May 9, 2011

Monday 110509

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

Kim Malz 9 rounds + 4 pull-up (16lb ball, 1.5pood). Post rounds completed to comments.

MiamiL1_ChicagoL1_VirtuosityL1_FlagstaffL1_CFVerveL1_AtlantaCPC_RainierCFK_th.jpg

Enlarge image

CrossFit Level 1 Certificate Courses: I Am CrossFit, Atlas CrossFit, CrossFit Virtuosity, CrossFit Flagstaff, CrossFit Verve.
CrossFit Coaches Prep Course: CrossFit Atlanta.
CrossFit Kids Course: Rainier CrossFit.


"Setting the Tone" with Kent Stamey, CrossFit Journal preview video [wmv] [mov]


"Quick CrossFit Kids Games: Farmers and Lumberjacks" - video [wmv] [mov]


"Go as far as you can see; when you get there, you'll be able to see farther."
- J. P. Morgan

Posted by lauren at May 9, 2011 5:00 PM
Comments

So if I were going to train specifically for "Fran" I couldn't have programmed better than HQ has so far this month...

Comment #1 - Posted by: ksan at May 8, 2011 5:14 PM

I went to buy a t-shirt from the crossfit store and the new styles are horrible. They look like a $5 shirt from a discount store. HQ where are the edgy, in your face, proud to be crossfit apparel? Has the Reebok merger made you go politically correct?

Comment #2 - Posted by: me at May 8, 2011 5:32 PM

@comment 2-I couldn't agree with you more. The new shirts are pretty lame.

Comment #3 - Posted by: Lawrence at May 8, 2011 5:56 PM

CrossFit Kids Cert. @Rainier CrossFit ROCKED! I learned so much - can't wait to put it to good use! The Instructors are amazing - they love, believe, and are passionate in what they are teaching and it shows. We were lucky to have them teach all of us! Thank- you Todd and crew. Awesome job! I wouldn't change a thing.

Comment #4 - Posted by: Stacy Bosman at May 8, 2011 6:12 PM

Rockin' it Kim!! FRAT's proud of you!

Comment #5 - Posted by: Apolloswabbie 74 209 47yoa at May 8, 2011 6:15 PM

Can somebody please explain what 1.5 pood means?

Comment #6 - Posted by: Jim at May 8, 2011 6:25 PM

@1 haha I think the programming has been "fran friendly" too! Was actually gunna hit fran in the next cycle this week, sub 3min where you at!

Yesterdays brutal couplet as Rx'd in 16:59

Comment #7 - Posted by: Joe-fiT at May 8, 2011 6:25 PM

Great pic...and, congratulations to everyone that achieved CrossFit Level 1 status this weekend! It was a great time...got a chance to meet and work with some awesome CrossFitters and a helluva L1 Certification Training Staff, here in Chicago. Thanks guys!!!

I would, now, like to make a correction: Pat, Reebok does have wristband stopwatches. I did a Google search on "Reebook stopwatches," and found a "slew" of 'em. But, still, as a CrossFit sponsor and having an interest in what we wear as CrossFitters, I would like if you conveyed the need of a wristband stopwatch that is appealing to and marketed well enough throughout our ("time-oriented") community, during your next meeting with Reebok. The one thing I noticed as I looked around at the wrist of everyone wearing a watch, this weekend, we all wore something that seemed to be stopwatch-based. I wonder how many of us donned a Reebok stopwatch?!? :-)

Food for thought...

Comment #8 - Posted by: Jelani M. at May 8, 2011 6:26 PM

@ Jim,
a 'pood' is a measure of weight for kettlebells. 1 pood is 36 lbs. 1.5 is 54, 2 is 72.

Comment #9 - Posted by: Timm at May 8, 2011 6:31 PM

Thanks for that Timm. Is there a reason why that is used instead of just nominating the kettlebell weight in lbs?

Comment #10 - Posted by: Jim at May 8, 2011 6:38 PM

Awesome CrossFit Level 1 Cert this weekend at CF Verve....thanks to all the coaches!

Comment #11 - Posted by: Brian Gallant at May 8, 2011 6:38 PM

"Fran" on the first day of Level 1 Cert at Crossfit Atlas in Chicago was awesome! Thanks HQ staff!

Comment #12 - Posted by: ANDY HOULE at May 8, 2011 6:47 PM

@ Jim,

it's russian.

Comment #13 - Posted by: todd at May 8, 2011 6:50 PM

@Jim,

it's Russian.

Comment #14 - Posted by: todd at May 8, 2011 6:51 PM

Cf kids course this weekend was by far one of the most influential learning experiences of my professional career as a coach and fitness trainer. Every instructor was confident and knowledgeable and taught with authority and candor. I am a much better coach because of this seminar and I am confident in my ability to provide a fun and effective cf program for preschoolers, kids, and teens as well as fine tune my coaching towards adults.

Comment #15 - Posted by: robert sax at May 8, 2011 6:54 PM

Awesome Cert class in Miami(I Am CrossFit)
Great group of Instructors, great experience!

Comment #16 - Posted by: Gabriel Perez at May 8, 2011 7:02 PM

Great level 1 at Atlas CrossFit this weekend. Thanks to Pat and the Team!

Comment #17 - Posted by: Chris at May 8, 2011 7:06 PM

THANKS TO ALL THE GREAT TRAINERS AT THE DENVER CERT. I WALKED AWAY WITH ALOT MORE THAN THE TRAINING. I WALKED AWAY WITH MORE FUNCTIONAL MOVEMENTS THAT WILL BETTER EQUIP ME AS A DENVER COP TO COME HOME TO MY FAMILY EVERY DAY. FOR THAT, THERE IS NOT ENOUGH THANKS.

-TODD

Comment #18 - Posted by: todd at May 8, 2011 7:08 PM

THANKS TO ALL THE GREAT TRAINERS AT THE DENVER CERT. MORE THAN THE TRAINING, I WALKED AWAY WITH BETTER FUNCTIONAL MOVEMENT THAT WILL HELP ENSURE I COME HOME FROM EVERY DAY AS A DENVER COP TO MY FAMILY. FOR THAT, I CANNOT THANK YOU ENOUGH.

Comment #19 - Posted by: TODD at May 8, 2011 7:09 PM

Congratulations to everyone that achieved Level 1 Certification status this weekend, at Atlas Chicago! It was a great time meeting and working with other CrossFitters and learning from a very informative and knowledgeable training staff: Pat, Curtis, Nadia, Doug, Joe, and Kelly...you guys rock!

By the way, I've since learned that Reebok does have wristband stopwatches. Nevertheless, it would probably serve them well to offer a wristband stopwatch that's appealing to our ("time-oriented") CrossFit community. Especially, since they care about what we wear...

Comment #20 - Posted by: Jelani M. at May 8, 2011 7:27 PM

This looks like something that was in mind for the CrossFit Open but they decided to go with 11.5 & 11.6 in the form that we did them. Pretty sure I would have done heaps better on this but so would most I suppose.

Comment #21 - Posted by: Dale Finlayson/ M/ 28/ 78kg/ 176cm at May 8, 2011 7:34 PM

Which exercise should I substitute for wall ball because I do not have the equipment?
thanks

Comment #22 - Posted by: alex at May 8, 2011 7:34 PM

Thanks Lisa, Josh, Eric & Austin! The level one course at Flag was phenomenal. You have eagle eyes and huge hearts. I am much improved for having attended. The information, motivation, and perspective you provided was invaluable!

Comment #23 - Posted by: Scott at May 8, 2011 8:08 PM

It was an amazing wknd at the Denver level one!! Thanks to the amazing staff and trainers that worked so hard this weekend....it was so well run and a truly great learning experience.

Comment #24 - Posted by: Tiffany at May 8, 2011 8:22 PM

A big thank you to the Chan's for hosting my Level 1 Cert. You two and the staff included taught me so much this weekend. I am more than happy to officially join the Crossfit Community as a Level 1 Trainer.

-Jerry S.

Comment #25 - Posted by: Jerry Sena at May 8, 2011 8:42 PM

The Crossfit Kids cert. at Rainier Crossfit was a life changing event. Not only did I learn how to teach Crossfit to preschool, kids, and teens, but I learned tools that I will use in my parenting at home as well. I couldn't be more excited to implement Crossfit Kids at our box. Todd and the rest of the great coaches reminded us what a wonderful opportunity we have to shape our next generation. Thanks guys for yet another fantastic certification.

Comment #26 - Posted by: Meaghan at May 8, 2011 8:48 PM

10 rounds + 4 PU's
23 lb ball

Comment #27 - Posted by: Mik at May 8, 2011 8:55 PM

Thanks to all the instructors for the Level 1 course in Flagstaff, Lisa, Josh, Eric & Austin. Your personalities, training, instructing was rewarding. Thank you for inspiring, encouraging & motivating us. We will never forget 'fran' at 7000 feet...

Comment #28 - Posted by: Tony at May 8, 2011 9:11 PM

@ #2 not sure what your complaining about, one of the shirts has barbed wire on it.
Don't don't follow mainsite too much, but this workout will go on the list for a future date

Comment #29 - Posted by: Brennan at May 8, 2011 9:23 PM

I want to thank HQ for sending these wonderful people out to the CF Kids Seminar in Sumner,WA.Too much knowledge under one roof, too little time with them. The staff was AWESOME, from Connor with his knowledge from being a CF Kid himself, to Jon with his knowledge of the statistical and amazing amount of knowledge on studies of what works and does not, to Alison with her knowledge from being that kids coach that we all wish to be one day, and eric the quieter one with amazing knowledge and checking up on us to make sure that we are grasping everything, to TODD with his amazing amount of passion for this lifestyle change that we can offer our future crossfitters. Last but not least, THANK you LAURIE, very welcoming, OUTSTANDING, great choice of a box to hold a kids cert, (The Cues, Coaches, Atmosphere, Amount of Lecture, Hands-On, Games, Perfect) AWESOME JOB!

Comment #30 - Posted by: jose l at May 8, 2011 9:45 PM

M/31/6'2"/190
Toned it down to 7 kg wall shots
and 35# kettleswings
8 rds +9 kettleswings

Comment #31 - Posted by: Jesse at May 8, 2011 11:47 PM

Ihave just started doing cross fit at home and love it thanks for the great workouts

Comment #32 - Posted by: Maria at May 9, 2011 12:16 AM

12 rounds 9kb swings

Comment #33 - Posted by: charbs 185/m/26 at May 9, 2011 3:13 AM

Thanks CF and Atlas Fitness for the Level 1 this weekend. Outstanding instruction and great facility. I learned what I have been doing wrong for almost 6 years. I'm sorry that it has taken me this long.

Comment #34 - Posted by: Tim L at May 9, 2011 3:32 AM

replaced wall ball with 45lbs thrusters
9 rounds + 5 Pullups + 8 Thrusters
M/25/200lbs/5'11"

Comment #35 - Posted by: AdamW at May 9, 2011 4:24 AM

Rx'd
9 rounds + 7 Kettlebell Swing

Comment #36 - Posted by: JBarr M/28/5'11"/198 at May 9, 2011 4:43 AM

sub'd wall ball for 45lbs thrusters and had to use 1.23 pood kb.

8 rounds + 5 pu + 10 thrusters.
M/25/155lbs/5'5"

Comment #37 - Posted by: Oz at May 9, 2011 4:56 AM

10 rds + 5 pullups

Heart wanted to explode....felt like I was doing windsprints on a track. Loved the WOD!

Comment #38 - Posted by: JC at May 9, 2011 4:58 AM

Navy Lieutenant Michael Murphy receives the honor of getting a destroyer named for him. Thought the community would be interested.

http://www.cbsnews.com/stories/2011/05/08/eveningnews/main20060929.shtml

Comment #39 - Posted by: Paul J Sebastian at May 9, 2011 5:32 AM

12rds, 5PU, 2KB swings. one of my fave WOD's so far.

Comment #40 - Posted by: wayne jarret at May 9, 2011 5:36 AM

11 rounds + 1 wall ball
14 lb. ball

Comment #41 - Posted by: JuliAnn (F/42/5'6"/148) at May 9, 2011 5:39 AM

Germany, Münster

M 37/181cm/90kg

11 Rounds, 5 Pull up's, 3 Wallball

Comment #42 - Posted by: Rico at May 9, 2011 5:43 AM

Just saw the news story #39 was talking about--Navy Ship dedicated to Lt. Murphy.

http://articles.cnn.com/2011-05-07/us/maine.ship.christened_1_navy-ship-taliban-fighters-taliban-leader?_s=PM:US

I think this calls for an extra workut...

Comment #43 - Posted by: Derek at May 9, 2011 6:00 AM

8 rounds, 5 PUs, 1 wallball

This one beat me down too. Nice WOD.

Comment #44 - Posted by: Jim 40/5'11"/165 at May 9, 2011 6:22 AM

Level 1 Cert this weekend at I am Crossfit in Miami was awesome! All the trainers, Jenni, Nicole, Russell, Chris, Mike & Sarah were exceptional, motivating, supportive and as welcoming as family! Being pregnant i was still able to do way more than i imagined, the energy was contagious! Thank you all so much! I cant wait for the Kids cert in NC next month!
thanks guys and one more HELL YEAH! :)

Comment #45 - Posted by: Jennifer Lopez at May 9, 2011 6:35 AM

as Rx'd
9 Rounds

Comment #46 - Posted by: Bubbles m/185/36 at May 9, 2011 6:36 AM

Got my first kipping pullups today!!

Comment #47 - Posted by: Paul Z. M/43/5'8"/175 at May 9, 2011 6:51 AM

Coaches/Staff at the Maimi Level 1 Cert, thank you so much for sharing your knowledge and expertise. You made it exciting and fun!

Comment #48 - Posted by: Lauren C. at May 9, 2011 6:57 AM

Big thank you to Jenni, Nicole, Russell, Chris, Mike and Sara for hosting such a great cert at I AM CROSSFIT in Miami. What a great team you guys are!

Comment #49 - Posted by: Samantha Galvez at May 9, 2011 6:58 AM

m 45/5' 8"/148

12 rounds + CTB + Wall Balls.

Comment #50 - Posted by: Eric at May 9, 2011 7:00 AM

7 rounds + 5 PUs and 7 shots.
22 lb ball and 30 kg (1.83 pood) KB.
And day 34 of 100DBC.

Comment #51 - Posted by: Alan H. in Kabul at May 9, 2011 7:05 AM

12 rounds and 2 pull ups.

Great workout today!!!

Comment #52 - Posted by: Neil Davidson at May 9, 2011 7:22 AM

8 rounds + 4PUs

Comment #53 - Posted by: Thomas m/20/6'/185, The Netherlands at May 9, 2011 7:25 AM

The L1 hosted by I Am CrossFit in Miami was (airplane overhead) fantastic. The instructors were all (airplane overhead) humble beasts that clearly knew and mastered (airplane overhead) the material.

Thanks again and allow some (airplane overhead) chalk.

Comment #54 - Posted by: Rene Forestier at May 9, 2011 7:25 AM

5 and 2/3
15-lb dbs

Comment #55 - Posted by: Hale at May 9, 2011 7:28 AM

Big thanks to the seminar team at the Coaches Prep Course in Atlanta this weekend; Chris, Chuck, Miranda and Beth. The trainers hosting these seminars are always top notch and I sure did learn a lot from them. Hopefully one day we'll all be as knowledgeable as you guys. Maybe in future seminars at the closing of day two everyone (who wants to) should write their name/contact info on the whiteboard for networking purposes. Just an idea! Thanks again to everyone at the prep course.
-Korey Akers

Comment #56 - Posted by: Korey Akers at May 9, 2011 7:38 AM

As Rx'd
6 rnds + 5 PUs + 6 wall ball

Comment #57 - Posted by: NAMWIZ at May 9, 2011 7:39 AM

Thanks to Jenn, Austin, Deanna, Rob, Logan and Cruise Director Boz for a great L1 cert at CF Virtuosity in Brooklyn, NY! Had a great time learning from some awesome trainers and athletes!

Comment #58 - Posted by: JW at May 9, 2011 7:47 AM

10 rnds + 5 pu, 10 WB, 9kbs. 15lb wall ball.

Comment #59 - Posted by: Anna Leigh at May 9, 2011 7:50 AM

Just wanted to say THANKS to the training staff that ran the LVL 1 CERT @ I AM CROSSFIT in Miami. You guys were highly informative, very articulate, and made the LVL 1 CERT an overall great experience!!!

Thanks again for everything,
aLex O.

Comment #60 - Posted by: Alex Odriozola at May 9, 2011 8:09 AM

Great weekend at CrossFit Atlas Level 1 cert. Pat was an amazing trainer/coach, along with the rest of the HQ team. Thanks for all the inspiration to become an effective trainer and hopefully change the lives of others during my journey.

Comment #61 - Posted by: Ashley at May 9, 2011 8:23 AM

(sigh)

I did heavy clean and jerks yesterday, then heavy flat bench today before doing this workout. It made this a very difficult experience. Basically wiped me out for the rest of the workout.

10 rounds (5 CTB pullups)

m/21/200/5'9''

Comment #62 - Posted by: Joshua R Smith at May 9, 2011 8:37 AM

CrossFit L1 cert in Flagstaff was outstanding! A special thanks to the coaches: Lisa, Eric, Josh, and Austin! I learned so much from each of you- can't wait to try my squat therapy at the gym, the muscle up progression (I think I have one in my near future), the clean is going to be much "cleaner," and my SDLHP WILL be a "9!" You guys provoked even more inspiration! Thanks for leading by example and making us all better athletes!

Comment #63 - Posted by: Melissa at May 9, 2011 8:50 AM

10 rounds, but scaled to 11 lbs wall ball and 26 lbs KB

Comment #64 - Posted by: Filip at May 9, 2011 8:56 AM

This weekends kids cert at Crossfit Rainier was amazing! So much great information on the differences between training kids vs adults. So much of what I learned is totally going to help me not only training kids but adults also. Great Cert staff! Thanks Tood & Team-Margie

Comment #65 - Posted by: Dan Leary at May 9, 2011 8:58 AM

7 rounds + 5pu as Rx

Comment #66 - Posted by: Jamie at May 9, 2011 9:00 AM

9 rounds + 5 Pull-ups

Sub'd: homemade sandbag med ball & 25kg dumbell

Comment #67 - Posted by: Mick 41/5'8"/165 at May 9, 2011 9:19 AM

33/m/5'10"/220

Did 45lb thrusters instead of wallball
Did chin over the bar pullups instead of chest to bar.

6 rounds + 5 pullups + 7 thrusters

Comment #68 - Posted by: D Craig at May 9, 2011 9:33 AM

M/21/170

Subbed 45# thrusters for wallball and a 55# dumbbell for the kettlebell

7 rounds + 4 KB swings

Comment #69 - Posted by: SamB at May 9, 2011 9:38 AM

27/m/5'11"/215ish
10 rounds + 5 ctb rxd

Comment #70 - Posted by: Nickosaurus at May 9, 2011 9:44 AM

I wanted to thank the STAFF that worked the LVL 1 CERT @ I AM CROSSFIT in Miami this weekend. You guys were great: highly knowledgeable, very well spoken, and made the experience amazing.

-aLex O.

Comment #71 - Posted by: alex odriozola at May 9, 2011 10:06 AM

I wanted to thank the STAFF that worked the LVL 1 CERT @ I AM CROSSFIT in Miami this weekend. You guys were great: highly knowledgeable, very well spoken, and made the experience amazing.

-aLex O.

Comment #72 - Posted by: alex odriozola at May 9, 2011 10:06 AM

M/31/195
As Rxd w/30Lb vest

8Rds

Comment #73 - Posted by: butterball at May 9, 2011 10:12 AM

Carole
F/52/5'6"/133

35# bar thrusters instead of wall ball, 1.0 pood kettlebell.

9 rounds + pu + 5 thrusters

Kevin
M/52/5'11"/172

15# wall ball.

9 rounds + pu + wb + 11 kb

Comment #74 - Posted by: Kevin C. (M/52/5'11"/172) at May 9, 2011 10:12 AM

f/41/178/5'11"

Chin over bar pullups
20# ball to 9' target
1 pood kb

9 rounds, 4 pullups

So.. that's 49 pullups today... Good.. got my 40 in.

Nice to see Carole and Kevin continuing to duke it out Nice work you two!

Comment #75 - Posted by: JuliePlatt at May 9, 2011 10:22 AM

F/26/5'5"/115

Chin over bar kipping pull-ups, 15# DB thrusters, and 1 pood KBS:

7 rounds + 5 pull-ups

Comment #76 - Posted by: Amy G. at May 9, 2011 10:22 AM

The crossfit kids course was awesome! What an excellent way to train both kids and some beginner adults. Todd, Connor, Jon, Erik, and Allison were all fantastic. A truly eye opening cert. Would highly recommend this class for any trainer. Thanks guys!

Comment #77 - Posted by: Aaron Engstrom at May 9, 2011 10:31 AM

10 rounds + 5 c2b pu rx'd

Comment #78 - Posted by: Ted - Ocala, Florida (35/190/6'1") at May 9, 2011 10:37 AM

M/43/5'11"/185

20min AMRAP

5 Pull-ups (regular)
10 20# Wall balls
15 1.5pood KBS

10 rnds + 3 pull-ups

Comment #79 - Posted by: nutfam at May 9, 2011 10:47 AM

Just wanted to say THANK YOU so much to the CF HQ trainers at CF Verve in Denver this weekend. I had such a blast and it was extremely motivating to be around all the energy and knowledge! The lectures were well thought out, precise and entertaining! I was so happy to have met a bunch of great ladies in the CF community as well. Very cool!

Comment #80 - Posted by: Tegan (26/F/125) at May 9, 2011 10:50 AM

12 rounds Rx'd

Comment #81 - Posted by: BJS 30/180/6'0 at May 9, 2011 11:00 AM

9 rds ctb and wb rx'd

Comment #82 - Posted by: B-Mo, M/34/6'/190 at May 9, 2011 11:08 AM

10 rounds as rx'd
PUs- unbroken
WBs- relatively unbroken
KBs- got heavy really fast. I started to break these up into 2 sets after the 3 round.

Comment #83 - Posted by: Magnus 25/5'8"/160 at May 9, 2011 11:09 AM

10 rounds + 5 C2B

16 lbs D-ball and 44lbs KB.

Comment #84 - Posted by: Bill M. m/46/5'3"/133 at May 9, 2011 11:10 AM

16 rounds
+5 c2b pu's
+10 wall balls
+5 KB swings
*had use a 45lb KB instead of 1.5 pood

Comment #85 - Posted by: Randy B. at May 9, 2011 11:17 AM

Monday 110509
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

8 rounds 5 pullups 10 wall ball 5 KBswing*

Scale, one are KB swing right arm only after round 5.

*Ok so I got this weird pain/ burning in/on my left shoulder blade on the swing down on the swings. Kind of a poping burning, no matter what I did it didn't change. So after round 5 I grabbed the 1 pood and still the same poping. So I almost stopped there,

but I one armed swing after round 5. rounds 6 was 6/5/4. round 7 was 10/5. round 8 was 5/10.

I'm glad I even finished it. I almost stopped and took a DNF but I made it. Shoulder feels fine now and pullups and wallball unbroken with no pain. Weird.

Comment #86 - Posted by: NikNichols42yo 5'7'' 165lbs at May 9, 2011 11:18 AM

DENVER CERT- Thanks to all the staff. Outstanding job.

Comment #87 - Posted by: Todd at May 9, 2011 11:20 AM

MRAP 20 mins 5 C2B Pull-ups, 10 Wall ball shots, 20 pound ball, 15 Kettlebell swings, 1.5 pood

Scaled: deadhang chin to bar pullups 5 rounds (1st 2 unbroken, last 3 rounds 3-2 broken), then band-assisted unbroken sets 6-8. 12# ball.

8 rounds + 5 pullups + 10 WB shots (255 reps)

Wall Ball and KBS with right leg out to side, semi-Bulgarian style. ;)

Need 1.5 pood KB work (have been using 1 pood).

Comment #88 - Posted by: matt h - m49 | 5'11" | 188bwt at May 9, 2011 11:25 AM

MRAP 20 mins 5 C2B Pull-ups, 10 Wall ball shots, 20 pound ball, 15 Kettlebell swings, 1.5 pood

Scaled: deadhang chin to bar pullups 5 rounds (1st 2 unbroken, last 3 rounds 3-2 broken), then band-assisted unbroken sets 6-8. 12# ball.

8 rounds + 5 pullups + 10 WB shots (255 reps)

Wall Ball and KBS with mostly useless right leg out to side, semi-Bulgarian style. ;)

Need 1.5 pood KB work (have been using 1 pood).

Comment #89 - Posted by: matt h - m49 | 5'11" | 188bwt at May 9, 2011 11:26 AM

7 rounds + 5pu as Rx

Comment #90 - Posted by: Peter m/36/6'1"/172 at May 9, 2011 11:29 AM

Following G. Amundson and posters to these comments, I'm starting to set goals & would like to post them online.

Are these comments the place for them? Or is it better to create a workout log on CF site and post them there?

Thanks,

Matt

Comment #91 - Posted by: matt h - m49 | 5'11" | 188bwt at May 9, 2011 11:33 AM

9 rounds plus 5 C2B pull-ups...had to use band for C2B, able to stay with the band providing less assistance, Rx on wallball and 1 pood for most rounds due to strength and limited KB

Comment #92 - Posted by: RussA at May 9, 2011 11:34 AM

10 rounds rx

Comment #93 - Posted by: gb 43/m/71"/185# at May 9, 2011 11:34 AM

Sub'd w/8' TGT
7 rds + 3 pull-ups

Comment #94 - Posted by: chavez at May 9, 2011 11:57 AM

8 rounds + 5 C2B

Comment #95 - Posted by: Eli at May 9, 2011 12:00 PM

Rx'd - 9 Rounds

Comment #96 - Posted by: Alan M/45/180# at May 9, 2011 12:01 PM

13 Rounds + 5 C2B/ 10 WB/5 KB 1,5 pounds

Comment #97 - Posted by: yvan gegout at May 9, 2011 12:02 PM


13 rounds + 5C2B / 10 WB/ 5 KB Soh 1,5 Pounds

Comment #98 - Posted by: yvan gegout at May 9, 2011 12:03 PM

11 rounds + 5 C2B / 10 WB 14lbs / 11 KB Swing 16kg

Comment #99 - Posted by: Virginie henry at May 9, 2011 12:07 PM

first post on crossfit!!!!
10 rds 5 ctb 10 wallball 11 swings
16kg kb.
m/30/191#

Comment #100 - Posted by: brian fitz at May 9, 2011 12:09 PM

9 rounds. C2B on a free swinging bar was a bad choice...

Comment #101 - Posted by: J.R. at May 9, 2011 12:16 PM

9 rounds + 5 C2B Rx'd.

Fun WOD!

Comment #102 - Posted by: james.patrick [M/49/66"/135] at May 9, 2011 12:34 PM

Made up the box jumps - snatches - pull ups triplet from Saturday, details there.

Comment #103 - Posted by: Kamper M/46/205/74" at May 9, 2011 12:38 PM

37m/6'3"/238lb
As rx'd 10rds 5pu 10 wb 7 kb.

Comment #104 - Posted by: doc at May 9, 2011 12:43 PM

9 rounds, four pull ups (62 lb. kettlebell)

Comment #105 - Posted by: TRN III at May 9, 2011 12:45 PM

2011-05-09: 11+5 pu's@19:27. Sub reg pu's and 45#kb. Rnds@1:12-2:00.

Comment #106 - Posted by: gs at May 9, 2011 12:48 PM

17yo male/6'0''/165lbs
9 rounds
subbed 16 pound ball and 40 pound kettle bell

Comment #107 - Posted by: nate at May 9, 2011 1:09 PM

M/65/185-Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 15 pound ball
15 Kettlebell swings, 35 lb
9 rounds

Comment #108 - Posted by: peejay2 at May 9, 2011 1:15 PM

As Rx'd 10 rounds+ 5 Pull ups. Did this outside. Used a light post for the wall balls.

Comment #109 - Posted by: Lawrence at May 9, 2011 1:16 PM

As Rx'd: 13 rounds + 5C2Bs

BP/35/5'11"/207

Comment #110 - Posted by: BP at May 9, 2011 1:34 PM

m/37/220/6'3"
5 jumping pull-ups off 16in box
10 wall ball shots (10 lb )
15 box jumps (24")

11 rounds. Stopped because I pulled something in my upper back/neck. Wasn't going all out. Might have been able to handle jumping pull-ups from ground & 20 lb ball? Just cautious after re-injuring my shoulder. I'll see how the shoulder/ arm/ forearm handles this work out?

Comment #111 - Posted by: Daniel Anderson at May 9, 2011 1:40 PM

9 rounds

limited equipment. had to alternate KBs and med balls with a fellow crossfitter.

odd rounds: 25lb ball (10'), 20kg KB + 5lb ankle weight strapped to handle

even rounds: 14lb ball (15'), 24kg KB

Comment #112 - Posted by: aermio m/32/5'7"/150 at May 9, 2011 1:52 PM

rx'd
9+6kbs

Comment #113 - Posted by: phen at May 9, 2011 1:57 PM

m/26/170

As Rx'd
11 rounds + 5 CBP & 9 WB

Tore a callus off the palm of my hand during the 9th round...Ouch!

Great grip strength w/o - transitioning from KB swings at the end of a round to CBP at the start of a new one.

Comment #114 - Posted by: Murph at May 9, 2011 1:58 PM

As Rx'd
11 rounds with 3sec left.

@ #47 (Paul Z): Way to go, keep it up!

Comment #115 - Posted by: Anders at May 9, 2011 2:08 PM

Tweaked a little:
5 Wide grip pull ups
10 30# DB thrusters
15 50# DB Swings
It was as close as I could get it to the WOD.
9 rounds + 5 Pullups

Comment #116 - Posted by: Edwards M/14/5'11/160 at May 9, 2011 2:31 PM

27/m/5'11"/175
As rx'd for 10min
4rds + 5C2B + 2WB

Did this around 15 min after making up Saturday Box-Snatch-C2B. Not a great idea!

Comment #117 - Posted by: justaman - liberty, sc at May 9, 2011 2:38 PM

Subbed 45# barbell thrusters and 55# db swings

8 rounds even

Comment #118 - Posted by: Will 18/M/5'8"/175 at May 9, 2011 2:42 PM

5 rounds + 5 pullups and 10 thrusters

5 Chest to bar pull-ups (80 pd assist)
10 25# thrusters
15 DB swings, 35#

Comment #119 - Posted by: ewizzle at May 9, 2011 2:46 PM

Ha ha ha... Awesome Crossfit Kids game!!
Played it with a few kids groups here too. I think we called it builders & bulldozers :)

Comment #120 - Posted by: Murph at May 9, 2011 2:56 PM

m/45/183

subbed 20lb DB thruster for wallballs


11rds

Comment #121 - Posted by: cosmo at May 9, 2011 3:04 PM

First 10 minutes 4 rounds + of WOD
Second 10 minutes speed bag and heavy work
M/53/6’/210

Comment #122 - Posted by: Pete In Sun City at May 9, 2011 3:19 PM

CFWU (1 round only)

Subbed 55#DB for Kettlebell swings
Subbed thrusters with a 40# dumbell for wall ball shots.
CTB Pull-ups as rx'd

10 Rounds + 2 CTB Pull-ups

Comment #123 - Posted by: Tim 34/5'10/165 at May 9, 2011 3:24 PM

7 rounds

Comment #124 - Posted by: Don at May 9, 2011 3:27 PM

Sore as hell from doing g wod 30 minutes after yesterday's mainsite wod.
Anyways, 11 rounds +5C2B pullups + 5 WB

Comment #125 - Posted by: John Thomas at May 9, 2011 3:28 PM

Second week of CF - 9 rounds, subbed push-ups for ball, 30lb kettle.

Patience is the key for me.

Comment #126 - Posted by: Scott H at May 9, 2011 3:28 PM

33/M/160

Ouch... Been out of the game a few weeks.

7rds + 5 C2B + 10 WB + 7 Swings
Rx'd

Spent more time with my hands on my knees than I did working.

Comment #127 - Posted by: Jason R at May 9, 2011 3:32 PM

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Wall ball x 5-5 Kettlebell swing 16KG x 5-5-5 24KG x 3-3-3

As rx’d: 9 rounds + 5 chest to bar pull ups
Foam roll after

Comment #128 - Posted by: Sesoku at May 9, 2011 3:35 PM

16 lbs med ball and 35 lbs kb- 9 + 1

Comment #129 - Posted by: Thinlizzie at May 9, 2011 3:46 PM

Rx'd
16 rounds + 1 pullup
Loved this WOD, tore up my hand pretty good though

Comment #130 - Posted by: Darryl S at May 9, 2011 3:52 PM

11 rounds, this is my second day trainning with Crossfit ;)

Comment #131 - Posted by: Cesar at May 9, 2011 3:52 PM

9 rounds + 1 swing as Rx'd

Brutal on the grip, wall balls were the only thing that stayed unbroken the whole time.

Comment #132 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at May 9, 2011 3:57 PM

Subbed Push-ups for Pull-ups - my gym has too few pull-up bars and they’re always occupied

Subbed 20# DB Thrusters for wall ball

7 rounds
+ 15 Push-ups
+ 10 Thrusters

Comment #133 - Posted by: Linwood Wright at May 9, 2011 4:06 PM

4 rounds Rx'd
first WOD after having my wrist casted for 3 months due to scaphoid fracture, advice to anyone, if you're testing your maximum box jump height and fall, land on your elbow, not your wrist

Comment #134 - Posted by: JKWC - 22/M/6'0" at May 9, 2011 4:07 PM

7 rounds + 2 pu, as Rx'd

m/23/5'11"/180

Comment #135 - Posted by: Brian S at May 9, 2011 4:16 PM

10 rounds plus 8 wall balls as rx'd. All moves unbroken.

Comment #136 - Posted by: McNaughton/31/6'2/220 at May 9, 2011 4:16 PM

A big thanks to Matt and Cherie Chan for hosting a phenomenal L1 Cert this weekend at Crossfit Verve. All of the instructors including, but not limited to, Zach, Nick from Omaha, Lance Cantu, Nicole from Crossfit Roots and Joe Alexander were awesome. That box is freakin' sick and was only outdone by the quality coaching. What inspiring, generous, and professional people. Crossfit is a top-notch organization bc it has top notch people. This was one of the best experiences I've had in a long time and worth every stinkin' penny and more!

Comment #137 - Posted by: Roland Weissman at May 9, 2011 4:17 PM

10 rounds + 5 CTB pullups

50lb Kettlebell

Comment #138 - Posted by: James M/28/5'7"/155 at May 9, 2011 4:19 PM

9 rounds + 5 pullups + 10 wall ball shots - as rx'd

Comment #139 - Posted by: SB at May 9, 2011 4:23 PM

40M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; body tighteners; V-ups; tuck-ups; hollow body rocks; hip rises; leg lifts; toes to bar.

As Rx: 8 rnds.

C/D: BP, 5x5 at 105-125-145 (531 deload).

Acitve rest day (relaxed pace). Forced a long rest after every 5 reps. I would have liked to have gone full-out on this one. It's a good combo of exercises and I always like the "Cindy" rep scheme.

Comment #140 - Posted by: rjf (Since 07-20-07. WOD no. 1043) at May 9, 2011 4:30 PM

9 rounds 5 pu, 10 wall shots 20 lb ball, 7 kb swings

Comment #141 - Posted by: dante at May 9, 2011 4:32 PM

8 rounds + 3 c2b pu's

Comment #142 - Posted by: Kyle A. at May 9, 2011 4:32 PM

10 rounds + 5pull ups, 7 shots.

Comment #143 - Posted by: alfonzo a mayora at May 9, 2011 4:48 PM

Remembering what Rob Orlando I went heavier on the KB swings:
5 CTB PU
10 WB 20 lbs. (12 ft.)
15 KB at 2 Pood

6 rounds + 10 WB
Awesome workout!

Comment #144 - Posted by: Ryan at May 9, 2011 4:53 PM

25# plate instead of kettlebell
homemade wall ball around 20#

10 rounds + 5 pull ups and 8 wall shots

Comment #145 - Posted by: adrian at May 9, 2011 4:59 PM

Credit and call out to Gordo
Farmers and Lumberjacks came from the amazing Gordon Limb and the CrossFit Kids Program at CrossFit Fairfax. The Kids love it- ask for it and want to keep playing.
Thanks again Gordo for your contributions
Mikki

Comment #146 - Posted by: mikki lee martin at May 9, 2011 5:00 PM

Made up the thruster/burpee wod:

65# thrusters

15:30

Laura f/48/5'7/150

Comment #147 - Posted by: power-girl at May 9, 2011 5:02 PM

Subbed 45lb Thrusters for the Wall Balls

7 rounds + 5 Pullups

Comment #148 - Posted by: Alton 31yo, 5'11", 175lbs at May 9, 2011 5:03 PM

M/20/165lb did regular pullups for most rounds, not chest to bar. and used a one pood kb instead of 1.5... All in all finished up 10 rounds, 5 pullups, and 2 wall balls. The wallballs were a pain in the ass though cuz I use a homemade ball and it started to disintegrate and was raining sand in my eyes for the final rounds. Good times

Comment #149 - Posted by: Devon Bautista at May 9, 2011 5:07 PM

CFWU x3

7 rds + 10 kb swings
as rx'd

Comment #150 - Posted by: Matthew m/30/6'2"/175 at May 9, 2011 5:16 PM

13 rounds as rx'd

M/36/6'1"/240

Had 6 seconds after my last round but couldn't get my butt back on the pull up.

Comment #151 - Posted by: Jeremy Wagner at May 9, 2011 5:22 PM

13 rounds as rx'd

Had only 6 seconds after last round so I called it :)

M/36/6'1"/240

Comment #152 - Posted by: Jeremy Wagner at May 9, 2011 5:24 PM

10 round, 5, 10, and 2 sings as Rx'd

Comment #153 - Posted by: Spelhaug52 at May 9, 2011 5:30 PM

as Rx'd
9 rounds + 12 kb swings

M/30/6'3"/210

Comment #154 - Posted by: Cody H at May 9, 2011 5:39 PM

5 rounds 5 pull up 10 wall shots

Comment #155 - Posted by: Saheed at May 9, 2011 5:45 PM

as Rx'd

8 rounds

Comment #156 - Posted by: SDH 24/6'2"/ 200 at May 9, 2011 5:52 PM

24/M/209#/6"

13 Rounds exactly

This was a tough one! Enjoyed very much!

Comment #157 - Posted by: Jonathan at May 9, 2011 5:55 PM

I did 11 complete rounds then did a set of chest to bars and wallballs then time ran out. Only one more round of kettlebells and would have had a full 12

Comment #158 - Posted by: dave at May 9, 2011 5:56 PM

The CrossFit Kids cert at Rainier CrossFit this weekend was truly inspirational. After my Level 1, I knew that becoming a coach was definitely my calling and now after the experience I had this weekend, I know that, like Todd, I want to change the world - one child at a time. We have such an opportunity to help shape and mold children's lives for the better - help to make them stronger, faster, better - and that makes my heart glow. Plus, I've learned how to help our adult members with the simplist of cues. I cannot wait to get our program going!! Thank you Todd, Alison, Erik, Jon, and Connor for being true inspirations, for sharing your abundant knowledge and for all of the laughs! Dodgeball has never been so much fun!

Comment #159 - Posted by: Christina at May 9, 2011 6:03 PM

6 rounds plus 3 pullups at Blue Flame CF. As rx'd. Kettlebell almost killed me. Ran 10 40's after five minute rest.

Comment #160 - Posted by: preacherman at May 9, 2011 6:04 PM

As Rxd 9rds + 5 pu... went ahead and finished to complete a full 10. Cool wod to end the cycle.

Comment #161 - Posted by: Joe-fiT at May 9, 2011 6:05 PM

M/24/5'9/158

11 rounds + 5 ctb

Subbed 25lb kb (heaviest around)

Comment #162 - Posted by: lwoody at May 9, 2011 6:08 PM

As rx'd: 10 rounds + 5 C2B + 10 WBS + 1 KBS

"Everybody's worried about stopping terrorism. Well, there's a really easy way: stop participating in it." ~Noam Chomsky

Comment #163 - Posted by: Espinosa m/26/5'11"/165 at May 9, 2011 6:08 PM

45/171

CTB, 17 lb. Wall ball and 1.5 pood KB

7 rounds +5 +10 +2

Comment #164 - Posted by: Rick Cantu at May 9, 2011 6:08 PM

Too beat from softball...

5 rnds in 10 min.

34/M/195

Comment #165 - Posted by: Crossfit Chris at May 9, 2011 6:09 PM

8 rounds + ...10x wall ball

Comment #166 - Posted by: logan at May 9, 2011 6:18 PM

scaled 6# ball

8 rounds

Comment #167 - Posted by: tjmahl at May 9, 2011 6:20 PM

10 rds 30 minutes after yesterdays thruster/burpee WOD.....lungs never stopped burning.

Comment #168 - Posted by: matt cosimini at May 9, 2011 6:26 PM

m 35 5'10" 185

8 rounds + 5 CTB + 10 Wall Ball

Comment #169 - Posted by: Josh at May 9, 2011 6:35 PM

As rx'd
9 rounds + 5 bars to chesty

Comment #170 - Posted by: cory at May 9, 2011 6:43 PM

11 rounds + 1 C2B pullup, as Rx.

Kept a steady pace, unbroken all sets. Tried to take a short 3-5 breath rest between each exercise.

Comment #171 - Posted by: Sheldon N (M/34/6'/185) at May 9, 2011 6:46 PM

m/43/5'11"/200

5 band assist Pull-ups
10 Wall ball shots, 16 pound ball
15 Kettlebell swings, 35#
7 rounds + wallball

Comment #172 - Posted by: slowweak at May 9, 2011 6:56 PM

14rnds

Done 2hrs 45min after end of yesterdays wod : 5 Rnds 15 - 95# thrusters, 15- bar facing burpees.

Comment #173 - Posted by: JDisch at May 9, 2011 6:59 PM

Coaches Prep Course/Atlanta, Ga.
Thanks to all the coaches(Chris, Miranda, Chuck, Bethany) for some much needed instruction, great insight to running a better box and being a better coach and athlete. Great Job.

Chris
Crossfit Eastcobb

Comment #174 - Posted by: Chris at May 9, 2011 7:02 PM

Great experience this weekend at I Am CrossFit Miami! Definitely became a better coach this weekend :-)

Comment #175 - Posted by: Nikki at May 9, 2011 7:07 PM

8 ROUNDS + 5 PULLUPS 10 WALLBALLS
(16KG KETTLE BELL 15 POUND BALL(ALL MY GYM HAD))

Comment #176 - Posted by: Breno Pessanha at May 9, 2011 7:19 PM

8 ROUNDS + 5KB +10 WB
16KG KB 15 POUND BALL(ALL GYM HAD)

Comment #177 - Posted by: Breno Pessanha at May 9, 2011 7:21 PM

8 ROUNDS + 5KB +10 WB
16KG KB 15 POUND BALL(ALL GYM HAD)

Comment #178 - Posted by: Breno Pessanha at May 9, 2011 7:22 PM

m/22/5'6"/162

Subbed kettle bell to 1 pood. Did 45lbs thrusters instead of wall ball shots.

7 Rounds.

I used to crossfit 2 years ago and got in pretty good shape but then stopped. Started up again and I forgot how much these workouts kick your ass. My second week need to stay motivated!

Comment #179 - Posted by: Steve M at May 9, 2011 7:22 PM

Deadlift 5-5-5-5-5
Then
AMRAP 8 min
5 Thrusters, #115
5 C2B Pullups
5 Box Jumps, 30"

205-225-245-260-265F5
3 Rnd + 3 Thrusters

Comment #180 - Posted by: JF Lauzon M/24/5'10"/160 at May 9, 2011 7:25 PM

9 rounds 1 pull-up

Used 45# plate for KB swings

21/m/5'11"/173

Comment #181 - Posted by: Logan S at May 9, 2011 7:45 PM

Was anyone else's back kickin their ass?! This was tougher than I thought it would be.

9 rounds + 5 ctb + 10 wb's

M/5'9"/210 lbs/ 43 yrs.

Comment #182 - Posted by: kelvin minefee at May 9, 2011 7:50 PM

m/37/5'11/205

8 rds + 5 pull-ups

Subbed 2-20 lb db thrusters for wall balls

Comment #183 - Posted by: Keith M at May 9, 2011 8:10 PM

9 rounds

10 WB

Rx'd

Comment #184 - Posted by: John 39/5'4"/135 at May 9, 2011 8:12 PM

m/36/165
subbed 20# db thrusters for wall balls
11 rounds

Comment #185 - Posted by: J. Galt at May 9, 2011 8:21 PM

Day 6 of CF:
Scaled and modified:
Exactly 7 rounds 20 minutes
5 Jumping Chest to Bar Pull-ups
10 Dumbbell imitation Wall ball shots 20 lbs
15 Dumbbell swings 30 lbs
M/43/5'8"/160

Comment #186 - Posted by: Jim B at May 9, 2011 8:25 PM

Rx'd 7 rounds. Almost hurled.

Comment #187 - Posted by: Easy E at May 9, 2011 8:30 PM

Substituted 90 minute militaryathlete workout with Puddy. Totally smoked. Extreme discomfort

Comment #188 - Posted by: Gerschey at May 9, 2011 8:34 PM

M/25/6'/160

6 rounds, 5 pull ups, 5 wall ball

sub 45lb thruster for wall ball and 35lb dumbbell for KB. Pull ups were no problem, thrusters were killer due to previous two days wods and "KBs" were bad due to doing some yesterday... should just wait until i see next days WOD before jumping into another exercise.

Comment #189 - Posted by: Lyall G. at May 9, 2011 8:39 PM

14 rounds +5 PUs+10 Wall balls

-modified wall balls to a chest pass against wall at full hip extension, eight foot ceiling limited.

Comment #190 - Posted by: KyleN (M 27/6'3''/217) at May 9, 2011 8:47 PM

The best thing ever happened during this WOD, the power went off about ten mins in. No big deal, I had my stop watch going and there was plenty of light from the side doors being open. But after I finished my workout, I walked into the main part of the gym, where all the machines are. It was completly empty. The only other people in the entire place was the cleaning crew.
I am at an FOB in northern Afghanistan, and even here people are tied to their precious machines.
Thank you cross fit.

9 rounds, six weeks in.

Roll Tide

Comment #191 - Posted by: Jarrod at May 9, 2011 9:05 PM

6 rds 2 kb swing

m/39/5'11"/165
Retired Army 1SG
Clarksville, TN

Comment #192 - Posted by: mark nash at May 9, 2011 9:13 PM

m/52/6'4"/215

10 rd 4 pu

Comment #193 - Posted by: JOe at May 9, 2011 9:30 PM

as rx'd 8 rounds +5 +10 +8. definitely a kick in the pants.

m/22/5'8"/160

Comment #194 - Posted by: Jeremy A at May 9, 2011 9:59 PM

10 rounds 4 Wall Balls

Think I shorted myself about a minute and some change on the time because my watch stopped after round 2. I didn't want to go overtime so I used the clock on the wall and guessed when I started. Turns out someone else in the group had a watch on and it went off for the 20 minutes a little after I stopped. Would have been nice if he would have told me huh? Oh well. Good workout.

NEVER QUIT!!

Comment #195 - Posted by: Dan Blackmon (M/180/5'10"/37yo) at May 9, 2011 10:05 PM

The CrossFit Atlas Cert. was incredibly well presented. Thanks to our five trainers.

Comment #196 - Posted by: Caleb at May 9, 2011 10:15 PM

as R'xd - 10 rounds plus CTB, WB and 10 swings

Comment #197 - Posted by: nate b. at May 9, 2011 10:41 PM

10 Rounds + 5 CTB & 10 WB shots.

3 weeks into Crossfit and I must be a masochist bc im loving this pain. Is it normal that I get sad on rest days?
24/M/198

Comment #198 - Posted by: John L at May 9, 2011 10:51 PM

as rx'd

9rounds+ 5 swings

Comment #199 - Posted by: Castillo m/20/160 at May 9, 2011 11:04 PM

First 10 minutes 4 rounds + of WOD
Second 10 minutes speed bag and heavy bag work
Had to do some bag work haven’t done any this cycle
M/53/6’/210

Comment #200 - Posted by: Pete In Sun City at May 10, 2011 12:05 AM

@todd, no it's scottish

Comment #201 - Posted by: Jake at May 10, 2011 1:49 AM

43/m/176cm/73kg

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Dumbbells Thrusters, 21 pound each
15 Kettlebell swings, 1.5 pood

11 rounds +5 +10

Comment #202 - Posted by: Memuc at May 10, 2011 1:57 AM

6 rds, 10 w/b

Comment #203 - Posted by: jlheinz at May 10, 2011 2:32 AM

8 + 2 pull ups.
Not the best form/height on the pull ups.

Comment #204 - Posted by: Rav at May 10, 2011 2:51 AM

12rnds + 5 c2b + 10 WB as rx'd

Comment #205 - Posted by: Matt Swift at May 10, 2011 3:22 AM

7 rounds, + PU / WB / 11 Kb swings

39/M/195lb

First time without scaling or broken sets.

Comment #206 - Posted by: Ivan at May 10, 2011 4:06 AM

M/30/6'0"/182

7 rds +2 kettleswings

Comment #207 - Posted by: B$ at May 10, 2011 4:13 AM

9 rounds

M38/188#/5'8"

Comment #208 - Posted by: DamonWV at May 10, 2011 4:25 AM

10 rounds + pullups as rx'ed

Comment #209 - Posted by: Natalie Freeman at May 10, 2011 5:04 AM

just wanted to say that the level 1 cert. i recently did this weekend with russell berger and the rest of his crew in miami was amazing. i learned so much in a considerably short period of time and the way they did it helped me retain the information better then anything i learned in college. again amazing job and im proud to now be a part of the crossfit family of trainers, competitors and athletes...

Comment #210 - Posted by: Kris Martinez at May 10, 2011 5:09 AM

M/190/5'09
As rxd 11 rnds + 5 pull ups
Kettle bells killed me!!!!

Comment #211 - Posted by: Chip TSG 4:3 at May 10, 2011 5:32 AM

M/30/173/5'10"

sub 55 lb dumbbell for KBS

9 rounds + 5 C2B

after day 10 of 100 burpees for 100 days.

Comment #212 - Posted by: Mark at May 10, 2011 5:56 AM

M/64/184/5'11"

5 C2B Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 53#
9 rounds + 5 Pull-ups

Completed after 30 minutes of bouldering.

Comment #213 - Posted by: Ray at May 10, 2011 6:31 AM

Awesome experience at the Coaches' Prep Course at CrossFit Atlanta this past weekend. Being surrounded by the amazing talent that is Chuck Carswell, Miranda Oldroyd, and Chris Spealler was very enriching, and the content discussed was often times a great eye-opener as well - I think the open format with a lot of group feedback is perfect for what CF is looking to provide with this course. I look forward to putting in practice much of what I learned this past weekend so that in turn, I can exponentially increase the value I can provide my clients, as well as better their overall experience.

Thank you very much for the great weekend team!

Comment #214 - Posted by: Dre at May 10, 2011 6:32 AM

60# DB
25# Med Ball

8 rounds + 5 C2B PU

Comment #215 - Posted by: ferb44 179# at May 10, 2011 6:33 AM

As RX'ed

12 Rounds

Comment #216 - Posted by: Jacob Rasmussen at May 10, 2011 7:16 AM

As rxd
10full5+10+1

Comment #217 - Posted by: Jonblaze at May 10, 2011 7:18 AM

Paul: 12 Rounds + 5 pull ups
Gunnar: 10 Rounds + 7 Kettle bells
Harold: 9 Rounds + 2 pull ups
Eric: 8 Rounds + 5 pull ups
Jen: 7 Rounds + 5 pull ups (16# ball)
Chris: 6 Rounds + 10 Kettlebells

Comment #218 - Posted by: jenniferw at May 10, 2011 7:24 AM

9 rounds, 5 C2BPLUPS, 10 WBS. Sub 18 Lb WB to 11'.

Comment #219 - Posted by: KyleNYC 44/m/5'10"/180 at May 10, 2011 7:41 AM

12 rnds rxd

Comment #220 - Posted by: m/46/200/69" chris bham at May 10, 2011 8:26 AM

33/M/190

no ball or kb's so I used 20# dumbbells and a 55# dumbbell.

10 rounds + 5 CTB pullups and 10 dumb thruster.

that's an awesome workout

Comment #221 - Posted by: john g at May 10, 2011 8:36 AM

Crossfit warmup
WOD as RX'd
8 rnds, 5pullups, 10 wall ball shots...
warm down
7 l-sit pullups, 20 handstand pushups.
stretching

Comment #222 - Posted by: Karsk (57 M 5'9" 175lbs) at May 10, 2011 9:18 AM

F/29/135/5'8
*Note to self: finally lost all the baby weight: took 10 months* 5/9/11
5 regular pull-ups (no band-yea!)
10# wall ball
20# dumbbell swing
9 rounds + 2 Pull-ups

Comment #223 - Posted by: Liz K at May 10, 2011 9:30 AM

10 rds.+ 3 PU

Another great WOD, keep it up mainsite.

Comment #224 - Posted by: Rough Robbie at May 10, 2011 10:56 AM

16 lbs med ball and 35 lbs kb- 9 + 2

Comment #225 - Posted by: em :) at May 10, 2011 11:16 AM

For the first time in 10 years I was able to do 2 unassisted pull-ups today! About 4 weeks on Crossfit and I have reached the same fitness level I was when I got out of the United States Marine Corp 10 years ago! Hows that for motivating. My wife is sick of hearing about Crossfit, my 3 year old son does air squats with me, and my 19 month old daughter "helps" me with puch ups by sitting on my back patting my shoulder. I am officially in love with Crossfit!

subbed pullups with negatives, everything else as rx'ed. 8 rounds even.

Comment #226 - Posted by: Jason S. at May 10, 2011 11:16 AM

7 Rounds + 5 pullups

Comment #227 - Posted by: Phong at May 10, 2011 11:59 AM

M/20/6"3/183lbs

As rx'd
10 rounds
Great WOD

Comment #228 - Posted by: John Whittle at May 10, 2011 12:36 PM

9 Rds RX. ~Pullups not exactly ctb.

Comment #229 - Posted by: Greg/51/70"/220 at May 10, 2011 1:12 PM

New guy, go easy on me.
7 rounds,
- feet level with chest on box using rings, 5 reps
- substituted thruster's, 95 lbs, 10 reps
- 35 lb KB, 15 reps

20 min's, 5 seconds

Comment #230 - Posted by: Ernie at May 10, 2011 1:40 PM

m/45/5'10/200

9 rounds + 5 pullups

Comment #231 - Posted by: sking at May 10, 2011 1:51 PM

Completed 7 rounds as Rx'ed.

Comment #232 - Posted by: fosterww98 at May 10, 2011 2:09 PM

Level 1 Cert this weekend at I am Crossfit in Miami thanx All the trainers, Russell, Chris, Mike especcialy the girls(NICOLE,jenni,sara.)I have passed the test if I had known I could order the test in Spanish, but i really enjoyed the weekend, i hope to see u again, to continue learnig crossfit from u. GRACIAS TOTALES.


Comment #233 - Posted by: ENDER PAEZ at May 10, 2011 2:11 PM

m/46/205/6'1
11 rnds +5 pullups
50 lb KB
20 lb WB

Dedicated the Tough Mudder challenge @Mt. Snow,VT on Saturday to Lt. Michael Murphy. RIP Warrior. Our team, "SEEMED LIKE A GOOD IDEA AT THE TIME" did it in 3hr 25 mins.

Comment #234 - Posted by: Curty at May 10, 2011 2:11 PM

5 rds in 11:20
regular PU (in doorframe), airballs
then 10' yoga
AM, right out of bed

Comment #235 - Posted by: ajax at May 10, 2011 2:32 PM

subbed 45lb BB thrusters for wall balls
subbed 55lb DB for KBS
otherwise as rx'd - 10 rounds + 5 CTB pullups

Comment #236 - Posted by: cnc at May 10, 2011 2:35 PM

subbed 50 DB for 1.5 pood KB
Subbed 8 lb medball for wall balls (heaviest I have)
Took a 5 minute break after 15 minutes, had to help some of my football players with squats. The break really helped with a strong finish.

10 rounds complete and still had 2 seconds left!!

Comment #237 - Posted by: Mike T at May 10, 2011 2:58 PM

11 rounds in 20 mins

Comment #238 - Posted by: Christy at May 10, 2011 3:04 PM

m/39/76/210

PUs done on rings, 45# thrusters for WB

10rds even

Comment #239 - Posted by: Chas at May 10, 2011 3:21 PM

M/42/180

Had to sub deadhang pull-ups, palms facing in, as I continue to rehab a shoulder impingement.

9 rounds.

More better faster

Comment #240 - Posted by: Marty at May 10, 2011 4:40 PM

M.37.175.5'10"

9 rounds as rx'd.

This was a great WOD. Went to the bad place at the end.

Comment #241 - Posted by: DomH at May 10, 2011 4:49 PM

AMRAP 20 (slightly modified):
5 push ups
10 wall ball (12 lb- heaviest ball at my gym)
15 KBS (40 lb KB)

# Rounds = 9 + 5pu + 10wb + 3kbs

Comment #242 - Posted by: AndreaM - F/22/5'7"/150 at May 10, 2011 5:23 PM

subbed 45lb thrusters for wall ball
10 rounds + 4 pull ups

Comment #243 - Posted by: BPemberton at May 10, 2011 5:33 PM

As Rx'd:

7 rounds + 2 pull ups

Comment #244 - Posted by: Grant1 at May 10, 2011 5:36 PM

Part 1:
skipped lunch, add bcaa, etc pre run:
run outside at house at 3:15pm, down and back
5.6k total, felt good but legs were heavy and calves a little sore.

(rest 45min)

Sumo DL's 10x2 at 275# every 45sec - fast and easy

(rest 20 min)

Part 2:
3xPSN,3xPCN,10xburpees, easy 5min row x 7
wasn't sure what heavy would be today:
:37, 165#
:46, 175#
:50
:44
:41
:53, 185# -missed 2+3 PS
:53,185# - all good!

burpee sprints were fun, except nearly puking after. Probably went too heavy on the later sets.

bacc's and recovery shake post wod.

(rest 2hrs)
eat a large plate of fajitas, guac, queso, and chips, mmm.

now I'm tired.

Comment #245 - Posted by: brian p m/34/5'8-1/2"/168 at May 10, 2011 6:22 PM

#25 WB

13 rounds, 5 ctb

Comment #246 - Posted by: amped 36/M/195/6' at May 10, 2011 6:31 PM

M/101#

Subbed 25# dumbbell for the kettlebell swing, and 20# dumbbell thrusters for the wall ball.

7 rounds + 5PUs

I will improve.

Comment #247 - Posted by: Naushad K. at May 10, 2011 6:35 PM

5 rounds

Comment #248 - Posted by: myles456 at May 10, 2011 6:40 PM

as rx'd 8 Rounds + 5 C2B PU's, 10 WB Shots

Comment #249 - Posted by: Jeff Gebbie at May 10, 2011 7:07 PM

5 Pulls
10 15# Thrusters
15 Kettles
9 Rounds in 20:00

Comment #250 - Posted by: dyagg at May 10, 2011 7:07 PM

as rxd 10 + 8 swings

Comment #251 - Posted by: Chewuchjeff m37/5'9"/193 at May 10, 2011 7:18 PM

8 rounds + 22 reps

as rx'd

Comment #252 - Posted by: Marky Mark at May 10, 2011 7:26 PM

28/m/6'7"/220lbs
7 rounds +5 C2B pull-ups lovin the last couple of workouts!!!

Comment #253 - Posted by: Tom at May 10, 2011 7:33 PM

8 rounds. + 3 wall ball

Comment #254 - Posted by: Rusty/m/30/5'11"/180 at May 10, 2011 7:45 PM

9 plus 1 pull up

Comment #255 - Posted by: Raph at May 10, 2011 7:56 PM

9 rds...2 pood kbs

Comment #256 - Posted by: 5-0 at May 10, 2011 8:23 PM

Hey, the kids course at Rainier CrossFit was top notch, professional and fill my mind to overflowing with great training information. Great training staff. Thank you

Comment #257 - Posted by: Phil at May 10, 2011 8:27 PM

24 / M / 5'9" / 135lbs

Scaled to
Standard pull-ups x5
12lb wall-ball shots x10
40lb kettlebell swings x15

8 rounds plus 5 pull-ups plus 10 WB shots plus 8 swings

The swings were the worst.

Comment #258 - Posted by: BC at May 10, 2011 8:31 PM

9 Rounds 1 Rep

Comment #259 - Posted by: Sam L at May 10, 2011 8:35 PM

Did 12 kettlebell swings @ 1.75 pood per round.
Pull ups on climbing board.
Started with wall ball shots.

7 rounds + 10 wall ball shots + 4 kettlebell swings.

Comment #260 - Posted by: ccfeldt at May 10, 2011 10:36 PM

Sub'd 50lb DB Swings

6 rounds + 2 CTB PUs

Comment #261 - Posted by: Prakash Surya at May 10, 2011 10:55 PM

M/42/6'/221
As Rx'd
9 + PU's & WB's

Comment #262 - Posted by: Bill Wilhelms at May 10, 2011 11:15 PM

m/27/180cm/77kg

9rd + 5 PU + 10 WB shot + 8 Swings

Comment #263 - Posted by: eric at May 11, 2011 4:13 AM

9 rnds + 5 pull-ups, 10 wall balls

Comment #264 - Posted by: theron 47/68"/168 at May 11, 2011 5:27 AM

As RX'ed except KB was 44lbs.

11 rounds + 5 pullups.

Comment #265 - Posted by: jongb at May 11, 2011 6:01 AM

M/39/195/5'11"

7 rounds + SWINGS and THROWS
Substituted 45lb sandbag atlas lifts for med ball.

Big sweat!

Comment #266 - Posted by: tuffnutt at May 11, 2011 6:58 AM

M/ 37/ 132 lbs/ 5'-6"
I did 3 different short WODs today. I just did a couple WODs with Chest to Bar and it's not really a weakness, so I wanted to do a few short hard WODs to test recooperation and a little strength as well. I need to work on my shorter WODs to up my intensity and keep it up for shorter intervals without really stopping. I do much better at 20 minute WODs.
WOD #1: Max Dumbell Snatches in 2 minutes (load I used was 50 lbs - for 45 reps) I switched hands every 5 reps. These were power snatches from ground to overhead fully locked out above.

Rest for about 4-5 minutes

WOD #2: 2 Power Cleans on the minute for 10 minutes (I used 155 lbs) This was a good WOD. It got pretty heavy. I did a single waiting for a couple seconds and then did another.

Rest for about 4-5 minutes

WOD #3: Annie ladder: 10 D.U., 10 Situps, 20 DU 20 situps, etc. for 15 minutes for AMRAP
(I completed the 80 reps round for both and then did 25 D.U.s - total reps: 745)

Good day of working out. Fun, varied and a couple different domains.

Comment #267 - Posted by: Anton at May 11, 2011 7:21 AM

20 lb. med ball straight up (no wall)
45 lb. DB swing

11 rounds + 2 pullups

Comment #268 - Posted by: cbecker at May 11, 2011 7:33 AM

KB thrusters (2 20lbs kbs) for wallballs
50 lbs KB swings

8 rds + 5 pullups + 10 thrusters

Comment #269 - Posted by: JFA at May 11, 2011 8:38 AM

10 rds + 5+10+12 Rx'd

M/34/5'8"/180

Comment #270 - Posted by: Marco at May 11, 2011 10:29 AM

8+5+10+4. Done at home, so chest to rings pullups, 45lb thruster for WB.

Comment #271 - Posted by: ScottMacArthur at May 11, 2011 10:59 AM

8rds

Comment #272 - Posted by: Jamison at May 11, 2011 11:41 AM

I had an amazing time at Level 1 in Miami. Russell and his group of instructors were extremely knowledgeable. All the instructors were down to earth and did a great job breaking things down and simplifying them to make it easier to learn. They were all amazing athletes as well as trainers and I couldn’t have asked for more from the class.

Comment #273 - Posted by: Justin Rickles at May 11, 2011 11:59 AM

3rds cfwu

as rx'd
8rds

Comment #274 - Posted by: nucf m/25/5'7"/155 at May 11, 2011 12:22 PM

M37/5'8"/166

AS RX'D 8 ROUNDS PLUS 4 WALL BALL SHOTS

Comment #275 - Posted by: CMENDOZA at May 11, 2011 1:47 PM

6 rds 20lb db thruster
55lb kb swings

Comment #276 - Posted by: jh 43/210 at May 11, 2011 2:16 PM

f/34/142/5'1"

8 rounds + 10 wall balls
(pull ups w purple band, 12lb ball, 35lb k bell)

Comment #277 - Posted by: sharlene at May 11, 2011 2:49 PM

10 rounds even.

18# ball, 50# DB

Comment #278 - Posted by: bruce at May 11, 2011 3:16 PM

9 rounds + 5 pullups, 3 wall ball shots
KB: 24 kg, Ball: 20 lb

brutal! I was completely drained at the end, great workout!!!

Comment #279 - Posted by: Chris at May 11, 2011 3:34 PM

Ugh!!!
10 Rounds Rx'd

Comment #280 - Posted by: Herb Cody at May 11, 2011 3:47 PM

9 rounds + 1 KB swing

pull-ups were chest at bar height but not touching
16# Ball
1 Pood KB

Comment #281 - Posted by: Amykr F/39/5'9"/143 at May 11, 2011 4:28 PM

M/34/145lbs/5'5"

As rx'd
10 rounds plus 5 chest to bar and 10 wall balls

Comment #282 - Posted by: Brandon Burritt at May 11, 2011 4:49 PM

m/38/6/190
As Rx'd

8 rounds +5 C2B, 10 Wall ball shots, 4 K.B. swings
259 total reps

f/29/501/140
16 pound wall ball
Tried C2B first round and she got two. Decided to go with pull-ups to keep the intensity up

6 rounds +5 pull-ups
185 total reps

Comment #283 - Posted by: Jeremy A. Olive at May 11, 2011 5:29 PM

17 rounds with 2 sec to spare

Comment #284 - Posted by: brett at May 11, 2011 6:09 PM

and then we ran 20mins...
SIMPLY THE BEST
but... my legs are still shaking

Comment #285 - Posted by: brett at May 11, 2011 6:11 PM

M/34/5'4"/143lbs
As RX'd
12 rounds + 5 CTB +6 wall ball

Comment #286 - Posted by: Matt Burritt at May 11, 2011 6:14 PM

9 rounds + 5 CBPU + 10 WB

Comment #287 - Posted by: Ross Hanson at May 11, 2011 8:17 PM

6 rounds plus 5 pull ups

12 lb ball, assisted pu's after first round. What's my problem?

Comment #288 - Posted by: Joe at May 11, 2011 8:31 PM

as rx'd with 15# wall ball at 9' target

14 rds + 5 PU + 5 swings.

Comment #289 - Posted by: Bells 38/195 at May 12, 2011 3:58 AM

20 AMRAP
5 Pullups
10 20lb wall ball shots
15 35lb DB swings (most weight I have)

11rds + 5PU's

M/45/6'4"/185

Comment #290 - Posted by: knodes at May 12, 2011 7:39 AM

Ran out of time at the gym...
10min AMRAP
CTB Pullups Rx'd x5
45lb bar thrusters subbed for wallballs x10
55lb Dumbbell used in place of kettlebell x15

6 rounds in 9:46. Needed 14 seconds for a shower after.

Comment #291 - Posted by: Kevin Bania, 29 years, 5'10", 180lbs, New Berlin, WI at May 12, 2011 8:28 AM

M/ 37/ 132 lbs/ 5'-6"
As Rx (I used an 18 lb med ball but threw to 11')
I completed 10 rounds + 5 chest to bar pullups.
Great Workout.. I am trying to hit my goats pretty regularly and high rep wall ball is one of them, so I liked this format so I could work and concentrate on my form and still keep churning the reps out. Actually for me the kettlebell swings were the hardest. I think it's just repeating 15 reps that's hard. I am pretty good at the KB swings but repeating 15s wore on me more mentally I think. I was thinking of going for 8 rounds plus, but the early rounds were getting done in 1:30.
On a side note: I worked a LONG DAY. Got home, changed immediately as everyone was already in bed, ran (literally) down to the gym and warmed up for about 10 minutes. Then did the WOD and was kicked out as it was closing. Glad to get this one in. I liked it.

Comment #292 - Posted by: Anton at May 12, 2011 8:42 AM

normal kipping PU's

9 rounds + 5 PU's

Comment #293 - Posted by: Jack - Hitchin at May 12, 2011 8:59 AM

5/11...163/172
Through 10 kb swings of rd. 5. Could've gone into rd. 6 if didn't have interruption after p/u's in rd. 5. WB's unbroken. 55# d/b swings split into two sets each rd.

Comment #294 - Posted by: Mike Scott M/44/5'10"/212 at May 12, 2011 9:59 AM

5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1 pood

7 Rounds in 19 minutes
M/27/170

Comment #295 - Posted by: Joshua at May 12, 2011 10:21 AM

5 Pull-ups
10 Wall ball shots, 14 pound ball
15 Kettlebell swings, 1 pood

9 rounds + 5 pu's

Comment #296 - Posted by: Sinal M/31/5'9"/215 at May 12, 2011 10:30 AM

F/40/5'6"/150

chin-over-bar pull-ups
14# wallball
1 pood KB

11 rnds + 3 pull-ups

Just wanted to at least keep up with my Mr. Nutfam :-)

Comment #297 - Posted by: mom to five at May 12, 2011 10:41 AM

9 rounds w/ thruster sub for wall ball.

All sets unbroken.

Comment #298 - Posted by: Michael m/48/5'9"/175/MI Survivor at May 12, 2011 11:03 AM

As rx'd, 11 rounds.

I paced this a bit, starting with rounds were averaging about 1:30, after which I rested ~30 seconds (10 round pace). This seemed sustainable, so I started cutting the rest period down, eventually eliminating it entirely for the last couple rounds. All unbroken, except C2Bs in the last few rounds. Wall balls were the easiest here, KB swings seemed the hardest. Grip started to deteriorate in later rounds.

Comment #299 - Posted by: Mel/38m/5'10"/175 at May 12, 2011 12:29 PM

Did:

20 min AMRAP of:
(5) chest to bar pullups
(10) wallballs with 12# (biggest available), 11' target
(15) 55# DB swings

9 full rounds, plus 5 C2B, 10 wallball, 5 DB swings

All sets unbroken, DB swings definitely taxed me the most.

Comment #300 - Posted by: GleichSTL m/33/177/5'10" at May 12, 2011 2:33 PM

M/51/153/1-1-06

As Rx'd
7 rounds + 5 CTB PU

Comment #301 - Posted by: bingo at May 12, 2011 2:40 PM

7 rounds + 5 shoulders to rings+10 wall ball shots+10 KB swings

Comment #302 - Posted by: GU997 M/41/185/5'10" at May 12, 2011 4:21 PM

8 rds + 5 pull ups. Swingset fat bar pull ups, 45lb bar thruster, 1 pood kb. 55 jj wu. abmat x 12 post.

m/54/170

Comment #303 - Posted by: kevin o at May 12, 2011 5:43 PM

As Rxd - 7 rounds. I'm just getting back into CrossFit after a 5 year hiatus.... I forgot how great these workouts are!

Comment #304 - Posted by: Erik Mortensen at May 13, 2011 7:34 AM

9 rounds KO as Rx

Comment #305 - Posted by: Manu Jolin at May 13, 2011 9:05 AM

A bit under the weather today.

Subbed 1 pood kb

9 rounds + 5 ctb + 5 wb
145 reps total

Comment #306 - Posted by: Drew m/42/5'10"/160 at May 13, 2011 1:43 PM

WU
8 rounds + 4 KBS
M/50/197#/72"

Comment #307 - Posted by: RB at May 13, 2011 6:17 PM

Had an awesome time at lvl I at Atlas in Chicago May 7 and 8. Big thanks to all the wonderful instructors. Cannot wait to go back and do it again at coach's prep or something

Comment #308 - Posted by: Annie R. at May 13, 2011 9:34 PM

press ups, 12.5kg barbell thrusters, 15k DB swings

Holly - 9 rounds & thrusters

Comment #309 - Posted by: Jack - Hitchin at May 14, 2011 5:59 AM

as rx'd

9 rds
5 c2b
10 wall balls

Comment #310 - Posted by: al deezy m/34/150 at May 14, 2011 6:01 PM

as rx'd

9 rds
5 c2b
10 wall balls

Comment #311 - Posted by: al deezy m/34/150 at May 14, 2011 6:06 PM

As Rx'd.
9 Rounds + 5 C2B + 10 WB + 6 KB swings


Mrs. Miyagi
Scaled to 14# ball and 1 pood. Rest as Rx'd.
10 rounds + 5 C2B

Comment #312 - Posted by: Miyagi m/31/164.6# at May 14, 2011 6:49 PM

8 rounds + 5 c2b + 10 thrusters + 1 swing

c2b kipping pull ups
sub 35lb db thrusters (no ball)
sub 24k db swing (no kettlebell)

2nd wod after "Jeremy"

Comment #313 - Posted by: zenoperegrinus at May 15, 2011 6:23 AM

would the kettlebell swings be done with one arm or two? i know this was an old workout but I was gonna try it today

Comment #314 - Posted by: pj at May 15, 2011 12:44 PM

Sub 45# thrusters for wb

6rnds + pu's and thrusters

Comment #315 - Posted by: schinizel/m/32/5'9/155 at May 15, 2011 10:06 PM

Sub 45# thrusters for wb

6rnds + pu's and thrusters

Comment #316 - Posted by: schinizel/m/32/5'9/155 at May 15, 2011 10:12 PM

6 rounds and 10 WBs.
10x 65# floor to OH cleans instead of KBs
10# jump onto 20" box sub for WBs.

Comment #317 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at May 16, 2011 6:24 AM

10 rounds plus 5 pull-ups rx.

Comment #318 - Posted by: hillmanb at May 16, 2011 6:30 AM

m/32/170lb/5'8"

as rx'd

9 rds + 5 C2B PU
(all unbroken)

70 162 178
550 Cal

Comment #319 - Posted by: Adam Hamm at May 16, 2011 10:53 AM

14# wb/ 1pd swing
9 rds

Comment #320 - Posted by: Sue Ady f/42/127 at May 16, 2011 11:04 AM

subbed regular pull-ups.

8 rounds + 5 PlU + 10 WBS + 7 KBS

Comment #321 - Posted by: CER - M/36/195/6' at May 16, 2011 11:23 AM

CFWU x 3 std

used small 4Kg medicine ball, couldn't find larger
#45lb KB

9 rds + 5 C2B pullups

Comment #322 - Posted by: F15E_WSO/M/48/180 at May 16, 2011 1:18 PM

9 Rounds + 5 C2B Pull-ups. First time with my homemade wall wall.

Comment #323 - Posted by: Edwin 28/M/68"/170 at May 16, 2011 3:15 PM

M/46/195
6+5. Rx'd

Comment #324 - Posted by: Kaiman at May 16, 2011 3:16 PM

9 rds + 12 kb swings

10 rounds in 20:07

Comment #325 - Posted by: MikeyPaul - M/29/5'8"/170 at May 16, 2011 6:58 PM

Sub 45lbs Thrsuters for WB(No WB)

8 Rnds + 5 C2B + 10 Thrstrs + 3 KB

After WOD did 10 rnds Bag Kickboxing of 1 min each

Comment #326 - Posted by: Ronen Gottlib, 38/m/5'10"/167 at May 17, 2011 1:20 AM

C-
16# 9-9.5'
1 pood
13 + 5 C2B

Comment #327 - Posted by: Jeff & Charity @ CF Snohomish at May 17, 2011 11:08 AM

m/37/5'9/184
CFWU-3. Reg. Superman. Burgener. DU. K to E.
10 rounds + 5 PU & 3 WB.
C to B little tough. Grip tough on swingset when i got real sweaty. WB not bad. Good job with depth & getting hips back & keeping chest up.
KB not bad. Good squat. Broke last few rounds to 10+5. Need to eliminate some of those.

Comment #328 - Posted by: jrm at May 17, 2011 6:16 PM

9 +11 KBS

Comment #329 - Posted by: Craig-Always Forward CrossFit at May 17, 2011 6:54 PM

M/23/70"/190#

As Rx'd

7 rounds + 2 pull ups

done at Red Stick CrossFit

Comment #330 - Posted by: Bill Gibson at May 17, 2011 10:31 PM

8 1/3 rounds

Comment #331 - Posted by: Manchild at May 18, 2011 4:08 AM

9 rounds + 5 ctb
Sub 40# thrusters for wall balls
Sub 50# kettlestack for kettlebell

Comment #332 - Posted by: Christopher Denzer at May 18, 2011 4:45 AM

Jeff @ work
25# ball.
10 rounds + 9 pp

Comment #333 - Posted by: Jeff & Charity @ CF Snohomish at May 18, 2011 6:41 AM

05/18/2011

Sub'd 55lb db for 1.5 Kb:

8 rounds + 5

AC

Comment #334 - Posted by: TommyKrackCorn at May 18, 2011 11:16 AM

M/36/6'/211#

As Rx'ed

7 rounds + 5 PU and 10 WBS

KB swings were the limiting factor, kicked my butt

Comment #335 - Posted by: ErekG at May 18, 2011 11:43 AM

12 rds as rx'd

Comment #336 - Posted by: md at May 18, 2011 4:14 PM

11 rounds+3 Wall-ball
RX

Comment #337 - Posted by: J-F/20/5'9/163 at May 18, 2011 7:22 PM

started rx'd (50# db), then switched to 35# after 3 rounds (lower back was killing! had to break up kbs a lot too)

8 rounds

Comment #338 - Posted by: Callum at May 18, 2011 8:45 PM

10 rd's

Comment #339 - Posted by: Pacers at May 19, 2011 3:30 AM

Age: 40 / 283
6 Rounds with black and blue bands on pull-ups

Comment #340 - Posted by: dzultanski at May 19, 2011 12:04 PM

13 rounds

Comment #341 - Posted by: Kevin - M/190/6'/39 at May 19, 2011 1:42 PM

Max rounds in 20 minutes of:
5 Chest to bar Pull-ups
10 Dumbbell Thrusters, 20 lb dumbbells
15 Dumbbell swings, 55 lb dumbbell

12 rounds + 2 KB Swings

Was kinda surprised by how easy this one was during the first five minutes; definitely changed my mind about that during the last five minutes!

M/26/5'11''/195

Comment #342 - Posted by: Kent at May 19, 2011 3:03 PM

10 RNDS

45# Thrusters sub
55# DB sub

M/41/180

Comment #343 - Posted by: jayhawkcf at May 21, 2011 11:47 AM

Used 40# for KB swings.
Completed 5 rounds.

Joni - Used a basketball, chest to bar with feet on bar, and 8# KB.
Completed 8 rounds.

Comment #344 - Posted by: sblackburn 38/5'11"/205 at May 21, 2011 9:06 PM

50/m/190

As Rx'd w/55db. 8rds +5

Comment #345 - Posted by: denob at May 22, 2011 7:56 AM

40/m/185
7 rounds

Comment #346 - Posted by: ekh3 at May 23, 2011 10:15 AM

m/30/5'9"/156

4 rds + 7 kb swings

Comment #347 - Posted by: ceaver at May 23, 2011 6:55 PM

8 rounds plus 1 PU

Did it at JC after work...wall ball and DB were in the other room so had to go back and forth

felt ok...only took breaks on the PU did all the others without a break once I started

Comment #348 - Posted by: Cleveland at May 23, 2011 11:19 PM

regular pullups. 10k wallball. 18k dbswings. All sets unbroken.

9 rounds.

Comment #349 - Posted by: BarryT at May 24, 2011 4:57 PM

10lb ball, PU not all CTB

9 rounds + 5 PU

KB's were toughest part, moved at a onstant speed throughout and PU's were fast.

Comment #350 - Posted by: clark at May 27, 2011 2:54 AM

M/175/5'7/31
subbed 25kg plate for kettle bell. 8 rounds

Comment #351 - Posted by: Mark S. at May 30, 2011 10:55 PM

9 full rounds

Comment #352 - Posted by: Dexter at June 2, 2011 6:26 PM

9 rds

Comment #353 - Posted by: Faleep at June 8, 2011 7:14 AM


First real day back to CF after a few months off
no 20 lb ball
5 c-bar pullups (no kip)
12 x 16 lb ball
15 x 20kg swing

8 rounds
legs felt it. stopped halfway through round 9. try again in a month

Comment #354 - Posted by: ac at June 12, 2011 9:52 AM

m/26/201/5'10"
CF day 19

Rnds: 7 in 22:11
Sub'd 26lb kettlebell thruster-toss for wallball

Comment #355 - Posted by: Sam J at June 16, 2011 8:26 AM

f/38/160/5'9"
Did this today 6/19

Had to substitute/scale ring dips for pullups as I have no pullup bar at home.
5 ring dips
10 wallball (16#)
15 KB swing (1 pood)
12 rounds even in 20 minutes

Comment #356 - Posted by: Rochella at June 19, 2011 5:59 AM

CFWUx1
10 rds (just beat the buzzer)

Comment #357 - Posted by: Doug at September 9, 2011 5:29 PM

9 rds
25lb wall ball
24kg KB

Comment #358 - Posted by: ac at May 11, 2012 12:50 PM

10 rounds as prescribed :)

Comment #359 - Posted by: Juan Martinez at December 20, 2012 6:55 AM
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