September 23, 2012

Sunday 120923

"Adrian"

Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

Post time to comments.

Hero_AdrianElizalde_th.jpeg

Enlarge image

U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.


WOD Demo with CrossFit 215 - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]

Posted by Pukie at September 23, 2012 5:00 PM
Comments

RIP Seargent

Nice incorporation of gymnastics movements.

Comment #1 - Posted by: Ian at September 22, 2012 5:37 PM

Looks like a great WOD; RIP soldier.

I'm home recovering from a 5k survivor mud run. Literally got mud in my eyes and can barely see.

Get some everybody!

Comment #2 - Posted by: Playoff Beard at September 22, 2012 5:59 PM

Sunday musings…

1) Moderation. “Moderation is a political word.” –Freuer

Whadaya think?

2) Trademark. Lil’bingo and I received a flyer in the mail at Comet for a new type of snack bar from AMRAP Nutrition. It looks like a great product, actually. Got me thinking about all of the things that CrossFit, Inc. has NOT trademarked, and of the business ecosystem that has grown up around CrossFit from which CF draws no alms.

Stuff like AMRAP. WOD. All of the “Girls”. Not a one of those has a little “R” after it. Indeed, the failure to do stuff like that has caused more than a little trouble chez CrossFit (see: FGB).

Whether this represents a conscious business decision on the part of the F0under, or whether this is simply an example of the single-minded focus of CrossFit , Inc on CrossFit itself, what is significant is that there has been no effort to go back and right these “wrongs”, to attempt a legal Mulligan and seek control over terms that are really the rightful province of CrossFit.

They don’t even seek the rent on properties that we all know are theirs.

3) Goldilocks. Several articles on the health benefits of alcohol caught my eye this week, and the concept of “moderation” was discussed in each. What exactly constitutes “moderation”, in this and elsewhere? What is the metric that one evaluates to determine where the line falls between too little, moderate or just enough, and too much? It’s a very interesting question because I came upon these articles at the same time that I became involved in several discussions about fitness and injuries, specifically CrossFit training and injuries.

The data for alcohol, especially regarding cardiac risk, seems to be pretty solid. People who don’t drink at all have a higher risk of having an adverse cardiac event than do those who drink “moderately.” Research has shown that moderate alcohol intake is exactly 2 drinks per day for men and 1 drink per day for women. More than this and not only does the cardiac benefit disappear but the adverse effects of alcohol intake (liver disease, cancers, not to mention social risks like accident) become primary. The tipping point between too little, enough, and too much is quite precise with regard to alcohol and health.

What about fitness, though? Specifically, what about CrossFit? I’m speaking here about CrossFit the fitness prescription, not CrossFit the Sport of Fitness. I imagine two curves super-imposed; on the X-axis we have Benefit, Fitness or Health, for the one curve, Injury for the other. The Y-axis for both is volume or perhaps Intensity. I picture the Benefit curve like a Bell Curve with a long, shallowing tail and the Injury curve one that hugs the baseline until it starts to rise with an ever-increasing slope.

The two are not un-related, of course—Injury clearly drags down the Benefit curve. Indeed, in most cases Injury probably precipitates much of the reversal of the Benefit. But where? Where on that volume curve does it happen? When does Intensity or volume tip, like a third drink, and become harmful?

The lesson lies in the alcohol story. The tipping point (tippling point?) for alcohol intake was arrived at from BOTH directions, from observations made from higher to lower, and lower to higher volume. Havoc and destruction were the markers on the high side. There seems to be little need to explore the intersection of the Benefit and Injury curves from the right side of the charts. Not when we have been taught to travel a long and shallow on-ramp to the highway of fitness, to linger on the left side of our graph in the pursuit of Form and Consistency, before we explore volume or Intensity. Coming slowly from the left side of our graph might just move both curves to the right.

4) Narrative. What’s your story? Do you have a narrative that describes you? Your life? Who you are and why? You know, that couple of paragraphs you share with someone when it’s important that they know what makes you tick.

When is the last time that your narrative changed? When was the last major edit? How pertinent to who you are now and what you do now is the narrative that you’ve been telling?

The other day I found myself reciting my narrative to someone who is so peripheral to my life that telling the story was almost random. Not only that, but I realized that my basic narrative had not really changed in 5 or 6 years, at least the one that defined me when it was originally being “written.” I walked away from the encounter literally talking to myself. “Seriously? You’re telling that to HER? It’s become so banal that it’s almost lunch room patter.” Or…you know…something like that.

The narrative had come to entrap me. Oh, it’s no less important now, no less a part of who I am, but it should long ago have become something more like a part of my psychological skeleton, less a part of my skin. I really should have moved beyond that particular narrative; it was written 6 years ago for goodness sake. The repeated telling of the narrative had become a barrier, a kind of writer’s block, preventing me from fully moving on with the rest of my story. Failing to update my own narrative kept a bit too much of me back in that time and place—good, bad, or indifferent.

Alots happened since then. It’s a better story now. What about yours?

I’ll see you next week…

Comment #3 - Posted by: bingo at September 22, 2012 6:40 PM

By tucking the shoulder and chin to chest makes it a more smooth efficient roll, I think. Alternate from left to right , it will be more consistent. "Ninja roll" is the best way I can describe it. I think you will most likely roll like that naturally.

Any thoughts ?

Comment #4 - Posted by: Amir at September 22, 2012 7:20 PM

RIP, Brother.
De Oppresso Liber

Comment #5 - Posted by: Skip at September 22, 2012 7:21 PM

Amir...learn both ways.

Just as one example, the gymnastics-style forward roll lends itself better to moves like Front Tucks (aka Flips). People who are used to doing only "Ninja Rolls" have a hard time NOT tucking that shoulder on, say, a trampoline, and then they fly off course.

Good luck!

Mike in L.A.

Comment #6 - Posted by: Mike in L.A. at September 22, 2012 7:44 PM

Rest in peace Sergeant, and thank you for your service. I'll be hitting this one Monday morning at 06.

Comment #7 - Posted by: Kenny Laughton at September 22, 2012 7:59 PM

23:26 As Rx'd

Comment #8 - Posted by: fathertyme 34/m/6'/175# at September 22, 2012 8:14 PM

Crossfit Sri Ram Ashram, India

Rajpal 15:32 rx
Narayan 18:40 24"box
Shubham 16:51 rx
Gautam 17:27 rx
Uttam 19:45 rx
Vijay Pal 14:40 rx

Nice work out for teens and the little guy.

Comment #9 - Posted by: Rashmi at September 22, 2012 8:21 PM

I love these WODs with different elements.

Comment #10 - Posted by: Pete Easterly at September 22, 2012 8:23 PM

@Bingo-

I'm a health teacher--I tell my students NOT to drink/smoke/take drugs....really because their brains have not fully developed, and even experimenting could harm them for the rest of their lives......my question is "what the heck are you talking about?" Moderation....one cigarette won't kill someone...one drink of alcohol won't kill someone....however, one "hit" of Meth may. People don't smoke in moderation--nicotine is addictive. Alcohol can be addictive. What about moderation of Pop? Many, many studies have linked pop to obesity because of the sugars....As far as exercise like you state....friggin walking is moderation--I would love to see people "walk in moderation." To be fair though, I've never used the word "banal" in a sentence--so you are most likely more intelligent than I am---either way, it is saturday, and I've been watching some football and drinking in moderation, so it is what it is. I will give Sunday'w WOD the absolute best I can in the afternoon. Hopefully you will also...Have a good one.

Comment #11 - Posted by: Mike A. at September 22, 2012 9:13 PM

M/29/136#

Scaled box jumps to 24", rest Rx'd

Me: 18:19
MD: 19:33

Comment #12 - Posted by: Keen-NZ at September 22, 2012 9:34 PM

Will be great WOD!

Comment #13 - Posted by: Paciek at September 22, 2012 10:30 PM

i am currently deployed to afghanistan and for this whole deployment i have been weighlifting every other day and doing crossfit every other day on a 6 and 1 routine...when i was deployed to iraq i did crossfit everyday on a 6 and 1 routine...today when i was in the gym weightlifing, i came to a pivotal moment and decided that you cant have both worlds and i would have to dedicate myself to one or the other...CROSSFIT IT IS!

Comment #14 - Posted by: Mike W. at September 22, 2012 10:45 PM

Sub for wall climbs?

Comment #15 - Posted by: Brynn at September 22, 2012 10:54 PM

@15, I'd say prop your feet on the 30in box and do 5 decline pushups.

Comment #16 - Posted by: E at September 22, 2012 11:20 PM

M/31/72/200

Rx'd

18:22

Comment #17 - Posted by: SeanP at September 23, 2012 1:01 AM

@14, I currently am doing both. Why would you say that you can't have one without the other? With crossfit I have come to the conclusion that just doing the WODS is not enough. One also has to take time and effort in working on PRs and form. I just have to make sure to listen to my body and ensure I am not overtraining.

Comment #18 - Posted by: D at September 23, 2012 1:04 AM

m/33/5'10"/165

14:15 as rx'd

great Wod R.I.P Sergeant

Comment #19 - Posted by: Ram at September 23, 2012 1:21 AM

17:27

Comment #20 - Posted by: Fred m/38/176/75 at September 23, 2012 1:49 AM

@14, I currently am doing both. Why would you say that you can't have one without the other? With crossfit I have come to the conclusion that just doing the WODS is not enough. One also has to take time and effort in working on PRs and form. I just have to make sure to listen to my body and ensure I am not overtraining.

Comment #21 - Posted by: D at September 23, 2012 2:50 AM

M/26/5'11''/180lbs
18:15 Rx

Comment #22 - Posted by: Stephen at September 23, 2012 3:24 AM

18:48
the older I get the dizzier I get. does anyone now how to keep from getting sick on the rolls. I know it was only three but I think I have a problem I get sick on the swings now.

Comment #23 - Posted by: zak at September 23, 2012 4:23 AM

@23 it helps to stand up between each roll and also to spot an object as you come out of the roll to focus and stabilize yourself.

Comment #24 - Posted by: Aaron at September 23, 2012 4:35 AM

20:04
Nice gash on left shin from 1st set of box jumps.

Comment #25 - Posted by: ART/M/43/5'5"/148 at September 23, 2012 5:09 AM

I used to work with Adrian, one of the best guys I've ever known. Glad to see others will know of his sacrifice. I miss you buddy, RIP EZ.

Comment #26 - Posted by: Craig at September 23, 2012 5:12 AM

rx: 20min

Comment #27 - Posted by: NZ/M/32/5'10''/150 at September 23, 2012 5:19 AM

14:56 good workout!

Comment #28 - Posted by: Al at September 23, 2012 5:46 AM

M/48/69"/200#

Scaled box jumps to 20"

16:03

Pre-injury, "moderation" is viewed as another word for "sandbagging." Post-injury, "moderation" is respected as another word for "wisdom."

Comment #29 - Posted by: J.T. at September 23, 2012 5:53 AM

BEST. WORKOUT. EVER!!! This is just so fantastic, I can't even get over it. I'm going to do this one outside on my grandfather's property today; I'll bring a plyo box along, and toes-to-bar will be done on a tree limb. :D

Comment #30 - Posted by: Ariel at September 23, 2012 5:56 AM

Looks like fun!

As for mobility, I know about Kstar's website, but I am currently deployed and my internet will not load videos, what do you all suggest? Is there any mobility WOD written out like a normal WOD? I've been searching for like a daily yoga WOD, or something of the sort but with no luck. Any help is appreciated!

Erik V

Comment #31 - Posted by: erik v at September 23, 2012 6:02 AM

23:30 as Rx'd

Comment #32 - Posted by: GIPPER at September 23, 2012 6:28 AM

15:59 Rx'd
M/32/178/71"

RIP Brother, De Oppresso Liber

Comment #33 - Posted by: Drew at September 23, 2012 6:31 AM

Fair winds and following seas on your journey warrior!

Comment #34 - Posted by: Apolloswabbie 072 201 48yoa at September 23, 2012 6:34 AM

Miss ya "Easy".......Thanks CF.

Comment #35 - Posted by: Chad at September 23, 2012 6:47 AM

A former Army vet from my hometown... RIP SFC! Job well done! I can't wait to meet these heros some day!

Comment #36 - Posted by: Angie at September 23, 2012 7:04 AM

Are women doing 30" box jumps as well? I've never been clear if box jumps are scaled in height for women...

Comment #37 - Posted by: Kristina f/29/122/5'3" at September 23, 2012 7:05 AM

Fair winds and following seas young Hero.

Comment #38 - Posted by: bingo at September 23, 2012 7:05 AM

Is doing the forward roll without the handstand an acceptable scale? I'm WoDing on my own and can barley do a controlled handstand.

Comment #39 - Posted by: Moe at September 23, 2012 7:11 AM

Mike A.,

LOL! Read it again this morning through the prism of CrossFit, health and fitness research, and injury (illness) prevention (and hopefully without the filter of any post-moderate consumption issues).

I would note, though, that your point about alcohol abstention is well taken. Please realize that I discuss only cardiac risk with regard to the "tippling point", although one could make a very good case that the balance of ALL risks associated with alcohol consumption more than balance any cardiac benefit; but that was not the thrust of my point.

Comment #40 - Posted by: bingo at September 23, 2012 7:12 AM

M/155/5'6"

23:50 rx

No pull-up bar. Had to use a rafter in my basement

Comment #41 - Posted by: Mike H at September 23, 2012 7:13 AM

Had to mix and match..

7 rounds

3 forward rolls
5 wall walks
7 Med ball sit ups - throw ball to a target 10 ft away, 5 feet high
30 DU's

20:00

Comment #42 - Posted by: texinma (m/43/5'7/148) at September 23, 2012 7:38 AM

Female age 33, 105 lbs
Rx
10:20...

Comment #43 - Posted by: Nikki Cook at September 23, 2012 7:56 AM

M/28/5'8"/160#

15:26.
Subbed high knees jump + air squat for box jumps

Comment #44 - Posted by: Aaron at September 23, 2012 7:57 AM

Hi,
what are the women's perscribed weights?

Thanks,

Comment #45 - Posted by: Moe Kelsi at September 23, 2012 8:20 AM

Pulled something in my scapular. Can't turn my neck freely to th right. Should I try to wrk out tmro? I took sat and sun off as rest, heat and ibuprofen. Any ideas?

Comment #46 - Posted by: Angiestone 50 yr 115 5'3 at September 23, 2012 8:45 AM

Is there a good sub for this entire workout? None of it reaally lends itself to the equipment/space I have available.

Comment #47 - Posted by: Matt at September 23, 2012 8:59 AM

Moe Kelsi,

Touche.

Comment #48 - Posted by: bingo at September 23, 2012 9:27 AM

Hi,Matt. Can you not do the wall walks? if not, you can do walkouts from a push up position or off the knees. Even try getting up the wall as high as you can thats another option. You can do leg raises if you really have nothing to hang off of. As for the box jumps, jump with knees to chest or jump straight up in the air

Comment #49 - Posted by: Amir at September 23, 2012 9:42 AM

37/m/186

As prescribed except I did 36" box.... Kick my butt but fun nonetheless

Time: 21:51

Happy CrossFitting!!

Comment #50 - Posted by: Antoinne at September 23, 2012 9:52 AM

21:29 as RX'd

40/205/6'1

Comment #51 - Posted by: Todd at September 23, 2012 9:52 AM

18:42 RX

36/205/6'2"

This was a fun one...box jumps are slow. I tore my achilies tendon 12 months ago doing BOX jumps, and then re-tore it again three months later slipping out of a trailer. Needless to say...i am very cautious about my Box Jumps these days...

I love the Change Up with the forward Rolls!

Love and Light,

Garrett J White

Comment #52 - Posted by: Garrett J White at September 23, 2012 10:06 AM

16:45
Mod: 24" box.
Don't have a 30" at my gym, great workout though. Adrian kicked my a**.

Comment #53 - Posted by: Colin at September 23, 2012 10:08 AM

m.32.69.170;
20:15;
sub'd 10x 30" decline push-ups for wall climbs;
all others as Rx'd;

after set 3 05:45;
after set 5 12:15;
after set 6 16:10;
after set 7 20:15;

Comment #54 - Posted by: djf at September 23, 2012 10:25 AM

21:52 rx'd - Good one!

Comment #55 - Posted by: Jason Rose at September 23, 2012 10:54 AM

rx'd - 32:23

43/222#/71"

Comment #56 - Posted by: jamdrew at September 23, 2012 11:57 AM

I love the varied workouts. I have been building workouts for my sons football team for conditioning and these are fun additions.

Comment #57 - Posted by: Jennica at September 23, 2012 12:03 PM

M/35/154lbs/5'9"

As Rx'd in 21:42

Comment #58 - Posted by: Jean-Jamil Rojer at September 23, 2012 12:04 PM

44/m/176cm/73kg

As rx'd

21:59

Comment #59 - Posted by: Memuc at September 23, 2012 12:05 PM

Any sub for a forward roll?

Comment #60 - Posted by: CoachG30 at September 23, 2012 12:06 PM

12:30 Rx'd
Did it after my snatch workout.
Fun workout!

Comment #61 - Posted by: Amir at September 23, 2012 1:38 PM

great wod!

didn't measure exact time and jumped up 6 stairs staircase but took me roughly 15 mins..

Comment #62 - Posted by: Milan at September 23, 2012 1:46 PM

F/34/130lbs/5'6

Nice WOD for our open gym today; scaled the box jumps to 24", rest Rx'd.

18:21


Comment #63 - Posted by: Jody H. at September 23, 2012 2:16 PM

scaled down to:
Five rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 24" box

Comment #64 - Posted by: Jason Crocker at September 23, 2012 2:26 PM

RIP
M/33/183#/68"
30:20 rx'd

Enjoying my first week of Xfit. Its a challenge. Cant wait for my numbers to get better!

Comment #65 - Posted by: Dustin T at September 23, 2012 2:27 PM

scaled down to:
Five rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 24" box
20:41

Comment #66 - Posted by: Jason Crocker at September 23, 2012 2:32 PM

Holosight on a fifty cal really? Nice!

Comment #67 - Posted by: matt at September 23, 2012 2:43 PM

subbed wall climbs for 50 jump ropes
everything else as rx'd

17:27

Comment #68 - Posted by: Matt Patt at September 23, 2012 2:47 PM

m/42/5'8"/175

Scaled to 24" jumps
all else as Rx'd

30:20

Comment #69 - Posted by: Mike A. at September 23, 2012 2:51 PM

m/30/5'7"/140lbs

24:03 Rx'd

RIP Brother

Comment #70 - Posted by: Mike S. at September 23, 2012 3:16 PM

Sean 16.52
Lorie 17.42

Comment #71 - Posted by: sean snyder at September 23, 2012 3:27 PM

why is everyone doing "wall walks".....it says wall climb ....Am I doing it wrong or is everyone else?wall climbs really started to blow

Comment #72 - Posted by: cole at September 23, 2012 3:37 PM

M/43/225

28:00

Getting my carcas up the wall 35 times seemed harder than expected.

Good variation with this WOD.

Comment #73 - Posted by: Eric at September 23, 2012 3:51 PM

My error...meant to add..

RIP warrior

Comment #74 - Posted by: Eric at September 23, 2012 3:53 PM

scaled box jumps, all else as RX'd

Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 18"

21:00

Comment #75 - Posted by: Saganamooo at September 23, 2012 3:58 PM

F/51/5'6/125
28:30
Rx except 24 " box jumps
Wall climbs were killer

Comment #76 - Posted by: D.S. at September 23, 2012 4:24 PM

23:45 rx'd

Hooyah, brother. May you rest easy.

Comment #77 - Posted by: Adam m/5'11"/200# at September 23, 2012 4:43 PM

TKA over 5 months ago, Progress is good, no jumping. 6 month Ortho checkup this week
Modified
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Knees to elbows
9 Step-ups, 24” stack of bumpers
14:58
M/54/6’/204
RIP Fallen Warrior

Comment #78 - Posted by: Pete In Sun City at September 23, 2012 4:45 PM

Escanaba, MI
F/46

I did puppy dog from brand-x, the forward rolls made me nauseated due to sinus congestion, but what a fun workout!! 23:26
5rft
first 3 rounds did 3 forward rolls and then 1-1
3 wall walks did my best just to get up there
5 knees
7 jumps to 24" box

Comment #79 - Posted by: Jody at September 23, 2012 4:46 PM

As rx'd
17:03
RIP Adrian Elizalde

Comment #80 - Posted by: sebastian m/43/180/6'2" at September 23, 2012 4:50 PM

M/34/510/175
27:43
RXed
RIP. See you in Valhalla.

Comment #81 - Posted by: GDP541 at September 23, 2012 5:00 PM

As rx'd 21:42. RIP sir.

Comment #82 - Posted by: Kurt M/38/185 at September 23, 2012 5:09 PM

23:20

3 rolls
5 Wall Climbs (1st 4 rds = Wall Climbs, last 3 - 20 HSPUs)
7 TTBs
9 30" BJ

M/52/190lb

Comment #83 - Posted by: Mazzone, Chantilly at September 23, 2012 5:12 PM

M/33/5'6/166

As Rx: 25:45

Comment #84 - Posted by: Aldo V. at September 23, 2012 5:43 PM

Army crossfit!!
M/35/5'10"/200 : 20:09

M/32/5'9"/170 : 21:10

As RXed

Great workout.... Hooooah Army Crossfit!!!

Comment #85 - Posted by: SFC AB at September 23, 2012 5:43 PM

As rx'd 11:03. RIP Seargamt hua

Comment #86 - Posted by: Don Dirkin at September 23, 2012 5:54 PM

14 min. Changed tumbles to 225 pnd bench press and wall climbs to wall pushups.

M/24/6'2"/215 pnds

Comment #87 - Posted by: Tristan S at September 23, 2012 6:11 PM

M/42/74"/200 lbs

24:21 rx'd

Comment #88 - Posted by: Cope at September 23, 2012 6:26 PM

7 rounds
3 rolls
5 wall climbs
7 kte's (sub'd)
9 box jumps, 24" (scaled)
22:05

Comment #89 - Posted by: scfd1_9607 at September 23, 2012 6:39 PM

age 22 bw 170

13:55
-scaled
5 rounds
3 forward rolls
3 muscle-ups
7 step-ups (20 in.)
9 toes to bar

still recovering from my ankle injury. i tried muscle ups without false grip. did that for two rounds then had to go back to using false grip.

Comment #90 - Posted by: Chris S at September 23, 2012 7:42 PM

7 rounds:
3 rolls
5 jumping pull ups
5 toes to bar
10 double unders
19:20

Finished with 16K KBS: 10,10,10 alternate with 10,5,5 push ups

Comment #91 - Posted by: TRC at September 23, 2012 10:43 PM


Sub'd bench w/ step + #45 plate on top for 30' box.

I think I did an extra round b/c I miscounted (so my time was possibly 25:12).

28:14

Comment #92 - Posted by: Julio V m/34/5'6/175 at September 23, 2012 11:02 PM

Rx'd
16:40

Comment #93 - Posted by: Squbi at September 24, 2012 3:32 AM

Rx'd
13:29

Comment #94 - Posted by: phill 37deg21'41"N 118deg23'43"W at September 24, 2012 4:59 AM

I did a different WOD on Sunday afternoon:
7 rounds of 7 OHS (bodyweight) + 2 rope climbs
M/ 38/ 134 lbs/ 5'-6"
18:55
I made this WOD up in the spur of the moment walking to the gym.. I wasn't sure if I'd do it because i kind of hyper extended my elbow playing with Kendall at the park the day before.. but I as going to warm up and see how it felt... it was o.k.
I did all sets of the OHS unbroken, until the last set and then I did 4 + 3. I might have been able to do 1 or 2 or possibly all of them, but I was shaking a bit and felt it smarter to just take a few seconds and finish all reps out with good form and all the way down.
I DID use wrist wraps. (I used 135 lbs for all sets)
Rope climbs were taxing. I think that the heavy weigth on the palms was pre-fatigueing the grip a bit. I tried to do the first one pretty quickly after walking over there, and then take like only 10 seconds break and then jump on the second.
GREAT WOD.

Comment #95 - Posted by: Anton at September 24, 2012 7:36 AM

Rx'd
23:08

Wall walks got tough!

Comment #96 - Posted by: deaner at September 24, 2012 8:04 AM

M/5'9"/209lbs
Started Crossfit 120920

Modified:
2 rounds knees to elbows, 5 rounds hanging straight leg raises
Wall Climbs just with the legs, kept arms stationary
No box so just jumped to touch 8' ceiling

(26:17)

Comment #97 - Posted by: Waldo at September 24, 2012 8:30 AM

RIP SOLDIER
RX.10'50"
CROSSFIT SP BRASIL

Comment #98 - Posted by: rafael fernandes at September 24, 2012 9:14 AM

23.33 Rx

Comment #99 - Posted by: Gareth at September 24, 2012 9:20 AM

1807 @ home

Comment #100 - Posted by: Jdisch at September 24, 2012 9:42 AM

NPR: Sorely dissapointed in your ability to report accurately about CrossFit Kids. Bicep Curls? Really? I question your ability to report accurately about ANYTHING if you're going to flippantly make up information about something that so many are intimately knowledgable. Ridiculous. Also, enough with campaign coverage.

Comment #101 - Posted by: Benny at September 24, 2012 9:57 AM

11:52 RX'd It was an honor SFC Elizalde.

Comment #102 - Posted by: BH2 at September 24, 2012 10:52 AM

17:19 as Rx'd

Comment #103 - Posted by: Jetté 43/M/5'11"/17 at September 24, 2012 11:07 AM

23'31": 24" box
RIP Sgt. Elizade and thank you for serving and protecting us.

Comment #104 - Posted by: Justin at September 24, 2012 11:12 AM

Doing it in a forrest, i adapted it a bit

7 rounds
5 squats
6 inclined pushups
7 hanging leg raise (could not toe to bar)
9 box jumps 70 cm.

About 25 mins.

Comment #105 - Posted by: Kasper denmark at September 24, 2012 12:08 PM

M/24/175lbs
as rx
13:10

Comment #106 - Posted by: rex at September 24, 2012 12:37 PM

As rx'd.

17:15

Comment #107 - Posted by: James M/30/5'7"/155lbs at September 24, 2012 12:40 PM

24" box

15.10

We will remember.

Comment #108 - Posted by: Nathan/m/165#/1979-since2008 at September 24, 2012 12:50 PM

24:38

Comment #109 - Posted by: myles456 at September 24, 2012 2:30 PM

18:15 as rx'd

Comment #110 - Posted by: MAGNUS M/26/5'8/160 at September 24, 2012 2:30 PM

M/43/5'8"/170

As Rxd, 14:58

Comment #111 - Posted by: Jon Craig at September 24, 2012 2:46 PM

21:06

Comment #112 - Posted by: Randy M/36/155 at September 24, 2012 2:50 PM

26'' box
35:40

Comment #113 - Posted by: lucio1928,M/40/184cm/96kg at September 24, 2012 6:09 PM

M/22/5'11"/185

29:06.2 RX'd

Comment #114 - Posted by: Miles Forks at September 24, 2012 6:17 PM

Rx'd 25:37

Comment #115 - Posted by: Biff05 at September 24, 2012 8:25 PM

m/17/5'11"/185
17:20
switched wall climb with muscle ups

Comment #116 - Posted by: Ryan Richard at September 24, 2012 8:36 PM

As rx'd 27:09

Comment #117 - Posted by: simswhilljr at September 25, 2012 4:26 AM

Back squat: 4x5, ended at 255#

WOD: 12 Min AMRAP
3x/2x Wall Walk
10x Dumbbell Clean (45/30)
200m Run

Tom: 6 + 8
Caitlin: 6 + 13

Comment #118 - Posted by: NGT at September 25, 2012 4:37 AM

as rx'd

23:45

RIP Adrian. Thank you for your service and my thoughts are with your family.

Comment #119 - Posted by: Bells at September 25, 2012 5:44 AM

Nearly killed me to do 5...wall walks were the worst. First time doing them

rx'd but only x5

19:13

M/21/150

Comment #120 - Posted by: Josh at September 25, 2012 7:57 AM

M/37/6'0"/255
13:59
switched wall climb w/ 5 incline push ups
box jumped at 18"
felt good. rolls were a first. but time to build a taller box.

Comment #121 - Posted by: berb at September 25, 2012 10:35 AM

M/34/6'1"/195

19:35 as Rx

Comment #122 - Posted by: Brian at September 25, 2012 10:53 AM

@23 - It sucks getting old - at 44 I can push my daughter on the swing but will puke after a couple of minutes. I also felt dizzy in the rolls - though it was cause I was gettting over a cold.

Anyhow
M/44/172/5'11
Rxed - 28:20
my walks were pretty crappy, hard to get rythm for the ktbs

Comment #123 - Posted by: tom at September 25, 2012 10:54 AM

33:57
f/30/127/5'6"
Wall climbs are no joke, they took me forever.
24" box, I'll try the 30" next time.

Comment #124 - Posted by: kim at September 25, 2012 11:00 AM

Jeff @ 2.0
12:16

Comment #125 - Posted by: Jeff & Charity @ CF Snohomish at September 25, 2012 2:13 PM

7 Rounds
10 Burpees
10 Pullups
10 T2B
10 Box Jumps
32:37

Comment #126 - Posted by: Aaron at September 25, 2012 3:31 PM

God Bless our Troops!
Rx'd_ 28:13

thanks HQ for all the hard work.

Comment #127 - Posted by: Mike P._ m/32/185lbs/5'7" at September 25, 2012 3:44 PM

M/35/5'4"/147lbs
As RX'd
13:29

Comment #128 - Posted by: Matt Burritt at September 25, 2012 3:58 PM

RIP Brother

Comment #129 - Posted by: dakota cardosanto at September 25, 2012 5:32 PM

m/45/177
20" box jump
34:24
wall climbs were very difficult.
may God comfort the Elizalde family and give them peace. I am thankful.

Comment #130 - Posted by: Rusty at September 26, 2012 3:56 AM

7 Rounds
10 Burpees
10 Box Jumps
10 K's to E's
10 Squats
17:54
Then
25 PushUps

Comment #131 - Posted by: dyagg at September 26, 2012 5:16 AM

7 rounds
10 Burpees
10 Box Jumps
10 K's to E's
10 Squats
17:54
Then
25 Push Ups

Comment #132 - Posted by: dyagg at September 26, 2012 5:21 AM

M/42/187/6'0
Rxd 25:10
Ooh rah

Comment #133 - Posted by: rshert at September 26, 2012 6:16 AM

M/23/5'10"/173

24:32 as rx'd

Comment #134 - Posted by: T. Swihart at September 26, 2012 7:45 AM

5 rounds, 22:00
Forward rolls made me extremely dizzy, I have a gymnastics background from when i was younger so no problem with form on the rolls. Wall climbs slowed recovery as being inverted. RIP

Comment #135 - Posted by: Hank at September 26, 2012 7:48 AM

M/33yrs/72"/180#

26:56 - as rx'd... wall climbs kicked my butt!!!

Comment #136 - Posted by: mike at September 26, 2012 10:26 AM

M/27/5'6"/160
AsRx/

16:43
I felt great! The picnic table top may be a tad under 30"

Comment #137 - Posted by: Bobbo at September 26, 2012 11:03 AM

21.42. Wall climbs did 4 rounds, then switched to 10 50lb thrusters. No-one there to catch me when I fell....

Comment #138 - Posted by: BigMoon at September 26, 2012 11:08 AM

41min
PR first time
209lbs

Comment #139 - Posted by: lucien at September 26, 2012 5:00 PM

m/38/5'9/178
WU @ Triangle
21:37
Did w/others in class
HS walks pretty tough. Need to keep lumbar tighter.
Forward rolls not bad, but easy to get dizzy
T to B & BJ not bad.

Comment #140 - Posted by: jrm at September 26, 2012 7:01 PM

C-
@ CFS
12:01
24" BJ

Comment #141 - Posted by: Jeff & Charity @ CF Snohomish at September 26, 2012 8:40 PM

5 rounds
3 forward rolls
3 wall climbs
7 toes to bar
9 box jumps 67cm box
19:40

Comment #142 - Posted by: DPL at September 27, 2012 3:10 AM

45:21 as rx'd

Comment #143 - Posted by: Gravy at September 27, 2012 4:30 AM

45:21 as rx'd

Holy cow...wall climbs were tough

Comment #144 - Posted by: Gravy at September 27, 2012 5:33 AM

Subbed 3 Wall Climbs per round vs. 5

21:55

Comment #145 - Posted by: TJO 185/45 at September 27, 2012 5:36 AM

As rx'd but I think it was 24" box.
Then ran 3 miles. Luke

Comment #146 - Posted by: Ajax at September 27, 2012 8:31 AM

as rxd @ HCHS

19:53

Comment #147 - Posted by: ferb44 170# at September 27, 2012 10:02 AM

M/23/170/5'9"
17:40 rx'd
Really a nice workout :)

Comment #148 - Posted by: Eskild at September 27, 2012 10:29 AM

19:15 Rx
Wall climbs, done correctly, turned out to be the hardest part of the WOD!

M/26/6'/181
Camp Clark, AFG

Comment #149 - Posted by: Andrew at September 28, 2012 2:34 AM

m/22/5'10"/153
12:37 32"box, rest rx'd

Comment #150 - Posted by: Sandro at September 28, 2012 10:47 AM

33 yom, 190 lbs


23:37

Comment #151 - Posted by: Jeff Weltmer at September 28, 2012 3:29 PM

M/52/153/1-1-06

As Rx'ed

24:24

With a heavy heart and humble thanks.

Comment #152 - Posted by: bingo at September 28, 2012 4:44 PM

Rxd
M 48/87kg/6ft
18:15 great work out, legs to toes was fun... :)

Comment #153 - Posted by: jtotch at September 29, 2012 3:19 AM

Warmup:

Shoulder mobility
Crossfit warmup

WOD:

14:36

Post-WOD:

3 rounds of:

15 K2Es
50 DUs

5:40

Comment #154 - Posted by: savetheh at September 30, 2012 9:34 AM

"Adrian"
FR: x3
WC: x5
T2B: x7
BJ: 30" x9
7 rounds, 23:00
Wall climbs were mostly singles, everything else unbroken.

Comment #155 - Posted by: Harpo m/45/5'7"/145 at September 30, 2012 4:27 PM

m/6'2"/200lbs/42

23:18

Comment #156 - Posted by: Cope at October 1, 2012 8:43 PM

23:21

Comment #157 - Posted by: Steve at October 2, 2012 5:47 AM

16:48 - The rolls made me really dizzy and the wall climbs got much harder as the rounds went on.

Comment #158 - Posted by: Edwin 29/M/68"/170 at October 2, 2012 6:06 AM

M/45/5'11"/195

3 rounds

3 front rolls
5 wall climbs
7 toes to bar
9 24" box jumps

15:25

Comment #159 - Posted by: nutfam at October 2, 2012 6:07 AM

As rx'd, 17:21.

This was pretty fun. Wall climbs were the toughest part, they are just slow. And they are like burpees - resting in between them didn't seem to help, it was better to try to knock all 5 out at once. Unbroken T2B.

Comment #160 - Posted by: Mel 39/m/5'10"/175 at October 2, 2012 1:57 PM

M/23/5'7/150

15'18 Rx'd. Great workout! Wall climbs got pretty tough the last two rounds

Comment #161 - Posted by: John D at October 2, 2012 7:37 PM

F/42/5'6"/145

3 rnds, thighs to wall, 20" box

15:04

Comment #162 - Posted by: mom to five at October 3, 2012 5:43 PM

22:48

forward rolls very disorienting

Comment #163 - Posted by: MikeyPaul/m/31/170 at October 3, 2012 7:08 PM

f/5'4"/118/37
18:45

Comment #164 - Posted by: jaycee at October 4, 2012 10:32 PM

24:27 scaled to 5 rounds

1st round I lost an extra few minutes because I started with three sets of three forward rollls instead of just a single set of three. Otherwise, all was rx'd. there was a long walk to the bar for the TTB's which also ate some time. Wall climbs were definitely the hardest part

Comment #165 - Posted by: clark at October 5, 2012 4:03 AM

as rx'd 28:22

Comment #166 - Posted by: Saam at October 5, 2012 3:54 PM

but subbed 20" box and did burpees instead of rolls

Comment #167 - Posted by: Saam at October 5, 2012 3:54 PM

M/47/168

21:33 -Rx

Comment #168 - Posted by: Gar at October 6, 2012 6:39 PM

Adrian was the closest thing I had to a brother, just wondering who posted this?

Comment #169 - Posted by: Lance at October 8, 2012 3:19 PM

RIP

hspu with toes on smith machine instead of wall climbs

19:09

m/41/5'8/240

Comment #170 - Posted by: phat boi at October 10, 2012 10:05 AM

Good solid gymnastics WOD. Was shooting for sub 21mins (3 minutes a round) Was able to get 18:37 RX'd :D Wall climbs were soooo brutal lol

Comment #171 - Posted by: Jason H. 23/M/5'8"/147lbs at October 22, 2012 2:50 PM

Good solid gymnastics WOD. Was shooting for sub 21mins (3 minutes a round) Was able to get 18:37 RX'd :D Wall climbs were soooo brutal lol

Comment #172 - Posted by: Jason H. 23/M/5'8"/147lbs at October 22, 2012 2:51 PM

subbed 3 dips and 5 squats

19:49

Comment #173 - Posted by: Manchild at October 23, 2012 6:09 AM

18:56 7 rounds scaled - 5 rounds as rx'd then last 2 rounds subbed wall climbs with 20 towel pull ups (1 round) and 20 press ups (1 round) due to shoulder inj.

Comment #174 - Posted by: zenoperegrinus at February 19, 2013 10:54 AM

17:15
m/21
6'4 250lbs

Comment #175 - Posted by: erick at March 5, 2013 10:54 AM

Rx'd

27:55

Comment #176 - Posted by: Alex/M/22/6'0"/181 at March 5, 2013 11:25 AM

27:35
25" box
wall crawls deviously deceptive :)

Comment #177 - Posted by: JBR M/37/5'9"/158# at March 5, 2013 7:29 PM

wall crawls fooled most of us.

21:43 but with 24" box.

introspection, like alcohol, is best in moderation. best just to get on with it.

Comment #178 - Posted by: daddyo at March 6, 2013 7:08 AM

14:34 RX

Was a really fun workout, harder than what I initially thought, but right up my alley in style of workout.

Comment #179 - Posted by: Lauren beyers at March 9, 2013 5:37 AM

Subbed 26" Box Jump, only one that was available, otherwise Rx'd.
14:13
RIP

Comment #180 - Posted by: vic* at March 13, 2013 8:31 PM

M/28/5'9"/160lbs
18:55 Rx
RIP Adrian
(Subbed toes through rings because I didn't have a pull up bar in my garage...lame I know)

Comment #181 - Posted by: Derek Louquet at May 5, 2013 7:21 PM

CFWUx1, 50 singles, 10 DUs
32:58

Comment #182 - Posted by: Doug at May 31, 2013 7:33 PM
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