My 5th WOD, looks like 5 rounds of fun!

Is the load increase only between rounds or is there also a load change between each exercise?

Either way, looks lik fun.

Great job Megan and Brendan on the WOD demo video. Thanks!

Dan I was thinking about that, too, but if you watch the demonstration above the photo you see they switch exercises with the same dumbbells. So I concluded that you increase weight between rounds.

Also, I noticed Megan's knees were going inward as she was squatting back up; shouldn't someone have pointed that out so she didn't injure herself?

Get some!
video answers all questions.
Thanks again!

I get it - happy 'cinco de mayo'!

Megan and Brendan, inspiring.

#2 and #4:

"Increase the load each round. Rest as nessesary between rounds."

I was wondering about the DB deadlifts. As demoed in the video, isn't the DL more like a squat rather than hanging the DB's infront of the legs and doing a straight leg DL? What's the reason for this?
Thanks

Geez...what a brilliant WOD! I really can't wait.

"isn't the DL more like a squat rather than hanging the DB's infront of the legs and doing a straight leg DL?"

dumbell deadlifts are like doing deadlifts with a trap bar.

http://www.lifestylesport.com/IB-Hex_lift.gif

They are not like squats because you go lower with squats and you have to stablize the dumbells on your shoulders while doing the squats.

the dumbell deadlift gives your traps and grip a better work out than the squat.

Any ideas for choosing a reasonable starting weight on this WOD? I'm assuming I should think about what kind of weight I can handle on the push press (or hang clean) over the course of 5 rounds, since those exercises would be my "weakest link" (weight-wise)?

Wooo this one is going to be fun!! Can't wait! Yeaaa Buddy!

~The Titan

HOLY CRAP!!

Nice work, Meghan and Brendan. I don't think I'll be hefting that much weight!

Wow.

my wife is way smarter than me (they usually are, if you are lucky), but a long, long time ago she did ask me one time:

"when is Cinco de Mayo?"

this WOD progression is similar to the one I used to teach my kids the clean & jerk

Instead of doing squats at the end, you could do them after the hang cleans but before the push presses to more closely mimic the order of movement of the clean & jerk.

started with 35# and went up 5 every round until 55#

Hey Crossfitters!!
I have been doing crossfit now for about 1 month and have seen unreal results. I have been on a journey now for about 1 year towards health and fitness, I was able to lose 50 pounds with traditional diet and exercise and then I hit my plateau. Needless to say crossfit shoved me off that plateau, and is helping me to attain my goal of total 100 pounds loss and a healthy future with my family. Im am at 60 pounds loss as of now, and still going......Crossfit also helps me perform as a healthy, strong paramedic in the state of Hawaii.
Lovin' every WOD (well maybe not every....) here in Hawaii, thanks for everything.....Jill

30#/40/45/50/50
It's been a while since I've said this, but that was MUCH harder than I expected.

Team Fallujah

Gunner 40-60 lbs
Capt S 30-50 lbs
Mr M 15-35 lbs

We all went up in five pound increments each round.

Hate to beat a dead horse…

I was thinking about the interview with the oil executive and have one small question…

He stated that the price of obtaining oil to refine on the market is about 60% of the cost of making gasoline.

Currently, even at $75, the price of oil is $1.78 per gallon.

Oil companies refine their OWN oil that they drill and pump out of the ground.

It does NOT cost $1.78 per gallon to pump oil out of the ground.

Oil companies were still pumping oil out of the ground when it was $10 a barrel! This would be at a cost of less than $0.25 per gallon. This is before they changed the size of a barrel to 42 gallons from 55 gallons.

So, when I say that oil companies are getting a boon out of the current oil prices, let’s look at ALL of the facts, even the ones that we REALLY need to question.

It costs oil companies less then 0.25 cents per gallon to pump it out and get it to the US. It costs 0.50 cents in taxes – these are passed on to the consumer, just like taxes on cigarettes. It costs 0.60 cents to refine. So, all in all, they are spending $1.35 cents per gallon.

Thus, with the current cost of oil, they are PROFITING over a $1.50 per gallon.

Look at the questions and the ENTIRE picture.

Happy Cinco de Mayo! For those of you who dislike Mexicans, you should check out the history of Mexican Independance. It is an interesting one. In return for our help in their independance, Mexican citizens have come across in DROVES to help the US with WWII and the Persian Gulf War (I and II). There are many comments to this, but let's leave it alone for a day to enjoy!

As Rx'd - 25/30/35/40/45

Where do I find the WOD demo video. Thanks

As RXd: 20/30/40/45/45

As Rx'd 25,30,35,40,45

Probably started too heavy. Travis R (#18) - ditto.

Burgener WU
40-45-50-55-55
Wow.

Stuart R: With all due respect (a) the first half of your comment belongs on yesterday's page, not today. You're already violating the spirit of trying to keep the politics to once every 4 days, and (b) you then go on to make a further "political" commentary (however "nice"), but ask that it be the last one of the day? No one else gets to talk?

Seriously, stick to the WOD next time, or limit your comments to the appropriate day.

30, 35, 40, 45, 45.

That is as high as my dumbells go.

Funny, the folks at the dumbbell rack cleared out when I started this one...

50/55/60/70/80

I remember a time when I saw the DB rack as merely a place to do "Giant Sets" of arm curls. Golly has life changed.

OK, heres a question...

can I do ONE deadlift, the go straight into ONE hangclean, then into one pushpress and finish with one Squat. repeat 4 more times. then rest; increase weight?

Well, let me rephrase the beginning. I can do whatever the Hell I want. would it be recomended/ advised, etc?

20/30/35/40/40

Thank you for the videos Coach! I really appreciate being able to hear the coaching in the background - very, very useful.

I'll catch this WOD as soon as I can. My father died a few days ago so things have been difficult; his funeral is this morning.

I realize that the weights increase as I go to the next round, but do I keep the same weight for a whole round? So I will be posting only 5 weight amounts, one load for each round (as I see other people are already doing)?

Thanx in advance.

25, 40, 40, 40, 60

My question has been answered, I should have just watched the video. Yes, I do keep the same weight for a whole round then bump it up, so only 5 weights will be posted. I like this one, I just got a little excited and posted before my brain even really processed it. Later guys.

P.S. I have convinced my brother to start coming to the gym with me and hopefully I can add one more to Team Crossfit.

40-45-50-55-60
Time...7:54.21

Yes, I'm a dumbass and did this "for time". Oops. Nothing like a nice case of the dry heaves at 0530 (though it does scare the other folks in the gym...always amusing).

Brendan...70lbs.? That is damn impressive.

Kelly, I am so sorry to hear of your loss. Take care.

I hurt my knee last week and due to almost every WOD having some sort of squat I have not been able to do any workouts. (With the exception of wednesday) What can I substitute or are there any upper body work outs I can do in the mean time while my knee heals.

Any and all help is greatful

This workout is real decieving in that I am feeling it more now (2 hrs after completing) than I did during and right after. Im pretty pooped right now, going to be a loooong day at work.
As Rx:
25-pretty easy
30-easy
35-getting tough
40-tough
50-(the highest db my gym has) bringin'the pain

Kelly, That is a tremendous loss. Please know that my thoughts and prayers are with you.

Can a couple of folks who did this already post there body weight? It would be a good pointer to try to estimate which dumbells each of us should start with.

We're praying for you Kelly.

Steve and Sabina

Last one of the day for the Cinco de Mayo, not the oil part. I will refrain from this continuance of a discussion to every four days.

Thank you for for correction. I needed some time to think about the oil question further.

50-50-55-55-55
Good stuff.
Any suggestions or specific stretches y'all know of to get better flexibility in your squats?
My feet are at almost 45 degree angles to my legs for me to get down all the way. Is that bad? Should they be straight ahead? Does it matter?

For the uneducated, Cinco de Mayo is not mexican independence day. Diez y seis de Septiembre is. Google is your friend.

BW - 215
As Rx 35/40/45/50/50

Warmup x 2
WOD: 30-35-40-40-40
2400 meter row: 11:02

David J Wood, amen! WOD only! I can never find my comparisons.

15/17.5/20/22.5/25kg

Shoulda gone heavier. The dead and push press were too eazy.

Video was awesome. Form looked fine to me. Inspiring!

My body weight is 205 lbs, but I should be around 195. Ive gotten real lax about my eating and been chowing on too much junk food.

BW: 172
CFWU X 3 sets 15
WOD:
2 minutes rest b/w rounds
45/50/55/60/65

BW: 145
35/40/45/50/55

Kelly, I am very sorry to hear of your loss.

This WOD looked kind of brutal on the video- those athletes looked very stressed- is this type of work safe?

any crossfitters around the ann arbor area that want to get together for a workout sometime? i'm a transplant from NC lookin for some people in my area.

BW: 158
40/50/60/65/70
Horrible form on my cleans at the high end, arms bent, powered it up, every fault in the book.

Kelly: Our sorrow, and our hearts and prayers are going out to you. Losing your family is very hard. Please take care, and make sure you cut yourself some slack for a few months . . . it takes time.

Dan R. (#52): No. You shouldn't do it.

Kelly,
so sorry to hear that you lost your father. Having gone thru numerus medical "near misses" with my father, I was stressed to the max, but I can't imagine what you are feeling now. Please know that my thoughts and prayers are with you and please email or call if you feel like it.
Tom

As rx'd

15 kgs
17.5 kgs.
20 kgs.
22.5 kgs.
25 kgs.

Kelly, I am so sorry to hear about the passing of your father. I have yet to face that lose in my life. My thoughts and prayers are with you.

I have trouble getting the weights to my fingertips on the cleans like the video says to do. I do stretches for this, but just can seem to get the bar / weights out of my normal grip. Any suggestions?

25
30
35
45
50

50lbs cleans were a litle sloppy

Hello everyone!

This one was harder than it looked! My last round was shakey had to stop a couple of times but wanted butt to ankle squats for all the squats involved. The dumbbells really add a new dimension to hang cleans

Weight in KG:

16
18
20
20
22

London Crossfitter!

Kelly, our condolences.

Kelly, take care, my prayers are with you and your family.

bw 90,7 kg (hopefully now I've started the Zone, going down)
All weights in kg
WOD: 10-14-20-24-28 (took some rest between exercises on the last round)
Extra:
5x5 HSPU (ROM is getting better) and kipping pullup practise, abs to the bar 2x5 + 2 reps
running to and from the gym 2 x 2 km
Nice workout coach!

Happy healthy training, Johan

As Rx'd, in kilos:

12
14
16
18 (dropped the weights once)
20 (dropped them three times)

Kelly - I am so sorry for your loss. Please accept my condolences from across the pond.

In the video Megan and Brendon increasingly loose control of the weights as they become more tired. This seems like a recipe for injury. Wouldn't it make more sense from an injury-avoidance point-of-view to start with your heaviest weight and then rachet down as you loose control and your form falls apart?

Looking forward to this one. Great video! 70 pounders is impressive Brendan.

Thoughts and prayers going out to kelly; today's WOD officially dedicated to you

Kelly forgot to add my condolences. I am sorry for your loss.

London Crossfitter.

25-45 in 5 pound increments. I should have started at 30.

BW - 175.

35,40,45,50,55.

I'll echo some earlier comments - Suprisingly difficult. Great workout. Oxygen debt hit hard on the push-presses.

30-35-40-45-55

Anyone else's forearm gakked up?

completely misread and did incorrectly...mea culpa

deads 70 85 85 85 85
cleans 40 45 50 55 60
push press 35 40 45 50 55
squats 45 50 60 65 70

Five rounds of:
5 Dumbbell deadlifts 15#-35#
5 Dumbbell hang cleans15#-30#
5 Dumbbell push presses 15#-25#
5 Dumbbell squats 15#-25#

22-26-30-36-40

Was abit unsure what weight to start with as i'd never done cleans before, next time i'll start with a higher weight. Felt good afterwards. Decided to do 2x500m row at max then did some glute-ham sit-ups, before this week, i never knew i had those muscles :)

I haven't done the WOD yet, but Brant: If you look in the FAQ, it shows you a warmup, which includes the overhead squat with a broomstick (or any other light stick). Being 6'5", I know what you mean by inflexible squats, it's not easy being tall. However, I have practiced different squats, especially the overhead squat, in front of a mirror, and it has made a great impact on how i regularly squat. It really helps. Look at the videos, watch the form, and practice unweight squats with a broomstick. Best of luck to you.

35/40/45/50/55

+

worked on power clean form - up to 206 x 1

crossfit plano

As Rx'd

1st Rd 30 lbs
2nd Rd 30 lbs
3rd Rd 35 lbs
4th Rd 35 lbs
5th Rd 40 lbs

Kelly, my heartfelt condolences. It's a tremendously difficult thing. My thoughts are with you.

Thanks to Norm (#6) for helping me see what should have been obvious.

Kegger, those are some awesome loads!

As Rx'd:
30,35,40,45,50

Sheboygan Crossfitter!

BW 160lbs

40
45
50
55 (dropped the weights briefly during presses)
50

Kelly, my thoughts and prayers are with you and your family...

Started with 45lbs and went up five pounds each round. I like the oly lifts with a twist!

I went from 55 to 65 pounds and finished with 70 pounders. Not too bad. I'll feel it tomorrow!

-Dennis

25
30
35
40
40

BW = 140

Posted results early, just reread everything that's come since.

Kelly, my deepest condolences on your loss, you're in our thoughts here in Fallujah. Stay strong.

35-40-45-45-45

Felt more in the forearms than anywhere else!

Easy Day

DL 50-50-50-50-50
HC 30-35-40-45-50
PP 30-35-40-45-50
SQ 35-40-45-50-50

50# is the largest DB I have....

Kelly, though I do not know you, nor have I ever met you... I know of your loss, as I lost my mother last Dec (before starting crossfit in Jan). Nonetheless you are part of the crossfit family and therefore and extension of my own... I am truly sorry for your loss and I will push a little harder and dig a bit deeper on today's WOD in tribute to your Dad, may he rest in peace.

Megan-"Does that one count?"
Tony -"Uhh, No."

If you have to ask...

Kelly, sorry to hear about your loss. You are a big inspiration to us, and a lot of people are thinking about you.

cfwu x 2, then

as rx'ed, rounds of
14kg, 16, 18, 20, 22

And to Kelly: I'm so sorry to hear about your loss. My prayers go out to you and your family. Take care.

As rx'd
40 45 50 55 pp3/2 60 rest between cleans and pp.

30-35-40-45-50

Harder than it initially sounded but still relatively easy compared to torture like Filty 50!

deads, cleans, presses, squats
rd 1: 40s, 40s, 40s, 40s
rd 2: 45s, 40s, 45s, 45s
rd 3: 50s, 40s, 50s, 50s
rd 4: 50s, 40s, 50s, 50s (somebody grabbed the 55s !!)
rd 5: 55s, 45s, 55s, 55s

Clean technique needs work, swing the weight too much. Good workout

1.5 mile run for warm-up 40/45/50/55/60

Rnd 1-50 lb DB's

Rnd 2-60 lb DB's

Rnd 3-70 lb.DB's had to put them down for a sec. in between push presses and squats

Rnd 4-80 lb DB's same thing as rnd 3

Rnd 5 90 lb DB's for deadlifts (couldn't clean them- tried 5 times and gave up)-finished up the rnd. with the 80's again

all cleans were hanging squat cleans,full extension on Push Presses

To Kelly: I am sorry to hear about your loss- my condolences

45/50/55/57.5/60(f)/55

tried 60 but couldn't clean them on first attempt to took a break and dropped down to 55. used 11" box to make sure squats were deep enough.

bw 143
cfwux3

30/35/40/40/40

this one sounds fun...
maybe it will help conquer the residual soreness from wednesday's pull-up/ring dip extravaganza :-)

We added 400m run/25 pullups before and after the dumbbell sequence.
Krista Colson and I:
1-20#
2-25#
3-30#
4-40#
5-45# Krista's sets of 5 unbroken, I had to break up the hang cleans and push press on last rd.

We're looking forward to CrossFit Rockford's 1st Painstorm workout tomorrow! Get some, go again!

Kelly, my thoughts and prayers are with you.

Started with 20s ended with 40s. Got my heart rate up. Good work out want to try it with 10 reps for 5 rounds.

Anybody else still sore from Wednesday?

CFWUx3

20,25,30,35,40
I went lighter than I should have. I wish I had gone for gold.

Kelly,
Julie and I are sorry to hear about your loss. Our thoughts and prayers are with you.

40-50-60-70-80
had to set the 80's down once. tuff wod.
Kelly my prayers are with you and your family.

My dbs only go up to 25lbs, and I have two options now... either use a barbell instead, or pay 7 dollars and use the gym for a day.... advice?

Didn't know where to start on this one, so I did 30, 35, 40, 45, 50. nice, although I should have studued the hand positioning on the video a bit more before I started.

45, 50, 55, 55, 55

Kelly,

Sorry for your loss. My prayers are with you.

Paul Woodruff

25, 30, 35, 45, 55

Josh, #101...use a barbell.

Kelly, terribly sorry to hear about your father.

LJ,
Look up prior workouts. That's what I've been doing when unable to do the WOD's due to a knee issue too. That or get creative yourself. Also, CF has some pretty good swim workouts too. I can't remember what Journal they are in though. Let me know if your interested and I'll look it up for you.

Get some, Go again!

"My dbs only go up to 25lbs, and I have two options now... either use a barbell instead, or pay 7 dollars and use the gym for a day.... advice?"

go to walmart and buy some weights.

Kelly,

Our prayers are with you and your family. Sorry to hear of your loss. We are all here for you and your family. Please let us know if there is anything we can do for you.

As RXed.

35#-45#-55#-65#-55#

65# was tough. Broke up both HSCs and PPs (3-2, and 2-3). Even broke PP (1-4) on last 55#.

Form on 65# pretty shoddy, too. Didn't catch the DBs terribly well on the HSCs and PPs were questionable. Should have probably capped it at 60#.

Forearms / grip hurting pretty nice. Definitely the most taxing part of this workout.

Overall a fun workout.

40,45,45,50,50

35-40-45-45-50 lbs bad form on the last set....

40,45,50,55,60
definitely tougher than it looks

kelly,

you are an inspiration to us all and my condolences and prayers go out to you and your family

IS there a suitable exercise or two to subsitiute for the hang clean?

This was grueling.
35, 40, 45, 50 (failed) 40, 40.

35,40,45,50(failed on push presses), 45

40/45/50/55/60

rested several times. i know we weren't against the clock but timed it anyway; 22:20.

Kelly, I am sorry to hear about your loss and offer my condolences and thoughts!

As Rx'd

70-75-80-85-90#

BW 198#

Tried to be a tuff guy and almost died on 90.

I see a lot of the same people posting their workouts. I've been a computer geek lately since I've been trying to find classmates for my high school reunion. Anyway, there are a lot of free sites out there for networking. May be a good way for us to know who we're working with and trying to keep up with. Just click on the person's name and it directs you to the site. May or may not be a good idea.

30-35-40-45-50. bw = 190. 39 yoa. Will go heavier next time. Last round was tough, but could have been tougher and still ok.

Kelly - our family is very sorry for your loss. All the best to you and your family during this difficult time.

5 rounds as RXd with 35# Dumbbells
-Increase to 40# DBs next time

Kelly, I am sorry for your loss. My sincere condolences to you and your family.

\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\

---------XOX-------------XOX
--------XOXOX----------XOXOX
-------XOXOXOX------XOXOXOX
------XOXOXOXOX--XOXOXOXOX
-----XOXOXOXOXXOXOXOXOXOX
----XOXOXOXOXOXOXOXOXOXOX
-----XOXOXOXOXOOXOXOXOXOX
-------XOXOXOXOXOXOXOXOX
---------XOXOXOXOXOXOXOX
------------XOXOXOXOXOX
----------------XOXOXOX
-----------------XOXOX
------------------XOX
--------------------X

//////////////////////////////////////////////

WOD
A Rx'd - no drops or in-round breaks;

35,40,45, 50, 50 (next increment was the 60s)

Shoulders and wind - working hard.

Chris

megan has an acl injury laying in the wait (knees knocking inward while squatting), form at all times to eliminate injuries!!!

BW 132

35
40
45
50
55 (Had to use 50 on Hang Clean and Push Press)

35-45-50-55-60
12:00
Breathing hard

30-35-45-50-55
2nd WOD 17:47

Age=35 bw=190
3rd week of crossfit
30,25,40,45,50
all hang cleans and squats were done down to hams on calfs.
Did a few more sets of Push presses(I like those!)

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
35#/40#/45#/50#/55#

30-35-40-45-45 (last two rounds broken with push press 3-2)
I need to work on my front squat technique (no flexibility)

25>27.5>30>35>40

Great primer for my 5K tomorrow.

Second WOD ever and loving it!

40/45/50/55/60

Gotta say, that was MUCH tougher than I expected when I started.

WOD
20,30,35,45,50. Tried, but couldn't hang clen the 60#ers.
Then - 15,12,9 of kipping PU, 20# ball slams, and burpees in 7:05

45,50,55,60(failed on push press but completed after 20 sec rest), 65(failed on push press but completed after 20 sec rest)

51 y/0 150 lbs.

20, 25, 30, 35, 40
Last round broken. Got to strengthen my grip.

40 45 50 55 60

Now that I'm done I realize that I should have gone lighter on the weights. I had to take a short break between each exercise.

25
30
35
40
45

Last ones were pretty tough for me; I looked a lot like the two on the video....

Will probably raise the weight next time by 5 and keep the increments at 5.

Good one!

20-25-30-35-40; bwt = 170

don't have dumbbells, so tried it by holding onto multiple plates instead. Couldnt perform cleans at last weight, they turned into curls trying to get plates on the side of my body.

Kelly,

My condolences to you on the loss of your father.

Mike

As rx'd-30, 35, 40, 45, 45. I feel like maybe I should have started a little heavier, but I was scared about my form on the cleans.

Been on crossfit for two weeks, and I love it, can't wait to see some serious results. I've felt some soreness lately that other workouts prior to crossfit didn't produce. Keep 'em coming, Coach!

55
62.5
65 felt horrible
50
50

Still taking care of my shoulder:
round 1: 12.5 kg
round 2: 15 kg
round 3: 17.5 kg
round 4: 20 kg
round 5: 22.5 kg

Form in the video ain't that good, but it does offer a reference to everyone - who knows how many errors I make. So please keep those videos coming ;)

Kelly, there isn't anything anyone can do or say to make up for your loss (and I should know) - do your best to remember your father whenever you can!

finished off the workout with 95lb barbell for cleans and 45lb dumbells for the rest, none the less it was a painful workout!!!

40, 45, 45, 45, 45

That was no joke.

10/15/20/20/20
body weight ~140
last couple sets were broken
Nice job Megan and Brendan

1 hour of outdoor soccer,

then wod:

35lb, 40, 45, 50, 55

30//50 in 5# increments. Great workout....

35/40/45/50/55, except at push presses i had to drop back down to 50 and then back to 55 for squats. I put my heart into it as best I can.

Kelly, may God bless you, your family, and your father who now watches over you.

50#
55#
60#
60#
60#
Form started to go on last round. Especially the hang cleans. Need to get lower in squat and stay on heels. Felt like puking after. Good stuff.

Thanks for the video Megan and Brendan. You guys rock!
As for the form naysayers....
In a shooting comp if all your hits are A zone then your too slow.... My bet is that if your form is a 100%(on a xfit workout,technique days excepted) then either your not pushing hard enough or there is not enough variety in the workout program itself. Crossfit is not short on variety! I am not down playing the importance of form. (Form must be good enough to avoid injury, this is obviously more critical with some exersizes and load factors than others) I am just saying that it is one of many factors when judging the quality of a workout. We are all in pursuit of the perfect op, the perfect workout etc.. We rarely if ever achieve perfection. The art is in the tweak...A positive performance arc proof of success.

Just one Crossfit neophytes view point. (7 mos.)

"The credit belongs to the man in the arena.." TR

Van

as rx:

35/40/45/40/40

tougher than i thought it would be

5 x 25,30,35,40,45 # (heaviest DB I have).

25,30,35,40,45, as prescribed

This is my first true WOD, i have messed around with a few but i finally took the plunge. It was a lot of fun and a lot harder than i thought!
25
30
40
45
50
I started about 5 pounds too light but i will prb feel better for it tomorrow.

12:36
45-45-50-50-60

CFWU
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

45-30-35-45-55
Start lighter

Genius misremembered the WOD, did:

CFWU
Five rounds of:
10 Dumbbell deadlifts
10 Dumbbell hang cleans
10 Dumbbell push presses
10 Dumbbell squats

25/30/35/40/45

10-15-20-25-25
First WOD
Must work on form 12:43

10-15-20-25-25

After 25, we only have 40's. Couldn't move beyond. Good workout...should have timed myself.

I was not naysaying. I am a 100% supporter for Crossfit, that's why I asked if their form was alright and not suggesting that they should not be doing it like that. I understand that they are more experienced, I was only expressing concern, but after doing this workout I understand what they went through, and I understand the cushion you can put yourself in when it comes to form. Thank you for the clarification.

Hi all,
Workout as follows
The CF WOD, because this is the CF website.
40,45,50,55,60, with exception of 55# push presses on last set.
Until tomorow...

KELLY... sorry to hear about your father .. and condolences to your family

As Rx'd

45, 50, 55, 60, 65

20 minutes stairmaster 40 floors level 6 with 70lb vest then 40 floors level 12 no vest

as rx,d
40# 45# 50# 55# 65#

sacrificed on the weight just a bit to do it as a timed set to keep the heart rate up, this made for even a more difficult wod.

Anthony (BW=180)
Round 1: 60lbs total
Round 2: 80lbs total
Round 3: 100lbs total
Round 4: 120lbs total
Round 5: 140lbs total (quick break between cleans and pp)

Jodi (BW=110)
Round 1: 20lbs total
Round 2: 40lbs total
Round 3: 50lbs total
Round 4: 60lbs total
Round 5: 70lbs total (quick break between all exercises)

Did wod for time on accident.
12:01-40-50-50-50-65.

Kelly, sorry for your loss. I will pray for you and your family.

BW 187, 11% BF
rd1 40 dbs unbroken
rd2 50 dbs unbroken
rd3 60 dbs unbroken
rd4 70 dbs unbroken
rd5 tried 80's, had a hard time w/grip on cleans, tried hook grip but couldn't regrip w/out setting them down, had a client waiting so I DNF the 80's. I know it doesn't matter but I didn't want to break up the rds today.

as rx'd

BW 155

25# 30# 35# 35# 40#

as RX'D

BW 150 HT 6ft

25,30,35,40,45

would break the set if my form went bad and would not count the rep, occured at heavier weigths

Me / Vicka / Julian / Brian
30/15/40/40
40/15/45/45
50/20/50/50
55/20/55/55
60/20/60/60

Rock solid. Awesome to have the whole crew WODing.

PS: I wanna be the better brendan!

Kelly, God Bless you this week, you will definitely be in our prayers.

Sorry to hear of your loss, Kelly. Thanks for being with us during this difficult time.

Five rounds of 45 as they were my heaviest DBs and I thought I could have gone heavier (ie start at 35 end up at 55) Not so sure about that after the workout!

20/30/40
Only my 2nd WOD - I just started this week based on a friend's recommendation.
I did half the prescribed sets because, honestly, I want to be able to walk tomorrow.

tougher than I planned, as usual.
40/40/45/50 (failed on push press got 3)/ 45
push press form was lame, squats were super tough too, tried hard to focus on form
HOOAH!!

40-50-55-60-70(break between cleans and PP on this one).
Might have been able to handle 75's.
Great workout. Loads of fun.

Had to use barbell... no db's in the home gym yet.
135
145
165
185
195
First 3 sets were unbroken. The next two were a little bit sloppy. But still, not bad for me.

Tougher than I thought. Felt weak from extreme lack of sleep lately.

40#/45/50/50/50

cfwu x 3
bw-205
30,40,50,60,70
60 and 70 broken into 2 and 2.
time approx 10min.
felt it most in shoulders. Will start with 55 next time and increase by 5's.

This is my first WoD
BW 190
As Rx, 15..35

The Olympic style lifts are new to me. My anterior deltoids are shot from holding the dumbbells in the post-clean/pre-push press/squat position. My quads are ok.

David (#176): I'm with you on that one. I'm in the middle of a prolonged sleep-deprivation experiment . . . how long can I go on 5 hours / night, and still do the WOD? Right now, I'm starting week #3; it's not pretty.

did the workout straight with 60's.
took a little while, but i did it all.

Hey-

CFWUx3
WOD 40,45,50,55,60
Jump rope 10 min
C2 rower 250mx2

Ron Nelson:
#17 "LawyerRon"
$30 show, $10 place, $10 win.

-K

First set with 35lbs. Felt a twinge in upper back/lower neck during the push-presses. Pain didn't go away so I stopped. I'm sure it was a problem with form and also not starting light enough. Beginning crossfitters like me are not always going to get the form exactly right and that means the potential for injuries especially at heavier weights. Lesson learned for me.

Tougher than expected, but fun, fun, fun!! Thanks to all who post here, great encouragement for the WOD...

Matt
35-40-45-50-55

Melissa
15-20-25-25-25

didn't do today's wod. Head cold. Maybe tommorrow.

15-20-25-20-20

No dumbells, used barbell- 50,65,75,85,95. 95 was pretty tough.

30-40-50x3

The gym only had 50s but that turned out to be all I could handle. Nice workout today.
160#, 29 yo, CF for 11 months

30,35,40,45,50
Thought I had started too light but the last set was plenty heavy.

crossfit@rawc.org

Age:42, Wt:179

1-#25
2-#30
3-#40
4-#45
5-[Mixed]Started with #55's because gym didn't have #50's. Deadlifts no problem. Hang cleans had me using poor form, so I dropped down to #40's for the remainder of cleans and push presses. Picked up #45's for the squats. Feeling some pain in lower back now, like I strained something. Probably no biggy. If I had to do this again 2 days from now I would do this: 30,35,40,45,45.

Really wanted to go today but turns out 3 is all I can do in a row right now. Quads and shoulders rebelled. Looks like a blast so will either catch up tomorrow and get on schedule or do today's WOD. BTW, did anyone else notice that it's FIVE rounds of FIVE reps on CINCO de Mayo? Nice touch Coach.

Kelly and the Moore family will be the the White family prayers this weekend.

Darrell

50's
60's
70's broken cleans hard to drop under. broken before PP, broken before squats
65's
65's strict form on all except 70s.
19-minutes. Never done this one before, as usual, harder than it looked.

First w/o was 30 minutes practicing/attempting walking on hands

Kelly: Our hearts and prayers are with you and your family. The work ethic, dedication to the community, fitness, and humility you display surely have made your father very proud!

I had to do the WOD at home and only had 25# dumbells. Also, my "golfers elbow" is still bad so I passed on the cleans.

Did 5 sets of 10 reps DB DLs, pushpress, squats.

PS I wanna be the better brendan, too. But I've got a long way to go. Maybe if I get some tattoos and wear my hat backwards. Yea...

45-50-55-55-60

DBs were (lbs.):

25/30/35/40/45

last set broken; disappointed in weight, but DB clean form was finally pretty good.

finished with a 2K row in 7:58 (C2, setting 4.5), which felt hard.

Condolences for your loss, Kelly. Thanks for the inspiration you bring when you post your workouts and thoughts.

used 35 lb. as thats all i had, but dit it all in under 10 minutes. felt like dying but ran

4.5 miles after.

We messed up the reps for this one. Did 10 per instead of 5, not on purpose and not real fun. 25-30-35-40-45.

Crossfit COB Speicher
CPT Horn 35,40,45,50,55
LT Faulkner 35,40,45,50,55
Ouch...
Followed by two-miler.

Feeling weak today.

15,15,15,20,20

bw 165#

1st: 45#
2nd: 55#
3rd: 65#
4th: 70#
5th: 75#

dropped weights couple of times on the 70 and 75 cleans...great workout. Kelly very sorry to hear about your father, you and your family are in our prayers.

the only thing I could add is need wrist support on this. great workout though loved every second of it.

Time 16:25

Weight 40lb dumbells through each set.

Broke the first 3 for some reason then went clean the last 2. I think I could have done more weight, but I wanted to try this with 40's straight through the first time to see how it went.

Have a good day everyone!

Kelly, my condolences. My prayers are with you and your family.

Thought this was for time. Found myself in the Crossfit recovery position at the end.

35/40(almost didn't finish)/35/35/40

10:20

Thought I was starting light with 45#, umm ended up doing all rounds with 45#. Much harder than it looked.

bw 180

Round 1 - 55 lbs
Round 2 - 55 pounds
Rounds 3-5 - 50 pounds

Kelly, condolences to you and yours.

WOD : 35/40/45/55/60

bw 170

40/45/50/45/40

Push press killed my shoulders!

30,35,45,50,55 - First four rounds unbroken. Had to put the weights down briefly after the fifth set of push-presses.

I loved this WOD. Starting off light allowed me to work on form and really go deep into the squat, which I had been afraid to do before. The video helped me improve my form a lot, especially the off-screen comments ("weight on the heels", "lift, don't curl", and so on). Prior to the workout, I was still sore and hobbling around from Tuesday's WOD, but this WOD made that all better. Let's do this one more frequently, please.

bw194
44yr
35,40,45,40,35#

Pair of 45/55/60/65/70 lb dbls. All sets were unbroken. Full hang squat cleans. The last set was performed to the sound of my 4 year old son who was climbing my pullup bar and yelling

"Dad, look at me, look at me dad" over and over and over again. Good test of keeping one's focus.

35/40/45/50/50
10:46

no dumbells to work with, just a barbell and the ground.

did 5 reps for 3 rounds of each of the following exercises

Push press (maxed out at 135) then,
Hang squat clean (maxed out at 170) then,
Deadlift (maxed out at 325)

then I felt like I was missing out on all the fun so I did 2 rounds of the Rxed exercise with 95lbs.

Steve 44,44,55,55,44 8:34
Lucy 11,11,11,11,11 11:30
Mick 33,55,44,33,55 8:57

No dumbbells, so I used the oly bar.

45,65,85,90,95

push press my weakness

Good workout. Squats at the end were tough, especially if you were doing full squat cleans.

All sets unbroken.

35, 40, 45, 50, 60

Almost fell over on my squat cleans with the 60s. But I was okay, haha.

~The Titan

1-25lbs
2-30lbs
3-35lbs
4-40lbs
5-45lbs

Great workout.

Jen: 15/20/25/30/30
Paul: 20/25/30/35/45

30 40 45 50 60

Good form deep squats

one broken set 60 push press three then squats then 3.

Watching the video I would say their form was very good on round one but really got worse by round five. I noticed the girl's legs would bow in during the cleans and the guy lost it a few times himself. I really thought they were going to drop the db's on their heads! I don't believe in sacrificing form just to get the reps. I think the crossfit workouts are good but if you do them like that, it'll lead to injury.

10,15,20,50lb bar,60lb bar

Away from home with no dumbbells. But at a gym with no people a bar and some plates.

I had no energy when I started, been in the field the last few days and was pretty tired.

40kg
50kg
50kg
60kg
70kg

Had a hard time with the 70kg push press ended up just clean & jerking it. Weak showing this past week.

Only had 50's so did 2 sets of 13.
Both sets unbroken. My forearms are screaming.
Good workout. Can't wait to try it with more weight.

Kelly, my prayers are with you and your family.

BW: 170

As Rx'd: 40, 45, 50, 55, 60.

My mother, brother and I wish to extend a heartfelt thanks to everyone here for the many condolences. Your thoughts helped make a hard day less painful.

I didn't know what else to do after the relatives left to return home...today's WOD looked like good stress relief.

20/25/30/35/40/45/50 - great coaching video.

Focus on full hip/calf extension and shrug on squat cleans. Even got all 5 reps with the 50s with good form. This is probably the most I've ever used both traps and calves when doing cleans - both are already shaking and sore. My weakest movement was the push press - tough to get full lockout and crisp speed with the 50s. Had to set the bells down, rest and repeat to get good form. Great WOD.

CFw/u
Mark: 35,40,45,50,55
brother Carl: first CF workout: 25,30,35,40,45
Away from home gym, can't do tomorrows WOD at the local gym, will have to sub.

Bless you Kelly, my thoughts are with you.

BW: 215
Age:43

40,45,50,55,60

55 and 60 were hell, especially the cleans and squats. I was broken after the cleans on the last round.

Awesome video.

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

29-34-39-44-49

Fourth and Fifth rounds are broken.

10kg,14kg,20kg,21.5kg,22.5kg

I was worrying that I may not have enough DB plates for this WOD.Great workout and much harder than it looked.Very quickly went from reasonable to very tough.

10kg 15kg 20kg 22.5kg 25kg

Keep rests minimial and timed for interest
12.35

Hello Crossfit,

First time post

30
35
40
45
50

and the 50's hurt

60, 65, 70 (left shoulder done so quit there)

Same old story- a lot tougher than it looked on paper. This is a good one to remember when traveling- most gyms I enounter have plenty of dumbbells, so that folks can do their curls.

45, 50, 55, 60, 60- broken set on the push press. I was a little sloppy on the push press at the end- may not have had the arms locked out on all of them.

Kelly, I am sorry for your loss.

team tikrit (campbell forward):
mfbunch: 20/25/35/45/55-saw earlier posts and underestimated my own strength, got it about right at the end, should have started w/30s

30-35-40-42.5-45

Rehabbing knee (I think level 1 MCL on right knee) so instead of WOD, did:
Good mornings 95@5/115@10/135@8/135@8
One-leg squats (L-R with DBs) BW@10/15@10/20@8/20@8

I'm sorry for your loss Kelly; my thoughts and prayers are with you.

As Rx'd
45
55
65
70
70
Got all the reps on the last two, but not as clean as I'd like. Ramp up slower next time.

Kelly my prayers are with you and your family. I am sorry for your loss.

30
35
40
45
50

40/45/50/55/60 (tried 70 and failed at the cleans)
bw 165lb.

WOD = 25/30/35/40/45 (push presses limiting). Age: 50/BW 240#
Kelly Moore, Sorry to hear about your loss. Keep the faith and rememeber the good times, Stan K.

BW @ 195lbs
5 rounds: 40, 50, 55, 60, 65.

Beat you, Fitzie!!

30/40/45/50/50 - Tricky since there was so much going on with all the stabilizing muscles. Good WOD though.

5'9" 225 lbs
50-70-75-80-90

The last circuit was U-G-L-Y!

Then I did my push pull upper body workout and felt like a weak little man.

20
25
35
40
40

Kelly,
Please accept my deepest sympathies over your loss.

BW 178

40-60, 5 lb increase per round

Me: (BWT 120)
10-15-20-25-25

R: (BWT 145)
20-25-30-35-40

Posting late due to beer....

Workout #1- 1100yd swim

Workout #2-CFWUx3

DJ 35-40-45-50-55

DJD 35-45-55-65-75

The swim was another CF swim workout. Starting at 250, go down by 25 yds/m followed by a 25 underwater. Ran out of time, so had to stop after the 150.

Really like the WOD. A Rut-man special I'm sure. Still only able to go to parallel w/knee, which sucks when you were working out w/guys the like of DJD. Who goes A-2-A on every rep.

Get some, Go again!

CFWU x 3 with a few HSPUs thrown in for good measure

DB deadlift 20-25-30-35-40
DB Hang Clean 10-10-10-15-20
DB Push Press 10-10-15-20-25
DB Squats 10-15-20-25-30
(pounds)

Trying to take it easier this week. Had to take a few days off due to lower back pain. Well actually I just did the CFWU each day. I do a couple hours a day of gymnastics, circus and/or martial arts on top of the WOD. So still trying to figure out how to integrate that.

30...35...40...45...50

Next time I guess I should read the comments BEFORE I do the WOD. Oops. Well it was a good workout anyway, not to mention a great warm-up for the 2 hour parkour class I did later...

kelly, my condolences on your father's passing...

as RX'd:

35 warmup
45,50,55,60...

30/35/40/45/50

Should have started 5 lbs heavier. Had more in me. Cut the rest time to compensate.

Nice WOD.

40/45/50/50/50
broken sets on final two rounds.

CFWUx3, Dips only at 4 reps to full depth. Working on form after discovering my pathetic form during the 300 on Thursday.

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as nessesary between rounds.

All reps done with loads as follows:
20-25-30-35-40

Ouch!

CFWU x 2

as rx'd -

30-35-40-45-50

Probably could have started slightly heavier.

Age: 46
Wt: 170
CFWUx3
20/25/35/40/35
One broken set - Squats with the 40#s
Time 15:00
400meter run finisher

WOD
Deadlifts-70,80,90,90,90
Hang Cleans-30,40,50,50,50
Push Press-30,40,50,50,50
Squat-50,60,60,60,60

45-50-55-60
thought there were only 4 rounds - TOUGH!

On the day after my 54th birtday a drastically modified WOD. 23:10 for 150 SUs, 30 wall balls, and 15 pullups for 5 rounds.

35-40-45-45-45
16 mins.
great work out

Could of gone a little bit heavier

30
35
40
45
50

1st WOD!

15-20-25-30-35

Too light at first, too heavy at the end...

Awesome video!

15, 20, 25, 30, 35,

Should of went heavier. Next time:)

40-45-50-55 (break after push press)-60 (break after hang cleans)

cfwux2
35,35,40,40,50(40 for push press).

1st round: 35
2nd round: 40
3rd round: 35 (55 dead lifts & push press)
4th round: 35 (" ")
5th round: 35 (" ")

30,35,40,50,55

My thoughts and prayers are with you, Kelly.

40,45, 50, 55, 60

55's and 60's caused me to PAUSE in the middle of the set. The biggest challenge was the hang cleans.

30, 35, 40, 45, 45

Felt a little shaky on the 4th round, and since this was my first time doing db cleans I kept the weight the same on the 5th round.

bw 185

50lb
55lb
60lb
65lb
70lb
ripped open my thumbnail on the 70# cleans, the snarl I let out made everyone else in the room stop and look at me like I was a nut job. Pretty much the same as they had been for the previous 20 minutes. Gotta love it.

15# start 45# finish, solid form. Fantastic WOD. Thanks Coach and Lauren!

30 lbs
35 lbs
35 lbs
40 lbs
45 lbs

Short break between Cleans and Presses in the 5th round.

Team Emerald Coast

Jacob (BWT 127) 30-35-40-45-50

Joey (BWT 235) 35-40-45-55-65 (I should have done more, I guess I was a little intimidated by the video.)

Anabel (BWT 135) 10-15-20-25-30
finally got the technique on cleans!!!!!

four rounds were enough today.
45/55/65/65.
Form on DB cleans needs work. Good work out.
Bwt: 180

Codolences Kelly, my prayers are with you.
I dedicated this workout to "our dads" who are gone.
45#
50#
55#
60#
60#
Foreams were killing me. Did not go up to 65#.

20-25-30-30-30. PPs are the weak link and what kept the weight down.

Late post. WOD done 5/6

15/20/25/30/35

May have gotten 40 but PP shaky on 35

bwt ~112
25/30/35/40/45/50
broke before squats on 40s and up.

30/35/40/45/45 last rd failed clean @ 50, broken

BW = 167 lbs

30/35/40/45/50

Everything broken. Cleans were more power on the heavier weights. Afterwards did 40 wall balls (2 sets 12 lbs, 2 sets 18 lbs).

Kelly - Sorry for your loss...I'm sending good thoughts your way!

25
35
40
45
50

had to pause for ~30 sec after first pp of last round, all others unbroken

Only have two different DB weights. 20 lb and 30 lb.
So I also did it for time.
20
20
20
30
30
Time 6 min 35 seconds.
Fun!

I had problems with the squat portion due to holding the dumbells with palms facing away from body. Left shoulder not strong enough for this position. Realized when watched video after the WOD. Next time will do them with palms facing inward to better accommodate the weight.

35#/35#/30#/30#/30#

Great workout!

As rx'd: 25, 35, 25, 25, 25. Should have started lighter and ended up around 35; blew all my energy early on. This was a satisfying workout, though.

50/40/45/50/55

12/15/20/25/20

bw 142#
25-45#

No CFWU
5 rounds w/ 8 lb DBs from home
4:06

As rx

WU - skipping 5mins and 10 inverse burpees

30/35/40/45/45

Coming back after a few days off, concentrating on form.

30
35
45
55
65

30,40,50,55,65lbs.

1x40
1x50
2x60
Missed 65. Made to first push press, and missed second. Not sure if it was physical or mental. I had a late lunch, thinking this was a strength workout, which kept me on the edge of puking.

CFWUx1 21:39 - 30-35-40-45-50
(broke between hang cleans and push press on last two rounds)

Oops CFWUx3

Great fun!!
35-40-45-50-55

Chris:
I rocked through the first round then flagged as the second round progressed. My grip began to fail the 6th time up the rope so I called it a day. 2 rounds, 13:04. 3 hours of sleep won't cut it.

Julie:
Julie did all 5 rounds without the rope climb. she subbed 15# thrusters and did 90 singles. She took a few breaks and asked me not to time her.

Tommy (age 5)
tommy did one round of box jumps, 3# thrusters and 3 rope climbs to 10'. 9:45

Woops. Wrong day!

This is pobably the only time I wish I was back in a comercial gym to 'borrow' those fixed dbs on the racks. Didn't have enough weight to do this wod justice,worked up to 40lbs ish.

Kelly sorry to here about your Dad. I still miss mine 14 years after his passing.

no CFWU

WOD as RXed

45/55/60/65/70

bw=180

50,s, 60's, 65's, 70's, 65's and 50's (bonus set b/c wasn't satisfied with form

Need to get lower on hang cleans; struggled with heavy push presses

started where I knew I'd be able to handle the weight at the end & BJJ class 3 hrs later...
10,20,30,35,40
awesome workout! Probably could've gone higher earlier...

40
45
50
55
60

BW 164
CFWUx3

As RX'd: 30, 35, 40, 45, 50

As RX'd: 35, 40, 45, 50, 55

DL 65-70-75-80-80
HC 30-35-40-45-45
PP 30-35-40-45-50
SQ 35-40-45-50-50

Time:12:24

This was a good one.

Same as Krista and Sue...worked up to 45lbs

1. 35
2. 45
3. 50
4. 55.
5. Deadlifts and 3 cleans at 60lb then several failed attempts at getting last 2 cleans followed by finishing the round off at 55lb

Bodyweight 135lb

Nice to get some movement again after saturday's painstorm and sunday's resulting pain.

BW: 165

40/45/50/55/55

Very difficult. HCs and PPs were my weak point. Grip, forearm and shoulders were sore.

25
30
35
40
45

age 40
bwt 198

as rx'd:
35,40,45,50,55 last set broken after hc's

30
35
40
40
50

No 45's at gym.

Told my wife all I wanted was to lift more than the girl in the video -- so should we call this one "Megan"?

As Rx'ed: 25, 30, 35, 40, 45

45 was tough -- instability in my left shoulder really showed up on that one. Had to break the set on push presses.

In honor of the dumbbell theme, I cooled down with some bench presses: 5x35, 40, 45, 45, 50.

As rx'd, 30, 35, 40, 45, 50. Push presses kicked my ass.

15, 20, 25, 30, 35, 40lb DBs. 9:50. felt good vs last week's lunge-fest--felt like my legs had been beaten with a bat. 10 min elliptical w/u 14/14. hr avg 123, hr max 178.

Missed this WOD traveling to brother's college graduation.

BW 80kg

6kg
8kg
10kg
12kg
14kg

Could barely manage last round..

1 mile @ 7.5

25lb
20lb
35lb
35lb
35lb

Was wiped out, great test of conditioning. Heart was pounding.

This cracked me up. I could have sworn that it was for time as well as weight. Otherwise I would have gone heavier with more rest.
Oh, the possibilities.

30-35-35-40-40 14:00

Full depth cleans. DL's were too easy.
Going from push press to front squat hurt the shoulders. Had to break.

25-35-40-45-50 (cleans and squats weren't deep enough at 50 lb)

WOD video was inspiring, especially seeing her execute a strenuous set of 45 lb. Dang.

PPD Results:

Matt (bw176).
As Rx'd 35, 40, 45, 50, 40
Shoulders turned to jelly - wow.

As Rx'd 25,30,35,40,45 need to go up one increment next time

Damn this was way harder than it looked. Typical CF. 30-35-40-40-40. Not my best but it's my birthday and I don't care.

Tariq

#322 Tariq, Happy Birthday!

As Rx'd 12, 15, 17, 20, 25

Need to go heavier next time, and there will be a next time—I love this one.

30 for all. first time with dumb bells. i can really tell my shoulders are not flexable. 8:50

30,40,50,60*,70**
* rest after hang cleans
**rest mid way through hang cleans
took time about 20 min

**************************************************40
45
50
55
60 (HC were not as deep as the prior sets)

Did this May 7th.

12-15-20-20-25

Man do these get exponentially harder!

40/45/50/55/60 all squats were arse to grarse

standing on flat side of Bosu ball 20-25-30-35-40lbs dumbells time 5 minutes flat- will increase weight next time- no rest just step off and on to pick up new increased weights

25-30-35-40-40

Shit, I did this for time 9:35, no wonder it hurt so good.

2 Rnds of Warm-up
then

1st Round 30lbs
2nd Round 35lbs
3rd Round 40lbs(broke)
4th Round 40lbs(broke)
5th Round 40lbs(broke)

subbed a barbell

30 lbs
60 lbs
75 lbs
95 lbs for deadlifts, 75 lbs for everything else

warmed up with a 26 mi bike ride (to Purcellville from office)

20
20
25
25
30