That's gonna hurt!

Ouch....I'm going to puke

"the only easy day was yesterday"
and yesterday wasn't so easy.

Sweet!!!

yay this is gonna suck. I look forward to it.

m/21/192

BRING IT!!!!

Great picture!

This stuff is getting too easy...bodies adapting....

#8

Really? If so, easy fix: increase load, reps or speed....or all three of them. That should keep you sweating!

Hells yeah! Two of my favorite exercises in one workout! I can't wait to do this.

The WODs are getting better.

Keep them coming HQ

This wod will be a little MONSTER!! Can't wait!!

Awesome photo. Most of the bikers I know don't workout at all and are in extremely good condition.

This one's gonna leave a mark...

#9...thanks will try....hopefully will work....

Just a reminder on sub for Row. It is SDHP but I forgot how many?

Nic pic buddy! Sweet!

Great picture, hey how do you keep the rower from turning off (screen) druing the cleans and thrusters?

WORD!! Is it me or are the WODs getting..uh...better and tougher.

DO WORK!!!

PERFECT!!! Just how I was wanting to start my day tomorrow! 3, 2, 1, GO!!!!!
Globo Gym people are complaining about us doing wall balls... Anyone else having this problem??? They said, "We're not telling you that you can't do them, we're just asking you not to."

#19
I have that problem at the gym that has mirrors on all the walls, so I had to do them in the ladies workout area. No one has asked me to stop yet though, that sucks.

Has anyone else notice that golds gym has incorporated like a crossfit area with box jumps, and dynamax balls, and kettlebells? I even went to a gym in my area that had bumper plates. I guess they are trying to keep up.

M/30/5'10/149 (MTN Warrior)

I think the more you do this, the more the body adapt to this type of INtensity, when i first started i couldn't even do 1 x 95 pound power clean now i am at 165 x 1, same with the row, i have one at home at the more i do it the better the time gets and also same with thrusters, the heavier you do it the more the body adapts to it, this workout is going to suck big time though, but it is going to help in my FRAN big time.

Ohh WELL! go hard or go home!

3,2,1, OUCH!!!! GO!!!

SANTI

this workouts are by far the
best ones or close to it out there.

Yikes

#19

I don't think it's appropriate to do wall balls in a globo gym, or crossfit for that matter. No I'm not trolling, I'm simply stating an often overlooked fact. Globo gyms aren't catering for our type of exercise, not that there's anything wrong with CF, it's just not who they market to.

Consider how friendly a CF affiliate would be to people doing bicep curls and swiss ball crunches, rather than joining in on their classes. So instead, don't act surprised that they threw you out or complained about you, find a CF affiliate or make a garage gym.

Looks awesome!!!!

#15.. 1 row per 10m, hope that helps...

#8: if it's getting easier than you could do as suggested: increase reps, weight, etc., but I'd recommend increasing intensity. I am unclear on your operational definition of easy: Does it mean you can do it? Note the "for time" instruction. How fast can you do this? That's essentially your metric of intensity. If this WOD takes you 5 minutes, then maybe it IS getting too easy. But you can always shoot for the best, fastest possible time you can. In other words, easy is as easy does and if the WOD seems, feels, looks, or sounds easy than you might not have dialed in your intensity to a level that matters. For example, regardless of how a WOD looks every day, I hit the gym and push myself to near exhaustion, near Pukie. I also have a team of fellow worker outers making sure I don't quit when I'm tired. They push me; I drop a weight they say PICK IT UP (BITCH!); i take a breath, they ARE YOU OUT OF BREATH YET?

I hope I am making my point in a nice way.

good luck. I hope you get a fantastic time!

#19

Similar experience. they didn't say anything they just took the med balls away and closed the doors to the basketball court where there is now a sign that reads: COurt reserved only for Basketball. Because I guess a basketball hitting the walls is way less damaging then a med ball...

Generally, they are pretty cool, but they lock up any good equipment: KB's, roller foam pads, heavy med balls, high boxes, etc. When I ask them if I can use the KB, high box, etc. They say "Sure, when would you like to make your training appointment?" Training appointment? I could show them a thing of two, I am sure. I sued to drag barbell plates behind my homemade suspension trainer along the floor of the basketball court and yoga studio - both now off limits and if I even bring my trainer in I get strange looks from management. I now only use it as my rings and I still get strange looks...

Have you read the 10 things to do list.... sounds like you have already hit the throw out stage. Yikes!

ALX -

I disagree with b12, you should not get any crap for cf in the globo gym as long as you are not damaging equip/dangering others/being rude to others who arent doing cf. I do cf in a globo gym and simply explain to others what I am doing when there is a problem getting equipment ect.

Perhaps explain to them what you are doing so they wont ask you not to do it. Or try to get them to join in, if they are in any kind of shape, they will do 1 cf workout and never turn back. I've recruited 4 already!

One other simpler suggestion: try to not bounce the wall ball off the actual wall, thats what I do because I can only find drywall around the gym, but you get the idea.

Hope that helps you and anyone else doing cf in the "globo gym".

Matt

does anyone else have trouble ever feeling 'fresh' with crossfit? Been goin at it for a solid 6 months but just feel like i never recover fully... I also serve at nights which does put me on my feet a lot but still.. help!

Looks like a painstorm workout!

Question; I do not have a row machine. I do have a machine to do wieghted rows.. Is there a formula that tells me how much wieght and reps I need to do to will equal 500 meters?
Thanks

400 meters running = 500 meters rowing, is this correct?
or do I need to do SDHP?
Thanks

I think the sub =
1 rep 45# SDHP for each 100 meter row. So you'd do 50 45# SDHP.

#19 & #23

I have had that issue before too. I use the KB sub and have had no problems since.

Saying you're not here to do something you're doing is equal to an admission that you're only here to do that. I'm refering to the "not Trolling" comment. Not using your name in the post is another clue as to your motive.

#32, the sub is 1 SDHP with 45# or 20kg bar per 10m row. But you got the correct number of reps (50) so that's probably what you meant. :o)

I dont really see the problem with wall balls, what do they hurt? My gym lets me do them, or at least they haven't said anything yet(getting lots of strange looks). Then again they are the grey and black balls with the leather stitching, and they dont leave a mark...at least not yet...unless you count when it slipped and nailed me in the face.

Has anyone noticed that some globos are putting out medicine balls, and rowers, and boxs

#33

I don't see what you mean? I'm not trolling. Does saying that make me a troll? I can't see by what logic it would. I'm also not Santa but apparently I am now. I also don't see what using my real name has to do with anything. How do you know anyone is using their real name here unless you know them in real life?

I CF 4-5 times a week, at a CF affiliate and I simply find it strange when people say things like 'I was jumping up and down on a bench and doing power snatches when the gym asked me to leave, stupid globo!' Firstly, globo's aren't equipped for most CF workouts, their equipment is not meant for it, their layouts aren't designed for it, their business model doesn't accomodate it and they staff certainly aren't happy about it. If you love CF that much, support your local box, or if you don't have one - use your garage. Once again, tell me of a single CF affiliate that wouldn't point and laugh at anyone who picked up dumbbells and started curling them. Why should globos put up with CFers if CFers wont put up with globo-ers in their gyms?

#26 Steven-

well obviously the gym is not going to want you to drag barbell plates along the floor of the basketball court. i don't think they're in the wrong there.

Five rounds for time of:

Row 500 meters

Power clean, 12 reps - 85 pound

Thruster, 15 reps - 65 pound

40:23

Into 3rd week of CF and I puked after this.... enough said.

Can anyone tell me the prescribed weights for the women? I may still have to scale it more, but I want to try the prescribed women's weights first. Thanks :)

Rae

B12-the basic premise of your argument is flawed. Globo gyms advertise themselves as catering to all sorts of fitness programs. CF is a program, and shouldn't be discriminated against (in fact, when I had to join one in addition to my CF gym, the guy told me it was cool as long as I wasn't a jerk about it...which I can dig). CF gyms only advertise themselves as catering to CF. So of course you couldn't go in and just start doing whatever you wanted! Unless it was open gym, then curls may be tolerated, but you would be laughed at.

The argument you are looking for would be more like "a globo gym goer walking into a CF gym and doing curls would be like a CFer walking into a pilates class (or yoga, spin, etc.) and doing wall ball."

...that really doesn't help your case against CF at a globo gym.

Plus, CF gyms are expensive, not everyone can afford to go to one, should they be restricted from CF just because they can't pay 100-200 a month?

And no, not everyone has a garage.

subbed 50 SDHP (45#) for rowing. used one bar so lost time changing weights, which was somehow the worst part of the WOD...

:40:24

#41

Thank you for actually replying and not dismissing my comments.

Globo's like to advertise as catering to everyone but seas of treadmills and isolation machines send out very clear messages about who they're targeting.

I don't see why it's such a stretch to compare two situations both involving people acting in a way that's not accepted by the culture (rules?) of each respective business.

No I don't think it's too much to workout in your garage or pay for an affiliate, you get plenty of your money's worth at an affiliate. On a related note, people love complaining about how globo's take the skill out of fitness and the fitness out of fitness, yet continue to financially support them; it doesn't really make much sense.

Me: 43yo/M/5'10"/180lbs/11%BF

I just finished my 32nd "Named Workout" of the year, Josh 16:33

Warm Up: 1 mile POSE run to the gym in my Vibram 5 Fingers shoes.

WOD: Josh 16:33

95lb Overhead squats: these were not that difficult and I broke these into sets of 15-6, 10-5, & 9. All reps taken from the rack and push jerked into position with full depth squats.

Pull Ups: I was feeling froggy and I used a pull up bar the turned freely making this the toughest part of this WOD by far... got grip.

Cooldown: 1 mile POSE run back to the bunker with my Vibram 5 fingers :-)

Have Fun, Train Hard,

Billy

Wow!!! I dig the honesty but I just started CF and have done two workouts in the Globo Gym so far. I haven't run into any problems, although I did mark up some dry wall today (thier bad) and I am going to have to move quickly from one end of the gym to another if I really want to do the rowing. I have evaluated my local CF gyms and the best one I found would cost me 525 just to get started. And I would have to always be early, which with my work schedule and so forth is not always possible. At least Globo is flexible in that respect. The other gyms take large sums of your money and limit your visits for CF sessions (where is the honor in that). So far I have found the workouts to be great and the people I met at the CF gym I would love to attend were very welcoming as well.

My problem is that I was quoted an overall price of 6,000 to put my own gym together. Either way Globo is what I can afford. So Who has advice on how to forge ahead and make this work.

Less than a week and already my endurance, cardiorespiratory and my functionality when I fly and take care of patients has greatly improved from this new challenge.

I don't want to go back to where I was, any advice out there?

Lost

anyone crossfiting in yokosuka, japan? i really need a partner, especially for these hard days! happy crossfiting!

23:49, not counting time waiting on folks to clear so i can resume (only happened twice). rowing is getting easier and/or my form is getting better since I am somewhat new to the C2. The PCs and Thrusters I smashed for the first 2.5 rounds then it hit me and lo and behold an unexpected break. This is a good one for sure and I will step up intensity on this one next time. Finished with a 45 min walk at 5 kmh at 15% incline.

@#26
So far goodlife on fairway kitchener ontario canada seems to be okay with me and my three friends doing the wods at our "globogym" havent caused any friction.

Granted people think were insane when were doing our stuff were constantly getting gawked at but meh I don't mind id love to convert anyone who was interested.

Comments #15 and #30

See FAQ
3. Substitutions
3.6. What if I don't have a rowing machine?

Do Sumo Deadlift High Pulls (see exercise page for demo):
If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's

Almost as RX'd

misread and did 15 cleans instead of 12

19:29

m/29/145lb/5'6"

round 1 as rx'd, rounds 2-5 subbed 115lb power cleans

42:45 - absolutely blew me out

30:15
donezo

Yeah trials street jib on the bench!!!

Hi guys been doing this cf for a while now but not many gyms in Australia do it and I have just found your site so just thought I would join the community and say G'day. Some great workouts hers also. Cheers.

b12, the service that a gym is supposed to offer is to provide its members with the facilities and equipment for a good workout. Crossfit provides an excellent workout more and more people are realising this; it is up to gyms to keep up to speed with how people are working out so that they can provide the best equipment to cater for it (back to the purpose of a gym - facilitate a great workout which you can't get at home). The purpose of a crossfit gym is to provide people with the facilities to do a good CROSSFIT workout. Not being cheeky but that's why it's called a croosfit gym, not a gym. I imagine the name "globo gym" is to give the impression that the gym caters for the needs of all fitness enthusiasts across the globe. I am in what sounds like our equivalent of globo gyms, too many TVs and panel mirrors and not enough barbells and pull up bars.

36"29' as Rx'd

as rx'd 24:36

I know it's a discussion board but surely posting times for the wod should out number the rants about globo gyms?? I like to look at what times people are getting but lately I'm sifting through wining crossfitters.....

29:38

rx 29;32

36.46

Reading through all this bickering is more exhausting than the workout.

I don't think b12 is a troll. Some cf wod's work well in a globo gym, others (as Rx'd) are completely inappropriate to perform in that environment. CF Journal issue 01 pretty much sums it up.

Crossfit Sri Ram Ashram, India
60kg power clean, 43kg thruster
Arvind 32:40
Gautam 35:53
Vijai Raj 41:14

50kg power clean, 43kg thruster
Bachendra 35:53

Thanks for the encouragement Bingo. I am very proud of the young men. Not so much for their times as for the integrity of their work ethic. They have set the standard and all the other kids are following.
We have thought of making shirts but we need to find help with a design, and then there is selling etc. Besides becoming a crossfit center of excellence crossfit our main job is running an orphanage and all that entails. lol
But we are still hoping for Crossfit Sri Ram Ashram shirts.

as RX'd 35:14

M/48/6'/181

3 Rounds at rx'd distance and weights.
I ran out of time
22:46

43/m/176cm/73kg

I chickened out today and did porch scaling. Five rounds for time of:
Row 500 meters
135 pound Power clean, 7 reps
95 pound Thruster, 9 reps

25:52

All sets unbroken and in good form. I guess that means I should have gone as rx'd. The extra 60 reps total would have probably taken about 2 minutes per round and the WOD would have still beeen reasonable. Next time.

I like all the rowing lately (since we've bought a rower).

as rx'd

24:25

The rows kicked my butt more than anything else.

Oh well...

32:50 RX

Aloha,

JOrdan

Any guys going to the Level I Cert in Milton, Ontario Feb 27-28th and want to split a hotel room? I'll be driving up from Ann Arbor, MI. Or anyone from the Milton area know about discounted accommodations for U.S. military veterans?

Also, if anyone is interested in joining us in running/donating to raise funds for the Wounded Warrior Project please check out:
http://www.facebook.com/group.php?gid=251185888309
Registration is filling up fast, and we're hoping to get 100 runners in our group.

Please send replies directly to me, unless they are general comments for all.

Have a great WOD!

Thanks,
Mir
(miryali@umich.edu)

subbed:

95 lb Power Cleans
65 lb Thrusters

Had to cheat a little too at the globo gym, figured there was no way I could keep a rower reserved on a different floor while I did the barbell stuff, so I did all the rowing at the end (2.5k).

So my times:

20:15 for barbell work - includes time changing the weight which was a welcome breather

spent about 4 minutes putting everything away and another 5 on the stationary bike while I waited for 1 of the 2 rowers to open up

11:06 for 2.5k row

31:21 of total work

I think I'd have been able to do it in about 33 or so if I could've run right down and onto a rower. Just read about proper SDHP sub, maybe try that if I have this problem again. Oh well, someday my home gym will be complete. until then, i make due!

28:46 as Rx'd

28:46 as Rx'd

heart wasn't in it this AM and back still tender from injury. scaled and liesurely paced attempt:

three rounds for time of:
50 SDHP, 45lb
135lb pound power clean, 9 reps
95lb thruster, 7 reps

18:02

21:48

m/33/6'4"/210#

Wow #47 Eric, if that is as Rxd that is a great time! Well done!

CFWUx3

32:10 as Rxd.

Had to run/walk across the gym between rowing and everything else, that might add 4-5 minutes to the time.

After 140 thrusters yesterday I pretty much just slogged my way through today. Purely survival mode.

PORCH

5 ROUNDS
400M RUN
135# PC @ 7
95# THRUST @ 9

INCL WEIGHT CHANGES ON BAR

26.07

#27 Nate.

I typically take a cycle off every 5-6 weeks just to give myself a little extra bit of recovery. I find it really helps. I typically come back much stronger and faster than I had been before taking the time off.

what is a good replacement if you don't have a rowing machine?

I have a question regarding weight for this WOD. I did check out the brand x scaled version, but usually I try to just judge the weight for the wod based of a percentage of my max in this case 95# is about 60% of my max for both power clean and thruster. I doubt that I will be able to get this wod with unbroken reps, but is that a weight I should aim for in this wod. One that is light enough to get a least 10 to 12 reps or is this wod more about going heavier weight even if there is broken sets?

Sorry if this question seems stupid I have just been having a hard time trying to figure this out.

Than you in advance

I have a question regarding weight for this WOD. I did check out the brand x scaled version, but usually I try to just judge the weight for the wod based of a percentage of my max in this case 95# is about 60% of my max for both power clean and thruster. I doubt that I will be able to get this wod with unbroken reps, but is that a weight I should aim for in this wod. One that is light enough to get a least 10 to 12 reps or is this wod more about going heavier weight even if there is broken sets?

Sorry if this question seems stupid I have just been having a hard time trying to figure this out.

Than you in advance

my hamstrings and groin are still sore from sunday's Stephen...i dont think thats typical. i will probably take today off as I have PT tomorrow and saturday. thoughts or suggestions?

Phil - Active Rest, lots of fluids.

M/31/189cm/112kg

Did 3 rounds 14:00

Out of breath

#27 Nate
Your not alone..
I have been XFiting for almost 5 months but a workout fanatic for about 20 years. I too feel like the recovery times are not always adequate for me. Soreness is to be expected but sometimes it goes beyond just sore. Sometimes I will take an extra day off and skip a workout or just chose a workout that hits an area that is not fatigued. After three months, I took about a week off and I felt great when I came back. Everyone is different so listen to your body and give it a break sometimes, you'll be better off for it. IMHO.

I gotta agree with Dan m here, granted, I'm pretty new here but come from a bodybuilding style background before, and every 3-4 months I gave myself a 1 week break from everything gym related. I'd maybe go for a hike or bike ride, or hit my heavy bag around for awhile, but nothing major. I'd come back after that week and be ready to go. I think I'll do the same thing w/X-Fit, helps prevent overtraining IMO.

m/32/5'9"/175

as rx'd 44:16. That was hard!!!

In sweden the normal gyms have started getting special rooms for functional training, there are kettlebells everywhere, there are huge articles on crossfit in the gym magazines, there are bastardized versions of crossfit ("xfit express") classes given. Really nice development.

As rx'd

31:04

Yes laugh your heads off, I'll stop puking in about a week!!!!

Thanks for the advice! I will probably take some time off here in the near future... my legs just always feel dead

That video was uh, weird.

Gonna hit this tomorrow in the garage. I like the way this looks. I should know better.

40:29 Started as rx'd, had to change to 115 on power cleans after round 2. Hurt something in my back. Probably should have stopped but thats not the crossfit way. Just finish it, recover later.

Not feeling so well.. did a bit of subbing but still had a decent workout.. next time will be better!

subbed 95 lbs for all weights. 400 meters for rowing. 5 rounds

27:36

m23/6'1"/163 lbs

CFWU
situps on steep decline

WOD

Four rounds for time of:
45 pound SDHP, 25 reps
45 pound Power clean, 10 reps
20 pound Thruster, 10 reps

16:22

SIGH. 27:59
45# for subbed in hang power clean and thrusters. eeep.

24/F/115 #

as rx'd 25:11

and i agree with #54. more times posted for comparison, less gripes would be better.

No rower here so sub'd running
Five rounds for time
500m 7.5 mph
135 x 10 power cleans
95 x 12 thrusters
I think I will go die now before heading to work.

Time posted would be good
47:35

Did just 3 rounds in 21:35 min as Rx´ed.

F/33/5'3"/110 5 reps of: 500 meter row total time 11 minutes, power clean 25 lbs, thrusters 25 lbs total time 25 minutes :D

29:11
subbed 50# for both thrusters and power cleans (trying to work on form)

Weights as rx'd but scaled to 3 rds: 21:21
Had folks waiting on the bars, so I gave in after the 3rd round. The WOD was great otherwise.

No time to work out this morning, so I'm going to pick this one up tomorrow morning. Looking forward to this one because I need to work out some of the soreness in my stick legs and badonkadonk.

Chin up!
Olive

#29 - Nate
I am having the same problem. I'm not debilitatingly sore like I was when I first started. Now it is more of a constant state of discomfort. But the weights are rising and the times are falling (slowly), so I'll keep going!

Subbed:
4X
500m row
12X 95# power clean
15X 75# thruster

Time: 26:21

I was humbled by this workout due to;
- the addition of a C2 rower to my basement gym (there's no way SDHP is an accurate sub, but I suppose there's no better)
- ongoing recovery from lower back and shoulder injuries.

Other factors that people are either overlooking or are not influenced by are cost and flexibility. For my local gym with three locations, indoor and outdoor pools, childcare, etc. I pay about $100 per month for my four person family with a one year commitment. The local crossfit box charges $300 for a 20 workout punchcard - has no childcare - and the punchcard is non-transferable. My wife and I each work out about 5 times a week which would put our total cost at around $600 per month. The funny looks, slightly modified workouts, and occaisional ass chewings by the staff at our gym is a small price to pay for that kind of cost savings. Not to mention the flexibility afforded by the childcare, additional facilities, and drop-in timing.

There are certainly some tangible and intangible benefits that I would get from a crossfit box - better coaching - more encouragement - fitter people, etc. However, the cost is simply a non-starter and even if the cost were equal the additional flexibility and facilities in the non-crossfit gym (pools, etc for the kids) would make it a better family decision.

The secret is to find something that works for you both from a cost and flexibility standpoint and then do it in a committed way. It's you against you so figure out how to do work and then do it.

This was tough! Mod 115# PCx7 and 95#Tx9
rd1: 1:51/0:51/0:55 (Did 135#PC ouch!!)
rd2: 2:02/0:40/2:00 (Thrusters wrecking me!)
rd3: 2:10/0:43/1:30 (trying not to break PC and lower on T catch)
rd4: 2:09/0:42/2:02
rd5: 2:02/0:43/1:11 (Pukie calling hard... Sisu says no lying down!)
Total: 21:34 (56/71)

Next time 9xPC and 12xT

Hey Pony and the FRAT... I think the video makes sense only if you watch it immediately after doing this WOD. ;-)

1st round
500M row
45# clean x 15
37.5# thruster x 12
2nd round
500 M row
37.5# clean x 15
15# db thruster x 12
3rd and 4th rounds
Row 500 meters
27.5# Power clean, 15reps
15# dumbbells Thruster, 12reps

27:56

31/m/5'10"/210

38:59 as rx'd

m/20/72/175

1 mile bike

5 rounds of:
25 sdlhp
#95 pc x 12
#95 thrusters x 10

2 mile bike

very good workout

Carole
F/51/5'6"/133
only 3 rounds:
95# power clean
65# thrusters
500m row (not a C2 rower, this one is easier)
19:12

Carole said that this WOD "has two of my biggest goats, thrusters and cleans".

Kevin
M/50/5'11"/168
Did yesterday's wall ball/ L pull-up WOD.
I am a day behind.
19:47, with a 15# ball.

question for the group. I am finally to the point where I can probably complete this workout, but the time might get kind of high, guessing 30ish minutes. Do I scale back the weights a bit to speed it up, or just do it and suck it up?
Thanks ahead of time,

Don't know if I'm happy or sad I can't do this wod. I am still not allowed to do cleans at the gym. The bit that annoys me the most is that other people and even staff are doing cleans but I'm the only person that has got a letter saying I'm banned from Cleans and Snatch. Sad I can't do the Cleans, happy that I don't have to do lots and lots of thrusters.

No Fun

m/37/5'11"/250

Rx'd 38:24 - Hard one

#19 Alex

I haven't been asked, but after yesterday's WOD I decided on my own I'd better switch to the thruster sub, at least until I can find some stronger walls in the gym I usually go to. I managed to put a pretty noticeable crack in the plaster of the wall. This was the first time using a 15lb ball as previously they’d only had 12lb balls, so I’m thinking that may have been a factor.
Until I can get some assurance that the walls are up to the pounding a wallball does I'll sub. When you're damaging things, I think the gym owners have a right to object to what you're doing.

#19 Alex

I haven't been asked, but after yesterday's WOD I decided on my own I'd better switch to the thruster sub, at least until I can find some stronger walls in the gym I usually go to. I managed to put a pretty noticeable crack in the plaster of the wall. This was the first time using a 15lb ball as previously they’d only had 12lb balls, so I’m thinking that may have been a factor.
Until I can get some assurance that the walls are up to the pounding a wallball does I'll sub. When you're damaging things, I think the gym owners have a right to object to what you're doing.

as rx'd 34:58

I did crossfit in a globo gym for 3 1/2 years. Since they didn't have any of the necessary equipment I was buying it on my own and bringing it with me.

They used to give me crap for hanging my rings (had to promise them that I wouldn't let anybody else use them however, I could never get any of their trainers to try ring dips)and they hit the roof when I tried to hang my climbing rope from their rafters (some imbecile muscle bound trainer told me the roof wasn't designed to take that kind of weight. A flat roof in Denver designed to carry tons of weight worth of snow load, almost wet myself laughing at him.) But, it was their gym.

After about 2 years I had collected all the equipment necessary except for a C2. My wife bought me one for X-mas and now I workout alone in my garage. Even with buying a new C2 and bumper plates I doubt I have $2000 worth of equipment. Now the only people that give me strange looks are my neighbors and even they are used to it.

I must admit though that one piece of equipment I need is a garage heater. Nothing worse than cold steel!!!!!!

CG E-City CrossFit;
Leary-26:53
as rx'd

I cant wait to do this WOD. This is one of those WOD's where I dont have any strengths to pull me through...My recovery ability may help. We will see.

Anybody game for making it 135 for Thrusters too?

32:22

95lbs Clean
45lbs/bar Thruster
Did the rows as prescribed...just started

Did a similar wod, but had the same suck factor -
5 Rounds for Time:
Row 500 meters
12 Thrusters #55
21 Box Jumps (20″) - did step ups as bench was unsteady
21:55
Cool pic Jonathan!!! Big FRAT hugs to all! Pony - go get it mama!

Steven S,

That doesn't look like a time. ;)

Couple of days behind. Caught up with Back Squat WOD 2-2-2.... Details there.

Did Louie Simmons' style speed squats, or at least the best version I could do. Pretty cool, learning a whole new way to approach such a vital lift. Many thanks to Coach and Lauren for the WOD's, and to Tony B for everything he is doing here on the Main Page.

Should have scaled. Tried as RX'd and gassed after 3 rounds. And that still took me 34:30. Beats not doing it at all.

Wow tough and longer than I thought

Took 45min. no rower out here so had to use elliptical so I did 5 min ea round at level 10 burning 60 calories each time.

did the 135 power cleans but I should have used lower weight as I know my form was not good.

At each L1 Cert the trainers ask the participants to give their evaluation here on the "Comments". Lil'bingo and I were in Ramona for the CF Kids Cert last weekend. What a cool place, and what great folks. Jeff and Mikki Martin have put together a marvelous program presented by some awfully impressive people. It was my first specialty cert, and it was a huge winner.

Simple, direct, and to the point. BIG FUN! Strong science to back up the technique. Really well-targeted cues geared to a child's way of thinking. Hide the knot on your shoelaces when you set up for a DL. Oompa-loompah your push-press. Hit that target with your elbow lasers on the front squat. Spot on.

One more set of really smart folks who are caring and dedicated. One more group of people with whom to make friends. Crossfit is so much more than a fitness program, so much more than times and loads.

Angry gorilla back...I mean, come on...how good is that?!

20 min approx (no stopwatch)

subbed rows with 5x30 reps of manual resistance seated rows (towel grip with partner)

First day back after about 8 months. TOTAL FAILURE, well not total. Failed after my 4th round of rows (never used a row machine before today, pretty life changing), my partner had to get going and it took us 30min to get that far so I claim it not totally unsuccessful. Can't wait for tomorrow! I'm glad to be back.

Could anyone please tell me what the point of the Loving You and Drinking Beer video is?

Seriously...WTF.

28:53. run 400 for row.

Question:
At my gym (ARC at U of IL) the heavy weights/bumpers are on the bottom floor, and the C2s are 3 floors above. I know that the SDHP is the sub for the rower, but I think most will agree there is no real sub for a C2. Should I take the extra 15 minutes and half-jog up to the rower and down to the weights for each set... or should I do the SDHPs for more of a metcon/speed bonus.

thoughts?

thanks.

only did 4 rounds, ran 500 instead of row... killer... dryheaved! go back later for the last round.

As rx'd 32:00

Edit: 15 minutes is the estimated total extra time it would take... not 15 mins per set...

did three rounds with the rx'd weight

21:09

as rxd
29.04

Sidelined with tendinitis/bursitis of my shoulder
today physical therapy and walk my dog with my weighted vest

Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps

time 40:28

that was bad

m/22/175

only four rounds with rx'd thrusters and cleans
subbed 45# SDHP for rows (50 reps per round)

28:45

wicked hard

37:25

Lost time changing weights but needed the rest anyhow!

@45 - Lost

$6000 for a garage gym? I think you can do it for half of that. The C2 rower is the most expensive piece but I have seen them on Craigslist for $500. You can get olympic weight sets and 7 foot bars used for $3-400 and Dick's sells a squat cage with pull-up and dip extensions for $200. Flat benches for $150. You can build plyo boxes yourself. Med ball, rings, jump rope, matting (Tractor Supply), abmat, and such is inexpensive. While not as good as individual dumbells, I bought "The Block" which takes care of my dumbell needs. I might get ripped for this but I don't see how all of this costs north of $2,500. You can get top quality weights and bars but unless you are pulling serious weight I don't see the advantage of having a 1,000 lb test bar. I'm not an expert but just sharing my experience.

29.04. Yeah Man I gotta get big!!!!!! Red meat baby, red meat. Tiz Riiiiiiiight.

Goofed up and did hang power cleans..... Rower was upstairs in the cardio room at my gym, took approx 40 seconds to get to it from the weight room.... (the 40 seconds was a welcomed break, hahaha) would like to have been able to do it back to back though. other than that,

as rx'd 31:58 min.

KEVIN AND CAROLE~ Keep hittin' 'em hard!

Cookie~ great to see you posting..suck factor and all!

Pony~ You'll do just FINE!!!

TODAY'S WOD

CFWUx3~ only 1 round of pull ups and 2 of push ups.

For the first time ever I think thrusters were "easy"!

95# power cleans
65# thrusters

TIME: 25:21

CFWUx3

95# power cleans
65# thrusters

TIME: 25:21

m 37 6' 165#

45 min +/- rx'd

I wasn't feeling that great when i started. And guess what.....I felt worse after.

Brutal workout. Can't wait to do it again when I'm feeling 100%

as rx'd

31:25

#45 -Lost

I agree with Brent @141 that 6k for a garage gym is WAY to much. I have been researching and trying to convince my wife for roughly 3 months to allow me to make a garage gym. First thing that I would suggest is buy a membership to the Crossfit Journal ($25). There is TONs of info in there on how to make equipment, which equipment is used the most etc. Here is a link the the Garage Gym article found in the "Start Here" section on the left side of the main site. http://www.crossfit.com/cf-info/start-how.html About half way down is the highlighted blue "The Garage Gym" click on that and enjoy. There are other simular articles in the Journal that explain other parts of the gym, plus a huge list of other benefits in the Journal.

I would also sugjest that you frequent Craigslist and he newspaper. Most Olympic wieghts can be found in as good as new shape for a fraction of the cost. I am wanting to get my own garage gym and I think that with some patience I can do it for around $1000 plus the cost of a C2 Rower. Feel free to email me with questions and I can hopefully elaborate more for ya, just don't want to take up everyone elses time with a 4 page answer... lol

"Heavier weights make it harder" - The cutie in the video. Great job, you beasted that workout!

Anyway,

m/19/170/5'9

39:36 as RX'd

Time needs improving, but THANK YOU for yet another (as always) FREE workout!

CF RULES

M/38/5'7/163
subbed 2min jump rope for 500 m row (probably should have used something else like SDHP). It still was as as hell to finish. QUESTION: Why are you supposed to do thrusters w/ the bar in front. I did them with the bar landing behind my neck and was told this was wrong. Whats the reason? The 135 lb cleans were challenging!

cfwu x3 with 45# ohs
traveling,used a schwinn rower at level 5
38'47" as Rx'd

39.05

as rx'd

28:27

Scaled WOD:
5 rounds;

500m row (SDHP w/45# KB)
135# PC, 7 reps
95# Thrusters, 9 reps

about 40 minutes....

4 rounds
39:28
Excuse me while I go hang myself.

@45 - Lost

My closest affiliate has a 10 sessions rate where you have 3 months to use it up.

It's a great idea for me as I have a basic garage gym but if a workout needs a rope, rower or if it's just too cold I can head over there.

CFWU x3

50:45

rds 1-2:
50 sdhp
12 115# power cleans
15 95# thrusters

rds 3-5
50 sdhp
9 115# power cleans
12 95# thrusters

how does this wod not have a name? I should have scaled a bit more.

" Air Force WOD"

8:39

4 mile run, 26:19. Upper body is trashed today, decided to save the WOD for a rainy day. Running felt good.

8 powercleans at 135#
10 thrusters at 95#
500 m row
5 rounds in 29:47

Tough one...

m/31/220

27:00

As RX'd

38:50

31:35
scaled: power clean: 115lb
thruster: 25lb dumbbells

scaled to 4 rounds power clean 95
thruster 70

28:15

scaled power cleans to 115 and thrusters to 70 and worked on form....still almost puked. Lost track so may have done 1 extra set.
32:41

30:01 as rx'ed.

a hard one for sure.

absolutely dead from this cycle....

did 3 rounds in 28:33.....ouch

36:32

95 PC
65 Thruster

5 rounds for time:

50 reps on rowing machine (no computer on machine)
115# power cleans - 12 reps
95# thrusters - 15 reps

39:40...awesome workout i was shaking on the last set of thrusters

may have recruited 2 guys to start CF'ing with me after they asked what the hell i was doing

@117 Jim D.

Boy could we swap some stories...

CF since early '06, it was however and wherever I could grab it. On my most recent tour in Iraq, much more XF "friendly," a couple of really good crews, but always scrounging/waiting for equipment and doing all kinds of sub's and mods.

Upon landing back home I made it a mission to have my own place...

Late fall, I had an old barn torn down, hired out construction of a 24' x 40' "CrossFit Barn," with 20' of clear span to 22', a 10-foot ceiling in the other half, and a poured floor with radiant heat tubing. It has lots of windows and a big 10'x10' sliding barn door on the gable end.

I subsequently filled it with about 5K in gear, and on last Friday got the radiant floor fired up. Before that, Matt and I were pounding out WOD's in zero (or other) degrees. The C2 chain locked up, and I thought I would get frostbite on the schedule 80 black iron PU bar!

Here's to all CrossFit athletes out there, newbie or not, making do with whatever and wherever. You are the drivers, and always the inspiration for new community.

Meantime, drop-in's are welcome (and free) in upstate NY - come on over!

Comments caught in filter...dang it...

Did not do mainsite WOD b/c of weird stinging feeling in my lower back during warm-ups so instead....

100 Pushups
1min rest
100 Situps
1min rest
100 Power Swings
add time for 3 stations together

time: 12m 50s

2010-02-11: 30:11. Subbed 400m run on TM for row, rest as posted. At work only steps b/w stations. PC's - Did not let go of bar. Thrusters - Badly broken after rnd 1, tuff but form felt better today. Rounds@4:55,5:54,6:08,6:48,6:23.

Yeah I did it (=

60kg Power clean
45kg Thruster

Time 69min

As rx'd-26:37

51:11

As rx'd, scaled to (3) rounds.
Subbed 50 SDHP at 45 lbs for 500m row.

grinded it out. challenging WOD.

15:30

scaled reps to:
135 PC X 7 reps
95 Thruster X 9 reps

Still was staring at the bar a few times

Been doing CF for almost 2 months and this was by far the toughest WOD I've experienced so far. Very close to meeting pukie for the first time.

Had to sub row with 50 SDHP in 2nd round since C2 was taken, but otherwise as rx'd

25:00 flat

24:38

that was a fun workout.

I am currently doing crossfit works at a local gym. I pay $35 a month and have no real issues doing crossfit workouts. I was a college athlete and miss the camaraderie of training together for a purpose. I did some homework for how much it would cost to start a garage gym (but don't own a house yet). Judging from my research and posts from above, it doesn't seem that CF gyms have very high start up costs or monthly operating expenses. Can someone please explain why they cost $100+ a month to belong to? Does CF central mandate a minimum monthly rate or is this rate simply because at a crossfit gym you won't get the same membership volume of a globogym. If anyone could provide insight that would be great.

27:12 1st week CF

as rx'd - 26:26

M/38/6'/192

I really liked this one!

cfwu x 1

Five rounds for time of:
Row 500 meters
Power clean, 12 reps
Thruster, 15 reps

did not time the wod, and did the cleans and thrusters with a pvc pipe to work on my technique. i did, however tim the rows, and set a new pr on the 500m row: 1:37.5.

38:43
50 SDHP 45lbs (not equal to rowing, much harder for me)
12 Power Cleans 85lbs (1-2) & 65lbs (3-5)
15 Thruster 95lbs

my strength is just not there.
But tomorrow is a rest day, so that means I have completed 1 month straight of crossfit!!! \o/

32:17 as rx'd. Check out www.2POOD.com.

As rx'd
45:09

49:02

23yrs old.

34 yom 225 bwt

wod w/ subs
5 rds of:
50 45lb sdhp
12 135lb power clean
15 95lb thrusters
time: 33:56

BRUTAL

Five rounds for time of:
Row 500 meters
45 pound Power clean, 12 reps
37.5 pound Thruster, 15 reps

25:03

35:43 as rx'd

CFWU

Scaled weight to 115lbs PC, 77lbs Thrusters.

32:38

Good WOD!

36 min:

500 row,
60kg thruster,
sub; 32 kg kettlebellswing

as rx'd

36:48

looking forward to tomorrow. Oh God looking forward to tomorrow.

24:49 rx'd
Gotta love same day soreness - middle back from cleans.

4 miles with the pooch then 21-15-9 of ring dips, ring push ups, and inverted pulls with 20 lb vest. untimed

That was tough!, I thought my time was miserable but seems ok in comparisson.
As rx'd
m/25/185
29:50

m/47/177
rx'd 29:17

Hey was just wondering if anybody had any advice on SS, thinking of starting it, and take a break from a year of crossfitting to get stronger

M/36/5'10"/175

30:45 as Rx'd

In the words of so many young texters out there right now OMFG!!! That was effing horrible! I never, and I mean never collapse at the end of a WOD out of pride reasons and today just about did me in! I thought I was going to go see my maker on the last round.

Great WOD! Keep 'em coming Coach! Thank goodness tomorrow is a rest day.

NEVER QUIT!

I feel brutalized. I'm not going to post a time because it was embarrassingly slow. Giggity!

29:49 as Rx'd

damn that was a challenge... happy just to finish it

34/165/5'9"

Shawn

www.crossfitjulia.com
Louisville, CO

Props to all the people dropping sub 20 and 30 minutes. This workout kicked my ass.

subbed row for 50SDHP w/45# bar

everything else Rx

50:32

M/22/6'3/185

Props to the people who dropped sub 20 and 30 min times.

50:55

Subbed row for 50SDHP

everything else Rx

M/22/6'3/185

32 m 128lbs
20lbs Dumbell Thrusters
500m row

Time 16 59 9

25:11 rx'd

Couldn't finish it because I ran out of time before class and work.

23:58 for three rounds

m/170

as rx: 29:56

Scaled to 115/75, and subbed run for row.
29:09
Hard.

51.59

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Thruster 45lbs x 5-5 65lbs x 5 75lbs x 3 95lbs x 2
Power clean 65lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2

As rx’d: 35:12
Foam roll after

m/180/5'9"/45
AS RX: 29:32
That was a really tough WOD. Thrusters were killers.

ridiculous workout. I had to cut it short because I was late for class - but I did 3 rounds as RX'ed in 23 mins. The hardest part was the running up and down the stairs in between rounds.

M/33/5'8"/178

33:16

rx'd rowing
95lb Power Cleans
85lb Thrusters

That was a butt kicker

Thanks as always for the free workouts!!

M/48/6'3''/205
31:56
Subbed with 100' cleans & 80' thrusters, row & reps as Rxd.
Only had one bar and had to change weights but I needed the rest anyway. This WOD has got straight to the top of the suck pile but it was so good to finish. Haven't blowed that hard for ages!

26:40 as rx'd been crossfitting 1 week. and love it. 26/M/250

I felt dead going into this wod. I ran the last 2 days...1 day 8 miles and the next 4. Today I finished in 33:27 rxd. I am just glad I finished it. My body was screaming for rest even before I started.

WAS ORIGINALLY TAKING A REST DAY...HIT IT HARD FOR 4 DAYS IN A ROW, BUT I COULDNT RESIST.
5 ROUNDS
500 METER ROW
12 X 45LB THRUSTER
12 X 55LB BENCH PRESS.
CHANGED IT UP A BIT, BUT GOT A REAL BUTT KICKING WORKOUT. 26.01 MIN. ROWING IS GETTING MUCH BETTER..!

As Rx'd

40:01

As rx'd: 56:02

Wow. That was tough!

Will be missing next cycle as I will be playing in a hockey tournament all weekend.

Thanks HQ!

Darn! I'm still wiped out from yesterday. 4 rnds as rx'd
30:40.

Subbed 150 jumprope singles for row
Weight and reps as rx'd

26:59

This was a killer!

Subbed 150 jumprope singles for row
Weight and reps as rx'd

26:59

This was a killer!

Modified
5 rounds
500 M row
115# cleans (12 Reps)
95# thrusters (15 Reps)
34:58
Tough Workout

My first post- but actually worked out like this for years before I heard of crossfit.

M/31/6-5/295

subbed 155 for cleans but rest as rx'ed

25:00 flat.

38M/5'10"/170#

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

As Rx: 31:43.

C/D: Helped my wife do her CFT.

Came into this WOD sore and with no desire to workout. Couldn't completely shake that attitude during the WOD and it probably had an impact on my performance. Kicked my butt!

65lb sdhp 50 reps
135lb pc's
95lb thrusters

5 rounds of suck, WOW!!!!!!
31:52

1:05:11
Subbed 50 reps per round of SDHP
1st Round 95LB power cleans and 70LB thrusters
2-5 rounds 70LB

New to Crossfit and working on form mostly. Took much longer than I would have like it to, but I'm proud I didn't quit. I sure wanted to.

CFWoD 15

3 rounds of
50x17.5kg SDHP
12x40kg power cleans
15x17.5kg thrusters

24:49 (6:11, 9:06, 9:31)

brutal.

22m/165/5'6"

5 RFT:

Subbed 400m run
135lb power clean
95lb thruster

36:00

M/25/5'10"/195

4 Rounds instead of 5, but weights and reps as Rx'd:

27:40

I literally threw up in my mouth at one point.....delicious.

21:23

5 rounds
400m run
85# power clean x 4
85# thrusters x5

M/22/167#/6'

As Rx'd

43:13

I was so dehydrated for this...

28:35

rx, should have gone a little harder out of the gate. I partitioned a little too much and too early to avoid bonking. 95lbs thrusters felt light after all the heavy ones that have come up. rows were all sub 2, except for the 5th which was 2:05.

WOD
26:13
80 lbs on power clean
60 lbs on thrusters

CFWU
As rx'd: 35:00

30:18

Bingo is Back! Thank you! I love the wit and wisdom!

95# power cleans, 65# thrusters, 38:12 includes walk to and from rower in globo gym.

m/44/185

As rx'd 36:12

m/15/228

subbed to 95# cleans rd 3 43:25

32:46 as rxed

Team completed WOD with much sweat/good-natured griping...as RX'd except sub 50lb SDHP as we have no rowing machine. Best time 26:05...nice! Sprints tomorrow. EOMFD

X-Men out

M/23/155/5'7"

Rx'd 31:21

Hard WOD

scaled to 3 rds
subbed 16kg KB SDHP for rowing - 50 reps for 500 m

7:16/9:06/10:26 = 26:49 total

Rx'd 41:44 that was tough!!

subbed 50 sdhp with 45lbs rest as rxed

30:58

suprised really thought I would be in high 20's

started after 9 pm started strong first round 3:50. Hit wall maybe too late at night? Also only had two bars had to change weight from sdhp to cleans and back.

26/m/5'11"/180
2 rounds as rx'd
14:20
body screaming still from Sunday
also had a bball game

M/25/5'9"/180

Time: 37:37 (used a 90# curl bar for thrusters, all else as rx'd)

IMO this WOD will mos def show who is leet and who is not. I for one I'm glad I finished, forget getting a great time.

DO WORK!!!

so i was at 29:12 moving to my 4th set of power cleans and then a firefighter started yelling at us saying we need to evacuate the gym. dang i hate 24 hour fitness

40 mins

hard

29:55 Rx'd
Lovin it!

31:52 as rxd

That hurt

Scaled to 115 on the power cleans. Then A.D.D'ed on the count and switched to 15 cleans and 12 thrusters.
Regardless, it was brutal...19 mins first 3 rounds, 19 on last 2....
38:07

M/31/6'-0"/175

Dear Crossfit,

I dislike you very much because of your ability to humble me each and every time.

Scaled WOD, barely made it through...no clue what the time was.

M/44/180#

As Rx'd 34:50

subd thruster with 85lbs
cleans as rx'd
24:25

Today's WOD was the best ever. 3 hours of playing with my daughters in the snow. Made a 7 foot tall snowman. That never happens in TX. It was awesome!

M/32/6'1"/175

Subbed 50 SDHP for Row, rest as Rxd

32:01

m/34/6'3"/205

ran 500m instead of row
everything else as rx'd
31:05

Scaled to three rounds and 90# dumbbell thrusters:

23:04

41:49

scaled to 115 on PC's because I was sharing the bar with someone else (worked myself in around his 3rd round). Had to wait for the bar a couple times, and was VERY thankful for it! LOL...This was the best WOD I think may have ever done!!

I had a prior obligation I was supposed to be at by 7pm, I told myself I would just start the WOD and stop after a round that would get me to where I had to be on time. I figured I would stop at the end of round 3.

Well, I felt like I was dying but I just couldn't stop! I ended up completing all 5 rounds and getting where I had to be 30 minutes late!! I was addicted to this WOD...LOL.

We did lots of subs

Humberto
400M run
15 wall balls 20 pounds
20 power cleans 50#
23:01

Karla
400M run
15 Wall balls 20 pounds
12 power cleans 50#
27:14

@ CrossFit Pleasanton (CA)

Did four rounds of...

500m row
75# power clean, 12 reps
65# thrusters, 15 reps

39:56

Every day I suck a little less.

M/29/5'9"/200

Working at CrossFit Proper in Corona CA for about 5 weeks.

1st Rx'd WOD! 44:31

Thought I was going to die.
Somehow...I love CrossFit.

31:37

as rx'd

m/24/5'11/194

29:10 runs instead of rows

done in the dark with moderate to heavy rain falling the whole time in the 37 degree temperatures.

Rx'd
Around 28:50.

Hate starting and stopping my own timer. Thought about doing 135# on cleans and thrusters. What the hell was I thinking :)

24:42
As rx'd, 95lbs clean, 65lbs thrusters
f/25/5'8/133
crushing workout. 25mins recovery!!!

M/34/165
As rx'd
25:16

rx'd 42:34 - woof

40/m/190
as rx'd

28:46

At a conference. No access to equipment. Hotel room wod

100 burpees for time

Time: 9:27

95# power cleans, 75# thrusters
36:39
ouch!

cool pic!!!

nice picture!!!

Only did 4 sets...did it at the JC with MS after work

Wore me out!! 51:02

CFWUx3

-2 sets of 4x kipping pullups

-dips were getting really hard by the end, I think combined with pushups and pullups they promote fatigue by the end of the cycle (need to rest to improve!)

95# power cleans

65# thrusters

1:18 (i think, I was actually so amazed I finished that I kinda forgot about the timer)

scaled to 3 rds. of:

90# SDHP X 40
135# PC's X 12
2X45# dumbbell thrusters X 15

43:15

and then I biked home... barely
Aloha

Male 45 85Kg
21 mins
5 rounds
400m run
85# power clean x 4
85# thrusters x5

As rx'd

27:10

Tough workout, legs were smoked from yesterdays wallballs.

24:08 Rx'd

This was tough. Thrusters always good for gassing out.

WE GOTTA GET BIG. RED MEAT BABY, RED MEAT!!!

29 MINS 12 SEC. WOOOOOOOOO YEAH.

31:30 as rx'd

M/39/6"6'/260

CFWU x 3

5 rounds:

Row 500m
115 Power Clean (no squat) X 10
85 Thruster x 10

Time: 25:06

Wiped out!!

M/29/5'10"/240

5 rounds converted to globo gym friendly.

45 lb short barbell SDHP x 50

95 lb barbell power clean x 12

70 lb thrusters x 15

The most excrutiatingly pleasurable work out I have had in years.

46:50.

The fact that I actually completed all rounds and all reps as Rx'd...

Priceless.

Now I see how really far I have to go to really be in shape.

Thanks CF.com!!!!

as Rx'd 21:25
horrible form on PC from beginning, feeling it now
6'/205/m

19:22

(two rounds - 10 min per round)

As rx'd

28:45

Tough cardio workout. Cleans were broken set but thrusters weren't and weren't too bad.

17:30-- 5 rds rx'ed

m/37/185/72"

46:10 as rx'd

sub 45# SDHP for row. All other weight rx'd.
25:56. Was hoping for 5 min. rnds but it stacked up on me pretty quick.

As RX'd 29:52, squeaker 'er in under 30

m/41/5'9"/192#

40:10

a good ass whoopin'

5 rounds, 95# power cleans and 65# thrusters.
48:10
All rows sub 1:55.

Some days finishing is the only thing that matters.

Mad props to the ladies who did this as Rx and crushed me.

Just getting started back in XFit after recovering from injury.

29:34
75 lbs power cleans & thrusters

6'6"/360lbs/m/35yrs

5 RDS for time:
Run 400m (No C2R)
125# PC
95# Thruster
25:09

M/30/5'10/149 (MTN Warrior)

Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps (SUBBED 95 Pounds for 135)
95 pound Thruster, 15 reps (SUBBED 65 pounds for 95)

First 2 rounds did the workout with 110 pounds power cleans and 85 pound
thrusters. After that, decided to go to the PACK version of the workout which is 95 pounds power cleans and 65 pound thrusters to keep the Intensity level
high, this workout was a smoker. Final time was 31:55.

500 meter rows were as follows, RD 1) 2:08, RD 2) 2:20, RD 3) 2:28, RD4) 2:24, RD 5) 2:29

SANTI

PP 1-1-1-1-1 (170-185-205-225-245)
Sub'd 50x24 kg SDHP for 500m Row.
Sub'd 40# DBs for 95# Barbell Thruster.
29:57

subbed 45# SDHP for row
115# PC
95# thruster
Completed 2 full rounds and the SDHP and PC for round 3. Tweaked my shoulder during PC and attempted one thruster in round 3 and couldn't do it without pain. Stopped at 24:55. That 25 mins really sucked though.

m/27/188/6'2"

95lb power clean
65lb thruster

39:07

Did this at Gold's Ballston this am. Had to walk from the rower (upstairs) to the barbells (downstairs) during each set. Almost rx'd. Forgot to write down the wod and did 95# push press instead of 95# thrusters. Funny how the power clean technique improves with each set.

TIME: 38:53. M/38/165

33:00 as Rx'd

Wow...didn't think this would be that hard. Was trying to get done under 20 minutes...

Time = 31:33

Had to break cleans and thrusters up into sets, and rowing just plain sucked. Good WOD...felt horrible afterwards!

one of the hardest CF workouts I have ever done.

37:35

m/165/68"/35

also subbed 50 45#sdhp for row

i think subbing 50 sdhp for row is more difficult than 500 m row. any thoughts?

500 m row
45 lb power clean 10 reps
45 lb thruster 10 reps
x 5
26:40

now I feel bad about wussing out on the reps.
F/40/5'6"/130

m/36/214/5'11

AS Rx'd

37:18

Scaled to 4rft (Couldn't keep people from taking my Barbells)
500m Row
12x power clean 125#
15x thruster 95#
30:45

Very hard, even with the loss of round 5. This one should become a girl, a good name would be Jenna :)

42 minutes
Scaled power cleans to 115, still rough

as rx'd
135# clean x 12
95# thruster x 15
500m row
34:55

M/26/140/5'11"
subbed 115# for pc
subbed 85# for thrusters
rowing as rx'd
33:52
fighting a sinus infection not 100%

M/220/37

5 rounds
sdhp 45lb 50 reps
power cleans 135 lbs. 12 reps
Thrusters 105 lbs. 15 reps

30:30
Ryan Frederick

Hardest WOD in 2 years.

as rx'd in 36min07

m/165/34

Packish:

5 rounds
400 meter run
115 # power cleans 7 rep
95 # thruster 9 reps

26:31

34/m/210/6'5"

28:41

19/m/185/6'1

20:58 as rx'd

Subbed SDHP for rows
Subbed 80% Dumbells for bars (did DB Split clean)

28:26 - broken sets

33:48, as rx'd.

Thrusters after the row and cleans sucked--bad. I'm on my eigth day of crossfit and am loving it.

34:53 RX'd, unbroken

That was harder than I thought it would be. Think I saw Jesus in round 4. The row/pc would have made for a good couplet.

M/39/180/5'10"

m/20/145lbs

Subbed 135lbs for 115lbs to work on technique
Subbed thrusters for pullups, shoulders were giving me trouble

31:00

m.23.175

29:28

ouch.

23:06. BEAT THAT.

30:17 as RXd

m 44 5'8 175
58 min
subbed 45lb shdl for rowing
everything else rx'd
my legs were shot.

m/34/5'10"/204

As Rxd.

41:26. Ouch.

M/47/200

As rx'd: 38:42

Excuses: This is day five (had to switch to five on, two off for a month), so I am beat up, plus I have some serious tendonitis in my left arm and shoulder at the moment.

WOD
as rx'd,P/Clns @ 60kg,Thrusters @ 45kg,
31.33

Lost at least 6 mins,crawling up the stairs and staggering down them,going between the weights room and the C2.Absolutely brutal wod ! thought it was never gonnae end,but never ,ever ,give in !

the night Power Cleans and Snatch,getting back up there after no being able to practice for ages !so close !

F 5'3"/37/135

Rx'd

500m row
Power Cleans 95#
Thrusters 70#

Time: 30:57

As rx'd: 38:58. Really, really rough. Probably could have been a little faster, but I had to run about 100 m in between the rower and the weight rack in my no-so-crossfit-friendly gym.

Subbed Jackie
@ work
1st evr - 7:52

Second WOD:

Ladder, 100# stone from ground to shoulder in min 1

Minute 2 - 2 butrfly pullups
Minute 3 - 3 stone to shldr
Etc

10 minutes, + 9 stones

CFWUx1
36:00 minutes (approx)
At the Cheyenne Mountain Resort.

CFWUx1
36:00 minutes (approx)
At the Cheyenne Mountain Resort.

Hans minus Maria who is down south soaking up the sun and enjoying the beach. This was the hardest WOD for me in a long time...
5 Rounds
500 M Row
135# power cleans 15R
135# thruster 12R
34 Minutes!!!! I had to beat Mr. pukie back with a bat

Maria down on the all inclusive resort
20 ROUNDS FOR TIME OF: 5 push ups, 5 squats, 5 situps...8:54 and
11 Km Run

Stay strong Maria

24:35. Rxd

29:28

SUB 95# pc
SUB 65# th

43:42

M/52/6'2/193

1/4 mile run on track instead of rowing.
135# Power Cleans
85# Thrusters

33:00

Had to change the weights, but gotta say that I did not hurry that part. Butt-kicking workout.

M/45/6'1"/185

scaled 115# for 135# cleans

31:42

m36/173/5'8

subbed sdhp for row 29:58

This one was pretty rough for me, but felt good after

It was a great workout substituted 100lb for the original 135lb cleans. 26:36

21-18-15-12-9-6-3: SDLHP/HPC/PJ @ 75lbs.
13:10

29:52 as Rx'd

31:04

53:53

m/178cm/89kg/34y
sub dumbbell swing x50 (35lb) for row 500m
35:35
exhausted

Five rounds for time of:
Row 500 meters
115 pound Power clean, 12 reps
95 pound Thruster, 15 reps

Post time to comments:
33:43
*approx 1 min (4min total) transition between bar & c2

sub'd 400m run
Harold - m/35/225/72"
31:41
Gunnar
24:02

Scaled
Thrusters 12 reps @ 75# - 3 rds
Power Clean 10,12,12 reps @ 115# - 3 rds
sdhp 50 reps @ 45# - 3 rds

5RFT- 40:00
50 X 45lb db sdhp
12 X 135lb power clean
15 X 45lb db thruster
rd1- 5:54
rd2- 7:37
rd3- 11:07
rd4- 8:37
rd5- 6:44

Seems to be a common trend: start out ok, pace too much in mid rounds b/c I'm not quite sure if I can finish the wod, the finish stronger than expected.

M/34/195/70

Used 140/100

32:29

Good stuff.

CFWU x 3; std back in the PAC

Sub'd #95 PCs, #95 thrusters

BRUTAL...54:53; possibly my slowest 5 Rd time in months....

38:01
Tough, tough work.
Rows 1:53 1:59, 2:00, 2:03, 2:07
Cleans all 7 and 5
Thrusters 15, then 10 and 5 except last 9 and 6.
Should help my next go at Fran.

m/23/170lbs

49:24

M/50/153/1-1-06

Row 500M
95# Power Clean
65# Thruster

Cut to 3 rounds.

19:46

Really weak sauce today.

29:59
ouch
m/41/6'/195

scaled:

5x
500m row
95lb clean
95lb thruster
26:20

rows were all around 2:00 so need to work on recovery for cleans and thrusters.

as rx'd

45:41

That punished my weakness. Thanks.

As Rx'd:
31:58

Did Stephen the day before this and my midline was SHOT and all sorts of sore. My lower back was my main limiting factor on this. I had to sit down afterwards due to it locking up and screaming at me. Doing this fresh would make out for an easy PR in the future

CFWU x 3

Weights were as rx'd, but stopped after round 3 (~20min) due to pain from recent wrist injury... can't wait to do this when i'm fully recovered.

45:45 subbed 400 m tread mill for rows. Did 4 rounds. Awesome, thanks coach.

24kgs kettlebell SDHP
60kgs Power Cleans
40kgs Thrusters
36:56 4 rounds

rxd 34 min

M/39/198

As Rx'd: 27:45

7

36:38

As Rx'd
36mins.
Loved it. Keep these hard WODs coming please.

Subbed 50 #55 SDHP for row
otherwise as Rx'd

21:52

at home

29:39 as rx'd

15:00, only did 3 rounds after hour long bike ride. Subbed sumo for 1st round of row, then said screw it and ran on round 2 and 3.

35/M/208

26:44 as rx'd

Theresa: 94.5# PC/65# Thruster --- 3 rounds @ 21:43, 4th round finished at 32:45. Pushed through for the first 3 rounds, struggled with ~95# PC and just wanted to get through a 4th round. Goal next time all 5 rounds 'pushed'.

What's the music in the Kirkland video? That stuff is great.

Five rounds for time of: SUB Three rounds (time constraints)
Row 500 meters SUB 250 meters SUB SDHP
135 pound Power clean, 12 reps SUB 105 pound
95 pound Thruster, 15 reps SUB 75

14:30

M/32/6'3"/200

Misread the WOD! Did 12 x Thrusters instead of 15 - that would be a huge difference!

29:05

47:20

misread and did 15 PC and 12 thrusters.
scaled
15 PC -85#
12 thrusters-75#

15-90#
12-80#

15-95#
12-85#

15-90#
12-85#

15 PC -85#
12 Th-85#

3 rounds - 30 minutes

27/F/115

RX'd 43:25

btw: 158

28:59 as rx'd. exactly what i need.

Row 5000 meters = 19:37

Four rounds for time of:
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps

3:19 12 10,5
5:35 8,4 9,6
7:21 8,4 9,6
6:46 6,6 9,6

=23:01

Try to get the first 3 sets unbroken next time..... (and try to get all 10 sets too...)

Done on 2/15.

As rx'd: 28:04.
1 - 4:54
2 - 5:20
3 - 5:32
4 - 6:09
5 - 6:07

Tried to pace, but that was just a ton o' suck. Rows were all between 2:05-2:15. The cleans and thrusters slowed down steadily while my lungs sucked for more O2.

as rx'd

my lower back felt like there was a sharp knife running thru it during the cleans, thrusters and mostly the row! had to break the row for a short time to releive some of the pain...good wod but very intense and pain filled

31:35

3 rounds (go for 5 next time)
500m row
(1:48 - 1:53 - 1:58)
12 x 135# Power Clean/Hang Power Clean (mistake)
(5-4-3 - 4-4-4 - 4-4-4)
15 x 95# Thruster
(5 - 5 - 5)

23:27

19:46

Did not go into front squat on power clean

The Porch
Three rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps

@ the sweatbox
as Rx'd

34:53

Prolly one of the hardest wod...cant wait
to do it again...gotta love working till you cant
move anymore!! Rest day much needed!!!

massively modified & scaled down for unbroken sets.
5 rounds
300 turns jumprope
95 lb power clean, 9 reps
95 lb thruster, 6 reps
30:04

3 rds 26:59. sub approx 400m run for row

Re: Post 45

Bought a 300lb olymoic set on Craigslist for 60 bucks, have a pull-up bar, got my hands on a 50lb DB for swings, have a park down the street that I do dips on a fence corner, still trolling Craigslist for more equipment. You got to find a way.

Did 3 rounds as rx'd instead of 5, started into the 4th but had lost all intensity so cut it.

Time: around 20 - 25mins (lost my watch)

50 45# high pulls
12 95# power cleans
10 95# thrusters

under half an hour. had to share equipment with dude doing shoulder presses........

32:24

m/45/170

subbed 95 lb power clean

35:50

3 rds 22.35
Moira Monster 5rds. sub 10lb. kb swings and thrusters 22.35

5 rounds
400 meter run
12 power cleans 135#
15 thrusters 95#

29:18

Rxd: 41 flat. Rotated bars; rower smoked me.

5 Rounds:
45# SDHP x 50
135# power cleans x 12
95# thrusters x 15

49:49

Took me a LONG time to finish this. Legs were totally dead and I'm assuming it's from the SDHP. Also did this solo and didn't have my boys pushing me. Well, at least I left a lot of room for improvement next time.

35yom / 206lbs

Pack, five rounds for time of:
Row 500 meters
85 pound Power clean, 12 reps
60 pound Thruster, 15 reps

Rd1. 7:02
Rd2. 9:41
Rd3. 9:24
Total: 26:07

Only completed three rounds. This was my first day back after being sick and taking a leave for over two weeks...I felt like I was running on empty, and called it quits after three very long rounds.

5 rounds:
500m row (all between 1:45-1:55)
12 135lb power clean (4,4,4)
15 95lb thruster, a2a (9,6)

28:32 02/16/2010

3 rounds
500m row
95lb clean
65lb thruster

24:31

Mental breakdown at three rounds. Awful. Need a change in diet/alcohol.

5 rounds
row: subbed- 50 reps bowflex rows (120lbs)
12 reps 135 lb power clean
15 reps 95 lb thrusters

37:28

3 rounds
50 SDLHP 45#
135# Power Clean as rx'd
95# Thruster as rx'd

23:19

25:38 (95# PC, 65# Thrusters)

All 5 sets unbroken on thrusters; they felt good. Having 2 separate bars helped.

48/M/182
sub'd
rnd 1 as prescribed
rnd 2-5
6 cleans
8 thrusters
39:40

27:28

Man does that kill the forearms! I had to use two hands to remove the collars from the bars once I was finished!

M/25/5'11''/200

33:21
Used 95# for all lift reps

(2/17)...35:05...161/173
Only 2 rds! Sub 50 Oly bar SDHP's for rows (done in 10's), others as rx'd (PC's in 3's & TH's in 5's). Should've scaled power cleans as those ate most of my time.

3 rft 16.55, back in the saddle

27:17.

1 bar and no rower so subbed 400m run for rows and had to switch back and forth between 135 and 95 lbs for the lifts.

4 rnds

subbed sdhp for rows
used 95 lbs for thrusters 1st round then lowered to 75

33:28

Probably by far the hardest WOD I've ever tried as Rx'd... and definitely bounced off that wall.

3 sets as Rx'd in 25:50 min. OUCH. Definitely felt my Fran time improving through that pain though!! Gonna try to hit this one again with lighter weight over the weekend!

m/41/169/5'9"

As rx'd:

38:35

scaled to pack-ish:
used 45lb bar for power cleans and thrusters

30:05

30/m/71"/180#/Camp Taji, Iraq

CFWU x3
31:38 sub 50xSDHP for 500m row

rx'd: 35:50

M/41/185

As rx'd:

34:58

Tough, rewarding workout.

More better faster

CrossFit warm up followed by WOD as rx'd

Time: 33:38

m/36/5'9/176
CFWU-3. Reg. Superman. No Burgener. DU.
33:59
Row too slow. Get to 2:00/500m. Not enough heel drive when I was tired. Good job clearing hands.
PC - Mostly sets of 5. Shorten breaks. Remembered to get elbows high & wide on later rounds. Kept bar little closer to body overall.
Thrusters not bad. 8+4. Good job keeping knees wide, maintain lumbar curve & keep core tight. Need to eliminate break.

Pinched for time and only did three rounds: 15.25

C-
26:40

Why?

As rx'd

28:48

“There is no fear in love. But perfect love drives out fear, because fear has to do with punishment. The one who fears is not made perfect in love.”- 1 John 4:18

m/40/67"/175#

3 rounds: 20:46

500 meter row
115# power clean x 12
95# thruster x 15

32:30
as rx'd

scaled:
95# pc
65# thrusters

39:43

that was brutal!

Every last one.
45 min. Lots of strange looks. it was great.

M/25/5'9"/195

scaled:
3 rounds
500 m row
115# power cleans
95# thrusters

32:10

M/59/6-2/212

five rounds 49:40
Row 500 meters
power clean 12 reps, 125, 115, 115, 115, 115
Thruster, 15 reps, 85, 85, 75, 75, 75

F/24/149

5 rounds:
500m row
65# PC x 12
45# thruster x 15

~34:00

I don't understand all the "strange look" comments. Unless you're being a total douche, or the gym your in is full of total douches, you really shouldn't have any issue doing WOD's anywhere you want to. The first problem you can fix yourself, and the second just means you should change gyms. Yes, people do look, but usually they're just interested because the stuff looks difficult and/or different, not because they're judging you. I look at guys squatting 500 lbs, too, not because I think they're crazy, it's just not something you see every day. And no, most gyms aren't used to people hogging 3 bars for 20 minutes to do "Linda" on a crowded floor, so exercise common sense and consideration for the environment you're in. Been doing this at 24 HR fitness for nearly a year and never had anything but positive experiences with the trainers or other members. Get over it and enjoy the workout, already.

29/m/185

as rx'd: 25:56

Misread and did 15 cleans/12 thrusters. Only managed 4 rounds, didn't want to burn out for climbing in the afternoon.

34:25

[34:25]

45/m/173

40:26

pretty hard one, had to do cleans in singles and coubles

As RX'd: 29:18

First round 4:45, but power cleans took it out of me pretty quick (sticking point). Thrusters were suprisingly easy.

44/m/196

no wu

People using the only 2 rowers we have so had to alternate rowing with running .25

4 rounds
95 lbs.

46:43

34 yom.

Did both exercises with 95 lbs due to lack of bars.
On second round had to use treadmill as someone was on rower. Attempted to run but legs still sore from sprints the other night, so walked .25 mile.

5 rounds 40:58.

30min
super scaled:
3x, 115lb power cleans, and 75lb thrusters

31:30

Time 35:59
5 rnds
500m row
95lb power clean - 12
95lb thruster - 15

M/34/170

Five rounds for time of:
Row 500 meters
95 pound Power clean, 12 reps
65 pound Thruster, 15 reps

30:18

finished with 3 rounds of:
Ring dips, 8 reps
Knees-elbows, 10 reps

3 rounds
used 45# for cleans and thrusters

18:20