January 16, 2012

Monday 120116

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

Josh Everett 3:51, Kim Malz 5:33 (16lb ball). Post time to comments.

TridentL1_CaetownL1_KuwaitL1_NorCalL1_ColesseumL1_HamptonL1_AtlasL1_RoyalDanishL1_VelocityCFK_TH.jpg

Enlarge image

CrossFit Level 1 Certificate Courses: Trident CrossFit VA, Cape CrossFit, Kuwait, NorCal CrossFit San Jose, CrossFit Colosseum, CrossFit Hampton Roads, Atlas CrossFit, CrossFit The Royal Danish Lifeguards, .
CrossFit Kids Course: CrossFit Velocity.


"Trail Running" with Brian MacKenzie by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]


Highlights from the 2011 Games - video [wmv] [mov] [HD mov]


WOD Demo with CrossFit Montgomery County - video [wmv] [mov]


"You're immature if you can't accept reality or responsibility."
- Arnold Glasow

Posted by Pukie at January 16, 2012 5:00 PM
Comments

Nothing is worse than having jumpers knee in both legs and come 8pm read what you more than likely can't do. Bummer. Well guess my knees are going to keep hurting cause I'm fighting through this one too!

Comment #1 - Posted by: "DWASH" at January 15, 2012 5:16 PM

Great highlight video!

Comment #2 - Posted by: Travis Janeway at January 15, 2012 5:19 PM

just did the level 1 cert at Crossfit Colosseum in Toronto...a star studded cast of trainers, amazingly insightful and knowledgeable, and more importantly FUN!!! if you haven't yet done it....then...3.2.1 Go!!!

Comment #3 - Posted by: Chris Tsiakos at January 15, 2012 5:23 PM

Didja run? Well...did ya? Did ya see the Reebok/CrossFit commercial during the Giants/Packers game? How cool was that?

Back at with a classic CrossFit couplet. 5 RFT (Rounds For Time) of 12 Wallballs and 12 Toes to Bar. This is a balls-to-the-wall, all-out sprint. Seriously, look at those times up there. Kim Maltz, otherwise known as "FitMom" is mother to many, and is north of 40yo. 5:33? Come on.

We've done Wallballs this month. As Rx'd is 20#. I know Kim did 16#, but the next most common scaled weight for anyone is 14#. With the medball in hand perform a full squat, crease of the hips below your knees. Stand up with an aggressive opening of your hips and throw the medball to a target 10' above terra firma. 12 reps is a devilish number, just enough to really hurt but not enough where breaking up the reps is obviously necessary.

Toes to Bar. As Rx'd is hanging from a PU bar with your feet above the ground. Raise your legs and touch your toes to the PU bar. Feel free to swing, kip, or do just about whatever it takes to get your toes up to the bar. Again, this is sneaky mean; around rep 8 or 9 you really, REALLY want to drop down. This one's gonna get into your head a bit. Scaling options for the TTB include Knees To Elbows, L-Raises, Tuck-Raises, and regular sit-ups.

This is WOD #3 in the cycle and tomorrow is a Rest Day. Short and brutal, put the pedal to the metal and run right at the red line for this one. With a CF WU this is a great way to close out the cycle.

So, can you beat FitMom? Here's your chance. 3-2-1...Go.

Comment #4 - Posted by: bingo at January 15, 2012 5:27 PM

I wanna be an Everett when I grow up.

Comment #5 - Posted by: Jaquel at January 15, 2012 5:38 PM

Classic CrossFit: deceptive and humbling.

Comment #6 - Posted by: CAM at January 15, 2012 5:43 PM

The cert in Toronto this past weekend was awesome.

Comment #7 - Posted by: James at January 15, 2012 5:55 PM

thanks for the shout out Bingo! :) I think I could have been faster if I wasn't coming off of a stomach flu.

Comment #8 - Posted by: Kim Malz~FitMom in CT (F40/130/5'2") at January 15, 2012 5:56 PM

Diesel's got a nice 'stache.

Comment #9 - Posted by: Rich Vos at January 15, 2012 6:23 PM

did something similar Saturday, WOD4 of a comp:

12 min AMRAP:
10x WB
5x T2B

19 rnds + 1 WB

all unbroken, should have been faster in the walk between stations.

Comment #10 - Posted by: brian p m/34/5'8-1/2"/170 at January 15, 2012 7:03 PM

Bingo,
What's your take, is it important to do the WOD's in order? I use a three days on rest, two days on rest and work through the workouts in that order. Thus in a month I end up getting one day behind, my rest days never line up, and I rarely do the three day sets as they have been arranged. Do you think that it matters much?

Thanks for your newbie posts, I look forward to them daily.

Comment #11 - Posted by: Weeksbs 5'8/168/m/33 at January 15, 2012 7:19 PM

Thanks to all the instructors at the Toronto Cert. It was fantastic. Took in a lot of great info and the enthusiasm from those guys was unreal. They truly believe in and love everything they are teaching and that comes out clearly during the weekend, well done!

Comment #12 - Posted by: Todd Gleason at January 15, 2012 7:29 PM

Awesome job to all my 79th buddies in Kuwait!

Comment #13 - Posted by: G man at January 15, 2012 7:39 PM

Bingo - always love your posts. Thank you. I haven't seen your times posted anymore (maybe I've missed them). Do you still post your results?

Comment #14 - Posted by: AJ at January 15, 2012 8:26 PM

Sub for wallball?

Comment #15 - Posted by: brendan at January 15, 2012 8:33 PM

I'm a little behind on WOD due to time differences, etc. Did the 5K this morning. Aside from a stiff wind, near perfect running day with light rain and cool temps on Okinawa. Followed the run with some OHS/Snatch form work.

M/39/208#/73": 5K - 21:44.

Did "Tabata This" yesterday: 49.

Comment #16 - Posted by: anthony at January 15, 2012 8:33 PM

@ Bullhorn: I hear you there! Hopefully Wednesday doesnt include a lot of box jumps!

Comment #17 - Posted by: Dwayne at January 15, 2012 9:01 PM

i love bingo's january commentaries, and yes, the reebok ads were good - looking forward to more

Comment #18 - Posted by: jeff reising m/40/6/195 at January 15, 2012 9:53 PM

Anybody else notice the ninja in two of cert photos? Haha...

Comment #19 - Posted by: Gareth at January 15, 2012 11:04 PM

7:29 mins rx'd

Comment #20 - Posted by: DPL at January 16, 2012 1:03 AM

11:41

first time ever doing Toes2Bar.

those will be a regular from here on.

Comment #21 - Posted by: kim at January 16, 2012 2:05 AM

5:21
hang tough on t2b

Comment #22 - Posted by: charbs 26/m/185 at January 16, 2012 2:42 AM

m/43/5'6"/150

25# ball
9:53
wall balls and t2b are two of my worst movements. can't string the t2b together and catching the ball is terrible.

Comment #23 - Posted by: duane at January 16, 2012 2:55 AM

8:01; ahh, toes to bar!!

Comment #24 - Posted by: Sean at January 16, 2012 2:58 AM

Bingo,
I love the posts, please keep em coming as long as u can. Excellent perspective on all the wods.
Thanks!

Comment #25 - Posted by: Lars at January 16, 2012 3:01 AM

#16 a good sub that I have found for 20lbs Wallball Shots is 45lbs Barbell Thrusters. Just don't throw the Bar!! HAHA

Comment #26 - Posted by: Griff 27/M/175 at January 16, 2012 3:06 AM

4:24
:) nice workout

Comment #27 - Posted by: BartekMacek at January 16, 2012 3:57 AM

4:24
:) nice workout

Comment #28 - Posted by: BartekMacek at January 16, 2012 3:58 AM

Took up crossfit a couple weeks ago and have only done a few COMPLETE WOD's, mainly been perfecting my form on the exercises. did todays and the T2B KILLED!! middle of the third round i just could not get my toes up to the bar. lifted them as high as i possibly could after that. "unofficial" time was 6:20, happy with that

Comment #29 - Posted by: Jay at January 16, 2012 4:00 AM

3:49 as rx'd
M/23/5"6'/167

Comment #30 - Posted by: JT at January 16, 2012 4:15 AM

5 rounds of
12x12kg db thrusters
12x t2b (feet on ground...)

14:06

followed by

4k run 22:03

Comment #31 - Posted by: Addey (m39) at January 16, 2012 4:17 AM

CrossFit Colosseum was awesome for the level 1 training. Great facilty, awesome host, and amazing instructors. Watching the trainers do their own WOD during the lunch break was like going to the symphony - it was Virtuosity in practice. Truly inspiring!!! Thanks for great weekend, I loved it!!!

Comment #32 - Posted by: Sherry MacLeod at January 16, 2012 4:44 AM

7:37 with a 15lb ball. Don't you just love workouts where the wall balls are the easy part? Toes to bar - one day we'll be friends!

F/36/110lbs/5'0"

Comment #33 - Posted by: Nyree at January 16, 2012 4:58 AM

Great weekend in Toronto, lots learned, PR in Fran, over all technique improved and new friends. The insturctors were fantastic and can't wait for the next course!

Comment #34 - Posted by: RKimball at January 16, 2012 5:07 AM

@Dwash- Why would you do a workout that caused your knees to hurt. "Well guess my knees are going to keep hurting cause I'm fighting through this one too!" You are asking for an injury that could put you on the sidelines for a long time.

On a side note, what the hell is a "fight gone bad hoodie"? And why does it cost $90?

Comment #35 - Posted by: Josh at January 16, 2012 5:09 AM

Rx'd - 5:39

Comment #36 - Posted by: Townsend m/28/5'8"/140 at January 16, 2012 5:09 AM

M/31/5'9"/175

As rx'd

5:39

All unbroken

Comment #37 - Posted by: Mark at January 16, 2012 5:14 AM

7:37 with 12 lb ball.
Then 21 sets of chest and arms work.

Comment #38 - Posted by: Alan H. in Kabul at January 16, 2012 5:38 AM

m/43/5'7/150

14# ball (some day the gym will get a 20)

6:15

So how do you learn to do T2B faster? I still have a double hitch in mine - like I have to stop my momentum going down, then reset, then go back up.

Comment #39 - Posted by: texinma at January 16, 2012 5:44 AM

m/46/185

8:59

Comment #40 - Posted by: cosmo at January 16, 2012 5:48 AM

Toronto Cert, Austin and all the trainers, wealth of knowledge and thanks for the awesome CrossFit experience

Comment #41 - Posted by: dhairya at January 16, 2012 5:55 AM

As Rx 5:38

Comment #42 - Posted by: britishfireman at January 16, 2012 6:06 AM

m/31/5'10/85kg

4:59 as rx'd

Was looking at a low 4 min time but the last set of T2B killed me.

Comment #43 - Posted by: Roly at January 16, 2012 6:08 AM

M/52/153/1-1-06

As Rx'd 7:31

Comment #44 - Posted by: bingo at January 16, 2012 6:09 AM

5:24

Comment #45 - Posted by: BH2 m32/182 at January 16, 2012 6:10 AM

Level 1 Cert at Atlas Crossfit in Chicago was awesome this weekend. Thank you to all the amazing trainers! I not only learned so much but it was fun and we got some good workouts in!

Comment #46 - Posted by: Libby at January 16, 2012 6:11 AM

6:42

Comment #47 - Posted by: Khg at January 16, 2012 6:14 AM

4:03 as Rx'd

Comment #48 - Posted by: Ricardo at January 16, 2012 6:26 AM

AJ...post 44 today.

Weeksbs...your schedule sounds a bit like mine, actually. I try to do the WODs in the order that they are posted when I am doing strict Main Page CrossFit. There's a method to the order in which they are posted, and by doing that I avoid "cherry-picking" the WOD's I like and avoiding one's I don't. I generally will work behind a bit and just skip a whole 4-day cycle every few weeks, like you.

Hop that helps.

Comment #49 - Posted by: bingo at January 16, 2012 6:28 AM

10:30
70lb kb swings for wall balls

Comment #50 - Posted by: Leibc2 at January 16, 2012 6:31 AM

7:20 Rx'd.

Comment #51 - Posted by: james.patrick [M/49/66"/135] at January 16, 2012 6:33 AM

good wod

3:27 RX'D

Comment #52 - Posted by: Henry Lopez at January 16, 2012 6:38 AM

6:42

Sub'd Thrusters for WB--No WB =/

COP Zormat, Afghanistan

Comment #53 - Posted by: Matt S. at January 16, 2012 6:42 AM

7:29

15-lb DBs

Comment #54 - Posted by: Storm at January 16, 2012 6:55 AM

Warm up
Pull up 3x10
Dip 3x10
Squat 3x10
Crunch 3x45
Push up 3x10
Time - 7.48.01
Notes: first time with WoD

Comment #55 - Posted by: AB at January 16, 2012 6:59 AM

texinma,
Sounds like you're wanting to know how to kip your T2B. When kipping think of your body as a swing. Here's a link on GWOD that shows it pretty well. http://gymnasticswod.com/content/toes-bar-kip

Comment #56 - Posted by: Josh Garage at January 16, 2012 7:01 AM

F/38/5'/123

7:03

Comment #57 - Posted by: Wendy at January 16, 2012 7:05 AM

25# Med Ball
@ Home

8:34

Comment #58 - Posted by: ferb44 189# at January 16, 2012 7:11 AM

3 rounds 1st round is a 2 minute clock, 2nd round is 5 minute clock, and 3rd round is complete all exercises for time. two minute rest between each round
Exercises:
25 deadlifts 111 lbs
25 glute hamstring situps
25 push ups
25 push presses 45 lb bar
25 box jump 24" box
20 pull ups
2 mile run

1st round got to push presses
2nd round got to 15 pull ups
my last round was 28:12

Comment #59 - Posted by: Ben at January 16, 2012 7:15 AM

5 min 59 sec

Sub/d Thrusters with 20 lb d-bells for wall ball
Sub/d Hanging Knee raises for TTB

Still learning crossfit movements and can't yet do TTB.

Comment #60 - Posted by: getupndown at January 16, 2012 7:15 AM

Did the Level 1 Cert in Toronto this weekend. Great time. Instructors were great. Had a blast. If you have a passion for Crossfit, take the cert ! Thanks again, Paul, Joe, Boz, Austin, Nadia, Matt, Mike, James.

JC

Comment #61 - Posted by: Jonathan Curtis at January 16, 2012 7:21 AM

5:21

Comment #62 - Posted by: aermio m/33/5'7"/148 at January 16, 2012 7:31 AM

M/44/5'11"/195

As rx'd

13:25

Comment #63 - Posted by: nutfam at January 16, 2012 7:34 AM

6:55 rx'd.

Comment #64 - Posted by: J.Wood at January 16, 2012 7:42 AM

haha, looks like John Brown's head has been photoshop-ed in,

xx

Comment #65 - Posted by: Helzy at January 16, 2012 7:53 AM

4:10 RX'ed

Comment #66 - Posted by: MW at January 16, 2012 8:00 AM

M/25/5'9"/186

As Rx'd 7:41

Then went and ran yesterday's 5K on a 200m indoor track.
120115 - 23:37 (PR)
110922 - 25:40

Comment #67 - Posted by: Scott at January 16, 2012 8:03 AM

As Rx'd 4:08

Comment #68 - Posted by: JTJ M/27/170 at January 16, 2012 8:15 AM

what are people's takes on doing toes thru rings vs. toes to bar.. same range of motion... maybe more since the rings are more dynamic.. i.e. they are moving. The pullup bar at my gym is off the wall, and as such has pretty little room for a back swing to do high rep knees to elbows and toes to bar... it's like I end up doing many singles almost... I can't get a back swing much at all.. and if I do, I hit the wall and my arch & timing gets all messed up.. so sometimes I sub in knees to elbows and toes to bar with rings instead of a bar... I am able to keep tight at the bottom that way and pull back up to get a much higher speed for doing higher reps.
Any thoughts by others would be welcome as well.
regards all.

Comment #69 - Posted by: anton at January 16, 2012 8:29 AM

7:43

m/38/6'1"/195

Comment #70 - Posted by: Rough Robbie at January 16, 2012 8:35 AM

M/36/5'10" 155#
11:00 rx (whoops- did 5 rounds of 15 wall balls & 15 T2B)

T2B were surprisingly difficult(grip issue)

Comment #71 - Posted by: CBS at January 16, 2012 8:36 AM

Attended the L1 cert at Crossfit Trident in Alexandria this past weekend and it was awesome. It was the best run trainings/seminars I have ever attended in any profession. You could tell the training staff live and breath the information they share by the passion in which they instructed. That passion is contagious. Crossfit continues to change my life and this took it to the next level. Thank you!

Comment #72 - Posted by: Gary at January 16, 2012 8:44 AM

5:03 rx'd

Comment #73 - Posted by: Dylan Fyfe 37/m/6"/170 at January 16, 2012 8:49 AM

@68- oh bone( may I call u bone?). Please be nice.

Comment #74 - Posted by: Smile it's xfit at January 16, 2012 8:56 AM

anton,
I would definitely say toes-through-rings are more challenging than T2B, especially in ahigh rep situation. You don't have the advantage of a stationary pivot-point like you do on a rigid bar. Though, in your situation I think a better sub would be to use the rings and get a bit of a kip in versus doing basically dead-hangs on a wall chin-up bar. Either way you're doing work.

Comment #75 - Posted by: Josh Garage at January 16, 2012 9:00 AM

LESSON LEARNED: A frozen metal bar and toes to bar equals VERY VERY PAINFUL BLISTERS!!!!

First time doing this with ice and a frozen bar

Adda: as rx'd: 14:14

Smiley: as rx'd 10:50

Comment #76 - Posted by: Adda 30/F/5'9"/160 at January 16, 2012 9:06 AM

4:01 @ crossfit snohomish.

Pre Wod - Hang Squat Snatch x 1 - 135,185,205,225,245,255,265,265,275,285

Comment #77 - Posted by: JDisch at January 16, 2012 9:30 AM

I attended the L1 Cert at the Colosseum in Toronto this past weekend. I was both excited + nervous going into it. Well, the Coaches and other participants made it one of the best experiences I've had to date.
If you are considering it, but unsure as I was, I 110% encourage you to take this cert.
Amazing Coaching Staff, met some great people, + witnessed several incredible moments. People getting PR's, "Ah-hah" moments + pushing to the limits.
I can't put a price on this weekend. Truly invaluable. Thanks Adian, Mike, Austin, James, Joe, Nadia + Matt :)

Comment #78 - Posted by: Stacey Cloet at January 16, 2012 9:31 AM

Good call, Smuggler. I'm skeptical. In none of the videos about running is anyone actually running. It's always Brian MacKenzie standing in front of the camera talking about other people's form. It's BS, if you ask me.

Comment #79 - Posted by: phil at January 16, 2012 9:51 AM

My medicine ball was frozen so I'm adding a couple of pounds to that - it's 22lbs anyway! Pull up bar in the loft so to save going back and forth and taking shoes on and off etc I did dragon flags for the other 4 rounds - 9.40.
m/75kg/45 yrs/6.0

Comment #80 - Posted by: James Buchanan at January 16, 2012 9:52 AM

Took the Level 1 Cert @ Crossfit Trident. Thanks Andrea and Chris for being such great hosts! The weekend was awesome. I have been doing Crossfit for two years and even participated at the Master's Competition in 2011, but after the course realized I have so much more to learn. I would recommend this course for anyone. Whether you want to be a trainer or if you want to be a better athlete, this course will help move you in that direction. The trainers were terrific. They were available for any questions or tips on training, nutrition, programming, etc. I'm sure in a year or two I'll be taking the Level 2 course after I get some training experience under my belt. Great job, Crossfit!

Comment #81 - Posted by: Chuck McDonald at January 16, 2012 9:55 AM

7:52

Comment #82 - Posted by: Jeff A. at January 16, 2012 10:10 AM

8:25
20lb dumbbell thrusters
First time doing T2Bs

Comment #83 - Posted by: Alex at January 16, 2012 10:12 AM

7:08 Rx'd; toes to bar slowed me down last two rounds.

Comment #84 - Posted by: Jeff H at January 16, 2012 10:13 AM

5:08
My hand is bleeding...again...awesome.

Comment #85 - Posted by: Caveman/m/5'9"/200/28 at January 16, 2012 10:24 AM

5:58, subbed situps for toes to bar, which I haven't done before. Will try knees to elbows next time, normal situps a little easy. Still gassed though.

Comment #86 - Posted by: MattyP 41/M/5'11"/235 at January 16, 2012 10:37 AM

50 / 186

as rx'd

8:50 - longer than I would have thought

Comment #87 - Posted by: tom perry at January 16, 2012 10:44 AM

8:52
Just made a medball this morning with an old basketball and sand, first time ever using one in a WOD. TTB are still a weakness.

Comment #88 - Posted by: Edwards M/15/5'11/169 at January 16, 2012 10:47 AM

I saw the Reebok Crossfit commercial during the NFL playoff games. Pretty cool!

Comment #89 - Posted by: Doug at January 16, 2012 10:48 AM

5:58 rx

Did 5x5 squats and ring dips first but that wasn't my problem. I have the same "double-hitch" problem on T2B movement as #40, probably due to some kind of core weakness. Big thanks to #56 for link on improving kipping t2bs, will work on those.

Comment #90 - Posted by: Simon M/40/5'10/165 at January 16, 2012 10:48 AM

#75 -- hahahaha. Well said!

Comment #91 - Posted by: Khg at January 16, 2012 10:49 AM

M/49/5'11"/177lbs....6:41 Rx'ed as second WOD. Did 5x3 Squat Snatch as first WOD.

Comment #92 - Posted by: Chuck at January 16, 2012 10:54 AM

Thanks a lot to Joe DeGain and all the other seminar leads in Toronto where we took our course at CrossFit Colosseum!

It was a long weekend and I learned a lot of stuff. My technique got a hell of a boost on many movements over the weekend and I'll be able to bring a lot of stuff with me to my training partners.

Comment #93 - Posted by: Malcolm Bastien at January 16, 2012 10:56 AM

Thanks a lot to Joe DeGain and all the other seminar leads who delivered the level 1 course at CrossFit Colosseum in Toronto this past weekend.

I learned a lot and got many improvements to my techniques over the two days.

Comment #94 - Posted by: Malcolm Bastien at January 16, 2012 10:57 AM

9:09

Comment #95 - Posted by: Manchild at January 16, 2012 11:12 AM

Carole
F/53/5'6"/138

8:00, with 5 kg ball, 9' target

Kevin
M/52/5'11"/172

Made up Tabata this. Results posted there.

Comment #96 - Posted by: Kevin C.(M/52/5'11"/172) at January 16, 2012 11:16 AM

M/40/136

6:45 rx'd

My grip/forearms are what slowed me down on the toes to bar rather than my core or wind.

Comment #97 - Posted by: Monte at January 16, 2012 11:22 AM

11m40s with 100m of running each round and being terrible at toes to bar. MB took ~20s each round.

Comment #98 - Posted by: dcestnik at January 16, 2012 11:23 AM

5:59, Squat thrusters with 10 lb Med ball, knees raised above waist...s/p foot surgery can't overdue it and had trouble with grip

Comment #99 - Posted by: RussA at January 16, 2012 11:25 AM

As rx'd, 5:34.

Fun WOD. Unbroken wallball. Unbroken T2B through round 3, but then muscle fatigue set in, and I had trouble kipping them. Still, these are not quite the goat for me that they used to be.

My oldest son, Ian, did this with me too. He did:

Five rounds for time of:
5 Wallball shots, basketball, "throw it as high as you can"
5 Tucks on the rings

4:15. He smoked me again, even with the basketball taking some funny bounces on him.

Comment #100 - Posted by: Mel/38m/5'10"/175 at January 16, 2012 11:27 AM

42/m/185
as rx'd

4:34

Comment #101 - Posted by: JackM at January 16, 2012 11:42 AM

Five rounds for time of:
10 Wallball shots, 20 pound ball
6 Toes-to-rings 4:55

Comment #102 - Posted by: ccraft at January 16, 2012 12:14 PM

cant wait for the 2012 games!!!!!!!!

Comment #103 - Posted by: dan lau at January 16, 2012 12:19 PM

M/26/5'7"/140

Subbed 40# Thrusters

Time: 5:24

Comment #104 - Posted by: Fidencio R. Hinojosa at January 16, 2012 12:25 PM

M/30/5'7"/187

12x 45# thrusters (in lieu of no 20# med ball)
12x Strict T2B

5:46.7

Comment #105 - Posted by: Arth Gwyr at January 16, 2012 12:26 PM

9:24

At Freedom Park, Camarillo, CA. Way to go Carole and Kevin. Thanks bingo.

Comment #106 - Posted by: mas 55/M/150 at January 16, 2012 12:30 PM

7:58

T2B's difficult due to height of bar. Feels good, nonetheless!

Comment #107 - Posted by: sapperslovetherain at January 16, 2012 12:41 PM

8:13 as rxd

Comment #108 - Posted by: Brett C. m/30/6'0"/170lbs. at January 16, 2012 12:45 PM

As Rx'd 8:11

Comment #109 - Posted by: jd m/50/6'1/180 at January 16, 2012 12:50 PM

M/32/6'/235

Just got my first muscle up after a year and a half of crossft

8:10 rxd

Comment #110 - Posted by: Jared at January 16, 2012 12:54 PM

So i thought the T2B was going to kill my abs, but i found they really worked my shoulders more....does this sound right?

Comment #111 - Posted by: jdizzle at January 16, 2012 12:55 PM

Participated in the level 1 Cert at Atlas Chicago this weekend. Amazing staff, amazing experience. Russell has a certain talent of keeping things fresh and exciting, and not monotonous during the classroom setting portion. Doug also has a damn good "Yoda" voice haha. Again, I had a great time! Don't change a damn thing! Except for maybe getting back test results while we wait, that would be nice ;-)

Comment #112 - Posted by: Derek Wilken at January 16, 2012 12:56 PM

6:49 The grip is what gave out near the end!

Comment #113 - Posted by: TRN III at January 16, 2012 12:57 PM

i need a veteran crossfitter to help me answer this easy question. Are you all just doing the WOD and then done for the day? The other day the WOD was sub 4:00 minutes. Rookie question i know - but what else are you guys doing if the WOD is super short? I'm used to working 60 minutes or more every day. cheers

Comment #114 - Posted by: twardzik at January 16, 2012 1:02 PM

4.22 with entire thing unbroken.

Could definitely speed up the reps next time to hit Josh Everett's time.

Felt about a 9.

Good day, will do 6 sets of 30 push-ups 3 sets of 10 dead hang pull-ups and 6 sets of 30 sit-ups later.

22/m/5'11"/171

Comment #115 - Posted by: Logan S at January 16, 2012 1:04 PM

Running a sort of CrossFit-Wendler's 5-3-1 hybrid (scrawny and need to add some muscle). Consequently, I squatted heavy prior to the WOD.

Today's WOD as Rx'd - 8:29.

Comment #116 - Posted by: Kevin at January 16, 2012 1:04 PM

twardzik,

If you are new to CF then for at least month 1 do only the WOD (after a CF Warm-up...in the FAQ) and see how it's going. If you are young and athletic you may respond to more than just the WOD, but remember that after you have achieved proper form and consistency, the intensity of even the short WOD's is sufficient for the majority of folks here.

Comment #117 - Posted by: bingo at January 16, 2012 1:21 PM

@twardzik,
Here's the FAQ answer to your question.
http://www.crossfit.com/cf-info/faq.html#General3

Try not to compare the time spent on CrossFit WODs to what you're used to. Time spent doesn't indicate progress and in some cases with CrossFit, it's precisely the opposite. Stick with us long enough to go through "Murph", or "Filthy Fifty". Some WODS will take more than 30-45 minutes, vice WODs like "Fran" where it’s over before you can say “why are my lungs on the floor?!” (my current best for her is 5:14, with some people getting sub-2) All of these WODs take into account different things. -Constantly varied.
For many people, the Mainsite WOD is "it" for the day and should be enough for most, whereas some of us supplement on occasion with WODs from GWOD, CrossFit Football, or CrossFit Endurance for example.
I would advise you stick to just the mainsite with modifications as needed for a good 2-3 months and then go from there. –likely banjo will come along and explain thise far better than I have.
–Good luck!

Comment #118 - Posted by: Josh Garage at January 16, 2012 1:22 PM

It's awesome to see the torch still burning at SpitFire CrossFit! Don't forget to spread the word when you get home...our Airmen deserve better than the A1 version of fitness!

Comment #119 - Posted by: Ed at January 16, 2012 1:23 PM

twardzik - totally agree with bingo. WOD itself is sufficient. and at full intensity, i actually do better with a 2-on, 1-off.

mo recovery = mo betta

Comment #120 - Posted by: Mel/38m/5'10"/175 at January 16, 2012 1:25 PM

Speak of the devil. And a typo on my part, bingo, not banjo... apparently Deliverance on the brain.

Comment #121 - Posted by: Josh Garage at January 16, 2012 1:29 PM

7:13

I must admit i use to hate wallballs, but after the last couple of weeks, i have learned to love them!!! With that In mind... It doesnt mean im any King of wallballs, but im getting there :D

Comment #122 - Posted by: Pram at January 16, 2012 1:43 PM

Wow. No mention of the masters at all in the Games highlight reel? That's quite a diss.

Comment #123 - Posted by: Mark Cooper at January 16, 2012 2:16 PM

6:09. Sub a 18# ball as I didn't have access to a 20

Comment #124 - Posted by: Chuck at January 16, 2012 2:18 PM

M/45/5'11"/177

Saw a couple of posts where folks didn't have access to a 20# WB. If you want to get the same effort from, say, a 14# ball, you could add a few extra reps per set. That'll skew your times a bit, but give you the same intensity.

If you don't have wallballs, and want to do thrusters, you really do need to increase the weight; i.e. "thrusting" 20 lbs without the weight traveling to the 10-ft mark is not the same. Try doing 30 or 40 lbs--a 15 or 20-lb dumbbell in each hand for example.

I'm no expert CF'er or a trainer...I did a lot of subs in my early CF days.

Did yesterday's 5K today: 24:27 (1% incline on treadmill). I'm happy anytime I can run a sub-8-min mile pace at 5K or longer.

Comment #125 - Posted by: JPZ at January 16, 2012 2:32 PM

Way behind
Made up tabata this, results there
Laura

Comment #126 - Posted by: power-girl at January 16, 2012 2:47 PM

@ SethD,

If you're out there...THANKS! You're the only one who responded to my 13 Jan question regarding plateauing on my lifts.

Like you, I tend to be a do-it-yourselfer. Fortunately, they've recently started "Tactical Fitness" (CF by another name) at the Offutt AFB Field House, and there are some istructors that can help...if I'll actually let 'em.

I'll keep focusing on form; even if it means dropping some weight. I did find "CrossFit Strength" that I may use when I have a workout day during a CF Main rest day (I'm 5 on, 2 off due to my distance from the gym). That'll give me an occasional strength-biased workout, but not overdoing it.

Cheers,
JPZ

Comment #127 - Posted by: JPZ at January 16, 2012 2:48 PM

7:23 w 30 lbs wall ball

Comment #128 - Posted by: holmes11b at January 16, 2012 2:49 PM

As rxd
5.55

Comment #129 - Posted by: Jonblaze at January 16, 2012 3:21 PM

6:45 w/14# ball (all I got, baby!)

Comment #130 - Posted by: Graig - M/31/5'9"/185 at January 16, 2012 3:28 PM

36/M/6'00/186

5 rds at 7:42
6 rds at 10:04

A little confusion during the WOD. Pretty sure that round 5 wrapped at 7:42, but I did another because I forgot to write the #4 check mark down. So, 6 rds in 10:04.

DD

Comment #131 - Posted by: Dan D. at January 16, 2012 3:37 PM

As rx'd

6:32

Comment #132 - Posted by: al deezy at January 16, 2012 3:39 PM

M/34/5'7"/195

Rx'd 5:32

Comment #133 - Posted by: Jason M at January 16, 2012 3:43 PM

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 5 HSPU per round
Wall ball x 5-5

As rx'd: 5:41
Foam roll after

Comment #134 - Posted by: Sesoku at January 16, 2012 3:51 PM

m/17/6'0"/185lbs
8:15
subbed knees to elbows for toe to bar because my bar was too low. definitely could have gone faster because of long walk between stations

Comment #135 - Posted by: jack wallace at January 16, 2012 3:53 PM

7:57 as rx

M/22/167/5'10"

Comment #136 - Posted by: Mike S. at January 16, 2012 4:05 PM

6:58 used 26lb mb

Comment #137 - Posted by: jesse m/32/5'8"/170 at January 16, 2012 4:23 PM

f/42/180/5'11"

Hanging from a bar is hard on my shoulders. Hauling my toes up to that bar is possible for only a couple of reps. I elected to do hanging leg raises and tried for all I was worth to keep my shoulders activated. Never the less, at the end of the leg raises, my shoulders felt worse than my abs. I suppose the shoulders will adjust eventually.

20# wall (air) balls to a 9 foot target.

8:44

Then I worked on my GHD situps... 3 x 10 reps.

Comment #138 - Posted by: JuliePlatt at January 16, 2012 4:32 PM

8.47 as rxed

Comment #139 - Posted by: Kyle A. at January 16, 2012 4:41 PM

5:02

w/ homemade medicine ball (21# sand-filled basketball, duct taped to perfection)

Comment #140 - Posted by: Ken at January 16, 2012 5:00 PM

extra recovery day today:
5min elliptical
3 sets:
10xpullup strict, 12xdips, 15xknee raises
3 sets:
8xcable row 150#, 10xDB incline press 65#
3 sets:
10xleg extension, 10xham curls

Comment #141 - Posted by: brian p m/34/5'8-1/2"/170 at January 16, 2012 5:12 PM

50/m/180
Sub'd
7G wall balls
Leg swings to head on dip bar

Comment #142 - Posted by: IBZIM at January 16, 2012 5:17 PM

7:54

Comment #143 - Posted by: ibzim at January 16, 2012 5:20 PM

Hmm.. My comment from last night seems to have disappeared. The Level 1 Cert at Trident Crossfit was awesome. Thanks to Chris, Todd, Rob, Steve, Erica, Chriss, Andrea, and my fellow attendees for a great weekend. I learned so much. I highly recommend taking the course if you are on the fence.

Comment #144 - Posted by: David Drazen at January 16, 2012 5:22 PM

5:10 with 45lb thrusters.
-I am a little disappointed, that this long weekend is effecting my fitness.

Comment #145 - Posted by: Magnus 26/5'8"/160-165 at January 16, 2012 5:30 PM

14 lbs ball 15 reps
Toes to bar using box to jump and assist

10:15

Gassed

Comment #146 - Posted by: Ape teach at January 16, 2012 5:31 PM

Injured knee, no rowing, running, jumping or squats for a while
5 Rounds of 12
Push-ups
Pull-ups
Knees to elbows (pull-up bar not high enough for T2B
10:02
M/54/6’/205
Garage Crossfit enthusiast

Comment #147 - Posted by: Pete In Sun City at January 16, 2012 5:38 PM

My body is going to do what I tell it. "Knees bend!" Done!

Comment #148 - Posted by: "DWASH" at January 16, 2012 5:54 PM

6:56 as rx'd
Tough wod,,,t2b were the worst part,I started great but lost my kip rythm on rds 3,4 and 5.

Comment #149 - Posted by: Robert Norman at January 16, 2012 6:04 PM

As rx'd 5:41.

Comment #150 - Posted by: Kurt M/38/190lb. at January 16, 2012 6:07 PM

@Josh Garage - post 57

Thanks for the video - I think I'm going to far back on each rep - overkipping each rep - so every rep looks like the first one that is demonstrated in the video.

I'll give that a try.

Thanks again

Comment #151 - Posted by: texinma at January 16, 2012 6:08 PM

Med ball in use so subbed 20lb DB front squat push press and mistakenly did knees-to-elbows rather than toes-to-bar:

6:05

Comment #152 - Posted by: dsm19 M / 33 / 6'0 / 210 at January 16, 2012 6:08 PM

Did the Level 1 Cert in Toronto this weekend and it was amazing!! The instructors were second to none. I had a blast and encourage anyone thinking about their Level 1 to just do it!!! Worth every penny :)

Comment #153 - Posted by: Becki Couling at January 16, 2012 6:09 PM

Josh Garage - Thanks for the video. Longer thanks somewhere in the spam filter...

Comment #154 - Posted by: texinma at January 16, 2012 6:11 PM

M 51 6'2" 195
8:37 subbed hanging knees to chest
Burgener warm up and did some snatches - having trouble keeping my elbows straight in the second pull. Keep wanting to pull with my arms too early - any tips for overcoming that?

Comment #155 - Posted by: bobr at January 16, 2012 6:16 PM

12:54 sec

12 WB 20 lb ball

Mod=6 T2B plus, 10 knees up,

312lb, 6-1, 41

This is my first actual T2B*** day--it was nice.
Started at 460+lbs 2years ago.

***It is a nice feeling to get the toes up above shoulders which is my T2B!! Someday they may touch...maybe next year :-)!

Comment #156 - Posted by: Jim at January 16, 2012 6:27 PM

13:22

12# ball

Comment #157 - Posted by: flyingfleet at January 16, 2012 6:28 PM

M - 24 - 6'2"- 200lbs

As RX'd
3:55

Comment #158 - Posted by: scott bauer at January 16, 2012 6:43 PM

M/42/263#/6'3"

Deadlift 5-5-5-5-5
205-255-265-275-285 new PR w/new hip

WOD as rx'd with 22# ball
8:49

Comment #159 - Posted by: Halvy at January 16, 2012 6:49 PM

Sub'd 20# db press for wall balls and did knees to elbows.

5:55

Comment #160 - Posted by: Abhi at January 16, 2012 6:53 PM

WOD RX'd @9:01 20# ring
I hope while I work this gets better with time.

Comment #161 - Posted by: Sam O at January 16, 2012 7:11 PM

WOD RX'D @9:01
20# BALL, toes to bar on rings.
I hope while I work at it that the time gets better.

Comment #162 - Posted by: Sam O at January 16, 2012 7:13 PM

M/23/6'4''/237

5:53

30lb DB thrusters
First set knees to elbows
Next 4= Knees above waist

Comment #163 - Posted by: Dwayne at January 16, 2012 7:19 PM

7:14 but I messed up and did 15 reps wallball/TTB each round.

Comment #164 - Posted by: CPT Hoolie M/41/5'11"/213 at January 16, 2012 7:52 PM

m/39/5'6"/155

9' wall ball, 10' outside snow blowing.

Grip blew up and i could not hold the bar last set?

6:20

Cash out

Push, pull, squat, sit 1805.

Comment #165 - Posted by: Paul at January 16, 2012 8:02 PM

I'm so glad I attended the level 1 cert this past weekend at Colloseum. Huge breadth of knowledge was delivered with enthusiasm and eagerness. I learned a ton about the methodology of CrossFit and also became much more aware of my own critical faults. To anyone debating taking the cert... Do it!!! Much thanks to all the instructors for a great weekend.

Comment #166 - Posted by: Jordana at January 16, 2012 8:46 PM

5:44

Sub 20lb dumbell thrusters for WB. First set of T2B unbroken - finally got my kip!

Comment #167 - Posted by: Sheldon N (M/34/6'/183) at January 16, 2012 8:54 PM

5:20 rx'd

m/27/6'0/180

Comment #168 - Posted by: sibbs at January 16, 2012 9:48 PM

Jeff @ 2.0
4:09
Last round of ttb broken 8-4.
Otherwise unbroken.

Comment #169 - Posted by: Jeff and charity @ cf snohomish at January 16, 2012 10:00 PM

Jeff @ 2.0
4:09
Last round of ttb broken 8-4.
Otherwise unbroken.

Comment #170 - Posted by: Jeff and charity @ cf snohomish at January 16, 2012 10:00 PM

5 Rounds
15:30

12x12kg Bb Thruster
12 hang T2B

M/29/71kg/171

Comment #171 - Posted by: BrandonLee at January 16, 2012 11:05 PM

7:49

15# ball
The bar had some swing in it (did it help?)

Comment #172 - Posted by: coyo at January 16, 2012 11:33 PM

7:28

Sub'd toes to bar with Floor Whipers. Didn't have a pull up bar available. Didnt know it would work my grip and shoulda like it did. And forced me to go unbroken each time. No way did I want to go through the hassle if heaving that bar up or putting it down more than necessary.

Comment #173 - Posted by: Jclinam at January 17, 2012 12:12 AM

6:19 rx'd

Comment #174 - Posted by: B-Mo M/34/6'/195 at January 17, 2012 12:46 AM

10:45 rx'd

Comment #175 - Posted by: Ohio at January 17, 2012 2:22 AM

my first WOD

15:38

Comment #176 - Posted by: dominic toth at January 17, 2012 3:54 AM

M/36/6'3/195

Warmup
25 Jumping Jacks
Joint Articulations

3 rounds of:
5 skin-the-cats
15 OHS (w/PVC pipe)
15 pullups
15 pushups
15 situps
15 good mornings (w/PVC pipe)
30 sec sampson stretch

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

11:07
grip during TTB was limiting factor. First two round unbroken, then 2-3-4 sets/rnd. WB were easy, but need to figure out a better arrangement for garage gym. Had to throw ball straight up...

Then... skiing for the day.

Comment #177 - Posted by: Lars at January 17, 2012 5:46 AM

Subbed 45# Thrusters for Wall-balls.
6:48

Then 4 min. AMRAP of Handstand Shoulder touches - 75 each side.

m/39/74"/205# CF start-date 2/10/11

Comment #178 - Posted by: Daniel Murdock at January 17, 2012 6:40 AM

m/28/6'3/195

7:15

First time doing T2B. Wow.

Comment #179 - Posted by: Paul at January 17, 2012 6:50 AM

7:20

Comment #180 - Posted by: mlt at January 17, 2012 6:53 AM

I am fairly new to CrossFit. However, I have been following the prescribed WOD's for a month now. I rested Sunday because I went to church. Yesterday I did Sunday's WOD and Today yesterday's WOD.

40 y/o Male/188 lbs/5'9"

5K in 25:18 (I was struggling a little bit, very hilly).

12WB/12TB 6:12 (TB's kicked my butt)

Comment #181 - Posted by: RaSheed at January 17, 2012 7:18 AM

Subbed wall balls w/ 25# db thrusters

8:08

Comment #182 - Posted by: JFA at January 17, 2012 7:19 AM

as rx'd

7:40

Comment #183 - Posted by: Bells at January 17, 2012 7:57 AM

6:35 as rx'd. hung on by fingertips the last two rounds.

Comment #184 - Posted by: Eli Saggy at January 17, 2012 9:28 AM

I only have a 15lb med ball to do the wallball. other than that great workout!

11m33secs...going for 8minutes next time.

Comment #185 - Posted by: sin sengmanyphet at January 17, 2012 9:39 AM

9:34 rx'd. Did wall balls outside and my hands were tingling by the time i got back inside for T2B.

Comment #186 - Posted by: cm at January 17, 2012 9:48 AM

Also did, 12, 9, 6, 3 of MU and squat snatch at 115 lb. Mainly going for form, finished in a littl over 30.

Comment #187 - Posted by: cm at January 17, 2012 9:50 AM

7:10 Not bad. later learned how to improve my T2B. Bet I could have shaved 30sec with the upgraded technicuque.

Comment #188 - Posted by: Jacob Hayes at January 17, 2012 9:54 AM

7:52 as rx'd

Comment #189 - Posted by: SB at January 17, 2012 9:55 AM

M/26/5'7/150

5:56 RX'D

Comment #190 - Posted by: Brat at January 17, 2012 10:20 AM

7:30 Rx

Comment #191 - Posted by: Brad 6'4"/'195/31/M at January 17, 2012 12:47 PM

M/26/5'7/170

6:30 as rx'd... T2B!!!

Comment #192 - Posted by: Adam Penaflorida at January 17, 2012 12:53 PM

9:39 Rx. My sand filled duct taped overweight basketball sprung a leak, but I kept going. Sand got stuck to my shoe, so I scuffed up my bar when doing ttb. WB shots unbroken, ttbs very broken. Should have scaled to 12/8 to keep the intensity up. Hands very numb. Wb shots outside in the 17 degree F Winter. Ttb in unheated garage, maybe 35 degrees.

M/37/195/6'1"

Comment #193 - Posted by: Phil G at January 17, 2012 12:59 PM

CFWU x 3

Did Back squats first

As Rx'd
9:23

T2B split after 1st round

Comment #194 - Posted by: F15E_WSO/M/49/72"/180 at January 17, 2012 1:22 PM

@Brian MacKenzie, Trail running: in addition to the puffs of dust, you can hear the difference, too.

Comment #195 - Posted by: swdhj at January 17, 2012 2:08 PM

M/34/6'3"/200

Subbed 45# Thruster for WB
5:33

Comment #196 - Posted by: Ben S at January 17, 2012 2:10 PM

F/42/5'5"/127

14# ball 8:07
followed by three sets of 12 kb swings (45#) and dips (not for time!) Pleasantly tired. :)

Comment #197 - Posted by: Tine Neff at January 17, 2012 2:22 PM

6:53

Comment #198 - Posted by: Jonesy Boy at January 17, 2012 2:25 PM

4:20 as Rx'd

couldn't hold my pen to write down my time for like 10min afterwards hahaha. GREAT WOD!

Then 15-12-9 of
Ring Dips
Ring Rows in 2:09

Comment #199 - Posted by: Eckers 22/M/6'/189lbs at January 17, 2012 3:07 PM

Five rounds for time of:
12 20# thrusters
12 Toes-to-bar/progression
Time=6:23

Comment #200 - Posted by: Cruz at January 17, 2012 3:09 PM

6:12, 45' between stations

Comment #201 - Posted by: Jetté 42/M/5'11"/170 at January 17, 2012 3:10 PM

12mins. The T2B kill me

Comment #202 - Posted by: egan m/5'9"/165 at January 17, 2012 3:21 PM

M/31/5'11"/175

as Rx'ed

7:00

BALL.... SMOKER..... :-/

Comment #203 - Posted by: hill2jb at January 17, 2012 3:38 PM

M/35/5'4"/145lbs
As RX'd
4:50

Comment #204 - Posted by: Matt Burritt at January 17, 2012 3:58 PM

Boz dont listen to Joe. keep the hair! awesome cert this weekend. thanks guys

Comment #205 - Posted by: Greg Crosby at January 17, 2012 4:02 PM

7:33, before going home from work.

Comment #206 - Posted by: ScottMacArthur at January 17, 2012 4:29 PM

7:40 as rx'd

:)

Comment #207 - Posted by: Saam at January 17, 2012 4:48 PM

7 and lots of change. T2B need considerable improvement, but progress is being made.

Comment #208 - Posted by: Xman at January 17, 2012 5:18 PM

8minutes something.

As rx'd

Comment #209 - Posted by: AGL at January 17, 2012 5:22 PM

Male 169lb 5'7" Rx 3:49

Comment #210 - Posted by: Alex b at January 17, 2012 5:26 PM

subbed thrusters w 45lbs and ghd type situps using bench

3:49
subs were of course much faster.

Comment #211 - Posted by: Kevin McClellan 50/195 at January 17, 2012 5:51 PM

24:44 as RX'd

Forever but at least I finished. First time doing t2b.

M/34/5'9"/220

Comment #212 - Posted by: Bill Hunter at January 17, 2012 6:06 PM

5 rounds...
12 20# Dumbell Thrusters
12 K's to E's
7:32...
Good Workout
Then
8:00 X Trainer

Comment #213 - Posted by: dyagg at January 17, 2012 6:48 PM

25# Ball
9:10

Comment #214 - Posted by: Mad Max at January 17, 2012 6:49 PM

8:28
20# db thrusters

Comment #215 - Posted by: Matthew m/31/6'2"/175 at January 17, 2012 7:14 PM

Five rounds for time of:
(sub'd) 12 35# DB Thursters
12 Toes-to-bar

And did them in reverse order ...
TTB killed me. must ... work ... on ... core !

Comment #216 - Posted by: Scott (M/48/5'10"/195) at January 17, 2012 7:20 PM

6:30

Comment #217 - Posted by: B. Rhaly at January 17, 2012 7:23 PM

M/36/6ft/187lbs
9:01 (with having to run 50 yes from ball shot to bar...fcukin' globe gym

Comment #218 - Posted by: Vinsanity at January 17, 2012 7:37 PM

M/46/220/74
5 sets of:
12 WB (20lb)
6 T2B
6 V-Situps
Time: 7:13

Comment #219 - Posted by: Gerry L at January 17, 2012 8:11 PM

9:43/ 25lb ball

Comment #220 - Posted by: gpdjmac1 at January 17, 2012 10:00 PM

43/m/176cm/73kg

Five rounds for time of:
12 Medicine ball squat clean thrusters, 20 pound ball
12 Toes-to-bar

7:24

Not enough room height for wallball shots. Kipping toes to bar.

I was tired of subbing dumbbells thrusters (I think those are too fast) so I invented the medball squat clean thruster.
The medball travels a longer distance, the move explosive and one rep takes about as long as a wallball rep.

Comment #221 - Posted by: Memuc at January 18, 2012 1:11 AM

M/23/188cm/77kg

12:48

Subbed 17.5kg DB thrusters for wallballs, knees-to-elbows for toes-to-bar

Comment #222 - Posted by: Brett at January 18, 2012 3:17 AM

As rx'd- 7:28

Comment #223 - Posted by: DanEOD at January 18, 2012 4:47 AM

M/40/190/5-1
RXd. 5 rnds, splits were.
Five rounds for time of:
12 Medicine ball squat clean thrusters, 20 pound ball
12 Toes-to-bar

wall balls then TTB
.26/ .25/
.33/ .32
.35/ .32
.35/ .33
.37/ .38 (broken) = 5.27

The shoulder work out
5x5 Shoulder press 95-105-115-125-130
5*3 push press 135-145-155-165-170
5*1 push jerk 175-185-195-205-215.

Comment #224 - Posted by: Matt A at January 18, 2012 6:14 AM

7:32 as rx'd......Greg Everett must be of the supernatural.

Good work everyone!

Comment #225 - Posted by: Don from Mabank, Tx at January 18, 2012 9:25 AM

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

8:23

Comment #226 - Posted by: RHJ at January 18, 2012 9:27 AM

28/m/5'11"/185to190
As rx'd
6:39

Good competition!

Comment #227 - Posted by: justaman - liberty, sc at January 18, 2012 9:35 AM

As Rx'd

6:36

m/45/6'4/175

Comment #228 - Posted by: knodes at January 18, 2012 9:36 AM

Rx'd with 20lb vest, 8:00, t2b slowed my time mostly cause of grip.

Comment #229 - Posted by: Chris B. at January 18, 2012 9:56 AM

5:35
sub thruster for wb

Comment #230 - Posted by: mrd m/27/5'10"/200 at January 18, 2012 10:50 AM

10:30

Comment #231 - Posted by: Eric B at January 18, 2012 10:55 AM

6:16
15-lb medicine ball

Comment #232 - Posted by: georgecole3 at January 18, 2012 11:11 AM

The Trident, VA cert was probably the best weekend in my training career. The coaches were incredible, the fellow trainees were awesome, and I got to meet and learn from my hero, Chris Spealler. The box was great too, tons of great equipment and lots of space.

Comment #233 - Posted by: Jonny Slick M/22/5'7"/145 at January 18, 2012 12:42 PM

14:07

Comment #234 - Posted by: Aaron at January 18, 2012 12:57 PM

The Cert this weekend was an amazing experience!

Comment #235 - Posted by: Michael Robichaud at January 18, 2012 1:19 PM

Subbed 20# db thrusters:

6:32

Comment #236 - Posted by: tgremillion M/30/6'1/185 at January 18, 2012 2:37 PM

2012-01-18: 5:22.

Comment #237 - Posted by: gs at January 18, 2012 2:53 PM

C-
16# WB 9'-10'
5:02

Comment #238 - Posted by: Jeff & Charity @ CF Snohomish at January 18, 2012 3:43 PM

Substitute Wall Balls with 12 x 125 thrusters

~13

Comment #239 - Posted by: Jbone1988 at January 18, 2012 4:16 PM

Mrs. Miyagi
14# WB shots. Rest as Rx'd.
8:42

Comment #240 - Posted by: Miyagi m/31/170.2# at January 18, 2012 6:21 PM

I completed the L1 out of CF Hampton Roads. By far one of the best experiences I have had to date. Amazing, amazing staff. Chuck and his team were outstanding. I took advantage of every second to get answers from the best in the business and they were just as excited to help!
Worth Every Penny.

Comment #241 - Posted by: Mason at January 18, 2012 8:31 PM

2012-01-18: 5:22.

Comment #242 - Posted by: gs at January 19, 2012 2:41 AM

Strength 5 x 5 squat cleans first then Rx'd this one in 5:42.

M/46/5'8"/146

Comment #243 - Posted by: Eric at January 19, 2012 6:15 AM

As RX'ed:

6:37

Comment #244 - Posted by: JC/M/29/68/163 at January 19, 2012 10:39 AM

4:55
sfar/bg

Comment #245 - Posted by: jtoops/200 at January 19, 2012 1:19 PM

RX'd this one and added in 12 Push ups - 9:20

Comment #246 - Posted by: Trevor de Souza at January 19, 2012 2:04 PM

8:02 sub'd 40lb dumbell thrusters for wall ball

Comment #247 - Posted by: Laney 28/m/5'8"/150 at January 19, 2012 2:35 PM

F/41/5'6"/145

14# ball to 9'

10:36

Comment #248 - Posted by: mom to five at January 20, 2012 3:28 AM

4:52
subbed 12 kg dumbbells for the wall ball
subbed toe-through-rings for toes-to-bars

Comment #249 - Posted by: Mik at January 20, 2012 5:14 AM

Subbed 12 kg dumb bell thrusters, that is...

Comment #250 - Posted by: Mik at January 20, 2012 5:39 AM

11:46

At JC...did wallballs right next to the pull up bar...still pretty lousy at toes to bar

Comment #251 - Posted by: Cleveland at January 20, 2012 8:40 AM

M/ 37/ 134 lbs/ 5'-6"
As Rx: 6:05
I used rings instead of a bar... the only pullup bar in my gym is wall mounted, closely to the wall, so any backward motion and you'll hit the wall, and basically end up doing all your toes to bar as singles... no kip, no swing... much much harder and slower...
GREAT WOD... my body was zapped, actually my arms were tired as I think I was grabbing the rings too tightly when doing the T2B. I was not concentrating enough on heel drive, but it was still not too bad.
T2B is one of my strengths and wallballs are a goat... a goat I've been working on a little here and there, so they're getting better.

Comment #252 - Posted by: anton at January 20, 2012 11:10 AM

4:01 as RX'd!

Comment #253 - Posted by: MW at January 20, 2012 2:06 PM

5:45 as rx'd

Comment #254 - Posted by: James M/29/5'7"/155 at January 21, 2012 8:08 AM

8:45

Comment #255 - Posted by: nsb at January 23, 2012 8:42 AM

M/173/5'7"/32
as rx'd 7:59

Comment #256 - Posted by: Mark S. at January 23, 2012 10:39 AM

4:54 (4 rounds)

Comment #257 - Posted by: gb 44/m/71"/185# at January 23, 2012 3:17 PM

6:03

Comment #258 - Posted by: MikeyPaul/m/30/170/5'8" at January 23, 2012 4:29 PM

8.58

Was at home and had to use rings to do toes to bar. It's not my strong point to begin with, but the swinging forced me to reset a lot.

23# med ball.

Comment #259 - Posted by: Scratchy at January 23, 2012 4:30 PM

As RX'd 6:28
Wallballs all unbroken
First 2 rounds of toes to bar unbroken, imploded on last 3 rounds

Comment #260 - Posted by: Brian M/30/5'9"/179 at January 24, 2012 11:39 AM

M/39/68"/187
As Rxd 4:57

Comment #261 - Posted by: pidi at January 24, 2012 3:48 PM

8:57

Comment #262 - Posted by: Pacers at January 25, 2012 4:40 PM

M/42/5'8"/174

As Rx'd: 6:20

Comment #263 - Posted by: Jon Craig at January 25, 2012 4:51 PM

WB: 20lb x12
K2B: x12
5 rounds, 8:30

Comment #264 - Posted by: Harpo m/44/5'7"/145 at January 25, 2012 4:53 PM

11:27, had to book across gym between T2E and wall ball.

GSLP
Squat 2 x 5, 245#, 7
Bench 2 x 5, 185#, 11
Curl 2 x 8, 60#

Comment #265 - Posted by: Crossfit Chris at January 25, 2012 5:24 PM

11:37

did 3.75mi trail run prior in 43:46 w/ Glen

Comment #266 - Posted by: kevin o at January 25, 2012 8:30 PM

01/26/2012

10:59

Comment #267 - Posted by: TommyKrackCorn at January 27, 2012 12:58 PM

m/38/5'9/181
Done after back squat WOD so already warmed up.
6:13
Little disapp w/time. Ran out of steam on last couple of T to B rounds. Last round very broken.

Comment #268 - Posted by: jrm at January 28, 2012 11:02 AM

As Rx'd: 6:58

Comment #269 - Posted by: Dennis M/28/6'0/185 at January 30, 2012 1:55 AM

10:09

Comment #270 - Posted by: simswhilljr at January 30, 2012 5:23 PM

51/m/190

8:38

Comment #271 - Posted by: denob at February 1, 2012 6:06 AM

CF WU

Five rounds for time of:
12 Wallball shots, 20 pound ball (subbed 15lb DB thrusters)
12 Toes-to-bar

8:22 - had to break the toes to bar into 2 at a time by 3rd set

Comment #272 - Posted by: TZ at February 1, 2012 2:10 PM

5:27 As Rx'd

Comment #273 - Posted by: fathertyme 33/m/6'/170 at February 2, 2012 7:40 AM

10:09

Comment #274 - Posted by: simswhilljr at February 2, 2012 2:43 PM

Five rounds for time of:
12 Dumbbell Thrusters, 25 lb dumbbells
12 Toes-to-bar

7:24

First time doing real TTB's for a full WOD! Felt pretty good about the effort; just getting them up there was a challenge.

M/27/5'11''/195

Comment #275 - Posted by: Kent at February 3, 2012 4:25 PM

Time 9:13

Comment #276 - Posted by: Jeff Gebbie at February 3, 2012 8:28 PM

6:55

Comment #277 - Posted by: josiah at February 5, 2012 9:15 AM

9:43, 13 lb ball

Comment #278 - Posted by: tum1 at February 5, 2012 9:17 PM

sub 25 # Thruster

7 54

Comment #279 - Posted by: PaulDiane at February 6, 2012 12:13 PM

8:42 as rx

Comment #280 - Posted by: SF at February 11, 2012 12:14 PM

08:01
12 db thrusters 35lb

preceded by BS x5 80,85,90,95,95

Comment #281 - Posted by: zenoperegrinus at February 20, 2012 12:01 PM

CFWUx2
8:15

Comment #282 - Posted by: Doug at July 17, 2012 4:18 PM

18lb
6:08

Comment #283 - Posted by: sr at January 14, 2013 12:37 PM
Post a comment






Remember personal info?