OHS@45#
Back squat@95#
PR!

Holy serratus BatMan !!

Biggest loser on NBC is doing Fran on tonight's episode. And all credit went to Bob as his work out!
Hope the show got permission to use this.

Keep working 90s small you'll get 70s BIG one day.

70 Straight burpees!!! Have the puke bucket handy.

Can't wait, this one looks fun!! Was planning on doing this at lunch break, and catching up on Tyler after work. I guess I'll be tired tomorrow night.

@ Josh....holy crap dude settle down CF didn't invent thrusters and pull ups.

For once, I am glad to be a newb. Cant wait to see the scaled version on brandx haha

Tony-
My point is that they used a WOD, term they also used, called Fran and didn't give credit where credit is due. Was a Thruster-PU combo called Fran before CF?
I am a fan of the Biggest Loser and how it helps people get healthy after falling off track.
But credit should always be given to the proper sources. Just a matter of principle.
Glad to see mainstream health and fitness use the best possible methods and principles.
I will deliver my comments in a better fashion next time.

Bob has been pretty open about using crossfit workouts this season. I hope we don't ever get to the point where we have to put "brought to you by Reebok Crossfit" every time we mention a WOD, haha!

Spencer Hendel did today's WOD in 14:53. Enjoy!

I wonder what WOD we'll see later this week?? Maybe if I just think of a "certain" WOD but backwards?!?! Hmmmmm....

Did 150 burpees in 10:11 today, so whats another 70 tomorrow.

10:16 Rx

Wow...

Eric 14:50
Brandin 16:02
Rx'd

13:09
Sub GHD=Brutal

Planet fitness would kick those people out for doing fran in their gym, whats really goin on here? Do I smell some more endorsements coming on?

Just wanted to thank crossfit, because today I completed my first ever muscle-up. A skill that seemed ridiculously out of reach until today!!!!

Anybody have a good solution to preventing blisters/skin tears from doing muscle ups? Tried tape, but that restricted a lot of hand mobility.

Like Brian said there were discussions between Bob and Glassman prior to the season even beginning, according to some sources. And even if your average Joe doesn't know they're doing CF, those participants may be more willing to join their local box after the season as they'll have already drank the kool-aid.

As far as the WOD for today, call me a psychic, Thursdays post may look very backward. MikBu knows what I'm talking about.

Turbo here is an old school video by Andy Petranek owner of CFLA.

http://vimeo.com/4895278

Whats the name of the song in the demo? I cant seem to find the title.

'those burpees suck'?

I have a question, does it matter if hand stand pushups are done away or toward the wall? I know everyone does it away from, but I was wondering the reason.

Wednesday 120201 in 22:23

Well if you look at the geometry of the handstand position, your back will be naturally arched to keep that upright "hollow body" position. (see vids if you don't get that) If you faced the wall you couldn't close enough t get fully upright. Im new to them myself, and love them to death, great skill to have. Sub judo pushups if you don't fully have them.

23:11
Hspu and burpees were a no go

14:54

fail
30 hspu smith machine assist
20 jumping pullups, sets of 5
50 kb 1.5 pood, 5 x 10
60 situps, 4 x 15
40 burpees, 8 x 5
16:00
shoulder injury inhibiting full movements

I SUCK AT PULLUPS. Any tips on how to improve pullups outside of the wods?

17.22 RXd

My scaled / Mod version......First ever Crossfit WOD off the site I have attempted!!!

30 Jacknife push ups
20 Pull ups
25 Kettlebell swings (15kg dumbell)
40 sit ups
25 Burpees

Ouch...Ouch...16:41

20:16 Rx

hand stand Push Ups with parallettes

19:18

#23 Mike.. yes you are right that is the Sealfit workout called 'those burpees suck'..

rx'd 17:11

pukie visited at burpee 35

1st WOD so couldn't kip did pike pushups vertically insted of handstand and used a 2 poise kn insted of a 1.5 to make up for the pushups time was 14 mins 34 secs
seemed pike a hardone for a first WOD but loved it

To all the whiners about Biggest Loser using CrossFit without permission, did you not know that they paired up? It's all one big commercial product now. Reebok, CrossFit, and Biggest Loser. Sponsors for the show are now Brita, Progresso Soup, Planet Fitness, Subway, AND CrossFit.

17:48:69 as RXd

43/m/176cm/72kg

As rx'd

16:14 PR (last time 18:35 PR)

HSPUs head to floor (6-5-4-3-3-3-3-3, don't go to failure, 3:30)
30 butterfly pull-ups, 10 regular kipping pull-ups
KB-swings 30-13-7 (grip issue after butterfly pull-ups)
Unanchored abmat sit-ups unbroken
Games standard burpees, started slow (10 reps on the minute) and cut down the rest towards the end, worked nice (about 6 minutes).

Did 10 extra burpees just in case I'd lost count and finished with those at 17:00.

My guess is that we'll do this one backwards on friday.

21:42

Rx'd - 18:00

24.30 "sort of" rx.

The handstand push ups were taking ages ( in 2's and 3's) so i got on with the other exercises, but went back to the HSPU's at each break, The burpees sucked

m/46/185

17:50

15:48
strict hspu
chest to bar pullups first break at 15 pullups could go longer
less breaks next time and hurry on the burpees

m/43/5'6"/150

30# kbs
20:17

17:50

Am I the only one missing Bingo's post ? Looking forward for this WOD...nhaaaa not really looking forward :)

m/33/6'3/250
30 standing military press 150
40 assisted pullups
50 swings 30lb Db
60 sit-ups
70 burpees, 7 sets of 10 30 sec rest between

time 28:00

20:32, 1 pood KB

21m20s - 12m30s of burpees

15:32

This will be a punisher!!

M/44/5'11"/200

30 HSPUs (with 1/2" bands down to Abmat)
40 Pull-ups
50 KBS (1.5 poods)
60 Unanchored sit-ups
70 Burpees

25:35

26:07/30 .5 pood OH lock outs (video)/40 (20 kip, 20jump)/50 1 pood/60 SU/70 burpees.. #54 got me out of the tent to the rocks
Camp Bastion, AFG

21:49 Rx'd.

FOB Salerno

M/47/215

18:38

Rx'd - 17:07 (abmat butterfly sit ups)

As Rx'd

Time: 22:00

Felt really good doing this WOD today.

RX'd
22:09
Hurtin bad... great workout though
Stunned everyone else in my gym with it

As rx'd 12:40
57 yoa 5'6" 165

17.85.

F/41/5'6"/150

20 band-assist HSPU to AbMat+1"board
30 kipping pull-ups
40 KBS, 1 pood
50 unanchored sit-ups
60 burpees

20:58

Rough on the back after yesterday. 25:50

Good WOD, as rxd
19:50

M/44/5'9"/205

14:00 As Rx'd

M/43/73"/250
~38:50, but somewhat modified
Did 30 x 135-155# push press instead of handstand pushups (took 7-8 min)
Did 30 situps on GHD vs. floor, then 30 on floor
70 burpees on parallelettes vs. to the floor

Did 20 continuous (kipping) pull-ups this AM, which is a new PR for me!

EW

M/34/6'3"/200
19:38 (PR)
Slogged through the HSPUs... again.
Prev:
22:10

32:30 I couldnt get right on my burpees, i had to break them up. My time=No Bueno. There was no mercy in the dojo this morning.

m/31/5'10/85kg

Rx'd 13:15

Burpees sucked after 20...then i had that sinking feeling when i realised i still had 50 to go!

18:45

Rx'd 24:55

M/172/32/5'7"
as RX'd 25:07

I have a quick question and I'm new to the site:

So if I can't do 40 pull ups all at once...do I go to the next workout and finish up the pullups later....or do I do one exercise...finish it with breaks if I have to...and then move to the next workout. I tried to read the Faq but I must of missed this piece of information.

Thanks.

@18

Check out this link for a good way to tape your hands. I recently tried this out and it provides good protection without using alot of tape.
http://www.crossfit406.com/how-to-tape-your-hands/

@Nick

Finish all the reps for one exercise in as many sets as needed and then move to the next exercise.

If you watch the videos you can see they take breaks as needed until they finish the reps

i think i might have to turn this into a chipper workout. its gonna be good

Jbreakey - Thanks man, appreciate it, that's what I figured.

M/25/189/5'9"

As rx'd 20:30

Fought off pukie halfway through the burpees

15.20
RX but had to use 55lb db for swings

As Rx'd 20:01, w/ level 4 O2 trainer.

F/38/5'/123

30 handstand push-ups
40 pull-ups
50 kettle bell swings - 1 pood
60 sit-ups on abmat
70 burpees

20:20:63

F'n Poods, most of us are in the US not Russia, use Lb's or kg's!

HSPU negatives
everything else Rx'ed

19:21

18:41
RX HSPU, pull ups, 1 pood kb

2012-02-01: 15:10@ 1:52,1:41,3:12,2:33,5:50. Sub abmat, 45#kb. 24hspu unbrkn.
2010-04-27: 19:29. Rnds@3:17,2:31,2:54,2:57,7:48. Wow, burpees killed. 

Germany, Münster

M 37/5´11/187lbs

11:56

after doing the standing military press for the push-ups, i came back and tried a diffrent method, I made an upside down L. feet on bench butt in air, shoulders point straight down. did 40 reps. this was a better fit for the hand stand push-up

I wonder if on Friday we'll do this one again, but in reverse. Last time this one showed up they had us doing it in reverse the following day. Not sure which way was harder. Notice I didn't say which way was easier. :)

My first true CF Rx!
M/27/5'9/180. 17:10
Holla!

27:55 with a 30 kg KB. Damn burpees.

20:30 1 pood KB

30/m/6'/85kg

First WOD of my life.......brutal
Was able to finish the entire thing though.

28:38

Burpees are insane

M/28/5-4/175
15 Handstand push-ups
20 Pull-ups
25 Kettlebell swings, 1 pood
30 Sit-ups
35 Burpees
15 Handstand push-ups
20 Pull-ups
25 Kettlebell swings, 1 pood
30 Sit-ups
35 Burpees
TIME=18:20

Rx'd 21:30

HSPUs on parallets were nasty - hit 15, then chipped out 3's til 30. I need to learn how to kip.

Don't have a 1.5 pood KB so used 2 pood KB. It got heavy fast.

I agree all, burpees after 20 were brutal. Still lightheaded an hour afterward. LOL

Warm up
Pull up 3x5
Dip 3x5
Squat 3x5
Crunch 3x45
Push up 3x5
Back ext 3x15
Time - 16.34.62

#68

When workouts are listed with sequential events like this one, it is a "task" workout. Once you have finished one task, you can move on to the next one. There is rarely a requirement to do any task "unbroken," which means you can break up the task into as many sets as you can manage.

The goal, as with most workouts, is to complete all of the tasks in as little time as possible. This means that sets of two or three pull-ups are going to take longer than two sets of twenty pull-ups (generally), but you should still complete all 40 pull-ups before moving on to KB swings.

There are, of course, exceptions to this and - like nearly every WOD - constantly varied means you can change it up! Just remember to always compare apples to apples. The most common deviation from what I've described above is a "Cindy" style modication, i.e. doing 5 (or 10) pull-ups, 10 push-ups, and 15 squats during Murph. Another idea is the way #86 accomplished this WOD.

As those of us that have done this WOD "forwards" and "backwards" (ask #83) can tell you, it is a different workout depending on how you choose to do it.

Good luck and go hard!!

20 HSPU (smith machine assisted)
30 Pull ups
45 KB swings, 1 pood
50 sit ups
40 burpees, 20 then 2 sets of 10 (15 sec rest)
8:01

19:07 Rx'd

Way off PR for this. The situps, of all things, really slowed me down today.

17:56 - Burpees at the end took FOREVER! Strict Handstand Push-up, Kipping Pull-ups, 55# DB for swings and Anchored Sit-ups.

Just realizing that my 17:56 was nearly two minute PR!

15:12 (hspu were to a 2 inch target)

15:12 (hspu were to a 2 inch target)

23:58
Hspu w/ feet on smith machine
55# db swings

I struggled with th HSPU! I had a hard time keeping balance to consistently do them. Any suggestions? The HSPU evolution took me some time to get through, but I didn't quit. I am strong enough, balance is my issue.

31:05:09

Burpies Suck, but I fought through! I at least finished!

16:42 as Rx'd

+a(n) (un)healthy amount of vomit...I guess that still counts as rx'd? Come on glorious rest day!

COP Zormat, Afghanistan

18:22

HSPUs probably could have been a little lower, but they were better than a couple weeks ago.

21:35
Only got 14 HSPU, had to switch to feet-up-on-wall . . and used the smallest resistance band for the last 20 PullUps. 35# KB

Great workout Crossfit Thanks!!

Had to substitute HSPups.. For 30 Wide arm push ups and 30 captains chair tricep dips..And had no KBs so put in 50 44lb bicep curls..

30 Wide arm Push Ups
30 Captains chair tricep dips
40 Captains Chair Pull Ups
50 44lb z bar bicep curls
60 sit ups
70 Burpees

19 mins 26 seconds...

Happy Happy Happy... Lets see what tomorrow brings!!

19m 26s

30 Wide Arm Push Ups
30 Captains Chair Tricep Dips
40 Pull Ups
50 44lb Z bar Bicep Curls
60 Sit Ups
70 Burpees

M/27/6'2"/200

Did baby HSPU's, and used a 35lb KB....27:01:31
Just starting my fourth month of mainsite WOD's. Unbelievably humbling. You guys are posting some amazing work rates!

Scaled down for porch puppy status:

10 HSPU
20 PU
30 KB 1 pood
40 SU
50 Burpees...Yea Burpees!

Brand new to Crossfit today. Great work out, even though I had to scale WAY back and make modifications for what's at my gym. I gave it everything I had. Excited to keep going!

Subbed handstand push-ups for 20 shoulder press with 45lbs in each hand.
Got to about 25 pull-ups and lost count/maxed out
Did 40 swings with a 45 lb dumbbell
60 sit-ups
35 Burpees
For a total time of 20 mins.

26.03 my second WOD:D starting to like this!!:D

I've got a question for some of the more experienced CrossFitters here...

As Marines we're trained (and tested) on dead hang pull ups. I understand the argument behind kipping - it allows you to do more, and over the long run you work your muscles harder. I got that. But it seems a lot of Marines fall into the trap of forgetting how to dead hang, and their PFT scores suffer because of it. My question is this, what are your thoughts on doing dead hangs with a band in order to get the reps versus kipping to get the reps?

12:30 as rx'd. Leisurely 8 minutes to start of burpees. Plan was to be there in 6 to have 4-5 minutes for burpees.

RX'ed Time 15:30

This chipper is exactly what I need to do to improve my fitness. There is no heavy barbell in sight, all the reps are out of my comfort zone, I hate HSPU's, I hate KBS, it is gymnastics heavy, and will 100% gas me.

Damn it. I should do it.

As Rx'd 8:26

25:52
hspu to parallettes -a slow start
sit ups: 20 GHD, 20 anchored, 20 unanchored abmat
burpees are burpees, as always

Comment #105 @ ZachD

The overwhelming majority of athletes I know that have been kipping for years can still do 20 dead hangs without much of an issue. I believe most people will find that to be the case. However, if you or your men are experiencing otherwise, then there is absolutely nothing wrong with supplementing some dead hangs into your training. (also do ring rows, rope climbs, muscle-ups, etc)

Maybe on today's workout where there are 40 pull-ups you make your people do the first 20 or 25 dead hang and do the remaining 15-20 kipping. Then you would get the dead hang pullup reps in, and once you have fatigued your lats use the kip to recruit more muscles to continue the workout and keep the high HR/metabolic side of the WOD.

The important thing to remember is that you can do anything you want to modify the workouts. Just judge your efforts by the results. If what you try and experiment with produces the desired results within your personal fitness goals, then whatever you did was effective.

Just make sure to have fun while doing it!
Best,
Pat

17:50. I am new to crossfit, this was my first exercise and can someone tell me what rx'd means?

24:00

14:14 as rx'd
Burpees and KBs could have been better

Inadvertently described a CF WOD as just being "blood and puke everywhere" ...haha oops

14:56 as rx'd

The Porch:
20 Handstand push-ups
30 Pull-ups
40 Kettlebell swings, 1.5 poods
50 Sit-ups
60 Burpees

16:47 (pr)

How can I register for the open?!?!? I don't see a link.

25/m/279/6'2"

43:44.9

30 Bench Push-Ups
40 Assisted Pullups 160 lbs
50 Dumbbell Swings 55 lbs
40 Sit-ups Decline Bench
20 Crunches
70 Burpees 7x10

50 / 186

one foot on Smith machine bar
55# DB for KBS

22:38 - Burpees were almost 10 minutes of this. That's just terrible.

15:51(PR)

Feet on smith machine bar for hspu
1.0 pood kettlebell

Previous best was 16:20

Kevin will do tomorrow.

M/26/5'7/150

16:07 as RX'D

ZachD 105,

By all means kip to your heart's content during the WOD. Do deadhang PU during your warm-up (I do this every day); consider doing deadhangs in WOD's that have low volume PU or smaller reps/round (ie. "Cindy") on occasion. I would avoid bands if you have the ability to do the volume requested without assist. Remember that CF is you vs. you, and the outcome desired is what's important to you.

Hope that helps, Brother. Thank you for your service.

42/m/185
as rx'd

17:58 (pr is 17:29)

5'9" 168lbs m
15:48 rx

24:59 rx'd.

15:13, subbed 55 lb dumbbell for 1.5 pood kb., all else Rx'd. Awesome workout.

18/m/166

20 hspu with feet on wall
30 pullups
40 dumbbell swings with 45 pound dumbbell
50 sit ups
60 burpees

18:12

25/210/6'2"/M
As rx'd
22:16

When I was in the Marines we were allowed to kip for our pft. Must have been the softer gentler Marine Corps back then.

as RX'd....had to take more rests than I should have, but after the flu last week, and a couple VERY hard workout s the last couple days, I CONQUERED this.

A little slow..... 25:06

16:47

as rx'd
55# KB

16:55 pr

10:42 pull-ups with green and blue bands feet on box for HSPU Pack scaling for rest with 40 air squats and push ups yo sub for burpees that I can't do due to foot surgery

RX'd
17:11

23:02 with a 50 lb. KB

20:00 mins and felt good, exhausted, but good.

32:00
As Rx'd

36/M/6"1'/192

Those back to back days of hero w/o must have done me in. HSPU always kick my butt. What a dush - I'm not proud of myself!

Huge thanks to Bingo for January! Hope to see your posts again soon!

21 min with no HSPU. Just a hold and little dip.

scaled kb swings to 17.5kg - sore lower back.

otherwise as rx'd. 26min.

f/35/145

30 HSPU (feet on bar)
40 pull ups w purple band
50 k bell swings 24lb
60 sit ups
70 burpees

19:28

25:53 as rx'd

6' 180# 27 yrs
17:00

Been doing Crossfit for 2 weeks and this workout kicked my @$$ and I loved it!

Newbie, so not sure if my form was CF specific on everything - the videos were really helpful. The website is a terrific resource. Really looking forward to doing some classes to learn/improve technique! What a workout!!

Ran to warmup
16:43, 1pood KB
F/44/5'1"/107lb

11:30 as rxd

Stoked out of my mind. 15:37, only difference was using a 50# dumbbell for kb swings.

18:57
20 HSPU
30 pullups
40 KB swings (40 lb)
50 situps (feet anchored)
60 burpees (yes, they sucked)

28:46

New to crossfit. Looks like I need some work compared to the other commenters.

M/23/5'10"/187

19:42

subbed 55# dumbbell swings because kettlebells are not available at my gym

Otherwise as Rx'd

HQ, lots of us miss Bingo's January posts. So you should make him a honourary announcer at the CFG '12! He reads and describes each WOD the athletes will be competing in. Or find some other way to involve him because he will be missed for the next 11 months!

Did a light 5K run in a blizzard with my SQN this morning.
Tyler (subbed 3 rounds for 5 as MU's are a new skill) : 20:06

10 minutes later

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

(subbed 20 HSPU to abmat rest as RX)

20:36, burpees were the showstopper

16:07 Rx

22:17 rx'd. Straight-leg situps.

M/33/5'11"/168

DL 5x3
275(3), 285(3), 295(3), 305(3), 315(3)

WOD as Rx'd - 17:38

M/40/5'11"/200

2 weeks off injured, so trying to get back at it. Nice start!

22:52

HSPUs were iddy biddy ones, not full extent and used a 1 pood KB (1. they don't have more than 1.25 pood here and 2. see initial comment re: injury)

Holy f!!! Wasn't ready for this one. Everything except burpees. Only 30. 22:xx. Fail. I'll definitely feel this tomorrow tho. Great break off!

as rx'd, except for scaling pull ups to 20 while I heal from elbow tendinitis. 42minutes! I did take time to
help my daughter learn how to ride a bike...

My first try at crossfit!! I like! Hard but awesome! Not all-out, 28 min: 
• 40 pullups - ok but some resting
• sub 25 reps per arm of 16kg KB clean press (couldn't do a single HSPU!!) anyone have a better sub to do without a barbell at home?
• 60 KB swings 16kg (probably too light but i just started yesterday and Pavel says...)
• 60 situps
• 70 burpees - hard but awesome (with some rests)

Male 44, 192 lb, 6'1"

37:10 For time:
30 Handstand push-ups to abmat
40 Pull-ups 2 green package straps strict
50 Kettlebell swings, 1 poods
60 Sit-ups
70 Burpees

M/20/5'10"/178

Rx'd Besides HSPU. Did 30 dumbbell presses with 30 pounders (which I should have done way more)

22:32. Had to wait for the PU bar a few times between rests, but I'll take it.

Burpees took almost half of my time... Gotta love em.

F/32/5'2"/130

13:22 RX

Feet on rack
35# kb
17:40 PR

Smokin Carole

Laura f/49/5'7/140

I've been practing CrossFit for two months in Brazil and it's really cool.

Total WOD: 32'
Kettlebell swings using 1 pood

I've been practing CrossFit for two months in Brazil.
Total WOD: 32'
Kettlebell swings using 1 pood

12:00 Rx

Then I did another WOD.

5 rounds of:
10 hang squat snatch(95lbs)
10 ring dips
10 reverse grip pull-ups
10 HR push-ups

-$terling Price

12:00 Rx

Then I did another WOD.

5 rounds of:
10 hang squat snatch(95lbs)
10 ring dips
10 reverse grip pull-ups
10 HR push-ups
15:15

-$terling Price

M/24/210/5'11"
As rx'd plus 20 ring mu to start

9:58

Happy opens register day!

Love that The Biggest Loser is using the Crossfit workout program. I was listening to Pandora yesterday and saw an advertisement for Crossfit as well. Love it getting main stream.

Today's WOD 22:06.6 great workout. Love this game.

17:23.

@ Pat and Bingo, thanks for the assist! We just turned some spare workspace into a Crossfit gym at the beginning of the year. I didn't want to set anyone up for failure later on this year when we do the PFT.

@ Ape teach, they used to allow kipping during the PFT, but haven't for at least the 7 years I've been in.

19:47 as rx'd

reduced it b/c I'm scaling b/c of sore shoulders 20/30/40/50/60: 20:24. 1st time for this, good WOD, had to break down burpees toward the end to like sets of 5-7...oy.

M/43/185

As rx'd: 15:31

A PR by almost three minutes. I'll take it.

More better faster

46/174

As rx'd: 22:54

Felt good until burpees.

70 burpees - 12:45

follow-up to #180: should have included that I did push ups against the wall...

23:26; HSPU head to abmat

12:57 RX

12:35min RX

M/22/5'10"/160

16:39
55# dumbbell for swings

45:56

M/35/5'4"/145lbs
As RX'd
9:48PR

26:17 as rx'd (used 50lb KB)

HSPUs are still a serious weak point for me. burpees were done in sets of 15

M/23/5'7/145lb

9:02 Rx =D

WEDNESDAY 120201

For time:
30 Handstand push-ups (Modified to 155lb push press)
40 Pull-ups (green band assist)
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

24:47

Dear Burpees,

EFF YOU!!!!

Sincerely,

Clayton

26:40
As RX.

32/m/6'/170lb

M/22/5'10"/165

Rx: 16:03

16:38 did kipping HSPU
used resistance band for strict pull-ups
used 35 lb KB cuz that's all i had

As rxd 13:20.

19:19 WOD

Songwriting/Production Team EvoMusic

Subbed HSPU with Incline Push-up
subbed pull-up with Regular Push-up's, way to sore from yesterdays pull-ups
did 1 pood KB oppose to 1.5

Dave 22:30
Pete 39:39

awesome workout!
Live It!

M/26/5'8/192#

25:56
55# DB

30 min as rx'd!!!
First WOD I was able to do as Rx'd. Been doing CrossFit x 2wks! Im hooked..

M/18/5'10"/176

25:04

Got about 5 HSPU's and then couldnt hold myself up so switched to 35# DB press, started my burpees around 16 minutes, broke them up into sets of 10.

As Rx 18:35 this one hurt!

17:04 w/ piked/inverted pushups

30 press 75#
40 assisted pull-ups
50 db swings 55 lb
60 sit-ups
70 burpees
37:47

16:21 Rx - started drooling around the 15th burpee…
great WOD!

M/23/6'4''/232

15:12
"Pack"

20 Shoulder Press 115lbs
25 PU's
30 KB swings 14KG
35 SitUps (feet anchored)
40 Burpees

25:41 Rx.

Rocked it! M/40/5'9/200#
9:22 (fire in the lungs after completion)
HSPU 23 before dropping
PU's 24, 10, 6 (swollen back after that)
KB Swings-50@55#'s
SU's good break before the dreaded burpees
Burp's- 30, 15, 10, 10,5
Didn't elevate on the HSPU's, need to do that next go round!

14:17 sub n scale: 22 smith bar hspu, 20 gravitron +70# pullups, 20 dips, 50 kbs 50#, 60 sit, 70 burpees

Blasted out 20 hspu, forgot it was 30 not 20, back on bar and ran out of gas and ROM after 2 reps. Last 8 so shallow can't count em. Next time do 3 x 10 hspu. And get faster at burpees say < 5 secs per rep.

W/u - 7 reps of everything :)

C/d - 5 1-arm 50# kb clean, 2 x 10 48# face pulls, 10 50# kb dead lifts, hip external rotation mob. Sprint 500m row - 1:43.7

9:58 rxd.

Above comments: HDPU with back to the wall so you don't arch (which transfers power out - not up). Consider socks only (feet will slide easier). Train pull-ups with somebody helping you do more once you have maxed. Muscle-up in a "false grip" - let the skin tear. Once your callouses build up keep them shaved down and they will no longer tear.

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Kettlebell swing 16kg x 5-5 24kg x 3-3-3

As rx'd: 38:07 HSPU took 19:57.
Compared to 100427: 18:46 HSPU with feet on rack assist
Foam roll after

1 ab mat for HSPU, 45# kb swings
18:42
Travelling last few days, glad to be back home.

As rxd @ http://crossfitpickens.com/
Nice opening day wod. From my 600 sq foot garage to a 2500 sq ft space. I am blessed.

19.24(pr)

F/5'1/52kg

15:43 - 17.5kg Swings

M/52/158
13:52
PUSHUPS SUBBED ROR BURPEES
1POOD SWINGS

17:52

16:37

Compare to:
080827 - 26:48

18:40 For time:

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

@ http://www.crossfit-leblon.com

Embarrassingly bad hspus
50# kettle bells
Everything else as prescribed

22:57

I did Linda at 1:00pm today in 20:40 225#,185#,135#. I am an all natural body builder and until about a week ago was so closed minded when it came to working out. All I would do was isolated movements with a few sports specific functional workouts. I thought crossfit was a joke until I really tried it. I then did the WOD for wednesday at 8:00pm in 13:55. I love crossfit

Scale to 105lb press.
Stopped at 25 min for brief. Only 50 burpees.

F/22/5'5"/122

20:28 (Sub handstand pushups with heavy-weight presses)

The harder I think they look on paper, the better I end up liking them! AWESOME WOD!

Jessica - 14:40 (1 pood)

Modified for me, Pending total knee replacement
Tricompartmental degeneration of left knee with deformities
For time:
30 Handstand push-ups, (toe on squat rack for balance)
40 Pull-ups
1:30 Speed bag and 1:30 heavy bag
60 Unanchored AbMat Sit-ups
70 Alternating Medicine Ball Push-ups
18:27
M/54/6’/205

Modified
30 Incline Press 115 ( Haven't attempted handstand push ups yet)
40 Jump Pull ups (From 0 to 4 regular pull ups now) Im getting there) need to learn the swinging momentum technique everyone uses.
50 35lb Plate Swings
60 Sit ups
70 Burpees

25:35

F/41/5'4"/118
16:29
-first 25 KB swings with 12kg, second 25 with 16kg.

30 regular pushups
40 blue band pull ups (shoulder hurting)
50 #35 kb
60 situps
70 burpees

16:34

First, Bingo we miss you! Wife and I started before Jan 1, but your insights were priceless. Second, we work this in after our Martial Arts training, so we get off on the days a bit, but we get most of it in. Third, we scaled this down to 75% because we are not quite there yet. Fourth, burpees sucked at that end of this. Thank you CrossFit, keep the challenges coming.

Wow; loved it what an awesome workout!
I had to modify the HDPU to the shoulder press; used 20 lb DB, for the pullups I took turns with my husband alternating 5 groups of 10, the KB swings, situps and burpees were great didn't even have to take a break on the burpees; super pumped about that. 21min 42sec.

-1 pood
-HSPU's w/my feet on a box

19:30

60 GHD Sit ups unbroken

17:07

This one KILLED!

34/M/190

as rx'd except a 50# dumbbell for the swings

15:03

12:53 rxd

12:53 rxd

16:58

Scaled 10 reps off of each
Did HSPU with feet propped on a 36" box
Used 20kg DB for swings

30 handstand progressions ( 3 real ones !)
40 pull ups
50 kb's 1.5 pood
60 sit ups
70 burpees

20:45

19:32 RX

17:53
@7500 ft elevation in Afghanistan
been here for two weeks from sea level
Seeing black spot
Two other teammates did it about a 1:30 faster

30:08

CF Leblon

Brazil, RJ

15:05 RX

Finished in 8:16- good short workout

M/28/5'7"/163

12:29 as RX'd

@ Crossfit Pickens

Love the random canoe over by the wall haha. Awesome.

24:28 as Rx

first time ever doing crossfit.
I did the warmup first though exluded the pullup part due the fact that I knew I was going to die anyways.

30 pushups
20 pullups (assisted)
50 Kettlebell swings (35lbs)
35min in I not only had a headache but my muscles were so worn I barely made it home from the gym.Well, atleast I will never runn out of goals in the future.

33:19

HSPU w/ feet on rack
sub'd 60# db for swings (meant to do 50s but no glasses = grabbing the wrong ones!)

Much harder than I thought it would be going in.

M/34/5'9"/220

28:00 as rx'ed

Matt - 13:20 as rx'd
B - 16:20 did elevated/incline push-ups instead of handstands

16:18 rx'd

30 HSPU w/ feet on bench
40 pullups
50 DB swings 55#
60 situps
70 burpees

20:38

19:53
Ring pushups with feet at 5' sub for hspu
1 pood kb swings

13:00 rx'd

sean
20.30

lorie
18.50

15:38 rxd

M/40/190

Sub toes over smith bar for HSPU, good vertical body position. Rest as rx. Burpees brutal as always.

23:28

51m 5'7" 150#

7 rnds/25:30

4 HSPU
6 pull ups
8 back extensions
9 sit ups
10 40k barbell pushup/power cleans

20:12 rx'd (pullups on barbell)

Warm up: double under practice. Few reps of each of the exercises in today's WOD.

18.12 as Rx'd

Handstand push-ups took until 3.12 due to large amounts of push-ups and dips the previous two days.

Pull-ups could also be faster if not on the door hanging pull-up bar.

Kettlebell swings were 15, 10, 15, 10

Sit-ups were unbroken but could be done faster.

Started burpee's at 12.52 I think. Weren't too bad 10, 7, 7, 7, 7 10, 10, 8, 11

Done about an hour after work.

Felt about a 7.

22/m/5'11"/171

23:53

HSPU with ankle assist on smith machine
KB 30# DB
scaled above - still nursing lower back strain from last week and being conservative.

Rx'd 13:20

19:04 w/ 60 lb. kb. Went to failure on hspu off the bat, bad idea. Over-paced the swings trying to save up for the burpees, bad idea.

From Crossfit Guayaquil - Ecuador
Rx`d 12:36

19:01

44lb KB
first 15 HSPU were full depth, last 15 a few inches short..
pullups surprising easy, burpees sucked took 11 mins for first 4 movements, 8mins for just burpees.

m/45/6'4/170

M/30/170

16:13, GHD-Situps...I think my heart stopped once.

17:02, with feet on smith machine bar for hspu.

Nice PR power-girl!

18:30 need to work on HSPU, I do them facing the wall. Some reason I can even get 1 rep. when I have my back to the wall.

@ Pete in Sun City, awesome workout. Sorry to hear about total knee replacement in your future, but know you'll be back and raring to go.

Am hanging on to decent not great right knee functionality and hoping to move it to great over time, and avoid more surgery. Have found Egoscue's Pain Free hugely helpful, along with KStar's mobility wod.

As rx'd

21:48

I hate burpees!

32/5'7/156lbs

21'40"

I have done P90X 5 times so far. But this workout is so much harder. I have to split each excercise into 2 or 3 in order to finish it.

18:07. Not a PR. Burpees at the end were my nemesis.

17:26 as rx'd.

18:09 PR

40 62lb KB swings, anchored abmat su. Avg HR 171, peak 184. 5 minute improvement, but, of course, then I was fighting a hangover. Killer performance Kevin, Carole and Laura.

since when can you kip your legs into a hand-stand push up? if curls were ever a part of crossfit, you know they'd all be JUMP-curling 'em ;D

sub'd 55# DB swings for KBS...

time after situps: 9:51
time after burpees: 16:21

M/24/5'9"/165

Subbed 55# DB Swings for KB

18:37.53

As rxd 16:22

As Rx 14:25

M/168#/6'/37yrs

17:28 rx'd

29:30
handstand pu- assisted
Pull ups- kipping
kettlebell- 45# DB
situps- anchored
m/156/55

gymnastic kipping pull-ups
all else as rx'ed

I checked my watch every 10 burpees and estimated that finishing before 20 minutes was "do-able"

barely

19:57

RX'd 18:40

18:40 Rx'd

18.12 as Rx'd

Its interesting to me seeing all these subs and reduced reps people are doing, and then to see their times under 20:00 or a few even under 15:00. If you are able to do that why not do it as prescribed in 25:00?

M/24/190/5'10
14.34 as rx'd (55 lb db)

M/26/165 GregA-WU

As rx'd, 20:36

12:20

My sons' high school wrestling coach incorporated "Fran" into their training session tonight (Thursday) after seeing it on biggest loser... My oldest son, a senior, recognized it because I've made the two boys do a couple of 21/15/9 similar couplets before. Apparently the boys all loved it. They scaled the weight a little, and did jumping pullups.

Did half of all reps, 55# db after a regular PT session in 10:28.53.

m/44/5'11"/195

1:10 30 Handstand push-ups, leg over bar assist
3:18 40 jumping Pull-ups
5:26 50 Kettlebell swings, 35#
8:17 60 Sit-ups feet anchored
17:17 70 Burpees

17:17 total.
last time was 27:10, but I did ghd situp last time. Taking into account the situp difference, I still finished about 5 minutes faster today.

1:01:31

F/31/5'6"/140

Absolutely loved this one! I did it solo so very happy with my time.
Rx- 16:33

10 shy jump pullup

matt 10:21 1pood
gene 12:59 1.5 pood

28/m/5'11"/190
As rx'd
20:02(PR by 3min)

30/m/6'2"/210

32:13 as rx'd

Need da work on dem burpees.

PR. 20:41.
HSPUs: Reps of 1-5 throughout, though a huge improvement. Plups: 32/8 (do one set next time). KBs: 20/10/10/10 (go to 20/15/15.) Burpees are burpees are burpees, moderate pace w/no AR built in.

As Rx'd. 22:49

Still getting over a cold. That was a lot of burpees.

M/28/5'11/216

15:20, this one was beast!

P.S. I hate burpees!!!! =(

Kb's were harder than I thought they would ...
15:13 Rx

-10 of each
anchored hspu w/ 20s of handstands
35# kbs
anchored situps

20:10

basically same as last time, which was rx'd (except hspu)

ABA m/32/215lbs

26:28
Started off RXed,but needed to scale the HSPU w/ knees on a 30" box.

Awesome Plyo box site, Triplybox.com

As RX'd: 22:38

12:55 @ home

M/38/134 lbs/ 5'-6"
As Rx: 12:50
I was moving really well oveall, and felt good, but I did the WOD last night with the 50 squats with 75 lbs and 5 rope climbs... 10 squts and 1 rope climb, so when i started to do the burpees after about 40 my leg muscles were locking up and I had to take little pauses at every other burpee because I was getting little cramps, etc. Felt fine but my legs were kind of cramping up a bit. It was a weird feeling. HSPUs were pretty easy, PUs were pretty easy and I did have to break up the swings into 3 rounds with very short breaks. even the situps I actually broke up, mainly because I wanted to not be too tired to attack the burpees.
Good Fast WOD... I think if my legs were fresher I could easily shave 1-2 minutes off that time.

I forgot to mention.. I just compared my last results... 2 years ago I was about 4 lbs lighter and I did this WOD this time about 20 seconds faster. Even though my legs were really sore from the WOD the night before... I'm getting faster and fitter and older... love it.

M/38/134 lbs/ 5'-6"
As Rx: 12:50
everything went well, faster than I thought except my legs were super sore from the WOD I did last night (the high rep squats with 75 lbs and rope climbs).. so I had to break up the KB swings a little more than I was planning and my burpees after about 40 because my legs were locking up and cramping.. my tank was o.k. but my legs were just locking up.. so I starting taking a second break at the end of each burpee after about 40 or so to accommodate for the mini locking up of my quags and hips.. I stretched out like a champ after the WOD... recovery is getting beter as well.. I would say that like 3-5 mintues after the WOD I was feeling great overall. over 20 seconds faster than about 2 years ago and my legs were really sore. I'm sure if my legs weren't as sore I would have gone a lot faster.

30 Handstand push-ups- 2.37 at 53% HR
40 Pull-ups: 1.28 at 68%
50 Kettlebell swings, 1.5 poods: 3.16 at 73%
60 Sit-ups- 2.21 at 67%
70 Burpees- 5.00 at 75%.
= 14.43 avg 69%, pk 79%, cal 255 Delta HR 174-142 = 32.

could have gone harder, but hit my planned goals, will need a better effort for the games. Go team.

M/29/165/5'11

As rx'd 15:11

20 Incline Pushups
30 Pull Ups
40 Kettles
50 Weighted Sit Ups
60 Burpees
12:10
Good Workout
Last time was 13:44

29:30
hspu: assisted
pullups: kipping
kb: 45# db
situps: anchored
burpees: rx
m/55/155

M/26/180/72"

Rx 11:35

20:31 w/ ring hand-stand pushups and Abmat situps
8:00 for RHSPU

29:54/16 min at burpees
Hspu on smith machine x30
Pullups 20/15/5
Kb swing 50# all they have
Sit ups slight decline 40/20
Burpees mostly 10s

M/45/165/5'8"

As required. 19:10.

Hardest part was the HSPUs. Very slow. did the pull ups remarkably smooth. KBS were very taxing on the mind as I was SOOO bored doing them and could not get them to go faster. I went to fully extending the KB overhead.

Sit ups were anchored under a barbell. Burpees took only 4 minutes of the time but felt like an HOUR. First time on this one. Looks like I am in the lower third for times.

40:27. Geez I'd better catch up...

as rx'd 14:55

20 Handstand push-ups
25 Pull-ups
30 Kettlebell swings, 1 pood
35 Sit-ups
40 Burpees

10:26

Wow, I did better than I thought!

M/24/5'8''/170

RX'd 10:32

Crossfitting for 3 months, previous 6 years bodybuilding. Stopped smoking months ago as well and I've noticed tremendous increase in cardio output.

Did 3-4 HSPU unassisted, then sets of 4-5 with spousal support. Rest as rx'ed: 26:43 (HSPU alone took about 11 minutes).

15 Handstand push-ups
40 Pull-ups
15 Handstand push-ups

50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

21:15

Didn't do burpees, but nailed it in just over 18 minutes. Broken sets.

M/34/5'9"/194 lbs
as Rx'ed
18:30

11:41 Rx'd

* HSPU's broken 24/6 (kipping from rep 12 on..)
* Pull ups unbroken
* KBS's broken 20/20/10
* Sit ups unbroken
* Burpees broken in to 7 sets of 10 with very short rest breaks.

PR

30 pushups with knees on 24" box
40 pull-ups (blue band assisted)
50 kb swings 26#
60 situps (felt like a break!)
70 burpees in sets of 5
19:58

(getting closer to RX'd on many exercises, but I don't think I'll ever get HSPUs)

Previous

25:44

Spread it out going from excercise to the next

Did it after work felt good...70 burpees in a row would've been tough!!

Tonight...didn't spread it out 26:59

Skipped on the day of, sore low back. Made up the WOD on 2/3 instead of the DL WOD.

18:03 as Rx.

27:05 as rx'd

As rx'd

16:54

10:43

10:43

Catching up after a week in New York (visited Black Box, woohoo!)
Anyway - as Rx in 12:18

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1 pood
60 Sit-ups
70 Burpees

21:47

brandx scaling: 20-25-30 (dumbell swings)-35-40

18:25
suspect HSPUs

20:12 rx

previous was 20:56

7:45
Got lucky on this one, hspu, pull ups, KB swings, crunches are my favorites. Slowest thing was the burpees.

M/42/5'8"/170

As Rxd - 18:50

@Codey...keep plugging at the WODs....trust me...you WON'T suck at pullups six months from now

9th wk of CF
6ft male 239
rx'd 19:08
Burpees kick my butt i was at 12:30 when i got to burpees knocked out the first 12 then hit the wall hard. My legs was filled lactic acid and did not want to respond to what i wanted them to do so from the point on i struggled. my legs just could not recover.

17:00

30 HSPU
40 Jumping Pull-ups
50 KB Swings 40#
60 Sit ups
70 Burpees

Hit the burpees at 8:40....

shoulder pain at 35 burpees. 30 85lb sps
18:40

20
30
40 52.5lb
50
60
17:12

17:25 (45lb KB + no abmat for the situps)

18:50 rx
HSPU were the worst part, 1's and 2's, kipping most of them

smith machine HSPU
45# KB (i think i did 55)

16:37

17:09

as rx'd
22:41

M/40/190/5-10
Rxd
= 14.43.
Finished SU a little under 10, kept a good pace on burpbees. Good WOD.

19:45

Male 40
As RX
16:16

Female 39 for one more month!
19:58
*first 6 hspu were negatives, then 24 with knees on a box. Everything else as Rx.

19:56, pr is 15:50, but with assisted HSPU. At st. 3

28:50 as rx'd. 12 mins thru kbs, 15 mins thru sit ups. burpees hurt.

1k run wu 4:45

39/m/6/195
As Rx'd
20:55 (PR - last time was 27:14 on 04.27.10)

30/f/501/145
As Rx'd
23:40 (firs time doing this)

m/38/5'9/182
CFWU-3. Fr home. Superman. DU. No Burgener. Dips only upper body 2nd. No upper body or situps 3rd.
16:24
3.32 HSPU
1.34 PU
2.47 KB
2.22 SU
6.09 Burpees
Better job pushing, esp on HSPU & KB swings. ROM pretty good on HSPU. Still had to do mostly 2's after 1st 11. Good tripod position overall. PU not bad. KB unbroken-14 (felt wrist pop), 31, then all the way to 50. Burpees still way too slow but good job pushing toward end. Slow & steady.
4/27/10:
18:29
HSPU: 4:36 - range of motion not real good.
PU: 1:43
KB: 3:19
Situps: 2:10
Burpees: 6:41
Last time burpees supposedly only took 2:23. Don't know how.
8/27: 15:59

9:33 rx'd. Everything unbroken

As RX 14:45

didn't time each individual event. I had to run from inside to outside as our pull up bars are outside in the cold... I also only have my watch which I throuw on the ground after I start and run back to stop it after.

M/39/5'11"/220lbs

FOB Connolly Afghanistan

30 HSPU (bar assist at eye-level)
40 Pullups
50 55-lb dumbbell swings
60 Situps
70 Burpees

Total time = 23:15

Rx'd 14:23
Knees to chest Situps

23:20....workin the wall faceing handstand....workin the false grip on ring pull ups

m/178cm/88kg/36y
19:34

19:51

23 HSPU
40 pullups
50 kb swings
60 situps
50 Burpees

02/11/2012

sub'd 50lb db for HSPU and 50lb db for KB:

24:53

27/M/185

30 HSPU (did against wall)
40 PU
50 kb swings using 1.5 poof
60 Sit-ups
70 burpees

27:36

27/m/185

30 HSPU ( against wall )
40 pullips
50 kb swings (1.5 pood)
60 Sit-ups
70 burpees

27:36

15:47

15'07"
subbed pullups with pushups
subbed kb swings with 50# dumbell swings

Lots of work in this one!

did 1/2 of everything

watch stopped, but pretty sure it was less than last time's 11:19

51/m/190

Heel hook on HSPU
25:54

Missed.
Previous PR = 18:46

Mrs. Miyagi
1-pood KB swing. Rest as Rx'd.
23:54 (PR)

As rx'd, 14:58.

Fun chipper...well, fun until the burpees. Got 20 HSPUs straight to lead off (PR). Took a lot out of me though, had to break the rest 4-4-2. Pull-ups felt good, did them 25-15; swings 30-20; and sit-ups 40-20. Broke the burpees into manageable chunks: 21-15-9-15-10. Still, they sucked - I think they took me nearly 6 minutes.

sub 45 lb dumbell swings, 24:50

For time:
30 Standing Shoulder Press, 135 lbs
40 Pull-ups
50 Dumbbell swings, 60 lb dumbbell
60 Decline Sit-ups
70 Burpees

16:16

Alternated sets of 7-8 reps to complete the first two exercises, then did 10 circuits with the last three exercises to finish. Could've made it faster by doing 10 dumbbell swings every other circuit instead of 5 reps in every circuit.

M/27/5'11''/195

Ran 9:00 mile on treadmill to warm up

WOD for 2/1/12

For time:
30 Handstand push-ups (against wall, 15, 10, 5)
40 Pull-ups (10, 7, 3, 6, 4, 3, 2, 2, 1, 1, 1)
50 Kettlebell swings, 1.5 poods (50lb DB swings, 10 at a time)
60 Sit-ups (20, 10, 10, 10, 5, 5)
70 Burpees (10, then the rest in sets of 5)

21:47 - one of the hardest WODs I've ever done - felt great to finish though.

24:22

Time 32:41

20:12

Started burpees around 11:30!

11:54 using 19 kg dumb bell for swings

19:57
sub 24k db swings

feet on 30" box for HSPU
18:35

Awesome workout. Was able to hit a pretty good pace on everything. 12:49 RX'd :)

CFWUx1
21:52 (-0:06)

10:55
This was my second WOD. I loved it. Burpees starting at 40 was hell. Took breaks with the burpees.

55# KB @ HCHS

15:39 pr

as RX
strict pullups
19:52