These boys look broke!!! bad juju

It was a particularly gruelling WOD. And its true they do not have any money.

The poor fella second from left in the front row looks slightly ill: must've been a good one.

Question. For the WOD, do we Deadlift, BP, Clean, Deadift, BP, Clean, etc or do we complete the Deadlift first before going onto the Benchpress?

Andy

Andy: 10 reps DL, 10 reps BP, 10 reps CL, 9 reps DL, 9 reps DL, 9 reps CL, 8 reps DL, 8 reps BP, 8 reps CL.

This one's gonna hurt.

Thanks Ross! Your right, this one is going to hurt.

Andy

What a killer WOD !
I had to modify a bit as I have "only" two bars... A 7ft standard 1inch bar that fits inside the power rack & a neat chubby PDA 2inch short bar that when fully loaded is too short & the plates sit on the safety cross bars...so since there is no way I could do a zillion DLs off the floor with "chubby" ...I set him up on jackstands @ the lowest level & still managed to fry my grip forearms etc. .I did hang cleans off the power rack. Since I had used all available bars I figured dips might be equal to a body wt BP.. Time 20:22....
LORD OF THE RINGS ??? report
The rings came in this week & they are really cool... Idont think dips were any easier than the bar BUT.. the rings were much more comfortable on my shoulders & I could go a lot lower with no real pain/discomfort...Also I am happy to report that I did "get" a MU on my first attempt & whereastechnique /grip is important ...I feelthe rings were easier than the horiz bar...the bar MUs I would describe as brutal .. the ring MUs.are smother & a lot more fun!!!
& finally RIP...We had to sell our pool table to help partially pay for our Grandcats vet bill.. I used the table forhypers reverse hypers etc & the poolballs helped me count sets ,,,anyway I think the rings look a lot better in that area of the room...

Dave K
First off, congratulations on the muscle-up on the rings! I was hoping you found it doable since you were getting the bar MU's. There is hope for me if I can get back to a set of rings and practice again.
When you are a doing bar MU do you get one arm up first, or are you able to get both up at the same time? Jim

26# TSC pullups: 1,2,3,4,5,6,7,8,9,10 - All reps done from one second dead hang, no kipping, collarbones (during the early reps) or throat (later reps) touching bar. No breaks on any sets.

26# TSC pistols: 1+1, 2+2, 3+3, 4+4, 5+5
52# TSC pistols: 1+1, 2+2, 1+1, 1+1
26# TSC pistols: 5+5
All reps left leg first with one second pause at bottom. Feeling too tired to push hard with 52# today.

20:39 - 185# trap bar deadlifts, 115# bench (no breaks on any set - thank you Lynne!!!) and 80# squat cleans (several broken sets - grip tired).

1:06:00. Bodyweight ~160#, Deadlift 245#, Bench Press 135#, Squat Clean 125#.

I did the Deadlift at the prescribed weight, but I shouldn't have - it was just over 80% of my 1RM, and I was hyperventilating and shaking a little through most of the workout.
The weight to which I reduced the bench press was about appropriate, I think; I got one set of four reps in the first set and the rest of the reps were doubles and singles with short rest periods. Most of the squat clean sets (at prescribed weight) were intact.
I finished this over two hours ago and I still don't feel quite well.

BW = 200lb

DL = 305
BP = 205
Clean = 145 (started with squat / ended with power)

50:05 minutes

1/2 intensity period (recovery), so did 1/2 specified reps.

30:27; bw 175

265# deadlift: 14-8-6
255# bench: 7-6-5-5-5
135# clean: 7-6-5-5-5

Only 1 bar, so completed ea. lift before reloading. bw bench for reps still beyond me. Squat cleans greatly improved. This was a killer even @ 1/2 the reps.

Correction, typo 255# bench should be 155# bench. Wishful thinkning perhaps. Have a great day everyone.

This is a workout that I've completed in the past, but today I was having difficulty. I injured my hand, haven't done crossfit in 2 weeks, and was feeling lite headed from the start. My warmup was also very intense.

I did a round of 10, 9, deads and bench with 8 in 40 minutes (1 hour w/ warmup pullups/Lsits/handstands). At 40 minutes I stopped.
Bodyweight 200. Deads 300, BP 185, Cleans 155.

For those who are new to Crossfit there are 2 approaches that could have been taken here. Approach 1 use prescribed weights do less reps as I did or do lighter weights for the full workout. Coach advises that most lifting workouts should be stopped after 40 minutes. Also GH (growth hormone)gets depleted at about this point and it starts eating in to recovery.

This was very frustrating because I've done this workout successfully in the past.

21:25.
BW 155#
Deadlift 230# first set, dropped to 190# for last 9 sets.
Bench press 155#
Cleans 115#

Only had 2 bars and wasted a lot of time changing weights around, but I enjoyed the rest time!

Jim H,
With the ring MUs it seems that I get both arms up @ the same time.. Bar MUs were a different story a lot uglier & not symetrical @ all butba lot slower...I am of course no expert have no real experience but... speed & gettingover the pullup portion fast so you can keep your momentum going seems to help me.
Thanks.

This was a rough one. 255 dl, 130 clean, and 90lb standing press (I hate bench) 21:30...I was praying that the roof would collapse and save me from this one!
Robb

One of the hardest WODs for me! I could only muster 1 1/4 BW Deadlift, but got the BW Bench press, and 3/4 BW Cleans!

Time: 35:41. Didn't think I'd make it after the 2nd set, but fortunately it got easier.

I did a motified version of this workout. I am fairly new to the bench pressing movement and also I wanted to add an overhead pressing movement in with the cleans.

Bodyweight 151 lbs
Deadlifts 125 lbs reps 8,7,6,5,4,3
Bench 105 lbs reps 8,7,6,5,4,3
Clean / Press 55 lbs reps 8,7,6,5,4,3

This was an awesome workout.

24:42 mins. New guy. Only have one bar so I use the clean weight throughout. It was still tough.

29:49 - BW 160

DL: 240
BP: 160
Clean: 120

ouch. the deadlifts are going to haunt me.
a little crowded in the gym, so i used 80# dbs for bench. cleans were mostly power, with a few squats thrown in for variety.
DL 255# / BP 160# / CL 125#
reps as prescribed
time = 35:06
BW = 168#

very glad that tomorrow is a run.

Ok, left my ego at the door today. Reduced my percentages to 1.25 x BW Deadlift, .75 x BW Bench, .5 x BW Power Clean. Reps as written.

Deadlift 275#
Bench 165#
Power Clean 115#

Bodyweight 220#

Total time: 44 min, 10 sec with a training partner.

My legs were still terribly sore before this workout even started. I knew I wouldn't be able to handle the weights I should have used (330, 220, 165) and I wanted to complete all reps with no breaks. Great workout.

Mike -

Nor sure I agree that there are only 2 approaches to this workout for new Crossfitters. I did prescribed weight for all of the reps - but dragged out beyond the suggested 40 minute limit (by 10 minutes). It was a monster, but glad I could say I did it. Just like the recomendations on 5k runs not to substitute intervals to deal with the mental aspect of a longer continuous workout, I decided that same reasoning applies to this WOD.

Bottom line though is this WOD was the toughest I have done since starting Crossfit four months ago. Perhaps I could throw out a "3rd option" that once in awhile it is best to storm through as long as the exercises continue to be done safely - even if it is beyond normally recommended time cutoffs.

Bodyweight 165:
Deadlifts @ 250
Bench Press @ 165
Cleans (mix of Power and HSC by sets) @ 125

20:09.55

Form was controlled throughout (to the point that it was commented on positively by the trainer on duty). No rest taken between the 3 exercises (lucky to have 3 open stations to load up), about 15-20 seconds of rest taken between rounds. I felt strong with this one, and for whatever reason didn't get some of the effects that others have mentioned.

This relative load beauty needs a place on the mantel next to ‘THE GIRLS’ nothing better than two movements targeting the hip extenders and the gym favorite-the bench press.

The athletes turning this in 20 minutes or less with the appropriate relative loads are extra special. Congrats to you all.

RUTMAN

32:21
BWT - 180
This one was pure pain. I had to drop the DL from 270 to 185 after a couple of sets due to a lower back injury I got a couple of weeks ago that is not totally gone when I DL. Used 185 lbs for bench and 135 for cleans as perscribed. My garage floor was covered with sweat stains that dripped off of my head. What a killer!

bw=124

DL@115 (.93XBW)
BP@65 (.52XBW)
C@60 (.48XBW)

15:38

Ok, what sort of masochist came up with this one?! Sheesh.

Time: stopped at 50:00, got to the 6 rep mark. I figured 50 min was enough, also was having some left shoulder pain...rotator cuff... and not the good kind of pain.

Poundages:

Bodyweight: 170
Deadlift: 170
Bench: 170
Power Clean: 100

This will be better next time (the scores not the experience ;) )

Awesome WOD. BW=200. StiffLeg DL 115, hang clean 115, bench 75# DBs. Completed sets 10reps to 4reps; had to skip 3/2/1 due to time. Gold's gym is a bitch for getting to non-stop workouts like this. I took fri as my rest day and the chins yesterday killed my grip tday. I feel a lot stronger after only 1 month of WODs. Thanks guys!

Bodyweight: 175lbs

Deadlifts - 220lbs
Bench Press - 175lbs
Power Cleans - 135lbs

Time = 26:16

I have never felt like my heart was going to explode from my chest like I did after this baby!
Great workout, as RUTMAN says, this should get a girl name and be a Benchmark workout!

28:25; bwt 150, DL 225, BP 150, Cleans 115.

BW 191.4

DL 315
BP 225
Squat Cleans 155

59:50

I was a little reluctant to take this one on as it coincided with my main bench day - 10 sets of 3 at 60% shirt 1RM - but I thought a change would be OK once in a while so went for it. To compensate I thought I would keep the weight up on the BPs - boy would I pay for that. In the end it was the cleans that caused me the most problem though. I did Squat Cleans and they were really stomach churning and I nearly jacked it in after the 8 rep round. Glad I didn't as the finish felt fantastic. Time was poor but I like the feeling of the heavier weights so made a sacrifice there although I doubt I could break 30 mins even keeping the weights at the suggested levels. Anyone who can do this under 30 mins is the business.

Tried this a day late. Found it not very practical with only one bar. Spent most time racking weights and stopped after the the six rep set because I had to go to work.

DL 225
BP 170
PC 135

I remember this one. I didn't have time to do it yesterday, and today's not looking good, but it's calling to me. I'll post a result soon. The two in the last year that stand out in my mind are this one, and the one with millions of body weight back squats, coupled, I think, with situps and box jumps. It was like 140 reps with bodyweight.

As a name I would like to suggest Meredith, as in Meredith Brooks, because this workout is a bitch.

Heck with the cutoff (I may still go over an hour). This one you go until you finish or can't go on without injury, in my opinion. I think you should treat some of these workouts like barroom brawls. You don't back down, and you don't quit until you win or get your butt kicked, and sometimes it isn't pretty.

Boy, this one deserves a name, and a place as a "benchmark" workout. (If I were going to suggest a name, how about "Pandora"?).

BW 155
DL at 225
BP at 135 (only 85% of BW, couldn't do the real thing)
C&J at 115

Started on 10 reps and thought I was going to die. Cut the workout to 10-8-6-5-4-3-2-1. (Skipped the 7 and 9 cycle . . . yet another way for newbies / out-of-shape to reduce load.)

Still took 28 minutes to do it, versus 25 minutes last time for the real thing. I gotta get back in shape . . .

I did this yesterday, 7/18.
Bwt: 210# (pre w/o, post w/o probably found me @ ~200#)
DL: 315#
BP: substitute p-bar dips--shoulder probs w/ BP
Cleans: 160#
time: 32:40
Barry- I agree completely w/ your analogy to the brawl. Just dig in and keep going.
I don't agree w/ the notion that one should stop at a certain time simply because it represents a cutoff. There is more than a physical challenge here.

BW 190
DL 275 (broke 10,9,8,7)
BP 185 (no breaks, should have done 195)
Clean 145 (broke 10,9,8)

Took just over an hour. Had plenty of fear going into this, having never attempted anything on this scale before. Substantial resting, partly to watch and correct others' form, partly to share equipment, but mostly to recover. I'm very satisfied simply to have completed it, but I'm already looking forward to another chance at it.

Just for "fun" one can get a rough idea about power out-put by adding up your weights lifted, multiply this by 55 (or however many reps you completed) and then divide by the time in seconds.

What emerges is several tons of weight being lifted in a fairly short period of time.

Right on Professor Robb. I was looking for another yardstick for this one.

RUTMAN

Sweet mother of God. Bodyweight - 185, Deadlift - 275, Bench - 185, Clean - 135. My bench has fallen dramatically even while every other lift I have has gone up in weight. I struggled through every set with 185, failing twice in the 6 rep set, and dropped to 135 to finish that out.

Total time: 37:20. My whole body is still shaking and I've got a basketball game tonight. Good thing I'm a scrub on that team (I'm a scrub on most basketball teams) so all I have to do is rebound and set picks. Awesome workout Coach!

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
bwt=190#
Deadlift: 185# (0.97 bodyweight)
Weighted dips: bwt=35# (1.18 bodyweight)
Clean: 100# (0.53 bodyweight)

Total Time=37:16
Not enough bars to do bench so I subed the +bwt dips. Rds for 10,9, & 8 broken; all other rds w/o breaks.

Actually had repeated this workout for "fun" in January at 170 lbs and finished in 18:51. Weighed in at 165 today, but wanted to stick to the commensurate weights for 170 for comparison sake:
Deadlift: 255 lbs
Bench: 170 lbs
Clean: 130 lbs

Time: 20:56.

I think I should have beat my previous PR, but for whatever reason today, bench was not as strong as usual. I strained my shoulder in BJJ, but it wasn't hurting during the workout; maybe just weaker. Either way, had to break up a few of the bench sets in the middle.

Busy day today. Good News is I started grappling again (rolled with a training partner for about 45 minutes or so). More good news is that my knee handled 315# on the deadlift with no problem despite the huge jump in weight from my rehab poundages. Bad news is I couldn't complete this workout. Although the other exercises had some short breaks, the bench press was the major weak spot and by the 3rd round I was doing singles. When the 4th round rolled around I failed on the second rep and had the bar come down on my upper chest - I had forgotten to replace the pins after adjusting the bar from the deadlifts. Almost 40 minutes had already elapsed and I decided to call it quits. I modified the weights a little to facilitate changing from deadlifts to bench.

BW - 215
Deadlift - 315 (10,9,8,7)
Bench - 225 (10,9,8)
Clean - 160 (10,9,8)

Despite my defeated spirit, I share the general sentiment about this having a place as a benchmark workout - it's awesome. I'll try it again soon (hopefully I'll be more fresh).

Gregg,
I am a newcomer to crossfit although a lifelong athelete @ 44. I have become very quickly addicted to the challenging workouts, and find this to be the most efficient result producing regimen I have used in 30 years of training. Your student Marc Stoner has been a great help in guiding me through the crossfit program. I am spreading the "word" and looking forward to achieving a new level of fitness. Thank you Gregg and Marc.

Regards,
Chuck Cook

first time on site; recommended by a friend...did the july 18 circuit
weight 165
deadlift 165 (10-1)
bench 165 (10-2,15)
clean 115 (10-1)
took 25:30
what a workout...looked like i just got out of the shower...i will be following these workouts for a long time...THANKS

first time on site; recommended by a friend...did the july 18 circuit
weight 165
deadlift 165 (10-1)
bench 165 (10-2,15)
clean 115 (10-1)
took 25:30
what a workout...looked like i just got out of the shower...i will be following these workouts for a long time...THANKS

bwt 110; 21:18; no breaks (during the sets, anyhow).
Deads 165 trap bar
Bench 115
Cleans 82

Preceded by the 3 mi run this afternoon.

bw= 172
deadlifts 1.5 = 255
bp = 175
cleans = 125

49:30 mins

BW: 88Kg
deadlifts: 60kg
military press: 40kg
all squat cleans: 40kg

time: 47:30
gassed

Sweet mother of god is right.

34:30

BW: 180
DL: 185
BP: 135
PC: 95

I remember this one from 2003. It was a marathon. Last it took me 53 minutes.

1:04:48 when I stopped after the set of 5 reps. With all of the weight changing on my 1 and only spinlock standard bar, it took up a lot of time...

BW: 65kg
DL: 87kg (1.33 BW)
BP: 52kg (0.80 BW)
CL: 42kg (0.65 BW)

Well, if that was a brawl, I got hit in the back of the head with a chair. I'm very disappointed in myself. BW: 235, Deadlift 350, Bench 235, Power Clean 180. Got through the 10 and 9 rounds OK, then after the deads on 8 I just got very sick to my stomach. I've been very sporadic in my workouts for probably six weeks, due to some illness, work, and general busyness blah blah blah excuses.

Bottom line: I had 5 hours of work to do this afternoon that required my brain and body to be functioning, and if I had kept going, I would have thrown up, and would have been sub-optimal. I'm still pissed, though. I'll come back to this one. I may get licked, but I never quit.