February 27, 2012

Monday 120227

Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

Courtney Modecki 8:26. Post time to comments.

FtStewartL1_ViennaL1_IndianapolisL1_DallasL1_RenoL1_BridgeportL1_RestonL1_MonroviaL1_AtlasCFK_th.jpg

Enlarge image

CrossFit Level 1 Certificate Courses: 3rd Infantry Division, Ft Stewart, GA, CrossFit Vienna, Indianapolis Metro Police Department, CrossFit Strong, University of Nevada CrossFit, CrossFit King of Prussia, CrossFit Reston, CrossFit Monrovia.
CrossFit Kids Courses: Atlas CrossFit.


"Muscle-Up Virtuosity: Part 2" with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]


Highlights from the CrossFit Tour, Gold Coast, Australia - video [wmv] [mov] [HD mov]


WOD Demo with Courtney Modecki - video [wmv] [mov] [HD mov]


A diplomat is a man who always remembers a woman's birthday but never remembers her age.
- Robert Frost

Posted by Pukie at February 27, 2012 5:00 PM
Comments

M/35/160

Got sidetracked this week. Caught up with all of the last three WODs today. I'm smoked. Tomorrow won't be pretty.

Comment #1 - Posted by: Jason J. at February 26, 2012 5:08 PM

Huge thanks to the "seminar" staf in King of Prussia! Kurtis, Rob, Austin, Jen, Jen, and Aimee you guys were so knowledgeable and... hilarious. I hate sitting listening to people talk but could listen to you guys all day. Looking forward to spreading the knowledge and making a difference in people's lives!!! Thanks for everything!

Comment #2 - Posted by: Doug S. at February 26, 2012 5:19 PM

The cert staff at CF Reston this weekend were AWESOME! Learned so much. Amazing experience!

Comment #3 - Posted by: Evrett P. at February 26, 2012 5:26 PM

M/29/140

Gonna have to sub the rows for SDHP's and a 40# DB. No row machines or place for a wall ball where I'm at. Should still be a lot of fun though!

Comment #4 - Posted by: Ian J. at February 26, 2012 5:26 PM

Had an awesome time this weekend at the CrossFit Cert Level 1 Training at the IMPD Training Academy (IndyShield). The instructors were great, they all had really good attitudes, were very knowledgeable and helpful. I learned a lot and I am looking forward to living not just a Well life but a Fit life and eventually moving on to helping others to do the same.
Thanks CrossFit Team!!!!!

Comment #5 - Posted by: melony moore at February 26, 2012 5:31 PM

the cert staff at Indy this weekend was phenomenal!! I learned so much and had a great time!! Thank you all!

Comment #6 - Posted by: David S. at February 26, 2012 5:34 PM

anyone know whether Mikko is competing this year? can't find him on the leader boards

Comment #7 - Posted by: aussie crossfitter at February 26, 2012 5:35 PM

Crossfit Strong cert was the best. All of the instructors were great, appreciate it all!

Comment #8 - Posted by: KWH at February 26, 2012 5:53 PM

Great big thank you to Crossfit level 1 training seminar staff at CrossFit KOP. Kurtis, Ami, Jenn, Jennie, Austin, and Rob. You guys did an amazing job of covering all the info and making it fun. Had a great time. Thanks.

Comment #9 - Posted by: Mindy at February 26, 2012 6:06 PM

Im curious if Josh Bridges is competing this year? He got second last year, and was very impressive. I've read he was a SEAL so maybe he's been deployed.

Comment #10 - Posted by: Andy at February 26, 2012 6:10 PM

#7 and #10, I've heard that neither Salo (injured) nor Bridges (deployed) are competing this year. Those are just rumors though, to my knowledge.

Comment #11 - Posted by: Kenny at February 26, 2012 6:18 PM

Thanks to the instructors of Level 1 Cert class in Indy!! Great info & great instruction. :) There's a ton of info to cover in one weekend, but you all did a great job explaining it and allowing us to apply it in a small group setting.

Comment #12 - Posted by: Stacie Volz at February 26, 2012 6:21 PM

m/44/195/5'11"

Three rounds for time of:
Row 300 meters
20 Wallball shots, 16 pound ball
4 deadhang Pull-ups
10:56

Comment #13 - Posted by: slowweak at February 26, 2012 6:33 PM

The Level 1 cert at CF Reston was great. So much great information conveyed by so many incredible instructors. Who knew there were so many abbreviations and acronyms used in CF. Thanks to CF Reston for hosting this event.

Comment #14 - Posted by: Chris S at February 26, 2012 6:38 PM

Special thanks to the instructors for being so awesome at what they do and the indianapolis Metro PD for hosting us. Well worth the trip, time and money. If anyone is out visting the Chicago Area, look me up.

Comment #15 - Posted by: Jim S @ CrossFit Beverly at February 26, 2012 7:01 PM

15:56

Comment #16 - Posted by: Reid at February 26, 2012 7:03 PM

I want to send a shout out to the crew at the IMPD CrossFit level 1 cert in Indy. Facility was great and the staff were AWESOME. I couldn't have asked for better trainers. Their cohesion was phenomenal.

Comment #17 - Posted by: Nate at February 26, 2012 7:33 PM

Just got home from the CrossFit Kids Cert @ Atlas CrossFit in Chicago. The professionalism and instructions from the outstanding staff of Todd, Ali, Kelly and John was amazing. The content and progressions for movements is well thought out and is an asset in a kids program AND an adult program.

If you have not been to a Kids cert, it is must have training.

Comment #18 - Posted by: Doug Chapman at February 26, 2012 7:37 PM

Thank you to the superstar instructors for an amazing weekend at Crossfit Reston. Too much awesomeness to express in such a small space :) Thank you Jeff and Maggie for being such great hosts as well.

Comment #19 - Posted by: Yvette at February 26, 2012 7:38 PM

Re: IMPD Level 1 Seminar

Thanks to Sgt. Nathan Barlow and Team for the warm welcome and fantastic facility. I'm proud of what you have accomplished in Indianapolis.

To the participants, good luck with your training. We appreciate spending our weekends alongside such enthusiastic and skilled CrossFitters.

Comment #20 - Posted by: Jon Gilson at February 26, 2012 7:39 PM

Great cert this weekend in Indy!! Learned so much and can't wait to use what I learned!!

Comment #21 - Posted by: Matt at February 26, 2012 7:39 PM

What can I sub for the rows if I don't have a row machine?

Comment #22 - Posted by: Joel at February 26, 2012 7:51 PM

I think HQ should have a few spots reserved at the regionals and/or games for high-profile athletes that for same reason didn't make it thru the whole season. Could be for some superstar from another sport or some ex-champion that were sick during the open.

Comment #23 - Posted by: sven at February 26, 2012 8:15 PM

I am just starting with crossfit and I am doing all this from a regular gym while I am deployed. I can't throw the medicine ball up against the wall or up in the air at all. Any ideas on how to do this workout in a regular gym?

Comment #24 - Posted by: Tim at February 26, 2012 8:46 PM

@22 typically 10 Sumo Deadlift High Pulls @ 45# for every 100 meters of rowinfg is the sub. Some people use an olympic bar some use a Kettlebell. I prefer the kb

@23 thrusters with a 45# olympic bar

Comment #25 - Posted by: ken at February 26, 2012 9:04 PM

I had a blast at my Level 1 Cert at Crossfit Monrovia. Eric, Hollis, Stephon, Nadia, Matt, Austin, and Conner were all very knowledgeable, great teachers, and amazing people. Crossfit HQ has put together an amazing program and teamed with Reebok spreading the word about our amazing sport we will continue to grow and prosper. I learned so much and I am very thankful that I had this opportunity.

Comment #26 - Posted by: Joshua Broome at February 26, 2012 9:26 PM

I have had a lot of great coaches in a variety of things. From Big Ten sports, working at a Navy base and now with a police department. The coaches at the Indy cert this weekend kicked ass! Great teachers, professional and fun. Keep up the good work and thanks.

Comment #27 - Posted by: Kenny at February 26, 2012 9:36 PM

M/19/195/6'2
7:29

Comment #28 - Posted by: HD at February 26, 2012 9:37 PM

7:29

Comment #29 - Posted by: jim in korea at February 26, 2012 9:57 PM

My friend Max burst into tears during this workout today...he told me that he just couldn't handle Crossfit anymore and he's going back to Zumba....oh well....9:57

Comment #30 - Posted by: steveo at February 26, 2012 10:09 PM

m/5'8/29/195

9:30

was hoping for sub 9 but not feeling my best today. Great workout though I was smoked.

Comment #31 - Posted by: Chris at February 27, 2012 12:33 AM

sub'd 45lbs overhead kettlebell swings for the wall balls all else rx'd

7:56

Comment #32 - Posted by: Dillon Bear 26/M/165 at February 27, 2012 12:35 AM

8:41 as RX'd

Comment #33 - Posted by: KaysheeZEE at February 27, 2012 1:09 AM

@#29 LOLZ

Comment #34 - Posted by: KaysheeZEE at February 27, 2012 1:11 AM

My mate and I Subbed in 20kg thruster for the wall ball shots, bloody ruined!!!

Aaron: 7:52:71
Ben: 11:14:89 :( haha

much Crossfit love from Australia

Comment #35 - Posted by: Ben Brockhurst at February 27, 2012 1:15 AM

9:21

Comment #36 - Posted by: TomO/45/M/200 at February 27, 2012 1:33 AM

7:38 Rx'd after another 12.1 earlier, ouch!

Comment #37 - Posted by: Ryan at February 27, 2012 2:15 AM

8:26 as RX'd.

Comment #38 - Posted by: Daniel B at February 27, 2012 3:00 AM

Huge thank you to the CrossFit level 1 Seminar staff at CrossFit King of Prussia this weekend! Aimee, Kurtis, Jenn, Jen, Austin and Rob - you all made the material fun and easy, and there is no one better to learn from than experts like yourselves!

Comment #39 - Posted by: Gretchen at February 27, 2012 3:24 AM

I just discovered CrossFit via Facebook and I am very excited. But my IPad would not allow me to view WMD, mov or HD mov. Could someone help? Thanks!

Comment #40 - Posted by: Akira at February 27, 2012 3:29 AM

8:21 as RX'd

Comment #41 - Posted by: Matt D. at February 27, 2012 3:36 AM

12:51
16lbs wall-ball

Comment #42 - Posted by: Steffen at February 27, 2012 3:41 AM

F/45/6'1"/160

10:10
14# ball

Comment #43 - Posted by: FitDocMom at February 27, 2012 3:45 AM

m/43/5'6"/150

subs: sdhp/thrusters

11:07

Comment #44 - Posted by: duane at February 27, 2012 3:48 AM

M/40/5'11"/205

10:13 as rx'd

Comment #45 - Posted by: Jason at February 27, 2012 4:02 AM

9:35 rx'd.

Comment #46 - Posted by: J.Wood at February 27, 2012 4:10 AM

M/30/145/5'9"

As rx'ed 8:00 flat

Comment #47 - Posted by: Matt at February 27, 2012 4:11 AM

M/44/5'11"/200

3 rounds

30 45# SDHPs
20 20# wall balls
10 pull-ups

13:55

Comment #48 - Posted by: nutfam at February 27, 2012 4:11 AM

M/22/195/6'5"

10# ball "i need a 20# ball"

everything else Rx'd

9:07

Comment #49 - Posted by: mike zolo at February 27, 2012 5:03 AM

Had an amazing time at CrossFit KOP This weekend. Amazing instructors and still blows my mind how it seems to bring out amazing people as well to be surrounded by. Thanks everyone for the motivation and hope everyone gets closer to reaching their dreams.

Comment #50 - Posted by: Stephen Frazier at February 27, 2012 5:04 AM

Rx'd - 7:45

Comment #51 - Posted by: Townsend m/28/5'8"/140 at February 27, 2012 5:09 AM

10 minutes
subbed pullups with smith machine rows
felt horrible

Comment #52 - Posted by: franklin bukoski at February 27, 2012 5:13 AM

The L1 Cert this weekend in Reston was amazing. Thanks to all the amazing coaches for sharing their humor, wealth of information, and "special" treats each day! It made for a good way to spend the weekend.

Comment #53 - Posted by: Chesley at February 27, 2012 5:19 AM

I like an alternate version of the diplomat quote: A diplomat is someone who can tell you to go to hell in such a way that you look forward to the trip.

Will be doing this one later today...

Comment #54 - Posted by: Pete at February 27, 2012 5:32 AM

I had a great time at the CrossFit L1 Cert in Indianapolis. The instructors were great and the class was amazing. I highly recommend this class to crossfitters that want to improve their own movements and to those that want to train.

Comment #55 - Posted by: Derek at February 27, 2012 5:32 AM

12:30 sub wall ball with 20 lb db thrusters

Comment #56 - Posted by: simswhilljr at February 27, 2012 5:33 AM

@ 38.
Almost every exercise is on YouTube. Maybe not the exact WOD but each individual exercise separately. Just make sure you watch a legit CF video on there and not some idiot that will show you bad form and get you hurt.

Comment #57 - Posted by: jonslater at February 27, 2012 5:36 AM

10:48

Comment #58 - Posted by: pilk36 at February 27, 2012 5:40 AM

hey pips from KOP seminar last weekend..!!!
hit me up on my email...lets stay in contact and see how you guys are doing...!!!

it was a great time... kurtis,austin,Rob,jen(1),jen(2),Aimme...lots of thanks to you guys...you guys are the best...
@Kurtis: you gotta work on your grooming skills a bit harder...!!!
@austin:hey what happen to your profile picture on your box's website? is that your skinny twin younger brother?
@Rob: just blows my mind when you adjust the height on rings without standing on anything..!!
now that's TALL....!!!
@Jen(1): i have to admit that when you were demo DL outside i couldnt really focus the form, was little too busy looking something else...sorry..!
couldnt help it...!!!
@Jen(2): thanks for the correction on my push press with "HIP X-TENSION", COULDNT GO TO SLEEP RIGHT.....
@Ammie:love your box, love your fam. love your little girl....who called us "Stinky"...

Thanks a lot guys....!!!

CROSSFIT FOREVER..!!! GO FASTER..!!!

Comment #59 - Posted by: dong kim at February 27, 2012 5:40 AM

sorry...here is my email...

slkamg32us@gmail.com

Comment #60 - Posted by: dong kim at February 27, 2012 5:43 AM

Rx: 7:40. thought the wall balls were going to be harder

Comment #61 - Posted by: david at February 27, 2012 5:47 AM

F/31/130
11:01

Comment #62 - Posted by: Car at February 27, 2012 5:49 AM

8:20 at 25 reps with 16# ball.

Comment #63 - Posted by: preacherman at February 27, 2012 5:53 AM

11:15 sub db thruster

Comment #64 - Posted by: Biff05 at February 27, 2012 6:02 AM

3 rounds

30 45# SDHPs
20 45# DB thrusters
10 pull-ups

10:45

Comment #65 - Posted by: Zaur at February 27, 2012 6:04 AM

Our Dallas Crossfit Strong staff of trainers was fantastic. Each teacher brought something unique to the training and really transferred their passion for Crossfit to us.

Thank you Eric, Nicole, Taz, Lance, Joe and Zac for your energy, humor and knowledge. You have given us the tools to change the lives of others. We are forever grateful!

Comment #66 - Posted by: Kristen at February 27, 2012 6:05 AM

6:15 rx'd

Comment #67 - Posted by: BH2 at February 27, 2012 6:11 AM

M/31/6'1"/197

7:47 RX'd

Comment #68 - Posted by: Ryan Flynn at February 27, 2012 6:13 AM

3 Rounds for time:

300 meter row
20 wall ball, 20 lb ball
10 pull-ups

11:56

Comment #69 - Posted by: Wendy at February 27, 2012 6:20 AM

10:08

Comment #70 - Posted by: Manny at February 27, 2012 6:31 AM

Had an amazing time at the CrossFit Cert in Indy this weekend. I never really knew what CrossFit really meant until now. I want to thank the amazing staff (Joe D., Lindsey, Dave, James, Joe,& John) for giving us the chance to pick their brains.

Comment #71 - Posted by: Doug at February 27, 2012 6:41 AM

team 8! embrace the suck!
bh-6:15
cs-6:09

Comment #72 - Posted by: craig at February 27, 2012 6:41 AM

crossfit clitheroe: Zane (17 years old) 6:58Rx / Yas 7:28Rx

Comment #73 - Posted by: Zane McVicker at February 27, 2012 6:46 AM

7:15

Comment #74 - Posted by: Corey at February 27, 2012 7:01 AM

Awesome time at CrossFit Monrovia Level 1 Cert! Thank you to all the coaches. I learned a lot and had a great experience.

Comment #75 - Posted by: Leila at February 27, 2012 7:04 AM

11'30''

Comment #76 - Posted by: Matte Pozzati at February 27, 2012 7:15 AM

7:43, used 35lb kb instead of 20 lb wall ball

Comment #77 - Posted by: Anu K at February 27, 2012 7:18 AM

Thanks for the great certification trainig in Indy this weekend. I learned a lot and still have a lot to learn and practice in order to teach but can't wait to get started. Instructors for great! Very helpful.

Comment #78 - Posted by: Carrie at February 27, 2012 7:29 AM

Did "Angie" as RX'd today for the first time.
24:53

Comment #79 - Posted by: John W. at February 27, 2012 7:31 AM

3 rounds -

30 SHDL (Sub)
20 WB 20lb
10 Pull Ups

8.35

M/30/5'9"/170

Comment #80 - Posted by: LeeG at February 27, 2012 7:52 AM

As rx'd 10:55. m/51/169 lbs

Comment #81 - Posted by: Bruce at February 27, 2012 7:52 AM

I don't have a row machine at my gym, I just did a bike for 400 meters. Does anyone have any suggestions on what I can do at the gym instead of rowing?

Comment #82 - Posted by: Greg at February 27, 2012 7:52 AM

M 41/71"/185

9:27 as RX'd

Comment #83 - Posted by: Luke at February 27, 2012 7:57 AM

M/41/5'9"/180

8:02 Rx.

Comment #84 - Posted by: BASE1232 at February 27, 2012 7:58 AM

10:17 as RX'd

M/30/5'5"/180

Comment #85 - Posted by: John Beneduce at February 27, 2012 8:05 AM

as rx'd 11:44

Comment #86 - Posted by: Sanjo_Monster(5'9"/183lbs/34/M) at February 27, 2012 8:09 AM

8:26

Comment #87 - Posted by: Aaron (M/26/5'8''/180) at February 27, 2012 8:09 AM

7:54 Rx'd

Comment #88 - Posted by: SCOTT MORROW at February 27, 2012 8:10 AM

Great time at KOP this weekend learning, watching & participating.

Kurtis was the SICKEST Flowmaster ever!

Thanks for using the pic of me with my tongue out.

Comment #89 - Posted by: Geoff B. at February 27, 2012 8:17 AM

6:37 @ home

Comment #90 - Posted by: JDisch at February 27, 2012 8:25 AM

F/41/5'6"/150

3 rounds

30 SDHP, 45#
20 wallballs, 14# to 9'
10 kipping pull-ups

11:44

Comment #91 - Posted by: mom to five at February 27, 2012 8:26 AM

16:00 Subbed SDHP for 1 rd of rowing since rowers were full, purple band for most pull ups, getting better!

Comment #92 - Posted by: RussA at February 27, 2012 8:27 AM

7:30 as rx´d

Comment #93 - Posted by: GauteH M/33/183/75 at February 27, 2012 8:36 AM

First day doing crossfit. Loved it, but I'm smoked. Had to sub SDHP's and a 10lb ball

13:50

Comment #94 - Posted by: Josh at February 27, 2012 8:47 AM

300 M Rows
30 Wallballs
10 pullups

11:15

Comment #95 - Posted by: Jordan at February 27, 2012 8:51 AM

7:57

Comment #96 - Posted by: Dakota mortensen at February 27, 2012 8:54 AM

subbed 30 HSPU with 25lb dumbbells for row
11:45

Comment #97 - Posted by: cort at February 27, 2012 8:56 AM

Special thanks to the instructors: EC, Basti, Jami and Steve from the Vienna weekend.
It wos a great experience and a lot of fun!

Comment #98 - Posted by: Ralf Lehner at February 27, 2012 9:01 AM

Warm up
Pull up 3x5
Dip 3x5
Squat 3x10
Crunch 3x45
Push up 3x10
Back Ext 3x15
Time - 10.33.76
Notes: First time with WoD.

Comment #99 - Posted by: AB at February 27, 2012 9:11 AM

7:32 as Rx'd

Comment #100 - Posted by: Ryan E at February 27, 2012 9:11 AM

2012-02-27: 6:47@2:16,:05,:25. (.2 on rower)

Comment #101 - Posted by: gs at February 27, 2012 9:20 AM

Thanks to all of the staff at Crossfit Strong this weekend :) It was amazing the wealth of knowledge that they all had to impart and freely gave to all. Had a great time, lots of fun, and learned a ton :) THANK YOU TO: (Eric, Nicole, Jaz, Lance, Zac, and Joe)

Comment #102 - Posted by: Jon at February 27, 2012 9:22 AM

Thanks to the AWESOME cert staff at CrossFit Strong this weekend! You all were an amazing group and made the class a lot of fun, as well as full of info!

Comment #103 - Posted by: Jill at February 27, 2012 9:31 AM

Used a 16 lb ball and did assisted pull-ups

8:50

Comment #104 - Posted by: Gabe at February 27, 2012 9:36 AM

36/M/6'00/185

Day 58 of the burpees...

Today's WOD:
7:26
Felt great - Very pleased with the result.

Comment #105 - Posted by: Dan D. at February 27, 2012 9:41 AM

m/26/200/6'2

First WOD ever, 13:00 Good stuff. Definitely would have been better to do on an empty stomach.

Comment #106 - Posted by: Tony at February 27, 2012 9:46 AM

M/28/185

3 rounds, subbed 300m row for 1.5 pood sdlhp, 30 reps

6:54

Comment #107 - Posted by: Youngblood at February 27, 2012 9:50 AM

37/M/6'1"/200

9:25 Rx'd

FOB Salerno

Comment #108 - Posted by: David Vinup at February 27, 2012 9:59 AM

9:28 rx'd

Comment #109 - Posted by: cm at February 27, 2012 10:04 AM

7:39.

Comment #110 - Posted by: Jeff A. at February 27, 2012 10:06 AM

m/43/5'9"/173

rx'd with Altitude Training Mask...10:30

Ball kept hitting gas mask, damn it!!!

Comment #111 - Posted by: DSG at February 27, 2012 10:13 AM

God I can't wait to do this after work. I wish my gym had an outdoor exerasize space and rowing machines!

Comment #112 - Posted by: Anthony at February 27, 2012 10:14 AM

3 rounds

30 45# SDHPs
20 8lb ball (need a heavier ball)
10 Lat pulldown (actual weight 165lbs)

9:05

Comment #113 - Posted by: Bear at February 27, 2012 10:16 AM

M/24/5'9"/160

8:19

Rx'd

Comment #114 - Posted by: lwoody at February 27, 2012 10:18 AM

Had the best time at the university of Nevada Reno crossfit! Great instructors with very good training cues. You guys also kept it very entertaining throughout the entire weekend. Can't wait to take what I've learned back to my box tomorrow. The only shitty part about the weekend was having to drive home 7 hours!! Great job Russell on your 142 burpees by the way, it was awesome to watch!

Comment #115 - Posted by: Patrick Harlow at February 27, 2012 10:27 AM

Just pumped! Did this with my Wife at the Y! She finally got the kip! I think she'll be hooked :)
Jess w 16 lb ball amd bank assist: 9:14
Graham rx'd 7:09

Comment #116 - Posted by: Graham Doody at February 27, 2012 10:30 AM

8:07 as rx'd

Comment #117 - Posted by: SB at February 27, 2012 10:34 AM

50 / 186

as rx'd (actually did chest to bar pull-ups)

11:35

Comment #118 - Posted by: tom perry at February 27, 2012 10:37 AM

Looks like a lot of fun in Australia. What is going on with your crazy gun laws down there?

All mankind is divided into three classes: those that are immovable, those that are movable, and those that move.
Benjamin Franklin

Comment #119 - Posted by: Engi-nerd at February 27, 2012 10:46 AM

9:31

Display broken on rower, so rowed one and a half minutes each round.
15# wall ball

Comment #120 - Posted by: Kevin C.(M/52/5'11"/172) at February 27, 2012 10:51 AM

6:51 Rx'd. GO CROSSFIT WILMINGTON!

Comment #121 - Posted by: Sensei at February 27, 2012 10:52 AM

7:51 Rx'd

Comment #122 - Posted by: Ryan B. at February 27, 2012 10:56 AM

6:59
30 SDHP
20 20# db thrusters
10 pullups

Comment #123 - Posted by: Matthew m/31/6'2"/175 at February 27, 2012 10:56 AM

8:02

Comment #124 - Posted by: TRN III at February 27, 2012 10:57 AM

Great time this weekend. Knowledgeable/personable instructors, well organized weekend, fun time from front to back.

Thank you.

Comment #125 - Posted by: Billy at February 27, 2012 11:01 AM

M/37/180/5'8"- 9:26 with a 16 lb ball. Biggest they had.

Comment #126 - Posted by: Joel Kam at February 27, 2012 11:08 AM

sub'd 25# DB thrusters for wallball (no 20# ball)

8:56

quite sore after the burpees and a flag football game yesterday

Comment #127 - Posted by: GleichSTL m/34/178/5'10" at February 27, 2012 11:10 AM

Many thanks to the awesome trainers at the Reno Level 1 Cert this weekend! It was a pleasure to learn from such great coaches!

Comment #128 - Posted by: Melissa C. at February 27, 2012 11:14 AM

Made up Saturday's Zimmerman. RIP Lt.

8 rounds + 7 chest to bar

185# deadlifts
feet on smith machine bar for hspu

Comment #129 - Posted by: Carole (F/53/5'6"/138) at February 27, 2012 11:15 AM

subbed two 20lb. db thrusters for wall balls, all else RX'd

8:06

Comment #130 - Posted by: JK m/28/215/5'10 at February 27, 2012 11:17 AM

7:45 quick smoker

Comment #131 - Posted by: Tom at February 27, 2012 11:20 AM

Three rounds for time of:
55lb SDHP
20 Wallball shots, 20 pound ball
10 Pull-ups

9:43

Comment #132 - Posted by: RHJ at February 27, 2012 11:20 AM

M/39/6'5"/214lbs.

8:04

Comment #133 - Posted by: Dave S. at February 27, 2012 11:24 AM

7:01 Rx

Comment #134 - Posted by: GAC - M/29/6'4/190 at February 27, 2012 11:29 AM

30 SDLHP 45# KB
20 Wall Ball 20#
10 Pull ups

6:46

Comment #135 - Posted by: ferb44 183# at February 27, 2012 11:30 AM

M/22/200

10:20 rxd

Comment #136 - Posted by: drod at February 27, 2012 11:31 AM

11.39

Comment #137 - Posted by: andrew stemler at February 27, 2012 11:33 AM

7:29 rx'd. Thank you 12.1 for slapping me in the face...need to do everyday WODs as though it's a comp/Open

Comment #138 - Posted by: RobM at February 27, 2012 11:35 AM

9:23 w/ 16lb ball, and damper at 10 until the last 100m...

Comment #139 - Posted by: brittk at February 27, 2012 11:49 AM

This does not bode well. I predict an escalating series of WODs to follow this week that will end up crushing us!

Comment #140 - Posted by: bobr at February 27, 2012 11:54 AM

8:21 as RX'd

Comment #141 - Posted by: MW at February 27, 2012 11:56 AM

M/21/5'09"/140lbs

rx @ 13:46

Comment #142 - Posted by: DavidH at February 27, 2012 11:56 AM

M/21/140lb/5'9"

rx @ 13:46

Comment #143 - Posted by: David24H at February 27, 2012 11:57 AM

M/54/5'-8"/185
as Rx 10:55

Comment #144 - Posted by: Mike at February 27, 2012 11:58 AM

15 SDHP @ 95
20 Thrusters @ 55
10 Pull-Ups

3 Rounds

12:54

Killer on the shoulders

Comment #145 - Posted by: Tito at February 27, 2012 12:00 PM

M/36/165
Subbed 24kg KB SDHP for rows.
7:30

Comment #146 - Posted by: Rab Paterson at February 27, 2012 12:03 PM

as Rx 5:57

Comment #147 - Posted by: Kyle Ruth at February 27, 2012 12:05 PM

Subbed 30 SDLHPs for the row

5:44

Wallballs were rough after doing the open WOD 2 days ago.

Comment #148 - Posted by: Caveman/28/5'10"/195 at February 27, 2012 12:08 PM

8:18 as rx'd

m/38/6'1"/195

Comment #149 - Posted by: Rough Robbie at February 27, 2012 12:15 PM

re: Running backwards as a form of functional training.

I can understand how training a brief sprint backwards, or the same dragging a load, could be very useful functional training.
However, I fail to see the value of 400m repeats of backwards running: Under what circumstances in life, sport or battle do we run slowly backwards for approx. 2 minutes?

Comment #150 - Posted by: steve at February 27, 2012 12:18 PM

What is the name of this great song???

Comment #151 - Posted by: Chris Vaughn at February 27, 2012 12:20 PM

Quattlebaum 7:18 rx'd

Comment #152 - Posted by: Jeff Quattlebaum at February 27, 2012 12:29 PM

11:39 sdhp for rows

Comment #153 - Posted by: Brad /m/31/195/6'4" at February 27, 2012 12:30 PM

Awesome Class this weekend in Reno!!! Great time with Great instructors!

Comment #154 - Posted by: Derek Wellock at February 27, 2012 12:32 PM

7:56 rxd

Comment #155 - Posted by: Khemeran Ing at February 27, 2012 12:41 PM

10:20 rowing 375M, 20# WB 4 20, 10 pullups

M/44/188#/6'

Comment #156 - Posted by: mr garrison at February 27, 2012 12:43 PM

subbed 24kg KB for rows
7:28

Comment #157 - Posted by: harry m/23/180 at February 27, 2012 12:44 PM

15:31.

26/F/5'9/145

Comment #158 - Posted by: Kerber at February 27, 2012 12:45 PM

6:51.8 dont know how to kip so i did 10 strict pullups. everything else rx'd though.

Embraced the suck!! gatorade sucks before a WOD!!!

Comment #159 - Posted by: jarrett at February 27, 2012 12:46 PM

F/42/178/5'11"

300m row
20 wall balls with 20#
10 Pullups

11:05

Comment #160 - Posted by: JuliePlatt at February 27, 2012 12:49 PM

12:46
Did ok on the rowing, but the rest was slow.
Legs are smoked. Semper Fi!

Comment #161 - Posted by: MajorDad M/52/6'3"/165 at February 27, 2012 12:52 PM

9:47 as rx'd

Comment #162 - Posted by: AGL at February 27, 2012 12:56 PM

Hey

We changed it up a bit and did 500m row, 20 squats with 20kg plate and 10 chins

I managed a time of 10.23 and my training partners finished together at 11.34

Comment #163 - Posted by: Andrew at February 27, 2012 1:00 PM

Taking a rest week (although I'm still looking forward to 12.2!). Back soon ...

Comment #164 - Posted by: Cheeto m/29/138/5'7" at February 27, 2012 1:03 PM

M/22/240/5'10"

300m row
20 wallball with 15#
10 pullups (last few were assisted)

17:23

anyone have any suggestions for improving kipping pullup tech and also overall strength? I'm very weak in this area.

Comment #165 - Posted by: Sean L at February 27, 2012 1:05 PM

M/23/175lb/5'10
6:55 RX'd

Comment #166 - Posted by: david logan fort at February 27, 2012 1:10 PM

9:45
Subbed 45# sdhp
12# ball

Comment #167 - Posted by: DougN (m/58/6'0/182) at February 27, 2012 1:11 PM

6:55 as rx'd

Comment #168 - Posted by: Scuba Steve at February 27, 2012 1:11 PM

8:45 rx

Comment #169 - Posted by: Todd at February 27, 2012 1:17 PM

7:04 RX'd

Comment #170 - Posted by: Randy B. at February 27, 2012 1:20 PM

lost about 30 sec between rower and pull up bar :(

Comment #171 - Posted by: Troy at February 27, 2012 1:27 PM

7:15, forgot time

Comment #172 - Posted by: Troy at February 27, 2012 1:32 PM

Substituted row for running

8:53

Comment #173 - Posted by: Jason D. at February 27, 2012 1:33 PM

Substituted rowing with running

8:53

Comment #174 - Posted by: Jason D. at February 27, 2012 1:34 PM

7:41

20lb dumbell thrusters for WB. All unbroken except the last set of thrusters went 10-10. Fast transitions except for a short rest going into the last set of pullups. Hurt a lot, kind of like Fran.

Comment #175 - Posted by: Sheldon N (M/34/6'/183) at February 27, 2012 1:36 PM

Wout Vanderkerken: 7.23

Comment #176 - Posted by: Wout V. at February 27, 2012 1:38 PM

M/20/180/5'11
6:48

Comment #177 - Posted by: lionel at February 27, 2012 1:40 PM

m/46/185

9:57

Comment #178 - Posted by: cosmo at February 27, 2012 1:42 PM

7:43

Comment #179 - Posted by: Joshua Larkins at February 27, 2012 2:13 PM

M/25/5'11"/ 200

8:15 RX'd.

Comment #180 - Posted by: damllun at February 27, 2012 2:13 PM

7:55 as Rx'd.

Comment #181 - Posted by: Mike W at February 27, 2012 2:16 PM

10:43 14lb ball blue band pullups--so tired from a 4 day hike.

Comment #182 - Posted by: LiiT 38/m/6'1"/200lbs at February 27, 2012 2:17 PM

M/23/6'/267 - me
9:21

M/20/5'11"/160 - buddy
10:09

We had to sub SDHPs for rows and thrusters for wall ball, but it was still good.

Comment #183 - Posted by: Dan Richardson at February 27, 2012 2:19 PM

M/41/5'8"/175

7:47 Rx'd

Comment #184 - Posted by: Paul Weaver, USMC at February 27, 2012 2:24 PM

7:11 as rx'd.

did some power snatch and overhead squat strength work beforehand.

Comment #185 - Posted by: ken c at February 27, 2012 2:24 PM

6:07 RXd

M/25/6'/174

Comment #186 - Posted by: sean at February 27, 2012 2:26 PM

M/21/5'7"/165

7:17 RX'D

Comment #187 - Posted by: hazardj at February 27, 2012 2:28 PM

6:49

Comment #188 - Posted by: Jonesy Boy at February 27, 2012 2:29 PM

8:58
sub 45#thruster for wb

Comment #189 - Posted by: mrd m/27/5'10"/200 at February 27, 2012 2:38 PM

age 22 bw 170

6:51 as rx'd

Comment #190 - Posted by: Chris S at February 27, 2012 2:45 PM

M/32/5'11"/202

RXd @ 9.10

Comment #191 - Posted by: Todd at February 27, 2012 2:46 PM

M/22/160/5'10"

6:06
sub: sudhp 55#
thruster 55#

Comment #192 - Posted by: Brent at February 27, 2012 2:47 PM

Subbed WB for Bar Thrusters.
11:32

Comment #193 - Posted by: Aaron at February 27, 2012 2:54 PM

As rx'd 7:50. Quick gasser!

Comment #194 - Posted by: Kurt M/38/190lb. at February 27, 2012 2:57 PM

300 M Run
20 wall Balls 20lbs
10 C2B pull ups
3 rds: 8:57

Comment #195 - Posted by: Joe at February 27, 2012 3:01 PM

I wanna start doing multiple workouts a day but how do I know which workouts I should do together in a row.

Comment #196 - Posted by: russell at February 27, 2012 3:01 PM

M/27/5'8"/165
17:45....pathetic I know.
sub-sumo and thrusters, strict P.U.
1st week

Comment #197 - Posted by: Jeff at February 27, 2012 3:03 PM

Rx - 11:06
wallballs against mesquite tree branch (sketchy)

pull ups on 1.5" thick bar between two trees in between rain showers (also sketchy)

no excuses though just have to get back in shape, been out with low back injury. going to follow mainsite for at least a month before going back to self programming, looking forward to it

truly believe CrossFit has allowed me to recover so well from low back surgery and will help me keep it from happening again

Comment #198 - Posted by: z at February 27, 2012 3:04 PM

1x20 190# dead stop trap bar dead lifts (no touch and go, no bouncing). Very easy. Choosing to work trap bar deadlifts (handles are the same height from the ground as a straight bar) since it's easier on my lower back than straight bar lifting. I'm glad to be lifting again since my spine surgery and will be choosing lifts that are better for my lower back.

15 minutes of 3 ring dips/3 band pullaparts. No breaks. 144 reps ring dips, 144 band pullaparts.


Today's WOD:

300 meter C2 rowing
20 25# 8'sandbag ceiling throws
10 no kip, chest to bar pullups

9:16 - Had to do the WOD in my walking boot to protect the still healing bone in my right instep (broken in a Judo accident). Have no 10' target at home, but I find that a 25# sandbag ceiling throw is effective. No kipping since my shoulders prefer no momentum pullups these days. My shoulders get twisted and torqued around plenty during Judo and BJJ ground work.

Comment #199 - Posted by: Kelly Moore 47/F/5'/114# at February 27, 2012 3:06 PM

M/29/5'9/175
9:30 n I was seeing stars...lol
Love it

Comment #200 - Posted by: Abe at February 27, 2012 3:11 PM

7:26 as rx'd

Comment #201 - Posted by: BiggieMan at February 27, 2012 3:14 PM

First ever main site WOD
9:32 Rx

Comment #202 - Posted by: Hunter at February 27, 2012 3:19 PM

Rx (my eve for the garage is just under 10ft) 7:41. CrossfitEmergence Missoula, MT

Comment #203 - Posted by: Michael Kremkau at February 27, 2012 3:21 PM

8:03

Comment #204 - Posted by: mlt at February 27, 2012 3:21 PM

My husband and I just started doing CF. We've been selective about workouts with pullups b/c we know we can't do the Rx'd amount. Otherwise we've loved the intensity of the workouts. Today we decided to just do this workout now matter how long it took. Glad we did...
F/26/5'7/155 11:30
M/28/6'3/229 11:52

Comment #205 - Posted by: Stephanie at February 27, 2012 3:22 PM

m/39/6/195
As Rx'd
9:10
Need to work on my wall balls and doing them unbroken

f/30/501/145
As Rx'd with 16# med ball
10:32

Comment #206 - Posted by: Jeremy A. Olive at February 27, 2012 3:23 PM

6:13 rxd

Male/ 5'11/ 210

Comment #207 - Posted by: jeffrey stone at February 27, 2012 3:34 PM

sub rows with sdhp 45# bar 30 reps, wall ball 12# 30 reps, pullups 10. time: 8:12.

Comment #208 - Posted by: JerryR M/46/5'9"/160 at February 27, 2012 3:37 PM

Pending Total Knee Replacement in April
Three modified rounds for time of:
1 minute speed bag then 1 minute heavy bag
20 Seated Wallball shots, 20 pound ball
10 Pull-ups
14:50
M/54/6’/205

Comment #209 - Posted by: Pete In SunCity at February 27, 2012 3:37 PM

M/34/5'7"/180

rx'd except wallballs 25lb ball to 8'.

7:49

Comment #210 - Posted by: Jason M at February 27, 2012 3:45 PM

40M/5'10"/163#

AM

W/U: 3 rnds of - double-under, 50x; 135# DL, 10x; air sq, 10x; 55# American KBS, 10x.

3 RFT of: erg row, 300m; 20# wallball shot, 20x; pull-up, 10x.

Time: 8:36.

C/D: dynamic stretching of shoulders and hamstrings.

Saturday, I did "Zimmerman" after a three month layoff. Tough way to come back. I'm feeling the DOMS today.

PM

W/U: double-under, 50x; AbMat sit-up, 50x.

SP, 100x5; 115x5; 130x10.
BS, 190x5; 220x5; 250x10.

C/D: PNF of hamstrings.

I decided to make a significant cut on the amount of weight for the strength training. I'm looking for a slow rebuild. We'll see how it goes.

Comment #211 - Posted by: rjf (Since 07-20-07. WOD no. 1195) at February 27, 2012 3:46 PM

Kelly Moore sighting!!

So good to "see" you!

Comment #212 - Posted by: bingo at February 27, 2012 3:50 PM

7:59rx'd

M/42/6'4"/265

Loved this one!

Comment #213 - Posted by: Tom at February 27, 2012 3:50 PM

m/39/205lbs/5'11"

Three rounds for time of:
Row 300 meters
20 Wallball shots, 20Lb ball
10 Pull-ups

(10:32)

Comment #214 - Posted by: penns at February 27, 2012 3:52 PM

13:40 rx'ed

Comment #215 - Posted by: Saints Man at February 27, 2012 3:53 PM

M/18/6'1"/190
7:38 rx'd

Comment #216 - Posted by: hayden at February 27, 2012 4:01 PM

9:47 as rx'd

not to happy with this output, as my goal was sub 9mins. I felt like I spent too much time catching my breath on the pullups...

Comment #217 - Posted by: Saam at February 27, 2012 4:06 PM

M/24/66"/160#

9:33 Rx'd.
Wall balls where the worst.

Comment #218 - Posted by: Camm at February 27, 2012 4:12 PM

12.51 as rxed

Comment #219 - Posted by: Kyle A. at February 27, 2012 4:12 PM

28/m/5'11"/188
As rx'd
8:30

Need to push harder on row. Hit myself in face with wall ball on last round also.

Comment #220 - Posted by: justaman - liberty, sc at February 27, 2012 4:15 PM

Sean 76ers

Comment #221 - Posted by: Sean snyder at February 27, 2012 4:18 PM

Sean 7:56 as rx'd

Lorie 13:35 as rx'd

Comment #222 - Posted by: Sean snyder at February 27, 2012 4:20 PM

As Rxed. Rower on damper lvl 4

8:23

Comment #223 - Posted by: Dave W 28 5'7" 180 at February 27, 2012 4:28 PM

Ashley Brand 8:54

Comment #224 - Posted by: Ashley Brand at February 27, 2012 4:31 PM

Thank you to all the coaches and staff at the L1 course at Crossfit Reston this weekend. I had a great time and learned a bunch. I highly recommend this course for any who is interested in becoming a trainer, or someone who wants to become a better athlete. Hope to see you guys again.

Comment #225 - Posted by: stephen J at February 27, 2012 4:31 PM

M35/6'7"/227. Sub sdlhp #45 KB 8:05

Comment #226 - Posted by: shore at February 27, 2012 4:34 PM

12:21, sub'd 400m runs for the rows

Comment #227 - Posted by: NAMWIZ at February 27, 2012 4:56 PM

8:03

Comment #228 - Posted by: mlt at February 27, 2012 4:56 PM

M/26

Subbed row for 30 35# KB SDHP
20# WBs off a tree trunk target
Ring pullups off a tree branch

13:19

Comment #229 - Posted by: Alex TX at February 27, 2012 4:57 PM

Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball 9' target
10 Pull-ups

8:10

Comment #230 - Posted by: Bells at February 27, 2012 4:58 PM

M/25/5'7/195

Still working on my endurance, first ropund was smooth, then it went downhill. Subbed sdhp 45# for row and 20# kettle bell for medicine ball. My goal was sub 15, and I got it.

14:31

Comment #231 - Posted by: Eric at February 27, 2012 4:58 PM

8:06. Subbed SDLHPs for rowing

Comment #232 - Posted by: Mavrick at February 27, 2012 4:59 PM

8:09 damper 8

Comment #233 - Posted by: AndyChong at February 27, 2012 5:01 PM

9:28
subbed 45 lb thruster for wall ball.

Comment #234 - Posted by: Mark & Theresa at February 27, 2012 5:02 PM

CFWU
Squats 3x10
Sits 3x10
Ext 3x10
Pulls 3x5
Dips 3x5

3 Rounds for time:
40lb SDHP
20 Thrusters
10 Pull Ups

6:07

Comment #235 - Posted by: J Tag at February 27, 2012 5:02 PM

30 45# SDHPs
20 20# DB thrusters
10 pull-ups (band assisted in 2,3 rounds)

10 minutes

Comment #236 - Posted by: ScooteR at February 27, 2012 5:02 PM

7:40 Rx'd

Comment #237 - Posted by: Matt Fitzsimmons at February 27, 2012 5:13 PM

Subbed 30 x 45lb sdhp for row's, rest rx'd
8:16

Comment #238 - Posted by: sebastian m/43/180/6'2" at February 27, 2012 5:19 PM

7:22
subbed 20 kg SDHP for rows (no rower at gym here in Korea), subbed thruster (2 x 9kg) for WB shots.

Comment #239 - Posted by: Stuart at February 27, 2012 5:23 PM

8'

Comment #240 - Posted by: DC at February 27, 2012 5:24 PM

5 RFT: 10 OHS (75lb.)/15 SU's/20 DU's
6:01

Comment #241 - Posted by: B. Rhaly at February 27, 2012 5:27 PM

sub'd 30 x 45# sdhp for row
10:52

Comment #242 - Posted by: Jason Crocker at February 27, 2012 5:27 PM

Sub rows with 30 sdhp and 25lb wall ball

6:35

Comment #243 - Posted by: Nick at February 27, 2012 5:33 PM

Used a 15lb heavy ball because that's what we've got.

14:20

Comment #244 - Posted by: D. Peterson at February 27, 2012 5:43 PM

7:11 rx'd

Comment #245 - Posted by: buzz at February 27, 2012 5:44 PM

6:03 Subbed for 30 SDHP. M -25 . 5'11 205

Comment #246 - Posted by: Dustin at February 27, 2012 5:44 PM

9:07 30 sdhp for row...

Comment #247 - Posted by: sauce at February 27, 2012 5:50 PM

7:55 Rx

Comment #248 - Posted by: DajM at February 27, 2012 6:04 PM

3 Mile Run
21:45
Then
2 rounds
20 25# Dumbbell Thrusters
10 Pull Ups
Then
50 Sit ups

Comment #249 - Posted by: dyagg at February 27, 2012 6:08 PM

M/26/150 9:14rx

Comment #250 - Posted by: Steve M at February 27, 2012 6:19 PM

11:05 with chest to bar pull ups

Comment #251 - Posted by: Robert Norman at February 27, 2012 6:19 PM

M/6'3"/19/192

8:33

Comment #252 - Posted by: Dylan at February 27, 2012 6:23 PM

m/28/6'8/210

This workout destroyed me. I'm pumped, shaking and completely depleted

subd SDHPs and thrusters

17:44

Comment #253 - Posted by: ChuckO at February 27, 2012 6:24 PM

as rx'd

11:33 (lost some time running to c2)

Comment #254 - Posted by: Callum at February 27, 2012 6:27 PM

13:55 as Rxd

Comment #255 - Posted by: STDBG(44/6'/196/) at February 27, 2012 6:33 PM

13:55 as Rxd

Comment #256 - Posted by: STDBG(44/6'/196/) at February 27, 2012 6:33 PM

10:55 as Rxd. X the last post

Comment #257 - Posted by: STDBG(44/6'/196/) at February 27, 2012 6:35 PM

30 SDHPs w/ a 20kg KB for rowing
20 Wall Balls Rx
10 Pull Ups Rx
3 Rounds, 6:01

Comment #258 - Posted by: Ken Tronnes at February 27, 2012 6:37 PM

9:16
45# SDHP 30 reps
45# thrusters 20 reps
10 pullups

love these workouts but I know I need to work on strength/power

Comment #259 - Posted by: georgecole3 at February 27, 2012 6:45 PM

10:39
Subbed rows for 30 SDHP

Comment #260 - Posted by: ChadB at February 27, 2012 6:52 PM

3rds
30 reps 45lbs SDHP
20 reps 45lbs Thrusters
10 reps Pull-Ups

10:22 rx'd

Gotta get that monday out of me

Comment #261 - Posted by: Brian at February 27, 2012 6:57 PM

M/49/175#

subbed 30 SDLHP 45#

13:10

Comment #262 - Posted by: gtm at February 27, 2012 6:58 PM

8:42

Thrusters with 45# barbell instead of Wallballs. This one felt good (good being a relative term) and all of the equipment was within arms reach (rare).

Comment #263 - Posted by: RCL at February 27, 2012 7:01 PM

3 Rounds:
30, 45lb SDHP, no rower
20, 20 # wallball to 9'. 10' is outside and snow.
10 Pull Ups kip

5:40

Seems kinda fast compared to others? SDHP must be easier than a rower?

Lungs were burning after i was done and biceps were right at complete failure on last set of kipps?

How long does it take to row 300m?

Comment #264 - Posted by: PT m 5'7" 39 150 at February 27, 2012 7:06 PM

Huge thank you to everyone at the IndyMPD Level One cert. The hosts were gracious and the staff were true professionals. I learned a great deal and enjoyed every minute of it.

Comment #265 - Posted by: Alan H at February 27, 2012 7:06 PM

300m row
sub 45lb barbell thruster
10 pull ups

12:52
this is my second month of crossfiting and i'm 17yo. i have really enjoyed everything about the sport and have already seen massive improvements in not only my workouts but also in other areas of my life.

Comment #266 - Posted by: JP at February 27, 2012 7:09 PM

8.08, awesome wod

Comment #267 - Posted by: Apolloswabbie at February 27, 2012 7:17 PM

10:10

Comment #268 - Posted by: RAD at February 27, 2012 7:36 PM

Subed 45# sdhp 30x for row
Subed 45# bar thrusters for wall ball (gyms heaviest ball is 10# and the walls are only 8 ft)
10 Kipping pull ups

11:33...was shooting for under 10 minutes...darn...

Need to figure out the mental toughness part of pushing through.

Comment #269 - Posted by: Ape teach at February 27, 2012 7:43 PM

Scaled 8:53, wahoo!

Three rounds for time of:

Row 300 meters - yup!
20 Wallball shots, 20 pound ball (12#)
10 Pull-ups (on Gravitron + 60#)

w/u - 30 sec Samson, 7x (feet-elevated pushups, scap pushups, situps, dips), slow-row 300m (< 20 strokes per minute), 10 WBS, 5 pullups Grav +60

c/d - Tabata 135# DLs, score = 4, total reps = 38


c/d -

Comment #270 - Posted by: matt h 50 180# 1mar11 at February 27, 2012 7:45 PM

Had to make a few substitutions;

Joe;

Subbed 45# SDHP for row rounds 1 & 3, 600 Yd Run for round 2.
Subbed 45# Thruster for the wall ball, the heaviest ball our gym has is 12#.
Pull Ups we can actually do:

Round 1; 30 SDHP 45#, 20 Thruster 45#, 10 PU
Round 2: 600 Yd Run, 20 Thruster 45$, 10 PU
Round 3: 30 SDHP 45#, 20 Thruster 45#, 10 PU
Time: 14:01 Gassed.

Jill:

All 3 rounds at 30 SDHP 35#, 20 Thruster 35#, 10 PU assisted. #12.
Time 10:11.

Comment #271 - Posted by: Jill & Joe at February 27, 2012 7:46 PM

@ 253 PT - took me 1:03-1:08 to row 300m today.

1:03 is about a 1:45 pace for 500m

Comment #272 - Posted by: matt h 50 180# 1mar11 at February 27, 2012 7:54 PM

7:28

Comment #273 - Posted by: holmes11b at February 27, 2012 7:55 PM

@260 thanks,

that is what i was figuring out/ thinking. About 1 min plus for 300m row. It took me about 35-40 sec to get to 30 reps so i was figuring add in 1:30-2:00 min to total. A while ago a WOD has 3000 row/ 300 SDHP were tough.

Comment #274 - Posted by: PT m 5'7" 39 150 at February 27, 2012 8:14 PM

10:4x 16# ball

Comment #275 - Posted by: MSbar at February 27, 2012 8:19 PM

42/m/185

30 rows instead of 300m on rower (no batteries)
20 45lb barbell trusters
10 pullups

7:25 3 rounds
11:55 5 rounds

Comment #276 - Posted by: JackM at February 27, 2012 8:48 PM

M/24/5'10/180 now.
Subbed 150 cable seated row at 60#
Other wise as RX
14.25

Comment #277 - Posted by: Scooter at February 27, 2012 8:52 PM

First day of Crossfit training. 11:33 for 3 sets. I know it's only day one but this workout was exactly what I was hoping it would be.

Comment #278 - Posted by: Brums at February 27, 2012 8:55 PM

M/22/6'0"/170

8:34 as Rx'd.

Had a decent bit of space to traverse between rower and pullup bar due to poor setup of rec center @ university. :/

Comment #279 - Posted by: Presten at February 27, 2012 9:07 PM

6:12 as RX

Comment #280 - Posted by: Cam McCrodan at February 27, 2012 9:52 PM

m/25/160

16:15

Comment #281 - Posted by: Trschnei at February 27, 2012 10:24 PM

M/29/177/5'8"
9:08 New to CrossFit. Loving the new challenge.

Comment #282 - Posted by: Rudy at February 27, 2012 10:31 PM

M/43/220
As Rx'd
8:26

Comment #283 - Posted by: bill wilhelms at February 27, 2012 10:48 PM

8'21 as rx'd

Comment #284 - Posted by: ccfeldt at February 27, 2012 11:37 PM

10:50

Subbed thrusters w/ 17.5kg dumbbell for wallballs, strict pull-ups

Comment #285 - Posted by: Brett (M/23/188cm/77kg) at February 27, 2012 11:57 PM

M/29/192/5'8"

Row 300m
20 wallballs shots (20#)
10 jumping pullups

12:01

Not bad for my first WOD. I've been practicing for the past two weeks for fear of whatever. I realized today that I just need to do it... And it begins.

Comment #286 - Posted by: Phillip at February 28, 2012 12:11 AM

Great WOD!
Probably completely shallow but what's the music?

Comment #287 - Posted by: Phil at February 28, 2012 2:24 AM

Sub'd 30 SDHP (45#) for row otherwise rx'd

7:55

Comment #288 - Posted by: DPL at February 28, 2012 2:51 AM

M/43/185

As rx'd:

8:20

More better faster

Comment #289 - Posted by: Marty at February 28, 2012 3:50 AM

M/40/190/5-10

Subbed 18 lbs wall balls as no 20 lbs available.
rnd 1 = 2.45 at 73%
2= 3.10 at 74%
3= 3.03 at 77%
= 8.59

avg = 73%, pk at 81%, cal 161, Delta hR = 178-150= 28

Comment #290 - Posted by: Matt A at February 28, 2012 3:57 AM

m/28/155

45# SDHP, 15 lb ball, dead hang pullups:
7:55

Comment #291 - Posted by: Sammy W at February 28, 2012 4:51 AM

m/24/190

7:44 rx

Comment #292 - Posted by: William at February 28, 2012 5:00 AM

12:06

M/34/5'9"/220

Comment #293 - Posted by: Bill Hunter at February 28, 2012 5:10 AM

TLR: 13:10 (rx'd; rows went well, nemesis = f'n WB!)

Comment #294 - Posted by: Mark & Theresa at February 28, 2012 5:20 AM

Psyched to use the new C2 erg in a wod for the first time! Subbed thrusters for wallballs. I guess this means that the next big investment will be digging 3 feet out of my basement, pouring a new floor, and buying a med-ball so I can do wallballs (NOT!).

8:54

Comment #295 - Posted by: Daniel Murdock m/39/74"/205# CF start-date 2/10/11 at February 28, 2012 5:34 AM

M/24/185/5'10

7:57 as rx'd...much harder than expected

Comment #296 - Posted by: Pauly C at February 28, 2012 5:46 AM

m/20/180/5'11''

8:01 as rx'd

Comment #297 - Posted by: matt at February 28, 2012 6:32 AM

9:02.

subbed 20lb dumbbell thrusters for wall balls.

Comment #298 - Posted by: Hazzard m/22/155/5'7" at February 28, 2012 6:38 AM

7:48 as rx'd

Comment #299 - Posted by: Kyle Bisceglie 45/5'10/180/m at February 28, 2012 6:45 AM

10:07 as rx'd -- boo wall balls!

and 3 rds
6 HSPU
12 CTB PU
5 235# DL

7:19

Good day!

Comment #300 - Posted by: Ryan at February 28, 2012 7:02 AM

M/34/6'3"/200

9:53 - A fair walk between stations, but I'll take it.

Comment #301 - Posted by: Ben S at February 28, 2012 7:03 AM

m/32/5'11"/180

As rx'd

8:29

Comment #302 - Posted by: m cowboyd at February 28, 2012 7:04 AM

Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

Did it in 10:57.

Comment #303 - Posted by: Tryin not to puke at February 28, 2012 7:10 AM

Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

10:57

Comment #304 - Posted by: No puke today at February 28, 2012 7:11 AM

M/29/205/6'2"

As rx'd
9:01

Comment #305 - Posted by: matt at February 28, 2012 7:11 AM

8:39 rx'd

Comment #306 - Posted by: marco M/34/5'8"/175 at February 28, 2012 7:19 AM

m/40/5'11"/165

10:52 Rx

Retired Army 1SG
Clarksville, TN

Comment #307 - Posted by: mark nash at February 28, 2012 7:31 AM

subbed 25# db thrusters for w-balls

8:53

Comment #308 - Posted by: JFA at February 28, 2012 7:33 AM

tried not to kip, so it took longer.
Used ski machine bc there was no row (2min at lv 18).

15:04

Comment #309 - Posted by: Israel at February 28, 2012 8:22 AM

M/29/155/5'7

7:47 subbed 20kg oly bar thrusters for wall ball shots.

Comment #310 - Posted by: Bobby F at February 28, 2012 8:28 AM

9:03 RXD

22/M/190lb 6'

Comment #311 - Posted by: JoshR at February 28, 2012 8:30 AM

M/36/6'4"/195

11:20

Only had a 15 lb ball.

Comment #312 - Posted by: TimT at February 28, 2012 9:11 AM

M/18/5'8"/160

7:23 with a 5kg ball 'cause I didn't have a heavier ball.

Comment #313 - Posted by: Saksba at February 28, 2012 9:35 AM

M/ 38/ 134 lbs/ 5'-6"
As Rx: 9:20
I think I lost a lot of time in the transitions.. I have to go about 100 - 150 feet from the rower to the wallball area and then I just hopped over and did my pullups on a gravitron pullup bar.. but lowered the bottom support to get it out of my way to do it unassisted... for me the pullups were the easiest and a break from the work really.
I did break my last wallball, and didn't want to.
Good workout, but since every station is a sprint, the transitions kill the burn and the fluidity of the WOD... I think that the 300 was a nice change up.. it kind of threw me off a bit when I was looking at my times at 1:04 adn 1:10, but then remembered it was not 250, but 300.
A fun burn... I was pretty stiff from working on my snatch, OHS & TGUs night before.
Post WOD.. worked on another fast 20 reps of wallball and lots of good stretching

Comment #314 - Posted by: anton at February 28, 2012 10:08 AM

30 SDHP @45#
25 wallball @15#
10 pull-ups
3 rounds
8:07

Comment #315 - Posted by: Jeremy at February 28, 2012 10:15 AM

Rx'd

7:50

m/45/6'4/175

Comment #316 - Posted by: knodes at February 28, 2012 10:50 AM

8:22. subbed L-pullups.

Comment #317 - Posted by: Eli Saggy at February 28, 2012 11:18 AM

as rxd
7.58

Comment #318 - Posted by: Jonblaze at February 28, 2012 11:19 AM

9:15, at home, so had to sub sumo for row and thruster for WB.

Comment #319 - Posted by: ScottMacArthur at February 28, 2012 11:20 AM

Just started Crossfit on 2/11, completed this in 12:16 which I thought had been my best effort yet, starting to get the hang of some of the more complex movements slowly and loving Crossfit so far.

Comment #320 - Posted by: scojo28 at February 28, 2012 11:46 AM

Sub'd 20# DB thrusters for WB
Sub'd 45# SDHP for rows

30 SDHP
20 Thrusters
10 PUs

12:10

Comment #321 - Posted by: Abhi at February 28, 2012 11:48 AM

RENO!!!! Level 1 cert was great...

Pat Barber has been an inspiration ever since he pulled that sled across the line like lightning @ the 2011 games final event. It was an honor to be able to watch him lift during lunch and it was always fun listening to him coach, and cue, and crack jokes. Thanks for your time and energy, bro...Bust some ass this year for me!

I forgot her name (!!) but a special thanks to the apprentice trainer for her words (yells) of encouragement during my epic bout w/ Fran. Ouch. Thanks!

Russel, Sherwood, Eubanks, and Kimmy...thanks so much for conveying not just the methodology of Crossfit, but also...and more importantly...the ART of coaching. It doesn't matter how much knowledge you have up in your dome-piece, if you can't express it to people in a meaningful way you will fail as a trainer. Thanks so much for leading by example.

And Miranda...you were very wonderful to watch... Excellent movement and lightning speed attached to perfect teeth! Thanks for everything...you are lovely.

-The creepy guy in the back of the class w/ the chops (Vic)

www.mammothcrossfit.com

Comment #322 - Posted by: Victor Lawson at February 28, 2012 12:14 PM

subbed 45# bar thrusters for wall ball shots
9:58

Comment #323 - Posted by: GU997/M/42/200#/5'10" at February 28, 2012 12:24 PM

300m row
20 x 20kg thrusters
10 pullups (assisted)

18:52

Only my second crossfit workout, so I'll take it.

Comment #324 - Posted by: twi at February 28, 2012 1:05 PM

6.58

12# ball, no 20# ball at my gym

Comment #325 - Posted by: husar at February 28, 2012 1:23 PM

10:30 As Rx'd, 10KG ball v. 20# (Australia). Had to run from rower across basketball court for WB shots, then across basketball court for pull-ups, then back to rower. Maybe added 30s? Great WOD!

Comment #326 - Posted by: M/40/195/5'10" at February 28, 2012 1:28 PM

9:05 rx'd

Comment #327 - Posted by: josh n at February 28, 2012 1:35 PM

11:15 rx

Comment #328 - Posted by: Johnh 43/205 at February 28, 2012 1:58 PM

I had an awesome time at CrossFit Strong with Eric O'Conner and crew! I hope that one day I can be half as good of a trainer they are. I learned so much!

Comment #329 - Posted by: Timothy Martin at February 28, 2012 2:02 PM

As rx'd: 7.54 (2.25, 2.42, 2.57)

The Empress: 10.30 w/ 10# WBS

Comment #330 - Posted by: I AM THE UPSETTER at February 28, 2012 2:40 PM

M 28/70"/180 lbs

As rx'd 7:53

Comment #331 - Posted by: Michael Truax at February 28, 2012 2:51 PM

M/18/202/6"5
3 rounds: 7.30min
Did 2 rounds more because i had much energy left..
so 5 rounds: 11.25

*The Netherlands!

Comment #332 - Posted by: Max at February 28, 2012 2:58 PM

5:40 rx'd

Comment #333 - Posted by: sebastian at February 28, 2012 3:31 PM

M/35/5'4"/145lbs
As RX'd
8:36

Comment #334 - Posted by: Matt Burritt at February 28, 2012 3:38 PM

7:23 as rx'ed

Comment #335 - Posted by: Freddy at February 28, 2012 3:49 PM

7:23 as rx'ed

Comment #336 - Posted by: Freddy at February 28, 2012 3:52 PM

8:26 as rx'd

Comment #337 - Posted by: benji 31m 175# at February 28, 2012 4:01 PM

8:09 as Rx

M/168#/6'/37yrs

Comment #338 - Posted by: britishfireman at February 28, 2012 4:08 PM

30 SDHP 45#
40# Goblet Thrusters
10 PU

5:57

Comment #339 - Posted by: Paul Daniel m/28/6'2/195 at February 28, 2012 4:35 PM

14:56

Comment #340 - Posted by: myles456 at February 28, 2012 4:35 PM

9:18

Comment #341 - Posted by: Neal Dickey at February 28, 2012 4:40 PM

7:50 rx felt good

Comment #342 - Posted by: rob hole at February 28, 2012 4:45 PM

6:13 RX

Comment #343 - Posted by: Eric Sweet at February 28, 2012 5:04 PM

rx'd 7:35
had to run up stair to get to my rower....
sfar bg

mmm

Comment #344 - Posted by: jtoops at February 28, 2012 5:06 PM

1 mile run, then 5 rounds of:
5 x deadlift with 115 lbs
10 x front squat with 115 lbs
15 pullups
Time w/o run: 28m 2s

Comment #345 - Posted by: sf1 at February 28, 2012 6:02 PM

8:10 as rx'd. no warmup - felt fast

Comment #346 - Posted by: lucien at February 28, 2012 6:18 PM

8:55

Comment #347 - Posted by: Crossfit Chris at February 28, 2012 6:18 PM

7:05 rx'd felt real good

Comment #348 - Posted by: Travis k at February 28, 2012 6:20 PM

7:42 rx'd

Comment #349 - Posted by: B. Rhaly at February 28, 2012 6:40 PM

M/28/5'4"/175
Three rounds for time of:
30 SDHP
20 Wallball shots, 20 pound ball
10 Pull-ups
6:20
Go Hoosiers!

Comment #350 - Posted by: Andrew at February 28, 2012 6:50 PM

37yom/5'08/175

11:33
5 min jump rope warm up.
did not have 20lb ball so used 25lb
5 tire lifts for a good time

go harder on pull ups next time and no rest on wall balls, push harder.

Comment #351 - Posted by: gpdjmac1 at February 28, 2012 7:05 PM

F/23/5'3"/120

10:59

Sub wallball shots for 20lb thrusters.

Comment #352 - Posted by: magen at February 28, 2012 7:16 PM

Three rounds for time of:
Row 300 meters
20 Thrusters, 45#
10 Pull-ups

7:43 (pr)

Comment #353 - Posted by: coyo at February 28, 2012 7:42 PM

7:36 RX'd

Comment #354 - Posted by: Craig Fletcher M/40/6'4"/220 at February 28, 2012 8:11 PM

Completed three rounds of:

300m Row
20 40-lb Thrusters
10 Pull-ups

Total time = 13:24

Comment #355 - Posted by: fosterww98 at February 28, 2012 8:54 PM

M/39/68"/185
As Rx'd-7:50

Comment #356 - Posted by: JJ at February 28, 2012 9:56 PM

11.16

Comment #357 - Posted by: andrew stemler at February 29, 2012 6:10 AM

9:24

Comment #358 - Posted by: Ajb50402 at February 29, 2012 6:25 AM

170# male 32
8:35 as prescribed!
First time

Comment #359 - Posted by: keith at February 29, 2012 7:14 AM

as rxd

M/26/76"/205
6:02

Comment #360 - Posted by: Koop at February 29, 2012 9:47 AM

M/33/5'9"/155

Subbed 400m run for the rows. Chest-to-bar pullups.

11:16

Comment #361 - Posted by: Antun Karlovac at February 29, 2012 10:29 AM

7:23, rx

Comment #362 - Posted by: Eric Gatti at February 29, 2012 11:18 AM

Three rounds for time of:
Row 300 meters
20 Wallball shots, 8 pound ball
10 smith rows #6

Comment #363 - Posted by: Bev C at February 29, 2012 12:28 PM

Three rounds for time of:
Row 300 meters
20 Wallball shots, 8 pound ball
10 smith rows #6

13:12

Comment #364 - Posted by: Bev C at February 29, 2012 12:36 PM

28/m/161lb

8:38 rx

Comment #365 - Posted by: David R. at February 29, 2012 1:52 PM

6:52 Rx'd

Comment #366 - Posted by: MarcusG 30 5'9" 155# at February 29, 2012 2:17 PM

M/42/5'8"/169

As RXd - 8:15

Comment #367 - Posted by: Jon Craig at February 29, 2012 2:19 PM

2/29 midday
Two rds. only since I'm trying to get back into it.
14:06...162/173...152 cal

Comment #368 - Posted by: Mike Scott M/45/5'10"/197 at February 29, 2012 3:00 PM

Three rounds for time of:
30 SDHP
20 Wallball shots, 20 pound ball
10 Assisted Pull-ups

tt = 13:22

Comment #369 - Posted by: fitz997 at February 29, 2012 6:15 PM

Subbed 45lb SDHP per 10m Row and 45lb Thruster for the Wall Balls

Time: 10:32

Comment #370 - Posted by: Alton 32yo/5'11"/175lbs at February 29, 2012 6:19 PM

Subbed 45lb SDHP for Row and 45lb Thruster for the Wall Balls

7:24

Comment #371 - Posted by: Kevin McClellan 50/195 at February 29, 2012 6:32 PM

C-
@ CFS
first workout back after 2 weeks off with flu, took it easy & didn't time it.

Comment #372 - Posted by: Jeff & Charity @ CF Snohomish at February 29, 2012 6:33 PM

9:20
30 SDHP at 45# for row

Comment #373 - Posted by: Edwards M/15/5'11/172 at February 29, 2012 7:19 PM

Mrs. Miyagi
14# WB shots. Rest as Rx'd.
13:20

Comment #374 - Posted by: Miyagi m/31/177.0# at February 29, 2012 7:22 PM

9:15 rx

Comment #375 - Posted by: Raph at February 29, 2012 8:27 PM

3 rounds

30 45# SDHPs
20 40# DB thrusters
10 pull-ups

16:40

Comment #376 - Posted by: JT 38/175/m at February 29, 2012 9:10 PM

M / 24 / 5p10/ 215

I love crossfit open

7:10 rx

Comment #377 - Posted by: Charles felx leduc at February 29, 2012 9:35 PM

44/m/176cm/71kg

Sub'd 20 pound dumbbells thrusters for wallball.

7:23

unbroken and fast (1:45/500m row), butterfly pull-ups

Comment #378 - Posted by: Memuc at March 1, 2012 4:02 AM

Subbed 22.5# db thrusters for wall balls (couldn't find the 20's)

8:10

Intense. Rowing could use some work.

Comment #379 - Posted by: tgremillion M/30/6'1/185 at March 1, 2012 6:13 AM

As rx'd

8:11

Comment #380 - Posted by: al deezy at March 1, 2012 3:37 PM

13:20

Comment #381 - Posted by: kevin o at March 1, 2012 4:45 PM

As Rx'd.
7:52

Comment #382 - Posted by: Miyagi m/31/177.0# at March 1, 2012 5:35 PM

subbed 30 SDHPs for row

12:29

Comment #383 - Posted by: Manchild at March 1, 2012 9:46 PM

M/28/205 pounds 6.54

I lost time on the pull ups, think I can go faster next time

Comment #384 - Posted by: Chris Beasley at March 2, 2012 12:41 AM

m/31/6'4/180
subbed 30 SDHPs-75lbs for 300m row-lost a lot of time here.
11:52

Comment #385 - Posted by: vic* at March 2, 2012 6:43 AM

3 rounds:
300m row. (did 1.5 minutes, since display is broken)
20 wall ball (5 kg ball to 9' target)
10 pull-ups

9:52

Comment #386 - Posted by: Carole (F/53/5'6"/138) at March 2, 2012 11:29 AM

Sub'd
30 SDHP
20# DB thrusters

12:00

Comment #387 - Posted by: Abhi at March 2, 2012 12:15 PM

As rx'd, 7:46.

Rows came in about 1:45 pace. Rest of the WOD unbroken. Minimal resting aside from transitions.

Comment #388 - Posted by: Mel 38/m/5'10"/175 at March 2, 2012 2:13 PM

33 yom, 190 lbs


7:16


sdhp subbed for rows, 45 lb thrusters for wall ball

Comment #389 - Posted by: Jeff Weltmer at March 2, 2012 3:17 PM

30 x 45lb SDHP
20 x airball
10 x pullup
garage, not timed

Comment #390 - Posted by: Ajax at March 2, 2012 4:55 PM

9:05

Comment #391 - Posted by: ecp2 at March 2, 2012 9:33 PM

36 yom 201 lbs.

10:03 rx'd

Comment #392 - Posted by: kgw at March 3, 2012 1:51 PM

I don't have a rower. I hate SDHPs so I came up with a quick WOD substitution. Damn near did me in.

Please if anyone tries this let me know the results in an e-mail. It is:

20-2 Wallballs. 20# ball, 10 ft height.
2-20 Knees to Elbows.

This alternates. 20 wallballs, 2 k-e's, 18 wallballs, 4 k-e's and so forth.

My time: 15:42.

Comment #393 - Posted by: Vaughn at March 3, 2012 2:40 PM

9:45

16lb ball, Band assisted pull ups

Comment #394 - Posted by: Bre F/26/5'9" at March 3, 2012 11:44 PM

12:50
subbed 7 kg dumbbell sdhp for row
subbed 7 kg dumbbell thrusters for wall ball
subbed jumping ring pull ups for pull ups

Comment #395 - Posted by: Raisa Kharbash at March 4, 2012 12:00 AM

9:25
subbed 7 kg dumbbell sdhp for row
subbed 7 kg dumbbell thrusters for wall ball
subbed jumping ring pull ups for pull ups

Comment #396 - Posted by: Mik at March 4, 2012 12:20 AM

M/46/74/217
Rx'd: 9:30

Comment #397 - Posted by: GWL at March 4, 2012 6:42 AM

12:16min

Is rx weight for med ball same for men and women?
Started with 20 lbs, went to 16 by second round.
Struggled to hit required height on wall.. :( I stuggle with med wall ball shots... :(

Comment #398 - Posted by: Janet at March 4, 2012 4:54 PM

10:21

Comment #399 - Posted by: Brian R M / 49 / 6'2" / 186 at March 5, 2012 9:41 AM

11:33

20# db thrusters

Comment #400 - Posted by: squirrel at March 5, 2012 12:10 PM

11:33

20# db thrusters

Comment #401 - Posted by: squirrel at March 5, 2012 12:10 PM

As rx'd:

11:50

Comment #402 - Posted by: dsm19 M / 33 / 6'0 / 210 at March 5, 2012 6:04 PM

As rx'd:

11:50

Comment #403 - Posted by: dsm19 M / 33 / 6'0 / 210 at March 5, 2012 6:04 PM

11:51 as rx'd

Comment #404 - Posted by: Duncan at March 6, 2012 5:26 AM

8:27

Comment #405 - Posted by: Pacers at March 6, 2012 4:25 PM

m/38'5'9/182
CFWU-3. No pushups instead of PU 2nd. HS shuffles instead of HSPU 3rd. Superman. Burgener.
7:58
Decent job on WB. Didn't put ball down. Couple of pauses. One long one on last round.

Comment #406 - Posted by: jrm at March 6, 2012 6:50 PM

11:00 as rx'd

Comment #407 - Posted by: Dan at March 6, 2012 8:30 PM

21/m/5'6"/160

11:00 as rx'd

Comment #408 - Posted by: Dan at March 6, 2012 8:33 PM

As Rx'd: 9:05

Comment #409 - Posted by: Dennis M/28/6'0/195 at March 6, 2012 11:30 PM

6ft male 239
7:43

Comment #410 - Posted by: billy at March 7, 2012 7:07 PM

6ft male 239
7:43

Comment #411 - Posted by: billy at March 7, 2012 7:08 PM

Three rounds for time of:
Row 300 meters
20 Thrusters, 25 lb dumbbells
10 Burpees

6:51

Subbed burpees since the pull-up bar was too far from the erg. Also ran a mile at 8 mph before and after the WOD. Short and sweet!

M/27/5'11''/195

Comment #412 - Posted by: Kent at March 8, 2012 11:23 AM

As Rx'ed:

7:15

Kind of the same feeling after finishing Fran.

Comment #413 - Posted by: JC/M/29/68/165 at March 9, 2012 5:46 AM

9:22

Comment #414 - Posted by: nsb at March 9, 2012 6:54 AM

9:43

Comment #415 - Posted by: Daniel at March 10, 2012 1:35 AM

10:00
900m row
60 wallballs
30 pullups

Comment #416 - Posted by: gb 44/m/71"/185# at March 10, 2012 11:08 AM

Subbed 45lb SDHP for Row and 45lb Thruster for the Wall Balls

6:46 pr

Comment #417 - Posted by: Kevin McClellan 50/195 at March 11, 2012 11:07 AM

10:46, did 25 WBS with 15 pound ball

Comment #418 - Posted by: tum1 at March 12, 2012 12:59 PM

7:11

Comment #419 - Posted by: Kevin: M/190/6'/40 at March 13, 2012 1:19 PM

03/13/2012

9:23

Comment #420 - Posted by: tommykraqckcorn at March 13, 2012 7:09 PM

M/173/5'7"/32

as rx'd 8:46

Comment #421 - Posted by: Mark s. at March 14, 2012 11:16 AM

51/m/190

rx'd. 10:10

Comment #422 - Posted by: denob at March 15, 2012 3:28 PM

9:15

Comment #423 - Posted by: SLAP at March 16, 2012 12:56 PM

First Crossfit workout. Loved it. 9:39 as RX'd

Comment #424 - Posted by: Dave at March 18, 2012 8:49 AM

7:20
As Rx'd

Comment #425 - Posted by: fathertyme 33/m/6'/170# at March 23, 2012 10:48 AM

8:49
30 SDLHP 20k
20 db thrusters 20k
10 pull ups

Comment #426 - Posted by: zenoperegrinus at April 9, 2012 3:43 AM

CFWUx1
9:48

Mitch:16:10 8 lb ball I think, we tried a band for PUs

Comment #427 - Posted by: Doug at July 27, 2012 5:44 PM

18lb WB
10:00

Comment #428 - Posted by: sr at March 1, 2013 8:30 AM
Post a comment






Remember personal info?