Ouch

well...I'm going to a cert tomorrow at CFX in Sydney....so I sure am happy I don't have to do these 150 GHDs

good luck y'all!

Awesome!

What is the difference between full clean and squat clean?

I'm doing tomorrow's workout with some friends at a college gym and there is only one machine on which we can do the GHD situps. Since we will all finish the Squat cleans at about the same time, I was wondering if we should sub the GHD situps for something else when someone else is using the machine for the sake of time, or if we should just wait. Waiting does not seem right to me, since this is a timed exercise.

If it would be better to sub, assuming that one of us is on the machine, what is the correct substitution? I'm guessing situps plus something else, but I really don't know.

Nic, I do the same thing at school with a couple of friends. Since GHD situps are just so fricken awesome, I rarely sub, but instead we all just take turns for the whole workout. It means you're at the gym longer, but I feel like its better motivation anyway when you have other people cheering you on.

Traveling tomorrow to Cali to take the Kids cert again. Continuing my CrossFit Education..

I'll sneak this in in between my morning classes. Looks too brutal to miss.

this looks like fun!!!

#5 nic

I've done the workout twice and both times I did not do GHD's. Its still a great workout. Sub anchored or unanchored sit-ups, hands-on-head or at the side. or rig up a bench on the smith machine for a second GHD sit-up spot. All options work well, and if you really want more of a lung burn do anchored sit-ups with hands at side because you will get through it faster with your heart pumping harder.

Anyway, If I was competing w/ my friends, I would have everyone do the same type of sit-up regardless of which type you choose. If you want the GHD's have only one person go at a time or two if you can rig another one up. Hope this helps.

Note to self: Stop answering these questions and procrastinating.

Anyone else, find their addiction to the crossfit comments page getting in the way of more productive behavior? And I thought crossfit made people more productive...some what kidding, but kind of true for me...

Ouch my abs have rhabdo already!!!!!

The Mac
37/m/5'10"/219

well well well isnt that just nasty coach...thank you may I have another...day before the Fight and we are getting smoked..Makes the FGB just that more fun..Love it...Good luck everyone...better get some rest for when we wake up tomorrow its time to RAT UP!!!!!!

addiction yes but almost a good addiction...

I think i found a way to do GHD situps in my hallway! I put piknick bench thing i have kinda caddycornered in a doorway, then hook my feet under a shelf in my coat closet. I don't have a full range of motion. but it works pretty dang good. I def feel the burn!

#3,

The difference between the regular full clean, or power clean, and the squat clean is the added squat movement in the clean. As you clean the bar you drop into the lower position of a front squat. Then you stand, or finish the second half of the squat, to the full clean position. You can find some example videos online.

Man, that guy in that pic is some sorta stud...

I cannot wait to go full bore on this WOD.

Thank you, Coach

Just starting doing CF this week with some fellow co workers and we are hooked. THIS S%%t ROCKS!!!!!
Can't wait for this WOD.

Holly and Sandy!!! You girls look great in the video!!!! And how lucky to be coached by Todd and Lisa!! Miss you both tons.

Oh man, and my abs just got healed up from the last wod with GHD's in it! this does look fun, and I cant wait!

Hey, short time cross-fitter, first time caller....

Had two quick questions about this WOD.
1) The squat cleans: how are those executed. I didn't see a video in the demos section so was just looking for a little more clarification of what I'm doing hear. Is it a squat and then a power clean or some sort of combined motion.
2) My gym doesn't have the flat apparatus for the GHDs, they only have an angled one. Can I do this exercise on the angled on or should I sub in something else.

Really appreciatte the help. Its part of what i love about CrossFit. I started doing it 3 weeks ago and I feel like I've joined a community, not just a workout plan.

is a squat clean the same as the clean in the exercise videos?

#4 Kasie

There is no difference between a full clean and a squat clean. Below is from the site's FAQ section. Hope this helps.

2.15. What's the difference among the clean (and snatch) types?

Squat clean aka Full Clean aka Clean = start from the floor, catch in a full squat.
Hang clean = start from the hang position (above or below the knees), catch in the full squat position.
Power clean = start from the floor, catch in a quarter or half squat position aka the power position.
Hang power clean = start from the hang position above or below the knees, catch in the quarter or half squat.
"Hang" describes where you start.
"Power" describes where you catch

10 135lb squat clean (unbroken)
50 ghd situps
08 135lb squat clean
40 ghd situps
06 135lb squat clean
30 ghd situps
04 135lb squat clean (unbroken)
20 ghd situps
02 135lb squat clean (unbroken)
10 ghd situps

2 hand touch to floor on ghd situps

15:22 09/24/2009
29:00 10/14/2008

full reps on squat cleans, no platform.

What exactly is a ghd situp?

IF YOU ARE NEW TO GHD SITUPS....

If you have not done a GHD sit up before or, if you have only done a few and never in a WOD, DO NOT DO THIS ONE AS RX'D!

PLEASE check out this video from coach and his warning about GHD's:

http://www.youtube.com/watch?v=Ufaa41nkIP8

100 is a lot of GHD's :-)

Have Fun, Train Hard,

Billy

easy day...

GH

my gym doesn't have a GHD machine either.

Try wedging a swiss ball into the back of the seat on a calf raise machine.
Then...sit on the ball and anchor your feet underneath the knee pads on the machine.
This should allow you then to lower your body back until you touch the floor and then sit up to vertical at the top of the movement.

It isn't ideal, but it is the best way I've worked out the replicate most of the GHD movement.

what's a squat clean?

Thanks in advance

I've never done squat cleans before and I've never had any kind of lifting training aside from the demos on the site. Should I try these? I don't know if it would be dangerous for me to do them, or if they are pretty easy. Should I sub out one squat and one hanging power clean for each rep instead? Thanks.

Wow! Been through 8 CF workouts so far and this one seems crazier than the rest!

Sorry if this seems like a repetitive question, but is the "Squat clean" exactly what I'm seeing in the demo video entitled "Clean"? That seems to be what I'm reading in the posts here...

This will be my biggest challenge yet in CF! Crossfit is sweet pain...

Squat clean=full clean=clean
Bar starts on the floor, you clean it up to the rack position, drop into a front squat, and stand up.

As for the GHD situps, DO NOT DO ALL 150 GHD SITUPS AS RX'D IF YOU'VE NEVER DONE HIGH NUMBERS OF THEM BEFORE. You will most likely get rhabdo or at least end up with severely weakened abs for the next few weeks. If you've not experienced with this exercise, don't do any more than 10 or 20 of them--do the rest of the situps on an abmat. Start adding in a few GHD situps to your warmup or cooldown every day and slowly build the numbers up.

Been a while since I last posted.

Just finished this WOD but scaled squat cleans to 50kg (110pounds), also did a variant of GHD sit ups.

Total time = 7:54

Awesome WOD, absolutely smashed me.

How many of you eat according to the Paleolithic- or Caveman Diet?
Is it "working"? I mean, do you have enough energy for high intensity workouts like the Crossfit WODs?

When I google a bit, I can find tons of theoretical info. But I can't find a single site with personal experiences.

#32-

I'd say a majority of the top level CFers eat Paleo or at least 90% Paleo. Yes, it works...having enough energy is just a matter of eating enough, and your body will run more efficiently on the foods it's evolved to function on.

Check out www.robbwolf.com for some good information, or go on Amazon and buy "The Paleo Diet for Athletes." Or just go on the CF message board's nutrition forum and read up on what people have to say there.

#30 - Thanks for the advice Eric on the GHD Sit-ups... What does the "D" stand for? Glute-Ham-?

I'm looking for some good diet information... What works best for someone who wants to get into top shape and compete at a top level, (ie. CF Games)?

Hi. Who is that in Kandahar? Any way to get in touch? I just got my orders, heading there next July, happy to see Crossfit going strong there. I'm attending the Cert 1 in Sydney end of November, so hopefully will have something to bring to the effort.

I can't believe I'm the first to congratulate Coach and Lauren on their recognition from the Prostate Cancer Foundation, nonetheless, Great work guys!

#32 -
you will have no trouble with energy with the paleo diet as long as you're intake is as high as it should be. if you're running out of energy on paleo then you're not eating enough, it has nothing to do with the food choices...

Thanks a lot, Eric!
I'm gonna hunt today. Maybe I can shoot some pigeons. (living in the centre of Amsterdam)

#32Vincentvanh
Hey bro, Ive been doing the CAVEMAN for about 8yrs, per the strength and conditioning coach from UCONN...believe me if your dedicated to it, it is amazing the changes in your overall body and well being..as for energy levels, once you fine tune the eating to your own body, your energy levels go through the roof....Jump in

#34

Developer

My second squat rack arrives at my garage gym tomorrow so I have saved the Max rep BP,PU,BS for tomorrow. My rest days are off a day. Did this WOD tonight, good one, kind of feels like I just did 150 GHD sit-ups, Oh wait............. I did. As Rx'd 18:13
M/6'/185/37

135 is a good weight, almost my RM! this is going to be a sweet WOD!

38/6'2"/195/Colorado Springs

#34 (Doug)

1) GH Developer
2) As far as eating, I converted over to Paleo about 8 months ago and have great results. Eating is just one facet that you will need to get optimum results. I also recommend "The Paleo Diet for Athletes" as a starting point if you know relatively little about it. It's weighs a little heavy on the endurance sports but is a good reference.

Been training with the OPT crew for a year now. Considering I posted on here every day for several years straight since 2006, it seems like it's been forever since I've been on the main site. Todays WOD looks incredible! Give it hell!

If anyone is interested in keeping up with how training is going, here you go: http://www.youtube.com/crossfitbrent

I think for this one I'm going to use my abmat for sit ups, there aren't really any good things I can make for GHD's at the gym.

Sounds like fun! Can't wait to try it. Currently in travel from southern Iraq back to the states WOOHOO!!!

Totaly great WOD!
whit 50kg
squat clean
10-8-6-4-2
and knees to elbows
20-15-10-5-10

Can I use the back extension machine for GHD situps or do they need to be done on a special Glute Ham Developer machine?

#35 - Rath isn't exactly on Kandhar Airfield, but in Kandahar province. There are some CFers running around KAF, not all that organized though. Least not that i've found. I need to make some Canadian friends and try their gym. The US gym is both painfully crowded and woefully under supplied CF wise.

This is the most incredible web site ever! I can't believe all this information is free. What an amazing program! I wish I'd found this years ago, but I'm certainly going to take advantage and learn all I can... Thanks to all for the info about Caveman diet,etc..

135# squat clean
Decline situps

10/50, 8/40, 6/30, 4/20, 2/10
2:27, 3:29, 2:31, 1:25, 0:41

10:33

176bpm ending heart rate

oh boy this looks good. That's my 1rm for squat cleans...

Did wod as posted. 17.31. Only my second day doing crossfit. Need to improve. Time to go puke now.

Ouch! What a pleasant thing to wake up to. I will be subbing the GHD's. Good luck to me tonight.

18:50

#45, shan9n
The back extension machine is the GHD situp machine unless the one you mention is something I've never seen before. Just instead of facing the ground, face up.

m/44/185

13:26

#32 Paleo Diet

Join the Paleo Challenge!

http://crossfiteclipse.typepad.com/the-frat-paleo-challenge/

Great info and resources!

17:00 min. First time with squat cleans. Sub'd abmat situps for ghd s/u. No seat here at Dyess.

24:45

only used 95lbs for squat clean (need work on technique)

GHD - 50% GHD ND 50% SITUPS

Thanks you to the Glassmans and crossfitters every where who are raising money for the prc. as a firefighter prostate cancer is always a worry with all the compelling data showing the increased chance for firefighters to contract this illness something crazy like 1 out 3 males. so on sat row,jump,push,pull,and throw the ball like crazy it should be fun. once again thank you.

m/45/165

22:00 as rx'ed

As Rx'd
22.35
Great Workout!
Legs are still sore from Wednesday's WOD.
No excuses! Will do better next time.

75 lb Squat clean, 10 reps
25 Incline Sit ups
75 lb Squat clean, 8 reps
20 Incline Sit ups
75 lb Squat clean, 6 reps
15 Incline Sit ups
75 lb Squat clean, 4 reps
10 Incline Sit ups
75 lb Squat clean, 2 reps
5 Incline Sit ups

8:15

Still in hospital with rhabdo. Hope I get discharged today. I feel loads better, weak but at least I slept some last night.

No results yet from liver and kidney scan. Bloodwork improving.

Still eating paleo in this carbohydrat cesspool. And taking lots of fish oil. Burp.

Love you all! Let's hope I get discharged today. Long post to follow from goat on what we think got me here.

#35
The setup we had at COP Rath was the result of an awesome 1SG and great organizations back in the states working to get us what we needed. No matter wherever you are, you should be able to make something happen. (The pullup bars and box were simply made through the use of class IV and purchases on the local economy and some help from my dad back stateside)

50m/5'10"/217
scaled to #115
as Rx'd:11:06

41/m/176cm/73kg

52kg (115 lb) Squat cleans
GHD-Sit-ups on siwss ball

12:43 (last time 15:24 on GHD)

Best squat cleans ever. Lowering the bar off in control between reps (instead of dropping) helped my technique. Next time 135#.

http://www.youtube.com/watch?v=qa8E4-Fx3Ck

ran across this outstanding video the other day. i watched most all the olympic's weightlifting live and this was by far the most dramatic battle for gold. 85 kilo weight class (187lbs). just normal size guys lifting crazy stupid weight.

m/43/5'5"/162

as Rxd

14:37

M/41/5'11"/180

125# Squat cleans
GHD sit-ups

23:15

me (115lb/ghd): 18:14

beemer (55lb/normal sit-ups): 17:40

as rx'd
16:26

80lbs squat cleans
abmat situps

12:09

Don't have a GHD... My squat cleans has gone from 65 to 80 in the last couple of months. technique and zone...

I think this is a good way to go, I'll be putting it in this afternoon.

I have a question though, this is my fourth day of following the prescription, but I'm not new to crossfit exercises. My diet is pretty close to 30 fats/40 carbs/30 protein (40/40/20 most days :().

Wednesday's wod really killed my legs and I'm still incredibly sore, like I can barely put my pants on or walk normally, even after a rest day. Is there anything I can do to make my rest days more effective?

m/47/6'3"/215

Wow this was brutal given I haven't fully recovered from the last set of WODs, particularly the thighs.

Not very proficient at full squat cleans yet - curse you years of bodybuilding anti-full squat habits - so had to switch to power cleans halfway through the 3rd set but struggled through as RXed for the remainder sets.

For GHD sit-ups I use an exercise ball and hook my feet under a bench.

Scaled to pack - 95# cleans

Time = 18.19

21-15-9
-one-arm proper clean, 55#, alternate arms
-situp

9:12

14:50 as rx'd

95LB Squat Clean - work on form
unanchored sit ups

11:22

Pretended to jump rope to warm up.

Buttercup scaling:
10 squat cleans with Mr. Duffel
25 situps
8 squat cleans with Mr. Duffel
20 situps
6 squat cleans with Mr. Duffel
15 situps
4 squat cleans with Mr. Duffel
10 situps
2 squat cleans with Mr. Duffel
5 situps

this looks like fun!!! #8 Dan M

Only if your fun includes nausea, vomiting, and 4 days of DOMS!! Ha!!

This one wrecked me last time.......

man, chest is still so sore from wednesday. i want to do fight gone bad tomorrow but my gym doesnt have a rower. what is a good sub? run for 1 min at my max?

m/32/5'9"/170

subbed GHD Sit-ups for regular Sit-ups

10:28 (PR by 5:02)

Eric #51-

If 135lbs is your 1RM I'd recommend scaling the weight down to 95 or 105lbs...this WOD should be a metcon, not a bunch of sets of singles.

21:15

m/33/6'4"/219

What a fun wod. I practiced cleans at this weight on Wednesday.

Subbed unanchored situps for GHD, GHD really tweeks my back (had a hemilamenectomy several years ago). Otherwise as rxed.

9:17

1st time
15:20* (probably more like 16:20)
(No timer until after 6 sc's. After cool down, 6X140lbs strict sc's in 1 min)

I have seen great results after eating paleo for the last year, and now starting to zone.
last time I did this workout my squat cleans was 65lbs and I struggled. I now breezed through with 80lbs.

I'm a little high in fat and having a hard time getting all the carbs in, but I'm working on it.
I eat sallads and leafy greens, (10cups = 1 block!)

I'm looking for a software that would help a lot; one where I can put in the food I eat and it calculates how many blocks it is... All the programs I have seen just tells you how many blocks you can eat, then you have to figure it all out yourself, which can be pretty time consuming. And diet diaries only counts calories.

any ideas anyone?

25/m/5'11"/207ish

13:00 as rx'd...13:20 last time

m/29/5'11/168

rx 16:13 def not feeling the GHDs today, slow

For time:
135 lb Squat clean, 10 reps
25 GHD Sit-ups to parallel
135 lb Squat clean, 8 reps
20 GHD Sit-ups to parallel
135 lb Squat clean, 6 reps
15 GHD Sit-ups to parallel
135 lb Squat clean, 4 reps
10 GHD Sit-ups to parallel
135 lb Squat clean, 2 reps
5 GHD Sit-ups to parallel

Time 15:52

31/m/5'10"/210

no ghd at the gym. did situps on a decline bench

10:16 (pr)

subbed 95 lbs and knees to elbows
23:00

M/29/6'0/178

As Rx 14:48
First time on work out, only went 180 degree on situps. Went faster than I thought it would.

bw 165

subbed situps for ghd

5:45

Hi I am going to be based at Kandahar airfield as of the end of October and really want to get into crossfit properly. Is there anyone on here that could point me in the right direction? Many thanks in advance. Sally

m/38/225/6'1"

CFWU (scaled PU and DIP)
Burgener Warmup

As Rx'd: ~50 min.

No GHD in globo. Improvised with flat bench and anchor point for feet, but was bounced around a few times due to losing spaces.

Easy time with the cleans, but had a real struggle with the GHD sit-ups (first time trying these.) Not pleased with the time, but feel a little better thanks to Billy's (#25) comment about NOT doing this entire thing as Rx'd for newbs like me.

23:00 subbed 115 lb squat cleans; used the closest thing the globo had to a GHD, but was close enough...didn't know my arms could stretch that far. Felt great finishing a WOD as rx'd (well, scaled). Been a while.

as rxed

13:01

13:45 as rx'd first time with this WOD. Love this site.

You guys often talk about the Caveman or Paleo diet, what do you think about the Zone diet???

H

Visiting Germany for the next 5 1/2 weeks (Vogelweh for those that know the area).

After 1 mile jog to the gym, set up 135 lb barbell next to a calf raise machine. This is more awkward than the GHD and seems to focus some stress on the hip flexors.

Otherwise, as Rx'd: 9:31

Loved this one

That sucked!!!!!! 20:43

135# squat clean 10,8,6,4,2

50 situp, 40 GHDP, 30 situps, 20 situps, 10 GHDP

Looking at the video for GHD Sit-ups I can not tell the difference between the bad and good situp. Can someone please explain.

M/29/71.5"/177

Subbed regular situps for GHDs.

5:58

10:25 as rx'd

Didn't push it... 13:13

broken sets.. minute off last time

Tough one for a newbie like me...

19min. Did 26,21,18,11,10 GHD sit up and subbed anchored situps to get up to the required number of reps except for last set.

Death to my Hamstrings...

Keenan/m/39/73/208

Caveat: During warmup, left hammie felt like it might cause problems so I continued to stretch and scaled. Time was lost in transitions between couplets finding and changing weight.

Total Time: 20:54

Round 1: 6:07, 95#
Round 2: 4:50, 105#
Round 3: 4:27, 115#
Round 4: 3:27, 125#
Round 5: 2:01, 135#

m.23.175

Rx'd

20:43

Damn GHD situps are killing me.

m/36/210/5'11

As Rx'd
21:07

Did anyone get a headache after the GHDSU's?

m/23/165/6'

Scaled squat clean to 115# and subbed elbows to knees for GHDs (no machine today).

10/50
8/40
6/30
4/20
2/10

10:45

Great workout, never did GHD sit ups before, looking forward to trying them next time.

*Strong lil Pony- hope you are feeling better today!
*Grasshopper wherever you are- whenever I see your posts I always do a double take. Outside the crossfit community and in another part of my life, that is my nickname. Grasshopper, aka Hopper and more commonly, Hops. ;)
I’d be curious how you picked/earned your nickname?? :)

Today is my rest day. I LOVE today’s wod. Might do that tomorrow or Heavy Grace as it has been a craving.

My shoulder is very very sore. I hear a “clicking” noise when I try and go full ROM circle with it. It hurts from the rt side of neck, down through rt traps (most sore), down (deep) into my shoulder (cap), and a bit around my scapula. I can jerk with little pain, but “swimming” motion is killer. Not sure if I pulled a muscle last week, but its been very sore all week. Any recommendations welcomed.

Erin

m/39/157
13:53

M/6'1''/194

As Rxd

18:48

I'm getting better at Glute Hams, they are tough, my abs just healed from last weeks GHD workout!

I subbed the GHD for leg lifts due to lack of equipment

17:15

I didnt push myself 100% on the cleans because my knee has been acting weird

First time on this WOD. As Rx'd 15:19

10 mins 40 secs. It was heavy but not impossible, rested on the situp-sets of 30 and 20.

Yesterday i did the 100 pushup/pullup (is that Fran?)in 13 mins 27 secs. THAT WAS HORRIBLE but fun.

Squat Cleans as Rx'd
Anchored sit-ups on decline due to lack of equipment

20:20

Tough, but fun.

rx'd

9:32

M/46/150

f/41/5'0/122

85lb squat clean
subbed anchored sit-ups for GHD

16:26

First time for this WOD and what a learning experience! I was breezing through warm-up/practice sets on the squat clean, but when I started my first set after 50 sit-ups, I could hardly receive the bar!

Crazy what fatiguing your core can do to your lifting capabilities. Lesson learned. Thanks Coach!

Time: 11:14
115# cleans reps as rx'd and straight
25-20-15-10-5 GHD sit-ups

m/35/154

Non rx'd 7:20 I just dont do GHD sit ups, they hurt my lower back so just regular ones unachored
and 135lb squat cleans....

95# squat cleans
GHD sit ups

TIME: 10:56

Later on: row 1000 meters: 4:07 rest: 2:03, row 500 meters: 2:03 rest: 1:01, row 250 meters: 1:01

No GHD available. Used delince sit-up bench that arches downward and allows for a good extension.

14:07

#33

I do the Caveman diet to the extreme. I have eliminated all grains and most carbs from my diet (I am trying to reset my Leptin Receptors). If your not sure what Leptin is look it up a Wikipedia. I intake berries post workout in my protein shake which contains only xylitol and is based with Coconut milk. I'm sure in a traditional Caveman diet potatoes and other tubers would be okay since they are a natural crop. I have plenty of energy to do the workouts. However if you are feeling depleted increase your intake of high fiber veggies, beans, and berries in the morning and post workout. Other good fruits to eat are Granny smith apples and Grapefruit.

no GHD, so used my abmat with unanchored feet

time - 9:23

12:37 Almost as rx'd.

Had swiss ball under my hamstrings and feet locked under the 135 lbs. Have to do mods at globo gym, and I almost got my membership taken away the other day b/c they thought kipping pull ups were dangerous.

scaled to pack
subbed ghd with swiss ball situps
hang cleans instead of cleans off the ground for speed

7:45

note to self: attempt 115 lbs cleans next time

started out as rx'd, but switched GHD's to un-anchored situps when the low back started complaining bigtime (not using a traditional ghd situp rack with the dual leg immobilizing cushions, so there's some play). Should have switched earlier, got right back into metcon once I did.

18:03
10-8-6-4-2 135# squat cleans
50-40 GHD situps
30-20-10 normal situps

15:30 as rx'd. this workout killed

m/22/170

8:07- Shoulder problems so Squat cleans could have been a bit better.

23/m/205

as rx'ed 12:59

m/45/6'3"/200#

situps w/ heels behind bar. Started w/ GHD for 1st 50 but felt wrong in groin so...

135# as rx'd
ghd 50/40
adjusted situp as noted above
30/20/10

27:30

RX'D 10:06

#100- Here's my take on the zone.
If you are following a diet plan that is always better then just randomly eating, especially if consuming an American or Western diet. But if you are trying to maximize nutritional components then I would say that what you are eating is more important then how much you are eating. The link between commercial meats, non-organic dairy, and other processed foods to disease, illness, and reduction in performance is well documented. I was say that it doesn't matter what percentage of food you are eating if it starts out bad food anyway. I would recommend that if you following the zone you use the foods listed in a paleo diet or more easily if you can't find it in nature then you shouldn't eat it. For example, Cows aren't designed to eat grain and be penned up for a long periods of time. But free range cows (grass feed only) the way nature intended produce extremely healthy meat and dairy products. Also remember that it takes 7lbs of grain to make 1 pound of meat. It takes a lot of insecticide to spray 7 pounds of grain which you get when you eat the meat. The cows get sick from the grain so they are given antibiotics. If a doctor would never give you a cow AB why would you eat it? How healthy would you be if we stuck you in a box where you couldn't move, wallowed in your own filth, and we feed you snickers bars for every meal every day?

Great WOD today

WOD as rx'd
3:05, 3:30, 3:03, 2:02, 1:16= 12:59

Sevan getting served on a HEL-AR-E-US video if you follow the 'compare to' dates back to the original post of this workout. Too funny!

15:05 halfway down on GHD situps.

F/25/5'7/135

8:51

95lb squat clean
Regular Situps with AbMat

Scaled because I can't do squat cleans (to fix soon)...

Back Squat w/135 (x20)
Glute/Ham Situp off 75cm stability ball (x20)
Back Squat w/135 (x15)
Glute/Ham Situp off 75cm stability ball (x15)
Back Squat w/135 (x12)
Glute/Ham Situp off 75cm stability ball (x12)
Back Squat w/135 (x10)
Glute/Ham Situp off 75cm stability ball (x10)
Back Squat w/135 (x8)
Glute/Ham Situp off 75cm stability ball (x8)
Back Squat w/135 (x5)
Glute/Ham Situp off 75cm stability ball (x5)

11:28

34/F/5'10"/160

Legs/quads were painfully sore going into the WOD today, and my abs had still not finished recovering from a few cycles ago. Once I started the squat cleans were OK, but the GHD sit-ups felt like my abs were ripping in half after the first 30 reps…ow. Getting through the next two WODs of the cycle is going to be tough for me.

As Rx’d with 95# squat cleans
floor touch GHD sit-ups
9:38 PR (35 seconds faster than when I did it in June)

I think the only reason I was able to shave off some time is that I really tried to not break up my cleans. The only set I broke was the 8 (4/4).

14:58

As rx'd

21:34

That was awesome.

Scaled to 95 lb Squat Cleans and AbMat sit ups.

Time - 14:16

25/09/09
M/34/79
Sit-ups on steep decline bench
O/wise as rxd
15:35

15:00

scaled to 100 lb cleans-hotel gym only had 50 lb dumbells
situps on that 45 degree angle back extension device

25 burpees to start in 1:50 (day 25 of crossfit kitchener 100 day burpee challenge)

As Rx'd - 24:12

wow...that was pretty rough....

Thank you....Glad I started got started on this program...

14:55.....

m/5'8"/41/180lbs.

21:53...great way to start the weekend!

m/5'10"/23/165

im a noob.. i only did 95lb squat cleans and 10 GHD situps per round

8:10

as rx'd
14:36 (pr)
rd1 1:14/2:42=3:56
rd2 1:48/2:35=4:23
rd3 1:14/2:07=3:21
rd4 :40/1:19= 1:59
rd5 :17/:36=:53

Now just like every time I do 150 GHDS, I won't be able to use my core or abs for 4 days. I hope tomorrow doesn't involve abs.

10/14/08
as rx'd 17:42
5:09/4:48/4:24/2:25/:53

Don't have a GHD at our gym. Just did regular situps on the floor.

13:36

want to do this again when I don't have a sinus infection!

I've been off my schedule for 2 weeks. I missed you CF. The pain I am about to feel today will act as punishment for letting myself get lazy. It will be glorious.

M/28/212

as rx'd

20:05

Started zoning out so I could probably make up a few minutes on that.

1st round 75lb cleans. Form was terrible so for remaining rounds dropped to 65lb.

GHD situps as rx'd

18:32

Evryoe used 115lbs.

Frank:10:12
Jad-11:25
Davey-15:05

19:18

12:11 Rx'd

M/28/6'0"/185

Un-anchored situps in place of GHD situps

8:48

paleo is where it's at. I would recommend The Paleo Diet book as well as the Paleo diet for athletes. I was disappointed by the diet for athletes book as it recommended an awful lot of supplements. That just seems to go in the face of the paleo diet.

Anyway, I've been doing Paleo since june and not only is my strength/endurance improving but my blood cholesterol went from 200 to 140. There are way too many benefits to describe here.

Your workouts will improve, your energy throughout the day will improve...

I followed the links back to the original compare to posting as mentioned above and watched the A$$ whooping video. It is very good.

M/43/185#/5'9"
As Rx'd 18:37.
Didn't rush the GHDs, core stil shredded from last rnd of GHDs and L Pull ups.

Squat cleans as rx'd
no GHSU so regular situps unanchored

10:57

35 reps on decline sit ups then the rest were on swiss ball.

otherwise as rx'ed 11:17

39m/6/190

11:40

Rx - 14:48

For some reason this one looked easy on paper... I got through the first round feeling pretty good and then started the 8 cleans and it felt like I left my legs at the GHD machine. Yikes!

60kg, swiss ball with feet under pegs on weight tree

15:03

7:54, 135lbs power cleans, regular anchored sit-ups.

Previous time 15+ minutes (power cleans, GHD sit-ups)

F/43/5'8"/241/56%BF
CF WOD #3

scaled to BrandX Buttercup and did GHD over edge of porch w/teens sitting on my ankles due to lack of better set up. (killed my back)

16:14

#87 on thezone.com click on the community link, then on the weight loss thread. Poster named Cranberrycat remarked about software that she enters the food and it calcs blocks. You could ask her for software details.

#103 there is another video in the exercises section where the instructor explains the differences...bad form = knees bent, arm sloppy...good form = knees straight, etc. Check it out, might help.

m/33/6'2"/265

90% recovered from back injury. Still easing back into lifting.

reps divided by 1/2 w/ 115 lbs.
5/20/4/20/3/15/2/10/1/5

12:00

Scaled WOD:

115# Squat Clean; 10,8,6,4,2
GHD situps; 30,25,20,15,10

11:26

Semper Fi!

as rx'd:
27:42

Decline situps, otherwise as Rx'd
12:06

M/28/6'0"/225

abmat sit-ups

8:19

12:52 rx'd

36M/5'7''/165

It was my first time doing any variation of the clean so I just focused on form and didn't time myself.

SqClean 95#: 10, 8, 6, 4, 2
Swiss ball Crunches: 50, 40, 30, 20 ,10
GHD: 10

I didn't really feel the GHDs in my hammys but I wanted to heed the warning for beginners of this exercise. Discovered that cleans are a huge weakness. I'm dreading/looking forward to the next time we do them so I can improve.

Scaled to 85lbs, which felt heavy.
19:33.

7 min elliptical warmup.

sub'd regular, anchored sit ups.
broke squat cleans in half reps 10, 8 and 6
10:21 165mhr/154ahr

135 lb Squat clean, 10 reps
50 GHD Sit-ups 3:06
135 lb Squat clean, 8 reps
40 Sit-ups, 2:50
135 lb Squat clean, 6 reps
30 Sit-ups 2:19
135 lb Squat clean, 4 reps
20 Sit-ups 1:23
135 lb Squat clean, 2 reps
10 Sit-ups :42

20 minutes elliptical 158/152

200 pushups, 10 sets of 20, 17 min

M/26/140/5'11"

As Rx'd 13:06
Last time 18:12 with 95#

M/31/185/5'10"

10:22 with anchored situps

M/35/185
15:40
Squat cleans took about 1:30
The rest was GHD, need to work on that

Pack. DNF (sick).

This weight felt insanely hard the first round, but then I got my form down and got after it okay. I really need to warm up MUCH better.
Scaled to 85#, abmat situps.
14:28
F/26/5'5"/175

First time doing Crossfit....feel lardy!!!

Improvised GHD with Swiss Ball and Smith Machine.

8Mins 5Secs....I was sucking big time!

Did CFE WOD in the AM plus 2 mile Swim....

15:23 with 95# Squat Cleans -

9:55

7:17 last time 9:42

115lbs cleans increase weight next time

3 sets:
incline dumbbell shrugs 60lbs
lean away eccentric dumbbell curls 25lbs
one arm eccentric chinups 90lbs assistance

17:00

H #100-

Zone is good, but Paleo in Zone ratios is better. I could eat tofu, peanuts, and french fries in Zone ratios but I'd be much better off eating Paleo choices. Unless you load up on a bunch of high-GI fruits or yams as your primary carb source, Paleo fits Zone parameters almost by default since there's no bread, grains, rice, pasta, etc. You may not get the perfect 40/30/30 ratio, but you'll keep your carb intake low enough to control your insulin levels and prevent inflammation and all the other nasty stuff brought on by hyperinsulinemia.

39/m/190
as rx'd except
sub apprx 120 deg incline situps for ghsu

10:48

as rx'd:

20:51.

I really need a better Roman Chair. The one I am using does not have support under your ankles, which really makes it hard on your quads.

1st time with GHD so took instructional video's advice and only did a few so as not to injure my abs. Will work them into my daily warm up to get used to them. Took lots of rest as my low back was really hurting so slow time.

Time: 27:32

Squat Clean 85 lbs 10 reps
GHD 8, mat sit-ups 42
SC 65lbs 8 reps
GHD 6, mat sit-ups 34
SC 65lbs 6 reps
GHD 4, mat sit-ups 26
SC 65lbs 4 reps
GHD 2, ball sit-ups 18
SC 65lbs, 2 reps
ball 10 sit-ups

29:37

27/m/220/6'4

After reading comment #21, I realized I did power cleans instead of full cleans. Oops - next time I'll read the FAQ's if I'm not sure about an exercise. Otherwise, as Rx'ed - ~35 min.

I was just wondering is 135lbs the weight for women also? If not what is it?

SUB 95# sc

19:49
previous 20:00

Workout as Rx'd, however subbed straight-leg situps for GHD sit-ups:

Dane M/ 5'11"/ 193/ 25
13:30

Dave M/ 6'5"/ 205/ 37
11:40

16:47 rx'd

30 yo/M/172 lb
135 lb. squat clean
knees to elbows for GHD (gym lacks the GHD)
20:38

scaled cleans at 115 except for the last round.

swissballanchoredfeetghsulikesitups

14min42

11:52

First time doing this wod and first time working out in a week! Ugh. Anyone ever ask themselves why they work so hard and than throw it all away for a week of binge drinking in monterey? Have a good weekend all.

Jake/5'11/180/22

as rx'd
16:16
still hurting from the last workout and from the fire that immediately followed.

m/180/36
25'01"

Bad lower back pain halfway through slowed me down.

First time doing GHDs so I took some advice from people here and subbed in most of the GHDs for regular sit-ups. Did the first 50 as GHD.

Also first squat cleans - and still recovering from 2 and 3 days ago!! Day 4 of Rx'd workouts; self Rx'd before that - loving crossfit so far!

22:09

Oh BTW - To substitute GHD station, I took the leg extension station (which nearly every gym has)and put the foot pad in the most upright position. I then placed a bench in front of this and put my knees over the foot pad, bracing my feet under the seat of the station. This worked really well.

18:44
squat cleans need work.
GHDs no problem

really not feeling well but wanted to push through

subbed 115 for squat cleans. makeshift GHD station

36:10

As rx'd 15:30 according to wall clock.

Buy-in (down payment): row 3x 300m hard, 200m easy.

Buy-in (final installment): "Festival of Goats," i.e. 5 rounds for max reps of muscle ups, HSPU, OHS @95 lbs., DU (max reps consecutive, must do at least 10 consecutive per round). MU: 1-2-1-1-0; HSPU 1-then HS only in all four remaining rounds; OHS 10-10-9-8-3; DU 18-19-17-10-13.

Like I said, they're goats.

8:20 as rxd

I'm still afraid of GHDs.

12:50
135# Full Squat Clean
Sit ups

Aloha,

Jordan

12:32 as Rxd.

Nice WOD as RX'd 13:45. Chose to toss in 2 sub 6 min 1500m rows on the C2 for good measure. One front side one back side!!! Have a good weekend.

Hi kids,

Todays WOD: 12:15

Had to do regular sit-ups due to crowding. My sit-ups go like this, head touches mat, stiff body, hands touch feat, repeat.

Much love,
George

28/M/140

30 min quick paced trail run this morning.

Subbed cleans to 105 lbs to keep intensity up. Subbed regular sit ups since I have no GHD at home.

9:13

10:22
Tried to keep my promise to go 50% for a while, so cut off the first round, which put me at 66%. That's close enough.

M/41/5'9"/189
CF since 15 Sep 09

subbed Steam Engines for GHDs
14:40
Squat Clean 135lbs (10)
Steam Engine (50)
Squat Clean 135lbs (8)
Steam Engine (40)
Squat Clean 135lbs (6)
Steam Engine (30)
Squat Clean 135lbs (4)
Steam Engine (20)
Squat Clean 135lbs (2)
Steam Engine (20)
1.71mi run (15:04)

So I've only just started CF 15 Sep. One of my first WODs included GHDs. I read the blogs before the workout and ignored every warning about trying GHDs too early. I have been sore ever since. Only yesterday did I feel my abs coming back to normal. Beginning this WOD, I realized my abs still haven't recovered. I was unable to do GHDs, I was unable even to do crunches, six inches or jacknifes and any other ab exercise except Steam Engines. Steam Engines are not nearly as intense but truly all I could muster. I have learned an important lesson and hope others will heed the wisdom of those of greater experience. I wish I had.

3-2-1...go!

15:50

26/m/5'11"/185
16:14
Squat Cleans as rx'd
Regular anchored situps
Even after doing GHDs for a year, last Friday tore my abs apart. I think I may have even had a small case of rhabdo. Tried to do one GHD today and felt like I was tearing myself in half. Was sick earlier this week too.

CFWU x 1

W.O.D. in 14:48
did sit ups anchored with dumbbells instead of GHD sit ups.

Power cleans & Unanchored Ab Mat sit ups
14:11
m/51/215

As prescribed:

10:39

M/33/70/205

great WOD! m/150/50yrs
as rx'd 18:00 flat had to spend too much time switching stations had to do the ghd's on a ball with anchored feet. It was 1 year ago this month that a young pilot at FT. Rucker suckered his old man into a workout called fight gone bad. You know who you are! NO INFO WHATSOEVER about his stuff called crossfit. Did it as rx'd 54 minutes. I honestly thought I was going to die! I have been doing it ever since. This is an excellent program coach and Mr. Cwo2 is going to get thrashed when he comes home from the big sandbox I have been hammering the WOD'S watch out!

squat cleans as rx'd
regular situps no way to do ghd at the firehall gym. Cleans are getting good lots of pratice on form makes a big difference. Coming up on 6months doing cf and possibly in the best shape of my life.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT
24/150

WOD as Rx'd

12.42

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Rough day... came down with a cold and I seem to have a mysterious shoulder injury that happened before lasts weeks strength workouts.

95# Squat Cleans (Shoulder issues)
Decline Pull-ups (No GHD equipment)
All Reps as Rx'd
16:04

Please coach... easy on the shoulder for a few days!!

Hmmm That was supposed to be decline sit-ups! my bad!!

SSSSSSSSSSSSSSSSSSS

wod as rx'd

16:26

SSSSSSSSSSSSSSSSSSS

3-5 Rounds I scaled to regular situps.
14:45

Squat cleans as Rx'd
Improvised GHD
15:17
w/ Josh @ Murphy

19:00 flat

First time doing Squat Cleans...I felt like I was going to drop the bar each time, but luckily that never happened.

Subbed GH's with regular situps.

38M/5'10"/168#

W/U: jump rope, 100 singe-unders + 50 double-unders; 17 ROM exercises; CFWU, 1x10; BWU, 1x3.

As Rx: 12:44.

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

New PR by 0:47. Controlled descent squat clean (no bumpers); hand to floor GHDSU.

Anticipated some probs w/my low back injury on the GHSU. Instead, it was my hip flexors that were screaming!

33/M/160

14:00 AS RX'D

scaled to power cleans and unanchored swill ball
5m22s

subbed anchored situps for GHD's

11:19

Lost a good 30 seconds because I met pukie. Wouldn't have been so bad if it didn't come out my nose.

m/32/6'6"/240

13:00 Rx'd

As RXd
17.44
PR17.23

As posted except 50kg and anchored sit ups
15:50

m/42/142/6'

15:27

m/25/188/6'2"

19:20

Squat Clean, Rx'd.
GH s-u seated on bench, anchored by Smith machine.
15:10

M/18/160/70

8:18 as rx'd

15:36 Rx

CG E-City CrossFit
Leary
m/44/5'11/200
14:34

10:30 as rx'd

as rx:

11:45 horrible... shoulda been sub 10min

squat clean @ 135 - 10,8,4,3,2

sit ups as Rxed

11:50

strong lil pony:

Hope you see this msg and can respond.
You have rhabdo?
I have questions if you would answer.

How does someone that possesses excellent physical conditioning as you get this?

Did you over work, poor form, work too fast?

Was this caused by GHD sit ups?

Wondering if the massive numbers of recent GHD sit ups are worth this risk. I have incorporated 10-15 in my CFWU, to get my body used to the movement. But to try to complete the recent WOD's with the high numbers is almost insane.

I am a day behind but I plan to sub a portion of the GHD SU with some ab mat sit ups. I try to take my WOD to the limit, but it's not worth a hospital visit.

Hope you are getting better quickly and are back on it soon.

Laura...power-girl

16:02
lost some time waiting for the GHD, should have had a sub ready

25:40

34/M/196

15:47 as rx'd

as Rx'd m/37/155

19:46

(subbed regular floor sit-ups for GHD sit-ups)
(subbed 75# for 135#...back feels funny, avoiding injuries is coooool!)

75 lb Squat clean, 10 reps
50 Sit-ups
75 lb Squat clean, 8 reps
40 Sit-ups
75 lb Squat clean, 6 reps
30 Sit-ups
75 lb Squat clean, 4 reps
20 Sit-ups
75 lb Squat clean, 2 reps
10 Sit-ups

---TIME:
6:01:43

Hello
stupid here
I boneheaded 15,12,9,6,3
took 13:45

57/201/70"

as rx'd

17:40

wearing a half face respirator w/cannisters in.

Congrats Coach and Lauren! You guys definitely deserve the recognition for all you do. Thanks so much for everything.

-Marie

M/16/5'11"/168
15:01, as Rx'ed.

F/51/5'6"/130
13:22, with 65#.

M/50/5'11"/172
14:31, with 95#.

6:48 hang clean squats

34/m/175

anchor sit ups squat clean as rx'd no time

m/30/6'3"/225

as rx'd

14:50 1st attempt at this one

C: 10:45
BG: w/ 95# HSC, 11:15

Shared a bar with some asian guys doin heavy DLs so that added probably 1:00. We both did 25,20,15,10,5 GHDs on a flat bench with feet anchored on a smith machine. Holy swollen privates. Just kidding. But not really.

ROM's
Burgener Warm-up

WOD
:18::20

Lost alot of time coaching some friends. But well worth watching to friends go from nothing to doing pretty good Cleans for beginers. I thought about dropping in weight, but myt shoulder felt good, so I took off my boot & hit it. GHD Sit-ups sucked!

Get some, Go again!

WOD as prescribed: 15:30

as rx'd
12:53

CFWUx3x15, no situps

subbed 115# Sq Clean, anchored situps

3:03
3:12
2:49
1:42
0:45

11:33 total (PR by 1:19)

almost all of improvement came in 1st 2 rds - push harder for unbroken sets on cleans

9 21

scaled to 45lbs, 25/20/15/10/5 GHD

great workout, definitely getting better at movements and VO2

Rx'd, 9:46

as rx'd: 14:19

quads are toast!

As prescribed, 30:30. Clearly you are all heroes.

First time I've ever done cleans, I'm really proud that I didn't drop down the weight at all, even though I very much wanted to.

30yo, 5'11", 174lbs

Subbed regular Abmat situps for GHD situps.

12:38

First time doing this one. Cleans were fun, but the situps definitely started causing some burn.

M/40/250/74"
Had to sub a lot.

135# Back Squat 10 reps
50 Sit-ups
135# Back Squat 10 reps
40 Sit-ups
135# Back Squat 10 reps
30 Sit-ups
135# Back Squat 10 reps
20 Sit-ups
135# Back Squat 10 reps
10 Sit-ups
Took 35 minutes

m/28/5'11"/182
WOD with 155#:
13:28

m/28/6'/205
14:36.1

subbed inclines, GHD self-build in the works tho.
thanx coach

Subbed with 95# squat clean and regular sit-ups; rx'd reps but took it kinda easy overall. I have an APFT in a couple days.

19:01

last year I dropped 1 minute off my run time after starting crossfit when I was in Iraq during 07-08. I'm anxious to see how I improved this time around.

btw: 154

12:32 as rx'd. last time was 14:16. gotta love improvement.

10:13. regular sit ups - no GHD.

20:26

I'M HOME.... yes I *am* recovering from rhabdo. Just got home, discharged this afternoon. I am resting in bed, and reading up on how to best heal from this.

Laura- "How does someone that possesses excellent physical conditioning as you get this?" Well, to be honest I have a few hunches, but that's all they are. I will get to them. Believe me, no one was more shocked than me.

"Did you over work, poor form, work too fast?" Yes, I over worked, no my form was excellent (Goat was there to witness, but even if he wasn't, I am very strict with CrossFit- and most of my life, which factored into this scenario- so my form was spot-on) No I don't believe I was working too fast, I really was focusing on strict reps. I took many rest breaks.

"Was this caused by GHD sit ups?" The WOD in question was the GHD/back extension.

HOWEVER- I HAD BEEN SICK a few days prior. I had several days of poor sleep AND (I really think this is as important as the infection I was fighting) I was taking a very strong OTC med- which is rare for me I tend to shy away from this stuff- but it was the only thing that worked. MucinexD Maximum Strength: Guaifesnin 1200mg and Pseudo-ephedrine 120mg. I am thinking the med started me off in a dehydrated state, it was working SO well that I convinced myself I was well enough to do this WOD (which I had done before AND I do GHDSU in my CFWU 3 sets) Next, I was still fighting the viral infection.

and finally... I am stubborn. The chance to do a WOD as RXed, the chance to beat a previous time, to PR. Another opportunity to kick my own butt and fall in a heap, a soggy sweaty mess, high on endorphins and full of pride. I have NEVER considered myself an athlete. Here, via CF, I have unearthed strength, physical and mental, beyond comprehension. I usually scale. I do my best not to compare myself to others, though I admit to some envy here and there. I look at FitMom & Laura DeMarco in awe & wonder, as my heroes who inspire me to push, pull, run and row as best I can.

"Wondering if the massive numbers of recent GHD sit ups are worth this risk. I have incorporated 10-15 in my CFWU, to get my body used to the movement. But to try to complete the recent WOD's with the high numbers is almost insane." As I said, I do 30-45 full ROM each WU. I USUALLY scale to BrandX pack. For this one, I did NOT. I am very hard on myself, I was pissed that I had been sick (that sounds so dumb, I know) and ta-dah! here's a WOD that I can do as RXed. Goat told me to stop when the fourth round was done and I said NO, as I grit my teeth. I was so angry with myself. I could not believe how weak I felt and how difficult this WOD was and how often I had to rest. Poor Goat stood there and watched as I punished myself by continuing. (Uh, let's just say I unearthed a couple of issues while I was flat on my back in the hospital and have come to terms with a coupla things :)

I WORKED OUT THE NEXT DAY (saturday) Did back squats, didnt go heavy, focused on form/ depth. Max squat was only 135, very light for me. On Sunday I could barely move at first, but as I moved around some it got better. I spent the day walking around NYC, went to Museum of Natural History with Goat and my daughter.

I WORKED OUT MONDAY- did the SP-PP-PJ WOD- went light, felt strong. Did notice swelling in abdomen, but since I have body image issues, thought I was just seeing things and ignored it. I also taught a yoga class.

I WORKED OUT TUESDAY- taught a spin class. Abdomen now visibly swollen. Pain was nearly gone. Thought I was being a nerd with the body image thing again.

WEDNESDAY MORNING- I measured my waist at work on my lunch hour- it was up almost 5", misshapen, and hard. I called the dr. Immediate directions to go to ER...

29/m/187

13:31

As rx'd. Back still very tight, so I was cautious on the cleans and treated each as a single.

As rx'd
12:48

m/48/177

Warmed up with some selective stretching, double unders, ball cleans, and snatch drills. Then I got after the wod:

Squat Cleans, 135 lbs, 10/8/6/4/2 reps, 1:20/1:54/1:43/1:02/0:23
GHD Sit Ups, 50/40/30/20/10 reps, 1:49/1:56/1:43/1:12/0:35
Total 13:40

All squat cleans down to a D-Ball with full hip extension at top. Reset grip between each rep. Form on GHD situps was pretty ugly. Did this wod in 9:19 on 081014 but with power cleans and AbMat sit ups instead of squat cleans and GHD situps.

Strong Lil Pony!
Hope you feel better take care!!

Feeling pretty roasted after that one. I went as Rx'd. Jackson scaled the cleans to 95#.

Me 25:44
Jackson: 24:25

115 lbs, mostly power cleans + front squat.
anchored sit-up.
21:49

MarkC, 54, M, 175, 5'8"

Time: 21:08
Subbed regular sit-ups

My WOD Log on 21-15-9

30 yom, 185 lbs

13:23

subbed anchored feet situps on a bench, no ghd

37/m/215/6'4"

14 mins jfcom

Thanks for sharing strong lil pony. Get well soon.

#168 Kathleen, Thank you!

I have search high and low for this...

I'm amazed and in awe every time I reach out to the crossfit community.

You know that its something great when it makes you a better person physically AND mentaly.

Nice pic...glad my husband is out of Kandahar!

37/215/m/6'4"

14 mins jfcom. sub'd full situps on bench for GHDs

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Handstand push ups against wall to 6” stack x 2,2,1,1,2,2
Squat clean 65lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2.

As rx’d: 26:51
Foam roll after
Compared to 081014: 25:14 with half ROM on GHD sit ups

Oh and a few things:

my urine was clear, not pink/ tea colored
no nausea, fever, vomiting

Kinda scary, did not think I was susceptible, was under the impression this was just a risk for newbies.

I must say I am overwhelmed by the wonderful thoughts, prayers and well wishes via the main site, e-mail and facebook. You are a wonderful community, I am so proud to be a part of this.

Now, off to sleep!

As RX'd. 14:08

Squat cleans broken once in 2nd round, the rest never let go of the bar (held at hang several times though). GHDs had slight pause in 3rd and 2 slight pauses in 4th rounds. Slow on transition.

as rx'd 10:18

As rx'd
11:19

M/26/5'7"/180

Increased clean weight to 160 LBs, the GHD sit ups kicked my ass!. Did full hyperextension on first round and a half on sit ups, than had to switch to horizontal GHD sit ups.

11:56

What a great workout!
Scaled the GHD as followed and cleans at 135lbs:
10 Sq cleans
10 GHD/60 situps
8 Sq Cleans
10 GHD/45 situps
6 Sq Cleans
10 GHD/30 situps
4 Sq Cleans
10 GHD/15 situps
2 Sq Cleans
10 GHD

finished in 16:12
My stats: 40m/165/6' (lost about 20 lbs since starting back in March 09). Faster, stronger, and definitely much fitter!

Pony,

Thank you for sharing that...we all hope your recovery is quick and you are back on your feet as soon as possible...reading your post I feel as if I know you better. Get well and let us know how it goes, please...

M/47/66"/135

Cleans as RX'd

NO GHD, plain old sit-ups, blah.

12:01

GHD should be here on Monday, LOOK OUT ER!!!! (Just kidding)

WE LOVE CROSSFIT!!!!!!!!!

As rx'd : 31:10

GHDs killed me.. doesn't help my gym has the most ghetto GHD rack ever.

subbed swiss ball situps for ghd's, they destroy my back - yes even with proper form.

7:39

21:59
swiss ball with feet locked under a bench for GHDs

No GHD machine at my gym :(

For time:
85 lb Squat clean, 10 reps
50 Sit-ups
85 lb Squat clean, 8 reps
40 Sit-ups
85 lb Squat clean, 6 reps
30 Sit-ups
85 lb Squat clean, 4 reps
20 Sit-ups
85 lb Squat clean, 2 reps
10 Sit-ups

~22:00; hard to tell since I was doing workout with a friend and we were having laughing fits in between rounds.

20:24 as rx'd

WOD - 20:49

85-lb squat cleans

16:26

Scott m/49/6'/208
115# Squat clean, GHD to parallel
11:46

M/37/230lbs

First time doing clean squats; scaled to 105#
No equipment for GHD SUs and too new to figure out good alternative at gym so I subbed the following:
50 x Machine weighted sit-ups (35#)
40 x Cable crunches (60#)
30 x Stability ball crunches - feet on wall
20 x Cable crunches (60#)
10 x Anchored sit-ups on regular mat

Time = 19:48

Okay so I had to scale this one. I started out with 115#, but then since I couldn't complete the first Squat Clean set I lowered to 95# for the rest of the workout.

115#
SC - 8
GHD - 20
95#
SC - 8
GHD - 18
SC - 6
GHD - 16
SC - 4
GHD - 14
SC - 2
GHD - 12

Total Time w/ weight change
14:13.17

Sweating like a pig, heart feeling like it is going to pop out of my chest, body feeling like I am in a straight jacket after 4 days of CrossFit... Priceless.

MB - 35/6.0/208

15:40 (subbed push ups for GHD sit ups)

Compare to:
081014 - 6:12 (10-8-6-4-2: 95lb. squat clean/GHD sit ups)

wod: 14:13
100lb on SC,started x-fit at 45lbs last time

as rx'd 19:45

Beth, scaled to 45lb bar on squat cleans
21:00

27 mins

22:22

FIRST TIME round 1- 3.26 round 2- 3.39 round 3- 3.03 round 4- 1.37 round 5-1.27 TOTAL 13.15

Sub'd GHD with swiss ball.

Time: 12:20

scaled..did 35 ghd situps on first set the rest were to parrallel. Squat cleans as prescribed
15:22

m/29/140

scale 85#
bench/desk GHD

[17:32]

Just got done with a 6 week pure strength cycle. Added a lot of strength and about 5# of muscle.

Subbed power clean for squat clean (hip issue) and abmat SU for GHD SU (no GHD). rx'd weight.

SU took the longest - tore up the PCs

10:57

m/25/180. 12:00 Rx'd.

m/19/161 12:52

23:52

Scaled to BrandX's Porch - 115#:

12:53

Took it easy on the situps so I could concentrate better on my squat clean form. Oh, didn't have a GHD station, so did unanchored situps with my legs straight.

13:57

as rx'd

really concentrated on squat clean form a2a

17:46

nice wod...

I was waffling on the WOD but I finished building my lifting platform and it's so beautiful I had to use it right away. Glad I got it AND the WOD done.
CFWU3
Cleans for WU 95x5
Front Squat for WU 95x5, 135x3

Scaled to 10 GHD-sit ups per set then the balance were feet-anchored army-style sit ups.
Squat cleans as Rx'd
A 3.5 minute PR over last time done the same way.

12:29

CFWU
Situps on steep decline

WOD
For time:
115 lb Squat clean, 10 reps
50 Sit-ups, feet under 45# plate
115 lb Squat clean, 8 reps
40 Sit-ups, feet under 45# plate
115 lb Squat clean, 6 reps
30 Sit-ups, feet under 45# plate
115 lb Squat clean, 4 reps
20 Sit-ups, feet under 45# plate
115 lb Squat clean, 2 reps
10 Sit-ups, feet under 45# plate

19:02

13:18 as rxd. Just starting to do the GHD properly and they kill.

1st xfit back in over four mos so I scaled it down.

Did bb high pulls instead of clean bc wrist is tweaked a bit

10
50
8
10
6
30
4
10
2
10
6:19

Subbed 135# for 95# on Squat Cleans

Since it was the First WOD I have done with GHD Sit-ups, I was going to do 25-20-15-10-5...LOL...Yeah Right! I did 25 for First set, and after 5 on the second my hams were feeling like they were shredding....lol...I switched to Decline sit ups at RX'd numbers.

So:
95# Squat Clean x10
25 GHD Sit-ups
95# Squat Clean x8
5 GHD Sit-ups, 35 Decline Sit-ups
95# Squat Clean x6
30 Decline Sit-ups
95# Squat Clean x4
20 Decline Sit-ups
95# Squat Clean x2
10 Decline Sit-ups

12:24

regular sit ups
Squat Clean as rx'd

11:45

Cleans as RX'd
sit ups on stability ball

10:00 flat

Couldn't access site.
Did CFWU x3 and Subbed 5 rounds of:
25 5kg wall balls
25 double unders
15:00

14:42

scaled to 85# squat cleans (with metal plates) and incline situps with an abmat

Unanchored sit-ups

7:30

pulled a muscle in my quads the other day, so I decided to do some easy cardio and make this up over the weekend.
Today - 65 min on exercise bike

m/30/6'/170

10:48

anchored sit-ups otherwise rx'd

18:07

anchored sit-ups ,rxd weight and reps.

15:30
need work on my Cleans - my form is bad
GHD sit ups on a ball, feet anchored.

11:50. Subbed with 95lbs. Think I'll up it to 115lbs next time. I loooove CrossFit.

10:15.. no GHD.. incline situp rack instead.. trying not to cheat, but my mwr gym sucks a bit.
tried to do the CFEndurance afterwards.. only did 10 minute run, nearly capitulated.

First WOD in almost a year... feels so good to get back on the wagon.

Scaled while I build back up:
* Cleans 75# (I'm not a talented lifter -- working on form instead of sexy numbers)
* Anchored Army sit-ups (need to rebuild my body a bit more before I tackle GHD sit-ups)

Reps as rx'd.

9:37 PR as rx'd
Pommel horse GHD
I swear the pommel horse has a greater ROM than my GHD in the states.

9:37 PR as rx'd
Pommel horse GHD
I swear the pommel horse has a greater ROM than my GHD in the states.

First time around.

50kg Squat Cleans
Sit ups

11:04

Had to bring the weight down for the cleans, and didn't have anything to use for GHD, and I'm certainly not doing 150 of the buggers straight off the bat without any practice.

24:46 with 95 lbs, no GHD, attempted a MOD and stabbing pain in the lower back, so switched to laying flat on back and sitting up to touch toes as 1 rep...no where near like you guys describe though :(

M/47/6' 225lbs.

WOD as RX ed

15:47

m/41/5'6"/150

ghd on calf raise machine head to floor each rep
squat clean as rx'd

17:04

22:58

20:20 w/ 225lb full cleans

As Rx'd. 19:05 at the Toronto Track & Field Centre.

About a 50m run in between stations. GHD has no foot plate so feet were moving up and down during the situps. Lower back and abs were destroyed.. still hurting lol

Had to scale the GHD's due to fear of "RHABDO". I halfed them and shared the GHD machine and weight/platform (135 full cleans) with my workout partner.

13:51

tweaked my wrist on a failed clean. Still finished the WOD though. Kind of curious how "Angie" will go for me tonight.

24/M/170/5'10"

Played catch up yesterday; left it all in 4rds
No rest between exercises; 4 mins between circuits

BW: 170
20-21-25
16-18-22
13-17-20
10-15-16

Picked up the barbell for bench and knew I was at my limit and would just wind up injuring myself

Today:
My gym has no GHD. I subbed steep incline situps to get a good burn but to keep my speed and heart rate going. On top of all this, I forgot my timepiece.

All I can say is full squat cleans @ 135 and the above at sub 9 mins by the clock on the wall.

m/44/185/6'3

As rx'd 12:27

Computer would not work to post last night. Wish I hadn't made up Daniel and the ghsu/back ext workout both on Thursday.

Mike: 28:29

9.38

m/29/5'9"/180

as rx'd

19.13

Did GHD's on flat bench with feet anchored on smith machine. I tied one of the bar pad's to the bar with my jump rope. haha.

I am kinda new and don't really do many GHD's. I am a little nervous now reading Strong lil pony's post. I am in shape but still maybe should have scaled.

Scaled to 115

21:00

M/5'11"/162

15:15 as rx'd (3:52, 4:29, 3:36, 2:22, :55 splits)

I can tell I have been away for a while. Need to work on SQCL form more. Felt strong at first, but better form near end. GHDs were all broken up. Used cable bench. All were in 3 sets except last 2. Could push harder prob, but good to sweat again like that.

WU: 500 single unders, cals, 95# squat cleans

WOD: scaled to 115#, abmat sit ups - 9.06

Used 115#

15:47

Aww that's my little bro!

m/40/170/5'10"

NOT as rx'd

Should have just taken another rest day....

75lb Squat Clean
AB Mat Situps

12:55

rx'd
95# full squat clean
GHD sit ups (OUCH!)
18:47

form was sloppy on cleans.. should have dropped weight.. lots of muscling

My globo gym doesn’t have a GHD machine and I took the warnings about going light on the squat clean to heart and did this WOD at 65 pounds. This was my first time doing squat cleans.

Scaled to puppies. For some reason I did 10 at the end.
For time:
55-65 lb Squat clean, 10 reps
25 Sit ups
55-65 lb Squat clean, 8 reps
20 sit ups
55-65 lb Squat clean, 6 reps
15 Sit ups
55-65 lb Squat clean, 4 reps
10 Sit ups
55-65 lb Squat clean, 2 reps
10 Sit ups

7:51

I definaltly have improved on my front squats and cleans. I need to go heavier next time.

10:13, abmat sit-ups

M/23/164

22:00

24/m/175

used knees to elbows for the GHD

14:19

subbed sit ups for GHD

7:13

Nate: front squats subbed for SC because of wrist and we both did 25-20-15-10-5 for the GHD's
9:56

Laura: 65# 9:41

Had to sub GHD situps with decline situps extending both arms back and above my head with every rep. The GHD'er was taken and I didn't want to wait... Pretty close, but still not the same.

13:41

Rx'd
12:42

PT workout warm-up (30 mins) followed by:
SC 75# 10 reps
GHD 20, unanchored sit-ups 30
SC 75# 8 reps
GHD 20, unanchored sit-ups 20
SC 75# 6 reps
GHD 30
SC 75# 4 reps
GHD 20
SC 65lbs 2 reps
GHD 10

21:26
failed on 1 SC in each of the first two rounds, regrouped and carried on w/out failure to complete the full set.

M/24/152 GregAwu

As rx'd - 18:57

8:18

17:14.
Abs still sore from 9/23, did parallel sit-up (didn't touch floor)

16.50

subbed sit-ups for GHD sit-ups

20/m/5'11"/163

m/30/5'9/170

subbed sit-ups

15:12

Squat cleans as rx'd. Subbed regular situps.

Time: 8:42.

Legs still killing me today, but I figure you gotta get back on the horse sometime. Don't know about you guys, but usually when I have DOMS, it seems to clear up as soon as I start a WOD - to the point I don't even notice it...perhaps adrenaline, or perhaps the lactate just starts moving.

Took the first round of cleans a few reps at a time, to make sure they were feeling okay in the squat part. After that it was smooth sailing. Love me some squat cleans.

14 minutes 27 seconds
no GHD machine did decline bench
follow me on Twitter username ElSenorSanchez

M/25/154#/5'7"

First time with this WOD - I liked it

As Rx'd

Broken Sets

Time: 18:51 (Bench Mark/PR)

Forgive me if this post twice:

M/25/154#/5'7"

First time with this WOD - I liked it

As Rx'd

Broken Sets

Time: 18:51

m/20/170/5'9"

subbed unanchored sit-ups

10:51

scaled squat cleans to 65# to work on form. Hard to know if I'm doing it right, but traps are killing today...in a good way!
anchored sit ups; otherwise as rx'd.

11:48

95 lb cleans, 25-20-15-10-5 Abmat situps

8:32

m/155/5-8/36

Rx'd

10:45

Not enough weights; No GHD at home garage.

#115; regular anchored situps

10:22

30/m/71"/183#/Camp Taji, Iraq

Don't know how some of you guys can go 10-12 minutes as Rx'd... My hat's off.

I hit CFWU x3 as usual, finished this one at 19:34

m/21/155/69''

I decided to climb a mountain today with a 35lb rock in hand. roughly 2.15 miles long and rises to 3200'' from 1500 maybe? The goal was to never put the rock down and keep it pressed overhead for as long as possible when I felt like it. Tons of fun!

m34/185/5'8"

Rx'd

13:54

38/m/5'11/165

30 KB swings, 35#
subbed 123# clean & jerks and unanchored sit-ups
19:12
30 KB swings, 35#

m/30/5'10/205

As rx'd:
18:21

As rx'd
19:30

m/26/177/5'11''

18:20

22/M/150/5'7"

11 minutes and change... can't remember exactly, it got wiped off of the board at my CF gym.

Scaled to ab mat sit-ups as I'm still deathly sore from last weeks 150 GHD attack - can't even lean back without wanting to cry.

M/29/6'4"/205

Rx'd

30:19

GHD's are so limiting because of really bad pain in my low back after about 30 of them.

Subbed abmat su, feet anchored

9.29

Did 75 GHD SUs not long ago and was sore for days - need to be ready for a PFA on Tuesday.

Brian - have you seen teh low back pain limiteing technique; ensure when rising that you lock knees out as part of the initial effort.

9.29, subbed abmat SU anchored feet.

25:39

75lb Squat cleans
GHD's: table & rope. Lightheaded, had to slow down

As Rx'd:

22:30.

Last time: Scaled to half reps on squat clean, and regular situps, 16:00.

So, definitely much better this time.

as RXed

8:42

135# Cleans
Incline sits
Rounds as RX'd
7:49

Joe, as rxed 31:50

Andy - About 32 min using 115 and completing 10/8/4/4/2

111# clean

15:45

41m,72/218
no means for glute-s/u
sub s/u w/ hands o/h-between legs

12:17

110Lb for the squat clean. Its the 2nd time i'm doing squat clean so i'm took it easy.
the Glute SU as Rx'd
Time-13.00

scaled to:
For time:
45 lb Squat clean, 10 reps
25 GHD Sit-ups
45 lb Squat clean, 8 reps
20 GHD Sit-ups
45 lb Squat clean, 6 reps
15 GHD Sit-ups
45 lb Squat clean, 4 reps
10 GHD Sit-ups
45 lb Squat clean, 2 reps
5 GHD Sit-ups

20:15

as rx'd
18:35

F/160/34/5'7"
90#
15:22

7:40 Admat sit-ups

M/27/200LB

SQUAT CLEAN
135X10, 135X8, 135X6, 135X4, 135X2

GHD
X50, X20, X20, X20, X10

TIME = 13:15
GHD feels absolutely brutal today.

13:21 135# plus 10 GDHs
13:45 45-55# plus 20 situps Kelli

plus CFE

2 x 4 min run for max distance
1st 800m plus
2nd 700m - ish

legs shredded on 2nd

with subs

26:38

Sick with a cold did a scaled version of it
95lb cleans and regular sit-ups
9:20

sub'd
115 lbs and situps
13:34

M/58/6-2/211

105 lbs on squat clean

21:39

as rx'd
16:46.... wow..im still hurting from this workout

14:41
abmat situps

m/ 27/ 200/ 74"

As rx'd: 15:49

I hate GHD sit-ups.

M/25/5'9"/185

"135# CLEANS AND SITUPS ON DECLINE BENCH"

TIME: 15:56

WHOO! Gotta get my diet right, more sleep and less drinking.

DO WORK!!!

12:54 as rx'ed

10:39 with Ambat situps. Wt and all reps as Rx'd.

m/46/176
12:31 GHD to just below parallel.

10:44 as RxD (PR by 2:41)

30 kg
boll ribbstol
22 min

17:46 with 100 lb squat cleans

as rx'd 21:20 = ouch.

36m191
sub'd 10 ghd situps per round, finished the rest as regular situps
15:30

36F126
Sub'd regular situps
65#cleans
15:00

Mark: as rx'd 17:40

Theresa: 75# -15:19

scaled clean to 115 for form
Otherwise as rx'd, 17:12
PM, garage, 98F

19:12 as rx'd.

Did this WOD two days late (Sunday) as Friday was golf and friend's wedding social. Saturday was hangover recovery day!

GHD situps were definitely the part that slowed me down.

m/32/6-1/185
Sub'd 95# fsc (bad back)
18:34

cfwu
subbed 115 lbs 18:04

subbed 95 lbs & regular situps
14:08

This was much more fun than it looked like on paper.

m/28/173

Sub 115lb

18min

M/39/195

As Rx'd: 13:14

7

16:05 as rx'd

18:25
as Rx'd

As rx'ed

18:31

10:53
as Rx'd scale to ladies 95#

F/31/5'/117

12:35 rx'd

Gunnar/m/38/185/73"
8:27

Ryan/m/30/185/75"
sub'd 95 sc after first 9
14:07

M / 24 / 72" / 190lbs.

12:37

Subbed incline sit-ups

As Rx'd 13:35

17 min as rx'd

AS RX'D
17MIN. 03SEC.

As rx'd:

15:11

Squat clean - 95 lbs: 10,8,6,4,4
S-ups - abmat: 50,30,20,10,10
Time: 16:48

Well Well Well.....this was not as hard as i thought it would be!!
warm up:
stretch, 15 bosu push ups, dips, and pull ups
WOD as Rxd:

13 minutes

M/42/5'9"/205

9:07 with standard situps.

f/30/140/5'8"

12:06

used 65 lbs for cleans and did situps on mat as there is no GHD at the gym

as rx'd 15:37

135 lb Squat clean, 10 reps
30 GHD Sit-ups
135 lb Squat clean, 8 reps
25 GHD Sit-ups
135 lb Squat clean, 6 reps
20 GHD Sit-ups
135 lb Squat clean, 4 reps
15 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

19:42

m/29/166/5'9"

14:14 RX'd

Thought this one would be tougher so I paced myself a little too much. No sets unbroken but I focused really hard on having perfect form on all my cleans, no cheating for the sake of speed. I might try this one again in a few days and see how fast I could go if I really push it.

13:12
I liked this wod. did it at station 1. I took my time ,to get a benchmark
tito
kirk rangel

18:11

The cleans wer ugly
Reg. sit ups

21:10

After SERE and not working out to much...gotta get my game back!

10 x 135# Squat Clean
50 GHD
8 x 135# Squat Clean
20 GHD/20 Sit Ups
6 x 135# Squat Clean
15 GHD/ 15 Sit Ups
4 x 135# Squat Clean
10 GHD/ 10 sit ups
2 x 135# Squat Clean
10 GHD

oh yeah time was 10:54

As rx'd 12:51

M/28/153/5'5

m/180#/20yo/6ft.

10:09 as rx'd

Both M and F completed but NOT for time. Again, the gym did not lend itself for a good time... as the sit ups had to be performed across the gym. Plus, the sit ups were not GHD but rather just incline.

We did complete them as quick as possible however.

No GHD sit ups so just did severe incline sit ups. 17:01 vs 22:59 last time.

M/32/144lbs/5'5"

Sit ups on ball with feet anchored.
10:15

9:55 as rx'd

33/m/6'2"/205

Cleans as rx'd, subbed Swiss ball situps for GHD situps.

8:10

All exercises unbroken, which is first for me. Good times.

Phil 4:13

First WOD at the new CF Augusta:
AMRAP 20min: 95#Thx5,HPCx7,SDHPx10

10rnds+Th+HPC+SHDPx5

Then made up the 135#Clean/GHD WOD as rx'd:

11:56

Then rope climbsx3

later,
b
m/32/5'8-1/2"/167

11:20

21/m/157/5'8

m/23/5'9"/160

as rx'd

6:58

Not as rxd; subbed sittups b/c no GHD machine. 14:06.

95lb clean, regular sit-ups
16:38

Did power cleans and situps on a decline situp bench. 12:45 (legs were too sore from last workout to do squat cleans.)

M/33/6'/194

as rx'd: 14:40

As RX'd

14.19

As Rx'd 14:30.

subbed unanchored sit ups & 58kg squat cleans

19:55

Rx'd

19:30 (legs/abs smoked after gym cert)

m/29/182

subb'd sit ups for GHD
13:16

Finished unbroken but forgot stopwatch. Was faster on this than before

m/30/5'10/205

As rx'd:

18:21

Missed

As Rx'd

12:46

subbed:
115 lb. squat cleans for 135 lb. squat cleans
decline situps for GHD situps

18:11

m/28/245

As Rx'd - 15:32

I was surprised how easy going this was for me. I'm afraid of the next two days, though. Losing weight has helped my WODs.

11:59 as Rx'd

25/m/6'1"/170

115# cleans; AbMat sit-ups

12:33

15:53 as Rx'd

as rx'd 6:28

regular sit ups 6:28

29/m/205/6'0"

as rx'd 11:45

I don't like GHD situps very much...

scaled to 95#
decline situps
14:00

sub SU for GHDs (lower ab pain)

11:21

WOD
12.33
Cleans as rx'd,
unanchored , butterfly,ab-mat sit-ups,as gym has banned cleans ,can't do in the same room,so cleans in garage and ab-mat ! Ab-mat sit ups seem slower than ghd !

Used 110 for the Cleans as Form was suffering with 135 and no anchor so I did crunches instead of GHD.

13 minutes.

25:06
60kg
failed on the 30 GHD, but completed the 20s and 10s

m/38/76/205

115#

13:20

rx'd next time

draggin' and sore!
anyway, only 30 GHD situps, the rest were only to parallel

18:11

as rx'd

15:13 (pr)

Jeff @ work
12:13

as Rx'd:
21:19

as rx'd:
21:19

As Rx'ed
First time with this WOD.

19:05

14:45, situps weren't going well today

m/40/67"/181#

scaled clean weight down to 115#
GHD situps back to a just below parallel

115# squat cleans 10-8-6-4-2
GHD 50-40-30-20-10

135 x 10, 8, 6, 4, 2
GHD 35,24,16,10,6
23.35

135 lb Squat clean, 10 reps SUB 95 lb Hang Squat clean
50 GHD Sit-ups
135 lb Squat clean, 8 reps SUB 95 lb Hang Squat clean,
40 GHD Sit-ups
135 lb Squat clean, 6 reps SUB 95 lb Hang Squat clean
30 GHD Sit-ups
135 lb Squat clean, 4 reps SUB 95 lb Hang Squat clean
20 GHD Sit-ups
135 lb Squat clean, 2 reps SUB 95 lb Hang Squat clean
10 GHD Sit-ups

10:49
----------------------------------------------------------------
Compare ot 081014

135 lb Squat clean, 10 reps SUB 95 lb Hang Squat clean
50 GHD Sit-ups
135 lb Squat clean, 8 reps SUB 95 lb Hang Squat clean,
40 GHD Sit-ups
135 lb Squat clean, 6 reps SUB 95 lb Hang Squat clean
30 GHD Sit-ups
135 lb Squat clean, 4 reps SUB 95 lb Hang Squat clean
20 GHD Sit-ups
135 lb Squat clean, 2 reps SUB 95 lb Hang Squat clean
10 GHD Sit-ups

11:19

11:20

GHD sit ups on physioball

As Rx'd 14:30

MGySgt. USMC M/48/6'2"/206

Excuses, yeah I got a few. College, homework, job, family, soccer, life. etc etc.. ha ha ha

Well as I blame all of the above I got through this WOD at 21:37 on Sept. 27th. I really gotta get more practice in. Have not been getting many WODs lately because of the excuses indicated above. Well here it is two days later and my body, especially the abs are tender. I looked in the mirror and laughed at myself for being such a wimp today. ha ha ha

I love this stuff. Thanks Coach.

OooRahh CrossFit

Did regular sit-ups, otherwise as rx'd in 11:27

POWERS_ARMY_(M/25/5'10"/185)

17:58

M/33/190
Subbed Sit Ups for GHD
17:26

333
305
211
149
110 =11:39

95# squat cleans, reps as RX'd
25-20-15-10-5 on the GHD situps

16:49
About 1/3 of those squat-cleans turned into power-cleans. =(

CFWU
Sub'd 35# decline SU.
12:55

Scaled version done 9/30

Full Squat Cleans 115#
10-8-6-4-2
Abmat SU
30-25-20-15-10

14:26

sub'd regular sit ups

9:23

Not as Rx'd b/c no GHD...subbed regular situps. Full squat cleans w/ 135#'s.

12:34
situps took forever. Cleans were good.

Puppies:
For time:
65 lb Squat clean, 10 reps
25 Sit ups
65 lb Squat clean, 8 reps
20 Sit ups
65 lb Squat clean, 6 reps
15 Sit ups
65 lb Squat clean, 4 reps
10 Sit ups
65 lb Squat clean, 2 reps
5 Sit ups

4:54

Puppies:
For time:
65 lb Squat clean, 10 reps
25 Sit ups
65 lb Squat clean, 8 reps
20 Sit ups
65 lb Squat clean, 6 reps
15 Sit ups
65 lb Squat clean, 4 reps
10 Sit ups
65 lb Squat clean, 2 reps
5 Sit ups

4:54

m/35/5'9/169
CFWU-3. Reg reps. Superman. Burgener.
33 Burpees
21:30

First time on true GHD for this WOD. 3 notches showing on bench.
Didn't push very hard on sq cleans. Seemed like keeping back more parallel to floor helped to engage hamstrings. Probably will help on deadlift. Get elbows up on cleans.
Make sure to breathe at beginning of each GHD rep. Good job overall flexing quads on way up.
10/14/08: 22:02
6/1/08: 19:10

95 lb squat clean 10,8,6,4,2
Incline bench situps 30,20,10,10,10

As rx'd 19 minutes.

Roughly 21:00

95 lb. squat clean

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT
24/150
WOD as rx'd
10.16(pr)
TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

m/39/150/5'8"

Upscale
155# cleans (squat)
GHD sit ups

18:55

@thesweatbox

17:28

The Porch:
For time:
115 lb Squat clean, 10 reps
50 GHD sit ups
115 lb Squat clean, 8 reps
40 GHD sit ups
115 lb Squat clean, 6 reps
30 GHD sit ups
115 lb Squat clean, 4 reps
20 GHD sit ups
115 lb Squat clean, 2 reps
10 GHD sit ups

17:29

Sub 60# sandbag for cleans, did 2x reps; 20,16,12,8,4

GHD over swiss ball

17:42

sub'd 95# for 135# squat cleans
used swiss ball for GHD situps

13:01

18:35

CFWU followed by

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

as rx'd

16:40

28:40

as rx'd:

12:36

scaled to porch

18:36

scaled to porch
18:36

M/20/5'10/140

scaled to brandx 'pack' - #95 squat cleans

15:56

The weight wasn't all that bad, but my form kinda blew. Only dropped to about a half squat. Have to definitely work on that.
As for the GHD's...26, 21, 12, 7, 10. And I'm still feeling them throughout my entire trunk.

And it took 25 min.

As Rx'd using smith machine and bench for GHDs.

16:51

Thought my head was going to explode.

1 Peter 1:3

23.m.135.65"

as rx'd
19:56(PR)

As rx'd

17:38

11:37

16:13 w/ 95# and regular situps

For time:(subbed 95# squat clean)
total time 11:45
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

29:34

M/53/142/5'8"

As Rxd 21:06

m/29/5'9"/155

cleans as rx'd
quit glute-ham sit ups half way thru 30 (105 total)

I F***ING HATE GLUTE-HAM SIT UPS!!

16:34 as rx'd @ home

subbed abmat sit ups for GHD sit ups:

10.44

34 yom 199 lbs

Regular sit ups and weight as rx'd
First time doing this 14:18
Abs are still ripped from GHD sit ups

43 yom 203 lbs.

1 1/4 mile run wu

95 lbs. could do more next time
abmat situps

13:53

M/31/5'9"/152

As rx'd. Used an exercise ball with feet wedged in handles of decline bench for GHDs. If anything it was more fiddly than the real thing - had to keep adjusting the ball.

22:11

Is this guy Ganesh for real? Anyway, I did this WOD exactly as required for the first time:

20:13

I am a slacker.

19:28

As Rx'd

14.19 PR:

(last time one year ago 41. min.)

about 12 minutes. used 95lbs because my front deltoid kills with the shrug/pull movement!

first time doing this WOD

puppies scaling:

65lb squat clean 10 reps
25 situps
65lb squat clean 8 reps
20 situps
65lb squat clean 6 reps
15 situps
65lb squat clean 4 reps
10 situps
65lb squat clean 2 reps
5 situps

from start to finish was 16:19, but my roommate, a trainer at my gym came over and shot the breeze with me about his new girlfriend, molly (whom he's quite smitten with) for a little more than 5 minutes after finishing the first round.

So i'm gonna say it was really more like 11:30

as rx'd

23:45

I did this one when it came up on 9/25... it killed me. Noticed afterward the GHD machine was set up way too short, killed my quads.

Did it again today:

11:14 (14:19 last time)

That'll learn me :)

29/m/185

abmat SU: 9:18

16:14 as rx'd

15:50 as rx'd

13:57
squat cleans @ 185 lbs

mad respect for those who posted times below 15mins. you guys are kick ass crossfitters.
been traveling for the past three weeks. as rx'd: 24:24 first time for me and also the closest i've ever been to puking from CF. I was nauseous the entire drive home and for a little bit there after.

No GHD so subbed ancored situps

12:57

31/m/165/65"
18:58
Sub knees to elbows for GHD

As rx'd
17:09

Rounds as Rxd

Sub 121 lbs squat clean

12.34

M 37/64"/145# Completed on 5NOV09

Light Warm-up

RX Weight, no GHD - used an Abmat...

11:28

6AM workout, Constantly Varied!

13:07

17:55 RX

45/m/165

17:31

PR, cleans unbroken, ?GHSU a little weaker

42/185

used ab mat

10.32

10:50

Reg sit-ups...no GHD bench

M/39/182/5'10"

squat cleans unbroken at 135lb, GHD SU's were slower than I'd like

12:40

9:32
45# squat cleans

20:24 as Rx'd