get the knees over the toes some more, weight on heels, elbows up higher so arm is parallel to floor as much as possible, angle torso forward a few degrees.

Given that this was during a high volume WOD, I understand how, sometimes, form can go south. Regardless of when this was, the form is poor. I mean, look at Julie Foucher. Her form was awesome throughout the whole WOD if I recall correctly.

Sick workout ... Can't wait 4 this

More weight on heels, elbows up, knees out, chest out

Gonna burn out the quads quick

I am fairly new to Crossfit and loving it. Is the listed WOD for 1 set of 21-15-9 for time?

Thanks,

I think that even in high volume WODs like tomorrows better form = higher efficiency. I always pound that into the people I workout with and sometimes they get tired of hearing it but when you see yourself getting more reps solely because of positioning it becomes more important. So
-Knees behind toes or just at them
-elbows higher
-Press down on the heels, NOT the toes
-stretch out the ground below you when you come up (obviously cant see that in the photo but it never hurts to mention it)
-Control the breathing
-Straighten out that back and stop slouching

John - the workout goes as follows:

21 overhead squats, 21 burpees, 21 pullups
15 ohs, 15 burpees, 15 pullups
9 ohs, 9 burpees, 9 pullups

aim for the fastest time without sacrificing too much form, hope that answers your question. glad to hear you are enjoying crossfit!

I am fairlynew to cross fit is it just 21 squats to 15 burpees to 9 pullups or are there three rounds? Or 3 sets for each excercise? Thanks

Not terrible for a high volume workout. But definitely not great.

So many arm chair quarterbacks who love to critique form. Just do work and worry about yourself.

I am fairlynew to cross fit is it just 21 squats to 15 burpees to 9 pullups or are there three rounds? Or 3 sets for each excercise? Thanks

Given the high volume workout...knees tracking with the toes, and elbows up. Maintaining the barbell in the rack position will assist with the efficiency and power of the movement.

Pretty solid considering the workout. A lot better then I would be.

They specifically asked for form critique, don't see how that's bad.

In high volume work you want better movement not worse...now had they said critique this form given that this was a race for time. That's different.

@ #11. IT is a round of 21 of each exercise then 15 of each then 9 of each, no rest in between

considering the extremely light load on the barbell,

back is decent, bar is still on shoulders not in hands, knees are generally over the toes. if i would cue one thing it would be "knees out".

understandably, he just did 3 pulling workouts just prior to this so pretty understandable he is trying to get as much quad as possible in there.

One thing about front squats Ive been wondering about. Why do you your arms need to be as parrellel as possible? can you not do the normal arm cross to do them?

Im still new to Crossfit and Im trying to get my form spot-on. Im having an issue getting my arms to a near parallel position when doing front squats or cleans or what have you. Anyone have any tips?
I feel like the harder i try to raise my arms to parallel, the harder im flexing my lats...

I think his form is sick, that workout sucked. That was a trick question.

Greg Amundson...what a positive and fun coach! He really seems to enjoy working with those kids. Very inspirational! That's what I love about CrossFit. Thanks for being such a good role model.

Heels, knees out. Elbows up.

Knees out, elbows up, chest up (--> better lumbar curve), and widen the hands just a bit. Moving the feet out just an inch and pointing the toes out another 5 degrees may greatly improve this movement. And since this is high volume make sure he's not collapsing at the bottom or supporting the bar with his arms. Bringing the elbows up should help with this. USE YOUR CHEST bud, not your arms!

#19, make sure you're not holding the bar with your hands, let it rest on your shoulders. you should only be supporting the bar by your finger tips with the weight supported by your chest. also, MOBILIZE and work to get those elbows up

#20 & 21, this form is somewhat safe but not efficient. this will not get you to the next level

I say this guy's form is pretty good. Rippetoe devotes ten pages of his book to analyzing the front squat. According to him, body type may dictate that the toes and knees point more forward than they would in a back squat; and the elbows are high enough as long as they ensure that the bar is resting on the front delts. Knees must travel further over the toes in a front squat.

Descent form, considering the workload this guy is doing. thumbs up

11:26

Rory
Afghanistan

Does it matter what kind of grip for the pull ups? Reverse or normal? Or whatevers you like better?

Thanks

9:39 RXD six hours after Murph

6:17

depth good...looking forward...can't see back...elbows down but he must be near end of wod...knees?

apox 10:00 :)

Buttercup workout w/45# 14:39.

@19
Try rolling on a lacrosse ball in your armpit area. It should loosen you up a little

M/17/6'0"/167
7:22

21-15-9
65# fr sq, burpee, black band assist pu
11:10

12:16 Rxd

from the bottom up:
- weight on the heels
- knees out
- hips back a little more to engage the posterior chain more so the quads don't burnout quickly
- elbows up! let the bar rest on the shoulders!
- chest up!
- hands a little bit outside the shoulders

from the bottom up:
- weight on the heels some more
- knees out
- hips back a bit more to engage the posterior chain so the quads don't burnout quickly
- chest up!
- elbows up! allow the bar to rest on the shoulders
- hands outside the shoulders a bit

M/26/5'7"/144

As Rx'd: 9:40

Love it, I have been doing almost the same workout in my rotation only with 185# back squats. This should be a bit easier. Also, I usually do burpees after pull-ups, not sure if it matters.

Hi.
I'm a newb. After this workout should i do anything else or just go home after 21-15-9 ?

Hi.
After this workout you will be tired as hell and you will be praying to god to get you a power to go home.

m/46/185

8:55

m/24/187/5'11"

8:34

10:47

6:46 unbroken!

11:44 rx

7:30 rx

As Rx'd 6:10

6:10 as Rx'd

6:10 as Rx'd

Hi Crossfiters! Love and peace for all of you

Hugo As Rx'd 12:35

Long time since I havent done a Rx'd. My body weigth is 58 kilos so I have scale most of the WODs to 80% of the weigth.

Marie: 45 punds Barbell and Assisted Pull Ups = 12:30

41/5'9"/215
Did 115 for squats and added 25lb weight around waist for pullups
9:25

31/5'6''/150lbs
RX'd 5:33

M/28/190 rx'd @ 8:11

this is my first WOD. Is it ok to drop the weight down a bit.

m/52/6'/198lbs rx'd @ 9:54

M/44/5'11"/195

rx'd

11:54

His grip is too narrow, leaned over too much, knees too far over the toes, elbows aren't high enough and possibly too much depth on the squat.

10:12 as rx'd

Sonif you can't do 21 pull ups at one time do u just keep going until you get to 21?

M/29/5'7"/180
8:35 rxed

F/29/5'4"/115
9:31 rxed (62 lb front squat)

6:10 as Rx'd

Rx'd - 6:54

as rx'd

9:59

F/41/5'6"/145

65#

12:48

6:59 rx'd unbroken

as rx'd

6:12

7:12 as rx'd

M/31/5'9"/163

as rx'd

5:47

25:22 - First Crossfit workout ever. Kicked my ass and I loved it! Modified overheads 50 pounds and reduced load pull ups.

m/31/5'10/84kg

7:09

Tired from the weekend and really felt it on the burpees. Could probably get closer to 6:30 when fresh.

15:28 as Rx'd

9:21 as rx'd- felt a lot of fatigue, just started Paleo.
Doing Murph this afternoon!
M/30/5'8/183lbs

High volume workout does not matter, form is form. Elbows higher, chest up, push the knees out more and track them over the toes. A little more neutral gaze. Great foot position.

Great WOD
Finished in 11.47, used 110 Ips for the front squat.

Sindre
Norway

21 front squat, 2x35# KB
7 texas pushup
15 pullup, black band assistance
15/6/10
9/5/5

24:33

xfit wu
snatch sequence (1, 1 of 80%, 1, 1 of 85%, , 1, 1, 1 of 90% of 1 RM (150))
WOD as rx'd: 8:45

f/30/5'5/128

9:08, rx'd, pull up assist

6:17 rxd

As rx'd: 13:59

Germany, Münster

M38/5'11/187lbs

07:06

As rx'd 6:27. Sore after "Murph" yesterday.

m/41/6'4"/237

15:57

Does this wod have a name? Should call it Bitch. Succinct description of what I thought of it. Got the 21 squat reps unbroken then took about 4 sets to get the 21 burpees, and 3 sets to get 21 assisted PUs. 2 sets for 15 squats, 3 sets for burpees, and 2 for PUs. 1 set for 9 rep squats, 2 for burpees, and 1 for PUs.

Lots of sucking wind between sets though.

M15/132lbs
8:33
80lbs for the Front Squat

as rx'd

M/31 6'2"/190lbs

24:22

8:28 rx:d

It is evident that fatigue is setting in. Starting from the bottom up.

Feet are in too narrow of a position. This causes the lifter having a harder time sinking the hips and maintaining a full footed balanced position. This lifter will be fighting the weight transfer to the front of the foot the whole time. Widening the stance will allow for him to stay back on the heel a bit more.

Going hand in hand with the above issue, the hips are sinking straight down instead of being driven back and then down. We can see this from the hip position as well as the position of the front of the knee being driven way forward of the toes.

Sure the front squat is more quad dominant than the back squat and the torso needs to stay more upright, but a slight push back from the hips on the way down would engage some more posterior musculature which would help this athlete driving up out of the hole. You can still maintain a vertical torso position, so long as you have good mobility in the thoracic spine.

The knees are collapsing inward. Just like any other squat, the knees should not adduct on the way up. Drive them out over the foot and maintain muscular tension and a stretch shortening cycle to use on the way up. This knees out position is also more anatomically correct.

Going hand in hand, the thoracic spine is starting to collapse forward and with that, the elbows are dropping. The spine going means tension in the midline is gone and the athlete is going to be fighting to keep the bar over the centerline on the way up. The elbows are part of that equation. Pushing them back up will help re-align that T spine and get the bar back over mid-foot, which will also help him keep weight distributed evenly across the foot, instead of the front.

It's always tough when fatigue is setting in to that degree, so overall his position isn't all that bad - I think we've all been there. If we look at the pic for face value, those would be the changes I would make to enhance the athletic capability of the athlete and gain the most from the movement.

15:25. I suck!

xfit WU

snatch:
1, 1 of 80% 1RM (1 RM = 150)
1, 1 of 85% 1RM
1, 1, 1 of 90/95% 1 RM

WOD as rx'd = 8:45

M/28/165/5'11"

8:15

FOB Warrior, Afghanistan

M/34/6'3"/200

6:47

11:28RX ... can assure you that my front squats looked worse than the pictured elite athlete's! Excellent observations and form points from #82 though very helpful.

F/45 45# FS 10:24

Keep the elbows up and pointed out, chest out, back slightly bent, drive up using those hips and hamstrings.

11:56 RX

M/26/5'5/155

M/26/5'10"/~185
7.22, hate everyone sub 7, but hate burpees more!

2012--05-29: 7:39@2:53,2:56,1:49.

W.O.D as RX 6:37

8:20 Rx'd

Thanks again to CrossFit Salerno crew yesterday for Memorial Day "Murph". It was good stuff.

Dave, your steaks rock!

FOB Salerno

8:19 rx'd

8:46 Rx'd

Went unbroken on all sets, which was my goal, but to do so I probably rested a bit more between exercises.

M/38/5'8"/195lbs

10:15

As Rx'd, all pull-ups strict.
I'm sure it'd be a lot faster with kipping pull-ups. Kipping = Scaling.

16:41... Pretty crap...

7:40 as rx'd

Is anyone else working out some more afterwards, if so what are you guys thinkin?

13:44

8:17 as rx'd

9:40

Day 29
M/45/6'0"/195
As RX'd - 14:59
I was smoked.

5.32 poland

M/20/5'6/145

rx'd - 10:02

8:52 rx'd.

5:39, without the front squats.

Just did the burpees and pull-ups.

31 / M / 6-3 ht / 230 lb

TIME: 9:15 RX'd

6:18 as Rx'd

M/38/153
As rx 5:59

F/30/117
As rx 95lbs 10:54

We called it Tyson. We had a game plan going, in then as soon as it hit all plans went out. Great WOD.

M/38/153
As rx 5:59

F/30/117
As rx 95lbs 10:54

We called it Tyson. We had a game plan going, in then as soon as it hit all plans went out. Great WOD.

11:55 as rx'd.

m/43/158
10:02 (65lbs)
This one hurt.

M/36/79kg rx'd @ 11:15

7:49 Rx

6:22

as r'xd

7:52

24/m/5'9"/170

21-16-10
135 front squats
burpees
australian pull ups

7:56

M/38/6'2"/205#
12:07 Rx
1.15 mile run(not included in time)

Not one of my front squats looked as good as his. And, he probably finished in less than half of my time. No critique here....

24/m/5'9"/170

21-16-10
135 front squats
burpees
australian pull ups

7:56

breathing got all messed up today
9:40 rx'd

Rx 6:47

6:47 Rx...Fun WOD...Buck Furpees :)

First Crossfit workout, 12:38.

6:12 Rx'd 31yr/148lbs/67inches

rx'd...all sets unbroken

6:44

Rx 9:27

These are the type of workouts that made CrossFit so popular; easily scalable but also easily done Rx for most. Glad to see a workout like this from the mainsite again.

m/21/5'8/160

21-15-9 reps for time of:
95 pound Front squat
Burpee
Pull-up

Time: 5:20

Love the vids with Greg Amundson! Such a great athlete and role model, keep them coming!

Can I change the order to start with my weakness (pull ups) or will that giveme an artificially faster time and/or affect the intended programming?

6:38 rxd

M.37.170

As rx'd

7:35

@ #136, it will make a difference in your time if you change the order.

M/33/218

Rx on a Jones machine and no real room to kip in a globo Gym

8:46

28/M/185lbs

11:29 Rx'd ..Strict Pullups not kipling

11:29

Thank you Eric!

M/35/7:01

7:01 Rx

@41 you may be so worn out that all you want to do is stretch. If you do something, you might wait a while a perform some strength workouts. I would wait till tomorrow. RECOVER!!

@ 56 you can drop the weight to what seems reasonable to you and to where you can keep good form.

@ 61 yes you can break up you pulls ups as long as you get 21 pull ups total before going to the next movement.

M/38/157/5'9"

12:27 as RX.
Perform the clean 7X3 yesterday morning and 1/2 Murph yesterday evening. Totally worn out today. Surprised I made it through this WOD.

@89 you don't suck. Just didn't get the result you wanted. You'll do better next time. Good job you made it through.

M/18/5'10"/172

8:48 rx'd

M/18/5'10"/172

8:48 rx'd

As Rx'd

8:47

14:03 sub'd 45# dumbells

IIs it three rounds 21-21-21....,15-15-15....9-9-9 or one round

F: squat with 20 kgs - 13:12

M: squat with 40 kgs - 12:20

M/18/5'10"/180

5:22 RX'ed

Sub pullups for wallball- 11ft.
165lb front squat rather than 90lb
7:57

@150

It's 21 95 lbs front squat then 21 Burpees then 21 pull ups(that is the 21 rep round). Then repeat with 15 reps for each mivement then repeat again for 9 reps for each movement.

8:06 rx'd

15 proud minutes

m/41/70"/210

8:50 Rx

as Rx'd

7:09

*FS's unbroken.

m/46/6'4/175

M/17/5'8"/145
11:34

22:10

Subbed pullups for beginner pullups
Still need to work on front rack position for front squats. Did half not in font rack. 

Played 1hr soccer, so couldn't stomach front squats. Did burpees/pullups only. 6:17

M/44/5'9"/170

15:38 using 2x 45lbs dumbbells

M/36/186cm/90kg

Rx'd 17:30, strict pull-ups

M/24/5'7"/160
6:47

M/29/185
7:40

M/23/5'8"/175

Rx'd 6:07
Good Stuff!

M/17/5'7"/171
6:39.6

6:05 as rxd

What is the women's weight?

What is the women's weight?

M/39/198/5'10
As rx'd
12:34

First week back to crossfit after months. Couldn't finish guys, only got through two rounds.

First ever WOD!
Rxd 16:31
M/30/6'2"/215

Two months since TKA
Physical therapy then, Modified WOD: done with deliberate and controlled form. Have to work out smart
21-15-9 reps for time of:
Air squat
Burpee
Pull-up
14:18
M/54/6’/205

RX'ed time 6:15

Wonen's weight. 65 lbs.

Day 11 of Crossfit, feeling GREAT!!!!
as RXed
11:44.21

Perfect wod at crossfit twente 7:25 rx

Perfect wod at crossfit twente 7:25 rx

12.09 , subbed w/135lb , no-kip

14:42

m/40/192

as rx'd 8:47

M/5'10/160lbs/31
As Rx'd, except did 100lb front-squats
Time: 13:40

12:35 as RX'd

With a narrower stance in high rep wod, you have to travel a greater distance. This is less than desirable if you want speed. A wider stance will shorten the distance you need to move.

18:55

42.5kg front squat
burpees as rx'd
25kg assist on pullups

Hard.

M/24/6'2"/235

19:35

God I suck at pullups

M/51/5'10"/175 8:49 Just switched from crossfit football.

It s not an overhead squat, it is a front squat .....weight on shoulders focusing on quads glutes...not overhead where the weight is above your shoulders and head hence the name

As rx 'd
15:00

M/36/5'8"/180

6:06 rx'd

15:10 as rx
Really tough on that last round and had to split up the pull ups

15:10 as rx
Tough wod!

10:11
Subbed 135 back squat for front squats. Haven't gotten that grip/rack position right yet.

New to Crossfit:

M/31/5'10"/178

13:26

*Noticed my wrists were pretty uncomfortable during the front squats, not sure if the hand position was correct. Was able to maintain fairly good form with my elbows parallel to the ground (majority of the workout)

Any Suggestions?

Rocked the pullups and bur-pees

10:11
Subbed 135 back squat for front squats. Haven't gotten that grip/rack position right yet.

As r'x
M/44/205/5'10

14:37

Still sore and tired from yesterday

as rx'd - 7:46

M/26/190/6'4

7:45 Rx'd

25 / M / 5'9" / 139lbs

Subbed 75lb front squats

14:02

M/26/190/6'4

7:45 Rx'd

45M/190/5'11" RXd 15:03

For some photos of the CrossFit Regionals Canada West Regionals check out www.kbaileyphoto.com

Subbed 70# front squat

9:08

7:02..... Loved this one!

7:55
as RX'd

11:29

Used 100 lbs. for front squat (2 50 lb. dumbbells)

Hardest part for me was the set of 21 reps. Couldn't seem to catch my breath for the following exercises, and had to take a break between 21 and 15. After that, it was smooth sailing.

Great work out!

33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Front squat 45lbs x 5-5 65lbs x 5-5 95lbs x 5

As rx'd: 8:10
Foam roll after

11.16 as rxed

@ 19 & 193 Andrew and Ghick

If you've got access to the CrossFit Journal check out Bill Starr's articles on getting started with olympic lifting. There are some really good tips in there on increasing you're flexibility to accomodate a good rack position.

If you haven't been exposed to it before it can be pretty uncomfortable, but just like the hook grip you get used to it fairly quickly.

11:45 (strict) are you guys all kipping on those pull ups or are they strict?

M/18/140/5'7

Rx'd 9:33

Expected better just couldn't seem to find my breath. Great workout will be doing this again until I'm down in the 6's

F/17/5'4"/133
assisted pullups
64lbs front squat

9:30

this was my first official crossfit workout. I never have time because of high school and sports but i found time today!

I can do 5-8 strict pullups but i need help on the crossfit pullups, I can do like one but i cant keep the swing. right now strict pullups are easier for me which is weird....

6:22

F/17/5'4"/133
64lbs front squat
assisted pullups

9:30

my first official crossfit workout. with high school and sports, i finally found time to to a WOD

great WOD!

7:05 as rxd

6: 21 as rx'd 6'/180/28/m

m/23/152/5'7

11:32 as rx'd

M/33/6'2/185

7:55 as rx'd

Subbed 65lbs for front squats
Burpee as rxd
Ring pulls feet in floor
11min

8:37 Rx'd

M/35/5'7"/160

Did it twice today as RX
4:30 am it took me 10:58
8:00 pm it took me 6:48

More proof that WODs suck at 0430 in the morning.

M/49/5'11"/181 lbs Indianapolis
6:55 as Rx'ed

Coming back from injured ankle and forearm

25/m/185lbs qc ca 8:32

What does "RX'd" mean?

19:59. 45lb bar for front squat, go 65 lb. hand release for all burpees. Both grey bands for pullups.

11:30 (strict pullups)

I have been doing crossfit for about 2 and half weeks now and have never done kipping pull-ups before. I watched some youtube videos but still cannot grasp it. Any tips?

okay I really thought I could get this better, but my pull ups were broken and I am still not the best at burpees.

Rx'd 9:54

RX'ed means you did the workout as prescribed (same number of reps, rounds and weight).

21-15-9 reps for time of:
75 pound Front squat
Burpee
Assisted pull-up

tt = 14:39

21-15-9 reps for time of:
95 pound Front squat
Burpee
Pull-up

14:15 rx’d

22/M/5’6”/160
CFBD: 2/27/12

14:34 terrible with two 45 pound kettle bells. I made a mistake of doing 35 min of cardio beforehand.

29
6'3"
225 lbs
Fort Knox

M/22/5'7"/150

4:59 (Rx)

21-15-9

Subbed 95 LB OHS for front squats

10:25

And a question - I have unusually long forearms / big hands. I can rotate my upper arm to parallel to the ground, but when I do, my hand is literally past my trapezoid. In order for me to have the bar in my fingertips and on my chest, I'd have my elbow at about a 30 degree angle rather than 90 degrees. If I push my upper arm to parallel to the ground, I'd have to rest the bar about 3 inches below my wrist.

Has anyone encountered this? Is it typical? How do you do front squats?

as rx'd

12:35

m/23/180lbs/5'9"

8:48 as rx'ed

14 minutes

14 minutes

26:18 (185lb. BW BP for Burpees)

41/5'9"/215
Did 115 for squats and added 25lb plate too waist
9:15

m/40/160
4:45 rxd.

41/5'9"/215
Did 115 for squats and added 25lb plate too waist
9:15

35/6'/205
19:44 as rx'd

M/27/5'8/189

9:21 rx'd

4:30rx

4:30rx

m/44/200/5'11"
row 1k

21-15-9 reps for time of:
89 pound Front squat
Burpee
jumping Pull-up
21 4:54
15 9:34
9 11:55

m/49/5'7"/155

rx'd 09:59

m/27/5'11"/195
Ran 1 mile before start thinking this work out wouldn't be to bad, i was wrong. Subbed 160lb rows for pull up. Rest was as rx'd
10:34

11:30 Rx

7:03 RX'd w/ kipping pull-ups.

Ran 2 miles in boots w/ 30# pack
Swam 500m
WOD 12:15

M/180#/21/6'3

M/30/180/5'9"

9:16
first two rounds of pull ups done with bands last round done at body weight.

m/41/5'11"/200

9:20 min

A pitiful 9:10 yikes

7:19rx

* means scaled reps (15-10-5)

Chris 8:00 as rx'd
Cara 7:36 (45/b + r)*
Tara 8:50 (45/ring)
Murley 7:36 (65/r)*
Anita 10:45 (75/orange)
Caitlyn 8:31 (45/ring)*
Amanda 9:23 (lung/g)
Alison 9:29 (15/b)
Bubs 10:26 (65/sb)
Morrow 8:43 as rx'd *
Mrs. Carey 6:47 (45/b)*
Mama V 5:30 (35/g)*
Crystal 5:12 (35^/b + r)*
Mr. Carey 8:00 (45/g)*
Mrs. Pip 6:59 (45/g)*

9:26
75lb

M/29/6'1/190 lbs rx 8:17

24:27
pull ups really slowed me down. Used small plyo box for all pull ups

Scaled to Pack:

Jill 55# 15:22

Joe 65# sp patella dislocation 22:04

M/45/195/6'0"

AS RX'd 18:26

First WOD ever!
Rx in 16:31
M/30/215

21-15-9 of:
65 lb front squat
burpees
120 lb pulldown (because the cool guys in wife beaters and cut off t-shirts had to huddle around the pull up bar while they rotated on cable crossovers)

16:14

Male 31/5'8"/187

14:44 rx

Double sub after a week off to rehab elbows and back:

21-15-9 of 95# fs, t2b on ground, hand-release pushups

7:53

wu - usual + 45-85# fs x5 + t2b on ground x7 + hr pushup x7 + 500m row slow

cd - 250m row slow + 15 grasshoppers

25/m/5'10/211

14:56 RX'd

9:30 Rxd
M/20/6'/195
this one hurt after the weekend.

M/23/225

8:21 RX'd

Still hurtin from Murph yesterday, but did all pullups unbroken, the set of 21 being a PR....oh and screw burpees

M/22/5'10/190

Rx'd - with injuried wrist
5.36

7'50 as rx'd

14:33 95lb front squat w/ strick pull ups

5.45

7:44 as rx'd

Burpees suck donkey balls...

7:44
As Rx'd

Burpees suck donkey balls....

m 20 6'1" 218
17:20 as Rx'd

11:55

As rx'd

m/43/6'0"/196

as rx'd 16:47

9:39 as Rx'ed.

Should have gone harder, but this was a fun lung burner.

m/25/5'8"/196

8:10 (76# asistance w/ pullups)

M/26/6'2"/220

As Rx'd: 10:46

8:20 as RX'd wanted to vomit after. Loved it.

f/22/5'3"/125

15:40

95lb squat
Burpees (I hate these)
Kipping pullups, last set was assisted.

5 minutes flat
3 hours after Murph

5 mins flat, Great workout!

Subbed HSPU for pull ups (shoulder injury)
Ran 5k prior

16:18 (pr, felt weak today)

M/27/180

9:33 rx'd

M/39/5'10"/190lbs

12:17 as Rx'd

His position is damn near perfect considering the WOD. Some obvious adjustments but you always remember that when you add intensity to something you are going to sacrifice some of the mechanics (form). I say he's operating around 90%, pretty damn good if you ask me!

M/33/6'2"/205

10:04 Rx'd

I did this workout...it took me 25 mins and I only used the 45 pound bar and I did jumping pull ups...but I did it and it was awesome! I was my first one ever.

21-15-9 reps for time of:
95 pound back squat
Burpee
Push-up

As Rx'd - 14:30
M/28/175

10:41

11:03 as rx'd

11:03 as rx'd

m38/168/5'8"

as rx'd 9:45

13:28 as rx'd

17:20

10:01 as Rx'd.

Completed as Rx'ed.

Total time = 17:52

yeah buddy

9:44 as RX'd
Really wanted to break 10 min on this one so pushed pretty hard on the nine reps round.

9:44 as RXed

M/34/5'9"/155

As rx'd. Great WOD!

8:28

8:04 rx

M/26/5'11"/168

9:28 Rx

Harder than I thought.

these are my favs

walking lunges (21-15-9 each leg)
burpees
pull-ups

9:39

6:56
M/28/5'9"/175
Having some respiratory issues. Not looking forward to a 10K

M/31/6'2"/215

15:16 RX'd; arms still sore from Murph; all I want for Christmas is a third lung :)

M/27/175 - 6:11 Rx

M/52/6'3"/165

12:35 with 65# Front squats.

I'd like to see video of the sub 6 min Rx and would really like to see video of the sub 5 min.

Semper Fi!

30m/224/6'

as RX 21:24, did the front squats in strait sets, burpees and pullups in split sets, awsome workout, burpees after front squats were crazy hard

M/45/5'8"/175
90 lb front squd only deviation

8:40...this workout was deceiving. It appeared moderate but kicked my butt.

M/27/5'6/159

6:49 RX

As rxd, not timed. Then 4rds 135 BPx10, hanging row x10, 45lb DB carry x 80 steps. Stretch, yoga cooldown. Hickam gym.

M/36/5'11"/215

WU: Crossfit WU and Burgener WU

13:21 RX

16:40 rx

For anybody working on getting their "elbows up" in a front squat, I would recommend doing front squats every warmup before your workout with a #45 bar. It takes time to develop the flexibility. So a daily warmup helps develop that over time.
I would do a 45# x 10 + 35# KBW x 10 for 3RFT as a part of my daily warmup and it paid off.

M/35/5'4"/144lbs
As RX'd
7:21

13:43 as rx

12:08 as rx'd

great wod, thanks.

9:32 rx

All sets unbroken. Burpees by far slowest part.

M/19/5'9"/180.
7:59

First crossfit and I liked it (front squat could be a bit heavier). I'm playing around with different workouts trying desperately to tone up. I am in very good shape and strong and I eat very healthy but I have fat I just cannot cut. All this after swimming atleast a mile a day and lifting 5 days a week. I am taking green tea extract too. Will these workouts FINALLY get that fat off?

M/39/6'1"/195 13:11

As rx'd

7:26

8:08 as RX'd

13m
strict pullups

15:24

11:20

What is rx'd? And what does WOD stand for? Yes, I'm new to this.

9:59

As rx'd:

12:56

As rx'd:
12:03

10:13

M/33yrs/6'0"/180#

12:31 - as rx'd.

15:14 as rx'd

6:20 rx'd

11:15 did assisted pull-ups, solid workout

as Rx'd

11:31

m/158/5'9"/28

8:34 Rxd

11:54

m/196/5'6/34
14:43 rx'd, but in my defense, I was using a pullup bar stand with split bars, so I couldn't kip. Really slowed me down on pullups, although I did squats and burpees unbroken.

m/44/5'6"/140

9:14

M/39/173#
11:42

Complete 10 rounds for time:
4 Power Clean 225lbs(subbed 185)
Sprint 40 yards
11.17

12:38

Me:

6:48 RX

Wife:

9:19 (45# FS)

9:40 mins

as rx'd
10:59

M/32/6'0"/232
As Rx'ed: 24:42

10:18 with assisted pullups

19:56

M/5'11"/250
12:10

M/5'11"/250
12:10

05/30/2012

Sub'd 90lb fixed barbell:

12:31

7:52 as Rx'd

9:50 rx'd

Was aiming for sub-8, but after the first round, it didn't seem like it would happen. Everything unbroken, but too slow at times on burpes and FS, and too much break time in bewteen movements. Next time . . .

6:51 RX
m-31/5'10/170
Dallas

as rx'd 13:44

As Rx'd 9:33

Anyone on here eat Paleo? I have a question.
My performance today felt terrible. I was tired and jittery. I have been eating Paleo for two meals a day, and then what ever my wife make for dinner. My question is, would the fact that I ate regular pizza for dinner last night have such a substantial negative effect on my performance today? Thanks.

m/27/6'2/175
First WOD as Rx'd other than 12.1!
15:36

10:10 Rx'd

Ass kicker 13:50 was my time

7:55

As rx'ed.
FSQ: 95lb
BRP
PU
21-15-9, 14:10.

JTJ: Yes. Pizza = carbo-bomb => insulin rush => insulin crash. Takes some time to recover from that. It might look goofy, but next time, just take the toppings off and eat them separately.

As rx'ed.
FSQ: 95lb
BRP
PU
21-15-9, 14:10.

As Rx 7:19

Wow! That got the heart rate up.

M/168#/6'/38yrs

M/41/188

Didn't read the WOD carefully and omitted the pullups.

9:28

9:42
75-lb front squat

7:44. All sets were unbroken. Took pause between exercises. Moderate pace throughout.

M/ 31/ 6"0/ 220Lb

8:04

David: Thank you. I couldn't come up with a reason for my reaction, but the insulin spike makes sense.

11:34 FML!! Burps suck!! Why do we do this you ourselves??!! S/F

21-15-9
35# Front Squat
burpees
dead hang and blue band pullups

14:58

7:01 for WOD post ever

7:07 @ work

As Rx'D 8:02 unbroken
Good WOD to start back on after vacation

Back to crossfit after 3 year hiatus!!!
29/m/175 17mins as rx'd

15:23

M/32/200

8:34

8:02

Mrs. Miyagi
65# front squat. Rest as Rx'd.
17:54

6:40 Rx, Good WOD!

Jeff @ 2.0
5:06

C @ 2.0
5:15

As rx'd

8:30

Good solid workout. did all the front squats unbroken, and only broke up the pull-ups twice. Was able to get 5:46 RX'd :)

In my experience, keeping the elbows high requires a significant amount of energy. I find that high elbows are critical when the load on the barbell is near max, but when load is sub max and your delts are still supporting barbell over midline, I feel this technique is an energy saver. A more relaxed rack position allows your energy to be more focused in the legs. Energy conservation is the most important thing. Max output using least amount of energy. It's interesting to see the other athletes in the photo have similar elbow positions. Instead of the cue "elbows up", maybe it would be better to cue "relax and go fast!". lol

wow, 1 month off and i am hurting. that took me a while.
as rx'd- 22:22

RX'd 9:36.

CFWU x 3, ring dips and walking lunges

As Rx'd

17:22

5:56 RX'd

28/m/5'11"/180
As rx'd
7:58

5:55
Done after 5x5 bench press (failed on 105, 4th lift pr)
Also worked on double unders. Got 96 in a row.

12:15

5-30-12

65lb Front Squat
Pullup assisted with leg behind me on bar

13:51

6:50 as Rx'd

RX'd 9:00

6:44 a week ago. Today, got 5:54

6:20

M/42/177

m/29/138lbs
Rx 6:15
Crossfit Cedar City

M/41/5'11"/155lbs

As Rx'd, did 5:50. Had to stop for a bit on the round of 15 Front Squat, did all Burpees unbroken!

11:24 @ 65lb

m/38/5'9/180
CFWU-3. Pushups instead of PU 2nd. Monkey touch attempts 3rd. Superman.
8:44
FS & PU unbroken. Burpees slow & steady.

6:42

75lb front squat.

9:44

7:38

44/m/176cm/73kg

As rx'd

7:16

All exercises unbroken. Breather.

M 38/5'10"/191

Rx'd

7:14

M/40/5'9"/195

12:38
w/ some jump pull-ups

6:22 RX'd

M/43/205

Used 70# still having trouble with hook grip, it was not until last set that my wrists stretched enough to let me complete round without stopping to relieve pain in wrists.
Still plenty soaked when finished.
17:07

21-15-9:
135# Front Squat
Burpees
Pullups

8:32

M/26/70"/188

M 6"1/210

6:52 Rx

M/6'1"/210

19:34 Rx

I'm still having trouble keeping my elbows up with front squats. It puts quite a bit of pressure on my wrists.

13:37 rz

11.20

11.20

12:34 at 90lbs

6:54 rx'd

Female/15 y.o./5'2"/140#

Good one!

Pull ups were with a band, 25# DB's used for front squat. Each burpie finished by jumping to touch a target 1 & 1/2 feet overhead.

Reps as Rx'd.

12:43.

One of my favorite workouts of all time!

like ~16

CFWUx2
BWU
WOD: 11:45

*Andrea: 9:45

7:54 RX'd with 65lb front squat.

F/36/5'0"/110lbs

24/m/180

17:41

As rx'ed

9:38

11.03. Rxd.

21 squats straight through easy,21 burpees broken 16 and 5, quick break, 21 pullups broken 17 &4 immediate rebound...no break, 15 squats easy, pretty big break, prob a whole minute,15 burpees straight through, big big break 1.5 min, maybe more, 15 pullups broken 9&5. The rest straight through with quite a bit of wheezing.
14:58
Question, is this "acceptable" as agood time, or should I have scaled this to get it done faster?

7:58 as rx'd

Did all the squats unbroken, broke the burpees into two sets (got kinda slow, though) and the pull-ups into 2-3. Felt pretty good about the output; no easy places for me to cut time.

M/27/5'11''/200

11:18

45# x 10
75# x 5

21-15-9
95# f squat
burpees
neutral grip jumping pu

time: 16:48

m/41/5'8/240

51/m/190

12:21

30/m/193
7:50
Woot. I hate burpees.

9 minutes

9 minutes

Earlier 5 mins treading water

warm up - Jump Rope 250 singles - 3:20

WOD for 5/29/12

21-15-9 reps for time of:
95 pound Front squat - 21 unbroken, 8-7, 9 unbroken
Burpee
Pull-up - 7-7-7, 5-5-5. 5-4

13:20

9:59

9:38 as rx;d

Time 14:15 Temp 107 deg

rxed 8:40
my 12yo son did it with 45 lb bar and rest is rx
13:10

rxed 8:40
my 12yo son did it with 45 lb bar and rest is rx
13:10

13.49 rx'd

As rd'x 7:52. Feeling good even I have minor problem with my shoulder.

As rd'x 7:52

As rd'x 7:52

8:15 As Rx

9:41 as rx'd 12.08.12

M/35/5'4"/146lbs
As RX'd
5:04 pr

CFWUx2 (lite PUs)
8:07