Friday, 25 Sep, 2009

Posted by Mandee on September 25, 2009   |   36 Comments

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Post time to comments.

36 responses to “Friday, 25 Sep, 2009”

  1. Tricer says:

    27:30 as rx. Closest I’ve ever come to puking… good thing I hadn’t had breakfast. Still need work on my GHD situps. using stomach to much

  2. Larry Lowe says:

    21:49 as rx’ed

  3. tracey says:

    16:20 75# and 1/4 ghd’s.

  4. Justin says:

    15:03 as rx’d

  5. Daniel says:

    Lower back locks up every time I do hi-rep cleans or GHDs. So I went slow. 25’01”

  6. Slade White says:

    As Rx’d 28:05

    Tried the different breathing technique Josh suggested and I didn’t get as light headed or sick today. Still, head felt like it was going to pop while I was doing them, but it didn’t stop me from doing squat cleans. Wasn’t getting good depth without going on toes.

  7. Clint says:

    17:35 ish.

    Weakpoint was definitely the GHD my lack of involvment of the legs turning this into sometype of bastardly sit up is not a great idea. Need to nail the form down on the GHD, add that to the list of things to work on.


    Push Kevin to breaking point on the 3 minutes 1 minute of rest on the deadlift, thruster, clean routine@135. He did great ..solidly 67, 20, 31 Total =118.

  8. Courtney Meyers says:

    @ 85#
    10 squat cleans – 50 GHD’s
    8 squat cleans – 40 GHD’s
    6 squat cleans – 30 GHD’s
    4 squat cleans…then i threw up 🙁

  9. klowe says:

    Did the first WOD of Octoberfest around 80% or so to get a feel for it. Definitely time to plan some rep strategy for this. My approach today wasn’t logical by any means. Def room for improvement.

    Thanks for running the clocks and pushing me. Looking forward to competing you with this weekend!

  10. Jakub Sikorski says:

    18:33 as Rx’d

  11. Will Blankenship says:

    As Rx’d – 25:29

  12. LeshaS says:

    It’s taken about 2 weeks for my abs to get back into working order after each time we’ve done the GHD/ Back extension WOD, so I was NO GOOD for today’s WOD (I can’t quite manage a sit-up right now). So, rather than do nothing, I did the CFE WOD. 2X10 minute run with a 2 minute rest in between. Covered about one and a quarter mile each time, which is smokin’ fast for me.

    Great picture Courtney! GREAT JOB!

  13. Robb Dempsey says:

    @35 min cutoff I had 10 GHDs left. Everything else as RX’d. I’m guessing the warm-up with samson stretch and lunges helped considerably today since I had No pain after the workout! 🙂

  14. Katherine Berger says:

    95# POWER clean
    Half GHD sit ups and Half AB-Mat butterfly situps (split each round 50-50)

    Had to scale the ab part of this due to some lower back issues. Same thing on the power clean versus the real squat clean.

  15. Jason Terry says:

    first day back from back injury – did 20# med ball cleans x20, butterfly situps 50,40,30,20,10

    did 20,50,20,40,20,30,20,x,x,x – 22:42 – something about situp and those abmats – OUCH – fire in the shower! glad to be back at some level anyway

  16. Jason Terry says:

    first day back from back injury – did 20# med ball cleans x20, butterfly situps 50,40,30,20,10

    did 20,50,20,40,20,30,20,x,x,x – 22:42 – something about situp and those abmats – OUCH – fire in the shower! glad to be back at some level anyway

  17. Jason Terry says:

    good workout Robb – Hey, why two b’s??

  18. Jason Terry says:

    good workout Robb – Hey, why two b’s??

  19. joe c says:

    26:27 scaled 115#

  20. Robert S. says:

    No place to do GHD situps at work, so I scaled to unanchored situps.


    I’m sure my form on the squat cleans was far from gaining Russell’s approval. Squat theropy is helping, but I still have a LONG way to go.

  21. Clint says:


    Crossfit Endurance
    2 rounds of:

    7 minutes max distance C2Row
    2 minutes rest.

    3200 meters of efforts.

  22. Robert Montgomery says:

    As Rx’d: 14:18

  23. Zak says:

    13:41 as RX’ed

    MRI results:

    The conus terminates normally. The lumbar bodies are aligned and intact. There is loss of disc space signal at both L3 and L5-S1 seen. There is no evidence of a focal disc herniation at L2-3. The disc at L1-2, L3-4 and L4-5 are normal.

    At L5-S1 the patient has evidence of a osteophyte accompanied by a disc protrusion left paracentrally causing moderate neural foraminal stenosis on the left at L5-S1. There is also compromise of the lateral recess on the left at S1 due to osteophyte formation.

    The above is fancy space man talk for a compressed spine and a bone spur.

  24. zora says:

    19:05ish. 55#

    Thanks for correcting my form and pushing me to do it harder.

  25. Katie says:

    35:16 with 95# Squat Cleans (last 5 at 85# – worried about hurting back)

    GHD’s finally don’t hurt too bad!

  26. Kerri says:

    As rx’ed 95#-23:55
    Wow, this was a hella workout…..
    Didn’t throw up, but felt queasy afterward (I’m thinking I was glad I had a 1 block before the workout…may have been what kept me from hurling). The power cleans were MURDER!!
    Great job Courtney! Glad to witness at the 7 am class, that you actually did survive!

  27. Kerri says:

    Correction: not power cleans (that’s from reading Katherine’s post), the squat cleans were MURDER!!!

  28. Patrick says:

    As Rx’d 22:53

  29. Patrick says:

    The top left picture is basically what going on at your L5-S1 disc. Lumbar disc are built like a jelly doughnut, firm around the outside and squishy in the middle. So letting your back round during a front squat, clean, deadlift puts a lot of pressure on the front portion of the disc and can squirt the nucleus (squishy part) out the rear into the spaces where the spinal cord and spinal nerves live. Visualize stepping onto one side of a jelly doughnut and seeing the jelly go shooting out the other side.
    That disc is at risk. It is bulging into the space where a nerve exits the spine, but the disc has not herniated. I’d become a little neurotic about keeping my back tight in lumbar extension, especially during heavy DLs.


  30. Patrick says:

    Sorry, dyslexic. Top right picture.

  31. Aaron says:

    First official WOD after wrapping up my fundamental sessions. Thanks Josh!

    15:18 Scaled
    95# and Abmat butterfly situps.
    Don’t think this was the day to get broken into GHD’s. Weight may have been a little light but form and ROM felt good on the clean squats, I think Josh only had to tell me to go all the way down on the squat once.

  32. dunnbball says:

    13:45 with 70# squat cleans and butterfly sit-ups. Need to work on form for squat cleans, but squat therapy is helping.

  33. Clint says:

    Friday, October 2
    3 Way Barbell AMRAP WOD:

    3 Minute AMRAP (Reps), all movements are 135# men/95# women
    3 Minute Dead Lift (Must show all 4 fingers at the bottom of each lift, lock out hips at the top of each lift)
    Rest 1 min
    3 Minute Thrusters
    rest 1 min
    3 Minute Power Cleans (Must stand completely in the rack position before lowering or dropping the bar)

    Total Reps for all 3 movements is your score.

    Saturday, October 3
    WOD 1 (approx. 8am):

    3 Rounds For Time:

    Run 800m (Course is off-road)
    50 Kettlebell Swings (53#/35#)

    WOD 2 (approx 12pm):
    “Festive 40” Chipper

    Complete 40 Reps of the following for time:
    Push Ups
    Sand Bag Squat Cleans (50#/30#)
    Box Jumps
    SDHP (53/35 kettlebell)
    Muscle Snatch (high hang) (45)
    Jumping Back Squats (45)

    WOD 3 (approx. 4pm):
    “The Morel”

    This Hero WOD will be announced at the event.

  34. Craig Herr says:

    10 rounds

    10 ring dips
    10 ghd sit ups
    10 ghd back ext

  35. Kyle Mosier says:

    As RX’d – 18:36