Is her time real?? 9:40 is insane! I will have to see it to believe it.

Broke my ribs this weekend...the pain in my ribs is less than the pain of not being able to do this workout.

Positive spin is 4-6 weeks of serious mobility.

These guys have a jet for workout equipment?!$%... Now that is a box I need to visit.

no wod demo? that is my favorite part of the daily post!

2.15 sec/rep? Wow. Very impressive.

What a cool picture! Pulling a Hornet-just awesome!!

Does anyone know if many women attend rob o's strong man certifications? I'm really interested.... But not if I'm the only girl. Well kind of sti interested just because it would be a great cert. please let me know!!!!

Steph--We usually get 10 women out of 50 people. I'm struggling like crazy to get more women involved. In fact, the focal point of the seminar is the scalability of strongman movements. ANYONE can do it regardless of age or gender.

If you come to a seminar and walk away unhappy--I will refund your money.

Rob Orlando just posted! That's why I LOVE CrossFit!

20:30 sec
Rxd used a 30" box for last round.

new ink on Orlando's forearm?

No WOD demo??

No WOD demo? Sad!

Rob Orlando that is a heck of an offer to her. Its nice to see that man keep up the good work! Thanks

HAte it when they double park the F/A-18 at the gym

Guys, be careful with the deadlifts...90 reps is a ton of volume, even at 155#. Keep that back tight and scale as needed. Check your ego at the gym door.

Maybe we should call this the dirty thirty? looks like fun; can't wait to crush this tomorrow!

Haha!!! Ok, time to start saving my money cause I know what my next cert is gonna be!!!! Thanks, rob!!!!

Rob-
Thanks for posting!
No way am I a strongman, but would like to train
like one. Father of 3 boys and I will go to your certs. This is why I also love CrossFit!!
Thanks Rob.
Mike

rx'd

23:00

just starting crossfit, usually with this volume of pulling my skin rips on my hands, no ripping this time, glad cause it takes time to recover from broken skin. use alot of chalk

#1: Eric - Her time is most definitely real. I was there watching. And no women's weights for her; straight up 155 lb. DLs and 24 inch box-jumps. Very legit.

Older athletes (40+) beware of the tire flip. Torn bicep tendon in 2010 - set me back 6-8 months plus $$$ to fix it.

Deborah Cordner Carson is an amazing athlete. Her time is 100% legit and I know I'm not going to be able to beat her using the same weight.

30:30 this is my first crossfit workout, I thought i was in pretty good shape, it looks like i have som work to do.

No wod demo? I actually watched this wod demo being filmed at my box..it was awesome...bummed it isn't posted

21:56 rx

Rob Orlando, and Pat Sherwood posting makes up for no WOD demo, Awesome!

Great workout... Smashed it in 18.26 mins first up after 2 weeks off with bruised ribs .

19:47
Some mods, only 85lbs deadlifts, order deadlifts, pull ups, box jump.
Need to lift more next time

27:10
Nothing like a good crossfit workout like this to remind you you are not, in fact, in shape after all.

Rob Orlando, and Pat Sherwood posting makes up for no WOD demo, Awesome!

10:42 to complete . It's been 10 mins since I completed and am still gasping , quality wod

M/47/180

18:46

Whoa....I scaled this one way back. Used bands on the pullups, 95lbs deadlifts (155 would have killed me after about 3!) I didn't even bother to keep time.

m/44/5'6"/140

19:30

16:43min
Scale the deadlift to 20reps my back beeb bothering

Is my first time posting
Best of all fir everyone
God Bless

17:53

26/m/183cm/83kg
time: 16:25
thanks CrossFit!

Time: 18:40
41/189.5cm/115

13'30"

16.11 rx

Hello This is my first time posting.I'm taking the level 1 this weekend and i'm wondering if It's a good idea to do wod.Thank You any other advice is appreciated.

25:15 rxd
72"/210/35yrs

M/42/5'9"/178

Cripe, 32:30 Rx

I have to quit working out alone without music- its too easy to rest. I know I could have done so much better. Anyone ever feel like they are losing performance ability?

M43 / 6'0" / 180
29:49

About 4 weeks into Crossfit and I thought I was in good shape but I guess not. No way I can do 30 pull-ups; I had to start with regular PU, then some kipping and finally some assisted PU withy he machine to get to 30 for each round.

On DL, my wrists were starting to give and could barely hold the grip by the end of each 30.

Any tips?

Oh, and the hyperventilating and borderline dizziness. Lifting has never been such a cardio event for me before Crossfit.

This is a scary one. I'll be doing it at High Noon, which feels appropriate.

Mike - I hear ya. Your mental state is a huge part of this. I think of Austin Malleolo leading the group with his patented slow hand clap right before Fran. Never fails. As a guy who works out alone a lot also, I've got to have my music too. That said, I think I'm going to have to get Austin choppered in personally to scream at me to go sub-30 on this WOD.

F/40/140lbs
24:20
No way I can do 30 pull-ups, had to use machine assist for that. Only 70lbs on the DL - Should do more next time. Like JR, I had trouble with my wrists just hanging on to the damn bar during the DLs.

New to Crossfit M/31/6'1"/180. 28:40 Humbled.

Pull-ups on Gravitron with 45# assist, deadlifts at 135#, box jumps at 20"

27:10

44/m/176cm/74kg

135 pound (60kg) deadlift

13:50

Used half of the time for the box jumps only.

Pull-ups 30-20/10-20-10
DL 20/10-20/10-20/10
Box jumps all singles

CrossFit Münster

M 38/5'11/187lbs

12:04min

as rx'd

19:18

3 RFT
30 ring rows
30 deadlift (135#)
30 box jumps
22:47

#40/Mike: I also workout alone, w/o music, and been there too many mornings myself. I think the alone is the harder part. A few weeks ago my son joined me on a Saturday and we chased each other thru a Cindy workout. Beat my last best by 3 rounds!

M/6'2/190
Used 135 on DL. Could have went faster. More things unbroken, less rest. I got this next time.
19:50

okay my pull ups suck(uneven muscle activation from an injury). I wanted to break less too.

22:57 1 round full pull up reps, rest 20 reps

M/43/6/192
24:23 rxed
I work out alone too. I really plays with ur head. I think really get metally stronger. This way.

Bob

F/33/?/160
24:07 - strict assisted pull ups, 125#, 15" box
Worked at a big box gym with what was available... ugh!

As rx'd, 22:39

To Rob O.-- Maybe if you called it "Strongman Light" and labeled it pink you'd have more of a female showing. SMH!

DCC is ridiculous for her time...

RX: 17:47

Man MY FITNESS SUCKS!!!

M/39/158/5'9"

Did 2 rounds, took several breaks, sucked vapors, and did stup up for the last 20 of Box Jumps on a 20" box. 18:06. Fourth CF WOD in about 7 mounths. I'm getting back into it though.

Can't wait to do it again to see I have improved.

Although there are usually a few other people around, I enjoy the solitude of doing "my thing" without any other human interaction. It allows me to focus and compete against myself.

At WSC w/ G., subbed 75# db deadlifts, 30" box (G used 24"): 26:38. Good WOD. A bar would have been a lot easier for the deadlifts. PUs and boxjumps were really slow.

G subbed 40# db dls and jumping PUs, but had to quit midway through third round to go to work (~24 min).

18:42 RX. I got a lot of work to do(:

Epic pic.

Travel WOD

Run 1 hr for distance

7.30 miles
150 situps

M/40/5'10"/194lbs

25:39 (135 lb Deadlift)

"Grandpa"

I dedicate this workout to my Grandfather and WWII hero Vernon Reed. He was an Army parachutist (101st Airborne) who dropped into the south of France and fought bravely in the battle of the bulge, January, 1945. He was wounded by a German 88mm shell and was awarded a Purple Heart.

http://en.wikipedia.org/wiki/Battle_of_the_Bulge

He passed away this morning at the age of 88.

I love you Grandpa, rest in peace.

22:20
2 rounds
135 lb. deadlift

As rxd
22.43
Kicked my tail

17:20, rx 30" box. Great WOD, just trying to keep up here in Afghanistan.

rx'd

26:32

19:44 rx

38/m/174
Rx 17:38

2013-02-01: sub 10rnds of 10/10/10@18:38. Sub 160#.

M/49/5'8"/212

22:09
RX'd
30X3 PUs kipped
30X3 DL #155
30X3 24" box

Deborah Cordner Carson is crazy fit! What a time!

age 23 bw 170

10:01
115# deadlift
sb band on pull-ups
2 35# and 1 25# platestacked up for box jumps
20 reps of each

slow climb back up but ankle is feeling better

M/40/5'11"/206

Subbed pullups for ring rows.
Deadlift @115lbs.
20" box.

23:03.

M/35/6'3"/200

18:26

22:25

Pull-ups slow today; unusual for me.

Playoff Beard -- very sorry to hear that you lost your Grandfather today. It sounds like he was a real hero and that he enjoyed a long life. My condolences, brother.

First thing this morning

16:38
Subbed 20lb slam ball for Box jumps. Foot couldn't take the impact yet.

-Boz

No WOD demo... :( missed out on my morning ritual today.

Wakes up, watch demo, get out of bed, shower, etc.

13:41 Rx'd

Fun!

Comment #80 - Posted by: Bill M. m/48/5'3"/135 at February 1, 2013 9:13 AM

Thank you my brother.

Scaled to:

Three rounds for time of:
30 Pull-ups
115 pound Deadlift, 30 reps
30 Box step up, 24 inch box

17:19

PB- Very sorry to hear about your Grandfather. It sounds he was a great guy, and that you two were very close. Nice way to honor him with today's workout.

19:45 rx'd. box jumps much harder than i expected.

23 flat. scaled to 25 reps and 135# dl.

Kevin C. -- nice job today. Thought I'd mention that in my continuing struggle against aging body parts I tried my new Tommy Kono knee bands today for the first time and they are great. They are 5mm neoprene sleeves that fit tightly over the knees and provide compression and keep your knees warm (really warm, as in your knees sweat underneath them). Got them from Rogue for about $40 and they make a nice alternative to the Voodoo bands because these are meant to be worn while you're working out, not just for separate mobility work.

Day 277
M/45/6'0"/195
As RX'd - 22:24
Sinus headache and congestion didn't help... hat's off to those breaking sub-20:00 - and for those breaking sub-10:00 - INSANE!

15:39 as rx'd

14:35

No demo? Its a self explanatory WOD but I enjoy watching the demos

20:10

Great workout. Hurt afterwards.

M.38.175.5'10" - Grantham, UK

scaled to 135# DL

25:30

M/24/5'10"/174

17:39 rx'd

21:37 rx - Good WOD.

135# DL, 24:33

f/5'5"/135

18:51 95Lb deadlifts
pull ups with assist of 25lbs.
Great workout!

M/33/5'6/143lbs

16:18 as Rx'd. That was a serious workout, even the box jumps felt terrible.

14:57

I love reading the comments to remember that some of us are human. M/38/6"2"/195 20:00. Assistance for P/U as needed, 130# DL and weight bench for box jumps.I need to get a timer in my basement for exact times.My phone won't play Pandora and have the stop watch running at the same time.

23 175 5'10
20:08 Rx

21:05

Subbed 10 PUs, 10 PUs with a small hop and 10 ring rows per round.
Otherwise as rx'd.

Punishing. My shoulders were still baked from the end of the month.

M/27/1.74m/73kg (portugal) :p

26:17
miss last 5 deadlift grrrr..

PB, condolences from all of Clan bingo. Hugs to Clan Beard.

18:30 or thereabouts

used bands on the pull-ups and #95 DLs

M/19/72"/185

23:05 as rx'd

Comment #83 - Posted by: Kevin C. (M/53/5'11"/175) at February 1, 2013 9:55 AM

Comment #101 - Posted by: bingo at February 1, 2013 11:53 AM

Thank you guys, I really appreciate the kind words.

M/31/200/72

16:30

Whoa momma!!! That was a burner.

M/26/5'10"/180
17:42 as rx'd
Holy forearms batman!

19:19 as Rx'd. A competative time in the comments section for me finally.

Awesome WOD. A sly doozy.

170lb/35yo

20:41 rx

I feel old right now.

M/52/190lb

Subbed 20" box, 23:56..Great WOD! My condolences, Playoff Beard, lost my veteran granddad last year too..fewer and fewer of those heroes left each year.

m/42/6'4"/224

21:42 @

rx'd, except PUs were assisted.

Scaled to:

Three rounds for time of:
30 Pull-ups
130 pound Deadlift, 30 reps
30 Box step up, 24 inch box
50 minutes! This one kicked my butt!
These 16 degree workouts gotta go, c'mon summer!
Loved it!
Nice dedication P.B.!

Great use of a multi-million dollar piece of equipment paid for by U.S. citizens...

M/34/175/5'11"

29:14 as Rx'd

Definitely should have scaled the DL weight.

Scaled to 135lbs and used a 26" box - 17:55. Box jumps blow. The lighter weight on the DLs ended up being a nice break

M/33/165/5'11"

28:38

165 lb deadlifts due to lack of 5 & 10 lb weights.

m/18/185/5'11
12:58
20 pullups
rest Rx'd the rest

This work out kicked my butt!

Scaled down: 3rounds

15 pull ups
20 155lb dead lift
20 24" box jumps

Time: 17:26

m/155/5'10/28

didn't look at post, just noticed sub 10 min in main for this WOD and was like wtf?

don't feel as JV now seeing more "human" times. would also like to see footage from that WOD

13:59 as rx'd, but split lady round in two..15 and 15

worked

m/155/5'10/28

didn't look at post, just noticed sub 10 min in main for this WOD and was like wtf?

don't feel as JV now seeing more "human" times. would also like to see footage from that WOD

13:59 as rx'd, but split lady round in two..15 and 15

worked

27:00

I'm a masters guy so usually try to get close to the elite women's times for comparison. 9:40 is simply one hell of an effort. I was angry at myself the whole time! Good luck in the Open kid!

M/180/41
15:56

22:12 Rx
Should have gotten sub 20. Hit a wall on 3rd round of DL and Box jumps. poor effort on my part. Embarrassed.

m/42/5'8"/180

Condolence's Playoff Beard.

3 rounds
30 pull ups
115# DL 30 reps
24" box jumps 30 reps
23:27

20:39 sucking wind.

17:21

M/185/6'1"/39

rx'd at Fire House
16:45. Sucking wind. Love it.

got others to do it.
scaled to 15reps for all and did jumping pull ups.
"Buy In"
5 T2B
6 Ring Rows
7 Wall Balls 20
x 4 rds

m/42/155/5'7"
1/2 kip, 1/2 jumping pu
95#
24"
18.06

M 42/192/6'0"
17.25 as rxd.

Ok, scaled the pull ups with jumps.
scaled the box jumps to 20"
RX'd the deads
27:11
My ass was kicked. Will learn the kip and it's ass next time!
Never Quit! - Finish Strong!

22 minutes

RIP LCPL EDWARD J. DYCUS
KIA FEB 1, 2012 Helmand Province
2BN 9TH Marines
FOX CO 1st PLT

Eddie I ended up on the floor man. This will be my Hero Workout for you until you get one Marine. We all miss you buddy.

18:56 w a shot of 12 Year old Johnnie Walker as the pre-workout. SEMPER FI

Honor the Dead

M 27/5'11/170

Rx 9:06

M 21/5'7/145

Rx 9:50

Am I not pushing myself enough?

42/male/190 lbs.

Did 2 RDS of 20 reps

Pull ups (round 2 all jumping)

115lbs deadlift
11:08

19/Male/200 lbs

Rx 20:37

M58/185/5'9"

25:30
half the boxjumps as stepups, O/W as RX
Grip on the DL bar was significantly affected by the last round.

M/35/5'9"/150

25:23

3 rds:
30 pullup
30 DL (115 lb)
30 bench jumps

22:01
135# DL
My posterior chain was smoked!!!

I didn't know LCpl Dycus but i saw the post from Corporal Joyce and gave all i had in honor of his memory. I also ended up on the floor.

25 minutes (used bands on strict pull ups)

RIP

m37/220/6"0

Not as RX'ed did 3 rounds of 20 reps, and used 95# for deadlifts, and used 24" box.

15:09

12:47 rxd

one of my fingers is infected and swollen - affected grip.

135lbs

20:26

Hay dias que matás tu entrenamiento. A veces es al revés. Al principio intentás convencerte de que puede ser un trámite. En días como hoy el entrenamiento se encarga de demostrarte lo equivocado que estabas. CrossFit te vuelve humilde.

Some days you kill you wod. Some days is all the way around. First you try to convince yourself it will be easy, you would rush through each exercise like a champ. Days like today your wod lets you know how wrong your assumptions were. Crossfit makes you humble.

3 rounds for time of: 30 Pull ups-30 Deadlift 155lbs (70kg)- 30 Box Jump 24´´(60cm) T: 17:55

20:00 Rx'ed Tis was brutal

m 23 5.5/157
19:53 rx'd

Still shaky, can't type lol

20:04 as RX.

M/175/5'8"/32

After 'The Redhead' as warm up.

I Second calling this the Dirty Thirty. It's a killer of a workout.

As rx'd
21:45
M/29/190/6'
This one hurt!

Is there any way to get the WOD earlier the night before?

26:30 as rx'd
m/28/6'3"/215
felt necessary to take my time on the DL's to keep good form, probably the most awkward lift ever for tall people. only in crossfit will doing 90 pullups be the easy part of a workout..

subbed 135# DL
all else RX
16:17

i wanan see footage of this done at 9.40 thats just insane,there must of been no rest!!

M/57

30 Pull-ups
30 DLs 110 lbs.
30 Box Jumps 20"

3 rds. 20:20

18:05

M/36/5'4"/146lbs
As RX'd
11:27

M/30/5'6/162
19:30 rx'd
No chalk so hands kept slippin....

Are the pull-ups to be done strict or kipping? Didn't know so I did kipping.

Female weight 127 age 28
Time: 33 minutes
30 kipping pull-ups
140 pound deadlifts x30
30 bench jumps
3 sets

43/m/185
as rx'd

17:05

24:51 as rxed

m/18/170

RX'd everything

23:39

had to use a 20" box (and had to wait a bit to use the pull up bar each time)

19:28

had to use a 20" box (and had to wait a bit to use the pull up bar each time)

19:28

m/33/173#/5'8
17:11 prescribed

32:05 Rx
M,30/177#/5'9"
tough one, really a burner.

Rxd18:47

20:45

17:23 pack scaling with 20 pu/rd (purple band first 2 rds, blue last); 30 95 lb DL and 25 step-ups to bench

21.30
Pretty disappointed in my time. I was aiming for 12 mins.. But I guess that was pretty unreasonable for me haha.. I had done max pull ups in the morning so that wouldn't have helped. But still... Disappointing effort, and I will definitely do it again soon!!!
Personal Stats.
Weight 125 pounds
Crossfit 4 months

1 month into crossfit, time 6:36

Low in sleep and felt like crap so scaled to 15the of each and 145#
8:00

Goal was to do them un-broken. Set 1 success, set to sliped #6 pullup and droped on #11, remaining round success. Round the was shot and struggled with all pullips got 2a or then drop. Did rest un-broken

Rx'd 28:21

Three rounds for time of:
10 Pull-ups
95 pound Deadlift, 15 reps
10 Box jump, 24 inch box

5:56

M/36/6'2"/220
20:36 rx'd

M/22/154

17:14

M/5'8"/36/174

Scaled to 30/20/20
155# DL
13:08

Afterwards- 10 min trying to catch my breath while lying on my back!

25:35 rxed

Completed it at gold's gym with my man cesar giraldo. Was the hardest one we've done in a while, we were crushed after it.
Me male 28/5'10"/170lbs 13:24 rx'd
Cesar male 24/5'11"/183lbs 13:19 rx'd

15:35 RX'd

Goal was 15 min. I broke things up at the get-go but was still gassed.

The "Dirty Thirty" is a great name for this thing. Its not as technically correct at the "Nefarious Ninety," but it's a lot more catchy.

M/23/5'11"/170lbs 10:50 rx'd
Couldn't stand up for 5 minutes, couldn't untie the shoes for ten.
Forearms = beyond smoked.

M/28/5'8"/170

135lb deadlifts

20:17

M/5'7"/148lbs 22:54

DeadLift set at 135lbs, in hindsight I should have just RX'd the workout and taken 30min to complete. This one was a killer.

A great test though!

M/34/6'/275lbs
33:05
Did the jumping pull ups from the other day. 30 reps
155 dead lift 30 reps
18" box jump 30 reps
3 rounds..
Chipped at it til finished. I love to hate on my coach for putting thru these but I'm doing them nonetheless..

No excuses, just working it! Thanks

16:15 deadlift 135. No up bar soinverted row with25 lbs plate on chest. I dunno..it worked for me, you know? It wad tough, but made me proud.

17'35" 26/m/195lbs Rx

We subbed todays WOD with Linda: The 3 Bars of DEATH!

Linda: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 RFT
1.5 x BWT deadlift
BWT Bench
3/4 BWT power clean

me -- 38:03 - pr (last time I didn't finish!)

nephew -- 25:59 - pr by more than a minute since dec.

I am so sore...

M/53/154/1-1-06

70 Burpees
60 Sit-ups
50 KBS 1P
40 PU
30 HSPU

14:20 (Massive PR!)

Way to go on the pr bingo impressive time. Beat me by over two minutes and iam twenty years younger.

40/220/6'
49:09
Did assited pull ups with 40#band brown
Deadlifts 115 Box step ups Smoked!

M/45/160
as rx'd 20 min Oy!

15:47 as Rx'd...and I don't believe that 9:40 at all.

23:58
strict PUs, 145 deadlifts

DND/ F-L-S, working Graveyard shift
M/55/72"/210

22:11

As rx'd

M/29/170/5'10"
23:05
Jumping pull ups last 2 sets.

Anyone else with this problem? It's very cold here in NJ and I work out in an outdoor garage. The bars were so cold my hands would seize up. Many grip resets, even in first set. Ideas?

W/44/142/5'4"

27:30

Scaled to:
30 pu terribly broken and weight-assisted
30 dead lifts at 75#, 65# on round 3
30 box jumps, also broken at 15-15, 15" box

M/37/175
Did nine sets of ten on each. Probably not what I was suppose to do. But cranking 30 Deads at 155 wasn't going to fly.

W/44/142/5'4"

27:30

Scaled to:
30 pu terribly broken and weight-assisted
30 dead lifts at 75#, 65# on round 3
30 box jumps, also broken at 15-15, 15" box

And ended up with a very cramped left hand... My grip needs to get stronger!

21:20

First workout in awhile, scaled to:
20 Pull ups, green band assisted first round, blue band next two
20 deadlifts @ 95lbs
20 box jumps @ 18"

M/26/6'2"/225

Rx'd
27:32 that pull-ups were beast.

m/41/5'11"/165

16:51 Rx

retired army 1SG
clarksville, tn

M/25/5'9"/165

19:15 rx'd

m/50/5'5"/148

RX'd

15:15

As rx'd 12:16.

29:34 as rx'd

Second week of crossfit. Definitely have a long way to go. Should have probably scaled deadlifts and tore up my hands pretty good on the last round of pull ups. Feel great none the less!

rxd
m/45
24:23

RX'd: 28:30
M/36/6'03"/265

19:55 rx

14:10

6:06 (1/2 reps)

Subbed 115# dl's

15:48 (pr)

Cfwu x1

3x

15 pullups 140# assist
15 dl 30#
15 box jumps 24"

11:12 - looking at times above I scaled more than needed. Still getting the hang of my limits (and being careful with dl)

Scaled to 107#(48.5kg) deadlift
Scaled to 18" box jump

Three rounds for time of:
30 Pull-ups
107 pound Deadlift, 30 reps
30 Box jump, 18 inch box

23:22
Forearm...

M/30/6'5"/220

16:20, modified with 65# DBs

Rx'd
13:03

Rx'd except for the 20" box jump

24:28

DL's were very hard and box jumps soooo slow. Hey can I step up instead of jump- nah just kidding...

M/55/175

M/25/5'8"/170

13:15 Rxd

And I can believe the 9:40 if it was unbroken or very short rests. I got done with the first set of pull-ups in 30 seconds and my kipping is horrible and not fluid at all.

M/27/70"/180
17:27 heavily scaled
Two exercises I'm pretty weak at: pull ups and deadlifts. Ended up doing 30-20-10 and the box jumps were only around 18" because that's all I could find at my gym.

18:47

F 38/5'5"/105.
28.16
Scaled- assisted pull up, deadlift 88lb, box jump 19".
Crossfit 2 months now :)

There was defiantly some science in this one, it just plain out zapped me.

D/L 185 10 fouls
BJ/PU RX'D
24:15

I'm not sure if sun was factor but this one hurt, I'm still burning fuel 9 hrs later...........Hell Yeah! I'll hit this one again when I'm stressed out.

Awesome pic!! These guys are doing real strongmanwod.com

24:30

M/48/5'5"
22:29 as rx'd

Comment #171 - world-class at 6:36 great job, especially at one month into CF! Would love to see the video.

M 26/170/5'11"
22:01

I am new to crossfit and I really miss bingos excellent explanatory posts and the wod demo videos. They together explain perfectly what I need to do and how to do it.

kelley 17:34 did all pullups (hands ripped in last set) 65# for deadlifts and should have done more.

cale 21:33 155#first round then dropped to 135#

molly 13:38 ring rows, 55# deadlifts

margy 17:03 banded pullups, 35#deadlifts

M/26/6'2"/200lbs
15:22

M/26/5'9"/140 lbs
24:17 99lb deadlift. all others as rx'd. Did this yesterday. My lats and back are definately sore today.

M/29/72/200

Scaled pullup to kipping to assisted x 30
Deadlift 155# x 30
24" box jump x 30

37:07 whewwwwwww... Good workout

12:42

20:15 as rx'd

Dumbbell deadlifts, short improvised box:
19:42 :(

13:48. Scaled to 20 reps, 95# deadlift. F/28/152

Three rounds for time of:
18 Pull-ups
95 pound Deadlift, 30 reps
30 Box jump, 16 inch box

17:07

Split 3 sets 10 reps
Pull ups
155 pounds deadlift
Box jums, 24 inch box

8'58''

Did this one this morning since I couldn't yesterday. First time for this one. Finished in 39:30. Had to use 20" box 'cause its all i have. Dizzy after first round. Humbled. Loved it. Hope to get time more in line with the rest of you.

12:05 w/ 15x each instead of 30 and 135# DL

This one was sick!!!
M/35/5'9"/165#

As Rx'd, actually saw so many "30's" that I did the box jumps on s 30" box instead of a 24"...

Completed in 24:33.

subbed
band assisted pullups
135lb DL

25 minutes

13:48 as rx'd
Box Jumps were slow. DLs and PUs went well.

As rx'd 20:23
That :23 makes a huge difference. Really wanted sub 20

110lb lat pulldown
145 x 10, then 115 for next 50, 125 for last 30
24"

36:07

M/35/160/ Kinda new with cross fit still trying to learn Olympic lifts.muscle ups etc..

17:20 as Rx'd

M/36/5'9"/175

First time posting. Been impressed and motivated by the positivity and support I've seen in the posts.

26:37 with the deadlifts scaled to 110#. Pull ups took about half the time; bar is part of rack in garage so can't kip too much and I suck at pull ups to begin with.

As Rx 13:39

M/6'/168#/38 yrs

27:20, 2 grey bands, stay. 95 lb. deadlift, go up to 115. 20" box jumps with step down, next time 24" box.

27:20, 2 grey bands, stay. 95 lb. deadlift, go up to 115. 20" box jumps with step down, next time 24" box.

M/22/6'0"/180

125# Deadlift; everything else Rx'd.

17:15

18:09

Deadlifts scaled to 115#
Box jump 20"

M/16/145#

M/46/5'10"/189#

Rx'd but omg...27:13 & struggled to do that!

24:15

30-pull ups
30-115# deads
30-24" box jumps

Box jumps I thought were gonna be the end of me, dead lifts were a happy break and pull ups are always fun!

RX'd with exception of 20" box jumps

12:24

m/34/174#/5'8"

M/30/180cm/73kg

15:06

M/44/5'11"/157lbs

RX'd 24:24 still trying to get used to the 6200ft altitude.

47:20 It took longer than I thought it would but I did gain a little confidence in my ability to do the box jumps. My weakness was the pullups. Those seem to take the longest. I started out doing 13 in a row and then it went to doing about 6 sets of 5 or 10 sets of 3 and so on. I think I found a better way to do them now, but I will see how it works in the future. Everything else was a set of 10. I am new so I did not want to burn out, so I tried pacing. The dead-lifts were easier than i thought they were and the box jumps were better this time. I did 3 sets of ten but the last set was a set of 20, so that is a confidence builder.

19:17 @ 105lb DL

15:26

3 rounds
15 PullUps
15 95# Cleans
15 Box Jumps
12:24
I had a cold and was extremely Tired
Then 50 Weighted Sits

29:40
After 12 hr work, Chinese food & beer

M/34/235
17:40 rx'ed
I was hitting sub 5 min. Rd but Last round I fell apart

Made up "Grandpa" Sunday
30 pulls
115# deadlifts 30 reps
30 box step ups 23 inch

16:50

In honor of Grandpa Reed
Salute PB.

Laura f/50/5'7/155

26:30
pullups assisted, 60kg DL,22''box
(scaled 85%)

M/195/6'2"/38

22:30 as Rx'd

dropped weight to 135lbs.

31:26

M/43/174/83

scaled 20

13'48"

15:44 as Rx'd.

rx'd pull-ups
65# deadlift
20" box jump

F/45/128/5'2"

2/4/13: 28.40. rxd.

Ouch.
I need to improve pull ups, why is the pull up such a ahrd movement to improve compared to all other movements.

Scalled DL to 135LB

28:20
M/26/140/5'9

Wing walkers?

20:56 as Rx'd.

First WOD back from being sick. Ugh.

15:51 Rx

Our WOD at Crossfit Dewitt on 2/4/2013.

M 35 y/0 166 Lb. 5'6"

As rx'd, 13:21.

Did step-ups as the foot cannot handle any jumping yet. Did pull-ups: 30 / 15-10-5 / 12-10-8. Broke deads 15-15 for the first two rounds, then pushed thru unbroken the last round. Step-ups were unbroken. This was a gasser, but would have been a total suckfest if it had been 5 rounds.

145 deadlift
Rx'd as prescribed
9:57

18:05

Completed 3/2/13 SYD

Harry: 10 strict PU on rings (shoulder injury), 40kg deadlift 30 reps, 30 box jump 3 tyres. 13:00

Roach: 10 kipping PU on rings, 16kg KB swing 30 rep, 30 boxjump. 18:00

M/22/5'10"/165

14:44 as Rx'd

23:27 as rxd

13:43 as Rx'd

F51/5'6/120
Still sick just got antibiotics so best I could do was
23:15
First round pu's dead hang 25
Next two assisted
DL's 65# x 30
20 inch box x30
Can't wait to try when feeling better

Scaled.
PU: x30
DL: 135lb x30
BJ: 24" x30
3 rounds, 23:00

24:49
as Rx'd

24:04 as rx'd

All reps of last set of box jumps affected by bad cramps in calves. But I managed to work through it.

30-20-10 pull ups, 135lb dl, 24" bj = 18:24

1k run wu 5:08

2 rounds, 21:12. Next time allow more time and go 3 rounds (and go faster). Ugh.

2 rds
20 pull-ups
20 95lb deadlifts
20 24in box jumps
8:08.

Fighting off cold.

18:54 as rxd

scaled jumps above a 63 cm high stick, 70 kg dl, a mixture between butterfly and kipping pull ups-
19 min 16 sec

greetings from austria
33/m/177/80

14:24
deadlifts took up the most time! i lose good form a few reps in.

24/m/155/5'8"

As rx'd
24:15
First crossfit workout ever.

26:05

M/26/5'11/190
9:37 Rx'd

M/22/6'1/200
8:29 Rx'd
Key was breaking it up and not losing the grip.
Pull ups went
Round 1: 15, 15
Round 2: 10, 10, 10
Round 3: 10, 5, 5, 5, 5
All deadlift rounds were 15, 10, 5
Box Jumps Unbroken
Round 2 was done at exactly 5, then last round slowed with the pull ups being broken up

F/34/125#/5'8"

22:12, Rx'd

Pullups were 5 to 10 at a time. Deadlifts 10 at a time. Box jumps were 20/10.

8:46 @ work

as rxd @ CF Change

14:13

m, 227, 6'5", 29

had to skip the jumps to save my knees, subbed in rds of 20 bench at 155 instead, also dropped the pullups to 20 since the bench burned out my arms

23 minutes

m, 227, 6'5", 29

had to skip the jumps to save my knees, subbed in rds of 20 bench at 155 instead, also dropped the pullups to 20 since the bench burned out my arms

23 minutes

Three rounds for time of:
20 Pull-ups
155 pound Deadlift, 20 reps
20 Box jump, 24 inch box

12:34

1/2 reps
9:48

bruised ribs from skiing...pullups not fun

M/43/5'8"/178

Rxd 14:49

M/28/170
26 min rx'd
Tore my hand at 68th pullup. Any tips on what to do with that? Its a pretty big chunk.

M/28/185#/84kgs
14:25 DL @88#/40kgs
8 weeks into Crossfit. Work out at home
Had increasing pain in my left hamstring over the next five days.
Should I have subbed the volume or less weight on th DL.??
Would a tyre flip be a good sub for DL?

Thanks Crossfit

Hey did you move the chalk blocks under that jet?

21 mins; 95lb DL

14:31 after 11 rest day and a travel in mexico. Really fun

M/33/5'7"/168
RX 17:00

m/39/5'9/177
CFWU-3. Superman. DU. No Burgener.
18:22
Managed to do all PU. Did kip instead of butterfly since shoulder's been injured for so long. So, played it conservative & didn't push reps. Could've & should've gone harder on DL. BJ not too bad. Good use of arms & good pace toward end.

Not easy! 20:43. First 25 pull-ups unbroken which I was happy about but it left me gassed right away.

2 sets

16:28

m/34/5'8"/175lb

13:56 as rx'd

this took me a lot longer than I thought it would

32'29"

52/m/185

22:04

20:47 rx

2 sets

scaled to 105lb deadlift

26:30

M/47/6'/195 lbs.

Scaled pull-ups to 30-20-10. Still learning to kip. Can't do that many strict pull-ups.
95 lb dead lift
18" box jumps (don't have a box built. Used our raised spa.)

25:26

neutral grip jumping pu

36:40

m/42/5'8/240

did half of everything

10:57