April 15, 2012

Sunday 120415

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

Gretchen Kittelberger 9:20. Post time to comments.

Compare to 100323.

Paney_TajMahalSnatch_th.jpg

Enlarge image

Piyush Paney.


"CrossFit Kids: The Shoulder and Hip" with Kelly Brown by Again Faster Equipment - video [wmv] [mov]


WOD Demo with Gretchen Kittelberger - video [wmv] [mov] [HD mov]

"Ideal teachers are those who use themselves as bridges over which they invite their students to cross, then having facilitated their crossing, joyfully collapse, encouraging them to create bridges of their own."
- Nikos Kazantzakis

Posted by Pukie at April 15, 2012 5:00 PM
Comments

Gretchen is AWESOME!!

Comment #1 - Posted by: B.R.S F/35/5'/105 at April 14, 2012 5:14 PM

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

Comment #2 - Posted by: Josh at April 14, 2012 6:17 PM

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!

Comment #3 - Posted by: MR PINK at April 14, 2012 6:44 PM

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...

Comment #4 - Posted by: bingo at April 14, 2012 6:55 PM

Musings in the filter. Up early for CLE Tough Muddr

Comment #5 - Posted by: bingo at April 14, 2012 6:59 PM

@ mr pink

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

Comment #6 - Posted by: aermio m/33/5'7"/155 at April 14, 2012 7:58 PM

Subbed 23 inch bench.

10:00

Comment #7 - Posted by: Blake Arnold at April 14, 2012 9:43 PM

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

Comment #8 - Posted by: Halvy at April 14, 2012 9:53 PM

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

Comment #9 - Posted by: HolySchmloy at April 14, 2012 10:03 PM

btw, I like that teacher-bridges quote :)

Comment #10 - Posted by: Chris at April 14, 2012 10:14 PM

10:44 as rx'd

Comment #11 - Posted by: JLacy at April 14, 2012 10:55 PM

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

Comment #12 - Posted by: JLacy at April 14, 2012 10:56 PM

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

Comment #13 - Posted by: Piyush Paney at April 15, 2012 12:05 AM

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!

Comment #14 - Posted by: Mike at April 15, 2012 12:39 AM

13:11
24" box is all I had.

Comment #15 - Posted by: Mike W at April 15, 2012 12:44 AM

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

Comment #16 - Posted by: Rob at April 15, 2012 2:11 AM

Yeahhh Piyush..nice pic, buddy.

Comment #17 - Posted by: denise thomas at April 15, 2012 2:18 AM

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

Comment #18 - Posted by: Geoff at April 15, 2012 3:14 AM

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

Comment #19 - Posted by: Patrick at April 15, 2012 3:25 AM

m/46/185

10:55

Comment #20 - Posted by: cosmo at April 15, 2012 4:03 AM

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

Comment #21 - Posted by: ART M43/5'5"/148 at April 15, 2012 5:11 AM

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.

Comment #22 - Posted by: balaguru at April 15, 2012 5:20 AM

10:10 Rx'd

Tire stack GHD

FOB Salerno

Comment #23 - Posted by: james.patrick [M/50/66"/135] at April 15, 2012 5:29 AM

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

Comment #24 - Posted by: lee barrett at April 15, 2012 5:47 AM

13:29 rx

Comment #25 - Posted by: gb 44/m/71"/185# at April 15, 2012 5:49 AM

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

Comment #26 - Posted by: J.Wood at April 15, 2012 5:49 AM

7:45 no kip

Comment #27 - Posted by: Jacob at April 15, 2012 6:23 AM

subbed regular situps for GHD's

8:40

Comment #28 - Posted by: texinma (m/43/5'7/148) at April 15, 2012 6:26 AM

8:10 RX
@Reebok CrossFit Katla - Iceland

Comment #29 - Posted by: OmarOmar at April 15, 2012 6:36 AM

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...

Comment #30 - Posted by: Tom Eberhard at April 15, 2012 6:38 AM

14:57rxd
Male 33 5'11" 265

Comment #31 - Posted by: Shaun at April 15, 2012 6:57 AM

Check TheKettlebellking.com

Comment #32 - Posted by: Darryl at April 15, 2012 7:07 AM

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

Comment #33 - Posted by: Kurt M/38/185 at April 15, 2012 7:15 AM

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

Comment #34 - Posted by: bingo at April 15, 2012 8:09 AM

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.

Comment #35 - Posted by: Memuc at April 15, 2012 8:20 AM

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.

Comment #36 - Posted by: Neilson at April 15, 2012 8:21 AM

rx'd 10:15

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

Comment #37 - Posted by: Chad Crowell at April 15, 2012 8:44 AM

8:19 as rxd

Comment #38 - Posted by: aermio m/33/5'7"/155 at April 15, 2012 9:21 AM

10:57

Comment #39 - Posted by: Shane G 6'3"/220/27 at April 15, 2012 9:24 AM

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

Comment #40 - Posted by: RHJ at April 15, 2012 9:26 AM

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)

Comment #41 - Posted by: coyo at April 15, 2012 9:30 AM

Chin to bar
20" box jumps
Situps

13:49

Comment #42 - Posted by: D. Peterson at April 15, 2012 9:50 AM

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

Comment #43 - Posted by: Bruce T at April 15, 2012 9:52 AM

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

Comment #44 - Posted by: Brian at April 15, 2012 10:08 AM

m/43/5'6"/145

as rx'd
11:48

Comment #45 - Posted by: duane at April 15, 2012 10:20 AM

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

Comment #46 - Posted by: Kevin C. (M/53/5'11"/175) at April 15, 2012 10:34 AM

Tom Eberhard-

Check this out.

http://www.drdarrellwhite.com/

Comment #47 - Posted by: Kevin C. (M/53/5'11"/175) at April 15, 2012 10:41 AM

14:19 rx'd.

Comment #48 - Posted by: Jeff A. at April 15, 2012 10:50 AM

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.

Comment #49 - Posted by: Bill M. m/47/5'3"/135 at April 15, 2012 10:52 AM

Way to go, Memuc!

Comment #50 - Posted by: bingo at April 15, 2012 11:21 AM

5''7 170 lbs 20 years old

Rx'd

6 min 56

Comment #51 - Posted by: David Gibeault at April 15, 2012 11:27 AM

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

Comment #52 - Posted by: Saam at April 15, 2012 11:41 AM

24/m/178lbs 5'10

10:13. Strict C2B pull ups.

Comment #53 - Posted by: Doc Spruell at April 15, 2012 11:41 AM

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

Comment #54 - Posted by: Thorvaldur11 M/43/5'7"/220 at April 15, 2012 11:44 AM

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

Comment #55 - Posted by: V$ at April 15, 2012 12:00 PM

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.

Comment #56 - Posted by: Magnus 26/5'8"/160-165 at April 15, 2012 12:09 PM

10:13 w/ regular sit ups

Comment #57 - Posted by: SF at April 15, 2012 12:13 PM

8:28 rx'd

Comment #58 - Posted by: Nick (m/27/5'9"/180) at April 15, 2012 12:16 PM

9:16 Rx'd

Comment #59 - Posted by: Price at April 15, 2012 12:18 PM

13:39

Comment #60 - Posted by: Fred at April 15, 2012 12:23 PM

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

Comment #61 - Posted by: Greg Whelan at April 15, 2012 12:29 PM

10:15 RXd

Comment #62 - Posted by: HOL at April 15, 2012 12:34 PM

12:53 as rx'd

Comment #63 - Posted by: SB at April 15, 2012 12:58 PM

10:22

Comment #64 - Posted by: Brett C. m/30/6'0"/170lbs. at April 15, 2012 1:00 PM

13:30 rx.

Comment #65 - Posted by: Cm at April 15, 2012 1:15 PM

age 22 bw 170

8:42

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

Comment #66 - Posted by: Chris S at April 15, 2012 1:15 PM

Rx'd - 9:38

Comment #67 - Posted by: Townsend m/28/5'8"/140 at April 15, 2012 1:31 PM

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 :(

Comment #68 - Posted by: Romero at April 15, 2012 1:41 PM

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

Comment #69 - Posted by: Jason Crocker at April 15, 2012 1:47 PM

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

Comment #70 - Posted by: Dawgsrus at April 15, 2012 1:53 PM

subbed toes to bar for GHDs
12.08

Comment #71 - Posted by: BPemberton at April 15, 2012 1:58 PM

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

Welcome aboard. Fasten your seatbelt.

Comment #72 - Posted by: bingo at April 15, 2012 2:19 PM

scaled to:

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

10:48

Comment #73 - Posted by: Åsmund m/27 at April 15, 2012 2:19 PM

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.

Comment #74 - Posted by: Uziel Ladaw at April 15, 2012 2:31 PM

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

Comment #75 - Posted by: Dan at April 15, 2012 2:42 PM

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

Comment #76 - Posted by: Chris at April 15, 2012 2:45 PM

M/31/217

Kipping pullups
24in box

12:05

Comment #77 - Posted by: R_Spad at April 15, 2012 2:55 PM

7.30

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

Thanks terribad gym.

Comment #78 - Posted by: husar at April 15, 2012 2:59 PM

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

Comment #79 - Posted by: Partini at April 15, 2012 3:06 PM

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

Comment #80 - Posted by: fitz997 at April 15, 2012 3:08 PM

M/25/5'9"/160

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

11:52

Comment #81 - Posted by: lwoody at April 15, 2012 3:19 PM

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

20mins

Comment #82 - Posted by: AGL at April 15, 2012 3:23 PM

12:35RX

Comment #83 - Posted by: rob hole at April 15, 2012 3:28 PM

as rx'd

8:46(pr) by 2+ minutes

Comment #84 - Posted by: ferb44 185# at April 15, 2012 3:29 PM

M/25/6'/178

Pull-ups
30 inch box jumps
Regular sit ups

17:07

Comment #85 - Posted by: James J at April 15, 2012 3:31 PM

10:53 rx

Comment #86 - Posted by: marco M/34/175/5'8" at April 15, 2012 3:44 PM

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

Comment #87 - Posted by: David at April 15, 2012 3:47 PM

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

Comment #88 - Posted by: JD at April 15, 2012 4:00 PM

As rxd
10.59

Comment #89 - Posted by: Jonblaze at April 15, 2012 4:02 PM

M: 135/ 18 yr. old

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

9:52.

Comment #90 - Posted by: B. McCormick at April 15, 2012 4:08 PM

m/50/69"/130

13:45 with a 24" box.

Comment #91 - Posted by: tim at April 15, 2012 4:09 PM

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?

Comment #92 - Posted by: Kevin at April 15, 2012 4:12 PM

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 [:

Comment #93 - Posted by: Jjames at April 15, 2012 4:19 PM

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.

Comment #94 - Posted by: mas 55/M/150 at April 15, 2012 4:29 PM

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

Comment #95 - Posted by: Apolloswabbie at April 15, 2012 4:34 PM

12:56 as rx'd.

Comment #96 - Posted by: Kyle Bisceglie 45/5'10/180/m at April 15, 2012 4:35 PM

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

Comment #97 - Posted by: Bear at April 15, 2012 4:42 PM

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

Comment #98 - Posted by: Elliott Harding at April 15, 2012 5:09 PM

15:46

Comment #99 - Posted by: RAD at April 15, 2012 5:09 PM

11:31 28 in box jumps

Comment #100 - Posted by: deshaun at April 15, 2012 5:10 PM

8:43

Comment #101 - Posted by: Mavrick at April 15, 2012 5:34 PM

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

Comment #102 - Posted by: Sesoku at April 15, 2012 5:48 PM

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.

Comment #103 - Posted by: B.R.S F/35/5'/105 at April 15, 2012 6:06 PM

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

Comment #104 - Posted by: Jeremy A. Olive at April 15, 2012 6:07 PM

Scaled

Pullups
24" box jumps
Situps

9:10

Comment #105 - Posted by: Sinal M/33/5'9"/228 at April 15, 2012 6:16 PM

Chad 9:16rx
Christy 5:11 scaled

Comment #106 - Posted by: ChadB at April 15, 2012 6:28 PM

M/37/6'/185

12:40 rx'd

Comment #107 - Posted by: Reto from CFVan at April 15, 2012 6:32 PM

m/25/6'2"/185

Pullups
~24 inch
Full decline situps

10:22

Gym's crossfit gear is slim to none :(

Comment #108 - Posted by: Shmitty at April 15, 2012 6:46 PM

15:28

Comment #109 - Posted by: Andrew at April 15, 2012 6:58 PM

8:53
decline sit ups, no ghd

Comment #110 - Posted by: jim in korea at April 15, 2012 8:06 PM

6:50

Comment #111 - Posted by: Ross Pruitt at April 15, 2012 8:18 PM

25/m/164

18:24

Comment #112 - Posted by: Jimbotron at April 15, 2012 8:55 PM

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.

Comment #113 - Posted by: matt h 50 5'11" 179# 1mar11 at April 15, 2012 9:27 PM

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

Comment #114 - Posted by: Jeremy Davis at April 15, 2012 9:35 PM

10:24

Subbed regular sit-ups for GHDs

Comment #115 - Posted by: Brett (M/23/188cm/77kg) at April 16, 2012 1:03 AM

13:06

Comment #116 - Posted by: TomO/45/M/200 at April 16, 2012 2:50 AM

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


Comment #117 - Posted by: DPL at April 16, 2012 3:21 AM

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

Comment #118 - Posted by: nutfam at April 16, 2012 4:27 AM

15:36
Then 15 reps of 16" stone lifts

Comment #119 - Posted by: Kyle Byrne at April 16, 2012 5:30 AM

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

Comment #120 - Posted by: sebastian m/43/180/6'2" at April 16, 2012 5:51 AM

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!

Comment #121 - Posted by: Daniel Murdock m/40/74"/205# CF start-date 2/10/11 at April 16, 2012 5:55 AM

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)

Comment #122 - Posted by: Tony at April 16, 2012 6:41 AM

m/40/5'11"/165

12:10 Rx

Retired Army 1SG
Clarksville, TN

Comment #123 - Posted by: mark nash at April 16, 2012 6:57 AM

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

Comment #124 - Posted by: cort at April 16, 2012 6:59 AM

9:51 rx'd

Comment #125 - Posted by: BH2 at April 16, 2012 7:28 AM

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.

Comment #126 - Posted by: anton at April 16, 2012 7:34 AM

10:11
24" box

Comment #127 - Posted by: Matthew m/31/6'2"/175 at April 16, 2012 7:46 AM

As r'xd 9:58

Comment #128 - Posted by: Sonny at April 16, 2012 8:28 AM

17:20

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

Comment #129 - Posted by: SamEJ, m/27/5'10"/215 at April 16, 2012 8:53 AM

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

Comment #130 - Posted by: alan yeong at April 16, 2012 9:46 AM

10:23 w/24" box

Felt pretty good for an old guy.
Semper Fi!

Comment #131 - Posted by: MajorDad m/52/6'3"/165 at April 16, 2012 10:29 AM

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

16:48

Comment #132 - Posted by: Ukkrew at April 16, 2012 10:42 AM

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!

Comment #133 - Posted by: JuliePlatt at April 16, 2012 10:42 AM

regular pull-ups, 24" box

Time - 10:40

Comment #134 - Posted by: MCross at April 16, 2012 10:49 AM

8:51 w/ Abmat situps

Comment #135 - Posted by: Jetté 42/M/5'11"/170 at April 16, 2012 10:53 AM

14:18 as Rx'd. PR.

Comment #136 - Posted by: Michael 5'9"/172#/49yo/MI Survivor at April 16, 2012 11:00 AM

M/34/5'9"/155

12:21

Ugh; a lot slower than last time.

Comment #137 - Posted by: Antun Karlovac at April 16, 2012 11:24 AM

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.

Comment #138 - Posted by: Justino at April 16, 2012 11:46 AM

7:57 as rx'd

Comment #139 - Posted by: Jeff at April 16, 2012 12:29 PM

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

Comment #140 - Posted by: ScottMacArthur at April 16, 2012 1:25 PM

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).

Comment #141 - Posted by: Daniel at April 16, 2012 1:26 PM

AS RX'd with Canon 8:58

Comment #142 - Posted by: STDBG at April 16, 2012 1:37 PM

M/18/72"/175lbs

9:03 as rx'd

Comment #143 - Posted by: Jay at April 16, 2012 1:58 PM

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

Comment #144 - Posted by: James M/29/5'7"/155 at April 16, 2012 2:57 PM

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

Comment #145 - Posted by: Bells at April 16, 2012 3:24 PM

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

Comment #146 - Posted by: ian at April 16, 2012 3:45 PM

15:59

Comment #147 - Posted by: Dustin at April 16, 2012 3:58 PM

No GHD just regular sit-ups
7:52

Comment #148 - Posted by: Aaron at April 16, 2012 4:08 PM

33 yom, 190 lbs


6:32

Comment #149 - Posted by: Jeff Weltmer at April 16, 2012 4:13 PM

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.

Comment #150 - Posted by: Justino at April 16, 2012 4:24 PM

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

Comment #151 - Posted by: Matt Burritt at April 16, 2012 4:51 PM


11:19

used bench for ghd type situps, 22 inch box

Comment #152 - Posted by: Kevin McClellan 50/195 at April 16, 2012 5:21 PM

16:48

Comment #153 - Posted by: myles456 at April 16, 2012 5:28 PM

13:44 w/ strict abmat situps- no ghd

Comment #154 - Posted by: Edwards M/15/5'11/178 at April 16, 2012 5:55 PM

24" bj and full decline situps

11:38

Comment #155 - Posted by: Callum at April 16, 2012 6:18 PM

5:17 as Rx'd

Comment #156 - Posted by: Michael Rose at April 16, 2012 6:38 PM

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

Comment #157 - Posted by: Caleb at April 16, 2012 7:06 PM

M.37.175

Sub kipping p/u otherwise as prescribed

7:36

Comment #158 - Posted by: LMD_Mike at April 16, 2012 7:06 PM

12:06 rx

Comment #159 - Posted by: Raph at April 16, 2012 8:40 PM

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

A little slower than I wanted.

Comment #160 - Posted by: justaman - liberty, sc at April 16, 2012 9:23 PM

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

Comment #161 - Posted by: JT m/38/5'10"/175 at April 16, 2012 10:02 PM

wod
C2B PU
BJ 30inches
Burpee to toes to bar

11:27

Comment #162 - Posted by: andy janzen at April 16, 2012 10:09 PM

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

Comment #163 - Posted by: Stuart at April 16, 2012 10:33 PM

18:40 rx

Comment #164 - Posted by: Latham at April 16, 2012 11:40 PM

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

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

Comment #165 - Posted by: brett_from_wylie at April 17, 2012 5:12 AM

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

Comment #166 - Posted by: Y. Zhou at April 17, 2012 6:32 AM

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

Comment #167 - Posted by: Mike Scott M/45/5'10"/193 at April 17, 2012 9:30 AM

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

Comment #168 - Posted by: Ariel at April 17, 2012 10:55 AM

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

Comment #169 - Posted by: mrd m/27/5'10"/200 at April 17, 2012 11:14 AM

12:57
subbed decline situps

Comment #170 - Posted by: cscarr52 at April 17, 2012 1:08 PM

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

Comment #171 - Posted by: peejay2 at April 17, 2012 1:39 PM

33" box jumps, abmat situps: 12:54

Comment #172 - Posted by: amped 37/M/195/6' at April 17, 2012 2:05 PM

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

Comment #173 - Posted by: Schro at April 17, 2012 2:25 PM

10:21 as rxed

Comment #174 - Posted by: Rory Mack at April 17, 2012 3:42 PM

As rx'd

13:31

Comment #175 - Posted by: al deezy at April 17, 2012 4:26 PM

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

9:56

Comment #176 - Posted by: JFA at April 17, 2012 5:13 PM

36/M/6'00/183

12:11

Comment #177 - Posted by: Dan D. at April 17, 2012 7:24 PM

Love the great instruction on this video!!

Comment #178 - Posted by: Billy at April 17, 2012 11:58 PM

Rx'd 11:43

Comment #179 - Posted by: John A m/33/68"/165 at April 18, 2012 3:11 AM

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


Comment #180 - Posted by: frances at April 18, 2012 5:05 AM

F/41/5'6"/150

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

13:07

Comment #181 - Posted by: mom to five at April 18, 2012 5:24 AM

Anyone know what kind of GHD Gretchen is using?

Comment #182 - Posted by: Ryan at April 18, 2012 7:54 AM

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

Comment #183 - Posted by: Karl Britten at April 18, 2012 8:35 AM

M/34/6'3"/200

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

19:29

Comment #184 - Posted by: Ben S at April 18, 2012 1:17 PM

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

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

Comment #185 - Posted by: MarcusG 30 5'9" 160 at April 18, 2012 2:18 PM

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

Great work out - thanks.

Comment #186 - Posted by: Marc M at April 18, 2012 2:30 PM

14:16 Rx'd
M/35/190

Comment #187 - Posted by: NJ4020 at April 18, 2012 2:50 PM

9:54 RX

Favorite WOD in awhile. Chest2Bar all unbroken!

Comment #188 - Posted by: Jessica G F/25/5'4"/118 at April 18, 2012 2:55 PM

7:39

Comment #189 - Posted by: Pacers at April 18, 2012 3:57 PM

12:25
Previous PR = 11:31

Comment #190 - Posted by: Miyagi at April 18, 2012 4:27 PM

8:32

Comment #191 - Posted by: Mavrick at April 18, 2012 6:27 PM

7:28 as rx'd

Comment #192 - Posted by: Purp M/25/180 at April 18, 2012 8:17 PM

C-
8 min.

Comment #193 - Posted by: Jeff & Charity @ CF Snohomish at April 18, 2012 8:17 PM

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

Comment #194 - Posted by: Brian R M / 50 / 6'2" / 186 at April 18, 2012 10:11 PM

M/173/5'7/32

as rx'd 12:18

Comment #195 - Posted by: Mark S. at April 18, 2012 11:31 PM

12:00 RX

Comment #196 - Posted by: Piyush Paney at April 19, 2012 5:10 AM

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

Comment #197 - Posted by: dyagg at April 19, 2012 5:37 AM

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)

Comment #198 - Posted by: IvanR at April 19, 2012 8:59 AM

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

Comment #199 - Posted by: Roger at April 19, 2012 2:46 PM

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

Comment #200 - Posted by: Joe and Jill at April 19, 2012 9:34 PM

8:34

Comment #201 - Posted by: ecp2 at April 20, 2012 6:12 AM

M/168/31/5'9"

as rx'd

10:02

Comment #202 - Posted by: Mark at April 20, 2012 6:55 AM

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.

Comment #203 - Posted by: gs at April 20, 2012 10:26 AM

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

Comment #204 - Posted by: Tim Holdsworth at April 20, 2012 12:36 PM

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

Comment #205 - Posted by: Jason H. 22 / M / 147 / 5'8" at April 20, 2012 2:32 PM

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

Comment #206 - Posted by: Drew m/43/158/5'10" at April 21, 2012 2:17 PM

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

Comment #207 - Posted by: Grant at April 22, 2012 7:23 PM

F/30/130

13:20

Pull ups with help of machine (30kgs)

Comment #208 - Posted by: Marie Lopez at April 23, 2012 6:13 AM

9:07

Comment #209 - Posted by: MikeyPaul - M/30/5'8"/170 at April 23, 2012 12:11 PM

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!

Comment #210 - Posted by: Mel 39/m/5'10"/175 at April 23, 2012 12:15 PM

12:48

Comment #211 - Posted by: Duncan at April 23, 2012 6:56 PM

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

13:48

Comment #212 - Posted by: dsm19 M / 33 / 6'0 / 210 at April 24, 2012 3:32 AM

12.56

Comment #213 - Posted by: JonNYC 43/175/5'11" xfit since 6/08 at April 24, 2012 10:05 AM

12.56

Comment #214 - Posted by: JonNYC 43/175/5'11" xfit since 6/08 at April 24, 2012 10:06 AM

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

Comment #215 - Posted by: Mik at April 25, 2012 2:46 AM

No GHD, used mat.

10:56

CTB pull-ups were most time consuming.

Comment #216 - Posted by: tgremillion M/32/6'1/185 at April 25, 2012 6:49 AM

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"

Comment #217 - Posted by: F15E_WSO/M/49/72"/180 at April 25, 2012 12:53 PM

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

Comment #218 - Posted by: jrm at April 25, 2012 6:01 PM

subbed incline sit-ups for GHD sit-ups

14:07

Comment #219 - Posted by: Manchild at April 26, 2012 7:25 AM

M/38/5'10"/188

Rx'd
9:31

Comment #220 - Posted by: Rholl at April 26, 2012 3:42 PM

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

Comment #221 - Posted by: TZ at April 27, 2012 8:06 AM

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

sub 10. no watch.

Comment #222 - Posted by: Crossfit Chris at April 27, 2012 10:22 AM

M/39/5'10"/190

14:09

Comment #223 - Posted by: Playoff Beard at April 30, 2012 1:39 PM

12:57 rx'd

Comment #224 - Posted by: B-Mo at May 1, 2012 2:35 PM

12.15, 24 inch box jumps

Comment #225 - Posted by: faleep at May 2, 2012 7:48 AM

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.

Comment #226 - Posted by: Jeff/175lbs at May 3, 2012 4:31 PM

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

Comment #227 - Posted by: Jeff Gebbie at May 3, 2012 6:44 PM

8:44, jumps on bench

Comment #228 - Posted by: JK/m/28/5'10"/205 at May 4, 2012 11:43 AM

bad ankle

strict pullups
ghd situps
back extensions

time: 19:00

m/41/5'8/240

Comment #229 - Posted by: phat boi at May 5, 2012 2:29 PM

51/m/190

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

Comment #230 - Posted by: denob at May 6, 2012 9:02 AM

10:11 w/ 20lb weight vest

Comment #231 - Posted by: Kevin: M/42/195/6' at May 11, 2012 2:27 PM

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

Comment #232 - Posted by: zenoperegrinus at May 26, 2012 1:39 PM

12:05 As Rx'd

Comment #233 - Posted by: fathertyme 34/m/6'/175# at June 25, 2012 2:12 PM

CFWUx1
12:57 (-:18)

Comment #234 - Posted by: Doug at October 10, 2012 12:51 PM

24" box
sub situps + supermans

Comment #235 - Posted by: sr at April 16, 2013 10:12 AM

M/16/6ft/200pd
Time: 9:38
40 inch box jumps
Strict pull ups

Comment #236 - Posted by: Will Taylor at July 5, 2013 5:26 AM

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
*RX 8:28

Comment #237 - Posted by: Will M/28/6'/199lb at July 6, 2013 4:07 AM

as rx'd with ghd situps on roman chair
11:22

Comment #238 - Posted by: Bells at July 6, 2013 9:04 AM
Post a comment






Remember personal info?