Great WOD, thanks Coach G!

This more like it!
I can do this without ruining my shoulders more.

15:42 That one hurt.

BOOM!!!!!

this is a puke'r. Many many pukes will happen from this WOD. I hope not to be one of them.

As I look at the photo of the Christmas card, I can't help but think that the kettlebell would completely destroy Mr. Snowman as he brings it down.

Great Wod. ouch.

ahhhh now this one i can understand!!!

WOW!!! Thank you Coach, thank you!

Frick-in BADASS! Love the Cards!

Get some...

wow! this one gonna to tough!

is the run un-weighted? lol

LOL at ^^^

Gonna have to row 1k. Running in 10 degrees then power cleaning in a heated gym is begging for pneumonia. Looks like another brutal one.

#6...

I was wondering the same thing...where would it go? But LOVE that he's got a pipe while he CFs!!

Wait - is this 800m WITH 155# weighted?

; )

Every workout on here is genious and awesome! Crossfit is the best....no complaints.

50# dumbell thrusters
pullups with assist 60#

just did one similar to this one.

4 rds for time of:
400m run
15 power cleans, 155#
15 ring dips

time - 16:05 i believe. dont have my journal with me. it sucked, my upper back was destroyed for a few days.

i'm doing fran tomorrow instead. i missed her the last time she came up. i was hoping my fran tshirt would get here before i did it but it doesnt look like its gonna happen.

Hopefully we don't have to do these dressed as snowmen...like the picture!!

how far is 800 meters half a mile?
And were talking sprint right?

#20 and anyone else new to here....
That is not a question to ask in the forums. Use your brain! grab a calculator! Read the FAQ!
And as for the running...if it says "For time", that means you want to do it as fast as possible. Take that however you want.

#20. eight hundred meters is half a mile yes. you are to do the entire workout as fast as you possibly can; so if that means sprint a mile and a half, then sprint a mile and a half. for me, i pace myself on the run and "sprint" on the cleans. for others to achieve their best time, they allocate their energy differently. it's up to you. complete the entire workout as quickly as you can while maintaining health safety.

what do you think the snowman pukes?

Whoooo!!

Very cool, can't wait to be destroyed by this one.

Way ta go d.dot lets steer people away from wanting to get help and doin crossfit. Ya maybe they could have got a calculator or read the FAQ, but god forbid someone to ask a question on here! If that is a response that shouldn't be on here then what is yours....and the 400 comments from yesterday arguing whether or not to use a db on one arm pull ups! This is to aid and help people "forging elite athlete" not get mocked!
Think about it!

Anyone know a respectable time for this one?

Love the snowman w/ the KB! This one will be a killer.

Thank GOD they're power cleans! I might have a chance of doing this as prescribed. Not fast, mind you, but hopefully as Rx'ed.

I think the snowman with the kettlebell would have an easier time if he wasn't smoking a pipe. Then again, Crossfit has never been "easy."

Shoulders get a rest thank god.
looking foward to this

#27
I'm guessing a decent time would be around 15 minutes for a slow runner. I can power clean much faster than squat clean and can definately do 21 in a minute @ about 1 per 3 seconds. Plus a slow 800m of 4 minutes gives you 5 minutes per round.
I'm going to aim for sub 12 minutes with 2:30 for each 800m

How many people here sub crossfit days for regular body building workouts during the week, just to keep the pounds on?

#33.... Ha!

30/M/5'10"/149 (MTN WARRIOR)

155 is more than my body weight, ouch! this week is big man week seems like to me. LOL! I am scaling down this one some some.

SANTI

#35 Santi, YES. Indeed big man week. At 195 lbs, I'm loving the pull-ups and enjoying the running :)

#33 aajj, I do some strength and olympic lifting training some days. I tend to be strength biased (not bingo's CFSB program, my own) and it works well for the transfer effect of being stronger than the average crossfitter during METCONs and competitions.

"I'm going to aim for sub 12 minutes with 2:30 for each 800m"

Comment #32 - Posted by: Travis 23/m/5'9/195

Video that!

^^^ Seriously! I second that! If you can maintain a 5 minute mile pace while stopping every 800m to do 21 PCs at 155# you're a machine and will probably win the games next year!

Great Pic!

Awesome Pic!

0:18:52 that one hurt!! But felt good once done

Hey Herm,

I did yesterday workout this morning, I am greatly Improving in my thrusters, and i guess if i should would have use a belt to hold the dumbbell and more time I would have completed the workout, when the workout comes around again, I should be good to do the WOD as RX,d as far as today's workout, I think i might scale to 135, 135 still alot of weight or try with 155 and take my time, sucks to be a small dude this week, but this week is Sucky sucky fun! HAHAHA! I wonder what's tomorows workout considering the fact that it is big man's week.

Santi

#32

Yeah, I look forward to seeing that. 2:30 for 3x800M (with no stopping) - sure if you are a decent mid distance runner, stack on 21 155# power cleans (with zero rest) in 60 seconds each? Zero chance of that happening. Not going to see many people under 15min on this one.

#33 Aajj...and others in the past couple days asking about body building. The CFJ is a hugely great investment!!!!!

There was a good article from a CF box owner who is also a competitive body builder in the CFJ a short while ago, Josh Bunch. Actually, there's been a few. Chastity Sloan has some articles/videos in there as well. I'd start here:

http://journal.crossfit.com/2008/10/competitive-bodybuilder-becomes-crossfitterand-wins.tpl

Here's some pics of Chastity at the Arnold Classic (huge bodybuilding & fitness event):

http://contest.bodybuilding.com/bio/89/

It just goes to show how infinitly scalable CF can be - modified to support anything from Wounded Warriors to Body Builders to grandparents to studs & stud-ettes.

Good luck!

If anyone does this under 15 min legit I will be extremely impressed.

so cute

This workout looks brutal. 155# is my 1rm PC! :P
Love the Christmas cards and the new I <3 Fran shirt. Gotta get me one of those :)
CrossFit Northern Ireland looks awesome - can't handle their accents though (only cuz I'm English lol)!

so we have to run 800m in the snow and lift a 155lb snowman?

Well my time was 42:23, I am just happy I got through it!!! and that was just power cleaning the bar!(my first power clean BTW- new at this :)) great one!

F/24/125

(28:40) Scaled down on the PC weight to 100 lbs after the first round. I'm not used to this kind of training but it is absolutely amazing! WHHHHHAT A RUSH!

TM - 223
(M/24/168lbs - 5'7") Krak

As Rx'd 20:19

**Towards the end I had to focus on proper form in getting my arms under the weight and standing up completely. Always seems to me like my speed is sloppy - or maybe that's just what exhaustion feels like**

m/44/185

as rx'd
28:00

As rx'd

21:56

as Rx'd;
37:00

2nd week of CF, I had trouble gripping the power cleans after half way through the first set, was going about 5 at a time after that

32:42

tuff

27 5'8 168

Yep, this is gonna hurt.

#45 Dave, I just laughed my ass off at your comment!

And I'm thinkin that snowman is winning the games next year...I'm gonna try today's wod while smokin a pipe! Hahaha!

Crap I don't have all the weights!! Time for alittle math gonna have to figure the percentage of weight lost then increase my reps by that percentage.

had to sub: 1000m rowing, and 15 reps of 60kg powercleans, 3 rounds in 29:58 min

35:45
100# PC (21,11-10,7-7-7)
2nd WOD...ever.
m/34/6'/208

Some one tell me this could be A LOT worse (please).

Love this stuff. Some of you set the bar very high, and that is very motivating.

Can't wait to see what tomorrow is gonna be like.

M/42/5'11"/175

135# PCs for 1st round; 125# PCs for 2nd & 3rd rounds

29:24

For power cleans, they all start from the floor since it doesn't mention hang, correct?

23:10

as rx'd
20:43

19:40 as Rx'd

As rx'd 18:51

37 M 215lb

32/M/190

freaking pathetic

Not as rx'd

took 9 days off after a minor medical procedure.

Cut runs to 400m and cleans to 135#

Stopped after 2 rounds - 8:57 or 9:57 can't remember now.

28/6'8"/225

24:04

25:58

M/35/190/6'2"

20:50

Scaled to 115lb to maintain form.

M/48/6'/183

3 Rounds:
800m Run
135 Power Cleans 21 Reps

26:11

Crossfit day 2
scaled way down-never done these before
65 lbs
3:30
75 lbs
3:15
80 lbs
3:08
total 27:00

Scaled HUGE to 95# pc's (dunno, feelin week today and hammy STILL acting up... over a month now)

19:36

3 rounds
800 mm run
125 power cleans 21 reps

39 min for me
30 min for doug e fresh

felt good .......

19:50 done at the gym. With Eric.. we set up 2 bars beside each other behind the treadmills and went ahead. Finished at exact same time. Good cat and mouse game.. great push to go faster.

m/35/155

Wod as rx'd 26:55... Not really fast but it will do....

m/32/5'9"/175

as rx'd 39:37, it was a killer!!!

As prescribed:

21:23

M/34/70/205

as rx'd

24:43

feels so good to be done.

Scaled down to 25, then upped to 30s (95 and 105) for cleans. Broken sets.

30 min even

27:41 scaled to 135lb

right weight for me right now, but feel like i left something on the table on my time.

M/29/219

135#

24:00

As rxd

22:57

Subbed 135 for the power cleans.
26:55 (Probably could have gone with 145)
My grip strength is weak, this plus yesterdays one-handed pull-ups pushed me to the max. Good stuff.

3 x (0.5 mile run + 21 115# PCs)

= appx 25 min. And a great 1-on-1 game of me vs. stomach contents afterwards. I won, which was nice for everyone (esp. gym staff).

Also, I think tendons in the fronts of my shoulders are hurting from both this and the DB thrusters. Guessing it's a form problem. Any tips? Thanks!

Scaled down quite a bit. On week two of CF. Did 3 sets of 21 PC w/ 105 lbs. And since the weight tent on the base I am at in Afghan is seperate from the cardio tent I subbed in 50 crunches for the 800m run. Calf is still sore also so didn't want to run. Probably not much of a sub, but needed some ab work. Hopefully we don't do abs tomorrow.

M/34/165
23:58
Used 135# for power cleans

bw 165

subbed 400m for 800m

16:43 (est. 23-24 as rx'd)

Another vid about how weak we are compared with our ancestors...

http://gmy.news.yahoo.com/vid/16952659

I'm getting off my computer...

What a treat! cant wait to destroy myself

3 rounds, 800 m , 45# hpc

17:35

31/m/5'10"/210

as rx'd 31:43

23:07

55lbs power cleans

right knee still sore from lunges last week, so did lighter weight for cleans

34/F/5'10"/163

Woke up with a nasty, congested cough this morning. I feel OK but I know I’m not 100%, and I can’t breathe right. Couldn’t pass up this new WOD, though!

As Rx’d with 110#
19:09

Cleans were more difficult than I anticipated.

40/M/180

20:49 as RX'd

40 minutes roughly
155 for the first round then 135 for the next two

Subbed 115lbs

24:01 KAF

Used #95 for cleans... hoping to improve my form before I increase to rx'd weight on these!

Total time: 21:16

Great workout!

as rx'd:

19:59

my wrist gave out on the last set causing me to put alot more hip into the clean ... in the long run i think it paid off.

got older nate/27/185/6'/m

#100 Cleans
17:24

as rx'd

26:33

goodness that hurt

Second to last day of custom programming.

Jackie this morning:

1000m row
50 Thrusters @ 45#
30 pullups

7:42 (PR)

Hands still not great after Eva yesterday but plowed through it.

32:10

M/6'1''/195

Subbed Hang Power Cleans for Power Cleans

Otherwise as Rxd

Time: 26:22

22/135/5'5"

105 PC & 800m run

21:10

Not bad? was hoping to break 20 min though.

m/40/158
26:16 as rx'd

25:55, dropped to 110 on cleans after first set, core couldnt handle 155 today,

Fellow CrossFitters,

I know there is a lot going on right now with the holidays approaching. But I am asking you to please get the word out and ask people to donate. There are 19 kids who will not be having Christmas with one of their parents this year and we have 4 members of our CrossFit community that are no longer with us.

When I look at all I have going on in my life, it seems pretty trivial compared to the suffering they are currently enduring. If we can raise money to help ensure these 19 kids get a good education and help them get the best start on life they can, we will be doing a great service to them and honoring the service of their parents.

At the end of the day, this is important, it’s what sets this community apart from all others and it’s what makes this community unique. So please take the time to contact friends, family and coworkers and ask them to donate. Truly, the effort on our part is minimal but the impact for these children is significant.

Thank you,

Paul #6 - the snowman is a crossfitting snowman and therefore just so tough the kettlebell bounces right off of him! He actually uses the rebound to improve his cycle time.

M/21/170/6'0"

Definitely not a good idea to workout with a cold. Got the first 800 in 2:55, did 3 power cleans at 155 lbs, then bumped it down to 135 lbs for 18 reps before calling it at 6:58. The stuffy nose was the killer.

scaled to 135#s

19:12

All outside in a driving wind and rain storm at 45 degrees F in my gravel pot holed driveway.

I felt like a kid. Every time I let the bar go it splashed in the puddles and all over me.

#108 Don Clarkson

I forgot to mention that I already donated! I created a facebook event to get my friends to donate too, but nobody has yet. Its kind of disheartening to see how many people don't even take a glance at something that can help others. I'm doing the Lumberjack workout on Saturday though, and I told everybody I'd post the video. Hopefully that will get some people to pay attention and donate.

15:00
@ CrossFit Redline, Naples, FL

2 rounds whit 165 pounds
the last whit 135 pounds

39:35

# 112

Thanks TJ! We'll keep trying to get the owrd out!

Don

33/m/164

subbed w/135lbs power cleans and did 2 rounds 19:30

Scaled to 115
23:13
Nice workout

24:45. 145# PC and 100 Double unders instead of frozen running.

28:33 - 5 rounds, Scaled cleans to 135@12 reps/rnd. Never let go on cleans, good for me. 155 too heavy this time.

The first 2 sets running on treadmill, last set rowing machine (treadmill taken) scaled the wights to 120 lb. Time 18:30

F/23/5'8"/175

scaled to 115# -- well, because I'm a girl. any other girl can yell at me for saying that if they want to ;). but wanted to keep this moving somewhat-quickly...

19:56

Did better on the 800s than I predicted I would. The cleans were relatively easy. I agree with the above comments- REALLY glad these were just power cleans.

f/40/170/5'11"

Awesome workout. I love power cleans and for once, I could do it Rx'ed and in a reasonable time. (like in the 20 - 30 min range)

3x( 800m, 21 power cleans 110#)

time 24:14

Can't say I was burning it up out there on the track, however.

Carole
F/51/5'6"/130
22:22, with 85# power cleans.

Kevin
M/50/5'11"/170
31:02, as Rx'ed.

I was really happy just to be able to do the full prescribed weight on the power cleans. Wasn't sure if I would be able, but got them all.

as rx'd

29:19

As rx'd in 17:12.

as rx'd 22:21

m/42/170/6'

a scaled to 135# after a bit...didn't have the time!

24:06

M/35/173

155# and 21 too much for lower back today...??

3rounds: 800m and 15x115# in 17:05

21:20. Good one, can't stand the 800m runs.

M/44/6'0"/175
subbed 105lbs for cleans
1000m rowing
22:45

Tough workout!
Scaled to 115lb Cleans and subbed in 3mins skipping vice running

TIME: 19:42

Finished with a 2000m effort on C2 at approx 75% - 8:52. That hurt more than posted WOD!

Wish I could run but after numerous reconstructions and other surgeries on my knees, they don't react well to the pounding! Must be odd to sub in skipping, although the movement doesn't seem to affect me the way running does.

Looking forward to tomorrow's WO.

20:51 - 3 rounds; cleans scaled to 115# to maintain form.

M/28/5'9/203

as Rx'd

28:28

Crossfit E-City lunch time crew

Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps

Santiago: 18:31 as Rx'd
Todd: 22:23 as Rx'd

3 rounds for time
75 box jumps, 2' box
21 power clean, 155#

21:35
quite a smoker....

Jump rope x1100 in 7:16

5x5 weighted pullups, 60#

12 degrees out so no running

3 rds:
155# PC
1K row
26:45

Scaled to 135# - 27:03

M/41/205

22:40 as Rx'd

m/21/175

first round as rx'd
second and third round scaled to 145# (still 800m)

24:55

Humility smackdown - last night I said "YESSSSS POWER CLEANS" and midway through round one I said "NOOOOOO POWER CLEANS."

C: 21:30 subbed 50 DU for running, I think im this close to completely "getting" DU.
BG: 26:22 50DU=run, 115# HPC, this turned into a forearm/grip workout, will work on the HOOK grip

CFWUx3~Left 1 arm pull ups

PT told me today that in 2 weeks MAYBE I could start going overhead with weight and do pull ups-rhomboids, lats, and every other muscle associated with the scapula are working properly since being diligent with PT exercises and overhead/pull ups being taken away from me last week!

105# for cleans

TIME: 21:28

M/26/140/5'11"

120# for cleans
22:30
Still can not run because of allergies, I hope the allergy shots kick in soon.

27:32
As Rx'd, ran on elliptical at level 15

22:28 125lbs power cleans

slipping and sliding in the new snow. But, my Vibram Fivefingers do leave an interesting imprint in the snow.

3 rounds:
crossover lunges 60lbs
one arm pushup progressions

24:39 (115#) and subbed 800m row

as rx'd ( I don't always get to say that)
22:15

My first crossfit workout...scaled the cleans to 95lbs and the intensity was still unsustainable.
24:05

M/37/6'2"/208

Run 800m
95 pound Power cleans, 15 reps

14:59

Will increase to 115 and 21 reps next time. Trying to start slow.

20:44 rx'd

As posted except did 800-400-400 for the runs
27:32
could have shaved 5-10 mins off that as I can't get a good technique to get the bar down once it has been cleaned without basically throwing it on the floor.

M/44/185/5'9"

Sub'd 1000M Rows and 135# PCs - 28:28

48 / 176

as rx'd

28:26 - it was all tough for me

As Rx'd 27:30

As Rx'd 16:28

Brutal...this cycle's nuckn' futs. Thanx coach.

Rockn' the "Lumberjack 50" tomorrow no matter what.

31:15
135 cleans

As rx'd. 21:11.

Knee was a little tender on these runs. Cleans felt good but were broken up significantly - the first 5 or 7, then minisets of 3's or 4's. 2nd round of cleans felt best (maybe warmed up). Approximate splits - plus 30-45 seconds of rest after the runs before starting cleans:

Run 800 - 3:00
Cleans - 2:30
Run 800 - 3:45
Cleans - 2:45
Run 800 - 4:00
Cleans - 3:15

Another humbling experience. I consider both these exercises strengths for me, and was shooting for sub-20. Mostly limited by wind - I was gassed during cleans.

15:30
cleans with 45# dumbells
Only thing I had available at work
-Russ

CFWU x3

23:46

105# cleans

19:19 rx'd

m/34/6'3"/190

Scaled cleans to 115. Everything else as rx'd. Time was 26:31.

warmup:

800m + 21 45# Power cleans

Main:

Scaled to 115#

Overall: 24:38
Lap 1: 7:41
Lap 2: 8:28
Lap 3: 8:29

scaled between 95/115.. bout half an hour, not actually timing until i get closer to rx'ing workouts.

closest ive come to meeting mr pukey.

as rx'ed

23:06

As RX'ed

30:10

Subbed Speed bag and heavy bag for Run
Used 115 for pound Power cleans, 21 reps
29:25 Working swing shift
m/52/218

ASRX:
18:56
practicing my power cleans for my skill work the past week really helped. pukie definetley visited me in the cold here at riley. thanks coach

Wish I could do this one today. Gotta love power cleans!!

28:03

88 lbs power cleans.

28:34 Not quite as Rx'd

Did the runs on a treadmill, scaled the cleans up to 175.

100# PC
20:52

Me and a buddy of mine did this together. Had to walk back and forth from the gym to the track. Never did a power clean before in my life and took about 20 min to get the form down. Couldn't do 155 lbs. Was frustrated about that because a normal deadlift and squat for me is around 450, but it was a completely different set of movements and im sore now. Took about 40 minutes with the two of us. Threw up after the last run. Clean and pressed with 100 lbs. 21 reps. Did all 3 rounds. Great workout, awesome program!

As rx'd 20:33.

Buy in: 2 rounds run 400m, 10 ghd, 10 be, HSPU practice (getting close!) 1-arm db swings, 10 C2B pullups, 10 dips, 10 box jumps 18" box.

Cash out: death by ring pushups, only made 4 rounds plus 3 pushups.

m/38/76/210

1000m row
135# PCs

26:10

m/27/5'11"/235
Scaled initially, but found I scaled too much.
So My initial was 110lb, second round 135lb, and last was 145lbs.
Time 24:45
Next time I'll do as RX.

missed yesterday so I did the following:

21-15-9
95# thrusters
pullups
135# power cleans (scaled to 95# for 15 and 9)
burpees

a little over 20 minutes. Thought I was gonna heave a couple of times in there.

CFSB week 3
AS rxd
22.00

"15:00 @ CrossFit Redline, Naples, FL"

Comment #113 - Posted by: OPT at December 3, 2009 8:54 AM

Nice to see you post, Mr. Fitzgerald!

43:28 horrible time, but all 800's were run wearing a weight vest and all cleans were scaled up at 175. Disappointed in my time, but gave everything I had in me, so I'm happy

Does that mean I do 3 sets of 800meter sprints and rest time of how ever I feel in between spritns. and after sprints i do 1 set of cleans of 155 lbs 21 reps??

23:25

Cleans at 135 - misread that. This crushed me anyway so 155 would have been brutal.

34 yom 225 bwt
cfwux3rdsx10reps

wod as rx'd:
time of 21:29

#179 - Justin

It goes: 800m run - 21 cleans - 800m run - 21 cleans - 800m run - 21 cleans.

Yes, you can rest as needed, but the goal is obviously to push yourself to get through the whole workout as quickly as possible.

135 lb PC
800m run on treadmill at 7.2-7.5 setting with a 1.5% incline

as R'xd

19:40

As Rxed....16:07

21m 35s with 5 30s transitions between movements
Brutal grip failure!

m/45/175

135lb cleans

24:14

M/25/210/5'10

As R'xd 23:43.. Not to happy, but hey only been X-Fitting since August..

as R'xd 23:32 had to go across the gym and up the stairs to the track.

Come on crossfit, 36 bucks for a T-shirt ??
You could sell 4 times as many for $ 15. You do the math.

Question: Should I perfect my power clean form before I do them in a workout? i dont want to do it the wrong way....

cfwu x 3

w.o.d.
did not time
used 16 lb med ball for the cleans

scaled to 105...33 minutes..awsome workout, i feel amature tho

Yesterdays WOD
20:11

m 37 6' 165#

17:58 rx'd

m/20/6'1"/170

scaled pc's to 135 for second and third round. and...completely forgot to start the clock until the beginning of my second 800.

my estimated time: 23 minutes.

oops 27:58

as R'xd
23:42
had lost some skin on the bar doing the Power Cleans, all round good times.

Scaled to 125lb cleans

15:58

picture should be titled "FROSTFIT"

M/30/6'3/185

Scaled to 125lbs cleans.

20:45

CG E-City CrossFit
Leary
22:20

second day on crossfit. LOVED IT. today kicked my but.

25:02
m/21/5'11/215
135 cleans
rough!

29.50

Ran the first set, PCd 95 lbs, and had to row the last 2 sets. Never was a runner.

My PC form needs developing so I had to finish with 2 sets of squats but overall I still got my butt worked.

m/20/6'1/190

First ever day of Crossfit.

Sub'd in 145lbs for PC

25:04

Complete three rounds for time of:
Run 800m (subbed with 3mins hard skipping)
155 pound Power cleans, 21 reps (subbed with 30KGs)

Time : 16:43 Mins

Did this in garage tonight after 7 mile run. tried to focus on technique on PC's not sure if I did them correctly as coach Elaine wasn't there to advise me on form. Having three kids is very time consuming.

P.S. Soooo happy yesterday 'cos you beat my time or because you did more than double my weight :-) ?

Another target for next time.

M/42/6'/225

scaled cleans to 100#

23 minutes- Need to work on the form and strength

m/170

rx: 19:07

Wow, looking at the times above, I suck. First time I've run more than a block in a year. Looking forward to try it again.
M/33/5'10"/180
As Rx'd: 54:52 min

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

Three rounds of:
Row 1000M
135lb power clean, 21 reps
Time: 33:56
Foam roll after
Subbed row due to snow

As Rx'd 17:32min

m/24/5'10/185

as rx'd 19:11

29.09
70lb clean.
6.0 treadmill

as rxd
31m/250lbs/6'2
20:49

Subbed 135# on the power clean.

22.58

20/m/5'11"/163

anyone know a good amount of double unders to equal 800's?

as RX'd 18:54

This one rocked! I scaled the power cleans way down to 95# to really nail the form, but am really starting to feel great doing them. Did it in 26.02

Don't some of the proceeds from t-shirt sales go toward some sort of military charity? One of my buddies who is CrossFit certified said something about that....

sub'd 135 for 155 after 10 reps
ran on treadmill
23:17 wait time included

CFWU
As Rx'd: 27:30

95# substitution

29:30

first WOD since the walking lunges.

subbed to 135# for the power cleans.

19:27

subbed 65# dumbbell power cleans, (don't have a bar)
20:09
frustrated cause I took too long on my runs, oh well

Modified @ track
PCs @ 135#
19:50

Modified CFWU x3

WOD
:16::20

Was sharing the bar w/another guy so I went w/135 on the Power Cleans. Still can't run, so I rode the bike for :04/1 mile instead of run 800m.

Get some, Go again!

36:30

mods:
155#!? no even!
Try first 5 reps at 50#+bar (~10#)
so, 60# for 5, 50# for rest of all reps, all sets.

Does everyoneat globo gym stare because I look like MacLovin lifting a pole with two mini chocolate-covered donuts on each end... do they all know I can't get a power clean and that I'm do the regular clean where I have to squat down and grunt on the way up?

28:21

This was the longest WoD I've done in a long time. I'm not much of a runner, but I think I walked less than half of the distance this time, so that's probably an improvement.

95#
29:55
runs need to be faster.. I am so slow

M/41/180

As rx'd:

24:54

Great workout. And great to see OPT setting the pace and Fit Mom getting back up to pace. I expect a lot out of you guys at the Games. Don't let me down.

More better faster

18:19 r'xd.
toot toot

CFWUx2x15

subbed 50DU's for 800m runs
115# PC's

Rd 1: 4:30
Rd 2: 7:05
Rd 3: 5:53

Total: 17:29

Anyone have advice on how long you do Crossfit before you can start to evaluate it as a training regimen. I am only on my 2nd day, and I am unable to do both this and my regular running routine. I have considered switching between the 2, but want to give CF a full shot. Just curious if anyone has any comments based on experience.

Great wod.

155lbs as rx'd:
19:31

anyone have good number of double unders to sub for 800's. wanted to do this workout tomorrow at work and running will be tough.

thanks!

m/57/5'10"/180

Subbed 1000m on the C2 for 800m runs. After the second row, the lifts didn't move so well. Did 115# for first round of pc's, then dropped the ten plate off each side (I didn't have any 5's handy, so had to go straight to 95)

Rows averaged 2:05/500m. I need to push harder.

Rowing may be the wrong running sub for this WOD.

jmsny111752

M/155#/5'7"/19yo

Scaled the cleans to 95#

Time: 19:24

To comment #233: The last 2 days have been absolutely extreme and hellacious workouts. I wouldn't judge the program based on what you have seen so far. Also, don't be afraid to scale the weights to a manageable level when you are first getting started. I'm a small guy so I still have to scale after a year and a half!

m/41/6'0"/191

my arms were having nothing of 135...sub'd 95# power cleans

23:00

rx'd 23:43

As Rx'd
23:16
I have a little base inside of Baghdad so my runs were up and down ramps in the factory I live in. I figure up one way and down the other is flat right? Good work out!

3 rds cfwu

subbed 3:30 bike for run
135# power cleans

Time: 22:25

23 / M / 5'9" / 135lb

Front squat 3-3-3-3-3
150-155-160-160-160

I'm not looking forward to the next two WODs. Well, maybe I am.

After quite a lengthy rest for my elbow, shoulder, and plantar fascia (and four "active rest" days at Disney with 6 kids under 13!) felt really good!

38 y.o./M/250

As RX'd
26:10

SUB 95# pc

32:52

100# power cleans
Run.. outside, uphill, in the dark and snow:)

22:11

35:55 subbed 135# power snatch

First Winter Transition: have to change shoes at the door each time I come in from the road. Adds a lot of time to wod. First big snow of the year, so the road was getting pretty bad. Oh well, the Hard Routine starts today until sometime in early April.

Love the Christmas Cards. That snowman better be careful with that kettlebell!

As rx'd:

21:46

Dead from yesterday, no rest since Sunday. Here's hoping tomorrow is not too insane.

aha....sub should read 135# power clean!

RD

Rx'd.
16:38

Rx'd 23:36
Pretty happy with this, wanted sub 20, oh well.
Runs need to be faster and less break between sets of power cleans.

As rx'd, 135 lb scaled PCs first two rounds then dropped to 95 lbs to focus on form.

Time: 48:50

I was exhausted and just happy I finished. Need to work on cardio big time - and PC form!

21:23 as rxd.
Sweet wod.

scaled power cleans to 95#
21:05

26/m/5'11"/185
as rx'd
25:02

As rx'd

39:42

This one was a killer.

95# power cleans 21-21-21 broken throughout
800 meter run on treadmill
25:25.
I need to work on my power clean technique badly

Scaled to 45lb cleans and 100 meter runs.
2:34 seconds

You guys are slow.

38M/5'10"/169#

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

As Rx: 25:13.

Runs on outside road course (45F, wind chill 35F); controlled drop on each power clean (no bumpers).

Not much fuel in the tank going into this one, so I didn't feel like doing much of a w/u. Of course, that was a big mistake. R1 was the slowest of the 3. I know I can do this faster!

Big welts on my legs from yesterday's weighted pull-ups!

m/37/188/72"

32:17.74 as rx'd

as Rx'd

26:15

22:55 rx

runs were really slow. I need to spend some quality time with them to get better.

35:04 Not sure on the last run the tread mill kept reseting figured id run till the song on the radio stopped....who plays a 6 minute song at 5 oclock....

17:07 (sub 800m row)

m/5'10"/190#/30

As Rx'd 24:14

Cleans are not fun, lol, but better than squat cleans....I dread Elizabeth! lol.

58 y.o. 5'10 153

3 Rounds
95 lbs power hang cleans
Run 2 miles

56:30

I'm preaching to an empty room: High reps of heavy weight leads to degradation of form and risks serious injury. Combining weights with longer aerobic exercise allows for muscle recovery, better form and recovery of oxygen debt. It also requires more calories.

m/200/6'0"

Only had one treadmill. Subbed 800m run for 3 minute bike sprint intervals & 25 coal miner deep body squats. 115 on the pc. Had to sprint up steps to get to the body squats and bike. Still smoked from the WOD. My workout partner said he is gonna band me from this website! LOL! He said i never bring good news after reading the WOD.

Was looking for sub 20 but 21:30 felt good for how smoked we both were at the end. Looking forward to tommorrow.

subbed 115-105-105
didn't time

m.23.175

Did 25 burpees instead of run.

20:37

As rx'd: 25:42. Simply painful.

This was a disaster at my gym. Treadmill and cleans on different floors, and the treadmill shut down during the 2nd 800, so i had to wait for another to open up. Subbed 135lbs. 34 mins.

35yom / 206lbs

Puppy/Pack hybrid, complete three rounds for time of:
Run 600m
70 pound Power cleans, 21 reps

25:00

Started out faster than ever on the 600M, but slowed to average pace by the third round. HAd to break up every round of power cleans, but form was better than ever. Getting the weight moving and dropping it in place on my shoulders is making more sense than ever. Was VERY spent at the end of this.

25 minutes (forgot my watch, so rounded up)
Subbed 155# Power Cleans down to 90#.
This was not a good performance for me, but I finished it. I only got 4 hours of sleep the night before and forgot to eat lunch.

as rx'd: 34:45

Drea, scaled: 28:30
3x
800m
49lb power cleans x 21

25:00
7.5 mph on the treadmill
95# cleans
good baseline to bump it up next time!

105# Cleans
Runs on dreadmill
19'30"

Scaled to 95 lb. pwr clean. Runs on treadmill.

30:13

68"/168
as rx'd: 27:15 this was fun. tough but fun. should have pushed it harder, but not bad for cleans @92% bw, i think.

As prescribed 30:27. Tough one, had to break cleans into sets of 3.

m/24/5'10/190

17:32 155# as Rx'd

~22 Minutes, 65#

m/20/170
day 34

95lb power clean

19:39

700m run, from basement to outside in 29 degrees
95lb power clean

25:47

Thoughts are with those serving overseas and at home. Take care.

I'm a few weeks into starting strength.

Just wanted to check in with the crossfit community.

This evening I managed two personal records:

Squats:
260x3
260x5 (previous pr)
263x5 (new pr)
263x2

Deadlifts:
255x5 (pr)

Strict Hang Pullups:
5,5,5,5
(I've been getting worse at these, every thing else is getting better)

28:32 On the floor. Next time, I'll be standing. Nice workout.

30/M/5'10"/147 (MTN WARRIOR)

Complete three rounds for time of:
Run 800m
SUBBED 115 pound Power cleans, 21 reps

Time was 37:32 good form on all the reps, back straight, ankles and hip extended, shoulder shrugged, elbows high and out. this was a killer, I wish I could have move the weights closer to the end of the running course, would have take about 5 to 8 minutes total less from the final time. Being doing Muscle ups in the pull up bar every day (Did 3 in a row without letting the bar go this morning) shooting for 10 tomorrow in less than 30 seconds. After every workout of the day also weighted dips with 45 pounds and sometimes ABS exercises. (getting ready for the Muscle ups in the rings WODs)

SANTI

M/48/6'3"/195

subbed 120 lb. power cleans
26.09

Completed the workout as rx'd.
I had to change shoes between the run and lifting so that took a little time and also ran into stomach issues on the last 800 meter run, but all in all it was an awesome workout!
Completed in 22:56!
The diet is slowly cutting all fat away! It is amazing to be lighter in bodyweight but stronger at the same time! The Paleo diet is absolutely life changing! My resting heart rate is <50 and i feel wonderful! Crossfit has changed my life!

58/M/202 - P. Cleans @ 115lbs - 30:00 - time approximate due to messing up watch.. some how..

48/F/125 - P. Cleans @ 40lbs - 23:55

Forgot to mention above, we both subbed 1000m rows for the runs

95# pc's. started slow for form but was powering through by the end. definately will go faster/heavier next time.

24:50

afterwards, did my first 3 kipping pull-ups!

Sub'd 1000m row for 800m runs

19:56

M/25/152#/5'7"

Porch Scale:
800m row (sub)
135# PC x 21

Time: 32:52

Subbed 95# PC for 155# PC, Back still sore from Linda that I made up a couple of days ago. Very tight this entire workout. 17:40

M/48/5'9"/175

Day 3 of strict no grain/dairy paleo. Absolutely no gas in the tank. Scaled PC to 95# concentrating on form.

24:31

20:15
PC: 70lbs

800m
115lb hang power cleans

20:06

Thinking I should have gone with 135lbs.

time 25:10
cleans 65 lbs

#289 hell yeah. congrats on the pu

Time: 31: and change

Subbed 1000m row for the run
scaled cleans down to 105# because my form is horrible.

Must work on form for power lifts to get more speed.

M/40/5'8"/148

30:27
Subbed 1000m rows for runs, 135lb hang power cleans

CFWU x 3

Completed as Rx'd
40:21

Very difficult. I thought I was closer to 18 minutes but when I looked down at my watch; 40:21. Time flies when you're having fun... or when you're agonizing over being halfway through a set of 155lb power cleans.

Kevin 21/195/5'7"

Rx'd 19:29... I think. Lost count of laps, and may possibly be 200m short. Definitely getting better at running though.
-----

Jake 21/150/5'9

135# Power Cleans

27:16
--------

Chris 20/180/5'9"

135# Power cleans

25:45

100# power cleans. Sets of 7
Runs were fairly fast.

20:30

24/m/170lbs

as RXd

22:54

17:19 Rx'd

Killer...

28:53

Subbed 135 for 155...decided to go more for faster reps without a break then heavier weight...maybe that was taking the easy way out but my forearms are dead from the one armed pull ups

Did it at work...felt like I gave it a good effort

first time doing this. 155 pounds was out of my comfort zone...

as rx'd, time:
40'28

M/26/185

Had to take it down to 140 Lbs.
19:26 total

M/32/180

After getting the forearms torn up on Wednesday's WOD, pretty proud of myself for not scaling this one! Seriously lacked a grip in my no-chalk gym.
23:15

41/m/176cm/74kg

No power cleans because of irritable patella.

Instead I did 3 rounds for time

800m run
21 chest to bar pull-ups

14:37

29:18 as Rx'd

8:52
115# and 200m run

24:07 rx'd :) My first RX workout!!!

Good one. Interesting going into a high-cardio lift after a run. Very mental. 25:00.

26:20
135 lb power cleans
800's on treadmill
Semper Fi!

Bad hammy from Chucky Bowl
Cleans as rx
Subbed 5min eliptical
5 min stair climber
1000 m row
39:34

M/5-10/200/38

Subbed 135# PC; 27:45

Semper Fi

M/5'5"/193/37

CFWU x2 (not timed)

800m on tread mill
145# Cleans, all reps completed

25min even.
Thanks Coach, I love the way I feel after a workout like this!

M/6-3/328/26

65# PC 21-21-21-21

800m x 4

38:19

15 burpees
21 pwr cleans w/55#

14:00

Kelli

25:49
PC 115lbs

155/male/23/ 5'11

scaled to 110 pounds power cleans

27.00 mins.
Slow today.

As Rx'd 49:38

63 reps of 155 was probably a bad idea when my 1RM is only 180...

M/32/6'3"/205

As Rx'd: 21:00

I don't have access to a rower, so i did:
100-45# SDHP

otherwise as rx'd:
8:34.

don't have enough weight to do it as rx'd.
I only have a 26lbs bar, and 90lbs of weight. so 116lbs total.
Had problems with weight clamp keeping the weight on and shoes coming undone and running in 20 degree winter winds.

blah: 24:04

Pressed for time and achilles issues
3 rounds
400 meter run
(15) 135# cleans
18:04 Tough Workout
the
50 Sits

29 m 174
23:30 as rx'ed
pretty tough

No gym tonight. Need to catch this one up.

No Fun

Scaled down to 2 rounds w/115# PC

19:30

29 YOM 185#
18:45
Scaled down clean to 135#, I F'd up did hang cleans not power clean. Still a hell of a workout though!

Today I scaled it down as this is my first time. I did a hanging clean with 115lbs 15 reps each round and ran 1/2 mile at 6-7 miles per hour.

Total time 22 minutes give or take a few.

M/28/173/5'10"

As Rx'd
19:31

M/ 40/ 6'/ 205

As Rx'd: 17:52

25:20.

CrossFit Strength Bias:
Press 3RM 145#, PR by 5 lbs.
Press 20RM PR attempt 80#, only got 18 reps.

26:58 as rx'd

19:42

7:00 pace for 800M.

20lb dumbbells for cleans. No access to a barbell.

29/M/143

Scaled weight to 115 lbs

26:04

23min03 scaled to 135

Actually my time was 24:06

Completed one round as Rx'ed
plus 800m run and 4 reps (F on 5th rep)
Total time - 22:11

Rx'd 24.48
outside at wesley's so cold..

Rx'd

17:55

36.17

155 PC x 21
.75 mile run
135 PC x 21
.75 mile run
135 PC x 21

Could shave 5 minutes off this likely next time. great workout, glad to be on my rest day tomorrow.

very clean eating all day helped.

WOD - (mod to 135#) 21:58

Rx'd

21:15

Have Barbell now. did with 100# because I wasn't sure of my form...could have pulled way more, though. I felt unfulfilled afterward, especially after yesterday./
18:45
Owning this Barbell will really allow me to cross some thresholds!!!!

17:46
scaled to 95lbs

17:46
scaled to 95lbs

as rx'd: 22:37

as rx'd.

22:43

m/20/189/6'

Wow that was a tough workout - those are some heavy power cleans.

got to work on the power clean form - more efficiency!

as rx'd 30:00

24:51 as rxd, thanks Coach. Great to see OPT post...good motivation for us mere mortals to see what the top dogs are achieving

23.29 as Rx'ed, awesome WOD. Paul

Stopwatch stopped prematurely while in my pocket. 800m x 3 at around 6.5 to 7mph comes to 13.5 mins. Let's call it 20:00. Used 115# for power cleans.

Scaled> #135 power cleans
23:30

as rx'd 23:15

CFWUx1
27:45

25/m/200

as rx'd 29:43

our gym is on the 2nd Floor and we do the running outside on the street, so you lose about 1:00 each round getting in and out of the building.

the cleans were rough, but actually not as bad as I thought they'd be.

M/250
1/2 mile run 21 power cleans 31:11. 135 pounds

as rx'd 18:30

cold weather killed me!

49/m/190

Cleans scaled to 135, 23:24

as Rx'd

34:32

Note to future self: Fighting a cold...you can do better!

F/24/153

Pack version: 600m runs (.37mi), then 55# PC

~28:00

Need to stop skipping the running wods! This one suffered because of it..

M/27/174

Did the Bear complex instead
1st #95
2nd #105
3rd #115
4th #120
5th #135

Ran a 6 minute mile

3 CFWU

WOD as rx'd
25.23

Scaled to 135#:

35:23

Wow. It's always the ones that look easy. My cleans are shabby, so it took me a while to get through them with that amount of weight.

CrossFit Huntsville, AL is hosting a lumberjack event tomorrow at 10:00am at the warehouse. There will be prizes awarded to the top competitors....but entry fee is suggested.

Thinking of the families and kids that lost their wives, husbands, mommies, and daddies.......

If you can't compete at least make a donation to the cause!

CFWU X 3

3rds.
800M
120# PC 15 reps

17:20

as rx'd

16:34

ran 800m on icy roads in -15, definitely didn't help!

30/m/71"/186#/Camp Taji, Iraq

CFWU x1
Burgener Warm-up

26:54 as Rx'd with runs on treadmill

Two add'l sets of 15 pull-ups and dips to finish me off.

12/4/09: I had to scale it back because I am recovering from a nasty cold. 3 rounds of Run 800 meters and 95 lb hang cleans, 21 reps. Time: 24:20 minutes.

Not as RX'd
3rnds
400 meter run
21 (135#) hang cleans

17:48

21/m/155/5'8

34:09 cleans done with 61.5kgs
round 1 - 9:28
round 2 - 12:02
round 3 - 12:38

3 rounds:

.50 mile run (track, 4 laps inside line)
21 155lb power cleans

started wod upstairs for run. 4 laps was about 3:05 each round.

first round of cleans all singles, second & third round was mostly 3-4 at a time

29:26 12/04/2009

Had to do hang cleans due to strict gym rules against "clanging" weights.
Also scaled back weight each round.
155 - 145 - 135
Haven't done cleans in about 11 years. Forgot what a total workout it is!

30:34

23:11
scaled up
176.36981 pounds
80kg

Rx 18:13

Good WOD

cleans are relatively new to me so did had to revert to 110lbs cleans
23 mins
132lbs x 12 - 112lbs x 10
800m
112lbs x 21 etc

cash out
bench - 60kg, 65kg, 70kg, 65kg, 60kg (x8 each set)

Ran out of time, had to stop early to prepare for an event. did 1 complete rd, and finished on the 11th pc in the 2nd round - tired- 14:51.

Scaled fo sho.

3 rounds of:
400m run (indoor track at the Y)
115 Power Cleans, 21 reps

14:45

Scaled cleans to 132lb, the rest as ordered.

29:11

[29:11]

As rx'd with broken sets on cleans

26:05

22:22 not rxd
85# power cleans
F/130#/35yo/5'5"

can now do both grip dead hang pullups! yay paleo and perseverance!!!!
:)

26.50

Scaled to 135#
~25'
PM, garage

25:13

120lb cleans

As rx'd

24:51

95#

20:10

WOD

24.15.

P/Clns @ 65.5kg
Took the 800m too easy,just jogging round in just over 3 - 3.30 , p/clns were wierd 1st 2 rounds wi trainers on,changed to weightlifting shoes for last round,much easier. dont know what happened wi p/clns,as warming up missed loads @ 70kg !,so tried at 65.5kg,never missed any !felt light !!
after B/S 5-5-5-5-5,Sn Halt D/L's,Sn, Ohs.

160 lbs
Treadmill
24 minutes for run
10 minutes for cleans.
Walking back and forth between rooms and changing shoes between exercises.
I really liked this one.

17:57 total

3:07 treadmill, 21 x 125lb power cleans
3:12
3:08

power cleans were by far tougher than the run portion.

m/31/210
power cleans 145#
21;!0
Brad
power cleans 115#
22:00

PC 60 kg
24:51 grip slowed me down

23:15 - squat cleans

23:28 as rxed

22:32 as rx'ed

Wk1 day3 of adv5x5:
Run 1/2 mile and CFWU,
BSx5:135-225-5 sets at 275 (barefoot)
Benchx5:95-135-5 sets at 185 (1:00 rest)

WOD: 18:59 as rx'd on treadmill:
1)3:29/2:14
2)4:03/2:37
3)4:18/2:16

Straight Bar curls x8/ Wt Dips x8:
45-65-85 / 45-65-65

later,
b
m/33/5'8-1/2"/166

Scaled to 135#, completed "Helen" about 30 mins prior to this wo

21:39

M/59/6-2/209
three rounds
row 800 meters
power clean 115 pounds
26:24

22:00
135 cleans

Wow. That was hard. My first time running in over 3 months.

Rx'd

Rd 1-
treadmill at 9.0
cleans done as 10-7-4
7:25.89

Rd 2-
treadmill at 8.0
cleans done as 8-5-5-3
9:10.05

Rd 3-
treadmill at 8.0 (almost had to stop/slow down)
cleans done as 8-5-4-3-1 (had NO grip for that last rep)
9:52.01

very hard.

Total Time:
26:27.96

M/45/165
scaled to 135 lb

30:45

M/25/5'9"/195

scaled to 115# power cleans

36:57

as rx'd: 24:10

scaled to 135# power cleans

33:40

Very hard.

30 minutes approx
Scaled down to 115 for the power cleans. All cleans broekn 12-9. Not feeling it this morning, but figured something was better than nothing.

Row 5k
19:48

155 pound Power cleans, 9,6,6,6,6 reps
9:37

6 power cleans
32 sit-ups

F/35/5'2"/125#

Total Time: 24:21

55# cleans

Completed at Pentagon Gym.

Porch scaling with 800s and 135 x21

18:30

a lot of broken sets, working on some deadlift advice that seems to be helping....

m/41/169/5'9"

As rx'd:

33:22

25/135/5'5/M

New to Olympic lifting,

Did 40kg cleans , missed the end Snatch movement (21)

And 800m

x 3

22:13.4

28:02. 135lb power cleans

did 3 rounds for time
scaled
600 meter run (treadmill)
power clean 135lbs 15 reps

did 3 rounds for time
scaled
600 meter run (treadmill)
power clean 135lbs 15 reps

as rx'd

26:48

155 lb is HEAVY!!!
and my lower back is feeling it!

@ the sweatbox

as rx'd:

29:23

As rxd. 23:24

as rx'd
23:38

As Rx'd except used 95 lbs: 24 mins
Run splits - 4:40/4:20/4:00

M/26/?
7 Dec 09

Scaled to 135lbs. 27:50.

30 m 67kg

I used 50kg for pc

time 23.30

3 rounds

run 1/2 mile (indoor track)
135 lb. power clean, 21 reps

28:28

(~2:30 spent walking between track and barbell)

run splits: 3:00, 3:38, 3:37

Complete three rounds for time of:
Run 800m (subbed 1000 m row)
155 pound Power cleans, 21 reps (subbed 95#)

Time: 26 minutes.

I have a long way to go

after a week off

25:15 as rx'd

32/M/178

26 minutes as rx'd, broken down:

3:40 run
7-7-7
3:50 run
6-6-5-4
4:00 run
7-5-4-2-2-1

Felt really good about this one. I've only been doing CF for one month, but I could really tell that I've made a lot of progess by the way I handled this WOD. Now I just need to get better at pull-ups!

M/24/5'11''/200

as rx'd:

29:10

45 minutes.

scaled pc's to 135 lbs. ran 800's in 3:00 each. bad day, very tired and out of it, needed much rest.

as rex'd

27:19

As rx'd:

28:48

15:27 (70kg)
Crossfit Central London has a new location

As Rx'd:
19:52

35/m/175

as rx'd 20:07

M/49/153/1-1-06

Scaled 95#

23:17

M/28/190#/5'10"

As rx'd

22:54

Complete three rounds for time of:
Run 800m SUB Life Fitness Bike
155 pound Power cleans, 21 reps SUB 85 pound Hang power cleans

20:51

(12/9)
18:20...150/177
Only 2 rds scaled to 400m & 115#. Just not feeling it. Could be because it was extremely cold. I'm also feeling the onset of a cold today so maybe it was affecting me as well. Frustrating.

Todd: m/36/165/5'10
scaled to 145# Power Cleans but used 25# plates to get fuller ROM--no bumpers; 800s on treadmill.
26:10

Scaled to 135#: 15.19

CFWU
28:27
M/48/193#/72"

@ work, 1000 meter rows, PWR cleans as rx'd

26:45

115 lb power clean

time - 18:55

Very tough WOD, especially doing it the day after the Lumberjack 20 WOD! Even tougher running into 30 degree temp with gusting wind. Poor time which leaves room for great improvement.

As Rx'ed.
34:08

Michael
Rx'd 24:20

Erin
20:48 w/60# power cleans

scaled power cleans to #135

did 400 SU jump rope instead of runs.

19:03

scaled to 135lb

23:35

23:25
used 95 lb for power cleans.

Pack:
Complete three rounds for time of:
Run 600m
95 pound Power cleans, 21 reps

Whew! It was cold, foggy, and another great day here in Afghanistan. I did 1x 155# and 62x 135#. I imagine I could have squeaked some more time out of this somewhere, but I was blasted at the end. A good 5 minutes just laying out the ground...feels nice...

38:06

D
@29'S
ROW 800 M
97# POWER CLEANS

1 5:11
2 10:58
3 16:48

M/20/5'10/128 - increased fat blocks to 2X

subbed 1000 meter row for each run sice knee still not better

scaled power cleans to #70 (had to use dumbbells since I am home for the holidays - forgot how much harder it is than using a barbell)

27:26

20091213 0200hrs
WOD091203: 3 rds for time of 800m runs and 21 Power Cleans (70kg)
As rx'd in 22:19
The treadmill I was using is garbage. Starts out at 6.5 when I wanted 8.0, then whized up to 10 when I was already sucking wind. I timed about 3:30 for the runs as the 'distance' feature on the 20year old treadmill sucked too. NEVER AGAIN!

m/36/5'9/176

CFWU - 3. Reg. Superman. Burgener. DU.
23:17
Cleans not as bad as I thought they would be. 7 at beg of each round, then mostly sets of 4. Tech not too bad. Need better shrug & more elbows up. Decent job of getting knees out & not jumping until mid thigh. Good jump too.

used 115#
approx 25 min
m/34/195/6'-1"

M/39/196

As Rx'd: 24:21

7

34/M/197

20:37

26:43 with 135# power cleans subbed for 155#

Done on 12/14/09

21:10 as follows:
800 m @ 8 mph
14 cleans @ 155 lbs
800 m @ 8 mph
14 cleans @ 155 lbs
800 m @ 8 mph
7 cleans @ 155 lbs

95#

17:24

22:14

115# power cleans; about 25-30 minutes

@115 (which was about right really): 22:03

Had to scale to 135 lbs after the first few cleans as I felt a twinge in my back.

38:50

Only did 2 rounds on accident (thought it was an "as many as you can in 20 min)

exactly 2 rounds in 20 mins

Pack scaling:

3 round for time of:
600m run = 0.375 miles
21 reps of 95lb power clean
in VFFs
26:02

34/M/170
Complete three rounds for time of:
Run 800m (Treadmill, 0% Incline)
85 pound Power cleans, 21 reps

18:00

34/M/170
Complete three rounds for time of:
Run 800m (Treadmill, 0% Incline)
85 pound Power cleans, 21 reps

18:00

40:31

23.m.137.65"

as rx'd
*subbed 1km row for runs
34:59(PR)

42m, 72/215
RX'd
19:43

Complete three rounds for time of:
Run 800m SUB Life Fitness Bike
155 pound Power cleans, 21 reps SUB 75 pound

20:51

22:32

34 year old male, who knows how much I weigh. Probably around 210. Holiday carbohydrates and fat.
19:07 two rounds with 135 lbs. With a hurt back.

44 yom 203 lbs.

2 rounds only
115 lbs.

21:30

23:18 (subbed 200 double unders for 800M runs)

m/42/6'/155 12-21-09
3:45 step ups
95# power cleans
24:53

CFWUx3
BWU

43:16

Power cleans @ 115lbs.

Ernest 39/M/61"/167

29/m/185

as rx'd: 25:44

right wrist felt awful last set of PC

PC @ 135
1000m row

18:40

broke bar in 3rd set of PC's... ha ha...

.50 mile runs on treadmill (9.5, 8.6, 8.5), scaled down weight to 135lb. 23:56

m/40/67"/180#

3 rounds

115# power clean x 21
800 meter run

26:47

posting from 12/6
scaled

800m run
95# power clean x 11
95# hang power clean x 10
800m run
21 95# hpc
800m run
21 95# hpc

must not have written down the time but I think it was 25-26 mins. I know one thing, it was really hard.

21 cleans (115 lbs.)
5:00 MMA
21 cleans (115 lbs.)
5:00 MMA
21 cleans (115 lbs.)
5:00 MMA

28:30

31/m/163/65"
30:25
145lb cleans

subbed 21 Swiss-ball sit-ups for run, and did only 2 rounds

18:53

45# bar cleans
800m
21 cleans
600m
14 cleans

10:45