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Tag Archives: Old Home
Old Home Furniture Recycling
Furniture is always just as one critical the main residence and yes it helps make the house Ideal. It is said that a property can't be a house without the right household furniture. Yet it's furthermore genuine that practically nothing lasts once and for all so can be yours Furnishings. Each furniture product comes with an expiration night out.
There are lots of motives responsible for a new furniture product not getting utilized any More. The possible reasons are furniture expiration mentioned previously earlier, person Losing interest using a distinct furniture product, furnishings injury, deterioration, etc. The thing I wish to have to say is a many home furniture merchandise is disposed of from Time to time by many homeowners. This is because a lot of people don't know the best way to Reuse their own aged furnishings.
Here, in this posting, My goal is to talk over some tips about using the existing furnishings.
Purchase Eco friendly and also Environmentally friendly Household furniture: Even though This isn't finished . To see now, yet as this is principle, so it will be would have to be Mentioned. The most effective remedy to prevent the wastage of things is actually recycled Which is in addition true with regard to furniture things. Nowadays a lot of furniture Companies are generally launching fresh Eco friendly and much more green household Furniture models getting a good deal online.
Reuse the Old Home furniture: Rather than hurling the old household furniture, you should Think of all the possible makes use of you can create than it. There are numerous actions You can take and many things you may make through the aged home furniture by way of example You can use the top of the kitchen table as being a aboard, the surfaces of a a stool as a body as Well astray, previous easy chair as at a stool, you can also bust the item of furniture to Make use of their pieces separately many different purposes.
Get your broken Furnishings Fixed and Remodeled: If it is simple to obtain harmed him Furniture restored, do it. You are able to prefer throwing the furniture item due to a Minimal destruction and will get a another one, but you should know that all-natural Resources are limited and one day, are going to do then you will probably be still having Absolutely no selection aside from use that old products, so why not accomplish that from Now on. You need to an alternative associated with remodeling the household furniture. You Will discover a lot of posts on the internet concerning how to refurbish your current Previous furnishings.
Sell it or even Contribute the idea: Even though here is the last option to be followed, However I believe this can be the best option. There's always somebody that can use yours Own outdated products much better. You can sell the aged household furniture if it's within Good condition. There are many good internet sites that provide a person with all the Option of marketing outdated items for free. An additional option is to give that old Furniture to a person, or perhaps firm, any have confidence in, and so farTh.


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Comfort Food
Comfort FoodJust one? If I had just one favorite I'd be skinnier... One thing I miss so much from where I grew up is this fish that is called Trevally in English. We would marinate them in soy sauce and...

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Every week, just at the start of the weekend, we catch up with the WoW.com staff and ask them, "What are you playing this week?" (Otherwise known as: WRUP!) Join us to see what we're up to in and out of game -- and catch us in the comments to let us know what you're playing, too!
This week in addition to the eternal question of what everyone is playing this weekend, we've asked the staff the almost-as-eternal question of cake or pie
- Amy Schley (@wowlawbringer): Still Bar studying, though my grandparents are in town too. Counting the days until I can log back in ... Azeroth, how I miss thee!
- Basil Berntsen (@outdps): I'm going to be celebrating my birfday this weekend! So the answer to my question is, naturally, cake. Normally it would be pie, but you've caught me at a time in my life where I just can't justify a pie vote. Even though flaky crust > icing and blueberry > chocolate.
- Chase Christian (@madsushi): I will be pushing F5 every 15 minutes on Battle.net, waiting for a beta invitation. Other than that, my guild is going to work on Kingslayer for our alts, and possibly our first ICC25 now that we've completed all of the 10m content. Cake is superior in every way, and German Chocolate Cake is the highest form of cake.
- Christian Belt (@ihatewarlocks): My wife and I are playing the "when will the baby decide to be born" game, which is one of those games that isn't actually all that fun, especially when your wife is on bed-rest during the last part of it. I hear the part when you win the game is worth sticking around for, though. Oh, and pie. Always pie. Any pie.
- Daniel Whitcomb (@danielwhitcomb): Loremaster continues to be slower going than I hoped, but I'm slogging along. Also, I'll pretty much choose cake every time, especially a good moist chocolate cake with chocolate frosting. That said, fresh (and I mean fresh) Apple Pie A La Mode with a flaky crust, served warm, will still get me going.
- Dawn Moore (@dawnwow): This weekend I'll be without WoW again while my computer continues to be broken. However, the thought of cake makes me feel better. The best cake is the double chocolate cake at Pambiche in Portland, Oregon. There is rum in it.
- Elizabeth Harper (@faience): I am terribly behind on playing Faience for Choose My Adventure. Maybe I'll find some time to catch up this weekend? Or maybe I'll just obsess over this cake versus pie question. With some delicious cake.
- Gregg Reece: I actually think I'm pretty much free this weekend which is a first for quite some time. I'll be raiding Sunday as per usual, but all in all, I think I'm going to relax and muck around the house most of the weekend. I might even have some pecan pie which is far superior to cake.
- Joe Perez (@Lodurzj): Hitting the beta hard, much to do, and so little time to do it in. I transferred over a premade orc shaman to satisfy my curiosity as to how the other side is living right now. He is aptly named Orcshaman. Clever I know, but I have this strange feeling whenever I log into him. I think.. I think I am starting to grow fond of having green skin... Other than Cataclysm, I am hoping that the girlfriend and I can get some time in on War For Cybertron multiplayer. If I have time I'm also going to help her finish leveling her shaman to 80 and then drag her through all sorts of randoms for badges. Should be a good fun WoW filled weekend with some robots thrown in for good measure!
- Kelly Aarons (@Cadistra): New harddrive! New OS! Update! Got a lot done in WoW this week (being sick gives you that kind of time), so I hope to continue that streak. Let's see if I can top off at getting three mounts this week... For the rest of the weekend? Site stuff and live Shakespearean plays. My favourite is cheesecake. Specifically, Trees Organic Cheesecake in downtown Vancouver. Any flavor will do, I assure you.
- Matt Low (@matticus): Been playing some Red Faction: Guerilla lately. Hopefully I can clear out another sector or two. Also getting ready for my trip to Moto GP next week down in California's Laguna Seca. For the WoW side of things, we're chilling at 7/12 hard modes in ICC 25. I just can't seem to find any free agent mages or holy paladins around anywhere. Therefore, during what little spare time I have, it's back to headhunting over the weekend.
- Mathew McCurley (@gomatgo): We've got a WoW NYC meetup on Friday, writing on Saturday and out all Sunday. Busy busy busy.
- Matt Sampson (@binkenstein): Betabetabetabetabeta. By the way, I have beta access now. Work is still busy, new talents require math to be done, and in the question of Cake vs Pie, the correct answer is Pake (it's pie crust with cake filling).
- Michael Gray (@writegray): I might swing by and give the ol' Lich King a little belf-lovin' tonight, before spending the rest of the weekend playing in drywall. Also, totally hitting up Bender's in Sharpsburg, MD. (It's become a favorite hang out of mine.)
- Rich Maloy (@stoneybaby): Nothing special this weekend. Quality time with the girlfriend, raids, sun, beer, the usual. I am shopping for a used bike to get out and get some exercise around town so I'll be trolling craigslist for a bit between now and Sunday. Cake. Specifically Magnolia Bakery cupcakes.
- Robin Torres (@cosmiclaurel): /yell Apartment hunting is stressful! I refuse to choose between cake and pie!
The weekend is the perfect time to kick back, relax and enjoy some game time. Are you an achievement junkie? Can't get enough raiding? Rolling a new alt? Considering taking the leap into roleplaying? Whatever your favorite way to play World of Warcraft, let us know in the comments what you're playing this weekend!


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Today's leaders in business, politics and technology might have less power than you think. In this exclusive interview, Moisés Naím, author of the best-selling book The End of Power, explains why being at the top just isn't what it used to be.
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Ericsson MediaFirst, a next-generation cloud-based Pay TV platform that transforms TV and video entertainment, was selected as the Best IPTV Technology and Services at the recent CSI Awards show.
Mallik Rao, Technology Director at Vodafone Netherlands, talks about how Ericsson Radio Dot system deployment is providing seamless end-user experience to enterprise customers.


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Have your beauty products expired? Learn when to throw them out!
We all have those rarely used beauty products we aren't quite ready to throw out. What we may not take into consideration is that beauty products do go bad. At best, they stop performing as well as they used to and at worst, they can cause irritation or even infection.
The expiration clock starts as soon as you open each product – allowing for air and bacteria to come in contact with the formula, causing certain ingredients to oxidize and degrade. There are usually signs of when a beauty product has taken a turn for the worst— an unpleasant odor, change in color, texture or consistency, or a separation of components within a product.
You know your beauty products won't last forever, so be sure to reference this guide when deciding whether a certain product is still safe to use:
- Body lotions, shower gel, and shampoo: These products generally last about two years, unless they contain specialized ingredients to fight dandruff, acne or other conditions.
- Sunscreens: The active ingredients in sunscreen lose their potency after two to three years. Check the package for an expiration date as some brands print it directly on the package.
- Clarisonic replacement brush heads: For best results, replace your brush head every 3 to 4 months to prevent bacteria buildup. Buy more and save with our brush head twin packs offer.
- Face creams and acne treatments: These products last up to a year as they contain antioxidants that are easily oxidized, so keep an eye out for any changes in color. Be sure to follow the expiration date if available.
- Perfumes: Fragrances usually last about 2 years – they can be adversely affected by light and heat, so if you're looking to get more mileage out of your perfume, resist the temptation to display a pretty bottle on your vanity and instead keep it in a cool, dark place.
- Nail polish: Polish tends to only last about a year as it is particularly sensitive to heat and humidity. If you notice your nail polish turning clumpy or stringy, it's time to toss it out.
- Deodorant: For deodorants, a general rule of thumb is that it expires about 1 to 2 years after opening, while antiperspirants will typically have an expiry date printed on the package.
- Foundation: Check the ingredients on your foundation: A water-based foundation will last up to 12 months, oil-based will last up to 18 months. Be sure to wash your make-up brushes at least once every three months to reduce a buildup of bacteria.
- Mascara and liquid eyeliner: These products last three to four months. Make sure you're diligent about replacing these items to prevent contamination and infections.
- Eye and lip pencils: These can usually last 3 to 5 years. Sharpen them before each use in order to preserve them and keep them clean.
- Lipstick: Lipstick is good for 1 to 2 years. When expires it tends to gather bacteria in the form of beads of oil on the surface of the lipstick itself as well as have unpleasant taste and odor.
Let's face it, we all have some beauty products that have been sitting around for a while. Whatever the reason may be, if you're not sure if it's good any longer just throw out the old and bring in the new.
Photo licensed through Creative Commons by Mubina H.
Staying Sunny With Shorter Days
Crisp air, falling leaves, cozy throws, and pumpkin treats – fall is a magical time of year!
Unfortunately, it's also the time of year when the days start getting shorter and we lose an extra hour of daylight when the clocks get turned back.
This lack of sunshine can cause havoc on our moods and energy levels, so to prepare you for the shorter days ahead we wanted to provide you with a few tips for staying cheerful and energized:
- Vitamin D – The sun is the best source of Vitamin D, which our body needs to function properly, so with shorter days comes less vitamin D – potentially causing depression, fatigue, muscle weakness, and more. Consider supplements, and be sure to incorporate fish, eggs, milk, shitake and button mushrooms into your diet.
- Happy light – Improve your mood, energy and concentration with a sunshine supplement light system, which prompts your body's natural energy enhancers to combat the effects of seasonal changes by helping the body recalibrate and stabilize.
- Sleep schedule – Try adjusting your sleep schedule to get the most sunlight possible out of your day. By going to bed and waking up earlier, you will still get the beauty sleep you need while catching some extra daylight. Tough, yes, but definitely worth it!
- Cozy up in front of a fire – Fire has a unique ability to relax us and calm the mind, so why not kill two birds with one stone by cozying up in a nice cashmere throw in front of a fire as it warms your home.
- Surround yourself with light – While we're usually not supporters of wasting energy, we're willing to make an exception in the fall. Pick a room or two in your home where you spend the most time and make sure it's thoroughly lit to make ensure your home is as cheery as can be during these gloomy days.
- Exercise – It's no secret that exercise lifts mood, increases energy and elevates your metabolism. Even 10 to 15 minutes of exercise per day can do wonders for your mood, and if you do it outdoors in the sunshine, you will get double the benefits. So aim to get outdoors each day, even if it's just for a short walk.
Do you have trouble staying awake and energized during this time of the year? Tell us how you keep the blues away!
Photo licensed through Creative Commons by kelsey_lovefusionphoto
Healthy Skin Foods: Pitaya
If you love fruit that's both delicious and good for you – you're in for a treat!
The pitaya, also known as the dragon fruit, is not only an amazing ingredient for general health, but also does wonders for your skin – which is why it is one of our favorite natural beauty secrets.
This fruit keeps popping up as key ingredient in numerous beauty products and nutritional supplements for its richness in fiber, antioxidants and natural oils.
Here are just a few of the ways the pitaya can benefit your skin and body:
- Fights aging – The pitaya is a rich source of antioxidants and helps to fight free radicals in the body. Decreasing the number of free radicals slows down the aging process, leaving you with younger-looking skin.
- Rich source of vitamins and minerals – Full of vitamin C and B as well as minerals like calcium, phosphorus, and iron, this fruit helps to strengthen the immune system.
- Great source of fiber – The pitaya is well known for its cleansing properties of the digestive system, and we all know that having a healthy digestive system can do wonders for your skin and overall health.
- Weight management – Because the pitaya is low in calories and rich source of fiber, it helps to give the sensation of being full without adding extra pounds.
- Healthy heart – Not only does this fruit help reduce bad cholesterol while improving good cholesterol levels, it is also full of mono-saturated fats, which ensure the cardiovascular system is in tip-top shape.
- Improves eyesight – Pitaya contains carotene which helps in maintaining and improving eyesight.
Tasty and full of health benefits, pitaya is generally cut in half and eaten raw (including the seeds) using a spoon. You can add a little tang by squeezing a few drops of lemon directly onto the fruit. It would make a great dessert addition or blended with other tropical fruits in a smoothie.
We'll be providing continuing coverage of additional natural ingredients that can have a beneficial impact on your body in future blog posts, so keep an eye out and be sure to check out our previous posts on Natural Beauty Secrets: Coconut Oil, Avocado, and Kale.
Photo licensed through Creative Commons by Olivier H.
Clarisonic – Before & After
We've been blown away by our fans' support.
We love hearing how the Clarisonic Skin Cleansing System has improved your skin – after all, our goal is to make the world a more beautiful place, one face at a time!
Users shared their stories and mentioned seeing the following benefits:
- Patches of dry skin are minimized, or disappear
- Pores are thoroughly cleansed, making them appear smaller
- Refreshed and hydrated skin that's more receptive to product penetration
- Reduced appearance of fine lines, blackheads, blemishes, dullness, and puffiness
- Improvement in the texture and appearance of skin tone
"I'm so thrilled with this product.. The Mia 2 with acne cleanser is absolutely amazing!! My face after 2 days!! YES! 2 days is looking much smoother, less oily and acne is smaller is size! My face isn't irritated and I don't feel like scratching all the time!! I'm SO pleased and happy that something is working after all the years of having to deal with my facial acne." –Carlene Alix
We greatly appreciate the feedback our customers provide us, and wanted to share this great Before & After story from a Clarisonic user. As you can see in the images below, after only 7 days of using Clarisonic, Amanda Trudy Blyskal showed significant improvements in skin tone and texture.
Here are some more great Before & After shots:
Sonic cleansing is the natural way to thoroughly cleanse all skin types. And unlike skin treatments that use harsh chemicals or rely on friction to remove impurities, the sonic micro-massage motion is effective, yet gentle enough to use twice a day – even on sensitive skin. This effortless action removes six times more dirt and oil than cleansing with your hands alone.
Share your story on our Facebook Reviews Tab – who knows, maybe it will make it on to our next Before & After post!
Image by Lady Por Menos – Moroccanoil e Clarisonic and Amanda Trudy Blyskal
Form Meets Function at Fashion Week with the Clarisonic Aria!
In keeping with a week focused on aesthetics and design, the new Clarisonic Aria Sonic Skin Cleansing Brush fits right in among the hustle and bustle of Mercedes-Benz New York Fashion Week.
In order to get "runway ready" at the Chadwick Bell Spring/Summer 2013 show last week, the models received mini Clarisonic facials and sonic eye treatments from celebrity aesthetician Eileen Harcourt. Between running from show-to-show and attending late night soirees, models often neglect their most important accessory: their skin!
Sonic Cleansing
Before getting in the hair or makeup chair, models first stopped at the Clarisonic table to receive a refreshing Aria mini facial. A few minutes of relaxation was much appreciated amidst the vibrant backstage buzz.
Models were thrilled to hear that the Aria cleanses skin 6X better than manual cleansing and that it is gentle enough to use twice a day. This sonic device removed any dirt and oil from the models' skin allowing Lancôme skincare products to be absorbed more effectively.
Sonic Infusion
Who wants to look tired on the catwalk? Thankfully, the Clarisonic Opal Sonic Infusion System came to the models' rescue! Eileen used the device to gently knead serum into the skin around the models' under-eye areas at 125 movements per second. This sonic infusion thoroughly hydrated the models' skin and helped combat under-eye bags. The minute long treatment was the perfect pick-me-up for those strutting under the bright lights of the runway!
Fashion-Forward and Functional
Busy models, stylists, makeup artists, editors and bloggers barely have time to sleep, let alone charge their electronics during Fashion Week. The Clarisonic Aria's functional USB charger was a life-saver for those spending the majority of the week backstage. Through simply plugging Aria into a laptop, the device's charge can last for hours.
A Perfect Canvas
Lancôme makeup artist Daniel Martin loves his Clarisonic and was thrilled about the addition of Aria to the backstage lineup. A thorough Clarisonic cleansing by Eileen provided him with the perfect canvas for makeup application. Foundations and concealers went on smoothly and evenly. The Chadwick Bell look consisted of a natural, matte face with a strong emphasis on the eyes and cheeks. The look conveyed both strength and vulnerability.
Final Look
The Chadwick Bell 2013 Spring/Summer Readywear Collection was inspired by the marriage of all things romantic and utilitarian with an emphasis on neutrals infused with small pops of green, yellow and violet color.
Because the Lancôme makeup look was minimalistic with a focus on cheek bones and eyes, glowing skin truly took center stage. Aria's "form meets function" motto came to life at the Chadwick Bell Show as the models strutted down the runway glowing with sonic style!
The Importance of Water for Your Skin and Health
When your body is properly hydrated, you look and feel your best. But will drinking water really improve the appearance of your skin and give you that glow you've always wanted?
Consuming the right amount of water maintains a healthy level of moisture within the skin cells. If your skin is not getting a sufficient amount of water, it tends to become dry, tight, flaky, and wrinkly. With adequate hydration, you'll have healthier and younger looking skin.
How do you determine how much water you should drink daily? While the recommended amount varies depending on many factors including your physical activity, current health condition, and even the weather, the Institute of Medicine determined that an adequate daily water intake for men is roughly about 13 cups and for women about 9 cups.
Here are just a few of the ways drinking water can benefit your body:
• Increased energy
• Reduced risk of disease and infection
• A radiant complexion
• Flush out toxins
• Improve circulation and blood flow
• Moisturize and protect the joints
• Enhance health
• Regulate body temperature
• Carry nutrients to every cell of your body
• Burn more fat and gain more muscle
Keep in mind that drinking water alone won't get you to flawless skin and that drinking an excessive amount can lead to serious health complications. Experts say that a combination of a balanced diet, sunscreen, cleansing, and plenty of exercise are also vital to improving your skin's appearance. It's never too late to start the healthy habit of drinking water!
Healthy Skin Foods: Avocado
If you've ever heard the saying "you are what you eat," you know that it is important to fill your body with natural foods full of vitamins and nutrients to keep it healthy. Avocados are delicious and nutritious and provide a variety of benefits for your body. The oils found in avocados are made up of fatty acids, vitamins and essential nutrients with antioxidant qualities that sooth and moisturize the skin.
Here are a few ways you can incorporate avocados and their oil into your diet and beauty routine:
Skincare – Avocados are rich in Vitamin A, which is critical in maintaining and restoring healthy skin. Their antioxidant properties help eliminate the toxins that cause premature aging and wrinkling of the skin. To improve your skin's complexion, treat yourself to an avocado facial by mashing and applying the avocado to the skin two to four times a week for 10 minutes at a time, and thoroughly rinsing your face with water following each treatment.
Hair conditioning – Create a conditioning mask for your hair by mashing one avocado with an egg and a tablespoon of olive oil and then applying it directly on the scalp for 20 min prior to your regular hair care routine. This mask offers a hydrating effect as well as helps hair regain its shine, elasticity and body.
Sun protection – Applying avocado oil to your skin before heading out into the sun can help to naturally protect your skin from the damaging effects of the sun. Avocados are also famous for their anti-inflammatory properties, so if you are looking to alleviate the pain of a sunburn, lather a mashed avocado onto your skin for a quick relief.
Diet benefits –Although 85% of the calories in avocados come from fat, this fat is unusual as it offers numerous health benefits. Packed with healthy monounsaturated fat, lutein, folate, potassium and other vitamins and nutrients, avocadoes fight high cholesterol, high blood pressure, heart disease, and prevent health problems such as diabetes and cancer. Incorporating avocadoes into your diet can be as simple as adding fresh slices to your salads, sandwiches, and tacos.
Clearly, the avocado has been deemed a "wonder fruit" for good reason! We'll be covering additional natural ingredients that can have a beneficial impact on your body in future blog posts, so keep an eye out and be sure to check out our post on Natural Beauty Secrets: Coconut Oil.
Parabens: What You Need to Know
Benzyl-parahydroxybenzoic acid, Parahydroxybenzoate… these terms probably don't mean much to you at first glance, but you may have heard of their other name: Parabens.
Parabens have been a major topic of discussion within the health and beauty communities lately, and are getting increasing media buzz due to their widespread use and potentially harmful effects.
The jury is still out on whether or not parabens are actually dangerous, but we want to make sure you know that we do not use them in any Clarisonic products. We also want to share our insights on how to identify these chemicals and give you the tools to decide for yourself whether or not you want to avoid them.
What are parabens?
Parabens are a group of chemical compounds commonly used as synthetic preservatives designed to prevent the growth of microbes in food, pharmaceuticals, cosmetics and personal care products. They are widely available and cheap to produce, so companies all over the world use them to extend the shelf life of their products.
Causes for concern
Parabens can be absorbed through the skin, blood and digestive system, and can disrupt the endocrine system by mimicking the hormone estrogen. Estrogen is the hormone associated with breast cancer, so some scientists worry that parabens increase the risk of certain cancers and reproductive health concerns.
While certain studies have found that the amount of parabens absorbed by the skin is very low and can be metabolized by skin cells without producing estrogenic activity, other studies revealed a correlation between parabens and incidence of breast cancer. Dr. Philippa Darbre, who led a 2004 study on parabens at the School of Biological Sciences at the University of Reading, found that 18 out of the 20 tested breast tumor samples contained parabens, indicating that the chemicals stay intact within the breast tissue instead of leaving the body.
Further testing continues, but as a result of this study, experts all over the world are recommending limits on paraben levels in cosmetic products. Currently, the permitted paraben concentration in food is up to .01% in food, and 1% in cosmetics.
What to look for on product labels
Parabens can be found in everyday items like shampoo, moisturizer, shaving gel, topical pharmaceuticals, and even toothpaste, so it can be difficult to avoid them altogether. The items listed below are all parabens, so check your product labels for these terms:
- Methylparaben
- Ethylparaben
- Propylparaben
- Butylparaben
- Benzyl-parahydroxybenzoic acid
- Methyl-parahydroxybenzoic acid
- Ethyl-parahydroxybenzoic acid
- Propyl-parahydroxybenzoic acid
- Butyl-parahydroxybenzoic acid
- Parahydroxybenzoic acid
- Parahydroxybenzoate
It's important to know your body, what goes into it and on it, and how that affects your health. Keep an eye on the ingredients in the cosmetic products you use, and do your research before trying a new product. We will continue to update this post as we learn more about parabens, and would love to hear your thoughts on the debate. Do you think there is cause for concern?


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Associate Pastor- New Member Assimilation
Anthony R. Self has been a faithful member of Brown Baptist for 12 years. For 5 of those years he served in many capacities on a full-time basis, the most recent being Associate Pastor. We are excited to announce God has blessed Pastor Anthony R. Self to serve as Chief Operations Officer at Mississippi Blvd. Christian Church. His start date is April 1st. There, he will provide leadership and strategic vision to all areas of operations for the church. His time of service at Brown Baptist has been a blessed time in which his family has grown in number and faith. Many God-ordained relationships have also developed. Although he is not with Brown Baptist in a professional capacity, he remains a part of our Christian family and mutual prayers for the advancement of the kingdom will continue for his ministry, Mississippi Blvd. Christian Church and Brown Missionary Baptist Church. Please pray for him and his family as he continues to pray for Brown Baptist
Pastor Anthony R. Self is happily married to Miranda Self. Anthony and Miranda have one daughter, Mariah.
Pastor Self accepted the call, by God, to preach the gospel and serve in ministry leadership in November of 2000 at St. Peter Missionary Baptist Church, under the leadership of Pastor Uelucious Purdy. After four years of faithful, practical ministry, Self was licensed October 3, 2004 and Ordained December 17, 2006 at Brown Missionary Baptist Church. Pastor Anthony Self serves as an Associate Pastor at Brown Missionary Baptist Church.
Pastor Self is a graduate of Whitehaven High School. While at Whitehaven, he served in numerous leadership roles including the local and state-wide Student Government Association, President and Vice President of Fellowship of Christian Students, President of Whitehaven High Gospel Choir, and a member of Youth Chapter of NAACP.
Pastor Self is a graduate of Union University. He majored in Organizational Leadership and studied Biblical Studies and Communication. He served in various leadership roles at Union including, President of Common Ground, member of Student Government Association, and Student Representative for the Minority Task Team. In Jackson Tennessee, Pastor Self served as a mentor for urban youth through Evangelic Community Church. He was also Assistant Director of the program.
Pastor Self is currently enrolled at Union University as he pursues his Master of Arts Degree in Intercultural Studies.
Rev. Self Scope of Responsibility:
Membership Services


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TAMUG Home
Human Resources
Student Employment
TAMUG Wellness Program
Department of Marine Biology (MARB)
Position Title
Assistant/Associate Professor of Bilogy (Marine Cell)
Position PAR No.
Date Posted
November 30, 2012
Position Description
The Department of Marine Biology at Texas A&M University at Galveston (TAMUG) invites applicants for a tenure track faculty position at the Assistant/Associate Professor level. The successful candidate will have earned a Ph.D. in an appropriate area of biology and is expected to develop a strong extramurally funded research program in an area relevant to marine cell biology. The individual selected will contribute meaningfully to the department's undergraduate and graduate education mission through mentoring of students and teaching of courses in cell biology and in their area of specialization. Areas of specialization are open but could include toxicology, development, cell signaling, organelle biogenesis and function, evolution and eukaryotic genomics at the cellular level, with emphasis on marine organisms.
Education, Experience and Expectations
Ph.D. in an appropriate area of biology and is expected to develop a strong extramurally funded research program in an area relevant to marine cell biology.
A history of receiving competitive grants will be viewed favorably, as TAMU is one of two state-supported Tier One research institutions in Texas.
The appointment at TAMUG, a branch campus of TAMU College Station, with comprehensive emphasis on education and research related to the ocean. With ca. 2,000 students, the campus offers a wide spectrum of ocean-based programs to students, including Marine Science, Maritime Administration, Maritime Studies, Maritime Systems Engineering, the Texas Maritime Academy, and a small fleet of vessels devoted to supporting ocean-related programs, in addition to undergraduate and graduate degrees in Marine Biology, Graduate appointments are available in the Marine Biology Interdisciplinary (Graduate) Degree program as well as in appropriate TAMU departments (Wildlife and Fisheries Science, Oceanography, Biology, etc.) in College Station. Opportunities exist for collaborative interactions and the position comes with an attractive start-up package and a competitive salary.
Commensurate with Experience
Closing Date
Open until filled
To apply, complete and sign the official TAMUG Application for Employment . Reference PAR 3294 AND Send application, cover letter, statement of current research and teaching interests, curriculum vitae and a list of at least three references and their contact information. For additional information on this position, contact Dr. John R. Schwarz by email email@example.com. Applications may be emailed to firstname.lastname@example.com or mailed to:
Texas A&M University at Galveston
Human Resources Department
P. O. Box 1675, Galveston, TX 77553-1675
Phone 409-740-4532 * Fax 409-740-5005
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Reading Buddies Fall Session # 1 Registration
Royal Palm Beach Branch
Mon, Aug 04, 10:00 am
Do you need to practice reading? Reading Buddies is here to help! Once a week, children will be paired with a teen to read together and play literacy games. Applications for Fall Session #1 can be picked up at the Children's Desk starting Mon, Aug 04. First-come, first-served. Limit 12. Fall Session #1 meets on Wednesdays at 4:30 pm from Sep 03 through Oct 22. Grades K-5. (45 min.)


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MASSENA A Massena man accused of forging a $362 check was indicted Thursday by a St. Lawrence County grand jury.
Thomas J. Burnor, 29, of 15 Spruce St., Apt. C, was indicted for second-degree forgery and second-degree possession of a forged instrument.
Burnor is accused of stealing a check belonging to Becky Good, for whom he worked, and cashing it at SeaComm Federal Credit Union on Dec. 14.
Village police had charged Burnorwith two counts of second-degree forgery in early January.
Burnor wascharged with stealing three checks from a checkbook belonging to Becky Good when he was working at her Prospect Avenue residence on Dec. 10 or Dec. 11.
He allegedly signed Ms. Goods name to two of the checks, cashing one for $362 at SeaComm on Dec. 14 and one for $274 at the Woodforest Bank located at Walmart on Dec. 16.
Burnor, in a statement he signed for police, said he was doing electrical work for Ms. Good on Dec. 14 when he noticed a checkbook in the dining room. He said he ripped the first check he tried to remove from the checkbook and then removed two other checks.
He acknowledged he had been home when police had attempted to locate him on Dec. 18. He said he had been hiding in the bathroom, but told his wife to tell the officer he wasnt home. He said he wasnt aware of the crime he had committed and said he was turning himself in on the forgery charges because he didnt want his wife to get in trouble for lying to the police.
Potsdam Village Police had charged Burnor, then listing a Potsdam address, with fourth-degree grand larceny in June 2011 following a lengthy investigation into a complaint that a village resident had paid a substantial amount of money to him for work that was not completed.
Burnor had allegedly promised to perform handyman work, including storm window repairs and painting, for the victim. He received payment in advance and then continued to bill and collect additional money from the victim while not completing the work.
Burnor collected $1,287.34 from the victim, who contacted the police when he failed to perform the work and continued to attempt to collect additional money.
St. Lawrence County Public Defender Stephen D. Button will represent Burnor on the charges now pending in county court.
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May 12, 1996 – July 4, 2000
Museum: Arthur M. Sackler Gallery
Location: Sublevel 1
On view are 125 bronze, stone, and wooden objects made in India for puja, an act of personal devotion to a deity. This exhibition highlights aesthetic beauty while also emphasizing the way the objects are meant to be used. Most of the objects are on loan from the Paul Walter collection. There are several touchable objects at the entrance of this exhibition.
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Love this shoe! It is very comfortable and sturdy! It gives me extra confidence on the tennis court!
I play pickleball on indoor and outdoor courts. This shoe wears well on both surfaces. I will buy this shoe again.
I love the toe room and comfort yet it gives my foot a lot of support. I've worn this shoe for the past 3 years. Hope Prince never replaces it with an 'upgrade'.
I have been wearing a mid tennis shoe for the last 15 years. Unfortunately this shoe has been discontinued, and I was forced to find a replacement. There are no mid tennis shoes for women available, so I was forced to get a low profile shoe. I played tennis with someone wearing these Prince sneakers, and they looked very sturdy so I ordered them. Although I have not played tennis in them yet, they were very comfortable when I tried them on so I decided to keep them. I ordered Nike ankle braces to wear with them for extra support.
Been wearing these shoes for years. I play about 3 days a week. Really like the ample toe space and the balanced feel. Also light weight.
My most favorite court shoes and I play seven days a week for hours. They are wide, light and a perfect fit for my foot.
This is my second pair of these shoes. I LOVE them! They provide incredible balance. Have not fallen once nor tripped nor sprained an ankle since I've been wearing these...and that's for at least 2 years or more. I would highly recommend these.
These are the only tennis shoes that work for me. I have tried all of the brands, and my feet ache in all of them. These are the only ones I can wear for days in a row without being in pain. Many other girls at my club agree with me. They run true to size.
The T22 has the best support and is the most comfortable tennis shoe I've ever worn. I have high arches and also need a roomy toe box. This shoe handles both and looks good on my size 10 feet.
T 22 is the best shoe, don't know why they came out with the T 24 and wanted to discointinue the T 22. I have purchased 3 pairs so that I don't have to give it up. Have worn Prince, New Balance etc., this prince is a prince
Love these shoes as they protect the nails from being bruised. However, would love if they could make them for narrow feet as well as more color choices!!
My husband got these first and loved them. Now I got a pair for my birthday. I love them! Comparing them to my Adidas tennis shoes, I feel like I am walking on air.
Gret fit and support. I love the way it molds to the foot with great arch support. Can wear them right to the court with no break-in time.


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Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds
Post time to comments.
Hold 25 pound plate or dumbbell to chest for back extensions.
Enlarge image
Coach and Sage Burgener. In the landing position of the split jerk the front knee is above or slightly behind the ankle; the hands, crown of the head, spine, and hips are in perfect alignment; and the back heel is up, even turned out slightly, with a slight bend in the back knee.
This WOD looks savage -- I can't wait ;-)
(Sage looks like the Mike's Gym crew is about to analyze her to death!)
Holy smokes that guy moves fast!
That picture freaks me out, especially because the third Coach B. has no legs.
My typical sub for back extensions is goodmornings with an oly bar. Should I add 25 pounds to the bar or just use the bar?
Glute-Ham Developer is about a week away!
Got my Powertech Power Rack today! Kick ass!
This is gonna be fun. First time working on split jerk.
If anyone could explain the split/jerk to me Id really appreciate it. Thanks. Its probably a dumb question.
Split jerk: pop the bar up with hip extension, whilst diving underneath it in a mild front split.
In other words, do what Sage is doing and park your locked arms under the bar as it becomes weightless and starts back down (having been popped up by your hip extension). I would suggest thinking about this as "how can I get underneath, and then lock out, a weight that is much too heavy for me to press?"
With that in mind, the question answers itself.
Split jerk: pop the bar up from the racked position (ie. the position you find yourself in after having performed a successful power clean), using an explosive hip and leg extension to drive the bar up, whilst diving underneath it into a mild front split. Your arms are locked when the bar resumes its natural downward motion, which allows you to support much more weight than you likely could press.
As I learn more about the functional aspect of training I wonder why we do such an isolated exercise of back extensions. Wouldn't good mornings or straight leg dead lifts be considered more functional. I believe one of Rippetoe's(sp? please forgive me for any misspelling)conditions is that the feet must be on the ground.
comment #10: " I believe one of Rippetoe's(sp? please forgive me for any misspelling)conditions is that the feet must be on the ground."
So then ring dips, pull ups, muscle ups, rowing are out? Sounds like typical nonsense to me.
If you want to do good mornings, go for it.
Very cool photo and workout.
Well, I think it could be argued that dips or the arms version of the squat, it certainly is a multi-joint motion, as are pullups, muscle ups, and rowing. Back extensions however are not a multi-joint, or compound, excercise.
Backextensions are safe. All straight legged deadlift and good mornings are good for is a herniated disc
I can't support the back extension in any way except to say that it is no different than a sit-up in that it has a target muscle (erector spinae) and several syngergists (gluteus maximus, hamstrings, adductor magnus).
The pic represents the exact feeling you have working with Coach B.
comment # 11: i don't think SFC's comment is nonsense...
ring dips, pull ups, muscle ups, and rowing are functional because they imitate everyday movements.
back extensions aren't as functional, but i suppose, like KB swings, they're good for keeping heartrate up in metcon workouts.
Demonstration of the split jerk.
#10 SFC - possible explanation....
...due to the nature of CrossFit and it's reliance on core strength and stability the back extension is one of the few exercises that engages the lower back, allowing sufficent development there, without firing off the entire posterior chain. I feel good mornings in my hams more than my lower back, same thing for stiff-legged deadlifts.... just my .02
p.s. I'm doing back extensions off a 45 degree roman chair, not a GHD; that might change my entire prospective.
"Back extensions however are not a multi-joint, or compound, excercise."
The same can be said for stiff leg deadlift and good mornings.
You're over thinking this stuff kid. Just do as your told and that will be fine.
In my opinion any bodyweight excercise that can get your heart rate up is functional.
I did not intend to start an argument but rather was asking questions, which is exactly what we should be doing here. Mindless is not a sought after attribute for a crossfitter, that much I have learned here.
Comment #14, I'm hoping someone more eloquent than me roasts you for that one. Anyone here from Westside Barbell?
maybe not good mornings, but stiff-legged deadlifts are multi-joint...your shoulder joint is involved, as are your finger joints.
and i don't think we should always do what we're told. it's good to ask questions...just not too many, right? ;)
#14 you're way off base. Same thing could be said about a deadlift, but I doubt you'd find anyone here who would say that.
Comment #10 - Back extension employ many joints so I'd argue it's not an isolation exercise. The problem is you're maybe thinking of the spine as 1 joint when it is many joints (each not very mobile until used as a whole).
Granted, I didn't think of that till you asked so pardons if I'm completely wrong.
Great workout and variation
I took my time to praticing techneque
around 25min
this one looks tough! I can't wait to drop the weight on the third round of overhead squats!
43:13 as rx'd
bwt 239 52:12
Not the most pleasant experience in Crossfit history.
Coach is damm fast... :o)
You know how some days you get to the gym, and you think 'If wanderlei silva walked in, I could show him a thing or two'?
Today was not one of those days. I couldn't feel more beaten up if I was a ginger stepchild. 30 minutes and all weights apart from B/E scaled - for OHS it was bar only. Still, the movements are slowly coming together, and if it's difficult, it must be good for me.
21:40 as rx'd, didn't have it today, pukie whole time
new PR though - lying on back staring at ceiling fan after - 8 min, 25 sec
Not my day.
Only 2 rounds in 25 min. OHS 30 kg. Push-jerk instead of split-jerk. Pull-ups and 30 sek L-sit.
my L-pullups need work..they were esp. tough today
Question regarding Split Jerk. From the sounds of the explanation you bring the bar up from the floor doing a power clean before doing the Split Jerk. Or do you get your bar from the rack up at shoulder height then do the jerk?
this might be dumb but is the three rounds what's explained on the WOD or is it 3 rounds of each thing?
Have you ever seen a spine? Plenty of joints in there, in addition to being a motion of extension through the hips.
Comment #36 -- split jerk from the racked position
Comment #37 -- one round starts with overhead squat and finishes with back extension. Then you start over again with overhead squats to back extensions (round 2). Do it again, round 3.
This may be obvious, but overlooked. The back extension is done on a Glute-Ham DEVELOPER. Though it may seem an isolation exercise for the back, I'd bet the glutes and the hams are being developed.
Age 29 Bwt 200
Did NOT have the juice for this workout today, didn't take rest day yesterday and in retrospect I should have.
Got only one round in (11+18) subbing 45lb o-head squats instead of 95lb, otherwise as rx'd. Finshed with some work on the parallettes (L-sits and tuck planches).
Will try this one again later!!
Sub'd Oly Bar for 95 pounds
Sub'd Supermans for Back Ext.
Otherwise as rx'd
bwt 173
Learned a few things today.
1) Clear your head before you Jerk. Took a hard hit to the nose from the bar, it's amazing how much force can be generated in a few inches. Nose very swollen right now and was bleeding some.
2)Supermans and Back Extensions are great for getting that feeling of locking out the back for squating and DLs.
Get some, Sage! And as for three Mike Burgener's...well, if we could only be so lucky.
"They" cloned Coach - Oh NO!
Heaven help us all... what's next - Fat Fran x 3?
Any thoughts out there about diving into this WOD after being out with the stomach flu for the past four days? My legs are gone!
The coach is all over it in that picture. Sage is a trooper..thats pretty tight scrutiny. That is my first picture of coach and he looks like he means business.
2x CFWU
2 Rounds, 25:25
This is the first WOD I couldn't complete. No excuses, just couldn't do the 3rd round.
how is the split jerk different from the push press..is it the leg extension.
go easy i am still a rookie.
32:10 as rx'd.....one heck of a great workout; I'm sitting here in my office still shaking an hour later......
Sub'd 35# for o/h squat
need to work on L-shape, more of a S-shape
otherwise, as rx'd
This one seemed much harder than the last CF500, even if pukie was present last time and not this. Heavier vs. faster? I wonder?
as i am reading some of these times i don't think that i did the three rounds correctly?!
Female- 148 lbs.
OH squats- 45 lbs. x 15
L-PU's- feet on box at 90 deg. x 15
Split Jerks- 45 lbs. x 15
Knee to Elbows x 15
Back Extensions x 15
3 ronds = 10:36 min.
even with the subs, that seems really fast? i don't think that i would have been able to finish doing the real weights... is that more of the point?
added 10 40 yrd. sprints in max time 10 sec. just for s@&!s and giggles! :)
23:58 as rx'd
that picture is a lifter's dream come true; but it's sage's worst nightmare....
Elbow problems will keep me outa this one. Cleans hurt!
Instead. Ran a mile. 30 PUs; 30 Ring Dips; 45 situps. Hopefully another couple of days and I'll be back in the saddle.
CrossFit Fairfax
As RX'd 15:42
full ROM on all exercises, awesome w/o
24:14 - 65# OHS, split jerks and hang squat cleans. OHS and squat cleans butt to ankles. Back extensions with 25# done using no momentum. Shoulders/traps/glutes/hams and grip feeling this WOD.
Off to do 10 minutes of up and down hill sprints.
#50 tat2ber:
Sounds like you did it correctly with the possible exception of omitted hang cleans before back extensions? Based on other's times, perhaps you scaled back a little too much, but it depends on your strength and experience with some of these movements (OHS, split jerks, cleans). When scaling, try to balance between a high metabolic intensity without needing to rest/recover too much between or during sets.
I'll try as rx'd, but I know I'll be breaking most or all of the 15 rep sets with weights, especially after rd 1.
Age: 41
CFWUx3 minus pullups
As Rx'd: 37:30
this is the first time I've been able to do an overhead squat WOD with the Rx'd weight. Need to work on the full ass to grass drop, but I made it below parallel...
wu: w/broomstick, 2x10 [ohs, splt jk, hang (squat) clean], then burgener oly lift wu w/oly bar
rounds: oly bar for first round, 65# for 2 & 3, time 30:36
Three rounds of:
Overhead Squat/front rest squat 95x15
15 pull-ups, some good, several jumping/assisted
Split-jerk 95x15
knees to elbows x 15
hang clean 95x15
25lb back extensions x 15
A very long time.
Somebody make the bad man go away.
400m run
with 45lbs, OHS to Dynamax ball, L-pullups done in singles, knees to elbows in sets of 5, 10lb plate for back ext.
"The omnipresent Coach Burgener." Beautiful work you two.
Due to time constraints, I was only able to do one round (I'm bummed). I used 55 lbs, rather than 95 lbs for all the lifting, and did un-weighted good mornings for back extensions (only because I only have one bar, and it had 55 lbs on it).
Time for 1 round: 13:59.
And of course, my pull-ups are kipping/jumping pull-ups.
After work hours at the gym sure sucks.
Sub'd Oly Bar for 95 pounds
Sub'd Supermans(they suck too) for Back Ext. (I need a GHD)
Otherwise as rx'd
Brilliant WOD as always.
BW 67kg
I have a hard time going to parallel and below during my squats without my heels coming up off the ground. Should I only go down as far as I can with my heels staying on the ground, or should I go down farther and roll up on the balls of my feet a little?
Haven't quite master the overhead squat. Anyone have any good substitutions?
Time - 23:16
BW - 120 lb
Used 55 lb for all the lifts. Started with 10 lb for the back extensions on the first set then went to 6lbs cause I could barely lift my arms. The L Pullups were done individually with a lil bit of a jump to get the legs up. Very good WOD!
400 m Run + 2xCFWU
3 Rounds
15 overhead squat with 45#
15 jumping L pull-ups (work negative)
15 split jerk with 45#
15 knees to elbows
15 hang clean with 45#
15 GHD back extensions with 10# plate
I feel like a total wuss...Maybe not enough sleep (4.5hrs)and unfavorable breakfast (bacon, apple, grapefruit. need to go shopping) Maybe the pizza last night didn't help...but as rx'd 41:09
I guess it was the overhead squats that held me back. Never done them for reps and the traps and neck were dying!
Also, the back extensions were by far the easiest part. My OHS, L pullup, and split jerk sets were extremely broken up after the first round.
Modified CFWU x 3
3 Rounds
15 OHS 10# DB each hand
15 PU (5 L-PullUp, 10 Jumping)
15 Split Jerk (85# on 1st round, 65# last 2)
15 Knees To Elbow (did jumping PU last round, arms were cooked)
15 Hang Clean 65#
15 Back Extensions 0#
Started with 85#, knew I wasnt going to make it thru after the first round of the split jerk so went down to 65#. This one hurt, humbling.
My OHS suck, form goes early, need to work on it.
52 y/o, 154lbs.
Whoa! Not my best morning. Low back very sore after DLs and BEs last cycle. Omitted BEs this time. Otherwise scaled as follows:
OHS w/45lbs
L PUs as rx'd
Split Jerks w/65lbs.
Knees to Elbows as rx'd
Hang Cleans w/ 65lbs.
Never knew Mike was a triplet.
All this talk of how a good morning or a stiff-leg DL isn't multi joint is wrong headed. Each movement is "multi-joint" as both involve the entire posterior chain. Movements that aren't multi-joint are like curls and reverse-overhead-flying-Batman tricep curls. Can't go wrong with GM's, SLDL's, and back extensions.
It's all good in my 'hood.
Today is my boy's birthday (Caden, he's 5). Last year, BX made up a kids' workout with his name, sort of, on it. Wonder if he gets the honor this year?
I'll be in the gym tackling this monstrosity while daughter #2 is at soccer practice.
Shame about them Pods yesterday. Please tell me they'll come back. I want us to face them in the LCS.
28:16 butt to ankles on OHS,HSC
L-ish pull-ups
Learning form
L-ish pull-ups
Standard-setting form
1/2 L pull-ups 1/2 kip+situps
Total slog for me, still gassed at end, forearms burning, good form except split jerk needs mucho work.
Candace: 25 lb weighted pull-up
Sharon: 10 lb weighted pull-up
subbed hang power clean for hang clean (i.e. did not squat)...my mistake, fortunate for me!
Subbed Good Mornings for extensions, used 65lb instead of 95, still learning these lifts. L pull ups getting better, but still not quite Ls.
Time 30:40
ScottH #57- that is it! i forgot to do the Hang Clean!!!! Damit! Now I feel like a total slack!
Oh, well. I will make up for that tomorrow!
Thanks! :)
I guess it was a mistake to make up Nasty Girls yesterday. I was offshore fishing on Sunday and figured I would catch up on rest day.
42:06 with sub
Assisted P/U's (70 LB) and L-Sits
Round 1
65 LB Split Jerk
65 LB Hang Clean
Round 2 and 3
65 LB Split Jerk
65 Hang Clean
It turns out I really liked the split jerk. I felt I could have moved up in weight again on the 3rd round but I was trying to go as fast as I could. It is so hard to find that balance between heavier weight and faster times.
My OHS needs a lot of help. I had planned on increasing the weight on it as well but after the first round I decided to move back down to the bar only and keep driving.
Awesome workout!
sub'd 30 pushups for 15 L-Pullups.
- sore bicep tendons.
else as Rx'd
Subbed - floor back ext( no weight ), Hang Cl 65lbs, Split jerk 65lbs, OHSQ 45 lbs
29:31 - One BB, so had to switch
Was a beast, did Nasty Girls yesterday.
35:49 scaled to 75# for the OHS, hang cleans, etc. Just when you think you've seen everything Coach has in his arsenal, along comes this WOD, which I hereby dub the Fearsome Fifteen. I thought about giving it a try as rx'ed, but the limiting factor for me were 15 OHS which would have taken me forever as rx'ed and destroyed any metcon in this WOD. Even as scaled, an ass whupper. BW:176, YOA:58.
CFWU x 3
subbed 65 lbs on the OHS, SJ & HC's.
Blasted through at 30:43. I thought I was moving as my lungs were seared. Time is OK, but not great.
Started with 75#. VERY quickly went to OLY bar, otherwise I would never make it back to office. About 1/2 unassisted PU, 1/2 jumping. No time for sits so "L" not addressed.
Really having trouble pushing myself to near failure, exhaustion, or to do heavier weights and go for strength on these. Feels like I'm on cruise control, just kinda maintaining the gains from 9 full months of CF. I'm open to any thoughts anyone wishes to share on this here. I think I'll also look for some help on the board.
Still nursing my elbow, so I wrote my own WOD:
3 rounds of 33 situps, walking lunges, squats and good mornings. Just under 20 min.
Edit #83 - I went out with 75 lbs, not 65.
2 rounds 35:57 (15:23; 20:34)
Subbed in 95 lb good mornings for back extensions. All else as Rx'd. All sets broken - but happy with OHSquats - much better form and in sets of 4.
Only had 30 minutes to do the workout
2 x through as RXd and then 8 split jerks.
I am sure I would have been in the 40 min plus range.
65# across the board,
20# Good Mornings.
27 yo, 174 lbs
Time: 36 min
All exercises as rx'd, but only 2 rounds plus OH Squats. Just ran out of time. This one's a monster workout. Thought the L-Pullups would be the hardest part, but I think the knees to elbows wins the award this time.
Overhead Squats were definitely the easiest for me - butt to ankles, unbroken every set. Just goes to show how different I am from most of the other people here.
Biddeford, ME
Warmed-up with 800m on treadmill
Scaled it big time today:
65lb Shoulder press
15 Knees to Elbows
65lb Front squat
15 Kipping pull-ups (all sets unbroken)
65lb Power clean
15 back extension (all sets unbroken)
Not a very good day. Pukie wanted to play, but I didnt let him. 40:30 as rx'd. Question: I have read on other CF sites about "Muscle up drills". I need help with that. I desperately want to learn how to do muscle ups, but dont have the technique down. Where do I look?
Age 34, BW 145
As rx'd:
2 rounds in 36:57, 85# for second set of OHS, 70# good mornings for back extensions. Thought I was going to finish this, but 2nd set of OHS showed me otherwise.
As Rx'd except I didn't go deep enough in the catch on the cleans.
I felt like I could have gone a little faster had I not had to worry about that whole "breathing" thing.
Two rounds for time of:
45 pound Overhead squat, 15 reps
15 L Pull-ups
65 pound Split-jerk, 15 reps
15 Knees to elbows
65 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds
Total time = 28:57
First time on CF. I see below some explanations of terms, but they are still confusing.
Is there a resource where a guy like me who doesn't know much about working out can find explanations for terms like:
L Pull-ups
Hang Clean
Overhead Squat
Knees to Elbows (doing what, a sit up?)
Wow, that WOD is as bad as it looks on paper, Pukie chased me the whole time.
23:56 as rx'ed, with the FULL SQUAT CLEAN, AFT!! L-Pull ups and Knees to Elbows done on rings hung about 8' in the air. I'm tall.
#97, this may shed a LITTLE light on your question about EXERCISES.
The OHS is really tough, used just the bar and felt like I was going to throw it through the gym mirror at the bottom...nice! Kept the weight low and got through it all in 35 minutes or so. That was tough, but I can still feel it from this morning!
Does anybody know where the Orange County Fire Authority guys and gals are Crossfitting?
I keep looking for some guys to train with and I got nothing!
65#'s 40:00
L-pullups down to one at a time..took me forever but finally am doing them! No grip or shoulders left after this one..
Got 1 round in 8:22 and had to flee for lecture.
Maybe I'll try this again later (ha! ha!). If it takes animals like OPT about 3x my 1-round time, I must be doing something right.
Either that or cleans really are a lot harder for most people than they feel for me. I actually had to pause in the middle of my split jerks -- with 95# -- how pathetic can one man be?
Catherine also knocked out a round in a bit longer (~15 minutes) with scaled weights. This WOD needs a name, something like Jezebel or Delilah...
4th day of stomach flu - not fun. I'm not up to a full prescription of the meds so I measured my doses;
Round 1 - 95lbs (8:04)
Round 2 - 75lbs (9:25)
Round 3 - 55lbs (8:59)
(Subbed in Power-cleans and a 17lb med ball behind the neck on back extn's.)
Well first day back after being released from limited duty for tearing my hamstring. Easing myself back into the game, one set and one set only as rx'd. Felt good did not want to get cocky.
31/ 180
65 pounds instead of 95
could have went heavier on hang cleans and split jerks. 45:30.
Those L-pullups and ohs are not my friends.
T-Bear in Vancouver
170lbs, 33 Yrs Old, coming off 4 day layoff from cold.
As Rx'd. 36:10
10:20 Round 1
14:10 Round 2
11:40 Round 3
OHS and L-Pullups were the punisher
Wow, I'm a moron. These days it's easier for me to pull hang squat cleans than to pull hang power cleans, and yet I did hang power cleans today. Durrr... My only excuse is that I was confused from doing 'Nasty Girls' yesterday with HPCs. That didn't help my time *at all*.
Now I'm going to have to follow through on my facetious claim to do the full WOD. (3 rds) I do believe that doing Farmer's Walks after workouts may be a dumb idea; I feel like I got run over by a semi after yesterday's strolls. Perhaps every 3rd WOD, or some such.
Anyone else partake in this wondrous exercise? (Farmer's Walks) I can feel myself getting shorter already ;-)
age 33
Ugh... made up Nasty Girls on the rest day yesterday and that was a big mistake....
~39 to 40 minutes today. Mistakenly did power cleans like yesterday.
Really wobbly on Overhead Squats for some reason. Had not had that happen before, but shoulder girdle just did not have it today.
Time 32:26 Altered
95 pound Overhead squat, 15 reps BAR
15 L Pull-ups JUMPING PU
95 pound Split-jerk, 15 reps
15 Knees to elbows DID NOT DO
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds GM
as rx'd
OH squats need work
55 lb bar
1st 5 p/u were L, the rest dead-hang
27:31, did full cleans rd 1,grip pretty wasted, plus a cold today which I felt only in the breathing.
-Used 2 50lb dumbells cause that's what I have.
-Poor form on Overhead Squat
-Split-Jerk technique is trickier than it looks,
-I should use lower weight to start
-sub. Good Mornings for L PU, Knee to Elbow
-Back Ext. w/ 25lb
Don't recall where I got this, maybe here:
did as rx'd except mostly everything broken in to smaller sets
bwt 240 age 31
time: 49:57
some of the times posted on here today are just plain sick. You guys/gals deserve all the props in the world. all i can say is wow.
Age: 31
Ht: 68"
CFWU(10) x3 - 10:41
Rest - 5:21
WOD: BrandX puppy - 3 rounds - 10 45# ovrhd sq., 10 jumping pull-ups, 10 45# split jerks, 10 straight leg raises on dip bar, 10 45# hang cleans, 10 back extensions w/ 10#
Total - 30:58
Forgot to time my round splits. This was a very exhausting work-out, but I still did it too slow. My form on the Oly lifts leave much to be desired.
Used 65# barbell for everything including the subbed good mornings for BE.
could only do 45# on overhead squat. did 75# on split jerks and clean. no weight on back extensions yet. pretty much scaled everything, and this killed me. can barely type. need to work on L-hangs and knee to elbows.
Age: 32
Ht: 1´81 meter
BW: 82 kg
Country: Sweden
Time: 23:44
My underarms is really messed up.
3 rnds for time:
95lb OHS x 15
L pullups x 15
95lb push press x 15
Knees/Elbows x 15
95lb hang clean x 15
45lb good morning x 15
Assorted warmup stuff/stretching
15x55# OHS
15 L-pullups assisted w/band
15x55# Split jerk
15 K to E
15 BE w/ 25#
Wow. That is an insane workout, and I hope it comes around again. In about a year. I thought I could scale to 65#, then I saw that Kelly had used that weight, and reconsidered. Concentrated on form, and worked the 55# at the expense of some metcon/speed, but my grip and shoulders were so smoked anyhow, I think it was the right speed for me today. Awesome.
55 y.o. 154 5'10.
overhead squats with 30lb bar. I'm new to this exercise and working up to higher weight.
split Jerks and hang cleans with 80lbs I was happy I kept 15 min/round. Improved form as I went along inspite of getting tired. Suggests that proper/better form will help compensate for fatique
As rx'd 42:43
26yo 200lbs
light walk warmup
as rx'd in 42:45
that was hard!
26:34 with mod's
25 lb bar for ohs and push press instead of jerk
15 lb db's for hang clean and back ext's
hanging knee raises for K2E's
110 lbs assisted for chin ups
lawdy mamma ain't i glad i scaled. no time, no fuel, whine, whine
2 sets, L pulls and knees to elbows often working negative; 67 lbs/30.5 kilos
lil pipe- (first crossfit as a member of hometown gym)
as rx'd (took overhead and split jerk off rack)
39:59.85 (i tried to get under 40...)
and one of the many sick elements is that this is a forearm workout!
Should this be done straight through, or is there a rest between rounds? I am new and don't knew
Ron- You're right, that was a shame. But hey, glad to see you're upbeat about playing the Mets. Especially now that they lost both of their Game 1 pitchers. That would be nice to have an all California NLCS.... But the Dodgers have to get by the Mets first. Oh, what is a Dodger anyways?
CFWUx3 (-PU's)
Looked at the WOD this morning and thought, "That's not too bad. I'll help the guys in Pool Phase and have plenty of energy for the WOD later". After all day in the water, I looked again before I went to the gym.... Pay attention to detail DJ. I missed the part about, "3rds".
Hanging Cleans were mostly Hanging Power Cleans, and L-PU's were about 1/2 W-PU's. Nice one!
Get some, Go again!
Total time = 28:15
28 y/o 170 lb 5'10" approx 12% bf
CFWU x 3
One round for time of:
45 pound Overhead squat, 15 reps: 2,2,2,2,2,3,2
15 L Pull-ups: 3,3,3,3,3
65 pound Split-jerk, 15 reps: 5,5,5
15 Knees to elbows: 9,6
65 pound Hang clean, 15 reps: 9,6
15 Back extensions, with 10 pounds: 15
Time: 27:27 First day back after a week off…
42 yoa, 179 lbs.
CF w/u minus pullups.
As Rx'd, 37:05.
Except for back ext.'s, all sets broken like last year's candycanes. Hell of a workout.
Thanks Coach and Lauren.
This one was... I don't have the right adjective.
Subbed 55# for first round for all weighted exercises, 45# for rounds 2 and 3
15 jumping pull ups + 15 situps
tried GHD sit ups (failed) for K2E, so subbed anchored sit ups for K2E
ROM for back extensions very small but used the 25#
Time- 36:05
All in all I didn't think I was going to finish. ROM in OHS was limited. In round 2 started to get a thumping headache and Pukie came around in round 3. Guess I'm dehydrated. Also still averaging about 4 hours of sleep a night, but night before last only 1 hour. Insomnia sucks.
N is sick with a cold
L is buried under homework
As Rx'x 27:39
Age 23 btw 235
Dodger: one who avoids the trolley as it passes in the street and he is jaywalking.
See also, one who plays for one of the most storied franchises in baseball.
alt: one who avoids a draft.
Also, one who unfortunately is losing to the Mets.
big pipe: bw 170 disappointingly only got in 2 rds, 28:30....brutal, shouldve utilized my rest day better, and taped my hands. subd 95# bent knee good morning for back extensions, afterwards did some HSPUs
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Push Press, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds (Roman Chair)
Should have done the BrandX Pack workout.
Everything broken, but as Rx'd. 31:20.
15:00 of that was L-Pull-Ups alone...I hate them so much...
Tough one. Didn't finish. Felt dizzy and sick.
2 rounds
26:07 with total weight of 65lbs.
WU 1/2 mi walk on treadmill
WU OHS/PC/SJ/PU oly bar
subbed w/65#
1st as rx'd
2nd rd partitioned OHS/LPU/SJ/KtoE/DE
3rd rd partitioned OHS/LPU/SJ/KtoE
77lb Barbell exercises
All the rest as rx'd
34 minutes
OH Squats @ 45lbs because my form still isn't where it needs to be
Rest as Rxed
Extra: BS 215lb x 5 x 5
OHS are getting better, still ugly ...but better.
What the heck was THAT!?
Age - 47
Subbed 45lbs for OHS and 90lbs straight legged DLs for extensions. 37:20. Owie.
Looks like I win the slow trophy! Nobody over 50min, but me. I'm so proud. Slow, but Proud.
Tim- aye, we use to do farmers walk with railroad ties. We'd screw 1"inch handles onto a pair of ties and layout a 100' for a down-n-back sort of thing. They are around 175lbs each for a 350lb total. Crowds loved it!
Over 300' is the challenge. You watch a guy get out to 280-290 and his whole-body starts to turn to jelly. Legs get weak, mind goes blank, wobble happens,... then grip give way. Fun stuff.
not fun
scaled to 65# bar for lifts and bw back extensions on the GHD. Still leary of tearing up my lower back on that thing until I have it a little while longer and can improve my rom. Otherwise, awesome workout!
cfwu x 2
OHS w/ PVC (shut up Peterson!)
Rest as rx'd
49:55. Ouch, OHS's kicked my butt as always, but at least I did a semblance of them with rx'd weight. Subbed good mornings with the 95lb. bar, nowhere to do back ext. Did not have it today, and this one worked me. Get some...
As written... 24:41
Cleans were hang squat cleans. Good WOD.
as rx'ed
As prescribed, 20:15
BW 60kg
OHS 30, 20, 20kg
15 JPUs + 10s L-sits/tucks
Split jerk 30kg
15 KTEs
HCs 30kg
BEs 10kg
whoops OHS 30, 25, 25kg
25-OHS 45lb
15 Knees to Elbows
25-Split Jerk 45lb
15 Knees to Elbows
25-Hang Clean 45lb
15 Back Extensions 25lb plate
Starting back today from a couple weeks off. I've been rehabing ribs, hamstring, rotator cuff and tricep pull. Used 75# and did 2 rounds. Didn't want to push my luck. Most of my parts stayed in place.
95# for 1st rd and 65# and jumping kte's for 2nd and 3rd. 45 degree extensions.
Those OHS's are killer - every time I do them I have more respect for Coach B and crew
Ben: 29:34 (OHS and HSC to dynamax ball)
Didn't time. Around 45 min
13 60 yd sprints before
Subbed 45lb. OHS (finally getting good depth)
Back Ext. on Physioball
All sets broken after round 1 except OHS
Sick workout
Julian: 23:24.3
Me: 23:50.2.
first day x-fiting. thought i was in shape, that thought it long gone. fell short of expected performance. excited for things to come.
CFWU x 2
30 minutes
Used 45lbs for all the weights and subbed unweighted good mornings.
bw 165#
as rx'd 13'18"
great workout. Loved this one. really had to push. I think I went a little fast throught the slit jerks, still went to lock out of elbows.
as Rx'd, 35 minutes. even factoring in the time lost waiting for the weiders to finish doing their cable flies so i could get up on the pull-up bar, i still don't know why this took me so long. can't remember the last time i had to not only break up my sets, but sit down and suck wind during the breaks. dang.
OHS with bar
Tuck pullups for L's
Good mornings for back extensions
used chalk for the first time... makes a huuuuge difference
65# bar
15# b.ext
37:33 broken everything except b.ext.
as is 31:23
1.1 rounds rx 95# (25# BE)
15 min
In case you're wondering why the wind is out of the west, it's because of the huge bucket of SUCK that I opened today!
Subbed empty bar for all exercises, otherwise as rx'ed...the whole freakin' thing felt uncoordinated and weak. Bad day!
27 yr F
wt: 103lbs
time: 32:11
subbed push jerk for split jerk, 45lbs ohs, push jerk, and hang clean. the rest as rx'd.
this really kicked my booty. those L pull-ups were brutal.
few overhead squats, back squats, front squats, a little stretching......
wod-1 round for time
15x65lb overhead squats
15xL-pullups(feet supported on hanging straps)
15x95lb split jerks
15 Knees-to-elbows
15x95 Hang Squat Cleans
15x25lb Goodmornings
10:20 of excruciating pain and agony
Didn't think I would need to modify weight or rounds. Sadly mistaken. Just felt weak and awful.
42:35 Wow. That was tough. Almost quit after round 2.
2 rounds; focused on form for lifts
5 L pull-ups
15 SJ (5 w/ 25#, 10 w/ broomstick to practice jump & landing)
15 knees to elbows (slight jump assist)
15 25# HC (form improving; need real weights)
15 back extensions with 8.5kg wall ball
This might be the worst day of this workout I have had. I had no energy whatsoever. For the first round I used 95, then the second 85, then the third round 65. I subbed assisted pull-ups (115,130,130) and leg ext. for L-squats, 15 reps of each.
Mae-used 65 pounds for all 3 rounds and had me assist her on L-pull-ups.
Total time: 1:03, that is so bad.
95 pound Overhead squat, 15 reps
15 seated position Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang Power clean, 15 reps
15 Back extensions, with 25 pounds
Time 31:50
35 mins
olympic lifts broken
65 # ohs 10-5 ea rd.
85# split jerk 10-5 ea rd
65 hsc 10-5 ea rd.
rest unbroken
this was a beast..
Wow, this was one of the best ever!!!
Ryan 26/#185 22:12
I took WAY too much rest. Did the first round in 4:50. Full squat hang cleans. Total time: 20:20
BW=150. All the way up to all the way down on all movements. Locked arms on the KTEs. L-pulls were the slowest; my lower back really isn't into them lately.
Sleep depro is taking its toll.
55 pounds for overhead squat, split jerk and hang cleans
assisted L pull ups
Took way to much rest time, my forearmes were smoked!!!
Also had to wait a while for some people to finish using the pull up bar.
Good God. Major, major props to anyone who came in under 20:00 as RX'd.
I've got a loooooooooooong way to go!
Subbed 75lbs for 95 lbs
L-shape more like S-shape with knees bent like sitting in a chair.
Otherwise as Rx'd
Should have tried to use the 95lbs but had a 1.5hr fixed gear bike ride in the morning and was a bit tired. Would have been better to try and fail with the higher wieght.
6'4" 219 # 21yr
Subbed front squats for the overhead (need to work on those alittle more). Everything else as Rx'd for a time of 26:00.
Second week of cross-fit and I've found it is an obsession. I check these comments about 7 times a day just to see what I have instore for my evening.
As rx'ed: 33:36
splits: 8:21, 11:53 and 13:31. I knew I was in trouble 1/2 way through the first round.
Three rounds for time of:
45 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds
*sub'ed 45 for 95lbs
Time: 29:22
scaled volume back by 33%:
CFWU(3 x 10)
WOD as recv'd in 15-9-6 sequence
Total Time: 16:49
Frank; 26::45 as Rx'd w/ exception of 5 lb for back ext.
Tor; 22::43 as Rx'd w/ 65 lb bar sets/25 lb back ext.
Jad; 35::50 as Rx'd
Good one!
As RXed.
Total time: 24:13
This one was brutal! Expected to get a sub-20 time but just didn't have the juice to drive harder.
Pukie caught up with me, too. Had a really good heave about 2 minutes after picking myself up off the floor after the workout.
This one sucked in a good way!
65# bar for OHS and split jerks and cleans, 45# bar for good mornings (no GHD equipment).
Laid out on the floor for a good 5 minutes afterward.
25:43 24yrs, 212.5 lbs too much body fat
2 complete rounds, only overheads and pull-ups from 3rd.
45 lb bar instead of 95 lb for all excercises. unweighted extentions.
Only second week doing this, feeling much better.
my first day of crossfit - humbling. I consider myself to be in excellent shape but what an eye opener. no results to post as I'm still figuring out these lifts.
anyone know the weight of the little weight set bars? (the Weider ones with the 10 to 2.5 pound iron plates)
thanks in advance.
Chris - 25:30
65# bar
25# good mornings instead of back extension.
Julie - 34:something
45# jerk and clean
15# goodmorning
kinda like trying to sprint 3 miles. similar time too.
20 yrs, 165 lbs
3 rds in 26 min
substituted 65 lbs for 95 on the lifts and only did sets of 10 for everything except pull-ups, which i used minimal assistance for.
No pull up bar so I subbed situps, though I know it's not really comparable.
95 Jerks
95 Cleans
3 rounds.
wod as rx'd (w/ s-pull ups, not Ls) 46:45. wasn't sure i could finish. 1st rd in 11 mins. 10 min ellip wu 15/15. hr avg 133, hr max 166. very tough wod. more bent over breathing than usual. even sat down a couple times.
3 rds
1: 20 min as rxed
2: 25 min w/ 90 lb bar
3: 13 min w/ 70 lb bar
Anybody have any tips on the OH Squat. It is very difficult to keep the bar from tipping forward. Is this due to tight lats? My range ROM is crap.
K age: 39 bw: 199.5 this am.
- OHSQs are getting way better. Can still go lower but @ parallel now and pretty stable @95. The wkouts last month helped.
-Lpullups were tough. First 4-5 of the set ok. Then form suffered. No jumps though, just starting from standing.
- KTEs were also tough on the grip
-Hcleans were (mostly) to parallel sq. Form suffered end of rds 2 and 3
L (f) age: 35 18:58 working on form with lighter weights (10lbs) and assisted pullups.
High intensity. Good stuff.
10/4/06 8:30 pm
Brent & Shane
33:52 23:42
Colorado Springs
L pull ups became partial with just the knees up on the 2nd and 3rd sets.
Only made 2 rounds. Called on account of darkness, knee pain, dinner, and weakness. This was really tough.
Finished in 37:36, need to work on the L pull ups
This workout was the devil. TWO rounds in about 30 minutes. Boy, I sure regret not working out for most of the summer while I was in Florida...
#152 - Kevin Rogers - you are the slow one, but not by much. I came in at around 52:20-something. Look way in the beginning. Congrats on getting it done though, that was a rough one.
23 y/o
190lbs and dropping
Rd 1:As Rx'd
Rd 2:10 Reps of all rather than 15
Rd 3:10 Painful reps of everything
This was the first time I thought I was gonna puke haha. Awesome workout!
WOD: 3 rds in 22:18
what a smoker!! Just finished 15 mins ago almost started dry heaving during the end...agh!!
3 rounds for time of PVC overhead squats; beginner pullups; PVC split-jerk; knees up; PVC Hang clean; supermans: 10 reps of each. Follow with 3 max L-sits.
My substitutions:
Overhead squats with broomstick to a 16" box
Pushups on a desk about hip level (I don't have anything to pull on and I figured at least it was upper body)
Split jerks with broomstick
Knee roll-ins on a stability ball (I could only do 7 of these)
Hang cleans with a broomstick
back extensions on a stability ball
The whole thing took about 50 minutes.
I had trouble with the jumps in the last two rounds. When I get to the point where I can't jump or squat, is it any use doing the exercise?
3 Rounds as Rxd
Should make friends with pukie, he slowed me down a little, kept waiting for him to leave.
as Rx'd 19:03
thats one hell of a workout!!
160 lbs/ 45 y.o.
subbed 85 lb straight leg dead lift for back ext; other than that, as rx'd. Probably the most brutal workout here yet.
feeble attempt at best...no time....didn't finish......technique was horrible!! Trying to cut 2-3 pds in three days has left me on the treadmill a lot. Legs and stamina are shot.....have to make it to friday weigh ins.....was 183 last week.
Almost threw up.
As rx'd except L pullups and knee-elbows broken. I can't believe anyone could do this in 20 minutes. My first two rounds took 20 minutes and my last round took 25. Clearly, I hit the wall.
65 on all the 95lb exercises. As Rx'ed otherwise. 30 minutes.
bw 175
Think I got another last place, 51 minutes with a scaled version. I was more in the middle on the DL day, but back to the back of the class with this one.
3 rounds X 15 of:
10# dumbell OH squats (felt smart for doing this, as my rom was really good.)
L PUs (glad I've been working on L-sits)
75# split jerk (first time with these)
75# hang squat clean (again felt smart for scaling back, because my rom was really good; wouldn't have got into hole with 95#)
Back extension w 25#
All sets broken except back extensions.
Great WOD--bathed in sweat from this one.
3 rounds of 10
40kg OHS
L pull-ups
40kg Split Jerk
knee to elbows
40kg Hang Cleans
25lb Good Mornings
33:03 as Rx'd
still feeling weak and shaky from sick week; not the good weak and shaky after a wod.
Only had time for 2 rds
27:30, but only 2 rds. No HR monitor today.
As rx'd w/ power cleans. Not taking yesterday's rest day (did heavy squat WOD and L-sits instead!) took its toll on me. Plus I was lathargic anyway. Good WOD! Will give it hell next time!
as rx'd
Total 21:09
29:50, with 45lbs OHS. All else as RXed.
What a killer workout. I felt like I was dragging serious butt, but looking back, I don't know if I could have pushed much harder. I'm really bushed.
Age 50/BW 240#
This was not pretty!
Plesantly surprised that OHS came the easiest.
"L" pullups were some variation of the alphabet.
3 rounds CFWU
3 rounds for time of 24:00 ish
did 10 reps of all exercises... kind of a sissy but never have done the split jerk and O.H. Squat.
35 yrs old 205 pounds
Could only lift 30kg in the overhead and olympic variants. Had to bend knees in the second set of L pullups.
With changes: 25.59
That hurt my forearms way more than I expected.
Staying in hotel so had to use their facility, which is surprising nice, but did need to sub dumbbells for all the lift
2 rounds not for time of
10 reps using 45 lb overhead squat
5 L pullups
10 reps 45lb split jerk
5 knee to elbow
10 reps 45 lb hang clean
10 back extensions with 10 lb
i am just starting up again after 2 months off to heal from some tendonitis or something that was happening in my right bicep and elbow. I feel good now, but want to start out really really really slow in order to avoid injury...i feel strong enough to do more, but it seems like my joints and tendons always want to flair up just when i'm really getting into it. Anyway, i'm really going to slow it down this time and hopefully can maintain and progress slowly over time, let my joints strengthen, etc. who knows.
as Rxed
45kg OHS
L Sits PUs off Neutral Grip
45kg Split Jerk
K 2 E off Neutral Grip
45kg HClean
I think I sandbagged a little but still...
L pulls more like H pulls
subbed supermans (no GHD)
51:17 as prescribed
need work on overhead squat (practice snatch) and L pull ups
No training for me today.
29:11. 45# for OHS and 65# for HSCs and PJs. Ls were tucks and dead hangs. Used 10# plate for back extensions.
Scaled weight (45, 45, 65), (45, 65, 65), (45, 45, 45) Used a 10# wt for BE's L-Pullups were with knees bent, feet parallel with floor.
Feeling more comfortable with the OH Squat, still need work on form
80lbs startin weight.
75lbs for the 2nd round
65lbs for the 3rd round
1:00 +
Just did the bar for the overhead squats...and the split jerk...only did about 5 L pullups...this is our first week darn it!
Took a long time.
Warmed up with a mile run @ 7.5
Used 85lb for OHS
Used 65lb for hang clean and split jerk
Able to pull off 15 rep pullups in a single set
15 straight reps on the oly exercises got me exhausted.
Beth used bar for everything.
Sub 65# for Oly lifts, L-PU degraded to S.
Andy: 30:02
Paul 23:53
Still recovering from a 3 day Shootfighting (MMA) seminar, I have a few bumps and bruises to show for it.
Only completed 2 rounds before my elbow couldn't take it anymore. Subbed 45lb good mornings for BEs, all else completed for good form.
29 minutes. did regular pull ups with no help instead of L pull ups
3 rounds:
15ohs 95lbs
15 L pullups
15 split jerks 95lbs
15 knees to elbows
15 hang cleans 95lbs
15 back extensions 25lbs
just recently started crossfit, every other workout has kicked my ass as did this..this work out fit my body type and strength.which allowed me to acheive a good time 0f 27:10.
Walked into gym in Iraq today, saw my buddy doing crossfit. Never tried it before, so I gave it a shot. I'm hooked.
Age 42/Bw 210
Time 39:00, w/ 65lbs for all
MOD-WOD w/65 lb bar
15 x OHS
15 x pull ups
15 x split jerks
15 x KTE
15 x Hang Cleans
15 x Back Ext w/20 lbs
2 rounds = 28:40
Regular pull-ups.
Only did 2 rounds. Coming off a leg injury and took it easy.
Subbed 45lb. for OHS
Age 32
BW 84kg
A terrible session!!
1 round as rx´d and 1 round OS, SY and HC with 30kg. That is all I mustered.
time: 33:40
sub'd 75lbs all around
Avg HR: 172
Max HR: 191
subbed 30x45# high pulls for cleans. Need to work the rear delts, major sticking point. Everything else as Rx'd. Back extensions were easiest. Split Jerks had to be broken the most.
21/15/9 reps of:
1 rep 185# DL
1 rep 225# DL
started off deceptively easy...then quickly went into split sets...and slow splits...
As Rx'd
89 lbs.
Age = 31
Time = 36:43
Used 45 lb bar for OHS
Somewhat sloppy form on L-Pulls
Split Jerks with 70 lb
Knee to Elbow - Good Form
Hang Clean 70 Lbs - From needs work
Back Extentions - No Weight
Not too bad considering I do not have much experience with most of these exercises. Mostly working on form...increased strength will naturally follow.
I bet this WOD gives F.G.B. nightmares. Here's mine and Kent did this with me but didn't dog it like I did. Some time was lost taking turns with the bars.
1)Subbed bar for OHS
2)Regular + jumping ring pullups subbed for L's
3)65lbs. Split Jerks
4)Subbed abmat situps for KTE's
5)65lbs. Cleans
6)bodyweight only back exts.
as rxd 40 minutes
46 yo 200 lbs
OHS not as deep as they should be
all done with 95#
very broken!
very ugly!
very brutal!
pukie was chasing me, but never caught me
45# OHS (first time in months shoulder would take any weight at all) - no breaks
Lower-case L pullups - breaks
65# split jerks - breaks
KTEs - no breaks on 1st and 2d sets
65# hang sq clean - breaks
26# kb back extensions - no breaks
Camp Dodge - Subbed DB(30) for Overhead Squats
Regular pull-ups, DB(35) for split jerk
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds
75 lbs x 15 overhead press
15 L pull-ups (as best as I could)
75 lbs x 15 split jerk
15 knees to elbows
75 lbs x 15 hang cleans
15 extentions
75 lbs x 10 overhead press
10 L pull-ups (as best as I could)
75 lbs x 10 split jerk
10 knees to elbows
75 lbs x 10 hang cleans
10 extentions
75 lbs x 10 overhead press
10 L pull-ups (as best as I could)
75 lbs x 10 split jerk
10 knees to elbows
75 lbs x 10 hang cleans
10 extentions
Almost met pukie, my son thought I was going to pass out, called his mother! LOL!
what's a good substitute for L pull-ups? because i know i can't even do 1.
with the jerk, do you alternate legs?
movie-replicas: pullups and L-sits
My coworker's response when she saw this photo: "Her form looks perfect to me! Why does she need three guys correcting it?"
39:36 first time doing this one. This was a rough one for me. Felt as if I had a little organophosphate sludge going on for a little bit.
All as Rx'd except last set of L-pu did regular pu in place.
had a lot of subs;
115#-front squats x 15 x 3 rnds.
L-pullups x 15 x 3 rnds.
115#-split jerks x 15 x 3 rnds.
knees to elbows x 15 x 3 rnds.
115#-hang cleans (not a squat clean)x 15 x 3 rnds.
100#(2-50# dumbells)- straigt leg deadlifts x 15 x 3 rounds.
actually doing this one Thurs night I'm totally messed up in the schedule.
Don't even want to post was not in good work out frame dad goes in for surgery tomorrow growth under tongue.
anyway lagged through two rounds subed db swing for ohs and one arm db snatch for clean jerk. Horrible! I will punish myself tomorrow.
29:19 All weights/ROM as rx'd. Broken sets after a bit. Nicest ass kicking in a while; thank you!
used 45lb plate for overhead squats
with: 30x broom OHSquat, jump/negative L PU, 45#jerks and cleans
Did workout as rx'd except used 105lbs instead of 95lbs
Time: 46:37
Hardest part was keeping my grip --it started getting really tough to hold onto anything halfway through the 2nd set
26:31 as Rx'd
Age: 24
bW: 184 lbs
24:20 as rx'd
Sub'd GM @ 60lb
the rest as RX'd.
totally messed this one up! Only did one round...I knew it was too good to be true.
1 round = 6:02
Followed up with the lunge, run, squat WOD with weighted vest in 12:22.
I will have to make this one up next week.
40 min as rxd
In recovery from injured back. Did with bare bar in about 20 min.
only had time to do 2 sets, took me about 30 min. Did overhead squats with bar.
did regular pu as opposed to L
good workout- toughest part was maintainging grip for KtE
cfwu x 3 subbed 25# db curl 2 press for pu's to loosen elbows for L pu's
WOD modified...rds & wt as rx'd but 10 reps
sets unbroken xcept L pu's 3-4-3
30:39 got some big time today. good stuff coach
57, 182
BW: 168lb
Age: 31
As rx'd 18:43
hang cleans got my back (hurt from deadlifts of a few days ago) in the first round and had to stop. i was looking at a time north of 30 minutes. those L-Pulls are fun, eh?
on the road. L-pull ups were weak link.
What a screw up, only did one round - did not see the three rounds.
Oh well 1 round 6:40 Finished with bench presses and grappling for 1 hour.
Used just the bar on OH squats, haven't gotten those down yet. Used 75 lbs on SJ's and cleans. Did kipping pullups for L pu's and used elbow straps for KTE.
cfwu x 3 (- pullups)
subbed weighted gm for bk ext
1st set w/ 65#
2-3rd set w/55#
Two rounds for time of:
77 pound Overhead squat, 15 reps
15 L Pull-ups
77 pound Split-jerk, 15 reps
15 Knees to elbows
77 pound Hang clean, 15 reps
15 Back extensions, with 10 pounds
I did this yesterday.
43 min. subbed front squat for OHS, because my squat strength isn't that great and my OHS strength is less.
Age 18
34 mins but forgot to do Knees to elbows.
Yesterday did
5x5 130kg Deadlift
5x5 50kg military press
40 mins. This was tough. Used 45kg bar for all (incl straight leg DL as sub for back extn). Couldn't get as deep as I wanted on OHS. Hang squat cleans more like power cleans. Split jerk degenerated to push jerk. Pulls and KTE on door sill - grip now dead.
rxd 17:43
bw: 206
first time doing some exercises. it took me approx. 30 min.
great brutal workout.
subbed OHS for back squats, otherwise as Rx'd
37:50 (form sucked on L-pull ups)
L-PUs weren't happening (can't seem to keep them going on my free-swinging bar), so kips it was.
Took a rest week, and its good to be back. brutal workout.
All OHS and jerks were unbroken. OHS got deeper as I went, overall ok. Jerks felt great, good extension and flew up. L-PUs were somewhere between straight and tucked, broken in 2nd and 3rd. All KTE and squat cleans (could be deeper too) broken in about 3. Hook grip helped. Did standing good morning w/ 25# in place of back extensions.
as prescribed
34min 25secs.
bw 137
that hurt.
Currently training hard for the BJJ Scandinavian Open, so I modified it to keep it light.
One round
5 30-kg. overhead squats
15 L Pull-ups
5 30-kg. split jerks
15 Knees to elbows
5 30-kg. hang cleans
15 Back extensions, with 10 kg.
Time: 7.50
As Rx'd, about 18 mins, had to use wall clock.
Complete torture, sheer, brutal, awesome torture!
As RX'd
This one was a killer. I loved it!
Meyer as Rx'd 48:10
Godfrey 41:36 45 lbs everything all else as Rx'd
Sam 47:30 w/ 45
frazier 45:36 w/ 45 lbs
2 rounds in 35 minutes...tough workout
sets broken, regular PU's
Age: 37
Body Weight: 162
WOD: as rx'd
Time: 29:55
I had to sub 60# vice 95# & good mornings for BEs, no weight used on GMs.
Otherwise as Rx'd: 32:57


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