May 5, 2006

Friday 060505

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

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

Post loads to comments.

WOD demo - Megan Mitchell and Brendan Gilliam [video]


Enlarge image

Dumbbell hang clean - full extension and shrug

Posted by lauren at May 5, 2006 3:17 PM

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

Comment #1 - Posted by: Joe at May 4, 2006 8:00 PM

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

Either way, looks lik fun.

Comment #2 - Posted by: DanMiller at May 4, 2006 8:05 PM

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

Comment #3 - Posted by: punchy at May 4, 2006 8:08 PM

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?

Comment #4 - Posted by: Joe at May 4, 2006 8:10 PM

Get some!
video answers all questions.
Thanks again!

Comment #5 - Posted by: DanMiller at May 4, 2006 8:14 PM

I get it - happy 'cinco de mayo'!

Comment #6 - Posted by: Norm Rager at May 4, 2006 8:45 PM

Megan and Brendan, inspiring.

Comment #7 - Posted by: Matt Townsend at May 4, 2006 8:47 PM

#2 and #4:

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

Comment #8 - Posted by: punchy at May 4, 2006 8:50 PM

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?

Comment #9 - Posted by: John S at May 4, 2006 8:57 PM

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

Comment #10 - Posted by: JBell at May 4, 2006 9:16 PM

"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.

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.

Comment #11 - Posted by: punchy at May 4, 2006 9:36 PM

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)?

Comment #12 - Posted by: John Spear at May 4, 2006 9:38 PM

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

~The Titan

Comment #13 - Posted by: The Titan at May 4, 2006 10:26 PM


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


Comment #14 - Posted by: laurar at May 4, 2006 10:39 PM

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.

Comment #15 - Posted by: gbass at May 4, 2006 10:53 PM

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

Comment #16 - Posted by: Justin D at May 4, 2006 11:54 PM

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

Comment #17 - Posted by: Jill at May 4, 2006 11:58 PM

It's been a while since I've said this, but that was MUCH harder than I expected.

Comment #18 - Posted by: Travis_r at May 5, 2006 1:39 AM

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.

Comment #19 - Posted by: Gunner at May 5, 2006 2:42 AM

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!

Comment #20 - Posted by: Stuart R at May 5, 2006 3:06 AM

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

Comment #21 - Posted by: Matt McC at May 5, 2006 3:19 AM

Where do I find the WOD demo video. Thanks

Comment #22 - Posted by: Jim at May 5, 2006 3:29 AM

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

Comment #23 - Posted by: zman at May 5, 2006 3:38 AM

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

Comment #24 - Posted by: J. Spear at May 5, 2006 3:39 AM

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

Burgener WU

Comment #25 - Posted by: Sean G at May 5, 2006 3:43 AM

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.

Comment #26 - Posted by: davidjwood at May 5, 2006 3:44 AM

30, 35, 40, 45, 45.

That is as high as my dumbells go.

Comment #27 - Posted by: Todd H at May 5, 2006 3:59 AM

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


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.

Comment #28 - Posted by: Kegger at May 5, 2006 4:07 AM

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?

Comment #29 - Posted by: Steven N at May 5, 2006 4:18 AM


Comment #30 - Posted by: dave k at May 5, 2006 4:30 AM

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.

Comment #31 - Posted by: kelly moore at May 5, 2006 4:37 AM

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.

Comment #32 - Posted by: JaredE at May 5, 2006 4:40 AM

25, 40, 40, 40, 60

Comment #33 - Posted by: kevindhodges at May 5, 2006 4:45 AM

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.

Comment #34 - Posted by: JaredE at May 5, 2006 4:45 AM


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.

Comment #35 - Posted by: Matt G. at May 5, 2006 4:47 AM

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

Comment #36 - Posted by: LJ at May 5, 2006 4:49 AM

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
35-getting tough
50-(the highest db my gym has) bringin'the pain

Comment #37 - Posted by: Justin A (NYC) at May 5, 2006 5:01 AM

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

Comment #38 - Posted by: Jim D. at May 5, 2006 5:03 AM

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.

Comment #39 - Posted by: galevine at May 5, 2006 5:09 AM

We're praying for you Kelly.

Steve and Sabina

Comment #40 - Posted by: Steve and Sabina Mazac at May 5, 2006 5:14 AM

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.

Comment #41 - Posted by: Stuart R at May 5, 2006 5:26 AM

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?

Comment #42 - Posted by: Brant at May 5, 2006 5:35 AM

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

Comment #43 - Posted by: J at May 5, 2006 5:36 AM

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

Comment #44 - Posted by: Brew at May 5, 2006 5:38 AM

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

Comment #45 - Posted by: J at May 5, 2006 5:39 AM

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

Comment #46 - Posted by: trooper at May 5, 2006 5:39 AM


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

Comment #47 - Posted by: Orrin at May 5, 2006 5:41 AM

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

Comment #48 - Posted by: trooper at May 5, 2006 5:43 AM

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.

Comment #49 - Posted by: Justin A (NYC) at May 5, 2006 5:44 AM

BW: 172
CFWU X 3 sets 15
2 minutes rest b/w rounds

Comment #50 - Posted by: Breck at May 5, 2006 5:52 AM

BW: 145

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

Comment #51 - Posted by: Andrew L at May 5, 2006 6:01 AM

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

Comment #52 - Posted by: Dan R. at May 5, 2006 6:10 AM

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.

Comment #53 - Posted by: hooksy at May 5, 2006 6:12 AM

BW: 158
Horrible form on my cleans at the high end, arms bent, powered it up, every fault in the book.

Comment #54 - Posted by: davidjwood at May 5, 2006 6:20 AM

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.

Comment #55 - Posted by: davidjwood at May 5, 2006 6:21 AM

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

Comment #56 - Posted by: davidjwood at May 5, 2006 6:22 AM

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.

Comment #57 - Posted by: "Fireman Tom" Corrigan at May 5, 2006 6:30 AM

As rx'd

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

Comment #58 - Posted by: Nosey Flynn at May 5, 2006 6:39 AM

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.

Comment #59 - Posted by: Andy W. at May 5, 2006 6:39 AM

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?

Comment #60 - Posted by: Kevin Swick at May 5, 2006 6:47 AM


50lbs cleans were a litle sloppy

Comment #61 - Posted by: Brett_nyc at May 5, 2006 6:49 AM

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:


London Crossfitter!

Comment #62 - Posted by: Lorenzo F at May 5, 2006 6:50 AM

Kelly, our condolences.

Comment #63 - Posted by: Krista and Ahmik Jones at May 5, 2006 6:57 AM

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)
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

Comment #64 - Posted by: Johan Nederhof at May 5, 2006 7:05 AM

As Rx'd, in kilos:

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.

Comment #65 - Posted by: Christina Sklebar at May 5, 2006 7:06 AM

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?

Comment #66 - Posted by: Ken_Davis at May 5, 2006 7:08 AM

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

Comment #67 - Posted by: Nick at May 5, 2006 7:18 AM

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

London Crossfitter.

Comment #68 - Posted by: Lorenzo F at May 5, 2006 7:21 AM

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

Comment #69 - Posted by: JD Stephenson at May 5, 2006 7:25 AM

BW - 175.


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

Comment #70 - Posted by: Delaney at May 5, 2006 7:29 AM


Anyone else's forearm gakked up?

Comment #71 - Posted by: jared b at May 5, 2006 7:31 AM

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

Comment #72 - Posted by: paulw at May 5, 2006 7:33 AM

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

Comment #73 - Posted by: Sharon Smith-Mauney at May 5, 2006 7:33 AM


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 :)

Comment #74 - Posted by: Gareth H at May 5, 2006 7:41 AM

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.

Comment #75 - Posted by: Joe at May 5, 2006 7:49 AM



worked on power clean form - up to 206 x 1

crossfit plano

Comment #76 - Posted by: Brian Abrams at May 5, 2006 7:56 AM

As Rx'd

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

Comment #77 - Posted by: sgt feather at May 5, 2006 7:56 AM

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:

Sheboygan Crossfitter!

Comment #78 - Posted by: Jon R at May 5, 2006 8:02 AM

BW 160lbs

55 (dropped the weights briefly during presses)

Comment #79 - Posted by: SteveT at May 5, 2006 8:03 AM

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!


Comment #80 - Posted by: tenacious "D" at May 5, 2006 8:08 AM


BW = 140

Comment #81 - Posted by: Steve G (age 44) at May 5, 2006 8:17 AM

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.

Comment #82 - Posted by: Gunner at May 5, 2006 8:28 AM


Felt more in the forearms than anywhere else!

Easy Day

Comment #83 - Posted by: Mark at May 5, 2006 8:32 AM

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....

Comment #84 - Posted by: Phil Sarris at May 5, 2006 8:37 AM

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.

Comment #85 - Posted by: vcsnover at May 5, 2006 8:42 AM

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.

Comment #86 - Posted by: tombrose at May 5, 2006 8:43 AM

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.

Comment #87 - Posted by: bcf at May 5, 2006 8:44 AM

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

Comment #88 - Posted by: Jim D. at May 5, 2006 8:47 AM


Comment #89 - Posted by: JPF at May 5, 2006 9:13 AM

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

Comment #90 - Posted by: Nick at May 5, 2006 9:15 AM

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

Comment #91 - Posted by: BrianR at May 5, 2006 9:19 AM

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

Comment #92 - Posted by: JeffT at May 5, 2006 9:20 AM


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.

Comment #93 - Posted by: kc at May 5, 2006 9:21 AM

bw 143


Comment #94 - Posted by: DanMiller at May 5, 2006 9:23 AM

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

Comment #95 - Posted by: RandyG at May 5, 2006 9:36 AM

We added 400m run/25 pullups before and after the dumbbell sequence.
Krista Colson and I:
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!

Comment #96 - Posted by: Sue Ady at May 5, 2006 9:45 AM

Kelly, my thoughts and prayers are with you.

Comment #97 - Posted by: Sue Ady at May 5, 2006 9:49 AM

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

Comment #98 - Posted by: eckel2845 at May 5, 2006 9:50 AM

Anybody else still sore from Wednesday?


I went lighter than I should have. I wish I had gone for gold.

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

Comment #99 - Posted by: Chris Jordan at May 5, 2006 10:06 AM

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

Comment #100 - Posted by: brent colson at May 5, 2006 10:08 AM

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?

Comment #101 - Posted by: Josh Brehm at May 5, 2006 10:19 AM

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.

Comment #102 - Posted by: pwoodruff at May 5, 2006 10:22 AM

45, 50, 55, 55, 55

Comment #103 - Posted by: Brier at May 5, 2006 10:23 AM


Sorry for your loss. My prayers are with you.

Paul Woodruff

Comment #104 - Posted by: pwoodruff at May 5, 2006 10:24 AM

25, 30, 35, 45, 55

Josh, #101...use a barbell.

Kelly, terribly sorry to hear about your father.

Comment #105 - Posted by: Scott Kustes at May 5, 2006 10:26 AM

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!

Comment #106 - Posted by: DJ at May 5, 2006 10:30 AM

"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.

Comment #107 - Posted by: punchy at May 5, 2006 10:32 AM


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.

Comment #108 - Posted by: DJ at May 5, 2006 10:33 AM

As RXed.


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.

Comment #109 - Posted by: john v. at May 5, 2006 10:36 AM


Comment #110 - Posted by: Mike R at May 5, 2006 10:37 AM

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

Comment #111 - Posted by: Steve Irkel at May 5, 2006 10:38 AM

definitely tougher than it looks


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

Comment #112 - Posted by: brian t at May 5, 2006 10:38 AM

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

Comment #113 - Posted by: cadetjosh at May 5, 2006 10:39 AM

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

Comment #114 - Posted by: Patrick Durkin at May 5, 2006 10:39 AM

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

Comment #115 - Posted by: Dan H. at May 5, 2006 10:45 AM


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!

Comment #116 - Posted by: Joe Marsh at May 5, 2006 10:51 AM

As Rx'd


BW 198#

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

Comment #117 - Posted by: Nate Beard at May 5, 2006 10:53 AM

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.

Comment #118 - Posted by: Nate Beard at May 5, 2006 11:00 AM

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.

Comment #119 - Posted by: Jeff A. in Green Bay at May 5, 2006 11:14 AM

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

Comment #120 - Posted by: EdC at May 5, 2006 11:21 AM

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




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

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

Shoulders and wind - working hard.


Comment #121 - Posted by: Chris in Ottawa at May 5, 2006 11:30 AM

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

Comment #122 - Posted by: age at May 5, 2006 11:33 AM

BW 132

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

Comment #123 - Posted by: Carl C at May 5, 2006 11:43 AM

Breathing hard

Comment #124 - Posted by: PB1 at May 5, 2006 11:44 AM

2nd WOD 17:47

Comment #125 - Posted by: PB2 at May 5, 2006 11:45 AM

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

Comment #126 - Posted by: Jeff Dale at May 5, 2006 12:13 PM

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

Comment #127 - Posted by: jdg at May 5, 2006 12:14 PM

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)

Comment #128 - Posted by: Huff at May 5, 2006 12:18 PM


Great primer for my 5K tomorrow.

Comment #129 - Posted by: Allan T at May 5, 2006 12:21 PM

Second WOD ever and loving it!


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

Comment #130 - Posted by: Rook at May 5, 2006 12:22 PM

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

Comment #131 - Posted by: rick ihrie at May 5, 2006 12:24 PM

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)

Comment #132 - Posted by: opt at May 5, 2006 12:25 PM

51 y/0 150 lbs.

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

Comment #133 - Posted by: Charles at May 5, 2006 12:31 PM

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.

Comment #134 - Posted by: Neil at May 5, 2006 12:34 PM


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!

Comment #135 - Posted by: Boise Mike Mc at May 5, 2006 12:39 PM

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.

Comment #136 - Posted by: SeanL at May 5, 2006 12:39 PM


My condolences to you on the loss of your father.


Comment #137 - Posted by: Mike Minium at May 5, 2006 12:41 PM

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!

Comment #138 - Posted by: Ian Mains at May 5, 2006 12:44 PM

65 felt horrible

Comment #139 - Posted by: Dbanks at May 5, 2006 12:48 PM

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!

Comment #140 - Posted by: juro at May 5, 2006 12:49 PM

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

Comment #141 - Posted by: Franz at May 5, 2006 1:03 PM

40, 45, 45, 45, 45

That was no joke.

Comment #142 - Posted by: Stuck in Virginia at May 5, 2006 1:09 PM

body weight ~140
last couple sets were broken
Nice job Megan and Brendan

Comment #143 - Posted by: treelizard at May 5, 2006 1:10 PM

1 hour of outdoor soccer,

then wod:

35lb, 40, 45, 50, 55

Comment #144 - Posted by: David Sailor at May 5, 2006 1:25 PM

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

Comment #145 - Posted by: BobM at May 5, 2006 1:30 PM

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.

Comment #146 - Posted by: Joe at May 5, 2006 1:35 PM

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.

Comment #147 - Posted by: TJ at May 5, 2006 1:40 PM

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


Comment #148 - Posted by: Van at May 5, 2006 1:45 PM

as rx:


tougher than i thought it would be

Comment #149 - Posted by: Parksurg at May 5, 2006 1:46 PM

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

Comment #150 - Posted by: PeterN at May 5, 2006 1:49 PM

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

Comment #151 - Posted by: Sam L at May 5, 2006 1:54 PM

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!
I started about 5 pounds too light but i will prb feel better for it tomorrow.

Comment #152 - Posted by: chris at May 5, 2006 2:02 PM


Comment #153 - Posted by: Junior at May 5, 2006 2:07 PM

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

Start lighter

Comment #154 - Posted by: homerba at May 5, 2006 2:08 PM

Genius misremembered the WOD, did:

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


Comment #155 - Posted by: jfett at May 5, 2006 2:10 PM

First WOD
Must work on form 12:43

Comment #156 - Posted by: o'connor at May 5, 2006 2:10 PM


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

Comment #157 - Posted by: emily h. at May 5, 2006 2:16 PM

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.

Comment #158 - Posted by: Joe at May 5, 2006 2:17 PM

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...

Comment #159 - Posted by: fire capt dan at May 5, 2006 2:19 PM

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

Comment #160 - Posted by: dave k at May 5, 2006 2:19 PM

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

Comment #161 - Posted by: fireman_rick at May 5, 2006 2:23 PM

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.

Comment #162 - Posted by: Dan C at May 5, 2006 2:24 PM

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)

Comment #163 - Posted by: Anthony B at May 5, 2006 2:40 PM

Did wod for time on accident.

Comment #164 - Posted by: reebs at May 5, 2006 2:42 PM

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

Comment #165 - Posted by: reebs at May 5, 2006 2:44 PM

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.

Comment #166 - Posted by: dan colson at May 5, 2006 2:46 PM

as rx'd

BW 155

25# 30# 35# 35# 40#

Comment #167 - Posted by: Shawn B at May 5, 2006 2:46 PM

as RX'D

BW 150 HT 6ft


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

Comment #168 - Posted by: clint at May 5, 2006 2:48 PM

Me / Vicka / Julian / Brian

Rock solid. Awesome to have the whole crew WODing.

PS: I wanna be the better brendan!

Comment #169 - Posted by: brendan melville at May 5, 2006 2:49 PM

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

Comment #170 - Posted by: dan colson at May 5, 2006 2:55 PM

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!

Comment #171 - Posted by: MikeT at May 5, 2006 2:55 PM

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.

Comment #172 - Posted by: MG at May 5, 2006 2:58 PM

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

Comment #173 - Posted by: vcsnover at May 5, 2006 2:58 PM

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.

Comment #174 - Posted by: bradw at May 5, 2006 3:04 PM

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

Comment #175 - Posted by: Mike Joyce at May 5, 2006 3:06 PM

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


Comment #176 - Posted by: David Knutzen at May 5, 2006 3:10 PM

cfwu x 3
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.

Comment #177 - Posted by: von-paul at May 5, 2006 3:13 PM

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.

Comment #178 - Posted by: Maurkov at May 5, 2006 3:24 PM

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.

Comment #179 - Posted by: davidjwood at May 5, 2006 3:25 PM

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

Comment #180 - Posted by: Samuel at May 5, 2006 3:26 PM


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

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


Comment #181 - Posted by: Kevin Rogers at May 5, 2006 3:36 PM

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.

Comment #182 - Posted by: Ben at May 5, 2006 3:44 PM

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

Comment #183 - Posted by: Spanky at May 5, 2006 3:44 PM



Comment #184 - Posted by: Grande at May 5, 2006 3:48 PM

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

Comment #185 - Posted by: Brandon D. at May 5, 2006 3:56 PM


Comment #186 - Posted by: Denise at May 5, 2006 3:57 PM

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

Comment #187 - Posted by: rpo at May 5, 2006 4:00 PM


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

Comment #188 - Posted by: masterpayne at May 5, 2006 4:05 PM

Thought I had started too light but the last set was plenty heavy.

Comment #189 - Posted by: Redding Mark S at May 5, 2006 4:11 PM

Age:42, Wt:179

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.

Comment #190 - Posted by: Donald E at May 5, 2006 4:14 PM

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.


Comment #191 - Posted by: Bingo at May 5, 2006 4:15 PM

70's broken cleans hard to drop under. broken before PP, broken before squats
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

Comment #192 - Posted by: craigv bwt 185 at May 5, 2006 4:17 PM

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...

Comment #193 - Posted by: Brendan Smith at May 5, 2006 4:18 PM


Comment #194 - Posted by: JBell at May 5, 2006 4:25 PM

DBs were (lbs.):


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.

Comment #195 - Posted by: Rene' at May 5, 2006 4:27 PM

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

Comment #196 - Posted by: darren s at May 5, 2006 4:45 PM

4.5 miles after.

Comment #197 - Posted by: darren s at May 5, 2006 4:46 PM

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.

Comment #198 - Posted by: special k at May 5, 2006 4:53 PM

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

Comment #199 - Posted by: colinf at May 5, 2006 4:56 PM

Feeling weak today.


Comment #200 - Posted by: Sandy at May 5, 2006 4:59 PM

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.

Comment #201 - Posted by: bridges at May 5, 2006 5:02 PM

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!

Comment #202 - Posted by: Anthony Utah at May 5, 2006 5:05 PM

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


Comment #203 - Posted by: jdavid at May 5, 2006 5:08 PM

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

Comment #204 - Posted by: a noble at May 5, 2006 5:12 PM

bw 180

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

Comment #205 - Posted by: damian at May 5, 2006 5:16 PM

Kelly, condolences to you and yours.

WOD : 35/40/45/55/60

Comment #206 - Posted by: Mel Jenkins at May 5, 2006 5:21 PM

bw 170


Push press killed my shoulders!

Comment #207 - Posted by: Aaron U at May 5, 2006 5:28 PM

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.

Comment #208 - Posted by: John Elstad at May 5, 2006 5:40 PM


Comment #209 - Posted by: Rick A at May 5, 2006 5:45 PM

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.

Comment #210 - Posted by: Andy W. at May 5, 2006 5:51 PM


Comment #211 - Posted by: SteveMD at May 5, 2006 6:10 PM

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.

Comment #212 - Posted by: J Jones at May 5, 2006 6:18 PM

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

Comment #213 - Posted by: Mick S at May 5, 2006 6:22 PM

No dumbbells, so I used the oly bar.


push press my weakness

Comment #214 - Posted by: CO Jeff at May 5, 2006 6:38 PM

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

Comment #215 - Posted by: The Titan at May 5, 2006 6:42 PM


Great workout.

Comment #216 - Posted by: John N at May 5, 2006 6:46 PM

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

Comment #217 - Posted by: Paulf at May 5, 2006 6:47 PM

30 40 45 50 60

Good form deep squats

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

Comment #218 - Posted by: chace at May 5, 2006 6:49 PM

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.

Comment #219 - Posted by: Daniel at May 5, 2006 6:50 PM

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

Comment #220 - Posted by: Krista and Ahmik Jones at May 5, 2006 6:59 PM

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.


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

Comment #221 - Posted by: Pierre Auge at May 5, 2006 7:03 PM

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.

Comment #222 - Posted by: chris l at May 5, 2006 7:04 PM

BW: 170

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

Comment #223 - Posted by: lmd_mike at May 5, 2006 7:18 PM

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'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.

Comment #224 - Posted by: kelly moore at May 5, 2006 7:23 PM

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.

Comment #225 - Posted by: Mark Sampson at May 5, 2006 7:27 PM

BW: 215


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

Awesome video.

Comment #226 - Posted by: RonHarris at May 5, 2006 7:27 PM

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


Fourth and Fifth rounds are broken.

Comment #227 - Posted by: Alfie at May 5, 2006 7:28 PM


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.

Comment #228 - Posted by: peter h at May 5, 2006 7:38 PM

10kg 15kg 20kg 22.5kg 25kg

Keep rests minimial and timed for interest

Comment #229 - Posted by: Adc(XfitSydney) at May 5, 2006 7:42 PM

Hello Crossfit,

First time post


and the 50's hurt

Comment #230 - Posted by: mattacfd at May 5, 2006 7:43 PM

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

Comment #231 - Posted by: Toby at May 5, 2006 7:52 PM

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.

Comment #232 - Posted by: Paul Si at May 5, 2006 7:55 PM

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

Comment #233 - Posted by: mfbunch at May 5, 2006 7:59 PM


Comment #234 - Posted by: CodyC at May 5, 2006 8:25 PM

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.

Comment #235 - Posted by: Patrick at May 5, 2006 8:28 PM

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

Comment #236 - Posted by: ACFD_713 at May 5, 2006 8:29 PM

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

Comment #237 - Posted by: Ed T. at May 5, 2006 8:33 PM


Comment #238 - Posted by: TonyR at May 5, 2006 8:38 PM

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

Comment #239 - Posted by: Jason Dunbar at May 5, 2006 8:48 PM

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.

Comment #240 - Posted by: stan k at May 5, 2006 9:06 PM

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

Beat you, Fitzie!!

Comment #241 - Posted by: gaucoin13 at May 5, 2006 9:26 PM

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

Comment #242 - Posted by: Ian Carver at May 5, 2006 9:46 PM

5'9" 225 lbs

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

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

Comment #243 - Posted by: Jim Glover at May 5, 2006 10:34 PM


Please accept my deepest sympathies over your loss.

Comment #244 - Posted by: Mark Brinton at May 5, 2006 10:48 PM

BW 178

40-60, 5 lb increase per round

Comment #245 - Posted by: galevine at May 6, 2006 12:08 AM

Me: (BWT 120)

R: (BWT 145)

Comment #246 - Posted by: Michelle at May 6, 2006 1:03 AM

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!

Comment #247 - Posted by: DJ at May 6, 2006 1:24 AM

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

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.

Comment #248 - Posted by: David Yellin at May 6, 2006 1:45 AM


Comment #249 - Posted by: chrisnelson at May 6, 2006 1:55 AM

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...

Comment #250 - Posted by: David Yellin at May 6, 2006 1:57 AM

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

as RX'd:

35 warmup

Comment #251 - Posted by: stokedaddy at May 6, 2006 5:10 AM


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

Nice WOD.

Comment #252 - Posted by: Rob F at May 6, 2006 5:32 AM

broken sets on final two rounds.

Comment #253 - Posted by: carney at May 6, 2006 5:34 AM

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:


Comment #254 - Posted by: Nicholas in SA at May 6, 2006 5:53 AM

CFWU x 2

as rx'd -


Probably could have started slightly heavier.

Comment #255 - Posted by: kevin g at May 6, 2006 6:05 AM

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

Comment #256 - Posted by: Hampton at May 6, 2006 6:35 AM

Hang Cleans-30,40,50,50,50
Push Press-30,40,50,50,50

Comment #257 - Posted by: Justin Spicher at May 6, 2006 7:32 AM

thought there were only 4 rounds - TOUGH!

Comment #258 - Posted by: dk at May 6, 2006 7:48 AM

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.

Comment #259 - Posted by: PeterN at May 6, 2006 8:34 AM

16 mins.
great work out

Comment #260 - Posted by: Deli at May 6, 2006 8:45 AM

Could of gone a little bit heavier


Comment #261 - Posted by: Justin C. at May 6, 2006 9:34 AM

1st WOD!


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

Comment #262 - Posted by: BarryR. at May 6, 2006 10:04 AM

Awesome video!

15, 20, 25, 30, 35,

Should of went heavier. Next time:)

Comment #263 - Posted by: Jenika at May 6, 2006 10:33 AM

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

Comment #264 - Posted by: trooper at May 6, 2006 11:04 AM

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

Comment #265 - Posted by: bzb at May 6, 2006 11:07 AM

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

Comment #266 - Posted by: Frank Menendez at May 6, 2006 11:10 AM


My thoughts and prayers are with you, Kelly.

Comment #267 - Posted by: Scott H at May 6, 2006 11:32 AM

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.

Comment #268 - Posted by: Stuart R at May 6, 2006 11:44 AM

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.

Comment #269 - Posted by: Mike at May 6, 2006 11:47 AM

bw 185

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.

Comment #270 - Posted by: mc607 at May 6, 2006 12:37 PM

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

Comment #271 - Posted by: steve hb at May 6, 2006 12:38 PM

30 lbs
35 lbs
35 lbs
40 lbs
45 lbs

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

Comment #272 - Posted by: Scott T at May 6, 2006 12:47 PM

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!!!!!

Comment #273 - Posted by: Joey McIninch at May 6, 2006 1:01 PM

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

Comment #274 - Posted by: tom diehl at May 6, 2006 1:08 PM

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

Comment #275 - Posted by: mark kalinowski at May 6, 2006 1:43 PM

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

Comment #276 - Posted by: Norma at May 6, 2006 2:30 PM

Late post. WOD done 5/6


May have gotten 40 but PP shaky on 35

Comment #277 - Posted by: Bingo at May 6, 2006 3:14 PM

bwt ~112
broke before squats on 40s and up.

Comment #278 - Posted by: Lynne Pitts at May 6, 2006 4:06 PM

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

Comment #279 - Posted by: David Burns at May 6, 2006 4:50 PM

BW = 167 lbs


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!

Comment #280 - Posted by: Ell at May 6, 2006 4:57 PM


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

Comment #281 - Posted by: domer at May 6, 2006 5:23 PM

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

Comment #282 - Posted by: Ed T. at May 6, 2006 8:21 PM

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.


Great workout!

Comment #283 - Posted by: Daws at May 6, 2006 9:08 PM

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.

Comment #284 - Posted by: Nick K at May 6, 2006 10:41 PM


Comment #285 - Posted by: ChadC at May 6, 2006 10:51 PM


Comment #286 - Posted by: GinaC at May 6, 2006 10:54 PM

bw 142#

Comment #287 - Posted by: pat d at May 7, 2006 9:06 AM

5 rounds w/ 8 lb DBs from home

Comment #288 - Posted by: Al Noel at May 7, 2006 10:27 AM

As rx

WU - skipping 5mins and 10 inverse burpees


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

Comment #289 - Posted by: paulc at May 7, 2006 10:45 AM


Comment #290 - Posted by: Luca z. at May 7, 2006 10:58 AM


Comment #291 - Posted by: Travis Braddock at May 7, 2006 11:28 AM

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.

Comment #292 - Posted by: Barry Cooper at May 7, 2006 2:17 PM

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

Comment #293 - Posted by: Doug at May 7, 2006 7:08 PM

Oops CFWUx3

Comment #294 - Posted by: Doug at May 7, 2006 7:23 PM

Great fun!!

Comment #295 - Posted by: Jeff Kolehmainen at May 7, 2006 7:23 PM

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 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

Comment #296 - Posted by: Chris Jordan at May 7, 2006 7:31 PM

Woops. Wrong day!

Comment #297 - Posted by: Chris Jordan at May 7, 2006 7:32 PM

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.

Comment #298 - Posted by: dru at May 8, 2006 1:01 AM


WOD as RXed



Comment #299 - Posted by: Geoff B at May 8, 2006 2:33 AM

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

Comment #300 - Posted by: Steve T at May 8, 2006 4:51 AM

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

Comment #301 - Posted by: john h at May 8, 2006 6:34 AM


Comment #302 - Posted by: schapm at May 8, 2006 7:43 AM

BW 164

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

Comment #303 - Posted by: OCMike at May 8, 2006 8:49 AM

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

Comment #304 - Posted by: M Boyd at May 8, 2006 10:45 AM

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


This was a good one.

Comment #305 - Posted by: bishop at May 8, 2006 10:54 AM

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

Comment #306 - Posted by: Katie Jo at May 8, 2006 2:47 PM

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.

Comment #307 - Posted by: markb at May 8, 2006 3:10 PM

BW: 165


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

Comment #308 - Posted by: A.M. at May 8, 2006 3:16 PM


Comment #309 - Posted by: mws at May 8, 2006 3:17 PM

age 40
bwt 198

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

Comment #310 - Posted by: jim cullinan at May 8, 2006 3:31 PM


No 45's at gym.

Comment #311 - Posted by: Chuck S at May 8, 2006 3:55 PM

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.

Comment #312 - Posted by: John Frazer at May 8, 2006 5:47 PM

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

Comment #313 - Posted by: Don Greenfield at May 8, 2006 6:48 PM

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.

Comment #314 - Posted by: kevin o at May 8, 2006 7:01 PM

Missed this WOD traveling to brother's college graduation.

Comment #315 - Posted by: Mike Scott at May 8, 2006 8:24 PM

BW 80kg


Could barely manage last round..

Comment #316 - Posted by: DanS at May 9, 2006 1:28 AM

1 mile @ 7.5


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

Comment #317 - Posted by: James W. at May 9, 2006 8:22 AM

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.

Comment #318 - Posted by: Ron Nelson at May 9, 2006 8:57 AM

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.

Comment #319 - Posted by: JohnP at May 9, 2006 11:28 AM

PPD Results:

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

Comment #320 - Posted by: Matt M. at May 9, 2006 12:23 PM

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

Comment #321 - Posted by: DaveA at May 9, 2006 2:59 PM

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.


Comment #322 - Posted by: TK at May 9, 2006 3:44 PM

#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.

Comment #323 - Posted by: Sharon M at May 9, 2006 4:49 PM

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

Comment #324 - Posted by: Brett at May 9, 2006 4:55 PM

* rest after hang cleans
**rest mid way through hang cleans
took time about 20 min

Comment #325 - Posted by: johnmcc at May 9, 2006 7:09 PM

60 (HC were not as deep as the prior sets)

Comment #326 - Posted by: TommyKrackCorn at May 9, 2006 7:19 PM

Did this May 7th.


Man do these get exponentially harder!

Comment #327 - Posted by: Ana Crespo at May 9, 2006 8:08 PM

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

Comment #328 - Posted by: AJonusas at May 10, 2006 6:43 AM

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

Comment #329 - Posted by: kevin wang at May 10, 2006 2:28 PM


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

Comment #330 - Posted by: David Gladstein at May 10, 2006 5:58 PM

2 Rnds of Warm-up

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

Comment #331 - Posted by: Joseph Wiseman at May 10, 2006 8:29 PM

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)

Comment #332 - Posted by: eggraid101 at May 11, 2006 2:30 PM


Comment #333 - Posted by: Robin (in Tokyo) at May 11, 2006 6:37 PM
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