This will only be my 2nd WOD. I do not have 135lbs at home. Any sub????

5'11"/43/205

My CrossFit journey began anew this week.

I say "anew" because a little more than 14 months earlier, I weighed in at a strong and lean 180 pounds, in the best shape of my "middle age" life...I could do most main page WOD's as prescribed, albeit at MUCH SLOWER times than the veterans. But I was doing them, typically only having to scale the really heavy weight or the big number pullups (I still hadn't developed a really good kip).

I was a CF Level I trainer, having obtained my certification a year prior at USD (and earn the cert on a basketball court where I had played more than twenty years earlier. Surreal).

I had run - with my wife, also a Level I - a community fitness challenge where we had helped 96 of our neighbors and friends all attain better health and fitness over a three month period.

I had run two fitness challenges at my kids' school...helping the students see how "fun" it is to push and pull and jump and sprint.

We were just volunteering our time. Sharing our passion for fitness and good health.

It was fun.

I even "toyed" with the idea of opening an affiliate. Alas, the demands of already running a business, raising three kids, coaching their teams, etc., quickly jolted me back to reality.

Anyway, I'm bringing all of this up because over the past 14 months, I went from this strong and fit person, into a person who was absolutely crushed and debilitated by two disc herniations in his back.

I had no structured exercise for nearly 14 months.

And, sadly, very little discipline with the knife and fork either.

The "205" number above tells the story.

That all changed on 1/1/12. I made the commitment to get back on track - for my kids, for my wife, for my family - and FOR ME!

I hadn't even thought about posting. I've never posted a thing at crossfit.com. But I'm going to post, because I want to share and be accountable.
-----
Fran - DEFINITELY not as RX...6:58 w/ 45# barbell and bw rows

OHS - PVC pipe only...back not ready for this yet

Cindy - As RX'd, 6 rounds

Kelly - 3rds, 18 mins (18" box, 14# medball)

Firebreather? Not even close. That's never gonna happen.

Getting better? You bet.

#1 - Neo -I would suggest 53# KB or 55# DB swings. OR grab a big rock or something heavy and pick it up.

From the vault - Speal - 6:45

Find some thing heavy and lift it with proper deadlift positioning. 5 gallon buckets filled with sand, or a trunk filled with objects till a proper weight, or something else that is heavy and allows you to more or less mimic a deadlift. Theses are just ideas. You have to make do with what you got. If you do use a bucket grab it from underneath or you will not reach proper depth.

The Chronicles of Newbia, cont.

So, how’d that “Kelly” thing go? Seriously, everyone who made a go at “Kelly” deserves a pat on the back. One of the hardest ones we’ll do.

Here’s another task specific WOD where we are given the amount of work to be done and asked to do it as fast as possible. “10 Rounds for time”. You might see this written as 10 RFT. Once again, for newcomers this is just a boatload of work. 150 Deadlifts and 150 push-ups is lots of work no matter how much weight you put on that bar, and face it, you are just not gonna look as good as Tommy Hackenbruck did.

135 lb. Deadlift, 15 reps. As Rx’d this is a 45# Olympic bar with a 45# plate on each side. Women’s weight is 95#, a 45# bar with a 25# plate on each side. Have you ever done a deadlift before? No? Well then, today is NOT the day you do 150 of them. Let’s not be silly, OK? Any chance you can find someone to show you the deadlift? As you’ve no doubt noticed I’m a huge fan of the “Exercises and Demos” section, but the deadlift is one of those lifts that demand training/coaching. If you must, scale the weight way down and use a kettlebell or a dumbbell and drop the reps, too (see below).

Push-ups, 15 reps. Same standards as “Cindy”. Chest to the deck, straight back. No need to do hand release unless you want to. Do them from your knees if necessary, just note what you did so that you can compare next time. How many rounds of “Cindy” did you do? 15 go ahead and do 15. If you got <6 or 7 rounds of “Cindy” in 20:00 or the equivalent in 10:00 drop down to 5-7 Push-ups/round.

This is the perfect time to introduce all of our new friends to Jeff Martin and Brand X. For…oh…6 years or so Gawrddawg has been posting 5 versions of every daily WOD over on the CrossFit Brand X site, As Rx’d and 4 progressively scaled versions. How do you find this sage, this patron saint of the beginner? It’s all right here for you on the Main Page. Look on the upper left side of CrossFit.com and find “Start Here”. Hover over this and a drop-down will magically appear; the last item is “Brand X Scaled WOD”. Click on this, and then click on the date of today’s WOD. Very shortly after the Main Page posts Jeff will post scaled versions for your consideration. No whining if it’s not there right when you check though, OK? Jeff and Mikki not only run Brand X but they also created, developed, and run the CrossFit Kids program, and they offer the scaled WOD’s as a gift to the community.

What do I suggest? If you are really strong but really new to CrossFit go ahead and do the deadlifts at 135#, but do only 5 rounds. Strict form on those deadlifts—no rounded backs or soft upper body. Wanna do 10 rounds? Drop the reps down to 10 or 8 or 5 per round. Again, never done a deadlift with a barbell? Either do medball deadlifts, kettlebell deadlifts, or deadlifts with a dumbbell. Better yet, go find someone to start teaching you the deadlift and make this a skills day.

What’ll I be doing? Well, it just so happens that today is my 52nd birthday and my sons own an Affiliate, Comet CrossFit. I’m afraid to ask, but they assure me that I’ll be working hard doing my Birthday WOD!

Be careful. Be safe. Have fun. 3-2-1…Go.

Newbie post teed up...

10rnds... :( 5 rounds of Kelly almost kill me.. Can't wait.

Vinnie - welcome back!
And keep up the work.
We'll be looking for your posts.

Awesome picture

Happy birthday bingo!
Hope your wod is enjoyable as ours.

Laura

Been reading and following crossfit.com since the end of September when I started crossfit, but this is my first post.
We did Lynne today. Had no idea an untimed WOD would kick my a$$ like it did.

Bench press: 135# x 12,12,9,7,6
Pullups: 30,30,30,30,25
191 total

M/32/135#

Good luck on todays WOD everyone and have a great weekend!

Martin
USAF/New Jersey

Vinnie!

Welcome back. Keep posting. We are here to cheer you on. Let us know how you are doing.

He's Gronking his kid!

Great job Vinnie! I applaud your hard work.

How did you get those herniated discs? Do you think they were crossfit related?

19:24

Happy Birthday Bingo!

Good Luck Vinnie, keep us posted!

As rx'd. I was flying through the first 6 sets, then I sort of hit a wall and slowed way down with the DL's from set 7 on. Concentrated a lot on proper form, which I think helped a lot with the high volume of reps.
It was a little cool outside this morning and there was frost on all of the equipment.

Time- 24:47

@ Vinnie

Be Resilient! I've had 2 back surgeries on my L4-L5 due to herniation. Crossfit has been the single most effective rehabilitation! Good luck with your recovery!

24:30 mins ( definitely did at least 10 rounds may have been 11 - I became delirious in the middle of it and did not know if I was on round 7 or 8 so I chose 7)

16:06 (114 lb/52 kg) last 3 rounds were pure pain. Now I'm ready to start my military sercive on Monday

Comment #18 rx'd by the way

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

17:22
Was at 6:00 after 5 rounds, then crashed.

Thibaut Variengien
8'50 min Rxd

pack, 10 x 75# deadlifts
10 x pushups

12:13

i am now dead!!
also a newbie

12:51

didn't have barbell
so i did deadlifts
using construction cart wheels (@ about 80lbs)
great workout!
Thanks CF!
Greetings from Serbia!

m/43/5'6"/150

12:51

Vinnie welcome back and stick to it. Its not how much you do but what you do with it.

rx'd 11:27

This was my second WOD of the day. The first was 100 pull ups and 100 kettle bell snatches (I did these with a 16kg kettle bell). Followed that wIththe main site WOD. My time for the main site WOD was 11:58.

male / 22 / 5'8" / 168

First time doing a crossfit WOD though I've been interested in the site and videos for a while!

Managed it rx'd in 17:58.

13:18 Rx'd.

FOB Salerno

Happy B-Day Bingo!!

LOVING all of the demo videos with Taylor and Tommy. They are killing it!

m/46/185

12:56

Germany, Münster

M 37/5'11/187lbs

10:25min

m/31/6'-4''/247
10:53
newbie
------------------
bench 455lbs
dead 600lbs
squat 530lbs

Time 10:36

www.theunitbelfast.com

28:07 RX'ed. Then 18 sets of chest and tri work.

Happy Birthday, BINGO! You provide such a valuable service to the main page WOD. Keep up the good stuff!

10:06 RX

I have enjoyed reading your posts Bingo, keep them coming. Thanks for mentioning the women’s weight is 95# for deadlifts, did not know that.

2012-01-06: 11:30. (:43-1:28)
2010-09-27: 12:12. (:42-1:43)
2010-03-10: 15:06. (:56-1:52)

8:45 rx'd

M/30/5'8"/170

As Rx: 8:43

Ouch, low weight high rep DLs were tougher than I thought. Newbie so scaled to 5 sets as RX'd, 8:40. Back was still smoked but got all the pushups done easy (thanks Cindy). Then worked on PUs and doubleunders. Got 5 DUs in a row so I'm psyched.

Happy Birthday BIngo, thanks for all the tips.

From Stockholm, Sweden
16,21 min
DL at 120 pounds

F/45/6'1"/160
95lb DL
push-ups (hand-release, no knees!)
20:24

18:45 with the last 5 sets of pushups done from my knees. Just getting back into it, no shame here. Yeah baby!

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

11:37

10 rounds:
10 deadlifts with 20# dumbbell
10 knee push-ups
14:37

Happy Birthday Bingo!

95# deadlifts
chest to deck push ups

TIME: 10:11

Then: Row 500m, 40 air squats, 30 GHD sit ups, 20 push ups, 10 pull ups

hip crease below knee squats
chest to deck push ups
kipping pull ups

TIME: 4:43

As rx'd 11:29.

As Rx'd
9:10

M/36/165
Deadlift done at 53 kilos(116). Hand release push ups.
11:41

Awesome pic! where is the location?

Man it feels good to be doing this again. RX'd 15.07. Thought it was a good time till I saw everyone else'.

Oh and Happy Birthday Bingo from me and my Crossfit mates here in Sunny Scotland!

23/1M80/82KG
release push up / deadlift 143 Pds
13 min 05

Happy Birthday BINGO!

Welcome newcomers, you're in for the ride of your life.

Rx 18:31

Bromsgrove UK

19:56

16:14

m/38/6'1"/200

Didn’t do WOD; Knee injury, I now have Tri-compartmental DJD. I’m waiting for the swelling to go down. Once I get full range of motion, and pain gone or under control. Start pull-ups, push-ups, dips and any exercise not involving weight bearing on my legs, hopefully in a week or so
I enjoy Deadlifts and push-ups
M/54/6’/205
Garage Crossfit enthusiast

Five rounds
kb 20 lb weight 20 reps
push up 15 reps on knees

6.45 mins

I am trying to learn the lingo here.

As RX'ed

Time: 10.48

9:07 rx'd

@Bingo
You mentioned that you had a separated AC joint in the past. I separated mine about 3 months ago. Grade 3. Just curious how long it took you to get back to working out and to fully heal? What long-term effects have you had?
Thanks

Ten rounds for time of:

95 pound Deadlift, 10 reps
10 push-ups

Time: 10:06

22:36 and what does RX mean? Im new to crossfit but not to pushing myself, Love this stuff!

Hi Brent Rist,

RX is from latin and means "prescribed".
Thats means that the workout is unscaled,
as:
95 pound Deadlift, 10 reps
10 push-ups
(the example above is not rx, it is scaled)

but that all are done as Crossfit.com says.

m/46/5'5"/170
10:30 as rx'd

M/37/6'0'186

Ten Rounds for time
135 lb deadlift x 10
Pushup x 15

13 mins 22 secs

115# deadlift w/ 15 pushups for 8 rounds
13:01

M/30/5'11"/230

15:30 Rx

M/21/6'5" 195lbs

23:14
No bar so I used a metal fence post and the rear set of tires from my car (106lbs total)

Great wod! Anybody know the song in the video?

15
M/36/5'7"/180

As rxed, 20.55

5'11'/29/208

Rx'd in 9:46 great WOD.

Signing out from Afghan

M/52/6'0"/210
As Rx'd 16:50

Rx'd - 13:07 (hand release PU)

19:23, as Rx'ed

previous:
9/28/10, 14:06
3/10/10, 20:26

Must be getting old!

Happy 52nd bingo!

M/30/5'8"/200

Rx'd- 16:50

Please keep posting WOD demo videos. They are extremely helpful and appreciated.

Cheers,
Jesse

@Bingo Happy Birthday and thanks from this newbie!

@Vinnie Hang in there. Though I am a crossfit newbie I am an experienced Pilates instructor who has helped numerous people regain 100% of their former strength and mobility post herniations. If I can help let me know.

Rest day for me today. I did Diane with 95lb on Wednesday.

M/24/5'11"/212

6:08 as rx'd

46 days

Ten rounds for time of:
95 pound Deadlift, 15 reps
10 push-ups
11:45

Carole
15:15, with 95#

Kevin
19:23, with 135#

10:25 as Rx'd

5 rds
135# dl x 15
ou x 15
9:22

Mad at myself, should have done all 10 rds no matter how long it took!

10:18

11:00 rxd

11:35 15 seconds better than 9/10's WOD

Happy Birthday, Bingo! Bravo on the leadership!

m/17/6'0"/185lbs
14:40
did 10 reps instead of 15. rested in between sets but all work done unbroken. shouldn't have rested as long

22/f/113/5'6"
Only got 8 rounds.. I was dead after that =(
95# deadlift 15 reps
10 pushups chest to ground

19:10

32/M/175/6'2"

Quit after 8 rounds cause of lower back soreness. Proud to say I didn't "scale" the weight tho - used 135 even though it was challenging. Tried to stay strict but lower back was just too weak for 10 rounds. Didn't want to chance it.

Did 8 rounds in around 19 minutes.

Couldn't pushed a little harder - rested mid-set during the last 3 rounds.

Luckily I've got a LOT of room to improve lol.

28:10 Rx

42/m/185
as rx'd

9:58 new pr!
(old pr 10:28)

As Rx 10:13

M/168#/6'/37yrs

As Rx 10:13

M/168#/6'/37yrs

9:54

10:11 Rx'd

14:40 I had to do the last 3 pu's on my knees!

19:25 Rx

m/22/5'6"/153

M 51 6'2" 195
subbed 8 rounds; 16:14
wierdly, my low back gave out on pushups. Think the combination deadlifts and pushups really test the core.

F/41/5'4"/118
16:43
95lbs for deadlift
That was a lot of pushups.

15:00 as rx'd- first WOD back after a roadtrip. woof. not my best performance.

M/21/5'7/170

13:44 as RX, killed the first 5 rounds, deads and pushups were all unbroken, on round 6 I broke the deads into sets of 10 then 5 for the last 5 rounds, and I broke the pushups into sets of 5 for the last 3 rounds. Keep in comin Coach im seeing great results.

M/26/5'8/191#

16:36 as rx'd

M/35/5'4"/145lbs
As rx'd
9:15 PR

Is anyone doing the push-ups from the CF Games? Where you lift your hands off of the ground after your chest hits the ground? Do these have a name?

Just finished a 10:51 about an hour ago. & to answer the previous question, no hand release on this W.O.D.

11:30 PR

Pushups chest and thighs to deck to full lockout, but not hand-release.

17:30

9:30 as Rx'd (PR)

* Deadlifts unbroken
* Push ups mostly unbroken until the last few rounds.

13:23 as rx'd

25/215/6'2"/M

As rx'd
16:27

25/5'11"/190

As Rx'd
12:50
4 mile run right before slowed me down...lots of fun though!

M/52/153/1-1-06

4 RFT
13 Deadlifts 185#
13 Burpees
13 Toes-To-Bar
13 10M Shuttle Run

21 and change.

43/m/176cm/74kg

As rx'd

11:27 PR (last time 13:52)

PR by more than 2 minutes! I really floored it on this one from the beginning. All rounds unbroken and full ROM on both exercises. Sub 11 minutes seems reachable with faster transitions.

M/40/5'9/195
8:53 as RX
Army Strong at the United States Army Sergeants Major Academy through CrossFit.

Milt style pushups

8:57 pr

18:50. PR was 7 min 9/2010

25:26

Compare to:
100310 - 15:46

M/34/5'7"/195

Rx'd 15:38 deads unbroken, pushups broken after rd 3

F/38/5'0'/124

deads were 95#
time 19:59

Rx'd 10:35

M/23/235/6'4''

9:35

First time trying this WOD, so I scaled down to the pack. 10 rounds, 95# DL 10 reps, 10 Pushups. Maybe next time I'll be able to do 115# and 12 reps for both?

11:19 as rx'd (PR)

Are the little cherubs toenails painted in the awesome daily pic?

i find it intriguing how many athletes are competitive and beating the mainsite athletes top times.ive been doing this a year and i cannot recall another time this has happened.Not even close.Usuallya few people may be in the ball park but today its the norm.Tommy also did the ohs demo and got 305 when most would be happy breaking 200.Can anybody provide some insight as to why today its so common to beat the top guys?

@120 Yeah but I checked the last time this workout came up and Spealler did it in 6:45 #elite

M/5'11/215

14:20

I am officialy the walking dead now!

F/42/136#/5'3"

14:21

95#deads, unbroken
Push-ups games style, palms off at the bottom - got sloooww around rounds 7 & 8!

My favorite kind of WOD! Next time, double time!

For Kicks:
1. I learned how to do a one-handed 65# bar clean - my kids will think that's cool! :)
2. 5reps x 3 sets of 65# clean & jerks: Finally!! Almost, nearly getting it right with some consistency. YaY!

Relax & let gravity do it's thing.
Ok! Less work for me!

Hoping I can jerk it right when there is some actual weight on the bar....

10:24 RX'd

14:43 as rx'd
WOD #5 of my life. Felt like I was going to die after doing "Kelly" yesterday and this WOD today.

M/43/185

As rx'd:

15:01

That's about 2 minutes slower than my best. I put it down to an excessive holiday season and finally doing pushups right.

Happy birthday, Bingo! I look forward to seeing you at the Games again this year.

More better faster

Happy Birthday, Bingo!

I always look forward to & enjoy your posts.

Thank you for adding another lovely pleasure to my life!

:)
V.

16:49 rx

14.06 first ever crossfit workout (pretty rough and almost puked) but what a great feeling afterwards

Damn this was harder than I thought

25:50

@129
I got 16:19, nothing stellar but proud of the work.
I'm guessing it has something to do with the fact that it is pretty common to train with deadlifts and pushups, even if not necessarily together, before they came to crossfit. The work transfers over. For an example I run a lot so during the wods with running I get around top times just because I can make up the time gap.

also, happy Birthday Bingo thanks for the post.
@Vinnie, Rooting for you.

50/M/180
Sub'd
95 lbs deadlift

21:21

Dave how cool to see you on the main site. Just did the WOD and checking out the pic recognized you. Love the Russian get up with Elliot.

M/50/6'1"/215
As Rx'd with Hand Release Push-ups
15:14

As RX'd
14:44

14:01 as rx'd

Before: Russian squat routine W4 D3: Back Squat 90% (of 1 RM)x 4 x 4:

285/285/285/285

Happy Birthday bingo!

I loved your advice, and felt like a newbie, yet again, so I did 5 rds. prescribed tasks:

6:40

Avg HR 173, peak 181. Outstanding job Bill M., Memuc, Kevin McClellan, Jette, Carole and Kevin, Jimbo, IBZIM, Dave, Erika, and cosmo. All of you young whippersnappers did real good too.

m/42/150/5'7

back still isn't ready for deadlifts (even with 45# bar from the floor)

10 rounds

15 pushups
15 situps

11:02

22:59 as Rx'd

12:06 rx'd
m/5'11/175

Crossfit Workhorse

I'll be honest, I've never thought crossfit was that great of a workout. Being a gym manager for 3 years now, crossfit was just another reason someone wouldn't enroll to my gym. Until recently I watched the "Crossfit Games" on ESPN last sunday(Jan 1st) and it motivated me to see if I could keep up.

So I set my New Year's resolution.....Crossfit WOD with absolutely NO modifications.

I'm 25 years old, 6'2" / 210 lbs......

135 deadlifts x 15, 15 pushups chest to ground (10 rounds)
Time: 11:19!!!! (I was thrilled when i saw Everett's time!)

Anyways, Im already hooked and find myself watching videos nonstop to try and get pointers!

Thanks crossfit, just what I needed to get remotivated.....and by the way "Kelly" kicked my ass yesterday. haha

I meant Hackenbruck....not Everett

16:37 Rx

Today was a pretty amazing day. Decided to start crossfitting and all I can say is I'm in pain, love, addicted and can't see myself doing anything else from here on out.

I did my first WOD today (as listed on this site 10 rounds of hell) and I made the biggest mistake any beginner could do:

1. Go to crossfit site
2. Look at todays WOD
3. Say "Oh that doesn't look too bad"

Famous last words...

It was much rougher than I thought it would be and multiple times made that voice in my head question if I could even finish it. Overcoming the pain and doubt was an unexplainable high.

I'm a full convert now and plan to do all the WODs of the day from this site.

Time: 17:16 ...with about 30 mintues recovery aftewards and I watched Mikko Salo's (absolute badass crossfitter) documentary recently so I made sure to lay face down =)

M/22/166

13:33 AsRx

16:39 me (1st WOD ever)
16:40 Dylan
17:40 Patty

CFWU x 3

15:10 as Rx.

Low back cramped badly today. First 5 rounds in 5 min, then it was all over.

m/18/5'8"/166 lbs
Second wod in my hotel, so I had to make due with what was available.

10 rds
10 deadlifts with 50 lb dumbells in each hand
15 full pushups
14:33

M/46

13:48 as Rx

Did the WOD with my 9 and 13 year old girls, who both beat me, but they were both using 10 and 15 lbs kettlebells respectively. They made it super fun and handled all the music selection and adjustments. Then the girls practiced knee and elbow strikes while I held the bag.

22:07
F/25/5'9/140
10 Rounds
95# DL
15 push ups, chest to deck on all 150, no knees

didn't think i was going to make it around 7...but pushed through it!

As Rx'd
Brock 12:33
Sebastian 12:04

Jen - puppy-esque version, 5 dl (45lb),5 pushup, 10 rounds, 5:15

Happy Birthday Bingo! Thank you for your post's and insight. Greatly appreciated by all.

13:55 Rx

- Crossfit South Side

14:10 as prescribed. Absolutely smoked me!

9:27 as rx'd m/28/150

13:29 Rx

m/35/5'10"/190

Haven't been on in a long time. Shoulder surgery, deployments, etc... all the typical BS excuses. This looks like a great day to start again. Hope pukey doesn't visit on my first day back, but I guess it wouldn't quite be CF without the possibility.

18:21
F/34/123/5'2"

#95 DL
15 chest to ground push ups

My very first post here. :-)

M/31/5'7" 220#

12:45 as Rx

11:32 as rxd PR
10 hr day @ work

12:33 as shown

19:30 rxd

19:30 rxd

F/42/180/5'11"

95# dead lifts and paralette push ups (easier on wrists)

27:21

I probably should have gone down to 10 push ups per round since it took me forever to get them done. After the 4th round, I was doing the push ups in sets of 3.... That takes a while .. But it makes the dead lifts really easy.

12:26 as prescribed.

10:22 as Rx'd

14:37 as Rx'd

12:41(pr)

43/5'11"/205

15:08...scaled to 3 rounds, 95#'s (my back is not ready for more weight).

Almost done with the first week back.

27:15. The deadlifts were not a problem, just the damn pushups:( Worked chest 2 days ago! Looking forward to death by pullups tomorrow:))

M/31/218

11:18 Afghanistan

As Rx'd
16:37
M/35/82Kg or about 165-170

M/190/6'2"/37

11:24 as Rx'd

RX-12:20

rx-12:20

@129 -- the best explanation is because push-up technique is highly variable, and greatly affects the amount of work required to perform them. Tommy H maintained strict form throughout the WOD, and that requires a lot more effort than other less rigorous interpretations of the exercise.

M/31/175/5'9"

As rx'd

11:05

M/22/160/5'7"
as rx'd
15:12

8m49s

M/44/5'11"/190

as rx'd

19:48

10:24 Rx

11:09 rx'.

Used today as a skills day
Did an unspecified number of rounds, with varying weights. The pushups were easy, but form on the dead lifts never felt right.

115#, 20:45

M/25/5'11"/180

As Rx'd: 9:53

M/25/5'11"/180

As Rx'd: 9:53

M/46/74/216
As rx'd
18:16

14:00 as Rx

Had to break up pushups much sooner than I hoped, but DL's felt good all the way thru.

M/25/5'8"/185
As Rx'd
7:45

M/49/175#

No weights, used pier blocks and pipe ~100lbs

26:30

Missed yesterday with kids ski racing and evening high school concert.

Do i have to do death by pullups now to catch up??

as rx'd
23 minutes

started too slow on the deads. First 5 sets dls broken. Second 5 sets dls unbroken.

M/42/160/5'-10"

16:00 Rx'd

85 lbs DL- 19:30

14:47 as rx'd

As rx'd w/ Chris in garage, unbroken sets, not timed.
3/10/10:
As rx'd, 12:37
PM, ws gym

m/43/73"/250#
14:20
Easy day
EW

32 yom, 185 lbs

13:08 as rx'd (pr)

12:30 Rx'd followed by a terrible 4 mile run.

Mardi Gras 1/2 Marathon training!

@ Keesler AFB

as rx'd
18:40

as rx'd
10:09

28/m/5'11"/185to190
As rx'd
17:28

PR is 14:36. Dang Push-ups

34:34

M/30/250

1st week of WOD's

13:09. Pushups were broken after round 6.

21:48

21:45

m/28/190#/5'11"

16:40 longer than i thought it would take.

Week 2 back after 3mos off, as rx'd:

17:50

13:28 as Rx'd

CFWU x 3

As Rx'd
19:31

Pushups all unbroken

7:52 as Rx

M/23/75kg/188cm

27:58 w/ 50kg deadlift

First WOD in over a month, gotta get back into shape.

14:11 rx'd

17:30

20 Laps at y.
18:30
Then 3 Rounds
9 115# Cleans
15 PushUps
Then
20 K's to E's

M/36/6'3/195

Did this one today, two days behind b/c of my usual one-day delay and spring skiing yesterday at Shawnee.

Warmup:
800m run
Joint Prep, then:
3 rnds of
5 Shoulder pass thrus
15 OHS w pvc
15 pullups
5 Dips
15 ghd situps
10 hip/back ext
30 sec sampson stretch

Rx'd 19:39
first 5 sets unbroken, then 10 "unauthorized breaks" in sets.

this was harder that it looked... got tough pretty quick. next time i'll skip the GHD situps in the warmup. Grip was not a limiting factor, next time i'll stick with an overhand grip vice overhand/underhand grip.

12.03 as Rx'd (pr)

Felt about an 8.

Did it just before leaving home to head back to Jacksonville.

Did during the middle of the Bronco/Steeler playoff game. Hard not to push yourself when you see a guy like Tim Tebow pushing so hard on the football field.

All Deadlifts need to be unbroken next time. Push-ups slowed me down. Mostly 8-7 or 5-5-5.

Done on about 6 hours or so of sleep.

Saturday's WOD in 11:08-95# deadlift.

W/ O2 trainer level 3, Rx'd: 11:44

11:05

30 minutes

10 Rounds:
15 deadlifts (135/95)
15 pushups (only chest touching floor, no hand release)

Paul: 12:10
Gunnar:
Jen: 14:18
Matt: 14:50
Shaun: 19:33 (15 situps instead of pushups)

8min and low change

subbed 90 lb deadlifts on Smith machine

10:30

M/ 37/ 134 lbs/ 5'-6"
As Rx: 11:54
I thought that I logged this in yesterday, post WOD, but I don't see my results today?
anyhoo:
took a nice long warm up with calistetics, lots of DUs, Burgener WU, and very little D.L.
WOD: All unbroken sets... I was pretty happy with the DLs.. I was going a little too fast for the first 4 sets... so I started to just do 1 then 1 then 1... keep on going and maintain good form... although 135 lbs is very light, going that many reps will add up and i wanted it to add up in the right places and not pull anything because you can do the reps with crappy form and get away with it.... I always think that on these type of lighter, higher rep WODs it's important to maintain good form.. I feel as though the movement is getting ingrained into your muscle memmory and if you continuously do a movement incorrectly, when you go up in weight and your intensity is way up there, the rist of injury will be great...
I liked the WOD.. I was pretty sore in the legs from doing "Karen" at midnight on Friday.. I did this on Sunday morning....
I also had to do swimming with my kids for 2 hrs and then gym time with them after the swimming.. so it was nice to not have too long of a WOD today.. I was a bit tired at about 7:30 I must admit.

cruised...had a little extra motivation today... as rx'ed 9:15.

M/26/5'7"/138

As Rx'd: 14:15

M/37/6'4"/228
As Rx'd 16:25
Had 20 other student athletes at our 5:30am workout.
YES, that is High School age kids, early morning.

16:42 as Rx'd

M/45/5'9

13:32 gotta get back in the groove

Not a good time at 19:13 (pr 16:51) but caught myself in conversation a couple times.

M/26/178/6'0

14:24 rx

Shoot, I read this wrong.

20 minutes for rounds
135 lb dead lift, 15 reps
15 push ups

17 + 3 deadlifts

33:00

14:22, Rx'd

Next time make sure all push-ups count by touching chest to ground.

Scaled to 95lb Dead lifts

13:12

m/50/6'180lbs.

30 minutes and I could only get 8 rounds as I had to get ready for work. This was my first WOD since before I got married and turned into a tub of lard.

Looking forward to better results as time goes on.

M/5'8"/277

10:49 RX

12:05 but need to work on chest to deck pushups

m38/5'8/168

as rx'd 13:41

As RX'd: 13:05

As rx'd, but with hand-release push-ups. Time: 13:44.

Definitely harder with the hand-release push-ups - 4+ minutes slower than last time. Otherwise, this felt about the same. Deads unbroken, felt good. Starting breaking push-ups in round 3. Spent a lot of time on the ground in later rounds.

m32/6'00/215

As RXed 18:37. DL broken from rd 4 and C2D PUs broken from rd 6.

Found an awesome site for plyo boxes, Triplybox.com. I got a black and red one, its awesome!

7:32

12:02

10:01

17:33, at st. 6

Ten rounds for time of:
115 pound Deadlift, 15 reps
15 push-ups

Time 32:04

16:01 Rx

13:38

as Rx'd

M/34/5'9"/150

Did this yesterday.

As rx'd. Regular pushups (chest-to-floor).

14:34

M/46/5'8"/143

Did it today. Started with a 5 x 3 Push Press. Rested 10 minutes. Then

Rx'd 12:20.

17:59 rx'd

13:52

Looks like a read the workout a little wrong....

10 RDS

10 DL
15 PU

Time: 10:05

8:23 as Rx'd.

The key is finding a rhythm and pacing yourself w/out stopping.

Did this today as rx'd

21:39

37:21

C-
10:55

15:53

15:05

15:05

9:41 rx'd

5rnds

Sub'd
10 - 14" dia stone over shoulder
15 pu's

14:40

m/31/5'10/85kg

10:40 rx'd

was hoping for, and was on for a sub 10 min time up to the last 3 rounds, but was totally smoked.

M/ 29/ 6'3" / 202

As RX'd
18:10

Ten rounds for time of:
150 pound Deadlift, 15 reps
15 push-ups with a bench and rings

11:59

Then
50 pull ups
40 squats
30 burpees

Then I laid down on the gym floor for about 10-12 minutes...

M/37/175

Workout as Rx in 9:32

9:12 @ home (pr)

Warm up
Pull up 3x10
Dip 3x5
Squat 3x10
Crunch 3x45
Push up 3x5
Back ext 3x15
Time - 13.08.94
Notes: 95lbs DL.

15:40

Read it wrong, did AMAP in 10 min.

4 rounds plus DL and 11 PU.

7:18 rxed

Long time off, so 40kg DL. Total time 22:38.

As Rx'd

16:48

Started to hit the wall at the 7th set...harder than I expected

M/26/214

11:37 as Rx'd. PR.

M/33/6'3"/195

Scaled to ten reps of each

15:57

21:10
Dlifts all unbroken
Pushups 3 sets of 5 after rd 5

M/26/5'10'/185

5x5 Back Squat @ 275

Rx'd 16:48

Turned this into a 15-min amrap on tuesday jan 10:

7 rounds + 15 DL + 5 pushups

Focused on DL form, letting bar hang low in fingers ("where it's going anyway" says Rippetoe), keeping flat back, no jerk off floor, no cervical hyperextension, squeezing glutes to extend hip joint a top. All pushups hand-release.

Alternated alternate grip sides on last 3 rounds. Like the left-hand facing away, a lot.

At similar pace, would probably have come in at 19-20 mins for 10 rounds.

w/u - 30-sec samson, 5 push, 5 sit, 5 dip, 5x95# DL

c/d - none

18:06 as rx'd vs
12:40 95lb dl & push ups x 10 reps. recovering from broken foot 10/1/10

1k row wu 3:55

95# DL
15 Chest to deck pushups

Time 13:35

20:11 as rx'd

As RX'ed
8:23

M/43/182/5'10"

Scaled to 10 reps each, 10 rounds in 14:51.

10:24

As rx'd - 20:00

16.44 as Rx'd. PR was 15:22 on 10/2011

as rx'd - 18:50

M/45/5'8"/165lbs

13:19 as required.

I was just like Comment #23. BLew through the first 4 rounds in under 4 minutes then crashed and burned. Last round was AGONY.

1/10...38:00...163/175...414 cal.
DL's broken into 2 sets at 2nd rd, then 3 sets in 8th rd. All p/u's unbroken.

1 mile run@732, 7 iterations of 85lbs at 10:37

@#20, amen dude. me too.

20:29

as Rx´d in 14:29

17:20 rx

10 rounds
10- 95 lb dead lift
10 pushups

8:41

M/17/6'0"/170
10:24

14:58

hand release push-ups

As rx'd:
10:11

scaled reps to 10 and 10
11:58

4 rounds, modified down to 95# DLs, 8 minutes. Had planned to go further, but the body said that was a good place to stop.

M/41/180cm/80kg (NZ)
10.01
3rd crossfit workout
was looking forward to this as 2 fav exercises

As rx'd
11:24

Had to break last four sets of pushups.
10/5, 8/7, 8/5/2, 7/4/4.
All DLs unbroken

As rx'ed
14:20
More than five minutes off my PR! Nice WOD.

21:54 w/ 185lbs

m/30/5'10/240

M/28/5'9/160

1st time doing this workout...about 25:00. Broke some sets of the DLs.

Ok so jumping two exercise into one day after falling down a half flight of stairs.... OWWWWWWW

Adda
95# 20:02

Vinny
135# 18:17

Smiley
135# 21:18

Welcome to the pain smiley!!!!

12:12

Planned to do porch, so...
7 rounds @ 135# DL 15 reps + 15 hand release PUs

Porch: 14:05
Then: 2:00 - rested, then decided to go for it
Then: 7:19 - last three rounds
Total: 23:24

10 rounds:
95# dl x10
10 pushups

10:40
F/33/127/5'1"

29:16

PR 18:32

Previous 21:55

Tonight 19:20

21:18

Ten rounds for time of:
95 pound Deadlift, 15 reps
8 push-ups

M/28/175

#322 - 21:10

#322 - 21:10

F/41/5'6"/145

set up for this one with 90# and on the very first DL felt a "snap" in my lower back (!)--tough to even lower the bar; stopped then to not aggravate the injury

I seem to do this regularly with any DL's lately--so frustrating! I can't figure out if it's something wrong with my body or with my technique. Grrr.

15 deadlifts
15 pushups
2 rounds
10 135lb deadlifts
10 pushups
6 rounds
13:18.
Wow. Crushed me.

m/34/190/6'1

M/34/5'6"/132#

AS RX'd

12:56

Walking sucked the next day.

16:42

M/22/166

15:02 as Rx

DL: 137lb x15
pu: x15
10 rounds, 14:50.

11:36 as RX'd

12:32

24:11

lower back tightened up on the first set, it was uphill from there.

Mrs. Miyagi
95# DL. Rest as Rx'd.
18:05
Previous PR = 13:45

6th wk of xfit
6' 237
16:36
Cruising till round 5. Hit the wall hard and had to break up the push ups. DL unbroken

15.40 way off my PR, pushups were never good but they are way bad right now

M/34/6'3"/200
Rx'd: 13:35
Prev:
10:06 (PR)
11:11

M/29/78kg/184cm

23.10

The pushups was the problem...

/Johnny

19.58 rx'd

M/52/153/1-1-06

Scaled to 10 reps each as prev.

14:43 (PR) Prev. 15:46

14:42 rx'd

12:11 as rxd

M/173/5'7"/32

14:09

24.17

subbed 155# back squat for deadlift because shoulder hurt. Thought it would be easier but it was terrible. Pushups were alright. 6 rounds unbroken (first 5 and last).

m/40/190/5-10
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

First 5 rnds, unbroken felt good 5.01
Last 5 rnds, DL broken, PU straight = 8.19
= 13.19.
Wheels came off, log nuts firing across the gym, bad. Thought I wasgoing to PR but DL killed me.
last time splits were :5.45, 6.30, oh well.

M/42/5'8"/172

Ten rounds for time of:
115 pound Deadlift, 15 reps
15 push-ups

12:10

16:00

M/38/207
8:42

M/38/207
8:42

with 95#

19:09

13:52(PR by 2 seconds) as Rx'd

01/16/2012

11:32

RG

51/m/190

As rx'd. 18:56. 5 days post surgery

just did this one today, 16:19... m/26/5'10"/188 first time but it was a good one!!

m/38/5'9/180
CFWU-3. Fr home. Superman. Burgener. 50 mtn climbers.
10:00
Kaitlyn kept tick marks so able to move from PU to DL w/no pause. DL unbr. PU much more broken & broken earlier on this time (round 6). Only got to 8 or so in later rounds then 3+3+1.
Pushups only broken at round 9 last time.
9/27/10: 9:51
3/10/10: 11:28

34:20 rx'd
3 weeks into Crossfit, loving it

14:25 As Rx'd

As Rx'd: 8:42

BrandX Pack Scaling:

Ten rounds for time of:
95 pound Deadlift, 10 reps
10 push-ups

7:31

Would be amazing WOD with heavier deads.

rx'd 8:32

f/27/4'11"/115

m/28/5'7"/167

12:12 as RX'd

10:09

As rx'd, except I had to use a hex bar. Broke up deadliest sets 5-9 into two sets. Should try to keep one more whole next time so I can break 10 minutes.

M/27/5'11''/195

9:54

Subbed 95 lb DLs

13:30 - a beast of a workout

225 abs

have to say i found this rather doable. which is a rareity for me

11.30

i know could have been quicker but il take it

as rxd,all sets unbroken

19:19 as rx

14:45 28.02.12 as rx'd

16:03 03.10.10 as rx'd

8:21 w/ 95#

CFWUx2 (no dips)
14:23 (-2:04)

M/40/5'11"/205

As Rx'd.

28:52

9:35 as RX

M/22/5"7'/154

19:33 RX'd

Definately need to do better. It's demoralizing seeing people do it sub 10m RX'd.

210 weight

Rx'd 10:16

15:02 rx

04/15/2013

15:46

OM

M/31/5'6"/180
10:02 rx'd

Rx'd

49/5'7"/220

17:45