October 31, 2011

Monday 111031

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

Josh Everett 15:28, Austin Malleolo 15:50, Dave Lipson 16:10, Russell Berger 16:37.
Post time to comments.

Compare to 061004.

USDL1_ConanL1_RestonL1_ParkCityL1_SaskatoonL1_L1TrainerSummit_th.jpg

Enlarge image

CrossFit Level 1 Certificate Courses: University of San Diego, CrossFit Conan, CrossFit Reston, CrossFit Park City, Saskatoon.
CrossFit Trainers Summit, San Diego.


"A Second Family: CrossFit Spartanburg" with Tal Young, CrossFit Journal preview video [wmv] [mov]


WOD Demo from Reebok CrossFit One by Again Faster Equipment - video [wmv] [mov]

From the Vault:
Brandon's Bad Day, August 2007 - video [wmv] [mov]


"The Science of Irrationality" by Jonah Lehrer, The Wall Street Journal.

Posted by Pukie at October 31, 2011 5:00 PM
Comments

looks fun.

Comment #1 - Posted by: dan from florida at October 30, 2011 5:28 PM

This WOD should be fun. Can't wait to tackle it tomorrow.

Comment #2 - Posted by: James at October 30, 2011 5:28 PM

This WOD should be fun. Can't wait to tackle it tomorrow.

Comment #3 - Posted by: James at October 30, 2011 5:28 PM

I don't like the way the WOD is being written. It's confusing seeing the weight before the number of reps.

Comment #4 - Posted by: Jess at October 30, 2011 5:34 PM

This ones gonna be a killer. 3-2-1 go!!

Comment #5 - Posted by: Jon Hoberg at October 30, 2011 5:41 PM

Can't wait!

Comment #6 - Posted by: War at October 30, 2011 5:49 PM

Fun WOD, but going to hurt. I'm starting to fear the L Pull-ups and Josh Everett doing it in 15:28.

Comment #7 - Posted by: kiba at October 30, 2011 6:05 PM

I just got back from the Level 1 cert at Crossfit Conan. We're the ones in the Snow!

Everyone, It was beyond expectations! I was surprised at the skill of the instructers in not only the working out, but also in their abaility to present the material. They were great! We were laughing and learning for 8 hours both days. There was no need for caffene because of the class structure and the personality and skill of the lecture presentations kept me alert, which if you know me is a big deal.

As you can tell I loved it. I learned a ton! and I an looking forward to trying to implement this new knowledge.

If your on the fence on spending the cash, I have to say it was worth it! I wish I did it years ago!

Thank you very much
CD

Comment #8 - Posted by: Chris Dockray at October 30, 2011 6:07 PM

I was at the CF Level 1 cert at CF Reston. I havent been jazzed about learning something new like this in along time. ALL the instructors were professional and had an extensive background in coaching. Maggie's "NO REP!!!!!!" yell will haunt me for the rest of my days! Great job guys! Thanks!

Comment #9 - Posted by: Noel M at October 30, 2011 6:07 PM

Finished Level 1 cert today in Reston. We had the best instructors. It's trainers like them they make me LOVE cf. They take the time to care about everyone no matter what their ability. This is what makes crossfit different from other sports. This course is essential to anyone that wants to take their training to another level, not just for people who want to be trainers. Although after this class it's hard not to be inspired to inspire others. Thank you guys! 1,2,3 HELL YEA!

Comment #10 - Posted by: Lisa Kohrt at October 30, 2011 6:14 PM

Just finished up the Level 1 Course at CrossFit Park City! What an amazing 2 days! Just jam-packed with information, practical application, practice, real-life WODs, and fun with other team members & instructors! Couldn't have asked for a more knowledgeable, experienced, well-spoken, and approachable training crew! Can't wait to get back and start applying all that I learned! Thanks Chris, Eric, Nicole & Cherie! What a great weekend!

Comment #11 - Posted by: Katie Chambers at October 30, 2011 6:55 PM

Thanks for the Reebok wod demo video with Russell. I liked the breakdown of each exercise and the subs that can be done for scaling the workout. I found that very helpful.

Comment #12 - Posted by: Shane at October 30, 2011 6:58 PM

im new to crossfit and doing it with a small group who is also new. since we're in afghanistan, we dont have a gym to go to or anyone with experience to ask so we have to do all our own research. so here's my question. where can i find scaling and subs for exercises? for example, subs for L pull-ups. i have the journal and did a search for L pull-ups, but didnt really find anything. is there a sub/scaling reference somewhere?

Comment #13 - Posted by: craig at October 30, 2011 7:04 PM

Yes, in the crossfit.com FAQ.

Comment #14 - Posted by: Jaz at October 30, 2011 7:19 PM

Finished Level 1 Cert in Reston this weekend ... what an amazing weekend! As much as I loved Crossfit going into this weekend, I now have a much deeper understanding and appreciation of what IT is all about. This is absolutely the future of fitness and I couldn't be happier or more excited to have begun a new part of my journey in the Crossfit world! Maggie and Crossfit Reston were wonderful hosts, what an awesome box! Chuck, Nicole, Mike G, Andrea and Chriss - WOW, thank you all!! I've found elite fitness and I'm chasin' it, baby!

Comment #15 - Posted by: Melissa at October 30, 2011 7:24 PM

I have been to a lot of "Professional Development" or certification classes in my time in Medicine and Education. Generally, I always left feeling like the people teaching me had an, at best, tenuous grasp on the material they were "teaching". I just finished the Level 1 in Park City and it couldn't have been further from this previous description. The instructors are true masters of their craft and have a huge body of knowledge regarding everything CrossFit. $1,000 well spent.
:)

Comment #16 - Posted by: TJ at October 30, 2011 7:26 PM

This WOD will "haunt" me all day - muaahhhaaaahhaa!!!!

Comment #17 - Posted by: B-Dub at October 30, 2011 7:52 PM

Love that the guy from CF Spartanburg is representing Wofford Football! Go Dogs!

Comment #18 - Posted by: jordan at October 30, 2011 8:09 PM

17:20

Comment #19 - Posted by: Stuart at October 30, 2011 8:16 PM

UFC fighter Jason "The Athlete" MacDonald shows up on the top left in the third photo down. Nice.

Comment #20 - Posted by: escot68 at October 30, 2011 8:21 PM

Crossfit Sri Ram Ashram, India

Vijay Raj 15:50rx
Arvind 17:45 88lb
Shubham 22:35 77lb (age 14)
Rajpal 21:52 66lb (age 15)

Comment #21 - Posted by: rashmi at October 30, 2011 9:16 PM

I was part of the Level 1 cert in San Diego,Ca. The first pic of the top left. The ability of every coach to present the information in such a clear and understandable manner was amazing!! The amount of knowledge shared over the two days was more than worth it. I can't wait to get into my local Crossfit, CrossfitTemecula and teach what I have learned. A huge thanks to all the coaches there!!

Comment #22 - Posted by: Phillip at October 30, 2011 10:26 PM

CrossFit, what happened? You sold out to Reebok and became corporate. I go away for a year and look what happens. I thought it was about being an independant, free thinking fitness movement that constantly evolves based on those who are the discipline. How can something evolve freely when you are required to sell and recommend products from a company that pays you?

Secondly, I remember being at my level 1 Cert years ago when Coach Glassman said that the best thing about CrossFit was that it was constantly varied. So, unlike olympic athletes who trained only for their specialised sport, CrossFitters trained to be as varied in physical ability as the wods were. Now its all about the CrossFit games. Is this not just another version of an olympics where athletes prepare themselves for certain events they know will be included? I know this is what they do for a fact. Franaddict anyone?

Such a shame. Heading back to my garage box, bumper plates, white board and marker. No Reebok signs here. I train barefoot and no shirt. I gain endorsement from the sweat, blood and tears on my floor and the look on my training buddies faces when i appear superhuman in a WOD.

Peace.

Comment #23 - Posted by: Lucas Atkins at October 30, 2011 11:47 PM

Hey Brandon, at least you got your reps in!

Comment #24 - Posted by: carolyn at October 30, 2011 11:49 PM

Came from the Level 1 Cert in San Diego and I must say I was surprised at how subdued Jason Khalipa was, compared to the videos of him that I've seen. He was so chill and actually a bit monotone. HA! Yeah right! He was awesome! His Rainbow Kip Technique for Pull-ups is great knowledge to have.

Anyway, it was a great weekend and I had a blast. I am totally sore and my cup is running over with knowledge to take back to the gym and apply. My only issue was that when going though a lot of the exercises, I was torn between being selfish (and having Stephane, Miranda, Zach, Eric, Jason, ..... fix my techniques) and being there to learn how to be a trainer. It's not often you get such a high caliber of trainers to actually train you.

Now to wait 7 or so days for the results of the test to come back.

Comment #25 - Posted by: Colin at October 30, 2011 11:54 PM

Came from the Level 1 Cert in San Diego and I must say I was surprised at how subdued Jason Khalipa was, compared to the videos of him that I've seen. He was so chill and actually a bit monotone. HA! Yeah right! He was awesome! His Rainbow Kip Technique for Pull-ups is great knowledge to have.

Anyway, it was a great weekend and I had a blast. I am totally sore and my cup is running over with knowledge to take back to the gym and apply. My only issue was that when going though a lot of the exercises, I was torn between being selfish (and having Stephane, Miranda, Zach, Eric, Jason, ..... fix my techniques) and being there to learn how to be a trainer. It's not often you get such a high caliber of trainers to actually train you.

Now to wait 7 or so days for the results of the test to come back.

Comment #26 - Posted by: Colin at October 30, 2011 11:55 PM

17:45
L pullups lacked

Comment #27 - Posted by: charbs 195/m/26 at October 31, 2011 2:45 AM

m/46/185

27:00

Comment #28 - Posted by: cosmo at October 31, 2011 3:13 AM

19:58

scaled to 30kg on the bar sets due to worn out shoulders for the ohs/jerks. kipping pullups.

Comment #29 - Posted by: ands at October 31, 2011 4:25 AM

25.00 M/40/190

Comment #30 - Posted by: Jay at October 31, 2011 4:28 AM

24:42 rx'd

Comment #31 - Posted by: B-Mo at October 31, 2011 4:31 AM

Just want to thank Hybrid Athletics and all the amazing coaches that taught us this past weekend up in Stamford, ct.

Professional, educational, whimsical, and truelly a fantastic expierences that I'll never forget.

Thanks Coaches

Chris

Comment #32 - Posted by: Chris at October 31, 2011 4:39 AM

Ugh, first day back after a week long working vacation. And colicky baby not helping sleep.

Had to switch up the workout to as much as possible in 24 minutes, since the Admiral was coming in early today...

AMRAP in 24 mins: 2 rds + 15 OHS and 3 L P/U's.

Comment #33 - Posted by: LT M/28/6'1"/206 at October 31, 2011 4:41 AM

44m, 6-216
RX'd w/ mistake....
read Power Snatch vs. Power Clean....
26:45
(L-pullups remain a bear.....)

Comment #34 - Posted by: Will H at October 31, 2011 4:49 AM

I attended CrossFit Reston this weekend, it was awesome. The instructors were fantastic in their delivery of the study material and demonstrations. They really helped me in finding cues and weaknesses in my own FM patterns. Thanks so much Chuck, Mike, Nicole, Maggie, Andrea, Chriss, and Sean.
Also, is there a way to get our Group photo to enlarge? I'd love to see it close up! Thanks, Julie 3,2,1 HELL YEA!

Comment #35 - Posted by: Julie Martin at October 31, 2011 6:04 AM

#4 Jess
It's always been that way, I never thought it was confusing. Did you somehow think that it was 3 rds for time of 95 Reps with 15lbs of each exercise? Just read it..

Comment #36 - Posted by: Harry at October 31, 2011 6:05 AM

Did 100 thrusters at 135lbs this morning. rep 50@7:13 and finished the 100@19:44
Good wod for sure. Like the video of Brandon's bad day - we've all been there!

Comment #37 - Posted by: jkel at October 31, 2011 6:13 AM

Hey guys,

thanks for posting the "Brandon's Bad Day" video. My workouts haven't been the greatest this past week and finishing them has been a huge effort in itself. But today is a new day and just like Brandon, I'll just push through it and know that I'll come out a better athlete on the other side, no matter how long it takes me to finish. Thanks again for the vid post.

Comment #38 - Posted by: Mike at October 31, 2011 6:22 AM

26:38

Comment #39 - Posted by: Kg at October 31, 2011 6:31 AM

@ 75#.....31:42......very humbling. Great times though!!!! :)

Comment #40 - Posted by: Don A at October 31, 2011 7:29 AM

Modified weight and to one round, first WOD since straining lower back 10/8/11
65 pound Overhead squat, 15 reps
15 Pull-ups
65 pound Split-jerk, 15 reps
15 Knees to chest
65 pound Hang clean, 15 reps
15 Good mornings with 45 pounds
7:54
M/54/6’/207

Comment #41 - Posted by: Pete In Sun City at October 31, 2011 7:34 AM

#4 -- its always been that way....So funny when people complain about free stuff, especially awesome free stuff...tonight are you going to complain about the "fun sized" candy bars handed out???

Comment #42 - Posted by: wtf at October 31, 2011 7:43 AM

21:48
w/ Abmat back ext and hang squat cleans

Comment #43 - Posted by: Jetté 42/M/5'11"/170 at October 31, 2011 7:48 AM

12:20 as rx'd

m/34/165

Comment #44 - Posted by: EOMFD at October 31, 2011 7:48 AM

17:35 as rx'd.

Comment #45 - Posted by: Justin R at October 31, 2011 7:49 AM

Jeff @ 2.0
21:32
Full shoulder extension on L-pull ups.
Half under hand, half overhand on L-pull ups.
Alternated feet on split jerks.
25# DB held behind neck for hip extensions.

Comment #46 - Posted by: Jeff & Charity @ CF Snohomish at October 31, 2011 8:00 AM

F45 band assisted Lpull ups 17;56

Comment #47 - Posted by: Josey at October 31, 2011 8:05 AM

As rx'd
39:38

Comment #48 - Posted by: Chase at October 31, 2011 8:11 AM

Craig #11 in Afghanistan,

Welcome Brother, to you and your mates.

The first go-to place for subs and alternatives is the FAQ here on the Main Page. You can also look at the Exercises and Demos section for instructions on how to do the movements. After spending a little time there I've always found it helpful to click on "Start Here" and then click "Brand X Scaled WOD" and take a look at what Gawrddog is suggesting for scaling; he offers 4 or 5 levels of the WOD, for free, every day.

When something comes up that I just can't do I try to figure out what the intent of the exercise is. L-Pullups? I think this one is asking for a strict, deadhang PU with some sort of core engagement. You could do the PU in tuck position with your knees pulled up (that's what I do), or you could drop down after the PU and do either L-sits or some sort of sit-up. Sure, it'll increase your time, but you will be achieving the stimulus that the WOD is seeking. I will do something like this when there's something in a WOD I can't do when I look for a sub.

Hope that helps. Welcome aboard. Fasten your seat belt.

Comment #49 - Posted by: bingo at October 31, 2011 8:13 AM

32:50 rx

Comment #50 - Posted by: gb 44/m/71"/185# at October 31, 2011 8:25 AM

43/m/176cm/73kg

Back extensions with 10kg plate, other than that as rx'd.

29:10

Tried to maintain good form on all the exercises throughout the WOD rather than shaving off a few extra seconds. OHS are still difficult for me, but the L-pull-ups were the hardest part of the workout.

Comment #51 - Posted by: Memuc at October 31, 2011 8:27 AM

43/m/176cm/73kg

Back extensions with 10kg plate, other than that as rx'd.

29:10

Tried to maintain good form on all the exercises throughout the WOD rather than shaving off a few extra seconds. OHS are still difficult for me, but the L-pull-ups were the hardest part of the workout.

Comment #52 - Posted by: Memuc at October 31, 2011 8:27 AM

43/m/176cm/73kg

Back extensions with 10kg plate, other than that as rx'd.

29:10

Tried to maintain good form on all the exercises throughout the WOD rather than shaving off a few extra seconds. OHS are still difficult for me, but the L-pull-ups were the hardest part of the workout.

Comment #53 - Posted by: Memuc at October 31, 2011 8:29 AM

lol @ the weights held behind the neck on the back extensions when it clearly says on the description that they should be held at the chest! I'm sure that doesn't matter in the grand scheme of things, but they get an F for paying attention to the rules.

Comment #54 - Posted by: Jason Hutchcraft at October 31, 2011 8:47 AM

@Lucas its really a shame you feel that way. If it weren't for the Crossfit games I know I wouldnt do this... The best part about this is the competition, but opinion are valid, and I feel ya man. Money makes the world go round right?

Comment #55 - Posted by: Joey@pdxpearl m/182/23 at October 31, 2011 8:50 AM

25:45

Comment #56 - Posted by: mlt at October 31, 2011 8:59 AM

16:03 as rx'd

Roommate Rob did it in 21:46.

Question for you all: I'm very new to this...did militaryathlete.com before with Rob Shaul; don't know a lot about this program yet. Was wondering what Lucas meant by crossfit being sport specific now, just for the games. It seems like it's still really random. How has it changed? Thanks for your time, guys.

Comment #57 - Posted by: Josh Wood at October 31, 2011 9:06 AM

21:10
Had to use red band for L-sit assistance.
First time my hands feel like I can't grip anything!
Awesome WOD!

Comment #58 - Posted by: Leslies 40/F/5'5"/125 at October 31, 2011 9:09 AM

Josh Wood-

The thing about the CrossFit Games is that the entire games is varied, functional and non-specific. While I haven't been to a games myself, I believe every athlete who performs does so in every area. Unlike the regular Olympics where each athlete focuses on a specific sport. The crossfit games takes the pure essence of crossfit (general physical preparedness) and competes athletes against each other to see who is the best all around fit athlete. To specialize for the Crossfit Games is TO BE as generalized as possible.

Comment #59 - Posted by: Josh Brehm at October 31, 2011 9:40 AM

25:52

Scaled to 75 lbs for all barbell moves and only used 10 lbs for BE's. Did hang power cleans. Definitely on a downswing of strength and intensity the last few days. This was slow and light, but at least all sets were unbroken.

Comment #60 - Posted by: Bill M. m/47/5'3"/134 at October 31, 2011 9:43 AM

I'm still confused why back extensions are specified in a WOD for time when everyone ends up doing hip extensions...

I never understood this about CF workouts. In the demo Russell even refers to subbing in other static trunk dynamic hip movements for the back ex when a back ex is static hip dymamic trunk. I know Russell knows the differece and I believe he would typically make his class do back ex slowly and controlled in a wod like this.

it'd be a lot less confusing if they just caled out hip extensions.
....

Did this Sunday:
5 min of each:
10xDU, 10xsitup,10xlunges = 8 rnds
(rest walk 2 min)
10xghd, 10xpush up, 10x step up 24" = 5 rnds (rest walk 2 min)
10 row strokes, 10xT2B, 10xsq = 4+row 575m
(rest walk 2 min)
1 x T line drill, 5 burpees = 10 rnds

Comment #61 - Posted by: brian p m/34/5'8"/170 at October 31, 2011 9:44 AM

Lucas Atkins #23-

Why do you see it as a step in the wrong direction for CrossFit to pair up with Reebok? Reebok doesn't now control CrossFit or it's programming or philosophy. From what I've seen it's simply selling a very attractive line of apparel that compliments CrossFit quite nicely.

Comment #62 - Posted by: Josh Brehm at October 31, 2011 9:45 AM

RE the WSJ article: Yes, it is fascinating that humans tend to be irrational, and while this may be news to many, it is not news to anthropologists and cognitive scientists and others. That people are amazed to find that humans are not rational beings is a reflection of a long tradition in Western thought that is badly mistaken, and it is interesting to wonder why we continue to believe this, still, after >2k years of evidence to the contrary (yes you may applaud my smugness now).

On a final note: contrary to this journalist's phrase, "inescapable byproducts of a brain that evolution engineered over millions of years", evoution does not engineer brains; in fact it does not *do* anything. Evolution is a description of cumulative outcomes that involve phenotypes in constantly changing selective enviroments. Ok, maybe it's just nerds like me who care, but it's when you see people saying things like this that you know how poorly most people actually uderstand evolution. Ok I'm getting off my high horse. Don't worry bother to to get back at me for being an ivory tower elitist; this WOD will take its revenge on me and leave me humbled.

Comment #63 - Posted by: Steve Cole at October 31, 2011 9:55 AM

Lucas Atkins,
I think you're mistaken; it's NOT "all about the Games." Most of us just keep doing the WODs and getting all we can out of CrossFit, same as ever. I still do my WODs in my gymn with nobody watching or caring (but me), and I still get as much out of it as ever. CrossFit is still the same ichonclastic, independent thinking, badass movement it's always been. The Reebok thing hasn't changed that, IMHO.

Comment #64 - Posted by: Steve Cole at October 31, 2011 10:00 AM

I attended the Level 1 cert this past weekend at Reston. I can't say enough about the instructors. The knowledge and way that the class was presented was great. You see these trainers in videos and the Games and wonder what they are like in person, well let me tell you they were a fun bunch to be around. Funny as hell. Thanks for a great weekend....

Comment #65 - Posted by: Chris B at October 31, 2011 10:03 AM

92 minutes. (subbed 65lbs)

The overhead squats have been kicking my butt all year. It's not the weight. It's the form. But, it's getting easier. An hour and half later & it freakin' well better be improving!

I'm glad I finished.

Everything else was pie compared to those overheads.

Comment #66 - Posted by: Ness F/42/136lbs/5'3" at October 31, 2011 10:09 AM

19:50 Rx'd

Comment #67 - Posted by: marco M/34/5'8"/175 at October 31, 2011 10:15 AM

Scaled to the following.

Two rounds for time of:
95 pound deadlift, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang power clean, 15 reps
15 Back extensions, with 25 pounds

13:27

mas?

Comment #68 - Posted by: Kevin C.(M/52/5'11"/172) at October 31, 2011 10:28 AM

26:00

M/41/180

Comment #69 - Posted by: jayhawkcf at October 31, 2011 10:39 AM

31:14 as rx'd
Ball was pulled off the rack for all exercises, not off the floor.

Comment #70 - Posted by: SB at October 31, 2011 10:50 AM

25:45 as Rx'd...

Hope my grip starts getting stronger, that was the hardest part of the workout

Comment #71 - Posted by: Dan the Man at October 31, 2011 10:55 AM

M/27/5'11"/193

24:35

Comment #72 - Posted by: Ryan at October 31, 2011 11:01 AM

M/21/5'7"/145
15:39 (Rx)
I'm pretty sure I did this WOD Rx'd. but after doing the WOD I watched the WOD demo video, and noticed that they were doing hang SQUAT cleans. The WOD posted just says HANG CLEAN. Am I wrong? if I didnt do HANG SQUAT CLEAN, does that mean i didnt do this WOD prescription?

Comment #73 - Posted by: Antonio Reyes at October 31, 2011 11:03 AM

Monday 111031
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

time 28:08

suck time, all OHSs unbroken
Jerks unbroken
back ext unbroken
''L''s in chuncks and singles
K2E in 5s except round 2 which was 10/5
cleans in 5s

goods were the unbrokens. Breaks werte really long. i felt i had no power and my heart was pounding really bad.

The good note to that is I think I know whats is up with me. When my heart pounds like that it is from not eating enough. And yet again I have slacked off of the eating. We will see how that works out in the next day or so.

Comment #74 - Posted by: Nik Nichols 40yo 5'6'' 167lbs at October 31, 2011 11:10 AM

29min woot

Comment #75 - Posted by: dustin at October 31, 2011 11:43 AM

M/155/37
Rxd 19:01


F/120/39
@80lbs 25:30.

Comment #76 - Posted by: Shane and Andrea Cross at October 31, 2011 11:44 AM

As rx'd, 23:40.

Tough grinder. Tale of two wods really - did most of the barbell stuff unbroken; most of the bodyweight stuff was very broken (with the exception of back extensions). Tried to pace this out, but the first round came in faster. I expected the core destruction from this, but forgot that it hits the legs pretty good too. My quads started cramping up on K2E, of all things.

Comment #77 - Posted by: Mel/38m/5'10"/175 at October 31, 2011 12:20 PM

in filter

23:40

tough, paced it

Comment #78 - Posted by: Mel/38m/5'10"/175 at October 31, 2011 12:20 PM

#70 Antonio - "clean" with no descriptor means squat clean.

Comment #79 - Posted by: Mel/38m/5'10"/175 at October 31, 2011 12:22 PM

attended crossfit level 1 San Diego. awesome time! very impressed with the professionalism that each coach demonstrated with us. Im sure they see hundreds of knuckleheads comin through this program and yet still give 100% effort for us all. Definitely felt apart of the community and culture. Way to go guys! thanks again.

Comment #80 - Posted by: dave p at October 31, 2011 12:38 PM

43:50
all 95 lb. sets unbroken

L-sits are improving: non swinging reps in 3's and then 2's in the last round
-KTE's were ball ups, per the Tucker gymnastic cert

Comment #81 - Posted by: TRN III at October 31, 2011 12:41 PM

20:07
as rx'd
Transitions were spread out, so that ate away at my time. L PUs were the vice in this one.

Comment #82 - Posted by: Magnus 26/5'8"/160 at October 31, 2011 12:41 PM

25:30 as rx'd, hard wod, fun wod!

Comment #83 - Posted by: mathieu at October 31, 2011 12:42 PM

Just returned from the CF Reston Cert. Loved the class and wanted to give a big thanks to Nicole for showing me some great progressions for the muscle up!

Comment #84 - Posted by: Stacy at October 31, 2011 12:51 PM

CFWU x 3; std

As Rx'd

44:01

Comment #85 - Posted by: F15E_WSO/M/49/180 at October 31, 2011 1:02 PM

Same as Kevin C., but scaled down to 90lbs

Two rounds for time of:
90 pound deadlift, 15 reps
15 L Pull-ups
90 pound Split-jerk, 15 reps
15 Knees to elbows
90 pound Hang power clean, 15 reps
15 Back extensions, with 25 pounds

14:02

First rd in 5:42, then tanked. Avg HR 177, peak 186. You win Kevin--that was fun. Scaled to 90 to accommodate my recent loss of 5 lbs.

Fantastic job Crossfit Sri Ram Ashram, Pete in Sun City, and Bill M.


Comment #86 - Posted by: mas 54/M/150 at October 31, 2011 1:05 PM

Some subs

45# oh squat
blue band on L pull ups
65# sdlhp instead of split jerk, shoulder will not cooperate.
65# hang power cleans

18:45

Laura f/49/5'7/145

Comment #87 - Posted by: power-girl at October 31, 2011 1:09 PM

18:45 As RXed, I think (?)

Power cleans, not squat cleans, and I kept my knees and elbows bent on the knees to elbows, although my feet went behind my back each rep. So I'm not sure if this was totally legit. Tough workout anyway.

Comment #88 - Posted by: Torrey Hoffman at October 31, 2011 1:44 PM

did 1 set, had work

12:40

Comment #89 - Posted by: Storm at October 31, 2011 1:44 PM

That was quite an experience. An awesome workout indeed, but quite a humbling experience. Thought I'd knock it out faster but there's always another day to go at it again.

As RX'd: 25:57

30/M/168

Comment #90 - Posted by: James at October 31, 2011 1:46 PM

16:13 @ work

Comment #91 - Posted by: JDisch at October 31, 2011 1:55 PM

2 rds, like Kevin C

14:02

Nice work Laura.

Comment #92 - Posted by: mas 54/M/150 at October 31, 2011 2:09 PM

Row 400m warmup + stretching.

21:42 Rx'd

Power cleans. Long walk between pullup bar and weight, but I needed the rest. Slow & steady today, most sets 10-5.

Comment #93 - Posted by: Sheldon N (M/34/6'/183) at October 31, 2011 2:32 PM

22:13 strict pull ups for rounds 2 and 3

Comment #94 - Posted by: Nick at October 31, 2011 2:41 PM

M/65/186- Subbed- each for time:
8 rounds 50 yard Farmer Carry with 2 ea 8x16 cinder blocks
15:00
After break: 50 rounds of 80 lb combination Dead-lift and 15-yard cement bag carry. Total weight- 4,000 lbs; time: 43:55 including 10 min break. To quote actor Danny Glover, "I'm getting too old for this ....."

Comment #95 - Posted by: peejay2 at October 31, 2011 2:54 PM

35:54

subbed L-sits for regular pull ups and used a broom handle for OHS. I am trying to just get the form down on those.

Comment #96 - Posted by: Richard M/25/210lbs at October 31, 2011 3:00 PM

41/m/185
As rx'd
Hanging squat cleans

16:37

Comment #97 - Posted by: JackM at October 31, 2011 3:01 PM

16:38

Comment #98 - Posted by: Curtis Gaskalla at October 31, 2011 3:01 PM

41/m/185
As rx'd
Hanging squat cleans

16:37

Comment #99 - Posted by: JackM at October 31, 2011 3:01 PM

2 rounds
20:14
leg lifts instead of L Pull-Ups

Comment #100 - Posted by: Ben Lynch at October 31, 2011 3:20 PM

16:42 (75lbs for the bar)

M/17/160

Comment #101 - Posted by: Jake Frye at October 31, 2011 3:22 PM

24:47

This one was tough!
M/38/6'1"/200

Comment #102 - Posted by: Rough Robbie at October 31, 2011 3:39 PM

40M/5'10"/174#

W/U: DL, 5x3 at 135-225-285-325-360.

As Rx: 21:05.

C/D: skipped.

This was a much needed shock to my system. I was on pace for a sub 20 (perhaps sub 19) finish, until I finished the last set of KTE. After that, it was me v. Mr. Pukie. Won the battle, but the fight slowed my time. This was a better core killer than I had expected.

Comment #103 - Posted by: rjf (Since 07-20-07. WOD no. 1174) at October 31, 2011 4:21 PM

2 rounds w/HPCs ~ 11:15 per round

Will do it rx'd soon - a great one.

Thanks

Comment #104 - Posted by: mikeyb M/51/178 at October 31, 2011 5:02 PM

21:21 Rx'd.

@ Lucas,

I kind of feel the same way, and have pretty much tried to ignore the fact that Reebok got involved in this thing. I do not XFit for the games or for the money, I do it because I like the lifestyle. Seems appropriate that there is no longer an "Infidel" shirt being sold in the Reebok store...possible to be a corporate infidel?

Comment #105 - Posted by: Scott at October 31, 2011 5:11 PM

26 mins rx'd

Comment #106 - Posted by: Brock at October 31, 2011 5:36 PM

As rx'd, 24:42.
Rd 1 - 6:08
Rd 2 - 7:39
Rd 3 - 10:55

Awful. Wheels fell off on last round.
Warmup - 1/3 CFWU, DUs, 1000m row in 4:25, and stretching.

I've gotten tired of the "corporate sellout" crowd. Too tired to even have that argument against illogic. I have no idea what Reebok had to do with this workout, other than that happens to be where some of the folks were for shooting the video. Whatever. Evidently, workouts are only legit for some people if it's in their garage, barefoot, in board shorts (probably), and you don't have to pay the bills to keep the free videos coming to the general public. Yeesh.

Comment #107 - Posted by: Dale_Saran at October 31, 2011 5:41 PM

M/25/165/5'7"
Subbed 95# good mornings for back extensions
22:42

Comment #108 - Posted by: Kyle at October 31, 2011 5:48 PM

scaled to 65# and only 10 kipping pu

33:40

1st wod in almost 4 months! 1st workout in over 6 weeks since race season. good to be back!

Comment #109 - Posted by: Callum at October 31, 2011 5:56 PM

28:35

Comment #110 - Posted by: ferb 180# at October 31, 2011 5:58 PM

24:47 rx'd.

Comment #111 - Posted by: Jeff A. at October 31, 2011 5:58 PM

41 minutes 10 reps of each @ 95lbs, no wieght for back extentions.

This is my second day doing crossfit, I did fridays workout(tabatas) yesterday, so far it awsome and very challenging, overhead squat??? my quads are KILLING ME!!!!

Comment #112 - Posted by: daniel cram at October 31, 2011 6:09 PM

Just got done doing my first cross fit workout and I almost threw up. LETS DO IT AGAIN!

Comment #113 - Posted by: Future Marine at October 31, 2011 6:38 PM

16:39 Rx'd

Comment #114 - Posted by: MarcusG 30 5'9" 155 at October 31, 2011 6:50 PM

75 pound Overhead squat, 15 reps
15 tuck Pull-ups
75 pound Split-jerk, 15 reps
15 Knees to elbows
75 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

26:17. Only two rounds. Wasn't pushing too hard today.

Comment #115 - Posted by: Sinal M/32/5'9"/231 at October 31, 2011 6:50 PM

31.05
65#

Comment #116 - Posted by: MSbar at October 31, 2011 6:54 PM

M/155/37
Rxd 19:01


F/120/39
@80lbs 25:30.

Comment #117 - Posted by: Shane and Andrea Cross at October 31, 2011 7:12 PM

35:31.6 as Rx'ed

Hang squat cleans got me. I also lost a little time moving a plyo box and setting counterweight on the barbell for back (not hip) extensions every round. Overall, this one felt great although truth be told, I think my mind is stronger than my body. Grrrr

M/5'11"/33/170

Comment #118 - Posted by: Kevin D at October 31, 2011 7:13 PM

M/41/6’/201

28 min

Comment #119 - Posted by: Pablo Duenas at October 31, 2011 7:24 PM

M/41/6’/201

28 min

Comment #120 - Posted by: Pjduenas at October 31, 2011 7:30 PM

rx'd: 24:39

Comment #121 - Posted by: buzz at October 31, 2011 7:41 PM

m/22/5'8"/210

22:06

This was much harder than I had expected. Definitely humbling.

Comment #122 - Posted by: A-Train at October 31, 2011 7:57 PM

M/28/185
21:51 as rx'd
Finally stabilizing overhead squat!!!!

Comment #123 - Posted by: Jesse at October 31, 2011 8:02 PM

This past weekend I attended the Level 1 Cert in Park City. I had now idea how amazing it was going to be. I learned to much and came out with a new found confidence. Chris, Eric, Cherie, and Nicole made it fun and very informational at the same time. I really couldn't have asked for more! I wish I would have done this a long time ago. Thanks trainers!!

Comment #124 - Posted by: Amy at October 31, 2011 8:13 PM

M/184/71/31(last day)

Prescribed weight and ROM except LPU. Some kip into L some one leg pike. OHS following HC was great. Felt great with all ROM and sets, but saw bad weekend nutrition take some time.

30:56 (not over 31 yet, and yes I understand that is spring chicken still)

That being said, Bravo for our Masters athletes out there. I know I'm glad to take twice as long on these wod's vice not doing them at all.

Comment #125 - Posted by: CheerfulOtter at October 31, 2011 8:19 PM

How about those poor excuses for open hips on those overhead squats & back extensions...?

Comment #126 - Posted by: Victor at October 31, 2011 8:38 PM

WHERE is the picture.. does anyone else see it???? Crossfit.. repost the pic.

Comment #127 - Posted by: Aaron at October 31, 2011 10:27 PM

Awesome time at the Park City L1 certification this weekend. Chris, Cherie, Eric, and Nicole were excellent instructors in both the lectures and practical portions. They kept it fun yet covered a ton of material. If you ever have the chance to attend a cert it will be well worth your time to hammer the foundations to improve your CrossFitting across the board.

Comment #128 - Posted by: Katie D. at October 31, 2011 10:40 PM

M/35/5'11"/222#

WU: CFWU subbing 1m heavy bag for pullups

WOD: 75# on weight. Jumping L PU's and Jumping knee to elbows.

37:22

Comment #129 - Posted by: J. Bolen at October 31, 2011 11:59 PM

25:20 rx'd

Comment #130 - Posted by: Dylan Fyfe m/37/6'/170 at November 1, 2011 12:11 AM

48/m/71 kg
2xCFWU (red.)
WOD with 32,5 kg OHS, otherwise as rx'd
time 49.01

Comment #131 - Posted by: AndersI at November 1, 2011 1:05 AM

F/41/5'6"/145

back from a week off--

3 rnds

55# OHS, 10 reps
10 2-band-assist L-pull-ups
55# split jerk, 10 reps
10 KTE
55# hang clean, 10 reps
10 back ext, with 25 #

22:24

next time either increase reps or increase weight to 65#;
could also try kipping L-pull-ups, ending with L-sit at top of pull-up or combo of L-pull-up modifications/progressions

Comment #132 - Posted by: mom to five at November 1, 2011 3:19 AM

so much harder than I thought it would be -
"WUSS" scaling

65# OHS 15
10 L-pulls
65# Split Jerk 15
10 KTE
65# Hang Clean 15
10 Back Ext. 10#

35:23

Aye , Chihuahua

Comment #133 - Posted by: MDMelissa 47/122/5"4" at November 1, 2011 7:07 AM

3rds wasn't enough! We did did 5, thanks to my partner who misread the WOD!

Comment #134 - Posted by: Jamie at November 1, 2011 7:11 AM

As Rx'd 26:23

Comment #135 - Posted by: Thatcher (44, M, 5'10",200) at November 1, 2011 8:06 AM

M/40/190/5-10

95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds...Sub 25 supermen, no back arch stuff outside.

Lifts were straight through. L PU were3x5, KTE were 6-5-4, BE/supermen 15-10.
Hang cleans were power cleans.
A good all around workout.

Splits were: 5.02- 5.51 -5.48 =

Time = 16.42.

Comment #136 - Posted by: Matt A at November 1, 2011 8:19 AM

3 rounds:

80# Overhead reverse lunge, 15 alternating reps
15 L-pull-ups
80# Split jerk, 15 reps
15 KTE
80# Hang Squat clean
15 good mornings (45#)

33:16

Comment #137 - Posted by: JFA at November 1, 2011 8:55 AM

M/ 37/ 133 lbs/ 5'-6"
As Rx: 30:39
I had a big waste of time on this to get to the back extension station. it was about 150 yards away and up a flight and a half.. that's about a minute to get there and then a minute back to get going on the OHS after each round. I figure that was good for about 5 minutes or so, but no big deal. I was still tired and it was a fun and hard WOD. The OHS was not that bad for me, but the hang squat cleans were killers.. I usually broke them up into 2 sets and the last was 4 sets (3,4,5,2) Doing the back extensions with the plate in front is weird, but a nice change i suppose.. I would normally do them with the weight on my back. The L situps were usually done 12+ 3. The combo that was a bit of a killer was the Elbows to Knees followed directly to the hang squat cleans.. for me it's the pre stress of the grip that was the taxer there for sure.
I did use a little chaulk and I used wrist wraps to not have my wrists sore after the jerks. I think they do help for me to be too sore the next day. The split jerks were good, but I was pushing them up too fast so I was over working somewhat.

Comment #138 - Posted by: anton at November 1, 2011 9:03 AM

M/26/170/5'10"

subbed 60lbs for OHS, otherwise RXed

23:55

Comment #139 - Posted by: Giles Ambrose at November 1, 2011 9:22 AM

23:09 rxd

becoming more comfortable with OHS. grip was my limiting factor... last round of hang squat cleans was broken into 2-3 reps

Comment #140 - Posted by: aermio m/33/5'7"/148 at November 1, 2011 10:09 AM

Wanted to express my appreciation to the trainers that conducted the Level 1 training at University of San Diego. I was blown away by their professionalism and ability to explain CrossFit fundamentals, theory and movements. There wasn't a weak one in the bunch. The facility at University of San Diego was great. We had a ton of people as you can see by the photo (first photo in front of the tree) but it never felt crowded at all.

Stephane, Miranda, Zach, Eric, Jason, Josh, and Conner, thanks for your time, efforts, and professionalism. It's obvious that you all work hard in developing your presentations and it's even more obvious that you enjoy it. I had a fantastic weekend!!

If you are thinking about doing the Level 1, DO IT!!

Thanks,
Mickey Bradshaw

Comment #141 - Posted by: Mickey Bradshaw at November 1, 2011 10:21 AM

Me and my 10 year old son did the workout. Not quite as RXD. OKAY, no where near as RXD.

i did 3 rounds of:

5 x Right hand OHS 40lbs dumbell
5 x Left hand OHS 40lbs dumbell
10 x L Pull up
8 x Thruster 40lbs dumbell in each hand
10 x Knees to elbows
15 x strict Army standard pushups
run out of appartment, down three flights of steps, around appartment building back up steps (about 200 yds plus steps)
times were 4:58, 6:37 & 7:34 total time was 19:10

Son did 3 rounds of:

5 x Right hand OHS 8lbs dumbell
5 x Left hand OHS 8lbs dumbell
L position hold on pullup bar 30 seconds
8 x Thruster 8lbs dumbell in each hand
8 x Knees to elbows (heavy kipping involved)
run out of appartment, down three flights of steps and out to parked truck (about 75 yds plus steps)
times were 4:18, 4:32 & 4:25 total time was 13:15.

LOVE working out with the boy and teaching him techniques. Your kids are not fragile people, get them off the couch, smoke their bags, get them moving. It's a great way to spend time with them doing something you will both enjoy! :D

Comment #142 - Posted by: Aaron Wolfgang at November 1, 2011 10:23 AM

19:56

Yeah, I still get tricked into thinking these will be easy. That was much harder than I expected.

Comment #143 - Posted by: Russ Greene at November 1, 2011 10:34 AM

19:56.

Harder than it looked.

Comment #144 - Posted by: Russ Greene at November 1, 2011 11:08 AM

Oops, Accidentally scaled and forgot knees to elbows when I wrote this WOD down..oh well

26:35

Comment #145 - Posted by: DT at November 1, 2011 11:19 AM

m/18years old
did this wod in 33.40min. it was a good one

Comment #146 - Posted by: jack at November 1, 2011 11:49 AM

15:20 Rx'd. Broke sets 2 and 3 into 8s and 7s, conserved energy, and worked pretty nicely. L-pull ups were not as pretty as Russels.

Comment #147 - Posted by: Joey@Pdxpearl m/181/23 at November 1, 2011 12:01 PM

Did 1 round on 2011-11-01

Comment #148 - Posted by: Jay at November 1, 2011 12:52 PM

M/36/205lb/5'6"
Rx 22min
@ comment 55- you believe the point of crossfit is the competition? You are what I despise about crossfit. If you were the only crossfitter in the world would you lay down and die? Stop worrying about other people. Train.

Comment #149 - Posted by: Dennis at November 1, 2011 12:54 PM

38:55

65 lb lifts, BEs on the swiss ball with 10 lb plate

Really wanted to quit after 2 sets, but stuck it out

Comment #150 - Posted by: georgecole3 at November 1, 2011 1:25 PM

M/34/6'3"/200

Rx'd: 22.30

Comment #151 - Posted by: Ben S at November 1, 2011 1:29 PM

Dennis, do you not start a timer every workout? It's a race against the clock. My goals just happen to be to beat the best times, whether or not I do it doesn't matter. It's the drive to get better. Please don't misunderstand. I appreciate the fire though :)

Comment #152 - Posted by: Joey@pdxpearl m/23/181 at November 1, 2011 1:36 PM

M/28/175/5'7"

27:35 as Rx'd

Comment #153 - Posted by: andrew h at November 1, 2011 2:00 PM

22:25 rx
L - pull ups slowed me down the most.

Comment #154 - Posted by: Rob Hole at November 1, 2011 2:00 PM

f/34/142/5'1"

23:58

45lb OHS 15 reps
15 pull ups w purple band
55lb split jerk 15 reps
15 K2E
55lb hang clean 15 reps
15 back extensions w 25lb k-bell

Comment #155 - Posted by: sharlene at November 1, 2011 2:46 PM

As Rx'd 29:50

Comment #156 - Posted by: thetimmy at November 1, 2011 3:04 PM

M34/5'4"/145lbs
As RX'D
26:02

Comment #157 - Posted by: Matt Burritt at November 1, 2011 3:22 PM

3 rounds

10 95# Thrusters
10 Pull Ups
10 95# Split Jerks
10 K's to E's
10 Weighted Back Extensions
13:13
Ok Workout
Then 500 M Row

Comment #158 - Posted by: dyagg at November 1, 2011 4:16 PM

did bp - clean - ohs wod. results there. not sure will get to this one.

Comment #159 - Posted by: matt h 50 179# 1mar11 at November 1, 2011 4:23 PM

As rx'd 20:11. a day behind on this one. L - Pullups were the most challenging.

Comment #160 - Posted by: KAR at November 1, 2011 4:39 PM

Rx'd 16:38

Comment #161 - Posted by: amped 37/M/195/6' at November 1, 2011 4:45 PM

20:30
Subbed 75# on the bar.

Comment #162 - Posted by: Edwards M/15/5'11/160 at November 1, 2011 5:15 PM

20:30
Subbed 75# on the bar. Kipping L-pullups.

Comment #163 - Posted by: Edwards M/15/5'11/160 at November 1, 2011 5:17 PM

38:21. My second Crossfit workout ever, and tough!
- 95 pound Overhead squat, 15 reps
(used 65 lbs. instead of 95 lbs.)
- 15 L Pull-ups
(did as many as I could, 10-8-6, very difficult to keep a good "L" posture with my legs)
- 95 pound Split-jerk, 15 reps
(this was easier to do, though still tiring)
- 15 Knees to elbows
(did as many as I could, 8-6-6)
- 95 pound Hang clean, 15 reps
(skipped this as I need to learn the movement; prefer to have someone watch me before attempting on my own)
- 15 Back extensions, with 25 pounds
(able to complete these in full).

Comment #164 - Posted by: Jay at November 1, 2011 5:50 PM

33:00. Split jerks really took me out of the OHS after the first round. Carb up for the next one and protein up after. Whew.

Comment #165 - Posted by: Xman at November 1, 2011 7:53 PM

Am I the only one that cant see this picture on my computer? I went to the course at San Diego but I cant see our picture!!

Comment #166 - Posted by: Jerry at November 1, 2011 8:58 PM

28.09 as Rx'd

22/m/5'11"/169

Comment #167 - Posted by: Logan S at November 1, 2011 9:01 PM

24:49 as rx'd

Comment #168 - Posted by: Eli at November 1, 2011 9:08 PM

As RX'd 17:59
Long ass day.shammed my way through, technique got shotty on the last round; especially k2e
py

Comment #169 - Posted by: jtoops at November 1, 2011 9:22 PM

95# dl sub for back extensions

29.28

Comment #170 - Posted by: controlfreak at November 1, 2011 9:34 PM

75#, strict pullups, 20# plates for BE
2 rds only
16:37

Comment #171 - Posted by: Drew m/43/5'10"/165 at November 1, 2011 10:30 PM

as rx'd - time: 30 min something

Comment #172 - Posted by: ccfeldt at November 2, 2011 3:13 AM

23:50

95lbs for first round
85lbs for rounds 2/3

did hang squat snatch instead of hang clean...read it wrong...cleans would have been easier though

Comment #173 - Posted by: DaveP at November 2, 2011 6:30 AM

honeybadger wod group:

randall: scaled to 75# and pull ups
22:35

rob: scaled to 45# OHS, 75# split jerks, and 45# squat cleans 22:05

jay: scaled to 45# OHS, splits and cleans, assisted pull ups 23:17

Comment #174 - Posted by: robS at November 2, 2011 6:39 AM

35:31.6 as Rx'ed

Hang squat cleans got me. I also lost a little time moving a plyo box and setting counterweight on the barbell for back (not hip) extensions every round. Overall, this one felt great although truth be told, I think my mind is stronger than my body. Grrrr

M/5'11"/33/170

Comment #175 - Posted by: Kevin D at November 2, 2011 7:10 AM

Brandon's bad day looks like every WOD I do.

Comment #176 - Posted by: Matt Johnson at November 2, 2011 7:21 AM

I did CrossFit for the first time by attending Reston Cross. The workouts smoked me. I learned a lot, however, I'm not totally sold on the program, philospohy, etc. I will continue to mull it over and hope to see improvements in my overall health and fitness. The only suggestion I will make is, I would like to see a unit of instruction on warm-ups and cool down stretches. Thanks again for the course, and I look forward to implementing some of what I learned into my daily workouts and routines.

Comment #177 - Posted by: Tim at November 2, 2011 8:35 AM

Awesome WOD. Felt sick when I was done, now 1/2 hour later feeling of euphoria.

21:52

with regular pull ups

Comment #178 - Posted by: Dave at November 2, 2011 9:01 AM

17:17 used rings for pull ups and KTE.

Great WOD, grip fried.

NEVER QUIT!!

Comment #179 - Posted by: Dan Blackmon (M/38/5'10"/180) at November 2, 2011 10:20 AM

Three rounds for time of:
PVC Overhead squat, 15 reps
15 smith #6 Pull-ups
15 ab chair knees to hands
35 pound push press, 15 reps
15 Knees to elbows #2 slant board
35 pound Hang clean, 15 reps
15 Back extensions

23:35

Comment #180 - Posted by: Gerald C at November 2, 2011 11:12 AM

28:10

Comment #181 - Posted by: Pacers at November 2, 2011 12:09 PM

As rx'd:

28:00

Comment #182 - Posted by: Shawn B. (M/39/5'9"/152) at November 2, 2011 1:16 PM

Ok I am not usually one to do this but I have GOT to call BS on someone doing this wod RX in 12:20. Sorry but unless your last name is Froning or Spaeler I just have to question whether or not that is legit. Anybody else agree?

Comment #183 - Posted by: ZQ at November 2, 2011 1:23 PM

M/33/6'1"/185

Scaling w/ rehabbing shoulder:

2 rds @ 65lbs for power moves, squat-to-press subs for overhead, split jerk 12 and 10 reps
3 rds 80lb assisted pull-up subs for L's (last round 70 lbs)
Knees-to-elbows as rx'd
3 rds back ext 15, 15, 10 (minimal rest b/w 2 and 3...busy gym today!)

27:50

Comment #184 - Posted by: JQuick at November 2, 2011 2:35 PM

Brandon's bad day is my good day. about 32 min.s rx'd.

Comment #185 - Posted by: Matt Johnson (m/31/6'3"/215) at November 2, 2011 2:58 PM

As rx'd: 25:45

Comment #186 - Posted by: therozfather. 31/M/194 at November 2, 2011 3:50 PM

5 rounds of 10 reps each with 75lbs on the bar. Tuck pullups instead of L-Pullups. Good mornings with 10lb plate. Full squat cleans on the hang cleans.

19:11

m. 38.155

Comment #187 - Posted by: brett_from_wylie at November 2, 2011 4:06 PM

joey @152
i was hostile.im a jerk.no i do not start a timer on about half my wods.i do the best i can.then i live the next day and dont look back.

Comment #188 - Posted by: dennis at November 2, 2011 5:08 PM

35:19 w/ S pull ups & 20lb kb good mornings vs
46:45 10/4/06

1k run wu 4:55. M/54/169

Comment #189 - Posted by: kevin o at November 2, 2011 5:22 PM

27:20

subbed 25lb good mornings.

Comment #190 - Posted by: mslo25 m/31/5'10"/160 at November 2, 2011 5:31 PM

26:13

did the kip l pull and hip extensions, all else was rx

Comment #191 - Posted by: Raph at November 2, 2011 5:50 PM

22:22 modified the overhead squat to 75 lbs- all else as RX'd.
M/39/5'8/135 lbs.

Comment #192 - Posted by: MEBNYC at November 2, 2011 7:46 PM

Just want to say thanks to all of the instructors at the San Diego Level I Cert this past weekend. Your whole crew did a great job.

Truth be told, outside the walls of my box (CrossFit Flood) I'm not all that familiar with the "big names" in CrossFit. Up til now, the only names I really knew were Rich Froning (for winning the games this year) and Chris Spealler (for topping 100 pullups). I had no idea who Josh Everett or Miranda Oldroyd or Jason Khalipa or any of them were in the CrossFit world prior to this weekend's cert. To me, they were all just regular/good natured/genuine people who were all ridiculously experienced CrossFitters that really knew their stuff. You know, the kind of instructors anybody would hope for.

Sunday night after the cert, I hopped on the web and did some research. Obviously, it didn't take long for me to discover some of the history that these names have in the CrossFit world at the highest levels. I think it's a great thing that CrossFit provides instructors so accomplished to bring up the next generation of instructors. I can't speak for anyone else, but these guys have set a whole new standard for me to strive to reach. Even if I am only able to get halfway to that bar, that will be something.

Thanks again to Josh, Miranda, Stephane, Jason, Erik, Zach & Conner. God bless you guys.

Comment #193 - Posted by: Jared at November 2, 2011 8:29 PM

M/40/187

28:00

Scaled to 75lbs and only 2 rounds. Weak.

Comment #194 - Posted by: Scott Andresen at November 3, 2011 12:24 AM

24:45 with 35 kg

First rd and a half I did toes to bars instead of knees to elbows. L-pull ups were the ultimate goat today.

Comment #195 - Posted by: Mik at November 3, 2011 12:30 AM

M/29/162lbs
switched knees to elbow to toes to bar: time 22:06

Did the 3 bars of death at 16:03 yesterday. not sure if that hurt me today because my forearms died on me pretty early during the WOD.

Comment #196 - Posted by: Kenneth Chung at November 3, 2011 12:42 AM

It's so cool to see Tal make to the CFJs! He is one good man and an awesome CF ambassador!

Comment #197 - Posted by: Grace F/45/115#/5'2 at November 3, 2011 8:51 AM

2 rounds as rxd - 17:25

Comment #198 - Posted by: Brett C. m/30/6'0"/170lbs. at November 3, 2011 10:04 AM

As rx´d.

25:50

Comment #199 - Posted by: tanzenfranz . M/27/188kg/92cm at November 3, 2011 11:44 AM

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

24:18

Comment #200 - Posted by: Bells at November 3, 2011 1:56 PM

27:01 (subbed regular pull-ups for L pull-ups)

Comment #201 - Posted by: Broomstick M/30/210/77" at November 3, 2011 2:00 PM

M/33/5'9"/150

Scaled to 10 reps of each instead of 15. Used rx'd weight. Did squat cleans.

22:14

Somehow managed to forget to do the hang cleans in the 2nd round, so made up for them in the 3rd round. But that distracted me; probably would have gone faster without the distraction.

Comment #202 - Posted by: Antun Karlovac at November 3, 2011 2:38 PM

M/40/187

28:00
Did 2 rounds and scaled to 75 lbs. Main limiter was L-Pullups. Couldn't do more that 2 at a time. Mostly singles, actually.

Comment #203 - Posted by: Scott Andresen at November 3, 2011 3:12 PM

38Min
Work on L pull ups, ended up doing knee pull ups
Work on going deeper for the squat. Otherwise, work on time.

Comment #204 - Posted by: gpdjmac1 at November 3, 2011 5:10 PM

scaled to 7 reps at 85 lbs and no weight on extensions
20 minutes

Comment #205 - Posted by: cort at November 3, 2011 5:35 PM

Three rounds for time of:
65 pound Overhead squat, 15 reps
15 Pull-ups
65 pound Split-jerk, 15 reps
15 Knees to elbows
65 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

36:00

Comment #206 - Posted by: thinlizzie at November 3, 2011 6:54 PM

as rx'd
31:56

Comment #207 - Posted by: Mac at November 3, 2011 11:33 PM

30:40 rx

Comment #208 - Posted by: tum1 at November 4, 2011 1:45 AM

25:57 as rxed

Comment #209 - Posted by: Kevin McClellan 50/195 at November 4, 2011 5:22 AM

29:00
no weight
practiced technique with PVC

Comment #210 - Posted by: vass at November 4, 2011 10:09 AM

29:41

subbed 75 for overhead squats trying to get the form right others at 95

Comment #211 - Posted by: Cleveland at November 4, 2011 2:55 PM

no clock avail - estimate 25-28 min
67# sub
10 reps for L-PU and KTE
15 reps 10# for Back extension

Comment #212 - Posted by: Brian R M / 49/ 6'2"/ 181 at November 5, 2011 9:32 AM

not timed, as rx'd except Supermans for back x, and L-pullups were S-chinups. PAC.

Comment #213 - Posted by: Ajax at November 5, 2011 5:35 PM

Three rounds for time of:
95 pound SDHP, 15 reps (subbed)
15 L Pull-ups
95 pound Front Squat, 15 reps (subbed)
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

30:36

Comment #214 - Posted by: RHJ at November 6, 2011 1:40 AM

32 yom, 185 lbs


38:18 as rx'd


ran 7 miles before, pretty wiped out

Comment #215 - Posted by: Jeff Weltmer at November 6, 2011 9:25 AM

M/35/5'7"/158lbs

23:10 as rx'd

Comment #216 - Posted by: Nibbler at November 6, 2011 2:35 PM

m/37/5'9/179
No WU. Did after max clean, BP, OHS WOD.
25:02
Pwr cleans instead of sq cleans. Didn't watch video before doing WOD.
Need to push harder overall. OHS not bad. Unbr. Good job pushing up w/lats to give stability. L PU not bad tech just very broken. Pretty good L. Underhand grip for all.
SJ not bad. Good ROM overall on K to E. Just really broken. Grip pretty tough. Pretty good job extending hip on cleans. Back ext more of a hip ext.

Comment #217 - Posted by: jrm at November 6, 2011 6:58 PM

2011-11-07: 31:25@7:31,11:29,12:24.Week off with chest cold.

Comment #218 - Posted by: gs at November 7, 2011 8:52 AM

1 round w/ 45 lbs: 13:54

Comment #219 - Posted by: rawhide at November 7, 2011 9:23 AM

#65 on all. 31:45

Comment #220 - Posted by: jarhawk at November 7, 2011 1:01 PM

subs:
front squats for OHS
95# Romanian DL's for back extensions

32:10

Comment #221 - Posted by: MikeyPaul - M/30/5'8"/170 at November 7, 2011 6:33 PM

M/44/5'11"/195

3 rounds

10 OHS (95#)
10 Kipping L Pull-ups
10 Split jerks (95#)
10 Knees to elbows
10 Hang cleans (95#)
10 Back extensions, with 25#

21:09

Comment #222 - Posted by: nutfam at November 8, 2011 4:18 AM

21:31
subbed good mornings w/ 45# bar for Back ext

Comment #223 - Posted by: Chewuchjeff m38/5'9"/185 at November 8, 2011 12:08 PM

18:03

Comment #224 - Posted by: Kevin: M/195/6'/40 at November 8, 2011 1:28 PM

27:28

Comment #225 - Posted by: Craig at November 8, 2011 6:54 PM

Warm up:
10x Shoulder dislocates
2 rds KB complex
20#-30#
10x KB juggles
10x 1-arm cleans Each side
10x Goblet Squat
10x slasher to halo
10x 1-arm snatch each side

10x shoulder dislocates

As rx'd (oops did T2B instead of K2E)

20:59

Comment #226 - Posted by: JoeR at November 9, 2011 4:13 AM

26:58 as Rx'd.

Comment #227 - Posted by: Edwin 28/M/68"/170 at November 9, 2011 6:36 AM

M/190/6'2"/37

31:55

Comment #228 - Posted by: Chad Bakken at November 9, 2011 12:36 PM

as rx'd - 19:50

Comment #229 - Posted by: Casey at November 9, 2011 7:02 PM

please repost pic I cant see it!!

Comment #230 - Posted by: Jerry at November 9, 2011 9:01 PM

As Rx'd: 26:01

Comment #231 - Posted by: Dennis M/28/6'0/185 at November 11, 2011 8:31 PM

Scaled by making the back extensions weightless, and did only 10 reps in 2nd round and 5 reps in 3rd round due to time constraints.

25:30

Still spent.

Comment #232 - Posted by: clark at November 12, 2011 2:08 AM

1 round @ 11:15

Knew I shouldn't have worked out--been missing a lot of sleep.

Comment #233 - Posted by: SF at November 12, 2011 12:36 PM

1 round @ 11:15

Knew I shouldn't have worked out--been missing a lot of sleep.

Comment #234 - Posted by: SF at November 12, 2011 12:37 PM

subbed 85lbs, and L-pullups were more like pseudo-tuck pullups/kipping. Those were extremely difficult for me

33:52

Comment #235 - Posted by: Saam at November 14, 2011 4:33 PM

29:59 As RX'D
IMO this is worthy of a HERO WOD, nice variety of higher difficulty CrossFit movements, loved it

Comment #236 - Posted by: fathertyme M/33/6'/170 at November 16, 2011 5:01 AM

Mrs. Miyagi
65# OHS, kipping pull-ups, 65# split jerk, 65# hang clean. Rest as Rx'd.
31:04

Comment #237 - Posted by: Miyagi m/31/170.2# at November 26, 2011 2:03 PM

sub'd straight leg deadlift with a 2 pood kb for back ext. no ghd machine everything else rx'd

21:14

Comment #238 - Posted by: cheflin at November 27, 2011 11:58 AM

38:01 31.11.11

subbed 43k good mornings. rest as rx'd. split jerks surprisingly tiring.

Comment #239 - Posted by: zenoperegrinus at November 30, 2011 1:40 PM

27:49

jet lag

Comment #240 - Posted by: Mik at December 3, 2011 10:21 AM

m/33/170lb/5'8"

as rx'd

18:21

Comment #241 - Posted by: Adam Hamm at December 19, 2011 2:15 PM

CFWUx2
Burgener warmup
23:40

Comment #242 - Posted by: Doug at January 21, 2012 9:37 AM

26:40 stopped after 3 rd of sj. shoulders
sub 25 dolphin

Comment #243 - Posted by: sr at October 30, 2012 2:49 PM

rx'd: 22:00

m/32/5'3"/150

Comment #244 - Posted by: blake r at October 31, 2013 6:58 AM

70 pound Overhead squat, 15 reps
15 L Pull-ups
70 pound Split-jerk, 15 reps
15 Knees to elbows
70 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds
36.00min

Comment #245 - Posted by: Mür at October 31, 2013 1:54 PM

44M 6'2" 257lb 17:57
2.8 mile run 24.48
knee replacement feels great MIke B

Comment #246 - Posted by: Reggie TANK Biegler at October 31, 2013 4:01 PM

15kg Overhead squat, 15 reps
15 L Pull-ups
30kg Split-jerk, 15 reps
15 Knees to elbows
30kg Hang clean, 15 reps
15 Back extensions, with 10kg

22'16"


27/M/175cm/76kg. Camp antoine,Haiti.

Comment #247 - Posted by: Felipe "acuñeitor" acuña at October 31, 2013 4:27 PM
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