Gotta love ten rounds. I seriously can't wait

Yeah! 150 pushups and deadlifts. Great WOD

I WANT THAT SHIRT!!! WHERE WHERE WHERE!?

#1 I agree! This WOD looks amazing! Go Hard or God Home!

Sweet.

looks easy... but I know better.... cant wait to do this one..

Yeah that shirt is awesome

may have to video this one....

YES. Can't wait!

i liked the look and sound of this one until i saw the # of rounds...

I'm having trouble with facial capillaries bursting when I do Handstand Pushups. Does anyone else experience this?

After I'm through there are little red spots around my eyes (but not in my eyes themselves) and a very fine "mist" of red covering my entire forehead. It's happened a couple times now.

The bursting itself isn't painful and doesn't really bother me, but it does make me worry that I could give myself a stroke or aneurysm. I'm not going to risk it again unless I find out that these things are harmless.

I'm 32 years old, 129 pounds, a very bad computer wimp trying to get a little bit more fit than I am. My latest CrossFit total was 295.

#11 Daniel - sounds like your pushing too many negative Gs during the HSPUs!

But seriously when I first started doing them I would get a very bloodshot eye sometimes. Now I try not to look down towards the floor and make sure to keep head neutral while doing them - seems to help.

Daniel- I used to get all these mini red spots on my face after hspu. It looked like I ran into some mad mosquitos. Someone told me to make sure I was breathing good during the hspu. It seemed to help and those "mosquito spots" no longer appear ;)

Erin

Love it!!!

Yes good point abount the breathing. Aerobatic pilots can using techniques like actively holding the breath and tensing the leg muscles to increase blood pressure in the head to avoid blacking out. Not so good when upside down

that chick Laurie in the video was no joke. absolutely beautiful to watch. way to go!

30/M/150/ 5'10

Daniel, I am not a profesional or nothing like that but i think that the problem is because you are not use to being upside down, eventually you get used to it and the feeling or red stuff goes away, that's just my opinion, i would rather ask a profesional though.

Also about the WOD today did it in October 25 before the 1,1,1,1,1,1,1 of deadlifts, instead of Push-ups did Burpees and the time was 23:00 with just push-ups this should be a quick one, this colorado altitude is kicking my glutes. Have a nice one everybody.

SANTI

If I believe I'm correct, this might be one of LIfeasRx's shirts, and the picture is at the most excellent Life as Rx HQ at CrossFit CounterCulture in Encinitas, CA.

www.crossfitcounterculture.com

Erik
CrossFit San Elijo

Hey Esteban, I really enjoyed our conversation yesterday. Thanks for the very cordial dialogue.

SWEET WOD!!! BUT for real where can one get that shirt? I would love to sport that around base!!

Laurie also did the "impossible" handstand WOD in ridiculous time:

Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups

Post total time to comments MINUS the six minutes of static handstands.

RIDICULOUS I say!! :)

Exceedingly impressive video of yesterday's workout.
Am humbled in my lack of fitness by comparison.
Inspiring work.
Well done Laurie and Dave!

Shirt ---- lifeasrx.com

So cool to see Dave Leys in a video again. I loved watching him and Greg A in videos years ago.

one of my first crossfit workouts. love this one. actually upped the weight to 185 and did 10 rds of 10 reps each.

#11 Are you taking any medications?

Pat, couldn't agree more.

Second what #22 JH said...absolutely beautiful work...

@SANTI

Where in CO are you at? I moved to the Denver area September and have randomly run into a few CFers. Haven't checked the local CF gym yet though

Glad to see swimming is getting some coverage. I've been doing CrossFit with my swimmers for almost 2 years now, and have seen significant results. However, I work with age groupers so its more of a CrissFit Kids type workout. (no wieghts)

On of my Swimming WODs is:

10-9-8-7-6-5-4-3-2-1 - For Time
Fast Swim(laps)
Burpees

So the first couple of rounds look like:
250 Swim
10 Burpees
225 Swim
9 Burpees
200 Swim
8 Burpees
. . .

Keep up the good work.

I had a question on the picture...I was of the thinking that when you set up for a hang clean or snatch, that you want your shoulder blades to be over the bar, and that the back keeps the same plane until the hips are completely raised. In the picture and following comment, it seems that they're saying to open the back before opening the hips. Just seems contraditing to what I've seen/been taught so far. Can someone please explain? Is keeping the back on the same plane only for the deadlift portion of these movements, then the back straightens, and then hips open, shoulders shrug and you move under the bar...in that order?

James how can u open the hips with a bent over back. I get that it's how u were taught but the back gets vertical just before the explosive "vertical jump" in these mvments. I would google piros dimas(I can't ever remember his name spelling) and watch some vid on him. Probably one of the best there is. The best explanation I've recieved is pull bar around the knees, sit back in heels, jump and shrug. Plenty of resources to see for yourself. Good luck

Laurie and Dave, AWESOME work! So great to see people just working to challenge themselves in a workout like this. Great times by they way! Both of your pistols looked much prettier than mine :)

49 yr old 5 wks post rotator cuff surgery
350 bodyweight squats in 20 mins.
I'm getting better at bodyweight squats.
Dying to work out upper body, but I'm supposed to wait another 7 weeks before touching weights.

55/M/165/5'10" Crossfit for about 6 months.

I'm really looking forward to this tomorrow, something I can actually Rx.

#29 DJD:
did you mean links? because 10 laps would be 500 yrds (or meters.)

As rx'd

14:45

#11 i agree with the other post about you holding your breathe with the HSPU. you are essentially doing a valsalva maneuver, similar if you were doing lifting heavy weights and dropping a deuce. make sure you are breathing out during the concentric phase of the exercise to avoid excessive intravascular pressure in the face. if you cant do the HSPU without holding your breathe, then work on your shoulder press strength first then try it again later.

13:42 as rx'd, pushups chest to floor

12:25

early morning,
No breakfast.

14.45, nice

I'm new to crossfit, is my lower back supposed to be smoked by this WOD?

Nice wod one I can reall get into I didn't have a rope for yesterday so I did 15 towel pullups for each 15 foot ascent what's a good way to get. Stronger hspu? And for on leged squats I can't get body weight one leged squats

11:54 as RX'd!!! Proud of this one!

I' ve done this one on 02-21-10 as rx' d'
in 8' 49"

9:31
55# deadlifts

March 09, 2010

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Post time to comments.

I lost count on rounds and I think I counted 11 instead of 10 but here's my time:17:19

"PROPS TO THA FRAT!!!"

Franiel

***FRAT***

I really need to get myself un-busy and get back to the Paleo and CF. I just finished a radio interview over the phone with House of Slap Radio on Headz Up FM. The podcast should be up no later then friday on headzupfm.com

M/27/6'2"/185 USAF @ Bagram

As rx'd:

30:51

Shins are tore up and bloody - good times...

whats the weight for push press? 135?

hey #3
http://lifeasrx.com/heroes.html
enjoy!

10 deadlifts 40kg
5 push ups
X 10 rounds

23 mins
crossfitting for 1 week

22 minutes, forearms swollen that I have to loosen up the watch lol

As rx'ed 19:20.

My last comment was my bad!!!!!! Push ups lol

Crossfit Sri Ram Ashram, India

Arvind
17:15 rx
Bachndra
(accidentally did 71kg instead of 61kg)
17:21

m/44/185

12:02

6'3"/205lbs/30yr old male

as RxD
all sets unbroken
14:35

could have done better, had some hesitation transitioning. loved it.

"I'm new to crossfit, is my lower back supposed to be smoked by this WOD?

Comment #40 - Posted by: RN at March 9, 2010 10:04 PM"

I wouldn't be surprises since 150DL is a lot, independet of load.
What do you meen by 'smoked'? Nice, tight, tired feeling or pain all over? If the latter, I'd go back and work on form and scale reps/load for the coming DLs.

f/35/119lbs

10 rounds:
15 deadlifts, 85lbs
15 pushups

27:15

I'm new to this, so scaled down the weight to keep up the intensity and watch my form on the lifts. And oh lordy, my shins are a mess ;)

Dave Leys! A classic CF figure.

And a classic CF WOD.

I really like this one. I've done it a couple times, I think last time was sub 9. I end up doing the fast DLs more like romanian DLs (not totally stiff legged...but less need bend than my usual DL) and it ruins my hammies for days....

144# deadlift, I had to use Kilos and this is as close as I could get. all sets unbroken.
13:50

f/35/119

10 rounds:
15 deadlift, 85 lbs
15 pushups
27:15

I'm new to this, so scaled back the weight to keep up the speed/intensity and watch my form. Still took me a while, my shins are a mess, but a great workout.

15:38 KAF

42/m/176m/73kg

As rx'd

15:11

All rounds unbroken. Honest push-ups. Had enough gas to sprint twoards the end, so probably I should have started faster. Resolved grip issue after round five by using mixed grip on the deadlift.

Warmup: 2k easy row and Kellys shoulder prep. Cool down: 1k row and stretching.

Great work Laurie and Dave! My scaled version took me twice as long yesterday. I need to learn those kipping HSPUs.

M/35/69"/167

16:44 as Rx'd

Followed up with a 5mi recovery run (40:54)

32/m/190

as rx'd

11:10

m/31/5'8"/135

22:34 as rx'd - need to work on hand and forearm strength

Warm Up 3 Rounds SB Strict PU Squats

WOD
PS: 13:25 DL Unbroken PU SS 10, 5

PM 15:47 DL Unbroken PU SS 10, 5

9:15 as Rx'd

M/26/6'/200

Awesome workout!! Proud to post this time!!!

What shirt.....? no, really, I want him on my Crossfit calendar

WOD as Rx'd

Time 16 min 0 sec 15 hundredths

M/27/6'2"/185

as rx'd

10:31

as rx'd
20:46

WOD
Time 16:50
M/31/5'5"/200

Disappointed in time but those deadlifts got killer at the end.. breezed through the pushups

18:42

m24/6'1"/163 lbs

as rx'd
9:53

Yesterday: FRAN As rx'd in 7:54 (2 minute PR from 9 FEB)

Today's WOD as rx'd in BKK Apartment Gym:
All sets unbroken: 12:33. Steady improvement.

29/6'8"/217

18:58

9:10 as Rx'd

As RX i only six sets in 13:00

9:10 as rx'd

as rx'd

TIME - 15:51(PR)

Where can i get some of those shirts? Awesome!

M/31/189cm/110kg

as rx'd

24:00

After watching others I belive that rest is the enemy.
Better to slow down the pace and not rest between the rounds...

as rx'd

10:58

As rx'd. 14:14

32/m/5'10"/210

17:17 as rx'd

As rx'd
PU chest to ground

18:20

27/m/5'11"/150

m/32/5'9"/175

as rx'd 18:33

m/34/225/71"

27:20 lost form on the last set(rep 5 or 6) of DL's felt the back start to twinge, so dropped it and 5 pushups for same reason.

27/m/5'10"/195

13:53 as rx'd

24:00

Wasn't there a video of Brendan Gilliam doing this WOD a couple of years ago at the original CFHQ?

M/37/5'10/197

17:06 as rx'd

First mainsite wod in months. Back pain/spasms slowed me way down. Push-ups all done unbroken.

~Never Quit!

What a dummy, I read wrong, did pull ups instead of pushups!!

32/m/180

Ten rounds for time of:
95 pound Deadlift, 15 reps
15 pull-ups

30 mins

as rx'd

13:29

bw 165

will revist this one....probably tomorrow

subbed front squats
180x5
205x5
230x5

Graham - as rx'd: 16:17. Kept a good pace and had gas left at the end. Could have gone faster.

Jonathan (M/38/6'/185) - 95# DL: 18:21.

22 min as rx'd

F/46y/62"/140# JULIA
10 RFT: 15 Deadlifts and 15 Push Ups
45# for 4 of the rounds, 55# for the rest
20:46

M/41y/68"/160# GEORGE
10 RFT: 15 Deadlifts 135# and 15 Push Ups
38:05
Dizzy

As rxd

10:51

M/36/187

Another WOD I enjoy missed, but I'm sidelined with tendinitis/bursitis or worse of my right shoulder. Pending MRI
Today: Squat training

did the 3/7 workout yesterday-"helen" and subbed 500m row for run. after setting a new PR 500m(1:44) i posted nice fat DNF after the 2nd round of rowing. i need a training partner that can push me again :(

As Rx'd: 17:17

EDIT FROM POST #99: will probably be doing today's workout scaled to 115. i'm still trying to get in shape after about a 8 month hiatus from serious exercise...i also just got released from my 2nd ACL reconstruction last week, so i might have to go down even more once i start! we'll see.

m / 26 / 5'10 / 175

13:50 as rxd

Seriously considered scaling this down because I have had some back pain/spasm issues with DLs in the past. Decided instead to cut off the workout at 20 minutes. Good decision!

As rx'ed: 19:38

Back is a little sore but feeling strong. Good WOD!

Does it bother anybody else when you see people working out without shoes? Maybe it's just me.

M/25/6'2"/200

as RX'd all sets unbroken: 13:20

running on 4 hours of sleep not enough rest, but I needed to do it. I'll get more rest tonight and prep for tomorrow.

M/32/6'3"/200

As Rx'd: 11:11

13:11 as rx'd

about 16 min.

followed by three mile run with three sets of 15 pullups per lap.

felt good.

M/36/6'0"/165

15:25 as Rx'd. First couple rounds at a minute apiece, slowed to two-minute rounds by the end.

14:54 as rx'd

as far as shoes are concerned, it was put perfectly by a powerlifter that was watching me and my buddy do squats one day. he wears wrestling shoes, but chuck taylors are also common, and barefoot is good too, for certain lifts. the cushion in running shoes or cross trainers are great for that, running or doing some running activities, but the cushion is detrimental to powerlifts like deadlifts. the reason being is you have to work extra hard to stabilize yourself w/ shoes w/ alot of cushion. barefoot, wrestling shoes, or chuck taylors w/ no cushion allow for direct transfer of power to the ground.

as far as shoes are concerned, it was put perfectly by a powerlifter that was watching me and my buddy do squats one day. he wears wrestling shoes, but chuck taylors are also common, and barefoot is good too, for certain lifts. the cushion in running shoes or cross trainers are great for that, running or doing some running activities, but the cushion is detrimental to powerlifts like deadlifts. the reason being is you have to work extra hard to stabilize yourself w/ shoes w/ alot of cushion. barefoot, wrestling shoes, or chuck taylors w/ no cushion allow for direct transfer of power to the ground.

26/F/5'8/150
65lb deadlift, 15 reps
push-ups, 15 reps
10 Rounds for time: 16:40

ooooo its hurts so gooood!!!

m/22/180

misread WOD, only did 10 reps of the deadlifts

9:15

As Rx'd 9:57

Rx'd 10:06

47/m/71 kg
3xCFWU
WOD as rx'd
25:03
First 4 rounds unbroken, the rest I did 12+3 DL

bw-204

5 rounds
135# deadlift, 15 reps
push ups, 15 reps

8:02 total

Steve - 10:03 rx
Kala - 11:23 -had to switch to knee push ups at about round 7.

Wichita Army Recruiting Crossfit Crew

as Rx'd

CPT Ellerman 7:30
1SG Grijalva 7:48
SFC Greenlee 14:40
SSG Stroud 14:42
SFC Hermreck 15:40

23/M/197/72

Been doing CrossFit for about 2 months and I need knee and shoulder surgery so I'm not to ashamed at my time but it def smoked me

25:51

Even though I'm schedualed for surgery on both my knee and shoulder, crossfit has made them feel a little better improving the muscles around the problem area's

F/27/175

18:44 with pushups on knees. Working on ROM for pushups. Nice WOD.

As Rx'd
19.29

15:55
85# deadlifts
(about half of the push-ups pregnant push-ups [on my knees; I'm not pregnant])

m/34/160
16:19 as rx'd

47/M/6'/185

MUSCL-UP PR!

30 RING MUSCLE-UPS...TIME 7:44

DID THIS A CROSSFIT NORTHWEST TUCSON ON MONDAY AFTER EATING AT IN N OUT! YES...THIS DID HELP.

NEVER BEEN TO SPAIN.

ROBERT SUTHERLAND
TUCSON, AZ.

12:29 AS RXD much harder then it looked as always Thanks

m/33/5'9/195

14:00 as rx'd

Lots of room for improvement, but I'm happy with this since DL's are one of my worst lifts. All set were unbroken.

rd1 :31/:14
rd2 :47/:16
rd3 :59/:18
rd4 1:10/:24
rd5 1:20/:20
rd6 1:18/:22
rd7 1:16/:18
rd8 1:13/:18
rd9 1:07/:16
rd10 1:12/:12

Laurie and Dave~SUPER video of yesterdays WOD!!

Must have had my Wheaties, opted for Mens weight today for deads.

135# dead lifts
C2D push ups with full arm lock out at the top

TIME: 14:04

m/40/155
11:48 as rx'd

30/M/146/ 5'10

11:24 As RX'D

stop a couple of times but most of the Push-ups and dead-lifts were un broken, still getting use to the Altitude here in Colorado Springs, CO, did the WOD in my garage with a brand new bar and brand new weights from the garage gym, thanks to my girl for pushing me while doing this workout. NICE WOD.

SANTI

using 95lb DL,
WOD: 26min

Carole
F/51/5'6"/133
12:40
With 95#, woman's weight. Full range push-ups.

Kevin
M/51/5'11"/168
20:26, as Rx'ed.

Fit Mom-awesome time!

Where can i get a pair of rings?

16:51

39:56
with 91lb DL
full push-ups

21:45 as RX'd. could've/should've gone a lot heavier...but last time I did high-rep DL's, my back was badly tweaked for a week. So, concentrated on form. And wore knee-high ski socks. A must.

I meant "faster", not "heavier", in post #136

17:05

M/42/5'11"/180

As rx'd
17:46

11:44 as recommended. Lovely workout!

M/36/175

As Rx'd: 16:41

10:57 as rx'd! Stokely dokely!

Worried about the amount of DL on this one...Started slow to warm up..

CFWUx3 (minus pu's/dips - sore from yest.)
Rd 1: 1:07 Rd 6: 1:22
Rd 2: 1:38 Rd 7: 1:29
Rd 3: 1:41 Rd 8: 1:23
Rd 4: 1:48 Rd 9: 1:25
Rd 5: 1:58 Rd 10: 1:23 Total: 15:18.61

Lack of proper wu,wasted time with wraps (:20sec/rd). HR never elevated past 140 until the last few rounds (max 160) as I warmed up and got in to more of a groove. 15 strict push ups too easy. Maybe should have done more?

12:25

Awesome WOD! Glad to see it again...

Thanks!
Murph

as rx'd, chest-to-floor
12:37

#119 some very,very nice times
9:15 totally smoked! looked easy but wasnt. kinda proud that I managed to push myself that much :)

Did this WOD to meet my current needs:

10 rounds for time:

5 clapping pushups
10 40# sandbag shouldering (cleans from ground directly to shoulder)
15 20" battling rope oscillations (1.5" 50' rope)

13:30

No breaks on the pushups - chest and thighs had to touch and leave ground together to count (no sway back reps)

Sandbag shouldering grabbing the bag (not the handles) was interesting. I thought the bag was going to escape more than a few times. Despite the light weight it was tough after the first rounds.

Forgot how horrible battling ropes were until I had Camille try them at the CF pod at the Arnold. I set up bands 20" above the floor I had hit to hit with the ropes each oscillation to count the rep. Painful.

These explosive workouts kill me.

m/23/175/5'10"

As rx'd
*10:38*

Great wod!

M/20/6'1"/170

as rx'd: 11:04

#117 Corry -
Did you mean to only do half of the workout or did you misread it as only being 5 sets?

13:14

5:34 after 5
7:04 after 6

40/M/6'/180

nice workout today

As Rx'd: 11:35

Grip smoked from yesterdays WOD, but Deadlift not problem, push ups got me...from round 6

17.45 as RXed

Great WOD!

M/25/6'/200

10:39 Rx'd

Beauty

22:53 as Rx'd

M/52/6'0"/215

As Rx'ed:

Stormed through the first 3-4 rounds, then started grinding out the deadlifts and really suffering on the push-ups. This amounted to a massive Personal Record for number of pushups done in a single workout, probably easily doubling it. So that's ok.

Total time: Approx. 30 minutes. Sore as can be, but also happy as hell just to finish it! Beefcake!!

125# DL
= 18:26

Made sure form was top on each. Have done this with #115 and this was still a little PR. Fun wod to go light and fast or heavy. Love this kind of workout.
Fit Mom- awesome time!!

Erin

running late for work, so scaled back to 10 reps per round, otherwise as rx'd

13:01

17:09 as rx'd

# 133 Dave

I got my rings at www.ringtraining.com

As rx'd 10:28 unbroken. I kept picturing Lisa Shiu and her friggin amazing performance at the Arnold Classic in front of me and refused to stop. And then I died.

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Not RX's, I scaled sumo deadlift at 135lbs
time 13:58

Sumos were good and easy. I went slow ish on them and when I got tired i'd stop a few seconds to not push my back. Felt good. More I done the better it felt. Only broke 3 set of deads.

20:41

Fun wod!
As rx: 8:45

14:30, good times

10min25 as rx'd after a 6 klicks run in 26mon01

15:11 Rx

7:17, as Rx. I destroyed this WOD (first time I can say that), but I'm still afraid that both my buddy and I missed a round. The first three rounds were in 1:50, so maybe I didn't miss one.

CF w/u x2

Brand x scaled:

10 rounds
10 reps each:

135 lb Deadlift
Push-ups

9:45

Dang you Fit Mom
Pushed me again.

135# deadlifts, 15 reps 1st & 10th rd unbroken
all others broken at 10-5.
15 push ups, unbroken, c2d, full ext

17:15
includes 1 min rest after 5th rd.
had to rechalk and catch a breath.

Standing Tall

Laura f/47/5'7/150

as rxd 18:47

Yesterday rest day - Had extra energy today.

Warm up and then strength before WOD (not timed but around 15 min):
Bench Press
135 x 10; 155 x 10; 185 x 6 205 x 4 225 x 4(PR)

WOD - as Rx'd - alternating:
135# DL x 15 x 10 = 150
Push up - chest to floor x 15 x 10 = 150

21:05

Happy with my progress..... Sort of bummed / anxious i can not do one leg squats yet - i think. Also tried HSPU once and fell on my head, so need to figure that out too. lol... As they say, Rome was not built in a day.

16:14

As Rx'd

12:48

As Rx'd

10:51

Fun :)

34/165/5'9"

Louisville, CO

22.53

24/m/175lbs/70"

as RXd

29:02

*First Post* Figure after 4 months its time to post

M/27/6'3''/210 Did WOD with 20# vest

10:53 As Rx'd Push ups killed me!!

rx'd 10:26

As rx'd, 9:01.

Fast and furious. Very pleased with this, was shooting for sub-10. Unbroken deads (a couple of rests at the top in later rounds) saved me some time. Pushups unbroken until round 5, thereafter usually got through 10 before breaking. Wind was not too big a factor. This started getting painful about halfway through. Would hate to see this come up as a 20-minute AMRAP.

m/36/210/5'11

As Rx'd
15:13

*I think I may have done only 10 reps for the 1st set of D/L. If so, I would imagine it would have shaved no more than 10 secs off my time.

F/25/170

Well- Fit Mom and Power Girl... wish I would've read your posts before. I decided to scale this down to what I thought women's RX would be so I could compare, even though DL are fairly easy skill for me.

Did 105 lb. deadlift, full push ups
9:03

Felt completely good on this, so I know I should have added that 30 on. I will hit this again sometime in the near future.

Oops, had a birthday in there...

WOD 41 of 200 as rx'd in 2010

m/29/205/6'2"
as Rx'd
19:30
Two weeks into Crossfit and still blown away by this free site and workouts. It is hard work everyday, and everyday I feel like I really got something accomplished. My times will get better, just happy to be working this hard every day!

As Rx'd: 21:42

M/40/6'1"/250

32/m/5'10"/180lbs

15:17
know I can do better next time.

M/42/156

Scaled: 10 sets -
135lb x 10
PU x 15

all sets unbroken

11.38

12:27 Rx

As rxd 8:02.....lets see what the tikkers boys make of that after a 10 day break........

m/200lb/6'0"

14:47 .... not happy ... can do better .... next time!

What a cool WOD! time=7:49

m/37/192

as rx'd 13:42

12:21
All deads straight...PU were down to 10 and 5 last few rnds.

Deadlift 115lbs
my time = 13:19

m/43/5'9"/173#

17:00 Rx

13:20

3 rounds:
mixed grip pullups
reverse grip bench press 75lbs

13:09 Rx

m/29/160/6'01''

CrossFit since January 1, 2010

rx'd

7:56

**no bumper plates
all unbroken except last set of deadlifts was 10-5

As rx'd:
6:43 five sets
17:12 total

12.55

With snatch grip dead lifts, 8 rounds, 12:43. Maybe snatch grip wasn't such a good idea, lower back got sore. Better now.

Buy in: single unders and snatch practice.

Penalty for DNF'ing the WOD: Tabata DU's, only got 5 rounds, round 5 was more misses than hits, so ...

Penalty for DNF'ing the penalty: flying pushups (all four limbs off the ground) 5 sets 10 reps.

CFWU

15:58
7 sets
weight & reps as rx'd

I have a 5K on Friday so I didn't want to destroy my back.

as RX'd 12:12

2010-03-10: As Rx'd 15:06@:56,1:25,(3&4)3:01,1:33,1:32,1:30,1:31,1:52,1:41. Thought 2 min rounds, than changed to 1:30rnds. This=30sec rest. On pace for sub 15 until 9/10. Good WOD.

13:30.
Music: Amon Amarth - When Oden on Our Side
Standard Warm-Up.

And I thought deadlifts were my strength. After set 5, I was in a world of hurt. Need to build that up, but I bet this ends up helping my max too.

Loving the swim video. I've been barkin about swim training + CrossFit for the past few weeks. The results are PHENOMENAL even after a couple of weeks.

If you know a competitive swimmer, especially if they're a sprinter, you should get them into CrossFit.

My reasons for CrossFit + Swimming success:

1. Swimming is a total body sport, and demands a total body workout such as CrossFit. Isolation exercises, unless rehabbing a shoulder, are a waste of time. You swim with everything, and CrossFit demands you use everything you got.

2. CrossFit involves a lot of pullups. If I've learned ONE thing, it's that pullups are hugely helpful for swimming, especially butterfly and freestyle. I wish I'd done more in my life.

3. Tons of bodyweight/light squats and the occasional very heavy squat. This is important for explosive walls - turn after turn after turn. Additionally, the heavy squats help for a great start off the blocks.

4. CrossFit works the core in a functional way. Just like any other sport, but even moreso, swimming demands tons of core strength. Every single flip turn needs it, and just ask any butterflyer or breaststroker about the stroke.

5. Strength from the hips, again, in a functional way. Look at kettlebell swings or today's deadlifts. You don't kick with your legs. You kick from your HIPS.

In terms of swimming, I'm old, washed up, and my shoulders are garbage, but my sprint freestyle and fly is more explosive than ever before these past few weeks. I can't wait to see how this progresses.

m/6'/185

10x rnds for time:
15x DL w/145 lbs
15x Elevated Push-ups , feet on bench
Total Time: 28:52
All dead lifts performed by squating out of the bottom, returned to floor same way, putting the bar down was the hardest part- full ROM deliberately slowed down to about 4 secs/rep, same with pshups- need the TUT time under tension-exploding out of the bottom made the lift much easier- started doing that near the end when I was getting exhausted

42/6'1"/230

Jeez, talk about an a$$ whoopin..
28:02
wk 2 of CF

As rxd
time 11:20

Good stuff!!

20:27
DL as rx'd
PU 5 sets rx'd, 5 sets knees

15:49. 50kg + Olympic

M/22/6'2/155

18:29

As r'xd time 9:35
great workouts from Mat shop physical and Mat Funct fit! Awesome times and fantastic to watch. Mat(SP) deadlifts were inspiring, showed us great technique combined with speed and Mat(FF) how you powered through at the end was unbelievable, way to go guys. Everybody at Funct Fit working hard tonight, the box that rocks!

m/34\218
as rx'd
20:16

as RX 13 min

26/m/5'11"/180
as rx'd
15:03
pushups killed time but full ROM

11:57 as rx'd

9:03 rx'd another cool Wod lower back was definately fatigued probably due to weaker form with the lighter weight

m/22/5'7/150

as rx'd: 18:30

S/f

age 20 bw 170

9:30 as rx'd

34 yom 230 bwt

wod as rx'd
time 10:28

F/16/115lbs/5'6"

as rx'd 21:04

anyone else's back hurt? i think i lost my form by the last set...

m/25/6'7"/220

10:20 as rx'd

m/25/6'7"/220

10:20 as rx'd

All 10 sets of DL unbroken!

23/m/6'0/195

21:08 as Rx'd and w/ mild flu-like symptoms. Wanted to knock out a WOD while I could still walk. Not sure about the rest of the week though. Good stuff

As rx'd 10:49

m/178cm/89kg/34y
12:09 as rx'd

M/30/191/6'2''

13:05 as Rx'd

http://www.sportiseverywhere.com

Brand -X scale: 10 sets X 10 reps.

95# DL, full push-ups

14:45

First time ever doing dead lifts so dropped the weight and I accidentally dropped the reps for dead lifts.

10 rounds: 10 dead lifts at 40kg (88lbs) and 15 pushups

22:18

@Daniel Bartsch, #11 - Nice to see another computer geek!

54.5kg DLs. Push-ups ok until round 4, then broke into ever-smaller subrounds. DLs good throughout.

Since starting CF, my trad. push-ups have gone downhill. Everything else is on the up in a big, big way, but we seem seldom to do push-ups - and I've no bench for the presses. Maybe need to review my bench-press subs.

20:38. m/28y/6'5"/68k

11:33 as Rx'd

Really wanted to get under 10 and was on pace til the last 3 rounds...back was on fire!

as rx'd...except instead of 10 rounds with pushups, I alternated pushups and burpees, so 5 round had pushups, 5 rounds had pushups.

20:35

20:30

After first round came to my senses and scaled back to 10 reps per round for deadlift.

Today at my gym I noticed that everyone was staring at me. I have come to the conclusion that it's because I was sweating! Gotta join a CrossFit gym!!!

As rxd 22:30

Dont usually post but cant resist when I can finally do Rxd. Started a year and a half ago and couldnt even do a legal push. 150 legal push ups today is a big thing.

CFWUx3

-still only 2-3 pullups at a time kipping, but doing all the sets

-max of about 5 dips at full body weight

-maybe i should do some with asst to go for 15 in a row?

as rx'd

55 min

A lot harder than I expected! My strategy for this one was to avoid burnout, but I think I could've probably done a faster time. Although, maybe with DLs its safer to take your time and ensure proper form.

40min elliptical

430 cal

3.32 (?) mil

m/40/150
9:40
subbed pushups w/ burpees 20lb vest worn till finished.....rock on...bring on the sectionals....

34/M/6'00/191

14:01

as rxed - 15:25

coming back from some low back pain and babied the DL's

Scaled weight up reps down:
10 Rounds for Time:
10 BW Deadlift (165#)
15 pushups

17:15

Excellent WOD. Really brought the sweat. Loving the new workouts going on here. Thanks Coach!

m/35/154

10:31 as rx'd.... Push ups all unbroken but Deadlifts after rd1 were sets of 5 take 3 breath then get some more!!! Great WOD....

36/M/187

as rx'd - 17.17

slow due to recurring shoulder injury

as Rx'd
11:25
GOOD WOD
thanks

great great workout - didn't have any broken sets which was a good feeling

as rx'd

9:16

Finish Strong

As rx'ed: 21:13

Male/52/5'5/170

As RX'D - 9.27

Have a good one.

m/38/195/6

7 rft
135# deadlift (switched to 95# in 4th round)
15 pushups
17:27

19:54
My deadlifts are pretty frickin' slow.

42/m/155
as Rx'd 18:20

Its funny that this swimming article came up. I have been doing CF for almost a year now and I thought a fun way to celebrate this would be to show up at my regional Masters championship meet untrained (other than Crossfit). I swam in college and thus figure I am technically sound (more or less). So the meet is in a couple of weeks, I have not been in a pool for over a year but have been pretty dedicated to Crossfit (3 days on 1 off with a cycle off every 5-6 weeks). We'll see...

This was my first ever cross fit work out......so dropped the weight.
10 rounds
110lbs deadlift
15 Pushups
14:59
Really pleased.
This was a fantastic workout, the site is amazing.I felt alive and challenged in the gym thanks to this.
Thanks

21:46

Push up were a joke, deadlifts are the death of me. I need a weight vest for my pushups next time. Anyone have any good recommendations for a weight vest?

23:46
as rx'd

Awesome workout!

Man, my push-ups were definitely holding me back. All deadlifts unbroken and done quickly. Pushups were brutal, I think I'm going to throw them into my warmup, cause my dips are really strong after doing them every warm up.

33/m/165

Did yest wod, then this wod as rx'd 23:10

23:48 as rx'd

1st one as rx'd - legs are jello.
ditto on the pushups being the weaker of the 2, ok to 10 reps, last 5 are a grind after round 5.

feels good though, major props to the guys with sub 15min times!

12:59 as rx'd...that was a fun and quick to the point wod!

M/48/6'/180

15:02 as rx'd

m/31/220

8:58

136~Kevin and Carole, thanks for the shout out and nice work to you both as well.

163~in8girl, good work and thank you for the compliment. Hope your mom is doing well these days.

176~ Powergirl: YEAH! Keep up the fire breating!

188~Maria, rip through it again when you feel rested. I want to tackle it at 95# to see how much the time difference is!

Bingo,
I remember that video! It was one of the very first crossfit videoes I saw. Very inspiring! By the way, it was great to meet and talk with you and Jeff at the Arnold. I'm so impressed with everything Crossfit Kids does.

8:20 as rx'd

m/39/250
cfwu x 3

Did 15 rounds of 10
135 lb deadlift all unbroken
10 push ups on perfect push up first 5 unbroken then broken
20:51:80

did 20 min on eliptical earlier sprint jog

11:09 as rx'd

16:39

As rx'd - 8min

Really impressive times! Seems that some of the larger guys have the edge on this wod.

As rxd in 20:40 (had a chat with the nightwatch after 6th rnd, when the gym closed) First 5 rnds in 6:47...

As Rx'd

19 minutes
unbroken on push-ups

m/42/72/195

in am, ran 12 miles

in pm, cfwux3, less push ups
wod as rx'd, 19:56

CFSB Deadlift day of: 15 rep warm up (175#)
2x5 (225#)
4x3 (295#)

Followed by CF WOD: As Rx'd 9:28

I felt like I was going to die.

Billy Rad 13:30 as Rx'd

Dom Fasone 14:00 as Rx'd

CFWoD 31

As rx'd (1st ever for metcon!)

1: 1:17
2: 1:54
3: 2:05
4: 2:33
5: 2:39
6: 3:02
7: 3:29
8: 3:11
9: 3:35
10: 2:47

Total: 26:36

Hell of a thing... I'm sweating all over the floor here ;)

15:44

29/M/145

Rx'd 18:48

Pushups were easy, deadlifts smoked by back near the end. Second half took almost twice as long as the first half.

9:42

58/197/70"

not as rx'd

10 rounds

10 #135 deadlifts
10 pushups
5 #40 bulgarian bag squat jumps

11:41

M/47/198

As Rx'd. 12:38

CFWU (-)

11:52 RX'd...

As rxd.
13:24

1st real workout after week off, docs orders. It hurt the lungs a lot.

As rx'd
22.54

21

8:51

12:54 as rx'd

Did Sunday's, Tuesday's and today's workout today and hit the wall after only 5 reps in 20 mins.

Modified CFWU x3

WOD
A very slow :19::20.

Form was slipping due to fatigue.

Get some, Go again!

19:47

Tried to concentrate on proper DL form.

11:44

minute pace until round 8. shooting for sub 10 next time

38M/5'10"/170#

W/U: 250m erg row (0:45); 17 ROM exercises; (GHDSU, back ext.), 1x10.

As Rx: 9:48.

C/D: static hamstring stretching.

Controlled drop on DL (no bumpers); honest push-ups. More difficult than expected, esp. the last few rnds.

M/24/6'1"/180

As RX'd:
10:08

M/36/5'10"/175

9:58 as Rx'd

Spent too much time looking at the bar during the transition. Had a little more gas in the tank at the end than I should have. Next time I'll know better. Great WOD.

NEVER QUIT!

As Rx'd
9:58

10:01, as rx'd.

Great work out! Not all push ups were full range of motion and I alternated between types of push ups. Time: 11:20.

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Deadlift 95lbs x 5-5 135lbs x 5-5
Handstand face to wall 30 seconds, 15 seconds

As rx’d: 23:07
Foam roll after

10 reps

80lbs DL

18:57

13.24 as rxed

As rx'd: 18:31

as rx'd
~18min (using clock on wall)

15:23

As Rx'd
15:13
M/44/5'9'/185

12:28 for 7 rounds. Taking it easy and easing back.

bw 253.6, 22:00

27:17 whew

m/37/6'/185

21:15

M/24/5'9"/175

As Rx'd

9:25

M/33/142lbs/5'5"

As rx'd
10:49

DNF
7 rounds
17 min

As Rx'd
13:45
M/36/6'3"/220

as rxed 9:58

form was good to last 2-4 pushups wanted to bet 10 mins.

8:32
M/31/5'8/180
15 min ab burner
20 min cardio

D
@ 29's
1 :55 :55
2 1:55 1:00
3 2:59 1:04
4 4:15 1:16
5 5:45 1:30
6 7:15 1:30
7 8:55 1:40
8 10:40 1:45
9 12:25 1:45
10 13:56 1:31

CFWU
As Rx'd 9:59.

m/170

as rx:10:06

10 rounds of
10 and 10

5:55

As Rx'd
13:06

No chalk and globo-gym equals sad face :(
Gonna check out River West tomorrow

Any Milwaukee area Crossfitters around??? send me an email!!

M/41/180

As rx'd:

12:57

The whole time, I was thinking "do NOT let Fit Mom beat you." How's that for inspiration?

Great job, Kim, for a girl. A short girl. Hope to see you and Russ at the Games this year.

More better faster

M/26/71"/198

mostly "girl" pushups. 33'39"

Did men's rx'd today

-135# deadlifts, focused on proper form for each
-Chest to deck men pushups..full extension on top

20:02

Next time I'll be faster.. ha ha. I still feel like it was a killer workout!

M/44/180
As Rx'd - 13:18

Porch workout from BrandX.

7 Rounds of 15 reps at 135lbs and 15 pushups

10:48.

6'2"/250/31
12:49

10:00 as rx'd

20:49

14:55
-push-ups unbroken.
-dead-lifts broke at the third round. Got pretty slow at the 5-7 rounds, but I picked up the pace until the finish.

I didn't read the WOD properly and only did 10 sets of 10 reps, scaled to 35 kg.

17.20 s.

12:55

Could have been faster, but got light headed a couple times... Wow!

rest day:
cfuw and bwu
snatchx3:95-135-155

run 22min - 2.75mi on CC2 setting

later,
b
m/33/5'8-1/2"/165

Scaled to 7 rounds:

19:13

It became really mental about midway through the DLs. Couldn't go much faster w/o risking hurting my back though.

As Rx'd ~17min

M/41/6'0"/155

as rx'd
16:46

I think it's been two weeks since my last wod. That's the longest break not caused by injury since I started crossfit. Feels good to be back.

11:27 Rx'd.
Liked this one. Glad to be able to join you all today.

M/38/170

8:10. Loved this wod. The lower weight on the deadlift made it a great workout to emphasize perfect form. Tomorrow's wod looks spectacular.

Missed Tuesday. Don't have a rope and can't do HSPUs. I really need a coach for that. It's awful. Subbed Cindy hit a pr of 30 min +5 pull, 5 push. Lot of push ups in the past 2 days. I love this stuff.

18:51

Felt lousy today, but at least I beat YOU Kevin! Just kidding, great time, and, as usual nowadays, it is just incredible to see all the old folks kicking a$$. Fit Mom, in8girl, and Crossfit Sri Ram Ashram, outstanding job for youngsters. Carole and powergirl, I stand in awe! What a mind-boggling demonstration of athletic prowess.

At 4th Ave Gym, Yuma, AZ.

First post:

As RX: 12:05

I have been doing CF for 6 months... combo with the Zone and can't live without CF. Just wish I would of found it 10 years ago. (rather than "liftin" in a non fuctional way)

My lower back is no longer an issue when working out. I can't wait to golf this Spring.

Thanks CF!

Cut total rounds back to 7.

Time: 18:40

172/23/m/5'6"

15:23 rx

Fun stuff

33:31

17:55 at crossfitnyc manhattan 6:30 class with Sara, great work everyone.

thought I could have gone way faster. I loved this wod, I hope it doesnt take years to come back.

17:55 at CrossfitNYC, great class

could have gone faster, love this wod, hope it doesnt take years to come back

16:30 as rx'd

10:49 Rx'd.

m/51 6'/210

Did Air Force PT test first, then

~19 minutes as rx'd

Rx'd

9:43

As rx'd, 12:37
PM, ws gym

as rx'd

17:19

m/37/185/72"

15:02 as rx'd

32m/5'8"/175
As rx'd
12:15

deadlifts@95#
18:45

13:15 as rx'd

15:46

as per rxd

22'36

26m/6'2"/189
as rx'd
18:46

I have a question: I have been doing CrossFit for about 3 months now, and on some of the workouts my times are solid like "Helen" was 10:10, but then on days like today my time is double what the solid times are. I have a hard time getting my cardio under control. Has anyone had similar problems, or have some advice? Thanks.

VIRES

M/25/5'9"/180

Time: 14:30

Go harder next time on the DLs. I wanted to keep form tight so I didnt rip thru them, definite PR next time.

DO WORK!!!

8:37 but I forgot to engage my brain so.....
10 deadlifts @ 135lbs
15 push-ups (chest to deck)
10 rds

I would have enjoyed the extra dl's

M/20/6'6"/255
rx'd 19:32.

M/20/6'6"/255
rx'd 19:32

5 rds for time
135# deadlift - 15 reps
15 pushups

10:31

SUB 95# dl

18:49

as rxd 11:38

m/34/175lbs.

as RX'd...11:24

Out the gates burned through first 5 waaaay too fast and slowed down through the last 5. Ugh.

10 rounds:

135lb deadlift (11,4) round 1,9,10 unbroken
15 pushups (unbroken)

not as bad as i was expecting, could have pushed harder. grip wasn't an issue

10:22 03/10/2010

As Rx'd 12:40

Pushups killed me at the end. Probably could have gotten around mid 10's. Any suggestions for more powerful pushups?

Rx'd

17:56

As RX'd
Hans: 13:34 ....first full out WOD after his upper back injury - pushed it out - great work, Hans!
Maria: 13:38 scaled to women's weight 95# (wow...some of you girls put up some impressive times doing the mens RX'd weight - awesome!!)
Ontario Regionals in 10 days....!

2nd time doing crossfit, 23:55 this stuff is harddddd but great!

50# dumbbells at hotel 'fitness center' (ha!)

9:36

In Hawaii right now. From 4300 feet elevation to sea level. I thought I would smoke it, but the humidity is actually a big deal.

17:43 RX.

Aloha,

Jordan

10.26 as rx'd

M/29/183/5'10"

as rx'd

10:32

awesome workout

only got through 7 rounds, time restricted.
I've felt terrible all week, barely sleeping again but that's midnight work for ya.
22:13 as RX'd through 7rnds
M/28/5'10/170

19:56
did it after yesterday's WOD

deadlifts - 135# 15/15/15/15/15/10/10/10/10/10
Pushups - 15/15/15/15/15/15/15/15/15/15

28:40

5-5-5-5-5 Pull-Up (BW/BW/+20/+45/+65)
WOD, Rx'd.
11:19

This was my second ever crossfit workout and the first that I actually completed. Made it in 31:35, I know it's nothing special but I was torched afterwards... This stuff is hard as hell and I love it, I just finished playing college football and I never realized how out of shape I actually was haha

9:46 RX'd

M/38/170

13:50 RX'd

M/26/140/5'11"
As rx'd 13:41

10 rounds of:
135 DL, 10 reps
10 pushups

Time, 18:47.

Flew through the pushups, but I'm just not particularly quick with deadlifts, my form goes to crap when going for time.

10 dl 135#
10 pu

16:17

first three rounds were 15/15

As Rx'd
11:23

M/45/6'1"/185

2 amo boxes stuffed with 135# of weight-vest weights

otherwise as rx
9:49

M/25/150#/5'7"

As rx'd

All rounds unbroken

Time: 13:43 (PR)

M/49/6'3"/195

14:58 as rx'd

48 - 6' - 215#

As RX'd:

9:50

As rxd, 12:34

as rx'd

15:20

Thanks for posting the video of yesterday's wod! I love when the complainers get a dose of reality...even though it isn't my reality :)

i scaled to 115 lbs, started really suffering in round 5, then i got back cramps and had to quit the weighted portion at round 7 and just do airsquats and pushups to finish. 17:09. pushups felt too easy because of the long rest times during the DL.

MGySgt. USMC M/48/6'2"/208

1--1:18
2--1:21
3--1:38
4--2:03
5--2:17
6--2:10
7--2:36
8--2:23
9--2:12
10-1:48

Total Time as Rx'd 19:50 New (PR) ha ha ha

Unbroken on all Dead Lifts. My trouble is with the push-ups. Unbroken for the first three rounds only. Just gives me something else to work on.

OooRahh CrossFit

rx'd

8:24

M/23/163/5'7"

As Rx'd with 20 lb vest

19:48

as rx'd, 18:21

m/16/155/5'8"

12:24 as RX'd

23:14

as Rx'd

13:40

cfwu x 3 (4 strict pu's/round)

as Rx'd

23:43

m/20/170/5'9"

13:34 as RX'd

dead lifts @ 60 kg

time: 11'54

really thought i wouldve had this just sub 20 maybe a bad day rx'd 27:40

9:37 as rx

as Rxed, very strict form on the deadlifts and pushups.

18:58

Scaled to:

10 X 135#DL
15 X Push Up

16.34

19:11 after 8 rds

Great workout!

15x110p
15 puch up
time 19:12

As Rx'd
20:43

12:23 as rx'd
ouch on my back!

Nasty head cold, at about 75-80% today.

As Rx'd: 20:23

And can I just give crazy props to FitMom in CT! It boggles my mind the times this chica is putting up, blows me out of the water just about daily. Amazing, I'd love to do some WODs with her for some inspiration. I'm sure you get that all the time, but amazing job!

11:00mins flat... Brutal WOD.. is anyone noticing a intensity change in the WODS... Seriously alot more demanding.. I love it!

As rx'd. 16:16. Sets 5 and 6 broken in half. Great wod.

as rx'd

10:50

wanted to break 10 minutes but couldn't keep the pace at 7th set. Next time.

9:53 for five sets

44 5'8 170
rx'd
13 mins.

bw 165

14:03 as rx'd

m/45/165

aws rx'ed 22:30

M/33/5'8/184 lb

Rx
15:05

M/47/6'/199 lb

Rx

10:23

11:49

just realized i only did 10 deads instead of 15, must have read that wrong..probably would have been 1-2 mins slower

9:55

as rx 22:00 (ipod died so had to guestimate with clock) all sets unbroken. Really fun WOD.

10:57 as rx'd

Nice! Loved this one! My back is gonna be sore all weekend! Looking forward to tomorrow... 75 more L-pullups coming up! Great times everyone... Solid WOD.

As Rx'ed. Total time = 27:18

M/54/6'/190

Rx'd 17:35

9:39 RX'd

M/39/180/5'10"

M/71/22/170

as rx'ed
16:38

About 31 minutes

17:06 as rx'd

all deads unbroken

push ups fell apart at round 4, 10-5, 8-7, 5-5-5, etc.
last 2 rounds of push ups took almost 90 seconds each after failing on 3 or 4 reps during the set.

that was humbling

13:31 as rx'd

Great WOD!

Rx'd 14:32

As Rx'd: 22:19

why was i excited to do this....awesome wod

as rx'd
rd 1 :41
rd 2 :48
rd 3 :59
rd 4 1:20
rd 5 1:23
rd 6 1:35
rd 7 1:43
rd 8 1:45
rd 9 1:42
rd 10 1:27
Total 13:26

As rx'd=13:27
Love it!

M/46/200/5'10"

As rx'd= 16:30

unbroken sets. gotta work on the attitude!

f/30/160/5'8

10 RFT
15 DL-85#
15 Pushups
25:00

First time posting. Been crossfitting for a year, but I just started reading the comments now that I don't have an affiliate here in Germany. Realizing how few women post their weights/times. Mine are not great, but I"ll start putting them out there for others like me.

Did 10 Rounds of:
• 135lb Dead lifts – 10 reps
• 10 Push ups
o 8 rounds of STRICT – hands off pushups. Took me long time but pretty good
o 2 rounds of PU from Knees to finish the damn work out since I had a meeting coming up

Total time 18:02.

34/m/210/6'5"

19:11

9:50

16:23 as Rx'd.

50/m/145
115#
17:30

19:15

5 rounds as rxd
broken sets of DL and last set of PUs broken
17 minutes

F/5'6"/130/40
10 x 95 lb dl x15/ pushups x 15
32:15
was that the slowest time?? I felt good about finishing. Thought about scaling wt or reps the entire time but pushed through.

WOD D/L,Press-ups,

as rx'd, D/L @ 61.5kg

9.27

This was one of my first CrossFit wods,a few years ago and this just confirmed it's efficacy,about 5 mins faster and the first time i've ever been sick ! not feeling ill from the wod,just think it was the violent way that i smashed myself off the floor on the press-ups that made it happen !
good pain !

before,2hrs,sn. and cln & jrk.

As Rx'd (1st one)
0:31/0:20
0:46/0:24
0:48/0:26
0:55/1:02 Wheels coming off on PUs
1:31/1:13 Losing time breaking up sets
1:35/1:23
1:52/1:40 Wrecked
1:38/1:26
2:05/1:39
1:30/1:11
Total: 24:02

12:20 rxd

WOD - 12:33

9:29

Nice WOD added 400 meter run to the begining of each round. Did all 10 rounds un broken felt good some of my stronger movements.

Mod'd

Rnd 1 15 & 15
Rnd 2-10 10 & 10

12:19

As RX'd
25:24
thought I'd be able to break 20 min...thought wrong. This was brutal. Quads were quivering.

m/22/160#

As Rx'd
DL - 125# (scaled

9:41

easy.

F/5'7"/130/41
As Rx'd
21:54

220 6'0 M

10:30

22m/165/5'7"

14:55

9:51 as Rx

Last three sets of push-ups were broken. My DL sets were all unbroken, and each set got faster as the end of the WOD drew nearer. NO FRIKKIN WAY was I going to let that clock roll over 10:00!!!

m/41/71"/190

Weight as RX'd, first 3 rounds 15/15, 4-10 were 10/10, did it in 14:43. Legs are feeling it today, same with the forearms.

cfwu x 3

as rx'd
15:57

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

23-24 minutes

m/38/76/215

14:50

Rx'd

17:22

scaled up to 185lb on deadlifts

10:20

10:56

DLs at 105 pounds. No time to run to the gym today - that's the most weight I have at home.

m/31/6/205

16:24 as rx'd

All deadlifts and PU sets unbroken. Sets were around 1:30 with short breathers here and there.

Competed today against the strongest trainer at my globo gym. He is a beast but is a non crossfitter. Me 10:10, him 11:41. He went out blindingly fast but faded by the 8th or 9th round. I was well behind by the 4th round. Two other strong guys did it as well. Their times were 15:03 and 16:24. Oh yeah, I'm almost twice their age. How cool is that?

40lb dumbells x 2
14:23

M/33/5'4"/142lbs
AS rx'd
13:06
Did this one ten minutes after yesterdays workout.

15:35

Thought it was 10 DLs for the first four rounds, so had to do 20 at the end to make up for those...

m/18/5'11"/165

as rx'ed

19:28

easy bike + cfwu
22:49 rx

M 36/5'10"/170

8 rds + 10 rep DL Back gave out, afraid of sprain
10 rds PU
14 min apprx

Punishment was 30 Ring Dips
+ bodyweight bench press

15:40 day behind on posting. think this zone diet is working.

sub burpees for pushups- 35:20

14.18. Whoa, pushups. Finished w e 50m sled grags 45#

Hambone beat me! 13.59!!!

40/m/190
as rx'd

9:05

male, 37 y/o, 149#, 68"

modified did 5 rounds as rx'd
time 7:41

M 32/5'10"/185
As RX'ed 8:32

M/64/198 -Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
20:15

As Rx'd 22:11

Theresa: 16:40
DL - 95#, push-ups full on first round, bent knee after that (shoulders!!!)

As Rx'd.
15:19

Deadlifts gave me more trouble than the pushups.
Beware of putting the bar down unevenly and trying to lift quickly from that. Almost strained an ab muscle.

12:29

m36/175/5'8

as rx'd 13:54

Did 10 reps.. doh.
17'05"

m/43/171cm/70kg
RX'D (62.5kg deadlift approx 136lb):
14.41

12:39

As Rx

14.23

12:45

JUST LOVED THIS WORKOUT. I RESTED 2 MIN IN BETWEEN SETS OF DEADLIFT/PUSHUP WAS VERY STRICT ON FORM:
DL- 120LBS
PU ALL STRICT
1:13 1:19 1:20 1:08 54 58 1:03 1:12 1:13 1:07 felt awsome.

f/48/5'3"/115

m/50/165
7rnds 13:00
introduced middle son Nick to crossfit and deadlifts.

RX'd
14:57

Rx'd 10:18

As PX'd 15:35

14:17 as Rx'd
Looking through the other times posted and comparing them to my own I can see that the past 4 months of CF have made a dramatic improvement in my fitness level. Even though I was fairly strong, I used to be one of the slowest times posted. Now I'm right in the middle of the pack... and considering the company here - I'm proud. Damn proud.

As rx'd 18:19 - Male 160 5'6" 38.

Liked this one and looking forward to the next time it's called.

as rx'd

first time saying that.

16:13

could have gone faster.... cannot wait for this one to be pulled again!

M/44/225

23 minutes. Not good at pushup last 4 or 5 sets broken and slowed me down

18y/o 145lbs
great workout shins feel great
as rxd
10:24

As Rx'd

15:30

M/39/70"/168

M/32/5'9"/150

As rx'd.

17:28

19:39 as rx

1.5 Mile Run
12:00
then Modified WOD
5 Rounds
(10) 95 # Cleans
(15) Push-Ups
7:50
Very Exhausting and aerobic.

No wod tonight.

Practised my S/J, loaded with the cold, did not feel up to the wod.

Good fun

15:00 as RX'd

37/6'3"/172#

CFWU x3 (no pushups)
Ten rounds for time of:
65 pound Deadlift, 10 reps
10 push-ups
27 minutes tough

9:52 as rx'd

31yoa M/5'10'/200

14:36 as rx'd

Screamin' at the end and everything!

Did 4 rounds before I felt like I should stop due to previous injury.

6:53

115# DL - 10 reps
10 pullups (just realized i should have done pushups)
8 rds 22:51

WOD-

M/30/5'9"/185

10rounds
135lb deadlift 15 reps
15 pushups

Time: 10:59

135 lbs. dead lift x 15
push ups x 15

10 circuits

17 minutes 26 seconds.

Thanks for all of this, I love this!!!!!

Put this off for 3 days due to b ball game...I did not want to play the day after doing this!! Put it off all day...got my stuff set up at home and still almost didnt' do it...finally did it

18:33

Nice workout...looking forward to and dreading at the same time trying to beat that time

29/m/180

used PU bars: 10:53

15:02 as RX'd!!

Great WOD, loved it! could do all sets unbroken, but after round 5 had to rest between sets... next time i'll aim for the 10min mark.

Good stuff!

as Rx'd
15 minutes FLAT

fresh from a day off. Pretty intense 30 min WU

11:29 as rx'd

59/M/199 - as RXed - 25:30

49/F/127 - as Rxed womans weight - 29:35

34/M/180

As Rx'd in 13:11

As Rx'd

17:14

Felt great afterwards!

31/m/195

couple days late..

15:28 as rx'd.

39m/5'10 - 230lbs
19:57 RX'd
wasn't letting the clock hit 20......

M/41/180 (ugh)

Just getting back into the swing of things after way too many months off, scaled to 10 reps each for 10 rounds = 12:49.

I had to rely on my memory (which didn't go so well) So I did 10 rnds of:
5, 135# DL
5 L-pullups

9:41

21/m/158/5'8

As rx'd: 27 min. give or take some seconds

19:11

did some heavy bench right before this WOD. because of that, push ups took longer.

Deadlift with small plates so no more than 6inches off the ground.

Dan 19:23
James 30:23

17:35

49/m/190

As RX'D 13:26. I think that "as rx'd" on this one meant straight through, no rest stops for doughnuts or maybe a tape job, hey KW!!!

35/m/183

As Rx'd 11:09 ... wow!

15:08 fun fun fun

10 reps for deads, 15 pushups

10 rounds

18:34

25 mins, 95 Lb deadlift

Man I suck compared to everybody else it seems could only finish 6 sets cuz lower back and hams started to kill, pushups were fine. Little over 21 minutes when I gave. Something is still seriously wrong with deadlift form/leg strength.

14 min even as Rx'd not bad...

53/165/5'8

rx'd wod 18:23

lookin at all these under 10min posts make me rather curious....???

18:34 as rx'd

M/50/153/1-1-06

Did 10 rounds of 10 reps, 135#

17:45

Good decision on scale. Glad I kept the weight as Rx'd.

cfwu x 2
scaled
10 rnds.
135# DL x 10 reps
push-ups x 10 reps
11:58

M/34/205

17:43

As Rx'd:
12:25

Did this one for Molly

31 yom, 190 lbs

27:51 as rx'd

I am out of shape

11:52

Ten rounds for time of:
135 pound Deadlift, 10 reps
10 push-ups

Only had to put the bar down once, & it was in the last round!

M/34/205
17:50

m/34/205
16:50, typo in previous entry

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

17:02

15:36 ax rx'd.

as rx'd

22:38

As RX'd

18:25 It was a rough one!

M/38/5'8"/140lbs

As Rx'd

22:58

CFWUx3x15 ex pushups

scaled to 7 rds

1:10/1:28/2:30/2:34/2:25/2:36/2:20 = 15:06 total

As Rx'd.

10:55
Needed reminder to come up to full extension with hip extension for the deadlift.

"Mrs. Miyagi"
Scaled to 65# deadlift.

10:41

@ the sweatbox
as Rx'd

12:00

back was tore up after round 5
but didnt break up deadlifts till
round 8...pushups unbroken; great
workout though!!

F/34/5'0"/109lbs

deadlift 95lbs 15 reps
push ups full with strict form 15 reps
10 rounds

20:50

as rx'd x 5 rounds

8:55

as rx'd

12:02

had to break up deads....pushups done unbroken

very painful...

EJ
M/36/170
15:21
ALL UNBROKEN
EJ

10 rds 10/10 in 9:51

Missed – tendonitis

34/M/180/5'9"

As rx'd
13:11

Crap! Had it in my mind as only 10 deads. Oh well...

10 Rounds for time of:
10 135lb. Deadlifts
15 Pushups

19:00

Triceps REALLY weak. Still killing me 3 days later.

M40/195/5'10"
10:38
All unbroken
1st time at this 1 & took me a week to convince myself to do it as I couldn't move after last WOD with deadlifts.
Lower back & hammies still wrecked 3 days later.

As RX'd
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Time: 13:05

M/34/5'10"/160

Harold: 12:58

Gunnar: 14:45

Jen: 85lbs and mixed in some knee pushups 19:11

Chris: knee pushups after 3 round 21:20

M/ 36/ 132 lbs/ 5'-6"
As Rx: 9:20
GREAT WOD... that hit me hard on the last two rounds. I felt zapped for a good 6 or 7 minutes after that one. I wish I had bumper plates so I could let it go once in a while after my last reps.. that's always a big problem with really heavy weights, but also at the end of 15 when you want to just drop it and start the pushups.
Really Great WOD. I would love to try this one with 185 lbs and maybe 10-12 reps per round.

7rounds for time of:
45 pound Deadlift, 15 reps
15 Smith push-ups on 4th peg

11:25

m/41/169/5'9"

misread WOD and only did 10 Deadlifts vs 15

12:58

CFWU x 3; std, pullups 8 x #40s

As Rx'd
DLs were unbroken through rd 5, then 10+5
Pullups unbroken throughout.

22:54

1st day back after leave...

As rx'd:

14:35

CF warm up.

Travis and I subbed 100 lbs for deadlift.
Lori subbed 25 lbs for dead lift. (First ever WOD)

Push ups as Rx.

Times Me- 8:49 Travis- 12:49 Lori- 12:47

F36/135/5'4"
10:24
1st X fit work out, 65 pd deadlifts.
Had to break on last d/l set,
Push ups straight through

10 rounds, 10 reps each:
70lb deadlift
pushups (last few reps on last few rounds were on knees)

Forgot to post time:
11:22

16.38 as rx'd

20/m/5'11"/170

as rx'd
8:45

M/18/175/ 5'11"

17:19 as RX'D

as rx'd 9:14

m/30/6'/165

18:18

switched to 10/15 halfway through so total 125dl, 150pu. used 130lbs.

11:28

M/41/225/6

Rx'ed 19 minutes all sets unbroken

scaled to pack:
Ten rounds for time of:
95 pound Deadlift, 10 reps
10 push-ups

12:26

as rx'd

19:03

Felt very slow in the gym today, I hit my head when I stood up from doing my situps in the warmup and smashed my thumb under a 20kg weight plate while setting up for the WOD, I knew it was going to be a slow WOD today.

I've done a lot of strength work over the previous 2 days so that didn't help...

Flew through the pushups but the deadlifts were laboured by roud 4.

I may have actually done 11 rounds but I'm pretty sure it was 10, got to get a better counting method than trying to remember.

25 minutes.

5K woods trail run 24:30 (first half slow with couple walk breaks)

40min rest, then WOD:

11:33 as rx'd

low back was failing big time, tired from run, sore from squats yesterday. form needs work. besides that, everything else felt great.

later,
b
m/33/5'8-1/2"/165

17:08

First 2 sets at 115#
Next 8 at 95#.

Pretty tiring.

m/19/5'11/156

scaled to
Ten rounds for time of:
135 pound Deadlift, 10 reps
10 push-ups
time: 10:28

all rounds unbroken, should have done chest to ground push ups, tough WOD though.

10 rounds

135 lb. deadlift, 10 reps
10 push-ups

12:52

10 rounds

10 x 75lb deadlift (10 reps)
10 x pushups (10 reps)

17:00

@thegym

14:27

19 minutes

Everything unbroken. Moved at a steady but not blistering pace. Deads were the easy part, push-ups got tough after round 7. Should have been faster.

CrossFit warmup followed by WOD as rx'd

Fun :)

15:15

13:43 as rxd

As RXed 19:50

9:16 as rx'd

Nasty last few minutes; tough to keep good form on those deadlifts at the end!

M/25/5'11''/200

As rx'd: 9.32

12:19

As rx'd: 14:48

Warmed up on the C2 with a 500m in 1:40 (PR). That was a mistake...

M/32/5'10"/177

18:10

went with 10 reps at 135 DL and 15 reps pushup
finished at 18:50
M/35/190/6'-1"

WU
16:04 as rx'd
M/49/197#/72"

as rx'd

14:39

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

CFWU x3
12:58 as Rx'd

As Rx'd: 9:12

21'30"

M/25/165/5'9"

As rx'd

10:41

3xcfwu
rx'ed 12:48

as rx'd

19:37

M/54/143/5'8"

as rxd 11:42

m/36/5'9/177
CFWU-3. Reg. Superman. Burgener. DU.
11:28
Pushups unbr through 7 rounds. Then 13,11,12
DL all unbroken.
Pretty sore 24-48 hrs later.

23.m.138.65"

as rx'd
12:12(PR)

CFWUx3
BWU

34:57 as Rx'd

Ernest 39/M/61"/154

As Rx'd: 23:13

been crossfitting for over two years now and this one finally sent me to the hospital. not rhabdo, but busted up my back a bit.

Monday: 3/15

6:42

5 rounds: chest/ shoulders wouldn't hold up under 150 pushups right now.

As rx'd

10:15

Definitely a gasser.

“Like newborn babies, crave pure spiritual milk, so that by it you may grow up in your salvation, now that you have tasted that the Lord is good.”- 1 Peter 2:2-3

M/59/6-2/210

24:10

Subbed 115 lbs. and scaled to 10 reps for 10 sets:

9:46

21/m/177/6'0"

CFWU x 2

17:30 as Rx'd

Awesome WOD, did it right after the HSPU/Pullup WOD, shoulders = Dead.

As rx'd. Done with a hangover so had to stop a couple of times as I felt like puking. Props to all the sub-10 minute times being posted.
DU and muscle up practise afterwards.

19:57

[19:57]

18:25

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

17:02

10x10x10

as rx'd: 14:00

m/38/185/5-10
as rxd
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

12:17 hrt at 76% avg

1/2 way at 5.46 with 74% hr
2nd half at 6.31 with 78% hr
253 calories
delta hrt 48

then 3 rds
30 DU
25 L pullups
20 50 pound dumbbell sqt clean..SCALE
used 35 pounds from hanging clean position
did in sets of 5 and 6 mostly, should add 5 pounds next time. Could barely do 2 in a row with 50 pounds.. rats.. hate to scale but needed to be done.
Time = 21.41
avg hr = 77%
451 calories
delta hr = 184-138=46

1 rnd= 6.57 72%
2 rnd= 7.46 78%
3 rnd= 6.57 80%

As rx'd

B - 26/m/185 - 16:04

K - 32/m/170 - 25:22

13 minutes.
deadlifts. 10 sets of 15 at 80 kgs weight
Pressups 10 sets of 15
Grip got a bit slippery by the end.
First time i have tried crossfit. House mate is into it. Pretty awesome stuff.

m/26/5'8"/150

as Rx'd: 15:22

27/m/165
Back into Crossfit

22:00

first metcon after rehabbing elbow and back injuries, so scaled to brand x pack and tried to really move

10 rds

95#DL
10 pushups

8:12

This time is much faster than I intended, so I could have handled more weight and/or done the full 15 reps. Pushups were all unbroken until last couple of sets.

As RX'd

18:34

Made a mistake in the split on my watch and got messed up on rounds. Ended up as 9 rounds as RX'd: 9:50 DLs unbroken and no problem at all, last 3 rounds of pushups broken.

34 yom 194 two days after carb up!

As rx'd 15:52. Should be in keto.

As Rx'd

8:02

20100403 0530hrs
WOD100310: 10 RFT of 15 Deadlift (60kg) and 15 Push Ups
Used 2 and 1.5 pood KBs (32 + 24 = 56kg) for DLs, otherwise as rx'd
16:31 = 1.08 + 1.42 + 1.43 + 1.44 + 1.45 + 1.54 + 2.05 + 1.40 + 1.32 + 1.13

as Rx.ed...30 min.
Rachel...10's on each side of stand bar and cut down to 10 reps and girly push ups

0000000000000000000000000
31/m/165/65
9:24 as RX'd
next time i think i can beat 9:00

subbed 75# for deadlifts

21:47

9:32 as rx'ed. 37/m/200/72

5 rds
12:30

M/34/170

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

16:05

finished w/ 3 rds of ring dips, 8 reps

As rx'd
17:18

Took it a little easy due to back issues but it still sucked.

male, 6'1, 220lbs.
20:17 really bad time, just getting back into it again, should realistically be in the 15 min range within a month of crossfit.

male 6'1, 220lbs.
20:17, just getting back into in, 20lbs over weight. should be in 15 min range in about a month.

Did it with 125#. 17:10

as rx`d

10:36

9:51 as rx'd (new PR)
M/33/134

as rx'd and with games style push up

14.47

great WOD!
39yrs old
used RX wt, 5:47
in the mountains of afghanistan 7300ft AGL(hard to breath!!!)
loved it! cant wait to get back to the states to do level1 Cert! i love you guys!

34:27. Not great, but I've just started Crossfit.

I did some modifications, to accommodate some knee inflammation and my less-than-it-should-be upper body strength. 9 rounds of 95-pound deadlifts, then one round at 80 pounds. 5 rounds of pushups, 3 rounds of butterflies (60-70-70), 2 rounds of curls (17.5 barbells, both times). Still, I'm proud. This is the first Crossfit workout I've done on my own.

14:50

Misc WU:

as rx'd: 9:53

13:59 as Rxd. Back is preeeettty tight today! LOL