May 10, 2010

Monday 100510

Seven rounds for time of:
10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups

Post time to comments.

MilanRentonAnnArborVegas100508_th.jpg

Enlarge image

CrossFit Level 1 Seminars: Milan, Italy, Renton, WA, Ann Arbor, MI, Las Vegas, NV.


"Fittest Over 50" a CrossFit Journal preview video [wmv] [mov]


Day 1 Recap from the European Regionals - video [wmv] [mov]


"We shall never have more time. We have, and have always had, all the time there is. No object is served in waiting until next week or even until tomorrow. Keep going day in and out. Concentrate on something useful. Having decided to achieve a task, achieve it at all costs."
- Arnold Bennett

Posted by lauren at May 10, 2010 5:00 PM
Comments

Holy moly! What a WOD to get into after a long rest over a traveling weekend!

Comment #1 - Posted by: Steven M. Platek at May 9, 2010 6:02 PM

#2 how is this not functional.
lifting yourself up with your arms, jumping two loads up to your shoulders, and pulling your bodyweight up (ok L-pullups arent super functional)

Comment #2 - Posted by: connor thompson at May 9, 2010 6:10 PM

70 HSPUs + 70 dumbell SCs + 70 L pull-ups = Effin hard! Cant wait for this one, I am definetly wearing my CF T-shirt to Globo gym tommorow.

DO WORK!!!

#1 jockey

What do you MEAN what happened to functional workouts?

Comment #3 - Posted by: BlackCatX-Fit at May 9, 2010 6:12 PM

Get some!

Comment #4 - Posted by: Ryan Warkentin at May 9, 2010 6:16 PM

Anyone have any ideas on how much weight to use on a barbell with this work out?

Comment #5 - Posted by: jon w at May 9, 2010 6:20 PM

30/M/143/ 5'10

Nice Video of the Masters, when i get to that age I want to be like that but better, ;) HAHA! Also, I am getting good at this DBs squat cleans. Keep Bringing the Pain! NO PAIN NO GAIN! my plan is to go through all the Squat cleans Unbroken, If I can do that, I'll have a good time, HSPU and L-PULLs should be cake! (BEING PRACTICING THE L SIT IN THE FLOOR WITH HANDS FLAT AGAINST THE GROUND)It is finally going to pay off. I love this! WOOOOOoooo! Have a nice one everyone!

SANTI

Comment #6 - Posted by: SANTI at May 9, 2010 6:28 PM

So I'm only a couple weeks into crossfitting, and I'm only up to like 8 regular pullups on my first set, and that obviously diminishes on subsequent sets. For WOD's like this, do as many as I can, or substitute something?

Comment #7 - Posted by: Clause at May 9, 2010 6:30 PM

yeah, this seems functional to me too...

Comment #8 - Posted by: Steven M. Platek at May 9, 2010 6:31 PM

@ #6 - You won't need a barbell - just 45# dumbbells for the squat cleans.

Comment #9 - Posted by: Tom at May 9, 2010 6:32 PM

So Don't laugh at me, but how do I do an 'L Pull-up'?

Comment #10 - Posted by: Jess at May 9, 2010 6:51 PM

Nice start back after a few weeks off! Can't wait to hit this in the morning!!! 3, 2, 1... GO!!!

Comment #11 - Posted by: ALX at May 9, 2010 6:59 PM

Where do I begin? Just got home from Tested (and passed) Level 1 Cert in Ann Arbor. WOW!!!! To Joe, Joe & Joe and Jon & Pat & EC...incredible job!!!! Thank you for what you do! The lunchtime WOD's were amazing to watch....YOU ARE ALL BEASTS!!!...in a good way of course. The CF Community just got better because of this weekend. Everyone I met was amazing! Happy Mother's Day to all the Mom's out there! And for what it's worth, thank you to the Ann Arbor Cert team for programming "FRAN" as our Saturday WOD. I lost my mother in 2000 to Lung Cancer. Frances "FRAN" Marie DiMercurio 1937-2000. She's just one of the many reasons that I love CrossFit. PEACE!

John DiMercurio 6'0"/175/42

Comment #12 - Posted by: John DiMercurio at May 9, 2010 7:05 PM

WOW! Just got back from TESTED (and PASSED) Level 1 Cert in Ann Arbor, MI. The CF Crew was AWESOME! Thank you Joe, Joe, Joe, Jon, Pat & EC for all that you do and do so well! The CF Community just got better because of the Ann Arbor Cert! Happy Mother's Day to all the Moms out there! Thank Level 1 Cert Crew for programming "FRAN" during yesterday's WOD. Ironically, I lost my Mother Frances (FRAN)Marie DiMercurio to Lung Cancer in 2000. She is one of the many motivations as to why I love CrossFit. PEACE!

John DiMercurio (JD) 6'0"/175/42

Comment #13 - Posted by: John DiMercurio at May 9, 2010 7:14 PM

just finished the level 1 Cert in Ann Arbor and loved every second of it. finished Fran in 2:54 (almost a pr) after a nice Tabata squat workout. i learned a lot from watching all of the trainers correct form and teach the small groups. in retrospect, i probably woulda paid the $1000 for Pat's lecture on Nutrition alone.

with that being said, i just domolished an entire Hot N Ready Pizza along with an order of Crazy Bread. i feel awful.

Comment #14 - Posted by: Chris S at May 9, 2010 7:22 PM

Now this is a WOD I'm looking forward to because I need work on my shoulders!

#11, it's a regular pull up with your legs held at a 90 degree angle so your body forms an "L". Loads of fun for your back and stomach!

3,2,1... go!

Comment #15 - Posted by: Michael C. at May 9, 2010 7:35 PM

my "S" on my chest hasn't come in yet.

So, I will have to substitute pike push-ups and kipping pull-ups... that seems fair for now, eh?

3..2..1...

Comment #16 - Posted by: Amina at May 9, 2010 7:36 PM

I just wanted to say thanks to all the trainers for the level 1 cert at renton, and to King Crossfit for hosting it as well. I learned alot this weekend and hopefully I will be able to pass it onto others. Hopefully Ill see you guys again in the future.

Comment #17 - Posted by: Duy Tran at May 9, 2010 7:50 PM

Sidelined with an supraspinatus / tendon injury of my right shoulder
WOD
Russian (front)squat improvement program

Comment #18 - Posted by: Pete In Sun City at May 9, 2010 7:50 PM

hey all, just looking for some input here. I'm currently out to sea (active duty Navy) and unfortunately HSPU and a rocking ship aren't necessarily the best combination, especially in close quarters. Looking for some thoughts on a good sub. Last time I used 135lb push press, but I'm worried that wasn't quite good enough (aka too easy), so just looking for some thoughts. Oh, and I can't do bodyweight shoulder presses quite yet haha, so that won't work. Anyway, thanks all!

Comment #19 - Posted by: Adam (m/23/5'9"/165) at May 9, 2010 8:14 PM

What an amazing weekend for a level 1 Crossfit cert in the great PNW! We had awesome trainers, amazing weather, and fabulous hosts. Way to go King Crossfit! I took an abundance of knowledge away from this weekend and looking forward to passing what I have learned onto others. This is one of many crossfit experiences I will never forget. Thank you!

Comment #20 - Posted by: Karlie Drexler at May 9, 2010 8:28 PM

M/35/160
Did this tonight, Jerry tomorrow.
15:04, very tough, seeing lights after this one!

Comment #21 - Posted by: J. Galt at May 9, 2010 8:44 PM

Who gave Jesse an axe?!!!

Comment #22 - Posted by: abi at May 9, 2010 8:51 PM

Nice Certification in Renton. Was completely bad ass. Learned a lot and hope to soon excel at training.

Comment #23 - Posted by: Jordan H. at May 9, 2010 9:00 PM

#6, I'd go with 135 lbs if you're subbing Barbell Squat Cleans.

I hope Sven grows his beard out for LA if he qualifies. It easily doubles his intimidation factor.

Comment #24 - Posted by: Ryan Brown at May 9, 2010 9:01 PM

Awesome, awesome Level 1 Cert this weekend! Todd and the Crossfit crew, you guys totally rocked!! It was
a fantastic experience and I took away a great deal of knowledge! My fellow brothers and sisters at KING CROSSFIT, you guys did an amazing job!
Allen, Ron, Arvin, and Glen- you guys are awesome
trainers and did a kick ass job busting out the weekend and making sure things ran smoothly! It's a blessing being coached by you guys! Another KING CROSSFIT LEVEL 1 CERT soon? You guys rock!

Comment #25 - Posted by: Vip K. at May 9, 2010 9:12 PM

Does squat clean mean that you hold dumbbells by your sides, squat, then go into a clean? Thanks!

Comment #26 - Posted by: James at May 9, 2010 9:16 PM

#24, The DB Squat Cleans are performed with the dumbbells by your side then clean them up to rack position and then squat. The movement is complete when you open your hips all the way up.

Hopefully that makes sense. Cheers!

Comment #27 - Posted by: Gareth Baly at May 9, 2010 10:30 PM

Amazing weekend for a level 1 Crossfit cert @ GrossGym Milan!!!! Thank you guys!

Comment #28 - Posted by: Matteo Fuzzi at May 9, 2010 10:33 PM

A debt of gratitude to the Crossfit HQ trainers and coaches from King Crossfit for an outstanding Level 1 cert at our training facility. The course was interesting, relevant and fun. I'm inspired by the trainers' knowledge and teaching abilities. Let's do this again in Renton real soon.

Comment #29 - Posted by: Tim Smith at May 9, 2010 10:38 PM

#24, sorry for the jong question, but you mind explaining what you mean by "opening your hips"?

Comment #30 - Posted by: Shoe at May 9, 2010 10:50 PM

Well I just completed and PASSED my Level 1 certification this weekend in my city, Las Vegas. There are not enough words to describe the professionalism, knowledge base and passion that came from our HQ Instruction Staff. Chris Spealler, Matt Chan, Heather Bergeron, Mike Giardina, Eric O'Connor and last but certainly not least, our cruise director Stephane Rochet were absolutely amazing! All of the course material was delivered in a timely and relevant fashion with time for Q&A after all blocks. Everything was well received (even the WODs :-). This weekend opened my eyes wide to a lot of things in CF, improved on my weaknesses and most importantly, it gave me an understanding of what is demanded of a trainer. I met a lot of great athletes, had some great workouts and walked away with a full memory bank of information. Thank you!

Comment #31 - Posted by: Ash Nemetz at May 9, 2010 11:14 PM

cert weekend in Milan! 2 great days! thanks to the coaches!!! and now, 3 - 2 - 1 ... WORK !!! yeah!

Comment #32 - Posted by: Marco at May 10, 2010 12:20 AM

Sub:
7 rounds
Incline press ups 10
Squat clean 35 pounds 10
Pull ups 10

25:15

Comment #33 - Posted by: Tom at May 10, 2010 12:46 AM

Great coaches and great days in Milan, but the translation of the final exam was really ugly and incomprehensible. Next time try not to use google translate, it's better for all :)

Comment #34 - Posted by: raffaele at May 10, 2010 1:12 AM

I love the way this is going to suck! Bring it!

Comment #35 - Posted by: Mike at May 10, 2010 1:55 AM

This WoD hurt and almost stopped at 5rds, but I pressed on of course. 24:55- hurting status!

Comment #36 - Posted by: Lee at May 10, 2010 2:23 AM

Milan,

nice photo!!!

Comment #37 - Posted by: CHOGAN at May 10, 2010 2:30 AM

33:26
Scaled HSPU by putting feet on bar in highest position on sqt rack

Starting a BP progression for the last ~10 weeks of deployment

Comment #38 - Posted by: ArcLite M/35/69"/165 at May 10, 2010 3:29 AM

A bit sloppy on some of the DBHC but otherwise great WOD!

23:33

m24/6'1"/163 lbs

Comment #39 - Posted by: Danny G at May 10, 2010 3:32 AM

I can't find how to do either squat cleans or l pull ups in the excercises section of the main page, anyone have a link?

Comment #40 - Posted by: Chris at May 10, 2010 3:40 AM

21:44
Dead, this was really something speciall after yesterdays run-row-run...
Finally rest day tomorrow

Comment #41 - Posted by: jesper johansson/age40/185cm/82kg at May 10, 2010 3:43 AM

26:15 as Rx'd

Comment #42 - Posted by: Tyler Scott at May 10, 2010 4:19 AM

~10k run yesterday. That felt good after the
450 DL's on Sat. Today is a rest day for me,
and boy I am ready for it today!
Erin

Comment #43 - Posted by: in8girl at May 10, 2010 4:24 AM

sub'd 95lb OHS for db cleans (knee)

19:14

Comment #44 - Posted by: joecam 35/M/190 at May 10, 2010 4:44 AM

M/42/5'11"/180

3 rounds

10 HSPU (4" from ground)
10 40# DB squat cleans
10 Pull-ups (thighs parallel to floor)

14:48

Comment #45 - Posted by: nutfam at May 10, 2010 4:53 AM

Awesome certification at Ann Arbor this weekend! The instructors were great and I'm even more fired up to get back to the gym and apply skills I learned and to work toward perfection. It was great being immersed in the crossfit community! The nutritional lecture from Joe was great!!

PS....loved how hot the instructors were :-)

Comment #46 - Posted by: Mandie at May 10, 2010 5:05 AM

42/m/176cm/73kg

As rx'd

29:54

HSPUs head to floor
L-pull-ups from rings

That was way harder than I had expected. I hoped to stay sub 20 minutes, but no way.
Had to break all three exercises in most rounds in 6/4. Best HSPUs ever. Rowed 2k in 8:30 for a warm-up and another 2k in 10 minutes for cool down.
I liked this WOD a lot: Functional movements for the whole in body in a single workout and the difficulty of the exercises was very well balanced, at least for me. Keep the good stuff coming.

Comment #47 - Posted by: Memuc at May 10, 2010 5:09 AM

1 Mile
2K Row
1 MIle
30.2
M/51/5'8"/163

Comment #48 - Posted by: Stratman at May 10, 2010 5:23 AM

29/M/240lb/6'0

33:47

Comment #49 - Posted by: Lane Matthews. at May 10, 2010 5:28 AM

m/43/autralia/5'8"/83kgs

18m28s

Am I the only one, who every workout day, looks at the WOD, concludes "that doesnt look too bad" and then discovers, without fail, that it is, in fact a killer?

Comment #50 - Posted by: Alan Troy at May 10, 2010 5:40 AM

F/34/5'3"/108 7sets of 10 reps each Done 12 minutes Handstand push ups with legs on top of a bar like everyone else in our gym, 15lb each hand for squats, asst L pulls....excited to be shaking after :) wahoo !!!

Comment #51 - Posted by: Mindy S at May 10, 2010 5:44 AM

Cross Fit Certification I° Level. Milan 8-9 May 2010.
Thanks to all the staff, you are amazing.

Comment #52 - Posted by: Massimiliano Epifani at May 10, 2010 5:49 AM

40# DB

37:18

Comment #53 - Posted by: ferb44 at May 10, 2010 5:56 AM

complete failure on WOD. did one hspu and then on the 2nd fell and racked my knee on the wall and fell right on my shoulder. so i went and did a scaled fran and then took lifts like sdhp and dumbbell swing to get some workout. feel like crap since i couldn't finish todays.

Comment #54 - Posted by: Branden at May 10, 2010 6:02 AM

m/33/6'4"/209#

Recovering from a shoulder injury so subbed 35# dumbell should presses for HSPUs. Everything else as Rxd. I really suffered on this one this morning, not sure why.

31:24

Comment #55 - Posted by: dan m at May 10, 2010 6:05 AM

Subbed 95lb. barbell squat cleans, because I wasn't able to use dumbells today. Otherwise as Rx'd

14:59

Comment #56 - Posted by: Josiah Ertz at May 10, 2010 6:22 AM

Thanks for the great time at Ann Arbor! Great to meet some of my CF heroes (and find some new ones.) Excellent group, excellent coaching, and I picked up a ton of new coaching points.

Comment #57 - Posted by: Chris Cooper at May 10, 2010 6:26 AM

crossfit Sri Ram Ashram India http://crossfitsriramashram.typepad.com
Time;
Arvind-26:07 Rx'd
Bachendra-19:13,15kg

Comment #58 - Posted by: rashmi at May 10, 2010 6:37 AM

M/29/178/5'10"

as rx'd

26:01

Comment #59 - Posted by: Mark at May 10, 2010 6:39 AM

...a very efficient organization of Maurizio and Umberto to the event(certification 1°level Milan) but a very very bad(horrible!!!) translation of the final test questions.Greetings from Sardinia OLBIA.

Comment #60 - Posted by: Giuseppe Muzzetto at May 10, 2010 6:42 AM

m/27/5'8"/145

Rx'd

L pull ups could still use work, grip was dead after every set of squat cleans.

32:17

Comment #61 - Posted by: Townsend at May 10, 2010 6:53 AM

My gym does not have a rowing machine. Any possible substitute besides beating the owner until he agrees to buy one?

Comment #62 - Posted by: priore at May 10, 2010 6:54 AM

CrossFit Ann Arbor Certification was awesome! Thank you to all of the great coaches. We are very excited to move out of the basement and become an affiliate.

Comment #63 - Posted by: jill at May 10, 2010 6:54 AM

Oh, and is the 45# for women too?

Comment #64 - Posted by: Priore at May 10, 2010 6:55 AM

Great weekend Level 1 Cert in Renton, Wa. I can't say enough about the quality of instruction and the obvious experience the instructors brought. Excellent hosts as well thanks to King Crossfit.

Comment #65 - Posted by: curtis at May 10, 2010 7:04 AM

M/29/145lb/5'6"

scaled to 35lbs. i stopped the clock for an unavoidable break (~4min) between rounds 2 and 3. 25:03

Comment #66 - Posted by: Mike at May 10, 2010 7:05 AM

Have nothing but great things to say about the Level 1 cert in Ann Arbor. It was a great experience and learned a ton of stuff. The trainers were top notch, and I am very excited to continue this crossfit journey. My thanks to all!!!!

Comment #67 - Posted by: Matt G at May 10, 2010 8:00 AM

Scaled to "Pack"
5 rounds for time of:
5 handstand push-ups
10 x 25lbs dumbell squat cleans
5 L pull-ups
14:18

Comment #68 - Posted by: Jason Crocker at May 10, 2010 8:01 AM

Tough WOD...

34:35

45 DB just kicked me little arse...


Comment #69 - Posted by: james.patrick M/48/66"/135 at May 10, 2010 8:04 AM

5 rounds
5 modified handstand push up
10 DB squat clean-15lbs
10 tuck sit jumping pull-up

Comment #70 - Posted by: Claire Coughlan at May 10, 2010 8:12 AM

I just completed the Crossfit Level 1 certification with King Crossfit in Renton, WA. The experience was fantastic! All instructors where brilliant, patient, and totally hilarious. I loved every minute - even the parts where I was the model of what not to do. Thank you all for a memorable weekend, and a shiny trainer certificate!

Comment #71 - Posted by: DinahMite at May 10, 2010 8:23 AM

Def. left me sucking wind!

As RX'd

18:54

Comment #72 - Posted by: david 29/m/175/5'11" at May 10, 2010 8:31 AM

rx'ed 26:54 m/35/165

Comment #73 - Posted by: jk at May 10, 2010 8:34 AM

as rx'd

20:38

Comment #74 - Posted by: Adam 43/6'2"/190 at May 10, 2010 8:43 AM

Scaled to:
8 hspu feet on bar
8 25db squat cleans
4 kipping pullups
4 knees to elbows

18:45

Comment #75 - Posted by: SueAnne/f/49/5'6"/140 at May 10, 2010 8:49 AM

Level I Cert @ Renton, WA hosted by the KING CROSSFIT crew.
A-ma-zing (Todd-ism) to say the least. Not one thing to complain about- sunny skies, awesome venue (thanks Tim & RFD), great hosts (thanks KING CF)... but let's not forget the Allstar instructors with Todd Widman at the helm. The weekend was dense of useful material that I cannot wait to try out myself, as both a trainee and trainer. It was also sprinkled with some good humor, so thanks for making it fun. What I appreciated most about the cert wasn't the material itself but the critical knowledge and tips of how to apply/coach it. Coachability- thanks Jordan. Keep 'em honest- thanks Nads. Believe- thanks Chris. Progression- thanks Curtis. Always something to improve- thanks Boz. Gold Medal... thanks Jesse. Lead by example, point taken- thank you Todd. Happy days (Jesse-ism) ahead, thanks.

Comment #76 - Posted by: Ryan Montero at May 10, 2010 8:58 AM

Wow. just did my level 1 cert in Ann Arbor. (passed) this was the best weekend in fitness have ever had. after 10 years in fitness it is great to know there are people out there that share my passion and conviction. for 10 years I have been looking for a "fitness Home" and now I have it in spades.

thanks to To Joe, Joe, Joe, Jon, Pat and EC. you guys Rock. don't worry Pat I will read "the Dirt" asap.

Comment #77 - Posted by: Scot at May 10, 2010 8:59 AM

37:02 35lbs cleans

3 rounds:
pull and catch 60lbs
supine twisting medicine ball pike 10lbs

Comment #78 - Posted by: jc at May 10, 2010 9:15 AM

Amazing how adding a nibble here and there (And sometimes a little more than a nibble) over a week can really SUCK THE LIFE OUT OF YOUR PERFORMANCE AND ENERGY LEVEL!

Today is a RESET DAY for sure!

1.5 rounds head to floor HSPU~remaining were head to abmat
30# DB's
kipping "L" pull ups

TIME: 22:02

Comment #79 - Posted by: Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at May 10, 2010 9:17 AM

Awesome time at the Level 1 Seminar in Renton! The training staff and hosts were great and couldn't ask for more from this beautiful weekend. Taking the knowledge, experience and inspiration from this weekend into working and training others at the box! Thanks Todd, Boz, Nadia, Jesse, Jordan, Chris, Kurtis and the fellas of King CrossFit!

Comment #80 - Posted by: Paolo at May 10, 2010 9:38 AM

As RX'ed

24:13

Comment #81 - Posted by: Luke/29/m/5'9"/185 at May 10, 2010 9:42 AM

27:39 w/ 25 lb. DB squat cleans, assisted hspu, assisted kipping pullups

Comment #82 - Posted by: thinlizzy at May 10, 2010 9:51 AM

M 35/5'7"/132

subbed 45 lb barbell for cleans: 14:30

Comment #83 - Posted by: Dan D. at May 10, 2010 9:59 AM

Kevin
M/51/5'11"/168

24:43

With feet on smith machine bar for hspu.
35# dumbbells.
L-pull-ups as Rx'ed.

Carole
F/51/5'6"/133

Made up Crossfit total from Saturday.

BS: 170 (PR)
SP: 85
DL: 215 (PR)
Total: 470 (PR)

Previous PR was 447 1/2. Big increase today after weekend off.

Fit Mom- I can't believe you ate anything too bad! Still don't know how you can kip those L-pull-ups. Great time.

Comment #84 - Posted by: Kevin C. at May 10, 2010 10:10 AM

56 Minutes RX

Comment #85 - Posted by: Carlos P at May 10, 2010 10:30 AM

RE: Level 1 Cert, May 8-9, Renton WA

This course was simply great on all counts. That is what I thought to myself when I left at the end of the day on Sunday. I think there are two main reasons for this. The first is the value of the content of this course. Second, and perhaps more importantly, is the excellence in which the content was delivered and taught. I feel that the information I received and learned over the weekend has dramatically increased my potential to excel...and help others excel...at something I love. Therein lies the value. This was made possible by a training staff that exuded the highest standards of professionalism in an age where it seems such standards are giving way to mediocrity. The trainers were certainly knowledgeable, and all were highly skilled speakers, though I found their ability to teach was remarkable and most impressive. This course was a great experience!

Mark Mandella
CrossFit Belltown, member
Seattle, WA

Comment #86 - Posted by: Mark Mandella at May 10, 2010 10:39 AM

Hook grip hurts :(

Comment #87 - Posted by: elizaj at May 10, 2010 10:42 AM

22:30

Subbed 105lb bar squat cleans since I don't have dumbbells everything else as Rx'd.

That was so horrible. 7 rounds is brutal. My grip was shot after the 3rd round. I am still shaking.

NEVER QUIT!

Comment #88 - Posted by: Dan Blackmon (M/36/5'10"/175) at May 10, 2010 10:44 AM

As rx'd! (Seriously had thoughts in my head of "3 rounds is good for today", but fought it!)....

25:46

Comment #89 - Posted by: BillB at May 10, 2010 10:49 AM

As Rx'd. Time=38:27.

Squat cleans tore me up. Did all pull ups and 5 of the 7 rounds of HSPU unbroken. Broke all but one set of cleans.

Comment #90 - Posted by: Michael m/47/5'9"/175/MI survivor at May 10, 2010 10:55 AM

m/20/162

27:24

HOLY DEUCE that SUX

Comment #91 - Posted by: joe at May 10, 2010 10:59 AM

Seven rounds for time of:
10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups


heavily scaled.

HSPU's to abmatt
cleans with 40lbs DB's(no 45's)
''L'' pull's RX'd

time 34:45

HSPU's were aweful. I broke them all up. I tried to keep the breaks short, but it didn't take long for failure.

Cleans unbroken

''L'' pull's all singles.

This was an exercize in endurance. I wanted to stop, but finished it.

Comment #92 - Posted by: NikNichols42yo 5'7'' 165lbs at May 10, 2010 11:02 AM

RXD

37:14

37yrs / 6'5" / 250

Comment #93 - Posted by: scott Freedland at May 10, 2010 11:03 AM

M/44/180#

Sub'd 40# DB Squat Cleans 11 Reps each round
Else as Rx'd - 30:55

Comment #94 - Posted by: Alan at May 10, 2010 11:04 AM

29:50

Comment #95 - Posted by: dubbs at May 10, 2010 11:05 AM

I am looking for someone to take my place at the Crossfit Football ($795US), and Mobility and Recovery ($225US) certifications this May long weekend in Toronto (may 22nd - 24th). Unfortunately I will not be able to attend these two great certs.
If you are interested please let me know.
You can reach me by email at jpichie@gmail.com

Comment #96 - Posted by: Jason Pichie at May 10, 2010 11:13 AM

M/49/6'/179

19:58 as rx'd

Comment #97 - Posted by: Richard at May 10, 2010 11:14 AM

m/28/5'9/189

48:00 as rx'd

kipped at the end with the PU's

Comment #98 - Posted by: matt_joyner81 at May 10, 2010 11:15 AM

5 rounds
5 HS pushups
10 DB squat cleans 25# x 4; 30# x1
5 L pullups
16' 19"

Comment #99 - Posted by: stratman M 51/5'8"/163 at May 10, 2010 11:22 AM

Paralette HSPU, head to about 3-4" below hands (first time in a WOD)
Clean 40# (no 45's)
Strict pull-ups (groin injury, L kills it)

Basically untimed but roughly 30 min

Comment #100 - Posted by: dan colson at May 10, 2010 11:29 AM

Great job to all the participants this past weekend at the Renton Cert! It was a blast! Huge thanks to everyone at King CrossFit for hosting, you guys were phenomenal hosts!

-nadia

Comment #101 - Posted by: nadia shatila at May 10, 2010 11:31 AM

34:44
Kept getting a small sharp pain in my right knee so I took it easy on the DBSC. Shoulders are improving so I was finally able to complete a HSPU workout again although, I could have used a sun dial.

Just have to stay healthy for 14 more months and then I can compete in the Masters Division.

10 HSPU 1:31/1:29/2:27/2:33/2:46/1:43/2:19
45# DBSC 1:17/1:06/1:13/1:08/1:23/1:50/:56
"L" Pullup 1:14/1:37/1:52/1:59/1:43/1:26/1:01

Comment #102 - Posted by: Jim D. 49/m/165/5'11" at May 10, 2010 11:36 AM

31:24 as rx'd .... I never learn... EVERYTIME I go, "Oh that doesn't look too bad," it winds up kicking my tail... almost puked twice and probably would have if I had something in my stomach, lol, and def came close to blacking out right before the last set of L-pull ups... Now I'm going to go curl up in a bawl and try to recover....

Comment #103 - Posted by: Corey 24/m/6'0"/ 190ish at May 10, 2010 11:36 AM

Run/sdhp/run
completed barely at 35:25:22.

Comment #104 - Posted by: Benjamin at May 10, 2010 11:39 AM

23/M/5-9/167

5 rounds, rest as I was about to throw up (TINY breakfast, overslept lol), 2 rounds

Wall elevated pushups 70
35lb DB Squat Cleans 70
L Pullups 35/Knee Raise Pullups 35

5 round time - 20:53
2 round time - 5:19

Comment #105 - Posted by: Brandon at May 10, 2010 11:50 AM

20:21 as Rx'd. Killer! The last two rounds took up a majority of the time...

Have a great day everyone, good luck with the WOD.

Comment #106 - Posted by: Slav 22/m/68"/155 at May 10, 2010 12:02 PM

M/24/6'1"/180

As Rx'd:

28:34

Comment #107 - Posted by: upstatesooner at May 10, 2010 12:18 PM

Step 1: Finish,
Step 2: Finish faster
got step 1 done, 25:40 as posted

Comment #108 - Posted by: DanC at May 10, 2010 12:18 PM

RX'd 24:20

7 Rnds
10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-up

The DB Squat Cleans with 45s were heavy today. Something about doing 70 reps at that weight. Definitely harder than with a barbell.

Comment #109 - Posted by: stryder9 M/36/5'8"/155# at May 10, 2010 12:19 PM

2010-05-10: 28:42. Used 40lb db's and form on HSPU and L's not the best. 2nd WOD today.

Comment #110 - Posted by: gs at May 10, 2010 12:24 PM

subbed 95 lb bar cleans. subbed 95lb shoulder presses last 2 rounds for hspus

33:09

Comment #111 - Posted by: lucien at May 10, 2010 12:24 PM

30:48

Brutal!!

Comment #112 - Posted by: AD at May 10, 2010 12:39 PM

As R'xed

23:02

Comment #113 - Posted by: DajM - M 32/5'7"/152 at May 10, 2010 12:46 PM

24/m/170lbs/70"

SUB: suspended hand stand push ups
45lb dumbells and L-pull ups as RXd

31:40

shoulders will feel it tomorrow!

Comment #114 - Posted by: Eric-Clint, Texas at May 10, 2010 12:46 PM

21:47

15lb dumbbells (hamstring recovery mode)
kipping pullups
head to 45lb weight
a butt kicker, now off to get my nails did :)

Comment #115 - Posted by: brittk at May 10, 2010 1:01 PM

I did the Olympic Lifting cert at Ocean City CrossFit in Ocean City, MD over the weekend. The instructors (Erin and Kirk) were awesome and they gave everyone personal attention throughout the weekend. We spent a lot of time on the snatch, which for most of us was exactly what we needed. Great drills, progressions, and plenty of opportunity to coach the skills we were learning. Steve and Kelley Rakow were awesome hosts and their facility was amazing. I highly recommend the cert to anyone interested in improving their Olympic lifts.

Comment #116 - Posted by: Ryan Miller at May 10, 2010 1:08 PM

5 rounds
sub 95lb barbell

21:58

Comment #117 - Posted by: Tooljunky m/28/175 at May 10, 2010 1:12 PM

21:17*

Comment #118 - Posted by: brittk at May 10, 2010 1:14 PM

Got to the gym and had it in my head that it was 40#DB...so I messed that part up...otherwise, harder than it looks.

21:09

M/40/179/5'10"

Comment #119 - Posted by: jayhawkcf at May 10, 2010 1:16 PM

As Rx'd

25:55

Comment #120 - Posted by: Hammack at May 10, 2010 1:17 PM

19:12 - subbed a bit
7 rounds
10 Very inclined push-ups
45lb dumbbells clean, 10 reps
10 Pull-ups with 90# assist

Comment #121 - Posted by: Linwood Wright at May 10, 2010 1:19 PM

First crossfit routine ever! I've been working out for 13 years and haven't experienced that intensity in a long time. Judging from everyone's times my muscular endurance needs to be improved significantly. I finished all 7 rounds in 40 minutes....I guess not too bad for a newbie! Keep it comin!

M/28/6'2"/215lbs

Comment #122 - Posted by: jberglund at May 10, 2010 1:24 PM

-135 lb mil press instead of HS PUs, all 10 at once;
-30lb x 2 sets; 25lb x 5 sets squat cleans; questionable form, had to break after 6;
-Not much "L" in the "L" pullups, had to break at least once in all but first set;
-Added 7 x 15 reps of incline situps

31:14

Comment #123 - Posted by: Slugger 6 at May 10, 2010 1:25 PM

33.20

Comment #124 - Posted by: Jon A at May 10, 2010 1:31 PM

m/178cm/89kg/34kg
24:37

Comment #125 - Posted by: gepeto at May 10, 2010 1:32 PM

26/m/5'11"/175
as rx'd
37:04
happy to just finish that one
getting better at HSPU but still not great

Comment #126 - Posted by: justaman - liberty, sc at May 10, 2010 1:36 PM

m/166

as rx: 24:10

Comment #127 - Posted by: jnel at May 10, 2010 1:39 PM

sorry , forgot to mention i used 40# db's( all i got)

Comment #128 - Posted by: jnel at May 10, 2010 1:42 PM

As rxd
31.40

Comment #129 - Posted by: Jonblaze at May 10, 2010 1:44 PM

45# db's were taken so I used 50's. Only 5 rounds, couldn't hang...sad :(

Comment #130 - Posted by: A Wolf m/24/5-9/160 at May 10, 2010 1:46 PM

Awesome Level 1 Cert over in Renton, WA hosted by the fellas of King Crossfit and RFD! Thanks so much to HQ trainers Todd, Boz, Nadia, Jesse, Kurtis, Chris, and Jordan! Learned a bunch this weekend and I can't wait to start carrying over some of knowledge with the crew at Foundation Crossfit. You trainers are inspirations, and the depth of your knowledge is astounding. Keep up the good work!

Comment #131 - Posted by: Andrew at May 10, 2010 1:52 PM

F/39/5'6"/155

subbed just about everything:

for HSPU: 5 band-assist HSPU to ~5" board stack + 5 pushups
20# DB squat cleans, 10 reps
for L-pull-ups: 7 kipping pull-ups + 3 KTE

31:35

Comment #132 - Posted by: mom to five at May 10, 2010 2:01 PM

2nd day back and pumped. Just got the garage gym built!!!
Sub variety of pushups: standard, MMA, spidey, skier, scorpion, T, and chest slaps.
Sub 95# barbell for clean 2 press.
Sub pullups on hanging rock rings.
Ben: 26:47
Jesse: 24:37

Comment #133 - Posted by: BenDover at May 10, 2010 2:07 PM

m/44/185

22:56

Comment #134 - Posted by: cosmo at May 10, 2010 2:09 PM

41:06 in the garage

Comment #135 - Posted by: Allie 39.M.170 at May 10, 2010 2:16 PM

26/m/5'11"/211
34:46 w/135# barbell squat cleans

Comment #136 - Posted by: Nickosaurus at May 10, 2010 2:18 PM

M/35/5'9"/200.5

subbed 40# dbs

42:02

Comment #137 - Posted by: Cooper at May 10, 2010 2:20 PM

m/36/154

21:42 scaled down cleans to 35lb. The 45's and 40's were being used... Oh well felt good to go a little light...

Comment #138 - Posted by: Shane Cross at May 10, 2010 2:24 PM

37 min 20 pounds

Comment #139 - Posted by: RGD at May 10, 2010 2:26 PM

Seven rounds:
10 Handstand pushups (first round unbroken)
10 45lb dumbbell full cleans (2 rounds unbroken)
10 L pullups

29:52

Comment #140 - Posted by: R.Lee_Seattle at May 10, 2010 2:28 PM

m/34/155/5'6"

as rx'd:

28:58

Comment #141 - Posted by: Ken at May 10, 2010 2:31 PM

7 rounds:

10 hspu (10)(10)(6,4)(10)(10)(8,2)(7,3)
10 45lb dumbbells squat clean (5,5)(5,4,1)(5,5)(6,4)(6,4)(6,4)(6,4)
10 L pullups (2-4 sets every round)

1:58,3:54,4:24,3:25,3:33,3:07,3:53

24:15 05/10/2010

Comment #142 - Posted by: johnathon in seattle 28/5'8/152 at May 10, 2010 2:32 PM

Definitely a tough one! Most of my hspu's and pull ups were not full ROM and I forgot to start the clock. Still had a great time :)

Comment #143 - Posted by: José Riesco III, 5'9" 165 at May 10, 2010 2:32 PM

had to use 35lb db's but other then that did as Rx'd

30:21

Comment #144 - Posted by: RCC at May 10, 2010 2:40 PM

m/23/6'2"/194
scaled:
5 rounds
30lb DBs.
subbed 85-95# thrusters for HSPUs.

recovering from shoulder injury, anyone know ways to work up to HSPUs??? I tried a couple days ago, my shoulder gave out and i fell directly on my face. I tried again twice with identical results.

Comment #145 - Posted by: Mike at May 10, 2010 2:43 PM

28:38
HSPU are getting better I did 4 rounds unbroken.
DBSC were tough and fatigue set in quick.
LPUs went alright, I did all rounds in two sets.

Comment #146 - Posted by: magnus 24/5'8"/155-160 at May 10, 2010 2:45 PM

38:25
hands on bumper plates for hspu

Comment #147 - Posted by: charbs m/25/190 at May 10, 2010 2:49 PM

Used 95# bar instead of DB. Everything else as r'xd.

Time 28:24

An excellent WOD, hit the target areas as r'xd.

Comment #148 - Posted by: jonEl M/38/5'9"/168 at May 10, 2010 2:51 PM

I've been experiencing lower back spasms over the past couple of days. I've been treating it with stretching, ice, heat, and the tens unit. Anyone know some good supplements that help with spasms? I've taken magnesium in the past for restless legs.
Please email me with suggestions.

Comment #149 - Posted by: SeanW 32m/5'11/215 at May 10, 2010 2:53 PM

Did not do the wod, had the wee Olympic Training room so did snatch instead. Was hoping to get a pb tonight as the bar was flying up and felt soooo light but as soon as I got near my pb, I either got distracted or the proverbial elephant jumped on my bar. SOOOOO disappointed. Hope I can try again soon and the elephant can land on someone else's bar for a change, hope it's Tommy's as he could still lift it.

Good Fun

Comment #150 - Posted by: Elaine, Scotland at May 10, 2010 2:55 PM

Assisted HSPU.

26:10

Comment #151 - Posted by: tjo at May 10, 2010 3:07 PM

19:35

Comment #152 - Posted by: Uriel at May 10, 2010 3:12 PM

m/20/5'8"/147#
First crossfit workout I've ever done and I feel like I'm going to get seriously addicted. Was extremely new to doing any kind of clean type lift so I went light...

85# bar. Everything else as r'xd.

Time 28:01

(Spent almost all of my time on the squat cleans)

Comment #153 - Posted by: Hazzard at May 10, 2010 3:13 PM

Scaled to 5 hspu's each round and 35lb dumbbells. 29m00s.

Comment #154 - Posted by: gazaloo/m/45/160lbs/5'9" at May 10, 2010 3:16 PM

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
DB squat cleans 15lbs x 5-5 20lbs x 5 30lbs x 3

23:33
HSPU feet on rack assist
30lb dumbbells squat cleans
Foam roll after

Comment #155 - Posted by: Sesoku at May 10, 2010 3:25 PM

47:27. A great wod for me, really attacked some of my weaknesses. Hspus improving, but 70 of them is a big number, hence the slow time.

Comment #156 - Posted by: Smithy/m/49/5'10"/165 at May 10, 2010 3:39 PM

33/m/165

subbed 4 rounds of 10 hspu, 10 30lbs db sc, 10 l pullups

20:20

Comment #157 - Posted by: Karim saoud at May 10, 2010 3:40 PM

This was "holy crap" hard.

As rx'd in 34.32

The HSPUs were awesome (I've been preacticing)! The squat cleans were good once I got into a rythym, but (along with muscle-ups) L-pull-ups are the death of me. Need to work on my L-sits.

Comment #158 - Posted by: MTR/m/168/5'9" at May 10, 2010 3:58 PM

5 rounds (and was still late for work)
26:21

Comment #159 - Posted by: Patrick C at May 10, 2010 3:59 PM

42/m/155
I screwed up and did snatches instead of cleans
28 mins
I think that the snatches are more difficult-just a thought-better for the core

Comment #160 - Posted by: mhollis at May 10, 2010 4:06 PM

5k this morning and dumbbell complex tonight, results posted in each

Good Day!

Comment #161 - Posted by: dinzy at May 10, 2010 4:10 PM

M/33/142lbs/5'5"

As rx'd
24:49

Comment #162 - Posted by: Brandon Burritt at May 10, 2010 4:12 PM

25 mins.
Much tougher than it looked.

Dumbells were all over the place! Not pretty, not pretty at all.

Comment #163 - Posted by: Charles L at May 10, 2010 4:13 PM

44:53

Brutal..

Comment #164 - Posted by: Flarega 6'4" 220 (1st crossfit workout Nov.23, '09) at May 10, 2010 4:13 PM

M/33/5'4"/141lbs
As rx'd
20:30
Holy crap that was hard.

Comment #165 - Posted by: Matt Burritt at May 10, 2010 4:13 PM

The DB cleans were super tough! Also, I cannot do L-Pullups, so I subbed 10 leg raises and 10 assisted pullups... Does anyone know if there's a better sub?

41:47

Comment #166 - Posted by: Bonnie at May 10, 2010 4:14 PM

39M/5'10"/170#

W/U: (push-ups, air squats, body rows, GHDSU), 2x10.

As Rx: 18:33.

C/D: skipped.

Head-to-floor HSPU; DBs taken from floor on each rep; strict L-pull-ups.

Second day in a row that I felt like I was moving slow. I think my body is just forcing a bit of a down cycle. Had fun with this one anyway.

Comment #167 - Posted by: rjf (Since 07-20-07. WOD no. 770) at May 10, 2010 4:18 PM

30/M/143/ 5'10

AS RX'D 22:23

First 2 rounds did them Unbroken, The rest of the rounds were broken, HSPU did them 5 at a time, rest 3 to 5 seconds then DBSquat cleans were the hard ones to do. Pull ups did them 5 at a time, NICE WOD, next time this WOD comes around will try to hit the 18 minute mark. squat cleans took me the longest, It is hard to get in the dumb bells once you let them go. I need a workout buddy to push me.

Nice WOD. Have a nice one everyone.

SANTI

Comment #168 - Posted by: SANTI at May 10, 2010 4:19 PM

"Jerry" Rx'ed 24:39

7:18/8:52/7:52

Comment #169 - Posted by: quinn McCutchen M/40/150/5'10" at May 10, 2010 4:20 PM

30/M/143/ 5'10

Don't know where my post went so there it goes, AS RX'D

22:23 NICE WOD.

SANTI

Comment #170 - Posted by: SANTI at May 10, 2010 4:23 PM

38:11

Subbed 35# dumbbells (largest I have...)

Very tough, especially the hspu.

Comment #171 - Posted by: Ronnieboy at May 10, 2010 4:28 PM

As RX'd
21:34

Then 30min (300cal) on incline treadmill.

Comment #172 - Posted by: FTyler at May 10, 2010 4:29 PM

as rx'd 18:55

HSPU's killed me!

Comment #173 - Posted by: Biggie at May 10, 2010 4:31 PM

This looks terrible. We're doing it at the unit tomorrow. Everyone is going to hate me... woo-hoo! Thanks, coach!

Comment #174 - Posted by: Mike at May 10, 2010 4:37 PM

M/150/43

15:24 did the L's w/ rings

Comment #175 - Posted by: mitch at May 10, 2010 4:38 PM

I finished the level one cert this weekend in Las Vegas. The coaches were amazing, the WODs were killer and the experience was priceless. I'm sad I had to leave and come back to Nashville. Thanks for a life changing experience.

Comment #176 - Posted by: Brian Carr at May 10, 2010 4:41 PM

as rx'd
21:53

Comment #177 - Posted by: pgm m/33/5'7"/150 at May 10, 2010 4:41 PM

As rx'd 34:30

Comment #178 - Posted by: ryan 6'/33/185 at May 10, 2010 4:48 PM

male, 37 y/o, 149#, 68"

time 28:40

Comment #179 - Posted by: Karl at May 10, 2010 4:55 PM

38.40
HSPUs head to focus pad

Comment #180 - Posted by: Kyle A. at May 10, 2010 4:58 PM

Subbed with 95lb Barbell

35:11

Comment #181 - Posted by: do1 m/31/5'11"/155 at May 10, 2010 4:59 PM

scaled DB Sq. Cleans to 35#

7 rounds

10 reps each, HSPU's / DB Sq Cleans / L Sit Pull Ups.

20:15.

m/41/5'7/150

Comment #182 - Posted by: texinma at May 10, 2010 5:11 PM

m30/5'10"/161

Did an odd scaling today...

7 rds:

7 hand stand pushups
5 120# Squat Cleans
7 L pull-ups

20:47

Comment #183 - Posted by: Ted C. at May 10, 2010 5:15 PM


20:53

hspu feet over bar on power rack rest as rxed.

Comment #184 - Posted by: Kevin McClellan 48/M/195 at May 10, 2010 5:15 PM

34 yom 225 bwt

skill work and warmup: burpees/butterfly pullups/parallette handstand hold/double unders

wod w/ changes
7rds of:
5 hspus to abmat
5 135lb power clean and jerk
5 L-pull-ups

time: 17:30

Comment #185 - Posted by: brian t at May 10, 2010 5:19 PM

Back squat 315, then scaled 4rft in 15.02

Band ast l pullups, HSPU to 1.5" pad

Comment #186 - Posted by: apolloswabbie at May 10, 2010 5:26 PM

M/32/6'3"/200

Subbed 95# Presses after two rounds of HSPU... would've been an even bigger slog otherwise:

38:58

Pretty sore from the WODs at the LV Level I Cert - Glad for a day off tomorrow! Cheers.

Comment #187 - Posted by: Ben S at May 10, 2010 5:27 PM

M/27/161/5'11"

Jog 2/10th mile, high knees, butt-kicks, karaoke, static stretch.

1/3 CF warmup (no pullups)

As Rxd, scale 70%

7 rounds of:
7 Wall HSPU
7 Dumbell Squat Cleans 30#
7 L-Pullups

Time
35:26

Comment #188 - Posted by: Greg-NOLA at May 10, 2010 5:31 PM

dude!!

all 70 hspu, though last couple rds were predtty sloppy. i'll take it though...

39:30

Comment #189 - Posted by: controlfreak at May 10, 2010 5:31 PM

3 rounds 3 hspu,10 95# bar squat clean, 10 l pull-ups 23:30

Comment #190 - Posted by: ccraft at May 10, 2010 5:33 PM

I don't know why my body was so drained today. I almost passed out in th. 5h rd. That is when I used bands to assist my HSPUs. With the th bands I did 20 not 10 for my last 2 rds. Finished in 41:42.... Horrible

Comment #191 - Posted by: Leonel Barillas at May 10, 2010 5:37 PM

Done after CF Total: 42:21

Comment #192 - Posted by: Logan Gelbrich M/24/6'3''/210 at May 10, 2010 5:46 PM

Thanks to the staff at the CrossFit Cert. I this weekend in Renton! I had a blast and learned sooo much!! My clients were cussing you and your squat clinic style this morning as they got to do squats over and over...mechanics!!! I'm a believer!! Awesome, challenging and humbling...all things great!! Thanks again!!

Comment #193 - Posted by: Ivy at May 10, 2010 5:48 PM

SUB 35# sc
SUB 80# pd
SUB ll

23:58

Comment #194 - Posted by: Ticotexas M/40/69/150 at May 10, 2010 5:56 PM

WOD

as rx'd, 24.37

Brutal ! hspu's,better rom than usual,sqt clns all from the floor, L-pull-ups, smoother than usual,lots of distractions and obstacles in the way doin the wod !
before,p/sn as i was too tight to do full snatches,there's a change ,not ! and a few ,wee,light, clean and jerks,it's not getting easier,just better technique !

Comment #195 - Posted by: Pedro Barrera Scotland at May 10, 2010 5:57 PM

24:00

Comment #196 - Posted by: B. Rhaly at May 10, 2010 5:58 PM

sub'd 35# dumbells

38:01

whew!

Comment #197 - Posted by: Glenn m/42/180 at May 10, 2010 6:11 PM

hspu feet on bar
lost db's after 5 rds, switched to 95lb front squats
sub pullups & k-to-e (almost) for L pullups. jumping after 2 rounds.
43:56

Comment #198 - Posted by: David Burns at May 10, 2010 6:12 PM

M/49/6'3"/195

as rx'd
38:42

Comment #199 - Posted by: JimL at May 10, 2010 6:19 PM

Subbed 95lb. barbell since I don't have DB's. Completed 6 rounds. HSPU's and cleans unbroken. PU's killed me.

My elbows still give me lots of trouble after too many muscle up attempts...I can't seem to recover. Hence the 6 instead of 7 rounds. I did the 7th HSPU's.

28:32

Comment #200 - Posted by: Joshua Gorman at May 10, 2010 6:20 PM

As Rx'd 18;21
HSPU were killer!

22/M/157/5'6"

Comment #201 - Posted by: Tyler K. at May 10, 2010 6:28 PM

pack scaling

11:30

5 rounds
10 25lb dumbell press
10 25lb dumbell squat clean
10 tuck sit pull ups

Comment #202 - Posted by: j at May 10, 2010 6:33 PM

24:11....did not feel good at all

Comment #203 - Posted by: Mark Lovelace, crossfits alone in Bloomsburg at May 10, 2010 6:37 PM

23/m/6'0/189

Only did 4 rds of today's WOD
As rx'd
17:00

Starting the CF Strength Bias and in the interest of staying w/in today's CFSB rx'd <=15 min met-con requirement, I ended it after the 4th rd.

Started off with 5x3 heavy back squats
265
275
285
295
300

Figured it'd be a good time to start CFSB since I just pounded out my 2nd CF Total (great for benchmarking strength gains). We'll see how it goes!

Comment #204 - Posted by: DenverDawg at May 10, 2010 6:41 PM

m/25/170/5'7"

as Rx'd 14:34
killer workout loved hating every second of it! DO WORK!AND BRING THE PAIN!
also 10 sets 10 reps back squats
225 first 7 then 245,265,315.
and 3 rounds of 25 double unders, ten 15 yard sprints, then 20 box jumps @ 24". forgot to time

Comment #205 - Posted by: samuel a at May 10, 2010 6:48 PM

M/20/5'8"/160

whew this was rough no fun at all....

26:02 bummer

Comment #206 - Posted by: Mark at May 10, 2010 6:49 PM

7 rds for time of:
10 HSPU to a 3" riser
10 Squat cleans from the floor/2-45 lb db
10 Knee tuck pull ups
34:38 and dang happy with that!

Cashed out with 5x5 box squat. Light weights to work on form.

Comment #207 - Posted by: marcengine2/m/45/195/73" at May 10, 2010 6:54 PM

D
@ home
shoulder feeling better
scaled HSPU to off squat rack
otherwise as rx'd
227 (227)
547 (320)
931 (344)
1342 (411)
1752 (410)
2227 (435)
2635 (408)

Comment #208 - Posted by: waderpro at May 10, 2010 7:11 PM

35:37 - mod hspu

Comment #209 - Posted by: ambro at May 10, 2010 7:17 PM

30:57:33 as rx'd. I don't know about these sub 20min times. You guys must be beastly.

Comment #210 - Posted by: Benjamin at May 10, 2010 7:24 PM

used 35's for the sqt cln. poor form until the end


TIME - 42:18

Comment #211 - Posted by: smithwick's at May 10, 2010 7:34 PM

Scaled to
7 rft

5 hspu
35# DB squat cleans 10 reps
5 sit tuck pull ups

19:02

Comment #212 - Posted by: tdhalls at May 10, 2010 7:36 PM

M/45/6'1"/190

22:19 all kinds of variance

Comment #213 - Posted by: medic8 at May 10, 2010 7:37 PM

Well we're back from Colorado at last.. it's good to be home.

59/M/202 subbed; 95# barbell Squat Cleans, ft on bar @ 56" for HSPU. 37:41

49/F/123 subbed; 33# barbell squat cleans and ft. on bar @ 56" - 20:50

While in Longmont, CO. we spent a month working out with the good folks at TwinFreaks Crossfit. The whole crew are first class folks. We had a great time working out there, and learned a lot from Margaret and James. Thanks.

Comment #214 - Posted by: Dave and Belinda at May 10, 2010 7:44 PM

23:54

Bad squat clean form until the end

Need more work on HSPU

Comment #215 - Posted by: Greg Praylow at May 10, 2010 7:54 PM

40/m/190
as rx'd w/hanging squat cleans

1:54, 3:35, 4:13, 4:31, 5:24, 4:51, 4:25

28:56

Comment #216 - Posted by: JackM at May 10, 2010 7:59 PM

Scaled to 4 rounds as my intensity was gone, I was just going hrough the motins. Only partial HSPUs and tuck pullups concentric and L-sit pull ups negative.

Otherwise as rx'd

18:59

Comment #217 - Posted by: Brian R at May 10, 2010 8:00 PM

m/30/6'/165

40 db squat clean, hspu to 1" foam mat, ring l-pulls (cleans 5,5 hspu unbroken, l-pulls in singles). gassed. great wod.

24:07

Comment #218 - Posted by: liggy at May 10, 2010 8:01 PM

12:30

7 rds, 10 hspu, 15 squats, 20 situps

On an extremely windy, dusty, sandy ramp at San Quintin airport, Baja California. I had my rings, but there was no place to hang them.

Great job Kevin and congrats on the PR Carole!

Loved the Master's video.

Comment #219 - Posted by: mas 53/M/155 at May 10, 2010 8:10 PM

M/28/5'10/165

7 rounds

10 HSPU
45# Sq Cl
10 L-PU

HSPU getting so much better at, stoked about that.
SQ cl. scaled after 2nd rnd to 35# to take some heat off my elbow (injury) I'm not 100% yet
L-PU getting better, had to do them a couple at a time at the end, core needs more strength

Comment #220 - Posted by: WJC at May 10, 2010 8:12 PM

M28/ 6'2/240

as Rx'd

scaled DB squat cleans up to 50#

26:38

Comment #221 - Posted by: BigRobb at May 10, 2010 8:12 PM

28:27 yeaa haha this workout was awesome.

Comment #222 - Posted by: Anthony Mobile at May 10, 2010 8:12 PM

Used 50# DB for squat cleans HSPU to 1" had the range yesterday and body armor annihilated my shoulders, wasn't fitting properly I think.
23:47

Comment #223 - Posted by: Rafael Lopez at May 10, 2010 8:12 PM

7 rounds
10 x 95lb barbell push press
10 x 95lb barbell squat clean
10 x L-PU knees bent
38:20

Comment #224 - Posted by: Matt 33/178/69 at May 10, 2010 8:16 PM

M/25/158#/5'7"

As Rx'd

DNF - ran out of time and had to leave gym.

5 rounds in 20:05.

Comment #225 - Posted by: Ransom at May 10, 2010 8:20 PM

didn't have 45 dumbells, subbed 95lb bar.

31.59

started at a 3 min pace per round, and rapidly declined

Comment #226 - Posted by: Eric M/24/6'0"/165 at May 10, 2010 8:21 PM

4 Rounds of:
10 Push Presses (95lbs); 10 Dumbbell Squat Cleans (30lb dumbbell in each hand); 10 Pull Ups.
Time: 17:30 Minutes.

Ran 2 miles, Time 20:18 Minutes.

Comment #227 - Posted by: Becker at May 10, 2010 8:22 PM

23 / M / 5'9" / 135lbs

CrossFit Total

Squat 225
Press 95
Deadlift 250

Total 570

I should have been able to do 230lbs on the squat, but I failed that rep. I'm happy with improvement on the others, though.

Comment #228 - Posted by: BC at May 10, 2010 8:31 PM

Seven rounds for time of:
10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups
Time:21:15.8
I was totally spent today for some reason so did the best I could. Work out hurt so good though like every other workout! :)

Comment #229 - Posted by: Scott m/24/155/5'8" at May 10, 2010 8:35 PM

Forgot to post time above

35:45

Comment #230 - Posted by: WJC at May 10, 2010 8:36 PM

13:35

Comment #231 - Posted by: Tom at May 10, 2010 8:44 PM

M/25/5'9"/178

Time: 34:05 HSPUs were head to pad

Dude! that sucked...so good. This WOD was a test of endurance more than anything for me. After the 3rd round I was thinking, "oh thats good I dont need to do 7", but I snapped out of that after thinking how much of a chump I would be if I quit. Ohh, what I wouldnt give to get a full nights sleep, my new born daughter must hate me cuz she keeps me up all nite.

DO WORK!!!

Comment #232 - Posted by: BlackCatX-Fit at May 10, 2010 9:04 PM

M/26/140/5'11"
as rx'd 28:48

Comment #233 - Posted by: Jon at May 10, 2010 9:11 PM

22:20

* Sub'd 95# bar for Squat Cleans... everything else as rx'd
* I am as terrible as ever on the HSPU's and L pull ups...

Comment #234 - Posted by: MarcusG 5'9" 170 at May 10, 2010 9:37 PM

rx'd

16:55

Comment #235 - Posted by: tpd122 m/23/5"8"/167 at May 10, 2010 9:44 PM

as Rx'd 22:42
This one was not nice

Comment #236 - Posted by: RobTownsend at May 10, 2010 9:45 PM

As Rx'd

Gelo-20:56

Iraqi air really took it out of me today. Felt like I couldn't breath the whole time. Strong finish though.

Comment #237 - Posted by: AngeloPell at May 10, 2010 9:55 PM

Guess I should have read comments before I did this one. Took me 47 minutes. Ended up doing Dumbell Squat Cleans all the way from the floor. Oh well, got a little more work.

Comment #238 - Posted by: Dennis at May 10, 2010 9:55 PM

not impressed with myself.

44.49
Rx'd other then Ring pullups. Need to work on my HSPU's and L pullups.

Comment #239 - Posted by: Darcy/170/M/32 at May 10, 2010 10:11 PM

Rx'd

21:47

Comment #240 - Posted by: ccp at May 11, 2010 12:19 AM

Me 16Kg DBs subbed push press for HSPU
22:36

James 5 rounds 16Kg DBs subbed push press for HSPU
jumping pull-ups with held tuck negatives.

Comment #241 - Posted by: Optimistic Dan at May 11, 2010 1:22 AM

5 rounds - 16:24

Comment #242 - Posted by: dc3 at May 11, 2010 2:51 AM

Shara/30/F/68/138

Not as Rx'd:
Depth on HSPUs about 6"- great improvement
Barbell Squat Cleans- 65 lbs.
Blue Band Assisted Pull Ups
37:38

Comment #243 - Posted by: Tim/35/M/70/170 at May 11, 2010 3:24 AM

21:37

Comment #244 - Posted by: Pacers at May 11, 2010 3:40 AM

Subbed 35lb DB

29:53 KAF 35c

Comment #245 - Posted by: Wayne at May 11, 2010 3:52 AM

I guess I should have scaled more........

five rounds of 10/10/10 with 35lb DB

took 21:35 and was staring at the floor and the bar FAR too much.

I will try to blame my diet over the last week, which has been less than ideal.

Comment #246 - Posted by: Shane/31/6'/190 at May 11, 2010 3:58 AM

Al Udeid

Adam - 26:23
TD(35#) - 31:28
Danielle(20#) - 35:53

Comment #247 - Posted by: AdamL at May 11, 2010 4:15 AM

I thought HSPU's were nose-to-floor...this is how I do them, but I see people saying Rx head-to-floor. This is incorrect, right?

Comment #248 - Posted by: Lee at May 11, 2010 4:16 AM

5 rounds
10 36" handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups

20:58

Comment #249 - Posted by: Bells M/37/6'1"/195 at May 11, 2010 5:04 AM

25m/5'11"/175lbs

As rx'd: 26:02

The DB squat cleans killed me. I had to fight off Pukey.

Comment #250 - Posted by: Caleb at May 11, 2010 5:19 AM

As rx'd.

20:40

Comment #251 - Posted by: jeo M/25/6'0"/155 at May 11, 2010 5:23 AM

21:16

Scaled to Partial HSPUs (first time I've ever been able to do even a partial!)
20lb DB Squat Cleans
5 strict PUs and 5 KTEs.

Comment #252 - Posted by: Kristina F/26/5'3"/116 at May 11, 2010 5:30 AM

Absolutely piss-poor effort by myself today. Have had a big working weekend and another late night last night, so I couldn't train until 11pm tonight. STill, no excuse. Only did five rounds and only did 5 L-pullup variations per round. Did a final set of five widegrip chinups to finish off.

20 mins flat.

Comment #253 - Posted by: Perry Cox at May 11, 2010 6:33 AM

25:44

Comment #254 - Posted by: JETT at May 11, 2010 6:39 AM

30# Squat Cleans
Jumping Pull-ups
Kneeling Hand Stand Push-ups
19:06

M/53/6'0"/212

"Illegitimi non carborundum!"

Comment #255 - Posted by: Bill Hoogsteden at May 11, 2010 6:45 AM

Absolutely wrecked, definitely a significant emotional event

43:50 with knees bent pullups instead of straight leg.

Comment #256 - Posted by: tonyz 26/M/185 at May 11, 2010 7:01 AM

33:39 as rx'd

cleans broken as i can't seem to breathe during them.

hspu very broken after set 4 due to shoulder fatigue

Comment #257 - Posted by: mtvet/45/6'/211 at May 11, 2010 7:07 AM

i have tried to post a comment but its not allowing me to!! Well yesterday was my first time ever doing a cross fit workout!! OMG WOD was crazy i have been lifting weigths for like 11yrs now but do very lil cardio. i am training for the mens health urbanathalon in october and i am concentrating on cross fit workouts!! As for the WOD i think i did a lil to much lbs but i did 55 db shoulder press, and 135lb bb powerclean, i did all the l pull ups. by round 3 my grip was shot and i am sore today. if any1 can give me any suggestions send me an email thanks again!!!

Comment #258 - Posted by: Bobby at May 11, 2010 7:09 AM

M/32/180/6'2"

30# cleans
HSPU's with feet over bar

Total: 27:20
r1: 2.19
r2: 3.21
r3: 3.39
r4: 4.37
r5: 4.32
r6: 5.04
r7: 3.45

Comment #259 - Posted by: Rhett at May 11, 2010 7:25 AM

32 yom
127lbs

25lbs dumbells
21,39

Comment #260 - Posted by: Jon Gray at May 11, 2010 7:43 AM

Subbed 40 lb dumbbells

24:25

Comment #261 - Posted by: Chris H m/32/147/67" at May 11, 2010 8:39 AM

finished in 21:16
L pullups on rings. Finished w 50 floor wipers (135lbs) after the 7th round.

Comment #262 - Posted by: n_kas at May 11, 2010 10:12 AM

CFWU x3 (5 pullups each rd)

32:03
hspu w/ feet on bar

Comment #263 - Posted by: Matthew at May 11, 2010 11:30 AM

21:30, but after the first two rounds I had to drop to 30 lb dumb bells. Breakfast has a way of wanting to come back up after a few rounds of being upside down! Some extra time was spent convincing it to stay in my stomach.

Comment #264 - Posted by: Michael C. at May 11, 2010 11:30 AM

m / 41 / 183

CFWU x 1

Scaled to five rounds of

10 lb dumbbell presses, 10 reps
10 lb dumbbells Squat clean, 10 reps
Pull-ups with 90 lb assist, 10 reps

13:25

Comment #265 - Posted by: Charlie N at May 11, 2010 11:49 AM

row 2000m
CFWU 3x10
smith/30#/broken--32 mins--might have lost count.
brutal

Comment #266 - Posted by: budd 51 5'9' 170 CF 1206 at May 11, 2010 12:05 PM

19:05 Rx'd. Fresh off the Ann Arbor Cert !! Yesssir~!

JD/6'0"/175/42

Comment #267 - Posted by: JD at May 11, 2010 12:17 PM

BTW - All HSPU locked out and UNBROKEN!

Yesssir!
JD/6'0"/175/42

Comment #268 - Posted by: JD at May 11, 2010 12:20 PM


as rx'd

26:29

Comment #269 - Posted by: Neill m/20/5'11"/186 at May 11, 2010 12:20 PM

Very nice Cert at Milan. Great trainers & great people made these days fantastic.
Thanks to all the attendees for coming and thanks to Chuck, Nolan, Erik, Sebastian, Courtney, Oliver, Klaus: incredibly professional and nice. You guys are the spirit of CrossFit! Umberto & Maurizio

today's WOD 21:00

Comment #270 - Posted by: Umberto - CROSS GYM at May 11, 2010 12:48 PM

27:24 as Rx'd

Comment #271 - Posted by: Jette 40/M/5'11"/175 at May 11, 2010 1:16 PM

EJ
M/37/170
36:53 WITH 95LB BARBELL FOR CLEANS NO DBS
EJ

Comment #272 - Posted by: EJ at May 11, 2010 1:20 PM

M/47/195

Scaled to #35 DBs. 21:35

Comment #273 - Posted by: Rusty at May 11, 2010 1:41 PM

m/250/39
Did a little warm up then did this
10 presses 37.4lbs/10 squat cleans 37.4lbs/10 push ups with 25 lbs on back rounds 1,3,5,7
10 presses 37.4 lbs/10 squat cleans 37.4 lbs/ 10 dips rounds 2,4,6
Time: 23:26:42 all dumbbells

Comment #274 - Posted by: tpdfish at May 11, 2010 1:52 PM

18:02 as rx'd

Comment #275 - Posted by: Brian m/19/6'3"/225 at May 11, 2010 1:58 PM

awesome wod

21 min

used 35lb db to work on form

sweating like a pig at a luau!

love it!

Comment #276 - Posted by: dan lau at May 11, 2010 2:38 PM

Seven rounds for time of:
10 10# shoulder press
10# dumbbells Squat clean, 10 reps
10 Lat Pulldowns 65#
10 ab chair leg raises

15:52

Comment #277 - Posted by: susan m at May 11, 2010 2:47 PM

5 - 10 - 10 w/35# dbs 16:53

Comment #278 - Posted by: deano at May 11, 2010 2:48 PM

m/21/5'10"/195

5 rounds as Rx'd
18:59

Comment #279 - Posted by: dschmals15 at May 11, 2010 3:36 PM

m/21/5'10"/105

5 rounds as Rx'd
18:59

Comment #280 - Posted by: dschmals15 at May 11, 2010 3:37 PM

40#
19 MINS

Comment #281 - Posted by: Mike C (M/5'11"/41/200) at May 11, 2010 3:44 PM

did HSPU's against bar in squat rack
DB sc as rx'd
sub'd tuck pullups for L's

23:33

ouch...now gotta go cut the grass...

Comment #282 - Posted by: GleichSTL m/32/177/5'10" at May 11, 2010 3:51 PM

M/30/5'9"/195

As Rx'd 25:26

Felt off and sluggish today but nonetheless, this was a brutal WOD. 1st two sets of HSPU unbroken, the rest split in two. 1st set of SqCl unbroken, the rest split in two. All sets of L-Pullups unbroken.

Anyone who finished this under 20 minutes as Rx'd is a BEAST.

Comment #283 - Posted by: cnc at May 11, 2010 4:04 PM

3 mile run
21:40
then
4 Rounds
10 Pushups
10 95# Cleans
10 PullUps
10:11
then
50 Sits.

Comment #284 - Posted by: dyagg at May 11, 2010 4:40 PM

18:04
Used 15 lb DB for the SS, and 13 lb DB for the final two rounds.

1st 2 sets of HSPU were unbroken. After the 4th set, I had to switch to an easier version.

L pull ups looked strong until round 5, when I could no longer keep my legs straight out and resorted to holding my knees as high as possible.

This was a very tough workout for me. My squat snatch needs lots of work. I'm not strong on that one at all.

Comment #285 - Posted by: Mik at May 11, 2010 4:42 PM

26:56 as rx'd

Comment #286 - Posted by: Fosco m/175/5'9/23 at May 11, 2010 4:50 PM

scaled to 5 rounds and made a couple subs

subbed 95# barbell press (1st round SP, the rest PP)
subbed regular strict PUs (1st round L PUs, the rest normal)
DB squat cleans as rx'd

23:35

Comment #287 - Posted by: Eamon at May 11, 2010 4:51 PM

Great WOD!!!
As rx'd and it kicked my arsss!!

25:15

Comment #288 - Posted by: Dave at May 11, 2010 4:55 PM

CFWU x 3

WOD: 7 rounds for time:

1. 10 x HSPU (feet hooked on bar)
2. 10 x 45lb Dbell Squat Cleans
3. 10 x Assisted Pull-ups

24:38

M/40/6'1"/250

Comment #289 - Posted by: Dean at May 11, 2010 4:58 PM

That workout kicked my ass! Hardest and longest WOD I have ever done.

10 X HSPU
10 X 45lbs DB Squat Cleans
10 X L Pull Ups

37:53

Comment #290 - Posted by: Michael Conville at May 11, 2010 5:05 PM

sub'd 95# barbell squat cleans. HSPUs were not all the way to the ground but they are getting better.

39:04. Bleh.

Comment #291 - Posted by: Erik 29/M/76.5"/200 at May 11, 2010 5:09 PM

dragging a$$ from a touch o' the flu.
6 rds. 37 min

Comment #292 - Posted by: john h m/42/205 at May 11, 2010 5:15 PM

time= 24.12

Comment #293 - Posted by: Matt P at May 11, 2010 5:43 PM

Oops, I did dumb bell squat snatch rather than squat cleans. That explains the difficulty.

Comment #294 - Posted by: Mik at May 11, 2010 5:44 PM

time= 24.12

Comment #295 - Posted by: Matt Pockrus at May 11, 2010 5:44 PM

M/64/200-Four rounds for time of:
10 Handstand push-ups
20 lb dumbbells Squat clean, 10 reps
10 L-pull-ups
Ve-e-e-e-ry Tired!
14:38

Comment #296 - Posted by: peejay2 at May 11, 2010 5:45 PM

Completed 5 rounds.
HSPU with bar at eye level for assist.
All else as RX'ed.

Total time = 26:17

Comment #297 - Posted by: fosterww98 at May 11, 2010 6:01 PM

M/39/182

27:12

Subbed toes hooked over smith bar, top rung. 30lb dumbell cleans. Regular kipping pull-ups.

The squat cleans were brutal, even scaled. 3rd workout back. Good one.

Comment #298 - Posted by: Scott Andresen at May 11, 2010 6:16 PM

Modified hspu's with feet on a high bench

22:08

Tough one, indeed.

Comment #299 - Posted by: Sethro 37/m/5'9"/188# at May 11, 2010 6:17 PM

Sub'd 35# for the dumbbell,
Sub'd 5 Lhang for 5 sec + 5 pullups
10 HSPU

21:00

Comment #300 - Posted by: Govervich at May 11, 2010 6:29 PM

modified as follows:
10x 30# db shoulder press
10x 30# db hang squat clean
5 sec L-hang x (1,1,3,5,5,5,5)
5 kipping pull-ups

19:53

probably could've used 35#, but back a little sore after cft

Comment #301 - Posted by: Callum at May 11, 2010 6:30 PM

M/25/140/5'6"

32:20

modified a bit
7 rounds of
HSPU (split regular and feet on chair)
25 db squat cleans x 10
10 pullups w/ knees up (2 sets each)

still trying to get the squat clean form down

Comment #302 - Posted by: Foxman at May 11, 2010 6:35 PM

45:56

Comment #303 - Posted by: Chris G. 43/6'1"/235 at May 11, 2010 6:40 PM

As rx'd:

26:13

Comment #304 - Posted by: TinaTrey at May 11, 2010 6:54 PM

M/15/165/6'0
40 min Rx'd

Comment #305 - Posted by: JD at May 11, 2010 7:10 PM

24:11 for 7 rds of 7 reps: hspu, 95-lb squat cleans, s-pull ups on swingset fat bar. .6 mi run wu = 4:56.

love that 50 and over video. 50's the new 30!

Comment #306 - Posted by: kevin o at May 11, 2010 7:17 PM

24:43

Comment #307 - Posted by: Rory Mac at May 11, 2010 7:29 PM

50/m/145
5-rounds
90# bar
24:13

Comment #308 - Posted by: E5fyrman at May 11, 2010 8:45 PM

Rx'd

19:35

Comment #309 - Posted by: amped 35/M/190/6' at May 11, 2010 8:51 PM

20:30. 35lb DBs, HSPUs about 3/4, L-pull ups need work.
PM, garage

Comment #310 - Posted by: Ajax at May 11, 2010 9:47 PM

20:30
35lb DBs, HSPUs about 3/4, L pull up form needs work

PM garage

Comment #311 - Posted by: Ajax at May 11, 2010 9:53 PM

hspu to 15kg plate
time: 32'39

Comment #312 - Posted by: ccfeldt at May 12, 2010 2:39 AM

14:28

scaled to 8 reps per round

Comment #313 - Posted by: KB 24/5'10/200 at May 12, 2010 4:07 AM

subbed to:

bridged HSPU
45# bar squat cleans
strict pull ups

19:42

Comment #314 - Posted by: berts (6/41/180/M) at May 12, 2010 6:33 AM

Only completed 6 rounds in 27:30. Sure took the wind out of me.

44m 5'10" 224

Comment #315 - Posted by: JParker at May 12, 2010 8:17 AM

32:53 Rx

Comment #316 - Posted by: GAC - M/27/6'4/185 at May 12, 2010 8:46 AM

24:36
m/43/200/6

Comment #317 - Posted by: neilz at May 12, 2010 9:06 AM

Deceptively difficult. Scaled to 40# and only made it through 5 rounds before I had to go to work: 22.11

Comment #318 - Posted by: Honcho M/31/5'10"/170 at May 12, 2010 9:17 AM

24:06 Rx

M/26/210/5'10

Comment #319 - Posted by: Nolan at May 12, 2010 9:26 AM

5 HSPU
10 squat cleans #45 db
5 strict pu
17: 31

Comment #320 - Posted by: blutke at May 12, 2010 10:05 AM

5 rounds - stopped clock at 38m couldn't even do 1 more HSPU
finished last two sets cleans and L-pulls, this wod was brutal

Comment #321 - Posted by: gary martins at May 12, 2010 11:00 AM

Knew I wouldn't be able to do 70 full rom hspu Unlike the 30 I managed to squeeze out last week so feet against the wall at 15 degree angle forehead to floor. Used a 35 lb db and did kipping L pullups 30:17

Comment #322 - Posted by: Cphil24m/157#/5'9" at May 12, 2010 11:04 AM

7 rft:

10 assisted hspu (pike pos'n off squat rack)
10 30# db squat cleans (these were the killer for sure!)
7 kipping pullups
3 toes to bar

32:05

this really sucked the life out of me

Comment #323 - Posted by: dinzy at May 12, 2010 11:18 AM

19.28. 30# DBs and 60# WA PUs

Comment #324 - Posted by: JonNYC - 41/M/170/5'11" xfit since 6/08 at May 12, 2010 11:32 AM

As Rx'ed
5 rounds (not 7)
took 50 mins.
Very hard!
New to handstand push-up. Killed the time. Enough with the cleans already!

Comment #325 - Posted by: Hunter at May 12, 2010 12:19 PM

m/41/169/5'9"

As rx'd:

21:10

Ricky subbed 35lb dumbbells - just under 21 min

Comment #326 - Posted by: Richie D. at May 12, 2010 12:41 PM

did first set rx
rest with 35# DB squat cleans

22:08

Comment #327 - Posted by: Sherwood Sr 49/215 at May 12, 2010 1:10 PM

6 rounds - quit when tore up left hand

HSPU with feet on box
95# sq cleans (DB tear up my hands)
L-PU

30:52

Comment #328 - Posted by: CME at May 12, 2010 1:39 PM

Seven rounds for time of:
10 Handstand push-ups (4 sets unbroken)
25lb dumbbells Squat clean, 10 reps
10 L-pull-ups
Time: 28:23
Round 1: 1.50
Round 2: 5.02
Round 3: 9.05
Round 4: 12.50
Round 5: 18.10
Round 6: 22.25
Round 7: 28.23

Comment #329 - Posted by: xbadamsx at May 12, 2010 2:02 PM

I was there in Italy, great two days dudes!!!! this will sure be my future...thanks to Chuck Carswell...great man first than great coach.

Comment #330 - Posted by: Marco Masoero at May 12, 2010 2:26 PM

cfwu x 3 (+100 pushups)

did 4 rounds of 7 x 45lb dumbbell clean & jerk, sprint 200m

Comment #331 - Posted by: crix (39/5'11"/169) at May 12, 2010 2:33 PM

21:37

Seven rounds for time of:
10 Standing Shoulder Press, 135 lbs rounds 1-3 and 115 lbs round 4-7
45lb dumbbells Hang Clean, 10 reps
10 Pull-ups

Had to modify this one a bit, but still really intense. Another good lesson in grip work!

M/25/5'11''/195

Comment #332 - Posted by: Kent at May 12, 2010 2:45 PM

That was insane...

Scaled to 5 Rounds:
10 HSPU
10 45# DB Clean
10 L-pullups

time: 29:43

Comment #333 - Posted by: Jordan D. at May 12, 2010 3:24 PM

As Rx'd
Gunnar: 23:05
Harold: 24:20
Paul: 31:01

Ryan: (30# squat/assist pushups) 37:06
Chris: (40# squat/assist pushup& some Ls) 43:22
Eric: (5 Rounds/25# squat/assisted pushups &Ls) 36:09
Jen: (15# squat/assists pullups-gravitron -38lbs) 24:40

Comment #334 - Posted by: jenniferg at May 12, 2010 4:59 PM

19:40 as rx'd

Comment #335 - Posted by: The polish rifle at May 12, 2010 5:00 PM

31 yom, 190 lbs


36:54 as rx'd

Comment #336 - Posted by: Jeff Weltmer at May 12, 2010 5:36 PM

Subbed 100# tire flips for the cleans and only did 5 rounds. My L-pulls weren't always pretty either, some closer to 135 degrees than 90. I'm working my way back into the rotation.

17:34

Comment #337 - Posted by: TimA at May 12, 2010 6:11 PM

27:57 think I did 8 rounds. Used 40# dbs.

Comment #338 - Posted by: greg 38m/6'3.5"/217 at May 12, 2010 7:03 PM

Rxd

24:22

Comment #339 - Posted by: Jean-Paul Lara (26/m/5'10/168) at May 12, 2010 7:34 PM

19:56 (30# DB), scaled HSPU

Comment #340 - Posted by: Raph at May 12, 2010 8:08 PM

35yom / 206lbs

Pack, five rounds for time of:
5 Handlstand push-ups
25# Dumbbell Squat clean, 10 reps
5 tuck pull-ups

11:19

This felt pretty good. I would have finished sooner, but the gym was a crowded cluster, and people were bugging me to share equipment. I've gotta get my own gym...

Comment #341 - Posted by: Bphantom at May 12, 2010 8:14 PM

5 rounds in 29:something

Pretty sore after 7 days without a rest day. Squat cleans were murder. Should be much faster next time it comes up (hopefully I'll be adequately recovered/rested).

Comment #342 - Posted by: Skylar at May 12, 2010 9:10 PM

M/23/170#/6'

Sub'd the HSPU's for diamond push-ups because my shoulders were 100% smoke-checked from a rough workout yesterday.

7 Rnds:
10 diamond push-ups
45# dumbbells squat cleans, 10 reps
10 pull-ups

Time 21:12

Comment #343 - Posted by: Daniel B at May 13, 2010 1:22 AM

5 rounds for time of:
10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 PU/10 leg raises

22:15

Comment #344 - Posted by: Fatt Boy at May 13, 2010 3:43 AM

Scaled to;

Four rounds for time of:
10 Dumbbell shoulder press, 5kg
5kg Dumbbell Squat clean, 10 reps
10 jumping pullups (crappy form to begin with)

14:04

Comment #345 - Posted by: Cass R - 22 / Female / 5'8 at May 13, 2010 4:04 AM

Scaled to 5 rounds and it was quite enough.

HSPU unbroken except once or twice when I lost balance. All L-pull's unbroken.

DBSC were rough and broken either 5-5 or 6-4. Did better with these when I just barelled through and went quicker. Slowing down or resting was a drag.

Good WOD, spent.

Comment #346 - Posted by: clark at May 13, 2010 8:09 AM

m/45/170
that was hard
48:30 as rx'ed

Comment #347 - Posted by: panger at May 13, 2010 8:51 AM

m/25/5'10/190

As Rx'd

24:00

I broke blood vessels in both my eyes from the HSPU's. Had red spots on both eyelids for 2 days. Well worth it.

Comment #348 - Posted by: B Clay at May 13, 2010 9:02 AM

13:11

12# shoulder press
12-8# clean
4 kips - the rest were jumping pull-ups

Comment #349 - Posted by: Lis at May 13, 2010 11:47 AM

I twisted weird and somehow managed to pop my shoulder out of socket doing the handstand pushups. . . Got through one rotation though. Pretty disappointed that I didnt get to finish.

Comment #350 - Posted by: Patrick Norton at May 13, 2010 1:32 PM

CFWU x 3, no pullups

NOT as Rx'd, #35 DBs

7 Rds
10 HSPUs
10 Sqt Cleans; good depth over all
10 L Pulls; 5 x 2 each round

Measured with a Calendar, 47:17...Lordy

Comment #351 - Posted by: F15E_WSO_M/47/6'/175 at May 13, 2010 3:36 PM

Cf warm up x3 rds.

Me- Subbed 65 lbs on barbell for SC. No dumbells. Started out with decent "L" pullups then switched to Tucks. Time 13:36.

Lori- Subbed 35 lbs on barbell for SC. Did regular jumping pull ups for "L". Time 14:46

Unreal WOD!!

Comment #352 - Posted by: Madman75326 at May 13, 2010 4:23 PM


21:50
only 5 rounds as RX'D

Comment #353 - Posted by: ac at May 13, 2010 5:22 PM

M 36/5'10"/170

26:00 exactly

So much harder than it looks

Comment #354 - Posted by: Rholl at May 13, 2010 5:34 PM

M/25/159 GregAwu

As rx'd: 35:11

Comment #355 - Posted by: Y. Zhou at May 13, 2010 7:14 PM

48 min

Comment #356 - Posted by: D$ at May 13, 2010 8:47 PM

30 m 66kg

I used 16kg dumbells for this wod.
6 rounds in 33 mins.
I totally ran out of energy, i didnt eat enough this week, my carbs content was very low. Im going out for dinner tonight so i'll rectify that!

Comment #357 - Posted by: Gerard at May 14, 2010 5:03 AM

5 rounds 22:35

Comment #358 - Posted by: Ukkrew at May 14, 2010 7:22 AM

approx. 28 minutes

at 6' 7" and 270 lbs, I struggle with pull ups, so I scaled things a bit. I usually use the pull up assist machine to get 10+ pull ups in one setting. this time I did:

5 ring pull ups - broken, one at a time, but not much break between. at my size, hanging there is tough enough.

10 35 lbs DB cleans. probably could have done 45 lbs, but i would have had to break them up and it would have killed me.

10 high inclined push ups.

great workout.

Comment #359 - Posted by: Jon P at May 14, 2010 7:53 AM

As rx'd, 27:49. Dang, I totally underestimated this one - it crushed me. Had hoped to do 3 minutes per round, but that fell apart in round 3. HSPUs unbroken in round 1. Thereafter, usually got the first 5 straight. Didn't completely fatigue until last round (last 5 were singles). DB squat cleans unbroken in rounds 1 and 5. Otherwise broke them 6-4. L-pulls all broken, even first round. :-(

This would have been hard at 5 rounds.

Comment #360 - Posted by: Mel/37m/5'10"/175 at May 14, 2010 1:08 PM

did a crossfit football wod today:

7 rds for time of:

3 reps 315 deadlift
6 hspu's
9 box jump 24"

8:53

Comment #361 - Posted by: al deezy (33-m-155) at May 14, 2010 4:33 PM

Did a crossfit football wod today with Deezy:

7 rds for time of:

3 reps @ 315 deadlifts
6 hspu's
9 box jump 24" box

13:17

Way to work big deezy us small guys can really move some weight!! More than double our body weight and we're still cruising!! Thanks for the push big Deezy

Comment #362 - Posted by: N_Rahim 28/m/145# at May 14, 2010 4:50 PM

Did not accomplish

Comment #363 - Posted by: Baby Face Harry m/24/6'3"/200 at May 14, 2010 5:24 PM

Completed 5/13/10.

As Rx'd.
30:57


"Mrs. Miyagi"
10 HSPU to a 3" box
10# DB Squat clean, 10 reps
10 Pull-ups
26:34

Completed 5 rounds with 10# DB. The sixth round was completed with 5# DB. She needed to stop after that because her low back pain was beginning to really bother her.

Comment #364 - Posted by: Miyagi 30/m/162.6# at May 14, 2010 5:43 PM

M/50/153/1-1-06

Bit of a mash-up.

7 RFT
10 HSPU (Toes on Smith)
10 Power Cleans 95#
10 PU

23:28

Thought it might be around 20. All breaks were essentially grip failure.

Comment #365 - Posted by: bingo at May 14, 2010 5:46 PM

For L's did 5 L-pullups then 5 regular:

26:35

Comment #366 - Posted by: dsm19 M/31/6'0/215 at May 15, 2010 10:55 AM

29:21

hspu all unbroken, forehead to floor
DB cleans 2 rnds unbroken, rest 5/5
LPU...ugly and broken from the beginning.

Comment #367 - Posted by: schinizel/m/31/5'9/150 at May 15, 2010 9:38 PM

Drew: asst hspu's, straight pullups, 40#: 31:40
Colt: asst hspu's, kip pullups, 30#: 30:15
Benj: asst hspu's, jumping pullups, 15#: 27:04
Susan: wall pu's, jumping pullups, 10#: 15:18

Comment #368 - Posted by: WTCF at May 15, 2010 10:54 PM

oops

did 5-10-10 by mistake.

used 35s

11:16

Comment #369 - Posted by: Bobbo at May 16, 2010 6:25 AM

scaled to 5 rounds
10 hspu
45# db cleans
10 l pullups (L for a few, rest strict pu)

21:19

Comment #370 - Posted by: marty c 6'/m/240#/47 at May 16, 2010 10:58 AM

That was tough! Subbed ring pushups for HSPUs, rest as rx'd.

37:54

[37:54]

Comment #371 - Posted by: JonK at May 16, 2010 1:49 PM

33:11
as rx'd

1st round killed me, but I made it somehow.

Comment #372 - Posted by: FinnishCraig m/22/5'8"/155 at May 16, 2010 2:33 PM

33:11
as rx'd
This was a good one.

Comment #373 - Posted by: FinnishCraig m/22/5'8"/155 at May 16, 2010 2:35 PM

31:39

Comment #374 - Posted by: Bone/ 5'9" /168# at May 16, 2010 8:41 PM

m/37/180/72"

3 rnds
19:40

Comment #375 - Posted by: VooDoo Medic at May 17, 2010 9:39 AM

CrossFit warmup followed by WOD as RX'd

handstand pushups are about halfway to the floor but I am balancing pretty well. I am near a wall but I try not to use it. I keep working on increasing the range of the HSPU.

28:26

Comment #376 - Posted by: Karsk (56 M 5'9" 185lbs) at May 17, 2010 9:59 AM

32:52

Comment #377 - Posted by: Steeliekid 41 175 67" at May 17, 2010 10:05 AM

25:47

Comment #378 - Posted by: MikeyPaul/m/28/170/5'8" at May 17, 2010 5:34 PM

CFWU
32:58
M/49/198#/72"

Comment #379 - Posted by: RB at May 17, 2010 5:36 PM

Running about a week behind on WOD.

As Rx'ed except for L-Pullups - can't hold the L yet but getting to an L at the top on each.

HSPU felt pretty solid until round 6.

Broke up DB Cleans into 5's for all but the first round.

32:04

Comment #380 - Posted by: Sting m/45/160/69" at May 17, 2010 7:35 PM

5 rounds of
5 HSPU + 5 Shoulder Press (50K)
10 10k DB Snatch Clean
10 LPullups (knees)

Time 27:04 mins

Comment #381 - Posted by: BarryT at May 18, 2010 4:46 AM

PUs with feet up on bar of squat rack, L-PUs with knees tucked.

33:22

Too much resting during the DB cleans but still a great workout, felt some cramping on the bike ride home, got to watch the junk food.

Comment #382 - Posted by: Gremnatious M/30/180/6'1/North Carolina at May 18, 2010 7:29 AM

As Rx'd
24:54

Comment #383 - Posted by: bill m/51/72"/212 at May 18, 2010 12:54 PM

31:49

9 reps 50lb db squat clean from ground.
otherwise rx
no kip on pullup or hspu

Comment #384 - Posted by: JeffChalfant 31/168/5'10'' at May 18, 2010 2:16 PM

subbed 35# and 5 rnds

21:25

Comment #385 - Posted by: illis m/29/160/5'10 at May 18, 2010 5:18 PM

5-18-10
6 hndstnd pshups
10 - 30# sqt cleans
6 L-pullups
5 rds 24:54

Comment #386 - Posted by: PB m/43/6'/155 at May 19, 2010 6:31 AM

29:59 as Rx'd

Comment #387 - Posted by: Edwin 27/M/68"/170 at May 19, 2010 7:04 AM

31/m/71"/177#/Gold's Gym: Killeen, TX

CFWU x3
35:12 as Rx'd

I feel like I'm losing shoulder strength. I'll have to work on that. HSPU's were slow. L-pullups were lazy on the knees (not locked straight) but no kipping or significant bend.

Comment #388 - Posted by: Archer6479 at May 19, 2010 9:46 AM

Mod / Sub
5 Rounds
5 partial handstand pushups to basketball
5 boxjumps (no dbs)
5 bent knee PU (can't do L)
8 min

Comment #389 - Posted by: jasffc at May 19, 2010 6:21 PM

m/36/5'9/176
CFWU-3. Reg except pushups instead of PU 2nd & HSPU 3rd. Superman. DU.
28:36
All exercises tough. Got into a rhythm about 1/2 way through. 5-6 HSPU beg of each round. Kept lower abs tight on sq cleans. Really helped. Alternated grip on last 3 rounds of PU - really helped.

Comment #390 - Posted by: jrm at May 19, 2010 6:52 PM

missed this one

Comment #391 - Posted by: Jross-170lbs-M-35yo at May 20, 2010 8:40 AM

Ouch. Scaled WOD:
HSPU: x10
DBSQCL: 35lbs x10
LPU: x10
7 rounds, 30:50
LPU were the weak spot.

Comment #392 - Posted by: Harpo m/42/5'7"/145lb at May 20, 2010 4:57 PM

M/31/6'1"/200

7-7-7-5-5 = 31 HSPUs (lowered 1/4 from wall handstand)
10-10-10-10-10 = 50 DBSCs (25 lbs)
5-4-6-6-5 = 26 LPUs (knees lifted to 90, by mid-2nd set only 1/3 raise w/ lats only)

5 rounds, 30 minutes

Comment #393 - Posted by: JQuick at May 21, 2010 2:36 PM

100510

Five rounds for time of:
10 HSPU progressions
25# Dumbbell Squat clean, 10 reps
10 Pull-ups on gravitron, setting 14

28:15

Comment #394 - Posted by: EMelton at May 23, 2010 8:24 AM

49/m/190

5 rounds 19:40. Vacation hangover still.

Comment #395 - Posted by: denob at May 23, 2010 7:09 PM

Seven rounds for time of:
10 Handstand push-ups SUB Push-ups with feet on bench in piked position
45lb dumbbells Squat clean, 10 reps SUB 65lb Squat clean
10 L-pull-ups

23:51

Comment #396 - Posted by: Louis Herrera 51 70" 177 at May 23, 2010 8:36 PM

5 rds

subbed 45# bb pushpress for hspu
knee pu (5 reps rds 3-5)

20:30

Comment #397 - Posted by: bookworm at May 26, 2010 2:02 AM

23.m.138.65"

as rx'd
33:08(PR)

Comment #398 - Posted by: Francis Vu Nguyen at May 27, 2010 11:54 PM

done following 5x5 DL

subbed 30# DB I struggle with my the racked DB position with my right arm

33:13

absolutely smoked me

Comment #399 - Posted by: MoGreene at June 27, 2010 11:17 AM

Only did 3 rnds
and used 95 lb bar instead of 45 lb dumbells.
13:28

Hot garage in AZ killed me today.

Comment #400 - Posted by: chaps at July 28, 2010 5:28 PM

M/34/177

W/U: row 750m

Seven rounds for time of:
10 Handstand push-ups (feet on top rung smith machine)
35lb dumbbells Squat clean, 10 reps
10 L-pull-ups

17:04

Comment #401 - Posted by: Chad at August 5, 2010 8:05 PM

Seven rounds for time of:
10 Handstand push-ups
25lb dumbbells HPC, 10 reps
10 L-pull-ups

13:43

Comment #402 - Posted by: Michal at August 18, 2010 6:30 AM

25#
32:38

Comment #403 - Posted by: dcyn at December 25, 2011 9:34 PM
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