June 14, 2010

Monday 100614

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Kristan Clever 23:55. Post time to comments.

Compare to 090518

SantaClaraMiamiRestonHattiesburgMilwaukeeWrightPat100613_th.jpg

Enlarge image

CrossFit Level 1 Seminars: CrossFit Santa Clara, CrossFit Kingdom, CrossFit Reston, CrossFit Hattiesburg, CrossFit Milwaukee, Wright Patterson AFB.


"Executive Stretching Series: Part 2" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]


The Men's competition at the South Central Regional, CrossFit Journal preview video [wmv] [mov]


"Let the Games Begin" - video [wmv] [mov]

Posted by lauren at June 14, 2010 5:00 PM
Comments

25m
Fun. Just did Speed Bench today.
at 205 BW this will be interesting

Comment #1 - Posted by: paulpersizzler at June 13, 2010 5:04 PM

Let the games begin: An another inspiring video until waiting for the Games:P

Comment #2 - Posted by: J-F/20/155/5'9 at June 13, 2010 5:10 PM

Awesome video!!!

Comment #3 - Posted by: Lil J at June 13, 2010 5:12 PM

Whoa! I remember a similar workout from 2 years ago when I started CrossFit: 3 rounds of 500m row and 30 reps of bodyweight benchpress. I finished it after an hour and a half with frequent rests. It's cool to think back to then and recognize how far I've come.

Comment #4 - Posted by: Archon at June 13, 2010 5:19 PM

Thanks to all the trainers at the Milwaukee Cert. I learned a ton from you all.
You guys have redefined my love for CrossFit!
Get it, Spread it, Love it!!!

Comment #5 - Posted by: Doreen Krauske at June 13, 2010 5:41 PM

I would love to who these people are....the ones that say "this is NOT a test of fitness"...that "there are people fitter"....HA!

Comment #6 - Posted by: Matthew Summers, Syd at June 13, 2010 5:43 PM

Congrats to all the participants and the newest Level 1 Certified Trainers who attended the certification in Milwaukee. Todd and crew, you guys are definitely pros., and top-of-the-line trainers. Way to represent CF-Milwaukee.

Comment #7 - Posted by: AndyxKauth at June 13, 2010 5:52 PM

congrats to all who just finished in Milwaukee. Todd, both Joes, KJ, (forgot 1) you guys are great. The cert is wirth every penny. Thank, now I know what an intense workout is!

Comment #8 - Posted by: michael keas at June 13, 2010 6:03 PM

Great video! Gives me goosebumps. So excited for the games.

Comment #9 - Posted by: Clark M/28/6'8"/220 at June 13, 2010 6:05 PM

got my level 1 cert about a month ago. Looking at the picture, and subsequent cert pics, makes me wonder just how many level 1 trainers are out there. Didn't Gladwell point out that tipping point is like 13%. Maybe we're not there yet but it seems inevitable......

Comment #10 - Posted by: Justin at June 13, 2010 6:07 PM

Wow... got this to look forward to after work tomorrow.... Oh Crossfit, how I hate to love you.... or is it love to hate you?!

Comment #11 - Posted by: Kevin M/27/5'10/180 at June 13, 2010 6:25 PM

I can't bench 178. can hardly bench 135.

Comment #12 - Posted by: Andy at June 13, 2010 6:25 PM

Big thanks to the CF Trainers at the first ever Miami CF Level 1 Cert. We all learned a ton from you guys and we hope to see you all down here soon! You know you are all welcome at CrossFit Kingdom. :)

Comment #13 - Posted by: Marli DeLeon at June 13, 2010 6:29 PM

Santa Clara Level 1 Cert: Thanks to the trainers Adrian et al. Special thanks to box-owner Jason for hosting. Kudos to all the trainers, especially those who almost immediately saw during Fran that my previous nine-months Crossfit @ 24 without intensity meant I should have chosen a much, much lighter load. My lower back is grateful albeit still sore. Although disappointed with the LARGE attendance; I was VERY IMPRESSED with the LARGE number of trainers there to supervise.

CAUTION: Going to your first cert after months of individual crossfit at a globo-gym without intensity? Scale your cert workout by half or more.

Comment #14 - Posted by: Luke Mullen at June 13, 2010 6:46 PM

This one is right up my alley! Can't wait to give this a go.

Comment #15 - Posted by: Jim Colby 49/5'9"/187# at June 13, 2010 6:47 PM

Just returned from the L1 cert at CF Milwaukee. Ryan was a great host. I can't say enough about the training staff that worked with Todd. Everyone was awesome and supremely knowledgeable. Thank you for an intense yet enjoyable experience.

Comment #16 - Posted by: john poulos at June 13, 2010 6:47 PM

Wow! When bench press shows up, it shows up with a vengeance!

Comment #17 - Posted by: Shane at June 13, 2010 6:55 PM

YES!! Looking forward to this!

Comment #18 - Posted by: MTR/m/168/5'9" at June 13, 2010 7:19 PM

Back to the boat and this is the first WOD, WoW this is going to burn at 220 body weight.
3 2 1 GO

Comment #19 - Posted by: deathdealer at June 13, 2010 7:39 PM

Sounds awesome! Wish our classes were 90 minutes insead of 60 b/c that's how long this is going to take me at 205#

Had an awesome LV 1 Cert this week. Chuck and his crew were amazing. I learned a ton of stuff to help the good folks at Wright-Patterson AFB reach a whole new level of fitness. Thanks guys!

Comment #20 - Posted by: Hugh Daddy at June 13, 2010 7:40 PM

Good to see a bench press in there. There needs to be more horizontal strength movements. Pushups (maybe dips) and C2 rowing doesn't cut it compared to pullups and all the overhead work.

Comment #21 - Posted by: Nate at June 13, 2010 7:41 PM

Santa Clara Level 1 Cert was Awesome

Adrian, Jason, Rory, Nadia, Austin, Hollis, et al were super cool and helpful

Adrian says this was the largest cert thus far (in terms of people) and it was still great and very well run

Jason's new box is badass

Comment #22 - Posted by: Max Lambert at June 13, 2010 8:06 PM

Crossfit Sri Ram Ashram, India

Arvind BW 63kg
29:29 50kg bench press

Bachendra BW 65kg
24:56 60kg bench press

Ravi BW 65kg
22:18 40kg bench press

Gautam BW 60kg
24:34 40kg bench press

Comment #23 - Posted by: rashmi at June 13, 2010 8:19 PM

A Great Big THANK YOU to Pat and the Crossfit trainers at the Miami Level One Certification for their generosity and their knowledge this weekend. Got my cert. and my long awaited kipping pullup.Every time I do Fran I will fondly think of you all and smile(before the pain sets in).Also thank you to Vidal and Crossfit Kingdom for hosting the event. Hope to get back down there
soon to train with you guys.

Comment #24 - Posted by: Melissa at June 13, 2010 8:19 PM

haha Tucker:... "top 8 teams will go to the L.A. center at the Home Depot". its all good

Comment #25 - Posted by: brian at June 13, 2010 8:28 PM

Don't have a row or bench so I checked out the workouts and picked Eva using 28kg KBS and ring pull-ups (don't have a pull-up bar)it took for ever 57:30, Can anybody tell me what 1 X pood= in kg ???

Comment #26 - Posted by: Michael Ramsden at June 13, 2010 8:41 PM

I just did that hip flexor stretch that Kelly demonstrated on the chair in the corner between my floor and the wall. It feels as if someone has pressed a button to instantly give me uninhibited ROM in my squat.

Comment #27 - Posted by: patrick l bateman at June 13, 2010 9:02 PM

30/M/5'10/ 138

Aimimg for Under 20 Minutes as RX'D, will scale up to 140, 145 and or 150, BRING IT COACH!

SANTI

Comment #28 - Posted by: SANTI at June 13, 2010 9:37 PM

Level 1 Cert at Santa Clara rocked...

Thanks to Adrian, Nadia, Rory, Dave, Hollis, and especially Jason for hosting and making us feel so welcome...

As usually happens, I found out that my lifts need dramatic improvement...oh well, guess there's more work to come.

Special thanks to Dave for coaching me to my first ever muscle-up...dude you rock!!

Josh

Comment #29 - Posted by: controlfreak at June 13, 2010 9:49 PM

I don't have a row machine that counts meters what can I do? It just has a weight

Comment #30 - Posted by: Sam at June 13, 2010 9:49 PM

Thanks soo much to the incredible trainers at the Santa Clara Level 1 Trianing! I've never felt as inspired as I do after this weekend(esp. after Nadia performed each type of pull up with such ease)! The training was extremely well organized, instructional, and FUN!!! Being new to Crossfit, and feeling so welcomed into the "Crossfit Family" made my little heart go pitter-patter :). Thanks again and good luck to all my fellow Level 1 Trainers!

P.S. My new definition of "functional training," is working out with a weight plate in a baby seat while being blind folded ;)

Comment #31 - Posted by: Lindsay Ashton at June 13, 2010 10:09 PM

new crossfitter here

I don't have a rower and have heard about the SDHP 45# sub, but I'm not sure how good that is. Any thoughts would help.

I'm coming from a Muscle and Fitness training style and am trying to understand Crossfit.

Thanks!

Comment #32 - Posted by: playhard at June 13, 2010 10:31 PM

Hmm, at 200 pounds BW, I think I need to loose some weight before I can pull this one of... Ohh, and of course, work harder...

Comment #33 - Posted by: Buuyuu at June 13, 2010 11:56 PM

Al Udeid

So yesterday I made up for missing Friday's WOD -

15 Rounds - 17:42
5 pull ups
15 Push ups
15 squats

Didn't realize until after I took a look at the times that it called for 10 push ups not 15. I would like to think that this increased my time by at least 2 minutes. I will have to try it again another day. Should be an interesting WOD today with all those push up yesterday.

Comment #34 - Posted by: George Myers at June 14, 2010 12:55 AM

29/m/78kg

27:55

80kg for first 10 BP, 60kg for second 10 BP, 70kg thereafter. Got kicked out of gym and didn't do last 10 BP

Comment #35 - Posted by: pz at June 14, 2010 1:52 AM

Just in case anyone else is wondering, pood is a unit of measure from Russia and kettlebells are traditionally Russian. The Russians don't use pood measurement anymore however the kettlebell is still referred to as pood measurement eg. 1 pood is approx...16.38kg therefore a 1pood kettlebell is 16kg, a 1.5pood is 24kg, and a 2pood is 32kg............that means Eva is one hard workout!!!

Comment #36 - Posted by: Michael Ramsden at June 14, 2010 2:10 AM

Level 1 Cert Hattiesburg. Thanks to all the trainers who led the level 1 course. Instruction was priceless. I learned much more about fitness this weekend than I ever expected. Trainers kept energy level super high despite the hot Mississippi weather. I'm more determined than ever to take my personal fitness level up another notch (or two). Fran really kicked my ass! Thanks guys!!!

Comment #37 - Posted by: Logan at June 14, 2010 2:57 AM

m/36yo/71"/235#

29:01

Comment #38 - Posted by: Gunny at June 14, 2010 2:57 AM

24:37

Comment #39 - Posted by: charbs m/25/190 at June 14, 2010 3:20 AM

Hello everyone,

I had a question. I was doing 225# squat cleans yesterday and for some reason now when I bend my neck down I have a minor ache in one of my neck muscles. I'm guessing this can be cause of bad technique although I don't struggle with the weight. Can it be anyting else and is there any way I can improve my techinque?

Thank you for your help,

Nicholas.

Comment #40 - Posted by: Nicholas C. at June 14, 2010 3:32 AM

#39 - take the olympic lifting cert. I did. It was worth every penny.

Comment #41 - Posted by: tooljunky m/29/5'11/180 at June 14, 2010 3:47 AM

For time:
Row 500 meters
1/2 body weight Bench press (50lb DBs), 30 reps
Row 1000 meters
1/2 body weight Bench press (50lb DBs), 20 reps
Row 2000 meters
1/2 body weight bench press (50lb DBs), 10 reps

tt = 23:30

Comment #42 - Posted by: fitz997 at June 14, 2010 3:54 AM

22:37 subbed SDHP's

Comment #43 - Posted by: Tyler Scott at June 14, 2010 4:20 AM

The cert. in Milwaukee was to say the least a mind blowing experience! Finest group of trainer/teachers I have ever come across, no B.S. Congrats to all that passed their certs.

Comment #44 - Posted by: Grant at June 14, 2010 4:22 AM

42/m/176cm/74kg

Row 500 meters
100 pound Shoulder press, 30 reps
Row 1000 meters
100 pound Shoulder press, 20 reps
Row 2000 meters
100 pound Shoulder press, 10 reps

26:37 (last time 95# SP and 45# SDHPs for rowing in 30:57)

Comment #45 - Posted by: Memuc at June 14, 2010 4:29 AM

23:39

Row 500 meters
135 lb Bench press, 30 reps
Row 1000 meters
115 lb Bench press, 20 reps
Row 2000 meters
135 lb Bench press, 10 reps

Comment #46 - Posted by: zach.welton at June 14, 2010 4:32 AM

Zach, I'm gonna give what you did a go.

Comment #47 - Posted by: Rob at June 14, 2010 4:44 AM

On paper, this looks like the 2nd hardest workout of the last 6 months..in a close 2nd to Eva. I have a feeling after actually doing it, it may reach #1. Ball buster.

Comment #48 - Posted by: JoeK at June 14, 2010 4:51 AM

26,24 at 77,5kg.

Comment #49 - Posted by: Jimmy at June 14, 2010 4:56 AM

went with 135 and probably should have gone with 155. Getting there. BW is 225. No way that would have worked.

21:27

Comment #50 - Posted by: charles.burrow at June 14, 2010 4:58 AM

thnx CrossFit Reston! grrreat cert this weekend! Learned a lot and I'm now very focused on form and tech with ALL the movements! makes a huge difference in the longhull! Big PR's ahead b/c of all your advise :)

Comment #51 - Posted by: Jen O at June 14, 2010 4:58 AM

Fantastic Level 1 at CrossFit Reston! I've been CrossFitting for nearly two years and after the cert I realized all the end result power I've been missing out on that minor changes to my form will produce.

I spent a long time pondering some improves for the course but I can't think of any! All the trainers were fantastic and the workouts were perfect.

Comment #52 - Posted by: Rob S at June 14, 2010 5:20 AM

M/32/189cm/108kg

row 500m - 1:38
bench 110kg 22reps, 90kg 8reps
row 1000m - 3:51
bench 90kg 14reps, 70kg 6 reps
row 2000m - 7:59
bench 90kg 4reps, 70kg 6 reps

tot:32:00

Think I would have gone faster if I didn't went so fast on the C2

Comment #53 - Posted by: Bugsy at June 14, 2010 5:20 AM

Wow. This should be fun.

Comment #54 - Posted by: Phil at June 14, 2010 5:30 AM

115lb bench press (~1/2 body weight)

25:15 (row splits: 1:41, 3:47, 7:51)

Comment #55 - Posted by: jeglit (m/38/6'4"/220) at June 14, 2010 5:45 AM

m/33/5'9"/175

135lb bench press.

29:56

Comment #56 - Posted by: elliott at June 14, 2010 5:50 AM

SDHP #45 50,100,200
BW BP

23:49

Comment #57 - Posted by: amped 35/M/190/6' at June 14, 2010 6:00 AM

20:45 subbed 80 lb row @ 10 rows = 100 meters.

Comment #58 - Posted by: Chad at June 14, 2010 6:01 AM

5'8"/160/40/Male
As rx'd
21:50

Comment #59 - Posted by: Darol at June 14, 2010 6:03 AM

A major thanks to Chuck, Joe and Karianne for an amazing cert last week at Crossfit Wright-Patterson! Can't believe how much I learned and how much more motivated I am to work hard everyday (I'm even started the Zone today - I've totally been brainwashed.).

Thanks again for your work and for inspiring me! And to those who came to WP from elsewhere... you guys were great!! You're welcome back any day :D

Comment #60 - Posted by: Leah at June 14, 2010 6:08 AM

M/27/6'1/212

As Rx'd (bench with 215)

19:52

Comment #61 - Posted by: Dan at June 14, 2010 6:09 AM

m/30/183cm/93kg
rx'd
32:34

(CrossFit Zurich, Switzerland)

Comment #62 - Posted by: Joe at June 14, 2010 6:10 AM

Thank you CrossFit! Thank you CrossFit Reston!! What an unbelievable weekend this was for me..The Level 1 Cert opened my eyes like a new born! There is SOOOO much information from theory to technique and the level of professionalism from ALL of the trainers/coaches/Jedi Masters is unmatched! I look forward to continuing on the CrossFit road and all that it has to offer. A GIANT THANK YOU!! to Joe, Lisa, Chriss, Andrea, Jeff, & Maggie...you guys are great trainers and even greater people! Also, thank you Jeff and Maggie for being great hosts and allowing us all to come.

Comment #63 - Posted by: Derek at June 14, 2010 6:15 AM

Thank you to the CF Trainers for putting together a great cert. Wish you well in your endeavors and hope to see you guys soon. You are always welcomed here in Miami at the CrossFit Kingdom.

Comment #64 - Posted by: Carlos Urriola at June 14, 2010 6:17 AM

32:15
35/m/190/67"

Bench 135lbs

Switched from bodybuilding to Crossfit. I didn't feel like I was getting the overall strength I want. We'll see. Any one else go from just lifting weights to Crossfit? What was your experience like?

Ander

Comment #65 - Posted by: Goldspeye at June 14, 2010 6:37 AM

23 minutes ; ring rows instead of bench press

Comment #66 - Posted by: winter at June 14, 2010 6:38 AM

For time: 32:32 as Rx'd
Row 500 meters
Body weight Bench press, 30 reps at 80kg
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Great follow up workout to yesterday.

Comment #67 - Posted by: FrankyTyler at June 14, 2010 6:44 AM

F/34/5'0"/108lbs

24:17 with 65lbs for bench press.

Comment #68 - Posted by: Nyree at June 14, 2010 6:46 AM

M/29/6'5"/228

24:59 with 135# subbed for BW.

3rd ever WOD.

Comment #69 - Posted by: luke_lehman at June 14, 2010 6:57 AM

31:52
225# Lockout benches

Comment #70 - Posted by: Linwood WRight at June 14, 2010 6:57 AM

M/40/175/6'

As Rx'd 22:09

Comment #71 - Posted by: Judd at June 14, 2010 6:58 AM

Been trying to follow the WOD's for the last week, using what equipment I can between the normal gym I go to at lunch, and the some kettlebells and weights I have at home. For this one I had to take only 1/4 of my body weigh to be able to do 10 reps the first time around. Only Crossfit box next to me is about 30 minutes drive, so not too practical for lunch time work outs. :(

Comment #72 - Posted by: Denis at June 14, 2010 7:07 AM

#66 Goldspeye

I have followed a Muscle and Fitness plan for a while and am switching to crossfit because I am joining the National Guard and later a police department. Crossfit is sure a lot different! I think the hardest thing is no rest periods and no time off between muscle groups for sometimes days at a time.

However, my transition is not as hard as it could be because I've always used lots of pushups, dips, pullups, and other natural exercises. The biggest difference is, again, having a workout that takes a max time of 30 min, and usually under 20.

But I'm really liking it!

Have fun and playhard

Comment #73 - Posted by: playhard at June 14, 2010 7:08 AM

30:51 as Rx'd

Comment #74 - Posted by: Nathan M/28/214/72 at June 14, 2010 7:11 AM

m/36/170

As rx'd- 43:58

Been a while since main site. Today was tough!

Comment #75 - Posted by: xcdc at June 14, 2010 7:16 AM

Beach wod
For time:
100 doubleunders
30 pullups
20 dumbbell squat cleans, 25lbs
10 hspus
100 doubleunders

11:07
Got 32 dus in row, new PR! :)

Comment #76 - Posted by: brittk at June 14, 2010 7:21 AM

30/M/5'10/ 138

AS RX'D

28:30

Scaled up 2 pounds OF Bench press for a total 140. Did a couple of reps with heavier weight.

Did this in my Garage, first round was the hardest one, Went a little cold, Did some pull ups, OHS, pass throughs, 1 x 500 ROw and Bench press with the bar before the WOD for Warm up. For the next time this WOD comes around, i would have to warm up with havier weight, I felt like i hit a wall in the first round, it took me almost 5 minutes in the Bench press to complete. Broke them down in 3s. Rows were not the fastest ones. second and third round of BPs broke them down into 5s they were easy to complete because the body was warm i think.

Nice WOD, Have a nice one everyone.

SANTI

Comment #77 - Posted by: SANTI at June 14, 2010 7:21 AM

I'm really impressed that she was doing her body weight for 30 reps on that first set. If she weighed only 100 pounds and was benching that for 30, then 20 then 10, that's impressive. And tonight I'm trying an 880 bench press. Last week I hit 860 and next week my goal I 900. And I was impressed.

Comment #78 - Posted by: Johnny at June 14, 2010 7:27 AM

A big thanks to the trainers who came down to Miami for the Level 1 cert(Pat, Justin, Ben, Heather, Nichole, Chris, Mike). We learned a ton from you guys and had a great time. Hope you enjoyed your time at Crossfit Kingdom. You're all welcome any time you come to Miami. Perhaps another cert class here when its not quite so hot? Good luck to Heather and Mike in the games.

Comment #79 - Posted by: Adam Parks at June 14, 2010 7:34 AM

Crossfit Level 1 Certification at Crossfit Reston was awesome! Big thank you to Chriss and Andrea (Trident Crossfit), Joe, Lisa (Crossfit Flagstaff). Special thanks to Jeff and Maggie from Crossfit Fairfax for hosting. Had a great time and learned so much. The level of professional instruction was tremendous. After two years of doing crossfit, I couldn't believe how improper was my technique. What a difference.

Comment #80 - Posted by: Andrew at June 14, 2010 7:41 AM

The CF Milwaukee Level 1 Cert was awesome! I learned SO much from the trainers. I want to thank all the trainers for exceeding my expectations and for a GREAT positive experience!

Comment #81 - Posted by: Jack at June 14, 2010 7:42 AM

F/34/5'3"/108 500 meter row 2:30/30 bench press 45lb 1000meter row 5:10/20 bench press 45lb 2000 meter row 10:30/10 bench press 45lb 22 minutes

Comment #82 - Posted by: Mindy S at June 14, 2010 7:44 AM

Ok this hurt and I couldn't even use BW for bench press. Used 155 lbs

31:15

Comment #83 - Posted by: JonathanA at June 14, 2010 7:52 AM

m/37/6'4"/265
scaled bp to 75% bw (205)
29:10

Comment #84 - Posted by: Josh O. at June 14, 2010 7:59 AM

Subbed 1 pood kettlebell SDHP for rows
1 pood x 50 SDHP
165 lbs x 30 bench press
1 pood x 100 SDHP
165 lbs x 20 bench press
1 pood x 200 SDHP
165 lbs x 10 bench press
27:50

Comment #85 - Posted by: Jason Crocker at June 14, 2010 8:09 AM

Finally, a WOD I can do, with weights, as Rx'd!

32:01

Whoop!

Comment #86 - Posted by: james.patrick [M/48/66"/135] at June 14, 2010 8:09 AM

M/28/6'0"/225lb

As RX'd 26:55

Been a while since I've done bench.

Comment #87 - Posted by: Muggs at June 14, 2010 8:14 AM

Today's WOD: 27 minutes

I can't bench my bodyweight. I started with 60 lb, then went up to 70lb and last round was 80 lbs.

Comment #88 - Posted by: Dena F/41/5'0"/125 at June 14, 2010 8:15 AM

My rowing times were
500m 2:23.3
1000m 4:59.6
2000m 10:26.1

Comment #89 - Posted by: Dena F/41/5'0"/125 at June 14, 2010 8:17 AM

M/32/180(today 95)/6'2"

22:36

r1 5:20
r2 7:32
r3 9:45

Comment #90 - Posted by: Rhett at June 14, 2010 8:18 AM

@Nicholas C.,

It could be an imbalance in strength among those many small muscles that make up your upper back, or you may have something a little out of alignement up there. I'd recommend that you find a good chiropractor and have them check you out.

Comment #91 - Posted by: ether at June 14, 2010 8:21 AM

38:04 rx'd

Comment #92 - Posted by: B-Mo 6', m,33,194 at June 14, 2010 8:29 AM

M/55/5'10/160

WOW!!!!
30:42

Comment #93 - Posted by: demps at June 14, 2010 8:30 AM

ran 3.3 miles- 26:54
50 sdhp's
30 reps of 210# bench press
100 sdhp's
20 reps of 210# bench press
200 sdhp's
12 reps of 210# bench press
time- 59:51
ran 2.2 miles- 17:30

Comment #94 - Posted by: mike/40/6'3"/210 at June 14, 2010 8:32 AM

HONEY BADGER!!

Comment #95 - Posted by: Memmnoch at June 14, 2010 8:33 AM

as rxd
27:09
m/43/200/6

Comment #96 - Posted by: nzingg at June 14, 2010 8:36 AM

Not a big fan of Bench Pressing because of some stuff I've read about how it can hurt your rotator cuff. Still need to learn more about it. I really appreciated the CF Journal article on Bench Pressing. Very open if people have studied this movement and how it affects the rotator cuff.

I subbed pushups with my 77# sister on my shoulders (my bodyweight is 152#). Also subbed SDHP @ 45#.

20:30

Comment #97 - Posted by: Josiah Ertz at June 14, 2010 8:37 AM

18min57 as rx'd

Comment #98 - Posted by: 11381/29/m/5'7/155 at June 14, 2010 8:38 AM

I'm a couple days behind in my posts, but wanted to congratulate Fit Mom on her latest milestone. Kim, you are an inspiration and I'm extremely happy for you. Keep up the fight.

Olive

(and all of you women over 40 - get your mamograms annually!)

Comment #99 - Posted by: Olive Oyl f/43/5'10"/150 at June 14, 2010 8:53 AM

Wow! Wasn't sure what to expect prior to the seminar but am totally blown away by the experience! Thanks CF Milwaukee for hosting the level 1 cert this weekend. And thanks especially to the HQ folks! You guys rock!

Comment #100 - Posted by: Caroline at June 14, 2010 8:54 AM

Anyone see ZombieFit? Looks familiar...

http://zombiefit.org/category/wod/

Comment #101 - Posted by: eMau Mau at June 14, 2010 8:58 AM

34:18

Comment #102 - Posted by: dubbs at June 14, 2010 9:03 AM

Thanks to the trainers at Level 1 cert in CFMilwaukee. The small group breakouts were far & away the most valuable portions for anyone who is looking to help/train others AND themselves. Seeing different trainer personalities & coaching styles really was important. Looking forward to using some drills I learned on myself next time I push press & snatch.

Comment #103 - Posted by: TP at June 14, 2010 9:05 AM

as rx'd
m/34/85kg/178cm
time:23:38

Comment #104 - Posted by: roee at June 14, 2010 9:07 AM

Thanks to all the coaches at the Level 1 Cert in Santa Clara this weekend! It was an absolutely AMAZING experience!!

Comment #105 - Posted by: Stacey at June 14, 2010 9:10 AM

what can i sub for row?

what are sdhps?

Comment #106 - Posted by: TNT at June 14, 2010 9:14 AM

24:15 as rx'd 165#bp

rows 500/1000/2000 1:54/4:10/8:10
BP 30/20/10 4:47/4:04/1:07

Comment #107 - Posted by: Jim D. 49/m/165/5'11" at June 14, 2010 9:21 AM

is there any substitute for rowing? I do not have access to a row machine at my gym. If anyone has any ideas, PLEASE email me!! PLEASE PLEASE PLEASE

Comment #108 - Posted by: KP at June 14, 2010 9:25 AM

#28 could someone please explain the stretch Kelly demonstrated, I have trouble with ROM on my squats. Thank you

Comment #109 - Posted by: Dan, 52 at June 14, 2010 9:30 AM

Thank you so much to all the trainers at the level one cert in Milwaukee. It was mind blowing how knowledgable you all were on everything. Very helpful to anyone who had questions and you can tell that you love what you do. It was a amazing experience that has furthered my passion with CrossFit. Good luck to you all in your futures. It was a pleasure being around a group of classy individuals. Good luck KJ at the games..kick some ass

Comment #110 - Posted by: Tom at June 14, 2010 9:30 AM

150# Bench Press, Rows to Rx'd.
21:09

Comment #111 - Posted by: newt66ssa at June 14, 2010 9:31 AM

28# Sorry I forgot to explain, I need the stretch in text, I have no sound on my computer.

Comment #112 - Posted by: Dan, 52 at June 14, 2010 9:32 AM

**Not as Rx'd**

Because of shoulder surgery and recommendation from surgeon (deals with many athletes at UCONN), and my PT I will most likely not bench again unless "forced" to in a CF competition.

Even with the 45# bar my healed shoulder barked at me when benching.

Subbed ring dips for bench press

TIME: 21:41

Comment #113 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at June 14, 2010 9:36 AM

As Rx'd (197 lbs)
32:35

Comment #114 - Posted by: LT TILL at June 14, 2010 9:39 AM

25:26 Rx

185 body weight

Comment #115 - Posted by: Richg at June 14, 2010 9:45 AM

BW 200lb
21.47(pr)

Comment #116 - Posted by: Jonblaze at June 14, 2010 9:52 AM

Subbed SDHP (50, 100, 200) for rowing, 30, 20, 10 175# BW: 28:01

I need to buy a concept 2 rower for our gym... it would be worth not doing the SDHP's!

Comment #117 - Posted by: BillB at June 14, 2010 9:53 AM

Ran about 36 minutes this morning

Did WOD as Rx'd
Bodyweight = 255#
Time = 25:50

Did 12 benchpress reps unbroken during 30, 10 unbroken during 20 and last 10 were unbroken

Comment #118 - Posted by: Tank M/36/5'11"/255 at June 14, 2010 9:54 AM

31:57 Rx'd

Comment #119 - Posted by: Zeb m/29/160/5'8" at June 14, 2010 10:01 AM

Attended the Miami Certification at CrossFit Kingdom this weekend. I would first like to extend a big thanks to Vidal and the crew at CF Kingdom for opening his doors to us, the place is amazing! Secondly, to Pat, Nicole, Mike G, Chris, Heather, and Justin you guys we the perfect mix of knowledgeable, entertaining, professional, and kind. Not to mention after watching you guys crush Mary midday in the South Florida sun ... You are all beasts! Thanks again, I had a blast!

Comment #120 - Posted by: Brian Brunette at June 14, 2010 10:05 AM

40/m/190
sub 90lb seated rows 50/100/200 reps

20:58

Comment #121 - Posted by: JackM at June 14, 2010 10:07 AM

45 # SDHP 50, 100, 200
175 first 20 then down to 155
wanted to be done before tomorrows WOD posted
my posterior chain called and said the engagement is off
we are no longer on speaking terms. After I made the trainer at my globo look at me funny ( I think she counted the second round of sdhp) practiced DU's got 5 in a row first time I could get my hands and feet to cooperate!

Comment #122 - Posted by: Jerry 35/6'0/175 at June 14, 2010 10:17 AM

As rx'd. Bench weight was 187.

Time...18:01

Comment #123 - Posted by: rob orlando at June 14, 2010 10:21 AM

Well bench was taken up by guys just stting around and looking real cool with 225 on the bench with their tight tee's. HA Had to use DB 70lbs.
45 reps/500 M
35 reps/1000M
25 reps/1500M
20 reps/2000M
22:30 I know a little slow but it was everyone's chest and arm day in the gym, so it was packed.

Comment #124 - Posted by: GingerPOWER at June 14, 2010 10:29 AM

31/m/235
32/f/160
Sub 45# & 15# SDHP for row (distance-m/10), sub push up for BP.

Comment #125 - Posted by: HT&C at June 14, 2010 10:35 AM

Did 75% 135lbs
21:59
Nice workout!

Comment #126 - Posted by: bird 45 y/o m 178 5'9" CF Level 1 Cert at June 14, 2010 10:37 AM

opps ...
C - 34:48
HT - 22:38

Comment #127 - Posted by: HT&C at June 14, 2010 10:37 AM

27:11
M/35/155/68"

Comment #128 - Posted by: Micheal at June 14, 2010 10:41 AM

25:36

F/25/135/65"

Comment #129 - Posted by: Amy at June 14, 2010 10:42 AM

24:01 as Rx'd.

Great workout...Just in case anyone was wondering how legit Rob Orlando is, check out comment #121. That is amazing! He's gonna be a contender for sure.

NEVER QUIT!

Comment #130 - Posted by: Dan Blackmon (M/36/5'10"/175lb) at June 14, 2010 10:52 AM

23:05

M/24/170/71"

30 @ 175lbs
20 @ 165lbs
10 @ 165lbs
Kept all rows under 2:00 per 500m

Comment #131 - Posted by: Brad at June 14, 2010 11:11 AM

26/m/5'11"/214
28:28

Comment #132 - Posted by: Nickosaurus at June 14, 2010 11:16 AM

Started with a 3.5 mile run, good warm-up.

BW 184, (Bench 185)

23:14

Probably could have had a better time but had to run through the gym and up 2 flights of stairs to get to the row machine. Good WOD.

Comment #133 - Posted by: Scott at June 14, 2010 11:19 AM

Like last time

28:15

Comment #134 - Posted by: Hale at June 14, 2010 11:22 AM

M 35/5'7"/130

Scaled to 1/2 BW bench: 21:12

Comment #135 - Posted by: Dan D at June 14, 2010 11:27 AM

M/28/172/67"

Subbed Row for #45 SDHP -No rower here :(
50 SDHP
175 BP 30
100 SDHP
175 BP 20
200 SDHP
175 BP 10


Comment #136 - Posted by: Carlos Cinco TM 223 at June 14, 2010 11:28 AM

my gym doesnt have a rowing machine. i weight 155. does anybody recommend me doing the weight machine with the row cables and weights as a sub? and how much should i set the weight?

Comment #137 - Posted by: hai tu at June 14, 2010 11:30 AM

Finished Level 1 Cert in Hattiesburg yesterday.. Awesome class learned a lot.. Thanks Chris, Meranda, and Russell for a Great class. Goodluck to yall in the future..

Comment #138 - Posted by: Cody Espinoza at June 14, 2010 11:38 AM

subbed 55# for the bench--wish I would have done more

19:20

Comment #139 - Posted by: Amykr F/38/5'9"/142 at June 14, 2010 11:39 AM

M/44/180#

As Rx'd. Bench 185# - 31:00

Comment #140 - Posted by: Alan at June 14, 2010 11:41 AM

Warm-up: Treadmill: 9mins

For time:
Run 500 meters (.31m)@8mph=2:25mins)
Bench press (185lbs), 20 reps
Run 1000 meters (.62m)@8mph=4:47mins)
Bench Press (185lbs),15 reps
Run 2000 meters (1.42m)@8mph=9:30mins)
Bench press (185lbs),10 reps

Time: 27:15mins

Comment #141 - Posted by: Bacon at June 14, 2010 11:51 AM

M/28/5'9/165#
Subed SDHP @ 45#
1 hour 5 minutes

Two skinned shins shaky legs a smile
Thanks crossfit for another humbling workout

Comment #142 - Posted by: David R at June 14, 2010 11:51 AM

CrossFit Milwaukee Level 1 Cert was a great experience. Thank you to Ryan for opening up his box, and a big thanks to Todd and his training crew for passing on their knowledge. Again, was a great experience and looking forward to helping others achieve a healthier life through CrossFit.

Comment #143 - Posted by: Kory Ryan at June 14, 2010 11:59 AM

CFWU x3

48:01
subbed 50/100/200 sdhp
135# bench

Bench took a long time. Rows went quick.

Comment #144 - Posted by: Matthew at June 14, 2010 11:59 AM

damn solid work Rob! beastie :)

- kris clever

Comment #145 - Posted by: cleverhandz at June 14, 2010 12:24 PM

34 yom 215 bwt

wod w/ running subbed
400m run
30 bwt bench presses
800m run
20 bwt bench presses
1600m run
10 bwt bench presses
time: 22:12

Comment #146 - Posted by: brian t at June 14, 2010 12:31 PM

Much respect to anyone doing this as rx'd!

Subbed 115 pound bench press (armpit not quite combat ready - now there's something you don't hear every day - plus my BP is not up to this anyway). Time 17:55. The rowing was way harder than I expected, really was out of gas during the 2k piece.

Buy in: back squat 3-3-3+ at 205-230-255(got 7 - pr).

Comment #147 - Posted by: Kamper M/45/200/74" at June 14, 2010 12:32 PM

M/30/5'9"/195

As rx'd (scale read 193lb this morning, bench presses were 195lb) - 22:22

Transition/walk from bench to rower and rower to bench was 30 seconds each way.

Comment #148 - Posted by: cnc at June 14, 2010 12:33 PM

32/m/5'10"/210

scaled bench press to 135lb

29:21

Comment #149 - Posted by: D Craig at June 14, 2010 12:34 PM

f/40/175/5'11"

We do not have a bench press bench and I do not have the ability to bench press 175# even if I had one.

We do have a CII, however so I did 500m/1000m/2000m rows with 30/20/10 pushups subbed for the bench press.

time: 17:52

average split on the total 3500m of rowing was 2:00.8

Whew!

Comment #150 - Posted by: JuliePlatt at June 14, 2010 12:35 PM

37/M/185lb/6'

26:19 as rx'ed (lost some time due to criss-crossing the globo box between the bench and the C2 - as well as waiting for folks to clear the bench)

Comment #151 - Posted by: bdiggle at June 14, 2010 12:37 PM

25:19 rx'd M 34 185. Lost a little time in the transition, pulling on and taking off weights/ running to rower.

Comment #152 - Posted by: Jdude at June 14, 2010 12:43 PM

36:40 135#

Comment #153 - Posted by: ccraft at June 14, 2010 12:52 PM

At the Milwaukee cert I was impressed by how graciously Todd spoke about athletes like elite power lifters and distance runners. He was full of respect for how difficult it is to excel as a "fringe" athlete while still recognizing the limits of the narrow and incomplete skill sets those sports develop.

Comment #154 - Posted by: David at June 14, 2010 1:04 PM

Thanks to all the trainers from this weekend's Level 1 cert in Miami. And thanks again to crossfit kingdom for hosting. Had an awesome time

Comment #155 - Posted by: Butch at June 14, 2010 1:09 PM

Did south central regional 4 wod

pack scaling
5 mu's
10 hspu
20 135 squat cleans
ran 550 m

10;45

Comment #156 - Posted by: Tooljunky m/28/175 at June 14, 2010 1:12 PM

38/215/6'4"

Subbed 170 lbs for bench press.

TT 22:38

Comment #157 - Posted by: Fletcher at June 14, 2010 1:15 PM

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

time 27:51

I'm slow on posting, work came up. Man and I'm just eating lunch, I couldn't eat earlier, I was gagging after the workout, Nothing came up thank God.

Shoulders are fried from all the sumos
First set of 50 in a row, well I didn't put the bar down, but I did slow to the end
Next 100 sunos in 25's but slower after 10 reps bad.
3rd set of 200reps were in 20's the first 100reps but was dragging bad getting 20 reps done so I dropped to 10 reps on the second 100reps.

Bench was first 10 reps then as many as I could get, mostly 3's and 4's, last set of 10 straight.

then after a few min to recover we decided to race to 100 reps of DU's that was a tough one after the workout, but it is good to test the DU abelity after the workout tird and fatigued.

Comment #158 - Posted by: NikNichols42yo 5'7'' 165lbs at June 14, 2010 1:17 PM

65lb bench press
27:17

Comment #159 - Posted by: em :) at June 14, 2010 1:20 PM

For time:
Row 500 meters - 1:51
Body weight Bench press, 30 reps
Row 1000 meters - 4:11
Body weight Bench press, 20 reps
Row 2000 meters - 8:36
Body weight Bench press, 10 reps

Used 160# for BP
18:48

Comment #160 - Posted by: ArcLite M/35/69/165 at June 14, 2010 1:22 PM

Todays WOD: 60 kgs benchpress (approx 90% of body weight) 24:04

Rested ten minutes then:

"Elizabeth"
Scaled down to 40 kgs on the cleans
7:52

Comment #161 - Posted by: EmilX 25/m/163Ibs/183cm at June 14, 2010 1:28 PM

For time:
Row 500 meters - 1:40
Body weight Bench press, 30 reps
Row 1000 meters - n/a
Body weight Bench press, 20 reps
Row 2000 meters - n/a
Body weight Bench press, 10 reps

Used 185# for BP
23:30

Comment #162 - Posted by: Justin E. M/22/65/165 at June 14, 2010 1:31 PM

Rx'd @ 165

19:30

Comment #163 - Posted by: tpd122/23/M/5'8"/164 at June 14, 2010 1:35 PM

subbed sdhp for row used 185 for bench
did 50 100 100 sdhp

18:39

m/31/180

Comment #164 - Posted by: TNT at June 14, 2010 1:44 PM

m/44/185

23:44

Comment #165 - Posted by: cosmo at June 14, 2010 1:50 PM

5'8 183lbs 27yo
BW Bench x30 @ 155lbs
x20 @ 155lbs
x10 @ 185
total - 23:30

Comment #166 - Posted by: Dez at June 14, 2010 1:52 PM

As rx´d with a BW of 78 KG (172 lbs) - total time - 23:48 . Regards from Portugal

Comment #167 - Posted by: Diogo Henriques at June 14, 2010 1:54 PM

m/168

as rx:(170# bench) 27:45 PR

*last time did in 54:03, PR by 26:18.

Comment #168 - Posted by: jnel at June 14, 2010 1:57 PM

Modified to a bit over half body weight (80 lbs) Also the C2 Rowing Machine is broken, so instead of doing meters, my 500m is about 1:45, so I did 2 minutes rowing, 4:30 rowing and 9:00 rowing.

Time: 22:36

Comment #169 - Posted by: Bryan Ohr at June 14, 2010 1:57 PM

Subbed 400m, 800m, and 1600m run for rows. Used iso-machine for bench press at 170lbs (highest setting).
19:00

Comment #170 - Posted by: ryan 6'/33/185 at June 14, 2010 2:01 PM

The L1 Cert in Miami this weekend was awesome! The HQ staff- Pat, Justin, Mike, Heather, Ben, Chris, & Nicole are top notch. I watch and read tons of CFJ posts and thought that this would just be a rehash of what I already knew. Couldn't have been more wrong, I never imagined I'd learn so much. The guys at CF Kingdom were great hosts. The experience was something I'd recommend to every Crossfitter.

Comment #171 - Posted by: Sammy D at June 14, 2010 2:01 PM

m/36/6'3"/205
As rx'd: 45:12

Well, that's a whole different kind of endurance. Didn't have a great time on this one, but nice to be able to bench my BW 60 times in a workout.

Comment #172 - Posted by: Shane at June 14, 2010 2:07 PM

Standard Monday rest. Probably see some version of this tomorrow.

Comment #173 - Posted by: bingo at June 14, 2010 2:07 PM

The level 1 cert class in Miami was AWESOME! Big thanks to Pat, Justin, Mike G, Chris, Ben, Heather and Nicole, you all gave us great tools to work with and were much help! Thank you Crossfit Kingdom for the use of the gym over the weekend, you guys definitly opened your doors to us all and treated us well! Looking forward to my next cert.

Comment #174 - Posted by: Steele at June 14, 2010 2:10 PM

F/5'7/140 95 ibs., 90 ibs., 90 ibs. maxed over body weight, but no way I could do 60 reps.

Comment #175 - Posted by: thelittleenginethatcould-but didnt at June 14, 2010 2:12 PM

jnel.. . #166

Great Job Man.

Comment #176 - Posted by: Tim Carr at June 14, 2010 2:15 PM

39.min 165 first 15 reps. rest wtih 155

Comment #177 - Posted by: RGD at June 14, 2010 2:19 PM

Scaled to 2/3rds body weight, 135#

34:40

Also squat 1RM 275#, 10# below PR

Comment #178 - Posted by: Latham Fell M/30/180 at June 14, 2010 2:23 PM

500 meter row (1:46) 1:46
30 155lb bench press (8,5,5,4,4,4) 4:42
1000 meter row (3:38) 4:03
20 155lb bench press (6,5,3,3,3) 4:08
2000 meter row (7:44) 8:10
10 155lb bench press (6,4) 1:18

24:07 06/14/2010
28:25 05/18/2009

Comment #179 - Posted by: johnathon in seattle 28/5'8/150 at June 14, 2010 2:29 PM

34/M/6'00/195

31:02

Scaled to 85% body weight (165#)

Previous was 40:04 at body weight (185#)

Comment #180 - Posted by: Dan D. at June 14, 2010 2:30 PM

As rxd 22:26
Male/28yr/5ft10"/187lbs
Preseason is all about crossfit now. Anyone in Aberdeen UK?

Comment #181 - Posted by: Robbie L at June 14, 2010 2:31 PM

SANTI'S Brother in law IAN, Body weight is 150, 25 Yrs, bench press with 135 pounds, ROWs as RX'D

time 28:20

IAN

Comment #182 - Posted by: IAN at June 14, 2010 2:39 PM

CG E-City CrossFit;
Leary(m/45/5'11/200)
32:55 as rx'd w/205lbs

Comment #183 - Posted by: Dan Leary at June 14, 2010 2:41 PM

M/255/39

.60 run/ 185 lb bench 30 reps
.80 run/ 185 lb bench 20 reps
1.25 run/ 185 lb bench 10 reps
Runs done on treadmill
37:54:14

Comment #184 - Posted by: tpdfish at June 14, 2010 2:43 PM

48.21

Comment #185 - Posted by: albino at June 14, 2010 2:46 PM

As requested. 24:42 @205.

Comment #186 - Posted by: Tony Messerschmidt at June 14, 2010 2:53 PM

M/40/5'8"/194

Row 500m 1:55
135lb bench x 30
Row 1000m 4:10
135lb bench x 20
Row 2000m 9:15
135 lb bench x 10

29:40

Comment #187 - Posted by: MattS at June 14, 2010 3:00 PM

18:59 @CrossFit Centrum, Stavanger-Norway
Train @Bootcamp, Iceland
BW 90kg

Comment #188 - Posted by: Omar Omar at June 14, 2010 3:07 PM

Right shoulder has a Torn rotator cuff; Surgery is in my near future
Row 5k 21:03
m/52/215

Comment #189 - Posted by: Pete In Sun City at June 14, 2010 3:26 PM

as Rx'ed

Row 500M -> 1:58
BW BP x 30 - first 19 unbroken
Row 1000M -> 4:19
BW BP x 20 - first 13 unbroken
Row 2000M -> 9:04
BW BP x 10 - unbroken

Total 25:17.

Comment #190 - Posted by: Kevin M/27/5'10/180 at June 14, 2010 3:33 PM

as Rx'ed

Row 500M -> 1:58
BW BP x 30 - first 19 unbroken
Row 1000M -> 4:19
BW BP x 20 - first 13 unbroken
Row 2000M -> 9:04
BW BP x 10 - unbroken

Total 25:17.

Probably about two minutes wasted due to crossing the gym to and from the bench & c2 (mini rest probably helped my times though....)

Comment #191 - Posted by: Kevin M/27/5'10/180 at June 14, 2010 3:34 PM

As r'xd

Body weight 72.5kg

Time 24:39

Rowing technique improving, although hard found things getting better towards end of last 2000m.
Couldn't keep up with Mat FF though, 2mins quicker.
Well done to everyone on the body fat challenge. My current body fat level sitting at 8.9%. Thanks Mat and Claire at Functfit, we all appreciate the time and effort you give us!

Comment #192 - Posted by: JonEl FunctFit at June 14, 2010 3:36 PM

Health & Sports Physiotherapy, Cardiff, Wales (UK)

Dan - 28 / 5'6'' / 80kg

#crossfit #WOD - Done!
Row 500m
80kg Bench x30
Row 1000m
80kg Bench x20
Row 2000m
80kg Bench x10.

Dan - 19mins 58secs.

Comment #193 - Posted by: Dan Jones at June 14, 2010 3:38 PM

50 SDLHP
30 Bench @190
800 Meter run
20 Bench @190
50 SDLHP Run 800 50 SDLHP
10 Bench @190

25:18

Comment #194 - Posted by: ferb44 at June 14, 2010 3:44 PM

For time:
Row 500 meters
Body weight Bench press, 30 reps(155lbs)
Row 1000 meters
Body weight Bench press, 20 reps(155lbs)
Row 2000 meters
Body weight Bench press, 10 reps(155lbs)

Time=19:47.4

Comment #195 - Posted by: Scott m/24/155/5'8" at June 14, 2010 3:46 PM

M/38/217 lbs/ 6'3"

Did 225 lb bench press (I'd rather go up in weight than do the math!)

Total Time: 29:45

Row 500m--1:21
BP 225 x 30
Row 1000m--3:45
BP 225 x 20
Row 2000m--7:41
BP 225 x 10

Comment #196 - Posted by: Andrew at June 14, 2010 3:50 PM

Mark
Scaled to 145 lbs
30:23

Comment #197 - Posted by: Mark & Theresa at June 14, 2010 3:53 PM

M/20/5'8/145
RX'd
Scaled up to 155lb bench press unbroken
26:31

Comment #198 - Posted by: Brandon at June 14, 2010 3:53 PM

24:27. 185 bench

Comment #199 - Posted by: therozfather. 31/M/197 at June 14, 2010 3:53 PM

F/26/140 lbs/ 5'5"

36:06

(65 lb bench press)

Comment #200 - Posted by: Erin at June 14, 2010 3:54 PM

18:10 @ 185lbs.

Comment #201 - Posted by: RyanRC187 at June 14, 2010 3:57 PM

As rx'd. 32:34

I had a long walk between the weight room and the cardio room (the C2 machine).

Comment #202 - Posted by: Tim_M_47_195 at June 14, 2010 3:59 PM

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Bench Press 45lbs x 5-5 95lbs x 5 135lbs x 3 155lbs x 2-2 175lbs x 1-1

As rx’d: 28:05
Foam roll after
Compared to 090518: 29:58

Comment #203 - Posted by: Sesoku at June 14, 2010 4:00 PM

As Rxd 185 lb bench press
fully completed in 17:45

Comment #204 - Posted by: Chris Pacheco at June 14, 2010 4:07 PM

M43/5'9"/160
Haven't done BP for along time so I subbed in 135#

21:00

Comment #205 - Posted by: Aaron at June 14, 2010 4:07 PM

35yo M 195 6'0"
Bench 195lb
SDHP 53lb KB 10 reps for every 100 meters

31 minutes

Comment #206 - Posted by: TMH at June 14, 2010 4:10 PM

Modified with push-ups due to lack of bench: (will be ordering a flat bench soon though)

Wife @ 135# - 21:25
Myself @ 195# - 17:11

Thanks for another brutal one!

Comment #207 - Posted by: Ross at June 14, 2010 4:12 PM

M/20/6'1/165

subbing sumo deadlift high pulls for row (50, 100, 200).

otherwise rx'd: 27:03

Comment #208 - Posted by: ericthered at June 14, 2010 4:16 PM

Forgot to add:

"B", 43:00. Scaled to 135# at bodyweight 165#.

Also "B" 1RM squat, 275#

Comment #209 - Posted by: Latham Fell M/30/180 at June 14, 2010 4:17 PM

As Rx'd : 28:40

Comment #210 - Posted by: J-F/20/155/5'9 at June 14, 2010 4:20 PM

Did 500m, 30@135lbs, 1000m, 20@135lbs, 2000, 10@135lbs. I had some spotting help but pretty much did it on my own. Thanks, Nick and thank you CROSSFIT.

Comment #211 - Posted by: Rob at June 14, 2010 4:21 PM

39M/5'10"/170#

W/U: bench press, 6x5 at 45-65-95-115-135-155#.

A Rx (w/170#): 29:42.

C/D: skipped.

Off PR by 2:39 (PR set w/165#). Bar-to-chest on each rep. Due to injuries and general fatigue, I said yesterday that I was going to ratchet down the intensity today. Didn't do it. You certainly wouldn't know that by today's time. :) This one is just difficult for me to go easy on and still do as as Rx'd. So maybe tomorrow. As for my miserable time, it's probably a combo of fatigue, yesterday's "Elizabeth," and the BP being one of many goats in my stable.

Comment #212 - Posted by: rjf (Since 07-20-07. WOD no. 796) at June 14, 2010 4:26 PM

28.12
BW=200lbs
used 155lbs for BP

Comment #213 - Posted by: Kyle A. at June 14, 2010 4:28 PM

bench press 55 pounds

32:42

Comment #214 - Posted by: rox at June 14, 2010 4:32 PM

BP @ 190 otherwise as rxd
22:01

M/36/187

Comment #215 - Posted by: AD in NC at June 14, 2010 4:32 PM


Row 500 meters (2:11)
1/2 Body weight Bench press, 30 reps(63lbs)
Row 1000 meters (4:48)
1/2 Body weight Bench press, 20 reps(63lbs)
Row 2000 meters (9:18)
1/2 Body weight Bench press, 10 reps(63lbs)

25:57

Comment #216 - Posted by: beemer (f/39/5'4"/125) at June 14, 2010 4:35 PM

M/37/5' 8"/150#

Used 155 lbs. for bench press

23:31

Comment #217 - Posted by: Richard at June 14, 2010 4:40 PM

Row 500
BP 95 x 30
Row 1000
BP 95 x 20
Row 2000
BP 135 x 10

Comment #218 - Posted by: Stratman M/51/5'8"/163 at June 14, 2010 4:41 PM

Scaled to 3/4 bodyweight bench:

~25:00

Fun WOD. The last two sets of rows were tough, I'm not sure what to improve next time. Maybe push a little harder on the earlier rows?

Comment #219 - Posted by: angstadt530 at June 14, 2010 4:48 PM

M/35/170

As rx'd

22mins

Comment #220 - Posted by: LMD_Mike at June 14, 2010 5:03 PM

what is best to sub for rows? sdhp?how many reps? cycling

Comment #221 - Posted by: RugbyGuard44 at June 14, 2010 5:05 PM

what is best to sub for rows? sdhp? how many reps? or cycling?

Comment #222 - Posted by: RugbyGuard44 at June 14, 2010 5:07 PM

f/34/192#
Row 500m
90# bench x30
row 10000m
bench press 90# x 20
row 2000m
bench press 90# x 10

Comment #223 - Posted by: Melanie Gutierrez at June 14, 2010 5:12 PM

23/M/5-9/163

Morning run: 4 miles @ 38:40

50 SDHPs (@ 45 pounds)
30 Bench Press (@ 165 pounds)
100 SDHPs (45)
20 Bench Press (165)
200 SDHPs (45)
10 Bench Press (165)
---23:35---

Comment #224 - Posted by: Brandon at June 14, 2010 5:16 PM

23/M/5-9/163

Morning run: 4 miles @ 38:40

50 SDHPs (@ 45 pounds)
30 Bench Press (@ 165 pounds)
100 SDHPs (45)
20 Bench Press (165)
200 SDHPs (45)
10 Bench Press (165)
---23:35---

Comment #225 - Posted by: Brandon at June 14, 2010 5:17 PM


subbed 150 for bp same as last time/missing part of right pec and delt bench difficult for me.

21:53 pr

Comment #226 - Posted by: Kevin McClellan 48/M/195 at June 14, 2010 5:18 PM

85% BW, 135#

28:37

Comment #227 - Posted by: Arseneault_957 at June 14, 2010 5:19 PM

m/29/6'5"/230

Used 165# for the bench press.

WOOOO

24:13

Comment #228 - Posted by: Justin at June 14, 2010 5:20 PM

M/26/140/5'11"
as rx'd 23:50

Comment #229 - Posted by: Jon at June 14, 2010 5:21 PM

21:33

subbed sdhp's for row and bench 185#

Comment #230 - Posted by: Tim S at June 14, 2010 5:25 PM

26/m/5'11"/175
as rx'd
36:58(PR)
BP sucked
rows: 1:58,4:04,8:24

Comment #231 - Posted by: justaman - liberty, sc at June 14, 2010 5:29 PM

39:09
Row 500 meters 1:52
210# Bench press, 30 reps 10,9,4,5,2
Row 1000 meters 17 min
210# Bench press, 20 reps 5,5,2,2,2,2,2
Row 2000 meters
Body weight Bench press, 10 reps 5,2,2,1

Comment #232 - Posted by: greg 6'3"/212/38 at June 14, 2010 5:29 PM

20:41 @ 155.

Comment #233 - Posted by: LA at June 14, 2010 5:34 PM

30:40 as Rx

Comment #234 - Posted by: Nick at June 14, 2010 5:37 PM

SDHP (45lb Bar) 50 Reps;
Bench Press 135lbs, 30 reps;
SDHP (45lb Bar) 100 Reps;
Bench Press 145lbs, 20 reps
SDHP (45lb Bar) 200 Reps;
Bench Press 165lbs, 10 reps.

Time: 32:20

Comment #235 - Posted by: Shawn Becker at June 14, 2010 5:37 PM

ugh!!
135# bench (first 11 reps @ 155#)
24:28

Comment #236 - Posted by: JLG - 48 / male / 5'10 / 170 at June 14, 2010 5:46 PM

M/30/5'10"/165lbs
as rx'd
21:10

Comment #237 - Posted by: Jim at June 14, 2010 5:48 PM

37:37

previous 33:10

Comment #238 - Posted by: Ticotexas M/40/69/150 at June 14, 2010 5:52 PM

couldn't do the bech so i had to double up on push ups. 25:37

Comment #239 - Posted by: ben at June 14, 2010 5:56 PM

10 on the bench machine, 24:23.

Comment #240 - Posted by: mikes at June 14, 2010 6:03 PM

M/155/5'5
as rx'd 22.55
Glad I've lost twenty pounds since January.

Comment #241 - Posted by: Dave at June 14, 2010 6:11 PM

32/M/142/5'7"
as rx'd 28:00
This WOD was insane, I almost puked at the end!

Comment #242 - Posted by: Schnee at June 14, 2010 6:18 PM

33m/5'8"/175
as rx'd

23:12

Comment #243 - Posted by: Chris McLendon at June 14, 2010 6:25 PM

Reston Cert: Joe Alexander led a fantastic cert. He really set the tone for the spirit and the science behind Crossfit. I would be hard-pressed to come up with ideas for significant improvement--there was an extraordinary amount of information and technique training that was squeezed into the time. Lisa, Jeff, Maggie, Chriss and Andrea all were very very strong. Congrats to all, and thank you.

Comment #244 - Posted by: Jeremy N. at June 14, 2010 6:29 PM

WOD

31.06

1st 7 b/p @b/w 75kg,3@70kg,rest @ 65kg,did bench and 15 round cindy yesterday,so was really stuffed wi the b/p,rowing was good,but as i started soooo late,gym was closing before i finished,but carried on as no-one came to close up,got another wod finally done before this,so time was really crap,there is something in what Tommy says about me being mad doin these crazy wods !

Comment #245 - Posted by: Pedro Barrera Scotland at June 14, 2010 6:30 PM

21:08 as r'xd(160lb.bench press,157lb.body weight)

Comment #246 - Posted by: TRIPKASE m/37/5'7/160 at June 14, 2010 6:30 PM

didnt complete all bench reps cuz lack of spotter
23-13-7
28:13

Comment #247 - Posted by: lil bos at June 14, 2010 6:39 PM

subbed SDHPs for row and scaled bench to 3/4 bodyweight

50 SDHP - 135# bench 30 reps
100 SDHP - 135# bench 20 reps
200 SDHP - 135# bench 10 reps

19:39

Comment #248 - Posted by: tdhalls at June 14, 2010 6:46 PM

28:51
second round I had to wait for about 3 mins for the bench press.
the last 2,000m was awful.

Comment #249 - Posted by: magnus 24/5'8"/155-160 at June 14, 2010 6:48 PM

M/22/5'10"/147
29:34

Comment #250 - Posted by: Dano at June 14, 2010 6:51 PM

f/28/5'7/124
75# bench
28:38

Comment #251 - Posted by: OFQ-MD at June 14, 2010 6:58 PM

24:50 last time 27:16

125lbs bench press

3 rounds:
dumbbell front squats 40's
pushup plus on Swiss ball

Comment #252 - Posted by: jc at June 14, 2010 6:58 PM

cfwu
2rds 15reps
back extensions
situps
squats
pullups -45
dips -45

500 meter row 1:58
185lb bench 30reps
1000 meter row 4:15
185lb bench 20reps
2000 meter row 8:58
185lb 10reps
39:10

Comment #253 - Posted by: Mike Farrell 58 5'10" 215 at June 14, 2010 7:01 PM

M/33/6'2/235
As Rx'd

25:20

Comment #254 - Posted by: Wayne at June 14, 2010 7:21 PM

27 min ,bench 1st 10 205 after 185
did heavy bench 1st

Comment #255 - Posted by: johnmc at June 14, 2010 7:26 PM

scaled bench
25, 15, 5 x 185lbs
row as rx'd

29:25

Comment #256 - Posted by: lk at June 14, 2010 7:29 PM

M/49/6'3"/195

34:47
scaled bench 155 lb.

Comment #257 - Posted by: JimL at June 14, 2010 7:33 PM

Wow! LOVE THAT TEASER VIDEO!

Comment #258 - Posted by: maribel-LaLanne Fitness at June 14, 2010 7:39 PM

24:50
scaled bence 185lbs

Comment #259 - Posted by: nanuuk 40/6'1"/225 at June 14, 2010 7:41 PM

24/m/165lbs/70"

SUB 50-100-200 sumo deadlift high pulls @ 95lb for row
30-20-10 reps of 165lb bench press

53:07 killer...

Comment #260 - Posted by: Eric-Clint, Texas at June 14, 2010 7:51 PM

M/44/6'1/225 19:50

Comment #261 - Posted by: Jake at June 14, 2010 7:53 PM

Used 72.5 lbs for bench (I'll blame that on my spotter- thought I had 75.)

25:55

Comment #262 - Posted by: Thinlizzie at June 14, 2010 7:54 PM

2 hr hike up Flat Top mountain, near Anchorage, AK. 1,300' elevation gain, 3 mile rd trip. Amazingly, I'll be sore tomorrow. Gorgeous.

Comment #263 - Posted by: mas 53/155/m at June 14, 2010 7:57 PM

Approx 28:00:

55lb dumbell bench @ 30 reps
Row 500 meters
55lb dumbell bench @ 20 reps
Row 1000 meters
60lb dumbell bench @ 10 reps
Row 2000 meters

next time use heavier weight. barbell bench was in use. started with bench because rower was in use.

Comment #264 - Posted by: Doss at June 14, 2010 8:00 PM

m/27/5'8"/140

Rx'd - 22:35

Comment #265 - Posted by: Townsend at June 14, 2010 8:06 PM

36.13 My bench press needs lots of work. Broken sets is an understatement

Comment #266 - Posted by: Phil C 49/m/160 at June 14, 2010 8:08 PM

28:37 on a Hammer Strength style chest press

M/34/70"/197

Comment #267 - Posted by: SSG Jason White, U.S. Cavalry at June 14, 2010 8:18 PM

53 minutes
1st round
row 1:53
165lb bench x 1
155 x 1
135 x 1
95 x 27

2nd
3:43
95lb bench

3rd
8:53
135 bench

Comment #268 - Posted by: JoshuaM M/28/73"/165# 100210 at June 14, 2010 8:41 PM

50 sdlhp
bodyweight bench (175) x30
100 sdlhp
155 lb bench x20
200 sdlhp
135 lb bench x10

32:24

Comment #269 - Posted by: Jean-Paul Lara (26/m/5'10/174) at June 14, 2010 8:57 PM

Did this after deadlifts from last week starting an awkward rotation bc my work schedule sucks but it may improve my endurance I'll be doing 2 wods a day in between my 24 hr shifts during which will be my rest days...anyways damper @5 45# db's = 27.00.6 very fun

Comment #270 - Posted by: Cphil24m/157#/5'9" at June 14, 2010 9:00 PM

230 lb male

1st round @230lbs and struggled.
Scaled back to 135.

25:27

Next time, begin BP at 200lbs. Ideal weight?

Comment #271 - Posted by: Tony C at June 14, 2010 9:05 PM

M 225/6'3

subbed cycling for rowing, 500,1000,2000m.
14:28

Comment #272 - Posted by: Rugbyguard44 at June 14, 2010 9:07 PM

M/22/200/69"

23:59 as rx'd

Comment #273 - Posted by: Todd Carlson at June 14, 2010 9:16 PM

Had to sub SDHP's for rowing. 225# for bench press.

45:57. Had to really let my arms rest between benches. Normally only do 185# on bench press.

Comment #274 - Posted by: Chris G. 43/6'1"/230 at June 14, 2010 9:16 PM

21:39. Subbed elevated leg pushups for bench.

Comment #275 - Posted by: Adam M. at June 14, 2010 9:17 PM

Subbed w/ 135lb BP and 50-100-200 SDHP

39:50

Can't wait to do this again.

Comment #276 - Posted by: Allan Jackman at June 14, 2010 9:41 PM

subbed with 50, 100, 200 SDHP for Row, 24kg(53lb) kettlebell

43:30

Comment #277 - Posted by: do1 m/31/5'11"/160 at June 14, 2010 9:42 PM

1st time doing this WOD. Scaled to 190#. Didn't know if I could finish with BW. Sets of 5 mostly. 27:47 Last 2k row was no fun.

Comment #278 - Posted by: jeffc m/53/215/6'0" at June 14, 2010 9:54 PM

19:54

* No rower, subbed Runs - 400m/800m/1600m
* BW Bench - 170# (30/20/10)

Comment #279 - Posted by: MarcusG 5'9" 170 at June 14, 2010 10:09 PM

11:08

75 lb bench
C2 out of batt so 1:10, 2:15, 5:00 for rows

Comment #280 - Posted by: rawhide at June 14, 2010 10:58 PM


40:06

Body weight - 218

Bench Press - 205

Did this before breakfast, had very little energy.
Bench press was mostly in sets of 5/6 reps.

Comment #281 - Posted by: Irish Tom at June 14, 2010 11:17 PM

Al Udeid

For time:
Sumo deadlift highpull 20#, 50 reps
Body weight Bench press, 30 reps
SDLHP 20#, 100 reps
Body weight Bench press, 20 reps
SDLHP 20#, 200 reps
Body weight Bench press, 10 reps

Adam - 29:45
TD - 34:00

Comment #282 - Posted by: AdamL at June 14, 2010 11:54 PM

27:58

I weigh 153, but scaled down the bench to 105, not the time I was looking for, but a great return to Crossfit!

Comment #283 - Posted by: Fido at June 15, 2010 12:26 AM

28:35

225# bench

Comment #284 - Posted by: Frank H at June 15, 2010 12:28 AM

cfwu,135x10 bp

as rx'd 29'18" with 165# BP
lost rep 10 of 10 and had to re-rack.
damper at 4

Comment #285 - Posted by: Tim 33/5' 10/ 165 at June 15, 2010 12:29 AM

M/27/5'7"/75kg

Buttercups

25 SDHP
20 1/2 BW Bench Press
50 SDHP
10 1/2 BW Bench Press
100 SDHP
5 1/2 BW Bench Press

Time: 12:43

Comment #286 - Posted by: Olen Gifford at June 15, 2010 1:02 AM

Me 45Kg bench 16:24
James 45Kg bench 21:36

Not a C2 rower.

Comment #287 - Posted by: Optimistic Dan at June 15, 2010 1:31 AM

Deployed to Iraq. We have no rower so we subbed for SDHP 45 lbs bar. WOD 29:23 50 SDHP, 30x 165 bench, 100 SDHP 20x 175 bench, 200 SDHP 10x 175 Bench.

Comment #288 - Posted by: Josh Adkins at June 15, 2010 1:54 AM

Modified it a bit bc i was tired and had work contraints.. gotta make those tests for the kids!

70kg bench press

Row 500 meters
Body weight Bench press, 30 reps
Row 750 meters
Body weight Bench press, 20 reps
Row 500 meters
Body weight Bench press, 10 reps

16:13

m24/6'1"/163 lbs

Comment #289 - Posted by: Danny G at June 15, 2010 2:01 AM

Time: 24:49
Scaled the bench to 185
body weight 202
I don't have a rower so I ran.
400, 800, then mile.

Comment #290 - Posted by: Chris W at June 15, 2010 4:11 AM

Time: 24:49
Body weight 202
Bench 185
I do not have a rower so I ran instead.
400, 800, then mile.

Comment #291 - Posted by: Chris W at June 15, 2010 4:13 AM

Tim:
Not as RX'd-
No rower (yet) 500 m run 1:57
165 first 7 reps, then 155 for next 23: 12:32
1000m run 3:43.7
145 lbs for 20 (5:21)
2000m run 8:07.7
155 for 10 (1:26)
Time: 33:09

Shara/30/F/68/138
500m run 2:31.7
75 lbs for 3 then 65 for rest (7:49)
1000m run 5:36.2
65 for 20 (4:50)
2000m run 10:49.8 (PR- best run ever!)
65 for 10
Time: 33:03

Outstanding day,
Cheers from Bangkok
Tim

Comment #292 - Posted by: Tim/35/M/70/172 at June 15, 2010 4:23 AM

as rx'd

19:02

Comment #293 - Posted by: joecam 35/M/190 at June 15, 2010 4:39 AM

3 mile run
21:47
then
30 Bench Press
155#
then
10 K's to E's

Comment #294 - Posted by: dyagg at June 15, 2010 4:46 AM

Chris, Miranda, and Ross: Is it hot in here? A true learning experience. Thanks for everything y'all. Doc

Comment #295 - Posted by: Doc at June 15, 2010 4:59 AM

2010-06-15: 28:41@8:06,9:58,10:36.

Comment #296 - Posted by: gs at June 15, 2010 5:15 AM

23:04
as rx'd

Comment #297 - Posted by: Repto M/39/5'11''/230 at June 15, 2010 5:45 AM

36:07

SDHP/225/225/135

Comment #298 - Posted by: JerryM M/38/255/6'2 at June 15, 2010 6:06 AM

Rx'ed Time 26:01

Comment #299 - Posted by: stryder9 M/36/5'8"/155# at June 15, 2010 6:25 AM

kick up wod....
row 500
bench 50lb db 30 rep
row 1000 km
bench 60 db 20 reps
row 2000
bench 70 db 10 reps
time:23.29 MIN
CANT WAIT FOR TOMRROW

Comment #300 - Posted by: cory-jeremy at June 15, 2010 6:33 AM

Scaled BP to 73% body weight, or 135 lbs.

20:56

Should have done more weight. Was actually pretty surprised at how many reps I could do.

Comment #301 - Posted by: Adam A. at June 15, 2010 6:59 AM

00:26:59.6

scaleing:
round 1: 95# bench press
round 2: 95# inclined bench press (globogym was busy)
round 3: 115# bench press, requiring a spot on reps 9 and 10

m/32/201.0#/5'11.5"/does anyone know a good mechanic in DFW,TX?

Comment #302 - Posted by: Pope at June 15, 2010 7:20 AM

As rx'd

25:15.72

Comment #303 - Posted by: Brad male/39/5;9"/160 at June 15, 2010 7:28 AM

Rx'd

25:15.72

Comment #304 - Posted by: Brad male/39/5'9"/160 at June 15, 2010 7:29 AM

no erg or bench, 95degrees and full humidity...

ran 1/4mi
30 SDLHP 65lbs
30 pushups
ran 1/2mi
20 SDLHP 65lbs
20 pushups
ran 1 mi
10 SDLHP 65lbs
10 pushups

26:25

Comment #305 - Posted by: Blatz/32/M/6'3"/226lbs at June 15, 2010 7:44 AM

As Rx'd - 22:59

Comment #306 - Posted by: LaneP at June 15, 2010 7:46 AM

26:19
Had to sub Nautilus @ 150# (no C2 in the freeweight gym).

Comment #307 - Posted by: John m/41/68"/165 at June 15, 2010 7:53 AM

m/37/5'11/215

28:54

Used 205# for BP

Comment #308 - Posted by: Keith M at June 15, 2010 8:12 AM

Had a phenomenal time at the level 1 cert in Milwaukee. Learned WAY more than I even expected I would, the trainers were excellent in their knowledge and teaching cues. Special thanks to Todd, KJ, Doug, Joe and Joe for providing all of us with such a great learning experience. I look forward to using my level 1 knowledge to help others through CrossFit. -it's not just exercise, it's a way of life-

Comment #309 - Posted by: Korey A. at June 15, 2010 9:09 AM

rx'd
27:15
#205 bp heavily broken

Comment #310 - Posted by: m/45/200/69" chris bham at June 15, 2010 9:13 AM


28:54

M/6'0"/190#

Comment #311 - Posted by: Nicolas C. at June 15, 2010 9:33 AM

Still doing basic conditioning prior to starting the WODs posted, and I'm seeing the changes already. I did CF warmup followed by 15, 12, 9 of 65# presses and 30# DB/KB swings w/ 200 M runs. Finished in 7:31, last week I did the same workout in 8:27.

Time to start working on more skills and WODs in a month or so.

Comment #312 - Posted by: spkchem (m 42/6'2"/279 - CF DOB 100414) at June 15, 2010 9:36 AM

M/50/153/1-1-06

Pushups instead of bench; same as prev.

20:37

Rusty chain on Globo C2 took a lot of the fun out of it.

Comment #313 - Posted by: bingo at June 15, 2010 9:46 AM

34:53

Did the rowing as rx'd but it's been so long since I did any bench presses that I felt weak doing them...started out with 185 for the first 10 and then went down in weight from there...I think I did the last set with about 155 and the second set with about 165

Still a good workout but it's been about 3 months or so since I did a bench press

Comment #314 - Posted by: Cleveland at June 15, 2010 10:02 AM

Not unhappy with this, though my bench press is not as strong as I wish it were.

Pack Scaling (Brand X):
For time
Row 500 meters
1/2 body weight Bench press, 30 reps
Row 1000 meters
1/2 body weight Bench press, 20 reps
Row 2000 meters
1/2 body weight bench press, 10 reps

22:49

Rows: 2:07 / 4:17 / 8:48
BP: 15,7,8 / 13,5,2 / 10

Comment #315 - Posted by: LauraR at June 15, 2010 10:13 AM

25:52 Rx'd with BW bench at 225#.

The bench didnt bother me as much as that last 2k row did, geesh i felt so gassed!!

Comment #316 - Posted by: EH at June 15, 2010 10:39 AM

27:31

Comment #317 - Posted by: John, 20/205lbs/6'2'' at June 15, 2010 10:44 AM

Shoulder hurting, so brought bench down to #145 and doubled reps.
500M Row
Bench Press: 145# 60 Reps
1000M Row
Bench Press: 145# 40 Reps
2000M Row
Bench Press: 145# 20 Reps
24:13
I liked this workout. Good mix of pulling and pressing.

Comment #318 - Posted by: SeanW 32/m/5'11/225 at June 15, 2010 11:40 AM

Have been working out for a while now, but this was the first time trying a crossfit work out.

Rows: 1:49 / 3:41 / 7:15
BP: 30, 20, 10
Weigh just over 180 and used 185
Total time to complete 18:21

Comment #319 - Posted by: Chris at June 15, 2010 11:41 AM

19:24 as rx'd, 87kg bench press, pr by 10 seconds

Comment #320 - Posted by: Jaakko Linko at June 15, 2010 11:50 AM

M/32/5'9"/150

No rowing machine, so subbed 400, 800, 1600m runs. Subbed 135lbs bench press (90% bodyweight).

29:15

Comment #321 - Posted by: Antun Karlovac at June 15, 2010 11:59 AM

M/50/6'3"/165

23:45
Bench Press scaled to 125#. I'm old and weak... but getting stronger.
Semper Fi.

Comment #322 - Posted by: Major Dad at June 15, 2010 12:46 PM

22:30

Bench Press scaled to 135#. I'm pretty new to Crossfit (only about 2 weeks so far) so I wasn't sure how far to scale down Bench. I'm 180 pounds, so I probably should have been in the 155# area if I wasn't going to do it as rx'd.

Comment #323 - Posted by: Jim M/25/5'10"/185 at June 15, 2010 1:01 PM

M/28/5'5/160

17:42 Rx'd

2k row was ruff!

Comment #324 - Posted by: james at June 15, 2010 1:13 PM

m/31/184

18:13

Bench: Pack (1/2 body weight, 90#) 30x,25x,20x

Comment #325 - Posted by: JMD at June 15, 2010 1:40 PM

Weight = 151.5

47:04
50 x SDHP 42#
9 x Bench 155#, 11 x 140#, 14:36
100 x SDHP 42#
20 x 140#, 17:14
200 x SDHP 42#
10 x 140#, 15:13

My bench press is weak, I spend much too long benching. Chest is so sore I can barely reach across and grab my other shoulder.

Comment #326 - Posted by: FinnishCraig m/22/5'8"/152 at June 15, 2010 1:42 PM

17:58 RXd

Good WOD...first time.
Rob O. only weighs 187??? He looks like a beast.

M/40/180/5'10"

Comment #327 - Posted by: jayhawkcf at June 15, 2010 2:00 PM

m/38/76/215

BP at 160# (75% of BW)

28:50

Rows 1:42/3:36/7:30

Comment #328 - Posted by: Chas at June 15, 2010 2:58 PM

Really slacked on the 2k and I don't remember the individual split times after the first 500m (2:08.4).

65# on bench, about 26:00 altogether.

Comment #329 - Posted by: Elise at June 15, 2010 3:01 PM

22:53 as RX'ed

Comment #330 - Posted by: Hunter at June 15, 2010 3:27 PM

Scaled to 135lb bench (~165 BW), sub'd 10-20-30 burpees for rows.
14:35
garage, ~90F
Day 1 BFM camp

Comment #331 - Posted by: Ajax at June 15, 2010 3:39 PM

17'30" as RX'd
M/27/6'1"/190lbs

Comment #332 - Posted by: J. Soltau at June 15, 2010 3:39 PM

Appx 30 minutes, wasn't quite going for time because my friend and I were spotting each other. Fun WOD! Pretty strenuous!

For the second WOD today, 20-15-10-10 x 80# curls, then ran 2 miles in 14:05, then some 10# weighted inclined sit-ups. Trying to break in some new running shoes - still have slight shin splint-y feel from using worn out ones though. Anybody with advice on shin splints please email me or shoot a msg here. Thanks! Have a great day everybody.

Comment #333 - Posted by: Slav 22/m/5'8"/155 at June 15, 2010 3:57 PM

23:36 as RX'ed

Comment #334 - Posted by: Luke/m/30/185/5'9" at June 15, 2010 4:21 PM

m/51/162
50sdhp
30 bp @165 broken
100sdhp
20 bp@165 broken
stopped rotatorcuff quit. 27 min

Comment #335 - Posted by: David Lingle at June 15, 2010 4:44 PM

My first ever as Rx'd

m/23/6'1/235lbs

31:30

Comment #336 - Posted by: Chris at June 15, 2010 4:47 PM

m/181/29/69"

185lbs BP 30 reps
500m Row
185lbs BP 20 reps
50 GH SU
20 minutes

Ran out of time on lunch break.

Comment #337 - Posted by: Matt_Joyner81 at June 15, 2010 5:16 PM

6x2:00/1:00 (2.08)
30:00 Rest
WOD (w/200# and :30 jog to bench)
21:16

Comment #338 - Posted by: Josh M/35/74"/198# at June 15, 2010 5:28 PM

27:50
185 BP

Comment #339 - Posted by: john h m/42/200 at June 15, 2010 5:31 PM

m/47/177
rx'd bp 185# 27:56

Comment #340 - Posted by: Troy at June 15, 2010 5:48 PM

33/m/165

Subbed 50sdhp,100sdhps,100sdhp and benched 165

31:55

Comment #341 - Posted by: Karim saoud at June 15, 2010 6:07 PM

57:56 as rx'd

Bench press: 185#

500m = 1:55.0
1,000m = 3:57.5
2,000m = 8:19.7

All rows better than last time. Last time used 165# Bench press. 185 is heavy but I was determined to do as rx'd. Quite the challenge!

Did one day late due to baseball tournament on weekend throwing off schedule.

Comment #342 - Posted by: Ronnieboy at June 15, 2010 6:28 PM

Forgot to time it
-Good workout

155lb bench

Comment #343 - Posted by: rbt0005 at June 15, 2010 6:30 PM

185 lb. first round (still only got to 24), 165 after that (did 'em all).
took a long time 30 min.s or so. very sore this week.

Comment #344 - Posted by: Matt Johnson (m/30/6'3"/215) at June 15, 2010 6:36 PM

30:53 as rx'd

BP @ 175#. Tough.

Comment #345 - Posted by: Chris O m/29/175 at June 15, 2010 6:39 PM

50 SdHP 45 lb bar
145 lb x 30 (20, 5, 5) about a minute
100 SDHP 45 lb bar
145lb x 20 (10, 5, 5) about 30 seconds
at this point i was at 13:46
200 SDHP 45 lb bar
145 lb x 10 (these took 15 seconds)
31:07

I need a rowing machine..i stink

Comment #346 - Posted by: Mark Lovelace, crossfits alone in Bloomsburg at June 15, 2010 6:56 PM

m/42/195/5'11"

For time:
Row 500 meters
111# Bench press, 30 reps
Row 1000 meters
111# Bench press, 20 reps
Row 2000 meters
111# Bench press, 10 reps

500 row 1:46 (12 better than last time)
1000 3:44 (25 better than last time)
2000 8:06 (35 better than last time)
total: 20:47 (2:12 better than last time)
(damper 5)

Better than lat time by quite a bit. Also used 11# more than last time. So, success..

Man, that 2000 was nasty. Almost gave up, but how can you give up on rowing? You can always pull one more.. Took a 1 min or so break before that final set of bench. Bench was still too light, but that last set would have really sucked with more weight..

Comment #347 - Posted by: slowweak at June 15, 2010 7:16 PM

Sub'd Run 400-800-1600 for rows. Didn't want to SDHP sub, prefer the run sub:

run 400
BP 180# x30 (3 sets of 10)
run 800
BP 180 x20 (2 sets of 10)
run 1 mile
BP 180# x10 (1 sets of 10)

19:14

Comment #348 - Posted by: GleichSTL m/32/177/5'10" at June 15, 2010 7:31 PM

Rehabbing a left shoulder impingement--no benching allowed per the doc.

Subb'd pushups with feet at shoulder height and increased reps by 50%:

row 500
45 pushups
row 1000
30 pushups
row 2000
15 pushups

18:38

Comment #349 - Posted by: Sethro 37yoM/5'9"/188# at June 15, 2010 7:36 PM

As Rx'd 180# - 30:51
Good gosh!
1:47, 3:53 and 8:30 for the rows.
Went out too fast on the BP, doing 15 in the first set. Thought I would be able to do 50% sets - but the row didn't let that happen.

Good stuff!

180#/m/26/68"

Comment #350 - Posted by: Nathan at June 15, 2010 7:49 PM

As Rx'ed Bodweight bench plus 2 lbs (165 lbs)

Row 500m: 1:59 Transition: :14
Bench 165x30: 2:48 T2: 18 (10/5/5/5/5)
Row 1,000m: 4:00 T3: 17
Bench 165x20: 3:00 T4: :22 (5/3/3/3/2/3)
Row 2,000: 8:15 T5:17
Bench 165x10: :35 (10)

Total: 22:08

Comment #351 - Posted by: Casey M/42/163/5'10 Milwaukee at June 15, 2010 8:15 PM

25m/207
2.5min row
205lb BP x 15
5min row
205lb BP x 15
10 min row
205lb BP x 15
Rower display doesnt work so rowed for 2.5m, 5min, 10 min. Probably didnt hit the RX distances.
Bench 205lb broken into 3 sets of 5 for all.
Time 31:52.
Liked the push pull. Died on rower.

Comment #352 - Posted by: paulpersizzler at June 15, 2010 8:34 PM

sub'd SDHP's for the rowing. The SDHP's killed any chance at a good time. Managed to do the bench presses. Broken into sets of course.

32:30

Comment #353 - Posted by: Kevin A. M/17/177/6' at June 15, 2010 9:12 PM

31:15 (120#)

btw 165

Comment #354 - Posted by: Raph at June 15, 2010 9:14 PM

As RX'd 20:55

So upset about not breaking 20 minutes, I guess that's what I get for fiddling with Rower set up. Next time for sure.

Side note on Benching, for the most part the Cfit community is not big on benching but sometimes it's nice to get in a "I have a bigger pair than you" pissing match at your local gym. When I went toe to toe with with the local meathead recently, who out weighed me by a good 60lbs, I put up 365lbs, about 30 more than him. And I only bench a few times a month. Thanks Cfit. Keeping the local "gym expert" in check since 2001.

Comment #355 - Posted by: mannyc 28/5'11"/185 at June 15, 2010 9:24 PM

MGySgt. USMC M/48/6/2"/205

Just did what I could do with the short amount of time I had between work and college.

50 SDHP
30 BW BP
100 SDHP
35:40

OooRahh CrossFit

Comment #356 - Posted by: W.D. at June 15, 2010 9:43 PM

500M Row
80# DB BP x 30
1000M Row
80# DB BP x 20
2000M Row
80# DB BP x 10

Total Time: 33:04

180#/m/69"/23

Comment #357 - Posted by: useless_bob at June 15, 2010 9:44 PM

Male 36
92kg
188cm

total time 22.30

Comment #358 - Posted by: Dan at June 15, 2010 10:31 PM

I hate bench press!
Scaled to 135 lbs.
29:01

Comment #359 - Posted by: Josh/23m/165#/6'0" at June 15, 2010 10:33 PM

20:52

Bench press 150 lbs (bodyweight is 146 lbs)
Subbed SDHP for rowing.

Was gunning for sub 20, but it was not meant to be this time.

Comment #360 - Posted by: Mik at June 15, 2010 11:38 PM

Sub sumo for rowing
bench only 50k (was too light; next time do at least 60)
time 31 min

Comment #361 - Posted by: James Knaack at June 16, 2010 1:37 AM

As rx'd. BW 76kg

Time 25:12min.

Comment #362 - Posted by: Sean at June 16, 2010 2:46 AM

As rx'd. Bench at 170. 21.55

Comment #363 - Posted by: MTR/m/168/5'9" at June 16, 2010 4:12 AM

Time: 18:58, Weight: 195lbs

Comment #364 - Posted by: Keith at June 16, 2010 4:59 AM

M/ 36/ 132 lbs/ 5'-6"
As Rx (used 135 lbs bench press)
24:10
This is a fun WOD... 30 bench press reps is a toughie and so is the last 2K Row... the 2K Row kills my hams and but.. I am always kind of cramping up in my butt, but this time wasn't so bad.

Comment #365 - Posted by: Anton at June 16, 2010 7:17 AM

17:00 flat

subbed 75 double unders for 500
150 du's for 1000
225 for 2000

probably not equal sub but still tough

Comment #366 - Posted by: jk at June 16, 2010 7:28 AM

M/30/170

35'24" used 165 instead of 170 on the bench

Comment #367 - Posted by: Janny at June 16, 2010 7:46 AM

For time:

Row 3500 meters
14:15

Bench press, 17 reps 135#
Bench press, 22 reps 155#
9:52

24:07 TOTAL

Comment #368 - Posted by: Bama Jim - M/42/6'4"/202 at June 16, 2010 8:00 AM

As Rx'd:
190lbs. bench
Concept 2 rower @ 2

31:25

Comment #369 - Posted by: AngeloPell at June 16, 2010 8:23 AM

WOD:
SDHP's 50
Bodyweight Bench Press 30 reps
SDHP's 100
Bodyweight Bench Press 20 reps
SDHP's 200
Bodyweight Bench Press 10 reps

Paul- (wt-195#) 19:27
Gunnar (wt - 190#'s) 24:02 - sub'd sdhp
Ryan (wt - 190#'s) 24:20 - sub'd 135# bench, -150 sdhp
Shaun (wt- 300?) 24:18 - Bench 200# x15 & x5 + 185# x 10 (35#bar SDHPs)
Jen (wt- 125#) 29:05- Bench 75# & 35# SDHPs
Eric (wt- 220?) 35:17- Bench 165#
Chris: (wt- 180) 37:12- Bench 100# x30 + x10

Comment #370 - Posted by: jenniferg at June 16, 2010 8:31 AM

m/31/5'11"/180

As rx'd with 165 lbs.

27:44

Comment #371 - Posted by: m t cowboyd at June 16, 2010 9:21 AM

29:58

Comment #372 - Posted by: MATT DAWKINS at June 16, 2010 9:41 AM

Warm-up: 15 min bike

Bench Press: 10 x 135, 5 x 185

WOD: As Rx'd, 225lb bench press

23:37

M/40/6'1"/250

Comment #373 - Posted by: Dean at June 16, 2010 11:34 AM

Mod BP 145#
1:51r/7:32smoked/4:08r/5:13/8:40r/1:28
Total= 28:55min
Next time 150# try sets of 10/5s and sub 27.

Comment #374 - Posted by: Phoenix "On WOD Delay" at June 16, 2010 11:54 AM

145# bp first 20 reps, all others 135# (3/4 bw)

30:50

Comment #375 - Posted by: sdt at June 16, 2010 12:05 PM

m/26/155

scaled 75% BW

TT 29:20

Comment #376 - Posted by: Padraig at June 16, 2010 12:21 PM

Rx'd in 30:13

Comment #377 - Posted by: bill m/51/72"/210 at June 16, 2010 12:30 PM

Bench 5x70, 25x60
20x60
5x70, 5x62,5

29:00

average 2:06 pr 500 m

Comment #378 - Posted by: Sgt. Jonny at June 16, 2010 12:43 PM

M/23/6'1"/165

Used 155#
28:16

Comment #379 - Posted by: Cole Gruber at June 16, 2010 12:51 PM

M/25/5'9"/178

75% of body wt. w/ dumbells @ 65#s

Time: 23:57

DO WORK!!!

Comment #380 - Posted by: BlackCat X-Fit at June 16, 2010 12:52 PM

Started with 3x5 150 lbs back squat.

Then found out that C2 is broken subd with tredmill (now I see that SDHP is probably much better).

As r'xd.
Time - Approx 34 (timer crashed during the WOD)

Comment #381 - Posted by: Ronen Gottlib, M/37/5'9/176lbs at June 16, 2010 1:47 PM

For time:
Row 500 meters
135# Bench press, 30 reps
Row 1000 meters
135# Bench press, 20 reps
Row 2000 meters
135# Bench press, 10 reps
22:19

dang Ronen #381 - bad day

Comment #382 - Posted by: cory at June 16, 2010 1:59 PM

M/33/5'4"/140lbs
As RX'd
140lbs bench
21:57

Comment #383 - Posted by: Matt Burritt at June 16, 2010 3:55 PM

135# bench press
45# row (10m = 1 rep)

about 22 minutes

Comment #384 - Posted by: blckorder at June 16, 2010 4:41 PM

M/41/180

Dropped the bench press weight to 155 after the first 32 reps because I was under a time constraint - the sun was going down and it felt like I had been at it since the dawn. Talk about letting a weakness develop!

33:04

And that's with fast rowing times.

More better faster

Comment #385 - Posted by: Marty at June 16, 2010 5:40 PM

38/m/6/185
Warmup

Sub'd SDHP x50, x100, x200
Sub'd Ring Dips 30, 20, 10

27:30

(No rower or flat bench [bench soon to be added])

Comment #386 - Posted by: Jeremy A. Olive at June 16, 2010 6:21 PM

33:48

Scaled to 1/2 bodyweight BP

the bps have been easy, but the rowing made my legs ache.

Comment #387 - Posted by: João Oliveira at June 16, 2010 7:52 PM

Scaled to 1/2 bodyweight BP

It has been easy, but the rowing make my legs ache.

Comment #388 - Posted by: João Oliveira at June 16, 2010 7:54 PM

F/29/130

Didn't get to do this Monday, but couldn't wait to do it.

As Rx'd, used 135# for simplicity's sake.

26:30

Comment #389 - Posted by: Becky at June 16, 2010 8:24 PM

30.58

Comment #390 - Posted by: Rosy in Atl at June 16, 2010 8:24 PM

M/45/6'1"/190

As Rx'd 25:49

Comment #391 - Posted by: medic8 at June 16, 2010 9:24 PM

23 / M / 5'9" / 135lbs

I scaled the bench press to 70% bodyweight (95lbs).

29:18

That's two seconds faster than last time... but last time I did only 65lbs on the bench press. Nice, but I should have pushed harder through the 2K row.

Comment #392 - Posted by: BC at June 16, 2010 9:32 PM

About an hour. Had to do bw bench in sets of three till I got to each rx.

Comment #393 - Posted by: jeremy at June 16, 2010 11:13 PM

About 29 mins using 60 kgs (I weigh 80).
3 mins 5 mins and 10 mins approx for rowing
Av about 2.5 mis per 500 m

Comment #394 - Posted by: James G-S at June 16, 2010 11:34 PM

row 500m (damper 10)
135 lb. bench press, 30 reps
row 1k (damper 10)
135 lb. bench press, 20 reps
row 2k (damper 10)
135 lb. bench press, 10 reps

28:23

splits - 1:45, 3:56, 8:08

Comment #395 - Posted by: cbecker at June 17, 2010 5:52 AM

30:10

Used 75# dumbbells rather than barbell for presses.

m/41/148/5'7"

Comment #396 - Posted by: texinma at June 17, 2010 7:29 AM

35yom/ 200lbs

Pack, for time:
Row 500 meters
1/2 body weight Bench press, 30 reps
Row 1000 meters
1/2 body weight Bench press, 20 reps
Row 2000 meters
1/2 body weight bench press, 10 reps

20:34

Did this in the same exact time last time around with 110#, but on puppy, so I guess my time was good. Used 100# (half of my *new* body weight) this time. Had the damper set 3/4 open. Felt good, but I'd like to do better next time around. Want to see bigger improvements.

Comment #397 - Posted by: Bphantom at June 17, 2010 8:01 AM

As rx'd, 26:21 (PR). Bw today was 176.5, used 180# for bench.

Biggest improvement was in bench. Last time (May '09), I took ~16 minutes total for the bench (w/ 175#). This time was more like 11 minutes, with fewer breaks. Did the reps 14-7-5-4 / 8-5-3-2-2 / 6-2-1-1. Only failed on 1 rep, when I was trying to beat the clock on the last rep, and finish under 26 minutes. Erg times were similar, probably a hair faster this time. 1:40, 3:50, and 7:55. I was hating life on that last 2000m, though. Overall, 5 minutes better than last time.

Comment #398 - Posted by: Mel/37m/5'10"/175 at June 17, 2010 11:35 AM

M 36/5'10"/170

Rx'd

34:20

Comment #399 - Posted by: Rholl at June 17, 2010 12:48 PM

CFWU x 3; std

#160 (+5 lbs over last time)
Row as Rx'd

32:49; approx 3:30 slower.

Comment #400 - Posted by: F15E_WSO/48/6'/180 at June 17, 2010 1:24 PM

24+ mins

Comment #401 - Posted by: Dave Woods (m/20/6'1"/185) at June 17, 2010 1:55 PM

5'11" 189/ 41

32 minutes with 175 pound bench press.

Comment #402 - Posted by: PJ NH at June 17, 2010 2:40 PM

m/43/65kg

As rx'd

19:01

Comment #403 - Posted by: Abu Aqilah at June 17, 2010 2:53 PM

I did it backwards by mistake.
2k row
190 bp x 30
1k row
190 bp x 20
500 row
190 bp x 10
27:45

Comment #404 - Posted by: JETT at June 17, 2010 3:12 PM

scaled BW Bench Press to Pushups(No Bench @ home)
16:40

Comment #405 - Posted by: GU997 M/41/185/5'10" at June 17, 2010 5:23 PM

@ the sweatbox
as Rx'd

25:17

145# bodyweight

Comment #406 - Posted by: N_Rahim 28/m/145# at June 17, 2010 7:42 PM

As Rx'd; bench press = 165#
090518 36:14
100614 29:06 (PR)


"Mrs. Wobbly"
As Rx'd; bench press = 80#
100614 23:54

Comment #407 - Posted by: Miyagi 30/m/162.6# at June 17, 2010 8:39 PM

M/25/158 GregAWU

500m row
21 x 160lb Bench press
1000m row
15 x 160lb Bench press
2000m row
9 x 160lb Bench press

27:45

Comment #408 - Posted by: Y. Zhou at June 17, 2010 9:05 PM

21:33

60kg

The Porch:
For time:
Row 500 meters
3/4 body weight Bench press, 30 reps
Row 1000 meters
3/4 body weight Bench press, 20 reps
Row 2000 meters
3/4 body weight bench press, 10 reps

Comment #409 - Posted by: JT at June 17, 2010 9:43 PM

scaled to 70% bodyweight (2 65lb DBs)
24:05

Comment #410 - Posted by: Eamon at June 17, 2010 10:22 PM

m36/170/5'8

bench press 185 lbs 30 reps
then ran 800m
20 reps
ran 1200m
10 reps
ran 1600m
no rower :( 22:33

Comment #411 - Posted by: c-loc at June 17, 2010 11:12 PM

27:20

Comment #412 - Posted by: KB 24/5'10/197 at June 18, 2010 12:04 AM

29'35"

Could have shaved off a few min if the rowers weren't so damn far away.

Comment #413 - Posted by: Joe Napoli at June 18, 2010 4:16 AM

25:08 with 225 BP the entire time

Comment #414 - Posted by: Jay McCracken at June 18, 2010 4:25 AM

BW 205
21:51

Comment #415 - Posted by: UTILITY at June 18, 2010 7:20 AM

39:56

Comment #416 - Posted by: Pacers at June 18, 2010 7:23 AM

did 135# bench instead. Thought it would take too long to do body weight b/c was short on time. Should have gone heavier but still was a good workout.

23:04

Comment #417 - Posted by: Bells 37/6"1"/195 at June 18, 2010 7:58 AM

Sub'd SDHP x2mins, x4mins, x8mins
Scaled 75% bw (62kg) 30, 20, 10

20:10

after reading comments i realise i should have sub'd SDHP for completed reps.

Comment #418 - Posted by: zenoperegrinus at June 18, 2010 9:05 AM

24:24 with SDHP subbed for rows. Chest should feel GREAT tomorrow!

Comment #419 - Posted by: Mikbu 32/72"/215 at June 18, 2010 9:24 AM

135lb bench. 27:08. during last row realized I only did 500K instead of 1000K on previous row. ended up doing 2500K on last row.

Comment #420 - Posted by: ecp2 at June 18, 2010 10:03 AM

as rx'd 25:35.

Comment #421 - Posted by: The Polish Rifle M/26/5'7/155 at June 18, 2010 10:10 AM

as rx'd

155 bw

25:55 (pr)

Comment #422 - Posted by: al deezy (33-m-155) at June 18, 2010 2:39 PM

28:34, pr.

Comment #423 - Posted by: Smithy/m/49/5'10"/166 at June 18, 2010 6:26 PM

changed WOD around.
30 pu/15 bench
20 pu/10 bench
10 pu/5 bench

pullups were all strict and bench was set at 155#

21/m/155/5'8

Comment #424 - Posted by: Clack_Attack at June 18, 2010 6:35 PM

changed WOD around.
30 pu/15 bench
20 pu/10 bench
10 pu/5 bench

pullups were all strict and bench was set at 155#

17:37

21/m/155/5'8

Comment #425 - Posted by: Clack_Attack at June 18, 2010 6:36 PM

those 45# sdhp's were a beast, but I fought for every last one.

Bench went from 180 (BW) down to 135, which in retrospect was stupid. I didn't push myself on the last set of 10 and I'm kicking myself as I'm writing this. I was gassed while I was doing the sdhp's which by the end I was knocking out in 10 & 15 rep intervals, and I let my mind beat my body on the final BP.

31 min

Comment #426 - Posted by: David at June 18, 2010 7:11 PM

For time:
Row 500 meters
155# Bench press, 30 reps
Row 1000 meters
155# Bench press, 20 reps
Row 2000 meters
155# Bench press, 10 reps

Time 33:47

Comment #427 - Posted by: jeff gebbie at June 18, 2010 7:40 PM

Stuffed up the order:
30 reps bp (20 @ 158.4 lbs, 10 @ 147.4 lbs)
50 reps SDHP at 45 lbs
20 reps bp (147.4 lbs)
100 reps SDHP 45 lbs
10 reps bp (136.4 lbs)
200 reps SDHP

34 mins 38 secs.

158.4 lbs (72 kgs) is a BP personal best. Awesome.

Comment #428 - Posted by: Perry Cox at June 18, 2010 9:54 PM

CFWU
135#BP. 23:30

Comment #429 - Posted by: Erik 29/M/76.5"/200 at June 19, 2010 9:47 AM

Scaled to 0.71BW (132lb). All rows at about 2:00/500m pace.

35:18

[35:18]

Comment #430 - Posted by: JonK at June 20, 2010 1:54 PM

48/M/182
sub'd
135 lbs Bench

30:37

Comment #431 - Posted by: Zim at June 20, 2010 2:46 PM

scaled up bench a little to match last time, at globo again, long walk between rower and bench. row times approximate:

row 500m (1:43)
175# bench x 30 4:38
1000m (3:47)
bench x 20 7:00
2000m (7:51)
bench x 10 8:50

20:29 PR

Wt Dips:45#x8,70x8,90x7
Curl: 95x8,x8
GHDx12, Back ex w/ 25# x 12

later,
b
m/33/5'8-1/2"/167

Comment #432 - Posted by: brian p at June 20, 2010 4:17 PM

CFWU
195# BP
33:07
M/49/198#/72"
090524 - 33:59 (185# BP)

Comment #433 - Posted by: RB at June 20, 2010 4:34 PM

m/36/5'9/179
CFWU-2. Reg for 1st 2. Only 2 so I wouldn't hold Bob up. Superman. No Burgener or DU.
Did on Sunday.
26:37
Didn't push very hard on rows. Bob helped by limiting my rest periods on bench. Still had to help on a few reps. Tried to get extension on rows. Tougher when I got tired.
5/18/09: 28:25

Comment #434 - Posted by: jrm at June 20, 2010 4:56 PM

32:20

Comment #435 - Posted by: dsm19 / 31 / 6'0 / 210 at June 21, 2010 5:09 AM

185lb Bench

26:10

Comment #436 - Posted by: NJS-29M-5'7"-180 at June 21, 2010 5:28 AM

33:52 (PR) Used 170 for bench press.
Down from 34:50

Comment #437 - Posted by: Edwin/27/M/68"/170 at June 21, 2010 8:38 AM

Thanks to all the Coaches out at the Reston Cert it was fun.

Comment #438 - Posted by: kyser at June 21, 2010 10:39 AM

18:16 as rx'd (actually easier than I thought)

(time included running round the gym trying to find a free rower, and having to negotiate with two separate people to vacate the bench press inbetween sets).

Comment #439 - Posted by: Steve O M/44/5'9"/160 at June 21, 2010 10:54 AM

35 yom 195

Subbed SDHP for rows. Did 350 total.
First set of 30 bench was 195. Last two with 185.

33:11 at the PD

Comment #440 - Posted by: kgw at June 21, 2010 7:57 PM

BW 185
bench 185/ subbed sdhp for rows

23:02

Comment #441 - Posted by: Troy at June 21, 2010 8:11 PM

54yom/238lbs

Subbed SDHP for rows. 350 total
135# bench

38:09 @ PD

Ne add fel, soha ne add fel!

Comment #442 - Posted by: do_b330 at June 22, 2010 9:39 AM

@thesweatbox

23:55

new PR!

Comment #443 - Posted by: stinker [28.m.160#] at June 22, 2010 11:51 AM

27:00

Comment #444 - Posted by: TROY at June 22, 2010 12:17 PM

scaled wt to 185

21:37

Comment #445 - Posted by: marty c 6'/m/240#/47 at June 22, 2010 2:01 PM

27:37

Could have saved a minute by carrying a water bottle, and probably another if I had a spotter. Still, pretty good WOD.

M/25/5'11''/195

Comment #446 - Posted by: Kent at June 22, 2010 2:33 PM

M/33/142lbs/5'5"

140 lbs for bench.
26:29

Comment #447 - Posted by: Brandon Burritt at June 22, 2010 5:10 PM

31/m/71"/175/Centurion Crossfit: Killeen, TX

CFWU x3
62:28

I failed today's math lesson and put 185# on the bar.

Comment #448 - Posted by: Archer6479 at June 22, 2010 7:32 PM

subbed sdhp for rows.

45:32

Comment #449 - Posted by: Ryan P./17/M/170/5'11" at June 22, 2010 7:46 PM

Tried to do...shoulder pain on the bench so shifted to 10-100M sprints...

Comment #450 - Posted by: Jross-35M-175lbs at June 22, 2010 8:07 PM

m/41/169/5'9"

As rx'd:

29:13

Comment #451 - Posted by: Richie D. at June 23, 2010 11:34 AM

CFWUx2 (bench press 45, 95 instead of dips)
40:38
165 lbs
Rd 1: 5-4-4-4-3-3-3-2-2
Rd 2: 4-4-3-3-2-2-1-1
Rd 3: 3-2-2-1-1-1
Rower display was broken so just rowed for time: 1:50-4:20-9:00

Matt: 45:45
4-4-4-4-4-4-3-3
3-3-3-3-3-2-2-1
3-3-3-1

Comment #452 - Posted by: Doug at June 23, 2010 3:11 PM

27:15

Comment #453 - Posted by: nsb at June 23, 2010 3:45 PM

28:45

Comment #454 - Posted by: bubbles M/35/185/69" at June 23, 2010 6:46 PM

Mod'd

29:45

First round was about 2/3 BW...145
Last two rounds BW @ 215

Haven't done bench in about 3-4 years for fear of aggravating rotator cuff so I went w/ 145. After that decided 145 wasn't hard enough so I bumped up the weight. Shoulder a little sore 2 days later, but I'm pretty sure it'll be fine. Time to see if the power of CF has healed me.

Comment #455 - Posted by: XAF at June 23, 2010 7:03 PM

M/29/235/5'11"

Did 195lb. on bench. Otherwise, as Rx'd

30:12

Comment #456 - Posted by: Matt I. at June 23, 2010 10:55 PM

32/m/160/65
25:23
60lb barbells instead of benchpress. Gawd I hate 24 hr fitness.

Comment #457 - Posted by: ac at June 24, 2010 9:16 AM

Had to modify due to lack of a bench at the time. Subbed same number of pushups with a 45 lbs plate on back. Should've used more weight.

around 19 minutes. still a good WOD

Comment #458 - Posted by: wyatt22 at June 24, 2010 9:34 AM

27:01

Sub 1pood KB SDHP
Bench 155# (+7ish BW, my '150' is more like 147, I just like round numbers :) )

Comment #459 - Posted by: schinizel/m/31/5'9/150 at June 24, 2010 10:21 AM

39:04. My bench just collapsed at rep 14 in the 2nd round. I was down to singles. I am NOT happy with that performance.

Comment #460 - Posted by: Michael m/47/5'9"/175/MI survivor at June 24, 2010 10:45 AM

As rx´d - 23:48. Did the bench in takes of 5 (+\-). BW 172lbs

Comment #461 - Posted by: Diogo at June 24, 2010 3:15 PM

As rx'd. 26.22

Comment #462 - Posted by: M. K. Honcho M/31/5'10"/170 at June 24, 2010 7:04 PM

pretty severe knee pains today so subbed 500m runs for the rows. bench scaled to 60%

15:45

Comment #463 - Posted by: illis m/29/160/5'10 at June 24, 2010 7:14 PM

34:14

long day, not good

Comment #464 - Posted by: MikeyPaul/m/28/170/5'8" at June 24, 2010 7:27 PM

06/24

Sub'd 135 lb push press for BP. Strained pec doing rings.

31:51

Comment #465 - Posted by: tommykrackcorn at June 25, 2010 7:46 AM

approx 27 minutes

Scaled the BP after the first ten reps at body weight of 175, first down to 155 then to 135. Broke up with bench into 10 rep sets.

Comment #466 - Posted by: clark at June 25, 2010 11:39 AM

31:30

as rx'd w/ 185#. started with bench press due to traffic.

Comment #467 - Posted by: indo chris m/34/6'1/187 at June 25, 2010 3:44 PM

CFWUx3
no bench available so sub'd 2x push ups
500m row, 60 push ups, 1000m row, 40 push ups, 2000m row, 20 push ups
17.09

Comment #468 - Posted by: Timmy B - M/24/75"/220# at June 25, 2010 5:46 PM

Row 500 meters SUB 50 SDHP
Body weight Bench press, 30 reps SUB 135 pounds
Row 1000 meters SUB 100 SDHP
Body weight Bench press, 20 reps SUB 135 pounds
Row 2000 meters SUB 200 SDHP
Body weight Bench press, 10 reps SUB 135 pounds

38:55

Compare to 090518

Row 500 meters SUB 50 SDHP
Body weight Bench press, 30 reps (180#)
Row 1000 meters SUB 100 SDHP
Body weight Bench press, 20 reps (180#)
Row 2000 meters SUB 200 SDHP
Body weight Bench press, 10 reps (180#)

59:06

Comment #469 - Posted by: Louis Herrera 51 70" 178 at June 25, 2010 7:39 PM

M/54/140/5'8"

as rxd 31:32

Comment #470 - Posted by: Ssscaler at June 26, 2010 7:23 PM

115#: 25:27

Comment #471 - Posted by: Drew m/41/5'10"/160 at June 26, 2010 11:17 PM

100614

For time:
Row 500 meters
1/2 body weight Bench press, 30 reps
Row 1000 meters
1/2 body weight Bench press, 20 reps
Row 2000 meters
1/2 body weight bench press, 10 reps

BW 270.2 - BP 135

28:46

Comment #472 - Posted by: EMelton at June 27, 2010 5:14 PM

24.m.140.65"

as rx'd
24:24(PR)

Last Time/PR:
34:39

Comment #473 - Posted by: Francis Vu Nguyen at June 27, 2010 10:43 PM

49/m/190

As Rx'd. 32:10

Comment #474 - Posted by: denob at June 29, 2010 7:19 AM

Ravi - 28:16 (82.5kg)
Jack - 34:20 (72.5kg)
Martin - 34:18 (60kg)

Comment #475 - Posted by: Jack - THFC at June 30, 2010 9:05 AM

BP: 185#

23:13 (PR)

Comment #476 - Posted by: MoGreene at July 12, 2010 1:28 PM

25/M/165

21:20

Comment #477 - Posted by: Lt Unkle at July 13, 2010 5:53 AM

subbed 155lbs (bodyweight is 165)

TIME - 38:42(PR at this weight)

Comment #478 - Posted by: smithwick's at July 13, 2010 12:52 PM

M/25/5'9"/140

bench: 115 pounds smith machine
bench wasn't as hard as I thought it would be, will definately try more weight next time/ no smith machine, got to get to as rx'd!
23:58

Comment #479 - Posted by: drewnuggets at July 29, 2010 11:18 AM

As rx'd
Body Weight 200 lb (200 lb BP)
26:26

Comment #480 - Posted by: chaps at September 8, 2010 9:43 AM

M/34/178

For time:
Row 500 meters
115# Bench press, 30 reps
Row 1000 meters
115# Bench press, 20 reps
Row 2000 meters
115# Bench press, 10 reps

22:36

5 reps on the minute for 5:00:
95# Overhead Squat

Comment #481 - Posted by: Chad at September 29, 2010 2:42 PM

For time:
orbitrek 500 meters
Body weight Bench press, 30 reps/176 lbs/80 kg
orbitrek1000 meters
Body weight Bench press, 20 reps
orbitrek 2000 meters
Body weight Bench press, 10 reps

Time:19:40

Comment #482 - Posted by: Michal at October 13, 2010 9:03 AM

500 m row
30 Power clean @ 75#
1000 m row
20 Power clean @ 75#
2000 m row
10 Power clean @ 75#

Comment #483 - Posted by: MNinKC at November 9, 2010 2:45 PM

done it!!!

80kg bench as req.

23:12

Comment #484 - Posted by: tony at November 26, 2010 2:32 AM

115# bench press

28:00

Comment #485 - Posted by: dcyn at April 25, 2012 6:02 AM

22:09 @ 205lbs

Comment #486 - Posted by: joshua leard at May 21, 2012 12:19 AM

21:11 @ 185 pounds

Comment #487 - Posted by: Aaron Lucas at May 21, 2012 9:01 AM

im going to substitute bench with squats. havent seen burpees in a while in the wods weird.

Comment #488 - Posted by: Forrest Ford at May 21, 2012 9:23 AM

38.30 first cross fit work out!!

Comment #489 - Posted by: Shannon Criss at May 21, 2012 10:35 AM

M 31 150# 5'6"

BP 135#. 30:38

Comment #490 - Posted by: Fireant1400 at May 21, 2012 2:37 PM

M/24/160

19:13 as Rx'ed

Comment #491 - Posted by: Ryan John at May 21, 2012 8:41 PM

M/24/160

19:08 as Rx'ed

Comment #492 - Posted by: Ryan John at May 21, 2012 8:42 PM

215# as Rx 21:56

Comment #493 - Posted by: Brant at May 22, 2012 7:41 AM

As Rx'd 215# 21:56

Comment #494 - Posted by: Brant at May 22, 2012 7:42 AM

as RX'd
18:47
42 yrs old, 170 lbs.

Comment #495 - Posted by: Jason at May 22, 2012 6:26 PM

Row 500 meters
73 kg Bench press, 30 reps
Row 1000 meters
73 kg Bench press, 20 reps
Row 2000 meters
73 kg Bench press, 10 reps

18:25

Kim

Comment #496 - Posted by: Kim at May 24, 2012 1:52 AM

subbed 44 pound kettle bell for row, and did 1/2 of everything

17:38

Comment #497 - Posted by: Manchild at November 28, 2012 5:52 AM
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