December 5, 2011

Monday 111205


Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Lucas Zepeda 34:04, Tyler Hinz 38:24, Matt Bischel 44:11.
Post time to comments.

Compare to 110216.


Enlarge image

CrossFit Level 1 Certificate Courses: CrossFit Effects, CrossFit Santiago, CrossFit Milford, CrossFit Atlanta, CrossFit Strong, Atlas CrossFit, University of San Diego.
CrossFit Kids Course: CrossFit Novato.

"Prescribed Scaling for Women" with Tony Budding and Katie Hogan, CrossFit Journal preview video [wmv] [mov]

"Flipping A Tire" with Rob Orlando - video [wmv] [mov]

WOD Demo with CrossFit Santa Cruz - video [wmv] [mov]

"He that would have fruit must climb the tree."
- Thomas Fuller

Posted by Pukie at December 5, 2011 5:00 PM

My favorite things about Crossfit:

Under hand pullups ELITE!
Chest to bar pullups
Handstand pushups

Comment #1 - Posted by: Bradford Thompson at December 4, 2011 5:09 PM

Those crossfit santa cruz guys are so hot, I wish they'd come over to my house and dance with me.

Comment #2 - Posted by: Tyler Hinz at December 4, 2011 5:23 PM

I attended the Level 1 Cert at Atlas CrossFit in Chicago and was very impressed by the seminar staff and the level of instruction and training I received. I feel that I improved my fundamentals over the course of the weekend and I'm looking forward to using what I learned to help future athletes.

Thank you so much and I can't wait to go to my next cert!

Comment #3 - Posted by: Jenni H at December 4, 2011 5:26 PM

So jealous you got to go to the Atlas CrossFit lvl1! The day I went to purchase my spot it was sold out!! Still got a month to wait! Great to hear you had a good time though!

Comment #4 - Posted by: Chase at December 4, 2011 5:30 PM

I can not wait until Monday I have never tried out Eva.

Comment #5 - Posted by: Steve at December 4, 2011 5:33 PM

i love this stuff

Comment #6 - Posted by: steve scott at December 4, 2011 5:34 PM

Thanks for posting this one ON my birthday HQ!

Comment #7 - Posted by: Eva at December 4, 2011 5:53 PM

This weekend I had the pleasure to get my Level 1 Certification at Atlas in Chicago, IL.

This was one of the most fun weekends I've ever had in my life! It just reaffirmed to me how life-changing CF really is: it has helped me find my confidence, regain that affinity to play that I had as a child, gain strength, introduced me to my best friends, and is just an all-around light in my life. I love this community and was happy to learn from all of the amazing coaches this weekend. They each brought such a wealth of knowledge--it was an honor to learn the fundamentals from such all-stars.

Thanks guys!

Comment #8 - Posted by: Rachel Fisher at December 4, 2011 5:54 PM

I went to the level 1 course at Crossfit Atlanta this weekend.From the time I stepped into the gym till the time I left best time of my life. Chuck, Mike G, Bethanie, Sarah, and Christmas thank you! All the coaching points, patience, workouts, and HELL YEAHS!!! and lets not forget our special treats for all who were they. Crossfit has the best coaches in the world, and they all deserve all the recongition of being Top Coaches in the Crossfit Community!

Comment #9 - Posted by: Dustin at December 4, 2011 5:59 PM

Great time at the L1 Cert in Atlanta this weekend! Thanks to Coach Chuck, Sarah, Christmas, Mike, and Bethany G for their awesome coaching.

Comment #10 - Posted by: Glenn Braunstein at December 4, 2011 6:06 PM

I attended L1 Cert at Atlas CrossFit too this weekend and had the best time. The instructors were amazing and did a great job teaching us what CrossFit stood for. They were really good at showing us how to be coaches for others and better CrossFitters.

Comment #11 - Posted by: Nate at December 4, 2011 6:07 PM

Damn! Who's the new HQ trainer standing behind Chuck Carswell in the CF Atlanta picture? Impressive!

Comment #12 - Posted by: Impressed at December 4, 2011 6:10 PM

Major props to Chuck, Mike, Bethany, Sara, and Christmas for a great weekend in Atlanta! I was super impressed with all of your spot on instruction and your enthusiasm. Much thanks, Ryan Pink

Comment #13 - Posted by: Ryan Pink at December 4, 2011 6:11 PM

Deliver us from Eva.

Comment #14 - Posted by: Thatcher M/44/5'10"/200 at December 4, 2011 6:12 PM

just did this workokut

Comment #15 - Posted by: steven bowser at December 4, 2011 6:15 PM

I just got back from the Level 1 Cert at Atlas Crossfit. The instructors were incredibility skilled and smart. They made the weekend flow and were great with us. I am very happy I went and learned a ton. Crossfit is the future and I have a whole new passion for Crossfit even after a year of being addicted to it. I can't wait change some lives and let people find their Crossfit through coaching. Thank you coaches and everyone who went through the class with me.

Comment #16 - Posted by: Alex at December 4, 2011 6:36 PM

The L1 Cert at CrossFit Atlanta this weekend was phenomenal! Thanks to owner of CrossFit Atlanta, Dan for letting us crash his box & to our incredible trainers, Chuck, Sara, Christmas, Mike & Bethany G. Just like Jenni from Chicago, I was also impressed with the knowledge & training I received from the seminar staff. What an example to strive toward! Thank you! Thank you! Thank you!

Comment #17 - Posted by: Sharon at December 4, 2011 6:41 PM

The best Weekend ever, I atended to Cf level 1 course in CF Santiago, Chile. It was the experience I ever had!

El mejor fin de semana de mi vida, asistí a la certificación de CF nivel 1 en CF Santiago, Chile. Ha sido la mejor experiencia que he tenido.

Comment #18 - Posted by: Paulina at December 4, 2011 6:43 PM

Regarding the video about scaling.

I agree that it is ludacris that women should have like a set percentage for scaling. How could everybody possibly get the correct stimuli from that?

For example, when you do Fran, you want it to be heavy, but you still want to be able to complete the workout without to much rest, otherwise you would workout at something that this workout wasn't designed for. So if it were to take more than maybe fifteen minutes, chances are that you either suck at pullups (and need to scale with bands) or you are using a too heavy weight for thrusters and should use less weight.

But this reasoning applies to everybody who does crossfit. Right? So why is there even a weight specified if it really is the stimuli we're after? Shouldn't it be something like a percentage of 1RM or something?

Please enlighten me if you know why the wods are written the way they are, if the desired stimuli is what really is important.

Comment #19 - Posted by: sven at December 4, 2011 6:45 PM

The trainer behind chuck, her name is Christmas.

Comment #20 - Posted by: David Tozzo at December 4, 2011 6:59 PM

@10 Impressed

You think you're impressed by just seeing her picture, wait til you see her perform! Her technique is nothing short of amazing. Her name is Christmas. For more pictures of her, check out the Merriam-Webster dictionary and look up the word VIRTUOSITY. It should have a picture of her there.

Comment #21 - Posted by: sung choe at December 4, 2011 7:00 PM

I had the absolute pleasure of attending the L1 Cert at Crossfit Atlanta this weekend. Un.Be.Lievable. Thanks Chuck, Sara, Mike G. Bethany G. and yes - Christmas Joy...Seriously that's not her stage name. (LOL! Told you it would come up!)
An Awesome group of coaches and a great group for the class. If you ever get a chance to go....Do it. Do it now.

Thanks again for putting such a great weekend and Thank you Crossfit Atlanta for hosting!

Comment #22 - Posted by: Phil T (no relation..) at December 4, 2011 7:04 PM

Any suggestions for a kettlebell swing substitution?

Comment #23 - Posted by: Moe at December 4, 2011 7:06 PM

Christmas Abbott

Comment #24 - Posted by: David Tozzo at December 4, 2011 7:10 PM

Attended Crossfit Trainers course at CrossFit Effects on the weekend and have to applaud the Seminar staff on their professionalism, knowledge and overall experience they gave me throughout the weekend.

Thanks to Stacey, Doug, Pat and Adrian!

Comment #25 - Posted by: Trevor at December 4, 2011 7:33 PM

What an awesome experience!!!! Driving home from Crossfit Strong in Big D. Joe Alexander and his staff taught me more than I ever expected. I can't wait to get home!! Time to start training the RIGHT way. Loved it had an awesome time!! Thank you all so much. The 9 hour drive, so freakn worth it!!! Get Crossfit Baby

Comment #26 - Posted by: mike carlin at December 4, 2011 8:00 PM

Great experience at Chicago L1 course this weekend. Learned a lot of valuable information. The staff was excellent! Really gave us a feeling of community. Thanks to everyone!

Comment #27 - Posted by: Dave at December 4, 2011 9:00 PM

No offense, but as bad ass as he was I dont believe Lucas did 1 full KB swing in the video. Tyler was spot on.

Comment #28 - Posted by: fitefire12 at December 4, 2011 10:24 PM

Crossfit =Awesome!

Love the philosophy in Action. Keep it UP!

Comment #29 - Posted by: Your Mom at December 4, 2011 11:11 PM

Modified Eva due to lower back pain, substituted GHD situps for kettlebell swings.

34:26. Tough workout.

Comment #30 - Posted by: Torrey Hoffman at December 5, 2011 1:24 AM

sub'd row for run

Comment #31 - Posted by: TomO/45/M/200 at December 5, 2011 1:54 AM



Sub'd 70 lb dumbbell for 2 pood kb


Comment #32 - Posted by: Tim at December 5, 2011 2:06 AM

49:37 rx'd

Comment #33 - Posted by: B-Mo M/34/6'/195 at December 5, 2011 2:32 AM

subbed 45lbs kettlebell all else as rx'd 48:44

Comment #34 - Posted by: Dillon Bear at December 5, 2011 2:54 AM

44# KB USA
Pullups rx

Comment #35 - Posted by: JuliAnn at December 5, 2011 3:47 AM

Nuevamente un placer tener el Curso Nivel 1 en nuestro pais. Como siempre ua vibra de buena onda y mucho conocimiento compartido por parte de Pat, Maggie y Lance, muchas gracias por todo. Los asistentes estuvieron fenomenales y Carlos hermano, un placer trabajar contigo.

Comment #36 - Posted by: Pavel Saenz at December 5, 2011 4:00 AM

in Afghanistan (Elev: 3100')

I didn't have a 32kg KB so I had to use the biggest one I had which was a 25kg KB. Normally I would have increased the reps to compensate but I had to make to a meeting.

As RXed (minus 7kg of KB mass): 38:00

Comment #37 - Posted by: Jose at December 5, 2011 4:09 AM

Great weekend at the L1 at Crossfit Atlanta. Props to Chuck, Mike, Bethany, Sara, and Christmas for the kick ass weekend. I gained a wealth of knowledge and met so many awesome crossfitters! Thanks Dan for hosting.

Comment #38 - Posted by: Kristen J at December 5, 2011 4:09 AM

Excelente fin de semana vivido en Crossfit Santiago, demasiado agradecido a los Coach por entregarnos sus conocimientos y compartir su experiencia.
Todo bien organizado para sacarle el maximo provecho al tiempo.
CrossFit esta creciendo en Sudamerica y se hace mas y mas fuerte en Chile!!!!

Un abrazo a Pat, Lance y Magie

Comment #39 - Posted by: Luis Casali at December 5, 2011 4:24 AM



Comment #40 - Posted by: cosmo at December 5, 2011 4:57 AM


42:43.....55 lbs Kettle Bell

First time Eva, she's a mean lady.

Comment #41 - Posted by: Greg Snyder at December 5, 2011 5:05 AM

The L1 Certification at Atlas in Chicago this weekend was excellent and well worth the investment. All the coaches were very knowledgeable and fun to work with. Even though there were quite a few people at the class, I still felt I received individual attention to help me become more self aware of my technique. I would highly recommend attending if you want to learn more about Crossfit fundamentals or ever had curiosity of what it might be like to coach. -D

Comment #42 - Posted by: Darin Hurd at December 5, 2011 5:42 AM

L-1 Cert in Milford CT. It was really an awesome time! The training staff was amazing and we had a great group. Thanks for all your time and especially your knowledge. Go get em in the games this year guys!

Comment #43 - Posted by: Gregg Cerasuolo at December 5, 2011 6:35 AM

I attended the CrossFit L1 Cert at Atlas in Chicago this weekend, and it was worth every penny. The coaches were articulate, knowledgeable, supportive, and they made learning fun! It was a joy to be surrounded by coaches and other athletes that made it obvious that they wanted you to succeed.

Comment #44 - Posted by: Stephanie Sommer at December 5, 2011 6:45 AM


Ok so Eva is not a nice lady, my first time completing her and it was a good challenge. Did the kettlebells and pullups in doors and the run outdoors. It is not easy to run in Brooklyn during the winter time but it had to be done.

50:00, as rx'd and improving... Semper Fi

Comment #45 - Posted by: UltimateWarrior at December 5, 2011 6:46 AM

I can't begin to describe how privileged I feel to have attended the LV1 Cert at Crossfit Strong this weekend. While I'm certain HQ only sends the best I can't imagine going through that with a better group of coaches. Huge thanks to Joe Alexander, Zach Forrest, Eric O'Connor, Lindsey Smith, Nicole Christensen, and Cherie Chan. What an allstar line-up to have critique and train you for the weekend. Awesome awesome experience. Your passion and exuberance in sharing your knowledge with us did not go unnoticed. Also thanks to Gale for opening the doors at Crossfit Strong to us for the weekend.

Comment #46 - Posted by: David Rios at December 5, 2011 6:48 AM

42:16 - Scaled KB to 55 lb

Comment #47 - Posted by: Townsend m/28/5'8"/140 at December 5, 2011 6:52 AM

Great time at the L1 Cert at Atlas (Chicago). Trainers Joe, Rudy, Russell, Doug, Nichole, and Joe were fantastic!

Someone posted earlier on scaling, and it reminded me of something Nichole spoke about during the "Girls for Grandma's" lecture. I think most of the time when we use the label "Grandma" we're really talking about a "deconditioned athlete", sometimes "senior athlete", or perhaps both ("deconditioned senior athlete").

I propose that these labels are better at conveying the individual's situation. As Nichole pointed out, the Games have proven that we have grandmas that are NOT deconditioned by any means. Also, consider that a woman can earn the title without being a senior (mine was 38). Anyways, perhaps these labels will catch on, rather than picking on poor, little, old, Grandma. :P

"Say what you mean, and mean what you say."

Comment #48 - Posted by: J Dean at December 5, 2011 6:54 AM

52:45 brutal! I was working out at my local box and they never would dream of doing a WOD like this!!! so I got a golds membership and started following the main site! great job crossfit hq! keep it up!

Comment #49 - Posted by: Nathan at December 5, 2011 6:56 AM

Just got back from the L1 Cert at Atlas CrossFit in Chicago. It was a great weekend and I learned a LOT!

Thank you so much, Joe D, Joe W, Nicole, Rudy, Russell, and Doug. You were all amazing and I learned something unique from each one of you. I can't wait to take the knowledge you each have given me and share it with others.

Joe D, I'm going to make sure to yell at people to 'stretch their string.' Not going to forget that. And Doug, I'm going to teach people all about the J Lo booty and the walnut cue.

Overall, really great education at the L1 Cert. Super pumped to hear the test results. Thank you all SO much!! You trainers are awesome.

Comment #50 - Posted by: Ali Corwin at December 5, 2011 7:17 AM

2 broken rounds

Comment #51 - Posted by: Hale at December 5, 2011 7:29 AM

25/m/205lb/5'9 41:50/ no subs

WOW, this workout was tough, first round i got under the 7 minute mark, so i figured if i kept that up i could roughly get 35-36 minutes, boy was i wrong, i never did kettle bell swings at 2poods and what an introduction, by the end, i could only do sets of 10's for swings and pull ups, felt pretty bad about the time, but hey its a humbling experience.

Comment #52 - Posted by: Wilson at December 5, 2011 7:34 AM

Every time i see the photos of the weekend Certs i get more and more excited.I can't wait for my L1 cert weekend at Atlas in Jan. Thank you Crossfit!

Comment #53 - Posted by: Mike Whetstone at December 5, 2011 7:46 AM

what a fun weekend! I learned so much and even better had a great time! thanks to the San Diego crew. you guys rocked it. I can feel my Large Loads moving moving Longer Distances even more Quickly. :)

Comment #54 - Posted by: paula at December 5, 2011 7:46 AM

No time, 5 rounds, runs at 9 mph on treadmill, 30 one-arm swings 35# dumbbell, 5 strict chest to bar PU/round. Prehab for low back and elbows so, good WOD.

Comment #55 - Posted by: Curtis Warren at December 5, 2011 7:52 AM

F/27/5'5/139/Clarksville, TN
15# KB (did the first round with 35# and form got weak towards the end)
Jumping pull-ups with resisted release
Half mile repeats on treadmill with 1.0 incline and increasing pace every lap for 10 laps
Cranked out 100 single unders afterwards

Comment #56 - Posted by: Kaylee at December 5, 2011 8:16 AM

The CrossFit Kids Course at TJs Gym, Novato, was outstanding. Todd, Kelly, and David - you guys rock! I can't wait to apply these new skills into my classes. Great energy and enthusiasm the entire weekend!

Comment #57 - Posted by: Cara at December 5, 2011 8:31 AM

As rx'd, 40:45.5

Comment #58 - Posted by: Aaron Kershaw at December 5, 2011 8:35 AM

41:50 rxd

Comment #59 - Posted by: aermio m/33/5'7"/148 at December 5, 2011 8:55 AM

No time so scaled to Half Eva: 5RFT 400m run, 15 pull-ups, 15 KB swings (30 kg = 1.86 pood, all we've got): 31:40. Still tough, even just half of it.

Comment #60 - Posted by: Alan H. in Kabul at December 5, 2011 8:58 AM

41:30 RX

Hardest workout ever!!! ......Next to Murph!

Comment #61 - Posted by: EricSweet/M/33/69/181 at December 5, 2011 9:05 AM

As rx'd

Ouch ouch ouch... Never again.. Unless rx'd again ;)

Comment #62 - Posted by: Chase at December 5, 2011 9:07 AM

48:44 as rx'd
Absolutelt wrecked my hands. On a side note, I completed the Tough Mudder challenge this weakend, relying on training to get me through it. Never ran more than 2 1/2 miles leading up to it, the 12 mile challenge wasn't an issue. EVA was less than 50 minutes and it was harder than 4 plus hours on the Mudder course. Thank you CF.

Comment #63 - Posted by: Dave at December 5, 2011 9:18 AM

Great times at Level 1 Course in San Diego....thanks to all the amazingly wonderful and talented trainers who helped me out this weekend, so pumped to get out there and share what I learned (after I recover from a mean Fran session).

Comment #64 - Posted by: Jayme C at December 5, 2011 9:20 AM

Couldn't properly do pull ups because my muscles are shot still from the last workout. I did as many pull ups as I could, usually did 10 to 15 in increments of 5 to 8 and then did the remaining 15 to 20 as jumping pull ups.

Did 3 rounds before I died: 33 minutes

Comment #65 - Posted by: J.W.C. at December 5, 2011 9:30 AM

el seminario Level 1 en Crossfit Santiago fue increíble , gracias a Pat, Lance y Mag , se pasaron , estoy ansioso de compartir todo lo aprendido y la maravillosa experiencia.

Comment #66 - Posted by: manuel guzman serrano at December 5, 2011 9:48 AM

el seminario Level 1 en crossfit Santiago fue increíble, gracias Pat , Lance y Mag por todo lo enseñado, estoy ansioso de compartir todo lo aprendido y la maravillosa experiencia.

Comment #67 - Posted by: manuel guzman serrano at December 5, 2011 9:53 AM


Comment #68 - Posted by: SupremeAllah at December 5, 2011 9:59 AM

Great Level 1 Course at Crossfit Atlanta this weekend. Instructors were top notch ! I really appreciate all the positive feedback and correction of technique from everyone. Look forward to the Level 2 when its available again ! Thank you to all the Trainers who were so eloquently informative !

Comment #69 - Posted by: Ward at December 5, 2011 10:06 AM

Happy birthday Eva. This wod is definitely top 3 toughest wods for me. Second time doing it.
September 2011 - 39:31 as rx'd + 80# kb.
Today 38:20! New PR! Also rx'd + 80# kb.
Don't have a 2 pood bell. Go from 1.5 pood to the 80.

Comment #70 - Posted by: Kurt M/38/190lb. at December 5, 2011 10:18 AM

M/40/5'10"/230 lbs - 1 Hr 3 min
Some on treadmill, some on elliptical
30 KB Swings with 25 lbs
20 Pullups on Pullup assisted machine.

Comment #71 - Posted by: STMVL at December 5, 2011 10:19 AM

DND; lack of time
14 hour fasting for blood work
90 minute wait at the VA
Working swing shift

Comment #72 - Posted by: Pete In Sun City at December 5, 2011 10:28 AM

45:03 rowed 800 instead of run.

Comment #73 - Posted by: Jeff A. at December 5, 2011 10:31 AM

Just made up Saturday's workout last night. Not recovered yet. So, just did one round of Eva this morning.

6:36, with 1.5 pood kettlebell

Comment #74 - Posted by: Kevin C.(M/52/5'11"/172) at December 5, 2011 10:33 AM

31:35 as RX'ed.

Down from 35:47 in Feb.

Comment #75 - Posted by: NinjaTarzan at December 5, 2011 10:47 AM

Scaled 1.5 pood KB Swings (largest in GloboGym)

Time: 36:33

Dec 05 2011

Time: 37:12

Compared to Nov.2009 comment below -

5 rounds

800m Run
DB Swings (55#,50#,45#,40#,40#)
30 Pull Ups

52:17 mins

Completely wiped out Sure hope tomorrow is a rest day.

Comment #227 - Posted by: stryder9 M/35/5'8"/155# at November 13, 2009 4:13 PM

Comment #108 - Posted by: stryder9 M/37/5'8"/155# at February 16, 2011 11:02 AM

Comment #76 - Posted by: stryder9 M/37/5'8"/160# at December 5, 2011 10:48 AM

Happiness is chopping time off of big dogs like Eva or Murph.

45:28 with a 62 lb. kb

I was dreaming about 40 minutes, but this still trims five minutes from February's time!

Comment #77 - Posted by: TRN III at December 5, 2011 10:52 AM

43:42 w/ 70 lb. DB for KBS. I don't know if it was the wod from Sat. or the new pullup bars at school, but I was 5 minutes slower than last time.

Comment #78 - Posted by: SB at December 5, 2011 10:59 AM

Wow, there are 29 times posted in 75 comments. Is there another board for times specifically?
M/25/185lbs/5,600ft above sea level
49:27 rx'd

Comment #79 - Posted by: Benjamin at December 5, 2011 11:18 AM

This time has been better "only" 55 minutes.
The last time 58:55.
Great workout!...dirty Eva.

Comment #80 - Posted by: Castejon at December 5, 2011 11:27 AM

Elevation 5200 ft
time: 35:05

Comment #81 - Posted by: Aaron (26/M/5'8''/180) at December 5, 2011 11:27 AM


Totally agree, this and Murph are the two hardest Crossfit workouts by far.

Comment #82 - Posted by: Will B at December 5, 2011 11:33 AM

Was at the Level 1 Course in San Diego this weekend. The coaches were AMAZING. Thank you Stephane, Miranda, Jason, Austin, Eric and Josh. The lectures and training were great. Can't wait to improve as a CFer and as a teen coach.

Comment #83 - Posted by: Danette R. at December 5, 2011 11:34 AM


55 min with 50 lb kettlebell

Comment #84 - Posted by: pjduenas at December 5, 2011 11:46 AM

CrossFit Kids Cert @ TJ's Gym was a blast. Trainers are very passionate about what they do and the future of CrossFit that lies within our youth. Had a great time! Well done CF, I highly recommend this cert to any PE teachers/Sports Coaches/CF Coaches!

Comment #85 - Posted by: Nicole at December 5, 2011 12:02 PM

Rx'd 1 round + 1 run in 17 min then got sick. Either getting ill or in a bad funk right now. Lots of stress at work and not sleeping well. Lesson is to get focused when attempting these work-outs and take care of your body!

Comment #86 - Posted by: JK m/28/215/5'10 at December 5, 2011 12:08 PM

23:14 3rds. as rx'd

Had to cut my date with "Eva" short today. Kids got up from their naps. (perfect timing kids!!)


Comment #87 - Posted by: Rough Robbie at December 5, 2011 12:30 PM

28:45. 3 rounds at st. 9, 70lb DB for KB.

Comment #88 - Posted by: ScottMacArthur at December 5, 2011 12:31 PM

Excelente fin de semana. Me encantó, ahora estoy más motivada que nunca. Un gran abrazo a todos.
AH! y espero el nivel 2 ;)

Comment #89 - Posted by: francisca sagredo at December 5, 2011 12:34 PM

43:45 with 30 lbs KB

Comment #90 - Posted by: Monte at December 5, 2011 12:41 PM


Five rounds for time of:
Row 800 meters
1.5 pood Kettlebell swing, 30 reps
30 Pull-ups

32:42 PR (last time 33:14 PR, before 34:06 with 800m rows and 35:50 with 800m runs)
Rowed faster than last time (3:08, 3:26, 3:26, 3:27 , 3:32), KB-swings unbroken, pull-ups broken but with only short rest in between sets.

Ran a slow 5k yesterday (rest day) in 26:33.

Comment #91 - Posted by: Memuc at December 5, 2011 12:58 PM


Is "Eva" a typo?
Should it be spelled "Evil"?

This is gonna hurt.... Still building up my bad lower back & my shoulders aren't what they should be so I think I'll scale to 1.5-pood KB swings to make sure I can finish. I'll be REALLY happy with 40 minutes...45 may be more realistic.

Comment #92 - Posted by: JPZ at December 5, 2011 12:58 PM

1st Time doing Eva
Scaled weight on KB swings, pullups until failure then jump pullups


Comment #93 - Posted by: Brad R M/31/6'4"/195 at December 5, 2011 1:07 PM

800 meter runs on treadmill
1 pood kb swing
blue band assist on pull ups

43 minutes

Laura f/49/5'7/145

Comment #94 - Posted by: power-girl at December 5, 2011 1:08 PM


5 rds x 30 pull ups & 30 KB swings 2pood
4000m Elliptical (no track or treadmill availability)


Comment #95 - Posted by: Ryan at December 5, 2011 1:20 PM


Just watched the "Prescribed Scaling for Women" video. Good stuff... Scaling is a matter of individual preference and goals. As noted, the number of people completing the main site WOD completely as prescribed is probably a pretty low--but that's OK!

STMVL @68 and others: Never feel bad about scaling--whether reducing weight and keeping # of reps or keeping weight and reducing reps; it's all good as long as your meeting your personal goals and putting out a solid effort. I've been at this for 9 months now, and I still scale many of my workouts.

Comment #96 - Posted by: JPZ at December 5, 2011 1:21 PM


first time doing Eva

Comment #97 - Posted by: Jonesy Boy at December 5, 2011 1:22 PM


As Rx'd


Brutal 4th and 5th round. Worked out in a slight drizzle. Kept me cool and happy!

Comment #98 - Posted by: GIPPER at December 5, 2011 1:37 PM

cf box wod:

Live or Die ('Live' if 15 mins):

50 WBS 20#, 50 HPClean 95, 100 DU or 400 SU or 6 min. SU, 800 m run.

I died. Probably about 16 min (wish I'd kept a clock, as coach stopped the box-clock @ 15 min). First time with 20# wall ball, and things really fell off rails around rep 25. Had to do 400 SU; need DU practice! 800m run was fast in the 30 degree air at 6am, didn't clock it but bet it was in the 3-3:15 minute range. I can still run even if wall balls and du's are my nemesis ;)

Followed by 45 reps OHS - mixed 65#, 75#, sets of 5-10; worked on form: hips back, then bend knees; make core 'wide' (that was new to me)

Comment #99 - Posted by: matt h - 50 179# 1mar11 at December 5, 2011 1:39 PM

43:12 as rx'd
-On a treadmill at 10 for all rounds.
-Transitions were slow and spread apart.

Comment #100 - Posted by: Magnus 26/5'8"/160-165 at December 5, 2011 1:39 PM

Wod 111031 15:09 subbed 95lb good mornings for back extentions. L-pullups are super tough.

Comment #101 - Posted by: Joey M/183/24 5'9" at December 5, 2011 1:50 PM

This workout was the hardest workout I have ever done. I graduated from college 2 years ago while playing football. I was a 2 year all conference performer and went through some very tough workout myself.

I decided to do some strength first (poor decision)
3x5 Squat- up to 385
3x5 Press- up to 145

I made it through 2 rounds plus the 800m run in 35:58 WOW!

I have a lot of work to do

Comment #102 - Posted by: Ryan at December 5, 2011 1:55 PM


46:40 as Rx'd, running on treadmill


Comment #103 - Posted by: BP/36/5'11"/210 at December 5, 2011 2:03 PM

scaled to a 55lb dumbbell instead of KB

Pullups quickly went to 10,10,10. KB were 15,10,5 at the start, 10,5,5,5,5 by the end. Ripped up my hand somewhere during the 4th round of pullups. Whoohoo, first blood. That Eva, she's a b#$@h

Comment #104 - Posted by: jomo m/48/6'/172 at December 5, 2011 2:09 PM


40 lb KB swing, last two sets of pullups were jumping. Tough, tough WOD. I would've quit at four if there wasn't another dude in the gym doing the same workout.

Comment #105 - Posted by: georgecole3 at December 5, 2011 2:16 PM

50# KB swing
20 pullups

Comment #106 - Posted by: David Ramirez at December 5, 2011 2:36 PM

40:15 Used my 80lb York cannonball style dumbbell in place of KB.

Comment #107 - Posted by: Furman at December 5, 2011 2:42 PM

@ nathan #46, interesting comparison between box-WOD and main site WODs

"...I was working out at my local box and they never would dream of doing a WOD like this!!! so I got a golds membership and started following the main site! great job crossfit hq! keep it up!

In my 2 weeks of trying out a local cf box, I'm starting to wonder a bit about the programming...hard to put a finger on what's missing (or added), but it's definitely different from main site's approach.

Comment #108 - Posted by: matt h - 50 179# 1mar11 at December 5, 2011 2:53 PM


3rds 27:20

Comment #109 - Posted by: Chas at December 5, 2011 2:58 PM

"Eva" scaled

5 rounds for time of:
800m run (treadmill)
1 pood kettlebell swing, 30 reps
30 pull-ups

Time - 42:53

Comment #110 - Posted by: MCross at December 5, 2011 3:19 PM

Beautiful WOD. Subbed 50lb db (heaviest I got), 50 min.

Comment #111 - Posted by: Caleb at December 5, 2011 3:21 PM

-ran 800s as eight laps around full basketball court. Not fun.
-used 16kg KB
-pullups just never felt good today. Hands slippery? Never had good flow.

Comment #112 - Posted by: Heather Szabo at December 5, 2011 3:33 PM

rx'd 42:52....lost 0:42 from last time

Comment #113 - Posted by: bill/52/206/6' at December 5, 2011 3:37 PM


44:37 rx'd

16 years old

Comment #114 - Posted by: Connor sharpe (age 16) at December 5, 2011 3:37 PM

27 years old

Pullups replaced with Bent over Rows (45 lbs), because I have no pullup bar. 25 lbs kettlebell.

Comment #115 - Posted by: Jessica at December 5, 2011 3:47 PM

48:57 - had to use an 80# kb and run on treadmill

Comment #116 - Posted by: buzz at December 5, 2011 3:56 PM

3 rounds

24:28, with 1.0 pood kettlebell

Way to go Laura!

Comment #117 - Posted by: Carole (F/53/5'6"/138) at December 5, 2011 4:03 PM

4 rounds in 41.59 DNF
row 1 km
2 pood kb
30 pu's

Comment #118 - Posted by: Kyle A. at December 5, 2011 4:33 PM

Did Dave Lipson have a falling out with Reebok?

Why is he leaving CF Reebok One to coach at CrossFit Gold Street in NY?

Comment #119 - Posted by: Hank S at December 5, 2011 4:33 PM

sort of Rx'd what do you think? I previously counted my steps on a 800m run and rounded up to 480 steps, so I ran in place (knee to parallel) 480 steps due to the snow outside. so:
5rds: 480x run in place steps, 30x 2pood, 30x pullups in 44:26.

Comment #120 - Posted by: jason at December 5, 2011 4:46 PM

49:26 as Rx. (PR)

70lb dumbell, runs on treadmill upstairs at globo. Took almost 10 minutes off my previous best time. Nasty callous tear in round 5 of pullups, same as last time.

Comment #121 - Posted by: Sheldon N (M/34/6'/183) at December 5, 2011 4:52 PM

Rx'd 56:45 (treadmill)
(weakness: pull-ups, especially forearms)

Comment #122 - Posted by: fr (m/33/5'11"/180) at December 5, 2011 4:53 PM

Rx'd 56:45 (treadmill)
(weakness: pull-ups, especially forearms)

Comment #123 - Posted by: Fr.m (m/33/5'11"/180) at December 5, 2011 4:58 PM


Scaled: 1 pood KB, skinny black band for pull-ups...4 rounds plus 3 KB swings; 60 minute time limit.

Comment #124 - Posted by: Julie Weaver at December 5, 2011 5:05 PM

Just did 1 round in 11:00. Haven't been fitting in many WoDs recently. This workout scares me.

Comment #125 - Posted by: Alton 32yo, 5'11", 175lbs at December 5, 2011 5:06 PM

46:32 as Rx (Running on treadmill)

Comment #126 - Posted by: Mario at December 5, 2011 5:07 PM

subbed 50lb DB swings for KB


lots of room for improvement!

Comment #127 - Posted by: Saam at December 5, 2011 5:16 PM

As rx'd
54:33(PR at the Farm)

Eva beat me up today. Back was taut!

Comment #128 - Posted by: justaman - liberty, sc at December 5, 2011 5:17 PM

M/30/165 50 lb. kettlebells. 50:01.

This one was deceptively hard. Not going to lie, the last 800m run was not pleasant. The comment section is full of beasts! Very impressed with you all.

Comment #129 - Posted by: Ryan at December 5, 2011 5:17 PM

3 Rounds - 35:12
70lb Db subbed for kettle bell swing

Comment #130 - Posted by: Noah at December 5, 2011 5:26 PM

HOoAh!!! Level 1 Trainers Course San Diego, the trainers rocked!

Comment #131 - Posted by: Alexander at December 5, 2011 5:44 PM

32 yom, 185 lbs

42:25 (pr)

70 lb db swings, runs on treadmill

Comment #132 - Posted by: Jeff Weltmer at December 5, 2011 5:49 PM

@91 - Thanks JPZ

Comment #133 - Posted by: STMVL at December 5, 2011 5:52 PM

AMRAP 20 Min - 100 DU's/15 2 pood KB Swings/ 15 Pull ups
4 rounds

Compare to:
110216 - Wittman - 16:59
100514 - 58:49

Comment #134 - Posted by: B. Rhaly at December 5, 2011 6:16 PM

5 min AMRAP with 2p KB: 5 + 20
10xDU,5xRing Dip,5xRt KBSN, 5xLt KBSN

10xCJ 175-155-135 + 250m row: 5:43

21-15-9 95 lb OHS/Burpee: 3:41

Comment #135 - Posted by: brian p m/34/5'8-1/2"/170 at December 5, 2011 6:21 PM

eva i hate second actual crossfit wod....34 even...and i have no grip left

Comment #136 - Posted by: Josho at December 5, 2011 6:22 PM

Otro espectacular cert en Sudamérica, el curso de certificación L1 en CrossFit Santiago estuvo genial, nuevos amigos y mucha buena vibra, gracias a Pat, Maggie Y Lance por volver a confiar en mi para otro internshipy reitero que siempre será un placer trabajar con mi hermano Pavel Saenz.
Un abrazo a todos!
Carlos Andrade
CrossFit Guayaquil

Comment #137 - Posted by: Carlox at December 5, 2011 6:30 PM

Not really feeling up to this, ate earlier.
2 mile bike ride
10 pull ups
10 kettle bell swings @ 50 lbs

pull ups and kb swings took 1:20

Comment #138 - Posted by: Blake Powell at December 5, 2011 6:30 PM

48:59 with a 53lb kb for 40 reps each round to make up for less weight. 70lb is on my wish list. Kicked my butt for sure.

Comment #139 - Posted by: M/32/5'9"/178 at December 5, 2011 6:41 PM

35#/30#/30#/30#/30# DB Swings
Running & Pull-ups as rx'd.

Comment #140 - Posted by: Erin B. at December 5, 2011 6:46 PM

50:29 rxd

Comment #141 - Posted by: Jeff at December 5, 2011 6:48 PM


Comment #142 - Posted by: Stuart at December 5, 2011 6:52 PM



Rx except 1.6 pood (homemade KB rig)

Comment #143 - Posted by: Dave K. at December 5, 2011 6:53 PM

52:14 rx

first time rx

Comment #144 - Posted by: Raph at December 5, 2011 6:54 PM

37 M 190LBS- 47:15 As RX'd but subbed 70LB Dumbell for KB...Disappointed but established an Eva baseline.

Comment #145 - Posted by: CB at December 5, 2011 7:08 PM

55:40; PR by 2:28. 2 1/6 pood. Brutal WOD. Better nutrition prep is required and a liquid carb load during is recommended. All rounds were broken into sets of 3; a good active rest. Wear gloves for plups. Grip on KBs is key. This is a total mind over matter WOD that can break resolve if hurried. Thanks to T for encouragement or I would've taking a sit down.

Comment #146 - Posted by: Xman at December 5, 2011 7:12 PM

Matt 38:40 rx
Lisa 17:05 scaled to 3 rft ~600m, 15 DB swings (15#), 15 jumping pullups

Comment #147 - Posted by: mlt at December 5, 2011 7:28 PM

34 M 237lbs - 36m25s. Subbed in 60lb dumbbells. Used 50/25lb elastic to assist in pullups.

Comment #148 - Posted by: sj9701 at December 5, 2011 7:31 PM

38:37 Not Rx- only have 1.5 pood instead of 2

Nasty WOD...Loved it.

Comment #149 - Posted by: CBS at December 5, 2011 7:39 PM

Only did three rounds.

No excuses. Just let myself tap out!! Not cool!

20:31 as Rx

Comment #150 - Posted by: britishfireman at December 5, 2011 7:52 PM

Still subbed & scaled - 50# db swings. Otherwise as Rx'ed. 43:36.7.

Prior on 2/16/11 was 48:35.6.

Rock on!

M / 33 / 168#

Comment #151 - Posted by: Kevin D at December 5, 2011 7:58 PM

I really enjoyed the L1 trainer course this past weekend at CF Atlas in Chicago because the coaches were all excellent speakers and organized! We had a great group of coaches, it is evident they love what they do and want all us of to feel the same about CF!

Comment #152 - Posted by: Cheryl Dikun at December 5, 2011 8:28 PM

This was a mother of a tree to climb...but I love it!!!

Comment #153 - Posted by: Catchme33 at December 5, 2011 8:31 PM

This was a mother of a tree to climb...but I love it!!!

Comment #154 - Posted by: Catchme33 at December 5, 2011 8:31 PM

This was terrible...48:30

Comment #155 - Posted by: Brandin at December 5, 2011 8:49 PM

Una experiencia increíble, debo admitir que quedé profundamente impresionada de lo profesionales, e integrales que son los representantes de CrossFit que vinieron a hacer exponer la certificación, (Lance, Maggie y Pat) Increíbles profesores, aprendí muchísimo y quedé muy muy feliz de haber sido parte de esta certificación, a esperar con ansias que regresen a dar el siguiente level, ¡Gracias por todo! I DEFINITELY LOOOOOOOOVE CROSSFIT

Comment #156 - Posted by: Denisse at December 5, 2011 8:59 PM

I attended the CFK cert in Novato at TJ's Gym and had a great experience. Todd, Kelly and David were great instructors; it was very motivating to hear their experiences in working with kids and have them talk about issues that are very prevelent in our society today.

There were a great group of trainers from around the US and it was great to meet and interact with them. Thank you to Todd, Kelly and David and everyone at HQ that makes it possible for myself and other trainers to attend these seminars to not only learn more but help others at the same time, it's much appreciated.

Comment #157 - Posted by: Margaux at December 5, 2011 9:42 PM

Wow that was a fun one.....

49:25 had to use 1pood kb as that was the heaviest one the gym had. Pullups went 20-10; 10-5-5-4-3-3; last 3 rounds 8-4-3x6

Comment #158 - Posted by: DT at December 5, 2011 11:04 PM

as rx'd: 44'30

last time was 14/5/2010, 44'19 but with lighter kettlebell (1.75pood)

Comment #159 - Posted by: ccfeldt at December 5, 2011 11:18 PM

As Rx'd
What a feeling! Love CF...

Comment #160 - Posted by: bill wilhelms at December 5, 2011 11:28 PM

36:54 Rx'd

* all KBS broken 15/15
* all but last round pullups broken 15/10/5 (last round broken 10/10/10)

Comment #161 - Posted by: MarcusG 30 5'9" 160 at December 6, 2011 1:23 AM

3 mile run
4 rounds
10 Pulls
10 Sits
10 PushUp
10 Back Extension

Comment #162 - Posted by: dyagg at December 6, 2011 4:18 AM

40:29 rx on sat 12/3 in VB

Comment #163 - Posted by: B Karl at December 6, 2011 5:01 AM


45:50 with 1.5 pood KB, on treadmill

Comment #164 - Posted by: Chad Bakken at December 6, 2011 5:42 AM

Eva is a tough Chick. Prepped for it, but was interupted by a sick Grandma call and 6 kids tugging at me. Managed to complete 3 rounds plus the run. Loved the workout, can't wait for more. Scaled to a 60 lb Dumb Bell.

Comment #165 - Posted by: James McHugh at December 6, 2011 6:18 AM

5'6" 155lbs age 27 M

Subbed 2x25lb dumbells (50lbs (1.5pood)) for swings.


I think that this is possibly the most frustrating workout in the crossfit catalogue. All that stopping burns your confidence, then you realize that your actually ON PACE! I guess I'll have to level up to the full 2 pood next time.

Comment #166 - Posted by: BObbo at December 6, 2011 7:01 AM

Assisted Pullups

Comment #167 - Posted by: Rob at December 6, 2011 7:41 AM

Jeff @ 2.0
With gloves the whole time.
Quad cramps on kbs of rounds 3, 4 and 5 and round 5 run.

Comment #168 - Posted by: Jeff & Charity @ CF Snohomish at December 6, 2011 8:30 AM

"Guess what?! I got a fever, and the only prescription is more kettlebell!"
Great work out. I can barely move my arms, and got a beautiful torn callouse and some blood bilsters.

1.5 pood and did 800 m on the treadmill


Comment #169 - Posted by: Michael at December 6, 2011 8:39 AM

2011-12-06: 38:42.(45#)
2011-02-16: 39:18.(45#)
2010-05-15: 43:09.(45#)
2009-11-13: 46:17.(45#)
2009-06-30: 61+. (45#)

Comment #170 - Posted by: gs at December 6, 2011 9:32 AM


First Eva ever.

0:55.50 as Rx'd (well, subbed 70lb. DB for KB, but you know).

Comment #171 - Posted by: lwoody at December 6, 2011 10:59 AM

did annie today, was short on time.

6:50 rx'd. pr.

Comment #172 - Posted by: cm at December 6, 2011 11:02 AM

Was pretty proud of 34:58 for 4 rounds.

Comment #173 - Posted by: Andrew Altman at December 6, 2011 11:06 AM

"Little Eva"
5 rounds of
.5 mile run on treadmill
20 pullups
20 50# kb swings
I was making chug-a chug-a noises at the end...

Compare to 2/16/2011

5 rounds of
.5 mile run on treadmill
20 45# db swings
20 pullups


Semper Fi.

Comment #174 - Posted by: MajorDad at December 6, 2011 11:14 AM

3 rounds of 5, rx'd 40:19. runs on treadmill, used 70 lb. dumbbell for kb, last 15 pull ups were jumping pulls due to rip.

Comment #175 - Posted by: JK m/28/215/5'10 at December 6, 2011 11:17 AM

used 35 lbs kb- 54:27

Comment #176 - Posted by: thinlizzie at December 6, 2011 12:04 PM

38:20 @ crossfit snohomish. Wore gloves for the wod. Grip was very bad, but didnt tear.

Comment #177 - Posted by: JDisch at December 6, 2011 12:58 PM

38:38 with 55lb kettlebell

Comment #178 - Posted by: Joe Garnes at December 6, 2011 1:07 PM

Hey guys just wanted to say that the Level 1 Cert @ Crossfit Strong in Dallas was great! Though I have been doing crossfit for 3 and half years now, I learned so much and could not have asked for a better experience and coaches! I do have a few questions for the coaches though. Now that I have my level 1 cert, I do plan on attending the Srongman Cert with Rob Orlando soon but my biggest concern do I get starting coaching? What is the best way to jump-start your crossfit coaching experience? Start working at an affiliate? What is the best way to do about this?

Thank you so much guys!!

Comment #179 - Posted by: Nicholas Hernandez at December 6, 2011 1:53 PM

Team Mirza bjj
as rx'd
with Gardena


Comment #180 - Posted by: bento at December 6, 2011 1:56 PM


The Porch:
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 20 reps
30 Pull-ups

Comment #181 - Posted by: JT at December 6, 2011 2:37 PM


Stairmill vs run, 3 rds. 36:12

Comment #182 - Posted by: denob at December 6, 2011 2:51 PM

Este fin de semana llenó mi espectativas, el curso Lv 1, en Santiago, realmente fue de un muy buen nivel. Agradezco a los maestros Maggie, Pat, Lance, Pavel y Carlos, todos con muy buena disposición a enseñar y con notable manejo de la materia. Todo muy bien, desde la puntualidad hasta la exposición de cada tema.
Saludos cordiales, desde Vallenar, Chile.

Comment #183 - Posted by: Sebastián González at December 6, 2011 3:15 PM


3 rounds, 1 pood

Comment #184 - Posted by: rawhide at December 6, 2011 3:17 PM


Rx'd: 39:02 (PR)

Previous: 39:09(PR), 41:57, 40:55 (PR), 45:26

Comment #185 - Posted by: Ben S at December 6, 2011 3:54 PM

PRX 44:57 "EVA"


Comment #186 - Posted by: Phillip Penny at December 6, 2011 5:11 PM

3 rounds in 32:15 on treadmill. then i ran the last mile at easy pace.

the 70# kb was straining my shoulders. a better metcon would be to use 1/2 the weight and go unbroken.

Comment #187 - Posted by: mslo25 m/31/5'10"/160 at December 6, 2011 5:22 PM

Run 800m
50lb KB
30 PU


This is about 7 1/2 minutes faster than the last time I did this (about 10 months ago). Only difference was last time I did 80 DU instead of running 800m (not sure which should take longer).

Comment #188 - Posted by: James M/29/5'7"/155 at December 6, 2011 5:56 PM

4 RNDS 80# kb = 56:20

Comment #189 - Posted by: Kyle Byrne at December 6, 2011 6:21 PM

4 Rnds 80# kb = 56:20

Comment #190 - Posted by: Kyle Byrne at December 6, 2011 6:23 PM


Only did 3 rounds.


Comment #191 - Posted by: TimT at December 6, 2011 6:54 PM

Really struggled with this...Sub'd 50# db swings for kb swings; did 25 PUs/round.


Comment #192 - Posted by: Abhi at December 6, 2011 7:13 PM

Only did 3 rounds in a little over 30 minutes. All pull ups broken 10-10-10
Runs started fast, but then were intersperesed with much slower runs and walking, KB unbroken in round 1 then 20-10 for the rest. This wod reliably humbles.

Comment #193 - Posted by: clark at December 7, 2011 2:32 AM

On "Prescribed Scaling For Women" video--Yeahh I agree, but you still have a separate women's comp. in the Crossfit Games/open, right? So the point is yes, you have competition classes based on gender, age groups, etc., but training is on an individual basis based on individual needs, not necessarily primarily based on gender and age.

Comment #194 - Posted by: swdhj at December 7, 2011 6:26 AM



Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Rx Time: 48:39 KB was out of hand at 75lbs but pain is my middle name. hooyah crossfit

Comment #195 - Posted by: Lee B at December 7, 2011 9:40 AM

75# DB 20 reps

Comment #196 - Posted by: Nick at December 7, 2011 10:06 AM

75# DB, 20 reps

Comment #197 - Posted by: Nick at December 7, 2011 10:07 AM

3 rounds as rx'd


all i had time for but my time/round is getting slower. did 4 rds last in 35 something

Comment #198 - Posted by: Bells at December 7, 2011 10:08 AM


as rx

4 round's 36.41

Not a good day, out of juice......

Comment #199 - Posted by: Stef at December 7, 2011 10:52 AM

43:48. 50 lb kb. All the gym had. Otherwise as rxd.

Comment #200 - Posted by: Steve g at December 7, 2011 2:50 PM

As RX'd

Comment #201 - Posted by: Matt Burritt at December 7, 2011 3:27 PM

As rx'd: 41:04

Comment #202 - Posted by: therozfather. 31/M/194 at December 7, 2011 4:02 PM


Comment #203 - Posted by: Jeff & Charity @ CF Snohomish at December 7, 2011 4:54 PM

5 RFT:
800m run
55# DB swing, 20 reps
20 pullups


Comment #204 - Posted by: JFA at December 7, 2011 5:11 PM

as rx'd

Comment #205 - Posted by: Toby D at December 7, 2011 7:01 PM


~2/3 Eva

5 rounds:
approx 600m run
20 KBS, 1 pood
20 pull-ups


Comment #206 - Posted by: mom to five at December 8, 2011 3:37 AM

Had an amazing time at the Level 1 Cert at Atlas CrossFit! I learned so much and am glad I got to be part of a great group. Cant wait to share my knowledge with my CrossFit peoples at home.

Comment #207 - Posted by: Darko at December 8, 2011 5:15 AM

I wanted to respond to the video about scaling for women. I am a 3 year CrossFit athlete, 2+ year CrossFit coach, and recent affiliate owner.

I believe the mainpage should post Rx weights for women... as long as Rx weights continue to be posted on the mainpage. Every CrossFit gym I have ever attended, and every CrossFit competition I have participated in, has listed separate Rx for men and women. There are a few reasons I think it's a good idea:

1. It is a huge motivator for women to have their "own" Rx to work towards. I have seen women break down in tears after the first time they complete Grace the "Women's Rx" of 95#. It is a huge accomplishment, and as a coach and affiliate owner I love to see women having a reachable goal to fight towards. There are very few women who can attain the mainpage Rx weights, so I think it's appropriate and right to give women their own Rx.

2. If my affiliate posted only one Rx, women would certainly fight to do the "men's" Rx weight. But this would VERY often be to the detriment of the workout. If someone told me that I had to do Grace at 135# to get an Rx next to my name, you'd better believe I'd do it. It would probably take me 15-20 minutes, but I'd finish it. The problem is, that's not the time domain Grace is meant to be completed in. I would have completely altered the intent of the workout by using the heavier weight. Having a separate women's Rx recognizes that there is a specific purpose to each workout, and even elite females should probably be doing less weight than elite men in order to have the same physical response and adaptations intended by the creator of the WOD.

3. Every CrossFit competition I have been to has had different Rx weights for men and women. I disagree that you should train differently than you compete. I think what most CrossFitters love about our sport is that our workouts are like mini-competitions every day. If listing a separate men's and women's Rx is appropriate in competition, it's appropriate for every day WODs as well.

I started by saying that I think listing a separate women's Rx is appropriate IF an Rx is listed at all. What I really am starting to believe is that the concept of Rx is flawed and outdated, and CrossFit should not post Rx weights at all. The video stated that CrossFit HQ doesn't want to post a separate women's Rx because women should be always shooting for more. Well, can't that same argument be used for men? Why limit men's minds by listing an Rx weight?

Going back to the Grace example, it's just as silly for Rob Orlando to do Grace at 135# as it is for me. We've all seen him and several other strong CrossFitters do Grace at 185, even 225, looking for more of a challenge. I think WODs should list the movements and rep schemes, but no weights should be given. Instead, a recommended time domain should be provided. Grace would be written simply as "30 clean and jerks for time." The WOD Notes would explain "This is meant to be a short metcon. Pick a weight that will allow you to complete this WOD in the 3 to 5 minute time domain." Robbie O might do 225#; I'd do 105#; my mom would do 35#. Some really strong women might do 135# (or more). But why "limit" guys to 135#, why not encourage them to pick the most appropriate weight based on their physical abilities?

Comment #208 - Posted by: Nikki at December 8, 2011 11:24 AM


5 Rounds: Modified

800 run
30 X 15 lb Kettle Swings (with a chair)
15 pull ups


Comment #209 - Posted by: anton jefferson at December 8, 2011 12:48 PM

39:19 as Rx'd

Comment #210 - Posted by: Jetté 42/M/5'11"/170 at December 8, 2011 3:11 PM

Five rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 30 reps (that's all we have)
30 Pull-ups

... Did this the night we got back from a 3-day operation, which we had a 2 hour movement at the end of. Afghanistan. 28 degrees outside. Good times.

Comment #211 - Posted by: DanEOD at December 9, 2011 2:05 AM

Time- 55:28

Comment #212 - Posted by: DanEOD at December 9, 2011 2:06 AM

1st time finishing Eva!

as rx'd 38:12

Afterwards I was told I looked like I was on the wrong end of a butt whoopin'... ha! Gotta love it.

Comment #213 - Posted by: JoeR at December 9, 2011 4:19 AM

800 m threadmill 14, 14, 14,2 14,2 15,5
22 kg dumbbell 20 rep
5+5 pull ups

Comment #214 - Posted by: sgt. jon at December 9, 2011 8:18 AM

27 mins for 5 rounds of 800 on track, 15kg pullups and used assisted pullups

Comment #215 - Posted by: Ian Lawton at December 9, 2011 8:46 AM

55 minutes rx in the hood. Brutal workout and not a good performance. Glad to have finished

Comment #216 - Posted by: rob hole at December 9, 2011 12:40 PM

52:38 As Rx'd

Comment #217 - Posted by: fathertyme M/33/6'/170 at December 10, 2011 10:37 AM

AS RX'D 32:32

Crazy time to get. I had just got done spending time with the 2 children and widow of a coworker and friend of mine at the firehouse that had passed away. His engine # (which is mine know) was 32. RIP Todd Williamson

Comment #218 - Posted by: Tim Devine at December 10, 2011 11:08 AM


Comment #219 - Posted by: Tim Devine at December 10, 2011 11:15 AM

47:38 on hilly terrain. Severe ripping and bleeding cost me time. Need to bring tape or gloves next time Eva shows up.

Comment #220 - Posted by: Mik at December 10, 2011 2:27 PM



5 sets:

Run 800m
30 45lbs dumbbell swing (broken mainly 3x10)
30 pull ups (broken 3x10 & 2x15)

Comment #221 - Posted by: Aframe at December 10, 2011 3:24 PM

1:12 w/ 1k runs vs
1:15 w/ .6 mi runs around block, 2-pood kb and fat swingset bar (limited kips) pull ups 5/15/10
1:04 6/30/09 at gym
34:23 for 3 rds--then calf cramps visited--no more running. runs @ 7.5 mph. 3/28/08

500m row wu 1:55

Comment #222 - Posted by: kevin o at December 10, 2011 4:17 PM

As Rx'd.

Completed this untimed. Went 50% of max effort because lack of sleep due to: 1. being awake since 4:30 AM because of our 16-week old puppy and 2. being a host for the in-laws.

Previous PR = 50:17

Comment #223 - Posted by: Miyagi m/31/170.2# at December 10, 2011 6:01 PM


Sub'd .50 on ellip @CG and used 70lb db for KB:


Comment #224 - Posted by: TommyKrackCorn at December 11, 2011 1:52 PM

I've been doing crossfit for 4 days, haven't done cardio forever. All my workouts are slow paced 8-10reps. I did this workout today and it took me 1hr 10mins. I'm 25/m/235lbs.

Comment #225 - Posted by: Randy Owen at December 12, 2011 11:50 AM

First crossfit workout, had to scale it back:
4 Rounds for time:
1/4 mile run
50 lb kettlebell swing, 20 reps
10 seconds pull up hang


Comment #226 - Posted by: Jared at December 12, 2011 2:47 PM

Miyagi, you are such a whiner!

Did Eva with 1 rd of 2 pd. Kb
Rest of the rds did with 1.5 pd kb

Form was not good so I scaled it,



Comment #227 - Posted by: al deezy at December 12, 2011 3:30 PM

46:56 rx

Comment #228 - Posted by: gb 44/m/71"/185# at December 12, 2011 4:54 PM

Oh my, that video with Tony and Katie wasn't overly informative, was it? Well, except for the part where everyone should do what works for them.

Comment #229 - Posted by: Calgary Newfie at December 13, 2011 4:13 PM

39:16 with a 65 lb kettlebell

Comment #230 - Posted by: Brian M/30/175/5'9" at December 13, 2011 4:43 PM

CFWU-2. Superman. HSPU instead of PU 2nd. No Burgener. DU.
Pretty bad! PU terrible-grip bad from round 1. Probably too long of breaks on KB swings. Otherwise not bad. Runs didn't feel bad. Just need to go faster. Good use of hips & mid foot strike, I think. Need to track each round to make sure I stay on track.
2/16/11: 44:54
5/14/10: 44:01
11/13/09: 43:57-PR
6/30/09: 47:01
12/23/08: 47:08
2/24/08: 45:36 w/1 pood.

Comment #231 - Posted by: jrm at December 13, 2011 6:44 PM

55# KB
3 Rounds


Comment #232 - Posted by: MikeyPaul - M/30/5'8"/170 at December 13, 2011 7:02 PM

Mrs. Miyagi
1-pood KB. Rest as Rx'd.

Comment #233 - Posted by: Miyagi m/31/170.2# at December 14, 2011 6:07 PM

Stretch, rope skip, no real warmup due to length of WOD

#45 KB, 20 pullups/rd

53"05, ~4 slower than last time....

Comment #234 - Posted by: F15E_WSO/M/49/72"/180 at December 15, 2011 1:22 PM

@ #208, Nikki, nice post, clear and insightful. Thanks for taking the time to put your thoughts down for others to consider.

Comment #235 - Posted by: F15E_WSO/M/49/72"/180 at December 15, 2011 1:28 PM

42:22 as RX'd

First crack at EVA. That was U G L Y! Lost a little skin on my right hand.

Comment #236 - Posted by: bj17 at December 15, 2011 1:51 PM

59:22.....lost count of rd's and almost positive did 6 rd's

Comment #237 - Posted by: Pacers at December 16, 2011 4:28 AM

40:24 A mile high and 29 degrees but, it was sunny!

Not enough 2 pood KB to go around so I did pullups first and then kb. Rx'd otherwise.

Took almost 4 minutes off of my previous pr.
Eva didn't mess with my mind as much as she usually does.

Comment #238 - Posted by: Jim D. 51/ 5'11"/165 at December 17, 2011 12:21 PM

Four rounds for time of:
Run 400 meters
1 pood Kettlebell swing, 20 reps
20 Beginner pull-ups

tt = 19:40

Comment #239 - Posted by: fitz997 at December 18, 2011 10:01 AM

52:50 as prescribed
friday of my third wk doing crossfit
I was scared of this when i saw it come up on monday. We are about a week behind which sucks bc when you see a wod like this come up you got a week to think about it.

Comment #240 - Posted by: billy at December 18, 2011 10:20 AM

as rx'd 56:03

Comment #241 - Posted by: Mark S. at December 20, 2011 12:51 AM

Only 2 sets due to time


Comment #242 - Posted by: Ukkrew at December 22, 2011 7:18 PM

First date with Eva
As rx'd 41:27

Comment #243 - Posted by: Vats at December 23, 2011 12:22 AM

As Rx 41:27

Comment #244 - Posted by: Vats at December 23, 2011 2:36 AM

600m run
20 KB swings, 1 pood
20 pullups


Comment #245 - Posted by: SF at December 28, 2011 3:50 PM

42:48 - 05.01.12 - 5 rounds
800m t/m run @ 3% (14,14,13,12,12kph)
24k db swings, 30 (just realised I was 8k under)
kipping pull ups, 30

48:05 - 04.03.11 - 5 rounds
800m t/m run @ 3% incline 12-15kph
32k db swing, 30 reps
30 kipping pull ups, 30 reps

Comment #246 - Posted by: zenoperegrinus at January 6, 2012 12:45 AM


this was one of the hardest WODS I have ever done

48:51 as rx'd

Comment #247 - Posted by: Adam Hamm at January 24, 2012 7:35 AM

had absolutely nothing on the 4th and 5th rounds. My 800m run by our house is so steep that was definitely slowing me down quite a bit. 42:23 RX'd

Comment #248 - Posted by: Jason H. 22 / M / 146 / 5'8" at April 18, 2012 12:29 PM

53:44 (+9:36)

Comment #249 - Posted by: Doug at May 7, 2012 4:22 PM

70 lb kb. 54:35

Comment #250 - Posted by: J.Wood at October 5, 2012 1:40 PM

Last time 5/21/2010(NC): 47:30

This time 10/4/13(DC-school gym): 48:29

Definitely let the stamina/endurance fall off a bit, and I don't do pull-ups as much I guess. Disappointing but good to get a long WOD in.

Comment #251 - Posted by: gremnatious 32/m/6'1"/180 at October 4, 2013 11:04 AM

Coming off a six month back injury....
1st workout...
So I adjusted a little.

300 m run
30 lbs kettle
15 pullups

For 5 rounds and it took 1:12:00 not my best time...
But I am ok with it.

Comment #252 - Posted by: Robert Bright at October 17, 2013 11:56 AM

did 1/2 of everything


Comment #253 - Posted by: Manchild at November 8, 2013 7:16 AM
Post a comment

Remember personal info?