FML, my stomach already hurts

Oh my god. I am going to die tomorrow.

very heavy k-bell swings for 30 reps

I'm telling myself, DON'T BE AFRAID. She kicked my a$$ last time!

Get some..

Aloha,

Jordan

Holy one-armed Fran Batman!!!

Rob Orlando is a beast and very impressive no doubt.....I just don't get the one arm Fran? Don't get me wrong, I could'nt do it. But I don't get it.

wow, Rob you are the man. you have to even it up, now do it with switched arms.

I think i hurt my rotator cuff, so i have to lay off for a bit. i remember the 2pood being really heavy after a 800m run

Impressive video to go with a beastly workout.

The Compare To date should be 090630

Neva done eva before, n looking at it i feel kinda seedy but bring on the 2 pood KB Swings Woooooooo gonna TEAR UP !!!!!!

Wow...TGIF...

and this is precisely why I should never look at the WODs the night before...

This is to be my first day - almost don't want to show up

I just hope everyone who tries 1-arm kipping pull-ups tomorrow warms up really well first. That was impressive.

Wow! Rob is a beast. Awesome video.

Good thing I'm not doing Eva until tonight.

Holy crap.....

Does Rob ever do a WOD without the camera on him?

Rob,

you crazy bastard, haha.very good stuff being original, don't know how you balanced through all those reps....whats next? The 1 leg blind folded mile run with a 200lbs keg on your back?

....all kidding aside, damn good effort!

Comment #19- Kyle:

If you could do a one armed Fran, I'm pretty sure you'd tape it too.

I hope Rob never does a WOD without filming, we might miss something AMAZING!

That was cool!

Did you SEE his heels get off the ground?!?! How can HQ keep allowing such poor form to be posted on the main page? And he wasn't even getting his chest to the bar on the pull-ups. Maybe next time he can be a real man and do it all with the same arm. Shameful I say, shameful.

;)

that was the craziest video I've ever seen on this site. the dude is nuts. I think 11:17 is about where I come in on a normal Fran routine.

I'll measure this with a damn calendar, not a stopwatch.

Awesome. My buddy and I watched it, speechless. Rob is an absolute beast, and one of my CF heroes :)

Journal note from my last visit with Eva

"There are few lonelier places in a gym than the third 800m leg of Eva when you realise you're not even half way through"

Why not do one arm FRAN!!, I don't see anybody else doing it. FRAN has been done a million times by thousands people, why not change it up for the fun of it. Sometimes it is not about the fastet time or the most reps but doing something that you set your eyes on and that no one else wants to do. I work out with the man all the time and that is what seperates him from the rest, his sick twisted mind deciding to do something like that, your an animal bobby!!!

comment #23-Ted

Let's see your video Theodore? your gonna call him out on his ROM doing a ONE ARMED FRAN!!! LAst time i checked FRAN wasn't chest to bar. As long as people are doing these crazy ass WOD's there's always gonne be some hater calling people out becasue they can't do it.I bet you are a trainer at NYSC and all pissed off cause your program is crap.

comment 29-mike

I think Ted was joking man. Mix in a clue!!!

way to detect sarcasm Mike. Wouldn't know it if it bit you on the *ss...

This ought to be entertaining tomorrow morning..

To all form Nazis/newbies/pricks. Chest to bar pullups was a standard created for competition in the 2008 games. Just because that was the standard then doesn't mean its the standard ALL THE TIME. Pullups can either be done with chest to bar or just CHIN to bar, and in this case it was chin to bar which is totally legit.

#15 Newbie - hope you're kidding. This is one of the top 3 toughest WODs we do, and I strongly encourage you not to try it. If tomorrow's your first day doing crossfit, try this instead: 4 rounds for time: 400m run, 50 squats. That in itself will be a gasser for you.

That is one of the most amazing videos ever posted and there have been alot. Rob is an animal.

Mike, settle down dude, it was a joke.

Wow Mike and Truth, proof that even meatheads do crossfit...

The 2 times I've done this, my pull-ups were chin above bar and swings were not American style swings (45 degrees between American and Russian style). Those two times were both in the 40-something time domain, and were both done with pre-surgery shoulders.

Tomorrow, I challenge myself and all true Crossfitters to follow form to a "T": do Chest-to-Bar Pull-ups and true American style Kettlebell Swings.

I'm scared of this WOD. I can hardly wait!

Cookie- thanks for the compliment!

Eva is one of my favorite wods. And I don't even like pull ups ;)

Erin

This is the toughest, most painful WOD I have ever done.

Let's get some.

Rob, that was outstanding. You are a tremendous athlete.

On another note, what is the advantage of doing the American Swing vs the Russian swing? The RKC standard is the Russian swing. I do both, and find value in both. Just wondering why Crossfit encourages only the American swing in WOD's calling for KB swings.

I'm scared...this is the exact opposite of what I felt the night before Christmas when I was a kid.

41, funny

time to face the fear tomorrow morning.

@ comment 23
Ted i really do hope you were being sarcastic bc i actually did see his heels come off the floor and not that Rob needs defending but the man is an animal and did this wod just bc he could...
@comment 6
don't try to understand lol, i stopped trying to figure out rob a long time ago, just enjoy the vids

Good job Rob. Badass.

Ahhh! I really want to view the one-armed fran video (and other video content on the sight) but whenever I click on the link it says that internet explorer cannot display the page, and can't diagnose why. extremely annoying. Has anyone else had this issue, or even better, know how to fix it??

My cold is almost gone, I ate crap today, and my foot is still jacked, but I thought why not give CFT a whirl for the heck of it.... new total of 495!! Woot! #95 sp, (tied PR)#180 bs (tied PR) #215 dl new PR :) Funny, how some days you just dont think you have it in you and you end up kickin butt :) GO HARD FRAT!

what is the difference between american and russian style kettlebell swings?

last time i did this workout it was in October 1st, my time was 50:19, hopefully this time i beat my last time and the 45 minute mark, after this workout i took about 2 weeks of rest in october because of school. I love this workout though, hopefully the next day workout is not going to be the Murph! HAHAHA, that's going to suck! but hey don't let the Little voice get to you! TAME THE VOICE and push your selves to the Limit!, or pass the limits because every second counts!

Santi

typing too fast... 490

#39 Tony,

The American swing enables higher horsepower, because the distance between the two “turn-around” points is longer.

#40 Steve,

The Zone diet was adopted by CrossFit about the same time Dr. Sears’ first book was published in 1995. It’s used by CrossFit because it maximizes athletic performance.

#36 Herm,

The workout doesn’t call for chest-to-bar pull-ups. For almost all of us, substituting chest-to-bar pull-ups would drastically decrease intensity and horsepower.

Rob Orlando is awesome. PERIOD.

"...new total of 495!! Woot!..."

Comment #46 - Posted by: Cookie

Nice job, honey...I'm proud of you! Now rest that foot!

Comment #50 - Posted by: Latham M/29/182

Your holy grail seems to be power output. My holy grail is good movement. I cannot afford to be sloppy, due to my recent shoulder surgeries, and strict standards help me move better.

I've thought about this workout tonight, and I will scale down. A 5 round C2B Helen seems like a sound compromise.

i love how all of these people did not catch the sarcasm in ted's post. he even put a little wink that the end for christ's sake!

i like rob orlando more everyday. he seems like a fun guy, not to mention a beast of a crossfitter. keep killin' it rob!!!

Not bad, but could Rob have done it without the aid of those socks? Doubt it.

love/hate "eva",this one brutalizes me but I feel that sense of WOW when its over.Great time or terrible time ,finishing this is beast in itself, it really takes its toll on my hips, shoulders.Definately one of my 3 to own before this ride is over.last time 43.24 this time?????????good luck to all

did cindy..new PR! 30 Rounds

Oh by the looks of this one this will not only be my first time, but my last time doing the workout. I maybe dead afterwards! seriously looks punishing. Still trying to recover from Mr. Joshua that I did on Veterans day!

ouch.. added some back squats to the WOD yesterday just because I felt I needed them.. regretting that.

35:17

Subbed/scaled:
10kg homemade ball swings (all i have to swing!)
15 x ring pullups/round

Good fun in the driving rain!

Yay

wow. rob orlando is my hero.

"The Zone diet was adopted by CrossFit about the same time Dr. Sears’ first book was published in 1995. It’s used by CrossFit because it maximizes athletic performance."

Could you be kind enough to point us to the scientific literature that shows it "maximizes athletic performance"?

Thanks,

Justin

m/41/5'6"/145

subbed 70# db for kbs
51:30

Wow, this really exposed some weaknesses. Only 3 rounds complete in an hour! Big strength means nothing here. This forces me to take a good, hard look at how fit I think I am

male/180 cm/ 73 kg
Only had 24 kg kettlebell
Time 36:59

Wow this one is going to hurt alot

I dont have kettlebell what should I use instead

HOLY WORKOUT!!!

34/F/135
"puppies" version
34:14
If I wasn't the one pushing myself on this one- I would have been crying...hurts sooo good!

can you say scale?

five rounds for time of:
run 800 meters
50lb dumbbell swing, 20 reps
20 pull-ups

40:21

as rx'd

37:48

#63
Use dumbbell

Justin (#59):

The scientific literature showing that Zone maximizes athletic performance is over there in the bucket with the scientific literature showing that Crossfit is a good fitness regime.

In other words, there isn't any--people just do it and it seems to work better than other options.

And frankly, empirical evidence like this is sometimes enough--and I say this as a professional physicist. Scientific studies are incredibly important, but so focused they can often be misleading. Nutrition advice from both science and quackery is all over the map, and has been for years. If athletes (to whom health and physical effectiveness are arguably more important than to average folks) seem to agree that Zone improves performance, then that's at least something--and they seem to (do searches).

Mind you, I still don't do it, because I'm a lazy bastard who can't be bothered to measure. But I do use the general guidelines as, well, guidelines.

41/m/176cm/73kg

"Eva", scaled to 1.5 pood KB

35:50 (same as last time)

Rd.1: 5:58 (5:50)
Rd.2: 7:12 (7:07)
Rd.3: 7:50 (7:30)
Rd.4: 7:43 (7:52)
Rd.5: 7:06 (7:31)

We also have TuffStuff cages. That appears to be the only thing I have in common with Rob Orlando. Wow.
...also, I think #23 Ted was talking about his own Eva time, not Orlando's ridiculousness.

m/41/6'0"/192

Treadmill; no pull-up bar in hotel, sub'd with 100# machine rows

48:27

M/38/69"/196

4 ROUNDS 36:27

Treadmill 1.0 degree incline
45lb kettlebell
jumping pull ups 30 each round

This broke me off. I feel like a failure on this one. I couldn't do it as Rx'd.

What is the difference between a regular kettlebell swing and a "2pood kettlebell swing"?? Also when I got interested in the kettlebell, I went out and bought one that I thought was going to be heavy (25 lbs back then) and now I can toss that thing around like it's nothing. I want to make my workouts harder, but don't want to go out and buy another kettlebell. Any suggestions??

Speaking of kettlebells:
I spent Saturday and Sunday at Jeff Martone’s Kettlebell Certification. Wow, that was more than I expected! We learned how to do the Russian and American swing, power swing, cleans, snatches, Turkish getups, arm bar stretches… double cleans, one arm swings, transfers from one hand to the other… it was A LOT of kettlebell work! I have to say though that I now understand how thoroughly hard this tool can be when used in a workout. 5 power swings had me panting!!

Also, the biggest AHA moment of the weekend was when Jeff Martone explained the concept of tension. I heard bits and pieces about it before, but I didn't really grasp it.

Jeff Martone had us doing military presses. I had a 26lb bell. This was fine with my right hand, but I could only get 1-2 solid reps out with my left. We went through a progression of trying presses while clenching our free hand hard while pressing. Even that little item helped my strength in the press. Then we clenched the free hand and tightened our lats. That helped more! Next we did all of that and added gripping the floor with our toes and corkscrewing our feet against the floor (effectively tightening our legs and butts). Finally, we added a hissing exhalation to it all. I was amazed at how much this tension in seemingly unrelated muscles helped strengthen that one lift!! Major AHA moment and something I will use for my other strength work. I bet I can add 5-10lbs to my squat and deadlift from that alone. Crazy stuff.

Jeff Martone also stressed mobility and rehab/injury prevention. He discussed different learning styles and I realized that I’m a “digital learner”, meaning that I need something like progressions that breaks something new down into steps and builds on them. I’m also a kinetic/visual learner and need to see/feel things. Try to tell me verbally how to do an exercise and I am lost after the first 5 words!

I’m really glad I got to this cert. I learned a hell of a lot I would never have caught onto on my own. Having been to a few certs now, I'd rate this the #1 to get to.

Really Impressive 1 Arm Fran. I did a 1 arm fran recently at my level 1 cert as I was fresh out of shoulder surgery but I just did 35 KB Thrusters and Jumping Pulls with 1 arm. This was a true feat of strength. Super Inspiring!

RE to Comment #73:

Camille, I agree. Very few people can hold a two-day fitness workshop on their own, and Jeff Martone is one of them. There is MUCH more to kettlebells than the American Swing; I can't figure out why people spend so much money to buy a kettlebell or a rack of bells for an affiliate, only to miss out on nineteen other movements if they haven't been to a KB cert, which is an AWESOME way to spend $500. I learned an incredible amount of information and plan to go back to a "refresher" soon.

I mean, really, no WODS with a WBS or TGU? Come ON, man!

Have had pain in my foot for the past week or so. Doc diagnosed it as tendonitis and not Jones or Avulsion fracture. Recommended very low impact for the next week or so on the foot.

What is a good sub for 800m? Mountain climbers? Any other ideas?

Eva stats from logsitall.com folks:

Eva as Rx'd--
median all: 45:50
median women: 47:13

Pics and details logsitall.com/ranking

-bill

m/34/165
subbed 55# dumbell
43:59
brutal

rob is a freak

42:47
Subbed run for "Stepmachine".
Jumping pullups.
Swings as rx'd.

Tried, but hips gave pain. FAIL

As prescribed:

49:25

5 minutes better than last time. Is Eva always scheduled after a heavy lifting day?

M/34/70/205

For all of us lucky enough to watch and WOD with Rob on a daily basis, regardless of the ROM police, strength vs. metcon debates, wether or not to video tape this stuff (and post it for others to see), we recognize that Rob is a guy who opens your eyes to what you can do if you put your mind to it. Rob's first (successful) attempt at a 1-arm pullup came only 4-days prior to this video being filmed. Very few people go from completing a single rep of a complex movement to attempting a workout like this simply to see if it can be done. Having an influence like this opens your mind to your own abilities. This forum is meant to open conversation and debate among our community and any shortcomings will always be put under the microscope (similar to the efficacy of Crossfit within the fitness community in general). Nonetheless, whether or not every rep is perfect, I truly hope Rob (and all the elite athletes within our ranks) continue posting these videos because I guarantee there are crossfitters out there whose physical and mental limits will be expanded and who will become better athletes after watching something like this. I am one of them.

Nice work Bobby. Sorry for the miscount.

M/37/5"10"/189

39:42 as R'xd

vputz #67,

Well put. Empirical evidence, or even consistent anectodal evidence over large cohorts, is often the best that is available in fitness and diet. The challenge for CF, or indeed any fitness system, is to harness the data in a way that is meaningful. It seems nearly impossible to apply the types of controls over this data that would be similar to the controls we exert in medicine or you exert in physics. Therefore, the power of the evidence is always somewhat less in fitness and diet.

What seems to get lost is the fact that there are two distinct sub-groups populating the Crossfit universe: regular folks looking to become more fit and more healthy (like me), and fire-breathers like Rob and those who wish to be like that. Some version of the Zone diet seems to be quite useful to both groups, although the versions may be different. Basic fitness and health? Zone "Classic". Firebreather goals? "American Athlete's Zone" with higher fat multipliers. Neither is the only way to go, of course, but both are highly effective for their respective goals, and empirical evidence exists by the "bucket-full" here an in CF Affiliates to back that up.

Thanks for your helpful post.

--bingo

Scaled WOD
4 rounds for time:
800 m run
50 lb DB swing (x20)
12 dead-hang pull-ups

28:04

I have read on Project Weight Loss that calisthenics like pull-ups, push-ups, and reverse crunches shouldn't be missed in workout routine. Don’t forget your legs. You need to work out each part of your body. Recovery is needed too. Your muscles grow when you rest. Get your 8 hours sleep. Do you have a casual lifestyle? Then a post-workout nap will be welcomed.

3 rounds:
800m row
30 kb swings @ 24kg
30 pullups (last set only made 20 and couldn't grip the bar)

26.15

Was hell :( the large bacon and cheese burger i had for lunch didn't help it i fear. I'm now completely mangled - and have to sing an opera tonight! Looks like i'll be crawling on stage.

CF WOD
EVA
5 rounds
800m run (subd 850-900m run)
30-2 pood KB swing (subd 50# KB swing)
30-pull ups (as rxd)

total time 44:12
7:30, 8:12, 9:20, 9:30, 9:40

Last time:
2009-06-30
54:35 similar subs

I began Paleo in July 2009.
http://crossfiteclipse.typepad.com/the-frat-paleo-challenge/

4 rounds in 42:42

did 15 long arm pull ups rather thank kipping, used 24's on the kettle bells as that is the heaviest the gym has.

sub'd Jackie with SDHP

Mother of God, preparing to get my ass kicked by EVA! I'm gonna be dead all weekend...and love every minute of it.

33/M/195
5 rds
1000m run
30 sit-ups
30 pull-ups
44:29

54:29 rx'd

3 rounds in 27 minutes, when I jumped off the bar I fell on the ground and layed there for a few seconds, when I got back up I felt like I was gunna puke... performance sucked after that

Can't run. Does 1000m on the C2 seem about right? Thanks.

PB - you smoked that, nice job

Cookie - wow !

this will be a struggle

M/42/5'11"/175

800m run
70# DB swings (30x)
30 pull-ups

Only did 3 rounds

30:55

As Rx'd
except used 16kg kb instead

36:22

m/6'/35/186

really started to drag my ass on the 4th and 5th rds

to get into the thrusters, rob one-arm power cleans the bar (a fat bar looks like). it didn't occur to me until the second round because he made it look effortless. that was cool.

as for "Eva"...in the words of the Prince -- aww hell nawww.

M 37 6' 165#
46:58 rx'd

brutal!

CFWU- minus pu's
Ran 2 miles. Did 21-15-9 of:
jumping jacks kettlebell swings 15 lb.
25:40

Vputz and Bingo

I concur with both of your statements. The remedy to these, I believe, is a bridge between the exercise physiology world and the health behavior world. With a program as encompassing/multifacited as Crossfit both fields have to be considered in order to provide applicable information.

Science is often slow and merely a form of validation of what practitioners already know. None-the-less the research is important. In due time gentlemen will a track of research be presented addressing both fields of science.

WAY COOL PHOTO!!!

I'm making a comeback slowly!

"EASY" Eva:

KB scaled to 12kg
pull ups scaled to 10 and then subbed 20 GHD sit ups

TIME: 35:40

Shoulder rehab continues to go well.

Nicely done Playoff Beard!

I now feel really stupid for doing Mr. Joshua yesterday... Well here goes nothing! Gonna try to break 30 mins, might not happen!

What does pood stand for? What would 2 pood be?
Thanks guys!

New to Crossfit. Love it so far. Is there a substitute for Ketlebell swings.....I do not have them at my gym.

New to CrossFit. Love it. Is there a substitute for kettlebell swings. I do not have them at my gym. Thanks!

M/38/6'1''/200

5 x 800
5 x 30 (30kg) kettle bell swings
5 x 30 PU's

40.44

Shattered....

Subbed 45lb KB (biggest at my gym and it was plenty).
47:40
Ouch

800 m
20 * 20 kg dumb bell swings
10 * rubber band chins
800 m
20 * 20 kg dumb bell swings
10 * rubber band chins
800 m
20 * 20 kg dumb bell swings
10 * rubber band chins
800 m

37:30

For #106

1 Pood - A Russian unit of weight equivalent to about 16.4 kilograms (36.1 pounds)

3 x 800 (1st run 10.1 mph, 2nd and 2rd @ 8.0 mph)
3 x 45lb dumbbell swings
3 x 30 lat pulldowns (1st set @ BW, 2nd and third @ 75% BW)

This WOD is a notch under "Murph" when you rate it's difficulty. I have yet to fully complete this, I always run out of gas. I have attempted this WOD three times, but I have improved with each. It seems each time this WOD comes up, I just come off several days of long shifts (12 hrs +).
I guess it will only make me stronger.

This attempt:
Completed 3 full rounds in 25:45.
Rounds 4 and 5 had to cut the runs to 400m.
Time: 38:05

Laura f/47/5'7/148

33/m/180lbs.
37.32 rx'd (new pr)

As rx'd:

44:43 as always a tough one

m/29/155/5'8"

59:11 Rx'd

24/m/175

did xfit fort hood site WOD:

3 rounds:
DL 250# x 10
Ring Dips x 15
Wall Ball x 20
400m run

12:39

m/38/220/69"

50:10, sub'd 1.2 mile spinning bike for 800s (3:30 - 3:45 riding hard).
the huge 70lb rubber dumbbell (kb swings) pulled the skin off my little fingers - great for the pullups.

Great WOD!!!

42:59 as rx'd (PR). Last time was 47:46

#108 SLou

I sub a 70# DB

50:52

the field I had to run in is about 440m/lap so that tacked on some extra time.

anyway, Im wrecked now so im going to lay down and rethink my life

WOW, this wood killed me!!! Got it done in 35:34, had to scale the pull-ups!

I have a question for all of you? First off I am a Physical Education teacher at an inner city school in San Diego. I am helping starting the sports programs here at our school. I am the varsity boys AND girls basketball coach and the varsity baseball coach. I NEED HELP!!! I need it in a very bad way. My first bball practice was yesterday kids showed up in flats (girls) guys had skate boarding shoes on. When I asked about their shoes they said, "its all I have." I am trying to find a way to get our kids some basketball shoes. I KNOW that its hard right now to come up with money and what not. BUT THESE KIDS NEED HELP. If you live in san diego please contact me if you want to help us out OR if you want to come visit our school first and then help. I just really want to try to get our kids what they deserve. If you would like to hear our schools story let me know. I think you would be floored with the things our kids go through just to get here. If any of you know the area of Southeast san diego you know what I'm talking about.....

Well if you want to help my email is jlewis@gomperscharter.org

THANKS SO MUCH!!

Coach Lewis

33/m/165

did 3 rounds 800m run
30 55lbs db swings
30 pull ups
32:02

last time:
47:36 35# KBS/band assisted pullups

57:17 53# KBS for 2rds/35# for the last 3/no band

Couldn't get it done in my allotted workout time at work. Had to scale back the 72lbs to 52.5 lbs. Also had to sub lat pull downs for the pull ups as I have no pull up bar at work. Day alive this was a nasty one!

44:11 as rx'd (pr)

Bingo on Sunday you talked about how one makes it through a WOD. Well, for me EVA has always been my toughest mental challenge. After round one, I always feel ready to throw in the towel. During round two, I have to tell myself that getting through round two is the biggest obstacle. When I'm done with the run in round three I know I can make it. After I've completed round three, I know I'm going to finish and I start strategizing how I'm going to do round four and round five's KB swings and Pull-ups and I set a time to beat. Round five is all about beating the time goal I set during round four's run.

Today
800m/32kg KB swing American/ Kipped Pull-ups
rd1 3:29/2:33 10,10,10/ 1:45 10,10,10 (7:48)
rd2 4:19/2:28 10,10,10/ 2:05 10,10,10 (8:52)
rd3 4:30/2:40 10,10,10/ 2:08 10,10,10 (9:22)
rd4 4:27/2:41 12,10,8/ 2:23 8,8,8,6 (9:33)
rd5 4:28/2:33 13,10,7/ 1:35 6,6,6,6,6 (8:36)

1st time with Eva....
5 rnds of:
400 m run
15 50# DB swings
15 50# DB lawn mower rows (R and L arms)

20:55

I had no pull up bar at the track I was running on. this .5 Eva was tough, can't imagine the full EVA.

#59 Justin Smith,

You can look for the scientific evidence over near the giant pile of literature saying a low fat diet is healthy, and "20 minutes of exercise 3 times a week" is optimal.

Only one to find out for sure - try it yourself.

Scaled to 1.5 pood kettlebell swings.

49:10.

Last time I scaled to about .5 Eva. This was .8 or .9 Eva, so, good day!

Sweet, gotta love doing pull-ups.

first time, scaled

5 rounds
800 m run;
20kg KB
20 pull-ups

45:46

Rob I'm so proud of you man. You're not only one of the most elite crossfitters in the world, but a good friend and training partner. It takes alot of creativity and courage to try something like this and put it out there. You continue to push the limits of physical and mental conditioning. I hope people appreciate not just what you can do, but the manner in which you do it. We're really gonna have to get this Rob Orlando smear campaign off the ground now.

51:47 First Eva Rx'd
Six min slower than last time with 1 pood

Wow, that hurt...

I'm glad I'm not the only one that had to tone this WOD down due to the fear of injury, and also that it took everyone a while to complete it. I was starting to feel like a b*tch when I looked down at my watch during round 3. I sub'd a full KB swing with a Russian Swing so I could still do the prescribed 2 pood's without killing myself.

5 Rounds
30x pull-ups
30x russian swings
800m run

54:19

49/m/190

Stairmill no hands vs run
As Rx'd. 1:01. Didn't think I could do it slower than last, nice.

First Eva. Wow.

Scaled to 3 rounds, 35 lb kb, then 2x 25 lb. kb. Weight assist on the pullups.

36:05.

Ridiculous props to the 5 rounders finishing sub 40.

34/m/175

sub 70#db for kettlebell all other rx'd 47:43

44:17 had to use 1/12 pood bell its all I had. Eva you hurt me bad! I love running down 19 yr old crooks and telling them a 50 yr old LT caught them and kicked their ass! The patrol dogs get a kick out of it too. Thanks Coach. Beat this Mr. Cw2 in Ballad.

Scaled to 3 rounds:
5'2" F/35/121#

Sub'd 800m Row for Run
Sub'd 25# KB
Used Green Pull-up band

26:10 for 3 rounds
Bolling AFB CF gym

Unbelievable 137 comments and not ONE about teaching the clean to kids. Jeff and the whole CFK HQ, bravo with what you do. You make it look so easy, and we all know that at level one certs. nobody wants to be called out into the middle. Watch this video and follow the advice and you will scream to be in the middle. Come on, who doesn't like oompa loompa's?

Rob, nice job on the one armed Fran!

Wow! People are way too touchy around here. The little ;) hints at sarcasm. My question is why would you even respond to someone who criticizes someone for not getting C2B on ONE ARMED PULL-UPS? Obviously the person is either joking (satire of the ROM police) or a complete jerk who cannot be reasoned with. Why are people feeding the trolls?

I thought my original post would be clearly identified as humor. Although I'm not surprised it wasn't.

And comment #27-Mike. My name is not Theodore

FRIDAY 091113

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

only got through 4 rounds... got interrupted from work. had to sub pull-ups for pull-downs because brachialis pain

sub #70 dumbell swings for kettlebells

1:18

That was rough!!!!!

m/170

eva rx- 50:21

1:18:00, as rx'd, intense Robs video was motivation I needed to push myself. New to Xfit great workouts fits in well with my deployed time constraints. Keep em coming they are great!

Scaled to 3 rounds. 29:13. 4 rounds next time. This is a VERY hard WOD for me. The heavy swings really take it out of me.

3 rds.
800m run
15 35lb Dumbell Swings
15 pullups (some kipping, some strict)

27:30

M/44/185/5'9"

Sub'd 1000M Rows, 70# DBs
53:28

m/26/140/5'11"

As rx'd 54:11
Could not breath on run because of allergies and asthma.

13:40
3 rounds, 400m, 15x all, 35-lb. swing

Scaled:
800 meter run / 30 44lb KB Swings / 30 pullups

51:09

Subbed 45# DB for swings... otherwise as RX'd

49:47

As a patriotic US citizen, I'm shocked at that picture of poor Eric Kjono bound and hung from the ceiling by his hands, arms wrenched behind him, tortured grimace on his face. And to see the beadey eyed glee of his captors - despicable!

Oh, what's that? He's doing a lever? Umm, never mind.

Carry on!

3 rounds; sub TJ for 800s
21:57

AM:

CFWU X 3 + 1 round of Helen.

PM:

Warmup with Stretches then Eva.

Sub: 55# KBS

Overall: 40:00.21

Splits:

1-6:48.29
2-7:48.98
3-7:54.23
4-8:53.47 (Started needing water between exercises)
5-8:35.24

#128,

With respect, "Only one [way-sic] to find out for sure - try it yourself." doesn't find an answer my question. I'm not asking if I will see changes in myself, that those changes will come is obvious. I am asking for scientific literature supporting the claim that such a diet "maximizes athletic performance".

Thanks,
Justin

54:03 rx'd

M/30/5'9/171

Made up Cindy. 10 rds as rx'd.

Frickin Rob Orlando is Frickin crazy. CRAZY!!!

1:11:54
That was ridiculous.

Round 1 - 11:51
.5 mile run
30 70# barbell swing
30 Pull-ups with 70# assist

Round 2 - 15:39
.5 mile run
30 70# barbell swing
30 Pull-ups with 90# assist

Round 3 - 16:00
.5 mile run
30 35# barbell swing
30 Pull-ups with 105# assist

Round 4 - 14:00
.5 mile run
30 35# barbell swing
30 Pull-ups with 120# assist

Round 5 - 14:24
.5 mile run
30 35# barbell swing
30 Pull-ups with 135# assist

70lb db

51:59

3 min better than last time, 9 min slower than pr (43:08) Still climbing back in there.

Justin - There is precious little literature out there for things like food. The scientific community continues to consider food as a bunch of micronutrients and then find out which of them are good and which are bad. The result is seemingly conflicting information because the control groups aren't really controlled. If you find what you are seeking please let me know. I would love to read it too. Until then I have only my own experience with a zone-ish diet. I don't get tired after lunch, I have lots of energy for my workouts, I am the leanest I have ever been and I eat whenever I am hungry (I just eat protein when I eat carb and vice versa).

5'7/155/m

as rx'd: 45:58

brutal on the shoulders and back. first time ever doing it!

44:40 treadmill run .5 mile each rnd.

44 minutes

Only did 10 pull-ups per round (anyone who did 30 for all five rounds is a total beast!). Also, I used a 70 lb. dumbbell instead of a 2 pood kettlebell and only did 20 swings for the last three rounds. Still, what a killer workout!!

M/24/5'11''/200

#96 Pokey: Thanks man, you too.

#104 FitMom: Thanks sister, that means a lot coming from a BAMF like you :-)

As rxd
53:02

45:37(PR)

1/2 mile treadmill run 1% incline
20 db swings - 35#
20 pullups (70# assist)

4 rounds - time 32:18

Last time (12/24/08) was 45:30, shortly after I started Crossfit. Big improvement!

Warmup: CFWU, practiced KB swings 1pood x5, 1.5pood x10

WoD: This was my 2nd encounter with Eva and I was quite nervous after the brutal first attempt, which was heavily scaled (yet still took 41:10!). After the warmup, I felt I needed to scale the KB swings to 24kg, in order to keep it safe and effective. Cause with 2pood I can only do about 7 reps half-decently so I figured 150 is far too much. I was also shooting for about 45min to complete this beast of a workout.

R1 @ 5:48 (5:48)
R2 @ 12:49 (7:01)
R3 @ 20:46 (7:57)
R4 @ 28:55 (8:09)
R5 @ 36:27 (7:32)

Wow, my time was impressive and I felt pretty good at the end of the workout! This can only mean that I am just about ready to do it as Rx'd and perhaps pick up the pace a bit more.

My runs were like short breaks and I managed my breathing pretty well. Once inside the gym, I did 20+10 or 18+12 KB swings. Then the pullups went from 15+8+7 to 7+5+4+3+3+2+2+2+2. I can minimize my breaks by bringing up the intensity a little more.

EVA: 49:13 (1min 4sec short of PR) I am pretty sure I saw tiny infant Jesus during round 4.

3 rounds

800m run
30 deadhang pullups (going Air Force Spec Ops and have to get good form on my pullups)
30 pushups

40'10... threw in 10 extra pullups and pushups at the end to get 100 a piece.

I gotta be f@cking kidding myself. Two days after recovering form the flu into this did not work out to well.

3 rounds
60 pound kettlebell (largest option)
26:55

Almost past out and my face got whiter than when I was sick.

27/f/5'2/132#

warm-up: 25# ball slam/push-up partner ladder to 10

WOD: "Eva"
1.5 pood kb swings to overhead
chin over bar pull-ups

time = 37:32

first time with Eva - 52:00
- subbed 2 Pood KB swing for 1.25 Pood as that is all my gym has.

When workouts like these are posted with high numbers of pull-ups, are they intended to be Kippings so that they can possibly be done in one set, or broken into as many sets of normal pullups as needed to complete?
Thanks

Cg E-City CrossFit
Leary(m/44/5'11/200)
44:25

Scaled Eva to:

5 R4T of:

880m run
21 x 1 pood KB swing
21 x 2 band assisted PU

Was able to complete with almost no rest periods in about 35 min.

28/m/165

Scaled to:
400M Run
50lb DB x 20
Pull-Ups x 20

40:19

WOW..!! That was probably the most difficult WOD I've done yet! Totally killed me in so many aspects. Thanks for humbling me with even a scaled WOD CrossFit. I have never loved/hated something so passionately in my life.... We'll maybe the wife.. Ha ha.

50:58
almost a nine minute improvement...

22/m/6'2/165

First Eva WoD:
Scaled to:
800m run
30 x 50lb DB swing
20 x PU

54:49

Totally smashed me especially after max effort C&J day. But it was amazing.

46:29

Scaled
800M
30 70lb DB Swing
30 Jumping PU.

I cant even imagine doing 30 PU Rx per round. To those that do, i tip a cap or respect to you.

WOD - 43:27 (PR by 3+ min.)

As prescribed;

44:51

hour and 3 minutes.... 4 rounds. all runs done outside in the nor'easter...LOL...Kinda sucked. Anyway, wasted a lot of time helping the kids and walking in and out of the gym for the runs.

40.02....

i really wanted to break 40...

thanks coach.

it was a doozy today

6', 204

First time doing Eva. WOW. Did it in 1hr and 1 min. Personal best on pull ups. I LOVE THIS STUFF.

That was absolutely horrible. Been at it for 4 months now, and wanted to quit at 3. Finished 5 in a whopping time of 51:18. Not good, but finished.

Doc's appointment at 12 Noon to meet up before he ordered the Hip MRI. He poked around on it and thinks it is a Glute Med. tear (same thing he said earlier this year.)

"Eva" is basically a monster Helen, so I decided to do a Chest-to-Bar Helen with American style KB Swings:

"Helen"
3 rounds for time:
Run 400m
21 American style KB Swings @ 24kg
Chest-to-Bar Pull-ups

Time: 11:10.

I could only do 1 pull-up at a time, the bars outside at FIT did not allow me to push off the top and kip as I normally do.

M/19/160/70

36:50 as rx'd

m/42/155

22:32

4 rounds -
400 meters
21 KBS (44#)
21 pull ups

first time doing this workout!
as rx'd- 62 minutes

This one was a killer

As Rx used 70lbs dumbell for KB swing

Steve 49:00
Ron 50:45
John 57:00

47:40
ROM on BF PU needs focus

5 rounds:
Up 4 flights, 4 times around 1/9mi track, back down stairs
30 70lb db swings
30 pullups

46:17

Runs all between 5:00 and 5:45.

Round times: 8:01, 8:52, 9:43, 9:40, 9:59

wod as rx'd
60.00
bottom of the kb to the ceiling
neck or below for pullups

56:44, well off my PR

70db for KB

M/44/6'0"/180
misread the WOD. Only did 3 rounds but was pretty much dead anyway... man that is a killer workout. Doesn't seem that bad but lookout
21:24

Scaled to Puppies, only completed 3 rounds - haven't worked out in 3 weeks and had some severe pain along inner thighs/hams after the first round of swings. Used towel pull-ups instead of kipping or beginner. 25:41

CFWU x3 Std

5 Rounders generally BLOW, this did not let me down....

NOT as Rx'd
#55KB as that is as big as the gym has....

Scaled PUs to 20 and Graivitron

58:36 a bear!!

crawled out

No scaling, about half the pull ups were kipping / half strict. It was bloody hell. 42mins 30 seconds.

m/42/165/6'

as rx'd...a long 42:47

wow. i am eva's biotch. this was one was rough...
subbed 40lb db for kb and assisted pullups
54:10

f/26/5'4/142

3 Rounds:

29:15

EVIL EVA!!!!!
As rx'd

Time: 37:43 Always scared of this WOD. So grateful to have all the amazing athletes at CrossFit Persevere CT to WOD with.....

37:22

sub'd 55 lb kb
20 rep RU

M/27/174/67"
as rx'd
34:41PR

OOOF. Still easing back into CF, not full tilt YET :)

Warmed up with KB dvd (camille: Goat and I were at the cert too!)

Scaled to puppy
3 rounds:
400m run
30# KBS x 20 - russian
PUs with band x 20
26:14

Asthma followed me around all morning after this.

My first at home WOD. Was cool to run up the driveway, pick up the KB and start swinging away, then to the doorway for pull ups. Goat observed the WOD (and my desperate attempts to breathe with nearly closed bronchioles) and decided today was a rest day :)

We have a Paleo kitchen- which means fridge filled to overflowing with eggs, chicken, pork, veggies and fruit, freezer full of burgers, steaks, roasts, bags of shrimp, and then nearly cabinets :)

Anyone else going to CF 101 tomorrow? See you there

M/47/66"/135

CFWU

KB scaled to 1.5 pood...

43:50

Comment #205 - Posted by: Strong Lil Pony! at November 13, 2009 2:52 PM

I spent the day digging holes and assembling a shed in the rain. This is your idea of a rest day?

Not going to charge and "Eva" until I'm 100%. Opted to do "Jackie" today.

Modified CFWU x3

Jacklie
:07::49

A slow time, but I'll take it right now. Shoulder and Bone Spur are screaming at me right now.

Get some, Go again!

didn't pace myself and since it has been months since my last crossfit workout i only made it to the third round before deciding to throw in the sweat-soaked towel.

Goat- LOL I meant a rest day from CF!

See, Goat is building a shed so we can empty my garage out and I can start training people there :) Thanks hon. CF Rising New Milford, NJ...coming soon!

frustating, but did 3 rounds before shoulder started popping from a previous dislocation. Did 1 pood instead of 2 pood and did pushups instead of pullups.

Still slow at 28:18.

Will definately be doing this one over again!!

It sucks but I had to quit the running after the first round cause my shin splints started flarin up again after a week of resting them using the eliptical..... :(

WOD Eva
as rx'd with 32kg k/b
39.41.
Just pure hell ! say that every time,but it's got tae get done ! hands had just healed up,not anymore !

puppydogs with 1.5 pood. 23:13

2009-11-13: 46:17mins,45lb kb,800m's slower this time = less gassed on kb's. 30Kb's on 1st and 20/10's on rest,pu's broken. Want unbroken kb's before doing 2 pood kb.

2009-06-30: 61 mins (45lb kb)

Did 3 rounds. 24:58. This WOD just seems excessive for the sake of being excessive. I love the main site programming, just my thoughts on this one. No hatemail please.

cfwu x 1

5 rounds:
.50 mile run (track, 4 laps inside lane)
30 70lb dumbbell swing (unbroken, 20 10, 18 12, 18 12, 12 12 6)
30 pullups

struggled with pullups due to rip in palm
really slowed down on last round

45:21 11/13/2009 (track)
41:56 06/30/2009 (treadmill)
69:28 12/23/2008 (treadmill)

m/38/76/210

Switched it up a bit:

5rounds:
1000m C2 row
30 kb swings, 1.5pd
30 pushups

37:50

M/35/185
Subbed 50 DU for runs due to time and rain
30 min

I underestimated that workout

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Handstand push ups against wall to 4.5” stack x 2,2,1
Kettlebell swing 16kg x 5-5 24kg x 5 32kb x 3
Jog 400M.

As rx’d: 45:46
Kettlebell swings to above parallel with ground
Foam roll after
Compared to 090630: 50:40 with 24kg kettlebell swings

M/27/6'2"/150

Had Burger King for lunch. I don't recommend it.

800m
25# KB swing x30
15 jump pull ups

After four rounds, body said nuh-uh
26:18

Five rounds for time of:
Subbed 300 punches speed bag & 120 punches heavy bag for run
2 pood Kettlebell swing, 15 reps
15 Pull-ups
35:57
m/52/215

56:28 (PR)

5 rounds

800m Run
DB Swings (55#,50#,45#,40#,40#)
30 Pull Ups

52:17 mins

Completely wiped out Sure hope tomorrow is a rest day.

"Eva-ish"
50DU,40KBswing1.5pood,15C2BPU
C:42:20
BG:4 rounds, 15 chin to bar PU, 53:30
BG Got 21 DU in a row today!
I got about 8 consecutive, not so good. Hold hand out a little farther, keeps the rope tight.

Shelby
F/16/5'8"/138
30:11, with 3 rounds and a 1 pood kettlebell.

Carole
F/51/5'6"/130
30:54, same subs as Shelby.

Doug
M/16/5'11"/168
34:45, all 5 rounds, but 1 pood kettlebell.

Kevin
M/50/5'11"/170
47:47, same sub as Doug.

Guess I'll do this one tomorrow...just too beat to attempt working out tonight.

Had to scale to half-Eva, 400m run, 15KB, 15PU per round 20:34. Too much time off lately and sore back earlier this week telling me to come back slow.

56:57

Sub'd 75lb dumbbell for kb's.

I used sports tape on the fingers this time to ease the pain from the new blisters that were (but didn't occur as bad) going to happen.

This WOD is just a good ole fashion beat down.
Wouldn't ask for a better Friday the 13th gift.

had to scale

5 rounds
800 meter run
70lbs db swings 20 reps
20 pullups

38:15! brutal.

First attempt at EVA...what a bitch!

34:01 as Rx'd

Viva CrossFit Hollywood!

Still way too much crud in my lungs to run. Will be 2 weeks of cough by Sunday.

Kettlebell complex
50 swings 1.5 pd
25 R snatches 1 pd
25 L snatches 1 pd
25 R C&J 1 pd
25 L C&J 1 pd
50 swings 1.5 pd
12:39

Today, went in to this feeling mentally tough. After round 3...almost defeated, but finished RX.

57:27 RX

Aloha,

Jordan

38M/5'10"/170#

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

As Rx: 49:12.

Off PR by 1:01. American-style KBS.

On pace for a PR going into R3, but bonked early. Sluggishness prob due to diet not being dialed in the last couple days.

Only got 3 rounds+800 meters

M/49/151/1-1-06

5 RFT
Run 800M
DBS 35# 20 Reps
PU 20 Reps

37:11

Last time was 30 reps, same wt., 3 rounds. Round 4 & 5 runs were just despicable.

Subbed 55# (1.5p) kettlebell. Otherwise, as rx'd. Time: 43:34.

At the park. Very tough. I am heartened that I was able to complete today - when I first saw this come up last December, I was like, "No f-in way!" Runs were between 3:45 and 4:30. Swings were 30 / 21-9, and then 15-10-5 for the rest. Pullups were pretty consistent, though my grip was trashed from the swings - on each round, I did a first set of 10, then mini-sets of 5. Splits per round were: 7:00, 8:30, 8:45, 10:30, and 8:45. At least that is what I remember...my brain was turned off for most of this. You know it's a tough WOD when you can't remember which lap of the 800 you're on (there are only two, after all)!

CFWU x 3 minus pull ups add push ups

As Rx'd
subbed 70#DB Swing for KB Swing

1:04:35

Haven't run in a week and a half as I have been recovering from an ankle sprain. This is my first time doing Eva and she is brutal. I was hoping for 50 min but I got my butt whipped. Good news is the ankle held up well and I was able to complete.

M/25/6'3"/200lbs

39:12 as rx'd (HUGE PR)

Previously 45:08 as rx'd on 090630.

1:06:11

subbed 45 1.5 pood kettlebell swings per round for 30 2.0 pood. Both hands tore up.

51:23 (pr with this sub)

Subbed 1.5 pood kb swings (largest I have...)

pr by 3:51

Tough wod. It is about keeping a steady pace.

First week of crossfitting. We love it!

Dez:
4 rounds
10x negative pull-ups
10x 20lbs KB swing
400m run
time: 26:56

Lindsay:
4 rounds
10x band pull-ups
10x 25lbs KB swings
400m run
time: 24:03

41:22 as rx'd on treadmill (PR by 4min)

5:44,7:47,9:03,9:50,8:56

Cramped in stomach during rnd 3 and 4, didn't get on treadmill for a couple min's.

Note to self: RUN SLOWER ON THE 1ST-2ND RNDS YOU IDIOT! Ha. Shoot for 8mph pace, not 10 then 8,7,6....

later,
b
m/33/5'8-1/2"/168

39/m/190
as rx'd
70lb db swings

36:45
(pr is 35:03)

57 - about 20 mins faster than last time.

boy do i suck at running.

post held, try again:

41:22 as rx'd.
5:44,7:47,9:03,9:50,8:56

Ugh pissed I had to stop

3 rounds in 34 min and then had to call it quits when my hands ripped open and I couldn't grip anything.

26/m/5'11"/185
70 lb dumbell
45:09(PR)

to #59 Justin Smith

Have you read any of Dr. Sears' books? They are chock full of scientific evidence of the benefits of zone diet. To my knowlege, there are no published experimental data sets but the evidence is proven when considering the elite athletes who have trained with it. Also, Dr. Sears is an expert in lipid (fat) analysis and the way it works and does not work in the body. He developed the zone after years and years of fat research and how to prevent and treat disease. The fact that it is perfect for athletes turned out to be more of a side effect than the prescription. Try it and read the book.

EVA

T=33:31

First EVA

5 rounds
51:28
Subbed 1pood kettlebell
Jumping Ring Pullups

35/67"/190
Almost quit after rd 3.

scaled down to 4 sets of 800m 20 kettle swings 20 pullups 33mins. flat...I know terrible, this is still my first week of crossfit !

23/m/176/5'9"

34 minutes
5 rounds of:
800m run
20 kb swing (19 kg)
20 pulls (bout half dead hang, half jumping)

Ugh scaled down a little too far and could have done better but still glad I finished. This is just a fantastic workout that tests your conditioning, explosiveness, strength, and heart.
Thank You Crossfit

Gary - 49:41 (36:34 Running) 70lb Lat; 20 lb kb

52:16 run was farther then 800 meters 1.5 pood jumping pullups .. tired day

34:02

subbed reps for 20 & 20

as rx'd: 45:04

11 minutes faster than last time. Had to celebrate with 3 Guinness's and some wings.

m.23.175

had to use 1.5 kettlebell and sub 400s

35:43

scaled to
5 rounds
800 m run
15 kb swings @ 1.5 poods
15 pullups

33min

ouuuchhhhhh. Judging by the Rx'd times I may have over scaled lol, but still a great workout for me

22yom/155lb
san antonio, tx

30 yom, 185 lbs

58:40 subbed 70 lb db swings

pr is 44:24

M/27/150

First Eva, Just glad I finished! Probably about 45 minutes, didn't time it. Felt like I was going to throw up through entire second half, hardest workout of my life.

5 Rounds
800 Meter Run
30 45 Lb Dumbbell Swing
30 Pullups

42:17 with 70# DB swings (PR)

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups C2B ALL
time 56:49

last time it toomk me 56:34 but I scaled the KB, and I don't know if I did C2B probably not, maybe, it wasnt noted, so probably not.

The runs were in the dark I had trouble finding our mark and out ran the 400m mark on first two runs, not by much, but I was barely runnig trying to find the mark.

Funny thing I wanted to quit on the first and start of the second round. But I told myself to finish it. The rest was ok, KB's were rough. Pullups were good. Last round I died on. it went 10,5,2,3,5,2,1,1,1.

Glad to finish it. I want to do tomarrows. It looks good except the 5 round part. but that wont be as hard as today!

49:30

used 70 lb dumbell for kettlebell swings and my running absolutely sucked.

I did this in my garae again. 47 min. 48 sec.
I pr by 10 minutes. I had to break the pull ups into two sets of 15. The kb swings two sets 20 and 10. I had to stop a couple of times on my last two 800 meters.
kirk rangel
aka tito

D
@ home

800m 30 kb 30 pu
1 4:35 7:05 10:03
2 14:57 18:07 21:27
3 27:45 32:05 35:37
4 42:13 46:30 50:31
5 56:49 60:49 65:29

Scott m/6'/49/208
40# KB, assisted and jumping pull-ups
40:00

Janet f/50/5'8/160
30#KB, assisted pull-ups 15 of each
37:57

58:17

m/40/5'7"/146

Sub fast walk (6 mph) for 3 min for each rd.
60# dumbbells - no kb's in this gym
30 dead hang p/u's

41:xx

need to find a better sub for running.

M/32/5'4"/142lbs
As RX'd
46:10

So after a grueling week of work, a midnight wod yesterday, 4 hours of sleep and just 'one of those days'.. I near collapsed at globo.. After 1.3 rounds. I need rest.. Trying this one again tomorrow

31/m/196

45:32 as rx'd.

ridiculous. all of it.

Subbed 24kg KB

40:40

subbed 50 double-unders for 800-meter runs (logistics issues)

20kg KB

3 rds

5:40/9:20/10:52 = 25:53 total

Subd 50# DB but other wise as prescribed. 1:08:34 and nearly died! I'm only on my second week doing CF and let's just say I'm learning I wasn't in such great shape afterall!

own WOD:

30-20-10
-50# KB Thrusters
-push ups
-50# KB swings (full height)
-sit ups

11:59.11

THEN

12 min run (run as long as WOD took to complete)

Decided to step up my training so i'm slowly gonna work in two wods a day, twice a week.
First Wod:
95lb hang power snatch
400m run
15:37Rx
and of course "Eva":
35:13 scaled the 2 pood to 1.5 to keep up intensity. traps and shoulders were already sizzlin from earlier also, baby steps, baby steps. Finally starting to fine tune my diet, no energy loss during Eva, just a little cramping in the quads and calves. Feeling great though!

As Rx'd. 1:06:19.
Kipping pullups, American Swings.
Got a stitch halfway through, and it slowed down my run time a lot.

Ouch. Worse workout ever.

58:00
scaled KBs to 60#

m/20/6'1"/170

all the good treadmills in my gym were taken so i subbed 400m rows for the runs. i used a 70lbs dumbell for kettlebell swings.

38:13

Did Eva today in 27:55.... was going for 25 minutes, but its all good maybe next time.

Hello Rob Orlando i challenge you.My name is Seth St.Amand I may not be able to do not be able to do Fran one armed but will beat you at the sectionals regionals and the games!

43.93

5 Rounds
800M
1.5 Pood (30 swings)
Pullups (20)

44.53 OUCH

4 Rounds
800m
30 Swings (18 kg)
30 Pullups

40:06

This was a killer. Only did 4 rounds due to time but my arms were feeling it. Did my last 6 pullups as a jumping pullup.

2 x
800m run
55# kb swings x 30
30 pullups

and 800m run

PR: 3 rounds in 33:00

51.39 rx'd

43:48 Rx'd

It was hot and this WOD destroyed me...

39/m/5'11/165

3:00 Elliptical, 40# KB Swings & Jumping Pull-ups
30:45
1.06 total distance on elliptical

M/48/6'3"/195

first time with "Eva"
subbed 70 lb. DB for KB swings
1:14

30/M/5'10"/150

EVA

5 x

800 meter run As RX'd

Subbed 1.5 pood kettlebell for 2 pood, 30 KB swings,

30 pull-ups As RX'd

time was 41:12 (PR)

compare to October 1st of 50:19 improved by 9 minutes and 7 seconds.

Santi

I did Eva as RXd the day she was unveiled, it must have been March or April of 2008.

Today, scaled to 3 rounds and held back on the intensity. Still a rough time. Swings were pristine in form, didn't feel a need to break the sets; broke the pullups to like 20-25 sets, though.

24:34

eva 40:14 subbed 1.5 pood swings for 2 pood swings. brutal for me!

SUB 55# db
SUB 80# pd (t)

51:51
previous 52:52

M/23/160/5'7"

Rx'd 48:32

That was brutal, stoked that i finished it Rx'd.

Well... we did three rounds

58/M/203 - subs; 1000m row, 55lbs KB - 30:38

49/F/125 - subs; 1000m row, 35lbs KB - 29:26

24:44 treadmill runs

48.42

subbed 45# plate for kettlebell swings

20/m/5'11"/163

39/m/195/5'11"

800M Run
50lb DB x 30
Pull-Ups x 30

64:00

Brutal workout keep it coming(Guam)

Loved this workout. First time doing it.

Don't have a 2 pood yet so used my 44lb Kettle bell.

M/40/155 Everything RX'd except for the Kettlebell
34:04 Third cycle was the hardest for me. Forearms were pumped beyond normal for this one and holding onto the bar was a problem for the final 2 pull up rounds. Any advice on reducing the amount of "pump" in the arms would be great.

Have a great weekend.

"Killer 1 armed Fran".. nice movie

m/37/187/72"

62:05 as rx'd
It was freezing cold and I used it as an excuse to get a terrible time. Shame on me. On a positive note, I finished it.

M/34/230/5'11
800 meter run (treadmill)
30 Kettlebell swings. (First half of the WOD I did as rxd had to drop down to 65# for the rest)
30 Pullups first 2 round as rxd last 3 I had to scale using 1 foot to help get me up.

1:07 mins

My first time with eva, was in a dizzy mess after 4rnds.......Ive not quit on a wod since i started. Suffice it to say im looking forward to the next opportunity to get a better result

Sucks...i had a fat cramp in my calf on round 4 as I fast on fridays and my electrolytes are low. Bad timing for a killer WOD.

I limped back home the last half of the 800 and by then had to get to work.

Somewhere around 38:00 (I'm a slow ass)

sub'd a 45lb DB for the KB. 2 pood would flip me over. LOL

Pullups were rocking though! my kipping is getting better.

Scaled this for various reasons
250m run
20 x 32Kg swings
20 x Pullups
29:05

Getting some classic overtraining symptoms so cutting back for now.

M/25/5'9"/185

"CFSB" 2nd Cycle Deadlift 3x3, 1x15-20 WU 185x10,225x7,275x5,315x3
325x3
335x1F
335x3 (off my Pr by 10#, back just wasnt feeling it today...next time)
225x15

5-10 min rest then...METCON 6 rnds 5 95# HPSnatch, 15 pushups

Time: 8:58

DO WORK!!!

This really wore me out...did it in two sessions...one after playing 18 holes of golf I did 1 complete set and then everything but the last 15 pull ups of set 2...I was completely out of energy from golfing in the cold and not eating who knows...finished the rest at work at 3:30AM

First attempt was 25 minutes 2nd attempt was 43:00...leaves a lot of room for improvement!!

Subbed 60lbs DB

44:17 KAF

SUBBED 15 REPS 1 mile running total.

26.45.00

finishing the running today with the current WOD.

M/32/144LBS/5'5"
As rx'd
49:00

Not happy with that showing.

first time doing eva. Was worried.
Subbed this huge post ram that we have as a KBS
it is heavy hunk of metal. I dont know if the runs are exactly 800m but they are close.

31:31

m/5'8"/20/138lbs

did the inlet extreme workout this day

1:14:27 as rx'd

m/44/185

51:28

#6 Timmer.

Increased work capacity is increased work capacity. If Rob gets more proficient at one armed fran then dont you think his two armed fran time will come down? Why do we do any lifts that are outside the norm? Isn't that what crossfit is all about?

TM - 223

(M/24/166lbs - 5'7") Krak

As Rx'd - 36:02

(M/30/196lbs - 6'1") Jake

As Rx'd - 40:11

Carlos, way to go with that time man... did you finally man up and get a 70lb kettle bell?

M/26/193 Lbs. - 5'11"

as Rx'd...

38:45

rx

10:45

41:47

5 rds:

run 800 meter
25 lbs dumbell swings - 20 reps
30 lbs assist pull ups - 20 reps

3 rounds in 34 min.
Subbed 1000m rows for runs.
Not a strong effort early in the morning.

50:05
Subbed 70lb db for kettlebell
800's on treadmill

M/32/6'3"/200

40:55 (PR)

Subbed 70lb DB

Previous: 45:26

Back still in bad shape.
-900m Rn, 30 1.5 KB, 30 PL
-900m Rn, 30 1.5 KB, 30 PL
-900m Rn, 15 1.5 KB, 15 PL
-900m Rn, 15 1.5 KB, 15 PL
-900m Rn, 15 1.5 KB, 15 PL

37:15

3X CFU (no Pullups/dips)

WOD 43m17s
1 km run
30 X 45 # DB swings
30 Pullups (1st round strict form, 4 round jumping)

Burgener WU x1
Ido Portal's locomotion work x1 (minus handstand walk)

Eva (first time): 62:47
Subbed 50# dumbell, American style.

Swings didn't feel bad at all, I'll try rx'd weight next time.

CFSB Back Squats (295 max)

DNF
weak effort on Eva.
legs failed on the round 3

kbs @ 1.75 pood, still the biggest one we've got

time: 46'05

wu: 1 rnd x 10: dip, sit, squat, push
50 du's

51:25 (55 lb. dumbbell)
6.5 @ 1% on runs

38:39(PR)

21:30
3rnds
subed 60lb dumbell (not sure how much 2pd is. gues its about 70lbs?)

Felt like it was my first day in they gym...

m/56/5'10"/180

1:05

As rx'd, except used 40 lb db. And subbed 1000m on the C2 for running in the first round only. Did the treadmill for the other 4 rounds,knees be damned. The swings and the pullups actually got easier after the first round. Rowing was the wrong substitute for this WOD.

Killer.

36:28 (ties pr, but this one was run outside...last time was on treadmill)

M/25/154#/5'7"

3 rounds as rx'd - ran at of time due to schedule.

Time: 32:35

See previous date for PR time. On par for PR on effort but not for time.

As rx'd:
39:20

M/6'1''/191

As Rxd

70lb DB

Time 45:46

4 rds

1/2 mi run (about, my running watch quit after just over 1 mi)
3x10 pullups
3x10 DB swings w/ 2 35# dumbbells

34:08(31 last for 3 rds and swings with 1 55# DB)

Time per round was better but what an a$$ kicker. Easily one of my top 5 workouts I love to hate.

Wow! Not quite back to form yet after 6 weeks off.
Scaled to 3 rounds and 52.5lb dumbbell swings.

24:25

sub 22.5kg db swing and 3 rounds = 23min53sec, prev 23:51

5 rds
800m treadmill 2%Incline
30 x 70 lbs db swings (that was crazy)
30 x dead hang pull-ups

80min....lots of room for improvement

Being doing CF for just over a week now. If it wasn't of those swings at 70 lbs it wouldn't be so bad, I had to take breaks at each 5-10 reps, they killed me. Looking forward to the next time I do it.
Jon

m/44/185/6'3

As Rx'd just under 44 minutes.

Eva- first time as rx'd. Last time used 1pood KB and did it under 30 min... The jump to 2 pood made a HUGE difference for me.

57.44. I feel wasted/euphoric.

52:35 as Rx'd

34.07

40# db swings

m/30/5'11"/180

As rx'd with 1 1/2 pood kettlebell
(it's the heaviest I have right now)

35:55

First time completing all 5 rds and doing the allotted number of pullups.

f/33/5'8"

Scaled and subbed

3rds, with 1 pood kettlebell and jumping pullups

25:50

scaled: 40lb kb, 20 pu w/ 60lb assist

4 rounds
36:30

gym closed before I could do last round

m/35/5'10"/187
Eva with 15kg db otherwise as RX 40:56 with my training partner meeting pukie for the first time at 45:06

54 and change

a few minutes slower than last time. Just wasn't feeling it this morning. Runs were obscenely slow and generally too much standing around. Needed someone yelling at me or something.

3x5 BS (235)
Eva
Sub'd 70# DB for 2 pood KB.
40:39

44:57
used 54# kettlebell

m/40/170/5'10"

4 rounds

30 Double-Unders
30 1 pood kb swings
30 pushups

19:55

C-
37:15

Jeff @ home
43:21

...I need a break.

As rx'd

49:24

Karen:

1/2 mile treadmill run
20 db swings - 30# (round 1 - 22.5#)
20 pullups (round 1 - 52# assist, rounds 2-4 - 58# assist)

4 rounds - 34 minutes

Last time (12/24/08) was 46 minutes, and the weights were lighter. Go Karey!

heading into 4th round, got the 800m run then the gong went

27:02 at that point, sub 40 was in reach!!!!

35yom / 207lbs

Puppy "Eva"
Four rounds for time of:
Run 400 meters
35# dumbbell swing, 20 reps
20 pull-ups

24:54

My 400m started faster than ever, but I got progressively slower (as usual). I used a 35# dumbell for my swings. Broke up all sets of pull-ups, which started out strict, then went to jumping after I did 15 in the second round.

Im going to stop looking at this message board, why do people post their workouts if your not going to do what the WOD says.

I did a jacked up helen instead.
3 rds for time of
500m run
70 lb kettlebell swing-21 reps
21 pullups
18:57
Julie
3 rds for time-Helen+300m
500m run
35 lb kettlebell swing-21 reps
12 pullups
19:something-first real helen! My wife is so strong!

As rx'd

3 rounds + 800m + 30 swings

61:19

Absolutely brutal.

M/24/153 GregAwu

As rx'd - 63:01

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

CFWU x3
53:41 sub (75#DB for 2pd KB)

scaled to 3 rounds
used 28 kg kettlebell, heaviest I have.
pull-ups as rx#
time: 36 min
is OK for first time Eva
Have fun, Johan

scaled to 3 rounds
kettlebell 28 kg (heaviest I have)
pull-ups as rx#
time: 36 min
is OK for first time Eva.
Have fun, Johan

Only managed 3 rounds in the time I had.

60:17

Was really exhausted at the end though

49:42, subbed 900 m row for the run and used 1.5 pood kb. Slower thaan last time by about 4 minutes. Very tough workout on the shoulders.

m/31/210
38:10
Jumping pull-ups

Brad
43;12
Jumping pull-ups
1.5 pod kbs

M/33yo/192cm/94kg
As RX'd, pull-ups was in rings, rings to shoulders.
52:17

Rx'd

34:23

same sub as last time

1.5 pood KB 15 Reps
15 Pullups

X 5

30 minutes
last time 28.

Too much chocolate lately.

rxd 52:53

Hope this post works...my last few didn't come through for some reason.

Did a scaled version of "Eva" after a tough crew practice of 4x2k at race pace yesterday.

3 rounds for time of...
800m. run as rx'd
1 1/2 pood KB swing x 30
Pullups as rx'd (all sets broken)

Came in at 20:53. Not the fastest guy out there and each set was significantly slower than the next, but as I improve, I'm focusing on placing extra emphasis on the pace of these longer workouts and not burning myself on the first set.

So...just when I think I am making progress at XFit, I have to see Rob Orlando doing one arm Fran...I am not sure whether Coach is trying to motivate me or depress the hell out of me...

Also, can someone please DNA test Rob Orlando to determine if he is actually human and not some extra-terrestrial sent to Earth to show us how weak and puny we are...

Subbed 55 lb db and did 10 dead hang pull-ups
53:10

1.5 pood KB
15 dead hang chin ups
43:40

rx 40:52

2 rounds
Sub: 40lb db
inverted rows

Group WOD with clients,
5 rounds for time:
21 push press, 45#
11 PVC ohs
400 meter run with 30# db's
20:33

good god this one's a beast.

75# db for kb

59:08

finished 4th rd in 43ish minute, then hit a wall on last rd of kb/pu. treadmill at 1.5% kept stopping either due to malfxn or malfxning runner.

50 mins - 45lb KBell swings. Ran 800s at 6:15 pace x2 and 6:30 pace x3

As Rx'd
m/16/155

61:05
hands ripped on the third round!
couldn't grip anything.

CFWUx1
44:46

3 rds. 800m, 30 62lb KB, 30 pu's

25:49PR

Avg HR 171, peak 183, w/SLD. I didn't even want to do the warmup, so bloody sore and tuckered.

Congrats to all the old guys, especially Memuc!

M/47/200

First WOD I haven't been able to finish in quite some time. Only 3 rds. Just didn't have it. The KBs were brutal.

29:37 for 4 rounds

had to cut short to take son back to college.

Will be doing Eva in a couple of weeks at the end of my programming cycle. Honest :)

Did "Helen" this morning:

9:57

Runs were pretty frigid this morning...

M/25/5'9"/195

3 rounds:
800 m run
20 1.5 pood KB swing
15 pullups

41:55

36m193
3rds, 50# swings: 35 mins

36f126
5 rds, row 100 strokes, 25# swings, ring rows: 40 mins

55:29

11 minutes slower than last time

NO EXCUSES - my head and body were not in it

combined Eva with 091114 WOD for 4 rds...
800m run
15x 95 lb push jerk
15x 1.5 pood KB swings
15x L pull ups
32:30
PM, garage/street, 55F

Humberto 41:18

Karla 40:45

20/m/6'/189

as rx'd

only got to four rounds as the gym was closing

30:42

hands got so torn up

5 round of:
800 meters
2 pood Kettlebell swing, 15 reps
15 Pull-ups

57:00

m/34/6'/175/none

3 rounds
33:04

M/51/6'1"/188

As rx'd except subbed 15 knees to elbows.

This was brutal for me. In the middle of the 1st round I wanted to quit. But I managed to hang in there and finished in 1 hour 15 minutes.

35:45
60 lb dumb bell

Scaled/Modified down to BrandX Pack-ish :
4 rounds for time:
Run 400M
1.5 pood KB swings, 20 reps
20 pull-ups

TIME: 20:08

I scaled down to what I did last time I did this WOD, except I increased the KB swings to 1.5 pood instead of 1 pood. Last time I finished in 26:15, so finished 6 minutes faster even with the scaled up KB swings.

Used 1.25 pood KB b/c that's the only kettlebell I have.

The rest as RX'd.

51:41

"Eva"

Five rounds for time of:
Run 800 meters (subbed row 800 meters)
2 pood Kettlebell swing, 30 reps (subbed 70# DB 15 reps)
30 Pull-ups

Time: about 48:30. Made DBS scale because last time I did this without mod, it took me about 1:15. Still tough, DBS sucked life out of me, and I had to do PUs 5 at a time.

M/32/195

38.05

Hard!

btw: 153

3 rounds, 19:45. w/ 24kg swings and pushups. hands on the last leg of healing so i don't want to re-tear them, plus my pushups need more work anyway.

Last time: 3 rounds in 26:18. i think i was swinging 55# with an olympic dumbbell. still a huge improvement.

sub'd in 1.5 pood for 2 pood
rest as rx'd
40:55

m/31/190/'10"
57:18

hahaha, did not pick up on the sarcasm, sorry Ted Rob is my man i jumped the gun on it a little.

42:05

2 rounds
40 lb swing

19:38

2 rounds

40 lb swing

19:38

41:37 Rx'd

52:30

800 meter runs, 30 lb dumbbell swing, 20 pull ups

16:39

Five rounds for time of:
800m Run
30KS 1.5 Pood
30 Ring Pull-ups
Time: 44.03

This was brutal.

My version of Eva

5 RFT
800m run
20KB at 45#
20 Pullups

47:07

Subbed Navy PFT:
Max Situps in 2 min
Max Pushups in 2 min
1.5 mile Run

88 situps
68 pushups
1.5 mile in 9:51

Then cooled down with 10 pullups
3 sets of 10 dips
2 sets of 50# curls
3 sets of 180# bench press

3 rounds + run & swings 36:00m then got a bad rip on last swing, had to stop to clean it up

20091116 2130hrs
WOD091113: 'Eva': 5rds of 800m, 30 CFKB Swing (32kg) and 30 PUs
Did 3 rds of 800m, 30 CFKB Swing (32kg and 20 PUs.
32:22

24/m/170lbs/70"

"Eva" as rxd

47:57 new pr

46:04

all 5 rounds
45 lbs dumbbell swing.
40-50-60-70-80 lbs assist on pullups.

Subbed 1 1/2 pood KB - don't have a 2 pood. Everything else as rx'd with dead hang pull-ups.
Beat my previous best by almost 10 minutes.

56:42

[56:42]

400m 55lb dumbell, 50lb resistance pull up machine. 47 mins

M/25/71"/185lbs

As Rx'd 48:06

5 rounds

1/4 mile run (indoor track)
30 reps KB swing, 35 lb. dumbbell
30 jumping pullups

28:25

(~5 min total walking up and down stairs between exercises)

30/m/68kg

Push press 3x350/55/60kg

2 rounds of eva in 19 mins.

5 push jerk @135#
100 m sprint
20 KBS 1.5pd
x 5rds
2 min rest b/w rds

no 2 pd and need push jerk practice

as rx'd:

69.34

Ran a 6k with Ursh, steady state

3 rds. 39:11. I've feared Eva and still do. This is the first time I was brave enough to try her. Three rds sucked. Can't wait to see how bad 4 rds suck next time

m/30/150

3 rounds 26:47

40 minutes, subbed the db swings w/situps.

Scaled to 3 rounds. 40 minutes.

Runs on treadmill (at times slowed to walks).
KB's in round 1 and 2 unbroken, Round 3, broken 20-10
Pull-ups broken 10-10-10

Smoked.

4 rnds
40lb kettlebell

35:28

purchased a 2pd kb for the wod thanks to miyagi!
went 2 at a time and only had one 2pd kb. therefore we did 15 1.5 pd kb swings and 15 2 pd. kb swings! the rest as rx'd!

42:09 (pr) 2 pd kb swings are rough!!!

@thesweatbox

*subbed 2-pood X 20rep + 1.5-pood X 10rep

(first time swinging 2-pood around)

42:09 (newPR)

@ the sweatbox
subbed 2-pood x 15reps + 1.5 pood x 15rep

44:39
1st time doing this WOD

Subbed with:
2 pood Kettlebell swing, 15 reps
1.5 pood Kettlebell swing, 15 reps

Everything else as Rx'ed.

First time with this WOD and the 2 pood Kettlebell. My pull-ups still suck.

49:24

Eva
5 rounds with 1.5 pood Kettlebell
1st attempt so I took it slow
58:23

4 rds w/ 22 kg dumbell: 36'25" + jumping pull ups
NO energy.It's 100 % humidity during build up @ 0430 hrs. I went and bought a 1.5 pood kb as well.

scaled to 4 rounds of:

3 to 3:30 min jump rope
52.5# db swing 30 reps
20 pullups

splits:

rd 1 - ?
rd 2 - 16:20
rd 3 27:09
rd 4 37:00

it was raining outside and I didn't feel the need to add that component to my first Eva, so subbed jump ropes

Rx'd

34:33

Not as RXed

27:20

with 5 rounds
800m
50lb KB X 20
20 Pull-ups

As Rx'd

I seem to be saying after each workout 'THIS WAS THE HARDEST ONE EVER I SWEAR' its become a recurring theme...but I really think this was the hardest one I have ever done! Started in September, and really enjoying it.

53:20 of pure pain. I could have thrown in the towel after the first frickin round!

As rx'd 1.5 pood kb - 41:49

Subbed 800s for 400s.
34:55

(done 11/18 midday)
Sub Helen for Eva: 24:33...162/176
3 rds. 400m, 21 55#d/b swings, 12 pull-ups

m/19/190/6'3

800m
30 75# swings
30 PU
800m
10 75# swings (oh fuck)
20 55# swings
20 50# assist pullups
400m
20 35# swings
20 50# assist pullups
400m
20 35# swings
20 50# assist pullups

1:19:11.2

Hotel gym sub, yay.

Three rounds for time of:
Run 800 meters (treadmill)
45# DB swing, 30 reps
30 Lat pull downs - 130#

20:17

25kg DB, 14kph on treadmill

3 rounds - 22:37

m/26/222/6'3''

modified eva (just did three rnds by mistake wrote it down wrong)

29.20

1 hour. 30 minutes. and some.

even subbed 50 lb kettlebell swings instead of the 2 pood.

M/33/6-'1"/198
Scaled:
Five rounds: 400 meter run/50lbsx30/15 Pullups
20:59

"Eva"

Five rounds for time of:
Run 800 meters SUB Life Fitness Bike (22:30)
2 pood Kettlebell swing, 30 reps SUB 70 pound dumbbell
30 Pull-ups

47:09
----------------------------------------------------------------
Compare to 090630

Run 800 meters
2 pood Kettlebell swing, 30 reps SUB 70 pound dumbbell
30 Pull-ups

48:30

,[...] www.crossfit.com is other nice source of tips on this subject,[...]

47.13 PR has to sub rows twice. No open treadmill in globo

G-MONEY

subbed 1-pood kb swings & 10 pullups

44:16

Did Barry Cooper do this WOD?

26/m/216

NonRx (sub 10 jumping PU for 30 PU all 5 rds)
1. 7'39
2. 9'22
3. 12'21
4. 8'53 (Only did 10 KS)
5. 8'10 (Only did 10 KS)

Total: 46'25

m/29/6'1/195

as rx'd

48:25

820m run
1 pood swings
30 pull ups

5 rounds in 41 minutes.

46:46 done with a 60lb kb(that's all I had). Also, the runs were definitely over 800, not sure by how much though.

round splits:

7:46
9:08
9:57
10:07
9:46

CFWU
Eva (70# Db vice 2 pood KB) otherwise as rx'd
55:20
M/48/193#/72"

22:21

Did one as Rx'd
Did one round Porch
Did one round Pack

Had to stop after 3 rounds - nothing left in the tank:
Assumption is that workout performed is equivalent of Pack workout.

-Totally screwed up scaling
-Haven't eaten well
-Haven't slept well

M/44/166

35:14 (PR)

44lb KB x21/ 21 pullups

m/36/5'9/174

CFWU-3. Reg except 12 pushups instead of PU 2nd. Superman. No Burgener. 2 min DU.
43:57-PR
7:05,8:48,9:21,10:15,8:21
All runs inside. Prob helped time. Most PU using ace bandages on bar beside steps. Tough to keep bandages positioned wide enough. Used other bar for last set. KB pretty consistent 15+10+5. Tried to push harder on later run laps once I recovered. Still need to go much faster though.
6/30: 47:01
12/23: 47:08
2/24/08: 45:36 w/1 pood.

as rx'd:

48:50

30/m/5'11"/205

45:47

About 5 mins off PR but just getting back

M/20/5'10/140

5 rounds for time of
50 Burpees - still can't run so subbed burpees
53 pound Dumbbell swing, 30 reps
30 Pull-ups

52:08

This is the first wod since I started Crossfit that I have been almost afraid before saying 3-2-1-GO! but I broke it into sets of 10 reps and that made it easier to get through. Surprised myself in the end.

only did 3 rounds
24:24

I really wanted to quit about half way thru- i think this might be the hardest WOD i've done to date...

As RX'd

49:24

of hellish pleasure...
on 091124

subb'd 1.5 pood (not available in gym)

rx'd otherwise
59:53

Sub'd 1.5 pd KB. 33.27. 39.44 last time.

modified version: Ran 800m, 30 50 lb. db, 20 pullups including jumping ones when fatigued.
33.15

As Rx'd

45:23

43 yom 203 lbs.

1.20 mile run wu

20 lbs. kettlebell
70 lbs. assist on pullup machine

39:17 (PR)

34 yom. unknown weight.

1.5 pood 36:11 PR
36:53 last time. Three rounds

48:36 4 x rounds with 30 lbs. & gravitron up to 100 lbs. assist

m/40/67"/180#

5 rounds for time of 40:06

800 meter run
1.5 pood kb swing x 20
pull-ups x 20

CFWUx3 (no pull-ups)

First-time Eva (no idea she was so brutal)

ONLY 3 rounds for 43:43
As Rx'd
800m Run on treadmill (Random, level 3)

Ernest M/39/61"/165

As rx'd

51:30

Hands are destroyed...

-800m runs on tmill (0.5 miles; speed=8.8; 6:49/mile)
-55-lb db swings
-sub'd 15 reg pull-ups / 15 jumping
-only had time for 3 rounds = 29:30 (5 rds in 47:25 last time)

150 jumping pull ups
150 kettlebell swings (35 lbs.)
25 minutes of MMA

29/m/185

done on treadmill with 70# DB: 40:53 (and it still sucks)

Eva tears you up. My DOMS is setting in.

1:06:35 (pr)

M/31/5'9"/152

As rx'd.

1:02:34

Very slow on the runs, because of bad knee.

m/42/6'/155 11-25-09
3:40 24" box step ups
20 - 35# KB swgs US style
17 pullups
27:46

43:25 as RX'd

54:28 30JUN09

M/39/182/5'10"

45/m/173

a late makeup

outside on the hills

52:41

not bad, 8 minutes off PR

Love it!

42:11

5 rounds
200m run
10 45# kb swings
10 pull ups
14:29