This is for time? Right?

"Post time to comments."

Just read it...I'm that guy on the comments now, great...

Looks like fun!

Do we kip on the pull ups?

I may have spoken too soon, but this seems kinda easy.

FinnishCraig,
It's easy if you take 50 min. Let's see how fast you do it. Even if you're the fastest guy out there it shouldn't be easy to do it as fast as you can. Then you'll still have some gas in the tank to go learn or play a new sport, or work on some skills. Are you an accomplished hand walker? Work on that in your extra time. No one said each of the workouts has to be a widowmaker.

The mens weight for that nc/sc sectional wod was wrong in that video. It was 275 on the deads.

How is that photo? His wrists are so hyper-extended as he starts his press. I don't see my puny wrists getting the bar around easily at all. I find I have a pause when I switch grips in order to press.

Should I be looking at momentum driving the bar up off my shoulders?

Any tips?

Incredible work for a noble purpose, SSgt Duff! I'm honored to serve with men and women like you. TRAIN HARD OR DIE SOFT!!!

#8 JC
Yes, when you stand up from the front squat on the first portion of a thruster, it should be with such force that the bar actually lifts off your shoulders on its own 4-5 inches and thats when your arms take over and finish out the press. If you aren't getting that much momentum, you aren't creating enough power with your hips. Work with a lighter weight and focus on speed and power on the way up.

don't worry bout it, been there Messdog

Finish craig
It can be easier for some, like gymnasts, depends on your strengths. However, the 10....1 sets fool many before they try it. I did this set up with only thrusters and burpees, and was trashed despite only taking 9 and half minutes.
This should be a sprint and finished in a fairly short amount of time, like under 17 min., or scaled so you can finish that quickly. Taking your time (over 20min) to suck wind and do it as rx'ed will decrease your benifit of the workout...

JC from Oz,

Yes, you should be looking for momentum to drive the bar up off your shoulders if you want to do them like the photo. Kind of like a jerk where you reposition your grip as the bar goes up off your shoulders. Takes plenty of power and practice.

Have Fun!

It's not that many reps....I'm gonna go with dead-hang pull-ups on this one to really get that scapular contraction.

Will have to make s*** up (as usual) on the GHD, but found that hooking my feet unter the thigh pads of the steated calf-raise isn't a horrible substitue.

Looking forward to showing the guys who usually use the big ol' box how to actually jump on it.

DO WORK!

The Bombsuit mile? Holy crap. Nice work. That was legit!

I remember doing ruck runs but that looks suckier. Outstanding!

Reminds me of Linda somewhat...

This wod looks mean! I can't wait to fight back!

30/M/5'10/146

Hey there, I got an IDEA, Any one wants to do this WOD weighted? 20 pound vest. who wants to take the challenge? I am, i don't have a box so might stack up plates or jump in a chair with plates on top to make the 30 inches, who says this WOD is easy?

SANTI

any idea when Operation Phoenix is gonna be back up I wanna get my SPARTAN shirt!!! Haha

A much much better video on the NC/SC sectionals IMO: http://www.vimeo.com/10328474

Dumb question - very new to the workout - What is the GHD situp?

1-mile in 9:22..in a bombsuit..very impressive commitment! For a good cause too! Thanks to our Military Men and Women!

Does anyone know of any good subs for box jumps? I go to a college gym soooooo plyo boxes are nonexistent here.

I can't find Demo for GHD sit up?? How is this preformed???

Hey guys! New to Crossfit (last couple weeks), but I'm loving every minute of it. Been able to take a go at it on my own so far, but I got a few questions on this one...

What is the chest-to-bar pull-up? Can't seem to find it in the vids section. I can't do more than 3-5 pull-ups without an assist anyway (my gym has the gravitron - thank god), so if an assist is something you can't use for these, any suggestions on substitutions? The rest should be good to go.

Also, is this 10-9-8...of the pull-ups, then 10-9-8 of the box, ect. - or is it 10 pull-ups, 10 box, 10 GHB, 9 pull-ups, 9 box....

Lastly, SANTI - I like your idea of stacking plates for the box jump - didn't think of that.

Thanks for any help you guys can give!

Travis - If you normally use gravitron for pullups, then use that for these. Chest to bar pullup is just a pullup where you bring your chest to touch the bar instead of chin over it. Also, it's 10 of each, 9 of each, etc.

Travis
You perform 10 reps of each exercise then 9, 8 ,...
Good luck

30 inch box jumps bro ham, that is not that easy. it should be done 10 pull ups 10 box jumps then 10 GHD situps. anyway we can all rejoice in universal health care. yeah!!

Thanks Sam! I figured it was a a dumb question, but I had to ask you know? Those types of sets seem a little more bearable too, especially after todays deadlift.

Hi Travis

Chest to bar means when you do the pull up your chest is inline with the bar at the top of the pull up.

http://games2010.crossfit.com/qualifiers/new-england-sectional-movement-standards.html

The above link has some videos of chest to bar pull ups, in which the chest must touch the bar.

Hope this helps.

Ryan

Travis, Chest to bar pull up is just that...when you pull up, do so until your chest is touching the pull up bar. Longer motion than just barely throwing the chin over.

I would say use a band assist on a pull up bar to get the full ROM, but doing the prescribed number on a gravitron shouldn't be that bad of a sub at all. Then again someone much more knowledgeable than myself probably has a few more ideas.
Note: If you tried chest to bar on a gravitron the weight stack would probably slam ;P so normal ROM until you get your strength up to move to a bar should be a good sub.

Either way burn through it and be gassed. :)

Hey Crossfitters. Though everyone here might like to see yet another study outlining the dangers of sugar. This was mainly a comparison between high fructose corn syrup and regular sugar.
Link- http://www.sciencedaily.com/releases/2010/03/100322121115.htm

A quote:

"When rats are drinking high-fructose corn syrup at levels well below those in soda pop, they're becoming obese -- every single one, across the board. Even when rats are fed a high-fat diet, you don't see this; they don't all gain extra weight."

I think most of us would have agreed with that anyway, but it's nice to see it out in larger more "mainstream" studies with recognition outside of the fitness community.

10:03 as rx'd with kip

Not as easy as it looks

Travis,

Thanks, what i do is I put them in the corner of the garage, so they are secure with the wall by 2 sides, safety first, if that doesn't work if there is not a nice place to secure them i read about people in the past that jump on the bench (the one for bench press) or i would do tuck jumps to SUBBED the box jumps if you don't have something to jump on, I do like to jump toe to toe to go faster and more intense, (if you do this at a regular gym you might get kicked out)LOL, as far as the GHD machine, i bought a roman chair at amazon for 80 dollars and it works the same as the 600 dollar GHD machine, i made a GHD machine before using a saw horse but i upgrade it to roman chair. (if this is your first time doing GHD sit ups, unless you are used to them, i woudn't reccomend to do them today if this is the first time) chest to bar pull ups in my opinion if you have your kipping down and have the hands on top of the bar they are easy to do, if you know how to butterfly pull up chest to bar pull-ups are even easier to do. I hope that helps. the WOD is 10,10,10,9,9,9,8,8,8 follow all the way down to 1,1,1.

SANTI

Jumped roped for a warmup. Apparently, I struggle with single unders as well.

11:58

Like that quote. That guy was awesome in Pulp Fiction.

CAN YOU DO A KIPPING CHEST TO BAR PULL UP OR IS THIS STRICT??????

Nice video of the Carolina sectionals, I really enjoyed the interview with Matt Zastrow, this guy is a natural on camera. Great job Matt Z!

anybody know the music in NC/SC Sectionals vid?

wat is a good substitue for a ghd sit-up

K, so i think this is a good time to ask. Chest to bar, chin over bar... this has been standards used before. What do people think about having your chin passing "the vertical plane". This means even if you go to chest to bar but have your head back your rep would not count. You have to assure that your head comes forward to break the vertical plane.

Any thoughts about this.. lets keep in mind range of motion. I only ask cuz this standard was used in one of the sectionals and want to see how others feel about this.

Cheers,

9:46

kipping PU
ghd on bench with feet anchored

Did it after doing yesterdays WOD this AM. Felt good. Thanks coach, Dr. R, Mr. Simmons and EOD.

After watching this clip, two major points stood out to me: 1) The laws of physics would dictate that the greatest amount of forces are exerted on the runner upon the landing of each stride due to forward velocity and gravity. 2) Mr. Simmons touched on the effects of gravity on a sprinter when saying that the squat was not the most efficient method of making them faster, due to the length of time it takes to execute a heavy squat. He also touched on the effects of gravity when suggesting that box jumps were a key exercise in improving a sprinters’ speed.
So, my theory is that the increase in running speed due to box jumps is due to the landing rather than the execution of the movement. This is similar to sprinting, where the greatest force exerted is on the landing of each stride due to gravity and velocity compounding on each other.
Dr. Romanov said that the amount of force it takes to move a 200 lb man forward a single step is not hugely impressive; however , once his stride lands, he absorbs more than 600 lbs of force. Then he has to redirect the energy forward, changing the direction of the force. Thus, every stride becomes a huge effort because of gravity and velocity and the constant change in direction of that force. So, for box jumps, the athlete actually gains velocity as he descends onto a platform much like running. Except with a box jump, the amount of force generated from the initial movement is greater, thus the velocity is far greater.
When running or sprinting, you are moving at a sustained stride. This is not the maximal achievable velocity in the overall scheme. But a box jump IS the maximal achievable velocity in a single movement. Therefore, the landing on the platform exerts far greater forces on the athlete than merely running. It is my theory that it is this part of the movement – the landing – that makes the athlete faster.
If you were to accept this theory as true, then some of the best exercises to train sprinters would be broad jumps, box jumps, and squat jumps, especially when used in combination with light weight or resistance bands.

Well Done! I hear a mile in a bomb suit calling my name.....

9.16
sub v-ups instead of ghd sit ups.

GHD sit ups are under glute ham situps in excersizes and demos!

thanks anthony appreciate it

31 y/o, M, 65", 175 lbs
As Rx'd: 8:33
SANTI Challenge (Rx'd + 20 lb vest): 10:05

CONGRATS ON DOING SOMETHING FOR THOSE YOU RESPECT. OTHERS WILL AND SHOULD FOLLOW.

m/29/5'9"/158

25:30

@ 43 if by broad jumps you mean something closer to a frog jump, which is repeated over and over... till you run out of space. Then I believe the answer is yes.
That is the entire Idea behind Plyometric exercise, to build power, strength and endurance. The cadence of the strides will be improved with everything else. Unless someone could blow out 500# squats as quickly as they can a box jump... Box jumps are better. Alternating single leg box jumps... harder but even better. That is because Sprinters do not use both legs at the same time. It will help with stability as well.

Looking for a 30" box? Chairs and plates sound a bit precarious, but if that works, giv'r! Also, go measure your truck with the tailgate down. Might work for a few of us, except the posers with the CrossFit Edition Hummer... Just a dig, I know you are out there also...

Crossfit Sri Ram Ashram, India

Uttam
9:33 rx

Arvind
9:29 rx

Gautam
9:57 rx

Bachendra
10:50 (lower box jump, still working on chest to bar

great days,
Stiff lower back, had problems jumping. Not looking forward this days 2nd workout, 22km crosscountry skiing...

Wod: 11.56

M/20/5'10/175

8:54 rx'd

m/22/190/5'10"

As rx'd - 13:58

Still suck at PU's, working on my kipping technique, getting better

M/26/145

10, 9, 8, 7, 6...1 of triplet:
Chest to bar pullups (no Kip)
36" box jumps
135# overhead squats

20:41

3 Rounds
Sub 255# Deadlift
Sub 100 single unders
09:11

Practiced double unders first... still can do only one ugly one at a time, lol, then I have to get up off the floor...

Hooyah Duff! EOD strikes again!

M/24/225/6'1"

9:28 RX

10:40 as Rx'd

m/24/175/5'11"

What does reps of the triplet mean? Sorry but I really dont know or maybe im just having a brainfart.

f/35/119

10 rounds of the triplet:
chest to bar pull-ups (no kip)
box jumps (@ home, no box - used a 18 inch foot rest)
ghd (using a bench, with feet anchored)

13:00 exact

Law #62 - meaning 10 PUs, 10 jumps, 10 ghd; 9 PUs, 9 jumps, etc etc...

10:48 rx

13

Nice WOD.. My friend did it 9.28..
I will do it later..

m/41/5'6"/145

sub: 18" box jump

9:49

PS:16:40
PM:17:46
JL:19:48
BJ:20:46

Not as rx'd

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
Knee to elbows

8:45

m/34/5'10"/160

Sorry to post something other than my data here, I'm a day behind this week anyhow, but I wanted to post my thoughts about the video of Coach, Doc, and Simmons here as well, because I think it might interest those that don't subscribe or read the Journal. So here goes. And also, for those who are saying that these workouts look easy you are doing something wrong! LOL. Seriously, the ease of each workout is directly related to the effort, read as intensity, you bring to the gym. If you work at your highest, or near highest intensity these workouts should be tough, challenging at the very least. I think about it this way, sometimes: sit in a pool, move you hand, open-palmed through the water very slowly. It's easy as pie, right. Not increase the velocity with which you move your hand. The water is not getting tougher, and yet your ability to move your hand faster, harder, etc becomes more challenging as you increase the speed, or intensity of your arm movement. That's sort of like CF. If I take 60 minutes to do FRAN, that's a piece of cake, but if I try to do her ;-) in under 5 minutes, 4 minutes, 2 minutes, well... not so easy anymore. I hope that analogy makes a little sense... It's early here in GA.

The Voilent Agreement video was fantastic and as others have said (at the journal comments), I too will probably watch this one a few more times to get the gist a little more ingrained. As for the standing/sitting issue of the participants, personally from an academic viewpoint, I'd have loved to see this like a conference paper session where Romanov presents for say 15 minutes, then Simmons for 15 minutes, then Coach for 15 minutes, followed by open discussion & possibly audience questions (could probably be done as a webinar if technology was available). I think in conference format the presenters could use such media as a PowerPoint, whiteboard, or athlete demonstration to make their point more clear.

Many people commented on the journal article about the box jump height question: one way of tackling the height of jump to velocity of landing issue might be to vary the height of the box while jumping OVER the box. I think, but I'm far from an expert in this area and would greatly appreciate others thoughts, it seems reasonable that jumping over a box with an increasing height would generate corresponding increases in vertical velocity and jumping over the box might solve the issue associated with decreased land velocity/impact associated with higher box heights because you'd essentially be maintaining the same impact distance as vertical leap distance. Again, no expert here, but it seems rather intuitive that jumping onto a, for example, 30 inch box will require greater vertical force than landing on that 30 inch box. However, jumping over a 30 inch box to land 30 inch downward should (based on constant gravitational factors) create similar velocity/impact factors. It might even be a cool idea to try landing lower than the jump if the benefits to running from landing velocity/impact are really that important. For example, (& I don't know that I would try this b/c of danger) one might jump over a 30 inch box placed at the edge of a staircase. That would entail the athlete landing lower then 30 inch vertical leap. Of course staircases and this exercise probably increase the rate of injury so much that it'd be ill advised and to be avoided, but you could conceptualize such a contraption based on a platform.

Back to my first point, a conference style, I'm not yet affiliated so I've never been to Fil Fest, but it would be so cool (IMHO) to see a CrossFit "science" conference. Or to have CrossFit-ers infiltrate another sports science conference, NASM, or something like that. I remember a while back a video from Coach at that conference. In psychology conference sessions can be organized around a topic or field or discipline and it would be so cool (again IMHO) to have a CF session at one of these conferences.

Just my 2¢. OK, off to the gym to do yesterday's WOD!

Does anyone have the dimensions for making a 36" box?

as rx'd

9:16

M/35/69"/167

13:52 as Rx'd

Stacked 2x Rouge 45's on top of 24" box to make ~30" box

29/6'8"/216

12:27

About 10.5 min

M/23/72"/165

15:04 as Rx'd

probably gonna start bringing my chest to the bar on every pullup from now on seeing as that was my trouble area.

love the WOD, but WAY too much time spent in transitions at my gym. only had 24" box, and tried to meet chest to bar standard, but clearly didn't on ~1/2 of the pullups

16:46

11:30 as rx'd

42/m/176cm/74kg

As rx'd

10:41

I'd thought this one would go well below 10 minutes and I wonder now where all the time went, because it wasn't that hard. Maybe on all those transitions: 12 steps from GHD to pull-up bar. Next time I'll move the GHD to the bar.

14:43 as Rx'd with a 20 lb weighted vest

12.37

12:12 as rx'd

This wasn't too bad. If the equipment wasn't so far apart I would have been faster, 14:32 as rx'ed. Then I ran 5k.

Joe

m/36/155

10:15 as rx'd

A day behind, posted WOd on yesterday's board.

Found myself inspired today by the words of Mary Castillo:

"You can sit around and wait to die or you can fight to live." Thanks for that nugget of inspiration Mary.

I did it.. 11:38
cool..

7:27
fealt good today. Doing some back squats

box appx 24" tall
d: 11.47
o: 11.51

As rx'd w/ kipping

8:58

As rx'd, 9m23s...about 40inch box jump...Charlie

M/29/183/5'10"

our GHD is still broken :-(
did situps on the decline at the highest level

12:28

M/42/5'11"/180

Chest to bar pull-ups
~19" box jump (don't have anything sturdy that is higher)
GHD sit-ups

13:40

11:17

m24/6'1"/163 lbs

26/m/5'11"/214ish
11:23 rx'd (only had to re-do 1 CTB)

bw 165

subbed situps for GHD

7:30

Missed – tendonitis

23:15

M/48/6'/180

7:25 as rx'd

Loved this WOD. As required: 14:25.

chest-to-bar pull-up (stool assisted)
box jump, 20 inch box
decline sit-up
time = 15:09

(pull-up bar in bathroom on main floor,
box jump in garage,
decline sit-ups in farthest room in basement,
far transitions:)

subbed 20" stack-of-carpet-squares jumps and decline situps
pullups were solid
upstairs/downstairs transitions
15:19

Pull ups
30 inch Box Jump
ring hang leg lifts to horizontal.

12:08

whats a good sub for GHD sit ups?? so hard to find something to do those on at the gym i go to.. thanks!

F/33/5'3"/108 10:41...Luve working out...exciting to do something that feels so good!!

Sidelined with tendinitis/bursitis or worse of my right shoulder, MRI done, waiting on the Doc's call
Today: 10-9-8-7-6-5-4-3-2-1 reps of Kettlebell snatch/push press with healthy arm and sit ups

M/47/180/82
19:42
Real nice WOD!

strict pullups, chin to bar
tuck jumps
set 10-9-8 GHD, set 7-1 incline sit ups

18:52

10:39

Box jumps were on a 24" box. Overall pretty damn stoked on my performance!

rx'ed m/35/165

9:44

8:08

for the first time in my Crossfit life this wasn't as bad as i expected.

3 rounds:
overhead shrugs 95lbs
mule kicks 89lbs
flat bench hammer curls 15lbs

Sweet video by again faster on the carolina sectionals. Where are people getting the music for their vids now that we cant use copyrighted stuff?

2010-03-24: 14:41. Modified - Deadhang chin over bar, 39" boxjump, decline bench su's. Rnds@2:07,2:01,2:08,1:51,1:40,1:33,1:22,1:58,:52,:47,:19.

14:00 Rx'd

Doubled this with yesterday's so just a bit slower than normal

9:40 Rx'd

40/m/190
as rx'd

9:45

10:08

B. Rhaly #36 - he was also pretty good in Life of.

28" box jumps
C2B pull ups~kipping
GHD sit ups

TIME: 9:51

39 male, 5"10, 190
16:20
used 24" box (no 30 available)

Do we do thrusters today along with the pull-ups, box jumps and situps? It was a little confusing.

35/m/5'10"/185#

Am a day behind so did: Monday 100322 As Rx'ed, which was scary, because I'd been backing off on DLs. Only recently Max Effort DL WOD a few days/weeks ago had I gone above 225# It was the first time I'd been above 225 in, well can't even remember how long.. ;-)

Time for 3 Rounds of : 225# DL's, 10reps + 50 Double unders (the DUs slowed me up)

9:22

Incredible workout.

9:25

Kevin
M/51/5"11"/168

13:48, as Rx'ed.

I was a little concerned about the 30" box, with my non-existent vertical jump, but it really wasn't bad. Biggest problem was the great distance between stations, making for a slow transition. Had to run between each. Time would have been a little better if they were closer. Still, like the WOD.

Carole taking today off. She tweaked her back a little with the deadlift WOD yesterday.

Fit Mom-great time today. That new diet must be kicking in for you.

12:52 as rx'ed

..well not exactly on my round of 3, I knocked over the top plate ontop of my box and proceded to do 4 box jumps and 4 ghd sit ups and then re-did my round of 3. Found this out when I checked my round times after. That round was in 0:45 so my time should've been better...oh well, little extra work never hurt

F 28 5'3" 115#
9:55
Didn't know what the female equiv is for 30" but did 24" box jumps. Other than that C2B pull-ups and GHD sit-ups.

Pre-WOD: 20xfull snatch 1 every 30 seconds @ 75lbs.
5x5 double hand 35lbs KB thrusters
1 minute burpee time trial: 27

Oh man, if I'd read the comments earlier I would have gone for the Santi challenge too! That extra weight must have made it pretty strenuous...

Changed this one up a bit, because I just had access to a pull-up bar. In the end, I think it might have ended up more intense. Here's what I did:

10 chest-to-bar PUs, 5 tuck jumps, 10 knees-to-elbows, 5 tuck jumps; 9 CTB PUs, 5 TJs, 9 KTE, 5 TJs;... (this pattern continued, down to 1 CTBPU, 5 TJs, 1 KTE, 5 TJs)

By the end of it, those 10 tuck jumps per round were pretty difficult! Final time was 12 minutes.

F/41/5'6"/155

13:25
kipping pullup
24" Box
GHD

12:13 as rx'd

M/23/6'2/160

7:39
Regular situps, no ghd :(

as rx'd

11:14

RX'D
7:36

Rx'd
8:15

Did as rx'ed in 7:27

12:20 32" box

Day behind. DL/DU WOD, details there.

Traveling, not sure when I'll get to this.

10:44 as Rx'd

14:25

M/38/5’10/195

Jumping PU. Excellent full Box jumps to 30’’ Box. GHD excellent extension. Still can’t touch the floor but definitely better than before. I picked a point and kept to it to keep the stretch.

16:29

I have a few questions:
A sub for the GHD Sit-up? More sit-ups? (20 instead of 10 for example)
Whats the difference between Chest to bar PU and "Chin over the bar PU" , the standard pull up in Crossfitt (with or without kipping)

#70 - Steven, you are essentially correct, yes jumping over the box would be ideal for the purposes of my theroy. I also use methods such as jumping on and then explosively off the box again (in the forward manner). Also setting up staggered boxes where jumping onto the highest boxes and then over the lower ones seems to be a pretty effective combo as well.

what does RX'd mean?

3 R:
185# DL
25 Burpees
=11:24

I can’t even grasp the idea of a DU in my head let alone do one ;) I practiced jumping rope post but singles is about as good as I get! To keep the metcon of the wod, I stuck burpees in there. They definitely kept my heart rate up. Had the shakes again today. Arggg!

Post: BP 5x5, another weak point that I work on after some of the shorter wods.

Erin

30/M/146/5'10

10:51 with a 20 pound vest,

I was having a little bit of problems with the box jumps, couldn't stack up the plates in the corner of the garage (too much stuff in the corner of the garage) and the height of the plates all together was about 26 inches, so instead found 2 foot lockers and had someone hold them for me, height was 28 1/2 inches, and I broke the top one from so many jumps so I am looking forward to buy one of the plyo boxes for the future. next time this workout comes around aiming for less than 9:30 weighted, nice workout though. I traveling for the next couple of days so i might miss some WODs.

Have a nice one everybody.

SANTI

As rx'd with 36" box: 14:12

13:30

Assisted/jumping pullups; 24" Box Jumps; GHD & butterfly situpd

also did Tabata pushups for a score of 11.

M/53/6'0"/212

"Illegitimi non carborundum!"

10:42 as rx'd

11:22
Pull-ups were not chest to bar, just chin over bar.
No GHD sit-ups, just regular.

I'm so out of crossfit shape!
As rx'd: 20:29

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

time11:58

Nothing broken. longest part was getting in the rack for the GHD's
Pullups were as thay are, they were the break for me. I got to do somthing easy befor the harder parts.

Boxjumps slow and steady. I would drop off the pullup bar and walk over to the box jump and jump straight away. No real break in it, just a bit slow at that height.

GHD's getting into the rack took the most time, I have to duck under a bar and hop up onto it and then hook a rope over my feet and slide into position. Same as everytime. All unbroken, real happy with that fact. I found that I was doubting myself on them and realized it. Then I went with confidence ande it was easier.

6:40 as rx'd

30/m/6'0/200

25 y/o male, 5' 8", 155 lbs
12:52

Reverse back extensions (no GHB machine)
Sprinted between exercises

Quality workout finished it off with some abs, 21's on the bicep curls and 3 sets of bench press w/ decline push ups. Very happy with my stamina! Great WOD.

CFWU x3

10:42
20" bench

Insanely crowded in the gym today so Im
kinda dissapointed with the intensity...
11:05

16:47

M 33 160 6'1

10:30
only has an 18" stepstool and did abmat sit ups

16:00 as rx'd. 27/m/180. The equipment was spread out across my gym so I had to weave through old people doing triceps pushdowns and people doing high school weight lifting. One more year on my gym membership, by then I think I'll be ready for my local crossfit gym.

M/44/180#

24" BJs, Else as Rx'd
11:50

24" box jumps and sit ups on decline bench at max elevation.

12:48

Semper Fi.

34m/180/6'
Our rower came in over the weekend--yeah!! But we still need to build our boxes. And I'm nursing a little shoulder issue so I had to modify the pullups. Anyway, I did two sets so:

20...1
Mod Pullups
GHD sit ups
18" box jumps

11:47

rx'd 11:11

As Rx'ed
12:02

Kevin,
Rx'd = as prescribed

12:10

As rx'd!!

Don't get to say that very often.

Had to do incline s/u, but otherwise as RXD. 11:36. Topped if off with a mile run cooldown @ 7:50.

9:11. No ghd at my gym so deep incline situps, stretching the arm overhead to touch the ground behind. A fun wod, love the high jumps, would like to see a 36" jump wod at some time.

WOD - 12:38
(Including 2:15 fast traverse time between pullup bar & GHD/Box. Also lost about 30 seconds puzzling over 36" box I mistook for 30" box on first round.)

sub'd burpees for box jumps
14' in garage, ghds on bench/rack

M/32/189cm/111kg

As rx'd

8:46

All the strict pull-ups finally payed of:)

In response to Janet at March 23, 2010 11:55 AM:

Well, lots of us DO know the soldiers (and sailors and airmen and marines and firefighters and police officers) who get honored personally by HQ. I'll just assume that I misunderstood your statement and let it go at that.

I would like to point out, however, that lots of times it's months after someone dies that HQ puts out something about it. I'm sure that eventually they'll have something to say.

And yes, regardless, RIP Dede.

Pull ups were broken.. otherwise as rx'd. Lost about 15 seconds in transition for each round due to logistics of the equipment.

13:12

Box was about 28inches all else as rxd
10.03

M/24/6'1"/180

As Rx'd:

9:37

Need to work on chest to bar. might not have gone all the way to my chest

10:58 had to kick my shoes off for the last couple sets of pull ups, I think my box was 24" but great workout I was sweating after the second set.

m/23/165lbs/5'8"

13:35
all i could do to get my head up on pull ups past the 7 set so modified a little.

As rx'd

11:01

Reinforced my GHD machine to accommodate the 30" box-jumps, (only 29", but close enough for me). Tough WOD, and super impressive times from everyone. Way to go Kevin!

M/33/5'4"/160 lbs

10:40

i had to sub GHD with a flat bench with feet hooked under the crossbar.

one question... When doing the GHD's is it a 2 count exercise doing a total of 20 on the first set, or is it counted as one per side doing a total of 10? the reason i ask is in the video it shows alernating arms every time you reach back. I assumed it was the first so that is what i did.

thanks

7:57 as RX'd.

Really nice WOD. Managed to keep the pace fast all time, it was FUN!

Always fun to do Wods as RX'd in my barn^^

Forgot to post: m/17/178/187lbs

carolina wod2 was 275lb dl's for the men, not 225. just correcting the vid

Scaled the box jumps to ~26in. The stations were spread out over the gym, and ran between each one. GHDs done slower, not dynamically. CTB PUs and GHDs unbroken, box jumps as unbroken as my form allows. 15:24

Fun WOD!

CFWU x 3

Box is 24", no 30 in the gym and Swiss ball (joke vs GHD)

Lots of walking between pieces of equipment...grrr
14:44

Strung some DblUnders together after.

10 - 1
Pull Ups
Box Jump
Incline Sits, weighted
Back Extensions
16:59

Wait, someone died doing a CF workout? First, RIP and consoldensces to the family, friends and anyone involved at the affiliate. What's the story though? Hadn't heard anything of this and I consider CF to be pretty safe?

box not quite 30 inch
time: 10'17

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 20 inch box
GHD sit-up

9:33

M/36/5'10"/175

9:00 as Rx'd

Good WOD!

NEVER QUIT!

10-1:

ctb pullups (mostly butterfly, unbroken)
30" box jumps (support rack, singles)
ghd situps (controlled, unbroken)

most pullups and all box jumps done at old squat rack. sprinted to each station.

15:08 03/23/2010

as Rx'd 12:00

9.0, sub incline situps and knee high wall at lg station, wu-stairs lvl 8 30 mins, sprint from home to 26th pu bar, end full yoga

23/m/6'0/195

13:59
Sub'd deep decline situps

Underestimated this one...you'd think I would've learned by now

8:14

then I did Annie except from 100 down rather tha
50 down haha - 15:48....my shoulders hurt

Kyle,

I go to a college gym too. I've been doing my boxjumps on a concrete ledge I found. I bet your gym has a ledge somewhere that could work.

First workout as Rx'd: 12:52

m/44/185

as rx'd
11:37

Third crossfit wod ever

as Rx'd

7:32

M/20/5'8"/185#

9:02 as rx'd, strict C2B pull ups

47/183

11:13 as Rx'ed.

10-1

Chest to bar
90cm Box jumps
GHD

10.09.

Was surprised how good it felt. Had them within 10 metres of each other so not too much walking around and managed to protect them for the whole WOD but in the last few rounds most of the time is taken up with moving between the stations

Still...good WOD.

m/170

rx: 10:01

14:33
Assisted pull-ups (still...grr)
24" box
GHD

24" box and ghd's on a bench with my feet anchored. All set up right next to my pull up bar.

8:09

Scaled to "Pack"
Pullups
20" box jump
decline situps w/ feet secured
9:03 includes starting and stoping my own watch

Finished up with:
Bench press- free weights
135lb x12, 155lbx5, 165lbx5
2-arm curl
60lbx10
12 more pullups
12 dips

23 / M / 5'9" / 135lbs

3 rounds of
175lb deadlifts x10
35 double-unders

30:50

I easily spent over three-quarters of the time f'ing up the double-unders. Very frustrating.

as rx'd
7:27

CFWU x 3

WOD, Scaled:

1. Jumping Pull-ups
2. 22" Box Jumps
3. Used Swiss Ball with feet secured

11:34

M/40/6'1"/250

M/25/5'9"/180#

"Porch" Scaling
10-9-8-7-6-5-4-3-2-1
Chest to bar pull-ups
30 inch box jumps
Unanchored sit-ups

10:15

10:40 rxed

might have done the 2 rep round twice, got confused after redoing a missed chest to bar in the 3 rep round. Lung burner more than expected. Though if I were to do it again I think a vest would have been good to make it a real challenge.

M/41/185

CFWU x 1
"Puppies" Scaling (It's so embarrassing to write that. The Shame!)
Pullups with 100 lb assist
18" box jumps (used a bench)
Situps

6:04

13:25 rxed

I was always doing dead hang pull-ups, finally got kipping down, what a huge difference. For those that don't kip, would recommend learning it. Much more core strength involved.

8:35

used 32in box jump (24in box with 2x Hi Temp 45lb bumpers on top), and sub'd GHD with decline bench situps with 12lbs med ball

31/M/5'7"/135

M/47/198

10:15

Sub'd a 24 inch box jump (30 inches for 55 reps would have been a miracle).

10:02 as rx'd (using a kip for C2Bs)

Very disappointed with being that close to breaking 10 minutes. I'll be doing this one again next week.

m/178cm/88kg/34y
10-9-8-7-6-5-4-3-2-1
Chest-to-bar pull-up
Knees to elbows
Box jump, 30 inch box
14:46

33/m/165

subbed incline situps max height 11:57

rx'd 9:02 all unbroken, pullups kipped

10 :15/:24/:32
9 :19/:29/:33
8 :18/:26/:30
7 :19/:26/:28
6 :14/:24/:25
5 :15/:17/:23
4 :10/:10/:20
3 :11/:7/:15
2 :8/:5/:11
1 :6/:3/:7

m/38/76/215

Not quite as rx'd - only had ceiling clearance for 20" jumps in the basement gym.

9:45

thursday, 18 march, socal sectionals day 1 highlights video... does anyone happen to know the band/song playing in the video? badass

9:53 slightly modified

Pullups
Box Jumps 30"
Wide leg sit-ups subbed for GHD

m/22/160#

7:05

As Rx'd... jogged from PU/BJ to GHDSU in the last sets

Love pushing myself!

70lb plate for pull-ups/but gradually getting better at them.
10min flat

as rx'd ~10-11 minutes.

11:25 Rx'd

Fun WOD...

m/39/250

cfwu x 3

pull ups with 50 lb band
27" box jump
home made ghd with bench and bar
had to run 20 yards from pull up bar to garage
21:36:50

Stopped my stopwatch, instead of starting it, but something like 14mins.
CPUs - did each round down to 5 in half-set groups.
27" box jumps - got better over the rounds, as I bought my weight further forward.
GHDs subbed: 38kg good-mornings.

Liked that one.

27/m/5'7/220#

8:07 as Rx'd

Kipping PU
24" Box Jumps
GHD

14:28 Had to travel a bit to get to the GHD machine

12:40 as rx'd. 30in.box jumps were fun!I'm just glad it was not a high rep scheme! LOL!

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
HSPU to 5” stack x 1-1-1-1-1
Box jump 24” x 5-5 27” x 3-3 30” x 1-1

As rx’d: 18:16
PR for box jump height
Foam roll after

was looking for anything I could jump on as close to 30 inches high and only possibility that i came up with was using the back extension which actually looked more like 36 in. Settled with 24in machine press bench...the back extension set probably wouldve tipped over but kicking myself not for trying it nonetheless. Otherwise rx'd 12:37.46

As rx'd

Mike: 11:57
I shoulda pushed harder.

Henry: 10:38

M/40/6'1"/188

20"box

13:20

Liked this one! 14.36 as rx'd.

Had to share (yes, actually share) the plyo box with this big dude who was talking on his phone in bewtween sets...sheesh. Glad I was going fast.

16:27 as rx'd

Fun WOD. A little intimidated by the 30" box jumps at first but felt comfortable fairly quickly. Two hand touch to floor on GHD situps.

Thanks HQ, great stuff!

C2B kipping PUs
30" desk jumps
feet locked under bench, head to ground, arms crossed on chest situps

10:50

2 mile cool down walk with wife and baby

m/220/35/6"0

Not as Rx'ed, used 24 inch box, and subbed crunches for GHD sit ups. Also, didn't time it, just ran thru it.

I think my time was about 20 minutes. All sets of pull ups unbroken except #8 and #5.

Jeff @ home
7:48

9:08
"regular" pull-ups
decline sit-ups- no GHD

M-30-5'10"-230

as close to rx as possible. Shorter jumping distance.
Time 12:26

too much time sucking wind. Gotta get better.

As Rx'd

10:27

Semper fi

as rx'd

11:32

this one wasn't very challenging

26/m/5'11"/180
as rx'd(box w/ plates on top either right over 30 or right under)
9:36
paced too much on first couple rounds of box jumps

M/38/170

6:43 as rxd.

15:15
24 inch box jumps
every movement was unbroken, but the problem was the stations were all spread out. PUs upstairs, GHD and Box jumps down stairs. This really kill my time, but I definitely enjoyed this one.

14:02, jumped over a bench in the gym. bastards kept stealing benchs so i went through around 4 benchs.

First ever crossfit WOD.
15:26 as rx'd.
Pull ups definately need work.

age 20 bw 170

8:02 as rx'd

GHD situps done on bench and lat pulldown machine

I survived 10-9-and part 8.

Slipped and busted open a huge gash on my shin. A few stitching nothing big, but I'm pissed I didn't get to complete it!!! >:(

I will count this as my rest day and make it up another time. Next time I'll wear shin guards.

16.52 as rxed

sub'd w/ 24 inch box jump... only one at my disposal
9:13
Nice job SD w/ 6:43!

about 17:00
chest to bar: mostly
GHD: improvised
18" box jump: did it in the garage

39M/5'10"/170#

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

As Rx: 9:38.

C/D: static stretching of hamstrings.

Kipping pull-ups, full hip extension at top of each box jump, hands-to-floor on GHDSU.

This was a lot of fun. I can do it faster. Took me some time to get a rhythm going on the chest-to-bars. Not used to that. Also not used to that high of a box jump. But after a few rnds, I started picking-up speed. Should have done a better w/u too. Happy that setting my 24" box on my lifting platform made it exactly 30".

SUB 80# pd
SUB 24" bj

23:17

Oh wow! I am out of shape!!!! I wrote on my mirror for motivation: "The block of granite which was an obstacle in the pathway of the weak, became a stepping-stone in the pathway of the strong." Great to be back to CF!
I severely handicapped this workout. Haven't done a pullup in almost a year, so I switched them out for 25lbs dumbbell swings (bought my first dumbbell last week! lol). I then subbed GHD situps for regs cuz I wanted to do this at home,a nd I almost just did the box jumps on a folding chair. Haha, I used to be so much better than this! I will get there again! No matter what I have to do! Starting the Paleo again! IIIIIII'MMMMMM BAAAAACK!!!
Grab the Kool-Aid and GET SOME!
Sailor Erin

20:30, don't consider it to be a valid time, too many subs
Pull-ups: strict, full hang, knee kept banging into support, had to make sure not to rip pants on pullup rack which kept wobbling...
GHD: didn't have one, did same motion only going to flat
jump: couldn't get bench up to 30 in, kept wobbling when i'd jump onto it

12:04 as rx'd.

I suck.

Wod
10,9,8,7,6,5,4,3,2,1 for time of:
C2B pullups
32" box jumps
Incline situps
Time=11.02

Great wod! Really enjoyed the harder pullups and box jumps!

Sub'd 24" box and abmat situps

9:03

34/M/6'00/195

10:21

Loved the WOD. Looking forward to a rematch. Solide contact of chest to bar each rep. GHD hand to floor. BJ to 30.5" box.

m/24/5'10"/165

9:40

feels good!

F/39/5'6"/160

3 months postpartum and still doing CF Mom, but wanted to try this one, albeit a little modified:

skipped the first 10 pull-ups, the remainder kipping with chin well above bar

18" box jumps

AbMat sit-ups for even-numbered rounds and GHD sit-ups for odd-numbered

Didn't time it, just got through it and felt great.

did ghd sit ups on swiss ball
otherwise rx'd
9:23

No GHD. Did 2x anchored situps (20,18,16...)

12:00

12:59 Rx

Chest to bar pullups a little sketchy - did not touch every time but had necessary height above bar

Anchored situps

24-in box

11:05

12:000 minutes flat as Rx'd

As rx'd didn't pay attention to time but about 15 min.

Went indoor climbing today and wasted my forearms. Did single arm dead hangs after the WOD, need that strength and endurance built up.

as rx'd 9min03

m/22/5'7/150

as rx'd: 13:02

S/f

M/25/185
10:49 as RX'D + 10lb vest

M/33/145
10:32
I think i should have gone faster..not hurting badly enough.

my box was our 4th basement step...sits at an even 30"

my GHD was sitting on my bench with my feet hooked through my dumbell rack..worked well too!

12:16 as rx'd.

Spent a lot of time with running from one side of the weight room to the other. And some guy decided to do crunches in front of where I was doing GHD Sit Ups at one point which cost me another 30 seconds. Good workout otherwise! Nice after yesterdays!

8:14 as rx'd

M/26/140/5'11"
As rx'd 9:45

13:17 rx'd. Chest to bar baby!!!!!!!!!!!!!!!!!!!!

jumps were ~24" (used a bench), pullups were broken.
~12 minutes

as rx'd 10:00.59

Subbed tuck jumps for box jumps, unanchored situps on floor, 10:45.

Brand X pack scale:

10-9-8-7-6-5-4-3-2-1

Pullups (A)
Box jumps 20 in
situps

didnt keep time. Duh!

11:53

situps on bench, feet under bar

M/21/196/6'0"
as rx'd 9:37

9:20
20# weight vest, subbed 21" bench for box jump, nothing higher, yet.
Thanks for the challenge Santi.

31m/5'9/157

Used big ball thing for sit-ups...not quite the same as a GHD, but close enough I guess.

Everything else as RX'd

8:32

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 24 inch box
GHD sit-up

Time: 20:42

as rx'd 12:25 slow

10:15 (regular kipping pull-ups)

MGySgt. USMC M/48/6'2"/209

As Rx'd 21:09

I would like to deduct a little bit of time for this one though, because I have to jury rig to make things happen.

My pull-up bar is tall enough that I have to stand on my 24" jump box to reach the bar. Today I stacked 2x6's under the box to get it to 30"s. After knocking out each set of pull-ups and box jumps I had to move the box back a bit and tighten a motorcycle tie down strap around the pull-up support bars to anchor my feet as I did GHD style sit-ups off of the box and then repeat for the next set. The set up costs me about 10 seconds or so a round. ha ha ha the way I figure it, I just need to go faster.

OooRahh CrossFit

14 minutes

M/49/6'3"/195

as rx'd
12:37

As rx'd but weighted pull-ups (80 lbs; didn't worry too much about chest to bar, though it was there for most) and added clap push-ups to the mix.

12:27

10:22 good times good times

F/33/5'3"/108 10:41 Did today with a friend...Thanks CF my muscles are bigger and a little more cut...started in Jan :) Im excited to be stronger!

8.59, finished with a 5k. Feels great. Next time will try with a 20 lbs vest.

10-9-8-7-6-5-4-3-2-1
chest to bar pus
clapping pushups
25lb plate situps

14:57

subbed the box jumps due to tibialis posterior tendinitis
(too many double unders this week)

From a fellow bomb tech in the public safety side, dude that is crazy....Ofcourse now I see myself throwing my EOD 9 on and attempting this challenge......In Omnia Paratus

m/37/185/72"

10:51
used 24" box
butterfly sit-ups

RX'd
7:53

M/35/5'11"/200

20:35

First time doing CF WOD! Giving up bodybuilding for a while (maybe forever). Building my garage gym!

Pack:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Pull-up
Box jump, 24 inch box
Sit-up

Time: 11:37

21/m/6'1"/240

12:43

Used a 24" box b/c our weight room didn't have a 30" one.

Mags,
Kippers
20" box
Abmat sit ups
12:02

M/25/5'9"/178

Back sqt- 225x5, 245x5, 265x5, 285x3. Wanted to work on some strength stuff and depth on squats cuz I wanna be "Spealipa" strong (Speal/Khalipa).

Time: 10:48 (un-anchored abmat situps)

DO WORK!!!

m/34/160
as rx'd 8:49

used 24" box with 45lb plates underneath, close to 30"

rds 4 and down pullups a bit shallow, otherwise chest to bar

13:36

14:45

CFWUx1
13:15
Should have pushed this one harder. Too much walking between stations, plus could have been more aggressive.
At Station 31 with fireman Rick Ihrie, they have a 30 inch plyo box :)
Thanks again Rick!

m36/175/5'8

as rx'd 12:25

m/21/177/6'0"

16:50 as Rx'd

My Time: 16:15

I had to drag myself to the gym for this one. My back and legs are tired and sore.

What killed me was the transition time. You could of probably cut off 2 minutes of transition. I had to walk to one side to the other all the time at the 24 hour fitness. I missed like 2 or 3 C2B but didn't count them.

After, I was by this one high wall that I wanted to jump for awhile but was afraid I would fall off of that I wanted to land for the longest time. It finally dawned on me to jump it and have the pole in the middle to grab for support. Turns out I can jump it just fine but I'm still too nervous to jump it without the pole. I'd rather be safe then sorry though. I'll use that wall for box jumps for now...

"PROPS TO THA FRAT!!!"

Franiel

After 8 months or so following Crossfiters and the exercises in the program, I have finally made the switch from the standard gym routine to the Crossfit lifestyle!

Todays effort completed in 12 mins and 23 seconds.

Can't wait for the next installment!

M/25/150#/5'7"

As Rx'd

All sets unbroken

Time: 12:29

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
towel-under-lower-back sit-up

11:07

2nd WOD ever. My hands were a little jacked from practicing butterfly kipping yesterday, but I plowed through the chest-to-bar pullups today with regular kipping. Sub 24" box.

14:44 I know I can do better, but that was the hardest I've pushed myself in as long as I can remember! Diggin' CF!

Lastly, @Nick #43, @MDBryan #51 - I agree with the idea that landing involves greater forces than leaving the ground from a jump, but not necessarily (and not likely) the landing involved when jumping up to a box during a box jump.

Rather, when performing a depth jump - stepping off of one box, landing on two feet & immediately jumping up to another box - this landing involves a significant amount of force and emulates both the intensity as well as the change of direction in velocity. This also occurs when doing box jumps rapidly, i.e. the athlete begins by jumping up to a box, immediately steps back down with both feet and quickly jumps back up again upon landing. Rapid box jumps becomes a tremendously higher intensity plyometric exercise because of its demands on minimizing the stretch-shortening cycle when changing direction/landing-jumping quickly.

My two cents...and did I mention I dig CF...

rx'd

8:18

32 inch jump over suspended pvc bar
swiss ball ghd
-
11:18

as rx'd

8:08

as rx'd 10:42
subbed decline sit ups (no GHD station)

As Rx'd
9:21
Harder than i spected
FRAT!!!

15:20
completed with 20lb vest

12:53

12:15
I lost about 1-2 min of running between the exercises, I'll organize it better next time ;-)

14:00
20 inch box - first time doing all box jumps with no step ups

As rx'd

9.23

26" box jumps
11:00

14:09

M/41/180

No GHD machine at my gym so I subbed sit-ups on a decline bench, touching the ground behind my head with every rep:

9:05

A fun workout, indeed.

More better faster

29 M 245 lbs 6'0

23:41 as rxd

33/M/198

10:09

33/m/190

rx'd

9:44

As rx'd

13:30

29:45
31m/210/5'8"

Doing Jumping pullups
Decline bench, but I keep muscles taught all the way down and up.
24" jump to stair

Closest I've gotten to a true crossfit workout. Most of the time I'm cutting back on weight.

That concluded my 2nd week of Crossfit exercises.
I must say, I'm feeling much stronger, more balanced, and I can't wait to see where I am at 3 months.
My goal is to be able to do the RX'd WOD's, without much modification, at 3 months.

No real injuries :) except racking my knuckles on the stairs I was jumping onto. I do try to practice good form on everything.

33M/175/5'8"

As rx'd

9:41

As rx'd 7:22

10-9-8-7-6-5-4-3-2-1

strict pullups
20" box jump
decline situps

16:08

felt weak on pullups

Not my finest hour and the globo gym was busy, but as rx'd.

10:24

m/32/5'9"/175

Don't have a GHD machine so did them on the back extension machine. Can't get the same range of motion but it's the closest to it.

13:10

Subbed swiss ball GHD situps. Box jumps approximately 20 inches.

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up (first two sets, remainder chin-to-bar)
Box jump, 20 inch box
Swiss ball GHD sit-up

10:11

m/24/5'9/168

11:05 with 24 in bj's.

35/m/5'10"/185(ish)#

As RX'ed (well dumbbell anchored GHDs using a bench)

6:17

This was essentially unbroken. No chalk in the GLOBO -- I slipped off the bar on 6th rep in the 7 rep round. Not that that would have made a lot of difference, but might have helped me get under or closer to 6:00. Lungs were certainly feeling it today!

Only had a ~24in plyo box (should've improvised). 30 inches would of hurt.

7:46

C-B Pullups as Rx'ed
18 Inch Box Jump (20, 18, 16...)
GHD Situps as Rx'ed

Total Time = 16:45

M/35/72"/240

17.03

C-B pull-ups were jumping (my weakest exercise)
Box Jumps were 7x45# plates stacked (30" tall)
GHDs as Rx'd

Arctic Crossfit (forming)
US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska
Priest, Anglican Church in North America

7:54 RX'd

M/39/180/5'10"

12:50 M/230/5'11"/33

9:35 (box was 20 inch-none other available)

31/m/5'10"/210

I don't have access to a GHD. The situps were done on a 45 degree back extension apparatus...

~15:00

I did not start my stopwatch until rep 8 of the first round of pullups

m/24/6'/180

As rx'ed.
14:20

Actual time of the workout was probably more like 10 minutes but had a long walk from the pullup/bj station to the ghd machine.

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Kipped pull-up
Box jump, aprox 20" (onto weight bench)
Decline sit-up

I may have done an extra 5th round.

9:11

15:34 rx'd

I've been unwilling to push myself in the workouts lately

I'm very disappointed in myself

10:52

13:29

24inch box KAF

woops, read wrong on my bberry. Subbed 45 lb goodmornings (thinking it was back extensions) instead of ghd situps.

9:00.

8:45 regular sit-ups

6:27 as Rx'd

Blue band for Pull-ups
18 inch box
Abmat sit-ups

Time 14 min 53 sec

Loved this one, even managed a sort of kipping with the Pull-ups.

Gym was mobbed, every time I went for piece of equipment is was being used, lucky I wasn't stood on when I was doing the sit-ups.

Good Fun

12:54, all unbroken, just a few rest stops between rounds. At st. 5.

16:30 rx. Long walk from pull ups / box to GHD. Next time drag it closer.

9:41

subbed ball situps no GHD

34/165/5'9'

www.crossfitjulia.com
Louisville, CO

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As Rx'd (CTB pullups were deadhang with supinated grip)
12:23

Having the CTB-PUs be deadhang really slowed me down and made it the only thing that was broken. Plus it's really hard to get up there and touch the chest when you don't have much of a kip going on. Added in an interesting challenge.

31yo/M/6'4"/212#
First time kipping since injuring my wrist in the "punch gone bad" back in February. Set of 10 was unbroken, the last 45 were all singles...not much pain, just being cautious.

As Rx 14:38

16:55

M/33/180lbs/6'0

8:49

Finally caught up.
pull ups c2b blue band assist
bench jumps 21"
ghd sit ups hand to kettle ball

13:00

Laura f/47/5'7/150

As Rx'd:

11:05

Did it 24 MAR in the afternoon at work, after a 5-miler this morning:

GHDs and jumps
on a Contico.
9:45

7:24

M/35/165/5'10"

9:55

WOD
as rx'd,
9.57
all pull-ups,chest or sternum hitting off the bar,nice bruises,all straight through,ghd,all straight through,30" box jumps,more or less straight through,just having to adjust for balance,here and there.

after, F/S, Sn. halt. D/L's,Sn.

Subbed ring dips for C2B pullups, about 16:00 by the wall clock.

Buy in: 2x Burgener warm up with dowel then bar, snatch triplets in high hang position working up to 105 lbs. Felt weak today, so did not go higher, getting more happy with the movement pattern but still not there.

Cash out: stretches, tried some of the moves Speal was using to warm up for the Khalipa workout. Those are great!

subbed swiss ball with feet hooked to simulate GHD

10:53

time 22:46 but had about 20 yards between the box and the rest of it. It was again harder than It looked on paper. 30" is high and I didn't think I would make it the first time. but did it

bw-200

chest to bar pullups
picnic table bench jumps
situps

11:08 total

M/26/5'11"/197
38'29.4" with a lot of conversation pauses.

M/37/140/5'5"

as rx'd...10:50...should've been quicker but distance between apparatus cost me...

m/19/5'11/71kg

chin over bar pull-ups
27" box jump
abmat sit-ups

time:7:37, felt pretty easy, should have done harder exercises

as rx'd: 10:11

M/33/5'4"/140lbs
Subbed GHD with swiss ball with feet anchored.
Otherwise as RX'd
6:45

48/M/182
mod
PU's regular(an yway I can do 'em)
incline situps

Carole
F/51/5'6"/133

13:48, with a 24" box (woman's height?). All the rest as Rx'ed.

Coincidentally, this is the exact same time that Kevin had.

9:46 as rx'd... not too badd

subbed 45 lb unanchored sit-ups
around 8:17 with about 30m run in between box jumps and other stations
stopwatch didn't start until round with 7 reps

I agree that this one, "wasn't that bad" but like any crossfit workout, you can scale if you like. Try this wearing a 20 lb weight vest or counting back up to 10 or both. Some days are meant to be casual work days, never know when the next bomb is going to drop.

14:17

As Rx'd but I'm not totally sure about the time. My timer died mid-exercise. It didn't feel that hard though. I'm pretty sure it was under 13 but it might have been 9 or it might have been 12.

50/m/145
9:30

10-9-8-7-6-5-4-3-2-1
45lb weighted pull ups
tuck jumps
below parallel sit-ups
13:29

tuck jumps as high as possible:

16:40

M/33/142lbs/5'5"

GHD on physioball with feet anchored.
7:22

sub'd swiss ball situps

15:15

As rxd

13:28

36" box

12:08. Yuck. Why'd I suck so bad :(

Subbed Decline Situps for the GHD

10-9-8-7-6-5-4-3-2-1
Chest-to-bar Pullups
30" Box Jump
Decline Situps

9:20

CFWoD 37

10-9-8-...-1
Ring pull ups, heels on ground
GHD situps
24" box jumps

14:30

As Rx'd. 16:54

27/m/5'9"/174 lbs

15:02 as Rx'ed

Had to sprint between GHD and Pull up bar. Added about 20 sec each way. ( :40 per rd)

10: 1:40 5: 1:31
9: 2:09 4: 1:15
8: 2:07 3: :47
7: 1:57 2: :43
6: 1:43 1: :42 HR 170 Ave Max 178

strict pullups
bench jump ~ 18-20"
GHD situps
13:06

9:09

9:38

Pull ups modified with machine- 70lb compensation
Bench jump ~ 20''
Don't know what GHB sit-ups are so I did them on decline bench

*First Crossfit workout ever! Still getting acclimated to how this all works. Can't wait for the next workout!

rx'd 9:13

Fun return WOD from a weak long break post-sectionals. Have not been sleeping enough to give it 100%.

24' box
modified ghd situp

12:24

As Rx'd: 12:37

M/32/5'9"/150

As rx'd, although I think I did round 3 twice. I wasn't sure, so repeated it just in case.

9:57

As Rx'd

6:44

8:36 Not quit GHD and on 20' bench

14:45 Left hand skin tore on 4th rep pull
subbed 6' long jump for 30" box
loving it so far

Subbed:
28" box jumps
incline situps at the highest setting

11:45

34" box jump

13:28

i think the box jumps were too low

TIME - 14:33(PR)

10:29

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Jumping pull-up
Box jump, 18 inch box
1/2 GHD sit-up
tt = 12:12

BJ ~20"
sit ups

9.24

Subbed full range sit-ups due to lack of GHD station:

9:30

as rx'd

17:47

Reps as rx'd sub'd
kip pullups
GHSU on Roman chair
24" box jump

11:36

m 44 5'8 170
rx'd 9 mins.

m/25/5'8"/174
rx'd 11:07

sub'd situps on back extension chair

8:57

as rx'd 8:48

As Rx'd - 15:16.

collar bone to bar pullups
18# box jumps
regular situps
9:54

Today I did the following - short WOD and a few nitpicking injuries, so extra long warm-up:

3 rounds of:
- Samson stretch
- Shoulder dislocators
- Quad stretch
- Cross friction massage on p. tendon
- 10 push-ups
- 5 strict pull-ups
- 5 muscle-up progressions
- 10 OHS, 45#
- 10 KB swings, 1.5p
- 10 sit-ups
- 10 double-unders
- Rotator cuff exercises 5x10

Then 5 thrusters @ 95#, 5 hang power cleans @ 95#.

Then WOD -

As rx'd, 11:40.

Wanted sub-10, but couldn't quite get there today. Keeping kip rhythm on C2B pull-ups was tough. First set unbroken, but then broken until round of 4. 30" surprisingly high for the jump - hit my head on the ceiling a couple times - these felt good, but were not super fast. Also, I stepped down to try to keep impact low on knee. GHDs unbroken, but hard in later rounds. At the end, I lost track of which round I was on; may have duplicated the round of 3.

WOD 50 of 200 as rx'd in 2010!

Did this WOD following today's (100325).

As Rx'ed, 10:23.

12:57

Rx'd -but with Ghetto style GHD using an earthmover tire raised up on plyo boxes. Don't really know what took so long compared to others, but maybe because:

-Box jumps done individually with step-down each rep.

-Had to keep drying my hands and rechalking because tire was
outside in the rain.

-2nd day of a head cold.

Rx'd - 9:10

12:20

As Rx'd except no GHD box thing so had to make up a fitness ball kind of contraption to get as close a possible.

10:43

M/29/5'11"/190

Pullups
145 squats
incline situps
23min

11:02
not quite chest to bar, everything else rx'd.

m/41/6'0"/195

9:58 as rx'd

m/25/5'10"/195

as Rx'd

11:44

M/50/153/1-1-06

Done 3/25

PU
30" Box Jump
Abmat SU

9:34

Mixed up the order a little (PU-GHD-BJ). Reps as rx'd: 9.10

pullups
box jumps
open legged situps

12:13mins

15:40

Did ring pull-ups because bars were taken. Glad I did! It was an extra challenge and good variety. As RX'd. Felt a bit slow, but did not want to bite it on the jumps. :)

24/m/170lbs/70"

Sub 32" box jumps

11:16

M 36/5'10"/170

10:58
couldve gone much faster

+ Bench Press

m/31/6/205

15:53 as rx'd. GHD situps are always suspect, but I try my best. PU were kipping.

Jen: (24 inch box) 10:13
Harold: Rx'd 12:22
Ryan: (24 inch box) 12:46
Gunnar: Rx'd 13:57
Mark: (20 inch box/Gravitron pulls) 14:58

Oops, did standard pus. Read closer next time.
subbed 20" stepups with 2-45# dumbbells

18:30

M/ 36/ 132 lbs/ 5'-6"
As Rx: 12:10
For me I don't do chest to bar enough, so that gassed me a little bit going into the box jumps, but I do more high box jumps than main site states, so the 30" jumps were not too bad at all. I HATE how at my gym the GHD station is another 1 1/2 flights up and away, so for these triplets I have to keep going up and down stairs for each round.. it's like an active rest of running bakc and forth and up and down. For me the GHDs were easy... I did 5 sets of 10 and thene a 5 set for the same number of reps. I also wanted to wrok on higher reps... I was pressed for time at 6 am but got it done pretty quickly. Fun WOD... I don't think it was as challanging as it could have been though. That's like the first time I've ever thought that about a WOD... other than Annie.. but that's a skill based high intensity conditioning WOD. I think that a lot of these WODs should be just get 55 reps done for each movement in whatever order and rep count you want. What matters is getting all 55 done. I think the same for LINDA.. I always want to do more higher reps for less sets or LINDA.. I hate going to a station for 2-3 reps... so much wasted time between sets at the end. Just my opinion. I'm not saying that I can't get a fantastic workout with Linda or even this one. just some friendly criticism or even somewhat of a question to see if approaching these WODS in this approach is o.k.

regular pu

time - 14:05

M/32/153

Sub 2 foot box
sub decline sit ups

12:26

m/33/140
9:34

approx 16min

11:42

CF warm up x3 rounds. No pull ups.

Modified GHD sit ups with a bench.
Box jumps 24 inches, Lori 18 inches.
Pull ups as Rx.

Times: Me- 7:16 Travis- 9:26 Lori- 8:36

24' box jumps (should've gone higher)
declined situps

12:44

(could've gone faster, but in danger of burning out)

M/64/197-10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 20 inch box
GHD sit-up
14:19

13:50

M/47/177
rx'd + 20# vest 15:14

as rx'd

10:12

5-5-5-5-5 Press (115-140-160-175-190)
WOD, Rx'd.
13:20

12 min.

love the box jumps. and being called kangaroo boy at the gym.

sub'd 24" box jumps
12:15

M/41/178

Chin to bar pullups. 28kg kettlebell swings for box jumps. Regular situps because there's no GHD at my gym. So, basically, only tangentially related to the WOD. Crikey.

14:40.

11:26 as rx'd

M/54/143/5'8"

as rxd 9:20

49/m/190

24" box. 11:00 flat

9:04 as rx'd

11:30

As Rx'd.
11:31

"Mrs. Miyagi"
Scaled to:
Jumping pull-ups: 20,18,16,14,12,10,8,6,4,2
20" Box jump: 10,9,8,7,6,5,4,3,2,1
GHD sit-ups: 10,9,8,7,6,5,4,3,2,1
13:25

mod 18" box jumps

13:24

9:20

2nd wod of day box was short.

9.53 as rx'd

as rx'd except w/ 24" box (don't have a 30"-er)

8:07

Me: 43yo/M/5'10"/179lbs/10%BF

Warm Up: Greg A's warm up + 5 bar muscle ups

WOD: 17:56

Pull-Ups: bar to bottom of rib cage, about 4 to 5 inches below the nipple on every rep, all reps kipping. I broke up the 9 and 8 into 7+2 and 7+1 other wise unbroken.

Box jumps: Used a 36" All sets unbroken.

GHD's: from floor touch at the bottom to toe touch at the top alternating hands. All sets unbroken.

Cool down: one bar muscle up and some front lever drills.

all of the time was taken in-between exercises. I am a little under the weather and jet lagged.

Have Fun, Train Hard,

Billy

C-
24" BJ
GHDSU to parallel
9:32

Subbed 30" high ruler jump overs and knees to elbows. 9:58.

23.m.137.65"

as rx'd
9:19(PR)

Jumps on bench.

Dan 11:15
James 45Kg SDHP subbed for pull-ups, normal situps 18:33

3/28...22:26...162/181
Sub 20" box. First time using plyo box for GHDSU's w/ feet anchored below Oly bar on rack. A little uncomfortable but as close as I can get to the actual movement.

10:53

Subbed CtB pull-ups with kipping pull-ups. GHD sit-ups were on a decline bench

M/25/5'11''/200

29/m/205
18:54

first set pullups to chest. the rest just tryin to finish. Air jumps- no box.

m/38/187/5-10

Two workouts today...

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders
as rx'd
rnd 1 = 1.48 at 75%, 10dl
2= 3.04 at 80%, 5,5 dl
3= 3.16 at 82%, 5,5 dl
total time = 8.09
AVG HR = 80% a PR. calories =181
hrdelta = 185-131=54

+ 1 mile slow jog.
followed 10 min later with

10-9-8-7-6-5-4-3-2-1
Chest to bar PU
GHSD situps
30" box jump.
rnd-time@ avg hr%
10-3.00@70%....9-3.18@74...8-2.38@77...
7-2.29@78%...6-2.16@79%...5-2.11@78...
4-1.46@78... 3-1.19@79... 2-.59@80...
1-.38@80%.

total time 20.38

hr avg= 76%. cal= 425 hrdelta=176-151=25.
Box jumps needed a step to make it, but pretty happy I didnt miss, a fall would have been ugly.

All in all a pretty good day.

10.22 with a 18 inch box

20/m/5'11"/170

26/m/5'8"/150

as Rx'd: 14:52 - Time was a little longer since there was a ~50 meter walk/run between stations.

Theresa: ACL injury - CFwarmup x 3 @:
Pullups 10 DH, 20 Kipping x 2
Pushups 20x2, ring push ups x 20
Situps 50x3
Back ext. Superman w/3#DBx20x2, GoodMornx25@45#
Ring Dips x 10 x 2
500 m row (very limited ROM w/ knee)

16:13

@thesweatbox

13:08

too many breaks

no anchor sit
jump on mansfield ledge

13.52

Double unders instead of box jumps

19:31

13:16

used a band under my feet for the pullups in order to facilitate speed. otherwise it would have taken me forever, and i wanted to do this for time. killer workout after the double-unders.

m/41/169/5'9"

As rx'd:

12:53

m/25/170/5'9"

12'04"

m/25/170/5'9"

12'04"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

11:45

7:25 as rx'd

then 15yd runs with wt sled. 8xforward, 4xreverse

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

7:20

m/36/5'9/179
CFWU-3. Reg except 12 pushups instead of PU 2nd. Superman. No Burgener. DU.
11:08
Not bad. Tried to focus on getting chest to bar on PU. Pretty good job with that.
Box jumps not bad.
Need to push harder, esp on BJ.

12:00 Subbed regular sit-ups

some double under work afterwards

CrossFit warmup followed by WOD (box was a bit shorter than 30" I think)

10:18

9:06 As rx'd

cfwux2 (no pullups)

as rx'd except 22" box
15:10

As rx'd

8:53

"Now as Jesus was going up to Jerusalem, he took the twelve disciples aside and said to them, "We are going up to Jerusalem, and the Son of Man will be betrayed to the chief priests and the teachers of the law. They will condemn him to death and will turn him over to the Gentiles to be mocked and flogged and crucified. On the third day he will be raised to life!”
-Matthew 20: 17-19

m/18/5'11"/165

as rx'ed

11:37

got some work to do

Sub rings for pullups,reg situps and all done with 20lbs vest.12:14 45/175/5'10"

M/21/6'0"/180

Modified:

Chest to bar
box jumps
knees to elbows

11:13

F/28/5'7"/128

24" Box Jump- otherwise rx'd

11:17

44/m/196

1.10 mile run wu

Regular pullups
24 inch box jumps
Situps as rx'd

22:37

Subbed inclined (fully extended bench on 2 steppers) situps for GHDSUs, otherwise as rx'd. Deadhang pullups.

13:44

[13:44]

10:52

not quite c2b
24" box
some situps on floor

29/m/185

regular SU

9:32

took 22:00...subbed plank push-ups for the GHD sit ups...

Had to do assisted pull-ups, so I did 10 box jumps every time.

First post and second crossfit workout...I will have to remember to time the next one :)

15:52 as rx'ed

31/m/160/65
quit at around 10 min, was on set of 5
time between stations was absolutely ridiculous. just pissed me off

Heavy cable crunches.

9:31

M/34/173

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 28 inch box
GHD sit-up (modified)

10:49

Rest ~10:00 w/some stretching

w/u: ~1 mile while increasing speed
Treadmill Tabata at 6:35 pace/12% incline
c/d: .5 mile and some walking

15:35
Chest to bar on every pu
box jump ~24"
GHD situps on bench with feet anchored on smith machine.
Took GHD slow cause I have back issues.

As Rx'd = 7:27

11:15.

13:15

13:31 as RX'D

not really sure how to bring the time down. No rest and I went from station to station immediately.

10:30

10:30

10:32 ouch!!

9:25