Awesome!

Bring it on!

32/m/67"/171

Been waitin for this one to come back up! Gotta love the heavier stuff...

Nice WOD. Wish I was a big enough boy to go rx'd. Maybe someday.

liking this workout minus the fact i'll have to scale weight

yeah, now I can go to bed... Gonna have fun in the AM.

thank goodness... Let's get to it!

Just made up Filthy 50 from the other day.

Yikes - luckily I scaled it to 35, since it was my first attempt. Things were going well until K2E - those stink. Back extensions were rough since they were on a Swiss ball. Then Burpees ... ugh - those were BRUTAL! Been doing CrossFit for 2 months now, first time I've done burpees.

Finished with 135 singles on the rope - legs didn't have enough for doubles. First mark on the board at 33:38.

Feeling better now after a few hours, but upon completion, felt worse than after the string of Hero workouts a few weeks ago - and I scaled this down.

I've done a slightly scaled "300" workout before, several times (found it before CrossFit) - which has its own challenges - pullups and slightly heavier lifts, but the Burpees make the 50 (35) a bit more difficult, imho.

yessss! thank you coach

well i am excited for this but my rest day is tommorow hope my newly ripped up hand will hold up to this on friday!

24/m/5'11/184

BrandX Pack Scaling:
Men 95#/ Women 75#

I plan on crushing myself at 6AM tomorrow :)

Giddy UP!

This is a deceiving workout. Seems like it will not be so bad, but after the first round I remember from the last time I was struggling. Tough workout, looking forward to it.

anyone got advice to tape up some newly ripped callus' ? i wanna partake in this baaaddd

Did this today with my lifting partner @ 135 since tomorrow is our rest day. Love to hate this one. Been doing X-fit for 18 months and have never felt better. If everyone tried this, we wouldn't be a big fat nation with exploding health care costs. Want change, change to Crossfit!

So how tall is he?

Looking forward to this, playing golf instead tomorrow. Friday will hit this one with gusto.

D-wreck, I wear mtn bike gloves. Feels odd but it will save your hands. I also alternate my grip on the deadlifts. One palm facing out, one palm in.

#16

6 foot 7 or so.

Somehow i don't recall ever doing this but apparently I did according to the compare to date. I also sucked at it. I have no doubt in my mind that i will do tremendously better at this tomorrow :) I feel ready

sweet ill give it a shot at least the bleeding will stay contained haha!

Forgot to add,

Excellent effort and show put on by Tall Karl in the vid. I'll use that as a little extra motivation in addition to DT's sacrifice to not slack and truly do this Hero WOD in a time it deserves. Well done

#23... which makes it even harder.

Karls whole power regime looked weak. With more explosion he could really rock those cleans and the jerk... more explosion... from someone 5'2" it might be easy to say, but Karl has 1.5 feet on me.

love the beautiful san francisco summer weather--60 and foggy in the video.

this was my first crossfit workout ever. i did it at 135. it took me 26 minutes. i couldnt move or make complete sentences for the next hour. im so pumped right now. cant wait for 2moro

Tall Karl was at my Level 1 Cert in March...at least I think he was. Nice work either way big guy.

#23 - whats the difference between a push press and a push jerk? i can't tell the difference.

thanks

I finally got a 200lb deadlift!! in fact..... I PRd @#205 tonight thanks to my 13 year old being in my face :)
135-155-175-185-195(old pr)-200!!- 205 new PR!
My daughter and i high-fived and jumped around like crazy people. So glad she was there to share it with me :)

Oh man wish I was on the West Coast to go to a free Dr. Sears Seminar!! Somebody take good notes, I have a couple questions I would love to ask him!

Anthony

Wow, still very sore from DLs on Monday. I guess I'll stretch tonight and tomorrow morning and then move the workout to the afternoon.

If I attacked my whole day like do cf I'd be rich!!!

m/32/6'0"/230

This looks awesome. Gonna shoot for the rx'd weight, but will not feel too terrible if i need to scale it back on the later sets. Still new to CF, and to the power-lifting exercises, so better safe than sorry. Thanks Coach, see y'all in the morning!

"whats the difference between a push press and a push jerk? i can't tell the difference."

push jerk doesn't have a press. You jump the weight and extend your arms by droping down, not pressing it up. He's jumping the weight and then extending his arms, push press.

#40 - bingo. Thanks charlie.

I'm surprised so many people are bashing on Dr. Sears considering an overwhelming amount of you (us) would swear or stand by the Zone diet. Not really necessary my friends

looking to go to SFAS. I think crossfit will help me out alot.

#35
The difference between a push press/jerk is for both of them you dip to get the weight above your head, but on the jerk you also land in a "dipped" position, whereas the press you do not.

Hope that helps

I'm gonna try this WOD while wearing rollerskates to make it a tad bit more challenging.

Thanks Playoff Beard! Yeah, I definitely remember you from our Cert back at Aromas. What a great weekend that was! You've been doing a great job holding it down here on the boards. I always enjoy reading your comments.

Looks like a fun one for tomorrow!

good news is that this one is on the first day of the WOD cycle when people are fresh.

this one sucks your soul and is super tough on the grip.

Newbies, go easy on the chalk on this one - otherwise you'll pull your hands to shreds

Hey Karl, are you the one who did 2 minutes of double unders? If that was you, that was an amazing video.

We are signed up for the Zone Seminar......Cant wait!

Karls form? Whatever...he has a great attitude!

Watch this guy, the subtle guys are the most dangerous.

im pumped, this is a work out geared to my strengths. hopefully i can post a good time!

jealous, I want to go to B. Sears

Frat...
Great energy from the FRAT today. Pony ready to crush it at the crack of dawn, Cookie crunching on a 205# YES!!, Cougar Hunter educating the Board, and Beard giving props to a big man among us... now why wouldn't you feel the CrossFit love??
DT, in honor and thanks. 3-2-1 Hero. Go get some!

KARL....GOOD JOB !!!!! Good form mister

Karl, Magnificent! This workout is brutal. That was a great time.

Lol @ serendipity. Today I got a couple I Zone books from the library - gotta find a better way to fuel the body for XF and Krav. Gotta find a way to be at the seminar.

Can't do this WOD. Still working on shoulder strength after SLAP shoulder surgery. Good luck to all! I get very inspired bybreading everyone's work outs.

Cookie, I'm very proud of you!!! Not just a 200# DL, but following it with 205? F*@$ yeah!

And calling Dr. Sears any names is reserved for Robb Wolf. :)

Frat...
Just got done watching the DT vid with Tall Karl and he is as kind as he is tall and humble. Great spirit, good luck making it to the 2010 Games! Check out the two classic moments with a passerby and Sevan's counting skills and hear Karl's reply.

"SLAP"

Comment #57 - Posted by: Jenn

How long ago was the surgery, and what protocol are you using to build strength back?

Tall Karl, monstrous time for that WOD. And the length of the bar path for tall guys like you is no joke! I'm glad I'm under 6 feet :)

It's unfortunate that more folks don't know that the pic is of Dr. Barry Sears, the creator of "The Zone Diet". I'll be there on August 8th to listen to him speak about The Zone and Crossfit. See ya there :-) Olympic Crossfit is a big proponent of both.

Have Fun, Train hard,

Billy

Karl, great attitude, nice work :-)

Have Fun, Train Hard,

Billy

congratulations Karl, for your awesome time and your terrific attitude.

I signed up for the Zone seminar! Billy, I'll be glad to finally meet you :)

Who else is going?

Frat,

For real. Thanks for the positive feedback. It really means a lot to me. As most of you, I've got nothing but respect for any other CFer who puts forth 110% into each WOD. Ever since I started CF I've noticed one of its biggest assets is its community.

Like Billy said, have fun, train hard!

Hey Rachel thanks for the great Tabata WOD today and opening your doors at CrossFit 949 to me! See ya soon!

Used 50kg.

11:20

ouch just kept losing my grip on those hang power cleans..1
had to scale but still couldnt complete it
Rd1-155DL; 135HPC; 135 push jerk
Rd2-155DL;135 (8reps)HPC; 135 Push Jerk
Rd3-155DL; 1359reps; 135 Pus jerk

..failed rest..
time: 18:29

i might or might not do this tomorrow. Im going to visit CF brethren and hopefully get my 1st ring muscle up! if not today then friday for sure because thats when i should be getting my rogue do wins in the mail! I want Khalipa to put his autograph on em so i can call em my Khalipas! Stompin in my Khalis in Cali! ;)

R.I.P SSGT Davis thank you for your service and your sacrifice. It's not unnoticed.

This is both my favourite and more bitter sweet thing about Crossfit. Honouring those who put humanity before their own lives in hopes to make a better world for all of us.

If only we lived in a world where we didn't need hero WODs. :-\

Cookie - Congradulations on the DL PR.

I remember this WOD. I started with 135# and had to use 115#. There is no way I could do this with 155#.

I think I might skip this and go to Crossfit Avalanch at Lake Tahoe instead.

I had my first BJJ session today and I feel like a complete beginer at something again. Great. Something super hard to get good at!

Hit it hard FRAT!

I cannot believe there are people here who don't know who Barry Sears is. Can anyone tell me where Tustin is? I would love to go to this seminar not sure if I can swing it though.

Way to go Tall Karl. Great attitude. Keep up the good work.

M/31/6'3"/205

Previous: As Rx'd 33:30

Today: Scaled to 135 for back injury 18:32

46/m/70 kg
3xCFWU
WOD with 45 kg
time some 25-30 min, due to phone calls during the workout.
Last time was with 40 kg, 18:44.

71.4kg 20min flat.

m/27/210/72

135lbs
16:30 PR

I hit this in 6:40 as rx'd last time out. But after an AMRAP workout with 185lbs power cleans and a 3x7 Power Snatch WOD this week, I think this can wait a few more days! My traps have disintegrated!

Love the WOD though!

As Rx'd, being a dipsh*t and taking way too much "rest," 14:00

First time doing this, so I wanted to "feel it out"....will push the pace way harder next time.

Then did incline barbell presses, bodyweight (205lbs,) 3 reps, every 30 seconds until I couldn't complete the reps.....got up to around set 20 and someone rudely started talking to me mid workout.....so that was that.

m/43/185

as rx'd 26:00

Why go to a Zone cert...buy the book. Heck of a lot cheaper. Stop milking people for money in a recession.

Yes, I realize the "cert" is free, but getting to CA if you don't live there...isn't.

m/41/5'6"/145

scaled 95#
11:29

as Rxd 12:25
M, 5'9", 180

Wow; comments on grip are spot on. Only 3 rds at 95#, 12 min (sigh) and can barely type! Good workout in any case.

41/m/176cm/72kg

135# (60kg)

17:15 (last time 14:01 with 115#)

Scaled to 37kg.
Time: 20'35".

Improved from last time: 3kg heavier, 3 mins faster.

F/33/62kg

#43 - Jeremiah - "looking to go to SFAS. I think crossfit will help me out alot."

Are you AD or Civilian signing the 18\x. I'm late in game but thinking of doing this. Crossfit is prefect for this.

Nice pr cookie. Feels great to cross the 200# mark doesn't it? I just crossed it recently as well! :)

today sucked. Scaled to 135# dl, 73# hpc and pj

25:38. This is officially on my top 10 least favorite wod!

F/39/145/5'6"

sweet. i was kicking this one around in my head last night. can't wait for this evening.

RIP SSGT Davis
Rx'd 15:33

090414 22:45

Karl, Great attitude toward your effort, form is a must, and the rest will come together! Keep it up brother, you keep guys like me motivated.

What a disastrous suckfest. Loved it.

Ran 1 mile to gym, holding water bottle
Scaled to Pack Level 75#
20:12
Ran 1 mile home, water bottle at gym, could not hold it, forearms throbbing like Popeye. Laughing to myself like a lunatic :)

Sweat pouring down my arms, dripping through my fingers was limiting factor

m/40/190/6'1"

CFWU x3
Scaled to 45lb to concentrate on form - 15:38
Guess I need to buy another bar to scale each exercise.

CFWU X2 20:04

DT (BrandX modified Puppy version)

3 rnds for time
25 # deadlift, 12reps
25 # hang power cleans, 9 reps
25 # push jerk, 6 reps

7:59
Total Time 28:03

43:08

couldn't have done that a year ago.

Cookie- Yeah girl! Way to join the 200 club. Hey diddley ho neighbor :) I better step up my game, you're breathing down my neck with the weights!

Eric Gohl is a BEAST

Phoenix- long time, no see bro!
Rookie- where y'at?

Sarahdvm- welcome to our girl gang. Got tall socks, short shorts and lip gloss? You have to arm wrestle FitMom, but once you recover, you're in!

scaled to 135# as rx'd for reps

18:58

as rx'd

11:04

newbie, scaled to 95# as rx'd for reps

18:18

As Rx'd
18:12 (PR...not by much though)
Next time sub 17. Woulda had it this time but my grip slipped on the 4th round of HPC and the bar went flying outta my hands. The wrist wasn't feeling too good after that.

Deadlifts no problem, push jerks were good all unbroken. HPCs were the killer again though.

can't wait nice job Karl!!!

****Disclaimer****
This is not a critism, as my form sucks, just a question to learn "Was Tall Karl's push jerk more a push press?

I checked the PJ demo did the WOD before watching Tall Karl's. It is a much different effort.

what?
deadlifts?
what?
my back is still mad from Tuesday's max...

12:25 Rx'd

16:07 as rx'd (PR by more than 3 minutes)

M/26/6'1/175

WOD: scaled to 135#

Approx. 29 minutes.

Most difficult aspect of this WOD for me is push press. Just don't have much of a base from which to drive by the time they roll around.

CFWU

As prescribed:

14:42

M/33/70/210

Five rounds for time of:
105 pound Deadlift, 12 reps
105 pound Hang power clean, 9 reps
105 pound Push jerk, 6 reps

25:15

CG E-City Crew:
Santiago: 22:30
Leary: 17:29
Day(95lbs): 13:25
Pena(65lb DL,45 lb hpc/pj):17:45
Keep it up!

28/6'8"/221

16:14

3xCFWU (15GHD situps, 12 pullups, 12 dips ,15 BE) NO OHS today.
I tried the WOD as Rxed...I had to seriously scale though.
Five rounds for time: 19:38

95# DL (12 reps)
95# HPC (9 reps)
95# Push Jerk (6 reps)

31/m/5'10"/210

17:59 (pr)

Strong Lil Pony! at July 23, 2009 4:43 AM

Maybe you should accesorize with some of those 80's workout-video-sweatin-to-the-oldies-style wrist bands, to keep the sweat from running onto your hands. Might go nicely with the socks.

As Rx'd
One bar, two people.
30:23

25/m/5'11"/177
as rx'd
22:33(almost 12 min PR)
HPC kill me

#96 starkey,

Many of Karl's push jerks were pressed out at the end, putting them in between presses and jerks. For most metcon workouts, good form is not required for each rep, just full range of motion. When you fatigue, it becomes hard to do a proper jerk, and, in the case of Grace, a proper clean and jerk is not as fast as a power clean and push press. In short, you'll see a lot of people doing presses for jerks, and for a majority of people doing CrossFit, this is fine.

After the Deadlifts and Barbell Bear Complex a day ago, I was a little tight today. After a good CF warm up though I surprised the hell out of myself.]

DT AS RX 12:28 PR by 4 minutes!!

After words took a 15 min break and did another small WOD

2 RDs
20 Lunges w/45pd wght overhead
15 1pd Right arm KB swings
Lunges w/45pd wght overhead
15 1pd Left arm KB swings

As RX 6:08 a little slow but felt like a really good day.

After the Deadlifts and Barbell Bear Complex a day ago, I was a little tight today. After a good CF warm up though I surprised the hell out of myself.]

DT AS RX 12:28 PR by 4 minutes!!

After words took a 15 min break and did another small WOD

2 RDs
20 Lunges w/45pd wght overhead
15 1pd Right arm KB swings
Lunges w/45pd wght overhead
15 1pd Left arm KB swings

As RX 6:08 a little slow but felt like a really good day.

J.Brown M/29/240/6'5 in Afghanistan

8:57
50 kg.

For the push jerks can we use the split jerk or just the straight leg version?

DT (scaled)

Pack at 115#

11:31

M, 20, 6'3", 170

Great workout

135 D.T.

13.28

23/m/5'7"/195

As rx'd 14:50

Scaled to 4 rounds at 115#.
16:11

Carter Nyman- you could do either, I always split jerk because that ensures that I really get under the bar. Otherwise its too easy to degenerate into a Push Press. It does slow you down a bit, cause then you hafta step together and stand up. I'd rather do it right and a bit slower overall time, but thats me. Just remember to switch up your legs :)

Time 16:07
DL= 135lbs
HPC= 70lbs
PJ= 3 sets@90, attempt one@110(fail), last 2 sets at 80lbs
Winded and not near as strong as I thought.

11:39
Scaled to 95 (DL's - 60db's)
Need to work on HPC

Did a beast of a WOD at Hybrid Athletics in Stamford, CT last night (best box of all time, by the way). Told myself I'd take a rest day today... But I'm not missing DT. Rest is for the weak. This is going to be EXTRA-painful!

#119 Thanks for the help! I will do the split jerk because last WOD they turned into a PP instead of jerk.

Comment #13 - Posted by: D-wreck

Ripped up hands? Two words: Hockey Tape. Pick up some white cloth hockey tape (not friction or clear tape). You can get it at a proshop or someplace like Sports Authority.

Also, I usually throw on a couple coats of New Skin over my blisters before I tape them up. You can get a bottle for a couple bucks at CVS. Hurts like hell when you first put it on, but it works.

2 rounds 101 lbs
3 rounds 89 lbs
12:36

Is this where you are not suppose to drop the bar..if possible? How much is required for a women to use on DT?

m/32/5'9"/169

as rx'd 24:57 (PR by 4:59)

M/48/6'/184

155# Deadlifts 12 reps
100# Hang Poer Cleans 9 reps
100# Push Jerks 6 reps

14:15

19:01 as rx'd (12 MINUTE PR from 4/14/09)

CFWU X 3

Round 1- 135#
Round 2- 95#
Round 3, 4, 5- 115#

19:34

All DL and push jerks were unbroken, it was the HPCs that did me in. Used to do a bunch of these every workout just to work on them, guess I need to get back into that habbit...

As rx'd 14:46.

bw 165

scaled to 135

9:41

24/m/5'11/180
as rx'd (10:11)

Thanks so much Phoenix, Saradvm (big welcome hug!), Pony & Corey! Im still giddy!! Taking a well- deserved rest day to do AMRAP of laundry!!

45/m/6'1"/225
as rx'd (24:35)
man, who would have thought that you could 'rest' while doing deadlifts?

I think Tall Karl could take out Speal in the Games, assuming the 1-on-1 hoops and row event was on Saturday. Throw it down, big fella!

Scaled to 125#, 21:07.

m/37/196/6'

DT modified - 100# 3 rounds 13 min

Did (per round):
10 DL, dropped bar
1 DL + 8 power cleans, dropped bar
1 DL + 8 power cleans + 6 PP, dropped bar

Didn't want to do any more than I had to. ;o)

M/28/211

as rx'd

26 Min(PR)

Wanted to quit after the first round. Almost talked myself in to going down to 135 but didn't.

M/47/66"/135

CFWU

DL's 155#
HPC's & PJ's scaled to 95#

Disappointed in my grip, even with only 95#, feel like I should do at least 115#, ARRRGGGG!!!

19:06

KALSU FOBBITT

m/24/170

as rx'd: 24:49

that really hurt, but really glad I wasn't forced to scale back

Started crossfit about 10 months ago. I dont remember this WOD, but I probably have done it. I am going to scale it to 135lbs so I can take less breaks. cant wait to get to it. today is my rest day so DT will be a nice start to my weekend.

pack scaled 95#

17:22. would have liked to just scale my cleans and PJ's but switching out weight would have been costly timewise at my globo gym.

m47 205# 6'0"

Only three rounds, but weights at RX: 12:20. The wheels fell off fast today and the weight felt unusually heavy.

But I don't feel least bit bummed because I got my first muscle up Friday and did five more this morning while warming up. Two years of working towards this pays off and I have the good people at Crossfit Cape Cod to thank. I dropped into their gym on vacation last week and they were great. I'd still be struggling without Tim's help. And thanks to Mark, Sarah, Nicole, too. Everyone there was so welcoming and helpful.

started at 135, got through deadlifts and half of cleans, then i went to 115 and got though first 2 rounds, then had to go to 100.

24:00, can't wait to do it again without switching weights so much, maybe next time ill go Rx'd

Scaled to 111# - sore knee and shoulders.

14:46

Scaled to 105#, 20:00. Getting great at HPC's. Needless to say, these were the easiest...ummm, right. Doing this WOD in a Brooklyn basement globogym in mid July w/o chalk = fun times. Not kidding, actually. Love the sweat, but grip is fried. Lost track of my set count midway through the fourth--when you need to DL to do the HPC's, and then HPC to get into the push jerk...it all kind of gets blurry. Freaking great WOD. Can't wait for the next one.

M 30 185 5'8"
Turned 30 today. Have been doing xfit for 2 weeks and love it. Did wod RX'D 18:02.

33m/5'10"/200

21:42

There's a good question for somebody. If I am so tired on the fifth round that I have to do my power cleans as singles, setting it down and picking it up each time, can I count the picking it up towards my deadlifts?

(Note: do not answer, I'm kidding)

25/m/5'11"/204
11:32 as rx'd. PR by 19 sec

RIP DT and thanks to all who serve!

Scaled the HPC and the PJ to 138lbs (62,8kg)
Deadlift as rx'd 155lbs(70kg)

Used two bars

Time: 21:47

23/m/180
As rx'd 22:59

27.m.6'4''.225lbs

as rx'd: 9:37. Dropped a minute from last time. Think mine were like Karl's though, maybe more press than jerk.

As RX'd.

10:45

i just don't believe some of these times
come on 9 mins or even 11 as rx'd. stop
the lieing.

34/F/5'10"/158

As Rx'd with 110 pounds
10:37

PR of about 30 seconds; HPC's were still the slowdown, primarily in the last two rounds.

m/26/210/70"

as r'xd 10:56

CFWU-minus extensions

40lbs
12:23

Nice vid - although I believe he missed a rep on the first set of HPC. Awesome though!

Quick question for everyone. I can't do dips to save my life. I do them in my CFWU every single day I workout (3 on 1 off) and can typically get 5-10 the first round and then at most 5 the second and third round. When I was younger I couldn't do many despite being a collegiate level swimmer. I am getting pretty frustrated at this point as this is a major component of muscle ups, a skill I would like to get under my belt. Any thoughts? I have been trying to focus on these but just can't seem to get anywhere.

hey everyone what do you think about a to g squats with the same weight as a sub for deads? Just did the previous workout yesterday

pack scaled 95#

17:06, definately need HPC work...they suck! Had to break last set into thirds.

Pack scaled 110# (50kg instead of 70kg).

15:54

Easy deadlifts, pretty easy push jerks (never done before, went well in 2x3 sets) and hang power clean still needs work.

completed as follows:
DL-155,135,95,95,95
HPC-95,95,95,95,95
PJ-95,95,95,95,95

Man I am a wus!

M-35-6.0'-195lbs

I am quite embarassed by my scores for CF so far (although it is only my first week), especially given my job. I'll divulge that perhaps after a few weeks of this.

I had to scale this down a little. There was no way I could do 155#. My grip is always the first thing to go too - this really does need working on.

132#
110#
110#
110#
110#

23min 11secs

Thanks to Team CF though, I think this is going to do my rehab the world of good!

Unfortunately I have a Crossfit Nutrition Cert to teach the same day as the free Barry Sears Zone talk. Perhaps the next installment?

I forgot to post time- 37 mins.

John Hayward at July 23, 2009 8:32 AM

Two points I would like to make.

1: I told you before, all scores/weights/times are welcome here.

2: I plan to do this at 95#, quit making me feel weak.

Robb Wolf at July 23, 2009 8:32 AM

I live in SE Pennsylvania, any plans to do a cert in my general area? Closest listed right now is Atlanta, a thirteen hour drive for me. I would love to attend, but a closer one not too far in the future would rock hardcore.

M/27/5'11"/175

scaled to 135lb.

16:10

As rx'd

135# DL
75# HPC/PJ

12:28

F/165/20/5'10

I'm pretty psyched about that one. I've never done DT before. Technically I have been a Crossfitter for about a year now, but haven't been able to train consistently from multiple knee surgeries. yuck. Happy to be back.

31/m/190/5'10"

As rx'd 12:04

Scaled to 135lbs

Otherwise as rx'd

22:13 (PR)

Previous result was 34:20.

105# DL
85# HPC/PJ
22:00 on the nose.. Wanted that sub 20 but 85 got pretty heavy quickly.. boo. Next time!

m/41/158

135 dl
115 HPC & PJ

19:30

Previous

135 dl
95 HPC & PJ (1-3)
65 HPC &PJ (4-5)

21:47

32/M/165/5'9"

As rx'd

17:50

This was also done in addition to the strength component and the W.O.D. posted on the Crossfit Football page.

as rx'd and still alive.
21:42

Last time 20:00 even but subbed 135# HPC and PJ
Rd1 3:56
Rd2 4:12
Rd3 4:33
Rd4 4:21
rd5 4:37
DL unbroken
HPC however
PJ 3/3

28/f/133

85lbs for all lifts

10:22

My max on HPC the other day was 100lbs.

for the free seminar this weekend, do i sign up as a guest or attendee?

24:12

M/25/140/5'11"

subbed 120#
14:59
Last time same weight 23:58

Goat - sorry :(

I am a little annoyed with my performance so far because I am supposed to be one of life's...."warriors". I do think that CF is quite incredible though and should have started this a long time agao when I found about it.

M/22/6'2/169

1st Round - 115lbs
Other Rounds - 95lbs

20min

I need to work on my cleans or I'd be set.

After getting used to seeing all these hardcore athletes going at it for each WOD posting, I laughed out loud when I saw this one of Dr. Sears in a tie talking on the phone.

DT scares me, never done it.

John Hayward at July 23, 2009 9:16 AM

Hey, man, don't worry. I'm busting your chops.

I am NOT one of life's warriors,hen I was a kid I wanted to be a ninja, but that was a symptom of too much time watching Kung-Fu Theater. I don't watch t.v. any longer. Strangely enough, I still want to be a ninja.

M/36/5'10/182

Still in shoulder rehab mode, taking Herm's advice and going light.

Did 9 sets of 9 HPC at 105#, really worked on my form. Also did some light kettlebell work. Shoulder is feeling much better, can't wait to get barbells back overhead!

#29 Cookie: Congrats on the deadlift PR sister, nice work!

~Never Quit!

R.I.P. Sgt Davis... First There!

500m Row
Burgener Warm-up

WOD
:18::16

Took me 2 rds to find the groove. Just over a 5 minute improvement over last time. Grip still the limiting factor.

Joey, once again... Wow! That's a good one brother. Call you soon.

Get some, Go again!

age 19 bw 170

20:23 as rx'd
used squat rack to rack cleans and jerks so that helped a lot

14:41 rx'd

m/44/175

subed 140 lbs last time 135lbs

as rx'd
16:28 (last time 22:17)

5 rounds done:
85/95/105/115/125

14:40

goat - who DOESN'T want to be a ninja?!
This place really needs a forum, doesn't it! (or is there one already?)
I did a 900 mile cycle a month ago and throughout all the training for that and the event itself I appear to have lost a huge amount of strength.
I am very impressed with the CF community though.

Ignore my last, of course there IS a forum!

25:10

155lb DL
135 hang clean and Jerk
Could have jerked 155, hang cleans another story
15:30

Last time took 30min

weight and form as rx'd

19:21

first two rounds in under 5. endurance still my limiting factor. deadlifts and push jerks unbroken. hpc about 4/5 or vice versa.

John Hayward at July 23, 2009 9:36 AM

Samurai don't want to be ninjas, duh! They fight ninjas, to the death. I learned this from television, so it must be true.

31/F
Scaled to:
110 dealift
70 hang power clean
90 push jerk

27 minutes

Didn't warm up like a dumbass.

m/21/135

3 rnds at 85# in 11:30.

Grip just couldn't hold on to the bar anymore.

Post #52 Herm

Herm - my DOS is 04Feb09. My PT devised work simulating moves for me to return to work 23 weeks after surgery (being able to lift 50# overhead, push pull 200# and kick people's arses) Heavily modified XF moves and Krav conditioning got me there faster than other patients. I've been using PVC pipe for far too long. I know use pain and tightening as my indicators to modify - and friends & coaches who yell at me if I don't.

I doubt that helps but good luck with your rehab. I'm hoping to keep my right shoulder healthy 'cuz I never want to do this again.

?? I'm setting up my garage gym and can buy a used, standard 45lb barbell (or several) for $65 or less. (some globo gym is going out of business.) I'm planning to order some bumper plates. Do I need a special barbell for bumper plates or will this standard one work? Seems like a good buy compared to $200-$300. Please comment, thanks.

scaled down to 70lbs. 16:00. Pathetic I know, but you gotta start somewhere. I've logged it. I'll look back one day and laugh at it.

M/5'10"/155lb/35years

What Herm isn't telling anyone is that his shoulder got messed up because he was poking me in the chest and I don't put up with that crap. grrr

"DT"

As Rx'd Time: 9:57 mins

I liked the burn on this Wod!!!

17:08 @ 5800' elevation
14:20 Last time @ sea level

Never Forget
Hooh-Yah CCT!!

scaled to 3 rds, 95 lbs for all.

6:15

In hindsight I should have gone ahead and done all five rounds, instead of sticking to just three. Never done this one before, so I'll know what to do next time!

13:42 as Rx'd 14:30 last time. HPC were the worst part.

Got all DL and PJ unbroken.

First round did 11+1DL/8+1HPC/6PJ
Second round: 11+1DL/6+3HPC/6PJ
Third round 11+1DL/3+4+2HPC/6PJ
Fourth round 11+1DL/3+3+2+1HPC/6PJ
Fifth round 11+1DL/5+3HPC/6PJ

Kinda lost my edge in rounds 3+4. Next time I'll try a 5/3/1 split on HPCs to see if I can maintain a faster overall pace...

Day 4 back on the zone after 2 months of slacking off.

Did;
3x DL -
3x DL,HPC -
6x DL,HPC & PJ

Wasn't sure I could handle the weight, but...
5 rounds as Rx'd: 12::32

M / 27 yr old / 5"11 / 163 lbs

scaled to 135 lbs for all lifts

5 rounds = 28:27

Very lame, but proud I finished it.

21:15

1st round @ 95#
rd 2-5 @ 85#

As Rx'd (105# women wt)

12:52

Reps scheme went like this
DL 11 + 1
HPC 5 + 3 + 1
PJ 6

I thought I have to do something else beside this wod today. Tight, tender, and swollen shoulders that make the cleans extra difficult.

About to go this one a try at Rx, also Beer is a big no no on the Zone diet I'm guessing?

as rx'd
18:12

This was my first "real" WOD in a month due to militay transfer. i been doing travel WOD's, but there just not the same. The base i am at now doesn't have xfit eqpmt in the gym, but I am just happy to have any at all, so i will make do.

Happy to be back in the mix, even if i am doing the WOD's solo!!

19:37 scaled 135/95/115

Nick

41/m/155
31:30 as Rx'd
Glad it is done

M/35/5'6"/195

20:55

155 for first set of DL and first 5 reps of HPC, then 135 for remainder. Could have put 155 back on for remainder of DL and Push Jerks, but didn't want to think that much... Also - was able to go from final HPC to unbroken push jerks this way.

Scaled to 135# 23:10

Hardest was the HPC by far, couldn't get enough speed from the hang. Had to do singles from the floor and really focus on exploding with the shrug for rounds 2-5. Had to tape my thumbs mid WOD, callus under pinky ripped.

I came Evanston,IL to visit some friends and stopped by a local big-box health club to get in a WOD. Tons of useless equipment, but I cheered-up seeing a good set of kettlebells and a climbing wall. Not a gym I'd spend much time inside but I figured I could get a few decent WODs on my visit to IL.

Imagine my surprise when I enter the "free weight" area and see a large sign stating:

"NO DEAD LIFTING and NO POWER CLEANS permitted in weight room"

Seriously, you can't make this up.

I inquired how they expected one to lift a barbell off of the floor?

The staff looked stunned that I would ask such an outrageous question.

M/57/162

11:25 with 110#

33/m/210/6'5"

21:06 PR by 2:37

Does nose hair count as one or two blocks....wow...that's some jungle the good doctor has up in there!!!!

Scaled cleans to 135# today...kept DL & Push Jerks @ 155# Time: 17:10

Full Rx next time!

JD/M/6'0"/175/42

CFWUx3

DT Pack Scale:
5 rounds for time of:
95# Deadlift, 12 reps
95# HPC, 9 reps
95# Push-Jerk, 6 reps

Time: 11:19.06

Previous: 14:03

Cash out: stretching, squat therapy, pull-up therapy

The deadlifts were definitely the ‘rest’ for me. I partitioned them in the last 3 rounds into 10-2 to rest my grip in the hopes that I wouldn’t have to set the bar down during the HPCs, but it didn’t save me in rounds 4 and 5 where I had to partition the HPCs into 6-3, then 5-4. The Push-Jerks were unpartitioned. The HPCs went up pretty well and I noticed that I had a narrower deadlift grip at around round 2 and switched it out to make the bar travel a little shorter for the cleans which helped in round 3 till my legs ran out of gas in round 4. grin

155# Deadlifts Rx'd men's weight
75# HPC
75# PJ

Next time I will go a little heavier on the HPC and PJ too.

17:27

M/6'2"/250/39
20:20
Couldn't do 155# Hang cleans - subbed to 95#.
Had to sub the last 5 sets of Push Jerks to 95# as well.
I need more practice on the Hang Cleans to get my form better.
I live to see the WOD every morning.

17:35 155/1 135/4 hip

m/26/5'8"/140#

scaled to 130#

25:54

5# heavier and a few seconds faster than last time

this one's a real ass-kicker

WU .5 walk on treadmill
WOD
5 rds
155# DL
115# HPC
115# PJ
19:53

~25m
set 1: with 135lb, too much
set 2-5: DL: 135
clean / push jerk: 115

46 minutes, my timing sucked
and had to scale to 135 lbs for HPC and PJ
Deadlifts as rx´d

but, however, the barbells weighed more than me :D

as rx'd ....13:38

tough but fun

m/205/6'3''/24

75#, 18:03 PR by 4 min, with higher weight. still beat from filthy 50 Tues, could try 85# next time.

m/46/179
rx'd 14:00 last time 14:35

"DT"

F/16/5'8"/135
16:55, with 75#

M/16/5'11"/170
19:50, with 135#

M/50/5'11"/172
20:50, with 135#
I used a rack when I needed to break between jerks. The other two went to the ground. When they gave me crap about it, I told them the old guy gets to use the rack.
Last time we did this in April, I had 27:18 with the same weight and protocol.

20:55

135 pound in all exercises

Goat
if you had followed your childhood dream and become a ninja, then there is no way Herm would have been able to poke you in the chest... And your ninja reflexes would have avoided the cataclismic chain of events that eventually ended with Herm's shoulder being hurt. It just makes one wonder...

155/5'7/29/m

21.04 as rx'd

brutal

30/m/5"11"/200

As Rx'd

11:53 PR

snix, LOL! I log on and the first thing I see is my name, cataclismic, and ninja in the same sentence...

Modified to all 1-arm (left) 5 rounds for time of:
32kg KB Deadlift x 12, 24kg KB Clean x 9, and 16 kg KB Snatch x 6.

6:58. Not bad for a shoulder 5 1/2 months out of surgery!

Left arm was totally spent and shoulder felt great. Grip is shot.

snix at July 23, 2009 10:47 AM

Yes, strange how the choices we make as children echo through time and affect the lives of others.

110 lb barbell
18 minutes

First day of CrossFit!

21/m/6'2"/185

135#DL
135#HPC
135#Pj for 2 rounds then went down to 115 for the last 3

Finished in 25:06.

Doing a strength bias cycle
3x5 shoulder press at 65lb
Failed on five on all three sets. Got it to top of head is all, couldn't go higher.

Ended with a light DT at 45lb. Light but wanted to blast through it non-stop.

5:38

29 - 6'2" - 200 lbs

Used 135 lbs
15:49

Back pain was limiting factor. Knew it would be going in. That's why I scaled the weight to 135.

All of the sudden I wish I lived in Cali again :(

anyone going to the seminar this weekend? what should i register under, attendee or guest?

M/33/6'2"/265

Scaled to 95-85-85-85-85

18:45

Was glad I had Nasty Girls on my Ipod to get me through the last set.

M/35/182/6'1"

CF WU with Burpees!

5 rds unbroken
115# DL
95# HPC
95# PJ

15:20

Great grip development!

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

I did the deads at 155
cleans and jerks at 125, missed some reps on the cleans.
time 15:15
slowere then last time, but last time I started with 135, I got through the deads and 1 rep on the cleans and dropped weight to 115 for the rest of round 1 on. so it was better today, not RX'd, but I gained.

My forearms are killing me, my grip is shot. I pounded my collar bones, I'm suprised I'm not bleeding.

I used the mixed grip for the deads and still my grip failed on 4th and 5th round.

forgot to time it, would've helped w/ the motivation though...135/85/75 for DL/HPC/PJ weight

CFWUx3

"DT"

used 105#

15:41 PR by 1:24

I ALWAYS underestimate how HARD those HPC's are..in my head I tell myself they are hard, but they are always much harder than what I anticipate!

As Rx'd

14:30

11:13 as RxD (PR by 1:52)

26:35
Scaled: 1
55 pound Deadlift, 12 reps
135 pound Hang power clean, 9 reps
135 pound Push Press

Yes, I did press instead of jerks which I did not catch until checking again later. This was murder on the grip. Broken sets in the end. Hands are still shaking…….

F25/120/5'3

hey guys. i've been doing crossfit for about five months and am having difficulty with cleans (mostly just transferring the bar and getting under without it being a reverse curl)usually when WODS like this come up, I modify and practice cleans afterwards. today I would do 5 rds of 12 DL and 12 push jerk at 65 or 75#

any suggestions/help with the clean would be appreciated!

monemon at July 23, 2009 11:32 AM

I found the learning method described in Rippetoe's "Starting Strength" to be very helpful. I haven't seen the video that goes with it, but I hear much good about it. Also, there is the barbell certification, where power cleans are taught, and the olympic lift certification, both of which I want to go to.

monemon at July 23, 2009 11:32 AM

I am assuming, here, that you already looked at the instructional videos on this site.

2nd week of CF...I love this stuff!! wod was killer today. Did ok the first two rounds then had to scale down to 135#

28:57 whew.

Ahh first time trying crossfit and i get stuck with heavy lifting!..:/

M/15/185/6'0

How much do you think i should scale?
I have never done any of these exercises before.

Karl, great work, but remember; "When the arms bend, power ends." coach B drilled this into our brains and it's completely true. And yes, I suffer all the time because of it.

Still, great work and great place to throw down!

48m 5'10 199

CFWU

technique proctice Dl, HPC, PJ

Scaled to 135 15:56

m/19/5'9/178

#135

9:42

Goat and Herm
LOL.. Good stuf! Looking forward to hitting this WOD hard today. Going to scale it... No bumper plates. However, in the event I accidentally drop the metal weights in the concrete floor at my globo gym, I'll instantly deploy a smoke bomb, and leap into the rafters, shirikan star at the ready. Once the heat dies down, I'l return unnoticed and complete the WOD. Ninja 101

Scaled to 130#. Last time was 135#, but the 5# difference was more than made up for by the funkiness of the preacher curl bar I had to use. Not pleasant.

21:50, last time was 27:30.

24:07
scaled to:
rd1: 130
rd2: 120
rd3: 120
rd4: 110
rd5: 110

m/5'10"/179#

tried w/ 155# but it was just to much for the hang cleans so i scaled to 135# after round 1

12:05

M/43/6'0"/175
Struggled through this one today.
started at 125lbs
12/9/6
then went to 115lbs
12/9/6
then completed the 5 round of deadlifts at 115lbs.
12min.
after lunch went back and did three rounds of 9/6/3 at 115lbs.
Deadlifts went really easy. Could have easily have done the 155lbs but hang power cleans and push jerks really hurt my achilles...... Just not feeling it today.

i have watched some of the videos on this site and worked with others on this lift but it seems that my elbows are still too slow and do not whip under the bar

Subbed 85lbs

14:17, shoulder was a huge issue on the PJ

29/m/65"/156lbs.

subbed 115lbs., but reps remained the same:

17:40

Last time I did this, it took me about 30mins. and I only used 95lbs. Quite an improvement!

Last time: 5 rds, 12/9/6, 76 lbs, 13:42
This time: 5 rds, 9/6/3, 110 lbs, 14:10

I wanted to try heavier but knew that 12/9/6 would be too much. 9/6/3 was a good compromise to maintain some semblance of form. Only 2/3 the reps, though.

rx - 8:30
PR by 2:09

Its all about the HOOK GRIP!

row 12 mins
CFWU 1 x12

95# 29:43min (right shoulder hurt when wgt comes down)
form still poor-clean.

1 mile

as rx'd
8:43
gassed but jacked at the same time, loved it!!!!

huge PR for me of 26:46
155-DL
135-HPC
135-PJ
beat my last time of 31:22 with 155DL, 115HPC and 135PJ

13:26 used 95lbs

3 sets:
two-position dumbbell shrugs 45lbs
Gunthar rows 40lbs

Did the BrandX scaled workout: 5 rds, 95#

@12 minutes (@17, but shared the bar with another CFer, so subtracting @1m per set = @12m.)

First and only things to really go were the forearm/grip strength and the ability to breathe. No way we would have completed it as Rxed, but the BrandX scaling was perfect. We barely made it through, and at least *I* am feeling completely shredded. Nice work, Coach!

M 34/5'7"/137

Subbed 95 lbs.: 14:22

Scaled to 95lbs. Grip strength was rep limiter on HPC. 14min 40sec.

M/40/150

Danny we meet again I'll say it again you most of been 1 tough guy..

185 squat 135 the rest.....18:12 and 1 for DT

37/m/5'9"/183

Pack 115

15:47

DL ok, but struggled on the HPC and PJ. Still a little weak in right shoulder after surgery.

scaled to 135lbs
16:21
spent most of that time resting, the wrists were the weakest links today

First time doing "DT". Loved it!!!!!!

135lbs "DT" 16:45

Got yelled at for having calk at the Globo!!!!!

M/27/6'/205

17:45 rxd

wanted sub 15min, but that bar is so hard to hang on too...

24:55 as Rx'd. God bless all our troops; they're the reason we can go to bed safely. RIP, DT; thank you for your service.

I remember this being the worst40 minutes of my life!

31/m/195

18:02 as rx'd.

had a great crew going in the gym today-- awesome work by everyone!

as rx'd:

24:20

M/46/142

rx'd

17:45

m/40/163 pounds

Scaled to 137 pounds
16:00 PR

Thats up 5 pounds from last time and down over 1 minute!

as rx'd
12:28

M/40/185

First time with this WOD and I was slow. The HPCs were the sticking point as I had to start breaking up the sets into doubles and singles.

As rx'd:

31:05

And I thought I'd get 'er done in under 20.

More better faster

rx'd 14:40

WOW, as RX'd DT is really hard. I did 135 lbs. in 8:30, next time as rx'd!

M/33/180

scaled to 135 lbs

last time: 19:56

This time: 16:23...felt so much stronger thanks to some CFFL workouts mixed in the last couple months

we just did deadlifts (max)and then had one day off and then we are back to deadlifts agian (is that too soon?). now im not sure what is right and what is wrong so if there is anyone out there that can help explain how long we should rest a muscle or can we hit them right away?
im still getting the wod done 2nght.

All I can say is Tall Karl is a beast! I stand as tall as him, weight a bit more, but I couldn't come close to his time of 10:12. Maybe it is the 11 years I have him by.

As required - 22:47

I still got a personal record by 2 minutes over my last time.

32/m/160

dl 155lbs, 135 hpc, 115 push press

19:03

last time 115 hpc, and 95 push press 23:54. improved weight at time this time around

19:30

Scaled to 115 lbs. Avg HR 170, peak 184, rec. 60. Honor, respect and gratitude to SSgt Timothy P. Davis.

As rx'd 16:27

31/f/120

cfwu x3

5th crossfit wod..

subbed 30lbs. 10:03

so upset with myself today! i did 4 rounds as rx'd in 9:48......i def needed to pace myself a little better i was soo amped up for this WOD i did the first round unbroken in 48 seconds. then after the fourth round i had to fight off pukey. after i held that down i finished the fifth round blah!!!

090414 workout was w/135 lbs in 40 minutes. 090723 Misread WOD; did 12/7/5 but at rxd lbs in 28:44. DLs were complete sets; HPCs were absymal sets of 1/2; skill transitioned straight to complete sets of PJs. Pleased with huge gains, bummed that WOD was not as rxd due to mental mistake.

m/35/154

Second go around with DT first time around I had to scale to 135 after the first round {did something to my wrist} anyways that time was 17:09
and this time around as rx'd 15:14 so almost a 2 minute pr!!

snix, I need to see this on video. Of course, there is no such thing as a ninja dropping anything on accident. It would be merely a ploy to draw attention away from the actual ninja's goings-on.

M/29/165

As rx'd: 18:29

Gotta love the hero W.O.D.s. I sucked on the HPC's the rest was unbroken

Humbling.

28:40

scaled down to
2 rounds of 155lb dl, 135 hpc, 115 pj
3 rounds of 135lb dl, 115 hpc, 95 pj

crossfit warmup

never done hpc of pj. only second time doing dl.

155
95
95
95
95
95

(17:40)

shoulder shrugs, 100lbs each arm
curls
jump rope (trying to develop double unders) 5 min.

m/22/190/5'10"

took me about 27 minutes. I love these workouts where I don't know what parts will be sore in the next few days.

w/m 38 240lbs

155 deadlifts
95 hang power cleans
95 push jerks
5 rounds 9:46:42

f/27/5'0"/108
With 90# - 19:20

scaled to 5 rounds of:
12 55lb deadlifts
09 55lb hang power cleans
06 55lb push jerks
time was 11:23

found it easier to finish the push jerks and go straight into the next round of deadlifts. i struggled with the hang cleans and by round 3 i had to break them into sets of 3, catch my breath for a few seconds, then clean it from the floor. that was a waste of time and energy. will try to keep them unbroken next time.

Hero workouts are important to me because if someone is willing to laydown their life for our country, the least i can do if pound through the workout. god bless all our heros both in country and abroad!

Crossfit SoMo
M/40/6'4/207

As Rx'd. 32:30.

"DT" kicked my a**. Lessons of the day: humility and perseverence. Humility: I consider HPCs my strength, but these were a weak area in this WOD. From Rounds 3 on, I was getting 2's and 3's, and mostly singles on Round 5 (Perseverence). Deadlifts were the easy part (unbroken). For jerks, I actually did mostly split jerks, and was always able to get the first 3 or 4. I re-racked the weight in the middle of the jerks (as opposed to setting it down and cleaning it again).

I taped up my hands and wrists at outset. Retaped after Round 1. Tried to retape after Round 3, but I didn't have enough grip strength to rip the tape anymore - oh well. My form on HPCs deteriorated in later rounds, I really need to work on snapping the elbows through. "DT" has convinced me I need my own bumper plates - would have been great to drop this weight instead of lowering it every time.

Gonna be nice and sore tomorrow. I have a strawberry on my chest (catching the clean), some on my upper thighs (lowering from clean position), and even one on my nose (scraped it with the bar once on lowering from jerk position).

scaled 5 rounds
dead lifts 105 for 5 rounds 12 reps each
Hang clean 105,95,100,100,100
push jerk 105(5), 95,100(5),100

Now my question for all that know: In Crossfit is it better to stay at a weight were I cannot complete the reps or go down in weight to be able to finish all the reps?

m/39/77"/195

as rx'd
14:11

As rx'd 10:02 bw 205/ 17 y.o/ 6'4

27/175/5'10"

135# for all lifts

14:49

Steel weight and no racks. could improve alot with bumpers.

17:26

Last time I did this wod in 18 flat, so I improved, yay. A lot, in fact, considering I'm still feeling the effects of a delightful bronchitis I picked up a few days ago, I'm happy.

My lungs, however, were not happy

F/37/140/5'2"

Scaled to 95 lbs

13:59

Need to work on my cleans :)

M/33/175
scaled weight to 115#
5 rounds
dl-12,hpc-9,pj-6
13:10

26'57" pr by a lot...scaled down to 135. Previously was at 115

19:37 rd 1: 135# / rds 2&3: 115# / rds 4&5: 95#

DL 2 rounds @155# 3@135#
HPC 2 rounds @155# 3@135#
PJ 1 round @155# 4@135#

18:09, much worse than PR 15:34 w/ the same scaling. It probably didn't help that my forearms and biceps cramped up during warmup and stayed that way.

1. 2:16 95lbs
2. 1:45 70lbs
3. 1:50 70
4. 1:56 70
5. 1:35 70

@ 95 the cleans were tough. probably should have stuck it out though. my wrists feel ok, but the forearms are trying to unionize so they can strike. next time I'll stick with 95.

M/35/6'2"/185

as rx'd 29:07 This wod was real difficult. Can anyone tell me if it is better to scale the weight for a faster time or keep the weight as rx'd. DL's were easy, HP Cleans were so/so and the push jerks were tough.

as rx'd: 14:10. well that sucked.
it should be "3.2.1.sweat"

6'2/207/m/25

m/26/185

wtf folks!!! what the hell just happened??? very humbling day...
155 (f)
135 (f)
95 x 5 rounds 19:21
...and i was starting to feel good about all this, did not do well today at all...

23/M/162.5

CFWUx3
Subbed 95lbs
15 minutes

I wasn't feeling that hot going in, and then something felt really off midway through the warm up, so I went 20lbs lower than last time (though 10 minutes quicker).

#292-Marty, great effort I am sure! Remember this little saying I got from Cynergy CrossFit in Mass.

"DFL beats DNF beats DNS!

lets do this

39/m/190
as rx'd
21:35

last 16:57

cfwu x 1

5 rounds:
155lb deadlift x 12 (unbroken)
135lb hang power clean x 9 (all singles)
135lb push jerk x 6 (all singles)

26:49 7/23/2009
22:25 4/14/2009 (126lb hpc/pj, dl & pj unbroken)

m/29/6'/168orso

18:09 scaled to 120#

first time with DT and i really like this workout. 155 is pushing my 1rm for hpc, hence the scaling. dl were unbroken 2 sets w/ a small break at 6 on the others. hpc's 5/4 and pj's unbroken all sets. grip trashed whole body still shaky.

As Rx: approximately 24:00

M/5'11''/199/28

Wondering everyones opinion. I did DT as Rx in around 24:00 but had to take a good number of breaks. Do you guys think this is a better approach, or should I go for a lighter weight that I can go straight through with in order to push the cardio. Does it just depend on my personal goals or is there a definate tempo in mind for DT?

Crikey!
DL: 155, HPC and PP: 135
30:41

Hands are wrecked. Lost some time to swapping weights, but mostly to being weak.

155 for all dl
130 for all hpc, and pj
18:48. little slower than last time

33/180/m

scaled to 135#: 17:24

M/33/190

dropped weight to 135 (30# less then 1 rep max on hang cleans)

last time did power cleans this time as Rx'd

22:15

1)2:20
2)4:25
3)4:38
4)5:07
5)5:46

only sets that were broken were for hang cleans

After a six week hiatus from crossfit due to an army school; came back as this for my first WOD. My hands started bleeding at round three and 9:42. Had to stop because i had ripped open a callous...sucks. Great to be back Crossfiting though hopefully this training will make Air Assault School in two weeks just that much less of a challenge!

started off at 155, did the deadlifts, could not pull the cleans

scaled to 135, 15:31 total 4:30 PR

ripped up the hands

27M 6'5" 216#

should have scaled back.
first round at 155, rest at 135.

3 rds 19:27

m/30/189

D.T.
as rx'd
15:47

1st set, 125lbs
2-5: 115 lbs
31:13
Grip was major weakness, had to break up cleans into sets of 3 by the 4th set

First round 132,
4 rounds with 110 lbs.
Something over 25 minutes....
Congratulations those who did as rx'd!! You are beasts !!

11:45rx pr

75#
=14:17

Scaled down wt and went at abotu 75%. I would have to look this up but believe I usually do this at 85 or 95#. I am exausted these days. I tease with 3 days off, once 4 days off, every now and again. I am wondering if a full week would make me feel better??? Seemingly lately, my energy drops frequently...
Erin

M/23/5'10"/174.5
135 lbs. 25:20

One of those harder than they look WOD's. ...huh

m/21/187

First day of CF lifting. 155lbs dead lift. 95lbs hang clean and jerks. 32 minutes. Oh yeah =)

M/18/164

23:24
135# DL
115# HPC & Push Jerk

17:10
Scaled down.
Deadlifts were 155, Hang Cleans and Jerks were at 115. Hang Cleans suck. I hate them. My grip and forearms were dying.

DL = 155
HPC and PJ = 135

17:15

Sweat angels!

m/38/76/200

Alright, a much-needed week off and now back at it...

135#

19:10

Last time 13mins and change @115#

1 round of crossfit warm up
then a few warm up sets

Used 155 pounds for the deadlifts and 135 pounds for the hang cleans and push jerks.

23:00

m/25/5'11/175
5 rds @ 115#
= 9:36

compared to apr 14/09
m/25/5'11/170
=15:59

next time 135#

It seems like a lot of people dropped weight. Was the point to get done fast, or to complete all movements at 155#. Far from blazing, but as rx'd :47:32.

26:00 using 115#.

not bad after crashing into a building head on four days ago!

m/44/172/5'7"

Scaled load to 135, otherwise as rx'd.

Time - 16:56. Improved by 1 minute from last time at this load.

115 #
all else as rx'd
14:34

17:27 last time

19:47 Rx'd at 105 lbs

remember doing this before, couldn't get 155 over my head. Wasn't posting then, but I know that i've improved! Rx'd 28:08

135#
all else rx'd
28:58

Hang power cleans killed me.

subbed 135# 5 rounds 29:45 happy

72kg - as rxed: 19:38

20:34 - Getting stronger. had to use 135 last time but i used full weight this time.

-FRAT-
in8girl,

For what it's worth, I took off 5 days (against my will) last week, and it's made a world of difference. I bet the full week off would help.

m/36/6'1"/200

scaled, 14:53

135# on rd 1; 115# rd's 2-5. Grip was definitely a factor.

Rings were delivered today, so played with dips and muscle-ups after the wod. Looking forward to not having to substitute ex's involving rings :)

M/58/6-2/207

first set 145, 115, 95
second set 145, 95, 95
third set 95, 95, 95
fourth set 95, 95, 95
fifth set 95, 95, 95
21:42

M/31/152

Scaled to 135
17:40

as rx'd 24:11

Scaled to 95 lbs.

15:50

m/21/150/5'7

used 135 for hang cleans and push jerks.

30:29

fully 25 minutes of that was the hang cleans. very sweaty and no chalk. i feel like i was hit by a train.

S/f

Last time used 75# and finished in 14:30. This time, 85#, done in 15:03.. Pretty happy with that :)

M/225/6'3"

Wow, I can barley type my hands are shaking so much.

as rx'd - 15:56

last time was 26ish - I don't know how I beat my time by that much. Form was good over all.

That clip was great motivation!!

29yo, 5'11", 175lbs

I was so worn out when I started this, but I made myself do more than the 3 rounds I managed last time. This is a tough workout.

3 rounds + Deadlifts
16:27

9:51 Rx

Herm
of course by "accidentally" I really mean an intentional use of ninja misdirection!

This WOD kicked the crap out of me, then came back for seconds. VERY HUMBLED and grateful to even complete some semblance of this HERO WOD. I scaled to 115 lbs. HPC's really put the hurt on me, the rest went ok.
23:28

as rx'd 8:55

M/168/33
deadlifts 155
power hang cleans 115
push jerk 115

shoulder still feeling a little weak.. 18:37.

F/134/27

19:34

Rx’d. 16:19.
Much effort put into correct execution of the jerk. Dividend: 3 minute improvement.

m/39/158
20:38 as rx'd

WOD (mod - 125# all around) 31:10

as rx'ed 22:35

dead lifts and push jerks were unbroken but the cleans were killers. my wrists and forearms are dead and I left a fair amount of skin on the bar.
103 degree garage didnt help.

M/37/5'10"/235
Had 4 guys doing this one so dave and I used dumbbells instead:
Wade: 9:38 (65# dumbells)
Dave: 9:40 (60# dumbells)
Sean: 18 and some change w/ 105# on straight bar
Shawn: 20 and some change with 135# on straight bar

This WOD rocked! I hated it while I was doing it but felt awesome after it was over! Cleans with dumbells are rough, but added an intresting aspect to the workout.

Scaled to 119# (couldn't power clean 155 or 135)
12 deadlifts
9 Hang Power Clean
6 Push Jerks
13:06

M/32/5'4"/142lbs
DL-155lbs
Clean and push jerk with 135lbs
17:49
Two minutes faster than last time

D
@29's
DL @ 155#
HPC & PJ @ 115#
3:33
8:51
13:56
19:10
24:42

F/28/5'10"/163lbs.
12 deadlifts
9 hang power cleans
6 push jerk
5 rounds at 95lbs. 13:07

As Rx'd:
19:35 (7:21 PR)

Well helllllls yes, I like that kind of progress. Of course i still want way better than that...but for now i'll take it and be somewhat satisfied with myself.
The real issue seemed to be grip once again, though not as much as last time apparently. Deadlifts were easy, HPCs were not, and PJs weren't too bad either till the end. The humidity outside did not help the grip much on top of that, it might as well have been raining pretty much. I'm not complaining, just keeping record for next time :)

5 Rounds (20 minutes)

12 DL
9 Hang Power Clean
6 Push Jerk

Did 3 rounds + 12 Deadlifts + 1 Hang Power Clean @ 135 lbs before losing the bar twice on the clean

Finished out at 95 lbs

Back on main site STRICT

RX'D

19:46

pushed hard to get sub 20

Easy to recognize my hometown in that video - it's at the Berkeley Marina! Which box is Tall Karl from?

Another short lay-off from mainsite, so back at it... 3 rounds @ 135 - no time. Rushed to get home to kids...story of my life.

well it wasn't fast, nor was it pretty but I managed at 135 pounds to finish in 36 minutes... HPC are not my friend apparently...

F/27/113

55#

18:34

Those HPCs tore the palms off my hands, but I finished this one in 18:03 as Rx'd. First time doing this one and it was BRUTAL!

back still sore from Tuesday's DL. soo...
5 rounds:
155 lb clean + jerk 6 reps
155 lb power clean 3 reps
155 lb dead lift 3 reps
15:22
"DT" last time as rxed
21:38
hey, the bar went thru the same range of motion the same number of times, right?

Fran yesterday - very sore
2 rounds w/135# 10:45
Kelli 85# 13:54

Plus 500x interval swim

m/22/165/6'

as rx'd

28:31

five minutes slower than last time, but I was able to use the full weight instead of scaling to 135 as I did on 4/14/09. Just starting to get back into shape now after vacation and a bit of a break to pursue boxing/not being disciplined enough...

18:36 as the doctor ordered

m/20/190

excited anticipation was met with reality when i started warming up.

lower back still wrecked from deadlifts the other day, must be doing something wrong. had to cut it short.

3 rds with 155 in 16 min.

FML.

24/m/5'10/207

11:19 as rx'd

15:21 - Scaled to 115# (1st rd DL/HPC at 135#, then to 115# after HPC). Had to drop, esp. after Filthy 35 yesterday. Wasn't too bad in 85F humid garage for first go at DT - grip and lower back felt this one.

Mike, Va Beach
39, 6'2" 230
CFBD: 13 May 09

M/24/5'10/185

13:56 Rx'd

M/24/183

As Rx'd:
21:35 PR

20:46 pr

14:15

1 - 135#
2 - 135#
3 - 125#
4 - 115#
5 - 115#

Did DT today.. 15:37 Rx PR, First time was 21ish and second time was 17ish. At least it's going down.

15:25

Scaled to 95lbs.

Was worried I scaled too much, but don't believe that was the case. Cleans were the only exercise I had to do more than one set of. Still improving on them (such as landing in my footprints instead of crazy wide sumo stance).

scaled to #115, 15:36

M/24/160#/5'7"

5 rnds for time of:
155# DL x 12
115# HPC x 9
115# PJ x 6

Time: 33:44 (PR by 3:38 and 10# - previously did 105# HPC/PJ)

38M/5'10"/168#

W/U: jump rope 100 single-unders + 50 double-unders; 17 ROM exercises; KTEx10; BWU.

As Rx: 23:37.

C/D: PNF of hamstrings; static stretching of quads.

New PR by 0:27. I don't know if it was the high humidity, gray skies, or lack of sleep, but I had little energy going into this today. Still, the only miserable part was the HPC.

Congrats on hitting a solid PR, Eric Gohl!! Nice work!

135 scale to get avoid too many rest periods and injury.

14:50

M 19:02 30lbs
B 16:05 45lbs
D 25:21 Rx'd

32/m/#230
rx'd 13:34

m/41/195/5'11"

WU
row 500 (1:51)
10 pushup (kunckle)
15 roman chair situp
15 roman chair back ext
15 OH squat
10 bar dips

5 sets
122#
12 DL
9 hang power clean
6 push jerk

Rounds and times:
1 2:52
2 6:52
3 11:33
4 16:17
5 21:50

11 lbs heavier and 5:30 faster than last time.

Scaled weight to 100 lbs
Could not have went to higher weight w/o failure. Will increase weight next time. CF Birthdate: 090629

Jodi (F/30/110)

Deadlifts
45x5
135x1
185x1
225x1
265x1
285x1
305x1
320x1 (PR)

"DT"
5 rounds of:
12 Deadlifts, 100 pounds
9 Hang Power Cleans, 100 pounds
6 Push Jerks, 100 pounds

Time: 17:23 (PR by 2:30)

Any advice on get the wrists used to the bending at the top. Or will this just come from practice?

oh yeah, my time was 13:24

WOD DT
D/L @70K,
HPC @61K,
P/J @61K.
17.33
Probably could've done it all at 70k,but form would've been off for hpc and p/j,whereas at 61k,got them all spot on,even all the p/j's were jumped under and locked out,before standing back up,plus it would've taken ages !not as bad as the last time,plus only one of the numpties was in the night !Had to do the clns and jerks at the rack,cos of the ban on them ! No doubt they'll be moanin about it the morra ! i was all by myself... no one was looking...

In an unfamiliar gym setting but good equipment. Worked a lower weight than i should have. I really struggle with the hang power cleans - I end up using my arms on them, without that first stage booster of coming from the ground.

95 lb
11:40

In an unfamiliar gym setting but good equipment. Worked a lower weight than i should have. I really struggle with the hang power cleans - I end up using my arms on them, without that first stage booster of coming from the ground.

95 lb
11:40

15 : 27

CFWUx2x15

115#

3:29/4:46/4:46/5:17/4:42 = 23:00 total

M/23/170/6'

Time - 8:41 (95 lbs)

"DT"
(scaled)

Five rounds for time of:
95 pound Deadlift, 12 reps
95 pound Hang power clean, 9 reps
95 pound Push jerk, 6 reps

15:53

I could have gone as prescribed on the deadlifts, but I only have one bar and 155# is my 1 r.m. on hang power cleans. Push jerk? No way.

Damn, Eric Gohl making me look weak and slow.

~20 minutes

much harder than it llooked

warmups: burgie, muscle-ups, GHD, GHR, hip stretch

At work with two other guys, 14:30 last time 17 mins. Good one after 5 days off.

M/20/5'9/180

"DT"

Scaled 135#

24:35

I should know better to underestimate some of these WODs-

3 rounds at 135lbs

then I surrendered

After doing "DT" twice before scaled down to 135# I was determined to do it as RX'd, and only got 30 seconds slower than when I did it with 20 less pounds!

"DT" as RX'd, 20:15.

21/M/6'/165#

F/45/5'2"/130

am - 45 min run

pm - scaled DT (rnd 1&5 65#, rnd 2-4 55#)
15:18

125#-5 rds.
14:43

This is one of those workouts where, in my younger, dumber days (last month), I would have said, "Oh, this looks kinda easy. I will try it at 135#..."

FRAT

My lower back is sore because the CFFB but still i cut 9 minutes

As Rx....13:48

Bg hugs to The FRAT!!!

29/m/184

BS form work, 5-5-5 @ 200-200-200

30:00 rest, then DL/burpee WOD from '08 Games:

5 rounds for time of:

5 DL, 275
10 burpees

4:52, PR by 2:55

28:33

135#

155 first round then had to scale it to 135

my back was like oh no we dont, not after Tuesday, and I was like oh yes we do... so we had to compromise and drop the weight some...

Next time 155 all the way

19:47
m/27/5'7/165

As Rx'ed 18:13
miss loaded the bar at 185# for the 1st round. Corrected it on round two. Good workout. Godspeed DT.
Angel

as Rx
11:21.59

M/22/177/5'5
As Rx'd in 15.47
Not very happy with time. Been crossfitting serious since june after getting level I cert in April. Previously was a competitive bodybuilder

M/43/185/5'9"
Scaled to 135# - 19:38

no HPC due to wrist sprain, so didnt time...
rest scaled to 135#

135
3 rounds of
9 dead
6 hang
3 press

25 min

19:31
135-lbs.; finished first round of dl and hpc with 155-lbs.

Used three bars
Deadlift 155
P.Cleans 115
P.Jerk 155(Behind neck to keep the shoulder happy)

22:05
Much better form on the P.Cleans. Did 135 for all last time and it got really sloppy.

95#

18:15

"DT" time - 31 minutes

Have to say very disappointed, scaled down to 105#

Set 1 12-9-6
Set 2 12-9-4 Fail
Set 3 12-9-5 Fail
Set 4 12-9-6 (drop to 95#)
Set 5 12-9-6 (still @ 95#)

By the time I got to the push jerks my legs and forearms were spent.

75# - 14:29

As RX'd for first two rounds.

3rd through 5th round:

Deadlifts = 155 lb
Hang Pwr Clns = 135 lb
Push jerks = 135 lb

14:37

Trying to do Crossfit, but it's a little intimidating. I did todays work out at 85lb for 18min. Kicked my but but I like it!

#451...keep it up! You won't be sorry.

You'll get into the best shape of your life!

As Rx'd using 95lbs - 24:30

M/25/155

Did 3 rounds with 155#

22:32

Tough WOD! Grip certainly is a factor during the hang power cleans. The sweat makes slipping hard to avoid.

Scaled to five rounds at 95. 13:23 I think

broken sets with some scaling:

round 1) as rx'd with 165lb (oops)
round 2) as rx'd with 155lb
round 3) DL as rx'd, HC 135lb, PJ as Rx'd
round 4) same as 3
round 5) same as 3
total time 28:30 (PB) beat old time by 5 minutes

Somer: f/29/140/5'7": scaled to 77lb in 22:20

19:15 ad rx'd

16.05 wanted to be under 15 mins

PR BY 2 MINS

Subbed 95 lbs
Score = 16:09

2:28.78
2:57.30/5:26.08
3:45.94/9:12.02
3:39.54/12:51.56
3:17.85/16:09.41

M/24/5'9/190

"DT"

TIME: 21:18
Shouldve, couldve been 17-18ish but I didnt get my chin out the way of the bar and bust my lip on the 2nd PJ rep , stoped to clean up the blood and ensure I didnt loose any teeth

Scaled to 135#
I hate to scale but I want the intensity more than the glorious "as RX'D". Perfect form and the rest will follow eventually.

DO WORK!!!

M/25/185/5'11"

With a partner switching after each excercise:
43:39
44:44
as Rx'd

with 95lbs
11:50

15 mins

scaled down to 135# and glad I did. Grip completely deteriorated by 3rd round.

Rounds and reps as rx'd, but scaled weight to 95#.

17:03

Almost a minute faster than last time. Hang cleans are the tough part.

24:33 as rx'd

8min PR

"DT" as rx'd

10:08

PR by :04! Straight gassed at the end of this one. I kept pacing myself at under 2:00 per round. It's amazing how quickly these consecutive lifts get you sucking wind.

#464 Hang cleans are DEFINITELY the hard part, Matt! My grip was about ruined by the fifth round.

Scaled to 95#

19:16

M/35/67"/165

Hamstring locked up at start of 4th round deadlifts, clock stopped at 10:00. As rx'd to that point

As Rx'd 3/5 rounds. 16:30 Harder than I thought it would be.

Tough - Not Feeling It:
Did Reps and Weight on WOD - running times
1st Round 4:40
2nd Round 12:40
3rd Round 25:00 little to no hop
4th adn 5th Round just did the deadlifts.
Total Workout 25:50
m/30/6'7"/222

5 rounds of:
65 12 reps
45 6reps hang cleans, bad form, still need practice
65 6 reps so

Was not able to do the full WOD only 3 and a 1/3 rounds because I got to the gym late and they were getting close to closing. Scaled back a little for Hang Clean and Push Jerk (135). And I accidentally did Push Presses instead of Push Jerks. In summation I did a completely different WOD than RX'd, but I am going to post my time anyway because this is my reference for the next time I do this WOD.

3 rounds plus a 4th deadlift

DeadLift 155
Hang Clean 105
Push Press 105

Time 27:12

Maybe by next time I will be able to do all 5 rounds as RX'd in the same time or less.

38/m/5'11/165

103# barbell and only 4 rounds
8:13

19:00

5 rounds scaled
135# DL
95# HPC and PJ

21:52

135 on deadlifts and hang clean...115 on the push jerk.

rx'd 10:08

All rounds
11 DL, reset grip, 1 DL > 8 HPC, reset grip, 1 HPC > 6 PJs

m/37/184/5'11
Becuase of broken sets with HPC and setting bar down between each exercise I ended up doing many extra regular power cleans.
23:32

Damnit I just realized I misread the WOD and did full powercleans instead of HPC.

1st rd was w/155
Rest of it was scaled to 135

19:21 - Better than my list time, couldn't find it but I know it was 30 - something.

DL's and PJ's went unbroken. PC's went in sets of 5 transitioning directly into PJ's. Took waaaay too long of breaks.

48 / 178

as rx'd

As I was lowering the 6th PJ in the 4th round, I felt someting in my lower back go. I was not able to do round 5. I was on a nice track to PR. However it was not to be. This is my first weightlifting injury since my first cert back in Nov '07. I'm ok with that. I guess doing the Chipper from Hell (last WOD at the 09 games) yesterday didn't help this at all, being fatigued and all. Yesterdays w/o wasn't fun at all.

used 55# except for last push jerk which was 45#.

16:30

M/160/21/5'10"

As rx'd 16:40

Really tough one for me. Had to do all the cleans in singles.

I've taken one month off of training for a little R&R.

Its FANTASTIC to be back

as rx'd

14:33

Scaled to 95lbs,

21:18

a new worst 24:03 of my life as rx

16:06 with 125#

27/m/185

Scaled to 115lb

15:38

19:36 scaled to 135#

95
135
135
135
155

25 minutes

26:37

Five rounds for time of:
125 pound Deadlift, 12 reps
125 pound Hang power clean, 9 reps
125 pound Push jerk, 6 reps

Scaled to 135# for all exercises. Made the mistake of doing each exercise separately until the final round. Too many extra reps in there. Will be smarter (and stronger next time).

27:19

m/215/30

10:05

58/M/199 - scaled to 115lbs - 18:08

48/F/125 - DLs @ 95lbs, HPCs & PJs @ 42lbs - 17:18

Jordan (2nd CF wod) - 11:28 - scaled to 65lbs

F/38/125
DT with 95#: 19:45.
HPC were much improved since last time this came up but still the most difficult part. Did split jerks for all. Mentally a very tough wod for me.

11:26

115# DT at CF Avalanche

Very disappointed with this time. I am much stronger than when I did this in April. I was talking to the cool coaches Travis and Myles way too much during the WOD. It was almost a walk in the park. Last time it was hard at 15+ minutes with the same weight.

Then... Myles told me I would have do the RX'd weight next time. Now I'm scared. Back to my Globo for the next WOD.

m/48/177

Started off with 1 hour of BJJ training. No roll time - just worked on some new techniques tonight. Immediately after BJJ I did the following:

Five rounds for time of:
Deadlift, 155 lbs, 12 reps, 0:20/1:02/1:11/1:11/1:04
Hang Power Clean, 155 lbs, 9 reps, 0:39/1:11/1:53/1:46/2:12
Push Jerk, 155 lbs, 6 reps, 0:43/0:44/0:51/0:49/1:12
Total 16:49 (PR)

Did this wod in 19:33 on 090414. Deadlifts were completely unbroken. First set of hang power cleans was unbroken; subsequent sets broken 5-4. First four sets of push jerks were unbroken; the fifth set was broken 3-3. Had a second bar set up and did my push jerks from a rack.

Cooled down with some selective stretching for my lower back.

My son did the following version of the wod:

Luke
m/13/120
Four rounds for time of:
Power Clean, 105 lbs, 10 reps
Total 8:00 (approximately)

Luke also had football practice today - way to go, son!

My wife did the following workout today:

Becky
f/50/135
Three rounds for time of:
Pull Ups, Assisted, 2" Green Band, 10 reps
Squats, D-Ball, 20 reps
4:50

Good going, Mama!

My daughter Brittany took the day off.

Scaled to 95#. Time: 17 minutes. Grip/forearm gave out in third round.

AS rx'd:

11:12

85lbs
13:16
33-120lbs

DT
scaled pack
115#
5 rnds.
26:00

RX'D 19:03
M/21/155LBS

RX:14m31

Buy In: Modified CFWU

5 rounds at 55 lbs

Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps

11:41:21

No Cash out

M/40/173

Deadlift Rx'd, hang clean and push press 95 pounds.

Five rounds in 13:10.

9:00 as rx'd

47 - 6' - 210#

As RX'd:

12:52

155lbs/5'6"/22yo

15:32 @ 115lbs (first time)

As rx'd for women 105lbs for all three lifts

27:31

13:14

13:14

35/M/170

18:28 scaled to 95#

HPC's really bother my wrists - thoughts?

37/m/185/6'

18:05
Scaled to 95 pounds

39/m/5'11/195
USAF
5-Rounds-DT-155lbs-RX'd
24:20

Outstanding yet brutal workout

19:07 115#

In honor... First DT.

Wishing I could Rx but that is a lot of # to clean, then PJ.
Mod to 115 for first round... kicked my tail so down to 95. Rats.
1:12/1:21/2:10 wheels coming off/2:24/3:11
Total: 10:21 (66/85)

I'm going to nickname this WOD "the punisher". If I had a rack this would have been much easier (is that fair?) Any break in a set resulted in an extra rep. unless I change grip for DL and could keep going from HPC to PJ. As it was I re-griped DL-HPC (extra DL); any stop in HPC another DL, oh God, any stop in PJ and I've got clean (DL+PC) to get back. This is one WOD you've got to go straight through the sets, rest if you have to between rounds. That said, I want 115 next time, 135 the next. Bring it.

Five rounds for time of:
95 pound Deadlift, 12 reps
95 pound Hang power clean, 9 reps
95 pound Push jerk, 6 reps

17:45

scaled down to 135 (still a heavy weight for me!)

My time: 32:40 (slow time explained in the FRAT)

***FRAT***

I visited CF Brethren today. I tried for the ring Muscle-Up there but didn't get it. It was mostly because I went straight there from work and I'm used to settling in before working-out.

That being said, here's how it went:

We warmed up with a 1250 m row and the damper was on 8?!?
Then we did some stretching.
Then Lee did a demo of the lifts.
Then we found out what weight we were comfortable with.
Then we got to it.

I started out with the RX'd weight but quickly figured out it was too much weight (stupid weak arms) and went with 135. That was my threshold right there! If I was at 24, I probably would of scaled down further.

The atmosphere was more form based then time based so we got alot of rest breaks in between. DeadLifts were easy, HPCs were easy when I was able to double-time them but hard doing 1 at a time. I tend to use my torso more then getting my arms whipped faster is what Lee said. The PJs looked like PPs and I guess I don't know how to get under the bar and stick the landing.

I didn't wear gloves so both of my thumbs are cut, I know now that I'm not as strong as I think I am because I didn't wear my weight belt. Over-all it was a humbling day but the 2 other newbie CrossFitters competing with me was amazed at how strong I am. It comes to show that CF works!

Lee did a ring muscle-up at the end of the day just for me. I wish I can do that...

"PROPS TO THA FRAT!!!"

Franiel

Scaled since I just started Crossfit again last week:

115#
5 rounds
26:48

It didn't help my grip that I went rock climbing before my workout but oh well, what can you do?

Oh and because I must be delusion I pre-planned to do "The Chief" as well after DT. Then did it!
As Many Rounds in 3 minutes of:
3 Power Cleans (135)
6 Push ups
9 Squats
Rest 1 minute and repeat for 5 cycles.
Total: 13 3/3/2/3/2 (62/74)

as rx'd
11:38
Tired, on the range this week, had been up already for 17 hours before the wod, still pr'd it by over four minutes, paleo diet is kicking in!
Can't wait to PR lynne tomorrow!
Semper CrossFit!!!

rx'd 15:44

DMohr 8:54

47/M/184
Modified
135 lbs
24:31

Scaled to 135 lbs.

18:29

a minute and a half better than last time - still crazy-winded though

155# DL 12
105# HPC 9
105# PJ 6

19:55

24/m/5'11"/190

Scale to 105#, 32:00

m/40/5'4"/140

21:36 using 125 lbs (PR by 2:16 with 3 lb heavier weight than previously used)

Ending round times:
1) 02:16
2) 06:29
3) 11:23
4) 16:31
5) 21:36

Good News is that I did not puke, although I sure wanted to.

Scaled
DL: 135#
HPC/PJ: 45#

15:45

m/36/297 Crossfit day 19

Scott m/49/6'/210
115#
16:42

On my own tonight, Janet out visiting parents, missed my motivator.

as rx'd
<25 Min

M/25/64"/161

M/41/6'3"/222

Scaled: 95lbs.

15:09
forearm buster!

m/185/72"

scaling: 185 deadlift, 95 hang clean, 95 push press

rounds and reps as recommended

23:16

tendonitis was pretty bad, and i didn't want to make it worse, so the cleans had to stay down. ditto for the push press - continuing shoulder injury

M/18/150/70"

scaled to 115lbs

10:41

as rx'd

12:15 min.

Back after a couple of random days off last cycle.

100# (pack scaling) 16:01

10:15

CFWU x 3
Pull-ups: 4,3,2,2,2
Burgener Warm-up

WOD: DT Had to scale some weights, same as last time:

5 rounds for time:

1. 12 x 155lb Deadlift
2. 9 x 135lb Hang Power Clean
3. 6 x 135lb Push Jerk

17:13, PR by 4:25!!!!!!!!

M/39/6'1"/250

27/m/6'/168

as rx'ed 35:58. Iron weights, one bar (lots of extra dl's and cleans, no dropping lol)

Considering my HPC max is 175, not too bad. Was thinking an hour, but got it done quicker, I wanted to do it as rx'ed. Last time was scaled to 135# and 30:37ish.

34:06 w/ 115#

Twenty minutes slower than my last effort with 100#, but this time I was very strict about form and lockouts with the PJs. I need to get over some psychological resistance to dropping more on the PJs.

18:20

Too bad not rx'd (not even close). Started with 125# which I was really struggling with and then settled on 115#. Once I dropped the weight the only movement that gave me any trouble was the HPCs.

I really don't understand why I've been feeling so weak lately. I'm not sore - CNS fatigue? I seemed to get stronger as the WOD progressed.

approximately 20 minutes..as Rx'd

Felt a good pull in my lats on the deads....My hanging power cleans are getting alot better...

34:56

155-DL
135-HPC
135-PJ

Oh my the HPC were so freakin slow for me.

30:00...162/189
Scaled to 115#
All DL's unbroken (did 11 reps & rested b4 hitting HPC's). Had to stop HPC's in rd. 2 to tape my thumbs & pinkies which were ready to blister. Grip was hardest part of WOD. PJ's unbroken except last rd. was 3&3.

16:19 Sub 115 lbs

Not as Rx'd!!!

did full cleans and only used prescribed weight for 1st and last rnd (used 135 for cleans and jerks for middle 3 rnds)

19:41

20/m/154/5'8

31/M/6'1"/205

as Rx'd
16:40

27:41

Subbed:

Dead lift: 165# (easier to change plates)
HPC: 115#
push jerk: 115#

Great Hero WOD!

Squat 112 lbs - 12 reps (Hamstrings sore)
HPC - 112 lbs
PJ - 100 lbs

Time: 14.00 Too weak for the real deal today. Maybe next time around!

Well, just noticed something...

16:48... Definitely could have stepped on the gas a bit more in rounds 1-2

135#

5x

15xDL
9xHPC
6xPP

For some sadistic reason, I went in thinking 15 deadlifts... Oh well!

Got told by the gym clerk, a buddy's girlfriend that I couldn't lift in socks anymore! For some reason, 9 months at the same gym, no shoes was never a problem. Oh well.

Go Navy!

Subbed to accommodate wrist injured from doing hang power cleans last week. Couldn't have done 30 reps of push jerks with 155# anyway, even with the wrist at 100%.

5 rounds for time:
154# deadlift, 12 reps
1-pood KB cleans, 9 reps each side
push jerk with 45# DBs
2:04/2:41/3:36/3:28/3:58
total 15:47

DL 155lb, HPC & PJ scaled 115lb
25:42
DL complete sets
HPC 5/4 sets, complete set rd 5
PJ complete sets

5rnds:
130lbs deadlift
110lbs hang clean & push jerk

19:23min

m22/196/100kg

34 yom 215 bwt

bike 6 miles to gym (w/ hill climb)
mobility drills

wod as rx'd: 10:56 pr by 10 seconds

sub 50kg = 13min30 , previously 14min27

sub'd 135lb. 19.36

sub'd 115#

21:14

Scaled

D/L @ 40kg
HPC @ 30kg
PJ @ 30kg

Did this in my garage.

Time 11 min 32 sec. Lot quicker than last time but did it with much less weight (baby weights), so the time does not count. Husband did wod as well after his run.

Good Fun

Although I have been at the gym for 3 nights this week, I feel as if all I have done is talk and talk to management about the ban on C & J and Cleans. They offered us another room (only for a year) but forgot to tell us that they would need it for 2 months later in the year. Back to the drawing board. Have to keep chasing them to get answers. Just as well I'm not shy. Going to call again today, fed up not being able to do what I enjoy. Want to get this sorted!

m/25/6'0"/198lbs

as rx'd...17:53

AS RX'd: 16:47

22:06 the last time. HPC still a weak point.

28/m/78kg

34:42

Very slow on the cleans but glad to have gotten through as rx'ed

Scaled it down to 60 kgs: Time: 17:48

Last time was first series w/ 70 kgs, the rest with 60 kgs. Time: 33:09

Tough one...

as rx'd...27 min 30 sec.

24:06

16:35 rx'd
last time i used 135 lbs.

105# assuming my bar weighs 25#

39:57

pretty sad all in all

As Rx'd

14:04

Bar broke at the end of the 4th round, wasted about 90 secs.

Harder than I thought.

CFWU as RX'd then... Wow!

155# was way too much for me for this workout, but bad form and long breaks be damned. I stuck with 155 and completed the WOD in...

1:00:38

m/42/162/6'

sub 135#: 18:13

f/33/139/5'6"
3 rounds
rd 1 sub 65#
rds 2 & 3 sub 45# for pj: 27:18

10:57 @133#

M/36/5'6/163

5'9/M/160

135x5

27:38

Hard, but got her done!

1st set
115#
2nd set
115# DL
95# HPC, PJ
3, 4, 5
95#

14:39

30 yom, 185 lbs

17:20 as rx'd

was in the 16 minute range last time

First 2 rounds 155# 10:30
Last 3 with 135#

21:02

scaled to 60kg

time: ~30'00

"Porch" lite:

Three rounds for time of:
135 pound Deadlift, 12 reps
135 pound Hang power clean, 9 reps
135 pound Push jerk, 6 reps

Hit my chin hard on bar in third round of push jerks - killed any desire to do rounds 4 and 5.

oops 13:20

m/178cm/89kg/33y
scaled 135#
16:00 (17:32; 10 days ago)

14:15
as rx'd

14:56 last time

19:17, 21:20 last time

44/m/5'9"/165

scaled to 135 lbs
30 min15 sec
prob should use less weight, takes too long

f/23/5'6"/145

105deadlift/60 hangpower clean/60 push jerk. first time hang power clean and push jerk. could have done more weight but scared... need to learn form.

12:45. i can barely type bc my arms are shaking!!! cant wait to get to real weight!

M/49/151/1-1-06

CFSB "b" Cycle 5 or 6

DL 3 x 5

235 x 5
255 x 5
270 x 5 (ties PR)

200 x 10 (tired)

WOD
5 PU
3 Power clean 95#
5 PU
3 Power clean 100#
Repeat until fail @ Power clean

3 Power clean 140 (new 3RM)
Fail after first rep 145 (1RM is 150)

Very pleased with loads moved. Will get "DT" this weekend.

as rx'd 27:45.... last time 51:00

43/168

Scaled to 135 lbs.

Hoping it would take about 20 minutes, not today.

23:28

m/29/5'11/165

rx 16:32

scaled 135 lbs.
21 mins.
m 5'9 170

m/28/6'3"/235

as rx'd
17:34

Just starting on program, not Oly bar or plates.

Subbed

10 rounds
1 pood kb for all moves

19:30

m/28/225/6'1"

11:49 (pr) by 2:30

sub'd 135
15:38

This was harder then I thought I started with 155 which was fine for dl's. I changed to 135 for cleans. After 2nd set I realized that I was supposed to do all three together that one exercise leads to another. After that I dropped to 115lbs. My forearms were swollen after this!

Time 19:38

m/28/5'10/185

25:31 as rx'd

first time doing this one, grip went first, cleans were toughest part

~19 min, workout partner was slowing me down for first 3 rounds, won't let that happen again

m/29/6'4/205
13:31 as rx'd
I hit a wall during the 3rd round of HPC, but made up time during DL and PJ.

definitely not rx'd. I was only able to manage one round at that, and it took 7 min. The rest went a little something like this.

135
135
115

30:48

Any of you sub 20 mofos are badass firebreathers.

Sets/Reps as Rx'd
Scaled to 135
16:37

12:45

Rx'd

11:43, 11:19 last time, a little off the pace

Sub 135lbs

24:30

M/27/212

My hands are killing me, but that was a kick ass challenging workout, especially the cleans.

As rx'd

27:57

last time around. just under 18 min.

this time 23:03

wtf! and was gassed too.

some days you've got it, some you don't.

16:43

m/29/210/6'0"

Scaled first four sets to 135
Last set at 95

20:31

i had to scale the power cleans and PJ's to 145#

everything else as Rx'd

Time=22:40

almost a 5 minute improvement from last time

WAY underestimated myself on this. Too light of weight, didn't have to set the bar down except to regrip on deadlifts until 5th round. Forearms still PUMPED and shaky after 1 1/2 hour later. Up the weight big time for the next time.
65# 7:45
F/26/5'5"/180

scaled to pack, 4 rounds with 40 kg
26:56

M/25/5'11''/190

Cycle 6.9 mi to gym: 27:22.1 (15.1 mph; Min HR 84, max 180, ave 150)

8 pullups/8 dips
core strength
7 pullups/8 dips

WOD scaled to 95 lbs: 19:13.5 (excluding a pause to talk to a friend who showed up... could have pushed the pace more in general, even while working on my form on the cleans)
min HR: 80
max: 192
Ave: 166

Ride 6.8 mi home: 27:35.7 (14.8 mph; min HR 70, max 178, ave 146)

M/32/166 6'1

14:02

scaled
cleans and push jerk to 115

scaled to 135#
19:58
PR by 1:34

Scaled to 135 lbs
13:27

135# 21:29

M/46/5-11/200

Scaled to 135#

18:40

M/33/5'9"/162

3 X 3 min. rounds rope jumping

Workout scaled to 'pack'
13:30

M/28/6.0/260

Rx'd
10:30 PR

First time useing the online training log.

Scaled to 110#
11:15

as rx'd: 25:12, pr by 4:09

M/25/208

as rx'd

10:48, pr by four minutes. flew threw it, will prob pr next time too. love it!

m/26/145lbs
subbed in 115lb instead of the 155... 27min

24/07/09
M/33/80kg
Scaled to 60kg
R1 - 2:48
R2 - 3:14
R3 - 3:46
R4 - 4:02
R5 - 4:12
Total - 18:04

14:18 @ 95.

Back on 18 April, when I was just getting a toe hold in recovering from the deadly Zombie attack, I gritted it out in 24:16. I'm getting strong & fast again. So thankful.

And, I look and feel like me again. Tra, la, la... Prowl. Pounce.

As Rx'd: 24:52

Last time: 31:47

RIP SSgt Davis

As Rx'd
25:00

133#
18:00

as rx'd: 11:41

I enjoyed this one. Jerks were the worst for me.

m/31/5'11/175

scaled to 135lbs

16:18

HPC's were tough

Scaled HCP and PJ to 115. DL as rx'd. 12:07

dl 115
pc + hpc at 1+4, 1+2, 1 95
pj 95
25:44

49/m/145
95#
14:16

Question: is it possible to have a broken set when the objective is based off a continuously running clock? I am under the impression during workouts with continuously running clocks the exercise is not terminated until completion. Help?
scaled 115 lb. 27 min

Scaled 135#: 19:09

Last time Scaled 135#: 21:46

F/140/37/5'2"

95lbs-didn't know what was rx'd for women. Will do 105 lbs next time :)

13:59- Need to work on my hang cleans

f/135/23/5'3"

12:30-ish
used 75 for the first two rounds and 65 for the last three

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT
24/150
WOD as Rx'd

12.57

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Wod as Rx'd

23-230

7:06

Wod as Rx'd

23/230

7:06

First week of Crossfit in over a year.
M/30/5'11"/235
Scaled to 135lbs - 22:03

13:26 as rx'ed

32/m/70"/215

rx'd

37:00-ish (had to use the clock on the wall at the gym, which doesn't have a second hand)

58min with 135lbs

30/m/64kg

using 40kg 13.37

M/24/153 GregAwu

As rx'd (but no bumpers slowed me down a bit)

26:44

45:55 but as prescribed. I thought I might have to go down to 145 as 155 is near my limit for both the clean and the jerk. I was slow but at least I did the heavier weight and got used to handling 155. I need to get stronger and am determined to do so.

Playing catch-up...

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

16:43

Oww! Painfully fantastic! Last time I used 135# in April and my time was only a minute slower. Very happy I went as prescribed!

as rx'd

23:00, my hands kept getting completely soaked, even with chalk. it was humid in the gym today!

Road bike to work, CFWUx1
33:45
In garage at home.

Matt: 44:08 w/ 70 lbs

M/39.98/6'3"/255#

As RX'd
14:14

As prescribed

1:37
2:55
3:37
3:12
3:10

Total time: 14:33

Grip was failing but wrists were really hurting. Consider taping wrists next time. Maybe use wrist wraps.

2 rounds @ 155#
3 rounds @ 135#

22:00

grip kept failing...

23:21 scaled to 135#

M/41/5'11"/185

155#DL, 120# HPC and PJ

27:39

Scaled to 135#

Time 31:55

177/m/73"/15-14% bf

scaled to #110 for all lifts

around 25 minutes

CFWU then Squatsx3reps:225-315-365-365-225

"DT"
12:27 as rx'd:

1:19,2:16,2:41,2:46,3:23

paced myself better this time, but grip limited me on the HPC's. mixed grip on all DL's. rested between each exercise. all sets unbroken except HPC's rnds 4&5.

then leg ext and leg curls. old skool.

later,
b
m/32/5'8-1/2"/170

So, I found your post on crossfit and decided to give your site a try. (I usually use crossfit for ideas of what to do in the workout aspect). I’ve been doing the HIIT/abs in the morning and working out in the afternoon, and I have to say that I can already see results after the week or so I’ve been doing it. The primary reason I believe is the addition of daily HIIT and the diet change."

Check out this great workout program called the

AX WORKOUT

Google... AX WORKOUT

It's a hardcore fat burning workout. Just read the testimonial.

41/M/149
subbed 135 for all

18:20 Hang power cleans broken into 3 sets all else unbroken

M/30/168

Wod done as rx'd 16:15

M/30/6'2"/195

as rx'd

10:50

felt good...

M/21/5'10"/168

As rxd

21:23

as rxd 14:45
chalk couldn't counter the sweat

DT
as rx'd

time = 19:48 (PR)

135#

22:50

Cant believe that my new partner quit on me already, after only 3 WOD's.

27:24 w/ 135 vs
39:15 w/ 135lbs 4/20/09

still a good sweat! m/52/172

48/m/190

Scaled #135 13:54. Minute faster but still need to get weight up to prescribed

12:32 as rx'd.

Done on 7/24 @ 0800

M/40/6'/180

scaled to 89lbs

21:13

15:20

Compare to:
090414 - 16:04

scaled to 135#, worked the hook grip for almost the whole time. 21:09

m's first hpcs! scaled to 55#. 12:00! awesome

My DL PR is 215 im reaching for 220 in the next week or so.

14:24-7/24
2 Rounds=75 LBs
3 Rounds=65 LBs

had to move down due to hang power clean collapse :P

F/20/5'6''
just started doing CF not so long ago and i hate to love it

m/30/5'11"/180

did this on Thurs,just posting late

3rd + deadlifts as rx'd 10:40

had to cut it short to get to work, can't wait to do this one again

scaled to 115#
16-17 minutes

Scaled to 75#
11:34

12:52 with 135# will add a few more pounds next time

M/5'9"/165
Scaled to 140# which is still pretty close to my 1RM at push jerks.
30:44
Rounds:
2:26
4:27
8:16
7:50
7:45

M/24/6'/204

25:37 as RX'd

Did this one at a local gym with a guy who's setting up a new CF here in town. It was very hot and I had sweat pouring down my arms, so I could hardly hold the bar. That made the DLs absolutely murderous - and on the hang cleans my form was horrible. PJs were relatively easy. Gotta try this one with some chalk! I don't think I can RX yet, but I'll get closer. Took about 30 minutes - not quite sure on the numbers.

Round 1 - as RX'd
Round 2 - DL @ 70kg, CL&PJ @ 60kg
Round 3 - DL @ 70kg, CL&PJ @ 50kg
Round 4 - DL @ 60kg, CL&PJ @ 40kg
Round 5 - DL @ 50kg, CL&PJ @ 40kg

hang clean at 95 lbs
push press 135
deadlifts 155

30 mins. was slow but happy with form

M/40/6'/220

1st round w/ 155#. Agitated shoulder.
Remaining four rounds with 135#
16:37

Scaled to 115#

15:00

M/31/190

16.57

Last time 19.50.

Did pack weight of 115 (which is only 5 pounds off my max push jerk) for a time of 21:30. I think. This wod seriously ruined my day.

13:09.25

157LB DL
117 LB HPC, PP

29 Minutes

m/25/6'3''/230

12:17
...tough

Time: 17:20 used 115# for all 5 rds
[previously : Time was 21:10. Used 115# for rds 1 & 2, then 95# the last 3 rounds. ] Improving

Right wrist started hurting again by round 4. I need to get that looked at I think.
Brutal workout as always.

Almost all rounds done as:
11 Deads
1 Dead / 5 Hpc's
3 Hpc's
1 Hpc / 6 Push Jerks

11 Deads and Push Jerks all unbroken.

Rd 1- 1:47.60
Rd 2- 3:15.23
Rd 3- 3:50.92
Rd 4- 4:18.64
Rd 5- 3:28.93

Last time: (090414) 17:15

Total Time:
16:41.32 (PR)

as rx'd

last time: 28:41
this time: 18:17(pr)

RX'd with 115#:

19min

M/31/5'9"/152

Scaled down to 135, since I weigh less than the rx'd weight, and can't do reps of push jerks at 155.

30:35 Ouch

22 minutes

1: 135
2: 125
3: 115
4: 105
5: 95

PRETTY TOUGH. next time will do DL's at 155 lbs and scale the rest.

Scaled to 135#

18:23

Done 7/24/09
Time: 12:19
Weight used: 115#

34yom / 206lbs

Puppy/Pack:
Five rounds for time of:
70 pound Deadlift, 12 reps
70 pound Hang power clean, 9 reps
70 pound Push jerk, 6 reps

18:41

Scaled up midway between my usual puppy and pack, which resulted in a much longer time. Good workout, though. Still working through some form issues that run pretty deep.

m/40/6'0"/192

sub'd 95#

10:40

19:03 @ 115 lbs. Could have done more, but wasn't sure about my push jerk abilities with a higher weight.

Haven't worked out in 4 days so was a little loose in the beginning, got my power by the 3rd round. I was just doing full clean and jerks 6 times, than just cleans, than just deadlifts. Definitely enjoyed this one.

m/26/6'3''/222

as rx'd
21.45... those cleans were hard but i like the heavy weight looking forward to tomoroe already.... lynne my love...

subbed 45# bar

11:05

cfwu

scaled to 115

1st set unbroken

sets 2-5 broken except dl

Dang...
Josiah: As Rx'd 21:12
Julie: 65 lbs 20:12

Scaled to 95lb, 11:25

M/29/6'4"/200

Rx'd

29:03

95 lb 11:25

24:05

scaled to #135

155 deadlifts and 100 for cleans and pushjerks. Next time 115 for pushjerks. clean form sucks.
15:00

Scaled

115# deadlift
95# Hang Clean
95# Push Jerk

Could have gone heavier on push jerk, but was nervous to because I have never done it before

m/21/5'10/150
first time doing "DT", tough stuff

as rx'd in 25:55

Scaled to 75#; 22 mins. Next time should bump everything up to at least 85. DL could go full strength, HPC could maybe go 115, and PJ could maybe go 95, but doubtful for full 5 rounds.

m/20/167/5'9"

as rx'd: 19:53

M/31/185/5'10
90#, 13:20, light on weight, 1st xfit in 4 months.

15:01 #65

prev 21:34 #85

115#

20:32

m/21/5'10"/168

As rxd

21:16

17:36, had to drop to 135 after the first round due to time constraints. Still felt heavy on the jerks...

f/35/122/5'4

deadlift 115
hanclean 70
pushjerk 70

22min

M/38/250/5'11
1st rd as rx'd
2-4 rds 135lbs
20 minutes on the nose

M/43/214/5'11

Dropped weight to 135 lbs. I feel I could do the rx'd for the push jerk and DL's but my HC's were my achilles heal for this workout.

5 rounds x 135 lbs

17:21

Scaled

115# deadlift
95# Hang Clean
95# Push Jerk

22:33

Could have gone heavier on push jerk, but was nervous to because I have never done it before

Scaled

115# deadlift
95# Hang Clean
95# Push Jerk

22:34

as rx'd

12:33

Couple days late:
PJ - 95 lbs.
HPC - 105 lbs.
12 L-pullups sub'd for the deadlifts (injured back doing the max's Tuesday.
Time: 24 minutes.
Tough WOD - very little breakfast prior - felt dizzy a little.
Thankful to complete it.

47 minutes.

Completed first set of deadlifts and cleans at 155, then had to scale the rest of the workout down to 135.

M/40y/68"/158# GEORGE

"DT" scaled to 115#

Last time: 34:15
This time: 19:46

A pretty big 14:29 improvement! I had to scale back because my PJ 1RM is only 140#, but perhaps I'll try this at 125# or 135# next time.

scaled to 60kg:

28min

3 rounds in 14:33

M/35/190
6 rounds (lost track)
13:23

F/32/125
65lbs
12:34

20090726 0900hrs
WOD090723: 'DT': 5rds for time of 12 DL, 9 HPC and 6 PJ (70kg)
As rx'd in 26:34 = 3:41 + 6:51 + 5:56 + 3:48 + 6:16
I think I could have paced a little better.

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps SUB 135 pound
155 pound Push jerk, 6 reps SUB 115 pound

25:37
-------------------------------------------------------------
Compare to 090414

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

54:12

19:10

M/37/150

@ home, as rx'd, 27:39

as rx'd 25:23

Brutal, my form deteriorated and I ripped two calluses and left blood all over the bar, if I had a gym where I could've used chalk I might have been able to shave off a couple of minutes. Alot of respect for anyone who can do this one under 20 minutes.

As Rx'd

17:43

Gross!

Scaled:
Did the deadlift with 40kg and the HPC and PJ with 20kg.

Time: 13:57

Geweldig Es!

As rx'ed

14:40

(Forearms fried!!!)

@thesweatbox

scaled to 145#

30:16 kinda died

17:28

Scaled to 135#, felt a back tweak in round 3 so played it safe at that point and finished up with some pull ups instead.

21:40

20:17 reps as rx'd.

Weights scaled:
Rounds 1-3: DL @ 155, HPC @ 135, PJ @ 115
Rounds 4-5: DL @ 155, HPC & PJ @ 115

m/29/6'1/192

as rx'd

10:58 pr!! by 5 minutes!!

17:42 115# (dropped to 115# from 135# when I hit the push jerk - probably took at least 1 min to swap out plates)

41m, 72/220
RX'd (should have scaled)

3rds in 13:45...broke me mentally & physically

4th DNF in 3 years, very humbling, needed partner to push-thru

Deadlifts and PJs easy at this weight. Need to practise cleans from the hang position.....

subbed 58kg bar and 4 rounds.
31:08 (crap!)

15 mins, subbed 145 lb for 155 on all exercises, lost count in round 3 (or 4?) but I'm pretty sure i only did four rounds (there is a possibility i did five). next time, ill bring a pencil and paper

As Rx'd 16:42

DL and jerk unbroken. Hang clean 6/3, 5/4, 3/3/3x3

RIP DT

DT

Pack

Deadlift 115 X 12
Hang Power Clean 115 X 9
Push Jerk 115 X 6

23:46

M/28/5'5/153

Scaled to 85#:
9:29
I feel like a pussy

DL 90 lbs
HPC 75
PJ 85

16:22 PR

love this one!!

DLs as RX'd, cleans as RX'd for 2 rounds and 3 rounds at 135lb, "jerks" (push presses) at 135lb for 2 rounds and 125lb for 3 rounds . 32:56. Real bad today, not sure why.

5 rounds:
155lb deadlift x 12 (unbroken)
155lb hang power clean x 9 (mostly singles)
155lb push jerk x 6 (mostly doubles)

30:16 7/27/2009 (dl unbroken)
26:49 7/23/2009 (135lb hpc/pj, dl unbroken)
22:25 4/14/2009 (126lb hpc/pj, dl & pj unbroken)

27:10 rx

weight 230 age 27

12 min flat

135lb for all. Yes, I'm a pussy.

Still hard, but should've manned up for the 155lb. Next time.

95lbs, grip still weak.

15:42

105 lbs next time.

Got a cycle behind. Just got back from Tahoe Tournament. (Went 3-1, finished 5th)

Scaled to 115, reps and rounds as Rx'd. 14:16.

Partial effort week: tired from tournament and need to recover. Also have my Level 1 coming up Saturday and Sunday. Looking forward to it!

DT WOD
Five rounds for time of: 15:25 PR
135 pound Deadlift, 12 reps
85 pound Hang power clean, 9 reps
85 pound Push jerk, 6 reps

This was my first time doing all three moves. Thanks to Donny of Mt Baker Crossfit for showing me how to do this moves correctly. Now that I know how I'll try DT as RX'd next time.

m/36/155

as rx'd 155#
17:44

21:50 with 135

geez forgot to post 13:37. PR

Scaled to 5 rounds with 115#
12 Deadlift
9 Hang Power Clean
6 Push Jerk (Press)
Time: 28:14

[B]Tschanzy 47m 164 LBS 5'9"[/B]

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
SCALED 135 lbs HANG POWER CLEANS the hardest. 1ST for this so a new [B]PR 24:41

25/m/205lbs

16:45 as rx'd

F/29/170/56

40kg

12:40min's

Should have gone heavier. Last time as Rx'd in 18min's.

22 minutes

Used 125#

29:50 as rx'd ... 13 minutes faster than my first attempt.

"DT"

Five rounds for time of:
50 pound Deadlift (using dumbells), 12 reps
20 pound Hang power clean (using dumbells), 9 reps
20 pound Push jerk (using dumbells), 6 reps

19:05

as rx'd

27:39

As Rx'd 19:50.

Form on hang cleans and push jerks could have been more consistent. Some good, some not so good. My lack of wrist/elbow flexibility probably didn't help. Nor my fatigued grip. Now I'm making excuses....

First day back from holiday.
3 rounds with 155p
started slow took a little more than 14 minutes.

C-
105#
11:18

Male, 29yrs, 198lbs, 6'1
16:40 grip went fast.
PR 16:17

m/38/185

rxd 13:44. Wrists cashed

Jeff @ home
14:00

14:59 rx'd

PR of 2:43, but I could have done better if it wasn't my 4th day on. Ah... excuses

Five rounds for time of:
135 pound Deadlift, 12 reps
95 pound Hang power clean, 9 reps
105 pound Push jerk, 6 reps

I suck

Theresa: 13:03 @ a measley 75# but a 5 min. improvement over previous effort. Kept the bar in hands as long as possible from one skill to the next.

M/23/161/6'2"

Sorta mixed this this one up:

DL: 155# 15 reps
HPC: 125# 9 reps
PJ: 125# 6 reps

12:53

95 lb
16.26pr
last 30.26
increase wait next time

26:00

sub 50kg
18:00

F/150/24

sub'd 65# all sets unbroken

~18:00, down from 22 I think? Should probably move up to 75# next time!

did it with #135 in 12:08. Should have done it with #155

27:09 as rx'd

07/28

33:40

Modified:
155# DL
105# HPC
105# PJ

Did 16:24. Had to break up the HPC, rest were unbroken.

Last time did with the same weights in 23:27, so pretty good improvement in 3 months.

Next time need to scale up to at least 115#.

Did this @ 185 instead of 155. 11:36.

first round: 72kg
rest: 64kgs
25:30

M/37/6/87kg

23:40 scaled HPC to 6 instead of 9 reps

M/35/6'/206#

Done on 7/30/09

Did 140# DL and 100# Clean and Push Jerk

15:47

40/20/20 kg
13:57

6:20

3 rounds only 15 mins

As Rx'd: 27:02
Last time scaled and over 38min

CFWU.

DL@155
HC&PP@135
23:23

m/30/5'10/205

subbed 135#
13:20

as rx'd

14:31

PR by 2 1/2 mins

m/24yrs/235lbs

200lb deadlift with a twin cable stack (dumb)
DB Hang Clean and Push Press with 50lb DB's

8:49

I was restricted to hotel equipment...dumb

m/35/5'9/177

CFWU - 3. Reg except 12 pushups instead of HSPU 3rd. Superman. Burgener.
28:45 as rx'd
HPC better, esp when I got a good dip down thighs. Seemed to help w/shoulder ext.
4/14: 37:10 and couldn't do last set of HPC at 155. Only 3, then remainder at 135.

3 rounds with 60k bar.

9:31mins. Will go for five rounds next time.

male/20/5'9"/160

did first set with 155, then dropped to 135 for last four - ~22 mins.

Brand-X Scaled
3 Rounds, 45 lbs

6:03

Will definitely add weight next time!

WU
as rx'd
42:31
completed 090731
090421 - 37:14
M/47/190#/72"

30-m 168

1545

did the first round with 155
but scaled down to 135... would of took me way to long

Had to change the weights so I could quickly change plates between deadlift/power cleans, and still do the push jerk.

176 deadlift
132 power clean
110 push jerk

27:37

[27:37]

rx'd 10:09

Scaled to 65 lbs in 22:00 min.

As Rx'd 18:59 (PR by over 6 mins)

Cant remember exaxtly, but as a indication for the next time i think about 18 to 20 min.
Used a stone which definitely had no 155 pounds.

Moritz from Germany

Scaled to 135. 19:47

Last time:
Scaled to 120. 20:18

EJ
M/36/170
16:50 AS RXED
EJ

rxd
21:48

M/40/196/6'

As rx'ed
22:16

19:00 (scaled to 135lbs)

M/39/5'8"/145lbs

AS RX'd (155#)

23:11

m/5'9/174

14:24 Rx'd

3 rnds w/ 135#
11:04

80,80,70,70, and 90#'s
in about 20min

40/M/191--Denver CO
As Rx'd: 21:17

As rxd = 34:17
Slow time but this still kicked my butt.

34 year old male, 204 lbs.

15:31 (PR) Scaled to 135 lbs. Last time was 17:04. This new time is going to be tough to beat. First round was a sprint, only stopping once towards the end. Good tough workout. Again grip was smoked. Don't scale next time but expect much longer time.

started at 155 - 1 round did to 4 hang cleans.

Scaled down to 135 - In 5th round quit with 8 hang cleans and push jerks left... embarrassed

13:40 ending time

43 yom 204 lbs.

1 mile run WU= 9:11

115 lbs.

29:05

As Rx'd 25:33

DT - modified
21-15-9 (155#)
dl's
hpc's
pj's

15:56

as rx'd
26:20

as rx'd

18:41

(4 minutes slower then last time... but this was after my holiday....)

As Rx'd
18:55

12:05

scaled to 135 pounds

19:36

Cfwu x 2
As rx'd. 24:10
1)3:21
2)5:18
3)5:15
4)5:37
5)4:37

M / 25 / 175

09:40

SUB 115# dl
SUB 115# hpc
SUB 115# pj

21:41
previous 22:30

M/31/201/5'10
"DT" time - 23:27
Sub:115lbs Rx'd reps

F/26/183/5'6
"DT" time - 13:00
sub:50lbs rx'd reps

CFWU x3
Burgener warm-up
WOD: (18)min

*I used the rx'd 155lbs, but sub'd power cleans for hang power cleans after first round. This was my first time with "DT" and I was completely gassed!!! Can't wait to try it again!

29/m/185

as rx'd: 16:36; PR

31/m/162/5'6"
25:28

Fasting continues...

m/37/190

my first time as rx'd...it took me exactly 28:00

Need to improve my overall strength but very pleased about completing it as rx'd. Very very difficult physically and mentally.

M/27/6"/168

Man, DT is brutal. I'm very pleased with the improvemnt over last time though.

I did round 1 with 155, than 2-5 with 135- completed in 17:40

compared to (april 17, 2009):

Scaled to 135, lots of broken sets and the forearms and hands are torn to shreds.

19:40

M/27/155 lb
as rx'd 17:55

45/m/164

As Rxxxxxxxxxxxxxxxxxx

31:29

pretty good, just getting better from the flu, PR by seven min, hang power cleans very tough

33/m/175

SCALED:

115#

11:55

First day trying out Cross fit. Used to be pretty freaky until I gained those last 40lbs. So now I am standing at a 5'7 278. Did a lot of power lifting so this one really played to my strengths thats why I jumped in with this. did 155 5 rounds in 17 min 35 sec. But toward the end my hang cleans were more like power cleans.

25/m/195
wOw...

155 lb Deadliefts, 12 reps
135 lb hang power cleans, 9 reps
135 lb push jerk, 7 reps

All in 37min.

Second ever crossfit workout, did this in the p.m with weds wod in the a.m

Wieght scaled at 65kg as 70kg was tearing the stitches in my finger

Time- 13 mins 40sec

Feeling the pain today, cant wait for the next one

As rx'd (#105): 14:53

M/6'4/230/21

Scaled to 115lbs

12:48