April 23, 2010

Friday 100423

Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees

David Lipson 2:57, Jason Khalipa 3:20, Todd Widman 3:36. Post time to comments.

OrdinadoKimoLSitHISectionals_th.jpg

Enlarge image

Kimo Kockelman, CrossFit Hawaii, 2010 CrossFit Games Hawaii Sectionals


"The Finer Points of Tire-Flipping" with Kurtis Bowler, a CrossFit Journal preview video [wmv] [mov]


Beyond the Body by Louis Hayes


Melissa Kiel prepares for the Southeast Regional by CrossFit Again Faster - video [wmv] [mov]


Dave Lipson - 2:57 on today's WOD - video [wmv] [mov]


Air squats too hard? Try Guided Assistance Technology!

Posted by lauren at April 23, 2010 5:00 PM
Comments

Missed out on the last few days because I lost my gym pass... just been doing 5ks, pullups and HSPUs every day! Ready for this one tomorrow though! Have a great WOD everybody.

Comment #1 - Posted by: Slav 22/m/5'8"/155 at April 22, 2010 5:04 PM

now this sounds fun. and by fun of course i mean painful. enjoy everyone

Comment #2 - Posted by: Leon at April 22, 2010 5:12 PM

2:57?! unreal.....

Comment #3 - Posted by: Leon at April 22, 2010 5:14 PM

as rx 6:19
2:47 is ridiculous

Comment #4 - Posted by: john at April 22, 2010 5:15 PM

Three minute legs!?!?!?! I just threw up a little in my mouth...but if it gets the seal of approval from the National Health and Wellness Club then perhaps it could be effective...right?

Comment #5 - Posted by: harry at April 22, 2010 5:18 PM

Disclaimer: This is not a flame but just an observation. I could not come anywhere near Mr. Lipson's time in this wod. He is a beast.

That said...I wonder why they are posting videos that show less than desirable form. Yesterday they post a video on how to do a ring dip, and then they juxtapose it with a video of Mr. Orlando doing exactly what they say not to do.

Today is no different. It is my understanding that the jump portion of a burpee should be around six inches. It doesn't look like Mr. Lipson is getting any more than two inches.

For the newbies out there I don't think it serves them well to see and therefore try to emulate Mr. Lipson's form.

I understand that he is going for intensity, but I don't think intensity is what the people who come to this site need to work on. Every crossfitter is intense. Intensity should follow form; otherwise injuries are an inevitability.

That being said...go get some on the wod!

Comment #6 - Posted by: usmc chris at April 22, 2010 5:24 PM

#6

Standards for burpees are feet leaving the ground and hands clapping overhead/behind the ears. Reps were legit.

Comment #7 - Posted by: d.dot at April 22, 2010 5:27 PM

Loved the information about "Guided Assistance Technology." Thanks for providing that insight into a new technological breakthrough that will help millions...

Okay, had to stop because I was laughing too hard. =D Too Fun!!

Comment #8 - Posted by: CRBondur at April 22, 2010 5:34 PM

Yes, injuries are inevitable when you only jump 2 inches instead of 6. Wait, what???

Comment #9 - Posted by: Crawf at April 22, 2010 5:35 PM

I really like the videos of the daily WOD being posted.

Please keep at that.

Comment #10 - Posted by: tooljunky m/29/5'11/180 at April 22, 2010 5:36 PM

I'll beat the drum again. Burpees were pathetic. As bad as some in the NC/SC sectionals. A 2" burpee is not a burpee.

Comment #11 - Posted by: Jon Pouland at April 22, 2010 5:38 PM

Looking forward to this one!

Will have to scale the weight down to about 33.5kg though as last time did HPC it made my hands ache like nothing on earth and I couldn't complete the WOD, so waited a couple of hours and took the weight down again.

Comment #12 - Posted by: David 25/5'7"/75kg at April 22, 2010 5:39 PM

I might use that thing... if I didn't have a boyfriend...

I can't believe women don't ask to have their faces blurred on those infomercials.

Comment #13 - Posted by: AllisonNYC at April 22, 2010 5:41 PM

How are these videos being posted so soon? Do they know the WOD's before hand? Are they older?

Comment #14 - Posted by: ron at April 22, 2010 5:41 PM

I love that HQ has started posting the WOD Vids... I do agree about some of the form issues. Those issues usually get disabused as the evening, day goes on. The burpees did not upset me as much as the clean top position not opening the hips and finishing the lift. That being said, A BEAST and I probably could not say the previous sentence to his face ;-)

Seriously, though. I love the vids. For my new garage gym I am showing people the WODs and the vids help - I can then set things straight on form, it's the intensity that I want them to get.

Just my 2¢

Comment #15 - Posted by: Steven M. Platek, Ph.D. at April 22, 2010 5:42 PM

Damn, I want a CrossFit Conan shirt.

Comment #16 - Posted by: Archon at April 22, 2010 5:45 PM

I've no problem with his burpees since there's no standard on how high you jump in a burpee. On his HPCs though, he's not fulling entending his hips after the catch and before beginning the next HPC.

Comment #17 - Posted by: Christin at April 22, 2010 5:47 PM

Did this on Wednesday, 3:45 as Rx'd

Comment #18 - Posted by: Mike J at April 22, 2010 6:00 PM

3 minute legs

How awesome, make your workout easy, pain free, and lose two sizes in two weeks, guaranteed!! Why are we all working so hard? NO need, now there is a way to make everything easy, no pain, lots of gain! With this awesome technology we can eat all the crap we want and still get those slim sexy legs!! Right after I order one of these things I'm going to crack a beer and order a pizza, watch out CrossFit Games 2011!

Comment #19 - Posted by: Garry at April 22, 2010 6:02 PM


Keep the videos coming please.

The wods are tremendousm another amazing performance WOW!

Comment #20 - Posted by: Kevin McClellan at April 22, 2010 6:07 PM

I really want 3 Minute Legs. I can pair that with my Shake Weight and have a well rounded exercise!

Comment #21 - Posted by: jus at April 22, 2010 6:09 PM

WELL IT'S ABOUT TIME! I hate high rep air squats. Thanks Guided Assistance Technology.

Comment #22 - Posted by: Dach at April 22, 2010 6:14 PM

"And regular squats can be brutal on your back" - hahaha!

Comment #23 - Posted by: Ryan Warkentin at April 22, 2010 6:31 PM

i thought it was hang power cleans, not reverse curls....

Comment #24 - Posted by: steve at April 22, 2010 6:31 PM

Lookin' good Kimo, keep it up braddah!

Comment #25 - Posted by: Jon Boy at April 22, 2010 6:31 PM

3 minute legs....ummm, *blank stare*, processing...okay. Maybe it's like bands for pullups until you can go unassisted ?!

Comment #26 - Posted by: Keith M at April 22, 2010 6:37 PM

WOD 100422

Rx'ed, 205 lbs, 13:18

Comment #27 - Posted by: quinn McCutchen M/40/150/5'10" at April 22, 2010 6:39 PM

I am having some issues with what is an acceptable hangclean. I am not questioning anyones effort, however if we are going to use the discriptor clean in the workout then there should be a pull. I just watched a young man bust his butt doing what I would discribe as a hip thrusting reverse curl during a hanngclean burbee workout. It has been my understanding that the hang clean is to take out the lift phase and force the athlete to learn how to drop and catch. Feedback please

Comment #28 - Posted by: Pete lira at April 22, 2010 6:49 PM

#7

reps were garbage! for both exercises were you watching the same video?

Comment #29 - Posted by: mike/40/6'3"/225 at April 22, 2010 6:56 PM

3 minute legs. I wish I could say that was a great practical joke, expensive but hilarious. But it looks like they're serious and that's just scary.

Comment #30 - Posted by: KCN at April 22, 2010 6:59 PM

#9 Crawf-

I don't think I was being clear.

I wasn't saying that incorrect burpee form would lead to injury. I was saying more generally that incorrect form will lead to injury on some exercises.

While shaving some seconds off a wod by doing questionable burpee form won't necessarily hurt you, doing the same thing with heavy deadlifts or squats very well might.

As leaders in this community, the elite athletes are doing the newbies a disservice by demonstrating intensity over form. People who are new to this sport might not know they cannot safely sacrifice form on heavy lifts, like they might be able to get away with on bodyweight exercises.

I am not trying to get into an argument, I am just clarifying my earlier post.

Comment #31 - Posted by: usmc chris at April 22, 2010 7:17 PM

This wod looks like it is going to hurt.....

Comment #32 - Posted by: Pat Sherwood at April 22, 2010 7:24 PM

Great job dave, nice preface to the video, "I don't know what the rules are." I'm sure there will be a bunch of critical comments.

Comment #33 - Posted by: mannyc 28/5'11"/185 at April 22, 2010 7:26 PM

Oh dear Lauren
Now we'll have people popping up on the Brand X forum saying "On the mainsite it said I could use one of those 3 minute legs machines for my air squats" and we'll have to spend ages talking and/or arguing them out of the idea.
Couldn't you have posted it with a smiley next to it or something?

And yes it is funny. And if someone does say that I'll get Jeff or Mikki to let you know. :-)

Comment #34 - Posted by: Craig Massey at April 22, 2010 7:30 PM

That was a beautiful performance, holy crap ...

My vote's w Pat's prognostication

Comment #35 - Posted by: Apolloswabbie 72.5 209 46 yoa at April 22, 2010 7:41 PM

Thanks Pat! I know I"ll get crucified by my own family here, but that is I love this community. Smells relentless! "relentless

Comment #36 - Posted by: Dave Lipson at April 22, 2010 7:45 PM

Thanks Pat! I know I"ll get crucified by my own family here, but that what I love about this community...smells relentless!

Comment #37 - Posted by: Dave Lipson at April 22, 2010 7:49 PM

USMC Chris - "I wonder why they are posting videos that show less than desirable form."

The question is "are they?" Coach has said that those who go for "perfect form" in WODs never reach an adequate intensity level. I question whether any one of us has ever reached perfect form, the matter then becomes detectable deviation from a notional ideal and therefore ... always a matter of degree and judgement.

It may be that they post that WOD so we can discuss the tradeoff in 'form' v intensity for an obviously incredibly strong athlete using what is by definition a light weight (for him).

There's no one who's going to set a universally agreed upon 'standard of deviation from absolute perfect' and bestow all of us with their opinion. It's a matter of judgement for each athlete, each coach - your contribution was, in my humble opinion, tempered and appropriate. You did what 'they' likely wanted. Paul

Comment #38 - Posted by: Apolloswabbie 72.5 209 46 yoa at April 22, 2010 7:52 PM

These wod videos are awesome for newcomers like myself.I would like to thank the guys like Dave for putting themselfs out there knowing theres gonna be critisism.We can all go to the journal or demos to check correct form,butt Its great to see guys busting out whatever they have got.Its insperation

Comment #39 - Posted by: craig mcneilly at April 22, 2010 8:00 PM

Amazing Dave.

2:57 looks so possible when you see it in the vid, but then you try it and realise that what you just saw was just a bit special!

Comment #40 - Posted by: Lol Mettam at April 22, 2010 8:08 PM

AS rxd

6:39

Comment #41 - Posted by: AD at April 22, 2010 8:10 PM

I would really like to see someone using 3minute legs with a back squat LOL

Comment #42 - Posted by: Rob at April 22, 2010 8:14 PM

damn, that was sick dave lipson! nice work -- looks like it hurt

Comment #43 - Posted by: gary martins at April 22, 2010 8:20 PM

Nice work David!!!!

Comment #44 - Posted by: Jason Khalipa at April 22, 2010 8:28 PM

Love the wod videos, please keep that up. I dont know about you guys but 135 pound reverse curls sound a lot harder than cleans. That guy was just very powerful and could move that weight quick. Maybe he could have stood up just a slight bit to finish but he got it up fast, Intensity is a huge component of crossfit, especially for a 3 round couplet of 15 reps, and he brought it. Anybody can nitpick form, but i know if i had a 2:57 on this wod that looked like that, id be damn proud to post it. awesome job.

Comment #45 - Posted by: joe at April 22, 2010 8:32 PM

David,

that is an exceptional performance.

Don't listen to the naysayers, they're just jealous. You are a beast

with much respect

Comment #46 - Posted by: nick in sydney 38/6ft/85kg at April 22, 2010 8:37 PM

Wow I can't believe he kept that pace the whole way through. Ya a lot of those cleans would probably get discounted in competition for not opening the hips, but it's not competition, and if it was he'd probably win in most fields anyways. Damn.

Comment #47 - Posted by: Kyle McQuoid at April 22, 2010 8:42 PM

Can't wait to get some of this one..... without the burpees, of course.

Lipson has no problem stepping on the gas pedal! He must eat ColdStone, right?

Comment #48 - Posted by: Chuck Carswell at April 22, 2010 8:44 PM

I agree withe nick in sydney, for all naysayers, I would be willing to bet most can't do the 45 burpees which are in the workout in under 3 minutes (the burpees were legit by the way...CF standards are feet off the ground with arms overhead ear viewed from the side if memory serves me correctly) much less paired with "reverse curls". So I say, if some can "reverse curl" 15 reps coupled with 15 burpees for THREE rounds in under 3 minutes...reverse curl away :)

Awesome work Lipson, keep up the great work. I had another WOD planned for tomorrow but I think I have to attempt this tomorrow to humble myself.

Comment #49 - Posted by: cletusfraley at April 22, 2010 9:06 PM

6'1/250/m

9:23... great WOD

Comment #50 - Posted by: Nelson M at April 22, 2010 9:09 PM

yep im with cletus. i mean the Rx'd weight was so light that the guy just reversed curled it and the perfect full extension was not necessary and wouldve undoubtedly curtailed intensity. for me, i always want to see full range of motion on an exercise, and i think he met that with feet off the ground on burpees with clap. cleans went from mid thigh to rack position and back, the reason it was messy was that it was light enough for him to toss it around like a rag doll

its great that form and honesty on reps are held to such a high standard, but i find these reps acceptable...yesterday's ring dips were a different story. sorry rob, but you're still a monster. id say that to his face too because i had the pleasure of meeting him at new england sectionals and he's a super nice guy.

Comment #51 - Posted by: Mike Essman at April 22, 2010 9:16 PM

8:03 w/65#.. should have gone a little heavier. This was our WOD at CF Santa Clara today!

Comment #52 - Posted by: CynthiaJ in Sunnyvale, CA (47/F) at April 22, 2010 9:23 PM

3:53 RX...Forearms are bunring right now!

Comment #53 - Posted by: ADK at April 22, 2010 9:29 PM

Best video ever.

I lost it at 'depth control cable'

Comment #54 - Posted by: Ross at April 22, 2010 9:56 PM

No comments on today's picture?
I don't get it?
Nice form Kimo.
I think those abs might be implants:)

Comment #55 - Posted by: G at April 22, 2010 10:56 PM

Scaled to 36kg for the HPC

7:25

Comment #56 - Posted by: David m/25/5'7"/75kg at April 23, 2010 12:48 AM

CrossFit Shri ram ashram,India
Time;
Arvind-11:27,Rx
Guttam-13:5,Rx
Bachendra-13:13,50kg

Comment #57 - Posted by: rashmi at April 23, 2010 12:55 AM

CrossFit Shri Ram Ashram,India
Time;
Arvind-11:27,Rx
Guttam-13:05,Rx
Bachendra-13:13,50kg

Comment #58 - Posted by: rashmi at April 23, 2010 1:01 AM

M/32/189cm/110kg

Did this at 07:00 in Stockholm. Please remind me that I have to warm up longer than 10 minutes when I do early workouts.

As Rx'd 5:46

The burpees killed me as usual!
Of to Jamaica tomorrow, if the volcano lets me...

Comment #59 - Posted by: Bugsy at April 23, 2010 1:55 AM

#13 allisonNYC, glad you said it...thought it, but i wouldve been banned for saying it! haha

re the issues with ROM...these vids are 'training' vids, not 'competition' vids, so the athletes are pushing themselves to new limits as they push for intensity at the expense of some ROM/technique...in competition i have no doubt these same athletes will dominate with full ROM and technique...

i havent seen any attachment to these vids saying THIS is perfect form or correct ROM...there are other vids posted that detail this...these vids are examples of someone doing a WOD, not an instructional vid...

WOD shortly...

Comment #60 - Posted by: charlie at April 23, 2010 2:25 AM

CFWU, WOD as rx'd, 7m53s...burpees were fine, but HPCs a little tough...worked on pull/technique...

Comment #61 - Posted by: charlie at April 23, 2010 3:18 AM

definitely an animal in the workout, intensity is there. IMO the burpees should use better form. I thought the form did not matter how high your feet were off the ground. I thought the form was simply you had to reach a target of 12 inches above your head. By the time your body stretches out, some people more, some people less, you would figure it would be between 4 and 8 inches off the ground. I make the effort to hit a point 12 inches over my reach. Yes is slows me down and I think it is actually harder.

Comment #62 - Posted by: RJ at April 23, 2010 3:19 AM

m/42/5'6"/145

sub: 105

8:12

Comment #63 - Posted by: duane at April 23, 2010 3:50 AM

Al Udeid

Adam: 8:52 (rx)
Tommy: 17:36 (rx)
Danielle: 9:20 (55#)
Jay: 10:32 (65#)
Jarred: 14:33 (95#)

Warm up: Double Unders, Overhead Squats, Cleans

Cool Down: 250 situps

Comment #64 - Posted by: AdamL at April 23, 2010 3:59 AM

Interesting comments on intensity vs. form from the video. 4 random thoughts:

-If Coach says that intensity can be/is more important than form for making gains, I'm not inclined to argue. I don't know enough about all this.

-On the other hand, I've been taught that it's not practice that makes perfect, but perfect practice that makes perfect. If form is continuously sacrificed for time, I don't see/understand how you walk into a competition situation that emphasizes form and win. However, that situation is not the same as looking to make gains.

-It appears to me that an under 3 minute time with better form would have been more an athletic achievement. Under 3 minutes=very good, under 3 minutes with great form=better

-I don't really think pointing out his form may have been less than ideal is being "naysayer". He's done something I'm currently incapable of doing, good form or other wise, and it was totally awesome.

Comment #65 - Posted by: AM at April 23, 2010 3:59 AM

quick question newbie here... after you clean the weight are you suppose to go all the way down to a squat????

Comment #66 - Posted by: Maino at April 23, 2010 4:00 AM

BDL!!!!!!!!!!!!!!!!!!!!!!!!!!!

Comment #67 - Posted by: Denise at April 23, 2010 4:00 AM

I find it hard to believe that there are people out there that are incapable of doing 1 air squat or BW lunge.

But then again, I thought everyone was capable of push-ups.

Comment #68 - Posted by: Greg at April 23, 2010 4:06 AM

Soooooooo .... LEGS .... for those of us who literally have not watched any TV in 16 years, it is still amazing to see the high level of schlock still being thrown out there! What fun the vision when I saw the shake weight, too!!!

Comment #69 - Posted by: Jo at April 23, 2010 4:12 AM

M/32/180/6'2"

115# PC

8:28

Comment #70 - Posted by: Rhett at April 23, 2010 4:16 AM

Guided Assitance technology?
Selling water by the river!

I have a notion to market a fitness secret: an ancient Tibetan amulet worn around the neck and absolutely guaranteed to produce a more muscular, leaner body (when used in conjunction with our diet and exercise plan).

sj

Comment #71 - Posted by: sj at April 23, 2010 4:17 AM


M/35/69"/165

as Rx'd: 12:55 :(

Comment #72 - Posted by: ArcLite at April 23, 2010 4:21 AM

8:28

M/29/6'3"/200

Comment #73 - Posted by: Wyo-Moose at April 23, 2010 4:37 AM

Awesome picture KIMO! Strong work David!

Comment #74 - Posted by: Andy Hendel at April 23, 2010 4:43 AM

M/42/5'11"/180

3 rounds
15 125# hang power cleans
15 burpees

10:59

Comment #75 - Posted by: nutfam at April 23, 2010 4:43 AM

I'm fairly new to the sport of crossfit and hope to one day consider myself a firebreather, I want to thank HQ for sharing the videos of the crossfit elite doing the WOD's. The main lesson the newbies need to learn is the level of intensity the elite like Lipson has. Im a student of the sweet science of boxing. The two sports are similiar in you practice your technique and form while hitting the bag, or shadow boxing so when you get in the ring you dont have to think, you just react. I dont think you call out technique flaws when Floyd Mayweather does what he does in the ring. He is a Undefeated World Champion. Im sure Lipson and any other firebreather can perform a perfect Hang Clean and Burpee at will. Im also pretty sure all the nay sayers that are so quick to call out technique, cant get close to a 3 min time on this WOD. So for all the hater's keep practicing your hang cleans with perfect technique, and make sure you jump 6 inchs on your burpees and when you can do this WOD in less than 3 minutes please record and post it, until then dont be so quick to judge.

Comment #76 - Posted by: neal at April 23, 2010 4:48 AM

7:38
85# hang power cleans
NIce WOD

Comment #77 - Posted by: JuliAnn (F/41/5'6/155) at April 23, 2010 4:48 AM

29/6'8"/217

7:25

Comment #78 - Posted by: Stretch at April 23, 2010 4:49 AM

6:21 as Rx'd

Comment #79 - Posted by: MarcusG 5'9" 170 at April 23, 2010 4:52 AM

42/m/176cm/74kg

As rx'd

6:54

I was only hoping to stay sub 10 minutes, but now I'm very pleased with todays effort. First round unbroken, HPCs in round 2 and 3 broken in 10/5 and 8/7. Rowed 2k at changing 500m paces for warm up and cool down. Getting out of breath during the warm up worked out well for me. While at the WOD, dedication and "loving the pain" (as Miko put it) is key. You can always dig deeper into the pain as Dave Lipson showed us today in his inspiring perfromance.

Last night during the warm up for yesterdays WOD I reached my goal of 50 consecutive double unders.

Things are going well for me these days. I like the new varied programming. Thanks HQ.

Comment #80 - Posted by: Memuc at April 23, 2010 4:52 AM

Rx'd

5:57

Comment #81 - Posted by: amped 35/M/190/6' at April 23, 2010 5:02 AM

subbed 115

13:47

Comment #82 - Posted by: MattTruss M/25/5'7/160 at April 23, 2010 5:03 AM

sub'd 95#s

5:13

Comment #83 - Posted by: Pokey at April 23, 2010 5:16 AM

8:58
65lb hang cleans

F/34/5'0"/108lbs

Comment #84 - Posted by: Nyree at April 23, 2010 5:16 AM

Louis Hayes, loved the article. That is hot!

And to Lipson, great intensity in the video. I would like to see anyone else do 45 high intensity burpees while jumping 6 inches off the ground everytime! People, push your own bodies to the max and stop worrying about others.

Comment #85 - Posted by: Katherine at April 23, 2010 5:28 AM

Mark
115 lbs
8:40

Comment #86 - Posted by: Mark & Theresa at April 23, 2010 5:50 AM

M/24/205/6'
7:00 minutes flat as rx'd, came close to meeting pukie

Comment #87 - Posted by: Law at April 23, 2010 5:51 AM

There's a fundamental distinction that's missing from all these discussions on the legitimacy of reps. Namely, the difference between form and range of motion. Form will degrade as intensity increases, but there must be a clearly defined range of motion for each exercise that must be executed on every rep, regardless of the intensity.

Let's use pull-ups as an example. For this discussion, we'll define a pull-up as beginning with arms full extend beneath a bar and then moving your clavicle to the bar. That's one rep. If you do anything less, you haven't done a pull-up. If you don't get your clavicle to the bar, it's not a rep. If you don't fully extend your arms at the bottom, it's not a rep. This remains true for every rep of the workout, no matter the intensity. Form, on the other hand, will suffer as the intensity increases. There are a variety of forms for pull-ups. You can do a butterfly kip, gymnastic kip, dead hang, or anything else that gets you from full extension to clavicle to bar. A degradation in form, such as losing your rhythm in the kip, is not fatal to the repetition.

A rep done with poor form is less efficient, but, as long as it meets the defined range of motion, it's still a legitimate rep. On the other hand, a repetition done with less than the defined range of motion does not count, even if it's performed with perfect form.

Comment #88 - Posted by: Chris at April 23, 2010 5:54 AM

M/6'/179

As Rx'd- 6:39

Early morning workouts are not as fast as I feel they should be. Maybe I need to wake up a little more beforehand.

Comment #89 - Posted by: Ryan at April 23, 2010 5:59 AM

In the last two days I have read people absolutely tear apart two of my closest workout parteners. All you "crossfit Joe's" out there find it so easy to sit back at your computer and lash out anything that looks suspect. Dont you know anything about output? Both Rob's and Dave's times were nuts, their output through the roof. I will take that any day over some whimp doing a light weight barbell wod and doing it perfect. Learn to be a man and go fast, hard and heavy!

Comment #90 - Posted by: Timmy B at April 23, 2010 6:03 AM

25m/5'10"/175lbs

6:52 as rx'd.

Comment #91 - Posted by: Caleb at April 23, 2010 6:05 AM

Wod as rx'd
Time=5.32

Rested 10mins then did yesterdays wod
Rx'd with 225lb
Time=13.51

Could of used more weight on the squats as the ring dips took me so long that my legs had plenty of rest between rounds. 1st time doing 2 wods. Very tough. Just happy to finish 2nd wod.

Comment #92 - Posted by: Prinze at April 23, 2010 6:07 AM

Nice WOD...5:56 RX. I need to work on faster Burpees.

Train slow in the gym you are slow in life...

Comment #93 - Posted by: Stringer at April 23, 2010 6:07 AM

M/27/6'1''/210

As Rx'd

5:03

Comment #94 - Posted by: Dan at April 23, 2010 6:10 AM

19m/5'10"/175

5:45 as rx'd

Comment #95 - Posted by: Jonathan S at April 23, 2010 6:10 AM

m/22/165/5'10

5:58 rx'd 1st and 2nd rounds, had to drop to 115 # hpc on 3rd round

Comment #96 - Posted by: mikey mic at April 23, 2010 6:11 AM

M/29/182/5'10"

as rx'd

7:15

Comment #97 - Posted by: Mark at April 23, 2010 6:12 AM

32/m/5'10"/210

as rx'd

8:38

Comment #98 - Posted by: D Craig at April 23, 2010 6:18 AM

10:54

did it at FTS gym, old rusty barbell bar does not spin, so it was hard on my palms and wrists.

Comment #99 - Posted by: greg/38m/6'3"/217 at April 23, 2010 6:19 AM

WOD was 4:50

Comment #100 - Posted by: James Earl Cash at April 23, 2010 6:20 AM

6:15 as RX'd

25/m/6'4"/215

In regards to his form, in the HPC it is questionable whether he is fully upright before lowering the bar, and Burpees, he Jumps and he claps, but the clap is meant to be while he is jumping i think that is questionable as it appears he lands before the clap.

Either way he is a freak show. Slightly questionable form or not. 2:57 is off the charts crazy. Focus on that.

Comment #101 - Posted by: Adam at April 23, 2010 6:28 AM

35/m/5'10"/187lb

As Rx'ed: 8:59

Awesome WOD. I got more comments at the GLOBO from today's WOD then ever before and that's sort of what slowed me up. One guy came over in the middle of nearly dying through my last set of HPC's and taps me on the shoulder and say "CrossFit?" I was like, "yes, now go away!" He started telling me how at SWAT school they made them do CINDY... I was like "K, dude, working here -"

Then a bunch old fellas said it looked like I was racing against my mirror image (there are mirrors all over the globo, right)! HA!

Comment #102 - Posted by: Steven M. Platek, Ph.D. at April 23, 2010 6:31 AM

perfect form convo on this is so ridic....Pretty sure if anybody has met/trained with or seen Dave or Rob in action you'd be pretty damn convinced those guys are not cheating themselves..When standards come into play in competition they can hit them: but at a faster time due to training at this intensiy shown in the last two days video...

both these guys qualified for the games last year under strict ROM rules at the regionals so its not like they don't know how to hit the marks...

maybe spending a week to finish a WOD under perfect ROM and crap intensity makes someone feel better about themself...who knows..

but maybe this type of training we've seen in the vids can be more benifical...as always open to opinion.....

one thing that is not opinion but is a fact...Lipson and Orlando are monsters.....they must be doing something right...

Comment #103 - Posted by: Steve M at April 23, 2010 6:33 AM

m/33/6'4"/206#

First real wod since i tore up my shoulder/upper back a month ago. Decided to lighten the load to 90# on the HPC.

6:15

Nice to be back.

Comment #104 - Posted by: dan m at April 23, 2010 6:42 AM

not feeling it today:

12:41 rx'd, pfft.

Comment #105 - Posted by: jeglit (m/38/6'4"/220) at April 23, 2010 6:45 AM

Scaled to 120#
Time: 5:54

25 y/o 155# 5'9

Comment #106 - Posted by: Joe at April 23, 2010 7:03 AM

17:14

Sets of 5

Comment #107 - Posted by: Hale at April 23, 2010 7:04 AM

AS RXD
5:57

Comment #108 - Posted by: Jonblaze at April 23, 2010 7:07 AM

m/22/5'10"/86kg

First round, 50kg HPC, 2nd and 3rd 45kg

7.25

Comment #109 - Posted by: Cam at April 23, 2010 7:10 AM

Pack:
Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees

Time: 5:05

Comment #110 - Posted by: Derek at April 23, 2010 7:14 AM

How do you get this done under 3!!!!!!!!
Holy Syhit!!!!!!!!!!!

Comment #111 - Posted by: Kevin Walls at April 23, 2010 7:14 AM

As RX'd

5:43

Comment #112 - Posted by: david stover at April 23, 2010 7:19 AM

m/35/160
9:14 as rx'd

Comment #113 - Posted by: J. Galt at April 23, 2010 7:20 AM

As rx'd
No timer but it took awhile.

Comment #114 - Posted by: Lance D. M/27/69/196 at April 23, 2010 7:30 AM

Scaled weight back to 95lbs - 8:03

Comment #115 - Posted by: Jason Crocker at April 23, 2010 7:36 AM

will be posting my time a little later today

my comments here though

#13 AllisonNYC - that may be one of the alltime best posts I've seen here -

#11 John, #28 Mike - I would enjoy seeing you say your comments to Dave's face, though I seriously doubt you ever would

#36 Dave, #43 Jason - very classy posts

thanks Coach!

Comment #116 - Posted by: Pete at April 23, 2010 7:39 AM

i did not know there was a standard on the height you had to jump on burpees. I guess the host gyms that have held all the competitions i have been to and have made up burpee wods have had it totally wrong. who would have thought, seems like it is the same people over and over who are criticizing form. these are the same people that are getting wods done in 20 min when the lipsons and orlando's are doing it in half the time, even if there form was off and they cleaned it up what is that going to ad on another :30,

someone criticized Spealler for his form on a wod the other day, that is crazy, he has been one for the best crossfitters in the world for years and your talking about his form, Lipson your a beast, if you break it down he did a rep just about every other second. that is work!! i understand that from is everything and a poor rep only hurts the one doing the wod but these are people who have competed in Aromas, they did not get there with poor form and weak work ethic.

Comment #117 - Posted by: mike from hybrid at April 23, 2010 7:46 AM

7:36 as rx'd
all burpees unbroken, I guess thats a step in the right direction

Comment #118 - Posted by: SB at April 23, 2010 7:48 AM

My 1.5 cents worth on the issue of complete vs incomplete reps is this:

Oly lifting/powerlifting movements done quickly are a great form of met con training,
however they are not very suitable for a competition in which the object is to see who can do a certain number of reps fastest since judging is nearly impossible.

Can/should Crossfit develop some form of standardized Xtraining competition that would be a good test of the 10 elements of fitness, but at the same time be easy to judge?
The Tactical Strength Challenge is one possible example but is a bit limited.

Any thoughts out there??


Comment #119 - Posted by: steve at April 23, 2010 7:49 AM

3:51 (#85)
LOVED THIS ONE!!!

Comment #120 - Posted by: Krista Colson at April 23, 2010 7:55 AM

115lbs for the cleans
9:23

Comment #121 - Posted by: Jeremy at April 23, 2010 8:00 AM

43/m/200/5'10"

9:06 as rx'd

Comment #122 - Posted by: KyleNYC at April 23, 2010 8:14 AM

5:40 as Rx'd.

This was a fun WOD. Good heartbreaker.

Good work David...nothing but respect. I feel pretty certain that your form, when it is needed is solid. It looked safe to me, you had complete control the entire time and you went through full range of motion on almost all reps. Way to keep up the intensity and give us something to shoot for.

For all you nay sayers it seems as though you may have forgotten that CF is about moving more weight, over more distance, as fast as possible and doing safely. I think David did that very well.

NEVER QUIT!

Comment #123 - Posted by: Dan Blackmon (M/36/5'10"/175) at April 23, 2010 8:14 AM

so....how long can you guys hold an L-sit for (hanging or on parallel bars)?

Comment #124 - Posted by: vlad 19/5'11"/178 at April 23, 2010 8:16 AM

M 43 6' 210

Rx 4:28

Comment #125 - Posted by: Chris McK FD at April 23, 2010 8:18 AM

26/m/5'11"/213ish
6:19 rx'd

Comment #126 - Posted by: Nickosaurus at April 23, 2010 8:18 AM

the burpees were legit... hips and and knees fully open with clap overhead (ears showing) while in the air... there is no 6" off the ground standard.. just have to jump and open up for full ROM... the cleans on the other hand i don't think any of them would have counted at competition (gotta opent the hips and knees and rack the bar at the top) BUT hard work is hard work... i'm sure he'll get it right the next go 'round! :D

Comment #127 - Posted by: superTROOPER_denver at April 23, 2010 8:21 AM

5:50 as rx'd

no silly floppy burpees. strict.

by the way, i propose a new name for this one. F-BOMS

Frans Bigger Older Meaner Sister

Comment #128 - Posted by: tyler 30/m/200/6' at April 23, 2010 8:24 AM

M/29/145lb/5'6"

subbed 105lb for cleans

8:05

Comment #129 - Posted by: Mike at April 23, 2010 8:31 AM

as rxd
5:45
m/43/6/200

Comment #130 - Posted by: neilz at April 23, 2010 8:34 AM

@ Dave Lipson

Great effort man! That weight was obviously much too light for you.

Great job!

Comment #131 - Posted by: Steve at April 23, 2010 8:37 AM

6.48 with 75# HPCs.

Comment #132 - Posted by: JonNYC - 40/M/170/5'11" xfit since 6/08 at April 23, 2010 8:40 AM

Could we get a video of one of the crossfit ladies doing a max effort back squat using the 3-minute legs machine? I'm picturing the machine bottoming out and exploding, then said female crossfitter finishing the squat normally, because she can.

Comment #133 - Posted by: chris137 at April 23, 2010 8:44 AM

M/36/155
rx'd 6:07

F/28/116
75# 5:58

Almost worse than Fran...

Comment #134 - Posted by: Shane Cross at April 23, 2010 8:49 AM

As rx'd 9:04

Comment #135 - Posted by: Jim D. 49/m/165/5'11" at April 23, 2010 8:58 AM

4:15 as rx'ed

Comment #136 - Posted by: jake at April 23, 2010 9:10 AM

M/198/5'10"/24
as Rx'd
5:05

Comment #137 - Posted by: wes at April 23, 2010 9:11 AM

Good workout, I did regular PC's for time: 9:17.57

Comment #138 - Posted by: José Riesco III, 5'9" 165 at April 23, 2010 9:13 AM

3 rds @
95# HPC
15 burpes
5:30

Comment #139 - Posted by: RFDustin M/24/5'10/170 at April 23, 2010 9:14 AM

115# HPC
15 Burppes
13:44

Comment #140 - Posted by: Glenn m/42/180 at April 23, 2010 9:20 AM

@ Dlips: you looked a little slow.

Nice work BRothaaaa.

Comment #141 - Posted by: JHobart at April 23, 2010 9:23 AM

This recent trend of posting scores and WOD videos with the daily WOD's is great! Yeah, we all know what we're looking at when we see the WOD postings. But having the videos and times there (like in the CrossFit of yester-year) just ramps up the enthusiasm more and more! I can't wait to get my ass kicked by those cleans!

Comment #142 - Posted by: Andy at April 23, 2010 9:25 AM

11:50. 75 lbs. For hang cleans.

Comment #143 - Posted by: thinlizzy at April 23, 2010 9:26 AM

OPT rest day...that means CF mainsite WOD :D

As Rx'd, 5:00 on the button.
Splits: 1:13, 1:55, 2:02

Last round was very taxing on the hands. Had to put the bar down once :( Not happy with that, but not a bad power production for 5min.

Total work done: 36,450. Avg power: 121.5 lb-ft/sec

(assuming 2' ROM for HangPowerCleans, x135lbs x45 reps; and 3' ROM for burpees, x180lbs x45 reps).

Comment #144 - Posted by: Kevin Bania, m/28/70"/180lbs, Camp Ramadi, Iraq at April 23, 2010 9:31 AM

Steve - 6:55rx
Caleb - 10:00 rx
Kala - 7:45

Comment #145 - Posted by: sbennett at April 23, 2010 9:34 AM

7:40 Rx'd.

Comment #146 - Posted by: TJ Miller M/22/6'0"/165 at April 23, 2010 9:40 AM

My body is incredibly beat up from yesterday's WOD~must be the ring dip body shocker!

95# HPC

TIME: 7:08

I'd so much rather clean from the floor than hang position!

Comment #147 - Posted by: Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at April 23, 2010 9:41 AM

2010-04-23: 6:20. Subbed 95's for HPC's.

Comment #148 - Posted by: gs at April 23, 2010 9:45 AM

Awesome!

As rx'd at 11:28 (2nd and 3rd sets of HPC broken into sets of 5)...

Comment #149 - Posted by: BillB at April 23, 2010 9:46 AM

5'8" / 205 / 39yrs

Nice WOD !!! 6:05 as rx'd

Comment #150 - Posted by: Killer Bee at April 23, 2010 9:50 AM

As Rx'd. 9:09

First workout in a week. I've been sick.

Comment #151 - Posted by: Michael m/47/5'9"/175/MI survivor at April 23, 2010 10:01 AM

4:44... Brutal but fun.

Comment #152 - Posted by: Kyle at April 23, 2010 10:05 AM

add this to list of WODs not to do when hungover.

10:08

Comment #153 - Posted by: Chris H m/32/147/67" at April 23, 2010 10:05 AM

Pack scAling 95lbs

3 rounds
15 hpc
15 burpees

7:23

Comment #154 - Posted by: Tooljunky m/28/175 at April 23, 2010 10:06 AM

M/36/195/73in

Scaled:
115# vice 135

time 7:46

Then I came back to the shop and ate some birthday cake, Paleo can wait for a day. Damn it was good!

Comment #155 - Posted by: Vic at April 23, 2010 10:08 AM

7:27, full stomach after work.

Comment #156 - Posted by: ScottMacArthur at April 23, 2010 10:11 AM

9.05

Comment #157 - Posted by: sx360e at April 23, 2010 10:17 AM

m/42/195/5'11"

WU
row 500
HPC practice

3 sets
15 HPC 111# instead of 135#
15 burpee
10:53 (3:03, 6:24, 10:53)

Comment #158 - Posted by: slowweak at April 23, 2010 10:17 AM

Rx 6:24

37yoM/188#

Comment #159 - Posted by: Sethro at April 23, 2010 10:18 AM

CFWU x 3

Pull-ups: 4,3,2,2,2,

Push-ups: 21,25,21,21,32

HPC Technique: 5x45,5x95,5x115

WOD: As Rx'd: 14:04, I see I am way behind the curve for times. Gotta get on that. Good workout.

M/40/6'1"/250

Comment #160 - Posted by: Dean at April 23, 2010 10:29 AM

M 35/131/5'7"

3 rounds 95 lbs clean and burpees 15 reps of each: 12:46

Comment #161 - Posted by: Dan D. at April 23, 2010 10:29 AM

complete Rxd
8'22"
I'm happy with this, especially considering the egg I laid yesterday

Comment #162 - Posted by: Flarega 6'4" 220 (1st crossfit workout Nov.23, '09) at April 23, 2010 10:30 AM

8:45 Great workout!
I also have converted a new crossfitter to the darkside. He had his first hangcleans and burpees today, muahaha... he loved it

Comment #163 - Posted by: Dominator at April 23, 2010 10:36 AM

135lbs
15 pushups
15 squats
8:50

Comment #164 - Posted by: headhunter at April 23, 2010 10:38 AM

M/41/187

CFWU x 1

Scaled to 22 lb hang cleans x 12 reps
Burpees x 12 reps

3 Rounds

7:30

Comment #165 - Posted by: Charlie N at April 23, 2010 10:49 AM

As rxd:
4:57

Comment #166 - Posted by: Andy Ward at April 23, 2010 11:01 AM

40/m/190
as rx'd

6:02

Comment #167 - Posted by: JackM at April 23, 2010 11:04 AM

6:22 as rx'd. I was hoping for under 6 but my body's pretty beat up so I'll take it. Fun WOD, did some strength work afterwords and tried to roll out my legs...still feeling those heavy cleans.

Comment #168 - Posted by: Jon M 22/6'2/205 at April 23, 2010 11:04 AM

M/28/214

As Rx'd

7:51

Comment #169 - Posted by: Steeler at April 23, 2010 11:07 AM

M/30/6' 2"/266 lbs

135 clean

7:20

i felt like if I were in just a bit better shape I could have easily shaved off 2 minutes...oh well

Comment #170 - Posted by: Nate at April 23, 2010 11:07 AM

M/36/195

As Programmed: 7:36

Great, intense, abusive WOD!
More than my personal reflection, a pertinent example of CF v. Globo is best reflected in the following narrative.

The globo gym where I conducted today's WOD was at an Air Force Gym (presently I am on a military training trip).
What more proof lies in the pudding than this:
during my 7:36 there were two other gents applying themselves to 1) shoulder presses on the Smith Rack, 2) Hack Squat. My WOD left me spent, huffing, and dripping. The other two gents went from their version of "getting after it," to spectators, and at my completion had yet to fulfill their routine of isolation exercises. When the one asked me "what workout was THAT?," I could only reply between sucks of oxygen, "that was CF and getting after it." I left them having spent 1/4 of the time in the gym that they undoubtedly committed themselves to.
One year, one Level 1 Cert and one love for the CF ideal later, it is truly perplexing the stigma that has attached itself to the majority's idea of fitness. CF, your enlightenment is valued!

Comment #171 - Posted by: DAKLPZ at April 23, 2010 11:07 AM

M/44/180
Rx'd - 11:06

Comment #172 - Posted by: Alan at April 23, 2010 11:09 AM

Did “Mary” the other day but as 10 HSPU, 10 Pistols, 10 Pull ups per round
= 9 R (off PR by almost 2, eek!)

Today’s wod:
95# HPC
= 12:45 at 3 rounds but kept going for 5 Rounds= 22:15

LOVE cleans. All cleans. HPC is the most challenging for me but love it anyhow. Liked the combo. Was a little slow but took it easy today. Was a little sick this week.

Erin

Comment #173 - Posted by: in8girl at April 23, 2010 11:11 AM

Hang pwr cln/burpee WOD, 5.38. WU burg wu, cash out: toes to bar, snatch balance

Comment #174 - Posted by: apolloswabbie at April 23, 2010 11:12 AM

m/25/168

8:54 as rx'd

Comment #175 - Posted by: carl castellano at April 23, 2010 11:16 AM

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

time 8:39


Ok we warmed up for a wile and 115 seemed real east, 125 also, So i bit the bullet and went to 135 and went after it.

Leon first round unbroken. second round broke at 7reps and 3rd was in 5's. Breaks were a FSAT 321go, not a long break. The cleans were steady and in good form. only one was low.

Burpees are as burpees are.

I'm real happy with it all in all. Fun workout. I'm glad I went with the 135.

Comment #176 - Posted by: NikNichols42yo 5'7'' 165lbs at April 23, 2010 11:18 AM

Scaled it to 45lb. Dumbells.

5:11

Comment #177 - Posted by: Josiah Ertz at April 23, 2010 11:19 AM

1st time poster. Starting Xfit 2 weeks ago. Former College FB player, but I'm loving this stuff, the community and the videos!
you guys are an inspiration!
6:18 as RXd

22/200lb/m

Comment #178 - Posted by: Nick Wijn at April 23, 2010 11:23 AM

Scaled 70#
3 sets of

15 HPCs
15 burpees

14:20 ...only 2nd CF workout ever...lovin' it

Comment #179 - Posted by: PMyers/45/6'0/181 at April 23, 2010 11:29 AM

Rx'd

2:49

Comment #180 - Posted by: graham holmberg at April 23, 2010 11:33 AM

M/26/140/5'11"
as rx'd 11:04

Comment #181 - Posted by: Jon at April 23, 2010 11:34 AM

As rx'ed, 6:07. Very pleased.

Comment #182 - Posted by: Brett m/5'11"/175/21 at April 23, 2010 11:37 AM

95# HPC

8:54

32/F

Comment #183 - Posted by: DeniseR at April 23, 2010 11:37 AM

f/40/174/5'11"

As Rx (womens' weight 95#)

7:51

Burpees are the devil!!

Comment #184 - Posted by: JuliePlatt at April 23, 2010 11:38 AM

#37 Apolloswabbie, #59 Charlie, #88 Timmy and #101 Steve

I completely agree with you. If you have perfect form you aren't working hard enough. Perfection is an ideal worth striving for but altogether unobtainable. I have gotten up at times at 4am, repeating Kenpo moves 1,000 times each and here is what I learned. Strength increases may have a finite limit but technique can be perfected infinitly. Instead of critiquing these incredible performances, become inspired by their abilites to work to become better, faster and stronger. Thanks to HQ and the atheletes for the WOD videos!

Todays WOD w/115# HPC 6:49 Rd1:2:05; 2)2:21 3)2:22

Comment #185 - Posted by: Casey P. in Milwaukee M/42/5'10"/170# at April 23, 2010 11:40 AM

warmup
CFWU 1x15

95#--all burpees unbroken 11:27--

worked HSPU

Comment #186 - Posted by: budd-50-5-9 170 CF 06 at April 23, 2010 11:46 AM

M/29/5'9"/185

Rx'd: 6:01

Comment #187 - Posted by: Graig at April 23, 2010 11:47 AM

Scaled to 100lbs hpc

9:45

Nice job Memuc, Apollowswabbie, NikNichols, Alan, Jim D. and all the outstanding Crossfitters under 5 minutes!

Comment #188 - Posted by: mas 53/M/155 at April 23, 2010 11:52 AM

M/27/6'1"/185

As prescribed:

4:43

Comment #189 - Posted by: TAG at April 23, 2010 11:53 AM

M/23/6'2/160

95#

5:45

Comment #190 - Posted by: SeanMerron at April 23, 2010 11:56 AM

Kudos to the guy for finishing the WOD in such great time. We added 10 55# kb swings and finished our second round in the same time he completed all three. Maybe this will help the discussion on Burprees (straight from the FAQ page "2.9. How do I burpee?
Also known as "squat-thrusts" from your high-school PT days. The "official" burpee for CrossFit is explained in the standards video from the '08 Games. Here's a description of the burpee:


To perform a burpee with a pushup, you will begin in a squat position with hands on the floor in front of you (1). Kick your feet back, while simultaneously lowering yourself into the bottom portion of a pushup. Your arms will not be extended. (2). Immediately return your feet to the squat position, while simultaneously pushing "up" with your arms. You will perform a pushup as you return your feet to the squat position (3). Leap up as high as possible from the squat position (4). Repeat, moving as fast as possible." I wonder if the burpees in the WOD video would count at the CF Games? Still hell of a job! Not hatin!

Comment #191 - Posted by: Armes at April 23, 2010 12:09 PM

as rx'd...18:22

Comment #192 - Posted by: Cbus A at April 23, 2010 12:14 PM

This was harder than I thought!

95# for 1 round 65# for the rest!

11:10 (got a 2nd wind during 3rd round Burpee # 11!)

M/53/6'0"/212

"Illegitimi non Carborundum!"

Comment #193 - Posted by: Bill Hoogsteden at April 23, 2010 12:17 PM

M/29/170/5'7"

Scaled to Pack

3 rounds for time of:
95lb Hang Power Cleans 15 Reps
15 Burpees

Time: 8:29:92 (a lil slow but form was great!)

Burpees still kick my butt every time.

Comment #194 - Posted by: Olen Gifford at April 23, 2010 12:26 PM

m/250/39
cfwu x 3

elliptical for 20 min

95 lb

11:17

Comment #195 - Posted by: tpdfish at April 23, 2010 12:27 PM

I only did 115# and nearly passed out at the end. That was much tougher than expected.

Comment #196 - Posted by: BURL at April 23, 2010 12:27 PM

as rx'd

10:43

Comment #197 - Posted by: Jon-David at April 23, 2010 12:34 PM

as rx'd

11:12

Comment #198 - Posted by: Ken at April 23, 2010 12:38 PM

Sidelined with an injury of my right shoulder, incomplete tear of the supraspinatus tendon
Three rounds for time of:
1.5 Pood Kettlebell cleans, 15 reps (left arm only)
15 Squat thrusts (Burpees with out push ups)
15:14
m/52/218

Comment #199 - Posted by: Pete In Sun City at April 23, 2010 12:40 PM

48 - 6' - 215#

As RX'd:

6:31

Comment #200 - Posted by: wtp at April 23, 2010 12:46 PM

*Correction on time*
Sidelined with an injury of my right shoulder, incomplete tear of the supraspinatus tendon
Three rounds for time of:
1.5 Pood Kettlebell cleans, 15 reps (left arm only)
15 Squat thrusts (Burpees with out push ups)
5:14
m/52/218


Comment #201 - Posted by: Pete In Sun City at April 23, 2010 12:49 PM

5:35 Rx'd

Comment #202 - Posted by: Zeb m/29/160/5'8" at April 23, 2010 12:58 PM

scaled to 115 #

8:20

Comment #203 - Posted by: permac M/35/6'/185 at April 23, 2010 1:01 PM

7:40 Rx'd

Comment #204 - Posted by: Chris O m/29/174 at April 23, 2010 1:06 PM

as rx'd

7:37 (first round took 1:11, very hard to keep that pace all the way through)

Comment #205 - Posted by: Patrick at April 23, 2010 1:08 PM

Scaled to 95 lbs

10:00

m/40/67"/154

Comment #206 - Posted by: Arnel Delosreyes at April 23, 2010 1:08 PM

Awesome performance on the 2:57...

There have been lots of these individual performance vids posted that DO show <100% ROM and somewhat sloppy form on various exercises. I believe most people here realize that they are training vids, with intensity/time being the focus. I think that pretty much everyone that sees them appreciates how fit/strong the athletes in the videos are..

That being said, it really gets old hearing the same retort of "That's my boy and he'd kick your (insert whatever you like)" or "You're just mad cuz you can't do it"

Most everyone hear is probably older than 12, we should probably type as if we are. It's ok for one of the athletes to say, "Crap, I was tired, I guess I didn't open my hips on that one, add :02 for another rep and it's still an awesome time" By posting the videos, you are opening yourself up to criticism, and I don't think it's always meant the way it is taken.
Rich

Comment #207 - Posted by: cp rich at April 23, 2010 1:11 PM

As Rx'ed
8:31

Comment #208 - Posted by: CBrown at April 23, 2010 1:15 PM

9:28 as rx'ed

Comment #209 - Posted by: Rory Mac at April 23, 2010 1:19 PM

m/178cm/89kg/34y
As Rx'ed
7:12

Comment #210 - Posted by: gepeto at April 23, 2010 1:19 PM

As Rx'd

10:36

Comment #211 - Posted by: JT at April 23, 2010 1:23 PM

26/m/5'11"/175
as rx'd
6:42
felt ok
hang cleans unbroken first round but not the rest
definitely was the limiting factor

Comment #212 - Posted by: justaman - liberty, sc at April 23, 2010 1:24 PM

m/165

as rx: 5:42

Comment #213 - Posted by: jnel at April 23, 2010 1:26 PM

as rx'd

4:01

good to be back on here!!!!

Go FRAT

Comment #214 - Posted by: Rookie at April 23, 2010 1:32 PM

m/44/185

8:04

Comment #215 - Posted by: cosmo at April 23, 2010 1:34 PM

M 18/186/5'11"

Subbed Tire flips for hang cleans x15
Burpees as Rx'd

5:47

Comment #216 - Posted by: Matt P at April 23, 2010 1:35 PM

Scaled to 115# hanging power cleans
time: 11:20

Comment #217 - Posted by: Stryder9 m/36/5'8"/155# at April 23, 2010 1:36 PM

M/20/5'8"/156

Did the first round as prescribed but then had to go down to 115lbs for the final two rounds as I was just destroyed... Then I bagged myself on the last round but it wasn't anything serious so pumped about that..

total time 11:15

Comment #218 - Posted by: Mark at April 23, 2010 1:40 PM

as rx'd 10:24

Comment #219 - Posted by: mike/40/6'3"/225 at April 23, 2010 1:43 PM

Scaled to 30 lbs

6:11

Loved this!. My second official WOD from CFHQ and it was killer. I think I went a little light on the weight...definitely need to add some more next time. Still great and definitely feeling it!

Comment #220 - Posted by: Mickie at April 23, 2010 1:44 PM

Rx'd - 9:00 exactly

hang cleans not a problem but burpees take a lot out of me still

Comment #221 - Posted by: John/24/5'8/175 at April 23, 2010 1:47 PM

95# hang power cleans
20 minutes

Comment #222 - Posted by: JoshuaM M/28/73"/165# 100210 at April 23, 2010 1:51 PM

m/29/220 lb/6' 0"

As RX'd
14:20

I saw the times from the crossfit "gods" and thought "alright, I'll break 10 minutes easily, maybe somewhere around 8:30". After I was done and breathing with my entire body I couldn't help but think these guys are nothing but machines.

Comment #223 - Posted by: huffmaster at April 23, 2010 1:55 PM

age 20 bw 170

4:43 as rx'd

Comment #224 - Posted by: Chris S at April 23, 2010 1:55 PM

hang power cleans @ 60kg
time: 8'48

Comment #225 - Posted by: ccfeldt at April 23, 2010 1:57 PM

5:05 as rx'd

Comment #226 - Posted by: Michael McCoy 5'11" 175 lbs. at April 23, 2010 1:59 PM

M/21/6'4/182

sub 95#

10:40

Comment #227 - Posted by: Zach at April 23, 2010 2:07 PM

13:21

sub 125#

Cleans still get me.

Comment #228 - Posted by: FinnishCraig m/22/5'8"/155 at April 23, 2010 2:10 PM

M/23/5-9/168

6:43

Tried to go fully RX'ed but failed on #15 in round 1 at 135, scaled it down to 110 (highest set bar at gym, felt about right and it was quicker than plate changing haha) for the final 2.

Comment #229 - Posted by: Brandon at April 23, 2010 2:12 PM

As Rx'ed

16:56

Comment #230 - Posted by: DajM M-32/5'7"/153 at April 23, 2010 2:13 PM

3 rounds:

15 135lb hang power clean (15)(6,5,4)(3,4,4,2,2)
15 burpees (unbroken)

5:00 04/23/2010

Comment #231 - Posted by: johnathon in seattle 28/5'8/153 at April 23, 2010 2:15 PM

As RX'd: 5:14

Need to remember to stop trying to game these wods and just do it.

Comment #232 - Posted by: R.Lee_Seattle at April 23, 2010 2:16 PM

37y/o 6'3" M 5:30 as Rx'ed

Comment #233 - Posted by: Ted at April 23, 2010 2:17 PM

I couldn't catch the speed merchants of Mat FF,Max and Matt SP. Ding Dong to everyone doing WOD at Funct Fit, your efforts were amazing! I love this stuff!

As r'xd Time 6:34 (I think thats right Claire?)

Comment #234 - Posted by: jonEl M/38/5'9"/168 at April 23, 2010 2:20 PM

m/36/5'11/212

14:14

*Scaled HPC to 115#

Comment #235 - Posted by: Keith M at April 23, 2010 2:23 PM

m/27/5'8"/145

Scaled 115 lbs

7:30

Comment #236 - Posted by: Townsend at April 23, 2010 2:30 PM

8:57

I'm still shaking 15 mins later...good one.

Comment #237 - Posted by: John M/26/5'9"/195 at April 23, 2010 2:38 PM

m/38/76/215

8:45 as rx'd

Comment #238 - Posted by: Chas at April 23, 2010 2:39 PM

M/24/6'1"/180

As Rx'd:

5:37

Comment #239 - Posted by: upstatesooner at April 23, 2010 2:44 PM

Row 500 m
CFWU 15, 10, 5
Three rounds for time of:
135 pound Hang power cleans (subbed to 40 kgs), 15 reps
15 Burpees
7:47

Comment #240 - Posted by: EmilX 25/m/163Ibs/183cm at April 23, 2010 2:45 PM

M/48/6'/178

11:50 as rx'd

Comment #241 - Posted by: Richard at April 23, 2010 2:47 PM


as rxed

7:21

Comment #242 - Posted by: Kevin McClellan 48/M/195 at April 23, 2010 2:47 PM

rest for cleans should be rack position 5:55

Comment #243 - Posted by: charbs 185/24/m at April 23, 2010 2:49 PM

full turnout gear, on air
135lb hpc
15 burpees

6:27

Comment #244 - Posted by: troy at April 23, 2010 2:49 PM

as rx'd

6:09

Comment #245 - Posted by: Fosco at April 23, 2010 2:51 PM

8:53

Comment #246 - Posted by: Beavers at April 23, 2010 2:58 PM

29/M/141

Scaled cleans to 115#

9:44

Comment #247 - Posted by: Eric E at April 23, 2010 2:59 PM

as rx'd

5:52

Comment #248 - Posted by: swelter M/31/6'/185 at April 23, 2010 3:01 PM

What a fun WOD i loved it
5:58.18

Comment #249 - Posted by: Lil_Mess at April 23, 2010 3:01 PM

Will catch this one up.

Hang power cleans I can manage but Burpees no way, leg won't let me. Don't think the blokes that I train with would like any more tears.

No Fun

Comment #250 - Posted by: Elaine, Scotland at April 23, 2010 3:02 PM

as rx'd
5:46

Comment #251 - Posted by: Adam 43/6'2"/190 at April 23, 2010 3:04 PM

m/23/5'11"/240

scaled HPC to 95#.

9:40

Comment #252 - Posted by: JK at April 23, 2010 3:05 PM

M/35/5'9"/202

8:56 as Rx'd

Comment #253 - Posted by: Cooper at April 23, 2010 3:09 PM

As rx'x 5:17

Comment #254 - Posted by: Jade_Jenny_M_24_185lbs at April 23, 2010 3:09 PM

10:39 rx

Comment #255 - Posted by: Allie 39/M/170 at April 23, 2010 3:14 PM

6:50 as rxd

Comment #256 - Posted by: controlfreak at April 23, 2010 3:15 PM

@DLips: Your reps were pretty clean buddy. Though I expected you to go a little faster--next time.

Nice work Brothaa.

Comment #257 - Posted by: James Hobart at April 23, 2010 3:18 PM

As rx'd: 8:02

Comment #258 - Posted by: therozfather. 31/M/200 at April 23, 2010 3:22 PM

as rx'd 12:08
m/25/150
Had to drop the weight after the first 1.5 to 125 and then to 115 on the last one, shoulder was about tear. good WOD week two of my crossfit since the break

Comment #259 - Posted by: John at April 23, 2010 3:32 PM

Props to Lipson. I don't know too many people who can reverse curl 135 lbs that many times! In all seriousness though, still a good time! He's a beast.

Comment #260 - Posted by: SB at April 23, 2010 3:37 PM

M/170/5'7"/31

As rx'd 9:17

Comment #261 - Posted by: Oscar at April 23, 2010 3:39 PM

4.29 rx'd

I will take this over the filthy 50 anyday!

Comment #262 - Posted by: OJ at April 23, 2010 3:39 PM

about 25 mins as rxed

Comment #263 - Posted by: Michael R. at April 23, 2010 3:43 PM

as rx'd 9:08

Comment #264 - Posted by: t4r4o4y4 at April 23, 2010 3:44 PM

There are some WODS that prior to attempting them, you do everything you can to avoid it. This was one of those.

As Rx'd 5.39

Comment #265 - Posted by: Nathan Gilbert M/24/5'11/195 at April 23, 2010 3:45 PM

Rx - 14:47

metcon stuff seems to have declined as I've shifted to Paleo. Any thoughts? All in my head?

Comment #266 - Posted by: Shane at April 23, 2010 3:46 PM

As Rx'd
Dunno how he did it in 2:30.

13:30

Comment #267 - Posted by: BriceJ M/23/5'8"/170 at April 23, 2010 3:49 PM

29/m/5'11"/176
20 Burpees
Time: 18:37

Comment #268 - Posted by: Rusty at April 23, 2010 3:59 PM

10:50 as rx'd.

HPCs: broken into 5's.
Burpees: unbroken

Comment #269 - Posted by: Ronnieboy at April 23, 2010 4:03 PM

35#
11:24

Comment #270 - Posted by: shell at April 23, 2010 4:05 PM

Big Pete-7:33

Baby Face Harry-9:32

Comment #271 - Posted by: Baby Face Harry m/24/6'3"/200 at April 23, 2010 4:09 PM

39M/5'10"/170#

W/U: Hang Power Clean, 4x5 at 45-65-85-105#.

As Rx: 6:31.

C/D: 8 mobility drills.

Disappointed. Felt like this could have been faster. Just didn't have it in me today.

Comment #272 - Posted by: rjf (Since 07-20-07. WOD no. 757) at April 23, 2010 4:11 PM

Back Squat/HS Walk WOD, details there.

Comment #273 - Posted by: bingo at April 23, 2010 4:17 PM


115 hangcleans
15 burpees
6;10

Comment #274 - Posted by: lfudickar at April 23, 2010 4:22 PM

6:55 easy one

Comment #275 - Posted by: bobby c at April 23, 2010 4:25 PM

bwt 142#

5:38

rx'd

Comment #276 - Posted by: bo_D_47yom/145#/5'8" at April 23, 2010 4:27 PM

33/m/165

As rx'd 17:08

Comment #277 - Posted by: Karim saoud at April 23, 2010 4:32 PM

Did yesterday's workout...been busy (lazy) this week.

Comment #278 - Posted by: Balsy at April 23, 2010 4:32 PM

5:01 as rx'd

Comment #279 - Posted by: Logan Gelbrich M/24/6'3''/210 at April 23, 2010 4:36 PM

8:00

Comment #280 - Posted by: ryan 6'/33/185 at April 23, 2010 4:37 PM

34 yom 225 bwt

sprint workout 8 15 second sprints w/ 105 secs rest (7 to 1 rest:work)

wod as rx'd in 5:22

Comment #281 - Posted by: brian t at April 23, 2010 4:38 PM

as rx'ed

10:39

Comment #282 - Posted by: Colin, 24/M/170/5'9" at April 23, 2010 4:39 PM

m/21/5'10"/195

Had to modify a little bit.

3 rounds for time:
15 HPC w/ 45# DB
15 Burpees

7:28

Comment #283 - Posted by: dschmals15 at April 23, 2010 4:40 PM

Scaled Power Clean to 105 lbs.

Finished in 23 minutes, 12 seconds.

4th workout back!

Comment #284 - Posted by: RJB7 at April 23, 2010 4:43 PM

f/24/140

6:51
sub 75lb hpc

Comment #285 - Posted by: Hannah at April 23, 2010 4:44 PM

115 hangclean 15 rps
15 burpees

Comment #286 - Posted by: lfudickar at April 23, 2010 4:52 PM

6:28 rx (women's weight 95#)

Comment #287 - Posted by: LAC 35/f/5'0"/115 at April 23, 2010 4:59 PM

as rx'd but used only 45# bar
**should go up on weight

5:43

Comment #288 - Posted by: flyingfleet at April 23, 2010 5:01 PM

Rx'd
9:14

Comment #289 - Posted by: bill/51 yo/213/6' at April 23, 2010 5:01 PM

23 / M / 5'9" / 135lbs

3 rounds of
95lb hang power clean x15
Burpees x15

17:00

Wow. Doing two-thirds the weight, I took five times as long as the fire-breathers. Humbling.

Comment #290 - Posted by: BC at April 23, 2010 5:01 PM

First of all, David Lipson, you are an absolute animal. INSANE.

3:33

Comment #291 - Posted by: Jean-Pierre Le Bourveau at April 23, 2010 5:02 PM

9:57 as rx'ed....brutal

Comment #292 - Posted by: Frank Castle (M/20/6'1''/190lbs) at April 23, 2010 5:10 PM

M/25/5'9"/178

Time: 9:19

Whoo, nice fast one. Thank you hook-grip, I am going to have to use it all the time now. My grip wasnt an issue on this WOD...just my lungs haha. Oh yeah, 3 minute legs ohh that just puts a smile on my face.

DO WORK!!!

Comment #293 - Posted by: BlackCatX-Fit at April 23, 2010 5:12 PM

5:12 as rx'd

Comment #294 - Posted by: BIGGIE 26/m/6'1/185 at April 23, 2010 5:12 PM

Next time I play tennis I'm taking the net down. If I'm following some of the logic correctly here, it may not be tennis but hey my effort was there.

Comment #295 - Posted by: Spence at April 23, 2010 5:19 PM

Scaled to 115#:

9:13

I think I could have taken shorter rests on the HPCs. Nice WOD though.

Comment #296 - Posted by: angstadt at April 23, 2010 5:22 PM

Holy crap! You sub 5.00 guys are demons!

CFWU (3x10) then as rx'd in 10.02.

This was miserable. Burpees torched me, but HPCs felt good. Really wanted that sub 10-minute time. Will get it next time!

Comment #297 - Posted by: MTR/m/168/5'9" at April 23, 2010 5:31 PM

D & W @ home
D @ 135#
W @ 100#

D
248
637
1000

W
941

1st WOD with new "Clock Gone Bad"...helped push us

Comment #298 - Posted by: waderpro at April 23, 2010 5:35 PM

10:01
fatigued on the last round of HPC... Sub 10min for next time.

Comment #299 - Posted by: magnus 24/5'8"/155-160 at April 23, 2010 5:38 PM

M/30/5'10"/225

Yeah. I finLly broke trough to get under 230. Today was brutal WOD time as RX'D 17:11. Did a 2000 meter row for warm up and cool down.

Comment #300 - Posted by: GH at April 23, 2010 5:40 PM

23/m/6'0/188

8:48
1st rd as rx'd
Last 2 rds scaled HPCs to 115# — left tricep seized on first attempt at 135# for 2nd rd

Wanted to go sub-10:00, so I'm pretty happy about this one. Got a few funny looks at the Globo (24 Hr Fitness) on the burpees haha

Comment #301 - Posted by: DenverDawg at April 23, 2010 5:44 PM

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Hang Power Clean 65lbs x 5-5 95lbs x 5 115lbs x 3-3 135lbs x 2-2

As rx’d: 10:34
Foam roll after

Comment #302 - Posted by: Sesoku at April 23, 2010 5:47 PM

M/49/5'9"/188

Did WOD after biking 20 miles:
Round 1: 115#
Rounds 2-3: 95#

7:38

Comment #303 - Posted by: Jim at April 23, 2010 5:48 PM

about 9:30. my phone went off the in the middle and i misinterpreted as an emergency. should have been much faster.

Comment #304 - Posted by: mr blue at April 23, 2010 5:55 PM

M/26/159/5'11"

CF warmup( easy on dips, knees to elbows instead of situps)

WOD as Rxd (55# Hang Cleans)

19:45 (7 min lesson on Hang Cleans)

Comment #305 - Posted by: Greg-NOLA at April 23, 2010 6:04 PM

3:49

Comment #306 - Posted by: daboo at April 23, 2010 6:13 PM

7:40 110lbs hang power cleans next time increase weight

3 rounds:
sandbag deadlifts 106.25lbs
sandbag shouldering 90.8lbs

squatting with H & H industries

Comment #307 - Posted by: jc at April 23, 2010 6:36 PM

As RX'd 6:55 M/163/5'8

Comment #308 - Posted by: Jon at April 23, 2010 6:44 PM

M/33/5'4"/141lbs
As RX'd
8:08

Comment #309 - Posted by: Matt Burritt at April 23, 2010 6:45 PM

scaled to 125
9:04

Comment #310 - Posted by: cort at April 23, 2010 6:48 PM

9:30 (105)

Comment #311 - Posted by: Raph at April 23, 2010 6:56 PM

MGySgt. USMC M/48/6'2"/209

2nd WOD today. Yeah Baby

As Rx'd 8:56
Continuous time
1-1:34
2-3:05 Felt the legs here & took 2 minute rest
3-8:56

Sucking Wind ha ha ha

OooRahh CrossFit

Comment #312 - Posted by: W.D. at April 23, 2010 6:58 PM

Scale to 105 pounds
10 min 11 seconds

Comment #313 - Posted by: FTyler at April 23, 2010 6:58 PM

9:37 all cleans broken, burpees just steady all the way thru.

Comment #314 - Posted by: Smithy/m/49/5'10"/165 at April 23, 2010 6:59 PM

scale to 42 pounds
time = 8:45

Comment #315 - Posted by: rox f/45/5'4"/120 at April 23, 2010 7:00 PM

CFWUx2x15

115# HPC

2:36/4:02/4:12 = 10:51 total

need to be willing to get more gassed

unbroken HPC in Rd 1, sets of 5 in rds 2 and 3

Comment #316 - Posted by: Pete - Decatur, GA at April 23, 2010 7:00 PM

CrossFit Gwinnett

These are all CF newbies that started a college club to do CrossFit with me. They have to scale the weight severely in order to be safe and complete.

Samantha (scaled to 20lb bar): 9:49
Mickie (scaled to 30lb bar): 6:11
Heather (scaled to 20lb bar): 8:20
Tia (scaled to 30lb bar): 7:04
Brandon: started with 135 for round 1, then scaled to 110 for the rest: 6:43
Ryan:scaled to 45lb bar: 9:45

Great work CFG for your second HQ WOD!
College CrossFit is fun...

Comment #317 - Posted by: Steven M. Platek, Ph.D. at April 23, 2010 7:05 PM

As Rx'd

13:54

Comment #318 - Posted by: XAF at April 23, 2010 7:31 PM

34/M/6'00/193

7:43

Comment #319 - Posted by: Dan D. at April 23, 2010 7:32 PM

Stupid depth control cable! I want to do ATG squats!!!

Comment #320 - Posted by: Daniel Krull AKA "Franiel" at April 23, 2010 7:39 PM

5:45 rx'd

Comment #321 - Posted by: blaney at April 23, 2010 8:00 PM

Franiel what are you crying about?

Comment #322 - Posted by: Kevin McClellan at April 23, 2010 8:01 PM

SUB 95# hpc

10:49

Comment #323 - Posted by: Ticotexas M/40/69/150 at April 23, 2010 8:08 PM

30/M/143/5'10

Scaled weight down to 115 HPC.
burpees As Rx'd

TIME WAS 7:57

SANTI

Comment #324 - Posted by: SANTI at April 23, 2010 8:28 PM


31/M/6'3/230

As Rx'd

8:39

Way tougher than it looked.

Comment #325 - Posted by: A Stahl at April 23, 2010 8:33 PM

as rx'd 9:15

Comment #326 - Posted by: Eamon at April 23, 2010 8:50 PM

95lbs
8:19

Comment #327 - Posted by: Matt 33/178/69 at April 23, 2010 9:02 PM

Tim- Scaled to 115, time: 6:00.22
Shara/30/F/68/139: Scaled to 65 lbs, time: (2:06, 3:11, 2:55)

Comment #328 - Posted by: Tim/35/M/70/170 at April 23, 2010 9:07 PM

M/24/180/6'

as r'xd 10:42

Comment #329 - Posted by: mikeEGFD at April 23, 2010 9:43 PM

As Rx'd

Gelo: 6:43
Spare: 8:38
Jethro: 11:01

Comment #330 - Posted by: AngeloPell at April 23, 2010 9:51 PM

Hurt lower back during d.l. last week. Trying to recover but maintain.

broke 1 mile up into .20/20 burpees(100)

rx'd 11:40

Comment #331 - Posted by: tpd122 m/23/5"8"/167 at April 23, 2010 9:56 PM

50/m/145
110#
10:24

Comment #332 - Posted by: e5fyrman at April 23, 2010 9:59 PM

5:57 Rx'd

Comment #333 - Posted by: Rivers at April 23, 2010 10:09 PM

5:50

Comment #334 - Posted by: Sherwood m/21/6'/210 at April 23, 2010 10:37 PM

5:45

Comment #335 - Posted by: B. Rhaly at April 23, 2010 10:39 PM

whoops, mistake on my time. should be 9:14 instead of 9:15.

Comment #336 - Posted by: Eamon at April 23, 2010 11:15 PM

37/m/190/6'

Warmup - row 500 meters

As Rx'd. Plenty of broken sets:

18:22

I have a long way to go.

Comment #337 - Posted by: Jeremy A. Olive at April 23, 2010 11:58 PM

M/25/158#/5'7"

As Rx'd

1. 10, 5/UNB
2. 5, 5, 5/UNB
3. 5, 5, 5/UNB

Time: 9:48

Comment #338 - Posted by: Ransom at April 24, 2010 12:10 AM

Chris #86

Exactly. Thank you.

Comment #339 - Posted by: Coach at April 24, 2010 12:32 AM

m/26/5'9"/175#

rx'd 6:56

Comment #340 - Posted by: Mauricio at April 24, 2010 1:41 AM

scaled to 115#

08:20

Ouch!!!!!!

Comment #341 - Posted by: Rafael Lopez at April 24, 2010 1:54 AM

As rxd

8:56

Comment #342 - Posted by: Jean-Paul Lara (26/m/5'10/173 at April 24, 2010 2:08 AM

as rx'd

9:56

Comment #343 - Posted by: Bells M/37/6'1"/195 at April 24, 2010 5:30 AM

M/33/142lbs/5'5"

As rx'd
9:09

Comment #344 - Posted by: Brandon Burritt at April 24, 2010 5:46 AM

M/45/5'9"/178

Loved the WOD as Rx'd 5:55 This wod reminds me of a nice girl named Fran! That one was short and straight to the point.....

Yesterdays WOD 250 lb. dead lifts in 10:56 as Rx'd

Comment #345 - Posted by: cltexas10 at April 24, 2010 5:49 AM

M/30/71/193
As Rx'd
13:31

Comment #346 - Posted by: 0tter1 at April 24, 2010 6:59 AM

Couldn't do power cleans, so substituted with shoulder press 65lb x 15 + burpees x 15

6:15

Then did 5 x 1000m runs with 1 min rest inbetween

Comment #347 - Posted by: Steve O M/44/5'9"/160 at April 24, 2010 7:04 AM

95 lbs 20:31, vast improvement on the cleans but time in the toilet, one thing at a time though

Comment #348 - Posted by: RussA at April 24, 2010 7:37 AM

m/61/175/74"

9:10
12-HPC @ 65lbs
12-Burpees

Comment #349 - Posted by: TReed at April 24, 2010 8:46 AM

M/20/6'1"/170

135 for first round, 115 for last two.

8:40

Comment #350 - Posted by: ericthered at April 24, 2010 8:57 AM

9:05 as Rx'd

Comment #351 - Posted by: Jette 40/M/5'11"/175 at April 24, 2010 9:15 AM

9:55 as Rx'd

Comment #352 - Posted by: Exodus813 18/M/6'0"/170 at April 24, 2010 9:16 AM

m/47/177
rx'd 6:41

Comment #353 - Posted by: Troy at April 24, 2010 9:29 AM

30kg 17 mins

Comment #354 - Posted by: grizzlyribs at April 24, 2010 9:38 AM

My buddy came up with a WOD very similar to today's, and it was on the agenda today at Crossfit Cherokee:

"Smack My A** and Call Me Judy"

21 power cleans, 135#
Run 50 m
9 burpees
Run 50 m
15 power cleans, 135#
Run 50 m
15 burpees
Run 50 m
9 power cleans, 135#
Run 50 m
21 burpees
Run 50 m

As rx'd, 7:34. This one was about as fun as it looked on paper; a real gasser. Cleans felt pretty good, got 15-6, 8-4-3, 6-3. Burpees were tough - did them 9, 10-5, 15-6. The run in the middle was supposed to be a sprint, but was more like a jog. Down by the cleans, the route was flat, but it had a nice uphill stretch right at the end before you got to the spot to do burpees.

Fortunately, it was overcast and not too warm, which made burpees tolerable and kept Pukie at bay.

Comment #355 - Posted by: Mel/37m/5'10"/175 at April 24, 2010 10:45 AM

13mins

Comment #356 - Posted by: Charles L at April 24, 2010 10:56 AM

20.00

Comment #357 - Posted by: albino at April 24, 2010 11:05 AM

F/29/5'7"/175#
I am very out of shape and am very new to this crossfit thing. I almost always have to scale down/substitute but, I get it done! I come close to puking regularly and I love it! I've neveer felt this good about myself before. I had to greatly reduce the weight on this one(I just did the bar) and I did girly pushups (on my knees) for the burpees. I few months ago, I couldn't even do that, so it's progress.

9:40

3 rounds:
45# HPC x 15
15 burpees (girly pushup style)

Comment #358 - Posted by: Carrie at April 24, 2010 11:11 AM

21-15-9
Power Clean, 115
Burpees

8:35

Comment #359 - Posted by: sdt at April 24, 2010 11:12 AM

31 yom, 190 lbs


13:23 as rx'd

Comment #360 - Posted by: Jeff Weltmer at April 24, 2010 11:23 AM

6:30.2 using 105#

Comment #361 - Posted by: Cphil24m/156#/5'9" at April 24, 2010 11:42 AM

as rx'd
6:30
I need a new bar, mine has a slight bend to it and makes it hard to hold the bar on cleans. Probably added about 15 seconds or so changing grips

Comment #362 - Posted by: JonDavila at April 24, 2010 12:07 PM

M/41/180

As rx'd:

More better faster

Comment #363 - Posted by: Marty at April 24, 2010 12:34 PM

CFWU: subbed back extensions for goodmornings, no ghd

Pack
3 rounds
95lb hang power clean, 15 reps
15 burpees

time ~13 minutes

Comment #364 - Posted by: Fin 28/m/5'10"/185lb at April 24, 2010 12:43 PM

Scaled to;

Three rounds for time of:
115 pound Hang power cleans, 15 reps
15 Burpees

7:36

Comment #365 - Posted by: coyo at April 24, 2010 1:02 PM

2rounds 7minutes

Comment #366 - Posted by: Angelo at April 24, 2010 1:08 PM

scaled
3 rnds.
15-HPC 95#
15-burpees
9:58

Comment #367 - Posted by: surffire at April 24, 2010 1:51 PM

M/47/71in/195

As Rx'd.

10:14

Comment #368 - Posted by: Rusty at April 24, 2010 3:10 PM

6:11 as rxd

Comment #369 - Posted by: jbark60 at April 24, 2010 3:15 PM

M/50/151/1-1-06

3RFT
95# HPC 15 reps
Burpees 15 reps

8:26

Chose a weight to try for a "sell-out". Probably close; had to break the HPC due to grip.

Comment #370 - Posted by: bingo at April 24, 2010 3:17 PM

Greg
M/35/5'11"/198

9:17 - (hpc weight 95 lbs)

Abbi
F/33/5'1"/114

8:33 - (hpc weight 45 lbs)

Great WOD.

Comment #371 - Posted by: Balsy at April 24, 2010 3:19 PM

CFWU X 3

95#

9:30

Comment #372 - Posted by: Ted C. at April 24, 2010 3:32 PM

As Rx'd
9:18.
Low energy today. I guess times like these are meant to be broken!

Comment #373 - Posted by: SeanW 32/m/215 at April 24, 2010 3:38 PM

M/23/6'3"/225lbs

Rx'd 3:37

I don't know how much faster my range of motion can move. Great times David, Jason and Todd, you all killed it.

Comment #374 - Posted by: Shaun Eagen at April 24, 2010 3:56 PM

3 RFT

F/11y/62"/145# CONNIE
Power Cleans 65# 15 reps
Burpees 15 reps
20:30

M/41y/68"/160# GEORGE
Hang Power Cleans 135# 15 reps
Burpees 15 reps
20:30

Same start and end time. We probably influenced each other.

Comment #375 - Posted by: George Hernandez (in Chicago) at April 24, 2010 4:07 PM

Sub 115
~10min

Comment #376 - Posted by: Runningeasy m/40/5'9"/205 at April 24, 2010 4:07 PM

As Rx'd - 8:37

Much harder than I expected. That 2:57 looks even more amazing now!

Comment #377 - Posted by: GleichSTL m/32/175/5'10" at April 24, 2010 4:24 PM

scaled
round 1 63 lb cleans
rd 2-3 53 lb cleans

14:03

Comment #378 - Posted by: beemer (f/38/5'4"/130) at April 24, 2010 4:31 PM

F/24/146

Sub'd 65# for HPC

14:00

Comment #379 - Posted by: jess at April 24, 2010 4:44 PM

As rx'd thought I would be a lot quicker

7:58

Comment #380 - Posted by: TonyZ M/25/185 at April 24, 2010 4:58 PM

Gunnar: 5:42
Paul: 6:00
Harold: 6:14
Eric: 6:51 95#
Jen: 7:03 75#

Comment #381 - Posted by: Jenniferg at April 24, 2010 5:02 PM

@superfitness

155#
175#

first and third set, rest were 165#

Comment #382 - Posted by: stinker [27.m.16o#] at April 24, 2010 5:03 PM

m42/australia/83kgs/171cm

Bugger. did 5 rounds RO'xed as opposed to 3. 19m37s

Comment #383 - Posted by: Alan Troy at April 24, 2010 6:35 PM

AS RX'D W/80 lb hpc

4:00

should of went heavier on hpc

Comment #384 - Posted by: Corey 25/F/5'1/130 at April 24, 2010 6:37 PM

did 1RM attempts for clean n jerk first and got 110
cleaned 115, missed the jerk. on my 110 my back was really wobbly and I've never practiced the jerk by putting one foot back. In May I'll start training at a box once a week, private sessions. so excited.

Female/29/5'2/143 as Rx'd w/ 95lbs 11:36.

i took video if anyone wants to give me virtual coaching email me here and i'll send it to you tomorrow.

bboopdel@hotmail.com

Cheers

ps i use baby gold bond power to substitute for chalk :)

Comment #385 - Posted by: ElizaJane at April 24, 2010 7:02 PM

M/45/6'1"/190

9:42 RXed

Comment #386 - Posted by: medic8 at April 24, 2010 8:17 PM

6:57 as Rx

Comment #387 - Posted by: John at April 24, 2010 9:51 PM

Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees

7:15

Comment #388 - Posted by: avitevet at April 24, 2010 10:26 PM

19:20

as rx'd after work

Comment #389 - Posted by: Cleveland at April 24, 2010 11:24 PM

As rx'd 6:28

M/20/5'11"/178

Comment #390 - Posted by: kellyr at April 25, 2010 12:42 AM

sub'd 25# hang cleans 10 reps
10 reps burpees

4:45

Comment #391 - Posted by: Maddox F/27/160 at April 25, 2010 2:01 AM

as rx'd... not anything near 2:57...

5:07

Comment #392 - Posted by: KB 24/5'10/200 at April 25, 2010 2:03 AM

8:32

Comment #393 - Posted by: TomO/43/M/200 at April 25, 2010 4:30 AM

5:55

Comment #394 - Posted by: Pacers at April 25, 2010 6:41 AM

not as RX'd .... did 115 instead

4:40 ..... not as taxing as a sub 5:00 Fran, but in the ballpark

Comment #395 - Posted by: Shane/31/6'/190 at April 25, 2010 7:11 AM

5:24

Comment #396 - Posted by: cja at April 25, 2010 7:45 AM

7:56

Comment #397 - Posted by: fitz13 at April 25, 2010 8:09 AM

as rx'ed
14:44

Comment #398 - Posted by: tjt 29/m/5'11/168 at April 25, 2010 8:53 AM

10:13

Comment #399 - Posted by: jongb at April 25, 2010 10:38 AM

115 X 10 HPC
Burpees X 10
8:36

Comment #400 - Posted by: Fatt Boy at April 25, 2010 11:05 AM

sub'd 45lb DBs
somewhere between 5:45 and 6:00. accidentally hit the reset button after I stopped the clock.

Comment #401 - Posted by: Ryan at April 25, 2010 11:18 AM

CFWU x 3; no pullups

Sub'd #115
13:25

Comment #402 - Posted by: F15E_WSO_M/47/6'/175 at April 25, 2010 11:44 AM

CFWU x 3, no pullups

Sub'd #115

13:25

Comment #403 - Posted by: F15E_WSO_M/47/6'/175 at April 25, 2010 11:46 AM

M/55/5'9"/170
4:52 Got to love those burpees!

Comment #404 - Posted by: Rick Sinclair at April 25, 2010 1:13 PM

6:09 as R'xd.

Hate burpees - Love burpees.

Comment #405 - Posted by: RossT M/40/5'9"/165 lbs. at April 25, 2010 1:16 PM

WOD
as rx'd, HPC @ 61kg,

9.15

Slowed down by shoulder injury,had to watch with every hpc,and managed to make it worse !burpees ,all straight through,more burpees !
after 5-3-1 b/s, and sn. halt d/l's.

Comment #406 - Posted by: Pedro Barrera,Scotland at April 25, 2010 2:09 PM

115
5:50
m/33/145/5'4"

Comment #407 - Posted by: Mark Lovelace, crossfits alone in Bloomsburg at April 25, 2010 2:22 PM

10:23

Good one. I tried hard to push through the last set of burpees without a break, but didn't quite make it.

Comment #408 - Posted by: Alton 30/m/5'11"/175lbs at April 25, 2010 2:33 PM

m/33/5'9"/175

as rx'd 9:51

Comment #409 - Posted by: elliott at April 25, 2010 2:42 PM

M/64/199-Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees
Rx 14:20

Comment #410 - Posted by: peejay2 at April 25, 2010 3:39 PM

17:27

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

Comment #411 - Posted by: Alfie at April 25, 2010 4:27 PM

4:52

Comment #412 - Posted by: Tim in Springfield 24/5'10"/170 at April 25, 2010 5:00 PM

4:52

Comment #413 - Posted by: Tim in Springfield 24/5'10"/170 at April 25, 2010 5:00 PM

M/6'0/165/31 yrs old

Subbed with 95 lbs hang power cleans. Next time, increasing weight to at least 105 lbs.

5:20

Comment #414 - Posted by: Greg at April 25, 2010 7:24 PM

26M/5'9"/160

subbed w/ 115lb Hang Power Cleans- 5:46. Like fran but maybe worse. Lung burner! Traps are really destroyed.

Comment #415 - Posted by: Rayzor at April 25, 2010 8:11 PM

m36/178/5'8

as rx'd 8:54

Comment #416 - Posted by: c-loc at April 25, 2010 9:45 PM

13:20.
Grip issues; bloody thumb, A/C in KK Lem.

Comment #417 - Posted by: Xman at April 25, 2010 9:47 PM

scaled to 95#
8:27

This was the worst!

Comment #418 - Posted by: Robert Townsend at April 25, 2010 10:07 PM

50k bar.

8:48mins

Comment #419 - Posted by: BarryT at April 26, 2010 4:23 AM

F/39/5'6"/160

75#

9:40

Comment #420 - Posted by: mom to five at April 26, 2010 5:07 AM

11.06
pack
95lb

Comment #421 - Posted by: footdoc at April 26, 2010 6:59 AM

115# HPC

10:31

Thought maybe I'd gotten done a little faster, too much resting during the HPC sets.

Comment #422 - Posted by: Gremnatious M/30/180/6'1/North Carolina at April 26, 2010 7:08 AM

115# at 9:03.

A minute or two worse than expected, ended up resting a bunch during HPCs. Still tired from the weekend I think. Looking forward to the next few days, will be better rested to hit the WODs harder. Warmed down with 500m row in 1:55. Have a good day everyone.

Comment #423 - Posted by: Slav 22/m/68"/153 at April 26, 2010 7:18 AM

115# hpc
15 burpees
12:37
Beginner...gotta long way to go

Comment #424 - Posted by: chadcota at April 26, 2010 7:49 AM

Kevin
M/51/5'11"/168

8:10, with 115#

Comment #425 - Posted by: Kevin C. at April 26, 2010 8:59 AM

as rx'd 5:38

whats worse, this or Fran?
i think this

Comment #426 - Posted by: gary martins at April 26, 2010 10:10 AM

As RX'd 9:44.

Did the first set of cleans unbroken, but had to break up everything else into sets of 8, 7, or 5.

Awesome wod.

Comment #427 - Posted by: Adam Al. at April 26, 2010 11:27 AM

Completed as Rx'ed.

Total time = 14:15

Comment #428 - Posted by: fosterww98 at April 26, 2010 11:30 AM

4:43 95 POUNDS

Comment #429 - Posted by: RGD at April 26, 2010 1:06 PM

Scaled down to 115#
6:13

Comment #430 - Posted by: GU997 M/40/185/5'10" at April 26, 2010 1:11 PM

3 rounds
115# hang cleans
15 Burpees
9:52
then
3 rounds
50 Double Unders
10 K's to E's

Comment #431 - Posted by: dyagg at April 26, 2010 1:14 PM

11:15

Comment #432 - Posted by: Dryw 31/m/175 at April 26, 2010 1:38 PM

Scaled to 115#: 7.57

Comment #433 - Posted by: Honcho M/31/5'10"/170 at April 26, 2010 3:39 PM

9:45
115#

Comment #434 - Posted by: MaroonSwim at April 26, 2010 3:41 PM

Done rx'd after the walking lunge/squats/back ext WoD. Legs were like jelly before I started which didn't help.

16:14

[16:14]

Comment #435 - Posted by: JonK at April 26, 2010 4:16 PM

Jeff @ work
3:50

Comment #436 - Posted by: Jeff & Charity @ CF Snohomish at April 26, 2010 4:20 PM

Did this with 65# to keep the metcon element.

8:31

3 rounds
65# HPC,, 15 reps
15 Burpees

Almost puked.

Comment #437 - Posted by: laurar at April 26, 2010 4:58 PM

As prescribed:

4:56

M/34/70/210

Comment #438 - Posted by: B Bowen at April 26, 2010 5:44 PM

CFWU.
As Rx'd 13:34. I guess I suck at this one.

Comment #439 - Posted by: Erik 29/M/76.5"/200 at April 26, 2010 5:57 PM

12,3 15
8,7 15
7,5,3 15

11:00

Comment #440 - Posted by: Bama Jim - M/41/6'4"/206 at April 26, 2010 6:16 PM

12,3 15
8,7 15
7,5,3 15

11:00

Comment #441 - Posted by: Bama Jim - M/41/6'4"/206 at April 26, 2010 6:17 PM

As rxd
6:34

Comment #442 - Posted by: Blutke at April 26, 2010 7:33 PM

sub 60#DB HPC

12:48

Comment #443 - Posted by: schinizel/m/5'9/31/150 at April 26, 2010 7:54 PM

As Rx'd:

5:48


SO much fun! I actually did pretty well at the burpees too which was a nice change. First set of HPCs were unbroken, 2nd set was broken into 2, and 3rd set 3.
I might be able to do everything unbroken depending on my grip alone.
I really loved this one though. Add it to the favorites list!

Comment #444 - Posted by: Eric Gohl 23/5'10/165 at April 26, 2010 8:02 PM

9:40 with 95# hpc

was looking for sub 6, but took too many breaks

Comment #445 - Posted by: Callum at April 26, 2010 9:13 PM

misread, did Muscle ups instead of burpees, wrists torn up
That WOD as rx'd, 25:50 with ~5' break in middle to talk to landscape guy.

Comment #446 - Posted by: Ajax at April 26, 2010 10:22 PM

Missed

Comment #447 - Posted by: Bphantom at April 27, 2010 5:24 AM

13:36 w/ 115lb. 5 min jump rope wu.

Comment #448 - Posted by: kevin o at April 27, 2010 7:33 AM

m/37/185/72"

8:39 as rx'd

Comment #449 - Posted by: VooDoo Medic at April 27, 2010 7:54 AM

Rx'd
6:59
"Annie"
7:51

Comment #450 - Posted by: Josh M/35/74"/198# at April 27, 2010 8:43 AM

RX'd
11:40

M/37/6'3"/175#

Comment #451 - Posted by: Carl J. Franklin at April 27, 2010 8:59 AM

RX'D
11:44

37yo/6'3"/175#

Comment #452 - Posted by: Carl J. Franklin at April 27, 2010 9:00 AM

m/25/175/5'8"
115# hpc
6:44

Comment #453 - Posted by: Zach Fisher at April 27, 2010 9:15 AM

M/30/5'9"/200

As Rx'd

5:54

Comment #454 - Posted by: cnc at April 27, 2010 10:36 AM

as rx'd

4:24

Comment #455 - Posted by: M Temesy m/28/175 at April 27, 2010 12:49 PM

Three rounds for time of:
135 pound Hang power cleans, 15 reps SUB 115 pounds
15 Burpees

9:01

Comment #456 - Posted by: Louis Herrera 51 70" 179 at April 27, 2010 1:12 PM

10-10
3 rounds
8:20

Comment #457 - Posted by: deano at April 27, 2010 1:42 PM

49/m/190

As Rx'd. 9:04

Comment #458 - Posted by: denob at April 27, 2010 2:28 PM

65# HPC

3 rft
15 hpc
15 burpees

10:18 - in the middle of my second round of HPC my oly bar was coming apart and needed to be tightened, but I couldn't, so I had to go and switch bars - probably cost me about a minute or so - which SUCKED!

Comment #459 - Posted by: dinzy at April 27, 2010 3:57 PM

As Rx'd.
7:49


"Mrs. Miyagi"
Three rounds for time of:
65 pound Hang power cleans, 15 reps
15 Burpees
7:45

Comment #460 - Posted by: Miyagi 30/m/162.6# at April 27, 2010 4:07 PM

@ the sweatbox
as Rx'd

10:34

Comment #461 - Posted by: N_Rahim 28/m/145# at April 27, 2010 4:26 PM

as rx'd

6:38

form needs to be better on hpc's

Comment #462 - Posted by: al deezy (33-m-155) at April 27, 2010 4:50 PM

14:00 mins

Comment #463 - Posted by: dsm19 M/31/6'0/215 at April 27, 2010 4:59 PM

bw-201

As rx'd

9:23 total

Comment #464 - Posted by: corry at April 27, 2010 5:02 PM

m/42/72/183

modified cfwu x 2

scaled to 95 lbs, 9:50

Comment #465 - Posted by: Derek at April 27, 2010 5:07 PM

@thesweatbox

9:46

Comment #466 - Posted by: stinker [27.m.162#] at April 27, 2010 6:28 PM

scaled to 115#

11:00

Comment #467 - Posted by: illis m/29/160/5'10 at April 27, 2010 6:33 PM

11:50 as Rx'd

Comment #468 - Posted by: funky247 at April 27, 2010 6:53 PM

as rx'd

8:31

Comment #469 - Posted by: marty c 6'/m/240#/47 at April 27, 2010 7:00 PM

115#
12:27

Comment #470 - Posted by: Sherwood Sr 49/215 at April 27, 2010 7:28 PM

8:38 as rxed

Comment #471 - Posted by: Kyle A. at April 27, 2010 7:36 PM

Not RX'd

3 Rounds
15 HPC 95#
15 Burpees

Completed time: 7:48

Comment #472 - Posted by: Kyle Ngo at April 27, 2010 8:18 PM

7:30 rx'd

Comment #473 - Posted by: JeffChalfant 31/170/5'10'' at April 27, 2010 8:24 PM

4:19 rx'd

Fun one!

Comment #474 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at April 27, 2010 8:49 PM

cfwu x 3 (10 pu's/round)

as Rx'd

20:20

Comment #475 - Posted by: Darren, Pasadena, CA, 38m/5'10"/200lbs at April 27, 2010 11:39 PM

as r/x

6.12

Comment #476 - Posted by: nick in sydney 38/6ft/85kg at April 28, 2010 12:50 AM

cfwu x5
as rxed

9:51

made 4 100s on the 1:20, plus legwork afterward

28M 6'5" 220#

Comment #477 - Posted by: jwardman at April 28, 2010 4:37 AM

115# hpc

6:47

Comment #478 - Posted by: bookworm at April 28, 2010 4:47 AM

8:06 scaled to 70 lbs

Comment #479 - Posted by: Ted Zink at April 28, 2010 5:55 AM

M/31/5'9/175

7:54

Slowed mostly due to loss of grip on bar during Hang Cleans. Got to work on forearm endurance.

Comment #480 - Posted by: Cchurch at April 28, 2010 6:29 AM

12:40 as rx'd

Comment #481 - Posted by: Kevin Scott at April 28, 2010 9:38 AM

6:53 Disappointed

PR'd DL, 410#

M/40/180/5'10"

Comment #482 - Posted by: jayhawkcf at April 28, 2010 12:51 PM

did four (forgot the Rx number of rounds, thought it was five) rounds with 115#-I can't really get the hang cleans down enough to pull more than that 15 times

8-9 minutes

Comment #483 - Posted by: Bobbo at April 28, 2010 2:14 PM

I make all of my trainees fully extend in the air from fingertips to toes for the burpee to be legit.

Comment #484 - Posted by: JeffChalfant 31/170/5'10'' at April 28, 2010 2:46 PM

95# hang power clean, 10 reps
10 burpees
10:31

Comment #485 - Posted by: PB m/43/6'/155 at April 28, 2010 2:55 PM

m/22/5'10"/190

As rx'd
8:37

Second WOD for me today, puked and almost fainted upon completion. Forearms are on fire.

Comment #486 - Posted by: BenO at April 28, 2010 2:56 PM

CFWUx3
135x5, 205x3, 225x3 warmup
245
10:47
Good weight, maybe 250 next time.

Comment #487 - Posted by: Doug at April 28, 2010 5:04 PM

post 486 wrong workout
CFWUx2
Burgener warmup
7:31

Matt: 9:45, 90 lbs

Comment #488 - Posted by: Doug at April 28, 2010 5:05 PM

31/m/71"/180#/Gold's Gym/Killeen, TX

CFWUx3 + Burgener WU
9:40

Still weak on my hang cleans and snatches, and therefore enjoyed working on them in this WOD.

Comment #489 - Posted by: Archer6479 at April 28, 2010 7:09 PM

My first official WOD
8:28
(30kg Hang Power Cleans)
When I saw this WOD, I knew I would be capable of doing this. I asked my trainer to get me to do this in my next PT (which was this morning)and having never done Hang Power Cleans, to teach me. Still new to CrossFit but loving learning and being pushed so hard!!!! Looking forward to my next WOD =)

Comment #490 - Posted by: Jules-z at April 28, 2010 8:04 PM

m/29/5'9"/158

20:00

Comment #491 - Posted by: ceaver at April 28, 2010 10:13 PM

D: 115lb 8.46
o: 105lb 11.10
p: 135lb 12.17

Comment #492 - Posted by: D-nails at April 29, 2010 4:34 AM

8.33

Comment #493 - Posted by: Rosie in Atl at April 29, 2010 5:28 AM

7:50 as Rx'd

Comment #494 - Posted by: Edwin 27/M/68"/170 at April 29, 2010 6:42 AM

f/27/5'10.5"/176
Wod scaled to 95#
3 rds
8:02

Comment #495 - Posted by: Cat at April 29, 2010 9:08 AM

as rx'd; 8:06

Comment #496 - Posted by: Steeliekid 41 175 67" at April 29, 2010 11:19 AM

6:37 as rx'd

Was able to do the first set of hang cleans and the first and last sets of burpees unbroken. The rest were broken into 2-3 sets. Thought my lungs were going to explode after those final burpees!!

M/25/5'11''/195

Comment #497 - Posted by: Kent at April 29, 2010 1:37 PM

as rx'ed - 4:19. my chest is bruised from the cleans now haha

Comment #498 - Posted by: cristobal at April 29, 2010 4:01 PM

C-
10:52

Comment #499 - Posted by: Jeff & Charity @ CF Snohomish at April 29, 2010 6:28 PM

7:22 with 115lbs. Was ready to pass out.

Comment #500 - Posted by: j bolton at April 29, 2010 7:19 PM

Three rounds for time of:
115 pound Hang power cleans, 15 reps
15 Burpees

Time: 9:38

Comment #501 - Posted by: jeff gebbie at April 29, 2010 8:20 PM

m/30/6'/165

100lbs hc, 15reps
15 burpees

6:07

Comment #502 - Posted by: liggy at April 29, 2010 8:47 PM


Made this one up today during the rest day.

m/30/5'11"/180

As rx'd

9:07

Comment #503 - Posted by: m t cowboyd at April 29, 2010 11:02 PM

10:50

Comment #504 - Posted by: morisong at April 30, 2010 8:25 AM

CrossFit Warmup followed by WOD as RX'D

11:18

Comment #505 - Posted by: Karsk (56 M 5'9" 185lbs) at April 30, 2010 11:44 AM

as rx'd

4' 59''

Comment #506 - Posted by: Davidson from Italy at April 30, 2010 1:39 PM

rx'd

11'29"

Comment #507 - Posted by: Sean M/25/5'9"/170 at April 30, 2010 2:36 PM

2 rounds of:
85 pound Hang power cleans, 15 reps
15 Burpees

1 round of:
75 pound Hang power cleans, 15 reps
15 Burpees

9:58 minutes

Comment #508 - Posted by: YEMick at April 30, 2010 5:48 PM

m/36/5'9/178
CFWU-3. Reg. Superman. Burgener. DU.
6:42
All unbr 1st set.
8+7 HPC 2nd. Burpees unbroken.
8+7 HPC 3rd, 8+7 burpees.
Pleased w/pace of HPC. Seemed to have good hip ext. Still prob bending elbows too much before full ext. Pleased w/consistency of burpees, just improve pace.

Comment #509 - Posted by: jrm at April 30, 2010 6:11 PM

CFWU
14:10
M/49/197#/72"

Comment #510 - Posted by: RB at April 30, 2010 6:24 PM

5:46

Comment #511 - Posted by: MikeyPaul/m/28/170/5'8" at April 30, 2010 7:42 PM

power cleans were broken sets

17:04

Comment #512 - Posted by: Jross-35M-170lbs at May 1, 2010 7:09 AM

3 rounds
95 # HPC x 15
15 burpees

9:30

too many breaks; really should have approached this like Fran and gasped through

great WOD

Comment #513 - Posted by: Nashville Steve 41m/6'4"/206 at May 1, 2010 11:15 AM

8:56 as rx'd. disappointed time, that was a lot harder than anticipated. I'm amazed at these times.

Comment #514 - Posted by: scubasteve 170 38 at May 1, 2010 11:25 AM

nearly killed me but that's normal. power cleans were from the floor. 115lbs instead of 135lbs. 22:30.

Comment #515 - Posted by: matt at May 1, 2010 12:07 PM

@thesweatbox

9:46

Comment #516 - Posted by: stinker [27.m.162#] at May 2, 2010 11:53 AM

10:37 as RX'd

Comment #517 - Posted by: BB at May 2, 2010 3:27 PM

rx'd 4:22, goodbye forearms

Comment #518 - Posted by: mike hybrid at May 3, 2010 9:57 AM

as rx'd

TIME - 14:26(PR)

Comment #519 - Posted by: smithwick's at May 3, 2010 5:42 PM

5:30

Comment #520 - Posted by: TROY at May 5, 2010 8:34 AM

F/26/5'4"/128

95#
9:22

Comment #521 - Posted by: K. at May 6, 2010 9:26 AM

100423

Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees (didn't try to jump on each rep)

19:03

Comment #522 - Posted by: EMelton at May 6, 2010 4:17 PM

WU: 500m row, agile 8
stepups 2x10 24" box
T2B/KBS 3x10/10
Pullup/Dip 2x10/10

WOD:
5:41 as rx'd

Didn't go 100%, need rest.

Shoulder Press x 5: 95-115-135-155-165(x3)
sauna 15min

later,
b
m/33/5'8-1/2"/167

Comment #523 - Posted by: brian p at May 6, 2010 6:04 PM

4/27...17:26...No HR
Sub 125# HPC's.

Comment #524 - Posted by: Mike Scott M/43/5' 10"/210 at May 7, 2010 12:19 PM

35 yom 188 lbs.

As rx'd 11:59 at the PD

Comment #525 - Posted by: kgw at May 8, 2010 10:16 AM

20100510 1700hrs
CFWU 15 x 2 (10 x 2 Ring Dips)
WOD100423: Three rounds for time of:
15 Hang power cleans (135lbs/60kg)
15 Burpees

As rx'd (60.8kg HPCs) in 10:05

Comment #526 - Posted by: AlexR 29/m/95kg at May 10, 2010 4:54 PM

6:53

Comment #527 - Posted by: MoGreene at May 27, 2010 11:45 AM

13:22

Comment #528 - Posted by: Manchild at June 22, 2010 3:45 PM

As rx'd
7:50
Did this in hot AZ garage.

Comment #529 - Posted by: chaps at June 30, 2010 9:15 AM

M/34/177

Three rounds for time of:
85 pound Hang power cleans, 15 reps
15 Burpees

6:42

rest

4 rounds for time:
10 meter overhead lunge walk, 30#
8 supine ring rows
20 meter shuttle sprint
8 DB squat cleans, 30#

7:46

rest

5x95# front squat on the minute for 10 minutes

Comment #530 - Posted by: Chad at June 30, 2010 12:12 PM

24.m.140.65"

as rx'd
8:09(PR)

Comment #531 - Posted by: Francis Vu Nguyen at July 21, 2010 5:53 PM

10:11 as Rx'd.. Need to work on more efficient, faster hang cleans.

Comment #532 - Posted by: Jeff at October 15, 2010 5:09 AM

As rx'd:

9:11

Comment #533 - Posted by: Shawn B. m - 38 - 5'9" - 152# at October 15, 2010 12:29 PM

F/40/5'4"/118
10:29
cleans with 65lbs.
-tried one at 85 and it was really ugly, decided that 65lbs was hard, but do-able.
-warmup: one hour of Olympic lift training with Brain.

Comment #534 - Posted by: Heather Szabo at October 15, 2010 12:40 PM

6:14
Using 105#

Comment #535 - Posted by: Eric at October 15, 2010 8:51 PM

7:15 as RX'd still getting used to outside gym in Kandahar! Good WOD

Comment #536 - Posted by: Angel at October 17, 2010 12:31 AM

Grate wod. thinking I could improve on my time. Going unbroken on the cleans is how to make a solid time.. M/30/183

Comment #537 - Posted by: Jason Rosser at October 17, 2010 9:38 PM

M/30/183 rx @420

Comment #538 - Posted by: Jason Rosser at October 17, 2010 9:40 PM

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

5 min 58 sec

Comment #539 - Posted by: J Napoli at October 18, 2010 4:30 AM

7:00
45# cleans

Comment #540 - Posted by: dcyn at November 21, 2011 12:31 PM

As Rx'd
5'36"

Comment #541 - Posted by: Nicholas Riley at August 1, 2012 5:38 AM
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