March 28, 2011

Monday 110328

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Russell Berger 5:50, Kim Malz 12:31. Post time to comments.

StockholmL1_BrisbaneL1_LasVagasL1_MarinaL1_LeavenworthL1_AtlantaL1_SantaClaraCPC_RamonaCFK_th.jpg

Enlarge image

CrossFit Level 1 Certificate Courses: Fightercentre Stockholm/CrossFit STHLM, CrossFit Brisbane, CrossFit Las Vegas, CrossFit Marina, Iron Major CrossFit, CrossFit Atlanta.
CrossFit Coaches Prep Course: CrossFit Santa Clara.
CrossFit Kids Course: CrossFIt Brand X.


"Taking on the CrossFit Open Part 1" by Sevan Matossian with Tom Rowland and Jessica Pamanian, CrossFit Journal preview video [wmv] [mov]


"The Blog" with Greg Glassman - video [wmv] [mov]


CrossFit Sports Series Motocross Event, April 29 to May 1, Las Vegas, Nevada - video [wmv] [mov]


"I can think of nothing less pleasurable than a life devoted to pleasure."
- John D. Rockefeller Jr.

Posted by lauren at March 28, 2011 5:00 PM
Comments

Great, I'm hi-lighted with Russell Berger. He was done, rested, and starting another WOD while I was wrapping things up with my last ring dips that were down to singles.

NICELY DONE RUSSELL!

Comment #1 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at March 27, 2011 5:02 PM

Yeah buddy!

Comment #2 - Posted by: Anthony Ybarbo at March 27, 2011 5:03 PM

Sweet! Love the look of this WOD, cant wait to get my ass beat from this one!

Comment #3 - Posted by: ScottyMack at March 27, 2011 5:13 PM

Anyone else think 5:50 is pretty ridiculous?

Comment #4 - Posted by: Kevin at March 27, 2011 5:16 PM

Damn Russ you slayed it. I wonder if coach always talks with such drama? Can't help but agree with his bit about the daily calendar... tearing a page a day is just so satisfying.

Kim I'll chase after your time instead of Russell's if you don't mind.

Comment #5 - Posted by: Kris S at March 27, 2011 5:18 PM

I think 5:50 is the time to beat. Woo!

Comment #6 - Posted by: Jordan D. at March 27, 2011 5:31 PM

What would be an appropriate substitute for the ring dips? Normal dips?
Thanks.

Comment #7 - Posted by: Chin Flynnmore at March 27, 2011 5:36 PM

I miss Rob Orlando where is he?

Comment #8 - Posted by: Jordan D. at March 27, 2011 5:36 PM

all the times that are posted are ridiculous. They are not human.

Comment #9 - Posted by: Keith at March 27, 2011 5:39 PM

Thanks to Joe Alexander and the other great trainer for their expertise and knowledge. The Leavenworth L1 Certification was great!
Cherise (sp?) is a freakin' BEAST!!!

Comment #10 - Posted by: cim at March 27, 2011 5:54 PM

m/45/185

16:23

Comment #11 - Posted by: cosmo at March 27, 2011 6:08 PM

#5 Kris~ Have at it my friend and hope you rip this WOD apart!

Comment #12 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at March 27, 2011 6:13 PM

in response to Coach's video, i kinda hope he doesn't change the format on this site. after almost 6 years following the main site, it would be weird to look at something different. but i'll still go along with it...

Comment #13 - Posted by: Chris S at March 27, 2011 6:15 PM

Still can't do this WOD because of the biceps injury, but wanted to say Coach's comments on the "blog" are spot on. Love it. You are one f---ing insightful fella Coach!

I was stoked to be able to complete OPEN WOD 11.1 totally NOT LEGIT because I had to do my snatches one-handed. I used a barbell loaded RX it sucked and my right shoulder is smoked. 5 complete rounds, I wish i had two hands right now. If Pull-ups come up in the OPEN, that means, 1-handers for me. :-(

I have to say the nay sayers that come to this blog and down play the effectiveness, or even the importance of CrossFit in fitness obviously have either a personal or professional axe to grind. Sorry you don't get it, CrossFit is legit.

Thanks again! Rehab starts soon... 4-5 weeks and I can't wait to get back in the game full on!

Comment #14 - Posted by: Steven M. Platek at March 27, 2011 6:41 PM

The 53 year old street performer's interview made my night. That was just awesome. Sevan's stuff is always really great and I'm looking forward to the rest of this series.

Comment #15 - Posted by: Clark T at March 27, 2011 6:48 PM

I can't do 50 pullups in 5:50...

Comment #16 - Posted by: Jeff at March 27, 2011 7:00 PM

CrossFit Level 1 Seminar in Las Vegas Comments:

I truly enjoyed this course. In my profession of Fire/EMS I regularly attend courses and I am almost always disappointed in the level of instruction and enthusiasm of the instructors. This course was a breath of fresh air in that respect.

Special thanks to all of the CF Staff that made this weekend an experience I can only hope to repeat in the future.

It is my hope to pass on what I have learned to my clients in as effective of a manner as I was taught this weekend.

Thanks again!
Jeremy

Comment #17 - Posted by: Jeremy VanAusdall at March 27, 2011 7:06 PM

Thank you to Team Joe-cubed plus Rob, Cherie, and Nicole at the Level 1 Cert at Iron Major Crossfit! You guys are awesome! This was one of the best training courses in my military career! I'm so pumped!

Comment #18 - Posted by: Kay W at March 27, 2011 7:08 PM

Crossfit Level 1 Seminar Brisbane

It wrecked me, but was so worth going, even with Brett Fforde's bad jokes. Thanks again to all the staff who kept the enthusiasm high and were more than willing to share their experiences with us.

Comment #19 - Posted by: Natalie at March 27, 2011 7:12 PM

So... My landlord called yesterday to tell me the neighbors complained that when I work out "the whole building shakes" and working out at 10:30 pm is just too late. I love Crossfit.

Comment #20 - Posted by: Drew at March 27, 2011 7:29 PM

No Cortisol post no 13, please stop trolling. You obviouly have no idea what you are on about. Go back to the squat rack and do some more curls.

Comment #21 - Posted by: Ben 145 /18 at March 27, 2011 7:52 PM

The quote makes no sense. Love the idea of doing a little motocross. Definitely will be there. Back to the WOD tomorrow

Comment #22 - Posted by: Sid m36/5'9/175 at March 27, 2011 8:05 PM

16:53
Most time apent on pullups.

M/17/159

Comment #23 - Posted by: Lucas King at March 27, 2011 8:16 PM

Is anything going to be done about all the people who were unable to submit their scores for the online qualifier? We had a few people who couldn't get into the website to post scores, which means they're now ineligible for the rest of the competition.

Comment #24 - Posted by: Eric at March 27, 2011 8:21 PM

Eric #21 - your athletes had 2 weeks when you were only promised 1...pardon the rest of us if we don't sympathize.

Comment #25 - Posted by: Mel/38m/5'10"/175 at March 27, 2011 8:38 PM

23/M/5'11/192

As Rx'd .. not too bad considering we're at 7,400 ft ASL in Afghanistan, and this was following "Kelly"

5 RTF:
400m Run
30 Box jumps (24")
30 Wall Ball (25#)

Then WOD: Time 12:34 .. pull-ups are what killed me.

Good workout tho! Cannot believe the 5:50, that is absurd.

Comment #26 - Posted by: Zack at March 27, 2011 8:51 PM

M/32/6'1"/190

23:11

jumping/negative pullups & bar dips
switched between palms away/facing
trouble holding up my bowl o' cereal afterwards...

Comment #27 - Posted by: JQuick at March 27, 2011 8:52 PM

Thanks for the constructive answer Mel, but I'm far from the only one. Read the comments on the Games page. The site has been jacked up since the start. As someone pointed out, the only reliable part on there was the link to process credit card transactions.

Comment #28 - Posted by: Eric at March 27, 2011 8:54 PM

Level 1 Certification in Fort Leavenworth was amazing!! The knowledge, talent, professionalism, and just caring for the well-being of each and everyone was a beautiful site! I have thoroughly loved coming home to my husband and feeling like I have a leg to stand on as far as my knowledge base! You all were awesome! Keep up the great work!

Comment #29 - Posted by: KaraPerez at March 27, 2011 9:09 PM

Been a little while since I could hit a WOD due to the hours ISO Operation Tomodachi, so my time is really disappointing to me. Had to sub regular dips for ring dips and I doubled up on them.

21:49 29/m/195/6'0"

Comment #30 - Posted by: Mike at March 27, 2011 9:35 PM

Russell berger's time is scarcely human.

5 mins 50 seconds is 350 seconds.

there are 300 reps in this WOD, so he's doing almost 1 rep per second...including his transitions.

Comment #31 - Posted by: nick in sydney at March 27, 2011 9:53 PM

5:50 is a lot ridiculous


Amazing, or a clerical error. Hoping for amazing.

Comment #32 - Posted by: omar at March 27, 2011 10:58 PM

Brutal WOD, Berger's time is insane

Comment #33 - Posted by: Dave at March 27, 2011 11:36 PM

RX: 16:11

Comment #34 - Posted by: gatorhill at March 27, 2011 11:58 PM

Another happy day on here........

Comment #35 - Posted by: Dave at March 28, 2011 12:18 AM

Level 1 Certification in Stockholm:
I had some really high expectations for the weekend and they were truly measured up to.

A big, big "tack så mycket" to Adrian, Courtney, Oliver, Basti, Nolan, Per and Steve of the CF Staff.
I don't think I ever learned this much during such short time.

Comment #36 - Posted by: Andreas at March 28, 2011 1:07 AM

RX 15:18, Should have went faster with the airsquats, conditioning wasn't the issue on this one, strength was.

Comment #37 - Posted by: Larry S 6'3/195/35 at March 28, 2011 1:25 AM

I'm crap at pull ups so that slowed me down big time.
Still got 12:17 though

Comment #38 - Posted by: Stephen O'Brien at March 28, 2011 1:27 AM

Excellent L1 course in Brisbane this weekend. Standard of instruction was awesome and the level of understanding and enthusiasm was brilliant. Similar to others I have experienced many courses with lacklustre presenters but not this weekend.

Physically hard course so today will be complete rest.

Comment #39 - Posted by: Chris P at March 28, 2011 1:29 AM

Münster, Germany

M 36/90kg/181cm

11:41 min

Comment #40 - Posted by: Rico at March 28, 2011 1:39 AM

22:14

Comment #41 - Posted by: TOmO/44/M/200 at March 28, 2011 1:51 AM

13:40 (regular dips) was crazy!!

Comment #42 - Posted by: Josh Hogan, Australia at March 28, 2011 2:11 AM

M/32/6'0"/211

28:10 RX

Comment #43 - Posted by: Aaron D. Selph at March 28, 2011 2:22 AM

CrossFit Level 1 Seminar, Stockholm:

Thank you so very much for this weekend! CrossFit staff, you´re amazing, truly professional and inspiring! Wish everybody would have the opportunity to have experienced this in their life!

Once again thank you and the best to all of you and everybody that participated this weekend!

Comment #44 - Posted by: Mikael Westemar at March 28, 2011 3:42 AM

11:30:39 and I'm smoked

Comment #45 - Posted by: chad mink at March 28, 2011 3:48 AM

Nice, Mr. Berger. RLTW!!

Comment #46 - Posted by: XRanger375 at March 28, 2011 4:06 AM

Coaches prep course, santa clara:

Awesome seminar crossfit staff! Thanks for the knowledge, coaching, and most of all thanks for the fun. It was a great weekend spending time with fellow crossfit brothers and sisters trading cues and other TTPs that help make us all better coaches and improve our athletes back at our boxes.

Look forward to seeing you all again soon.

Comment #47 - Posted by: matt t. at March 28, 2011 4:07 AM

5.50 is sick. just sick

Comment #48 - Posted by: lukeCC at March 28, 2011 4:26 AM

13:04 with 20 lb vest

Comment #49 - Posted by: Tyler Scott at March 28, 2011 4:43 AM

m/42/5'6"/145

as rx'd 17:50

Comment #50 - Posted by: duane at March 28, 2011 4:52 AM

Thanks to all the trainers at the Level one Cert this past weekend. Thanks Nicole and Cherise AKA (Jillian Micheal's) you guys taught me so much. I thought I just had a few goats in Crossfit, now I know, I am a goat. Best class I have every had, I will be passing on your knowledge to my future Soldiers.

Thanks again,

Greg

Comment #51 - Posted by: Greg McLean at March 28, 2011 5:02 AM

The Cert at Iron Major CrossFit was terrific! Very professional crew and fun WODs. Nicely done.

Comment #52 - Posted by: Keith Haddock at March 28, 2011 5:34 AM

Rx'd - 14:47

Comment #53 - Posted by: Townsend m/27/5'8"/140 at March 28, 2011 5:35 AM

RX'd 12:46

Comment #54 - Posted by: Steve M/29/5'6''/174 at March 28, 2011 5:46 AM

PULLUPS seriously, WOW that killed my arms

Comment #55 - Posted by: James Morris Personal Trainer at March 28, 2011 5:48 AM

wow, this looks amazing!

but one question with the squat how many weight did you use? or is it without the weight?

i hope someone can tell me that!

Comment #56 - Posted by: nick at March 28, 2011 6:19 AM

41/5'8"/160

13:24
Didn't have ring dips, so did 11 more regular dips on each round.

Comment #57 - Posted by: Darol at March 28, 2011 6:23 AM

question for the ladies out there:
I've been crossfitting for about a year now, and i love it. I started with zero pullups and now have 20-ish in a row, which is awesome. The thing is, i feel like my upper body strength has hit a stand-still. Everytime I do deadlift or squat, my PR increases, but my shoulder press hasn't increased in months. Also, I am still terrible at dips of any kind, and don't have a handstand pushup yet.

Should I add more of those things into my warmup?

Comment #58 - Posted by: Tiny at March 28, 2011 6:31 AM

19:42 Pushed all the way through. Taking fewer breaks, so I'm proud of that.

Perfect timing on this WOD, as I just made gymnastic rings yesterday (Instructions I used are at http://bit.ly/cUpqos). Hard to fathom anyone getting this at 5:50... kudos, Russell!

Comment #59 - Posted by: Jim 40/5'11"/170 at March 28, 2011 6:43 AM

#57 If it just says squat then it's an air squat/body squat. If they want weight they'll specify front/back squats.

Comment #60 - Posted by: Lucas Cooper at March 28, 2011 6:49 AM

Time 13:52 as rx' d
Approximatively 1 squat by second butunfortunately that was not the same for the pull ups and the ring dips LOL!!!
Oh and btw, sick time Russell!!!

Comment #61 - Posted by: vats at March 28, 2011 6:50 AM

27:14 RX
M 34/5'8/175

Comment #62 - Posted by: Rich Borgatti at March 28, 2011 6:58 AM

5:50 is humanly impossible... i bet russell is a robot or something! that guys a machine!!!!! keep doing ur shit man!

Comment #63 - Posted by: adrianlua at March 28, 2011 7:25 AM

33/m/5'10"/220

27:50

Did ring pushups instead of ring dips, because of shoulder problems.

Comment #64 - Posted by: D Craig at March 28, 2011 7:26 AM

@Tiny, #59

Great work on your pull ups!! I have been crossfitting for about 9 months and I am still struggling with pullups. I normally do jumping pull ups during WODs, but I practice regular ones during my warm ups and on rest days.

Sorry, I do not know how to help you, but I do have a question for you. How did you go from 0-20 pull ups in a year? Did you use machine assist? Band assist? Do you do kipping or deadhang pull ups? Teach me your ways!!! haha

Comment #65 - Posted by: Sarah (22/122/5'4") at March 28, 2011 7:27 AM

as rx'd
m/27/205

18:51 ,muscle indurance kills me

Comment #66 - Posted by: Skyler at March 28, 2011 7:27 AM

Can't even spell now!

Comment #67 - Posted by: Skyler at March 28, 2011 7:30 AM

19:03 Rx'd

Comment #68 - Posted by: NAMWIZ at March 28, 2011 7:37 AM

#59 - I'm in the same boat. I can sort of do some lame handstand push ups, but my overhead squat and snatch just lag and lag and lag. Think we have to work harder and longer since we arent really born with the same shoulder set up as the guys. I do a few sets of shoulder presses at the end of each wod after resting a little while. Your pull up # is awesome! Just keep doing it!

Comment #69 - Posted by: Lisa at March 28, 2011 7:44 AM

Ft. Leavenworth Level 1

Amazing weekend! Thanks to Joe and the rest of the team - got far more from the weekend then I expected. The manual and lectures were helpful but nothing replaces being trained by amazing trainers. You're the definition of virtuosity.

Comment #70 - Posted by: Sara at March 28, 2011 7:44 AM

19:20 First full crossfitt workout.

Comment #71 - Posted by: Chris at March 28, 2011 7:54 AM

M/30/6'1"/225
23:05

110 pd weight assisted pullups & bar dips

Can't wait to get back to being able to do push-ups unassisted...

Killer workout!

Comment #72 - Posted by: WareCreek at March 28, 2011 8:06 AM

27/m/5'11"/211ish
Power snatch 10 x 2 (115 x 2 x 2, 135 x 2 x 8)
then wod
Trying to sneak more oly lifting into my workouts
13:31 rx'd

Comment #73 - Posted by: Nickosaurus at March 28, 2011 8:09 AM

Rx'd (14:39)

The progression videos on kipping pull-ups are spot on. Practiced them over the past week and saw huge improvements on continuos reps. Thanks CF keep up the great work!

Comment #74 - Posted by: Jared K m/33/70"/214 at March 28, 2011 8:16 AM

Rx'd (14:39)

The progression videos on kipping pull-ups are spot on. Practiced them over the past week and saw huge improvements on continuos reps. Thanks CF keep up the great work!

Comment #75 - Posted by: Jared K m/33/70"/214 at March 28, 2011 8:16 AM

M/30/175
40:00

80lb offset with the Gravitron Machine for pull ups and dips. Man Dang!

Comment #76 - Posted by: Steve at March 28, 2011 8:17 AM

Fellow Crossfitters:
I am writing to see if anyone that is interested in signing up for the Crossfit Football Cert, at any location, could contact me. I signed up about a year ago, and have not been able to go yet, and was hoping someone could take my place at a cert. You can reach me at jpichie@gmail.com if you are interested in helping me out.
Thanks in advance,
Jason Pichie

Comment #77 - Posted by: Jason Pichie at March 28, 2011 8:17 AM

13:04 as RX'ed

Comment #78 - Posted by: Chad at March 28, 2011 8:29 AM

#59 Tiny:
What kind of progressions are you doing for HSPU? Are you specifically working on some of those moves as your skill stuff after your WOD?
Also, someone else might be better equipped to answer this part, but due to the number of muscles involved in deadlift or squat in comparison to shoulder press, are they more likely to increase in PR more regularly? Those lifts are usually MUCH higher weights than a shoulder press. So a 5 pound increase on a 250lb deadlift would be the (proportionate) equivalent of a 2lb increase on a 100lb shoulder press. Unless you have 1lb plates, you're not going to see that increase until you get at least a 5lb increase on your shoulder press (two 2.5lb plates), which would be the (proportionate) equivalent of a 12.5lb increase on a 250lb deadlift. Do you see what I'm getting at? I'm struggling some to explain it.
Does anyone know if my logic on this one is also true and proven?
Thanks for further comments and good luck Tiny!
f/28/5'5"/195

Comment #79 - Posted by: Kelly at March 28, 2011 8:29 AM

13:34

Comment #80 - Posted by: Jason Vaughan at March 28, 2011 8:43 AM

16:52 with Strict Ring Dips.

Comment #81 - Posted by: Edwin 28/M/68"/170 at March 28, 2011 8:53 AM

Scaled 50%
Dead hang pull ups and Bar dips
35 Squats
25 Pull-ups
15 dips
25 Squats
15 Pull-ups
10 dips
15 Squats
10 Pull-ups
5 dips
11:14
m/53/6’/215

Comment #82 - Posted by: Pete In Sun City at March 28, 2011 8:56 AM

13:07 rx'd

Comment #83 - Posted by: B-Mo M/33/6'/190 at March 28, 2011 9:15 AM

Just started these workouts. Did Saturdays on Sunday. I am looking forward to this. And yes 5:50? It took me that long just to read it.

Comment #84 - Posted by: Shaine at March 28, 2011 9:16 AM

As rx'd 12.08

Did this after 8 x 3 75% max effort box squat at 185#.

I'll add my voice of amazement to the 5.50 time. I don't know how that is humanly possible. I'd love to see Berger and Speal go at it on this one. Is Sevan willing to video tape this one?

Comment #85 - Posted by: Ben 32/5'5"/142 at March 28, 2011 9:22 AM

Awesome Cert in Atlanta! Chuck, Mike, Bobbi and Andy made the muddy water clear.
Got to watch Russell do that wod. It was AMAZING!
Wish I could have been there for a whole week!

After seeing some incredible Oly lifting there I am ready to try some heaver lifts.

Comment #86 - Posted by: Mike at March 28, 2011 9:24 AM

Went to Crossfit Marina for my test only. Got to see the coachs for the level 1 speak for a little bit. I am always so impressed with the quality of coaching produced through Crossfit. The information provided is amazing. The presentation is simply and clear. It's just great to be around all those meat heads. I am a fan of the new test and would not mind it being a bit more in depth.

In addition I just want to say Miranda is amazingly hot in person. Big fan.

Also, Crossfit Marina is a fantastic facility, every time I go there I really enjoy the atmosphere, the coachs and the facility.

Thanks everyone.

Comment #87 - Posted by: Nolan M/26/5'10/210 at March 28, 2011 9:24 AM

K Star & Jami...

I have been doing the couch stretch for a while now and my hip flexors and low back feel ten times better.

Thanks for all you guys do to help us mobility-challenged CrossFitters!

Comment #88 - Posted by: Pat Sherwood at March 28, 2011 9:27 AM

11:57 rx'd

Comment #89 - Posted by: dan colson at March 28, 2011 9:29 AM

What is Dr. Glassman a doctor of?

Comment #90 - Posted by: Andy in Washington State at March 28, 2011 9:30 AM

M/43/5'11"/190

As rx'd

19:46

Comment #91 - Posted by: nutfam at March 28, 2011 9:30 AM

21:22

Comment #92 - Posted by: SLAP at March 28, 2011 9:35 AM

23:00 with regular dips instead or ring.

Comment #93 - Posted by: Nate at March 28, 2011 9:39 AM

Rx'd 12:37

Comment #94 - Posted by: Alan M/45/180# at March 28, 2011 9:40 AM

Does anybody have any insights as to wheter Dave Lipson and Josh Everett will be competing in the open this year?
Couldn't find a score for Lipson, and couldn't even find a profile for Josh... Hopefully it's due to the crappy site and nothing else?

Comment #95 - Posted by: brent at March 28, 2011 9:45 AM

M/39/180/6'1"

24:02 as RX'd

My grip was shot on the pull ups! Good workout for a Monday!

Comment #96 - Posted by: chad81 at March 28, 2011 9:50 AM

pull-ups were brutal.

Substituted ten more regular dips per ring dip set

14.50

Comment #97 - Posted by: Dano M/22/175 at March 28, 2011 9:51 AM

13:43 rx'd

Comment #98 - Posted by: Ted - Ocala, Florida (35/190/6'1") at March 28, 2011 9:52 AM

Ref "The Blog" video...the only thing of interest I saw was in the final few seconds. Did I get that right - looks like if you want to post your name and picture are going to go up there with it?

Comment #99 - Posted by: Diabolical at March 28, 2011 10:01 AM

Rx'd 11:55

Comment #100 - Posted by: Keith Bushaw at March 28, 2011 10:02 AM

15:21

Comment #101 - Posted by: ALFONZO MAYORA at March 28, 2011 10:04 AM

As rxed 23:57

Comment #102 - Posted by: craigb at March 28, 2011 10:04 AM

As rx'd. 7:50.

Transitions were a bit slow and could have pushed a bit harder on the air squats.

5:50 is ridiculous.

Comment #103 - Posted by: Caleb Click 25m/5'11"/175lbs at March 28, 2011 10:05 AM

9:09

sub regular dips.

BRAZIL!

Comment #104 - Posted by: Guilherme Guida M/28/5'9''/178 at March 28, 2011 10:07 AM

Amman Jordan
M/30/180lbs

12.23

Normal dips.

Comment #105 - Posted by: bento at March 28, 2011 10:08 AM

12:15 as rx'd

Comment #106 - Posted by: SB at March 28, 2011 10:12 AM

22m/5'9 (69 inches, giggidy)/ 189lb

9:05, and no use of arms. brushing teeth became a chore.

Comment #107 - Posted by: Hark at March 28, 2011 10:15 AM

WU:Row 500m, hip mobility
candlesick+jump+burpee BJ x 20
Clean 135-185-225
Clean Pull 5x2 at 255 (:90)
FSx2: 225-255-255-255-255 (:90)

WOD - 6:52 rx'd

30" BJx5 w/ DB's in hands:25,20,35

Comment #108 - Posted by: brian p m/34/5'8-1/2"/169 at March 28, 2011 10:15 AM

Returning to fitness, my first WOD! 42.01

Comment #109 - Posted by: Sam Prentice at March 28, 2011 10:18 AM

O yea and I did mine in a tree with a trx!

Comment #110 - Posted by: Sam at March 28, 2011 10:22 AM

referring back to comment 97.... by "and no use of arms" i meant, NOW i have no use of my arms, haha. pullups and dips would have been tough without using arms...

Comment #111 - Posted by: Hark at March 28, 2011 10:23 AM

Level 1 Cert in Huntington Beach...

It was a great weekend. I really enjoyed the 2 days. The instructors were great and the material was well delivered. I appreciate the effort put forth to make it enjoyable. Good on ya guys! Thanks for my very first run at Fran and for strengthening my passion!

Comment #112 - Posted by: Kelly T at March 28, 2011 10:26 AM

as RX'd 12:13
with about 25m of distance between the bar and rings

Comment #113 - Posted by: Mike D M/27/6'0"/183 at March 28, 2011 10:26 AM

Struggled trying ring dips. Resorted to regular dips after about 15. Otherwise as rx'd at Blue Flame CF 18:07.

Comment #114 - Posted by: preacherman at March 28, 2011 10:35 AM

sub'd standard dips (no rings available)

11:46

Comment #115 - Posted by: GleichSTL m/33/177/5'10" at March 28, 2011 10:36 AM

17:28, this was pretty terrible, hands are fully torn thanks to some awesome knurling on the globo gyms pull-up bar. rad

Comment #116 - Posted by: matt cosimini at March 28, 2011 10:37 AM

F/27/5'7"/130

16:23 RX

Rig dips done one at the time

Comment #117 - Posted by: Emilie at March 28, 2011 10:39 AM

As rx'd

9:23

Comment #118 - Posted by: CASTILLO m/20 at March 28, 2011 10:41 AM

24:48 subbed 3 dips for every ring dip

Comment #119 - Posted by: Eli at March 28, 2011 10:42 AM

F/27/5'7"/130

16:23 RX

Rig dips done one at the time

Comment #120 - Posted by: Emilie at March 28, 2011 10:44 AM

Kevin
M/52/5'11"/173

12:54, as Rx'ed.

Carole
F/52/5'6"/133

18:10, with some toe assist on the rings dips towards the end.

Nice job Kim.

Comment #121 - Posted by: Kevin C. at March 28, 2011 10:48 AM

6:40 as Rx'd

* all squats unbroken.
* first round pull ups unbroken, then 20/10/5, and 10/10.
* all dips unbroken.

Comment #122 - Posted by: MarcusG 5'9" 165# at March 28, 2011 10:51 AM

Pack rx'd. Subbed lat pulldowns for pullups. Total time 19:55.

Comment #123 - Posted by: PhilH/40/5' 10"/207/Crossfit BD: 19 Sep 2010 at March 28, 2011 10:51 AM

7:43 had to wait for another and rings to be moved for pull ups. RX

Comment #124 - Posted by: aaron miner at March 28, 2011 10:52 AM

Thank you to Crossfit Atlanta and the Level 1 trainers! I had a great time, and learned so much!

Comment #125 - Posted by: Tonya at March 28, 2011 10:53 AM

8:30 using a regular dip machine

Comment #126 - Posted by: matt m at March 28, 2011 10:54 AM

Monday 110328
For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

time 10:00 even

pullups were head over, not C2B.

first set of pullups UNBROKEN
second set broke at 20 for a 321go and then the 15
last set the hardest but unbroken.

Squat first set unbroken, second brok at 13 I think, to help Brady get his foot in the band for his pullups
third unbroken.

ring dips were the suck
first round 13 I think then 5 and 2 if I remember right
second was 5,3,2,3,2
third was 3, 2,1,1,1,2.

Comment #127 - Posted by: NikNichols42yo 5'7'' 165lbs at March 28, 2011 10:56 AM

9:22 as rx'd after SWOD of: bench press 3x5 @ 225 and incline press 3x5 @ 195

Comment #128 - Posted by: Rudy Wilde at March 28, 2011 11:02 AM

33:41 (sub'd: strict supine ring pull-up, strict ring dip)

Comment #129 - Posted by: logan at March 28, 2011 11:05 AM

As rxd
12.31

Comment #130 - Posted by: Jonblaze at March 28, 2011 11:05 AM

15:35
subbed regular dips for ring dips
pull ups are still a killer.

m/37/6'1"/205

Comment #131 - Posted by: Rough Robbie at March 28, 2011 11:07 AM

As rx'd, 12:43.

Slower than I had hoped, but I'm reasonably pleased with this. Squats unbroken. Got the first 30 / 15 / 10 pull-ups per round. Ring dips very broken, singles by the end. It's apparent I don't train these much.

Comment #132 - Posted by: Mel/38m/5'10"/175 at March 28, 2011 11:14 AM

14:49 as rx'd

Comment #133 - Posted by: KyleNYC 44/m/5'10"/180 at March 28, 2011 11:19 AM

As Rx'd with assisted pull-ups. Getting better at pull-ups..

32:10

Comment #134 - Posted by: kevin s/ 74"/215/36yo/SJAFB at March 28, 2011 11:19 AM

Thank you Crossfit Atlanta and all the trainers for an awesome cert this weekend! For those of you on the fence, this is an awesome experience that I highly recommend. If you do go, pack a lunch so you can see the trainers crush a WOD. Russell did this workout on Sat.; unreal to watch. And he still had enough left over to motivate the heck out of us in our workout!

Comment #135 - Posted by: Steve M (34/6'3/185) at March 28, 2011 11:22 AM

shawnixon #32

Are you upset b/c I put it so bluntly? I work out on my own, I videotaped my effort, and I had it uploaded the first weekend. If I can do it, then an affiliate with vastly greater resources can surely do it as well.

I'm not in contention - so my motivation is not selfishness; it's solely this: I'm tired of people who don't take responsibility for their actions. HQ gave everybody an additional week to get their stuff together...

As for rudeness - perhaps you are right. I was perhaps too blunt, and this was interpreted as being rude. My bad.

Comment #136 - Posted by: Mel/38m/5'10"/175 at March 28, 2011 11:22 AM

Many thanks and lots of deserved credit to the CrossFit staff at the level 1 cert in Stockholm this weekend. You did an excellent job in drilling us all. Can't remember the last time I was as sore in all my body as I was this morning!

Comment #137 - Posted by: David at March 28, 2011 11:23 AM

For time: DHO/DHU/Kip UA/1”
75 Squats 2:41 

50 Pull-ups 11:53 10/5/35

20 Ring dips 15:43 6/14

50 Squats 18:03

35 Pull-ups 26:32 5/4/26

15 Ring dips 28:43 3/12

25 Squats 29:36

20 Pull-ups 35:30 0/2/18

10 Ring dips 36:50 0/10

Total 36:50
The pull-ups were all unassisted but took a lot of time. Assist on the ring dips.

DHU Dead Hang Overhand
DHO Dead Hang Underhand
Kip Kipping
UA Unassisted
1” 1” band assisted

Comment #138 - Posted by: John M/52/5'10"/169 at March 28, 2011 11:24 AM

Level 1 Cert; Crossfit Atlanta

Big ups to our fantastic trainers and coaches for a super fun & productive weekend. Can't say enough good things about the coaching and material covered; spending QT with fellow crossfitters is always a great experience and I can't wait to share the knowledge I picked up with others and start putting it to work in my own training program!

Watching Berger crush that wod was a great treat too! Andy, Bethannie, Bobbi, Chuck, Mike & Russell - you guys rock; thanks again for everything this weekend!!!

Comment #139 - Posted by: EmilyG at March 28, 2011 11:36 AM

18:01 as RX'd

Comment #140 - Posted by: Rusty M/30/180/5'11" at March 28, 2011 11:40 AM

CrossFit Level 1 Seminar, Stockholm:

THANK YOU for this really awesome weekend! This is going to be a memory for lifetime! I knew before that the course was going to be something good, but this was fantastic. Huge thanks to the staff for being so inspiring and awesome on everything! You all were really good instructors and speakers. Wish I could spend some more time with you all and learn even more :)
Hope to see you guys again!

Comment #141 - Posted by: Kristin Jakobs at March 28, 2011 11:47 AM

16:26 as RX'd
Had to share rings with some other dude; didnt hold me up too much though.

Comment #142 - Posted by: jt m/27/74''/210 at March 28, 2011 11:47 AM

Complete - 14:42
Double Dips, No rings, completed on dip stand.

Not bad for my second week of "CrossFitting"

Comment #143 - Posted by: DakkScrapple at March 28, 2011 11:50 AM

10:36 Rx'd

Comment #144 - Posted by: mark kimrey at March 28, 2011 11:56 AM

as rx'd 20:09

Alicia
12:55

Comment #145 - Posted by: Devin D at March 28, 2011 11:58 AM

16:57 - back on the main site after a week away on Spring Break

Comment #146 - Posted by: TRN III at March 28, 2011 11:59 AM

As rx'd: 13.30

In Afghanistan, U.S.-led NATO forces fear increasing opposition after photographs of U.S. troops posing over dead Afghan civilians were published last week. The U.S. Army issued an apology after the images were published in the German news magazine Der Spiegel.... The photographs are graphic and have been compared to the pictures that emerged from the Abu Ghraib prison in Iraq. The soldiers in the photographs are on trial for forming a secret "kill team" in Afghanistan that murdered unarmed Afghan civilians at random and collected body parts. The images were entered as evidence into the trial.
DemocracyNow! -110328

Comment #147 - Posted by: Espinosa m/26/5'11"/165 at March 28, 2011 12:01 PM

Many thanks to the CrossFit Atlanta cert staff from this past weekend!!!! Chuck Carswell is amazing!!! Mike G., Andy, Russell, Bobbi, and Bethanie are all da bomb as well!!! I had a great time, and learned A LOT!!! These folks don't miss a beat. Well done!

Comment #148 - Posted by: Leslie D. at March 28, 2011 12:12 PM

43/m/176cm/73kg

As rx'd

13:37

Strict ringdips with straight legs always in front of the body as suggested by Carl Paoli.

This nasty combo of heavy breathing from the squats and pull-ups and muscular fatigue from the ringdips was harder than expected and took much more time than I had hoped.

Comment #149 - Posted by: Memuc at March 28, 2011 12:12 PM

29:22

I was almost Pukie the Clown all over the place.

Comment #150 - Posted by: AT at March 28, 2011 12:15 PM

18:20

band assisted ring dips. squats and pull ups rx.

mk3

Comment #151 - Posted by: mk3 at March 28, 2011 12:17 PM

34:49

Squats rx'd
pull-ups mostly negatives
2 for 1 on dips (no rings available)

these times only make me work harder!

Comment #152 - Posted by: MRC m/30/230/6'2" at March 28, 2011 12:24 PM

20:00

Comment #153 - Posted by: chavez at March 28, 2011 12:24 PM

f/36/57kg
22.52
Did 30-20-10 pull ups, only getting used to pull ups again.Assisted ring dips.
Arms like lead :)

Comment #154 - Posted by: Eimear at March 28, 2011 12:32 PM

as rx'd

14:08

Comment #155 - Posted by: ferb44 187# at March 28, 2011 12:38 PM

M/28

8:46 as RX'd

Russ is a beast!

Comment #156 - Posted by: Camp2 at March 28, 2011 12:40 PM

20:17 male/20/as Rx'd

Comment #157 - Posted by: devon bautista at March 28, 2011 12:44 PM

Shoulder Press
175x5, 180x5, 185x5

WOD as Rx'd 7:02

First time on kipping pull-ups in about 6 months. Need to get back on it. Way more broken up than I would like.

Comment #158 - Posted by: Kevin at March 28, 2011 12:45 PM

M/38/6'3"/242LBS CF DOB 2/7/11

SWOD
3X5 40%-50%-60% (145-185-225)

WOD
Numbers as RX'd but banded dips and PU's.
22:50

Comment #159 - Posted by: fitefire12 at March 28, 2011 12:54 PM

M/22/180

10:33 as RX'd

Comment #160 - Posted by: Grinstead at March 28, 2011 12:56 PM

m/50/5'8"/165
As Rx'd

13:24

Comment #161 - Posted by: mark at March 28, 2011 1:01 PM

23:12 as Rx'd

Comment #162 - Posted by: Tom F. at March 28, 2011 1:03 PM

9:38 as Rx'd. Last set of pullups got me.

Comment #163 - Posted by: Andrew at March 28, 2011 1:16 PM

20:49

Bar dips +10 per round (30,25,20) otherwise as Rx. Pullups were the sticking point, didn't feel strong at all and my kip sucks.

Warm up was 400m run in my NB Minimus shoes. Very different! Gonna have to learn pose running.

Comment #164 - Posted by: Sheldon N (M/33/6'/184) at March 28, 2011 1:20 PM

19:20
Rx'd Squats
Jumping Pullups
Assisted Ring Dips
And I'm still smoked. Good stuff!

Comment #165 - Posted by: Clay J at March 28, 2011 1:23 PM

25:00 as rxd killed by the pull-ups

Comment #166 - Posted by: Andy at March 28, 2011 1:24 PM

18:30
regular dips

Comment #167 - Posted by: dewy24 M/41/5'9"/160 at March 28, 2011 1:24 PM

Sub 3 dips for every ring dip

15:49

Comment #168 - Posted by: DajM 33/M/5'7"/152 at March 28, 2011 1:26 PM

16.30 as rx'd i hates the ring dips ouch really slowed me down and my lack of grip!

Comment #169 - Posted by: Guy at March 28, 2011 1:26 PM

10:52 as rxd.

Not to seem skeptical, but I would really like to see that 5:50. what an incredible time!

Comment #170 - Posted by: Andrew at March 28, 2011 1:28 PM

M/21/153#/68"

11:33 as Rx'ed

Comment #171 - Posted by: Kris S at March 28, 2011 1:39 PM

M/25/165lbs

Time: 7:17 Rxd

Comment #172 - Posted by: M. Trinidad at March 28, 2011 1:42 PM

yesterday: 29 burpees for day 29
today: 30 burpees for day 30 of my 100 day burpee challenge
WOD- 11:50 (jumping pull-ups and feet-assisted dips)

Comment #173 - Posted by: Sarah (22/122/5'4") at March 28, 2011 1:45 PM

Hit 420 lbs x2 on box squats yesterday.
Is that supposed to translate over to anything on regular squats as to what i should be able to regular-squat?

25/M/5'5/138lbs.

Comment #174 - Posted by: Chach at March 28, 2011 1:51 PM

Not too sure why i put 25....
I'm 24 years old.
?

Man i hate work!

Can't wait to get out of here and go DO WORK!!! at the gym.

Comment #175 - Posted by: Chach at March 28, 2011 1:53 PM

I just attended the Level 1 class @ CF Marina and I had an awesome time. I definitely learned a lot and fine tuned my skills as an athlete. Every instructor was very approachable and helpful with any and every questions that I had along with the whole class. They kept the topics interesting and straight forward. There was never a boring moment during the whole class. Thanks again for everything that was taught.

Comment #176 - Posted by: M. Trinidad at March 28, 2011 1:54 PM

8:46 as rx'd

good job Trinidad

Comment #177 - Posted by: R. Bitonti at March 28, 2011 2:00 PM

26/m/163

12:56....epic. loved it.

Comment #178 - Posted by: Kraft at March 28, 2011 2:02 PM

C-
12:26

Comment #179 - Posted by: Jeff & Charity @ CF Snohomish at March 28, 2011 2:05 PM

13:15

Thought I would break 10 mins. Ha!

Nice work, Berger!

Comment #180 - Posted by: james.patrick [M/49/66"/135] at March 28, 2011 2:12 PM

F/41/5'4"/117
14:25
In garage. Only two interruptions due to kids and dog (had to stop the watch). Allergies killing me.
-ring dips, but as jump up to top position and lower feet back to box.
-did all pullups in sets of five. last five of each round were ugly.
-warmup with 50 DUs. Now that I can do one, I want to make sure I can continue doing them!

Comment #181 - Posted by: Heather Szabo at March 28, 2011 2:16 PM

10:37RX

Comment #182 - Posted by: dont_trd_on_me at March 28, 2011 2:18 PM

Lydia wanted me to post her workout.
F/4yrs, 11mos/40" tall/35lbs
-rode bike around block twice.
-ran to neighbors driveway and back.
-4x jumprope
-overhead walking lunges (broomstick)to end of driveway
-7 jumps in place.
-3x hang from bar between ladder rungs
-rolled on belly on 20lb ball

Comment #183 - Posted by: Heather Szabo at March 28, 2011 2:19 PM

Gar too...
M/3yrs, 7 mos/36" tall/30lbs?
-3x lap around kitchen
-3 pushups
-10feet walking lunges
-balanced on hands between two chairs 3 x 10 seconds

Comment #184 - Posted by: Heather Szabo at March 28, 2011 2:29 PM

m/39/76/210

16:50

Comment #185 - Posted by: Chas at March 28, 2011 2:38 PM

20:30

Comment #186 - Posted by: GU997 M/41/185/5'10" at March 28, 2011 2:39 PM

as rx'd
9:14

Comment #187 - Posted by: coolhand at March 28, 2011 2:41 PM

as rx'd

12:33

Coming down with a cold and 3 weeks out of knee surgery. Tough one for sure.

m/21/5'8"/150

Comment #188 - Posted by: Hazzard at March 28, 2011 2:44 PM

Where is Graham Holmberg? Is he competing this year?

Comment #189 - Posted by: Deano at March 28, 2011 2:46 PM

20M/5'7/160lb

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Time: 6:53
*All Squats unbroken
*Got to 40 on first set of pullups
-Happy with my performance today!

Comment #190 - Posted by: Drewpy at March 28, 2011 2:46 PM

did a modified due to time constraint and lack of rings.

75 squats
20 pullups
20 reg dips
50 squats
20 pullups
20 reg dips
25 squats
20 pullups
20 reg dips

judt over 10 mins. Was working with a cheap a$$ clock.

Comment #191 - Posted by: Guy - M - 6'2" - 215 lbs - Ottawa, Canada at March 28, 2011 2:46 PM

8:45 as RXd

Comment #192 - Posted by: Jerry1184 at March 28, 2011 2:50 PM

Jeff @ 2.0
9:27

Comment #193 - Posted by: Jeff & Charity @ CF Snohomish at March 28, 2011 2:53 PM

Thanks to all the great trainers this weekend at the Fort Leavenworth Cert! You guys rocked and made it a lot of fun!

Comment #194 - Posted by: Bart at March 28, 2011 2:53 PM

M/23/185

As Rx'd:

16:27

Boo. Pullups were easier when I weighed 170... Squats were unbroken, dips were mostly unbroken. Spent all my time on the pullup bar.

Comment #195 - Posted by: Jordan D. at March 28, 2011 2:58 PM

38:15

Comment #196 - Posted by: ccraft at March 28, 2011 3:07 PM

m/20/5'6/147
12:09 Rx'd

Comment #197 - Posted by: Geoff at March 28, 2011 3:12 PM

16:06

Comment #198 - Posted by: James m/28/5'7"/155 at March 28, 2011 3:13 PM

As Rx'd:

29:18

Comment #199 - Posted by: Sinal M/31/5'9"/215 at March 28, 2011 3:16 PM

40m/5'10"/170#

W/U: dynamic ROM exercises.

As Rx: 11:44.

C/D: skipped.

Came into this worn-out from the last couple cycles, with inadequate sleep, and not the greatest diet. So I feel like I should be able to do this faster. Probably should have done a better warm-up, as the first set of squats was slow. Ring dips were the most difficult part.

Comment #200 - Posted by: rjf (Since 07-20-07. WOD no. 1011) at March 28, 2011 3:23 PM

Sarah

FOr pullups, I started using the pullup machine thing where you use weights to offset your own weight. then someone introduced me to the bands and I started using the blue band and kind of practiced the kipping motion for any workout that had pullups in it. Then, once I learned the kip (from another girl, of course) I started adding them in. I could only do 2 or 3 kipping pullups at a time, so I would do a couple kipping pullups and then the rest of the workout with the band. Then over time, I built up more kipping pullups, and that's where I am now. I think using the band helped me a lot more than using the machine because the motion is the same as doing kipping pullups, with a little assist (rather than just standing or kneeling on a machine, you know?)

Comment #201 - Posted by: Tiny at March 28, 2011 3:24 PM

18:05 Now that's an ass whupp'n

Comment #202 - Posted by: Camile Halliday at March 28, 2011 3:25 PM

M/17/165/5'11"

As rx'd 9:44

Comment #203 - Posted by: RYAN P at March 28, 2011 3:28 PM

M/26/5'10"/155

6:45 RX

Comment #204 - Posted by: Steve Mac at March 28, 2011 3:32 PM

17:28 with a little running around.

Comment #205 - Posted by: DavisBenDavis at March 28, 2011 3:36 PM

M/26/6'2/210
8:15

Comment #206 - Posted by: Adam W Smith at March 28, 2011 3:38 PM

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

As rx’d: 17:55
Foam roll after

Comment #207 - Posted by: Sesoku at March 28, 2011 3:43 PM

M/30/71/197
as RX'ed
26:01

Comment #208 - Posted by: adam at March 28, 2011 3:46 PM

Awesome cert this weekend in Las Vegas! Thanks to all the trainers... Zack and his awesome snatch progressions, Lance and his powerful presence and Fran directing, Lisa Ray and all her awesomeness, Nadia's lectures and great med ball clean coaching, Joe for his coaching and for opening up his gym to us, Eric O'Connor the super-nice park city BEAST, and of course the one and only, Pat "The Italian Sugar-Stallion" Sherwood and all of his awesomeness. If you're thinking about attending a cert, DO IT, there is soooo much to learn. Thanks everyone, and thank you coach for crossfit!!!

Comment #209 - Posted by: BJS M/180/6'0 at March 28, 2011 3:47 PM

squats as Rx'ed
Pull ups 25/20/15
ring dips 15/10/5 (from L-sit position with feet on floor)
27:10

Comment #210 - Posted by: Travis L @ Stewart at March 28, 2011 4:06 PM

2011-03-28: 15:03.

Comment #211 - Posted by: gs at March 28, 2011 4:14 PM

M/21/6'0/86kg
17:37
RX'd

Comment #212 - Posted by: MikeN at March 28, 2011 4:23 PM

13:44 as Rx'd. Did 3 x 5 squats prior 175, 200, 225.

Comment #213 - Posted by: J.R. at March 28, 2011 4:28 PM

M/34/5'4"/142lbs
As RX'd
7:08

Comment #214 - Posted by: Matthew Burritt at March 28, 2011 4:29 PM

21:00 no rings

Comment #215 - Posted by: Ty at March 28, 2011 4:31 PM

10:40

Comment #216 - Posted by: charbs 185/m/26 at March 28, 2011 4:34 PM

M/33/6'3"/200

Rx'd: 12:43... tougher than I thought.

Comment #217 - Posted by: Ben S at March 28, 2011 4:35 PM

M/35/5"10/185
Rx'd 11:28

Comment #218 - Posted by: Yago at March 28, 2011 4:35 PM

as rx'd 12:30

Well I used the impossible to kip on Globo gym pull up station.

Comment #219 - Posted by: Crossfit Chris at March 28, 2011 4:43 PM

m/51/158
20:40

Comment #220 - Posted by: DAVID LINGLE at March 28, 2011 4:46 PM

35 squats
25 beginner pull-ups/feet on stool
20 push-ups
25 squats
15 beginner pull-ups
10 push-ups
15 squats
10 beginner pull-ups
5 push-ups

4:08

Next time, I'll move to pack from puppies for squats and increase the reps of the others.

Comment #221 - Posted by: Rggr at March 28, 2011 4:50 PM

41/m/185
as rx'd

10:28

Comment #222 - Posted by: JackM at March 28, 2011 4:53 PM

19:58 as rx'd. First full workout with ring dips in my garage. That was way harder than I thought.

Comment #223 - Posted by: Shaw at March 28, 2011 4:55 PM

17:50
For time:
75 Squats
25 Pull-ups
40 Push-ups
40 Sit-ups
50 Squats
17 Pull-ups
30 Push-ups
30 Sit-ups
25 Squats
10 Pull-ups
20 Push-ups
20 Sit-ups

Comment #224 - Posted by: Linwood Wright at March 28, 2011 4:56 PM

As Rx'd 13:49. I dunno how the hell Russell Berger did this in 5:50. I would love to see a wod demo of this.

Comment #225 - Posted by: Law at March 28, 2011 4:56 PM

18.05

Had to wait a bit for pullout bar

Comment #226 - Posted by: controlfreak at March 28, 2011 5:06 PM

13:27 Rx'd Need to work on pullups

Comment #227 - Posted by: Chris at March 28, 2011 5:17 PM

8:39 rxd

Comment #228 - Posted by: aermio m/32/5'7"/150 at March 28, 2011 5:21 PM

18:08- reg dips on squat rack

Comment #229 - Posted by: em :) at March 28, 2011 5:29 PM

11:10

Nice job Kevin and Carole.

Comment #230 - Posted by: mas 54/M/155 at March 28, 2011 5:38 PM

M/34/142lbs/5'5'
As rx'd
7:42

Comment #231 - Posted by: Brandon Burritt at March 28, 2011 5:47 PM

To Comment #172. Thanks Bitonti!

Comment #232 - Posted by: M. Trinidad at March 28, 2011 5:47 PM

m/27/180lbs/5'10
9:58

Comment #233 - Posted by: jb at March 28, 2011 5:58 PM

"Nate"
15 rds. + 2 MU's

Comment #234 - Posted by: B. Rhaly at March 28, 2011 6:02 PM

Me - 14:19, ring dips with band
Wife - 19:45, pull-ups with band, ring dips with band

Comment #235 - Posted by: J. Nansen at March 28, 2011 6:18 PM

M 25/143

14:49
No rings subbed reg bar dips.
75 squats
50 pullups
40 reg dips
50 squats
35 pullups
30 reg dips
25 squats
20 pullups
20 dips

Comment #236 - Posted by: chris at March 28, 2011 6:21 PM

944 as rxd

Comment #237 - Posted by: MoisesDelMar 27, 170# at March 28, 2011 6:21 PM

M/22/160
Rx'd- 8:17

Comment #238 - Posted by: Greg at March 28, 2011 6:34 PM


16:28

Comment #239 - Posted by: Kevin McClellan 49/195 at March 28, 2011 6:36 PM

as rx'd:

12:57

Comment #240 - Posted by: Ken Mitchell at March 28, 2011 6:36 PM

14:57...5 mins is not human

Comment #241 - Posted by: Tomo at March 28, 2011 6:39 PM

12:47 as rxd

Comment #242 - Posted by: BPemberton at March 28, 2011 6:44 PM

12:01 rx'd

Comment #243 - Posted by: Marco at March 28, 2011 6:49 PM

m/43/200/5'11"

For time:
75 Squats
50 jumping Pull-ups
10 Bar dips
7:27
50 Squats
35 jumping Pull-ups
7 Bar dips
12:58
25 Squats
20 jumping Pull-ups
6 Bar dips
15:48

Very disappointed in the dips. Just didn't have them at all today..

Comment #244 - Posted by: slowweak at March 28, 2011 6:49 PM

16:56

Comment #245 - Posted by: John m/42/68"/165 at March 28, 2011 6:54 PM

60/M/205 - as rx'ed - 24:03

Comment #246 - Posted by: Dave and Belinda at March 28, 2011 6:56 PM

13:22

Comment #247 - Posted by: TRIPKASE m/38/160 at March 28, 2011 6:57 PM

Caught in filter.

As Rx: 11:44.

Comment #248 - Posted by: rjf (Since 07-20-07. WOD no. 1011) at March 28, 2011 7:02 PM

Thank you to Joe and the great team of trainers at Leavenworth. All of you are so inspiring! Great instructions and energy.

Comment #249 - Posted by: amanda at March 28, 2011 7:03 PM

14:47 rx'd (until the last 5 dips - jumping)

Comment #250 - Posted by: Brandon375 at March 28, 2011 7:03 PM

17:02mins . Gotta start somewhere.

35 Squats
25 Pull-ups
20 Dips
25 Squats
15 Pull-ups
10 Dips
15 Squats
10 Pull-ups
5 Dips

Comment #251 - Posted by: Greg at March 28, 2011 7:10 PM


M/56/5'10/170

10:08 RX'd

Comment #252 - Posted by: demps at March 28, 2011 7:27 PM

8:05(Rx)I agree 5:50 is absurd! Great Job!

Comment #253 - Posted by: Anthony Vail at March 28, 2011 7:47 PM

19:00...wod, I HATE YOU!

Comment #254 - Posted by: Ryan myszak at March 28, 2011 7:54 PM

18:08- reg dips

Comment #255 - Posted by: thinlizzie at March 28, 2011 8:06 PM

MD with assisted ring dips.

20:27

The 50 pullups part was the hardest/longest for me.
I think Russell Burger is a cyborg.

Comment #256 - Posted by: JF Lauzon, Wakefield, QC (M/168/5'10) at March 28, 2011 8:22 PM

13:05

Comment #257 - Posted by: mlt at March 28, 2011 8:25 PM

kipping pull ups
band assisted ring dips

24:29
F/30/5'6"/135

Comment #258 - Posted by: Darci at March 28, 2011 8:38 PM

cfwu(1 set only of pullups/dips)

as rx'd 14'26"

Comment #259 - Posted by: Tim 34/5'10/165 at March 28, 2011 8:42 PM

Yeah I don't know about that 5:50 I think it is clerical or I call BS. 300 rep WOD @ 1 movement per second is 5 min, leaving 50 sec to account for rest if needed and 8 transitions between stations.

Comment #260 - Posted by: Jeremy at March 28, 2011 8:56 PM

M.36.170

Sub double bench dips for ring dips

13:50

5:50 is smoking how about some vid?

Comment #261 - Posted by: LMD_Mike at March 28, 2011 9:04 PM

17:00

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

Comment #262 - Posted by: mark nash at March 28, 2011 9:06 PM

18:35, parallel bar dips and partitioned pull-ups. Slow but still going.

Comment #263 - Posted by: Alan H. in Kabul at March 28, 2011 9:51 PM

11:52 as Rx'd.

Subbed 25 dead hangs for each set of kipping pullups.

BTW, anyone know what the ratio for subbing kipping:deadhang pullups is?

Comment #264 - Posted by: Bayonetwork at March 28, 2011 9:54 PM

M/18/168
10:31
The pullups were definately the worst, did everything else unbroken.

Comment #265 - Posted by: matt munson at March 28, 2011 10:04 PM

I agree with Jeremy and others..5:50 is just not enough time to do the WOD. Not one person even came close. Is there video?

Comment #266 - Posted by: Diabolical at March 28, 2011 10:43 PM

Whoops, maybe I posted too soon. Several folks say they were there and it was at a cert. I'll take their word for it i guess.

Comment #267 - Posted by: Diabolical at March 28, 2011 10:47 PM

Scaled: 60 squats, 25 pullups, 20 pushups, 40/20/15, 20/15/10

15:23
5th day of the cold

Comment #268 - Posted by: Pete M/40/72/190 at March 28, 2011 10:51 PM

17:45

Comment #269 - Posted by: hillmang at March 28, 2011 11:08 PM

27/m/5'11"/180
As rx'd
12:56

Comment #270 - Posted by: justaman - liberty, sc at March 28, 2011 11:23 PM

M/46/182

14:07
Regular dips (forgot rings @ home)

Comment #271 - Posted by: medic8 at March 28, 2011 11:27 PM

13:28

tried to maintain strict form on chinups and ring dips (full lock out). rings was the hard part.

Comment #272 - Posted by: casiz at March 28, 2011 11:31 PM

11:39 - first Crossfit workout. I love it!

Comment #273 - Posted by: KLu33 at March 28, 2011 11:39 PM

22:32 .

Squats Unbroken
Pull ups- all broke up. Did push-ups, close, wide, hindu sets of 10 every time the pull ups broke up. Ended up being around 200 push-ups.
Dips , no rings, unbroken.

Pull-ups killed me.

M/28/5'8/ 200 lbs - Crossfit Month 1 complete! YAY.

Comment #274 - Posted by: Berto Da Kidd at March 29, 2011 12:44 AM

I am by no means "in shape" My time was 41:36. I've been doing crossfit for about 4 weeks after 8 months not stepping foot inside a gym.

But 5:50 is simply ridiculous! I thought I was going through my first set of squats pretty quickly and it still took my 2:00! Amazing!

Give me a year and I'll be up there....3..2..1!

Comment #275 - Posted by: Matt Dz at March 29, 2011 1:16 AM

As RX'd

11:50

Comment #276 - Posted by: Mick 41/5'8"/175 at March 29, 2011 1:20 AM

Dropping weight. Using the calorie log called Tap and Track. Works great on iPhone.

Ok, a bit of a warmup and then into it. about 30 min for me.

Ended with a 3.5 mile run.

Comment #277 - Posted by: GWW5/46/m/198.2 at March 29, 2011 2:29 AM

m/26/195/70''

felt like a ton of bricks today. not good.

17:17

Comment #278 - Posted by: gino at March 29, 2011 3:37 AM

bar dips, no rings
16:05

Comment #279 - Posted by: Dan W. at March 29, 2011 3:59 AM

11:35, subbed dips for ring dips. Need to buy some rings.

Comment #280 - Posted by: GrandeLSM at March 29, 2011 4:00 AM

m/37/210/5'11

As Rx'd
17:46

Comment #281 - Posted by: Keith M at March 29, 2011 4:08 AM

5 rounds of
5 dumbbell deadlift
5 dumbbell hang cleans
5 dumbbell pushpress
5 dumbbell squats

35-35-35-40-45

Hotel workout

Comment #282 - Posted by: gb 43/m/71"/185# at March 29, 2011 4:12 AM

as rx'd
11:06

Comment #283 - Posted by: Jon-David at March 29, 2011 4:27 AM

28/m/5'8"/192

25:44

-Mixed in some PVC Overhead and Back Squats
-Dips on bars

Comment #284 - Posted by: Justino at March 29, 2011 5:11 AM

As Rx"d
4:55
( weighted pull ups, with 15 kg )

Comment #285 - Posted by: jdow118 at March 29, 2011 5:16 AM

F/40/5'6"/150

band-assist ring dips

22:55

Comment #286 - Posted by: mom to five at March 29, 2011 5:33 AM

M/30/174/5'10"

as rx'd

12:47

Comment #287 - Posted by: Mark at March 29, 2011 5:55 AM

five fifty is plenty of time to do the wod. unbroken sets would produce about a four minute wod. i did nine minutes and that included sets of tens and fives on the pull ups and r-dips

Comment #288 - Posted by: Moises Del Mar 170lb;1983 at March 29, 2011 6:00 AM

one rep a second isn't hard to believe for someone in great shape. squats go faster than a rep a second and so do pull ups. dips are probably right at or even under the rep a second mark as well. i don't call b.s. on the score posted, i call b.a., or, bad ass.

Comment #289 - Posted by: Moises Del Mar 170lb;1983 at March 29, 2011 6:03 AM

As rx'd 11:32. Shoulders really sore on ring dips from walking upstairs on hands(??) and "Abbate".
5:50! is ridiculously insane!

Comment #290 - Posted by: Chris B. 18/150/5'8" at March 29, 2011 6:28 AM

Beastly! 14:41 here. However 5:50 happened I am blown away. Sure it's physically possible, but to not get dragged down by the dips and pullups is pretty amazing. Well done!

Have a great day everyone.

Comment #291 - Posted by: Slav 23/M/68"/165 at March 29, 2011 6:48 AM

M/34/185/5'7"

13:10 as Rx'd

Comment #292 - Posted by: DaveS at March 29, 2011 6:58 AM

75 Squats
50 pullups - 25 band assisted
20 ring dips
50 squats
35 pullups - 18 band assisted
15 ring dips
25 squats
20 pullups - 10 band assisted
10 ring dips

19:50
first time doing ring dips..just got rings!
pullups killed me- they take forever!

m/45/6'4"/185

Comment #293 - Posted by: knodes at March 29, 2011 7:32 AM

19:37 as rx'd... been out of Xfit for some months now, looking forward to getting back in it. Great WOD to start back on. But I'm commenting this the day after and I can barely move my arms to type. Man I'm getting old.

Comment #294 - Posted by: adam at March 29, 2011 7:36 AM

14:46

M/48/165/5'7

Comment #295 - Posted by: Dee Grimes at March 29, 2011 7:44 AM

Rx'd 12:47

Comment #296 - Posted by: John 39/64"/130 at March 29, 2011 8:00 AM

At least 23 min. (wall clock) Squats were unbroken, ring dips were not that hard, but my pullups SUCKED. They took forever after I got 20 straight on the first set. Maybe I would have been better off doing sets of 5.

Comment #297 - Posted by: Bruce at March 29, 2011 8:17 AM

19:50

Comment #298 - Posted by: cort at March 29, 2011 8:27 AM

as rx'd but broken sets with all

15:10

Comment #299 - Posted by: Bells 38/195 at March 29, 2011 8:44 AM

11:36 as Rx. Pullups were on an iron gym door pullup bar which slowed me down I think.

Comment #300 - Posted by: JakeA at March 29, 2011 8:55 AM

12:31 dips on bar.

Comment #301 - Posted by: Jdude at March 29, 2011 9:08 AM

21 min with regular dips to sub for ring dips

for each of the pull up sets, had the following support:
70lbs
85lbs
85lbs

still unable to do more than 10 pullups without assist

Comment #302 - Posted by: tErkel at March 29, 2011 9:17 AM

Did the puppy
35 Squats
25 pull ups
20 pushup
25 Squats
15 pullups
10 pushups
15 Squats
10 pullups
5 pushups
Pullups were assisted 115#
10:22

Comment #303 - Posted by: Sean lacy at March 29, 2011 9:26 AM

23.45 subbed 3:1 dips for ring dips.

Comment #304 - Posted by: MarcwithaC at March 29, 2011 9:41 AM

11:50 as Rx'd

Comment #305 - Posted by: Jette 41/M/5'11"/175 at March 29, 2011 10:04 AM

Was full after dinner
2 mile run
14:52
then
2 Rounds
30 Squats
20 Dips
10 Pullups
then
50 Weighted Sits

Comment #306 - Posted by: dyagg at March 29, 2011 10:04 AM

For those who seem interested:

This workout for me looked something like this:
First round, all unbroken. Finished around 2:30.
Second round, unbroken squats, pull-ups broken into 25/10, ring-dips broken into 10/5. finished around 4:00
Third round squats unbroken, pull-ups broken into 12/8 and ring dips broken into 5/2/1/1/1...

I don't typically film workouts when I am at a level 1 course or I would have. The crew at CF ATL timed me. If you think this is fast I am sure Speal would smoke me on this.

Comment #307 - Posted by: Russell Berger at March 29, 2011 10:20 AM

CFWU x3

18:38
as rx'd

Comment #308 - Posted by: Matthew m/30/6'2"/175 at March 29, 2011 10:38 AM

22:52 subbed 15 jump pullups at end of second set and 5 at the end.

Comment #309 - Posted by: cscarr at March 29, 2011 11:05 AM

as Rxd 18:49

6'0/180/50

Comment #310 - Posted by: John Davis at March 29, 2011 11:12 AM

m/48/177
14:51 rx'd

Comment #311 - Posted by: Troy at March 29, 2011 11:13 AM

as RX'd 16:00

Comment #312 - Posted by: leibc2 (M/28/5'8"/170) at March 29, 2011 11:15 AM

M/21/5'9''/200

13:23

Comment #313 - Posted by: darren at March 29, 2011 11:18 AM

As rx'd 23.33


Comment #314 - Posted by: devo 38/m/6'2/213 at March 29, 2011 11:31 AM

CFWU x 3 (short rds of pullups)

Squats and Ring Dips As Rx'd

Pullups 40/30/15

21:47

Comment #315 - Posted by: F15E_WSO/M/48/180 at March 29, 2011 12:29 PM

M/5'11"/25/175

25:17 rx'd. Dips murdered my time.

Comment #316 - Posted by: Scott at March 29, 2011 2:02 PM

Scaled;

Pack
For time:
75 Squats
50 Pull-ups
20 Dips
50 Squats
35 Pull-ups
15 Dips
25 Squats
20 Pull-ups
10 Dips

17:03

Comment #317 - Posted by: coyo at March 29, 2011 2:23 PM

Scaled;

Pack
For time:
75 Squats
50 Pull-ups
20 Dips
50 Squats
35 Pull-ups
15 Dips
25 Squats
20 Pull-ups
10 Dips

17:03

Comment #318 - Posted by: coyo at March 29, 2011 2:24 PM

Scaled;

Pack
For time:
75 Squats
50 Pull-ups
20 Dips
50 Squats
35 Pull-ups
15 Dips
25 Squats
20 Pull-ups
10 Dips

17:03

Comment #319 - Posted by: coyo at March 29, 2011 2:26 PM

no rings

25:50

pullups were so slow going, it's frustrating. It's either the lungs or the calluses.

Working in health care, hand sanitizer the day after is worse than the WOD.

5"10/m/29/200

Comment #320 - Posted by: Christopher Byers at March 29, 2011 2:28 PM

f/34/142/5'1"

17:09

assisted pull ups (purple band)
modified dips

Comment #321 - Posted by: sharlene raines at March 29, 2011 2:43 PM

m/38/6/190
As Rx'd
15:45

f/29/501/140
Assisted blue band pull-ups
Sub'd push-ups for ring dips
19:46

Comment #322 - Posted by: Jeremy A. Olive at March 29, 2011 2:53 PM

Ayn Rand would disagree with that quote. =)

Comment #323 - Posted by: Scott at March 29, 2011 3:35 PM

16:36 not rx'd. I did regular dips, and I wanted to do 2 for every 1 rx'd, but found that to be too much. I think my shoulders, back, and traps are just too sore and tired from the last cycle and from 100 2-pood kb swings yesterday (I did a WOD from Orlando's Hybrid site- not fast). Also, I have a cold, but whatever. I actually felt like I did well. I definitely got a good sweat going and got that heart rate up, as usual. Thank you, xfit.

Did squats and pull-ups as rx'd. Did 30 regular dips first round, 23 (randomly) 2nd round, and 10 the last round.

Comment #324 - Posted by: Matt Johnson (m 6'3", 220, 31 yo) at March 29, 2011 4:22 PM

75 squats
10 dead hang pullups / 40 jump
20 dips (no rings)
50 squats
5 dead hang / 30 jump
15 dips
25 squats
5 dead hang / 15 jump
10 dips
22:08

Comment #325 - Posted by: Jim S at March 29, 2011 4:36 PM

19.36 as rxed

Comment #326 - Posted by: Kyle A. at March 29, 2011 4:39 PM

Rx'd 10:54

Comment #327 - Posted by: amped 36/M/195/6' at March 29, 2011 4:42 PM

16:29
+10 dips to each set because I didnt have rings.

Comment #328 - Posted by: Edwards M/14/5'11/160 at March 29, 2011 4:55 PM

subbed 30/20/10 ring pu's
23:25

Comment #329 - Posted by: KB 24/5'10/197 at March 29, 2011 4:59 PM

Strict pullups. Sub'ed dips for ring dips.

Total time = 27:02

Comment #330 - Posted by: fosterww98 at March 29, 2011 6:04 PM

m/36/165
subbed regular dips
11:09

Comment #331 - Posted by: J. Galt at March 29, 2011 6:17 PM

Time 19:19

Comment #332 - Posted by: Jeff Gebbie at March 29, 2011 6:49 PM

6.12

Comment #333 - Posted by: Rosy in Atl at March 29, 2011 7:02 PM

Puppies/Pack
35 Squats
25 pull-ups
20 dips
25 Squats
15 pull-ups
10 dips
15 Squats
10 pull-ups
5 dips

Time: 11:36
Day 2 of Cayenne Pepper cleanse

Comment #334 - Posted by: Chuck m37/5'8"/173 at March 29, 2011 7:11 PM

Divided all reps in half and completed in 6:59.2

Comment #335 - Posted by: Cphil25m/165#/69" at March 29, 2011 10:14 PM

SUbbed jumping PU for regular...no energy at all...felt really sluggish didn't double the number of dips like I normally would to make up for no rings

16:54

Comment #336 - Posted by: Cleveland at March 29, 2011 11:34 PM

M/39/185/5-10

At approx 1530 the following occurred outside...
For time:
Reps- event- reps in a row- time
75 Squats 75...1.26
50 Pull-ups 25-13-12...1.55
20 Ring dips 15-5...0.44
50 Squats 50...1.10
35 Pull-ups 15-12-8 .....1.51
15 Ring dips 8-7...0.46
25 Squats 25...0.37
20 Pull-ups 20...0.32
10 Ring dips 10...0.30
= 9.35
Avg HR 71%, cal -169, delta HR 170-129=41

LTC Scale
75 Air Squats
40 Pullups
20 Ring Dips
50 Air Squats
30 Pullups (10 Good, 20 Jump)
15 Ring Dips
25 Air Squats
20 Pullups (10 Good, 10 Jump)
10 Ring Dips

16:17

The GC was detained elsewhere, LT A did walk by on her way to the store to yell, "open your hips" "those PU don't count" "you are nothing without me there"...or something like that.

Today is Yoga, GMR will be attending after going for a walk before hand.

Have a great day.

Comment #337 - Posted by: Matt A at March 30, 2011 12:10 AM

14:10

Comment #338 - Posted by: do1/M/31/5'11/165 at March 30, 2011 12:25 AM

14:10

Comment #339 - Posted by: do1/M/31/5'11/165 at March 30, 2011 12:26 AM

decrease Pull-ups by 10 each round, too much volume. Dips were regular.

Comment #340 - Posted by: Jon Gray at March 30, 2011 3:44 AM

11:57

Comment #341 - Posted by: Pacers at March 30, 2011 4:23 AM

25:50

Comment #342 - Posted by: Repto M/40/5'11''/225 at March 30, 2011 5:06 AM

Wait a minute 5:50? what the F*** does that mean??!! Please dont tell me it is 5 minutes 50 seconds, please, please don't.

Comment #343 - Posted by: M. Prescott at March 30, 2011 6:39 AM

m/41/156
10:56 as rx'd

Comment #344 - Posted by: Seth H. at March 30, 2011 9:18 AM

WOD #64 - Done on 3/29. Started the squats and could still feel the OHS's from Friday! Had to do assisted pullups and dips (x3, ouch!)on a Lifefitness Assisted Dip/Chin machine. 85 lbs. assisted on pullups and 70 lbs. assisted on dips.

Squats - 75, 50, 25
Pullups - 50, 35, 20
Dips - 60, 45, 30

Greg A.'s warmup (minus the squats, pullups, and dips)
WOD Time - 35:35

M/42/5'11"/255

Comment #345 - Posted by: Pat Overton at March 30, 2011 10:04 AM

Substituted ring pull-ups
14:51
M/45/187/5'9"

Comment #346 - Posted by: Dan Wilcox at March 30, 2011 10:31 AM

8:41

Comment #347 - Posted by: JDisch at March 30, 2011 10:42 AM

@ #147 Espinosa

12:40

"U.S. military forces are working alongside their Japanese counterparts to provide aid as the country digs out in the aftermath of the massive 8.9 magnitude earthquake and tsunami that struck March 11. Dubbed Operation Tomodachi -- Japanese for "friendship" -- U.S. military assets mobilizing in the area include a wide range of equipment, air, sea, and ground capability and expertise. Yokota Air Base in Japan was instrumental in recovering airline traffic in the hours immediately following the earthquake, Roos said. Also, Yokota is being used as an alternate airfield for planes that cannot land at Tokyo's Narita Airport. The air base is also providing food and shelter for displaced Japanese, according to reports."

I'm not saying the military is perfect, but it's not really polite to only shine the spotlight on a handful of bad incidents. My opinion, share a balanced view on the topic or shut up.

Comment #348 - Posted by: Mike at March 30, 2011 2:12 PM

completed on 3/30/11
21:47

Comment #349 - Posted by: Jason Crocker at March 30, 2011 6:39 PM

As Rx'd - time=14:25.

Comment #350 - Posted by: Michael m/48/5'9"/175/MI Survivor at March 31, 2011 10:38 AM

Subbed "jumping" ring dips
17:47

Comment #351 - Posted by: Drew m/42/5'10"/160 at March 31, 2011 10:41 AM

as rxd 10:24

Comment #352 - Posted by: Chewuchjeff m37/5'9"/193 at March 31, 2011 7:22 PM

12:30.

Comment #353 - Posted by: Christopher Denzer at April 1, 2011 4:44 AM

03/30/2011

26:56

Used the rosegarden. Felt tired and had gs.

Comment #354 - Posted by: tommykrackcorn at April 1, 2011 6:54 AM

21:20 rx

super disappointed by this time, i think i was mentally defeated before this one and just got worse as i got to pull-ups. didn't feel like i had any energy. oh well next time better!

Comment #355 - Posted by: Raph at April 1, 2011 7:05 AM

M/32/6'1/182

Subbed pullup assist Machine with 75,95,and 105lb assist

Thought WOD called for Muscle-ups instead of dips. So I subbed 3dips/3pullups for every ring dip

Took about 45min

Comment #356 - Posted by: onepostandimout at April 1, 2011 7:08 AM

17:22

trx sux donkey....

Comment #357 - Posted by: Jack - Hitchin at April 1, 2011 7:42 AM

10.59. 50,25,10; 30,15,7; 15,10,5.

Comment #358 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at April 1, 2011 10:23 AM

25:43

Comment #359 - Posted by: ecp2 at April 1, 2011 4:12 PM

Assisted ring dips
Rest as rx'd

11:50

Comment #360 - Posted by: al deezy at April 2, 2011 10:01 AM

9:28 rx'd

Comment #361 - Posted by: m/45/200/69" chris bham at April 2, 2011 10:10 AM

As Rx'd.
14:38


"Mrs. Miyagi"
As Rx'd.
21:34

Comment #362 - Posted by: Miyagi m/31/167.2# at April 2, 2011 10:35 AM

20:04

Squats(25/20/15/15,20/20/10,10/15)short breaks
PUs (lots of breaks, no more than 8 in a row)
Dips unbroken

Comment #363 - Posted by: Brian R 49/6'2/188 at April 2, 2011 3:42 PM

11:31 No breaks - Not bad for coming back to Crossfit after about 3 weeks.

Comment #364 - Posted by: Irma at April 2, 2011 4:11 PM

M/23/70"/193#

For time:
75 Squats
50 Kipping Nipples-To-Rings Pull-ups
20 Ring dips
50 Squats
35 Kipping Nipples-To-Rings Pull-ups
15 Ring dips
25 Squats
20 Kipping Nipples-To-Rings Pull-ups
10 Ring dips

47:21

My whole upper body hurts right now. Ouch!

Comment #365 - Posted by: Bill Gibson at April 2, 2011 10:22 PM

As rx'd: 11.58

Berger's 5.50 is super impressive. I barely had one round done at 5.50.

Comment #366 - Posted by: Honcho M/32/5'10"/180 at April 3, 2011 5:51 PM

M/45/5' 8"/153

As Rx'd 16:04. Our pullup bar sucks :) 5:50 is sick. Enough said.

Comment #367 - Posted by: Eric at April 4, 2011 6:39 AM

M55 242lbs YUK!
2nd serious w/o after 2 months (hernia surgery)

black band pull ups and green band dips

29:57

Comment #368 - Posted by: do_b33-0 at April 4, 2011 9:53 AM

As rx'd
12:10

Comment #369 - Posted by: cheflin at April 4, 2011 11:35 AM

15:00

Subbed regular dips for pull-ups
Subbed girl push-ups for ring dips

Comment #370 - Posted by: LindsayDC 5'8"/148/28 at April 4, 2011 3:22 PM

WU
Still have a pulled muscle in lower back causing discomfort. Did the wod but did not push.
18:22
M/50/197#/72"

Comment #371 - Posted by: RB at April 4, 2011 6:35 PM

Baz and Lou

Lou did puppy version with jumping pullups and some extra situps
35 squats 25 pullups, 20 pushups, 30/20/10 situps
25 sq, 15 pullups, 10 pushups, 30/20/10 situps
15 sq, 10 pullups, 5 pushups, 30/20/10 situps
Time - 26mins ish

Baz. As req'd. 28:02mins

Comment #372 - Posted by: BarryT at April 4, 2011 6:43 PM

m/178cm/88kg/35y
15:23
struggle with dips (week ago did 15 ring dips in a row, today 5)

Comment #373 - Posted by: gepeto at April 4, 2011 11:43 PM

M/5'7/175/31
as RX'd 28:00

Comment #374 - Posted by: Mark S. at April 5, 2011 4:13 AM

m/33/180/73"
as Rx'd 16:32

Comment #375 - Posted by: matthew lee at April 5, 2011 5:45 AM

M/42/219/72"
As Rx'd
16:56

Comment #376 - Posted by: bill wilhelms at April 5, 2011 7:59 AM

75 squats
50 pullups
20 dips
50 squats
35 pullups (10 with BW-50 and then the rest BW-100 on the gravitron)
15 dips
25 squats
20 pullups on gravitron
10 dips

22:40

Strength on the pullups isn't there to hit 105 of them.

Comment #377 - Posted by: Henry M at April 5, 2011 8:30 AM

sub'd regular dips
14:41

Comment #378 - Posted by: Ryan at April 5, 2011 9:59 AM

21 something. really slow

21/m/5'11"/173

Comment #379 - Posted by: Logan S at April 5, 2011 3:29 PM

16:50

Comment #380 - Posted by: MikeyPaul/m/29/170/5'8" at April 5, 2011 7:01 PM

did 2/5 of everything

5:32

Comment #381 - Posted by: Manchild at April 6, 2011 4:08 AM

30min 90lb assist on pull-ups

Comment #382 - Posted by: bluke at April 6, 2011 1:25 PM

23:24

Comment #383 - Posted by: Erik 30/M/76.5"/210 at April 6, 2011 5:58 PM

50/m/190

As Rx'd. 19:06

Comment #384 - Posted by: denob at April 8, 2011 8:52 AM

12:21 rxd

Comment #385 - Posted by: bill/52/206/6' at April 8, 2011 12:02 PM

12:22 rx'd

Comment #386 - Posted by: soccerman at April 10, 2011 12:44 PM

BrandX scaled

35 squats
25 pullups
20 pushups
25 squats
15 pullups
10 pushups
15 squats
10 pullups
5 pushups

6 min flat

Comment #387 - Posted by: BigCurly13 at April 11, 2011 2:59 PM

12:36

substituted ring dips for bar dips, but did 1.5x the reps.

pullups were the killers

Comment #388 - Posted by: Zach at April 13, 2011 8:45 AM

17:53

Comment #389 - Posted by: zenoperegrinus at April 14, 2011 5:48 AM

bar dips

7:38

Comment #390 - Posted by: MoGreene at April 18, 2011 12:24 PM

For time:

75 squats
30 PU on top of smith machine
20 bar dips
50 squats
20 PU on top of smith machine
15 bar dips
25 squats
10 PU on top of smith machine
10 bar dips

Pull-ups were strict.

21:06

Comment #391 - Posted by: Gerard Dawson at April 18, 2011 3:45 PM

10.23 rx'd

Comment #392 - Posted by: Faleep at April 19, 2011 6:41 AM

12:12
ring dips are so hard.

Comment #393 - Posted by: Mik at June 7, 2011 2:15 AM

CFWUx1
13:30

Comment #394 - Posted by: Doug at July 12, 2011 4:28 PM

Fail

Comment #395 - Posted by: ByungChan Lee at August 30, 2011 7:22 AM

m/162/34/5'9"

Set a 20 min. cap

75 squats
50 pullups
20 dips between stools
50 squats
22 pullups

Comment #396 - Posted by: jiggastemple at October 27, 2011 12:25 PM
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