AWESOME LEVEL 1 CERT!!!!!!!!!!!!!!!!! what a day what a day!!!!! Maggie Dave, Lisa Lugo and Pat sherwood are awesome great human beens terrific coaches....I LOVE CROSSFIT!!!!!!! LOVE IT

Link to chris's video isnt working? or do i just have to look around for it...

dumbell split clean from floor or hang position?

that potato salad is disturbing !!!!!

I love the potato salad video! i first saw that several years ago, and it is still just as amazing! and disturbing

Mike,
No link tonight to another incredible Speal vid. Just the time. Sorry.

Some people like their taters Lyonnais, some prefer French fries.
I prefer mine with mayonnaise, cole slaw on the side.

Solid potato salad, that’s solid salad, Jack,
Solid potato salad, boy, take a plate, fill it up, bring it right back.

Solid potato salad, and let’s have no Yak Yak
Solid potato salad, boy, take a plate, fill it up, bring it right back.

Nice ski footage. The fellas looked a bit out of their element. I guess that's the idea. Push it. I just wish Mike Myers' Scottish dad character from "So I Married an Ax Murderer" could have added some narration: Barber down! We've got a Barber down!

JK#5-

My guess is you have to touch and go off the floor for each one since it doesn't say DB hang split clean.

since u finish in a lunge position is it 15 reps total or 15 reps per leg?

lolcoach:

Khalipa: "April bend down just one second; just dip one inch. Now I came up to you and I slapped you in your ass, what're you gonna do? Hooo! Right?"

Almost stopped watching the Ross Sisters vid.

Then they started moving. Holy crap, that was impressive.

The "Khalipisms" video might be the greatest video of all time. I don't know why but I find stuff like that so freaking funny.

Ditto #12. Took me a few moments...wow!!

Solid Potato Salad dance for time, anyone up for it? If anyone does attempt, please post a video.
I was just about to turn that off also. AMAZING.

was Khalipa trying to do a Jersey Shore impersonation? haha

Khalipa video is fantastic

He's like the UPS delivery guy from Mad TV.

Finally! Something I am much better at than Pat Barber.

Crossfit Sri Ram Ashram, India
We only have 15kg and 20kb dumb bells. No one chose 20kg. We love seeing the elite athletes times and have a particular appreciation for Coach Spealler. 7:16 is amazing.

Arvind - 19:05 15kg
Gautam - 19:36 15kg
Bachendra - 18:52 12.5kg

Khalipisms?
Articulate? No.
Brilliant? No.
Say what you want about him, but he's got a great heart and can crush a barbell with the best of them. You gotta love him.

31yo/M/6'4"/212#

Had some aggression I needed to deal with tonight, so it was a moonlight WOD in Atlanta...Yielded a 4 min PR, so this might be my new workout time.

As Rx - 18:46 (4:03 PR)

So... Maybe a dumb/newbie question.
When do we change legs on splits??
As a person w/ a bad knee... I like to switch if I'm supposed to.... Thanks
3
f/35/5'4"/135

khalipisms: dig it.
raise your a$$ up one inch.
not bad.

F/5'4"/135/35
sorry if this is silly....
Is it ok to switch legs on splits?? I have one really bad knee that needs a break. Thanks ahead for feedback-
jessica

I think I threw up a little Solid Potato Salad...

just a little.

WTF! Slightly disturbed by the Tater Salad

My bet is that those sisters could make quick work of "Nasty Girls".

I love they they are posting Spealler's times. I'm a little guy and he's a huge inspiration for me so now I have something to aim for when I work out

love the khalipaisms video! that captured jason perfectly, super high energy, fantastic coach and a wonderful human being. the only thing it was missing is my favorite jason coaching cue "f-ck the air'.!

Jason you are awesome, look forward to seeing you soon!

The Khalipisms cracked me up!

22/m/170

As rx'd 23:30

15:41 with 45lb Dumbells...I hate you Erin.

42/m/5'8"/84kgs

18m52s

felt good.

haha, boy do I look ridiculous sometimes.

Hope everyone has a great day.

That was an awesome video Khalipa! You are on fire :D

24/m/190/88kg

with 20kg Dumbells
17m 48s

24/m/190cm/88kgs

with 20kg Dumbells

17m 48s

27/M/6'2"/180 USAF @ BAF

After yesterdays WOD, legs were toast. Subbed 10 reps instead of 15; 40 lbs DB's.

22:14

21 mins with 50 pound dumbbells.

http://www.legionmagazine.com/en/index.php/2009/03/the-life-and-death-of-erin-doyle/

33/M/160
As Rx"d 24:18

This looks good.

Also, great job to all those who did the Georgia Fallen Heroes Run: What a great cause! It was also fun to have a pull-up bar there and be able to get free stuff for doing sets of 20 pull-ups straight. You'd be surprised, or maybe you wouldn't, at how many people were unable to pass the 20 rep USMC PFT they were doing for free shirts, bottles, pins, etc. I loaded up. I was a little ticked, because my prego wife hopped up there and banged out about 10 pull-ups, then dropped and they said that did not qualify. Apparently the girls have to just hang from their chin... Doh!

m/44/78kg
16:21 as rx´d

m/44/185

15:30

That potato salad WOD beats the S*** out of handstand walks. I think they must have been born with double jointed lumbar spine vertabrae. Wow. I saw something similair when the Moscow Circus came to town last year!

26/m/5'11"/214
sub 135# barbell split cleans
19:47...dragging ass today for some reason.

M/42/5'11"/180

As rx'd

20:50

As RXed (as long as RXed is 15 total, not 15 per leg)

18:30

"Khalipisms" was awesome. I love seeing videos of him teaching. I think he does an awesome job!

Dumb questin maybe but is 40lb the total weight on both dumbells or just one?

M/25/188
5 rounds for time: 40 lp db split clean, 15 reps
21 pull ups
23:00
This was the first time I had ever tried this wod. It was heard but lots of fun. WOW crossfit, I think I love you. lol

26/m/5'11"/214
19:47 w/135# barbell

40/M/5'11"/195 USAF
50lbs set 1-4
60lbs last set

33:30

as Rx'd:

13:15

bw 165

11:48

M/40/6'1"/185

RXD

19:56

M/5'9"/170/26. 15:59 as RX'd. felt real tough.

The average is the borderline that keeps mere men in their place. Those who step over the line are heroes by the very act.

m/29/165/5'11"

as RX'd 8:24

"Don't wish it was easier, Wish you were better"

I almost turned off the potato salad video as well, and then Wow!

M/35/69"/162

20:07 as Rx'd

anyone else having problems with the videos? they take forever to buffer here...

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
time 15:00 even.

Matt (#40), thank you so much for providing the link to The Life and Death of Erin Doyle. It helps us to remember that Erin was a man, not just a workout. I encourage everyone to take 10 minutes and read it.

#22, #24 Jessica

The example video has Boz switching legs each rep.

As rx'd
19:46

m/28/214

@62
Thank You!

Hey Tina, you made it on the mainpage! Nice lookin backflip!

"sir whats your name?"
-joe
"joe...i like it"
haha khalipa you're the man

The Porch:
Three rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

10:56.41

M/35/5'9"/206

20:28 as rx'd

30/M/143/5'10

Thank you Erin Doyle.

Going to hit this WOD hard in your honor.

REST IN PEACE. GOD BLESS ALL THE TROOPS FIGHTING FOR OUR FREEDOM.

ALL YOU GUYS IN AFGHANISTAN AND IRAK PLEASE BE SAFE.

SANTI

using 35lb DB's
WOD: 20 minutes

As RX'd

11:56

This was nasty. It's gonna leave a mark!

M/38/140lbs/5'7"

M/26/158#/5'11"

CF warm-up subing dips and pull-ups for pushups.

5x16x25# split cleans

5x22 pull-ups (12 assisted)

Time: 33:00 min

The pull-ups were very difficult! I was at Audubon Park and assisted myself by placing my foot on the post supporting the pull-up bar. My hands were dead by the second round, and I had alot of difficulty holding onto the bar, which was a little larger than it sould have been to get a good grip. I broke up the pull-ups in all sorts of ways.

using 45 lb kettlebells

15:03 it is so hard to get a good rymthm going with split cleans. First wod after abdomenal surgery.

oh yeah!

As rx'd- 24:02

The Video also has Boz coming from the floor every rep so I guess we can take the

16:59 as rxd
M/43/6/200

Mark
15 95 lb power cleans (no dumbells)
21 pull ups
14:55

14:26.

Had to sub 115lb straight bar split cleans since I don't have dumbbells in my garage gym. One of these days I'm going to have to invest in some I guess. Another fun WOD...traps are definately feeling the last two days. Loving the five rounds for time theme.

NEVER QUIT!

14:58 as rx'd Last time 16:37
Rd1 :59/:43 1:42
Rd2 2:13/1:14 3:18
Rd3 2:08/1:26 3:34
Rd4 2:00/1:17 3:17
Rd5 1:43/1:10 2:53

subbed 95lb barbell. new my pullup bar swings and it crushed me:

23:03

Its a smoker!
as rxd
15:19
M/33/5'11"/179 Taji, Iraq

Now I can see what I need to work on in my back tuck! Little more spot before the flip and I'm dropping my arms as I tuck. More practice!

15:56 pr

had to use 45lb dbs for cleans no 40s

#82~ nice back tuck Tina! Maybe a bit more of jumping up and not back in the tack off, but very solid girl!

"Erin"

30# db's
kipping pull ups

TIME: 11:35

Sucked the life outta me!

12:37 as rx'd

19:14 last time 20:42

thought I was going to do better but, this is a workout where after round 1 your going this is easy and about round 3 your going when will this ever end.

3 rounds:
plate loaded lateral raises 45lbs
low barbell raise 35lbs

32:43
45# assist on the pull-ups

5 rounds:

15 reps each arm- 55lb KB single arm cleans
21 pullups

28:02

as RX'd, 26:08

32/M/190

had to bail after 4 rounds for times sake - otherwise as rx'd

15:30

Kevin
M/51/5'11"/168

17:21, as Rx'ed (PR)

Last time 19:09.

Carole
F/51/5'6"/133

Off today, back on tomorrow.

m/22/6'2''/180lbs

As Rx'd

13:39

30/M/143/5'10

AS RX'D

12:17 (PR) NICE WOD.

RIP Erin

SANTI

Rd 1: 1:46 :52
Rd 2: 2:18 1:23
Rd 3: 2:35 1:21
Rd 4: 2:17 1:42
Rd 5: 2:27 2:11 Total 18:58

34 yom 225 bwt

sled drags and burgener for warmup

wod:
15 40lb db hang split cleans
21 pullups

time: 13:48

I feel flexibility limits me on anything db from the floor (pronounced rounding of lower back, butt wink, etc.) so i worked the hang split. forearms still fried!

cfwu x 2

as rx'd
14:14

13:05

m/41/5'7"/150

5 rounds
15 30# DB split cleans (first time doing exercise)
21 pull ups

17:10

Next time I'll do as Rx but wanted to have good form overall.

oy....as rx'd

16:21

grip strength is the death of me

Burg WU. Erin (dumbbell splt cleans & pullups) 12.36, PR by ~5mins!

First time with Erin.

17:53 as rx'd

Greg: M/35/5'11"/200

Subbed 30 lb DB for Split Cleans.
Broke pull-ups into sets of 5 or 6.

28:42

Abbi: F/33/5'1"/113

Rds 1&2, 20 lb DB, Rds 3-5, 15 lb DB
Ring Pull-ups with chair assist sets of 4 and 6.

30:55

Garage is looking good...just need Plyo-boxes, Rower, & GHD now.

29/m/5'6"/155

As Rx

10:47

As rx'd: 20:59

As Rx'ed
23:43

40/m/190
as rx'd

13:38 NEW PR
old pr 14:36

25m/5'10"/175lbs

16:01 as Rx'd

The split cleans killed me!

Sub wide grip PU

24:45

26/m/5'11"/175
as rx'd
19:47
PU felt pretty good
split cleans not so good

CG E-City CrossFit;
Leary(m/44/5'11/200)
17:06
Forearms are throbbing

M/29/5'10"/165

As rx'd:
11:10 (PR)

Last 11:38

M/28/5'10/165

CFWU x3

28:01
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

This was certainly harder than I thought. SC's killed me for the PU's. I can't kip very well so that slowed me down and getting tired out. Spealler is a friggin animal! Gives me something to strive for

f/40/174/5'11"

Did the DT workout from last week. I really wanted to do it then but I was feeling less than OK.... achey body, headache... just wanted to sleep. So.. I did it today. I was so pumped to do it as RX'd but even though the deadlifts and HPC's are no trouble.... push jerks were pretty shakey and I had no intention of dropping 105# on my head. I did the first round as Rx'd and then dropped the weight to 95# for the last 4.

14:12

Overhead stuff still needs a lot of improvement.

Can't wait to do this again.... and maybe finish in two Khalipas.

M/50/151/1-1-06

On the road, done in hotel gym.
25# DB

17:54 PR this wt. by 6+ min.

Tough to find the time to muse at the convention...

15:!1 as rx'd

M/32/6'3"/200

As Rx'd: 18:55 - REALLY fat and slippery pullup bar
Previous: 18:38

11/04/10
M/34/80

As rxd - pull ups on rings

15:48

Aillil
Scaled to 12 pull ups

Aillil
Scaled to 12 pull ups
20:30

21:12

Subbed: 35# dumbbells (largest I have...)

#40 Matt

Thanks for posting the link on Erin's bio. Appreciate it.

RIP Erin. May peace be with your family.

M/44/180

As Rx'd - 14:51

We did Cindy at Funct Fit, late change of plan.
The Magnificent seven. Will catch this one again. WOD goes to Claire having to keep an eye and count for all us lot at the same time. They could do with you at the games!

25/m/183

as RX'd

11:52

m/27/158
as rx'd
24:45

17.51

13 minutes

5 rounds of;
15 35# dumbell cleans
15 pullups

23 / M / 5'9" / 135lbs

DT, scaled to
95lb deadlift x12
95lb hang power clean x9
95lb push jerk x6

24:16

The grip was the worst part. The cleans got hard in the last round, but I could have pushed through faster if I could hold onto the bar.

21:00

4 rounds
15:08

Only did 3 rounds in 12:00 last time, so this was a step up. It's still mighty awkward with the big clumsy clanky Olympic-plated dumbbells I'm using.

Can someone tell me if these dumbbell split cleans are from the floor each time or if you can just hang the dumbbell below your knees and do them.. which way is rx'd for this wod? I saw 2 different clips on it.

44 yom 185lbs
First time doing the DB split cln. Great WOD.

Erin
Scaled DB to 35lbs.
Time: 22:26

41 / M / 5'10 / 220

I did the WOD from Saturday.
I started CF the 24th of Feb. 2010 Its GREAT!!!

5 Rounds for time on: 18:10

135# Back squats- 20 Reps x 5 ( I had 2 sets of 20 back squats with 135 and had to scale back to 115 on the other 3 sets)

I did inverted push-ups for the walking on the hands - 20 per set x 5.

wasted after yesterday's wod

good practice on split cleans

23.58

17,5 kgs dumbbell hang split clean
jumping pullups

14:24

21 / m / 5'8" / 163

21:04 as RX'd. the pullups were my limiting factor--couldn't keep going and had to break it into 3 or 4 sets of 5 to 7 each for 2nd set onwards

14:48 with 45 pound dumbells

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Dumbbell split clean 15lbs x 5-5, 20lbs x 5 25lbs x 3 30lbs x 2

13:26
30lb dumbbells
Foam roll after
Compared to 090601: 18:17 w/30lb dbs

15:18 as rx'd

M/25/5'9"/178

TIME: 19:06

Faster than last, but cant remember what it was.

DO WORK!!!

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

WOD modified 50%
5 sets
10 pull ups
20#DB split cleans x15
Time: 15:41

M/45/5'9"/178
as Rx'd
16:36

Scaled to 25# Dumb bells & jumping pullups

13:39

Réquiem ætérnam dona eis Dómine; et lux perpétua lúceat eis. Requiéscant in pace. Amen.

M/53/6'0"/212

"Illegitimi non carborundum!"

16:58 as rx'd

M/21/5'10"/195
scaled down to 35# DB
27:31

about 4 min per sets

set 1: 30 lb db lunge split thingie, pullups
set 2: 35 lb " " "
set 3: 40 lb " " "

11:40

39M/5'10"/168#

As Rx: 12:37.

New PR by 3:15. DBs taken from floor on each rep; kipping pull-ups.

Decided to do this one w/o any kind of W/U or C/D. Ripped a callus on my left hand.

5 rft
15 DB split cleans w/40# ea, every rep touched the floor
21 jumping pullups to make it a metcon. Reg pullps would have doubled the time.

11:33

6'3" 225 41yo

37.5 lb DBs

29:17

Man, didn't even realize it was a hero workout today. My niece-in-law's name is Erin so when I see that name I think girl. Read the article on Mr Doyle though, what a bad mofo. Thank you sir for your sacrifice, next time you'll be in my thoughts for sure and I'll be going sub 25 w/40s. Wish I had realized that today though, I would've pushed through harder. Best wishes Nicole, thank you too for service.

Sub'd 95# barbell. 13.11

M/24/6'1"/180

As Rx'd:

17:17

16:07 Rx'ed

21:01
as rx'd

m 175 5'11 as rx.ed 11:10

Great photo sequence Tina! Nice flip and you are looking good :)

Erin as rx'd
Time=18.20

Last time I did 3 rounds in 10.39 and today I did the 3 rounds in 9.25. Pr! Still frustrated it took me almost double to complete the other 2 rounds.

15 pound dumbbells split clean, 15 reps
21 stool-assisted pull-ups
time = 16:45

16:16(PR)
as rx'd

m/53/184/5'11"
as rx'd 34mins

16:25 as rx'd

19:25 as rx'd

M/43/70KG/171CM
SLIGHTLY MODIFIED
Five rounds for time of:
40 pound Dumbbells squat clean, 15 reps
21 Pull-ups
15.29

14.15.17

12:52 as rx'd

3 mile run
21:40
then
3 rounds
(9) 135# Cleans
(10) Pullups
then
50 Sits

23:52

As Rx'd

rx'd
11:51

Ring Dip Ladder (strict, full ROM, 1 min rest)
15-10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-6f

spealer is such a beast

this was a great wod - biceps and back are definitely gonna feel this one

as rx'd

12:53

Finish Strong

age 20 bw 170
9:37 with hang split cleans
forearms absolutely shot

30# db split cleans
= 19:20

Erin

D & W
@ home
D 40# from hang
158
526
920
1305
1637

W 25# from hang
x
740
1200
x
1905

retreat finished up today - running on less that four hours. Couldn't fine the energy. I'll have to make it up next week. I'll hit it tomorrow, though

as rx'd

14:30

21:12

Subbed 35# dumbbells (largest I have...)

Seems my earlier post got held up by the filter.

RIP Erin. Peace to Nichole, Zarine, and the rest of the family.

95# barbell

18:32

I was not feeling like going to the gym today. I dragged myself to it. Before I left to the gym, I saw the WOD, and I had a flashback of this work-out and remembered it jacked my arms to where I couldn't keep them straight for a couple of days. Oh man I wasn't looking forward to this...

Oddly enough the work-out was easier then what it used to be. I thought I was going to get 5 minute rounds but they end up being around 3.

My Time: 17:04

Last Time: 25:50

about an 8 minute PR! What a way to overcome your past!

"PROPS TO THA FRAT!!!"

Franiel

21:57 subbed 30# DBs.

21:57. Subbed 30# DBs.

50/m/145
70# squat clean
18:05

Five rounds for time of:
30 pound Dumbbells split clean, 15 reps
21 Pull-ups

18:10

as RX'd
25:54

rx'd

9:41

19:26

Subbed jumping pull ups

Never did db split cleans before

Fail!

After first round had to quit. Nothing in the engine - have barely eaten today.

Left shoulder hurting during eccentric phase of pullups. Changed those during first round into jumping pullups.....still sore.

Just not feeling it tonight.

Also realised that the first time doing "Erin" last year I didn't double up on the split cleans.

14:13 as RX

25:18
sub'd 10 reps 55lbs DB

10:28 as rx'd

jumping pullups

26:41

I'm just starting out with this, so my weights and reps are weak, but at least steady.

5 x 15 reps of DB split clean - 12.5kg
1 x 10 and 4 x 5 pull ups.

31 mins 30 secs.
Lots of progress to be made.

19:52 Rx'd If this workout doesn't improve your grip, I don't know what will!

subbed 20# DBs

22:26

Subbed 20lb dumbbells and jumping pull ups

10:43

F/34/5'0"/108lbs

15:45

25lb dumbells
first 3 rounds were pull-ups, then had to switch to pushups due to grip failure (my hands never last very long)

As rx'd 21:59

tougher than it looked

As rx'ed

~22:00

First time doing DB split cleans. Realized after the first round or two that my chest was way down and made an adjustment. Still tough. Pretty happy about the pull-ups, sets were broken up into 6-10 reps (decent rack at the Carrboro box). Hands are ripped up.

Completed as Rx'ed.

Total time = 26:43

21:39.80 as rx'd very brutal did this in boots so kipping was no fun probably wouldve been a little faster in my vibrams oh well sub 20 next time

Sidelined with an injury of my right shoulder, Ortho in 2 weeks, no exercises thats cause pain
WOD:
5 rounds of
15 Kettlebell snatch 20k (left arm only)
10 dead hang pull ups

m/52/217

subbed 90# barbell split jerks and used a band to assist with the pullups.
~20 minutes

bumbbells @ 17.5kg

time: 16'14 (felt really tired today)

WOD - 27:20

(Mod: All pullups on 2" poly line looped from oak branch.)

19:00

as rx'd

m/24/6'/180

As rx'ed.
16:16

I need to stop boozin' so much on the weekends, is really killing my performances on Saturdays and Sundays.

15:38 rx'd. Not a good day.

5 rounds:

15 40lb dumbbells split clean, alternating (1)(2)(2)(2)(2)
21 pullups (1)(2)(2)(3)(4)

1:54, 2:07, 2:42, 2:44, 2:59

12:27 04/11/2010
13:56 06/01/2009

M/30/5'10"/230

wow. This was the most technically difficult WOD I have done yet. I was spending loads of time on thinking of what I needed to do to perform the split clean. I got all my reps though.

As rxd 24:29

Had to sub 10kg dumbells. Did 1 set with the 40's and realized that although I think I'm He-Man, this is only our second week on Crossfit. Dropped the weight, got the form, and moved on. Great workout, as always.

Gelo - 19:33
Spare - 19:58

21 pullup
15 db snatch, 35#db

21:15 (PR over last, last was 25#db)

CFWU x2

19:19
30# db

29/m/205

"Erin"
2 sets with 40#
3 sets with 25#

assisted pullups with last 3 sets

29:12

34/M/6'00/196?

5 RFT:
15 x DB Split Cleans w/ 40# DBs
15 Pull-ups*

15:20

Pull-ups were done on the barbell of a Smith machine. I had to bend my knees at 90 degrees to fully hang from the bar so the kip was minimal but ROM was full. Should have been 21 per rd but I wimped out...plain and simple. Embarrassing. Previous was 16:58 as rx'd.

as rx'd
22:41

m/21yo/185#/6'0

9:00 flat with 45# DB's

33:02 as RXed

Need more guideance on the WODs. I am guessing these are from the floor split cleans alternating legs for a total of 15 each time. Confirm someone. Thanks.

8:47
pull-ups were half-assed because I only had a smith machine to do them on

As rxd
16.48

well i remembered numbers in the sets wrong....

did
5 rounds"
21 split cleans with 15#'ers
6 pullups
6 k to e
20:02

M/20/6'1"/170

Did this:
5rds for time of:
135lbs back squat x 15
21 pullups

16:12

15:25 as Rx'd

Draggin on this one, ugh.

theresa: 16:38
only 3 rounds - 25# DB Power Clean (no split do to ACL) - tore hands up pretty good on Pullups (wimpy I know)

34/m/210/6'5"

23:25

18:16, about 4 min. slower than pr, but grip was destroyed from pullup ladder and yesterday's DL, HPC, PJ workout.

m/38/76/215

Only had 30# DBs

17:50

with 35lb dbs 21:01. Gonna call this a pr because last time as rxd was 29:10.
Grip strength quickly became an issue

18:14 vs 18:57 previous. Weakness is the pulls. At the end lots of sets of 5 or 4. tough.

24/m/170lbs/70"

as RXd after today's snatch balance

16:46

WOD

"Erin"

as rx'd, 10.47

1st round,straight through,2nd round,s/clns,straight through,pull-ups,15/6,then all broken as forearms started siezing up !
also hip-ext,g/h raises,back-ext,reverse hypers.
5-3-1 de-load,b/p,s/p.

2nd WOD today
about 28 min
40 lbdb jerk
last 2 rds alternating press circute 15 each
21 pu

not much time...baseball practice
4 rounds
(20) 135# squats
(20) PushUps
12:31
then
20 K's to E's

CFWoD 44

5 rounds:
17kg DB split cleans x 15
low ring rows x 21

36:46

As written..

16:11

M/33/5'4"/140lbs
As rx'd except for 1st round I did L-pull ups
15:14

As Rx'd
16:49 felt very very slow, though i did the workout following a 9.5 mile bike ride for time (so i can cut myself some slack).

I want rubber coated dumbells for x-mas!

m/33/145/5'4"

SUB 30# dc
SUB 80# pd

16:27
previous 23:29

5 rounds, 30lb dumbbells, 15 reps, 15 Pullups.

18:58

Last time, four rounds with same dumbbells and 10 pullups, 22:49. Nice.

m.37.158

That video of the Ross Sisters is amazing, horrifying and slightly erotic, all in the same 3 minutes. Entertainment ain't what it used to be.

As rx'd
19:50

RIP Master Corporal Doyle

as rxd

15:34

15:55 rx'd

Compare to:
090601 - 18:28 (subbed 115lb. Power Cleans)

M/64/198-"Erin"
Five rounds for time of:
20 pound Dumbbells split clean, 15 reps
21 Pull-ups
Previous PR- 30:20; new 19:47!

m/26/6'3"/175

with a 95 pounds barbell

22:30

It was my first shot at this workout.
Wish I did better.
I will go for sub 20" next time.

When I first started I was planning to scale. But did it as RX'ed:

18kg (40lb) DB - 27:53 as rx'ed

C-
14:55

As rx's
rd1 3.20
rd2 4.20
rd3 4.40
rd4 4.25
rd5 4.12
Total: 20.57

Rx'd

10:25

as rx'd

10:19

WU run 1.5 mile in 9:55

Erin as RX first attempt:

25:50
Had to break up DB split cleans into 5s
Pullups into 10-11
Ouch! I have a lot of room for improvement.

as rx'd

16:45

total blew out my hands. first time doing kipping pullups in a while. that's gonna hurt for a while.

As RX'd
16:00

Watched Jason Khalipa's video of his DT workout, and I have to say, it's really inspiring to watch him really attack the WOD. Taking a few steps back, and then walking right back up to it is a great mentality.

24.03

rx'ed

m/35/165

13:50

20lb dbs

17:01

Started out doing the WOD as RX'ed, but switched to 80 lb Barbell because I wasn't too confident in my dumbell split clean form. Did feel better about my form once I started doing reps with the barbell.

23:27

CFWUx3 (minus pullups)

As Rx'd: 19'34"

m/34/155/5'6"

As Rx'd: 17:03

21:00

32/M/6'2/180

As Rx'd: 22:58

30# dumbbells
29:30

Rx'd 23:45~

time was thrown off by someone talkin to me for a while, let the clock run but eventually stopped it until i resumed my workout...would like to do this one again...good workout

10:50 not quite as rxed

did plain old push jerk instead of split.

As rx'd, 10:58. PR by 4 minutes exactly.

Ouch, my forearms are still killing me as I type this. Last time this came up (June), I wrote "deceptively hard". This time, I'll add "deceptively fast". Flew through unbroken in round 1, which ended at about 1:30. But then the forearms and biceps started fatiguing big time. Tried to focus on pulling with back and legs, but the eccentric lowering of the dumbbells is all arms. Thereafter, did cleans in blocks of 10-5 or 8-7. Pullups went 21 / 10-6-5 / 7-7-7 / then a lot of 3's and 2's and even singles near the end - I had a couple reps where I thought I might fall off the bar cause my grip was so jacked.

Started to feel Pukie's nasty downstairs neighbor near the end of this. Fortunately, he didn't make an appearance.

Used 18.5kg dumbbells = 40.8 lbs

Finished in 23 mins (using the watch on the pager..), was a little lazy in the end.

31 yom, 190 lbs

18:30 as rx'd

20.28

Did hang split cleans.
11:31

15:53 RX'd

15:20
35# DBs 10
10 pullups
5 rounds

19:29
Male/24/72”/205 lbs.

as rx'd:
Kevin: 13:23
Dave: 15:17

as rx'd + 1 rep
19:20

I wasn't feeling it that day. I made sure to alternate legs and do 1 extra rep so it would be equal for each leg.

49/m/190

As Rx'd from the floor. 19:31

14.45

As RX'd: 15 40lb DB split cleans (15,10-5,10-5,5-5-5,1-4-5-5), 21 pullups (21,11-10,11-10,11-10,9-5-7)

13:36 Blood blisters and rips on both hands slowed me down last 2 rounds.

Round times: 1:21 2:10 2:56 3:20 3:47

19:51 as rx'd (might have done an extra pull up at the end)

damn grip strength got me. could have kept the pull ups less broken, but my damn grip was failing.

m/30/5'9"/200

As rx'd 16:32

m/37/193

sub'd 35# and 4 rounds...didn't feel good today

19:30

12 Apr 2010.
Had to scale.
Clean: 25 lb dumbbells, 15 reps, had to break mid-way each set
pull-ups: 1st set had to break; sets 2-5 first 3-7 onown, then remainder with assist.
24:00

had to scale due to a bad wheel.

25# db sc (heaviest I have) x15
pu x20

3rnds
13:52

22:55

subbed power cleans for split cleans

between 26:30 and 29:00 (watch stopped)

Rx @ 17:40

37yoM/188#

"Erin"
Porch
3 rounds for time of:
85 lb power cleans x 15 (bar)
21 pull-ups (unassisted)

Time: 13:42

RX
20:00

As Rx: 29:35

13:45
35lb DB
Pullups were limfac
Last time 13:15

subbed 25lb dumbells (largest i had)

11:29

it will hurt real bad when i use 45lb dumbells next time!

as rx'd
13:30

as rx'd
13:32 PR

Time to add pull-ups back into the warm-up.

42/m/176cm/74kg

As rx'd

15:56 PR (last time 17:37)

Goal was sub 15 min, but fell behind my 3 min per round pace after round three and barely made sub 16 min in the end. Harder than I had remembered.
Afterwards I practised walking with my feet up and down the wall for those handstand walks.
5 min rows for warmup and cooldown, plus some hip and shoulder prep before and some stretching after.

M/33/142lbs/5'5"
As rx'd
14:06

15 kg

19:30

m24/6'1"/163 lbs

M 36/5'10"170

22:24

29/6'8"/217

95# bar - 21:12

20:40 as rx'd.

18:38, 35 lb DB for 2 rds then 30 lb for remainder, pullups in doorway

21:56

28 minutes

2 rounds 40lbs.
Assisted PU 140
3 rounds 30lbs.
Assisted PU 170

13:34

PR. 14:56 from the floor.

Posting a video of DB split cleans to the CF website would be beneficial. The video posted now only demonstrates it from the hanging position.

I look forward to the day when we never see a new Hero WoD. I am going to save this one for this weekend.

Thank you to all who serve.

Scott

subbed 50 lb dumbbells

18:44

as rxd
-
18:03

...shaky form on my split cleans though.

HPC w/ 20 lb dumbells and scaled to 15 pu/round

5rft
15 hpc
15 pu

12:44

19:20

Rx'd.
18:09
Split Cleans from floor, knee to 1" off deck.
Inexplicably terrible performance.

@ the sweatbox
As Rx'd

15:24

1st time doing this WOD
definately hard to catch
your breath on this one!!

31:00

As rx'd - from floor 50#db
21 pull ups

25# db
12 pu per rnd

14:14

as rx'd

13:12 (pr)

3 rds. did db squat cleans. 14:24

4/15...21:08...156/180
Only 3 rounds. Sub 95# Oly bar split cleans (1st time w/ these), 15 reps & 15 reps of pull-ups. Just not feeling it on this one and calluses not gonna last 5 rounds. Decided to do next WOD now instead.

30 lb DBs
14:38 (6 min PR)

Only finished 3 rounds because my hands tore and started bleeding all over the bar....pulling 225 lbs up to the pull up bar is rough on the hands.

Any ideas to condition my hands for pull ups besides the obvious(doing more pullups).

M/26/6'2"/225

Done on 4/15/10.

As Rx'd.

090601 22:08
100411 18:04 (PR)

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps SUB 65 pound Split Clean
21 Pull-ups

25:16

Compare to 090601

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

17:12

cleans were hanging

13:32

ow! my hands...

21:54

Grip strength was REALLY hurting on the final round of pullups, which I split up into 3 reps at a time. Glad I was able to finish; doubt I could have done a sixth round.

M/25/5'11''/200

m/41/169/5'9"

As rx'd:

20:16

as rxd 10:40

35yom / 208lbs

Puppies, three rounds for time of:
20# Dumbbells split clean, 15 reps
21 Pull-ups

11:50

The split cleans were a little awkward at first, but I got the hang of it. Started to feel great by the second round. Pull-ups had to be broken up, and I barely made it through at the end...doing one at a time.

As Rx'd (w/ kettlebells)

35:20

Attached 5# ankle weights to 35# kettlebells

Torn off callus killed time

25 lb db's, 15 pu's per round. 19:56.

M/38/185/5-10
As Rdd.
5 rds
40 pound dumbelss split clean 15 reps
21 pulls ups
total time = 12.59
three blood blisters on hands.

Avg hr = 77%
cal = 256
Delta HR = 178-115 = 63

Lap 1 = 1.40 at 68% 15, 21
2 = 2.20 76% 8,7 -5,16
3 = 3.05 78% 7,6,2 - 12,9
4 = 2.50 79% 6,7,2 - 8,7,6
5 = 3.03 80% 7,8 - 6,6,6,3
grip strength was a factor with PU and split cleans. Took weight to just below knees then pop up. Pretty good effort but did take some breaks.

WU
Erin
100418 - 22:14
090608 - 21:30
081016 - 30:23
M/49/198#/72"

31/m/71"/177#/Camp Virginia, Kuwait

CFWU x3
18:38 as Rx'd

CrossFit Warmup followed by WOD as Rx'd

22:13

19:39(PR) as Rx'd with alternating foot position on the split cleans.

Done as rx'd after Tabata Something Else. Happy to make sub 20 mins and a PR by just under 5 minutes.
Deadhang pullups, dumbells from the floor each rep.

19:50

[19:50]

m/36/5'9/177
CFWU-2. Reg 1st. 4 HSPU 2nd. Sunday - get back to house. Superman. Burgener.
15:31
Not bad overall. PU pretty tough since forearms so tired from cleans. Do a little better job on some splits.
6/1/09: 16:28
10/9/08: 19:25

17:30
30lb dumbbells
100lb assisted pullups

25:25

Ripped some callouses off today! Gloves are my friend!

15:32

felt horrible...think am getting sick

M/40/180/5'10"

M/41/180

As rx'd, cleaned from the floor:

15:29

A PR by almost four minutes! Happy with that though there's always more work to do.

More better faster

changed this up to 40lb kb swings. pretty easy wod but i'm in a hotel gym, at least they had a pull up bar.
9:57, should have gone heavier on kb's

Scale-up to 45# DBs, pullups on rings
rest as Rx'd:

19:55 (PR by 5:05)

Considering I PR'd by that much WITH a scale-up I'm totally happy. All cleans were from the floor, and I alternated my split each rep. I consider ring pullups a scale up as well.
Grip is the greatest limiting factor still, but not nearly as bad as last time. Good day!

26/m/5'8"/150

as Rx'd: 19:30

m/178cm/89kg/34y
only had 33 pound Dumbbells
17:40

as Rx'd 16:47

the split cleans surely wear you out for the pull ups, struggled threw those all the way through

as rx'd

14:34

35# db (hang) split cleans
pu: kipping first 3 rounds, then w/ 60# assist

3 rounds: 13:29
Total: 23:35

23.m.140.65"

as rx'd
21:50(PR)

Last Time/PR:
23:21

M/54/143/5'8"

as rx'd 16:45

done 4/22 at globo:

11:13 PR
(1:28,1:58,2:29,2:38,2:37)

short rest then:
Dips 25#x8,50#x8,75#x8+5+4 (:40 rest)

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

as rx'd: 13:44

M/34/177

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

15:16

finished w/3:00 jump rope work. Then the gym closed.

Only did 3 rnd because of time.
35lb db split clean (40 lb not available)
21 pull ups.

Time:12:21

46/m/169

18:06

makeup, did ok

20# db

18:08

20# db

18:08

20# db

18:08

4 rounds with 20 lb db some jumping pull ups 19:35
Didn't do a good job of shrugging more of a curl.