July 7, 2009

Tuesday 090707

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

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Jeff Chester - Sandy Lake, Manitoba

The Boz and Todd Experience Episode 3 Part 5, CrossFit Journal Preview - video [wmv] [mov]

Tire Flip by Rob Orlando - video [wmv] [mov]

Posted by lauren at July 7, 2009 1:14 PM

great picture!

Comment #1 - Posted by: russell at July 6, 2009 5:06 PM


Comment #2 - Posted by: BlackCatX-Fit at July 6, 2009 5:07 PM

nice wod. good to see something different.

Comment #3 - Posted by: Rookie - Crossfit Gold Coast at July 6, 2009 5:07 PM

Nice WOD cant wait to do it!!

Comment #4 - Posted by: Jeremiah at July 6, 2009 5:10 PM

My legs are aching already.... Good thing I know how to punish them!

Comment #5 - Posted by: Mad Scientist at July 6, 2009 5:10 PM

I'm gonna go ahead and scale that weight down a little.

Comment #6 - Posted by: Playoff Beard at July 6, 2009 5:11 PM

My 1RM front squat is just about 205-210. Any suggestions for a scaled weight for 84 reps? I'm thinking 135? Could I do 155? Who's doing what?

Comment #7 - Posted by: Gene at July 6, 2009 5:15 PM

do you have a weight modification for the ladies? Recommendations??

Comment #8 - Posted by: Nikki at July 6, 2009 5:17 PM

oooh - nice.

Comment #9 - Posted by: Brandon at July 6, 2009 5:21 PM

This looks fun!

I believe womens scaling is 65% of men's weight (120#). I THINK!

Rest up!

Comment #10 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at July 6, 2009 5:23 PM

Brutal! I love it!

Comment #11 - Posted by: soccerman/23/182/6' at July 6, 2009 5:25 PM

I was hoping for arms but I guess not.

Comment #12 - Posted by: Daniel Krull AKA "Franiel" at July 6, 2009 5:27 PM

like i said the night while doin front squats,"i bet we get front squats the morra "doh !

Comment #13 - Posted by: Pedro Barrera,Scotland at July 6, 2009 5:28 PM

Awesome pic, close to my home town. Nice work Jeff!!!!!

Comment #14 - Posted by: troy at July 6, 2009 5:28 PM

have a feeling sitting on the toilet will be painful after this one

Comment #15 - Posted by: yahny41 at July 6, 2009 5:35 PM

My legs are still burning from the squat cleans. This is gonna hurt. Glad it's not shoulders though.

Comment #16 - Posted by: AJsinVA at July 6, 2009 5:37 PM

WTF!!!!!, oh my god, not going to walk right for a week!

Comment #17 - Posted by: greg at July 6, 2009 5:42 PM

What's a good sub for the Ghd? Incline situps? Please help?

Comment #18 - Posted by: Jerry at July 6, 2009 6:00 PM


# 11 Nikki

The weights as Rx'd as based on an athlete weight of 175 lb. To figure out what you should be lifting "as Rx'd", use the following formula...

WOD Rx'd weight
---------------- x your body weight = Weight 2 use

So for me, its 185 / 175 X 110 (i round up) = 116 lb. From here, you can scale as needed.
Hope this helps. Good luck tomorrow.

Comment #19 - Posted by: Kat at July 6, 2009 6:06 PM

this is gonna be fun :)

Comment #20 - Posted by: klein at July 6, 2009 6:09 PM


Good looking WOD though. Good as in "sick".

Comment #21 - Posted by: InfidelSix at July 6, 2009 6:10 PM

This looks deceptively fun! REmember, it doesn't have to be fun to be fun! This will have to wait for 4 days, as I rest this body that is calling for a break!

Good lock to Nicole and the CFHR affiliate team in Aromas! You all are great, hands down superior athletes and it is an honor to train you and train beside you and train with you! Scores and placements aside...you're all top notch people representing the best of what CrossFit is all about! We are all so proud!

CRHR...CrossFit doen Hard, CrossFit done Right!

ps- OPT, Everett, Speal, Pat, Shana and the lot of you...Train Hard and Push Through "IT"!

Comment #22 - Posted by: JroCk-CrossFit Hampton Roads at July 6, 2009 6:14 PM

love the pic! ya Canada!

Comment #23 - Posted by: LTP at July 6, 2009 6:40 PM

Randy - 4:57

Badger - 40:45

Comment #24 - Posted by: John-in-Jersey 34/6'0/190 at July 6, 2009 6:42 PM

ooolala! I love it!

Comment #25 - Posted by: AllisonNYC CrossFit Obsession at July 6, 2009 6:50 PM

Nikki and Kat -

I get your point Kat, but I disagree.

Go as heavy as you can! Why scale if you don't have to?

Comment #26 - Posted by: AllisonNYC CrossFit Obsession at July 6, 2009 6:53 PM

have had a history of back trouble - herniated disks, muscular spasms, the whole 9 yds.

anyone know a good sub for GHD sit-ups that doesn't require quite as much flexion? i still wanna go nuts with this tomorrow, i'm just worried about the stress on my lumbar disks.

Comment #27 - Posted by: anathema at July 6, 2009 6:53 PM

just gotta add...i've been crossfitting for a little over a month now, and i love it. i can't imagine how (or why) i trained any other way before.

Comment #28 - Posted by: anathema at July 6, 2009 6:54 PM

this is gonna be killer.
Does anyone know where there is a good video of form for a front squat? I'm always afraid I'm doing it wrong...

Comment #29 - Posted by: Russ Shomberg at July 6, 2009 6:55 PM

new here,

Can someone please tell me what is a GHD sit-ups? thanks a bunch.

Comment #30 - Posted by: Edmond at July 6, 2009 7:09 PM

Guys and gals:
It's time for me to take a cycle off. To just do it and quit threatening to do it. My body and mind need to rest. I did Cindy slightly modified in my hotel room today (10-10-10 instead of 5-10-15). Didn't track rounds, but I sucked, and felt tired the whole time. I am improving overall, but I'm losing my edge and my drive and I'm stressed thinking about the WOD's ALL the time. I believe, though this is VERY hard for me, that it's time to rest.
God Bless all..

Comment #31 - Posted by: Stephen M/ 26/ 5'9"/ 139 at July 6, 2009 7:12 PM

Stephen- Yes, its very hard to take time off. Listen to your body. Rest, eat well, nap, take vities and fish oil. Keep up the great work.

Comment #32 - Posted by: Strong Lil Pony! at July 6, 2009 7:18 PM

Confusing picture as I see no lake.

Just kidding, good to see some Canadian content! That WOD looks bloody awful.

Comment #33 - Posted by: gaucoin at July 6, 2009 7:19 PM

My gym doesn't have a ghd chair. Does anyone have a recommendation on what I could do to get the same results?

Thanks for the help!

Comment #34 - Posted by: Bradh at July 6, 2009 7:20 PM

couple weeks behind, but i am looking forward to this one.

Comment #35 - Posted by: mike m/34/5'10"/180lbs at July 6, 2009 7:21 PM


#26 Allison

Hey Allison, good point! Never said you couldn't scale up from there, just saying its a decent formula for women who need to know a place to start, especially if they've never done the WOD before.

Comment #36 - Posted by: Kat at July 6, 2009 7:32 PM

That was alot harder than it looked. Scaled to 135 lb. front squats. 19:05

Comment #37 - Posted by: Brandon C at July 6, 2009 7:58 PM

Probably skipping this tomorrow...big bike stage race here in Ohio starting Thurs...need the legs for 5 races in 4 days

Comment #38 - Posted by: MattyB at July 6, 2009 8:08 PM

On leave and will be at the Globo tomorrow. Expecting crazy looks from the "traditional" crew, there. Perhaps I can get my wife to join me for some GHDs.

Comment #39 - Posted by: EtchyLives/M/32/6'/195 at July 6, 2009 8:16 PM

Looks like fun going to have take a day off of running. Maybe two

Comment #40 - Posted by: Scott at July 6, 2009 8:24 PM

What is a GHD Sit up?

Comment #41 - Posted by: Tim at July 6, 2009 8:27 PM

Wow, Im still recovering from playing catch-up the last couple (gym was closed on Saturday). I did Badger on Sunday and the shoulders today. Having never done Badger before, I got through the first round and didnt think I was going to make it. Perseverence took over though and I toughed it out. Im going on 9 months of die-hard Crossfit and the benefits have been substantial. Im looking forward to this one after a good nights sleep. Crossfit or Die!!!

Comment #42 - Posted by: Kevin D at July 6, 2009 8:28 PM

I am sooo doing this!

Day after tomorrow!

Comment #43 - Posted by: MikeF at July 6, 2009 8:31 PM

I've only ever done 3 reps at 185. What to try for 84 reps?

Comment #44 - Posted by: Matthew at July 6, 2009 8:34 PM

> What is a GHD Sit up?

At least two people have already asked this. Here is a piece of advice. Next time you have a question, any question, type it into to Google and see what comes up. In fact, I did it for you:


If you want to get fancier, try this:


Comment #45 - Posted by: TomC at July 6, 2009 8:40 PM

Badger - 35:34
Felt surprisingly good considering my 8 year old twins were telling me my squat cleans needed to be lower and my chin above the bar on the pu's :) Used #55 and did jumping pu's

Comment #46 - Posted by: Cookie at July 6, 2009 8:40 PM

Dear TomC,

Here is something else that could happen. Rather than get snarky about questions from newbies you could in fact just provide help to them....just an idea

Comment #47 - Posted by: Jeremiah at July 6, 2009 9:09 PM

Whoooo dangit!

I did the GHD/Back extension workout on friday and my abs are STILL ridiculously sore! I think I may have to sit this one out, as fun as it looks. I know this isn't apropos based on the workout, but does anyone have any ideas of something (non-ab) i could sub that would make this workout just as fun?

Comment #48 - Posted by: JayBear 5'9 180 at July 6, 2009 9:16 PM

yeeeeeeeeeesssssssssss, my first completed workout as rx'd! It took 4o minutes for my heart rate to stabilize.

Comment #49 - Posted by: mike at July 6, 2009 9:20 PM

Jeff (the guy in the picture) is very very modest so it's up to his buddies at 1 Canadian Air Division in Winnipeg, Manitoba, Canada to point out what an incredible motivator and helluva cross-fitter he is. Thanks for all the coaching Jeff. Go hard!

Comment #50 - Posted by: Skid at July 6, 2009 9:23 PM

For all you BJJ practitioners, see the link to read about Rubens "Cobrinha" Charles' training regime (which obviously includes Crossfit). It's a facebook link...dunno if you have to be fan of his to read the entire thing.


Comment #51 - Posted by: eray at July 6, 2009 9:26 PM

around 25 min

scaled the front squats to 155 lbs, with lots of breaks

Comment #52 - Posted by: Hale at July 6, 2009 9:37 PM

Wicked pic!! Lovin' the proud Manitoban CF'er!! Never met ya Jeff but we work in the same bldg and I've heard all about you!!

Comment #53 - Posted by: MLC at July 6, 2009 9:49 PM

Ok, I'm an idiot. But does this mean that I do a set of 21 squats & 21 situps, then 18 & 18, etc?

Many thanks from a newb.

Comment #54 - Posted by: Rotang at July 6, 2009 9:51 PM


my gym doesn't have a GHD either.

What I do is wedge a Swiss ball into the back of a seat of a calf raise machine and then sit on the ball, anchor my feet into the knee rests on the machine and lean back over the ball and touch the ground over my shoulders. Not perfect but gives you almost the same range of motion

Comment #55 - Posted by: nick in sydney m/37/6ft/183 at July 6, 2009 9:52 PM

115 lbs squats

18 min 58 sec

Comment #56 - Posted by: Mad Hatter at July 6, 2009 10:01 PM

Good alternative for situp for bad backs is the hanging leg raise with your knees bent. This actually helps keep thongs in line and works the lower abs. Concentrate on keeping your back straight and making the movement smooth rather than fast

Comment #57 - Posted by: Scott at July 6, 2009 10:11 PM

Happy Birthday Herm!!

Comment #58 - Posted by: Cookie at July 6, 2009 10:22 PM

Herm brother, happy birthday!!!!!!

Comment #59 - Posted by: Carlox at July 6, 2009 10:31 PM

cool picture!

Comment #60 - Posted by: Danny at July 6, 2009 10:37 PM

GHD Sub Ideas

Have to be creative here in Iraq, so I've seen (and used) a couple variations/subs:

flat bench - put 45 or 90 lbs on the far end of a flat bench. sit on the other end, facing the middle. wrap your legs around the bench, lean all the way back. takes some flexibility, but do-able.

swiss ball - as mentioned before, a swiss ball can be great, either by anchoring your feet or having a partner hold your feet.

concrete barrier - even saw this one - dude layed a couple folded towels over the edge of a concrete barrier and had a partner sit on his feet. Reach back as far as possible.

The only reason I don't like the incline bench sub is you don't get the arch in your back to get the full ab extension, but that's just me, and it's certainly better than not doing them at all.

Comment #61 - Posted by: Dave (m/32/5'10"/269lbs) at July 6, 2009 10:45 PM


Do we get to watch Cookie spank you on Friday?

Comment #62 - Posted by: jakers at July 6, 2009 10:51 PM

looks like I'll be doing ab mat sit ups. maybe 2X to make up for the difference in ROM?

Comment #63 - Posted by: adam (m/22/5'9"/166) at July 6, 2009 11:03 PM

I'm planning on doing KTE (knees to elbows) as a sub. Not quite the same ROM, but the pain should be comparable.

Comment #64 - Posted by: Mattel m/40/190/70 at July 6, 2009 11:09 PM

For GHD situp subs you could make it simple -

Try doing regular situps with some added weight (e.g. holding a 10 or 20lb plate)

At the end of the workout do a few sets of wrestler's bridge.

You effectively work the same muscles and rom.

Comment #65 - Posted by: Jason at July 6, 2009 11:40 PM


as rx'd

had to do the fs in sets

Comment #66 - Posted by: nick smith at July 7, 2009 12:22 AM

24:55 @ 60 kg (132#)
F-Squats in sets of 4-6 reps. Felt good.

Comment #67 - Posted by: FredG at July 7, 2009 12:51 AM




Comment #68 - Posted by: Daniel Krull AKA "Franiel" at July 7, 2009 1:17 AM

Start of a Half/rest week. All loads and/or reps half of rx'd. I talk about the importance of rest all the time with my clients, now it's my turn. Diet has been solid, sleep too, let's see how this goes.

45kg FS from the ground. All sets unbroken. GHD sit ups off the preacher curl bench.


Comment #69 - Posted by: Nolan at July 7, 2009 2:38 AM

#31 re: take a cycle off.

i heard josh everett takes a week off every month. myth or fact?

Comment #70 - Posted by: jumpingjehosephat at July 7, 2009 2:40 AM


as rx'd

Comment #71 - Posted by: cosmo at July 7, 2009 2:56 AM

Went to a globo gym in St. John's, Newfoundland.

135lb squats and had to do situps on floor.


Comment #72 - Posted by: tooljunky m/28/175/5'10" at July 7, 2009 3:39 AM

Happy Birthday Herm!!!!

Comment #73 - Posted by: Rookie - Crossfit Gold Coast at July 7, 2009 3:41 AM

Birthday blessings, Herm!

Comment #74 - Posted by: bingo at July 7, 2009 3:50 AM

Thanks for the awesome GHD situp subs! Looking forward to this.

Comment #75 - Posted by: BradH m/28/5'11"/167 at July 7, 2009 4:00 AM


21-18-15-12-9-6-3 reps of

60kg Front squat
GHD Sit-up on swiss ball


Comment #76 - Posted by: Memuc at July 7, 2009 4:07 AM

nothin fun about that

Comment #77 - Posted by: Charbs 23/190/m at July 7, 2009 4:14 AM

subbed decline sit ups for GHD's (no GHD at my gym)


On a different note, does anyone have any tips to deal with calluses on your hands? I can barely do pullups anymore because my hands are all torn up. when we have pullup heavy workouts my time is terrible just because my grip gives out.

Comment #78 - Posted by: Dave at July 7, 2009 4:39 AM


FS--56 reps @ 155# remaining 28 reps @ 135#
GHD situps


Comment #79 - Posted by: nutfam at July 7, 2009 4:48 AM

I am pretty new to CrossFit but know that you guys honor those who have served. I am proud to have served with Sgt Parker with the HPD and he will be greatly missed. Not noted in this is the Navy Commendation Medal was with the "V" device. Like a true Marine he fought til the end. RIP Sergeant Major

Sergeant Parker was an active member of the Division of Police, and honorably served the County of Henrico for over 34 years. During his 34 years of service with the Division, he worked as a uniform patrol supervisor, and was the recipient of two Medals of Valor, one Citation, and numerous Letters of Compliment and Appreciation. During his career Sergeant Parker continually demonstrated his dedication by serving the Division as a member of SWAT for 25 years, a gun range instructor for 29 years, and a member of the Honor Guard for 30 years. He provided instruction on military deportment to police academies for seven years. Sergeant Parker honorably served his Country for over 30 years as a decorated veteran of the United States Marine Corps achieving the rank of Sergeant Major. In 1991 Sergeant Major Parker participated in combat operations in Iraq and Kuwait during operation Desert Storm and Desert Shield. As a result of these heroic actions he received a Navy Commendation Medal, Southeast Asia Service Medal, Kuwait Liberation Medal, Meritorious Service Medal, five Marine Corps Reserve Medals, two National Defense Medals, Good Conduct Medal, Sea Service Deployment Ribbon, Combat Action Ribbon and the Congressional Veteran Commendation in conjunction with the Veterans History Project sponsored by the Library of Congress, which was created to honor the distinguished veterans of Virginia's Seventh Congressional District, preserving their stories for future generations. This award was presented by Congressman Eric Cantor during a ceremony at the Virginia War Memorial. Sergeant Major Parker served in the Marine Corps Reserves until his retirement in 2001. The Henrico County Division of Police was fortunate to have such an outstanding supervisor as Sergeant L.T. Parker. The Division of Police will forever be indebted to Sergeant Parker's honorable and loyal service, and his tireless effort to protect the citizens of Henrico County.

Comment #80 - Posted by: John at July 7, 2009 4:49 AM

scaled to "pack"

21-18-15-12-9-6-3 rep rounds of:
135 pound Front squat
GHD Sit-up


Comment #81 - Posted by: jeglit (m/37/6'4"/220) at July 7, 2009 4:52 AM

24:54 as rx'd.

some delays due to working in with a friend.

Comment #82 - Posted by: jason_mackensie (30 5'11" 185) at July 7, 2009 5:02 AM

29:50 as rx'd...all FS unbroken sets of 3, GHD unbroken

Comment #83 - Posted by: IronMike m/26/5'10"/165 at July 7, 2009 5:09 AM

With 115 lb FS
Brutal, but in a good way.

Comment #84 - Posted by: Kat at July 7, 2009 5:11 AM

im not 100% sure the procedure for the GHD sit ups. How many reps?

Comment #85 - Posted by: ski at July 7, 2009 5:16 AM

this one dominated! i'm beat! did 135# front squat on smith machine(not true squat rack here) in 16:23.

our gym was broken down for a month while we're here on deployment, i'm glad to finally have it up and get back into crossfit! yah!

Comment #86 - Posted by: trevor m at July 7, 2009 5:29 AM

as rxd

Comment #87 - Posted by: Jonblaze at July 7, 2009 5:35 AM

Had to scale to 135 front squats. 20:23

Comment #88 - Posted by: 0tter1 at July 7, 2009 5:35 AM

CG E City 0700 Crew;
Santiago: 32:40
Leary: 19:20
Pena(scaled to 65lbs): 27:00
Thompson (scaled to 95 lbs): 16:09
Keep it up

Comment #89 - Posted by: Dan Leary at July 7, 2009 5:38 AM

as Rxd - 19:46

Comment #90 - Posted by: matthew at July 7, 2009 5:41 AM

As Rx'd 17:37

Comment #91 - Posted by: Gabriel Wright at July 7, 2009 5:46 AM

135# front squats: 15-15-15-12-9-6-3
Incline situps: 21-18-15-12-9-6-3

Comment #92 - Posted by: Jonathan E at July 7, 2009 5:56 AM

21-18-15-12-9-6-3 rep rounds of:
135 pound Front squat
Incline Sit-up

On the fourth set, one end of the barbell decided to slide off and dump the weight with it, glad no one was around to see it and gladly not hurt. Time includes switch to new barbell and weight reload.


Comment #93 - Posted by: JrJordan at July 7, 2009 5:58 AM

scaled to 155

Comment #94 - Posted by: ferg at July 7, 2009 6:01 AM

As rx'd:


Legs are gonna suck for spin class tonight...

Comment #95 - Posted by: Arthur M/34/5'11"/175 at July 7, 2009 6:21 AM


85# front squat with sit-ups


total time 13:46

i started Crossfit and the Zone three months ago. as of today i lost 30 lbs and have never felt better.

Comment #96 - Posted by: Terrill at July 7, 2009 6:21 AM

135 front squats
regular sit-ups


This was great.

Comment #97 - Posted by: TheFlyingIguana at July 7, 2009 6:22 AM


As prescribed:


Ouch, but in a good way.


Comment #98 - Posted by: B Bowen at July 7, 2009 6:23 AM


Started at an actual Crossfit gym now! So much better having someone who knows what they are doing helping me out.

Modified to 85lb front squats (still working on getting my form right) and sit-ups and leg-lifts.


Comment #99 - Posted by: Brian at July 7, 2009 6:45 AM

bw 165

subbed situps for GHD situps


Comment #100 - Posted by: paulw at July 7, 2009 6:49 AM

Well 5th day on crossfit and im pumped. I scaled downt the weight to 135 cause when i started could only do 5 squats with bad form. Not feeling it too bad right now, but two days ago thought the same thing than it hit me hard 2 hours later and i couldnt walk!!

Comment #101 - Posted by: Andrew at July 7, 2009 6:56 AM

29 m as rx'ed 16:35
5'10 175

Comment #102 - Posted by: Brandon Ecker at July 7, 2009 6:59 AM

scaled to 125 front squats, did GHD on swiss ball...I'm beat!!!!!! 24:29

Comment #103 - Posted by: Lewis at July 7, 2009 7:00 AM

z health mobility warmup + bike to gym

Started with 155, on 9rep set dropped down to 135 to complete. great wod, felt completely like s*%#

thanks CFNYC for pushing me through

Comment #104 - Posted by: Chris P at July 7, 2009 7:01 AM


scaled down to 135 for FS
subbed inverted situps for GHD
all reps as rx'd

Comment #105 - Posted by: carl castellano at July 7, 2009 7:06 AM

as rx'd
Good news- no more sunburn on front of left shoulder
Bad news- the reason is because there is no more skin on front of left shoulder

Comment #106 - Posted by: justaman - liberty sc at July 7, 2009 7:10 AM


Scaled front squats to 177 (PR is 215)

Comment #107 - Posted by: John m/40/164/68" at July 7, 2009 7:13 AM

18:36 @ 155#

Comment #108 - Posted by: Rosser at July 7, 2009 7:17 AM

95# FS
anchored regular SUs

16:17. tired, should've squatted more. knees aren't feeling so great.

Comment #109 - Posted by: Rob m/21/5'6"/153lbs at July 7, 2009 7:21 AM

26:00 at 135lb

Comment #110 - Posted by: dc3 at July 7, 2009 7:37 AM


As rx'd, 17:13. Squat sets were very broken.

Comment #111 - Posted by: kevin&kate at July 7, 2009 7:39 AM

sub 21-15-9-3
sub 100# FS
sub situps


post: combatives

Comment #112 - Posted by: hiflyer51 at July 7, 2009 7:39 AM


Used 135# (body weight) for FS, doubled sit-ups on inclined bench (no GHD).


My last WOD at Al Hillah REO, moving back to FOB Kalsu to get ready to get the heck out-O-here...

Wayne and crew, REO and South Fork, I will miss you guys. See you again on the high ground some time...

Comment #113 - Posted by: jpatrick at July 7, 2009 7:46 AM

40 min. FS broken to hell. Even down to 3's. It kicked my butt!

Comment #114 - Posted by: Sung at July 7, 2009 7:50 AM


Had to scale FS to 135 and cross arms.

Comment #115 - Posted by: Mark at July 7, 2009 7:51 AM

135# front squat
incline situps

22:08 that was a tough one!

it's very clear to me that i need more wrist flexability!

Comment #116 - Posted by: RichDC-Maine at July 7, 2009 7:52 AM

Happy Birthday Herm!!
My 1 year old daughters Bday was on the 3rd.
As Rx'd 33:57
Broke the FS reps down to 5 reps and change than did GHD sit ups till complete.
21=5,5,5,5,1 FS
21 GHD
18=5,5,5,3 FS
18 GHD
15=5,5,5 FS
15 GHD
12=5,5,2 FS
12 GHD
9=5,4 FS
6=4,2 FS
3=3 FS

Comment #117 - Posted by: TN308/36/5'10/175 at July 7, 2009 7:53 AM


as rx'd

Comment #118 - Posted by: Tony at July 7, 2009 7:57 AM

Scaled front squats to 135, when after a warm-up rep of 185, it felt like I was building towards a 1RM (1RM Front Squat is 225).
Sit-ups done as Dumbbell Anchored on a mat, no incline.

21/18 FS done as 3 sets, 15/12/9 done as 2 sets, 6/3 unbroken. All sit-ups unbroken.


Comment #119 - Posted by: Smash (CrossFit Unbroken) at July 7, 2009 8:12 AM


11:15 with 135# front squats

Comment #120 - Posted by: PeterN at July 7, 2009 8:16 AM

Where can I find handstand push-up straps or harness? I saw a video on this site showing some sort of harness. Thank you!

Comment #121 - Posted by: Jimmy at July 7, 2009 8:21 AM

as rx'd


Comment #122 - Posted by: ferb44 at July 7, 2009 8:25 AM

as rx'ed first 3 rounds then went to 135 and swiss ball sit ups. 21:16

Comment #123 - Posted by: jshep 24/6'1/210 at July 7, 2009 8:26 AM

Scaled to 60kgs/132 - 19.44
Killer WOD!!! Looking forward to tomorrow, rest day after that!

Comment #124 - Posted by: Scot Heyes at July 7, 2009 8:33 AM

#120 jimmy

what you're talking about are regular gymnastics bands used mostly to help train pull ups. two bands are used to assist the hspu. one secured over the bar and the other looped inside the one hanging from the bar.

Comment #125 - Posted by: ken c at July 7, 2009 8:39 AM

135# front squats

Comment #126 - Posted by: sbennett at July 7, 2009 8:42 AM


Comment #127 - Posted by: Kenny/37m/202 at July 7, 2009 8:45 AM

39 mins
(broke most of FS sets into halves)

Comment #128 - Posted by: dsm19 M/30/6'0/215 at July 7, 2009 8:45 AM


Did Badger yesterday and my back is not feeling so great lately so I went light on weight at 55# (my max is 105)

Unanchored abmat sit ups


Comment #129 - Posted by: Melinda at CrossFit Persevere at July 7, 2009 8:46 AM

as rx'd


Comment #130 - Posted by: Horica m/21/5'7''/161 at July 7, 2009 8:48 AM

Terrell #95 Well done! Congrats.

Comment #131 - Posted by: bingo at July 7, 2009 8:50 AM


5K run 24:08 (PR)

Comment #132 - Posted by: bingo at July 7, 2009 8:51 AM

Subbed 245lb Deadlifts for the squats (hip injury)
= 13:22

Comment #133 - Posted by: Jesse Emers 24/m/193 at July 7, 2009 8:51 AM

115 lbs for front squat.
23:28 tt

Comment #134 - Posted by: fitz997 at July 7, 2009 8:58 AM

Scaled to 95lb FS
GHD sit-ups as rx'd


GHD's were easy, no breaks
FS's were slow and painful. Form fairly good throughout though. Elbows remained high.

Comment #135 - Posted by: SueAnne/F/49/5'6"/134 at July 7, 2009 8:59 AM


Comment #136 - Posted by: JCARR at July 7, 2009 9:00 AM

WOD as Rxed subbing 135# Front squats


Comment #137 - Posted by: Gene Griffith M/40/222/73 W8D2 at July 7, 2009 9:06 AM

#135lb squat

Comment #138 - Posted by: andrews at July 7, 2009 9:14 AM

CFWU x 3 with front squats instead of OHS

21-15-9-3 rep rounds of:
95 pound Front squat

I tried out a 135 pound front squat, but it was obviously too heavy for me to do 21 reps, so I settled on 95lbs. After getting back to my notes, it appears that's a 25lb PR for a single!

I think this was the best my rack position has ever been, but I still had to set the bar down twice during round 2 because of wrist pain. The other rounds were straight through - just slow and deliberate. I think as soon as I get some good wrist flexibility (and it's coming), I'll be able to do this one alot quicker.

Supposedly my bumpers are coming today!! So hopefully this was my last globo-gym experience.

I think my time was 11:42, but I'm not certain because apparently I reset my stopwatch at some point during my cash out. :-/

Cash out: 3 rounds of 5-4-5 dead hang pull-ups

Comment #139 - Posted by: Jeff F 36/M/5'10"/179# at July 7, 2009 9:14 AM

cfwu X1


135# front squat
knees to elbows

Comment #140 - Posted by: Adam W 40/5'7"/172 at July 7, 2009 9:16 AM


No GHD so i decided to change it up a bit.

10-9-8-7-6-5-4-3-2-1 of:
185# Front Squat
Burpee Box Jumps, 20"
Knees To Elbows

Time was around 18mins. Timer fell of the rack on the 8 set and reset so I dont know exactly. Probably good though b/c i felt like i had no gas in the tank by the 9 round.

Comment #141 - Posted by: Jake Howard at July 7, 2009 9:16 AM

No weights as of yet, using body weight.
6:35 with Squats and situps at Rx'd

Comment #142 - Posted by: Kurtis at July 7, 2009 9:22 AM

M 34/5'7"/137

Subbed 135lb. and floor sit-ups: 8:35

Comment #143 - Posted by: Dan at July 7, 2009 9:23 AM


so... think I made my first major crossfit error... I love working legs. I had a military off day yesterday. I thought why not get in a good ole bodybuilding type leg workout, after all havent done one like that in long time. started with walking lunges 135lb total of 24 steps each leg. moved on to leg press for 4 sets working up to 640lbs set of 6; went from there to 4 sets of squats at 245 for 5 reps each; finished off with 3 sets of 20 leg extension...

woke up this morning and saw today's WOD... think I have finally come to the agreement with myself to just stick to WOD and not try to cram other stuff in...

Comment #144 - Posted by: b at July 7, 2009 9:24 AM

As RX'd 25:14 185lb from the floor Front Squats and unbroken tire situps. Horrible, but awesome!

Comment #145 - Posted by: Joel Stephens at July 7, 2009 9:27 AM

Scaled to 135#, skipped the set of 12.

Comment #146 - Posted by: Mo S. at July 7, 2009 9:28 AM

Time: 17:44
I used 135# for front squats
I did sit-ups for first two rounds, then GHD sit-ups for the rest.

Comment #147 - Posted by: Geoff M/52/5'11"/220 at July 7, 2009 9:28 AM

Workout as Rx'd

13:05 mins

Much harder than it looked!

Need help with front squats can't get bar to rest at the correct position even when keeping elbows high or a heavier weight.(holding with arm strength)

Anybody got some ideas?????

Comment #148 - Posted by: Tommy 38/6'/264 at July 7, 2009 9:38 AM


Did "Badger" yesterday, so not up for front squats today.
Scaled: 25 @ 75#, 25 @ 65#, 25 @ 55#
Time: 6:48
CFE: 2 mi. @ 90%. 18:25.

Comment #149 - Posted by: mwarb at July 7, 2009 9:39 AM

185 Front Squat
Subbed swiss ball situps with feet anchored to bench.
185 was REALLY heavy and maybe shoulda scaled it to 155. I figured though that I need some work on my squat strength so turned it more into a strength WOD rather than a metcon. Squats broken into sets of 3 and 4.

Comment #150 - Posted by: ChadWHall M21/6'1/183 at July 7, 2009 9:46 AM

My first WOD!

Dropped weight to 132 lbs to maintain (some) form. Did squats mostly in groups of 8. Only the first few and last few of a block of 8 were deep - rest to parallel.

GHD on swissball in the squat rack.

28 mins I think.

Comment #151 - Posted by: lance at July 7, 2009 9:47 AM



115 Front Squat
Knee to Elbows on Pull up bar

2nd Crossfit workout ever...good stuff

Comment #152 - Posted by: Tim at July 7, 2009 9:49 AM


scaled squat down to 135#

this was one of my first crossfit workouts, and I have never lifted heavily. Got some weird looks at the local YMCA for sure. Better start going in the early morning so that I'm not hogging the equipment on everyone else

Comment #153 - Posted by: Russ at July 7, 2009 9:53 AM

First WOD ever. Scaled down the weight, and still in pain, so I didn't go too light...


55lbs (plus 20-30 of gut...sigh)
decline situps on bench


Now that I've sat down, there is NO way I'll be able to stand up again. :D

Comment #154 - Posted by: dk at July 7, 2009 10:00 AM


103-lb FS

Comment #155 - Posted by: Joe M. 29/m/5'10"/147 lb at July 7, 2009 10:01 AM

Scaled to the pack and did 135lb squats. Had to stop at 12 because of a meeting, but time was 20:03 when I stopped.

Nothing will get in my way tomorrow, I hope.

Thanks FRAT!~

Comment #156 - Posted by: Cage at July 7, 2009 10:02 AM

24:13 as Rx'd

That sucked but, not quite as bad as I feared.

FS broken up:

Comment #157 - Posted by: Mike Mc 31/5'9"/173# at July 7, 2009 10:05 AM

as RX'd 39:28

dang some people had killer times! Guess I better pick it up. once the skin on my knuckles grows back and I can feel my lower body again, I mean.

Comment #158 - Posted by: adam (m/23/5'9"/166) at July 7, 2009 10:07 AM


21-18-15-12-9-6-3-1 rep rounds of:
185 pound Front squat
GHD Sit-up

38:28 Rx'd (+1)

I've never done front squats at this weight for anywhere near this many reps. I am proud to have finished this WOD Rx'd. Did an extra single at the end to make it an even 85 reps.

Comment #159 - Posted by: JacobSZ at July 7, 2009 10:08 AM

As Rx'd (135# women rx'd weight)


Front Squat broken into sets (1 set=3 reps)
21 FS = 7 sets
18 FS = 6 sets
15 FS = 5 sets
12 FS = 4 sets
9 FS = 3 sets
6 FS = 2 sets
3 FS = Did 2 reps then fail on the last rep (I hate when that happen). Good thing my husband was there to clean the wt back on the rack for me, meanwhile I recover/rest for 30 seconds then did then last rep.

GHD Sit-ups feel good half way through the WOD.

I am just happy that I was able to do this WOD as rx'd;)

Comment #160 - Posted by: Kimberly McLeish 28/F/115 at July 7, 2009 10:12 AM

My legs are blasted... had trouble getting out of the car back at my house and i don't really plan on getting out of this chair for a while...

horrible time: 38:14

I killed the GHD's, probably spent 3-4 minutes of the entire WOD on them, the front squats just tore me to bits. I ended up doing them in sets of 3-4's, finding reasons to talk with someone in between, or get water, or stand around with my hands on my hips... etc...

I doubt i'll be able to move too quick tomorrow, but i'm going to try and do a cardio trifecta (row 10k, bike 10k, run 10k) just to show the legs that they're not allowed to be weak or whiny.

Thanks for the awesome arrogance-check, coach. Consider it stowed ;-)

Comment #161 - Posted by: Nick T (29m/73/190#) at July 7, 2009 10:13 AM

I am a 43yom/185lbs. I am a Combat Engineer in the Canadian Forces. I enjoy playing sports, especially hockey. I have been following the CF training regime for a little over 2 yrs now. For about twelve yrs, I have been doing the bodybuilding weightlifting routines. Let me just say this: At first I was sceptical about CF and its benefits. Looking at the WODs and some of the weights that are prescribed, I thought "holy sh*#! these guys are crazy! I thought one would never be able to do those WODs without getting hurt or ending up being exhausted all the time. After seeing some of the WOD demos by some of the monsters of CF HQ like Greg A., Nicole, Annie, Brendan, Rob, etc (the super CF athletes), I believe that CF is hard but not impossible to do. Although I am still scaling some WODs, I am now able to do a lot of them as Rx'd and it makes me feel good about myself and the progress and gains I have made, which are a testament of the effectiveness of this program.

In the old bodybuilding days, I was always prone to tennis elbow, knee pain, back pain and things of that sort. After initially being sore from the WODs during my first week of CF, I have slowly and steadily made some improvements and became more comfortable doing the exercises. The result: after 2 yrs of CF, I am very happy to say that, on the verge of my 44th birthday (Aug), I am in the best shape of my life. I have no more tennis elbow, knee pain, back pain or anything!...

I have done my level 1 cert back in january this year and it is useful to me as I work at a Military Engineer School and I know a lot of trainees fear when I lead them for morning PT (well the ones that are not up to the standards anyway). The Cdn Forces is now entering a new age where CF has a very prominent place and is part of the daily routine of many soldiers. It is exactly what we need to train our soldiers to survive in battle in such hard places as Afghanistan today.

Crossfit has changed the way I look at myself and it made me a better individual, a better athlete and certainly a better soldier. Thank you Coach

Comment #162 - Posted by: Harry at July 7, 2009 10:20 AM


Front squats are week but getting better so scaled to 115#.


Comment #163 - Posted by: Brian at July 7, 2009 10:23 AM

Scaled Front Squats to 110 lb's because i've got no rack and i'm unable to put the bar down when it's getting heavier-maybe some weeks later i'm able to do it harder;-)
Did the Sit-Ups on a SwissBall.

Comment #164 - Posted by: Bcrime at July 7, 2009 10:25 AM

Tommy (#148):

Any way you could get someone to take pictures or video of you (front the side) Best thing is to look at where you're attempting to keep the weight in reference to your centerline, where your hips are, and how your arms are positioned. I find that as my abs get weaker (as I reminded myself today, hah), I have a tendency to move forward on to my toes (which pushes the weight off my chest/shoulders onto my arms, which forces my arms to drop, which if i'm not careful causes me to dump the weight).

The most effective mental reminder i've used when having issues with the weight tilting forward is to try and mentally settle my heels to the ground, my butt over my heels and my shoulderblades over my butt)... it forces me to focus on my lumbar positioning as I lower which in turn forces my chest to stay pushed out and provides a better shelf for the weight.

Better yet, to refine my comment, I just got out of the chair (like I said I wasn't going to do) and thought it through and almost fell on the floor... hahahaha. Great WOD.

Comment #165 - Posted by: Nick T (29m/73/190#) at July 7, 2009 10:26 AM

21-18-15-12-9-6-3 rep rounds of:
35 pound Front squat (dumb bell)
GHD Sit-up- all as r'x except #12 reg. sit ups

Comment #166 - Posted by: wilsontt at July 7, 2009 10:26 AM


Here in Bulgaria on a training exercise. Had to scale the squats up 198lbs due to plates being in KG.


Comment #167 - Posted by: Chrislf at July 7, 2009 10:28 AM

seems like an unrealistic workout, considering that almost everyone had to scale their squats. i can get 185 for 20+ reps on front squat in one set, but don't expect me to come back and do a straight set of 18, 15, etc. i'd probably scale this crap too just to avoid having to rack and rack and rack the weight.

Comment #168 - Posted by: Joe Fo-Rizzle at July 7, 2009 10:32 AM


135 lb Front Squat
Declined Sit-ups


I did 5 @ 185 and was blown up! So I decided to scale this time and I don't have access to GHD and.... Crap nutrition in the last 3 days, I guess it's time to get back on the wagon!

Work hard. Play Harder!

Comment #169 - Posted by: Tarzan at July 7, 2009 10:32 AM


80kg Front squat
Regular sit ups

Yes - but i didn't give up! ;)

Comment #170 - Posted by: davved at July 7, 2009 10:33 AM

as rx´d
this totally ruined my wrists!!!!

Comment #171 - Posted by: Alexis M/23/5´4"/129 at July 7, 2009 10:35 AM

We don't have a squat rack so all the sets had to be preceded by a power clean. This also meant that I had to keep my weight realistic as there was NO WAY I was going to do a whole bunch of sets of 3 to make up my 21,18 etc as that would just require too much effort. That being said, I had to break up the 2nd and 3rd set.

So.. front squat 115#, floor sit-ups
Time 15:51

I wonder if I can get up from this chair now. I've got to go give the dog a bath.

Comment #172 - Posted by: Julie at July 7, 2009 10:40 AM


21-18-15-12-9-6-3 rep rounds of:

130 pound Front squat

GHD Sit-up- all as r'x on biggest swiss ball I could find with feet anchored at lat pull-down machine...

After 84 at 130#, I deeply respect those doing 185# or more! - I feel blasted...

Comment #173 - Posted by: BillB at July 7, 2009 10:41 AM

Scaled to 135lbs since my 5 rep max fs is only 185lbs. Did not have a GHD so subbed sit ups. Since I f'd up the workout I decided to add double unders. So I did 21-18-15-12-9-6-3 of 135 fs, double unders, and situps.


Not a bad little workout.

Comment #174 - Posted by: Thor at July 7, 2009 10:41 AM

as rx'd: 38:55

Comment #175 - Posted by: steeliekid M 40 175 67" at July 7, 2009 10:48 AM

HOLY COW!! Anyone else have 'jelly' legs? Having difficulty walking up/down stairs? Especially down the stairs? Nice dose - Thanks Coach. :)

Mark: 135# & GHD s-ups - 33:00

Theresa: 105# & GHD s-ups - 20:48

Comment #176 - Posted by: Mark & Theresa at July 7, 2009 10:50 AM


14:19.91 as rx'd. 185 lb front squats were killer but I am very happy with my time!

Comment #177 - Posted by: Jeff at July 7, 2009 10:51 AM


95# Front squat - still working on form
situps done across a bench with dumbells anchoring my feet

I don't have a rack, so I had to clean everything which was great incentive to keep pushing through the squats.

For those complaining about wrist flexibility, I have found hanging my pinkies off the bar helps immensely with keeping it out of my hands and on my shoulders/chest/whatever you want to call it. My elbows still drop from time to time, but overall, my form has improved.

Comment #178 - Posted by: Matthew at July 7, 2009 10:52 AM

M/39 for 4 more days../65"/150

as rx'd 17:45..with rests in between
Subbed weight to 135lbs....
Great WOD...

Comment #179 - Posted by: Bill S at July 7, 2009 10:53 AM

SUB 135# fs



Comment #180 - Posted by: Ticotexas at July 7, 2009 10:53 AM


DJ :24::56
SaraD :25::37 (65lbs)

Probably should of scaled down the weight, the Bone Spur on my heal is killing me now! I forgot how bad this sucked. Especially since I've weakend. lol...

Get some, Go again!

Comment #181 - Posted by: DJ at July 7, 2009 10:54 AM

Scaled to 135lb.

Pressed for time this morning, so did:
21-18-15 in 12:23

Comment #182 - Posted by: Scott R. at July 7, 2009 10:55 AM

Subbed AbMat sit ups for GHD

FS broken as follows:
21: 11-7-3
18: 6-6-6
15: 5-6-4
12: 9-3
9: 6-3
6: 6
3: 3

Time: 17:03

Comment #183 - Posted by: Maruf at July 7, 2009 10:56 AM


scaled to 135#


Comment #184 - Posted by: marc_m at July 7, 2009 10:59 AM


after starting with #185, I knew 84 reps weren't going to happen..

#135 front squats
GHD's only to parallel


Comment #185 - Posted by: SAT at July 7, 2009 11:00 AM

As rx'd

85# squats

Comment #186 - Posted by: Paul & Dawn K at July 7, 2009 11:05 AM

Am I increasing my intensity or are the wods getting harder ....

I ditched 85kg after the first 5 reps and used 80kg.


Comment #187 - Posted by: juro at July 7, 2009 11:07 AM

115# front squats
weighted incline situps, 25#

Comment #188 - Posted by: Nicholas Burgett at July 7, 2009 11:08 AM

scasled to 135lb for front squats


Comment #189 - Posted by: mark - nola 41/148/5'8" at July 7, 2009 11:08 AM

could barely walk afterward.


Comment #190 - Posted by: yahny41 at July 7, 2009 11:16 AM

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

CFWUx2 with 40lbs

Time was 24:52,

I had to scale, I got the first 4 rounds with 185, first 3 reps of the 9 reps, scale 10 lbs, couldnt keep the bar up, or get deep enough, got mad, jerked the weight down to 135lbs and finished the last 3 reps of the 9rep, and used 135 for 6,and 3.

I am the first to tell someone to scale, I got to eat some humble pie and do it my self. No excuses

Comment #191 - Posted by: NikNichols42yo 5'7'' 165lbs at July 7, 2009 11:17 AM

So is there some front squat secret...other than steroids? I don't think my squats are weak but at 135# it was a horrid workout. Also is crossed arms ok form for the front squats?

135# FS

65# FS

Any advice would be appreciated.

Comment #192 - Posted by: Nate and Laura at July 7, 2009 11:18 AM

9:05, with 95#

12:45, with 95#

10:25, with 65# and anchored sit-ups

10:55, with 135# deadlift instead of front squat

Comment #193 - Posted by: Kevin C. at July 7, 2009 11:22 AM

Apparently there is a video out there of Speal doing 100 pullups - anyone know where that is?

Comment #194 - Posted by: Latham at July 7, 2009 11:23 AM

didn't have access to a squat rack, so to be safe went with low weight (had a bar and plates):

as req'd: 95 lb front squat - 19:45

Sub'd a full ab workout for Anchored situps.

Comment #195 - Posted by: sarbuze at July 7, 2009 11:23 AM

135# FS

Quads are on fire!

Comment #196 - Posted by: GDK M/24/160lbs at July 7, 2009 11:25 AM

used 155# front squats on smith machine and decline situps

Comment #197 - Posted by: I_M_sam at July 7, 2009 11:28 AM

15:40 as Rx'd.

Comment #198 - Posted by: kevin c at July 7, 2009 11:35 AM


scaled fs to 135#

135 was difficult (heaviest fs to date is 175 x 3). All sets broken except last 2, but it felt good to push myself.

Had to do ghdsu on a bench w/ feet anchored under the smith machine bar. ROM was less than ideal.

Starting to enjoy fs in a sick sort of way. Is this cause for concern? Should I seek professional help?

Comment #199 - Posted by: Lunchbox at July 7, 2009 11:37 AM


165lb. instead of 185lb. The rest as px'd. Where's a squat rack when you need one!!!

This one hurt!

Comment #200 - Posted by: Nate at July 7, 2009 11:44 AM


For those that strugge with how to scale workouts like this, I'd highly recommend going over to performancemenu.com and purchasing the June issue of the Performance Menu. In it, there's two very good articles about how to properly scale workouts based on your skill/strength level and the intent of the workout in question. Each article does a great job of seperating ego/stupidity from sound/tough training with a purpose beyond simply inflicting lots of pain on yourself for the sake of lots of pain.

Basically, the concepts in these articles would apply to this workout as follows. First, start off with your 1RM Front Squat weight. Then, assuming your 1RM FS is sound form/strength wise (you're not limited by technique/flexibility issues), look at this WOD and ask yourself "what's the intent?". Obviously it's meant to be heavy, and heard on the legs/anterior chain. However, it's also a Metcon (that whole "for time" thing). So it needs to be metabolically challenging (gets you out of breath and keeps you there). And it can't be metabolically challenging if the weight is so heavy (ie so close to your 1RM FS) that you can't do more than 3 or 4 reps without hitting failure and having to rest 2+ minutes before you can get back under the bar again. So given that it's supposed to be heavy but still a metcon, scale your weight to about 60-70% of your 1RM FS. Then, DON'T push to failure on the first rounds. Rather, stop a few reps shy of failure, pause briefly, and go again. This will keep the intensity up and be plenty challenging while maintaining the desired response of the workout.

Notice this works for scaling up as well. For those gentlemen/ladies out there with high 1RM FS, try scaling the weight *up* so that it's about 60%+ of your 1RM FS.

Lastly, note that power generation for the human body in general is greatest for a given excercise at weights between 33% and 50%+ of the 1RM for that excercise. CrossFit is all about increasing your work capacity/power output. So you can work on that in two ways: First, go hard at weights in that 33%-50%+ range, and second make yourself stronger so that 33%-50%+ range is actually moving more weight.

Comment #201 - Posted by: Warren at July 7, 2009 11:48 AM

Front squat-115#
GHD situp-Swiss ball with feet anchored on pulldown machine. Parallel only for ROM.

Comment #202 - Posted by: surffire at July 7, 2009 11:49 AM

I believe this is the most number of squats I've ever done in one workout (week three of CF).

samson stretch
oh squats
situps (did ghd situps for todays wod)
back ext

wod: 42:00
scaled the front squat to 155#
had to move to back squats on second set of 18 about 6 reps in.

i can't seem to keep the weight on my shoulders. i don't have the flexibility to hold it like on the videos, so i cross my arms around the bar. i have to keep my elbows above the bar in order to keep it on my shoulders, and they just give out too quick.

oh well...improvement comes with time. BRING ON TOMORROW'S WOD!!!

Comment #203 - Posted by: PunchyUSMC (m/33/175/5'7") at July 7, 2009 11:52 AM

Rx'd 38:57 Alot off breaks for the fsq. The last time 10 min faster but not rx'd

Comment #204 - Posted by: Troy at July 7, 2009 11:59 AM

24:47 with 135-lb front squats. Good workout!

Comment #205 - Posted by: Sri 28/m/5'8"/185lb at July 7, 2009 12:00 PM


135 lb Front squats
Swiss ball

Legs were shaking after this one trying to go downstairs at the globo gym.

Comment #206 - Posted by: Cal Kid at July 7, 2009 12:02 PM

as rx'd

Comment #207 - Posted by: ronnie at July 7, 2009 12:04 PM


185 fs as rx'd
med ball situps

Comment #208 - Posted by: Eric m/24/6'3"/215 at July 7, 2009 12:04 PM

ran 2 miles
CFWU 3x10

95#/reg situps 19:00

Comment #209 - Posted by: budd-50-5-9 170 CF 06 at July 7, 2009 12:08 PM


Man, talk about a miserable 30ish minutes. I knew that I wouldn't be able to handle 185# at that many repetitions, so I scaled back to 155#, but even that became too much. After the first round, I dropped it down to 135#. I've been wanting to figure out my weaknesses so I can focus more on them, but this past week everything that has been put up I've had problems with, so I guess I'm getting plenty of weakness practice.

Regardless, I warmed up with a jump rope, 100 single-unders. After that I worked on double-unders, the first set of five singles(wasn't able to string any together yet). Then I did three sets of two, which I got after some work. Last set was one set of three DUs. Next, I put 95# on the bar and did a workout that was in the Crossfit L1 Manuel: Do 1 rep of SP, PP, PJ over and over until you can't do SP, then just do PP and PJ, then when you can't do PP, do five more reps of PJ. I finished 15 reps, but the burning sensation caused me to drop the bar before advancing to the PP/PJ rounds.

For the workout, I had a timer issue, after my first 18 reps at 155#, I realized that the timer hadn't been going, so I had to turn it back on for the last three reps. As such, my time was 26:39, plus ~6ish minutes.

Comment #210 - Posted by: ryan u. at July 7, 2009 12:10 PM

12:58, scaled FS to 135#, seems to be a popular choice today, sets broken through the round of 12. GHD situps as rx'd, all rounds unbroken (yay, finally some progress on that movement!)

warmup: light skills and drills, easy running.

Comment #211 - Posted by: Kamper M/45/74"/200 at July 7, 2009 12:12 PM

I am going to need someone to carry me up the stairs after this one. I had to scale to 135lbs. Coach, please be nice tomorrow, and give us some chest tomorrow! My legs are shot.


Comment #212 - Posted by: Jay Kay at July 7, 2009 12:14 PM


17:36 (FS w/ 115#)

Comment #213 - Posted by: Shannon H. at July 7, 2009 12:15 PM

**Scaled to 100# front squats...trying to take it easy after my sand bag WOD fun yesterday and gearin' up for Aromas.

100# front squats
GHD sit ups

TIME: 9:59

Liked this one! May not like it as much at 120 or so pounds!

Comment #214 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at July 7, 2009 12:16 PM

Scaled to:

135lb front squat
Used exercise ball against wall for situps.


Comment #215 - Posted by: Jon/M/27/5'9/160 at July 7, 2009 12:20 PM

Worn out/tired today. Made up a missed wod

2 Rounds:
35# 1-arm PP x12, R
70# 1-arm DLx12, L
800m run
35# 1-arm PP x12, L
70# 1-arm DLx12, R

= 25:16

LOL, I had a bad day at the track the other day and was not liking the running. I *grumbled* the whole way. Lifts were sorta fun. Would like to try with adding Turkish get-ups, 1-arm KB swings and short sprints.


Comment #216 - Posted by: in8girl at July 7, 2009 12:25 PM


Comment #217 - Posted by: crossfitbigisland/m/185/5'8/27 at July 7, 2009 12:26 PM

as rx'd
went deep on the front squats....
terrible..my legs are shot


Comment #218 - Posted by: soulsurfer at July 7, 2009 12:27 PM


155 lbs front squat
20lb med ball sit ups with legs straight up in air


Comment #219 - Posted by: DJB at July 7, 2009 12:27 PM

2nd WOD ever.
135# front squat (below parallel), crunches. 20:00

walking up/down the stairs a good reminder to rest up for tomorrow!

Comment #220 - Posted by: wpd at July 7, 2009 12:28 PM

by the way. anyone know of any crossfit friendly gyms in the Charlotte, NC area? Ha, Planet Fitness does not like the power moves that CF requires (even though their name is planet FITNESS) and made sure they let me know it after yesterday's workout. I've also heard that Peak frowns upon these types of moves however light the weight. I only need a couple month's contract as I am shipping out for the USAF in the fall and am going for special ops. shoot me an email with any info please. i've also posted the question on Yahoo Answers.

Comment #221 - Posted by: Eric m/24/6'3"/215 at July 7, 2009 12:28 PM


135# FS
Modified GHD


Glad I listned to some friends and scaled this one...don't be ashamed to scale it!

Comment #222 - Posted by: jeff ~ restlater at July 7, 2009 12:29 PM


Scaled load to 135# and did unanchored, abmat situps. Cleaned bar from floor each set (and each time I had to set the thing down).


Comment #223 - Posted by: Steve - CF Ocean City at July 7, 2009 12:29 PM

115# FS
GHD on a swiss ball with feet anchored under bench
really enjoyed this one!

Comment #224 - Posted by: Carrie McG F/20/5'8''/140 at July 7, 2009 12:31 PM

Scaled to 155# and regular situps.


Comment #225 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/175#) at July 7, 2009 12:40 PM

I did the porch w/o with 135 lbs. I did one rack of 185 and it killed my wrists. My max is 305 but these 39 yr old achy knees would have dang sure needed a warmup to start with 185.

finished every set w/o stopping except number two. I did 13 reps and racked. Then unracked after a few seconds and finished. My mind wasn't ready for set two!

I didn't have a glut/ham station so I did situps. My time was 11:58 doing

21-18-15-12-9-6-3 rep rounds of:
135 pound Front squat and Sit-ups (regular)

Comment #226 - Posted by: brian hirt at July 7, 2009 12:44 PM

22:31 hurts to walk now. Scaled to 135 lbs, 185 is my max so i dont think that would have gone well. Broken sets of squats until got down to 9 6 and 3

Comment #227 - Posted by: Ian Wheelis at July 7, 2009 12:46 PM

above post I meant with 135lbs. Not w/o!

Comment #228 - Posted by: brian hirt at July 7, 2009 12:46 PM

21-18-15-12-9-6-3 rep rounds of:
squat using 45 lb dbs


Comment #229 - Posted by: avitevet at July 7, 2009 12:51 PM

this was good, I flexed the crap out of my threshold and almost met pukie. I love this stuff, it's almost insanity to love to pushish your body so bad......but it hurts so gooooood.

21x45lb decline situps instead of ghd's

work done in 35min then ran around the track for another 20min intense.

Comment #230 - Posted by: thelax at July 7, 2009 12:55 PM

95 lb FS, anchored SU on the ground


Wish I could have done more weight but I can barely walk now as it is.


Comment #231 - Posted by: brett_from_wylie at July 7, 2009 12:58 PM

Great workout! Gotta be one the best core workouts out there!

Comment #232 - Posted by: Jerry at July 7, 2009 12:59 PM

one question about post #19 by Kat
Kat write:
The weights as Rx'd as based on an athlete weight of 175 lb. To figure out what you should be lifting "as Rx'd", use the following formula...

WOD Rx'd weight
---------------- x your body weight = Weight 2 use

If my body weight 254 pounds - should I increase the weight (in this formula) to 268?!
Information about transactions with 175 pounds of athlete for me the news

Comment #233 - Posted by: Egor Golubev 34/M/6'3"/254 at July 7, 2009 1:00 PM




Comment #234 - Posted by: Chas at July 7, 2009 1:02 PM


subbed unanchored sit-ups on floor. front squats as rx'd


no way i could've done this 2 months ago with 185. anyone looking to get stronger follow crossfit football strength wods as well as metcon wods. doing the regular squats, presses, deadlifts, and benchpresses helped so much. I went from squatting sets of 5 with 225 to sets of 5 with 260 in 4 short weeks. back to the dot com site though for those distance runs :(

Comment #235 - Posted by: JohnFahn at July 7, 2009 1:08 PM



ouch dog

Comment #236 - Posted by: Ben at July 7, 2009 1:12 PM

read it wrong and only did 18-15-12-9-6-3

did it as rx'd with 185# and it still took me 29:12 with doing 21 to start. that wasn't easy at all.

Comment #237 - Posted by: Rick Aprea Crossfit Nantucket at July 7, 2009 1:13 PM

As rx'd 33:29

Comment #238 - Posted by: Floso at July 7, 2009 1:13 PM

21-18-15-12-9-6-3 rep rounds of:
105lb for 1st and 2nd round.
115lbs Front squat remainder rounds
ab-mat Sit-up


Comment #239 - Posted by: Allan at July 7, 2009 1:14 PM

#201 Warren,

I thought the entire goal of Crossfit was "simply inflicting lots of pain on yourself for the sake of lots of pain"!!

Unfortunately your I didnt read your sound advice until after I tried this workout.

155# FS and GHD. Made it down to the 9 rep set when my legs went on strike and refused to go back to work until I start eating enough steak.

Failed at 25:10

Comment #240 - Posted by: Multibomber, Globo Gym Crossfit at July 7, 2009 1:16 PM

23 mins with 135 lb squats

Comment #241 - Posted by: Rene' m/39/5'10"/185 at July 7, 2009 1:17 PM

21-18-15-12-9-6-3 rep rounds of:
95 pound Front squat


*up the weight next time
still recovering from last cycle

Comment #242 - Posted by: Klorg 5'10 / 150 / 20 at July 7, 2009 1:21 PM

Warren, great post.

Comment #243 - Posted by: Namir 27/M/6'2"/198 at July 7, 2009 1:22 PM

Stephen #31

Stephen, it appears as though you may be under weight. 5'9 @139lbs. Time to significantly increase your protein loads. Especially now if over trained, your protein intake should be at about 200 grams per day. There is a supp. out there called Glutamine. 20 grams minimum per day, my friend. Then again, you may already be doing these things. Grab also a supp. called ZMA taken at night before bed. Improves sleep and raises Testosterone naturally.

Hope this helps

sorry to pry


Comment #244 - Posted by: tim carr at July 7, 2009 1:24 PM


sub'd 135# front squat


Comment #245 - Posted by: Jeff H at July 7, 2009 1:24 PM

as rx'd 53:33

didn't want to lower weight just to see what will happen tomorrow lol.

Comment #246 - Posted by: Bryan Miller_p-town, OR at July 7, 2009 1:25 PM


#234 Egor

Feel free to scale the weight to whatever you think you can lift. If you think you can lift more than the posted weights, then go for it. You can use this formula to assist you in scaling your weights up if you need some direction. It works as an assist if you are either new to crossfit, or to the WOD in particular, or you just don't know what weight it is you should be using.
All of this info is in the FAQ, and its helped me over the past couple years when I run into WODs I haven't done where I don't know what to lift given the fact that I'm only 5 feet tall, and just over 100 lbs. I can see how the reverse can also be true, if you are an athlete that is heavier/taller than your average crossfitter. It would be a great challenge to use this formula as a guide to push yourself to lift heavier.
Again, hope this helps to clarify what I meant.

Comment #247 - Posted by: Kat at July 7, 2009 1:27 PM

only did 65# FS pain in my right shoulder limited the weight

Comment #248 - Posted by: bryar25/70"/200 at July 7, 2009 1:27 PM



Comment #249 - Posted by: Corey at July 7, 2009 1:27 PM

tough one. scaled the squats to 135 then after the set of 15 switched to back squats because my shoulders were misbehaving ha


Comment #250 - Posted by: amateur hour m/20/160/5'10" at July 7, 2009 1:27 PM

First CF workout ever. Scaled to Buttercup. First time working out in over a year. Trying to get back into pre-marriage shape. 190lb range or so

Didn't time it but completed sub 5 min.

9yr old son also did buttercup with me.. sad he made it through better than me... lol

Comment #251 - Posted by: James Conn m/33/260lbs/6' at July 7, 2009 1:32 PM

As Rx'd


Comment #252 - Posted by: madlaw75 at July 7, 2009 1:32 PM

m/22/180lbs 6'3


Comment #253 - Posted by: Adam at July 7, 2009 1:39 PM

22:21 w/ lots of broken sets and having to clean the weight each time for front squats

Comment #254 - Posted by: Matt at July 7, 2009 1:39 PM

19:47 as rx'd.....suckfest.
74/100 burpee challenge

Comment #255 - Posted by: DBLJ at July 7, 2009 1:44 PM

WU: 10 ea, pull ups, push ups, dips, air squats, 45 lb FS

Comment #256 - Posted by: Kevin M/26/160/5'10" at July 7, 2009 1:45 PM

15:34 @ 215lbs.


Comment #257 - Posted by: Nick DeFilippo at July 7, 2009 1:47 PM

155 lb front squat and regular situps 11:38.

Comment #258 - Posted by: Jeremy M/28/6'3''/207 at July 7, 2009 1:49 PM

21, 18, 15, 12, 9, 6, 3:

155lb front squat
ghd situps


should increase weight to 165lbs next time

Comment #259 - Posted by: johnathon in seattle 27/5'8/157 at July 7, 2009 1:52 PM

17:47 (135 fs)

Comment #260 - Posted by: gs at July 7, 2009 1:54 PM

Still learning the front squat, working on my rack, so did this with an 18lb exercise bar. No roman chair, so did anchored situps on bosu ball. Will definitely increase weight next time front squats come around.


Comment #261 - Posted by: T.K. at July 7, 2009 1:54 PM


sub'd 155# front squat

not my day

Comment #262 - Posted by: gepeto at July 7, 2009 1:56 PM


First time with this WOD. Really loved it. Scaled to 135# Front squat to maintain Met-Con, otherwise as Rx'd.

CFwu x 1

Broken sets on Front Squat as follows:
1. 10, 6, 5
2. 6, 4, 5, 3
3. 5, 5, 5
4. 5, 4, 3
5. 3, 3, 3
6. 4, 2
7. Unbroken

All GHD unbroken

Time: 24:19 (PR)

Comment #263 - Posted by: Ransom at July 7, 2009 1:56 PM


w/ these chicken legs, max fsx5 of 170, and no squat rack no way rx'd. started at 135lb and had to even scale that back after a few reps to 120lbs. subbed GHD for 30lb weighted sit-ups anchored with barbell.

21 (11,10)
18 (6,6,6)
15 (8,7)
12 (6,6)
9 (9)
6 (6)
4 (4)

approx 26min (stop watch died)

legs are TOAST

Comment #264 - Posted by: liggy at July 7, 2009 1:57 PM

Kat thanks!

Comment #265 - Posted by: Egor Golubev 34/M/6'3"/254 at July 7, 2009 1:58 PM

Scaled front squat to 155lb, otherwise as RX'd: 17:38

Comment #266 - Posted by: R.Lee_Seattle at July 7, 2009 1:59 PM

wod as rx'd
Balls that hurt.

Comment #267 - Posted by: Sam L at July 7, 2009 2:00 PM

9:43/ 6:19 / 4:06

Front squat 1st 21 at 185,
rest of the workout at 135

All sit ups reg.


Comment #268 - Posted by: malone at July 7, 2009 2:00 PM

#31 Stephen

I agree with the above comment about under weight for your height.

Way, way back when I was 17-18 I was under weight @ 135lbs. I put on 45# in a one year period drinking a gallon of milk a day. (And got a lot stronger and more confident). That was how guys gained weight back in 1981, and according to Rip, how it can be done today. I managed to stay relatively lean while putting on the weight, and thanks to CrossFit @ age 46, I still weigh the same as I did when I graduated high school (175#)

Comment #269 - Posted by: CHisBO at July 7, 2009 2:03 PM


155lb front squat and sit ups
Did Badger yesterday so my body is really gonna hurt 2morow!!

Comment #270 - Posted by: Shane Cross at July 7, 2009 2:04 PM

Rock on Jeff!!!, great photo. Keep working hard!

Comment #271 - Posted by: chad_p at July 7, 2009 2:08 PM

Tim #243 - glutamine has been proven in many studies to have no effect on muscle recovery in a healthy individual. In fact, many studies point to the only good use of glutamine is in preventing immune system compromise and therefore illness in individuals following ultra-marathon type events.

anyhow, this wod was much tougher than i thought.

as rx'd - all sets broken except the last :-)


Comment #272 - Posted by: tyler 29/m/200 at July 7, 2009 2:10 PM

Killer WOD!! Always give my friend hell for using bands for the pull-ups. He threw it back in my face today when I suggested I lighten the load. 30:42 and feelin proud about it

Comment #273 - Posted by: sam at July 7, 2009 2:12 PM

21-18-15-12-9-6-3 rep rounds of:
155 pound Front squat
GHD Sit-up


Comment #274 - Posted by: Dryw m/30/5'9/170 at July 7, 2009 2:20 PM

Dropped the barbell and got the gym pissed off.
no prob with the weight and reps.
trouble getting the barbell up to shoulders, big trouble putting on floor w/o spotters.

Love the GDH's... both arms extended like a back walkover/bridge.... good stretch. Easy exercise.

Comment #275 - Posted by: bob at July 7, 2009 2:21 PM

forgot to put in time

Comment #276 - Posted by: wilsontt at July 7, 2009 2:26 PM

Comment 68: Nolan

GHD situps off the preacher curl bench?! Great idea! Do you put weight on it so it doesn't fall over backwards?

Comment #277 - Posted by: PatS at July 7, 2009 2:32 PM


185 for 21,18,15 had to go to 135 for rest


Comment #278 - Posted by: Mike Morgan at July 7, 2009 2:41 PM


as r'xd 12:19

Comment #279 - Posted by: andrewdoc at July 7, 2009 2:47 PM

legs are still hurting from the certification workouts over the weekend so i scaled the weight to 95 lbs.


Comment #280 - Posted by: Thomas Baklayan at July 7, 2009 2:47 PM

Nick T (#165)

Thanks for your input, I've had a couple of the guy's check out my technique and they said everything is good, head up, butt to my heels, back straight,elbows up etc, but can't get bar to sit at the top of my chest/collar in the receiving position, even when I open up my hands. I have used light weights, flexibilty training and stupidly heavy weights 190kg/418lbs ( to force the issue)but all that seems to happen is that the weight becomes too heavy for my hands to hold. I train in my garage gym but will try to get someone to video me so I can post it. Thank's Oh one other thing i have only been doing CrossFit 4/5 weeks now, but come from International sport background and I have been finding that my Max strength is declining while my CV condition is improving,is this the norm doing CF Thanks Ideas Please????

Comment #281 - Posted by: Tommy 38/6'/264 at July 7, 2009 2:49 PM

20:57 as rx'd

Comment #282 - Posted by: Tyler scott at July 7, 2009 2:50 PM


cfwu x2
subbed 135lbs front squats 12:10

Cheryl subbed 40lbs front squats, and reg situps

11:37 her 1st wod in a year

Comment #283 - Posted by: Karim saoud at July 7, 2009 2:50 PM

I hate front squats... first time ever doing them...

Comment #284 - Posted by: David Nagle at July 7, 2009 2:53 PM

Puppies scaling
95# front squat
regular situps
hadda breakup the first set at 15

Comment #285 - Posted by: Eburley at July 7, 2009 2:58 PM


As rx F. Squat at 85#


Comment #286 - Posted by: Jen Heath at July 7, 2009 3:03 PM

as rx'd 21:54

Comment #287 - Posted by: Joe C at July 7, 2009 3:04 PM


As Rx'd 20:30
very nasty wod my legs are cooked!!!

Comment #288 - Posted by: browler at July 7, 2009 3:04 PM


135# fs
swiss ball sit-ups


Comment #289 - Posted by: jsr at July 7, 2009 3:08 PM


135lbs, swiss ball under thighs/feet anchored on kb rack.


Comment #290 - Posted by: JPW at July 7, 2009 3:09 PM

WOD mod: 145#(= lean body mass) 54:30

Comment #291 - Posted by: Rebar [50y/m/10st12/70"] at July 7, 2009 3:19 PM



Used 186 on FS
Full ROM on GHD Situps.


Comment #292 - Posted by: David Sailor at July 7, 2009 3:21 PM


GHD Sit ups

Comment #293 - Posted by: Larry at July 7, 2009 3:22 PM


as Rx'd


Comment #294 - Posted by: InfidelSix at July 7, 2009 3:23 PM


As rx'd:

21,18,15,12,9,6,3 rep:

185 FS
GHD sit-ups

My max on front squat is 205. So this was alittle difficult.
Time: 37:52
Can wait for tommorrow

Comment #295 - Posted by: Oscar at July 7, 2009 3:24 PM

Scaled to Brand X "The Pack"
135lb Front Squat

Comment #296 - Posted by: PIM at July 7, 2009 3:26 PM


using 135lb fs and double number of anchored situps:


my legs gave out going down the stairs leaving the gym.


Comment #297 - Posted by: dillon at July 7, 2009 3:30 PM

19:00 Flat
100 FS

First time doing front squat will increase weight now that I have the form down. I should have increased weight during this workout but still trying to balance time vs resistance. I should have read a few posts with times before I worked out.

CF Birthdate: 090629

Comment #298 - Posted by: Greg Burke at July 7, 2009 3:30 PM

Scaled to 135# FS
21@ 5:20
18@ 14:18
15@ 22:50
couldn't go on, legs fried
should have scaled a bit more

Comment #299 - Posted by: waderpro at July 7, 2009 3:32 PM


Man hugs and cold beer on Friday!

Comment #300 - Posted by: Playoff Beard at July 7, 2009 3:37 PM

As Rx'd


39m/6'3"/195 Chris R
48m/5'10"/175 Steve B.

Brutal and slow, but happy we got through it as Rx'd. Just finished a 4 month cycle on cathletics.com. This definitely helped with this exercise. Will have to see how general fitness suffered! Glad to be back to CF.

Comment #301 - Posted by: Chris R at July 7, 2009 3:44 PM


Not as RX'ed, used 135#; subbed sit-ups for GHDs.


Probably could have went with 185#. Would have been slower, but I'm sure it was doable. Well, next time, I guess.

Trying the intermittent fasting, second week. Today is a fast day, but I felt pretty good during this workout. Won't eat unitl 7 pm (24 hour fast), worked out about 1130.

QUESTION: My military gym has a back extention "machine". It is at a 45 degree incline. I could turn myself to face upwards and do GHDs in that (I tried it after the workout), but i'm not starting out parallel to the ground. Has anyone ever used of those machines for GHDs? It feels like the range of motion is the same, although a bit awkward. Any advice is appreciated. Mahalo!


Comment #302 - Posted by: j-seal at July 7, 2009 3:45 PM

Had to scale back the weight to 135#, everything else as rx'd. Time of 21:18. Only 3rd day of cross-fit, hope to see something other than legs and shoulders, they are beat!

Comment #303 - Posted by: Mike Lawrence at July 7, 2009 3:48 PM

Scaled to 135# 21:38


Comment #304 - Posted by: Sean S. at July 7, 2009 3:52 PM

18 through 3
155# Front squats
Sit-ups with medicine ball.

17:20. It was tough

Comment #305 - Posted by: dyagg at July 7, 2009 3:54 PM


~27 minutes

Started at 185 but lost steam during the first set. Went down to 175 then 155 then ended the last few sets with 135. No food in the morning does not help. I think I can do this wod with 185.

Comment #306 - Posted by: CT at July 7, 2009 3:55 PM

No GHD, subbed 28, 24,20,16,12,8,4 K2E
FS as rx'd 185lbs

time = 29:17

Comment #307 - Posted by: Paul S_30/185/6'0 at July 7, 2009 3:56 PM

Just back from 2 weeks in the field.

40kg Front Squat
BFA sit ups


Comment #308 - Posted by: Kenno at July 7, 2009 3:57 PM

as rxed 15:16

did ghd this time using bench and power rack.

lost a minute or two dropped weight near end and had to get it back up on rack.

Comment #309 - Posted by: Kevin McClellan 47/M/195 at July 7, 2009 4:03 PM


1st set 175x3, 165x3, 155x15
155 for all other sets

GHD SU were a piece a cake compared to FS!

Comment #310 - Posted by: P&M at July 7, 2009 4:05 PM

15:22 as RxD

Comment #311 - Posted by: ZachM_PantherCF_71''/190 at July 7, 2009 4:06 PM

23:36 Not happy with it but its a start. Think my hands might fall off.

Comment #312 - Posted by: Jordan at July 7, 2009 4:06 PM

As rx'd: 32:49

Comment #313 - Posted by: Julian at July 7, 2009 4:11 PM

Pack Scaling:
135# front squat
Floor situps


Comment #314 - Posted by: Mike D. m/27/154/5'8" at July 7, 2009 4:13 PM

front squats to medicine ball- 100#
GHD's on GHD machine- floor to foot each time


Comment #315 - Posted by: jill 31/122/5'4 at July 7, 2009 4:17 PM

3 miles in 22:48 for 7:56/mi
Splits - 7:55/7:20/7:41


Comment #316 - Posted by: Joshua at July 7, 2009 4:17 PM

age 19 bw 170
17:22 as rx'd

i'm glad with the time, especially with the squats being 15 lbs over my bodyweight. with that being said, i probably won't be able to walk or stand upright for the next week...

Comment #317 - Posted by: Chris S at July 7, 2009 4:20 PM

21-18-15-12-9-6-3 of:
Front Squats with PVC pipe
GHD sit ups

Time- 6:13

Comment #318 - Posted by: MarcusG 5'9" 165 at July 7, 2009 4:24 PM

Not fun!
did the first two sets, 21, 18, 15 with 185 lbs. then had to scale down to 145 lbs. 44:31
I let my pride get in the way, should have scaled earlier.

Comment #319 - Posted by: DEREK: 24/5'8''/185lbs. at July 7, 2009 4:29 PM

This WOD Crushed me!


As RX'd 30:15 (Thats 35lb more than my body weight and that sucks!)

Plus I had to change squat racks mid-set because of a bad bar.

Comment #320 - Posted by: Justin Dean at July 7, 2009 4:31 PM


strength work 5x5 snatch push press at 155lbs.

wod as rx'd: 17:43

knuckles to the ground ghd sit ups. took a break from crossfit football today. this one was too good to pass up.

Comment #321 - Posted by: ken c at July 7, 2009 4:32 PM


W/U: jump rope 100 single-unders + 50 double-unders; 17 ROM exercises.

As Rx: 17:51.

C/D: PNF of hamstrings; static stretching of quads.

FS to deep below parallel; GHSU w/one hand to floor on each rep.

Walking down the stairs after this WOD was a scary scary ordeal. Quads are smoked!

Comment #322 - Posted by: rjf (Since 07-20-07. WOD no. 539) at July 7, 2009 4:33 PM

I'm one of those newb's that seems not flexible enough to hold bar properly in front rack position. At best I can hold one or two fingers on bar (barely) for a few reps before they slide off. Is it better to re-rack to maintain proper form or cross arms and continue the met-con?

Don't see how I could possibly press the bar with barely a finger or two in position.

I scaled to 45#, to work on maintaining hands on bar, and did KTE - which didn't help with grip and finger flexibility. Still took me 20 min.
Finished with a few penalty sets of back squats at 185# to feel the weight - don't think I could complete this workout as Px w/ backsquat, let alone front squat.

Comment #323 - Posted by: Mike at July 7, 2009 4:33 PM

as rx'd:


BWT = 147

Comment #324 - Posted by: Brian "rhabdo" Soriano at July 7, 2009 4:34 PM

Scaled: BS with 135 lbs


Comment #325 - Posted by: DNICE/M/34/175 at July 7, 2009 4:36 PM

165# with clean to start
21-18-15-12-9-9 really didn't want to clean for the last 3.
25:15 with various ab work. This one was tough

Comment #326 - Posted by: Mark at July 7, 2009 4:37 PM

19:22 as rxed
1st time doing this one.

Comment #327 - Posted by: Kyle A. at July 7, 2009 4:41 PM


21:00 abmat sit-ups

Comment #328 - Posted by: Linker at July 7, 2009 4:42 PM

Well, I su bbed everything here as no GHD machine and I only had a short period


50kg Front Squats
Normal Sit Ups

17 mins 30.

Could probably have done 60kg but was happy with the weight and focusing on technique

Comment #329 - Posted by: nick in sydney m/37/6ft/183 at July 7, 2009 4:42 PM

Wow these front squats were humbling!!

This was my first time doing front squats. I knew I would have to scale back from 185, so I tried 135, but even that I could only do about 5 reps. Ended up working on my form with the bar for a few sets, which still burned. Then went up to 95 and did a bunch of sets at like 6 - 10 reps.

I'm guessing that doing more reps/weight will be a matter of getting form down properly.

Comment #330 - Posted by: Chris m/23/5'11/155 at July 7, 2009 4:46 PM


Gave this a shot in the morning and had some tightness in my upper back so I waited until evening. Stretching throughout the day helped.

Second attempt slightly more successful
21/145 18/155 15/165 12/165 9/165 6/165 3/185
I think I could have gone with 185 on the last 3 sets.

Comment #331 - Posted by: JasonK at July 7, 2009 4:48 PM


Ouch! Talk about humbling. Started out as Rx'd and got to #9 of the 15s and decided to drop down to 165lbs. Too late already smoked. 39:50

Comment #332 - Posted by: MikeySFV at July 7, 2009 4:49 PM

135lb Squats
Something resembling a GHD situp.

My gym now has a GhD with no bottom pad and cannot be made longer or shorter from the hip pad to the foot pad, so I make do as best I can. It's really only for hip extensions.

Comment #333 - Posted by: Neil in Lakeland, Florida. at July 7, 2009 4:50 PM

Wow what a killer workout. I live upstairs and my legs were "Well Done"

Used 165 for front squats and did Ab-mat sit ups.



Comment #334 - Posted by: Jason Marr at July 7, 2009 4:52 PM

Flying all over the Pacific NW today, no time for a gym. Subbed 63,54,45,36,27,18,9 squats and situps.


On the ramp at Salem airport, Oregon.

Comment #335 - Posted by: mas 52/M/150 at July 7, 2009 4:53 PM

subed 135 # front squat (had to clean each)
GHSU on theraball at home with legs anchored

reps as rx'd


Comment #336 - Posted by: Bells M/6'1"/205 at July 7, 2009 4:55 PM

This was one of those rare WODs where:
I could do it as RX'ed. Hooray!
My time was pretty good :)

FS 125#/GHDsu

Jogging home from gym, which was an event in itself, not unlike the transition from bike to run in a triathlon, and was thinking what a disaster the workout was, I was breaking the FS into 3s and 5s... and how terrible I am at CF... shook it off and thought, oh well, I can only improve LOL looks like someday I will be able to scale up :)

Herm- Happy Birthday

Comment #337 - Posted by: Strong Lil Pony! at July 7, 2009 4:56 PM

Man.....I usually do powerlifting and can back squat 400 X 10 just below parallel. I've never really done front squats. This is my 4th crossfit workout and I'm hooked. It's definitely going to take some work to my conditioning up.

As Rx'd
185lbs front squat
GHD sit-ups

Comment #338 - Posted by: jcarr at July 7, 2009 4:59 PM


135# front squat
regular sit-ups

Comment #339 - Posted by: duane at July 7, 2009 4:59 PM

Dang forgot my time
25:46 could have done better if not changing weights.

Gave this a shot in the morning and had some tightness in my upper back so I waited until evening. Stretching throughout the day helped.

Second attempt slightly more successful
21/145 18/155 15/165 12/165 9/165 6/165 3/185
I think I could have gone with 185 on the last 3 sets.

Comment #340 - Posted by: JasonK at July 7, 2009 5:01 PM

1st workout after the Level 1 Cert. at CrossFit Evolution!

Scaled to "Pack"
135# Front Squats
Sit-ups w/ Abmat

Time: 5:52
(might be time to go up)

Comment #341 - Posted by: Dane Gifford at July 7, 2009 5:01 PM

Need to buy a squat rack, had to clean/power clean too many times

Comment #342 - Posted by: Pete at July 7, 2009 5:03 PM

20:22 w/ 110#

First round and a half with 132#, then had to drop to 110#. All sets of GHD SUs unbroken. Yay for me.

Comment #343 - Posted by: John Elstad at July 7, 2009 5:08 PM

As rx'd

Almost died.



Comment #344 - Posted by: cass - cf oshawa at July 7, 2009 5:08 PM


As Rx'd 32:38

I had to treat it as a strength/metcon workout instead of just a metcon workout like some of the stellar performers here seemed to have made it.

Comment #345 - Posted by: Reagan at July 7, 2009 5:17 PM


17:58 as rx'd

Comment #346 - Posted by: Ralphy at July 7, 2009 5:19 PM


17:58 as rx'd

Comment #347 - Posted by: Ralphy at July 7, 2009 5:19 PM


as rx'd: 14:20

Squats sucked. I just hate to front squat (bar rolls forward on my shoulders). Not bad for a powerlifter/strongman/manatee :-)

(Done after a heavy bench pressing workout)

(little brother)- m/16/205/6'0
just barbell, no weight (back issue)- 7:33

(wife)- f/23/125/5'0
40lb premade short bar- 8:33

Comment #348 - Posted by: Ed M. at July 7, 2009 5:22 PM


Scaled to 165lb FS and half of the situps were on an incline bench. Part way through my timer stopped, so I had to guesstimate how long it took me to do the second to last round. ~23:30

All I can say now is hoolllllly craaaaap. The 5k race tomorrow is going to SUCK

Comment #349 - Posted by: Matt Laney at July 7, 2009 5:22 PM

sub'd regular sit ups and 185#x5 for each round, not timed

Comment #350 - Posted by: sam p at July 7, 2009 5:24 PM

Brand X Scaled - 135#

No GHD so I did decline bench situps holding a 25# plate.


Comment #351 - Posted by: Drew D M/23/6'/172# at July 7, 2009 5:31 PM

15-12-9-6-3 rep rounds of:
185 pound Front squat ( all sets except last broken)
GHD Sit-up=19:50

90#'s on EZ curl bar. Curl grip dead lift to curl to OH Press. As many rounds of 5 reps in 15 Min.
12 Rounds.

Comment #352 - Posted by: Will at July 7, 2009 5:31 PM

After doing Badger yesterday AM and cleans and front squats yesterday afternoon, my buddy Dave and I decided to sub an upper body workout as follows:

Reps of 21,18,15,12,9,6,3
Push press with 135# in snatch grip behind the neck with 65# dumbell swings. My God, that sucked. And not in a good way.

My time 13:01, his time 12:30.

My back and shoulders are blasted; goes along with my smoked legs!

Comment #353 - Posted by: Wade at July 7, 2009 5:35 PM

Also, after press workout, and the hanging knee to elbows today, can really feel the serratus ... first time i've ever "known" those muscles existed.

Comment #354 - Posted by: Mike at July 7, 2009 5:42 PM


warmup 3X CFWU

scaled to 135#
swapped 2X unanchored situps for GHD

FS 21-18-15-12-9-6-3
Unanchored SU 45-36-30-24-18-12-6


Probably should have used 155#

Comment #355 - Posted by: dan m at July 7, 2009 5:48 PM


After reading the posts, I subbed 135lbs. for the front squats, after a couple of rounds I was glad that I did. I also did unanchored situps.


Comment #356 - Posted by: Rick Cantu at July 7, 2009 5:50 PM



Had to clean the weight between rounds because some dude was doing upright rows on the one and only rack at the gym.


All sets unbroken except for the 18 set (15-3).

Comment #357 - Posted by: Rich P at July 7, 2009 5:54 PM

Bleh my watch konked out on my half way through.

75# front squat
regular situps.

I think it was roughly 8 or 9 minutes.

My abs felt it though.

Comment #358 - Posted by: mikednj m/28/5'11''/210 at July 7, 2009 5:54 PM

24m00s - Subbed GHD with Abmat Sit-up

Comment #359 - Posted by: GPerron CFC at July 7, 2009 5:58 PM

Wow jelly legs walking to the car.

RX ed 15:20

Comment #360 - Posted by: MACK at July 7, 2009 5:58 PM

115lb front squat
decline situps

Comment #361 - Posted by: BPemberton at July 7, 2009 6:00 PM


Pretty disappointed in myself the past few wod's. Not feeling it at all.

Comment #362 - Posted by: Julie D F32/5'0"/116 at July 7, 2009 6:02 PM

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Front Squat 45lbs x 5-5 95lbs x 5 135lbs x 3 155lbs x 2.

Subbed 155lb front squats: 32:56
Foam roll after

Comment #363 - Posted by: Sesoku at July 7, 2009 6:08 PM

I briefly considered doing the squats as prescribed. I am so very glad I did not; despite partitioning every set but the last, I almost did not finish this workout. I had to use my hands to get up the stairs to post this. Please no running tomorrow.

21-18-15-12-9-6-3 rep rounds of:
155 pound Front squat
Sit-up (no G.H.D. available)


Comment #364 - Posted by: Goat 33/M/199/5'-11" at July 7, 2009 6:15 PM

f sq's with 140
did 2x situps (42,36,30...)


Comment #365 - Posted by: Captain Crunch at July 7, 2009 6:23 PM

Goat- your post made me LOL

JulieD- maybe time for an extra rest day? or maybe even a full cycle? gasp, I know. I don't think I could handle that either! Maybe more sleep? Or maybe WOD with somebody?

John-in-Jersey- where ya'at paesan?

JroCK- big hugs to you and the fam

Comment #366 - Posted by: Strong Lil Pony! at July 7, 2009 6:26 PM


Started as Rxd but couldn't hang. I had to drop to 155 after the second round. Rounds 1&2: 17min

Comment #367 - Posted by: Lee/M/30/5'11" at July 7, 2009 6:29 PM


subbed 135# FS
Not the best range of motion on the GHD's

I worked on the GHD's afterward, and got them down. I was touching the floor on the way down, and locking my legs on the way up. It felt good to know I was getting them right, but will definately take some work before I can do the same amount as I have been, now that I'm doing them right. Whew!! I thought they were tough before!!

Comment #368 - Posted by: brad/36yom/5'9"/180lbs at July 7, 2009 6:36 PM

Pack Scaling:

21-15-9-3 of 95lb front squats and situps

17:?? (no second hand)

Comment #369 - Posted by: BobO (m/23/6'5"/190) at July 7, 2009 6:44 PM


Pack sub: 21-15-9-3, 95# FS and ab-mat sit-ups


My wrists! :'( I saw mention of hanging my pinky off the bar, maybe I'll try that next time.

Comment #370 - Posted by: jess at July 7, 2009 6:44 PM

Pack Scaling:

21-15-9-3 95lb front squats and situps

17:?? no second hand :(

Comment #371 - Posted by: BobO (m/23/6'5"/190) at July 7, 2009 6:47 PM

24:24 (scaled to 135lb.)

Comment #372 - Posted by: B. Rhaly at July 7, 2009 6:47 PM

21-18-15-12-9-6-3 rep rounds of:
135 pound Front squat
GHD Sit-up


Comment #373 - Posted by: peejay2 at July 7, 2009 6:52 PM


The first set I cleaned from the floor and a little of the second...but then I realized that took way too much energy. I also dropped it (non-rubber weights from about 5 1/2 ft.)so I set it up at the squat rack.(clock still running of course)


Comment #374 - Posted by: Clack_Attack at July 7, 2009 6:54 PM

had to sub 135# for the front squats and had to use a swiss ball for the ghds.

15-16 minutes

Comment #375 - Posted by: gbk at July 7, 2009 6:55 PM

Scaled 135 lbs. 26:46. 1st day back from a 10 day break. No excuse this WOD whooped my Heider.

Comment #376 - Posted by: Xman at July 7, 2009 6:57 PM

185 lbs. Deadlift
Abmats - 17:29

48/F/125 - 21-15-9-3
95 lbs. Deadlift
situps - 12:33

Comment #377 - Posted by: Dave and Belinda at July 7, 2009 7:01 PM

No GHD rack in gym. Took back extension machine and lifted base to sit on a flat bench. Brought it parallel and looked like a GHD bench with exception that feet would not reach the panel. It seemed to work well enough.

Comment #378 - Posted by: mbg at July 7, 2009 7:03 PM


155lb front sqats
75 degree incline situps

Comment #379 - Posted by: JackM at July 7, 2009 7:03 PM

disappointing. Shared bar with a new guy I'm getting back into the mix so time was skewed. Also had to get back to work from lunch...

21 x 185
21 KTE
18 KTE

15 x 185
15 KTE
12 KTE

9 x 185
12 KTE

Ashamed I am. Abuse tomorrow. Going to add 2000 meter C2 + heavy bag kicks to tomorrows WOD.

Comment #380 - Posted by: BradH M\28\167\5'11" at July 7, 2009 7:03 PM

40 min

Comment #381 - Posted by: nannaj at July 7, 2009 7:09 PM

GHD sit-ups

Comment #382 - Posted by: brittk at July 7, 2009 7:13 PM

as rx'd 25:00 on the dot!

wow was that hard! Had to break up some of sets with 20 second rests

Comment #383 - Posted by: Jamie M/30/175/5'11" at July 7, 2009 7:16 PM


Scaled to 105#


Comment #384 - Posted by: Arlo at July 7, 2009 7:22 PM

Pony, that is why I destroy myself, to make you laugh!

Comment #385 - Posted by: Goat 33/M/199/5'-11" at July 7, 2009 7:23 PM

Thee first 5 reps were at 185 then I scaled to 135.

Humbled I was by this workout. Made me feel like I just started again. I also had to go upstairs and back for the GHD.


Thanks Coach!

Comment #386 - Posted by: Andoryu in Japan M/31/185/6' at July 7, 2009 7:33 PM


Comment #387 - Posted by: Rosie in Atl at July 7, 2009 7:43 PM

no gym
did 500 situps
200 airsqts
approx 30 min
better than nothing

Comment #388 - Posted by: mnf at July 7, 2009 7:47 PM

Scaled to 135# and had to use the decline bench for sit ups with a 25# plate.


Comment #389 - Posted by: Zach M/18/5'9"/150# at July 7, 2009 7:47 PM

15:19 with GHDs subbed with ball and hooked feet on a squat rack

I can hardly walk, and I've got a tingly crappy feeling across my abdominal wall that signals severe pain for tomorrow.

I really thought I had sucked it up bad on this one and not to crack on anyones time over mine but it just felt slow. Good work to everyone who finished as rx'd this thing has the after effects of a fran or something such as that. My legs feel like they've been worked over with a bat...

Comment #390 - Posted by: mfgilbert at July 7, 2009 7:48 PM


Comment #391 - Posted by: Paul A at July 7, 2009 7:49 PM


21-15-9-3 of:
135 lb Front Squats


Comment #392 - Posted by: Geoff P at July 7, 2009 7:50 PM


135# front squat
unanchored situps

Comment #393 - Posted by: dcyn at July 7, 2009 7:55 PM

135# Front Squat
Swiss ball GHD situps

Even with the subs and the lower wieght this still HURT!!!

Comment #394 - Posted by: Marlow m26/69"/160 at July 7, 2009 7:58 PM

57 y.o. 154lb 5'10

Used 95# weight for front squats
ran 1/4 mile between each round

Comment #395 - Posted by: Ken_Davis at July 7, 2009 7:58 PM

weak on my front squats 21-18-15-12 were with 155lb
9-6-3 were with 185lb
GHD situps as Rx'd


This hurt.

Comment #396 - Posted by: Bryn m/198/6'0"/24 at July 7, 2009 8:03 PM


rx'd 17:20

tough after badger yesterday

Comment #397 - Posted by: Sly Dawg at July 7, 2009 8:07 PM


Warmed up with some light overhead and front squats. Then I did the wod:

21-18-15-12-9-6-3 rep rounds of:
Front Squat, 185 lbs, 3:06/4:30/4:07/4:00/2:56/2:24/0:36
GHD Sit Ups, 1:11/1:00/1:00/0:44/0:41/0:34/0:16
Total 27:06

All squats down to a D-Ball. Rounds of squats were generally broken 1/3 - 1/3 - 1/3; all rounds of GHD sit ups were unbroken. My legs are going to feel this workout tomorrow...and the next day...and probably the next day.

Mama (f/50/135) did 2 rounds of the following today:

Run, 440 yards, Treadmill
Pull ups, Assisted, 1.5" Blue Band, 10 reps
Sit Ups, 20 reps
Squats, 30 reps

Brittany (f/11/65) did several sets of ring pull ups; Luke (m/13/125) had football tryouts today and did lots of running in the 95-degree heat.

Comment #398 - Posted by: Spanky at July 7, 2009 8:09 PM

scaled to 135# FS

Comment #399 - Posted by: cja at July 7, 2009 8:13 PM

35 minutes

95 lbs squats
floor sit ups

Comment #400 - Posted by: Ricky at July 7, 2009 8:15 PM


FS, 5 x 5 @ 185

Then, for time:

21-18-15-12-9-6-3 of:

KB swings, 2 pood
GHD sit-ups


Comment #401 - Posted by: Esteban - CrossFit Nasti at July 7, 2009 8:17 PM

22:10 Sub 135 lbs

Comment #402 - Posted by: Hari at July 7, 2009 8:20 PM


Front squats @ 135 lbs
Ab mat situps, unanchored, hands behind head (my squat rack doubles as my GHD, so couldn't have both without a lot of messing around between exercises)


Comment #403 - Posted by: FnTX at July 7, 2009 8:21 PM



-Front squats subbed 95 on smith machine (still horrible at these, need to work on flexibility, any suggestions?)
-For GHD's used hamstring press machine, felt good

Comment #404 - Posted by: TZ at July 7, 2009 8:37 PM


Dear lord, my legs are toast. I sat on the couch for a couple hours after I got home, and when I stood up, my right leg nearly buckled, and it felt like somebody punched me right in my quad. Holy cow.
Subbed 125 pounds, and did GHD sub with a bosu ball. All squat rounds broken, all situp rounds unbroken.


Comment #405 - Posted by: Joe McCune at July 7, 2009 8:42 PM

27:07 as rx'ed

Comment #406 - Posted by: Rory Mac at July 7, 2009 8:49 PM

28 mins

155# front squats

Comment #407 - Posted by: ryan 32/6'/185 at July 7, 2009 8:50 PM

JCARR #136,
The Buy in is generally intended to be a skill based transition from a warm up to the WOD for kids. The Cash out acts as a skill based cool down and transition to stretching.

Comment #408 - Posted by: Jeff at July 7, 2009 8:51 PM

RX 20:03
All reps on GHD touched ground and then foot.
All reps front squat well below parallel.
Holy balls that was rough
6'1 195 lbs

Comment #409 - Posted by: Gabe at July 7, 2009 8:54 PM

135# front squats: 9-7-7-6-5-5-3
Incline situps: 21-18-15-12-9-6-3

Comment #410 - Posted by: eric at July 7, 2009 9:01 PM

FS: 21 @ 185lb, rest @ 175lb
Sub decline sit-ups for GHD
Shared rack and situps w/ Doug

Comment #411 - Posted by: Gonzo at July 7, 2009 9:14 PM

FS: 21 @ 185lb, rest @ 175lb
Sub decline sit-ups for GHD
Shared rack and situps w/ Doug

Comment #412 - Posted by: Gonzo at July 7, 2009 9:15 PM

As rx'd

Only made it through the 21-18 rounds


Due to feeling very ill

Comment #413 - Posted by: BRICEJ at July 7, 2009 9:19 PM

FS: 135lbs
GHD: as rx'd


Comment #414 - Posted by: Josh S. at July 7, 2009 9:19 PM

For those without a GHD bench, find a smith machine and rack your body weight approx 6 inches above the bench. sit on the bench with your legs extended under the bar and the small of your back extended over the edge of the bench...

Comment #415 - Posted by: Josh S. at July 7, 2009 9:23 PM

85# Front Squats, ~24 minutes of torture.

Comment #416 - Posted by: StaceySLC/29/5'6"/115 at July 7, 2009 9:25 PM

CFWU followed by the WOD as Rx'd

26 minutes 41 seconds

...and now I don't want to stand up to get off the computer.

Comment #417 - Posted by: Archer6479 at July 7, 2009 9:33 PM


Subbed 150# front squats.

Great to see Manitoba on the mainsite again. Last time was the Shilo cert picture. Great stuff!!

Comment #418 - Posted by: Ronnieboy at July 7, 2009 9:34 PM

I was dreading this WOD all day. It didn't disappoint.

scaled FS to 135#
subbed KTE for GHDSU


Funny, I had more trouble with the KTEs than the FSs. Are they harder than GHDSUs? It seems like the GHDSUs were perceived as being pretty easy.

Comment #419 - Posted by: Mattel m/40/190/70 at July 7, 2009 9:44 PM

From Taji, Iraq

21-18-15-12-9-6-3 front squat #185/GHSU

I had to scale the squats. Hurts my wrists. Went to 135 lb

time: 9:01

for a warm-up I did 2 min max pushups-61, 2 min max situps-70, and 2 mile run 14:57. Thats the Army PT test. Not bad, but not great

Doc K


Comment #420 - Posted by: Doc K at July 7, 2009 9:48 PM


scaled to 135lbs and reg sit ups



scaled to 155lbs and reg sit ups


Comment #421 - Posted by: Eric Egan ~ M/34/172lbs/5`8 at July 7, 2009 9:49 PM

1.5k run + GAWU

front squats @ 60kg

time: 17'02

Comment #422 - Posted by: ccfeldt at July 7, 2009 9:59 PM

I was just having a bad day at the gym. I'm pretty sure that everybody has had at least one of those days right?

scaled down to 135# after the 1st round.

my time: 37:18


I'll tell you what led up to my bad gym day. It started off great actually!

I checked out Brethren CrossFit and they're awesome! I'll be cheering for them at the CrossFit games. I'll have a free workout day with them soon.

I was going to the gym and pony encouraged me online to look around the gym for something resembling to a GHD. I think I spent an hour (and my energy) looking and thinking for a substitute like that. I found one machine that was harder then the back extension machine but had a teeny bit less ROM on the top end due to a bar in the way. Either then that it was almost exactly like a GHD machine so I used it.

The downside to this was that it wasted all of my energy which led to the bad gym day. Thanks alot Strong lil pony! :(

Comment #423 - Posted by: Daniel Krull AKA "Franiel" at July 7, 2009 10:12 PM

First day back - welcome back...Whew.
Kaala- FS: 185, unasstd sups 38:32
Isaia- FS: 95, GHD 26:30

Comment #424 - Posted by: Kaala at July 7, 2009 10:40 PM

cfwu x 3 x 10 (add push ups)

Subbed 155 lbs for the front squats
had a makeshift GHD.

Time: 28:somethingish
written down but not here

Quite difficult. Will improve next time.

Comment #425 - Posted by: DOPP at July 7, 2009 10:43 PM

as rx'd 19:13
the front squats sucked. I do GHD for my warm up everyday so I think that helped.

Comment #426 - Posted by: Hughes/m/32/230/68" at July 7, 2009 11:00 PM

as rx'd 19:13
the front squats sucked. They kill my wrist! I do GHD for my warm up everyday so I think that helped.

Comment #427 - Posted by: Hughes/m/32/230/68" at July 7, 2009 11:01 PM

Scaled to 110#
These were my first front squats. Brutal!!
Started CF 6/04/09

Comment #428 - Posted by: Wingnut at July 7, 2009 11:15 PM

MGySgt. USMC M/47/6'2"/206.5

Yeah my weight is up from 202. Gotta watch that diet. ha ha ha

Only made three rounds (21-18-15) as Rx'd in 28:15

Had no more to give the tank was empty.

Coach, I can't thank you enough but I am trying to give back as much as I can. I keep spreading the word and drinking the kool-aid. Oh Yeah !!!

OooRahh CrossFit

Comment #429 - Posted by: W.D. at July 7, 2009 11:20 PM


This is the only second workout that I have had to scale and it still hurt a lot.

15:27 72.5kg Front Squats and Butterfly Sit ups

Comment #430 - Posted by: Chris Saliba (Coastal CrossFit QLD) at July 7, 2009 11:34 PM

35# puppies

Comment #431 - Posted by: weird guy in the corner at July 7, 2009 11:34 PM

I feel bad about myself for having a bad day at the gym. It made me feel weak and it made me wanna cry because I felt like a nobody. :( I'm just depressed and too hard on myself. I just wanna quit but I can't. I just gotta remind myself that tomorrow is a new day!

Comment #432 - Posted by: Daniel Krull AKA "Franiel" at July 7, 2009 11:42 PM

had the choice of doing it on a smith machine- at a scaled weight of 135" (obviously taking out the balance/coordination of the squat) and doing it with a 90# fixed weight bar bell... I chose the fixed weight. This is only approaching 50% of my 1rm for front squat- which explains the speed- and the fact that I didn't break any sets. 135# free weight would have been right on... next time.

90# front squats
sit ups hanging off bench to parallel, feet anchored


Comment #433 - Posted by: goap M/39/69kg/174cm at July 7, 2009 11:56 PM

hmmm...interesting. Fun WOD - even gave me a headache! JOY!

But I had to scale squats down to 115.
But then cranked out a 12:48. Usually I can punch thru @ 175 - 195# FS for rep after rep. I wonder what is going on? Felt like there was just no gas in the tank. Guess I'll have to keep an eye on it.

Next time I am sure I can go much more on the FS...

Comment #434 - Posted by: PhilT at July 7, 2009 11:58 PM

m 37 175
153# FS and situps sub'd for teh ghdsu

Comment #435 - Posted by: lawman698 at July 8, 2009 12:08 AM

FS portion as RX'd , broke it down into mini sets (3) for the double digit sets.

No GHD so I did decline situps no problem.


I felt like pukie was coming the entire time. Not my best performance. Should have been around mid-high 20's atleast.

As for grip on FS, I never have pinkie on the bar, if your having troubles give that a shot, as previously mentioned.

2 quick questions. Where can I find this "pack" scaling. I thought it was posted here the the WOD wall. 2nd, I notice some people are saying they did incline situps, and some saying decline. Can someone clarify for me, and them please which is incline and decline. If I am angled head down toward the ground, I call it a decline. So with my definition, an incline would give 0% workout for your abs. Thanks, just looking for personal clarification and for others so we can all use the proper terms.

Comment #436 - Posted by: Brandon 'bob' at July 8, 2009 12:47 AM

regular sit ups instead of ghd


Comment #437 - Posted by: jdoup at July 8, 2009 1:01 AM


As rx'd 14:47

Legs are smoked!

Nice to have a heavyish squat metcon though!

Comment #438 - Posted by: Owen at July 8, 2009 1:22 AM



Comment #439 - Posted by: pz at July 8, 2009 1:29 AM

My WOD: "Elizabeth"

21-15-9 105lb clean
63-45-18 dips (sub for rings)

18:20 M/40/5'8"/155


Comment #440 - Posted by: Jon at July 8, 2009 2:08 AM


OUWWEE!!! My legs...just love me right now. Actually I wouldnt be suprised to wake the next morning w/ OUT legs.

21, 18 reps as rx'd
15, 12 @ 175
9, 6, 3 @ 165

TIME: 32:33


Comment #441 - Posted by: BlackCatX-Fit at July 8, 2009 2:40 AM


scaled to 95# FS and straight leg sit ups


Comment #442 - Posted by: heazza at July 8, 2009 2:57 AM

regular sit ups

Comment #443 - Posted by: TomO/42/M/200 at July 8, 2009 3:03 AM

82.5kg Front squat
GHD-ish sit ups with swiss ball

That really hurt... headspins!

Comment #444 - Posted by: Richard 31yom/6'4/99kg at July 8, 2009 3:12 AM

Scaled to: 21-15-9-3 reps of 43kg (95#), and standard sit-ups.

Time: 11'48".

I think I may have scaled it down too far.


Comment #445 - Posted by: lelak at July 8, 2009 3:13 AM


scaled to 135# FSq and russian sit-ups
cleaned FSq for (& within) each set.


Comment #446 - Posted by: rowcoach at July 8, 2009 3:19 AM

sub 45kg and situps = 11min

Comment #447 - Posted by: Tamas at July 8, 2009 3:32 AM

F/S @ 70k
was gonnae try at 85k, but wouldnae have got the effect,that we're lookin for,breaks would've been too long,legs were like jeely after each round of ghd s/ups,broke the f/s up to get through,instead of crashin,tryin tae go straight through.
f/s 21(7,7,7),18(6,6,6),15(5,5,5),12(4,4,4),9(3,3,3),6(6),3(3).
ghd,all straight through.
try 75k the next time.

Comment #448 - Posted by: Pedro Barrera,Scotland at July 8, 2009 3:32 AM


Comment #449 - Posted by: Heather at July 8, 2009 3:38 AM

95-lbs.; sub: sit-up

Comment #450 - Posted by: logan at July 8, 2009 3:57 AM

as rx'd

Comment #451 - Posted by: chris r/20m/165 at July 8, 2009 4:01 AM

95lb early sets, 115lb middle sets, 135 late sets

Comment #452 - Posted by: 32M/5'10"/165 at July 8, 2009 4:20 AM

Cut weight to 135

Did all sets as rx'd

Time of 14:34

Comment #453 - Posted by: Shane Scott at July 8, 2009 4:23 AM

j seal: that's how i do my GHD's. its not as good, but it's comparable. you could also do them over a swiss ball if you have one available.

Comment #454 - Posted by: tyler 29/m/200 at July 8, 2009 4:34 AM

as rx'd

Comment #455 - Posted by: JoeCam 34/M/185 at July 8, 2009 4:36 AM

26:30 w/out rack

Comment #456 - Posted by: Jess at July 8, 2009 4:54 AM

26:30 w/out rack

Comment #457 - Posted by: lucien at July 8, 2009 4:55 AM


21 X 155#
18-6 X 145#
3 X 185#
GHDs with feet hooked under lat pull bench @JFCOM
Should use 155# next time for all sets.

Comment #458 - Posted by: greg at July 8, 2009 4:56 AM

Scaled 135#. 20:51.

Comment #459 - Posted by: Josh at July 8, 2009 5:07 AM



Comment #460 - Posted by: schaller at July 8, 2009 5:08 AM

I GHD's seemed not all that bad until I got home last night. My abs HURT. Not the sore kind but HURT. I know I saw some info on this thread somewhere, but can't seem to find it. How long does this pain usually last? I can't even sit-up in bed without using my arms. This is my only 2nd time I've done these & I scaled the workout to sets of 21-15-9-3 so I didn't even do all the sit-ups other have done.

Comment #461 - Posted by: Brian Weber at July 8, 2009 5:18 AM

34yom / 209lbs

Puppy, 21-15-9-3 rep rounds of:
45-55 pound Front squat


Squats seemed easy...I maintained form the entire time. Did GH sit ups using a Swiss ball and the Smith machine as a foothold. I still find it HARD to do GH sit ups this way, and am not sure I'm getting the motion correct, but my gym has no equipment to facilitate another method. Note to self: should try to run with the "Pack" on this workout next time.

Comment #462 - Posted by: Bphantom at July 8, 2009 5:27 AM

first set broken, did 12 at 185, had to scale back to 135 for intensity's sake. rest of rounds unbroken. sub'd situps with a 25lbs weight on decline for GHD

Comment #463 - Posted by: christian at July 8, 2009 5:50 AM


21-18-15-12-9-6-3 rep rounds of:
135 pound Front squat from rack
Sit-up (unanchored)

Comment #464 - Posted by: Alfie at July 8, 2009 6:13 AM


did regular sit-ups because there is no GHD sit-up machine at gym.

37:41, that hurt a hell of a lot!!!!

Comment #465 - Posted by: elliott at July 8, 2009 6:35 AM

yeah, that hurt,

Squats with 155lbs

Comment #466 - Posted by: herbB at July 8, 2009 6:57 AM

Are you kidding?



Comment #467 - Posted by: TSOB Dave B. at July 8, 2009 6:59 AM

28:45 At globo. holy mother of god

Comment #468 - Posted by: allie 38/M/170 at July 8, 2009 7:25 AM

well did as Rx'd...(seriously what does that mean again?) 185lbs and all...watched my time but fogot to acurately time it...it was a bout 18-20 min...still good workout though..
di a 3mile run later at night...when it wasnt as hott!! took it slw 23:10...

Comment #469 - Posted by: gunny at July 8, 2009 7:28 AM


Did situps with feet anchored on decline bench...no GHD at the gym.

Front squats as rx'd


Comment #470 - Posted by: D Craig at July 8, 2009 7:31 AM

As rx'd, 12:31
GHD on swiss ball
3 x overhead squat (45lb) warm up
Garage, AM

Comment #471 - Posted by: Ajax at July 8, 2009 7:38 AM

Scaled to 135 lbs. Had to break most sets of FS's 1 time.
Decline sit ups, no GHD.
Then did 1/4 mile, 50 step ups, 10 Renegade Man Makers, for 4 rounds with 25 lb pack. In 44 min. Legs were quivering for first two rounds of step ups. Training for Grand Teton...

Comment #472 - Posted by: bird 45 yo M 5'9" 178 Level 1 cert at July 8, 2009 7:44 AM

2k Row
CFWU (10 assist)

95# Front Squat (21 and 15 broken into three, 9 into two)
GHD Situps on Swiss Ball


(Had trouble keeping back on my heels in the FS, especially toward the end of each set).

Comment #473 - Posted by: geedebee at July 8, 2009 7:51 AM

Can't do front squats yet!

65lb backsquat, then took it up to 100lbs toward the end for a challenge


Comment #474 - Posted by: Jess at July 8, 2009 7:53 AM


as rx'd


Comment #475 - Posted by: matt b grand cayman at July 8, 2009 8:08 AM


25 min
1st 7 FS @ 185 then dropped to 155 for the remainder.

Hey, I tried.


Comment #476 - Posted by: Steven K at July 8, 2009 8:17 AM

12-9-6-3 135# 10:22

Comment #477 - Posted by: Deano m/47/190/6' at July 8, 2009 8:33 AM


scaled 95#, sit ups


Comment #478 - Posted by: mharris at July 8, 2009 9:37 AM

17:15 - scaled to 135lb

Comment #479 - Posted by: gary martins at July 8, 2009 9:45 AM


Had to do this WOD at another engine house, because we got moved up and they didn't have a GHD. Everything else was as Rx'd.

Time around 34:00

Had to use a clock instead of a stopwatch and had to power clean the weight up each time I sat it down, which was alot.

Comment #480 - Posted by: cheflin at July 8, 2009 10:06 AM

Sorry, sub'd sit-ups for GHD.

Comment #481 - Posted by: cheflin at July 8, 2009 10:08 AM

135lb Front squat
GHD Sit-up


Comment #482 - Posted by: Matt Gilson at July 8, 2009 10:09 AM


scaled to 135 lb.
subbed decline sit-ups

Comment #483 - Posted by: MJ_SDG M/33/70/170 at July 8, 2009 10:12 AM

Sit-ups on decline bench (no GHD apparatus)
Otherwise as rxd
Harder than I expected (isn't it always?)

Comment #484 - Posted by: blackrockboy at July 8, 2009 10:32 AM

as Rx'd .. 84 FS at 185 (110% BW) good gawd!!!


Comment #485 - Posted by: Deepak 5'11"/167/m at July 8, 2009 10:33 AM

135# FS
Decline Bench Sit Ups @ highest setting

18 FS was only broken set
So glad I went w/ 135
My body is still sore from last few workouts

Comment #486 - Posted by: rawfit m/40/5'5/175 at July 8, 2009 10:38 AM

Straight-leg situps with reach to sky

Else Rx'd


Comment #487 - Posted by: amped 34/M/190/6' at July 8, 2009 10:38 AM


21:40 as rx'd

Comment #488 - Posted by: dmarsh at July 8, 2009 10:43 AM

GHDs to parallel

knew, i was going to struggle with this, 3RM front squat is only around 200lb, so i broke the bigger digits into 3 sets.


Comment #489 - Posted by: Joe K M/22/6'0"/180 at July 8, 2009 10:44 AM

21-15-9-3 rep rounds of:
135 pound Front squat
GHD Sit-up (only went to horizontal as hadn’t done GHD before)


I SOOO wanted to decrease the weight of the FS after doing the 1st set, but didn’t and was happy that I didn’t. Need to push myself !!

Comment #490 - Posted by: bsw at July 8, 2009 10:55 AM

Started out with 185
then went to 155
ended up with 135
still way out of shape


Comment #491 - Posted by: Jon-David at July 8, 2009 10:57 AM

scaled FS to 155#.


Comment #492 - Posted by: Michael m/46/5'9"/175 at July 8, 2009 11:06 AM

As rx'd


Comment #493 - Posted by: tjo 42/185 at July 8, 2009 11:06 AM

135 lbs scaled
27 mins

Comment #494 - Posted by: PETE at July 8, 2009 11:31 AM

Scaled down to 135lbs. to work on form.

Comment #495 - Posted by: Matty in E.WA. at July 8, 2009 11:35 AM

Scaled down to 135#

20 minutes.

Comment #496 - Posted by: blckorder at July 8, 2009 11:42 AM



Comment #497 - Posted by: Matthew at July 8, 2009 11:59 AM



WOD as Rx'd



Comment #498 - Posted by: Travis H at July 8, 2009 12:12 PM



Comment #499 - Posted by: B. Geisler at July 8, 2009 12:15 PM

CFWUx3 (light on squats and situps)
Should have scaled the weight! By the round of 15 I was only doing singles, halfway through round of 12 I was doing 3/4 depth squats.

Matt: 40:00 80 lbs, alternating between GHD and decline bench for situps

Comment #500 - Posted by: Doug at July 8, 2009 12:21 PM

Scaled FS to 135#.

Completed all round..


Felt really good, but today not feeling good. I had someone watching my form and making sure I was staying on my heels through the squats, I felt myself get tugged forward on a few reps (maybe 10) out of the 84...

Experienced mild rhabdo in my abdominal area after the last Michael, crazy pain for about 5 days. Abs were week for a good 2 weeks after that.

Today, I have pain in my lower back, probably from both FS and GHD situps...and my abs are telling me it's probably not going to be good tomorrow.

I hope it's just the 5 day pain (hopefully less)...but I swear off GHD sit-ups from this day on.



Comment #501 - Posted by: Jordan/27/175 at July 8, 2009 12:29 PM

Started with a headache that slowed me down and got progressively worse from the upside-down phases of the GHD situps. Threw in the towel after 21-18-15 in 17:30. Haven't done this workout before and was surprised to feel fatigue in groin muscles that I guess I hadn't previously worked so directly. Felt like I was giving myself a hernia (hopefully I wasn't). :O

Comment #502 - Posted by: Travis K. at July 8, 2009 12:31 PM


Comment #503 - Posted by: kg at July 8, 2009 12:38 PM


Wod scaled just a bit. Only could do 8 reps at 185 then did the rest with 165.


Comment #504 - Posted by: gimpy at July 8, 2009 12:38 PM

All those Rx'ers... Wow! Front Squat is a HUGE Goat.
So scaled to 95#= 18:12 (156/169)
** Serious pain

Comment #505 - Posted by: Phoenix at July 8, 2009 12:57 PM

had to start low at 135 and slowly worked up until getting to 185 the last few sets.

took about 30 - 32 minutes.

Comment #506 - Posted by: wayne at July 8, 2009 1:49 PM

love it! been doing cross fit for about 4 or 5 weeks and been eating paleo for about same time, although i do seem to have bran flakes and milk for breakfast... lost 1.9kg of fat and put on 0.5kg of muscle in 8 weeks, my body fat is down from 12.8% to 9.5% and it's still falling. lots of extra energy and feeling more satisfied with workouts. got to love that u get ur traingin program for free too!

scaled this workout to 60kg and did it in 19.31


Comment #507 - Posted by: Stuart Bartley at July 8, 2009 1:59 PM

subbed 135 lbs


Comment #508 - Posted by: Maverik at July 8, 2009 2:29 PM

As Rx'd

This work out left me more sore than any I can remember in recent CrossFit history.


Comment #509 - Posted by: russell 25/m/190 at July 8, 2009 2:32 PM

Travis wt. 186.9 ht. 5'10" WOD as Rx'd 20:38
Trey wt. 165.6 ht. 5'8" WOD as Rx'd 20:23
Luke wt. 170.8 ht. 5'11" WOD as Rx'd 20:01

NO substitutes.

Comment #510 - Posted by: Lsalaz at July 8, 2009 3:28 PM

First workout back from a severe ankle sprain. Subbed back squats for front squats. I know that was way easier but the ankle wasn't feeling too stable on front squat technique.


21-18-15-12-9-6-3 of back squats @ 185 & GHD situps

Comment #511 - Posted by: Chris O m/28/175 at July 8, 2009 3:29 PM

scaled to 95lbs. I'm still kind of a weakling... Plus, no rack, so had to power clean at the start of each set.

subbed abmat situps


icing my wrists now...

Comment #512 - Posted by: Adam at July 8, 2009 3:32 PM


subed 135lbs for FS

ab mat sit ups

Comment #513 - Posted by: Stu at July 8, 2009 3:47 PM

Did this one in the home gym, which has a GHD but no rack or bumper plates, so we had to dust off the ol' Smith machine for the front squats.

Teri f/36/5'7/150
FS with 115#
GHD as Rx'd
a very painful 29:09

Todd m/36/5'10/157
FS with 155# (185 was too hard on the wrists)
GHD as rx'd

Comment #514 - Posted by: TnT in MD at July 8, 2009 3:48 PM

Mens Rx 15.30

Comment #515 - Posted by: Klowe at July 8, 2009 3:51 PM

M / 31 / 5'11 / 235

BIKE: 10min
WUP: 10min

CF: as rx'd... 15min 22sec
Sets went - 21(11/10), 18(10/8), 15(10/5), 12(10/2), 9, 6, 3

Post CF: 10min Bike

Comment #516 - Posted by: sj9701 at July 8, 2009 4:19 PM

16:30 scaled to 135 on fronts and did knees to elbows. time was affected by some wait on bars for KTE but still a great workout, legs are smoked. did this with Marcus at the base gym.

Comment #517 - Posted by: scubasteve 37 170 at July 8, 2009 4:21 PM

21, 18, 15, 12, 9.
135lbs front squats
floor sit-ups
33 min
Back at it after a long time off.
I feel great.

Comment #518 - Posted by: L. Clark at July 8, 2009 4:32 PM


as rx'd 34:01

unbroken sets of 5.

couldnt get up the stairs to my apt.

Comment #519 - Posted by: Randy at July 8, 2009 4:52 PM

as rx'd 28:50
had to clean the weight for sets of 21 abd 18 did about 8-9 cleans.

Comment #520 - Posted by: CRussell at July 8, 2009 4:53 PM


scaled to 135lb.
Rest as Rx


Comment #521 - Posted by: UD-ai at July 8, 2009 5:14 PM


Don't have access to a GHD so did my sit ups off the back of a preacher curl ... thing. Weighted the bar and pulled on it with my heels. I had to bend my legs a little bit to so I could touch my knees to the arm rest. Probably not a perfect sub but it's the best I could come up with.

My legs are killing me right now!

Comment #522 - Posted by: PatS at July 8, 2009 5:38 PM

Did back squats... in retrospect, I'm not sure why... didn't feel like scaling down the front squats... not happening again...

None the less,

1st 30 squats @ 185#, the scaled to 165#
Max incline sit ups,


Feels like I punched Rhabdo in the face

Go Navy!

Comment #523 - Posted by: Varp at July 8, 2009 5:53 PM

Terrible. Knew that my legs were weak but I need to really work on my leg strength and stability. Worked on form.

3-145# - did these BS

Any advice for how to work in leg strength? I know that the WOD's have large leg/glute strength components and some of it will come in time, however anything that I can supplement them with?

Comment #524 - Posted by: Richard - Chicken legs at July 8, 2009 5:53 PM

subbed GHD situps for regular situps

Comment #525 - Posted by: jb305 at July 8, 2009 5:58 PM


Scaled to 135#. GHD using swiss ball.


Wow, what a way to stretch the palms and fingers!

Comment #526 - Posted by: Mike in RSM at July 8, 2009 6:59 PM


Scaled to 155#


I can't walk.

Comment #527 - Posted by: Brian Panther_CrossFit at July 8, 2009 7:03 PM

30 yom, 185 lbs


135 lb front squat

Comment #528 - Posted by: Jeff Weltmer at July 8, 2009 7:05 PM

WU then BSx3:225-315-365-385, then

WOD as rx'd 17:47

GHD was a 20sec walk from the FS rack. then

CFFB type WOD: 3rnds of 6x185# DL, 12x20# ball slam, didn't time it.


Comment #529 - Posted by: brian p at July 8, 2009 7:10 PM

Subbed 155# for squats but used 185 until 9th rep, unanchored military sit-ups. 19'30"

Comment #530 - Posted by: Alex_Martinez at July 8, 2009 7:16 PM

155 lb front squats.
Did situps at 3:1 ratio.
39 min.

Comment #531 - Posted by: Breacher M/34/6'3/240 at July 8, 2009 7:46 PM

sub'd 185 for 165

Comment #532 - Posted by: Peter_P at July 8, 2009 7:51 PM


As rx'd w/ situps on a physioball with feet anchored under the bar


Comment #533 - Posted by: m cowboyd at July 8, 2009 8:02 PM

rx'd 25:02

Comment #534 - Posted by: hoss at July 8, 2009 8:44 PM

25:38 w/135lbs for FS

Comment #535 - Posted by: Travis W at July 8, 2009 8:53 PM

scaled to 135 lbs front squat
subbed situps for GHD


Comment #536 - Posted by: Troy/6'4"/200/St.Louis at July 8, 2009 9:09 PM

24:11. Brutal. Literally could barely walk after finishing.

21,18,15,12 reps of

185# Front Squat
Swill Ball sit-up w/ feet secured by 70# DBs

Comment #537 - Posted by: Aaron Alcock at July 8, 2009 10:16 PM


Did GHD situps and scaled down to 135lbs, time: 13:33. My legs were toast after doing back and front squats the day before. My quads and blown up right now.

Comment #538 - Posted by: shaughnessy at July 8, 2009 10:27 PM

(done 7/8 after shoulder WOD yesterday)
Scaled FS to 135#. Did anchored supine sit-ups w arms overhead and head in front of shoulders.

Comment #539 - Posted by: Mike Scott M/42/5'10"/210 at July 8, 2009 10:50 PM

18:05 most FS around 7 at a time

Comment #540 - Posted by: adam at July 9, 2009 2:56 AM

This was to hard for me:
Did first 10 reps with 82,5 kg (approx 185 pounds)
For the rest I scaled it down to 70 kg (154 pounds)

Time: 29:09

Comment #541 - Posted by: Toralf at July 9, 2009 2:57 AM

135# FS: 20:57

Comment #542 - Posted by: Eric in SD at July 9, 2009 3:03 AM

Wow intense WOD!!!

First one I had to scale down in any way...Wrists felt as though they were breaking...

set 1 21x185
set 2 18x185
set 3 15x185
dropped to 135
set 4 12x135
set 5 9x135
set 6 6x135
set 7 3x135

all situps GHD'd as rx'd

Total time of 30:15

Finished workout
with flat bench
set 1=185x8
set 2=205x6
set 3=225x6

50 pushups 2 sets

Can't walk now!!!!

Comment #543 - Posted by: The Polish Rifle 25m/5'8/165 at July 9, 2009 4:33 AM

Subbed Back squats for Front squats to speed workout up

Only broken set was 18


Comment #544 - Posted by: Ryan at July 9, 2009 5:19 AM


21-15-9-3 @ 185

16 mins

Comment #545 - Posted by: Mike C at July 9, 2009 5:35 AM

20# dumbbells
situps on pilate ball

14 min

Comment #546 - Posted by: mjr at July 9, 2009 6:18 AM

17:50 @ 155lbs.

All else as Rx'd

Comment #547 - Posted by: Chris at July 9, 2009 6:18 AM

Ran 4 miles on a Brigade run first. My knees are sore so I think that affected the WOD.
21 x 185 all singles
18,15,12,9 x 135 so that I could get some reps in.
I did 3 more and called it quits. My left knee started really hurting so I dedicded that I was only making it worse and had gotten all I could out of this one today. I hated scaling and stopping early but scaling was the only way to get any kind of METCON and stopping early was the smart move for my health.

Comment #548 - Posted by: Jared M/206/72'/30 at July 9, 2009 6:26 AM

As Rx'd:
Not sure if my squats were quite deep enough but when you are as tall as a giraffe, you have more distance to travel! Am I crazy, but is that time pretty freakin good?????

Comment #549 - Posted by: Jon at July 9, 2009 6:32 AM


Comment #550 - Posted by: gunnar m/37/190/73" at July 9, 2009 7:00 AM


Comment #551 - Posted by: MJ @ Practice CF at July 9, 2009 7:19 AM



Comment #552 - Posted by: rick ihrie at July 9, 2009 7:46 AM

FS: 155lbs, 15-12-9-6-3 reps, coupled with sit-ups (21-18-15-12-9 reps).

Time: 9:58

This was an ass-kicker. My lower back is extremely sore following this WOD. The FS's were much heavier than I anticipated them being. Scaling it like I did was a good decision.

Comment #553 - Posted by: David Knutzen at July 9, 2009 8:34 AM

GHD of the Lat machine

Legs still hurt

Comment #554 - Posted by: nganga at July 9, 2009 9:34 AM


As Rx'd 27:35

broke sets into 7x3, 6x3, 5x3, 4x3, 5&4, 6, 3

ghd situps unbroken.


Comment #555 - Posted by: Red7 at July 9, 2009 10:30 AM


as rx'd
32.25 took longer than i thought heavier than i thought.

Comment #556 - Posted by: jeremy griffethtalley at July 9, 2009 11:12 AM

m/ 26/ 200/ 74"

Did this after work last night. Used the rx'd weight, but subbed regular situps (don't have a GHD)


Stairs suck today :(

Comment #557 - Posted by: Jimmy at July 9, 2009 11:21 AM


CFWUx3 (-GHD's)

WOD: As Rx'd 21-18-15-12-9-6-3
185# FS


Ok, ok, I believe - core strength is critical in the squat, uncle, UNCLE!!!!

Comment #558 - Posted by: bylam at July 9, 2009 11:38 AM

Started with 135 on the squat, but then scaled down to 115 half way through the first set.

GHD's unbroken. Squats broken into 2 sets on earlier rounds with 10 as the first set and whatever remaining on the rest.

23 minutes.

Comment #559 - Posted by: clark at July 9, 2009 12:14 PM

Legs are shot! 18.35 as rxd

Comment #560 - Posted by: Graham at July 9, 2009 12:32 PM

tried doing 150lbs. but gave up after three reps, knocked down to 115lbs.
20:00~ (watch did some funky thing)

Comment #561 - Posted by: Minh 5'7" 143lbs 23 at July 9, 2009 1:10 PM

sub'd front dumbell squats and leg lifts
50lbs, 40lbs, 30lbs, 30lbs, 30lbs, 30lbs, 30lbs

Comment #562 - Posted by: Lance 26/M/69in/184lbs at July 9, 2009 1:15 PM

Brand-x scaling

FS - 135#
Regular sit-ups (no GHD machine at gym)


Breaks in-between 21, 15 and 9, but did 9 and 3 immediately after each other. I want to say 15 mins, but don't remember exactly...

Comment #563 - Posted by: ben_pdx at July 9, 2009 1:22 PM

subbed 225 back squat for front squat. long time- 40 minutes. i usually start 5 x 5 workouts with 225 so it was slow going. legs are more sore than I can remember. front squats are hard on my low back compared to back squats.


Comment #564 - Posted by: jk at July 9, 2009 1:44 PM


Comment #565 - Posted by: DoubleJ at July 9, 2009 1:48 PM


subbed135 for fs

26 min

Comment #566 - Posted by: Panger at July 9, 2009 1:50 PM


As rx'ed



Comment #567 - Posted by: dhrittme at July 9, 2009 2:11 PM

as rxd 16:44

Comment #568 - Posted by: Chewuch Jeff 36/5'9"/185 at July 9, 2009 2:32 PM

it's always good to be reminded of what you haven't paid enough attention to and what has atrophied as a result.

front squats, for instance.

scaled to 135# after trying 185# and failing after a handful on the first set. plus the clean from the floor would've killed me as much as the squats.

situps off the edge of a flat bench with my girlfriend stepping on my feet. touched the floor overhead and back up.

41 minutes, 9 seconds. i'm just really slow and weak with the squats. lots of breaks.

Comment #569 - Posted by: sleeper at July 9, 2009 3:24 PM


Comment #570 - Posted by: jeaster at July 9, 2009 3:25 PM


WOD: subbed Decline situps for GHDs

Approx. 15 minutes

Comment #571 - Posted by: sbvaneria at July 9, 2009 4:24 PM



rigged up something using a bench and the seat and leg braces from a lat pulldown to do GHD. Seemed to be the right action. All in all, it was very hard on the wrists.


Just couldn't tolerate any weight on my knee today -
sub air squat for front squat
No GHD - sub straight leg Air Force - style sit-up


Comment #572 - Posted by: EMelton at July 9, 2009 4:47 PM

been a while, not as rx'd:

Dan: 135 for front squat, 12:41

Beka: 35 for front squat and 11,9,7,5,3,1: 7:23

Had a little issue with the wrists, too much under the bar. Corrected about half way through with more of a finger tip touch.

Comment #573 - Posted by: Dan in Warminster, pa at July 9, 2009 5:59 PM

FS using 75lbs
GHD on machine
Time 13:56

Comment #574 - Posted by: N.Nikita at July 9, 2009 6:08 PM


as rx'd

Comment #575 - Posted by: mwf at July 9, 2009 6:23 PM

scaled to 50 kg
GHD first two rounds, then inclined bench curls (just to be on the safe side, did not do GHD situps for long time, so was a little bit worried)
pretty tough.

Comment #576 - Posted by: tyomacho 25M 6' 200 at July 9, 2009 8:16 PM


Good God...

Did the full workout - full weight.
GHDs - nice extension... back of head to ground - good stretch.


Posting this on the 10th - STILL FEELING IT BAD! WAY sore. What a workout! Great for balance. Beat on the wrists too - lets me know when my form stinks. If I'm doing it right and my elbows are up, makes all the difference.

Comment #577 - Posted by: Mike C. at July 9, 2009 9:43 PM

second week Crossfitting and loving it



Comment #578 - Posted by: iamstefano at July 10, 2009 12:11 AM

This one killed after umpiring two baseball games behind the plate today.

CFWU (4 pu's/round)

Squats were generally broken into groups of 4 or 5


Comment #579 - Posted by: Darren 37m/5'10"/220lbs at July 10, 2009 2:13 AM

185lbs deadlift
exercise ball situps

Comment #580 - Posted by: steele_man 25/6'3/220 at July 10, 2009 4:24 AM

subbed 40lbs

Comment #581 - Posted by: jenaclare at July 10, 2009 6:20 AM


declined sit ups


Comment #582 - Posted by: Richard 6'1"/200/24 at July 10, 2009 8:31 AM

As rx'd 34:35

Comment #583 - Posted by: Edwin 26/M/68"/170 at July 10, 2009 8:45 AM

Ok that hurt my back on the squats - - maybe our for a while and its killing my golf game !

Comment #584 - Posted by: Smartie at July 10, 2009 9:06 AM

Did this one on Wednesday evening
As rx'd

Comment #585 - Posted by: Andy W. at July 10, 2009 9:09 AM


23 minutes with 135# FS and declined sit ups

Comment #586 - Posted by: EREK at July 10, 2009 9:42 AM

133# FS
Decline situps

Comment #587 - Posted by: Jette 39/M/5'11"/175 at July 10, 2009 11:00 AM

135 lb- sit up on incline
could have made incline more

Comment #588 - Posted by: footdoc at July 10, 2009 11:15 AM

did sit-ups on small Swiss ball


Comment #589 - Posted by: Manchild at July 10, 2009 11:46 AM

Serious heavy for me

Comment #590 - Posted by: *Oliver AA* at July 10, 2009 11:59 AM

38/m/5'11/163 (7/10/09)

21-18-15-12-9-6-3 of:
103# Front squat
GHD Sit-up

Comment #591 - Posted by: epicurious at July 10, 2009 12:54 PM

Did 135lbs for front squats
Subbed physioball with feet anchored for GHD situps.

Comment #592 - Posted by: Matt Burritt at July 10, 2009 1:06 PM

as described did 21-18-15-12 of each ran out of time to finish but 36:18... 185lb kills

Comment #593 - Posted by: MonkeyBoy at July 10, 2009 1:27 PM

70kg squat
incline bench situps (no GHD at the hotel gym)

nice workout! next time as Rx'd

Comment #594 - Posted by: Ian at July 10, 2009 4:54 PM

as rx'd


did it last night....it was hard to walk today
thanks coach for messing me up!

Comment #595 - Posted by: al deezy (32m-155) at July 10, 2009 6:16 PM

Scaled to 100 pounds for the squats:


Comment #596 - Posted by: Andrew at July 10, 2009 8:23 PM

Though I've been crossfitting for about 3 years, its been a bit like an extended tabata, a bit on and off. Anyway, I'm home now and feel like turning over a new leaf. I'm posting to the main because you guys and gals keep it coming, and I think that is the very force that motivates us. I feel like I might shed a tear right now, but I'm so thankful to be connected to such an inspiring community. Keep being gnarly folks!


(scaled to F/S to 155; subbed swiss ball with feet hooked on a stair set)


Thanks coaches....a real burner. Walking will be fun tomorrow.

Comment #597 - Posted by: alex scot at July 10, 2009 8:38 PM

27:15 w/ 155lbs

Comment #598 - Posted by: rjg26 M/27/6'/172lb at July 11, 2009 8:30 AM

Subbed 132lb for the FSs, inclined situps for GHDs. Did a 5K run after so my legs are toasted.


Comment #599 - Posted by: JonK at July 11, 2009 8:43 AM


80# FS

Comment #600 - Posted by: DT Caywood M/49/6'/190 at July 11, 2009 8:49 AM

As rx'd:


Comment #601 - Posted by: Richie D. at July 11, 2009 10:11 AM

135# + GHD sit-up
21 - 15 - 9 - 3
chickened out - should've done all 84 reps

Comment #602 - Posted by: dingrr 50/m/175 at July 11, 2009 11:03 AM


27:18 Used 135

Comment #603 - Posted by: tommykrackcorn at July 11, 2009 11:53 AM

125 LB Front Squat
GHD Sit-Ups

Comment #604 - Posted by: JoeP at July 11, 2009 1:41 PM


21-15-9-3 rep rounds of:

45 pound Front squats

Comment #605 - Posted by: Jonathan Offen at July 11, 2009 3:25 PM

Scaled to 155 lbs, 30:03. Also no ghd machine so steep decline situps.

Comment #606 - Posted by: Smithy m48/5'10"/165 at July 11, 2009 4:51 PM


Done on 7/11/09 after week+ of vacation and piss poor diet. 31:06 as rx'd...squats way heavier than I anticipated.

Comment #607 - Posted by: Nickosaurus at July 12, 2009 6:45 AM

F/45y/62"/134# JULIA
21-15-9-3 reps of
45# Front Squat (64% of 70# 1RM)
Sit Ups (no GHD)

M/40y/68"/158# GEORGE
21-18-15-12-9-6-3 reps of
135# Front Squat (81% of 165# 1RM)
Sit Ups with 10# plate (no GHD)

Comment #608 - Posted by: George Hernandez (in Chicago) at July 12, 2009 11:01 AM

18:02 with rx'd weight but subbed military style situps for GHD situps, did this for Unit PT with my Platoon in our Unit area

Comment #609 - Posted by: tejanostylin at July 12, 2009 12:14 PM


21-18-15-12-9-6-3 of:

135# Front Squat
Declined Sit-ups


Comment #610 - Posted by: STrump at July 12, 2009 6:21 PM

sub'd mat situps after first 2 rounds


Comment #611 - Posted by: Neil 160/M/21 at July 12, 2009 6:27 PM

~~~~San Diego~~~~

Comment #612 - Posted by: ~VERVE~ at July 12, 2009 7:01 PM

man that was crazy, did 3 reps with 185 and said no way...

subbed FS with 135#

20:00 flat

Comment #613 - Posted by: cory at July 12, 2009 7:14 PM

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat SUB 135 pound Front squat
GHD Sit-up


Comment #614 - Posted by: Louis Herrera 50 70" 181 at July 12, 2009 9:50 PM

Porch scaling (135# Front squat)

I have some room to go faster or heavier here, but as rx'd it out of the question at the moment.

Comment #615 - Posted by: Hew Fung m/27/5'11/162 at July 13, 2009 4:30 AM

135lb Power Clean

95 lb Front Squat
GHD Sit-ups

Comment #616 - Posted by: Kyle at July 13, 2009 9:51 AM

Scaled Front Squats to 155#


Comment #617 - Posted by: Shawn B. m/37/5'9"/150# at July 13, 2009 12:38 PM


Scaled this big-time:
FS: 95lb

Comment #618 - Posted by: Harpo m/42/5'7"/145lb at July 13, 2009 1:16 PM

Scaled to 135 on FS

Comment #619 - Posted by: Adam at July 13, 2009 1:19 PM

subbed 18" box jumps for front squats due to knee soreness.

Time: 9:14.

Comment #620 - Posted by: cmgmd50 at July 13, 2009 3:37 PM

135lb front squats
unanchored sit-ups

Comment #621 - Posted by: David Burns at July 13, 2009 6:43 PM

21-15-9-3 rep rounds of:
135 pound Front squat
GHD Sit-up


Scaled down as I wanted to work on the depth of the squats.

Sore wrists / fingers!

Comment #622 - Posted by: JT at July 14, 2009 12:10 AM

21-18-15-12-9-6-3 rounds of
60k front squat
open legged situps


This WOD smashed me! Knowing it would, I decided to break down each set into 3s (21=3x7 etc) apart from the 6 (2 rounds of 3) and 3s (1 round). Seemed to work well.

Interesting to see if I can walt tomorrow

Comment #623 - Posted by: BarryT at July 14, 2009 6:09 AM

135# FS
Knees to elbows


Comment #624 - Posted by: Bartev at July 14, 2009 8:24 AM

110 knees to elbows

Comment #625 - Posted by: Merky42 m/29/6'3/193lbs at July 14, 2009 10:57 AM

CrossFit warmup followed by the WOD as Rx'd


The front squats were broken sets for 21-18-15-12 down to 9.

I am pretty sure that I timed myself properly but in comparing myself to others I am scratching my head a bit. I guess I can only wait until the next time to find out.

Comment #626 - Posted by: Karsk (55 M 5'9" 185lbs) at July 14, 2009 2:12 PM


as rx'd

Comment #627 - Posted by: Francis Vu Nguyen at July 14, 2009 2:52 PM


21-18-15-12-9-6-3 rep rounds of:

55 pound Front squat - No way in hell getting up 135 from BrandX. Went to the next lowest weight prescribed with full reps

Sit-up - Regular sit-ups


Comment #628 - Posted by: M&M at July 14, 2009 5:38 PM

Forgot to mention in the above comment that I didnt have a rack so I had to get the bar up from the floor

Comment #629 - Posted by: M&M at July 14, 2009 5:51 PM

1st WOD after being sick for several weeks.
Scaled to 21-15-9 at full 185#

Comment #630 - Posted by: RB at July 14, 2009 5:57 PM


CFWU - 3. Reg. Superman. Burgener.
Squats tough. Situps easy. Need to move GHD bench back a notch or 2.
Need to keep elbows up & core tight on squats. Makes it easier to keep weight back & back straight. Easier said than done though. Breathe on way down.

Comment #631 - Posted by: jrm at July 14, 2009 7:00 PM

This one SUCKED! I'm not sure if doing this in 102 degree weather was such a good idea. I need to air condition my gym...NOT!

As Rx'd 42:54.
Had to break the squats up. Approx 30 seconds rest between sets.
21-9 reps +4x3
6 2x3
3 1,1,1

Comment #632 - Posted by: Adam Kemmerly at July 14, 2009 8:24 PM

Scaled this to keep intesity up and the length shorter then 20 min

21- 135 #
15- 155
12- 165
9- 175
6 -185
3- 185

Then chest work, dips pushups and adductor work

Comment #633 - Posted by: skichiiwa at July 15, 2009 7:30 AM

24:15 AS RXED

Comment #634 - Posted by: ej at July 15, 2009 9:51 AM


as rx'd in 28:59

Comment #635 - Posted by: iamstefano at July 15, 2009 10:07 AM

As rx'd... definitely not an easy one!
Rd Times as follows:
3:34, 6:08, 5:07, 5:06, 3:58, 2:18, 1:17
Total 27:31

Comment #636 - Posted by: nick m/25/5'11"/205 at July 15, 2009 12:11 PM


dammit lost track of time, it was fairly close to 20mins though

as Rx'd but FSquats scaled to 60kg

Comment #637 - Posted by: Tim U at July 15, 2009 3:05 PM

Scaled to 135 w/ reg situps.

Comment #638 - Posted by: mws at July 15, 2009 5:00 PM

1 mile run + CFWU.
For 21 and 18 set, subbed 2 25# dumbbells, then used bodyweight for the rest of the sets.
Subbed regular situps.
Time: 10 minutes, legs blasted.
Tried to run afterwards...not smart...ran about 10 minutes, slowly.

Comment #639 - Posted by: Matt Criswell (31.M.71.196) at July 15, 2009 5:15 PM

22:21 as rx'd

Comment #640 - Posted by: EVAN at July 15, 2009 6:48 PM

On 7/15/09

I didn't get to finish it b/c the gym closed. My legs may thank me, however. Walking down steps was difficult post-WOD...

Through the round of 12 reps, as rx'd

I want to hit this again in a few weeks

Comment #641 - Posted by: soccerman/23/182/6' at July 15, 2009 11:11 PM

WU: rowed 1k, CFWU x 2

WOD: scaled to 155 for first six and realized that was going to be too much. 135# for the rest of the WOD in 15:47.

This was a sneaky WOD. It didn't look that bad and I thought it was going to be more of a METCON than it ended up being. It pushed strength more than cardio even after I scaled.

Comment #642 - Posted by: Mike Honcho M/30/5'10"/170 at July 16, 2009 8:47 AM

Loved this one. Scaled to 130#. Improvised it with a bicep curl bar, roman chair and Swiss ball. Hooah Army gyms!


Comment #643 - Posted by: Latham Fell M/28 at July 16, 2009 5:07 PM

Brand-X scaled.
45 pound Front squat
Incline Sit-ups

5 minutes
...then I worked on pull ups and flexibility for awhile.

Comment #644 - Posted by: Augustus at July 17, 2009 9:35 AM

CFWU: had to scale down the FS to 135. I broke the FS sets down as well.
21: 7;7;7
18: 9;5;4
15: 7;5;3
12: 8;4


Comment #645 - Posted by: Erik at July 17, 2009 9:47 AM


135# sub


Comment #646 - Posted by: al deezy (32m-155) at July 17, 2009 5:23 PM

Sub'd 135# & butterfly Ab Mat situps

Comment #647 - Posted by: JTeets at July 17, 2009 8:22 PM

Tried as rx'd...didn't finish.

Comment #648 - Posted by: john20_arkansas at July 18, 2009 10:03 AM

This one looked brutal and it was.

Subbed 155 for front squat,20.26

Fascinating to come off of the GHD, quads a quverin, and start to squat.

Comment #649 - Posted by: Apolloswabbie 6'2" 205 45 yoa at July 18, 2009 5:51 PM

Did this one 11 days lat. Trying to make up for WOD whle I was on vacation. Yesterday did 30mu's for time, nancy and 7 rds of HPC.

Today scaled to 135, started with 185 but the pressure on my shoulder was unbearable causing my left arm to go numb.
21 (18/3)2:20/:58
18 (6/8/4)3:04/:54
15 (8/7)2:26/:48
12 (7/5)2:13/:37
9 (6/3)1:25/:30
6 (6):42/:21
3 (3):24/:12

Comment #650 - Posted by: Jim D. 48yom 165# 5'11" at July 18, 2009 7:16 PM

Jeff @ home

Comment #651 - Posted by: Jeff & Charity @ CF Snohomish at July 19, 2009 9:58 PM

34 yom 201 lbs.

BRUTAL! As rx'd 30:20

Did glute ham sit ups using end of bench and dumbells to anchor feet. Probably won't be able to walk tomorrow

Comment #652 - Posted by: kgw at July 21, 2009 12:22 PM

Had to scale the front squats to 135lb. Man those kill my thumbs and wrists!


Comment #653 - Posted by: ej at July 21, 2009 12:42 PM

43 yom 204 lbs.


135 lb. front squats
Did glute ham sit ups using end of bench and dumbells to anchor feet.


Comment #654 - Posted by: Speedster at July 21, 2009 3:49 PM

Scaled to 135

Comment #655 - Posted by: EM at July 24, 2009 2:31 PM


Comment #656 - Posted by: TROY at July 25, 2009 8:01 AM

55 lbs. and regular sit-ups

Comment #657 - Posted by: EdC at July 27, 2009 6:38 PM

78lbs front squat
ab mat


Comment #658 - Posted by: JennyG at July 28, 2009 5:45 AM

A.M.R.A.P. in 20 minutes:

10 thrusters (65lbs./95lbs.)

20 box jumps (20″/24″)

250 meter row

4 rds

Comment #659 - Posted by: Julio V 5'5/201lbs/31yrs/m at July 28, 2009 9:41 PM

21-18-15-12-9-6-3 time - 16:31
95lbs front squat
GHD sit-up

Comment #660 - Posted by: Brian-Tiffany at July 29, 2009 3:22 AM

21-18-15-12-9-6-3 time - 16:31
95lbs front squat
GHD sit-up

Comment #661 - Posted by: Brian-Tiffany at July 29, 2009 3:22 AM


used abmat for SU: 26:12

not bad after two week break

Comment #662 - Posted by: MoGreene at August 1, 2009 10:56 AM


Comment #663 - Posted by: Moritz at August 3, 2009 8:58 AM

Burgener warm-up
WOD: Completed as rx'd in 26min.

*Worked out on my lunch hour and still have the Jimmy Legs from this WOD 6hrs later as I post this..lol!

Comment #664 - Posted by: basebplyr1 (M/30/6'3"/215) at August 7, 2009 4:03 PM



Legs are DEAD!

Comment #665 - Posted by: Don Myers at August 10, 2009 11:59 AM


Comment #666 - Posted by: ac at August 13, 2009 8:53 AM

as rx'd

TIME - 21:59(PR)

Comment #667 - Posted by: smithwick's at August 21, 2009 2:14 PM

Found these notes and not really clear; I think I must have used 115 and done regular abmat situps



Comment #668 - Posted by: nashville steve at September 7, 2009 9:28 AM



late night WO

Comment #669 - Posted by: moglee at September 24, 2009 6:11 AM

completed @ 135#

Comment #670 - Posted by: mark m/24/74"/194.2# at October 2, 2009 3:25 PM

Kicked my but, struggled with the weight, so I used 135. It was tough on my wrists, abs were easy, cardio was an issue too.

Comment #671 - Posted by: MikeT 32/200/6'1" at October 25, 2009 10:30 AM

Rest day on main site today... did this one again today:

As Rx'd:

14:47 PR


(16:20 last time)

Comment #672 - Posted by: Arthur M/35/5'11"/185 at April 1, 2010 4:30 PM

135 lbs front squat

Comment #673 - Posted by: bell at July 7, 2010 3:51 PM

I was initially excited about this WOD, that is, until I squeezed by completing the workout! I woke up this morning with the worst cramp in my quad and have been hobbling about all day. I love that achy feeling when you know you've done something that's kicked your butt and is making you better for it!

Comment #674 - Posted by: Brandon at June 19, 2013 8:27 PM
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