October 29, 2010

Friday 101029

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Austin Malleolo 16 rounds + 10 wall ball, Karianne Dickson 15 rounds (14lb ball),
Kim Malz 11 rounds + 8 shots (20lb ball). Post rounds completed to comments.

Compare to 090725.

EdSchlegelFGBJointBaseBaladIraq_th.jpg

Enlarge image

FGB5 at Joint Base Balad, Iraq.


"Roundtable in Tahoe: Lipson on the Spot", CrossFit Journal preview video [wmv] [mov]


Interview with Austin Malleolo at the CrossFit/USAW Weightlifting Open by Again Faster Equipment - video [wmv] [mov]


Austin Malleolo on today's WOD - video [wmv] [mov]


Event 7 at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]


"We cannot advance without new experiments in living, but no wise man tries every day what he has proved wrong the day before."
- James Truslow Adams

Posted by lauren at October 29, 2010 5:00 PM
Comments

That is a very cool pic.

Comment #1 - Posted by: Pat Sherwood at October 28, 2010 5:07 PM

Excellent showing in Iraq!!

Comment #2 - Posted by: Eric - CrossFit North County at October 28, 2010 5:08 PM

Salute! That is a great picture to see! Thank you to the men & women that protect this great country of ours.

Comment #3 - Posted by: JD at October 28, 2010 5:12 PM

HOO AH Air Force!

Comment #4 - Posted by: Chris B. 18/145/5'7 at October 28, 2010 5:25 PM

Nice series of WOD's. 60 min total for three days (if you can run). I feel bad for people who do an hour or more a day and get less than half the potency this trio allows.

Comment #5 - Posted by: Erik Miller at October 28, 2010 5:31 PM

#6 SECONDED!

Comment #6 - Posted by: Daniel at October 28, 2010 5:32 PM

Run 5K

24:07

Slow for some but a PR for me!

Comment #7 - Posted by: Quinn McCutchen M/41/150/5'10" at October 28, 2010 5:33 PM

Forgot to mention that the run in the Tahoe video looked like my personal slice of Hell. Great job to all those athletes! I've got too many friends on both teams to just cheer for one side.

Comment #8 - Posted by: Pat Sherwood at October 28, 2010 5:38 PM

Im not being sexist at all..

..but HOW do a couple of girls beat the 'worlds fittest man' on a straight run event???

I dont care if he has a cold. What is going on?

Comment #9 - Posted by: RyanShanksNZ at October 28, 2010 5:46 PM

Is it just me or is the WOD demo video showing "hip extension" not "back extension" ?????

It's important people understand the difference!!!

Comment #10 - Posted by: BigRobb at October 28, 2010 5:54 PM

“I could be running my mouth too. I don’t know what’s happening up there.” Quality stuff.

Comment #11 - Posted by: Ryan C at October 28, 2010 5:55 PM

#9
yes, you are being sexist.
they obviously did.

Comment #12 - Posted by: Annaminh 36/F/119/5'4" at October 28, 2010 6:10 PM

Why does it always say "The Dave Castro"?

Comment #13 - Posted by: Eric at October 28, 2010 6:12 PM

...by being better runners?

Comment #14 - Posted by: Justin at October 28, 2010 6:23 PM

# 9...these women weigh a lot less than holmberg. i'm guessing that he weighs around 185-190 while they weigh probably around 130ish...he is carrying much more weight than they are - not a sexist comment, the same goes for why guys like spealler are great at running, he weighs around 135

Comment #15 - Posted by: frantastic at October 28, 2010 6:35 PM

Discussion question for those interested: Being inspired by athletes like Mikko and Chris of course leads one to wonder how do I develop that kind of running endurance while without sacrificing any other gains made? What gets me is that those two are and seem to have always been really sick on the track but then they can come in and still smash all the heavy stuff.
I find for my own abilities I do pretty good at running but specifically when it's coupled into a triplet or something (think eva or anything with 4 or 800's thrown in) it ends up being a total time eater on the runs. Plus you throw in the fact that sometimes it hits you hard and you come back from the run and you're too tired to hit lifting right away because you were pushing it on the run (I really try hard to not dog it on the runs). So here's my question (and I know already someones gonna throw out CFEndurance to do), do any of you incorporate extra running? Or do you have a specific day of the week that's a track day? Just trying to gather ideas and see what some of you do. Obviously there's some runners here given the amount of sub-20 minute 5k's yesterday (which is a big goal of mine).

Comment #16 - Posted by: Jordan D. at October 28, 2010 6:37 PM

Loving the Tahoe videos, dying to know how it all turns out

Comment #17 - Posted by: Aaron Wilson at October 28, 2010 6:40 PM

I can't do wall ball shots at my gym (they are a bit finicky at uni), are thrusters a good sub? If so what weight? 95#?

Comment #18 - Posted by: BP at October 28, 2010 6:49 PM

Ahh, its so good to be in the Air Force. Gotta love those reflective belts.

Comment #19 - Posted by: edoc118 at October 28, 2010 6:58 PM

comment #5, Erik Miller I dont know why you would feel bad for those people. The last trio was good....but not for everyone.

Comment #20 - Posted by: paul at October 28, 2010 7:23 PM

You can tell straight away that the picture is of the air force, even before looking at their pt gear, by the glow belts. Gotta love the air force.

Comment #21 - Posted by: falk at October 28, 2010 7:37 PM

comment #16 BP
My gym doesn't allow wall ball shots either. I throw the ball straight up in the air and then catch it just as you would a normal wall ball shots. It's basically the same movement. Also, my gym doesn't have the padded medicine balls so I just use their heaviest medicine basketball (17 pounds).

Comment #22 - Posted by: Dan at October 28, 2010 7:54 PM

#14 Jordan D.

Yeah, I have been doing extra running for the past few months and it has been going very well. I've just been running before I do my metcons. Lately I've gotten tired of programing my own running workouts so yes, I turned to CrossFit Endurance. I've noticed very good results, the metcons have been slightly sub par because of the run just before, but if you can keep that from getting in your head and can handle the volume you'll be all set. Thats what seems to work for me anyways.

Comment #23 - Posted by: Kyle at October 28, 2010 7:57 PM

#20 The "supposed" Majority. . .

From what I can gather. . .and I'm guessing. . .HQ wants these athlete to send their stuff in. They are requested. Again , I'm guessing.

If that's NOT the case. . .I think we can also understand that Austin is probably trying to build his own personal brand. He's probably building a business and this is free advertising.

3rd. . .ya' know what. . .he's a nice guy and the 6th man at the games give him a break.

Comment #24 - Posted by: Tim Carr at October 28, 2010 8:14 PM

@14 Jordan.
I typically run before a workout. Usually an easy mile just to get the sweat and the breath going. I also have a 5k loop I do regularly. Throw in some mile repeats here and there, and some shorter sprints. I do it mainly because I enjoy running and it's free. I've found that crossfit benefits my running, but running doesn't really do much for my crossfit unless it's a 5k WOD.

Comment #25 - Posted by: Brone at October 28, 2010 8:17 PM

@14 Jordan:

Think about the mornings/evenings. When I played football for my university we would do our heavy weights in the morning, then after the school day we would do our team running and speed work. It gives your body enough time to recover so you don't dog something. Just keep in mind if you do this, make sure your diet is spot on.

Comment #26 - Posted by: JohnB at October 28, 2010 8:26 PM

12 rounds

Comment #27 - Posted by: RKH M/34/6'/195 at October 28, 2010 8:43 PM

Mondays WOD
225 lbs
14:14

followed by
5K 19:32

Comment #28 - Posted by: BigCracka M/30/6'4/230 at October 28, 2010 9:19 PM

Love the WODs this week. I can't wait to hit this one tomorrow morning

Comment #29 - Posted by: BigCracka M/30/6'4/230 at October 28, 2010 9:21 PM

As Rx'd - 10 rds + 10 20# WB's

Comment #30 - Posted by: Arclite M/36/165lbs at October 28, 2010 10:13 PM

Great showing at Balad! Wish we could get more AF Fitness Staff on board with CrossFit!

Comment #31 - Posted by: Jim B at October 28, 2010 11:31 PM

Subbed as:
10 Thrusters w/ 20 kg plate
10 Incline Situps
10 Back Extensions

13 rnds +7 situps

This was a huge WOD for me, my goal was 8 just to get half of Austin's output. I'm sure the incline situps aren't as taxing as GHD, but I'm working with what I have at my gym. Thrusters with a plate are very interesting, I have a tendency to jam the weight into my windpipe, which makes breathing difficult. Very happy with this, I can tell it's going to be a good day. Thanks CrossFit!

Comment #32 - Posted by: THolm at October 29, 2010 12:20 AM

42/m/176cm/73kg

AMRAP 20 minutes

10 Dumbell thrusters, 20 pounds each
10 GHD Sit-ups on swiss ball
10 Back extensions on swiss ball

13 rounds + 6 Dumbell thrusters (last time 13 rounds)

Started too slow (1:30 per round pace), transitions eat up a lot of time, could have done more work (meaning it didn't feel that hard today).

Comment #33 - Posted by: Memuc at October 29, 2010 2:54 AM

14 rounds (abmat unanchored sit-ups, abmat supermans)

Comment #34 - Posted by: gb 43/m/71"/185# at October 29, 2010 3:33 AM

14 rds+ 10wb+10ghd...2 25 lbs db thrusters for wall ball w/hands held close and parallel to mimic hold on ball

Comment #35 - Posted by: mike d 148 5'7" 35 at October 29, 2010 4:36 AM

woke up this morning to see my base on the mainsite! unfortunately I was on shift that night so I couldnt participate but we're gonna be doing a big Fran event in mid November!

m/25/6'1"/190
Firefighter in Balad, Iraq

Comment #36 - Posted by: RyanS at October 29, 2010 4:37 AM

#31 I think the same way. I wish my base would get a clue and get SOME CF equipment at the gym. Everyone is freaking out over the new PT standards but we still do the same ol' stuff. Its obviously not working when 1 out of 4 FAIL there PT tests.

DO WORK!!!

Comment #37 - Posted by: BlackCatX-Fit at October 29, 2010 4:37 AM

So, I just wanted to say I am really, REALLY loving the Tahoe challenge vids. Not only is it inspiring to see the Top CrossFit Athletes do their thing and continue the community, camaraderie and sportsmanship that we expect from CrossFit, but it's also wonderful to see the adaptability of CrossFit training/Functionality of it to the world at large. Take for example today's vid - scaling the hill. That demonstrates to me, and should to everyone that CrossFit has no boundaries, is limited only by your imagination. There you are standing in front of a what others might perceive as a nothing, or even as a pile of crap. Let's just say this pile of crap looks like a large stone (e.g., 75#), an old tree that's toppled over, and maybe some rusty old chains. and To the CrossFitter there are a ton of WODs that could come out of just those three pieces of trash. Totally rad! Thanks!

Comment #38 - Posted by: Steven M. Platek at October 29, 2010 4:39 AM

rx'd
15 rounds 7 wallballs

Comment #39 - Posted by: charbs 25/185 at October 29, 2010 5:03 AM

Women are fast, strong and more then capable of winning a foot race. Plus, as they discuss early in the video, the altitude favors the smaller athletes. They need less oxygen.

Comment #40 - Posted by: Kent at October 29, 2010 5:11 AM

9 rounds + 5 GHD sit-ups

12 pound ball (it's the heaviest i have)

Comment #41 - Posted by: Devin D at October 29, 2010 5:16 AM

Rx'd 15 Rnds + 10 GHD's

Comment #42 - Posted by: Corey 24m/5'10"/185 at October 29, 2010 5:20 AM

15 rds 4 wall balls (14lb ball)

I was shooting for ten... joy! loved this workout.
finally got to beat the super strong guys I work out with!

Comment #43 - Posted by: Annaminh 36/F/119/5'4" at October 29, 2010 5:22 AM

Only 7 rds. Lower back was on fire, had to quit. Anyone else have the same prob? I'm doing something wrong.

Comment #44 - Posted by: redbeard at October 29, 2010 5:33 AM

M/30/173/5'10"

7kg ball (heaviest ball at the gym, just ordered a 20 pounder from amazon though.)

15 rounds + 10 wall ball + 10 GHD situps

Comment #45 - Posted by: Mark at October 29, 2010 5:54 AM

14 rounds + 10 wall ball. Rest! CrossFit Nation!!!

Comment #46 - Posted by: JD at October 29, 2010 6:09 AM

First day of doing the Front page WOD!!

Was super excited!!

Unfortunately, in my gym, we have to do wall balls downstairs, and do the rest upstairs.. so I had to run two flights of stairs in between each part.

Still did 12 rounds with a 10 pound ball (all we have :( )

Comment #47 - Posted by: Ben Gardner at October 29, 2010 6:17 AM

Paul #20. My point was that a lot of people put hours and hours in at the gym and get sub par results. Your right, I shouldn't feel bad for them.

Comment #48 - Posted by: Erik at October 29, 2010 6:24 AM

12 rounds complete + 10 WBs

Did decline sit ups since GHD sit ups weren't possible with the equipment on hand.

Comment #49 - Posted by: Derek M/24/68"/156 at October 29, 2010 6:30 AM

run 3 miles - 21:30 mins.

20 min. amrap - 10 x each of WBS (18lbs to 11'); GHDSU; BE

13 rounds

Comment #50 - Posted by: KyleNYC at October 29, 2010 6:35 AM

M/36/5'11"/175

AMRAP in 20 minutes of:
10 45# bb thrusters
10 GHD Sit-ups
10 Back extensions

11 rounds + 10 thrusters + 6 GHD

Comment #51 - Posted by: Sandi Trixx at October 29, 2010 6:37 AM

32/m/5'10"/210

We don't have a GHD at the globo gym, so we had to do the sit ups and back extensions on the 45 degree back extension apparatus.

12 rounds + 10 wallball + 10 sit ups.

Comment #52 - Posted by: D Craig at October 29, 2010 6:39 AM

11 rounds, 10 wall ball, 4 GHD sit-ups

Comment #53 - Posted by: ALX at October 29, 2010 6:41 AM

I was so excited to see the mainpage pic today! It is great to see such an active CF community at Balad these days. I did FGB4 when I was deployed to Balad last year. I was the only person to participate in the FGB fundraiser at Balad (supporting the CF Alaska team back home...). To make the deployed FGB even more painful, I did the entire workout in my IBA. 30 lbs of extra weight really wears on you.

It is good to see that JBB has received some new bumpers as well. We had a total or 230 lbs of bumpers. You really had to be inventive with a group of 8 to 12 people trying to share limited bumpers.

Comment #54 - Posted by: Bryan K at October 29, 2010 6:56 AM

15# med ball (that's the heaviest I could find).

12 rounds + 10 Wall Ball Shots

Comment #55 - Posted by: BP at October 29, 2010 6:57 AM

Thrusters, 20 kg plate
Incline situps
Back Extension

13 rounds +10 Thrusters +7 Situps

Really happy with this workout, my goal was 8 just get half of Austin's output. Using the plate is interesting, it brings the hands out from the body, or else the weight cuts off your windpipe. Awesome start to the day.

Comment #56 - Posted by: THolm at October 29, 2010 7:06 AM

as Rx'd: 10 rounds + 10 wall ball

Comment #57 - Posted by: SDH M/24/6'2"/205 at October 29, 2010 7:22 AM

9 rounds of dumbbell thrusters (40 lb) and sit-ups. I don't have wall ball yet. 8 rounds of back extensions.

Comment #58 - Posted by: Tim M at October 29, 2010 7:43 AM

13 rnds + 10 WB & 10 GHD's

Comment #59 - Posted by: Hughes/M/33/230/68" at October 29, 2010 7:48 AM

13 rnds + 10 WB & 10 GHD's

I finished the back ext. to complete 14 rnds.

Comment #60 - Posted by: Hughes/M/33/230/68" at October 29, 2010 7:51 AM

10 rounds. 45lb bar thrusters, used the roman chair + smith machine bar (for feet).

Redbeard... I am with ya... my low back was tight. Not so bad I couldn't go on, but it slowed me down a bit.

2K row.
M 6' 186lbs 34yo.

Comment #61 - Posted by: Jdude at October 29, 2010 7:54 AM

16 rds + 10 thrusters + 1 GHD situp

used 45 lb bar and back extension chair (the one at a 45 degree angle) for both the situps and back extensions

Comment #62 - Posted by: louie at October 29, 2010 8:00 AM

11 rds 10shots 2 GHD's

Comment #63 - Posted by: B-Mo M/33/6'/190 at October 29, 2010 8:01 AM

13 rnds + 10 WB

Comment #64 - Posted by: bahec at October 29, 2010 8:07 AM

Wow...

5k - 25min
I have never been this sore after a 5k. I think those squat snatches the day before kicked my butt. I have only been doing CrossFit for 1 month. It seems to me that all these WODs always make my weak points show up. No matter what my cardio and legs always hurt.

I love the variety in the workouts.

Question: Should I be doing more than the workout of the day if I want to gain strength in a particular muscle group or a particular lift?? (i.e. squat snatch) or will the strength gains come from the WOD program?

Comment #65 - Posted by: RamboRich at October 29, 2010 8:17 AM

Rx'd 15 Rounds + 7
10ft 14lb ball
Hand Touch every Ghd Situp

Comment #66 - Posted by: Momof3 CrossFitGreer at October 29, 2010 8:23 AM

For #10,

I recently did my level one cert and Russell was one of my coaches and said that in most the WODs even though it says back extention it is understood that it means hip extention. It goes back to the beginning of Crossit when they just used the term "back extention" as an all encompassing GHD term and "hip extention" was added to be more specific later. I know this sounds goofy a bit, but that's what we were told.

Comment #67 - Posted by: JRod at October 29, 2010 8:26 AM

Great WOD, although in the video clip, not all reps are completed, Just saying.

Comment #68 - Posted by: Kevin at October 29, 2010 8:26 AM

Subbed unanchored situps for GHD's
all else as rx'd
13 rounds + 10 wall balls + 10 situps

Comment #69 - Posted by: SB at October 29, 2010 8:28 AM

Kala and I - 12 rounds + Wall Balls
Me - Roman chair, not real back extensions.
Kala - Good Mornings, Sit-ups.

Comment #70 - Posted by: sbennett at October 29, 2010 8:42 AM

Glo-Bo Mod'd

15lb med ball
Frog sit ups
Inclined back ext

16 rds + 10 wall ball shots

Comment #71 - Posted by: Dave Fleming at October 29, 2010 8:56 AM

16 rds 10 wb (20# ball), GHD situps, BE

Finally, after 2 years of therapy on the neck and shoulders, I can finally tilt my head all the way back during wall ball. It sure makes a difference when you aren't catching the ball in front of your torso. On the 10th round, I caught the ball of my chin and felt the familiar nerve pain run down my left arm. Fortunately, it didn't affect the rest of my rounds.

I thought it was very interesting how the hamstrings were starting to fatigue after only 3 rounds.
rd1 1:02
rd2 1:06
rd3 1:10
rd4 1:14
rd5 1:14
rd6 1:15
rd7 1:14
rd8 1:18
rd9 1:20
rd10 1:15
rd11 1:16
rd12 1:20
rd13 1:13
rd14 1:09
rd15 1:12
rd16 1:08
rd17 10 wb :25

Comment #72 - Posted by: Jim D. 50/m/165/5'11" at October 29, 2010 9:26 AM

Ran the 5k late last night, around 2300 et, and felt great, but I awoke this morning with my knee filled with liquid. It's not bad, there is no pain, and there was no specific trauma during my run--as I said, afterwards I felt great, but, alas, something went wrong.
I have had this happen before, after "Garret," which includes 225 air squats. I had no spot and fell butt to heel from exhaustion during the squats. No pain during the WoD, but afterwards, I could feel my knee swelling with liquid, and I was unable to bend my knee backwards from the pressure. That episode was much worse than this, but I'm sure they are related. I have also had ITB syndrome, before I started pose running, and this is not ITB.
Any thoughts, comments, suggestions, similar experiences?

Today I did a WoD inspired by Vaughn, slightly modified. His WoD was:
5RFT:
5 D.L. 225#
10 pull-ups
15 Burpees
20 Dubs

No Jump-rope available, and didn't wan't to do Burpees b/c of knee, so I did:
5RFT:
5 D.L. 225#
10 HSPU
15 Pull-ups
20 25# weighted sit-up, no anchor

24:01

I wish I would have had a rope!!!!! The sit-ups at the end were O.K., but I think the dubs would have gotten my heart going a little harder before starting again on the D.L.'s. Burpees would have been a better sub, too.
Thanks for the WoD suggestion, Vaughn. When I get better I'll do your version.

Peace be with you all!

Comment #73 - Posted by: Espinosa m/25/5'11"/165 at October 29, 2010 9:37 AM

m/33/5'9"/175

did sit-ups on the 45 degree back extension apparatus

13rds

Comment #74 - Posted by: lelliott at October 29, 2010 9:39 AM

great numbers out there today!

Comment #75 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at October 29, 2010 9:52 AM

19 rds, not rx'd

10 Double Unders, 10 supermans, 10 unanchored sit-ups

It was the closest I could get in the Malarrimo Hotel parking lot, Guerrero Negro, Baja California.

Wow Jim D. what an outstanding performance!

Comment #76 - Posted by: mas 53/155/m at October 29, 2010 10:00 AM

14 Rounds RX'd

Whoop!

Comment #77 - Posted by: james.patrick [M/48/66"/135] at October 29, 2010 10:01 AM

15 rounds

Comment #78 - Posted by: Chris Haines at October 29, 2010 10:05 AM

As Rx'd:
Jordan D (M/23/177/6'2"): 14 rounds + 10 Wallball + 6 GHD. SO close to 15 rounds!
Devon K: 11 rounds + 10 Wallball

Scaled to regular situps:
Jordan K: 13 rounds + 5 wallball

Comment #79 - Posted by: Jordan D. at October 29, 2010 10:17 AM

severe equipment limitations. subbed 45lb thrusters, regular situps, 45lb good mornings.

12 rounds + 10 thrusters

Comment #80 - Posted by: jeglit (m/38/6'4"/220) at October 29, 2010 10:21 AM

14 rounds
10 40# Thrusters
10 Sit-ups - hand touch ground overhead
10 40# Straight Leg Deadlifts

Comment #81 - Posted by: Linwood Wright at October 29, 2010 10:22 AM

20/M/175

17 rounds - 18lb ball, the heaviest at my gym

Comment #82 - Posted by: Johnny Cheong 20/M/175/6' at October 29, 2010 10:22 AM

M/25/159#/5'8"

11 rounds + 10 WBs

Have to go outside my gym to throw wallballs against the side of the building (lulz) so the 25m run b/t the GHD machine and the wallballs slowed me down. Nice WOD for a beautiful Friday though. Best part was running outside to do the WBs.

Greenville, SC

Comment #83 - Posted by: D-Murda at October 29, 2010 10:24 AM

As rx'd. 16 rounds + 3 GHDs (PR).

This was pretty fun. 10 of each exercise was low enough so that I was able to move continuously. Lower back started smoking about halfway through, which made all exercises harder, but particularly wall ball. Most GHDs I've ever done in a single WOD (163). Good times.

Probably will take the next two days off, so as of October end:

WOD 170 of 200 as rx'd

Comment #84 - Posted by: Mel 37m/5'10"/175 at October 29, 2010 10:24 AM

Reg sit ups. 10 rounds + 10 wb shots + 2 situps. Prob. best WOD I've ever had. Still hurting from 5K though. Things are tight.

Comment #85 - Posted by: preacherman at October 29, 2010 10:26 AM

Had to mix it up a bit.
5 rounds
spin 2 minutes
20 KB Swings (1pood)
15 AbMat Situps
10 Dips
no idea how long it took 'cause the stopwatch stopped at .3 seconds. Must have double clicked it. Oh Well still a great workout. Never stopped just kept rolling from one to another.

Comment #86 - Posted by: Sparky_M/35/5'5/215 at October 29, 2010 10:42 AM

M/43/5'11"/185

As rx'd
11 rounds + 10 WBs + 5 GHD sit-ups

Comment #87 - Posted by: nutfam at October 29, 2010 10:45 AM

49 / 181

as rx'd

12 rounds plus 10 WBS

Comment #88 - Posted by: tom perry at October 29, 2010 10:47 AM

Started with strength bias workout:
5-3-1 deadlifts @ 185# 205# 225#

5-3-1 presses @ 77# 82.5# 90#

Then did only 10 min. AMRAP:
10 wallball (5kg. or 11#)
10 incline situps on highest notch
10 back extensions

7 rounds plus 10 wallballs

Comment #89 - Posted by: Carole F/52/5'6"/133 at October 29, 2010 10:47 AM

I ran my 5K today...am a day behind. Just looked at my workout log and realized that 10/27/10 marks 1 year of doing cross fit (more or less) regularly. Still can't complete all the workouts (or always use the weight prescribed), or even a single muscle-up for that matter, but will continue to do it, as it is the best thing I have found for keeping in shape. My 2 goals for this next year: do a muscle up and an unbroken "Fran".

Comment #90 - Posted by: Chris at October 29, 2010 10:51 AM

My 61st officially logged WOD (and second WOD today):

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Modified as:

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 AbMat Situps
10 AbMat Supermans

Completed: 12 rounds + 10 Wallballs + 3 Situps

NOTES
- HR Avg 160 / HR Max 179
- Wasn't happy about having to sub Supermans but it was all I could do given the location and equipment at hand (performed on the roof of my building in the rarefied Brooklyn air)
- Finished by doing some rope climb work (up a wall)

Comment #91 - Posted by: toddamn m/36/5'8"/155 at October 29, 2010 10:53 AM

13 rounds

Comment #92 - Posted by: Ryan at October 29, 2010 10:57 AM

Subbed 40# db thrusters for wall balls.

10 rounds + 3 thrusters.

Semper Fi.

Comment #93 - Posted by: Major Dad m/50/6'3"/165 at October 29, 2010 10:59 AM

M/28/70/157

AMRAP in 20 min:
10 WB shots-20#
10 Sit ups hands touch ground behind head to toes, no GHD avail.
10 Supermans w/good form - BE rig was being used and across gym.

14 rnds + SU's

Started with another training session on snatch/cleans. Huge improvement from where I was 3 weeks ago. Really helped with Wednesdays WOD.

Comment #94 - Posted by: WJC at October 29, 2010 11:17 AM

***FRAT***

I'm back.

Did Bulger today everything unbroken.

23:29 RX

I am on a mission to do more main site WODs and hero WODs. I am staying away from non benchmark body weight WODs for a while. I need to get stronger.

Comment #95 - Posted by: Corey Bibolet m/41/5'8"/160 at October 29, 2010 11:19 AM

Chris #90,

Happy One year CF Anniversary!

Comment #96 - Posted by: bingo at October 29, 2010 11:24 AM

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

12 rounds.

I hit 8 round in 13min. I paced it All sets unbroken. GHDs were the hard part.


Comment #97 - Posted by: NikNichols42yo 5'7'' 165lbs at October 29, 2010 11:24 AM

As rxd
15 rounds + 9 wb (pr)

Old pr 9

Comment #98 - Posted by: Jonblaze at October 29, 2010 11:36 AM

13 rounds as Rx'd

My core is wrecked! I am pretty sure I will be feeling this one for a few days. Really hoping the MobWOD site has some good stuff to loosen me up. Fun WOD, wish the Wall ball station was closer to the GHDs but it probably gave me a good chance to catch a breath.

NEVER QUIT!!

Comment #99 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at October 29, 2010 11:37 AM

10 wbs, 16lb ball
5 GHD situps
5 unanchored situps
10 BE

13rds even :)

got 1 wbs at buzzer, but forgot to catch it..lol...so doesn't count...

Comment #100 - Posted by: brittk at October 29, 2010 11:49 AM

13 rounds + 10 GHD situps

Comment #101 - Posted by: Zeb at October 29, 2010 11:49 AM

12 rounds, 7 wall ball shots
That was fun - good and different.
The wife hit nine rounds, with a ten pound ball.

Comment #102 - Posted by: TRN III at October 29, 2010 11:56 AM

M/24/6'1"/180

As Rx'd:

14 rounds + 10wbs +5 ghd situps

I am a complete wreck. Wow.

Comment #103 - Posted by: upstatesooner at October 29, 2010 12:04 PM

m/37/6'1"/208

15 rounds + 9 wallball

Amanda T

f/31/5'2"/---

13 rounds 14.5# ball

Comment #104 - Posted by: Scotty T (TX) at October 29, 2010 12:16 PM

10 12# wall balls
10 back ext
10 gh sit ups

had 10 rounds at 15 minutes
Friend needing help stopped by.

I had missed tues workout, however I have never been able to put a full squat snatch together.
Today was the day.
Started with a 10# five foot bar and mastered the form. I would say I did 40-50 reps.
Then grabbed the 45# oly bar...success! Yea
Proceeded to do about 30-40 reps. Broken of course.
Some reps were not perfect. Was able to string about 4 good reps together before my form faltered.
Work in progress but happy with the outcome.
Hugh accomplishment!!

Laura f/48/5'7/155

Comment #105 - Posted by: power-girl at October 29, 2010 12:19 PM

Absolutely wrecked myself with this one today. Did SEALfit baseline as a warm up, 4 rounds of barbell complex then moved on to today's WOD.

As Rx'd with 25lb ball
17 rounds & 5 wall balls

m/25/6'1"/190
Firefighter in Balad, Iraq

Comment #106 - Posted by: RyanS at October 29, 2010 12:29 PM

as rx'd

14 rounds

Comment #107 - Posted by: Snowman M/22/6'0"/190 at October 29, 2010 12:35 PM

As RX'd
10 Rounds Unbroken.

GHD/Back Ext. machine was 'broke-ish' & it was quite a task getting on & off.

Comment #108 - Posted by: The Anaconda at October 29, 2010 12:39 PM

18 rds in 20:15

Comment #109 - Posted by: dan at October 29, 2010 12:43 PM

Ha, I have 8 months of time logged at Balad AB! Very cool to see my old haunt again.

M/29/5'7/162

Did the workout from the other day because I skipped and it looked harder.

10 power cleans 65#
30 regular dips
10 knees to elbows (correctly!)

5 rounds + 10 power cleans.

Comment #110 - Posted by: Michael C. at October 29, 2010 1:02 PM

9 rounds + 10 wallballs

Sore from the 5K (calves), and feeling the quads from squat snatches and wallballs on Monday. Felt pretty good, though. Plenty of times I wanted to rest longer but kept pushing.

Comment #111 - Posted by: dk 33/m/6'0"/212 at October 29, 2010 1:13 PM

F/40/5'4"/117
10 rounds.
-12lb ball
-situps over balance disk
-had to run about 50m to back extension bench thing and back to to wall.

Ran 5k as warm-up for WOD. 23:17 (hilly course)

Comment #112 - Posted by: Heather Szabo at October 29, 2010 1:23 PM

27/m/5'11"/175
As rx'd
12rds+10WB(PR)

May have been 13. Oh well room for improvement.

Comment #113 - Posted by: justaman - liberty, sc at October 29, 2010 1:23 PM

9 rounds. Subbed 45 lb plate thrusters for wall ball.

Comment #114 - Posted by: Shaw at October 29, 2010 1:28 PM

subbed 45lb DB thruster for wallballs, otherwise as rx'd - 17 rounds

Comment #115 - Posted by: cnc at October 29, 2010 1:29 PM

35/M/6'00/186

14 Rounds + 10 WB + 4 GHD SU

Fun WOD

Comment #116 - Posted by: Dan D. at October 29, 2010 1:36 PM

AMRAP in 20 minutes:

10 Wall Ball Shots-18# ball
10 GHD sit-ups
10 Back Extensions

12 rounds + 10 Wall Balls.

HALLOWEEN NOTE*** Many of my daughter's classmates (7th grade) dressed as Playboy Bunnies for Halloween today. If you have a 12 year old daughter please don't allow this. It is disgusting and sick! Thank Crossfit that my daughter idolizes the strong women on here and wouldn't be caught dead in such a disgustingly humiliating costume. I have never seen a community of women that are both beautiful and strong as there are in Crossfit. Thank all of you women for giving little girls role models they can respect. That is from the bottom of my heart XOX

Comment #117 - Posted by: Amykr F/38/5'9"/143 at October 29, 2010 1:37 PM

800m run, 2 min. rest; 400m, 2 min. rest; 200m x2 with 1 min. rest in between; 100m x2 with one min. rest: 13:14.

Comment #118 - Posted by: guitarman29 at October 29, 2010 1:41 PM

M/24/6'1"/180

As Rx'd:

14 rounds + 10wbs +5 ghd situps

I am a complete wreck. Wow.

Comment #119 - Posted by: upstatesooner at October 29, 2010 1:54 PM

9 rounds

Gym only had 12lb ball. Having my jerry rigged GHD situps and actual back extension on opposite sides of the gym killed me time-wise.

Comment #120 - Posted by: Rufus at October 29, 2010 2:06 PM

good workout! i was just commenting yesterday how there hasnt been any ghds in a while.

M/19/185/ 13 rounds even
with 12 pound med ball (biggest my gym has)

Comment #121 - Posted by: Kevin A at October 29, 2010 2:12 PM

10 rds + 10 wbs

Comment #122 - Posted by: Masen at October 29, 2010 2:13 PM

12 rds and 10 45# thrusts.... only had decline bench, used two five pound weights for situps and back extensions

Comment #123 - Posted by: DavisBenDavis at October 29, 2010 2:32 PM

m/39/76/210

45# thrusters

15rds + 5 thrusters

PR - last time was 14rds

Comment #124 - Posted by: Chas at October 29, 2010 2:33 PM

2010-10-29: 13rnds+5GHDSU's@19:42. Rx'd. Rnds@1:11-1:42. Want 15rnds, bench closer to WB's next time.
2009-07-25: 14rnds@20:16 (8lb ball,decl. bench,incl. back ext.)

Comment #125 - Posted by: gs at October 29, 2010 2:58 PM

16lb med ball
All else as rxd
9 rounds.

Comment #126 - Posted by: em :) at October 29, 2010 2:59 PM

Scale and Mod (18#medball 11 reps/abmat SUs)
Going into this WOD I just felt good... with good reason-
1:08/1:09/1:10/1:13/1:15/1:15/1:16/1:15/1:16/1:21/1:21/1:16/1:15/1:14/1:07/1:08
Total: 16rds + 10wallballs PR by 7rds!
Getting much better on wall ball as well as AMRAP stamina, nice to stay away from arms so all about abs/lowerback. I'm sure I'll feel it!

Comment #127 - Posted by: Phoenix at October 29, 2010 2:59 PM

subbed 45 lb thrusters.

14 rds + 10 thrusters + a few GHDs

Comment #128 - Posted by: TBone at October 29, 2010 3:03 PM

Modified due to not having GHD machine or 20 lb ball. Did 45 lbs thrusters onto toes at top, abmat situps, and 135 lbs stiff legged deadlift. Lost count on the rounds, but over 10.

Jeremy

Comment #129 - Posted by: Jeremy Drenning at October 29, 2010 3:16 PM

m/22/180

rx'd 10 rounds

Called it quits after the tenth (18:30) because I thought I was going to break in half. Could have done more but, "Beware the GHD sit up." I hope I'm able to function tomorrow...

Comment #130 - Posted by: harry m/22/180 at October 29, 2010 3:25 PM

M/42/5'11"/178

Front Squat 5-5-5
125-135-145

3 Sets max rep pull ups, 1 minute rest
15+11+9=35

W.O.D.
10 Wallball shots, 10' #14
10 G.H.D. Sit-ups
10 G.H.D. Hip Extensions

9 rounds + 6 wb

Super good day, but not because of AMRAP rounds.

Today was the first day I could front squat any significant weight and the first day I could do wallball shots without shoulder pain. I tore my shoulder capsule 5.5 months ago. The shoulder is weak and still doesn't slide and glide perfectly but at least I can start to rebuild the strength very slowly and carefully. Woo Hoo!

CrossFit Fortis
Glendale, AZ

Comment #131 - Posted by: Brendan McNamar at October 29, 2010 3:38 PM

40/m/190
as rx'd

11 rds + 10 wall ball

Comment #132 - Posted by: JackM at October 29, 2010 3:44 PM

13 rounds + 10 wall ball

Third wod since taking 2 cycles off. First time since coming back that I pushed it. Starting to get back into the swing of things.

No rest day for me tomorrow: will work on mobility wod tomorrow focusing on my internally rotated right shoulder.

Comment #133 - Posted by: Ronnieboy at October 29, 2010 3:55 PM

pretty much subbed everything :)

7 rounds in 20 mins of
45 lb barbell thrusters
10 sit-ups
10 45 lb good mornings

Comment #134 - Posted by: Scooter at October 29, 2010 4:02 PM

15 rounds
19:43
Good Workout
20 LB dumbell thrusters
Incline Sit-Ups
Back Extensions

Comment #135 - Posted by: dyagg at October 29, 2010 4:21 PM

Ran 5k 23:51(PR)....then today's wod-13 rds with 15lb ball...GHD sit ups,GHD back ext.

Comment #136 - Posted by: TRIPKASE m/38/160 at October 29, 2010 4:35 PM

32yo M 175lb 5’10”
CFWU x 3, HSPU 1,2,2, 5 pull ups, 5 ring dips per round

As rx’d: 9 rounds + 10 wb, 2 ghdsu
Foam roll after

Comment #137 - Posted by: Sesoku at October 29, 2010 5:11 PM

m 29/6'1/184
10 dumbell thrusters, 20lb each
10 GHD situps
10 hip extension
10 or 11 rounds ? in 20 min

f 28/5'7/123
10 dumbell thrusters, 15lb each
10 GHD situps
10 hip extensions
15 rounds in 20 min

Comment #138 - Posted by: OFQ-MD at October 29, 2010 5:14 PM

20/M/5'10/176lbs

22 rounds as Rx'd

Comment #139 - Posted by: BrockT25 at October 29, 2010 5:19 PM

m/51/155
10 rounds

Comment #140 - Posted by: David Lingle at October 29, 2010 5:19 PM

D @ 29's as rx'd

12rnda + 5 ghd

Comment #141 - Posted by: waderpro at October 29, 2010 5:31 PM

9 rxd

Comment #142 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at October 29, 2010 6:08 PM

Subbed bosu GHD situps for 4 rounds, then bosu situps (no GHD machine).

13 rounds, 10 wall ball shots, 2 situps

Comment #143 - Posted by: Garth M/28/6'2"/185lbs at October 29, 2010 6:19 PM

M/45/180#

As Rx'd 14 Rounds

Comment #144 - Posted by: Alan at October 29, 2010 6:24 PM

Not to happy about todays workout...didnt have ghd machine so I took a plyo box next to a dumbbell rack and set my feet there...not very comfortable and it was my first time doing ghd's as well. Didnt get full range of motion but I got:
7 rounds as rx'd.
Weighed myself today and Im @190 lbs...lost 7lbs so far in just a couple of short weeks. Very proud of myself for sticking with the diet and had no sugar except for a couple of cheat meals...gotta keep sane and get together with friends and let go every once in a while.
M/31/190

Comment #145 - Posted by: Daniel.Laiseca at October 29, 2010 6:38 PM

39M/5'10"/170#

W/U: ROM exercises, 20x each; jump rope, 100 single-unders + 50 double-unders.

As Rx: 15 rnds + 10 wallballs + 3 GHDSU.

C/D: shoulder press, 13x1 at 45-55-65-75-85-95-105-115-125-135-145-155-165(f). Rest between sets only long enough to add weight.

Off PR by 11 reps. Squats on wallball shots to an 11-inch box; hand to floor then to foot on GHDSU. I can already tell I'm gonna pay for those GHDSU! :)

Comment #146 - Posted by: rjf (Since 07-20-07. WOD no. 899) at October 29, 2010 6:47 PM

20 min AMRAP:
10 45# Thrusters
10 Ghd Situps
10 Back Extensions

ROUNDS: 12 complete w/2 Thrusters

Comment #147 - Posted by: CollegiateXFitR at October 29, 2010 6:53 PM

Rx'd - 13 Rounds + 10 wall balls

Comment #148 - Posted by: Townsend m/27/5'8"/140 at October 29, 2010 6:56 PM

12 rounds + 10 wall balls as RX'd WOW! great fun and hard workout!

Comment #149 - Posted by: Melissa Days at October 29, 2010 7:00 PM

Rx'd - 7 rounds.

Comment #150 - Posted by: Sinal M/31/5'9"/215 at October 29, 2010 7:23 PM

Rx'd - 7 rounds.

Comment #151 - Posted by: Sinal M/31/5'9"/215 at October 29, 2010 7:30 PM

13 rounds

* 25# ball

Comment #152 - Posted by: MarcusG 5'9" 170# at October 29, 2010 7:33 PM

23/m/5'11"/190

12 rounds as rx'd .. the wall balls hurt the quads a little bit after those squat snatches the other day, but my oh my did the GHD situps had me riding the struggle bus.

Kickass workout all around. Ps anyone here stationed at Ft. Campbell and know the best place for CF??

RLTW!

LT

Comment #153 - Posted by: L.T. at October 29, 2010 7:37 PM

Oh to be back in Balad struggling through the WOD...

Ed, best of luck in your pursuit of elite fitness, wish I could make it to the cert...

Continue to rage brother.

Mayhem

Comment #154 - Posted by: Mayhem at October 29, 2010 7:40 PM

SUB 25# db

12 rounds
previous 11

Comment #155 - Posted by: Ticotexas M/41/69/160 at October 29, 2010 8:01 PM

Used 16 lbs. med ball/ 10 rds.

Comment #156 - Posted by: thinlizzie at October 29, 2010 8:35 PM

M/49/6'3"/195

as rx'd
12 rounds +5 WBs

Comment #157 - Posted by: JimL at October 29, 2010 9:36 PM

12 rounds +10 wallball

Comment #158 - Posted by: Raph at October 29, 2010 11:06 PM

As Rx'd
12 rounds +8 Wall Balls

M/39/5'7"/145lbs

Comment #159 - Posted by: Greg at October 30, 2010 5:54 AM

M/42/180

As rx'd:

9 rounds and 10 wall balls

I think I might have had another round or two in there but my head was thumping.

More better faster

Comment #160 - Posted by: Marty at October 30, 2010 6:56 AM

M/37/6'2"/169
First time posting and a day late.

As Rx'd
9 rounds 10 wall balls 2 GH Sit ups.

Comment #161 - Posted by: Kevin at October 30, 2010 7:19 AM

13 rounds

subbed 45# thrusters

Comment #162 - Posted by: ferb44 at October 30, 2010 7:21 AM

As rx'd with a 15lb ball

13 + 10 wall balls

F/35/5'0"/109lbs

Comment #163 - Posted by: Nyree at October 30, 2010 8:27 AM

no GHD machine so sub wod:

200 meter run forward
200 meter backward
15 deadlifts @ 225
10 handstand pushups

b. 14:38
tiff 16:40 chair pushups and 105lbs
jordan 15:21

Comment #164 - Posted by: b. at October 30, 2010 9:10 AM

@ #73...

Try barefoot running/workouts! I can't say enough about how much it has helped my ITB issues and general lower body pain. I wear the Fivefinger KSO's and love them. They force you to correct your running posture and eliminate the heel-pounding associated with todays running shoes. I have virutally rid myself of knee pain with these shoes. I use them for all the WODs and find them espically helpful for the big lifts...

Might not work for everyone, but it has sure worked for me....

Comment #165 - Posted by: Trev at October 30, 2010 9:37 AM

11 rds, had a 32 lb duffel to workout w/. did thrusters and good mornings w/ that and no where to hook the feet for fast situps so I did lay flat > touch toes (best I could think of for a fast GHD situp sub)

Comment #166 - Posted by: RussA at October 30, 2010 9:54 AM

As Rx'd 14 rounds even. Probably could have been faster.

Comment #167 - Posted by: Thatcher M/43/5'10"/200 at October 30, 2010 10:56 AM

9 rounds...did after combined WODs ran 5k just prior.

Comment #168 - Posted by: mnf at October 30, 2010 11:21 AM

11 rounds with 10 Thrusters

sub 10 45lb thrusters for wall ball shots

Comment #169 - Posted by: Dexter 18/6'0"/145 at October 30, 2010 11:21 AM

m 30
as rx'ed
16 rounds + 10 wall balls
CrossFit New Or

Comment #170 - Posted by: Brandon Ecker at October 30, 2010 11:43 AM

16 rounds
Abmant situps, Abmat erector crunches
Did at home, no GHD or back ext equipment

Comment #171 - Posted by: Jette 41/M/5'11"/175 at October 30, 2010 12:17 PM

11 rounds + 10 WB, 1 GHD su

last time:
10 Wall Ball 20 lbs
10 sit ups
10 good mornings
15 rounds + 10,8

Comment #172 - Posted by: Kyle A. at October 30, 2010 12:45 PM

13 rounds plus 9 thrustes with 2 20# DB's

Comment #173 - Posted by: Mike C (M/41/5'11"/205) at October 30, 2010 1:07 PM

15 rounds and 10 wall balls
Crossfit South Bend,IN
F/35/180#

Comment #174 - Posted by: melanie at October 30, 2010 2:21 PM

M/22/70"/192#

AMRAP in 20 minutes of:
40# Thrusters, 10 reps
25# incline sit ups, 10 reps
Back Extensions, 10 reps

10 rounds + 10 thrusters

Comment #175 - Posted by: Bill Gibson at October 30, 2010 2:41 PM

M/25/5'7"/145

Subbed 30# DB Thrusters for Wall Ball

17 Rounds + 10 DB Thrusters

Comment #176 - Posted by: Fido Hinojosa at October 30, 2010 2:49 PM

16 rounds + T + GHD
with 45lb thrusters for wall ball

Comment #177 - Posted by: Magnus 25/5'8"/155-160 at October 30, 2010 2:50 PM

M/31/157

20lb dumbell thrusters for wball.

11 rounds plus ten and one.

-D.

Comment #178 - Posted by: Dan Silver at October 30, 2010 3:37 PM

subbed regular sit-ups and 45# bar good mornings

13 rounds

It was the good mornings that were slowing me down.


Thanks

Comment #179 - Posted by: mikeyb m/50/176 at October 30, 2010 4:24 PM

12 rounds + 10 GHD sit-ups (subbed 40 lb DB thrusters)

Comment #180 - Posted by: Tyler Scott at October 30, 2010 5:10 PM

8

Comment #181 - Posted by: myles456 at October 30, 2010 5:21 PM

M55/175

Rx'd with 15 rounds.

Comment #182 - Posted by: Rick Sinclair at October 30, 2010 5:33 PM

At North Macon CF:

"Signal 20i"

AMRAP 20min with 95#:
12x DL
9x Hang Power Clean
6x Front Squat
3x Push Press

13 rnds + 12 DL's

forearms were fried.

did a few hollow rocks after and a little stretching.

Thanks to the guys at NMCF for letting me WOD.

later,
b
ps- Took the FE/EIT exam Saturday

Comment #183 - Posted by: brian p m/34/5'8-1/2"/169 at October 30, 2010 7:43 PM

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 25 pound ball
10 Sit-ups
10 Back extensions

11 rounds + 10 wb, 8 situps

Comment #184 - Posted by: fitz997 at October 31, 2010 12:54 AM

31 yom, 190 lbs


15 rounds

subbed 45lb thrusters for wall ball

Comment #185 - Posted by: Jeff Weltmer at October 31, 2010 7:12 AM

16 rounds + 5 GHDs (15lb ball and did GHDs and back extensions on inclined device)

Comment #186 - Posted by: cleib23(M/27/5'8"/165) at October 31, 2010 7:20 AM

#25 WB
Abmat situps
#45 GM

17 rounds & 10 WB

Comment #187 - Posted by: amped 36/M/195/6' at October 31, 2010 9:01 AM

gunnar: 14 rounds

Comment #188 - Posted by: jenniferg at October 31, 2010 9:07 AM

11 rounds, 5 wbs as rx'd

Comment #189 - Posted by: MoisesDelMar, M, 163, 5'8", 27 at October 31, 2010 1:32 PM

11 Rounds
10 Wall balls.

Comment #190 - Posted by: Kyle at October 31, 2010 2:06 PM

10

Comment #191 - Posted by: Bawdymonkey at October 31, 2010 2:13 PM

M/50/153/1-1-06

14#WB
All sets unbroken

15 + 10 + 10 + 6

N.B. Find a 20# ball next time, just for curiosity sake.

Comment #192 - Posted by: bingo at October 31, 2010 3:01 PM

I'm on my way to balad is there a crossfit gym there?

Comment #193 - Posted by: dan at October 31, 2010 5:16 PM

11 Rds + 10 WB + 10 GHD + 5 Back Ext.

Compare to:
090725 - 11 Rds + 1 WB

Comment #194 - Posted by: B. Rhaly at October 31, 2010 6:23 PM

14 rds + 10 w/b's

Comment #195 - Posted by: James GS at November 1, 2010 1:35 AM

rx'd

11 rounds

Comment #196 - Posted by: marty c m/47/6'/240 at November 1, 2010 6:21 AM

10/31

8 +10

9 rds at 21:16

26 sec from wb to sit ups/be

AC

Comment #197 - Posted by: tommykrackcorn at November 1, 2010 6:26 AM

11 rounds.

No GHD so used boso and good mornings..

Comment #198 - Posted by: knodes at November 1, 2010 6:48 AM

Paul: 13 rounds + 1 GHD
Ryan: 11 rounds + 9 back extensions
Jen: 10 rounds + 4 wall balls

Comment #199 - Posted by: jenniferg at November 1, 2010 7:16 AM

rx'd
11rounds

Comment #200 - Posted by: roh at November 1, 2010 7:24 AM

rx'd
11rounds

Comment #201 - Posted by: roh at November 1, 2010 7:24 AM

m/41/169/5'9"

As rx'd:

13 rounds + 10 WB, 1 GHD SU

Comment #202 - Posted by: Richie D. at November 1, 2010 7:28 AM

m/32/170lb/5'8"

- 45lb thrusters instead of wallballs
- rest as rx'd

18 rounds in 20:18

Comment #203 - Posted by: Adam Hamm at November 1, 2010 8:30 AM

13 rounds plus 3 wall ball throws

Did it at JC with the sit up/back extension right near where I did the throws...felt pretty good

Comment #204 - Posted by: Cleveland at November 1, 2010 9:14 AM

15lb ball

10 rounds + 10 wallballs

Comment #205 - Posted by: BCG at November 1, 2010 9:37 AM

fitball sit-ups and back ext. 10kg Db thrusters

13 rnds + Thrusters + Sit ups

Comment #206 - Posted by: Jack - THFC at November 1, 2010 11:47 AM

3 rounds in 9 minutes.

New to GHD situps so took it easy

Comment #207 - Posted by: AGL at November 1, 2010 12:47 PM

15 rd.s GHDs were done on weight bench with feet in between iron bars, so may not have gotten full extension but still, I impressed myself today. Just hope I can still function tomorrow and the next day. In the battle of "me vs. me," I won today. But I have to face myself again, soon, so I won't take it easy.

Comment #208 - Posted by: Matt Johnson (m 6'3", 220, 30 yo) at November 1, 2010 1:49 PM

11 Rds RX.

Comment #209 - Posted by: Greg/50/70"/215/3/17/08 at November 1, 2010 1:57 PM

11 rounds+9 WB

Comment #210 - Posted by: blades at November 1, 2010 2:43 PM

M/33/142lbs/5'5"

Situps on physioball with feet anchored.
15 rounds plus 10 wall balls

Comment #211 - Posted by: Brandon Burritt at November 1, 2010 3:47 PM

14+WB+3GHD

Comment #212 - Posted by: mcdontron at November 1, 2010 6:04 PM

M/33/5'4"/140lbs
Subbed GHD's with physioball with anchored feet.
17 rounds + 4 wall balls

Comment #213 - Posted by: Matthew Burritt at November 1, 2010 6:33 PM


Not as rxed subbed 45lb thrusters for wall ball reg situps anchorred and good mornings

21 rounds pr

Comment #214 - Posted by: Kevin McClellan 49/M/195 at November 1, 2010 6:39 PM

WOD
not as rx'd,
had to change it to,
10 w/b @ 9kg,to 12ft
10 k2e
10 rdl's @ 40kg

11 Rounds on the dot
should've got more,but too much going on!and walking between the two different rooms,for w/b and the other two.managed to drop the solid 9kg ball on ma head,just aswell i'm soo stupid !

couldn't get access to GHD,so just changed the other two about.
also did HPC to a new p.b.Sn. Halt. D/L's
then anaerobic alactic power wod of;
3 HPC @ 65kg
12 b/j's @ 26"
10 rounds,3 mins rest b/tw
0.27,0.24,0.26,0.25,0.25,0.21,0.22,0.21,0.21,0.16
last one was only one not timed by me,so lost a lot of time b/tw starting the watch and stopping at end.

Comment #215 - Posted by: Peter Keenan Scotland at November 1, 2010 6:51 PM

25/m/170lbs/70"

as RXd

11rounds and 7GHDs

Comment #216 - Posted by: Eric-Clint, Texas at November 1, 2010 7:19 PM

197/29/m/5'10

11 rounds+9 GHD Situps

had to make do with some shoddy GHD/Back ext. devices, but they're close enough I guess. Had an inexperienced gym rat cut in on my GHD during the set so I had to sit out for 30 seconds.

Longest 30 seconds of my LIFE. More work, faster!

Comment #217 - Posted by: Christopher Byers at November 1, 2010 9:43 PM

197/29/m/5'10

11 rounds+9 GHD Situps

had to make do with some shoddy GHD/Back ext. devices, but they're close enough I guess. Had an inexperienced gym rat cut in on my GHD during the set so I had to sit out for 30 seconds.

Longest 30 seconds of my LIFE. More work, faster!

Also, no wall ball, so 40lb db sub, woohoo

Comment #218 - Posted by: Christopher Byers at November 1, 2010 9:44 PM

16 rounds
20 lb to 8ft
sit-ups instead of GHD Situps
45 degree back exst instead of GHD BE

Comment #219 - Posted by: Repto M/40/5'11''/225 at November 2, 2010 5:29 AM

AMRAP 20 min.

45 lb. thrusters, 10 reps
10 decline situps
10 back extensions (45 deg)

14 rounds

Comment #220 - Posted by: cbecker at November 2, 2010 6:25 AM

Harold: 13 Rounds + 5 GHDs
Chris; 11 rounds + 6 Wall balls

Comment #221 - Posted by: jenniferg at November 2, 2010 7:20 AM

26m/190
rx'd
12 rounds + 3 wall balls

*posting this days later and man am I sore!

Comment #222 - Posted by: Matt Lucas (The Foodee Project) at November 2, 2010 3:08 PM

PR
12 rds + 10 WBS+ 9 GHD

Comment #223 - Posted by: bill m/51/72"/207 at November 2, 2010 4:18 PM

amrap 20:00:
20lb wall ball (unbroken)
10 ghd situp (unbroken)
10 back extension (about 3-4 pauses)

13 11/02/2010 (+10 wall ball)
17 07/25/2009 10 ft ceiling, hip extension

Comment #224 - Posted by: johnathon in seattle 29/5'8/163 at November 2, 2010 4:34 PM

10 Rounds + 10 WBS, 10 GHD SU

Comment #225 - Posted by: Jeff Gebbie at November 2, 2010 7:36 PM

12 rds + 10 wb + 8 sit-up
GHD broken so subbed regular sit-ups

Comment #226 - Posted by: cja at November 2, 2010 7:59 PM

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

13 rounds + 10 Wallball shots + 10 GHD Sit-ups + 6 Back extensions

Compare to 090725

15 rounds + 10 Wallball shots + 10 GHD Sit-ups + 9 Back Extensions

Comment #227 - Posted by: Louis Herrera 51 70" 178 at November 2, 2010 9:03 PM

Olen (M/27/5'7"/165lbs)
Scaled to "Pack"
AMRAP in 20 minutes of:
10 Thrusters, 6kg DBs
10 Sit-Ups
10 Back extensions
Rds: 11 + 10 Sit-Ups

Stephanie (F/33/5'1"/105lbs)
Scaled to "Puppies"
AMRAP in 15 minutes of:
10 Thrusters, 4kg DBs
10 Sit-Ups
10 Back extensions
Rds: 7 even

Comment #228 - Posted by: Olen Gifford at November 3, 2010 5:48 AM

CFWU x3

14 rds + thrusters + BE

20# db thrusters for WB

Comment #229 - Posted by: Matthew at November 3, 2010 1:09 PM

M.36.168 Had to change this one based on equipment available. Only have 12lb ball, and did regular situps and stiffleg deadlift w/ 1.5 pood kb. 11 rounds.

Comment #230 - Posted by: Abe at November 3, 2010 1:21 PM

m/42/200/5'11"

AMRAP 10
10 Thrusters 45# bar- too dark & cold for wallball
10 roman chair Sit-ups
10 Back extensions
5 sets in 10:35

Only did 10 min. Have not done roman chair situp in some time, need to ease back in to it.

Comment #231 - Posted by: slowweak at November 3, 2010 6:20 PM

As Rx'd.
14 rounds + 1 wallball shot (PR)


"Mrs. Wobbly"
Scaled to 12# ball. Rest as Rx'd.
13 rounds (PR)

Comment #232 - Posted by: Miyagi 30/m/164.2# at November 3, 2010 6:29 PM

12rds,3GHD's.

Comment #233 - Posted by: Libbie at November 3, 2010 7:39 PM

Row 5 k, 21:36 - fasting

Comment #234 - Posted by: Mad Max at November 3, 2010 7:45 PM

25# ball, 11 + 4 wbs

Comment #235 - Posted by: Mad Max at November 3, 2010 7:45 PM

With an 18 lb ball except for one round when someone stole my ball, then it was a 14lb ball. The situps aren't quite ghb, they are more like diet ghb. back extensions were the usual globogym 45 degreers.

10 rds, plus the wall balls for the 11th

Comment #236 - Posted by: Doug Sunshine at November 3, 2010 8:03 PM

Regular sit ups . Good mornings with 12lb bar . 13 rounds + 10wallball + 10 situps +5 good mornings

Comment #237 - Posted by: hillmang at November 3, 2010 11:12 PM

Subbed wall ball shots with walking lunges:
10 Walking Lunges
10 GHD Situps
10 Back Extensions

9 Rds + 10 Lunges

Comment #238 - Posted by: Joe Casale at November 4, 2010 5:49 AM

Missed.

Comment #239 - Posted by: Bphantom at November 4, 2010 8:27 AM

11 rds + GHD

Comment #240 - Posted by: EmilX at November 4, 2010 11:06 AM

9 rounds.

Comment #241 - Posted by: ScottMacArthur at November 4, 2010 11:12 AM

10rds
+10 wall ball
10 ghd
8 back ext

Comment #242 - Posted by: al deezy at November 4, 2010 1:23 PM

I did this workout on 11/4/10, and am re-posting it here for later comparisons.
I did one round of the crossfit warm-up.

The workout was slightly modified:
Do as many rounds as possible in 20 minutes of:
10 wall ball using 15 pound ball and target of about 10-11 feet
10 incline sit-ups with feet/knees above waist
10 hip/back extension (rigid back) set at 35 degrees and a position of 6 for my hip (switched after a couple of rounds from 5)

In 20 minutes, I did 8 full rounds plus 10 wallball and 1 situp

In 21:42, I did 9 full rounds.

My low back was really aching today, especially on the left side. Afterwards, I used a foam roller on my back and hip areas and it feels much better, I think I released a lot of the spasm. I could have gone a littler harder, but I was protecting my back due to all of the previous injuries. My heart rate was at 23 per 10 seconds at the end of the workout.

Comment #243 - Posted by: RJB7 at November 4, 2010 4:10 PM

13 rounds + 20 reps rx.

Comment #244 - Posted by: hillmanb at November 4, 2010 10:04 PM

9 rounds

Comment #245 - Posted by: matthew lee at November 5, 2010 6:34 AM

12 rnds
25#WB
approximated GHD using large fitness ball
back extension - estimate 35-40 degree angle on equipment at gym

Comment #246 - Posted by: Brian R 48/6'2/185 at November 5, 2010 7:55 AM

M55yo 228
wallball, GHD (5rnds-75%, last rnds-sit ups), hyperext

9 rounds + 10 wb, 1 GHD

Comment #247 - Posted by: do_b330 at November 5, 2010 8:17 AM

CrossFit warmup
WOD using 25lb ball.

13 rounds plus 10 Wall ball shots

warmdown:

10 l-pullups
20 handstand pushups.

Comment #248 - Posted by: Karsk (57 M 5'9" 185lbs) at November 5, 2010 3:28 PM

Vaughn @ Crossfit Jackson-- 43/m/164/5'8"

As required: 11 rounds and 5 wall balls.

Comment #249 - Posted by: vaughn at November 5, 2010 6:07 PM

WU
11 rounds
M/49/197#/72"

Comment #250 - Posted by: RB at November 5, 2010 6:30 PM

14 rds

Comment #251 - Posted by: MikeyPaul/m/29/170/5'8" at November 5, 2010 8:14 PM

50/m/190

subbed 15# WB 14 per rd
10 rds

Comment #252 - Posted by: denob at November 6, 2010 5:38 AM

M/22/155/5'7"

As rxd
13 rds

Comment #253 - Posted by: Trosty at November 6, 2010 1:24 PM

M46/190
6+10+10

Comment #254 - Posted by: Kaiman at November 6, 2010 2:36 PM

m/36/5'9/181
CFWU-2 - so I wouldn't hold up Bob. Superman. No Burgener. DU.
12 rounds + 7 WB.
Did w/Bob's ball. Good ROM on GHDs. Had on Vibrams. Little tough on top of feet. Did hip instead of back ext. Bench of 3 for GHDs & hip ext.
7/25/09: 11 rounds, 10 WB & 5 GHD.

Comment #255 - Posted by: jrm at November 6, 2010 3:18 PM

11 rounds + 10 thrusters

subbed 24kg bb thrusters (first 5 rounds) then 12kg db thrusters, sit-ups, 24kg good mornings.

24kg thrusters was diverting my focus (weight/speed). try 16kg next time. good mornings worked well. could have been 28kg but can't remember. IDEA: next time try ghd and back ext using chair (body) and pull up bar in doorway to anchor feet.

Comment #256 - Posted by: zenoperegrinus at November 8, 2010 5:05 AM

10 rounds plus wall balls

Comment #257 - Posted by: GrandeLSM at November 8, 2010 12:20 PM

11 rounds in 20:12

Comment #258 - Posted by: dsm19 / 31 / 6'0 / 210 at November 9, 2010 8:54 AM

Did regular situps and good mornings. Made it way to easy.

18 rounds

Comment #259 - Posted by: JerryM (m/39/6'2"/240) at November 9, 2010 3:40 PM

subbed 14lb ball: 13 rds

Comment #260 - Posted by: Casey at November 9, 2010 5:16 PM

CFWUx1
14 rds + 2 WB

Comment #261 - Posted by: Doug at November 10, 2010 12:37 PM

10 x 15lb DB thruster
10 x sit-ups
10 x 45lb Good-morning

Rounds: 13

Comment #262 - Posted by: Fkarcha at November 11, 2010 9:39 AM

subbed good mornings and abmat SU

17 rounds plus 1 wall ball in 18th

Comment #263 - Posted by: MoGreene at November 12, 2010 7:47 AM

subbed
45# thruster
20 anchored situps
45# good mornings

9 rnds

Comment #264 - Posted by: illis/m/29/5'9/165 at November 12, 2010 8:03 AM

m/55/5'10/165

12 rnds

Comment #265 - Posted by: demps at November 15, 2010 10:02 AM

Rest Day for Halloween Throwdown

Comment #266 - Posted by: MNinKC at November 16, 2010 4:06 PM

16lb. ball

Alternated sets of 12/13 for WB

10 sets

Comment #267 - Posted by: Ukkrew at November 18, 2010 9:08 AM

13 rounds + 8 wb shots.
Sub'd full decline situps for the GHD.

Comment #268 - Posted by: govervich at November 18, 2010 12:27 PM

2010-11-18: 13rnds@19:51. Rnds@1:09-1:46.
2010-10-29: 13rnds+5GHDSU's@19:42. Rnds@1:11-1:42.
2009-07-25: 14rnds@20:16 (8lb ball,decl. bench,incl. back ext.)

Comment #269 - Posted by: gs at November 18, 2010 12:38 PM

2010-11-18: 13rnds+10wb's@19:51. Rnds@1:09-1:46.
2010-10-29: 13rnds+5GHDSU's@19:42. Rnds@1:11-1:42.
2009-07-25: 14rnds@20:16 (8lb ball,decl. bench,incl. back ext.)

Comment #270 - Posted by: gs at November 18, 2010 12:39 PM

Scaled:
10 wall ball shots 2 an a half meter, 20 pounds
10 ghd back extensions
10 ghd sit ups

12 rouns + 5 wall ball shots

Comment #271 - Posted by: Javier at November 18, 2010 6:25 PM

11 rounds

Comment #272 - Posted by: TROY at December 9, 2010 12:57 PM

M/60/6-2/212
11 rounds

Comment #273 - Posted by: JBGP at January 10, 2011 12:02 PM

m/33/5'9"/158

10 rounds

Comment #274 - Posted by: jiggastemple at January 20, 2011 6:14 PM

As rx'd
11 rnds

Comment #275 - Posted by: Chaps at March 24, 2011 7:54 AM

2011-07-22: 10rnds in 14:54. (1:14-1:35)
2010-11-18: 13rnds+10wb's@19:51.(1:09-1:46)
2010-10-29: 13rnds+5GHDSU's@19:42.(1:11-1:42)
2009-07-25: 14rnds@20:16 (8lb ball,decl. bench,incl. back ext.)

Comment #276 - Posted by: gs at July 22, 2011 6:01 PM

2011-08-04: 14@20:20. (1:06-1:41) 10@13:55.
2011-07-22: 10@14:54. (1:14-1:35)
2010-11-18: 13+10wb's@19:51.(1:09-1:46)
2010-10-29: 13+5GHDSU's@19:42.(1:11-1:42)
2009-07-25: 14@20:16 (8lb ball,decl. bench,incl. back ext.)

Comment #277 - Posted by: gs at August 4, 2011 7:54 AM

14 rounds

Comment #278 - Posted by: dcyn at April 24, 2013 7:39 PM

subbed regular situps
15 rounds + 28 reps

Comment #279 - Posted by: William M. at May 5, 2014 4:58 PM

2014-08-23: 13rnds@19:30. (1:12-1:52)
2011-08-04: 14@20:20. (1:06-1:41) 10@13:55.
2011-07-22: 10@14:54. (1:14-1:35)
2010-11-18: 13+10wb's@19:51.(1:09-1:46)
2010-10-29: 13+5GHDSU's@19:42.(1:11-1:42)
2009-07-25: 14@20:16 (8lb ball,decl. bench,incl. back ext.)

Comment #280 - Posted by: gs at August 23, 2014 12:08 PM

2014-08-23: 13rnds@19:30. (1:12-1:52) 10@14:19.
2011-08-04: 14@20:20. (1:06-1:41) 10@13:55.
2011-07-22: 10@14:54. (1:14-1:35)
2010-11-18: 13+10wb's@19:51.(1:09-1:46)
2010-10-29: 13+5GHDSU's@19:42.(1:11-1:42)
2009-07-25: 14@20:16 (8lb ball,decl. bench,incl. back ext.)

Comment #281 - Posted by: gs at August 23, 2014 12:13 PM
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