man i need to invest in a track

Not as bad as the Calgary Police Service needs to invest in a ladder.

-D.

I had a bad feeling that if I ran on a rest day I'd be cursed with running this week! Oh well, I DO like running and deadlifts ARE my friend.. the glassishalffull, theglassishalffull.

I am 6'2 with a wingspan of 6'10. Anyone else like me have trouble kipping?

A little off topic, but I was wondering about the crossfit skills standards.
The level 2 "work" skills (24kg KB snatch x 30 each arm, and 1/2 bw thrusters x 40)...are these to be completed in a certain time or just without stopping?
Either way, these are going to hurt.
tks.

#4 Please God tell me you are/were a swimmer.

I think I hear my momma calling me!

Wayne,

It'll help not hurt. Keep at it.

225 pounds?? I only weigh 156. The only thing I can think of is to do my max deadlift or something close to it....is this advisable? Any advise would do me well.

Thanks,
Michael

#9 I'm in the same boat as you, except I weigh 144lbs. My back still hates me from maxing out 225 three days ago.

Rodger

Roger, Michael,

Read "Start Here!" very carefully. http://www.crossfit.com/cf-info/start-how.html

wayne #4

yes. 6'1" wings: 6'2"

practice practice.

Wayne #4
How long were your arms BEFORE you started to learn to kip?

Roger, Michael:
After you read "start here" search the board or go to the current thread on scaling. Lots of thoughts on how to do it. However, as Coach is implying, rational scaling is mandatory in order to avoid injury. Good luck and be safe!

#4 Wayne
Us 5'7" guys are really feeling for ya! ;-)
Scott

#4 Wayne
Kipping? Stand on your tip-toes, there's one... : )

Could not kip in 1992 at Parris Island when I weighed 160. Can't do it now at 240. Thanks for the comments. I'll keep working and let ya know what happens.

Someone mentioned getting better results on his "Fran" time, he claims it was due to fasting everyother day,,, well, this is my inquiry-help...

im 5'11" about 175lbs.

230 is my 1rm for the deadlift. how far down should i scale so this is completed in a reasonable time. i guess il do bodyweight maybe...

thanks any advice would help

For all who need to scale the weight:

Divide the prescribed weight by 180 (the weight of the prototype Xfitter) and then multiply by your weight, for example:

If you weigh 150#'s- divide 225 by 180 (1.25) and then multiply the result by 150 (your weight)which is 187.5 - round up to 190# or down to 185# for deadlifts. Understand that you should scale down if you still need to improve your form on the lift.

You can use this method to scale up, too.

I hear you, #4.

6'4"/210, wingspan 6'10" -- my kips are the ugliest thing in the world. My chest swings forward a lot, and I look like a chimptard.

That woman who did all of those awesome kipping pullups pregnant is my hero. I hope to kip like that some day.

I wish I'd seen Kegger's post before I revealed my weight.

Now I have to lose 30lbs by morning, or I have to do this with 262.5lbs.

trouble coloring inside the lines again today. had to get outside.

4 sets through:

-tractor tire flip (sets 1 and 3 with hops) 50m
-bear crawl 35m
-10 pullups
-standing broad jumps 35m

22:25

The scaling thing has been visited before. Coach knows how to write a workout so it reflects scaling. So if he doesn't, you shouldn't - so I'm not speaking for Coach, I will say this is my analysis. If one cannot do the weight safely then don't. If you can then do what the routine calls for and do it as fast as possible. Big guys don't scale the distance of the run to equalize the work, small guys shouldn't scale the weight. Again, unless it is unsafe. Just because it will take you longer does not equate to "unsafe."

For me this is a metcon workout. For others this will be a strength conditioning workout until the strength increases to where it becomes a metcon workout.

Have we all forgotten about the Nicole/Mike video so soon? I saw no scaling there.

185# for the DL

18:15

I agree with #23 Kevin about the scaling discussion. But one of the great things about CrossFit is it's "your" workout. Strive to stick to Coach's Rx. The more I research the site the more I see the methods in his "maddness". But if you find extra motivation in your success at scaled weights until you are able to go as Rx'd, then by all means GO FOR IT! I just think that if it makes sense and is a source of motivation then it is a good thing. Sometimes it's harder to Rx a lesser weight for yourself without some baseline formula like scaling to 180#. Just a newb's opinion...

I wanted to do as Rx'ed, but I could only fit 95kg/210pnds on the bar - I only have a small curl bar, which is fine for most things, but it's short!

26m 34s. I'm sure I could have finished with another 15pnds on the bar, but I think I might have strained my back more than I think I did. Hopefully it's fine, I just need to work on my technique I think.

Oh, and started off with CFWUx2 (yesterday was also CFWUx3, but forgot to write it). Sore from yesterday. Good sore in thighs and shoulders, but bad sore in left knee and lower back. Not bad enough to stop, so push through. I don't think I'm going to hurt anything... (Sorry for the rambling, I'm using this as my training diary!)

M39/172#

As Rx'd, time 20:23

Notes: DL sets broken - 15, 6 / 11, 4 / 6, 3
Run on treadmill @ 1.5% incline

CFWU (10), WOD as rx'd, 18m03s, found this tough after fran yesterday...legs were pretty heavy...handstand practice to cool down...

F, 110#

I'm going to do it, and I can't DL 225 (yet). It'll be tough, regardless.

The problem with me is that I can't DL 225# more than a couple times each time. For me to spread out 21-15-9 reps in sets of 2 each...well, I wouldn't make it and I can't be spending hours at a time working out.

Coach's way of scaling is great, except that for me that's a 270# DL.

I usually just use the basic % of 1-RM scale. Between 60%-80% of 1-RM depending on the number of sets and reps.

11:25 as rx'd

BW: 170
All Deadlifts unbroken
Treadmill 800's @1% incline- 10mph
Time: 12:25

14:50 - 225# trap bar deadlifts, 800 meter runs in the parking garage.

Hauled the weights and bar down to the long narrow parking garage of my apartment. Nothing like the stares of the early morning commuters!

37 - 210lb February is my third month of CF. First time doing the run WOD's. I had been subbing others. I was avoiding them. Finally decided to strictly follow the WOD and see where it leads.

DL: 155 Time: 24:05

Legs felt heavy coming out of the DL's. Also, I had difficulty managing my breathing. It was hard to move into the rythmic breathing of running. If that makes any sense.

17:45, as rx'd. 21s and 15s were broken, 9s OK. Runs could be quicker.

As usual, I am humbled to post after Kelly Moore. Freaking animal!

225 pounds X 21?! Sweet fancy Moses.

Male 40 yo / 6' / 187 lbs.

21-15-9
Scaled DL to 135#
Jumped rope for 4 min. for run

22 min.

26M/197#
CFWUx2(10 pullups)
subbed 185# sumo DL

19:23

deads were broken: 15,6; 10,5; 9
runs: 4:20, 4:06, 4:06

i should try more weight next time, i think.

Age 30, BW 181.5#, 5'10"

225# DL... all sets broken, first 41 of 45 w/o straps (personal best)
Subbed 1/2 mile at L5 on a Horizon Elliptical for 800m runs.

30:34.

Peace out.

#3: there's a third option to the glass is half full/half empty condition: looks like you have more glass than you need!

17:13 as prescribed.

6' 185 lbs

lunge+OHS@45 3x15
su+gm@45 3x15
pu+dips 3x5

modified "Fran"
3x rounds where *each* round consists of 7-5-3 thruster+kipping pull-ups.
rnd1: 1:51
rest 1:00
rnd2: 2:09
rest 1:00
rnd3: 2:48

Total 8:48, beats PR by 1:05 and pull-ups are all kips, and mostly unbroken, instead of previous jumping, negatives, or assisted in some way.

HELP ME PLEASE!!!!!!!!As much as I want to do this WOD I have to lay off on my running for awhile so my achilles can heal...any suggestions on replacing my runs or should I replace the entire WOD?

Hamlet, with apologies to the Bard: "To scale, or not to scale, that is the question..."

Question #1: Can I DL 225? Can I SAFELY DL 225 45 times? If no-> scale.

Question #2: If I can DL 225, how close is it to my 1RM? Is my 1RM well above 225? If yes, don't scale. A very important goal is to do the WOD's as Rx'd if at all possible.

Question #3: If I can DL 225 but my 1RM is not too terribly higher than 225, what is my goal for this WOD TODAY? If the goal is to build strength don't scale, and devote the time necessary to complete the WOD. If your goal is a met-con workout, struggling through with a weight near your 1RM may not help you reach your personal goal for today. Scale.

So, how to scale? Educated guess based on your knowledge of your strength, erring on the side of safety. Percentage of your 1RM as noted above, 80% for a strength workout, 60% or so for met-con. If you want to be a little more scientific you can use your CFT as a guide. Visit the message board under WOD and check out the thread "Scaling the WOD" for thoughts a couple of us have been banging around.

Remember, as Coach implies above in his subtle style, safety first, then fitness/fun.

first one as rXd

222 pounds
24:10

a little creaky after last nights WOD. M/26/150

jump rope for 3:30 instead of running.

21 dead lift - 105
15 dead lift - 135
9 dead lift - 155

felt like my strength has increased a lot, going to scale this more appropriately next time.

bingo,
nice breakdown.

As Rx'd:
25:04

kipping does take alot of practice... i'm 6'4 with a 6'6 wingspan at 235 lbs... practicing the kipp with jumping pullups is how i learned... if you have bigger hands i've found that my form is much better on a wider bar (3/4 inch). keep workin at it...

Redoak - CF Central, ATX

18'36" as rxed with hex bar.

23/m/175#

As Rx'd

20:27

I was reading the "world class fitness in 100 words," what is a pirouette? It sounds like ballet to me.
Is there a standard warm-up, prior to the wod? Do you recommend any kind of stretching or yoga?

Thank You

yes

6'3 wingspan 6'7

CFWUx2 (sub tricep push-ups for dips)

21:10 with 135# DL, runs on treadmill (which was across the gym and up a flight of stairs)

team campbell:
w/u: jump rope singles, short interval run, dead lifts w/broom stick, 30 lb, 45 lb bar
wod:
mfbunch: wanted to focus on the runs after last 5K, so subbed 135-time 14:13
joeyd: subbed 185, time ~15
kbchick: subbed 65, time ~14:30
good WOD

280#/43 yom

subbed 315# DL, Dreadmill incline @ 2.0

24:08

Saw a new exercise I can't wait to try. At the cable crossover station set the pulleys head high, grab the handles and pull into your ears keeping your elbows in place. Hold for a moment while you look around for anyone to notice your buggy whip arms. Goodness, what people will waste their time on...

BW 174

As rx'd

12:22

First 2 Runs on Treadmill at 10 mph, last run was split between 10 and 11 mph.

Question: I know it is individually based but is there a time period when you first start crossfit that it will seem like you are making no gains and the workouts will seem like they are getting harder without much gain. Just general opinions would be appreciated. My wife just started crossfit 2 monthes ago and it has been a topic of recent trepidation. Thanks all!

As Rx'd: 20:47 - Cut the runs a/b 100m short to compensate for 2 flights of stairs.

A question on form: Am I doing something wrong if I am scraping my shins occasionally during the deadlifts? Thanks

Bingo, Kevin gp , wilson , et al

Thank you for the consistent and patient discussons regarding scaling... I like the metcon versus strength aspect to the discussion...

your in CF
Doc

15:42 as rx'd

23m/5'9"/185

as Rx'ed 24:46

ran on treadmill at 6mph, in hindsight 7.5 would have been sustainable

I'm from Calgary! I feel safer knowing the CPS is Crossfitting!

Who is the contact guy? Brad Kohler?

16:48 as Rx'd no broke sets, just slow runs today.

44/210

OPT #31 - stout!! If it was anyone else, I'd cry b.s.

37yoM/5'9"/153

135# DL
17:09

Used warm up and cool down to work on shoulder strength

I agree with Bingo on the scaling. Yes, my ultimate goal is to do all as Rx'ed. I have only been at this for 6 months, and have seen significant gains, but I'm just not at a point yet where 225 for 45 reps is going to happen with any kind of speed. I may be trying to have my cake and eat it too here, but I workout so that I can work around the house, play with my kids, etc. I simply refuse to give up metcon and focus soley on strength until I reach the level where 225 X 45 is feasible. Yes, I want to be strong and athletic, and am well on my way, but my heart needs work, too. I usually use my CFT as a scaling tool for strength lifts (DL/Squat/Press) ala Bingo's post. The way I figure it, basing scaling on my weight would not do me much good, since I have lost 15 lbs since I began, and am still losing. Using the CFT to scale these three lifts (only on metcon days, not ME)allows me to progress as my strength increases. This may not be what Coaches Glassman and Rippetoe intended, and I apologize to them if its not, but it meets my needs very well. As long as my ultimate goal is "As RX'ed", I don't see why scaling is a bad thing! I'm not posting results to compete with most of the people on here, I'm posting them so that the people I have spoken to about CrossFit over the Eastern half of the country can see that I'm still here, and see what I do.

Hey-

3 new Personal Bests this week - Angie, DL & Fran.

11 months of CF.

-K

for Roger and Micheal,

i weight 155#. When I started crossfit back in the summer I couldnt do 21/15/9 deadlifts either.

i started out doing like 165-175. The point is as much as i could grunt out and get through. By the time the next 225 rolled around, I was able to just get through the RX althgouth it took me a while. The last couple of times we've had a 255# dl for this many reps, i have been able to do it in increasing speed.

Just keep at it and try to improve ur performance each time. You'll be there before u know it.

BTW....My max deadlift in the workout earlier this week was 295#.

WU - 3 mile run + 1 rnd CFWU

18:39

34 yrs. male 200 Lbs.
Rx'd at 20:07 deadlift sets broken.
Moon, PA

BWT: 177

For time:
225 pound Deadlift, 21 reps (Subbed 115# back squats, broken 11-10)
Run 800 meters (Subbed 1000 m rows for the runs)
225 pound Deadlift, 15 reps (Subbed 115# back squats, broken 8-7)
Run 800 meters
225 pound Deadlift, 9 reps (Subbed 115# back squats unbroken)
Run 800 meters

I never do unofficial subs, but I'm going on a major ski trip in a couple of weeks, and DL's don't feel great on my bad hip, so subbed a pretty easy leg workout. Also, limited warmup up time, so I reversed rows and lifts.
Anyway, I was breathing hard at the end of this. Lost track of time, but think was about 25 minutes (not sure why so slow).

Pretty sloppy, but, hey, yesterday I did Fran as Rx'd.

So that was the noise on my roof this morning :>

17:15 as rx'd
treadmill @ 1% for runs

sub treadmill, 1% incline, 0.50 mi

25:44

40M/5'8"/180

CFWUx2 +1/4M WU
as Rx'd: 18:09

on the issue of scaling... my max deadlift is around 500 lbs, and i can easily deadlift 225 for 21 in an unbroken set. so, should i scale it up to 280 for my bodyweight of 225 lb or stay at 225?

#51 Paul, don't worry about the pirouette, if you are still interested, look it up. As for a warm-up, read the site's FAQs and all the other parts so that you may educate yourself to all facets of Crossfit. Welcome.

I'm really not sure what all the fuss is about with the scaling today, it's really quite simple. If 225 is frickin' heavy for you, use less weight. That's pretty straight foreward. Now if the weight is 'light' for you, can you do the WOD in under 10 min?? I can do all deadlift sets unbroken (at least I hope I will) but there's no way I'm upping the weight because I know it will take me about 15 min to bust this one out.

Pfeif-a-Life,
You could make the argument, from the power output perspective, that you could/would go lighter, not heavier.

Gaucoin #76,
Thank You!

33m/180#/6'/CF26

10rep CFWU (-pullups, +pushups, saving my grip)

As Rx'd- 20:33

DL- 7,7,7 / 10,5 / 9 (go unbroken next time)
Run- TM@1.5 grade (weak point, don't run after eating, duh)

Strong effort. Can't wait to do this one again!

38 yo/177lb

Had to sub rowing for running (snow outside)

Wore 20lb XVest.

19:00 flat.

29 yro, 235lbs

20:24 with 135lbs, learning how to deadlift, for some reason my back stiffened up during the runs, slowed me down a lot.

I have a question about grip on the deadlift. In the past, I have maintained a wide stance with my grip to the inside of the knees - one hand over and the other under the bar. The video example as well as the Deadlift Analysis (Nov 06) show an outside the knees grip. Should the grip be both hands with the palm facing back? BTW, the Deadlift Analysis is an excellent article, but no discussion on grip - maybe it doesn't matter?

14:53 as prescribed.

Set one broken 10,5,5,1
Set two broken 10,5
Set three unbroken

"Easy week"

Supposed to take it easy this week but drank too much coffee. Couldn't help myself. Did:

Fran with 65#, and Kippers

3:40

Then I did.

21-15-9 w/50kg Sumo Deadlifts with 30 sec rest between.

BW 65kg

42yom/165

rx'd

19:15

rx'd
16:47

15:36 as rxed

runs on TM @ 1 % incline - .5 miles
Had a faster one going but had to stop to stretch between 2 & 3 sets.

David S-

You're looking at the difference between 'Sumo' v 'Clean' DL stance. The wide stance with arms/hands inside of knees is, obviously, the 'sumo'; while the feet below hips stance with arms just outside of legs and pronated grip is the 'clean' or 'conventional'.

It does matter, ... while sumo stance deadlifts are competed in powerlifting comps, the clean stance DL is an essential part of the oly lifts and the hook grip on the bar is the preferred grip for the oly lifts due to the explosive nature of those lifts. And importantly, the CF foundations includes a strong preference for the oly lifts.

I think most people here are using a conventional clean stance with hook grip on the bar at lower weights and switch to a mixed grip [one hand pronated, one supinated] at higher weights.

-K

CFWx 2
16:04 as rx'd, but had to wear IBA/plates and helmet for run. Not trying to over achieve, just new uniform standards. Crap!
Back really tight, especially after the runs. Great stuff! Thanks Coach!

DL 185#'s 20:03 that really was tough after Fran yesterday...

Sub'd 1000 meter row for the run.. #90 above

Another story on murph.

http://ebird.afis.mil/ebfiles/e20070202485812.html

17:12 as rx'd
runs done on the treadmill at 1.5 incline.
for my records - workout done at Y so lost about 10-15 seconds moving from deadlift area to treadmills.
No doubt i am faster at DL using bumper plates.
this time i slowed the tempo of the DL a bit and got many more together. First set was 11/10

I loved this one ;a great combination.It felt really relavent to so many things.By that I mean running and lifting heavy weights are a classic combination of two significant fitness elements.

16.43

Ran hard on the 800m and although the middle deadlifts were the hardest I was pleased.Averaged about 3.07 on the 800m runs.I used to run a 1.54 800m at University but could not deadlift 220lbs so it is in my opinion a gain as that was 20 years ago.So I can still run but now lift heavy weights.
Q.E.D.....True fitness!!!

WOD as RX'd: 16:40

15:51 subbed 1000m rows for runs.

Crossfit Norwich

Capt L - ~14:00
Lt A - ~22:00
Gysgt M - ~15:00
SSgt A - ~11:00

All times were off a wall clock.

Will L

CFWU x 3

185lb deadlift
treadmill runs....i hate running on the treadmill.

17:41

HELP!

Does anyone elses hand or arm fall asleep when doing OHS's?

Scaled to 215# for form's sake.

20:34

#59 from a CFJ article on the DL:

At this point, the bar must be as close as possible to the middle of the foot (with the feet flat and heels down, of course) where the force acts against the ground: it must be in contact with the shin. In fact, it must stay in contact with the legs all the way up to lockout, since the farther away from the knee and hip joints it is, the longer the lever arm—the back—is, producing more torque against the hips. The correct starting position for any pull from the floor is always one in which the bar is in contact with the shins. This is another problem with raising the butt up without moving the bar: the knees pull back as the butt raises, pulling the shins away from the bar and leaving it too far away from the point of ground reaction.

14:26 as rx'ed on the treadmill, incline 1.5. Wanted sub 15 so I'm pleased but I know the runs can be better. All deads unbroken, thank god.

Much thanks to Rob for the feedback, now I can focus on being more relaxed on the runs and breathing more efficiently.

CFWUx1

WOD as rx'ed
~15:30 min on a wall clock
Now that's a tight workout

105Kg 26:50

Managed to do this in my normal gym without anyone trying to take back the bar while I was running. I think people were confused because it was on the floor and nowhere near the bench press station or squat rack :-)

14:21
135# DL, run in treadmill

19:50

950 M runs

28/M/185
CFWUx3

16:00
155 on DL, but sets were unbroken.

33/195
19:22

sub'd 800m rows
DLs as rx'd
13:26

16:29

BEN

rx'd

14:52

broken sets
15/6
10/5
9

Did my own today it was -4 when I went out to workout and running was out of the question!!! Call me a wussy but thats just a tad too cold.

J

lil pipe
as rx'd 23:24
first two dl's broken, last unbroken
wasnt feeling it today...

fmb (#100): thanks for the excerpt. I'll have to revisit that article. I take from your post that I am doing the deadlifts correctly. I guess I'll just have to get used to having scrapped up shins.

bwt-144
cfwux3
205lb Dlifts
Run on Treadmill
19:39

Did WOD Tu, Wed, Thu so rest day for me today. Will do this tomorrow, perhaps double up on Sunday depending on what kind of misery Coach has in mind for the weekend. Painstorm XXII is simply apalling...so of course I will find a time to do it!

For fun gave in to a couple of friends involved in a video-based plyo program called Traq 3D. Tons of fun, lots of lateral movement in athletic crouch, jumping, etc. Was a nice fun diversion and I got a nice anaerobic interval buzz. You can check out the founders' site www.traq3d.com. W/F safe.

Admit it, Coach, you're warming up to the CFT scaling thing, aren't you? ;=)

#98 TM Yeah, my left hand (around my thumb) and part of my arm seems to tend to fall asleep when doing OHS. Also my left shoulder is really weak after. I'm hoping my body will just get used to it. I just started doing them.

As Rxd. 17:37

22:03
60kg DL, run on treadmill

Phill 18:32
Steve 19:04

Would have been quicker but had to run upstairs for the deadlifts and then back down for the treadmills. Why cant I be in Southern CA and run outside everyday. You guys have it made.

Scaled deadlift to 185 and subbed 3:30 jumprope for 800 15:48 gonna do 205 next time there is a 21 15 9 deadlift

24:25

165# deadlift first round and 135# for the rest

run on treadmill

14.50, as rx'd.
Dl's: 11,10; 8,7; 9

90# on Deadlifts

34:22

35:41 in packed gym, sure would like to work out just once without sharing....is that selfish?

142# 23yom DL 185# Give me a break, I'm just a little guy....hopefully not for long though, haha

12:48 as RX'd

26/M/68kg

runs were 860m (2 laps of the Mill)

deads were 100kg

time - 13.18

tried to catch Mark, but the bugger was always just outta reach! Great inspiration!

M 50 69 180 CFT 695
As frag'ed 19:13
DL went 15,9 before break on first two sets, last set unbroken.

19:00 w/ 210 dl's using trap bar, runs on a treadmili,time net of stairs. My legs were seriously smoked after the dl's. I need some mo Motrin! Thanks, Coach. BW:172, YOA:58

14:38
sub'd 99 lbs deadlift (unbroken), ran @ 1.5 incline (speed 7-7.5). The run felt tough, got a stitch on my last 300 meters.

pre - practiced kipping pull ups (was able to do the first one easily for once) and jumping pull up practice
post - 50 knees to elbows

about 25 minutes-need to invest in a stopwatch. ran for .5 mile on treadmill that was next to barbell

35/M/217#
CRWUx2

225# DL
0.5ish mile on treadmill 1% grade
17:09

pumped out DL but became sloppy at times. Easy to tweak the back.

after some rest...
Shoulder Press work-out (needs most improvement)
45# bar warmup to practice form
115x3,125x3,130x3

Doc

bwt 240 age 31
wod as rx'd
225 deadlift all sets unbroken
800m (10 laps around bball court)

time: 18:06

First crossfit workout.
31/M/~200#
225#DL 7/7/7, 5/5/5, 5/4
60 hindu sq
120 jumprope x2
~21min
post: mobility x10

29yo M 210lbs

225x21x15x9
800m rowing x 3

21:09

33/M/5'9"/177#/CFT=830
As Rx'd in 24:48.
This is the first time I've done these "correctly" and reset after each dead. It made a huge difference not to have the bounce at the bottom.

Hello all,

I found a simple equation to our Xfit WOD...

Cardio + My body weight =

(sweat,exhaustion,pukie,times that need improving)

42yo 255lb

25 min (BOO!!!) as Rx'd
Cardio work on top of the list for this year!!!!

Happy xfitting..
Don't worry Todd and Radi we are stll thinking about ya!

39/M/5'8"/199#
I'm a first timer for this program and today was my first WOD! I have never done deadlifts before! So I used 115#, was able to do 20 the first set run the 800, the second set I only did 10 and ran 600m, the third set I rested longer and did 11 and ran 400m. Very tough workout, but I'm looking forward to getting better!

Does anyone have any suggestions for improvement?

SCALE THE WEIGHT.
Save the max effort for the seven sets of 1. Doing the 5X5 is going heavy too and we do a ton of these. This is one of the few rep/cardio dl routines I have seen here. Correct me someone if I am way off here, but this workout is not a power workout as far as I see.
I scale it anyway since I am a wee little man of 145 lbs. It would take me 2 hours to do this workout at 225 and I would probably be ready to schedule my next hernia operation afterwords. I use the 1.25 ratio since somewhere I read the workouts are for a 175 lb "fit" man. I don't expect 105 lb women to go do this at 225 just like I don't expect the 260 lb man can do 100 pull ups. The one rep max days are for pushing and pulling the most weight we are able.
I tried doing the workouts at first with the posted weights. The workouts took me about an hour and I got a hernia from doing thrusters with just about my bodyweight for time. I should have scaled!
just my 2 cents.

Good 2 cents Rick K as Crossfit often states that OAPS and Olympic athletes can all do the workouts ;it is a matter of degree.

45/M/195
sub'd 1000m row
RX'd...14:13

Does anyone here practice the behind the back and the tripple clap pushup?

Triple being pushup 1 clap front 2 clap behind back 3 clap front and finally land then continue.

225lb DL (16, 5) - (10, 5) - (9)

total about 28 minutes....watch decided to crap out on me. time includes at least 5min of walking b/t stations & changing shoes (lifting shoes & running shoes...gotta save the knees)

Oh, I forgot...the workout took me about 30 minutes. A little slow I know.

33:33

16:15 as rx'd

WU: 0.4 mile, 3xCPWU (my own version of the CFWU due to facility limitation, DL 3x135.

DL's as RX'd broken into sets.
21 - 8/5/5/3
15 - 5/5/5
9 - 5/4

Run 0.4 mile (approx 321 meters). This is the length of one lap on our track at the field house here at Offutt AFB.

Time: 29:03 included time to get from the weight room to the track.

Executed today's WoD in 22:45.
-Used 185 through 225 lbs and the treadmill.
-4 additonal sets of back squats @ 225lbs.
-4 additional sets of simulated ring dips.
-2 sets of KTEs & inclinded military sit-ups.

27/M/188

14:23

as rx'd.

cfwu*3
wod 17:47 as rx'd

on the deadlifts the bar is tearing up my shins, any suggestions for correcting my form to prevent this?
thanks

#98 Yes, i had 2 go to doctor, my whole right arm went numb then even 2 days later my index finger, thumb and top of forearm was numb. The doc thinks i streched a nerve. Its been about 4 weeks and its almost normal with a little numbness in end of thumb. Ive done them since and things seem fine but did start to go numb at end when the wod was 75 in least amount of sets.

32.M.238

14:43
running on treadmill
as rx'd

L is down big time with a stomach virus so I didn't get to this today because of being a nurse.
My Achilles tendon is still sore.

N did a combination of Fran and running. She did-

21 thrusters- 25 lb bar
21 jumping pullups
run 400 meters
15 thrusters- 25 lb bar
15 jumping pullups
run 400 meters
9 thrusters- 25 lb bar
9 jumping pullups
run 400 meters

Time- 10:21

She said next time she needs to increase in weight in the thrusters.

Kate

165# dl /1000m rows
22:50 was dragging today...

19:55 as rx'd

As Rx'ed: 14:01

45 M 160

SUB 205 DL
12:53 worried about the back.

28 y/o 170 lb 5’10” approx 11% bf
Warm up: 3 rounds 10 squats, 10 sit ups, 10 back ext, 10 45lb deadlifts, 10 ring push ups.

135lb Deadlift: 7,7,5,2
Run 800M
135lb Deadlift: 5,6,4
Run 800M
135lb Deadlift: 5,2,2
Run 800M

Time: 30:23
800M Runs were done in my basement, 50ft at a time – too snowy and cold to run outside today.

what is the crossfit opinion on using weight belt for dl,squat, and other olympic lifts

bw 138lbs

Runs were 860m (two laps of our mill building)
Deadlifts as prescribed.

time 13.07

deadlifts felt very heavy and Karl made me run too fast.

Belts are for furniture movers and powerlifters. Don't use 'em.

Don't even ask about gloves.

RAN AT 9 ON TREADMILL. WEIGHT: 21-135LBS 15-180LBS 9-205LBS TIME 17'10.

bw 263
29:35
Running killed me... managed to go about 320m at a time, with 80m walking intervals... the gut has got to go!

what about gloves? ;-)

Ben: subbed 1000m rows for run, 16:42

CFWU x3

WOD
:14::59 (runs done on treadmil, 1.5% incline)

Due to weather, runs done indoor. That's always frustrating watching time click by waiting for the treadmill to get up to speed. DL's done nice and slow, but unbroken. Kinda shocked me, I'm still leary after hurting myself doing Dianne(sacrificed form for time and pulled something bad like a Jackass).

Time now to float a keg.... Arrrggghhhhh!

Get some, Go again!

CFWU x3

WOD - modified
21-15-9 20kg deadlifts (i don't have any plates at the moment, just my olympic bar)

500-300-200 skips

Approx 10 min.

Anyone in Oz know where to get cheap olympic plates?

19.13 as prescribed, with a little transition time between bar and treadmill. Much time spent gasping during deadlift sets. BW-153#. Runs were a bit too slow for my taste. Next time I will go faster!

Tariq

as rx'd
14:40

15.31

23:49
Mostly felt like crap all day with a raging headache, but got through it!
Scaled to 200#, 24-17-10 (but inadvertently did 2 extra reps in rd. 1 and 1 extra in round 2. Got it right in round 3).I had written down the reps for 200# and 185# and I read the wrong one. Better too many than not enough, right?
Distance was 850 meters. Close enough!

as rx'ed: 14:41
Deads unbroken, runs on mill at 1%

Well, almost the official slowest time posted..lol. While I can bench a small truck, if it is chasing me I am in trouble...I am not built for running (not yet anyhow). Curious to see how the times improve the next time we do these.

225lb DL - slight time loss getting to the treadmill. All sets broken but otherwise as rx'd.
Set 1: 12:39
Set 2: 13:15
Set 3: 9:26
Total: 35:20

no where to run... jump rope for 3 minutes
didn't really time it approx 15 minutes

Neil(49)

First time for this session

Sub x/trainer 800mtrs for run
13.30
DL 225 14/7. 15. 9.
3.15
Total time 16.45

17:55
did better than i thought I would.

Male
6 ft.
195 lbs.

19:01

I had a little disadvantage. I had to run an additional 75-100 meters and up a flight of stairs to get to the track, and then vise versa to go back to the weight room for the DL's.

forgot to include my age. 41 and feeling good.

Jeff- As rxed runs outside. 14:16

bw: 185

Subbed 800m row for runs. 15:06

38/185

As rx'd: 18:45 (run on treadmill)

No problems with the DLs, but the runs were not as quick as I would have liked.

Sam

15:53 1000m rows

breathing still messed up from Fran yesterday.

above as rx 225#DL

Heaving Snatch Balance
21(95)- 15(115)-9(135)

Mike as Rx'd : 19:14
Erin 165 D.L.'s otherwise as Rx'd: 22:57

CFWU x3 (modified)
Saw the PAINSTORM XXII on the blog and tried that.
Forgot to hang for max time and squat for max time to begin but did:
Spring 200m, 40 WB, 40 Burpees, Run 400m, 10x (60# clean-thruster-lunge-lunge, back sqat, thruster), 25 pull up & 50 dips, Run 600m, 40 shoulder press 55#, 20 pistols (10 each leg), Row 600m, 75 sit ups, 25 pull ups, 25 L leg raises, 50 hanging knee tucks, Row 200m, 45 DL (10@115, 10@105, 25@95) Time ~49min (was all over gym to set up weights, etc)
Rest 5 min
Hang for max: 30 sec, ha ha ha
Bottom of squat for max, 33sec
Was wiped for sure!
Did a few DL after 105#x15x10x10
Now it is time to chill
Erin

#138 check the getting started link and read the FAQ thoroughly. ease your way in to CF and you will be amazed at where you are 6 mos from now Welcome!

Adc
14.16
as Rxed
Runs on Treadmill Incline 2 Speed 14~15.5
100kg Dead Lift

Alena
14.14
Runs on Treadmill Incline 2 Speed 11.5~13
28kg KB Dead Lift

17:13. Used 105# for DLs. Feeling a little off today -- fighting a bug.

12:50
DL sets were unbroken
Runs on the treadmill

followed it up with some cleans and some box jumps

49/195

185lb DL, 1000 meter rows
21:36

deadlift 185# and had to stop and start to complete 21 and 15, I was able to do all 9 in a row. Accomplished the Wod in 35 min. I am slow but I will get better.

19:08
subbed 155# dl
21 and 15 broken

185# deads, 26:30

sub 245 DL

17:54

Doing this one tomorrow

21:27.

135# DL

Treadmill at 8.0

21mns

Deadlift sets broken, 9-6-6, then 6-6-3, then 5-4.
Subbed 4 mns jump rope for running as it's 5 degrees outside and all the roads, sidewalks etc around my home are sheets of ice; too dangerous for 800's

Team Lakeland.

Neil: DL 180. Time 16:11

James: Slacking in New Orleans.

49 y.o 170 lbs 2nd workout after long absence

deadlift 135lbs time 27:53

168
11:04

WU
walk .25 mi and stretch
2xDL 135# 10
WOD
195# DL
all as rx'd
14:33
Next time 205#

Broke once on the 15, 15:41

As Rx'd:

19:09

29 Male 225
As Rx'd 18:51
Quite warm summer's day so runs not as quick as I would have liked. Might use common sense and do early am next time!

Didn't have it today- still feeling the effects of the month off secondary to injury. 19:58 as rx'd- the 800s were a slow crawl after the deads.

As for scaling the weights, this is not linear, which means it is not a simple ratio as some people are suggesting. Many models have been devised to normalize weight across different bodyweights of *competition athletes*, but in the case of Crossfit with its diverse population of enthusiasts, there is no possibility of any simple formula that will fit all. For reasonably endowed athletic males in the age range 20-40, one method derived by M.J. O'Carroll, and published in the peer reviewed literature in 1967 under the title "On the Relation Between Strength and Bodyweight," gives reasonable results. The method is to multiply the linearly scaled weight by an adjustment factor. So the conversion is W=Fx(BW/175)x(Rx'd weight) where all weights are in pounds, and F is the adjustment factor as follows:
BW F
105-135 1.10
145-155 1.05
165-185 1.00
195-205 0.95
215-225 0.90
235-255 0.85
265-285 0.80
295- 0.75
So in the case of Kegger at BW=280 lbs and the 225 DL rx for today's WOD, the best scaling is W=0.8x(280/175)x225=290 lbs and not 315. His sub in Fran is likewise more like 0.8x(280/175)x95=120 lbs and not 135 lbs. The relation between strength and bodyweight is nonlinear, and the linear scaling favors the lightweights and overburdens the heavyweights.
For everyone else, weight selection is largely experimental. A simple candidate strategy would be to rely on perceived exertion, such as, choose a weight that makes it "really hard" at 3/4 of the way through the rx'd number of reps when performed at a rate you consider "fast" enough for met/con.

-my two cents

48yr/old 200lbs
AS RXed [i love typing that!]

17:10

also did some pull-up /dip work, figures were doing muscle ups tomorrow.
suck it up buttercup!!

ratt

Brandx (www.brandxmartialarts.com) has a "official" scaling of each day's wod. It usually has 4 levels. Go to the forum, then crossfit wod, then by date.

Maj A DL #225,195,195 24:28
Capt E DL #185 20:36
Capt M DL #135 32:58
MSgt Z DL #195,185,185 18:11
SSgt A DL #185 18:45
Sgt S DL #185 23:55

Back on Monday

As rx'd - ran on treadmill - 18:47

God This hurt.
I had open Sparring with Taekwondo guys for an hour and a half before I did the workout of the day.

185lb Dead Lifts "Broken"
.5 Mile Runs

37 Mins

16:27 as rx'd.

Hey-

C&J -195lbs

-K

As Rx'd:
13:37
Deads felt good.

let me just say that i love the attention that the deadlift is receiving these days. i like it because i need more practice and the strength that arises from it.

as rx'd
for time
225# dl 21reps
800m run
225# dl 15reps
800m run
225# dl 9reps
800m run

31yom 199lbs

35:24 slow time, but i'm just happy to be drinking the "KoolAide"!

17:32 as Rx'd.

19:50
205# DL
First 2 sets of dl broken
Runs on treadmill at 7.6-8.5 mph

145lbs/30yoa

As Rx'd:

DL's unbroken, run on treadmill

Time: 14:47

running splits were: 3:45, 3:31, 3:24 (next time go faster, at least on the first 800m)

17:40

I will scale my weights when the olympics scale the marathon.

And frak JeffT for that 12min time.

I can push hard on short efforts but I don't do so well on the long efforts anymore. Need to work on holding intensity.

50 Y.O male 185

14:22

185lb DL 26/18/11
800m run

Three rounds>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

30/ BW 155
Subbed 185 lb. deads, I'll do more next time.
All sets unbroken
14:50

Age 51/BW 240#
225# DL (21/15/9)
subbed 1000 meter row for runs
22:36

M/30/200

WarmUp - first 800m of WOD

21-15-9 DL 200# (10/8/3 , 10/5, 9)
Run 600m x 2 (not a fan of running in circles)

Time 16:02

--Nice one!

Sub: 170lb Dead lift 21
~1000 meter run
170lb Dead lift 15
~800 meter run
170lb Dead lift 9
~800 meter run

All sets broken.

29:22

This is like no workout I have ever seen.

I love it!--

as rx'd 25:00

BW 135

As rx'd

13:25

I ended up NOT scaling this up to 260lbs, thank you very much. :P

It still took me 29 minutes as rx'd, and my lower back is giving me a spot of bother.

Maybe tomorrow will be ... aaaaaaaagh!

22/M/6'0"/165#

As Rx-ed
23:54

Oh, and .... BRRRRRRR!

-28F windchill, -6 w/o windchill.

180/34

the knee would not take the running so I rowed the 800m and did 135#s on the DL.
time was 14:25

M/5'7/160lbs

25:00 as rx'd

This was a fun one! I felt like a horse heading back to the barn every time I rounded that last corner towards my house.

Warm up: 1000m row, CFWU x2

Deadlifts were 50kg (110 lbs), which is only 5 kg lighter than I used for the deadlift workout a few days ago (the 7 singles), so I'm pretty pleased with today's effort.

Runs around my block plus a wee bit extra to make the full 800m; I seem to go slower without my dogs, but lose less time getting in and out of the garage.

Total time: 26:06.

Kelly Moore, you are an inspiration in more ways than one. Not just in your abilities & results, but also in your ingenuity and commitment to doing the workouts in a challenging environment. I read your post to my 14yo daughter this morning, and she said "Wow. That's a lot harder than just going to a gym to work out".

Cynthia
44yo, 150lbs

M 32, 6'1", 200lbs
15:23 as rx'd

male/28yo/165lbs/5'7"

20:00
800 meter runs done on treadmill

QA4, Afghanistan

18:33

25:51

BW: 175
DL, scaled to 185
800 meters: varying of speeds on treadmill 1/2 mile segments (8.5 mph, 6.5, 4.0, then back to 8)

wod in 11:12 ubroken deadlifts

Felt a nasty ping in my lower back when I deadlifted 205 for the third time, so I cut way back to 135 on the remaining 42 deadlifts. 27:49.

14:56 as rx'd

M / 37 / 185

As RX'd - Time 17:43

DL were broken sets as follows
11, 6, 4 / 9, 6 / 9

Team Twin Cities
Juliana: 18:50 w/ 2x12# DBs (still working on form) and 5min per cycle on elliptical machine.

John: 15:05 w/ 2x70# DBs (no bar available today) and treadmill at 1%.

29/M/200lbs
all deadlift sets broken
17:53

used 205 for DL to work on form
16.07
800s on treadmill at 1.0 incline: 3.20, 3.45, 3.47

As prescribed: 15:51
BW 205

1st set 16,5, all other sets unbroken. All running done at 8:00 pace on a treadmill, 2% incline, with remarkably little increase in difficulty over the sets.

I either need to drag a treadmill closer to the weights, or drag the weights closer to the treadmills to get my time down. Or run faster. :)

James
Stillwater, MN

25:38

200 Lb Deadlift. Running on treadmill.

DL 175# (+ 65 c/w prev)
22:42

Everything broken and in pain!

as rx'd
12:35

Used 185# for DL and 1000m rows for runs.
19:52

61, BWT 283. Forgot to log this in last night. RX ,31:33 with running up and down stairs 3 times and one short wait for equipment.

17:20. As Rx'd. I still love writing that.

40 / 162

As rx'd: 19:30

DL 225# (15,6)(8,7)(9)
Treadmill @ 1% incline

age-40
bwt-212#
time as rx'd-15:37

43 / 202

26 min
DL 225 @ 11.10.10.5.9

BRANDY:female
BWT:186
TIME:41:01
21x115 15x135 3x135-my husban showed me another grip, so I kept the weight to get the feel of it 6x155.

18:44, burned a little time running across the gym to treadmills.

as rx'd

18:40

Male / 48 yrs / 174lbs / 5'10"

225 pound Deadlift, 21 reps
20 Burpees
225 pound Deadlift, 15 reps
20 Burpees
225 pound Deadlift, 9 reps
20 Burpees

15:32

bw=203 (35)
as rx'd 16:40 (all sets unbroken)

Scott
bw=181 (35)
dl's (135#)
17:50

49 yom; 230#
as rx'd, but broken and DL and run in different areas.

DL, x12, x9
1/2 mile run - 4:16
DL, x10, x5
1/2 mile run - 4:37
DL, x9
1/2 mile run - 4:51
as you can see I need to work on the run

PPD Results:

As Rx'd w/145 deadlifts for both

Matt (bw-165lbs) time = 14:21

Will time = 19:00

Anthony (BW=180)
Notes: as rx'd
Time: 16:58

Jodi (BW=102)
Notes: 135 pound deadlift
Time: 19:41

Subbed 185 lb dl, and ran 400 meters rather than 800....should have either upped the weight or the distance, as this was the first workout in a while I knew I was going to finish after I started it! 12:27.

Age 34
BW 146#

As rx'd:

15:30

41 yom 202

CFWU
18:51 (50 lb dumbell DL's)

16:24 as rx'd

7 miles in the am

~10 min.
35,45,50 db deadlifts

Rx's

20:19

cfwu x 3

205# dl
.5 mi run

17:45

28/F/105#

100# DL
runs on treadmill

16:21

12:40

Still a day behind, but going to catch up on todays later this afternoon.
scaled to 205 deadlift
time 33 minutes...ugh - had to break up those sets quite a bit - mini-sets of 3 in a row.

170 lbs/21 yo
cfwu x3

14:50 as rxed

225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

22:53

1 day behind, played hockey yesterday and no time for this one until today.

CFWU
24:22
DL done mostly in sets of 5, took it nice and easy as this is the first time doing the high rep 225 as Rx'd

Bill 46 yom 180bw Charlene 42yof 140bw

3 X CFWU Full

Didn't start the clock on this correctly but around 23min approx.

used 225# for DL so that was a 20# improvement over last WOD like this. Still breaking reps into sets 21(8,7,4,2), 15(8,4,3) , 9(5, 4)
Runs felt slow but was doing about 7:30mile pace.

Can't wait to wipe out any dignity I thought I had tomorrow with 120 PU and DIPS.

bwt ~113
Runs (ha!) on t'mill; 175# trap bar deads
25:59
Hey, at least it wasn't 26...

This one done a day late and was 20 deg outside so I subbed 4 min on bike for the 800s. 16:02.

STT 23min 145# deadlifts. broken reps.

Started out with "Porch Modification" at Brand X:

15-12-9 with 165# (163)
but during the 21's Jeff coached me on form and modified me down to

12 163# DL
Run 800m
9 163# DL
Run 800m
6 163# DL
run 800m

With focus on form and not speed, I finished at 30:53

I will try again after a month of working with ME on Deads.

CFU and Workout as RX'd 17:04
Runs outside were done in a balmy -1 degree F

accidentally did 21-21-9 DL otherwise as rx'd 16:45

17:46

sub 205 DL

gym was too busy so I hogged the squat rack, did a misc strength workout

225lbs DL, 21-15-9
95lbs OHS, 5x10
135 Press, 5x5
135 Front Squat, 5x10
Decline Situps, 3x20
Handstand practice, 35 sec max

Bw 168, Age 38
DL 200#
26:32

38M 155#
As RX'd - no scaling
29:00 - includes time to reload bar after 'bar theft'

Warm up:
Broomstick overhead squats 3 x 15
Incline push-ups 3 x 15
Swiss ball crunches 3 x 15
Back Extensions 3 x 15
Pull-ups 3 x 5
Dips 3 x 15

WOD:
11 x 225lbs Deadlift(30seconds rest) 10 x 225lbs
1/2 mile Treadmill (Level 7)
10 x 225lbs Deadlift (15 seconds rest) 5 x 225lbs
1/2 mile Treadmill (Level 7)
9 x 225lbs Deadlift
1/2 mile Treadmill (level 7)

Time:55 minutes

30 M, 6'3, 215

DLs scaled to 265lbs; 21-15-9
800 m run treamill 3% incline

24:07

22:12

135# dl

22:27 225dl and 800 meter run

31/ 185

Did mock prt today.

93 situps, 62 pushups, 1.5 mile run in 10:18.

Perfect form, moderate effort.

Fighting flu, first time back in a week.

bw: 119

21x 95lb deadlifts
800m run 3:55
15x 105lb deadlifts
800m run 3:54
9x 125lb deadlifts
800m run 3:57

23 minutes total

27:50
Took runs very easy...mending knee.
Worked on form on deadlifts...slow and deliberate without much weight

As RX'd: 17:39

Run on Treadmill as it is a balmy 8 degrees outside.

BWT:171

As RX'd: 17:39

Run on Treadmill

BWT:171

19:40 (Sub 195 lb DL)

44YOM 170LBS 5'9" 44YOM

17:09

3 X 1/2 MILE SPRINTS ON TREADMILL @ 9 MPH
DEAD LIFTS 225.

Brandon - 16:18 as rx'd

Marie - 20:16 with 65 lb DL

33 / 226#

15:30 as rx'd

lil pipe
20 mu's in 14:00
got too slow so switched to pu/dip
(mu's on pu bar)

18:50 as rx'd

Joey:
RX'ed
18:50

Andrea:
1000m row
115lb DL
28:00

Paul
400m runs
225 DL
??:??

Marcy
400m runs
65lb DL
??:??

lots of motivation today. Didn't break up any sets.
9:25

Paul 17:03
Jen Sub 135# 19:30

32 yo
6 ft
190lbs
as listed
14:00

26/6'6"/180 lb
(Done on Monday, Feb. 5 before that WOD)
CFWUx2 (push-ups instead of dips; (PR) 9 consecutive kipping pull-ups, previous best was 6)

17 min, 47 sec (I didn't start my stopwatch until after the first round, so I conservatively added 7 min)

As rx'ed

24:20

As rx'd

44yo/6'1"/225lb

21:00

13:48 as rxed. Coulda/shoulda run faster.

38 YOM 194lbs.

185 lb. Deadlifts (Pronated Grip, Hook Grip)

27:15

Grip Strength continues to be my weakness...but not for long.

18:22
Deadlifts 115lb
41-29-18
800 meter runs

CFWUx3
45x5, 135x5 DL warmup
22:08
Got a Crossfit T-Shirt for my birthday; cool :)

18:23

21 unbroken
10-5
9 unbroken

800's were slow. 1 flight of stairs bt DL and treadmill.

longtime no post...but now the cast is off!!!!
subbed 50#DBs
17m33s

Olivia
approx 18 minutes
deadlifts @ 100lbs
800m took between 4:10 and 4:30
Had to walk from weights to treadmill.

19:23 with 175# DL

19:00 mins as rx'd

A few days behind--

sub'd 105# dl
800m runs on treadmill

17:08

increase weight next time

cfwux3
as rx'd
dl's broken 7 7 7, 5 5 5, 3 3 3
26:10
dang..."as rx'd" for 2 outta 3 WODs...rx'd aint gonna happen tomorrow on the 30 m/u's ...or even 1...gotta work on that

16:22

Sub'd on runs: 1/2 mile elliptical then two 4 minutes rounds on heavy bag

(Did this one out of order, after the mu's yesterday....)

39yo/118#/f

DLs = 115#, plus 1/2-mile treadmill runs

14:42

Runs a rough guesstimate - I think they will turn out closer to 1000m. Anyways, otherwise as Rx-ed in 18:40. Not my best showing ...

Cheers, kempie

Working my way up on deadlift weight.
Used 140# for this one.

Otherwise, completed as rx'd.
15:33.

165# male; 5'9", age 28.

Age 35
BW 186

23:06 as Rx'd.

25:52 as Rx'd

1. Warm-Up
Walked about 1.5 km with a pedometer trying to map out a true 800m course. Then did trap-bar deads as follows:
45x 10
135x 8
225x 6
315x 4

2. WOD with the following subs:
-330 trap-bar deadlift for 225 deadlift
-400 jumps with jump rope for the last two 800m runs because the wife had to leave mid workout, leaving me watching two 2-year-olds.

Time: 29:33. I think normally i'd be closer to 22 or 23 minutes on this one. I'm definitely better at 800m runs then jump rope, each set of 400 jumps I did had to be broken into sets of 100. My back was also pretty tight from shootfighting last night, so the deadlift sets were broken more than usual.

3. Overhead Shrugs (Wide Grip)
195x 8
195x 8
205x 8

4. Ring Scarecrows
Bodyweightx 3 setsx 8 reps

5. Static Stretching
10:00

DL 185#
19:02

that was fun! I really appreciated the quality of comments regarding scaling. very info