Of all the awesome photos I've seen on here...THAT tops them all!!!

So what's the story behind the bench slip?

Sweet, love walking lunges!

400m Walking Lunge
272 steps
13:12 minutes

Awesome photo! My 1 year old does air squats on cue and my 3 year old does overhead squats with his 1 lb dumbbells. Now I know what to look forward to when they go to school.

Love the picture. Hate the WOD. Worst leg soreness ever.

Best picture yet.

awesome job Jack!!!

Any warm up suggestions for this one?

Yeah I totally wouldn't mess around with lifting shoes, they are too one dimensional, you know what I would go with is "THE NEW ZIG ENERGY FROM REEBOK" (insert big smile and product placement) they really prepare you for the uknown and unknowable!

FANTASTIC!!!

Is the bench slip like a time-out punishment or something?

Jack should have taken the rest day on 4/4. You can't make this stuff up. Hilarious.

Miss Luna toons!!!!!!

love the pic today, literally laughed out loud. Keep up the good work jack, dont let anyone tell you not to workout

Games Open 11.4

0 rounds, 60 BFBs, 21 OHS = 81 reps

scaled OHS to 95lbs
complete round in 14:50

As I was running in my vibram finger shoes the other day on the treadmill doing 400 meter sprints, I felt something "go" in my calf muscle. Since then I can't stand up on my tippy toes and my calf is killing me. Anybody have any ideas on this injury? It's been killing me

Wow! Picture.

If I was jack I would laminate it. That is a badge of honor for life. Frame it an put in on the wall. It's to bad in university they just shake their head at you if your crazy. I'd prefer a slip.

Love the picture!

Hate the WOD...this shredded my legs last time around!

Have no fear fellow Crossfitters!!!!! There are Phys Ed. Teachers like me out there that has his students doing air squat, burpees, rope climbs and wall climbs to name few. Do not let her worry you!!!!

Scotty D.

Best Picture ever.

Jack is 5. He has been watching me Crossfit @ Crossfit Proper since 2009. He learned this by watching and never asked about handstands. I was the most proud father to get this bench slip. No words to explain it. Happy birthday Jack!

Jack's family is actually apart of our gym CrossFit Proper. They have been with us since Day 1, so obviously he catches on to the crazy things we do.

So about a week ago they send me this picture and I just break down laughing. Their parents are very proud!!

And yes a bench slip is bad... but his parents just laughed it off!

www.crossfitproper.com

Way to set the example Scott! Monkey see monkey do. I hope he gets another one for doing burpees on stage during his graduation hahaha!

Angiestone #17,

I had something similar happen months ago during a run. I had a tendon tear that hurt when resting, and not much visual swelling. It also hurt to the touch, and killed when I put weight on it. Doc gave an anti-inflamitory (Naproxin or the like). My total recovery time was near 3 months, and I just started light running a month ago, and I feel 100 percent now, after doing the run workout the other day. I'm no expert, but sounds like a muscle, or tendon tear, I'd see the doc.

@Angiestone (#17)
I had a pull/tear feeling in my calf at mile 1 of a 5K while wearing huaraches (sandals) when I just started barefoot running. I finished the race, but it was very sore for a few weeks, the only solution was to take it easy and give it time to heal.

A #17 - if it was a pain that gradually got worse, I'd say just ice the heck out of it and take ibuprofen and don't run until it feels better. If it was a "I feel fine WHOA what was that I hurt I hurt" thing, then go see a doctor. Just my 2 cents.

Mrs. Luna should get a bench slip...thats what Im talking about. Keep it up Jack.

He cross fit. ADD MRS. LUNA to the "girls wods" Yea for Jack!

Great Pic.

Way to go Jack!

The kids pick it up quick! my three year old got in trouble in preschool for picking up the slide... with kids on it. :)

Couldn't ask for a cooler thing to be benched for...way to be Jack

Angiestone 49 f/115/53"

Sounds just like my calf pull before regionals (pulled it on the 3rd lap of the run 1mi/.75/.5/.25 WOD last year). I didn't rest and ended up re-injuring it every week or two. These are NO JOKE. You must rest it and massage it (search "the stick" or foam roll) make sure when you go back to running after many weeks you start with short easy runs and slowly add distance/intensity. Oh, and NO box jumps or double unders!

Go see a doctor, ice, compression, and extra fish oil. the good news is they will heal. Just needs time.

later,
b

Go Jack! Miss Luna, c'mon, aren't you happy someone is moving around?

1 round + 21 burpees
OHS@ 95lb
all unbroken

@ Angiestone 49 f/115/53"

Its probably just a muscle strain, but you really should see a doctor or at least an athletic trainer who can test the integrity of your Achilles tendon. Its usually exquisitely painful when that thing ruptures, but the symptoms are similar to what you experienced. (I only mention b/c you may be a complete badass who just laughs at pain, but this one you should listen to). In the meantime lay off anything that causes "plantar flexion" of the foot (google it).

Good luck. Lots of Ice and rest and take tylenol

Love this workout, I might try to 40 lb vest this time, will take longer, but a good workout im sure! Also, I used to work in schools, but if i saw a kid doing this, I don't think I would be able to punish him or her.

Wow. Last time I did this, had me sore for many many days .... whew! Gotta love it!

Go Jack! Don't let the man keep you down.

Fantastic picture!!! I hope my boys can have the same "problem" in a few years!

Love comment #28 Shane....I think your "Luna" time should be your max hand stand hold time...Good work Jack. Have your parents laminate that thing and wear it with pride.

BEST picture of all time. I love it, kids being kids!

It's not that we never had it, we lost it somewhere along the way when we stopped having fun and playing.

New wod idea:
"Luna"

20 minute AMRAP:
10 HSPU
Handstand walk 50m

Angiestone
If you felt it 'go' you should see a doctor asap. I tore a bicep a couple years back and recovery of this type of injury is time sensitive. If you had a muscle tear you may need to have it reattached. Once the muscle atrophys too much the surgeon will not be able to reattach it. It could be nothing but I'd take the stupid MRI and pay to be sure.

For my injury I knew exactly what it was when it happened because I heard the damn thing tear off the bone. It didn't hurt to much but flexing my bicep sent the muscle flying up. It sucks. I pray you didn't tear it but from your description it sounds like it.

Ok here is my "I love this stuff post"

I am extremely competitive, ex-college football player, competitive power lifter (former) and now just under 3 months into crossfit. Injuries removed football, boredom; powerlifting. I got into crossfit with a friend a few months back... I am hooked. I felt like I can compete with the best, finishing fran in 2:30, etc etc that is... until these "open" WoDs arrived.

Every single one of these leave me feeling like such a rookie all over again, every time I finish I feel good about my score, then I go and see someone on the open website and slump my shoulders going "how in the f***?!" I'm no slouch by any means, but the pure skill involved in some of these movements is motivation for me to tilt my head and get to work!

I just wanna say thank you for igniting that competitive spirit in me, and providing a way for people all over to experience competition as well as just a fun way to be apart of an exercise community that is so supportive generally ego-free. As much as some of these things just infuriate me (overhead squats, I hateeeee) it is fun to get out of the comfort zone and experience every aspect of barbell training.

You will be seeing me up near the top of those boards someday... maybe next year, but I am not going anywhere. Thanks crossfit.

P.S Level 1 cert incoming!!

Lifting shoes are a tool to use when lifting. They will not make you an Olympian just by wearing them, just like steroids didn'tmake Barry Bonds the athlete he was. You must already have a solid base before adding the 'tools'. I do notcondine steroid use.

Agreed, Coolest picture ever posted. You know, besides the soldiers of course. Way to go Jack!!! I hope your parents take you out for ice cream or something. rock on kiddo!!!!

O.K. That pic rocks! Jack and parents, you should be proud. I give Mrs. Luna an F.

@ Angiestone 49 f/115/53"

To echo the advice above, go see a doctor, start icing now, but do NOT take anti-inflamatories, ice is the best anti-inflamatory. Your doctor may even proscribe an NSAID...he's the doctor, not me... Studies have shown some potential for NSAIDs to have a weakening effect on tendons. If it hurts, take an acetaminophen for the pain.

I have had issues with my Achilles since I was 19 and running XC/Track in college and also have experienced the same calf strain as you experienced. I'd say a calf strain is far more painful than even the most severe Achilles tendinitis. The good news is that, as muscle is a blood-rich tissue, it will heal faster than tendinitis. If you've got Achilles tendinitis, you'll have a creaking feeling- that's the inner part of the tendon, which is swollen, rubbing against the outer sheath (that's called crepitus). If you keep training, you risk rupturing your tendon.

This gets me back to the current fad of barefoot and minimalist running. Look, we have to accept the fact that we've been running in running shoes for too long to be able to immediately transition into running in VFFs or racing flats like Inov8s, etc. You can do so, but it takes a smart transition. How much walking around in your VFFs have you done beforehand? Have you done short (a few 400m jogs before putting your old shoes back on), warm up runs in them? Are you working on sprinting drills or jumping rope in your VFFs? I'll liken people going crazy in their new VFFs to a brand new CrossFitter trying to deadlift 2xBW before going through the training that will make it safe to deadlift anything heavy and then wondering why their L5 is somewhere on the other side of the room. I suspect that if you go back to running in your old running shoes after you heal, you'll not have an issue. I won't even touch the POSE running debate with a ten-foot pole.

Best of luck with your healing. I always hate reading stories about injuries. Also, check out KStarr's mobility WOD. He has some great exercises/self-torture/buddy-torture you can do to assist with breaking down some of the scar tissue you're invariably going to develop.

#28, I SECOND your idea. HQ, there needs to be a "girl WOD" called Miss Luna...handstand-anthing must be included. p.s. I want to be like Jack when I grow up ;)

This WOD reminds me of stuff my wrestling team used to do. Hopefully it'll go well!

KStarrs Mobility WOD is the best! I have learned more from those WODs then everything in all of my schooling career! He has some good stuff going on there.

That kid will be legend!!

I've been crossfitting on and off for nearly two years now and it's absolutely the best thing ever. But I'm preaching to the choir.

On the injury topic, I ran the 50M sprint WOD outside in the cold nearly 4 weeks ago and have had moderate to severe pain in my lower core down through the inner thighs ever since. Initially I couldn't run at all for a week and a half. I ran a 5K over the weekend and have been paying for it since. I thought it would go away, but it just keeps hanging around. Any clues what I did?

#49 - Sounds like IT band.

Awesome job, Jack! wish I could do a ahndstand!

lol @ #42. i'd LOVE to see hq really make a handstand dominant wod named after the teacher who wrotethis kid up.

I've done this WOD before during military PT. I couldn't go up stairs for 2 days... =] going to be awesome.

AMAZING picture.

400m walking lunge
392 total steps (196 per leg)
11:43 minutes

Good job, Jack...I'm proud of you. You're just like your dad.

@49
Not your IT band. IT band runs from hip to knee on the outside of your thigh. As you were sprinting, it is likely a strong hip flexor like psoas or iliacus. (google both and comapre locations to your pain) Look for a sports medicine DO (doctor of osteopathic medicine) in your area who specializes in OMM. You will not be dissapointed.
Nate, OMS-1

366 steps
14:32

You rock Jack! I wish more of my students would want to do handstands and be as active as you are. I love it when you are at the gym!

sweet!

That was a nice relaxing WOD!! Done in the park in the beautiful Brisbane sunshine.
9.25 but I lost count of the steps! About 280.
Legs are feeling pretty gassed now!

12:55, lost count of steps listening to Pink Floyd.

CrossFit History: On this day, 3 years ago (4/14/09) CF HQ dedicated the 16th hero WOD "DT" in honor of USAF SSgt Timothy P. Davis, 28. SSgt Davis was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

I last did this 400m lunge WOD in Afghanistan and was sore for days. Hoping for increased work capactity this time around.

11:36

Did it in the driveway and across the front walk at about 1:45 AM after work

Previous best was 11:20

Did 100 burpees and box jumps yesterday...legs are TIRED...really had to push the last 100 to get close to my previous time

Tonight

12:18

Legs felt tired...did burpees yesterday jumping back and forth over a barbell I guess it wore my legs out...felt tired really had to push myself to get close to my previous time

Superb Jack!!

@42: I am totally doing "Luna" after today's WOD. Win!

400 lunges
19:48

Great WOD. About 10mins. Didn't count the steps, but damn I my legs are done!! Looks easy written down, but was very hard. Mess you up.

Way to go Jack! Mrs Luna gets an "f"!

m/45/185

12:56- 365 lunges

M/39/185/5-10

Day off from work.
Used real track around home, for 1 lap.
Did not use hands on knees at all this time.
Felt like steps were clearly longer than last time.
1/4= 3.19
2/4= 3.50
3/4= 3.45
4/4= 3.40
=14.34
350 steps.

On Aug 25, 2010...this course must have been short and or the hands on knees had abig factor.
400m lunges
12:35 320 steps.

Steady pace, 100m pace count was around 78-80.
Didn't try to kill this one, use hands on knees so as not to bounce knee on way down.
Splits at 100m intervals were.
3.14....3.22....3.15...2.42.
Clearly could have gone harder if last split was the fastest. Little sore but not too bad. A good little workout.

disagree on he lifting shoes position. They have their place. 1rm squat snatch? Give me proper support and lift in the heel vs. chucks any day.

I can only say thank you to all of you who expressed your knowledge on my calf injury. What a great family crossfit has given me. Again, thanks to all! I will absolutley follow the advise

17:06 did it inside, guessing at distance
can't wait for it to warm up enough to do outside
looking forward to the doms...scratch that, already here

For the injury discussion: I've seen a lot of folks running in the vibram five fingers that only just started running on their forefoot. They have expressed that they are having problems, pain, etc.

My experience with forefoot running is that you need to try and do it in the regular shoes first and then move to a forefoot running trainer.

Now, the shameful product push...Newton runners (http://www.newtonrunning.com/) are made to train you in running on your forefoot. They can be the solution or a stepping stone to running barefoot. These are NOT made for doing most crossfit workouts unless they are running centric.

I've loved mine since I have had them. I was dealing with achilles tendinitis and illiotibial band problems continuously for years with regular shoes and heel running. No problems in over a year with these shoes.

16:06 as rx'd

No distance measurement--400 walking lunges around and around basement wearing 20# vest: 21:16

Wow! so far my time sucks compared to others! lol. First time doing this one; no hands on legs all on hips. I only lost balance twice, but once done, my legs gave out on the way to the bike to train for my tri and then gave out after that walking to the car. Good stuff!! Loving it.

1 lap on 400 meter track (outside lane)- 488 steps @ 27:45

bike- 12.9 miles - 42 minutes

still have to run 2.8 miles today but doing that in the afternoon..

M/38/170/5'10"

400 lunges - 11:33

hhhaaaaaa.. LOVE it! Absolutely priceless. That mom has done a fantastic job w little jack ;)

Way to go Jack.
I'd love a "Miss Luna" WOD now ! HQ, please ... :)
The date was 4-4-11, room 18, 10 minutes, so here it is:
10 min AMRAP:
4 one arm push-ups (Right arm)
4 one arm push-ups (Left arm)
11 HSPU
18 burpees

Who's the girl in the video??

33/m/5'10"/220

as rx'd
17:53 (pr) 352 steps

35/m/5'6"/174

200m
182 steps

#75

I don't know about you, but I come here for the WODs.

Got right under 16:00 and two scraped knees for the effort.

400m walking lunges
430 steps
12:48min

m/33/5'9"/180

417 steps at 20:19

Rx'd at 11:39

No idea how many lunges is 400 meters for me, someday I'll go to a track and find out but not this morning!

350 lunges in 11:04.

Have a great day all! Love the slip from the teacher, hahaha. I hope my future kids are just the same type. :)

I would give my kid a high-five if he came home with that note!

Jack Rocks!!!

And who's the girl asking the question about the lifting shoes? Give her my email...

OH,
15:23
358 steps

As Rx'd
340 lunges in 11:20

Keep up the good work, Jack. It's not your problem, it's Lazy Luna's!

@ Comment #49 - Posted by: bardogg at April 13, 2011 8:07 PM

Have you ever had an inguinal hernia? If so, you may have irritated the incision site scar tissue and need to let it heal (this has happened to me). Or it's possible you've reinjured the actual hernia repair...if you've never had an inguinal hernia before you might consider seeing a doc to rule it out.

17:41

Didn't count the number of steps.

Awesome note from the teacher. Clearly demonstrates how our physical education is lacking.

17:55
380 steps

#75 Do you have an alternative that's equivalent or better and entirely free? I gladly pay $25/year for what you get in the journal. And the free material and access to the community is incredibly helpful.

320 steps, 20:00. With the last 100m up hill.

Sounds like Miss Luna is jealous.

M / 24 / 6' / 170

7:10 275 steps

OUCHHHHHHH. Only time I've hurt that bad is during 2K races in rowing. More difficult than it appears. Lol

Well, this was my first wod....oh my! 380 lunges...~30 min. from reading comments, looks like I have some improving to do, but proud of myself for doing it.

w/ 25lb Vest
382 steps
17:46

#75 I dont know what you are talking about. The WoDs rock, the Pictures Rock, the People Rock, and the demonstration videos ROCK! I guess you can just roll on out of here if you don't think Crossfit.com Rocks.

15:40
400 steps

That is awesome!!!!

m/34/6'4"/210#

400m on the track - 359 lunges

13:05

#60 Munk, 280 steps? How tall are you? The same for #95 Hunter Leo. I think you guys might have been off on the distance. I am a pretty tall guy and had 80 lunges more than you and mine were pretty long...

This is hilarious. Keep up the good work Jack!

M.36.172

As rx'd 13:07

If you don't have a track nearby just measure out 10m with a tape measure and do it 40 times.

#10 - Bubbalito

surely you MUST be joking.

16:53 with ~330 steps across concrete, gravel and a sand volleyball court.

12:19

338 steps...

did it with holly. she did 319 same time

10:52 - VMOs were super pumped after this one.

Went on to do death by deadlift....painful!!

AWESOME PHOTO!!!!!

46/m/185/5'11

14:32 I didn't count steps, but it wouldn't have mattered... I couldn't think or walk straight.

:)

340 steps 19:21 min

M/28/182cm/105kg

I told my kids that would be a detention slip I would have matted and framed to hang proudly in our home!

Our affiliate did:

2 rounds, 3 minutes on 3 minutes off of each skill:

ring dips-count reps
pull ups-count reps
ski erg-count calories

TOTAL: 220 mixed in dead hang L and C2B pull ups

Lost track of steps
14:15
M/40/6'0/180

And they couldn't prevent Jack from being happy ...

i hate it when kids get punished for things that aren't wrong.

Scott L, you must be one proud father.

m/22/189/69"
6:37, legs went on strike immediately upon finishing

My friend sam joined, he got 6:50.
great push, awesome wod. i will be fried for a week!

Comment #17 - Posted by: Angiestone 49 f/115

Too much volume and/or speed work increase too soon, is the general cause for such muscle tears. RICE and increase speed and or distance no more than 10% per week. You'll be fine but smarter.

M/38/6'3"/235lbs CF DOB 2/7/11

Rainy out so I did my gym's WOD.

55 135# DL
55 95# Bench

5:04

Love the pic! thats hilarious.

But sorry Greg, I don't agree with your opinion on oly shoes and the fact they are not necessary. Probably explains why the majority of crossfitters have terrible oly lifting form. you should be able to oly lift in a variety of shoes because oly shoes aren't conducive for a lot of crossfit wods but to say there is no need is ridiculous.

404 steps, 11:24. I am pretty sure he track is 400m...

7'49" done under the beautiful blue sky of Zurich, Switzerland.

@ Angiestone #17
From a doc's perspective: if you heard a pop and now can't stand up on your tippy toes I would get seen by someone to make sure you haven't injured your achilles tendon. That being said it certainly sounds more like a calf injury. ICE, ice, ice!

12:30 m/42/69/165...looking fwd to good and sore legs for the next few days

2011-04-14: 11:26. (Work 20X20m) Lap@:21-:41.
2010-08-22: 11:00. (Track/5:01@200)
2009-11-25: 13:44. (Track)

Another classic workout.

367 steps

8 mins 13 secs

Mfg

M45. 180 lbs

400m - 314 steps - 12.32.

Legs now feel like concrete!

Lost track of steps
16:00
M/26/6'1/205

@ Angiestone #17

From a doc's perspective, if you heard a pop and cant step up on the front of your foot I'd get seen to make sure you did not injure your achilles tendon. That being said it does sound like a calf strain. ICE, ice, ice!

12:30, m/42/165/69. looking fwd to some sore legs...

@ bardogg

I had the same feeling a couple of years ago. I hope this is not it but look up sports hernia. not fun..

17:42 - 492 steps, 3 1/2 laps around indoor short track seemed to (and did) take forever...

WOD #74 - Wow, legs are en fuego. One lap around my high school track. Quick story, I was about 200 meters in when I noticed that one of my collegues in my department had brought her class out to the track to enjoy the mild day, so I had spectators for the last half. I got done and sarcastically said, "Thanks for the audience," to which she replied, "That was really impressive Mr. Overton. How far did you go?" I told her one lap, to which she just shook her head and muttered, "Crazy..." It made it worth every step I took. Thanks CrossFit!

Agility warmup
WOD time - 17:20, 326 strides

M/42/5'11"/255

Great leg work

Didn't time but had fun doing it!!!!!!!!

Alright. I'm down. True story: at a miiilitaaaary school we did over half a mile of walking lunges for punishment/going away present since we were getting a break for Christmas.

16:20 - 390 steps

Good grief!
I can barely walk.
Great WOD.

M/39/5'11"/195lbs

400M
19:15, 312 strides

17:45, my thighs are burning....

this morning...WOD #4

60 Burpees plus 1 OH. 2 very close attempts. 90# is my 1 rep PR so happy w/ results.

436 Steps. My watch obviously stopped working so did over 400 meters. 16:00.

Don't normally post here, but all I've got to say is Rock On Jack!

F/40/5'6"/150

18:03 - 371 steps

400 walking lunges - 12:45. Lost count of steps halfway through because I was not paying attention.

18:15

M/49/5'10/175
15:25

CAUTION: Be ce careful walking down stairs the rest of the day!

Re: picture

Initially I thought it was outstanding that Jack benched for 10 minutes. My only question was what was the weight and how many reps did he do? :)

Now I realize Miss Luna didn't like him doing handstands.

I hope he did burpees during his 10 minute benching.

Anyone out there have any ideas on how I can get better with my muscle-ups?

@ #108

The distance was mapped on my GPS. Strides were at the limit I could lunge to. 6' tall.

11:46
Lost count of the steps.

The 3 flights of stairs back to my office sucked...

Jack is my hero.

Semper Fi.

Anyone have any ideas on how I can get better on my muscle-ups?

Awesome job JACK! We love having you at our box!!! One of our little OG members! <3

-charisse

www.crossfitproper.com

Wow, did this one on Sunday for the first time...I have a bum knee and couldn't do the running portion - My legs hurt for three days after!!

376 lunges
22:29

great pic. go jack go. while doing today's wod in parking lot of y, suddenly there were daycare kids at a fence on the hill, looking down on strange man lunging with weight overhead (me), struggling up and down the hilly parking lot. Maybe one of the kids will go home, pick up something heavy and lunge around the living room? ;) I can just hear dad/mom: "Now Joanie, wherever did you learn to do *that*?"

w/u - cfwu x 1

As RX'd and *scaled up* (me so proud): kept 10# plate overhead whole time -- 433 steps, 17:35, serious hill for most of way out; serious downhill on way home.

c/d - 1 squat and rest in down position. Nuff said

Legs quivering one hour later. Whole body vibrating in fact

m49-5'11"-190 and falling

as Rx'd:

13:21

15:24 lunging back and forth in 8m intervals. lost time turning at each end so I'd say probably 14:45 would've been my time. still not my best

14:56, still sore from doing Murph on Mon for someones Birthday

Mag #151. Download Rob Miller's 3 part series on muscle up progressions from the Exercises and Demos hyperlink on the left. It helped me to do my first one.

On the topic of lifting shoes..

I got a pair of ECCO Biom B's for free, they didn't fit my brother, and have been pleasantly surprised by their versatility. Supposedly they are designed to be ECCO's natural running option but I wouldn't recommend them on that front. They do, however, force a nice midfoot to BOF landing and have a stiff heel that I think is comparable to a lifting shoe, though not as high of course.. All in all they are my favorite crossfit shoes when going from something heavy to running.

I have no ulterior motives, I just liked the shoe and thought I'd share.

last time I did this WOD, I forgot to bring a stopwatch with me to the track, so I used my mp3 player and looped just one song, noting the track length of the song x how many times the song played.

"Walk" by Pantera is 5:16 long if anybody wanted to know!

29 / m / 5"11 165 lbs

14:55 / 372 steps

BRUTAL leg WOD

400 meter Walking lunge

319 steps in 13'45 while wearing body armor

15:28 min
lost count on the steps

anybody else get a kick out of knowing that the wod they just did (or will do) is also being done by elite athletes like spealler, khalipa, holmberg, the chans -- and it will kick them hard too -- and it's helping all of us get fitter? finding that incredibly motivating and cool today.

Since nobody has touched this yet...

As far as lifting shoes go, wear them. That "unknown" and "unknowable" dogma doesn't fly when you're pushing the loading on your body to extremes. If you're doing a WOD like Nancy, which is pretty lightweight OHS and running, wear chucks, tennis shoes, or even Vibrams if that works for you. If you're going to max out on OHS, snatch, squat, or whatever, wear lifting shoes because of the support...Common sense. CF doesn't consider extremes where the margin for error is very small.

I'm disappointed that Coach didn't address this as it is glaringly obvious.

9:45
378 steps
This was a good one for me, I love lunges.

m/37/6'1"/205

400 meter Walking lunge

Time: 9:13, 334 steps

Quad-KILLER!

not trying to be rude...

but if 400 m is one lap around a track, how in the hell could it take 15 plus minutes to do this?

I'm sure it's harder than it looks. but its 1 lap. not really seeing how its possible to take so long. guess i will find out for myself tonight.

BRUTAL! on paper this workout sounds like a breeze. In reality it is tornado of pain. Loved it though.
30/m/160
20:29

12:31 min.
didn't count the steps

13:07
I did this by a 25m pool. The first 8 lengths of the pool were really slow. I looked at my watch and picked up the pace from there. I was fiddling too much with the bandannas that I tied around my knees to prevent scuffs from the concrete. I finally figured out where I should have tied them, but by then I had already lost too much time. Way to go.... Longer strides next time
100822: 12:24

CFWU x3

12:34
as rx'd
369 steps

@168 -- one matt to another -- i took well over 15 mins (17:35) and have id'd some reasons why so slow: 10# plate OH; strict-knee touch on 95% of my lunges; after first 50 unbroken, had to stop every 20-30 lunges so arms, chest, and legs didn't explode; used car odometer to estimate distance, so it could have been anywhere from 375-500 meters I did; and i wasn't on a track but a pretty hilly parking lot with the uphill quarter mile first.

Take away the OH plate, the hill, and put me on a track that is a quarter mile, and I'm guessing I'm below 16, maybe 15 for this baby. but make no mistake -- unless you have a huge stride and beastly lung/anaerobic capacity (which i do not), this wod will smoke ya. looking fwd to how you do with it.

14:36, ~418 steps

#17: Sound like your achilles!!! Get it checked ASPA

@ Matt, 168. No offense taken. All I know is I did it as fast as I could, using proper lunge technique, making sure my front knee didn't leak over my foot, not pushing up on my knee. By all means, do it fast if you can. All I know is I needed every second of my 17:20.

3, 2, 1, Go brah!

m/29/6'0"/170lbs.

13:55, 326 steps

As RX'd

In body armour, in Afghan

17:08

Last Aug 22nd I started following cfmp, so this WOD was the first crossfit workout I ever completed! :)

rx'd 380 steps in 16:15

Then, I did 47 burpees for day 47 of my 100 day burpee challenge.

And one more thing....
@120, Kaaaaaammmmmppeeeeeerrrrrrrrrrr!! I got your Star Trek reference, just saw it too late to comment. From the looks of the results from yesterday, we had some James Tiberius Kirks doing that WOD. They don't like to lose!

14:17 and 392 steps
That beats August's time!

348 steps...19:30...I can barely move!!!! Great WOD especially after yesterday!!! Get it!!!

Did this two thanksgiving's ago. It nearly killed me as I couldn't walk for a week.

Greg Glassman keeping it real with the lifting shoes video. I laughed a lot...peed a little...

I dont know distance, but i did 400 steps in 10:41. probably was a little short

1/4 Mile (I think I went about an 1/8 mile too far)

423 steps

13:00

guesstimated the 400 meters at work Parking Lot.

240 Steps in 14:10

My legs feel like JELLO!!!!!!

hahaha nice!!! well done GreG! :)

got my first crossfit OUCH today. Was doing 24 inch box jumps this morning. On number 81 my brother in law started talking to me and got me distracted. Came down on my left knee, then rolled and the box slammed into it again above the knee! YIKES! Hurt like hell but pissed me off more than anything. Got up off the ground and knocked another twenty out just to show that inanimate object who was boss! Go Corssfit!

11:44

Get that kid an ice cold cup of kool-aid!

43/m/176cm/72kg

As rx'd on a 400m track

357 steps

10:15

Done 7 hour after CF Games Open 11.4 WOD. Not a PR.

wonder if he did handstands in detention

DND
m/53/6’/215

DND
m/53/6’/215

funniest picture i've seen yet

Rx'd 12:58. Buy in: shoulder mobs, HSPU negs 3x3, OHS 10-10-10 at 45-65-65. Yep, take away 60 burpees and 55 pounds of weight and I can OHS with the best of 'em!

Cash out: snatch practice, more mob work on shoulders.

Pat Overton #175 - ha ha, that is right. Me, I was more like Sarek. "This is just not logical!"

Wow, unanimous support for Jack! How about some background information before everyone continues to praise this boy? Here's a challenge for those of you who have jobs. Next time you are in a meeting and your boss is talking, get up, walk to the wall, and do a handstand. While I know nothing about this specific teacher or her school, the boy's punishment does not reflect poor teaching or a poor PE program. As a physical educator, I use many of the exercises that are part of CrossFit Kids during my classes and as part of an after-school fitness program. However, students in PE classes who fail to follow instructions are disruptive to others and can risk possible injury to themselves and/or others. Removal from activity is often the most effective way to make students understand the need to follow instructions from the teacher. Based upon the information given, Miss Luna should be applauded as opposed to being criticized for her response to the situation. I hope that she explained to the boy that there is a time and place for his actions, a message that the person who posted the picture, and the people who responded to the picture, certainly didn't explain to him.

m/33/178
6 Hill Intervals for 3.0 miles
THEN
400M WLunges 16:23
FMLegs

@Mike D
Take a deep breath and find a sense of humor.

Didn't have a track or an easy way to measure it out so I shot high.

400 in place lunges @ 14:58.

So I have a question if anyone is willing to share, I suck @$$ at overhead squats. It is a very awkward move for me. I was able to get yesterdays in but only @ 95 lbs. SO what was anyone's Ah ha moment for these and getting them done correctly? What was it that made things click? Was it something in form or was it just starting at really low weight and working your way up?

Thanks

T

387 steps in 19:31

17:35, 390 lunges - 1-2 assisted/spotted with hand on knee.

M/33/6'3"/200

3 sets, 240x3

11:20 on the Lunges (348)

didnt count steps.. 08:30 time.. PR.. by 1:30..

10:38
387 lunges

18:30 (384 steps) on Treadmill... Probably would have been faster on a track. GREAT WOD!!!

Hey Mike D,

I think the point is the description of his behavior he is being punished for. It doesn't say anything about being disruptive or not following instructions, it states he was punished for "doing a handstand against the side of the wall."

no access to 400 meter area so my workout consisted of 135lbs
squatted for 20 mins
147 reps

11:58 (pr) 400 steps

20:37

rxd 16:30 408 lunges (400m on farm)

35/M/6'00/189

363 Steps
15:41

32/M/165lbs

Didn't feel like getting out a meter stick and measuring so I did 10 laps around the gym.

600 reps in 19:45... my legs are not happy

18:26

328 steps.

Buy in: 5 min on crosstrainer, 2 x 30 crunches, 2 x 30 back extensions, stretch (emphasis on legs)

As rx'd: Used basketball court for walking lunges; 87 ft long; 400m = 15.6 lengths. Time was 14:52.

Cash out: Stretch legs again because they are toast. 25 min on crosstrainer.

Not sure I'll be able to run tomorrow as planned. Lower back is hurting from yesterday and today. I'll push through...looking forward to tomorrow's WOD.

Please fix the leader board.

No more new features. Just make the leader board work please cant follow myself and now my friends are having trouble too we have no idea where we are really at its really making us wonder, the site isnt fun without the correct results.

19:29
440 steps

As Rx'd - 14:46

1 second slow than PR! Grr!!!! Didn't count steps.

I'm not sure if I did exactly 400M, but I took 356 steps in 13:15.

330
14 min

The highest honor you can give a child is to put something that they did really well at, say a picture or a test, on the refrigerator; however, no refrigerator in the world would be able to contain the awesomeness of this slip. I literally laughed out loud and said, "Nice work Jack!"

10:35 - 252 steps

m/21/166/6'0

Track was busy so did the outside lane. So a bit more than 400m. 374 steps / 19:02. In august i took 21:32 and had knee surgery in October. Woot!

M/31/5-9/165
Crossfit week #7

As rx'd
23:40

M/32/6'1"/190lbs

16:40, lost track of steps because I was in so much pain!

As Rx, 1/4 mile outdoors on running trail using distance markers.

12:19 (PR)
355 steps

Improved by over 5 minutes since the last time this one came up in August! Tried to keep a steady pace that I could sustain without going too fast. Did a 400m run for cool down.

I'm gonna be sore tomorrow!

400 steps

444 steps 23 mins.

40M/5'10"/170#

W/U: 400m walk; 400m jog.

As Rx: 10:05 (395 steps).

C/D: 400m jog; 400m walk.

New PR by 8 seconds. Took one less step. Done on outdoor track (57F, 37% humidity, wearing VFF). Back knee "kissed" the ground at bottom; full extension at top.

That picture is hilarious

Mike D - I think Jack was at recess. He just turned 6 and is a normal 6 year old who does all those fun, physical, healthy things that we wish kids today would do. He's watched the members at CrossFit Proper since he was 3, so naturally he will pick up movements such hand-stands, squats, burpees, etc. I think he fully comprehends that what he did was "bad" and not to be done at school anymore. Developmentally, he’s at the age where he is learning, trying to be industrious, accomplished and please his teachers. So, naturally, getting the bench slip was a bad thing to him. In fact, his parents said that he's really embarrassed about getting the bench slip. When I saw him the other day, I told him “Good job on that hand-stand. Don’t do it again at school.” I sure hope society doesn't knock that desire to run, jump and MOVE out of him, like it's already done to a good chunk of kids out there. While I am not a teacher, and have not experienced how it is to manage a group of kids with some that are being disruptive, I can understand your concern. I have a son who came home more than once with teacher comments that he was being disruptive in class. He’s an adult now, and a pretty good CrossFitter and CrossFit coach at the tender age of 19. His energy was funneled appropriately. So, no worries--Jack’s parents have talked to him about the right time and place for handstands and such, and he too will be an awesome CrossFitter one day. It was simply poor judgment of a 6 year-old – a lesson to learn. But, not a reason to stop doing hand stands.

No track so did 400 lunges in 27.35 minutes, great workout!

M50 6'2" 195 I'm sort of a crossfit novice. Saw this WOD and thought it was too easy so I tried to do it on hill with two 25lb dumbbells. Boy, am I a dumbbell! 25 mins later I could barely walk up my driveway.

Didn't do todays mainsite WoD, as I would like my legs to be fresh for the Open on Saturday. Here is what I did last time:

100822: as rx'd 12.15, 368 steps

Today, I did a workout I found on wodder.com, which compiles WoDs from boxes around the world. This one is from Crossfit Center Mass:

Four rounds for time of:
400m Run/ 15 HSPU/ 15 foot rope climb, 2 ascents

as rx'd: 15.27

Games Open 11.4. Details there.

32yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips, 3 HSPU per round.
Jog 400M

As rx’d: 17:29 / 384 steps
Foam roll after
Compared to 100822: 17:10 / 369 steps

Am I the only one who doesn't know what a "bench slip" is?

At first I thought it might have something to do with benchpress, but that made no sense.

I give up.

m/225/36/6"0

as Rx'ed, 321 steps, 25:26.

steps are approximate, I kind of lost track.

13:57, 1' chat w/ Saigon in middle
length of Kingswood, back to Jesmond stop sign

Last time: 11:05 as rx'd
Desert Park down to footgate and back
351 steps, ish
November 24, 2009 8:48 PM

As rx'd

10:49

339 steps

M/34/195

436 steps/13:30 (pr)

Is anyone else show "n/a" under their name for regional rank? I have completed all of the wods.

363/13.02

longer steps = longer time

keep steps in low 400s

10:49

at comment #240 Dan: yes, many people are "N/A" i've emailed games@crossfit.com and they say there are still problems with the leader board but not to worry.

I have a 3 YO Jack. He can do air squats I would kill to be able to replicate and OHS with a pipe like you wouldn't believe. Oh to be a toddler and be so close to the floor!! I certainly wouldnt mind him bringing home a bench slip like that.

M/43/5'11"/185

361 steps

14:51

(next time do it on the grass or with knee pads since the pavement slows you down)

m/37/204/5'11

375 steps

17:26

cfwu

440 walking lunges, light knee touch

14'00"

WU: row 500m, PU/dips/SQ

Rnds of
3xPC 185-205-225-185-185
5x24" BoxJump
20x DU's
rest 3-5min

3xDL 295-315-315
5x24"Box
15xC2B PU's
rest 3-5min

3rnds of:
30xlunges
run 250m
5:20'ish

situps and mobility

later,
b

m/23/180

9:16 as RX'd

15:09
385 steps.

M/65/183
400 meter Walking lunge
17:38/ 470 steps

17:24
376 steps

m/22/160/5'9''
rx
17mins

f/21/157/5'2''

200m scaled
14mins

1 mile run
Then
6:00 X Trainer
then
2 Laps of Walking lunge at Summit basement
then
30 K's to E's
then
25 Push-Ups.

m/27/174/5'9
10:52:37 in 346 lunges as rx'd

550, 13:30

21:18

#17 angiestone

I ruptured my calf muscle a couple of years ago and the pain was out of this world. I felt like I actually heard a pop and it felt like I was hit in the muscle with a hammer. Does your foot on your injured leg look bruised? If so, you may also notice the contour of your calf muscle may change during the healing process. It took several weeks before I could resume workouts. Good luck, hopefully this did not happen to you.

as rx'd 13:59
362 steps

13:14
380 steps

@ Matt #168 - Hey some people are at different levels of fitness than others. Some people may be new to these workouts so you shouldn't break down their confidence with your condescending/arrogant comments. And it is difficult, I've done this WOD before, it kills unless you have legs of steel. So please be more kind to those who post their comments here, you didn't start out as a super athelete either.

M/20/145/5'10"
17:01

Just wondering if I want to gain shoulder strength (to help with handstand push ups), should I supplement the WOD with a shoulder exercise or just constantly try to do handstand push ups in my free time?

350 steps 22:57 I had a lady call me her hero while I was about 2/3 of the way through. Gave me a real boost!

13 minutes even
356 steps

f/26/5'5"/140

16:41 Rx'd - 444 steps

13:08, new pr by 52 sec.

14:07, new PR by 2 min

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

12:17 as rx'd.

403 lunges. Ouch.

M.37.180.5'10"

396 steps didnt keep time. Legs feel fine today.

M/20/5'9"/160
Did not really enjoy this workout

12:56

As rx'ed 11:47. Followed by a 5 hour car ride. Ouch!

M/39/187

370 steps
15:30 (PR)

At MP track in the mud and moonlight. Not for sure about the step count because it was hard to concentrate on that once the hurt set in. Knew I was in trouble at 100 steps. This is gonna be horrible the next few days. Wow.

385 lunges 8:57.
M/24/5'10"/160

14'35"96

Ouch... 19:19

a little over 35 lengths in exercise room (~23m). didn't count steps

16:18

about the same as last time ... probably would've been faster if I wasn't constantly turning around

After 8x500m intervals at 15.5-15.8 km/h, we did a 500m lunge walk: 413 steps and a lot of sceptical looks from 'regular' walkers..

447 lunges 29:27
I must have the shortest legs in the world or I went to far. My guess I have the shortest legs in the world. I saw someone had around 250 lunges, I was just past half way at that point. My legs are shot. Congrats to all of you under 29 minutes which I believe is everyone who did this besides me.

12:35, 310 lunges

312 10:01

12:35, 310 steps,
m/5'10"/190/scorpio/likes long walks on the beach.

m/28/5'8"/192

Didn't measure; did 375 steps in basement. Closer to 450 meters. Very few rests, of not more than 5-7 seconds.

19:02

PFT: 20/100/21:55 276

14:02 / 369

35 yom 215 bwt

as rx'd
time 14:40 / 342

460m

11:06

m/36/165
12:17, pr

18:01/ 263

Well, I'm sitting in Afghanistan and I have to applaud Jack for demonstrating the ability to perform a handstand "against the side of the wall". I know a lot of adults that lack the co-ordination, strength and willingness to perform such a movement, so good on you Jack. The action is far from being "bad" and "lack of judgement" in a 6 year old is, well.. he's 6. Punching a kid for no apparent reason would be bad and demonstrate a lack of judgement BUT most would say it is normal in the development of a 6 year old boy. I'm not a teacher or a child psychologist but I do have 2 boys and have 2 brothers so I would like to think I know a little on the subject. Furthermore, we're speaking of a 6 year old so we shouldn't be comparing his actions to those of an adult in a boardroom meeting - not relevant. Instead, we should be applauding the positive influence of his parents and their lifestyle choices of doing CrossFit (physical activity). I know a lot of idle turkey parents that would much rather stick their kids in front of a gaming system but not Scott. No, this responsible father is already being a positive influence on his boy by introducing him to fitness and also for supporting him even after the "slip". Good on you Scott!! My wife, Veronique, and I CrossFit at home with our two boys (3 and 7) and they too try to mimic the movements. I'd rather have a son that gets a "bench slip" for performing gymnastic movements rather than punching some kid.
FINAL POINT - It's recess people so let the kids play. Oh, and I also applaud teachers. They have a difficult and important job but I don't applaud this teacher. She showed poor judgement in giving Jack a "slip" during recess.
Scott - shoot me an email with Jack's t-shirt size and mailing address. He deserves a Kandahar CrossFit t-shirt!!

jonathan.letendre@kandaharcrossfit.com
www.kandaharcrossfit.com - Home of the 2011 Afghan Games!!!

12:08/ 396 steps

Angiestone -

What you describe sounds like something that happened to me a few years ago while playing ping-pong. I planted and pressed off my foot and the plantaris tendon/muscle popped.

http://en.wikipedia.org/wiki/Plantaris_muscle

I just had to wait for the pain to stop, and things were fine.

As stated - go see a doc.

m/41/156
300 steps
15:40

13:05(pr)
392 steps

400m
337 lunges
12:27

353 lunges in 18:05. 2 lovely lunge-berries on my knees.

400 lunges 20:03

did 1200' as I did last

12:41(13 something last)

Luna wod:
AMRAP in 10 min of
10 handstand pushups
30 sec wall-sit

Have to mimmick the bench time too

20:02 445 steps

24 / M / 5'9" / 135lbs

Thursday
AMRAP in 10 minutes of
60 bar-facing burpees
85lb overhead squats, 30 reps
10 muscle-ups

0 rounds + 60 burpees + 11 overhead squats: 71 reps

Today
Walking lunges for 400m

14:10, 384 lunges

15:36 as rx'd in the pouring rain

totally lost count of lunges

M/34/5'8"/180

M / 26 / 6'5" / 185

As Rx, 400m on a track (in my brand new VFF!)

9:42
394 steps

My second favorite WOD behind 'Murph'

45/171

450 lunges - 21:07

I already had mat burn on my knees from jiu jitsu so this was not fun at all.

290 lunges

17:30

32 yom, 190 lbs

13:58 (pr)

328 lunges

Just started crossfitting again after a year or so not doing it very often.

12 mins 4 seconds 311 steps

after doing max squats. Sore legs now!

11:34 323 steps (pr 9:57)

10.41 as Rx'd

21/m/5'11"/173

m/23/5'10"/165

My legs are going to hate me for this one tomorrow.

17:25

290 lunges

m/38/6/185
As Rx'd
10:02

f/29/501/140
As Rx'd (with cold)
14:44

18:51 mins
approx 270-290 lunges (lost count in the burning pain and my 1 year old and wife cheering me on :-)

Not rx'd, as at the end I had to use my arms on my knee to keep balance and give a little push. I never thought I would achieve 250+ lunges in a workout. I started Crossfit last month, and even since then I can tell improvement!

Thanks!

m/32/6'/195

Didn't measure it out figured I was close.

300 Steps
14:10

18:51
270-280 Steps

Not fully rx'd as couldn't keep arms behind head the whole time. Had to help support myself with arms towards the end. My 1 year old and and wife were cheering me on, so I lost exact count :-)

BURNED!

I made up a rule/saying a while back..."never underestimate the WOD" this one killed me.

20:25 @ 312 lunges.

M/23/70"/193#

8/22/10
18:43

4/16/11
17:47 (PR )
393 steps

18:30

18:34, 369 steps, Rx'd

10:03 / appx 390 steps

16:02 / 392

So rumor has it that Jack did a pistol on the bench he was sitting on.

4 days later my quads are still blown can't count how many times i've buckled going down stairs :)

no track, so 400 walking lunges for time:13:45

f/41/5'5"/120

CFWU x 3 at YHS track

388, 8 step less than previous

17:22, 1.5 minutes slower. Previous was reps of 20 so will try that next time, this defaulted to reps of 10s....

13:56 rx

386 steps
25 mins. Killed me. took lots of breaks.

200 walking lunges
half distance lunges, half walk/jog

400 13:47

352 steps - 13:58

333 steps 15:04

1/4 mile walking lunge (indoor track)

~335 steps

10:01 (pr)

As RX'd
11:30 257steps
iz

I've had a few "rest" days as I've been tiling our shower wall. 352 steps, in 14:23. warm-up and cool down- one mile run to/from track, with Snoopy.

10:06

14:50

360 steps
20+ mins

row 1000m 4:24
10-10-10 dips

358 steps
15:36 (PR by 1:35)

11:18 approx. 400m

m/178cm/87kg/35y
354 lounges 12:59
(last time 390 lunges 13:45)

21.35. 400 steps. No way to measure. Figured 1m/step

12:13 as rx'd 315 steps

15:30, 382 steps (on treadmill @ L1)

10:46

WU
400m walking lunge
392 steps / 18:00 Outside edge of indoor track
100829 - 17:14 (355)
091202 - 13:26 (312)
071216 - 16:06 (329)
070829 - 14:10 (325)
M/50/197#/72"

200 m
12:02

Ouch

11:34
Previous best was 12:39

400 m
10:23
323 steps

m/37/5'9/182
CFWU-3. From home. Superman. Burgener. DU.
12:32 367 steps
In back yard. Good job pushing to string together a bunch of reps. Kept core pretty tight. Good "position"
8/22/10: 12:50 - 365 steps.
11/25/09: 15:45

8:32

200 lunges

13:10
320 lunges

2nd wod after 'Hammer' ouch!

342 steps in 10:58

M/175/5'7/31

410 steps
16:20

As rx'd on track: 379 steps, 12.26

325 steps, 12 min

done following interval work

11:17

13:46, 415 steps

11.21, 424 steps

as rx'd: 10:06 PR @ 370(?) steps. I lost count after 350.

At track by KG
CFWUx1 + jog around track
13:11
Legs were in pain for couple days afterwards – hard to walk!

13:28 (~410 lunges)
used mapmyrun on iphone to get distance

12:40 ish about 380 steps

At the Howard track: 10:26 (pr)

Last time 12+

8:16 (304) steps based on mapmyrun app dme