March 26, 2012

Monday 120326

21-15-9 reps for time of:
225 pound Back squat
2 pood Kettlebell swing

Post time to comments.

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CrossFit Level 1 Certificate Courses: 3rd Infantry Division, Ft Stewart, GA, CrossFit Singapore, CrossFit Perth, Mundo CrossFit, CrossFit Morristown, River North CrossFit, CrossFit BGI, CrossFit Ramsay.
CrossFit Coach's Prep Course: CrossFit Vitality.
CrossFit Kids Courses: CrossFit Kingdom.


"Accommodating Resistance" with Shane Sweatt and Laura Phelps-Sweatt CrossFit Journal preview video [wmv] [mov]


WOD Demo with CrossFit Ranch Salinas Valley - video [wmv] [mov] [HD mov]

Posted by Pukie at March 26, 2012 5:00 PM
Comments

Nice! Looking forward to this one. KB swings might be one of my favorite exercises.

Comment #1 - Posted by: Taylor at March 25, 2012 5:14 PM

Ouch! Gonna be a good one...

Comment #2 - Posted by: Jesse at March 25, 2012 5:15 PM

I don't get this one...

Comment #3 - Posted by: Yea at March 25, 2012 5:15 PM

Great Crossfit class in Morristown. Mike and crew were awesome. Suggestion for improvement: suffer through Fran with us!!!!!!!!!

Comment #4 - Posted by: Sean Urban at March 25, 2012 5:16 PM

Great Crossfit class in Morristown. Mike and crew were awesome. Suggestion for improvement: suffer through Fran with us!!!!!!!!!

Comment #5 - Posted by: Sean Urban at March 25, 2012 5:18 PM

I was at Level1 Morristown and the instructors were the best! They went over all movements thoroughly and till everyone understood. They interacted with the group which made learning fun and easier to understand because the hands on approach. It was a great experience! Thank you guys!

Comment #6 - Posted by: Edward Albert at March 25, 2012 5:20 PM

Awesome Level 1 in Morristown. Coaches were the best. Thanks guys!

Comment #7 - Posted by: John Grass at March 25, 2012 5:21 PM

Awesome Level 1 Cert at CF Morristown. I don't know about everyone else but thanks to our virtuoso coaches, that test seemed hella easy. Great to see Keith from CF Virtuosity again, and nice to meet Camille Leblanc-Bazinet, Dave Lipson, and Russell Berger in person after seeing them in so many videos. Not to forget our flowmaster Mike, Mike #2, and Rob. Thanks for everything, you guys rock.

Comment #8 - Posted by: Jan Dayleg at March 25, 2012 5:22 PM

i have done kb swings before but what does pood stand for?

Comment #9 - Posted by: blake trippy at March 25, 2012 5:30 PM

Pood = 35 lbs
1.5 Pood = 53 lbs
2 Pood = 70 lbs

Comment #10 - Posted by: JohnH at March 25, 2012 5:43 PM

@Blake - a pood is either 16 kg or 36 pounds

Comment #11 - Posted by: Dan at March 25, 2012 5:43 PM

Awesome Class at FT. Stewart, Thanks alot to Mike and the Crew (especially to N&C)!!!.

Comment #12 - Posted by: John at March 25, 2012 5:47 PM

Aww, the swing. Doesn't look like much, easy to under estimate. Don't make my mistake.

Comment #13 - Posted by: Dan at March 25, 2012 5:49 PM

I just finished the Level 1 course in Morristown, NJ.
Mike, Dave, Russell, Rob, Keeth and let's not forget the two interns Camille and Mike, you guys are AWESOME!!!!!
I highly recommend this course even if you don't want to be a coach. I learned so much from this course and I'm looking forward to more PRs. You guys are the best!!!!!!
Thank you.

Comment #14 - Posted by: Eleazar Ricardo at March 25, 2012 5:56 PM

I just finished the Level 1 course in Morristown, NJ.
Mike, Dave, Russell, Rob, Keeth and let's not forget the two interns Camille and Mike, you guys are AWESOME!!!!!
I highly recommend this course even if you don't want to be a coach. I learned so much from this course and I'm looking forward to more PRs. You guys are the best!!!!!!
Thank you.

Comment #15 - Posted by: Eleazar Ricardo at March 25, 2012 5:59 PM

Finished my CF Kids cert today and I must say that is was one of the most enlightened and rewarding experiences....The Coaches (Todd, Jhon, Jon, Ellie & Jen) were extraordinary and you can feel the passion in what they do... I learned so much in this course and I highly recommend it to anyone that has kids, comes in contact with kids, or may want to possible train kids, and even if you don't have any interest in training kids this cert course may actually change your mind....We are the change and we can empower and educate the new generation to be the change as well....THANK YOU CF KIDS!!!!!

Comment #16 - Posted by: Carolina Villalon at March 25, 2012 6:15 PM

Nicole, Chuck, Chris, J-Mac, Jenni & X-Mas, Thanks for a great weekend! Not sure what I'm gonna do Monday without you all. I may have to start in VA and work my way back down on an east coast box tour. Thanks again!

Comment #17 - Posted by: Adam at March 25, 2012 6:21 PM

Bad ass class this weekend at Crossfit BGI!! Instructors were ridiculously good! Learned a lot, can't wait to take this info back to my box.

Comment #18 - Posted by: Juan Pico at March 25, 2012 6:23 PM

@ #3- The workout is:

21 Backsquat @ 225
21 kb swing @ 2 pood (70 lb)
15 backsquat
15 kb swing
9 backsquat
9kb swing

for time

Comment #19 - Posted by: Mike at March 25, 2012 6:24 PM

Level One West Palm Beach!!!!! I had an awesome experience! Chuck and the crew were great. Loved that each had there own personality! Chuck you can work on you jokes...but nevertheless the whole experience was great. I came out of there learning lots of new things and correcting lots of flaws I had. Again thanks all you guys for the great experience!So excited to see where Crossfit takes me!

Comment #20 - Posted by: Edward Cordovez at March 25, 2012 6:26 PM

Level One West Palm Beach - Thanks for a great weekend. Nicole, Chuck, J-Mac, X-Mas, Jenni, Chris, I appreciate your time and help! Great experience to build on. Not sure what I'm going to do on Monday without you all. I may just have to start in VA and work my way back down on an east coast box tour. Thanks again!

Comment #21 - Posted by: Adam at March 25, 2012 6:33 PM

Level 1@ FT Stewart!!!! It was sweet Mike G and Chuck you guys are awesome! thanks for the Great pointers!!!!!

Comment #22 - Posted by: R Townsend at March 25, 2012 6:39 PM

Classic case where external loading makes certain WOD's MUCH easier for some.. My boy Malik Jackson can do about 50 reps in one set of 225-lb back squat, seeing how he's 6'5" and weighs about 270 lbs of pure muscle.. For me, at 5'7" and 170, it takes at least 4 or 5 sets for me to get that many reps in.. but he can't catch me in a race. So who's fitter LOL

Comment #23 - Posted by: Bing Fu at March 25, 2012 7:01 PM

Please help, what should I scale back squats too if my max is 250. Am 15 yrs old with a very low squat :s

Comment #24 - Posted by: Leon Rose at March 25, 2012 7:05 PM

Impressed by the extreme professionalism of all the instructors at Fort Stewart last week. Thanks for your enthusiasm & knowledge!

Comment #25 - Posted by: Claudia at March 25, 2012 7:14 PM

Did my level 1 in Singapore and it was amazing. I thought our coaches were fantastic.

They made learning the content fun and easy! I just wish some of the questions on the test were a little clearer...

Comment #26 - Posted by: Chrystle at March 25, 2012 7:20 PM

I completed the Leve1 training course in Morristown, NJ.
Mike, Dave, Russell, Rob, Keeth, and let's not forget the two interns Mike and Camille. All you guys are AWESOME!!!!!!!
I highly recommend this course even if you are not interesting in coaching. I learned a lot from this course and I'm looking forward to new PRs. My suggestion is to keep doing what you guys are doing. Hell yeah!!!!!!!!
Thank you!

Comment #27 - Posted by: Eleazar Ricardo at March 25, 2012 7:26 PM

max squat 260 what should I scale too

Comment #28 - Posted by: jim at March 25, 2012 7:27 PM

Had a blast at the level 1 this weekend in West Palm! Big thanks to all the coaches, yall held it down. Had a good time with the lifting today Chuck, thanks again. AWESOME CERT!! PEACE!

Comment #29 - Posted by: Kris Brown at March 25, 2012 7:31 PM

My crossfit wish is for a daily optional women's weight to be posted alongside the required :-)

Comment #30 - Posted by: LJ at March 25, 2012 7:32 PM

4th day doing CF really looking forward to this workout.

Comment #31 - Posted by: james at March 25, 2012 7:39 PM

Awesome Kids CrossFit cert at CrossFit Kingdom - amazing instructors (Todd, John, Doc, Aimee, and Jenn) and the hospitality was exceptional! Thanks Vidal! Great meeting everyone this weekend -- keep in touch and let's change the WORLD!

Comment #32 - Posted by: Kari Cezat at March 25, 2012 7:52 PM

Ditto to #21!!!

Comment #33 - Posted by: Haley B at March 25, 2012 8:01 PM

Perth Lvl 1 cert was awesome.
Amazing weekend. Great coaches and great people. I want to go back and do it again. What a weekend!

Comment #34 - Posted by: Steve leishman at March 25, 2012 8:09 PM

Scale it yourself ladies. Lets say that the guy they were thinking about had roughly a max of 400 for back squat. So do like 55% of your max. then obviously do 1 pood cause even 1.5 is heavy :)

Comment #35 - Posted by: Jay at March 25, 2012 8:12 PM

@#17 Bing Fu - did Malik make a similar post when workout 12.1 of the games came out?

Comment #36 - Posted by: Jon at March 25, 2012 8:27 PM

Chuck - you said you would be looking for feedback. Great job.

Chris - best nutrition seminar ever!

Awesome learning experience, very professional! Thanks for coming to West Palm Beach! Learned some great new cues from everyone!

Comment #37 - Posted by: Alan at March 25, 2012 8:32 PM

Please post the optional womens weight! That would be awesome

Comment #38 - Posted by: Jen at March 25, 2012 8:54 PM

Generally the women's weight is around 70% of the Rx weight.... So if men do 225, women do 157.5... Or 155

Other common weights are

Men- 95, women-65 ... As in Fran (actually 68%)
Men 185, women-135... (73%)

Comment #39 - Posted by: JuliePlatt at March 25, 2012 9:37 PM

"womens" weight for this would be 155, and the kb's would be 1.5 pood (24kg). I arrived at this number by finding the percentage difference between known ratios ie. 95/65, 135/95, 185/135. the percentage appears to be at or close to 70%. Also I have noticed that the "mens" weight is only convenient plate usage ie. 25's, 45's, 45's and 25's, 2x 45's, there is no science

Comment #40 - Posted by: Jason M at March 25, 2012 9:47 PM

The day crossfit.com posts a prescribed women's weight will be the day crossfit is no longer crossfit, if that makes any sense. Life has no scale. When your running out of a burning building it won't be easier because your a guy or a girl or have diabetes or high blood pressure. That is the beauty to crossfit, there is one bar and everybody works to meet it. Life is Rx and life doesn't care about your situation there is no scaling life and your WOD is the same way.

Comment #41 - Posted by: Dairus at March 25, 2012 10:07 PM

river north crossfit certification was awesome! i learned so much from an awesome group of instructors. high hopes for the future!

Comment #42 - Posted by: josh at March 25, 2012 10:16 PM

Feedback from Level 1 Cert @ Crossfit Perth - most informative 2 days of education I've ever sat through! Top job by Doug and all coaches!

Comment #43 - Posted by: Matt Douglas at March 25, 2012 10:49 PM

Kids Cert in Miami (CrossFit Kingdown) was absolutely wonderful. They filled the 2 days with pure knowledge on preparing us to change the world (one child (or many) at a time). It's a new world !!! Also, BIG thanks to the staff and our host (Vidal).

Comment #44 - Posted by: Carlos Cendoya at March 25, 2012 10:50 PM

What if u can't even squat that once?

Comment #45 - Posted by: Ali at March 25, 2012 11:06 PM

Outstanding Level 1 Seminar at Crossfit Singapore!

The lectures were clear. The breakout sessions on technique were full of useful corrections of my own form, as well as tips about spotting faults in others and cueing clients. The hands-on coaching and encouragement during the group workouts were helpful to the athletes and educational for the spectators. If I had merely watched the seminar from 20 feet away the entire weekend, I still would have learned a ton.

The trainers are *expert* teachers. Stephane Rochet answered every question with patience and interest, even though he must have already heard them a million times. In fact, he prefaced most answers with, "Good question!" Nadia Shatlia's progressions for the kipping pull-ups and muscle-ups took me from novice to proficient in about 10 minutes. Honestly. All I did was listen to her, and follow her instructions. Juria Maree's enthusiasm for proper mechanics was infectious, and her methods for getting people to move correctly were brilliant. She made coaching an athlete, while simultaneously coaching the spectators *about* coaching the athlete, seem effortless -- though anyone who has ever tried to do one or other, let alone both, knows it is far from easy.

I came in with a CSCS and years of exposure to CrossFit, Wendler, Rippetoe, MEBB, etc. and etc. -- but all through the web. This seminar showed me what I'm missing by not having high-level CrossFit instructors available to me. I don't know how CrossFit screens for, and then further educates, seminar instructors, but whatever they're doing is working. The seminar was easily worth the $1,000 price tag.

Comment #46 - Posted by: RD at March 25, 2012 11:06 PM

scaled
135# / 1.5 pood
6 minutes

Comment #47 - Posted by: franklin bukoski at March 25, 2012 11:28 PM

3:56 rx'd

Comment #48 - Posted by: brandon at March 25, 2012 11:43 PM

#29, Dairus...

I know what you're getting at, but that's completely contradictory to CrossFit teaching and the whole CrossFit methodology. CrossFit WODs are always scalable. If you took someone who had a max back squat of, say, 225# and had them try and complete today's workout you would most likely get them injured or a case of rabdo. It's a lot more wise to prescribe someone a weight that pushes them to their limits but ultimately allows them to maintain proper arthrokinematics and postural alignment throughout the entire workout. If you start sacrificing form for anything, especially speed and weight, you will eventually injure yourself.
Something that may shine a lot of light on this subject is the CrossFit Level 1 Trainers Guide, which is available to you once you prescribe to the CrossFit Journal.

Comment #49 - Posted by: Daniel B at March 26, 2012 12:17 AM

Jesus guys, don't you know how to use Google?
It's 2012 already, WTF!
http://en.wikipedia.org/wiki/Pood

Comment #50 - Posted by: z at March 26, 2012 12:28 AM

Hey #31 look at http://www.crossfitbrandx.com/index.php/forums/viewthread/15291/ there's a nice lad scaling the workouts

Comment #51 - Posted by: John at March 26, 2012 12:31 AM

Amazing weekend in Mundo Crossfit, Madrid, the course would not be so great it it was not for the breat staff. Crossfit knocked to Polish doors, now we´re ready to open it really wide.

Comment #52 - Posted by: Adam at March 26, 2012 12:51 AM

7:22

Comment #53 - Posted by: TomO/45/M/200 at March 26, 2012 1:16 AM

Great weekend at level 1 in Morristown, everyone was awesome. I learned a ton, I saw some old friends and made some new ones. It was great weekend and a great experience.

Comment #54 - Posted by: Jason at March 26, 2012 1:27 AM

m/46/185

7:32

Comment #55 - Posted by: cosmo at March 26, 2012 2:12 AM

M/40/5'11"/202

scaled; 8:48 w/ 185 lbs and 35 lbs

Comment #56 - Posted by: Jason at March 26, 2012 3:06 AM

m/43/5'6"/150

scaled 185# bs 55# kbs

8:17

Comment #57 - Posted by: duane at March 26, 2012 3:32 AM

CrossFit River North L1 Class was outstanding. Thanks to all the great instructors, very informative and helpful. And thanks for putting us through Fran! Also, thanks to CFRN for hosting, great box!

Comment #58 - Posted by: Glen at March 26, 2012 3:55 AM

m/27/5'9"/180

scaled 1.5 pood

9:51

Comment #59 - Posted by: Nick at March 26, 2012 4:20 AM

Awesome Level 1 cert at Crossfit Perth!!! All you trainers were farken amazing. One of my most favourite Crossfit weekends EVER!!!

Comment #60 - Posted by: Aidan at March 26, 2012 4:32 AM

Scaled 185 & 1.5

8:53

Comment #61 - Posted by: Steve Mansfield (m/35/6'3"/185) at March 26, 2012 4:41 AM

scaled to 205 back squats all else rx'd

12:08 not happy at all

Comment #62 - Posted by: Dillon Bear 26/M/165 at March 26, 2012 4:43 AM

15:30 (185lbs and 1.5 pood)

Comment #63 - Posted by: gb 44/m/71"/185# at March 26, 2012 4:56 AM

7:50 - 225lbs Squat, 1 1/2 pood Swings....should have used less weight on the squats. Form struggled at the end.

Comment #64 - Posted by: Will at March 26, 2012 5:03 AM

Great time and learning opportunity at Crossfit Morristown this weekend. The staff was TOP NOTCH!! Thanks so much.

Comment #65 - Posted by: joe at March 26, 2012 5:14 AM

10:11 as rx'd, can't walk!

Comment #66 - Posted by: Justin R Crossfit West Village M/35/5'11"/180 at March 26, 2012 5:24 AM

m/183cm/103kg
rx´d 8:47

Comment #67 - Posted by: Jesper at March 26, 2012 5:43 AM

10:21
KB used was 80 lb

Comment #68 - Posted by: SamEJ, m/27/5'10"/210 at March 26, 2012 6:15 AM

Daniel B @ #34 and Darius @ #29 ... and for those pennypinchers who can't afford the measly $25 for an awesome one-year CFJ subscription, the CF Training Guide is one of the enticing freebies offered by the site for free download without a subscription! I think it's a teaser entry. The resources on the journal are amazing for the price. Hey Coach, where's the "lifetime membership" option on subscription?!

Comment #69 - Posted by: anthony - M/39/205#/73" at March 26, 2012 6:18 AM

m/175/85kg

7:07
176lbs Squat
1.5 pood Swings

Comment #70 - Posted by: Tony Wood at March 26, 2012 6:20 AM

Crossfit Level 1 in Calgary was awesome. We had great instructors and I learned a lot.

Comment #71 - Posted by: Robert at March 26, 2012 6:28 AM

RI scaling at 145/53

7:14

FOB Salerno

Comment #72 - Posted by: james.patrick [M/50/66"/135] at March 26, 2012 6:30 AM

M/31/5'9"/170

as rx'd

6:57

Comment #73 - Posted by: Mark at March 26, 2012 6:32 AM

Level 1 in Chi-town at river north could not have been any better. Facility, instruction, fellow athletes, etc. Shout out to Eric O'C and his gang for creating a great experience of physical and mental - can't say enough good things for both my wife and I - ep

Comment #74 - Posted by: eddyp at March 26, 2012 6:39 AM

M/25/191/5'9"

8:20 as rx'd

Comment #75 - Posted by: Scott at March 26, 2012 6:47 AM

M/45/160


subbed 185 for first set, then 165
subbed 55lb for KB
13:09

Comment #76 - Posted by: Shan at March 26, 2012 7:04 AM

M/27/155/5'6"

scaled: 155 lbs back squat, 1 pood swing

7:19

first wod and first post :)

(If I hadn't seen the wod demo, I wouldn't have known it was an overhead swings)

Comment #77 - Posted by: Åsmund at March 26, 2012 7:05 AM

F/25/5'5

7:07 (60kg squat, 1 pood kb)

Comment #78 - Posted by: Kenni P. at March 26, 2012 7:10 AM

Thanks Stephane, Nadia and Juria for making Level 1 @ Crossfit Singapore a fruitful and unique experience! The experiences that you shared made a great difference to my understanding that I derived from the Training Handbook. I'm more fired than before!

Comment #79 - Posted by: Shawn at March 26, 2012 7:17 AM

8:02. Thank god for rollers and ice.

Comment #80 - Posted by: Chris at March 26, 2012 7:22 AM

10:10 155 lb and 50 lb DB for swings, includes dropping weight from 165 halfway through 1st set

Comment #81 - Posted by: RussA at March 26, 2012 7:32 AM

I atended Mundo CrossFit for the Level 1 Course last weekend (24/25 of March). It was a great experience. Thanks Jami, Maggie and Karl for the professionalism and knowledge shared! Até breve ;)

Comment #82 - Posted by: Mário Leitão at March 26, 2012 7:34 AM

M / 31 / 5'6" / 150

Scaled 135lbs squat
1.5 pood

Comment #83 - Posted by: Fireant1400 at March 26, 2012 7:40 AM

With a 100 mile running race this weekend, I will scale this way down. Once I recover from the race, I will go back to scaled weights.

Comment #84 - Posted by: bev at March 26, 2012 7:43 AM

For 45 reps, you would scale to 40-50% of you 1 RM. So you need about a 450lbs backsquat to maximize your power output. You could do it heavier but your power will suffer. Reference: Performance Menu, Pierre Auge

Comment #85 - Posted by: ChrisB at March 26, 2012 7:54 AM

21 squats @ 225lbs, 15/9 squats @ 185lbs, all kb swings at 70lbs. Still took 28:35.

Comment #86 - Posted by: J.Wood at March 26, 2012 8:02 AM

Front Squat @225
1.5pood kb swings
16:41.3

Comment #87 - Posted by: Eric Dunne at March 26, 2012 8:09 AM

C2 500m, 400m run, CFWU x 1

#135 Bsqt
#45 KBs
9:49

Comment #88 - Posted by: F15E_WSO/M/49/72"/180 at March 26, 2012 8:13 AM

Scaled: 115lbs squat, 1.25 pood KB

7:48

Comment #89 - Posted by: A. Fox at March 26, 2012 8:19 AM

F/31/130
135/1 pood
4:45

Comment #90 - Posted by: Carlee at March 26, 2012 8:24 AM

Had an absolutely incredible time at Kingdom CrossFit in Miami for the Kids Cert! I highly recommend this course. The trainers were upbeat and just plain fun. Showing us how to be fun and creative but get the work done!

Comment #91 - Posted by: Maura at March 26, 2012 8:35 AM

2012-03-26: 7:18. 135/45.

Comment #92 - Posted by: gs at March 26, 2012 8:51 AM

Scaled to Pack
21-15-9 reps for time of:
185 pound Back squat
50 pound Kettlebell swing

5:06 (pr)

Comment #93 - Posted by: coyo at March 26, 2012 8:58 AM

M/34/6'3"/200

10.54

Comment #94 - Posted by: Ben S at March 26, 2012 9:14 AM

Time 4:54!!!!!! Great one.

Comment #95 - Posted by: Robin S. at March 26, 2012 9:44 AM

6:15
My lungs were on fire, balmy 45 degrees in the GG today.

Comment #96 - Posted by: Spelhaug52 - 6'1 195 lbs at March 26, 2012 9:49 AM

As rx'd
11:07

Comment #97 - Posted by: Tom 50/5'10/177 at March 26, 2012 9:53 AM

M35/6'7"/225 10:18 then Crossfit football scale 1 pood total 146

Comment #98 - Posted by: shore at March 26, 2012 9:56 AM

6:58

Comment #99 - Posted by: Manny at March 26, 2012 10:06 AM

25/m/6'2"/276.8

19:22.4
75 lb Dumbbell, Dumbbell Swings

Comment #100 - Posted by: dawgsrus at March 26, 2012 10:10 AM

M/31/6'4"/265 lbs
as RX'd 8:24

Comment #101 - Posted by: Ryan at March 26, 2012 10:13 AM

30/6'3"/270 lbs
225 squats
2 pood KB Swings

8:01

Comment #102 - Posted by: Nick at March 26, 2012 10:20 AM

8:23
subbed 70 lb dumbbell for KB

Comment #103 - Posted by: JK m/28/210/5'10 at March 26, 2012 10:20 AM

7:24 rx'd.

Comment #104 - Posted by: Jeff A. at March 26, 2012 10:22 AM

M/200/5'9"/30

21-15-9

225lb back squat
1.5 kb swings

4:11

Lower back is locked up like knox.

Comment #105 - Posted by: Jeremy Walker at March 26, 2012 10:29 AM

6:40

OUCH!

Comment #106 - Posted by: Hitman at March 26, 2012 10:41 AM

TKA or TKR on 2 April
21-15-9 reps for time of:
Pull-ups
Push-ups
Sit-ups
20lb Med Ball slams
2 minutes speed bag
13:24
M/54/6’/210

Comment #107 - Posted by: Pete In Sun City at March 26, 2012 10:50 AM

9:10

Comment #108 - Posted by: ferb44 183# at March 26, 2012 11:03 AM

8:31
sub'd 185# back squats

Comment #109 - Posted by: ben m/25/5'10"/175 at March 26, 2012 11:06 AM

run 600m
21 kettlebell swings, 1.5 pood
run 400m
15 kb swings
run 200m
9 kb swings

7:49

Comment #110 - Posted by: Kevin C. (M/53/5'11"/175) at March 26, 2012 11:07 AM

5 rounds

10 pull-ups
10 push-ups
30 kettlebell swings, 1.0 pood
40 double unders

17:36(PR)

Last time 19:15, on 12/17/11

Comment #111 - Posted by: Carole (F/53/5'6"/138) at March 26, 2012 11:09 AM

M/34/6'0"/240

8:37 rx'd

Comment #112 - Posted by: Adam at March 26, 2012 11:18 AM

11:05 RX'd

Squats came for 21: 9,7,5; for 15: 3x5reps; 9: 5,4 reps
KB swing: 15 and 6, 15, 9

Comment #113 - Posted by: TRN III at March 26, 2012 11:26 AM

Scaled:
125 Squat
1.0 pood KB swings

(5:21)

Comment #114 - Posted by: Julie Conklin at March 26, 2012 11:29 AM

6:07 with 135 BS and 2 pood KBs
BS- Were slow, I just do not have very strong legs. However, I did all the rounds without racking the weight.
KBs- not a problem and unbroken.

Comment #115 - Posted by: Magnus 26/5'8"/160-165 at March 26, 2012 11:42 AM

as rx'd - 7:16

Comment #116 - Posted by: Casey R at March 26, 2012 11:46 AM

Strength work
back squats 185# x 3-3-3-3-3
then
21-15-9
155# back squats
1 pood kb swings
9:30

Laura f/49/5'7/142

Comment #117 - Posted by: power-girl at March 26, 2012 11:47 AM

7:30

BS were slower than I would have liked but still happy with the time.

m/38/6'1"/190

Comment #118 - Posted by: Rough Robbie at March 26, 2012 11:49 AM

LJ #30, Darius, and others:

CrossFit.com posts a single WOD each day, 3 on/1 off. We are invited to do it "as Rx'd", man or woman. Indeed, all of our benchmark WOD's, the "Girls" and the Heroes" are posted with a single load/rep scheme. Doing anything else is no longer "as Rx'd". There is no woman's weight for "Fran", for example, despite the fact that there is a typically used scale of 65# for the thruster.

Of course that is totally different from asking "What is the usual or typical place that women would scale to or from?" Using the afore mentioned "Fran" we would offer that 65# is the scaled weight that many (most?) women will use, especially when comparing themselves against others. Note, however, that this is neither the "women's weight" nor is it "as Rx'd" when it is posted here on the Main Page. This is the point that Darius was making.

In general, for most women, the weight for a WOD posted here is too heavy. The typical place where one might start for a suggested women's scaled weight would be to divide the Rx'd weight by 1.4. ~155 here, yes? One could also simply surf over to Brand X from the "Start Here" tab on the left side of the Main Page for 5 different scaled versions of EVERY workout compliments of Guarddawg.

The programmers have made it abundantly clear that we will not routinely have a "women's weight" posted here (unlike the Games, Open, etc.). Not that big a deal if you keep in mind your friends from Brand X, and 1.4!

Cheers

Comment #119 - Posted by: bingo at March 26, 2012 11:50 AM

M/5'8"/190 as rxd.
3:38!!!

Comment #120 - Posted by: Blake at March 26, 2012 11:58 AM

m/5'8"/180

as rx'd 13:53

Comment #121 - Posted by: Justino at March 26, 2012 12:01 PM

7:36. Still recovering from last week, so dropped squat to 135 and KB was 1.5 pd, took it pretty easy.

Comment #122 - Posted by: ScottMacArthur at March 26, 2012 12:10 PM

23 YO /M/ 5'10 180lbs
205lb BS 62#KB scaled
6:29

Comment #123 - Posted by: David fort at March 26, 2012 12:17 PM

I don't understand the aversion to posting a women's Rx'd weight with each WOD (or at least a consistent conversion methodology to arrive at the women's Rx'd weight). Are we really pretending that men and women are striving to reach the same standard? Rubbish! If that were the case, then there would be no Male and Female divisions at the CrossFit Games. Seems to me like you're being stubborn for no good reason. One of the simple pleasures of CrossFit is gradually working up to "As Rx'd" for every WOD that you come across. Now, you're essentially saying only men will get that satisfaction for the majority of WODs. And for what? Obviously it's your (CrossFit HQ) prerogative, but why you would purposely alienate women like this is beyond me. And I'm a man!

Comment #124 - Posted by: Liberal Atheist Crossfitter at March 26, 2012 12:21 PM

6:45 rx'd

Comment #125 - Posted by: Romance at March 26, 2012 12:21 PM

6m10s

Comment #126 - Posted by: dcestnik at March 26, 2012 12:27 PM

14:57
185# BS
70# db swings

started watch after first set of squats so I just added 4 minutes (probably too much)

Comment #127 - Posted by: Matthew m/31/6'2"/175 at March 26, 2012 12:37 PM

8:09 rxd

Comment #128 - Posted by: Jeff Quattlebaum at March 26, 2012 12:38 PM

No workout today. I just finished my overnight drive from North Carolina to Maine.

I attended the Coaches Prep Course at Crossfit Vitality in Concord, NC. The prep course was worth every bit of money it costs. Outstanding instructors providing invaluable feedback every step of the way.

And if you are ever in Charlotte or Concord NC seek out CF Vitality. Its an amazing box with a very impressive owner.

Comment #129 - Posted by: David Beauregard aka "Pokey" at March 26, 2012 12:45 PM

m/5'9"/182

As RX'd.

10:35

Comment #130 - Posted by: Uziel Ladaw at March 26, 2012 12:50 PM

13:50 rx'd

Comment #131 - Posted by: Brent at March 26, 2012 12:50 PM

The River North CrossFit class was awesome! Eric, Joe and Lindsey did a great job of teaching the information, kicking ass and taking names :) Great job!!!

Comment #132 - Posted by: Liz at March 26, 2012 12:54 PM

M/180cm/82kg/34

As RX'd
10:42
Thanks CF; a great "killer", keep it coming.

Comment #133 - Posted by: Daniel Haag, SWE at March 26, 2012 12:59 PM

44m, 6-213
RX'd
9:18

Comment #134 - Posted by: will h at March 26, 2012 1:00 PM

44/m/176cm/72kg

21-15-9 reps for time of:
135 pound Front squat
1.5 pood Kettlebell swing

7:29

No squat rack at home, no kettlebells at the gym.

Comment #135 - Posted by: Memuc at March 26, 2012 1:09 PM

As rx'd, 6:40.

That got heavy fast. Unbroken through all, but had to take some rest between exercises. I think the swings were actually easier than the squats. Hope the legs survive this one.

Comment #136 - Posted by: Mel 39/m/5'10"/175 at March 26, 2012 1:10 PM

9:48, still a little beat up from yesterday's 12.5 WoD

Comment #137 - Posted by: Jetté 42/M/5'11"/170 at March 26, 2012 1:22 PM

alright, I scaled this [novice and all] and it was my back was my issue. m/6'3"/195

21-15-9: 185 lb deadlift, 60 lb kettlebell swings
9:30, getting the first 21 deadlift's straight did me in

Posting this stuff to further motivate myself!

Comment #138 - Posted by: Greg Whelan at March 26, 2012 1:24 PM

Chris and the crew were AWESOME! Very knowledgeable, outgoing, fun group of instructors. They all had their own strengths and showed them well. I personally learned a lot about proper mechanics and cues. Thanks again and a BIG thank you to River North Crossfit for hosting.

Comment #139 - Posted by: Rudy at March 26, 2012 1:25 PM

M/31/67"/180

Scaled 185 BS / 1.5 pood

13:05

Comment #140 - Posted by: Salad at March 26, 2012 1:32 PM

M/23/5'10"/189

8:18

subbed 70# DB otherwise as rx'd

Comment #141 - Posted by: T. Swihart at March 26, 2012 1:36 PM

odd, my first post never showed
Novice here, so I scaled it to 185 lb deadlift and 60 lb kettlebell[db]swings
21-15-9: 9:30 M/6'3"/195

Comment #142 - Posted by: Greg Whelan at March 26, 2012 1:41 PM

subbed 185lb back squat and 65lb DB thrusters

approx 16:04

surprisingly, the back squats were the limiting factor, and that is probably because my lower back was tight from Diane yesterday

Comment #143 - Posted by: Saam at March 26, 2012 1:43 PM

crap, I miss read and did the wod wrong [deadlift instead of squats. . .fail. . .IDW] most likely redoing this next day I workout

Comment #144 - Posted by: Greg Whelan at March 26, 2012 1:51 PM

M/29/5'7"/185

11:40 Rx

was surprised at how light the 2 pd felt.

Comment #145 - Posted by: John Vickery at March 26, 2012 1:53 PM

12:55 as rx'd

Comment #146 - Posted by: Eli Saggy at March 26, 2012 2:11 PM

M/44/5'7"/215

145 Backsquat 30lb dumbell

7:44

Comment #147 - Posted by: Need_to_do_it at March 26, 2012 2:12 PM

17:16 As Rxd,

need to get my squat up big style as I was cutting it down into 3's at the very start. But considering I'm 70kg, I'm reasonably happy that I did it rx'd!

Comment #148 - Posted by: Tom at March 26, 2012 2:15 PM

Subbed 135 ohs because haven't done them in a while. 14:00. Prior ran a mile with weight best, 9 min.

Comment #149 - Posted by: Cm at March 26, 2012 2:22 PM

225 Squat 21/15/9
35lb dumbbell swings (no kettlebells)

9:11

Legs cramping...

Comment #150 - Posted by: Chris A at March 26, 2012 2:26 PM

11:15

225lb for first 5 reps, 185 for the rest. 70lb dumbell. Low back still sore from Diane last week, so was cautious and slow today.

Comment #151 - Posted by: Sheldon N (M/34/6'/181) at March 26, 2012 2:27 PM

13:50 rxed.

Trying to claw my way back to being fit...this one nuked my legs. Time to hit the roller, yikes...

Comment #152 - Posted by: DaveW at March 26, 2012 2:28 PM

M/31/220lb/6"0'

6:50

Comment #153 - Posted by: Phil smith at March 26, 2012 2:28 PM

M/19/180lb/6"2'
Scaled squats to 185lb
2 pood KB
4:12

Comment #154 - Posted by: Cody at March 26, 2012 2:41 PM

10:29 w/80lbs DB

Comment #155 - Posted by: Rory Mack at March 26, 2012 2:45 PM

Back squats @ 205lbs
Kettle ball @ 60lbs (my gym didn't have a 75)

7:21 and I puked after. Good workout. I love the 21-15-9 rep matrix.

Comment #156 - Posted by: Bryan at March 26, 2012 2:51 PM

Scaled down to 185#
Subbed KB to Burpees
15:53

Comment #157 - Posted by: Aaron at March 26, 2012 3:04 PM

21-15-9

145# backsquat
60# db swing

Comment #158 - Posted by: JFA at March 26, 2012 3:06 PM

m/27/260lb/6'2"
DB at 60 lb (heaviest my gym had).
225 lb back squat.
6:11

Comment #159 - Posted by: Johmai at March 26, 2012 3:11 PM

M/32/6'3"/320

As rx'd 11.33 min (no kettle ball used dumbbell)

Pretty sure I won't be able to sit the rest if the week :(

Comment #160 - Posted by: ThePaulsen at March 26, 2012 3:11 PM

M/27/6'2"/195

Doing the Collegiate Strength WOD from CrossFit Football along with the mainsite WOD. Been going strict CFFB, but decided to go hybrid as of today.

SWOD:
Squat 1,1,1,1,1
365, 375, 385, 395, 405

Bench 5RM, 3x5 @ 90% of 5RM
255 - 5RM, 230 3x5

WOD:
as rx'd, except 70 lb. DB subbed for KB - 12.25

I'm sure the heavy squats affected my capacity on the WOD, but mostly I had to rest on my DB swings because my hands were getting sweaty and I was losing grip on the DB. Didn't want to send a 70 lb. DB flying through a mirror at LA fitness! Don't think they'd appreciate that too much! They might ban DB swings before I know it.

Comment #161 - Posted by: Dark Knight at March 26, 2012 3:36 PM

Crossfit Tour hit Ft Wort this weekend. It was a great experinece. I finally got to meet my all time Crossfit crush Nicole Carroll!! Not only is she freaking Hot but she is super nice! She is a tiny yet massive little lady if that makes any sense.

Mr. Froning Jr. and Mr. Bailey were also present and I must say are very nice gentlemen.
Along with other HQ staff there I met Coach Glassman. What an honor!!

Overall ever person I met, to include other Crossfit'rs, was very nice and willing to talk about their box, life, beer whatever! A great time. This community is AWSOME!

Comment #162 - Posted by: RT2713 at March 26, 2012 3:43 PM

M/210/30

7:50

Comment #163 - Posted by: Jsuh at March 26, 2012 3:43 PM

5:10 RX'd

Comment #164 - Posted by: Mikey at March 26, 2012 3:52 PM

M
48/6'1"/225
Squats 175
60# DB subbed for KB
8:32

Comment #165 - Posted by: John at March 26, 2012 3:58 PM

15.30 as rxed

Comment #166 - Posted by: Kyle A. at March 26, 2012 4:15 PM

225lb squat, 1.5pd KBS
butt onto box, garage
~18'...squats broken (8/9/4, etc), good form.

Comment #167 - Posted by: Ajax at March 26, 2012 4:16 PM

M/43/5'7"/220

8:24

subbed 80# bolted plate Kettlebell (necessity being the wicked step-mother of invention).
Otherwise as rx'd... tough, almost pood.

Comment #168 - Posted by: Thorvaldur11 at March 26, 2012 4:23 PM

6:57

Comment #169 - Posted by: Clint at March 26, 2012 4:31 PM

21-15-9 reps for time of:
110 pound Back squat (50kg)
1 pood Kettlebell swing (16kg)

5:21

Comment #170 - Posted by: JD Brisbane at March 26, 2012 4:32 PM

M/42/67/210

7:40 as rx'd

Comment #171 - Posted by: shawn at March 26, 2012 4:33 PM

Awesome cert in Calgary this weekend!! Can't wait to get back to our box and spread the knowledge!!

Comment #172 - Posted by: Jenn at March 26, 2012 4:43 PM

0800 @ CrossFit 42 South, Tasmania, Australia

Drummond Williamson: 5:40rxd
Jimmy Thomas: 6:27rxd
Russell Kapper: 10:26rxd

Comment #173 - Posted by: Jimmy at March 26, 2012 4:44 PM

0800 @ CrossFit 42 South, Tasmania, Australia

Todays WOD

Drummond Williamson: 5:40rxd
Jimmy Thomas: 6:27rxd
Russell Kapper: 10.26rxd

Comment #174 - Posted by: Jimmy at March 26, 2012 4:45 PM

10:57

Squats @ 185# (Form much improved)
Swings @ 60# (No 2 pood KB at the gym, probably a good thing in hindsight)

Comment #175 - Posted by: RCL at March 26, 2012 4:50 PM

Had an excellent time at the west palm beach level 1 cert!!! I want to give a big shout out to Chuck and his crew, X-mas, Nicole, Jenni, Chris, and J-Mac. You guys were great, I really appreciated the hospitality! The most fun, knowledgable, and energetic crew, I couldn't have asked for better instructors to train us!

Comment #176 - Posted by: Billy p at March 26, 2012 4:50 PM

12:13 AS Rx'd

Comment #177 - Posted by: STDBG at March 26, 2012 4:52 PM

8:59
155# BS, 55# KB

Comment #178 - Posted by: Edwards M/15/5'11/178 at March 26, 2012 5:00 PM

Not feeling it today:

21 * 90kg BS
21 * 1 pood kb swing

Comment #179 - Posted by: AGL at March 26, 2012 5:00 PM

scaled to 185 lbs and 45 lb plate for swings
6:53

Comment #180 - Posted by: cort at March 26, 2012 5:13 PM

33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 8 HSPU per round
Back squat 45lbs x 5-5 95lbs x 5 135lbs x 5 185lbs x 3 205lbs x 2
Kettlebell swing 16kg x 5-5 24kg x 5-5 32kg x 3

16:32
205lb back squats
Foam roll after

Comment #181 - Posted by: Sesoku at March 26, 2012 5:16 PM

19:30...just started crossfit and am stoked!

Comment #182 - Posted by: mike at March 26, 2012 5:18 PM

m/18/6'0/203

9:21 virtually RX'd (2 pood replaced with 70 lb iron grip dumbbell)


Dumbbell swings really taxed the grip. Challenging WOD overall.

Comment #183 - Posted by: Zach Murdoch at March 26, 2012 5:19 PM

used 50 lb db for swings

4:33

Comment #184 - Posted by: Kevin McClellan 50/195 at March 26, 2012 5:19 PM

We had a wonderful experience at the Singapore Crossfit Level 1 Trainer course this weekend (March 24-25). Stephane is a natural-born teacher: articulate and clear, highly knowledgeable and able to respond to any question no matter how picky, super warm and generous with people. Nadia is an outstanding coach who can break any movement down to its essentials in order to teach it, such that she was able to help me learn the butterfly kip in a matter of minutes, and she also cued my husband to his first muscle-up (+3!). And Juria is a first-rate communicator, using visual imagery/metaphors and just-right cues to coax good movement out of a very diverse group in terms of language, experience, and ability. I was amazed by their skill in leading us all through a shared “Fran” experience at the end of day 1!

Throughout the weekend, all the coaches gave up breaks, stayed late, and generally made themselves available to us to answer questions and talk Crossfit. They were all 100% engaged from before 9am until long after 5pm each day. I was impressed by their level of professionalism, their energy and dedication, and their ability to connect with people. I’ve rarely seen such smooth teaching, and both my husband and I are veteran teachers.

I hope Crossfit coaches travel in style to these overseas seminars and are richly rewarded for their services. They should be earning salaries that are at least equivalent to those of US doctors, since they do far, far more to promote health and wellness.

Comment #185 - Posted by: Michelle Tabor, CSCS at March 26, 2012 5:34 PM

3:20

Comment #186 - Posted by: K.C. at March 26, 2012 5:39 PM

41M/5'10"/167#

W/U: BS, 10x3 at 45-65-85-105-125-145-165-185-205-215; KBS, 10x3 at 25-25-25-25-35-35-35-55-55-55.

As Rx: 8:41.

C/D: skipped.

Blitzed through the first round. Hit the wall in the middle of round 2.

Comment #187 - Posted by: rjf (Since 07-20-07. WOD no. 1215) at March 26, 2012 5:45 PM

@ #124, It is posted every time. Go to the Brandex Scaled Section under the Start Here tab and you'll be able to see it. Simmer down dude, I can only assume there are a lot of things you've been missing on this site. Go check it out!!

Comment #188 - Posted by: Phil at March 26, 2012 5:47 PM

Scaled to 185# squat and swung a 70# dumbell , 8:29
Week 3 of crossfit and i am still loving it , even though you murdered this newbies legs last week.
Good luck everyone !

Comment #189 - Posted by: ian at March 26, 2012 5:56 PM

Scaled to 185# squat and swung a 70# dumbell , 8:29
Week 3 of crossfit and i am still loving it , even though you murdered this newbies legs last week.
Good luck everyone !

Comment #190 - Posted by: ian at March 26, 2012 5:57 PM

scaled
135lb and 1.5 pood
Time 9:15

Comment #191 - Posted by: Barbara F/38/5'4"/130 at March 26, 2012 6:02 PM

27/Male 6ft 204 lbs


7min 5sec

Comment #192 - Posted by: Dan at March 26, 2012 6:12 PM

3 mile run
21:45
Then
21-15-9
135# Back Squat
35# Kettles
7:25

Comment #193 - Posted by: dyagg at March 26, 2012 6:31 PM

Used 185# for squats and 45#DB for swings in 14:12

Comment #194 - Posted by: Cphil/26m/69"/165# at March 26, 2012 6:33 PM

M/41/5'10"/264
12:55 as RX'd

Comment #195 - Posted by: Kenny B at March 26, 2012 6:37 PM

16 Years Old- Scaled

185 Back Squat
50 lb. Dumbell used instead

4:06

Comment #196 - Posted by: Sawyer at March 26, 2012 6:40 PM

Fantastic Level I Cert in Calgary, Alberta. Hats off to Joe, Zack, Matt, Cheri, Nicole and Jason for a fantastic weekend of a wealth of knowledge presented in a great environment. Thanks to our host CrosFit Ramsey.

Comment #197 - Posted by: Kelly at March 26, 2012 7:03 PM

150lb BS, 62lb kb

9:36

Hey Kevin, if you're running instead of squatting, I guess it is bad news for the knees, but you did a fantastic job. So did you Laura, and congrats on the PR Carole.

I have to agree with Liberal Atheist Crossfitter: is there really a GOOD reason not to post a women's weight? It is unpleasant to be so easily pigeonholed, but apparently all of us liberal atheist crossfitters really DO think alike.

Comment #198 - Posted by: mas 55/M/150 at March 26, 2012 7:04 PM

scaled to
185lb back squat
1.5 pood

did 31 BS and 21 swings until I tweaked my back

9 minutes

Comment #199 - Posted by: ScooteR at March 26, 2012 7:04 PM

Had to sub 1.5 pood kettlebell.

11:54

Comment #200 - Posted by: Sinal M/33/5'9"/228 at March 26, 2012 7:06 PM

12:30 rx

Comment #201 - Posted by: James McHugh at March 26, 2012 7:13 PM

RX - 15:13

Comment #202 - Posted by: F/32/5'6/140 at March 26, 2012 7:13 PM

RX - 15:13

Comment #203 - Posted by: F/32/5'6/140 at March 26, 2012 7:14 PM

Male 20, 6'2 220.

10:15

Comment #204 - Posted by: Kenny Welch at March 26, 2012 7:16 PM

Male 20, 6'2, 220
10:15

Comment #205 - Posted by: Kenny Welch at March 26, 2012 7:17 PM

Day 1 2012 attempt

20 lb dumbells for both excercises

5:13

Comment #206 - Posted by: Haught at March 26, 2012 7:17 PM

M 6' 185

Day 1 of my .com challenge.

Putting regular CF Vancouver programming on hold for 4-6 weeks to follow strict .com, see what happens.

11:04 rx'd

tougher than it looks.

see ya back here tomorrow!

Comment #207 - Posted by: Reto from CFVan at March 26, 2012 7:19 PM

Back Squat
5x5 - 205, 215, 225, 235, 245 (10x Bar Dip each set)
5x1 - 275, 285, 290, 295, 300

Comment #208 - Posted by: B. Rhaly at March 26, 2012 7:26 PM

M/5'11/215
7:45

Comment #209 - Posted by: Deemer at March 26, 2012 7:29 PM

8:19

Mod 205# BS
1 pood KB

Comment #210 - Posted by: Todd at March 26, 2012 7:38 PM

09:28
55 lb DB
155lb BS

Comment #211 - Posted by: ChadB at March 26, 2012 7:39 PM

rx'd
8:40
mind wasnt there today
mmm...again
mff bg

Comment #212 - Posted by: jtoops at March 26, 2012 7:43 PM

CF-L1 Seminar hosted by CrossFit Perth

Thanks very much to the CFHQ seminar team - Doug, Drummond, Stacy, Tracy and Erik. Your instructional technique, briefing style, depth of knowledge and sheer enthusiasm were outstanding.

Thanks also to Jas @ CFP for use of his box.

Comment #213 - Posted by: Shannon at March 26, 2012 7:58 PM

21-15-9 reps for time of:
135 pound Back squat
1 pood Kettlebell swing

6:41

21/M/5’6”/160
CFBD: 2/27/12

Comment #214 - Posted by: Dan at March 26, 2012 8:26 PM

20-30 min give or take 1.5 pod & 205 Lb back squat

Comment #215 - Posted by: Joe and Ryan at March 26, 2012 8:42 PM

age 22 bw 170

5:24
135 lb back squat. 1.5 pood kb

Comment #216 - Posted by: Chris S at March 26, 2012 9:21 PM

age 22 bw 170

5:24
135# front squat. 1.5 pood kb. low back is fried

Comment #217 - Posted by: Chris S at March 26, 2012 9:22 PM

160# squat
50# DB
10:52

Comment #218 - Posted by: JT m/38/5'10"/175 at March 26, 2012 9:25 PM

M/29/5'11"/260
205 Back Squat
60 KB Swing
9:05

Comment #219 - Posted by: Jermsickle at March 26, 2012 9:29 PM

185lb.
70lb. kb
10:45

Comment #220 - Posted by: Kris Mccuiston at March 26, 2012 9:57 PM

6:10 (165#)

Comment #221 - Posted by: mlt at March 26, 2012 10:08 PM

21-15-9 scaled to 135# BS, 50# KBS:

6:49

Glad I went with a weight I knew I could handle. No knee issues on squats; some right knee medial twinge in KBS round of 15, so went slower and straightened feet a bit. Wondering about most functional foot position for KBS...

w/u - 30 sec Samson, 7x foot-el pushup, scap push, sit, 45# squat, dip, bar swings, 50# KBS, 115# squats

c/d - 2x10 53# face pull, 10 bar swings, 2x15 40# reverse wrist curl

Comment #222 - Posted by: matt h 50 179# 5' 11" 1marr11 at March 26, 2012 10:12 PM

9:27

Scaled squats to 60kg
Scaled swings to 22.5kg dumbbell

Comment #223 - Posted by: Brett (M/23/188cm/77kg) at March 26, 2012 11:33 PM

M/40/190/5-10
Rxd
21-15-9 reps for time of:
225 pound Back squat
2 pood Kettlebell swing

7:10 reasonable pace
BS- 21, 5-5-5, 5-4
KB 12-9,10-5,9
little sore the next day, a good soreness, paced about right, not wanting to get tired, then hurt.
Data was:
AVG HR at 77%, pK at 83%, cal 154, delta HR 182-151=31

Comment #224 - Posted by: Matt A at March 27, 2012 12:08 AM

11:35

Comment #225 - Posted by: roh at March 27, 2012 1:05 AM

M/36/157/5"7
FS Co. 25 Reston

12:12 RXD

Comment #226 - Posted by: liljoe at March 27, 2012 1:27 AM

70kg squat
30kg db for kbs

9:37

Comment #227 - Posted by: DPL at March 27, 2012 2:32 AM

28/m/5'11"/188
As rx'd
12:04

Comment #228 - Posted by: justaman - liberty, sc at March 27, 2012 2:58 AM

38/m/5'7/155

95# BS
1.5pd KB

6:05

AFTER a 50 burpee pullup warmup

Comment #229 - Posted by: James at March 27, 2012 4:55 AM

I subbed 205# on the backsquat, and still those sets were broken. Kettlebell swings as rx'ed and unbroken.

9:44

Comment #230 - Posted by: Daniel Murdock m/40/74"/205# CF start-date 2/10/11 at March 27, 2012 5:32 AM

M/30/5'11/215
225 Back Squat/ 45 Kettlebell
7:45

Comment #231 - Posted by: Deemer at March 27, 2012 6:40 AM

M/40/5'10/205
135 / 1 Pood
6:30

Comment #232 - Posted by: Bart at March 27, 2012 7:16 AM

11:31 for 165lb squat & 1.5pd kb. 1k run wu 4:40.

m/55/5'10"/173

Comment #233 - Posted by: kevin o at March 27, 2012 7:42 AM

Woke up this morning to excruciating muscle spasms in my back thanks to this WOD. Hell yeah.

Comment #234 - Posted by: Zach Murdoch at March 27, 2012 7:48 AM

Excellent cert in Calgary on the weekend. Joe Matt, Zach, Jason, Cherie and Nicole were great instructors. Thanks.

Comment #235 - Posted by: Robert at March 27, 2012 7:56 AM

Really scaled this one down did squats at 135 and a 1 pood kettlebell because that's all they've got...could've done a db but oh well...did the squats down to a wall ball that's why I scaled it down so much

9:21

Comment #236 - Posted by: Cleveland at March 27, 2012 8:08 AM

Jen
Subbed 45lb BS, 20Lb KB
6:14
Sebastian
Subbed 165lb BS, 45lb KB
8:32
Solid workout

Comment #237 - Posted by: sebastian at March 27, 2012 8:08 AM

Scaled down, 1.5pood, 135lb squat, 6:05

m,31,180, 5'8

Comment #238 - Posted by: Bryan Gorman at March 27, 2012 8:30 AM

185 squat
50 kb
14 min

Comment #239 - Posted by: Johnh 44/205 at March 27, 2012 8:35 AM

9.55 Rx's

Comment #240 - Posted by: Ryan Melisi at March 27, 2012 9:06 AM

6:33 @ homne. High Bar

Comment #241 - Posted by: JDisch at March 27, 2012 9:20 AM

34/M/190

195 for the BS
and
70 dumbbell for the swings

8:44

Comment #242 - Posted by: john g at March 27, 2012 10:13 AM

135lb squat
1.5 pood swings

8:24

Comment #243 - Posted by: D. Peterson at March 27, 2012 10:53 AM

Back Squats at 165,
45lb db for the swings (upped reps to 26/18/11 to meet the rx'd load)

9:13

Comment #244 - Posted by: Nat (24/f/5'2/135) at March 27, 2012 11:08 AM

21-15-9 reps for time of:
185 pound Back squat(777/87/9)
2 pood Kettlebell swing

10:45

Comment #245 - Posted by: Bells at March 27, 2012 11:49 AM

M/42/6'3"/262#

MOD WOD due to new hip

21-15-9
135# Front Squat (less painful than back, no idea why)
60# db swing
Total time: 6:36

Comment #246 - Posted by: Halvy at March 27, 2012 11:51 AM

west palm beach class this past weekend was awesome. Thanks Chuck and the rest of the trainers. You guys were great. Thanks for the pointers

Comment #247 - Posted by: yandy at March 27, 2012 12:16 PM

Rx'd 4:16

Comment #248 - Posted by: amped 37/M/195/6' at March 27, 2012 12:26 PM

M/33/5'9"/158#
Rx'd 9:35

Comment #249 - Posted by: LeBlanc at March 27, 2012 1:24 PM

6:15

Comment #250 - Posted by: Mavrick at March 27, 2012 1:26 PM

M/36/5'8"/180

8:51 rx'd

Comment #251 - Posted by: Dave berry at March 27, 2012 2:53 PM

5:14 as RX'D.
M 29/5'9"/190

Comment #252 - Posted by: Larry at March 27, 2012 3:21 PM

squats rx'd, kb's scaled up to 80lb dbbell
7:04

Comment #253 - Posted by: Troy at March 27, 2012 4:23 PM

M/20/5'8/160

10:00 scaled to 205 and 50lb db

M/25/5'7/155

10:00 225 and 50lb db

Comment #254 - Posted by: sebastian at March 27, 2012 4:28 PM

6'/215/35/m
225lbs & 70lb DB
18mins strict form on all reps

Comment #255 - Posted by: Eric G at March 27, 2012 4:29 PM

10:04

scaled to 1.5 pood. (largest I have..)

Comment #256 - Posted by: Ronnieboy at March 27, 2012 4:33 PM

15:59

Comment #257 - Posted by: Alton 32yo/5'11"/175lbs at March 27, 2012 4:51 PM

1:26:55

Comment #258 - Posted by: myles456 at March 27, 2012 5:35 PM

16:03

185 lbs BS

Comment #259 - Posted by: Raph at March 27, 2012 6:23 PM

7:00 scaled
135 squat (should have gone heavier)
1.5 pood

Comment #260 - Posted by: Kyle M/29/6'1/190 at March 27, 2012 6:58 PM

16.01 as rx'd.

Comment #261 - Posted by: Frank at March 27, 2012 6:59 PM

8:41 Rx'd

* first round Squats unbroken
* All KBS unbroken

Comment #262 - Posted by: MarcusG 30 5'9" 160# at March 27, 2012 7:06 PM

8:56
185lb squat
25lb kb

Comment #263 - Posted by: bpoole24 at March 27, 2012 7:16 PM

Jill:

4:39 115# squat 25# dumbbell

Joe:

3:58 135# squat 25# dumbell
(back tweaked rehab workout)

Comment #264 - Posted by: Jill & Joe at March 27, 2012 8:58 PM

4:12 (70lb dumbell- Gym had no kettlebells)

24yrs
5'8"
210lbs

Houston, TX

Comment #265 - Posted by: Jesse Dominguez at March 27, 2012 9:22 PM

5:35

Sub 1 Pood (35#)

Comment #266 - Posted by: HOL at March 27, 2012 10:48 PM

as rx'd: 21'31

225 pounds was quite heavy, especially after coming back from two weeks off.

Comment #267 - Posted by: ccfeldt at March 27, 2012 11:35 PM

125lbs/1.5pood 12 mins

Comment #268 - Posted by: Tony Stark at March 28, 2012 1:24 AM

F/41/5'6"/150

105#, 1 pood KB

9:03

been sick for several days and not fully recovered yet, so really dragging. 105# wasn't too heavy, but enough for this time.

Comment #269 - Posted by: mom to five at March 28, 2012 3:44 AM

21 back squat @ 135 lbs
15 KB swings @ 55 lbs
15 back squat @ 135 lbs
15 KB swings @ 55 lbs
Untimed

Comment #270 - Posted by: Chris at March 28, 2012 4:03 AM

M / 34 / 6'0 / 233

as rx'd: 11min 20sec

Comment #271 - Posted by: sj9701 at March 28, 2012 5:38 AM

155 pound squat
50 pound kettle bells

21-15-9

9:47

Comment #272 - Posted by: Ape teach at March 28, 2012 6:36 AM

RK 5:11 (85lbs / 25lbs)
Chris 5:24 (135/24)
BTT 6:48 (135/24)
Aaron 4:04 (pvc/24)
Caitlyn 4:11 (15-air/20 lb)
Angie 3:50 (15/8)
Crystal 3:47 (15 fs/8)
Veronica 3:51 (55/12)
Mrs. Pip 4:14 (65/12)
Mrs. Carey 5:16 (55/12)
Marianne 3:53 (75/12) 15-12-9
Mr. Carey 4:32 (45/16)
Barb 4:53 (10# bar/8)

Comment #273 - Posted by: BFCC at March 28, 2012 7:22 AM

age 22 bw 170

5:24

135# back squat/1.5 pood kb. low back is fried

Comment #274 - Posted by: Chris S at March 28, 2012 7:29 AM

7:01 rx'd

Comment #275 - Posted by: BH2 at March 28, 2012 8:32 AM

50 / 184

115# for Back squat
55# DB for KBS

5:47

Comment #276 - Posted by: tom perry at March 28, 2012 10:43 AM

M/27/170/5'8"

Out in the field so I had to sub the 225# back squats with air squats and 2 pood KB swing with 25# KB swing

63-57-51
Air Squats
25# KB Swings

7:10

Comment #277 - Posted by: Eric Robles at March 28, 2012 12:35 PM

9:13

Comment #278 - Posted by: therozfather. 31/M/194 at March 28, 2012 4:46 PM

5:27 as Rx'd PR by 2 mins.

Comment #279 - Posted by: Laney m/28/150/5'8" at March 28, 2012 8:47 PM

m 34/74kg/177cm

15:15

155lb BS
1.5 pood kb

Comment #280 - Posted by: Duncan at March 29, 2012 4:27 AM

M/40/76"/245#
Spinal fusion S1,L5,L4

155lbs / 70 lb bell

10:34

Comment #281 - Posted by: Chuck Preble at March 29, 2012 8:02 AM

11:10 as Rx'd.

Comment #282 - Posted by: Michael 5'9"/172#/49yo/MI Survivor at March 29, 2012 10:30 AM

13:47 as Rx'd using a 70# DB for the swings.

Comment #283 - Posted by: Edwin 29/M/68"/170 at March 29, 2012 10:37 AM

Crossfit level 1cert. At morristown was amazing! Mike, Dave, Keith, rob, Russell, Camille, and mike, hopefully i didnt forget anyone, all you guys were great. Couldn't have been a better experience I would recommend this course to anyone.

Comment #284 - Posted by: Gino mione at March 29, 2012 10:45 AM

M/42/5'8"/166

185lb BS and 50 lb KB
6:00

Then 50 burpee jumping pullups (bar 12" above fingertips)

Comment #285 - Posted by: Jon Craig at March 29, 2012 4:02 PM

135 for backsquat
2 pood on KB swings

21-15-9

14:58

Comment #286 - Posted by: Jacek at March 29, 2012 4:22 PM

M/50/192cm/94kg
BS Rx'd [3x7: 3x5: 3x3]
KBS subbed with 32.5 kg Dumbbell swings [11;10: 8;7: 9]
12:42

Comment #287 - Posted by: theniss at March 29, 2012 4:58 PM

M 38/5'10"/189

185lbs
2 pood

12:48

Comment #288 - Posted by: Rholl at March 29, 2012 5:57 PM

33 yom, 190 lbs


13:18

185 lb back squat
75 lb db swings

Comment #289 - Posted by: Jeff Weltmer at March 29, 2012 7:23 PM

M38/5'8/168

185 lb back squat 2 pood kb swing.....12:51

Comment #290 - Posted by: Cmendoza at March 29, 2012 7:55 PM

21-15-9 reps for time of:
155 pound Back squat
2 pood Kettlebell swing

12:20

WWJ
21-15-9 reps for time of:
40 pound Back squat
15 lb Kettlebell swing

11:12

Comment #291 - Posted by: RHJ at March 30, 2012 3:40 AM

Subbed 70# dumbbell:

9:31

Broke squats up into sets of 10, 6, 5, 4. DB swings unbroken. Happy with the performance. Good WOD.

Comment #292 - Posted by: tgremillion M/32/6'1/185 at March 30, 2012 4:39 AM

M/34/5'9"/155

Subbed 1.5pood KB.

8:07

Comment #293 - Posted by: Antun Karlovac at March 30, 2012 8:38 AM

m 53 / 5-10 / 160#
135 #back squat / 40# kb
6:28

Comment #294 - Posted by: Scott S at March 30, 2012 9:10 AM

14:25 as rx'ed.

I cannot believe how sore my quads are.

Comment #295 - Posted by: thesomnambulant at March 30, 2012 10:58 AM

M/22/6-2/205
15:45

New to crossfit, you guys are nuts

Comment #296 - Posted by: Wylie at March 30, 2012 10:59 AM

It was about 11 minutes.
instead of back squats, I did deadlifts:
85lb deadlift
25 pounds KB.

Comment #297 - Posted by: christi at March 30, 2012 12:19 PM

as rx'd, 13:09

Remember what being out of shape feels like. This sucks.

Comment #298 - Posted by: mbalanda at March 30, 2012 2:56 PM

Subd 55 dbell; no KB or applicable DB. 17:32. LeM gym (bad rack, no bumpers)

Comment #299 - Posted by: Xman at March 31, 2012 1:51 AM

21-15-9 reps for time of:
135 pound Back squat
1 pood Kettlebell swing

tt = 6:58

Comment #300 - Posted by: fitz997 at March 31, 2012 6:39 AM

7:34

scaled to 155#, 40#
went light because I hurting from heavy OHS workout yesterday and didn't want to push it too much today.

Comment #301 - Posted by: Brian R M / 50 / 6'2" / 186 at March 31, 2012 8:21 AM

Subbed 80kg for 100kg (175# for 225#)
24kg KB.

6:31

Comment #302 - Posted by: Daniel at March 31, 2012 11:20 AM

10.05. 155# and 55# db

Comment #303 - Posted by: JonNYC - xfit since 6/08 at April 1, 2012 11:11 AM

m/38/5'9/181
CFWU-3. Reg. Superman. Burgener. Row 500m.
8:39
Back squats not too good on last 2 rounds. Unbroken first, but slow, esp 15 - 5+6+4, then 6+3
KB not bad. Pretty good job w/hips back, chest up, tight butt
I think - 14+7, 9+6, 8+1-tried to do all 9 - afraid I was going to lose grip.

Comment #304 - Posted by: jrm at April 1, 2012 7:10 PM

Great Level one in Tomball! Much thanks to the crossfit crew for a very enjoyable weekend of crossfit! Nailed my first muscle up ever on my first try! Never touched rings before in my life. A great break down by X-mas made it as easy as 1,2,3. Also Russell's nutrition lec. really broke it down into a simple way to explain to others who tend to lose me as soon as I get into the science of it all. Also Chuck Matt Zac And Sara, everyone of yall at one time or another inspired me to push my self further and to one day open my own box and help inspire others as you have me.

Again much thanks to the tomball crew, looking forward to meeting yall again in the future!

Comment #305 - Posted by: Aaron at April 2, 2012 1:24 PM

2 pood Kettlebell swing...

Comment #306 - Posted by: Travis at April 2, 2012 2:21 PM

13:00 185 backsquat, 2pood kb. kudos to everyone who pulled this off rx'd

Comment #307 - Posted by: Eric at April 3, 2012 8:01 AM

12:36

225
60lb KB

Comment #308 - Posted by: Crossfit Chris at April 3, 2012 6:36 PM

9:17
used 20 kg dumbbell for swing (heaviest available)

Comment #309 - Posted by: Mik at April 4, 2012 2:30 AM

155# bs
35# db swing

12:27

Comment #310 - Posted by: illis 31/m/180/5'9 at April 4, 2012 3:20 PM

Did something different

With a partner
Did 10 minutes
95 shoulder press x3
Alternating between sets with partner

23 rds equaling 69 reps each

Then did 1 pood kb swing
For 5 minutes alternating between sets with partner

10 rds equaling 50 reps each

Comment #311 - Posted by: al deezy at April 4, 2012 4:03 PM

6:34 rx'd

Comment #312 - Posted by: B-Mo at April 4, 2012 5:15 PM

4/4...19:59...156/170, 220 cal
165# BS & 55# DB swing
Still feeling remnants of flu

Comment #313 - Posted by: Mike Scott M/45/5'10"/193 at April 5, 2012 11:12 AM

Broke up squats: 15-6; 7-8; 9. KBs: 15-6; 10-5; 9. As rx'd:

9:45

Comment #314 - Posted by: dsm19 M / 33 / 6'0 / 210 at April 5, 2012 5:13 PM

11:39

Comment #315 - Posted by: Pacers at April 6, 2012 4:55 PM

36 yom 205 lbs

Rx'd 12:26

Comment #316 - Posted by: kgw at April 6, 2012 7:43 PM

m/34/220

rx'ed 8:07

sub 70lb DB for kettle ball

Comment #317 - Posted by: Todd Miller at April 7, 2012 5:39 PM

9:52
185lb on BS (about 55% of 1RM)
Broken 12-9, 9-6, 9
KB unbroken

Race to the end to go sub 10 did me in.

Comment #318 - Posted by: clark at April 9, 2012 3:05 PM

M/27/6'1"/193

14:20 rx'd

Comment #319 - Posted by: mmaurer at April 10, 2012 4:04 PM

CF WU

WOD for 3/26/12

21-15-9 reps for time of:
225 pound Back squat - subbed 165 lbs
-Did 7-7-7, then 5-5-5, then 5-4
2 pood Kettlebell swing - subbed 65 lb DB
-Did 7-7-7, then 8-7, then 5-4

13:00 - tough

Comment #320 - Posted by: TZ at April 10, 2012 8:07 PM

28:55

Comment #321 - Posted by: Manchild at April 12, 2012 5:36 AM

51/m/190

Rx'd. 13:40

Comment #322 - Posted by: denob at April 13, 2012 9:17 AM

21-15-9 reps for time of:
205 pound Back squat
1.5 pood Kettlebell swing

Time 9:09

Comment #323 - Posted by: Jeff Gebbie at April 16, 2012 7:03 PM

9:27 07.05.12
85k (85%) BS (unbroken), 32k db swings

Comment #324 - Posted by: zenoperegrinus at May 8, 2012 1:26 AM

as rx'd
6:45
M/26/70"/186

Comment #325 - Posted by: Matthew Taylor at June 12, 2012 6:41 PM

21-15-9:
250 pound back squat
2 pood KB swing

6:27
M/26/70"/186

Comment #326 - Posted by: Matthew Taylor at June 19, 2012 8:49 PM

CFWUx2
15:02

Mitch: 7:07
55 lb back squat
25 lb kb

Comment #327 - Posted by: Doug at September 10, 2012 4:18 PM

as RX
11:55

squats were rough

Comment #328 - Posted by: sr at March 27, 2013 2:56 PM
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