this is new...

This WOD sounds...GREAT.

Gonna try to meet Pukie, again.

Thank you, Coach!

more cleans..ouch

I Love Cleans. Can't say the same about push-ups.

The CrossFit Kids Videos are great.

I have been traveling, and missed out on both the rest day, and the CFT day, so my Helen and Elizabeth nightmare just ran into this WOD and I think they are going to gang up on me.

21/5'10/180lbs
Sadr City, Iraq

What's the standard for rest time between rounds for this WOD?

It's almost like you know my back is killing me from the last cycle. This looks awesome. Thanks coach.

Old school baby! My legs are still sore from Elizabeth. This will be fun!

OUT!

#6 - NO REST!

What is the prescribed rest period between rounds?

3-5 seconds.

Looks good
rest? no

warm up with "Fran" = 5:09
65# thrusters
J pull ups, chin up style (have not been able to do pull ups b/c of my shoulder but chin up style does not seem to bother it)

CFT
SP- 90, PR for CFT
BS- 185 (-10, form better)
DL- 250, PR
= 525, PR, +10

Allison- I saw your commnet yesterday re BS/ DL and chuckled because I think the same about mine only I wonder why my BS is so far behind my DL!

Erin

#10 You complete all rounds before rest.

There is no prescribed rest. Rest when needed, but the clock continues to run, so keep the rests short and sweet.

Just a week ago I was thinking how pushups dropped right off the programs a few years back, now here they are. Can't say I missed them.

I think we are supposed to rest b/n rounds as needed. I think we are alos supposed to try to keep the need down as much as humanly possible.

I think we are supposed to rest b/n rounds as needed. I think we are also supposed to try to keep the need down as much as humanly possible

Awesome!!! glad to be back to the normal WODs looking forward to this one..got to get up earlier WOD at 0530 goin to Topeka tomorrow...anyone want to join me that early...RAT IT UP!!!!!

Can't do 135# Hang Cleans yet, so I will modify this to:

5 RFT:
15 20" box jumps (with full squat upon landing atop the box)
15 Front Squats @ 135#
30 Push-ups

Goal is to keep workload the same while mimicking function of the original movements. Rotational movement of the shoulder joint is still limited due to surgery.

YES!!

this seems strikingly similar to a recently performed workout...

Wait a minute...why does it say "squat cleans"? Shouldn't it just say "cleans"? *end sarcasm*

Too funny...very similar to my "shoulder-friendly" version of "Elizabeth"!

uuuugh! LOL...Should be a fun one tomorrow!

#19 Herm

You are the master at coming up with workouts that replicate the intent of the WOD, while working around rehab.

Hope you are back to 100% soon and can use those creative WOD's with your clients instead.

What are Hang Squat Clean?

#19 Herm:

Curious as to your reason for the full squat when landing on top of the box. Wouldn't it be better to use the box jump to replicate the aggressive opening of the hip and leave the quads less fatigued for the front squats?

This looks pretty cool, i think i'll have more trouble with the pushups than the cleans.

So is it just 1 clean then 30 pushups x 5?

Sorry, read the while sentance this time. Don't mind me, just wishful thinking.

So after you complete this 5 times your done or do you set a clock or sumn

Just aimed at the CrossFit community out there...

I recently purchased The Paleo Diet For Athletes and it's made for some interesting reading. I've been following the mainsite WODs for almost a year now, and I was just wondering, along with optimum nutrition, do any serious CrossFitters out there supplement their training with, well...supplements? I haven't bought a single jar of protein or creatine, or any pre-workout stuff since I started following CrossFit. Should I keep it that way?

Cool pic! Looks like some good team building work going on there!

#32
im sure He-man could flip it alone, hell She-ra is prolly badder than those SWAT team wusses, eh?

Shoulders and legs are still killing from "elizabeth". . Bring it on!

I cant find hang power clean in exercises... help!!!

#38 Podster

Here is an example of hang squat clean:

http://media.crossfit.com/cf-video/CrossFit_CLTCleanThrustClimbWOD.wmv

Scaling: I think I will be scaling this baby tomorrow. Thinking 115# but we'll see...

...and don't copy dude's form on burpee's!

hang squat clean is performed just as it sounds. hang the bar in a position as if you just did a deadlift, thats your starting point then clean it into your squat, (so now your at your squating position with the bar in a clean position, at your neck, now finish it and stand up, once all the way up, lower the bar back down in a "hang" position, back at starting point, thats 1 rep. dont touch the floor unless you have to take a break.

there is MANY examples on youtube that will give a better description that what i just wrote. good luck tomorrow!

Missed Fran, but did Elizabeth, cft, and then Karen today. Gonna keep going, hope my legs don't fall off.

I have now 1 year doing crossfit...this is my happy crossfit WOD

Crossfit change my life in many ways, i thank my brother Carlos Andrade for introduce crossfit here in Ecuador and of course the FRAT and the whole crossfit community...you were there in tough moments i apreciate that very much

BIG HUGS AND BAD ENGLISH FOR ALL.....THANK YOU COACH and LAUREN

#38 - Podster

Hanging - means you start standing up, with the bar across your thighs (arms straight). Between reps the bar does NOT go back to the ground. Hanging is a modification to either cleans or power cleans.

Squat Clean - finish the clean in the full squat position, i.e., a$$ as low as it goes with good form (thighs and feet aligned, knees out, good back position, etc). This is the "normal" mode of cleans; so if the WOD said hanging cleans, it implies a squat clean.

Power Clean - finish the clean with legs at 45 degrees, i.e., not all the way down to full squat. Normally, if the WOD wants a power clean it will specify power clean.

With power cleans, you don't drop as far under the bar, so you need more power in pulling the bar up.

Today's WOD calls for hanging squat cleans - so pick up the bar, come to a steady hang, then execute a squat clean. Allow the weight to return to the hang (not the floor!) and then execute another clean (aka, squat clean).

Hope that helps - 3..2..1..GO!

Soo im new 2 cross fit so u do this 5 times as fast as u can and ur done

s'more - what an awesome year it has been. thanks for your input, humour, hugs and especially bad english!!!!!!

love your work

#41 & #44

Thanks guys!!

I cant believe crossfit is making us do squating exercises for the past four days minus rest day... Isnt that too much...?

Is that Chuck Liddell in the picture?!

Half way between puppies and pack:

Five rounds for time of:
40# DB Hang squat clean, 10 reps
20 Push-up
11:37:00

Pooped. Puke creeping feels like acid reflux.

P.S. More pushup WODs please! <3

I haven't seen too many back squat WODs as cleans have been coming around... It's almost like "Cleans again?!?"

Whatev. I'll still do em.

This is how the WOD is done for the people with questions:

Do 15 reps of Hang Squat Cleans at 135lbs
Then do 30 push-ups

This equals 1 round. Repeat the process 4 more time.

There is no rest between rounds. The clock is running so if you need to rest do so but you're trying to get the fastest time possible.

If you don't know what a Hang Squat Clean is or are unable to fine the video in the exercise and demos section on this site, use youtube. There are plenty of examples.

seems like its going to a killer wod.

as Rx'd

23:50

CFT (minus DL) - squat 95kg, press 50kg

THEN

4 rounds: 40kg hang cleans, 20 pressups:

11.08

no way would i have managed as rx'd! This was killer.
I got my rings last night :D i'm so excited. Coach, pleasepleaseplease give me a rings WoD!! Still working on muscle ups. I LOVE CROSSFIT!!

Patrick, Northern Ireland

Brutal, everything aches. I am not sorted on proper full Squat Clean technique (don't want to hurt myself!), so followed #19 Herm's mod (slightly subbed) to the WOD. Thanks Coach & Herm, You Rock!

5 RFT:
15 18" box jumps (with full squat upon landing atop the box)
15 Front Squats @ 100# (no way am I at 135# YET!)
30 Push-ups

23.52 mins
Pukie McPukerson made a visit... ;-)

As Rx'd

19:30

17:55

90#
30 p/u

12:45

I love it how every exercise seems to beat your heart out of your chest.

m/27/73"/220lbs

as Rx'd

16:40

m/44/185

as rx'd

22:27

WORD

m/41/5'6"/145

scaled 115# squat cleans
23:40

rob-18:37 tonyD-20:26

scaled it down to 115# to work on form 28:40. working on it!

26:30

M/42/5'11"/180

115# hang squat cleans

24:48

50m/5'10"/215
cfwu x 3
I had very little time today, so I scaled back on the complete workout.i completed 15-12-9 using #115, but I did complete 3 x 30 pushups. Time:8:10

as rx'd
14:48

5 rounds: 115lbs HSC - 23:49

M/47/6'3/215

Scaled: 115 pound hang power cleans 10 reps
20 push-ups
3 rounds

9.43

Nothing in the tank after the CFT WOD yesterday. Finished with 10 reps of hang squat cleans with bar...need to work on technique with heavier weights

pushups in the mix never make for a competitive time for me. that and i got yelled at for dropping weights in the gym.

5 rounds:
95lbs hang squat cleans / 20 pushups

19:26

26:52

a little off topic, but wanted the folks opinion. Has anyone done a 6 week SS program as rx'd in the book while still doing the daily WOD? It is assumed of course, i have the common sense not to do a redundant WOD during the SS program.
Oh for anyone unaware..SS= Rippetoes' Starting Strength Barbell linear training program.
Thank you folks.

26/m/5'11"/209ish

17:52 rx'd

Jees!!!As rx'd

29:29
worked on form

Rx'd, 20:37

17:28 with ring push-ups

Rx'd
19:14
Spent after this one, had to lay on the ground after this one.

Rx'ed, 25 flat. Great one today.

Ryan - m/30/185/75"
sub'd 115
17:27 - no squat clean

Gunnar - m/37/185/73"
10:53 - no squat clean

Didn't get too far this morning - work starts at 0700.

5 min TM run
5x45# HSC
5x65# HSC

95# x 15 HSC
30 PU (5 min)
85# x 15 HSC
30 PU (7 min)
75# x 15 HSC
30 PU (6 min)
run to shower

should have just done 65# and run thru it - I might have made 5 rnds before running out of time. too much ego = too much weight. kinda killer after yesterday's Fran, and Elizabeth the day before

Every time I think I'm getting better at CF, they come up with another killer. Good WOD. Scaled to 115# and only 4 rounds. 18:11

At first looking at this I didn't think it was going to be that bad. Boy was I wrong. Mostly power cleans and broken sets for both. Only made 4 rounds before having to head off to work.

22:10

As Rx'd: 18:45

This workout really kicked my ass! My form was good, but my left leg started to cramp up, which indicates that I am probably dehydrated. My partner watched me do this workout before he started his; probably a psychological disadvantage for him...

Good work to everyone who managed it below 20 minutes!

40 kg
18.52

ran up against work (0700), and tired from Fran yesterday and Elizabeth the day before

warmup
5 min TM run
5x45# HSC
5x65# HSC

95# HSCx15, 30 PU (5 min)
85# HSCx15, 30 PU (7 min)
75# HSCx15, 30 PU (6 min)

had I just run with 65#, I probably would have made it thru 5 rounds before having to run to the shower. all sets broken. too much ego = too much weight

15:50 as rx'd

Scaled:

90lb 1st 3rnds, then 70lb on last 2

28:04

laid on on ground after...

M/27/6'3"/210

13:00 flat.

Scaled to 95# HSC's x 8 and Pushups x 15. Probably could have gone a little higher, but I was able to go hard all the way through.

as RX'd

27:11

had an equipment malfunction but let the clock run.

male/46yrs/5'8"/165lbs/ATL

33:55

24 minutes
Kunduz Afghanistan

bw 165

subbed 115 for 135
subbed cleans for squat cleans due to dislocated toe

8:31

I was a fail kid today

scaled the weight to 52kg

was starting the 4th round when old shoulder injury started up again so stopped

20 minutes.

95# HSC, 10 reps
push-ups, 15 reps
Time= 13:28

24:30, been trolling crossfit board for long time and doing workout. Decided to finally post. Squat cleans are definitely a goat of mine, so hit it hard. Hands torn up but feel good I made it through!

Gotta say the one thing I DID show up to CF with perfect form on (and 20 yrs of freakin' practice... damn Drill SGTs) is pushups. Now if I can only make it thru the rest of the WODs with that attention to detail. That and let myself kip on pullups without cringing and waiting to be yelled at...lol.

Mac

23/m/195
17:15 as rx'd

Hey, just a general question for you guys and not directly related to today's WOD. Is it ok or technically correct to do cleans with the arms inside the knees? All the vids on the site show cleans done with the arms outside the knees, but I find when I do that my knees press against my elbows and my back rounds out.

I should mention that the barbells in my crappy (but free) gym aren't olympic bars. They're much smaller and so are the plates, so the bar is much lower to the ground. I think that's making my back round out too.

CFWU

Situps on steep decline

WOD

Two rounds for time of:
95 pound Hang squat clean, 15 reps
20 Push-ups

10:19

M/28/225/6'0"

15:50 as Rx'd

11:58 as rx'ed
28/m/230

31/m/5'10"/210

as rx'd

23:41

Man that was a tough one. I like all of the oly lifting. It is one of my weak spots and I need to work on it. I had to scale the weight and reps because I am still working on form and my knee is still not 100%. I did 5 rounds of 10 reps of 95lbs and 30 pushups. It took me about 15 min.

m/30/70"/180

scaled to 95# and did hang power cleans
push ups as rx'ed

15:58

m/32/5'9"/170

as rx'd 27:19

as rxed

28:15

got worked hard--my grip gave out after the 2nd round sometime. i had the bar fly out of my hands. I had a lot of juice to go faster, i just couldn't hold on to the damn bar!

lifts are definitely my weakness

re-taste my breakfast a couple of time lol

scaled to 115 lbs to work on form

24min04

m/28/6'/331

as rx'd

32:55

lots of mental conditioning on this one.

3 rnds. just kind of dawdled. Really wasn't feeling it.
15:30

m/28/6'/331

warmup: 4 rounds Bas Rutten boxing track 2
-2 rounds rght foot frwrd
-2 rounds lft foot frwrd

as rx'd

32:55

lots of mental conditioning on this one.

35/162 lbs

18:17 - as rx'd

31 yom 128 lbs
95lb cleans
bonked after 3.5 rounds,

34/F/5'10"/160

Tired and a bit demotivated today. I feel I could shave off a few minutes if I was more focused.

Cleans were unbroken the first round; 5/5/5 for each round afterwards. Push-ups continue to be an issue for me.

As Rx'd
95# HSC

18:59

17:50
[5 x 3 = cleans (60kg) & 15 x 2 = pushups] x 5

m.23.175

Scaled HSC to 10 reps

23:31

Damn my squats are weak.

85lb. HSC
19:14
Last time I did this was in 2006 and got 28:04!

#99 Waugh

I made some blocks for my weights to sit on so that they are at the same height that they would be using a full sized olympic plate. I use it when I am cleaning the bar or if I am using smaller plates. It is a little nicer using an olympic bar because the bar can rotate a little easier but I am sure your bar is just fine. In my opinon weight is weight. Like Henry Rollins says "200lbs is always 200lbs".

As for the rounded back you really need to be careful there. There should be no rounding of the back, so I would lighten the weight so that it is something that you can handle comfortably and then work up from there.

Oh and for this workout you are starting the bar at the thights (hang cleans) not on the ground. Keep working on the cleans because it is a very technical lift and there is always improvements to be made on the form, and I think that most of us are in the same boat.

m/37/187/6'00"
as rx'd
40:13
Brutal for me. Drives me crazy to read these posts and see older guys who weigh less and still blow me out of the water. Still, two months ago I would have scaled this workout.

Special thanks to Dan at Crossfit Atlanta who's letting me workout for free while I am home on leave from Afghanistan. 48th IBCT, "Volunteers - Send me!"

did 135 hsc first round. then dropped down to 115 for other four.

24.30

when i bring the weight down i get a tingle feeling in my left forearm. i dont think it is anything serious but it is annoying.

m/42/72/190

sub'd 95lb cleans - knee and back still pain free
21:57

65lb hsc
first 10 pu as rx'd, remaining on knees, concentrating on good form (Was planning on first 10 of each round on toes, then reverting to knees for remaining 20, but only managed the first round this way)

24:52

Awesome WOD!!!!! couldnt start with 135# so went to 95# hang squat cleans 15 reps and 30 pushups x 4 rounds then last round we did 135# rx'd awesome!!! 24:36 time!! suckd but good start again!!

Only had time for three sets.

About 5 min a set. Broke the cleans into 1/2, 1/3s.

14:30

#73 dont lose hope on having a comp. time just work your pushups if thats your weekness... mines hspu but in a week i went from 4 straight to 10 and was able to get 3 solid sets in, in my room during comercials on football

todays wod, 95# sub for last 4 sets 1 set was 135 but i was loosing form might of scaled a tad on the lighter but was pleased none the less. 17:15

17:15

F/22/5'3/106

45#HSC

22:49

M/22/6'2/160

95#
18:53

Just had enough energy to stop my watch at 19:57! That felt like the toughest WOD after all these RXd workouts.

Kim/m/38/6'/195

23:33
95 lb cleans

CFWUx3

95# used for hang squat cleans
chest/thigh to deck in push ups

TIME: 19:48

GILLIAN~ you will own those 100 muscle ups!!

used straps for cleans, first round squat cleans after that power cleans (lower back not feeling great) finished 3 rounds in 12:30

As rx'd: 20:30. Friend's time: 28:28 with 95# HSC's.

50kgs hsc's = 24:30mins, tuff, only 1st set unbroken, downhill after that

20:18 with 115#. Nasty.

WU .5 mi walk on treadmill
OLY HSC
WOD
115# HSC
22:07

bwt 145# - 46yom

Should I scale weight and go faster or
use rx'd weight and take more time to complete the WOD?

Please comment - thank you

I am a bit lost on this, maybe someone can help? Is the WOD supplemental or stand-alone training? Please respond!

2018 115#. Squat cleans on accident not hang.

M/35/6'/208#

scaled back to 125#, not quite ready for 135

21:22

No access to fitness equipment/facilities. Substituted a 60 min run. Temp -2deg C, 4" snow, flat course in small town Saskatchewan. Very serene and peaceful run. Followed by 5 sets of 10 situps, 10 pushups, 10 squats.

I didn't have access to my barbell today, so i had to modify it a bit.

- 70 lb Kettlebell Clean x 15 (each side)
- Pushups x 30

3 Rounds- 19:30
I barely finished the 3rd round of pushups so i decided to call it a day.

f/119/5'3/24

1 mile run warmup (8:30)

5 rounds of:

Hangs - just bar x15
15 pushups

16:20

As rx'd

20:22

Nasty workout. Could only do 2-3 cleans at once after the first round.

2 Samuel 7:22

17:50
1:42 11/4 :29
3:07 4/5/6 :29
3:33 4/5/6 :33
3:30 5/5/5 :32
3:29 4/4/4/3/ :23

Halfway through round 3 it dawned on me that I was doing muscle cleans and not shrug my shoulders enough.

Last time 25:25

A question:
I got great cholesterol numbers in my last blood test as I posted last week. However, I got a call from my doctor and the further blood lab results showed increased creatine, potassium, and calcium levels. Nothing major, just increases, so he wants to recheck a month from now to see if it was an arbitrary spike.

My question is this to the CF community. Have others seen their cholesterol numbers nose dive but these other levels increase..which maybe due to the intensity of the workouts?

To everyone asking about rest time between rounds... THERE IS NO REST.... keep going

M/47/200

Had to scale this one. My legs are destroyed from the last three WODs. I did the first five with #135 and realized it wasn't going to happen. Dropped the weight to #115 and it was still tough.

m/21/157/69''

I mmodified the workout to be not for time, emphasizing careful execution of the hang squat cleans. I also mod'd the weights

15 x 135 lb hsc
30 situps
15 dips
12 x 145 lb hsc
40 situps
15 dips
9 x 155 lb hsc
50 situps
15 dips
6 x 165 lb hsc
40 situps
15 dips
3 x 175 lb hsc
30 situps
15 dips

So excited to complete good reps on all of them even with 175 lb!!!

subbed 115lb hang clean as the platform was in use so i used the squat rack haha

30 mins

39 yom, 185lb

As rx'd, 17:30.
1/3 cfwu
Rd 1 - 2:33
Rd 2 - 3:19
Rd 3 - 3:37
Rd 4 - 3:50
Rd 5 - 4:15

Damn thing is I finished the cleans in almost same time for every round (about 2:15 or so). Pushups just kept getting harder and harder. Strange how that works.

All cleans A2A and pushups chin to deck with arms locked at the top.

#136 troyGF

It is my opinion that you should scale the weight, especially the first time you do a new WOD. You can always increase it next time.

How much weight did you do on Elizabeth the other day? How long did it take? That was for 45 total reps, today is a lot more. Hope that gives you some guidance.

CG E-City CrossFit
Bersin(Scaled with Med ball): 16:45
Powers(Scaled with med ball): 12:40
Johannessen(Scaled with med ball): 21:22
Dos Santos(Scaled to 45lbs): 14:30
Legutki(scaled to 65lbs): 17:00
Herring: 18:00
Leary: 22:08
Santiago(3 rounds): 14:45

#119 VooDoo Medic

Enjoy your leave and don't worry about what the others are doing. If you finished following the WOD as rx'd, then you are doing great.

Even though I don't know Dan, tell him thanks for doing a good deed.

Thank you for your service and finish your tour safely!

#137 Brian

The WOD for the most part is all you need (depending on your fitness goals). I strictly followed the main site WOD for a year and have seen amazing results from it.

By far the best "workout program" I have ever experienced. I am in the best shape of my life.

Once you've taken on the main site WOD for a while and you feel like you need some more you should look into things like CrossFit Strength Bias (you can find that on the journals or message boards). I'm just about done my first cycle of CFSB and have seen huge gains (increases in strength and taken my Fran from a sub 6 to a sub 4) but it's taking a toll on my knees (I've got bad knees to begin with, but never experienced joint pain while strictly on the main site).

Anways, basically if you feel like you need to do more after the WOD then you simply didn't go hard enough.

Rx'd with squat cleans

13:54

anyone else realize today that they suck @ pushups?
i just got home from the gym and its alll jelly baby.

15:50
had to drop weight down to 95#, not strong enough. plus it kills my wrists

24:10 as rx'd

105 lbs
16:24

M/28/6'3/263

11:48

48/6'/183
95# cleans..good form
stop watch malfunction..so pissed!
first two sets were 5 min so hoping that i finished somewhere around 14:00

Scaled to 85# HSC
Rx'ed
5 rnds
HSC @ 85#
30 Pushups

16:59

Bwt: 140

As Rx'd

12:43

Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

time 22:59

Warm up was lacking, I really didn't want to do much. I push through 2 set of 10, but really didn't have the want to for it.

Work out was great. I broke it into sets of 5 on the cleans. My forarms were killing me, what a grip killer.

Pushups were really hard after the cleans. Broke in to sets of 10, the 5 then whatever i could pull, sets of 4 ect.

29.39 as Rx'd

20/m/5'11"/163

Comment #110

bas rutten routine is so pro

and this workout is gonna be the destroyer of the soul for me this week

Don't think, just work

M/21/187#/66"

As rx'd - 18:49.

Felt like crap today. I suspect I'm a bit sick (cough, mucus, all that good stuff.) When I woke up I thought I'd take the day off. Ended up going after it, and doing better than expected on the pushups. The HSCs slowed me down big time. I did sets of 5 from the start, but my breaks were way longer than they would have been otherwise. I think I could do this in sub 16 feeling good.

3 rds of CFWU

shoulder has been acting up so scaled hsc to 95#

5rds
95# hsc, 15 reps
30 push-ups

19:40

My energy has really be lagging during the work outs. Any one have any suggestions on how to boost energy. Like diets or supplements? Now I'm just trying to keep a high protein and low carb diet.

Scaled to 3 rounds due to time constraints.

16:06

Still very hard.

2 months into Crossfit and today was a very humbling experience for old Bryan... had to help spot for a guy a couple time, but that's no excuse, today definitely showed my weaknesses. Push ups still kill me for some reason. I had the energy, my arms just kept giving out. Full ROM squat cleans also caught up to me very fast. Damn my skinny frame!

Almost embarrassed to post this, but we're all friends here =).

75# sub on the cleans (legs were completely dead starting the WOD)
Push ups as RX'd
37 minutes

as rx'd 23:55

Grip was the limiting factor.

#167--read mastering the zone
since going on this diet i have been more energetic, clear headed, enthusiastic and motivated in everything, all day.

the whole thing is to eat a well balanced meal. ie: same ratio for protein, carb, and fat

26:12 Rx'd

M/44/6'0"/180
Split between squat and power clean
95lbs
19:14

39m/6/190

20:59

survival mode...

M/26/140/5'11"

As Rx'd

28:57

120# HSC

21:25

24/m/175

as rx'd

13:21

brutal.

Male, Kandahar City

17:43

m/227/25/5'9"
rx'd

17:00
this was a good one

I was only able to accomplish 3 rounds as RXed today in 25:00.... I am just totally fried today after doing Fran, Elizabeth, CFT, and now this workout without any rest days in between. Basically I just couldn't safely keep a grip on the bar, and did not feel comfortable continuing. My forearms are on fire, how about you guys?

That's a sweet time, Speal, esp. at your bodyweight.

Same for you, Fit Mom...I'm glad I don't have to use such a high percentage of my bodyweight, but again, you guys will have the advantage come Lynne or Linda ;)

21:16 95lb HSC

First time poster, long time troller.
Following main site WOD on and off for a few months now while I familiarize myself with terminology and techniques. Scaling like hell. Already seeing good physical results and better motivational results. No longer think kipping is a small fish.

Today I was politely informed after 2.5 rounds of the WOD that Oly lifts were not allowed in the gym. Modified to 15 shrugs followed by 15 front squats. Rack position kills my wrist. Scaled weight to 75# (don't want to go heavier until I've had some technique training). Finished around 22 minutes. Mainly I was slowed by an incredibly hot personal training session going on beside me. This may be the only thing I'll miss about the gym once my backyard setup is complete.

One question for the community: Any Crossfit tips for someone with a bad knee (i.e. multiple ACL reconstructs)? Common sense tells me not go go too deep on my squats so as to preserve what's left of my menisci, and to pay extra attention to good form around my lower body joints. Anything else from those with similar experience? Appreciate it, and love Crossfit.

33/m/160

As rx'd 35:30

Guys,
Don't know if this is the place for this, but for those of us on the zone, some hilarity and inspiration: http://thisiswhyyourefat.com
Enjoy,
H
CrossfitOmega, Louisville

ChadWHall:

Thanks for the advice! Went all out on the cleans.. Simply cashed out a couple of times in between rounds but kept putting the bar up...

m/24/170

5 Rounds in approx 20 minutes...

Hang Clean Squat: 95 lbs, 75, 75, 75, 75
Pushups: 30, 30, 30, 30, 30

115#
15 Hang cleans
25 pushups
3 rounds
15:58

Plus 1 mile segmented rehab run

Kelli
5-10-15 of
Pushups
pistols
situps

15 minutes max rounds

m/49/80/172

Brutal WOD

Five rounds for time of:
95 pound Hang squat clean, 15 reps
20 Push-ups

Time: 19:45

Good time for an old man :-)

Br from Sweden
Michael

25:50

23:26

95# HSC
30 push ups 17:40
push up were the worst part.

Well, bit off more than I could chew again. I thought since my 105# Power Cleans went so well with Elizabeth, that 95# Squat Cleans should go well here. Wrongo! Here's what I did:

Warm-Up:
Burgener Warm-Up
3 rounds of:
Butterfly Kip Practice
HSPU Practice
Samson Stretch
Kstarr's tricep stretch and psoas stretches
Burgener's rack position stretch

Five rounds for time of:
95# Hang squat clean, 15 reps (Used 95# for the first round and first 5 reps of second round, then scaled back to 65#)
20 Push-ups
17:19.62

Oh what a difference the full front squat makes!

I think I could've sprinted through fairly well with 65#, 75# would have been good work if I'd started with it from the beginning. I'll note to try that next time this comes up. Good news is that by the end, my rack position was feeling decent.

Rx'd 15:36

22/M/6'/165

Argh! I feel like such a moron! I guess I'm not the sharpest tool in the shed, but I realized something in the gym today and it made me feel a whole lot better! For those of you who encouraged me yesterday, I realized why my lifts haven't been as high as I felt they should have been...

When I was writing down my lifts using the large barbell, I was only adding 15 lbs to the weight. TODAY, I lifted the bar before I loaded it for my WOD (CROSSFIT TOTAL) and thought to myself "this is not 15 lbs.." Sure enough, I found out it is 45 lbs. I couldn't believe it! What a TOOL! lol...

That being said, I now have to go back over my WODs and rewrite the weights by adding 30 lbs to each WOD where I used that bar, which is all with O lifts and squats, etc...

When I thought I scaled my Thrusters for FRAN down to 65, I actually was at 95!!

I FEEL MUCH BETTER ABOUT MYSELF NOW!

My CrossFit Total numbers:

BSq - 325#(PR)
Press - 135#(PR)
DLift - 325#(PR)

Form wasn't great on the Shoulder Press, but I'll take it and work on my form with slightly lower weight and higher reps...

Anyone struggling with deadlifts needs to watch Rippetoe's deadlift video clips on the site! Helped me tremendously!

Thanks again to everyone for their input yesterday! Just call me Duh-g!

Scaled down to 95# and did only the front squat without the clean.

T= 18:43

Can someone tell me how to find a workout from a year or so ago? Or the date of the virtual shoveling WOD?

90# x 15, 30 pushups @ 13:29.

Yowza!

18 min flat... Just starting out, scaled weight to 95#

28:38 as rx'd

M/31/152

As rx'd 22:00.76

My hands are destroyed!!!!!

19:53, lots of HPC mixed in

#151 Kevin C -

Thank you for your response.

I did 11:16 Elizabeth at 135# but broke all cleans into sets of 5 or 6 (RD unbroken).

I was thinking about 125# - but the wannabe warrior inside says 135# and "dyin tryin".

Scaled to 95lbs, only 3 rds.

18:40

Avg HR 177, peak 191. At Pismo Beach Fitness Center. Finally caught up on some desperately needed sleep, but still felt like I was at altitude.

Smith push ups on 4th peg 15 reps x 10 sets = 150 total reps
Power squat cleans @ 37.5# w/ ez bar and 18" bench to sit on 8 reps x 9 sets 3 reps 1 set x 3 reps = 75 reps total

19:12

As Rx'd 17:00

about 28 minutes. Scaled all the way down to 45 lbs for cleans, and had to do all girl push ups by the end, although I did do regular push ups until I could not do any more each time.

M/33/6'2"/265

85 x15 20 knee pu
65 x15 15 knee pu
45 x10 10 knee pu
45 x10 7 knee pu
45 x10 7 knee pu

Argh. 15:07.

32:27

110lbs cleans

3 sets 26.25-68.0lbs:
sandbag cleans
sandbag holding,carrying, & loading

85#
22:45
last time 32 min.

34/M/215

As Rx'd

19:57

That was tough

65# Hang Squat Cleans
30 Push Ups

24:24

41/f/135

14:32, not as Rx'ed

I decided to scale down and use the empty 20kg bar for the Hang Cleans.

Kevin C, thanks for the nice comment :)

21.35

95# subbed

Man this workout killed me, but I finished it.

as Rx'd
39:38

I'll do better next time!

M/34/165
1st set of hang squat cleans at 135# x 15
reality set in
rest of sets at 115#
30 pushups x 5 sets

12:33

M/47/170/5'10
22:50
Scaled 115 lbs for hanging squat cleans
Did push-ups with 25lb plate on my back

m/42/165/6'

sub 96lbs

14:44

only cleans with 125
pushups last 30 on knees.
19:09

only cleans with 125
pushups last 30 on knees.
19:09

As rxd
23.15

As rx'd,

17:20

As xd
23.15

26/m/5'11"/185
as rx'd
27:36

Oh boy - this is gonna hurt tomorrow when I do it...

May have to scale that weight down to 95 or 115, we'll see.

As rx'd 17:30. Ouch, but that was fun, except the last round of pushups alone took 2 minutes.

Buy-in: goat rodeo, 3 rounds of 10+DU consec. (max was 24), 5GHD, 5BE, 3HSPU (negs), 1JBMU (trying to transition to kipping bar mu, not quite there but getting close), 10 1-arm db swings 1 pood (alt. arms), 2 L-pullups with full ROM, plus stretches.

Cash out: 1 mile run outside wearing the chuck taylors. My feet actually felt better at the end of the run than at the start. This has been a good experiment, I believe my running form is better and I have been running completely pain free since at least August. Gorgeous fall day out.

As rx'd:

26:13

24/150
Snatch 7of1
PR'd @175#
-then-
WOD as rx'd
16.10

3 rounds, untimed:

HSQ - 15 reps, 95#, 75#, 65#
PU - 20 reps

Scaled back to doing front squat to practice my squat - 65#

22:20

After the first 45 Push ups I had to scale back to progressions - incline push up (aiee, so sad!)

My wrists just don't have the flexion to keep that bar up on my shoulders - man the hardest part was my hands and wrists, trying to keep them up!

(hopefuly someone will approve my application for the discussion board soon so I can ask questions..)

f/23/5'8"/175

i agree with the other 40 people on here who already said it-- the grip is what killed me!

115#/ standard push ups

14:15

41/m/176cm/73kg

5 rounds for time

115# HSC
30 push-ups

15:54

First time doing HSCs. Subbed for 95#s.

30.53mins.

Ouch

Almost met Pukie, very close

24:33 total time.

I was a shivering and shaking at the end. HR soared to 160BPM during the workout.

This stuff is so addictive.

Denis

trois-rivieres Delta
95 lb 15X
20 push
5 rds
23.48

f/26/5'3"/140

Steph, you're an animal!

Rx (did 45 kilos for gals)

22:19

37 m 6' 165#
rx'd
25:16

need chalk. Grip was a factor.

Those of you who are posting sub 15 min. rx'd are very inspiring

as rx'd
19:00 flat.
half marathon sunday.
8kg heavier than last year but definately stronger and faster. I'm curious as to my time...

As Px'd:

14:00

M/37/5'8"/200
Semper Fi

rx'd
15:02

as rx'd

18:04

#193 Doug from Aurora

That's hilarious, man. That's like finding 100 bucks in the pocket of an old pair of pants.

Awesome.

Tim

Question - what are the thoughts about distance running before WOD? I have been and was not sure if that was wrong. Trying to fit training for a half marathon along with Crossfit in one day.

Today
run 3.6 miles

Then got through 4 rounds Rx'd, squat cleans where broken, my grip was killing me. 4 months ago I could not clean 125. So doing four sets of 15 at 135 was a great feeling.

5 rounds for time

115# HSC
30 push-ups

13:54

15 hang squat cleans (45#--first time ever using a bar, and I wanted to concentrate on form so as to not hurt my weak, skinny little self)
30 push-ups (at least half on knees)

x5 = 24:42

M/27/6'2"/150
My chest is ouchers.

15:03
last two sets of the cleans were shaky on form... Back has been bothering me for a week or 2 hence the poor form.

I must be really out of shape or I did something wrong.

Completed in 41:30.

How do you keep from getting dizzy?

5 rounds
135 # hang cleans
30 push ups

15:57

after second round I was having a hard time getting under the bar, or maybe it was getting the bar up high enough to get under it. The beginning explosion ended with just a spark.

3 Rounds
135# hang squat cleans
30 pushups

21-15-9 reps for time - 23:45

I only had 30 minutes so I went with a different rep split. I'm not entirely thrilled overall, but a great workout nonetheless.

Christopher M/25/200#/6'1"

42/m/160
as Rx'D
18:48
cleans could have been cleaner
nearly dropped the bar a few times

That was awful/fantastic my back is still throbbing from eb... 21.25 i suck...

5 rounds
115# hsc
30 push ups
17:36

as rx'd

22:25

As rxd
23.15

As rxd
23.15

only managed 2 rnds. have to see client/go to work.

first rd took just over 4 min.
9:19 for 2 rnds.

first time doing hang squat clean, it is damn rough. need chalk, meaty area b/t thumb and index getting destroyed.

24:27 subbed 95lb hang squats cleans

3 rounds as Rx'd:

Time: 19:47 minutes

26:31

First three rounds as Rx'd; last two rounds subbed power hang cleans.

55# hang squat clean
30 pushups
5 rounds
14:15

28/M/6'/195
DNF

28:32

L shoulder still jacked from Fran...started @ 115, warmed up 2 rounds, then increased to 135. push ups were a chore as my pain level grew. then it gave out on round 5.

FML.

but focused on form and made it "hurt so good"

as rx'd:

18:12

Hey, I sprained my ankle back in May and I haven't been doing any weighted excercises. Still feelin a little funky and very sensitive. Should I give this a go?

21:32 Rx

3 rounds
95-95-85
pushups
13:13

Still down due to injury, but I couldn't sit on my arrsss... Did 3 rds & called it. This sucks!

Five rounds for time of:
115 pound Hang squat clean, 15 reps
30 Push-ups
(non rx'd in order to maintain intensity.)
TIME: 16:00

20 min flat. power hang cleans last 3 rounds

Scaled:

90# HSC rnd 1to3, 70# rnd 4&5
30 PU broken in 2sets of 15

28:04

Laid down after...shaky, dizzy, nauseous...awesome

65# hang squat clean
25:44
HEY FERB!!!

17:35:05

65#hpc
first 10 pu, standard..20 knees for 4 rds
last round all standard.

Should have done all standard, i know I could have done it

m/19/6'1"/172

scaled to 115# hsc's.

11:51

M/39/5'9"/185

95#

28 minutes

new to crossfit....killer

as rx'd
13:45
Great workout!!

Hey-

125lbs HSC + PUs x5

34:22

Just back from a business trip and struggling with a viral lung infections ... possibly caused by the hotel hot tub ... trip to ER last night ... caution when using INDOOR hot tub ... yucky stuff.

M/50/5'10"/200

-K

Scaled hang squat clean weight to 95lbs

Only did 3 rounds

3 rounds in 24:30

scaled hang squat clean weight to 95lbs

all 5 rounds in 24:45

Tough WOD
As RX'd 19:00

M/41/180

As rx'd:

26:17

That was a long, hard workout.

More better faster

Subbed 40# DB hang squat cleans since I don't have a barbell... yet.

15 40# DB Hang Squat Cleans
30 Push Ups

11:40

Beth

19:34

5 rounds
15 45 # hang squat cleans
15 knee push ups

strength is increasing! Geat job!

22:39

Scaled

15 hang cleans, 95#
20 push ups (last three sets were progression)

scaled to 3 rounds in 8:53

What a killer WOD!

As Rx'd
15:42

M/23/5'7"/155lbs

16.20 with hang power cleans by mistake.. will try to do this one again as rx´d asap

I had some rough environmental factors today! Huge rainstorm yesterday + poor drainage around my garage = work out in 100% humidity today! Within 30 seconds of starting my warmup I was completely soaked in sweat. I may as well have been trying to do this in the rain. Grip was so bad I didn't bother trying to do multiple reps so instead I scaled up the weight to 80K *(+/- 176#) and did them all as singles.

27:20
5 Rds

15 HSC 176#
30 push ups

M/29/165

M/22/201

14:07

3 rounds:

75# HSC
30 assisted pushups

19:15

Maaaan today was rough for me. I just couldn't seem to muster up enough energy to finish the whole workout. My CF partner has been gone for a few weeks, so I am finding it difficult to stay energized. I could use some words of support and possibly even a swift kick in the rear! Please help!

Did 3 bars of death (a.k.a Linda). 275 / 185 / 135

41:51

M/40/150
I scaled to 1115 lbs after 1st round. 10 reps of cleans in the 4th round felt a twinge in the upper outer thigh it ****ing kills....finished the push ups though.....no leg anything for a few days......great

9:05

9:05

M/32/5'4"/142lbs
Scaled to 95 lbs
13:15

26/603/245

I modified- five rounds of 10 hang squat cleans and 30 pushups- 25:54

m/29/5'8"/155

24:18 Rx'd

Round splits
2:47
7:28
12:39
18:30
24:18

M/16/5'11"/168
19:32, as Rx'ed.

F/51/5'6"/130
16:57, with 65#.

M/50/5'11"/172
20:32, with 115#.

I was last again. The kid beat me, and he had 20 more pounds on the bar!

16:25 Did with power cleans.

4 months into CF and love it. I even got my 6 month preggo wife doing crossfit mom. Thanks coach.

PS. question for the trainers, what supplements are you recomending? I am old school and just using creatine, all these new supps confuse me.

19:54 outch

21:21

Subbed: 115# HSC

All reps squat cleaned. Wow, what a great wod!

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 3,4,4
Hang Squat Clean 45lbs x 5-5 65lbs x 5 95lbs x 3 115lbs x 2 135lbs x 1

As rx’d: 35:54
Foam roll after

20:25 with 125 pounds

m/20/69"/170

as rx: 24:11

heres something off the subject: DOES ANYONE KNOW WHAT A POWER SQUAT IS?????

m/23/5'10"/165#

As rx'd
27:06

33:26 using 115# instead of 135#.....

Wow, that was hard! On the 3rd round I was seriously having to talk myself out of dropping the weight to 95#...LOL...

I tried the 135 at the beginning, but felt that I was going to seriously sacrifice good form and that the WOD would even be slower. So I subbed to 115 and my form felt really good at the end, even though I was down to 2-3 reps at a time!

Wow....this one was super tough!

Had to scale it back to 95lbs since I can't front squat 135 and didn't want to cheat. Made it in 19.34...and Pukie the Clown was knocking on the door, but I fought him off---for today.

As Rx'd 20:39

39/m/190
as rx'd

16:57

m/44/172/67"

rx'd - 32:26

Should have scaled, but went hard at it with 135 anyway. First three rounds were not too bad, but the last two rounds took more than twice the time for the first three. Couldn't grip the bar and had to set it down after each rep. Very surprised this wasn't faster, as I did a 10:56 Elizabeth on Monday. Didn't rest yesterday either.

THANKS LAURA!

#194~ I believe the last time we did any virtual shoveling it was in January 2009. Funny you should mention that WOD, I was just thinking about it today as the snow fell in CT!

rx'd

26:28

hsc's all the way, but at the last set I stopped to rest and chat w a globo trainer about cf. turns out he had done some cf with local sheriff's academy, so he's not anti-cf...

26/m/5'7/210#

135# Hang squat clean
30 Pushups
5 rounds as rx'd
17:34
notes: finally got the motion down perfectly. At first was cleaning the bar too high and expending too much energy by coming back down with the bar doing a full front squat. When exhaustion started to hit and couldnt power the bar up as high anymore started working to get under the bar and getting straight into the bottom position of a front squat and then just fully extending. Awesome, thank you crossfit!

Can we please include the temp or heat index when doing a WOD? Not only to see who lives in the best climates, but to also laugh and mock those living in misery. For instance, I'm really hurt over my score, even though it was as RX'd. However, realizing that my brain was cooking I just looked up the Heat Index and realized I was doing this WOD in my garage with a heat index of 110. 39:20...beat that!!

Buy in
Deadlift
375 x 3
340 x 13/5

Continuing with the week of benchmark girls....
"Grace Old Skool"

3:27

Got more here but glad to finally get a pr.

Cash out
10=>1
40# Hammer swings (ea. side)
Tire flips
Pull up/push up

OH yeah, so the rest of that would be m/30/160/66"/HI: 110

JENunez - Power Squat - similar, if not the same as Rip's low bar back squat. Bar is lower on the back than an olympic back squat and there's more forward lean as a result. Still have to break parallel with the crease of the hip to come to full depth. With the low bar back squat, you should be able to lift more weight, but this isn't always the case depending upon your squat technique.

Are you supposed to do 1 set of cleans then 1 set of pushups? or all 5 sets of cleans then all 5 sets of pushups.

as rx'd 17:17 pr

as Rx
16:37

CFWUx2x15 ex pushups

95# HSC

2:09
3:17
3:36
3:54
3:34

16:32 total

unbroken HSC on RD 1, Rds 2-5 8/7 on HSC

As Rx'd 21:39 (After CFE)

Man, 135 feels heavy. I need to get stronger.

M/32/145lbs/5'5"

Scaled to 95lbs.
14:59

26:37

20.31 as rxed

last time:
36.51
very, VERY broken

I'm new to CrossFit and this will be my first WOD.
I've never done a work out on a routine before, but I'm super stoked to start!

I'm 19, 5'10" and 175lbs, but I don't really know how much weight I should start off with. And I'm not sure about the squat clean, and I looked at the subs for it. I just don't want to do it wrong and hurt myself. Any suggestions??

19:11 (75#) sucked while i did it but probably should have gone a little bit heavier

38M/5'10"/166#

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

As Rx: 14:45.

C/D: 50 AbMat sit-ups (0:53); PNF of hamstrings; static stretching of quads.

thanx Steve Cf- Ocean City!!

m/41/6'0"/192

scaled, big time...but I think I figured out the form...3 rounds, 95#

15:54

As Rx'd:

18:30

The Florida heat got to me first, then the hang cleans started to take their toll on my lower back. After the 3rd round I think I was at about the 7:30 mark...so the last 2 were clearly much slower. That's enough cleans for this week mmkay?

WOD - 15/10/09

2 Rounds Rx'd
3 Rounds Hang Squat Clean dropped to 40kg

Time - 14:55

m/40/170/5'10"

AMRAP for 20 min

6 dips
6 pullups
4 HSPUs
16 single arm 1 pd. KB swings (8 each arm)
5 KTE

9 rounds

CFWU
29:00 as rx'd.

25/6'3"/205....this workout needs a name, my friends and i attempted this workout for the first time and we named it "BIRTHA" dont know what giving birth feels like, but it sure probably feels similar. definitely a love hate relationship with this one.
was cocky so started 155# for first round, big mistake. wiuped me out for next 4 @135#...finished 27.04
in general, a humbling experience.

Just made up Elizabeth last night (Rx'd 9:44) so subbed

15 hang power snatch 95#
30 pushups
5 rounds

17:44

Love the oly lifting WODs. When fatigue sets in, only technique will save you.

Scaled to 65# to maintain intensity
17:04

14 09 subbed 95 # cleans

Scaled to 30lb sandbag
15 pushups, 5 rounds
23:49
wow

18:36 subbed hang cleans

m/29/5'11/168

rx 24:40, just working to finish, not 100% today

No more squats! I was a day behind on the last cycle and used the rest day to catch up. 4 squat-centric days in a row!
As rx'd
17:31

As Rx'd
44:30

I had a very hard time during the last one-and-a-half round. But also due to support (read clapping/yelling/coaching) from almost every attendant in the gym i made it. (people that didn't know anything about CF were like What the %!#$) :-)
I think otherwise i should have scaled down the weight to 115. That's a great thing about CF!

And since I did a lot of sets of only 1 HSqCl, I did a lot of deadlifts to.

The last circa 20 Hang Squat Cleans were accually Hang Power Cleans. In theory it is heavier cause you have to pull higher to catch it in quarter/half squat. On the other hand; it decreases the work the legs have to do.

But does that "count"? I mean is it allowed? Is everything ok as long as you lift the bar from the "hang position" to a standing position with the bar on the schoulders?

m/29/5'8"/193

subbed 95# to build endurance, first time doing this WOD

28:16

CFWU

As prescribed:

18:55

Ouch.

M/34/70/205

19/5'7/155lbs
27.04
rd 1-4= 135lbs
rd 5= 95lbs
I agree this workout should be called BIRTHA!

I started with no gas in the tank and just ran on fumes. My get up and go got up and went....

65# HSC- 1st round/ HPC for 2nd, 3rd
30 PUs- knees after 1st round

10:35

I was going to do all 5 rounds and during the push ups I kept getting scared about the feeling in my arms, so I just cut it at 3 rounds. The fear of repeat rhabdo is really hanging over my head.

I looked in the mirror and said, "Jeezis, I have really lost IT." I was looking for my snap, spark, vim & vigor and it was nowhere to be found... then I realized as the words came out of my mouth (yeah, I talk out loud to myself) I realized how dumb it sounded. It's GOOD I am not pushing it! Duh. This is hard, pacing myself, easing back into it.

Fooled around after, this is my fave time in the gym, playing lil games by myself. So I played around with DB snatches, OHS, PP & PJs, handstand holds. An older guy came up and said he never saw a GIRL do OHS before, and was I powerlifter. That never fails to crack me up :)

My sleep schedule is great- I have logged 44.5 hrs in 5 days. That is what I used to get in *8* days- no wonder I was always exhausted. Ready for bed. Tomorrow's WOD awaits- I need good sleep to hit it- and for drivin' to Pennsyltucky in the evenin' to help pack up Goat- he's moving to Jersey :)

cfwu x 2+ 1 set through workout with 45# and incline pushups

scaled to 100# to maintain intensity and keep the workout under 20 min

16:57

Splits:
1.57 (cleans and pushups single set)
3.45 (cleans 6/5/4; pushups single set)
3.45 (cleans 6/5/4; pushups 15/10/5)
4.21 (cleans 6/5/4; pushups 10/10/5/5)
3.05 (clean 7/8; pushups 10/8/6/4/2)

#32 Mendo:

The CF Nutrition Gods say fish oil, Omega 3 & 6, and maybe some Vitamin D if you don't get outside much. Otherwise, PALEO!

Speal, you're just sick...nice work...

M/47/66"/135

CFWU

Scaled WOD weight to 121lbs:

19:34

I have to say I actually like HSC's, you can really tell when you get an effetive full extension, and drop, and WHEN YOU DON'T. Lost a couple to grip. GOOD STUFF!!

D
@ home
scaled to 95#

1 2:39
2 5:50
3 9:40
4 13:30
5 17:35

3 rounds
Hang cleans x15 #75
Push ups x20

25:22

M/59/6-2/212

95 pound hang power clean
30 pushups
24:45

rounds 1 and 2= 95#
round 3= 85#
round 4 and 5= 75#

all men pushups

33:10

10K race on Sat--Didn't want to tire legs too much--went down on weight throughout the workout.

15:23 (10 rds: Deadlift 135 x 15 / Push x 15)

25:32 1.5 sets w/ 115 lbs 3.5 sets w/ 95 lbs.

Tough WOD, I'm cleaned out
Not quite as RX'd 42:00
As fatigue set in there was combination of hang cleans, hang power cleans, cleans, power cleans, muscle cleans and even a power reverse curl.
push ups unbroken
m/52/215

3x
95 lbs. HPC
20 push-ups
8:57

Got crippling headache halfway through after getting hit in the head in football last weekend. Probably should see a doctor?

29/m/186

13" DE box squats, 10 x 2 @ 125

5 rounds for time of:

10 hang squat cleans, 135 lbs. using fat bar
20 push-ups

16:41

Thank you FitMom.

38/m/5'11/165

Five rounds for time of:
105# HSC, 15 reps
15 Pull-ups
29:30

25:32 1.5 sets w/ 115lb 3.5 sets w/ 95lb

25:32 1.5 sets w/ 115lb 3.5 sets w/ 95lb

Subbed hang power cleans.

23:50

CFWU

39:30

Squat Cleans.

Subbed 95# first two rounds, then 80#DB.

Scaled to 95lbs.
Couldn't get more than 7-10 reps. at a time.
22:22

As rx'd (60kg)

28:48

As Rx'd 22:18
Pushups tougher than they should've been. HSC were decent, broken into 5s pretty much the whole time.

m/38/247/73"

95 lb hang cleans 15
30 push ups
5 rds
23:08:08

1st 2 rounds @ #135
then #115 to practice form

45:41

m/33/190/5'10''
same to Bpemberton 95 lbs for HSC
30 push-ups
5 rds
27:04 very hard and cardio

M/6'1''/195

subbed power hang cleans for hang squat cleans.

time 11:37

Moved slower, deliberate on movements and did not go at 100%. Fighting something and have not been feeling tops. Sometimes going slower I end up more sore though ;)

90# HSC
=24:15

as rx'd
23:11

Pack (modified): 5 rounds for time of:
85# Hang Cleans, 15 reps
20 Push ups

Time: 18:42

Cleans were a killer and push ups - started cheating on them by the 4th set, definitely cheating on the 5th (not going down deep enough). Good metcon, getting light-headed at the end. Almost gave up after the 4th set, but I stuck with it and finished thru the 5th!

Round 1: 15 cleans @ 95 lbs, 30 pushups
Round 2: 15 cleans @ 95 lbs, 30 pushups
Round 3: 15 cleans @ 75 lbs, 30 pushups
Round 4: 10 cleans @ 55 lbs, 10 pushups

Total time: 19:30

Scaled to:
115 lbs hang squat clean 30 reps
push ups 15 reps

time: 19:00

24:19 Sub 105 lbs

19:11

mainly just had trouble with the hangs

17:03

RX'D

As Rxd: 28:05.
Hook grip throughout. No chalk hurt time. A total bludgeoning.

49/m/190

As Rx'd. 17:51. Yea that was fun!

21:15

Legs are noodles again.

Round 1
15 20" box jumps (with half squat upon landing atop the box)
15 Front Squats @ 135#
10 Push-ups - pain in left arm was too much

Round 2
15 20" box jumps (with half squat upon landing atop the box)
15 Front Squats @ 135#
8 Push-ups - pain in left arm was too much

Round 3
15 20" box jumps (with half squat upon landing atop the box)
15 Front Squats @ 135#
3 Push-ups - pain in left arm was too much

Round 4
15 20" box jumps (with half squat upon landing atop the box)
15 Front Squats @ 135#
3 Push-ups - pain in left arm was too much

Round 5
15 20" box jumps (with half squat upon landing atop the box)
15 Front Squats @ 135#

M/44/185#/5'9"
Scaled to 115# 26:00

10:12 ... I felt like I had a great pace -- then l I had to stop to gag in the middle of set four on the HSQ. I kept the clock running, then got right back on track.

57/200/70"

As rx'd

20:30

5 rounds for time of
135lb squat clean
30 push ups
RX'D 21:00
M/22/170

My time was 17:45 for 3 rounds as I had to go eat sushi:-)

My PR is 00:17:55 for 3 rounds as I had plans to go eat sushi :-)
Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

Post time to comments.

m49 / 6'2" / 190
37 mins
could not do 135 lb hang clean squats - had to scale down to 120
also - took me three sets each time to get my 15 reps - that's why it took me so long. My hats off to you guys that can bang out 15 135lb hang clean squats. I made up for it a little by doing sets of 50 pushups, until the last set when I only got 35.

Scaled hang squat cleans
5 reps at 135lbs
10 rep 70lbs... yes with 30 pushups for 5 rds.
14:45
upper body just very worked!!
46/5'9"/195/m
come a long way with HSC..barely did them 3 months ag0 @ 123...go!

m/21/168

19:42 rxd

eh...haven't been working oly lifts at it showed

SUB 95# hsc

20:00

31/m/196

23:34 as rx'd.

not feeling it.

22:48

Really tough wod. Had to re-grip after almost every clean which slowed things down considerably. Need a longer pinkie finger so it can stay on the bar the whole time.

16:44

bwt-235

Tried 95# but didn't feel safe, decided to use lower weights and focus on form. (still new to lifting)

15 65# hsc, 30 pu
15 65# hsc, 3x10 pu
8+7 55# hsc, 6x5 pu
8+7 55# hsc, 3x5 pu
8+7 55# hsc, 3x5 pu

pushups are really weak, and slowed me down bigtime. first 3 rounds in 13:30, next 2 rounds in 10:00

total time 23:30

WOD
I sub'd full squat cleans for hang squat cleans so I could do the full weight.

29:43
I haven't sweat so much in a long time.

33:50 as Rx'd. Awesome workout.

Did this at Camp Taji.

Also, MEBB: Power snatch 3-3-3-1-1-1: 95-105-115-125-135-145(f). PR by 40 lbs! The last time I did a max power snatch was a year ago.

did not do

scaled. Did first 2 sets with 135 then last 3 with 115. 24.50

#146 Jor

I've been playing with my diet and have lowered my cholesterol numbers as a result of increasing protein and fats and reducing carbs. Alas, further tinkering has raised my cholesterol a bit so I've been more careful with the fats. My cholesterol is at the high end of normal but my ratios of LDL / HDL are good. I have had my body fat tested a few years ago at 9% but I'd guess I'm somewhere around 6% or less now. I still need to take the advice and start measuring my foods.

The reason I tell you all that is because I believe at this time that my cholesterol levels are not related to my physical activity but to my diet because my physical activity is fairly constant. I have only had my creatine levels measured once and they were normal at the time.

Your cholesterol levels may be effected by both activity and diet because of the changes you've made in those areas lately.

Your creatine levels, calcium and potassium should not be effected by your diet as your body should keep them fairly regulated. But your readings may be as a result of your increase in intensity, an explantion follows;

An increase in creatine levels can indicate a kidney problem or with a history of intense physical activity (like you report) can indicate other issues and is used as part of the diagnosis for exertional rhabdomyolysis.

How high were your creatine numbers? Did you have any delayed-onset muscle soreness (DOMS) lately?
DOMS and rhabdo are related by degree.

Rhabdo results from shed muscle fibre debris - the leakage of cell contents (myoglobin, potassium and phosphates) that get into the bloodstream and into the kidneys. The myoglobin destroys the kidney cells. If you have rhabdo your creatine kinase levels will be high.
If your kidneys are damaged your body cannot regulate the electroytes. The cardiac system needs properly balanced electrolytes to keep your heart beating regularly.

Basically, the muscle damage done, your cell contents leak myoglobin and potassium etc into the bloodstream and suck in the calcium, sodium, and water from the blood supply into the cells.
Your bloodstream will be dehydrated but your muscle cells have too much water.

In theory if you have rhabdo your Creatine Kinase (CK) and potassium readings will be high and your calcium levels low. CK readings usually rise in the hours after the injury, peak in 1 to 3 days and decline after 3 to 5 days.

I hope this answers your question. Please keep us posted.

23/m/170lbs/70"

as Rxd

22:02

m/34/190

Still working on the squat part of the clean, but towards the end of the workout I was able to get a little lower...naturally as fatigue set in, I had to get under the weight. First real hang cleans. Felt good, forearms and grip were on fire!! Otherwise I could have done complete sets.

25:40 unofficially
135x15 30 pushups
135x8+7 30 pushups
135x8+7 30 pushups
135x8+7 30 pushups
135x9+6 30 pushups

20/195/6'/m

what a workout - 135 was way too much

1st set: 135
2nd through fifth - 115

23:14

21:37 Rx

Almost died today!!!!

As RXd....almost. Only got 3 rnds of squat cleans, then 2 of pwr cleans.

Did true push ups though.

18:56.

Working on my met-con, I am feeling strong all around, so I opted for an interesting, and favorite sub:

5 x

250m row
5 HSPU
20 Pushups

13:39

Gassed.

Go Navy!

Holy Crap, that sucked! I wanted to quit so bad, but knew I would be pissed if I did.

21:30 as Rx'd.

M/30/5'11"/205

M/35/190/6'2"

31:25- what a struggle that was

That sucked so bad...halfway through I was so jealous of the dudes at the dumbbell rack doing curls (globo gym)...They were looking at me as if I were a little child who didnt know how to workout.

I think that may have been my hardest full as Rx'd WOD that I have done yet. All Cleans were from a full hang and down in to a deep squat at 135 lbs. the whole workout. SUCKED SO AMAZINGLY BAD. First time I have even come close to yacking during a WOD.

AS Rx'd 21:52

17:56

subbed 115 for 135 like a puss but I can't get good form yet with 135 and I figured I'd work up to it...my form got better as I went along though

as rx'd

26:41

heluva workout!

wu: 50 4 count flutter kicks, run 1 mile treadmill, 50 4 count flutter kicks

Subbed 10 squats at 185 lbs. per round for the cleans. Didn't really feel like doing cleans and haven't done squats in a long time.

22:58

as rx'd

23:55

27m/220/6'4

27:26
115# cleans

21:16 lower back got really soar

MGySgt. USMC M/48/6'2"/205

Humbled and I'm not ashamed to say so. This WOD kicked my A**. As Rx'd for three rounds @ 25:04 and ran out of gas. I know I could have finished if I didn't mind giving another 25 minutes or more but somehow I did not see the benefit since my tank ran dry.

Coach, Thank you.

OooRahh CrossFit

Hey guys... what a WOD!!! Wow...

Since im new, I had to scale the weight down to 95lbs and it took me around 30mins unofficialy, clock was broken at gym... But this is freakn awesome.. I fatigued in the first set haha and by the third I had to psyche myself into finishing... ;)

Keep 'em coming,

THanks alot Cross Fit!!!

28M/5'6"/150

115lbs cleans
30x pushups
10:49

this is my second time with this WOD. The first time I did same 115lbs cleans my time was 19:32. I did not expect to do so good this time. Next time I will do the WOD as rx'd and hope for the best.

33M/6'0"/185

18:51 Rx, killer... dreaded it all day and now feel like I am high on meth or something!

15x 95# HSC
30x PU

5 rds:

16:02

Had to scale this (considerably) due to AC surgery only completed 6 weeks ago, and my shoulder kills!

2 x 16kg k/bells for H Sq Clean x 10 reps

Kneeling Press Ups x 20 reps

About 15 mins (just happy to have got it done)

Ouch!

Time: 14:23
used 105# and only did 3 rounds
rnds: 3:20, 5:01, 5:52

As rx'd.
16:47
Too congested to really push myself (would start to cough)

Dortch did it 19:00

23:15

last time 1/31/06
24:01

The Squat Clean/Ring Dip WOD beat me mentally. 135# squat cleans didn't seem possible after that WOD...however, the crazy that CF has made of me went straight for the RX weight.

Felt extra strong with full/deep squat cleans @ 135#...

21:09 RX.

And now....my lower back hates me again.

Aloha,

Jordan

36m/6'2"/205

90#

14:52

As Rxed

20:08

Heavy! puuh...

Failed on first round with 60kg. Had to lower to 45kg. 5 rounds.

23:04

m/27/200

Subbed Power Hang Cleans for Hang Squat Cleans

11:31

Five rounds for time of:
65 pound Hang squat clean, 15 reps
20 Push-ups

16:48

M/25/5'10/183

13:47 Rx'd

M/27/200

11:17

5 rounds
135x12 hang cleans (did not do squat cleans)
30 pushups

M/25/5'9"/185

"CFSB" Front Sqt 5x3, Back Sqt 12-20 WU 135x10,155x5
185x3
205x3
215x3
225x3
230x2F

5 min rest then...

3 rnds 115# HSC, 30 PU
Time: 15:43

Legs a little fried from the past few days.

DO WORK!!!

115 lbs instead of 135
Hang Power Cleans- legs were fatigued from past week.
30 PU'
5 rds=

18:43

# 242 deppeindallas-

Yeah I too still do cardio in the am- usually HIIT 6-8x 2 min sprints/1 min jog after a 7-10 min midrun warm up and get 3.0 -3.5 miles depending on speed, elevation, motivation (never a problem). Started that when I was lifting alone in Iraq and losing alot of BF in a hurry and as my body adapted I increased the speeds and number of intervals, back then I also did a high rep DB routine for lifting as again I was alone alot of the time when I could get to the gym. I kept the cardio when I first got back 30 some days ago and started finding CF.
These days I do some distance outdoors (nice not to run with a pistol lol) 3-4 miles a day, although the other day I rediscovered swimming as morning cardio so that is making a difference for me.
Since I am traveling alot and guesting at different gyms and CF boxes I never know what is the WOD until I walk in so the HITT is taking a backseat as there have been some days when I regretted my morning cardio in the afternoon depending on the WOD! Most mornings the WOD the day before determines my speed and distance and it helps to make myself strap on shoes and hit the trail/treadmill every morning, a leftover from my other life when I had to get up at 0dark30 and make myself and others train.

As for questions about pushups: I maxed my PU* by starting on a weekly program like this:

Choose something you do multiple times a day ( I used going to the latrine, or you can use commercials during your TV time)

start at the number of reps you can do PERFECTLY (5-10-20-25x whatever the number) every time I go I knock out that many before I go.

Every week I took off on Sunday

The following Monday added 5 reps and YES they were a pain and YES there was some slop but I focused on trying to get it PERFECT, by Tuesday form was there and the strain of adding BUT I made sure I did EVERY REP (even if I had to rest)

By Sat the new # seems good

Granted that there are places (like those of you that work in an office) that this plan doesn't work as people around you may get weirded out. So, alternate use the hour of TV you watch a night and get down and knock out during commercials, or the bathroom at home between showering and washing your hands and using the lav it adds up I promise!.

Anyway you do it you end up doing 100-200x or more a day after a few weeks.

And YES before anyone says "gee what about WOD and rest?" I used this BEFORE I got into CF although I did still have morning PT and work all day long so... (since I'm home I DO still knock out 40-45x before using the bathroom in my hotel or whomever's house I'm crashed at)

Like always the key for me was not the number but form so when the PT test came around for work knocking out 87 PU in 2 min seemed relatively easy. My new goal is 100x in 2 min so we'll see if I can get there in the next few weeks.

Just what worked for me...

Mac

M/50/5'8"/180

Scaled to 115#

17:26

Dave T.

did 3.5 rds
first WOD back from hurt neck, tried to take it easy

haven't posted in quite a bit. just a lazy poster. but not lazy for CrossFit!! AAAAARRRRR!!!

15x HSC @ 95#
30x PU
= 18:14

after the first round, i thought, "Holy CRAP!! FOUR MORE OF THESE!!"
i still don't believe i finished and finished sub 20!

5 rounds of...
15x100 lbs hang-squat-cleans
30 pushups
22:28

m/26/6'1"/206

Only 4 rounds due to time constraints.
Cleans scaled to 100 lbs.

23:32

Cleans are my enemy.

10 rounds

Smith pushups x 15 reps at 4th peg = 150 total
Squat cleans x 8 reps(3 reps on last set) = 75 total squats to an 18" bench

18:25

3 rounds 70lbs squat clean. rx'd reps. 7 minutes.

This one was good, but I could not do it. I did the first round 135lb, and I felt a lot of pain in my right arm, I think I starched my tendon, it hurts a lot. I tried to lower the weight to 115lb, and I was still feeling a pain in my right arm. I am not happy; I was looking to finish it all.
Now what I have to do with my arm? Should I wait and not to do any cross fit until my arm to heel? I don't like to say that, but it is really hurt me. Please advice.( bunah2@hotmail.com)

#439 Ahmed, where are you feeling the pain in your arm? If it is a constant pain, one that prevents proper motion, go see your doctor and lay off of it a while, you may have torn a ligament or tendon. However, if it is just sore, be sure to do a lot of stretching, even if you are not exercising, but especially before and after workout sessions. Good luck.

Scaled to 95lbs. Last rd knee push ups.

33:49

M/32/6'3"/205

As Rx'd: 18:14

34yom / 208lbs

Puppy/Pack Hybrid:
Five rounds for time of:
70 pound Hang squat clean, 15 reps
20 Push-ups

16:14

Was really happy to have maintained form. Had to break up everything (which is weird because I can usually do 50+ pushups in one set). Must have been due to cardiovascular fatigue. I finally understand how the bar is supposed to come upwards and backwards as your body drops beneath. I'm also becoming more comfortable with the grip, and can now allow the weight to move on its own with maintaining a death grip on the bar. Progress!

Five rounds for time of:
135 pound Hang squat clean, 15 reps (subbed 85#)
30 Push-ups

Time: 27:30. Have never felt so whipped, even with whimpy weight.

#440 Forrest, The pain is in my right ligament or tendon at my elbow. It happened when I was trying to go back hanging clean position. I think I extended my arm hard. I feel the pain, but I can move and bend my arm, I will stay away a little until I feel better. Thank you.

Rx'd 38 minutes.

Obviously didn't rush through this one - concentrating on proper form for the cleans. Got smoked nonetheless. Cleans were broken into 3 sets of 5. Push ups were unbroken for the first round, and then broken into 2 sets of 15 for the rest. Feeling it in the wrists, forearms and back of the shoulders. Nice WOD - not fun to do, but satisfying to complete.

Four rounds for time of:
65 pound Hang power clean, 15 reps
20 Push-ups

19:14

m/46/175
Rx'd 22:00

M/23/190/5'10

I did four rounds at 125 pounds.

22:27 was my time.

19:00
5 X
65 lb hsc
30 push-ups

17:03, PR almost 3 min

m/48/179

Elizabeth's Ugly Sister

Five rounds for time of:
Hang Squat Clean, 135 lbs, 15 reps, 1:13/2:36/2:49/3:33/3:46
Push Ups, 30 reps, 0:40/1:00/0:44/0:54/0:41
Total 17:58

All squat cleans down to D-Ball (Broken 15-0/10-5/5-5-5/5-5-5/5-5-2-2-1). Avoided using arms on cleans. Chest to floor on push ups (Broken 30-0/30-0/20-10/20-10/10-10-10). Traps and quads are going to be sore tomorrow.

24:15

52 yoa new guy.

did this yesterday, scaled. Three sets of 95# HPC and 30 pushups. 14' 59"

M/53/5'11"/205
CFWU
5 rounds:
95# hang squat clean (15reps)
30 pushups
21:05

Plus:
18,15,12,9,6,3 GHBackExtension with .5mi/setting 9 recumbi bike intervals---26 min (I think--stupefied by the end of this workout so the clock thing is questionable but conservative)

Subbed to 115# and switched to knee push ups midway through the third round (my forearms coudln't take it anymore)

26:10

this workout kicked my a$$

m/32/6'6/244

Scaled to 120# - 21 minutes. Male, 37, 155, 5'6"

Rx'd 18:35

17:23

That was hard, even on the first round I did it in sets of 5...then slowly down to single reps.

21/m/157/5'8

27:24

M/25/154#/5'7"

Scaled to 115# otherwise as Rx'd

Time: 24:56

HSC/Psh-up
1 - 10, 5/unbroken
2 - 5 x 3/unbroken
3 - 5 x 3/15, 15
4 - 5 x 3/15, 15
5 - 5 x 3/unbroken

Brutal. Just brutal.

You guys are in some seriously good shape to be posting sub-20 times.

As Rx'd rounds 1-3 - after that I had to drop to 115# for the HSC. First HSCs - these are brutal. I didn't stop the time to switch plates - total time ended up being 37:46. Push-ups were no problem - sets of 30 all the way through - but at the end of the 3rd set, I could no longer pick up a 135# bar with my forearms burning the way they were.

Humbled yet again. Thanks!

24:40 As Rx'd

cleans w/105 as rx'd 15:03

mod'd

15hpc.30pu.15hpc.30pu.15bs.20pu.15bs.30pu.11bs---pukie haha

got my ass kicked, ate poorly the last couple days which has great affect on my workouts, lesson learned. look forward to a good weekend 2XWOD tomorrow. then sunday rest

mod'd

15hpc.30pu.15hpc.30pu.15bs.20pu.15bs.30pu.11bs---pukie haha

got my ass kicked, ate poorly the last couple days which has great affect on my workouts, lesson learned. look forward to a good weekend 2XWOD tomorrow. then sunday rest

22:00 as rx'd.
brutal.

19 minutes as rx'd. 3 hours post wiedner WOD. Not fun.

3 Rounds.
Did 135 first round, 115 second two.
12:53

11:11

m/6'0/23/175

Did it 15:55, thought i was going to drop the last one. Go big or Go home.

5 rounds:

135lb hang squat clean (10,5)(4,4,4,3)(4,4,4,3)(4,5,4,2)(5,4,4,2)
30 pushups (only first round unbroken)

19:08 10/16/2009

As RX'd. 20:40

As rx'd:

16:45

m/38/76/205

115#

22:35

m/31/254

12:18

As rx'd but got sloppy on the last set of HSC's, didn't get down all the way.

As RX'd, 22:37

24:45
Satisfied to complete that one as Rx'd

13:25

65lb cleans (still working on form)
knee pushups (getting closer to doing standards)

very happy with my time and effort, next time heavier cleans.

Note to future self: This WOD kicked your ass. Even though you were coming off a too-long break this time, leave considerable time to finish it next time.

14:31

Great video. I have the distinct pleasure of getting to work with Jeff . These cues not only work on kids but great with adults too!

Phoenix - Keep your drive!! I love seeing other regular women posting on the WOD site. IT REALLY MOTIVATES ME! I always recognize you when I search through the page for "f/" :)

Keep putting up your WODs! Give me times to beat and weights to admire. Just remember that as a woman doing crossfit regularly, you are way harder core and stronger and fitter than most women. But you've got to keep it up and keep working harder to keep that distinction!

Every time I see a workout and think "Man, that looks like fun", it turns out to be exactly the opposite. Gah.

75lb cleans
20 PU

20:56

m/36/5-8/155

16:10

as rx'd
30:45
broken up and out of breath

CFWUx2 (no dips)
Burgener warmup
26:56
Broke up cleans into "sets" of 5

14:14 as rx'd - ouch!

135# HSC's to dynamax ball:
1:23,2:34,10:18 (forgot to hit lap for rnd 3-5)

then did CFFB SWOD:
Bench x5: 135-185-205-225
Ring Chin Up 3x12(1:00 rest)
Ring Dip 3x12 (1:00)

tomorrow will be Oly Lift Class at 10:00 then Mountain Man Gone Bad WOD at 11:00. Whew.

FRAT:
S'more - Congrats on your 1-year! I've been chasing your times (my 1-year is in Dec) Man, you're a beast.

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

note to self: wellness program starts today, weighed in at 171. Goal is to not gain weight through Jan 5th.

#230 steph:
115#/ standard push ups

14:15

Wow, that's an awesome time. geeze.

13.20 as rx'd fought pukie on last two rounds on won

I was determined to do this as rx.

As rx:
Five rounds for time of:
135 pound HSC to medicine ball, 15 reps
30 Push-ups

36:21

I almost dropped my first HSC. It was then that I knew I was in for a ride. HSC mostly 3 reps each time. Pushups started out strong but I ended up breaking them up quite a bit as I fatigued.

My entire shirt was drenched by the end. Not one inch of dry clothing to be found. Thanks to the crew at TJ's Crossfit for giving me encouragement and support.

29'35" as Rx'd

this one kicked my ass. trainers at cfcc set a 25min time limit, finished 4 full rounds + 7 hsc

25/m/200

23:30 HSC@65#

m/40/205/5'11"

16:30 with 115# hpc's (should have gone rx)

bwt: 170

scaled 95#
9:21

m/30/6'/170

19:24, scaled to 95lbs

felt better today. tough wod. rx next time.

Scaled to 95#
21:30
I should have gone Rx, but I was worried I would STILL be at the gym doing this WOD because my legs were smoked. I'll know next time...

BrandX Pack Scaling
5 rounds for time of:
15 Hang Squat Clean @ 95#
20 Pushups

12:18

Killer. Absolutely killer.

As Rxd

29 min

27/f/5'2/131#

breakfast: run 4 miles = 29 minutes

VCF warm-up: run 800m, then 10 mins. indo board balance training

WOD: modification of a half "Chelsea"
every minute on the minute for 15 minutes:

hspu, dl, k2e

chose rep scheme:
3 x hspu
6 x deadlift 175#
9 x k2e

made it thru 8 minutes and couldn't hold onto the bar anymore for k2e, so switched to v-ups. final assessment = dls plus k2es is a recipe for failure. muscle/motor recruitment of the back too similar. v-ups were a great choice. 6 reps and then ab failure/ensuing struggle to get the final 3 reps.

post: brekkie w/awesome company

post post: @ CFNoHo Happy Hour

5 rounds of
15 x hang squat clean 95#
30 x push-ups (chest to deck)

time = 14:48

o man.... did sooo many push-ups this past week. interested to go at this one again when i haven't completely destroyed all the pushing muscles.

Outstanding Jeff Martin. You guys are doing a wonderful thing for our children. What a way to build a community. Keep up the good work.

Scaled to 115
19:30
PM, garage

did hang power cleans instead on account of lower back. All else was as rx'd

10:30

Jad- As rx'd-12:48
Davey-95lbs sub-14:10
Frank-95lbs sub-12:32

(Had tired legs going into this from extra thruster and back squat work the day before)

As rx'ed 16:24

Great workout, I loved it.

Had to reduce weight to 40 kgs. I'm
not strong enough to do 60 yet.. . Time 12:55. Without Cato there I would hardly have been able to complete this wod.. He's awesome..

WOD as rx'd,
23.30
had just done Elizabeth the day before,so plenty of squat cln's,seemed a bit easier from the hang,now that technique is better,good pain.

sub 4 rounds and 30kg = 17min2sec

29:36 as Rx'd

Grip and hands were a major limiting factor. Sustained a tear during round 2 that was tough the rest of the way but it was great doing all the cleans.

as rxed 19:58

usually sub power cleans for squat this time did hang squat cleans to a box.

50 kg hang squat cleans (110 lbs)

19:45

M/49/151/1-1-06
5 RFT
Hang Power Cleans 95# 15 Reps
Push-ups (from knees to protect shoulders) 20 reps.

16:20

16:17

scaled to:

Five rounds for time of:
45 pound Hang squat clean, 15 reps
15 Push-ups

14:38

M/39/197

As Rx'd: 17:35

7

Make that 17:25

7

CFWU x 3; worked ring dips in.

Scaled to #95; rest as Rx'd

27:54;

going to Borders to get a calendar rather than a watch for timekeeping......

Only did 3 rounds. 21:37

30/m/71"/182#/Camp Taji, Iraq

I had to do an Army Physical Fitness Test today that consisted of AMRAP push-ups in 2 minutes, AMRAP situps in 2 minutes and a 2 mile run for time. I did 82, 95, 13:17, and then tried the WOD.

3 rounds as Rx'd in 29:38 and quit after failing hang squat cleans 5 times in a row. Next time, I'll stick with the CFWU.

M/48/5'11"/185

25:29 SCALED TO #105

20'50" with 105 lbs. for cleans and 15 pullups and 15 pushups per round.

That hurt. That's the last time I lift extra weights before I do a WOD. Had to scale the weight from 135# to 115#, which I hated. Didn't want to end up hurting myself though. Weak sauce...

23:15

5x3 PC 195#
WOD, Rx'd
19:31

115# instead of 135#

19:30

5 RFT: Hang Squat Cleans and Push Ups.

F/45y/62"/134# JULIA
15 HSC 45#
20 PU
24:09
Almost cried!

M/40y/68"/160# GEORGE
15 HSC 115#
30 PU
38:40
I only did 4 rounds because I was barely able to do the HSCs by the end.

scaled to 115# - glad i wasn't alone
hearty warmup so i'm glad i scaled

22:02
M35/170/5'9"

As rx'd. 19:59.

Cleans felt great, but the squat portion really started to wear me down in later rounds. Quads were shaky afterward. Pushups still a weak point for me - first set unbroken, but fell apart in round 2. Mostly singles at the end...had to really push to get done under 20.

95# hang cleans

12:07

42/m/153
65# hsc
16:57

14:30
95# hang cleans
with 30 Pushups

30 yom, 185 lbs

22:18 as rx'd

19:58 that was a doozy

C-
16:00

5 RDS
95# HSC
30 Push Ups
14:40

*115# next time*

34/M/196

19:58 as rx'd

Subbed 95 lb for 135 lb, 25 pushups for 30. Awesome workout coach!

subbed 20 pushups. Did 135lb. squat cleans. 22:35. This felt way tougher than it should have. Cleans were brutal.

M/20/196/6'1"

As Rxd 25:07

20:15

10mi bike
1mi run/jog

10:15
95lb
Got to the beginning of the 3rd round, tweaked something in my shoulder, stopped bc didn't want to make it worse.

M/27/215/6'2"
Rx'd 17:49
Brutal

Jeff @ work
15:12

Only had time for 4 rounds this morning but otherwise as rx'd

22:02

as Rx'd
17:35
Tough, fun WOD!

Mark: OPT WOD

Theresa: 85# HSC & mod. pushups due to shoulder pain (disappointing but necessary)
an abysmal 27:23 (a very emotional wod - almost cried and quit; much work to continue w/ HSC!!)

scaled Hang Squat Clean to 10 reps:
22mins

only did 3 rounds

12:30

33:44, I feared it would be worse.Happy to have done it as prescribed.

as rx'd

21:30

on my couch and can't move afterwards!

5 rounds
115# hang squat clean 14 reps
30 pushups

29:25

3 rounds:
18:06

5 rounds

95# hang squat clean, 15 reps
30 pushups

18:30

This was a real forearm smoker. By the second set I cut weight, and by the last I had 10's on. Core strength felt good but, I just could not get a grip and my arms were screaming. Wondering if my form was poor.

18min.

HARD WOD!

Full ROM on everything.
First round did hpc's as 10-5. May have been a bit much. Push-ups were 10-10-10.

Every other round was 5-5-5 for hpc's and 10-8-6-6 for push-ups.

Grip got challenging after rd. 2, wrists and shoulder (right were the two biggest pain areas, though).

Rd 1- 2:44.96
Rd 2- 4:39.00
Rd 3- 5:18.06
Rd 4- 6:25.80
Rd 5- 5:59.83

Total Time:
25:07.76

23.m.136.65"

as rx'd
29:54(PR)

Did 20KG dumbbells in Barcelona

5 Rounds

20.45

14 min...read the workout wrong and did hang power cleans and not hang squat cleans....Still felt great through.

M/40/6'3"/258#

As rx'd

23:07

I was going to scale to 3 rds, but said F-it and finished.
Brutal, but felt great.

48 / 176

as rx'd

27:17

m/40/169/5'9"

As rx'd:

23:55

Scaled down to 115# Cleans. 23:02

chickened out after 4 rounds since I had people waiting.

time: about 20min

M/31/5'10"/190
26:09
The grip was the determining factor

17:34. 3 rds. 135lb hsc rd 1. 115lb rd 2,3

2 rnds @ 135# x15 & 30 Pushups
1 rnd @ 135# x10 & 30 Pushups
1 rnd @ 95# x5 & 30 pushups

19:07

As rx'd

23:16

POWERS-(25/M/185/5'10")-ARMY

19:21

10/19

TWO WEEK LAYOFF : FLU

Sub'd Hang Power Cleans

22:25

16:00

First round was as prescribed and next four rounds scaled down to 95 lb. squat cleans. Time of 22:04

As rx'd. 20:10.

rx'd

19:21

Kudos Brian that was tough

Thanks Kristina!!!

Subbed 3 rounds for 5, and 65# for 135#.

18 minutes.

15# dumbbells,clean x 15, bp x 30

11111

WOD - 39:43 (pretty much a lean body mass clean)

m/28/174

95lb

20:00

approx 29'00" as rx'd
did 20 kg dumbell HSC * 10
clap push ups * 10
for 10 rds instead
awesome

Scaled to 65# and 20 push ups for 5 rounds.
Didn't look at the WOD for a couple days before I did this today, and managed to get the clean completely backwards and did power cleans instead of HS. Either way, I was toasted.

5 Rounds in 21:33

Scaled to 65# and 20 pushups for 5 rounds. Didn't look at the WOD for a couple days before I did this today, and managed to get the cleans completely backwards and did power cleans instead of HS. Either way I was toast.

5 Rounds in 21:33

1935
as rxd

full sq clean
1935

subb'd 115 LBS due to time
full sq clean
19:28

Rx'd

28:58

2041 with 115 pounds on rounds 4 and 5

as Rx'd 16:57

m/31/6/205

22:00 as rx'd. Really had to work to sit back and not roll up on my toes during squat.

m/36/180 lbs/ 5' 8"

Time: 25 min 38 sec.

Scaled to 3 rounds. 1st two rounds was able to do squat cleans as broken sets. Last round, was not able to continue squat cleans and did power cleans from 8th rep onward. Oly lifts are one (of many!) weakness and it was good to try doing this with 135 lbs. Next time I'll scale down weight and try to improve form.

18:50.2

M/34/206/5'9"

I had a really hard time with this one.

135 first round
115 last 4

40 minutes.

as rxd 20:48

m/26/174/5'9"

3 rounds
15 115lb hsc
30 pushups

22mins

M/53/142/5'8"

5rds: 115lbs HSC
30 push ups
19:56

as rx'd 25:30

M/35/5'7"/155
sub 95#
24min

18:55

m/31/5'7"/245

as rx'd
15:34

Great WOD!

24:19 as rx'd

m/23/5'9"/162

16:52 as Rx'd

Very Fun!

m/23/5'9"/162

16:52 as Rx'd

Very fun!

16 mins - 115lb clean

Rx'd
19:00

m/26/226/6'3''

as rx'd
23.03
very fun and challenging wod looking forward to more like it in the future...

m/ 27/ 205/ 74"

I was quite proud of my performance today :)

As rx'd, except used 62 kg (136+ lbs.)

16:33

Brutal ass beating!

Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

16:12

Power Output: 118.3 watts; 0.16 horsepower; 87.25 ft-lbs/sec

5 rounds:

10 H.S. Cleans, 55# D.B.'s
30 push ups

14:25

The Porch:
Five rounds for time of:
115 pound Hang squat clean, 15 reps
30 Push-ups

Did not do - first time I ever started & just stopped.
Have not slept well or eaten well.

Subbed 95 lb hang squat cleans
Time:22:34

CrossFit warmup followed by the WOD.

I subbed 110 lbs for 135. Pretty tough anyway.

18:41

As rx'd (95#) in 26:01

F/45

As rx'd (95#) in 33:53

F/31

As rx'd in 14:15

M/28/6'0"/185

12:45 most hsc but a couple hpc as i started getting tired

F/26/5'7/135
23:15 as Rx'd

47 Burpees
WU
as rx'd 30:12
M/48/193#/72"

50k bar.

HSC split into sets of 5 reps after the first rounds.

21:50mins

good workout

m/40/67"/181#

3 rounds for time of 15:40

115# hang power clean x 15
30 pushups

scaled hang squat cleans to 50kg:

22.19

Yesterday
As rx'd 19 flat

as rx'd

TIME - 25:19(PR)

M/20/5'10/140

5 rounds for time of:
95 pound Hang squat clean, 15 reps
20 Push-ups

22:24

185/M/70"/23

14:20 as RX'd

13:20 as RxD

24:35

Hanging Cleans down to 65#
Push-ups as Rx

Ernest 39/M/61"/165

34 year old male, 199 lbs

Scaled the hang squat cleans to 115lbs.
Tried to keep a steady pace but not blistering.
27:02.

Coming off a shoulder injury. Scaled to 95#. 12.57

m/35/5'9/173

CFWU - 3. Reg. Superman. Burgener. 47 Burpees.

23:51
Sq cleans not bad. Got into a 4,4,4,3 rhythm on reps. Good breath in at beginning of each rep helped. Tried to focus on dragging slowly up from knees to mid thigh before jump. Not as good at this when I got tired. Receiving bar high w/good rack position - wrists flexed & elbows up really helped.

15:20@115. Should have got lower last two sets.

43 yom 200 lbs.

1 mile run wu

95 lbs. Sq clean
30 pushups
x5

29:58

65 lbs squat clean
30 push ups
X3

15 mins.

16:11 as rx'd

34 yof 133 lbs

35lb bar hang squat cleans
Push ups regular until after 2 set- then did them girlie style.
24:03

only had time for 3 rounds as rx'd but did cleans from the floor with 135. 9:49 felt good after 3 and feel very confident i would have finished between 15-16 mins.

Tough...5 rounds, did hang squat cleans w/ 85 lbs

22:22

m/29/5'9"/159

4 rds in ~35:00

20091027 0330hrs
WOD091015: 5 rds for time of 15 Hang squat clean (60kg) and 30 Push-ups
As rx'd in 28:57 = 4:24 + 5:41 + 6:41 + 6:46 + 5:25

@superfitness

22:10

as rx'd 43" 30'

full hang squat clean !!!!

29/m/185

push ups done on bars (3 sets), regular off floor for 2 sets

19:18

cfwux2 - pushups

as rx'd w/105# hsc

Sub 57.5# DB, total 115# for 135#

21:45

Used 100lbs for cleans.

17:31

As RX'd

25:11

that was a rough one!

12:16 as Rx

4 rds
115# hang squat cleans
29:10

Should have pushed through but feeling pretty beat. Think the form on the HSC's improved a lot though.

Rx'd 22.02

7:49

used 45# bar, mostly power cleans

31/M/190

not as rx'd

I started with 115 on the HC's then dropped to 95 after the first round - still took me 20:10

14:45

Meyer- 19:55 PR squat cleans
Stocker 29:00 65 lbs
Godfrey- 13:39 65 lbs

M/31/5'9"/152

Scaled to 115 lbs. (Glad I had the sense to scale this one!)

23:22

135 pound Hang squat clean, 11,4 reps
30 Push-ups
135 pound Hang squat clean, 9,6 reps
30 Push-ups
135#x6,115#x9 Hang squat clean
30 Push-ups
115#x9,6 Hang squat clean
30 Push-ups
115#x9,6 Hang squat clean
30 Push-ups

25:23

Try 120# for all sets next time

31/m/165/65"
24:17 as RX'd

First set of HSC:10-5, then 6-5-4, all the rest 3-3-3-3-3

24:21

19:56 scaled to 115#

M/39/182/5'10"

15 min 3 round