Take the first step towards getting the results that you want!
Intro WOD
By Kevin Wood
/ November 18, 2010 November 18, 2010
AMRAP in 10 minutes
5 Pushups
10 Situps
15 Squats
Compare to Oct.1/10
Even if today/tomorrow are full on Zenplanner, and you need to get the benchmark wods done, shoot me an email and come anyway. Thanks!
Mel going for a quick jaunt
37 thoughts on “Intro WOD”
kerry
please free up my 7am. i will have to come at 4:15 today. tonsils are fully inflamed, and i’m going back and forth between shivers and sweats. it might not be pretty. fml. see you at 4:15. :-S
Gabrielle
Dog issues… Unable to make it in this am – sorry!
Corinna
WU x 2
Strength: Shoulder Press x 5
45-65-70-75-80
WOD: Intro WOD (AMRAP in 10 minutes)
5 push ups
10 sit ups
15 squats
14 rounds flat. Hmm I thought I was going for a PR but not today.
Heidi you were FAST in the first 5 minutes. I couldn’t keep up with you.
Amanda
CFWUx2
Strength: Push Press
5x 50-55-60-65-75
WOD:
Intro WOD, AMRAP in 10 minutes:
5 push ups
10 sit ups
15 squats
=8 rounds + 3 pushups. Happy with my result, a full round +1 pushup PR from August.
On the way home I said to Patrick that I don’t know how people are getting 10, 12, 14 rounds, it was amazing…he said: “you take too many breaks” LOL. Thanks for the tip. 🙂
Everyone did really great this morning; some of those numbers were really impressive!
Welcome Sharon!
Kevin
Very useful tip Patrick!
Amanda
haha! He did offer a few tips; but that was the FIRST feedback he gave. Funny. 🙂
PR, in Oct did ring rows instead of pushups and got 13 + 4squats. In Aug did one arm pushup from knee and bent leg situps (I think) and got 13 + 2pushups. In Feb did as rx with bent legs for situps and got 14+6 situps. Very happy with that PR cause straight leg situps are slower!
Heather (Mum)
I did this workout yesterday and got a PR. Did 8 rounds. Last time was 6 rounds and 10 pushups. Today I can barely walk and getting up off a chair is like the old days of first beginning Crossfit.
Shelley Buechler
Hi Kevin. Seems like I’m coming down with the flu so someone can take my 4:15 spot. Thanks, see you on Monday.
Pierre A.
Kevin, I’m cancelling my workout for 5:30 tonight. Tried to cancel on Zenplanner but couldn’t. I realize that it doesn’t matter for tonight given the WOD and everyone needing to get it done but just advising of my cancellation.
Cecile
Hi kevin, I am really sorry but I wont be able to make my 4:15 today.
Steph F.
Hi Kevin, can I do this WOD tomorrow or saturday? I’m not feeling good, catching Marc’s cold again, and I need to cancel my 5:30.
kerry
going to see the doc, won’t be in today. will be in tomorrow as scheduled.
Steph g
Please cancel my 4:15… My back is 2 sore from work ;(
Andy
Kev, gonna come tonight at 630pm instead of 530pm. I’m up to my neck at work!
Tracy S.
WU x2 Green/yellow bands…did the 1st set of 10 pull-ups unbroken! 🙂
Strength: Back Squats (5’s)
95- 105- 115(PR for reps)- 120×3 (PR for reps!) 🙂
INTRO WOD: AMRAP in 10 min.
~ 5 Push-ups (knees)
~ 10 Sit-ups (straight leg)
~ 15 Squats
–> RESULTS: 9 Rounds + 5 PU’s +5 SU’s (PR) 🙂
Oct 1 was an even 9 Rounds. It felt alot smoother with less stopping than the last one; however, the sit-ups always feel slow.
Happy with the results of everything….. But holy…squat overload.. and shaky legs tonight!
Gillyon
A 6am spot has opened up. I am going to try and go tomorrow night.
Mario
CFWU x2
Crossfit Total
1. Back Squat > 245, 285(x), 275(x) – PR was 295
2. Shoulder Press > 135, 145, 150(x) – matched current PR
3. Deadlift > 225, 285, 315(PR)
Total = 705, last CFT was 635, mainly deadlift went way up
Intro WOD (str leg sit-ups)
Result = 11 rounds + 6 sit-ups (before Paleo, 11 + 4 sit-ups)
Happy that both went up, didnt feel like I had much juice in me today. At one point I didnt think I would beat my intro wod.
Gabriel
You did great there Mario!
Mario
Thanks!
Also, I just noticed I did my first rep with a weight over 300# 😀
And when I got home, I tore off and broke the shower head with the newfound strength CrossFit as brought me. Does that count as a PR? I never done that before.
Gabriel
Man that’s going to cost you a fortune in plumbing then! Make sure to make the bill out to Kevin.
Gabriel
WUx2
10 Burpees
Strength – Overhead Squatsx5
15×7-35-45-55-55-55 – Practice form, Knees still not staying in.
Will practice pull through with my hands closer.
12rounds + 5pu + 10su +8 Squats PR by over 2 rounds
Last time I had 10rounds +5 pu + 8su
Great push 6:30 crew!
Gabriel
Forgot, PR for reps on OHS
Kevin
Jeff sent me this in an email…
MEDICAL HISTORY
“I Have an Earache”
2000 B.C.–Eat this herb.
A.D. 1000–That herb is from the devil. Please chant.
A.D. 1750–Chanting is from the devil. Drink this potion.
A.D. 1930–That potion is snake oil. Here, take this pill.
A.D. 1980–That pill is ineffective. Here, take this antibiotic.
A.D. 2000–That antibiotic has chemicals in it. Here, eat this herb.
Marc H.
CFWU x 2
Goodmornings 5’s
45-65-95-105-115
WOD – 13 rounds + 1 squat(PR)
Almost a full round more. Glad to finally pass that 12 round
Joanna
WU..i could lift my knees up to my belly! Might not seem like a big deal but i couldn’t do that a couple days ago 🙂 knees to elbows here i come….eventually.
Light cleans x3
35 45 55 65
Intro Wod
11 Rounds + 5 Squats
No PR but considering my back i’ll take it. Last time was 12 + 6 squats. Did situps with an Ab-mat too, that was different.
Heidi
Warm up x 2
Cleans x 5 Reps
45-55-65-75-85
My cleans are coming back after a long summer of taking a break from them due to an arm injury. Considering 85# is my current 1 rep. max, I’m pretty happy with this. Will be looking for a big PR on my next 1 rep. rotation.
12 Rounds + 5 Push Ups + 10 Sit Ups + 8 Squats. New PR by 1 full round + a squat
(Compared to October 2nd of 11 Rounds + 7 Squats)
A good morning for me. Great race Corinna…you got me by 1 squat in the end, but it keeping up with you was a great motivator for me.
Tracey
Warm Up x2
Back Squat x3
95-105-115-125-135(x)
AMRAP in 10 min:
5 Push Ups
10 Sit Ups
15 Squats
12 rounds + 3 Push ups
Gabrielle
Warm up times 3
WOD
AMRAP in 10 min.
5 pushups
10 situps
15 squats
Total 11 rounds + 14 squats
My PR in this was 12 rounds + 4 pushups, but I did the push from my knees then and this time all of my pushups were from my toes so I am satisfied with my results 🙂 Especially since my day started at 4am…
Congrats to everyone for all the great results today!
Dan
Backsquat x1
135-185-205-225-235
WOD: Intro WOD
14 rounds + 4 Squats.
PR of a full 2 rounds and some over my pre-paleo result.
On another note I don’t have a record but I think I did 7 rounds when I first visited Crossfit. Maybe it was 9, but in any case if it was 7 that means I can literally put out twice the work I used to.
I’m capable now of doing what 2 of me could do last year. 15 lbs lighter but twice the power.
Marc H.
awesome progress Dan. Close to 15 rounds is something to be proud of.
Andy
CFWU x 2 (RRs 10 x 2)
Strength 5s Front Squat
45-95-115-125-135-145PR
Intro WOD : AMRAP 10min
5 push ups(first round from toes)
10 sit ups
15 squats
————
9 rds + 9 sit ups
Oct 1st time was 7rds +something so PR by approx 2 rds!
please free up my 7am. i will have to come at 4:15 today. tonsils are fully inflamed, and i’m going back and forth between shivers and sweats. it might not be pretty. fml. see you at 4:15. :-S
Dog issues… Unable to make it in this am – sorry!
WU x 2
Strength: Shoulder Press x 5
45-65-70-75-80
WOD: Intro WOD (AMRAP in 10 minutes)
5 push ups
10 sit ups
15 squats
12 rounds + 9 squats. Oct: 12 rounds + 2 squats. (PR by 7 squats…smiles.)
Nice work!
Thanks Heidi for keeping me on my toes this morning. I needed the extra push! Great job Patrick!
Warm up: scrambling around for 10 minutes trying to do things that didn’t hurt my neck/shoulder too much
Strength: Some light shoulder press to warm up my shoulder
WOD:
AMRAP in 10 minutes
5 Pushups
10 Situps
15 Squats
14 rounds flat. Hmm I thought I was going for a PR but not today.
Heidi you were FAST in the first 5 minutes. I couldn’t keep up with you.
CFWUx2
Strength: Push Press
5x 50-55-60-65-75
WOD:
Intro WOD, AMRAP in 10 minutes:
5 push ups
10 sit ups
15 squats
=8 rounds + 3 pushups. Happy with my result, a full round +1 pushup PR from August.
On the way home I said to Patrick that I don’t know how people are getting 10, 12, 14 rounds, it was amazing…he said: “you take too many breaks” LOL. Thanks for the tip. 🙂
Everyone did really great this morning; some of those numbers were really impressive!
Welcome Sharon!
Very useful tip Patrick!
haha! He did offer a few tips; but that was the FIRST feedback he gave. Funny. 🙂
Bench Press
95×5
100×5
105×5
120×5
135×12 (big pr for reps!)
Strength – Bench press
wu with 45 and 65
5×95, 3×110, amrap 125 got 4 reps
Intro wod
amrap 10min
5 pushups
10 situps(straight legs)
15 squats
14 rounds + pu + su + 11 squats
PR, in Oct did ring rows instead of pushups and got 13 + 4squats. In Aug did one arm pushup from knee and bent leg situps (I think) and got 13 + 2pushups. In Feb did as rx with bent legs for situps and got 14+6 situps. Very happy with that PR cause straight leg situps are slower!
I did this workout yesterday and got a PR. Did 8 rounds. Last time was 6 rounds and 10 pushups. Today I can barely walk and getting up off a chair is like the old days of first beginning Crossfit.
Hi Kevin. Seems like I’m coming down with the flu so someone can take my 4:15 spot. Thanks, see you on Monday.
Kevin, I’m cancelling my workout for 5:30 tonight. Tried to cancel on Zenplanner but couldn’t. I realize that it doesn’t matter for tonight given the WOD and everyone needing to get it done but just advising of my cancellation.
Hi kevin, I am really sorry but I wont be able to make my 4:15 today.
Hi Kevin, can I do this WOD tomorrow or saturday? I’m not feeling good, catching Marc’s cold again, and I need to cancel my 5:30.
going to see the doc, won’t be in today. will be in tomorrow as scheduled.
Please cancel my 4:15… My back is 2 sore from work ;(
Kev, gonna come tonight at 630pm instead of 530pm. I’m up to my neck at work!
WU x2 Green/yellow bands…did the 1st set of 10 pull-ups unbroken! 🙂
Strength: Back Squats (5’s)
95- 105- 115(PR for reps)- 120×3 (PR for reps!) 🙂
INTRO WOD: AMRAP in 10 min.
~ 5 Push-ups (knees)
~ 10 Sit-ups (straight leg)
~ 15 Squats
–> RESULTS: 9 Rounds + 5 PU’s +5 SU’s (PR) 🙂
Oct 1 was an even 9 Rounds. It felt alot smoother with less stopping than the last one; however, the sit-ups always feel slow.
Happy with the results of everything….. But holy…squat overload.. and shaky legs tonight!
A 6am spot has opened up. I am going to try and go tomorrow night.
CFWU x2
Crossfit Total
1. Back Squat > 245, 285(x), 275(x) – PR was 295
2. Shoulder Press > 135, 145, 150(x) – matched current PR
3. Deadlift > 225, 285, 315(PR)
Total = 705, last CFT was 635, mainly deadlift went way up
Intro WOD (str leg sit-ups)
Result = 11 rounds + 6 sit-ups (before Paleo, 11 + 4 sit-ups)
Happy that both went up, didnt feel like I had much juice in me today. At one point I didnt think I would beat my intro wod.
You did great there Mario!
Thanks!
Also, I just noticed I did my first rep with a weight over 300# 😀
And when I got home, I tore off and broke the shower head with the newfound strength CrossFit as brought me. Does that count as a PR? I never done that before.
Man that’s going to cost you a fortune in plumbing then! Make sure to make the bill out to Kevin.
WUx2
10 Burpees
Strength – Overhead Squatsx5
15×7-35-45-55-55-55 – Practice form, Knees still not staying in.
Will practice pull through with my hands closer.
Intro WOD
AMRAP in 10min
5 Pushups
10 Situps
15 Squats
12rounds + 5pu + 10su +8 Squats PR by over 2 rounds
Last time I had 10rounds +5 pu + 8su
Great push 6:30 crew!
Forgot, PR for reps on OHS
Jeff sent me this in an email…
MEDICAL HISTORY
“I Have an Earache”
2000 B.C.–Eat this herb.
A.D. 1000–That herb is from the devil. Please chant.
A.D. 1750–Chanting is from the devil. Drink this potion.
A.D. 1930–That potion is snake oil. Here, take this pill.
A.D. 1980–That pill is ineffective. Here, take this antibiotic.
A.D. 2000–That antibiotic has chemicals in it. Here, eat this herb.
CFWU x 2
Goodmornings 5’s
45-65-95-105-115
WOD – 13 rounds + 1 squat(PR)
Almost a full round more. Glad to finally pass that 12 round
WU..i could lift my knees up to my belly! Might not seem like a big deal but i couldn’t do that a couple days ago 🙂 knees to elbows here i come….eventually.
Light cleans x3
35 45 55 65
Intro Wod
11 Rounds + 5 Squats
No PR but considering my back i’ll take it. Last time was 12 + 6 squats. Did situps with an Ab-mat too, that was different.
Warm up x 2
Cleans x 5 Reps
45-55-65-75-85
My cleans are coming back after a long summer of taking a break from them due to an arm injury. Considering 85# is my current 1 rep. max, I’m pretty happy with this. Will be looking for a big PR on my next 1 rep. rotation.
Intro WOD:
5 Push Ups
10 Sit Ups (Straight Leg)
15 Squats
12 Rounds + 5 Push Ups + 10 Sit Ups + 8 Squats. New PR by 1 full round + a squat
(Compared to October 2nd of 11 Rounds + 7 Squats)
A good morning for me. Great race Corinna…you got me by 1 squat in the end, but it keeping up with you was a great motivator for me.
Warm Up x2
Back Squat x3
95-105-115-125-135(x)
AMRAP in 10 min:
5 Push Ups
10 Sit Ups
15 Squats
12 rounds + 3 Push ups
Warm up times 3
WOD
AMRAP in 10 min.
5 pushups
10 situps
15 squats
Total 11 rounds + 14 squats
My PR in this was 12 rounds + 4 pushups, but I did the push from my knees then and this time all of my pushups were from my toes so I am satisfied with my results 🙂 Especially since my day started at 4am…
Congrats to everyone for all the great results today!
Backsquat x1
135-185-205-225-235
WOD: Intro WOD
14 rounds + 4 Squats.
PR of a full 2 rounds and some over my pre-paleo result.
On another note I don’t have a record but I think I did 7 rounds when I first visited Crossfit. Maybe it was 9, but in any case if it was 7 that means I can literally put out twice the work I used to.
I’m capable now of doing what 2 of me could do last year. 15 lbs lighter but twice the power.
awesome progress Dan. Close to 15 rounds is something to be proud of.
CFWU x 2 (RRs 10 x 2)
Strength 5s Front Squat
45-95-115-125-135-145PR
Intro WOD : AMRAP 10min
5 push ups(first round from toes)
10 sit ups
15 squats
————
9 rds + 9 sit ups
Oct 1st time was 7rds +something so PR by approx 2 rds!
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