wow, bringing back some old school workouts

Awesome, wod outside twice!

I'd be very interested to see what is there if you pan right in the picture. Me thinks it's a cliff.

Agree with #2, supposed to hit 70 degrees here today! Bring on the lunges!

im being lazy,50m =?ft.this looks excellent either way,probably doing it vested

hey, at least its not the 400m lunge...

50 meters is 164 feet

Guess I need to go ahead and invest in an abmat.

Some of the demos show walking lunges with a 45-lb. barbell overhead... others with no weight at all. Which is appropriate for this WOD? Thanks.

AWESOME......love the old skool WODS..hate the lunge but im ready for it...

Peter.
A lunge is unweighted (thank goodness)
Coach will specify if we are to use weights.
So these are unweighted

Oh nice thanks for the early post! I have a midterm tomorrow and dont have time to go to the gym!

m/21/158/69''

as rx'd around the dorm hall!
7:08

I am new, second day, so bear with the new guy. Do we do four rounds of fifty situps also? And also, there were no comments about time between the rounds, or sets. Thanks,

Good workout to ease us into the rest day. After arguing with Dr. Tabata and meeting his enforcer Pukie I'm ready for this.

And excellent picture of slickrock! I had to walk 2/3 of that thing when I rode it two years ago...yikes that trail's hard.

To #13

No time between rounds. Stack them on top of each other.

#13

you do your walking lunges then a serie of sit-ups. Repeat 4 times. rest time? No way, do it as fast as you can! Enjoy!

with guarded optimism i say this: i really think i need this WOD (no upper body for 48 hours)

going to try 45# overhead, and maybe 4 sets 20 GHDSU..

Jill:thank you,164 feet it is.It will be good dirty vested fun

Guess I'm headed to the track tomorrow. I don't know how else I'll know 50 meters

What would be a good time for this WOD?

Slickrock is an awesome trail! Can't wait to do it again.

I read through yesterdays comments-

****FIT MOM*** Sending you hugs and prayers for a speedy recovery! Take care girl!!!!!

Erin

situps again? pain

Is there much of a difference to doing "standing lunges" versus actually walking them out?

I know with the Walking Lunge/Pullup Wod I usually sub 1 standing lunge for every 3 feet. So this would be about 55 standing lunges?

Thoughts?

don't have an accurate measure so...
4 rounds of
50 lunges
50 situps
Josiah: 13:30
Julie: 15:10
I didn't rest at all, but my butt is so sore from the situps. I hate them cuz my tailbone pokes through and gives me an owie. Julie rested a few times.

You should go to Moab if you get the chance. Its such a unique place, especially in the dead of winter. I'd stare at the la sal's and want to climb and ski them. I hear they are sketchy.

Newbie's, I am by NO MEANS an expert, but I've been doing CFit for a while. I've seen A LOT of questions that are easily attainable by either reading the WOD itself or better yet, reading Crossfit Journal 1. Google it, it's free and it's one of the most important things to read when starting Crossfit. Everyone that I have introduced to Crossfit or is curious, I have them read it. It's 9 pages of genius.

While there is nothing wrong with asking questions, doing a little research will send you well on your way to becoming an awesome athlete. One of the most common questions I see is rest time between exercises. If coach puts, "Four rounds for time" then he means, four rounds completed in as fast a manner as possible. When you are new, you won't be able to do exercises unbroken most of the time. As you improve, you may be able to do exercises unbroken. Your goal, is moving large loads over long distances quickly. (Force * Dist = Work/ Time = Avg power) You're measuring your body's output. Coach has several videos on this in The Journal. The Journal by the way is money well spent. ALL of your answers are in there.

Sorry for my diatribe, but I've noticed a ton of newcomers to the site who have the standard Globo Gym mind set. Do a set, then rest, then do a set, rinse, lather, repeat. Remember, read the WOD, the answer should be there. If not, check the FAQ's or Demo's, then resort to the forum, where your answer will come.

So, in closing, welcome! Crossfit is different than anything you'll see out there. It's different than the things you were taught before, but it's supported by science and is truly life changing. Read all that you can on Crossfit, study it, and learn from others. You'll improve every day.

Michael K @21: a good time is anything less than your last time. If this is your first time on this WOD, go through all 4 rounds as hard as you are able and set a baseline to try and beat next time. That's the way this stuff works: your primary competitor is yourself and the clock is how you measure progress.

#13

just to clarify, here's how to do the workout, and make sure you do a warmup before starting the wod, i recommend the standard crossfit workout which you can find on the faq

1. start the stopwatch
2. do 50m worth of lunges unweighted
3. do 50 situps (you don't rest unless absolutely needed, remember, you're doing this for the best possible time)
4. do 50 m worth of lunges
5. do 50 situps
6. see 4
7. see 5
8. see 4
9. see 5
10. stop stopwatch
11. stretch

Is anyone else having trouble watching videos off the exercise/demo page? I can't view them from my or my wife's computer.

Yae we get to do lunges after tabata squats. Can't wait.

#31

thats exactly what Im thinking... hips and quads will be sore for this one!

Still a puppy!
Swam this morning.

Lunges and Situps.
85s+25s rest,
+80s+20s rest,
+96s.
306s =
05:10:00

Completed the Level 1 cert in University of Nevada this past weekend. Absolutely awesome. Amazing and informative instructors and a ton of fun. Thank you Todd for answering all my question and organizing a great group of instructors. I will have my own affiliate within the next 4 to 5 months and want to be a part of the cert staff someday. Thank you all

Just finished as Rx 13:56. Definatly deserve a day off tomarrow. Legs are so sore.

#30 A.P. Yes on both my computers. I emailed and them but adding Quicktime did not help. Something else is wrong I think. Email customer service and maybe it will draw attn. to the matter.

I've been behind the scene doing crossfit for 10 months now and loving it. Will be celebrating my 57th birthday next month. My motivation comes from this comment board. Just wanted to say Hello :)

Excellent video of the CrossFit Kids Certification! If you still have not attended a Kids Cert, get going! It is a great learning experience, taught by a great group of people. And, it's really fun!

Not sure what happened but I was trashed after yesterdays Tabata workout. A sweaty pile of trash...all I could do was lay on the ground and sweat for 20-30 minutes. Felt fine up until the squats and then it was a struggle.

This is my second week into Crossfit, and it feels so much more accomplishing than doing skull crunchers at the gym. My legs were so sore after today's WOD that I couldnt press the clutch down in my Jeep. I seriously had to walk home, then ride my bike to go get it later. Anyway, I love the discussion board. Keep it up guys. You get what you put into this, I always tell myself that during the WOD.

Really dumb question but what does "for time" refer to?

I tore my calf... I don't think this one's going to happen... Suggestions for an alternative?

J-

for time means exactly what it says. Press start on a stopwatch, do the four rounds and then press stop on the stopwatch..keep a log and record your time. This provides tangible evidence that you are becoming a better athlete.

I second #27

I am by no means an expert either, in fact I just started this in June. It's great to see all the comments, but it's frustrating to see the same questions over and over again.

Here's what I did when I started if I was unsure of something:

1. Skim comments to see if it's already been addressed.

2. Refer to the FAQ if I'm wondering about the workout, refer to the Exercises & Demo section if I'm wondering about an exercise.

9 out of 10 times this strategy answered my question, and that's without even using google. I haven't gotten to the 1 out of 10 times exception yet, but when I do I'm sure it'll be thought provoking and worth asking.

If you're too lazy to do a little legwork on your computer, you're probably too lazy to get anything out of these workouts.

All that said, I'm amazed by and grateful for the community here. There are so many dedicated people who regularly post, and their support (and patience) is stupendous. Do not let my whining deter you from continuing to participate! I'd just recommend supplementing your WODs with as much independent research as possible. Knowledge = power, and Crossfit is all about power, right?

I don't want to sound like a curmudgeon and give off the impression I don't think anyone should ask questions or discuss things. So I wanted to point out what I think is an AWESOME question, and one of the reasons why I always read the comment board:

"Is there much of a difference to doing "standing lunges" versus actually walking them out?

I know with the Walking Lunge/Pullup Wod I usually sub 1 standing lunge for every 3 feet. So this would be about 55 standing lunges?

Thoughts?"

Great Q, tooljunky. I like to do my lunges in one places, jumping between stances. I can do them much quick this way, I don't need a lot of space, and overall it just seems more powerful then walking or stepping forward/back all the time. I'm interested to see what other responses!

Goodnight everyone, good luck on the WOD, and enjoy your rest day.

First time doing this workout
Pull Ups:50
Push ups:81
SU:72
Squats:145
Total:348

Meant to put that on Tuesdays w/o

Excellent Crossfit Kids video. Great job by Crossfit Overload. You must get to a Kids Cert it will be one of the best things you will ever do. The information is invaluable.

3rd WOD. I'm really excited, I'm still hurting from the other 2. working out used to be boring, but this site has made working out motivating, fun, and best of all, unpredictable! i love it! I am now a crossfit addict!

As Rx'd 13:42

As Rx'd 18:25

Think i need a rest day today! GHD situps yesterday had me.. Also, are situps GHD or mat?

For anyone interested, the average person's stride is 2.5 ft. If you want to pace the 50m lunge mark how far it took you to take 66 steps.

46 and TOOLJUNKIE

first of all, simply put, there is a difference. There are subtle intracate differences. This does not mean that you cannot or should not substitute. Small example: front squat vs back squat. Same basic motion yet small differences. The same is true with the lunges. Muscle confusion is a good thing (google it if you don't know what it is) so me personally, I think it's a good thing to switch it up. I would do it as rx'd. Weighted, stationary lunges when coach says and walking lunges when it appears on thw wod.

More on the subtle differences: walking lunges stimulat the stabalizer muscles in the hips. Stationary is more of a one leg at a time exercise while the walking variety requires more muscle coordination to complete. Finishing the rep moving forward as opposed to backward as in the stationary obviously triggers a different specific muscle group though they both work the main groups of the glutes, quads, and hammies. Best advice: don't always substitute. Walking lunges have benefits you can't get from the stationary variety and the opposite is also true. Do them as rx'd.

Keep up the great work.

m/41/5'6"/145

situps unanchored

11:59

15:08

21:26

as rx'd

11:27

first time doing this exact workout

as rx'd

13:30

found a good stride in my third round and may have started to speed up (did not time my splits).

as rx'd

14:30

Woot woot! Yeah Slick Rock! Just rode that this past May. Also climbed one of the La Sal mountains in the background!

As rx'd: (feet unanchored, abmat)

7:47

All sets unbroken. Abs are dead.

This morning:
Crossfit – 50m lunges, 50 situps – 4 rounds
- 12 minutes
– we went 160 feet each of the lunge sets

Then at wrestling practice:
3x10 squats, superset with weighted dumbbell jumps 3x15
3x15 barbell curls and tricep extensions
3xfail dips and pull ups
3x5 power cleans

14:11
legs died on lunge walks

15:55

28/6'8"/222

12:23

Walking lunge 50 steps
Sit-ups 50 rep

10:06

First CF in awhile. Its good to be back

12:20 as rx'd

But coach............................................................................................... WHAT ABOUT ABS

As rx 50m walk lunge 50 sit ups (feet unanchored) 4 sets 10.27

m/27/172

m/37/187/72"
12:45 as rx'd

4 Rds
50 Lunges
50 Sit-ups (Decline)

22:25

13:46 Always harder then they look.

Hey that's my buddy Chris Fenlon MacDonald ! Go Chris!

m/40/5'11"/205

15:12 (5 rounds in 19 mins)

3 lengths of the studio for WL's

#36 You're out of line. This is not the place for that garbage.

4 rounds

50 steps walking lunge
50 situps, feet anchored

14:23

14:20

I started out with strict, Army sit-ups. I crapped out on good sit-ups on the third set and released my hands from behind my head. Surprisingly good workout; I'm sure I'll be feeling my legs tomorrow!

15.59

Walking lunges 50m then ran back and did anchored situps at start line....15:31. What a killer!!!

M/34/165
As rx'd
11:03

15:00 as rx'd, not great, but tough.

10:16 min.. went up and down the length of a basketball court for my 50M (25M each way.... quads are def gonna hurt later..

26/m/5'11"/207

14:42 rx'd w/anchored ab-mat su's

Is there a listing of what is a world class time, great time, good time, average time, for some of the workouts out there? I know you are supposed to compare to your own last one, but nice to know where you fit. Hard to compare on here if you don't know who's been doing it for 1 month or 2 years. Thanks,
Craig

M/40/175/6'

As Rx'd 9:54

The Mac M/37/215

17:23 RX'd

Dang that sucked those lunges were killing me...20 yrs in the army have taken a tollon my knees and I usually dont feel the pain but lunges really bring it out hard..but I stick it through...SUBRAT!!!!!! I will get better!!!!

bw 165

8:27

12:20

hands out in front of me for sit-ups

LEGS ARE ON FIRE STILL!!!

WU - Taught/did Boot Camp at my gym 45min

As rx'd:
8:50

19:51

Did it immediately after Crossfit Football Workout

m/47/6'3/215

Not much left in the tank after Tabata yesterday, did 2 rounds in 9.30 and was experiencing muscle failure so decided that would just have to be enough.

Next time will complete as Rx'd.

F/23/177/5'8"

as RX'ed (with 2- 10 lb dumbells on my shoulders because i have no weighted vest) and with an ab mat

12:59

abs are killing me. hopefully tomorrow will give them a little rest!

M/35/6'/240

14:45 with bar overhead

As Rx'ed. Lunges ended up being about 75M length.

Total time

19:52

Well the walking lunges killed my legs but I finished in 16:45

Note to Newbies:

Just to add to some of the good advice already offered in this thread, I was a newbie, actually probably still am, exactly 2 months ago. I took the time/effort to study this amazing site, all the FAQs, exercise video examples, Journal articles, BrandX WOD forum and these WOD threads. I found all the answers to my questions from these sources and have yet had to ask a question on this site. I don't mean to imply that there are no legitimate questions as I've learned from some of the questions posted here. My point is to do a little independant research using the resources made available on this sight and I'd guess 90% of your questions will be answered without having to ask on the WOD thread.

#27
I'm on my 3rd week of this new lifestyle. You are absolutely correct. Everything u want to know about WODs is on the site. Because I'm so new and still have the "globo gym" mentality, I watch all the videos and read some of the posts before attempting these routines. It's a great way to improve technique and to make sure you're doing the exercise correctly. I find I'm working more on my form than trying to set and earth shattering benchmarks this early. Great advice.

With that said, I totally underestimated the power of the lunge!!

16:30 a rx'd
legs are on fire!
M/34/190

F/35/142

4 rounds in 11:37
no ab mat, not anchored

Sounds like a good WOD. Don't have a gym membership yet but will make due with the great outdoors.

5 rounds of:

50 walking lunges (instead of 50meters)
50 sit ups

19:20

50 walking lunges
50 sit-ups on mat

10:34

Time was 00:14:03.7. First time using my new crossfit app on the iPhone. Also did 'Betty' in 12.xx min after.

Sweet, this one is gunna be painful! Go hard or go home.

m/24/175
12:32

4x
50 walking lunges
50 unanchored situps on mat

First time...

As rx'd- 14:17

14:02

feet unplanted

Could somebody tell me approximately how many lunges 50m would be? Thanks!

20:55
m/206/5'9"/34

25/m/6'1"/170

15:11 as RX'd.

new guy here. Been at it a little less than a month. Big ups to my brotherman JPK for getting me on crossfit and my sister in law Pam Bam.

Did it indoors only because it was about 22 deg f here this morning and I wasn't quite ready for that.

4x
50 lunges
50 sits
I suspect my lunge stride is a little over a meter? Also changed from classic s/u to arms crossed about 2/3 of the way thru. Feelin it in the arms/chest from the last few days, so psyched for a change up!

m/215/72" team clydesdale

ROM's

WOD
:12::36

I was stoked to see a WOD I could w/the injuries I'm batteling. Probably go for a Fin later.

Get some, Go again!

40 mins on #111

11:00 as Rx'd

@playground altstetten

5 rounds of

50 walking lunges (steps, not meters)
50 sit ups (anchored)

time: 13'06

10:42 rx'd unanchored situps.

M/42/5'11"/180

as rx'd-->unanchored sit-ups

13:55

Sweet more sit ups!

34/m/175

as rx'd 13:14

41/m/200

as rx'd 14:11

13:36

M/33/6'0"/168

as rx'd 9:00

10:39

m/160/23/5'10"

First:
CrossFit Football WOD.

Then:
Main Site WOD as rx'd- *11:10*

Then:
150 DU

CFWUx2 + burpees
I did FIVE ROUNDS! haha
20:52

16:57:07

As rx'd 13:48
Around indoor track, situps at each corner.

as rx'd
15:05

Extra work
2 rounds

3 hspu
6 kb swing w/70lb dumbell
9 dips

F/33/125

Abs still sore from Tabata!

As rx'd 17:09

67 lunges for 50 meters

4 rounds for time of:
50m walking lunges(subbed 55 lunges)
50 situps
Time: 15.10

Lunges were all unbroken. Situps were slow and broken. Just cant seem to do em in high numbers especially 2 days in a row.

m/32/6"2/185

as rx'd 09:40

46/m/71 kg
2xCFWU
WOD as rx'd
time 17:01

4 rds
50 lunges
50 sit-ups

17:17

Question: Abs are still in the process of getting up to CF standards. Will 4 rounds of 50 ab mats run the risk of rhabdo? I'm still a bit sore from yesterday, when I did a total of 48 over 8 rounds. Thanks.

Jeff

All as Rx'ed, with anchored sit-ups:

M/16/5'11"/168
9:50

F/51/5'6"/130
10:59

M/50/5'11"/172
12:24

F/16/5'8"/138
12:48

Looking forward to this one, just started Crossfit this weekend, workout #3. I "thought" I was in good shape from my plyo/circuit training, spinning, races, etc. But this is definitely a whole new level.

Is there a standard for the sit-ups? I was recently told "HQ standard is the frog stance. Your shoulders must touch the floor. Butt stays on the floor. Your arms cannot come above your knees (so effectively no swings to assist the motion. small jabs kinda work). The top is when the base of your neck is even with the base of your spine (so sitting all the way tall)". However, I've also seen and been told anchoring your feet and swinging your arms is fine. Any clarification on this would be greatly appreciated!

M/32/195

4 rnds

1 rnd lunges = length of bball court and back with 15lb padded bar held overhead.

50 GHD SUs
completed 4rnds
total time 24.11

This seemed so simple..... and then it began! My legs felt like they were full of concrete and my abs well I think ive lost use of them for a few days...

as rx'd: 17:30 but it was done right and accurate I have no idea how you post sub 10 min times on this after yesterdays nonsense..

16:43. 3 lenghts station 1 bay.

M/24/145lbs.

4 rounds for time of:
lunges 50m
50 situps

time: 7:59

Time: 13:31

estimated 50m as 48 steps
rounds: 3:24, 3:19, 3:22, 3:27

15:11, went back and fourth on a basketball gym floor for the 50 meters

29/m/175

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

Time:19:27

11min03 as rx,d

full sit ups, unanchored - (no ab mat though)

did 164 ft. of walking lunges each round with knee to floor each rep

13:31 Rx'd

Iron Mikes x50 (not enough runway for lunges)
Situps x50

4 rounds
12:32

Back Squat 7 sets of 3
315, 315, 315, 315, 335, 325, 335

16:53

29/M/141

Measured my lunge before starting and it was just about 1 meter, so I did rounds of 50 lunges.

16:49

this looks great

14:23

Is the WOD designed to be the only workout you need for the day? I run sometimes if the workout feels too light. Any opinions or suggestions?

i have a quick question. whats the difference by crossFit and CrossFit by Overload? im leaving in december for the marines and i want to be in the best shape of my life. i have been crossfitting for about a month now and i love it. any oppinion on which one i should do would be greatly appreciated.

Coach and Lauren get recognition for the "Fight Gone Bad" fundraiser for prostate cancer research: http://bit.ly/164bNx

9:37

rx'd

M/21/6'4/220

16:35 as rx'd. Sit-ups were killer, pretty good on the lunges though.

18:00. Legs as big as tree trunks in the end.

Some real monsters out there to complete this in 7min with unanchored sit-ups!

13:45 as rx'd. Sit ups were killing me... and of course my legs burn.

as rx'd
15:29

great times everyone!

day 1 of shoulder surgery recovery...going well, diladid is my friend!

m/47/177
DL 275x3 295x3 315x3 325x3 325x3
50% tabata
pu=50
pu=56
su=54
sq=72

13:10

as rx'd

Time: 12.43 - rxd

As rx'd

18:20

good workout, legs cooked from lunges.

16:52 as rx'd.

m/29/5'8"/155

18:12 (Anchored Abmat)

As rx'd

16:00

ooooooouch.

Did 50 steps since I didn't measure 50m; feet achored.

17:29

48/M/6'/183
Rx'd 18:20
very deliberate with lunges making sure knee not over toes. Unable to finish ANY of the SU sets without a break.

50 WL, knee to ground
50 ab-mat/butterfly style sit ups
= 12:19

21 hip/back ex
Run 400m
18 h/b ex
Run 400
15 h/b ex
Run 400
12 supermans
Run 400
9 supermans
Run 400
6 supermans
Run 400
3 supmans
= 15:22

Fit Mom- (my post got eaten last night)- sending smiles and prayers your way for a speedy recovery!!!

Erin

14:11, in back yard.

As Rx'd
1:28/1:03
2:04/1:09 (Legs are gone)
2:21/1:03 (Trying not to tip-over)
3:00/0:51
Total: 13:02 (55/70)

subbed 50 walking lunges for the 50 meters
50 Unanchored sit ups

Time: 10:43

Then ran a little over a mile

M/32/160 6'1

20:12

i've really gotta figure out why s'u's hurt my back so much.

f/29/5'5"/135
as rx'd
15:59

As RX'd
9 min flat

as rx'd - 16:25
I hate situps

41/m/176cm/73kg

As rx'd

14:47

Walking lunges easy, sit-ups on floor, unanchored, with knees out took me forever.

39m/6/190

10:09

no one gonna answer my question?

First WOD ever, was tough. Time 17:43 so I have lots of room for improvement. Used trucks rear tire for a foot anchor, did situps in the driveway, marked 50m in the alley. Cant wait to do it again tomorrow.

18:47
GHD sit ups

CFWU x 3 subbed pushups for dips

Main:

I counted out 50 paces (Marine Corps land nav pace count) so my distance for "50m" ended up being 75m

19:02

Did crunches for situps because thighs were burning too much to maintain reasonable intensity butterfly situps.

11:59

3 sets:
"no partner" assisted pullups green band
deadman quad raises
leg throws

didn't measure either:

64 lunges per rd. (length of my bldg.)
crunches

15:52

Did lunges slow....supposed to be my off day.

Could of been a little faster on my sit-ups. Next time this comes around, hoping at least to be in the 13's or possibly 12's.

16:01

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

warm up
2 set 10 reps Camille pushups
10 reps HSPU's(7+3)
Back ext 20 reps 40 lbs
squats 30 reps
Ring dips 20 reps (strict)
10 dead hang pullups 10 kip.

time on the WOD 12:24
Sit ups on abmat

m/30/6'/230

7:28

Rugby players love their lunges! Situps ended as crunches so would have been longer if strict.

Whats next please?

subbed lunge on the spot
subbed crunches

13:35

10:14

13:48

2X CFWU (no OHS or GHD)

Wod as Rxed: 15:32

HB scaled to 25 situps per round

M/31/5'10"/190#
14:30

13:45 (164 feet,two trips back and forth hall at office gym)

13:58 as rx'd, anchored abmat sit-ups

15:55
No way to measure distance
subed 50 walking lunges for 50 meters
Situps anchored
24/m/5'11"/205#

CFWU (3 rds, minus sit ups)

As RX'd, Unanchored sit ups

11 minutes exactly

13mins

Subbed 1 set of situps for bent-leg knee raises.

15:55
no way to measure distance
sub'd 50 walking lunges for 50meters worth
anchored situps
24/m/5'11"/205#

13:13 (as Rx'd) Anchored Abmat Situps

as rx'd
11:45
man did i have jello legs by the 3rd round!! Let's see some numbers from the ladies out there!!

13:39

22:22

Not rx'd - had to substitute knees to elbows for situps because my tailbone is raw from situps yesterday. Happens every friggin time.

Four rounds of:
50 steps of walking lunges (knee to ground for a counted rep)
50 unanchored no ab-mat situps
12:57

All situps unbroken. 3rd timed wod since back fracture. Starting to feel like myself again!! Wohoo!!

f/137/5'4"/24

32/m/6'8"/245lbs

11:28

Full, anchored sit-ups, slight caution with lunges due to recent groin strain.

First ever session, introduced by poster 190, and converted! Roll on tomorrow!

#203 Cookie

Two of them on #136

As Rx'd 15:31

Go Navy!

As rxd
Ab Mat situps
11.50

100 x Thrusters @ 95lb

7:35

I did it with fellow Marines at Camp Pendleton. Time 12 minutes even. Great workout if you are interested in starting CrossFit.

48 / 176

as rx'd with anchored situps

11:54

M/35/5'11"/180

12:35

I love lunges and sit-ups!

m/42/165/6'

12:55

17:58
4 rounds of
50 FEET walking lunges
50 sit-ups

3rd week of CFit.

9:30

After yesterday's beating, the situps were painful!

As rx'ed:
Joe - 11:10
Andy - 11:27
Rich - 11:48

#98 I agree, I was in the same boat 3 months ago and every question I had, I found in the FAQ. People you are crossfitting, stop being lazy and do a little research on the website yourselves.

#190 You sure you did walking lunges and not running? j/k hell of a time

23/m/195/5'10
As rx'd 13:14

M/22/6'2/160

9:40

How long does it take for a workout to repeat again?

M 37 6' 165#
16:47
i did 50 lunges since i had know way of measuring 50 meters.

after looking at other peoples times, i'm starting to think i may have done more than needed.

Either way, Great workout.

Four rounds:

50M walking lunge

70M run

50 situps

12:54

At first I thought this won't be bad, and then I realized that 50 meters is almost 165 feet, or 42 lunges for me!! EEK!

wod as rx'd

11.13

m/22/5'8/155
9:23

I feel the pain and I like it.

wod as rx'd (un-anchored)

11.13

Craig #86-
You can check out logsitall.com or beyondthewhiteboard.com to measure yourself against the crowd. There's usually an easily discernable bell curve of times/scores for WODs, so if you're consistently falling on the high end you should think about competing in next year's Games qualifiers.

Shea #154-
CF by Overload is an affiliate, just like the other 1000 or so CF gyms. Affiliates can follow the CF.com WODs or do their own thing. Either way, doing any form of CF will be good prep for boot camp--I'm at MCRD SD now and would love to see more recruits showing up in CF shape, as opposed to the X-Box warrior shape that too many of them are in.

m.23.175

Rx'd

11:36

Felt much better today.

Bodyweight - 192
Height 6' 0"
Favorite YouTube Video - Drinking out of cups

As RX'd
50 Walking Lunges
50 Situps (unanchored)

4 Rounds in 10:25

Still wondering what the name of the song form the Prowler video is. Anyone know?

m/49/5'8"/180

16:19 as rx'd

the lunges were good, full strides with the trailing knee kissing the ground. sit ups done with an Abmat/feet unanchored

these times are making me feel pretty inadequate..lol 18:20 I didn't realize that the lunges could be done that fast...i was very deliberate with them...next time!

13:37

21:04

1st real CF work out in 2 months--recovering from shoulder (small tear RCuff right)

Fun 22:41 mins

2 mile run warm up

F/25/5'1"/120

17:17

My legs are killing me. I was focused on good form simce my right knee started to hurt a bit. Little people have to do a lot more lunges than big peeople.

34/F/5'10"/160

w/ anchored AbMat sit-ups
8:46

F/25/5'1"/120

17:17

My legs are killing me. I was focused on good form simce my right knee started to hurt a bit. Little people have to do a lot more lunges than big peeople.

Kevin 21/190/5'7"

11:11
---------
Chris 20/185/5'9"

19:08

M/15/127

today I did "Helen"

8:58.7

400 m
21 30# curl swings
12 green rope pull ups

3 rounds.

Pushed myself harder during the swings and run...couldve went harder on the pull ups.

CFWU X 3

as rx'd: 11:15

f/26/5'3"/140

Rx 9:11

Rx'd: 15:50 (un-anchored sit ups)

as rxd
10:38

m/38/245/73"

stepped up to a 19" bench 25 each leg with 20 lb dumbbell in each hand
50 crunches
x 4
23:05:99

2 mile run
15:33
then 3 rounds
50 walking lunge
50 sits
10:13

m/35/152

Wod as rx'd 11:12.... Sit ups were rough after the Tabatas yesterday....

M/6'1''/197

Swiss Ball Sit-ups

time 10:00 Flat

m/234/5'9"/25

4 rounds
50 meters walking lunges
50 sit-ups

11:41

pretty happy about this one, i measured 164 feet in a box and the sit-up anchor in the middle. Crossfit is the best
Semper Fi

19:19 as rx'd

15:32
50 lunges
50 anchored situps

17:01 as rx'd

on concrete, now i have to deal with ass/back rash from sit-ups along with cut up knees.

Rx'd

13:44

Cold day in Colorado.

Lunges done around outside of 1/9mi track (so 2 "long" rounds around 60 steps, and 2 "short" rounds around 40 steps), and 50 unanchored SUs at the corners.

9:40

Typo. Time was 9:36

As Rx'd
24/M/5'9"/175

11:29

Lovely workout down by the beach. 65 today on Long Island.

15min 24sec

Getting some guys in my unit showing up for the WODs now.

m/19/150lbs

As rx'd: 8:40

As rx'd

Time: 7:52
OUCH is all I have to say! Missed you Coach( aka FitMom) Happy to hear the dilaudid is keeping you in happy land and pain free! Heal quickly!

11:37
50m lunges 44 lunges 1:05/1:16/1:28/1:25
50 situps abmat (first 2 rds anchored last 2 rds soles of feet pressed together unanchored) 1:12/1:29/1:53/1:48

Lunges done in a 18x18 garage, changing directions slowed me down a little. But it is raining/sleeting/snowing and 32 outside.

What Happend to Coach Rippetoe!! We want him back!

8:14

Did 50 lunges ea rnd. s/u's anchored at couch.

21/m/157/5'8

14:18

30 yom, 185 lbs

13:19 as rx'd

m/38/76/205

15:45 as rx'd

m/26/6'1"/180

9:46 rx'd

CFWU felt like S...
second night of graves, sleep screwed
4 rounds speed bag & heavy bag
m/52/215

13:28 as rx'd

M/28/6'2/191

situps anchored on abmat, did lunges on basketball court down & back.

12:43

After I ran a 5k with the wife & dog

M/27/6'2"/150

14:41 as rx'd

26/m/5'11"/185
as rx'd
10:36
lunges suck

38M/5'10"/168#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; 10 reps on each of the following - 45# OHS, GHDSU, ring dips, strict pull-ups.

As Rx: 8:40.

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

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 7, 3

As rx’d: 21:43
Foam roll after

50 lunges, 50 sit ups, 4 rounds.

13:05

M/35/190/6'2"

14:35 (anchored, no ab mat)

12:36 as rx'd with a little interference from dog while trying to do the lunges...

m/19/6'"/170

8:33 as rx'd

m/20yo/180/6'0

8:21 As rx'd

As Rx

11:05

As rx'd; feet unanchored
10:14

Ad rx'd: 13:17

16:24

- Lunges: wearing 20# vest
- Abmat Situps: not anchored

Put on a bit of a spectacle for a bunch of my neighbors who decided to congregate in the back lane. Lost time transitioning to my sit-up area, in retrospect I should have just did them on a yoga mat sprawled right there in the lane....

13:49

As RXd

10:06

19:27
Not so hot after yesterdays effort.

50 standing lunges alternating left+right
50 situps
x 4 rounds

14:38

As Rx'd
10:03

65# OHS
Ladder to 15 and back down
24:56

Feeling great!!! Yeah CrossFit!!!

as rx'd 24:17

certainly some room for improvement there...

16:03

I added bicep curls. no comments, i'm in a hypertrophy phase.

M/34/185/6.0

10:49 rx'd Felt Great and seeing all around improvement!

Darn it! Did 30 situps instead of 50.
Otherwise as Rx'd.

12:12

Lunge: 50m
SU: x50 GHD-style on ball
12:34
Jelly legs, almost fell down stairs afterwards.

40 stepping lunges
50 unanchored Abmat situps
4 rounds

11:11

Using 4' stall mats as step guide, 40 lunges = 160'.

1/2 workout
6:01

Kelli full
14:32!

CFWU x 3

As Rx'd

12:01

Oops did 5 rnds in 12:38
was done fourth at 10:02...

m/26/6'1"/206

As Rx'd - 14:58

Goal was 15 minutes or under!

M/181/53
As rxd:11:34

2x175 lb C&J every min, on the min, for 10 min
WOD, Rx'd, un-anchored s-u
16:54

m/30/66/160

As Rx'd 12:46 (no anchor, abmat)

19:10

opps! I just realized that I did five rounds. I have no idea what my time was but it was better than my posted 11:34.

as Rxed (performed in open field)

situps unanchored

13:20

m/6'1"/180/24

paused once on lunges

as Rxed (performed in open field)

situps unanchored

15:17

m/6'3"/215/30

26/m/5'7/210#

Subbed 50 walking lunges
Situps anchored butterfly

rnd 1: 2:40
rnd 2: 5:40
rnd 3: 9:00
rnd 4: 12:34

Gonna take a rest day today, those Tabatas kicked my ass, especially with breaking diet. Birthday cheesecake is not good for Tabatas. Tried doing a bodyweight squat today, I don't think lunges are gonna happen.

decline bench situps

14:42

As rxd 13:21. Sit ups were unanchored

8:32 as rxd

Hey guys, doing this workout late tonight...so be in home. I'm 6'4, any idea how many standing lunges would be equal to 50m of walking them?????

m/195/6'/20

that's a leg burn like no other.

100 meter walking lunges on indoor track
50 sit ups- no anchor, no mat

12:45

As rx'd 14:39 - first post, first crossfit workout!

13:28 situps anchored

12:04

Woo! Killed it! Great WoD!

M/168/5'9"

Started with the CrossFit Warm-up, but subbed a 1-miute plank for the sit-ups, then the WoD as rx'd: 9.13

Was trying to figure out a way to measure distance, so I went down to the pool and lunged down the length of it and added couple of steps to account for meters then doubled it to ball-park 50m.

As rx'd after Angie at my box. Angie was in 19:21, main page WOD was in 15:28

f/28/129

As Rx'd 11:29

Last half week of one cycle of strength bias! Already have seen my back squat go from 285-305lbs and my deadlift from 465-485! I love it!

#309 Benny
I'm 6'1 and my first 2 rounds I had to do 41 lunges each leg and then as I got tired it was about 45 lunges each leg.

So a couple inches more I'd say about 40 lunges=50m.

m/28/190/5'11"

As Rx'd 17:52
situps were not anchored

4 rounds
50 meter walking lunge
50 sit-ups (feet anchored)
16:53

Either I'm some sort of badass or I wasn't going 50M...hahaha. 11:56 as RX?D

13:50

Did step back lunges, 50 each round
unanchored SU

This wod was kind of a dud.

M/22/187/5'11"

19:03

I think I did the lunges too slow to focus on driving through the heel, I should be doing them as fast as possible right (with good form of course). Sit ups were anchored and pathetic for me those took me forever. Looking forward to getting my times down!!

UVA RUGBY

16:02

f/28/5'6"/125

14:57.8

legs are going to be sore tomorrow...

Feet anchored situps.
Tried to focus on keeping my torso upright on the lunges. Can't touch my knee to the ground because I tend to do it too hard and hurt for days after. Form, form, form!
20:24

13:50

56/m/5'10"/180

18:59

Starting at around the twentieth SU of the second round, each situp (anchored) became a complete workout in itself. Lunges went surprisingly well, though painful. But about 30 minutes later as I walked to my train, legs seemed VERY rubbery. Almost fell down the stairs at Grand Central a few times, and had to hold the hand rail.

As Rx'd
24:18

Didn't have a 50m measured distance - subbed in Tabata treadmill from CFE site: 8x30:20 @12% incline.

Ran this at a 7:30 pace and had to drop to a 10% incline for the last two reps. Tough run!

26/m/68"/185#

So WOD #3...Good burn!

15:59

65 Lunges per 50 m, so maybe a little over or under.
Substituted knees to elbows on ab work.

Shea #154, I see that your question has already been answered but perhaps I can offer some supplemental advice. Crossfit affiliates all have their own programming for the most part and there is actually a good amount of variation between them. Surf around, check out all the well respected gyms and see which one works best for you. In addition, you've probably heard of Crossfit Football, Crossfit Strength Bias, etc. What I would recommend for a person going into the Marines would be a customized program known as "Crossfit Push Up Bias". Seriously, you're going to be doing a serious amount of push ups soon so you might as well prepare yourself. Take any WOD and either sub in push ups or add them in. You'll be glad you did.

D
@ home

50 lunges / 50 situps

1 2:20
2 5:35
3 8:40
4 11:30

burn baby burn!

as rx'd on a football field with biting ants
10:23

M/50/5'8"/180#

12:41
50 walking lunges
Situps anchored w/ Abmat

Dave T.

I'm sure my time suffered a little due to yesterday's WOD, which was three rounds for time of:
20 KB
40 PP (45#)
60 Squat
(and 20 KTE for warmdown)

DW (spousal unit) scaled today's WOD - 4x25 each in 12:33.

17.45

10:59 lunges knee to floor 164'
situps unanchored 50
legs are on fire.

11:11 as rx'd

Well I did a massive scale but a great workout
100' walking lunge
15 75lbs bb squat cleans
15 knees to elbows
15 24" box jump
15 25lbs push press
15 double unders(most time here)
15 75lbs thrusters
100' walking lunge
15 more 75lbs thrusters
13:25 it takes on a whole new meaning with full ROM.

As prescribed:

15:58

M/34/70/205

31/m/5'10"/210

First time doing this wod

15:57

M/20/5'8"/153#

As rx'd 13:25

First time doing this workout, was shooting for sub 20, so pretty pumped

M/24/6'0"/165 lbs

18:50
Last 2 sit up sets were crunches only.

25:57
Did 50 meter lunges with 45lb. plate above my head
Did GHD situps

16:51

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

48 longer than normal walking lunges used to cover 50 meters. Sit-ups were unanchored and took a lot longer to do than the walking lunges.

14:39

as rx'd: 11:00

m/32/5'9"/170

as rx'd

first time doing WOD 13:17

I did 1hour 45minutes of power lifting before hand, then the WOD in roughly 10 min (lost track of time), and then failed 5/8 through a mile. Estimated 1,500 calories burned in just over 2 hours and I want to eat everything in sight right now.

14:30 on an ab mat

m/38/195/6

as rx'd

20:19

31/m/196

11:47

sit-ups very hard after yesterday.

as rx'd-feet unanchored and hands behind head
14:30

as rx'd

9:15

12:58 I agree hard situps and lunges after Tabata yesterday.

Did Tabata this morning, this tonight, so situps really hurt.

Rx'd
Unanchored situps

9:56

Rx'd

16:28

Rx 12:30

feet unanchored, with Ab Mat.

I did this in my garage. I measured about 7 lunges per 20 feet. Therefore needed to do 57 lunges per 160ft (50m).

29/m/187

Dynamic effort DL, 15 x 1 @ 205, starting a rep every :30

Turkish get-up + windmill (L + R = 1), 1-1-1-1 @ 53-70-79-100

Four rounds for time of:

100' overhead walking lunge, 45 lbs.
15 feet-to-bar

12:09

39/m/190

as rx'd
10:08

anyone know how many kb cleans they did on the prowler workout?

13.55 as Rx'd

20/m/5'11/163

23/m/158

12:06

10:40 as Rx'd

12:30 as Rx'd

14.02 as rxed
50m = 2 lengths + wood floor

M/26/140/5'11"

9:29 as Rx'd

13:38

first and last round of sit-ups anchored on a decline bench

25/f/5'4/143

M/29/205/6'2"

15:58 as Rx'd

11:36 as rx'd!!

First time with my own group, that was sweet! Good to have more people to push each other :-D

14.20

As Rx'd

Lunges done on hotel treadmill. Situps done on GHD. What hotel has a GHD? My abs are cooked, I feel sick to my stomach....literally.

18:48

M/23/185/5'10

Bah misread, for some reason was thinking it said 50ft. So yeah, did the WOD measured out to 50ft, was thinking it was kind of short...

7:33 was my time for that, and definitely not as RX'd.

11:39

scale-up with knees-to-elbows replacing situps and lunges as RX'd.
23'30"

Did this on in the grass just now @ 1130pm.

As Rx'd (well, it was 8' short of 50m):

10:56

Feet unanchored, towel in place of an abmat.

subbed 50 lunges for 50m. situps anchored.

17:05

those guys with the sub-10 times are demons.

M/43/185/5'9"
As Rx'd - No time, around 20 minutes
50 Walking Lunges
Situps were:
50 anchored
50 un-anchored
50 un-anchored
50 GHD

ok damn it just hit me that i did not do the correct distance...damn! I only did 25 meters

anyways
25 m lunges with 40lbs
50 situps
four rounds

8:20

37/m/6'4"/215

16:10

used 25 lb plate overhead for the last 2 rounds of lunges, sit ups as rx'd

10:08

M/48/6'3"/195

13.31

as rx'd (cheated on situps towards end)

17:04

Pups. 3 rounds - WL (15 steps), Situps (15 reps).

As rx'd (with hand throwing on horizontal situps)
16:50
Quads are still on fire.

As Rx'd

Time: 7:18 minutes

as rx'd
9:03

11:13 as rx'd

30/M/5'10"/150

"subbed," as in "substituted," ABMAT SIT UPS, HANDS IN CHEST FOR Regular sit ups, TOTAL TIME WAS 15:30

Santi

Warm up with 3x
10 squats
10 pullups
15 pushups

WOD with 150 feet of lunges
feet anchored army-style situps
12:07

F/27/5'3''/123

typical warm up

11:10 as rx'd

Humberto

subed short sit-ups 80
16:43

Karla
rx'd 17:25

17:41
unassisted situps

27:30

19:55, unassisted sit-ups

my legs are quivering...

MGySgt. USMC M/48/6'2"/207.5

As Rx'd 20:30 and my daughter Ms. MAD subbed 25 in stead of 50 GHD sit-ups for a time of 18:00. Not bad for WOD#5.

I am wondering about most of the sit-ups I am reading about. It is my understanding all sit-ups are GHD unless otherwise stated. If you don't have a GHD use a 24" jump box, a picnic table, or a roman chair. What gives? Was I taught differently? I'm sure there would be a heck of a lot of times increasing if a GHD or comparable were used.

Hmmm We will stick with the GHD type of sit-ups.

OooRahh CrossFit

28/m/80kg

9:13

28/m/80kg

9:13

Butterfly situps

#397

Unless otherwise stated, when situps are prescribed , they are not GHD.

200 GHD situps is quite alot for any WOD - not even Hanson which is a hero WOD has 200 GHD situps.

bout 17 mins

CFSB

wu: 3 rounds not for time

20 30 lb. KB swings
5 30 lb. Turkish Get Ups each side
10 Ring Dips

Back Squat 3 X 5
225, 235 (f on 4th, finished 4th and 5th w/225), 225

3 Rounds for Time: 15:03

100' walking lunge w/ 45 lb. plate overhead
50 anchored situps w/ 25 lb. plate on chest

4 rounds:

50 step lunges (unbroken)
50 decline situps #2 (paused about 5 times)

did workout in cardio room with old situp machine and lunges in mat area. bounced knee off mat.

9:06 10/21/2009

Unbroken, 10:37.

MEBB: Deadlift: 3-3-3-1-1-1. 275-315-315-315-315-315(f). Kept it light and worked on form, after hurting my back the last two times I did deadlift 1RM.

WOD
10.46.
Legs fried !ended up doin 60m w/l each round,sit-ups,ab-mat,unanchored,butterfly.
before snatch practice, CFF WOD ,of 2 p/clns on the minute ,for 15 mins @ 85% 1rm,then got new p.b on p/clns ,after the wod ! b/s 3-3-3 @ 131kg,after snatch,halting d/l's and high pulls.

As Rx'd

Me 13:47 (and a bleeding knee!)
James 23:59

m/27/200

15:19

16:18:2

14:40

Good workout

24:37

18:53

13:13

55 lunges per rd (estimated)

16:41

Also subbed 50 lunges, long legs mean big steps.
Unanchored, on the ground covered in acorns
Second WOD in a row!

As rx'd
13:04

4 rds
150' lunges
50 situps

12:43

16:36

50 lunges per round

9 25

rxd

14:40

Didn't have 50m to walk, so I subbed 50 weighted lunges 4 rounds, otherwise as rx'd

15:54

Also added in a 2 mile run before.

f/24/119/5'3

Scaled to Puppies - 3:30

Harder scaling next time

M/63/199-Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
22:46

~13min, combination of anchored and unanchored su's

m/45/165

15:56

15:59

m/23/229/75'

10:30

M/20/6'1"/200

50 Lunges
50 Situps anchored
4 Rds
16:16
ouch

with ~20# body armor on the lunges
50 walking lunges
50 strict military situps; feet held

9:46

As Rx'ed
14.54

loved this one!

as rx'd
12:59
slow on the situps as per usual

M/32/6'3"/205

13:18

Abmat/unanchored.

M/39/5'9"/193

4 rounds:
Walking lunges up and down the Basketball court
50 Situps

21:54

Lunges were tough. What a burn!!!

as rx'd: 8:00 mins! thanks for the workout coach!

Struggled with sit-up late.

18:45

13:49 - guestimated the 50m, feet unsupported

15:18 - 1 lap around DFC trail immediately afterwards

4 Rounds:
- 50 Walking Lunges
- 50 Sit-Ups (Abmat - Unanchored)

17:28

Struggled more with the situps near the end than the lunges.

11:25 as rx'd

21:08 with GHD sit-ups.

M/59/6-2/208

24:31

10:06 (unanchored) then tabata'd 362 from 10-20-09

RX'd
13:15

I do my 40 yard lunges with 225lbs. Sucka's

M/49/151/1-1-06

Turned this into a "Michael"-like WOD. Every time I do just lots of SU I hurt my back.

4RFT

50M Lunge
25 Abmat SU
25 Hip Ext.

17:10 (wall clock)

as rx'd

10:23

Ouch! 17:33
I have been doing CF for about two months and love it
love feeling the burn of a good workout and being able to do
it all around my jobs.

34/m/210/6'5"

14:50

M/47/71in/195

As Rx'd with GHD situps. Surprisingly tough.

13:20

M/18/185
as rx'd 11:55

As RX'd 13:12.
Did GHD situps for Tabata something else yesterday.
Today's sit ups were not anchored.
Great workout; thanks for a good week coach*

As Rx'd: 13:34

50 lunges
25 GHD situpus
50 lunges
25 GHD situps
50 lunges
15 GHD situps
50 lunges
15 GHD situps

About 15:30
Forgot to stop watch right away. Wanted to work on GHD situps. Warmup with XFit warmup and 1 mile.

warm up with some 45# o lifts deep squat catches

11m15s brutal, did not hurt until I finished

walked up stairs did tabata on the bike 1.4 miles then some serious stretching

21:15.1 (BRUTAL!)

as RX'd 9:16

M/24/190/6'3"

Subbed 50m for 50 lunges. Otherwise as RX'ed

15:44. Male - 5'6" - 156 - 37

10:56/ 26@195pnds

To my knowledge the WOD prescribed sit-ups, not GHD sit-ups. Is that not correct? I am pending an order on a abmat, but military style sit-ups is my standard right now.

As rx'd, 11:08. Feet anchored situps.

Wow, getting into a sitting position was never so hard as the last few reps of these! Lunges were pretty good - mostly unbroken, couple of mini-breaks in later rounds. Hip flexors were dying at the end.

M/175cm/75kg
11:55

As rx'd 15:37

Happy Birthday to me!

20:17

15:55
thought I posted this but I guess not

This was great, but the skin by my tail bone got shredded! Yeeeehochie!

Would have been nice to be outside, but the rain here in Spain was a little too much.

up and down B-ball court
anchored feet

16:15

m/170

as rx: 11:57

@ home, as rx'd, UA abmat SU, 10:04

13:14, as RXed.

Sit-ups anchored, full-ROM USAF-style. Slowed down a lot on them for round 4, everything else was fairly quick.

sub 50 lunges per round = 15min40sec

M/25/154#/5'7"

As Rx'd

Time: 15:03 (Bench Mark)

9:52 as rxed

As rx'd: 7.16

ahh...SlickRock....not quite the Portal Trail, but still a great ride.

M/32/5'4"/141lbs
As RX'd SU with feet anchored
9:35

10:59

M/41/180

As rx'd:

13:43

More better faster

12:44

m/40/170/5'10"

Not sure on distance, possibley 60M
Unananchored ABMAT touch overhead to touch tows situps

19:29

A day late but done, worked twenty hours yesterday.

16:45

Not 100% on my lunges distance but I know it was close.
................................................

F/22/5'3/108

15:54

Swung arms for sit-ups, knee usually kissed ground on lunges. 12:15

17:47

27/m/2209/6'4

42/m/153
14:23

m/48/180

Needed to work on my rope climbs and handstand push ups, so I did the following:

AMRAP in 10 minutes of:
Wrestling Drop Steps, 120 feet
Rope Climbs, 15 foot rope, Legless
Handstand Push Ups, Kipping, 5 reps
7 Rounds

Handstand push ups felt weak and shaky. Rope climbs felt very strong, however. Drop steps are the wrestler's functional equivalent to the lunge. Worked my way across a 60 foot mat and back for a total of about 120 feet. This gave me a total of about 14 drop steps per round.

My son Luke (m/13/125) also joined in on the fun:

AMRAP in 10 minutes of:
Wrestling Drop Steps, 120 feet
Rope Climbs, 15 foot rope, Legless
Handstand Push Ups, Kipping, 5 reps
7 Rounds

Mama and Brittany did the following variation of the wod:

Mama (f/50/135)
Four rounds for time of:
Lunge Steps, 20 steps
Sit Ups, 30 reps
7:33

Brittany (f/13/65)
Four rounds for time of:
Lunge Steps, 20 steps
Sit Ups, 30 reps
7:21

Good going, guys! Keep up the hard work!

9:35

AS Rx'd:

26:29

I thought I was in shape before this one! As the rounds went on, my form and balance started to get much better. These workouts are great - I'm learning how to control my body better than ever before.

M/26/5'9"/190

four rounds for time:
lunge steps, 166 feet
sit ups, 50
14:00

as rx'd

2K Row - 7:14

as Rx'd
19/M/181/6'4"

9:50

bwt: 171

scaled up to 100m walking lunge per round,
23:42

ghd situps

25:04

M/5'9"/25/195

Did 50 ft walking lunge instead.

~ 17 min

18:11 and my legs are feeling it today. Had to run a little to loosen them up.

18:11 and legs are really feeling it today.

CFWU x3

WOD
sub'd 25 deep lunges per leg for 50m walking lunge.
anchored situps

14.01

26/m/174/5'9"

4 rounds
60 walking lunges
50 sit ups

17:25

15:37

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

CFWU x3
11:17 as Rx'd

I want to see someone do this in less than 10 minutes with proper technique. Not that I don't believe it, but I didn't rest at all and I want to see that a 7 minute time is legit before admitting I'm a big wuss.

Been doing Cross fit since 13 Sep and I am still smoked every WOD this is great 14:19

As Rx'd 10:07, think i could have done it faster though

19:25:40 as rx'd. Damn that sucked.

As rx'd

8:25

34/M/6'00/191

Been in hotels for last 10 days eating and not exercising. Long hours and time changes. Did this one today, 10/23/09, in Istanbul.

19:02

30/m/67kg

As rx'd 13 mins.

M/6'/52/185

As rx'd

17:18

After standard Crossfit warmup.

As Rx'd: 4 RFT of 50m Walking Lunges, 50 Sit Ups

F/45y/62"/134# JULIA
25:19

M/41y/68"/160# GEORGE
14:05

ryan - m/30/185/75"
11:23

gunnar - m/38/185/73"
7:44

12:04 as rx'd

4 rounds
25m lunges
25 situps

9:56

M/35/173

As rx'd
9:40

16:56

As rx'd

19:23

m/39/5'7"/155

34yom / 208lbs

Puppies, two rounds for time of:
Walking lunge 25 meters
Sit-ups, 25 reps

3:35

This seemed pretty easy...maybe I should have tried Pack. Also, I was at work and trying to get it done fast, so I may have skimped on my form a bit during the lunges. Also, I used a 12# bar on my shoulders for the lunges. Could have gone heavier.

F/26/5'7/135

9:00 as rxd

12:28 Rx

4 rounds
50 lunges (longer than rx'd)
50 abmat unanchored situps

13:02

Didn't feel like measuring out the distance so i compensated with the 50 lunges.

m/36/212/5'11/

Performed on Thursday, 10/22/09

As Rx'd
15:24

M/35/184/73

18:13 - subbed 50 walking lunges for 50m (had no idea how to measure the distance, I think one lunge should be roughly 1m). standard military situps; feet unanchored. did the workout after a 5.35K run around sunny Margit island.

10/22/09
11:55

28/m/5'8"/180

as rx'd

17:50

This is harder than it looks. Legs on fire! Even during situps!

As rx'd doing janda situps

10:52

crazyness....10:58 as rx'd
legs swoll

ouch.

unanchored
66 lunges per 50m

17:48

m/31/254

16:07

50 lunges
unanchored on first three rounds/anchored decline on last round.

49/m/190

Notice age. Equivalent to loss of thought process. By the time I hit robo gym 4 rounds became 5. 18:09 for the guy with no mind who did one more round the prescribed. Youth is wasted on the young!

4 rounds of
50 lunges
50 anchorred situps

12:16

Legs were fried from tabata squats.

M/32/144lbs/5'5"

Sit ups anchored.
9:34

2nd day doing Crossfit:

I did 50 meters forward lungs then 50 meters backwards with 15x2 weights in each arm. (x2)
Then I switched the order (x2)

M . 22 . 5'8" . 156lbs
15:03

4 months out of ACL/hamstring replacement surgery, 5 more months and I'm "fully recovered"

CFFB Strength: Stepup x 12: 135-155-175-185

4rnds 50m lunge/50 situps: 10:08
abmat unanchored

CFFB AMRAP 12min: 4 clap pullup, 6 clap pushup, 8 broadjump 6feet: 12 rnds

Took it easy on the AMRAP, doing Tommy V tomorrow....I hope.

later,
b
m/33/5'8-1/2"/168
my b'day was yesterday. rested. it was sweet.

As rx'd

22:00

10:19.

13:37, as rx'd
situps: butt on bench, feet under storage rack (~.5 GHD)
PM, garage

C-
10:14

M/23/158/5'7"

Rx'd 12:54

16'30" rx'd

rx'd, unanchored, abmat
10:49

23/155/5'8"
sub'd walking lunges for jumping lunges (no room for walking lunges).
15:55

10:50

33/m/6'4"/216#

~60m walking lunges
50 anchored situps
4X through

12:01

I am calling bulls*&t on anyone claiming sub 9 minutes. Either you are not being truthful or you are not using full ROM.

feet anchored
13:17

feet anchored

13:49

9:20

9:20

Not fun. 18:07 as rx'd.

five round 22:02

My abs were smoked from Tabatas but all in all not bad

9:15

10/24

18:44

M/29/6'4"/205

Rx'd

9:45

as rx'd 12:47

Mark - OPT WODs

Theresa - 12:45 as rx'd

As RX'd
16:16

STRICT sit-ups.

CFWUx1
15:45

50 lunges each round in the garage

M/28/185/5-10

As Rxd
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps....feet unheld.

10:15
AVG HR at 66%

11:35

as rx'd, situps AbMat anchored

time = 12:11

14:28

scaled to

Four rounds for time of:
Walking lunge 25 meters
Sit-ups, 25 reps

10:17

As RX'd. 9:37

Close to rx'd:

35 Stationary lunges, alternating leg (approx. 50m)
50 sit-ups, feet anchored

9:27

50 lunges, 50 situps 4 rounds

13:25

15:00
32 lunges per rd. I think that's only 100 ft not 50m

m/30/5'11"/180

As rx'd

9:41

M/53/143/5'8"

as rxd 9:52

13.13

As Rx'ed in my backyard with feet NOT anchored.

15:48

9:55

29/m/205#/6'1"

9:12

Does anyone else keep rubbing their butt crack raw when using the Abmat? That's the last place I was hoping to develop callouses. If anyone has a solution to this problem, I'd love to hear it. Feel free to hit up my e-mail.

M/30/162

Haven't seen this one in a long time. Wore the Vibrams. Felt all wobbly.

15:30.

-D.

10:57

Around 13 mins. Forgot stopwatch

did two rounds in 8 minutes. warmed up with onelegged leg press @100# then did 60# lunges instead of air. for those rounds. likely reason for my injury.

Severly pulled my hamstring (right) wasn't good, hardly walked outa there. Injuries never happen to me which was really weird.

I have had plenty of sore mornings but never actual injuries? Anyone relate? how often to injuries happen?

11:24 anchored loved this workout. butt is still sore from it

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

14:05

TIME - 9:55(PR)

16 minutes

m/41/6'0"/192

13:01

as rx'd 8:12

as rx'd

12:54

14:30

33/f

did WOD on 10/24:
14:33

btw: 154

10:47 as rx'd

f/27/5'2"/120

9:46 as rx'd

m/38/5'8"/235

Subbed standing lunges for walking lunges, 50 per set (wimping out and doing the workout indoors).

19:36

OMG. My legs are gonna die tomorrow.

I am recently coming back to Crossfit. My gym access is limited, but I am figuring things out as best I can for now. I remember now where my inspiration came from the last time I made progress here...these comment boards. You guys are truly inspiring. The bitching is good to read too...nice to know Im not the only one ready to puke!

12:09

m/31/6/205

CFWUx2

18:45 as rx'd

21 mins

@superfitness

11:59

13:17

13:15

m/28/174

As rx'd in small space...

18:00

6:27

Not accurate 50M, unanchored crossover situps. Avg HR 156, peak 170. On the ramp at Guerrero Negro airport, Baja California.

12:15 as rx'd

unanchored sit-ups

Some douche that works at the gym interrupted me in the middle of the wod to tell me I couldn't workout without shoes on. I'm not mad that he called me out on it, even though it's a stupid rule. I'm mad about the way he did it. First off he came up to me in the middle of a workout and told me I couldn't be barefoot, interrupting a workout is just rude. Second, he addressed me as "bud". "Bud you can't be barefoot in here". If I worked at a gym I might have a little more professional courtesy and call people "sir" and "ma'am". I shouldn't be this mad, but I am. Can't wait till I have enough money for my own equipment so I can finally tell globo gym to F*** off. Grr!

m/26/226/6'3''

as rx'd
10.05
thought it was an ok workout i put out on both exercises and got a good burn but i just dont think it was enough... but i am happy with my time

20 minutes

Did 4 x 50 lunges & 50 Abmat Situps

As Rx'd

12:57

as rx'd 20:

Two words:

SUCK!!! (41 min)

OOOOOOOOUCH!!! (in a good way)

4 times
50 lunges (long steps, should be close to 50 meters)
50 sit-ups.

12:55 with a little breather between rounds...
That was fun...ouch today

As Rx'ed

14:51

Whoopsies. Messed this one up. Got to the gym and had to negotiate with a couple of ladies for space. Then once I got going I forgot exactly what the WOD said.

So I did my best guess:

CFWU followed by:

Four rounds for time of:
Walking lunge 100 lunges.(at approximately a meter a lunge that would be about 100 meters. My lunge is a bit more than my regular stride of 75 cm but less than 100 meters )
Sit-ups, 50 reps

19:53

As Rx'ed:

9:07 min.

13:40 as rxd

12 minutes flat

CFWU
did 5 rounds (40m of lunges and 40 sit ups)
18:32
M/48/193#/72"

subbed 30 GHDs for 50 SU and 50 WL steps for 50m

14:36

30/f/118

7:30

11:54 - 50 steps per round

Erin:
11:33 - 50 steps per round

m/ 27/ 200/ 74"

11:44

m/35/5'9/175

CFWU-3. From home. No situps. No Burgener.
14:30
Faster on situps than usual. Not as much power between lunges will improve time.

(done 10/23)
22:42...149/163
Sit-ups anchored on abmat.

M/20/5'10/140

subbed 50 squats for Walking lunge 50 meters - as knee still sore.

sit-ups were anchored abmat

11:44

Jeff @ work
unanchored no-abmat sit ups
11:18
unbroken

I got all screwed up on this, did the first two sets right, and then thought I needed to be doing 150m worth of squats. My time was catywompus, and my legs were jello!

Was on track for around 12-15 min though.

50 situps first round, 25 each on the rest

15 mins

34 yom ??? Lbs.

As rx'd with anchored ab mat situps. 17:04

34/F/131 lbs

As rx'd with anchored ab mat situps. 15:56
For the 3rd and 4th set- ditched the ab mat.

as rx'd - 22.47

skipped. hooped for the first time since hoopfest.
window installation for 11 hours to boot.

29/m/185

abmat SU

12:25

091021

only time for one round

9:47

30:17

CFWU: 3x
WL: no weights, 200ft.
SU: as Rx

Ernest 39/M/61"/165

23.m.136.65"

as rx'd
12:21(PR)

m/29/5'9"/160

2 rds

11:00

been drinkin all day :(

10:37

at little park

subbed 25 knees-to-elbows for 50 sit-ups

18:06

19:59

over a minute slower than last time. the situps kill me; need to pace myself more.

M/31/5'9"/152

16:19

as rxd 13:20

m/26/5'10"/217

as rx 16:53

45/m/166

20:39

2nd WOD