great picture!

AAAAAAHHH!!!

nice wod. good to see something different.

Nice WOD cant wait to do it!!

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

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

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?

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

oooh - nice.

This looks fun!

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

Rest up!

Brutal! I love it!

I was hoping for arms but I guess not.

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

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

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

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

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

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

F/27/5'0"/108

# 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
175

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.

this is gonna be fun :)

Monster.

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

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!

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

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

love the pic! ya Canada!

Randy - 4:57

Badger - 40:45

ooolala! I love it!

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?

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.

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.

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...

new here,

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

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..

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.

Confusing picture as I see no lake.

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

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!

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

F/27/6'0"/108

#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.
Cheers!

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

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

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.

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

What is a GHD Sit up?

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!!!

I am sooo doing this!

Day after tomorrow!

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

> 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:

http://www.google.com/search?hl=en&q=ghd+situp&aq=f&oq=&aqi=g%3As4&cad=h

If you want to get fancier, try this:

http://www.google.com/search?hl=en&q=ghd+situp+site%3Acrossfit.com&aq=f&oq=&aqi=

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

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

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?

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

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!

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.

http://www.facebook.com/pages/Rubens-Cobrinha-Charles/73743638468?ref=s#/pages/Rubens-Cobrinha-Charles/73743638468?v=app_2347471856&viewas=1231243419

around 25 min

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

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!!

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.

Brad,

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

115 lbs squats

18 min 58 sec

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

Happy Birthday Herm!!

Herm brother, happy birthday!!!!!!

cool picture!

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.

HAPPY BIRTHDAY HERM!

Do we get to watch Cookie spank you on Friday?

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

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

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.

m/27/210/72

as rx'd

41:20
had to do the fs in sets

m/43/73kg
24:55 @ 60 kg (132#)
F-Squats in sets of 4-6 reps. Felt good.

HAPPY BIRTHDAY HERM!!!

"PROPS TO THA FRAT!!!"

Franiel

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.

10:49

#31 re: take a cycle off.

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

m/43/185

as rx'd
17:30

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

did
135lb squats and had to do situps on floor.

14:20

Happy Birthday Herm!!!!

Birthday blessings, Herm!

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

41/m/176cm/73kg

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

60kg Front squat
GHD Sit-up on swiss ball

16:58

rx'd
23:51
nothin fun about that

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

23:58

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.

M/41/5'11"/185

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

29:01

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.

scaled to "pack"

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

24:59

24:54 as rx'd.

some delays due to working in with a friend.

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

F/27/5'0"/108
With 115 lb FS
21:29
Brutal, but in a good way.

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

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!

as rxd
35:34

Had to scale to 135 front squats. 20:23
Brutal

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

as Rxd - 19:46
27M/5'9"/182

As Rx'd 17:37

20:09
135# front squats: 15-15-15-12-9-6-3
Incline situps: 21-18-15-12-9-6-3

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.

18:30

scaled to 155
13:05
m/56/195

As rx'd:

16:20

Legs are gonna suck for spin class tonight...

m/34/5'10"/155

85# front squat with sit-ups

21/18/15/12/9/6/3

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.

M/27/180/72"
135 front squats
regular sit-ups

19:25

This was great.

CFWU

As prescribed:

23:57

Ouch, but in a good way.

M/33/5'10"/210

M/25/73"/160

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.

19:11

bw 165

subbed situps for GHD situps

16:10

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!!

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

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

z health mobility warmup + bike to gym

22:30
Started with 155, on 9rep set dropped down to 135 to complete. great wod, felt completely like s*%#

thanks CFNYC for pushing me through

m/24/165

scaled down to 135 for FS
subbed inverted situps for GHD
all reps as rx'd
32:06

25/m/5'11"/177
as rx'd
38:02
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

12:59

Scaled front squats to 177 (PR is 215)

18:36 @ 155#

95# FS
anchored regular SUs

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

26:00 at 135lb

27.m.6'4''.225lbs

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

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

8:38

post: combatives

M/47/66"/135

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

30:18

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...

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

33:00

Had to scale FS to 135 and cross arms.

135# front squat
incline situps

22:08 that was a tough one!

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

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
9 GHD
6=4,2 FS
6 GHD
3=3 FS
3 GHD

17:11

as rx'd

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.

14:58

M/57/165

11:15 with 135# front squats

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

as rx'd

24:35

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

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

#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.

17:12
135# front squats

19:16

39 mins
(broke most of FS sets into halves)

F/41/5'4"/136

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

13:12

as rx'd

51:25

Terrell #95 Well done! Congrats.

M/49/152/1-1-06

5K run 24:08 (PR)

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

115 lbs for front squat.
23:28 tt

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

27:24

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

CAN ANYONE TELL ME WHAT IS MEANT BY "BUY IN" AND "CASH OUT" LISTED ON THE WORKOUTS FOR CROSSFIT KIDS?

WOD as Rxed subbing 135# Front squats

21:29

#135lb squat
10:02

CFWU x 3 with front squats instead of OHS

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

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

cfwu X1

22:26

subbed
135# front squat
knees to elbows

25/m/175

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.

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

M 34/5'7"/137

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

**FRAT**

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...

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

Scaled to 135#, skipped the set of 12.
34:00
m/29/180/6'

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

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?????

m/36/67/243

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

185 Front Squat
Subbed swiss ball situps with feet anchored to bench.
36:02
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.

29.m.6'2".249lbs
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.

m/135/5'8/18

36:18

115 Front Squat
Knee to Elbows on Pull up bar

2nd Crossfit workout ever...good stuff

M/19/65"/150

16:38
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

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

32.m.6'0".230lbs

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

13:26

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

17:12

103-lb FS
V-ups

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!~

24:13 as Rx'd

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

FS broken up:
4/4/4/4/5
4/4/4/4/2
4/4/4/3
4/4/4
4/3/2
3/3
3

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.

Male/27yrs/6'0"/170lbs

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.

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

26:59

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;)

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 ;-)

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

m/41/158

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

10:38

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.

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.

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

M/37/210

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

18:28

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.

m/32/175

135 lb Front Squat
Declined Sit-ups

19:21

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!

M/36/71kg/177cm

80kg Front squat
Regular sit ups

68:41!!
Yes - but i didn't give up! ;)

as rx´d
9:13,
this totally ruined my wrists!!!!

f/39/175/5'11"
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
21-(11,7)-(10,5)-12-9-6-3
Time 15:51

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

m/35/6'1"/182

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...

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.

14:45

Not a bad little workout.

as rx'd: 38:55

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

M/31/152

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

20:41

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.

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

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

SUB 135# fs

23:23

M/39/150

CFWU x3

WOD
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!

Scaled to 135lb.

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

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

33/180/m

scaled to 135#

18:01

31/m/194

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

#135 front squats
GHD's only to parallel

15:09

M/35/185
As rx'd
17:13

F/32/130
85# squats
Planks
17:18

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

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

30:21

115# front squats
weighted incline situps, 25#
21:48

scasled to 135lb for front squats

17:42

could barely walk afterward.

10:52

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

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?

m/24/165
135# FS
22:10

Laura
f/21/120
65# FS
12:13

Any advice would be appreciated.

M/16/5'11"/170
9:05, with 95#

M/50/5'11"/172
12:45, with 95#

F/16/5'8"/135
10:25, with 65# and anchored sit-ups

F/50/5'6"/135
10:55, with 135# deadlift instead of front squat

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

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.

17:46
135# FS

Quads are on fire!

22:45
used 155# front squats on smith machine and decline situps

15:40 as Rx'd.

m/36/6'1"/197

scaled fs to 135#
22:23

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?

M/27/5'11"/175

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

This one hurt!

All,

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.

21-18-15-12-9-6-3
Front squat-115#
GHD situp-Swiss ball with feet anchored on pulldown machine. Parallel only for ROM.
15:57

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

CFWU
3x10
samson stretch
oh squats
situps (did ghd situps for todays wod)
back ext
pu
dips

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!!!

m/46/177
Rx'd 38:57 Alot off breaks for the fsq. The last time 10 min faster but not rx'd

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

29:30

Sub'd:
135 lb Front squats
Swiss ball

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

as rx'd
22:36

18:30

185 fs as rx'd
med ball situps

ran 2 miles
CFWU 3x10

95#/reg situps 19:00

M/23/185/5'10

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.

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.

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.

24:45

f/26/155

17:36 (FS w/ 115#)

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

TIME: 9:59

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

Scaled to:

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

18:05

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
800m

= 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.

Erin

17:32

as rx'd
went deep on the front squats....
terrible..my legs are shot
26:54

m/24/6'3''/210

cfwu

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

15:15

2nd WOD ever.
M/32/6'0/280.
21-18-10-5
135# front squat (below parallel), crunches. 20:00

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

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.

NOT RX'd

135# FS
Modified GHD

16:09

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

m/44/5'7"/172

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).

17:14

115# FS
GHD on a swiss ball with feet anchored under bench
27:51
really enjoyed this one!

Scaled to 155# and regular situps.

23:52

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)

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

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

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

10:25

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
18x55lb
15x65lb
12x75lb
9x85lb
6x95lb
3x105lb

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

95 lb FS, anchored SU on the ground

14:10.

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

M/162/5-8/36

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

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
175

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

m/38/76/200

115#

16:38

m/20/167/5'9"

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

27:16

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 :(

m/21/200/6'

RX'd
25:30

ouch dog

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.

As rx'd 33:29

M/43/6'0"/170
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

20:50

#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

23 mins with 135 lb squats

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

14:56

*up the weight next time
still recovering from last cycle

Warren, great post.

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

Tim

m/40/6'0"/192

sub'd 135# front squat

14:10

as rx'd 53:33

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

F/27/5'0"/108

#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.
Cheers

17:15
only did 65# FS pain in my right shoulder limited the weight

33/m/210/6'5"

23:08

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

22:41

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

As Rx'd

21:35

m/22/180lbs 6'3

19:00

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

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

WU: 10 ea, pull ups, push ups, dips, air squats, 45 lb FS
Scaled:
21-15-9-3
95lbs
9:26

15:34 @ 215lbs.

M
6'2''
240lbs.

155 lb front squat and regular situps 11:38.

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

155lb front squat
ghd situps

15:48

should increase weight to 165lbs next time

17:47 (135 fs)

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.

11:11

m/178cm/89kg/33y

sub'd 155# front squat

26:20
not my day

M/24/160#/5'7"

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)

m/29/6'/165

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

#246
Kat thanks!

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

wod as rx'd
28:34
Balls that hurt.

21-18-15-12-9-6-3
9:43/ 6:19 / 4:06

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

All sit ups reg.

20:08

#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#)

m/35/152

155lb front squat and sit ups
17:22
Did Badger yesterday so my body is really gonna hurt 2morow!!

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

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 :-)

~27

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

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

18:09

Bob/55/185/5'10"
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.

forgot to put in time
13:20

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?

22:36

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

brutal

m/26/210/70"

as r'xd 12:19

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

14:25

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????

20:57 as rx'd

32/m/165

cfwu x2
subbed 135lbs front squats 12:10

Cheryl subbed 40lbs front squats, and reg situps

11:37 her 1st wod in a year

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

Puppies scaling
21-15-9-3
95# front squat
regular situps
9:03
hadda breakup the first set at 15

F/135/29

As rx F. Squat at 85#

14:00

M/24/200lb/70
as rx'd 21:54

M/34/185

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

37/m/195/6'

21-15-9-6-3
135# fs
swiss ball sit-ups

28:30

M/40/6'0"/155

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

18:48

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

46/180

20:55

Used 186 on FS
Full ROM on GHD Situps.

Cool.

M/48/5'8"/180#

34:02
21-18-15-12-9-6-3
135#FS
GHD Sit ups

M/41/67"/200

as Rx'd

31:50

m/30/180/5'7"

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

m/29/73/181
Scaled to Brand X "The Pack"
21-15-9-3
135lb Front Squat
GHDs
28:17

m/21/150/5'7

using 135lb fs and double number of anchored situps:

20:21

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

S/f

19:00 Flat
100 FS
21-18-15-12-9-6-3

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

D
@29's
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

***HAPPY BIRTHDAY HERM***

Man hugs and cold beer on Friday!

As Rx'd

36:10

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.

m/34/218/6"0

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

20:39

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!

j-seal

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!

Scaled to 135# 21:38

Wow.

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

17:20. It was tough

M/28/213

~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.

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

time = 29:17

Just back from 2 weeks in the field.

40kg Front Squat
BFA sit ups

7:32

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.

m/42/165/6'

1st set 175x3, 165x3, 155x15
155 for all other sets
35:32

GHD SU were a piece a cake compared to FS!

15:22 as RxD

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

23/m/180
As rx'd: 32:49

Pack Scaling:
21-15-9-3
135# front squat
Floor situps

6:35

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

16:40

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

M/25/160

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...

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

Time- 6:13

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.

This WOD Crushed me!

M/30/150

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.

44/6'1"/185

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.

38M/5'10"/168#

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!

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.

as rx'd:

18:38

BWT = 147

Scaled: BS with 135 lbs

21:00

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
M/36/205/6'3"

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

M/24/5'10/185

21:00 abmat sit-ups

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

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

50kg Front Squats
Normal Sit Ups

17 mins 30.

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

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.

m/37/5'11"/185

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
Scaled:
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.

M/29/165

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

135lb Squats
Something resembling a GHD situp.
18:43

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.

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.

22:35

M/33/6'0/195

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

13:26

On the ramp at Salem airport, Oregon.

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

reps as rx'd

14:28

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

FS 125#/GHDsu
21:31

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

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
21-18-15-12-9-6-3
185lbs front squat
GHD sit-ups
43:33

m/145/5'6"/145

135# front squat
regular sit-ups
21/18/15/12/9/6/3
16:16

Dang forgot my time
25:46 could have done better if not changing weights.
m/37/5'11"/185

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
Scaled:
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.

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

Scaled to "Pack"
21,15,9,3
135# Front Squats
Sit-ups w/ Abmat

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

26:34
Need to buy a squat rack, had to clean/power clean too many times

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.

As rx'd

Almost died.

52:06

Jeez

m/29/5'8/160

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.

34/M/205

17:58 as rx'd

34/M/205

17:58 as rx'd

manatee/23/5'7/235lbs

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

25/m/5'8"/148

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

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

Brand X Scaled - 135#

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

24:53

M/35/6/218
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.

m/37/5'10"/225
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!

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.

m/32/220#/6'4"

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

23:09

Probably should have used 155#

43/170

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.

19:03

M/35/5'7"/165

135#

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

19:24

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

Bleh my watch konked out on my half way through.

21-15-9-3
75# front squat
regular situps.

I think it was roughly 8 or 9 minutes.

My abs felt it though.

24m00s - Subbed GHD with Abmat Sit-up

Wow jelly legs walking to the car.

RX ed 15:20

21-18-15-12-9-6-3
115lb front squat
decline situps
19:12

23:22

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

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

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)

34:33

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

20:55

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

32:43

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

19:04

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!!

Pack Scaling:

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

17:?? (no second hand)

F/24/150

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

24:00

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

Pack Scaling:

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

17:?? no second hand :(

24:24 (scaled to 135lb.)

M/63/195
21-18-15-12-9-6-3 rep rounds of:
135 pound Front squat
GHD Sit-up

16:46

18:01

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)

20/m/157/5'8

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

15-16 minutes

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

58/M/200
21-18-15-12-9-6-3
185 lbs. Deadlift
Abmats - 17:29

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

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.

39/m/190

21-18-15-12-9-6-3
155lb front sqats
75 degree incline situps
25:25

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
9 KTE

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

40 min

100#-75#
GHD sit-ups
42:58

as rx'd 25:00 on the dot!

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

m/34/200#/60"

Scaled to 105#

18:55

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

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.

46:49

Thanks Coach!

9.55

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

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

29:42

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...

16;44

Scaled...

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

12:37

17:16

135# front squat
unanchored situps

24:45
135# Front Squat
Swiss ball GHD situps

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

57 y.o. 154lb 5'10

Used 95# weight for front squats
ran 1/4 mile between each round
33:53

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

36:34

This hurt.

27m/6'6"/225

rx'd 17:20

tough after badger yesterday

m/48/179

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.

scaled to 135# FS
16:26

35 minutes

95 lbs squats
floor sit ups

29/m/184

FS, 5 x 5 @ 185

Then, for time:

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

KB swings, 2 pood
GHD sit-ups

9:04

22:10 Sub 135 lbs

m/40/5'4"/142

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)

17:36

23/m/145/5'7

15:30

-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

M/40/173

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.

24:19

27:07 as rx'ed

28 mins

155# front squats

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.

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

25:00ish
135# front squats: 9-7-7-6-5-5-3
Incline situps: 21-18-15-12-9-6-3

FS: 21 @ 185lb, rest @ 175lb
Sub decline sit-ups for GHD
Shared rack and situps w/ Doug
39:41

FS: 21 @ 185lb, rest @ 175lb
Sub decline sit-ups for GHD
Shared rack and situps w/ Doug
39:41

As rx'd

Only made it through the 21-18 rounds

18:15

Due to feeling very ill

FS: 135lbs
GHD: as rx'd

22:05

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...

85# Front Squats, ~24 minutes of torture.

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.

37:02

Subbed 150# front squats.

Great to see Manitoba on the mainsite again. Last time was the Shilo cert picture. Great stuff!!

I was dreading this WOD all day. It didn't disappoint.

scaled FS to 135#
subbed KTE for GHDSU

40:48

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.

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

m/32/185/65"

Eric

scaled to 135lbs and reg sit ups

27.09

greg

scaled to 155lbs and reg sit ups

43.00

1.5k run + GAWU

front squats @ 60kg

time: 17'02

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

FRAT

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! :(

First day back - welcome back...Whew.
Kaala- FS: 185, unasstd sups 38:32
Isaia- FS: 95, GHD 26:30

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.

as rx'd 19:13
the front squats sucked. I do GHD for my warm up everyday so I think that helped.

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.

Scaled to 110#
16:05
These were my first front squats. Brutal!!
Started CF 6/04/09

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

m/29/62kg/166cm

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

35# puppies
8:20
M/13/5'4"/106

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!

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

8:40

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...

m 37 175
15:20
153# FS and situps sub'd for teh ghdsu

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.

33'44

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.

regular sit ups instead of ghd

20mins

M/28yo/185#

As rx'd 14:47

Legs are smoked!

Nice to have a heavyish squat metcon though!

28/m/78kg

12:46

My WOD: "Elizabeth"

21-15-9 105lb clean
63-45-18 dips (sub for rings)

18:20 M/40/5'8"/155

EXHAUSTED !!

M/24/192/5'9"

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

DO WORK!!!

f/25/5'9/135ish

scaled to 95# FS and straight leg sit ups

19:20

34:20
regular sit ups

82.5kg Front squat
GHD-ish sit ups with swiss ball

28:40
That really hurt... headspins!

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.

F/33/62kg

m/31/160

scaled to 135# FSq and russian sit-ups
cleaned FSq for (& within) each set.

21:09

sub 45kg and situps = 11min

WOD
17.40
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.

17:18

10:56
95-lbs.; sub: sit-up

as rx'd
21:52

38min
95lb early sets, 115lb middle sets, 135 late sets

Cut weight to 135

Did all sets as rx'd

Time of 14:34

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.

as rx'd
17:22

26:30 w/out rack

26:30 w/out rack

37/M/214/6'3"

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.

Scaled 135#. 20:51.

M/31/190

16.21

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.

34yom / 209lbs

Puppy, 21-15-9-3 rep rounds of:
45-55 pound Front squat
Sit-up

7:49

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.

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

24:54

21-18-15-12-9-6-3 rep rounds of:
135 pound Front squat from rack
Sit-up (unanchored)

m/32/5'9"/169

did regular sit-ups because there is no GHD sit-up machine at gym.

37:41, that hurt a hell of a lot!!!!

yeah, that hurt,

23:40
Squats with 155lbs

Are you kidding?

29:03

Brutal!

28:45 At globo. holy mother of god

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...

31/m/5'10"/210

Did situps with feet anchored on decline bench...no GHD at the gym.

Front squats as rx'd

27:54

As rx'd, 12:31
GHD on swiss ball
3 x overhead squat (45lb) warm up
Garage, AM

Scaled to 135 lbs. Had to break most sets of FS's 1 time.
Decline sit ups, no GHD.
14:30
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...

2k Row
CFWU (10 assist)

95# Front Squat (21 and 15 broken into three, 9 into two)
GHD Situps on Swiss Ball

13:59

(Had trouble keeping back on my heels in the FS, especially toward the end of each set).

Can't do front squats yet!

65lb backsquat, then took it up to 100lbs toward the end for a challenge

21:30

m/29/6'1/193

as rx'd

17:30

24/M/185

25 min
1st 7 FS @ 185 then dropped to 155 for the remainder.

Hey, I tried.

Kos

12-9-6-3 135# 10:22
95#

m/34/160

scaled 95#, sit ups

14:04

17:15 - scaled to 135lb

30/m/5'11"/200

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.

Sorry, sub'd sit-ups for GHD.

21-18-15-12-9-6-3
135lb Front squat
GHD Sit-up

28:53

17:22

scaled to 135 lb.
subbed decline sit-ups

08/07/09
M/33/80kg
Sit-ups on decline bench (no GHD apparatus)
Otherwise as rxd
15:40
Harder than I expected (isn't it always?)

as Rx'd .. 84 FS at 185 (110% BW) good gawd!!!

25:03

135# FS
Decline Bench Sit Ups @ highest setting

18:11
18 FS was only broken set
So glad I went w/ 135
My body is still sore from last few workouts

Straight-leg situps with reach to sky

Else Rx'd

16:45

31m/175

21:40 as rx'd

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.

44:21

Pack:
21-15-9-3 rep rounds of:
135 pound Front squat
GHD Sit-up (only went to horizontal as hadn’t done GHD before)

14:14

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 !!

Started out with 185
then went to 155
ended up with 135
still way out of shape

20:21

scaled FS to 155#.

27:54.

As rx'd

32:36

135 lbs scaled
27 mins

Scaled down to 135lbs. to work on form.
13:55

Scaled down to 135#

20 minutes.

m/30/215

21:54

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

24/150

WOD as Rx'd

23.06

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

m/27/205

13:38

CFWUx3 (light on squats and situps)
45:30
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

Scaled FS to 135#.

Completed all round..

23:17

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.

Aloha,

Jordan

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

25:21

m/30/167

Wod scaled just a bit. Only could do 8 reps at 185 then did the rest with 165.

22:37

All those Rx'ers... Wow! Front Squat is a HUGE Goat.
So scaled to 95#= 18:12 (156/169)
2:26/3:40/4:14**/3:03/2:12/1:20/1:16
** Serious pain

had to start low at 135 and slowly worked up until getting to 185 the last few sets.

took about 30 - 32 minutes.

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

23/m/5'8"/150

subbed 135 lbs

20:17

As Rx'd

This work out left me more sore than any I can remember in recent CrossFit history.

24:16

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.

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.

9:50

21-18-15-12-9-6-3 of back squats @ 185 & GHD situps

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

17:34

icing my wrists now...

m/44/175

subed 135lbs for FS

ab mat sit ups
15:03

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
21:34

Mens Rx 15.30

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

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.

21, 18, 15, 12, 9.
135lbs front squats
floor sit-ups
33 min
Back at it after a long time off.
I feel great.
M/40/6'/180ish

m/18/5'10/193

as rx'd 34:01

unbroken sets of 5.

couldnt get up the stairs to my apt.

as rx'd 28:50
had to clean the weight for sets of 21 abd 18 did about 8-9 cleans.

M/37/190

scaled to 135lb.
Rest as Rx

36:29

23:16

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!

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,

12:20

Feels like I punched Rhabdo in the face

Go Navy!

Terrible. Knew that my legs were weak but I need to really work on my leg strength and stability. Worked on form.

21-95#
18-95#
15-95#
12-115#
9-135#
6-135#
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?

subbed GHD situps for regular situps
23:49

M/48/5'9"/176

Scaled to 135#. GHD using swiss ball.

20:42

Wow, what a way to stretch the palms and fingers!

M/29/6'4"/200

Scaled to 155#

25:13

I can't walk.

30 yom, 185 lbs

13:39

135 lb front squat

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.

later,
b
m/32/5'8-1/2"/169

Subbed 155# for squats but used 185 until 9th rep, unanchored military sit-ups. 19'30"

155 lb front squats.
Did situps at 3:1 ratio.
39 min.

sub'd 185 for 165
30:10

m/30/5'11"/180

As rx'd w/ situps on a physioball with feet anchored under the bar

29:09

32/m/#230
rx'd 25:02

25:38 w/135lbs for FS

scaled to 135 lbs front squat
subbed situps for GHD

11:59

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

M/31/190lbs

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.

(done 7/8 after shoulder WOD yesterday)
35:40...137/158
Scaled FS to 135#. Did anchored supine sit-ups w arms overhead and head in front of shoulders.

18:05 most FS around 7 at a time

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

135# FS: 20:57

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!!!!

Subbed Back squats for Front squats to speed workout up

Only broken set was 18

9:30

m/40/200

21-15-9-3 @ 185

16 mins

20# dumbbells
situps on pilate ball

14 min

17:50 @ 155lbs.

All else as Rx'd

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.

As Rx'd:
13:26
M/6'10/310lbs.
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?????

18:00

37:17

09.07.07

31:20
m/55/79/176

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.

22:58
GHD of the Lat machine

Legs still hurt

M/191/39

As Rx'd 27:35

broke sets into 7x3, 6x3, 5x3, 4x3, 5&4, 6, 3

ghd situps unbroken.

7

m/6'3''/230/26

as rx'd
32.25 took longer than i thought heavier than i thought.

m/ 26/ 200/ 74"

Did this after work last night. Used the rx'd weight, but subbed regular situps (don't have a GHD)

24:30

Stairs suck today :(

35/M/165#/6'0"

CFWUx3 (-GHD's)

WOD: As Rx'd 21-18-15-12-9-6-3
185# FS
GHD

(28:06)

Ok, ok, I believe - core strength is critical in the squat, uncle, UNCLE!!!!

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.

male/190/27
Legs are shot! 18.35 as rxd

tried doing 150lbs. but gave up after three reps, knocked down to 115lbs.
20:00~ (watch did some funky thing)

sub'd front dumbell squats and leg lifts
50lbs, 40lbs, 30lbs, 30lbs, 30lbs, 30lbs, 30lbs

Brand-x scaling

FS - 135#
Regular sit-ups (no GHD machine at gym)

21-15-9-3

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...

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.

34/165/68"

14:58

M/44/5'9"/165

subbed135 for fs

26 min

m/25/6'3''/225

As rx'ed

20:34

tough.

as rxd 16:44

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.

My PR

M/26/6'1/175

WOD: subbed Decline situps for GHDs

Approx. 15 minutes

051111

26:26

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.

090707

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

17:52

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.

F/34/115/5'
FS using 75lbs
GHD on machine
Time 13:56

25:06

as rx'd

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)
20:14
pretty tough.

M/39/5'6"/187

Good God...

Did the full workout - full weight.
GHDs - nice extension... back of head to ground - good stretch.

33:25

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.

second week Crossfitting and loving it

29:08

m/21/5'10/150

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

29:56

3:49
18-12-6
185lbs deadlift
exercise ball situps

9:56
subbed 40lbs

155

declined sit ups

22:59

As rx'd 34:35

Ok that hurt my back on the squats - - maybe our for a while and its killing my golf game !

Did this one on Wednesday evening
As rx'd
25:24

M/35/6'/204#

23 minutes with 135# FS and declined sit ups

133# FS
Decline situps
19:47

135 lb- sit up on incline
21.18.15.12.9.6.3
19.40
could have made incline more

did sit-ups on small Swiss ball

25:44

135#
Serious heavy for me
33.43

38/m/5'11/163 (7/10/09)

21-18-15-12-9-6-3 of:
103# Front squat
GHD Sit-up
23:33

M/32/5'4"/142lbs
Did 135lbs for front squats
Subbed physioball with feet anchored for GHD situps.
16:15

as described did 21-18-15-12 of each ran out of time to finish but 36:18... 185lb kills

70kg squat
incline bench situps (no GHD at the hotel gym)
28min

nice workout! next time as Rx'd

as rx'd

39:55

did it last night....it was hard to walk today
thanks coach for messing me up!

Scaled to 100 pounds for the squats:

11:35

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!

M/23/162

(scaled to F/S to 155; subbed swiss ball with feet hooked on a stair set)

14:22

Thanks coaches....a real burner. Walking will be fun tomorrow.

27:15 w/ 155lbs

Subbed 132lb for the FSs, inclined situps for GHDs. Did a 5K run after so my legs are toasted.

30:40

15:24

80# FS

As rx'd:

20:32

scaled
135# + GHD sit-up
21 - 15 - 9 - 3
12:11
chickened out - should've done all 84 reps

07/10

27:18 Used 135

125 LB Front Squat
GHD Sit-Ups
21-18-15
26:30

Puppy:

21-15-9-3 rep rounds of:

45 pound Front squats
Sit-ups

Scaled to 155 lbs, 30:03. Also no ghd machine so steep decline situps.

25/m/5'11"/213

Done on 7/11/09 after week+ of vacation and piss poor diet. 31:06 as rx'd...squats way heavier than I anticipated.

F/45y/62"/134# JULIA
21-15-9-3 reps of
45# Front Squat (64% of 70# 1RM)
Sit Ups (no GHD)
10:40

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)
25:24

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

29/m/65"/156lbs.

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

135# Front Squat
Declined Sit-ups

18:30

sub'd mat situps after first 2 rounds

27:25

~~~~San Diego~~~~

man that was crazy, did 3 reps with 185 and said no way...

subbed FS with 135#

20:00 flat

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

21:23

Porch scaling (135# Front squat)
22:52

I have some room to go faster or heavier here, but as rx'd it out of the question at the moment.

15-10-5
135lb Power Clean
Dips
7:01

21-15-9
95 lb Front Squat
GHD Sit-ups
10:00

Scaled Front Squats to 155#

26:18

Friday:

Scaled this big-time:
FS: 95lb
GHD
21-18-15-12-9-6-3
19:52

M/25/194/6'1"
Scaled to 135 on FS
13:40

subbed 18" box jumps for front squats due to knee soreness.

Time: 9:14.

135lb front squats
unanchored sit-ups
26:55

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

12:52

Scaled down as I wanted to work on the depth of the squats.

Sore wrists / fingers!

21-18-15-12-9-6-3 rounds of
60k front squat
open legged situps

23:43mins

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

21-18-15-12-9-6-3
135# FS
Knees to elbows

26:50

40:00
110 knees to elbows

CrossFit warmup followed by the WOD as Rx'd

12:38

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.

23.m.137.65"

as rx'd
59:40(PR)

M/33/71"/175

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

11:15

Forgot to mention in the above comment that I didnt have a rack so I had to get the bar up from the floor

WU
1st WOD after being sick for several weeks.
Scaled to 21-15-9 at full 185#
26:31
M/48/190#/72"

m/35/5'9/174

CFWU - 3. Reg. Superman. Burgener.
27:59
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.

M/47/165lbs
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
18-6x3
15-5x3
12-4x3
9-3x3
6 2x3
3 1,1,1

30-m-170
Scaled this to keep intesity up and the length shorter then 20 min

21- 135 #
18-135
15- 155
12- 165
9- 175
6 -185
3- 185

Then chest work, dips pushups and adductor work

EJ
M/36/170
24:15 AS RXED
EJ

m/21/5'10/150

as rx'd in 28:59

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

CFWUx3

dammit lost track of time, it was fairly close to 20mins though

as Rx'd but FSquats scaled to 60kg

Scaled to 135 w/ reg situps.
17:34

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.

22:21 as rx'd

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
18:46

I want to hit this again in a few weeks

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.

Loved this one. Scaled to 130#. Improvised it with a bicep curl bar, roman chair and Swiss ball. Hooah Army gyms!

22:45

Brand-X scaled.
21-15-9-3
45 pound Front squat
Incline Sit-ups

5 minutes
...then I worked on pull ups and flexibility for awhile.

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
9
6
3

16:55

birch

135# sub

26:26

Sub'd 135# & butterfly Ab Mat situps
25:06

Tried as rx'd...didn't finish.

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.

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.
17:00
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

Jeff @ home
21:43

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

Had to scale the front squats to 135lb. Man those kill my thumbs and wrists!

13:46

43 yom 204 lbs.

Sucked!

135 lb. front squats
Did glute ham sit ups using end of bench and dumbells to anchor feet.

35:41

Scaled to 135
15:45

27:55
12/9
6/6/6
5/5/5
4/4/4
5/4
6
3

15:04
55 lbs. and regular sit-ups

78lbs front squat
ab mat

21:15

A.M.R.A.P. in 20 minutes:

10 thrusters (65lbs./95lbs.)

20 box jumps (20″/24″)

250 meter row

4 rds

M/31/201/5'10
21-18-15-12-9-6-3 time - 16:31
95lbs front squat
GHD sit-up

M/31/201/5'10
21-18-15-12-9-6-3 time - 16:31
95lbs front squat
GHD sit-up

29/m/190

used abmat for SU: 26:12

not bad after two week break

20min

CFWU x3
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!

20/m/171

23:15

Legs are DEAD!

31/m/160/5'6"
30:50
As RX'D

as rx'd

TIME - 21:59(PR)

Found these notes and not really clear; I think I must have used 115 and done regular abmat situps

21-15-9-3

25:50

44/m/166

17:04

late night WO

completed @ 135#

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.

Rest day on main site today... did this one again today:

As Rx'd:

14:47 PR

21/21
6-6-6/18
9-6/15
9-3/12
6-3/9
6/6
3/3

(16:20 last time)

30:00
135 lbs front squat