August 21, 2009

Friday 090821

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Compare to 090603.

Games09RobOrlandoSevan-th.jpg

Enlarge image

Robb Orlando, 100 Body Weight Squats - video [wmv] [mov]


The Squat and the Hamstring by Mark Rippetoe, CrossFit Journal Preview - video [wmv] [mov]

Posted by lauren at August 21, 2009 9:49 AM
Comments

Looks good. I'll do pushups with twice the amount instead of pullups; army measures pushups.

Comment #1 - Posted by: Kal at August 20, 2009 5:24 PM

: (

Comment #2 - Posted by: Shawn at August 20, 2009 5:29 PM

don't matter, the pull ups are still good for you. you can always work on pushups afterwards ;)

Comment #3 - Posted by: BSharp 23m/5'8"/185 at August 20, 2009 5:31 PM

sweet early post

looking forward to this one

Comment #4 - Posted by: Noobston at August 20, 2009 5:35 PM

Rob,

You're an animal! My legs hurt just watching you.

Next time around I'm taking you down on Linda!

Comment #5 - Posted by: Tino at August 20, 2009 5:35 PM

Karen 6:44

Comment #6 - Posted by: John-In-Jersey at August 20, 2009 5:36 PM

the video: Sick!!!!!!!!!! Way to push it.

Comment #7 - Posted by: Mike Alley at August 20, 2009 5:42 PM

Awesome job Rob. What an amazing accomplishment - both physical and mental. Very inspiring.

Comment #8 - Posted by: Gillian Mounsey at August 20, 2009 5:45 PM

ALRIGHT!!!finally somtehing to make us puke!After todays WOD im gonna call the medics for tommorrow, but still as always looking forward to it. Gonna hit it early tommorrow so i can beat the florida sun.

Comment #9 - Posted by: J-Bird at August 20, 2009 5:54 PM

So...what's the over/under for when we see that little gem pop up as the main site WOD? Outstanding Rob!

Comment #10 - Posted by: Matt at August 20, 2009 6:00 PM

100 body weight squats is
r
i
d
i
c
u
l
o
u
s

you are a beast

Comment #11 - Posted by: nick in sydney m/37/6ft/183 at August 20, 2009 6:10 PM

100 bwbs is absolutely insane. That is a mental and physical challenge for sure. Nice work Rob.

Comment #12 - Posted by: Shane S at August 20, 2009 6:13 PM

Fitmom, saw your PR for yesterday your an animal i dream of that kinda time!

Comment #13 - Posted by: J-Bird at August 20, 2009 6:15 PM

I have a question...Does anyone elses wife (or husband for that matter)tell you your on this site entirely to much? I'm probabaly on here at least 5 times a day. I love reading all the comments about the PRs and comparing my times to the rest (which mine still kinda suck btw) but its such an inspiration to read them...Then you have videos like Rob's. WOW I now have a new goal.

Comment #14 - Posted by: J-Bird at August 20, 2009 6:20 PM

Robb, that was absolutely sick. Nice work, man.

Also, I love this WOD, can't wait to hit it tomorrow. Almost to the point where I can Rx the pullups. Y'all could have waited two weeks? Dangit.

Comment #15 - Posted by: Joe C. at August 20, 2009 6:25 PM

Also, looks like a typo in the compare-to date (not the link): it was 090613.

Comment #16 - Posted by: Joe C. at August 20, 2009 6:28 PM

great video brother

Comment #17 - Posted by: Blanco 31/M/72/198 at August 20, 2009 6:32 PM

Amazing video!!!

I did my body weight of 245 and could only do 34.

I didn't really pause though.

You my friend are amazing.

Comment #18 - Posted by: Mephoria at August 20, 2009 6:32 PM

Cool! I have now been crossfitting long enough to recognize a workout. I can do it and compare.

Comment #19 - Posted by: JuliePlatt at August 20, 2009 6:37 PM

Rob,

amazing job brotha...haha i remember you talking about trying the 100 consecutive but didn't know you actually did it...Your a sick bastard...enjoy not being able to walk for the next few days..keep up the hard work.

Comment #20 - Posted by: Masso at August 20, 2009 6:39 PM

Rob
that was hard core man

Comment #21 - Posted by: jay at August 20, 2009 6:45 PM

Love this one!

Great Work on the Vid! inspiring!

Comment #22 - Posted by: Chuck O at August 20, 2009 6:47 PM

2nd time going at this one. Looking forward to knocking it out tomorrow.

Comment #23 - Posted by: Ronin at August 20, 2009 6:49 PM

rob is fiiiiiiiiiiiiiiiiiiiiiiine. oh yeah, and strong too.

Comment #24 - Posted by: melmel at August 20, 2009 6:52 PM

shouldnt have done pull ups today, o well it is what it is

Comment #25 - Posted by: Matt at August 20, 2009 6:52 PM

That was sbsolutely nuts, Rob! That a boy!

Comment #26 - Posted by: Mitchell C at August 20, 2009 6:55 PM

J-bird just get the other half to drink the Kool-Aid too!

BTW what is the sub for pullups? No access to bar :(

Comment #27 - Posted by: Arsenio & Lindsey at August 20, 2009 6:57 PM

Question:

This is my first time to do this workout. If I can't do 21 or 18 pull ups straight, should I start at 15 and go down from there or do the first two in sets? I'm not certain how to scale this one. Thanks in advance.

Comment #28 - Posted by: RobQ at August 20, 2009 6:58 PM

Rob = BEAST

Comment #29 - Posted by: Matt Lindsey at August 20, 2009 7:02 PM

Rob...wow! Great job. My hip flexors are crazy tired already from today's WOD. Getting over a 6 day fight with strep throat and first time back in gym was yesterday. Gonna hurt tomorrow btwn the soreness in my flexors and the lunges. Get some!

Comment #30 - Posted by: Phelps 39/6'3"/195 at August 20, 2009 7:02 PM

RobQ: Just break up the 21, 18, etc. Do as many as you can, but hit the mark. Record your time and the next time this WOD comes along, compare your times. Have fun! ha. It's gonna be a bear.

Comment #31 - Posted by: Phelps 39/6'3"/195 at August 20, 2009 7:03 PM

after tomorrow's wod I just might see my zone bars again. ;)

Comment #32 - Posted by: MarkM at August 20, 2009 7:07 PM

Are you supposed to do the lunges with bar overhead or just simple lunges?

Comment #33 - Posted by: adam/36/143#/5'10" at August 20, 2009 7:07 PM

Rob, BadAss bro, Great focus

Comment #34 - Posted by: ESchrock at August 20, 2009 7:08 PM

This will be my second time with this WOD. Last time only the first and last sets of pull-ups were unbroken. Can't wait to set a new pr tomorrow morning.

Comment #35 - Posted by: Lunchbox at August 20, 2009 7:38 PM

RobQ (#28) - do as many as you can, drop and count to three, hop back on and knock out more reps... just keep going until you hit 21 (or 18, or 15, etc) -- the idea is to do the required # of reps. There are some WODs that ask you to stay on the bar (i.e. the 3 weighted pullups, 5 strict, and 7 kipping WOD), but it will be explicit when that is the intent.

Adam (#33) - simple lunges (unweighted), as many as it takes to cover 100ft per round.

Keep in mind that it's o.k. to deviate if you feel that you need to tweak or scale some of the exercises, just if you're going to post results here post your specifications/modifications as well.

Comment #36 - Posted by: Nick T (29m/73/190#) at August 20, 2009 7:41 PM

J-Bird, my wife tells me I am addicted too. I love the posts and the workouts are insane.

Comment #37 - Posted by: Mike M 29/M/5'11/175 at August 20, 2009 7:42 PM

Crazy video! I wonder how he did feel the next day? Or for that matter the second day? I'd like to hear how it felt to get out of bed the next couple mornings. ugggghhhhh I can only imagine

Comment #38 - Posted by: Kameron M/23/168 at August 20, 2009 7:46 PM

Thanks for the help Phelps (#31) and Nick T (#36). I'll do that.

Comment #39 - Posted by: RobQ at August 20, 2009 8:00 PM

Rob your are an inspiration.

Also: I don't have a spouse, but my blow-up doll tells me I spend too much time on the main site. No joke. She can be downright mean about it.

Comment #40 - Posted by: Chris J at August 20, 2009 8:04 PM

Rob, incredible! Big time inspiration!

Comment #41 - Posted by: Karl - 6'7" - 240 - 30 y/o at August 20, 2009 8:17 PM

Hey, what kind of sit-ups are we supposed to do? The Air force sit-up (actually a crunch) or a strict, all-the-way sit-up with calves pulled in to the butt?

Comment #42 - Posted by: Jeff at August 20, 2009 8:21 PM

Robb, that was amazing, thanks for sharing with us!

Comment #43 - Posted by: davej at August 20, 2009 8:25 PM

Holy S..

Normally, I watch these videos and find them awe inspiring and a source of goals that I think that I can eventually accomplish (100 pull-ups, 30 consecutive muscle-ups, etc.) This one, however was at such another level that it almost made me feel bad about myself as achieving this goal is, to me, basically the equivalent of me achieving flight by flapping my arms.

Awesome, awesome work.

Comment #44 - Posted by: mc at August 20, 2009 8:34 PM

#42 davej

I've seen a situp on some of .com videos/pictures where you splay your knees out to the sides like you're sitting in a butterfly stretch and then either reach your arms forward, hands on chest, or hands behind head. This serves to deactivate the hip flexors from the movement. Combine this with a rolled up towel or Abmat.

From the FAQ:
Whatever you like; recommend picking one style and sticking with it so you can compare performance over time. Lots of folks like the ab-mat. Some of us do "military" situps, which come in a couple of flavors. Hard-core: Hands behind head, feet anchored, knees at 90�. All the way back until base of shoulder-blades hit the floor; up to near vertical. Or "Air Force" version: arms crossed in front, hands on shoulders or arms; feet and legs as above. Down position same as above; up to where elbows touch knees or thighs. Hands must stay on shoulders or arms. "Janda" situps are tough; you place a bar, board, partner's hands, or whatever behind your calves. Keep your feet flat on the floor; dig in with your heels and pull back hard with your calves against the bar. This should de-activate your hip flexors, thereby making your abs work harder.

Comment #45 - Posted by: Ben Moskowitz at August 20, 2009 8:51 PM

Robb, that was absolute madness.....I'm forever motivated

Comment #46 - Posted by: Manny the Marine at August 20, 2009 9:07 PM

Rob, that was absolute madness.....I'm forever motivated

Comment #47 - Posted by: Manny the Marine at August 20, 2009 9:08 PM

robb youre an animal, new hero, does anyone know a substitution for each foot of the lunges? i checked the faqs and they werent there but i definantly dont have the space to measure out 100 ft and lunge my way down the street safely where i live, any suggestion would be much appreciated

Comment #48 - Posted by: Andrew Ingell at August 20, 2009 9:21 PM

2nd WOD ever

Completed entire thing, but subbed in reduced load pull ups for all but the last 6

Time: 25:19
AVG HR: 157 bpm
MAX HR Reached: 181 bpm

Doing this on the gravel rocks on the FOB's in Iraq is definitely no fun!

Comment #49 - Posted by: ArmorJoe83 at August 20, 2009 9:28 PM

Hi FRAT!
I'm Rookie's Cousin and I'm getting back into the game after a few Months off.

As Rx'd
21:15

Comment #50 - Posted by: Lloydy - Crossft Gold Coast at August 20, 2009 9:31 PM

My legs are still rubbery from the 200 wall ball squats today!

Comment #51 - Posted by: Linwood Wright at August 20, 2009 9:38 PM

Type 1 diabetic, 3rd day of strict paleo.

Twice my blood sugar dipped too low (slight hypos, 59 and 57) because my basal rate is too high now -- I'm using less insulin overnight and during fasting periods. I am re-programming my pump to deliver less basal insulin. Pre-paleo, pre-crossfit, my basal rate was 1.1 with 1.3-1.5 to deal with wake-up. With crossfit my basal rate was down to 0.8. Now I'm lowering it to 0.7 from 24:00 - 07:00 a.m.

Blood sugars today:
59, 106, 57, 80, 87, 77, 77

Those last two, 77 and 77, were pre- and post-workout, which is a consistency I've never seen before, may just be a strange coincidence.

My total insulin for today is at __22.75__. As I said before, my previous average was 54 units/day, down from pre-crossfit of 80 units/day.

WORKOUT - I did heavy deadlifts yesterday, I have a rotator cuff injury so I haven't done arm stuff (PU, dips, handstands/HSPU, snatches, presses, jerks) since late May. So I had to sub out the pullups, and I did deadlifts.

So,
100 ft. walking lunges, 21 deadlifts @185 lbs, 21 situps, repeated, 18&18, 15&15, 12&12. TIME=10:07

Had to stop at 4th round (completed 21,18,15,12), lower back was wasted, all sets of deadlifts were broken but everything else felt like a slow, easy cruise. Straight to trigger points afterward, my back is totally fried, way stupid to have done deadlifts. Total 66 reps at 185 lbs.

Comment #52 - Posted by: Cash Reynolds at August 20, 2009 9:49 PM

Is it just me, or does Rob Orlando appear to be going deeper in the squat as he fatigues? I wonder why that is.

Comment #53 - Posted by: Ryan Brown at August 20, 2009 9:50 PM

Could anyone tell me the parameters for power output of Karen? I want to use http://www.performancemenu.com/resources/powerOutput.php to calculate it.

I was first thinking of using my correct height and a 40-45# thruster (like the substitue), then I thought 20# mb with height set at 10ft. What is most appropriate for wall ball output?

Comment #54 - Posted by: Mike D. m/27/154/5'8" at August 20, 2009 10:10 PM

Holy lord.......I have to totally give this a shot. I only wheigh 117 but I'm sure I won't go for a run afterwards..... Wish me luck

Comment #55 - Posted by: ALCR at August 20, 2009 10:13 PM

Great video's as always. 100 Squats w/ bw. This will be interesting. Good job Rob Orlando!

Rippetoe great info as always!

Comment #56 - Posted by: Rob P. Crossfit Ansbach at August 20, 2009 11:22 PM

After yesterday this one hurt bad:
WOD + a set of push ups in each round starting with 21 and ending at 6
20:25 w/pulls, sits, and push ups

Comment #57 - Posted by: Tom at August 21, 2009 12:03 AM

I'm a newcomer to crossfit. Are these lunges done with weight or without?

Comment #58 - Posted by: Blake at August 21, 2009 1:30 AM

What makes Rob's effort more amazing is that the very next day Gillian Mounsey and I were at his box and we pushed 'The Prowler' around outside in 90 degree weather for a warmup then attacked a killer WOD:
800 run
5 MU
7 PP @ BW
x 10 rounds.
800 run
Rob was using 200 pounds on the push press with an oversized bar and just crushed the wod in 25 odd minutes.
No other human being on this planet would have contemplated doing that after doing 100BW squats the previous day.
Rob Orlando is not from here....

Comment #59 - Posted by: BK at August 21, 2009 2:10 AM

Rob...sick bro...your mental toughness is amazing

Today's WOD 12:05 as Rx'd, love this WOD.

Comment #60 - Posted by: War Eagle at August 21, 2009 2:28 AM

what can i replace the walking lunge with? not alot of room in my gym and it gets crowded quite often

Comment #61 - Posted by: PJ at August 21, 2009 2:30 AM

13:13 as rx'd
unbroken pullup sets

Comment #62 - Posted by: dc3 at August 21, 2009 2:58 AM

That was sick! And then to read that he was actually even able to work out the next day... FREAK!

Looking forward to hitting the previous two WOD's today!

Comment #63 - Posted by: tater salad (TN) at August 21, 2009 3:20 AM

m/41/5'6"/145

12:26

Comment #64 - Posted by: duane at August 21, 2009 3:33 AM

re: #52 Cash Reynolds

I love reading your posts on your progess. I find it very interesting. Keep them coming please.

Comment #65 - Posted by: shane 29/m/5'9"/170lbs at August 21, 2009 3:44 AM

m/26/207/70"

as r'xd
9:49

Comment #66 - Posted by: andrewdoc at August 21, 2009 3:53 AM

That was just SICK. Your mental toughness is unmatched. Great Job.

Comment #67 - Posted by: Spaceman at August 21, 2009 3:57 AM

M/44/165

GHD situps
as rx'ed. 16:10

Comment #68 - Posted by: Panger at August 21, 2009 4:19 AM

as rx'd (first time as rx'd on this one):

19:42

Comment #69 - Posted by: jeglit (m/37/6'4"/220) at August 21, 2009 4:26 AM

19:16...then we did 2min. sit ups (51) same as before and ran 1 mile (slow 11min). I feel great now :).

Comment #70 - Posted by: Suzee at August 21, 2009 4:33 AM

16:58

(pr 15:41, but worked through a hangover this time)

27M 6'5" 220#

Comment #71 - Posted by: jwardman at August 21, 2009 4:45 AM

26:53

deadhang pull ups

Comment #72 - Posted by: Irro at August 21, 2009 4:48 AM

11:05 as rx'd (PR)

Comment #73 - Posted by: Tyler Scott at August 21, 2009 4:54 AM

m/35/153

WOD as rx'd 7:25 everything unbroken...

Comment #74 - Posted by: Shane Cross at August 21, 2009 5:03 AM

M/28/6'1"/190lbs
30 lunges for 100'
regular sit-ups
everything else as rxd
24:20

F/27/125/5'7"
30 lunges
GHD situps
Band assisted pullups
24:18

Comment #75 - Posted by: O and F Q at August 21, 2009 5:05 AM

This just in; Rob Orlando is strong!

Comment #76 - Posted by: gaucoin at August 21, 2009 5:16 AM

As rx'd,

24:39

Comment #77 - Posted by: Lance W. at August 21, 2009 5:28 AM

28/6'8"/221

12:41

Comment #78 - Posted by: Stretch at August 21, 2009 5:33 AM

Forgot there was a set with 6-reps. ~20min.

First set of lunges with 20# db's overhead.

All the rest were just burning and hurt. So good.

Comment #79 - Posted by: Ryan at August 21, 2009 5:35 AM

13:13 Rx

Comment #80 - Posted by: GAC 26/M/6'4/185 at August 21, 2009 5:43 AM

I'm not a certified trainer or anything... but I did stay at a Holiday Inn last night.

My advice to those asking about not being able to do 21/18/etc: break it up. I couldn't do 21-nonstop this morning, but I did 12, took 10 seconds, reset my grip, knocked out 9 more. By the time I was down to 9, it was like 4, hop off, 2, hop off, 2, off, 1. Takes you a bit more time, but you hit your Rx and it just gives you a high time so you can beat it in a few months.

Comment #81 - Posted by: Ryan at August 21, 2009 5:48 AM

Lunges and sit ups unbroken as rx'd
Pullups broken but no jumping today, partial kip but not full as I was at the gym.
Did pullups in reverse(3, 6, 9, ect) as I still suck at pullups

17:36

Comment #82 - Posted by: Bells 36/6"1"/195 at August 21, 2009 5:50 AM

10:48
Go faster on lunges

Comment #83 - Posted by: Charbs 23/190/m at August 21, 2009 5:53 AM

m/41/190/5'11"

WU
row 500
few pullups & situps & squat

Lunge 100' (4 sets of 8 lunges in basement)
21/18/15/12/9/6 jumping pullup
21/18/15/12/9/6 roman chair situp

18:52

Last time, I was 2:30 slower, did fewer lunges (28 instead of 32 steps per set), and 30 fewer situps. So big improvement all around.


Comment #84 - Posted by: slowweak at August 21, 2009 6:00 AM

Did lunges with a 45 lb bar and subbed push-ups for sit-ups.

12:41

Comment #85 - Posted by: Wade at August 21, 2009 6:02 AM

CG E City Crew:
Santiago: 19:44
Pena: 14:48(banded pull ups)
Leary: 13:06
Keep It Up!

Comment #86 - Posted by: Dan Leary at August 21, 2009 6:02 AM

41m, 72/220
as RX'd-19:18
been off few days with travel, feeling the pull-ups and lunges already!

Comment #87 - Posted by: will h at August 21, 2009 6:05 AM

m/53yo/231#

no time...first time
100'
inverted pullups
chair knee/ups

Comment #88 - Posted by: do-b330 at August 21, 2009 6:05 AM

38/224/6'1"/m
Puppies 15,12,9,6
time-11:59

Comment #89 - Posted by: cleanmachine at August 21, 2009 6:11 AM

first WOD ever

m/47/6'3"/210

Bailed out after 4 sets

Had to jump about half the pull-ups

24:33

Great burn, great workout...I'm hooked

Comment #90 - Posted by: phil g at August 21, 2009 6:15 AM

I am 5'6 any idea what 100 ft of lunges would be in reps. ( It would be kind of weird if the gym owner saw me measuring his floor space

Comment #91 - Posted by: ry at August 21, 2009 6:31 AM

End of my second week eating Paleo

m/18/5'8"/138

12:31 as RX'ed

Paleo diet rules, feel better in every aspect of my life.

Comment #92 - Posted by: TylerS at August 21, 2009 6:32 AM

M/47/66"/135

CFWU

15:37


(SOON TO NOT BE) THE KALSU FOBBITT

Comment #93 - Posted by: jpatrick at August 21, 2009 6:35 AM

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

all pullups C2B
all situps on ab matt.

time 14:18

I really push, do drinks, longest break was from the lunge spot to the pullup rack, wipe my hands dry and go, about 5 steps.

pullups 21, 15/4, 11/4, 12,9,6.


Oh Leon, I was dizzy, I don't know about blue lipped, but dizzy.

Comment #94 - Posted by: NikNichols42yo 5'7'' 165lbs at August 21, 2009 6:35 AM

Oh this looks like fun and since I only have one client tonight I will be doing yesterday's workout as well.

Comment #95 - Posted by: Fallen M/22/155/5'11"/6% at August 21, 2009 6:37 AM

#91, ry; Naah, just go ahead and break out the tape measure. In good CrossFit style, you'll get thrown out faster....

:)

Comment #96 - Posted by: jpatrick at August 21, 2009 6:39 AM

F/28/5'3"/150:
17:48

Comment #97 - Posted by: Robin-K at August 21, 2009 6:42 AM

Time: 22:09:03 at a steady pace as RX'd
81 total pullups
81 total situps
600ft of lunges.

Comment #98 - Posted by: FrankyTyler at August 21, 2009 6:45 AM

Excellent work on the squats Robb! I will give that a try later this year when I'm not training for the Raw World Powerlifting Competition. Weighted back squats rule!

Today's WOD: 9:10. Measured out 25' in my living room for the lundges. Lunges were full hip extension and a knee touch every rep. Kipping pullups and anchored situps. No breaks on anything. How I achieved a sub 8 on this WOD in the past is beyond me unless I really messed up measuring the 100' or missed an entire round!

Comment #99 - Posted by: Kelly Moore F/46/5'/114# at August 21, 2009 6:45 AM

bw 165

10:31

Comment #100 - Posted by: paulw at August 21, 2009 6:46 AM

12:40

21/m/155/5'8

I was outside, used a tree branch for pullups, no assist for situps and did 30 lunges

Comment #101 - Posted by: Clack_Attack at August 21, 2009 6:46 AM

10:20

subbed jumping pull ups after failing on strict/kipping

Comment #102 - Posted by: DaveW TX 25/m/170/5'7" at August 21, 2009 6:48 AM

m/29/5'11/168

press 54kg*5

GHD situp otherwise rx
10:05

Comment #103 - Posted by: Ian Mosher CFATL (aka Skittles) at August 21, 2009 6:50 AM

#91 ry:

I am 5'9", and I typically take 34 steps per every 100 ft of lunges. So I would suggest a total of 36 reps for you, since you are slightly shorter. Hope this helps

Comment #104 - Posted by: zemina at August 21, 2009 7:06 AM

31/m/5'10"/210

16:36 as rx'd

Comment #105 - Posted by: D Craig at August 21, 2009 7:07 AM

going to smash on this one today. really mucked up my gyms med ball yesterday. along with the 150 ball marks that were left on the front of the building from wall ball shots. i will probably be kicked out sooner than later :( guess i need to start cleaning the garage out!

Comment #106 - Posted by: lone wolf at August 21, 2009 7:07 AM

M/40/5'11"/169

As RX'd. 18:07.

Still shaking after this one. : )

I have a FGB4 question. Do I have to be a member of a CrossFit affiliate to participate, or can I register with my local affiliate and participate as a "drop in?" The FGB site makes it sound like it's only for current affiliate members.

I'd like to do FGB4, but joining a CF gym full-time just isn't feasable for me right now.

Thanks.

Comment #107 - Posted by: Jonesey at August 21, 2009 7:09 AM

HAHA FML!!! i did a pT test this morning too.. o well no pain no gain right?? haha ill post my time later tonight... gonna be pretty exciting.

Comment #108 - Posted by: Abbas M at August 21, 2009 7:20 AM

14:50.2 rx'd

Comment #109 - Posted by: Rosser at August 21, 2009 7:23 AM

25/m/5'11"/205ish

12:09 rx'd

Comment #110 - Posted by: Nickosaurus at August 21, 2009 7:25 AM

m/32/5'9"/170

as rx'd 12:24 (PR by 43 Sec)

Comment #111 - Posted by: elliott at August 21, 2009 7:25 AM

As Rx'd 19:32

Comment #112 - Posted by: Jon E at August 21, 2009 7:29 AM

Hey all anyone here ever deal with a foot stress fracture?? Pretty sure I got one last night doing this wod with those damn five fingers.

If anyone has ever had one what were your symptoms/recovery time?? Thanks

Comment #113 - Posted by: wlaws at August 21, 2009 7:33 AM

Lock out dude.

Comment #114 - Posted by: David at August 21, 2009 7:35 AM

m/20/178cm(5'8'')/80kg(175pounds)

as rx'd 09.26 (PR by 3.01)

Comment #115 - Posted by: anders at August 21, 2009 7:35 AM

for Robb Orlando: I'd like to hear how your legs felt the next day. This is definitely a workout I might try on one of the Back Squat days, but I don't want to put myself out for a couple days afterwards.

Comment #116 - Posted by: mike mcgee m/35/5'10/180 at August 21, 2009 7:37 AM

John 39/m/208/73

Chalk is my new best friend. First time using it for pullups...hands still healing from last week.

W/U: with a 30# vest 2 x (400m run, 15 good mornings, 50 jumprope, 15 dips

Main: I think it was about 20 mins, but I forgot my watch. Walking lunge had to break at about 50 ft, pullups and situps were done in complete sets. Only rest was for water and to walk from p/u bars to lunge starting point.

Comment #117 - Posted by: John at August 21, 2009 7:39 AM

as Rx'd

11:00 (PR)
previous PR 11:43

Comment #118 - Posted by: Jonblaze at August 21, 2009 7:39 AM

1st time as P'RX

15:10

Comment #119 - Posted by: wilsontt at August 21, 2009 7:41 AM

Holy S*@#! That must feel like the Las Vegas cert did after 2 days of legs, legs, and more legs! Lovin CrossFit more and more every day. Love to inspire others and myself and be inspired by other athletes.

Comment #120 - Posted by: Jen at August 21, 2009 7:46 AM

34/F/5'10"/160

As Rx'd with GHD sit-ups
12:29 PR (by 1 1/2 min)

Comment #121 - Posted by: Laura DeMarco - CrossFit Rx at August 21, 2009 7:50 AM

M/35/184

23:34 as Rx'd, BUT did in barefeet in backyard and lost a few minutes when I stepped (lunged) on a bee... quick Cortaid spray and back too it... love it.

Comment #122 - Posted by: BillB at August 21, 2009 7:50 AM

Travel Wods

Ran slow 6k this morning along Chicago Waterfront.

Did in Hotel
100 Pushups
100 Situps
100 Squats

13:32
PU's slowed me down bad. First 50 were good.

Comment #123 - Posted by: tooljunky m/28/175/5'10" at August 21, 2009 7:58 AM

m/30/210
as Rxd
19 minutes even

Comment #124 - Posted by: mattvoelker at August 21, 2009 8:01 AM

M/41/5'11"/185

GHD sit-ups

22:04

Comment #125 - Posted by: nutfam at August 21, 2009 8:07 AM

20:31
Pullups killed me. Basically did as many as I could in a set then negatives until I reached the goal number.

Comment #126 - Posted by: Blitzbolter at August 21, 2009 8:08 AM

This was hard not for my endurance but for my arms. I couldnt do all the pullups in a row so i split them up. The at the set where you do 12 i could only do 5 and no more so i switched to doing pushups X2. So i did double the pullup amount in pushups. My time is bad but its only my second day and im liking how grueling the workouts are. Here are my splits.

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups --------------5:40
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups---------------13:12
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups---------------20:45
Walking lunge 100 ft.
12 Pull-ups(24 Pushups)
12 Sit-ups---------------26:16
Walking lunge 100 ft.
9 Pull-ups(18 Pushups)
9 Sit-ups----------------28:44
Walking Lunge 100 ft.
6 Pull-ups(12 Pushups)
6 Sit-ups----------------30:45

Comment #127 - Posted by: nick at August 21, 2009 8:10 AM

CFWU- minus pu's

23:18

Comment #128 - Posted by: ~VERVE~ at August 21, 2009 8:18 AM

wow... legs are killin me, and i actually was able to do this as rxd with the correct form on my pullups instead of "chinups" like ive been doing for the Marine Corps. didnt do the pullups straight through till the #9 set but still what an improvement (all hail Crossfit)

As RXD
26:41
(pullups still my weak point but getting better every day)

31/M/6'/180

Comment #129 - Posted by: J-Bird at August 21, 2009 8:25 AM

15:27

Comment #130 - Posted by: sbennett at August 21, 2009 8:26 AM

As rx'd, all pu's broken into two sets except the last one. Su's and lunges unbroken.

16:27 no where near a pr.
Next time don't break the pu's.

Comment #131 - Posted by: SueAnne/f/49/5'6"/134 at August 21, 2009 8:28 AM

last time 16:53
this time 16:47 lol

Comment #132 - Posted by: Rene' m/39/5'10"/185 at August 21, 2009 8:29 AM

Bench Press 5x5 95-135-145-155-160
Weighted Pullups 5x5 25-30-35-40-45
Alternate exercises each rep

Today's WOD, as rx'd with unanchored situps

11:17

Comment #133 - Posted by: Gene @ Foundry CrossFit, La Quinta, CA at August 21, 2009 8:33 AM

I'm a day behind, and after 3 weeks of crossfit, man I'm addicted. First I did 100 wall balls in 8:14 and the next 50 in 2:50. Couldn't do them straight. Next thing is, what type of shape do you need to be in to go to a level one cert. I'm in the Army and would like to get level 1 cert to instruct our unit. How long do people suggest doing this before trying one?
Thanks,
Craig

Comment #134 - Posted by: craig at August 21, 2009 8:36 AM

13:31 at work (1st time 16:40 on course)
1,2,5,6 set pu's unbroken,
Advantage this time,lunges started and finished next to pu bar and not decline su.

Comment #135 - Posted by: gs at August 21, 2009 8:40 AM

14:56.2 (took my time on the lunges, hard deck)

couldn't remember if there were seven sets (Down to 3 reps) or six, so did an extra for good measure... hah

Comment #136 - Posted by: Nick T (29m/73/190#) at August 21, 2009 8:41 AM

23/m/200lbs

15:10 as px'd, did 30 lunges each round

Comment #137 - Posted by: scott at August 21, 2009 8:43 AM

m/44/185

as rx'd
14:31

Comment #138 - Posted by: cosmo at August 21, 2009 8:46 AM

17:49 as Rx'd

M/42/5'11"/181

Comment #139 - Posted by: Eric P at August 21, 2009 8:48 AM

30 lunges, kip pull-ups, and incline bench sit-ups:

11:20(PR)

Previous PR was 14:47

Comment #140 - Posted by: Evan - M/23/6'0"/173 at August 21, 2009 8:50 AM

Sheesh,
That Orlando video was sooooo boring. He just stood there and moved up and down for 20 thousand pounds.

At least do it on fire next time. Please.

Kelly

Glassman: "Why do we want a big clean and jerk? So we can have a big high REP clean and Jerk."

ps. I have some I have work to do.

Comment #141 - Posted by: Kstar at August 21, 2009 8:52 AM

Comment #14 - Posted by: J-Bird

- Absolutley I'm on here off and on all day.

Comment #142 - Posted by: Anchor C-Fit at August 21, 2009 8:54 AM

m/25/180/70"
10:03 as Rx'd
coming after you DOX lol

Comment #143 - Posted by: Jnard at August 21, 2009 8:56 AM

30 yom, 185 lbs


10:24 as rx'd


8:54 is my pr

Comment #144 - Posted by: Jeff Weltmer at August 21, 2009 9:02 AM

as ex'ed 19:03 ripped hands up worse then ever, looks like running is on the docket for a while.

Comment #145 - Posted by: jshep 24/6'1/210 at August 21, 2009 9:08 AM

M/29/185/5'8"

19:13 Can you say sore legs? after yesterday

Comment #146 - Posted by: seth at August 21, 2009 9:13 AM

Did it in 15min, the pull ups were killer.

Comment #147 - Posted by: Marcus at August 21, 2009 9:21 AM

Today 9:36, erased my splits by mistake. Not sure how I lost 1:03 seconds since last time. Legs were sore today from Karen but, all sets were unbroken.
8:33 8:48 8:58
rd1 :36/:29/:29 :33/30/34 35/30/33
rd2 :38/:27/:29 :37/29/32 42/29/31
rd3 :40/:24/:26 :44/28/41 43/25/28
rd4 :44/:23/:23 :35/20/26 42/21/21
rd5 :42/:16/:16 :42/16/19 41/16/18
rd6 :39/:10/:11 :40/12/11 42/12/10


Comment #148 - Posted by: Jim D. 48 yom 165# at August 21, 2009 9:22 AM

m/39/190/77"

16:23

90 degrees and my knees did not simply kiss the ground. at times they seems to have made out with the ground as I could not stop them from dropping at the bottom.

Comment #149 - Posted by: Another Todd at August 21, 2009 9:26 AM

PR by 6 mintes. As Rx'd 13:45.

The last time this workout came up I had just started serious crossfitting. In two months I lowered my time by almost 1/3. GO CROSSFIT!!!!

Comment #150 - Posted by: csp at August 21, 2009 9:27 AM

15:22 as RX'd. My legs were TOAST from Karen. Usually the lunges are a breeze, today they were torture. pullups felt great surprisingly.

Comment #151 - Posted by: Josh G at August 21, 2009 9:28 AM

He did not move his feet for the entire 100 reps! Drag the scrollbar across in the Movie player to see.

Comment #152 - Posted by: swdhj at August 21, 2009 9:30 AM

added some running in there...

400 m run
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups

400 m run
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups

400 m run
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups

400 m run
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups

400 m run
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups

400 m run
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Today's time: 27:30 PR last time 29:15

Comment #153 - Posted by: Guy - (M) 31 - 6'2" / 255 lbs - Ottawa, Canada at August 21, 2009 9:30 AM

As Rx'd
14:50

Comment #154 - Posted by: H.E. 35/170/6'0 at August 21, 2009 9:43 AM

CFWU -pull-ups

15:58

Comment #155 - Posted by: Erik 28/M/76.5"/200 at August 21, 2009 9:43 AM

Great effort Rob!

CFWUx3-no pull ups/sit ups

Today's WOD: 9:47 PR all sets unbroken.

Nasty to do in the New England humidity today-relief is on the way with hurricane "Bill" in the Atlantic.

#145~ I SO HEAR YOU ON THE SORE LEGS AFTER YESTERDAY!

Comment #156 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at August 21, 2009 9:45 AM

13:37

Comment #157 - Posted by: mrd m/25/5'10"/195 at August 21, 2009 9:47 AM

Modified one from crossfit St. Augustine

21 15 9 6 3
Deadlift 225
One arm KB swing 35lb
Ring Push Ups

15:21

More of a lung burner than I expected.

Comment #158 - Posted by: Neil in Lakeland, Florida. at August 21, 2009 9:51 AM

M/20/185lb
Sub fifteen minutes..
first time doing it.

Comment #159 - Posted by: Travis Bouchard at August 21, 2009 9:52 AM

can someone give me a clue how many lunges may comprise 100 feet for a 6'2" guy? I'm doing this in my gym, so I don't have a 100 ft space to walk, nor do I have the measurement.

Comment #160 - Posted by: matt at August 21, 2009 9:54 AM

did all those squats technically get low enough?

Comment #161 - Posted by: Roden at August 21, 2009 10:00 AM

m/46/177
rx'd 11:57

Comment #162 - Posted by: Troy at August 21, 2009 10:03 AM

m/26/5'8"/140#

12:01

took 34 steps for each of the 100' walking lunges

unanchored, abmat sit-ups

2min 6sec faster than last time


@EriCRossFit

Comment #163 - Posted by: Eric Ross at August 21, 2009 10:03 AM

I want to know how he faired the next day? legs all swelled up? Freaking awesome though.

Comment #164 - Posted by: roden at August 21, 2009 10:04 AM

#159 Matt

I have done this where I stepped off 50ft, marked it, then just did it there and back. Anytime I do lunges, I just step the distance off and get as close as I can. Like you, I do this on my own at a regular gym, not an affiliate.

Comment #165 - Posted by: mike mcgee m/35/5'10/180 at August 21, 2009 10:07 AM

13:46

Comment #166 - Posted by: Nicholas at August 21, 2009 10:11 AM

Did "Inverted Helen" (June 22, 2009 WOD) again -

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

As Rx'd 16:42 - only broken set was 6-6 on last set of HSPU.

Comment #167 - Posted by: Michael m/46/5'9"/175 at August 21, 2009 10:12 AM

Did this one a little different:

20m Walking lunge
21 Pullups
21 pushups
21 situps
20m Walking lunge
18 Pullups
18 pushups
18 situps
20m Walking lunge
15 Pullups
15 pushups
15 situps
20m Walking lunge
12 Pullups
12 pushups
12 situps
20m Walking lunge
9 Pullups
9 pushups
9 situps
20m Walking lunge
6 Pullups
6 pushups
6 situps


Time: 11.17

Comment #168 - Posted by: KabulCarey M/25/6'1"/175 at August 21, 2009 10:26 AM

15-10-5 warm up

wod Rx- 11:40 (31 sec. PR)

Comment #169 - Posted by: Joshua Nelson m19/5'9"/170 at August 21, 2009 10:31 AM

12:54

Comment #170 - Posted by: Kenny/37m/185 at August 21, 2009 10:33 AM

23/M/162

CFWUx3
Unanchored situps
Possible the 100feet was short or long.
Just under 11 minutes (10:50?) PR

This is my second round doing this WOD, and I improved my time by five minutes. And I feel AWESOME!

Comment #171 - Posted by: Jeff A at August 21, 2009 10:34 AM

7:53 as rx'd

* done at my daughters school playground, very hot.
* knee to ground walking lunges
* standard unanchored sit ups
* all exercises unbroken

Comment #172 - Posted by: MarcusG at August 21, 2009 10:45 AM

11:25

Comment #173 - Posted by: DJB at August 21, 2009 10:49 AM

re: #133 craig,

Go to the first cert you can get to.

Comment #174 - Posted by: ether at August 21, 2009 10:53 AM

M/32/5'11"/195

First time doing this WOD. Legs were hurting after yesterday's WOD. My hands are ripped up. My ego hurts.

As RX'd 16:55

Comment #175 - Posted by: Hector at August 21, 2009 10:53 AM

***FRAT***

Rocked the WOD then my car wouldn't start at the gym. Got to work 2 1/2 hours later.

As Rx'd

8:19

I did butterfuly pull ups. The only way I can do this WOD faster is to do fast negatives "power kips". These type of WODs are what I was made for. Love it.

Before this I also did the FRAT 30-Day Paleo Challenge WOD:

Alternate
Bench press 5-5-5-5-5
Weighted pull ups 5-5-5-5-5

BP - 160,165,175,185,200
PU - 25,30,40,50,65

I was supposed to go to failure, but I didn't know my own strength and I realized I could have gone heavier. Oh well.

Lost more weight on the Paleo diet. I am almost at the minimum body fat that is healthy: 6.5%. Why can't I gain muscle mass doing all this heavy lifting??? I eat at least 5000-6000 cal a day. I can't eat much more.

Comment #176 - Posted by: Corey Bibolet M/39/5'8"/155 at August 21, 2009 10:56 AM

WOD variation 15:32
150ft walking lunges
21 ring dips
21 L-ups
150ft walking lunges
18 rung dips
18 L-ups
150ft walking lunges
15 ring dips
15 L-ups
150ft walking lunges
12 ring dips
12 L-ups
150ft walking lunges
9 ring dips
9 L-ups
150ft walking lunges
6 ring dips
6 L-ups
I threw up in my mouth a bit.

Comment #177 - Posted by: Jonathan Molnar at August 21, 2009 10:57 AM

20:10

32 lunges
Unbroken pull-ups (21 down to 6)
Sit-ups GHD, broken often.

Cheers,

Ben

Comment #178 - Posted by: Ben at August 21, 2009 10:57 AM

sub'd leg raises for sit-ups
14:08 (PR)

Comment #179 - Posted by: Lance 27/M/69in/187lbs at August 21, 2009 10:58 AM

M/25/140/5'11"

As rx'd 7:11(PR)
last time 7:55

Comment #180 - Posted by: Jon at August 21, 2009 10:59 AM

Almost forgot...

Last time I did this WOD my time was 9:57

Today was 8:19 PR big time!

Comment #181 - Posted by: Corey Bibolet M/39/5'8"/157 at August 21, 2009 11:00 AM

12:54

Comment #182 - Posted by: logan at August 21, 2009 11:01 AM

m/23/5'10"/175

11:24

second time doing this WOD

Previous 12:04

Comment #183 - Posted by: Tim H. at August 21, 2009 11:07 AM

M/30/5'9"/175

As rx'd

11:35

Comment #184 - Posted by: Ryan at August 21, 2009 11:07 AM

21-18-15-12-9-6 for time of: Walking lunge 100ft, Pull-ups, Sit-ups As RX'd: 14:07.36 Previous: 13:43.35 :-(

Comment #185 - Posted by: Jeff F 36/M/5'10"/173# at August 21, 2009 11:07 AM

12:47

Comment #186 - Posted by: kg at August 21, 2009 11:08 AM

39m/6/185

9:44

Comment #187 - Posted by: #42MARQ - CrossFit Bucks at August 21, 2009 11:09 AM

19:11

Comment #188 - Posted by: CMG, 31, 5'10'' 195 lbs at August 21, 2009 11:14 AM

M/22/6'/175

As Rx'd:

20:54

Pullups are killing my time.

Comment #189 - Posted by: Go Zags at August 21, 2009 11:15 AM

M/22/6'2/160

15:30

Comment #190 - Posted by: SeanMerron at August 21, 2009 11:15 AM

20:17

PU= Gravitron Assist 125lbs per set

Comment #191 - Posted by: Fatt Boy M/31/66"/210 at August 21, 2009 11:18 AM

8:42, did one more round to 3's at 10:02. Quads are still killing me from yesterdays WOD.

Comment #192 - Posted by: Mike M 29/M/5'11/175 at August 21, 2009 11:20 AM

m/37/6'1"/198

11:40 (pr by 2:16)

As with last time, only first and last sets of PU's unbroken, but only off the bar once each set this time -- last time it took 3 attempts on a few of the sets. Lunges were definitely faster this time; my legs now feel like a couple of rubber bands. SU's unanchored.

Comment #193 - Posted by: Lunchbox at August 21, 2009 11:21 AM

12:17 PR for this workout

Knee to ground lunges- unanchored full situps

Pullups with lightest band (blue) KNEE in band to give less assistance..

Comment #194 - Posted by: jill 31/122/5'4 at August 21, 2009 11:22 AM

F/40/5'11/165
pulls up w/ thinnest band assist
25:15

Comment #195 - Posted by: steph at August 21, 2009 11:23 AM

12:56 last time 12:35

feet unanchored this time probably cost me

3 sets:
limited range dumbbell pullovers 45lbs
jump squats 55lbs

Comment #196 - Posted by: jc at August 21, 2009 11:24 AM

as rx'd but with 100 lbs bar on back for the lunges 30 min

Comment #197 - Posted by: jesse s at August 21, 2009 11:28 AM

M/52/5'11"/200

Warmup
As Rx'd, 16:19
5x5 Back Squat-135x10WU, 205,225,230,230,230
4x10 Dumbbell Bench, 75# per
Shower
Nap

Comment #198 - Posted by: MikeF at August 21, 2009 11:37 AM

f/28/5'0"/108
As rx'd, 13:58 PR
Love this WOD, legs are smoked!

Comment #199 - Posted by: Kat at August 21, 2009 11:37 AM

as rx'd

11:48

Comment #200 - Posted by: andrews666 at August 21, 2009 11:38 AM

19,19

Comment #201 - Posted by: Jonas Stolpe at August 21, 2009 11:38 AM

15:10. Pull-ups were done on rings. Last time I did 100 walking lunges instead of 100 ft. Needless to say, this was much easier!

Comment #202 - Posted by: guitarman29 at August 21, 2009 11:40 AM

17:01

Comment #203 - Posted by: Raph at August 21, 2009 11:44 AM

m/29/5'8/160

As Rx'd 12:12

Comment #204 - Posted by: Reagan at August 21, 2009 11:45 AM

does 33 lunges=100 ft.??

Did 33 reps instead of 100 ft.

21:53 Pullups killed me

Comment #205 - Posted by: Colin K at August 21, 2009 11:45 AM

m/27/225/6'4

19:39 PR by 5 min and some change.

Comment #206 - Posted by: Ambro at August 21, 2009 11:47 AM

feet against wall
gravatron asst pull-ups
26 min

m 34 5'11 152

Comment #207 - Posted by: luke Pettigrew at August 21, 2009 11:49 AM

13:50

Comment #208 - Posted by: B-Mo 6', m,32,195 at August 21, 2009 11:53 AM

14:33

Comment #209 - Posted by: Rich P at August 21, 2009 11:57 AM

m/30(bday today)/172/5'8"

as rx'd 23:30. Still struggling with those pullups...definate improvement though!

Comment #210 - Posted by: jason abrahamsen at August 21, 2009 11:58 AM

48 / 178

1st thing - Robb, that was cool to watch! Nice!

today's WOD
as rx'd -- 14:11 -- PR by 1:26 - pleased after yesterdays' Karen

Comment #211 - Posted by: tom perry at August 21, 2009 12:00 PM

m/36/209/5'11

*Kipping Pull-ups
*Unanchored situps

16:57

Comment #212 - Posted by: Keith M at August 21, 2009 12:01 PM

m/43/202/5'11"

disappointing couple months with injuries and distractions...wanting to get back on solid ground again

modified todays WOD by adding Wall Ball to the Pullups/Situps at 21/18/15/12/9/6

became a real struggle to lunge due to legs feeling completely trashed...didn't keep time but my heart was racing and I was feeling faint!

Comment #213 - Posted by: p. l. at August 21, 2009 12:01 PM

23/M/5"8"/170

21-18-15 (did with 45lb plate overhead)
12-9-6 (body weight only)

time= 12:01

Comment #214 - Posted by: tpd122 at August 21, 2009 12:04 PM

100 body weight squats!!?? Damn...I won't be able to walk for three days just having watched that...

Comment #215 - Posted by: Marty M/36/6-0/190 at August 21, 2009 12:08 PM

as rx'd

22:31

Comment #216 - Posted by: hosedragger998 at August 21, 2009 12:19 PM

M/43/6'0"/175
4 trips of basement for 100ft
Did extra round with 3 pull ups and 3 sit ups
17:30
Watching the Thunderbirds practice for the airshow by my house. Cool to see them flying right over the house!

Comment #217 - Posted by: Allan at August 21, 2009 12:20 PM

Big day for all of us. Pr's all the way around.

M/16/5'11"/170
8:54, PR.

M/50/5'11"/172
11:32, PR. Last time, June 13, was 12:42.

F/51/5'6"/135
13:01, as Rx'ed. The last time we can find for her, February 27, was 15:13 with a 30# pull-up assist. This time no assist, and over 2 minutes faster.

F/16/5'8"/135
11:54, with 20# assist. Last time we did this on June 13, she had 14:37 with a 50# assist. Big PR.

Comment #218 - Posted by: Kevin C. at August 21, 2009 12:22 PM

10:43 as Rx'd.
However did an extra 100 ft lunge and 3 PU's and 3 SU's. I forgot it was down to 6 and 6 but just did it cause i didn't want to be short. Enjoy this WOD if that is possible

Comment #219 - Posted by: Kade at August 21, 2009 12:22 PM

as rx'd

17:08

Comment #220 - Posted by: Jamie M/30/175/5'11" at August 21, 2009 12:23 PM

Got this one in 13.52 as Rx'd

Lunges were easy, pullups slowed me down a lot because of the stupid pull up rack rocking all over the place from my kipping. Anchored Sit Ups would have made a big difference as well. Did a little squat clean work to sharpen up on my technique afterwards.

Was fortunate enough to receive a comment laced with sarcasm from one of the regular 'do curls in front of the mirror guys', and i quote, "Let me just get out of the way, you've got work to do." I'm getting the feeling that crossfitting at my gym isn't gong to get me kicked out, but i think it will eventually start a fight. Oh well, F' em, I ain't skeered haha......

Comment #221 - Posted by: lone wolf at August 21, 2009 12:32 PM

M/37/6'0"/185

as rx'd

12:57.37

Comment #222 - Posted by: Jim at August 21, 2009 12:33 PM

M/49/151-1-1-06

Did a "mash-up" of this and the DU/SU WOD from last week.

21 PU
21 DU
21 SU
100' Walking lunge
-
-
-
-
6 PU
6 DU
6 SU
100' Walking lunge

19:21

Comment #223 - Posted by: bingo at August 21, 2009 12:35 PM

That was a deceptive suck-fest.
As Rx'd, in 25:13, except...
I am pretty sure that I mis-measured the length of the side of my house where I did the lunges and did 150 feet per round...
Argh.

Comment #224 - Posted by: IanTelAviv at August 21, 2009 12:36 PM

26/M/5'10"/180

CFWU 3 x 10

As Rx'd 15:33

PU Sets
21/15-3/10-5/9-3/6-3/6

Comment #225 - Posted by: JB at August 21, 2009 12:39 PM

m/24/175

10:05 as rx'd

Comment #226 - Posted by: carl castellano at August 21, 2009 12:39 PM

rx'd, 14:34 through the 21-18-15 then some lady decides to stretch where i've been doing lunges...globo gyms rule.

Comment #227 - Posted by: Rob m/21/5'6"/152lbs at August 21, 2009 12:44 PM

M/30/265/5'8"

I got it in 20:48
Had to do jumping pullups.

Comment #228 - Posted by: ALXXX at August 21, 2009 12:46 PM

M/33/5'8"/163

This is my first post, but I've done a few WOD's in the past couple of weeks and I've been on the Zone for a couple of weeks as well. I love CrossFit and I have to really work hard to stop watching the videos and reading about it.

I did the scaled version 15,12,9,6 and about half of the pull ups were assisted by jumping.

12:35

Comment #229 - Posted by: radixhound at August 21, 2009 12:46 PM

12:37 as RX'd

Comment #230 - Posted by: Sean S. 22/6'3/201 at August 21, 2009 12:47 PM

M/25/180
14:14 rx'ed

Comment #231 - Posted by: Cody at August 21, 2009 12:59 PM

14:00 today. Did all of the pullups I could, then negatives to finish the set. Mainly on high rep sets.

Comment #232 - Posted by: Patrick M/20/6"2'/167 at August 21, 2009 1:00 PM

as rx'd (with GHDs): 13:15

About a minute slower, but probably because I ran a combat fitness test this AM and did GHDs this time.

Comment #233 - Posted by: Eric in SD at August 21, 2009 1:02 PM

had a light dinner last night, felt pretty weak

as rx'd 15:09

m/17/5'5/135

Comment #234 - Posted by: jack at August 21, 2009 1:03 PM

cfwu x 3 (+90 pushups, -situps, -pullups)

29 steps = 100' walking lunge
butterfly kipped pullups
anchored situps, elbows floor to knees

10:00 even (pr)

Comment #235 - Posted by: Crix (m/38/5'11/173) at August 21, 2009 1:05 PM

as rx'd
13:17
pullups unbroken
situps with a pause in middle of sets 21, 18, and 15
30 lunges done per round
Paleo day 15 underway.
pr by ten or so minutes... Don't have myold workout journal handy.
Great job everyone!

Comment #236 - Posted by: snix 33/5'11/180 at August 21, 2009 1:08 PM

11:55

All pullups were band assisted...

Comment #237 - Posted by: Chad 22/M/202 at August 21, 2009 1:11 PM

i didn't realize it was 100ft, i did 100 steps alternating legs each round

anyways got 22:00

Comment #238 - Posted by: maxhughey at August 21, 2009 1:12 PM

23/m/6'0/177lbs

as Rx'd
12:10
This one's a schmoker...

Comment #239 - Posted by: Clay_ZeRo at August 21, 2009 1:14 PM

as rx'd....12:21

everything unbroken but stopped a few times on the lunges...my ass is gonna be killing me...

m/24/205/6'3''

Comment #240 - Posted by: soulsurfer at August 21, 2009 1:16 PM

f/39/173/5'11"

Elbow tendonitus so did jumping pullups.

time 13:15

Comment #241 - Posted by: JuliePlatt at August 21, 2009 1:16 PM

#14 - my husband tells me I am on here too much too. has used words like "crazy" before to describe my obsession. :) funny thing is that he also does the WODs.

#155 - cannot wait for humidity relief!

Comment #242 - Posted by: OFQ-MD at August 21, 2009 1:17 PM

Re: Comment 160

Not to take away from Rob's amazing mental toughness and abilities (he did a crazy-tough workout the next day?!?) I have to agree with Roden's comment (#160 - squats weren't all low enough) and add that the full extension wasn't there either.

The form that my coaches demand from me when I do back squats is that the squat goes below parallel, and there must be full extension at the top, or else it doesn't count.
This is the same expectation for one rep, 20 reps, and, undoubtedly - 100 reps.

That said, without guys like Rob pushing the envelope, I doubt CrossFit would have the reputation of craziness and toughness that it does today!

Comment #243 - Posted by: Greenz at August 21, 2009 1:19 PM

F/22/5'9"/165

16:35 ish

Comment #244 - Posted by: Amanda at August 21, 2009 1:20 PM

Wod as Rx'd

23/230

12.23

Comment #245 - Posted by: Sam L at August 21, 2009 1:21 PM

M/5'6"/39/160lb

1st ever WOD!
as rx 24:20

Comment #246 - Posted by: Jason at August 21, 2009 1:23 PM

Had an 8 hr. Adventure race this past
Saturday.
So has to change the workout. Did sindy? 5 pull
ups, 10 push ups, 15 body squats. Max rds'
in 20 minutes. Got 22 rds' completed and it
was all I could do to not puke.

Thanx XFit - good stuff.

Goat - out from ATL. GA.

Comment #247 - Posted by: Goat at August 21, 2009 1:28 PM

13:41 as rx'd

over 5 minutes BETTER than last time!

Comment #248 - Posted by: Collin at August 21, 2009 1:34 PM

11:59

sub - jumping pull-ups

Comment #249 - Posted by: flyingfleet at August 21, 2009 1:40 PM

ran 1.5

19:26 @Brooks (thought I was smokin') need to push pullups// 36 lunges

Comment #250 - Posted by: budd-50-5-9 170 CF 06 at August 21, 2009 1:42 PM

m/27/205

06:29

Comment #251 - Posted by: B. Geisler at August 21, 2009 1:45 PM

guess my time didn't post up earlier when i tried.

13.52

Not great, but i could have taken another minute or so off my time if i had anchored my feet for the sit ups and if the pull up rack wasn't rocking all over the place while i was kipping on the pullups. oh well, no excuses next time!

Comment #252 - Posted by: lone wolf at August 21, 2009 1:45 PM

First time to do this workout.

14:36 as RX'd. Did not do complete pull up sets, but did as many as possible and broke the remainder into sets.

Comment #253 - Posted by: RobQ at August 21, 2009 1:51 PM

Day 2
didn't track time, but did nonstop as hard as possible. Couldn't do the pullups even with green strap. Did 10, 9,9,8,8,7 but all situps and lunges.

Comment #254 - Posted by: Michael J at August 21, 2009 1:58 PM

M 37 6' 165#

rx'd - 13:25

Comment #255 - Posted by: CrossFit Refugee at August 21, 2009 1:59 PM

M/40/6'0"/155

As Rx'd

15:40

I only broke one set of pullups and only for a couple seconds. I kept a solid pace through everything. I guess I have to try for running lunges next time. Holy Crap you guys are fast!

Comment #256 - Posted by: JPW at August 21, 2009 2:01 PM

as rx'd: 18:41

Comment #257 - Posted by: Casey at August 21, 2009 2:03 PM

Male/22/6'1/230(fat)

15:47 As Rx'ed

Legs Dying from Cert last weekend, and Karen yesterday.

No Excuses right?

Comment #258 - Posted by: Cameron at August 21, 2009 2:03 PM

m/42/6'/190

25 min (7 kip pullups at a time...man my pullups stink)

Comment #259 - Posted by: Tiberius at August 21, 2009 2:07 PM

13:46 RX'd

Comment #260 - Posted by: Sykas m/24/5'9''/180 at August 21, 2009 2:07 PM

21:07

With GHD situps. 35 seconds slower this time around, but after the thrashing my quads took yesterday, I am ok with that....

Off for a camping/golf weekend at Shilo and Clear Lake, see you all on Monday.

Have a great weekend!

Comment #261 - Posted by: Ronnieboy at August 21, 2009 2:09 PM

I did decline sit ups which hurt the most. Overall it was around 22:00 minutes

Comment #262 - Posted by: Chris Thomas at August 21, 2009 2:09 PM

9:52 *Subbed 20" box jumps for pullups (shoulder)

Comment #263 - Posted by: Jesse Emers 24/m/193 at August 21, 2009 2:10 PM

Bench Press 5x5:
185-195-205-215-225(f after 3)
Weighted Pull Ups 5x5
45# backpack for all. Need to get more weight for backpack

then WOD as Rx'd
10:48

My PR is 8:16 i think, but today I used ring pullups as compared to bar, unanchored abmat as compared to anchored flat, and 30 lunges instead of 26.
The ring pullups are waaay harder to get a rhythm, and everything else was a tad more challenging as well, but not too bad. Definitely made the difference in being 2:32 slower. That's what i'm telling myself anyways. This cycle has not been kind to my times!

Comment #264 - Posted by: Eric Gohl 22/5'10/163 at August 21, 2009 2:11 PM

43 yom 195lbs

10:51 As R'xd

Double under practice as warm-up, Got 'em FINALLY!

Comment #265 - Posted by: Poi Dog at August 21, 2009 2:12 PM

38 minutes... new to crossfit :S

Comment #266 - Posted by: Yello at August 21, 2009 2:13 PM

33 standing lunges, otherwise as rx'd

19:20

Slow time compared to most of you, but this workout was AWESOME.

Comment #267 - Posted by: Jon 25/m/190 at August 21, 2009 2:14 PM

Rx'd
15:40

Comment #268 - Posted by: Matt Ring 29/70/195 at August 21, 2009 2:16 PM

26/m/5'11"/177
as rx'd
12:23(better than last time but still off PR of 11:37)
could have beat PR but played golf this morning.
The golf wasn't the problem really. It was the chilli on the hot dog after nine holes that hit my stomach around the 5th PU of the 18 set. I felt strong but stomach wouldn't let me finish strong.

Comment #269 - Posted by: justaman - liberty sc at August 21, 2009 2:17 PM

12min04 previously 12min05 hahaha

Comment #270 - Posted by: Tamas at August 21, 2009 2:18 PM

As rx'd, kipping:
13:30

Comment #271 - Posted by: ryan 32/6'/184 at August 21, 2009 2:21 PM

“Karen”, 12# WB = 7:12

Usually sub thrusters b/c the 12# ball is the biggest gym has. When I finished, I did an extra 50 of them to make up for lost wt ;) Then did some BS therapy I have been working on for a few weeks.

Pony- I did the “karen” wod b/c it is your fav. I almost skipped it ;)~

Erin

Comment #272 - Posted by: in8girl at August 21, 2009 2:21 PM

18.25 as Rx'd

20/m/5'11"/163

Comment #273 - Posted by: Logan S at August 21, 2009 2:23 PM

29/m/6'4/206
1st 2 100ft sets w/OVHD Lunges 95lbs
2nd 2 100ft sets w/OVHD Lunges 45lbs
Last 2 sets w/body weight
Sit-ups (unanchored)
15:11
----------------------------------
I didn't have access to a computer M-Tu-Th, so I subbed with the following:
M- "The Bear" 29:33 as rx'd (my favorite)
T- "Barbara" 30:12 as rx'd (almost met pukie twice after doing GHD Sit-ups rounds 4 and 5).
Th- "Filthy Fifties" 27:30 as rx'd (PR) 1st time breaking 28 minutes.

Comment #274 - Posted by: JoeB at August 21, 2009 2:25 PM

29/182/6'2"
17:46
subd 30 jumping lunges
Pu's on spinning bar, 5 max consecutive

Comment #275 - Posted by: Horst at August 21, 2009 2:26 PM

28:53.5

Sorry guys, I'll cut that time in half next time. Promise.

Comment #276 - Posted by: kac 19/m/5'8''/160lb at August 21, 2009 2:28 PM

As RX'd. Lunges knees to ground, SUs on decline bench (#2), butterfly kip. Shoulder didn't warm up till the 4th round, relatively uncomfortable until then, PUs broken once first round and once second round. 10:53

Comment #277 - Posted by: R.Lee_Seattle at August 21, 2009 2:28 PM

13:04
Pull-ups bar was taken, 2 rounds in... lost about 2 1/2 mins. would have beat me PR (11:27). I am going to get a PR next time for sure.

Comment #278 - Posted by: magnus 23/5'8"/155 at August 21, 2009 2:31 PM

M 32/72/206

16:30

Comment #279 - Posted by: Forbesie at August 21, 2009 2:34 PM

13:10

25 lunges in place, alternating leg, for 100 ft. My lung reaches just beyond 4 ft. Strict pullups as well.

Comment #280 - Posted by: KieranGT_22/5'11"/170 at August 21, 2009 2:36 PM

Buttercup scaling -- 9:32

100 ft. walking lunges
15 jumping ring pullups
15 situps

100 ft. walking lunges
12 jumping ring pullups
12 situps

100 ft. walking lunges
9 jumping ring pullups
9 situps

Comment #281 - Posted by: Dan P. at August 21, 2009 2:36 PM

subbed GHD situps
15:25

Comment #282 - Posted by: Luke Mize at August 21, 2009 2:40 PM

12:56
m/220/25
went down to sets of three by mistake

Comment #283 - Posted by: swade at August 21, 2009 2:41 PM

10:20 as rx'd

Comment #284 - Posted by: Chris H at August 21, 2009 2:47 PM

29:24

Comment #285 - Posted by: ccraft at August 21, 2009 2:48 PM

10:48

Comment #286 - Posted by: dcyn at August 21, 2009 2:50 PM

10:39

Comment #287 - Posted by: Jacinto Rodríguez Piedra at August 21, 2009 2:57 PM

M/23/5'11"/ 170

As rx'd
18:06
PR by 1:43

Comment #288 - Posted by: Scott at August 21, 2009 2:59 PM

CFWU x3 (1/2 PU's)

WOD
:13::18

Felt really slow today.

Get some, Go again!

Comment #289 - Posted by: DJ at August 21, 2009 3:01 PM

Oh goodness, my kipping pull ups suck. I'm just starting to get them, so it took me awhiile on those. I also rubbed the skin off my tailbone the day before yesterday doing situps so I did it on an decline bench.

F/32/5'8"/130

28:03

Comment #290 - Posted by: SarahZ at August 21, 2009 3:03 PM

Oh...I did push ups instead of sit ups...

14:45

Comment #291 - Posted by: Stellfox at August 21, 2009 3:03 PM

Oh goodness, my kipping pull ups suck. I'm just starting to get them, so it took me awhiile on those. I also rubbed the skin off my tailbone the day before yesterday doing situps so I did it on an decline bench.

F/32/5'8"/130

28:03

Comment #292 - Posted by: SarahZ at August 21, 2009 3:03 PM

As rx'd

8:26 pr by :26

Comment #293 - Posted by: Rich G 43/5'7"/180 at August 21, 2009 3:05 PM

whoa. sick. good job. ;)

Comment #294 - Posted by: ka at August 21, 2009 3:08 PM

Oops! Did an extra 100 ft. and 3 pulls + sit-ups! That should put me around 14 min. or so.

Comment #295 - Posted by: guitarman29 at August 21, 2009 3:11 PM

16:36

Comment #296 - Posted by: Nicholas Burgett at August 21, 2009 3:15 PM

wow... after the endurance wod and karen yesterday my legs were feeling it. but i busted this one out!

12:08 all reps unbroken. did GHD's!

Comment #297 - Posted by: drkelly/m/21/6'3"/216 at August 21, 2009 3:18 PM


Subbed pullups for jumping pullups;

17:26

Comment #298 - Posted by: FFMom at August 21, 2009 3:18 PM

M/32/5'4"/142lbs
As rx'd
7:45
30 seconds slower than last time.
I blame it on doing "Karen" first

Comment #299 - Posted by: Matt Burritt at August 21, 2009 3:18 PM

#94 You could've been even faster......on your pullups you posted 15/4....thats 19! But counting your own reps sucks!

Comment #300 - Posted by: Milo at August 21, 2009 3:25 PM

27/m/170

As Rx'd = 18:36

Thought I did really well until I came on here and saw all of the 10-12 min times posted. Thanks a lot guys... ha ha. I did over head walking lunges which forced me to rest 50ft into each lunge set. Plus I had to run from station to station, so I think I can definitely do a lot better next time.

Thanks CrossFit for this after a grueling "Karen" yesterday!

Comment #301 - Posted by: deezy at August 21, 2009 3:30 PM

WU
1min jump rope
1min burpees
1min jump rope
Cfwu x 2 no pu or dip

As rx'd
13:37

Comment #302 - Posted by: Ted c at August 21, 2009 3:33 PM

10:30 s rx'd

Comment #303 - Posted by: Chris O m/28/175 at August 21, 2009 3:37 PM

M/21/135lbs/5ft. 9in.

10:00 flat as Rx'd and PR'd.

The first time I did this workout, I thought I had to do 100 WALKING LUNGES not 100ft of... Ended up doing 600 walking lunges, w/ the pull/sit ups, in under an hour. Couldn't walk properly for two days after wards. Since then I've always been used to doing at least 500 walking lunges in one workout. Guess it all paid off ;)

Comment #304 - Posted by: Max at August 21, 2009 3:39 PM

as rx'd

15:54

the lunges were easy for me it was the pull ups that killed me. WHOO FEEL THE BURN!

M/30/5'11/230

Comment #305 - Posted by: icemanjah2000 at August 21, 2009 3:40 PM

D
@ 25's

14:21 (PR by 2:57)

2:20
5:10
7:42
10:20
12:35
14:21

Comment #306 - Posted by: waderpro at August 21, 2009 3:42 PM

As Rx'd

11:35

First 21 pull-ups unbroken then the last five rounds pull-ups were broken in 2-3 sets.

First time did this workout as Rx'd. The last three times I have to substitute pull-ups for something else since my hands never seem decent enough to do pull-ups in this workout.

Comment #307 - Posted by: Kimberly McLeish 28/F/115 at August 21, 2009 3:43 PM

As rx'd:

10:46

Comment #308 - Posted by: Arthur at August 21, 2009 3:49 PM

As Rx'd 10:32 (pr)
previous best was 13:51

Comment #309 - Posted by: bill/50/212/72" at August 21, 2009 3:49 PM

38M/5'10"/166#

W/U: 17 ROM exercises.

As Rx: 11:36.

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

Off PR by 2:42. Back knee kissed floor; kipping pull-ups; unanchored bent knee AbMat sit-ups.

First time in over a year that I did kipping pull-ups instead of strict pull-ups. My rhythm was so off! Slowed me way down.

Comment #310 - Posted by: rjf (Since 07-20-07. WOD no. 573) at August 21, 2009 3:50 PM

Did 1 mile of tire flips (250#) with my buddy Pierre. We were trying to promote FGB4 in our area.

Finished in 1 hour and 17 minutes.

Comment #311 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/175#) at August 21, 2009 3:52 PM

warm up: run 1 mile

WOD as rx'd: 15:42...rested a little too much during it. all pull ups unbroken.

cool down: row 1600m

Comment #312 - Posted by: Eamon at August 21, 2009 3:56 PM

M/23/6'/170

9:26 as Rx's

PR like whoa. Unbroken pull-ups did the trick, now I just have to speed up the lunges.

Comment #313 - Posted by: Ian Morris at August 21, 2009 3:56 PM

age 19 bw 170
8:30 as rx'd with abmat situps

Comment #314 - Posted by: Chris S at August 21, 2009 3:59 PM

M/30/151

10:43 as rx'd

Comment #315 - Posted by: Flash at August 21, 2009 4:03 PM

17:33

subbed 30 lunge steps in place for 100ft

Comment #316 - Posted by: ToddJ(44/175/5'10") at August 21, 2009 4:05 PM

m/20/5'9"/168

16:38

Comment #317 - Posted by: JohnFahn at August 21, 2009 4:05 PM

18:13 as rx'd

had to walk about 200 feet to reach the basketball court I was using to do walking lunges. Could have been faster if I had a better set up, but what evs.

Comment #318 - Posted by: Tim at August 21, 2009 4:05 PM

38/m/5'11/165

15:00

Comment #319 - Posted by: epicurious at August 21, 2009 4:13 PM

started at 24 reps instead of 21. 24:30

Comment #320 - Posted by: Ian at August 21, 2009 4:16 PM

m/23/5'10"/175
11:24

Previous 12:04

Comment #321 - Posted by: Tim H. at August 21, 2009 4:16 PM

started at 24 reps instead of 21. 24:30

Comment #322 - Posted by: Ian at August 21, 2009 4:17 PM

last time: 17:22

This time: 16:20

Comment #323 - Posted by: sking m/44/5'10/217 at August 21, 2009 4:18 PM

m/178cm/89kg/33y

10:37
last time 13:45, felt exelent
everything unbroken

Comment #324 - Posted by: gepeto at August 21, 2009 4:25 PM

16:59

did 20 lunges with 25 lbs plates

previous with plates in the 19's
previous with BW lunges 14:15

Comment #325 - Posted by: DNICE 34/M/175 at August 21, 2009 4:26 PM

bent knee sit ups
11:26

Comment #326 - Posted by: E5fyrman 49/m/140 at August 21, 2009 4:27 PM

11:33

Comment #327 - Posted by: tyler 29/m/200 at August 21, 2009 4:31 PM

this wasnt to bad

12:47 as rx'd

M/20/6''2/170

Comment #328 - Posted by: lane at August 21, 2009 4:34 PM

39/m/190
as rx'd

new pr! 9:29 (old 10:51)

(added a BONUS round of 100 walking lunges and 3 pullups/3 situps for a total time of 10:35)

Comment #329 - Posted by: JackM at August 21, 2009 4:36 PM

done it in 13min26 sec in the park while my kids were playing in the waterpark

Comment #330 - Posted by: 11381/29/m/5'7/155 at August 21, 2009 4:38 PM

16:17

Comment #331 - Posted by: greg szorc at August 21, 2009 4:47 PM

29/m/186

Weighted PUs, 5 x 3 @ 85

Six hours rest, then WOD:

12:01, with CTB PUs and GHD SUs

Comment #332 - Posted by: Esteban - CrossFit Nasti at August 21, 2009 4:47 PM

m/42/162/6'
7:39--last time: 8:20!

Comment #333 - Posted by: P&M at August 21, 2009 4:47 PM

F/137/5'5"/23

14:03 as prescribed
Last time I did this back in February was in 21 and some change
7+ min pr!!!
I love this wod! Pullups are my favorite activity! Is that weird? Lol!
Everyone enjoy the weekend and kill it tomorrow!

Comment #334 - Posted by: Megan-crossfitnasti at August 21, 2009 4:50 PM

First time, as rx'd
19:45 mins
Good one, it hurt, lunges are a drag.

Comment #335 - Posted by: thall2k at August 21, 2009 4:58 PM

M/20/195/6'

13:59 rx'd

Comment #336 - Posted by: DJ at August 21, 2009 5:02 PM

15:23

m did 13:44 subbed decline pullups

Comment #337 - Posted by: nick at August 21, 2009 5:02 PM

Just got started Crossfitting again after doing a camp turnover here in Okinawa. 12:41 for todays WOD. Usually go faster than that, but ive been out of it for a while and had to start somewhere.
Anybody on the island doing crossfit?

Comment #338 - Posted by: vigilant sniper at August 21, 2009 5:06 PM

f/28/5'6"/125

100 walking lunges, push-ups, and sit ups - same number of reps and sets (no pull up bar today)

14:15.5

My legs are jello.

Comment #339 - Posted by: Sarah at August 21, 2009 5:12 PM

Whoops...meant walking lunges for 100 ft. Big difference. :)

Comment #340 - Posted by: Sarah at August 21, 2009 5:14 PM

As Rx'd. 12:10.

First time ever doing this WOD. Got 19 pull-ups in a row on the first round - - my best ever. All sit-ups and lunges unbroken. Sit-ups unanchored, no Ab-mat.

Comment #341 - Posted by: Steve Lampl M/58/5'10/195 at August 21, 2009 5:18 PM

Why do I get the feeling that we have running coming up for Saturday's wod... The soreness in my legs tella me this.
boy soreness... I hope you're wrong!

Comment #342 - Posted by: snix 33/5'11/180 at August 21, 2009 5:22 PM

M/29/6'1/183

8:34 as rx'd (abmat situps)

Comment #343 - Posted by: Brent - CrossFit Nasti, Cincinnati OH at August 21, 2009 5:29 PM


30 pathetic minutes. End of the driveway and back for lunges.

Comment #344 - Posted by: UD-ai at August 21, 2009 5:32 PM

Getting better at kipping puillups, but have to come to a stop after each one and start swinging again.

23:51

Comment #345 - Posted by: TeddyB_SC at August 21, 2009 5:34 PM

m/24yrs/225lbs

That.......was.....awesome!!!

Time: 10:25.21

Lookin' forward to attempting to beat that one in the near future without puking.

Comment #346 - Posted by: Matt Dawkins at August 21, 2009 5:39 PM

17:32, last time 17:29. Slower by 3 sec. Go figure.

Comment #347 - Posted by: Bartev m/41/5'10"/215 at August 21, 2009 5:39 PM

m/24yrs/225lbs

that...was...awesome!!!

Time: 10:25.21

Looking forward to attempting to beat that one in the near future, without puking...

Comment #348 - Posted by: Matt Dawkins at August 21, 2009 5:40 PM

as Rx'd

9:39

Comment #349 - Posted by: Kenno@CrossFit Territory at August 21, 2009 5:40 PM

33/f/5'8"

11:05.50 (did jumping pull-ups)
(new PR)

Comment #350 - Posted by: NewCrossfitMom at August 21, 2009 5:40 PM

18:12 Rx'd
m/30/5-11/200

Thought it was over after the "9" then realized I had one more round. Whoops. Felt good though. Thanks!

Comment #351 - Posted by: Adam at August 21, 2009 5:44 PM

14:30

Comment #352 - Posted by: KI at August 21, 2009 5:44 PM

18:12 Rx'd
m/30/5-11/200

Thought it was over after the "9" then realized I had one more round. Whoops. Felt good though. Thanks!

Proud to be part of the CrossFit 757 team!

Comment #353 - Posted by: Adam at August 21, 2009 5:45 PM

48/6'2"/195
took me 30 minutes.
it's the pullups that kill me.
I just can't do them without multiple sets of diminishing reps
Maybe I ought to cheat more on pullups to get more speed

Comment #354 - Posted by: Bob at August 21, 2009 5:45 PM

lunges were going to take a huge tole on my already tired legs, and i have a lon bike ride with some friends tomorrow, and i need to be able to ride along side them!

and since i wasn't at a comp all day and when i was working out i did kinda my modified version of a previous WOD.

5 rounds for time:
run 400 mtrs
12 pullups
20 situps
25 pushups.

20:31

Comment #355 - Posted by: wyatt22 at August 21, 2009 5:48 PM

RX'D
18:06

Comment #356 - Posted by: surffire at August 21, 2009 5:56 PM

As rxd 15:42.

Comment #357 - Posted by: BPemberton at August 21, 2009 5:58 PM

As prescribed:

12:45

M/33/70/210

Comment #358 - Posted by: B Bowen at August 21, 2009 6:00 PM

26yo/m/165lbs/5'11"
CF 3mo

13:08

Comment #359 - Posted by: Chris Hall at August 21, 2009 6:04 PM

Started with bench press, 5x5

175
175x4
165
165
165x4

Then:

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Sit-ups were un-anchored frog-leg abmat.

19:20

My old time from April was 26:50, so this is another big p.r. The old time was a p.r. by 6:20.

Comment #360 - Posted by: Goat 33/m/195/5'-11" at August 21, 2009 6:09 PM

Second WOD for me.

45 minutes. Still trying to get kipping pullups. Used box to jump on last few rounds.

Comment #361 - Posted by: Humam at August 21, 2009 6:14 PM

m/21/150/5'7

18:00

6 minutes slower than my last effort. really thin pullup bars slowed me down; situps were on a steep incline. no excuse, though.

S/f

Comment #362 - Posted by: dillon at August 21, 2009 6:15 PM

Goat- WOW Paleo is doing wonders for you! You grew an inch and GAINED 12lbs?!

How is your eleventh toe?

Comment #363 - Posted by: Strong Lil Pony! at August 21, 2009 6:18 PM

first time with this wod. 7:48 as Rx'd. Pullups sucked using a big ass wooden cross beam on a playground swing set. oh well, train for real life.

Comment #364 - Posted by: Jordan 25/m/189/71 at August 21, 2009 6:19 PM

in8girl- aw shucks, for me?! You shouldn't have.. but I'm awfully glad you did.

Karen - 14#d-ball @ 8ft target
9:26

Elaine- good fun, as always

Comment #365 - Posted by: Strong Lil Pony! at August 21, 2009 6:21 PM

M/40/185

As rx'd: 14:40

All pull-up sets unbroken

More better faster

Comment #366 - Posted by: Marty at August 21, 2009 6:22 PM

BS 275x5, WOD as rx'ed 14.14; and I'm wrecked still 2 hours later!

Comment #367 - Posted by: Apolloswabbie 6'2" 205 45 yoa at August 21, 2009 6:23 PM

M/29/6'4"/202

Rx'd

9:49 PR

Comment #368 - Posted by: Brian Panther_CrossFit at August 21, 2009 6:23 PM

13:55

Comment #369 - Posted by: nganga at August 21, 2009 6:24 PM

f/30/140/5'8"

as prescribed 17:14 (PR)

improved by 6.27 mins from last time

Comment #370 - Posted by: Jess at August 21, 2009 6:30 PM

Subbed body rows for pullups so it didn't take me all day.

19:21

Comment #371 - Posted by: Paul_C m/39/6'/175 at August 21, 2009 6:34 PM

as rxd

2:42
3:08
3:02
2:54
2:35
2:20

16:44

slower by 7 seconds; final round slower by 13 sec - need to finish stronger, this finish is weak

Comment #372 - Posted by: Pete - Decatur, GA at August 21, 2009 6:36 PM

13:38 (pr)

Comment #373 - Posted by: mulcahy at August 21, 2009 6:39 PM

ok my last post for this date (big sigh of relief from CHisBo, serpico)

Karen was a PR! in march did 30#DB thrusters, in june did 14#d-ball @ 8' in 11:12. Hi-YA!

Today's thrashing: another PR, I just beat the hell out of my old time.
previous:
21:48 with anchored flat SUs/thick band assist PUs
today:
15:02 with unanchored abmat frogSUs/ thin band assist PUs

I went to bed knowing this was the WOD. I dreamt that Saturday's WOD was going to be a CFT- and I was all annoyed at Coach, "how could you cap off a cycle with a CFT?" throwing my hands up in the air, gesturing wildly as I paced around the gym. I have had MANY CF dreams, some normal, most bizarre, and some of the FRAT know about er... one other ;)

Comment #374 - Posted by: Strong Lil Pony! at August 21, 2009 6:40 PM

m/238/38/73"

18:40

Comment #375 - Posted by: TPDFISH at August 21, 2009 6:41 PM

as rx'ed 19:26
Preceeded by squats:
125x3
125x3
125x3
130x3
135x3

Last time I did this, preceeded by squats too at 100 and that was hard for me??
Wod last time took 19:37.

Comment #376 - Posted by: Camille F/38/132/5'4" at August 21, 2009 6:42 PM

as rx 21:17

worse than last time 19:08 though, pullups were better...i think.

Comment #377 - Posted by: Go at August 21, 2009 6:46 PM

After Karen, 600 ft of lunges was a killer. 1st time on Karen yesterday and I have never felt my quads like that before. Worried about today.
Completed as rx'd: 8:05

Comment #378 - Posted by: Trent at August 21, 2009 6:52 PM

on and of to crossfit but now committed! first time to post, and doing this wod.

Morning workout consisted of 4mile road march/then 40min swim.
did the WOD at lunch in 14:47 pu broken w/kip
looking forward to tomorrow!

Comment #379 - Posted by: carlos at August 21, 2009 6:55 PM

Strong Lil Pony! at August 21, 2009 6:18 PM

Yeah, look what Paleo did now.

Comment #380 - Posted by: Goat 33/f/185/5'-11" at August 21, 2009 7:10 PM

As rx'd,

11:43

Most time was spent walking between sit ups and lunges.

Comment #381 - Posted by: russell - m/26/190 at August 21, 2009 7:12 PM

m/30/5'11"/180

As rx'd

8:28 (pr by 42 secs)

Comment #382 - Posted by: m cowboyd at August 21, 2009 7:20 PM

sub 12 minutes

Comment #383 - Posted by: MJ @ Practice CF at August 21, 2009 7:21 PM

23.53

Comment #384 - Posted by: Scott B 36 5'10" 192lb at August 21, 2009 7:22 PM

didnt realize..did 21,18,15,12,9,6,3,1 23.53

Comment #385 - Posted by: Scott B 36 5'10" 192lb at August 21, 2009 7:24 PM

m/36/ 5' 8"/ 180 lbs

17 min 39 seconds.

Almost rx'd, had to switch to jumping pullups in order to do the workout. Pullups are a continual challenge!

Comment #386 - Posted by: cliff_cruz at August 21, 2009 7:26 PM

46M 195lb 5'7

17:13

Comment #387 - Posted by: sam at August 21, 2009 7:28 PM

14:19

Comment #388 - Posted by: Hari at August 21, 2009 7:28 PM

As rx'd 7:34

Comment #389 - Posted by: stevehowell at August 21, 2009 7:28 PM

rx 9:48 m/20/168.

Comment #390 - Posted by: Mike B at August 21, 2009 7:32 PM

Subbed 2x Jumping pull-ups
19:21

Comment #391 - Posted by: TimAFG at August 21, 2009 7:32 PM

As RX'D 11:15

Great WOD Did this while on duty at Fire Station

40yo/195

Comment #392 - Posted by: Scott Stedman at August 21, 2009 7:32 PM

As Rx'd:

13:58

I love that WOD. Thighs are going to be killing me tomorrow though--especially on top of yesterday's wall balls. I had to pace out the 100', but I think I was pretty accurate. Did "Air Force" sit-ups and a mix of standard kips and butterfly kips--do more butterflies next time. I paced myself well in the beginning and concentrated hard on controlling my breathing, then I gave it a good kick on the last round. Next time, kick it in the second to last round and beast through it. Oh, also taped my hands for the PUs. First time; it helped with my torn hands, but my taping job was sub-par.

Comment #393 - Posted by: angstadt at August 21, 2009 7:35 PM

23:30, as I misread and did a set of 3 after what should have been the final round of 6

Comment #394 - Posted by: Travis W at August 21, 2009 7:36 PM

10:17

Comment #395 - Posted by: Will C. M/21/155 at August 21, 2009 7:39 PM

As rx'd 13:49
Felt good after this one,and again could of pushed myself a little harder for better time. Good first time.

Beth 20:01
jumping pull ups, all elst as rx'd

Comment #396 - Posted by: Anthony Pullol 36/M/5'11"/200 at August 21, 2009 7:41 PM

M/32/146lbs/5'5"

7:18

anchored sit ups

Comment #397 - Posted by: Brandon Burritt at August 21, 2009 7:42 PM

14:24 at JFCOM PR
last time 03Jun09 = 14:42

M/37/215/6'4"

Comment #398 - Posted by: greg at August 21, 2009 7:50 PM

11:16, as rx'd
lunges from garage exp crack to curb/back
sit ups on swiss ball/legs under squat rack

Comment #399 - Posted by: Ajax at August 21, 2009 7:53 PM

SCott m/49/6'/207
Blue assist pu's, ab-mat sit-ups
15:51

Janet f/50/5'9
Green assist, ab-mat sit-ups
15-12-9-6
10:03

A long day, but CrossFit seems to make these days easier to handle. Thanks Coach.

Comment #400 - Posted by: Scooter2 at August 21, 2009 7:54 PM

as RXed 15:21

First WOD, apart from 5x1 push press the other day, since I hurt my back diving. Feels good, but next time I'll nuke it by a couple minutes.

Go Navy!

Comment #401 - Posted by: Varp at August 21, 2009 7:59 PM

Used my new iPhone's Crossfit tracker app, pushed the wrong button and lost my stopwatch time!

Not at all concerned about that, as this is my first serious WOD in two or three moons! As such, time wasn't an issue.

Dumbass me did an hour of intensive deadlift practice with a Crossfit trainer several weeks ago. instead of admitting that 35 mims was plenty, I pushed thru for full hour and paid the price of 4 weeks of acute lower back pain and 3 more of nothing but yoga and swimming to ease back in. Nuce to be back on the boards again.

Hey to all the old FRAT crew and to the newcomers!

Comment #402 - Posted by: TonyTheChiro at August 21, 2009 8:02 PM

bwt: 235lbs + 20lb. vest

rx'd: 12:11

Comment #403 - Posted by: Raze at August 21, 2009 8:05 PM

Did yesterdays and today's:

150 thrusters at 65lb= 13:40

today's WOD: 14:05

Comment #404 - Posted by: Fallen M/22/5'11"/155/6% at August 21, 2009 8:05 PM

SUB 80# pd (tendonitis)

18:38
previous 22:00

Comment #405 - Posted by: Ticotexas M/39/69/150 at August 21, 2009 8:06 PM

as rx'd
12:57
situps were unanchored fulls.

Comment #406 - Posted by: s2 at August 21, 2009 8:06 PM

18:27

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

All walking lunges with knee touching the floor on each rep. All sit-ups unanchored. First time doing this.

Comment #407 - Posted by: Alfie at August 21, 2009 8:08 PM

lunges were tough after karen last night. As rx'd 11:26.

Comment #408 - Posted by: Allen in IA 34/6'1"/181 at August 21, 2009 8:24 PM

As prescribed (finally)
29:50
m/51/215

Comment #409 - Posted by: Pete In Sun City at August 21, 2009 8:31 PM

37/m/185/6'

WOD as Rx'd with one minor hiccup...

misread and did not include situps. This stopped the clock. I then did the situps as Rx'd but added 12 pushups between the sets of situps to make up for my lack of attention to detail.

17:31

Comment #410 - Posted by: Jeremy A. Olive at August 21, 2009 8:32 PM

m/29/6'/167

11:02(pr) rx'd

last time 18:17

lunges knee to grass, pullups kipping, unanchored situps. cut over 7min off my last time (mostly due to the pulls). i'm pumped. think this was my first crossfit wod ever in april...and it took around 30min. hoping to do this sub sub 10 next time.

said it before and will say it again.. crossfit works!

Comment #411 - Posted by: liggy at August 21, 2009 8:43 PM

12:41

Comment #412 - Posted by: Rory Mac at August 21, 2009 8:45 PM

M/41/5'7"/150

Doing crossfit for 3 weeks.

25:50

Comment #413 - Posted by: humberto at August 21, 2009 8:54 PM

If someone asks you the question "what's the easiest way to break your foot?" The answer is to kick Rob Orlando in the nuts....sick work bro, some balls of steel to gut that out

Comment #414 - Posted by: Anthony at August 21, 2009 9:00 PM

By the way, that other Goat who posted above is an impostor. Don't be fooled. I am the real deal.

Comment #415 - Posted by: Goat 33/m/185/5'-11" at August 21, 2009 9:04 PM

As Rx'd
15:08

Comment #416 - Posted by: Gonzo at August 21, 2009 9:05 PM

subbed walking lung (small backyard) with 25 air squats. still not doing kipping but rather deadhang pullups.

22:05

Comment #417 - Posted by: Eric/m/24/209/6'2" at August 21, 2009 9:15 PM

holy cow this after the wall ball... i am digging the crossfit but my legs are dead...

as rx'd 11:02 with 20lb weight first 100 foot lunge...yeah that wasn't very smart...not as many dead hangs as I hoped either need to work on it.

Comment #418 - Posted by: Caveman - M/36/5'7"/180 at August 21, 2009 9:29 PM

as Rx'd
15:34

Comment #419 - Posted by: Jonathan Paulson 6'7" 217 26M at August 21, 2009 9:38 PM

Subbed divebombers for pullups (no pullup bar outside). 17:13.

Comment #420 - Posted by: Travis K. at August 21, 2009 9:43 PM

as rx'd

11:31

Comment #421 - Posted by: Rookie - Crossfit Gold Coast at August 21, 2009 9:51 PM

as Rx'd

15:10
46/196/5'9"/m

Comment #422 - Posted by: Christopher Haley at August 21, 2009 9:55 PM

18/165/6'0/m

as rx'd
12:45

Comment #423 - Posted by: Ted at August 21, 2009 9:57 PM

22/M/178/5'11"

As RX'd 14.48

Comment #424 - Posted by: Alex b at August 21, 2009 10:02 PM

m/40/5'4"/139

Letting my hand skin heal, so subbed 75# SDHP for the pullups in each round. The effort seemed pretty similar, although the added leg emphasis made the lunges a little more painful, I think.

12:15

My best time on this wod as RX'd with pullups is 11:50something so I was pretty satisfied with the sub.

Comment #425 - Posted by: FnTX at August 21, 2009 10:03 PM

M/25/5'9"/187

"WALKING LUNGE, PULL UPS AND SIT UPS"

CFWU X 3 no pu and su

TIME: 12:13(PR)
LAST TIME: 13:37

Gooooo HARDER!!! Uuuhh I PRed but I really feel I could go harder.

DO WORK!!!

Comment #426 - Posted by: BlackCatX-Fit at August 21, 2009 10:06 PM

W/M/6'01/210
As Rx'd
except did GHD's instead of normal sit-ups
20:09

Comment #427 - Posted by: Steve Henderson at August 21, 2009 10:18 PM

M/25/158#/5'7"

As Rx'd

(Did 23 steps per leg for the 100ft)

Time: 15:46 (PR by 1:09)

Comment #428 - Posted by: Ransom at August 21, 2009 10:28 PM

M/19/162
Time: 10:37
A lil slower than i wanted next time gotta get it under 9

Comment #429 - Posted by: Kevin at August 21, 2009 10:41 PM

So, if 100 BWBS took Robb 5:12 and it took me 75:**, I guess I'm about 15% of the man Robb is, right? That's sure how I feel right now.

Strong work Mr. Orlando!!!!

Comment #430 - Posted by: Josh at August 21, 2009 11:01 PM

25/m/6'1"/170

I did this one three weeks ago when I was without access to any weights whatsoever. At that time, I finished in 20:38.

Today? 16:05. PR by 4:33. Situps on a decline bench. I'm excited.

Comment #431 - Posted by: Ian C at August 21, 2009 11:24 PM

50 ft. lunge, 15, 50 ft. lunge, 12, 50 ft. lunge, 9, 50 ft. lunge, 6, 100 ft. lunge

6:24

Comment #432 - Posted by: rawhide at August 21, 2009 11:45 PM

MGySgt. USMC M/47/6'2"/208

Before Last time as Rx'd 17:50
Last time as Rx'd 18:14
Today as Rx'd 20:13

Hmmm I do not like going in the wrong direction. Legs felt good for the first round and it was all down hill from there. Like I stated in the last post. I need to start doing a good warm up and cool down. Follow along more consistantly, and watch what I eat a bit better.

Tired, Sore, and Humbled.

OooRahh CrossFit

Comment #433 - Posted by: W.D. at August 22, 2009 12:52 AM

As Rx'd

15:04

Comment #434 - Posted by: VooDoo Medic at August 22, 2009 12:57 AM

22:20
strict pullups. Left arm sore - possibly tendonitis

pr: 13:58

Comment #435 - Posted by: I_m_Sam at August 22, 2009 1:12 AM

All lunges done with 10kg weight vest on.
Situps done as GHDs.

Time: 19:09

Comment #436 - Posted by: Jack - CF Wyre Forest at August 22, 2009 2:19 AM

m/17/5'4"/145

as rx'd
8:36 PR

Comment #437 - Posted by: Dan Rotatori at August 22, 2009 3:57 AM

19:08

Comment #438 - Posted by: TomO/42/m/200 at August 22, 2009 4:13 AM

As Rx'd.

9:05

Comment #439 - Posted by: thetimmy at August 22, 2009 4:35 AM

Went for bodyweight only today after yesterday's bonk w/Karen.

9:12 as Rx'd for PR

My best with a 10# vest was 9:34. Next time I'll try to beat 9:00 w/vest...

Comment #440 - Posted by: Mike Mc 31/5'9"/170# at August 22, 2009 5:02 AM

30 steps for lunges

11:12(pr)

Comment #441 - Posted by: ferb44 at August 22, 2009 5:13 AM

m/30/5'10/205

As rx'd:
17:32

Comment #442 - Posted by: Chris W. at August 22, 2009 5:36 AM

30 step lunges
18:45

Comment #443 - Posted by: Mad Hatter at August 22, 2009 6:05 AM

Walking lunge 180 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 180 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 180 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 180 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 180 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 180 ft.
6 Pull-ups
6 Sit-ups

lunges with 30lb dbs
14:10

Comment #444 - Posted by: lfudickar at August 22, 2009 6:11 AM

43/167

34 steps for lunges

13:42 - PR

Comment #445 - Posted by: Rick Cantu at August 22, 2009 6:27 AM

As rx'd

11:12

Anchored situps

Previous: 10:26

Comment #446 - Posted by: Jon/M/27/5'9/160 at August 22, 2009 6:46 AM

16:45 as rx'd

Comment #447 - Posted by: Doug M. at August 22, 2009 6:49 AM

25:51

jumping pullups halfway thru

Comment #448 - Posted by: d_wurm at August 22, 2009 7:06 AM

m/41/5'9"/157

sub'd push ups for sit ups

13:16

Comment #449 - Posted by: rlh at August 22, 2009 7:08 AM

M/40/6'3"/257.2#

Warm up: bike 12.2 miles in 40 minutes.

32 step lunges for the first round, then 20 squats per round. Added push-ups to the pull-ups and abmat sit-ups:
Total time: 18:10

Comment #450 - Posted by: Halvy51 at August 22, 2009 7:15 AM

F/33/5'2/125

As rx'd (overhand kipping chest to bar)

17:36

Comment #451 - Posted by: Jessica, CrossFit RBB at August 22, 2009 7:25 AM

m/38/76/200

Sore & hungover as hell - no speed records today

30 lunges/rd
strict pu's
GHD situps

18:25

pr is just under 14mins

Comment #452 - Posted by: Chas at August 22, 2009 7:34 AM

Whoops, should have re-read this workout before.

I toned it down and did pushups instead of situps, haha. (To think the whole time I was saying to myself "hmmm, haven't worked the core much in the past days")

20 Lunges
Kipp pu's
pushups

pull ups and pushups started at 18, down by threes each time w/ extra set at 6.

15:26


Comment #453 - Posted by: Joel at August 22, 2009 7:43 AM

31/m/196

14:52 as rx'd.

butterfly kips.
ghd sit-ups, only to parallel.

Comment #454 - Posted by: SAT at August 22, 2009 7:52 AM

OOPS! Posted Karen time.
This WOD, as rx'd, 13:05

Comment #455 - Posted by: Trent at August 22, 2009 7:56 AM

5x3 HPC (175,185,195,195,195)
3x5 Bench 3x5 (235,245,255)
Rx'd
15:45

Comment #456 - Posted by: Josh M/34/74"/195# at August 22, 2009 8:07 AM

As Rx'd
Underhand pullups
Situps on abmat w/o anchor

23:03

Comment #457 - Posted by: grant 178 at August 22, 2009 8:26 AM

Rob the workout was great...I want to attempt this but I am not sure my knee can take it after the surgery...

Comment #458 - Posted by: Trav at August 22, 2009 8:35 AM

As rx'd 13:54

Comment #459 - Posted by: Nate at August 22, 2009 8:50 AM

Guessed the distance
Walking lunge 100 ft.
21 Pull-ups Assisted 45
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups Assisted 45
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups Assisted 45
15 Sit-ups
only made it half-way 35:15

Comment #460 - Posted by: Robert MR at August 22, 2009 8:54 AM

WOD..
started from 18 Reps not 21...was in a hurry.

14:34
good workout

Comment #461 - Posted by: dyagg at August 22, 2009 9:00 AM

As rx'd

13:34 (PR)

Last time completed in 17:20


M/28/5'5/153

Comment #462 - Posted by: Rob at August 22, 2009 9:15 AM

WU:
1k Row
OH Squats w stick

12:56 Scaled at:
3 rds x
100 ft lunges
10 PU
20 SU

Comment #463 - Posted by: Baron at August 22, 2009 9:20 AM

Back in the UK after long vacation.

First time trying this one correctly. Last time I accidentally did 100 yards instead of feet-that was a mistake.

13:50 as RX'd, most pull-ups strict and eventually leading to a kip, but unbroken.


Good to be back.

Comment #464 - Posted by: USA Allen in UK (M/30/5'10"/201) at August 22, 2009 9:27 AM

48 m 5'10 200

as rx

14:47

Comment #465 - Posted by: Mark Barry at August 22, 2009 9:28 AM

cfwux2
burgwux2

19:51 as rx'd

situps unkooked

Comment #466 - Posted by: marty c 6'/m/240#/46 at August 22, 2009 9:30 AM

Subbed beginner pullups, I'm getting so close, but still so far on a 'real' pullups. All pullup sets were broken until 9. Can't seem to get more than 10 in a row on the level I had the bar set at.
16:12

f/26/5'5"/177

Comment #467 - Posted by: Kelly at August 22, 2009 9:31 AM

30 steps for walking lunges.
40# assist on pull-ups.
Feet anchored for sit-ups.

23:01

Over two minutes slower than last time. Pull-ups really slowed me down.

Comment #468 - Posted by: MattP (m/48/5'11/175) at August 22, 2009 9:32 AM

10:45 as rx'd. PR (13:15 previous)

then tabata run on treadmill @ 7.5 mph.

later,
b
m/32/5'8-1/2"/167
-last weekend of weight loss comp at work. weigh in on Monday

Comment #469 - Posted by: brian p at August 22, 2009 9:36 AM

M/28/210

as rx'd

~14-15 min

Comment #470 - Posted by: CT at August 22, 2009 9:50 AM

M/39/197/5'10"

AS RX'D=14:14

actually did 106 ft each time, measured off the side yard and 3 laps was 106 ft. Time was good for me w/ a bad knee, but could be faster if I didn't have to transition from indoors to outdoors each time. Could probably take off about 1 to 1.5 minutes.

Comment #471 - Posted by: jeffdpoll at August 22, 2009 9:59 AM

F/34/142/5'4"

Day late. Subbed pull ups for push ups
Feet not anchored for sit ups

13:49

Comment #472 - Posted by: Judy at August 22, 2009 10:34 AM

Crossfit Mofo w/ Mo and DJ: At Mel's park.

Time: 10:38.

PR by 10 seconds. Great workout, but I've hit a plateau here. Pullups were 21 / 18 / 10-5 / 7-1-4 / 6-2-1 / 6. Situps were unbroken but should have gone faster. I struggled on sets 15, 12, 9. Walking lunges were unbroken, but got slower at the end.

Aside from unbroken pullups, I think the only way to improve on this is faster lunges/situps.

Comment #473 - Posted by: Mel/36m/5'10"/170 at August 22, 2009 10:37 AM

100 10# wallball at 10 feet approx 6 minutes

Puppies:
Walking lunge 100 ft.
15 Pull-ups (beginner or assisted okay)
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups (beginner or assisted okay)
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups (beginner or assisted okay)
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups (beginner or assisted okay)
6 Sit-ups
12:38

Comment #474 - Posted by: Eburley at August 22, 2009 10:41 AM

as rx'd
26min

Comment #475 - Posted by: Headhunter at August 22, 2009 10:58 AM

10:48 - beat my first time by about 4 minutes.

I did lunges differently this time though, standing in place instead of walking. This made it possible to do this much faster, I think. It also made the pull ups harder, because I was out of breath when I started.

Comment #476 - Posted by: blckorder at August 22, 2009 11:10 AM

as rx'd 8:24

Comment #477 - Posted by: troy at August 22, 2009 11:16 AM

As Rx'd

13:26

Broke up the 18,15,12 sets of pullups.

Comment #478 - Posted by: Brian M/25/6'1/165 at August 22, 2009 11:18 AM

AS RX'd
10:39 PR

Comment #479 - Posted by: John 23/5'7/170# at August 22, 2009 11:53 AM

As Rx'd 9:57

Comment #480 - Posted by: pelch at August 22, 2009 12:02 PM

40/m/6'/192
10:52

Comment #481 - Posted by: DJ at August 22, 2009 12:03 PM

As Rx'd
11:28

Comment #482 - Posted by: mcdontron at August 22, 2009 12:04 PM

m/20yo/180/6'0

As rx'd in 6:46

Comment #483 - Posted by: Maguid at August 22, 2009 12:19 PM


As rx'd.
14.16 PR (over previos time of 15.39 on 6/19/09)
Back knee kissed floor; kipping pull-ups; unanchored bent knee AbMat sit-ups.

L - 15.07

Comment #484 - Posted by: CRAthens 38/M/603/187 at August 22, 2009 12:29 PM

24/m/175

as rx'd

10:23

Comment #485 - Posted by: NickR at August 22, 2009 12:37 PM

m/40/6'0"/192

11:06 - PR

Comment #486 - Posted by: Jeff H at August 22, 2009 1:02 PM

25:48,

@college gym, time includes wait time for equipment and walking from one end of gym to other for pullup bar and area available for lunges/sit ups.

Comment #487 - Posted by: Matt K./150/5'10 at August 22, 2009 1:09 PM

m/41/170/5'10"

as rx'd

16:04

I seriously congratulate post #475, 6:46 is truly word class!!!

Comment #488 - Posted by: gregorioz at August 22, 2009 1:20 PM

14:24 as RX'd, three extra pullups and situps total, 34 lunges per round.

Comment #489 - Posted by: Stephen M/26/5'9"/141 at August 22, 2009 1:55 PM

rx'd
10:29

Comment #490 - Posted by: JLG m/47/165/5'10" at August 22, 2009 1:55 PM

16:57
Strict Ring pullups
on vacation, no bar

Comment #491 - Posted by: Jette 40/M/5'11"/175 at August 22, 2009 2:04 PM

34/M/200

10:15 as rx'd

Comment #492 - Posted by: Ralphy at August 22, 2009 2:11 PM

finished 1st 3 rounds before having to stop for ridiculous neck stinger

Comment #493 - Posted by: Jon-David at August 22, 2009 2:21 PM

14:50 f/37/5'5/122
10:12 m/35/5'10/189

Comment #494 - Posted by: Pam at August 22, 2009 2:25 PM

33:25

Comment #495 - Posted by: Jerry M [38/M/250/6'2] at August 22, 2009 2:44 PM

8:48

Comment #496 - Posted by: lucien at August 22, 2009 2:51 PM

When I saw the link, I thought, "Bodyweight squats? Big deal. We do 100 bodyweight squats all the time in Angie, etc." Then I saw the video. Wow.

Comment #497 - Posted by: SB at August 22, 2009 3:02 PM

16:45

Comment #498 - Posted by: petey at August 22, 2009 3:04 PM

as rx'd

15:06

felt like a solid time. pressed hard the whole way.

Comment #499 - Posted by: rob_AF M/21/6'4''/200 at August 22, 2009 3:11 PM

m/44/175

as rx'd

12:33

30 secs faster than last time

Comment #500 - Posted by: Stu at August 22, 2009 3:15 PM

19:07

lunges were 36 alternating leg
unintentionally did 15 pullups and 12 situps for the round that was 9 pullups and 9 situps

Comment #501 - Posted by: Nicky F/45/5'2"/130 at August 22, 2009 3:27 PM

I'm very happy with how I did today.

It was 25 ft. there and 25 ft. back so a little bit of a transition... a little bit of transition with walking to pull-ups on tanbark and transition walking to cement to do sit-ups.

I finally broke into the 20 pull-ups! I hit the 21 pull-ups unbroken!

My time: 10:23!

My old time in February was: 18:44.27

I'm going to do Grace in the evening and bench press as well...

"PROPS TO THA FRAT!!!"

Franiel

Comment #502 - Posted by: Daniel Krull AKA "Franiel" at August 22, 2009 3:50 PM

9:03

Comment #503 - Posted by: FBC at August 22, 2009 4:00 PM

13:04, all unbroken alhtough I did slow down a few times with the lunges. Also probably wasted 30 or 40 seconds staring at the pull bar. Can go faster if I tighten that up a bit. Still 2 minutes faster than last time.

Comment #504 - Posted by: Smithy m/49/5'10"/163 at August 22, 2009 4:20 PM

5x3 HPC (175,185,195,195,195)
3x5 Bench 3x5 (235,245,255)
Added a round (100',3,3)
15:45

Comment #505 - Posted by: Josh M/34/74"/195# at August 22, 2009 4:23 PM

12:21 as rx'd. Beat my last time by almost 20 seconds, but forgot the actual routine and did the lunges on the back side of each set. Same amount of work, Just different order. Good push, BTP.

Comment #506 - Posted by: Ben (71" 190#) at August 22, 2009 4:28 PM

25:10

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

Thrusters
Run up and down 3 flights of stairs
Situps
Run up and down 3 flights of stairs
Pullups

Comment #507 - Posted by: arobi at August 22, 2009 4:43 PM

25/m/200

13:28 as rx'd

Comment #508 - Posted by: dave at August 22, 2009 5:08 PM

13:00

Comment #509 - Posted by: TJO 42/185 at August 22, 2009 5:23 PM

10:06

6 secs. over my PR, but right after a 5x3 BS wod, so I'm quite happy. Avg HR 169, peak 182, rec 63, almost identical to last time in June.

Comment #510 - Posted by: mas 52/M/150 at August 22, 2009 5:28 PM

Last time 12:15

This time 10:51 (pr) as Rx'd.

Was happy to see improvement.

I want to get sub 10.

Comment #511 - Posted by: Benny A at August 22, 2009 6:35 PM

35/m/180/73"
16:40

Comment #512 - Posted by: Jimmy C. at August 22, 2009 7:11 PM

As Rx'd
17:40

Still struggling through my p/u...way better than where I started but could still only manage 12 consecutive p/u

Comment #513 - Posted by: Mateo m/34/5'10"/190 at August 22, 2009 7:12 PM

started at 15's and went to 3's
12:14

Comment #514 - Posted by: cso at August 22, 2009 7:19 PM

M/34/5'10"/196

Did this one on Sat. (22 Aug) at home

As Rx'D 13:52

Felt good

Comment #515 - Posted by: bs2103 at August 22, 2009 9:10 PM

AM
Run 5 K in 25:09

PM CFWU1
Todays WOD as Rx'd
Situps feet anchored army-style
13:29

Then;
Push Press WOD from 090818
SP for WU 45x5, 95x5, PP for WU 115x5
135-145-150-155-160(turned into PJ)-160(f)-160(PJ)-145

Hey Nicky - Nice work on this one and congrats on the PP PR's from the other day!

Comment #516 - Posted by: jon h M/47/145 at August 22, 2009 10:40 PM

Rx'd 12.20 (C2B)

Comment #517 - Posted by: Garnell at August 23, 2009 12:38 AM

Just wondering.. These pull-up numbers are insane, I am only able to do about 10 before I hit total failure.. Are the pull-ups ment in the WOD's always kipping pull-ups? Or are these normal pull-ups?

Comment #518 - Posted by: Danny at August 23, 2009 1:39 AM

Hyme
Scaled to jumping pull ups.
The rest as rx'd
16:47

I think this was a great effort from the big fella.

Comment #519 - Posted by: Benny A at August 23, 2009 3:23 AM

subbed L pullups for PUs
subbed Dips for situps
28 walking lunges (4' per lunge approx 100)

15:46

Comment #520 - Posted by: dgschen m/34/210/6'3'' at August 23, 2009 4:43 AM

M/34/6'/175

As RX'd
19:42

1st time doing it in the Garage Gym with full setup. last time I did it in 17:45, but must have not been doing full pull-ups. This time, did all kipping pull-ups. Will have to wait until next time to get a good comparison.

Comment #521 - Posted by: bsw at August 23, 2009 4:46 AM

As Rx'd 10min 11sec

this was after my CFSB Deadlifts and High Reps (21-15-9) Deadlifts

Comment #522 - Posted by: Mike 24/5'10"/175 at August 23, 2009 6:51 AM

20:06 as rx'd with GHD's

Comment #523 - Posted by: EVAN at August 23, 2009 7:08 AM


8:02 pr

Comment #524 - Posted by: Kevin McClellan 48/M/195 at August 23, 2009 7:11 AM

49/m/190

As Rx'd 14:59

Comment #525 - Posted by: denob at August 23, 2009 7:27 AM

m/40/67"/185#

rx'd 18:52

walked from 2nd floor of garage to first floor to do lunges in the driveway.

Comment #526 - Posted by: Anthony Rubino at August 23, 2009 7:46 AM

27:34 sub 125# lat pulldowns for pullups

Comment #527 - Posted by: ben at August 23, 2009 8:08 AM

m/27/6'0"/175

rx'd: 16:34

I can really see the benefit of doing a good warmup. Strangley, situps slowed me down the most.

Comment #528 - Posted by: Thomas W at August 23, 2009 8:16 AM

11:41 as rx'd...1m PR

Comment #529 - Posted by: IronMike m/26/5'10"/165 at August 23, 2009 8:35 AM

M/20/202/6'1"

23:50
outside in heat..@reds bootcamp

Comment #530 - Posted by: Meat at August 23, 2009 10:29 AM

M/63/194-
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
19:51 PR!!

Comment #531 - Posted by: peejay2 at August 23, 2009 10:45 AM

27:43 as rx'ed.. finally did all pullups proper, no jumping. yeah!

Comment #532 - Posted by: eg at August 23, 2009 10:52 AM

m/19/165

35:41

Comment #533 - Posted by: nwforrer at August 23, 2009 11:54 AM

M/49/175

used abmat for situps

13:43

Comment #534 - Posted by: Bone at August 23, 2009 12:11 PM

m/26/222/6'3''

as rx'd

24.13
i like this time but those wallballs yesterday set me up for a rough workout today.

Comment #535 - Posted by: jeremy griffethtalley at August 23, 2009 12:11 PM

WOD - (mod: 21-3 for 7 sets, chest to bar, Abmat) 17:18

7 minutes slower than last 'cause of mods.

Comment #536 - Posted by: rebar [m/50y/70"/10st08] at August 23, 2009 12:29 PM

First WOD ever.
F/27/131/5'7"
Mod: 18/15/12/9
Time 11:39

Comment #537 - Posted by: Marina at August 23, 2009 12:38 PM

Did all reps but took me forever. Only 8 pullups assisted by gravitron because all the pullup bars were being used. Only thing not broken were sit-ups.

My time 31:50

My wife did the whole thing in 26:11 and could've gone faster but was waiting for me for the first two rotations. She did all pullups on gravitron.

Comment #538 - Posted by: minusver at August 23, 2009 1:00 PM

22:31

Comment #539 - Posted by: mullincg at August 23, 2009 1:01 PM

warm up: 5 min jumping rope
WOD: 19:45

Comment #540 - Posted by: tanzenfranz at August 23, 2009 1:34 PM

23.m.137.65"

as rx'd
14:54(PR)

Last Time:
17:24

Last PR:
16:52

Comment #541 - Posted by: Francis Vu Nguyen at August 23, 2009 1:35 PM

24min

Comment #542 - Posted by: Szilárd at August 23, 2009 1:41 PM

WOD as rx'd ,
7.58.
slower than last time again,but did extra 5 lunges per round this time,also think i did an extra round again !
before , rdl's 5 x 5, sn halt. dl's, 5 x 3,sp 5 x 5, and after f/s 5 x 5.

Comment #543 - Posted by: Pedro Barrera,Scotland at August 23, 2009 1:56 PM

22yo - 152lbs - 5'7"

As Rx'd: 10:34

Comment #544 - Posted by: AJB at August 23, 2009 2:01 PM

CFWUx3 - PU

WOD as rx'd.
Lunges: 100ft x 6
PU: 21-18-15-12-9-6
SU: 21-18-15-12-9-6 (GHD-style on ball)
12:04
PB by 1:34
Lunges and SU felt the same, much faster on PU.

Comment #545 - Posted by: Harpo m/42/5'7"/145 at August 23, 2009 2:09 PM

22yo - 152lbs - 5'7"

As Rx'd: 10:34

Comment #546 - Posted by: AJB at August 23, 2009 2:28 PM

CFWUx3
As rxed:

15:41

Comment #547 - Posted by: ANB6 at August 23, 2009 2:53 PM

M/ 35/ 132 lbs/ 5'-6"
As Rx: 10:53
This time was a little faster than last time, but I still think it's all in the time of the lunging.. there's no problem with the pullups and the situps are more like a rest, but the walking lunges get to you after a couple of rounds and they get more challenging.. this time I just said, no stopping at all.. only a couple seconds where I turn around at 50'.
I did this one almost entirely cold.. almost no warm up... I had to be in and out of the gym and be somewhere else... still squeezed in a fun fast WOD...

Comment #548 - Posted by: Anton at August 23, 2009 3:05 PM

14 33

Comment #549 - Posted by: Paul A at August 23, 2009 3:06 PM

8.09 outside missed pr 7.34

Comment #550 - Posted by: Rosie in Atl at August 23, 2009 3:06 PM

M/53/142/5'8"

as rxd 10:38

Comment #551 - Posted by: Ssscaler at August 23, 2009 3:35 PM

M/33/80kg/5'6"
WOD as Rx'd

16:05

Comment #552 - Posted by: Cuzza at August 23, 2009 3:47 PM

20:14

Comment #553 - Posted by: maetheri M/20/5'7"/148 at August 23, 2009 4:22 PM

Rx'd 12:55 (pr)

Comment #554 - Posted by: GU997 at August 23, 2009 4:50 PM

did this with ring pull ups, miss-read the post and did 100 YARDS of lunges instead of 100 feet!!
I also mistakenly added a round at the end (100 more yards of lunges and 3 reps each su's and ring pu's)

oops!

17:55

not so bad I guess, considering....

Comment #555 - Posted by: Ian M/32/84kg/1.85m at August 23, 2009 5:16 PM

11:35 about 12 seconds better then my last time

Comment #556 - Posted by: Ian Wheelis at August 23, 2009 6:14 PM

Accidentally flip-flopped pull ups, sit ups, and lunges, reps as rx'd: 10.22

Comment #557 - Posted by: Mike Honcho M/30/5'10"/170 at August 23, 2009 6:22 PM

12:28

Comment #558 - Posted by: Peter_P at August 23, 2009 6:32 PM

m/28/174

As Rx'd

20:30

only broke x15 pullup set

Comment #559 - Posted by: Dorff at August 23, 2009 7:22 PM

14 33

Comment #560 - Posted by: Paul A at August 23, 2009 8:36 PM

17:25

M/33/165

Subbed L-sit Pull-ups with metrolius rock rings for kipping pull-ups/sit-ups (bar at playground waaaay too low for normal pull-ups)

Comment #561 - Posted by: CJ at August 23, 2009 8:39 PM

30:05, as Rx'ed! I know that's a really slow time compared to the other posts here, but you have no idea - This time last year, I was only able to do three pull-ups. I still had to break them up into groups of 4 or 3 (or even just 2 at the very end), but I did them! This is a major victory for me to not use the Gravitron machine for a pull-up-intensive workout. I'm sure once I figure out how to do kipping PU's, my time will drop dramatically.

Comment #562 - Posted by: Ryan Janus at August 23, 2009 9:13 PM

@ work, 11:34, accidentally did about 160 extra feet of lunges, all in the 1st 4 rounds, UA situps on homemade abmat, PU chin over bar,

entire WOD unbroken

Comment #563 - Posted by: Mad Max at August 23, 2009 9:49 PM

On Friday:
Joe - 11:42
Dave - 11:50

as rx'ed.

Comment #564 - Posted by: Joe Casale/m/5'5"/170 lbs at August 23, 2009 11:24 PM

as rx'd:

13.55

Comment #565 - Posted by: Zeb G at August 24, 2009 3:35 AM

12:04

Comment #566 - Posted by: 42elysium at August 24, 2009 4:52 AM

CFWU x 3 non-std,

NOT as Rx'd but I did do TWO pullups/round; 1st pullups since June! VERY strict, no kip, long full extension to stretch. Sub'd pushups for pullups otherwise

16:30

Maybe one day I can get back in the as Rx'd.

Comment #567 - Posted by: F15E_WSO_M/47/6'/175 at August 24, 2009 5:35 AM

10:15 as rx'd.

Comment #568 - Posted by: Jim G-ville at August 24, 2009 5:46 AM

Missed

Comment #569 - Posted by: Bphantom at August 24, 2009 6:03 AM

9:30 seconds. that wasnt as hard as some of them are

Comment #570 - Posted by: Christian Elwood at August 24, 2009 6:20 AM

23:59

still can't kip, so strict pullups

Comment #571 - Posted by: CME f/30/5'6/165 at August 24, 2009 7:00 AM

M/40/170

As rx'd:

14:50

Comment #572 - Posted by: Richie D. at August 24, 2009 7:12 AM

As Rx'd

12:59
------------------------
Compare to 090406

11:20

Comment #573 - Posted by: Louis Herrera 50 70" 179 at August 24, 2009 7:47 AM

M/28/174
16:41.

Pull-ups are still painful - I need to work on my grip. After I get tired I end up gripping with my fingertips, and that destroys my hands.

Comment #574 - Posted by: John W at August 24, 2009 7:48 AM

13:09
I did this wod at station 1.
My legs were already sore from, intervals the day before.
kirk rangel

Comment #575 - Posted by: kirk rangel at August 24, 2009 8:35 AM

34yom, 5'8" 170.
Did this today at CF949, 10:07 as Rxed

Comment #576 - Posted by: John Hoffner at August 24, 2009 9:04 AM

Did the Filthy Fifties yesterday with a buddy who is behind. Destroyed me as always!!!! Did this one today, dont know why yet because I am still recovering from yesterday.

Time was 13:45.

Comment #577 - Posted by: Madman at August 24, 2009 9:44 AM

M/24/173

As Rx'd:
9:56

Max Effort Pull-ups afterward=23.

Comment #578 - Posted by: Erik Fay at August 24, 2009 10:22 AM

17:00 min as Rx'd.

Comment #579 - Posted by: the polish rifle 25m/5'8/160 at August 24, 2009 10:40 AM

8:36 as Rx'd.

Comment #580 - Posted by: John m/165/68"/40 at August 24, 2009 11:00 AM

15:43
pr by 8 sec whoo hoo!

did some kips w/o the band..Finally!!!

Comment #581 - Posted by: biff f/27/5'5/140 at August 24, 2009 12:01 PM

27yo/M/6'2"/165

15:45 as rx'd.

Does it count as a PR if its the first time you've done it?

Comment #582 - Posted by: Grant Muller at August 24, 2009 12:03 PM

M/26/5'7"/180

As Rx'd 9:52

Comment #583 - Posted by: Brandon Mericle at August 24, 2009 12:07 PM

Rob...hey it's Maziar! I just started Crossfit training at an MMA gym here in San Diego. Crazy video...you're a freakin animal!

Comment #584 - Posted by: Maziar at August 24, 2009 12:24 PM

16:59

Full GHD situps

Comment #585 - Posted by: quallnow at August 24, 2009 1:22 PM

3 rounds:
30lb dumbbell single arm overhead walking lunge, 30 steps
pullups (21, 18, 15)
decline situps #2 (21, 18, 15)

3 rounds:
walking lunge, 30 steps
pullups (12, 9, 6)
decline situps #2 (12, 9, 6)

10:43 08/24/2009 (30 steps)
12:42 06/13/2009 (32 steps)
12:12 04/05/2009 (30 steps)
13:14 02/26/2009 (30 steps)

Comment #586 - Posted by: johnathon in seattle 28/5'8/158 at August 24, 2009 2:05 PM

Keep making small errors in the workout, went from 21 down to 3 instead of just 6. 16:12 with beginner pullups. Getting close on those.

f/26/177/5'5"

Comment #587 - Posted by: Kelly at August 24, 2009 2:18 PM

15-16 min, as rx'd.

got trapped in unavoidable small-talk with an old friend after the first round, subtracted the time but admittedly the breather helped a bit.

Comment #588 - Posted by: indo chris m/33/6'1/185 at August 24, 2009 3:19 PM

Jeff @ home
C2B
9:28

C
C2B
9:21

Comment #589 - Posted by: Jeff & Charity @ CFSnohomish at August 24, 2009 4:07 PM

16:30

Comment #590 - Posted by: DT Caywood M/48/6'/185 at August 24, 2009 4:15 PM

One of my favorites

18:30 with GHD situps

Comment #591 - Posted by: TZ at August 24, 2009 4:20 PM

1st WOD: 5 OHS @ 135lbs + 10 Ring Dips AMRAP in 20 min. = 13

HQ = 13:08 Rx'd

Comment #592 - Posted by: Linker at August 24, 2009 4:29 PM

10:18 (pr)

Comment #593 - Posted by: al deezy (32m-155) at August 24, 2009 5:37 PM

8:17

Comment #594 - Posted by: Neil08070 160/M/21 at August 24, 2009 6:25 PM

26:30

Comment #595 - Posted by: EdC at August 24, 2009 6:48 PM

f/22/122/5'1"

Ugh, alright, I have no idea why we did two full lengths of the basketball court, since I just looked it up and that is 94' x2.

My time with that was 24:12. Not so bummed now comparing to everyone else's times. Also, as rx'd, no mods.

Comment #596 - Posted by: Megan at August 24, 2009 8:01 PM

M/40/6'/215
As Rx'd
16:47
Did Cindy earlier in the morning. Waited one hour to start this one.(Catching up is hell)

Comment #597 - Posted by: The other Kyle at August 25, 2009 3:59 AM

24:30

Comment #598 - Posted by: dsm19 M/30/6'0/215 at August 25, 2009 4:33 AM

Rx'd

9:57 pr

Comment #599 - Posted by: amped 34/M/190/6' at August 25, 2009 4:55 AM

14:14 as rx'd

Comment #600 - Posted by: Billy at August 25, 2009 6:00 AM

14:14 as rx'd

Comment #601 - Posted by: Billy 22/M/190/6' at August 25, 2009 6:01 AM

subbed 35 alternate lunges for 100ft

13:02 (pr by 1:16!!)

first time kipping :)

Comment #602 - Posted by: Jack - THFC at August 25, 2009 7:10 AM

10:20
oly cycle

Comment #603 - Posted by: ehayes at August 25, 2009 7:30 AM

as rx'd
9:01 - 5 seconds better than last time

Comment #604 - Posted by: luna at August 25, 2009 7:49 AM

M/31/5'9"/152

As rx'd.

11:21

18 and 15 sets of pull ups were broken. Others unbroken.

Comment #605 - Posted by: Antun Karlovac at August 25, 2009 7:52 AM

Totally messed up did dips instead of sit ups. wups.

25 min

Comment #606 - Posted by: DoubleJ at August 25, 2009 7:57 AM

18:32 pr

Comment #607 - Posted by: controlfreak at August 25, 2009 8:37 AM

17:33

Comment #608 - Posted by: DELTA DOG at August 25, 2009 8:54 AM

rob wore really loose shorts that i have been looking for my squats. Where can i get these??

Comment #609 - Posted by: cornballer at August 25, 2009 8:59 AM

11:06

Comment #610 - Posted by: Dave Newman at August 25, 2009 9:33 AM

8:57

Comment #611 - Posted by: steeliekid M 40 175 67" at August 25, 2009 10:13 AM

12:35

did extra set of lunge, 3 PU, 3 SU. w/o ~ 11:30.
did lunges in driveway rather than basement.

previous best (lunges in basement) was 10:57

Comment #612 - Posted by: mwf at August 25, 2009 10:20 AM

13:58 as rx'd

Comment #613 - Posted by: Thomas Baklayan at August 25, 2009 10:20 AM

WOD as prescribed with unanchored Abmat sit-ups: 10:37

Comment #614 - Posted by: M@ at August 25, 2009 11:54 AM

Read it wrong and went down to 3 PUs and 3 SUs all that said 13:20

Comment #615 - Posted by: Tonyz at August 25, 2009 1:05 PM

15:38 as rx'd

Comment #616 - Posted by: J Cooper at August 25, 2009 1:17 PM

Previous time: 17:00
Today: 14:09

Last time and this time with walking to where I did the lunges.

Comment #617 - Posted by: bruce at August 25, 2009 2:37 PM

time: 11:36

Comment #618 - Posted by: N_Rahim at August 25, 2009 2:45 PM

47/M/184
21:52

Comment #619 - Posted by: Zim at August 25, 2009 3:16 PM

17:30 as rx'd

PR by about 2 min

Lunges were mostly unbroken
PU sets of 21,9,and 6 were unbroken. Others were in two

Comment #620 - Posted by: Andy A at August 25, 2009 3:27 PM

16:52

Comment #621 - Posted by: nsb at August 25, 2009 4:35 PM

@thesweatbox

9:18 (newPR)

Comment #622 - Posted by: stinker [27/m/160#] at August 25, 2009 6:34 PM

M/37/185/5-10
AS Rxd
PR of 9:31
last time did it on 18 Jun with a 11:30.

Comment #623 - Posted by: Matt A at August 25, 2009 6:53 PM

13.12 wu-30min stairs at office level 13/4 aerobic


last time-27...RTFQ-did 100 lunges vice 100 feet, ouch.
wu=surf 1 hour, jog strand 28 mins

Comment #624 - Posted by: gregev at August 25, 2009 7:24 PM

14:56

Comment #625 - Posted by: ecp2 at August 25, 2009 8:23 PM

did push-ups instead of sit-ups for some reason
18:38

Comment #626 - Posted by: cja at August 25, 2009 8:49 PM

(done 8/24 after a non rx'd rest day-Karen wrecked me last WOD!)
23:57(pr)...153/175
Scaled pull-ups to 14,12,10,8,6,4. Unanchored sit-ups on abmat. Pretty happy to set PR even with three interruptions to talk to neighbors. Need to push it harder next time.

Comment #627 - Posted by: Mike Scott M/43/5'10"/210 at August 25, 2009 10:02 PM

15:30

Comment #628 - Posted by: dingrr 50/m/175 at August 26, 2009 3:02 AM

chinchen - m/30/185/75"

15:40

gunnar - m/37/190/73"

10:44

Comment #629 - Posted by: gunnar at August 26, 2009 5:44 AM

17:35
it took me a lot longer than I thought it would
>>>>>>>>>>>>>>>>>>>>>

Comment #630 - Posted by: Tim- Pacific Grove at August 26, 2009 6:51 AM

M/35/6'/205#

Best set yet. Did all pull ups unbroken for a time of 18:34

Comment #631 - Posted by: EREK at August 26, 2009 9:30 AM

CFWUx3 (no PUs)
13:36

Matt: 20:20

Comment #632 - Posted by: Doug at August 26, 2009 2:34 PM

21/M/195
Second time doing it, beat my old PR of 15:30 with a 7:49...this may be because i did 100 lunges, not 100 feet on the first one. Idiot.

Comment #633 - Posted by: Cam at August 26, 2009 3:27 PM

M/33/193/6'

As RX'd: 12:23

Comment #634 - Posted by: Lee at August 26, 2009 4:00 PM

13:11 as rx'd

Over 2 min pr! not too shabby.

Comment #635 - Posted by: john20_arkansas at August 26, 2009 4:38 PM

As rx'd 12:59

Comment #636 - Posted by: RickA 44/M/5'10"/165# at August 26, 2009 7:13 PM

Lost track of time. Need to get a stopwatch.
Around 16 or 17 minutes.

Comment #637 - Posted by: Dani at August 26, 2009 8:55 PM

Puppies

15/12/9/6

around 10min

Comment #638 - Posted by: Spencer at August 26, 2009 9:10 PM

m/29/6'1/195

as rx'd

10:12

Comment #639 - Posted by: matt b grand cayman at August 27, 2009 6:24 AM

************************************ 08/25

20:40

Note: Lack of cool down resulted in a lot of soreness in thighs and butt the next day.

Comment #640 - Posted by: tommykrackcorn at August 27, 2009 7:24 AM

Time: 20:16
First time I did this (first WOD ever, it was 21:27 with assisted pull-up machine with 40lbs.

Did some strict pull-ups, some kips, mostly jumping a bit. Definitely need to get the kips going better, starting to swing after 2.

Feet un-anchored for sit-ups - hate it. Give me GHDs over un-anchored sit-ups anyday.

Comment #641 - Posted by: Kristina 26/5'3"/117 at August 27, 2009 7:55 AM

17:48

Cheated on most of the pullups.

Comment #642 - Posted by: Matthew at August 27, 2009 8:49 AM

30/m/5"11"/200

As Rx'd

13:47

Comment #643 - Posted by: cheflin at August 27, 2009 9:16 AM

Scaled to 21-15-9, but forgot on the last set and did 15 again. Not sure of distance on the lunges, walked length of gym and back, guessing 90 feet? Assisted/beginner pullups, GH situps. Time 14:13. I'm still not sure what is best on high-rep pullup days. First, my gym doesn't have a normal pullup bar, so I have to use the bar on the Smith machine set high. Second, I can probably do only 5-6 strict pullups per set at this point. Am I better off just doing a max rep pullup set each round, or go for 21 assisted or beginner pullups?

Comment #644 - Posted by: T.K. at August 27, 2009 2:51 PM

15:18

Comment #645 - Posted by: JT at August 27, 2009 5:06 PM

finished in 15:21, lunges were so much easier and yet still very painful!

Comment #646 - Posted by: Dan in West Chester, PA at August 27, 2009 7:40 PM

12:42.

PR by 1:50.

Comment #647 - Posted by: Latham Fell M/29 at August 27, 2009 8:24 PM

M/19/5'10/144

sit-ups anchored ab-mat

10:59

Comment #648 - Posted by: Josh R at August 28, 2009 5:48 AM

14:44 although this is a record it is still not good enough. should be closer to 10-12 mins...lose most of the time on the pull ups breaking the sets up. elbow is hyper-extended a bit from trying ring muscle ups at the cert last weekend.

Comment #649 - Posted by: scubasteve 37 170 at August 28, 2009 6:56 AM

M/40/195/6'

16:40 PR

As rx'ed abmat butterfly situps

Comment #650 - Posted by: Rbyrn@Crossfit Myrtle Beach at August 28, 2009 9:03 AM

28 male 195

19:45 mins

Comment #651 - Posted by: Birch at August 28, 2009 10:32 AM

Overhead squat work and Deadlift work.

My right hip was hurting from a run this morning. I made a foam roller and I am starting to work it out.

22:20
I needed to warm up my pull ups better, and move faster on my lunges.
Overall I was pretty happy with my preformance. I needed to move faster and push harder but I maintained a decent pace.

Comment #652 - Posted by: jared 30/M/72"/210lb at August 28, 2009 12:12 PM

19:25 inverted pu

Comment #653 - Posted by: roymcclung at August 28, 2009 3:33 PM

As Rx'd
11:35 PR

Comment #654 - Posted by: bkrupp (m/32/5'4"/162) at August 28, 2009 7:43 PM

9 Burpees
WU
15:33
090620 - 14:45
M/48/193#/72"

Comment #655 - Posted by: RB at August 28, 2009 7:59 PM

m/35/5'9/175

CFWU-3. Reg except 12 pushups instead of PU 2nd. Superman. Burgener. 8 Burpees.
12:34-PR
Pretty good job pushing consistently. A few pauses on later lunges. PU & situps unbroken.
6/3: 12:54
4/6: 13:24
2/26: 13:54
To get faster, may need to not be as deliberate on lunges, in order to quicken pace, but need to maintain form.
Endurance: Tabata - 20 on , 10 offX8. 12% grade. Started w/speed on 10. Had to move to 9.5, then 9.0, eventually to 8.0 to finish.

Comment #656 - Posted by: jrm at August 28, 2009 8:15 PM

as rx'd:

10:16 (11:29 prev)

Comment #657 - Posted by: MikeyPaul - m/27/5.8/170 at August 28, 2009 8:16 PM

Did 30 lunges for the 100ft. This should be about right.

Split the PUs into 2 sets each.

14:00mins dead.

Good WOD this one.

Comment #658 - Posted by: BarryT at August 29, 2009 7:13 AM

14:48 @rx'd

Comment #659 - Posted by: Jason B. at August 29, 2009 1:18 PM

erin:

12:00 - jumping pu's

Comment #660 - Posted by: MikeyPaul - m/27/5.8/170 at August 29, 2009 1:55 PM

As Rx'd

8:32 (PR)

That was badass.

Comment #661 - Posted by: AndrewE at August 29, 2009 1:56 PM

31 lunges per turn

TIME - 10:07

disappointed

Comment #662 - Posted by: smithwick's at August 29, 2009 4:25 PM

Dead hang pullups, inclined sit-ups (situp bench propped up on two steppers, about 40-45 degrees)

24:51

[23:48]

Comment #663 - Posted by: JonK at August 29, 2009 4:48 PM

M/42/6'/153 8-25-09
100 ft lunge x 6
pullups 7/6/5/6/5/4
situps as rx'd
22:27

Comment #664 - Posted by: PB at August 29, 2009 5:42 PM

13:35

Comment #665 - Posted by: morisong at August 30, 2009 4:25 AM

34 year old male, 204 lbs.

17:13 big PR for me. Felt like a steady sprint through the workout.
Last time was 19:5 something

Comment #666 - Posted by: kgw at August 30, 2009 10:00 AM

lifting platform is 18' long, subbed 3 passes (6x18') down/back for each 100'.

17:50

Comment #667 - Posted by: michael leach at August 31, 2009 5:42 AM

As Rx'd

13:20

Comment #668 - Posted by: Brian M. 32/M/5'9"/170 at August 31, 2009 6:06 AM

Forgot to post

completed in 21 min, but started at 15PU/Sit-ups as this was my first time

Comment #669 - Posted by: JonathanA at August 31, 2009 9:53 AM

CFWU

as Rx'd

18:49

Comment #670 - Posted by: Karsk (55 M 5'9" 185lbs) at August 31, 2009 10:58 AM

Brand-X Scaled
15-12-9-6
16:56

Did first 15 PU unbroken and unassisted (PR! -haha)
Feet anchored for SU
Overall, I'm pleased.
Ready to do better next time!

Comment #671 - Posted by: Augustus at August 31, 2009 11:13 AM

m/28/175

as rx'd

9:14 (w/ extra round)

Messed up and did an extra round of lunges and then 3 Pullups + 3 situps and still managed to beat my old time by 7 seconds! Nice.

Comment #672 - Posted by: M Temesy at August 31, 2009 12:16 PM

18:36 as rx'd

Comment #673 - Posted by: JTeets at August 31, 2009 12:31 PM

on 31/8 23.43
sub pu for pushus

Comment #674 - Posted by: Anne at August 31, 2009 1:48 PM

19 minutes

Comment #675 - Posted by: Maverik at August 31, 2009 3:34 PM

ok so this time i went for the Rx'd workout instead of using the modified pack i did last time which started at 18 reps and worked down to six in 5 rounds... time was much better on that one.

first time i did this wod as Rx'd = 32:43

Comment #676 - Posted by: BobO (m/24/6'5''/190) at September 1, 2009 10:16 AM

m/31/6'1"/195

Work up to 1RM OH Press
135/145/155/165PR/165

WOD as Rx'd

16:06

Comment #677 - Posted by: chris at September 1, 2009 12:37 PM

m/23/6'/165

as rx'd...

last time: 14:50
this time: 19:38

oh well

Comment #678 - Posted by: Coon at September 3, 2009 1:50 AM

25.55
westmount tennis park

Comment #679 - Posted by: footdoc at September 3, 2009 6:57 AM

rxd 9;32

Comment #680 - Posted by: buggzilla at September 3, 2009 1:17 PM

as rx'd 11:28

Comment #681 - Posted by: mike in the ro at September 3, 2009 1:28 PM

090613

At home

25:24

090821

At the gym

36:38

Comment #682 - Posted by: EMelton at September 5, 2009 7:48 PM

41m/206/75.5"

Completed 9/1/2009
Subbed 25 lunges for 100ft
Assisted pullups after 50% or so each time

Cumulative time after end of each round

21- 3:32
18 - 6:46
15 - 9:59
12 - 12:45
9 15:19
6 (done) - 17:28

6/14/2009 - 19:00

Comment #683 - Posted by: nashville steve at September 7, 2009 9:33 AM

15:40

Comment #684 - Posted by: TROY at September 8, 2009 7:14 AM

12:35 as Rx'd
Mostly kipping pull-ups

Comment #685 - Posted by: Nick M/25/203/5'11'' at September 11, 2009 9:45 AM

29/m/185

ring PU and abmat SU

11:31

Comment #686 - Posted by: MoGreene at September 16, 2009 3:55 AM

cfwu x 2 (second set no pull ups) w/ DUs, 5 pistols each leg w/10 lb. counterweight, and 200 meter runs in vibrams.

As rx'd w/o abmat - feet hooked under basketball hoop. Unbroken pull ups.

13:07

Comment #687 - Posted by: EM at September 17, 2009 11:45 AM


31/m/160/65"
17:28
As Rx'd. situps unsupported
guesstimate on 100ft of lunges

Comment #688 - Posted by: ac at September 21, 2009 2:57 PM

36m191
23 mins

36f128
15

eric
1/3 of the pullups
22 mins

Comment #689 - Posted by: jmcneal at September 23, 2009 7:50 PM

M 37/150/64"

As rx 13:29 - New PR for me by over three minutes!

Comment #690 - Posted by: CWO Bean at October 1, 2009 4:50 AM

15:50

Comment #691 - Posted by: MattD/M/33/170/5'9"/Louisiana at October 5, 2009 8:01 PM

6'2/42/185

Rx'd

20.08

Comment #692 - Posted by: Jeff A at October 21, 2009 3:47 PM

8:01

M/39/182/5'10"

Comment #693 - Posted by: jayhawkcf at January 1, 2010 9:53 AM

20:29 (at little park)

PR is 17:57 (at G. park)

Comment #694 - Posted by: Manchild at January 6, 2010 9:59 AM

M/29/176/5'10"

as rx'd

11:48

Comment #695 - Posted by: Mark at July 8, 2010 6:20 AM

I have to see the 6 min to believe that one. I dis the pullios without a drop and didn't pause once and was pressed to score 13.59. Granted I am 41 still how fast can you possibly move.

Comment #696 - Posted by: J Napoli at July 9, 2010 4:35 AM

12:38

Comment #697 - Posted by: erik at August 23, 2010 3:45 AM
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