That should be fun. I think that I'll do it with the "hand release" pushups. To see how much my time and body will suffer.

Enjoy!

YAG

Just wanted to give a big thanks to the CrossFit Staff that taught at the Level 1 Cert in Herndon this weekend. You all did an awesome job and thanks for sharing your knowledge and experiences of CrossFit, it was appreciated!

Last week before the CF/USAW Open!

How's everyone's training going? I rested all weekend and am ready for the finishing touches of my train-up for the event. Can hardly wait to settle in, hit the competition platform, and socialize/mingle/talk training with the best of the best!

See you guys next weekend!!!

Thanks to the excellend CrossFit staff that taught the Level 1 in Ann Arbor, MI. Special thanks to Doug at Hyperfit USA for hosting and for the Awesome Gym you have. I learned more in the two days with you all and am more inspired, motivated, educated, and excited about CrossFit and making a difference in others lives. Thank you and keep up the great work and continuous improvement.

I agree with #1! I'll do it too, though I don't want to call them "hand release" pushups. LOL There has to be a better name.

Great WOD. My second CrossFit workout I ever tried. 3 years ago I could not finish it. Felt like my head was about to pop

I did this a couple of weeks ago for the hell of it and finished in 11:34; I might go heavy with this tomorrow with 225. What do you think?

30/M/5'10"/205
Afghanistan

my god! Tony! Kstar! aaaaaand Brendan!! score! what a sweet day!!

Huge thanks to Chuck and crew for the L1 cert in Coral Gables this weekend! My wife and I had a blast. We both got Fran PR's and I got my first non-kipping muscle up!
Ya'll kicked ass, I hope to bring the same to many others.

Hellya!

9:58- as always Spealler is impressive as i was flying on this- saw this wod 20 min ago and decided to see how i would fair at 9pm as opposed to usual 5am (unplanned and unknown...fits cf mentality)- so a double for today (12 hrs apart)

a huge thanks to the instructors at the Level 1 Cert. at Iron Major CrossFit in Leavenworth. and it was awesome to see Chris Spealler do this WOD yesterday during our lunch break. I look forward to more training and especially this WOD.

Just completed the Level 1 cert at CrossFit Gables. Would like to thank the wonderful team that came out for all their help, it truly was a wonderful experience. Thanks to all the coaches who made it such a memorable experience! Helll yeaaahhhh!!!!

The experience at the level 1 Crossfit cert was phenomenal. Kudos to Chuck and his team for doing a wonderful job. Thank you Crossfit Coral Gables. Crossfit for life

I wanted to give a big thanks to the Crossfit Staff for the great job that did at the Level 1 Cert. at Ft. Leavenworth. I have been waiting to attend a seminar for more than a year and it more than met my expectations. And good luck to Miranda at the upcoming USAW competition. I know you'll do great!

Take care all.

Intense Cert at CFG this weekend. Chuck and all the Trainers.. Straight Nastiness as I like to say. We killed it and as always will continue to take CrossFit, its methods, and foundations to new heights in Miami, FL and spread from there on. I leave you with this. HELLLLL YEAHHHHHH!!!!!

You read every Sunday how great a cert was, what an experience it is to learn from the best, and it is not an exaggeration. Thanks to Iron Major Crossfit and to Chris, Miranda, Lance, Eric, Nicole, and Joe it was great thank you for your effort and time. And remember the speed limits are strictly enforced on military posts! ;)

Gabriel #8: Your nuts man if you do this with 225 pounds, get it!!! I am excited for this one I want to do it now! Last time I did this in 11:20.

Big thanks to Chuck and crew at the L1 cert at Crossfit Gables. My wife and I had an awesome time. We both PR'd Fran and I got my first non kipping muscle up! You guys totally rocked. We hope to bring the same to many others. Thanks you so much.

Clayton
&
Kerry

Lets get it in, my mouths watering for this one!

SPEALLER! wwwoooooowwww

Chuck,
As promised! Big thanks to all the trainers at the L1 at CrossFit Gables. I have been to a lot of seminars and the quality of instruction and delivery by these trainers this weekend was unbelievable. We had an awesome time and can't wait to see you guys down in Cayman really soon!

KStar -- It is definitely about good teachers and you are one of the best out there. You are responsible for alot of the magic that happens and it does strengthen us as people.
Haven't been able to attend one of Tony's seminars yet, but will be attending in the future.

Thanks to a phenomenal group of CrossFit Level 1 Cert Coaches (Chuck, Justin, J-Mack, Mike G. Bobbi and Jenni) and the gracious hospitality of CrossFit Gables for this weekend!! Level 1 feels pretty good!! HELL YA!!!

WOW,6:45!!!! what a beast of a time.

M/35/5'6/165

11:24

Afghanistan

Thank you Iron Major Crossfit and the top notch instructors Miranda, Nicole, Chris, Eric, Lance and Joe for the awesome instruction at the level 1 cert this weekend. I will always remember todays workout because we had the priviledge of watching Speal set the time during our lunch break.

Okay there has to be some way to bottle up my husband's energy and sell it!

as rx'd 14:54

6:45!!! wow!

14:54 as rx'd

Level 1 Cert. at Ft. Leavenworth, Iron Major Crossfit.

Had lots of fun. Thank you staff for delivering a first class seminar. Lots of useful practical info to take back home and spread the wealth.

Thanks Dan

29/m/76kg

17:23

10:54:7 as Rx'D

Salerno Fire Department, Salerno Afghanistan

10.28
Scaled
The last 3 rounds of push-ups on my Knees

M/32/72"/175

10:41 as Rx'd

Good fun! Spealer is amazing. I did this unbroken, and Spealer was almost 1 second per movement faster than me. Dude is fast!

42/m/176m/73kg

As rx'd

13:52 (last time 15:11)

Started faster today and tried to keep a 1:15 pace per round to stay sub "double Spealler time" but couldn't maintain it.

as rx'd, 10:45

under 10 next time for sure

As Rx'd
11:10

Thank you Doug and Hyperfit USA Ann Arbor! What a great experience! Thank you Boz, Jen, Pat, and Joe! You are all amazing athelets and trainers! You kept it intersting and fun as well as incredibly informative. Had a great time and cannot wait to help people improve thier lives! I wish all of you the best and hope to run into you sometime in the future!

F/42/5'6/150
95# DL / hands up on pushups
15:54

8:50 (PR)

M.6 6.260.39

Scaled to 10 reps each.

Time: 11:40

Great job j-Mack , Jenny, Chuck, Mike G, Justin at the Level one cert in Gables! Had a great week end! Hell yea!!!!!

7:41 As Rx´d

The level 1 cert in Ann Arbor was awesome this weekend. The best, most professional and informative course i've ever attended, all packed into two days. The amount of information you pick up from watching such great coaches teach something so fundamental was priceless. Big thanks to Pat,Jen,Boz,Doug and Joe.

m/42/5'10"/175

15:01

M/40/76kg(167lbs)

As Rxd 15:47

m/37/211/5'11

As Rx'd
14'10

As Rx'd :13::28

The Level 1 in Ann Arbor was the best training cert I've ever attended, I can't wait to take another some time! Thanks so much to the CrossFit staff for their knowledge and help, it was absolutely worthwhile.

m/45/185

15:01

M/43/5'11"/185

As rx'd

16:51

A HUGE thanks to the amazing group of trainers for the Gables Level 1 Cert this weekend. It was an amazing experience and you all were inspiring and extremely insightful. I never thought I could learn so much in just two days. I am new to CrossFit (only 3 months) and I am more inspired than ever. THANKS!

PS - Chuck, your jokes aren't bad, keep trying :-)

I want to give a very big THANK YOU to all of the hardworking trainers at the Level 1 cert in Coral Gables. Chuck, Bobby Sue/Jo, Jimmy Oats, J-Mac, Justin and Mike G were AMAZING. Thanks for the treats, they were fun!!!

12:45 as Rx'd

Thanks to Globo-Guy for interrupting my WOD to tell me how he tried CF Saturday... FGB! And how he's never hurt so bad in his life. He wants to stick with his normal routine. M-W-F: chest shoulders back. Guess something is better than nothing!

scaled to 10s, just off leave

14:04

M/35/6'2"/230

Kuwait

21:45 with 90lb deadlifts, first 6 rounds strict push ups then had to switch to knees.

Not sure if I did 10 rounds, 9, or 11...so I called it 10. There were two college boys doing barbell curls next to me talking really loud to each other. One of them brought up PX-90 (or whatever that is) and the other asked if he had hear of the other program like it where it was high reps, weight lifting etc, but neither could remember the name. I thought about telling them I was doing it and it was called Crossfit, I decided not to let them interrupt me any more than they already were with their loud ignorant voices. :)

The lvl 1 cert at cf gables was one of the best things I have ever done for myself in 2 days I grew leaps and bounds as a coach. Big shot out to Chuck, Jimmi Oats, J Mac, Bobby Joe/Sue, Justin, & Mike G. Hell Yeah!!!!!!!!

About 10 min for 5 sets

Hell yeahhh!!!

Wonderful cert put on by Chuck and the crew at CFG this weekend. You guys are welcome to CFG any time you want for a cheeky WOD or 2. In all seriousness, you guys are the definition of team chemistry. The chemistry was evident from a mile away and it put everyone in the gym at ease. Thank you for all your information Chuck, JBird, Bobbi, Jimmi Oates Orr, The Mike G, and Johnny Mac, hope to see you in the future.

Chuck, my parents always taught me to respect my elders, so next time we face off head to head, the respect has been shown, and now its time for the real WOD to start. However, uneven grace was epic, I dont think i have ever done 30 uneven C&J with a smile on my face the entire time.

Hell yeah!

Thank you to the Level 2 coaches that held the cert in Miami this weekend. You guys are amazing and do a hell of a job. If you were thinking about getting a level one do it!!!! It is a great experience. Thank you Chuck, Bobbi, J-Mac, Mike G Jimmi I mean Jenny & Justin

10 sets of
10 x 40kg Deadlift
10 Pressup

15:31

Deadlifts could be heavier next time.

Amazing Level 1 Cert at Crossfit Ann Arbor!!! It was a wonderful experience, awesome trainers, great gym, lots of knowledge and information! I learned so much over the two days! Thank you very much and big thumbs up to Pat, Joe, Jenn, Boz and Doug for this unbelievable time and experience!!

We were blown away by the professionalism, attention to detail, comraderie, and esprit de corps of Chris, Miranda, Nicole, Joe, Lance and Eric at Ft. Leavenworth cert. And they're not even in the Army! This was my first and Jeff's second level 1 and we were both equally amazed at these six coaches' elite levels of performance. Yet that was surpassed by their ability to coach us. CrossFit just gets better and better. Many thanks. Jeff & Jo Starkey

AS RX'd
18:44

Probably first WOD using RX'd weight

12:48

M/30/174/5'10"

as rx'd

11:16

I want to thank Maggie and Jeff of Crossfit Reston for being awesome hosts this weekend as well as all the great trainers who were smart, instructive, humorous, demanding, real and patient with us...I wont forget the training and I know for sure doing FGB on our first day was honor. Thanks again.

As Rx'd

11:22

The Level 1 in Leavenworth this weekend was an unforgetable experience. Chris, Miranda, Joe, Lance, Nicole, and Eric are not only elite crossfitters and coaches but approachable, funny, and giving people. God bless them. Sunday we learned that our box may be in jeopordy, but we will always figure out a way to crossfit. Unknown and unknowable, constantly varied. Love this stuff.
If you think Spealler is fast at deadlift and pushups you should see him drive around a military base.

What a great weekend in Ann Arbor at the Level 1 Cert. Big thanks to Doug and Hyperfit USA for being such a great host and great place to be. This weekend definitely inspired and educated me. The instructors were awesome. Thank you to Pat Sherwood, Boz, Jenn, and Joe for sharing your knowledge and experience with us. Watching the lunch time WODs of Pat, Boz and Joe compete was definitely a treat. Keep up the good work and I am pumped up about getting to share all that I learned this weekend with others and get them fitter faster.

Great cant wait. Great way to finish out my day.

Great can't wait. Nice way to end the work day.

weights as rx'd. scaled to 10 reps per round. DL's all unbroken.

13:04

15 deadlifts 135
15 pushups
10 rds 5:55

13:18 as Rx'd

Push ups started to get tough over rounds 6-10

I'd love to see the video of #71 (Tucker) going 5:55. Not that I don't believe it, it would just be a cool thing to see, esp. since it crushed Spealler's time.

Anyway, mine was a humble 8:30 as rx'd.

6:04 as rx'd

this may be my best WOD ever

M/186/6'

As Rx'd- 18:04

Ate a big serving of humble pie this morning. I suppose that's fitting since I ate a pint of ice cream last night. I have next to no will power when it comes to diet haha

Took it real easy again today. Scaled the weight to 111 lbs and did 10 rounds of 10 reps each, dead-lifts and push-ups.
11:16

Thanks to all the coaches at the Level 1 Cert in Ann Arbor. Had a great time and learned a lot. Thanks to Doug at Hyperfit for hosting the Cert. I can't believe how much training and knowledge you all were able to give us in such a short time.

13:54 rx

M/37/160/5'7" deadlift 115 strict push ups

15:38

Confidence building. Would have been a brutal slog @ 135.

12:45

Chuck, Bobbi, Jimmi, Mike G, Justin and J Mac....you guys are awesome!! I was inspired, awed, and engaged the entire time. What a great weekend...so much was gained in such a short period of time. A big HELL YA to you and all the participants!

See you in Cayman!

30 min 6ft 195lb 36y m- u guys r sick!!!!

10 rounds for time:

#73 lb dead lifts (10 reps)
push ups (10 reps)

11:57

As rx

10.01

Wow those push ups got hard,

Nothing quite as humbling as the bottom of a pushup that u. Can't get out of

Those initial 30 second rounds soon became a little more

Spealers a beast

As Rx at 6000ft
14:40
Doing WODs at altitude is hard!!! Sucking more wind here in Kabul than back in the states.

2th WOD, 20:59 @ 6'2'', 220. Push ups went easily, deads killed me conditioning wise. Don't think I have sweat that much in such a short amount of time before.

As Rx'd: 16:29

as rx'd, although i lost count and i think i did 12 rounds 14:00

As Rx a !2:07 great wod! btw a big HELL YEAH!!!! to all the Instructors who came down to Miami for our level 1 thanks for the knowledge and fun you shared with us.
-Eric

Whoa! typo on the above time that should be 12:07 not !2:07 sorry!

Reading this WOD, I think to myself "135 DL!?!!? this should be cake. And only 15 push-ups?? Almost like a rest day."
I was so wrong. After Round 4, shit got REALLLL.
And my 30 sec per round dropped to 1min+ per round...
10:20 as RX
Damn u Speal and your inability to tire!!!!

15:49

1:49 slower than last time. I've got a cold today, not sure if that made the difference or not.

rd1 :25/:13
rd2 :33/:14
rd3 :52/:17
rd4 1:01/:19
rd5 1:09/:19
rd6 1:50/:20
rd7 1:42/:20
rd8 1:57/:18
rd9 1:54/:15
rd10 1:29/:14

Deadlifts broken after rd 5. Really disappointed in this WOD today.

Mas, yesterday's 14 rds with a 45# plate is very impressive.

As prescribed with mens deadlift weight of 135#

Chest to deck push ups

TIME: 12:39 PR by 1:25 from last time.

my lats STILL hurt from that pull up ladder!

I attended the Crossfit certification course in Ann Arbor MI. and I have to say it was by far the BEST fitness experience of my life. I have received other fitness certifications in the past but none of them were as informative or as educational as the Crossfit cert.

Boz, Pat, Doug, and Joe were fantastic instructors (apologies to anyone I may have missed). They were very professional, organized and committed to ensuring that everyone got the mnost out of the weekend. What a great experience! Thanks to the instructors and thanks Crossfit!

M/22/173/6'2"

As Rx'd:

13:07

Devon: Scaled to 135# DL, 8 reps (tried 10 first round)
15:27

Had to scale because of a strained back from the last time we did rounds of deads.

10 rounds of
55# DL 15 reps
push-ups

8:49

Wanted to keep up the speed of the wod but not strain my back again.

A wimpy weight but glad I finished with a healthy back.

M/25/155/5'9"

RX'd: 17:30

Main problem was maintaining my grip during the DL. Push-ups were fine and lower back/leg strength wasn't an issue on the DL.

As Rx'ed, with woman's weight of 95#.

11:31 (PR)

Last time was 12:40.

Time 10.12 as Rx'd Great Wod regular push ups.
But the one that KICKED my butt was Fight GONE BAD.

ANC (yesterady #14)

You posted that insane workou you were going to try, just waiting to hear the results

Time 10.12 As Rx'd Great Wod Regular push ups
The one that KICKED MY Butt was FIGHT GONE BAD.

Time 10.12 As Rx'd Great Wod Regular push ups
The one that KICKED MY Butt was FIGHT GONE BAD.

Level 1 Cert. at Hyperfit USA, Ann Arbor, MI

Jenn, Joe, Pat, Doug and Pat:
Superb Level 1 certification this weekend. I've been doing this for over 3 years now (and at a great affiliate) but still learned a great deal.
Professional, attentive, engaging.
You guys are a class act.
Thx

14:38 as rx'd
Iron vs. tile slowed me up a bit on the DL.
Rounds 5-7 my pushups were rough but somehow caught a 'second wind' for 8-10.

10 rounds:
10 135lb deadlift (unbroken)
15 pushup (5 rounds unbroken)

08:03 09/27/2010 (10 dl)
10:22 03/10/2010

As RX'd
Time-21:27

2010-09-27: 12:12. Rnds@:42,:59,1:03,1:07,1:13,1:17,1:16,1:26,1:43,1:22.
2010-03-10: 15:06. Rnds@:56,1:25,(3&4)3:01,1:33,1:32,1:30,1:31,1:52,1:41. On pace for sub 15 until 9/10.

m/22/5'10"/170

as rx'd: 16:03

As rxed, 9:45. I started each round on the minute, 30s for deadlifts, 15s for pushups, 15s rest, and managed to stick with that. I might have been able to go a bit faster at the beginning, but not at the end...

For me, the pushups were the easy part of today's WOD -- too easy. So I followed that with "death by bodyweight bench press", starting at 5 reps on the first minute, working up to 12 reps on the minute, and then 6 more in the last minute when I failed.

As Rx'd - 12:50.

Rx'd at 12:14

Salerno Fire Dept, Afghanistan

12:51 last time 13:20

like to give it a shot with bumpers sometime

16 minutes. the most I've sweat in the past week

13:08 as rx'd
Did 7 sets unbroken before working in smaller sets

26/m/5'11"/207ish
last day of half effort cycle...5 rounds in 3:30

15:00 as rx'd.

Kept steady pace all the way thru - unlike yesterday's pull ups and the day before's fgb... tomorrow will definatly be as rx'd...

Id like to thank Chris and all the other Cert staff at the Ft Levenworth level 1 certification this weekend. They brought a wealth of knowledge and were great to work with and learn from.

Done with Men's RX 135#
Chest to deck push-ups

"17:07"

m/178cm/86kg/34y
12:10 last time 12:09

as rxd
15.46

17:07 as rx

Used the 2010 Games push-up standard - hands must release from floor at the bottom.

doing yesterdays and todays WOD's kekeke

As rx'd - 14:35

Then I ran 2 miles on Globo gym treadmill - that kind of felt sucky after the 150 DLs (18 min - slow pace)

91 pound DL
24:11

11:45

RX'ed Time 15:10

Lower back tightened up in the later rounds on the dead lifts which slowed me down quite a bit.

Last time 19:38 as rx'ed.

This time maybe a couple seconds shy of 20 minutes. Wish I had checked my old time beforehand and I definitely would have pushed a little harder at the end, but still felt like a good effort. Deadlifts started off too slow.

m/27/5'8"/140

Rx'd - 14:42

Did deads yesterday after the WOD. Opted for Fran instead. 6:41.

M/28/168

15:32 as RX'd. Loved this work out!

35/M/6'00/190

16:28

(14:01 back in March)

Slow on the push-ups today. All push-ups were chin/chest/hips to floor.

As rx'd 12:39 Speiler is the man!

second week back with out the boot from broken foot, my cardio has def suffered from not being able to run the past 3 months! Back at it hard though!

#96~Carole! Way to go~nice PR!

Off Day... First time coming into a WOD, thinking I got this one will PR and then just hit a wall and didn't want to PUSH through. I've been sick with a respiratory thing, which looks like asthma now, but still... mentally not there and it sucks...
5rds
0:26/0:20
0:28/0:28
0:42/0:51 PU wheels coming off
0:45/1:13
0:48/1:39
Total: 7:46 (55/65)

6:34

M/23/5"11'/185

@brooks
warmup
cfwu 3x10 (sore right ham)
#115// push ups unbroken each set
24:05

10:57 rx'd. Too many beers at the ASU game Saturday night and even more beers at the Cards-Raiders game yesterday. Definetly felt them this morning with this workout.

Whoa Tom is a freak...congrats man.

12:15
M/26/5"11/210

11:50
45 yrs., 170 lbs.

10 rft
105# dead lift x 10
Pushups x10
13:20

9:03 as Rx'd...51 seconds faster than March. Hit muscle fatigue on push ups earlier than I expected. My shoulders are still pretty tired from FGB on Saturday. Good WOD...by the way, in case you didn't know, Speal is pretty good at this CrossFit thing.

NEVER QUIT!!

24M/5-8/165

First time doing this one....14:21

Only a couple months ago I would struggle doing 30 of these quick, now I can do 55 deadlifts with 45 pushups weaved in without stalling to catch my breath...big improvements there.

17:59 as Rx'd

40/m/190
as rx'd

10:28

My first crack at this one......

Scaled back to 10 reps of each/ 115lbs DL

19:27

Room for me to improve!

95# 16:38

First time with this WOD 11:24

17.47 pr

35-M-185

as RX'd, 12:44

great WOD, loved it! Probably seen enough Holmberg video's for a while thanks.

30:05

That was much harder then I expected.

I had a great time and learned a lot at the Level 1 Cert in Ann Arbor, MI this weekend!! It was very inspiring and great to meet so many awesome people. Thanks to all of the fantastic trainers and Doug for hosting! Yeah Hyperfit!

As Rx'd

9:40
M/21/155

12:53 (95lb deads)

WOD - 15:11

Subbed 20 1-arm kb snatches, 1 pood, in place of dead lifts, 12:47.

Buy in: 5-5-5+ on squat, sp, jerk, and clean. I am experimenting with the Wendler system by adding olympic lifts, except I don't plan to take them to failure. Just want more variety and more reps. Highlight of the day was 8 reps, almost 9, at 125 on sp.

Cash out: 15 minute run on treadmill adding a lot of inclineage.

HolyCrossFit:

John- 18:55
Dan- 18:18
Joe- 17:42

27/m/5'11"/175
as rx'd
14:36(PR) but still over 2Spealler Units
DL all unbroken
PU sucked as usual

m/42/6'0"/190

15:11

glad this one came at the end of a cycle...

12:00

As Rx'd: 14:30

34/6'2"/200lb

12:02

Did the wod during travel, in a gym I've never been.
Guess the anabolic, biceps-curling, betterbodies-wearing goofballs never understood what happened. In, train, out in 30 mins. They were still curling... (Had to take a hidden photo of three of the guys discussing the best position in a cable-cross machine for max chest volume. Hilarious!)
19:16. Guess the hidden laughs stole som time and concentration...

As rx'd 11:50
M/50/165

as rx'd - 8:40

AS rx'd
14:35

The Porch as rx'd

10 rounds for time of:
10 DLs, 95lbs
10 pushups

17:32

rx'd 18:13

5 rounds 16:50

Man.. it's hot here. Wod done early to avoid the worst of the heat.

59/M/203 - 20:04

Thanks to Doug at Hyperfit USA and to Pat, Boz, Jen, and Joe for a kick-a** weekend! Super informative, quality presentations and some challenging WODs. It was said during the warm-up for the Day 1 WOD that "It doesn't have to be fun to be fun." And I couldn't agree more, it just hurt so good. Had a BLAST! Thanks again Trainers!

15:54 rx'd

28:59 rx'd. Pushups killed me. 28/m/240/6'

7 rounds, 14:30

Followed up with Sunday's pull-up ladder: 8 minutes (could have been more, but was focusing on dropping to a dead hang on each one, just for the heck of it.)

M/23/6'2/160

16:53 PR

rx'd 32:40

10 reps +15 pushups x 10... I need to write these down from now on!

14:30

12:10 rx. Pushups got the best of me...

rx'd 13:41 40/m/235/6'1"

great since this is a first d.l. workout since hurting my lower back.

Ten rounds for time of:
60 kg Deadlift, 15 reps
15 push-ups

Time: 24:35

So I beat a 4xSpeal ;-)

6:45 is respect.

As Rx

11:14

M/24/6'1"/180

As Rx'd:
12:19

As RX'd

14:23.6

M-31-5'9"-215

I think my back is going to be pretty tight tomorrow. The last two rounds I could definitely feel the fatigue.

Anyone know some good stretches to do throughout the evening?

as RXed
7:50 and 8:45 two of us

To those of you who gave me the advice regarding the rower and how to up my calories a couple days ago....Thanks again. Ramped up the damper, kept my rep count around 30 and...voila, 19 calories burned. Now if I can just keep that up for a 5k......

As Rx'd

12:22

(M/37/5'11")

M/33/6'3"/200

As Rx'd: 10:06 (PR)
Prev: 11:11

as Rx'd

8:55

hell yeah spealler

13.55

Damn that hurt!

As Rx'd

TT = 11:33

as Rx'd 13:00

Damn 6:45 is just crazy....

9:59

Fun!

28.48 first time ever on this as rx'd.

21:48

M/26/6'1"/196

25:59 (scaled, 115lb deadlifts)

This one was humbling. A good lesson for someone like me who is new to crossfit and previously thought he was "fit".

32yo M 175lb 5’10”
CFWU x 3, 3 HSPU to 1.5” stack, 5 pull ups, 5 ring dips per round
Deadlift 95lbs x 5-5 135lbs x 5-5

As rx’d: 19:49
Foam roll after
Compared to 100310: 23:07

M/35/235

13:01 as Rx'd.

I thought I was gonna die after starting out waaaaaay to fast!

18.46 ( 135lbs deadlifts ) first time on this WOD

As rx'd: 9:09.

As R'xed

18:00

Wow. Sub 10 minutes! You monsters!

17.45 as rx'd then two rounds of Eva and a cool down. Done.

M/33/5'4"/140lbs
As RX'd
9:51 PR
Just over 3 minutes faster than last time.

13:58 subbed Ring Push-ups

As RX'd: 11:05.3 PR. Last time I finished in 11:20. Under 10 min is legit, 6:45 is plain ridiculous!

19:17
Just a total mental victory for me. Just started CrossFit last week and amazed I got through this WOD.

31 yom, 190 lbs

15:04 as rx'd

much better than the 28:00 it took me last time

This WOD was tough after that pull up ladder.
Lats are hurtin' pretty bad.. Definitely slowed me down
26:48
99 lb DL
Will do better next time

M/25/5'7"/146

Subbed the weight, 95 pounds instead of the 135. I hardly ever do deadlifts, felt pretty weak, will start doing those again. I had strict pushups for every round.

Time: 15:06

39M/5'10"/170#

W/U: 250m erg row (155 drag, D7), 0:43; ROM exercises, 20x each.

As Rx: 9:44.

C/D: bar hang hold, 1 minute.

New PR by 0:04. Controlled drop on DL (no bumpers); chest to deck push-ups. Felt like I probably could have pushed a little harder, but I'm definitely feeling the last two WODs. Ready for the rest day.

As Rx. 17:45
M/47/165

12:01 as rx'd

M/6'3"/26/260

As Rx'd 13:55

17:02 as Rx'd

m/43/175#/5'9"

March 17min even as Rx
Today 15:10 Rx

9:34 rx'd

26:48
DL@99lbs
Lats are shot.
Do better next time

10:38 as rx'd

as rxed 9:37 pr

20:04

I was starving and not really warmed up at all when I jumped into this workout, so I should probably be able to do a good deal better. I find Spealler's time hard to believe, though. I wonder where I'll be feeling this one tomorrow.

22:17

6 rnds at 15 min

Ran out of gas on the last 5 and thought my back was gonna blow. Need to remember to take it easy in the morning workout so I have some for my nightly crossfit.

as rx'd
6:19
though a few of the DL reps of the first round weren't full hip extension. tired and hands hurt from yesterday's wod ripping them open

Rx'd - 8:20

M/28/70/157

As Rx'd - 17:51

Speal! Dude you are a friggin animal. I burned out on the push ups at set 5, broke them up from then on. First set was 45 sec, just couldn't keep that pace up.

M/31/6'-2.5"/165lbs

27:47

Scaled 75lbs deadlifts

Honestly I don't get sick on many WOD but pucky was knocking at the door on this one. I think I have a sinus infection because it felt like my head was gonna explode at the end. I don't know how Speal does it but have to give him credit that was a sick time.

Time: 13:38 Not my best day. Push still need a lot work. I guard my shoulder a lot these days.

m/37/6'1"/205

As Rx'd

9:51

16:38

DL 3,3,3 1st. 305, 325, 345

Then WOD as Rx: 15:05

All pushups unbroken, deads unbroken until rd 7.

First WOD ever.

Scaled the deadlifts to 10 reps but at Rx weight.

20:24

Felt great. 58/5'8"/210 Got some work to do!

As rxd
15:47

15:56

M/19/165/70

7:27 as rx'd

M/49/6'3"/195

as rx'd
13:03

as rx'd

17:32
dead lifts all unbroken
after 4th round could not get more than 5 push-ups at a time.

m/35/232

WOD #1@ 8am: DL 5@325, 3@370, and 410@4
WOD #2@ 9:30am: Main Site (8:45)
WOD #3@ 7:15 pm: 15 min AMRAP(SDHP@75# and 400m run)= 5rds/20 SDHP

Great day for CrossFit, 2 more weeks before my first CF Comp.

Let's Do This!!! RLTW!!

WOD #1@ 8am: DL 5@325, 3@370, and 410@4
WOD #2@ 9:30am: Main Site (8:45)
WOD #3@ 7:15 pm: 15 min AMRAP(SDHP@75# and 400m run)= 5rds/20 SDHP

Great day for CrossFit, 2 more weeks before my first CF Comp.

Let's Do This!!! RLTW!!

WOD #1@ 8am: DL 5@325, 3@370, and 410@4
WOD #2@ 9:30am: Main Site (8:45)
WOD #3@ 7:15 pm: 15 min AMRAP(SDHP@75# and 400m run)= 5rds/20 SDHP

Great day for CrossFit, 2 more weeks before my first CF Comp.

Let's Do This!!! RLTW!!

5rounds @7:26

i am glad to see a great many of us out there have times of 12:00min plus, i was bustin ass and thought for sure i would break 10:00min.... much to my chagrin 12:27 and i toy with 135lbs. who is the spealer fella and how old is he? i mean i am over forty and consider myself a bit of a beast for an old fart, but that time of 6something is amazing, i am humbled. all the best from the prairies in canada. enjoy the rest day

As Rx'd
10:07

7 rounds in 20 minutes

M/54/183
As rxd= 13:10
Have not posted here in a long time. Good to be back

m 29/6'1/180
as rxd 13:15

f 28/5'7/123
95lb deadlifts
13:26

As rxd 9:38

First x-fit in months (triathlon summer season cut short by broken toe).

Scaled down to 95lbs and 10 pushups.
10:26

Feels good/powerful to be back. I'm sure I'll be sore tomorrow.

WU:
BSx5-85-135-225-295-325

WOD:

9:13 rx'd (PR)

lower back still limiting factor
then did some K2E's

Benchx5-185-205-225-245

later,
b

Scaled down to:

Ten rounds for time of:
85lb deadlift, 15 reps
15 push-ups (rounds 1, 2, 3; 6, 7, 8)
OR
15 sit-ups [unanchored] (rounds 4, 5; 9, 10)

Total time: 19:50

M/22/6'2"/161

9:30 M/30/185/70

F/40/5'6"/150

85#DL

21:57

10 rounds of:
175# DL, 10 reps
20 air squats, 10 reps
8:36
Btw ~ 150#

scaled to 75 lb deadlift

11:31

f/35/5'/100lbs

as rx'd
12:02

M/20/158#/5'7"

As RX'd... 11:52

Pumped about this one.

M/47/165lbs

as RX'd

12:07

as rx'd
10:52
m/26/160

As Rx'd

10:20

13:11 as rx'd

17.39 as Rx'd

21/m/5'11"/170

Man you guys have some great times!I thought i was in decent shape but my lower back kept cramping and my time was a horrible 20:30....what gives any advice on pacing this one, it was my first time.

been wanting to do 3 bars of death for some reason so did that instead.
16:17

and props to crossfit inverness! that's where i did it as was meeting a friend to play basketball afterwards. to put things into perspective, i joined there (their sister club actually) when i was 13 years old in 1978, it was called tennis world. i was a member for nearly 30 years. crossfit started there about 3 years ago i think. in the last few weeks they took out a whole bunch of the ineffective equipment and decked things out with power racks set on oly platforms and with bumper plates! i smiled as i watched old(er) ladies and young kids led by their trainers who were deadlifting, doing pull-ups and box jumps at a "globo-gym". make no mistake...crossfit really truly is changing the face of fitness both in and out of dedicated crossfit gyms.

As Rx'd
14:20

9:24RX tougher than I expected

50/m/145
rxed 13:18

7:42

today was 6 month anniversary of doing crossfit!! just started doing the main site wod's when i can't make it to my box. i think rowing for a warm up was kind of a bad choice in hind sight, but at the time seemed like a great idea. what would a good warm up for this been?

i thought i was moving pretty good, but after round 2 i couldn't do the sets uninterrupted. stuck with it though, did it with good form throughout and didn't quit.

rx'd 21:57 (first time)
(35, 5'11", 193#)

M/34/185

5 rounds as Rx'd then my form went way south on the DL. Finished with just the last 5 rounds of pushups

12:47

I don't have anyone on site to watch my form so next time I will video my dead lifts to make sure my form is good. It was amazing how hard it was to walk after all those deadlifts.

13:47 (PR)

25/m/170lbs/70"

as RXd

11:21, new PR! shattered my old time of 29:02 WOW, I have no clue how bad I was feeling that day.

3 minutes Double Unders - 193
Rest 90 seconds
3 minutes Push Ups - 61
Rest 90 seconds
2 minutes Double Unders - 125
Rest 60 seconds
2 minutes Push Ups - 39
Rest 60 seconds
1 minute Double Unders - 70
Rest 30 seconds
1 minute Push Ups - 20
Totals = 388 Double Unders / 120 Push Ups

Compare to:
100310 - 15:46

as rx'd

26:19

As RX'ed, 17:02.

Was in the 2nd place team in the SLC Dirty Dash on Saturday! Woke me up to the need for more intensive training, however...

Big thanks to Boz, Jen, Joe, and Pat for all the great info and great overall time at the cert in Ann Arbor. Also a big thanks to Doug Chapman for hosting...Proudly sporting your shirt all day.

As Rx'd
12:56

Ten rounds for time of:
95 pound Deadlift, 11 reps
8 push-ups

Ten rounds for time of:
95 pound Deadlift, 11 reps
8 push-ups

6:54

10 rounds:
15 Deadlifts (95lb)
15 Push ups (first 5 rounds from toe, last 5 rounds from knees)

22:28

M/42/5'11"/180

Rx'd 35:55

85% of time was on push ups. All 10 sets of #135 D.L.s unbroken. This was only the third W.O.D. involving push ups sense shoulder injury in May. Toughed it out. Shoulder was OK but chest is so out of shape. AC/DC's Back in Black comes on Pandora as I start the last 15 push ups. Great work out song but not very long. I finished before the song finished. Think I'm going to be sore tomorrow!

Some times there is nothing to do but suck it up and grind it out!

CrossFit Fortis
Glendale,AZ

I was on 6th round doing DL's with about 6 min expired when my iPhone crashed and the timer stopped...pissed!

16:43

as rx'd 9:56

*but i felt like i didnt hit my split on my watch for one set so i think i did 11 rounds

as rx'd 10:57

11.05 as rxed

last time
13.24 as rxed

m37/168/5'8

changed the wod a bit to reflect
10 rds
135 lb dl 10 reps
135 lb squat 10 reps
23:30...............much fun

10:55 rx

20:06 as rx'd

m/22/185

rx'd

10:15

Would definitely have made sub 10 if they push ups hadn't slowed down in last two rounds. I thought they would be the easy part!

as rx'd w/115 lbs

15 mins 24 secs.

10:44

10:43

good to see all new crossfitters push through the barrier and get the WOD finnished, never give up attitude. thats what its all about.

cfwu

as rx'd 13'50"

M/43/190

9:19 as Rx'd after 1 1/2 hours of soccer at the Station.

6:45 is incredible!!!

13:06 with 225# Deadlift

30/M/5'10"/205
Afghanistan

Just me 16:03

Been lurking a while now... 9:59 Rx'd.

Pull-ups instead of push-up, otherwise

Rx'd 9:02

As Rx' d
10 RFT of
15 deadlift @ 135 lbs
15 push ups
Time: 8' 02"

As Rx 16:35
Unbroken PU, DL unbroken until round 6 then
8+7s, and 10+5.

Really liked this WOD, got to work on DL form, hope it improves my DL max.

My 38th officially logged WOD:

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

Scaled as:

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

Completed in: 13:21

as rx'd: 18:59 min

M/35/205/6'

17:29

As rx'd: 12:18

as rx'd 14:02

As precsribed:

8:13

9.38

10:31

CFWU - PlU, D
11:55
-
10X{
65# DL, 10r
PhU, 10r
}
21:05

#95 DL
First 7 rounds strict push ups, then had to switch to knees.

19 mins and change.

30/F/5'6"/115

Ouch!
A bit on the weak side after having to take a few weeks off. I'll take another crack at it in a month or so!

14:43
rxd

14:43
rxd

as Px'd 19:05

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

time 17:50
last time 13:59 and sumos.

ok first day back it gassed me big time. I ran out of gass at the 5th or 6th round. Hit like a wall. I know I'm still tired from the move, and I didn't eat near enough over the weekend. 2 meals a day then.

But it is good to be back at it. I know it is just diet and rest right now. SO I'm not worried about the 4 min. Still good to give myself a thrashing.

11:42 Rx

anyone else's shins bleeding???

13 min as rx
m 44 5'8 170
#74 tucker video next time
i don't believe that time.

M/55/5'10/162
16:13

As Rx'd 9:04 PR by :53

16:21

95#

was tired after airfield run PR - 43:46

32/m/5'10"/210

21:21...slower than last time.

13:27

17:50

Longview Crew- Hand release at bottom of pushups

Paul: 9:23 (1st round no hand release)
Harold: 9:25
Jen: 11:46 (95lbs... PR by almost 8 minutes!)
Eric: 12:21
Gunnar: 14:14
Kristin: 22:48 (95lbs)
Chris: 23:25 (round 6 knee pushups)
Ryan: 5 Rounds Total

36/ 132 lbs /5'-6"
As Rx: 9:40 (about)
I used pirroulettes pushups for deeper ROM and because my wrist was KILLING me.. my arthritis.
There was no way I could do anything with a bar overhead, so this was a good option for me.
Actually, the pushups on the raised bars were much harder, I needed more little breaks on the last few rounds, than the D.L.
I think I only stopped once or twice on the DL for a second or two.
I'm not in my full swing and I'm sick and my wrist was in pain, but this was a fun and good WOD... loved doing this one... I think the big thing to get a good time, or a better time for me next time is to just jump on the next thing.. don't waste ANY time getting your breath.. it's better to take a few seconds in between a few reps than between movements.
I think I could shave at least a minute or more easily off that time.. can't wait to try again.. I might go a little heavier next time.. maybe 165. I think with this WOD speed is king, but with speed comes slop.. I was really trying to keep good form with my back arch and keeping my back straight for all movements. because the weight was so light, my grip was not an issue at all.. when I go heavier, my grip becomes an issue sometimes.

As Rx'd: 13:56

11:40. First 3 rounds with ring push ups. PR is 10:30 rx.

As rx'd early in the am in freakin scorched Cali

8:22

38 217lbs 5'11"

8:22 Rx

on sickness cycle - 1/2 intensity, 1/2 the work

5 rounds in 9 minutes

done after dinner, past my bedtime, and I missed my kids bedtime story to boot

still a great WOD

Thanks

scaled to pack 95 lb DL, 10 rds of 10, 7:08

as Rx'd. 16:25

as Rx'd - 8:50
35/m/5'7"/155

M/39/120lbs/5'2"

As Rx'd 22 minutes
Weight to body ratio always kills me, its all good!!

138# deadlifts, otherwise as rxd: 11:41

Recovering from a sprained knee, so I subbed 15 hanging leg raises for the DL.

~20:30

Want to try as Rx'd once my knee is back to 100%

As rx'd 13:08.

I was super winded! Could not catch my breath, but that's DL for ya. Took a long time to recover afterwards.

Spealler you rock!!!

11:41
as rx'd

I need to do better on this one. Push-ups went unbroken, but I just did not have the intensity today.

9:58 as rx'd
13:48 w/ 95 lbs

I R

I rested yesterday and did this one today.
Scaled it way down to two 15 pound dumbbells.
12:48

M/45/5"-11"/195lbs

as rx'd 13:05

13:29 (95lbs DL)

1st day back in 7 years...
25:32

As rx'd
11:42

9:54

As required-- 15:48

as rxd 21:32. mental battle.

as Rx'd

11:30

Finally got to it, as rx'd, 6:30 then yelled for my buddy Alan as he finished it, too...good work, Alan and a shout out to my main bro across the pond, Lee, for his 11:06!

m/39/76/210

14:15

Last time 14:50 so a pr but not by much

Great old school WOD.

As rx'd. 14:40

Recovering from a cold
as rx'd 11:39

Hmmm, some mighty fast times on the board today.....

You know, the last time I had a really fast time and I posted it, which was "Walking Diane" I got a few folks who called me out and you know what, the next day, I did Walking Diane again and I posted the video on youtube for everyone to see.

If your time was better than Speal's time today, its your turn to post the video.

You can send us the link...

Have Fun, Train Hard,

Billy

Used 175# DL rds 1-6; 135# DL rds 7-10

21:08

Semper FI

RX: 11:35 (PR by 1:52)

28:54

as rxd in 12:21

14.50

Scaled
10-135# DL
10-Pushups
5:57

10 rounds

135 lb. deadlift, 10 reps
10 pushups

10:51

Rx'd 14:17

Used games standard for the pushups add variety.

Rx'd 14:17

Used Games standard for the pushups to add some variety.

Kevin
M/51/5'11"/170

14:06 (PR)

Full range of motion push-ups.
Previous time (March) was 20:26.
Deads unbroken. Many breaks on the push-ups.

21:42- PR

-Used 95 lbs. for DL

as rx'd 12:46

my lower back is pretty sore though

Tom G m/32/5'10/175lbs

As Rx'd. 19:52

As rx'd (137lb). PR by 5 minutes.

14:56

[14:56]

M/33/142lbs/5'5"

As rx'd
9:22

M/38/165
6:17 rxd.

Back after 3 month hiatus for triathlon season!

scaled to 10 rounds of
15x95# dl
10 pu

16:30 (haha ... so used to longer and slower workouts)

Blew it. Thought it was five rds.

4.49

did Pack. 7 rnds instead of 10
14:20

5 rounds
(9) 115# Cleans
15 Push Ups
7:35
then 50 Sits

9:30 Rx'd

135 deadlif. 10 pushup 10 rounds.. 10:35

11min 06sec

16:37 ( 20 lb vest)

Scaled to 7 rounds:

10:29 (huge PR!)

TRAVELING

12:40 with suspended ring pushups and 40 pounds of chains around my neck. That's how we roll!

F/26/150/5'6"

As rx'd

30:02

m/38/6/180
Warmup
As Rx'd
13:55

f/28/501/140
As Rx'd
15:31

M/42/180

As rx'd:

13:48

The less said about this one the better. Just didn't have any jump today. None.

Looking forward to the next wod.

More better faster

Rest day at CF today, taught class and did:
strict MU's- 5 or 6 in a row...
Hang power clean-95-115-135
Hang Sq cleanx3-95-115-135-185

will hit it hard tomorrow!

later,
b

16:56

as Rx'd

deadlifts started to get a little weak the last tfew rounds.
last two rounds were killer.

16:56

as Rx'd

deadlifts were a little weak the last few rounds.
the last two rounds were killer.

m/42/5'11/200

warmup 5x3 back squat

Ten rounds for time of:
133 pound Deadlift, 15 reps
15 push-ups
19:10

Was hoping to come in near 20..

The Porch

seven rounds of
135lb deadlift 15reps
15 pushups

19:15

Damn, going back to pack

12:46

m/51/162
18:10
7 rounds (had colonoscopy yesterday felt dizzy)

as rx'd 16:18

had some lower back fatigue from yesterday that hurt me on the deads but my time was awful...as rx'd 16:26,,,thought deads would have been as tough as they were...push ups were easy. Just didn't have it today.

same here... deadlifts were weak; 14:23 as rx'd

12:15

CrossFit Gables Crew

10-1 HSPU
1 - 10 Dead hang pullups

Stephen Gonzalez - 16:10 Rx
Denise Suarez - 17:00 2abmat/blue band
Asis Lopez - 18:00 Rx
Rob Silver - 8:31 Rx
Rob Silver #2 - 15:10 Paralette 2009 Games/DH Rx

Stole that from the Level 1 crew this weekend. Thanks for the WOD and thanks for the time to beat Mike G and the inspiration Jimmi Oates

M/39/188

Scaled to 12/12

15:05

M/39/237/6'2"

10:20 Rx

We don't usually follow the .com programming, but always fun to see how I match up on here on the days we do. Well, let me say that again, always "humbling"...

Thanks y'all

M/22/70"/188#

As Rx'd
30:11

Rd 1 - 1:06
Rd 2 - 1:52
Rd 3 - 2:22
Rd 4 - 2:50
Rd 5 - 3:13
Rd 6 - 3:49
Rd 7 - 3:59
Rd 8 - 4:30
Rd 9 - 3:41
Rd 10 - 2:44

150 push ups and 150 135# dead lifts is a lot of push ups and dead lifts...I will probably feel this one tomorrow.

10:02

Miss read the WOD and did 10 DLs per round.

As rx'ed 17:45

6:17 as Rx'd

it helps i have 100lbs on Spealer's DL max, prolly would be more like me doing 200lbs instead of 135lbs for the DL

nicely done Chris

i felt a little sick before doing this but had to do it!
On the last round i puked up everything i ate from that day.
Boy i love crossfit!!!! :)

12:13!!
Last time 14:57 Push-ups still hold me up. All dead lifts done quickly and unbroken. PU's done unbroken through 4 or 5 rds.

M/30/160/5'9"

as rx'd: 11:17

Loved every painful minute!

14:57

m/42/5'6"/145

as rx'd
15:08

12:30 as rx'd

As rx'd 9:35
harder then Iexpected

m/25/6'3''/210

as rx'd 14.13

M/45/180#

As rx'd - 16:30

18:21 rx'd
I'm ganna feel this one in the morning.

M/175/20

First time post.
M/52/67"/160
scaled
125# deadlifts 15
pushups 15

12:02

Chris Spealler is insane...6:45!!!!

This WOD was deceptively hard, looks sooo much easier on paper.

I just realized that I PR'd this yesterday by 2:11. So cool.....

9:20 RX'd

11:05 RX'd

r'x
18:10

as rx'd

16:58

went a little slower to make sure of DL tecnhique, could def go faster next time.

As rx'd
12:46

M/195/30

As RX'd
7:20

Ten rounds for time of:
90 pound Deadlift, 12 reps
12 push-ups

11:18

17:00 as Rx'd. My back is *demolished*. Suspect my form broke down a bit in the later sets.

Thanks to the trainers in Ann Arbor this weekend - Pat, Jen, Joe & Boz. I was really impressed at the wealth of information and the way they made it interesting. They were a big help in the hands-on stations as well. If only Pat didn't drink so much diet coke.

Big thanks to Doug at Hyperfit as well for hosting. He was very helpful as well!

15:36

9:18 as Rx'd, 1st time all unbroken

12:30. 135lb DL and push ups. 10 rounds of 10 reps each. released hands from floor on bottom of push ups.

19:46
26YOM, first time, tough workout. Trying to get back in shape on this deployment.

39 YOM, bad shape, time 22:26

Rx 16:32

19:15 - Tough workout. Feeling my hammies and back hard today.

10:40 (as Rx'd). Awesome WOD!

as rx'd
10:57
came out flyin, last 3 rounds got real slow

12:48 as rx'ed

12:50

12:42 as rx'd

Argh, that hurt. Nearly puked on round 9.
DL: 137lb x15
pu: x15
10 rounds, 14:47.

EJ
M/37/168
13:35
EJ

15:43

10 rounds
80# DL
chest to deck push-ups

14:45

f/33/5'3/120

AM WOD 5-3-3-2-1 Split Jerks 135,185,185,205f, 205
Lunch: as RX'd 13:10, then max handstand hold 1:08

as rx'd 15:50

PR by 3:31!

M.35.168

As rx'd

20:29

21:06*

*scaled down to 40 kg DLs and 10 reps each round. After 3 rounds had to switch to knee push ups.

5 rounds in 5:54

Did it as RX'd in 10:20

Really happy with that. Powered through the first 6 sets, however started to struggle with the push ups. The dead lifts were no problem, but my pecs and shoulders were just failing hard towards the end. Would really love to crack into the 8 mins! Next time!

50kg dls, 30 min

My hamstrings are still sore...

20.57
sore back
use warm up bar for dead

Completed with 95 lb deads in 24:54.

BIG thanks to all Level 1 Cert in Coral Gables this past weekend. You guys ROCK!

And "Jimmi," thanks for all the demonstrations!!!

HELL YEA

cfwu x3 as rx'd

13:32 Very proud of this time!

Broke DLs after 5 rounds to 10s then 5s for pacing
Broke PUs after 5 rounds into 5s at the end because of muscle failure.

45 M 5'10 218lbs
16 min 58 sec.

All deadlifts unbroken, sets 8,9,and 10 on the pushups were broken into 10 and 5. Fairly pleased with this time, still winded but getting better.

13:54 as Rx'd.

m/32/170lb/5'8"

as rx'd

12:30

As rx'd, 9:12.

No PR today, 11 seconds off pace. This one tore me up good today - felt harder than last time (March). I had a good pace going - 4 rounds in 3 minutes - but started to crash on push-ups in later rounds. Deadlifts were unbroken; but by the end, I was doing a lot of singles on push-ups. Perhaps I have neglected these of late. Felt more gassed on this than last time too. Still, I'm happy with the effort - I felt like I was pushing right near the fringe on this one.

End of September tally: WOD 157 of 200 as rx'd in 2010

M/34/5'8"/175 3 yrs

18:55 As RX'd

I really enjoyed the lighter DL but the push-ups were humbling after all those Pull-ups two days ago.

I had to come back to this... The Day After. I hit the wall at round 5 last time and walked away... it was the worst. So back into the ring...
10 rds... As Rx'd baby!
0:30/0:24
0:40/0:30
1:03/0:42 Wheels off but PU better
0:53/1:08
0:43/1:28
0:58/1:33 (really trying to hold DL break up PUs)
1:23/1:51
1:23/1:48
1:22/2:05
1:24/1:47
Total: 23:38 (55/66) PR

m/41/169/5'9"

As rx'd:

22:57

45 pound Deadlift, 15 reps
15 push-ups smith 4th peg

7 rds 12:30

85 pound Deadlift, 15 reps
15 push-ups smith 3rd peg

6 rds 12:52

As r'xd

12:30

M/25/180lb/6'

40:17

Next time I need to go faster

WOD as rxd: in 11:15

m/27/185/177cm

WOD: rxd in 11:15

m/27/185/177cm

rxd in 11:15

11:07.. that was a good one

8:13

rx'ed 22:24

M/31/5'9/170

12:28 as RXd

Solid, all sets of DL unbroken minus one

PUs were broken the last three or four sets.

@ the Tulsa Sweatbox
as Rx'd

13:01
All sets unbroken

(PR 12:00 on 100310)

7:19 as rxd

Rx'd 16 min

(last time 19 min.) Moved at a nice pace, few sm breaks, everything unbroken except last round of pushups. Again pushups started getting tougher after round 7. Might of lost some time on racking the bar and setting back up between rounds.

15:08

5 rounds

9:20

Rx'd

9:43

8:39 PR by exactly one minute.

M/40/180

rx'd

16:22

as rx'd: 12:05

12:40 not rx'd: 95lb dl & push ups x 10 reps. .6 mi run wu. scaled as still recovering from broken foot.

m/53/173

First time doing this WOD. It was tough.

Rx 11:43 (95lb)

Female/5'4"/135lbs

16:44
first 6 rounds unbroken.
then intervals of 10 and 5.
winded. musc fatigue wasnt bad til like round 9,10....

First post as a new affiliate! Ok, so I did this one back in March and had a time of 20:50 with 95# dl and not so great push ups.

This time was a PR - 17:13 with 95# DL and strict unbroken push ups.

F/35/109lbs/5'0"

First post as a new affiliate! Did this one back in March with a time of 20:50 (95lb DL and not so great push ups)

This time did same weight and strict unbroken push ups for all sets. Time: 17:13!

F/35/109lbs/5'0"

All unbroken, as rx'd:

17:42

Did this one in March with 95# in 20:50. This time did the same weight and push ups were strict and unbroken for all sets. Time was 17:13.

F/109#/5'0"

21:55

Previous time 18:33

This was my first workout after about 3 or 4 days off...felt weak no energy feel like I'm fighting off the flu...no excuse though

would like to try to beat that time again

Scaled to 10 reps DL & PUs
13:25

as rx'd
9:55
back after a week's rest

SUB 95# dl

20:20
previous 18:49

16:36

12:07 as RX'd

16:03

as rx'd almost. not often i can say that. dls broken into 10+5 for first 7 rounds and 5+5+5 for last three.

finished with a 4 mile/6.4km run carrying 6kg = 34:39

Missed. At a Graston soft tissue mobilization course for work as a physical therapist.
100310 As Rx'd 10:55 (PR)

"Mrs. Wobbly"
Scaled to 95# deadlift. Rest as Rx'd.
13:45 (PR with this weight)

12:21

9:57 as Rx'd (PR)

M/32/6'1/183

rounds 1-6 15 - 15
rounds 7-9 10 - 10
rounds 10 15 - 15
forgot to stop watch; all unbroken

Crossfit warmup
WOD as rx'd 14:44

warmdown...nice and relaxed...
10 L- pull ups
20 Hand stand push ups.

35 yom 190 lbs

Today 12:28 (PR)
First three rounds I smoked through. Didn't really start a real slow down until about round 7.

Last time:

34 yom 194 two days after carb up!

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

9:40 RX!

CFATL like WHAT!

m54YO 233

20:36 rx'd released at bottom of pushups.

CFWUx2 (no dips)
16:27

WU
101004 - 12:19
100317 - 16:04
M/49/198#/72"

*in season athletes (or Anita's lazy butt) -5 rounds

Meghan: 11:29 (65# deadlift/knee pushups)
Renee: 9:39 (65/k)
Mikey: 13:10 (95)
Ryan: 9:34 (95)
Steph: 10:20 (65/k)
*Abby: 3:56
Lefty: 11:45 (95/ROM issues on pushups)
Diz: 19:19 (95/ROM issues on pushups)
*Mariah: 5:21 (65/k) - 10 reps of each
*Anita: 3:31 (65/k)
*Shango: 3:21 (135)
*Pip: 3:40 (135)
*Emma: 3:37 (65/k)
*Frank The Tank: 3:47 (55/k)
Jack: 3:50 (135)

As rx'd:
1/2: 7:49
16:13

as rx'd: 9:23

Pack
7 rounds
15 x 135lb Deadlift
15 x push-up

Time 18:58

As rx'd. 9.24

rx'd 09:58

rx'd 09:58

M/50/153/1-1-06

Scaled as before to 10 reps of each, Rx'd weight

15:46 (PR) Prev. 17:45

18:29

sets of 10 on the DL, 15 on pushups

20:01

5 rounds 10 minutes

5 rnds 10 mins

21:55, done at home so only have 115lbs, did rounds of 18 DL and 15 pushup to make up for the drop in weight.

10 reps instead of 15

10 rds 8:09

12:00

15:15 as rxd. did not feel too great..

ten rds 9:54
10 reps not 15

rx'd

26:12

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

15:49

Compare to 100310

17:02

M46/190/6'3"
22:10
9 rounds plus 5 D/L @ 115#
Bronchitis extremely bad, should not have done these...

Every time I think I'm making progress I'm reminded of how far I have to go...

16:51

15# deadlift
Last four sets of pushups were with knees down
19.50

m/36/5'9/182
CFWU-3. Reg. Superman. Burgener.
9:51
Did in afternoon after returning from PA.
Pretty good job pushing. DL all unbroken. Pushups 12+3 9th, 10+5 10th. To get faster, need to reduce pauses between exercises on later rounds & go faster on DL reps.
3/10: 11:28

14:00

Missed

50/m/190

As Rx'd. 14:40

28/m/198/5'10"

This WOD was amazingly fun: really started off good, hit an unbroken streak in round 4, and then the pushups just killed me.

18:50 as rx'd

M/54/140/5'8"

as rxd 9:44

12.32, PR 1.46!

D - 15:47 as rx'd

A - 20:55

45 kg

10 * 10/10

16 min; push ups heavy deadlift too easy.

12:45 as Rx'd

First time on this one. Next time I will use max speed on the DL instead of cruising through it at a steady pace. And keep slugging through those push-ups.

26/m/5'8"/150

done a week ago

as Rx'd: 15:21

12:28 (-5:07)

as rx'd

TIME - 15:23(PR)

8.58 as rx'd, after 6x3x130kg of DLs

24.m.134.65"

as rx'd
13:16

Last Time:
12:12(PR)

M/32/5'9"/155

As rx'd.

17:07

10:33 rx.

10:30

Trained yesterday for 4 hours.

Scaled to 50 kg on the DL

tt: 11:58

Workout in CF Las Vegas:

Strength: Hanging Power Cleans 4 set of 3
95-135-165-185

WOD: 5 rounds: 10 ring dips
20 jumping air squats
30 situps

10:15 Rx

30 mins
135lbs deadlifts x 15 (3 rnds)
pushups x 15 (5rnds)

Warm up 250 M row 20 Pull ups (strict) aka dead hang
11:33 Rx
Cash out 5k 26 min

Still done in under an hour; crossfit is amazing.

M/31/5'10"/180

as rx'ed 17:44

49 / 182

as rx'd

15:29

110131
9:18

As rx'd
13:25
About 5 min better than last time.

As rxd
15.13(pr)

16:52
I had to scale back the reps to ten after round 5. This was my first WOD ever. You guys are animals.

12:10 as rxd great wod.... next time will be 9 flat

9:48 as RX'd

11:43

Did 15 rounds because I wrote the WOD down wrong. I don't feel good. Haha.

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

17:46

16:01
1.5 pood deadlifts

27,M,6'1'',190lbs
time: 20:48.71

You guys are insanely strong to get it within the time you are getting it; it seems almost impossible being able to transition back n forth between exercises. That is pretty awesome and impressive... One day I will be there!