Chest up, strong back

Suggestions: arch her back, stick her butt out and let her hamstrings do the work load.

start with a lumbar curve, pull her shoulders back and put her head in a neutral position.

Chest up & back (shoulders back & down), keep weight back on heels, and shoulders & hips rise in parallel fashion when below the knee.

Lighten the load and work on your form.

Chest up, close your eyes, and smile

Base, feel, wiggle, arms like ropes, CHEST, BACK, drive. Namely, chest out, butt out, and get a good back angle.

BINGO IS COMING!

Work on the three B's, boobs, back, and butt. Chest puffed out ,back (shoulder blades punched together) and get that butt low and use legs rather than her lower back.

M/24/5ft10in/155#

Fell behind because I slacked off during Christmas. Did the "Michael" workout with some subs:

120x strokes on rower
50x good mornings
50x situps

27:46

Did I just read a CFJ article that contained a picture advocating bicep curls? I thought functional movement = two+ joint movements.

"squeeze her armpits"

@6

Human Performance cues. Sweet.

Neutral spine

M/29/143#

Rx'd 44:59

Should've scaled down.

(for future reference)
Round 1: ~21mins
PU: 12,10,8
FS: 12,10,8
TB: 10, singles, sadness & pain
PC: 5, maybe one round is enough?
Round 2: ~24mins
PU: 6,6,6,6,6
FS: 12,10,8
TB: 10,10,5,5
PC: 5, super singles

Big chest, head down. I like her hip position.. hamstrings engaged means the back doesn't take all of the work. I disagree with the low butt comment (smitty, comment #9). It's hard to tell, but she might be on her toes, if so then I'd say "weight on your heels" or "peel your toes up".

chest up ! wiggle toes !

Drop that ass....chest up....find a spot on the ceiling and look at it...use your legs not your back

First crossfit wod. Finished in 39.31
Really struggled with the toes to bar.
Reminded of how far I've fallen after 5 years without exercise. Rather, how much room for improvement there is ahead of me.

Runing on treadmill
30 Pull-ups
Front squat and power clean with 40 kgs

37:50

38:41 rx

As RXD M/25/195#

29:32

m/44/5'6"/140

subbed 35# dumbells
29:19

44/m/176cm/73kg

Two rounds for time of:
Row 800 meters
30 Pull-ups
95 pound Front squat, 30 reps
30 Toes-to-bar
95 pound Power clean, 30 reps

28:49

Every exercise broken. Weak pull-ups, maybe still tired from yesterdays J.T. (2 min PR) and it's day 5 of continuous WODs without a rest day. Tomorrow I will rest.

33:38
PC tough.

M 31 77kg 5'9

Scaled to 40kg FS and PC.
TTB on rings, PU on rings.

Did not like!!!

33:50
TTB 10,8,8,4
FS 15,15
PU 10,10,10
PC 10,10,6,4

33:45

m/47/185

35:25

As rx'd

34:47

M/33/6'2"/195

M/27/130
35:22
Run @ 12km/h and 11.7km/h
Scaled squat and clean to 27kg
Toes-to-bar lacking a lot of form
Second run killed me

Rx'd
54:43

Rest cycle
M/55/6’/205

im guessing this all starts fom the ground? as in no rack used for bb movements?

Male/ 22yrs/ 75kgs

Did as described in title.

30:29

Absolutely painful! Honestly - kudos to those that manage to do this WOD in less than 25 minutes... I think I can get to about 25-27

Glad to see I wasn't the only one suffering thru this one. Great WOD, HQ
Had to sub & scale some for time. All lifts at 95#:
800m row
30 back squats (95#)
30 pull ups
30 knees to elbows
30 power clean
400m row
15 pull ups
15 back squats
15 KTE
15 PC
27:57

Male/28yrs/185cm/80kg

BIRTHDAY WOD!
Rx'd
43:18

Had to quit at an hour as there are too many people in my 1/4 of a tent gym with no equipment. I got through the first round in 27 mins but had to work with others to get equipment. I should scale down as I am no where near able to do 30 straight pull ups or toe to bars, just too weak; I tried very hard. What should I scale down too; I am getting discouraged to my overall strength or lack thereof.

50 Burpees

Short, actionable cues. You can't tell somebody a novel and expect them to remember.

"Chest up" would more than likely fix this athlete.

Merry Christmas!!

29.56 - 1 round

painful

Awesome wod, destroyed me. On vacation been training about nine days straight. Definetly need rest felt it today.

Rxd 35:04 give or take a couple of seconds.

M/33/6'3"/218

Male 25 years, 80 kilo, 179 cm.
2 rounds 36:39

I'm done now ;-)

Wod today is a half of a wodwich. Wodwich is a wod sandwiched with runs at both ends

I'm with Ben...painful...only 1 round minus run and clean. Still have holiday brain :-). I'll tackle it better tomorrow!!

M/40/5'11"/205

800m run
30 jump-pullups
30 front squat @35kg
30 knee tucks
30 power cleans @35kg
400m run
15 jump-pullups
15 front squat @35kg
15 knee tucks
15 power cleans @35kg

27:41

2012-12-27: Sub 4rnds of 400m/15's@29:37.(95#)

26:15 I was pretty uncomfortable the whole 2nd round.

M 42/185/6'0"
39.16.
1 rnd 18.49.

The front squats punched me in the face!!

26:42

get that butt down!

34:50 Rx'd unpleasant

38:34

Runs a little over 800m. Pullups and T2B quick, FS sets of 10, but PC's just ground me down today.

30 mins

2 rounds:
800m row
20 pull ups
20 front squat 50kg
20 toe to bar (pretty crappy looking towards the end both set)
20 power cleans 50 kg

this one made me want to pass out a couple of times.

wicked WOD

M 42/205/6'

M/28/97kg

26.05

F Sq and PC at 95lb
No chin up bar so rows and horizontal knees to shoulders

This one hurt during the workout but I felt great after some recovery (another easy 800M and stretching and food).

Scale to 95 lb. otherwise Rx- 31:45
M 5'10" 155 44

M/36/5'4"/146lbs
As RX'd
37:52

1rd, then had to stop, couldn't fight off the vomit! 13:37. This newbie is hurtin!

M/32yrs/5'8"/187lb

44:14 as rx'd
PC tough, first few PC reps felt like they were going to fly out of my grip!

I did a slight variation.

Two rounds for time of:
Row 1000 meters
135 pound deadlift, 30 reps
30 Toes-to-bar
95# pound Power clean, 30 reps

29:31

M/23/165#

32:08

Used 120# for FS and PC
Great WOD!!!

41:17 as Rx
Threw up in my mouth a little during last round of cleans.
Good WOD though.

Ain't gonna lie.....killed me. Lifted me up, slammed me on my head, and let me lay there to die. As with most WOD's, I wanted to quit halfway thru, but pushed to the end.

As Rx'd...47:53

All of it sucked. Wish I had done better but oh to the emmer effin well.

m/42/5'8"/175

2 rounds
800m run in 6" of fresh powder
30 pull ups
115# FS
30 Knee to elbow
115# Power Clean

Stopped the clock at 46 min. and still had the last 30 of the K t E and power cleans....I just wanted to finish, and I did, and didn't care about the time today. One of those days.

wow! wat a work out!

ran 800m
30 pull ups
30 front squats (110lb)
30 toes-to-bar
30 PC (110lb)

50:43

M/20yo/5'4/148

toes to bar: pl. explain the movement/exercise

mamma mia 42'20
completo

m/22/5'8/160

Front Squat- up to 320#
Power Clean- up to 255#

Two rounds for time of:
Run 800 meters
30 Pull-ups
115 pound Front squat, 30 reps
30 Toes-to-bar
115 pound Power clean, 30 reps

Time: 29:52

M/29/180

as described

38:54

got to see my soul leave my body for a minute after this one

great WOD!

28:30. Pack scaling from CrossFit BrandX. Used rings because of lack of a bar.

Chest up, tight core, maintain lower lumbar curve!!!

I felt pain in my back when I saw this. Shoulders back, chest high!

She looks pretty fit to me.

If she was cleaning that weight I would like to see her back more... butt down, knees back

But if she is deadlifting I would want her falling back. and shoulders parallel or more behind the bar. I don't know this athlete so her lumbar spine maybe acceptable given her experience.

How much weight is on that bar? She looks like a good Athlete!

M/30/5'8/150

Scaled to 95#

Sub run with 50 DU

Turned it into 30 AMRAP.

1 round + 30 toe to bar

Cleans were awful...would of take me another 5 min to finish 2nd round...

M/38/205/5'10"
Runs on treadmill ~ 4:00 each
Front squats 10-10-10
Pull ups 12-10-8
Hang Cleans 12-10-8
Knees to elbows 12-10-8
Both sets were the same
43:30

Lunch time WOD so I gave myself a 20 min time cap, just enough time for 1 round.

1 RD
Run 800
30 p/u
30 FS @ 85#
30 Knees to Chest
30 PC @ 85#
19:45

didn't look so bad on paper but that was horrible.
I was done after one round (took 26 minutes)

m/41/6'4"/229

After a week off from CF today's WOD was just what I needed...great combo of movements.

39:33 @

800m run
30 Pullups w/ band
95# front squats x 30
30 leg raises
95# PC x 30

27:12
only had 60lbs for squats and cleans. subbed v-sits for toes to bar

m/23/250/6'

RX'd 41:50

32:40
Mod 95lb squats n cleans

My fingers feel like falling off....any tips on getting a stronger grip?

34:47

M/26/210
800m row
30 pullups
115lbs FS x 30 (10,10,10)
lying down leg raises x 30
115lbs PC (15,15)
lying down leg raises x 30
115lbs FS x 30 (10,10,10)
115lbs PC x 15 (10,5)
800m row
35min's
DIED!!!!

m/27/6'2"/250

37:00

Sub run for 800m row and hang cleans for power cleans. Dont judge me.

30:57 as rx'd

only time for 1 round. 18:30

52:30

Two rounds for time of:
Run 800 meters
30 Pull-ups
95 pound Front squat, 30 reps
30 Toes-to-bar
95 pound Power clean, 30 reps

49:45
The whole second round was horrible.

Scaled the second round as I felt like I was dieing.

m/30/6'0"/225
2 RFT (puppies scaling w/ added weight on FS and PC)
600m run
20 beginner pull-ups
65# Front Squat 20 reps
20 Knees to Elbows
65# Power Clean 20 reps

23:38

Male 27/5'9"203lbs

First time doing a WOD. Buddy got me into Crossfit from my gym. He told me it is very humbling, and he was right. I broke it down into 2 rounds with 5 min rest in between.

I had to break each set of FS, PU, T2B, and PC in to 10s to complete the 30 of each. Round 1 was a time of 26:54. Round 2 was a time of 32:13. Total time of 1 hour 8 mins (13 min) if you count the 5 min rest between rounds.

I'm a natural runner and been weight lifting for 3 years so the 800 meters and strength part wasn't a problems. I'm used to taking breaks between sets to rebuild strength. That's not what crossfit is about. I'm hooked. Can't wait for the next WOD

39:03. 800m row due to snow. Two grey band pullups 30/20. 95 lb. front squat 30/20. 30/20 lying toes to bar. 95 lb. power clean. stay here, but run if you can and go faster.

m/18yrs/175lbs
30:57 115lb fs and pc
in the snow

41:02

29/195/6'0"

Rxed 25:30

22/98/5'2"

Rxed 27:01

36:10
95# Front Squat & Clean
Just glad I made it through both rounds.

34:03 as rx'ed

this whole thing sucked so much.... 115lb is so light, and still kicked my butt

m/26/175lb/5'9

M/25/6'0/200

RX'd 37:37

Seemed easier on paper...

2 rounds:

1000 meter run
30 Pull Ups
30 front squats @ 95lb
30 Toes to Bar
30 Power Cleans @ 95lb

31:20

M/52/193lb

working off Christmas cookies!

43/m/185
as rx'd

29:35 whew!

F/34/5'6"/130 lbs

Assisted pullups and 35 lbs for FS and cleans.

33:31

Tough one.

Santi- 34:21 as RX'd

Tara- 34:18 75Lb, 30 pull ups first rd, 20 on second rd, hands rip

Ski- 30:21 RX'd done at the sweat box

SANTI

used 95 lbs for FS and PCs
around 29 minutes

RXd M/24/72"/195#
-30:14

23:02, 1 round, 95lb FS & PC (27 Dec '12)

m/23/250/6'
I was wondering why people were crushing my time so bad, they usually only beat it by a small portion. but i did power snatches LOL

35:11 @ 85lbs

Rx'd
27:17

M/41/193

21:11

Only one round. Scaled weights to 95lb. KTE instead of toe to bar.

As rx'd 24:47. Grip was going on the cleans.

25:24

As Rx'd
58 min.

As Rx'd

FULL WOD

60 min.

38.33
Rxed,

first, make sure she can lift that weight. then, warm up with bar only to fix proper form and body position. chest out, shoulders back, weight on heels.

2 Rounds
800 Meter Run
20 PullUps
20 35# Dumbbell Squats
20 K's to E's
18:59
Too crowded to do cleans.
Need to do them next time
Good workout

48:38 Rx'd props to Todd Walters for blasting my time after ripping his hand open at the beginning of round 2!

f/45/5'2"/129
two rounds = 30:13
800m run
30 jumping pull-ups
45#bar FS, 30 reps
30 toes almost to bar
45#bar power clean, 30 repa

Scaled to 95# FS & PC
43:54
Rough after holiday indulgences.

Subbed 100 tuck jumps for 800m run
Scaled to 74# barbell front squat & power clean

Two rounds for time of:
100 tuck jumps
30 Pull-ups
74 pound Front squat, 30 reps
30 Toes-to-bar
74 pound Power clean, 30 reps

34:26

Did this rx'd finished at 27:10.
M/32/185/5'10"

WOD~54 minutes.
No excuses. First time doing crossfit and I'm sold on it...

scaled version
two rounds for time:
600m run
15 pullup
115# front squat 15 reps
15 toes to bar
115# clean 15 reps

17:42

20 year Male, 200lbs, 75lb barbell

run around block 4 times (hopefully 800meters)
30 pullups
30 front-squats
30 toe-2-bar
30 clean and jerks

it took me over an hour! 1:20:00

Geez, that was harder than I thought. It took me forever...50:47.
M/28/189/5'8"

Round 1
800 meter run
30 (15 assisted pullups)
115#front squat X 30
30 toes to bar
95# power clean X 30

Round 2
800 meter run
30 assisted pull ups
75#front squat X 30
30 toes to bar
95# power clean X 30

29:31

Subbed 3 rope climbs for each set of pull-ups. Everything else rx'd.

Rx'D
28:24

Time - ~16.00
Notes: 65lbs HPC and front squat. Only one set of exercises bookended by 800 m runs.

Time - ~16.00
Notes: 65lbs HPC and front squat. One set of exercises bookended by 800m run.

26:45

2x
800 meter treadmill run
30
Lat pulldowns @ 187 (rd 1) 163 (rd2)
Subbed 70lbs on front squat
Subbed 90 lbs on power clean
Subbed 40 leg lifts off a bench

30min

29:42

60# Front Squat/Power Cleans

T2B were horrible!

M/22/6'0"/182

Rx'd and 30 minute time limit,

1 round + 14 pullups

M/44/73"/260#

Subbed 15pu + 15 ring dips for 30pu to protect an injured elbow. Runs were unknown >800m. Can not guarantee toes actually connected w bar for all reps. Otherwise Rx.

51:33

52:04

Male. 6'. 158lbs...30:36! Rxd! Get up!

Rx 24:10

M/22/5'11"/183

36:49.9 RX'd

27:34 RX'd, great WOD! Have a great new years Crossfit community!

M/33/5'6/168

Scaled Wod:
Two rounds for time of:
Run 800 meters
30 Pull-ups
95 pound Front squat, 30 reps
30 Toes-to-bar
95 pound Power clean, 30 reps

32:51

My first WOD to post
M / 37 / 5'10' / 173

Two rounds
Run 800 meters
30 Pull-ups
115# front squat, 30 reps
30 situps
115# power clean, 30 reps

44:45

33:37 FS destroyed me i thought the pc would be the worse but no the fs was horrible.

95# for front squat and cleans
hang power cleans instead of power cleans since still working out back issues.

38:50

39:43 as rx'd.

Grip shot. 2nd 800m run was probably the hardest 800 m I have run to date. I was messed up from round 1 and it was snowing outside and it was like running in soft sand. Almost started walking... almost.

Day One.
800m
PU: 10, 5kip, 10grav80#
FS: Bar x30
TB: 15, 15leg lifts
PC: Bar x30
800m
PU: 10 singles w/kip, 20grav80#
FS: Bar x20.
Day one. Planned 40 minute max. Lots of scaling but stayed relatively loyal to the program.

Two rounds for time of:
Run 800 meters sub spinning 2000m(aprox100rpm 3:30)
30 Pull-ups
86 (39kg) pound Front squat, 30 reps
30 Toes-to-bar (2ºround hanging leg)
86 (39kg) pound Power clean, 30 reps
38:00

sub 1K runs for 800m. Otherwise as rx'd. 34:48.

Scaled Wod:
Two rounds for time of:
Run 800 meters
30 Pull-ups
95 pound Front squat, 30 reps
20 Toes-to-bar
95 pound Power clean, 20 reps

30:21

Thought this was pretty bad, but seems everyone agrees this was a tough WOD.
(Used rings for pull ups and t2b)

27:45 as Rx

M/168#/6'/38yrs

Front squat e power clean with 100 lb (45 kg) I did in 46 min I was broke from the power clean ... I don't have technique and I Soffered to much with them ... !! But I will be better ...!!

Two rounds for time of:
Row 800 meters
30 Pull-ups
95 pound Front squat, 30 reps
30 Toes-to-bar
95 pound Power clean, 30 reps

28:41

44min Rx'd

35:15
100lbs barbell

58:24 this was pure torture!!

31:49

M/37/5'8"/180

32:30 rx'd

Horrible.

46:07 as rxd

1st 10 mins was like "oh s@#t!" this is gonna suck. Good Wod tho!

Rxd
1 hr 5 min
T2b killed me-slick Pullups bar killed grip
Also lost time talking to kid I coached now a marine
Well worth the lost time I was dying anyway

(Male/20/159Pds)

Did this exact WOD.
43:48
Struggled with power cleans i was waisted ...

66 minutes of misery, glad i did it tho

m, 29, 6'5", 230

Much tougher and longer than I expected, could only get FS in sets of 5 on 2nd rd. So impressed seeing the folks in the 20-30 min range!

38:40 as rx'd

tougher and longer than i thought. holy grip is gone.

Getting over a cold tried to workout to get it out of my system ran out of energy...did 1 set instead of 2

27:33

51/M/184
75 lbs
42:20

M/28/174lbs

31:22

Kick my but!!

M/28/174lbs

31:22

Kicked my but!!

Way harder than it looked... 105# for me.

32:30. Nice way to start the new year!

Stop

Two rounds for time of:
Run 400 meters
15 Pull-ups
95 pound Front squat, 15 reps
15 Toes-to-bar
95 pound Power clean, 15 reps
16:49

Hi,

I have done this with slightly lower weight - 100 pound and since pull up bar was occupied, I did it with TRX.

Got it done in 31 mins.

I am glad to see i was not the only one who had a "good time" with this one.
27/m/165/5'9"
Ran 2k to gym
2x everything except run @95# squats and cleans
Ran 2k home
50min (includes warmup time at gym)

I am glad to see i was not the only one who had a "good time" with this one.
27/m/165/5'9"
Ran 2k to gym
2x everything except run @95# squats and cleans
Ran 2k home
50min (includes warmup time at gym)

use proper shoes

Day 248
M/45/6’0”/190
Made up WOD on 130103-Thursday
As RX’d – 2 rounds for time of:
Run 800 Meters
30 Pull-ups
115# Front Squat x 30 reps
30 Toes to Bar
115# Power Clean x 30 reps
Time: 40:22

I should have scaled this monster more, thought it was going to kill me.
M/ 52/ 6'3" / 185 lbs
2 rounds:
Run 800 Meters
30 Pull-ups
95lb front squat x 30
30 Toes to bar
95lb power clean x 30
50:16
Time: 40:22

14:17 - 1 rd...wee man's bday so had to cut short

Scaled wt to 65#

second round turned pull ups into lat pull downs and ghd sit ups for t2b (had to save the hands)

41:52 blah!

Drop that bar!!! No alley cat in my box. Now, set up with a "lower butt", "chest up" so the neutral spine is maintained, keep the "back strong" and try again. Alley cat = bulged disc.

Two rounds for time of:
Run 400 meters
15 Pull-ups
95 pound Front squat, 15 reps
15 Toes-to-bar
95 pound Power clean, 15 reps

16:51

m/34/5'8"/180lb

as rx'd

25:52

tried to get sub 20 minutes, first round took me 10 minutes, last round killed me

m/39/5'9/182
CFWU-2. HSPU instead of PU 2nd. Superman. Burgener. DU.
36:28
Pretty bad. Didn't push hard on much of anything, even PU. Felt tech was good on FS. Only 5-7 at a time last round. Pwr cleans mostly 3, short break, 2 then longer break. Better when I remembered good shrug. Whole WOD hampered a little by whatever's going on w/right side of lumbar area.

M/29/180cm/73kg

32:55

22:19 as rx'd

1 set

15:48

M/30/68"/135 lbs

used 85# for the front squats adn the power cleans

Did one full set then through 20 toes to bar before being pulled out early for a meeting

25:58

30:28
Didn't bring chalk, so I lost a lot of time on pull ups and toes to bars. This was a really tough workout.

37:45 as Rx'd

First round was a shade below 15 minutes. The final set of cleans took 6+ minutes unfortunately.

34'46"

52/m/186

Scaled to 95#, bike vs run (1600). 41:17

35 mins bar weight 120 assited pulls

32:58 Rx

treadmill
neutral grip jumping pu

51:43

m/42/5'8/240

only 1 round

25:03