March 13, 2011

Sunday 110313

Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

Russell Berger 3:43, Ben Smith 3:50, Austin Malleolo 4:01, Chad Wittman 4:09, Keegan Martin 4:10 (age 17), Kristan Clever 5:39 (16lb ball), Rebecca Voigt 6:08 (16lb ball).
Post time to comments.

Compare to 101023.

TobiasMacpheeNeilAmonsonSki_th.jpg

Enlarge image

Neil Amonson by Tobias MacPhee.


"Sherwood Chronicles: Community Part 5", CrossFit Journal preview video [wmv] [mov]


Ben Smith on today's WOD - video [wmv] [mov]

Keegan Martin on today's WOD - video [wmv] [mov]


"The Day the Movies Died" by Mark Harris.

Posted by lauren at March 13, 2011 5:00 PM
Comments

Friday nights under the lights, starting at crossfit sottsdale. I can hardly wait. great pic neal

Comment #1 - Posted by: kevenator at March 12, 2011 4:19 PM

Wow! Way to go Keegan.

Comment #2 - Posted by: aj at March 12, 2011 4:28 PM

Gnarly picture

Comment #3 - Posted by: blanco at March 12, 2011 5:07 PM

You rock, Ben!

Comment #4 - Posted by: AllisonNYC at March 12, 2011 5:09 PM

Awesome Pic.

Comment #5 - Posted by: bamf at March 12, 2011 5:23 PM

@Grrrrreg
My thoughts on the picture: taken mid day, effect is all done in photoshop by lowering luminance and saturation on blues and purple and raising the blue primary saturation in the camera calibration. That blacks out the sky. Notice there is no other blue in the photo.
Neat look, hes got a lot of cool shots.

Comment #6 - Posted by: Erik 34 | M | 72" | 212lb at March 12, 2011 5:23 PM

nice work Keegan!

Comment #7 - Posted by: Connor Martin at March 12, 2011 5:47 PM

NEIL!

Comment #8 - Posted by: Nick @ 801 at March 12, 2011 5:58 PM

cool thing about this pic is that both the guy in the photo (me) and toby (photog) train at the same gym. and this photo was taken in the utah backcountry so no we had to earn out turns in true crossfit style. enjoy!

Comment #9 - Posted by: neil at March 12, 2011 6:05 PM

Crossfit Sri Ram Ashram, India

Bachendra - 6:41
Arvind - 6:20
Gautam - 6:59
Ravi - 7:52
Shubham (14yrs) - 6:12 14lb
Rajpal (15 yrs) - 8:05 14lb
Vikash (15yrs) - 7:39 14lb
Jyoti (f,16yrs) - 12:03 14lb assisted pull ups

Comment #10 - Posted by: rashmi at March 12, 2011 7:00 PM

Yeah! iam so excited!! bring on the pain!

Comment #11 - Posted by: Stephen at March 12, 2011 7:33 PM

Ben... Way to get "Back to Basics"... I LOVE the gym!

Comment #12 - Posted by: CS at March 12, 2011 7:37 PM

Awesome pic, you guys! Neil, you're a stud! Tobias, your work is amazing! VIVA CF801!!

Comment #13 - Posted by: tyson cf801 at March 12, 2011 8:10 PM

Ok maybe I am a complete idiot, but can somebody help with with registering a team for the games. All I can find is where to register as a affiliate or a individual. I am sure its right in front of me and obvious, but I cant seem to figure it out. Any help!!

Comment #14 - Posted by: JP at March 12, 2011 8:58 PM

SWEET NEIL! NICE TO KNOW SOMEONE IS RIPPING UP THE BC WHEN THEY AREN'T AT THE BOX

Comment #15 - Posted by: ANNIE@801 at March 12, 2011 9:12 PM

Under the bio section of the Tobias Macphee website it says, "I have chosen lifestyle.." I think you are missing an 'a' in there. Just trying to be helpful, ignore me if I'm incorrect. Awesome pictures.

Comment #16 - Posted by: adamk at March 12, 2011 9:24 PM

If you want to understand how to kill any interest I have in your writing, omit an integral preposition.

Comment #17 - Posted by: Archon at March 12, 2011 9:28 PM

"A" is an article not a preposition.

Comment #18 - Posted by: theresa at March 12, 2011 9:46 PM

Just finished week 2 of Crossfit. WOW. I thought I was in shape but every day I am reminded of how much I suck! Every morning I regret I ever heard the word Crossfit. And every day I can't wait to feel the pain all over again. I won't even mention my time for yesterday's WOD because it was almost 30min. The first run was easy, 7min. The Sit-ups were easy, did them in 2 sets. The back extensions...OMG WTF! It took me 6 minutes to do them. The second mile went down hill really fast. I could not feel my legs, my feet felt like 5 gallon led buckets. It took me 16 minutes do complete that mile. All I can think is how in the world is an easy 2 mile run and just 200 repetitions of easy exercises doing this much hurt to me? The only answer I can come up with is that I want more. More, more, more!

Bring on the pain, cause Da Kidd's gotta eat!

Comment #19 - Posted by: Berto Da Kidd at March 12, 2011 9:52 PM

I'm a Ben Smith fan!!
Nice work Ben.

Comment #20 - Posted by: Austin at March 12, 2011 10:31 PM

Did 20 wallball shots (only had a 12lb ball)
10 pullups x 7 rounds. 10 minutes, with jog time between wallball shots and pullups.

Comment #21 - Posted by: Larry S 6'3/195/35 at March 12, 2011 10:40 PM

Awsome work Ben Smith. This is the essence of Crossfit for me and why i got hooked - a solitary individual, working the WOD, knowing that around the world others are doing the same thing in make-shift 'gyms' and boxes. A battle against self with the support of an unseen community.

Comment #22 - Posted by: Graham at March 13, 2011 12:43 AM

M/32/6'0"/211

6:16 some asst pullups (I suck at them)

Comment #23 - Posted by: Aaron D. Selph at March 13, 2011 12:54 AM

I was doing pull ups last night and during the kip I felt a pop under my lower right ribs. Still a little sore this moring.

I completed the WOD (pack) from yesterday, with 50 GHD sit up, plus 3x10 in the warm up and my abs aren't sore. So I figure it can't be that bad.

Can anyone tell me what the pop was, I'm hopeing it's not an internal hernia (if there is such a thing).

Thank for the help.

Comment #24 - Posted by: Doug 6'6"/260/40 at March 13, 2011 3:31 AM

Keegan Martin = The man.

Comment #25 - Posted by: Jordan Wallace at March 13, 2011 4:37 AM

Keegan Martin = The Man.

Comment #26 - Posted by: Jordan Wallace at March 13, 2011 4:38 AM

5'10"/185/45

Had problems with the last two sets of pull-ups:
12:11

Comment #27 - Posted by: Raven Fuentes at March 13, 2011 4:59 AM

15# Med Ball

14:55 (pull ups slowed me down. still working on improving this)

Comment #28 - Posted by: liv4tris at March 13, 2011 5:46 AM

m/45/185

9:12

Comment #29 - Posted by: cosmo at March 13, 2011 5:47 AM

8:40 rx

Comment #30 - Posted by: gb 43/m/71"/185# at March 13, 2011 5:49 AM

27/m/5'11"/214 ish
6:56 rx'd

Comment #31 - Posted by: Nickosaurus at March 13, 2011 6:25 AM

14# med ball 13:10

Comment #32 - Posted by: Erika f/44/6'1"/160 at March 13, 2011 6:37 AM

9:26 Rx'd.

PR. Small improvement from 9:55 in Oct '10

Comment #33 - Posted by: NAMWIZ at March 13, 2011 6:40 AM

Very Cool Picture

Comment #34 - Posted by: Wayne at March 13, 2011 7:17 AM

4:19 rx'd

Comment #35 - Posted by: BH2 m31/180 at March 13, 2011 7:30 AM

5:46 (PR) subbed 40 lb DB thrusters

Comment #36 - Posted by: Tyler Scott at March 13, 2011 7:33 AM

The best thing that can happen to crossfit this year is to have Ben Smith make the podium at the 2011 games.

Comment #37 - Posted by: Bryan at March 13, 2011 8:11 AM

7:58 subbed 45# kb thrusters

Comment #38 - Posted by: matt cosimini at March 13, 2011 8:23 AM

4:19 (34 second pr) 2 20lbs db thrusters for wb

Comment #39 - Posted by: mike d 146 5'7" 35 at March 13, 2011 8:24 AM

Sunday 110313
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups


all pullups C2B
time 7:31

all unbroken except the last set of pullups, broke twice, at 5 and 8. But I got right back on the bar. Only wasted time was 3 breaths at the bar on worst set.

I though I'd do better compared to the top names, but not that close. Still happy with the time and effort. I was thinking of comp next week. of pushing for a bit extra. I was gasping big at the end. I have Martin with me and he was asking me questions and I was gasping answers to him!

Comment #40 - Posted by: NikNichols42yo 5'7'' 165lbs at March 13, 2011 8:27 AM

ben good work brotha

Comment #41 - Posted by: brandon at March 13, 2011 8:28 AM

5:48
subbed 30# DB thruster
jumping PU
My current basement gym doesn't have quite enough room to do a good kip pull up so I normally do jumping for assistance when needed. I needed assistance for 70 pulls in 5 min.!!

m/37/6'1"/205

Comment #42 - Posted by: Rough Robbie at March 13, 2011 9:03 AM


Another Great pic! Thanks

Comment #43 - Posted by: Kevin McClellan 49/195 at March 13, 2011 9:05 AM

used a 15# ball (didn't have a 14# cause believe me I would have used it!) to 8 ft target

Ate poorly last night so I was verrry frightened for this workout but it was a greater lung burner
7:06
all reps were unbroken

Comment #44 - Posted by: Kendra Hall at March 13, 2011 9:10 AM

39M/5'10"/170#

W/U: dynamic ROM exercises.

As Rx: 5:24.

C/D: PNF of hamstrings.

New PR by 0:23. Wallball squats to an 11-inch box (below parallel); gymnastic kipping pull-ups.

Today I am posting the results of my 1000th WOD. I’ve done every posted workout on the prescribed day, since starting CF on July 20, 2007. My initial intent was to try this program for just a month and then compare it to my previous training. It didn’t take that long to figure out that CF is clearly the superior conditioning program. Its methodology has provided me with an incredibly strong basis for psychophysical understanding. I’ve honestly never been this fit.

Although this is a milestone for me, never missing a WOD hasn’t been all that difficult to accomplish. CF-ing has become as much a part of my life as playing did when I was a kid. Back then, everyday was like a new adventure. It wasn’t planned. One day it would be playing sandlot baseball or football. Another day it would be building forts and playing war. As kids, we would ride bikes, play tag, climb trees, or get into whatever mischief our imaginations could create. And the weather never stopped us. If it was snowing, we’d build an igloo. If it was hot, we’d swim. If it was raining, we’d get muddy.

Unfortunately, a lot of that active play disappeared as I grew into adulthood. But CF has allowed me to capture some of that youthful spirit. I feel younger not only because I’m more fit, but because the physical activity I do with CF is fun. It’s like waking-up in the morning, going outside, and tackling whatever adventure awaited me as a kid. So when a 5k pops up and it’s snowing, I’m not sheltered away on a treadmill. Instead, I’m out on the ice and snow wiping icicles off my nose - just as I would when I was a kid.

No question, CF is hard and the intensity can be brutal (sometimes just thinking about it pre-WOD is worse than actually doing it). But that just adds to the excitement. I’ll never be a firebreather or Games competitor. But I can do all the WODs as prescribed. I’m not training for a power lifting, Olympic lifting, gymnastics, endurance, or bodybuilding event. But I’m seeing significant gains in all those areas. I don’t need to be all that fit to do my job, but I’m healthy and able to do whatever life throws at me. I can also jump into any new physical adventure without hesitation, just like when I was a kid.

My sincere gratitude is extended to Greg and Lauren Glassman for providing this service and their insightful wisdom. Thanks also to all the coaches and athletes that make CF one of the best communities and resources for fitness I’ve ever come across. The CF community (whether at an affiliate or virtually through Facebook, the forums, etc.) makes working out all the more enjoyable.

Comment #45 - Posted by: rjf (Since 07-20-07. WOD no. 1000) at March 13, 2011 9:14 AM

43/m/176cm/73kg

As rx'd

6:04 PR (last time 6:27)

Comment #46 - Posted by: Memuc at March 13, 2011 9:25 AM

Rx'd 8:45. Still trying to master the butterfly kip.

M/28/5'9/206

Comment #47 - Posted by: JGray at March 13, 2011 9:33 AM

Ben Smith is a beast. If he sticks with crossfit I can really see him being the games champ.

Comment #48 - Posted by: Eric at March 13, 2011 9:39 AM

f/41/180/5'11"

Felt really achey today after two days off.... so decided to do 2 wods today (I know, doesn't make sense) but generally I feel better immediately post wod and the worst 2 days post wod.

First

12 mim amrap of
5 back squats 135#
3 assisted ring dips

12 rounds 5 squats

I found that the squats got easier as the workout went on.

Then 7 rounds of
10 wall balls (20# ball, 9' target)
10 pullups (blue band assist)

forgot to start my watch... but I didn't beat Ben.

Comment #49 - Posted by: JuliePlatt at March 13, 2011 9:47 AM

M/56/5'9"/148

12:52

Wallballs all unbroken.
Pull-ups broken to bits after 2nd round.

Comment #50 - Posted by: CBland at March 13, 2011 9:55 AM

8:02 Rx'd

Comment #51 - Posted by: TomW at March 13, 2011 9:56 AM

m/32/150/5'7"

6:39 25lb homemade med ball.

ate a crappy breakfast an hour before working out. threw up a little in my mouth (acid reflux?) while doing 4th round wallballs, but i ended up just swallowing it back down. don't recommend doing that.

Comment #52 - Posted by: aermio at March 13, 2011 9:57 AM

18# ball - 14:39

Comment #53 - Posted by: AT at March 13, 2011 10:02 AM

Spectacular shot Neil and Tobias!!!

Comment #54 - Posted by: connie@801 at March 13, 2011 10:10 AM

5:23
Had to use a 15# ball. Heaviest they had at the Gold's Gym. Surprised they even had any.

rd1 :20/:19
rd2 :23/:20
rd3 :26/:21
rd4 :27/:21
rd5 :25/:21
rd6 :26/:22
rd7 :24/:23

Comment #55 - Posted by: Jim D. 50/M/165/5'11" at March 13, 2011 10:23 AM

2011-03-13: 6:00. Rnds@37-57.
2010-10-23: 6:47. Rnds@42-68.

Comment #56 - Posted by: gs at March 13, 2011 10:25 AM

M/56/5'10/170

8:04

Comment #57 - Posted by: demps at March 13, 2011 10:28 AM

6:56 sore shoulder didn't bother me as much as expected, quite happy

Comment #58 - Posted by: jc at March 13, 2011 10:29 AM

I'm just curious...how are vids of the wod posted WITH the wod? That is, who learns about the wod early in order to post a vid?

No wall ball - subbing 45# thrusters...

Comment #59 - Posted by: cb at March 13, 2011 10:39 AM

Subbed entire WOD: stuck in a hotel room.

Sheraton Tibata Trifecta

Air Squats
18 | 19 | 21 | 20 | 19 | 19 | 18 | 18

Push-ups
20 | 18 | 17 | 14 | 12 | 11 | 11 | 10

Sit-ups
13 | 13 | 13 | 12 | 12 | 11 | 11 | 10

Comment #60 - Posted by: Wayne - m/47/5'9"/185lb at March 13, 2011 10:45 AM

7:34 rx'd

Comment #61 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at March 13, 2011 10:46 AM

Yesterdays WOD as Rx'ed

25:37
mile 1 7:33
partitioned situps/back ext into sets of 10
mile 2 8:36

Comment #62 - Posted by: Quinn McCutchen M/41/150/5'10" at March 13, 2011 11:01 AM

F/4/5'4"/118
7:24
-only had 12lb ball
-jogged about 100 feet between where I can do wallballs and pullups
-first set of pullups unbroken. All other sets could get first four or five, then lots of doubles and singles. Kipping.
-warm up was 45 min trail run with Doc.
-did 41 situps and pushups after workout.

Comment #63 - Posted by: Heather Szabo at March 13, 2011 11:13 AM

Used to use a basketball filled with sand for wallballs very similar to Ben Smith. Wallballs were no problem using that even though mine weighed in at 24lb. Went to my first CF comp where they had those terribly huge dynamex balls and had a lot of trouble with wallballs. It's like they make them large, annoying, and lopsided just to mess with you.

Comment #64 - Posted by: Jordan D. at March 13, 2011 11:31 AM

1000m row, power clean 185x3 205x3 225x3 245x0 225x2 205x3, wod 6.54

Comment #65 - Posted by: josh t at March 13, 2011 11:33 AM

As rx'd
4:20

Comment #66 - Posted by: Kyle O M/27/5'10" 173 at March 13, 2011 11:36 AM

5:15 Rx'd

No one at the globo when I got there then people started to take my pull up bar right after I started. I could have gone sub 5 for sure. That was a fun little burner.

I usually never get to do main site programing on the day the WOD's come out. It was awesome to hit this one up with everyone.

Comment #67 - Posted by: Corey Bibolet 41/M/160/5'8" at March 13, 2011 11:38 AM

8:19. Pulls not great right now. Learning the butterfly and am a bit heavy.

Comment #68 - Posted by: Smithy/m/50/5'10"/170 at March 13, 2011 11:44 AM

M/27/5'10/170

Strength
Dead lift 5x1 @ 330

WOD
5min 30 RX'd

Comment #69 - Posted by: Ben at March 13, 2011 11:46 AM

Hunter-5:38 14 lb ball (age 13)

Comment #70 - Posted by: Hunter at March 13, 2011 11:48 AM

Sunday musings (little thoughtlets)...

1) Grammar. A missing article? Man, steer clear of my blog.

2) Time 1. So much great stuff, so little time. Kelly Starrett's Mobility.com is just so cool, and I just can't get it into my schedule. Sigh...

3) Time 2. If daylight savings is a boon to those afflicted with seasonal affective disorder, what does it do to night owls?

4) Time 3. I have a few really good CF friends who have become very busy, and I just don't hear from them as much as I did once upon a time. I wish they had a little more time for me, because in general that's all I ask of a friend.

5) Time 4. The day after is worth the rush to secure the last seat on the plane the night before.

6) Vaccine. No, I'm not gonna talk about THAT kind of vaccination. Uh uh...no way. What I'm thinking of is stress inoculation, a "vaccination" against stress. I was traveling home with a colleague who was complaining that he is falling out of love with long, slow distance exercise (he bikes), while at the same time lamenting his stressful life (he, like me, is an eye surgeon).

The good news for my colleague is that he landed in a middle seat between two Crossfitters (shout out to John, an LA SWAT operator on business in Alliance). We talked at some length about the CNS adaptation to stress, how one can actually train this response by purposely placing oneself under physical duress. You know, like doing a WOD.

I know I could find the science to back up my anecdotal evidence and experience, but I don't have the time. Here's the bottom line: if you train at the limits of your ability, continually force yourself to execute something at that razor's edge, there is a carry-over to essentially any stressor.

"Fran" carries over when it hits the fan in the OR.

7) Ready? I guess this one could have been another "Time" note, when is it your time? It always arrives. Your time, that is. A problem arises when your time either arrives when you are not ready, or you move as if it's time but it really isn't. Or it might be your time, maybe, but whether or not it is you just aren't ready.

That even confuses ME, to be honest, even though I just wrote it!

Here's what I mean by that convoluted koan: there is an intersection between readiness and opportunity, a coming together of the right thing at the right time such that something really good happens. For instance, you may have a singularly brilliant idea, something so far ahead of everything else in its space that it will be revolutionary. But the timing is off; you aren't on the LEADING edge, you are so far out in front that you are on the BLEEDING edge. YOU might be ready, but it's not yet time. Think the Apple Newton, or, you know, Crossfit ca. 1999.

On the other hand there may appear an opportunity which by all accounts is pretty much EXACTLY what you need right at that exact time. But you aren't ready. A perfect job opens 2000 miles away, but the love of your life has 2 years to go for a degree. A trusted friend on the cusp of a success for the ages urges you to quit your "dead-end" job, the one that is paying you so much that you really can't walk away from it just then to take what might be the dream job working with a friend.

Or it might be something as simple as not being ready for a "standard issue" life step like college right after high school. Here I think, is the teachable moment: sometimes the hardest thing to do is to identify that one half of the equation has not reached a point of readiness, whether it's the "you" part or the "opportunity" part. Failure to identify this almost guarantees that execution will fail, or at least be very unsatisfactory. Once this mis-match has been identified, however, rational choices can be made. Strategy can be mapped out and tactics chosen.

Sometimes the best of these is to simply soldier on despite the fact that one part or the other isn't ready (think Crossfit). Other times it's best to drop back and re-group, prepare to re-engage at some time in the future if and when readiness and opportunity intersect (think Apple and the Newton). Either way, whether it's you not ready for the world or the world not ready for you, the first step is to not ignore the fact that SOMEBODY isn't ready.

And that it'll turn out just fine when they are.

I'll see you next week...

Comment #71 - Posted by: bingo at March 13, 2011 11:53 AM

Musings await...

Comment #72 - Posted by: bingo at March 13, 2011 11:55 AM

as rx'd

Last time: 7:54

This time: 6:35(pr)

Comment #73 - Posted by: ferb44 187# at March 13, 2011 11:55 AM

Band assisted pull ups

7:27

Comment #74 - Posted by: flyingfleet at March 13, 2011 11:58 AM

DAY 2 for my crossfit experience:

M/28/5'8/175
16:01

with 3x 5min rnds of mma/heavy bag work

Comment #75 - Posted by: USMCpaddles at March 13, 2011 12:06 PM

I posted my wod about 3 hours ago and it got held up in the filter. I'm pretty sure I kept it clean as all I did was record my workout. I didn't say anything nasty about anyone. Why does that happen? A week ago my comment never got posted. I'm trying not to take this personally....

Comment #76 - Posted by: JuliePlatt at March 13, 2011 12:08 PM

M/30/5'11"/198
7:04, 25lb medicine ball

Comment #77 - Posted by: adam at March 13, 2011 12:13 PM

4:23

16# ball, 9ft target

Comment #78 - Posted by: travis reese m/24/175/68 at March 13, 2011 12:14 PM

4:50 as rx'd

M/200/5'10"/29

Comment #79 - Posted by: Joshua Sullins at March 13, 2011 12:24 PM

As rx'd: 5.43

101023: 7.57 w/ 75ft sprints between stations

As nightfall does not come all at once, neither does oppression. In both instances, there is a twilight. And it is in such twilight that we all must be aware of change in the air -- however slight -- lest we become unwitting victims of the darkness. ~Justice William O. Douglas, US Supreme Court (1939-75)

Comment #80 - Posted by: Espinosa m/26/5'11"/165 at March 13, 2011 12:27 PM

Sunday rest day... Nice day walking around Clearwater Beach, Fl.
Awesome pic!

Comment #81 - Posted by: Jason F at March 13, 2011 12:28 PM

7:23 as rx'd w/ 10.5ft target.

Comment #82 - Posted by: Barry-CF Generation at March 13, 2011 12:33 PM

M/38/5'10"/193lbs

Subbed 45# thrusters for wall ball:

10:29

First real metcon in a long time, I forgot just how bad they hurt!

Comment #83 - Posted by: Playoff Beard at March 13, 2011 12:35 PM

as rx'd, 5:54

Comment #84 - Posted by: Kevin at March 13, 2011 12:37 PM

Subbed thrusters for wall balls due to equipment.

Seven rounds:
10 thrusters, 40# cinderblock
10 pull-ups

5:56

http://www.youtube.com/watch?v=1d0Sp3ETJDQ

Comment #85 - Posted by: Kris S at March 13, 2011 12:39 PM

As rxd
5.49( pr)

Comment #86 - Posted by: Jonblaze at March 13, 2011 12:41 PM

8:23 as rx'd

Comment #87 - Posted by: Rudy Wilde at March 13, 2011 12:56 PM

10:29

Subbed 45# thrusters for wall ball.

Comment #88 - Posted by: Playoff Beard at March 13, 2011 1:04 PM

10:11

First time on a bar hanging from straps in the garage - not so sure I like the swing effect :(

Comment #89 - Posted by: dingrr 52/m/166 at March 13, 2011 1:04 PM

as Rx'ed

4:56

previous 4:54

Comment #90 - Posted by: Quinn McCutchen M/41/150/5'10" at March 13, 2011 1:08 PM

M 36/181cm/90kg

Münster/ Germany

06:08 min

Comment #91 - Posted by: Rico at March 13, 2011 1:15 PM

7:30, chopping 40 seconds from October's time

Comment #92 - Posted by: TRN III at March 13, 2011 1:25 PM

m/29/5'7"/190

as rx'ed
12:09

FOB Todd, Afghanistan

Comment #93 - Posted by: Ty at March 13, 2011 1:28 PM

Subbed w/8' tgt
7:16

Comment #94 - Posted by: chavez at March 13, 2011 1:36 PM

My boyfriend does cffootball so I did the cffootball WOD with him today.

Tabata jump rope high knees
Rest 1 minute
Tabata KB swings 12kg
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata KB swings 12kg

Total score (excluding tabata jump rope)=197

Then I did 15 more burpees for day 15 of my 100 day burpee challenge.

Comment #95 - Posted by: Sarah (f/22/121/5'4") at March 13, 2011 1:50 PM

6:43 as rx'd

Comment #96 - Posted by: SB at March 13, 2011 1:51 PM

any advice on making an outdoor pullup bar like Ben Smith's?

Comment #97 - Posted by: rob klugman at March 13, 2011 2:00 PM

Power Push-ups 120LBS resistance
Then
Seven rounds for time of:
10 Wall ball shots, 20 pound ball
10 Pull-ups (dead hang)
15:00
53/m/6’/215

Comment #98 - Posted by: Pete In Sun City at March 13, 2011 2:10 PM

Short WU then WOD:

4:09 rx'd PR

33-37 sec rounds, unbroken, butterfly PU's. faster than last time but bar closer to wall so less time walking.

next time, all out as fast as possible on pullups, rest during WB's.

Comment #99 - Posted by: brian p m/34/5'8-1/2"/169 at March 13, 2011 2:24 PM

11:59 Great WOD!

WBs have to be done outside which means walk through gym. Need to be able to chain my kipping PUs together. Not there yet.

Almost lost track of how many rounds I'd done.

Comment #100 - Posted by: Jim 40/5'11"/170 at March 13, 2011 2:33 PM

20 reps with 10# ball.
7:20

Comment #101 - Posted by: Edwards M/14/5'11/160 at March 13, 2011 2:33 PM

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

As rx’d: 7:20
Foam roll after
Compared to 101023: 7:46

Comment #102 - Posted by: Sesoku at March 13, 2011 2:33 PM

45lb thrusters for wall ball....back of stair pullups(grip testers)

6:55

m/26/212/6'3''

Comment #103 - Posted by: soulsurfer at March 13, 2011 2:34 PM

As RX'd

11.21

Comment #104 - Posted by: Pete M/40/74/190 at March 13, 2011 2:41 PM

As rx'd

6:34 PR

110313 6:34
101023 8:43

Comment #105 - Posted by: Adam W 42/5'7"/180 at March 13, 2011 2:43 PM

4:35 rx. Unbroken.

Comment #106 - Posted by: hillmanb at March 13, 2011 2:51 PM

Ya gotta love Bingo's musings. I am both a high school principal and an Army Reserve Soldier. His musings today touch both of "my worlds".

You are never really quite ready for the phone call stating that you are being transferred to a unit half a country away so that you can deploy half a world away. But, you are a Soldier and your wife struggles to understand why you still love to serve after these types of situations and you pick up your bag and go as ordered.

AND, it is exactly that time of the school year in which the seniors who couldn't wait to get out of "this crappy school and crappy town" are faced with life outside of the sheltered walls of high school. The few kids that remain without a plan for a life after June are now struggling with the fear of leaving the nest. They too, will deal with life as it comes to them and they will thrive. That is why so many adults have sacrificed their time with their own family to prepare someone else's kids for life.

Thanks, Bing.

Comment #107 - Posted by: Bailey at March 13, 2011 2:57 PM

801 16# ball pull-ups got hard after 4th set

Comment #108 - Posted by: greg 39/6'3"/221 at March 13, 2011 2:58 PM

Sorry, I meant Bingo. I was too quick on the click to post.

Comment #109 - Posted by: Bailey at March 13, 2011 2:59 PM

6.46 rxd

Comment #110 - Posted by: controlfreak at March 13, 2011 2:59 PM

#46 rjf

Just wanted to let you know that I've been following you and some others because you typically post similar results to me. I'm extremely impressed by your ability to follow the mainsite for 1000 WODs. Keep up the good work.

Jon

Comment #111 - Posted by: Jon/29/M/5'9/160 at March 13, 2011 3:01 PM

M/51/153/1-1-06

060416 Front Squat 1-1-1-1-1-1-1
Subbed 5 rep sets
135 x 5
155 x 5
165 x 5
175 x 5 (PR is 180)

Main Page WOD

7 RFT
10 WB 14#
10 PU

7:22 PR (Prev. 8:25)

Shout out and major kudos to rjf @46, 1000th CF WOD done on the day posted without interruption. Hats off, Sir; you, and those like you, are why I am here.


Comment #112 - Posted by: bingo at March 13, 2011 3:07 PM

Been doing crossfit football for awhile now. I'm gonna try and stick with this for the summer time. WOD-5:57.

Comment #113 - Posted by: Dan Moore at March 13, 2011 3:08 PM

8.43 as Rx'd (pr)

21/m/5'11"/173

Comment #114 - Posted by: Logan S at March 13, 2011 3:13 PM

Seven rounds for time of:
10 Wallball shots, 15 pound ball
10 Pull-ups

10:16

Comment #115 - Posted by: Sinal M/31/5'9"/215 at March 13, 2011 3:25 PM

As rx'd in 12:31.

Comment #116 - Posted by: Shane M/36/6'3"/223lbs at March 13, 2011 3:30 PM

24/m/6'4"/190 Dan
7:30 rx'd
15/m/5'11"/155 Tom
13:40 rx'd

Comment #117 - Posted by: DanG at March 13, 2011 3:37 PM

21/M/69"/155#

Subbed thrusters w/ cinder blocks due to equipment

5:56

Comment #118 - Posted by: Kris S at March 13, 2011 3:43 PM

m/21/167/6'0

I only have a 12 pound ball, but I'm getting some sand to make a 20 pound ball...

6:21

Comment #119 - Posted by: Brent at March 13, 2011 3:52 PM

6:51
8' tgt

Comment #120 - Posted by: mlt at March 13, 2011 3:58 PM

Just got four panoramas done from the 2011 Arnold Sports Festival.

http://viewat.org/spaces/brummr/portfolio/

Comment #121 - Posted by: Erik 34 | M | 72" | 211lb at March 13, 2011 3:59 PM

Ran the Cork Town Race today before the St Patrick's Day parade in Detroit. 5k in 25:27.
Not to bad I thought seeing as how I was tight from heavy deadlifts from earlier this week and some KB swings yesterday. I was at about 13:40 at the mile marker and turned it on after that. But my hams were screaming at me the last mile. Felt better after the race when my friend informed me we actually started at about 4:30 after the whole thing began. I thought I was just under 30 minutes before that and was like "Man! I gotta get some more work done."
So I'll take the 25:27 and be happy. But gotta work harder & smarter with these injuries. Peace people!

Comment #122 - Posted by: Daniel Anderson at March 13, 2011 3:59 PM

6:14 rx'd

Comment #123 - Posted by: B-Mo, M/33/6'/192 at March 13, 2011 4:52 PM

4:30 Rx'd

Comment #124 - Posted by: MarcusG 5'9" 165 at March 13, 2011 5:04 PM

M/51/158
8:32
SUBBED 25# DUMBBELL THROW/CATCHES FOR WALLBALLS

Comment #125 - Posted by: DAVID LINGLE at March 13, 2011 5:26 PM

16lb ball
10:01
no pr for me today. pullups=struggle

Comment #126 - Posted by: em :) at March 13, 2011 5:29 PM

10:37

Comment #127 - Posted by: alfonzo mayora at March 13, 2011 5:31 PM

8:24 Rxd
(did @ 2200 on Saturday)

Comment #128 - Posted by: Rodney at March 13, 2011 5:37 PM

six twenty with 20 lb dumbbell thrusters

Comment #129 - Posted by: MoisesDelMar 27, 170# at March 13, 2011 5:59 PM

9:44 with a 24.5lb wall ball (homemeade) and a 25lb vest on.

Comment #130 - Posted by: Keil at March 13, 2011 6:01 PM

subbed 45lb barbell thruster

7:50

Comment #131 - Posted by: ds at March 13, 2011 6:03 PM

as rx'd
had to sue 2x4 rafter in garage for pull up bar, wearing wool mitts - sucked!

6:37

Comment #132 - Posted by: Troy at March 13, 2011 6:04 PM

7 Rounds

10 (20# Dumbell Thrusters)
10 Pull-Ups
10:21
Good Workout
then
50 Sits

Comment #133 - Posted by: dyagg at March 13, 2011 6:09 PM

Our hearts go out to all those without food, home, and clean water in Japan.

6:13 Rx'd.

Comment #134 - Posted by: james.patrick [M/48/66"/135] at March 13, 2011 6:11 PM

5:55 as rx'd

Comment #135 - Posted by: Marky Mark at March 13, 2011 6:18 PM

45/172

Used 17 lb. ball

9:59

Comment #136 - Posted by: Rick Cantu at March 13, 2011 6:25 PM

m/36/165
subbed 20# db thrusters for wb's

5:28

Comment #137 - Posted by: J. Galt at March 13, 2011 6:28 PM

M/52/215

6:45 as Rx

Comment #138 - Posted by: JOe at March 13, 2011 6:33 PM

Rx'd - 5:45

Comment #139 - Posted by: Alan/45/180# at March 13, 2011 6:33 PM

subbed @ home wod...
7 rds: 10 Burpees/10 35lb thrusters

Comment #140 - Posted by: brittk at March 13, 2011 6:36 PM

7:55, sub'd 4 rds pushups, 6 rds situps for PUs
Ran 8mile/2man sled earlier today, then bought a minivan.

Comment #141 - Posted by: ajax at March 13, 2011 6:39 PM

m/43/200/5'11"

Seven rounds for time of:
10 Wallball shots, 16 pound ball
10 jumping Pull-ups
9:39

Pullups in basement, wallball upstairs..about 15 sec each way. Nice break I guess..


Comment #142 - Posted by: slowweak at March 13, 2011 6:50 PM

wholly crossfit kids batman....keegan is up at least 50 lbs of muscle (probably more)since i saw hime at xf kids cert in 2008...nice!

Comment #143 - Posted by: randy@crossfitdenver.com at March 13, 2011 6:59 PM

8:03
forgot my 20# ball, had to use the 12# at the gym.

Comment #144 - Posted by: John m/41/68"/165 at March 13, 2011 7:16 PM

sub 45lb thrusters for wall ball

9:40

need condition myself more for pull ups. i get to tired to quickly which murders my time.

Comment #145 - Posted by: Dexter 18/6'0"/145 at March 13, 2011 7:19 PM

m/31/5'11"/182

As rx'd

8:13

Wallballs kicked my butt for some reason.

Comment #146 - Posted by: m t cowboyd at March 13, 2011 7:50 PM

Prev pr 13.06

New pr 10.02, subbed 45pound thrusters both times

Comment #147 - Posted by: craigb at March 13, 2011 8:03 PM

7:52

Sub 20lb dumbell thrusters for WB shots. Thrusters unbroken, pullups were the sticking point.

Comment #148 - Posted by: Sheldon N (M/33/6'/183) at March 13, 2011 8:15 PM

9:02, PR by 1 min

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

Comment #149 - Posted by: mark nash at March 13, 2011 8:36 PM

4:25

Comment #150 - Posted by: B. Rhaly at March 13, 2011 9:03 PM

As rx'd. 9.07.

Comment #151 - Posted by: devo 38/m/6'2/213 at March 13, 2011 9:36 PM

As Rx'd: 15 mins

M/27/175

Comment #152 - Posted by: Joshua at March 13, 2011 9:53 PM

5:15/with 15lb ball

Comment #153 - Posted by: TRIPKASE m/38/160 at March 13, 2011 10:14 PM

Previous

13:41

Tonight

12:16

Felt super weak on the pull ups but still beat the old time...did the first 10 unbroken after that it got pretty pathetic

Comment #154 - Posted by: Cleveland at March 13, 2011 10:50 PM

About 22 mins after warm up and skill work of:

1 mile run

4 sets of muscle ups
4 sets of Clean and Jerks of 135lbs
3 sets of Squat snatch, empty bar

finished with a 2 mile run back to the office here in COB Speicher. - yeah Chinook Gym rocks!!!

Comment #155 - Posted by: GWW5/46/m/200 at March 14, 2011 12:15 AM

7 rounds for time
10 wall balls @ 12lbs
10 ring pull ups
4:08

Comment #156 - Posted by: AdrianLua at March 14, 2011 1:22 AM

8:00

23 pound ball

Comment #157 - Posted by: Mik at March 14, 2011 2:57 AM

6:58 as Rx'd....at 4:30am...on an empty stomach...how's that for constant variation :)

Comment #158 - Posted by: Marco at March 14, 2011 3:45 AM

33/m/5'10"/220

as rx'd

8:57 (pr)

Comment #159 - Posted by: D Craig at March 14, 2011 5:19 AM

m/33/5'9"/180

as rx'd

8:20

Comment #160 - Posted by: lelliott at March 14, 2011 5:47 AM

M/32/180cm/80kg

10:19
(subbed 50lb KB thrusters)
(Pull-up bar was chin height which added some significant difficulty in keeping my knees from hitting the ground and reinventing the kip)

Comment #161 - Posted by: BenS at March 14, 2011 6:24 AM

made this up the day after...

6:57 rx

not fun

Comment #162 - Posted by: gino at March 14, 2011 6:27 AM

F/36/135
*subbed 10 pound wall ball*
10:24

Comment #163 - Posted by: Heidi at March 14, 2011 7:25 AM

M/32/6'1/178

10lb ball (biggest avail)
75lbs assist

Forgot to stop timer. Fail.

Comment #164 - Posted by: onepostandimout at March 14, 2011 7:43 AM

7 rounds of 22lb ball to 8 ft ceiling + 7 Pullups

10:20

Comment #165 - Posted by: brett_from_wylie at March 14, 2011 8:05 AM

M/33/6'3"/200
5:39

Prev:
6:41 with a 1 min interruption

Comment #166 - Posted by: Ben S at March 14, 2011 8:25 AM

CFWU x 3 (-pullups, +120 pushups)

subbed thrusters (two 20lb dumbbells)

8:26

Comment #167 - Posted by: Crix (m/40/6'/173) at March 14, 2011 8:40 AM

M/43/5'11"/190

As rx'd

9:53

Comment #168 - Posted by: nutfam at March 14, 2011 9:25 AM

Carole
F/52/5'6"/133

8:31, with 5 kg ball, and 75 feet between the wall ball and pull-up bar.

Kevin
M/52/5'11"/174

7:30, with 15# ball, and same 75 feet between stations.

Comment #169 - Posted by: Kevin C. at March 14, 2011 9:36 AM

7:17 (pr)

Comment #170 - Posted by: coyo at March 14, 2011 9:58 AM

Seven rounds for time of:
10 45# thrusters
10 Pull-ups

7:05
(6:49 last)

Comment #171 - Posted by: Bells 38/190 at March 14, 2011 10:33 AM

I'm a little confused as to why "The Day The Movies Died" made it to the main site? Is someone at CFHQ trying to tell us what Coach Glassman and Nicole Carroll keep telling us... to be, and remain perspicastic, more importantly, to keep our sh*t real?

Comment #172 - Posted by: Nate at March 14, 2011 11:35 AM

Completed as Rx'ed.

Total time = 9:51

Comment #173 - Posted by: fosterww98 at March 14, 2011 11:39 AM

7:12 as RX'd.

Wanted to get under 7, but had a long distance between wall balls and PU bar. Next time.

32M/155/5'9

Comment #174 - Posted by: ssailer at March 14, 2011 11:57 AM

CFWU x2

7:55
20# db thrusters for wb

Comment #175 - Posted by: Matthew at March 14, 2011 11:59 AM

Sub 45# thrusters for wall ball

7:06

Comment #176 - Posted by: DajM 33/M/5'7"/151 at March 14, 2011 1:26 PM

7:48. Still need help on pull-ups

Comment #177 - Posted by: Matt Johnson (m 6'3", 220, 31 yo) at March 14, 2011 1:53 PM

finally got to this one today!

13:10 as RX'd, pullups slowed me down!

Comment #178 - Posted by: chad81 at March 14, 2011 2:11 PM

cfwu(no pullups)

subbed thrusters with a 40# DB

6'56"

Comment #179 - Posted by: Tim 34/5'10/165 at March 14, 2011 2:14 PM

34/m/175

Did 4 rds of 16lbs wall ball
6:48

Comment #180 - Posted by: Karim Saoud at March 14, 2011 2:21 PM

M/17/165/5'11"

As rx'd 6:06

Comment #181 - Posted by: RYAN P at March 14, 2011 2:42 PM

As rx: 4:47

Comment #182 - Posted by: JNel at March 14, 2011 3:01 PM

32 yom, 190 lbs


5:29 (pr)

subbed 45 lb thrusters for wall ball

Comment #183 - Posted by: Jeff Weltmer at March 14, 2011 3:17 PM

7:48

Comment #184 - Posted by: holmes11b at March 14, 2011 4:00 PM

7:22 as Rx'd

Should have been faster.

Came off bar WAY too many times over the last two rounds.

Comment #185 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at March 14, 2011 4:21 PM

Wendler back squat, 260x7, then as Rx'ed, 6.17

Awesome WOD!!!! Left some time on the table due to sloppy, missed WB shots/redo

Comment #186 - Posted by: Apolloswabbie 72.5 209 46yoa at March 14, 2011 4:55 PM

Rx'd 5:32

Comment #187 - Posted by: amped 36/M/195/6' at March 14, 2011 5:11 PM

11:08

Comment #188 - Posted by: MarcwithaC at March 14, 2011 5:13 PM

As Rx'd on 3/14/11
12:11

Comment #189 - Posted by: Jason Crocker at March 14, 2011 5:25 PM

8.19

30lb thruster
Should have used 40lb

Comment #190 - Posted by: bento m/30/5'10"/180lb at March 14, 2011 5:29 PM

8:35 As Rx'd

Comment #191 - Posted by: JakeMate (M,40,5'9",145#) at March 14, 2011 5:46 PM


thruster w 45lb bar
kipping pullups

7:52 pr

Comment #192 - Posted by: Kevin McClellan 49/195 at March 14, 2011 5:51 PM

5:08

Comment #193 - Posted by: Craig-Always Forward CrossFit at March 14, 2011 6:45 PM

7:58 rx

Comment #194 - Posted by: Raph at March 14, 2011 6:58 PM

11:07
20# db thrusters

Comment #195 - Posted by: john h 42/210 at March 14, 2011 7:22 PM

7:39 as rxd

Comment #196 - Posted by: James m/28/5'7"/155 at March 14, 2011 7:27 PM

33/M/190

20# db thrusters instead of the wall ball

6:32

Comment #197 - Posted by: john g at March 14, 2011 7:38 PM

As rxd, 6.45

Comment #198 - Posted by: Mad Max at March 14, 2011 8:13 PM

M/23/180

Hang Power Snatch: 10x1
135-145-155-165-170-175-180(PR)-185(PR)-190(PR)-195(f)

Then Today's WOD Rx'd:

9:12

That was a forearm burner. Super happy about my snatch PR's today though, it's such a finnicky lift that any progress is good, but seeing 15lbs extra go up was super motivating. Can't wait for the Open to start!

Comment #199 - Posted by: Jordan D. at March 14, 2011 8:36 PM

Did 15 reps with 12lbs ball, our gym didn't have 20lbs. Assisted pullups.
12:30

115, 5'5, 29, F

Comment #200 - Posted by: Kay at March 14, 2011 9:16 PM

as rx'd
9:44

Transition from chins to wallballs took some time but it helped with recovery so I don't think I really lost any time.

Comment #201 - Posted by: AGL at March 14, 2011 9:48 PM

m/22/5'10"/170

first wod in over a month.

subbed 40lbs thrusters for 20lbs wall ball.

8:20

Comment #202 - Posted by: Dan Lav at March 14, 2011 10:13 PM

m/38/6/190
As Rx'd
9:13

f/29/501/140
Scaled 10# wall ball
Green band assisted pull-ups for the rounds 1-4
Kipping pull-ups without band for round 5-7
12:45

Comment #203 - Posted by: Jeremy A. Olive at March 14, 2011 11:18 PM

12:12

Comment #204 - Posted by: Manchild at March 15, 2011 4:21 AM

As rx'd:

6:15

All unbroken... arms are smoked

Comment #205 - Posted by: Arthur M/36/188 at March 15, 2011 4:39 AM

WOD #55 - Done on 3/14. Did 13 wallballs per round to compensate for the 15.4 lb ball I was using, and 85 lb assisted pullups to compensate for the fact that I'm overweight. Good thing I've got high self esteem to compensate for that!

Greg A.'s warmup
WOD time - 13:48

M/42/5'11"/258

Comment #206 - Posted by: Pat Overton at March 15, 2011 5:49 AM

M/30/174/5'10"

as rx'd

7:44

Comment #207 - Posted by: Mark at March 15, 2011 6:00 AM

Gunnar: 5:34
Paul: 4:15
Chris: 9:55
Harold: 7:37

Comment #208 - Posted by: jwills at March 15, 2011 6:35 AM

45M 5'10" 220#

To RJF........congradulations on your 1000th WOD, that is very impressive for a couple reasons. First that your body can take the 3 days on 1 day off routine and that "life" hasn't gotten in the way of your workout routine. Keep up the great work, that record is something to be proud of.

To Bingo......really enjoy your writings, thanks so much.

13:54 wall ball shots unbroken, pullups broken, I don't have a good kip yet.

Comment #209 - Posted by: JParker at March 15, 2011 6:42 AM

6:48

Comment #210 - Posted by: Darol at March 15, 2011 7:10 AM

6:48

Comment #211 - Posted by: Darol at March 15, 2011 7:12 AM


10:40

dissappointed, thought I could break 10. Pullups kill me, only one unbroken set.

Comment #212 - Posted by: knodes at March 15, 2011 7:28 AM

M/39/185/5-10
Sports fans we had ourselves a race today!

After a good warm up by the GC and LTC, still not meeting the rigor a full
xfit warm up, prepared to move outside.

This was of course after speaking with LT A, who was attempting to not fall
off her bicycle inside, who looked like she was sweating up a storm, but
whom all present suspected, was not really working too awfully hard.

The WOD was

7 rnds
10x 20 LBS wall balls
10x PU.

There were two 20lbs med balls, and one 18lbs.
CDR - "Hey LTC, why don't you scale to the 18 and we can all go together."
LTC- "I am not scaling."
CDR - "Roger that, then if I have to wait you had better go hard."
LTC- "Bring it!"
GC - insert all-knowing-smile/smirk as he looks over his shoulder at CDR,
and adds the wink.

3-2-1 GO!

And the LTC and GC are off with CDR helping to insure the PU standards were
met, well, at least better than one does it if no one is watching...
Lap 1 LTC done first.
Lap 2 LTC in the lead, ahead by 4 WB.
Lap 3 LTC in the lead, ahead by 5 WB.
Lap 4 LTC in the lead, CDR begins calling PUs no good if the chin does not
at least get to the bar, ahead by 5 WB
Lap 5 LTC in the lead, LTC having more PUs called no good, clearly getting
frustrated, clearly spitting lugnuts, GC starting to close, 4 WB lead and
dropping fast.
Lap 6 LTC in the lead, WB lead cut to 2 going to last rnd. Everyone
duck...there goes another lugnut, wheels starting to wobble...starting to
look like the LTC might pull an "Abi"
Lap 7 LTC first to the bar, gets 4 good ones, off the bar, LTC hops on the
other bar, gets 5 before getting off.
LTC gets 6, off the bar. GC gets 8, off the bar. LTC gets 7, off the bar.
GC closes out with 10. TIME...10:02.
LTC get 9, off the bar. LTC gets 10, TIME...10.19.

All in all a great effort and competition. Well done.
CDR goes next, splits were:
1- 32s at 53%
2- 37s at 73%
3- 42s at 76%
4- 41s at 78%
5 and 6 -87s at 79%
7- 40s at 80%.
Total= 4.40 avg HR at 75%, pk at 83%, cal = 82,

Followed up with a 25 min jog with CDR and GC, LTC jogged on base for 10 min
with a sore calf muscle.
Reportedly LT A went for a 10 min jog as well with two other ladies. We
didn't see the jogging but we did note that whomever she was with can really
do PU well, it was also noted that at no time did we see LT A jump on the
bar...we not saying...we're just saying...

Great job team, well done. A great effort befitting a great day to exercise
outside.

Comment #213 - Posted by: Matt A at March 15, 2011 7:55 AM

101023 9:11 w/45# thrusters

110313 8:20 w/45# thrusters

Comment #214 - Posted by: bert at March 15, 2011 8:06 AM

7:27

Comment #215 - Posted by: Ukkrew at March 15, 2011 9:03 AM

as rx'ed 7:10

Comment #216 - Posted by: jshep 25/6'1/210 at March 15, 2011 9:07 AM

M/39/165

Strength: Wendler 5,5,5 Front Squat - finished with 7 at 170#.

Metcon: 10 WB @ 20#
10 pullups

Time: 5:48. These short metcons are brutal.

Comment #217 - Posted by: NoVA MattB at March 15, 2011 10:17 AM

7 rds:
(Didn't have my medicine ball)
40 lb bar, so I couldn't really throw
10 pullups/assisted

7:25 minutes

Comment #218 - Posted by: Rggr at March 15, 2011 11:49 AM

as rxd 5:07
I honestly can't imagine how you can go sub 4:00, but I guess the video is proof. All my reps and rounds were unbroken and I did butterfly pull ups. I did walk approximately 12-15 ft between the two stations.

Comment #219 - Posted by: Chewuchjeff m37/5'9"/193 at March 15, 2011 12:19 PM

As rx'd

8:50

Day after a 5K race. Legs were toast.

Comment #220 - Posted by: John Davis at March 15, 2011 1:28 PM

m/39/76/210

1pd KB tosses (8') for WBs

6:55

Comment #221 - Posted by: Chas at March 15, 2011 1:42 PM

7:19 as Rx'd w/ 25 meters between stations
Bar didn't allow kipping

Comment #222 - Posted by: Jette 41/M/5'11"/175 at March 15, 2011 2:15 PM

As rx'd: 7.23 about a 30 meter run b/w stations

Comment #223 - Posted by: Mike Honcho at March 15, 2011 2:16 PM

Seven rounds for time of:
10 Wallball shots, 10 pound ball
10 leg assist Pull-ups on 8th position

7:58

Comment #224 - Posted by: Susan M at March 15, 2011 2:42 PM

Done at home after Disneyland trip, subbed 1.5pd KB thruster for WB and 135 DL for pullups.
9:44

Comment #225 - Posted by: ScottMacArthur at March 15, 2011 3:00 PM

As Rx'd (w/ 50' "commute")
7:58

Comment #226 - Posted by: JPW at March 15, 2011 3:10 PM

M/34/5'4"/142lbs
As RX'd
4:34 PR

Comment #227 - Posted by: Matthew Burritt at March 15, 2011 3:23 PM

M/34/142lbs/5'5"

As rx'd
4:32

Comment #228 - Posted by: Brandon Burritt at March 15, 2011 4:52 PM

6:20 with 14lb ball (all I had)

Comment #229 - Posted by: cleib23 (M/27/5'8"/165) at March 15, 2011 5:25 PM

8.58 as rxed

Comment #230 - Posted by: Kyle A. at March 15, 2011 6:00 PM

11:05 as rx'd. 20 meters twix stations

Comment #231 - Posted by: gerschey at March 15, 2011 6:34 PM

Man oh man, I thought I might have actually done one close to the best......not even close

4:54 rxed,

all pull-ups were butterfly

Under 3:00 minutes isn't possible for me simply because of movement speed, not transitions or rest. I liked this one, it didn't creep up and suck until the last round. If it were an 8 round workout, it would have been much different.

Comment #232 - Posted by: Shane/32/6'/193 at March 15, 2011 7:02 PM

sub'd 2X15lb DB thrusters

6:20

Comment #233 - Posted by: Ryan at March 15, 2011 7:30 PM

as rx'd:

6:30

Comment #234 - Posted by: Ken Mitchell at March 15, 2011 8:53 PM

M/23/70"/190#

10/27/10
As Rx'd
17:12

3/15/11
7:25 (PR)

Comment #235 - Posted by: Bill Gibson at March 15, 2011 10:26 PM

RX'd 6:47

Comment #236 - Posted by: Steve M/28/5'6''/172 at March 16, 2011 5:14 AM

10 min

Subbed 45lb bar thursters for wall ball
Everything unbroken - pull-ups were the more difficult half.

Comment #237 - Posted by: clark at March 16, 2011 8:08 AM

Sub: 65 lb Thrusters for WB Shots
14:03

Ran 2 miles to make up prior day.
TRX Work

Comment #238 - Posted by: gatorhill at March 16, 2011 9:34 AM

RX 5:46. 36 yr, 6'3", 187lbs

Comment #239 - Posted by: Mike at March 16, 2011 11:14 AM

Seven rounds for time of:
10 Wallball shots, 6 pound ball
10 Smith Pull-ups 6th peg

8:01

Comment #240 - Posted by: Bev C at March 16, 2011 11:22 AM

M, 29yrs, 75kg, 184cm
Subbed 2x20lbs db-thrusters for wb:s.
->5:10

Comment #241 - Posted by: AndersB at March 16, 2011 12:51 PM

age 21 bw 170

10:59 as rx'd

dead hang pullups. wallballs on the slanted part of the fieldhouse

Comment #242 - Posted by: Chris S at March 16, 2011 2:44 PM

7 Rounds
10 30 lb DB Thruster
10 Pullups
22:22

Comment #243 - Posted by: DCE at March 16, 2011 5:47 PM

as rx'd
13:05

pullups were a problem this time, broke them up a lot. last time, with #12 ball, 10:30

Comment #244 - Posted by: Callum at March 16, 2011 5:50 PM

6.17

Comment #245 - Posted by: Rosie in Atl at March 16, 2011 6:28 PM

as rx'd

10:25

Wish I could kip!

Comment #246 - Posted by: DomH at March 16, 2011 7:00 PM

#19

"You want to understand how bad things are in Hollywood right now...it helps to start with a success story."

Internet media sites (even ones as big as GQ) have glaring typos in their articles all the time, but where, in the above quote, would an added article amend this trainwreck starter-sentence? I believe you're looking for an "If."

Comment #247 - Posted by: Archon at March 16, 2011 8:19 PM

8:49
I have an odd sub for wall ball shots. Ive got low ceilings and no meducine ball, so I load up my 40# barbell with one 25# plate and point the other end into a corner. I lift the plated end above my head, squat and then thrust the plated end forward and away from me and aim for the corner, then receive it and return to the squat, repeat. I know it's not the same motion as a wall ball throw but it's got some of same elements (ie, accuracy). Anybody else got wallball subs?

Comment #248 - Posted by: Christopher Denzer at March 17, 2011 4:13 AM

03/16/2011
10:57

Lost track - maybe 7 rds at 9:59. Last rd was approx. 1:40 (9:59 mark).

Lethargic warm up.

Comment #249 - Posted by: TommyKrackCorn at March 17, 2011 8:44 AM

subbed 10kg DB Thrusters

7:09

Comment #250 - Posted by: Jack - Hitchin at March 17, 2011 9:53 AM

subbed 10kg DB Thrusters

7:09

Comment #251 - Posted by: Jack - Hitchin at March 17, 2011 9:56 AM

C-
5:45

Comment #252 - Posted by: Jeff & Charity @ CF Snohomish at March 17, 2011 11:27 AM

M/23/5'11"/165

17:42 as rx'd. Yikes, I got taken care of on this one. I had to sit and think about how many rounds were completed halfway through, next time I'm tallying.

Comment #253 - Posted by: Justin P at March 17, 2011 11:46 AM

as rx'd 11:12

Comment #254 - Posted by: Jeff Gebbie at March 17, 2011 12:30 PM

CFWU x 3; no pullups, HSPU "hold" and ring dips

Couldn't find the 14lb ball so rather than dip to 10lb used a 20lb dumbell with no "toss".

11:38

Comment #255 - Posted by: F15E_WSO/M/48/180 at March 17, 2011 1:32 PM

As rx'd

5:25 (pr)

Babe did 5 rds
10 thrusters 18lb. Bar
10 pull up progressions
Not timed!


Comment #256 - Posted by: al deezy at March 17, 2011 4:08 PM

7 rounds/ 10 reps of:

25lb db thrusters
PU (some kipping, most chair assisted)

10:37

Comment #257 - Posted by: Matt I. M/30/5'11"/235 at March 17, 2011 7:54 PM

only had a 12lb ball

7 rounds - 6:40

Comment #258 - Posted by: BigCurly13 at March 18, 2011 7:21 AM

as rx'd
10:10

Comment #259 - Posted by: BrianR m/49/6'2"/188 at March 18, 2011 9:29 AM

I did this workout on Thursday, March 17, 2011 (Happy St. Patty's Day!). I modified this workout by using a 25 lb. medicine ball and doing assisted pull-ups. I warmed up for 5 minutes on the elliptical machine. I did one round of the CFWU and included the TRX Y, T, and reverse Y exercises (one set of 12). I did overhead squats with a bar, not TRX. I went light on the pull-ups since I knew this workout had so many.

I finished the workout in 20:52. The pull-ups are holding me back. I flew through the wall ball part of this workout. I feel like my left side is stronger and am wondering what I can do to help strengthen my right arm.

Comment #260 - Posted by: RJB7 at March 18, 2011 10:50 AM

m/42/162/5'9"

As rx'd:

6:23

Comment #261 - Posted by: Richie D. at March 18, 2011 12:31 PM

4:55
gooood work

Comment #262 - Posted by: charbs 185/m/26 at March 20, 2011 9:16 AM

37M/235lb/6'2"
As Rx'd 7:05

Comment #263 - Posted by: Doc at March 20, 2011 12:53 PM

WU
9:05
M/50/197#/72"
101031 - 8:00
CFE done afterwards

Comment #264 - Posted by: RB at March 20, 2011 6:22 PM

6:17

Comment #265 - Posted by: MikeyPaul/m/29/170/5'8" at March 20, 2011 7:47 PM

Timer malfunction.7:56 +2 rounds.14 lb ball. Shot at 9' target. Pullups unbroken

Comment #266 - Posted by: hillmang at March 20, 2011 10:33 PM

m/33/176/72.5"
As Rx'd
7:49

Comment #267 - Posted by: matthew lee at March 21, 2011 5:40 AM

m/32/170lb/5'8"

as rx'd

7:53

had to break up last two rounds of PU, wallballs were unbroken

had 6:48 last time but did with 45# bar and not medicine ball

Comment #268 - Posted by: Adam Hamm at March 21, 2011 10:40 AM

Seven rounds for time of:
10 Wallball shots, 15 pound ball
10 smith jumping Pull-ups

9:35

Comment #269 - Posted by: Andy R at March 21, 2011 11:41 AM

35 yom 194 lbs

Last time 11:35, this time 10:31. Still have plenty of room for improvement.

Comment #270 - Posted by: kgw at March 22, 2011 11:44 AM

5:36 rx'd

Comment #271 - Posted by: bill/52/206/6' at March 22, 2011 11:50 AM

25 minutes with walking btwn exercise areas. ;-P

Comment #272 - Posted by: Chris O. M/41/5'10"/210 at March 22, 2011 1:35 PM

Missed. Previous PR = 5:21


"Mrs. Miyagi"
Scaled to 14# wall ball. Rest as Rx'd.
8:10 (PR)

Comment #273 - Posted by: Miyagi m/31/167.2# at March 22, 2011 6:35 PM

m/37/5'9/183

Did after behind the neck jerk WOD.
6:06
PU unbroken all but last round 7+3
Thought time was at 6:45 on last WB round. It was watch instead of chrono. Pretty good job w/consistency & shorter break periods.
10/23/10: 6:30

Comment #274 - Posted by: jrm at March 22, 2011 6:52 PM

M46/195/6'3"
14:07 rx'd @ 20# wall ball

Comment #275 - Posted by: Kaiman at March 23, 2011 5:37 AM

as rx'd

12:40 .... I just don't have the capacity to do that many pull ups for a good time.

Comment #276 - Posted by: thenine/m/33/6'6/250 at March 23, 2011 8:52 AM

as rx'd: 4:22

Comment #277 - Posted by: Kevin - M/190/6'/39 at March 23, 2011 1:14 PM

Excellent WOD! Excellent Picture!

Comment #278 - Posted by: Alex at March 23, 2011 1:47 PM

3:52

Comment #279 - Posted by: JDisch at March 23, 2011 9:33 PM

7:56

35lb db thruster
smith m/c pullups unbroken included some kipping towards the end.

prev 11:28
subbed 12kg db thruster
pull ups broken, 10,10,8/2,7/3,7/3,7/3,6/4

Comment #280 - Posted by: zenoperegrinus at March 24, 2011 1:38 PM


M/56/5'10/170

20 lb vest
7:22

Comment #281 - Posted by: demps at March 25, 2011 9:28 AM

Seven rounds for time:
10 thrusters w/ 50 lb dumbbells
10 pull-ups

9:20

Went heavy with the thrusters. Never had to break up the sets, so definitely a good call.

M/26/5'11''/200

Comment #282 - Posted by: Kent at March 25, 2011 3:11 PM

50/m/190

As rx'd. 9:17

Comment #283 - Posted by: denob at March 26, 2011 5:48 AM

10:56

8 foot target (basement ceiling)
Round 1&2: No PU bands
Round 3: 1" PU band
Round 4,5,6,7: 1.75" PU band

Comment #284 - Posted by: Justino at March 26, 2011 12:35 PM

as rx'd: 11:33

Comment #285 - Posted by: dsm19 M / 32 / 6'0 / 210 at March 27, 2011 1:47 PM

7 rounds for time of:

10 wallball shots, 18 lb. ball
10 pull-ups

11:56

~20 yards between wall and PU bar

Comment #286 - Posted by: Gerard Dawson at March 28, 2011 6:29 PM

8:53, 10lb ball

Comment #287 - Posted by: Dennis M/27/6'0/190 at March 29, 2011 12:01 AM

8:53, 10 lb ball

Comment #288 - Posted by: Dennis M/27/6'0/190 at March 29, 2011 12:02 AM

rx'd

7:47

Comment #289 - Posted by: ByungChanLee at April 1, 2011 2:59 AM

5.50

Comment #290 - Posted by: Faleep at April 1, 2011 8:39 AM

strict PU

9:29

Comment #291 - Posted by: MoGreene at April 5, 2011 5:38 AM

subbed 45# thruster
12:18

Comment #292 - Posted by: illis m/30/170/5'10 at April 8, 2011 8:32 PM

CFWUx2 (no Pus or dips in rd 2)
7:00

Comment #293 - Posted by: Doug at May 21, 2011 9:18 PM

Me: 45 yo / M / 5'10" / 185lbs / 16%BF

CFWU x 3 plus 1/2 mile run to the gym.

WOD: untimed as fast as I could maybe 20 min

Wall ball shots: subbed 45lb thrusters with a plate. 10 at a shot.

Pull Ups: did 5 per round kipping.

Cool down: 1/2 mile jog back home

Have Fun, Train Hard,

Billy

Comment #294 - Posted by: Crossfitbilly Olympic Crossfit at August 7, 2011 12:20 PM

m/34/5'9"/160

12lbs. ball: 14:22

Comment #295 - Posted by: jiggastemple at August 31, 2011 10:12 PM

5:58

Comment #296 - Posted by: Michał at September 20, 2011 9:27 AM

5:58

Comment #297 - Posted by: Michał at September 20, 2011 9:27 AM

13:11

Comment #298 - Posted by: dcyn at October 24, 2014 1:00 AM
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