March 11, 2010

Thursday 100311

Three rounds for time of:

30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps

Post time to comments.

MascioipintoUSCGAirStationDetroit_th.jpg

Enlarge image

AET 3 Masciopinto, AST 3 Baker and AST 1 Lyon. US Coast Guard Air Station Detroit.


"Rebuilding Khalipa" Part 2, The Squat with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]


Highlights from the 2010 CrossFit Games Ohio Sectionals within the Arnold Classic - video [wmv] [mov]


"Some guys play with their heads. That's okay. You've got to be smart to be number one in any business. But more important, you've got to play with your heart--every fiber of your body. If you're lucky enough to find a guy with a lot of head and a lot of heart, he's never going to come off the field second."
- Vince Lombardi

Posted by lauren at March 11, 2010 5:00 PM
Comments

Yikes! This looks tough.

Comment #1 - Posted by: Matthew 23/6'2.5"/211 at March 10, 2010 5:00 PM

Stoked about this WOD because I've been actively & intensely working on my double-unders! Pulled a quad/hip flexor muscle today doing a snatch from knees, but will try to get through the L-pull-ups.

Psyched!

Comment #2 - Posted by: Steven M. Platek, Ph.D. at March 10, 2010 5:14 PM

great quote!! Looking forward to this.

Comment #3 - Posted by: Dan M at March 10, 2010 5:27 PM

Two of my weaknesses...double unders and L-pull ups. BRING IT!

Comment #4 - Posted by: Grugly at March 10, 2010 5:31 PM

WOD 100310 as Rx'ed 13:54

Comment #5 - Posted by: quinn McCutchen M/40/150/5'10" at March 10, 2010 5:36 PM

Congratulations to Kelly Moore for finishing second overall in the USAPL Powerlifting meet at the Arnold!!!!!

http://www.usapowerlifting.com/results/2010/2010_Arnold_Results.htm

While sick even! Great job, Kelly.

Comment #6 - Posted by: Camille F/143/5/4"/39 at March 10, 2010 5:37 PM

looks awesome

Comment #7 - Posted by: Adam (m/23/5'9"/165) at March 10, 2010 5:38 PM

How do you perform a dumbbell squat clean? I did not see it in the work out demo's.

Comment #8 - Posted by: Jason at March 10, 2010 5:39 PM

Okay I figured out my own question.

Comment #9 - Posted by: Jason at March 10, 2010 5:45 PM

Hip-Core Blaster!!! Can't wait!!

Comment #10 - Posted by: TRIPKASE m/37/5'7/160 at March 10, 2010 5:52 PM

Semper Paratus. Nice to see some Coasties getting involved with the best fitness regimen on the planet.

Comment #11 - Posted by: Rob G at March 10, 2010 6:02 PM

Okay, two easy questions just to be sure:
1. 50 pounds total for the squad cleans or 50# DB each hand?
2. I'm guessing the L-pullups are strict or is there a way to kip them?

Just checking

Comment #12 - Posted by: Alex at March 10, 2010 6:11 PM

Great Arnold video!! SO glad to see legit burpees!!
No better WOD than this one, to get back to it!!

Comment #13 - Posted by: BamaGirl at March 10, 2010 6:20 PM

Nice to see AirSta Detroit on the main page. Semper Paratus.

Comment #14 - Posted by: Tony at March 10, 2010 6:32 PM

interesting that josh everett competed in the OH sectionals. he's west coast, no?

Comment #15 - Posted by: phil at March 10, 2010 6:34 PM

Congratulations to Kelly Moore for placing second overall in the women's USAPL Powerlifting competition at the Arnold!
Coming in second to a 114lb woman with a 300lb squat is nothing to sneeze at!

Comment #16 - Posted by: Camille F/143/5/4"/39 at March 10, 2010 6:38 PM

Ditto to that, Camille! What an accomplishment.

While I'm at it, so great to finally meet you Kelly. And to have the bonus of meeting Camille at the same time? Priceless.

MU/Squat WOD after the OR this AM.

Comment #17 - Posted by: bingo at March 10, 2010 6:40 PM

Great to meet you too, Bingo. CF Kids was just inspirational. It was so nice to see the kids totally transformed-going from shy and nervous to smiling and excited!

Comment #18 - Posted by: Camille F/143/5/4"/39 at March 10, 2010 6:44 PM

can they be hang squat cleans?

Comment #19 - Posted by: cardarella at March 10, 2010 6:52 PM

Crossfit Sri Ram Ashram, India
Arvind 27:20 20kg db
Bachendra 27:43 15kg db
(50lbs doesn't work well in the world of kgs)

Comment #20 - Posted by: rashmi at March 10, 2010 7:10 PM

is it 2 25# dumbbells or 2 50# dumbbells?

Comment #21 - Posted by: Kevin A. at March 10, 2010 7:16 PM

what group is rapping on the Arnold Highlights video?

Comment #22 - Posted by: john g at March 10, 2010 7:23 PM

Number 21: 2X50lbs dumbell, one on each hands

Comment #23 - Posted by: J-F/19/155/5'9 at March 10, 2010 7:56 PM

I like, I would like alot if I didnt suck at DUs. I have been working on them for over a month now and at times I knock out like 20 in a row and then there are time I cant knock 2 in row. Does anyone have any suggestions?. Thanx.

DO WORK!!!

Comment #24 - Posted by: BlackCatX-Fit at March 10, 2010 7:56 PM

My 4th week now and boy it still hurts !! My hammies are ridiculously sore after yesterdays WOD. What do you guys normally do for warm ups?

Comment #25 - Posted by: Sirfirefly at March 10, 2010 8:14 PM

Oh geez, this'll be tough, particularly the squat cleans: I don't know about anybody else, but after the deadlifts in today's WOD I know my lower back will be a bit sore.

Comment #26 - Posted by: Bien at March 10, 2010 9:01 PM

#8 and #9... I'm wondering the same thing but haven't figured it out yet. Do you do 50lb dumbbells in each hand at the same time? or 50 lb in one hand, 10 right then 10 left? or other?

Comment #27 - Posted by: Brendan Mc at March 10, 2010 9:21 PM

Another awesome Sectionals video. Love these!

What is the name of the song in this one?

Comment #28 - Posted by: Mike at March 10, 2010 10:43 PM

What is the name of the song in that amazing sectionals video?

Comment #29 - Posted by: Bill at March 10, 2010 10:45 PM

It says 50 pound dumbells, which means that dumbells are 50 pound (each). That's 22.5 kg for the old continent.

Comment #30 - Posted by: johannes at March 10, 2010 10:59 PM

Ever get that voice inside letting you know it's time to stop? Well, after yesterdays WOD, that voice was a scream...

M/27/6'2"/185 USAF @ BAF

Can't do double-unders, so subbed 60 single-unders. Only got 5 Squat cleans on the 3rd round.

26:33

Comment #31 - Posted by: emiller at March 11, 2010 12:12 AM

M/44/80kg
28:57 w 18.5 kg DBs

Comment #32 - Posted by: FredG at March 11, 2010 12:56 AM

I'm having some trouble finding a video that explains the 'dumbbells Squat clean', could someone please link me or explain to me what I'm supposed to do?

Any help is greatly appreciated, Will.

Comment #33 - Posted by: Will_Aus at March 11, 2010 2:22 AM

50# db each hand.

One in each hand. Do a clean but catch both dbells in a modified rack. I usually catch one side of each dbell right on the front delt. palms facing each other. land just like you are doing dbell thrusters.

Comment #34 - Posted by: Nate at March 11, 2010 2:47 AM

Even though those that comment are likely made up of a high % of firebreathers, I cant believe nobody is saying what an absolute KILLER this WOD is. The DU's are a joke, barely there compared to 75 L-sits and 150!!!! DBSC's. I cant imagine getting through this sub 20. Good luck to all and GET SOME.

Comment #35 - Posted by: Brock Wilson at March 11, 2010 2:51 AM

#34 it's 60 dbsc not 150

Comment #36 - Posted by: PBar at March 11, 2010 3:10 AM

#33 - thanks Nate, that really cleared it up for me

Comment #37 - Posted by: Will_Aus at March 11, 2010 3:51 AM

M/35/69"/167

33:03 as Rx'd (all broken sets though)

Comment #38 - Posted by: ArcLite at March 11, 2010 4:02 AM

55# dbs for the first round otherwise as rx'd

18:36

Comment #39 - Posted by: joecam 35/M/190 at March 11, 2010 4:16 AM

M/48/6'/180

22:00 scaled to 35# DBs

Comment #40 - Posted by: Richard at March 11, 2010 4:21 AM

42/m/176cm/72kg

As rx'd

26:11

Tough one! I like it.

Scary thought that all these hard new workouts will come up again eventually and then I'll have a time to beat.

Comment #41 - Posted by: Memuc at March 11, 2010 4:22 AM

f/35/119lbs

3 rounds:
30 double unders
25 pull-ups (kipping)
20 dumbbell squat clean (using 2x 15lb dumbbell)

17:58

also ran 40 mins earlier this AM

Comment #42 - Posted by: Risa at March 11, 2010 4:35 AM

Wod as rx'd
Time=28.45

Very tough. Felt like quiting half way thru the first set of squat cleans. Good luck to everyone. Ya all work hard every day and im proud to call myself a crossfitter!

Comment #43 - Posted by: Prinze at March 11, 2010 4:50 AM

30 DU
15 L PU + 10 kipping
20 DBSC 40#

24:32

Comment #44 - Posted by: ferb44 at March 11, 2010 5:00 AM

M/32/189cm/110kg

Subbed:

3 rounds of:
30 singels, 30 boxjumps
25 z pull-ups
20 2x1,5 pood kb cleans

21:20 Pain

Comment #45 - Posted by: Bugsy at March 11, 2010 5:04 AM

30:21

kipping pull ups

Comment #46 - Posted by: Andy at March 11, 2010 5:15 AM

I'm on the same boat as some of the guys here.

Whenever there are L-pullups its always around 150/workout or in this case 75. I just don't get it, its like a deadhang pullup but harder, is there a way to kip them or you guy can do that many strick pullups?

I can manage 3x25 kipping pullups, but 3x25 strict pullups is an other story.

Comment #47 - Posted by: Supertrix at March 11, 2010 5:25 AM

Cool pic Coastie!

Comment #48 - Posted by: JD - MCCF at March 11, 2010 5:33 AM

16:44 subbed with tuck jumps

Comment #49 - Posted by: Tyler Scott at March 11, 2010 5:34 AM

Agreed, L-pull-ups always come in bunches. I can usually get through them, but slowly. Sometimes when I want to pick up the pace, I just do regular strict pull-ups, then practice L-sits after.

Comment #50 - Posted by: Cole Gruber at March 11, 2010 5:41 AM

29/6'8"/217

32:39

Comment #51 - Posted by: Stretch at March 11, 2010 5:43 AM

does anyone know the name of the song from "Highlights from the 2010 CrossFit Games Ohio Sectionals within the Arnold Classic - video"

Comment #52 - Posted by: Clemens at March 11, 2010 5:49 AM

Three rounds for time of:

30 Double-unders
25 kipping pull-ups
25 ab chair straight leg raise
30, 35, 40 pound dumbbells Squat clean, 20 reps

24:14

Very clumsy with dumbbell squat cleans. Might have been able to do 50# but would have beat up my knees and shins. Next time.

Comment #53 - Posted by: Bells 37/6"1"/195 at March 11, 2010 5:56 AM

20:07 subbed 50 pound dumbell cleans with 95lb barbell cleans

Comment #54 - Posted by: Lee Howe at March 11, 2010 6:00 AM

dumbbells @ 22.5kg

DUs where as many as i could in a row
L-PUs 5x5
dumbbell squat cleans 4x5

time: 25'45

Comment #55 - Posted by: ccfeldt at March 11, 2010 6:09 AM

28/6'2/178#


34:17 AS RX'D

OUCH..... USED THE SIDE OF MY FACE TO CATCH THE DUMBELL IN MY LEFT HAND A COUPLE TIMES WHEN I GOT TIRED. LOL

Comment #56 - Posted by: PETER BOY at March 11, 2010 6:15 AM

Subbed DU for *jump as high as i can* and subbed DSC for 17.5 kg (40lbs)

20:21

m24/6'1"/163 lbs

Comment #57 - Posted by: Danny G at March 11, 2010 6:22 AM

Question for those seasoned "Zoners"

Just started and am excited about it. However, I have a couple of questions.

First, under the cooked carb section of the Block chart are the amounts before or after cooking? Example: it says 1/3 cup oatmeal. Is that 1/3c dry or is it 1/3c cooked? If it is indeed cooked, how do I know who much to measure dry (or raw with some of the other foods)? Same goes with meats or frozen veggies - meats cook down and frozen veggies amounts will change slightly once thawed. Do you I have to cook it and then remeasure? Doesn't that waste food if I used too much before?

Second question - is a block of protein powder 1oz or 1 tbs? On the block chart is says 1oz but on some sample meal plans it says 1 tbs and it is clear that that 1 tbs is supposed to be one block. I kwow that a block of protein should be about 7 grams and I know that 1 oz of my protein powder is about 15g of protein so I think for me it should be .5oz is a block. There is still the discrepency between and oz and a tbs though. Please advice.

One more question I thought of. Is a "peanut" in this case a whole peanut (two halves together) or is it a peanut half? Seems obvious as I ask it but I know some think it's the half and some the whole.

I'm sure there will be more questions to follow but it's a start. Thanks!

Comment #58 - Posted by: Ransom at March 11, 2010 6:33 AM

m/27/5'11"/150

3 rounds
30 Tuck Jumps
25 L-pull ups
20 Squat Cleans 65lb barbell ass-to-grass

28:52

Anybody that can do 20x50lb dumbbells squat cleans straight through, you the man (or woman)!

Comment #59 - Posted by: BLL at March 11, 2010 6:48 AM

32/m/190

as rx'd

25:41

Comment #60 - Posted by: MWade at March 11, 2010 7:04 AM

8 min per set

scaled to 30s

did2

Comment #61 - Posted by: Hale at March 11, 2010 7:16 AM

Ransom-
For the zone I'm pretty sure you weigh the food before cooking it. Even though the weight may change after cooking it won't make much of a difference trust me.

As for the whole peanut thing-i would count 2 halves as a whole haha. So one shell contains two halves. But again it really won't make any dramatic changes. The zone is a great diet to achieve super health it was just too hard to maintain for me personally. Gl brother!

Comment #62 - Posted by: aron at March 11, 2010 7:23 AM

23:15 as RX'd

L Pullups need to improve and cost me time.

Comment #63 - Posted by: mark J at March 11, 2010 7:43 AM

M/42/5'11"/180

30 Double-unders
25 Pull-ups with knees up
20 DB squat cleans using two 50# DBs
60 Double-unders

14:49
(ran out of time & energy)

Comment #64 - Posted by: nutfam at March 11, 2010 7:53 AM

Is it from the ground with the DBSC or am I allowed to do it from the hang position?

Comment #65 - Posted by: Proteam at March 11, 2010 7:55 AM

The song and group on the Arnold video is listed at the end of the video!

Comment #66 - Posted by: tj at March 11, 2010 7:58 AM

Bloody hell! That was awesome. The folks in my GLOBO were looking at me like I was an alien.

m/35/5'10"/185#
30:00 all broken sets, but I have to say I did get a few runs of 20+ double-unders, especially on the latter two rounds. That surprised me; glad I'd been incorporating technique practice for DU's the last week or so.

The Arnold WOD vids are amazing as are the sectionals vids! Not that you need to hear it, but keep up the GREAT WORK HQ!!!

Comment #67 - Posted by: Steven M. Platek, Ph.D. at March 11, 2010 8:08 AM

Tried double unders....nearly hanged myself, so did the following
3 rounds
30 Tuck Jumps
25 Pull Ups ( Dropped to 5 on 3rd round)
20 DB Squats to Clean( Had to drop 20 18KG on round 2)
Suffered complete pull up fatigue.....pulse rate hit 168bpm!
Time 18.34
Second ever Crossfit workout, very happy and looking forward to the next!

Comment #68 - Posted by: russ from UK at March 11, 2010 8:09 AM

Kevin
M/51/5'11"/168

28:57

Did 100# bar squat cleans, instead of dumbbells.
All the rest as Rx'ed.

Very sore after yesterday.

Carole to do hers tomorrow.

Comment #69 - Posted by: Kevin C. at March 11, 2010 8:37 AM

I can't do the stuff in this WOD yet. Maybe the cleans. I've got to take a rest day anyway after yesterday. I'm walking around like a senior citizen.

Comment #70 - Posted by: Glenn at March 11, 2010 8:37 AM

just my opinion, with these workouts
i am hungry after so i eat good whole
foods fruits, veges, pasta, rice AND lean meats.
just don't over do it, and stay away from
junk food and you should be alright. but you
hAVE TO EAT TO PERFORM THESE WORKOUTS AT A HIGH
INTENSITY.

Comment #71 - Posted by: pete at March 11, 2010 8:37 AM

28:52 30lb Dumbbells. I thought I was going to die! LOVE IT!

Comment #72 - Posted by: MessDog at March 11, 2010 8:37 AM

double unders
mix of strict and kipped
35lb dbells
24:42

Comment #73 - Posted by: Paul at March 11, 2010 8:43 AM

Can you link the demos to the main WOD workout list so that new dawgs can find them quicker?

Comment #74 - Posted by: HereAmI at March 11, 2010 8:46 AM

DNF. Two rounds, 15:30, subbed 40 lb DBs. Totally, completely gassed--gasping for breath. Have been doing WODs mostly as rx'd for past 3-4 weeks after extremely spare WODs during the 2 months preceeding...and today reminded me how out of shape (compared to most of you) I am. This one was a killer!

Comment #75 - Posted by: Chris H m/31/147/67" at March 11, 2010 8:51 AM

Three rounds for time of:

20 tuck jumps
10 pull-ups (heavily assisted, I need to lose 50 lbs of belly)
35 pound dumbbells Squat clean, 10 reps

Time: 8:50

Comment #76 - Posted by: Dan Weatbrook at March 11, 2010 8:51 AM

holy crap that was hard, and i scaled.

three rounds for time of:
30 deep squat tuck jumps
25 pull-ups
35 pound dumbbells squat clean, 20 reps

27:53 - last set of squat cleans took ~8 min

Comment #77 - Posted by: jeglit (m/38/6'4"/220) at March 11, 2010 8:51 AM

Awesome workout. I can say that now that I can breathe again! I thought I wasn't going to make it after the 1st round. Amazing that this program can help you overcome mental barriers. I'm just glad it wasn't for 5 rounds!

26'16''
1st rnd 7'33''
2nd rnd 9'13''
3rd rnd 9'30''

40m/6'3''/190

Comment #78 - Posted by: CRamsey at March 11, 2010 8:53 AM

#15 Josh is from Ohio from what I understand. I believe he still has roots there. No surprise really.

Comment #79 - Posted by: D.B. at March 11, 2010 8:59 AM

For the L pullups are they with a strict pullup or a kipping pullup. I just wanna know for rx'd.

Thanks

Comment #80 - Posted by: Matthew B. at March 11, 2010 9:27 AM

25:00
subbed 40# db for 50 since I don't have 50# db

Disappointed in my DU's. My lower left back was fried from yesterday. I spent an hour stretching, rowing and doing light cleans to try to loosen it up for the WOD. Sure did make L-pullups challenging.

Comment #81 - Posted by: Jim D. 49 m/165/5'11" at March 11, 2010 9:30 AM

Male/25yrs/85kg/180cm

rx´d

26:52

did some kipping on the L-pullup.

Comment #82 - Posted by: Anders_M_ Norway at March 11, 2010 9:38 AM

Wasn't that just a "fun"little triplet to round out the cycle.

Kevin~ I'm with you on the "very sore after yesterday" comment.

double unders were the "rest"!
kipping "L" pull ups
squat cleans: 35# DB in each hand

TIME: 19:00

Comment #83 - Posted by: Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at March 11, 2010 9:45 AM

Ditto Kevin
Very sore
I had to scale
Did not push for time
Extensive warm up
100 single jump ropes
25 dead hang pull ups
20# db squat cleans 20 reps
Between 25-30 minutes. 1-2 min rest between rds too.
Then extensive cool dowm and stretch.

Laura f/47/5'7/150

Comment #84 - Posted by: power-girl at March 11, 2010 9:50 AM

Can't do DUs, so tuck jumps were the sub.

3 rounds for time:

30 Tuck jumps (thighs hitting chest each rep)
25 L-pull-ups (arms straight at the hang each rep, legs straight during all reps)
20 25# dumbbell squat cleans (bells touched ground each rep, parallel or deeper each rep)

Tuck jumps after the squat cleans were a trial. Had several "do overs" due to thighs not touching chest the last round.

16:58

Comment #85 - Posted by: Kelly Moore 46/F/5'/114# at March 11, 2010 9:52 AM

Looks like a great workout!

Comment #86 - Posted by: John M/40/5'9"/202 at March 11, 2010 9:54 AM

Can't keep up with ya today Fit Mom.
Carole has the chance to whip us all tomorrow.

Great performance at the Arnold Kelly.

Laura

Comment #87 - Posted by: power-girl at March 11, 2010 10:00 AM

I want to know the song title in the Rebuilding Khalipa video...anyone know?
side note...go see Kelly! I had the exact same problem khalipa has and he fixed me for sure :)

Comment #88 - Posted by: Jesse at March 11, 2010 10:01 AM

34:10 subbed tuck jumps

Comment #89 - Posted by: gary martins at March 11, 2010 10:09 AM

m/195/38/5'10

Greatly improvised
Warm up: Many attempts at trying double unders did not get any. Did a few tuck jumps.. Row 500, joint mobility; 10 air squats + 50 ab mat sit ups.

Max dumbbells we have is 25lb. With wrist that was most I could handle. All squats were butt to heel with dumbbells cleaned from sides with palm facing towards body due to wrist pains.
Rd1: 10 tucks Jump +20 singles; 15 squat cleans; 5 strict PU+10 Jumping
Rd2: 5 Tucks+40 singles; 15 sq clns; 5 strict+10 jump pu
Rd3: 60 singles; 15sqt clns;15 jump pu

Time: 18:58

Comment #90 - Posted by: UD-ai at March 11, 2010 10:16 AM

m/23/175/5'10"

Subed 95# Barbell Squat Cleans.
*19:09*

Comment #91 - Posted by: Daniel Sonsini at March 11, 2010 10:24 AM

M/36/175

Subbed tuck jumps - no rope...

Some bent knee pulls toward end of each set, but otherwise as Rx'd....

19:10.

Comment #92 - Posted by: BillB at March 11, 2010 10:24 AM

Subbed 115lb barbell Squat Cleans

22:33 Ugh

That workout literally broke me... "character building" to say the least.

34/165/5'9"

www.crossfitjulia.com
Louisville, CO

Comment #93 - Posted by: Shawn Bandel at March 11, 2010 10:30 AM

Still at 70 percent,
21 tuck jumps
17 L pullups
14 DB cleans
21:48
This one worked me, kind of bonked halfway through the 2nd round, still adjusting to the new paleo/zone eating. Lost 5 pounds in the first week though.

Comment #94 - Posted by: ScottMacArthur at March 11, 2010 10:37 AM

48 - 6' - 215#

As RX'd:

26:27

Amazing how difficult the double unders become after a set of the squat cleans... Done at FS 36 after a shift.

Comment #95 - Posted by: wtp at March 11, 2010 10:39 AM

subbed 95# barbell cleans

19:29

Definitely some bent knee ugly pull ups in there. Surprising forearm burner, those cleans got tough to hold onto. Good workout.

Oregon Idaho sectionals this weekend.... WOOHOOOO

Comment #96 - Posted by: BJS...6'0/180/28 at March 11, 2010 10:40 AM

btw: 160

21:50 w/ just strict pullups and 35# dumbbells.

Comment #97 - Posted by: seth c at March 11, 2010 10:43 AM

M/44/180
DUs as Rx'd
L Pull Ups as Rx'd
DB Cleans - 40# DBs and 20# vest. Hang squat cleans. 40# DBs heaviest pair I have.
22:40

Comment #98 - Posted by: Alan at March 11, 2010 10:46 AM

Scaled Dumbbells to 30#. 4th day in a row (made up Helen on Monday, been WoDing ever since), so forearms were already killing me.

@33 minutes.

Pull-ups were devastating to the wrists, which are still killing me. Squat cleans devolved into power cleans, since I couldn't get the drive under the weights in time, and opted to make a controlled movement rather than kill myself like an idiot.

Comment #99 - Posted by: dk m/33/6'0"/218 at March 11, 2010 10:50 AM

38:53 subbed 40lbs cleans

thought it would suck, it was worse

3 rounds:
one arm horizontal pullups
plank w/weight transfer 8lbs

Comment #100 - Posted by: jc at March 11, 2010 10:56 AM

Subbed 95lb cleans and normal pull ups.

18:45

Comment #101 - Posted by: Richard Lawrence at March 11, 2010 10:58 AM

About 19 minutes, minus the time that one of the personal trainers at my gym was lecturing me about how I have no endurance. I was half way through the third round of pullups when he decided to tell me how he could take me through one of his circuits and destroy me. If I wasn't about to throw up and could have caught my breath I would have taken that challenge.

Suck it trainer. 1 2 3 go.

Comment #102 - Posted by: Donky at March 11, 2010 11:17 AM

As Rx'ed 25:25

Comment #103 - Posted by: quinn McCutchen M/40/150/5'10" at March 11, 2010 11:23 AM

First off, thanks to Aron for answering this earlier - however, as he said he didn't like the zone personally because he finds it too complicated, I wondered if there is anyone out there to answer who does do the Zone diet (no offense, Aron).

One question to add - if a restaurant has nutritional information for their items do I need to really measure (other than eyeballing) or can I say Oh, this meal says it has about 28g protein, 12g fat, and 36 carbs - therefore it should be close to a 4 block meal? I don't mind measuring but I'm new at this so I'm not that great at eyeballying yet but I can't carry around a food scale or measuring utensils. Just trying to figure out the best approach. See my other questions below.

Question for those seasoned "Zoners"

Just started and am excited about it. However, I have a couple of questions.

First, under the cooked carb section of the Block chart are the amounts before or after cooking? Example: it says 1/3 cup oatmeal. Is that 1/3c dry or is it 1/3c cooked? If it is indeed cooked, how do I know who much to measure dry (or raw with some of the other foods)? Same goes with meats or frozen veggies - meats cook down and frozen veggies amounts will change slightly once thawed. Do you I have to cook it and then remeasure? Doesn't that waste food if I used too much before?

Second question - is a block of protein powder 1oz or 1 tbs? On the block chart is says 1oz but on some sample meal plans it says 1 tbs and it is clear that that 1 tbs is supposed to be one block. I kwow that a block of protein should be about 7 grams and I know that 1 oz of my protein powder is about 15g of protein so I think for me it should be .5oz is a block. There is still the discrepency between and oz and a tbs though. Please advice.

One more question I thought of. Is a "peanut" in this case a whole peanut (two halves together) or is it a peanut half? Seems obvious as I ask it but I know some think it's the half and some the whole.

I'm sure there will be more questions to follow but it's a start. Thanks!

Comment #104 - Posted by: Ransom at March 11, 2010 11:26 AM

Wow! Pretty tough. My elbow joints are killing me after this WOD. They hurt after the rope climbs. I'm not sure if I'm just sore or if I'm hurting myself. Any ideas?

Comment #105 - Posted by: Sean at March 11, 2010 11:28 AM

Warm up with 4 x 400M sprints with 20# vest. 60 sec rest in between each sprint. After last sprint rested 5 min and began WOD AS Rx'd

M/27/210/6'3''

24:31

L-Pull ups were tough, ate up 3/4 of the time, could only get 2 unbroken at a time.

Comment #106 - Posted by: Atrain at March 11, 2010 11:40 AM

42 yr old male, 6'0, 195 lbs

60 single-unders
25 Pull-ups with knees up
20 DB squat cleans using 30lb DBs

28:50

Comment #107 - Posted by: flyman at March 11, 2010 11:41 AM

30/M/146/5'10

Final time was 27:33

Not really as RX'd because didn't have a jump rope, the one at the gym straight up suck so decided to do tuck jumps instead, probably would have got a better time with the jump rope, tuck jumps were a smoker, the 50 pounds Dumbell squat cleans total me out but did them all as RX'd, I did the DB squat cleans 3 to 5 at a time. , L pull ups as RX'd. nice workout.

SANTI

Comment #108 - Posted by: SANTI at March 11, 2010 11:43 AM

First time Crossfitter! First WOD. Did 2x. 40lb. dumbells and some extra jump ropes. Liking it so far!!!

Comment #109 - Posted by: Geoff at March 11, 2010 11:43 AM

This was the first wod i disnt think i was gonna be able to finish, 22:30

Comment #110 - Posted by: M/17/5'9"/175 at March 11, 2010 11:53 AM

#102: get that globogym trainer to do this WOD as Rx'd, even if it falls on one of his "chest" days. I'd pay $ to see that.

Comment #111 - Posted by: Chris H m/31/147/67" at March 11, 2010 11:56 AM

19:59 as rx'd. One of the toughest wods I've done yet I guess because of the wod yesterday. My legs are fried.

Comment #112 - Posted by: SB at March 11, 2010 11:59 AM

m/36/210/5'11

*Subbed tuck jumps & 35# DBSC
Also my L's were not quite L's.

30:52

Comment #113 - Posted by: Keith M at March 11, 2010 12:06 PM

As rx'd, 23:29.

DUs went smoothly, first 2 rounds unbroken. L-pulls were not too bad - got first 10, then broken. Mostly chunks of 5 until last round. DB squat cleans were the hardest - these are the heaviest db cleans I have done and they were gassing me. Technique seemed to improve as I went along, which was balanced out by the fatigue. Did them: 5-5-5-5, 7-5-4-4, and 8-4-4-4 with plenty of gasping in between minisets. Biceps and forearms were smoked, not to mention lower back (already tired from yesterday's deads).

Rest day "sorely" needed, pun intended.

p.s. I did this at globogym, and got a few funny looks as I was doing the squat cleans, and a few concerned looks when they heard me drop the dumbbells. Take it easy globofools, they're rubber, no damage done! After I was done with the WOD, I had to bite my tongue as I watched one of the "hyper-trainers" coaching his client on deadlift. Client was a 50-something man, and trainer had him doing 65# barbell deadlifts (with the nice bumper plates - jealous!), nice and slow. Deadlift form was terrible (head down, back rounded) and the trainer was making no attempt to correct. What is he paying you for, again?

Comment #114 - Posted by: Mel 37m/5'10"/170 at March 11, 2010 12:10 PM

30 DU
25 L pull ups 1 round, 25 tuck p-u 2 and 3 round
20 dumbell squat cleans 22 kg
x 3
time 31:45

Comment #115 - Posted by: Bengt at March 11, 2010 12:13 PM

m/34/175#

3 rnds:
30 double unders
15 L-pull ups, 15 kipping
20 squat cleans w/ 30# dmbls

20:45

100 toes-to-bar (5 sets of 20)
100 L-dips (5 sets of 20)
Trying to get the core strength up to do *clean* L-pullups

Comment #116 - Posted by: eo at March 11, 2010 12:25 PM

23:00 as RX'd M/25/185
Had to break up the L pull-ups into sets of one after the first round. this was not fun

Comment #117 - Posted by: tyler at March 11, 2010 12:25 PM

M/25/6'2"/200

CFWU x 3

subbed 60 single unders for double unders aside for that wod was as RX'd

23:00

Comment #118 - Posted by: Patrick at March 11, 2010 12:28 PM

CFWUx3

-no pullups

counted double-under attempts, started to actually complete them by the third set

kipping pullups (tried for L-pullups but they weren't happening, did a couple tuck pullups at the start of the first two rounds)

40lb squat cleans

1hr 38min

Comment #119 - Posted by: CJPSmith M/23/5'10"/179 at March 11, 2010 12:33 PM

anybody know what happened to Everett at the Sectionals??? he finished 59th because he didn't do the final event?? anybody know why?

Comment #120 - Posted by: Russell Pettypiece at March 11, 2010 12:40 PM

used
35 # dumbbells instead and had to switch to
tuck jumps 2nd set, broke my jump rope
otherwise....... as Rx' d
23:20

Comment #121 - Posted by: permac M/35/6'/185 at March 11, 2010 12:57 PM

only 2 rds.

26:15

Great job Kevin! One or two tequilas too many last night. Technically, doing 2 rds. is wimping out, but it sure didn't feel like wimping out.

At 4th Ave Gym, Yuma, AZ.

Comment #122 - Posted by: mas 53/M/155 at March 11, 2010 1:00 PM

as rx'd

33:58

My body wasn't that taxed, but I was stalling between sets to avoid meeting pukey..who actually said "hello" to me after I finished. I just can't eat so soon before my workout.

Comment #123 - Posted by: Daniel Peck at March 11, 2010 1:12 PM

M/24/6'1"/180

As RX'd:

18:32

Comment #124 - Posted by: upstatesooner at March 11, 2010 1:17 PM

35.25 - need to practice DUs and L-pull-ups

Comment #125 - Posted by: Jon A at March 11, 2010 1:21 PM

As rx'd

20:27


Comment #126 - Posted by: Kevin at March 11, 2010 1:23 PM

subbed whit tuck jumps
12:35

Comment #127 - Posted by: Uriel at March 11, 2010 1:28 PM

22m/165/5'7"

Subbed kipping pull-ups for L pull-ups, everything else as rx. DB squat cleans were very tough, also got a few funny looks at my globo gym. Great WOD!

25:00

Comment #128 - Posted by: cole at March 11, 2010 1:35 PM

M/47/198

Du's took forever. Subbed 135# squat cleans x 15 for the DBs (which turned out to be tougher than I thought).

34:24

Comment #129 - Posted by: Rusty at March 11, 2010 1:37 PM

M/36/5'10"/175

20:23

Had to sub barbell squat cleans since I do not have 50lb dumbells. Used 115lb to make up for having a straight bar instead of two independently moving weights. Still it was probably easier than doing dumbells. I never thought that the day would come when double unders were my easiest/best event in a triplet. Great WOD.

NEVER QUIT!

Comment #130 - Posted by: Dan Blackmon at March 11, 2010 1:38 PM

30m/70"/176

double unders:fine
subbed L Pull-ups for strict:broken sets 5's
dsc:broken 10,5,5

8:15

did i do something wrong? my time is much faster than some and i'm not in that kind of shape.

Comment #131 - Posted by: HereAmI at March 11, 2010 1:43 PM

2nd incompleted WOD of this year :(

Went to the gym, did CFWU and could tell my muscles really haven't recuperated from two days ago when I subbed pull ups for rope climb. Also after 150 DL's yesterday, dumbell squat cleans would be like beating a dead horse. That left me with going to the gym and doing some double unders.

As a self coached athelete you have to be aware of overtraining. If you don't have it, recover and come back stronger the next day.

Comment #132 - Posted by: Casey P. at March 11, 2010 1:43 PM

m/178cm/88kg/34y
sub 33 lbs dumbbells(the only ones i got)
L-pull-ups done 3 by 3
still learning DU
27:25

Comment #133 - Posted by: gepeto at March 11, 2010 1:46 PM

#132

Did you repeat for a total of 3 sets per excercise?

Comment #134 - Posted by: Casey P. at March 11, 2010 1:51 PM

oops...meant #130 sorry

Comment #135 - Posted by: Casey P. at March 11, 2010 1:53 PM

39:15

Took WAY longer then I thought but I played a b ball game about an hour before doing this WOD and that's the 3rd time this week I've done a b ball game followed by a WOD...I think it's catching up with me

Can't do too many L pull ups in a row because my back really tightens up

Comment #136 - Posted by: Cleveland at March 11, 2010 1:56 PM

M/23/163/5'7"

3 Rounds

30 Double Unders
25 L Pullups
20 115 lb barbell sqaut cleans

Subbed 115 lb barbell squat cleans, as we don't have 50lb dumbells

27:18 with 20 lb weighted vest

Comment #137 - Posted by: Focker at March 11, 2010 2:25 PM

#121 mas

I guess it was my turn today. "One or two tequilas too many last night", so that is what you do on your free time during those work trips!

Comment #138 - Posted by: Kevin C. at March 11, 2010 2:28 PM

34 yom 230 bwt

warmup 8 mile bike ride

wod 3 rounds of:
30 DU's
25 L pull-ups
20 50# db hnag squat clean
time: 20:37

Comment #139 - Posted by: brian t at March 11, 2010 2:29 PM

age 20 bw 170
19:47 as rx'd

Comment #140 - Posted by: Chris S at March 11, 2010 2:30 PM

Tuck sit pullups, 15reps
db scl, 35#, 15 reps

10:32

Comment #141 - Posted by: Cory at March 11, 2010 2:36 PM

14:42

60 Singles Unders
Z Pull ups, abbs were too dead for L
I cleaned it once, then squatted the reps out. Was I supposed to clean it every time?

Comment #142 - Posted by: FinnishCraig m/22/5'8"/155 at March 11, 2010 2:44 PM

30 Double unders
12 pullups
12 DBHSC, 45#

11:05

Comment #143 - Posted by: Aaron (26, 205, 5' 11") at March 11, 2010 2:51 PM

As rx'ed 39:15

Comment #144 - Posted by: Michael R. at March 11, 2010 2:58 PM

24:28

Subbed as follows:
30 Tuck Jumps
25 L-pullups
20 Squat Cleans, 105lb barbell

This took longer than I thought, but I was also pretty low on energy when I started (not a good food day). L-pullups were the hardest part, and tuck jumps were surprisingly all unbroken.

Comment #145 - Posted by: Alton 30/m/5'11"/175lbs at March 11, 2010 2:59 PM

26:43

subbed 40lb dumbbells

time included having to fix jump rope during 2nd round when handle broke, and having to wait for dude doing triceps push-downs to get to pull-up bar

Comment #146 - Posted by: Jon-David at March 11, 2010 3:05 PM

Subbed 24" box jumps for double unders, otherwise as rx'd

24:43

L-sits were by far the hardest, but I've improved a lot since starting CF. I could barely do one in December, but was nailing 5-6 consistently today.

Comment #147 - Posted by: Brian 19/m/6'3"/230 at March 11, 2010 3:06 PM

20:27

Scaled 60 single ropes.
10 reps/round for db squat cleans. Had trouble getting a "rhythm" with those.

Comment #148 - Posted by: Jimmy/24/6'/215 at March 11, 2010 3:13 PM

as rx'd

22:44

Double unders? No problem.
L pull ups? Nothing terrible.
DB Squat cleans? Ass kicked. Legs SO sore from yesterday.

Rest day? Can't wait.

Comment #149 - Posted by: Adam (m/23/5'9"/165) at March 11, 2010 3:19 PM

subed tuck jumps for double under rest as rxed

23:58

Comment #150 - Posted by: Kevin McClellan 48/M/195 at March 11, 2010 3:25 PM

33.50
subbed 25# db's. need to get more ROM on L-pu's
wu-ran 3 miles with Bowie, surfed 45 mins

Comment #151 - Posted by: gregev at March 11, 2010 3:27 PM

m/39/250

cfwu x 3

3 rounds
30 d/u all broken
25 kipping pullups all broken
20 squat cleans w/ 47 lb dumbells all broken
33:11:43
all broken but got it done, cant do l pull ups yet

Comment #152 - Posted by: tpdfish at March 11, 2010 3:29 PM

26/m/5'11"/180
as rx'd
28:34
lousy form on L-PU

Comment #153 - Posted by: justaman - liberty sc at March 11, 2010 3:30 PM

44:21 as rxed. Sets were broken to many pieces

Comment #154 - Posted by: Dr. B at March 11, 2010 3:31 PM

Power Girl~ some days the goal is to finish..not every day can be a PR. You're still a fire breather!

Comment #155 - Posted by: Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at March 11, 2010 3:35 PM

Ransom: try the message board nutrition section for those questions.

Comment #156 - Posted by: JohnC at March 11, 2010 3:36 PM

38:40 as rx'd...met pukie minutes after finishing! LOL! L-pull-ups were strict "L"!!Maybe that is why it took me so long,LOL!50lb. db squat cln's sucked the life out of me.That wod was sneaky!30 quick du's,strict"L"'s and another very technical movement..squat cln's...wow,that was a monster!!

Comment #157 - Posted by: TRIPKASE m/37/5'7/160 at March 11, 2010 3:36 PM

As Rx'd
24:35
wow
Soccer last night took it all out of me. Yuck. And now time to go play some Volleyball at Kelley's Bleachers 2. Yay!

Comment #158 - Posted by: Kevin Bania, 28 yrs, 70", 177lbs, New Berlin, WI at March 11, 2010 3:36 PM

Sidelined with tendinitis/bursitis or worse of my right shoulder
physical therapy and one arm strength training with the left

Comment #159 - Posted by: Pete In Sun City at March 11, 2010 3:42 PM

20 L pullups per round
30lb db sc
24:52

Comment #160 - Posted by: BPemberton at March 11, 2010 3:47 PM

Scaled

3 rounds
16 box jumps (24")
25 L pull-ups
20 reps of 25lb db squat cleans

Time
22:17

Comment #161 - Posted by: Kyle M at March 11, 2010 3:50 PM

38M/5'10"/170#

W/U: jump rope, 100 single-unders; 17 ROM exercises; (air squat, GHDSU, hip ext.), 1x10.

As Rx: 20:59.

C/D: light walking.

Dumbbells taken from the floor w/full squat on cleans. Those were the most time consuming. I don't have 50# hex dumbbells, so I had to use my dumbbells that each have two large 25# plates. This made holding them in the rack position awkward/difficult.

Comment #162 - Posted by: rjf (Since 07-20-07. WOD no. 725) at March 11, 2010 4:02 PM

34/M/6'00/193

No 50# DBs so I subbed 95# barbell

24:53

First round of DU unbroken. Everything else broken.

Comment #163 - Posted by: Dan D. at March 11, 2010 4:07 PM

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
50 single unders, 20 double unders
dumbbells squat clean 15lbs x 5-5 25lbs x 5 30lbs x 3

Subbed 30lb dumbbells squat cleans
29:15
Foam roll after

Comment #164 - Posted by: Sesoku at March 11, 2010 4:07 PM

27/m/6'3"/212

As rx'd 26:18

Comment #165 - Posted by: Ryan N at March 11, 2010 4:08 PM

M/38/170

#102 If you ever have it out with that trainer, please let us know how it goes.

Rough wod. The jrdus went poorly because my the waistband in my shorts is too loose and I kept losing them by #20. L-pullups were awful, and the dbhsc were rough.

23:00.

Comment #166 - Posted by: SD at March 11, 2010 4:10 PM

28:02

subbed: 35# dumbells (largest I have....)

Thanks for another excellent cycle HQ!

Comment #167 - Posted by: Ronnieboy at March 11, 2010 4:11 PM

28:12

Comment #168 - Posted by: Mike 29/6'2/ 235 at March 11, 2010 4:13 PM

17:45. 100# barbell S. Cleans otherwise rx.

Comment #169 - Posted by: sbennett at March 11, 2010 4:19 PM

Yes #141 squat clean each rep.

Comment #170 - Posted by: tj at March 11, 2010 4:21 PM

Does anyone know the name of the song played at the beginning of the rebuilding khalipha video? I have heard it before and it is driving me crazy.

Comment #171 - Posted by: Jose C at March 11, 2010 4:33 PM

MU/Squat WOD, details there.

How, in the name of all that is Holy, am I ever going to do "Helen" tomorrow after all those squats?

Comment #172 - Posted by: bingo at March 11, 2010 4:34 PM

M/32/180

27:48 rx

Comment #173 - Posted by: MikeCFCalaveras at March 11, 2010 4:37 PM

26:17
with 40lb DB
Squat cleans did not show me any respect. I was worn out by the end of the first round. They made my arms fire slower, making the DUs very difficult. I was not anticipating that.

Comment #174 - Posted by: magnus 24/5'8"/155 at March 11, 2010 4:47 PM

as rx
5:19
new pr

Comment #175 - Posted by: timmy chang at March 11, 2010 4:58 PM

3 rds

30 bench jumps
10 hpsu
20 50# power cleans

23.55

Comment #176 - Posted by: controlfreak at March 11, 2010 4:59 PM

40/m/190
as rx'd

20:33

Comment #177 - Posted by: JackM at March 11, 2010 5:16 PM

m/31/220

22:55

regular pull ups

Comment #178 - Posted by: Matthew at March 11, 2010 5:30 PM

23:42. Only 10 squat cleans.

Comment #179 - Posted by: therozfather at March 11, 2010 5:34 PM

m/6'/185

had to make some subs
3x RFT
30x box jumps to 21" bench
25x asst dead hang PUs, feet on stool in front of bar, sort of an L-pull, about 75% BW
20x barbell squat cleans from floor w/95 lbs
total time: 23:12

post-WOD 5 x 5 strict dead hang L-PUs with about 2:1 eccentic/concentric, on-the-minute, could just barely get that last set, no way was I going to work them in the wod because it would have cost me too much momentum

Comment #180 - Posted by: RobertP at March 11, 2010 5:46 PM

m/41/5'7"/148

23:30

3 rounds of

30 DU's (2nd round broken with rope malfunction)
25 L sit pull ups - started seated using smith machine
20 Reps 30# Dumbbell squat cleans

Comment #181 - Posted by: texinma at March 11, 2010 5:47 PM

I subbed kipping pull ups for the "L's" and many were not full range of motion and I also subbed 50 pound dumbbells squat (dumbbells on my shoulders) for the squat cleans. Time: 13:42.

Comment #182 - Posted by: José Riesco III, 5'9" 165 at March 11, 2010 5:49 PM

Back from Colorado, back to home gym :)

59/M/199 - subed 75lbs barbell squat cleans - 46:36 - all full squat cleans, Margaret, and thanks again for the great coaching, see you again in a few days.

49/F/125 - hips and knees sore, doing some easy rowing.

Comment #183 - Posted by: Dave and Belinda at March 11, 2010 5:52 PM

34/m/230 - 17:02 as rx'd

Comment #184 - Posted by: RV at March 11, 2010 5:56 PM

(m/25/5'6"/145)

I scaled that back some and I was still gasping for breath.

double unders fine, dumbbells 2x15 lbs... first set 25 knees-up pullups, sets 2 and 3 about 15 (in three sets each).

I doubt I was doing the squat cleans right as I couldn't seem to get a comfortable width between my feet ... plus, I haven't ever done clean squats before (and I sucked at cleans when I did them years ago :)

Comment #185 - Posted by: Foxman at March 11, 2010 6:21 PM

31:03

Subbed 40# db's for the first two sets, 25# db's for the last set.

Comment #186 - Posted by: gatorhill at March 11, 2010 6:23 PM

M/25/5'9"/178

Time: 28:41

1st round rnd 30 DUs, next two were 60 singles each. I suck at DUs so I didnt want to waste alot of time lashing my chins with the cable rope. L pullups were not very fast but as rx'd, practicing L-sits and warming up with L pullups paid off today. DB SCs were...HARD, I havent felt like that in awhile I was drenched in sweat and I thought I might just puke. I workout at the same gym about at the same time and I see the same people doing the same stuff, I am pretty sure they think I am insane or something. Its just funny the way theY look at me "funny" during a WOD.

DO WORK!!!

Comment #187 - Posted by: BlackCatX-Fit at March 11, 2010 6:26 PM

30 double unders
10 tuck sit pullups
15 squat cleans, 30 lb dumbbell

15:12

Double unders were much improved. Tuck sit pullups and squat cleans, not so much.

m.155.37

Comment #188 - Posted by: brett_from_wylie at March 11, 2010 6:35 PM

amazing 3 day cycle - body feels real good

this workout was ridiculous - talk about ranges of motion and keeping your body guessing.

L-pull ups were a little slacking with bent knees but worked especially hard on them after the workout trying to keep legs as straight as possible with full range of motion.

Weight room in my dorm only had db up to 45# so made do with that.

practicing double-unders every so often definitely paid off.

19:26

Comment #189 - Posted by: Neill m/20/5'11"/186 at March 11, 2010 6:39 PM

Got to the gym late...I had a 7pm American Legion meeting to get to, and started the WOD after 6pm! Needless to say, I scaled as follows:

2 ROUNDS FOR TIME:
30 Double Unders
25 L PullUps using Grey strap for assistance
20 Dumbbell Squat Cleans (from Floor) with 30# Db's

I was smoked! Wish I had the time for the 3rd round.... Maybe I will re-do this one tomorrow!

Comment #190 - Posted by: neil at March 11, 2010 6:46 PM

m/37/187/72"

37:11
L-pull-ups disappeared after the first set.
Squat cleans destroyed me.

Comment #191 - Posted by: VooDoo Medic at March 11, 2010 6:47 PM

Three rounds for time of:
60 single jumps with jump rope
25 assisted-with-stool L-pull-ups
20 15-pound dumbbells squat clean, from the floor
time = 27 minutes

Comment #192 - Posted by: rox f/44/5'4"/120 at March 11, 2010 6:51 PM

SUB tj
SUB 80# pd
SUB ll
SUB 40# sc

24:06

Comment #193 - Posted by: Ticotexas M/40/69/150 at March 11, 2010 6:52 PM

M/25/5'9"/178

Time: 28:41
1st rnd 30 DUs, next two rnds were 60 singles. I suck at DUs so I didnt want to waste lot of time. L-pullups as rx'd warming up with L-sits and L-pullups have paid off in this WOD. DB SC were...HARD, but is a great way to end the cycle.

DO WORK!!!

Comment #194 - Posted by: BlackCatX-Fit at March 11, 2010 6:59 PM

D/U subbed with 18" box jumps
Everything else as rxd
25:52

This one hurt!!

Comment #195 - Posted by: AD at March 11, 2010 7:04 PM

D
@ home
30:52
sub TJ
L-pull-ups
sub 97# barbell squat-cleans

30 TJ xx 11:20 21:45
25 LPU 4:55 16:00 27:00
20 SC 9:40 20:10 30:52

Comment #196 - Posted by: waderpro at March 11, 2010 7:06 PM

m/170
sub 25 40# db squat cleans

all else as rx: 27:21

Comment #197 - Posted by: jnel at March 11, 2010 7:07 PM

scaled to 25 pound dumbbells
27 minutes

Comment #198 - Posted by: cort at March 11, 2010 7:08 PM

32m/5'8"/175
rx'd 28:58

Comment #199 - Posted by: Chris McLendon at March 11, 2010 7:14 PM

Subbed knees to chest jumps for DU

Still can't hold the L but get to an L on each PU

50# DB squat cleans were tough! Had to break them up into 5's

round 1 ET 6:40
round 2 ET 14:50
round 3 ET 26:43

Comment #200 - Posted by: Sting M/44/69"/160 at March 11, 2010 7:18 PM

23:04

Comment #201 - Posted by: B. Rhaly at March 11, 2010 7:31 PM

Terrible 2 week stretch going, barely any sleep and it is showing. No stamina at all

Terrible at double unders but did them all started to string em together at the end.
L PU's did first round and a half then finished with knees to elbow with a PU.
DB squat cleans as Rx'd but broken

28:55 M/28/5'10/170

Comment #202 - Posted by: WJC at March 11, 2010 7:40 PM

30 du
15 L pu
15 squat clean

1st rounds with 95# barbell, last 2 with 25# dumbells. Last two rounds were definitely more Z than L pu's. 17 du's in a row today!! couldn't do 2 last month.

19:02

Comment #203 - Posted by: illis m/29/160/5'10 at March 11, 2010 7:47 PM

27:19
Three rounds
30 Jumps over 6" tall, 1' wide obstacle
25 Pull-ups (1st round 45# assist, 2 & 3 90# assist)
50 pound dumbbells Squat clean, 20 reps (bad form)

Comment #204 - Posted by: Linwood Wright at March 11, 2010 7:51 PM

29:58

That was awful, I actually fell on my last dumbbell clean. I had to wait almost a minute before I felt like I could finish.

Comment #205 - Posted by: Todd at March 11, 2010 7:58 PM

m/34/160
subbed 35# db's
17:58

Comment #206 - Posted by: J. Galt at March 11, 2010 8:08 PM

Scaled to 30 12" box jumps (forgot to take my jump rope to the gym), 15 L-pullups, 15 50# dumbbells squat clean:

27:05

I thought this was going to be a quick WOD, but man, those squat cleans were killer. I had no energy by the second round and had to do one at a time with a bit of a breather between each rep. Tough stuff--really mental.

Comment #207 - Posted by: angstadt at March 11, 2010 8:08 PM

^^^ 3 rounds

Comment #208 - Posted by: angstadt at March 11, 2010 8:09 PM

M/445/6'1"/185

Subbed box jumps
and 35# dumbells
20:00 miserable

Comment #209 - Posted by: medic8 at March 11, 2010 8:16 PM

Scaled to tuck pull-ups.
26:59

Comment #210 - Posted by: Josh M/35/74"/198# at March 11, 2010 8:18 PM

24'50"
cleans: 10 @ 22 kg 20 @ 17 kg 30 @ 12kg

Comment #211 - Posted by: James GS at March 11, 2010 8:20 PM

Humberto

60# on squat clean

32:34

Comment #212 - Posted by: Humberto at March 11, 2010 8:20 PM

23 / M / 5'9" / 135lbs

7 rounds of
95lb deadlift x10
Push-ups x10

18:55

I meant to do ten rounds, but this is my first WOD after being sick for a couple weeks and the push-ups were hurting my elbow, so I decided to stop. I gassed a bit, but I was suprised how light the deadlifts seemed. It feels good to be back at it.

Comment #213 - Posted by: BC at March 11, 2010 8:31 PM

M/26/140/5'11"
subbed 40# for 50#
rest as rx'd
23:51

Comment #214 - Posted by: Jon at March 11, 2010 8:47 PM

1st & 2nd round subbed 30 dumbells otherwise as rxd
3rd round 30 double unders and 5 pullups
30 minutes

Comment #215 - Posted by: JoshuaM M/28/73"/165# 100210 at March 11, 2010 9:15 PM

M/25/150#/5'7"

Schedule didn't allow the WOD today. I'll pick it up next cycle

Comment #216 - Posted by: Ransom at March 11, 2010 9:47 PM

did the first round as rx'd then scaled reps in a 25-20-15 fashion for 2nd rnd and 20-15-10 reps for the last. Started kipping L-pullups in 2nd rnd and finished as such. 26:35.30 and was indeed a brutal WOD

Comment #217 - Posted by: Cphil 24m/5'9"/155# at March 11, 2010 9:50 PM

Did the WOD as RX'D:33:58

This workout layed me on the floor! It was so brutal and mentally taxing. It was the first time I did DU's and I did all 90 reps! Yay!!

Comment #218 - Posted by: Wes R. at March 11, 2010 9:56 PM

F - first ever
@ home
19:44
sub TJ
asst. pull-ups
sub 35/10 squat-cleans

20 TJ
10 PU
10 SC 19:44

Comment #219 - Posted by: bofox at March 11, 2010 9:59 PM

B - first ever
@ home
16:04
sub TJ
asst. pull-ups
sub 5/6 # squat-cleans

20 TJ
10 PU
10 SC 16:04

Comment #220 - Posted by: bofoxy at March 11, 2010 10:03 PM

I'm completely back on Paleo again! :)

My time (as RX'D): 35:51

"PROPS TO THA FRAT!!!"

Franiel

Comment #221 - Posted by: Daniel Krull AKA "Franiel" at March 11, 2010 10:14 PM

As per rx'd except last round of dumbell squat cleans where I had to use 35 lb dumbells

25'42

Comment #222 - Posted by: Jean-Paul Lara at March 11, 2010 10:16 PM

subbed dumbells for 95lbs barbell

20:39.... lost at least a minute on the double unders...my feet started fighting with the rope...

Comment #223 - Posted by: andy ward at March 12, 2010 1:39 AM

YUCK!! That was rough.

Subbed = tuck jumps - kipped the L pull ups (sort of)- 16kg k/bells (35lbs each)

24m dead (literally)

Good job I went out afterwards and topped up those Carbs with large amounts of booze ;-)

Comment #224 - Posted by: Simon M/43/168/UK at March 12, 2010 1:42 AM

that was interesting, felt a bit like crying.

22:40 rx'ed

Comment #225 - Posted by: jake 23/6`3/180 at March 12, 2010 1:58 AM

three rounds for time of:
30 deep squat tuck jumps
25 pull-ups (10 lbs assist)
10 pound dumbbells squat clean, 20 reps

25:59

Comment #226 - Posted by: beemer (f/38/5'4"/130) at March 12, 2010 2:02 AM

As px'd 24:37

Comment #227 - Posted by: Goody (m/27/5'11"/210) at March 12, 2010 4:57 AM

Just started few days ago!

I suck. but motivated and will get better.

Did squat jumps OK,
L-pulls killed me...only got about 10 each time
No db's so did 135 barbell squat clean

Comment #228 - Posted by: chet M/38/6'1"/270 at March 12, 2010 5:03 AM

Anyone else end up with sweet broken blood vessels on their shoudlers from catching the DB cleans? I was catching them with the flat end of the DB on my shoudlers, pretty tough exercise.

Comment #229 - Posted by: MattTruss M/24/5'7/165 at March 12, 2010 5:04 AM

Pack

30 @ Tucks
15 @ Tuck Sit PU
15 @ 35# DB Squat Clean

14.59

Comment #230 - Posted by: KOA2 at March 12, 2010 5:09 AM

Broken double unders, gravitron pullups w/50# assist, SC as rx'd. ~30min

Comment #231 - Posted by: runningeasy m/44/5'9"/205 at March 12, 2010 5:23 AM

30 DU's
15 Ring L PUs
20 100lb Hang Squat Clean

3 rds
17:34

Comment #232 - Posted by: blutke at March 12, 2010 5:27 AM

Subbed jumping pullups with negatives for L pullups; used 40 lbs DBs.

24:35

Comment #233 - Posted by: Graham King M/36/6'3"/208 at March 12, 2010 5:30 AM

As RX'd

30 DU
25 L Pull-ups (these suck)
20 DBSC 50lbs

11:50

OUCH, had to lay on the floor a little while after!

M/38/140lbs/5'7"

Comment #234 - Posted by: Greg at March 12, 2010 5:36 AM

A friend mentioned doing Crossfit, so decided to give it a try and this was my 1st workout. What did I get myself into? L PUs were killer and my forearms were on fire after these. Squat Clean was a killer also, but used some body english to get them done. Kept myself from throwing up. Laid in bed a good hour, when I got home, so my body could get itself back together. This morning I still had bodyparts sore, which are never sore, from yesterday. I loved every minute of it and want more.....just hope my body can handle it:)

Comment #235 - Posted by: Sal at March 12, 2010 5:38 AM

32 min as rx'd.

Comment #236 - Posted by: the polish rifle 25m/5'8/160 at March 12, 2010 6:10 AM

m 44 5'8 170
30 tuck jumps
25 pullups
20 50lb dumbbells squat cleans
26 mins.

Comment #237 - Posted by: pete at March 12, 2010 6:37 AM

24:10
The "L" became more and more straight as I went.

Comment #238 - Posted by: Brett S at March 12, 2010 7:05 AM

Did regular pull ups instead.
the double unders killed me.
31:17

Comment #239 - Posted by: Kevin Walls at March 12, 2010 7:16 AM

No wod for me, will catch this one up.

Not a lot of time and lots of excuses why not to do the wod. Did S/P, P/J, S/P.

Still good Fun

Comment #240 - Posted by: Elaine, Scotland at March 12, 2010 7:46 AM

I had to sub 45# for squat cleans, everything else as Rxd.

30 DBL. UNDERS
25 L PULLUPS
45# SQUAT CLEANS 20 REPS

17:13
M/42/5'9"/205 LBS

Comment #241 - Posted by: Kelvin Minefee at March 12, 2010 8:49 AM

Carole
F/51/5'6"/133

30 double unders
25 dead hang pull-ups
20 pound dumbbell squat clean, 20 reps

25:41

Comment #242 - Posted by: Kevin C. at March 12, 2010 9:01 AM

Rx'd

17:42

#171 Timmy, now go back and do the other 2 rounds.

Comment #243 - Posted by: amped 35/M/190/6' at March 12, 2010 10:06 AM

Rx'd
28:03
Dumbell squat clean were the most difficult....my legs and low back suffer a little bit yesterday

Comment #244 - Posted by: J-F/19/155/5'9 at March 12, 2010 10:25 AM

bicycle warm up
scaled:
30 step ups
25 strict pull ups
25# db squat cleans
26:52

Comment #245 - Posted by: sherwood sr 48/215 at March 12, 2010 10:30 AM

As Rx'd - 30:35. Those DB squat cleans kicked my butt!

Comment #246 - Posted by: Michael m/47/5'9"/175 at March 12, 2010 10:49 AM

That was a hard trio...25 min. with the 40# DB. DU were harder the second rnd than the first...they are hard to do when you are winded.

Comment #247 - Posted by: jef at March 12, 2010 10:52 AM

I'd like to go on record as stating that there is no good sub for double-unders!

Comment #248 - Posted by: Michael m/47/5'9"/175 at March 12, 2010 11:15 AM

32/M/190

Not as rx'd - still can't do double unders, scaled down the cleans to 35's then halfway through I changed to 30's.

17:46

Comment #249 - Posted by: john g at March 12, 2010 11:25 AM

2010-03-11: 28:28, subbed 24" box jumps for the DU's. DSC's were tuff.

Comment #250 - Posted by: gs at March 12, 2010 11:26 AM

Subbed
100 JR's
Mix of pullups / inverted pullups
One 50lb db
26:20

Comment #251 - Posted by: headhunter at March 12, 2010 11:31 AM

19:39

M/39/5'10"/180

Comment #252 - Posted by: jayhawkcf at March 12, 2010 11:31 AM

34/m/210/6'5"

26:38

Comment #253 - Posted by: corey at March 12, 2010 11:43 AM

As Rx'd 33:55

Double unders are a real problem but I strung more together today than ever before. It was a good day.

Comment #254 - Posted by: Thatcher M/43/5'10"/200 at March 12, 2010 12:32 PM

Did 75 single jumpropes, 25 assisted pull ups, 35# dumbbell squat cleans, 27:56

nice workout, sweat like a pig

M/42/6'1"/230

Comment #255 - Posted by: Randy at March 12, 2010 12:37 PM

26:27

40 # DB

Comment #256 - Posted by: Raph at March 12, 2010 12:49 PM

33:18

30 DU's
10 L pull-ups
20 db squat cleans w/50#
3 rounds
75 yd farmers walk with 110 pound DB's to finish.

Got 12 straight du's which is a PR. Also a pr on getting L pull-ups done with good form.

Comment #257 - Posted by: B Miller/m/5'9"/248 at March 12, 2010 1:04 PM

Three rounds for time of:
30 Double-unders
25 L-pull-ups
95# Power Clean, 20 reps

22:11

Comment #258 - Posted by: Dryw 31/m/175 at March 12, 2010 1:46 PM

M/41/6'0"/155

As rx'd
28:38

I should have eaten first. Second wod after a nearly two week hiatus for travel, early meetings and good surf. Feels good to work out again.

Comment #259 - Posted by: jpw at March 12, 2010 1:56 PM

m/38/76/215

Not as rx'd

30 box jumps
25 LPUs (rx'd)
20 SC, 30# dbs

27:55

Comment #260 - Posted by: Chas at March 12, 2010 3:01 PM

m/38/76/215

30 box jumps
25 LPUs (rx'd)
20 DB SCs, 30#s

Comment #261 - Posted by: Chas at March 12, 2010 3:02 PM

22:29 as Rx'd

Comment #262 - Posted by: Jette 40/M/5'11"/175 at March 12, 2010 3:20 PM

M/41/180

After more than four years at this, it's always refreshing and humbling to run into a great wod that I can't do as rx'd. After falling forwards, wobbling backwards and generally making a mess of things for the first 10 squat cleans, i dropped the weight to 40lbs and pushed on through. Going into it, I thought I had those cleans in the bag. That'll learn me.

27:26

More better faster

Comment #263 - Posted by: Marty at March 12, 2010 3:21 PM

56:08

Comment #264 - Posted by: Xaphes at March 12, 2010 3:55 PM

Wow... got 1 round, subbing lat exercises using a machine at 115# for L-pullups (after doing 75 L-pullups on wednesday, couldn't muster up more than 5 at a time...), and subbing 40# for the 50# DB squat cleans. After that, just did double-unders and lat pulls until time ran out at the gym.

Don't know if anyone else follows a weekday ("5 on, 2 off") schedule... I really struggle using it. By day 5 (each Friday) it's a challenge to even get to the gym, let alone meet this sort of challenge with the effort it deserves.

Have a great weekend everybody!

Comment #265 - Posted by: Slav 22/m/5'8"/155 at March 12, 2010 4:18 PM

21:43 as rx'd

Comment #266 - Posted by: Fosco at March 12, 2010 5:14 PM

3 rounds of
30 DUs
10 MUs (assisted w/band)
20 SC w/15#dumbbells
25:03

2 min anchored situps: 110
worked on OH Squats - new PR 5x75# (PR was 1x65#)

Comment #267 - Posted by: Nicky (F/46/5'2"/122) at March 12, 2010 5:47 PM

M/33/5'4"/142lbs
Subbed with 25lb dumbells for squat clean
Rest as RX'd
14:51

Comment #268 - Posted by: Matt Burritt at March 12, 2010 5:55 PM

That was tough but done as prescribed. 39:06.

Comment #269 - Posted by: Smithy/m/49/5'10"/165 at March 12, 2010 6:44 PM

Great workout. Kept a bucket close after round two just in case.

L PUs were at 135 degree angle to legs, arm extension to 135 (forced scaling, I guess).

31:20

Comment #270 - Posted by: ryan 6'/33/185 at March 12, 2010 7:32 PM

3 rounds:

30 2x
15 x L pull ups
15 x 50# dumbbell power cleans

Comment #271 - Posted by: I_M_sam at March 12, 2010 8:07 PM

3 rounds:

30 2x
15 x L pull ups
15 x 50# dumbbell power cleans

20:14

Comment #272 - Posted by: I_M_sam at March 12, 2010 8:07 PM

Subbed 35lb DB

LU GTG, DU up to 5 at a time

DBCL very weak

28:50 KAF

Comment #273 - Posted by: Wayne at March 12, 2010 9:21 PM

M/64/198-Three rounds for time of:
30 Single-unders
25 L-pull-ups
20 pound dumbbells Squat clean, 20 reps
27:20

Comment #274 - Posted by: peejay2 at March 12, 2010 9:31 PM

25:46

Comment #275 - Posted by: Pacers at March 13, 2010 3:44 AM

As RX'ed, except that most "Squat Cleans" were more like Muscle Cleans...forgot about that part until the end.

18:38

Comment #276 - Posted by: jongb at March 13, 2010 5:35 AM

Was in Indy for Big 10 Tourney
Run 20 Minutes
then 3 rounds
25 Sits, 25 Pushups, 15 Squats

Comment #277 - Posted by: dyagg at March 13, 2010 8:04 AM

about 29 min
30 du
25 lpu (4 sets per)
20 45# dbsc (hurt knee 2nd rnd finished pwr clns)

Comment #278 - Posted by: john h m/41/206 at March 13, 2010 8:38 AM

37min

Comment #279 - Posted by: johnmc at March 13, 2010 10:30 AM

30 Tuck jump
25 Ring L pull ups (seated from floor)
20 DB Power/hang clean
-
20:35

Comment #280 - Posted by: schinizel/m/31/5'9/150 at March 13, 2010 11:01 AM

Mod'ed

33:19

30x D/Us
15x Pulls*
15x D/B Sqt Clns 50#

Can barely L-Pull, did dead-hangs most of the time

Comment #281 - Posted by: XAF at March 13, 2010 11:01 AM

M/32/5'9"/150

Used 42.5lbs dumbells.

31:47

Comment #282 - Posted by: Antun Karlovac at March 13, 2010 12:09 PM

Did this one today (3/13) immediately after doing today's WOD.

35:37

Didn't feel like I was doing the Squat Cleans correctly... anybody have any input? It's not shown on the exercise demos page...

Comment #283 - Posted by: Chad at March 13, 2010 2:10 PM

m/34/205

didn't have jump rope. did jumps over a large rolled up towel.
120lb pulldowns instead of pullups.

19:59

Comment #284 - Posted by: matthew at March 13, 2010 3:30 PM

m36/173/5'8


100 lb squat clean (no dbs), 22:22

Comment #285 - Posted by: c-loc at March 13, 2010 5:07 PM

Extremely limited time, so...

Three rounds for time of:

15 Double-unders
12-13-13 L-pull-ups
20 pound dumbbells Squat clean, 10 reps

8:43

Comment #286 - Posted by: Avi Tevet at March 13, 2010 6:44 PM

3 rounds:

30 double unders (unbroken)
25 L pullups (4-5 sets a round)
20 50lb dumbbell squat cleans (4 sets a round)

started at hang and dipped bar below knee, not to floor. done immediately after mu/bs wod. mainly affected db squat clean.

had pretty good form on L pullups, good L shape.

27:26 03/13/2010

Comment #287 - Posted by: johnathon in seattle 28/5'8/160 at March 13, 2010 9:15 PM

22:19

* used 55# DB's

Comment #288 - Posted by: MarcusG 5'9" 170 at March 14, 2010 4:40 AM

done w/ tuck jumps and 25 lb DB, started to get hang of form by the end...35:25

Comment #289 - Posted by: RussA at March 14, 2010 11:33 AM

24/m/175lbs/70"

as rxd

30:38

Comment #290 - Posted by: Eric-Clint, Texas at March 14, 2010 1:13 PM

m/21/5'9"/170

28:36

Comment #291 - Posted by: JohnFahn at March 14, 2010 1:54 PM

20 - stepups holding 25# dbells
12 dead hang pullups
15 - 20# dbell sqt cleans
16:52

next time in sqt clean to 30# or 35# KB

Comment #292 - Posted by: PB m/43/6'/155 at March 14, 2010 2:52 PM

30:30
L pullups were only 1 leg up and bent

Comment #293 - Posted by: Chris R m/33/6-1/185 at March 14, 2010 3:23 PM

Sub'd 95# barbell squat cleans: 19.40

My L pull ups still suck.

Comment #294 - Posted by: Mike Honcho M/31/5'10"/170 at March 14, 2010 4:03 PM

Jeff @ home
Kipping pull ups
135# barbell cleans
15:07

Comment #295 - Posted by: Jeff & Charity @ CF Snohomish at March 14, 2010 4:37 PM

3 rounds
30 tuck jumps
25 L pull-ups
20 105 lb barbell squat clean
16:30

Comment #296 - Posted by: JonDavila at March 14, 2010 5:39 PM

3 rounds
30 double unders (2 or 3 single then 1 double)
15 L pull up
15 x 35# dumbbell squat clean

21:27

Comment #297 - Posted by: dingrr 51/m/175 at March 14, 2010 5:44 PM

as rxd 30:08
I went through double under hell.

Comment #298 - Posted by: Chewuch Jeff 36/5'9"/190 at March 14, 2010 7:06 PM

M/34/180/5'9"

As rx'd
19:34

Comment #299 - Posted by: Kent at March 14, 2010 8:25 PM

Missed – tendonitis

Comment #300 - Posted by: Bphantom at March 14, 2010 8:25 PM

49/m/190

As Rx'd. 25:20

Comment #301 - Posted by: denob at March 15, 2010 10:49 AM

29/m/183

used 15# DB to work on form w/ clean; right shoulder ROM is poor on these

18:23

Comment #302 - Posted by: MoGreene at March 15, 2010 1:07 PM

13:41

Pack:
Three rounds for time of:

30 Double-unders
15 Tuck sit pull-ups
35 pound dumbbells Squat clean, 15 reps

I have found with the new workouts that I'm scaling down just to complete them.

Comment #303 - Posted by: JT at March 15, 2010 3:47 PM

M/33/142lbs/5'5"

As rx'd
21:35

Comment #304 - Posted by: Brandon Burritt at March 15, 2010 4:40 PM

Well Sledge, you picked a wod to skip cuz this one was a nightmare.

used 45 lb db for the cleans.

double unders were done by ones...
l-pulls were sloppy at the end
the cleans were horrible looking on the 3rd rd.

thanks to the deadlift/ pushup wod yesterday my lower back was on fire....it once again flared up as soon as I did 1 db squat clean...

enough complaining/ whining!

29:05

Comment #305 - Posted by: al deezy (32-m-155) at March 15, 2010 6:25 PM

did reps 30/15/15 in 24:58

Comment #306 - Posted by: ecp2 m37/69/165 at March 15, 2010 6:30 PM

Scaled with 45# dumbbells because we don't have 50# dumbbells. Really tough WOD!

34:48

AND FOR THOSE WHO DID THIS AS RX'D IN SUB 20 MIN, POST A CLIP BECAUSE THAT IS ABSOLUTELY AMAZING!!!

Comment #307 - Posted by: Miyagi 30/m/165.8# at March 15, 2010 7:24 PM

29:40 2 rds

Comment #308 - Posted by: mjp at March 16, 2010 4:37 AM

M/5'10"/175/29

As rx'd

13:37

Comment #309 - Posted by: KA at March 16, 2010 7:48 AM

M/ 36/ 132 lbs/ 5'-6"
As Rx: 19:20
The first two stations of the D.U.s and the L Pullups were not that big a deal at all, but the 50 lb dumbells felt MUCH heavier than the 40's I was warming up with... maybe I was breathing a little bit, but not that much. I was at about 1:30 going into the D.B. Squat Cleans and the first round took me about 3:30 for just the squat cleans... the movement is SOOO different from the barbell squat cleans. I wasn't sure where to hold the dumbells in relation to my body. I was basically raising up to a hang and then jumping up and pulling under.. the GRIP was tough to hold more than 3-4 reps at a time. GREAT WOD.. I went in thinking I'd be able to kill this in about 14 minutes or hopefully much less.. I have to work on the squat cleans with the dumbells.. odd thing was that the second round of squat cleans felt better than the first. I was learning to just jump and really pull myeslf under the bar. I was sore and tight starting from the 150 D.L. yesterday, but that's the order online, so that's how I'm doing em... GOOD WOD.(I didn't read too much it seemed pretty self obvious, but I'm sure we had to use two 50 lb D.B.s rights.. that's what I did for 100 total lbs.)

Comment #310 - Posted by: Anton at March 16, 2010 9:48 AM

M/50/153/1-1-06

Done 3/16

DU
PU/Abmat SU
30# DB

27:47

Comment #311 - Posted by: bingo at March 16, 2010 11:14 AM

Gunnar: As Rxed 21:58
Jen: Single Under High Knee & 25#: 25:01
Harold: As Rxed 29:38
Ryan: 35#: 33:16
Chris: 40#: 33:43

Comment #312 - Posted by: Jenniferg at March 16, 2010 12:49 PM

48/M/182
mod
30 DU's
12 PU's
20 35lbs clean squats
20:58

Comment #313 - Posted by: Zim at March 16, 2010 2:49 PM

CF warmup x 3 rounds.

Travis and I subbed 65 lbs (bar) for Squat Cleans.
Lori subbed 25 lbs for Squat Cleans. (2nd WOD ever)

Subbed regular pull ups for the "L".
3x regular jump rope for Double Unders. (90 reps)

Times- Me- 11:15, Travis- 12:04, and Lori-n 12:06

Comment #314 - Posted by: Madman75326 at March 16, 2010 4:13 PM

"Mrs. Miyagi"

Scaled to:
3 rounds
30-Double unders
25-Jumping pull ups (on a 10.5" box)
20-20# DB clean squats

25:04

Comment #315 - Posted by: Miyagi 30/m/165.8# at March 16, 2010 7:42 PM

3 rounds

30 double unders
15 L-pullups
40 lb. dumbbell squat cleans, 15 reps

21:29

Comment #316 - Posted by: cbecker at March 17, 2010 5:46 AM

19:20

Comment #317 - Posted by: thinlizzy at March 17, 2010 10:10 AM

30:08

Comment #318 - Posted by: Steeliekid 41 175 67" at March 17, 2010 11:25 AM

As rx'd:

25:17

Comment #319 - Posted by: Shawn B. 37 - M - 5'9" - 155# at March 17, 2010 11:47 AM

Subbed kipping pullups and some were power cleans other wise as rx'd

25:43

Comment #320 - Posted by: Brian R at March 17, 2010 4:09 PM

So worn out today. ugh.
WU: Row, couple rnds of Cindy with 20# vest then

WOD:
4:22,6:03,6:35

17:01 as rx'd

later,
b
m/33/5'8-1/2"/165

Comment #321 - Posted by: brian p at March 17, 2010 4:58 PM

55 minutes.

Comment #322 - Posted by: jonfaiella at March 17, 2010 5:44 PM

m/41/169/5'9"

As rx'd:

28:54

Comment #323 - Posted by: Richie D. at March 18, 2010 6:34 AM

3 rounds of
50 DU
30 L pullups in sets of 10
30 OHS wil 50lbs barbell
It pays to write down the WOD before you leave for the gym...

Comment #324 - Posted by: Mike 36/66"/170# at March 18, 2010 11:08 AM

Three rounds for time of:

30 Tuck Jumps
25 Pull-ups
50 pound dumbbells Power clean, 20 reps

21:10

Much more difficult than I was anticipating, but St. Patty's yesterday may have had something to do with that.

M/25/5'11''/200

Comment #325 - Posted by: Kent at March 18, 2010 1:15 PM

WU
38:35
as rx'd. struggled with double unders.
M/49/197#/72"

Comment #326 - Posted by: RB at March 18, 2010 2:27 PM

30:42

L-pulls major hang up

Comment #327 - Posted by: MikeyPaul - m/27/5.8/170 at March 18, 2010 4:23 PM

m/36/5'9/177
CFWU-3. Reg. Superman. Burgener. No DU since WOD called for them.
30:51
Terrible job on SC. DU not too bad. Little more relaxed made jumping easier & less draining.
Alternated grip on L PU.
Get front of dumbbell behind front of delt to help with stability on SC.

Comment #328 - Posted by: jrm at March 18, 2010 6:38 PM

23.m.138.65"

as rx'd
32:58(PR)

Comment #329 - Posted by: Francis Vu Nguyen at March 18, 2010 9:40 PM

30/m/71"/180#/Camp Taji, Iraq

CFWU x3
27:30 as Rx'd

Comment #330 - Posted by: Archer6479 at March 18, 2010 10:44 PM

31:00

Comment #331 - Posted by: morisong at March 19, 2010 9:14 AM

As Rx'd:
30:00 exactly

Double unders were a breeze. I'm starting to get better at L-pullups little by little. But the DB cleans were horrid. I don't have a nice pair of DBs so i have these ginormous 25# plates on each side that make it very awkward. I have a feeling i was curling them quite a bit which sucks, but i got it done anyways no matter how heavily broken the sets were.
Have only eaten once today as well and i did this at about 5 o'clock so i was pretty hungry and maybe lacking some energy i could have had if i had eaten a bit beforehand.
Oh well!!

Comment #332 - Posted by: Eric Gohl 23/5'10/165 at March 19, 2010 2:53 PM

EJ
M/36/170
38:00
AS RXED, L-PULLS ON RINGS
EJ

Comment #333 - Posted by: EJ at March 19, 2010 3:38 PM

As Rx'd:
30:00

Other post got held in filter.

Long story short:
DUs easy, L-pullups getting better but still broken, DB cleans sucked and were awkward with ginormous 25# plates and heavily broken

Comment #334 - Posted by: Eric Gohl 23/5'10/165 at March 19, 2010 4:42 PM

20/03/10
M/34/80
Sub'd 18.5kg DBs
22:43

Comment #335 - Posted by: blackrockboy at March 20, 2010 5:49 AM

As rx'd

19:19

One of the hardest workouts I've done in a while. The cleans were definitely the hardest part. DUs were the rest for me.

“But blessed is the man who trusts in the LORD, whose confidence is in him. He will be like a tree planted by the water that sends out its roots by the stream. It does not fear when heat comes; its leaves are always green. It has no worries in a year of drought and never fails to bear fruit.”- Jeremiah 17:7-8

Comment #336 - Posted by: Jon/M/28/5'9/160 at March 21, 2010 8:07 AM

back hurt from yesterday, did some OH squats, and clean and jerk practice which felt fine

Comment #337 - Posted by: jack b at March 21, 2010 9:53 AM

only 2 weeks behind.

m/19/5'11/72kg

subbed and scaled to:
30 DU
15,10,5 Z-PU on rings
20 DBSC with 14.5kg
time: 24:19

Comment #338 - Posted by: lanokota at March 22, 2010 12:07 AM

CFWUx3 (no Pull-ups)
BWU

42:57

Dumbbell Squat Cleans at 30lbs.

Ernest 39/M/61"/154

Comment #339 - Posted by: twiki2 at March 22, 2010 5:36 AM

CrossFit Warmup followed by Wod substituting high jumps for double unders. (double push the oxygen debt more than high jumps)

30:37

Comment #340 - Posted by: Karsk (56 M 5'9" 185lbs) at March 22, 2010 9:57 AM

Three rounds for time of:

30 Double-unders SUB Tuck jumps
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps SUB 95 pound Squat clean

22:08

Comment #341 - Posted by: Louis Herrera 51 70" 179 at March 22, 2010 10:54 AM

42:22 as RXD

Had to kip the pull ups. DU sucked. This was harder than 3 bars o' death.

M/35/69"/210

Comment #342 - Posted by: steelofcrom at March 22, 2010 12:41 PM

m/38/185/5-10

then 3 rds
30 DU
25 L pullups
20 50 pound dumbbell sqt clean..SCALE
used 35 pounds from hanging clean position
did in sets of 5 and 6 mostly, should add 5 pounds next time. Could barely do 2 in a row with 50 pounds.. rats.. hate to scale but needed to be done.

Time = 21.41

avg hr = 77%
451 calories
delta hr = 184-138=46

1 rnd= 6.57 72%
2 rnd= 7.46 78%
3 rnd= 6.57 80%

as rxd
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

12:17 hrt at 76% avg

1/2 way at 5.46 with 74% hr
2nd half at 6.31 with 78% hr
253 calories
delta hrt 48

Comment #343 - Posted by: Matt A at March 22, 2010 6:49 PM

CFWU (- pull ups) X 3

subbed to pack:
30 double unders
15 L Pull ups
15 dumbell squat cleans (50 # dumbells)

Time: 23:50

Comment #344 - Posted by: Casey at March 23, 2010 11:20 AM

Tough! Had to scale DB squat cleans to 38.5lb. L pullups were a little sloppy in places. Everything is sore after the last 2 days!

29:13

[29:13]

Comment #345 - Posted by: JonK at March 24, 2010 5:16 AM

30 du
25 z-pu
20 sq 35# db

time - 39:04 du took all the time. still learning

Comment #346 - Posted by: bookworm at March 26, 2010 8:13 AM

34 yom. 193

Scaled to two rounds:
30 double unders
15 L pullups
20 squat cleans @ 40 lbs
19:06

In full keto.

Comment #347 - Posted by: kgw at April 1, 2010 12:14 PM

Subbed 115lb barbell for dumbells. DU's mosly unbroken, eerything else mostly broken into sets of 5. Approx 33 min.

Comment #348 - Posted by: clark at April 5, 2010 2:51 AM

45/m/172

1st round 6:42
2nd round 6:52
3rd incomplete, no time had to go volunteer with kids

Comment #349 - Posted by: moglee at April 12, 2010 7:40 PM

subbed 40lb db's...and only had time for two rounds...12:30

Comment #350 - Posted by: M-DOG at April 13, 2010 7:55 AM

M/34/170

Three rounds for time of:

30 Double-unders (weighted rope)
15 L-pull-ups
40 pound dumbbells Squat clean, 20 reps

22:09

finished up with 1x10 push ups then 6x15 push ups while cleaning up equipment and my sorry self.

Comment #351 - Posted by: Chad at May 8, 2010 10:31 AM

3 rounds
90 single rope jumps
15 L-pull ups
20 25# db squat clean
18:29

Comment #352 - Posted by: dcyn at October 5, 2011 8:29 PM
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