Great job James and Dave - that workout looks brutal!

I am curious on your thoughts. If any of you have looked at crossfit football, it is based on lifting heavier and shorter more intense wods. If traing for crossfit competitions, would you guys suggest following a strict thought out program such as crossfit football, or follow mainsite which has been said to be very random.

Does anyone know where the squat rack/pullup bar in the photo is from? Thanks

-Tom

Great work by Hamel and Hobart. Couple of beast.

@Tom: looks like the Rogue S2 squat stand with single pull-up bar

http://www.roguefitness.com/s2-squat-stand.php (WFS)

M 38/5'10"/185

Rx'd

20:02

Ryan I just got back into main site wods from cffb. I did it for about three months found that my Olympic lifts made some pretty significant gains while the met con side of the house becomes more er less neglected. If your looking for gains on your lifts rock cffb. But if your looking for overall functional muscle and whatnot Id stick to the main site. My opinion other people may think differently.

21:39
Rows slow
Coming back from ankle injure

about how long should it take to row 1K? Our row machine's screen is busted. Machine still works, but it does not display anything. How many strokes? or what is a good AVERAGE time for a 1K row?

Great job James and Dave--shout out from the Dirty 730!

@ Gunsblazen

I'm no games finalist, but I usually row 1k before and after a wod (not top speed) and I'll probably shot for an 8min 2k, a 4min 1k, and maybe a 1:49 500m in this wod.

Im lookin forward to this one. Think this one is gonna hurt so good!

@ Jason M

awesome, thanks Jason, just looking for a ball park to get it close.

Wow, you both had a great time. Will let you know mine asap.

@ Gunsblazen, for a 1k shoot for sub 3:30 = easyhard

Spencer Hendel making NO friends at the Hardnup Event in Brisbane.

that guy needs to learn some manners - one of the worse examples of diva behaviour I've ever seen at a crossfit event

Wow, after seeing that!!

"What Happens to Your Digital Life When You Die?" Daily Infographic"

It mkes you think about posting data on the net? doesnt it?

What is a sub for rowing for todays WOW, Please?

20:40

#17, sub for rowing is sumo deadlift high pull, 45# for men, 30# for women. 1 rep per 10 meters. this and other subs can be found in the faq here:
http://www.crossfit.com/cf-info/faq.html#Substitutions5

have fun!

Power Monkey Fitness also makes one
http://shop.powermonkeyfitness.com/SearchResults.asp?Cat=1872

#16...WHOA!?!? I met Spence at my KB Cert at Reebok CF One and he was just plain cool, beginning to end...sorry you didn't have a good experience with him...everyone can be off, nobody's perfect...

m/46/185

22:14

#18 Thanks for this link.

m 27/6'2"/193

21:30

Sadly no 20lbs ball at my gym in Afghan so I had to use a 12lbs

2012-02-12: 17:03.  (Rows 1.2, .6,.3.)
2010-06-16: 21:15. Subbed 1m,1/2m,1/4m on TM at 9,7.5,7. Wore 20lb vest throughout.

31:49 Rx'd

FOB Salerno

Chris @ 23 - I made a 20lbs ball yesterday - cut open an old basketball, filled it with sand from a nearby construction site, a bunch of duck tape to tape it up, voila! Easiest piece of equipment to make ever!

Time 22:00
This workout was brutal
No 20lbs ball so as Chris i had to use a 12lbs

// Tomas
Military Academy Karlberg
Stockholm, Sweden

20:48 sub 15# wb

21:29 rx'd.

5'8"/35/M/172
RX'd 24:32

24:04
No 20lbs ball, so I used a 16lbs one.

As rx'd 20:36. Worked on rowing technique after watching B-Mack's video. Makes sense.

24:56 as Rxd

As rx'd 24:05. A long walk/run to the nearest concrete wall, but the recovery was nice!

36/M/6'00/185

43 burpees of the 100 day challenge...then

21:19 pr (by 1 minute)

First pr in about 10 months or so due to some medical issues. Felt great to hit it today.

Didn’t do WOD, pain is draining my motivation and strength
Pending surgery to repair my knee or total knee replacement
Tricompartmental degeneration of left knee with deformities

M/54/6’/205

rx'd
21:38

First ever WOD from the main site!

23.15 subbed wall shots for 40lb thrusters (no ball)

23:50

Rows good, broke WB's more than I wanted. Love both of these exercises despite being short & light...

#16 -- what happened to make you say that?

m/29/138/5'7"
21:39 subbed 20# db thrusters for wall ball

F/45
As RX'd 20:09

M/34/5'7"/180

Rx'd 19:56. felt like my best wod effort ever.

32:24

Before I even started this workout my attitude sucked. Wall balls and rowing are weak areas for me and were put together today. I really failed before I began. So I've decided to make these part of my warm-ups and evening practice.

Do it until you love it!!

Subbed run for row (2k,1k,500m), 20lb WB's
22:35
(Imagine it is a very different workout)

As rx'd: 24.53 ¡Upsetting!

27:10, not impressed.

21:37 as Rx'd

Sumo dl hps 45# 200-100-50

40# thrusters 50-35-20

29:08

31:45 with 10lb ball, must invest in a 20. 25 reps on the last round of WB. Blowing out my hoop!

22.34 Rx+ (22lbs/10kg ball)

Recon I could shave a minute or two off it, going in feeling ok rather than beat up to start with. Last two rows were more or less arm pulling power only...

23:08...200 sdhp is a TON...I can barely type...

200 Sumo deadlift high pull 25 lbs
50 wallballs 6kg
100 Sumo deadlift high pull 25 lbs
35 wallballs 6kg
50 Sumo deadlift high pull 25 lbs
20 wallballs 6kg
15:47

Rest day for me. Maybe tomorrow for this one.

21:30
subbed SDLHP for rows
shoulders are smoked

Carole
F/53/5'6"/138

Display broken on rower. So, rowed 8, 4, and 2 minutes respectively. Wall balls were 5 kg ball to a 9' target.

20:23

Kevin
M/52/5'11"/172

Did yesterday's Erin. Results posted there.

M 44 205 6'

No wall ball so subd 53lb kb swing

20:28

21:10

I don't have access to a rowing machine in which I can track distance, but I have a decent alternative in which I can row. Does anyone have an idea of the number of rows in 500 meters or 1K? I have to guesstimate otherwise. Thanks.

#57
Roughly 1 stroke for each 10m varying on size and strength of athlete.

21:01 air squats for wall balls

20:17 as rx'd...wanted sub 20, but sucked wind on the C2.

24:55 with 45lb thrusters
I am just awful at rowing and thrusters...

M/35/5'9"/160
20:40
No 20lbs ball.... 14lbs sub. :( NEEDED 6 MORE POUNDS OF PAIN!

M/35/5'9"/160
20:40
No 20lbs ball.... 14lbs sub. :( NEEDED 6 MORE POUNDS OF PAIN!

m/30/71"/179
19:18 rx

Lex f/29/66"/130
22:44 15# wallball 10 foot target

M/35/6'0"/185

20lb dumbbells Sumo Deadlift High Pulls (200,100,50)
15lb Ball (50,35,20)

34:00

*Biceps burnin!

m/37/160
AsRx 20:39 tough wod for both me and my wife her time 26:05 asrx'd
Rested 20min
1 mile run
30 ring push ups
.50 mile run
20 ring push ups
.25 mile run
10 ring push up
Time 16:30 my wife subbed body weight deadlifts @115lbs her time 18:57

M/21/5'11"/165 and M/22/5'11"/170

Bear with me, my gym doesn't have an actual row machine or a 20lb ball so the version me my buddy did was a bit dumbed down.

50 100lb seated cable rows
50 10lb med ball wall ball shots
35 100lb seated cable rows
35 10lb med ball wall ball shots
20 100lb seated cable rows
20 10lb med ball wall ball shots

Like I said I could only work with what I had, please let me know if anyone thinks this is remotely equivalent to the WOD
Thanks!

Sub'd dumbell thrusters for the wall ball shots.

Clock didn't start ... A d I didn't notice until I'd completed the first round.

Best guess is ~36 minutes.

burned myself on the 2K - 7:43. Skipped the rest.

22:40 as rx'd

rowing is a strong suit of mine; went slow (HA!) and steady, and caught my breath on the wallballs. first 2k was at 7:19

F 41/135/63"
15# ball
26:51
Broke up WB

22:50 Rx'd wish I could've done all the WB unbroken....next time.

Sunday musings...

1) Winter. The first day of winter is one week AFTER Groundhog day, apparently.

2) That guy. Mrs. bingo: "You'd know them right away, the Havealots. They're actually really nice; he's just really excited about himself."

I think I used to be that guy.

3) Friendship. The truest of friends is the one with whom you can share space and time in silence.

4) Manhood. Lil'bingo has a friend to whom we have offered some assistance, much of it "on the sly". I'll not tell any more of the story itself because it should rightly remain so, "on the sly".

One part bears mention, though. There's a male in the story who continues to do more than expected. Indeed, he does more than anyone has a right to expect, especially in light of the fact that his connection to the story bears no concrete obligation. He does what he does without fanfare or notice, and does so because he feels an obligation, or at least a duty.

His latest deed elicited from me (to Lil'bingo) "that's an honorable man." From Lil'bingo to me: "no, Dad, that's a MAN."

A man worth growing up to be, that.

5) Discontent. I have given in to want. This happens on occasion. I am mostly able to resist, to apply reason, to be happy in a little bubble that is free of need. But every now and then it happens, and all I see are the things around me that I want.

This ever happen to you?

It's maddening. My rational brain is swamped and no amount of bailing brings me above the high water mark of this irrational flood. What makes it infinitely worse is that not only do I not need any of this crap, I can't afford most of it either; that makes me feel impoverished, something I most certainly am not.

Happiness lives, in part, on a little island of contentment. Want what you have. The vicious cycle of discontent begins with a tiny covetous event. The next thing you know you are wallowing in a whirlpool of want. I do not need a new watch or a new car, and yet I am drawn to each ad as if it were the proverbial waterhole in the desert. Why? What starts this? Is there a storage depot of contentment that runs low somewhere inside?

This will pass, as it must, and as it always does, for I am missing nothing I need. I will doubtless purchase some something that straddles the want/need line, or at least lends itself to a perception of need (a new watchband, perhaps). It feels so much like a weakness, like something that ought to be trainable.

An 11th domain, perhaps.

6) 99%. The CrossFit Games season is upon us. The Open begins in 10 days. Do you care? Should you care? Why?

Seriously, the chances that you or I will make it to the Regionals is pretty similar to the proverbial snowball thrown across the River Styx. It ain't gonna happen. Is that the kicker?

The Open is going to be too heavy and too long for you and me. It sure as heck was last year. I don't expect that we will see too much more in the way of load this year (I think TonyB and DaveC did a remarkable job making it inclusive last year), but I also don't see it being any lighter, either. Will that be your tipping point?

It's impossible to plan for the Open WOD's. They come right in the middle of the week, and if you push your Open attempt back to the weekend you have to decide how you will prepare once you know what's coming. It wreaks havoc with your training and your schedule. What's gonna give?

Do you care? Yes, you do. Why? Because where else can you play Pebble Beach, the same track as the big boys and girls, for $20? The Open is your chance to take a few laps at Indianapolis Speedway or that fancy-dancy roadway in Germany whose name no one can pronounce. Old or young, big or small, you get to dig in at home plate and take your hacks at Fenway Park, field a punt at Candlestick, line up your PK at Wembley.

You are part of a much larger whole, whether you are a member of an Affiliate gym or a solo CrossFitter in a Globo. This is the time of year when everyone still comes to a central cyber-gym, congregates around the CrossFit table, and dines on our particular fitness cuisine. Together.

You...me...we are the 99.9% of CrossFit, and the Open is ours. You do care. You're damn right you're in. Register. Post.

Occupy the CrossFit Games.

I'll see you next week...

Dammit i don't have access to a rowing machine

Musings in the filter. A bit late...under the weather.

M/52/153/1-1-06

"Headcold Blues"

T'ai chi
CFWU x 3

Easy bike ride, 20:00.

m/ 38/6'2"/240

21:17
RX

M/42/210

29:44
15# Ball

29:30 RX
M 42/ 6'/ 195
Rowing machine was on the second floor and wall ball had to be done down on the first floor. Second floor ceiling are only 8' high. That's a good excuse, right?

29:30 Rx
M/42/6'/195
Rowing machine on second floor and wall balls on the first floor. Ceiling on the second floor are only 8' high. That's a good excuse, right? Made for a great workout.

18:59
Had to do 3 xtra wallballs. I didn't think they counted

22:45

subbed rows with jumpropes between throws and scaled to 12# medicine ball to 9'6" ceiling 50,40,30,20,10 time was 14:12 I played basketball prior to WOD

Hazel Dell ride with Ed.

1:20

Fantastic work Carole and Kevin, and nice job of easing back while ill bingo. T'ai chi eh? I just took my first ever Yoga class yesterday; adapt or perish.

24:09 as rx'd

26:54 as Rx'd

m/17/6'0"/185lbs
13:20 scaled to only do the last 2 rounds. subbed sdhp

subbed 45 thrusters subbed 45 sdhp

200 sdhp
50 thrusters
100 sdhp
35 thrusters
40 sdhp
20 thrusters

17:58
Little off pr

100 Sumo deadlift high pull 45 lbs BB
50 Thuster 45 lbs barbell
50 Sumo deadlift high pull 45 lbs BB
35 Thuster 45 lbs barbell
25 Sumo deadlift high pull 45 lbs BB
20 Thuster 45 lbs barbell

25:46 Not good at all. Still got destroyed!

27:10 Definitely know I could do better but happy to be Crossfitting! Happy Sunday, all!

19:30 rx'd

Keesler AFB

42/m/185
10 miles on treadmill
82 minutes

M/34/5'9"/194 lbs

as RX'ed

20:33

22.16, awesome wod!

m/39/6/195
As Rx'd
WBs were broken up a LOT
23:44

f/30/501/140ish
16# WBs
27:18

after all these years of doing crossfit, finally got a rower!! goodbye SDHP!!! 30:35

First day starting CrossFit. I did it in 23:00. I held back. Won't do that again. I love this.

23:35. Because of availability, I used a 14 pound medicine ball and I had no wall so I just threw it straight up in the air. Also, does anyone have any tips for keeping the foot straps on the rower tight? On the machines at my University's recreation center, I'm constantly having to stop and tighten the straps to keep my feet from bouncing around.

17:26 @ work. 1:52,1:55.4,1:53 were splits. WB ubroken

MY FIRST WOD!!

f/38/5'4"/123
12# WB 40, 35, 25 reps, somewhat broken up
34:32

First time on a rowing machine, first time doing wall balls. Those wall balls are killer. Maybe I didn't cool down well after but I was shaky for about an hour. Still proud of myself tho!

-Kristina

Subbed running for rowing (no rower)
Run 2k, 50 db thrusters, 1k, 35, 500m, 20

21:30

f/46/130
25:11 with 8lb ball. had to break up wall balls more that i wanted to.

f/46/5'3"/130
25:11 with 8lb ball

19:38

Sub 20 lb dumbell thrusters for WB.

25:58

24:14. I've always liked this wod.

Only had 10# MB so wore 20lb vest as well throughout workout...18:03

25:16 as rx'd

Time: 22:00min at 10,000 ft (keystone, Co)

22:00 min at 10,000 ft (keystone, Co), used 14 pound medicine ball. Biggest I could find.

22:26, no 20lb ball so I used a 12lb one.

19:26

wall-ball only to 9'inside.
sdhp 45 200, 100, 50 ouch!!!

Then a circuit of 10 pull ups, 10 sit ups, 10 push ups every 30 seconds to complete 20 rds. Hand ripped again.

27:10. subbed SDLHPs (45#) for rows.

there should be some proper form learned on the erg!!! get a rower like myself to come in and teach proper form. it only makes it easier trust me

Just getting started with Crossfit, had to majorly scale:
No rowing machine--did 50/35/20 reps SDHP, 45 lb bar. 35/20/15 wallballs w/ a 10 lb ball.

17:51

Looking forward to rapid improvement.

M/46/6'0"/188 lbs.

22:44

Subbed thrusters w/ a 17.5kg DB for wallballs

Ran instead of row 1.6km, 800m, 400m
Wall balls as prescribed
19:58 mins

25:21

Just getting back into it...hopefully shave plenty off that next time.

m 34/77kg/177cm

20:55

Subbed WB with 10kg db thrusters

20:29 but with a 6kg ball as i am suffering from a lowerback hernia, and first real wod in 5 weeks!!!i can do no weights at all, so this WOD was puuurrfect and wow, the euphorea when i was done was surreal!!!!

Rx'd 18:39 - great workout, I almost skipped it, until I watched the demo video and realized it was worth doing!

20:01 RX

M / 50 / 6'3" / 185

19:35 w/ 15lb. Wall ball

Felt great!!!

Had to scale to 50% and sub SDHP for the row. Wow! The wall balls felt like the "rest" period for the WOD. Legs are wobbly...and now my daughter wants me to play Dance Central. Oh well bring on You're a Jerk!

M/51/73"/248

Rx'd 21:06

Not where I live. . .but, I don't mind the visit.

whats easier rowing or shdl for subs

whats easier rowing or shdl for subs.

subbed:
50-40-30-20-10
24" boxy jumps, abmat sus

11:38

Subbed 25# db thrusters for w-balls

23:40

Warm up
Pull up 3x10
Dip 3x5
Squat 3x10
Crunch 3x45
Push up 3x10
Back ext 3x15
Time - 22.36.96
Notes: 40/25010 for WBS.

21:28 rx'd

As rxd @bfcf

20.54(pr)

21:40 as rx'd. broke up the walls balls too much thinking I could save for the row, but that was brutal regardless. feeling good as of late.

23:35 RX
27/m/210

Wowwwww

Yes, it is the S-2 squat rack from Rogue Fitness. It's the 91 inch model. My ceiling is a few inches too short for the 108 inch version. The 2 inch Pullup bar is on there, it's killer.

subbed airdyne bike for row
2.25 miles
50 wall ball shots
1.10 miles
35 wall ball shots
.6 miles
20 wall ball shots

18:05

1000 Meter Row
40 (20#) Dumbell Thrusters
500 Meter Row
20 (20#) Dumbell Thrusters
250 Meter Row
10 (20#) Dumbell Thrusters
14:45
Good Workout

1000 Meter Row
40 20# Dumbell Thrusters
500 Meter Row
20 20# Dumbell Thrusters
250 Meter Row
10 20# Dumbell Thrusters
14:45
Good Workout

24:40
w/C2

Pack, 19:41 could only find a 10 lb ball

M35/5'4"/145lbs
As RX'd
22:56

22:58

15:15
Had a plane to catch, so I shortened it in the garage to:
50 35-lb SDHP
50 45-lb thrusters
35 35-lb SDHP
35 thrusters
20 SDHP
20 thrusters

as RX'ed
23:15 rows> 7:58, 4:11, 2:08

what a difference two days off makes!
M/44/189#

M/23/5'10"/189

22:20

Used a 15# ball because my gym doesn't have a 20#

Time also includes time to go up and down 2 flights of stairs to go from rower to a tall enough wall.

28/5'11/M/215

Rx'd 21:09

This one was beast.

subbed 25# DB Thrusters for wallball shots; did not have 10' wall in proximity of rower. Not sure if that was a scale up or scale down.... time: 27:27

22:06 Rx'd

Great workout. Really gets the heart pumpin and the legs burnin. Need to get better at rowing - I was averaging a 2:02 500m pace. My goal is to stay at a 1:50 pace.

28/6'3"/M/225
18lbs. Wall Ball
17:26

Bingo, it has been months since I read a post of yours, not from ignoring them, but from ignoring the board all together. I have been CFing for 4 years now, so have read quite a few of you musings. I wanted you to know that I appreciate your thoughts and honesty.

I like the comment about friendship. I can talk to my wife for an evening or just sit next to her for hours and not say a word. Sometimes I wonder if it's that I don't have anything to say (hard to believe if you ask her), but I think it's more that I'm just content/comfortable just enjoying the same space with her.

As far as the contentment issue, I am right there. I can now afford things that I really didn't think I would be able to a few years ago. I find myself wanting to upgrade watch, car, coat, phone, etc. all the time. I try to step back and ask myself what I actually need and for some reason why I am arrogant enough to not think the car, watch, phone, etc. I have now is fine. Strange inner arguments.

Will do this WOD at the gym later. I love rowing, hate wall ball.

19:40
12 lb ball, biggest one my gym had

M/40/165#

As Rx'd: 20:24

Legs n Lungs Baby!

Any wounded warriors out there on the CF main site ... check out YOUR VA adaptive sports program ... On Twitter: @VAdaptiveSports
Stay in the Game, hooah

M/44/5'11"/215

19:02

Wall balls broken once in first set.

51/5'7"/M/180

25:12 Rx'd

20:06 as Rx'ed. It was pretty brutal, but fun none the less! Haha. The rowing is such a mental battle.

as rx'd
21:03

21:03. On damper setting 6.

rx'd
18:03
wendler 325x4

21:30
12lb wall ball

Week 7 of CrossFit 26/5'6"/F/113lb

14 lb ball
32:57

2k row
50 40 lb dumbbell thrusters (2 20 pounders)
1k row
40 40lb thrusters
500m row
30 40lb thrusters

Bonus round

250m row
20 40lb thrusters

19:35

Joe:

No rowing machine, so sub is Sumo High Pull is sub, but shoulder is just starting to feel better so I wanted to save it to fight another day.

Run 1 Mile
12# Wall Ball by 50
Run .5 Mile
12# Wall Ball by 25
Run .25 Mile
12# Wall Ball by 12

12# was the heaviest available. Maybe juggle 12# & 10# next time?

Time 20:41

M 22/5' 11"/ 170

23:15

Compare to:
100615 - 27:22 (Subbed 45# SDHP for Rows - 200, 100, 50)

did this monday 2/13.

subbed 50# kb swings for wb shots as right knee not loving the post-db clean + pullup wod. (hope it's just quad-soreness from lunges rather than meniscus issue again.)

21:12

was hoping for under 20 but post-rowing air gulpage was significant.

next time: pick up kb or wb within 5-8 secs of getting off rower; don't use more than 2 kbs or wbs sets per round; push r2 row harder

r1 = 2k row 7:25, 20-15-10-5 kbs
r2 = 1k row 3:52, 12-13-10 kbs
r3 = 500m row 1:53, 20 kbs

13:10 rows total, 8+ minutes kbs - switching - gulping air

james hobart and anyone else under 19 minutes, wow that is some seriously quick rowing.

Jeff @work
One rest on 50 wbs
Rows about 1:58 pace
18:06

AM
3 mile (25lb.) V Max vest run 30:00
5 incline sprints w/h vest

PM
WOD with (25lb.) Ball 28:30:32

25:32 as rx'd =) M/24/128

27:48 scaled to half weith ball F/29/128

M/31/230/6"

CFWU x 1

Subd 200/100/50 SDLHP- 65lbs for rows
Subd 30lb ball

43:14.36

M/41/6'/245
as Rx'd
23:04 - seeing improvement! and determinated!
only one pause after first 30 wall balls to catch breath, but solid the rest of the way.
word of the year - committment!

19:59 with a 12 lb ball (no 20 lb.).

m/43/69"/78.9kg

rx'd in 20:33...can definitely see where I lost time, of course need to sub 20:00 it next time...

subbed 45lb thrusters for wall ball
21:58

22:38 as rx'd

23:40

Playing catch-up, did this last night after 5x3 front squats. Quads are definitely feeling it today!

M/34/5'9"/220

20:40. Had to improvise a little at home. Did 100,75,50 sumos and rxd thruster sub for WB

Was aiming for anywhere between 20 and 25:00.
Did this after 6x5 Deadlifts
Ended up with 24:00. Quite happy with my time.

M/29/5'11''/182

Quattlebaum 20:53 rx'd

subbed 20# db thruster

20:45

21:18 W/ Hydraulic rower
(rowed 8 min. (227 strokes), 4:15 (100 strokes), and 2 min. (57 strokes)

Rxd: 19:26... (7:26, 4:00, & 2:01 were rowing splits)

f/25

19:44 rx'd

went out a little too hard of the first row. 7:47 2k, 3:56 1k, 2:00 500m. Shoulders smoked from Monday on wallballs, but at great metcon!!

F/42/178/5'11"

23:38

2k = 7:46.8
1k = 3:56
500m ?

20# ball to 9' height

Then 3x 10 band assist Pullups, 10 GHD situps

50 / 186

as rx'd

25:29

18:24 rx'd

34/M/190

don't have a 20# wall ball so I did thrusters with 20# dumbbells which I think are harder anyway but that's besides the point.

On a piece of junk schwin rower which i know is slower than the concept2 at my gym so I cut off a total of about 300 meters

23:21 substituted 10lb pound

17:28 as rxd w/o squats on wb

M/44/190/72"
Rx'd 19:09

m/44/195/5'11"

16# ball

row times
7:36
3:55
1:56

26:16

I was so nervous about that 1st 2k. Turned out to not be bad, but the next 1k was surprisingly bad. My normal warmup is a 1k, I was not expecting it to suck as bad as it did.

As Rx 18:35

Pukie was in a bass boat next to me!!!

As Rx 18:35

Pukie was in a bass boat next to me!!!

timer malfunction
apprx 26 min
20lb db thrusters

20:51

M/45/5'9"/165

F/26/125/5'4"
22:48 RX
I really liked this workout - in a way that someone can like a workout with wall-ball - but it was good.

21:15 rx @ station
Deadlift prior - 3x5
225,245,265

28/m/5'11"/190
As rx'd
22:03(PR)

Rows a little slow. Paced too much on those. Push harder on wall balls.

m/40/6'6"/250lbs
19:58 Rx

C-
@ CFS w/ 14# ball
20:00

24:45 with 18 lbs ball
row and wallballs in two different rooms

23:11

only had a 6# ball

only my 6th WOD ever, done in 19:11

M/22/190/5'8"

rx'd 21:15

as rx'd. 27:27

A lot of insanely good times here.

First crossfit workout ever: 27:33

50/M/180
Sub'd small 6 lbs wall ball
24:39

28/5'11/M/215

Rx'd 21:09

This one was beast.

As rx'd

22:30

As Rx'd.
22:07 (PR)

Mrs. Miyagi
14# WB shot. Rest as Rx'd.
28:20

25ish

M/43/220
As Rx'd
21:55

00:18:50 Rx'd

Wow. Legs

25:12 . . . .. soooooo glad that is over! Very bad when you want to puke thinking about doing a wod!

18:27 RX
Crossfit Emergence

For time:

Row 2K - 8:57
50 Wall-ball shots, 20 pound ball (20-10-10)
Row 1K - 4:32
35 Wall-ball shots, 20 pound ball (20-10-5)
Row 500 meters - 2:16
20 Wall-ball shots, 20 pound ball (20)

Subbed 15 lb DB thrusters

For time:

Row 2K - 8:57
50 Wall-ball shots, 20 pound ball (20-10-10)
Row 1K - 4:32
35 Wall-ball shots, 20 pound ball (20-10-5)
Row 500 meters - 2:16
20 Wall-ball shots, 20 pound ball (20)

Subbed 15 lb DB thrusters

20:35 - next time do more weight on DB thrusters

27 min flat
as rxed

As Rxed - 25:31
I am 5'10, 233lbs, 38 year old male

I also PRed my 2k row with an 8:37

Here is my blog entry on it
http://theder.blogspot.com/2012/02/amazed-myself-beyond-awesome.html

M/42/195

19:11 rx.

As rx'd:

22:05

20:18 I should have pushed harder.

F/27/155#

21:51 rx'd. 14# WB

As Rx'd: 20:21

23:26

16# WB

17:40, as Rx'd.

Crossfit Roots in Boulder, CO runs 1 week behind the main site, with no structured classes on Sundays, so I did it today during open gym.

On pacing, I really held myself back on the 2k. Normally I can row pretty comfortably around a 1:40/500m pace, but went 1:52.0 for both the 2k and 1k. By easing off on the row, I was fresh enough to do all three sets of wall ball unbroken.

21:38

As rx'd, 21:38.

Not my favorite - this one just burned the whole way through. Row pace was sub-2:00 the whole way, but I had to focus to make sure I stayed there. Last 500m was closer to 1:50 (smelled the barn). Broke wall balls 30-20 / 25-10 / 20.

in filter, 21:38

11th wk of cf
6ft male 234
i got the rower and the ball out and was warming up and this mother....took my rower and went with the other two guys i was like what the hell so i grabbed a ball went outside and ran and we had just did heavy squats 7sets of 7 reps so my legs were toast but this is what i did.
1600meter run
50 wall balls
1200 meter run
35 wall ball
800meter run
20 wall ball
total run distance was 3600meters
time was 30:30 could have done a little better but my legs just did not want to respond.

24:45.....44 lb. Kettlebell SDHP

22:50

m/38/5'9/180
Quick warmup. Wasn't planning to do WOD, but decided to fit it in to make next day go smoother.
22:22
Small 20 lb ball at Clubworx.
Pretty good job applying rowing tech (keeping torso rigid) from CFJ articles.

36 yom 202 lbs.

26:24 rxd

M47
19:07 (1K, 500m, 250m)
Wall ball RX

44/m/176cm/72kg

Row 2K
50 Dumbell-Thrusters, 20 pound dumbells
Row 1K
35 Dumbell-Thrusters, 20 pound dumbells
Row 500 meters
20 Dumbell-Thrusters, 20 pound dumbells

19:21 PR (last time 20:16)

35/15
22/13
20

Subbed 20# DB thrusters.

20:52

Rowing was rough.

new to crossfit (I try to do crossfit WODS in my own gym)

M/6'0/176

got it in 22:54 Rx :)

f/35/145

row 6 minutes
50 wall balls 12lbs
row 3 minutes
35 wall balls
row 1.5 minutes
20 wall balls

18:35

M/42/5'8"/170

Did the 7 minutes of burpees, then this WOD as RX'd 21:18

20:49

02/26/2012

C2:
8:10
4:11
1:57

24:28

51/m/190

Rx'd. 23:44

20:54 rxd

18:48 on 3-1-12

29:00 (did 65,45,30 with maybe 15-16lb ball)

27:44 as rx

23:50 at the home gym
10 kg dumbbell sdhp for row
10 kg dumbbell thrusters for wall balls

25:37 25.03.12
sub SDLHP @ 35lb/16k, db thrusters @ 35lb/16k

29:28 23.06.10
sub SDLHP @ 12k/26lb, db thrusters @ 12k/26lb

14:42 as rx'd

Good solid workout. Was shooting for sub 22mins. Got 21:52 RX'd :D

CFWUx1
25:00 (+:55)

Mitch: 1500, ~500, ~400 rows and 8 lb WB (I kept bumping him off when I was done my wall ball)