Gretchen is AWESOME!!

Looks fun! Great video. Very helpful on the chest-to-bar! Thanks!

Help! Need to get some kettlebells for home gym. Recomendations? (Good or bad) Rogue Kilo looks nice but seem pricey. Leaning toward Ader from Rogue, considering Again Faster too. Where else? THANKS!

Sunday musings...

1) Eva T is inducted into the U.S. Skiing and Snowboard Hall of Fame. Just thought you should know.

2) Assume goodwill and goodwill will ensue. Extend kindness and kindness will find you.

3) Own every defeat. Give away every victory.

3) The law of supply and demand is immutable, irresistible, unrelenting and unavoidable. It cannot be controlled or eliminated; it is a natural consequence of our social evolution. Attempts to regulate supply and demand have failed miserably and universally in all instances over all time.

After all, the inevitable Black Market that is born of regulation always runs on supply and demand.

4) Dinner on Saturday with Lil'bingo and his GF came around to a discussion of how expensive it is to live in Chicago (the kids are very fond of Chicago). This, in turn, led naturally to the topic of "live to work vs. work to live." A moving target for sure, but man do I wish someone had fed me one night when I was 19 and talked about that.

Why? Well, how many folks do you know who have managed to fold together their vocation and their avocation? Their employment and their passion? How many people do you know who give the same answer to the questions "What do you do for a living?" and "What is your hobby?" Not many, eh? In the world of my day job I can name exactly two. Cleveland has been good to me, but the fact remains that I moved to Cleveland solely for the job.

Cleveland has neither ocean nor mountain.

It's quite a bit different in the CrossFit world, though. Young "Daigle's-On-Fire" is about to join a few dozen folks whose day job is CF HQ, a dream job he barely had the guts to dream and now he's about to embark on a 3000 mile trip to the intersection between work to live/live to work. One of my new friends met here, chez CrossFit, is an attorney who openly calls his day job his dream. You guessed it...he's CF's corporate counsel. Work and passion, vocation and avocation all wrapped up into one whole. No real "live to work or work to live" stuff for them, or indeed for most of the 3500+ Affiliate owners like my sons. I'm not entirely sure if they, or Coach, truly appreciate how monumental this is.

For the rest of us, though, we must sit down and have a little chat with ourselves. Is there something that makes us truly happy? Is there a place where we have a greater likelihood of achieving that happiness, or where it might be more easily attained? Sure, there might be additional responsibilities we must shoulder (support a family, repay an obligation) that might complicate the conversation, but that still leaves room for each of us to LIVE. Could you do whatever that is? Could you move wherever there is? All of the folks I've met in Key West or Park City or San Diego who work at whatever in order to fish, ride, or surf come to mind.

How about me? How am I doing with this work/live thing? Actually, I'm doing much better now than at most other points in my life despite the fact that my new business reality is a somewhat lesser version of past realities. I'm really good at what I do, and I accept and fulfill the responsibility of continuing to improve; the people for whom I work fare better now than ever before.

But more and more what I do for work is just that...work. My day job is what allows me to do the stuff that is probably a truer indication of who I am, of what makes me tick. I live as fully as I possibly can when I am at work; I'm good at what I do and it's easier to enjoy something when you do it well. But I work to live.

Must it be thus? Is it somehow my destiny to not share the lives of those for whom live to work is synonymous with work to live? Meh, I dunno. It takes a certain type of courage to make that leap sometimes. I have a friend who lives in Del Mar who once asked me "when are you going to leave that dead end job and work with me?" I clearly didn't have the courage at the time to fully explore that. Now? Who knows?

In the end, though, I think it's important to have that conversation with yourself. Working to live, or living to work? It's especially important if who you are and what you do are not both found where you work.

Think of it as a life in progress.

I'll see you next week...

Musings in the filter. Up early for CLE Tough Muddr

@ mr pink

check out wayfair.com. good prices on troy kettlebells as well as pendlay bumper plates & barbells and other stuff.

Subbed 23 inch bench.

10:00

M/42/6'3"/259#

50+ pull ups yesterday, no GHD, no 30" box; ModWOD
10-9-8-...1
Double unders
Burpees
KB swings 50#
10:00

Well I'm not sure but I can't understand, how she walked like a woman but talked like a man my Lola,
L O L A Lola

btw, I like that teacher-bridges quote :)

10:44 as rx'd

10:44 as rx'd
M/23/175#

Thanks HQ for posting our pic.. I feel great.
Piyush

M/32yrs/6'0"/180#

9:03 - Had to get creative due to lack of equipment @ gym. Subbed lateral jumps over a flat bench for box jumps and did GHD sit-ups on the same flat bench with feet anchored by dumbbells. Improvise, adapt, and overcome!

Anyone else have any better ideas for subs in the future? Cheers!

13:11
24" box is all I had.

Had to sub GHD's for V-sits due to lack of equipment. RX'd for 9:41

Yeahhh Piyush..nice pic, buddy.

No 30'' box, used 24'' instead.
As RX'd=8.06
M/20/5'10''/176#

subbed for a 24" box
7:05 as rx'd
M/19/6'4"/210#

m/46/185

10:55

7:59 (no ghd,regular sit-ups)

m/36/136

No kipping.

Each exercise was annoyingly at opposite ends of a large gym so spent way too much time just moving from station to station. Probably also why this wod seemed way to easy--not the usual vomit inducing, pick myself up off the floor wod that I've come to expect since starting a few weeks ago.

23:50

Had too much left in the tank so finished off with 80 jump squats and 30 shrugs with 180lbs.

10:10 Rx'd

Tire stack GHD

FOB Salerno

m/36/5'5/147

time of 10:38

Could of gone quicker except the pull up bar and the GHD was opposite ends of a massive gym loads of time wasted would of of easyerly knocked off a couple of minutes

13:29 rx

9:48. No ghd, did butterfly w/ abmat.

7:45 no kip

subbed regular situps for GHD's

8:40

8:10 RX
@Reebok CrossFit Katla - Iceland

m/38/158
5-5-4-4-3-3-2-2-1-1 reps of triplet
pushups
30" box jump
situps

between 7 and 8 minutes

Bingo, it would be nice if you setup a blog for your musings... because then we could find your old musings easily and reply to each one of them without cluttering this site. Just my $0.02...

14:57rxd
Male 33 5'11" 265

Check TheKettlebellking.com

As rx'd +. 32' box jumps! 12:03.

Hi Tom Eberhard!

Sunday musings have been (accurately) portrayed as clutter, silly bs, the trite treacle of a self-centered navel gazer (I particularly like that one), among other things. I've been told, however, that they have played a tiny part in the community-building here. I hope the latter is the more true. At various times this "comments" section has been chock-a-block filled with all kinds of stuff that is only peripherally related to our WOD's and CrossFit, much of it much more valuable than musings.

Don't like 'em? I'm cool with that. Skip on by. There is, indeed, a blog with musings and more in the event that you do wish to see more and comment elsewhere.

My thanks, always inferred but too infrequently stated out loud, to the Founder, the Dir. of Media, and the chief mod. for leaving me a little space here each Sunday.

--bingo

44/m/176cm/72kg

As rx'd

9:48 PR (last time 10:41)

Yes! I can still PR! Moved the GHD and the plate pile for the jumps closer to the pull-up bar to save on transition time.

Hi, I'm male, 23 years old, 180lbs, 6'1", and this is my first post to a crossfit WOD. I've had a love/hate relationship with this for the last three years, but I'm trying to make a serious run at making crossfit part of my workout life.

My previous attempts to go at this have usually led to complete exhaustion because of 1) trying to go all out Rx'd with little experience and 2) poor diet. So I'm weening myself in for a few weeks, taking the WODs at 50%, and using my other time in the gym to focus on specific skills such as toe to bar ground work, and kipping (I've been doing pull ups for years, but can't kip for the life of me).

So for this scaled 50%, I started at 7 to give me 28 total reps of each exercise in the triplet for a time of 6:50. I'll say I wasn't completely drained from it, but for me right now I really want to keep myself from getting frustrated and stopping again. I really believe in crossfit, and once I have the money to join an affiliate I think the motivation will come easier.

If anyone has any tips for a new guy doing crossfit solo, I'd love to hear them.

rx'd 10:15

I quickly found out that bounding a 30" box is a tough one.

8:19 as rxd

10:57

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 24 inch box
GHD sit-up

8:04

Scaled to;

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Kip pull-up
Box jump, 18 inch box (all I can do with my gym ceiling)
Stability ball sit-up, head to floor.

7:48 (pr)

Chin to bar
20" box jumps
Situps

13:49

Warmup 800m run then 800m row

WOD:
6:25 as rxd

Then triplet with 115lbs
Push press/Bench press/Bent over row
for reps

Then 20 toe to bar and 20 knee to elbow

No GHD subbed decline sit-ups.
11:27
Wasn't fast enough out of the gate

m/43/5'6"/145

as rx'd
11:48

CFSB, press 5's at 85-90-95.

Then, modified today's to:

pull-ups (not chest to bar)
double unders
GHD sit-ups

9:40

Tom Eberhard-

Check this out.

http://www.drdarrellwhite.com/

14:19 rx'd.

12:09 Rx'd

Everything was fast and unbroken, but I lost a lot of time getting from my gym's one GHD to the pull-up bar.

Way to go, Memuc!

5''7 170 lbs 20 years old

Rx'd

6 min 56

Had to do normal pullups after a while, because my hand is still torn from two days ago, and it was difficult to grip the bar

18:42

24/m/178lbs 5'10

10:13. Strict C2B pull ups.

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chin-above-bar pull-ups
Box jump, 24 inch stair risers
full decline sit-up, touch floor behind head, touch shoes
Lost about 4 minutes in workout between stairs and pullup bar (probably needed the rest anyway:)

13:58

M/38/6'/170

13:25

Pink band assisted pull ups - (I know... I ironic)
26" jump (all I could safely build up... like a bike ramp when were kids)
Regular sit ups

15:19 as rx'd
The PU bar was up stairs and the GHD and Box were down stairs. Going up and down and running all over the gym ate a lot of time, but I tried to be quick with the transitions. All rounds unbroken.

10:13 w/ regular sit ups

8:28 rx'd

9:16 Rx'd

13:39

okay I wanted to finish a challenge I made myself. I did the '300' workout - 18:10 and it was bad, I am angry at what went wrong

10:15 RXd

12:53 as rx'd

10:22

13:30 rx.

age 22 bw 170

8:42

hollow gymnastic kip (not chest to bar) and 24" box jumps also hollow

Rx'd - 9:38

M/32/218# (new to CF)

I have been stalking cross fitters online for almost a month now. Time to join the community!

Modified ghd's to situp-getups off flat bench
Had to use flat bench to jump (20")

Added 20# weighted vest for good measure
Scored 18:38 :(

scaled down to the "Pack"
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of the triplet:
Pull-ups
24" box jump
Sit-ups
9:08

25/m/6'2"/279.8

Sub: Pullups for Smith Machine 1/2 Pullups
Sub: box jump for flat bench jump
Sub: Ghd's for Decline Bench Situp

17:15.4

subbed toes to bar for GHDs
12.08

Hey Romero! Great start. Good to have you here.

Welcome aboard. Fasten your seatbelt.

scaled to:

Pull-up
Box jump, 24 inch box
Sit-up

10:48

m/20/5'9"/182

9:22 rx'd

Finally able to get the butterfly kip for the pullup! Now just have to work on efficiency.

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

18:20

22/M/5’6”/160
CFBD: 2/27/12

The Porch:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box ~30” ledge
Sit-up

Time:
15.35

M/22/5’10”/162

M/31/217

Kipping pullups
24in box

12:05

7.30

c2b
24' box
un-anchored situps with 10lb plate

Thanks terribad gym.

7:18
Used decline bench for GHD situp. I liked this one. Worst round was the 7's. Would you agree?

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Pull-ups (mix of regular & assisted)
Box jumps, 24 inch box
Sit-ups

tt = 12:39

M/25/5'9"/160

As rx'd (GHD situps with legs on bench, feet under decline bench leg pads)

11:52

as rx'd (well chest did touch the bar a few times)

20mins

12:35RX

as rx'd

8:46(pr) by 2+ minutes

M/25/6'/178

Pull-ups
30 inch box jumps
Regular sit ups

17:07

10:53 rx

17:40 as rx'ed coming off a leg injury and the flu so the jumps took me a little longer, but I'm still happy with it

10,9,8,7,6,5,4,3,2,1 (no ghd device to use)
burpee to regular pullup
3 foot tree stump jumps

13 min

As rxd
10.59

M: 135/ 18 yr. old

Sub'd ghd situps for ab roll outs. Rest rx'd.

9:52.

m/50/69"/130

13:45 with a 24" box.

Does Rx mean NO substitutes? See a lot of scores here that say "Rx", and sub box jump. Am I the only one who thinks Rx MEANS Rx?

Me and my chick around 19 minutes modified everything lol.. i think Rx means perscribed so yes no subs, but im still new here aswell [:

CFSB BS 5x3, 160, 170, 180, 190, 200

Kevin C's variation w/today's rep scheme
pullups
DU
GHD situps

8:54

Avg HR 179, peak 187. All DU with a single under in between. Kinda felt like two workouts. Nice beginning Kevin.

Congrats Eva T! How richly deserved. Thanks bingo, and I second your cheers to Memuc, who, along with cosmo, is one of the most unbelievably, AWESOMELY consistent posters ever to live on the mainsite.

I'm a corporate pilot with an intrinsically lovable job, but it is human nature to turn fun stuff into WORK. Flying is still often really enjoyable, but after 25 years, it is difficult not to yearn for different activities.

Work consists of whatever a body is obliged to do. Play consists of whatever a body is not obliged to do. Mark Twain.

18.06 as Rx'ed, also ran a couple k this morning and did some "baby" weight

12:56 as rx'd.

10:27
Kip pullups
Tuck jumps (havent built my boxes yet)
Decline situps
M/27/5'8/183

Black band pullups, 24 inch box with step downs, butter fly situps to take hip flexers out. 18:50.

15:46

11:31 28 in box jumps

8:43

33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Box jump 24" x 5 28" x 3 30" x 2

As rx'd: 14:48
Foam roll after
Compared to 100323: 18:16

Wu:500m,bj@20',stretched

Wod: 19.20

C2b done kipping
30inch plyo box w/two 45 rubber plates stacked
Ghd su done on our home rigged ghd.

Bj's were really hard because the plyo box with the 2plates comes a little above my hips. Mentally got stuck a lot. They took the longest.

m/39/6/195
Had to modify due to one of us having a back injury and the other being preggo.

C2B pullups
Hug-a-twinkie
20" step ups

12:21

f/30/501/150
14:00

Scaled

Pullups
24" box jumps
Situps

9:10

Chad 9:16rx
Christy 5:11 scaled

M/37/6'/185

12:40 rx'd

m/25/6'2"/185

Pullups
~24 inch
Full decline situps

10:22

Gym's crossfit gear is slim to none :(

15:28

8:53
decline sit ups, no ghd

6:50

25/m/164

18:24

Have been missing my pal HRDLs (high rep DLs), so subbed-scaled to

10, 9, 8...1 of: PU on Grav + 40#, 135# DL, GHD situp (hanging off pulldown bar seat)

11:41

Ususal warmup and a short cooldown of 40# rev wrist curls, 1 seat each wrist.

14:19 Personal best. My gym isnt exactly crossfit friendly

10:24

Subbed regular sit-ups for GHDs

13:06

10-9-8-7-6-5-4-3-2-1
Chest to bar pull ups
32 inch box jumps
10x10 reps
abmat sit ups
14:55 mins

M/44/5'11"/200

10-9-8-7-6-5-4-3-2-1

pull-ups
24" box jumps
GHD sit-ups

12:57

15:36
Then 15 reps of 16" stone lifts

Sebastian
Subbed 24" box and ab mat for GHD situps
9:03
Brock snatch workout
95 125 135(f) 135(f) 135 135 135

I subbed a 24" box, all else as rx'ed

10:48

Side Note: the Olympic Lifting Trainer Course at Albany CrossFit was awesome! The seminar staff were rock solid with their coaching, the facility was amazing, and all of the participants were friendly and motivated. A great way to learn the lifts, and improve coaching skills. Highly recommended!

I am one day behind due to a good weekend.
9km Fartlek run in 40 mins
followed by:

10-9-8-7-6-5-4-3-2-1

Pull ups (No Kip)
Box jumps on 3 x 1 ft tall gym crash mats
Normal Sit ups (No weight on feet)

m/40/5'11"/165

12:10 Rx

Retired Army 1SG
Clarksville, TN

21 minutes
pullups upstairs, box jumps in garage, situps in basement

9:51 rx'd

M/ 38/ 133 lbs/ 5'-6"
I did not have almost any time so I did my own WOD: (in about 20 minutes)
I did this... it's my own WOD.. I had very little time and wanted to work a number of these movements... so since I didn't have enough time to really get enough warm up and workout time for max or 3 rep lifts, I did this WOD...
with 75 lbs, (all unbroken and tied together reps)
95 lbs, (all unbroken and tied together reps)
115 lbs, (all unbroken and tied together reps)
125 lbs, (all unbroken for all sets, but broke it up for 5 power clean, then did all OHS and then FS, then did all BS to PJ.)
135 lbs, (all unbroken for all sets, but broke it up for 5 power clean, then did all OHS and then FS, then did all BS to PJ.)
finished with 2 sets of:
5 power snatch with 75 lbs then 2 full squat snatches, then
5 power snatch with 85 lbs then 2 full squat snatches
quick stretch and then left home for swimming with the kids
Good Fun fast WOD.

10:11
24" box

As r'xd 9:58

17:20

Had to sub makeshift abmats for GHD.
Need to lose some poundage... Pullups were broken until 4.

RX 10:40 -- shoulder mobility issue. Box jumps and GHD was a breeze.

10:23 w/24" box

Felt pretty good for an old guy.
Semper Fi!

100 ft. jog from Pullups to BJ/GHDs every round...

16:48

f/42/177/5'11"

10-9-8-7-6-5-4-3-2-1

pullups (not chest to bar)
30" box jumps
GHD situps

time 15:33

This is the first time I've done 30" box jumps. It took a bit to get over the fear of losing all the skin on my shins... but all went fine. No wipeouts. I just had to really concentrate, think positively and visualize my feet landing on the top of the box every time.

What I was especially pleased with is that I did all the sets of pullups unbroken. ... that's 10 in a row.. and then 9 and then 8 ... and so on, Whoo Hoo for me!

regular pull-ups, 24" box

Time - 10:40

8:51 w/ Abmat situps

14:18 as Rx'd. PR.

M/34/5'9"/155

12:21

Ugh; a lot slower than last time.

m/29/5'8"/184

14:46. Situps on steep incline ab bench. First time jumping on 30" box. I got a lot faster as the WOD progressed.

7:57 as rx'd

12:03, previous pr was 12:54. Done at home, so had to jury rig a ghd with chairs and an ice chest

9:32
Forgot to start the watch until the start of round 2.

Pull ups were done using a weight bar on the top rung of the squat rack.

Box jumps were about 27" (A pallet at the top of some stairs).

AS RX'd with Canon 8:58

M/18/72"/175lbs

9:03 as rx'd

12:00. Had to walk about 15 meters back and forth from GHD each round.

Last
Reps as rx'd sub'd
kip pullups
GHSU on Roman chair
24" box jump

11:36

as rx'd today with towel situps 30" box jumps and chest to bar pullups
11:31

M/180/6'/28
10:20rx'd

15:59

No GHD just regular sit-ups
7:52

33 yom, 190 lbs

6:32

m/29/5'8"/184

14:46. Used steep decline ab bench. First time doing 30" box jumps. I got faster as the rounds went on.

M/35/5'4"/143lbs
Subbed GHD with physioball and feet anchored
7:34

11:19

used bench for ghd type situps, 22 inch box

16:48

13:44 w/ strict abmat situps- no ghd

24" bj and full decline situps

11:38

5:17 as Rx'd

11:40 as rx'd
M/38/6'2"/220
Still need help with kipping...

M.37.175

Sub kipping p/u otherwise as prescribed

7:36

12:06 rx

28/m/5'11"/188
9:54

A little slower than I wanted.

24:00
sub'd box jump with tuck jumps.

wod
C2B PU
BJ 30inches
Burpee to toes to bar

11:27

8:57 - workout got sabotaged by a lady jumping on my GHD station mid workout. Subbed toes to bar for 4-3-2-1

18:40 rx

Zach: regular pullups, 18 inch box, abmat situps: 8:48

Brett: regular pullups, 24 inch box, abmat situps: 8:54

M/27/167

Alternated between strict PU and kipping touching chest. GHD situps on medicine ball with hooked feet. Box may have been a little shy of 30" (28?)

11:30

4/16...17:23...159/173/181cal
CTB pull-ups/28.5" box jumps/unanchored abmat sit-ups

female/15 years old/138 lbs/5'3"

I don't have a GHD or a pull up bar, so I did 2 rounds of:

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Push ups

28" box jumps

Unanchored regular sit ups

19:58

10:55
BJ: 3-box stack
PU: devolved to reg PU rnd 7

12:57
subbed decline situps

M/66/192-10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Slight jumping pull-up (injured shoulder)
Box jump, 24 inch box
GHD sit-up
15:58

33" box jumps, abmat situps: 12:54

M/36/160/5'10
As Rxd....
6:38

10:21 as rxed

As rx'd

13:31

GHD's on flat bench w/ feet anchored; otherwise, rx'd

9:56

36/M/6'00/183

12:11

Love the great instruction on this video!!

Rx'd 11:43

F/50/5'0"/128LBS

17:46

10-9-8-7-6-5-4-3-2-1
Chest-to-bar pull-up (purple band)
Box jump, 20 inch box
GHD sit-up

F/41/5'6"/150

chin-over-bar kipping pull-ups
20" box

13:07

Anyone know what kind of GHD Gretchen is using?

No GHD, regular abmat sit-ups.
M/30/195lbs
8:55

M/34/6'3"/200

5RFT: Run 500m, 21KB Swings @ 1.5 pood, 12 Pullups

19:29

6:53 Rx'd PR (last time 8:14)

* did not use game standard box jumps... touch and go (still full ext off box)

M/33/6'2"/205 LBS
12:30

Great work out - thanks.

14:16 Rx'd
M/35/190

9:54 RX

Favorite WOD in awhile. Chest2Bar all unbroken!

7:39

12:25
Previous PR = 11:31

8:32

7:28 as rx'd

C-
8 min.

16:10
Included about 2 minutes of having to wait for GHD equipment at the gym.

M/173/5'7/32

as rx'd 12:18

12:00 RX

10-1
Pullups
Box Jumps
Weighted Sits
Back Extensions
15:19
Good Workout

13:50

Strict pullups (still need to learn kipping)
24" box (no 30" at my globo gym)
decline bench for situps (no GHD at my globo gym)

7 min scaled to: 6-5-4-3-2-1
ring pull ups, bxjmp ~~18"
m/55/155

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

Jill; 13:35, regular pull up, 24" box

Joe 14:11 regular pull up, 30" box

8:34

M/168/31/5'9"

as rx'd

10:02

2012-04-20: 11:25. Rx'd. Sub 31".
2010-03-24: 14:41. Sub Deadhang chin over bar, 39" boxjump, decline bench su's.

14;55 RX'd
Lost the rhythm on the c2b a little bit.
Games standard box jumps, no rebound.

Good short WOD. Felt the GHD's during the pull-ups. 7:24 RX'd :D

10-9-8-7-6-5-4-3-2-1 reps of the triplet: 
Chest-to-bar pull-up 
Box jump, 30 inch box 
GHD sit-up 

Mod:   Reg situp otherwise as rx'd. 

11:38

M/17/175 pounds rx'd
9:32

F/30/130

13:20

Pull ups with help of machine (30kgs)

9:07

As rx'd, 8:18 (PR).

More than a 3-minute PR from last time. C2B pull-ups showed the biggest improvevement. Unbroken for all, except for a few box jumps where I had to re-set at the top or the bottom. This WOD was not too bad - I was able to continue standing after!

12:48

Set up in 3 different rooms so a lot of wasted time in between, as rx'd:

13:48

12.56

12.56

9:50 at aud gym. Lots jogging between stations (15 m apart)

No GHD, used mat.

10:56

CTB pull-ups were most time consuming.

500mC2, 400m run, 2 x CFWU with rings and lunges

everything unbroken, 12:44, 2 min faster than previous probably based on tight equip config in "high room"

m/38/5'9/183
Already warmed up due to snatch WOD before.
11:34
Disapp w/time. Thought I was pretty steady. Too long of a pause before getting on PU bar I guess.
3/23/10: 11:08

subbed incline sit-ups for GHD sit-ups

14:07

M/38/5'10"/188

Rx'd
9:31

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up - didn't really do chest to bar, just aggressive pull ups
Box jump, 30 inch box - calf raise machine, maybe 24 inches?
GHD sit-up

10:06

as rx'd except only 18" box at gym.

sub 10. no watch.

M/39/5'10"/190

14:09

12:57 rx'd

12.15, 24 inch box jumps

9:40 rx'd but had to wait :20 for the ghd one time other than that and one missed box jump and the first 10 pullups (do t know why I broke these) it was all unbroken.

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 24 inch box
GHD sit-up

Time 15:29

8:44, jumps on bench

bad ankle

strict pullups
ghd situps
back extensions

time: 19:00

m/41/5'8/240

51/m/190

Scaled BJ to 24", KTE for GHD's. 15:51

10:11 w/ 20lb weight vest

9:09 26.05.12
G2B pull ups
28" jumps
GHD on gym ball

12:05 As Rx'd

CFWUx1
12:57 (-:18)

24" box
sub situps + supermans