Pretty serious WOD right there. Congrats to all the level 1 classes.

CANT WAIT TO GO NUTTS!

bring it

What is the prescribed (best) way to carry the 45 lb plate on the 400 m run?

Can the reps be mixed? For example, can I 10 box jumps, 20 pull ups, then back to the box jumps again or should each exercise be completed in the prescribed order?

21:20 Rx

I AM GOING TO DIE!!!

Thanks for a great cert. Joe and the crew were awesome in Scottsdale. Thanks

#6 is wayy too ahead of the game. nice job

To echo #4, what is the best way to hold the weight? No plates in my apartment gym so I'll have to do this one with a dumbbell. Let's go!

Would subbing push-ups for pull-ups be a smart decision? I don't have a pull-up bar. What sub?

Alright, question. Where does the "Chinese proverb" on today's page come from? I'm trying to look it up. Is it attributable to Lao Zi? Zhuang Zi? Confucious? Mao? Some random Jesuit? Seriously, I'm looking for the original text.

Did it last Saturday... 22:50 what a great workout!! Used a sandbag in place of the plate, so much better

Level 1 cert at Alamo CrossFit. Great facility and awesome coaching. Thank you Russell Berger and staff!

Inspiring weekend with Russell's crew at Alamo Crossfit! Thank you so much for filling our brains with awesomeness! Lindsey, Chris, Lance, Zach and Russell are amazing teachers.

@4-git er done. Not meant to be easy/comfortable. I hold plate with both arms and plate flat against my chest. Subbing sandbags is scaling. Not an unforgivable sin just is what it is.

WHATTTTTTT????? I'm so excited for this WOD

Just want to second Anna's comment, #14. It was pure coaching food for the brain. I know I have much more to learn but thanks to Russell, Chris, Zach, Lance and Lindsey for building a strong foundation to the start of my CrossFit coaching.

Holy crap! Haha double unders always kick my butt!!

Thank you Russell, Zach, Lance, Gale, Lindsey, Chris! You are such incredible teachers an athletes and it was inspiring to spend 2 days with you. All the best, Josh

Thanks to Russell, Lance, Gale, Lindsey, Zach and Chris for a great seminar. Meeting you all, and getting instruction from you...it was like getting to meet rockstars (I'm in the music industry, so it was an easy analogy). I'll always remember this weekend!

is there an approved sub for handstand push-ups?

Cheers to the trainers on the Perth cert!

@ #20 Handstand pushup>Pike Handstand Pushup>Hand Release Pushup>Pushups from toes, kneens etc would be pretty safe way to scale.

Great cert. this weekend. Thanks E.C and crew!

Big thanks to Russell, Chris, Lance, Lindsey, Zach, and Gale. I could not have asked for a better team to conduct the level 1 cert, the instruction and experience was awesome!
You guys are amazing.......now if I can just remember everything.......

Cheers to Crossfit Perth for a sweet as cert. Loved every minute.

Hey guys, Awesome weekend for perth cert course. You guys are inspiring..cheers..

M/33/6'1"/195

22:05

Afghanistan

RIP LT Nuttall

27:17
subbed 500 singles for double-unders

Germany, Münster

M 37/5´11/187lbs

17:51

run without plate

m/46/185

29:02

18:34 rx'd
just move it storm through the wall balls

Thanks to the team at the CFNE cert. Incredible lectures, always 100% engaging and relevant. I am so impressed and inspired. Great experience, thanks again!
Rich

5:24 a.m. In Missouri....back still sore, foggy outside, cant wake up, time for this Monster W.O.D. hope I dont die! LOL

44:15... slow but at least i finished it as Rx..

F/42/5'6/143
28:03

10 HSPU
15 DL 155#
25 box jumps 24"
50 pullups
100 wallballz 14#
200 dubs
400m run 35#

19:25

10 HSPU's
15 DL 175#
25 box jumps 20"
50 pullups
100 wallballs 14#
200 DU's
400m run 25#

53:00 almost as prescribed. Held 2 cement blocks in hands instead of the plate. I would say harder my way.

Quick shout out to Brett, Drummo, Boz and Trace who put on the L1 at Perth Crossfit. Gave us everything we expected of them and a great deal more. Their knowledge and insight was invaluable! Thanks again!

Subbed tuck jumps for D/Us, and heaviest ball we had was 15 lbs...

20:14

Big thanks to EC and all of the Level 1 Cert crew for an awesome 2 days of knowledge and fun. I couldn't have asked for a better group of teachers. Thanks also to CFNE for hosting this, I had a blast and met some great people!

23yrs / 6'0 / 200lbs

WOD as RX'd - 18:17

Just got back home from the box....still foggy, I'm wide awake now and my back is fine. Altho my left shin is hurting from smashing it into the 30 inch box on my last jump.

RX 36:36.....and I got every one of my D.U.....I can still only string 7-14 together so the rope took sooooo much time. Once I get that down better my times will drop for sure....but did them all and RX!

Thanks to all the crew from CFNE this weekend!What an amazing experience to see teaching at that level. I left a changed man thank you for a weekend i will never forget.

Special thanks to fredrick who as the new guy probably felt under the gun your indivdual time with me will be with me forever thanks you are great at what you do.

First timer; 44:24 - I could only dead lift 135 and I needed a lot of help on the 50 pull ups. I feel great, though, and can't wait to be sore all week!

@ Charbs

I like your reading your comments. I'm assuming those are the words your coach is yelling at you as you're sweating and struggling your way through your WOD's(?) Awesome. It's like I'm being coached as well!

M/25/5'11"/175
19:16
AFG

Amazing Workout!

30:12 as rx

39:00 as rx'd

M/32/6'2"/218lbs
27:21 Rx'd
Got to work on double unders

21:17 w/ ring HSPU, 26" BJ, 240# DL

Rx'd - 24:11

SWOD: 1RM sumo deadlift w/ belt: 365#

Nutts: 18:50, no pullups (elbow) no run (treadmill)

30:30
w/u
500m row

Wod
25lb for wall ball
500 singles instead of DU's

After
DU practice

I do an over head press of body weight for a sub in HSPU. Tough workout today!

Jeff @ 2.0
15:51

5 AM
30:07

DL's 185#

400 regular jumpropes with POS homemade, steel cable, heavy rope.

Wall balls against the light post in the fog - so awesome!

Great WOD guys.
Thanks again!

Great WOD.

Grand total on this bad boy? 43:22 - not a happy total. 50 chin ups is a time-eater cause you have to rest between each few reps as you get to the end. Ditto the 100 "thrusters" I did because I didn't think NYSC would take kindly to somebody throwing a 20lb medicine ball at their newly painted walls. But I finished.

Also, I recommend being Strict on those DLs, even if you lose a little time. I was pretty strict already and I'm still feeling a little tighness in the lower back.

PS - I used a weight bar in the back squat position to run my 400 - is that okay?

2011-11-21: 24:06. 265#, 400 singls. (20:05 bf run)
2010-12-19: 20:42. No run, 265#, 400 sngls.
2010-05-29: 28:03. 400 sngls.

F/35/140/5'4"

24:37

10 HSPU
15 DL 175#
25 boxjumps 25"
50 Pullups
100 wallballs 14#
200 double unders
400m 35#

as RX 19:54

Awesome instruction at the Alamo CrossFit cert 11/19&20. Thanks to Russell, Chris, Lindsey, Lance, Zach and Gale for sharing your knowledge.

M/32/160/5'9"
Afghanistan (7700ft)
28:35

10 HSPU
15 DL 185#
25 Box Jumps (24in)
50 Jumping Pullups (nowhere to do kipping pullups)
100 Wall Balls (20#)
200 Double Unders (look like somebody beat my arms with a whip)
400m 45#

M/21/5'7"/147

17:59 (Rx)

"I'm pretty tired... Think I'll go home now..."

22:30 - 120# dl, airsquats, 2-10lb db's

Random question: Since there are so many new standards,are the push ups in "Angie" (100 push up, pull up situp,squat) chest 2 deck or hand release?

M/16/135/5'8"
35:30
Rx'd and not too shabby
16 years old

Hi there,

Some photos from the Crossfit Taranis Winter Challenge in Victoria, BC have been posted at:
http://www.mikespics.ca

Pics from 2009-2010 are also available there.

More photos to come too!!

26:30 as rx'd

M/34/190/6'0"

10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups - Strict
100 Wallball shots, 20 pounds, 10'
200 Double-unders - 500 singles
Run 400 meters with a 45lb plate

38:15

Work in a big box gym and had a member talk to me for about 10 minutes midway through the wallball. Still counting actual finish time, but obviously next time it comes up I'll crush this time.

Made up Saturday's Michael, this morning.

18:20 (PR) treadmill.

DND
Working swing shift
CFW with 40lb vest
RIP “Lightfighter”
M/54/6’/205

25:49 rxd

Thank you for such an awesome weekend in Scottsdale! =D

31:34 as rx'd

26:44 - chopping 8:30 from last time

walked the 400, though, with a sweaty metal 45

Ran across this quote, had to share, seems appropriate after today WOD:)

There’s only one rule: The guy who trains the hardest, the most, wins. Period. Because you won’t die. Even though you feel like you’ll die, you don’t actually die. Like when you’re training, you can always do one more. Always. As tired as you might think you are, you can always, always do one more… If you overtrained, it means that you didn’t train hard enough to handle that level of training, so you weren’t overtrained; you were actually undertrained to begin with. So there’s the rule again: The guy who trains the hardest, the most, wins.
Floyd Landis

23:40 subbed 24" box & 400 singles

135lb DL, 30" box, 16lb, 45lb plate
35:26

PR is 24: something

24:15 rx'd

filthy 50 tomorrow but I have no GHD does anyone know what I can do instead. Thanks for the Help

Made up Sat "Michael"

20:30 PR
treadmill

Carole and Kevin you smoked me.

Laura f/49/5'7/145

21-15-9

Pullup
Pushup
Supine Row
GHD Hip Ext
GHD Situp
Romanian DL Bodyweight

17:24

37:27 as RX except subbed 400 SU for the 200 DU.
M/54/185#

17:58 rx took to much time during wod to change music and move equipment fun wod! unbroken until pullups then 25-15-10 du went smooth and last run its hard to get going fast with the weight.

M/41/6/203

36 min

subbed with the following:

-20" box
-alternated 1 Double-under with 3 singles (total of 100 Double-unders)
-two 20lb dumbbell

28:35. At st. 19, had to sub 225 for DL, 40lb DB thruster for wB, and 50 burpee for DU. No wall ball or jump rope here. Burpees and thrusters seemed to take forever. And a hearty Semper Fi for our Canadian brother in arms.

Awesome Cert this weekend at CFNE. Thanx to EC, Chuck, James, Denise, Annie, Frederick, and Watson!

M/180cm/78Kg

33 min, 400m without plate

36:50

Subbed 400 SU's for DU's
Did box jumps on 32" box

Rest of WOD as Rx'd

"So there’s the rule again: The guy who trains the hardest, the most, wins. -Floyd Landis"

Unless he gets caught doping...

Warm-up: double-under practice

WOD:
10 Handstand push-ups (8,2 reps)
95 lb DL, 15 reps (one unbroken set)
25 Box jumps, (12 inches, unbroken set)
20 Pull-ups (8, 5, 4, 3)
50 DB Thrusters, 10lb DBs (35, 15, 10)
400 Single-unders (this was awful, 8 sets of 50 jumps)
Run 400 meters, unweighted (1:45)

~23 minutes

24:57
Rx'd except two 25lb dumbbells on the run instead of a plate. Couldn't run the 400m at all - took all I had just to finish walking it without dropping the @#@# dumbbells.

Pack 20:54 ouch!

29:19

Subbed 225# DL and 28" BJ
400m with 45# plate outside in the drizzling rain, up and down stairs and a little hill!
5 min better than last PR

42m/6'3''/195#

Fantastic weekend at the Kids Cert! Many thanks to Erik, Kelly, John, and Connor. You guys were awesome.

36:00.

I enjoyed getting strange looks from runners whilst carrying a 20Kg plate. A hearty "Hello" from me was met with blank stares and confusion.

I love this wod. It has virtuosity. So many hero wods have been lacking virtuosity lately. Nutts, Murph, JT, these have it. I love this wod.

29:36, had to sub wall ball shots w/ 20lbs dumbell thrusters.. not the same I know, but still was tough and fun!

Really wanting to add 6-8in to my vertical, I'm around 32-34 right now, any suggestions would be great.

24:16 rxd

21:50
RX with these exceptions:
Modified HSPU
Used a box to assist PU
135LB DL
No jump rope. 100 Bar jumps
No wall-ball
1 mile sprint

AWESOME Kid's cert this weekend @ CrossFit Reston. Thank you to the Reston crew for their hospitality.
More Thank you's to Kelly, John, Erik , & Connor for an informative and FUN weekend.
If you haven't been... Get your ass to a Kid's cert!

22:18

20lb dumbell thrusters for WB, lateral jumps over deadlift bar for DU's. Did 14 lengths of the basketball court with the 45lb plate on my back.

M/5'10"/182#/39
15:55rx

28/m/5'11"/185to190
As rx'd
27:50(PR)

Tried Grace for the first time. Scaled down to 20 reps. 8:26
Really need to work on strength

Thank you for your service and sacrifice, Lt. Nuttall; and to your parents for sharing your story with us.

For time (scaled/subbed): 17:21

10 HSPU (toes on Smith bar, Paolo tripod, head to floor)
15 DL 250#
25 BJ 20"
50 burpees
100 WBS 12#, 10'
200 SU
500m row w/35# KB in backpack

Pumped to finish under 20 mins and get all 15 DLs as Rx'd. Everything great in new VFFs, espeically box jumps (hey what were those boat anchors I used to wear?). Burpees and wall balls took an easy 6-7 mins total. Did weighted row in 1:56, which surprised me.

w/u - 30 sec Samson, 5x (pushups | scap pushups | sit | dip | be | spider-lunge), 5 hspu; DL 135x3, 185x3, 225x3, 250x1; 5x BJ, burpees; 10 x WBS; 20 x SU; 250m row w/35# KB in backpack

c/d - 250# DL x 3 (to prove to self it wasn't a fluke ;), 500m row easy 2:06, then...

...great conversation and Thanksgiving well-wishes in the Y with a Vietnam vet who's wearing a boot that gives his wounded / diabetes-ravaged foot a chance to support him -- same guy who often has the 18-year-old autistic young man with him -- he's the friendliest, most-supportive guy I (barely) know; has an inspiringly positive outlook despite foot surgeries + meningitis 2x this year -- as he put it, "I can't dance; so what? I'm having a blast otherwise" -- lesson re-learned: no more crying in my beer or over-worrying a little setback...appreciate what I have.

-- then walk dog, and 400m run outside in VFF, 1:37 (felt like flying)

Rip lt nuttal.. We got the watch!!! Much respect to our brothers from the north giving everything!!! Thans from a humble neighbor!!

as rx'd: 25:12 - the double unders were killer but trying to hold the plate after the double unders almost killed me! THANKS
29/M/68/180

F/42/136 lbs/5'3"

54 min, including about 10 min total for 2 interruptions.

I think maybe the bleeding palm after the pull-ups slowed me down a bit, too.

Nuts
10 handstand pu's not quite vertical yet
15 95lb deadlifts

F/42/136 lbs/5'3"

54 min, including about 10 min total for 2 interruptions.

I think maybe the bleeding palm after the pull-ups slowed me down a bit, too.

Nutts
10 handstand pu's not quite vertical yet
50 PUs (broken all crazy-like)
15 95lb deadlifts
25 box jumps, 30"
100 wall ball, 10' (next time 20!)
200 DUs
Run 400 meters, 25lb plate (next time 45lbs!)

40M/5'10"/175#

W/U: 3 rnds of Samson, 30 sec; erg row, 10 cal; OHS, 10x; push-up, 10x.

As Rx: 22:04.

C/D: SP, 5x5 at 45-95-135-155-170(x3).

Off PR by 1:32. Run on outside road course (41F, 81% humidity, light rain, wearing ReFlex). DL and pull-ups were slower this time. Blaming it on the early morning. Did the SP work in the evening.

Done in your honor, Lt. Nuttall. RIP.

Only had access to a 15# medicine ball.

Otherwise as Rx 17:41

Only had access to a 15# medicine ball.

Otherwise as Rx 17:41

M/27/5'11"/188

Sub'd:
20lb DB squat thrust for wall ball shot
600 single jump rope for double unders
2x25lb DB 400m run for 45lb plate run
All else as RX'd

27:15

Amazing WOD! I wasnt sure how to carry the 45 lb weight on the 400 meter run! and i was on a tredmill! so not fun! but i did it in 21:32 felt amazing! damb you wall balls lol

#255 DL
#25 WB
24-inch box

18:53

M/26/185/5'10"

Rx'd 24:29

"Nutts" modified to:

10 HSPU on Smith machine
15 deads 150#
50 box step ups 20" (knees)
25 pullups
50 wall balls 9' (knees)
200 dus
Run 400 no weight

16:43

between the last two days, it hurts to sneeze and it hurts to do strairs haha. Thanks Crossfit

F/27/125/5'0

20:07
115 lb deadlift

Hey, I have a great idea!!! Why don't you combine Crossfit with FOOTBALL training :)?...Oh wait.

double unders took me WAY too long (I think 10 minutes) and the run was MUCH harder than I thought it would be

Subbed 40lb DB thrusters and 20" box jump; otherwise, as rx'd

36:35

Thanks for a fantastic weekend at the Perth cert. Learnt so much and had an absolute ball.

as rx'd

M/21/5'19"/179

17:18

@ JuliAnn, Anniminah, Cris M, power-girl, Ness, Carole - outstanding work.

@ Charbs, dead-on coaching: wall balls are the key to time here. Could have used you at the Y today ;)

@ Curtis, great SDL

Y'all doing 500 single unders are beastly. My knees hurt just thinking @ that.

@ Kevin C, great PR on Michael

24:48 as rx'd.

34.20 as rxed as chipper

As rx'd 27:34. Had a good time going till I hit the double unders. They did not go smoothe today. Gotta say the 100 wall balls were tough. Holy burning shoulders! Gonna feel this tomorrow.

I miss you, Andy. I can't hit your WOD Rx'd this time since there's no box here, but I'll still break myself on the subs.

30:42 RX. That sh*t cray!

M/40/5'10"/207

-scaled to jumping pull-ups after the first 20
-single jump rope (just can't get double unders yet)

all else as RX'd

23:47

m/39/6/190
As Rx'd
Wall balls took way too long.

29:43

First CF workout and it was NUTTS!

Subbed 115lb Deadlifts.

30:08

M/26/155/5'7"

Addicted :)

17:50 (Modified due to lack of resources)
That was killer! The plate at the end really did me in! Feeling ready for tomorrow!

10 45degree pushups (cant do handstand pushups yet)
165 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
50 doubles and a hundred singles, really need work on this
Run 400 meters with a 35lb kettlebell

31:33

the 400m run was a lot tougher than I thought it would be.....

DNF at 30 double unders...23:00
Jessica - 23:56

Compare to:
100528 - 21:29

M/5'11/174
23:24
30lb med ball
wall ball set took 8 minutes, haha
thoroughly enjoyed this one

30:01

21:38

M/30/5'8"/168

RXd with exception of 20 inch box cause I don't have a 30.

22:36

That was one heck of a WOD. Felt pretty good going into the wall balls and thats when the misery began.

23:00

F/41/5'4"/116
29:51, partially Rx'd
HSPU-still can't quite get full range, about 3/4 way.
Deadlift-115lbs
boxjump - 24"
wallball - 12lb is heaviest at gym (and it felt heavy enough!)

25 / M / 5'9" / 138lbs

I had to modify some movements because my foot is hurt, so...

HSPU x10
185lb deadlifts x15
squats x25
pull-ups x50
12lb wallball shots x100
single-unders x200
row 1000m

29:26

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Deadlift 95lbs x 5-5 135lbs x 5 185lbs x 3 225lbs x 3 250lbs x 2
Box jump 24” x 5-5 28” x 3-3 30” x 2-2 Jog 400M

43:30 as rx’d
Foam roll after
Compared to 100528: 35:48 HSPU w/feet on rack assist

M/40/6'3"/210lbs

As Rx'd with the addition of a 20 lb vest

24:31

m/17/5'10"/155lbs.
10 handstand pushups
275 deadlift 15 reps
40" box 25 times
50 pullups
100 wallball shots 20 lbs.
200 double unders
420 meter run with 45 pound plate overhead

10 Handstand push-ups
155 pound Deadlift, 15 reps
25 Box (step ups) jumps, 24 inch box
50 Pull-ups
100 Wallball shots, 16 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

40:24- first time doing this many double-unders

time; 30:19

Crossfit warmup, 3 rondes de:
- 50 jumping jacks
- 4 pull-ups
- 3 ring dips
- 10 back extensions
- 10 ghd sit-ups
- 4 air squats
- stretch
- exercices lower-back

Workout of the day; for time:
- 15 shoulder press, 35lbs dumbells
- 15 deadlifts, 185lbs
- 25 box jumps, boite de 14"
- 50 pull-ups; 20 derniers pull-ups étaient des "négatifs" (épaules brûlés!)
- 75 thrusters avec deux dumbells de 10lbs. Pas rendu à 100, rendu à 75 je voyais des étoiles.
- 100 double-unders. Mes jambes étaient ok pour continuer mais mon bas de dos commençait vraiment à être tight, pas voulu faire de niaiserie.
- course 400m avec sac à dos contenant plate de 45lbs.

Je suis vraiment content, premier trio de workout Crossfit 3 jours en ligne depuis 2007! Merci Guy Paul, je dois quelques bières bientôt.

19:18 pr

Subbed thrusters for wall ball and tuck jumps for du. Box was short at 22 inches

23:20 rx

M/53/6'4"/210

19:18 as Rx

M/22/5'10"/175

27:15 as RX.

Awesome Workout.

41/m/185
As rx'd

22:44

Brett Drummo, The Boz and Trace cheers for the lvl 1 cert down in perth. Good times.

205 lb DL, 17 lb wallball

35:43

warmup:
3 rounds of
4 hspu
8 back squat @ bw (80kg)
12 ghd sit ups

'Nutts' as rx'd: 24'06

39:48, scaled to 100kg dl, subbed wallballs with 20kg thrusters w a kettlebell.

26:32 with 23 lb ball

Work C&J to HS every :90
135-160-185-205-215-225-235(f on j)

100 DU (tough to string together in late rounds

All else rx'd

17:58

10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 24 inch box
50 Pull-ups - Strict
100 Wallball shots, 20 pounds, 8'
200 singles
Run 400 meters with a 45lb plate

34:00

M 42 6'0"/190 lbs

That was crazy. I had to drop the drop the pull ups to 25 because the only bar was a low bar which meant that I had to do l-sits. I couldn't run because of an ankle, and I couldn't do the dead lift because of lack of weights, but I did the rest in 30 minutes. A lot of work to do.

For time:
10 Handstand push-ups
*205 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Time- 36:46

32:40 w/ 205lb dl, 24" box jump, 250 singles vs
37:19 w/ 205lb dl, pull ups on swingset fat bar, 45lb thrusters (no ball), 250 singles. ran w/ plate on upper back held with both hands over shoulders 5/30/10

26:32

M/32/5'7"/155

24" box, 14# ball, 35# plate

25:40 w/ 185lb DL and single unders

M/ 37/ 133 lbs/ 5'-6"
I did a different WOD today.. one I have wanted to do for a few days bow. I did LINDA... the 3 bars of death.
D.L. (205 lbs)
Bench (135 lbs)
Clean (100 lbs - with a VERY low bar, about 4" off the ground, so much more ROM)
As. Rx: 14:32 (good hard fast WOD.. much better and more fulid than last time I did this WOD.)

This time I had all three bars next to each other and was able to really go back and forth into the different stations quickly.. no wasting time between each station. I love and hate the last 4 stations.. you HAVE to just do the movement and MOVE to the next station.. for time I think the WOD should really be do 55 reps of each movement and the WOD is done when all 3 stations are completed... it would really cut down on the time between stations.. but that's also a big mental part to push right into the next movement when you're breathing hard.. funny how a while back the bench would be the station that would be somewhat the easiest.. I have been concentrating on the Oly movements since starting CF a number of years ago and I would say that now the DL is still the fastest and easiest, but the clean has easily crept into the second... bench was the only movement that I had to break at all... usually I would break rounds 6,5,4 1 rep short.. I was doing this without a spotter so that's also for safety reasons.. jsut rack the weight, take a couple seconds literally and then finish off the set.

Well after seeing some of the other times I'm a little embarassed. 41:43 that does include the time I helped my fiance with her deadlift. But I also only got 100 double unders. Still felt like I had one hell of workout.

28 min. Wore elevation mask for f
irst three. 225Lb 16lb med ball.

M/173/5'7"/31
225lb deadlift
gym only had 12lb medicine ball for wallballs
subbed 400 single unders
24:08

M/5'9"/190/28

As Rx'd : 24:54

Great wod......

WOD II
Done after work, midnight-ish
Deadlift: 5 sets of 3 reps, 3 sets of 1 repetition
Finished up with 350# could have gone heavier but didn’t want to wake the wife or neighbors
M/54/6’/205

30:25 as Rx'd. First time as Rx'd previously subbed DU for 400 SU. Happy with the improvement.

Run outside in the dark on a slippery, slushy gravel road! Would have been faster on a flatter dry surface for sure.

5:43 as Rx

Great workout

20:15 as Rx'd
21/M/5'10"/165

#129/Matt H,

Thank you!

Hasta Manana.....

:)

PS Turns out the DLs were 155lbs, not 95... Math is sooo not my thing!

43/m/176cm/73kg

Sub'd dumbbells thrusters for wallballs, 22 pounds each.
20 trips back and forth the 10m weight room with 45# plate covered about 400m. Couldn't really run while holding the plate, only walk fast.

26:30 (last time 25:53 with 3 min stepper instead of plate run)

Finished the DUs at 21:30 and needed the last 5 min to carry the plate around.

19:43

22:06 w/ 400 singles

20:05 as Rx'd
Brutal WOD.

51/m/190

Subbed 24"box. 31:17

22:19
intense!

26:30

Subs/ scaling
245 pound Deadlift
24inch Box jumps
Air squats instead of Wallball
Run 400 meters with no weight
everything else was rx'd

17:29 @ home. PR
GS box jumps, 45# Hi-bumper plate for run.

Alright, first week of CrossFit after not much exercise before. Just went through Nutts as much as I could without pushing too hard. Highly modified.

80% decline pushups, 10 reps
125# deadlift, 15 reps
24" box jump
50 pull ups with chair assist
30# dumbbell thruster, only got 50 reps
100 singles

Then I had to stop and did a 5 minute walk to cool down and not pass out.

Stopped before the walk at 12 minute 20 seconds

21:15
rxd

I'm in Afghanistan doing these workouts and they're pretty Motivating.

25:14 as rx'd.

M/34/6'3"/200
18:08 Rx'd (PR)

Prev:
- 20:33 255lb DL
- Didn't have the 250lbs to DL, so subbed 110lbs worth of Dumbbells 40 times.
21:30

m/57/235/6'4"
10 hs pushups(feet hooked on high bar)
15 255 lb dl
25 30" bj
50 pull ups (one foot in 2" band)
100 wb 16 lb
600 single unders
45 lb 400 meter run
34:27

1:14:29

The coaches at the Scottsdale CrossFit Level 1 seminar were more than amazing. I am a book full of knowledge now and ready to go!!! Thanks to all the coaches for an amazing time!

Did the Level 1 course at CrossFit New England, had an awesome time and learned a lot! Big thanks to Chuck and James for their help, looking forward to using what I learned to coach our athletes in Maine at CrossFit Bangor.

22:50.0

28:36.1(12/21/10)

Subbed 20# DB Thrusters for Wall Balls both times, otherwise as Rx'ed.

m/33/169

F 30/5'6/200

31:30
HSPU w/ toes on bench
150 dL
Assisted pullups
500 single jr

Working on doing everything as prescribed

did 200 single unders instead, rest as rx'd-35:20

23 min

F/39/5'4"/134
35 minutes
155# DL's
jumping PU

M/28/5'7"/175

Around 23 min. as Rx'd (didn't have a stopwatch, just the clock in the gym)

F/41/5'6"/145

Half-Nutts (~50% in some aspect of each movement):

10 band-assist HSPU to 2-3" board stack
125# DL, 15 reps
25 box jumps, 18"
25 pull-ups
50 wall balls, 14#
100 DU's
400m with 25# plate

21:02

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups(15/15/10/10)
100 Wallball shots, 20 pounds, 10'(4x25 paired
with pullups)
200 Double-unders
Run 400 meters at 2% on TM 4.0 with a 35lb plate

21:45(28 something last with 25# plate

M/41/170
20:21 rx

21:07 rx'd

22/m/205

24" box

25:43

as rxd: 23:20

10 Incline Pushups
15 115# Cleans
25 Box Jumps
25 PullUps
25 20# Thrusters
100 Double Unders
25 Walking Lunge with 25# plate.
13:22
Then
50 Weighted Sits
25 Pushups

Time: 21:09

The 100 wallball shots killed!

m38/5'8/165

as rx'd 35:02

24:39, two subs due to equipment at gym -
1)100 2'fers w/ 10 lb. medicine ball
2)300 single unders w/ clothe jump rope (couldn't get a single DU, normally can get ~20 DUs w/ my own jump rope)

time: 26:25 Rx'd

For time:
10 Handstand push-ups
185 pound Deadlift, 15 reps
25 Box jumps, 24 inch box
50 Pull-ups
100 push press (45#) (knee injured)
200 Double-unders
Run 400 meters with a 45lb plate

20:50

rx'd: 25:35

rx'd: 25:35 had to use a treadmill for the run

25:40
80KG deadlifts
..Pull ups is my downfall!

25:40
80KG deadlifts
..Pull ups is my downfall!

M/38/5'6"/188

41:47 as rx'd.

as rx'd
25# med ball

23:32(pr)

Thanks to Trace, Drum, Bretto and Boz at level 1 in Perth, Down Under last weekend - had a ball and so great to see the depth of our community. xx Jess

21:37. HSPU/DLs/BJs str8 thru. Plups were 30/12/8. WBs with a 15.6lb ball were bad/DUs were pathetic. PR for this WOD is 28:47. Next Nutts should be very active rest in WBs (4 count?).

as Rx++ 13:28

shuttlerun 60x5 400m 45 lb plate
264 punds dl.

F/28/145/5'6:

HSPU as Rx'd
DL at 125
Box jumps on 20" box
Thrusters done with 25 lb plate
Pullups as Rx'd
DUs as Rx'd
Run on treadmill at 10% grade

36:20

44 min
10lb wallball
no plate

For time:
10 handstand pushups
15 deadlifts
25 box jumps
100 wallballs
100 double unders/250 singles

Anita 17:19 (2 abmats/165/14/200 doubles)
Ryan R 13:35 (250/20/d)
Meghan 14:53 (decline/105/10/s)
C.Powers 11:46 (decline/105/10x50/sx150)
Jackie 13:25 (decline/105/10x50/sx150)
Sydni 9:48 (1 abmat/165/14x50/dx50)

32 yom, 185 lbs

29:53

subbed 24" box jumps and 45lb bbell thrusters

24:00

no subs.
35mins.

22:00 as Rx'd.

Battling a crazy case of turf toe. Double unders are tough because of it.

NEVER QUIT!!

10 HSPU negatives
15 DL 225#
25 Box Jumps 30"
50 pullups
75 thrusters w/ 25# dbs
150 double unders
400m run (no weight)

27:47

Pack nutts
14:09
F/33/127/5'1"

10 Hspu, 15 185lb dl, 25 bj, 35 pullups, 70 8lb dsb thrusters, 100 su/du, run 400m no weight (treadmill)
18:12

C-
175 DL
24"BJ
16#WBS
25# 400M run
20:20

M 38/5'10"/180

205 lbs D.L.
100 D.U.
Otherwise as Rx'd

30:40

As Rx'd.
33:57 (new PR)

Mrs. Miyagi
160# DL, 24" box jump, 14# WB shots, and 35# plate w/ 400 meter run. Rest as Rx'd.
26:15

As rx'd

32:57 pr

27:58
As RX'd

Added 10x 173# stone lifts to start it off

40:02

17:09
sub 400 jumpropes for wall ball.... have no wall ball in afghanistan at site

comment 240(correction).... sub 50 kettlebell swings per are 35 lbs... and 400 jumprope singles... 17:09

10 Handstand push-ups (7 free, 3 ankle assist)
250# pound Deadlift, 15 reps (sub 225#)
25 Box jumps, 30"inch box (sub 24")
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders (sub 300 singles, + 50 DU very broken up)
Run 400 meters with a 45lb plate (sub 35#)
Time = 28:27

30:25

500M Row C2; CFWU x 2

#185 DL, 20" Box, 60 DUs/140 Singles, #45 plate, mostly run some walk, use #45 dumbbell next time maybe.

43:11

28 M 6'3"220

17:29 rx'd

21:45 rx'd
py

24:11

M/40/5-10/190
10 Handstand push-ups. 0.17
250 pound Deadlift, 15 reps. 0.39
25 Box jumps, 30 inch box. 2.14 1-2 jump.
50 Pull-ups. 30-15-5. 1.48. runnin time 4.59
100 Wallball shots, 20 pounds, 10'. lost it here. about a min...6.51= 11.50.
200 Double-unders. much better 1 min faster...6.07=17.58.
Run 400 meters with a 45lb plate. 2.43= 20.41 New PR, by a few seconds.

#144 - Posted by: Matt A at December 20, 2010 7:03 AM

10 Handstand push-ups- 10 str
250 pound Deadlift, 15 reps- 10 str
25 Box jumps, 30 inch box- jump, down.1-2 step and jump, all in a row.
50 Pull-ups-30,15,5 running time at 5.36
100 Wallball shots, 20 pounds, 10', reps in units of roughly 15, time took 5.40.
200 Double-unders- mostly sets of 20-25, then rest, few misses, all in all about as good as could be expected really, just need to be in better shape, took 7.03.
400 M run with 45 lbs- walk 200 m, jog 200 m, took 2.29.

Total time of 20:49, new PR. A good group effort all around.
as Rxd, the last time I did this was on 05 June 2010 in 26:33.

Jon & Marc

27 min

CFSUO TRG CELL
Ottawa, ON

Subbed
5Kg medicine ball (higher target)
Jumping back and forth over a brick for double unders
3min run on treadmill with 2x10kg DB

22:42

15:50 (no mark for wall ball)

m/38/5'9/180
CFWU-2. From home. No PU or HSP 2nd. Superman. Burgener. DU.
25:25
Used sandbag + 5 lb plate for run so that prob helped time. DU not bad. Pretty consistent. Good thing since WB so bad. Mostly 6-7+4-3 for sets of 10 w/real WB.
Shorten breaks on PU.
12/19/10: 26:25
5/28/10: 30:17

rx'd: 28:15

28:36
205 DL
20" Box jump
2x around BB court.

5 hspu
45 lb dl x10
15 box jumps 18"
20 pullups
25 wallball 12 lb 10'
30 double unders
400 m run with 25 lb
8:30

Made a mistake and did 50 box jumps, but no plate on the run

36:00; PR: 31:44

Only my 2nd crossfit workout, so I down sized almost everything and I see where I should of raised somethings. Again, time is low compared to some people...but only cuz I didnt do as much!
10 Handstand Pushups (against the wall)
15 Deadlift @ 185
25 Box Jumps
20 Pullups (not a strong suit)
70 Wall Balls @ 12 (heaviest I could find)
120 Normal jump rope (should have done more now that I see some info from others)
400m Sprint (Forgot that it said with a plate)
Time 23.03

As Rx'd 23:56

Previous

51:40

Tonight

43:42

26:19 (185lb deadlift)

22:02

26:19 rx'd run in 4" of snow.

22.03 nice job Craig

Rough time with this in the box gym. Couldn't get full range on HSPU after first two reps. Scaled deadlift to 225, main problem was finding a place to do DUs. Frustrating.

~34:00

as rx'd: 33:50

The run was on a track about 200 meters away and I actually did the 45lb carry overhead for some crazy reason.

19:51

30:00 but i didn't do the 400 meter thing because i thought i would look silly

For time:
10 Handstand Pushups
15 Deadlifts
25 Box Jumps
100 Wallballs
100 Double unders/250 singles
*in season - last two exercises reps cut in half

Anita 17:19 (2 abmats/165/14/200 doubles)
Ryan R 13:35 (250/20/d)
Meghan 14:53 (decline/105/10/s)
C.Powers 11:46 (decline/105/10/s)
Jackie 13:25 (decline/105/10/s)
Sydni 9:48 (1 abmat/165/14/d)

26:30

Deadlifts @ 225, 200 single unders instead of double unders.

"Nutts"

For time:
-10 Handstand push-ups
-175 pound Deadlift, 15 reps (subbed for 250)
-25 bench jumps (subbed for 30" box)
-50 Pull-ups (30 regular, last 20 jumping)
-100 12.5lb DB thrusters (25, 15, sets of 10) (subbed for WB shots)
-No Double Unders (supposed to be 200 - left my jump rope at home
-Run 400 meters (no 45lb plate)

18:58

40kg push press X 20
100kg deadlift
25" box
50 pu
8kg wb shots
200 du
20kg plate

49min (shoulder still dodgy)

As Rx'd: 38:53

subbed 10lb ball for wall balls, everything else as rx'd: 24:28

27:30 20.12.11
sub 35lb db thruster
rest as rx'd

30:42 11.01.11 (scaled)

m/33/5'8"/170lb

all rxd except wallball, used 45lb thrusters because no ball

24:01 (last time 25:24)

one of my favorite Hero WODs. 21:45 RX'd (almost an 8min PR from last time) :D

CFWUx1, 45x5, 135x5, 225x3, 50 singles 10 DUs
31:00 (-4:00)
115 kg for DLs (in garage at home)

36:54 rx'd.