25m
Fun. Just did Speed Bench today.
at 205 BW this will be interesting

Let the games begin: An another inspiring video until waiting for the Games:P

Awesome video!!!

Whoa! I remember a similar workout from 2 years ago when I started CrossFit: 3 rounds of 500m row and 30 reps of bodyweight benchpress. I finished it after an hour and a half with frequent rests. It's cool to think back to then and recognize how far I've come.

Thanks to all the trainers at the Milwaukee Cert. I learned a ton from you all.
You guys have redefined my love for CrossFit!
Get it, Spread it, Love it!!!

I would love to who these people are....the ones that say "this is NOT a test of fitness"...that "there are people fitter"....HA!

Congrats to all the participants and the newest Level 1 Certified Trainers who attended the certification in Milwaukee. Todd and crew, you guys are definitely pros., and top-of-the-line trainers. Way to represent CF-Milwaukee.

congrats to all who just finished in Milwaukee. Todd, both Joes, KJ, (forgot 1) you guys are great. The cert is wirth every penny. Thank, now I know what an intense workout is!

Great video! Gives me goosebumps. So excited for the games.

got my level 1 cert about a month ago. Looking at the picture, and subsequent cert pics, makes me wonder just how many level 1 trainers are out there. Didn't Gladwell point out that tipping point is like 13%. Maybe we're not there yet but it seems inevitable......

Wow... got this to look forward to after work tomorrow.... Oh Crossfit, how I hate to love you.... or is it love to hate you?!

I can't bench 178. can hardly bench 135.

Big thanks to the CF Trainers at the first ever Miami CF Level 1 Cert. We all learned a ton from you guys and we hope to see you all down here soon! You know you are all welcome at CrossFit Kingdom. :)

Santa Clara Level 1 Cert: Thanks to the trainers Adrian et al. Special thanks to box-owner Jason for hosting. Kudos to all the trainers, especially those who almost immediately saw during Fran that my previous nine-months Crossfit @ 24 without intensity meant I should have chosen a much, much lighter load. My lower back is grateful albeit still sore. Although disappointed with the LARGE attendance; I was VERY IMPRESSED with the LARGE number of trainers there to supervise.

CAUTION: Going to your first cert after months of individual crossfit at a globo-gym without intensity? Scale your cert workout by half or more.

This one is right up my alley! Can't wait to give this a go.

Just returned from the L1 cert at CF Milwaukee. Ryan was a great host. I can't say enough about the training staff that worked with Todd. Everyone was awesome and supremely knowledgeable. Thank you for an intense yet enjoyable experience.

Wow! When bench press shows up, it shows up with a vengeance!

YES!! Looking forward to this!

Back to the boat and this is the first WOD, WoW this is going to burn at 220 body weight.
3 2 1 GO

Sounds awesome! Wish our classes were 90 minutes insead of 60 b/c that's how long this is going to take me at 205#

Had an awesome LV 1 Cert this week. Chuck and his crew were amazing. I learned a ton of stuff to help the good folks at Wright-Patterson AFB reach a whole new level of fitness. Thanks guys!

Good to see a bench press in there. There needs to be more horizontal strength movements. Pushups (maybe dips) and C2 rowing doesn't cut it compared to pullups and all the overhead work.

Santa Clara Level 1 Cert was Awesome

Adrian, Jason, Rory, Nadia, Austin, Hollis, et al were super cool and helpful

Adrian says this was the largest cert thus far (in terms of people) and it was still great and very well run

Jason's new box is badass

Crossfit Sri Ram Ashram, India

Arvind BW 63kg
29:29 50kg bench press

Bachendra BW 65kg
24:56 60kg bench press

Ravi BW 65kg
22:18 40kg bench press

Gautam BW 60kg
24:34 40kg bench press

A Great Big THANK YOU to Pat and the Crossfit trainers at the Miami Level One Certification for their generosity and their knowledge this weekend. Got my cert. and my long awaited kipping pullup.Every time I do Fran I will fondly think of you all and smile(before the pain sets in).Also thank you to Vidal and Crossfit Kingdom for hosting the event. Hope to get back down there
soon to train with you guys.

haha Tucker:... "top 8 teams will go to the L.A. center at the Home Depot". its all good

Don't have a row or bench so I checked out the workouts and picked Eva using 28kg KBS and ring pull-ups (don't have a pull-up bar)it took for ever 57:30, Can anybody tell me what 1 X pood= in kg ???

I just did that hip flexor stretch that Kelly demonstrated on the chair in the corner between my floor and the wall. It feels as if someone has pressed a button to instantly give me uninhibited ROM in my squat.

30/M/5'10/ 138

Aimimg for Under 20 Minutes as RX'D, will scale up to 140, 145 and or 150, BRING IT COACH!

SANTI

Level 1 Cert at Santa Clara rocked...

Thanks to Adrian, Nadia, Rory, Dave, Hollis, and especially Jason for hosting and making us feel so welcome...

As usually happens, I found out that my lifts need dramatic improvement...oh well, guess there's more work to come.

Special thanks to Dave for coaching me to my first ever muscle-up...dude you rock!!

Josh

I don't have a row machine that counts meters what can I do? It just has a weight

Thanks soo much to the incredible trainers at the Santa Clara Level 1 Trianing! I've never felt as inspired as I do after this weekend(esp. after Nadia performed each type of pull up with such ease)! The training was extremely well organized, instructional, and FUN!!! Being new to Crossfit, and feeling so welcomed into the "Crossfit Family" made my little heart go pitter-patter :). Thanks again and good luck to all my fellow Level 1 Trainers!

P.S. My new definition of "functional training," is working out with a weight plate in a baby seat while being blind folded ;)

new crossfitter here

I don't have a rower and have heard about the SDHP 45# sub, but I'm not sure how good that is. Any thoughts would help.

I'm coming from a Muscle and Fitness training style and am trying to understand Crossfit.

Thanks!

Hmm, at 200 pounds BW, I think I need to loose some weight before I can pull this one of... Ohh, and of course, work harder...

Al Udeid

So yesterday I made up for missing Friday's WOD -

15 Rounds - 17:42
5 pull ups
15 Push ups
15 squats

Didn't realize until after I took a look at the times that it called for 10 push ups not 15. I would like to think that this increased my time by at least 2 minutes. I will have to try it again another day. Should be an interesting WOD today with all those push up yesterday.

29/m/78kg

27:55

80kg for first 10 BP, 60kg for second 10 BP, 70kg thereafter. Got kicked out of gym and didn't do last 10 BP

Just in case anyone else is wondering, pood is a unit of measure from Russia and kettlebells are traditionally Russian. The Russians don't use pood measurement anymore however the kettlebell is still referred to as pood measurement eg. 1 pood is approx...16.38kg therefore a 1pood kettlebell is 16kg, a 1.5pood is 24kg, and a 2pood is 32kg............that means Eva is one hard workout!!!

Level 1 Cert Hattiesburg. Thanks to all the trainers who led the level 1 course. Instruction was priceless. I learned much more about fitness this weekend than I ever expected. Trainers kept energy level super high despite the hot Mississippi weather. I'm more determined than ever to take my personal fitness level up another notch (or two). Fran really kicked my ass! Thanks guys!!!

m/36yo/71"/235#

29:01

24:37

Hello everyone,

I had a question. I was doing 225# squat cleans yesterday and for some reason now when I bend my neck down I have a minor ache in one of my neck muscles. I'm guessing this can be cause of bad technique although I don't struggle with the weight. Can it be anyting else and is there any way I can improve my techinque?

Thank you for your help,

Nicholas.

#39 - take the olympic lifting cert. I did. It was worth every penny.

For time:
Row 500 meters
1/2 body weight Bench press (50lb DBs), 30 reps
Row 1000 meters
1/2 body weight Bench press (50lb DBs), 20 reps
Row 2000 meters
1/2 body weight bench press (50lb DBs), 10 reps

tt = 23:30

22:37 subbed SDHP's

The cert. in Milwaukee was to say the least a mind blowing experience! Finest group of trainer/teachers I have ever come across, no B.S. Congrats to all that passed their certs.

42/m/176cm/74kg

Row 500 meters
100 pound Shoulder press, 30 reps
Row 1000 meters
100 pound Shoulder press, 20 reps
Row 2000 meters
100 pound Shoulder press, 10 reps

26:37 (last time 95# SP and 45# SDHPs for rowing in 30:57)

23:39

Row 500 meters
135 lb Bench press, 30 reps
Row 1000 meters
115 lb Bench press, 20 reps
Row 2000 meters
135 lb Bench press, 10 reps

Zach, I'm gonna give what you did a go.

On paper, this looks like the 2nd hardest workout of the last 6 months..in a close 2nd to Eva. I have a feeling after actually doing it, it may reach #1. Ball buster.

26,24 at 77,5kg.

went with 135 and probably should have gone with 155. Getting there. BW is 225. No way that would have worked.

21:27

thnx CrossFit Reston! grrreat cert this weekend! Learned a lot and I'm now very focused on form and tech with ALL the movements! makes a huge difference in the longhull! Big PR's ahead b/c of all your advise :)

Fantastic Level 1 at CrossFit Reston! I've been CrossFitting for nearly two years and after the cert I realized all the end result power I've been missing out on that minor changes to my form will produce.

I spent a long time pondering some improves for the course but I can't think of any! All the trainers were fantastic and the workouts were perfect.

M/32/189cm/108kg

row 500m - 1:38
bench 110kg 22reps, 90kg 8reps
row 1000m - 3:51
bench 90kg 14reps, 70kg 6 reps
row 2000m - 7:59
bench 90kg 4reps, 70kg 6 reps

tot:32:00

Think I would have gone faster if I didn't went so fast on the C2

Wow. This should be fun.

115lb bench press (~1/2 body weight)

25:15 (row splits: 1:41, 3:47, 7:51)

m/33/5'9"/175

135lb bench press.

29:56

SDHP #45 50,100,200
BW BP

23:49

20:45 subbed 80 lb row @ 10 rows = 100 meters.

5'8"/160/40/Male
As rx'd
21:50

A major thanks to Chuck, Joe and Karianne for an amazing cert last week at Crossfit Wright-Patterson! Can't believe how much I learned and how much more motivated I am to work hard everyday (I'm even started the Zone today - I've totally been brainwashed.).

Thanks again for your work and for inspiring me! And to those who came to WP from elsewhere... you guys were great!! You're welcome back any day :D

M/27/6'1/212

As Rx'd (bench with 215)

19:52

m/30/183cm/93kg
rx'd
32:34

(CrossFit Zurich, Switzerland)

Thank you CrossFit! Thank you CrossFit Reston!! What an unbelievable weekend this was for me..The Level 1 Cert opened my eyes like a new born! There is SOOOO much information from theory to technique and the level of professionalism from ALL of the trainers/coaches/Jedi Masters is unmatched! I look forward to continuing on the CrossFit road and all that it has to offer. A GIANT THANK YOU!! to Joe, Lisa, Chriss, Andrea, Jeff, & Maggie...you guys are great trainers and even greater people! Also, thank you Jeff and Maggie for being great hosts and allowing us all to come.

Thank you to the CF Trainers for putting together a great cert. Wish you well in your endeavors and hope to see you guys soon. You are always welcomed here in Miami at the CrossFit Kingdom.

32:15
35/m/190/67"

Bench 135lbs

Switched from bodybuilding to Crossfit. I didn't feel like I was getting the overall strength I want. We'll see. Any one else go from just lifting weights to Crossfit? What was your experience like?

Ander

23 minutes ; ring rows instead of bench press

For time: 32:32 as Rx'd
Row 500 meters
Body weight Bench press, 30 reps at 80kg
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Great follow up workout to yesterday.

F/34/5'0"/108lbs

24:17 with 65lbs for bench press.

M/29/6'5"/228

24:59 with 135# subbed for BW.

3rd ever WOD.

31:52
225# Lockout benches

M/40/175/6'

As Rx'd 22:09

Been trying to follow the WOD's for the last week, using what equipment I can between the normal gym I go to at lunch, and the some kettlebells and weights I have at home. For this one I had to take only 1/4 of my body weigh to be able to do 10 reps the first time around. Only Crossfit box next to me is about 30 minutes drive, so not too practical for lunch time work outs. :(

#66 Goldspeye

I have followed a Muscle and Fitness plan for a while and am switching to crossfit because I am joining the National Guard and later a police department. Crossfit is sure a lot different! I think the hardest thing is no rest periods and no time off between muscle groups for sometimes days at a time.

However, my transition is not as hard as it could be because I've always used lots of pushups, dips, pullups, and other natural exercises. The biggest difference is, again, having a workout that takes a max time of 30 min, and usually under 20.

But I'm really liking it!

Have fun and playhard

30:51 as Rx'd

m/36/170

As rx'd- 43:58

Been a while since main site. Today was tough!

Beach wod
For time:
100 doubleunders
30 pullups
20 dumbbell squat cleans, 25lbs
10 hspus
100 doubleunders

11:07
Got 32 dus in row, new PR! :)

30/M/5'10/ 138

AS RX'D

28:30

Scaled up 2 pounds OF Bench press for a total 140. Did a couple of reps with heavier weight.

Did this in my Garage, first round was the hardest one, Went a little cold, Did some pull ups, OHS, pass throughs, 1 x 500 ROw and Bench press with the bar before the WOD for Warm up. For the next time this WOD comes around, i would have to warm up with havier weight, I felt like i hit a wall in the first round, it took me almost 5 minutes in the Bench press to complete. Broke them down in 3s. Rows were not the fastest ones. second and third round of BPs broke them down into 5s they were easy to complete because the body was warm i think.

Nice WOD, Have a nice one everyone.

SANTI

I'm really impressed that she was doing her body weight for 30 reps on that first set. If she weighed only 100 pounds and was benching that for 30, then 20 then 10, that's impressive. And tonight I'm trying an 880 bench press. Last week I hit 860 and next week my goal I 900. And I was impressed.

A big thanks to the trainers who came down to Miami for the Level 1 cert(Pat, Justin, Ben, Heather, Nichole, Chris, Mike). We learned a ton from you guys and had a great time. Hope you enjoyed your time at Crossfit Kingdom. You're all welcome any time you come to Miami. Perhaps another cert class here when its not quite so hot? Good luck to Heather and Mike in the games.

Crossfit Level 1 Certification at Crossfit Reston was awesome! Big thank you to Chriss and Andrea (Trident Crossfit), Joe, Lisa (Crossfit Flagstaff). Special thanks to Jeff and Maggie from Crossfit Fairfax for hosting. Had a great time and learned so much. The level of professional instruction was tremendous. After two years of doing crossfit, I couldn't believe how improper was my technique. What a difference.

The CF Milwaukee Level 1 Cert was awesome! I learned SO much from the trainers. I want to thank all the trainers for exceeding my expectations and for a GREAT positive experience!

F/34/5'3"/108 500 meter row 2:30/30 bench press 45lb 1000meter row 5:10/20 bench press 45lb 2000 meter row 10:30/10 bench press 45lb 22 minutes

Ok this hurt and I couldn't even use BW for bench press. Used 155 lbs

31:15

m/37/6'4"/265
scaled bp to 75% bw (205)
29:10

Subbed 1 pood kettlebell SDHP for rows
1 pood x 50 SDHP
165 lbs x 30 bench press
1 pood x 100 SDHP
165 lbs x 20 bench press
1 pood x 200 SDHP
165 lbs x 10 bench press
27:50

Finally, a WOD I can do, with weights, as Rx'd!

32:01

Whoop!

M/28/6'0"/225lb

As RX'd 26:55

Been a while since I've done bench.

Today's WOD: 27 minutes

I can't bench my bodyweight. I started with 60 lb, then went up to 70lb and last round was 80 lbs.

My rowing times were
500m 2:23.3
1000m 4:59.6
2000m 10:26.1

M/32/180(today 95)/6'2"

22:36

r1 5:20
r2 7:32
r3 9:45

@Nicholas C.,

It could be an imbalance in strength among those many small muscles that make up your upper back, or you may have something a little out of alignement up there. I'd recommend that you find a good chiropractor and have them check you out.

38:04 rx'd

M/55/5'10/160

WOW!!!!
30:42

ran 3.3 miles- 26:54
50 sdhp's
30 reps of 210# bench press
100 sdhp's
20 reps of 210# bench press
200 sdhp's
12 reps of 210# bench press
time- 59:51
ran 2.2 miles- 17:30

HONEY BADGER!!

as rxd
27:09
m/43/200/6

Not a big fan of Bench Pressing because of some stuff I've read about how it can hurt your rotator cuff. Still need to learn more about it. I really appreciated the CF Journal article on Bench Pressing. Very open if people have studied this movement and how it affects the rotator cuff.

I subbed pushups with my 77# sister on my shoulders (my bodyweight is 152#). Also subbed SDHP @ 45#.

20:30

18min57 as rx'd

I'm a couple days behind in my posts, but wanted to congratulate Fit Mom on her latest milestone. Kim, you are an inspiration and I'm extremely happy for you. Keep up the fight.

Olive

(and all of you women over 40 - get your mamograms annually!)

Wow! Wasn't sure what to expect prior to the seminar but am totally blown away by the experience! Thanks CF Milwaukee for hosting the level 1 cert this weekend. And thanks especially to the HQ folks! You guys rock!

Anyone see ZombieFit? Looks familiar...

http://zombiefit.org/category/wod/

34:18

Thanks to the trainers at Level 1 cert in CFMilwaukee. The small group breakouts were far & away the most valuable portions for anyone who is looking to help/train others AND themselves. Seeing different trainer personalities & coaching styles really was important. Looking forward to using some drills I learned on myself next time I push press & snatch.

as rx'd
m/34/85kg/178cm
time:23:38

Thanks to all the coaches at the Level 1 Cert in Santa Clara this weekend! It was an absolutely AMAZING experience!!

what can i sub for row?

what are sdhps?

24:15 as rx'd 165#bp

rows 500/1000/2000 1:54/4:10/8:10
BP 30/20/10 4:47/4:04/1:07

is there any substitute for rowing? I do not have access to a row machine at my gym. If anyone has any ideas, PLEASE email me!! PLEASE PLEASE PLEASE

#28 could someone please explain the stretch Kelly demonstrated, I have trouble with ROM on my squats. Thank you

Thank you so much to all the trainers at the level one cert in Milwaukee. It was mind blowing how knowledgable you all were on everything. Very helpful to anyone who had questions and you can tell that you love what you do. It was a amazing experience that has furthered my passion with CrossFit. Good luck to you all in your futures. It was a pleasure being around a group of classy individuals. Good luck KJ at the games..kick some ass

150# Bench Press, Rows to Rx'd.
21:09

28# Sorry I forgot to explain, I need the stretch in text, I have no sound on my computer.

**Not as Rx'd**

Because of shoulder surgery and recommendation from surgeon (deals with many athletes at UCONN), and my PT I will most likely not bench again unless "forced" to in a CF competition.

Even with the 45# bar my healed shoulder barked at me when benching.

Subbed ring dips for bench press

TIME: 21:41

As Rx'd (197 lbs)
32:35

25:26 Rx

185 body weight

BW 200lb
21.47(pr)

Subbed SDHP (50, 100, 200) for rowing, 30, 20, 10 175# BW: 28:01

I need to buy a concept 2 rower for our gym... it would be worth not doing the SDHP's!

Ran about 36 minutes this morning

Did WOD as Rx'd
Bodyweight = 255#
Time = 25:50

Did 12 benchpress reps unbroken during 30, 10 unbroken during 20 and last 10 were unbroken

31:57 Rx'd

Attended the Miami Certification at CrossFit Kingdom this weekend. I would first like to extend a big thanks to Vidal and the crew at CF Kingdom for opening his doors to us, the place is amazing! Secondly, to Pat, Nicole, Mike G, Chris, Heather, and Justin you guys we the perfect mix of knowledgeable, entertaining, professional, and kind. Not to mention after watching you guys crush Mary midday in the South Florida sun ... You are all beasts! Thanks again, I had a blast!

40/m/190
sub 90lb seated rows 50/100/200 reps

20:58

45 # SDHP 50, 100, 200
175 first 20 then down to 155
wanted to be done before tomorrows WOD posted
my posterior chain called and said the engagement is off
we are no longer on speaking terms. After I made the trainer at my globo look at me funny ( I think she counted the second round of sdhp) practiced DU's got 5 in a row first time I could get my hands and feet to cooperate!

As rx'd. Bench weight was 187.

Time...18:01

Well bench was taken up by guys just stting around and looking real cool with 225 on the bench with their tight tee's. HA Had to use DB 70lbs.
45 reps/500 M
35 reps/1000M
25 reps/1500M
20 reps/2000M
22:30 I know a little slow but it was everyone's chest and arm day in the gym, so it was packed.

31/m/235
32/f/160
Sub 45# & 15# SDHP for row (distance-m/10), sub push up for BP.

Did 75% 135lbs
21:59
Nice workout!

opps ...
C - 34:48
HT - 22:38

27:11
M/35/155/68"

25:36

F/25/135/65"

24:01 as Rx'd.

Great workout...Just in case anyone was wondering how legit Rob Orlando is, check out comment #121. That is amazing! He's gonna be a contender for sure.

NEVER QUIT!

23:05

M/24/170/71"

30 @ 175lbs
20 @ 165lbs
10 @ 165lbs
Kept all rows under 2:00 per 500m

26/m/5'11"/214
28:28

Started with a 3.5 mile run, good warm-up.

BW 184, (Bench 185)

23:14

Probably could have had a better time but had to run through the gym and up 2 flights of stairs to get to the row machine. Good WOD.

Like last time

28:15

M 35/5'7"/130

Scaled to 1/2 BW bench: 21:12

M/28/172/67"

Subbed Row for #45 SDHP -No rower here :(
50 SDHP
175 BP 30
100 SDHP
175 BP 20
200 SDHP
175 BP 10

my gym doesnt have a rowing machine. i weight 155. does anybody recommend me doing the weight machine with the row cables and weights as a sub? and how much should i set the weight?

Finished Level 1 Cert in Hattiesburg yesterday.. Awesome class learned a lot.. Thanks Chris, Meranda, and Russell for a Great class. Goodluck to yall in the future..

subbed 55# for the bench--wish I would have done more

19:20

M/44/180#

As Rx'd. Bench 185# - 31:00

Warm-up: Treadmill: 9mins

For time:
Run 500 meters (.31m)@8mph=2:25mins)
Bench press (185lbs), 20 reps
Run 1000 meters (.62m)@8mph=4:47mins)
Bench Press (185lbs),15 reps
Run 2000 meters (1.42m)@8mph=9:30mins)
Bench press (185lbs),10 reps

Time: 27:15mins

M/28/5'9/165#
Subed SDHP @ 45#
1 hour 5 minutes

Two skinned shins shaky legs a smile
Thanks crossfit for another humbling workout

CrossFit Milwaukee Level 1 Cert was a great experience. Thank you to Ryan for opening up his box, and a big thanks to Todd and his training crew for passing on their knowledge. Again, was a great experience and looking forward to helping others achieve a healthier life through CrossFit.

CFWU x3

48:01
subbed 50/100/200 sdhp
135# bench

Bench took a long time. Rows went quick.

damn solid work Rob! beastie :)

- kris clever

34 yom 215 bwt

wod w/ running subbed
400m run
30 bwt bench presses
800m run
20 bwt bench presses
1600m run
10 bwt bench presses
time: 22:12

Much respect to anyone doing this as rx'd!

Subbed 115 pound bench press (armpit not quite combat ready - now there's something you don't hear every day - plus my BP is not up to this anyway). Time 17:55. The rowing was way harder than I expected, really was out of gas during the 2k piece.

Buy in: back squat 3-3-3+ at 205-230-255(got 7 - pr).

M/30/5'9"/195

As rx'd (scale read 193lb this morning, bench presses were 195lb) - 22:22

Transition/walk from bench to rower and rower to bench was 30 seconds each way.

32/m/5'10"/210

scaled bench press to 135lb

29:21

f/40/175/5'11"

We do not have a bench press bench and I do not have the ability to bench press 175# even if I had one.

We do have a CII, however so I did 500m/1000m/2000m rows with 30/20/10 pushups subbed for the bench press.

time: 17:52

average split on the total 3500m of rowing was 2:00.8

Whew!

37/M/185lb/6'

26:19 as rx'ed (lost some time due to criss-crossing the globo box between the bench and the C2 - as well as waiting for folks to clear the bench)

25:19 rx'd M 34 185. Lost a little time in the transition, pulling on and taking off weights/ running to rower.

36:40 135#

At the Milwaukee cert I was impressed by how graciously Todd spoke about athletes like elite power lifters and distance runners. He was full of respect for how difficult it is to excel as a "fringe" athlete while still recognizing the limits of the narrow and incomplete skill sets those sports develop.

Thanks to all the trainers from this weekend's Level 1 cert in Miami. And thanks again to crossfit kingdom for hosting. Had an awesome time

Did south central regional 4 wod

pack scaling
5 mu's
10 hspu
20 135 squat cleans
ran 550 m

10;45

38/215/6'4"

Subbed 170 lbs for bench press.

TT 22:38

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

time 27:51

I'm slow on posting, work came up. Man and I'm just eating lunch, I couldn't eat earlier, I was gagging after the workout, Nothing came up thank God.

Shoulders are fried from all the sumos
First set of 50 in a row, well I didn't put the bar down, but I did slow to the end
Next 100 sunos in 25's but slower after 10 reps bad.
3rd set of 200reps were in 20's the first 100reps but was dragging bad getting 20 reps done so I dropped to 10 reps on the second 100reps.

Bench was first 10 reps then as many as I could get, mostly 3's and 4's, last set of 10 straight.

then after a few min to recover we decided to race to 100 reps of DU's that was a tough one after the workout, but it is good to test the DU abelity after the workout tird and fatigued.

65lb bench press
27:17

For time:
Row 500 meters - 1:51
Body weight Bench press, 30 reps
Row 1000 meters - 4:11
Body weight Bench press, 20 reps
Row 2000 meters - 8:36
Body weight Bench press, 10 reps

Used 160# for BP
18:48

Todays WOD: 60 kgs benchpress (approx 90% of body weight) 24:04

Rested ten minutes then:

"Elizabeth"
Scaled down to 40 kgs on the cleans
7:52

For time:
Row 500 meters - 1:40
Body weight Bench press, 30 reps
Row 1000 meters - n/a
Body weight Bench press, 20 reps
Row 2000 meters - n/a
Body weight Bench press, 10 reps

Used 185# for BP
23:30

Rx'd @ 165

19:30

subbed sdhp for row used 185 for bench
did 50 100 100 sdhp

18:39

m/31/180

m/44/185

23:44

5'8 183lbs 27yo
BW Bench x30 @ 155lbs
x20 @ 155lbs
x10 @ 185
total - 23:30

As rx´d with a BW of 78 KG (172 lbs) - total time - 23:48 . Regards from Portugal

m/168

as rx:(170# bench) 27:45 PR

*last time did in 54:03, PR by 26:18.

Modified to a bit over half body weight (80 lbs) Also the C2 Rowing Machine is broken, so instead of doing meters, my 500m is about 1:45, so I did 2 minutes rowing, 4:30 rowing and 9:00 rowing.

Time: 22:36

Subbed 400m, 800m, and 1600m run for rows. Used iso-machine for bench press at 170lbs (highest setting).
19:00

The L1 Cert in Miami this weekend was awesome! The HQ staff- Pat, Justin, Mike, Heather, Ben, Chris, & Nicole are top notch. I watch and read tons of CFJ posts and thought that this would just be a rehash of what I already knew. Couldn't have been more wrong, I never imagined I'd learn so much. The guys at CF Kingdom were great hosts. The experience was something I'd recommend to every Crossfitter.

m/36/6'3"/205
As rx'd: 45:12

Well, that's a whole different kind of endurance. Didn't have a great time on this one, but nice to be able to bench my BW 60 times in a workout.

Standard Monday rest. Probably see some version of this tomorrow.

The level 1 cert class in Miami was AWESOME! Big thanks to Pat, Justin, Mike G, Chris, Ben, Heather and Nicole, you all gave us great tools to work with and were much help! Thank you Crossfit Kingdom for the use of the gym over the weekend, you guys definitly opened your doors to us all and treated us well! Looking forward to my next cert.

F/5'7/140 95 ibs., 90 ibs., 90 ibs. maxed over body weight, but no way I could do 60 reps.

jnel.. . #166

Great Job Man.

39.min 165 first 15 reps. rest wtih 155

Scaled to 2/3rds body weight, 135#

34:40

Also squat 1RM 275#, 10# below PR

500 meter row (1:46) 1:46
30 155lb bench press (8,5,5,4,4,4) 4:42
1000 meter row (3:38) 4:03
20 155lb bench press (6,5,3,3,3) 4:08
2000 meter row (7:44) 8:10
10 155lb bench press (6,4) 1:18

24:07 06/14/2010
28:25 05/18/2009

34/M/6'00/195

31:02

Scaled to 85% body weight (165#)

Previous was 40:04 at body weight (185#)

As rxd 22:26
Male/28yr/5ft10"/187lbs
Preseason is all about crossfit now. Anyone in Aberdeen UK?

SANTI'S Brother in law IAN, Body weight is 150, 25 Yrs, bench press with 135 pounds, ROWs as RX'D

time 28:20

IAN

CG E-City CrossFit;
Leary(m/45/5'11/200)
32:55 as rx'd w/205lbs

M/255/39

.60 run/ 185 lb bench 30 reps
.80 run/ 185 lb bench 20 reps
1.25 run/ 185 lb bench 10 reps
Runs done on treadmill
37:54:14

48.21

As requested. 24:42 @205.

M/40/5'8"/194

Row 500m 1:55
135lb bench x 30
Row 1000m 4:10
135lb bench x 20
Row 2000m 9:15
135 lb bench x 10

29:40

18:59 @CrossFit Centrum, Stavanger-Norway
Train @Bootcamp, Iceland
BW 90kg

Right shoulder has a Torn rotator cuff; Surgery is in my near future
Row 5k 21:03
m/52/215

as Rx'ed

Row 500M -> 1:58
BW BP x 30 - first 19 unbroken
Row 1000M -> 4:19
BW BP x 20 - first 13 unbroken
Row 2000M -> 9:04
BW BP x 10 - unbroken

Total 25:17.

as Rx'ed

Row 500M -> 1:58
BW BP x 30 - first 19 unbroken
Row 1000M -> 4:19
BW BP x 20 - first 13 unbroken
Row 2000M -> 9:04
BW BP x 10 - unbroken

Total 25:17.

Probably about two minutes wasted due to crossing the gym to and from the bench & c2 (mini rest probably helped my times though....)

As r'xd

Body weight 72.5kg

Time 24:39

Rowing technique improving, although hard found things getting better towards end of last 2000m.
Couldn't keep up with Mat FF though, 2mins quicker.
Well done to everyone on the body fat challenge. My current body fat level sitting at 8.9%. Thanks Mat and Claire at Functfit, we all appreciate the time and effort you give us!

Health & Sports Physiotherapy, Cardiff, Wales (UK)

Dan - 28 / 5'6'' / 80kg

#crossfit #WOD - Done!
Row 500m
80kg Bench x30
Row 1000m
80kg Bench x20
Row 2000m
80kg Bench x10.

Dan - 19mins 58secs.

50 SDLHP
30 Bench @190
800 Meter run
20 Bench @190
50 SDLHP Run 800 50 SDLHP
10 Bench @190

25:18

For time:
Row 500 meters
Body weight Bench press, 30 reps(155lbs)
Row 1000 meters
Body weight Bench press, 20 reps(155lbs)
Row 2000 meters
Body weight Bench press, 10 reps(155lbs)

Time=19:47.4

M/38/217 lbs/ 6'3"

Did 225 lb bench press (I'd rather go up in weight than do the math!)

Total Time: 29:45

Row 500m--1:21
BP 225 x 30
Row 1000m--3:45
BP 225 x 20
Row 2000m--7:41
BP 225 x 10

Mark
Scaled to 145 lbs
30:23

M/20/5'8/145
RX'd
Scaled up to 155lb bench press unbroken
26:31

24:27. 185 bench

F/26/140 lbs/ 5'5"

36:06

(65 lb bench press)

18:10 @ 185lbs.

As rx'd. 32:34

I had a long walk between the weight room and the cardio room (the C2 machine).

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Bench Press 45lbs x 5-5 95lbs x 5 135lbs x 3 155lbs x 2-2 175lbs x 1-1

As rx’d: 28:05
Foam roll after
Compared to 090518: 29:58

As Rxd 185 lb bench press
fully completed in 17:45

M43/5'9"/160
Haven't done BP for along time so I subbed in 135#

21:00

35yo M 195 6'0"
Bench 195lb
SDHP 53lb KB 10 reps for every 100 meters

31 minutes

Modified with push-ups due to lack of bench: (will be ordering a flat bench soon though)

Wife @ 135# - 21:25
Myself @ 195# - 17:11

Thanks for another brutal one!

M/20/6'1/165

subbing sumo deadlift high pulls for row (50, 100, 200).

otherwise rx'd: 27:03

Forgot to add:

"B", 43:00. Scaled to 135# at bodyweight 165#.

Also "B" 1RM squat, 275#

As Rx'd : 28:40

Did 500m, 30@135lbs, 1000m, 20@135lbs, 2000, 10@135lbs. I had some spotting help but pretty much did it on my own. Thanks, Nick and thank you CROSSFIT.

39M/5'10"/170#

W/U: bench press, 6x5 at 45-65-95-115-135-155#.

A Rx (w/170#): 29:42.

C/D: skipped.

Off PR by 2:39 (PR set w/165#). Bar-to-chest on each rep. Due to injuries and general fatigue, I said yesterday that I was going to ratchet down the intensity today. Didn't do it. You certainly wouldn't know that by today's time. :) This one is just difficult for me to go easy on and still do as as Rx'd. So maybe tomorrow. As for my miserable time, it's probably a combo of fatigue, yesterday's "Elizabeth," and the BP being one of many goats in my stable.

28.12
BW=200lbs
used 155lbs for BP

bench press 55 pounds

32:42

BP @ 190 otherwise as rxd
22:01

M/36/187

Row 500 meters (2:11)
1/2 Body weight Bench press, 30 reps(63lbs)
Row 1000 meters (4:48)
1/2 Body weight Bench press, 20 reps(63lbs)
Row 2000 meters (9:18)
1/2 Body weight Bench press, 10 reps(63lbs)

25:57

M/37/5' 8"/150#

Used 155 lbs. for bench press

23:31

Row 500
BP 95 x 30
Row 1000
BP 95 x 20
Row 2000
BP 135 x 10

Scaled to 3/4 bodyweight bench:

~25:00

Fun WOD. The last two sets of rows were tough, I'm not sure what to improve next time. Maybe push a little harder on the earlier rows?

M/35/170

As rx'd

22mins

what is best to sub for rows? sdhp?how many reps? cycling

what is best to sub for rows? sdhp? how many reps? or cycling?

f/34/192#
Row 500m
90# bench x30
row 10000m
bench press 90# x 20
row 2000m
bench press 90# x 10

23/M/5-9/163

Morning run: 4 miles @ 38:40

50 SDHPs (@ 45 pounds)
30 Bench Press (@ 165 pounds)
100 SDHPs (45)
20 Bench Press (165)
200 SDHPs (45)
10 Bench Press (165)
---23:35---

23/M/5-9/163

Morning run: 4 miles @ 38:40

50 SDHPs (@ 45 pounds)
30 Bench Press (@ 165 pounds)
100 SDHPs (45)
20 Bench Press (165)
200 SDHPs (45)
10 Bench Press (165)
---23:35---

subbed 150 for bp same as last time/missing part of right pec and delt bench difficult for me.

21:53 pr

85% BW, 135#

28:37

m/29/6'5"/230

Used 165# for the bench press.

WOOOO

24:13

M/26/140/5'11"
as rx'd 23:50

21:33

subbed sdhp's for row and bench 185#

26/m/5'11"/175
as rx'd
36:58(PR)
BP sucked
rows: 1:58,4:04,8:24

39:09
Row 500 meters 1:52
210# Bench press, 30 reps 10,9,4,5,2
Row 1000 meters 17 min
210# Bench press, 20 reps 5,5,2,2,2,2,2
Row 2000 meters
Body weight Bench press, 10 reps 5,2,2,1

20:41 @ 155.

30:40 as Rx

SDHP (45lb Bar) 50 Reps;
Bench Press 135lbs, 30 reps;
SDHP (45lb Bar) 100 Reps;
Bench Press 145lbs, 20 reps
SDHP (45lb Bar) 200 Reps;
Bench Press 165lbs, 10 reps.

Time: 32:20

ugh!!
135# bench (first 11 reps @ 155#)
24:28

M/30/5'10"/165lbs
as rx'd
21:10

37:37

previous 33:10

couldn't do the bech so i had to double up on push ups. 25:37

10 on the bench machine, 24:23.

M/155/5'5
as rx'd 22.55
Glad I've lost twenty pounds since January.

32/M/142/5'7"
as rx'd 28:00
This WOD was insane, I almost puked at the end!

33m/5'8"/175
as rx'd

23:12

Reston Cert: Joe Alexander led a fantastic cert. He really set the tone for the spirit and the science behind Crossfit. I would be hard-pressed to come up with ideas for significant improvement--there was an extraordinary amount of information and technique training that was squeezed into the time. Lisa, Jeff, Maggie, Chriss and Andrea all were very very strong. Congrats to all, and thank you.

WOD

31.06

1st 7 b/p @b/w 75kg,3@70kg,rest @ 65kg,did bench and 15 round cindy yesterday,so was really stuffed wi the b/p,rowing was good,but as i started soooo late,gym was closing before i finished,but carried on as no-one came to close up,got another wod finally done before this,so time was really crap,there is something in what Tommy says about me being mad doin these crazy wods !

21:08 as r'xd(160lb.bench press,157lb.body weight)

didnt complete all bench reps cuz lack of spotter
23-13-7
28:13

subbed SDHPs for row and scaled bench to 3/4 bodyweight

50 SDHP - 135# bench 30 reps
100 SDHP - 135# bench 20 reps
200 SDHP - 135# bench 10 reps

19:39

28:51
second round I had to wait for about 3 mins for the bench press.
the last 2,000m was awful.

M/22/5'10"/147
29:34

f/28/5'7/124
75# bench
28:38

24:50 last time 27:16

125lbs bench press

3 rounds:
dumbbell front squats 40's
pushup plus on Swiss ball

cfwu
2rds 15reps
back extensions
situps
squats
pullups -45
dips -45

500 meter row 1:58
185lb bench 30reps
1000 meter row 4:15
185lb bench 20reps
2000 meter row 8:58
185lb 10reps
39:10

M/33/6'2/235
As Rx'd

25:20

27 min ,bench 1st 10 205 after 185
did heavy bench 1st

scaled bench
25, 15, 5 x 185lbs
row as rx'd

29:25

M/49/6'3"/195

34:47
scaled bench 155 lb.

Wow! LOVE THAT TEASER VIDEO!

24:50
scaled bence 185lbs

24/m/165lbs/70"

SUB 50-100-200 sumo deadlift high pulls @ 95lb for row
30-20-10 reps of 165lb bench press

53:07 killer...

M/44/6'1/225 19:50

Used 72.5 lbs for bench (I'll blame that on my spotter- thought I had 75.)

25:55

2 hr hike up Flat Top mountain, near Anchorage, AK. 1,300' elevation gain, 3 mile rd trip. Amazingly, I'll be sore tomorrow. Gorgeous.

Approx 28:00:

55lb dumbell bench @ 30 reps
Row 500 meters
55lb dumbell bench @ 20 reps
Row 1000 meters
60lb dumbell bench @ 10 reps
Row 2000 meters

next time use heavier weight. barbell bench was in use. started with bench because rower was in use.

m/27/5'8"/140

Rx'd - 22:35

36.13 My bench press needs lots of work. Broken sets is an understatement

28:37 on a Hammer Strength style chest press

M/34/70"/197

53 minutes
1st round
row 1:53
165lb bench x 1
155 x 1
135 x 1
95 x 27

2nd
3:43
95lb bench

3rd
8:53
135 bench

50 sdlhp
bodyweight bench (175) x30
100 sdlhp
155 lb bench x20
200 sdlhp
135 lb bench x10

32:24

Did this after deadlifts from last week starting an awkward rotation bc my work schedule sucks but it may improve my endurance I'll be doing 2 wods a day in between my 24 hr shifts during which will be my rest days...anyways damper @5 45# db's = 27.00.6 very fun

230 lb male

1st round @230lbs and struggled.
Scaled back to 135.

25:27

Next time, begin BP at 200lbs. Ideal weight?

M 225/6'3

subbed cycling for rowing, 500,1000,2000m.
14:28

M/22/200/69"

23:59 as rx'd

Had to sub SDHP's for rowing. 225# for bench press.

45:57. Had to really let my arms rest between benches. Normally only do 185# on bench press.

21:39. Subbed elevated leg pushups for bench.

Subbed w/ 135lb BP and 50-100-200 SDHP

39:50

Can't wait to do this again.

subbed with 50, 100, 200 SDHP for Row, 24kg(53lb) kettlebell

43:30

1st time doing this WOD. Scaled to 190#. Didn't know if I could finish with BW. Sets of 5 mostly. 27:47 Last 2k row was no fun.

19:54

* No rower, subbed Runs - 400m/800m/1600m
* BW Bench - 170# (30/20/10)

11:08

75 lb bench
C2 out of batt so 1:10, 2:15, 5:00 for rows

40:06

Body weight - 218

Bench Press - 205

Did this before breakfast, had very little energy.
Bench press was mostly in sets of 5/6 reps.

Al Udeid

For time:
Sumo deadlift highpull 20#, 50 reps
Body weight Bench press, 30 reps
SDLHP 20#, 100 reps
Body weight Bench press, 20 reps
SDLHP 20#, 200 reps
Body weight Bench press, 10 reps

Adam - 29:45
TD - 34:00

27:58

I weigh 153, but scaled down the bench to 105, not the time I was looking for, but a great return to Crossfit!

28:35

225# bench

cfwu,135x10 bp

as rx'd 29'18" with 165# BP
lost rep 10 of 10 and had to re-rack.
damper at 4

M/27/5'7"/75kg

Buttercups

25 SDHP
20 1/2 BW Bench Press
50 SDHP
10 1/2 BW Bench Press
100 SDHP
5 1/2 BW Bench Press

Time: 12:43

Me 45Kg bench 16:24
James 45Kg bench 21:36

Not a C2 rower.

Deployed to Iraq. We have no rower so we subbed for SDHP 45 lbs bar. WOD 29:23 50 SDHP, 30x 165 bench, 100 SDHP 20x 175 bench, 200 SDHP 10x 175 Bench.

Modified it a bit bc i was tired and had work contraints.. gotta make those tests for the kids!

70kg bench press

Row 500 meters
Body weight Bench press, 30 reps
Row 750 meters
Body weight Bench press, 20 reps
Row 500 meters
Body weight Bench press, 10 reps

16:13

m24/6'1"/163 lbs

Time: 24:49
Scaled the bench to 185
body weight 202
I don't have a rower so I ran.
400, 800, then mile.

Time: 24:49
Body weight 202
Bench 185
I do not have a rower so I ran instead.
400, 800, then mile.

Tim:
Not as RX'd-
No rower (yet) 500 m run 1:57
165 first 7 reps, then 155 for next 23: 12:32
1000m run 3:43.7
145 lbs for 20 (5:21)
2000m run 8:07.7
155 for 10 (1:26)
Time: 33:09

Shara/30/F/68/138
500m run 2:31.7
75 lbs for 3 then 65 for rest (7:49)
1000m run 5:36.2
65 for 20 (4:50)
2000m run 10:49.8 (PR- best run ever!)
65 for 10
Time: 33:03

Outstanding day,
Cheers from Bangkok
Tim

as rx'd

19:02

3 mile run
21:47
then
30 Bench Press
155#
then
10 K's to E's

Chris, Miranda, and Ross: Is it hot in here? A true learning experience. Thanks for everything y'all. Doc

2010-06-15: 28:41@8:06,9:58,10:36.

23:04
as rx'd

36:07

SDHP/225/225/135

Rx'ed Time 26:01

kick up wod....
row 500
bench 50lb db 30 rep
row 1000 km
bench 60 db 20 reps
row 2000
bench 70 db 10 reps
time:23.29 MIN
CANT WAIT FOR TOMRROW

Scaled BP to 73% body weight, or 135 lbs.

20:56

Should have done more weight. Was actually pretty surprised at how many reps I could do.

00:26:59.6

scaleing:
round 1: 95# bench press
round 2: 95# inclined bench press (globogym was busy)
round 3: 115# bench press, requiring a spot on reps 9 and 10

m/32/201.0#/5'11.5"/does anyone know a good mechanic in DFW,TX?

As rx'd

25:15.72

Rx'd

25:15.72

no erg or bench, 95degrees and full humidity...

ran 1/4mi
30 SDLHP 65lbs
30 pushups
ran 1/2mi
20 SDLHP 65lbs
20 pushups
ran 1 mi
10 SDLHP 65lbs
10 pushups

26:25

As Rx'd - 22:59

26:19
Had to sub Nautilus @ 150# (no C2 in the freeweight gym).

m/37/5'11/215

28:54

Used 205# for BP

Had a phenomenal time at the level 1 cert in Milwaukee. Learned WAY more than I even expected I would, the trainers were excellent in their knowledge and teaching cues. Special thanks to Todd, KJ, Doug, Joe and Joe for providing all of us with such a great learning experience. I look forward to using my level 1 knowledge to help others through CrossFit. -it's not just exercise, it's a way of life-

rx'd
27:15
#205 bp heavily broken

28:54

M/6'0"/190#

Still doing basic conditioning prior to starting the WODs posted, and I'm seeing the changes already. I did CF warmup followed by 15, 12, 9 of 65# presses and 30# DB/KB swings w/ 200 M runs. Finished in 7:31, last week I did the same workout in 8:27.

Time to start working on more skills and WODs in a month or so.

M/50/153/1-1-06

Pushups instead of bench; same as prev.

20:37

Rusty chain on Globo C2 took a lot of the fun out of it.

34:53

Did the rowing as rx'd but it's been so long since I did any bench presses that I felt weak doing them...started out with 185 for the first 10 and then went down in weight from there...I think I did the last set with about 155 and the second set with about 165

Still a good workout but it's been about 3 months or so since I did a bench press

Not unhappy with this, though my bench press is not as strong as I wish it were.

Pack Scaling (Brand X):
For time
Row 500 meters
1/2 body weight Bench press, 30 reps
Row 1000 meters
1/2 body weight Bench press, 20 reps
Row 2000 meters
1/2 body weight bench press, 10 reps

22:49

Rows: 2:07 / 4:17 / 8:48
BP: 15,7,8 / 13,5,2 / 10

25:52 Rx'd with BW bench at 225#.

The bench didnt bother me as much as that last 2k row did, geesh i felt so gassed!!

27:31

Shoulder hurting, so brought bench down to #145 and doubled reps.
500M Row
Bench Press: 145# 60 Reps
1000M Row
Bench Press: 145# 40 Reps
2000M Row
Bench Press: 145# 20 Reps
24:13
I liked this workout. Good mix of pulling and pressing.

Have been working out for a while now, but this was the first time trying a crossfit work out.

Rows: 1:49 / 3:41 / 7:15
BP: 30, 20, 10
Weigh just over 180 and used 185
Total time to complete 18:21

19:24 as rx'd, 87kg bench press, pr by 10 seconds

M/32/5'9"/150

No rowing machine, so subbed 400, 800, 1600m runs. Subbed 135lbs bench press (90% bodyweight).

29:15

M/50/6'3"/165

23:45
Bench Press scaled to 125#. I'm old and weak... but getting stronger.
Semper Fi.

22:30

Bench Press scaled to 135#. I'm pretty new to Crossfit (only about 2 weeks so far) so I wasn't sure how far to scale down Bench. I'm 180 pounds, so I probably should have been in the 155# area if I wasn't going to do it as rx'd.

M/28/5'5/160

17:42 Rx'd

2k row was ruff!

m/31/184

18:13

Bench: Pack (1/2 body weight, 90#) 30x,25x,20x

Weight = 151.5

47:04
50 x SDHP 42#
9 x Bench 155#, 11 x 140#, 14:36
100 x SDHP 42#
20 x 140#, 17:14
200 x SDHP 42#
10 x 140#, 15:13

My bench press is weak, I spend much too long benching. Chest is so sore I can barely reach across and grab my other shoulder.

17:58 RXd

Good WOD...first time.
Rob O. only weighs 187??? He looks like a beast.

M/40/180/5'10"

m/38/76/215

BP at 160# (75% of BW)

28:50

Rows 1:42/3:36/7:30

Really slacked on the 2k and I don't remember the individual split times after the first 500m (2:08.4).

65# on bench, about 26:00 altogether.

22:53 as RX'ed

Scaled to 135lb bench (~165 BW), sub'd 10-20-30 burpees for rows.
14:35
garage, ~90F
Day 1 BFM camp

17'30" as RX'd
M/27/6'1"/190lbs

Appx 30 minutes, wasn't quite going for time because my friend and I were spotting each other. Fun WOD! Pretty strenuous!

For the second WOD today, 20-15-10-10 x 80# curls, then ran 2 miles in 14:05, then some 10# weighted inclined sit-ups. Trying to break in some new running shoes - still have slight shin splint-y feel from using worn out ones though. Anybody with advice on shin splints please email me or shoot a msg here. Thanks! Have a great day everybody.

23:36 as RX'ed

m/51/162
50sdhp
30 bp @165 broken
100sdhp
20 bp@165 broken
stopped rotatorcuff quit. 27 min

My first ever as Rx'd

m/23/6'1/235lbs

31:30

m/181/29/69"

185lbs BP 30 reps
500m Row
185lbs BP 20 reps
50 GH SU
20 minutes

Ran out of time on lunch break.

6x2:00/1:00 (2.08)
30:00 Rest
WOD (w/200# and :30 jog to bench)
21:16

27:50
185 BP

m/47/177
rx'd bp 185# 27:56

33/m/165

Subbed 50sdhp,100sdhps,100sdhp and benched 165

31:55

57:56 as rx'd

Bench press: 185#

500m = 1:55.0
1,000m = 3:57.5
2,000m = 8:19.7

All rows better than last time. Last time used 165# Bench press. 185 is heavy but I was determined to do as rx'd. Quite the challenge!

Did one day late due to baseball tournament on weekend throwing off schedule.

Forgot to time it
-Good workout

155lb bench

185 lb. first round (still only got to 24), 165 after that (did 'em all).
took a long time 30 min.s or so. very sore this week.

30:53 as rx'd

BP @ 175#. Tough.

50 SdHP 45 lb bar
145 lb x 30 (20, 5, 5) about a minute
100 SDHP 45 lb bar
145lb x 20 (10, 5, 5) about 30 seconds
at this point i was at 13:46
200 SDHP 45 lb bar
145 lb x 10 (these took 15 seconds)
31:07

I need a rowing machine..i stink

m/42/195/5'11"

For time:
Row 500 meters
111# Bench press, 30 reps
Row 1000 meters
111# Bench press, 20 reps
Row 2000 meters
111# Bench press, 10 reps

500 row 1:46 (12 better than last time)
1000 3:44 (25 better than last time)
2000 8:06 (35 better than last time)
total: 20:47 (2:12 better than last time)
(damper 5)

Better than lat time by quite a bit. Also used 11# more than last time. So, success..

Man, that 2000 was nasty. Almost gave up, but how can you give up on rowing? You can always pull one more.. Took a 1 min or so break before that final set of bench. Bench was still too light, but that last set would have really sucked with more weight..

Sub'd Run 400-800-1600 for rows. Didn't want to SDHP sub, prefer the run sub:

run 400
BP 180# x30 (3 sets of 10)
run 800
BP 180 x20 (2 sets of 10)
run 1 mile
BP 180# x10 (1 sets of 10)

19:14

Rehabbing a left shoulder impingement--no benching allowed per the doc.

Subb'd pushups with feet at shoulder height and increased reps by 50%:

row 500
45 pushups
row 1000
30 pushups
row 2000
15 pushups

18:38

As Rx'd 180# - 30:51
Good gosh!
1:47, 3:53 and 8:30 for the rows.
Went out too fast on the BP, doing 15 in the first set. Thought I would be able to do 50% sets - but the row didn't let that happen.

Good stuff!

180#/m/26/68"

As Rx'ed Bodweight bench plus 2 lbs (165 lbs)

Row 500m: 1:59 Transition: :14
Bench 165x30: 2:48 T2: 18 (10/5/5/5/5)
Row 1,000m: 4:00 T3: 17
Bench 165x20: 3:00 T4: :22 (5/3/3/3/2/3)
Row 2,000: 8:15 T5:17
Bench 165x10: :35 (10)

Total: 22:08

25m/207
2.5min row
205lb BP x 15
5min row
205lb BP x 15
10 min row
205lb BP x 15
Rower display doesnt work so rowed for 2.5m, 5min, 10 min. Probably didnt hit the RX distances.
Bench 205lb broken into 3 sets of 5 for all.
Time 31:52.
Liked the push pull. Died on rower.

sub'd SDHP's for the rowing. The SDHP's killed any chance at a good time. Managed to do the bench presses. Broken into sets of course.

32:30

31:15 (120#)

btw 165

As RX'd 20:55

So upset about not breaking 20 minutes, I guess that's what I get for fiddling with Rower set up. Next time for sure.

Side note on Benching, for the most part the Cfit community is not big on benching but sometimes it's nice to get in a "I have a bigger pair than you" pissing match at your local gym. When I went toe to toe with with the local meathead recently, who out weighed me by a good 60lbs, I put up 365lbs, about 30 more than him. And I only bench a few times a month. Thanks Cfit. Keeping the local "gym expert" in check since 2001.

MGySgt. USMC M/48/6/2"/205

Just did what I could do with the short amount of time I had between work and college.

50 SDHP
30 BW BP
100 SDHP
35:40

OooRahh CrossFit

500M Row
80# DB BP x 30
1000M Row
80# DB BP x 20
2000M Row
80# DB BP x 10

Total Time: 33:04

180#/m/69"/23

Male 36
92kg
188cm

total time 22.30

I hate bench press!
Scaled to 135 lbs.
29:01

20:52

Bench press 150 lbs (bodyweight is 146 lbs)
Subbed SDHP for rowing.

Was gunning for sub 20, but it was not meant to be this time.

Sub sumo for rowing
bench only 50k (was too light; next time do at least 60)
time 31 min

As rx'd. BW 76kg

Time 25:12min.

As rx'd. Bench at 170. 21.55

Time: 18:58, Weight: 195lbs

M/ 36/ 132 lbs/ 5'-6"
As Rx (used 135 lbs bench press)
24:10
This is a fun WOD... 30 bench press reps is a toughie and so is the last 2K Row... the 2K Row kills my hams and but.. I am always kind of cramping up in my butt, but this time wasn't so bad.

17:00 flat

subbed 75 double unders for 500
150 du's for 1000
225 for 2000

probably not equal sub but still tough

M/30/170

35'24" used 165 instead of 170 on the bench

For time:

Row 3500 meters
14:15

Bench press, 17 reps 135#
Bench press, 22 reps 155#
9:52

24:07 TOTAL

As Rx'd:
190lbs. bench
Concept 2 rower @ 2

31:25

WOD:
SDHP's 50
Bodyweight Bench Press 30 reps
SDHP's 100
Bodyweight Bench Press 20 reps
SDHP's 200
Bodyweight Bench Press 10 reps

Paul- (wt-195#) 19:27
Gunnar (wt - 190#'s) 24:02 - sub'd sdhp
Ryan (wt - 190#'s) 24:20 - sub'd 135# bench, -150 sdhp
Shaun (wt- 300?) 24:18 - Bench 200# x15 & x5 + 185# x 10 (35#bar SDHPs)
Jen (wt- 125#) 29:05- Bench 75# & 35# SDHPs
Eric (wt- 220?) 35:17- Bench 165#
Chris: (wt- 180) 37:12- Bench 100# x30 + x10

m/31/5'11"/180

As rx'd with 165 lbs.

27:44

29:58

Warm-up: 15 min bike

Bench Press: 10 x 135, 5 x 185

WOD: As Rx'd, 225lb bench press

23:37

M/40/6'1"/250

Mod BP 145#
1:51r/7:32smoked/4:08r/5:13/8:40r/1:28
Total= 28:55min
Next time 150# try sets of 10/5s and sub 27.

145# bp first 20 reps, all others 135# (3/4 bw)

30:50

m/26/155

scaled 75% BW

TT 29:20

Rx'd in 30:13

Bench 5x70, 25x60
20x60
5x70, 5x62,5

29:00

average 2:06 pr 500 m

M/23/6'1"/165

Used 155#
28:16

M/25/5'9"/178

75% of body wt. w/ dumbells @ 65#s

Time: 23:57

DO WORK!!!

Started with 3x5 150 lbs back squat.

Then found out that C2 is broken subd with tredmill (now I see that SDHP is probably much better).

As r'xd.
Time - Approx 34 (timer crashed during the WOD)

For time:
Row 500 meters
135# Bench press, 30 reps
Row 1000 meters
135# Bench press, 20 reps
Row 2000 meters
135# Bench press, 10 reps
22:19

dang Ronen #381 - bad day

M/33/5'4"/140lbs
As RX'd
140lbs bench
21:57

135# bench press
45# row (10m = 1 rep)

about 22 minutes

M/41/180

Dropped the bench press weight to 155 after the first 32 reps because I was under a time constraint - the sun was going down and it felt like I had been at it since the dawn. Talk about letting a weakness develop!

33:04

And that's with fast rowing times.

More better faster

38/m/6/185
Warmup

Sub'd SDHP x50, x100, x200
Sub'd Ring Dips 30, 20, 10

27:30

(No rower or flat bench [bench soon to be added])

33:48

Scaled to 1/2 bodyweight BP

the bps have been easy, but the rowing made my legs ache.

Scaled to 1/2 bodyweight BP

It has been easy, but the rowing make my legs ache.

F/29/130

Didn't get to do this Monday, but couldn't wait to do it.

As Rx'd, used 135# for simplicity's sake.

26:30

30.58

M/45/6'1"/190

As Rx'd 25:49

23 / M / 5'9" / 135lbs

I scaled the bench press to 70% bodyweight (95lbs).

29:18

That's two seconds faster than last time... but last time I did only 65lbs on the bench press. Nice, but I should have pushed harder through the 2K row.

About an hour. Had to do bw bench in sets of three till I got to each rx.

About 29 mins using 60 kgs (I weigh 80).
3 mins 5 mins and 10 mins approx for rowing
Av about 2.5 mis per 500 m

row 500m (damper 10)
135 lb. bench press, 30 reps
row 1k (damper 10)
135 lb. bench press, 20 reps
row 2k (damper 10)
135 lb. bench press, 10 reps

28:23

splits - 1:45, 3:56, 8:08

30:10

Used 75# dumbbells rather than barbell for presses.

m/41/148/5'7"

35yom/ 200lbs

Pack, for time:
Row 500 meters
1/2 body weight Bench press, 30 reps
Row 1000 meters
1/2 body weight Bench press, 20 reps
Row 2000 meters
1/2 body weight bench press, 10 reps

20:34

Did this in the same exact time last time around with 110#, but on puppy, so I guess my time was good. Used 100# (half of my *new* body weight) this time. Had the damper set 3/4 open. Felt good, but I'd like to do better next time around. Want to see bigger improvements.

As rx'd, 26:21 (PR). Bw today was 176.5, used 180# for bench.

Biggest improvement was in bench. Last time (May '09), I took ~16 minutes total for the bench (w/ 175#). This time was more like 11 minutes, with fewer breaks. Did the reps 14-7-5-4 / 8-5-3-2-2 / 6-2-1-1. Only failed on 1 rep, when I was trying to beat the clock on the last rep, and finish under 26 minutes. Erg times were similar, probably a hair faster this time. 1:40, 3:50, and 7:55. I was hating life on that last 2000m, though. Overall, 5 minutes better than last time.

M 36/5'10"/170

Rx'd

34:20

CFWU x 3; std

#160 (+5 lbs over last time)
Row as Rx'd

32:49; approx 3:30 slower.

24+ mins

5'11" 189/ 41

32 minutes with 175 pound bench press.

m/43/65kg

As rx'd

19:01

I did it backwards by mistake.
2k row
190 bp x 30
1k row
190 bp x 20
500 row
190 bp x 10
27:45

scaled BW Bench Press to Pushups(No Bench @ home)
16:40

@ the sweatbox
as Rx'd

25:17

145# bodyweight

As Rx'd; bench press = 165#
090518 36:14
100614 29:06 (PR)

"Mrs. Wobbly"
As Rx'd; bench press = 80#
100614 23:54

M/25/158 GregAWU

500m row
21 x 160lb Bench press
1000m row
15 x 160lb Bench press
2000m row
9 x 160lb Bench press

27:45

21:33

60kg

The Porch:
For time:
Row 500 meters
3/4 body weight Bench press, 30 reps
Row 1000 meters
3/4 body weight Bench press, 20 reps
Row 2000 meters
3/4 body weight bench press, 10 reps

scaled to 70% bodyweight (2 65lb DBs)
24:05

m36/170/5'8

bench press 185 lbs 30 reps
then ran 800m
20 reps
ran 1200m
10 reps
ran 1600m
no rower :( 22:33

27:20

29'35"

Could have shaved off a few min if the rowers weren't so damn far away.

25:08 with 225 BP the entire time

BW 205
21:51

39:56

did 135# bench instead. Thought it would take too long to do body weight b/c was short on time. Should have gone heavier but still was a good workout.

23:04

Sub'd SDHP x2mins, x4mins, x8mins
Scaled 75% bw (62kg) 30, 20, 10

20:10

after reading comments i realise i should have sub'd SDHP for completed reps.

24:24 with SDHP subbed for rows. Chest should feel GREAT tomorrow!

135lb bench. 27:08. during last row realized I only did 500K instead of 1000K on previous row. ended up doing 2500K on last row.

as rx'd 25:35.

as rx'd

155 bw

25:55 (pr)

28:34, pr.

changed WOD around.
30 pu/15 bench
20 pu/10 bench
10 pu/5 bench

pullups were all strict and bench was set at 155#

21/m/155/5'8

changed WOD around.
30 pu/15 bench
20 pu/10 bench
10 pu/5 bench

pullups were all strict and bench was set at 155#

17:37

21/m/155/5'8

those 45# sdhp's were a beast, but I fought for every last one.

Bench went from 180 (BW) down to 135, which in retrospect was stupid. I didn't push myself on the last set of 10 and I'm kicking myself as I'm writing this. I was gassed while I was doing the sdhp's which by the end I was knocking out in 10 & 15 rep intervals, and I let my mind beat my body on the final BP.

31 min

For time:
Row 500 meters
155# Bench press, 30 reps
Row 1000 meters
155# Bench press, 20 reps
Row 2000 meters
155# Bench press, 10 reps

Time 33:47

Stuffed up the order:
30 reps bp (20 @ 158.4 lbs, 10 @ 147.4 lbs)
50 reps SDHP at 45 lbs
20 reps bp (147.4 lbs)
100 reps SDHP 45 lbs
10 reps bp (136.4 lbs)
200 reps SDHP

34 mins 38 secs.

158.4 lbs (72 kgs) is a BP personal best. Awesome.

CFWU
135#BP. 23:30

Scaled to 0.71BW (132lb). All rows at about 2:00/500m pace.

35:18

[35:18]

48/M/182
sub'd
135 lbs Bench

30:37

scaled up bench a little to match last time, at globo again, long walk between rower and bench. row times approximate:

row 500m (1:43)
175# bench x 30 4:38
1000m (3:47)
bench x 20 7:00
2000m (7:51)
bench x 10 8:50

20:29 PR

Wt Dips:45#x8,70x8,90x7
Curl: 95x8,x8
GHDx12, Back ex w/ 25# x 12

later,
b
m/33/5'8-1/2"/167

CFWU
195# BP
33:07
M/49/198#/72"
090524 - 33:59 (185# BP)

m/36/5'9/179
CFWU-2. Reg for 1st 2. Only 2 so I wouldn't hold Bob up. Superman. No Burgener or DU.
Did on Sunday.
26:37
Didn't push very hard on rows. Bob helped by limiting my rest periods on bench. Still had to help on a few reps. Tried to get extension on rows. Tougher when I got tired.
5/18/09: 28:25

32:20

185lb Bench

26:10

33:52 (PR) Used 170 for bench press.
Down from 34:50

Thanks to all the Coaches out at the Reston Cert it was fun.

18:16 as rx'd (actually easier than I thought)

(time included running round the gym trying to find a free rower, and having to negotiate with two separate people to vacate the bench press inbetween sets).

35 yom 195

Subbed SDHP for rows. Did 350 total.
First set of 30 bench was 195. Last two with 185.

33:11 at the PD

BW 185
bench 185/ subbed sdhp for rows

23:02

54yom/238lbs

Subbed SDHP for rows. 350 total
135# bench

38:09 @ PD

Ne add fel, soha ne add fel!

@thesweatbox

23:55

new PR!

27:00

scaled wt to 185

21:37

27:37

Could have saved a minute by carrying a water bottle, and probably another if I had a spotter. Still, pretty good WOD.

M/25/5'11''/195

M/33/142lbs/5'5"

140 lbs for bench.
26:29

31/m/71"/175/Centurion Crossfit: Killeen, TX

CFWU x3
62:28

I failed today's math lesson and put 185# on the bar.

subbed sdhp for rows.

45:32

Tried to do...shoulder pain on the bench so shifted to 10-100M sprints...

m/41/169/5'9"

As rx'd:

29:13

CFWUx2 (bench press 45, 95 instead of dips)
40:38
165 lbs
Rd 1: 5-4-4-4-3-3-3-2-2
Rd 2: 4-4-3-3-2-2-1-1
Rd 3: 3-2-2-1-1-1
Rower display was broken so just rowed for time: 1:50-4:20-9:00

Matt: 45:45
4-4-4-4-4-4-3-3
3-3-3-3-3-2-2-1
3-3-3-1

27:15

28:45

Mod'd

29:45

First round was about 2/3 BW...145
Last two rounds BW @ 215

Haven't done bench in about 3-4 years for fear of aggravating rotator cuff so I went w/ 145. After that decided 145 wasn't hard enough so I bumped up the weight. Shoulder a little sore 2 days later, but I'm pretty sure it'll be fine. Time to see if the power of CF has healed me.

M/29/235/5'11"

Did 195lb. on bench. Otherwise, as Rx'd

30:12

32/m/160/65
25:23
60lb barbells instead of benchpress. Gawd I hate 24 hr fitness.

Had to modify due to lack of a bench at the time. Subbed same number of pushups with a 45 lbs plate on back. Should've used more weight.

around 19 minutes. still a good WOD

27:01

Sub 1pood KB SDHP
Bench 155# (+7ish BW, my '150' is more like 147, I just like round numbers :) )

39:04. My bench just collapsed at rep 14 in the 2nd round. I was down to singles. I am NOT happy with that performance.

As rx´d - 23:48. Did the bench in takes of 5 (+\-). BW 172lbs

As rx'd. 26.22

pretty severe knee pains today so subbed 500m runs for the rows. bench scaled to 60%

15:45

34:14

long day, not good

06/24

Sub'd 135 lb push press for BP. Strained pec doing rings.

31:51

approx 27 minutes

Scaled the BP after the first ten reps at body weight of 175, first down to 155 then to 135. Broke up with bench into 10 rep sets.

31:30

as rx'd w/ 185#. started with bench press due to traffic.

CFWUx3
no bench available so sub'd 2x push ups
500m row, 60 push ups, 1000m row, 40 push ups, 2000m row, 20 push ups
17.09

Row 500 meters SUB 50 SDHP
Body weight Bench press, 30 reps SUB 135 pounds
Row 1000 meters SUB 100 SDHP
Body weight Bench press, 20 reps SUB 135 pounds
Row 2000 meters SUB 200 SDHP
Body weight Bench press, 10 reps SUB 135 pounds

38:55

Compare to 090518

Row 500 meters SUB 50 SDHP
Body weight Bench press, 30 reps (180#)
Row 1000 meters SUB 100 SDHP
Body weight Bench press, 20 reps (180#)
Row 2000 meters SUB 200 SDHP
Body weight Bench press, 10 reps (180#)

59:06

M/54/140/5'8"

as rxd 31:32

115#: 25:27

100614

For time:
Row 500 meters
1/2 body weight Bench press, 30 reps
Row 1000 meters
1/2 body weight Bench press, 20 reps
Row 2000 meters
1/2 body weight bench press, 10 reps

BW 270.2 - BP 135

28:46

24.m.140.65"

as rx'd
24:24(PR)

Last Time/PR:
34:39

49/m/190

As Rx'd. 32:10

Ravi - 28:16 (82.5kg)
Jack - 34:20 (72.5kg)
Martin - 34:18 (60kg)

BP: 185#

23:13 (PR)

25/M/165

21:20

subbed 155lbs (bodyweight is 165)

TIME - 38:42(PR at this weight)

M/25/5'9"/140

bench: 115 pounds smith machine
bench wasn't as hard as I thought it would be, will definately try more weight next time/ no smith machine, got to get to as rx'd!
23:58

As rx'd
Body Weight 200 lb (200 lb BP)
26:26

M/34/178

For time:
Row 500 meters
115# Bench press, 30 reps
Row 1000 meters
115# Bench press, 20 reps
Row 2000 meters
115# Bench press, 10 reps

22:36

5 reps on the minute for 5:00:
95# Overhead Squat

For time:
orbitrek 500 meters
Body weight Bench press, 30 reps/176 lbs/80 kg
orbitrek1000 meters
Body weight Bench press, 20 reps
orbitrek 2000 meters
Body weight Bench press, 10 reps

Time:19:40

500 m row
30 Power clean @ 75#
1000 m row
20 Power clean @ 75#
2000 m row
10 Power clean @ 75#

done it!!!

80kg bench as req.

23:12