Nice...

SEALFit pt. 2 please!!

Should have had them shovel as part of the warm up!

Ooooooh, This looks like "fun"...

Speal.......thanks for the quick talk in the video about technique vs intensity. That is something we all need to hear.

random aside: does anyone have a recommendation for a good pullup bar I can buy from amazon online or something, for my home studio apartment? (hope this is ok to post here, apologies if no).

Great vid today. Thanks!

For the newbs- When you think "Hey that dont look too bad", its always worse than it appears, nine minutes will not be your time, Spealer's time is incredible, and after a year + of crossfit if I am at a 1 1/2 Speal speed I am stoked. Out to be fun with a little 5/3/1 squats tomorrow.

I'm offended by the bare legs in the picture. Cmon Crossfit HQ. Have some class

You're back! Cool. Hope you rested today. The WOD is very, very cool, too. "Retro" Crossfit, ca. 2005. Pre-bingo, even. Let's take a look.

Three rounds for time. Once again we will do a triplet three times. Did you pick up that stopwatch? Doesn't need to be fancy, just accurate. Same deal as Saturday--start watch, work, stop watch. Record.

Ok. Run 400 meters. You probably did a little running before you found Crossfit. Heck, most of the rest of the world thinks that all you have to do to be considered fit is to run more. 400 meters is pretty much 1/5 mile. If you live where I do, Cleveland, outdoors is pretty unappealing right now, but if you can run outdoors so much the better. Use a track, check out "mapmyrun.com", or use a treadmill. 0.24something = 400m. In order to truly equal a real run you have to use some incline on the treadmill, usually 2 degrees (I try to put my 2 degrees in the BACK of the treadmill so that i can run downhill). This is a RUN; we're all about fast here.

30 overhead squats. Get yourself back over to the "exercises and demos" section on the top left hand side of the page and look up "Overhead Squats". There is nothing like an overhead squat to build your "core". 75 pounds is not really all that much except for 2 leeeeetle details. 1) we are doing 30 of them...3 times and 2) you're a Newbie. Admit it. You've never done an overhead squat. So, a little humility is in order. How about an empty olympic bar (45 lbs.), or even a PVC pipe. Grip is hands wider than shoulders (snatch grip), weight held overhead over your center of gravity as if a plumb bob line went right through your heels. Do a squat. Crease of the hips below your knee at the bottom. Stand up. One. Do 29 more times.

21 Pull-ups. We do lots and lots of pull-ups here chez Crossfit. We define our work as POWER output; we only care that you get your chin above the bar. The default PU here is some kind of kipping PU because you can get your chin over the bar faster, faster. Gymnastic kip, frog kick, or butterfly, it doesn't matter. Wanna do strict, deadhang PU? Sure...why not? Just make sure to trade in your stopwatch for a sundial.

Can't do a PU? No worries. When I started this gig in 2006 I could do exactly 2. Use the Gravitron if you are in a Globo gym. Find some Iron Woody bands. Do Jumping Pull-ups, just don't do negatives in the WOD. Scale the number of PU to a reasonable number. Seriously. You're gonna do a ton of PU...there's no rush.

Ok. Finished all of that? Cool! Do it again. And again. Then push "stop" on the watch. A little overwhelmed by the WOD? No problem. We've all been there. How about one round for time? Maybe cut down the reps in each round. Or...how about taking a walk over to Crossfit Brand X where they scale the WOD for you 4 different ways every single day. For free, 'cause they're cool like that. Click on "Start Here" and then "Brand X Scaled WOD's".

It's day one of a new cycle. If you are in really good shape and this seems like not enough be careful about what and how much more you do. Coach is like Santa... he knows what you did, and you can be sure that there will be a million reps of whatever it was in tomorrow's WOD. The rest of us will hunt you down for that.

Ok, ready? 3-2-1...Go.

Spealler is the man. Best crossfitter out there. Nobody can match the proportion of body size to the extent of the lift as Spealler does.

Heeyy.. It's Monday and no cert pictures!

I'm doing this workout tomorrow. Now that the ice finally melted I can go out for some running :)

Newbie post, you know where...

Yeah, I second Pat's comments about technique vs intensity.

That was very "old school"!

Hey guys, put down the weights and start shoveling....or at least clear off that car.

for those of you who care, go leave a comment on the games site about the new online format for sectionals of the games. personally, i think it's a huge mistake for several reasons and i hope enough people will raise as much hell as i do to try to get hq to change it. pathetic!!

Great to hear insight from Sherwood and Speal about how we should look at the intensity/technique issue.

The last year sectionnals for me was the most beautiful experience that i've ever had. So after that i continue to train very hard to achieve my goal and be able to do better at this year sectionnals. Now i wait for the precise information about the new format of the sectionnals and i'm disapointed. I know that HQ change it for the better and they have good reasons to change it, but for me is just negative. My goal was to prove to me and other that i'm able to do very well this year in a competition aspect but the only chance i'll have for this is to qualify with the online sectionnals and to go to the regionals. If it's the case i know i can do well on some WOD and do not enough on other! HOPE HQ WILL PRECISE INFORMATION ABOUT SECTIONNALS VERY SOON! THANKS

16:22 As rxd

Day 1 Starts Tomorrow

Love the tuque spealler!

So over the last couple of vids I have seen pictures, t shirts and or posters of prilogenics! For a community that advocates paleo or basic eating habits why are we advertising for synthetic products! Oh PR on Murph, rest in peace my brother!

Spealer has a number of admirable attributes. He is (seems to be through cyberspace) a(n): tremendous, expectation-defying/setting, fearsome, inspiring Athlete; a nice guy; a loving husband (rememeber the 100 pull up vid?); a nice-guy; a straight-talker; a big-hearted (he has friends all over the world/"Thank you India"), and just an inspiring guy. He is deservedly a well-respected crowd favourite (my wife and I included).

This is why we cheer on Speal. And, in the past year many other Crossfitters have shown themselves to be class acts when profiled on the mainsite videos.

However, I now have my own special reason for cheering on Speal(er) - he knows when to wear a toque. This may seem silly, but to me (a Canadian, admittedly from the Canadian Deep South) knowing when to wear a toque is like knowing when to wear a football helmet - you don't wear a football helmet at short-stop, nor in a sand-trap with a wedge in your hand, and you don't wear a foot ball helmet when you're running the 110m hurdles, or running a set play off an inbound pass under the basket. You wear a football helmet on the football field, that's the only place (unless you're in a FRAT, or go to Florida State, or are a 'Wolverine' fighting communist invaders in the mountains in Montana).

So, for the Toque....you wear a toque when it's $%#@ Cold! Not when its 65/18 degrees in Sata Cruz, or 55/13 in SanFran, and not even when it's 38/3 in NYC. You wear a toque only when, at a minimum, the iced-over puddles on the ground can support your weight as you lumber down the street.

The snow in Spealer's video is a give-away that a toque is appropriate (don't want to get sick, as opposed to don't want to reveal a bad hair day). And, it is appropriate for Spealer to wear a toque with shorts - it is cold and he is working hard and whose legs ever got cold anyway? But, when he get's warm enough to take off his shirt the toque comes off. No shirt, no toque. That's a rule that shouldn't even need to be mentioned. If you can go topless (glad to see none of the women in the Dec 29 photo were wearing toques or football helmets) then no toque, please.

I think the inappropriate wearing of toques is a west-coast thing. Would you ever see Rich FJr wearing a toque in Georgia? No way. But, California Big Surf territory and it's toques and board-shorts all over the place. It's like Craig David pops up to do some Split-Jerks and everyone keeps a straight face. Not bloodly likely in my hood.

I would ask California Crossfitters, the next time you feel tempted to wear a toque in a main-site vid when the temperature is above freezing, instead, please wear a football helmet.

Thank you.

Long-time Crossfit-aholic.

One in the hopper - re Speal's excellent toque.

Speal is an animal!!

Doing Jack tomorrow. Last time did 8 rds + 10 presses with 95# Going as Rx'd and for 10.

On another note, I have friends and other folks I know ask "Are you still doing that Crossfit thing" and I tell them "always".."Wow, your nuts, I looked at the website and I think you guys are insane"...My response.."I'm not certified but have introduced crossfit to my friends fiance who has never worked out and she loves it"..."Oh, really..."Yeah really..."crossfit is for anybody, come on over and we'll do a workout together"...Nahh man, I don't like to push myself that hard...I guess some people are more interested in pleasing the girls at the gym and checking themselves out doing bisep curls while looking in the mirrow instead of actually getting in shape....Sometimes it's frustrating, but oh well

Dave T from MT

As rx'd
15:28

m/5.8/29

Bingo,

Thanks for the posts. Your Sunday morning musings are always a favorite. The "welcome to crossfit" instructions are much appreciated for the newbie as well as he returnee. Both posts are filled with a little humor and lot of good advice.

17:53 rx

m/45/185

15:34

13:35

42/m/176cm/74kg

3 rounds for time of:
Row 500 meters
30 Overhead squats, 75 pounds
21 Pull-ups

16:29

Best OHS ever, although broken in 20/10 in all three rounds. Kept thinking butt and bar travel back as Chris Spealler advised in the video. That and my extensive warm-up helped. Glad I didn't scale as I usually do when OHS come up.

15:25 RX
127 BPM
100 -2MIN
78%

15:25
127 BPM -1min
100 bpm -3 min
22% recovery

Stu Kup-- very funny comment :D

16:32

still reeling from last cycle - scaled to pack (400m/15@75lb/15):

16:12

18:01 as Rx'd

Tough combination of movements...

Wow. So I just started doing crossfit. I started on the "Murph" day. I got to tell ya it was alot harder than I ever expected. I have been lifting religously for the past two years and figured I would have the strength to make it through a crossfit exercise. Ya well.....I was very wrong. I definently have a new found respect for anyone who does crossfit and I will be continuing my crossfit endevour.

Um...yah...400M = ~1/4 mile...
We now return you...

33/M/190

had to quite after two rounds because of time constraints.

10:01

19:18 with 15 kilo women's bar

as rx'd but scaled ohs to 55lbs
16:00
m/27/5'9/165

As Rxed - 17:33

As with many, lost 10 - 15 seconds on transitions...but at least I got to catch my breath.

Bingo - awesome post.
nuff said! bout to go hit this... freezing here so outdoor running should be ""FUN""

I hate sharing a gym with guys that want to do cable cross-overs when you need the pullup bar!

Tough workout...as usual. Way to wake up for sure!
12:17

2011-01-03: 16:03@@4:23,5:12,6:28. TM@8, last set broken at 20/12.

16:01 Rx

23 min, scaled OH weight way down.

Always interesting to see how many resolutionists show up the first few days of January. More power to 'em!

14:44 Rx

Did the runs outside with my dog :)

Time: 20:13.03

Rx'd in my ice covered driveway
15:09

Bingo - awesome

Prolix - very nice

M/40/5'11"/190

As rx'd
19:14

M/43/5'11"/190

As rx'd

19:14

14:15 as Rx'd

21:15 as Rx'D

m/42/5'10"/175

14:54

19:45

17:19

M 34 6' 190

As Rx'd 13:10

32/m/5'10"/223

I have been away for about 3 weeks. First time doing this wod.

as rx'd 22:45

Glad to be back!

thanks Bingo!
let's go CrossFit!

14:31 45 OHS; assisted PU

still practicing butterfly pullups so a little slow
15:30

Today was day one of Crossfit for me. I am a complete newbie. I picked a doozy to start with apparently. M 39/5'8"/200. As Rx'd...38:10.

Wore 25 lbs. 20.25.

m/33/5'9"/180

as rx'd 27:00. first time back after 2 months and damn that hurt!!

Anyone remember or know how many laps around an NCAA court equals 400m?

13:34 Rx'd

Is everyone aware of beyondthewhiteboard.com ? I've used it for about 3 months now. It is EXACTLY what I was looking for. -- keeps track of your workouts, compares to others, etc. etc. check it out.

M/30/174/5'10"

as rx'd

13:07

18:47 rx

M/24/163

65lb OHS

1st rd: 06:02
2nd rd: 06:33
3rd rd: 08:09

Total: 20:45

1st WOD in 5 finger shoes.. awesome

20:30 as rx'd. At a globogym so the transitions took a minute, then some dude came up and grabbed my bar in between rds 2 and 3 and started doing curls in the squat rack. I really need to invest in a box or some weights for my house so I can avoid all these new years resolutioners and flex magazine readers.

#72, go to a CrossFit affiliate! :-)

~25min
65# OHS
dead hang pu's

as rx'd: 15.48

41/m/185
as rx'd

9:30 (2:59, 3:20, 3:11)

AS RX'D (35lb Vest) 19:45

Made up "Murph" this morning with a PR!

42:33 (PR)

16:11
Between this and 'Bull' the other day, I've dialed in my overhead squats quite a bit.

first wod back after a couple months of strength work.

as rx'ed

18:42

27/m/5'11"/214ish
16:58 rx'd

23:03, getting some amazing results from all the crossfitting. I love this s@*t.

19:25 Rx'd

As rxd
16.49

Me: M/5'10"/181lbs/16%BF

Warm Up: Greg Amundson's Warm Up and Bergener Warm Up.

WOD: 15:28

500 meter runs: POSE'd it with Vibram Five Fingers.

10 75lb Overhead Squats: Man I am weak sauce now.

10 Pull Ups: Standard kip.

Cool Down: Nothing.

I have a ton of ground to make up but I do not want to do the WOD's as prescribed yet. I am trying to ramp in slow and I am sore from the WOD two days ago...... nice....

Have Fun, Train Hard,

Billy

400m run
20x 95# ohs
15x ring pu's
20:24

AB-
200m run
10x pvc ohs
8x jumping ring pu's
10:30

400m run
20x 95# ohs
15x ring pu's
20:24

AB-
200m run
10x pvc ohs
8x jumping ring pu's

16:01 Rx

Bingo, not sure if you mentioned to the newbies yet about the level of people posting some insane times, as per usual. Hopefully they figure out quick that they won't be matching that level of output anytime soon.

Sadly have a hand injury from a hockey game so I can't even do pull ups. Did my own today:

M/29/5'7/165

5 rounds for time
20 KB swings, 1 pood
20 push ups
20 squats
20 thrusters, 45lbs bar
Total - 21:07, meh is all I can say about that time.

17:17 as rx'd

11:54 w/45# OHS
really felt like I finally had a breakthrough with OHS! shoulder mobility is SO much better after lots and lots of work, really excited to see it paying off!

m/25/6'1"/180

As rx'd 11:52

To #72:
Haha! The Globo-gym'ers get scared and leave when we come into our gym and start tossin' bumper plates around.
Curls in a squat rack... wtf...

36/m/190(ish)/5'10"

As RX'ed: 14:38 or somewhere in that neck of the woods. Ran the 400 as 100 m shuttle runs and I'm not sure if that was better or worse...this was a great WOD.

CFWU x3

17:06
45# OHS

16:15 400m on treadmill with 60lbs Overhead Squat.

14:28 as rx'd Still trying to get the hang of the kipping pull up though. OHS are tough also!!

Rx'd

11:14

Maxed out on the floor press first and some other stuff to go with it. Couldnt agree more with Spealler and Sherwood on ROM vs Intensity.

m/34/6'4"/208#

subbed 500 m row for the runs.

20:23.

First real wod in 2.5 weeks due to torn abdominal muscles/umbilical hernia. Rowing felt fine, squats felt fine, pu sucked. Glad to be back!

M/42/6'0"/155

19:25 using 55lbs. Yup! OHS still suck.

m/51/151
28 min. Felt 51 today.

12:51 as rx'd, couldn't get legs going for runs today

14:55 as rx'd (all dead hang pull ups)..... what a way to start off the new year!

First day trying Crossfit. I needed a change from my normal workouts, and this looks to be a good one.
15:52, 18lb weighted bar for OHS and assisted PU. Slowly recovering from elbow/wrist fractures.

Subbed Row 500 meters for each run.

Time: 18:31.

Left calf injury won't allow running yet. Rows were ~1:45, 1:50, 1:57. OHS were 30 / 20-10 / 30 - really tried to focus on form so I wouldn't roll onto the balls of my feet. Pull-ups were 21 / 12-6-3, and very broken in the last round.

I loved this workout!!!!

As rxd: 18:10

Lost 10-20 sec per transition due to a crowded gym.

Also biked 3 miles & stair-stepped 36 floors in 20 mins

15:48 as rxd

Monday 110103
3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups

time 15:03

runs not fast
OHS's first two rounds unbroken last round 20/10
pullups all chest to bar, round one unbroken round two15/6 round three 10/5/5/1
Time lost was on the runs and picking up the bar after the runs. My metcon is sucking after the holidays and that strenth cycle, but it was good and fun today.

31:32

19:34 as rx'd

F/29/5'3/115

Used 55lbs time 14:34.

m/28/5'7"/190

run on treadmill otherwise as rx'ed

23:50

FOB Todd, Afghanistan

16:57
subbed ring pullups - didn't have regular pull up bar

3 rounds for time of: 27:27

Row 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups

Rx'd 15:10. After: 3x5 attempted free standing handstands - my goal for this year is to finally get to where I can do this.

Happy New Year everyone.

9 minutes and change? that aint right son...

m/32/5'8"/170lb

3 rounds for time
- 400m run
- 75lb OHS, 30 reps
- 21 pullups

14:22

74 159 171

ran on the treadmill with no shoes (forgot them today), had the hardest time with the pull ups

CFWUx3 (no pullups)
BWU

30:53

As Rx'd

Ernest 40/M/61"/165

Bingo,

Seriously, you have been helping folks on this blog for years. Thanks brotha man, you Rock!!!

Have Fun, Train Hard,

Billy

As Rx'ed

28:36

55lbs
18:46

As rx'd 28:30; best form ever for overhead squats. Amazing to see the times on this one. My goals was Spealler X 3 for time. Almost got it.
m/55/5'10'/175

50 lbs.
37:00

getting warmed up again

Ok, been messing around with Crossfit for a few months, picking sessions that were more metcon to fit inbetween my rugby training. I've decided to follow the WOD more rigorously for a month and see how it works with tiredness for rugby. I train Tues/Thurs and play Saturday, so Friday will have to be an enforced rest day...

Anyway, did 15 pull ups instead of 21 as I'm still really struggling to get any technique on kipping.

Time: 22.30

M/27/6'2/236

"Where'd that 5# plate go?" "No idea, but I'm sure it'll turn up once the snow melts."

27/m/5'11"/180
As rx'd
15:42

First round of OHS unbroken. Runs were way to slow. Sore legs.

10:24. very icy roads

F/40/5'4"/118
16:24
-4 laps around gym for 400m
-45lb bar for OHS

Morning run with Doc. 20 min warm up. 30 min "tempo" (on packed snow), 30 min to finish run at home.

27/m/5'11"/180
As rx'd
15:42

First round of OHS unbroken. Runs slow.

Love it!
WOD as Rx'd 21:00
Thanks team!

m/22/5'10"/170

i've never done overhead squats before so i scaled it.

3 rounds for time:
400m run
20 45# overhead squats
21

14:48

immediately after the workout i did...
55# overhead squat, 10 reps
65# overhead squat, 7 reps

23:18 Rx'd

19:24 as Rx'd. Defenitly need to do more OHS work

As Rx'd, 24:29

As rxd, btrfly pu, 13.13

First WOD back. Took over 1 year off from exercise and I am hurting 26:46

m/168

as rx: 12:44

20:54 rx

first and third set of overhead squats unbroken

m/38/200/5'11"
Had a snow storm in my neck of the woods today so I subbed the run for box jumps.
30 24" box jumps
30 75 lb OHS
21 pull ups
time 18:18

Damn...and to think my new years resolution was to not do anymore overhead squats!

24:22

went to a lower box for ohs/ also usually do not go all the way down on pullups( missing part of pec and shoulder from old injury) it seems to put extra stress on my weak arm but did it this time.

I started Crossfit about 14 months ago and thought of myself in fairly good shape, being able to do a couple of 50 Km mountain runs and of course found out starting this that I was far from what I would call a top athlete. I have followed the main site as much as I could for over the last year and often got frustrated by the fast times people were putting up. So, I decided to start posting my times which are from from elite but to which I feel I am putting a very hard effort out to try and make some people maybe feel a little better about their times. And, thanks to Crossfit for having this forum and training

26:26 As Required on Treadmill

41/m/185
as rx'd

9:30 (2:59, 3:20, 3:11)

m/39/76/210

500m rows

17:55

newbie, for baseline purposes

25 lb curl bar for squats
toe jump chins

37:42

As RX'd
13:19
Special Forces Prep and Conditioning
-Be a effin' athlete!

Not feeling it today: lack of sleep. Scaled OHSQ.
Run: 400m
OHSQ: 55lb x30
PU: x21
3 rounds, 21:56

45 lbs, 20:00

F/40/5'6"/145

doing WOD's at 25% this week, so for today:

3 rnds

100m run (approx)
8 OHS, 50#
6 pull-ups

5:27

43/m/155
as Rx'd: 13:40

Rxed using gym treadmill.
Good to be back.

24:43

14:59 as Rx'd

12:22. PVC for OHS.

As rx'd: 16.40

"Any form of knowledge that claims to be absolute ceases to be knowledge. It becomes a form of faith."
~Chris Hedges, from, "I Don't Believe in Atheists"

6/220/m/29

WU:
400m run
Then 2 x's the following
5 hspu
10 strict pullups
10 strict ring dips
10 oh squat 45#

Bench Max - 350

WOD Rx'd
13:33

Two weeks off and the holidays took a toll on me. Be back into the swing in a week or two hopefully.

39M/5'10"/170#

W/U: OHS, 4x5 at PVC-45-55-65#.

As Rx: 13:41.

C/D: static stretch of quads and shoulders.

Runs on outside road course (31F, 49% humidity, wearing VFF). Recovering from the last cycle was difficult. Pretty much all I did yesterday was rest. So I'm just happy to be able to do this one today. :) Should have done a better warm-up, as R1 seemed the slowest, esp. on the OHS.

32yo M 175lb 5’10”
CFWU x 3, 2 HSPU, 5 pull ups, 5 ring dips per round
Overhead squat 45lbs x 5-5-5 65lbs x 5-5 75lbs x 5
Jog 400M

As rx’d: 19:04
Foam roll after

6/220/m/29

WU:
400m run
2 x 5 HSPU
2 x 10 Strict pullup
2 x 10 ring dips
2 x 10 oh squat

Bench max - 350

WOD Rx'd

13:33

Holidays took a toll on me. Hopefully a week or so be back into the groove.

m/42/6'0"/194

first day back...

16:30 as rx'd

WU:BSx3:115-205-255-295-325

WOD:

12:06 rx'd (unbroken)

(3:21,4:00,4:45)
runs were around 1:30,2:00,2:15

bench/rowx3/3:205-235-255x2/X

GymWOD: 10xFw,Bw,HS rolls
mWOD

later,
b

21:02

Ouch. My first WoD since before Christmas. At least my first run was unbroken. The rest certainly wasn't.

14:51 - runs on TM

11:21 RX ran 500m per run

12:38!! Not bad for 5 weeks on crossfit!

32/M/6'/190

Second day back after being off since August 15th, (Been PTing in Law Enforcement Academy since) Did Jack yesterday, Oops, Now think I shoulda started today.

Todays WOD As Rxd: 21:35

God I missed this, Got layed off from work so now Just time to concentrate on School n Crossfit!

19 min great WOD

15:19 45#OHS, all else rx'd.

not RX'd, couldn't run today so I subbed 50 one armed KB swings @24kg, I'm not sure how much that changed my results but it was quite a kick in the backside:

15:45

15:57 as rx'd

Transitions ate up my time. The stations were to far apart, and I had to venture upstairs for the PUs, but I did the best I could.
400m- on treadmill at 10 for all rounds
OHS- unbroken 1st round, 2nd and 3rd, 2 sets of 20+10
PUs- unbroken for rounds 1 and 2. 3rd round, 2 sets of 11+10

Been struggling these last few months with time and injuries. Back at 'er again hopefully consistently barring no more injuries. I had to scale this one..

400m Run
15 OHD Squats @ 35#
6 Pull ups
= 19:06
Gonna take a few weeks to get back up to speed and weight. I'm not gonna beat myself up this week :)

M/44/81k

Subbed 30 box jumps (very cold in northern Indiana)
Subbed 95# OHS (only had 25# bumper plates)
16:17

11:18 rx'd

19:20 rx'd TM on opposite side of globo...

~13:00 - ran about 420 meters or so a round.

rx'd

16.58

Rx'd 13:35
Quite pleased with my time.

just finishing up 3rd week of crossfit...love the challenge...currently a firefighter in suburbs of KC and love what this website offers and where it is taking my fitness levels! Thx Crossfit

m/28/5'8/160

as Rx'd - 14:50

19:19 Scaled using 45# bar and assisted PU
I really enjoyed this one!!

M/50/6'3"/195

As rx'd
20:09

15:30 as rx'd

29:03
55# OHS
newbie

M/28/6'1"/185

As Rx'd - 12:47

M/39/6'1"/180

17:58 - 65#OHS

12:57

5 months Post Op Rotator cuff surgery
3 rounds of:
3 minutes speed bag
3 minutes heavy bag
15 Overhead squats, 45# bar
11 Pull-ups
M/53/72"/217

As rx'd
20:15

m/38/6/190
Scaled to 65# OHS

20:16

SUB 65# os
SUB 90# pd

27:27

3 mile run
21:44
then
3 rounds
(20) 75# Thrusters
(15) PullUps
15:27
Good Workout

500 M Row plus CFWU
as rx'd 14:50

All OHS unbroken, PU broken 11-10

29:31
treadmill 400 x 3
45 lb bar 30 x 3
Lat pulldown

Day 1 of Crossfit

19:01
as Rx'ed

Nothing motivates like being told you're not good enough.

as rx'd:

17:51

3K Row

19.13 mins
(treadmill)

Crossfit Sri Ram Ashram, India

Vijai Raj - 10:36 35kg
Gautam - 13:24 35kg
Bachendra - 14:31 34kg (rx)
Uttam - 15:14 34kg
Ravi - 16:25 45kg
Rajpal - 14:50 25kg
Shubham - 14:04 25kg

dynamic warmup
knee highs
butt kicks
skipping
carioca

cfwu 2rds 15reps
back extensions
situps
pushups
squats

burgenev warmup

as rx'd
23:39

stretching

Carole awesome PR on Murph.

Ted from Ocala - gave you a crossfit salute on Sun as I buzzed through your city, transporting the old folks to the sunny south end of FL.

Sub todays's wod for a sunny, warm beachside 2-3 mile run. Beats the cold and snowy midwest.

Two more days of this warm beachside workouts, then must return to reality. I will enjoy.

Laura f/48/5'7/155

45/172

Hunting season is over, time to get in better shape. First WOD in many months. Scaled OHS but still took 21:17 to complete.

45/172

First crossfit workout in many months.

21:17

as rx'd
29:40

M/23/170#/6’

As Rx’d- 26:32. Slowed way down on the OHS’s.

Rx'd 14:56

CFWU x 3 (half pull ups)
Rx'd except - 45 lb overhead squat (run on treadmill)
M/24/149/68"
18:00

19:06 rx'd

30 min rest then made up "Jack" since I hate skipping hero wods. Scaled push press to 95#.
9rds + 10pp + 10kb

(M/34/5'9"/165)

M/46/177
14:45
As Rxd (treadmill)

Rx'd - 15:21

scaled-

400m
15 OHS x 75 pounds
15 pull-ups

22:10

The first WOD I have ever completed, even scaled. Had to switch between pull-ups and chin-ups, and still was a battle, by far the most time consuming component of the workout. Need, need, need to get better at pull-ups. =(

Treadmill run (these are killin' my times)
everything else Rx'd

14:27
splits 4:26, 4:57, 5:04

15:39. Substituted rowwing for running due to icy streets. Struggled with overhead squats today so just used 12.5 lb bar.

18:42 with 400m row sub
first day back after week off, painful but good

cfwu(1 round only of pullups & ohs)

runs on tm @ 2%
75# ohs and pullups as r'xd

16'04"

work out in vibram 5 fingers

As Rx'd: 14:22

M/24/6'2"/195

14:01. Row instead of run. This broken toe thing is getting old.

22:10. Newbie - First WOD and first OH squat ever. Wow...

Treadmill runs - 2:02, 2:00, 1:57
OH squat - 45# x 10 reps in 1st rd, PVC thereafter (20/30/30)
wght-assist pullups - 3 x 21 @ 100/110/120 - suck @ pullups

Really pumped about doing this after following the site for a while. M/35/6'5"/211

20:18 as rxed

M/39/185/5-10
AS Rxd.

Anderson: 13.30...splits are below

400m= 4 laps plus and extra 20 m when I ran it indoors
= 1.45, 2.18, 2.17
30 OHS at 75 lbs
= 1.14, 1.27, 1.24 (straight)
30 PU
= 0.59, 1.03, 0.58 (21, 15-6, 14-7) = 13.30

Focus point was fully opening hips at tops of OHS, thanks LT A. Dryden.

Helped Jada with technique as she was prepping for the workout.
Not bad with being sick most of the weekend with a moderate head cold.

Rx'd - 30:15

Should have scaled OHS to lower weight for full metabolic conditioning effect...either way, I was breathing heavy the entire time....

21:28

As Rx'd: 19:47

Woot!

16: 23

16:57 as Rx'd

20:09

m/40/5'7"/152
12:37
OHS 50# (jelly shoulders)

4 Weeks off of GOMAD and the lungs are starting to come around!

15:45 Rx'd

23:40 after doing Murph.

As Rx'd - 16:37

17:35 as rx'd

CrossFit profiled in WSJ:
http://online.wsj.com/article/SB10001424052970203513204576048090528437846.html?mod=WSJ_article_MoreIn_Health

TT 17:28 subbed 500M rows for runs. Can't run!

What was the music used for Spealler's WOD demo? I loved it! That dude is the man, by the way. Great attitude all the time.

Go CrossFit SoCo!

45# OHS
21:40

M/50/153/1-1-06

Scaled to 65#, indoor track.

17:49

N.B. No reason to not do this as Rx'd.

m/48/177
15:26 rxd. transition time sucked

45# OH Squats
Assisted Pull-Ups

29:22

21:02 Rx'd.

Runs on treadmill upstairs in the globo, lost lots of time in transitions.

subbed 500m rows (roads snow covered and cold)
I would have rather run.

15:38
500m 1:48/2:17/2:28
75# OHS 30/15,15/23,7
21 pullups kipped unbroken

A day late. Went snowboarding yesterday and got back late. It took me over 31/2 hours to get back due to accidents,

As Rx'd - run on treadmill

13:30

Done on 1/4/2011

M/24/6'1"/180

As Rx'd:
17:01

29:00
still have to do assisted pull-ups

21:31

55#
18:03

m/38/190
as rx'd 18:30

m/45/5'10/197

Okay, so I thought, "I will scale the ohs to 45lbs to stay in the right time domain (because my ohs is still all about getting the form)"

1/4 mile run
30 x ohs (45lbs)
21 x pullup

3 rounds = 23:14

aaahhh!

22:58 as Rx'd

m/39/5'11"/165
Retired Army First Sergeant
Clarksville, TN

First WOD of 2011.... after a long active break for holidays ....

with 65# OHS
17:30

WOD #18 today. Finally back to it after 10 days away from my gym for Christmas break. Done Monday 1/3, posted Tuesday 1/4.

CF Warmup 3x10 (modified)
Three rounds:
400 meter run
30 OHS
21 pullups (assisted)

WOD time -- 36:12 (ugh)

The lesson as always, my OHS stinks and I'm too heavy. Curse you vile Christmas cookies!

M/42/5'11''/260

M/42/224/6'
FS vs OHS 21:10

MATT
FS 45#, Jump pullups 18min
Rosanna
OHS-PVC Jump pullups 17:30

Row instead of Run due to injury
16:12

m/35/6'0/220

3 rounds of

400 m run
OHS, 55#, 15 reps
21 pull ups

@ 17 minutes

scaled to pack (400m/15@53lb/15 pull ups)

19:05

As a Pats fan, I always think that Speal is the Wes Welker of CrossFit. Seriously. A little undersized (as am I), but dude is just legit. Much man-love to Speal.

29:49
happy whenever rx'd

Jeff @ 2.0
11:36

had to sub 1:30 run skipping indoors for 400m run all else rx'd

11:17

M/34/142lbs/5'5"

As rx'd
15:09

18:26

21:16

17:36 as rxd
tough on the wrists

11:57 as Rx'd

* all unbroken except 2nd round OHS's... rested bar on shoulders at rep 15, then continued to finish them out.

m/42/5'6"/145

as rx'd

19:43

19:32, did thrusters for ohs.

18:56 As Rx

24 / M / 5'9" / 135lbs

Subbed 55lb OHS

28:36

That was so much worse than I expected. Running always kills me.

m/26/5'10"/215

21:14

First day back from Holiday

Subbed recumbant cycle for 1/2 mile at lvl 8 with 1m34s 1m33s 1m38s for the cycle

Rest as Rx'd
24m 16s

Kip is looking better but I still resemble a monkey having a seizure.

as rx'd

27:09

m/36/229

15.31

Ran on treadmill with 1.0 incline. Done after experimenting with heavy cleans.

Woah, my first post is WAY WRONG!

I was doing this one from memory and forgot the pull-ups. 15.31 was with no pull-ups! Wow, new respect for the times I see here.

M/33/6'3"/200

13:56

RX: 12:56
Run on the snow downhill and uphill for the 400m

14:15 on elliptical, 15 6 lb OHS and 15 PU

RX - 23:11

32/M/185

18:06 (hands/arms kept going numb)

M/32/6'2.5"/156

2 rounds instead of 3.
Sub 400 m row for run due to foot.

34:05

Rx'd (on treadmill) 22:30

m/41/165/5'9"

I need to read print the workouts and not rely on my failing memory... did 5 rounds instead of 3 as rx'd:

33:53

M/34/5'4"/141lbs
As RX'd
13:56

F/27/5'1"/115

15:00 with 35# OHS

As rx'd. 14:37. Done on 1/5/11.

1/3 CFWU, some DUs

Rd 1 - 4:10
Rd 2 - 5:05
Rd 3 - 5:21

Tried to pace myself from the start, but still fell off. Didn't feel very good. Had a headache while warming up, but it didn't interfere too much. First round of OHS unbroken. Not bad for 2nd day back, but capable of much better.

15.31, as Rx'ed

Used 45# instead of 75# for OHS, everything else as Rx'd

18:21

14.28 as Rx'd

21/m/5'11"/174

14:04 RXed

M/22/5'6/145

scaled to 25# OHS will up it next time.

20:10

21:00

15:54 as rx'd

OVS without rack. Nice form I must say (for the probably the first time in my life).

12:48 – My legs felt like they forgot how to run on the second and third rounds.

9:59 as Rx'd. Loved this workout. Last run was TOUGH. Good job all.

3rds for time:
run 400 meters
30 OHS 55lbs.. (did 1st 15 of rnd 1 w/75# realized wouldn't work)
15 pullups... pullups kill me, can do 100 pushups but can't get more than 7 pullups in a row....... ugh

24:50

M/44/6'4"/190

31 yom, 190 lbs

16:28 as rx'd

CFWU x 3; rind dips vs Pullups

As Rx'd

24:19

9:58 rx

m/32/6'1"/345

65 lb overhead for 20
10 pullups per round from knees

Logtime: :21:
Work: 77,865.14J (21.62Whr)

15:45

10:15
subbed air squats / pushups due to lack of equipment.

as rx'd

18:51

13:15 RX'd

14:03. Ran around blk (~300m), otherwise as fragged.

PUs broken: 21 / 21 / 13 / 8

M/46/168

16:50*

*Subbed 15' Rope climb x 2 each round for pull-ups.

3 rounds for time of:
Run 400 meters
30 Overhead squats, 45 pounds
21 Pull-ups sitting at smith machine on 6th peg

18:44

48 / F / 5'2" / 120

15:56 (OHS-55#)
All sets unbroken

14:48

3 rounds for time of:
Run 400 meters
30 Overhead squats (65#)
(no pull up bar yet)

~10minutes

18:25 ran on treadmill that was in another room from barbells and pullup bar.

13:41 as rx'ed

that was a burner, thought Id be able to muscle through the OHS's, but man was I wrong!!!

M/22/160/5'7"

17:30

Rx'd

13:38

OHS kinda unbroken (rested for a couple seconds rnd2&3, but w/ bar overhead)
Pull-ups broken out 13-8, 13-8, 15-6

Scaled to row 500 meters and 65# OHS. Rest as Rx'd.
33:20

"Mrs. Miyagi"
Missed. Sick =(

M/23/70"/195#

Scaled to 30# OHS...Rounds 2 & 3 w/ jumping pull ups

22:49

3x
400m
30 30k ohs
21 Pullups

14:43mins

M/ 36/ 132 lbs/ 5'-6"
As Rx: about 15:30
I did this on the treadmill and it was a fun WOD. I have not done a WOD with intervals of running and weight lifting in a long time so I wanted to give it a go. I didn't go 100%, but pretty hard. I did my OHS sets almost every time as 24 + 6 and all pullups were unbroken... last set was a little hard. I went at about 9.5 - 10 mph for the runs... that's the max for the treadmill, but still a decent speed.

19.22. 10 PUs/round.

WU
18:16
OHS went well, but struggled with pullups
M/50/197#/72"

31:32

as Rx'd

over head squats were tough. next time im going to have to scale it down in-order to have better form

sub front squat

17:10

3 rounds

400m run (indoor track)
65 lb. overhead squat
21 pullups

19:14

As rx'd with strict pull ups...18:40

m/37/6'3"/240
ran tagg's mailbox
overhead squat - 45
pu's
6.50
7.49
8.26
total = 23.05

3 rounds for time of:
Run 400 meters
30 Overhead squats, 55 pounds
21 Pull-ups

SCALED DOWN OHS SINCE I DONT HAVE 10LB WEIGHTS TO GET TO 75LBS
26:24

14:26 Rx

...after a 2 week 'recovery'.

as rx'd

18:21

"Mrs. Miyagi"
Scaled to 500 meter row and 55# OHS. Rest as Rx'd.
25:30

3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds SUB 45 pounds
21 Pull-ups

18:01

scaled to porch.

Run 400 meters
15 Overhead squats, 75 pounds
15 pull ups

17:20

lost a lot of time as I had to run up a flight of stairs to get to a tredmill for the runs

as rx'd
19:52

25:25
ran 400M on a treadmill

50/m/190

As rx'd. 32:16

200 lbs

25:56 (400 m row)

Subbed 55# for OHS

17:45

19:15

400m run on treadmill @ 3% incline
30 o/h sq with 32.5k (95%)
21 kipping pull ups (21, 15-6, 10-6-5)

o/h sq form improving. my left arm lets me down. not as strong as right. kipping form impoving too.

Run 400m
30 1.5 pood KB swings into goblet squats
21 pull ups

3 rounds

14:50

HEYYOOOOOO

As rx'd 14.03

17:23

subbed 10 strict PU instead of 21 PU

12:35

OHS were all unbroken

CFWUx1
20:00

17:49

CFWUx2
BWU
WOD: 16:26

15 lbs. overhead squats

15:39

2r 13:30