Guy made that 110 look pretty easy, and I liked the instruction to keep the neck neutral. I'm going to try that tomorrow.

Have "lekker" day everyone

I meant a "lekker" day

My W-4 garage gym is being delivered tomorrow, hopefully I can get it installed by night time to do the WOD.

This seems like a very short workout for the day. Is this all we are supposed to do? I'm still new to crossfit so I want to make sure I'm not cheating myself.

M/25/6.2"/80kg

Weighted pull-ups: 3 reps@50kg, x 5 sets

Hey Mike A, good to see a south african here, baier lekker !

35-45-55-60(x2)-60

45-60-65-75-85

M/23/5'6''/160

No reps. Feet touch the ground on every rep of 110 and 99

M/29/140#

kgs: 15-17.5-20-22.5-25x1
lbs: 33-38.5-44-49.6-55x1

M/26/78kg

15, 17.5, 20x2, 20x1, 15
(All in kgs, wanted to finish on a win)

Lekker job Crossfit Jozi!...I'm gonna smash this one "Durban-style"!...

M/30/173
32Kg 5x5

42-52-62-77-82

M/27/75Kgs
5 Sets at 25Kgs

M/40/110/6'3"
Used bands instead of weight
Purple,blue,orange,yellow,yellow
Ran 400's between each set to make up for no weight

m/47/185

25 lbs all sets-strict

Hello fellow crossfitters!
I have a question about the exercises.
I'm a newbee and i just started with crossfit. It looks like the exercises are focused on the back muscles.
I really want to lose fat around my waist. Like today its only a couple of pull ups and i have the feeling that im not burning enough calories. Do i also have to do some cardio after these exercises to burn more calories? Thanks!!

44/m/176cm/73kg

30-35-40-42.5-40 kg

Made rep 3 of the last two sets just barely, with chin touching bar.

Sweet recipe!

39/M/6'6" (198 cm)/245 lbs (111kg)

0-0-0-0-0

Rep 3 on sets 3-5 was a struggle.

35-45-55-65-75(x2)

M/28/72in/200

Did yesterday wod cuz missed 220 points

Then 16 kg for ea rep of todays

1st day to actually gettin back into swing after 3 yr limited workout ability

52-69-69(f)-60-69(f)

And on the discussion of neutral spine, I saw an incredible national geographic video of a cheetah going full speed. It accelerates to 60 mph and it's head never moves. They used 1200 FPS cameras to capture it. Definitely worth a viewing and a great example of nature showing us the right way to do things.

83kg body
20kg weight

Great looking recipe- thanks CF!

16kg + body weight (82kg)
20kg+ body weight (82kg)
22kg+ body weight (82kg)
28kg+ body weight (82kg)
30kg+ body weight (82kg)

any suggestions if you dont have a way to weigh yourself down?

M/22/6'0"/184

25-50-60-70(1 rep then fail)-60

f/30/5'5/123

0-6-10-16-20

(6# was because we didn't really have a good weight belt and I had to randomly hold a dumbbell between my feet)

In kg:
10-15-20-25-30

32.5 kg was my 1RM two 05 of September

To prev comment:
05 september, two month ago

Put a backpack or ruck on and fill it with something like rocks or bricks.

@Rodney - If you are doing the crossfit warm-up it shouldn't be too short. If you take a look at the CF Training Guide and scroll down where they start talking about how they do workout's it's something like this. --O=Olympic weightlifting, C=Cardio, G=Gymnastics--: First day O, Second day C+G, Third day C+G+O, rest, 2ndFirst Day G, 2Second Day C+O, 2Third Day C+O+G, rest, 3rdFirst Day C, 3Second Day G+O, 3Third Day C+G+O, rest. Does that help? That's why some WOD's feel shorter because they only consist of one category in the programming. And now that's just an example it won't and shouldn't be that exact routine every week, for routine is the enemy and variance is key to results in CrossFit.

25-35(x1)-30(x2)-25-25

70#, 80#, 90#, 95#, 100# RX

Solid pulls. Did you see that Dave?

Lekker!

LBS:

20,30, 50(x2),60(x1),55(x1)

finished with 2 sets of 3x40lbs and 1 of 5x30lbs

M/20/5'11/155
25lb
25
45
45
70
Strict

Male 37 5'10" 185

50 / 65/ 75 / 80 / 90 x1 (2 attempts)

#17 - Stelios

Working a specific muscle doesn't cause fat to be burned in that area - you can do 5 thousand crunches and not lose belly fat.

At least 90% of losing that belly fat is diet. Read about the Zone diet, it works well.

40-50-60-70-80

Today's body weight, 170#

35-40-42.5-45-52.5(2)
body weight 175.
rx'd

M/26/5'10"/190#

As rx'd in lbs.: 55-55-55-55-55

Weighted pull ups
45lbx3
90x3
95x2 90x1(f)
80x2 70x1
45x3

M/23/170

Lbs. 25, 70, 60, 60, 70(f)

M/23/5'7"/165

45-70-90-110-90

#27
Try this link. Hope it helps
http://relativestrengthadvantage.com/7-ways-to-add-resistance-to-pull-ups-chin-ups-and-dips/

m/34/223
10/15/20/25/35
rx'd
might have been able to go a little higher

followed with
4 rounds for time:
400m run
25 sit ups

14:35

36/M/67"/168

75-95-105

Palms towards body 110-115-125 (F)

I'm not sure i can eat anything that can taste me back.....

38/m/175
45,65,75,80,90x2

M/19/5'11''/160

35-35-35-35-35

Day 214
M/45/6'0"/190
Made up "Diane" - WOD 121123, then moved into today's WOD - as RX'd (although I am still a bit weak pulling in the vertical plane)
1. 15
2. 20
3. 25
4. 20
5. 20 (2-1 broken)

@ #17 - Stelios: That's just today, sure you can run a bit or even work on the Oly lifts and technical lifts, but some days you'll be so smoked you wonder how you're going to get up off the floor. Diet is most important in shedding body fat. I've been on CF since may and have dropped quite a bit of fat as well as 2" in my waist... and I eat a lot (of good food) and a occassional beer to help me remain sane. Happy CrossFitting!

M/37/5'6"/68kgs = 150lbs

1. 30kgs, 66lbs
2. 35kgs, 77lbs
3. 37,5kgs, 82,5lbs
4. 40kgs, 88lbs
5. 1 rep at 42,5kgs, 93,5lbs "PR"

BW 135.6 today

75,80,80,80,80

Not quite as heavy as 9/1/11, but the third rep was feeling really tough today so I decided to stay with a weight that I knew I could do for 3 solid reps each set.

Finished with 5 sets of 5 bar MU's & 3 weighted pulls with 50 lbs

My buddy and I read a Froning interview and he was asked what was the worst WOD he's done: Pyramid Double Helen...so naturally we wanted to do it and did!! WOW!

1200 meter run
63 kettle bell swings 1.5/1 pood
36 pull-ups
800 meter run
42 kettle swings
24 pull-up
400 meter run
21 kettle swings
12 pull-ups
Time: 29:20 m/37/190
Time: 29:10 m/37/170

RE #17

#53 hit it good in terms of loosing bf its all about the diet.

In terms of this being "just a few pull-ups"

Something many crossfiters seem to ignore or not understand is that a strength day like today can be exhausting. Not every workout is like fran. Todays 3 rep weighted pullups includes 5 rounds that is counted... the reps before hand warming up are not counted just like a 7 of 1 day.

Shorter work outs require a longer warm up, especially this time of year if outside is 40 degrees =). If you are concerned about burning calories a low intensity warmup of a 2 mile jog should do it. Just understand its not all about calories in calories out that is the societal norm that crossfit rejects with science, and education.

One last thing on strength days. Everytime you go to that bar today it shouldnt just be knocking out a few pullups. it should be 'fuck' not again, how many more of these things are left!!' = high intensity. If you gotta rest 5 minutes between sets so be it. As far as long term recovery on strength days: you may recoup quickly physically or so you think, but your CNS may take 3 days to recover.

Cheers!!!

35#
45#
55#
55#
55#
Awkward due to having to place weight in a huge duffle bag.

M 38/5'7"/130

25lbs x 3 x 5

Bodyweight 179#
3 Reps Each
27 / 37 / 43 / 51 / 61

Combination of 7lb chain, plates, and kettlebell hence the odd weight numbers:

Bodyweight: 211
30, 30, 35, 40, 40, 45 as Rx

70,135x2,90,100,90

M 43/5'9"/175lbs

f/28/5'3/124

45# for 1 rep then dropped to 35# for 3
35#
35#
25#
25#

Any body who has watched the snatch video and knows a thing or two about the snatch, is there a reason you wouldn't start out with a wider base rather than having to worry about jumping to a wider base?

m/41/6'4"/229

BW x 1
BW x 2
BW x 2(with kick)
BW x 2(with kick)
BW x 2(with kick)

25-30-35-40-45#, strict

M/27/5'10"/180

35
45
55
70
75 (2+f)

M/42/185/72"
26
44
53
70.5
70.5

m/42/5'8"/175

10/20/25/35/40
ring pull ups. as strict as possible with neutral spine.

M/30/175

1. 44 lbs

2. 49 lbs

3. 55 lbs

4. 60 lbs (2) 55(1)

5. 55 lbs

M/27/5'8"/80kg
3-3-3-3-3
20-25-30-35-40kg

15,20,25,25,30lbs as rx'd

M/5-7/165

45-90-95-100-100 (lbs)

Ndaddy

M/6ft/82
24kg
32kg
40kg
48kg
56kg failed!

I only have a 16,24,32 kg KB so combo's of weight was limited

M/39/6'1"/260 lbs
3X35lbs
3X45lbs
3X45lbs
3X50lbs
3X50lbs
Then day 3 of couch to 5K. I also am a newbie and did not know about the pairings of C, O, G etc. for work outs. Thanks for all the info and direction on here for us who are in our own garages.

20, 30, 35, 40, 45

I weigh 200lbs
+25lbs, +25lbs, +35lbs, +35lbs, +45lbs

Could have easily done more, but I was time crunching today.

M/17/185/5'11"
70/80/85/90/95

Subbed the CF Pickens WOD:
"Nate"
2 mu's
4 hspu's
8 kbs (70 lb. DB)
12 rds. + 2 mu + 1 hspu

M/31/210 lbs

0lbs
10lbs
15lbs
20lbs
25lbs

Had to kipp the last couple sets.

@65: The feet are closer together in the starting position so you can get the most power out of the legs as well as for stability.

29/M/5'10"/170lbs

25,35,45,50,50

First time doing this, only started crossfit a few weeks ago. I should have started heavier probably

M/31/190/72

50# vest and added weight around waist.

50-60-70-75(2x)-60

m48/6'/185#
in kg, 14,18,20,22,25

pull ups my weakness but stuck at it...can always learn and do better

M/36/5'4"/146lbs
65, 85, 85, 90, 90.
Squats 5x3
225, 225, 235, 235, 235

M/6'2"/211#

5x5 - 45,50,55,60,65

Did sets of 5
25/30/30/37.5/37.5
Ran 11:50 1.5 mi pr before

53-58-63-68-72 (using KBs with ring webbing) then 3 sets of 3x45# strict pullup with plate in between legs.

M/28/176lb

#54-#64-#84-#94-#104(f)-#94-#84-#64x5-#54x8

25-40-50-60-60. Then did 5RFT of:
500 meter row
35 abmat sit ups from CFE.
19:54.

40, 65, 80, 100, 90, 65

Thanks Kevin for getting me off my fat, lazy a$$.

cale M/21/6'1"/170
5-10-15-20-25(1 with assist)

kelley F/47/5'3"/132
5-10-15-20-25(2 with assist)

we both tried one rep with 35lbs and failed

2,5kg-3,5kg-4,5kg-5kg-6kg(2)
body weight 96kg

M/22/55kg(121Lbs)

Weighted pull ups
3-3-3-3-3

Kgs : 10-15-20-25-27.5(1)
Lbs : 22-33-44-55-60.5(1)

39/M/5'11"/185 lbs
25 - 30 - 35 - 45 - 55 (tough)

age 23 bw 170

70/75/80/85/90(f 2x)

36/M/190
35-40-40-50-50

25-30-35-40-45

39/M/155
35-45-53-63-70

M/24/6'/160

45# through

M/23yo/6'10"/75kg (165 lbs)

10-12.5-15-18(failed@3)-16 kg
22-27.5-33-39.5(failed@3)-35 lbs

Had to improvise a weight belt using a regular belt with a jump rope, then when 15 kg got too heavy switched to rope. Definitely a "lekker" workout, like the man said. Can't wait for next time we do weighted pull-ups so I can knock 18 kg out.

All 25#

Strict.
20lb db - 3,5,7,5,5

Thanks for the advise!!

20-25-30-35-40
158.8 lbs

2012-12-01: sub 20#vest/25m lunge.
2011-09-01: Sub. 20#vest. 4X10 strict, 1X22 kipping.

3-3-3-3-3
45# Weighted PullUps
Then
15 Dips
50 Weighted Situps

BW, BW, +10, +10, BW

m.32.69.170;
25-25-35-35-45;

25# (3)
25# (3)
35# (2)
25# (2)
25# (3)

25 reps kipping afterwards

M/20/175

60-70-80-90-100(2)

34/F/5'8"/140ish

10
15
20
25
30

frog-kicked my way up on the last 2 sets. Not pretty, but achieved full range of motion...

70, 80, 85, 95, 95(4)

90/95/100/105(PR)/107.5(PR)

Jeff @ work
90# overhand
100# underhand

M/25/5'9"/170

25-35-45-50-55

overhand up to 85 lbs @ 200 bw
cheers

M/40/5'11/207

(kg) 0-2.5-5(2reps)-5(2reps)-5(1rep)

Pretty pathetic .
10 lbs-5
15 lbs-3
20 lbs-2/10 lbs-1
20 lbs-2/10 lbs-1(f)
15 lbs-2/15 lbs-1 (f)
All strict, on rings. Awkward holding mult dumbells of differing sizes btwn my feet

m/23/5'8"/158

12-16-22-27-44 lbs - all strict

Will make these regularly, figured I could hang plates on my waist using an old karate belt, these are though!

70, 90, 100, 100, 105

55, 60 x 4 sets

51/M/180
25 lbs
25 lbs
35 lbs
35 lbs
35 lbs

40kg, 88#
42kg, 92.4#
44kg, 96.8#
46kg, 101.2#
48kg, 105.6#

My previous post was weighted dips not PU
PU: 53#, 70#, 75#, 80#, 85# Rx

20-25-30-40-45(x2)

M/45/5'7"/210

10-25-35-45(F)-35-35

M/ 38/ 134 lbs/ 5'-6"
As Rx:
quick warm up
3 strict pullups + 3 chest to bar pullups
Concentrated on using full ROM and dead hang pullups for all of these:
3 x 25 lbs weighted pullups
3 x 35 lbs
3 x 45 lbs
3 x 55 lbs
3 x 65 lbs
3 x 70 lbs (I used a split grip)
3 x 70 lbs + 3 x 45 lbs (I used a split grip)

Post WOD: I did sets of walking lunges with bar in front rack position. I would do 10 steps alternating. 55 lb bar, 75 lbs, 85 lbs, 95 lbs, 105 lbs, 115 lbs
a bit of stretching and a little FS and hang squat clean to thruster sequece.

M/168/5'7"/32
45lbs, 70, 80, 85, 90x2 (f)

M/22/5'11"/183

45-50-55-60-65

had to re-grip after each rep on the last one

55-65-75-90(pr)

Kg 20 20 24 24 28(1) 24(2)

m/24/5'10"/163

25-35-45-45-45(2)

On min every min style. 70,96,96,96,70

5-17.5-20-22.5-25-30-35-37.5 failed on 2-37.5-40 failed on 2

Previous

45 70 failed on 3 so did 1 more 60 65 65

Tonight...all sets at 45...should've checked this before I did

m/39/5'9/174
CFWU-3. Superman. Burgener.
55,62.5,67.5,75,80
Not room for much more if any. Good job using hip contraction to get chin over bar.

9/1/11:
50,55,60,65,70

M/39/5'8"/150

50, 60, 65, 75, 80

M 22 1.94 93kg

25kg, 30kg, 35kg, 35kg, 30kg

12kg(26#)-15(33#)-15(33#)-17.5(39#)-20(45#)

75-80-85f-85-90

bw 165

30, 40, 45, 50, 55

M/23/6'1"/174lbs
45, 45, 70, 90, 115

52/m/186

1st since surg. 50/55/60x3x3. weight swingin next to suture's a bit un-nerving...

25-30-35-35-None

Did eight pull-ups with no weight from a dead-hang position for my last set.

M/27/5'11''/200

35, 45, 55, 60, 65(f)