A new one !looks good,i.e painfull !

Is this a full power clean with a full squat on the catch? It doesn't say power squat clean.

Power Clean: you catch it in the power position... Knees flexed at approximately 45*

Not a full squat.

so 21 power cleans, 21 situps, the 21 back extensions, 18 PCs, 18 SUs, then 18 BE, etc?????

Also, what is a good way to do back extensions without equipment? Are supermans acceptable ?

earliest post ever?

power clean is with just a quarter squat.

hoo rah

WOO-HOO CANADA!! (Is that Calgary in the picture...?) Thank you to all our Armed Forces, on both sides of the border. God bless.

Thank you #3 for asking my question, and #4 for answering. Full squat no way could I do this. Standard PC, I'll be OK, although this may take me a day or two.

Nice photo! Makes me think its time to take my PD Lighting out for some air time. :)

M/20/145lbs/University of San Diego

Whoops did sundays today!

Well today was my 2nd day back doing crossfit/real workouts since the IRA national championships in june... a study abroad and stuff got me out of the grove. I missed this stuff, but wow am i out of shape...no better way than to just jump right back in it i guess!

22 mins
95# pwrcln, ghd sit ups, ghd back extentions

A better sub for the back extension may be a Good Morning with a 45# bar on your back, although I find that my hamstrings/glutes get just as wrecked doing them unweighted for some reason.

really wanna try this one with ghd sit ups

I understand everything but "3 rep rounds of" What does that mean? Probably simple but my brain doesn't get it right now.

Beautiful photo!

#14

3 is part of the whole set 21-18-15-12-9-6-3

so do 21 cleans, 21 situps, 21 back ex..then 18 of each, then 15, etc

I must say its friggin awesome to see so many newbies drinkin the Kool-aid yesterday, I hope at least half of them stick with it. This is so addicitve I dont know what I'd do without it. cant wait to hit this WOD tommorrow.Hooah Crossfit!

I'm guessing you guys saying this is easy are new to Crossfit. If you weren't, you'd know that the ones that look the easiest are the ones that wreck you the hardest ;)

Alex Bureau
Peruzzi

would you guys mind video taping yourselves do this wod and posting it with your times? i would love to see some of you firebreathers kill this one.

If the weight is too low, up the intensity by cranking this thing out in under say . . . 5 minutes. I'm sure that would make it harder.

Looks Fun... I've never gotten what is an easy Wod and what isn't. Isn't the whole point to go as hard as possible no matter what? If the weight is low shouldn't you be going faster ie... Harder

It's not a wim WOD. You just did it too slow.

where can i find video of pistols?????

Power cleans are going to suck on the legs after today's (saturday's) Pistols...LOL.

Sunday musings...

1) Sir Winston Churchill. "Success is never final. Failure is never fatal. It's courage that counts."

2) The Crossfit Microscope. A Crossfitter is perhaps the most introspective and self-aware athlete there is, at least a Crossfitter who accepts the Crossfit concept that each WOD is to be approached at maximum intensity. If one does so one is apt to learn quite a bit about one's character. One's fortitude. One's courage.

You see, each Crossfit WOD asks us to give our all. Even the mundane WOD's that feel all the world like a Globo-gym workout, like a 5K. We are asked to attain a 5K PR. Every time. Each time we do a WOD that we have seen before we are tasked with attaining a PR.

Doing so is hard. It hurts. Whether you are alone in the cyber-gym like me, or among like-minded CF'ers in an affiliate with trainers and colleagues cheering you on and calling you out, in the end you must choose to put yourself in Steve Willis' place of pain. You go there willingly, on purpose, putting yourself under a microscope as it were every day you go to the gym to do a WOD. Your workout is measurable, and you are accountable.

What is it that you discover there? How do you react to that discovery? What do you learn? I did "Helen" on Saturday, 1:40 or so ABOVE my PR, and found myself wanting. Lacking. I went to that place which is unique to Crossfit, at least for most 50ish Americans, went there on purpose, and I am better for it. But the microscope doesn't lie, and I know that I am not AS MUCH better as I could be, because I know that I backed away from that which I could have withstood.

3 on, 1 off each one of us willingly goes under the microscope, goes to an unpleasant place ON PURPOSE, to examine that which is within us. The Crossfit microscope does not lie, and that is why we embrace it.

3) Two rights. Have you been presented with a question, a choice, in which there are two equally correct answers? In which the objective outside observer would value each answer as equally correct and valid? In these circumstances it always seems as if there are spectators or "co-subjects" who are in the game, though, doesn't it?

The rational outside observer ranks each answer as correct, but the rational external observer has no subjective frame of reference. No skin in the game. No historical perspective. And so this rather Zenish quandry becomes somewhat of a "War of the Roses" construct--there is no winning or losing, there are only degrees of losing.

But you must choose, and in so doing you make a perfectly correct choice in your own tiny universe, but in so doing you create a winner and a loser in two other universes. What to do? What to choose?

There is, of course, no correct answer to this puzzle. It is as mysterious and unsolvable as any Zen Koan. In the end the point is that you will have to make a choice. You will have to answer the question and choose one of the "right" answers, even though it will make you "wrong" somewhere else. We all seek a "non-zero sum game" but cannot escape the fact that others seek a "zero-sum game"--someone must lose.

I would like to pose that the someone who must lose need not be YOU. You may, in fact, truly have two answers that for you are correct. You cannot decline to choose, but you CAN choose to accept the victory, the win, the correctness that comes from making a correct choice, and choose to decline the "loss" that another might wish to impose upon you.

This actually seems to happen a lot. I think hyou can, and should, choose to win.

I'll see you next week...

I have to say, I kind of agree with Alex #28. I am considering doing some of my own programming to pick up a bit of slack from the last 6 months of main site stuff. The great thing about Crossfit is it has given me the tools to be able to even consider programming for myself, and for that I am eternally thankful, and a loyal Cro$$fitter.....

If it is Crossfit or Cro$$fit, I really dont care. I get smoked after each workout and am not in the gym for 2 hours a day. As for those firebreathers out there post a older workout so I can give it a try see if they suck any more then today do for me.

We all have several choices to make when these WO's are posted. A couple options are to do them as prescribed or scale them. There is no rule that states scaling must be lower.

If someone told me that this WO appears to be too easy I'd say, "let's move the weight on the PC up to 185 lbs. and switch them to full cleans, perhaps even add a jerk. Lastly, let's go ahead and strap on a 40 lb. vest for the other two movements."

Of course, the modal domain switches slightly but that's O.K. if the athlete doesn't think they will be getting their monies worth from the posted WO.

I must admit I consider some of the previous comments to be a bit disrespectful. The only one who is putting the time in to program workouts for everyone is Coach. I appreciate all that Coach and the CrossFit crew has done for me. If you don't like what is prescribed, you can always crank it up. No one is stopping you. But that doesn't mean that you have to berate the person who is writing the wods.
Sorry - just had to get that out of my system.
Peace out
Scrat

Regarding those who think this is easy, no matter how "easy" a workout looks, it becomes incredibly intense when one adds the time factor. Cruising through at a respectable time makes this doable for me, and yes, easy. And 60 minutes later I'm done. But trying to keep good form and crank every rep out as quick as possible has me gasping for breath at the end. With the right intense effort, each and every one of these workouts has the possibility to be very, very difficult, be it aerobically, anaerobically, or a combination of the two.

So do you set the bar down after each power clean rep or can you just drop it to your thighs?

#35 Josh: From the floor. Otherwise it's a hang power clean.

Thanks for the site and the WODs. Really dig taking back three years of corporate neglect on my body.

I appreciate that you put the WODs free. Thanks again and please keep it up. I've never gotten this much benefit out of any system.

I agree with #33. I was wondering what would be the max amount of money Coach should earn to bring him back into your good graces Alex, since you only own 2 gyms I'm sure your not in it for a profit right?

Comments #18 and #19 you use 95 pounds un "Fran" and just bodyweight pull-ups but if you hit it fast as you can if you try to do it sin 3 those 95 pounds thrusters can be a HELL....i have an idea hit this one sub 8 or sub 6 minutes and tell us if it was E-A-S-Y

#18 Alex

It must be lonely all the way up there above the rest of us. I'm just a lowly 'sissy' who's been doing CF for almost a year now, so from my vantage point of a mere mortal down here on planet earth, it seems as if you have 2 options:

1) Start your own website, develop your own WODs, update it each day, regardless of what else you have going on in your life, advertise it, monitor it for abuse, etc. Basically, make this website and the WODs your main goal in life.

2) Take 30 secs each day to look at the FREE WOD that you get each day for FREE from Coach's FREE website. Then decide how you personally will scale it up. Perform your WOD as you desire. Post your scaling and time to the FREE comments site. Email Coach and thank him for his sacrifice for what he believes in.

Bingo's comments hit it on the head. XF is a uniquely individual microscope. You may not consider yourself a 'sissy', but you do not speak for me.

Thanks Coach for everything you do...

#4

try to do some good mornings...

#23

the good old youtube

seems like a nice WOD.

#31... I believe they come back down to the ground. I'm assuming if they asked for a "hang clean", that would be what you described as leaving it on the thighs. "Power" usually means, narrow stance, off the floor.

(Of course, I'm no expert, but just what I remember from the 9 fundamentals of Crossfit the other day..)

HI YA'ALL. I am pretty new to CrossFit and I am wanting to burn 15-20 pounds of fat. So far, my diet has been amazing. All veggies, fruits, no simple carbs, limited complex carbs, lean protein, and nuts/seeds. What can I be doing to burn fat most effeciently? Any suggestions/advice? The workouts aren't a problem..I have been an athlete all my life so technique and all that come fairly easy. Diet is where I have the most trouble. Please, any help would be awesome!!

Trying to figure out what is going on in the comments today... I guess im missing something?

12:45 as rx'd....Cleans really ended up beating me up. Form got a lil sloppy. I need to go to a box. Using the 25 lb plates at my globo just isn't cutting it. That plus moving more then 30 ft. btwn stations slowed me up.

came to the discussion late tonite but...

After EACH mainsite WOD, I say, "the hardest workout I ever did"; and if not, it is my own damn fault.

Thank you, Coach G!

3-2-1 GO!

Beauty.
M/29/197/71
19:02
Rowed 10K- 45:56
The walking time between lifting and BE, SU benches feels like it really adds some time. What else do I expect from a regular gym though.

#39sarah
if you do the WODs at maximum effort it would be pretty hard
to even imagine 15 or 20lbs of body fat.

Check out the nutrition section for more info..you might like some of the info there..maybe info to change your diet for the better!!

12:09

subbed Supermans for Back ext.

15.40 rx

back ext burned like a mofo !!!

Will be doing yesterdays wod,have a shoulder problem so no heavy lifting for awhile.

#39 Sarah,

I do not presume to give advice, just share my experience: being 46 and F, I realized old ways are not good any more and I need more protein. 2nd conclusion: without writing it down in some web-based calorie counter, I have distorted idea of the quantity and quality of my diet (I believed I eat much more protein and less fat than I really do).
Since I am closer to zone ratio, I lost quite a few.. and still losing.
Hope you find your optimum soon! Enjoy!

17:28 did hang cleans and sub'd bck x w/barbell good mornings

Lol maybe I'd like to say the slow time is a result of 8000ft elevation, but I truth of it is I'm out of shape lol

Wow. First crossfit workout. That was intense. I'm laying on the floor at the gym right now. Maybe not the best idea but oh well. Got it in 19:45. Can't wait to try and top that.

I'm wondering what pirouettes hace anything to do with fitness, in the "World class fitness in 100 words" outline, in start here.

12:21 - used 75#, but...

3 weeks into Crossfit. I thought, "I can't do 95# that many times". I've become much stronger in such a short period of time. I had so much left over at the end and finished so fast, I should've gone for 95#....so...

Ran 2 miles in 13:46 after. That helped!

day 1 of WOD in Iq

improvised back ext.. did not time.

16:58
First WOD back since about 3mos off XFit. Its good to be back! 3...2...1... GO!

1 mile warmup (not enough anymore)

16:29

1 mile cooldown

Felt like it took forever to wake up. The first couple of rounds, I found myself taking breaks that I really didn't need. I wasn't breathing that hard, there was no pain, no real perception of exhaustion, so I had to just get mad at myself and stop being lazy. I should have stopped the clock and started over after the first 2 rounds.

I think I am finally reaching the point where I break the habit of standing around between sets like they teach you to do in all the bodybuilding/fitness mags. I predict a lot of PR's in the upcoming months now that I have identified this flaw and have the conditioning to back it up.

OUT

#39 Sarah,
sounds like you're on to the Paleo thing, and that's great. Stick with the WODs as posted and your exercise will be great - if you want to ramp up the exercise (and burn more calories) then slowly, progressively, add in Crossfit Endurance (www.crossfitendurance.com). Pick one CFE sport, execute it 2-3 times a week in addition to CF 3 on, 1 off.

To really dial in your weightloss, you need to Zone your Paleo and stick to the block count (i.e., weigh and measure). Keep your fat blocks at 1X or 2X, do it for 2 weeks, then adjust the blocking of the fat to lose or maintain weight, depending on your goals. For a block count, be honest with your multiplier. Don't go much higher than .7 or .75 unless you're super muscular - rule of thumb is .7 for the "average" CFer.

Most of CF focuses not on weight loss, but on performance gains. I can tell you from experience (20lbs in 3 months) that it ALSO has the benefits of losing weight.

For more info, read CF Journals #15 and #21, and subscribe to CFJ and watch all the nutrition videos you can find on there. Robb Wolf's site is also a great resource.

Good luck on your journey!

#39 SARAH:

Join the Frat Paleo Challenge:

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

Went to cf 101 yesterday, and after almost four years in crossfit, it was the bombdigaty of bombs fo sho! Thank you coach and steve and all of the great conversation, it was brilliantly stimulating! I heart crossfit:-) ! - j -

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions

As RX'd - tt 18:22

25/m/5'11"/208ish
10:33 as rx'd...fully unbroken

CF WOD

As much stuff as possible in 6 months.

3, 2, 1, GO!

(pics from FOB to follow)

m/44/185

14:29

#39 Sarah

Ditto what #57 - J9 said

Join the Frat Paleo Challenge:

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

#35 S'more - good response

Finally, I feel competitive on this one, though I think my form could definitely use more work.

Sunday WOD - 16min 31 sec.

Feeling smoked! Cya tomorrow.

CPT Hank

Hey everyone! Waded into the world of Crossfit August 22, but really just took my first drink of the Kool-aid, yesterday.

I'm 37, and just joined the Canadian Forces reserves and working hard towards a career in policing. A late start in life on the serious fitness lifestyle, though I've worked traditional weight-lifting fairly consistently for the past 4 years.

I've found scaling down and edging into the CF WODs perfect, though at times I didn't feel like I was doing enough in a day, after going from 2 hours per day to 30 minutes with some WODs...

For other newbies, what has made me pick up the Kool-aid is getting deeper into the theory of Crossfit. It's one thing to try the WOD daily and read the comments on here. It's another thing to try understand the what and why of it all. That, to me, IS the Kool-aid!

If you want to get the most out of Crossfit, read the WHAT IS CROSSFIT? link, especially WHAT IS FITNESS? and CROSSFIT FOUNDATIONS PDFs. And watch some videos... This is an amazing program and it's free! Not much is amazing and free nowadays!

Did Saturday's WOD: subbed split-squats with 55# dumbell - never tried pistol so I want to take some time to practice it before throwing it into a WOD. My time (NOT 7:10, lol... maybe someday NOT! see yesterday's posts) It actually took me 16:13:57 and man did I have to push hard for that. Heart rate was up to 144 after that.

After a short recovery I then went back to the September 22 WOD which I had originally skipped:

Deadlift 1-1-1-1-1-1-1: hit three PRs
195-265-285(PR)-305(PR)-315(PR)-305-305

Never pushed myself like this before. Coach should be given some kind of award for what he's done here! THANKS COACH!! You're helping me improve my life, be the best I can to begin a great new career and provide a better example for my kids!

13:36 Used 75#

Worked out before breakfast this morning, which I don't usually do. Tough to get warmed up but felt great once I did. Should have cooled down a little more though - I felt like I was turning into a statue in the car on the way home. Hahaha.

M/38/5'10"/177#

Lower back problems after sleeping on a pile of army rucks lastnight.
7:43:97

13:26

20:03 (70#)

Very new to olympic lifts (trying to catch up), so I lowered the weight and was very very careful on my form. To make up for the lowered intesity, I'll be doing some Tabatas shortly and some more formwork on other lifts.

Loving these last few workouts. Thanks Coach!

#67 7:43? I hope as you are in the ARMY your a man of integrity and I didnt just reenlist to be in with a bunch of guys without integrity. Here we go again.I'm headin outside to go do this WOD and seeing as how power cleans are my strong suit I should be right up there with ya right? Be right back lets see.

9:43 33/190/m back is tighting up.

M/28/225/6'0"

as Rx'd

10:42

Don't get me wrong, I'm not complaining at all since I believe in the programming 100%, but whats with all the sit-ups recently? Learn something new?

As rx'd: 14:06

As RX'd:
12:15

bw 165

subbed 115 for 95

12:20

Wow.. That was awesome. As rx'd: 13.15. Just started CFSB and lovin it! Squat 3RM 90kg. Just wasn't quite feelin 95 today - my rugby match yesterday thrashed my legs.

This was a killer WOD though! Loved every sweaty moment.

12:24 RX'd

Muscle Cleaned that thing. Felt like a toothpick.

Back extensions were back extensions (not hip extensions). Slow and controlled.

It felt so good to take a class today. It's the first time in a long time that I wasn't teaching it or sneaking in a quick wod on a break. YAY for new trainers and a Sunday Morning workout!

#73 the last few cycle have included a lot of core exercise. I taught that the compound exercise (bodyweight+oly lift) were indirectly working the core and that we didn't really need much isolated situp. I guess the coach is experimenting something.
After yesterday and today WOD my legs are completly destroyed, thanks coach

Loving the picture!

M/40/5'9"/190

14:24
did 115# instead of 95#. Made it way more challenging.
I think I read that the rx weights are for 175# crossfitters, so I am scaling up appropriately since I am 190+.

Scaled to 21-15-9-3

9:56

Really had fun with this one.

m/24/175

10:18

subbed toe-touchers for back extensions, all else as rx'd

41/m/176cm/72kg

As rx'd

14:22

Back extension over swiss ball.
This one felt relatively easy. I could do everything unbroken, but lost time on the transitions. In the end I had some gas left, so I figure I could go faster next time this WOD comes up.

17:50

Well...I shot for the sub 8 minute mark and with unbroken sets and one rest of approx. 45 sec after the 15 rep round i got a time of 16:32. There was a song that fits the timing really well...Things that make you go HMMMM.

AS RXD
16:32

31/m/6'/187

M/35/174

19:10

As Rx'd

13:21 as Rx'd

subbed supermans with 2 second hold per rep

17:22 - humbling wod.

Bingo:

Forgot to say as always we enjoyed the musings. You are truly wise beyond your years... I've begun to let my teenagers read your post on sundays keep em comin pls!

And with so many newbies now coming in, Someone needs to bring back the newbie posts, this might eliminate some of the questions.

Ignore last post: NOT as Rx'd. My stupid blackberry browser cut off the WOD posting, I skipped back extensions because I didn't see it posted. Oh well, at least I got the power cleans!

F/33/127/5'2

Power Cleans - 65lb first 3 sets, 75lb last 4 sets
Sit ups
GH Back Ext
17:00 +/-

*rode in 75 mile MS Bike to Bay yesterday. Great cause, tight hips!

14:12 as rx'd

Male/28yrs/6'0"/170lbs

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions

Jacob 10:08 (135lbs)

Wu- 1/2 mile run. 30 pu's
30lb cleans

20:18

10:08 Rx'd
Didnt rest or slow down
Power cleans - Last 3 of all sets, dig deep
Abmats - knuckles to mat - chest to knees
back extensions - what needs to be said.

My lower back is done!

canadian soldiers rock...there is one really sexy devoted crossfiter in the hawks team...thanks to him for my crossfit knowledge

14:39

14:17 as rx'd ...power cleans were just terrible after the 135lb squat cleans I did on Friday for that nasty WOD with GHD's!

power cleans done with 30 pound dumbbells, supermen for back extensions, abmat situps.

18:51

57/201/70

As rx'd

10:32

m/45/6'3"/200#

85#

32:00

My back was gassed after the first set

sub 35kg pwr cln and 20kg goodmornings = 13min50s

13:51

As Rx'd: Bright and early in the firehouse...

15:19

M/22/6'2/160

14:45

Rx'd
18:06
I expected cardio or legs/back to be factors to slow performance, but was actually grip. Always learn new things from the WODs. Variety being key, I'd scaled the next slightly for unbroken sets.

F/22/5'3/106

45lb power cleans

15:53

F/22/5'3/106

45lb power cleans

15:53

F/22/5'3/106

45LB power cleans

15:53

scaled to 75#

14:31

M/23/185/5'10

I was stoked to see power cleans, miss doing those in high reps, but 95 pounds was sort of too light, I think. I was able to basically "muscle clean" it up most of the time, all it took was the shrug until the last couple of sets.

12:54 as RX'd

10:45 as rx'd

M/43/200/6'2"

9:04 Rx

One of my fav's

M/47/66"/135

As RX'd, at USARC,

16:33

Had a really big problem with grip -- can anyone recommend ways to improve grip endurance and strength? I had to partition the PC's at 18 just so I could continue holding on to the bar, and probably added 5 minutes to my time wandering around shaking my hands trying to get blood flow back, lol! Grip has also been an issue on Deadlift 1RM days (after 405, no grippie!)

That being said, 18:24... pretty lame...

that was fun, 19:27 40lb dumbell cleans, ghd situps, and back ext. someone took the ghd station during the round of nine so i did 18 incline situps, and by the time i finished those they were off so i went back to nine back ext.

M/33/6'4"/215
15:35. As rxd.

Lost a lot of time in the transitions, probably a minute or so faster in reality. Did clean and jerks yesterday which also did not help...

34/F/5'10"/160

That was a lot of fun! I don't normally have 'fun' during workouts, but this was different for some reason...guess I feel pretty good about all the exercises, so I was able to sprint through the whole WOD without needing to stop for wind or muscle failure.

As Rx'd with 66#
Anchored AbMat sit-ups, GHD back extensions
8:32

sick

great work out, wish i could have finished it. got some income during my gym time, had to cut it short.

M/29/6'0/180

As Rx 19:41

My back is not happy with me, niether are my legs after yesterdays and todays WODs. Keep em comin coach!

21-18-15-12-9-6-3
95# FULL SQUAT Power Clean
Situps (anchored)
Back Extensions on GHD

Long time...45 MINUTES!!

I took a lot of breaks during this one.

The first set of PC I worked on getting my form down better than it was. I have not been getting the bar back onto my fingers and creating a shelf with my shoulders. Instead, I have been maintaining a full grip on the bar through my cleans and thrusters. So I took a lot of breaks at first as I worked on that and it wore me out.

Then another guy came in and I gave him some advice on yesterdays workout (pistols).

I also took a second every time I got done with the back extensions, because I got real Dizzy.

Oh well. Only room for improvement. My legs are TIRED!

CFWUx2~got side tracked for round 3

Scaled up to 95#
anchored abmat sit ups
GHD back extensions

TIME: 10:43

Quick Gasser!

as rx'd with GHD Situps
14:28

9:54 - subbed supermans for back extenstions. For all that are saying the weight is too light...go faster and do not let go of the bar to regrip. Then let me know if it's still too light.

What is the Rxd weight for women on this workout? 75lbs? or 55Lbs?

Cfwu no sits

Pack scaling

10:15

14:45 as rx'd.

Laura DeMarco...your time was awesome!
me 48/6'/180 14:05
almost gave up after the 18 round..lol
still new to this. no prob with the sit ups or extensions. it's all about the cleans. I am buying into this but really hoping that it will work for me. I am a guy that was used to spending 2 hours in the gym 5 days a week including my cardio. love that everyday is different

M/31/5'10/215

As rx'd with 65#

23 min-ish

First full week doing this workouts...outstanding! Thanks for the recommendation bro!

25:46

40-kg power cleans
DB-anchored Abmat situps
BE on 35-deg incline

48 - 6' - 210#

As RX'd:

9:32

FS36

as rx: 12:27

M/20/5'8"/153#

15:03 as rx'd. Lost a bit of time waiting my turn for back extensions.

M/29/165#/72"

14:47 as rx'd

The PC's slowed me down. Surprising how hard 95# can be to lift at high reps in rapid succession.

Dave S. M/37/6'5"/205
09:53

Dane V. M/25/5'11"/195
10:17

As Rx's 13:27

First time posting. This WOD finishes my first week. 23:00 with 65lb(been having lower back pain and wanted to attempt keeping form) still a very good workout, pouring sweat. Awesome community, thanks coach!

11:41 rx'd

14:13

13:07 as rx'd forearms were on fire with lower back still on fire. Hard to stand up straight. I've also noted the increase of sit-ups recently and am not complaining. Have a fight next weekend and extra abs are always a plus.

#65 Doug from aurora... I assume that's Aurora ON?? Im there as well. Nice to hear you are getting into CF and loving it. My wife and I have been doing CF for 2-3 years now and its been great. And like you said its a great example for the kids....In fact my 4 have been doing the crossfit kids workouts on and off for awhile now. Keep it up!!

11:13 with unanchored Abmat situps and 1.5 pd KB straight-leg deadlifts for back ext.

11:16

w/ a superman sub, no GHD station

CFWU
subbed good mornings with barbell for back extensions
16:30

17:23. Station 2 roman chair - back extensions not hip.

m/21/6'1"/185

wu+wod rx'd=roughly 30min

CFWU

19:40

First two rounds as Rx'd. Rest subbed 45# DBs

first time doing this wod

11min27

Have any of you guys mastered kipping pull ups with a bar that's not high enough to get your feet all the way off the ground? I can reach my pullup bar pretty easy without jumping. When I try to practice kips, the ground gets in the way. I was just wondering if it's worth the effort to try to practice it anyway, or if it's likely a lost cause.

Pack. Sub ab machine, incline back extensions. 28:00.

can anyone tell me what website i can go to to order those foot shoes. i can't remember what they're called but they look like a foot and are suppose to be as natural as possible, i think. anyway anything else garage gym or gear oriented would be good to know too. thanks jeff w.

41 posts in before someone puts up a time? You ladies do a lot of whining ...

m/49/5'8"/182
15:44

14:11

back extensions on a swiss ball

If you're having grip problems, try using a hook grip.

KB good morning sub for back xt.
12min51

29/M/140

Subbed 45# good mornings for back extensions

18:08

m/49/172/80

Interesting and tough WOD!

16:31 as rx´d

Regards from Sweden!

16:50
feeling yesterday, and loving it
wasn't loving it while I was doing this workout

m/41/190/5'11"

WU
row 500

21,18,15,12,9,3

Subbed hang power clean as I am tight on time for this one.. Not the best thing to do, but I don't think I'll get it in later..

95 hang power clean
roman chair situp
roman chair back ext

21: 05:39
18: 10:16
15: 14:44
12: 18:18
09: 21:08
06: 22:38
03: 23:29
total 23:29

I feel like such a WUSS with all the times I've seen posted so far :(

~45 mins (minus station switching times)

Today's WOD KICKED MY BUTT!!

Power clean 80 lbs.
Situps (YAY! Didn't have to switch to crunches!!)
Back Extensions (probably could have improved form)

Getting back into after almost 5 days off due to a strenuous class last week. Was WIPED after 15 reps round. Body was weak and seriously thought about switching to 60 lb bar at the 9 rep round, but decided to take my time and push through with 80 lbs all the way through. I'm just glad I was able to make it today. Proud of myself even though it took me forever :P

AS rxd
11.51

Subbed supermans for back extensions.

11:49

M/21/187#/66"

No GHDs at CrossFit Monterey, so headed over to The Ranch to do this one. 8:02 as rx'd.

#142 - Sean A

Yes, I am in Aurora, Ontario... Thanks for the encouragement! Do you do your workouts at Point Blank Crossfit?

14:20

8:32
Bullfrog, I was feelin' large 'til I saw your post. Trade you 20 years for those 30 seconds!

Strenght: Front squat 3x5
155, 155, 160(3)

WOD: Rx'd
(GHD - both hands touching floor/feet each rep)
13:10

CFWU scaled and 2 rounds

#75, not as Rx'd

23ish as no watch and used digital clock on wall.

12:19 1st round...5 minute rest...12:38 on second round

m/20/191/6'

The workouts that look the easiest are always the most intense! Great Stuff

Good mornings with 40# for back extensions

20:14

12:26. Felt unstoppable. Some awesome times posted.

rx'd 11:14

#153 - Larry - amen LMAO

M/26/140/5'11"

11:48 as Rx'd

15:51 as Rx'd with GHD situps.

26/m/5'11"/185
as rx'd
9:18
Felt pretty good on this one. Hamstrings tight.
Vibram Five Fingers are the foot shoes.

used 135 lbs & GHD sit-ups
17:57

Power clean 95#, abmat situps NOT anchored, GHD back extension not hip extension

8min39

Vibram comment was for youpumpmeup

11:12
Decline Situps

Jeff/Pump #152--

They're called Vibram FiveFingers and you can order them on a bunch of websites--just google them. I'd recommend finding a store that sells them so you can try them on first though. If they're too big or too small you'll be pretty uncomfortable.

used 135 lbs on the power clean
16min 51sec

M/48/6'3"/195

14.49 as rx'd

M/16/5'11"/168
8:51, as rx'ed.

F/51/5'6"/130
10:11, as rx'ed with woman's weight of 65#.

F/16/5'8"/138
10:29, as rx'ed with woman's weight of 65#.

M/50/5'11"/172
13:29, as rx'ed.

That was a lot of fun. I hope we do this one again.

J-Bird, disregard Hinch's times. I hate to pay him even this much attention, but he is a liar. See Saturday's dialogue for proof. Please don't think less of the rest of us in the armed services.

m/150/49 10:06 big improvement overall started over this week ater a week layoff felt like superman but older

This one looked cool, but I wanted to run. 10k, didn't keep track of time but pushed fairly hard, flattish course with a couple of rollers.

11:28 subbed 45# good mornings for back extensions

f/40/173/5'11"
Yes, this workout was fun because I got to do power cleans. I haven't done anything that requires a grip for about 2 months due to tendonitis. I saw this workout and really wanted to do it (I love cleans) so I used 65lbs and my elbows don't hurt!! I know that 95 lbs would have been better challenge for me, but not for my arms.

I did unanchored situps and good mornings with a 20lb kb on my shoulders.
time: 12:36

Hope to be cleaning Rx soon.

As rx'd for reps w/ theraball back extensions

13:36

Scaled 135# PC for 95# PC
Sub'd 45# good mornings for back extensions
14:58

Wooops did hang power cleans. Damn it

m/38/76/205

14:45

14:07

subbed good mornings for back extension

20/m/5'11"/163

Subbed superman for back ext
45lb power clean
14.48

17' as RX'd

as rx'd for women (65#)
10:39

23/M/170/6'1

17:22 Blah, had to rest too much during long clean sets. Did keep my heart rate above 150 the entire time though, so i know I was at least putting out

I hope coach puts some shoulders in soon. I know they are a huge weakness of mine so I have started adding HSPU (with my terrible ROM) to my warmups to work on it a little.

23/M/170/6'1

17:22 Blah, had to rest too much during long clean sets. Did keep my heart rate above 150 the entire time though, so i know I was at least putting out

I hope coach puts some shoulders in soon. I know they are a huge weakness of mine so I have started adding HSPU (with my terrible ROM) to my warmups to work on it a little.

Just tore through this one. I'd be pumped if that trend continued. Not likely...haha.

9:27

m/30/6'3"/225#

as rx'd 12:35

1st time on this one. shoot for under 10 no stopping next time!

15:30

23

20:05

87.5# cleans (used 17.5# curl bar)
30# good mornings for back ext

heart meds limits my ability to maintain output on cleans...end up taking too many breaks :( ...course my grip started to fail at the end as well.

18,15,12,9,6,3 forgot to time, no split sets, do 21 next time

used 100lb bar (weird grip with 95lb EZ grip)
23:47.67

m/28/163#/66in

23:46 - did good mornings with a homemade 'slosh'-pipe (5ft long x 4in diameter, 3/4 full of water)

8:54 w/115lb cleans

23:02
Going up and down stairs from the cleans to the sit-ups and the back extensions tampered with the overall time a little. Also, doing "nasty girls" yesterday (no pun intended) did not help when it came to the cleans. GHDs and Back EX went unbroken and were not a problem. Disappointing effort on the cleans.

M/22/6'
10:31 rx'd

39/m/190
45lb good mornings for BE

10:01

10:11 Rx'd PR

14.20

SJPD M/26/185/6'2"

accidentally did full square on the cleans. Ooops.

17'56"

CFWU (sub'd hang for pull/L Lat inj)
scaled to 40lb dumbells
19:58 (lazy Sunday)

As RX'd:

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups (anchored abmat)
Good mornings

11:59.14

I think I could go quite a bit faster with some anchored back extensions instead of the good mornings - have to figure out how to rig something up or save up for a GHD.

30/f/117

13:20

unanchored sit-ups

eric: 36/f/145

17:00

Time: 17:42
Used 75# first four rounds, then 80#. Close to straight sets all rounds.

F/43/5'8/240/BF54%

as Rx'd w/ 30#
55 min

When I looked at the Buttercup scaling I thought it was too easy, but the Puppy scaling called for 45# and I only have 30#, so decided to do more reps with the 30. Looking back, I should have just done the Puppy with the 30#. Live and learn, I guess.

m/23/6'/170

as RX'ed 19:15

oops meant 14:15

M/41/180

As rx'd:

14:52

Had to run between stations in the gym, which added approximately 2 full minutes.

More better faster

M/49/151/1-1-06

Did "Dirty Dozen", details there.

20:37

31yo/M/6'4"/230#

As Rx-19:58

as RX'ed with a 17sec transit time from Power Clean to Back Extention to Sit Up total time with transit 16:45 with out transit is 14:41

M/29/6'4"/205

Rx'd (GHD Back Extensions)

12:59

Dedicated this wod to Diane, who passed on today. You are now free, beautiful sister.

13:58

wu x 3 x 10: be,push,sit,pull,squat,dip

18:40

subbed 95 lb. straight leg deadlifts for back extensions
this killed my lower back and grip halfway through

M/23/5'8/175

14:32

Subbed 65lb good mornings for extensions.

M/20/5'11"/190

As RX'ed

16:12

m/42/162/6'

10:31

as rxd

3:02
3:01
2:54
2:31
1:51
1:26
0:45

15:33 total

push harder for unbroken sets on PC's - didn't do an unbroken set until the round of nine

F/29/weight, have no clue... 21 weeks pregnant...oh yeah!

Rx'd 13:06

10:17 as rx'd

as rx'd 10:31

Bwt: 142

7:52 as rx'd

3rds CFWU

13:22
did hanging power cleans instead (got to the gym and thought it was hanging rather than regular)...

4th WOD ever
85# PC
19:31

Most pc sets were broken. I have to get better at this crossfit madness.

65# power cleans
16:03

Ronnieboy i'm sorry for your loss

Speal you are a monster

m/38/195/6

18-15-12-9-6-3

hang power cleans 65#
swiss ball situps
swiss ball back extensions

10:23

m/40/170/5'10"

NOT as rx'd

subbed 35lb DB hang power split cleans
PVC Bar good morning for back extensions

15:39

note: yesterdays weighted pistols tapped into some muscles in my mid back that I didn't new I had!!

That one took me so long I am not even going to post my time!

The 35kg power cleans sure did drag it out. Feeling stronger for it though.

m/40/203/5-11

For the first time, I can say...

"As RX'd"

18:42

Thanks to the CF team for re-igniting fitness for me.

posting from iPhone app: 00:14:29.1

keep posting that I'm back, then disappearing!
believe it when you see it!
life has been busy, blah blah blah ...

3rd week into crossfit - just getting over a nasty cold and had very little energy, but I toughed through this one:

-3 * CFWU

WOD: 25:44
- 70# Power Clean (heaviest I have at home)
- Swiss Ball Sit-ups
- Swiss Ball Back Extensions

-Finished it off with a 3 Km jog in 11:25 and 20 Pull-ups

Oh, and subbed 78lb for PCs.

m/27/200

As rx'ed

15:34

M/34/165
As Rx'd
14:15

65# Power Cleans
GHD Sit Ups

13:47

oh yeah, back extensions too

as rxed
11:33

as rx'd
95 lb hang power cleans
sit-ups
modified back extensions (machine was busy)
10:50

Drea f/34/114/5'3":
15,12,9,6 with 20lb hang power cleans
sit-ups
modified back extensions
9:00

#242 s_bezygerb

Congrats on your first rx'd WOD!

WOD
13.48
p/cln's @ 46kg
unanchored,butterfly, ab-mat ,sit-ups,
back-ext,not hip,so done slower than usual.

p/cln's were a pain,cos i'm not allowed to use my bumper plates in the gym,so had to use smaller plates,which were all over the place and spent more time re-adjusting them ,instead of just gettin on wi the wod ! plus lower back was already fried from 3 hrs of oly work on speed thru the middle,snatch ,etc yesterday .still good pain .

As posted, except 50kg powercleans and GHD situps
17:26

12.09 Rx'ed (abmit su, anchored feet)

WU included 27 GHD SU, goal is 50 unbroken.

substituted supermans for back extensions
19:27

You guys (and gals) are beasts. I just don't have the muscular endurance yet. I finished in 20:30.

Sucks that I spent so much time trying to get "bigger" and now I'm playing catch up and trying to get into actual shape again. I started lifting at 135lbs just wanting to get bigger and more muscular. Some time later, I'm now 165-8 and significantly bigger, but crossfit is still such a challenge. Love it though. d

As rx'd women's weight of 65lb cleans

16:35
figure I could cut 2 minutes off my time if I didn't have to travel across the gym for the be's.

14:54

Subbed hang power cleans. Rx'd in every other respect. I think my time would've been a minute or two faster if I didn't have to pause and wait for people to finish using the back extension machine.

Male, 27-years-old, 6'1", 174 lbs.

as rx'd 10:42
rd1 (21):52/:38/:29
rd2 (18) 1:05/:38/:27
rd3 (15) 1:16/:33/:25
rd4 (12) :57/:28/:20
rd5 (9) :33/:22/:17
rd6 (6) :23/:27/:9
rd7 (3) :07/:09/:07

subbed 135lb cleans for 95's

12:18

m/30/6'/170

14:15 rx'd

next time no rest on power clean and faster everything else.

13:16 as Rx'd

My gym has small 25's which made for 6 or so more inches each rep. Cleaning from that height was awkward.

My PR is 00:19:14.2 as RX'd baby!!

M/20/6'1"/196
rx 18:00

Hate lone workouts..can't seem to motivate self..lost a little time walking to situp and BE stations..not enough to make a significant difference.

yesterday:

100# Clean x10, x8, x6, x4, x2
Ab mat style sit ups, 50, 40, 30, 20, 10
= 12:11, not a pr

DL rep 5: 185*190*195*200*205, form good, felt good

Today:
soccer 2+ hrs

wanted to work on FS but shoulder still sore, so not even thinking after yesterdays cleans did todays little number, made it strenth since so much soccer, went a little easier.

85# HPC
butter fly ab-mat style sit ups
= 19:35

Erin

As Rx'd- 15:27. Can you say....OWWWW! Not as bad as GHD situps, but damn near! My form is definitely improving with my power lifts.

Semper Fi

m/45/185/6'3

As Rx'd 10:45

Back is screaming.

D
@29's

11:35 as rx'd

21 2:00
18 4:27
15 6:37
12 8:22
9 9:50
6 10:55
3 11:35

18:27

28/6'8"/223

9:38

CG E-City CrossFit
Leary(m/44/5'11/200)
13:03

24/m/160/5'9"
27:14
as rx'd

Kevin 21/190/5'7"

As Rx'd with GHD Situps. Running the 50 or so meters back and forth between the Oly platform and Glute-hamstring Developer was almost the hardest part. Took about 15 seconds between trips in the beginning and closer to 20 seconds by the end. I am guessing the running added between 3-4 minutes. The weight felt super light though. All unbroken sets.

21-1:52, 18-2:14, 15-2:15, 12-2:15, 9-2:02, 6-1:13, 3-0:52

Total: 12:53
-------------------
Jake 20/155/5'8"

75# Power Cleans, Half of situps on GHD and other half anchored on ground. Same deal w/ running b/t stations.

21-3:09, 18-3:44, 15-3:45, 12-3:24, 9-3:28, 6-2:02, 3-1:14

Total: 20:56
------------------
Chris 20/185/5'9"

As Rx'd. Situps feet anchored to floor. Running same as above.

21-2:24, 18-2:55, 15-2:50, 12-2:32, 9-1:53, 6-1:25, 3-0:52

Total: 14:51
-----------------------
Speal- I think it is awesome to see you posting your times here! You are an animal! Please keep it up! Its very inspirational to see what is possible through countless hours of hard work.

rx'd

ghd situps

15:41

pretty consistent all the way through

As prescribed:

9:47

M/34/70/205

subbed push-ups for back extensions, because I don't think we do enough push-ups

otherwise as rx'd
10:59

subbed 45lbs, and push-ups instead of back x
21-15-9-6-3

11:20

M/47/170/5'10
14:20 as RX'd

38M/5'10"/168#

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

As Rx: 8:13.

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

Controlled drop on each PC (no bumpers); un-anchored AbMat sit-ups.

M/39/5'10"/195 14:51 subbed 45# good mornings 4 back ext

F/27/132
65# Did Sit ups and extensions on GHD
14:03

15:10, 75#

maybe could've gone heavier but the time i posted i think is optimal for this wod

22:06

Rx'd men's 95#
did back extensions on ball with feet hooked (GHD machine is broken at this time)

As rx'd

13:34

37/m/185/6'
8:20 mile
As Rx'd 20:04

As rx'd 12:49

m/43/5'-5"/170
as rx'd w/ GHD sit ups
16:18

wish i'd read the posts before doing full squat cleans. otherwise as Rx'd 24:31

42/m/185
10:28 as rx

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups (unanchored abmat)
Good mornings 70 pounds
27:40
m/52/215

as rx'd 16:17

37/m/6'4"/215

13:07

Rx - 11:24

GHD sit ups

As always, tougher than it looks...

M/44/6'0"/180
Used 85lb for power cleans
16:10

12:23

400m run to warm up.

Puppy scaling -- 10:12

Puppy scaling is 15-12-9-6-3 rep rounds of
power clean with rock
situps
good-mornings

10:47 in globo environment...

Janet f/50/5'9/160
65#, ab-mat sit-ups 22:08

Scott m/49/6'/208
95#, ab-mat sit-ups 15:50

12:25

subbed supermans for back extentions

11:56

Home gym today - subbed for:
75-50-25 of Push-Ups, Sit-Ups (anchored), 30# KB swing

Hurt a lot more than I thought it would - 19:59.

26/m/68"/185#

17:48

Subbed 45lb Good Mornings for Extensions

24:13

Should I feel the cleans in my lower back. My form felt off after about the 40th rep.

M/44/185/5'9"
As Rx'd 13:28

Puppies:
15-12-9-6 and 3 rep rounds of:
Power clean 10-25 pounds
Sit-ups
Back extensions

7:49

Definitely didn't care for this one, will be scaling it up next time.

14:08, at st. 5

Felt alright this morning, pushed pretty hard. Did 18 unbroken on the first set, 12, 10, and 12-9-6-3 unbroken. Grip is shot. Unanchored sit-ups. Jackson finished first, but he started 10 seconds ahead of me.

Me-20:59
Jackson-21:01

m/36/187/6'00"
14:49 as Rx'd

First time. I didn't time myself.

Somewhere around 45 mins.

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

Time: 27:00

My WOD Log on 21-15-9
www.21-15-9.com/users/13/calendar/10/4/2009

11:25 as rx'ed

34/m/175

sub 1pod kb swing for back ext. all other rx'd
13:00

17:25
As rx'd.

That was fun! I had to race to finish the set for the sake of time and because our gym was closing!

13:30 as Rx'ed

WOD - 14:00 (GHD situps)

11:23 subbed DL @ 95# for hip extensions

As RX'd 13:56

Pack scaling (no round of 21, 65lb cleans)

9:59

Nothing super compared to anyone else, but this time is great for me, didn't have to rest at all and gasp for breath. Didn't drop to the ground exhausted at the end. 4th day of paleo.

F/29/135/5'5"
15:00
65# power cleans

M/32/165/5'11"
16:45
85# power cleans

M/25/154#/5'7"

as rx'd

broken sets on cleans

time: 17:55 (bench mark)

22:55 w/KB cleans R/L@1.5 pood & goodmornings w/20lb medicine ball

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

95lb power clean (21)(12,6)(10,5)(8,4)(9)(6)(3)
decline situps, #2 (unbroken)

forgot to do the back extensions

7:28 10/04/2009

16:59

Hate doing these things at globo gyms, but at least Club H has olympic weights. Could have done so much better. Up up and away

17:20
as rx'd, GHD situps and back extensions on bench/squat rack
PM, garage, 60F

18,15,12,9.3:

15:00

M/33/230

Been awhile: dehydrated and sick.

sub 135 lbs for Power cleans had 40yrds walk to situps and back extension and 40 yrds back

21:59

15-13-11-9-7-5-4-2

Power clean 95 pounds
Sit-ups anchored
Back extensions

10:45

didn't see the "3" round for some reason

21 through 6
95# Pc
pushups (goat)
GHDoid situps

14:25

Felt really strong today, almost no breaks on the PC's

8:30

I couldn't use an oly. bar, So I used one of those shorter, pre-stacked ones that weighed 95#. It was a workout just to keep the rotating bar still when I cleaned it.

21/m/155/5'8

As rx'd 19 minutes. Male 160, 5'6" 37

As rx'd 19 minutes. Male 37 - 160 - 5'6"

M/25/5'9"/185

21-18-15-12-9-6-3 95# PC, SU, BE

Time: 14:41
I will be FASTER next time.

DO WORK!!!

21-18-15-12-9 reps

12:01

I felt the 95lb power cleans would have been too easy, and the fact that the gym I go to doesn't have standard olympic sized plates meant that I did HPCL instead. Everything else as Rx'd.
The reason I didn't do the last two rounds was because my lower back was going to give out because of the back extensions. More work on that and there should be no problem with this WOD next time.

19:20 as rx'd

As RX'd: 13:26
Lost a bit of time due to distance between exercises-sub 13 absolutely possible

13:43

Subbed good mornings.

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Good mornings (10#)

8:38

Did overhead squats before the workout.
95X1
115x1
135x1
155x1
175x1
Had to beat Pierre, so 180x1 (PR!)

wu rowed for 5 min.

NOT AS RX'd!

31:23

After reading the damn WOD many times for some reason I started at 24 so added an entire round. I hate when I do that!

M/34/6'/175

As RX'd with dumbbells for the PC

15:25

M/39/5-11/165
As rx'd 15:45

m/45/165

14:50 as rx'ed

warm up: 800m etc.

WOD: 24.40

tweaked it a bit due to sport specific benefits: in every rnd of power cleans: 1/3 right leg , 1/3 left leg, 1/3 standard. Also since no roman bench 42.5kg good mornings

21-18-15-12-9-6 and 3 rep rounds

F/45y/62"/134# JULIA
Power Cleans scaled to 45#
Sit Ups
Good Mornings 30#
27:33

M/40y/68"/157# GEORGE
Power Cleans scaled to 95#
Sit Ups
Good Mornings 45#
18:05

M/32/195

15.49

Will try 115lbs next time. 95 was probably perfect weight but never had to break, not typical for me.

M/48/6'/184

16:02

Shannon got 14-12-10-8-6-4-2 @ 75 lbs, ghd situps, and back extensions.

As Rx'd

11:42

13:00

m/41/5'6"/145

as rx'd 15:45

16:53

No GHD SU

I just hope that those Canadians did not let any part of OLD GLORY hit the ground, and if they did please no more pics from them. From the looks I don't see how they couldn't let part of it hit the ground, which as a former Marine and combat vet I find disgusting, so I hope they did not.
Sorry for the venting but that stuff drives me crazy, just like I can't believe how many men do not remove their caps at ball games these days when the National Anthem is played.

36m192
as rx'd 16 mins
there is some dispute as to how many cleans were performed the first (21) round, but no resolution could be reached.

36f128
45#
17 mins

14:03
as Rx'd
m/38/170

m/29/5'11/168

rx 9:45

Rx'd 13:19
167/150
240, 250, 228, 203, 133, 103, 39

then 100 p/u on the pushup challeng plus about 15 min elliptical.

10:20 as Rx'd
m/36/170

18:49 as Rx'd.

21/m/195

about 25 min, still need a stop watch

29min as Rx'd. Can probably shave a few mins off the whole thing if I didn't have to move my make-shift back extension rig out of the way after every set.

M/40/175/6'

19:27 As Rx'd

As rx'd

10:19

first set of situps and back extension did 30 on mistake.

34yom / 208lbs

Puppies, 15-12-9-6 and 3 rep rounds of:
Power clean 10-25 pounds
Sit-ups
Back extensions

9:04

Used the back extension machine on 130lbs b/c the Y doesn't have a proper bench. Used a 30# barbell for the power cleans.

M/34/185
12:19
GHD Sit-ups

14:22

M/165/35/68"

did gh-situps instead of regular situps

14:41

14:41

WOD as prescribed: 12:05

As rx'd
19:33

rx'd

11:34

as rx'd 10:43

1st class at Mansfield
95 lb
sit no anchor
supermans
17.18

33/m/165

as rx'd 18:32

16:52

as rx'd

65# PC
17'42

10:45
(due to no GH machine - i did back extensions on a big ab ball)

then ran 6 sets of stair sprints - 1 minute on 1 minute off.

m/46/174
sp-135 x5x5
pp-149x3,159x3,189x2,179x3,179x3
pj-165x1,175x1,185x1,175x1,175x1 Thought i was doing more.
21-15-9
pc 135
su+16lbs
bext+16lbs 9:03

M/39/195

As Rx'd: 12:23

7

As rx'd
7:04
34/M/185#
I am a firefighter and this is the BEST workout routine I have ever done!! Thanks to Ryan Kenney at the Peoria YMCA for this eye opener.

34/M/197

10:09 as rx'd

11:11, as RXed.

Lots of transition time, had to improvise on the back extensions.

23/M/155#

13:29 as rx'd not a great effort on my part

14:13

Adjusted cleans weight to 54% of my body weight - 61 lbs.

FUN! But how on earth are people doing this in 8-10 minutes? Power cleans are from the ground, not hang cleans...

Warm up 15 min

800 m running max speed
Then as rx'd 45 kg
800 m running max speed

24:10

First week back after a LONG while.. months and months.. felt good. m/36/5'9/195 12:16 RX'd.

M/32/6'3"/200

As Rx'd: 14:54

10:24

As rx'd

15:49

As rx'd,
10:31 with my best friend.

Tough WoD. Slept soundly last night.

As rx'd, 10:11.

Yeah boy. Pushed pretty hard on cleans and tried hard not to drop or let go mid-round to keep the pace up. I was using hook grip, and stayed in hook grip at the top since the weight was light - but I lost it a couple times and had to re-grip. Also had some mini-rest breaks in the rack position. Situps were feet anchored (under dumbbells), and went smoothly. Back extensions I had to rig up on my bench - not perfect, the ROM is not all the way there. As expected, they were my weak point.

Lower back on fire afterwards from power clean/back extension combo...had to lie down. Good times.

m/37/190

as rx'd 11:30

CFWUx2
11 minutes (didn't have stop watch)
At the park in Tacoma between kids hockey games. Probably would have been a better workout if I did GHD situps. As is was pretty easy.

9:47 rx'd

First time doing a WOD so I was a bit scared and man did this beat me up. I got 30:25 as rx'd and loved every second of it. Can't wait for tomorow!

M/18/160/70

9:13 as rx'd

As RX'ed

11:35

Thought the back extensions would be no sweat, but they kept leaving me wasted trying to start the new set of cleans.

Completely forgot about the back extensions.

7:10 with just cleans and SUs.

modified used bench and legs anchord to thigh rest on pull down machin for back ext. not full ROM

19:11

16:43
subbed supermans for back ext.

30/m/71"/185#/Camp Taji, Iraq

CFWU x3
12:34

I definitely wouldn't say this workout was easy, but it did allow me to do the full workout without broken sets.

I don't know why people complain about the WOD being too easy. Like it has already been said, work faster and put up great times, or scale up and stand out as a firebreather. To me, the easy days are the ones I don't try my hardest, period. Give 100% and no matter what the WOD, you'll get quality exercise.

as rx'd: 12:04

Glute Ham machine for back extensions. 17:45.05

m/44/175

as rx'd

14:51

m/29/180/5'8"

cfwu
burgener wu

as rx'd

18:50

M/32/5'4"/142lbs
Did GHD situps on physioball instead of regular situps. Guess I wanted to torture myself more.
10:59

First WOD after Nutrition cert on the weekend (It was awesome btw). Looking forward to PWO meal :)Happy with my intensity level today.

As rx'd:

10:37

Did unanchored abmat situps. Back felt a little sore, next time will do GHD's.

as rx'd: 8:56. Next time with GHD's.

33/m/210/6'5"

11:50

As Rx'd

18:28

as rx'd: 18:47

13:45

f/26/140/5'3"

As rx, using 65lbs for women's weight, 8:54.

M/22/202

8:08 as rx'd

Julie- 27:28 with 65 lbs and ghd situps... crazy wife.
Josiah- 13:38 as rx'd
Peter- 19:50 with 75 lbs

As rx using GHD for situps and back extensions:

15:34

as rx'd
15:58

Subbed 115# PC's to scale to BW, standing good mornings (no weight, wasn't at gym so didn't have bar to spare, looking into getting a cheap one), anchored sit-ups...11:45. PC's felt great. Need to do at gym next time and not worry about banging the bar around, so that I can use the GHD.

31/M/190

as rx'd - 12:57

M/32/144lbs/5'5"

Sit ups on physio ball
As rx'd
11:16

13:36 as rx'd

situps unhooked

M/37/185/5-10
As Rxd
12:02
Used feet held sit ups.

Power Clean's @55#
Situps unanchored and hip flexors disengaged

19:05

Rx'd

6:49

First time I have done this one.

As Rx'd 8:52
All unbroken. Pretty happy to get through it unbroken.

Levi Rx'd 10:29

14:19 as Rx'd

M/42/5'11"/180

As rx'd

GHD sit-ups and back extensions

18:24

38/m/5'11/165 (10/5)

18-15-12-9:
Power clean 45#
Sit-ups
Deadlift 45#
7:40

volleyball 1 hour

Fran with 83# 9:45

50kg Power Cleans
Push Ups (subbed push ups cos I suck at pressing movements)
Good Mornings

21:00.

Great WOD. Awesome follow up to yesterday.

7.13 as rx'd

As Rx:

14:36

Power Cleans were toughest through 12 set then manageable. Looking to do this unbroken next time!

as rx'd 20:06

subbed hanging L-raises for sit-ups and 50lb sandbag good mornings for back extensions

19:25

25/m/200

m/203/30/72"

subbed 45lb barbell good mornings

13:09

male, 37 y/o, 149#, 68"

WOD
time 19:41

Cfwu x 3 w/o situps and extensions

WOD as rx'd but used GHD situps cuz I can't read...

17.58

As RX'd. Power cleans hit mid-thigh before brought to ground each rep. SUs done as regular anchored. BEs done on incline BE bench. 9:19

31/m/196

day late.. 15:11 as rx'd.

my lower back hated this.

M/35/190/6'2"

14:45

Took a minute or two to talk to a buddy at the gym but that helped results, also need to work on full ROM on power clean.

M/41/195/6'2"

8:49 as RX'd

as RX'd 11:12...should have done more weight on the cleans.

10-miler in the morning. No shape to WOD at night. Will hit it hard next time.

Holy burning lower back!!

Ian as rx'd 11:08

Maren as rx'd 14:11

CFWU x 3

Scaled "Pack":
18-15-12-9-6 and 3 rep rounds of:
Power clean 65 pounds
Sit-ups
Back extensions

11:35

Modified Back extensions - subbed 1.5 pood KB Straight legged DLs.

12:15.

10:47

21:30
as rx'ed

15:27 as rx'd

30'42" as rx'd 21-18-15-12-9 only

Rx'd 10:39

10:30

as rx'd
8:12

49/m/190

Subbed good mornings w/45# bar for back ext.
10:26

Subbed Pull Ups for back extensions.

10:24

21:08 as rxd

CFWU
Situps on steep decline

WOD
21-18-15-12 rep rounds of:
Power clean 95 pounds
Sit-ups on steep decline
Back extensions

25:28

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds SUB Hang Power cleans
Sit-ups
Back extensions

11:51

M 37/146

I did not do a CrossFit workout today, but I did do an Army PT Test. I did not feel at the top of my game, and I was experiencing a great deal of fatigue. Mind you I have been taking Army PT tests for 19 years and it was just last year that I finally maxed my first fitness test. CrossFit has done a lot for me through this point in time, but what can it do for me when I am not feeling 100%?

I am sitting at the back of the line watching Soldier after Soldier suffer through each repitition and I can just imagine how mine are going to look when I get there. My palms are already starting to sweat as my turn approaches and I get into my starting position with no expectations but to do my best and push for two minutes while I show how every rep can count and what my increased core strength can do. As 1:30 passes with just thirty seconds left my scorer says to me "Chief, you can stop now you have reached your max!" But I kept pressing on and ended with 80 push-ups. That may not seem like much but it did leave me trembling a little, of course that could have been excitement knowing that I passed the push-up event.

Again I waited, this time for the Sit-ups. So I started thinking: "Annie" leaves me trembling, I can't help but wonder if all those sit-ups with the Abmat paid off. Did those Knees to Elbows in the Filthy Fifty give me anything? My turn arrives and I prepare for what historically has been my worst event: the Sit-up. The go signal is initiated as my head tells me 3 2 1 Go is more appropriate and I start my sit-ups. This time is different, I keep my back in extension and wow, I do have my hands clasped behind my head, but I feel no pressure on my neck! I do a set of 25, rest in the authorized rest position, knock out another 20, rest for a breath, the minute mark passes and I continue, 3 sets of ten, then a set of 5, and another set of 5 and time! Wow 85 sit-ups in 2 minutes! I can't believe this!

Now for the run portion. I HATE running! I am trying to think of all the running that I have done in my CrossFit workouts in the past month and I can't think of one! I am going to just set a pace and stick with it. We are shown the course and lined up, and ready set Go! (I still think 3 2 1 Go is more appropriate!) There are about 5 people that jump out into an early lead and I overtook 4 of them at about 400 meters. I have been practicing the "POSE" method of running, but I let it go and just concentrate on my breathing. I overtake the leader at about 800 meters and never looked back. My pace maintains and my breathing is terrible, but I keep going on. "It is only 2 miles" I keep telling myself. When I finish I am at a full sprint with Pukie wanting to show himself, but I can hear 44, 45, 46, 47 and I pass the finish line a little disgusted thinking that as good as I did this far, my run really suffered. A few moments later I hear 13 oh 1, 13 oh 2 and then it dawns on me that I just ran a sub 13 minute two mile! I can't believe it, I just performed better than I ever have in any of my PT tests that I have taken in 19 years of Military service!

I call my wife to let her know, I call my gym, everyone around me is wondering what "steroid" I am on, and all I can say is

"Look at what CrossFit has done to me and imagine what it can do to you... when do you want to start?"

I say this again and again but Thank you Coach Glassman for creating CrossFit!

m/28/174

As Rx'd

21:00 - somewhat leisurely pace. Could bring that down to 18min, easy.

f/26/127

26:00 at 45lbs

Awesome awesome job CWO Bean. Keep it up.
I found CrossFit just 3 months ago and it's the best. Just signed up for my 1st Cert. LvL1.
Can't wait! CrossFit Marina HB Feb 20th here I come!

F/28/5'8"/132

75# Power cleans
Abmat situps, unanchored
GHD Back Ext, not hip extensions.

T=20:03

Very impressed by everybody's times, especially you hoss girls. Quite embarrassed to post mine.

25/m/230

I have a lot of work to do.

26.23

As rx,d

Great WOD, but ARRRGHH!! Read WOD and do it as Rx'ed next time...

21-18-15-12-9-6 and 3 rep rounds of:
Squat clean 95 pounds
Sit-ups
Back extensions

27:20

as rx'd
12:20

butt on fire.

15:00 as rx'd Messed up the counts,next time will be faster

M/49/151/1-1-06

Done 10/6
Scaled to 85#

17:40

NB: don't scale next time.

m/31/254

did straight leg dead lifts with 95# because we don't have proper equip for back extensions.

15:18

As rx'd 21 minutes.

Power cleans were definitely the most difficult component.

m/48/5'11"/185

14:26 as RX

Porch as Rx 20:16

M/170/5,11/17

9:55 as rx

SUB 75# pc

24:05

scaled:

18-15-12-9-6 and 3 rep rounds of:
Power clean 45 pounds
Sit-ups
Back extensions

16:59

need to add weight next time

@ home, ghd situps, otherwise as rx'd ~ 16:59

10:02 rx'd

subbed 45# good mornings for back extensions

11:41 (pr)

warm up 1.25 miles
26 minutes
65#

M 40 5'10 208

sit ups on floor
all else as rx'd

9:35

8:39 75lbs power cleans increase weight next time was fairly easy.

3 sets:
X-rows 50lbs
"T" pushups 10lbs

48 / 176

as rx'd

11:14

CFWU x 3

scaled to 65lb
18-15-12-9-6
anchored situps on exercise ball
back extensions
about 24 minutes

42/215

as rx'd

13:05

m/31/152

As rx'd

16:02

m/49/165/6'3"

75# on the power cleans
Inclined situps

17:05 including at lease two minutes of waiting for the back extensions

As Rx'd
3:06/4:36/4:31/3:58/3:07/1:52/1:07
Glad to get past 12reps; tried breaking into 3 sets per rd.
Total: 22:20

sub'd supermans
10:18

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

95lb power clean
ghd situps
hip extensions

entire workout unbroken, but speed on ghds slowed after 1st round

9:49 10/06/2009

Ow this sucked in so many dimensions. Pretty sure I was poorly prepped for this one, and ongoing life-fatigue made this just awful.

21,18,15,12,9,6 (no 3...missed that one...sigh)

35:30. Lots of stopping to make the stars go away, lots of low back stretching. Lots of feeling like total ass. Ugh. :D

m/178cm/89kg/33y
sub'd supermans
9:50 - unbroken
first time

M/28/150/5'9"

As Rx'd - 10:30

CFWU

Hang power cleans instead of power cleans.
11:47

Tuesday make-up for this WOD
As rx'd
9:57

32/M/5'8"/175
10:57 Rx'ed

42/m/152
35:41 (Did squat clean to standing position on most reps. Watch video before next time.)

39/M/5'9"/192
First time doing this workout.
21:16 as RX'd

Prior to this, I did interval running/walking on the treadmill for 56 minutes and 5.35 miles. Felt really strong on my run and I only have been doing Crossfit exclusively since last Thursday afternoon. My PT test is on the 16th, so I am wondering how much I will improve.

My bad.....21:26 was my time.

Hang Clean

15:15

15

13:03 pretty much non stop work, although I think I can do the power cleans faster.

8:01

anchorred situps and good mornings

17:58

Subbed supermans and unanchored crossover situps. Really felt the altitude and the dagburn cold. At the YMCA, Klamath Falls, OR. Thanks for the comments Bingo, I was just telling my parents the other day that almost every day I feel like I'm beginning an event in the Olympics, (but without the crowd). Great job Paul--doing all those GHD situps beforehand was either courageous or crazy!

subbed superman's
10.38

just did it in 10:56.

3rd WOD. 1st one completely as RX'd. 25 min.

8:21as rx'd

10:52 Rx

24/M/6'2/210

Subbed back extensions for 95# good mornings. Thought it slowed me down; was difficult to keep my form as I fatigued.

14:48

M/24/153 GregAwu

21,15, 9, 6, 6 - 135# Power-cleans (57 total)
17,17,17,17,17 - Situps (85 total)
20,20,20,20,20 - 30lb Good-mornings

Tried to scale work properly, but didn't take bodyweight into account for cleans. As rx'd is 84 reps of each movement (84*95lbs=7980; 57*135lb=7695).

17:01

13:15

used 70lb curl bar, all they had...

As rx'd: 15:09.

25/M/6'4/198

Messed up and did hang cleans and got jonesed with back extensions in opposite upstairs corner of gym.

16:00

as rx'd w/ GHD sit-ups
13:54
Ave heart rate: 164
Max: 196

next time I'm scaling up the power cleans

m/22/150/5'7

as rx'd:

12:57

S/f

10:14 subbed supermans for back extensions

15.43

as rx'd
16:33 :(

12:23 as rxed

Jeff-
9:30
C-
8:08

as rx'd
12:21

as rx'd
16:20

was not feeling well!!

CFWU1

As Rx'd
13:40

As rx'd

Time: 19:40

28/m/79kg

14:20

Limiting factor on grip was very strained, and maybe even moreso on lower left back.

38/m/67"140

subbed 70 lb power cleans (working on form)
good mornings 45# for back extensions

20:27

built up a good sweat!

Did it with

115p instead of 95p

otherwise as Rx'd

10:06

M/33/155/5'8"

15:02

Did 65# power cleans. I actually started to feel really exhilarated at about the 9 set–practically euphoric. Was cool!

11:54
30# weighted good mornings for back ext.

As Rx'd

11:59

Beat that Lantz!

15.35.96

thanks to globo, I didn't have a back extension equipment in the "power room" so I did Straight legged dead lifts with 60 lbs. same effect I think.

M/27/200

17 minutes rxd

Gunnar/m/185/73"
8:46

Ryan/m/185/75"
13:51

m/41/6'/192

subbed 2 x 45 lb dummbells for cleans
weighted good mornings

time: 12:51

25/m/6'1"/170

cleans at 75#, abmat sit-ups

14:58

As Rx'd - GHD situps and extensions - Time:20:27 (I think - user error on stopwatch)

26/m/165

As Rx'd. Unanchored situps

13 min

17:13

btw: 155

9:53 as rx'd

11:33 as rx'd

M/34/165

As rx'd 16:24

17:20

Completed, not for time.

as RX'd anchored situps

10:58

M/25/5'9"/195

rx'd

~ 28 min

As Rx'd 11:45

supermans instead of back ext

TIME - 21:16(PR)

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

95 lb. power clean
unanchored situps
back extension (45 deg)

13:31

m/25/5'8"/148

all as Rx'd but back extensions (45 deg) - 16:15

18-15-12-9-6 and 3 rep rounds of:
Power clean 65 pounds
Sit-ups
Back extensions

14:02

F/24/151

Pack version: no 21 rep round, 45# PC

Used weights in aerobics room, so maybe a little more than 45#. Situps were anchored.

15:45

Was aiming for around 15 min, so I was pretty happy with that! Especially after missing about a week after moving.

28:33

actually did squat cleans on several of the sets, that probably slowed me down. didn't have proper extension bench, did back extensions on an exercise ball with feel tucked under a ledge. tricky.

as rx'd
9:12
100lb hpc (heavy bar)
Anchored sit ups
BExt across bench.

As Rx'd

Jad-12:04
Dave-16:14
Frank-11:25

M/47/160

Brand X Pack:

18-15-12-9-6 and 3 rep rounds of:
Power clean 65 pounds
Sit-ups
Back extensions

9:40

as rx' 17:30

as rxd 18:40 - back still super fatigued from pistol day

Ow.....

Should have Brand X'd it...

m/40/169/5'9"

As rx'd:

15:08

30 kg

26 min

I subbed 55 db swings for the back extensions cause I didn't have a ghd bench. other than that I did as rx'd.

21:40

forgot to stop watch! finished, cleans broken once till 12

as Rxed

7:31

much better than expected, clean work last month helped.

m/23/6,1/180

as RXed

9:58

need to work on Clean form.

m/30/6.3/195

Nice work out. My grip gave out before anything else.

18:15

940

yay

as Rx'd
12:15

as rx'd

12:23

M/28/207

16'02

go harder next time. this was slow.

13:20. anchored situps

rx'd 14:32

DNICE: you using the hook grip? if not check it out in FAQ's

As Rx'ed.

First time with this WOD.

14:02

Situps and back extensions on a swiss ball

23:29

Subbed supermans for back extensions:

13:45

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions

As Rx'd: 23:46

Given my time was so slow compared to others, I should probably scale PC's next time

95# Power Clean/Sit-up/Back Extension
18-15-12-9-6-3
16:36

as Rx'd 8:03

so as i look through the comments I see my time is pretty fast so in order to keep from getting dominated in the comments I will type up the overview of the WOD so you know I'm not a "fake" time poster:

95 lb. bar, 45 lb. dumbbells for anchors, and back extensions within 10 feet of each other allowing for easy switching.

1st round: 21 unbroken, ground to shoulders power clean, 21 sit ups, 21 back extensions. time- 2:02

2nd round: 18 unbroken cleans with a racked rest at 15, 18 sit ups, 18 back extensions. time- 3:41

3rd round: 15 unbroken cleans, 15 sit ups, 15 back extension. time- 5:08

4th round: 12 unbroken cleans with a racked rest at 9, 12 sit ups, 12 back extensions. time- 6:22

5th round: 9 unbroken cleans, 9 sit ups, 9 back extensions. time 7:06

6th round: 6 unbroken cleans, 6 sit ups, 6 back extensions. 7:43

7th round: 3 unbroken cleans, 3 sit ups, 3 back extensions. 8:03

end of story: and Speal you are still unbelievable for being only 50lbs more than the weight

Re-did today w/ two-hand touch floor to pads GHD SUs for SUs. Otherwise as RX'd. 11:06

M/53/142/5'8"

as rxd 13:09

12:20

1.5 mile run to gym - 11:50
HPC added in pushups - 14:54
1.5 mile run home - 16:00

M/34/165

As rx'd 16:24

17:15

subbed GH sit-ups, otherwise as rx'd

17:41

40k bar (88lbs). Situps unanchored. Supermen.

18-15-12-9-6-3

06:35mins

Thought this would be harder so dropped of the 21. Will include next time.

Modified GHD sit ups and back ext. using flat bench with feet under smith bar. 11.55

40 Burpees
WU
as rx'd 16:12
M/48/195#/72"

Crossfit warmup followedby WOD as rx'd:

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions

11:33

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 42 kgs
Sit-ups
Back extensions

15:24

27 minutes

wrong time above.

i think it was 19 minutes, might have been 18.

as rx'd:

10:17

65lbs as rx'd

25min

14:10

M/59/6-2/209

85 pounds on power clean
20:43

M/20/5'10/140

scaled power cleans to #66, sit-ups were GHD

13:25

as rx'd until I got a run.
Did 21, 18, 15, and maybe part of 12 in12.15

14 or 15 minutes (no second hand on clock).

GHD sit ups.
45# stiff legged dead lifts.

My hang clean form is improving; there are more of those 'weightless' reps where the whole body lifts the weight in unison, rather than the lower body passing it to the upper body.

I've been noticing in general so much more power in my movements, too! It's nice. :)

as rx'd 13:31

7:29 as Rx

PCs at 40kg and sub'd 15kg (plate) goodmornings for BEs.
12:35

8:14 as Rx'd

Did this last week: 20:03 as rx'ed.

13:01 subbed the sit-ups for GH Sit-ups.

15:22 as Rx'd

26:00

95 lb. power clean
GHD Situps
Subbed supermans and good mornings without bar (doing both added to time)

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

7:11 should've upped the weight on the cleans

7:11 should've upped the weight on the cleans

24:32

as rx'd"

13.50

21-18-15-12-9-6-3
65# Power Clean
GHSU (only to parallel and done slow due to back injury)
Back Ext.

19:30

CFWU x3

Puppies Scaling:

15-12-9-6-3:
65lb power clean
unanchored situps
back extensions (foot brace in the downstairs)
21:14

cooldown: 0.4 mile run w/VFFs @ 7.0mph, stretching

not too bad, its been about 5 days since i was last in the gym, been feeling pretty low and sad since thursday due to life events. it was good to be back in the saddle at the gym.

m/35/5'9/170

Took off. In Las Vegas for cert.

23.m.136.65"

as rx'd
13:11(PR)

As Rx'd:

12:29

wasted a lot of time running between the cleans and where the back extension is in the gym.

29/m/185

SU/BE done on roman chair

11:22

26:00 as rx'd

43/F/5'2/116
19:56 RX @ 95 PC and GHD sit-ups & back extension

CrossFit Forever !!!

22:38 as rx'd

M/31/5'9"/152

As rx'd. Abmat style situps.

15:11

15:55

Rx'd 10.01

Meyer- 15:35
Stocker 17:35

00000000000000000000000
31/m/165/65"
AS RX'D
13:26

As Rxd 18:10

As Rxd

13.42

Done in a crowded globo

as rx'd

TIME - 19:37(PR)

45/m/165

GH SitUps

22:42

11:18

Did 2 sets of doubles with 85% max squats- 335

then 21-18-15 of 95 lb squat cleans, GH situps and back ext's in 9:05.

4/1/10

37.5# cleans
towel sit ups
45 degree roman chair

21 18 15 12 9 6 3

18:31