Why don't we just make it 100 reps of 225 back squats and 100 GHD sit ups for 100 sets.

Great Pic, Dana! Hope you and Adam are great!

What is a better sub for GHD's an incline sit-up or a toes to bar?

Chris, that made me laugh out loud. Thanks.

It's true though, is this workout aimed at the general Crossfit crowd or a Games competitor? I realize scaling is always possible, but if 90% of athletes will end up scaling, maybe this is not the best choice of weight/reps.

Didn't work the first time...let me try to post again...Thank you CrossFit for posting this picture of my wife. She is so excited. I actually should thank you again though because if it weren't for you I never would have met her. The first time I met my beautiful wife was at a CrossFit competition where I was one of her judges. Been an amazing ride ever since. And George, thanks buddy, things are awesome, hope the same for you and your family.

He wasn't pulling himself up, he was pulling the balloon down.

;)

What's the appropriate sub for a balloon muscle-up? :)

The main site workouts are programmed for the elite. If "90%" of CrossFitters have to scale then it's programmed just right, it's a great choice of weight/reps.

Consideting a games athlete would have an average 1rm back squat of 340lbs. I'd scale back to 70-75% of your 1rm.

# 3 David ... IMO, there is no sub for GHD, but rather than toes to bar, I would do knees to elbows. Inclined situps still provide a great deal of assistance through the stabilization of the bench. For me, knees to elbows require more isolated strength. With toes to bar, I use momentum from the arch position.

Does Crossfit have a preference for a low bar squat vs a high bar squat? Cause I'd really love it if we could have a low bar squat after "Ship" (Thanks for your sacrifice, Sergeant!)

Pat Sherwood rockin' the Aja Barto games shirt..nice.

Oh, after I did a mu of Sat WOD front squat 2-2-2-2-2-2 yesterday, this should be fun.

Has anyone ever experienced headaches as a result of starting the Paleo Diet? I think it maybe my body adjusting. thoughts? advice?

HQ,
Thanks so much for posting the coaching video with Melissa. It's extremely helpful to see great trainers in action! It would be great to see a whole series of great trainers coaching through common WODs in both individual and group settings.
-NateD

10 min 15 sec. Not bad i skipped yesterday though so it was probably a little easier because of that, but great workout!

#11,

I had headaches for a few days, whether it was sinus from allergies who knows. Are you usually consuming a lot of sugar or coffee and have cut back?

Keep it up you wont regret it!!

Why did I do 2-2-2-2-2 front squats today?? This should be fun for tomorrow!

When I started CrossFit in 2005 I probably had to scale 75% of the workouts for the first 1 or 2 years. If you have not been doing CrossFit for several years.......expect to scale a lot.

20:14 with 135 lbs on the back but will get better. Still in beginning stage to work myself to higher weights and reps.

Well tomorrow was suppose to be 6 sets of 1rep max back squat. Not anymore ..... This looks like a good one

#11

Probably Carb flu. It'll pass

Oh My Goodness! That Balloon craziness made my tummy do a flip and I'm sitting on my couch! BRAVE!

WOD video and Coaching Fran video were both good for showing ideas for scaling. New to this so scaling tremendously and just trying to learn the movements right now.

This is the second Miranda video I've seen with her coaching and she does a great job of it. Definitely need more videos like that.

M/31/210/72

10:07

Rx'd

Time 10.46 rx. Squat was heavy today!

OMG! are those lululemon shorts!? lol

I love the video of Miranda coaching Fran. Seeing elite athletes is great but, whether we are coaches or athletes, it helps to see "common" faults in a new(ish) athlete. Excellent video.

What is a GHD sit up?

Comment #3. I don't have a GHD machine so i sit the incline bench on my box to give much more of an incline.

9:44

Is there a way to do the back squats with dumbbells?

Watched the whats your excuse video this morning. I needed it. Now I am here to work.

M/35/162

155 squat
Decline situs

14:00

M/35/162

155 squat
Decline situs

14:00

M/44/5'11"/195

7 185# back squats the rest @ 165#

15:53

6:39
155# BS
Regular sit-ups

Chris, that was awesome. Lol

19:40 rxd

Way to go CrossFit Salisbury for making the main page! The crew there are top notch!!

M/28/212
7:33. Did 225 lb. back squats unbroken, but since I did not have a GHD machine I subbed with full sit ups.

Back Squat (Smith Machine): 205lbs
subbed two benches for GHD

12:17

M/38/5'10"/189lbs

9:10

congrats Dana! You and Adam are such awesome dedicated people and I'm super stoked that you made main site! We have such an awesome box and I miss all of you! Can't wait to get back there in the fall for good!!

The Dave Castro programming has definitely shifted to WODs for the Regional/Games athletes. I've been strictly following the mainsite WODs since July '09, and I increasingly have to scale the WODs and by significant weight/round reductions.

The 01-06 years of Coach Glassman's programming evolved as well, and you can see the progression as you look through the archives. However Coach Glassman's programming, to me, seemed designed to build an elite athlete, not just to be completed by ONLY the elite athletes. Just my opinion.

9:18

Scaled to 157 lbs.

FOB Salerno

Whoop!

M/6'2"/200/23
#43 that is uncalled for, don't bring that negative attitude into a crossfit blog, keep your negative opinions to yourself.
Can't wait to try this workout keeping those back squats unbroken is going to be tough.

18:37 (185 lb back squat)

M/39/5'10"/190lbs

Scaled to 135# back squat and homemade GHD:

10:19

Realized too late that I went too light, as all sets were unbroken. Still smoked though, lying in a pool of sweat as I post this.

Never Quit!

F/130/5'4"

135# squat
subbed decline sit ups

9:10

Holy Rhabdo!

I like it when the people in the wod demos admit the exercises suck haha.

I'm definately going to have to scale back the weight to around 185 and for the ghd's just do as many as possible and see if i need to scale

#43, I don't think you see very many 10-year-old boys. A woman's legitimacy isn't based on your opinion of her attractiveness.

44/m/176cm/73kg

165 pound (75kg) back squat

10:02

BS 12/9-9/6-9

My 1RM back squat is 275 pound (125kg).
So today I used 60% of my 1RM for a total of 45 reps in 5 sets.
Is that reasonable?
Should I have gone higher for better stimulus or maybe lower and try to go unbroken?

Great workout! My 3rd day of crossfit yes a rookie and I'm on vacation so had too scale down the workout to what I could do with what I have. Loving the program tho keep up the good work.

27/f

Back Sq 85# (why did i do front squats yesterday?? YIKIES! )
GHD situps...my fav

15 min

Pack. 135 pound (60 kg) Back squat
135-145 pound Back squat, 21 reps
42 Sit-ups
135-145 pound Back squat, 15 reps
30 Sit-ups
135-145pound Back squat, 9 reps
18 Sit-ups

t: 07:50

37/m/173
Rx 16:50

10:59... Second day of crossfit...loving it

22:36 as rxd

Sorry, meant Miranda, not Melissa.

Oooo baby just another day in the life of crossfit lets do this!! Cody westovercody86@Gmail.com

As rx'd 14:19. Quads r smoked! Nice combo.

m/32/5'10/83kg

8:58 as rx'd

Good WOD, quads and abs are smoked!

M/32/5'9/208

Scaled the back squats down to 185.

10:24

11:54
F/48

95# back squat x21
42 GHD sit ups
95# back squat x15
30 GHD sit ups
95# back squat x9
18 GHD sit ups

13:30, 185# back squat.

Great couplet, my quads are trashed. I get headaches from the GHD's, sucks.

m/39/5'7"/165

11:04 Rxd

Not sure where all the "comments" (aka whining) were coming from in a couple of the posts (Chris, Mike G). Look at my stats, I'm nowhere near going to a regional let alone the games. It's CrossFit, if it was easy it would be everyone else doing it, not us.

13:30, 185# back squat.

Great couplet, my quads are trashed. I get headaches from the GHD's, sucks.

Hey, I'm just 15 and I really want to thank you all for getting me inspiration with every picture, every video, every wod. I've been doing CrossFit for about a month training daily, at first I didn't think that I can do all of these exercises, but now I can do them fast and without any problem. I am skinny and strong now, and I want to thank you all, all of you inspire me. I think all of us are like a family, cause we all share the same thing, passion for CrossFit, and I'm happy for making part of it. Btw, I did 10:49.

9:39 rx

M/220/26

Combination of excercises which make you want to hold your breath - nice one!

Also - rx it and take more time with the squat, it becomes a different beast but will stay a good WOD or scale and stop complaining!

7:50 rxd

scaled to 155 back squat
5'5"/135/18

Lowered the squat weight to 185

10:03

M/45/75/265

:13::19

Scaled at 135
GHD to Failure each set, finish with full sit-ups.

lol @Subs for balloon muscle ups!!! Laughed out loud at that one! I'm glad I can still do this workout after hurting a muscle right below my shoulder blade. Probably using machines instead of an actual bar but I'll get my work in...I'll post my time tonight!

M/45/6'0"/194
Great workout enjoyed it.
9:48 rx

M/25/167

9:18 rx'd yea buddy. Been doing crossfit for about 5 months now and I'm hooked.

Modified or scaled, just workout,Post weights and time to comments

f/30/5'5/123

scaled to 115#

8:24

75kg on the back squat
9:00

F/29/5'6"/127

I know you guys loathe Smith Machines, but I'm coming back from a leg injury and didn't have a spotter, so I figured it was better than no back squats at all.

Load: 80# plus whatever the Smith bar weighs for back squats
Subbed GHD for knee to...somewhere around the chest region.

Time: 25 minutes because my dang hands can't hold on to to the bar long enough to do more than three reps in a row.

Don't hate; I'm new to this.

165# squats
42 SU, 30 GHD, 18 SU

10:15

Day 87
M/45/6'0"/192

CFWU x 3 (subbed regular sit-ups for GHDs as I knew I'd get enough of those in the WOD)
Squat warm-up 1 rep ea. w/ 95, 135, 155, 185, 205

WOD as RX'd: 16:10

Nice one! Yeah, and I've dropped another couple of pounds - need to stay between 190-195.

M/27/5'8/187

8:26

225# sqt
no GHD, so sub'd regular sit ups

10:10 as Rx'd

Knees to elbow
Otherwise rx'd
7:07

M/28/6'4/238

6:26 as Rx'd, but kill me now. LOL

Go higher weight, always. You'll still get a killer workout I promise. And get stronger. And so much more fun.

11:55 Rx'd. Squats unbroken (well, at least didn't put the weight down). GHD's took the longest by far...had to rest quite a bit on those.

M/35/6'5"/213

That's a good one! 17:54 Rxd! Never did that many GHDs at one time!

M/33/6'0"/242

225 on Squats/ Decline sit-ups instead of GHD

8:34

Cash-out: 2x 1000 m row for time, rest 1 min in between
1K m row 4:33
1K m row 4:18

M / 55/ 185# / 5'8"
As Rx, except my gym has a 45 degree GHD, so the situps were easier on that equipment. Broken sets on the squats except for last set

BS- 225#- 10/6/5
GHDSU- 42
BS- 225# - 8/7
GHDSU- 30
BS- 225# - 9
GHDSU- 18

14:07

m/51/168...wod 6:30 min.

scaled to 145, 7:10

Scaled to 165 pound (10:02) and less than 12 hours after the WOD and I'm sore already. I wonder if I can get out of my bed tomorrow morning.

Scaled to 165 pound (10:02) and less than 12 hours after the WOD and I'm sore already. I wonder if I can get out of my bed tomorrow morning.

9:01 Rx
M/25/5'11"/185

Yesterday I did..
6 Rounds for time of
400m run
25 GHD Sit-ups

Good WOD today finishing off my core and quads!

As rx 7:08

Rx
9:50

@91 Mike... Awesome job!
All week, I had only done body weight WODs, so I was psyched to do this. Wanted to go RX, but warming up it became clear I would need to scale to 185#. GHD were RX.
(12:23)
BS 7/7/7
GHD 14/14/14
BS 5/5/5
GHD 10/10/10
BS 5/4
GHD 6/then got ugly

Scaled back big time - had to do 1/2 squats at 88#
& regular sit ups.

7:02

19:03
Subbed knees to elbows for situps and squats @ 185. Wow thought I was in better shape than that with comparing times

Scaled to The Porch
185 pound Back squat, 21 reps
42 ball Sit-ups
185 pound Back squat, 15 reps
30 ball Sit-ups
185 pound Back squat, 9 reps
18 ball Sit-ups

8:20 (pr)

I got a time of 27:55 on today's WOD, GOOD or BAD? Share your times! I'm eager to improve!

M/20/5'10"/170
22:33 Rx'd

M/24/195

7:31

225
Decline bench at full height (lame gym doesn't have GHD)

8:25 Rx
Met Pukie. I suck

That was pretty tough. I'm still recovering my strength level from my previous groin injury.

155 21 reps
RX GHD's
185 15 reps
RX GHD's
22 9 reps
RX GHD's

Didn't even bother to time myself. I just wanted to focus on good form for the squats

TKA over 3 months ago, my progress is good. Knee feels exceptionally great.
Have to train smart, too early to push the limits of my new knee
No running or jumping
Modified and Scaled done with deliberate and controlled form
For Time
115 pound Box squat, 21 reps
42 Unanchored AB mat Sit-ups
115 pound Box squat, 15 reps
30 Unanchored AB mat Sit-ups
115 pound Box squat, 9 reps
18 Unanchored AB mat Sit-up
7:38
M/54/6’/205

9:08 (185#)

7:54

Scaled back squats to 60kg
Subbed regular sit-ups for GHDs

F/21/5'8"/150

Did pushpress and ship yesterday. Def sore

scaled 95#

9:51

M/35/5'4"/145lbs
Subbed 185lbs for squat
10:14

I get terrible headaches when I do GHDs. Does anyone else experience this? Am I doing something wrong?

M/28/5'6"/136

80kg (176#) Squats

13:39

m/57/5'10'/180
10:47
225 21 a quick break at 15 then last 6
for the GHD turn a bench sideway and hooked toes under a fixed bar for 42 reps
225-first 9 dropped to 205 last 6 and last set
GHD Rx for the last two sets using the same method as above.

PS got that Idea from the website's FAQ section!
Great WOD!

9:30 rxd.

Subbed situps
Squats Rx
16:45

4th cross fit wod, loving it. Quads and abs are dieing.

#112
I had a pounding headache also after GHD's

M/15/5'9"/150

135# back squats

11:55

M/27/5'10"/205
Sub 205lb and decline sit ups
10:08

Was hard to walk back up stairs.

M/27/5'6"/180

Did 15-14-5 GHD and the rest were regular situps. I'm still getting used to the GHD.

Other than that, as rx'd

11:50

155lb back squat
Regular full sit ups

9:37

Rx'd 11:05
M/34/205

Used incline bench for GHD's

As RX'd except that I used 135. Time was 8:10. That is my new fav WOD.
F/22/138

M/23/6'1"/182

225lb back squat 21 reps
Rx'd GHD sit ups
205lb back squat 15 reps
Rx'd GHD sit ups
185lb back squat 9 reps
Rx'd GHD sit ups

18:00 flat
first WOD ever!!! Hurt... Loved it!

M/34/255/74

As rx'd 17:32

Ghd sit ups are what got me could only do 10 at a time ,
Kept cramping up.and dry heaving ,but great workout!

"linda"
5'9 180 30yrs old
270 dead
180 bench
135 squat clean
35:30
broke up deads and cleans too much

"Linda" 30 yrs 5'9" 180
270 dead
180 bench
135 squat cleans
broke up deads and cleans too much

185# squat
GHD Sit Ups

Time : 9:39.22

m/36/6'2/215
as rx'd 10:15

12:29, 185# squats, GHD sit-ups. I can't feel my legs.

Cedar Creek MMA
M/32/5'10/200
8:22.28

225lbs

M 21/165

7:45 Rx

115# squat
GHD sit-ups

11:51

7:34...that was rough

135 pound squat...love/hate relationship with back squats

F/35/5'10"/132
7:30.00
55lbs

185lb Back Squat 21reps
42 Knees to Elbow
185lb Back Squat 15 reps
30 Knees to Elbow
185lb Back Squat 9 reps
18 Knees to Elbows

M/51/190lb

15:30

M/52/153/1-1-06

CFSB Back Squats 5-Rep 195 (re-set)

AMRAP 12:00
Run 100M/12 Push Press 95#/12 KBS 44#

4 Rounds + Run + 4PP

M/43/5'8"/165

205 lbs on the BS

9:40

M/6'2"/205/26
As RX'd 6:13

My Training Partner F 5'1"/?/25
100lb squats 6:51

M/24/145/5ft10in

Subbed front squat for back squat - I don't do the back squat. Didn't have anywhere to do GHD, so I did situps with a 10# weight on my chest

95# FS - 8:25

Finished in 9:14 but I had to stop and tell a guy what I was doing. Didnt recognize elite fitness when he saw it. I hate working at regular gym.

M/6'2"/255/36

135 lb squat
Ball situps
7:47

17:45 rxd

M/22/5'11"/183
11:21.2

-15/6 split on the first set that was completely unnecessary.
-swiss ball sit ups with feet anchored for GHD sub. RX'd on BS.
-lost the bar off the back after #2 on 15; popped the hips forward way too much. had to break down and re-rack before getting back at it.

Regular sit ups
95 lb squat (had to power clean from ground, hubby using the rack..but he was a gentlemen and offered it to me first. I was just too nice I guess)

6:17

13:00

M/19/175lbs/5'6"

11:25 rx'd.
abs are killin me now ahah.

M/19/175lbs/5'6"

scratch that, just double checked my time and it was 14:25.

30m/222/6'
No squat rack so tried to Put 185 on my neck to tricky only got 6 reps tondangerous went down to 160

27:11 with 160# had to clean the weight and the put on mu shoulders did 25/18/11 for some extra reps due to he scaled weights ghd's s rxd sweating it hurt
My legs have been burning these past 3 days from the last week of workouts, my legs need a break

28/m/5'11"/180
As rx'd
14:24

Ouch!

7-8 minutes. was working in with some one so I had to keep switching plates.

Had to sub the GHD sit-ups for full sit-ups. Other than that I did all of the weight and reps. This was my first ever cross fit workout. Loved it!! My time was 6:12.

No squat rack at work so did 150 burpees for time 8:28 to start then
Bench 5 reps light set/5 reps med/5 reps heavy 205#
5 rounds.

Night
emom
3-4 mu
Then decided to add du and 10-9-8-7-6-5-4-3-2-1 fs for 45 min

14:58 (135#)

GHDs gave me a headache and made me want to spew...

155# back squat

21-15-9

Bench situps subbed for GHD situps
35-25-15 because I couldn't remember the numbers ha

19/m/5'7"/157
As rx'd
(Subbed GHD's for perpendicular sit-ups on a bench with feet locked under 16 inch box)
10:47

Can't believe I went unbroken on every round of squats at 225! I've only been doing crossfit for a little less than two months and I love it!

*Correction: I'm 5'8". Typo

M/39/6'/150

THURSDAY 120726

For time:
135 pound Back squat, 21 reps42 Sit-ups
135 pound Back squat, 15 reps
30 Sit-ups
135 pound Back squat, 9 reps
18 Sit-ups

11:29

6:10

18:51. 135 for A2G squats. GHD's were 21, 15, 9.

RX'ed

7:20

175lb (80kg) squats unbroken. No GHD so used decline situps instead. Surprised myself with this one. Didn't think I could do that many squats in a row.

The joy of CrossFit Is always Learning what your body is actually capable of. Lovin it!

8:50

100# hack sqaut
Situp(abmat)

8:59

M/5'9/182/29

8:59

First true crack at doing a WOD, and loved it, but man was I gassed for the rest of my time at the gym :)

M/21/200 lb

Rx'd
15:16

Awesome WOD. Incredible fun. Almost got the 21 unbroken on squats but volume got me :(

Quads and flexors totally tanked. Abs feel super ripped haha

AS RX'd....
155# Squat
Weighted Sit Ups
9:04

21 squats/115#
15 squats/125#
9 squats/135#
Wish I'd started squats ~15# heavier.
No GHD, so did abmat situps
9:25

11:23 as rx'd.

subbed 185lb back squat after 10 reps bc I knew I couldn't do it in a reasonable amount of time.

18:19

M/33/5'10"/205#

225# on Squats / Decline sit-ups instead of GHD

10:44

16:15
185# Squats

Subbed big slosh bar OHS & k2e
21/15/9. 16:40

- No GHD machine so just did situps
- Scaled to 185#

8:31

Should have gone heavier.

12:30 Rx'd

M/18/6"4/245

Time was 5:55

8:46 RX'd

2nd week of crossfit. No scaling on this one. 20:30

M/34/6'3"/200

12:34 - Not a very good sub, but subbed 60/40/30 Abmat situps due to no GHD.

6:49

Did 185# deadlift instead of the back squats. Rest as Rx'ed.

8:40

13:36 as Rx'd, BS to box

25/m/5'10/175

7:12 as rx'd

Cashout: walking...

Anks:
I used to get awful headaches w/ GHDs. Now I breath more deliberately and don't hold my breath at all and they are no longer a problem.

165 back squat, 21 reps
42GHB
165 back squat,15 reps
30GHB
165 back squat, 9 reps
18 GHB

TIME:
11:18

Scaled:
135, 155, 185lb bs
decline situps

11:28

GHDs done hanging off a bench, weight and reps RX'd

Kevin's wod, scaled down

180# deadlift, 21 reps
42 anchored ab-mat Sit-ups
180# deadlift, 15 reps
30 ab-mat Sit-ups
180# deadlift, 9 reps
18 ab-mat Sit-ups

6:41

Avg. HR 176, peak 185

10:30

8:07 but idk if that was a good time. Only third day doing crossfit. Oh and he headache was from the straining blood rush to your head from the ghd situps lol got me badly too. Great workout though thanks!
Dustin...

Jeff @ work
11:59

8:07 but idk if that's a good time. Only third day doing crossfit. Great workout though! Oh, and the headache is from the straining blood rush to the head from the GHD sit-ups lol got me too.
Dustin

Subbed Toes-To-Bar for the Situps.
Only did 4 out of the 6 rounds, as I was pushing blackout pretty hard due to really low fuel.

19:54

225x21
GHD sit up x 42

225x15
GHDx30

225x9
GHDx18

15:06 broken sets killed my time

225x21
GHD sit ups x 42

225x15
GHDx30

225x9
GHDx18

scaled to 185lb squats (onto med ball), sub'd 4ct flutter kicks
reps as rx'd, PAC. Stretch/roller.

35:46

20:16
Sets of 3 on squats

M/64/5'7"/162
Scaled:135# bs/ghd
10:10

Normal Situps.

9:38

15.19

155lb squat (increase next time)
6:21

42/m/ 210lbs/ 5 9"

m/28/5'11/175#
12:27 as rx'd

M/37/5'10"/190lbs

5/3/1 Deadlift - 275 x 5, 310 x 3, 345 x 2

WOD as rx'd - 14:46

M/37/5'10"/190lbs

5/3/1 Deadlift - 275 x 5, 310 x 3, 345 x 2

WOD as rx'd - 14:46

135lb squats
Knees to elbows

17:57

10:11

M/41/191

Scaled squats to 135 and sit ups unanchored with Ab mat.

10:58

I need to squat more. Next time, maybe do KTE instead of ab mat sits.

as rx"d

11:41

14:20 scaled to 135# on the back squats... not bad for only my 6th CrossFit workout.

7/27 after a rest day
21:45...148/161/201
185# BS. TTB in rds. 1 & 3, abmat w/ splayed legs in rd. 2.

23:20 RX'd

25 / M / 5'9" / 140lbs

Scaled to 135lbs

19:17

245# bs because it was more convenient (bumper wise)

14:11

18:51. 135 for A2G squats. GHD's were 21, 15, 9.

15:49 rxd.

around 20 mins...squats were moderately easy...did situps explosively on swiss ball for rx'd reps plus xtra toes to bar from rings for 21-15-9 to make up

15:50 w/ 205. Squats barely reaching parallel

As rx'd:

10:30

M/42/5'7"

11:15 rx'd

Recovering from a knee issue so couldn't go unbroken on the squat which would have given me a better time because I broke up the GHD a lot. Overall, it was good and my glutes are smashed. Abs okay though.

i was convinced to do this workout by a crossfit trainer/ personal trainer at the gym i attend. i dont usually do the crossfit style workouts but i did complete the prescribed workout in 8:30

weight- 185
age 28

Ryan

15.57. 155# - could have gone heavier. big incline crunches with arm reach at bottom to touch floor.

Miranda - Great Fran coaching. That's really helpful. Very sharp observations.

15:20 as Rx'd.

First WOD in a week (sick), sp I guess I'm satisfied.

Did 155 lbs

18:32

Ouch!

M/43/5'10/200

As Rx'd -6:17

14:13

44m,6/218
RX'd (broken sets squats- knee felt OK)
16:01
posting next day and quads VERY SORE

M/23/6'2"/201

10:59 Rx'd

11:45

scaled to 195#

fun WOD want to try this one again

time ?

Rx'd

10:04

GHDs hurt BAD, and made that time much slower than it should have been. I need to work those regularly.

M/40/180 something or another
aspiring RXer
11:12 pack modified
145 lbs
regular situps

Scaled to 135# BS; abmat situps

10:44

hotel gym

subbed double squats w 50# dbs

12.41

12:19
150# back squat
GHD with arms crossed

19:40
40kg (88.2lb)
First month of CrossFit

Perry
Japan

14:50

Post-WOD
Alternating sets of wall sits, supermans, and planks for 1:30, 1:00, 0:30

18:37 as Rx'd with around 40 seconds wasted waiting for some one to get off of the GHD prior to the last set. First time doing 225# back squats in a while and it showed.

m/38/5'9/180
No WU. Did PP WOD beforehand.
12:32
Didn't push hard at all on BS due to right knee, but seemed to do good job getting hips back. Knees out & vertical shin out of hole not bad. Room for improvement though. Done at Clubworx. 3 notches showing on GHD.

21(42)-15(30), 9(18) reps.

145# - squat
sit-ups

8:07 (i'm an idiot for forgetting my time in the last post).

10:19, As Rx'd

7:35

as rx'd

11, 5, 5 / 21,21
10,5 / 10,10,10
9 / 10, 8

Time 18:59

rxd

time: 23:47

m/41/5'8/240

M/42/5'10"/173

12:37 as Rx'd

M/42/5'10"/173

12:37 as Rx'd

52/m/187

Scaled to #185. 13:09

135# for BS 9:51

185# with regular sit ups

9:57

M/36/5'11"/195
8/2/12

BSQ 225 x 21,15,9
Incline Sit Ups 42,30,18
IBP 95 x 21, 115 x 15, 135 x 9

16:58 16.11.12 K2E & 85k/185lb - tough wod!

10:45 pack 135 lbs a mat situps

10:45 pack 135 lbs a mat situps

CFWUx2 (no GHD rd2)
16:43
102.5 kg