December 3, 2009

Thursday 091203

Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps

Post time to comments.

CrossFitChristmasCard-watermark_th.jpg

Enlarge image

CrossFit Holiday Cards


Row Training with Peter Dressigacker of Concept2, Part 3, by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]


Jonny and Helzy Smythe, Elite 400 CrossFit Northern Ireland, Affiliate Preview video [wmv] [mov]

Posted by lauren at December 3, 2009 5:00 PM
Comments

Great WOD, thanks Coach G!

Comment #1 - Posted by: bo_D at December 2, 2009 5:02 PM

This more like it!
I can do this without ruining my shoulders more.

Comment #2 - Posted by: Jacob at December 2, 2009 5:02 PM

15:42 That one hurt.

Comment #3 - Posted by: Jon at December 2, 2009 5:03 PM

BOOM!!!!!

Comment #4 - Posted by: Michael McCoy 5'11" 170 lbs. at December 2, 2009 5:03 PM

this is a puke'r. Many many pukes will happen from this WOD. I hope not to be one of them.

Comment #5 - Posted by: yorticus at December 2, 2009 5:09 PM

As I look at the photo of the Christmas card, I can't help but think that the kettlebell would completely destroy Mr. Snowman as he brings it down.

Great Wod. ouch.

Comment #6 - Posted by: Paul Szoldra at December 2, 2009 5:14 PM

ahhhh now this one i can understand!!!

Comment #7 - Posted by: Streeter at December 2, 2009 5:17 PM

WOW!!! Thank you Coach, thank you!

Comment #8 - Posted by: TREVOR BROWN at December 2, 2009 5:21 PM

Frick-in BADASS! Love the Cards!

Get some...

Comment #9 - Posted by: DJ at December 2, 2009 5:25 PM

wow! this one gonna to tough!

Comment #10 - Posted by: 11381/29/m/5'7/155 at December 2, 2009 5:31 PM

is the run un-weighted? lol

Comment #11 - Posted by: 11381/29/m/5'7/155 at December 2, 2009 5:32 PM

LOL at ^^^

Comment #12 - Posted by: Justin at December 2, 2009 5:36 PM

Gonna have to row 1k. Running in 10 degrees then power cleaning in a heated gym is begging for pneumonia. Looks like another brutal one.

Comment #13 - Posted by: Evan at December 2, 2009 5:49 PM

#6...

I was wondering the same thing...where would it go? But LOVE that he's got a pipe while he CFs!!

Comment #14 - Posted by: sakura at December 2, 2009 6:02 PM

Wait - is this 800m WITH 155# weighted?

; )

Comment #15 - Posted by: Chas at December 2, 2009 6:13 PM

Every workout on here is genious and awesome! Crossfit is the best....no complaints.

Comment #16 - Posted by: Mwhite at December 2, 2009 6:17 PM

50# dumbell thrusters
pullups with assist 60#

Comment #17 - Posted by: abr at December 2, 2009 6:30 PM

just did one similar to this one.

4 rds for time of:
400m run
15 power cleans, 155#
15 ring dips

time - 16:05 i believe. dont have my journal with me. it sucked, my upper back was destroyed for a few days.

i'm doing fran tomorrow instead. i missed her the last time she came up. i was hoping my fran tshirt would get here before i did it but it doesnt look like its gonna happen.

Comment #18 - Posted by: jake at December 2, 2009 6:41 PM

Hopefully we don't have to do these dressed as snowmen...like the picture!!

Comment #19 - Posted by: newbie at December 2, 2009 6:41 PM

how far is 800 meters half a mile?
And were talking sprint right?

Comment #20 - Posted by: Max at December 2, 2009 6:47 PM

#20 and anyone else new to here....
That is not a question to ask in the forums. Use your brain! grab a calculator! Read the FAQ!
And as for the running...if it says "For time", that means you want to do it as fast as possible. Take that however you want.

Comment #21 - Posted by: d.dot at December 2, 2009 6:52 PM

#20. eight hundred meters is half a mile yes. you are to do the entire workout as fast as you possibly can; so if that means sprint a mile and a half, then sprint a mile and a half. for me, i pace myself on the run and "sprint" on the cleans. for others to achieve their best time, they allocate their energy differently. it's up to you. complete the entire workout as quickly as you can while maintaining health safety.

Comment #22 - Posted by: MoisesDelMar M/26/165/5'8'' at December 2, 2009 6:54 PM

what do you think the snowman pukes?

Comment #23 - Posted by: Pete at December 2, 2009 6:56 PM

Whoooo!!

Comment #24 - Posted by: Nick-CFC walpole at December 2, 2009 7:03 PM

Very cool, can't wait to be destroyed by this one.

Comment #25 - Posted by: AD at December 2, 2009 7:04 PM

Way ta go d.dot lets steer people away from wanting to get help and doin crossfit. Ya maybe they could have got a calculator or read the FAQ, but god forbid someone to ask a question on here! If that is a response that shouldn't be on here then what is yours....and the 400 comments from yesterday arguing whether or not to use a db on one arm pull ups! This is to aid and help people "forging elite athlete" not get mocked!
Think about it!

Comment #26 - Posted by: RainDrops at December 2, 2009 7:10 PM

Anyone know a respectable time for this one?

Comment #27 - Posted by: Exodus813 18/M/6'0"/175 at December 2, 2009 7:19 PM

Love the snowman w/ the KB! This one will be a killer.

Comment #28 - Posted by: Heather L at December 2, 2009 7:24 PM

Thank GOD they're power cleans! I might have a chance of doing this as prescribed. Not fast, mind you, but hopefully as Rx'ed.

Comment #29 - Posted by: JuliePlatt at December 2, 2009 7:35 PM

I think the snowman with the kettlebell would have an easier time if he wasn't smoking a pipe. Then again, Crossfit has never been "easy."

Comment #30 - Posted by: Frosty at December 2, 2009 7:55 PM

Shoulders get a rest thank god.
looking foward to this

Comment #31 - Posted by: justin k, 5' 11''/152/18/M at December 2, 2009 8:06 PM

#27
I'm guessing a decent time would be around 15 minutes for a slow runner. I can power clean much faster than squat clean and can definately do 21 in a minute @ about 1 per 3 seconds. Plus a slow 800m of 4 minutes gives you 5 minutes per round.
I'm going to aim for sub 12 minutes with 2:30 for each 800m

Comment #32 - Posted by: Travis 23/m/5'9/195 at December 2, 2009 8:07 PM

How many people here sub crossfit days for regular body building workouts during the week, just to keep the pounds on?

Comment #33 - Posted by: aajj at December 2, 2009 8:56 PM

#33.... Ha!

Comment #34 - Posted by: justin at December 2, 2009 9:04 PM

30/M/5'10"/149 (MTN WARRIOR)

155 is more than my body weight, ouch! this week is big man week seems like to me. LOL! I am scaling down this one some some.

SANTI

Comment #35 - Posted by: Santi at December 2, 2009 9:06 PM

#35 Santi, YES. Indeed big man week. At 195 lbs, I'm loving the pull-ups and enjoying the running :)

#33 aajj, I do some strength and olympic lifting training some days. I tend to be strength biased (not bingo's CFSB program, my own) and it works well for the transfer effect of being stronger than the average crossfitter during METCONs and competitions.

Comment #36 - Posted by: Herm at December 2, 2009 9:13 PM

"I'm going to aim for sub 12 minutes with 2:30 for each 800m"

Comment #32 - Posted by: Travis 23/m/5'9/195

Video that!

Comment #37 - Posted by: Herm at December 2, 2009 9:15 PM

^^^ Seriously! I second that! If you can maintain a 5 minute mile pace while stopping every 800m to do 21 PCs at 155# you're a machine and will probably win the games next year!

Comment #38 - Posted by: Jesco 29/M165/5'9" at December 2, 2009 9:29 PM

Great Pic!

Comment #39 - Posted by: Samuel.L at December 2, 2009 9:32 PM

Awesome Pic!

Comment #40 - Posted by: Samuel.L at December 2, 2009 9:32 PM

0:18:52 that one hurt!! But felt good once done

Comment #41 - Posted by: Spin at December 2, 2009 9:54 PM

Hey Herm,

I did yesterday workout this morning, I am greatly Improving in my thrusters, and i guess if i should would have use a belt to hold the dumbbell and more time I would have completed the workout, when the workout comes around again, I should be good to do the WOD as RX,d as far as today's workout, I think i might scale to 135, 135 still alot of weight or try with 155 and take my time, sucks to be a small dude this week, but this week is Sucky sucky fun! HAHAHA! I wonder what's tomorows workout considering the fact that it is big man's week.

Santi

Comment #42 - Posted by: Santi at December 2, 2009 9:55 PM

#32

Yeah, I look forward to seeing that. 2:30 for 3x800M (with no stopping) - sure if you are a decent mid distance runner, stack on 21 155# power cleans (with zero rest) in 60 seconds each? Zero chance of that happening. Not going to see many people under 15min on this one.

Comment #43 - Posted by: grambo at December 2, 2009 10:06 PM

#33 Aajj...and others in the past couple days asking about body building. The CFJ is a hugely great investment!!!!!

There was a good article from a CF box owner who is also a competitive body builder in the CFJ a short while ago, Josh Bunch. Actually, there's been a few. Chastity Sloan has some articles/videos in there as well. I'd start here:

http://journal.crossfit.com/2008/10/competitive-bodybuilder-becomes-crossfitterand-wins.tpl

Here's some pics of Chastity at the Arnold Classic (huge bodybuilding & fitness event):

http://contest.bodybuilding.com/bio/89/

It just goes to show how infinitly scalable CF can be - modified to support anything from Wounded Warriors to Body Builders to grandparents to studs & stud-ettes.

Good luck!

Comment #44 - Posted by: Dave at December 2, 2009 10:43 PM

If anyone does this under 15 min legit I will be extremely impressed.

Comment #45 - Posted by: J-BC at December 2, 2009 10:54 PM

so cute

Comment #46 - Posted by: mabinogi online gold at December 2, 2009 11:04 PM

This workout looks brutal. 155# is my 1rm PC! :P
Love the Christmas cards and the new I <3 Fran shirt. Gotta get me one of those :)
CrossFit Northern Ireland looks awesome - can't handle their accents though (only cuz I'm English lol)!

Comment #47 - Posted by: TriSarahTops - CrossFit Sonoma County at December 2, 2009 11:36 PM

so we have to run 800m in the snow and lift a 155lb snowman?

Comment #48 - Posted by: dave at December 2, 2009 11:58 PM

Well my time was 42:23, I am just happy I got through it!!! and that was just power cleaning the bar!(my first power clean BTW- new at this :)) great one!

F/24/125

Comment #49 - Posted by: SaraBear at December 3, 2009 2:54 AM

(28:40) Scaled down on the PC weight to 100 lbs after the first round. I'm not used to this kind of training but it is absolutely amazing! WHHHHHAT A RUSH!

Comment #50 - Posted by: rick at December 3, 2009 2:54 AM

TM - 223
(M/24/168lbs - 5'7") Krak

As Rx'd 20:19

**Towards the end I had to focus on proper form in getting my arms under the weight and standing up completely. Always seems to me like my speed is sloppy - or maybe that's just what exhaustion feels like**

Comment #51 - Posted by: brandon at December 3, 2009 3:12 AM

m/44/185

as rx'd
28:00

Comment #52 - Posted by: cosmo at December 3, 2009 3:25 AM

As rx'd

21:56

Comment #53 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/180#) at December 3, 2009 3:44 AM

as Rx'd;
37:00

2nd week of CF, I had trouble gripping the power cleans after half way through the first set, was going about 5 at a time after that

Comment #54 - Posted by: DJ at December 3, 2009 3:47 AM

32:42

tuff

27 5'8 168

Comment #55 - Posted by: srod at December 3, 2009 4:18 AM

Yep, this is gonna hurt.

#45 Dave, I just laughed my ass off at your comment!

And I'm thinkin that snowman is winning the games next year...I'm gonna try today's wod while smokin a pipe! Hahaha!

Comment #56 - Posted by: Ja-ronius at December 3, 2009 4:29 AM

Crap I don't have all the weights!! Time for alittle math gonna have to figure the percentage of weight lost then increase my reps by that percentage.

Comment #57 - Posted by: Matthew J. at December 3, 2009 4:36 AM

had to sub: 1000m rowing, and 15 reps of 60kg powercleans, 3 rounds in 29:58 min

Comment #58 - Posted by: Marco m/32/6´4"/200 at December 3, 2009 4:43 AM

35:45
100# PC (21,11-10,7-7-7)
2nd WOD...ever.
m/34/6'/208

Some one tell me this could be A LOT worse (please).

Love this stuff. Some of you set the bar very high, and that is very motivating.

Can't wait to see what tomorrow is gonna be like.

Comment #59 - Posted by: JustinT at December 3, 2009 4:53 AM

M/42/5'11"/175

135# PCs for 1st round; 125# PCs for 2nd & 3rd rounds

29:24

Comment #60 - Posted by: nutfam at December 3, 2009 4:59 AM

For power cleans, they all start from the floor since it doesn't mention hang, correct?

Comment #61 - Posted by: craig at December 3, 2009 4:59 AM

23:10

Comment #62 - Posted by: Gabriel Wright at December 3, 2009 5:05 AM

as rx'd
20:43

Comment #63 - Posted by: joecam 35/M/185 at December 3, 2009 5:09 AM

19:40 as Rx'd

Comment #64 - Posted by: Tyler Scott at December 3, 2009 5:25 AM

As rx'd 18:51

37 M 215lb

Comment #65 - Posted by: shawn hultquist at December 3, 2009 5:26 AM

32/M/190

freaking pathetic

Not as rx'd

took 9 days off after a minor medical procedure.

Cut runs to 400m and cleans to 135#

Stopped after 2 rounds - 8:57 or 9:57 can't remember now.

Comment #66 - Posted by: john g at December 3, 2009 5:26 AM

28/6'8"/225

24:04

Comment #67 - Posted by: Stretch at December 3, 2009 5:43 AM

25:58

Comment #68 - Posted by: Nicholas at December 3, 2009 5:44 AM

M/35/190/6'2"

20:50

Scaled to 115lb to maintain form.

Comment #69 - Posted by: Chad Bakken at December 3, 2009 5:46 AM

M/48/6'/183

3 Rounds:
800m Run
135 Power Cleans 21 Reps

26:11

Comment #70 - Posted by: Richard at December 3, 2009 5:52 AM

Crossfit day 2
scaled way down-never done these before
65 lbs
3:30
75 lbs
3:15
80 lbs
3:08
total 27:00

Comment #71 - Posted by: matt m/46/65"/154lb at December 3, 2009 5:54 AM

Scaled HUGE to 95# pc's (dunno, feelin week today and hammy STILL acting up... over a month now)

19:36

Comment #72 - Posted by: coyo at December 3, 2009 6:04 AM

3 rounds
800 mm run
125 power cleans 21 reps

39 min for me
30 min for doug e fresh

felt good .......

Comment #73 - Posted by: RickShep at December 3, 2009 6:07 AM

19:50 done at the gym. With Eric.. we set up 2 bars beside each other behind the treadmills and went ahead. Finished at exact same time. Good cat and mouse game.. great push to go faster.

Comment #74 - Posted by: jef at December 3, 2009 6:12 AM

m/35/155

Wod as rx'd 26:55... Not really fast but it will do....

Comment #75 - Posted by: Shane Cross at December 3, 2009 6:14 AM

m/32/5'9"/175

as rx'd 39:37, it was a killer!!!

Comment #76 - Posted by: elliott at December 3, 2009 6:17 AM

As prescribed:

21:23

M/34/70/205

Comment #77 - Posted by: B Bowen at December 3, 2009 6:20 AM

as rx'd

24:43

feels so good to be done.

Comment #78 - Posted by: Peter M. m/175/33 at December 3, 2009 6:24 AM

Scaled down to 25, then upped to 30s (95 and 105) for cleans. Broken sets.

30 min even

Comment #79 - Posted by: Hale at December 3, 2009 6:27 AM

27:41 scaled to 135lb

right weight for me right now, but feel like i left something on the table on my time.

Comment #80 - Posted by: jeglit (m/37/6'4"/220) at December 3, 2009 6:35 AM

M/29/219

135#

24:00


Comment #81 - Posted by: Jack at December 3, 2009 6:38 AM

As rxd

22:57

Comment #82 - Posted by: AD at December 3, 2009 6:38 AM

Subbed 135 for the power cleans.
26:55 (Probably could have gone with 145)
My grip strength is weak, this plus yesterdays one-handed pull-ups pushed me to the max. Good stuff.

Comment #83 - Posted by: Simon/29/M/185/5'9" at December 3, 2009 6:42 AM

3 x (0.5 mile run + 21 115# PCs)

= appx 25 min. And a great 1-on-1 game of me vs. stomach contents afterwards. I won, which was nice for everyone (esp. gym staff).

Also, I think tendons in the fronts of my shoulders are hurting from both this and the DB thrusters. Guessing it's a form problem. Any tips? Thanks!

Comment #84 - Posted by: Slav 22/m/68"/150 at December 3, 2009 6:44 AM

Scaled down quite a bit. On week two of CF. Did 3 sets of 21 PC w/ 105 lbs. And since the weight tent on the base I am at in Afghan is seperate from the cardio tent I subbed in 50 crunches for the 800m run. Calf is still sore also so didn't want to run. Probably not much of a sub, but needed some ab work. Hopefully we don't do abs tomorrow.

Comment #85 - Posted by: Troy at December 3, 2009 6:46 AM

M/34/165
23:58
Used 135# for power cleans

Comment #86 - Posted by: J. Galt at December 3, 2009 6:48 AM

bw 165

subbed 400m for 800m

16:43 (est. 23-24 as rx'd)

Comment #87 - Posted by: paulw at December 3, 2009 6:50 AM

Another vid about how weak we are compared with our ancestors...

http://gmy.news.yahoo.com/vid/16952659

I'm getting off my computer...

Comment #88 - Posted by: Scott at December 3, 2009 6:52 AM

What a treat! cant wait to destroy myself

Comment #89 - Posted by: Zak at December 3, 2009 6:56 AM

3 rounds, 800 m , 45# hpc

17:35

Comment #90 - Posted by: tra at December 3, 2009 6:57 AM

31/m/5'10"/210

as rx'd 31:43

Comment #91 - Posted by: D Craig at December 3, 2009 6:57 AM

23:07

55lbs power cleans

right knee still sore from lunges last week, so did lighter weight for cleans

Comment #92 - Posted by: beemer (f/38/5'4"/130) at December 3, 2009 7:00 AM

34/F/5'10"/163

Woke up with a nasty, congested cough this morning. I feel OK but I know I’m not 100%, and I can’t breathe right. Couldn’t pass up this new WOD, though!

As Rx’d with 110#
19:09

Cleans were more difficult than I anticipated.

Comment #93 - Posted by: Laura DeMarco - CrossFit Rx at December 3, 2009 7:02 AM

40/M/180

20:49 as RX'd

Comment #94 - Posted by: Sully - Kandahar, Afghanistan at December 3, 2009 7:20 AM

40 minutes roughly
155 for the first round then 135 for the next two

Comment #95 - Posted by: Jeff 21/5'7/150 at December 3, 2009 7:24 AM

Subbed 115lbs

24:01 KAF

Comment #96 - Posted by: Wayne at December 3, 2009 7:26 AM

Used #95 for cleans... hoping to improve my form before I increase to rx'd weight on these!

Total time: 21:16

Great workout!

Comment #97 - Posted by: Michael/M/31y/6'0"/174 at December 3, 2009 7:27 AM

as rx'd:

19:59

my wrist gave out on the last set causing me to put alot more hip into the clean ... in the long run i think it paid off.

Comment #98 - Posted by: nate/26/185/6'/m at December 3, 2009 7:33 AM

got older nate/27/185/6'/m

Comment #99 - Posted by: nate/27/185/6'/m at December 3, 2009 7:36 AM

#100 Cleans
17:24

Comment #100 - Posted by: Krista Colson at December 3, 2009 7:56 AM

as rx'd

26:33

goodness that hurt

Comment #101 - Posted by: adam (m/23/5'9"/163) at December 3, 2009 8:08 AM

Second to last day of custom programming.

Jackie this morning:

1000m row
50 Thrusters @ 45#
30 pullups

7:42 (PR)

Hands still not great after Eva yesterday but plowed through it.

Comment #102 - Posted by: Arthur M/34/5'11"/175 at December 3, 2009 8:09 AM

32:10

Comment #103 - Posted by: logan at December 3, 2009 8:11 AM

M/6'1''/195

Subbed Hang Power Cleans for Power Cleans

Otherwise as Rxd

Time: 26:22

Comment #104 - Posted by: Jeff in Phoenix at December 3, 2009 8:24 AM

22/135/5'5"

105 PC & 800m run

21:10

Not bad? was hoping to break 20 min though.

Comment #105 - Posted by: doc santos at December 3, 2009 8:24 AM

m/40/158
26:16 as rx'd

Comment #106 - Posted by: Seth H. at December 3, 2009 8:25 AM

25:55, dropped to 110 on cleans after first set, core couldnt handle 155 today,

Comment #107 - Posted by: Zimm (M/22/69"/190) at December 3, 2009 8:26 AM

Fellow CrossFitters,

I know there is a lot going on right now with the holidays approaching. But I am asking you to please get the word out and ask people to donate. There are 19 kids who will not be having Christmas with one of their parents this year and we have 4 members of our CrossFit community that are no longer with us.

When I look at all I have going on in my life, it seems pretty trivial compared to the suffering they are currently enduring. If we can raise money to help ensure these 19 kids get a good education and help them get the best start on life they can, we will be doing a great service to them and honoring the service of their parents.

At the end of the day, this is important, it’s what sets this community apart from all others and it’s what makes this community unique. So please take the time to contact friends, family and coworkers and ask them to donate. Truly, the effort on our part is minimal but the impact for these children is significant.

Thank you,

Comment #108 - Posted by: Don Clarkson at December 3, 2009 8:29 AM

Paul #6 - the snowman is a crossfitting snowman and therefore just so tough the kettlebell bounces right off of him! He actually uses the rebound to improve his cycle time.

Comment #109 - Posted by: Kamper/M/45/74"/200 at December 3, 2009 8:32 AM

M/21/170/6'0"

Definitely not a good idea to workout with a cold. Got the first 800 in 2:55, did 3 power cleans at 155 lbs, then bumped it down to 135 lbs for 18 reps before calling it at 6:58. The stuffy nose was the killer.

Comment #110 - Posted by: TJ Miller at December 3, 2009 8:39 AM

scaled to 135#s

19:12

All outside in a driving wind and rain storm at 45 degrees F in my gravel pot holed driveway.

I felt like a kid. Every time I let the bar go it splashed in the puddles and all over me.

Comment #111 - Posted by: Pokey at December 3, 2009 8:42 AM

#108 Don Clarkson

I forgot to mention that I already donated! I created a facebook event to get my friends to donate too, but nobody has yet. Its kind of disheartening to see how many people don't even take a glance at something that can help others. I'm doing the Lumberjack workout on Saturday though, and I told everybody I'd post the video. Hopefully that will get some people to pay attention and donate.

Comment #112 - Posted by: TJ Miller at December 3, 2009 8:47 AM

15:00
@ CrossFit Redline, Naples, FL

Comment #113 - Posted by: OPT at December 3, 2009 8:54 AM

2 rounds whit 165 pounds
the last whit 135 pounds

39:35

Comment #114 - Posted by: Jacinto Rodríguez Piedra at December 3, 2009 8:56 AM

# 112

Thanks TJ! We'll keep trying to get the owrd out!

Don

Comment #115 - Posted by: Don Clarkson at December 3, 2009 8:58 AM

33/m/164

subbed w/135lbs power cleans and did 2 rounds 19:30

Comment #116 - Posted by: Karim saoud at December 3, 2009 9:03 AM

Scaled to 115
23:13
Nice workout

Comment #117 - Posted by: bird M 179, 5'9" level 1 cert at December 3, 2009 9:04 AM

24:45. 145# PC and 100 Double unders instead of frozen running.

Comment #118 - Posted by: sbennett at December 3, 2009 9:10 AM

28:33 - 5 rounds, Scaled cleans to 135@12 reps/rnd. Never let go on cleans, good for me. 155 too heavy this time.

Comment #119 - Posted by: gs at December 3, 2009 9:16 AM

The first 2 sets running on treadmill, last set rowing machine (treadmill taken) scaled the wights to 120 lb. Time 18:30

Comment #120 - Posted by: Kalle at December 3, 2009 9:20 AM

F/23/5'8"/175

scaled to 115# -- well, because I'm a girl. any other girl can yell at me for saying that if they want to ;). but wanted to keep this moving somewhat-quickly...

19:56

Did better on the 800s than I predicted I would. The cleans were relatively easy. I agree with the above comments- REALLY glad these were just power cleans.

Comment #121 - Posted by: steph at December 3, 2009 9:28 AM

f/40/170/5'11"

Awesome workout. I love power cleans and for once, I could do it Rx'ed and in a reasonable time. (like in the 20 - 30 min range)

3x( 800m, 21 power cleans 110#)

time 24:14

Can't say I was burning it up out there on the track, however.

Comment #122 - Posted by: JuliePlatt at December 3, 2009 9:28 AM

Carole
F/51/5'6"/130
22:22, with 85# power cleans.

Kevin
M/50/5'11"/170
31:02, as Rx'ed.

I was really happy just to be able to do the full prescribed weight on the power cleans. Wasn't sure if I would be able, but got them all.

Comment #123 - Posted by: Kevin C. at December 3, 2009 9:29 AM

as rx'd

29:19

Comment #124 - Posted by: sking m/44/220 at December 3, 2009 9:29 AM

As rx'd in 17:12.

Comment #125 - Posted by: Matt Giordano - Bucks Elite Fitness/CrossFit Sine Pari at December 3, 2009 9:37 AM

as rx'd 22:21

Comment #126 - Posted by: brent colson at December 3, 2009 9:38 AM

m/42/170/6'

a scaled to 135# after a bit...didn't have the time!

24:06

Comment #127 - Posted by: P&M at December 3, 2009 9:50 AM

M/35/173

155# and 21 too much for lower back today...??

3rounds: 800m and 15x115# in 17:05

Comment #128 - Posted by: BillB at December 3, 2009 9:51 AM

21:20. Good one, can't stand the 800m runs.

Comment #129 - Posted by: ScottMacArthur at December 3, 2009 9:52 AM

M/44/6'0"/175
subbed 105lbs for cleans
1000m rowing
22:45

Comment #130 - Posted by: Allan at December 3, 2009 9:55 AM

Tough workout!
Scaled to 115lb Cleans and subbed in 3mins skipping vice running

TIME: 19:42

Finished with a 2000m effort on C2 at approx 75% - 8:52. That hurt more than posted WOD!

Wish I could run but after numerous reconstructions and other surgeries on my knees, they don't react well to the pounding! Must be odd to sub in skipping, although the movement doesn't seem to affect me the way running does.

Looking forward to tomorrow's WO.

Comment #131 - Posted by: Sean (M/27/5'11"/182) at December 3, 2009 10:01 AM

20:51 - 3 rounds; cleans scaled to 115# to maintain form.

Comment #132 - Posted by: Gil Esparza at December 3, 2009 10:03 AM

M/28/5'9/203

as Rx'd

28:28

Comment #133 - Posted by: Dave at December 3, 2009 10:03 AM

Crossfit E-City lunch time crew

Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps

Santiago: 18:31 as Rx'd
Todd: 22:23 as Rx'd

Comment #134 - Posted by: spungja at December 3, 2009 10:03 AM

3 rounds for time
75 box jumps, 2' box
21 power clean, 155#

21:35
quite a smoker....

Jump rope x1100 in 7:16

5x5 weighted pullups, 60#

Comment #135 - Posted by: Kevin Bania, 27yrs, 5'10", 180lbs, Ramadi, Iraq at December 3, 2009 10:03 AM

12 degrees out so no running

3 rds:
155# PC
1K row
26:45

Comment #136 - Posted by: Evan at December 3, 2009 10:11 AM

Scaled to 135# - 27:03

Comment #137 - Posted by: Michael m/46/5'9"/170 at December 3, 2009 10:19 AM

M/41/205

22:40 as Rx'd

Comment #138 - Posted by: charlie at December 3, 2009 10:25 AM

m/21/175

first round as rx'd
second and third round scaled to 145# (still 800m)

24:55

Comment #139 - Posted by: harry at December 3, 2009 10:30 AM

Humility smackdown - last night I said "YESSSSS POWER CLEANS" and midway through round one I said "NOOOOOO POWER CLEANS."

C: 21:30 subbed 50 DU for running, I think im this close to completely "getting" DU.
BG: 26:22 50DU=run, 115# HPC, this turned into a forearm/grip workout, will work on the HOOK grip

Comment #140 - Posted by: XFit Rice Owls at December 3, 2009 10:31 AM

CFWUx3~Left 1 arm pull ups

PT told me today that in 2 weeks MAYBE I could start going overhead with weight and do pull ups-rhomboids, lats, and every other muscle associated with the scapula are working properly since being diligent with PT exercises and overhead/pull ups being taken away from me last week!

105# for cleans

TIME: 21:28

Comment #141 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at December 3, 2009 10:36 AM

M/26/140/5'11"

120# for cleans
22:30
Still can not run because of allergies, I hope the allergy shots kick in soon.

Comment #142 - Posted by: Jon at December 3, 2009 10:42 AM

27:32
As Rx'd, ran on elliptical at level 15

Comment #143 - Posted by: Jette 40/M/5'11"/175 at December 3, 2009 10:43 AM

22:28 125lbs power cleans

slipping and sliding in the new snow. But, my Vibram Fivefingers do leave an interesting imprint in the snow.

3 rounds:
crossover lunges 60lbs
one arm pushup progressions

Comment #144 - Posted by: jc at December 3, 2009 10:47 AM

24:39 (115#) and subbed 800m row

Comment #145 - Posted by: Raph at December 3, 2009 10:55 AM

as rx'd ( I don't always get to say that)
22:15

Comment #146 - Posted by: Tom B/M/34/217/6'4 at December 3, 2009 10:59 AM

My first crossfit workout...scaled the cleans to 95lbs and the intensity was still unsustainable.
24:05

Comment #147 - Posted by: JBM at December 3, 2009 11:12 AM

M/37/6'2"/208

Run 800m
95 pound Power cleans, 15 reps

14:59

Will increase to 115 and 21 reps next time. Trying to start slow.

Comment #148 - Posted by: Rasmussen at December 3, 2009 11:18 AM

20:44 rx'd

Comment #149 - Posted by: dan colson at December 3, 2009 11:25 AM

As posted except did 800-400-400 for the runs
27:32
could have shaved 5-10 mins off that as I can't get a good technique to get the bar down once it has been cleaned without basically throwing it on the floor.

Comment #150 - Posted by: FB at December 3, 2009 11:41 AM

M/44/185/5'9"

Sub'd 1000M Rows and 135# PCs - 28:28

Comment #151 - Posted by: Alan at December 3, 2009 11:45 AM

48 / 176

as rx'd

28:26 - it was all tough for me

Comment #152 - Posted by: tom perry at December 3, 2009 11:47 AM

As Rx'd 27:30

Comment #153 - Posted by: jamone160 M/41/245/6' at December 3, 2009 11:50 AM

As Rx'd 16:28

Brutal...this cycle's nuckn' futs. Thanx coach.

Rockn' the "Lumberjack 50" tomorrow no matter what.

Comment #154 - Posted by: JAMO at December 3, 2009 11:59 AM

31:15
135 cleans

Comment #155 - Posted by: magnus 24/5'8"/155 at December 3, 2009 11:59 AM

As rx'd. 21:11.

Knee was a little tender on these runs. Cleans felt good but were broken up significantly - the first 5 or 7, then minisets of 3's or 4's. 2nd round of cleans felt best (maybe warmed up). Approximate splits - plus 30-45 seconds of rest after the runs before starting cleans:

Run 800 - 3:00
Cleans - 2:30
Run 800 - 3:45
Cleans - 2:45
Run 800 - 4:00
Cleans - 3:15

Another humbling experience. I consider both these exercises strengths for me, and was shooting for sub-20. Mostly limited by wind - I was gassed during cleans.

Comment #156 - Posted by: Mel 36m/5'10"/170 at December 3, 2009 12:02 PM

15:30
cleans with 45# dumbells
Only thing I had available at work
-Russ

Comment #157 - Posted by: russ at December 3, 2009 12:09 PM

CFWU x3

23:46

105# cleans

Comment #158 - Posted by: Matthew at December 3, 2009 12:13 PM

19:19 rx'd

Comment #159 - Posted by: B-Mo 6', m,32,197 at December 3, 2009 12:13 PM

m/34/6'3"/190

Scaled cleans to 115. Everything else as rx'd. Time was 26:31.

Comment #160 - Posted by: Jim at December 3, 2009 12:22 PM

warmup:

800m + 21 45# Power cleans

Main:

Scaled to 115#

Overall: 24:38
Lap 1: 7:41
Lap 2: 8:28
Lap 3: 8:29

Comment #161 - Posted by: Keenan/m/39/73/208 at December 3, 2009 12:24 PM

scaled between 95/115.. bout half an hour, not actually timing until i get closer to rx'ing workouts.

closest ive come to meeting mr pukey.

Comment #162 - Posted by: Jim m/21/5'7"/155 at December 3, 2009 12:28 PM

as rx'ed

23:06

Comment #163 - Posted by: Adam 43/6'2"/190 at December 3, 2009 12:33 PM

As RX'ed

30:10

Comment #164 - Posted by: robG at December 3, 2009 12:40 PM

Subbed Speed bag and heavy bag for Run
Used 115 for pound Power cleans, 21 reps
29:25 Working swing shift
m/52/218

Comment #165 - Posted by: Pete In Sun City at December 3, 2009 12:44 PM

ASRX:
18:56
practicing my power cleans for my skill work the past week really helped. pukie definetley visited me in the cold here at riley. thanks coach

Comment #166 - Posted by: Kevin Sipes at December 3, 2009 12:44 PM

Wish I could do this one today. Gotta love power cleans!!

Comment #167 - Posted by: Will - Crossfit sonoma county at December 3, 2009 12:48 PM

28:03

88 lbs power cleans.

Comment #168 - Posted by: Sebastian M/23/183/81,2 at December 3, 2009 12:49 PM

28:34 Not quite as Rx'd

Did the runs on a treadmill, scaled the cleans up to 175.

Comment #169 - Posted by: Crow at December 3, 2009 12:51 PM

100# PC
20:52

Comment #170 - Posted by: Sue Ady at December 3, 2009 12:53 PM

Me and a buddy of mine did this together. Had to walk back and forth from the gym to the track. Never did a power clean before in my life and took about 20 min to get the form down. Couldn't do 155 lbs. Was frustrated about that because a normal deadlift and squat for me is around 450, but it was a completely different set of movements and im sore now. Took about 40 minutes with the two of us. Threw up after the last run. Clean and pressed with 100 lbs. 21 reps. Did all 3 rounds. Great workout, awesome program!

Comment #171 - Posted by: Sean at December 3, 2009 12:55 PM

As rx'd 20:33.

Buy in: 2 rounds run 400m, 10 ghd, 10 be, HSPU practice (getting close!) 1-arm db swings, 10 C2B pullups, 10 dips, 10 box jumps 18" box.

Cash out: death by ring pushups, only made 4 rounds plus 3 pushups.

Comment #172 - Posted by: Kamper/M/45/74"/200 at December 3, 2009 12:55 PM

m/38/76/210

1000m row
135# PCs

26:10

Comment #173 - Posted by: Chas at December 3, 2009 12:59 PM

m/27/5'11"/235
Scaled initially, but found I scaled too much.
So My initial was 110lb, second round 135lb, and last was 145lbs.
Time 24:45
Next time I'll do as RX.

Comment #174 - Posted by: Carlos P at December 3, 2009 1:06 PM

missed yesterday so I did the following:

21-15-9
95# thrusters
pullups
135# power cleans (scaled to 95# for 15 and 9)
burpees

a little over 20 minutes. Thought I was gonna heave a couple of times in there.

Comment #175 - Posted by: dan m at December 3, 2009 1:10 PM

CFSB week 3
AS rxd
22.00

Comment #176 - Posted by: Jonblaze at December 3, 2009 1:26 PM

"15:00 @ CrossFit Redline, Naples, FL"

Comment #113 - Posted by: OPT at December 3, 2009 8:54 AM

Nice to see you post, Mr. Fitzgerald!

Comment #177 - Posted by: Herm at December 3, 2009 1:28 PM

43:28 horrible time, but all 800's were run wearing a weight vest and all cleans were scaled up at 175. Disappointed in my time, but gave everything I had in me, so I'm happy

Comment #178 - Posted by: Ja-ronius at December 3, 2009 1:31 PM

Does that mean I do 3 sets of 800meter sprints and rest time of how ever I feel in between spritns. and after sprints i do 1 set of cleans of 155 lbs 21 reps??

Comment #179 - Posted by: Justin at December 3, 2009 1:38 PM

23:25

Cleans at 135 - misread that. This crushed me anyway so 155 would have been brutal.

Comment #180 - Posted by: Chris O m/28/177 at December 3, 2009 1:40 PM

34 yom 225 bwt
cfwux3rdsx10reps

wod as rx'd:
time of 21:29

Comment #181 - Posted by: brian t at December 3, 2009 1:42 PM

#179 - Justin

It goes: 800m run - 21 cleans - 800m run - 21 cleans - 800m run - 21 cleans.

Yes, you can rest as needed, but the goal is obviously to push yourself to get through the whole workout as quickly as possible.

Comment #182 - Posted by: Chris O m/28/177 at December 3, 2009 1:44 PM

135 lb PC
800m run on treadmill at 7.2-7.5 setting with a 1.5% incline

as R'xd

19:40

Comment #183 - Posted by: Vic at December 3, 2009 1:47 PM

As Rxed....16:07

Comment #184 - Posted by: Dan Tyminski at December 3, 2009 1:50 PM

21m 35s with 5 30s transitions between movements
Brutal grip failure!

Comment #185 - Posted by: Angelo at December 3, 2009 2:03 PM

m/45/175

135lb cleans

24:14

Comment #186 - Posted by: Stu at December 3, 2009 2:04 PM

M/25/210/5'10

As R'xd 23:43.. Not to happy, but hey only been X-Fitting since August..

Comment #187 - Posted by: Oscar I. at December 3, 2009 2:06 PM

as R'xd 23:32 had to go across the gym and up the stairs to the track.

Comment #188 - Posted by: Lemmy m/33/6'2/180 at December 3, 2009 2:08 PM

Come on crossfit, 36 bucks for a T-shirt ??
You could sell 4 times as many for $ 15. You do the math.

Comment #189 - Posted by: firehouse at December 3, 2009 2:09 PM

Question: Should I perfect my power clean form before I do them in a workout? i dont want to do it the wrong way....

Comment #190 - Posted by: Samuel M/19/150 at December 3, 2009 2:09 PM

cfwu x 3

w.o.d.
did not time
used 16 lb med ball for the cleans

Comment #191 - Posted by: Thomas Baklayan at December 3, 2009 2:20 PM

scaled to 105...33 minutes..awsome workout, i feel amature tho

Comment #192 - Posted by: Boston John at December 3, 2009 2:21 PM

Yesterdays WOD
20:11

Comment #193 - Posted by: HD Fan at December 3, 2009 2:22 PM

m 37 6' 165#

17:58 rx'd

Comment #194 - Posted by: CrossFit Refugee at December 3, 2009 2:22 PM

m/20/6'1"/170

scaled pc's to 135 for second and third round. and...completely forgot to start the clock until the beginning of my second 800.

my estimated time: 23 minutes.

Comment #195 - Posted by: ericthered at December 3, 2009 2:22 PM

oops 27:58

Comment #196 - Posted by: CrossFit Refugee at December 3, 2009 2:23 PM

as R'xd
23:42
had lost some skin on the bar doing the Power Cleans, all round good times.

Comment #197 - Posted by: FartyMcGee M/6'1/195/25 at December 3, 2009 2:27 PM

Scaled to 125lb cleans

15:58

Comment #198 - Posted by: Matty in E.WA. at December 3, 2009 2:36 PM

picture should be titled "FROSTFIT"

Comment #199 - Posted by: whynotjustjosh - m/24/6'2''/195/nj at December 3, 2009 2:39 PM

M/30/6'3/185

Scaled to 125lbs cleans.

20:45

Comment #200 - Posted by: RayP at December 3, 2009 2:44 PM

CG E-City CrossFit
Leary
22:20

Comment #201 - Posted by: Dan Leary at December 3, 2009 2:48 PM

second day on crossfit. LOVED IT. today kicked my but.

25:02
m/21/5'11/215
135 cleans
rough!

Comment #202 - Posted by: newbie at December 3, 2009 2:53 PM

29.50

Comment #203 - Posted by: Jon A at December 3, 2009 3:03 PM

Ran the first set, PCd 95 lbs, and had to row the last 2 sets. Never was a runner.

My PC form needs developing so I had to finish with 2 sets of squats but overall I still got my butt worked.

m/20/6'1/190

First ever day of Crossfit.

Comment #204 - Posted by: Bobby at December 3, 2009 3:04 PM

Sub'd in 145lbs for PC

25:04

Comment #205 - Posted by: jlyssand - 27/M/170/5'11 - Seattle at December 3, 2009 3:05 PM

Complete three rounds for time of:
Run 800m (subbed with 3mins hard skipping)
155 pound Power cleans, 21 reps (subbed with 30KGs)

Time : 16:43 Mins

Did this in garage tonight after 7 mile run. tried to focus on technique on PC's not sure if I did them correctly as coach Elaine wasn't there to advise me on form. Having three kids is very time consuming.

P.S. Soooo happy yesterday 'cos you beat my time or because you did more than double my weight :-) ?

Another target for next time.

Comment #206 - Posted by: marathonmax in Scotland at December 3, 2009 3:06 PM

M/42/6'/225

scaled cleans to 100#

23 minutes- Need to work on the form and strength

Comment #207 - Posted by: Power_Puff_Boy at December 3, 2009 3:13 PM

m/170

rx: 19:07

Comment #208 - Posted by: jnel at December 3, 2009 3:27 PM

Wow, looking at the times above, I suck. First time I've run more than a block in a year. Looking forward to try it again.
M/33/5'10"/180
As Rx'd: 54:52 min

Comment #209 - Posted by: tnikkola at December 3, 2009 3:27 PM

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Handstand push ups against wall to 3” stack x 1,1,1
Power clean 65lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2.

Three rounds of:
Row 1000M
135lb power clean, 21 reps
Time: 33:56
Foam roll after
Subbed row due to snow

Comment #210 - Posted by: Sesoku at December 3, 2009 3:33 PM

As Rx'd 17:32min

m/24/5'10/185

Comment #211 - Posted by: dan at December 3, 2009 3:34 PM

as rx'd 19:11

Comment #212 - Posted by: Kiril 49/6'3"/190 at December 3, 2009 3:36 PM

29.09
70lb clean.
6.0 treadmill

Comment #213 - Posted by: Dominick at December 3, 2009 3:38 PM

as rxd
31m/250lbs/6'2
20:49

Comment #214 - Posted by: Thunder at December 3, 2009 3:44 PM

Subbed 135# on the power clean.

22.58

20/m/5'11"/163

Comment #215 - Posted by: Logan S at December 3, 2009 3:49 PM

anyone know a good amount of double unders to equal 800's?

Comment #216 - Posted by: jk at December 3, 2009 3:49 PM

as RX'd 18:54

Comment #217 - Posted by: Augie73 at December 3, 2009 3:56 PM

This one rocked! I scaled the power cleans way down to 95# to really nail the form, but am really starting to feel great doing them. Did it in 26.02

Comment #218 - Posted by: MTR/m/168/5'9" at December 3, 2009 3:58 PM

Don't some of the proceeds from t-shirt sales go toward some sort of military charity? One of my buddies who is CrossFit certified said something about that....

Comment #219 - Posted by: MTR/m/168/5'9" at December 3, 2009 4:01 PM

sub'd 135 for 155 after 10 reps
ran on treadmill
23:17 wait time included

Comment #220 - Posted by: Lance 27/M/69in/184lbs at December 3, 2009 4:03 PM

CFWU
As Rx'd: 27:30

Comment #221 - Posted by: ryan 6'/33/185 at December 3, 2009 4:04 PM

95# substitution

29:30

Comment #222 - Posted by: timmy at December 3, 2009 4:07 PM

first WOD since the walking lunges.

subbed to 135# for the power cleans.

19:27

Comment #223 - Posted by: neil at December 3, 2009 4:08 PM

subbed 65# dumbbell power cleans, (don't have a bar)
20:09
frustrated cause I took too long on my runs, oh well

Comment #224 - Posted by: Michael C at December 3, 2009 4:12 PM

Modified @ track
PCs @ 135#
19:50

Comment #225 - Posted by: Gonzo M/29/72"/183# at December 3, 2009 4:12 PM

Modified CFWU x3

WOD
:16::20

Was sharing the bar w/another guy so I went w/135 on the Power Cleans. Still can't run, so I rode the bike for :04/1 mile instead of run 800m.

Get some, Go again!

Comment #226 - Posted by: DJ at December 3, 2009 4:14 PM

36:30

mods:
155#!? no even!
Try first 5 reps at 50#+bar (~10#)
so, 60# for 5, 50# for rest of all reps, all sets.

Does everyoneat globo gym stare because I look like MacLovin lifting a pole with two mini chocolate-covered donuts on each end... do they all know I can't get a power clean and that I'm do the regular clean where I have to squat down and grunt on the way up?

Comment #227 - Posted by: Pope at December 3, 2009 4:18 PM

28:21

This was the longest WoD I've done in a long time. I'm not much of a runner, but I think I walked less than half of the distance this time, so that's probably an improvement.

Comment #228 - Posted by: Alton M/30/5'11"/176 at December 3, 2009 4:20 PM

95#
29:55
runs need to be faster.. I am so slow

Comment #229 - Posted by: Carrie McG F/21/5'8"/145 at December 3, 2009 4:24 PM

M/41/180

As rx'd:

24:54

Great workout. And great to see OPT setting the pace and Fit Mom getting back up to pace. I expect a lot out of you guys at the Games. Don't let me down.

More better faster

Comment #230 - Posted by: Marty at December 3, 2009 4:25 PM

18:19 r'xd.
toot toot

Comment #231 - Posted by: MWAW at December 3, 2009 4:25 PM

CFWUx2x15

subbed 50DU's for 800m runs
115# PC's

Rd 1: 4:30
Rd 2: 7:05
Rd 3: 5:53

Total: 17:29

Comment #232 - Posted by: Pete - Decatur, Ga at December 3, 2009 4:25 PM

Anyone have advice on how long you do Crossfit before you can start to evaluate it as a training regimen. I am only on my 2nd day, and I am unable to do both this and my regular running routine. I have considered switching between the 2, but want to give CF a full shot. Just curious if anyone has any comments based on experience.

Comment #233 - Posted by: matt m/46/65"/154lb at December 3, 2009 4:27 PM

Great wod.

155lbs as rx'd:
19:31

Comment #234 - Posted by: Paul Szoldra at December 3, 2009 4:31 PM

anyone have good number of double unders to sub for 800's. wanted to do this workout tomorrow at work and running will be tough.

thanks!

Comment #235 - Posted by: jk at December 3, 2009 4:33 PM

m/57/5'10"/180

Subbed 1000m on the C2 for 800m runs. After the second row, the lifts didn't move so well. Did 115# for first round of pc's, then dropped the ten plate off each side (I didn't have any 5's handy, so had to go straight to 95)

Rows averaged 2:05/500m. I need to push harder.

Rowing may be the wrong running sub for this WOD.

jmsny111752

Comment #236 - Posted by: jeff at December 3, 2009 4:34 PM

M/155#/5'7"/19yo

Scaled the cleans to 95#

Time: 19:24

To comment #233: The last 2 days have been absolutely extreme and hellacious workouts. I wouldn't judge the program based on what you have seen so far. Also, don't be afraid to scale the weights to a manageable level when you are first getting started. I'm a small guy so I still have to scale after a year and a half!

Comment #237 - Posted by: Nate at December 3, 2009 4:35 PM

m/41/6'0"/191

my arms were having nothing of 135...sub'd 95# power cleans

23:00

Comment #238 - Posted by: Jeff H at December 3, 2009 4:36 PM

rx'd 23:43

Comment #239 - Posted by: Charbs 23/190/m at December 3, 2009 4:37 PM

As Rx'd
23:16
I have a little base inside of Baghdad so my runs were up and down ramps in the factory I live in. I figure up one way and down the other is flat right? Good work out!

Comment #240 - Posted by: Derrick Draper at December 3, 2009 4:37 PM

3 rds cfwu

subbed 3:30 bike for run
135# power cleans

Time: 22:25

Comment #241 - Posted by: NUcf m/23/5'7"/155 at December 3, 2009 4:38 PM

23 / M / 5'9" / 135lb

Front squat 3-3-3-3-3
150-155-160-160-160

I'm not looking forward to the next two WODs. Well, maybe I am.

Comment #242 - Posted by: BC at December 3, 2009 4:39 PM

After quite a lengthy rest for my elbow, shoulder, and plantar fascia (and four "active rest" days at Disney with 6 kids under 13!) felt really good!

38 y.o./M/250

As RX'd
26:10

Comment #243 - Posted by: Hoot at December 3, 2009 4:40 PM

SUB 95# pc

32:52

Comment #244 - Posted by: Ticotexas M/40/69/150 at December 3, 2009 4:41 PM

100# power cleans
Run.. outside, uphill, in the dark and snow:)

22:11

Comment #245 - Posted by: jill 31/122/5'4 at December 3, 2009 4:49 PM

35:55 subbed 135# power snatch

First Winter Transition: have to change shoes at the door each time I come in from the road. Adds a lot of time to wod. First big snow of the year, so the road was getting pretty bad. Oh well, the Hard Routine starts today until sometime in early April.

Love the Christmas Cards. That snowman better be careful with that kettlebell!

Comment #246 - Posted by: Ronnieboy at December 3, 2009 4:50 PM

As rx'd:

21:46

Dead from yesterday, no rest since Sunday. Here's hoping tomorrow is not too insane.

Comment #247 - Posted by: Trent at December 3, 2009 4:51 PM

aha....sub should read 135# power clean!

RD

Comment #248 - Posted by: Ronnieboy at December 3, 2009 4:51 PM

Rx'd.
16:38

Comment #249 - Posted by: Josh M/34/74"/195# at December 3, 2009 4:55 PM

Rx'd 23:36
Pretty happy with this, wanted sub 20, oh well.
Runs need to be faster and less break between sets of power cleans.

Comment #250 - Posted by: ChadWHall M/22/6'1/190 at December 3, 2009 4:59 PM

As rx'd, 135 lb scaled PCs first two rounds then dropped to 95 lbs to focus on form.

Time: 48:50

I was exhausted and just happy I finished. Need to work on cardio big time - and PC form!

Comment #251 - Posted by: Mike at December 3, 2009 4:59 PM

21:23 as rxd.
Sweet wod.

Comment #252 - Posted by: Blutke at December 3, 2009 4:59 PM

scaled power cleans to 95#
21:05

Comment #253 - Posted by: m rivera at December 3, 2009 5:24 PM

26/m/5'11"/185
as rx'd
25:02

Comment #254 - Posted by: justaman - liberty sc at December 3, 2009 5:31 PM

As rx'd

39:42

This one was a killer.

Comment #255 - Posted by: Mason Ewton M/29/6' 0"/175 at December 3, 2009 5:31 PM

95# power cleans 21-21-21 broken throughout
800 meter run on treadmill
25:25.
I need to work on my power clean technique badly

Comment #256 - Posted by: John VanWey at December 3, 2009 5:39 PM

Scaled to 45lb cleans and 100 meter runs.
2:34 seconds

You guys are slow.

Comment #257 - Posted by: Uncle Jamima at December 3, 2009 5:39 PM

38M/5'10"/169#

W/U: jump rope, 100 single-unders; 17 ROM exercises.

As Rx: 25:13.

Runs on outside road course (45F, wind chill 35F); controlled drop on each power clean (no bumpers).

Not much fuel in the tank going into this one, so I didn't feel like doing much of a w/u. Of course, that was a big mistake. R1 was the slowest of the 3. I know I can do this faster!

Big welts on my legs from yesterday's weighted pull-ups!

Comment #258 - Posted by: rjf (Since 07-20-07. WOD no. 651) at December 3, 2009 5:44 PM

m/37/188/72"

32:17.74 as rx'd

Comment #259 - Posted by: VooDoo Medic at December 3, 2009 5:50 PM

as Rx'd

26:15

Comment #260 - Posted by: Kenno at December 3, 2009 6:01 PM

22:55 rx

runs were really slow. I need to spend some quality time with them to get better.

Comment #261 - Posted by: Brett_nyc at December 3, 2009 6:03 PM

35:04 Not sure on the last run the tread mill kept reseting figured id run till the song on the radio stopped....who plays a 6 minute song at 5 oclock....

Comment #262 - Posted by: Allie 39/M/155 at December 3, 2009 6:11 PM

17:07 (sub 800m row)

Comment #263 - Posted by: Jesse Emers 24/m/193 at December 3, 2009 6:14 PM

m/5'10"/190#/30

As Rx'd 24:14

Cleans are not fun, lol, but better than squat cleans....I dread Elizabeth! lol.

Comment #264 - Posted by: cdub at December 3, 2009 6:17 PM

58 y.o. 5'10 153

3 Rounds
95 lbs power hang cleans
Run 2 miles

56:30

I'm preaching to an empty room: High reps of heavy weight leads to degradation of form and risks serious injury. Combining weights with longer aerobic exercise allows for muscle recovery, better form and recovery of oxygen debt. It also requires more calories.

Comment #265 - Posted by: Ken_Davis at December 3, 2009 6:18 PM

m/200/6'0"

Only had one treadmill. Subbed 800m run for 3 minute bike sprint intervals & 25 coal miner deep body squats. 115 on the pc. Had to sprint up steps to get to the body squats and bike. Still smoked from the WOD. My workout partner said he is gonna band me from this website! LOL! He said i never bring good news after reading the WOD.

Was looking for sub 20 but 21:30 felt good for how smoked we both were at the end. Looking forward to tommorrow.

Comment #266 - Posted by: Prince at December 3, 2009 6:23 PM

subbed 115-105-105
didn't time

Comment #267 - Posted by: Headhunter at December 3, 2009 6:29 PM

m.23.175

Did 25 burpees instead of run.

20:37

Comment #268 - Posted by: cass - CF Oshawa at December 3, 2009 6:34 PM

As rx'd: 25:42. Simply painful.

Comment #269 - Posted by: guitarman29 at December 3, 2009 6:37 PM

This was a disaster at my gym. Treadmill and cleans on different floors, and the treadmill shut down during the 2nd 800, so i had to wait for another to open up. Subbed 135lbs. 34 mins.

Comment #270 - Posted by: mr blue at December 3, 2009 6:44 PM

35yom / 206lbs

Puppy/Pack hybrid, complete three rounds for time of:
Run 600m
70 pound Power cleans, 21 reps

25:00

Started out faster than ever on the 600M, but slowed to average pace by the third round. HAd to break up every round of power cleans, but form was better than ever. Getting the weight moving and dropping it in place on my shoulders is making more sense than ever. Was VERY spent at the end of this.

Comment #271 - Posted by: Bphantom at December 3, 2009 6:45 PM

25 minutes (forgot my watch, so rounded up)
Subbed 155# Power Cleans down to 90#.
This was not a good performance for me, but I finished it. I only got 4 hours of sleep the night before and forgot to eat lunch.

Comment #272 - Posted by: Linwood Wright at December 3, 2009 6:48 PM

as rx'd: 34:45

Drea, scaled: 28:30
3x
800m
49lb power cleans x 21

Comment #273 - Posted by: Jamie/m/175/5'11"/30 at December 3, 2009 7:00 PM

25:00
7.5 mph on the treadmill
95# cleans
good baseline to bump it up next time!

Comment #274 - Posted by: abr at December 3, 2009 7:06 PM

105# Cleans
Runs on dreadmill
19'30"

Comment #275 - Posted by: Stephen M/26/5'8.5"/140 at December 3, 2009 7:20 PM

Scaled to 95 lb. pwr clean. Runs on treadmill.

30:13

Comment #276 - Posted by: bradp M/33/6'2"/270 at December 3, 2009 7:26 PM

68"/168
as rx'd: 27:15 this was fun. tough but fun. should have pushed it harder, but not bad for cleans @92% bw, i think.

Comment #277 - Posted by: jake at December 3, 2009 7:26 PM

As prescribed 30:27. Tough one, had to break cleans into sets of 3.

Comment #278 - Posted by: Smithy m49/5'10"/165 at December 3, 2009 7:44 PM

m/24/5'10/190

17:32 155# as Rx'd

Comment #279 - Posted by: Dan at December 3, 2009 7:46 PM

~22 Minutes, 65#

Comment #280 - Posted by: StaceySLC/30/5'6"/115 at December 3, 2009 7:48 PM

m/20/170
day 34

95lb power clean

19:39

Comment #281 - Posted by: jack b at December 3, 2009 7:50 PM

700m run, from basement to outside in 29 degrees
95lb power clean

25:47

Thoughts are with those serving overseas and at home. Take care.

Comment #282 - Posted by: Paul_C m/39/6'/175 at December 3, 2009 7:51 PM

I'm a few weeks into starting strength.

Just wanted to check in with the crossfit community.

This evening I managed two personal records:

Squats:
260x3
260x5 (previous pr)
263x5 (new pr)
263x2

Deadlifts:
255x5 (pr)

Strict Hang Pullups:
5,5,5,5
(I've been getting worse at these, every thing else is getting better)

Comment #283 - Posted by: Daniel NYC at December 3, 2009 7:54 PM

28:32 On the floor. Next time, I'll be standing. Nice workout.

Comment #284 - Posted by: Rosser at December 3, 2009 8:02 PM

30/M/5'10"/147 (MTN WARRIOR)

Complete three rounds for time of:
Run 800m
SUBBED 115 pound Power cleans, 21 reps

Time was 37:32 good form on all the reps, back straight, ankles and hip extended, shoulder shrugged, elbows high and out. this was a killer, I wish I could have move the weights closer to the end of the running course, would have take about 5 to 8 minutes total less from the final time. Being doing Muscle ups in the pull up bar every day (Did 3 in a row without letting the bar go this morning) shooting for 10 tomorrow in less than 30 seconds. After every workout of the day also weighted dips with 45 pounds and sometimes ABS exercises. (getting ready for the Muscle ups in the rings WODs)

SANTI

Comment #285 - Posted by: Santi at December 3, 2009 8:05 PM

M/48/6'3"/195

subbed 120 lb. power cleans
26.09

Comment #286 - Posted by: JimL at December 3, 2009 8:29 PM

Completed the workout as rx'd.
I had to change shoes between the run and lifting so that took a little time and also ran into stomach issues on the last 800 meter run, but all in all it was an awesome workout!
Completed in 22:56!
The diet is slowly cutting all fat away! It is amazing to be lighter in bodyweight but stronger at the same time! The Paleo diet is absolutely life changing! My resting heart rate is <50 and i feel wonderful! Crossfit has changed my life!

Comment #287 - Posted by: BrooksT/M/6'2"/195 at December 3, 2009 8:29 PM

58/M/202 - P. Cleans @ 115lbs - 30:00 - time approximate due to messing up watch.. some how..

48/F/125 - P. Cleans @ 40lbs - 23:55

Comment #288 - Posted by: Dave and Belinda at December 3, 2009 8:30 PM

Forgot to mention above, we both subbed 1000m rows for the runs

Comment #289 - Posted by: Dave and Belinda at December 3, 2009 8:32 PM

95# pc's. started slow for form but was powering through by the end. definately will go faster/heavier next time.

24:50

afterwards, did my first 3 kipping pull-ups!

Comment #290 - Posted by: Callum at December 3, 2009 8:43 PM

Sub'd 1000m row for 800m runs

19:56

Comment #291 - Posted by: ZachM_PantherCF_71''/190 at December 3, 2009 8:49 PM

M/25/152#/5'7"

Porch Scale:
800m row (sub)
135# PC x 21

Time: 32:52

Comment #292 - Posted by: Ransom at December 3, 2009 9:03 PM

Subbed 95# PC for 155# PC, Back still sore from Linda that I made up a couple of days ago. Very tight this entire workout. 17:40

Comment #293 - Posted by: Allen in IA 34/6'1"/181 at December 3, 2009 9:18 PM

M/48/5'9"/175

Day 3 of strict no grain/dairy paleo. Absolutely no gas in the tank. Scaled PC to 95# concentrating on form.

24:31

Comment #294 - Posted by: Mike in RSM at December 3, 2009 9:20 PM

20:15
PC: 70lbs

Comment #295 - Posted by: Crystal 5'4''/125/26 at December 3, 2009 9:22 PM

800m
115lb hang power cleans

20:06

Thinking I should have gone with 135lbs.

Comment #296 - Posted by: dutch at December 3, 2009 9:52 PM

time 25:10
cleans 65 lbs

Comment #297 - Posted by: Anh at December 3, 2009 9:55 PM

#289 hell yeah. congrats on the pu

Comment #298 - Posted by: jake at December 3, 2009 10:00 PM

Time: 31: and change

Subbed 1000m row for the run
scaled cleans down to 105# because my form is horrible.

Must work on form for power lifts to get more speed.

M/40/5'8"/148

Comment #299 - Posted by: TexinMA at December 3, 2009 10:04 PM

30:27
Subbed 1000m rows for runs, 135lb hang power cleans

Comment #300 - Posted by: Travis W at December 3, 2009 10:14 PM

CFWU x 3

Completed as Rx'd
40:21

Very difficult. I thought I was closer to 18 minutes but when I looked down at my watch; 40:21. Time flies when you're having fun... or when you're agonizing over being halfway through a set of 155lb power cleans.

Comment #301 - Posted by: Marc 30 /6'4"/ 205 at December 3, 2009 10:55 PM

Kevin 21/195/5'7"

Rx'd 19:29... I think. Lost count of laps, and may possibly be 200m short. Definitely getting better at running though.
-----

Jake 21/150/5'9

135# Power Cleans

27:16
--------

Chris 20/180/5'9"

135# Power cleans

25:45

Comment #302 - Posted by: WSU CrossFitters at December 3, 2009 11:02 PM

100# power cleans. Sets of 7
Runs were fairly fast.

20:30

Comment #303 - Posted by: Govervich at December 3, 2009 11:40 PM

24/m/170lbs

as RXd

22:54

Comment #304 - Posted by: Eric-Fairbanks, Alaska at December 4, 2009 12:33 AM

17:19 Rx'd

Killer...

Comment #305 - Posted by: CrossFit MP at December 4, 2009 1:03 AM

28:53

Subbed 135 for 155...decided to go more for faster reps without a break then heavier weight...maybe that was taking the easy way out but my forearms are dead from the one armed pull ups

Did it at work...felt like I gave it a good effort

Comment #306 - Posted by: Cleveland at December 4, 2009 1:20 AM

first time doing this. 155 pounds was out of my comfort zone...

as rx'd, time:
40'28

Comment #307 - Posted by: ccfeldt at December 4, 2009 1:51 AM

M/26/185

Had to take it down to 140 Lbs.
19:26 total

Comment #308 - Posted by: James Shelby at December 4, 2009 3:01 AM

M/32/180

After getting the forearms torn up on Wednesday's WOD, pretty proud of myself for not scaling this one! Seriously lacked a grip in my no-chalk gym.
23:15

Comment #309 - Posted by: Joe K at December 4, 2009 3:43 AM

41/m/176cm/74kg

No power cleans because of irritable patella.

Instead I did 3 rounds for time

800m run
21 chest to bar pull-ups

14:37

Comment #310 - Posted by: Memuc at December 4, 2009 4:31 AM

29:18 as Rx'd

Comment #311 - Posted by: Franco M/34/5'8"/173 at December 4, 2009 6:00 AM

8:52
115# and 200m run

Comment #312 - Posted by: Deano at December 4, 2009 6:03 AM

24:07 rx'd :) My first RX workout!!!

Comment #313 - Posted by: Leandre at December 4, 2009 6:43 AM

Good one. Interesting going into a high-cardio lift after a run. Very mental. 25:00.

Comment #314 - Posted by: schembr at December 4, 2009 6:45 AM

26:20
135 lb power cleans
800's on treadmill
Semper Fi!

Comment #315 - Posted by: Burko 47/170/5'10 at December 4, 2009 7:26 AM

Bad hammy from Chucky Bowl
Cleans as rx
Subbed 5min eliptical
5 min stair climber
1000 m row
39:34

Comment #316 - Posted by: john h at December 4, 2009 7:49 AM

M/5-10/200/38

Subbed 135# PC; 27:45

Semper Fi

Comment #317 - Posted by: Walker at December 4, 2009 8:04 AM

M/5'5"/193/37

CFWU x2 (not timed)

800m on tread mill
145# Cleans, all reps completed

25min even.
Thanks Coach, I love the way I feel after a workout like this!

Comment #318 - Posted by: Rocky at December 4, 2009 8:12 AM

M/6-3/328/26

65# PC 21-21-21-21

800m x 4

38:19

Comment #319 - Posted by: Greg C. at December 4, 2009 8:13 AM

15 burpees
21 pwr cleans w/55#

14:00

Kelli

Comment #320 - Posted by: Deano at December 4, 2009 8:25 AM

25:49
PC 115lbs

Comment #321 - Posted by: MitisFD at December 4, 2009 8:49 AM

155/male/23/ 5'11

scaled to 110 pounds power cleans

27.00 mins.
Slow today.

Comment #322 - Posted by: Chort at December 4, 2009 8:50 AM

As Rx'd 49:38

63 reps of 155 was probably a bad idea when my 1RM is only 180...

Comment #323 - Posted by: Matthew 23/6'2.5"/214 at December 4, 2009 8:54 AM

M/32/6'3"/205

As Rx'd: 21:00

Comment #324 - Posted by: Ben S at December 4, 2009 8:54 AM

I don't have access to a rower, so i did:
100-45# SDHP

otherwise as rx'd:
8:34.

Comment #325 - Posted by: wyatt22 at December 4, 2009 9:15 AM

don't have enough weight to do it as rx'd.
I only have a 26lbs bar, and 90lbs of weight. so 116lbs total.
Had problems with weight clamp keeping the weight on and shoes coming undone and running in 20 degree winter winds.

blah: 24:04

Comment #326 - Posted by: wyatt22 at December 4, 2009 9:19 AM

Pressed for time and achilles issues
3 rounds
400 meter run
(15) 135# cleans
18:04 Tough Workout
the
50 Sits

Comment #327 - Posted by: dyagg at December 4, 2009 9:19 AM

29 m 174
23:30 as rx'ed
pretty tough

Comment #328 - Posted by: Brandon Ecker at December 4, 2009 9:22 AM

No gym tonight. Need to catch this one up.

No Fun

Comment #329 - Posted by: Elaine in Scotland at December 4, 2009 9:32 AM

Scaled down to 2 rounds w/115# PC

19:30

Comment #330 - Posted by: Trac Nguyen M/28/152/5'7" at December 4, 2009 9:44 AM

29 YOM 185#
18:45
Scaled down clean to 135#, I F'd up did hang cleans not power clean. Still a hell of a workout though!

Comment #331 - Posted by: Jason at December 4, 2009 9:45 AM

Today I scaled it down as this is my first time. I did a hanging clean with 115lbs 15 reps each round and ran 1/2 mile at 6-7 miles per hour.

Total time 22 minutes give or take a few.

Comment #332 - Posted by: Adam at December 4, 2009 9:47 AM

M/28/173/5'10"

As Rx'd
19:31

Comment #333 - Posted by: Mean Seen at December 4, 2009 10:10 AM

M/ 40/ 6'/ 205

As Rx'd: 17:52

Comment #334 - Posted by: The Other Kyle at December 4, 2009 10:10 AM

25:20.

CrossFit Strength Bias:
Press 3RM 145#, PR by 5 lbs.
Press 20RM PR attempt 80#, only got 18 reps.

Comment #335 - Posted by: Latham Fell M/29/184 at December 4, 2009 10:36 AM

26:58 as rx'd

Comment #336 - Posted by: scubasteve 38 170 at December 4, 2009 10:46 AM

19:42

Comment #337 - Posted by: mrd m/25/5'10?195 at December 4, 2009 11:26 AM

7:00 pace for 800M.

20lb dumbbells for cleans. No access to a barbell.

Comment #338 - Posted by: MatthewK at December 4, 2009 11:29 AM

29/M/143

Scaled weight to 115 lbs

26:04

Comment #339 - Posted by: Eric E at December 4, 2009 11:59 AM

23min03 scaled to 135

Comment #340 - Posted by: 11381/29/m/5'7/155 at December 4, 2009 12:05 PM

Actually my time was 24:06

Comment #341 - Posted by: dutch at December 4, 2009 12:20 PM

Completed one round as Rx'ed
plus 800m run and 4 reps (F on 5th rep)
Total time - 22:11

Comment #342 - Posted by: fosterww98 at December 4, 2009 12:28 PM

Rx'd 24.48
outside at wesley's so cold..

Comment #343 - Posted by: Meat at December 4, 2009 12:31 PM

Rx'd

17:55

Comment #344 - Posted by: amped 35/M/190/6' at December 4, 2009 1:08 PM

36.17

155 PC x 21
.75 mile run
135 PC x 21
.75 mile run
135 PC x 21

Could shave 5 minutes off this likely next time. great workout, glad to be on my rest day tomorrow.

very clean eating all day helped.

Comment #345 - Posted by: adam/215/24/5.9' at December 4, 2009 1:39 PM

WOD - (mod to 135#) 21:58

Comment #346 - Posted by: Rebar [51y/m/11st1/70"] at December 4, 2009 1:46 PM

Rx'd

21:15

Comment #347 - Posted by: Garnell at December 4, 2009 2:12 PM

Have Barbell now. did with 100# because I wasn't sure of my form...could have pulled way more, though. I felt unfulfilled afterward, especially after yesterday./
18:45
Owning this Barbell will really allow me to cross some thresholds!!!!

Comment #348 - Posted by: tucks at December 4, 2009 2:27 PM

17:46
scaled to 95lbs

Comment #349 - Posted by: Joshua/26y/m/182/5'10 at December 4, 2009 3:01 PM

17:46
scaled to 95lbs

Comment #350 - Posted by: Joshua/26y/m/182/5'10 at December 4, 2009 3:01 PM

as rx'd: 22:37

Comment #351 - Posted by: Casey at December 4, 2009 3:08 PM

as rx'd.

22:43

Comment #352 - Posted by: Jay [22/5'6"/155] at December 4, 2009 3:39 PM

m/20/189/6'

Wow that was a tough workout - those are some heavy power cleans.

got to work on the power clean form - more efficiency!

as rx'd 30:00

Comment #353 - Posted by: Neill at December 4, 2009 3:45 PM

24:51 as rxd, thanks Coach. Great to see OPT post...good motivation for us mere mortals to see what the top dogs are achieving

Comment #354 - Posted by: Eric L @ CF Metropolis at December 4, 2009 3:55 PM

23.29 as Rx'ed, awesome WOD. Paul

Comment #355 - Posted by: Apolloswabbie 6'2" 201 45 yoa at December 4, 2009 4:28 PM

Stopwatch stopped prematurely while in my pocket. 800m x 3 at around 6.5 to 7mph comes to 13.5 mins. Let's call it 20:00. Used 115# for power cleans.

Comment #356 - Posted by: mikes at December 4, 2009 4:47 PM

Scaled> #135 power cleans
23:30

Comment #357 - Posted by: GU997 at December 4, 2009 4:55 PM

as rx'd 23:15

Comment #358 - Posted by: arron at December 4, 2009 5:05 PM

CFWUx1
27:45

Comment #359 - Posted by: Doug at December 4, 2009 5:07 PM

25/m/200

as rx'd 29:43

our gym is on the 2nd Floor and we do the running outside on the street, so you lose about 1:00 each round getting in and out of the building.

the cleans were rough, but actually not as bad as I thought they'd be.

Comment #360 - Posted by: Dave at December 4, 2009 5:48 PM

M/250
1/2 mile run 21 power cleans 31:11. 135 pounds

Comment #361 - Posted by: tpdfish at December 4, 2009 5:52 PM

as rx'd 18:30

cold weather killed me!

Comment #362 - Posted by: Hernan [19 / 6'0/ 175] at December 4, 2009 5:58 PM

49/m/190

Cleans scaled to 135, 23:24

Comment #363 - Posted by: denob at December 4, 2009 6:14 PM

as Rx'd

34:32

Note to future self: Fighting a cold...you can do better!

Comment #364 - Posted by: hunterk2 at December 4, 2009 7:00 PM

F/24/153

Pack version: 600m runs (.37mi), then 55# PC

~28:00

Need to stop skipping the running wods! This one suffered because of it..

Comment #365 - Posted by: jess at December 4, 2009 7:15 PM

M/27/174

Did the Bear complex instead
1st #95
2nd #105
3rd #115
4th #120
5th #135

Ran a 6 minute mile

Comment #366 - Posted by: Carlos Cinco TM 223 at December 4, 2009 7:19 PM

3 CFWU

WOD as rx'd
25.23

Comment #367 - Posted by: stojo at December 4, 2009 7:23 PM

Scaled to 135#:

35:23

Wow. It's always the ones that look easy. My cleans are shabby, so it took me a while to get through them with that amount of weight.

Comment #368 - Posted by: angstadt at December 4, 2009 7:24 PM

CrossFit Huntsville, AL is hosting a lumberjack event tomorrow at 10:00am at the warehouse. There will be prizes awarded to the top competitors....but entry fee is suggested.

Thinking of the families and kids that lost their wives, husbands, mommies, and daddies.......

If you can't compete at least make a donation to the cause!

Comment #369 - Posted by: KLowe at December 4, 2009 7:27 PM

CFWU X 3

3rds.
800M
120# PC 15 reps

17:20

Comment #370 - Posted by: Ted C. at December 4, 2009 7:59 PM

as rx'd

16:34

ran 800m on icy roads in -15, definitely didn't help!

Comment #371 - Posted by: troy at December 4, 2009 8:43 PM

30/m/71"/186#/Camp Taji, Iraq

CFWU x1
Burgener Warm-up

26:54 as Rx'd with runs on treadmill

Two add'l sets of 15 pull-ups and dips to finish me off.

Comment #372 - Posted by: Archer6479 at December 4, 2009 9:01 PM

12/4/09: I had to scale it back because I am recovering from a nasty cold. 3 rounds of Run 800 meters and 95 lb hang cleans, 21 reps. Time: 24:20 minutes.

Comment #373 - Posted by: Shawn Becker at December 4, 2009 9:16 PM

Not as RX'd
3rnds
400 meter run
21 (135#) hang cleans

17:48

21/m/155/5'8

Comment #374 - Posted by: Clack_Attack at December 4, 2009 9:39 PM

34:09 cleans done with 61.5kgs
round 1 - 9:28
round 2 - 12:02
round 3 - 12:38

Comment #375 - Posted by: Sot at December 5, 2009 2:06 AM

3 rounds:

.50 mile run (track, 4 laps inside line)
21 155lb power cleans

started wod upstairs for run. 4 laps was about 3:05 each round.

first round of cleans all singles, second & third round was mostly 3-4 at a time

29:26 12/04/2009

Comment #376 - Posted by: johnathon in seattle 28/5'8/156 at December 5, 2009 2:36 AM

Had to do hang cleans due to strict gym rules against "clanging" weights.
Also scaled back weight each round.
155 - 145 - 135
Haven't done cleans in about 11 years. Forgot what a total workout it is!

30:34

Comment #377 - Posted by: SeanW 32m/225/5'11 at December 5, 2009 4:56 AM

23:11
scaled up
176.36981 pounds
80kg

Comment #378 - Posted by: Brendan at December 5, 2009 5:12 AM

Rx 18:13

Good WOD

Comment #379 - Posted by: DougP.33/m/5'11"/215 at December 5, 2009 6:29 AM

cleans are relatively new to me so did had to revert to 110lbs cleans
23 mins
132lbs x 12 - 112lbs x 10
800m
112lbs x 21 etc

cash out
bench - 60kg, 65kg, 70kg, 65kg, 60kg (x8 each set)

Comment #380 - Posted by: CJudgeRun at December 5, 2009 6:31 AM

Ran out of time, had to stop early to prepare for an event. did 1 complete rd, and finished on the 11th pc in the 2nd round - tired- 14:51.

Comment #381 - Posted by: Greg 37/6'3"/215 at December 5, 2009 9:05 AM

Scaled fo sho.

3 rounds of:
400m run (indoor track at the Y)
115 Power Cleans, 21 reps

14:45

Comment #382 - Posted by: JrJordan at December 5, 2009 9:49 AM

Scaled cleans to 132lb, the rest as ordered.

29:11

[29:11]

Comment #383 - Posted by: JonK at December 5, 2009 11:11 AM

As rx'd with broken sets on cleans

26:05

Comment #384 - Posted by: Bells M/36/6'1"/195 at December 5, 2009 12:18 PM

22:22 not rxd
85# power cleans
F/130#/35yo/5'5"

can now do both grip dead hang pullups! yay paleo and perseverance!!!!
:)

Comment #385 - Posted by: Cori at December 5, 2009 12:37 PM

26.50

Comment #386 - Posted by: Wade at December 5, 2009 12:43 PM

Scaled to 135#
~25'
PM, garage

Comment #387 - Posted by: Ajax at December 5, 2009 2:39 PM

25:13

120lb cleans

Comment #388 - Posted by: rche9820 at December 5, 2009 2:56 PM

As rx'd

24:51

Comment #389 - Posted by: jpw at December 5, 2009 3:53 PM

95#

20:10

Comment #390 - Posted by: geoff at December 5, 2009 4:04 PM

WOD

24.15.

P/Clns @ 65.5kg
Took the 800m too easy,just jogging round in just over 3 - 3.30 , p/clns were wierd 1st 2 rounds wi trainers on,changed to weightlifting shoes for last round,much easier. dont know what happened wi p/clns,as warming up missed loads @ 70kg !,so tried at 65.5kg,never missed any !felt light !!
after B/S 5-5-5-5-5,Sn Halt D/L's,Sn, Ohs.

Comment #391 - Posted by: Pedro Barrera,Scotland at December 5, 2009 4:28 PM

160 lbs
Treadmill
24 minutes for run
10 minutes for cleans.
Walking back and forth between rooms and changing shoes between exercises.
I really liked this one.

Comment #392 - Posted by: David/m/6'0/192/33 at December 5, 2009 7:19 PM

17:57 total

3:07 treadmill, 21 x 125lb power cleans
3:12
3:08

power cleans were by far tougher than the run portion.

Comment #393 - Posted by: Dan in Baghdad/M/33/5'9"/195 at December 6, 2009 2:39 AM

m/31/210
power cleans 145#
21;!0
Brad
power cleans 115#
22:00

Comment #394 - Posted by: rstrang at December 6, 2009 7:19 AM

PC 60 kg
24:51 grip slowed me down

Comment #395 - Posted by: tum1 at December 6, 2009 7:31 AM

23:15 - squat cleans

Comment #396 - Posted by: gunnar m/38/190/73" at December 6, 2009 8:29 AM

23:28 as rxed

Comment #397 - Posted by: Kevin McClellan 48/M/195 at December 6, 2009 10:08 AM

22:32 as rx'ed

Comment #398 - Posted by: Erby at December 6, 2009 10:57 AM

Wk1 day3 of adv5x5:
Run 1/2 mile and CFWU,
BSx5:135-225-5 sets at 275 (barefoot)
Benchx5:95-135-5 sets at 185 (1:00 rest)

WOD: 18:59 as rx'd on treadmill:
1)3:29/2:14
2)4:03/2:37
3)4:18/2:16

Straight Bar curls x8/ Wt Dips x8:
45-65-85 / 45-65-65

later,
b
m/33/5'8-1/2"/166

Comment #399 - Posted by: brian p at December 6, 2009 11:06 AM

Scaled to 135#, completed "Helen" about 30 mins prior to this wo

21:39

Comment #400 - Posted by: MagicMitch at December 6, 2009 3:36 PM

M/59/6-2/209
three rounds
row 800 meters
power clean 115 pounds
26:24

Comment #401 - Posted by: JBGP at December 6, 2009 3:37 PM

22:00
135 cleans

Comment #402 - Posted by: NJS at December 6, 2009 4:44 PM

Wow. That was hard. My first time running in over 3 months.

Rx'd

Rd 1-
treadmill at 9.0
cleans done as 10-7-4
7:25.89

Rd 2-
treadmill at 8.0
cleans done as 8-5-5-3
9:10.05

Rd 3-
treadmill at 8.0 (almost had to stop/slow down)
cleans done as 8-5-4-3-1 (had NO grip for that last rep)
9:52.01

very hard.

Total Time:
26:27.96

Comment #403 - Posted by: Smash at December 6, 2009 11:02 PM

M/45/165
scaled to 135 lb

30:45

Comment #404 - Posted by: Panger at December 7, 2009 6:56 AM

M/25/5'9"/195

scaled to 115# power cleans

36:57

Comment #405 - Posted by: AST at December 7, 2009 8:07 AM

as rx'd: 24:10

Comment #406 - Posted by: mulcahy at December 7, 2009 8:18 AM

scaled to 135# power cleans

33:40

Very hard.

Comment #407 - Posted by: Adam A. at December 7, 2009 9:04 AM

30 minutes approx
Scaled down to 115 for the power cleans. All cleans broekn 12-9. Not feeling it this morning, but figured something was better than nothing.

Comment #408 - Posted by: clark at December 7, 2009 9:11 AM

Row 5k
19:48

155 pound Power cleans, 9,6,6,6,6 reps
9:37

6 power cleans
32 sit-ups

Comment #409 - Posted by: Bama Jim - M/41/6'4"/208 at December 7, 2009 9:20 AM

F/35/5'2"/125#

Total Time: 24:21

55# cleans

Completed at Pentagon Gym.

Comment #410 - Posted by: Spy at December 7, 2009 9:56 AM

Porch scaling with 800s and 135 x21

18:30

a lot of broken sets, working on some deadlift advice that seems to be helping....

Comment #411 - Posted by: Shane/31/6'/190 at December 7, 2009 10:21 AM

m/41/169/5'9"

As rx'd:

33:22

Comment #412 - Posted by: Richie D. at December 7, 2009 12:06 PM

25/135/5'5/M

New to Olympic lifting,

Did 40kg cleans , missed the end Snatch movement (21)

And 800m

x 3

22:13.4

Comment #413 - Posted by: Raj at December 7, 2009 2:18 PM

28:02. 135lb power cleans

Comment #414 - Posted by: Ecp2 at December 7, 2009 2:54 PM

did 3 rounds for time
scaled
600 meter run (treadmill)
power clean 135lbs 15 reps

Comment #415 - Posted by: Jorge Montesinos m/26/5"11/194 at December 7, 2009 4:56 PM

did 3 rounds for time
scaled
600 meter run (treadmill)
power clean 135lbs 15 reps

Comment #416 - Posted by: Jorge Montesinos m/26/5"11/194 at December 7, 2009 5:03 PM

as rx'd

26:48

155 lb is HEAVY!!!
and my lower back is feeling it!

Comment #417 - Posted by: al deezy (32-m-155) at December 7, 2009 5:16 PM

@ the sweatbox

as rx'd:

29:23

Comment #418 - Posted by: N_Rahim 28/m/150# at December 7, 2009 5:24 PM

As rxd. 23:24

Comment #419 - Posted by: Blutke at December 7, 2009 6:01 PM

as rx'd
23:38

Comment #420 - Posted by: ferb44 at December 7, 2009 6:13 PM

As Rx'd except used 95 lbs: 24 mins
Run splits - 4:40/4:20/4:00

M/26/?
7 Dec 09

Comment #421 - Posted by: Joshua at December 7, 2009 7:29 PM

Scaled to 135lbs. 27:50.

Comment #422 - Posted by: Xman at December 7, 2009 8:01 PM

30 m 67kg

I used 50kg for pc

time 23.30

Comment #423 - Posted by: Gerard at December 8, 2009 5:57 AM

3 rounds

run 1/2 mile (indoor track)
135 lb. power clean, 21 reps

28:28

(~2:30 spent walking between track and barbell)

run splits: 3:00, 3:38, 3:37

Comment #424 - Posted by: cbecker at December 8, 2009 6:18 AM

Complete three rounds for time of:
Run 800m (subbed 1000 m row)
155 pound Power cleans, 21 reps (subbed 95#)

Time: 26 minutes.

Comment #425 - Posted by: blades at December 8, 2009 8:13 AM

I have a long way to go

after a week off

25:15 as rx'd

32/M/178

Comment #426 - Posted by: Donnie Moore at December 8, 2009 11:32 AM

26 minutes as rx'd, broken down:

3:40 run
7-7-7
3:50 run
6-6-5-4
4:00 run
7-5-4-2-2-1

Felt really good about this one. I've only been doing CF for one month, but I could really tell that I've made a lot of progess by the way I handled this WOD. Now I just need to get better at pull-ups!

M/24/5'11''/200

Comment #427 - Posted by: Kent at December 8, 2009 11:45 AM

as rx'd:

29:10

Comment #428 - Posted by: Collin at December 8, 2009 1:48 PM

45 minutes.

scaled pc's to 135 lbs. ran 800's in 3:00 each. bad day, very tired and out of it, needed much rest.

Comment #429 - Posted by: jonfaiella at December 9, 2009 5:52 AM

as rex'd

27:19

Comment #430 - Posted by: B Miller/m/5'9"/254 at December 9, 2009 11:52 AM

As rx'd:

28:48

Comment #431 - Posted by: Shawn B. M - 37 - 153# - 5'9" at December 9, 2009 12:59 PM

15:27 (70kg)
Crossfit Central London has a new location

Comment #432 - Posted by: Silvs at December 9, 2009 2:45 PM

As Rx'd:
19:52

Comment #433 - Posted by: Eric Gohl 21/5'10/163 at December 9, 2009 5:00 PM

35/m/175

as rx'd 20:07

Comment #434 - Posted by: ffkwill at December 9, 2009 5:14 PM

M/49/153/1-1-06

Scaled 95#

23:17

Comment #435 - Posted by: bingo at December 9, 2009 7:38 PM

M/28/190#/5'10"

As rx'd

22:54

Comment #436 - Posted by: Squared at December 10, 2009 7:57 AM

Complete three rounds for time of:
Run 800m SUB Life Fitness Bike
155 pound Power cleans, 21 reps SUB 85 pound Hang power cleans

20:51

Comment #437 - Posted by: Louis Herrera 50 70" 181 at December 10, 2009 8:51 AM

(12/9)
18:20...150/177
Only 2 rds scaled to 400m & 115#. Just not feeling it. Could be because it was extremely cold. I'm also feeling the onset of a cold today so maybe it was affecting me as well. Frustrating.

Comment #438 - Posted by: Mike Scott M/43/5'10"/210 at December 10, 2009 10:23 AM

Todd: m/36/165/5'10
scaled to 145# Power Cleans but used 25# plates to get fuller ROM--no bumpers; 800s on treadmill.
26:10

Comment #439 - Posted by: TnT in MD at December 10, 2009 2:54 PM

Scaled to 135#: 15.19

Comment #440 - Posted by: M. Honcho M/31/5'10/170 at December 10, 2009 2:58 PM

CFWU
28:27
M/48/193#/72"

Comment #441 - Posted by: RB at December 10, 2009 3:12 PM

@ work, 1000 meter rows, PWR cleans as rx'd

26:45

Comment #442 - Posted by: Mad Max at December 10, 2009 5:57 PM

115 lb power clean

time - 18:55

Comment #443 - Posted by: bookworm at December 10, 2009 6:27 PM

Very tough WOD, especially doing it the day after the Lumberjack 20 WOD! Even tougher running into 30 degree temp with gusting wind. Poor time which leaves room for great improvement.

As Rx'ed.
34:08

Comment #444 - Posted by: Miyagi 29/m/168# at December 10, 2009 7:36 PM

Michael
Rx'd 24:20

Erin
20:48 w/60# power cleans

Comment #445 - Posted by: MikeyPaul/m/28/170/5'8" at December 10, 2009 9:01 PM

scaled power cleans to #135

did 400 SU jump rope instead of runs.

19:03

Comment #446 - Posted by: kettlehell at December 11, 2009 7:46 AM

scaled to 135lb

23:35

Comment #447 - Posted by: Steeliekid 41 175 67" at December 11, 2009 10:54 AM

23:25
used 95 lb for power cleans.

Comment #448 - Posted by: chaps at December 11, 2009 11:14 AM

Pack:
Complete three rounds for time of:
Run 600m
95 pound Power cleans, 21 reps

Comment #449 - Posted by: footdoc at December 11, 2009 1:02 PM

Whew! It was cold, foggy, and another great day here in Afghanistan. I did 1x 155# and 62x 135#. I imagine I could have squeaked some more time out of this somewhere, but I was blasted at the end. A good 5 minutes just laying out the ground...feels nice...

38:06

Comment #450 - Posted by: TimAFG at December 12, 2009 4:32 PM

D
@29'S
ROW 800 M
97# POWER CLEANS

1 5:11
2 10:58
3 16:48

Comment #451 - Posted by: waderpro at December 12, 2009 6:15 PM

M/20/5'10/128 - increased fat blocks to 2X

subbed 1000 meter row for each run sice knee still not better

scaled power cleans to #70 (had to use dumbbells since I am home for the holidays - forgot how much harder it is than using a barbell)

27:26

Comment #452 - Posted by: Josh R at December 13, 2009 1:34 AM

20091213 0200hrs
WOD091203: 3 rds for time of 800m runs and 21 Power Cleans (70kg)
As rx'd in 22:19
The treadmill I was using is garbage. Starts out at 6.5 when I wanted 8.0, then whized up to 10 when I was already sucking wind. I timed about 3:30 for the runs as the 'distance' feature on the 20year old treadmill sucked too. NEVER AGAIN!

Comment #453 - Posted by: AlexR 28 / m / 94kg / 6'2" at December 13, 2009 2:31 AM

m/36/5'9/176

CFWU - 3. Reg. Superman. Burgener. DU.
23:17
Cleans not as bad as I thought they would be. 7 at beg of each round, then mostly sets of 4. Tech not too bad. Need better shrug & more elbows up. Decent job of getting knees out & not jumping until mid thigh. Good jump too.

Comment #454 - Posted by: jrm at December 13, 2009 6:57 AM

used 115#
approx 25 min
m/34/195/6'-1"

Comment #455 - Posted by: reese at December 13, 2009 10:29 AM

M/39/196

As Rx'd: 24:21

7

Comment #456 - Posted by: Red 7 at December 13, 2009 11:16 AM

34/M/197

20:37

Comment #457 - Posted by: Ralphy at December 14, 2009 10:18 AM

26:43 with 135# power cleans subbed for 155#

Comment #458 - Posted by: Isaac Twist m/30/167/5'11" at December 14, 2009 2:11 PM

Done on 12/14/09

21:10 as follows:
800 m @ 8 mph
14 cleans @ 155 lbs
800 m @ 8 mph
14 cleans @ 155 lbs
800 m @ 8 mph
7 cleans @ 155 lbs

Comment #459 - Posted by: tlav30 at December 14, 2009 6:10 PM

95#

17:24

Comment #460 - Posted by: KOA2 at December 15, 2009 4:57 AM

22:14

Comment #461 - Posted by: TBR at December 15, 2009 7:46 AM

115# power cleans; about 25-30 minutes

Comment #462 - Posted by: blckorder at December 15, 2009 9:38 AM

@115 (which was about right really): 22:03

Comment #463 - Posted by: mischa 145 32 yom at December 15, 2009 10:48 AM

Had to scale to 135 lbs after the first few cleans as I felt a twinge in my back.

38:50

Comment #464 - Posted by: Ukkrew at December 15, 2009 1:45 PM

Only did 2 rounds on accident (thought it was an "as many as you can in 20 min)

exactly 2 rounds in 20 mins

Comment #465 - Posted by: Woo - m/29/183/67" at December 15, 2009 1:49 PM

Pack scaling:

3 round for time of:
600m run = 0.375 miles
21 reps of 95lb power clean
in VFFs
26:02

Comment #466 - Posted by: BobO (m/24/6'5"/190) at December 16, 2009 1:32 PM

34/M/170
Complete three rounds for time of:
Run 800m (Treadmill, 0% Incline)
85 pound Power cleans, 21 reps

18:00

Comment #467 - Posted by: Chad at December 16, 2009 3:15 PM

34/M/170
Complete three rounds for time of:
Run 800m (Treadmill, 0% Incline)
85 pound Power cleans, 21 reps

18:00

Comment #468 - Posted by: Chad at December 16, 2009 3:15 PM

40:31

Comment #469 - Posted by: JerryM M/38/245/6'2 at December 17, 2009 1:22 PM

23.m.137.65"

as rx'd
*subbed 1km row for runs
34:59(PR)

Comment #470 - Posted by: Francis Vu Nguyen at December 17, 2009 8:28 PM

42m, 72/215
RX'd
19:43

Comment #471 - Posted by: will h at December 18, 2009 12:30 AM

Complete three rounds for time of:
Run 800m SUB Life Fitness Bike
155 pound Power cleans, 21 reps SUB 75 pound

20:51

Comment #472 - Posted by: Louis Herrera 50 70" 181 at December 18, 2009 5:31 AM

22:32

Comment #473 - Posted by: cja at December 19, 2009 9:47 PM

34 year old male, who knows how much I weigh. Probably around 210. Holiday carbohydrates and fat.
19:07 two rounds with 135 lbs. With a hurt back.

Comment #474 - Posted by: kgw at December 20, 2009 12:16 PM

44 yom 203 lbs.

2 rounds only
115 lbs.

21:30

Comment #475 - Posted by: Speedster at December 20, 2009 5:46 PM

23:18 (subbed 200 double unders for 800M runs)

Comment #476 - Posted by: B. Rhaly at December 24, 2009 8:30 PM

m/42/6'/155 12-21-09
3:45 step ups
95# power cleans
24:53

Comment #477 - Posted by: PB at December 25, 2009 1:17 PM

CFWUx3
BWU

43:16

Power cleans @ 115lbs.

Ernest 39/M/61"/167

Comment #478 - Posted by: twiki2 at December 27, 2009 4:34 AM

29/m/185

as rx'd: 25:44

right wrist felt awful last set of PC

Comment #479 - Posted by: MoGreene at December 30, 2009 12:07 PM

PC @ 135
1000m row

18:40

broke bar in 3rd set of PC's... ha ha...

Comment #480 - Posted by: mcdontron at December 30, 2009 12:14 PM

.50 mile runs on treadmill (9.5, 8.6, 8.5), scaled down weight to 135lb. 23:56

Comment #481 - Posted by: R.Lee_Seattle at December 30, 2009 2:14 PM

m/40/67"/180#

3 rounds

115# power clean x 21
800 meter run

26:47

Comment #482 - Posted by: Anthony Rubino at January 2, 2010 5:12 PM

posting from 12/6
scaled

800m run
95# power clean x 11
95# hang power clean x 10
800m run
21 95# hpc
800m run
21 95# hpc

must not have written down the time but I think it was 25-26 mins. I know one thing, it was really hard.

Comment #483 - Posted by: nashville steve at January 2, 2010 9:21 PM

21 cleans (115 lbs.)
5:00 MMA
21 cleans (115 lbs.)
5:00 MMA
21 cleans (115 lbs.)
5:00 MMA

Comment #484 - Posted by: TheROB at January 5, 2010 5:17 PM

28:30

Comment #485 - Posted by: TROY at January 7, 2010 2:46 PM

31/m/163/65"
30:25
145lb cleans

Comment #486 - Posted by: ac at January 30, 2010 3:22 PM

subbed 21 Swiss-ball sit-ups for run, and did only 2 rounds

18:53

Comment #487 - Posted by: Manchild at February 5, 2010 10:24 AM

45# bar cleans
800m
21 cleans
600m
14 cleans

10:45

Comment #488 - Posted by: dcyn at May 13, 2011 9:12 AM

RX
21:47

Comment #489 - Posted by: SR at December 4, 2012 3:03 PM
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