April 26, 2010

Monday 100426

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Graham Holmberg 10:27. Post time to comments.


Enlarge image

CrossFit Level 1 Certificate Courses: CrossFit SAP, Seoul, Republic of Korea, University of San Diego, CrossFit Strong, CrossFit St. Paul, Colorado State Police.

Announcing the 2010 CrossFit Games! - video [wmv] [mov]

"A Violent Agreement" Part 4 with Greg Glassman, Dr. Nicolas Romanov, and Louie Simmons, a CrossFit Journal preview video [wmv] [mov]

"The Cause of the Earth's Climate Change is the Sun" by Dr. Jeffrey A. Glassman.

"Truth is the daughter of time, not of authority."
- Francis Bacon

Posted by lauren at April 26, 2010 5:00 PM

oh hell yes.

dumbell thrusters are subs for wallball shots right? albeit not a very good sub but a sub.

lets go get sum.

Comment #1 - Posted by: Leon at April 25, 2010 4:57 PM

Karen mashed up with 30 MU's for time. Nasty.

Comment #2 - Posted by: Gene @ Foundry CrossFit, La Quinta, CA at April 25, 2010 5:05 PM

Holy COW!!!
CossFit Games at the Home Depot center is genius!

Comment #3 - Posted by: Will Lockett at April 25, 2010 5:10 PM

Haha comment #3 and #4 couldn't be more opposite... May have to side with #3 though. Although this will help to keep expanding the knowledge of fitness

Comment #4 - Posted by: Sean M/5'11"/180/23 at April 25, 2010 5:16 PM

Eh, i agree with people saying that the stadium is gonna take away from it. If they end up throwing a 3 mile (roughly 5K) run at the games and the athletes run 12 laps on a track, that would be terrifically boring.

The intensity of the sand and and blazing sun and the people bleeding and swearing is what draws me to the rawness of it, there's nothing raw about air conditioned locker rooms and wet bars.

Comment #5 - Posted by: Greg at April 25, 2010 5:21 PM

The change of venue is going to put some people in a difficult situation. I know quite a few that have booked flights and accommodation to be in Aromas .
The new venue is awesome, but the possibility of a different venue could have been announced much earlier.

Comment #6 - Posted by: Rob Corson at April 25, 2010 5:24 PM

A real stadium!!!! That will truly be epic. I can't wait to watch it live...... In a proper sport spectating facility.

It is awesome to be a part of something so positive and worldwide. It looks like Crossfit as a sport is getting a legitimate chance to prove itself as a revenue generator. Lucky for all those box owners out there, as I'm sure this will bring in much more clientele than before to enjoy the fitness side of it.

Keep it up HQ, it almost seems like everything you do turns to gold!!

Comment #7 - Posted by: Shane/31/6'/190 at April 25, 2010 5:27 PM

Went to the Level One looking for knowledge and a deeper understanding of crossfit (not looking to train, just better myself) – the cert lived up to all expectations. Chuck, Russell, Spencer, Joe, Crystal and Bobbie were fantastic. My mind and body are wreck after the two days, tons of theoretical knowledge and practical application. Amazing weekend!

Comment #8 - Posted by: therozfather at April 25, 2010 5:30 PM

Sub for muscle-ups when you can't do a pullup or a dip unassisted? And no access to any kind of band or gravitron? THANKSSS I'M A N00B

Comment #9 - Posted by: Emily at April 25, 2010 5:31 PM


Comment #10 - Posted by: Scott Romaniszyn at April 25, 2010 5:33 PM

But I have T-Shirt that says AROMAS 2010... I am confused now

Comment #11 - Posted by: ksyco m/5'11"/185 at April 25, 2010 5:34 PM

damn im glad i got a 2010 aromas shirt at my lvl 1 cert.

i agree tho, i loved the rawness about crossfit. not happy about it becoming mainstream now

Comment #12 - Posted by: John Fitzsimons at April 25, 2010 5:34 PM


Just do as much of a pullup and a dip as you can. Also try jumping pullups, and with the dip you can set your feet on a box that's a few feet away from the rings to give you some assist.

Comment #13 - Posted by: rodrigo Iglesias at April 25, 2010 5:36 PM

I'm more intrigued and interested in the CF Journal article on Natural Variation and Global Warming. Have any of the series of articles actually been peer reviewed or published in academic journals?

Though I suppose the smog is nice this time of year...

Comment #14 - Posted by: Josh at April 25, 2010 5:37 PM

I'm all for growth. Make this an NCAA sport! Deffinetly ganna miss the dirty side of it but if this is the way to get the word out lets go!

Comment #15 - Posted by: Randy at April 25, 2010 5:39 PM

I'm here to work out not talk about global warming. Very dissapointing that crossfit is now jumping into debate. Not to mention the side of the debate not supported by a majority of the actual scientific community.

Comment #16 - Posted by: Rich at April 25, 2010 5:47 PM

CrossFit is a worldwide movement that makes life better for nearly every individual it touches.

Through the 2010 Games, we have the opportunity to touch the lives of tens of thousands in a single weekend. This is nothing short of amazing, the culmination of years of work.

The Games aren't in a basement/garage/warehouse? You have to rebook a $300 plane ticket? Your t-shirt has the wrong word on it?

With all due respect, suck it up. What you once had trouble convincing your loved ones was worthwhile will soon be known by 1 in 10,000, and in years to come, 1 in 100.

This isn't selling out; it's success. If we avert a single extra case of diabetes, obesity, coronary heart disease, or the myraid other preventable diseases of Western Civilization, if we get one extra person involved in this program, moving away from decrepitude, it will be worth every moment.

Call it commercial, call it brazen money-seeking behavior; with every syllable, you're wrong.

This is the accommodation of success: bigger crowds, better media coverage, better athletic facilities, more excellence.

Congratulations, CrossFit. Much love.



Comment #17 - Posted by: Jon Gilson at April 25, 2010 6:02 PM

Easy everyone, crossfit programming has always been free and unbelievably effective. You knew they would outgrow Aromas by just looking at the number of affiliates and daily posters. I'll miss the old dusty aromas setting but when you have something good it's gonna grow, hopefully this will attract even more outstanding athletes in the future

Comment #18 - Posted by: dan colson at April 25, 2010 6:11 PM

exact 400m track? perfectly flat surface? where's the fun in that? I'm with Lan, this is kinda a slap in the face for Crossfitters who were crossfitting back in the day, you know, back when this page was only gettin 30 comments a day. This may be a great way for CrossFit to advertise, and I could be wrong but I don't think it's worth sacrificing that hardcore old school feeling that games used to have...

Comment #19 - Posted by: Tanner at April 25, 2010 6:12 PM

Since when do we care about being "in style" to throw down in a crossfit WOD?

Did the gladiators ever come out "in style" to a tennis court stadium in ancient times to do battle?

I thought that crossfit is a community based entity? Why did the community not have any idea that we were not having the games in Aromas this year? We have spent a lot of money in travel expenses already with no clue as to what's going on. As a matter of fact we spend a lot of money in crossfit every day! You don't just change the venue to the Home Depot Center in a day without premeditaion! Why did we not have any input into what kind of venue we want? HQ, are we no longer a community?

Comment #20 - Posted by: Charlie at April 25, 2010 6:13 PM

This looks like a killer WOD. I am stoked. Tomorrow (HOPEFULLY) I will complete my homemade, portable pull-up station - yeah my affiliate runs out of the back of my car so portability is a must - that is high enough to hang my homemade ring "things" for muscle-ups. If not, I must sub and then I will be very very pissed off!

As for the games - I think this marks a giant leap forward for (fit)mankind. I do worry that CF athletes will be turned off by the "above" ground aspect of it, but just b/c CF started as a grassroots, underground movement does not mean that commercialization necessarily will change it. If handled properly it could very well enhance the efforts - if that's possible - and expand the name and the fitness and the health. That is the goal - to make people fit and this kind of exposure can only be a good thing. Especially under the guidance of the brilliant CF HQ gang who has not let me down yet. I don't foresee them "selling out" in a major way.

Congrats on the great accomplishment, now I just wish I could F-ing be there! I'd love to do some science on the Games Athletes!!!!


Comment #21 - Posted by: Steven M. Platek, Ph.D. at April 25, 2010 6:15 PM

I just wish it was a little less commercial. I prefer the mom and pop feel of it. Not thrilled about the Home Depot Center but they may film it and do it in a way that changes my mind. I'll try and keep an open mind.

Comment #22 - Posted by: Jeremy at April 25, 2010 6:15 PM

Crossfit is growing by leaps and bounds, no doubt about that. If the 2010 Games were in Armoas, the demand to see the World's Fittest would greatly exceed the supply. The result would be many diehard crossfitters/fans unable to get tickets to the games, affording only the very lucky or the very rich the opportunity to go. The location change should correct this, but alas, I can see the disappointment in Crossfit becoming too big and drifting into the mainstream.

The rawness and toughness of the WOD is what makes Crossfit great, especially in a time when we are collectively becoming soft, both physically and mentally. I hope that Crossfit does not lose its focus about achieving elite fitness. That means no weight classes or fancy gimmicks that are clearly aimed at making Crossfit accessible to those who want something far less than an elite level of fitness, a level that is achieved through dedication and proven on the whiteboard.

I'm fine with the fairly organic growth of Crossfit so long as it's in the pursuit of one thing, elite fitness.

Comment #23 - Posted by: mimicry at April 25, 2010 6:15 PM

Has anyone compared sucking wind after a WOD in the fresh air to sucking exhaust next to idling cars in a parkaide?

I would rather train in the sun.

Comment #24 - Posted by: nathan 30/5'9"/160lbs at April 25, 2010 6:16 PM

Jon is 100% right. This isn't selling out this is moving up. Part of this is for the fans so they can accommodate more people who want to watch it live. CrossFit is growing at a very rapid rate and this proof of that. If the whole reason you were drawn to CrossFit was because the games were held in hills of Aromas then you started for the wrong reasons.

Jon hit the nail on the head with what he said. We're evolving, get on board or get the hell out of the way

Comment #25 - Posted by: Jeb Smith at April 25, 2010 6:19 PM

As Rx'ed 13:38

That's the earliest I've ever done a WOD after it was posted!

Comment #26 - Posted by: quinn McCutchen M/40/150/5'10" at April 25, 2010 6:19 PM

Jon is 100% right. This isn't selling out this is moving up. Part of this is for the fans so they can accommodate more people who want to watch it live. CrossFit is growing at a very rapid rate and this proof of that. If the whole reason you were drawn to CrossFit was because the games were held in hills of Aromas then you started for the wrong reasons.

Jon hit the nail on the head with what he said. We're evolving, get on board or get the hell out of the way

Comment #27 - Posted by: Jeb Smith at April 25, 2010 6:19 PM

to everyone,

Although I find this change a bit disappointing, please do not forget that Crossfit is about the training and the fun that comes from it. I'm sure that the athletes AND the spectators will have a blast no matter where the games are held.

That said, how convenient about the wod containing muscle ups! I just got my first Muscle up last Friday!!! Super stoked!

Comment #28 - Posted by: Michele from CF Montreal at April 25, 2010 6:19 PM

I'm all for going big. We should start planning the 2020 Games on Mars, because that is the planet we are going to be inhabiting unless we stop burning fossil fuels.
Tomorrows WOD should be a million barrels of oil burned for time, 3,2,1 Go! I garantee it will be another PR.

Comment #29 - Posted by: Larry Thiel at April 25, 2010 6:24 PM


I believe you may sing a different tune if you had seen originally on the Games site that Aromas was the place and you booked $700 in plane tickets (non-refundable mind you) to get out there to see it up close and personal. I have no comment as to selling out or whatever, but I am p*ssed that I paid for flights that will now have me going to San Francisco, an 8 hour drive to LA. Guess that's what being a planner gets me. Unknown and unknowable, guess my vacation changed to site seeing and beach time in Santa Cruz/SFO.

Comment #30 - Posted by: Joe_T at April 25, 2010 6:27 PM

Jon Gilson,

great post.

Although I disagree with your 'suck it up' statement. People's enthusiasm about Crossfit lead them to organize a trip to Aromas and buy expensive tshirts that say "Aromas 2010" on it. An apology is far more appropriate. There is no reason to limit Crossfit to "grassroots" or garages and warehouses, but a little compassion and common sense goes a long way.

Did Dave Castro find out yesterday that Aromas wasn't going to be used? Probably not, since Tony B said the announcement was coming today. There could have been a head's up warning once Aromas was ruled out.

It was only a couple weeks ago that the rest day article was about the management secrets of the Grateful Dead. It was all about customer service and keeping the true fans 'in the know'.

Comment #31 - Posted by: Matt_in_Oz at April 25, 2010 6:33 PM

6 rounds:
170#DL x15
25 KBS, 35#
20 OH WL (2-25#DB)
time unknown, watch error. Had meant to do 5 R, was thinking of other things and just kept going ;)

Sunday- ran about a 10k early am. Nice run. Nicely sore today too!

Monday is a typical rest day for me. Body is ready!

Comment #32 - Posted by: in8girl at April 25, 2010 6:33 PM

"history has taught us nothing good can last forever"

danimal proves this point by making me want to end freedom of speech.

Comment #33 - Posted by: mimicry at April 25, 2010 6:34 PM

success isn't selling out. a big venue isn't selling out. its called progress and it's what lead to a crossfit website, a crossfit journal, and all the kick a$% affiliates out there.

now if they announce that wod #1 is 55lbs. superset of biceps curls and triceps extensions for reps. and wod #2 is eliptical machine 5k then THAT would be selling out!

until then as long as the wods are crossfit the venue will just help to promote crossfit!

change is progress

Comment #34 - Posted by: XfitAddict at April 25, 2010 6:35 PM

On my way to Cuba tomorrow morning. Anyone WOD at GTMO? Seriously...

Email me at the link in my name. Much appreciated!

Comment #35 - Posted by: Kassi at April 25, 2010 6:35 PM

All you global warming zombies should cease exercising immediately! Working out with such intensity grows your carbon footprint as 0bama and the EPA has deemed what you breathe out - carbon dioxide a pollutant.

Jeb - Hopefully the games will evolve and grow to the point where they charge up to $100 or more a ticket so one day the games can be hosted in football and/or soccer stadiums. Growth and evolution is a must and I think an official CrossFit representative should be appointed to the UN, this will greatly help bring the sport to the world.

Comment #36 - Posted by: Lan at April 25, 2010 6:35 PM

I must say that I was a little shocked at first about the venue. It just seems a little refined for the likes of CrossFit. However, after reading a bunch of the comments, I have had a change of heart. I would have to agree with Jon. I understand the frustration that some people may feel. However, we can forget what CrossFit is all about. I know that deep down inside that we want to keep CrossFit selfishly all to ourselves. We don't want it become huge for fear that it may lose its identity. But, don't sweat it for one second. CrossFit is different and will always continue to be different no matter the venue. The Sport of Fitness is growing. Let's remember that the beauty of CrossFit isn't just about what it does for us, our families, and our friends, but it's about the people around us that are in desperate need of some help. It's about reinventing the fitness industry as we know it. I applaud HQ for thinking outside the "box"! I just hope eventually we will manage to get our own CrossFit venue that keeps absolutley true to the roots of CrossFit for our Games.

Comment #37 - Posted by: Grant Ciccone at April 25, 2010 6:37 PM


Comment #38 - Posted by: XfitAddict at April 25, 2010 6:38 PM


A majority of the scientific community also believes in the idea of calorie in/calorie out and that 30 minutes of cardio a day will get you thin.

Great report! Global warming is a fraud and against human progress. I want to see a report on the benefits of nuclear power next.

Comment #39 - Posted by: Geordan at April 25, 2010 6:38 PM

We just completed our CF Level I Cert at USD over the weekend. AMAZING experience. Coaches and trainers were professional, fun, funny, personable & knowledgable.

Highly recommended to anyone who is on the fence about attending the Cert. It is definitely money well spent. Thanks again, guys!

(And I couldn't care less about what my t-shirt says. This move is great for the CF community, to get the word out & get others CFitting).

Comment #40 - Posted by: TheLukies at April 25, 2010 6:40 PM

I attended the Level I in St. Paul MN this weekend and was extremely impressed with all of the trainers and staff from Crossfit. The knowledge and ability of all the trainers to transfer that knowledge to the attendees was extremely high, in addition to being truly motivating on both a intellectual level, but also a coaching level during the workouts. The trainers willingness to answer any question or address any concern was awesome. I am would not hesitate to recommend anyone else attending a Level I certification course based upon my experience.
My hat goes off to all the staff during the workout. Todd, Rob, Rudy, Denis, and EC thank you for the great cert.

Comment #41 - Posted by: JQ at April 25, 2010 6:48 PM

For everyone who is calling this selling out, you need to take a look at the situation here. Dave Castro's family owns "The Ranch; its a pretty safe bet that the cost to rent out the Home Depot Center is going to be substantially more than the compensation (if any) the Castro's took to host the games on their property. Now you could argue that the increase in seating and vip boxes will outweight that, but I highly doubt it. There was still plenty of room at the Ranch last year to host increased demand. At no point did the venue feel too small for how many people were there and they didn't sell out in terms of spectators tickets.

The fact that the city denied them, has in my opinion cost HQ a lot of cash. I'm just glad they found another option.

Personally however I will miss the Ranch and the community of Aromas. I was really looking forward to going back there this summer. That being said, LA and Home Depot Center here we come.

The Pie
CrossFit Lions

Comment #42 - Posted by: The Pie at April 25, 2010 6:50 PM

Sorry. You'll never convince me that a burning star big enough to fit 1,000,000 "earths" in that's a wopping 8 minutes away (as light travels) has any effect on climate change. Nope, I look at "scientific evidence" that our scientific community puts forth, whose motives are, I'm sure, pure as the driven snow. Seriously, people who think our miniscule existence on this planet has a significant effect on the earth's climate are either 1 - retarded (and I mean that in the nicest possible way), or 2 - politically motivated. Get over it... and enjoy Crossfit for what it is - the best.

Comment #43 - Posted by: Global Warming Swindle at April 25, 2010 7:00 PM

If CF becomes a spectator event, similar to, . . . say, the world's strongest man competition, so be it. I enjoy watching other CF'ers knock themselves out on familiar drills.

Comment #44 - Posted by: Rusty at April 25, 2010 7:00 PM

Seoul, Korea Level One Cert. at CrossFit SAP...


Lisa, Mike, and Kevin were great teachers/trainers/coaches, and everyone, regardless of level, learned a ton, worked hard, and had a great time.

We had Korean athletes and trainers, U.S. Military personnel from both the Army and the Air Force, and a bunch of "civilians" from both countries. Someone even made it over from Thailand. It was a great mix of backgrounds, nationalities, and languages, but I think everyone was kept fully engaged.

The good news is we actually turned away quite a few people after this thing sold out, so we should be able to do another within the year.

As for the changes brought by the growth of CrossFit, I have been at this since Greg Glassman was running a personal training business out of the Spa Fitness Center. No one gets to tell me they "knew about CrossFit when it was still garage/grunge/cool/whatever." I saw it move into Claudio Franca's BJJ academy. I saw it quickly outgrow that and move into the first dedicated box on Research Park Drive. At each transition, CrossFit lost a few people who couldn't deal with the changes, but it also gained exponentially more people by changing. And never once did I witness a decrease in quality; in fact, quite the opposite occurred. More space and autonomy and equipment led to huge improvements.

I am not Nostradamus. I cannot say that this cycle will continue forever. CrossFit is growing. CrossFit is growing for a reason. Change is unavoidable. But I also find it ironic, funny, and a bit disappointing that a group dedicated to constant variance and preparing for the unknown/unknowable is so terrified of change.

In the end, however, nobody has to like all the changes. CrossFit is still essentially free to do in your garage (or it might cost you $25 a year for more information than most could process in 3 years). Scale your relationship to CrossFit itself to fit your desires and temperament, and there should be no huge problems.

Comment #45 - Posted by: John Frankl at April 25, 2010 7:04 PM

So much for CF switching sides and going so-cal... won't be able to make it to the games this year! :(

Comment #46 - Posted by: Daniel Krull AKA "Franiel" at April 25, 2010 7:04 PM

I love the idea of putting the games at a big venue like this. Yes, the ranch was awesome, and maybe the games will return there someday, but right now this is probably the only practical way to host the number of people that want to attend.

There is nothing about Crossfit that requires it to be "underground" or exclusive, that is just a mindset that a lot of crossfitters possess. Can you conduct varied, high intensity workouts at the Home Depot Center? Yes. Maybe not a 7k trail run, but the events aren't going to be the same every year anyways. It might not be rough and rugged like the ranch, but it serves the needs of the games.

Comment #47 - Posted by: Kyle McQuoid at April 25, 2010 7:09 PM

Hell Ya! Muscle-ups!

Comment #48 - Posted by: rh at April 25, 2010 7:11 PM

if all you nay sayers could ever listen before you judge you would have heard castro say they can't have it in aromas due to permitting issues. hq wanted to have the games in aromas. they couldn't get the permit from the county.

seems like every group has two kinds of people - those that don't want it to grow because they love being different and underground and those that want the group to grow and succeed. the instant there is commercial success the "sell out" criticism comes raining down.

i got news for danimal and all those like him, if you ever came up with an original idea or invention that people clamored for you would sell it at the highest possible price from day one. crossfit's been giving it to you for FREE for years.

Comment #49 - Posted by: ken c at April 25, 2010 7:12 PM

Go, CrossFit!

Congrats on the new location... Onward and Upward.

Some of you people need to chill. I love CF as much as you and love the grassroots feel. But realize that in order for CrossFit to expand, changes need to happen. It's all good. I'm sure people a few years back were having the same kind of panic attack when they saw changes happening. But look at it now - as a result of the hard work of CF HQ, CrossFit has worked it's way into thousands of new peoples lives... I'm sure you complainers are some of them :)

Just sit back and enjoy the show...

Comment #50 - Posted by: AllisonNYC at April 25, 2010 7:15 PM

Crossfit as we knew it has officially changed. Bummer

Comment #51 - Posted by: markyo at April 25, 2010 7:16 PM

There's a corrolation between CO2 and temperature, the question is which is the cause and which is the effect. Atmospheric gases reflecting inward more than outward has NEVER been observed or simulated. On the other hand, oceans giving up CO2 AFTER a rise in temperature has been observed.

Comment #52 - Posted by: Cincinnatus at April 25, 2010 7:18 PM

Not all change is progress, but do not let cognitive dissonance keep us from enjoying crossfit. Let us keep an open mind and see where this new venue takes crossfit and our community.

Comment #53 - Posted by: Charlie at April 25, 2010 7:22 PM

What crossfit snobs some of you have become... because something is growing and changing and different from what you are used to, you whine and cry like babies. Isn't crossfit the sport of fitness? Why shouldn't it be held in a proper stadium? Who says there will be no cursing and vomit? (and maybe even peeing on the floor)

Celebrate the fact that maybe you were one of the first to come to know crossfit at the beginning, at the grass roots. You can say "I did crossfit before it was cool"...then realize if you truly love this sport you would want to share it with as many people as humanly possible.

Comment #54 - Posted by: Natalie at April 25, 2010 7:27 PM

Level 1 Cert in Dallas was awesome. Just to echo what the owner of Crossfit Strong said. We are changing lives. I know for sure, mine is changing.

Comment #55 - Posted by: james at April 25, 2010 7:41 PM

I've realized it's not possible for anything to become popular without purists whining about sellouts. Just because it's in a stadium does not change the rawness of the athletes or how crazy the WODs will be.

I think it's really just selfish people who want to be exclusive members of the "tribe" so they can feel special. CrossFit is for everyone! Think about how many more people will discover it and their own health and fitness as a result of mainstream media exposure.

Comment #56 - Posted by: Mauricio at April 25, 2010 7:47 PM

#22 so you are saying that the giant ball of fire that makes it warmer during the day and cooler at night has nothing to do with climate variance over the years? That's kind of dumb, especially when you consider that the warming and cooling trends over the years relates a lot closer to the solar cycles than to carbon emissions. Regardless of your opinions though, I do think that this article would be better received on some sort of science site.

Comment #57 - Posted by: Daniel Mason at April 25, 2010 7:49 PM

"Crossfit is not a spectator sport and never should be."

I disagree completely. Go to any of the regionals or sectionals...watch the videos...CrossFit is without question a spectator sport. Do a CrossFit WOD at your local gym or on your driveway and see how many people stop and watch.

Best part is...CrossFit is a spectator sport that EVERYONE can participate in!

Comment #58 - Posted by: IlliniJason at April 25, 2010 7:50 PM

Ok, so I just saw the video. They had a permit issue in Aromas so finding a stadium is more forgiveable.

Comment #59 - Posted by: rodrigo Iglesias at April 25, 2010 7:54 PM

It's not being snobbish or selfish but let's be honest here...mainstream = mindless herd. Mainstream also means big money and we also know that money has a unique way of negatively effecting whatever it touches ultimately becoming the main focus. JMTC.

Comment #60 - Posted by: Lan at April 25, 2010 7:55 PM

I think the stadium is a great idea. If HQ's goal is to grow the number of people crossfitting, why not put it in a venue where more people have access to it. As stated above, I love watching the strongman competitions on TV. I would love to see the same attention paid to CrossFit. It was a bit sudden, but that is my only complaint.

Comment #61 - Posted by: Daniel Mason at April 25, 2010 7:58 PM

Not happy with the games location- I guess the neighbors last year weren't happy also hmmmm are they aware of the temperature difference from Aromas to LA in July!

Comment #62 - Posted by: TM at April 25, 2010 8:00 PM

I am all for expansion of CrossFit and I definately think this will help. Good for CFHQ.

Comment #63 - Posted by: MessDog at April 25, 2010 8:26 PM

Just attended the Level 1 Cert in St. Paul, MN. A huge THANK YOU goes out to the wonderful training staff - Todd, Rob, Dennis, Joe, EC, and Rudy. I am so grateful these individuals took time away from their boxes to teach those of us that are up and coming in the Crossfit community. These certs are great because you not only hone your skills, but learn about what to look for in others and improve your coaching ability. I love the "circle up" method!

Comment #64 - Posted by: SMC at April 25, 2010 8:27 PM

For those "not happy" about the change of venue this is what was wished for in the past on the .com!!! Go back and look @ the forums from 2005-2006-etc... For many years all of us hoped to make CF grow so big it would get mainstream attention... Guess what we got our wish for better or for worse .. Aside from the permit issues it just makes sense there are more people than ever interested in CF and the infrastructure in Gilroy/Aromas doesn't really support it (in my humble opinion)...
To Joey S. ... If you don't own an affiliate you have no idea how much it costs to run one .. we flux between 130 and 150 athletes and still see little to no profit most months (rent in Japan is ridiculous) ... The great part is you are free to practice CF in the sanctity of your garage .. some just like to swim in a bigger fish bowl .. doesn't really justify senseless bashing.... as for HQ being about the money?? dude do some research .. Athletes asked for the Level, athletes asked for specialization, if CF is the money hungry monster you claim.. we were the ones who fed it as a child.....I swear some of the posters here you could give a Million dollars and they would still b!+ch that it wasn't new bills

Comment #65 - Posted by: Jamie@CFA at April 25, 2010 8:29 PM

I aint mad about CrossFit growing... I'm just upset that I won't be able to go to the CF Games this year since its out of my reach. I'm glad I went last year! I'm sure others will feel the same this year!!! :)

Comment #66 - Posted by: Daniel Krull AKA "Franiel" at April 25, 2010 8:49 PM

Dude, like yah, like on top of CrossFit going mainstream have you noticed how mainstream the exercising thing is? Like, everyone is doing it when they want to get in shape... uh yah, like I say down with the mainstream, lets get fit by like not exercising, then we'll be like... totally rad dude.

I know I posted the thing about the aromas shirt, but i still think the change of venue is really cool. Although, I was hoping that if I eventually qualified, I would compete in the exact same spot where people like Mikko, and Rob O had. I think all of the athletes will end up liking this venue though. the greatness of the venue only conveys the greatness of the athletes that will be there and I think it helps to show the high standard the Games is striving for, its a professional venue for professional athletes... pro-CrossFitters. I think if you make it that far in the games, you deserve a venue as grand as this.

Comment #67 - Posted by: ksyco m/5'11"/185 at April 25, 2010 8:53 PM

Global Warming Swindle,

You're crazy. The sun only makes up 99.8% of the mass of the solar system. How could it possibly impact the Earth? Surely the mighty human and his/her SUV's are to blame.

Greg and Lauren,

Huge congratulations and props on the new venue! God bless.

Comment #68 - Posted by: John Seiler at April 25, 2010 8:55 PM

I'll still be doing CrossFit in my garage. I'll still be looking at the mainsite WOD. I don't think the Games venue is going to affect me much.

Comment #69 - Posted by: Thatcher (M/43/5'10"/200) at April 25, 2010 8:59 PM

just started this and it is awesome i get my ass kicked in so little time! it is great for someone working alot!

Comment #70 - Posted by: brian wiemann at April 25, 2010 9:00 PM

I just completed Level 1 Cert at CrossFit Strong in Dallas. It was probably one of the best learning experiences I have ever had. The Instructors/Coach's that were providing the training were very knowledgeable, passionate, and cared about me as a person. Every single one of them were also very easy to approach, and took the time to work with me one on one if I needed help. Thank you guys for everything you do and hope to see you again in the near future.

Comment #71 - Posted by: Jason at April 25, 2010 9:10 PM

Certification @ crossfit St. Paul. Learned so much this weekend, it was amazing. Keeping it simple....I became better @ crossfit this weekend and that's what its all about.......dig it.

Comment #72 - Posted by: j-town at April 25, 2010 9:11 PM

Attended the Level 1 Cert at CrossFit Strong in Dallas. Phenomenal experience!! Chick and the crew were outstanding instructors. I've been doing CF for two years now, and was amazed at how much I learned this weekend. Kudos to the certification staff on a great job!

Comment #73 - Posted by: Jeff Rice at April 25, 2010 9:13 PM

Gee this whole "sun" thing explains why the icecaps on MARS!!! are changing too. And here I thought it was Bush/Cheney somehow polluting that little red planet with the solar powered mars rover...

Comment #74 - Posted by: thatguy at April 25, 2010 9:16 PM

Look out X-Games here we come! Very exciting to see where this is going. Remember when it was just Santa Cruz?

Comment #75 - Posted by: Dan S. at April 25, 2010 9:19 PM

The epicness cannot be described.

Comment #76 - Posted by: JAMO at April 25, 2010 9:22 PM

Although I have been with Crossfit only a short time it has been life changing. Explaining that to the people around me will be easier after attending the L1 in Golden this weekend. I want to share what I have found with everyone I know and meet. I am excited for what is to come. Awesome job from the trainers/teachers all weekend. You shared great energy, humor, and knowledge with all of us. Good luck to you at Regionals and thanks for a great weekend.

Comment #77 - Posted by: Thad at April 25, 2010 10:01 PM

So does this mean we will get a live video stream of the games!?That would be awesome!

Comment #78 - Posted by: CW at April 25, 2010 10:13 PM

Just completed my Level 1 Cert in ST.P, a BIG thanks to Todd, EC and the crew, i'm a better person just for meeting you guys/gal OUTSTANDING job!! I'm down, but not out.

Comment #79 - Posted by: Chuck O at April 25, 2010 10:21 PM

The venue for CF Games 2010 looks awesome

Comment #80 - Posted by: jphussey at April 25, 2010 10:30 PM

Ha! This is exactly what I was saying. Why is a Global Warming article on Crossfit. Now I've got a bunch of people saying I'm not crediting the Sun when all I said was the scientific community does'nt support that arguement. Now you are telling me I think the little old sun doesn't affect the Earth at all. Guess what?? I'm here to work out not deal with the BS I get to read and see every where else. So take your science degrees, thorough data and research and go argue with those crazy nut bags who think Global Warming is real.

Comment #81 - Posted by: Rich at April 25, 2010 11:16 PM

Seoul, Korea Level One Cert. at CrossFit SAP...

Second Level I cert. First with a written test. Everyone stop stressing about the test.

This one was even better than the first one we went to in that with all the translating into Korean going on, I actually had time to write down all of the information and somewhat regulate the firehose of information that was presented. Almost exact same information as two years ago and it is still amazing how worthwhile it is to go in person and have a good trainer put your body into the exact position you need to be in until your body "gets it". It's like reading about swimming and actually getting in the water.

A couple comments specific to our cert in Korea:
1. Lunch should stay at an hour, service for grilled meat can be a little slow.
2. We had three trainers for a smaller group of folks but one or two more would have made the break out sessions a little more manageable.
3. Additional Korean-English speakers would have facilitated more breakout groups.
4. Schedule was from 9-5. 8-9 and/or 5-6 one-hour Q&A sessions would be beneficial. Could also use one of those hours to touch on foam rolling, trigger point, rehab and/or recovery as part of the Level Is. I don't think we stress this enough and watching videos doesn't get you all the way there. Might give people a taste of what there missing from the R&R cert.
5. We did miss out on the small groups of 10-12 people to review the 9 movements and coach each other and make corrections, learn some cues. This was mostly due to time constraints due to all the translation but it didn't take away from the overall success of the cert.

Thanks Lisa, Mike and Keven (and Kim and John) for a great event!!!

My $0.02.
CrazyWife CrossFit/CrossFit Yongsan

Comment #82 - Posted by: CrazyHusband at April 25, 2010 11:32 PM

22:59 Band Muscle-Ups

Comment #83 - Posted by: MessDog at April 25, 2010 11:41 PM

A group of guys in PA, where I'm from, love putting on an annual game called the Turkey Bowl the day after Thanksgiving. It's taken kinda seriously. You have to wear a Pro football team jersey although it doesn't have to be the same as anyone else on your team. The empty field gets chalked before hand and the beer isn't allowed to be opened until after the game. Wives and girlfriends cheer on the sidelines, about 30 - 40 people. It's dirty and fun. But those guys would give their right arm to suit up and play on a pro field. It just feels different. And it feels different for spectators and athletes alike.

Exposure of Crossfit to a larger population through the Games being held at HDC is a win on multiple levels.

1. Expansion of the market place - not by much however. Fear not, people aren't going to be deciding to do more yoga or pilates, hear or see the Games at HDC and suddenly swamp your box with unprepared (mental at least but probably physically as well) skinny fat people who change your affiliate. We know CrossFit is unwavering in it's demands. People will change before your CrossFit does. The people who "should" hear about CrossFit will and those will be welcome additions.

2. Strengthen your community and create an army of evangelists - more consistent clients with stronger referral power and greater personal investment will be the real reward of the Games moving into the spotlight. Your current clients, with a clearer understanding of how awesome Crossfit can be, for them, will use it to dig down deeper. They will do more seminars and specialty certifications. They will be more honest with their nutrition logs. They will flex their "show up" muscle with a little more vigor. Everyone's game will be raised.

Comment #84 - Posted by: John Burch at April 25, 2010 11:46 PM

Attended the Level 1 Cert @ USD this weekend. Learned a ton of great info I can use to improve. Thanks much to all the "red shirts" who made it a great experience. I doubt any of the other Level 1's had a pool to sun by during their lunch breaks. Thats why San Diego kicks ass! Just sayin!

Crossfit is a growing bigger everyday. The only way this incredible community will "sell out" is if the people involved in it do. Keep doing what you do everyday in the 8000 sq ft mega-box or in your garage and we will be fine! A large stadium that showcases our fire breathers does nothing to diminish the virtuosity of Crossfit!

Comment #85 - Posted by: Mike Serrano at April 26, 2010 12:20 AM

I second CW. Live Stream would be awesome, just please don't hire the same people that do the ASP World Tour streams. Thanks.

Comment #86 - Posted by: Mike V at April 26, 2010 1:54 AM

Wod with 45lb thrusters subbed for wall balls

Im getting better at high rep thrusters but still broke em up more than I should.

Comment #87 - Posted by: Prinze at April 26, 2010 1:59 AM

Last weekend, I attended CF level1 cert in Seoul, KOREA.
During the seminar, I really learned so much about CrossFit. and thank you excellent Staff(Lisa, Mike, Kevin)
I don't know my test result yet. I'll hope to pass the test. but If I fail the test, I'll satisfy with attended seminar& met the staff.
I'll train CrossFit and study english everyday.
some day~?? If I have a chance, I'll try to level2 cert.^^
Have a great day!! Lisa, Mike, Kevin!!
take care~~ see you later~~

Comment #88 - Posted by: Jae-Won Jang at April 26, 2010 2:18 AM

Subbed 45# thrusters and bar MU.




Comment #89 - Posted by: Jordan...28/180 @ Yokota AB at April 26, 2010 3:14 AM

love the article about the sun...global warming hoaxsters LOOK OUT!!!!!!!!!!!!!!!! I love smart and fit people!!!!

Comment #90 - Posted by: runnerfirst at April 26, 2010 3:16 AM


20:59 high pull-up bar M/U's

Comment #91 - Posted by: ArcLite at April 26, 2010 3:21 AM

Al Udeid

Adam Rx'd: 11:45
Danielle Band PU's/Close grip Push Ups: 22:50
Julia: Band PU's/Close grip Push Ups: 24:20
Matt: Pull ups and Dips: 28:48
TD: (A couple MU's)Pull ups and close grip push ups: 32:59

We used 1 muscle up = 4 pull ups / 4 push ups

Comment #92 - Posted by: AdamL at April 26, 2010 3:28 AM

Subbed 1/2 # MUs
Last WOD while deployed..YES
# 17
Right on if CF can reach the masses and make them think critically and live their lives more fruitfully as it has done for us by going to a bigger venue, good on them. When the athletes start acting like spoiled children, overpaid kids playing a childs game on steroids like other athletes, then it is over. That or if CF cuts a deal to make Jason Khalipa Pro-fitter on X-box.

Comment #93 - Posted by: JHendo at April 26, 2010 3:32 AM

subs: 20# dumbell thrusters 3/1 pu-dip/mu


Comment #94 - Posted by: duane at April 26, 2010 3:47 AM

Regarding the causes of global warming, most of us don’t have the education to sort out the competing arguments and we have to trust experts. In our world, when you get expert advice it’s good to ask “Who benefits?” because expert opinions are often slanted in favor of their sponsor, or tainted by ideology or ego.

Dr. Glassman is not being paid off by anyone and he doesn’t seem to be in this for recognition or personal benefit. The situation is reminiscent of Greg Glassman pointing out the overwhelming majority of exercise advice had millions of people wasting their time on programs that don’t work. With the Glassman’s history of evidence based thinking about exercise and diet, I lean towards accepting their analysis on global climate change.

The solar and anthropogenic camps agree that climate is changing, and that will have a big impact on all of us. Are Dr. Glassman’s policy recommendations significantly different from the ones from the anthropogenic camp? It seems like we will need more energy in the future to deal with the change no matter what caused it, and we have to get away from our reliance on burning fossil fuels based on pollution and non-sustainability. I guess I am saying “OK, suppose you’re right. Now what?”

Comment #95 - Posted by: Picket O'Penn at April 26, 2010 3:49 AM

yo~ hi~ :-) korean west point cadet
I had a seminar at crossfit SAP in korea
Lisa, Mike, Kevin were great teacher!
I learned many things about crossfit
and, I'll not forget attending lv.1 certificate seminar.
I'll train myself hard, so I'll challenge lv.2 certificate seminar. Because I want to let korea Army know the Crossfit.
And I would like to send a photo which we took at crossfit sap. please send your mail address!~

Comment #96 - Posted by: Jiwoong Cho at April 26, 2010 4:07 AM

subbed 40lb DB thrusters and 4:1 pull-ups & dips

Comment #97 - Posted by: Tyler Scott at April 26, 2010 4:20 AM

Some incredibly good comments above, particularly Ken C. and Matt_in_the_OZ. Jon Gilson definitely gets a nod, too.

In yesterday's "Sunday Musings" I noted that commenters about Apples recent App development changes were "ascribing malice to what is essentially a business decision." Same thing for some of you here. CF HQ and the Castro family got ambushed by the county. I can assure you that had this not happened we would once again be headed to The Ranch for at least one more year.

Think about it, though. Have you been to the Ranch? It's pretty much nowhere. Minimal parking. Difficult to access services. Live streaming of the event would pose a tremendous challenge. And yet the Coach, Lauren, and the Castro's would have done it again. AND we would have had live streaming too, obstacles regardless.

But in all likelihood this would have been it. 2010 would have been the swan song for the Games at the Ranch just as the X-Games out grew Providence RI. Because that's what the "Sport of Crossfit" is on the way to becoming, the next X-Games. It just is; after the 2008 Games it was inevitable.

It's unfortunate that some among us have made travel arrangements that will need to be changed. Again, while we know that the announcement could have come on Saturday when Tony made his post, why would anyone opine that it could have come any sooner, and for what reason? Contracts and other logistical arrangements are a bear when you have inside info on the venue, let alone when you have just increased the size of the venue by an order of magnitude and moved it a few hundred miles. We heard about it when they could tell us.

I am filled with pride at this announcement, so very happy for and proud of the people who run this place. For Tony Budding, Dave Castro, Nicole Carrole and all of the other folks who keep the wheels turning...congratulations! This is a really big deal. Thank you in advance for what will be a huge, grand show, on the ground and in the 25 hours of live-streaming you have planned.

To Coach and Lauren I send a cyber-hug in memory of the little "gym" you opened to all of us in Santa Cruz and Aromas. I shed the tiniest of tears for the intimacy of yesteryear. And I raise my voice and cheer for your success, and for how you continue to share it so selflessly with all of us.

I'm not sure I've ever been more excited or more proud to be a Crossfitter.

Comment #98 - Posted by: bingo at April 26, 2010 4:25 AM


20# wall ball shots
Muscle-up progressions (from kneeling position with rings ~12" above head)


Comment #99 - Posted by: nutfam at April 26, 2010 4:28 AM

as rx'd


Comment #100 - Posted by: joecam 35/M/190 at April 26, 2010 4:45 AM


Comment #101 - Posted by: jaycmar10 at April 26, 2010 4:58 AM

#82 disagree sorry
this isn't a democrat or republican issue global warming is fake, as you might note that it has been switched to climate change. Like the earth is supposed to be 72 degrees at all times. As far as the scientific community are all in agreement that is also fake, not to mention the scientists that were fudging some of the figures(climatgate). Al Gore got the nobel prize for his propaganda piece on global warming and his solution is a carbon tax that will make him a billionaire, he also owns stock in oil companies.
BTW this workout is Killer not looking forward tho this one!

Comment #102 - Posted by: eddie at April 26, 2010 5:05 AM


13.6# "wall ball"
jumping MU's with rings touching top of shoulders


Comment #103 - Posted by: mom to five at April 26, 2010 5:10 AM




Comment #104 - Posted by: MWade at April 26, 2010 5:17 AM


As rx'd


I had to race against the rain today, both ball and rings became increasingly slippery during the course of the WOD and moist chalk wasn't really helpful.

Many opinions on science and global warming today (I'll spare you mine) but only a handful of WOD results.

Comment #105 - Posted by: Memuc at April 26, 2010 5:22 AM

14:07 as rx'd

25:03 subbed 3pull ups 3ring dips per one muscle up...

Comment #106 - Posted by: Shane Cross at April 26, 2010 5:46 AM


50 wall balls 15#
40 20#
30 20#
20 20#
10 15#

Pull-ups and ring dips subbed for muscle-ups


Comment #107 - Posted by: Rhett at April 26, 2010 5:53 AM

Just wanted to thank Todd and the staff from the St Paul, MN cert this weekend. Way better than I expected. I really enjoyed every part of the level 1 cert class. The demos were very, very good from all the trainers there. Learned so much in these two days. The trainers made it easy to learn from and were very cool about answering any questions we had. Look forward to the Crossfit Kids Cert. Thanks

Comment #108 - Posted by: Norberto Olalde at April 26, 2010 5:55 AM

Wall balls as Rx'd but subbed for bar MUs.

A tired 14:40 after five weeks off any hard exercise. Ouch!

Comment #109 - Posted by: Dr_Nick at April 26, 2010 6:04 AM


Didn't have access to wall balls or rings, so subbed dumbbell thrusters with 20lbs and bar MU's. This was my first time doing MUs and I loved 'em!


Comment #110 - Posted by: Caleb at April 26, 2010 6:07 AM


2 to 1 pull-ups/Dips


Comment #111 - Posted by: elliott at April 26, 2010 6:08 AM

"please do not bounce medicine balls off the wall". Thanks ballys. Substitute 35lb squats. 9:33

Comment #112 - Posted by: Benjamin at April 26, 2010 6:23 AM

subbed 45lb thrusters, 2x IPS pullups, 1x ring dips:


Comment #113 - Posted by: jeglit (m/38/6'4"/220) at April 26, 2010 6:29 AM

just learned to do muscle-ups a couple days ago and thought i would try this as rx'd. my shoulders told me what a bad idea that was during round one. subbed lower reps of muscle-ups.

50 Wall ball shots, 20 pound ball
8 Muscle-ups
40 Wall ball shots, 20 pound ball
4 Muscle-ups
30 Wall ball shots, 20 pound ball
2 Muscle-ups
20 Wall ball shots, 20 pound ball
2 Muscle-ups
10 Wall ball shots, 20 pound ball
1 Muscle-ups


Comment #114 - Posted by: Mike at April 26, 2010 6:29 AM

The new L1 test is well-written. Any trainer who understands CrossFit and reads the journal will pass.

Comment #115 - Posted by: Neil at April 26, 2010 6:40 AM


Wall ball as rx'd
Substituted 2:1 pullups/dips for muscle ups.


Comment #116 - Posted by: D Craig at April 26, 2010 6:50 AM


Rx'd - 24:08

Comment #117 - Posted by: Townsend at April 26, 2010 7:01 AM


I'm back; been out of the loop for a while for work. Glad to be back, but feels as though I'm starting all over again (maybe I am).


WB felt great, and sub'd 3:1 for the M/Us

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska
CF Arctic, http://cfarctic.blogspot.com/
Priest, Anglican Church in North America

Comment #118 - Posted by: Chappy B+ at April 26, 2010 7:01 AM


I'm back; been out of the loop for a while for work. Glad to be back, but feels as though I'm starting all over again (maybe I am).


WB felt great, and sub'd 3:1 for the M/Us

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska
CrossFit Arctic
Priest, Anglican Church in North America

Comment #119 - Posted by: Chappy B+ at April 26, 2010 7:02 AM

"CrossFit has never been published in peer reviewed articles and that doesn't affect our reality." Tony Budding

It does negatively impact credibility. The site is a haven for dilettantism, and this is somewhat irksome to serious academics involved in science who also participate in CrossFit. Silencing critics would simply involve publishing evidence rather than continually making claims to have it (in abundance). At this point, CrossFit easily has the money and more than enough willing professionals to assist in this endeavor. The scientific method is one of inquiry that allows you to make assertions. The community makes many, many assertions, forcefully. Make forceful data instead.

Comment #120 - Posted by: T. Cusack at April 26, 2010 7:28 AM

subbed 3:1 pullups and dips for MU's; thrusters w/ 20# dumbbells in each hand for wall balls


Comment #121 - Posted by: J. Galt at April 26, 2010 7:35 AM

as rx'd 13:27

Comment #122 - Posted by: mike 24/ 158/ 5' 10'' at April 26, 2010 7:35 AM

A big, "Lighten up Francis" to everybody today.

13:55 w/MU progressions from Knees using feet as aid

23:18, Jumping Pull-Ups, Assisted Ring Dip Subs

Cheers from Bangkok- hope we have another day free of civil war tomorrow!

Comment #123 - Posted by: Tim/35/M/70/170 at April 26, 2010 7:42 AM

20# wall balls and subed MU progression from knees

Comment #124 - Posted by: Nathan A Miller (29/M/5'10"/156#) at April 26, 2010 7:43 AM

For time:
50 Wall ball shots, 20 pound ball
8 Seated muscle-ups
30 Wall ball shots, 20 pound ball
6 Seated muscle-ups
20 Wall ball shots, 20 pound ball
4 Seated muscle-ups
10 Wall ball shots, 20 pound ball
2 Seated muscle-ups

Time: 13:31

Comment #125 - Posted by: Derek at April 26, 2010 7:43 AM

Attended CF Lvl 1 Cert at Dallas Strong. GREAT instructions. Definitely recommend it! Love the variety and expertise of instructors- Bobbi gave the best nurtrition spiel I've heard. Annie from Frisco is a dynamite! The Cert test was Legit! Glad it requires crossfit domain knowledge to pass!

Comment #126 - Posted by: Elisabeth at April 26, 2010 7:55 AM

sub: 45lb thrusters, MU: 2pu/2dps

Comment #127 - Posted by: chadcota at April 26, 2010 7:56 AM

7kg med ball (15.4 #)
Rx M-U

34:59 :) Yippy!

Comment #128 - Posted by: Alexandra Rupp F/138#/35 at April 26, 2010 7:58 AM

10:06 as rx'd.

Slightly disappointed I don't get to go to Aromas where Crossfit was made, but, this should be amazing nonetheless.

Comment #129 - Posted by: Seth St. Amand at April 26, 2010 8:02 AM

I Finally, after much anticipation(like a year) completed the Level 1 Cert in Saint Paul, MN this past weekend.

This would not have been possible without the rad HQ staff that was there to facilitate our learing/training. Todd, EC, Rudy, Dennis, Joe, and Robb were amazing to work with for those two days and I hope they how much inspiration they are to each and every person who attended. Their presence, approachability, and uncanny knowledge on the subject matter helped each of us through the weekend to become faster/strong/better as athletes/trainers/humans! I can't thank them enough for all that they do!!!

***If you are even considering attending the Level 1...register already!!! It will change not only your life but everyone you come in contact with after! This stuff is legit!!!

I hope to see you all in L.A. for the CF Games 2010!

Comment #130 - Posted by: Garrett Strating at April 26, 2010 8:16 AM

Too many complaints, not enough work being done...

14:43 Rx'd


Comment #131 - Posted by: Andrew at April 26, 2010 8:21 AM

A week before the games, anyone interested in a VIP lounge should have to complete a WOD. Top 13 athletes get a lounge...not who can pay the most money.

Comment #132 - Posted by: Mark R at April 26, 2010 8:33 AM

31:02 as rx'd. Was at 29:30 with one mu to go, I just could get up for 1:02. Goal was under 30 minutes, so that stunk>

Comment #133 - Posted by: SB at April 26, 2010 8:41 AM

Coach ... thanks so much for putting the Sun article on the site! It is long enough I will have to wait to the weekend ..... but after a quick scan I look forward to it. I do want to ask people to think about this question though: if with six billion people breathing out carbon dioxide why is the Co2 level so low that the big greenhouses need to pipe it in to get their plants to grow? And this with burning fossil fuels. ( and please people I am not sticking up for pollution here ...)

Comment #134 - Posted by: Jo at April 26, 2010 8:48 AM

14:05 Rx'd

Comment #135 - Posted by: Hans at April 26, 2010 8:53 AM



With 5 Kg. wall ball, 3:3 kipping pull-ups/10# assist dips for the muscle-ups.


Made up Friday's hang power clean/burpee WOD.

8:10, with 115#.

Comment #136 - Posted by: Kevin C. at April 26, 2010 8:57 AM

16:10 rx'd

Comment #137 - Posted by: Nickosaurus at April 26, 2010 8:58 AM

50 Wall ball shots, 10 pound ball
30 stool-assisted pull-ups, 30 dips
40 Wall ball shots, 10 pound ball
24 stool-assisted pull-ups, 24 dips
30 Wall ball shots, 10 pound ball
18 stool-assisted pull-ups, 18 dips
20 Wall ball shots, 10 pound ball
12 stool-assisted pull-ups, 12 dips
10 Wall ball shots, 10 pound ball
6 stool-assisted pull-ups, 6 dips
time = 19:23

Comment #138 - Posted by: rox f/45/5'4"/120 at April 26, 2010 9:05 AM

As an environmental studies major, graduating in May of 2010, with a minor in Economics, and an avid crossfitter since fall of 2009, it is very disturbing to me that there are so many crossfitters on here attempting to give input on such a very complex issue like climate change. While there is no disputing the creditability of Dr. Glassman it should be noted that he, amongst the global science community, is on the fringe. There are far more doctors and masters level scientists who have researched, and toiled and concluded that anthropomorphic effects are at play in the shift in the earth's climate.
While I would never attempt to persuade or dissuade anyone on this thread of climate change being "real" or not, I do find it repulsive that anyone who is on this site to challenge themselves physically is concerned with pushing their political opinions on someone else. Especially when those people have no qualifications or true knowledge on the subject.

Comment #139 - Posted by: Dan smith at April 26, 2010 9:19 AM

As Rx'd 22:00

5:02 better than my best 30 MU + PR Karen. I call that progress. Always makes my day. Also I figured out a good taping method. No tears on the wrists is always a plus.

Comment #140 - Posted by: Thatcher M/43/5'10"/200 at April 26, 2010 9:29 AM

45# thrusters for the wall balls due to rain
pull ups blue band assist 2:1


Laura f/47/5'7/150

Comment #141 - Posted by: power-girl at April 26, 2010 9:33 AM

Lots of things to say:

1- Level 1 Cert in Golden, CO was amazing. Matt, Cherie, Nicole, Melinda, Sherwood, and Spealer: you're all incredible coaches, athletes and PEOPLE. Thank you for everything. I mean that.

2- The Level 1 Test - Someone wrote it above. If you read and know your stuff, the test is a breeze.

3- The Games - I never had a chance to go to the Ranch, and I wish I did. But what I don't understand is how a change of venue equals selling out. Coach had that video up a while ago about "can I accept money from a company, put up their banner and still not sell out?" I think that's 100% possible. He's not promoting the products, he's using the money they're paying him to put a sign of theirs. These sponsors and changes of venues are helping to do one thing... fund the growth... and promote the awareness of this program we are all so passionate about. The community is outgrowing the Ranch.

Why does that mean anyone is selling out so we can accommodate more fans? If the same people (just more of them) can attend the Games, why is that not even more special? If people who know nothing about CrossFit want to show up and see the event, will they not become hooked? Why does the culture of "the community", or the effectiveness of the program, or the support of "the community" need to change simply based on a venue switch?

Unknown and Unknowable... keeping the Games at the Ranch every year would have eliminated one of the key things CrossFit prepares us for in life. Next year, don't be surprised if the Games are in Miami. The Venue doesn't create the event. The people that are a part of the event (us) make it what it is, and what it can (and will) be.

CrossFit is growing at an unheard of pace, and before we know it, the Games WILL be on a Spike TV or ESPN. How does that mean we've sold out?

If people continue to learn to move "Large Loads over Long Distances Quickly", and if the program maintains it's goal to "Increase Work Capacity Over Broad Time and Modal Domains", and if people continue to have better Health or "Prolonged Fitness".... THAT is what CrossFit is, in my opinion.

Grassroots - It was a small community until it caught on (through the effectiveness of the Program). It still started as a grass roots program, and no one can change that.

The Ranch - Will always hold a special place in our hearts, Games or not.

The new Stadium - Bring on 8,000 strong, in two different venues, just to SUPPORT the community. That is accommodating the demand. People are flying from around the world, some just to watch. Instead of talking about the multi-hundred dollar plane tickets to sit in the dirt and not be able to see, how about the thousands of people who will all have great views of the amazing athletes?

Sell-Out - Not in my opinion. The Foundation of CrossFit still exists on every level.

If CrossFit is the most effective fitness program in the world (and I believe it is), in our lifetime I feel it will be the most popular regimen on the planet. We will soon be the mainstream, and as long as the foundations and goals of the program remain the same, we will still be true to the "culture" and the "community". That's not selling out. Other programs and mentalities will "sell out" to us when they realize... yeah, I guess these guys did have it right.

Last I checked, nowhere in any article, t-shirt or blog post did anyone say "CrossFit.... underground forever."

-Sorry, getting off of the soap box now.

Comment #142 - Posted by: Smash at April 26, 2010 9:35 AM


MU from knees


Comment #143 - Posted by: Jeff H at April 26, 2010 9:35 AM

2010-04-26: 19:41.(PR's-30MU's's~13mins,Karen~9:40) Rnds@6:39,5:26,4:10,2:34,:50. All MU's singles, WB's broken @36,15,15,15,10. Disappointed with WB's.

Comment #144 - Posted by: gs at April 26, 2010 9:38 AM

16:00, no WB, subbed 45#thrusters

Comment #145 - Posted by: Steeliekid 41 175 67" at April 26, 2010 9:39 AM

CG E-City CrossFit;
31:27-First time doing m/u WOD as rx'd!

Comment #146 - Posted by: Dan Leary at April 26, 2010 9:40 AM


Comment #147 - Posted by: JETT at April 26, 2010 9:45 AM

Warning- the following comments were typed just after today's WOD while still in an hypoxic stupor...

Regarding the global warming debate: read "Physics for Future Presidents" by Richard Muller for a balanced look at the issue.

As to having the Games at The Home Depot venue - anyone considering some more "manual-labor" based WOD's? How about house-framing for time? Or wall-balls with a bucket of nails?
Then next year apply all this work done by the athletes to build our own friggin CrossFIt Center.
Neat idea, now that I think about it.

Comment #148 - Posted by: Thomas Gunning at April 26, 2010 9:50 AM

Subd jumping MU's

Time: 23:22

Comment #149 - Posted by: Jeff M at April 26, 2010 9:53 AM

20# ball to a 9.5' target (A few only got to 9'!)
bar muscle ups

TIME: 18:15

my husband, Russ: as rx'd: 15:34

Comment #150 - Posted by: Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at April 26, 2010 9:54 AM

Wow, not as rx'd and not timed for me:

No ball, so did 10# kb thrusters, and no rings, so did 3x pulls and dips.... still great workout though.

Comment #151 - Posted by: BillB at April 26, 2010 9:56 AM

Wall Ball 25/20/15/10/5
Lat Pulldown 65# 15/12/9/6/3
Tricep Press 65# 15/12/9/6/3


Comment #152 - Posted by: Teri S at April 26, 2010 10:04 AM

anyone else think we need to have a hero WOD for Pat Tillman. i already emailed customerservice@crossfit.com about it. if you feel like i do then email them requesting it also.

Comment #153 - Posted by: Conrad Long at April 26, 2010 10:07 AM

as rxd

Comment #154 - Posted by: Jonblaze at April 26, 2010 10:09 AM

Noticed a strain in my right paraspinal muscles after Friday's WOD. It improved pretty fast after some yoga and heat, and stayed that way for a couple of days until the 5th 40# DB thruster of my first set today. After I got up from the floor, I figured a day off might make sense.

Disappointed, but alive to fight another day...

Comment #155 - Posted by: Sethro at April 26, 2010 10:10 AM

I just had to say... The editing and music in that video is total cheese.

Comment #156 - Posted by: Bill at April 26, 2010 10:11 AM


subbed 4 to 1 pull-ups/dips


Comment #157 - Posted by: corey at April 26, 2010 10:17 AM

I don't have the time to read every comment on here already, so if somebody has made this point already my apologies.

I never got a chance to make it to Aromas. Wish I would have, but I didn't. While I agree that having the Games on "The Ranch" definitely gave it an air of something unique and moving the venue to HDC in LA sacrifices some of that. I am more intrigued by what this means for the future of CF. Here's my prediction, this community is going to blow up and grow in ways that we can barely imagine. I liken it to the growth and development of other once rogue sports like snowboarding, skateboarding and freestyle Moto X. ESPN and the X-Games have taken those sports to an entirely new level. A handful of years ago the best riders in the world would amaze everyone by doing a backflip on a motorcycle. Now that's part of the warm-up. This venue change, I believe will do the same for CrossFit. Of course, that now means that my chances of ever qualifying for said Games are officially done, not that I stood that much of a chance before anyway, but I'm happy for it none-the-less. As an affiliate owner, I'm even more excited. Mainstream, underground, rogue, dirty, clean, LA, Aromas, who cares, it's still CrossFit. It's still the most effective fitness program I have ever encountered. It still allows me to change people's lives in the most amazing and unbelievable ways. I'm all for it!

Comment #158 - Posted by: Dan Hollingsworth at April 26, 2010 10:23 AM

FYI Carson Cali is in the armpit of LA! Parking should be interesting. Good luck if you were planning to bring an RV!

Comment #159 - Posted by: Nina at April 26, 2010 10:27 AM



Comment #160 - Posted by: Dan D. at April 26, 2010 10:30 AM

2010-04-26: 19:41.(PR's:30MU's in 12:02,"Karen" in 9:48)Rnds@6:39,5:26,4:10,2:34,:50. All MU's singles, disappointed with WB's broken@36,15,15,15,10.

Comment #161 - Posted by: gs at April 26, 2010 10:33 AM


As Rx'd - 20:53

Comment #162 - Posted by: Alan at April 26, 2010 10:38 AM

just a thought about the games. I'm excited that crossfit is outgrowing its capabilities. that is a wonderful thing, more people are joining gyms, more people doing their best to become fit. It was inevitable that the games would eventually move to a bigger more people friendly location. It is sad to see things move past the grass roots type feel they've had from the beginning.
My only real question i guess is, will the games move each year? I mean they say they're accommodating for the growth of the sport so shouldn't that include people on the east coast, or for that matter the people in several other countries picking up the crossfit philosophy. wouldn't it be nice to have the games in the midwest or up in the north east. With this first sign of changes to come, how much will they be willing to do for the growth of the community?

Comment #163 - Posted by: m/22/5'9''/200 at April 26, 2010 10:39 AM

34 yom 225 bwt

20 lb wall ball 50/40/30/20/10
MU's 10/8/6/4/2
(subbed 4/4 pullups/ring dips per one muscle up)

had no energy today and not happy with performance
time: 29:24

Comment #164 - Posted by: brian t at April 26, 2010 10:40 AM

age 20 bw 170

20:39 as rx'd
i must've failed about 15 attempts throughout the workout. not happy

Comment #165 - Posted by: Chris S at April 26, 2010 10:45 AM

Rowing muscle ups (almost there)

Comment #166 - Posted by: 0tter1 at April 26, 2010 10:51 AM

Coach ... I didn't know where to post this question. Is this the same Dr. Glassman that writes on 'z pinches' in the IEEE journals (with the other rocket scientist)? His site doesn't seem to have any contact data .... thanks ....

Comment #167 - Posted by: Jo at April 26, 2010 10:56 AM

47yom/210 19:40.

Mentally challenged on my last mu..it took 1:20 to complete. Love this sh-t!

Awesome venue for the Games: congrats guys. We have the Coliseum walls painted on our walls to make you feel like you're in the Arena! The HDC exemplifies this metaphor. It is the Roman Coliseum. And, our affiliate is the gritty, dirty arena in Morocco holding our own version of the Games - sending our best Gladiators off to Rome.

Comment #168 - Posted by: CraigH at April 26, 2010 10:57 AM

14:00 Rx'd

Comment #169 - Posted by: Zeb m/29/160/5'8" at April 26, 2010 10:57 AM

As Rx'ed 21:08

Comment #170 - Posted by: Michael R. at April 26, 2010 11:07 AM

I too was surprised and disappointed about the timing of the announcement and the move to a stadium venue. I thought (and prefer) the Games would remain a looser, more informal open seating event like a bike race or other truly outdoor sporting event. Maybe next year at a different, yet more capable venue!

As far as the timing of the announcement, I'm sure that HQ didn't mean to screw up anyone's travel plans. Probably last-minute changes with the permits at the Ranch for the size of the crowd that was planned. Let's face it, it was a business decision and sometimes in business you just have to make them fast.

Comment #171 - Posted by: Tim Fleck at April 26, 2010 11:07 AM

Just attended the Level 1 Crossfit Cert in San Diego @ USD.

Had a wonderful time, greatly informative. I can't wait to get out there and start seeing great results in both my Clients and Myself. Thanks so much guys/gals for a great experience. What a treat!

Comment #172 - Posted by: Kuma m/24/170/6'4" at April 26, 2010 11:13 AM

Is there a possibility the games could move from the HDC in LA to someplace like Vail, Breckenridge, Keystone, Tahoe, etc. to keep the organic feel. Congrats to finding a new venue on what I'm assuming was short notice, and it's good to see the growth in the sport.

Comment #173 - Posted by: Kevin at April 26, 2010 11:18 AM

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

time 20:02

Wall ball was good for me. I got 30 in the first round but only 5's after that to finish up the round. Mu's I got 4 on the first set then 2's, 3's to start all the rest of the sets.

I took a little longer breaks today. It was hard to keep pushing through. Took to long on the mu's but it was ok all in all. Happy with both exercizes, I just could have cut the breaks, but I was trying to fight monty.

Comment #174 - Posted by: NikNichols42yo 5'7'' 165lbs at April 26, 2010 11:19 AM


since our largest medicine ball is 10lbs I doubled the wall ball reps and subbed pullups & dips for muscle ups at 3X the listed rep count.

3 rounds:
sandbag squats 90.5lbs
sandbag Turkish get ups 68lbs

more fun than a panty raid at the Playboy Mansion

Comment #175 - Posted by: jc at April 26, 2010 11:22 AM

MU's from knees

Time: 12:41

Comment #176 - Posted by: Styder9 m/36/5'8"/161# at April 26, 2010 11:28 AM

50 Thrusters with 2 25# dumbbells
20 Pull-ups & 20 Dips (both with 90# assist)

40 Thrusters with 2 25# dumbbells
16 Pull-ups & 16 Dips (both with 90# assist)

30 Thrusters with 2 25# dumbbells
12 Pull-ups & 12 Dips (both with 90# assist)

20 Thrusters with 2 25# dumbbells
8 Pull-ups & 8 Dips (both with 90# assist)

10 Thrusters with 2 25# dumbbells
4 Pull-ups & 4 Dips (both with 90# assist)

Comment #177 - Posted by: Linwood Wright at April 26, 2010 11:29 AM

14.09. 7kg ball. 60# assisted PUs and Dips 1 of each for each MU.

Comment #178 - Posted by: JonNYC - 40/M/170/5'11" xfit since 6/08 at April 26, 2010 11:40 AM


subbed 4 PU and dips for each MU; 30:15

Comment #179 - Posted by: carl castellano at April 26, 2010 11:40 AM

wall balls target at 8 ft the rest was as rx,d in 10min30

Comment #180 - Posted by: 11381/29/m/5'7/155 at April 26, 2010 11:42 AM


Comment #181 - Posted by: tjo 42/185 at April 26, 2010 11:49 AM

The weekend was phenomenal. I attended the Level One Certification at Crossfit St. Paul.

Thank you Mike and Crossfit St. Paul for hosting. You have a wonderful facility.

Thank you Todd, Rob, Rudy, EC, Dennis, and Joe for your time and effort. You all did an incredible job presenting the material and instructions in a fun, informative, and very professional manner.

Comment #182 - Posted by: tdhalls at April 26, 2010 11:53 AM

as rx'd, time: 16'28

Comment #183 - Posted by: ccfeldt at April 26, 2010 11:57 AM


Comment #184 - Posted by: RDG at April 26, 2010 11:58 AM

14:21 RX'd

Comment #185 - Posted by: Vinther at April 26, 2010 12:02 PM

16:40 sub 45lb thrstr

Comment #186 - Posted by: B-Mo 6', m,32,194 at April 26, 2010 12:10 PM


26:47 Rx'd

Comment #187 - Posted by: Cooper at April 26, 2010 12:13 PM

50 20# Wall Balls, 30 Jumping Pull ups, 30 Dips; 40 20# Wall Balls, 24 Jumping Pull ups, 24 Dips; 30 20# Wall Balls, 18 Jumping Pull ups, 18 Dips; 20 20# Wall Balls, 12 Jumping Pull ups, 12 Dips; 10 20# Wall Balls, 6 Jumping Pull ups, 6 Dips


Couldn't do 20# Wall Balls 2 weeks ago during the Filthy Fifty.


"Illegitimi non carborundum!"

Comment #188 - Posted by: Bill Hoogsteden at April 26, 2010 12:13 PM

as rx'd
WB sucked

Comment #189 - Posted by: justaman - liberty, sc at April 26, 2010 12:23 PM

subbed 45lb thrusters for wall balls

3-1 pu's/dips for mu's


Great WOD

Comment #190 - Posted by: AD at April 26, 2010 12:39 PM

3X PU/Dip for Muscle-Ups - no rings at base gym
Otherwise as Rx'd
CF is growing at Scott AFB!

Comment #191 - Posted by: Ripp DeCut at April 26, 2010 12:45 PM

threw a 20# dumbbell in the air for wall balls
3 pu's/3 dips for mu's
not a great time, but all reps were good. i will not sacrifice form for low time.

Comment #192 - Posted by: mike/40/6'3"/225 at April 26, 2010 12:47 PM

Subbed 3 pullups-3 dips/1 muscle up

Comment #193 - Posted by: CBrown at April 26, 2010 12:50 PM

As Rx'ed 07.08

Very hard and witnessed by my fellow CFers and Fellow SAR Techs. Thanks Mike for the push

Comment #194 - Posted by: Norm Penny at April 26, 2010 12:50 PM


Comment #195 - Posted by: dubbs at April 26, 2010 12:50 PM

As Rx'ed 13:38

Very Hard and witnessed by my fellow Cfers and SAR Techs. Thank again Mike for the push.


Comment #196 - Posted by: Norm Penny at April 26, 2010 12:51 PM

Sorry wrong time actual time was

As Rx'ed 07:08

Very Hard and witnessed by my fellow Cfers and SAR Techs. Thank again Mike for the push.


Comment #197 - Posted by: Norm Penny at April 26, 2010 12:52 PM


As Rx'd:


Comment #198 - Posted by: upstatesooner at April 26, 2010 12:58 PM


subbed 14.5# ball, it's the heaviest I have.

I should have rested yesterday. But I feel my recovery time is getting much quicker.

Comment #199 - Posted by: FinnishCraig m/22/5'8"/155 at April 26, 2010 12:59 PM

For you guys that think the 400 track will be a boring event listen to Tony B at 1:45

"We're going building some additional obstacles and gear..."

Also a good tennis game would be nice ;-)

Comment #200 - Posted by: Johan S at April 26, 2010 1:18 PM

as rx'd
I just got dominated.

Comment #201 - Posted by: magnus 24/5'8"/155-160 at April 26, 2010 1:20 PM

13:45 as rx'd

Comment #202 - Posted by: charbs 190/m/25 at April 26, 2010 1:21 PM

Crowded at the gym, as usual.
MUs in gravitron

Comment #203 - Posted by: EmilX 25/m/163Ibs/183cm at April 26, 2010 1:24 PM


20# db thrusters for wallball
2:1 pullups/dips for MU

Comment #204 - Posted by: Matthew at April 26, 2010 1:27 PM


CFWU x 1 - dips and pullups

Scaled muscle ups to 3x dips and pullups, reps to 15-12-9-6-3. First two dip rounds no assist, 90 assist thereafter. Pullups scaled to 90 lb assist.

8 lb wallballs, reps to 25-20-15-10-5


Comment #205 - Posted by: Charlie N at April 26, 2010 1:29 PM

As rx'd 18:23
Very different trying to do mu's after wallball. My triceps felt the pain.

50 2:19
10 3:45
40 2:28
8 2:24
30 1:52
6 2:12
20 :52
4 1:34
10 :30
2 :20

Comment #206 - Posted by: Jim D. 49/m/165/5'11" at April 26, 2010 1:31 PM

I hurt my shoulder skiing - not to worry, it is actually a "bruised armpit," nothing torn. I fell on the strap of my pack and the plastic clip kind of dug in. So, no MUs today.

Instead, Tabata row, 8 rds avg split 1:33.2. Buy in: back squat 3-3-3+, 185-210-235(8 reps). Light bench press, testing the shoulder, felt okay up to 135 pounds.

I can't claim to be one of the originals or anything, but I have been around to see the recent explosive growth of CrossFit. It is something to wonder at, something to be celebrated. But let's please keep that garage gym feeling alive in our hearts.

Comment #207 - Posted by: Kamper M/45/200/74" at April 26, 2010 1:43 PM

Dan Smith #139,

"Repulsive"?! Serioulsy? REPUSLIVE?

Guess I'd better not get on my economics high-horse about negative externalities of AGW mitigation, or false forced-choice paradigms related to alternate use of present day dollar value of for proposed mitigation funds.

You know, lest I be found repulsive...

Comment #208 - Posted by: bingo at April 26, 2010 1:44 PM

as rx'd
Sacrificed time to complete all m/u's

Comment #209 - Posted by: John L. at April 26, 2010 1:45 PM

12:26 as Rx'd

Fun WOD! I don't care where the games are...just glad we have them.


Comment #210 - Posted by: Dan Blackmon (M/36/5'10"/175) at April 26, 2010 1:47 PM

had to use 12lb ball, so hit 14ft target


Comment #211 - Posted by: Jon-David at April 26, 2010 1:51 PM

The whole reason I would argue most of us "drank the Kool-Aid" in the first place was because we found something uniquely raw and unbridled in the pursuit of "Elite" fitness. It's catching on. It was bound to happen. All this debating back and forth about selling out, T-shirts, and going commercial just turns me off. Remember where you came from, don't worry about the small stuff that you have no control over, and just train! For those of you that bought plane tickets, that really is a bummer. We as a community make crossfit, lets not turn into a bunch of bickering, whiney, primadonnas in the process. Simply put, I am proud to be a part of this community, and I am grateful for the change that crossfit has made in my life. Lets remember where we came from. The word is getting out, the sport of fitness is growing make no mistake about it, but lets not lose focus of why we do this in the first place. To me it's not about the money, location of the games, or even competing against another individual for a trophy, it's about being fit, healthy, and living right. The rest of this stuff is all just a perk anyway. Just train hard, and keep your focus on you.

Semper Fi,

Comment #212 - Posted by: Vic at April 26, 2010 1:55 PM

as Rx'd


Comment #213 - Posted by: Ken at April 26, 2010 1:55 PM


Comment #214 - Posted by: Jon A at April 26, 2010 2:01 PM

subbed 20lb DB thrusters for wallballs (1 each arm)


disappointed with my time, but got all MUs done. i took too many breaks with the thrusters, though.

Comment #215 - Posted by: Eamon at April 26, 2010 2:04 PM

Back is still sore. I found out by doing lightweight DL this morning and some clean and jerks. I have to add this stuff in at some time...

Today's WOD

As Rx'd

Felt like I could have gone faster. Wall balls were the slow part for me. MU felt good and solid. I think I took too many breaks and didn't get winded enough.

Comment #216 - Posted by: Corey Bibolet 40/m/160/5'8" at April 26, 2010 2:04 PM

Bingo you rock. Gawd that was funny.

Comment #217 - Posted by: Brian Mallard at April 26, 2010 2:05 PM


Comment #218 - Posted by: BigSpinJay at April 26, 2010 2:06 PM


SUB: bar muscle ups


Comment #219 - Posted by: Eric-Clint, Texas at April 26, 2010 2:07 PM

20lb wall ball, 10ft target (41,9)(20,10,10)(20,10)(20)(10)

muscle ups (all singles, lockout & kipping)

15:42 04/26/2010 (kipping mu)

Comment #220 - Posted by: johnathon in seattle 28/5'8/153 at April 26, 2010 2:07 PM

As RX'd: 23:00

MU was sticking point. First failure of final MU at ~19:30...ouch.

Comment #221 - Posted by: R.Lee_Seattle at April 26, 2010 2:08 PM

Sorry for rising to the bait above and posting about something other than CF. That just really amazes me.

Comment #222 - Posted by: John Jaeckel at April 26, 2010 2:11 PM

Complete as many rounds in 12 minutes as you can of:
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Ring handstand push-ups

Did this workout rx'd today. Got 10 rounds + 3 pullups. A brief note on ring handstand pushups. This was my first time ever even getting in a handstand on the rings. My friend helped me at first by holding the rings while I attempted to get up and hook my feet. I only fell on him twice. I would say the key is to realize that the rings are not going to suddenly move in such a way as to plant you on your face. After I got up once or twice with his help, I was able to get up pretty much every time with no help at all. Another key is to keep your feet wide so that they hit the ring straps giving you the ability to hook your feet around them. Most of all, you just have to sell out and do it! Good luck and God bless.


Comment #223 - Posted by: Jon/M/28/5'9/155 at April 26, 2010 2:17 PM

4 real MU then pull ups to dips 46 minutes

Comment #224 - Posted by: JoshuaM M/28/73"/165# 100210 at April 26, 2010 2:18 PM

Wall ball, more like wrecking ball for me tonight! working on the full hang open hand muscle up. Had to reset on everyone, thanks to coach Mat for keeping count, putting some songs together ready for next time! Tough WOD but really hit the spot, well done to the many other MU guys at Funct Fit especially Mat FF(on fire) Matt SP(great time big man) and Jack(Fantastic effort)!

As r'xd Time 17:16 (Claire?)

Comment #225 - Posted by: jonEl M/38/5'9"/168 at April 26, 2010 2:28 PM


As rx'd:


Very slow on the muscle-ups, but it was great to do this one outside next to the boardwalk on a late Toronto afternoon.

Hear hear, Bingo. Well said.

More better faster

Comment #226 - Posted by: Marty at April 26, 2010 2:32 PM

16# to 10ft target
Sub pullups and dips X 2


Comment #227 - Posted by: Charles L at April 26, 2010 2:32 PM

First time in a long time I don't see Chuck C. on the mainsite page on a Monday. Where ya at, Chuck?

Comment #228 - Posted by: Nick B. at April 26, 2010 2:38 PM

Yes...go Team Tall from San Diego!

Comment #229 - Posted by: Melissa M at April 26, 2010 2:40 PM

As prescribed, 19:11
Down by the boardwalk, near Lake Ontario in Toronto. A sunny and calm day. Perfect conditions.

I love the look of the new venue for the Games. Like a child going to highschool from primary school, we miss the child's innocense and playfullness of the early grades but are proud of their progress. I am proud of Crossfit's progress and am watching with anticipation as it moves to its next stage of evolutiion. Well done!

Comment #230 - Posted by: Smithy/m/49/5'10"/165 at April 26, 2010 2:45 PM

All I want to say is that in my mind I see CrossFit as a Mass Movement for change. For incredible change in the world. As a person who lives in the fattest country in the world, I see the vast possibilities CrossFit can do for us. We all know that CrossFit does not just change our bodies for the better it changes our minds too. If our community is growing then that means more people are caring about themselves. Strengthening their Minds and Honoring their Bodies. I do not see how growing and adding more bodies, hearts and minds to CrossFit can be bad.

Lot's of Love to CrossFit Headquarters and thank you for starting this movement for change, for all!

Comment #231 - Posted by: Andrea Cross at April 26, 2010 2:54 PM


Sub'd a 14# ball.

Time: 21:03

Cramping up... Damn heat.

Comment #232 - Posted by: Daniel B at April 26, 2010 2:54 PM


45# thrusters
3:1 ring PUs/ring dips


Comment #233 - Posted by: Chas at April 26, 2010 3:07 PM


subbed 20lb DB thruster


Comment #234 - Posted by: cosmo at April 26, 2010 3:08 PM

Sidelined with an supraspinatus tendon injury of my right shoulder
Physical therapy
Modified WOD
50 Kettlebell swings W/20k
10 Dead hang pull ups
40 Kettlebell swings W/20k
8 Dead hang pull ups
30 Kettlebell swings W/20k
6 Dead hang pull ups
20 Kettlebell swings W/20k
4 Dead hang pull ups
10 Kettlebell swings W/20k
2 Dead hang pull ups

Comment #235 - Posted by: Pete In Sun City at April 26, 2010 3:16 PM

Subbed 12lbs medicine ball (I need to get a 20 pounder). MU as rx'ed


Comment #236 - Posted by: Colin, 24/M/170/5'9" at April 26, 2010 3:26 PM


subbed 3.5 PLUPS and 2 RDs for each MU.


Comment #237 - Posted by: KyleNYC at April 26, 2010 3:28 PM

Did not manage todays WOD.

Did 5-3-1 S/P, B/S and snatch balance.

Good Fun

Comment #238 - Posted by: Elaine, Scotland at April 26, 2010 3:31 PM


subs: 20# med ball jumping thrusters to 7.5' target
all else rx: 12:00

Comment #239 - Posted by: jnel at April 26, 2010 3:31 PM

no wall ball. no rings. did "Gi jane" for 15:35. ow!

Comment #240 - Posted by: jak at April 26, 2010 3:33 PM


Comment #241 - Posted by: Justin A at April 26, 2010 3:33 PM

12:37 as Rx'd

great workout, challenging but flowed really well


Louisville, CO

Comment #242 - Posted by: Shawn Bandel at April 26, 2010 3:34 PM


Comment #243 - Posted by: Andy Norwalt at April 26, 2010 3:36 PM

Used a 16 pd. ball/ band assisted pull ups & dips

50 wall ball
30 pull ups
30 dips
40 wall ball
24 pull ups
24 dips
30 wall ball
18 pull ups
18 dips
20 wall ball
12 pull ups
12 dips
10 wall ball
6 pull ups
6 dips


Comment #244 - Posted by: thinlizzie at April 26, 2010 3:41 PM

Dan Smith......

I hate to bag on you again...... BUT! All those special scientists that have taught you all the wonderful things they believe have actually based everything they know on faith. All based in theory that has correlate data that's assumed true until proven otherwise. The majority of modern science is largely based in near blind faith in theories. Modern science could even be viewed as a bit of a religion in this sense. We (most educated people) accept a lot of science as truth simply because it makes sense after being explained, not because there is obvious fact to PROVE anything. I accept most theories, but some get a little far fetched. I just watched a special about Steven Hawking (who I agree to be the most intelligent living person) where he talks about black holes.... It's amazing stuff and impossible for most to grasp but, we soak it up like a sponge. It's easy to just tap the "I believe" button when someone like him is talking. So as a parting shot I'd like to re-state that modern science is only as "right" as long as scientists are unable to prove it wrong. This does not truth or fact make!

Comment #245 - Posted by: Shane/31/6'/190 at April 26, 2010 3:43 PM

Subbed 45lb thrusters and did 1 pullup and 1 dip for each mu.

Baby Face Harry-16mins

Big Pete-20mins

Comment #246 - Posted by: Baby Face Harry m/24/6'3"/200 at April 26, 2010 3:45 PM

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
HSPU to 5” stack x 2,1,2,3,2

As rx’d: 22:54
Foam roll after

Comment #247 - Posted by: Sesoku at April 26, 2010 3:45 PM


18:20 jumping mu

Comment #248 - Posted by: Stretch at April 26, 2010 3:48 PM

D & W
@ home

MU = 3X dips + pull-ups
single band bar dips to rest shoulder

3X dips + pull-ups
ring dips for first set
bar dips as above or rest


Comment #249 - Posted by: waderpro at April 26, 2010 3:49 PM

Ok, 29:40

Had to sub 20#db thrusters and 3x pullup/dip

No place to do a muscle up, the pullup bar is too close to the ceiling.

Comment #250 - Posted by: Flarega 6'4" 220 (1st crossfit workout Nov.23, '09) at April 26, 2010 3:49 PM

subbed thrusters
subbed 1:1 pu and dips per 1MU.
about 30 min

Comment #251 - Posted by: Mike at April 26, 2010 4:00 PM

17:29 with bar muscle-ups and 15lb wall ball shots.

Comment #252 - Posted by: TRIPKASE m/37/5'7/160 at April 26, 2010 4:04 PM


WB 14lbs and Knees, toes to ground MU with ring forehead level. Slow to keep movement correct as shown in Journal video. Each WB was 10 in a row for each round with breaking the parallel.


Comment #253 - Posted by: UD-ai at April 26, 2010 4:08 PM

Subbed 20# DB thrusters for wall-ball and 3:1 pullups and dips for MU.


Comment #254 - Posted by: Brian m/19/6'3"/225 at April 26, 2010 4:09 PM



Comment #255 - Posted by: bo_D_47yom/145#/5'8" at April 26, 2010 4:09 PM

For Dan Smith #139

Saying that the author's opinion is on the fringe is your opinion for which you provide no evidence. It is a subtle attempt at persuasion which you claim to find "repulsive"

Also, some good reading about your climate experts

Comment #256 - Posted by: Flarega 6'4" 220 (1st crossfit workout Nov.23, '09) at April 26, 2010 4:10 PM


50 20# db thruster
40 db


Comment #257 - Posted by: Ted C at April 26, 2010 4:19 PM


WB shots were to 8ft target
MU's were beginner - knees & seated

50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Comment #258 - Posted by: JT at April 26, 2010 4:19 PM

35:58 modified

-20# dumbbell thrusters for wall ball
-2 muscle up progressions = 1 MU
-1 chest to bar pull with 20# vest = 1 MU

MU progression from knees with hands approx 6" above top of head.

If you love old school AC/DC: Just BOUGHT the new Airborne CD: "No Guts, No Glory". Great workout music. 18 tracks all kick butt! This Aussie band is the most refreshing stuff I've heard in a long time...

Comment #259 - Posted by: Ronnieboy at April 26, 2010 4:27 PM

50 20# WB: 1:31
10 Ring MU w/toes on ground: 1:16
40 20# WB: 1:41
8 Ring MU w/toes on ground: 1:00
30 20# WB: 1:06
18 Pull Ups/ 18 Dips: 1:28
20 20# WB: 1:26
12 Pull Ups/ 12 Dips: 1:47
10 20# WB: :37
6 Pull Ups/ 6 Dips: :32

Total Time: 12:28

Switched to pu's/dips on 3rd set because mu progression seemed too easy. I don't have a bar high enough to hang rings to practice full MU's. Cool down: CFE swim workout 20x25 sprints

PM Workout: Bike 30 miles

Comment #260 - Posted by: Casey M/42/170/5'10 Milwaukee at April 26, 2010 4:29 PM

25:43, had to sub thrusters for WB and 3/3 pullups and dips. I got destroyed.

Comment #261 - Posted by: ScottMacArthur at April 26, 2010 4:35 PM

Sub'd WOD:

25 parallette HSPUs
100 pu
100 dips

Time? It felt like an eternity a painful one no less. I am correct that the parallette HSPUs are much more difficult? I can do 50 from the floor (in sets).

Comment #262 - Posted by: JTB at April 26, 2010 4:47 PM

Did 10 extra reps per round of wallball, but used a 15lb ball. Mu's as rx'd on handles...not a full bar..harder than i thought without the middle of the bar there.

17:00 on the dot. My pinky nail started tearing off and bleeding at about the 18th MU because of weird hand positioning. Finished anyways.

Comment #263 - Posted by: Fosco m/175/5'9/23 at April 26, 2010 4:48 PM

Level 1 Cert. Crossfit SAP, Seoul

Thanks Lisa, Mike, and Kevin for the great instruction. Thanks, Kim and John and the rest of SAP for hosting a great event. Kevin's energy was motivating and contagious...unlike his shorts which were repulsive and just awful. Thanks Again, Jim

Comment #264 - Posted by: Jimmy P at April 26, 2010 4:49 PM


W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; (strict pull-ups, push-ups, GHDSU, hip ext.), 1x10.

As Rx: 16:58.

C/D: 8 mobility drills.

Just didn't have it in me today. Muscle-ups were miserably slow. Kinda just feel blah.

Comment #265 - Posted by: rjf (Since 07-20-07. WOD no. 759) at April 26, 2010 4:53 PM


subbed pu's/dips for mu's

Comment #266 - Posted by: Shane at April 26, 2010 4:54 PM

subbed 3/1 pullups/dips for mu
Subbed 45lb thrusters for wallball


Comment #267 - Posted by: Kevin McClellan 48/M/195 at April 26, 2010 4:58 PM

44# thrusters and 3Xpull ups with dips for MU


Comment #268 - Posted by: Jeff M/16/6'/155 at April 26, 2010 5:00 PM


CF Warmup(easy on dips and Pullups)

As Rxd (with 7kg ball, and MUs from 12" box)


Comment #269 - Posted by: Greg-NOLA at April 26, 2010 5:01 PM


Comment #270 - Posted by: Uriel at April 26, 2010 5:07 PM


WU = 500 meter row, SUs (30), overhead squats (15)

Sub'd dips for muscle up (no rings)
Sub'd 20 pound DB thruster for WBs.


Comment #271 - Posted by: Jeremy A. Olive at April 26, 2010 5:09 PM


4 muscle ups on bar then 3:1 pullups/dips to muscle ups after that (attempted a muscle up every set but couldn't do another one)

12# med ball for wall balls

Comment #272 - Posted by: Nate at April 26, 2010 5:13 PM


Didn't want to sub a whole WOD — haven't gotten a muscle up & no wall balls at the Globo — so I did today's CF Endurance anaerobic WOD:

5 x 5 Back Squat 85-90%
Rest 5 min
3 Rounds for Time
10 Jump squats
15 Double unders, Unbroken

Squats: 225-235-245-255-265
—focused on full ROM

RFT: Sub'd 50x singles

Anyone on here do CF Endurance along w/ main site? If so, thoughts?

Comment #273 - Posted by: DenverDawg at April 26, 2010 5:18 PM

sub 23# ball, mu's 7/3,then unbroken
wu-run 30 mins with Bo park-porto-11th-home

Comment #274 - Posted by: gregev at April 26, 2010 5:19 PM


Comment #275 - Posted by: phen at April 26, 2010 5:19 PM

As rx'd 16:43

Comment #276 - Posted by: Jon at April 26, 2010 5:22 PM


TIME: 20:48 15# med-ball, all the gym has.

I hate WBS...but I can do MUs so thats cool too.


Comment #277 - Posted by: BlackCatX-Fit at April 26, 2010 5:25 PM

SUB 25# th
SUB 3x 80# pd
SUB 3x bd


Comment #278 - Posted by: Ticotexas M/40/69/150 at April 26, 2010 5:35 PM

subbed 4:1 pullup / dip for MU and 14# ball: 24:49

Comment #279 - Posted by: Casey at April 26, 2010 5:35 PM

Burg wu, WOD subbed grn band ast DHMU, 13.23. Cashout: pistols, 3x/leg 1 POOD

Comment #280 - Posted by: apolloswabbie at April 26, 2010 5:38 PM

sub 3:1 pullup/dip


consistent effort all the way through

Comment #281 - Posted by: controlfreak at April 26, 2010 5:40 PM

bar muscle ups and 45# thrusters

Comment #282 - Posted by: ryan 6'/33/185 at April 26, 2010 5:43 PM


as r'xd 20 mins

Comment #283 - Posted by: MikeEGFD at April 26, 2010 5:46 PM


subbed DB thrusters for WB throws
and Pull-ups and Dips for MU

Time: 34:56

Comment #284 - Posted by: dschmals15 at April 26, 2010 5:49 PM

F/34/5'3"/108 Done!!! wall balls with a 6lb ball and asst pull ups after a kickboxing class...flet awesome. I dont use a ton of weight and go slow to watch my form. Thanx Cross Fit You have really hleped me gain some muscle :)

Comment #285 - Posted by: Mindy S at April 26, 2010 5:50 PM

For time: 50, 10, 40, 8, 30, 6, 20, 4, 10, 2

F/46y/62"/140# JULIA
Wall Balls 9' 9#
3 Jumping Pull-ups, 3 Bridged Dips

M/41y/68"/155# GEORGE
Wall Balls 10' 20#
Muscle-ups with Rings at eyebrows

Comment #286 - Posted by: George Hernandez (in Chicago) at April 26, 2010 5:50 PM



Comment #287 - Posted by: jmiguel20 at April 26, 2010 5:52 PM

subbed 3/1 pullups/dips for mu
Subbed 45lb thrusters for wallball


Comment #288 - Posted by: Glenn m/42/180 at April 26, 2010 5:54 PM

4th week of crossfit.
NO medicine ball.
NO rings.
Replaced with Jerks, pullups and dips.

For time: 27 mins 49 seconds.

Absolutely kaput. Can barely type.

Comment #289 - Posted by: Perry Cox at April 26, 2010 5:54 PM

subbed 4:1 pullup / dip for MU and 12# ball (all they have at my Globo): 17:45

Comment #290 - Posted by: Alyssa at April 26, 2010 5:59 PM

subbed the muscle ups for 4:1 Dips and pullups
otherwise as rxed 25:07

Comment #291 - Posted by: John/25/157 at April 26, 2010 6:10 PM

18:57 rx

Comment #292 - Posted by: sbennett at April 26, 2010 6:12 PM

Bar muscle ups and 35lb plate thrusters....



Comment #293 - Posted by: soulsurfer at April 26, 2010 6:19 PM

As RX'd (22# home made wall ball)

My Time:

I felt pretty good about that... no missed MUs!

After that I did wall walks to work on back flexibility and stretched out my legs with the IdealStretch. I'm trying to get myself into the habit of doing this everyday to fix my air squat. Now it's time to go cook! :)



Comment #294 - Posted by: Daniel Krull AKA "Franiel" at April 26, 2010 6:22 PM


subbed for muscle-ups ->pullups and ring dips 3 for 1 (and that was a stretch)


Comment #295 - Posted by: BruceS at April 26, 2010 6:27 PM


MUs were from knees

Comment #296 - Posted by: JimL at April 26, 2010 6:30 PM

Rx 16:40 hard but not killer

Comment #297 - Posted by: bobby c at April 26, 2010 6:44 PM

subbed 3:1 pullups/bench dips for muscle-ups
Time: 23:48

Comment #298 - Posted by: Chuck m36/5'8"/175 at April 26, 2010 6:53 PM

Not rx'd tried to give myself a handicap by doing as many bar mu's as possible before bc only had 12# ball threw it to 12 ft and did jumping mu's for the actual part of the wod 15:30.2

Comment #299 - Posted by: Cphil24m/156#/5'9" at April 26, 2010 6:55 PM

First time doing crossfit in about a month. Been staying active with running and biking, but not much beyond the endurance stuff.

Subbed pullups and bench dips (3 for 1) for muscle-ups.

Used 12# medicine ball - threw it straight up about 12 feet instead of against a wall.

16:12 after a 3.5mi run.

Comment #300 - Posted by: blckorder at April 26, 2010 6:58 PM

Had my Level 1 cert this past weekend at USD and Ihave to say, it was totally worth it. Not only did I learn how to do the fundamental movements correctly, I learned a lot about myself and how to coach others the proper mechanics.
I also encourage all who have hesitation about what CrossFit is, to invest in your health and get certified!!
Thank you so much to the CrossFit instructors who took the time to educate and share their personal experiences with me.

Comment #301 - Posted by: Tami at April 26, 2010 6:59 PM

Subbed Muscle ups for 3:1 Pull ups and dips


Comment #302 - Posted by: Rafael Lopez at April 26, 2010 7:15 PM

sub'd 3pu/3dips for each MU


Comment #303 - Posted by: Todd S at April 26, 2010 7:23 PM

Just attended Level 1 Cert at CrossFit Strong in Dallas and was deeply inspired and impressed with the Cert Staff. Chuck, Bobbie, Joe, Russell, Spencer, Crystal you all were awesome thank you all very much for sharing your Crossfit knowledge and expertise. Also, big thanks to Strong box owner Gale for being an excellent host. Hope to see you all again soon!

Comment #304 - Posted by: Enrique D at April 26, 2010 7:30 PM

21 mins as Rx'ed...pretty happy with that as I have only been doing crossfit for two months and just learned how to do muscle ups on rings a week ago!

Comment #305 - Posted by: Will E at April 26, 2010 7:31 PM

21:29 with jump m/u as the sub. Missed last cycle, it's good to be back!

Comment #306 - Posted by: marcengine2 (m/45/195 at April 26, 2010 7:32 PM

15'58" except did muscle-ups on a regular pull-up bar... no rings at this gym

Comment #307 - Posted by: Tony at April 26, 2010 7:39 PM

Subbed the dips and pullups for muscle ups.

Comment #308 - Posted by: Daniel Mason at April 26, 2010 7:40 PM

45lb thrusters-pullups-bench dips



Comment #309 - Posted by: Matt 33/178/69 at April 26, 2010 7:49 PM

11:28 Rx'd

Comment #310 - Posted by: Josiah Ertz at April 26, 2010 8:14 PM

16:35 40# dumbell thruster

Comment #311 - Posted by: Allie 39/M/170 at April 26, 2010 8:16 PM


As Rx's


Comment #312 - Posted by: BigRobb at April 26, 2010 8:26 PM


Comment #313 - Posted by: B. Rhaly at April 26, 2010 8:29 PM


As Rx'd 25:07

Comment #314 - Posted by: Daniel Byrne at April 26, 2010 8:38 PM

as rx'd:

14:00. I was pretty pleased with myself.

Comment #315 - Posted by: jamie/31/m/175/5'11" at April 26, 2010 8:40 PM


Comment #316 - Posted by: cort at April 26, 2010 8:55 PM

12:53 assisted mu's

Comment #317 - Posted by: Rory Mac at April 26, 2010 8:59 PM



Did 5x3 of 155# Front Squat

Today's WOD: As Rx'd

Time 16:12

Comment #318 - Posted by: Ransom at April 26, 2010 9:05 PM

subed M/U with Pullups and Dips 3:1 ratio
This was rough

Comment #319 - Posted by: Robert Townsend at April 26, 2010 9:15 PM


brutal my arms are dead!

50 wall ball 12lbs
40 pullups/dips
40 wb
32 pu/d
30 wb
24 pu/d
20 wb
16 pu/d
10 wb
8 pu/d


college student just moved home so now have limited equpiment dang hopefully I win the lottery or somethin so that I can buy some decent stuff

Comment #320 - Posted by: Mark at April 26, 2010 9:18 PM

Let's not stop progress just 'cuz there's 700+ million cars on the road EVERY DAY burning fossil fuel. (More in China everyday.)
Gotta give it to those Global Warming alarmists. They just don't give up.

Comment #321 - Posted by: billcorno at April 26, 2010 9:30 PM

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

Still can't do a MU but I am getting stronger, faster, etc. No time on this WOD. Knocked out the wall-ball as rx'd and worked on MU pratice along with some extra pull-ups, K2E, and feet to bar.

OooRahh CrossFit

Comment #322 - Posted by: W.D. at April 26, 2010 9:35 PM

Had to do the MU sub of 3 Pullup/3 dip per MU

otherwise, rx'd

Time = 22:34

Comment #323 - Posted by: BRICEJ m/23/164/5'8" at April 26, 2010 9:40 PM

Rx'd 32:34

First MUs in 6 months since arm injury. Lots of 1 or 2 reps then waiting to recover.

Freaking Garage Gym MBs are all lopsided and hard to get a rhythm with. Ended up cleaning 1/2 the reps. Oh well suck it up!

Comment #324 - Posted by: Mauricio at April 26, 2010 10:11 PM

10:40, subs as follows:
-20 lb airballs (~8' ceiling)
-2 x ring dip / MU
mistakenly did MUs 2 days ago instead of burpees, wrists couldn't handle more MUs

Comment #325 - Posted by: Ajax at April 26, 2010 10:24 PM

In the park, no equipment- subbed for time:
3 sets each of:
10 Karate forward stance step/lunge ; various punches
10 Burpees
10 Back stance steps/ squats; various blocks
10 Sit-ups
Followed by 2 sets 10 ea side thrust kick, front thrust kick

Comment #326 - Posted by: peejay2 at April 26, 2010 10:33 PM


Had to use a stool for the transition on the muscle ups.

Comment #327 - Posted by: John M/26/5'9"/195 at April 26, 2010 10:35 PM


SUBBED 45LB Thrusters for Wallballs, didn't have a ball with me.

Muscle ups, first 16 were at RX'D, the rest were jumped in the rings,

time was 19:20

Good WOD.


Comment #328 - Posted by: SANTI at April 26, 2010 10:37 PM


As rx'd 16:46

Comment #329 - Posted by: Anthony C at April 26, 2010 10:55 PM


muscle ups done on pull up bar.


Comment #330 - Posted by: tpd122 m/23/5"8"/167 at April 26, 2010 10:57 PM


Sub: 3 Pull ups and 3 Ring Dips per 1 Muscle-up

Comment #331 - Posted by: Logan Gelbrich M/24/6'3''/210 at April 26, 2010 11:11 PM

50 thrusters, 45 lb db
20 DH pullups
20 dips @ 8:09
40 thrusters, 45 lb db
16 DH pullups
16 dips @ 15:53 (7:43)
30 thrusters, 45 lb db
12 DH pullups
12 dips @ 21:27 (5:35)
20 thrusters, 45 lb db
8 DH pullups
8 dips @ 24:52 (3:24)
10 thrusters, 45 lb db
4 DH pullups
4 dips @ 28:07 (3:14)


Comment #332 - Posted by: avitevet at April 26, 2010 11:18 PM


No rings did 3 pull ups and 3 dips for each MU

Comment #333 - Posted by: Cleveland at April 26, 2010 11:30 PM

5Kg wall ball 11feet
Dan 24:58
James Pull-ups not Muscle-ups about the same time (timing error).

Comment #334 - Posted by: Optimistic Dan at April 27, 2010 1:30 AM

sub'd bar muscle ups. 15.4# med ball largest gym had


Tomorrow scares me...

Comment #335 - Posted by: KB 24/5'10/200 at April 27, 2010 1:40 AM


Comment #336 - Posted by: TomO/43/M/200 at April 27, 2010 2:53 AM

18 yrs/ 5'7"/ 150 lbs



No rings did bar muscle ups and used 12 lb ball

Comment #337 - Posted by: mike at April 27, 2010 3:24 AM


Comment #338 - Posted by: Pacers at April 27, 2010 4:33 AM

As Rx'd 14:06

Comment #339 - Posted by: Costello at April 27, 2010 4:58 AM

as rx'ed

Comment #340 - Posted by: Brandon Ecker at April 27, 2010 4:59 AM

muscle up progressions (from bench)

Comment #341 - Posted by: runningeasy m/44/5'9"/205 at April 27, 2010 5:06 AM

12:07RX from now on doing the main site.

Comment #342 - Posted by: jay at April 27, 2010 5:14 AM

M 36/5'10"/170

Sub CTB pullups and ring dips for MU


Comment #343 - Posted by: Rholl at April 27, 2010 5:20 AM

Wallballs as Rx'ed.

Sub'ed one L-pullup from seated position and one ring dip for each muscle-up.

Total time = 16:14

Comment #344 - Posted by: fosterww98 at April 27, 2010 6:01 AM


Wall balls were ugly
Muscleups were progressions (rings at top of shoulders)

Comment #345 - Posted by: Pokey at April 27, 2010 6:15 AM

Muscle-ups are the bane of my CrossFit existance. Need to practice more. Made it through the first 10 without jumping, but had to use the legs on the rest. Wall-balls as rx'd.


Comment #346 - Posted by: mtr/m/5'9"/168 at April 27, 2010 6:30 AM

13 minutes with 25 lb ball and strict muscle-ups

Comment #347 - Posted by: MoisesDelMar M/26/165/5'8'' at April 27, 2010 6:47 AM


subbed 10# wall ball.

used graviton for MUs

Comment #348 - Posted by: matt m/46/65"/154lb at April 27, 2010 6:48 AM

Gunnar: 20:51 rx'd
Paul: 21:53 3 to 1 w/ 16lb ball
Harold: 23:40 rx'd
Jen: 23:48 14lb ball w/ jumping mus
Ryan 25:48 2 to 1 18lb ball
Chris: 26:12 2 to 1 grav. w/ 18lb ball
Shawn: 28:23 1 to 1 grav. w/ 14lb ball

Comment #349 - Posted by: Jenniferg at April 27, 2010 6:52 AM

7 'real' mu's the rest jumping


finally figuring out the mu, man it feels good when you get a few in a row.

Comment #350 - Posted by: mtvet/45/6'/211 at April 27, 2010 6:54 AM

I am in agreement with some earlier posters that this forum is not the best for generating critiques of the substance of Dr. Glassman's article. However, it does not cease to surprise me how popular the anti-AGW view seems to be here.

There have been a number of snarky comments about how it should be obvious that the sun dominates climate. This seems to ignore the heart of the matter, which is that departures from equilibrium are what matter, not absolute levels. There is ~1367 W/m^2 of sunlight hitting the earth, whereas the levels of radiative forcing climate science talks about is ~2.5 W/m^2. It's not a secret that the sun is important, but it shouldn't take too much imagination to think that other things can have an effect of that size.

Furthermore, shouldn't it be just as obvious that if you're going to burn a whole lot of stuff, it will have an effect on the atmosphere?

Anybody who says the science of climate change is a cut-and-dry case is wrong: there's too much uncertainty at this point. On this I think most reasonable people are in agreement. This uncertainty is particularly true for people who aren't experts in the field and don't really know who precisely to listen to (I would include myself in this category).

Let us assume that there is a range of possible right answers, ranging from "human activities have no effect on climate and mitigation efforts will just be a waste of money" to "human activities will have near-term catastrophic effects on the climate and hence on human welfare." Not being an expert, I believe the probability of either of those extremes being right is non-zero. For the people who think the scientific consensus is a sham, are you really willing to say you are 100% confident in the first extreme?

As a result of this uncertainty, namely, that the potential for catastrophic effects caused by human activities exists, I think a substantial amount of investment in mitigation technologies is justified. Moreover, I think the associated costs are often overplayed and the potential secondary benefits (reduced pollution, energy security, etc.) are great, but that is a different discussion.

I realize I am a day late on this discussion, but look forward to hearing your thoughts if there are people still reading this.

Comment #351 - Posted by: Yashvin at April 27, 2010 7:07 AM

First time doing MUs as rx'd in any workout!!!


Comment #352 - Posted by: ferb44 at April 27, 2010 7:32 AM

Lots of Subs:

15# ball -
3 PU's / 3 Dips per MU


Comment #353 - Posted by: texinma at April 27, 2010 7:35 AM


subbed 45lbs thrusters 4 wall ball. 27:30

Comment #354 - Posted by: Karim saoud at April 27, 2010 7:40 AM

50 Overhead Throws @ 20#
30 Pull Ups / 30 Dips
40 Overhead Throws
24 Pull Ups / 24 Dips
30 Overhead Throws
18 Pull Ups / 18 Dips
20 Overhead Throws
12 Pull Ups / 12 Dips
10 Overhead Throws
6 Pull Ups / 6 Dips

Overhead throws because the place I workout at doesn't have a spot to throw up a ball without damaging anything, and it doesn't have muscle ups so I did a 3:1 conversion like the FAQ says is proper.

Killer WOD .... did it in 20:00.

Comment #355 - Posted by: Albino Rhino at April 27, 2010 8:01 AM

14:28 Rx

Comment #356 - Posted by: GAC - M/27/6'4/185 at April 27, 2010 8:06 AM

at home in garage: 21:30
25lb db thruster
3:1 pullups/pushups

Comment #357 - Posted by: john h m/42/205 at April 27, 2010 8:38 AM

Sub'd 18lb ball on 40 and 20 Wallballs
Did 4 and 4 for MUs

Comment #358 - Posted by: Ryan at April 27, 2010 8:56 AM

subbed 15# ball, did 3 ring PU and 3 ring Dips for each MU


Comment #359 - Posted by: cme f/31/5/6/168 at April 27, 2010 9:02 AM


14# WB
3:1 PU
2:1 Push-ups


Comment #360 - Posted by: bingo at April 27, 2010 9:45 AM

13:48 wall ball as rx'd, mu's were jumping.

Comment #361 - Posted by: jbear 36/m/215 at April 27, 2010 9:50 AM

C: 30 muscle-ups, first time I got through all 30 without getting a wrist rip.

BG: 1ST MUSCLE UP EVER, then 12 more.


Comment #362 - Posted by: XFit Rice Owls at April 27, 2010 10:37 AM


Subbed barbell (45#) thrusters for wall ball shots
Subbed 3x pull-ups and 4x push-ups for muscle ups


Comment #363 - Posted by: cnc at April 27, 2010 10:38 AM

Did all the Wall Ball Shots as RX'd
Can't do MU yet, so subbed it with pull-ups and ring dips. Still, wicked good workout!


Comment #364 - Posted by: justintime38 at April 27, 2010 11:45 AM

As rx'd: 11:00

Comment #365 - Posted by: jeo at April 27, 2010 12:05 PM


Did assisted/jumping MUs, but first time I've really ever attempted them so it was pretty ugly


Comment #366 - Posted by: XAF at April 27, 2010 12:13 PM

scaled from 40
X 3 pu/dips

Comment #367 - Posted by: Fatt Boy at April 27, 2010 12:15 PM


ran 2.2 miles
x 2 pu/dips

Comment #368 - Posted by: tpdfish at April 27, 2010 12:19 PM

Subbed 14# ball and 3X dips and PUS.


Awesome wod.

Comment #369 - Posted by: Adam A. at April 27, 2010 1:05 PM

ran 1.5
CFWU 2x15

pullup/dip sub--14;40

Comment #370 - Posted by: budd-50-5-9 170 CF 06 at April 27, 2010 1:15 PM


Sub'd 3 to 1 each pull-ups and push-ups for MUs.


Comment #371 - Posted by: Rustypelican at April 27, 2010 1:17 PM


w/45 b-bell

Comment #372 - Posted by: deano at April 27, 2010 1:40 PM

as rx'd

Comment #373 - Posted by: esztanyo at April 27, 2010 1:46 PM

50 (20 # Dumbell Thrusters)
10 Dips
40 etc
Good Workout.
2:30 Rower
50 Weighted Sits

Comment #374 - Posted by: dyagg at April 27, 2010 1:51 PM

31 yom, 190 lbs

23:36 subbed 45 lb barbell thrusters

Comment #375 - Posted by: Jeff Weltmer at April 27, 2010 2:02 PM

Subbed jumping Muscle Ups. If I could figure out how to do a kipping muscle up I could probably do more than one or two unassisted in a row.

Comment #376 - Posted by: Exodus813 18/M/6'0"/170 at April 27, 2010 2:44 PM

CFWUx2x15, ex pullups

40/30/20/10 scaled

4:29/4:35/3:31/1:23 = 13:59 total

Comment #377 - Posted by: Pete - Decatur at April 27, 2010 2:53 PM

As RX'd

Comment #378 - Posted by: Matt Burritt at April 27, 2010 3:35 PM




Comment #379 - Posted by: Jake at April 27, 2010 4:10 PM

As rx'd: 15.58

Comment #380 - Posted by: Honcho M/31/5'10"/170 at April 27, 2010 4:48 PM


As rx'd

Comment #381 - Posted by: Brandon Burritt at April 27, 2010 5:07 PM


4/1 pullups & dips

Comment #382 - Posted by: The polish rifle at April 27, 2010 5:40 PM

Subbed pull-ups/dips for muscle-ups


Did some thrusters after:

5 x 45
5 x 95
5 x 115
5 x 135


Comment #383 - Posted by: Dean at April 27, 2010 5:43 PM

Wall balls, 5 Kg
MUs from kneeling position - mixed with some lowers.


Comment #384 - Posted by: Nicky (F/46/5'2"/121) at April 27, 2010 5:57 PM


Wall Ball - 10 lb

muscle-ups kneeling assist - I think I might actually be able to do one soon - a lot of technique, esp. the false grip...essential.



Wall Ball 4 lbs.

muscle ups assisted from knees - jump to press up

Comment #385 - Posted by: Balsy at April 27, 2010 6:08 PM

10 lb medicine ball (it's all the globo gym had)

all else rxd


Comment #386 - Posted by: Jean-Paul Lara (26/m/5'10/173 at April 27, 2010 6:59 PM

I think this took me 18:45. I can't remember right now to be quite honest.

Comment #387 - Posted by: Erik 29/M/76.5"/200 at April 27, 2010 7:11 PM


Comment #388 - Posted by: bill/51yo/6'/212 at April 27, 2010 7:28 PM

As rxd

Comment #389 - Posted by: Blutke at April 27, 2010 7:32 PM

23 / M / 5'9" / 135lbs

11lb ball, seated muscle-ups


I need to get or make a heavier ball; the heaviest one at the Y is eleven or twelve pounds.

Comment #390 - Posted by: BC at April 27, 2010 7:50 PM


As rx'd 19:40

Comment #391 - Posted by: Keetron at April 27, 2010 8:11 PM


As RX'd- 14:54. This was a tough w.o.d to follow up "Paul" with. Muscle ups were a little slow.

Comment #392 - Posted by: Rayzor at April 27, 2010 8:16 PM


got through 22 muscle-ups then did 4 to 1 sub for the rest. first wod using muscle-ups

Comment #393 - Posted by: Raph at April 27, 2010 9:10 PM

This was my first crossfit.com wod in 2010. I have been following 70's big for the last 5 months and i have got a lot stronger but my met con has gone backwards.

Todays wod using a 12lb med ball in 21.50

Comment #394 - Posted by: Gerard McAuliffe at April 28, 2010 2:45 AM

#25 WB @ 12:43

Comment #395 - Posted by: amped 35/M/190/6' at April 28, 2010 3:56 AM


Sub. 14# med ball

Comment #396 - Posted by: Mark B 37/6'/m/188 at April 28, 2010 4:39 AM

45# thruster 50-40-30-20-10
pu 20-16-12-8-4
ring dip 10-8-6-4-2


Comment #397 - Posted by: bookworm at April 28, 2010 4:51 AM

3x3 pull/dip


Comment #398 - Posted by: JerryM M/38/255/6'2 at April 28, 2010 4:52 AM

First WOD since start of rugby season
30lb dumbell thrusters
80lb plate for pull ups/dips x 3 (subbed for muscle ups)

Comment #399 - Posted by: Brad at April 28, 2010 4:58 AM

Do you think that ESPN will start covering the CF Games?? haha I can just see Scott Van Pelt talking about muscle-ups and analyzing deadlift form..haha good for CF the more the better!!

Comment #400 - Posted by: Zac at April 28, 2010 5:07 AM

25/20/15/10/5 27.5# SDLHP
15/12/9/6/3 Lat pulldown(60#) and Tricep press (65#)


Comment #401 - Posted by: Margaret C at April 28, 2010 5:32 AM

25/20/15/10/5 Wall ball 10#
15/12/9/6/3 Lat pulldown(60#) and Tricep press (65#)


Comment #402 - Posted by: Susan M at April 28, 2010 5:34 AM


88# thruster
3 dips/pull ups for every MU

Comment #403 - Posted by: fitz13 at April 28, 2010 6:56 AM


As Rx'd. 20:27

Comment #404 - Posted by: denob at April 28, 2010 7:16 AM

Subbed 20# DB thrusters, 2x1 ring dips, 4x1 PU


Not the best workout, not the worst.

The climate change denial stuff is really disappointing. One of the reasons I have been so enthusiastic about crossfit since I started doing it a couple years ago is that everything I read about the latest science on nutrition, flexibility, building muscle and bone density, recovery, etc. is consistent with what Crossfit is preaching. Now there's going to be an article in the CF journal that disputes a conclusion that is supported by all of the national academies of science from every major country in the world? This has nothing to do with fitness and really will make me think twice about telling somebody to check out this site in the future.

Comment #405 - Posted by: Gremnatious M/30/180/6'1/North Carolina at April 28, 2010 7:16 AM

It'll be cool to have it at a professionally designed place for the spectators. It'll also be cool to make the games profitable for CFHQ via spectators (whether they were or not before, and whether this will put it in the black, I don't know). Guys have been giving us a great system for years now, it's only fair that they invent something new and capitalize on it.

That said, do you know what someone like the Glassmans can do if they have a larger pool of resources? News flash folks: They aren't going to sit on their money, they'll use it to provide something *better* than what they are now, in the areas that are their passion. That's bad news for the mainstream "it's always been done this way", let me tell you. That includes bad news for crappy fitness programs, crappy medicine, crappy science, and crappy anti-free-market politics.

That all being said, about the permit... I'm *pissed* that the township of Aromas thinks that the Castros have to ask permission to use their OWN PRIVATE PROPERTY to do with as they please. I'd say that's just what happens in Commiefornia, but the same crap happens in every other state in the country, cities thinking they can tell private property owners what they can and can't do with their own private property, regardless of the fact that it's not infringing on anyone else's rights.

But, I've got a feeling that if we keep doing what we do, and Glassmans keep fighting their fight against crap like the township is pulling, incidents like the township saying "you can't use your property unless we give you permission" will become a thing of the past.

Comment #406 - Posted by: Matt DeMinico at April 28, 2010 8:09 AM

33# thrusters
1 ring dip/1 pu for mu


Comment #407 - Posted by: beemer (f/38/5'4"/130) at April 28, 2010 8:14 AM

20 minutes flat

20lb ball
push ups and dips in place of muscle ups

I did push ups so I could be in a small space at my YMCA, oh yeah I couldn't do a muscle up if my life depended on it

49 today/ 200lb/ male

Comment #408 - Posted by: Stuart at April 28, 2010 8:27 AM

50 Wall ball shots, 20 pound ball
40 Wall ball shots, 20 pound ball
30 Wall ball shots, 20 pound ball
TIME: 18:15

Comment #409 - Posted by: xbadamsx at April 28, 2010 9:01 AM

11:48 as rx'ed

Comment #410 - Posted by: jk at April 28, 2010 9:03 AM

16:25 as Rx'd

Comment #411 - Posted by: Jette 40/M/5'11"/175 at April 28, 2010 9:19 AM

28:08, pullups were done with 5 plates of assist due to a hand injury.

Comment #412 - Posted by: Matt Gilson at April 28, 2010 9:59 AM

subbed 4/4 pullup/dip per muscle up


Comment #413 - Posted by: Panger at April 28, 2010 10:30 AM

subbed 3:1 MU

Comment #414 - Posted by: gary martins at April 28, 2010 10:40 AM

also subbed 20lb db thrusters

Comment #415 - Posted by: gary martins at April 28, 2010 10:41 AM

14:49 as rx'd

* third WOD of the day. Did strength work, then a met con, and did this after 20 min rest.

Comment #416 - Posted by: MarcusG 5'9" 170 at April 28, 2010 11:09 AM


Subbed 2:1 pullups & dips for muscle ups - I know I should have done 3:1, but I had limited time today.

Comment #417 - Posted by: Chris O m/29/176 at April 28, 2010 2:15 PM


I might have miscounted a few numbers (those wall balls get quite repetitive)


Comment #418 - Posted by: Clack_Attack at April 28, 2010 6:06 PM

22:20. Ring grip slip killed time.

Comment #419 - Posted by: Xman at April 28, 2010 8:06 PM

M/ 36/ 132 lbs/ 5'-6"
I used a 10 lb med ball because that's the heaviest the gym has. I did however throw it up about 13 feet high each time.
Fun WOD... taxing and fast. I followed up with 100 D.U.s for time.. did em in about 1:20.. a lot slower than yesterday's post WOD, when I did that in about 1 minute.

Comment #420 - Posted by: Anton at April 28, 2010 9:07 PM

20# db thrusters
seated MU

Comment #421 - Posted by: schinizel/m/5'9/31/150 at April 28, 2010 9:28 PM

What happened to Amanda Miller? RIP....

Comment #422 - Posted by: Steve at April 29, 2010 5:50 AM

Subbed 2 PUs/dips per MU, and 40# DB thrusters for wall ball shots.

18:55. Great arm workout.

Comment #423 - Posted by: Slav 22/m/68"/153 at April 29, 2010 7:33 AM

replaced with "fran" since i'm 4 months into crossfit and have never done it

5:45...wow that hurt, met pukie

Comment #424 - Posted by: John/24/5'8/175 at April 29, 2010 10:13 AM

50/40/30/20/10 wallball 20# 10 ft.
10/8/6/4/2 assisted muscle ups

Comment #425 - Posted by: surffire at April 29, 2010 11:59 AM


I made this one up yesterday

As rx'd


Comment #426 - Posted by: m t cowboyd at April 29, 2010 12:56 PM


45# barbell thrusters (as my homemade med ball blew a huge hole in it)
1:1 pu/dips for mu's (did strict work on both)


on to tonight's wod.

Comment #427 - Posted by: berts (6/41/180/M) at April 29, 2010 1:07 PM

19# home made ball
scaled to jumping Muscle Ups

Comment #428 - Posted by: GU997 M/40/185/5'10" at April 29, 2010 4:26 PM

CF warm up x3 rounds. No pulls ups or dips in warm up.

Times- Me 14:28 (Subbed 45 lbs for thrusters and 4 to 1 pull ups and dips for muscle ups)

Lori 15:20 (Subbed 45 lbs for thrusters and 3 to 1 pull ups and dips for muscle ups)

Comment #429 - Posted by: Madman75326 at April 29, 2010 4:40 PM

25:42 w/ 1/2 MU's (5, 4, 3, 2, 1)

Comment #430 - Posted by: Jeff & Charity @ CF Snohomish at April 29, 2010 6:27 PM

35yom / 208lbs

Puppy/Pack Hybrid:
35 Wall ball shots, 14 pound ball
15 Pull-ups
15 Dips
25 Wall ball shots, 14 pound ball
12 Pull-ups
12 Dips
15 Wall ball shots, 14 pound ball
9 Pull-ups
9 Dips
10 Wall ball shots, 14 pound ball
6 Pull-ups
6 Dips
5 Wall ball shots, 14 pound ball
3 Pull-ups
3 Dips


This went smoother and faster than I expected. Substituted pull-ups and dips for muscle-ups. I had to break up the pull-ups as usual, but my triceps must be exhausted b/c I had to break up the dips. Overall I felt really good.

Comment #431 - Posted by: Bphantom at April 29, 2010 8:40 PM


25 Wall ball shots, 6 pound ball
5 Seated Muscle-ups
20 Wall ball shots, 6 pound ball
8 Seated Muscle-ups
15 Wall ball shots, 6 pound ball
6 Seated Muscle-ups
10 Wall ball shots, 6 pound ball
4 Seated Muscle-ups
5 Wall ball shots, 6 pound ball
2 Seated Muscle-ups

50 Wall ball shots, 20 pound ball
10 Kneeling Muscle-ups
40 Wall ball shots, 20 pound ball
8 Kneeling Muscle-ups
30 Wall ball shots, 20 pound ball
6 Kneeling Muscle-ups
20 Wall ball shots, 20 pound ball
4 Kneeling Muscle-ups
10 Wall ball shots, 20 pound ball
2 Kneeling Muscle-ups

Comment #432 - Posted by: jasffc at April 30, 2010 2:03 AM

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups SUB Muscle-ups from kneeling position
40 Wall ball shots, 20 pound ball
8 Muscle-ups SUB Muscle-ups from kneeling position
30 Wall ball shots, 20 pound ball
6 Muscle-ups SUB Muscle-ups from kneeling position
20 Wall ball shots, 20 pound ball
4 Muscle-ups SUB Muscle-ups from kneeling position
10 Wall ball shots, 20 pound ball
2 Muscle-ups SUB Muscle-ups from kneeling position


Comment #433 - Posted by: Louis Herrera 51 70" 179 at April 30, 2010 7:50 AM

@ the sweatbox
As Rx'd


Comment #434 - Posted by: N_Rahim 28/m/145# at April 30, 2010 11:41 AM

As Rx'd.

"Mrs. Miyagi"
Scaled to:
10# medicine wall ball
3x pull-ups/dips for each muscle up

Comment #435 - Posted by: Miyagi 30/m/162.6# at April 30, 2010 2:55 PM

as rx'd


Comment #436 - Posted by: al deezy (33-m-155) at April 30, 2010 3:24 PM

sub'd MUs with 3 pull-ups and 3 dips.

Comment #437 - Posted by: greg 38m/217/6'3" at April 30, 2010 4:38 PM

sub db thrusters and pullups/dips 22:09

Comment #438 - Posted by: ecp2 m37/69/165 at April 30, 2010 7:18 PM

Not RX'd

50 Wall ball shots, 14 pound ball
10 Muscle-up progressions
40 Wall ball shots, 14 pound ball
8 Muscle-up progressions
30 Wall ball shots, 14 pound ball
6 Muscle-up progressions
20 Wall ball shots, 14 pound ball
4 Muscle-up progressions
10 Wall ball shots, 14 pound ball
2 Muscle-up progressions

Completed time: DNF. The gym closed early. Got to 30 wall ball shots. 10:33

Comment #439 - Posted by: Kyle Ngo at April 30, 2010 8:28 PM


Comment #440 - Posted by: Josh M/35/74"/198# at April 30, 2010 10:31 PM

1st 5 reg muscle-ups, taking too long, so switched to jumping: 22:19

Comment #441 - Posted by: Drew m/41/5'10"/155 at May 1, 2010 8:36 AM

30-25-20-15-10 wall ball shots
6-5-4-4-1 jumping muscle ups
need to practice muscle ups or find the optimal hgt to for jumping

Comment #442 - Posted by: PB m/43/6'/155 at May 1, 2010 10:06 AM

Subbed dips and pull-ups for muscle-ups (1 for 1)

Otherwise, as Rx'd: 17:37

Then did some Thrusters

5 x 45
5 x 95
5 x 115
5 x 135

Legs were pretty burned!


Comment #443 - Posted by: Dean at May 1, 2010 1:46 PM

As R'xd 23:54

Comment #444 - Posted by: RossT /M/40/5'9"/165lbs at May 1, 2010 4:35 PM

30 Wall ball shots, 20 pound ball
5 Muscle-ups
25 Wall ball shots, 20 pound ball
4 Muscle-ups
20 Wall ball shots, 20 pound ball
3 Muscle-ups
15 Wall ball shots, 20 pound ball
2 Muscle-ups
10 Wall ball shots, 20 pound ball
1 Muscle-ups

22:30 did more muscle ups tonight than ever before!

Comment #445 - Posted by: chris 195/34/69" at May 1, 2010 6:04 PM

20# db thrusters
2:1 - C2B pullups / pushups


Comment #446 - Posted by: MikeyPaul - m/27/5.8/170 at May 2, 2010 8:10 PM

Scaled. Used 10k ball

40 wall ball
10 sets of 3XPullups+3Dips
30 wall ball
8 sets PU and dips
20 wall ball
6 sets PU and dips
10 wall ball
4 sets PU and dips
5 wall ball
2 set PU and dips

Time 21:13.

This was a good work out.

Comment #447 - Posted by: BarryT at May 3, 2010 7:18 AM

18:52, subbed thrusters w/2 20# DB's for the Wall Balls and did all muscle-ups from lock-out.

Comment #448 - Posted by: Edwin 27/M/68"/170 at May 3, 2010 8:52 AM

CFWU followed by WOD

Time limited today so I subbed pullup/dips for muscle ups 1:1


Comment #449 - Posted by: Karsk (56 M 5'9" 185lbs) at May 3, 2010 10:05 AM


Comment #450 - Posted by: EJ at May 3, 2010 10:54 AM

50 Dumbbell Thrusters, 20 lb dumbbells
20 Pull-ups; 30 Dips
40 Dumbbell Thrusters, 20 lb dumbbells
16 Pull-ups; 24 Dips
30 Dumbbell Thrusters, 20 lb dumbbells
12 Pull-ups; 18 Dips
20 Dumbbell Thrusters, 20 lb dumbbells
8 Pull-ups; 12 Dips
10 Dumbbell Thrusters, 20 lb dumbbells
4 Pull-ups; 8 Dips


Lost time going back and forth between the pull-up and dip bars, but I probably needed the rest. Felt pretty good about not have to break up the db thrusters.


Comment #451 - Posted by: Kent at May 3, 2010 1:21 PM

Scaled MU's

Comment #452 - Posted by: RB at May 3, 2010 5:23 PM

50 Wall ball shots, 10 pound ball
30 pullups
30 dips
40 Wall ball shots, 10 pound ball
15 pullups
15 dips
30 Wall ball shots, 10 pound ball
10 pullups
10 dips
20 Wall ball shots, 10 pound ball
10 pullups
10 dips
10 Wall ball shots, 10 pound ball
8 pullups
8 dips

45:48 min

Comment #453 - Posted by: YEMick at May 3, 2010 6:19 PM

CFWU-3. Reg except 12 pushups instead of dips 3rd. Superman. Burgener. DU.
Not too bad. WB too broken.
Endurance. Tabata. 10% grade.

Comment #454 - Posted by: jrm at May 3, 2010 7:02 PM

Brand-X scaled:

Subbed 4 Pull Ups and 4 Dips, per muscle up. Had to do assisted after the first set. 11lb ball

Comment #455 - Posted by: Augustus at May 3, 2010 8:24 PM

Subbed 16.5lb DB thrusters for WB, 4 pullups/2 ring dips for MUs.



Comment #456 - Posted by: JonK at May 4, 2010 12:35 PM

7 kg wallball
2 pu's/2 dips per muscle up

Comment #457 - Posted by: Zim at May 4, 2010 8:14 PM

14:26. Subbed 2 pull-ups and dips for each muscle-up.

Comment #458 - Posted by: morisong at May 5, 2010 7:34 AM


Comment #459 - Posted by: TROY at May 5, 2010 8:36 AM

WU: 500m row/45#OHSx15, 500m/t2Barx15
Agile 8

WOD as rx'd using Rogue Rings:


the MU's were slow after McGhee yesterday, and WB's got real tough after 1st 50.

CD with calf raises and T2B's.


Comment #460 - Posted by: brian p at May 5, 2010 5:10 PM


Comment #461 - Posted by: Doug at May 6, 2010 3:56 PM

Did at least half true MU's for each set, finished by subbing 4 PU's and 4 dips for each remaining MU. Turned out to look more like:

50 Wall Balls
6 MU 16 PU 16 dips
40 Wall Balls
4 MU 16 PU 16 dips
30 Wall Balls
4 MU 8 PU 8 dips
20 Wall Balls
2 MU 8 PU 8 dips
10 Wall Balls
2 MU


Comment #462 - Posted by: Chad at May 7, 2010 9:30 AM


50 Wall ball shots, 14.8 pound ball
10X (2 Jumping Pull-up + 2 Dip)
40 Wall ball shots, 14.8 pound ball
8X (2 Jumping Pull-up + 2 Dip)
30 Wall ball shots, 14.8 pound ball
2X (2 Jumping Pull-up + 2 Dip)

As much as I could do in 20 minutes. I did not have more time.

Comment #463 - Posted by: EMelton at May 8, 2010 9:08 PM

scaled muscle ups (feet on box)


Comment #464 - Posted by: marty c m/47/6'/240 at May 10, 2010 7:40 AM

subbed 15# dumbbell thrusters and 3XMU = pullups (Ls--strict chins--kipping--butterfly)


Comment #465 - Posted by: Sean M/25/5'9"/170 at May 11, 2010 4:15 PM


Comment #466 - Posted by: TROY at May 15, 2010 7:27 AM

Sub'd 20kg thrusters for WBS, and 3PUs/3Dips = 1MU
Did first 45 dips on the rings, then switched to doing them with feet and hands on the spotter bars of my power rack.
What a kicker! I could hardly breathe/walk/not-puke!

Comment #467 - Posted by: AlexR 29/m/96kg at May 15, 2010 9:30 PM

50 wall balls, 15 lb ball
10 pull-ups and 10 dips, with 22 lb assist
40 wallball shots
8 pull-ups and dips with 22 lb assist
30 wallball shots
6 pull-ups and dips with 22 lb assist

Comment #468 - Posted by: JBGP at May 25, 2010 4:29 PM

as rx'd.

TIME - 20:01(PR)

Comment #469 - Posted by: smithwick's at May 28, 2010 5:25 PM

20 lb wall ball
Did couple hanging muscle ups but most from almost hangin with feet barely touching ground.

50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups


Comment #470 - Posted by: chaps at June 29, 2010 9:58 AM


For time:
50 Wall ball shots, 18 pound ball
10 Muscle-ups (1 MU = 3 bar pull-ups, 1 ring dip)
40 Wall ball shots, 18 pound ball
8 Muscle-ups
30 Wall ball shots, 18 pound ball
6 Muscle-ups
20 Wall ball shots, 18 pound ball
4 Muscle-ups
10 Wall ball shots, 18 pound ball
2 Muscle-ups


rest ~6:00

Back Squat 5x8 (120" rest)
worked on good form

Comment #471 - Posted by: Chad at July 16, 2010 2:42 PM


as rx'd

Comment #472 - Posted by: Francis Vu Nguyen at July 21, 2010 5:51 PM

made it :-)

Comment #473 - Posted by: karol at October 13, 2010 7:40 AM

sub'd 3x pu and dips

Comment #474 - Posted by: albino at October 13, 2010 11:47 AM

as rx`d


Comment #475 - Posted by: haavardm at October 14, 2010 4:54 AM


Comment #476 - Posted by: dcyn at December 22, 2011 5:55 AM
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