sub x reps of 45# sumo deadlift high pull for 10x meter row, correct? thanks in advance

ie: 50 reps for 500 meters

oh my GOD. my eyes just about bugged out of my head when i saw this one. bench press my bodyweight EIGHTY TIMES in one workout? #&^%#*!!

oh. uh, 60. i'm with barbie: math is hard!

jenkins, you are correct, and oh, how do I wish we had a rower here.

the last two runs I was stuck at home (with sleeping baby) with no treadmell only my C2 rower. tomorrow I will be at work with no rower only a treadmill. I guess it will be sumo deadlift high pulls for me.

seriously. this past month i've been working out at a gym with C2 rowers; when i go home in a couple weeks i will REALLY miss them. i'll take rowing for four minutes over doing 200 SDHPs any day.

Ouch....I wish I had a rower.

I already miss my rower. 350 sdhp ouch

C2 rowers are my gym's best-kept secret.

I'll do this WOD on Sunday.

What is this thing? This is horrible!! Can we decide on a name for this?

'The Beast?'

"How come you never bench press w/Crossfit?"

Don't think I ever want to hear that again.

Aush

After last weekends Training Seminar, I now have a love/hate relationship w/the C2 Rower. I hate that D@#N machine!... But in a good way.

Get some, Go again!

Travis bwt 236 time 39:45
155# on bench, still having problems seeing gains there, SDHP 50,100,100; kept my body as upright as possible, but lower back was screaming.

21:21 - C2 rower, ring dips. Fully straight elbows at the top of dips and rings turned out at support.

Question: Never used the rower before... What are respectable times for these distances?

Thanks in advance.

Shooting for under three hours on this one.

-D.

Clippa #15 - if you haven't done rowing ever, probably 2:10 for 500, 4:30 for 1,000 and 9 plus for 2,000 would be a fair effort. Have a look at the very basic demonstration on the C2 site - http://www.concept2.com/05/training/training/gettingstarted.asp

for rowing form - see how his back doesn't hunch over, he drives with his legs, doesn't pull with the arms until the leg drive has finished and doesn't move his body in an exaggerated way.

Good luck with it - if you haven't done rowing before just remember there's no law saying you have to finish the 2,000 metres - your back will possibly get a bit sore from the unaccustomed action. That's the point at which I'd stop pushing things.

Fred F #16 - giving you the benefit of the doubt that it's a serious question! My gym membership just expired and I move countries soon so I've been making do - I tried push ups on parallettes with 40kg in a backpack as a sub in "Lynne" - that was quite difficult enough I thought.

Thanks John... I'll be giving this one a shot later. What could possibly go wrong?

Clippa - that sounds suspiciously like you read Fark. If so, I guess you know the answer!

32:14.1
subbed 185# benchpress
all sets broken

we just got a c2 rower. Thank God!

As designated...18:32.48

Held a 1:45/500 pace on the 500 and 1000. A bit slower on the 2000.

Rowing, you guys are all worried about rowing...what do you guys weight like 20 lbs, the bench press is going to be insanse....a person who works out with me weighs 235, that is insanse for him to do 60 times, and me have to do 185 60 times......not complaining just mentioning how my ARMS are going to fall OFF!

Team UB Xfitt

Hey everyone. Newbie here with a question. What exactly is a bodyweight bench press? Is it a pushup, with a barbell involved? I checked the exercises section and couldn't find it. I have an idea, but don't think it is right. Thanks!

OK.OK.OK. Sounds like you do a bench press, the amount of weight altogether on the barbell being your own bodyweight, correct?

Joe,
A body weight bench press if a regular run of the mill bench press loaded up so that it is the same as your body weight. If you weigh 205 lbs you should be3 bench pressing 205 lbs.

hi guys, what's a substitute for rowing since I don't have access to a rowing machine?

btw, wasn't there a section that had substitute excercises? I can't seem to find it anywhere?

also, in terms of gaining muscle mass, will doing cf help you gain size? (I remember clicking a link about that on here but the link was broken)

nevermind guys, I found all the answers. I should look harder before posting next time-sorry! lol

I did Angie on Thursday to establish a baseline since I'm new to crossfit. It took me 45:53, and I'm still sore today after a rest day yesterday. I want to do today's WoD, but simply can't today. I'll postpone this one to Sunday, and plan on doing Grace today.

That should be fun.

Until today, I have never used a rowing machine much less a c2. I am not sure if this was the best setting but I just turned it on and selected the start rowing option.

cf wu
bench press 30lbs
27:00

bw 161

due to time constraints, modified WOD to the following:
Bench press:
4 sets @ 60 kg (60% bodyweight)x 30,20,10,5 reps
Lunges:
4 sets @ 15 kg DB x 15 reps
DB swing:
4 sets @ 15 kg DB x 15 reps
5K run
total time: 1 hr 2 min, of which the run took 31:55.

the geniuses at my gym did a reno and cleverly hid the C2 rower in the corner behind a wall and banks of machines; hadn't seen it in 6 months...in hindsight, I wonder if I should have been so inordinately happy to see an inanimate object...
peace

warmup: 3 rds. + 1 TGU
24kg TGU l/r
ring pullups: 10, 8, 4
ring dips: 3x3 (mini band assisted)

3 rds. for time
24kg sumo DLHP: 3x25 (was supposed to do 350 total!)
16kg FP: 15/15, 10/10, 5/5
8:04

23 min. total

i totally blew the SDLHP!

Phill in Va Beach,

Thanks. Yeah i thought it could've been that, but wasn't sure. This is going to hurt!

have a c2 but gonna do sdhp's to get some!
i'll post later...if i'm still among the breathing :)

BWT=275#

Subbed 225# for BP

24:25 (Row splits about 1:50/500m)

Thanks for the WOD.

bwt:205#; 24:45.

bwt 166
sub bp 120
row pace 2:22
time 26:15

Hi all,
Yesterday {Run ~120 meters; up hill (~10% grade); walk down; Push-upx20}x6.
Duration 17:15.
Today
ALL WEIGHT IN KILOS
Lisa {Shrug clean and PP 35x5 and Squat 70x5}x8.
Duration 13:15.
Pull-upx8.
Jon {Shrug clean and PP 50x5 and Squat 90x5}x10.
Duration 14:54.
Pull-up (+16 kilos)x12.
Intensity moderate.
Rest...

BWT~158; 155lb BP

Time: 27:43

Since there was a line for the bench I subbed db presses w/ 2x 50lb db's.

Time: 23:17

WU 1/2 mi. walk on treadmill and stretch
WU BP w/ oly bar x 10
WU BP w/ 95# x 10
WU BP w/ 135# x 10
WOD
BWT 150#
1st rd BP 30
2nd rd partitioned BP 17/3
3rd rd BP 10
20:47

FYI - Some folks substitute running for the rower. Jack

Deuce: 30 y/o, 150 lbs. - As Rx'd, 26:00

P-Love: 37 y/o - subbed 75 lb. bench press, 25:13

31:10 subbed SDHP and eliptical lvl 7 for rows

25x45# SDHP, 200m, 30x95# bench ~10min
50x45# SDHP, 400m, 20x95# bench ~10min
100x45# SDHP, 800m, 10x95# bench ~11min

lots of breaks

also 10x10# OHS, MU assist of 1x60#, 10x70#
total time 41min
40yrs, 212#, 25th WOD

38:40 as rx'd, BWT~ 171 lbs
Didn´t have a spotter so had to go a bit safe on the BP, lost time there. Still managed to fail one rep but was able to push it up after reminding myself how embarrasing it would be to role the bar off my chest..

what ever happened to max efort days?

Complaints, complaints, complaints. As they say in the Navy, a bitching sailor is a happy one.

This workout ROCKED!!!!

Just for everyone's information, I weigh over 300 lbs. I am seeing gains like I could not believe!

First 500 m row, 1:57

First set of 30 reps broken down into 5 sets of 6. Completed in just over 10 minutes. Worked in the warm up exercises and used a large broom stick to stretch the heck out of my chest after every set (this helps).

Finished 1000 m row in 4:10.

Completed second set of BP in three sets, 7, 7, and 6. Finished in over 5 minutes. Again, worked in some warm up exercises and stretching in between. I have found that this is a must.

Finished 2000 m row in under 8:30.

Finished strong with completing the full set of ten in about 30 seconds.

If you take out interruptions, I finished this workout in under 26 minutes. If you factor in the warm ups and change over from the expercises, I finished this in about 40 minutes.

For those that would like to see some serious gains in BP or other exercises, read PAVEL. His suggestions are tremendous. Either that, or read the suggestions from the Crossfit Journal. I have gone from 3 sets of 2 at 280 lbs (and being HORRIBLY SORE FOR DAYS) to completing 60 repetitions of my BW BP!?! I will be sore, but a VERY GOOD sore.

Get some and get some more!!!

Coach, this workout definitely needs a name.

Go get some, kegger!

bwt: 165
sub bp: 120lbs
time 20:22

33:34 BW 183

Warmup: 5k run and CFWU (3rds)

WOD:
Rows: 1:56/4:17/8:20
BP: 30 Incline / 20 Flat / 10 Decline @ 135#

Decided to be really pedantic with the "bodyweight" benchpress and only do the "true" weight of my body (minus legs, arms, and head) because my shoulders have been a bit sore and didn't want to push it. As it was, had some difficulty with Incline press and had to break sets. Switched the BP around because I was waiting for the bench too much.

7/22/06
33:39 btw 127

BW: 215, 6'5"

Still coming back after a nasty chest illness, so Im not able to push it like I would like. Subbed 205# for bench and SDHP for Rowing (10:1) Finished in ~37min...had to keep it on the gym clock.

Cant wait to get all my energy back, and be able to breath hard without dying. But, better than nothing.

GET SOME, GO AGAIN (this phrase was probably coined by someone while subbing SDHP for a 2000m row...)

PS...Any Crossfitters in Orlando, FL that want to help a CF brother get a lift tommorow?!?

Tweaked the workout a little bit (working hard our little Big Bos Gym into getting a rower!).

50/100/200 DB swings with 25lb (alternated holding with handle or outside on the plate)
BP @ 135lb (BWT 179)
20:47.20
and my body is screaming! (think I like the KB Swing movement as a sub for rowing-feels a little closer to the real thing)

Dorie went 50/100/200 Db swings with 15lb and did BP at 75lbs (will not post her weight-I don't want to get my arse kicked!)
20:15.73

Interesting triplet-got some, need a day or two before getting more!

51 y/o, 150lbs.

22:13

Scaled to 130lb. BP
Rest as Rx'd

bwt: 185

WOD as rx'd
23:33

54 y/o, BW: 158
135 BP
24:21

Bodyweight 175lbs.

As Rx'd: 27:25.

Wow, I think that employees at large chain gyms should be required to take a knowledge test on names and types of equipment. I called about 10 gyms to try and find a rower. I finally found one that had it and had a daily charge to use the gym once, so my wife and I went to get today’s WOD done. When we get there I couldn't find the rower and asked the people at the desk where it was, saying I was the one that just called a bit ago. Turns out, the guy was confusing it with the weighted rowing machine that uses plates to work ones back. I was pissed. I even explained over the phone that it was a cardiovascular machine that was the same motion used when rowing a boat. I felt that my description was pretty self explanatory. Guess not, since they didn't know what a C2 rower was. Anyways, I subbed SDHP for rows. I hate SDHP that is why I wanted a rower so bad.

Did 1 SDHP for every 10 meters of rowing, the rest as rx'd:

18:00

Greetings from Taji
My buddy helped me get through this one
Rinner
bw 145
split times as follows
500m row 1:54
30 BW BP 2:24
1000m row 4:04
20 BW BP 2:05
2000m row 8:21
10 BW BP 0:51
with rest and transitions 20:22
Devin
bw 205
500m row 1:45
30 BW BP 3:55
1000m row 3:33
20 BW BP 3:38
2000m row 7:33
10 BW BP 1:18
with rest and transitions 22:28

good fun had by all

BWT = 175 lbs.

Brad bwt 235 lbs. under 40 min (forgot stop watch)

Bench presses went alright, most I could string together at that weight was about 15 or 16 at one time. I have a question about the rowing. My gym has a water resistance rower, and I was going about as fast as the machine could go, with almost all the resistance it had, but I was only marking about 100m per :45 sec. Its not a C-2 rower, any thoughts? I wasn't that tired after doing the rowing and was wondering if something was up.

BWT 175

24:41 as Rx'd

2nd CrossFit WOD

#85 BP
22:34

bw 155#
21:05

BW 150#
Subbed 45# SDHP's for rows:
50 SDHP's
30 150# BP
100 SDHP's
20 150# BP
200 SDHP's
10 150# BP
36:54

Sore shoulder. Used 110 then 90 and 90 lbs - machine that is like dumbbells (free movement side to side and independently).

bwt - 192lbs

rest as rxd:
20:44

Felt like I was going to die on the last row!!

Row at Rx'd and Bench Pressed the following:

30 Reps - 2 20lb dumbbells
20 Reps - 2 22.5lb dumbbells
10 Reps - 2 25lb dumbbells

30 minutes 49 seconds

Bech as rx, ran for rows. All in 22:00. The last set I hit all 10 bench unbroken! Had a good day.

Team Lakeland
One hour of Thai drills then;

Neil
Modified the Brand X porch workout. Did a little more than 3/4 bodyweight bench (135lbs) 30, 20, 10.
Did sumo dead lift high pull. 75, 100, 100. Started with the 45 lb. bar for the first set. During the middle of the second set I had to switch to the 35 lb. bar to keep the intensity up. And even that was tough. Time 36:16

Jen, for her second CF workout ever did smith machine bench (bar only) 20, 10, 5, and broomstick SDHP 25, 50, 75 for a time around 13 minutes or so.

cfwux3-pullups-dips

29:15 as rx'd

bw:165

I nearly got the weight stuck on my chest on rep 17 of 20. a nice panic-burst of adrenaline saved me from humiliation.

I really struggle with high rep body weight bench press and I struggled today- 42:49. Bw = 195, no subs or scaling. At the end, I was just putting up singles.

age 38
BW 200

CFWUx2

WOD in 29:30

Used 165Lbs for bench (no spotters and little confidence in my bench strength)

bench was tough but last two (20 and 10) done in sets of 10 which I was happy with.

BW 195
Subbed running for rowing
Bench 165# all rounds, all broken sets
36:30

bw 160 48yo atonement for missing yesterday
run 400m
10 lunges 25#
bench 80% BW 20x,
20 lunges 25#
bench 80% BW 20x,
10 lunges 25#
bench 80% BW 10x,
10 lunges 25# 17:52
run 400m 30 Ns 30 plp 26:05

36:41
subbed 155# BP (BW 200). Tried first set with 175, realized quickly that that would not allow me to finish.
rows with 60 # on bowflex, 50, 100, 200

26:28 BW-196, used 125 BP. 2000 meters just about killed me, but I went out too hard in the first set at 1:18 and second about 3:00.

26:06

BW: 188
Bench Press: 135
Rowing times: 500: 1:39; 1000: 3:39; 2000: 7:49

Should have used a bit more weight, but could not have completed at body weight

Did 10 extra bp at end

BW 175#...as rx'd total time 23:06.

My buddy just showed me CrossFit yesterday.

26 y/o
bw 175 #

subbed 135# for bp and had to break up the 30 and 20 bp sets (at 20 and 14, respectively, grabbed some water and went back at it)

500m - 2:03
1000m - 4:21
2000m - 9:05

total time about 25 mins (need to get a watch i can time it with)

25:52 as rx'ed.
Gross, that was just gross.

bench at 187

Age 34 Bw 209

BP #225 30,20,10 NO BREAK UPS

SUMO SQUATS "DEATH TO YOU ALL" #45 BAR
BROKEN UP 50 reps each
500M = 50
1000M = 50,50 25sec break
2000M = 50,40,40,35,35 20sec break

Was swearing under my breath the whole time

30:43
BW: 157
BP: 155
Age:49

Subbed stat bike for rower using last recorded times for 500,1000,2000. Ended up being 5.6 miles.
Coach you are AWESOME!

Congrats to Floyd Landis--truly epic and heroic!

crossfit@rawc.org

Age:42, Wt:178

Time: 25:40

CFWUx1, warmed up on BP with small sets of 45,65,135

175# bench press
All BP sets except the last one were broken into 5's. The final set of 10 was unbroken. I'm asking myself, if I can do the last set unbroken when I'm presumably tired, why did I break up the earlier sets? Finished off with extra situps, pullups, and KTE's.

AHR: 159, MHR:173

27:22

BW 200, BP were at 135. Still nursing my rotator cuff. Rows felt good. Got my girlfriend to do this one with me. She finished around 30 min. 22lbs BP on a swiss ball.

Not as RXed. Could not keep up with BW bench press and had to drop the weight.

Total time: 29:30

R1: 1:51, 8:02; total: 9:53
R2: 4:01, 5:33; total: 9:34
R3: 8:10, 1:53; total: 10:03

Rounds broken as follows:
R1: 7-3-2-5-4-2-2-5
R2: 7-4-3-2-3-1
R3: 9-1

First 12 reps of bench press done at RXed weight (170#), next 13 done at 155#, and the remaining reps done at 145#.

Followed that about 2 hours later with:

5 Rounds for time of:
15 DB swings, 55# DB
15 Box jumps, 20” box
15 Ball slams, 20# ball
1 ascent of 15' rope

Total time: 11:12

R1: 0:46, 0:25, 0:23; total: 1:34
R2: 0:32, 0:30, 0:32, 0:38; total: 2:12
R3: 0:40, 0:34, 0:39, 0:33; total: 2:46
R4: 0:49, 0:32, 0:41, 0:35; total: 2:37
R5: 0:49, 0:28, 0:38, 0:27; total: 2:22

First rope climb was hands only. Rest used legs.

All sets unbroken.

Fun workout!

bwt. 195 as rx'd 20:09

nice "WOD" coach!

41:16
BW-175
BP-175 for 9 reps,165 for next 21, 155 for 2nd and 3rd set due to shoulder pain.
Sub'd 45# SDHP for rower. IMO, much more difficult. Did 50, 100, then only 150 instead of full 200.

1hr full work out with sumo. Is this a good time?

as req'd but didn't time it, felt exhausted due to no sleep the past two days
500m slips 1:50 to 1:55
bench sets of 10

cfwu x 3
bwt 155 lbs
As rx'd 27 minutes. Bench press broken down into sets of 10.

26:20

BP 110 lbs.

55 # dbs
row as rxed
22:30

BW 170
Age 33

21:33 as rx'd

500m-1:47, 1000m-3:36, 2000m-7:18

BP was severely broken...
1st set: 10,5,3,3,2,2,2,1,1
2nd set: 7,4,2,2,2,1,1
3rd set: 6,3,1

25:53. Had to sub SDHP's for rower. This one was rough...Get some.

36:34, with 145# BP for first 15 reps then 135# thereafter. Includes 7 or 8 minutes of transition time.

Anthony (BW=180)
Notes: as rx'd
Time: 25:11

Jodi (BW=110)
Notes: 75lbs for bench press
Time: 30:36

17:34 as rx'd w/190 bench.

almost took a rest day; instead scaled back and took it easy.

bp 60lbs--too light--30-20-30

18:30

TB: 41:32 - 185lbs
DK: 31:02 - 155lbs
SHDP sub for row - OUCH!

As RX'ed: 33:03

Rd 1: 2:01 ave/500m, 12-8-6-4 BP
Rd 2: 2:09 ave/500m, 10-4-3-3 BP
Rd 3: 2:20 ave/500m, 10

Spent. First time on the rower--definitely underestimated how tough it was.

Oops... by the way, BWT=175lbs

Age 24
30 min.

80 lb bp for each set
1. 20,10
2. 20
3. 10

This workout kicked my butt...I really like row workouts even though they are tough.

It you do not have access to a rowing machine, how much weight should you use on like a cable row?

Age 39
BW 195

Sub SDHP for rowing:

For time:
45# Deadlift High Pull, 50 reps
195# Bench Press, 30 reps
45# Deadlift High Pull, 100 reps
195# Bench Press, 20 reps
45# Deadlift High Pull, 200 reps
195# Bench Press, 10 reps

24:44

Completely smoked. 109 in The Garage today.

no rower at the fire station so sdhp and they are a lot harder.
bp-185, 155, 175
bwt 225

48:28
that hurt alot, i can't wait to do this with the c2

Jason,
Awesome picture!

19:14
subbed run for row
bw = 150#

bw 160
bp:135
sdhp subbed for rowing

total time 35:44

brian t, we need 2 find some way to get a rowing machine

WOD
CFWU x 10 reps per exercise, one round
Body weight-160
Benched 135, horrible at bench press
20:58

bwt 240
subbed 45lb sumo deadlift high pull for rows
bench press 240

sumo's 50, 25x4, 25x3 20x2 15x5 10x1
bench (10 7 3 6 4), (10 7 3), 10
time: 38:00
this workout definitely needs a name and just for my own sake i have to say i hate sumo deadlifts more than any other exercise but as it goes get some. go again. I have to say there is nothing better than laying on the ground (usually for like five minutes) after a workout physically and mentally exhausted.

thx coach and everyone in the crossfit community for doing the workout that most turn and run from

bw-198

wod
45#sdhp x 50(broken)
175# bench x 10
155# bench x 20(broken)

45#sdhp x 100(broken)
155# bench x 20(nroken)

45#sdhp x 50(broken and pussed out of the rest)
155# bench x 10(broken)

Light headed and weak at the end of this one...but glad to be able to do high reps of bench at about 75% of body weight. Getting closer to high reps of body weight bench as I get stronger and keep losing my gut.

MC

AGE:20
BWT: 165

CFWUx2

30:47 as Rx'd, ouch

three flights of stairs between C2s and BP

having the country's largest gym isnt't so fun sometimes...

http://recsports.osu.edu/locations_rpac.asp

19:43.64

BWT 165#

Bowflex rower with 100# resistance: 50,100, and 200 reps.

Weak!
As Rx'd plus the Paulie factor.
Bench 190
38:01
Go get it Fitch! . . . and Harry. . . and Cobb . . . and Shoe Shine . . . and Butch . . .and

32:01

BW 185
500m row - 2min.
30BP 185lb (10,6,6,4,2,2)
1000m row - 4 min.
20BP 185lb (5,4,3,2,2,2,2) - this set killed my time and I almost got stuck under #20
2000m row - 8:20min.
10 BP 155lb unbroken - weird.....

As rx'd 165#bw 165 bp 45yo
500m 1:56
1000m 3:56
2000m 8:06
30bp 10/5/5/3/3/2/2
20bp 6/4/2/2/2/2/2
10bp 10 unbroken
Total 23:14
It took 35-45 secs to get from rower to bp and then 30 more to get back, so about 3:30 of transit time.

22:10 w/ bench press at 135#, appx 75% of bodyweight (178). First row was 1:48, the 1000 4:02 and the 2000 a leisurly 8:50 or so. The bench presses were all broken. This was yet another extremely challenging but well-thought out CF WOD. I'm continually amazed. Thanks again. Everyone out there, good work and now good rest.

Bench press 175lbs
Row 500 1000 2000
23min 45sec

Good Stuff

BW: 170lb
Age: 31

Subbed SDHP for rowing (50, 100, 200)

Otherwise as rx'd

26:22

This looks awesome...I drove 16 hours to Chicago...trained for 10 minutes only to sprain an ankle and sit around all day...now I'm ready to drive back. I think this will be my "rest day" fare.

Can't wait! :D

Can anyone tell me roughly how to determine how far i've rowed. For some reason my rowing machine will not give me the distance i've rowed. Thanks.

Age: 25
BWt: 135

50 SDHP @45lbs.
30 BP @135lbs.
100 SDHP @45lbs.
20 BP @135lbs.
200 SDHP @45lbs.
12 BP @135lbs.

This completely kicked my ass. The 200 SDHP took FOREVER.

Time: 41mins 8secs (SLOW)

workout: as rx'd
time: forever...times 2

P.S.

I am new to crossfit, and I have been doing the WOD's as rx'd, even if it takes me a long time. I like doing it the way it says though. My question is, is it better to do it as RX'd and take forever, or to scale it down a bit and keep a faster pace?

*************************************************

Body weight 172#, benched 175#; as rx'd 36:37.

*************************************************

don't have a gym anywhere close to where I currently live. All I have is a pullup bar so I did 'Murph' today.

48:20

Jen sub 63# 20:42
Paul sub 135#x30, 115#x20, 115#x10 25:20

25.12
BW 70kg
Bench Press 65kg Narrow Grip
Row Splits
Drag 4
500m 1.46.3 25
1000m 3.55.8 20
2000m 8.06.3 19

26yo 200lbs

50 SDHP
30 bench 205
100 SDHP
20 bench
100 SDHP
10 bench

battled pukie on the last sdhp (due to hangover) so i cut it short in order to finish

22 mins

Eric (post 124#),

The key is proper technique; work with a weight which will allow performing the correct technique. As far as time goes...that is up for debate. Been doing the WOD's for over a year now, my thought is do it correctly no matter how long it takes. Dedication to the program will ultimately allow to perform the WOD as rx'd and with competitive times.

Danny T

what is the correct amount ofring dips to sub for bench?

27:37

Bench at 135 lbs

BW 175

As rx'd

30:00.02 (missed my goal by .02 secs)

BWT: 204 (205# Bench)
Age: 32

Bw 200
44yr
25:45
Modified: 155# bench( no spotter)

21.55

Bench at 175#, body weight 170#

me thinks me pecs will be sore tomorrow....

Back from mini-vacation; no bench at home. Totally wasted from 3 1/2 hour mountain bike with son ystd. Clearly not thinking correctly since I thought I was scaling down with 1000m, 1500m, and 2000m so time is meaningless here. Subbed Push-ups for bench.

1000M 4:02
30Push-ups
1500M 6:40
20 Push-ups
2000M 8:50
10 Push-ups

Not to beat a dead horse, but I have never mountain biked before and managed to keep up with my 14 year old biking son for 3 1/2 hours ystd. There is NO question that the CF brand of GPP works.

Darrell

28:53
SDHPs for rowing
Weighted ring pushups, feet elevated, w/ 20 lbs in plate carrier for BP. need to get a bench. very challenging, though. all sets broken.
lack of focus again today, but still an awesome workout.
thanks, coach.

24:25
C2 rower and ring dips + 8 lbs

That Hurt!! saw my partner puke.

Subbed ME bench.
225x5, 245x5, 275x3, 295x3, 315x1, 335x1, 350xF.
225x5, x3

Addition to post #111 above

Time 23:09

Must not have had enough blood flowing to the brain before......forgot to post time after the workout.

Is there really any one out there that can actually bench press their body wieght that many times? wow!

Dan: age - 38, bwt 250#

Used 165# for bench, C2 row:

1:58 @ 500M, 17/6/3/2/2 @ 7:49
4:07 @ 1000M, 12/5/3 @ 16:56
8:52 @ 2000M, 10 @ 28:08

Tauria: used 60# for 30 reps, then 55# on bench, C2 row:

2:22 @ 500M, 10/5/4/3/3/3/2 @ 7:17
4:47 @ 1000M, 10/5/3/1+1 @ 16:33
10:21 @ 2000M, 5/5 @ 29:30

Great WOD, thanks, CF!

Age 50/BW 240#
subbed 155# (shoulder a little tender, so adjusted the rep count)
500 meter row
155 x 47
1000 meter row
155 x 31
2000 meter row
155 x 16
40:26

I like it.

26:30
Bench 185#
BW 195#

brutal. but thought of floyd landis... had to stop for 10 mins during 2000m row--quad cramps. 41:17 total. bench 15x175, 10x155, 5x135 1st set; 135 for other 2 sets. 10 min ellip w/u 14/14. hr avg 140, hr max 169.

bw 81.9kg

500m Row
30 x 60kg BP
1km Row
20 x 70kg BP
2km Row
10 x 80kg BP

18:51

sdhp: 50,100,200 (55 lb.)
bp: 205 - 30,20,10
51:53

About 18 and a half minutes. Rowing machine indicator not working. Used 50kg weight, which was about right.

Was happy with my rowing, BP took forever.

BW = 190 used 185# for BP

right around 45 mins. as rx'd

500m - 1:54
1000m - 4:10
2000m - 8:45

First ever WOD!

BW 160
sub 135 for bench. Had to break into sets of 6ish to finish BP.

Time: 31:04.

1 and DONE! I am hooked! Just got back and I am GEEKED!

I did "Angie" (well, most of it) for time:

Pullups; 40 regular+60 jumping: 13:51
Pushups; 30,20,20,10,10,10: 5:16
Situps; 50, 30, 20: 3:54
Squats; 15 (almost experienced Pukie): 0:30

Total Time: 22:41

Extremely dissapointed in my performance

BW 185 48 YOA

Time 23:35

Used 185 for BPs
20/10
15/5
10

that last 2000M seemed to take forever-- great workout...

subbed sdhp's in for rowing....god i need a rower.

bw 175
benched 155# because im still a sissy. i was nearly reduced to tears on the 200 freaking SDHPs...insanity in form of a workout i tell you. SDHPs just rock my world.

rest day!

25:00

BW-200
BP- 205 all sets broken

as rx'ed 28:26.
rowing was ok
benched 185 weigh 205
thought I did good before I saw other posts.

BWT 205

As RX'd 23:24

bw 190
sub'd run for row
22:59

subbed 70 double-unders/500 meter row (70, 140, 280), had to drop weight to 95#
time: 20:36, all sets broken

Subbed SDHP with 56lbs Kettebell for Row
Subbed Floor Press with the same KB for Bench Press (30per arm/20per/10per)

BW 180lbs
28:30

BW=150. C2.

23:58.

-D.

M 58yr 81kg

C2 model C
BP scaled to 85% = 70kg (Won't go any heavier than this due to ruptured sup. t.)

21:57

41 yoa., 182 lbs.
CFw/u
Dropped bp to 165 from 185 after first 10 reps.
Rows on model B

32:28

Bench was limiting factor

Thanks Coach and Lauren.

BW 195lbs subbed 155lb Bench Press.. Forgot to turn on the watch.. Somewhere in the neighborhood of 25 minutes..

31:00

run 200,400,800
sdhp 25,50,100
bp as rx'd

15 reps max bp

33:20

didnt get to do a full workout due to gym closing on me in the middle of workout. although did see one good thing 205lb bench for 18reps i was quite happy with that.

Joe - 26mins

Cam - 25mins and some excellent form on the dry heave

23:46
BWT - 250
BP - 255
row splits, 1:53, 4:07 and 8:35

Did bar (45lbs) and BP first (oops).

19:50

I had to rearrange it a bit because I was working with a partner. Of course 2 minutes into it some slow guy got on the CII rower and we had to move to the Sumo Deadlift High Pull for the rest of the WOD.

CII row 500m
BP 155#x30
SDHPx100
BPx20
SDHPx200
BPx10

time 29:34

bw 205
as rx'd 27:50

jog walked 3600 yds.
did push ups for bench

31:15

Almost as Rx'd

44 yo
BW 210
BP 205

44:00

25:03
Subbed SDHP for row.(50,100,200)
Subbed one arm push-ups for bench.(30,20,10 ea arm)
Great Workout!!

41y/o
BW 180
BP 185
29:00

5 k race: 24:32

As Rx'd BW 185#

27:52 (running b/t C2 and weights)

45 yo, 165 lb

row 500 1:39
row 1000 3:55
row 2000 8:25

BP 165 lbs., sets broken

Total time 36:41

as rx'd

29:48
bw 180
bench 185

Man I am so glad my gym has a
row machine. I feel for all of
that had to sub sdhp.

Downtown Norfolk crew

Phill 207 bw 205 bench shdl instead of rowing
Shawn 183 bw 185 bench and shdl

31:48 took some time spotting each other so used the same time.

34:59
195lb bench

21:16 as rx'd, 160 bs bwt
that was for Hannah, my new baby girl born today!

16.45
40 60 80 sumo dL hp
Push up with feet 20 inches up

CFWUx3
BW225

SDHPx100, 150, 200...205BP...34:12...ouch.

I didn't expect this to be that bad, but man, it was bad!

Thanks, Coach!

-Dennis

Did not time this - too many subs.
Subbed 35# SDHPs for each 25m of rowing.
Subbed one ring-dip + one pushup for each BW BP.

Whipped.

38 years
161 lbs
Time: 29:30

bench: 65lbs - For the First set I was able to get to 15
15 sit-ups @1 notch
15 back ext.
15 sideups
Swam for 45min after

Mark
as prescribed 135lb bench
time = 22.43

Jo
Bench scaled down to two 27.5lb dumbbells
time = 27.07

19:45 through 2nd set of bench. Helping neighbor finish pool will complete the workout.

day late, 23:23.
10 15 degree back extensions
30 85# db bp's
20 ext
20 bp's
30 ext
10 bp's

23:56
SDHP for row
Dips for B/P

As Rx'd in 29:00

31:34 as rx'd.

CONGRATS TO OPT ON BECOMING A DADDY!! HANNAH IS FRICKIN' BEAUTIFUL!!!!

BW 155
Benched 50% bodyweight (I couldn't do my bodyweight once.....yet that is).
Time 21:20. Great workout.

Chris - 17:07
95# BP
160# BW

Julie - 19:51
45#BP
??? BW

Julie and I rowed for 2 min, 4 min and 8 min. We thought that was plenty. I went far too light on bench. Julie and I are trying to take it easy these days but sheesh.

26:20. Subbed 20kg SDLHP for rowing. Doing the sets of 100 and 200 of them killed the time. BP - did push-ups on parallettes with 60lb backpack feet raised slightly. In an earlier post I mis-typed that I'd previously subbed PU with 40kg backpack for BP - should have been 40lb. I thought with 60lb was harder than BW BP. BW about 93kg

did sdhp sub'd for row
big pipe-as rx'd (bw-175) 35:35
lil pipe-as rx'd (bw-151-bp 155) 37:05

Done last night as Rx'd: 24:35
Bodyweight 160lbs.

These are by far two of my weakest skills.

26:43
bodyweight 165, but used 135 for all sets

BW = 140 lbs.

As Rx'd 22:22

BP all sets broken

Need to push a little harder with rowing next time.
(especially in the beginning)

bw = 196lbs
bp = 195lbs
bench x 30
run 400m
bench x 20
run 800m
bench x 10
run 1600m
next time use sumo deadlift high pulls w bar
50 reps = 500m row

forgot to post time = 22:47

BW 132

BP 35kg (57% BW)

About 27:00

25:56
Subbed 80lb DB's for Bench Press.
1st set: 24 + 6
2nd: 15 + 5
3rd: not broken

Body weight 210
24:00 as rx'd

run 400m, 30 ring dip, run 800m, 20 ring dip, rin 1 mile, 10 ring dip.

22:22

Age: 49 BWT: 200

BP - 205
As Rx'ed: 22:50

BW 205

Bench press to standard--broken sets

Rowing done by sumo upright rows with 45 lb bar where 1 rep = 10 meters

~34:00

24:57
85# for bench(approx. 70%)

did inclines, because all the flat benches were in use. 150lbs

24:09

17:57

subbed 50-75-100 sumo dl for rows

just wanted to add all bench sets were 10 followed by sets of 5

had to set a personal reminder, I hope we see this one again.

Missed this one. Did the WOD at Ranier Crossfit, 15 reps x 15 exercises for someone's 15th birthday. Then some Olympic lifting with Kurtis.

Thanks Kurtis!

Also! Big news! Did my first 2 muscle ups! I was shocked how easy I got through the transition. On the first 1 I was through and up before I even realized it! Sweet! I guess all those 3x PU and Dip subs for Muscle Ups really paid off :) Woohoo! I must have told my wife like 10 times on Saturday. "Did I tell you I did a Muscle Up this morning?". Note to self, must get some rings.

25:03 as Rxd

168.5 LB. BP

24:11 as Rx'd w/ 135lb BP

nice one.
23:50, BW=170#, I used 135#.
Followed by some heavy bag & burpee love.

24:04 as Rx'd w/ 185 BP

135 lbs.

30'23"

42:54

Legs were still sore from lunges!

26:30

bw: 125

SDHPs with 35 lb bar
65 lb bench

Camp Liberty, Iraq

BW: 205

1600m run 6:20
Rested, then

W0D: 32:39 as rx'd, but with broken reps:
30 reps broken as 10,5,3,2,3,2,3,2
20 reps broken as 10,3,3,2,2
10 reps unbroken.

34:07

All broken sets...Started w/180 lbs. on the bench (Kelly machine b/c of no spotter)...was down to 140 by the end...(bw=200)

Whew.

Oh, and boo for SDHP's.

----------------
----------------
23.21
bp 165
sdhp sub for row

BW -185 Lbs.
Time - 20'10

Subbed the rows with runs (400/800/1600 Meters). I was not into the idea of a couple hundred deadlift high pulls.

BW: 195
23:32
Caveat, b/c gym was packed had to sum 75 DBs for the bench press, so that's not the full body weight which I am sure helped my time.

Splits on the rowing were:
1:43
3:33
7:52 (really lost steam)
Tried to focus on the core to extremity, legs, hip extension, then arms - that mental focus demonstrably improves power output.
I really like this workout.

Did runs instead of rows, but could only make 1000M the last round. Used 135 lbs for the bench presses. 25:30

Row 500m 1:45
Bench 135x30 10/6/6/5/3
Row 1000m (2:12@500m, 4:28@1000m)
Bench 135x20 10/6/4
Row 2000m 10:14
Bench 135x10

approx. 36min.

CFWU x 2

BWT: 242
For time:
Sumo Deadlift High Pulls 25 reps @ 60lbs- unbroken
Body weight Bench press, 30 reps: sub 195- 10/6/5/4/3/2
SDHP 50 reps @ 60lbs- 20/20/10
Body weight Bench press, 20 reps:sub 195- 5/3/3/3/3/3
SDHP 75 reps @ 60lbs- 15 x 5
Body weight Bench press, 10 reps:sub 195- 6/3/1

Time: 31:30

Finished with some Thruster work.
Butt down to 20 inch bench

80x3/90x3/100x3/100x4/100x5

24:38

AVG HR: 162
MAX HR: 178

120 lb benchpress (approx. 75% of bodyweight)

No rower avail. and SDLHP's give me a guaranteed migraine! So, I took the day off and just did three sets of BWT bench press after Monday's thruster WOD instead.

bwt 195

didn't write this WOD down and mistakenly started with the BP.

scaled BP to 175# for set of 30
scaled BP to 185# for sets of 20 and 10
first 500m row was 1:47 but slowed quickly

total time - 30:20

i've developed what i call "c2 syndrome". it's characterized by extreme nausea brought on by the mere sight of a rowing machine.

As Rx'd
22:30

First 500m row was 1:40...was definitely running out of gas on the 2000m. A real butt-kicker!

ha ha, i agree with "c2 syndrome". The rowing machine is such a hassle, constant whole body work.

finished in 25:01

bw - about 145lbs i've been slightly decreasing carbs for the last 4 days. It explains the weight loss, probably mostly water weight so no worries, planning on increasing carbs back up to par this week.

bp - 150lbs
set 1: 10, 5, 5, 5, 3, 2
set 2: 10, 5, 3, 2
set 3: 10

bw 150

27:00

cfwu x 2 bwt 180 57
WOD 46:48
subbed sdhp's w/45# bar for rower
subbed 125# bp's for 180#
sdhp sets of 25's
bp's sets of 6's
pretty crappy but a work in progress

BW 190
As Rx'd
(used 195 as BW, because I'm lazy and wanted to use the fewest plates possible)
20:17
Did CFWU as cooldown...x2
Had to break 30 into 20+10

Luckily I discovered the rowing machine a long time ago--I'd see how many meters I could do in 30 minutes, then try and break it next time... who knew that'd come in handy here?

age 41
bwt 200

25:01 as rx'd

6'3, bw - 230

as rx'ed - 28:22

and all of these 150-185 lb. guys who are subbing lighter weights for their bench presses are really cracking me up. lot of love to all the bigger guys who were as rx'ed today.

65# BP

36 minutes

Oops. Did this from memory.
1k/2k/3k rows. No wonder they seemed to go on forever.
115 lbs bench press (should have set it 10 lbs heavier).

39 minutes

subbed 95# BP. 23 mins.

39 minutes
bp 170 lbs.

WOD Rx'd

time = 41:50mins
Bench press 185lbs

22:52 with rower and 135 lbs on bench, which is 75% of body weight, still building up to BW with higher reps.

3:27, 8:08 and 16:09 (total 27:44) on the rower

dumbbell bench press
20 X 10# dumbbells (yes I read the number wrong)
20 X 15# dumbbells
10 X 20# dumbbells

subed SDHP with 45# bar for rows
3 x 50 reps
subed dumbells on bench presses
30 x 80# 1st round
20 x 70# 2nd round
10 x 60# 3rd round
30 minutes.
I was really breathing hard on this one.

cfwu x3, then:

as rx'ed
bwt=75kg, BP=75kg

33 minutes

sub'd 2x35#DB for bench
used a Schwinn Wind Rigger rowing machine which seemed to have more tension than a C2
22:23

23 minutes. no spotter so I started off very light with 170lbs. then 180, then 190lbs. bw = 220.

BW 180#

155# Bench
Rowing as RX'd

27.58

as Rx'd except subbed SDHP for rowing
58:19 TUFF!

Subbed rows for runs: 400m, 800m, 1600m

24:45

1 mile @ 7.5

James:
160lbs on the Bench

Beth:
70lb on the bench

took us about 1/2 hour

For time (bwt=185#; drag factor 120):
Row 500 meters (1:49.5)
**~80% Body weight Bench press (150#), 36 reps
Row 1000 meters (3:48.2)
**~90% Body weight Bench press (165#), 22 reps
Row 2000 meters (7:47.4)
Body weight Bench press, 10 reps
TOTAL TIME=28:57 (9:32/9:30/9:55)
Lowered the bench weight for rounds 1 & 2, but increased the reps.

bw 165#

as rx'd 20:04.

workout rocked.

was slow on my rowing... pace on 500 was 1.50, 1000 pace was 2.00 and 2000 was 2.05.

bw 190
age 28

As Rx'd

36:39

21:02 Good workout.
Subbed pushups for bench press - still babying the BP muscles.

First 500 at 1:50 - went out a little too fast for sustained effort later.

Bw 173 CFWUx3 15 reps
23:20 BP 155# Breakdown sets
OHS 65# 5-5-5-5-5

BW 173 CFWUx3 15 reps
23:20 BP 155# breakdown sets
OHS 5-5-5-5-5 65#
Pullups 5-5-5

7/26
BW: 195
BP: 155
19:00
used piston rower at station
60 strokes/2 min per 500m
did an extra 20 reps 2000m
30:00

BW 225
Light warm-up

Row on c2

Sub Push-up bar pushups with feet elevated 6" for bench

18:46. Was right around 1:50 pace on 500 and 1k. 2k dropped to 2:05 pace.

28:30
sub SDHP's at 45#, gotta be harder than rowing!
wu=run 1.1 mile 7:50
light bar work to warmup arms

BW:205

Time: 56:26

Reduced BP to 185#. All sets broken, I did 2 WODs yesterday (One pullup for every minute + heavy thrusters).

bw 200#
cfwu x2

sdhp 45# x 50(sets of 25 on all sdhp)
bench 185 x 8, 175 x 8, 155 x (7 + 5 + 2)
sdhp 45# x 100
bench 155 x (9 + 6 + 5)
sdhp 45# x 50
run 1 mile @ 7.5mph (no more sdhp in the tank)
bench 155 x (5 + 4 + 3)

total 35 minutes

27:20

BW: 180#

Bench:
15/8/7 @ 115
13/7 @ 115
10 @ 135

Should've done all sets @ 135, although was very sore and tired from 3-day hiking/camping trip.

Did this one again as I was somewhere with a rowing machine and weights. 23:30. Still slower than I thought! Row times about 1:48, 3:55, 8:05. The 30 and 20 BP broken into 2 sets. A lot of time spent panting.

Olivia:
25.00 (push ups instead of bench press)

24:28

Subbed 35# DB bench press.

M - SDHP@30lb(23.1%), DBBP@25’s(19.2%): 38:47
-go deeper/parallel on SDHP’s

D - @45lb(22.5%), DBBP@55’s(27.5%): 40:30

the 47 longest minutes in a while, uff!

37:04

Hello everyone!

Just a note in case I can't post this one check tomorrows posts as I have been doing these in a funny order and have been weighting for my squat rack and oly bar.

London Crossfitter!