June 15, 2010

Tuesday 100615

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

Mikko Salo 16:17, Rob Shaffer 18:58, Mary Lampas 19:09 (20lb MB to 8'). Post time to comments.

Compare to 070918

JamarAdamsPlaneWingAfghanistan_th.jpg

Enlarge image

Jamar Adams, Northern Afghanistan


"Kettlebells and Kayaks" with Brad Ludden, CrossFit Journal preview video [wmv] [mov]


The Affiliate Cup competition at the South Central Regionals, CrossFit Journal preview video [wmv] [mov]


Highlights from the Women's competition at the Southeast Regionals - video [wmv] [mov]


Mary Lampas and Rob Shaffer on today's WOD - video [wmv] [mov]


"There is a growing sentiment in America that regular saving should be ignored, that the government will take care of people and give them security when they get beyond a certain age or become old and unable to work. But it must be borne in mind that the people who earn and do save, they take care of the government! Were it not for the thrifty and the willing workers, the government would be in a bad way."
- George Matthew Adams

Posted by lauren at June 15, 2010 5:00 PM
Comments

i really wish my gym had a rower

makes following the mainsite a bit difficult

Comment #1 - Posted by: joe g at June 14, 2010 5:01 PM

buddy situps are awesome haha

Comment #2 - Posted by: johnathon in seattle 28/5'8/150 at June 14, 2010 5:09 PM

I need a rower for christmas. Sumo dl's suck. I might sub running. 2k - mile, 1k = 800, 500 = 400m; how does that sound? fair?

Comment #3 - Posted by: c-lo at June 14, 2010 5:10 PM

c-lo that sounds good, i might do the same. I dont find sdhp to be that great of a sub. i mean the movements are the same, but the angles of the body are completely different.

Comment #4 - Posted by: joe g at June 14, 2010 5:14 PM

Joe, tell your gym that you really want a row machine. Then tell them again and again. You can even ask fellow work-outers (is that a word?) to sign a petition for one. They might relent.

Comment #5 - Posted by: Shane at June 14, 2010 5:22 PM

I'm in the same boat as you guys. The SDHP are a killer. The forearms burn like crazy. Oh well guess I need to suck it up and do it. Enjoy

Comment #6 - Posted by: JohnC at June 14, 2010 5:22 PM

Any suggestions for a substitutions for wall-ball shots? The gym I'm at has nothing even close to a 20 lb. wall ball.

Comment #7 - Posted by: Drew at June 14, 2010 5:24 PM

Drew, you could sub a 20 lb dumbbell throw. Just kidding. Find an old basketball and cut an eight or so inch slit in it. Fill it with 20 lbs of sand and glue it shut. Then tape the hell out of it. You might as well get used to carrying your own little arsenal of equip into the gym if you're not going to work out at a "crossfit friendly" one. I lugged homemade rings, kettlebells and medicine balls into mine for years before joining a box.

Comment #8 - Posted by: pgrew at June 14, 2010 5:28 PM

Mary, amazing time. Just awesome.

After suffering through the 45# SDHP sub yesterday, I may try and sub with one of those cardio machines where you are moving pedals with both your arms and legs.

A good sub for wall ball is 45# thrusters, one per wall ball.

Comment #9 - Posted by: Latham Fell M/30/180 at June 14, 2010 5:28 PM

#7
Dumbbell thrusters with 15 or 20lbs each hand.

Comment #10 - Posted by: bird 45 y/o m 178 5'9" CF Level 1 Cert at June 14, 2010 5:28 PM

700 SHDP's in 2 days ouch

Comment #11 - Posted by: Shep at June 14, 2010 5:48 PM

#8
Good advice! I just made my own last weekend. Made two different one actually. One with sand, weighted 25.8lbs! Very heavy. The second one, needed a lighter one, so I filled it with rice instead. The result was a perfect 15lbs on the button. All together, it cost me around 30$. Very easy to make usefull stuff yourself and very cheap!

Comment #12 - Posted by: Sébastien at June 14, 2010 5:56 PM

OK...a little tip from your friendly neighborhood bingo...

Do yourself a favor. Click on "compare to" and read Spiderchick, #74.

I love that feathery little arachnid!

Comment #13 - Posted by: bingo at June 14, 2010 5:58 PM

Bingo Checked spiderchich=ks post, that is freaking funny!! All so true.


As for the workout looks like more sumos for me.

Comment #14 - Posted by: Nik Nichols 42yo,5'7''165lbs at June 14, 2010 6:23 PM

Quick question. Would it be more beneficial to get a lvl 1 cert or a home package from rogue fitness?

Comment #15 - Posted by: Nick B at June 14, 2010 6:25 PM

Mikko Salo = cyborg

Comment #16 - Posted by: nick in sydney 38/6ft/85kg at June 14, 2010 6:26 PM

SDHP's suck! could not get through the last 200 pulls today, is the rower just as bad? i cant imagine....i'll have to figure somthing out for this WOD

Comment #17 - Posted by: amir at June 14, 2010 6:36 PM

Great Video Jorge

Comment #18 - Posted by: steven@CrossFitAffliction at June 14, 2010 6:43 PM

Yesterdays WOD

Vijai Raj BW 60kg
30:54 rx

Vijai Pal BW 55kg
45:34 rx

We only have one rower and one bench press so the going is slow. Doing it one at a time when we have time.

Comment #19 - Posted by: rashmi at June 14, 2010 6:53 PM

I dont have a wall to throw a ball against in my gym would just throwing it in the air be just as effective?

Comment #20 - Posted by: Brandon at June 14, 2010 6:57 PM

M. Salo is ridiculous.

Comment #21 - Posted by: Ben at June 14, 2010 6:58 PM

Question about rowing form...

Does it matter if knees go inside or outside of elbows when returning to the catch position? Both techniques were demonstrated in the vid for tomorrow's WOD. Is there a "right" way?

Comment #22 - Posted by: JH at June 14, 2010 7:09 PM

M/23/162

115 lb bench

26:52

Comment #23 - Posted by: Yessuh at June 14, 2010 7:19 PM

Another great quote guys. Makes me love this common sense movement even more!

Comment #24 - Posted by: Larry at June 14, 2010 7:42 PM

i subbed a 400, 800, and 1600m run for yesterday and i found it to be a great sub. and nick b i'd personally get a package from rogue and a journal membership and get to working out and studying.

Comment #25 - Posted by: brian t at June 14, 2010 8:00 PM

less rowing...

Comment #26 - Posted by: toddy at June 14, 2010 8:22 PM

George Matthew Adams... Preach on!

Get some, Go again!


Comment #27 - Posted by: DJ at June 14, 2010 8:27 PM

I used to like rowing....

Comment #28 - Posted by: Curtis at June 14, 2010 8:39 PM

mr adams said it well, very well! it's too bad we're stuck looking after so many able yet lazy people... then we're stuck protecting our family and property from these same lazy basterds while we feed their kids and teach them how to read... how F'd-up is that?!?!
anyway... all that probably belongs on another blog - summwurzzz else in the WWW

good thing CROSSFIT makes it all go away :P haha

Comment #29 - Posted by: p90x at June 14, 2010 8:40 PM

What's this "growing sentiment that regular saving should be ignored" bologna George Matthew Adams is talking about? I don't know anyone with that sentiment. I do know plenty of poor people who wish they could save, though, but none who has consciously decided not to. I also know plenty of poor children, who have never had a choice.
What about love and compassion? Are these not virtues? Should not our government have compassion for the poor and disenfranchised? Are all the poor spend thrifts, addicts, or otherwise contemptible?
Be graceful when you are in high and low places, brothers and sisters.

Comment #30 - Posted by: Espinosa m/25/5'11"/165 at June 14, 2010 8:54 PM

...im sure im not the only one...but can i request a video of Mikko Salo on this WOD..?? amazing.

Comment #31 - Posted by: Matthew Summers, Syd at June 14, 2010 9:02 PM

#30 - I agree.

Comment #32 - Posted by: Shane at June 14, 2010 9:06 PM

F the rower!

Sorry, I'm just pissed I don't have one. Maybe Goat and Pony will let me come over for some rowing...hmmm...

Tomorrow I tackle the bear complex! Let's get some!!!

P.S. Hi Bingo, long time no see :-)

~Never Quit!

Comment #33 - Posted by: Playoff Beard at June 14, 2010 9:07 PM

@ #14 (Nick B):

I vote for the package. Find a friend who's been to cert and have them help with form on exercises you're not sure of...

Comment #34 - Posted by: James White, m/30/5'8"/204 at June 14, 2010 9:14 PM

@ #14 (Nick B):

I vote for the package. Find a friend who's been to cert and have them help with form on exercises you're not sure of...

Comment #35 - Posted by: James White, m/30/5'8"/204 at June 14, 2010 9:14 PM

Well put Espinosa!

Comment #36 - Posted by: Karelin275 at June 14, 2010 9:16 PM

22:52 as rx'd

Comment #37 - Posted by: Nelson M at June 14, 2010 9:32 PM

No rower, so had to modify with the SDHP scale

200 SDHP
50 WB
100 SDHP
35 WB
50 SDHP
20 WB

28:05

Comment #38 - Posted by: Brice J M/24/5'8"/170 at June 14, 2010 11:20 PM

31:07
Bleh, we only had a 10lb ball and that was bad enough!
I did 50, 40, and 30 of the ball throws since I didn't remember the numbers correctly.

Comment #39 - Posted by: Dave at June 14, 2010 11:34 PM

awesome picture today!

Comment #40 - Posted by: Kate F/24/5'7"/138 at June 15, 2010 1:15 AM

42/m/176cm/74kg

Row 2K
50 Dumbell-Thrusters, 20 pound dumbells
Row 1K
35 Dumbell-Thrusters, 20 pound dumbells
Row 500 meters
20 Dumbell-Thrusters, 20 pound dumbells

20:16

Sub 20 min seemed doable during the WOD, probably sneeked too much rest time in the transitions.
Rows were 7:50, 3:55 and 1:55
DB-thrusters broken in 25/15/20, 22/13 and last round unbroken.
Note to self: breath twice for every thruster, pause briefly on top.

Comment #41 - Posted by: Memuc at June 15, 2010 2:42 AM

Death by SDHP!

Comment #42 - Posted by: Allan Jackman at June 15, 2010 3:08 AM

As rx'd: 23' 44"
rower and wallball station were 30m (~35yards) far from each other!!!
Wall balls suck or i suck at wall balls!!! LOL
Subbing 20' is awesome, Miko' s time is not human!!! LOL
I guess this guy came from Krypton and his real name is Kal El.

Comment #43 - Posted by: Vats at June 15, 2010 3:10 AM

19:44
full rows

Comment #44 - Posted by: charbs m/25/190 at June 15, 2010 3:15 AM

Don't have a rower and didn't realize SDLHP can be used to subsitute it, did GRACE for the first time ever RXD 8:40 cool workout..

Comment #45 - Posted by: Mike Ramsden at June 15, 2010 3:53 AM

I'd love to see the times on this WOD (and yesterday's) for the Canadian Olympic rowers that have been in the recent videos. It'd be really cool to see what a world-class specialist time is and how that compares to the CF firebreathers.

Comment #46 - Posted by: orko at June 15, 2010 4:01 AM

as rx'd

24:18

Comment #47 - Posted by: Andy at June 15, 2010 4:20 AM

23:28

Comment #48 - Posted by: charles.burrow at June 15, 2010 4:25 AM

m/44/185

25:18

Comment #49 - Posted by: cosmo at June 15, 2010 4:25 AM

24:00 as rx'd

Comment #50 - Posted by: jeglit (m/38/6'4"/220) at June 15, 2010 4:42 AM

Shoulder spent from yesterday's benching... so did squats for WB's. Also, no rower, and did so many SDHP yesterday, chose to run 2k, 1k, and .5k.... 19:25 time.

Comment #51 - Posted by: BillB at June 15, 2010 4:46 AM

Row 2K
35 Wall-ball shots, 20 pound ball
Row 1K
25 Wall-ball shots, 20 pound ball
Row 500 meters
15 Wall-ball shots, 20 pound ball

tt = 20:10

Comment #52 - Posted by: fitz997 at June 15, 2010 4:51 AM

#15 Nick

I ordered the home package from Rogue Fitness earlier this month and could not be happier with everything from the service to the quality of the equipment. I highly recommend their package.

Comment #53 - Posted by: Matt P M/31/6'4"/200 at June 15, 2010 5:16 AM

20:30 on the time. Man those Wall Ball shots suck the life out of you! Rowing was consistently below 1:54/500.

Comment #54 - Posted by: Bedellb at June 15, 2010 5:19 AM

19:15 Rx'd
Wall Ball all unbroken!
Rows were 7:50,3:57,1:56....efficiency getting better.
Great programming from great people...Thank you CF!

JD

Comment #55 - Posted by: JD at June 15, 2010 5:32 AM

M/27/6'1/212

Rx'd
18:55

Is Miko rowing across the pond to get to the games? Would save on airfare....probably get there about the same time as the flight too...

Comment #56 - Posted by: Dan Collins at June 15, 2010 5:32 AM

23:49 total, but with 14lb ball

Comment #57 - Posted by: Namwiz at June 15, 2010 5:42 AM

22:39 as Rx'd

Comment #58 - Posted by: Nathan M/28/72"/216 at June 15, 2010 5:46 AM

SDHP #45 200/100/50
#30 WB

17:17

Comment #59 - Posted by: amped 35/M/190/6' at June 15, 2010 5:46 AM

My husband bought a 20 lb ball last week and I did a workout using it. Since we didn't have an appropriate wall available, I just tossed it into the air. I ended up with tendonitis in my elbow again. Is this normal. I know I was catching it too far in front of me (at the time it seemed like a lesser evil than dropping it on my face)and it seems that the stress of my fingers squeezing the ball when I caught it did a number on me.

Has anyone else had this happen. Probably with a real wall and a lighter ball(or just less reps) would be a better way to start.

So.. for now, no stuff that requires grips... which sucks because my husband just built a fantastic bar in the garage with no wall anywhere near it and I'm all keen to learn how to kip.

Comment #60 - Posted by: JuliePlatt at June 15, 2010 5:51 AM

m/34/6'4"/197#

Subbed 20# dumbbell thrusters (20# in each hand) for wall balls. Damper set at 5.

18:56

7 minutes on the nose for the 1st 2000 m. Wheels fell off a bit after that....

Comment #61 - Posted by: dan m at June 15, 2010 5:59 AM

M/42/5'11"/180

1 mile run
50 wall-balls (20#)
800m run
35 wall-balls (20#)
600m run
20 wall-balls (20#)

21:51

Comment #62 - Posted by: nutfam at June 15, 2010 6:16 AM

subbed 45lbs barbell thrusters.

23:00

Comment #63 - Posted by: Adam 43/6'2"/190 at June 15, 2010 6:18 AM

24:06
Damper set at 10
Subbed 40# barbell Thrusters for wall ball

Comment #64 - Posted by: Linwood Wright at June 15, 2010 6:45 AM

22:12

Rowing times:

9:00
4:45
2:30

Used a 12# ball, the largest the Y has. Felt like I wasn't pushing it on the rowing. Probably can shave a couple minutes off next time.

Comment #65 - Posted by: Scott Gilmore at June 15, 2010 6:56 AM

Rx'd 26:20

Comment #66 - Posted by: Bugsy at June 15, 2010 6:56 AM

Hey guys, for WALLBALL STANDARDS, does the ball just have to hit the 10' line or does it have to go completely over (not touching)? Thanks!

Comment #67 - Posted by: DC at June 15, 2010 6:57 AM

much better today!!!!
M/55/5'10/162

21:28

Comment #68 - Posted by: demps at June 15, 2010 7:07 AM

F/34/5'3"/108 2k 10 minutes&50 wall balls shots/ 1k 5:30 minutes&35 wall ballshots/ 500 meter 2:15&20wallball & used 6lb ball with full squat at catch. 23 minutes Also 5k elliptical and abs :)

Comment #69 - Posted by: Mindy S at June 15, 2010 7:16 AM

100604

29:44

subbed 95 lb shoulder presses for bench presses (63% bodyweight)

Comment #70 - Posted by: quinn McCutchen M/40/150/5'10" at June 15, 2010 7:17 AM

As rxd
21.24

Comment #71 - Posted by: Jonblaze at June 15, 2010 7:20 AM

Wod with 45lb thrusters instead of wall balls
Time=19.29

Very happy to have kept it under 20mins! Mikko is a machine!

Comment #72 - Posted by: Prinze at June 15, 2010 7:22 AM

Great workout! 21:54 w/14 lb. wall ball

Comment #73 - Posted by: Rob at June 15, 2010 7:29 AM

43/m/5'10"/195

23:08 modified with 15 lb ball to 15 ft.

Comment #74 - Posted by: KyleNYC at June 15, 2010 7:32 AM

30/M/138/5'10

Did this WOD with 3 people as RX'D,

Stokes 28:03
Buckhart 33:08
SANTI 24:19

Stokes Rows, 2k= 8:36, 1K = 4:39, 500 = 2:15
Buckhart, 2K= 9:36, 1K = 5:45, 500= 2:53
SANTI, 2K= 8:11, 1K = 4:29, 500= 2:09

I broke down the Wall balls into set of 10s, Nice WOD, Everyone that did this WOD under 18 minutes have Iron Legs.

Have a nice one everybody.

SANTI

Comment #75 - Posted by: SANTI at June 15, 2010 7:42 AM

23:03

Comment #76 - Posted by: dubbs at June 15, 2010 7:46 AM

Rowing again! Cut us up for summer, coach!

27:53

Comment #77 - Posted by: Hale at June 15, 2010 7:48 AM

new crossfitter

I am building my home gym and need to know where I can find a 20# medicine ball. And should it bounce, or have no rebound capabilities?

Thank you

Comment #78 - Posted by: playhard at June 15, 2010 7:53 AM

subbed 33 lb thrusters for wall ball

27:23

all rows faster then yesterday

Comment #79 - Posted by: beemer (f/39/5'4"/125) at June 15, 2010 7:53 AM

M/23/6'2/160

22:22

14lb ball

Comment #80 - Posted by: SeanMerron at June 15, 2010 8:02 AM

2k row 7:38
50 wallballs 14# at 10'
1k row 4:20
35 wallballs 14# at 10'
500 row 2:13
20 wallballs 14# at 10'
Total 21:10


Comment #81 - Posted by: JuliAnn (F/42/5'6"/155) at June 15, 2010 8:06 AM

26/m/5'11"/214ish
20:00 rx'd

Comment #82 - Posted by: Nickosaurus at June 15, 2010 8:07 AM

OK legs a little week from yesterday.

20:23 with a 7 Kg Ball (heaviest in Gym)

Comment #83 - Posted by: JonathanA at June 15, 2010 8:21 AM

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

Time as RX'd: 18:20.34

I tried like hell to break 18min...not so much...WOW that was an awesome WOD! Mikko is not human...Mikke is a cyborg

Comment #84 - Posted by: Memmnoch at June 15, 2010 8:26 AM

Ran 5k, and swam a tabata in the pool :)

Comment #85 - Posted by: brittk at June 15, 2010 8:35 AM

24:45

Whew!

Comment #86 - Posted by: james.patrick [M/48/66"/135] at June 15, 2010 8:42 AM

Row 2K - 8:11
50 Wall-ball shots, 20 pound ball
Row 1K - 4:20
35 Wall-ball shots, 20 pound ball
Row 500 meters - 2:08
20 Wall-ball shots, 20 pound ball

22:07

Comment #87 - Posted by: ArcLite M/35/69/165 at June 15, 2010 8:44 AM

Is it better to sub the wallballs with 20lb (each hand) dumbells or the 45lb bar?

Comment #88 - Posted by: TF at June 15, 2010 9:06 AM

short/stumpy body + rowing= turtle...just like my running!

20# ball to 8' target

TIME: 22:25

Comment #89 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at June 15, 2010 9:08 AM

M/37/205/72"
As RXd 18:07

Comment #90 - Posted by: Johnnie Elder at June 15, 2010 9:09 AM

Sub 45lbs Thrusters for Wall ball
Time: 20:27

Comment #91 - Posted by: J-F/20/155/5'9 at June 15, 2010 9:09 AM

And I thought there wouldn't be any rowing for a while.

Comment #92 - Posted by: JoeK at June 15, 2010 9:15 AM

Is anyone familiar with water fly wheel resistance ergs? That's all that we have available on the FOB, and I am curious if the distances rowed vs time are comparable to the C2.

Based on feel, it almost seems like it is basing distance off the length of the pull more than from the power generated per pull. Is there any truth to this? I had read that the performance monitors on non-C2 rowers were not as accurate but wanted to confirm with someone here.

If they are not as accurate, is there a way to calculate an approximation to C2 distance?

Thanks.

Comment #93 - Posted by: drew_schaub at June 15, 2010 9:20 AM

subbed 45# thrusters:

19:47

Comment #94 - Posted by: drew_schaub at June 15, 2010 9:21 AM

39/f

24 min. - 8 lb med ball 8'
rower set at 10

Comment #95 - Posted by: Lis at June 15, 2010 9:34 AM

As Rx'd (24 lb homemade medicine ball)
19:30

Comment #96 - Posted by: LT TILL at June 15, 2010 9:38 AM

22:59 as rx'd

Comment #97 - Posted by: dylan at June 15, 2010 9:44 AM

Row/Bench WOD, details there.

Comment #98 - Posted by: bingo at June 15, 2010 9:44 AM

F/40/5'6"/155

run 1 mile
50 wall-balls (14#--just got for birthday!)
run 800m
35 wall-balls
run 400m
20 wall-balls

23:50

Comment #99 - Posted by: mom to five at June 15, 2010 9:48 AM

playhard (#79): I think Dynamax med balls are kind of the standard. They bounce, which is nice when you're deep into a WOD and take one on the nose =)
www.medicineballs.com is Dynamax's homepage.

34/m/175
as rx'd 19:29

Comment #100 - Posted by: captaineo at June 15, 2010 10:13 AM

a mix up of yesterdays wod:

Row 500m
30 push ups
30 pull ups
Row 1k
20 push ups
20 pull ups
Row 2k
10 pull ups
10 push ups
= 26:38

Blech, time is terrible. I need to sit down and think of a week of a week of just weights. Nothing crazy, but enough to feel good. I am in need of a rest (mentally drives me crazy) so just need a wt routine.
Erin

Comment #101 - Posted by: in8girl at June 15, 2010 10:16 AM

40/m/190
runs instead of rows

20:15

Comment #102 - Posted by: JackM at June 15, 2010 10:19 AM

m/26/155

rx'd 27:13

this one hurt worse than I thought it would

Comment #103 - Posted by: Padraig at June 15, 2010 10:37 AM

19:24 As RX'ed.

@ #31 - I think the state of our World economy speaks to the fact that spending has outranked saving at all levels.

The point of this quote as it relates to Crossfit is that we are always striving for SELF betterment, not a reliance on anybody else to do it for us. Regardless of ones fitness level, time or other obligations, or station in life, we can all achieve "elite" fitness. It's a mind-set we are in as crossfitters and if we're not in it we need to get in that mind-set.

This relates to finances in the sense that saving money is as important to our financial health as doing a workout every day is to our physical health. The more intensity we put into each of these things, the fitter we will grow in each area. The physically or financially un-fit all need to start somewhere. I did!

Comment #104 - Posted by: Chad at June 15, 2010 10:40 AM

19:02 as Rx'd.

I liked getting the 2K out of the way early. The other 1.5K almost felt like sprints...Really crappy,lung burning, puke emitting sprints. I also would like to mention that although I understand the usefulness of them, I hate wall balls. Thank goodness main site programs them or else I would never do them. Like seeing all the rowing, it's been fun.

Mikko is not human!

NEVER QUIT!

Comment #105 - Posted by: Dan Blackmon (M/36/5'10"/175lb) at June 15, 2010 10:44 AM

31/m/235: 40:22 (75#bar, yellow ball)
32/f/160: 32:33 (15#bar, purple ball)

200 SDHP, 50 WB, 100 SDHP, 35 WB, 50 SDHP, 20 WB (C accidentally did 50)

Comment #106 - Posted by: HT&C at June 15, 2010 10:44 AM

150 SDLHP
50 Wall Ball 25#
100 SDLHP
35 Wall Ball
50 SDLHP
20 Wall Ball

28:26

Comment #107 - Posted by: ferb44 at June 15, 2010 10:48 AM

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

Subbed somu deadlift high pulls with bar for row at 200, 100,50 reps
time 30:08

It was just a grinder woth the sumos. I got through it ok, breaks were ok, but a bit long. Ernie I couldn''t do it like we said, once I started I went for a number to keep going. Mostly 20's.

wall ball in sets of 10 and some 5's

Comment #108 - Posted by: NikNichols42yo 5'7'' 165lbs at June 15, 2010 11:01 AM

20:30 as rx'd

was able to keep all 500m splits under 2:00 which was a pre-workout goal

Comment #109 - Posted by: Brad at June 15, 2010 11:05 AM

Subbed SDHP @45lbs. Otherwise as Rx'd.

15:31

Comment #110 - Posted by: Josiah Ertz at June 15, 2010 11:06 AM

Right shoulder has a Torn rotator cuff; Surgery is in my near future. Did them carefully and Kettlebell snatches didn't bother it.
WOD
Row 2K
50 Kettlebell snatches, 20 kilo
Row 1K
36 Kettlebell snatches, 20 kilo
Row 500 meters
20 Kettlebell snatches, 20 kilo
30:20
m/52/215

Comment #111 - Posted by: Pete In Sun City at June 15, 2010 11:11 AM

28:21

doubled number of wall balls since gym's largest medicine ball is 10lbs

Comment #112 - Posted by: jc at June 15, 2010 11:14 AM

32/M/185

don't have a 20# wall ball so I did thrusters with 20# dumbbells which I think are harder anyway but that's besides the point

19:03

Comment #113 - Posted by: John g at June 15, 2010 11:17 AM

Chad,
The state of our world economy tells me more about the actions of the rich than that of the poor. From my understanding, it was the avarice of the rich that lead to the near collapse of world financial markets. And it is the honest and hard-working people of many nations who are suffering because of the greed of few.

Your comments demonstrate to me that you are intelligent, and I appreciate your insight. Nonetheless, when analyzing the quote as it relates to Crossfit, this is a community which depends very much on the collective. Some put in more, some put in less, some even contribute nothing, but all are entitled to receive the wealth of knowledge and information that makes this program such a success. Perhaps no one is entitled, but at least the founders of this program thought so, or it would not be free!

We all need to start somewhere, this is true, but some of us start with the odds stacked against us. Even the men and women of this nation who have served and are serving have the odds stacked against them. This I quote from The National Coalition of the Homeless Site:

"Far too many veterans are homeless in America—between 130,000 and 200,000 on any given night—representing between one fourth and one-fifth of all homeless people. Three times that many veterans are struggling with excessive rent burdens and thus at increased risk of homelessness.
Further, there is concern about the future. Women veterans and those with disabilities including post traumatic stress disorder and traumatic brain injury are more likely to become homeless, and a higher percentage of veterans returning from the current conflicts in Afghanistan and Iraq have these characteristics."

So, with such a heavy military and state presence on this site, it is ironic to see quotes like the one posted for today. Peace, love and respect, my brethren.

Comment #114 - Posted by: Espinosa m/25/5'11"/165 at June 15, 2010 11:24 AM

Subbed 45lb thrusters for WB's

21:23

M/36/187

Comment #115 - Posted by: AD in NC at June 15, 2010 11:28 AM

Dang!!! This Rob Shaffer is under 19' with almost 8' on the first row!!!
My first row was 7' 15", second one 3' 36" and the last one near 1' 45" and my total time for the workout was 23' 44"
I really suck at wall balls!!!

Comment #116 - Posted by: vats at June 15, 2010 11:31 AM

23:02 with 16 lb. Med ball. All we had at school.

Comment #117 - Posted by: SB at June 15, 2010 11:34 AM

CFWU x3

33:01
200/100/50 sdhp for rows
20# db thrusters for WB

Comment #118 - Posted by: Matthew at June 15, 2010 11:38 AM

M/44/180#

As Rx'd - 21:30

Comment #119 - Posted by: Alan at June 15, 2010 11:45 AM

To answer a few questions. First off you are better off not rowing with knees apart. Check out technique video on www.concept2.com for more info but the deal is that you will generate more force if you drive with your knees in line with your ankle. I don't know what to tell you about the comparison between water rower and Concept2. The lack of calibration and repeatability is one of their issues. Everybody’s times look good and I have noticed that the rowing of CrossFiters is really getting good. Rowing is finding CrossFit almost as fast as CrossFit is finding rowing. It is a good fit. Keep it up. - Greg

Comment #120 - Posted by: Greg Hammond at June 15, 2010 11:50 AM

Subbed running 1600m, 800m, & 400m for rowing

27:53

M/53/6'0"/209

"Illegitimi non carborundum!"

Comment #121 - Posted by: Bill Hoogsteden at June 15, 2010 11:57 AM

f/27/118/5'2

only had 12lb ball otherwise as rx'd

24min

Comment #122 - Posted by: StephieG at June 15, 2010 12:02 PM

I've been on the road and have not had the chance to watch some of the videos, so I was just catching and who do I see?

Greg A! My original CF hero doing 15 rds of Cindy. It's awesome to see vids of him still being posted.

Greg, you still inspire me. Thanks.

Comment #123 - Posted by: Pat Sherwood at June 15, 2010 12:09 PM

@114
As far as I can tell, the near world financial collapse is due to GOVERNMENT forcing banks to lend to people who could not afford houses, but "deserved" to own homes, and were, I guess forced at a barrel of a gun to put their names on a risky home loans. That and governments around the world spending tons of hard earned dollars of actual workers (poor included) on unsustainable social programs are what have put many humans in a state of servitude to governments worldwide. For a good while we were somewhat immune from this. In the 1900s a fellow named Woodrow Wilson changed everything, and we have slowly moved towards an illness that rejects personal responsibility, hard work, and true individualism. As far as the common good is concerned we should ask people under Che, Castro, Stalin, Mao or any other great leader how that worked out.

Thank God however that we are waking up, and for the first time in a long time people are learning about the constitution, and the true people are founders were, not the lies portrayed by our schools and media. Im done. ( Im sure there is some bad grammar and spelling in this rant. in a hrry.

Comment #124 - Posted by: Larry at June 15, 2010 12:15 PM

26/m/5'11"/175
row as rx'd
16lb ball so did 65,46,35 to compensate for lack of 20lb ball
27:28
rows 7:50,4:03,1:51

Comment #125 - Posted by: justaman - liberty, sc at June 15, 2010 12:15 PM

modified wod

elliptical 1 mile
50 45 lb thruster
800 m run
35
400 m run
20

m/31/180

Comment #126 - Posted by: TNT at June 15, 2010 12:19 PM

Also, I am almost positive the founders of xfit are strong strong free market types. The site is "free" (nothing is) because it is an amazing marketing tool. It sucks you in and gets you interested. Then you say wow, maybe I could do better at an affiliate, you become a member, increasing the revenue to your local affiliate therefore increasing the continued success of crossfit leading to more cert fees paid, more affiliate fees paid, more shirts, and sticker purchased, which leads to someone asking, what the hell is crossfit...the cycle goes on and on. This is why I love these people. This is the spirit that leads to people having more of their own money to donate to charities that do their job a hell of a lot better than the most efficient government could ever dream of. Not that I think any government truly cares about helping anything but its own power. Now I am done for real!

Comment #127 - Posted by: larry at June 15, 2010 12:29 PM

My globo gym only has a 10# ball, so i made my own this morning. After taping it up i weighted it and it came out to 26#. rode my bike to the gym 2 miles.
Rx'd 25:13
Bike ride back was horrible.

Comment #128 - Posted by: kevin Dixon at June 15, 2010 12:30 PM

25:05 M 34 186.

Comment #129 - Posted by: Jdude at June 15, 2010 12:44 PM

21:56 20 lb dumbell thrusters/ no ball

Comment #130 - Posted by: Phil C 49/m/160 at June 15, 2010 12:58 PM

M/29/5'7/162

CFW x3

Time hacks for rowing:
2k - 9:01
1k - 4:37
500 - 2:11
Total - 15:49

I never looked at the time when I started so I'm estimating that I finished the whole WOD in 20 min flat. Did thrusters with 20 lb dumbbells as a sub for the wallball shots.

CFW x3 again. Great workout.

Comment #131 - Posted by: Michael C. at June 15, 2010 1:09 PM

m43/5'9"/160#

20:36 with 16# ball @ 10'

45 min run @ 8 min mile right after

Comment #132 - Posted by: Aaron at June 15, 2010 1:22 PM

Brand x pack scaling but with 20lb++ wall ball

row 2k
35 wb
750m row
25 wb
500m
15 wb

18:00 even

Comment #133 - Posted by: Tooljunky m/28/175 at June 15, 2010 1:24 PM

m/165

as rx: 21:38

Comment #134 - Posted by: jnel at June 15, 2010 1:27 PM

Wasn't feeling the rowing for a 2nd day so we did our own WOD.

For time: 21-15-9

95lbs Squat Cleans to Ab Rollout with Barbell
1 pood Turkish Getup

Comment #135 - Posted by: stryder9 M/36/5'8"/155# at June 15, 2010 1:30 PM

19:48

All wallballs unbroken.

Not gong to claim "As Rx'd" because our gym only has a 15 pound ball. Realized I might have a sub 20 time after the 35
Wall-Ball, so I just forced that last 500M and those last 20 wall balls as I watched. Whew!

Comment #136 - Posted by: ALX at June 15, 2010 1:31 PM

dont think i can do the wall balls at my gym...any suggestions?
thanks
cory

Comment #137 - Posted by: cory-jeremy at June 15, 2010 1:34 PM

#31

point taken, however it is evident that our fellow citizens neglect saving for the future and expect freebies when the cash is gone. obama wants to spend 100 billion on government pensions for cops teachers and fireman. think about how much money that is. the private sector never makes lavish pensions like that,
helping the needy is so important, but we the people can volunteer our time and money, instead of the money going to wasteful big government programs

Comment #138 - Posted by: Aric D at June 15, 2010 1:35 PM

ran instead of rowed
26:44

Comment #139 - Posted by: cort at June 15, 2010 1:38 PM

Subbed equivalent calories on an ellipitical machine.

23:40.

"B": 28:45.

Also 1RM deadlift: 345#, 20# short of PR. "B": 335#.

Comment #140 - Posted by: Latham Fell M/30/180 at June 15, 2010 1:47 PM

90° 67% humidity, I could see my sweat evaporating which greatly affected my performance. Houston weather makes me stronger.

33:07
200 x SDHP
50 x 20# Wall Ball
100 x SDHP
35 x 20# Wall Ball
50 x SDHP
20 x 20# Wall Ball

Comment #141 - Posted by: FinnishCraig m/22/5'8"/152 at June 15, 2010 1:49 PM

Rx'd - 24:30

m/36/6'3"/205

Comment #142 - Posted by: Shane at June 15, 2010 1:57 PM

2000 meter row (1:51) 7:25
50 20lb wall ball (10,10,16,14) 3:20
1000 meter row (1:56) 4:06
35 20lb wall ball (12,14,9) 2:28
0500 meter row (1:52) 2:10
20 20lb wall ball (20) 0:50

20:18 06/15/2010

Comment #143 - Posted by: johnathon in seattle 28/5'8/152 at June 15, 2010 2:09 PM

M/38/215/6'4"

19:19 RX'd almost... 9 foot, 4 inch wall ball target cos of cieling height

Comment #144 - Posted by: Fletcher at June 15, 2010 2:20 PM

34/M/6'00/195

22:19 pr

Goal time was 22:30 so I'm pleased. It was 101degrees in the gym today...HOT!

Comment #145 - Posted by: Dan D. at June 15, 2010 2:22 PM

19:55

* no rower, subbed runs (1600m/800m/400m)

Comment #146 - Posted by: MarcusG 5'9" 170# at June 15, 2010 2:23 PM

M/41/180

Subbed 45lb thrusters:

21:34

More better faster

Comment #147 - Posted by: Marty at June 15, 2010 2:28 PM

Couldn't make FunctFit tonight so it was sub a dub dub time

subbed 45# sdhp for rows (200,100,50)
subbed 20# DB thrusters for wall ball

put on my 22# weighted vest for added va va voom.

Time 27:12

Boy oh boy that hit the spot, I'm crushed!

Comment #148 - Posted by: jonEl FunctFit at June 15, 2010 2:29 PM

Sub 15# ball

19:20

M/41/5'7/148

Comment #149 - Posted by: texinma at June 15, 2010 2:37 PM

M/255/39

Ran 1 mile/ 50 wall balls 20 lbs
ran 800 m/ 35 wall balls 20 lbs
Ran 400m / 20 wall balls 20 lbs
26:55:77

Comment #150 - Posted by: tpdfish at June 15, 2010 2:42 PM

Scaled to 15lb ball (had no other!)

23:40

Comment #151 - Posted by: Diarmuid at June 15, 2010 2:53 PM

1st time with the 16lb medball..
32:26
dont really care to row another meter as long as i live :)

Comment #152 - Posted by: em :) at June 15, 2010 3:02 PM

21:25 as rx'ed

Comment #153 - Posted by: bdiggle at June 15, 2010 3:03 PM

30:53. 16ibs., I feel like I have rowed the freaken ocean the past 2 days.

Comment #154 - Posted by: thelittleenginethatcould-but didnt at June 15, 2010 3:05 PM

23:06
2000m row 7:48
1000m 3:56
500m 1:59

Row not bad, wb too many breaks.

Comment #155 - Posted by: Smithy/m/49/5'10"/166 at June 15, 2010 3:08 PM

22:06
M/35/68"/155

Comment #156 - Posted by: Micheal at June 15, 2010 3:12 PM

forgot to addd i was NOT wearing my cprime braclet for todays wod... ! :( i will never leave it at home again

Comment #157 - Posted by: em :) at June 15, 2010 3:13 PM

W/U: skipped.

As Rx: 21:14.

C/D: skipped.

New PR by 12:26 (prev PR set w/45# SDHP 200-100-50 and 40# thrusters 50-35-20). Wall-ball shot squats to an 11-inch box. Felt beat-up coming into this so I'm more than happy with my time.

Comment #158 - Posted by: rjf (Since 07-20-07. WOD no. 797) at June 15, 2010 3:17 PM

29:54

Subbed 20lb wall balls with thrusters with 20lb DB in each hand.

New to CF. This wrecked me....and I loved it.

Comment #159 - Posted by: Timmy at June 15, 2010 3:20 PM

20:52 as rx'd

Sub 19 times are amazing, Mikko's time beyond description.

rows/7:33/4:05/2:08 #8 damper setting

WB 10/10/10/10/10
15/12/8
20

Happy with my 2k time. Probably broke the wall balls up too much but, still trying to take it easy on my shoulders.

Comment #160 - Posted by: Jim D. 49/m/165/5'11" at June 15, 2010 3:23 PM

24:08 as RX'ed

Comment #161 - Posted by: Hunter at June 15, 2010 3:26 PM

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Row 500M

As rx’d: 22:43
Foam roll after
Compared to 070918: 24:22 with 15lb wall ball

Comment #162 - Posted by: Sesoku at June 15, 2010 3:29 PM

Subbed 17.6lb thrusters (each hand) for wall ball. Rower set to damper 7.

22:29

[22:29]

Comment #163 - Posted by: JonK at June 15, 2010 3:39 PM

M/34/185lbs

Warmup: 9 mins on treadmill.

For Time:
200 SDHP (45lb bar)
50 Thrusters (45lb bar)
100 SDHP (45lb bar)
35 Thrusters (45lb bar)

Time: 27:18mins
(Ran out of time to finish workout before work)
----Workout was still killer!

Comment #164 - Posted by: Bacon at June 15, 2010 3:44 PM

as rx'd

22:35

Comment #165 - Posted by: tpost415 at June 15, 2010 3:51 PM

#23, #120: #120 is correct, don't row with your arms inside your knees - bad form. With that being said, it is also very important to make sure the paddle (handle) passes over your knees as the chain retracts before you bend your knees.

Comment #166 - Posted by: Kim at June 15, 2010 3:51 PM

20 lb ball to 10'

done in 22:14

Comment #167 - Posted by: Jared at June 15, 2010 3:53 PM

Dont have a rower, and felt like doin my own thing today.

The 400 workout

25pull
50 dl 95#
50 push up
50 bench jump
50 10# weighted sit ups
25 per arm dumbbell clean and shoulder press 25#each
25 pull
100 rope skips (no dbls yet)

27:30 (im still somewhat new, but am gaining)

lk

Comment #168 - Posted by: larry at June 15, 2010 3:59 PM

18:02

Wanted to beat my time of 17:50 from 3 years back but it wasn't meant to be. Tried faster rows and took one 'strategic' break on the first two rounds of wall balls but that proved to be my undoing. Oh well, I guess it wasn't in the cards today.

Miko is a beast.

Comment #169 - Posted by: gaucoin at June 15, 2010 4:14 PM

I did the rowing component during yesterday's WOD, but substituted the sumo deadlift high pulls today b/c did not have access to a rowing machine. 200 sumo deadlift highpulls definitely harder than rowing a 2 k.

Comment #170 - Posted by: Richard at June 15, 2010 4:22 PM

Used 16 lb. med ball- 25:00/ got my first unassisted pullup today:)

Comment #171 - Posted by: Thinlizzie at June 15, 2010 4:25 PM

That picture looks like something from the set of Star Wars.

Comment #172 - Posted by: MB at June 15, 2010 4:30 PM

Thinlizzie you are a beast. This is thelittleenginethatcould-but didn't.

Comment #173 - Posted by: em :) at June 15, 2010 4:35 PM

M/26/215

21:24

Comment #174 - Posted by: Brian at June 15, 2010 4:37 PM

R 2000 10:12
WB 12# x 30 2:00
R 1000 4:49
WB x 25 .50
R 500 2:25
WB x 15 1.00

Total: 27

Comment #175 - Posted by: Stratman M/51/5'8"/163 at June 15, 2010 4:49 PM

M/30/5'9"/195

Subbed 45lb barbell thrusters for WB shots, otherwise as rx'd - 19:07

Comment #176 - Posted by: cnc1911 at June 15, 2010 4:50 PM

23:02 with 16 lb. Med ball. All we had at school.

Comment #177 - Posted by: SB at June 15, 2010 4:58 PM

17:51. Sub run with 50# vest for rows. 800M, 400M, 400m.

Comment #178 - Posted by: therozfather. 31/M/197 at June 15, 2010 5:02 PM

M/41/6'0"/155

As rx'd - 22:56

Comment #179 - Posted by: jpw at June 15, 2010 5:10 PM

CG E-City CrossFit;
Leary(m/45/5'11/200)
23:10 as rx'd

Comment #180 - Posted by: Dan Leary at June 15, 2010 5:10 PM

33m/5'8"/175
as rx'd 23:01

Comment #181 - Posted by: Chris McLendon at June 15, 2010 5:13 PM

M 35/5'7"/129

subbed 10 lb ball: 20:37

Comment #182 - Posted by: Dan D. at June 15, 2010 5:14 PM

23:07 Rx'd

Comment #183 - Posted by: JLG - 48 / male / 5'10 / 170 at June 15, 2010 5:19 PM

subbed 45 thrusters subbed 45 sdhp


200 sdhp
50 thrusters
100 sdhp
35 thrusters
40 sdhp
20 thrusters

17:21 pr

Comment #184 - Posted by: Kevin McClellan 48/M/195 at June 15, 2010 5:29 PM

22:07
subbed SDHP's and 45 lb barbell thrusters

Comment #185 - Posted by: Tyler Scott at June 15, 2010 5:35 PM

M/27/186/6'1"

As prescribed: 18:40

Comment #186 - Posted by: TAG at June 15, 2010 5:44 PM

m/28/6'1/183
18# wall ball
28:53

f/28/5'7/124
15# wall ball to 7.5-8' target
29:26

Comment #187 - Posted by: OFQ-MD at June 15, 2010 5:45 PM

34 yom 215bwt

wod as rx'd
time 22:30

Comment #188 - Posted by: brian t at June 15, 2010 5:49 PM

15lb ball heaviest at the gym so scaled to 75, 53, 30 on wall balls.

26:16

Lost a good bit of time going from the front left corner (rower) to the back right corner (only place I could throw the medicine ball against the wall).

Comment #189 - Posted by: Kevin M/27/5'10/180 at June 15, 2010 5:52 PM

Finished time=17:53

Comment #190 - Posted by: Scott/24/155/5'8 at June 15, 2010 5:52 PM

2k-7:04
1k-3:34
500m-1:41

Did the wall ball shots with a 15lb med ball (largest at my gym)

Comment #191 - Posted by: Jaron Lindbom at June 15, 2010 5:53 PM

Oh and 2k->8:36, 1k->4:09, 500M->2:00

Comment #192 - Posted by: Kevin M/27/5'10/180 at June 15, 2010 5:55 PM

as rx'd
25:46

i thought i was on a really good pace till i got to the first wb set

Comment #193 - Posted by: Leo at June 15, 2010 6:03 PM

45# SDHP 200,100,50
20# med ball
26.52

Comment #194 - Posted by: Kyle A. at June 15, 2010 6:08 PM

Scaled wallballs to 35-25-15 reps:

21:34

Need to suck it up and push through those final wallballs unbroken!

Comment #195 - Posted by: angstadt530 at June 15, 2010 6:13 PM

Tuesday WOD 27:46

Comment #196 - Posted by: Ben at June 15, 2010 6:24 PM

22:07

Comment #197 - Posted by: greg 6'3"/212/38 at June 15, 2010 6:25 PM

Yikes

59/M/202 - 27:02

49/F/123 - WBs at 12 lbs. - 25:47

Comment #198 - Posted by: Dave and Belinda at June 15, 2010 6:28 PM

24 minutes
15lb thrusters each hand sub for 20lb med ball
2k - 7:47
1K - 3:54
5 - 1:54

Comment #199 - Posted by: rbt0005 at June 15, 2010 6:28 PM

did row/bench wod today. one day behind because of baseball tourny on weekend. Will have to miss this wod because of ball tomorrow.

Comment #200 - Posted by: Ronnieboy at June 15, 2010 6:29 PM

29:24

Sub'd SDHP's for the rowing and heaviest ball at the gym was a 15#. Still hurt.

Comment #201 - Posted by: Chris G. 43/6'1"/230 at June 15, 2010 6:30 PM

16:24 with 20lb 12 inch med ball

Comment #202 - Posted by: Chris at June 15, 2010 6:37 PM

19:15 Rx'd @ 0500hrs
All WB Unbroken....that's a first for my book!
CF Nation!

Comment #203 - Posted by: JD at June 15, 2010 6:44 PM

M/23/162

12lb WBs

22:51

Comment #204 - Posted by: Yessuh at June 15, 2010 6:45 PM

27:22 (Subbed 45# SDHP for Rows - 200, 100, 50)

Comment #205 - Posted by: B. Rhaly at June 15, 2010 6:47 PM

M/23/162

12lb WBs

22:51

Comment #206 - Posted by: Yessuh at June 15, 2010 6:47 PM

20:50 as rx'd

Made myself a wall ball today. Went pretty hard on the 2k (6:40 or so). Awesome WOD.

Comment #207 - Posted by: Marky Mark at June 15, 2010 6:56 PM

21:45
Attempted the porchish pack WOD
2K row
35 reps of15lb DB pushpress
1K row
25 reps of 15lb DB pushpress
500meter row
15 reps of 15lb DB pushpress

Comment #208 - Posted by: mgmoren at June 15, 2010 7:25 PM

44/169

Used bowflex and 18 lb. wallball

20:43

Comment #209 - Posted by: Rick Cantu at June 15, 2010 7:31 PM

As rx'd: 21:27

Comment #210 - Posted by: John m/41/68"/165 at June 15, 2010 7:33 PM

20:57 with a 15lb ball.....I don't like rowing fast!!lol! I guess I need to learn to love it!

Comment #211 - Posted by: TRIPKASE m/37/5'7/160 at June 15, 2010 7:45 PM

M/27/160/5'11"

1/3 Crossfit warmup

6 min row
50 Wall Balls (7kg ball)
4 min row
35 Wall Balls
2 min row
20 Wall Balls

Total time 27:30

Distance on rowing machine was not working so I rowed for time.

Comment #212 - Posted by: Greg-NOLA at June 15, 2010 7:52 PM

M/49/6'3"/195

as rx'd
21:38

Comment #213 - Posted by: JimL at June 15, 2010 7:56 PM

Cool video Jorge !!!!!!!

Comment #214 - Posted by: jami at June 15, 2010 8:03 PM

M-64-199-For time:
Row 2K (est distance on Total Gym)
50 Wall-ball shots, 16 pound ball
Row 1K
35 Wall-ball shots,16 pound ball
Row 500 meters
20 Wall-ball shots, 16 pound ball
20:21
Followed by 1.7 mile walk- 32:00

Comment #215 - Posted by: peejay2 at June 15, 2010 8:06 PM

M/28/150/5'8"

subbed 15lb wall balls

R 2K - 9.16
50 WB - 3.54
R 1K - 5.59
35 WB - 2.54
R .5K - 3.31
20 WB - 1.56

Total time 27:30 min

Comment #216 - Posted by: PCOX at June 15, 2010 8:09 PM

19:15 rx'd

Comment #217 - Posted by: lk at June 15, 2010 8:09 PM

35:45

Comment #218 - Posted by: ccraft at June 15, 2010 8:17 PM

24/m/165lbs/70"

SUB: 200 sumo deadlift high pulls @95lb
50 thrusters @ 95lbs
100 SDHP
35 Thrusters
50 SDHP
20 thrusters

55:35

Comment #219 - Posted by: Eric-Clint, Texas at June 15, 2010 8:23 PM

150 x 1 pood kettlebell SDHP
35 x 20bls wall ball shots to 10ft
75 x 1 pood kettlebell SDHP
25 x 20lbs wall ball shots
50 x 1 pood kettlebell SDHP
15 x 20lbs wall ball shots
22:29

Comment #220 - Posted by: Jason Crocker at June 15, 2010 8:23 PM

Two days of SDHP's in a row due to no rower Put simply... sucks. I also had to sub wall balls for 20# db thrusters.

200 sdhp
50 20# db thruster
100 sdhp
35 20# db thruster
50 sdhp
20 20# db thruster

sdhp's kill time once again. gotta get a rower.

33:40

Comment #221 - Posted by: Kevin A. M/17/177/6' at June 15, 2010 9:17 PM

39 y/o 176 lbs 6'0 2k row pr 7:15
as Rx'd in 20:22
all rows 1:55 to 2:00 pace
last wall ball set unbroken

Comment #222 - Posted by: CoreyB at June 15, 2010 9:28 PM

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

As Rx'd 37:37

OooRahh CrossFit

Comment #223 - Posted by: W.D. at June 15, 2010 9:44 PM

17:57

Comment #224 - Posted by: JB at June 15, 2010 10:07 PM

M/26/140/5'11"
as rx'd 21:18

Comment #225 - Posted by: Jon at June 15, 2010 10:20 PM

Great workout,

I did the SDHP instead of rowing because I thought it to be more tiring. Which brings me to my next point. Although a very similar movement, 200 reps of SDHP are much more taxing than a 2k row, period. I would imagine this has to do with the squat and balance. Regardless, loved the workout and love the highpulls!

Comment #226 - Posted by: TR at June 15, 2010 10:41 PM

21:27

Comment #227 - Posted by: John, 20/205lbs/6'2'' at June 15, 2010 11:19 PM

12:26

1000/500/250 m row
17 lb MB, 29, 21, 12 reps

Comment #228 - Posted by: rawhide at June 15, 2010 11:26 PM

m/39/192/70"

row 1K WU

WOD: with 15# medball to 12'

25:08

On the aft missile deck in Okinawa.

Comment #229 - Posted by: ScottE at June 15, 2010 11:32 PM

cfwu
subbed 40# DB thruster for WB, damper at 4.
row 2k @ 7'48" started thrusters and noticed that I did not start stop watch. started time and finished last 27 thrusters of first set in 1'14", so adding 2 min from first row.
4'02" @ 1023m
2'04" @ 524m
21'24"

Comment #230 - Posted by: Tim 33/5' 10/ 165 at June 15, 2010 11:59 PM


For time:
Row 2K
50 Wall-ball shots, 13 pound ball, heaviest in gym
35 Wall-ball shots, 13 pound ball
Row 500 meters
20 Wall-ball shots, 13 pound ball

20:27

Comment #231 - Posted by: Irish Tom at June 16, 2010 2:09 AM

Crap, 700 SDHPs in two days, I'm smoked.

200 SDHP
50 WB
100 SDHP
35 WB
50 SDHP
20 WB
44:19

The SDHPs were done inside, then I had to carry the med ball outside about 150 meters to the basketball court and threw at the backboard in over 100 degree weather in Kuwait. It was 130 degrees yesterday.

Comment #232 - Posted by: Allan Jackman at June 16, 2010 3:16 AM

Hey espinosa, if you got so much extra money layin around go ahead and be my guest and give it away.
"This democracy will fail when the gov' starts to take from those willing to work and giving to those unwilling to work" Thomas Jefferson.

Comment #233 - Posted by: _BH_ at June 16, 2010 4:06 AM

BTW on the WOD Tuesday,
Rowing 2k 1k 5k only had 7 KG MB to wrk withso tossed about 12"at least at the begining.25:30

Comment #234 - Posted by: _BH_ at June 16, 2010 4:10 AM

row 2k
50 wallballs (20)
row 1k
35 wallballs (20)
row 500m
20 wallballs (20)
21:11 RX

Comment #235 - Posted by: Jake Isenhour at June 16, 2010 4:52 AM

As RXed

18:17 @ Hybrid Athletics

Comment #236 - Posted by: Clint Chizinski at June 16, 2010 5:48 AM

As Rx'd except did 45# dumbbell thrusters instead of wall balls.

Total time = 22:40

Comment #237 - Posted by: Tank M/36/5'11"/257 at June 16, 2010 5:51 AM

150 sdhp w/45# curl bar
50 thrusters w/30# curl bar
75 sdhp
35 thrusters
40 sdhp
20 thruster

Slog, 30:33

Comment #238 - Posted by: mikes at June 16, 2010 6:07 AM

5'8"/158/40/Male
22:08 as rx'd

Comment #239 - Posted by: Darol at June 16, 2010 6:44 AM

23:14

Comment #240 - Posted by: Raybone M/42/6"0'/180 at June 16, 2010 6:45 AM

as RX'd
rower @ 5, 99/100 drag setting
24:20

This is a great one. I switch from hating rowing and thinking the wall balls will be a good break to hating the wall balls and thinking the rower will be a good break. There is no break in CrossFit...

Comment #241 - Posted by: chadb m/31/6'2"/200 at June 16, 2010 6:47 AM

m/160/20
as rx'd 21:48

Comment #242 - Posted by: lil bos at June 16, 2010 7:09 AM

19:13

w/ 12 lb ball

Comment #243 - Posted by: Adam A. at June 16, 2010 7:44 AM

2010-06-16: 21:15. Subbed 1m,1/2m,1/4m on TM at 9,7.5,7. Wore 20lb vest throughout.

Comment #244 - Posted by: gs at June 16, 2010 8:02 AM

M/43/6ft2/175#

Rx'd: 19:16

Rowed on my WaterRower with 17 liters of water in the tank. Used my homemade 20# ball made with a basketball, sand, and Gorilla tape.

Contrary to a comment above, I do believe performance on the Water Rower is repeatable as long as you report the volume of water you're using. But I could be wrong.

Comment #245 - Posted by: Steve Cole at June 16, 2010 8:10 AM

WOD: 6/16 (sucky wod)
200 SDHPs
50 Wall Balls
100 SDHPs
35 Wall Balls
50 SDHPs
25 Wall Balls

Ryan - 21:58 (200 sdhp/50 wb)
Gunnar - 22:16 rx'd
Paul- 25:19 rx'd
Shaun- 35:15 #18 ball
Chris- 36:34 #18 ball

Comment #246 - Posted by: jenniferg at June 16, 2010 8:30 AM

18:47

Comment #247 - Posted by: MATT DAWKINS at June 16, 2010 9:40 AM

subbed 1:1 GHDs for wallball
22:48

Comment #248 - Posted by: gary martins at June 16, 2010 10:22 AM

19:04 as rx'd

Comment #249 - Posted by: Justin 29/M/6'5"/230 at June 16, 2010 10:32 AM

As Rx'd three weeks off killed me

23:34

Comment #250 - Posted by: tonyz 26/M/185 at June 16, 2010 10:38 AM

rx'd
21:58

Comment #251 - Posted by: m/45/200/69" chris bham at June 16, 2010 10:47 AM

As Rx'd

22:18

Comment #252 - Posted by: Matt_joyner at June 16, 2010 11:01 AM

What a good setting on a C2 rower for a beginner?

Comment #253 - Posted by: Rufus at June 16, 2010 12:05 PM

5Kg Ball and non c2 rower.
Me 15:48
James 17:16

Comment #254 - Posted by: optimistic_dan at June 16, 2010 12:20 PM

F/27/5'8''/155
Used 14lb Med Ball for Wall Ball
22:12

Comment #255 - Posted by: katster at June 16, 2010 12:26 PM

Used a 10# Med Ball...it was the heaviest my gym had available.

21:40

Comment #256 - Posted by: Jim M/25/5'10"/185 at June 16, 2010 12:31 PM

M/23/6'1"/165#

As Rx'd

23:26

Comment #257 - Posted by: Cole Gruber at June 16, 2010 12:50 PM

Did a slight modification as I'm a new crossfiter of about 5 weeks(but a long time athlete/runner/racing cyclist/rower):

2000m: 7:58
50 bodyweight squats with arm movements to simulate the ball throw/catch
1000m:4:30 keeping it relatively calm
35 wallball shots 8 lbs ball
500m: 1:55
20 wallball shots 14 lbs ball

I'm 50. I was a good rower back in the day and I had PR of 8:10 for 2500m in 1986. Also 500m in 1:19, 1000 in 2:58. blah, blah, blah.

I was really impressed that I was able to row these pieces as I did today with NO rowing training in years and years. I stayed within myself as I'm trying to be smart as I work my way in focusing on perfect form before intensity. I could have gone faster, by a decent amount. Which all goes to say that I am more and more impressed with the logic of the workouts and the generosity of the Glassman's for putting this stuff out there for free. (but I'll be doing a cerfitication soon enough!!)

Thanks again!
m/50/6'1"/198

Comment #258 - Posted by: ThomasD at June 16, 2010 1:38 PM

did runs on treadmill 1.0mi/0.5mi/0.25mi with 20lb dumbell thrusters.

Comment #259 - Posted by: Blatz/32/M/6'3"/226lbs at June 16, 2010 1:41 PM

As Rx'd. 25:27

I was wiped after this three day evolution. I may have set a PR for the most muscle tissue destroyed. I had a hard time sleeping last night due to soreness.

Comment #260 - Posted by: Tim_47_195 at June 16, 2010 1:42 PM

m/39/76/215

20:50

Rows 7:17/3:46/1:52

Comment #261 - Posted by: Chas at June 16, 2010 2:49 PM

21 something, not rx'd. Did with 12 pound med ball. Scaling back and going light this week- body needed some recovery. I need to start doing sets unbroken to improve my times. I shouldn't be taking breaks when scaling back in weight. I will improve and get stronger.

Comment #262 - Posted by: Matt Johnson (m/30/6'3"/215) at June 16, 2010 3:41 PM

14# wallball

27:05

Felt like someone stuck taffy on the rower chain!

Comment #263 - Posted by: cct/F/37/5'4"/150 at June 16, 2010 3:42 PM

Modified CFWU x3
Shoulder Protocol

WOD
:22

The A/C was out in the gym & a guy had a heatstroke right as I started to warm-up. Was smoked and about to be come a headt casualty myself. The 2 tall beer afterwards saved me though. Arrrghhh!

Get some, Go again!

Comment #264 - Posted by: DJ at June 16, 2010 4:10 PM

michie stadium(West Point) stair run in the morning w/ 40# vest..... lunch time WOD 2k row, 50 wall ball, 1k row, 35 wall ball, 500m row 20 wall ball (as RX'D) 16:56 MY LEGS ARE SMOKED rest day 2morro hooooray!!!

Comment #265 - Posted by: Jason (M/26/195/5'10) at June 16, 2010 4:22 PM

stretch
CFWU 3x10
@ brooks 23:57

Comment #266 - Posted by: budd at June 16, 2010 5:04 PM

Sub'd runs of 1 mile/800m/400m for the rows (didn't want to do SDHP's) - heaviest ball I have is only 12lbs, went with that:

Total time 17:14

Comment #267 - Posted by: GleichSTL m/32/177/5'10" at June 16, 2010 5:31 PM

38/m/6/185
Warmup

Sub'd SDHP x75, x75, x75
Wall-ball shots x50, x50, x50

29:03

(Again, no rower)

Comment #268 - Posted by: Jeremy A. Olive at June 16, 2010 6:23 PM

subbed 20# dumbbell thrusters for wallballs. Gotta make a 20# ball to bring to the globo...

20:17

Comment #269 - Posted by: Sethro 37yoM/5'9"/188# at June 16, 2010 7:29 PM

cory-
row 2000m
20lb db thrusts 25reps
row 1500m
20lb db thrusts 25 reps
row 500m 23.45

Comment #270 - Posted by: cory-jeremy at June 16, 2010 8:08 PM

cory-
row 2000m
20lb db thrusts 25reps
row 1500m
20lb db thrusts 25 reps
row 500m time23.45

jeremy-
2k row
40lb db thrusts 10 rep
1k row
35lb thrusts 10 rep
500m row
30lb db thrusts 10 reps

Comment #271 - Posted by: cory-jeremy at June 16, 2010 8:12 PM

25:39

that killed me, i couldn't breath afterward

Comment #272 - Posted by: Raph at June 16, 2010 10:37 PM

42:53
47 lb SDHP's in place of rowing.

Done after two draining hours of basketball. Bonked.

Comment #273 - Posted by: Mik at June 17, 2010 2:43 AM

21 mins

Comment #274 - Posted by: Charles L at June 17, 2010 3:52 AM

2 mile run
14:06
then
Row 1000M
(30) 30lb Thrusters
Row 500M
(20) 30LB Thrusters
14:19
then
50 Sits

Comment #275 - Posted by: dyagg at June 17, 2010 4:07 AM

45# SDHP 200 reps
50 WB shots 20#
45# SDHP 100 reps
35 WB shots 20#
45# SDHP 50 reps
20 WB shots 20#

27:20

Comment #276 - Posted by: tdhalls at June 17, 2010 4:51 AM

21:10

Yikes.

Comment #277 - Posted by: Jared T at June 17, 2010 5:52 AM

Row 2K
50 Wall Ball Shots--14# ball
Row 1k
35 Wall Ball Shots--14# ball
Row 500M
20 Wall Ball Shots--14# ball

33min 07sec

Comment #278 - Posted by: Toby D at June 17, 2010 6:18 AM

19'30" as Rxd

Comment #279 - Posted by: J. Soltau at June 17, 2010 6:48 AM

22:40, subbing thrusters with two 20# DBs for wallball shots. Felt fantastic.

Hoping someday I might be able to do this one in under 20 min. There's always room for improvement. You guys are monsters! These times are all incredible. Take care everybody, have a good day.

Comment #280 - Posted by: Slav 22/m/68"/158 at June 17, 2010 7:40 AM

35yom / 200lbs

Pack, for time:
Row 1500 M
35 Wall-ball shots, 14 pound ball
Row 750 M
25 Wall-ball shots, 14 pound ball
Row 500 meters
15 Wall-ball shots, 14 pound ball

18:08

Felt GREAT. Wall balls are getting easier, and the rows went super quickly. I finished much sooner than expected, with *relative* ease. Maybe the Paleo diet is starting to deliver?

Comment #281 - Posted by: Bphantom at June 17, 2010 8:11 AM

sub'd 2 X 20# dumbell thrusters
21 mins

Comment #282 - Posted by: Mike C (M/41/5'11"/205) at June 17, 2010 9:09 AM

Subbed wall ball with dumbell thruster 7 kg each hand.

21:20

Comment #283 - Posted by: Sgt. Jon at June 17, 2010 9:49 AM

M/50/153/1-1-06

14# WB (can't remember what I used last time; probably 12#)

22:11 (>2:00 PR)

Comment #284 - Posted by: bingo at June 17, 2010 10:43 AM

19.47 !
Sub 20 lbs dumbells thrusters for medball. I think dumbells are WAY heavier than doing bar thrusters with 45 lbs.

Anyway, very happy with workout! Especially that my time is around what everybody else is doing, not 50% less/slower than everybody else.

Comment #285 - Posted by: Peter at June 17, 2010 11:24 AM

Warm-up: 15min Bike

WOD: As Rx'd:

20:17

M/40/6'1"/250

Good workout after the bench press...

Comment #286 - Posted by: Dean at June 17, 2010 11:29 AM

48 / 179

as rx'd

21:48 -- PR by :19 (used 20# DBs for that WOD)

Comment #287 - Posted by: tom perry at June 17, 2010 11:47 AM

19:18 not rx'd. 12# ball

Comment #288 - Posted by: Dave Woods (m/20/6'1"/185) at June 17, 2010 1:58 PM

19:18 not rx'd. 12# ball

Comment #289 - Posted by: Dave Woods (m/20/6'1"/185) at June 17, 2010 2:00 PM

m/178cm/88kg/34y
sub SDHP for row (200,100,50)
29:31

Comment #290 - Posted by: gepeto at June 17, 2010 2:21 PM

FOR TIME:
ROW 1500 M
(UNBROKEN:HARD)
35 WALL-BALL SHOTS, 15 POUND BALL
(UNBROKEN:MODERATE)
ROW 1000 M
(UNBROKEN:MODERATE)
25 WALL-BALL SHOTS, 15 POUND BALL
(UNBROKEN:EASY)
ROW 500 METERS
(UNBROKEN:EASY)
15 WALL-BALL SHOTS, 15 POUND BALL
(UNBROKEN:EASY)
17:26

Comment #291 - Posted by: cory at June 17, 2010 2:22 PM

22:42 12 ft toss

Comment #292 - Posted by: Frank H at June 17, 2010 2:32 PM

ww

Comment #293 - Posted by: deano at June 17, 2010 2:43 PM

22:09 w/11 lb ball
and 35-25-15

23:20 w/8 lb ball at 8'

Comment #294 - Posted by: deano at June 17, 2010 2:44 PM

WOD as rx'd, 24.49

Pretty crap,legs were goosed !didnae have much strength,as hadnae eaten all day and kept walking into walls ! not used to the dynamax ball,need to practice wi it more,this way seems awkward and i miss a lot,whereas the solid 9k ball i never miss any !Took sooooo long the gym was closing again !
Before,Sn. and P/Sn.

Comment #295 - Posted by: Pedro Barrera Scotland at June 17, 2010 4:25 PM

23 / M / 5'9" / 135lbs

Row 1500 M
35 Wall-ball shots, 12 pound ball
Row 750 M
25 Wall-ball shots, 12 pound ball
Row 500 meters
15 Wall-ball shots, 12 pound ball

17:58

I'll do this as Rx'd next time.

Comment #296 - Posted by: BC at June 17, 2010 4:48 PM

50/m/142
31:33

Comment #297 - Posted by: E5fyrman at June 17, 2010 4:54 PM

50/m/142
21:33

Comment #298 - Posted by: E5fyrman at June 17, 2010 4:55 PM

run 2000, 1000, 500 meters
10 pound ball

45:26

(did a lot of walking on the runs with my friend who doesn't do CF regularly:)

Comment #299 - Posted by: rox at June 17, 2010 5:01 PM

as rx'd 26:41

Comment #300 - Posted by: jeff gebbie at June 17, 2010 5:03 PM

18:44 as rx'd
RLTW

Comment #301 - Posted by: Brett Bartlett at June 17, 2010 5:38 PM

19:41

Comment #302 - Posted by: mcdontron at June 17, 2010 5:46 PM

M/45/6'1"/190

500 row
50 WB 20#
1000 row
40 WB 20#
2000 row
30 WB 20#

22:35

Comment #303 - Posted by: medic8 at June 17, 2010 6:42 PM

Subbed SDHP (1 per meter)

Lots of rests - untimed - happy to have finished

40/M/180/6'3

Comment #304 - Posted by: Collard at June 17, 2010 8:12 PM

As Rx'd:
31:21
Iraq @1600 is no joke. Felt like I couldn't breathe after the rows. Hoorah Crossfit!!

Comment #305 - Posted by: AngeloPell at June 17, 2010 9:20 PM

pressed for time, so I did Karen, 150 wbs for time: 7.14

Comment #306 - Posted by: Espinosa m/25/165/5'11" at June 17, 2010 9:21 PM

41:25 for 200 45lb sdlhp, 50 thrusters, 100 sdlhp, 35 thrusters, 50 sdlhp, 20 thrusters vs
24:41 w/ 6kg ball 9/18/07

.6mi run wu 4:43

Comment #307 - Posted by: kevin o at June 17, 2010 9:28 PM

about 20 minutes. Needed to rest partway through the 50 set.

Comment #308 - Posted by: jeremy at June 17, 2010 10:58 PM

and with the rower set to 5.

Comment #309 - Posted by: jeremy at June 17, 2010 11:02 PM

22:23
sub'd barbell thrusters for wall ball

Comment #310 - Posted by: TomO/43/M/200 at June 18, 2010 2:46 AM

damper 10
sub 45 lb. barbell thrusters

24:30

splits - 7:48, 3:56, 1:55

Comment #311 - Posted by: cbecker at June 18, 2010 6:02 AM

sub'd
runs instead of rows
45# thrusters same reps

24:13

Comment #312 - Posted by: Bells 37/6"1"/195 at June 18, 2010 7:37 AM

22.51. 7kg KB.

Comment #313 - Posted by: JonNYC - 41/M/170/5'11" xfit since 6/08 at June 18, 2010 10:46 AM

50 wall balls @ 20 lbs and 10'.
Run 1 Mile
35 Wall Balls @ 16 lbs and 10'
Run 3/4 Mile
20 Wall Balls @ 16 lbs and 10'.
Run 1/2 mile

25:57

Comment #314 - Posted by: JK 28/M/72"/165lbs at June 18, 2010 11:11 AM

18 June 10

Row on 10 setting
6 kg wall-ball, had to break up 1st two sets
30:24

Comment #315 - Posted by: Slugger 6 at June 18, 2010 11:40 AM

As Rxed 18:44

Comment #316 - Posted by: Spartan Loyal at June 18, 2010 12:24 PM

Replaced wall ball shots by 45# BB thrusters.

25:21

Comment #317 - Posted by: Arseneault_957 at June 18, 2010 3:48 PM

Damper to 5 20# db's - 25:33.6

Comment #318 - Posted by: Cphil24m/157#5'9" at June 18, 2010 4:11 PM

24:46

Comment #319 - Posted by: Pacers at June 18, 2010 5:01 PM

C2 damper@4
15# DB thrusters instead of wall balls
25:46

Comment #320 - Posted by: Nicky (F/46/5'2"/118) at June 18, 2010 5:50 PM

18:28

8ft target only

The Porch:
For time:
Row 2K
35 Wall-ball shots, 20 pound ball
Row 1K
25 Wall-ball shots, 20 pound ball
Row 500 meters
15 Wall-ball shots, 20 pound ball

Comment #321 - Posted by: JT at June 18, 2010 6:41 PM

did the rows with 25# dumbbells, 10m = 1 rep
wall balls subbed with 25# dumbbell thrusters 1:1

11.25 total

Comment #322 - Posted by: blckorder at June 18, 2010 7:06 PM

17.36

Comment #323 - Posted by: Rosy in Atl at June 18, 2010 7:52 PM

21:07

Comment #324 - Posted by: KB 24/5'10/197 at June 18, 2010 8:29 PM

500 m 1'56'02
20 burpees
1000 m 4'01'03
20 burpees
500 m 2'05'0
20 burpees
all up took about 25 mins with breathers....
knee surgery sucks

Comment #325 - Posted by: James G-S at June 19, 2010 2:26 AM

21:06 minutes of agony. The first 2k wasn't horrible, I managed to pull it off in under 8 minutes, but the wall ball shots and remaining rowing really did me in. I laid on the ground for a good 3 to 4 minutes sucking wind after finishing this beast.

Comment #326 - Posted by: Aaron at June 19, 2010 6:00 AM

Subbed 45# thrusters for wall ball
25:39

Comment #327 - Posted by: Alex B (M/26/73/205) at June 19, 2010 7:22 AM

went for another round of this on June 19th
19:51. Sub 20 was the goal.

Comment #328 - Posted by: Charles L at June 19, 2010 9:54 AM

rx'd in 19:47

WAAYYY proud of that time for an old fart!!!

Comment #329 - Posted by: bill/51/210/72" at June 19, 2010 11:59 AM

35 even.sub 45# bar, light wallball, wu=22 min jog, cfwux3

Comment #330 - Posted by: gregev at June 19, 2010 1:52 PM

cfwu x 3

did a variation on the sdhp w/ the pulley tower. I did 45# barbell sdhp's for yesterday's WOD and I just couldn't see myself doing it again today. Seemed to work really well.

subbed 35# barbell thruster for wall ball

20:22

Comment #331 - Posted by: David at June 19, 2010 3:49 PM

as rx'd

21:48

felt pretty slow on the row
but made up some time with wallballs
broke up:
1st set 30-12-8
2nd set 28-7
3rd set 20

before I began didn't feel motivated to do this, but once I started, my crossfit instinct took over and I started getting it done!
glad I didn't skip out, I would have kicked my myself for being such a wimp!
I was even contemplating scaled to a 10 lb ball..
haha i've been doing crossfit for more than 2 years! 10 lb. Wallball??? Just one of those days, I guess!

Comment #332 - Posted by: al deezy (33-m-155) at June 19, 2010 7:08 PM

@ the sweatbox
As rx'd

24:41

Tough wod...def having a hard time at
the row, wallballs are good not much prob
there
Great job Deezy way to suck it up and get it done!!

Comment #333 - Posted by: N_Rahim 28/m/145# at June 19, 2010 8:13 PM

As Rx'd.
24:10


"Mrs. Wobbly"
Scaled to wall-ball shots with a 12# ball to 10 feet target.
23:10

Comment #334 - Posted by: Miyagi 30/m/162.6# at June 19, 2010 8:35 PM

All done with 45 lbs barbell:

200 SDHP
50 Thrusters
100 SDHP
35 Thrusters
50 SDHP
20 Thrusters

38 mins 37 secs

Comment #335 - Posted by: Perry Cox at June 20, 2010 6:53 PM

24:47

subbed 45# thrusters for WB

Comment #336 - Posted by: Steeliekid 41 175 67" at June 21, 2010 9:46 AM

M/29/235/5'11"

No rower, subbed 800/400/200 jump rope singles
SUbbed 12lb. ball, it's the biggest the gym had.

20:23

Comment #337 - Posted by: Matt I. at June 21, 2010 9:52 AM

SDLHP x100
wball x 50
SDLHP x 75
wball x 35
SDLHP x 50
wball x 20

10k wallball.

Time 17:35

Comment #338 - Posted by: BarryT at June 21, 2010 3:36 PM

Sub Row For run, getting E model rower shortly. Yeah!!!

Did WOD at home with mate Jarrad, as I am wanting to affiliate from my garage in the Shoalhaven NSW, Australia after recently being certified at CFX in Syd.

Had to tip to around this morning so as not to wake the kids, adds an interesting element to the WOD... he he

Feeling the hurt today after yesterdays body weight benching and weekend cert.

Jaz and my time 26:23 will smash it tomoz

Comment #339 - Posted by: Batch - M/30/179cm/82kg at June 21, 2010 4:39 PM

low intensity but
doubled up today:

2000m row 7:45
50xWB 2:30
1000m row 4:15
35xWB 2:07
500m row 1:57
20x WB

19:27 rx'd

then 5-10min rest and

5 rnds of 50' 45# OH Lunge, 21xburpees
1:36,2:07,2:21,2:29,2:04

10:39 rx'd PR

Six days in a row, and finished with a double. tomorrow rest? still catching up after regionals.

later,
b
m/33/5'8-1/2"/167

Comment #340 - Posted by: brian p at June 21, 2010 5:44 PM

m/36/5'9/179
CFWU - 3. Reg except pushups instead of HSPU 3rd. Superman. Burgener. DU.
23:03
Damper on 8.
Didn't go real hard today.
Rows not bad, esp when I remembered to drive through heel. Made it easier to get good upper body extension which really helped pace per 500m without having to increase stroke count. WB not goo bad. Good depth, knees out makes it easier.

Comment #341 - Posted by: jrm at June 21, 2010 7:02 PM

22:45

Comment #342 - Posted by: dsm19 / 31 / 6'0 / 210 at June 22, 2010 4:16 AM

35 yom 192 lbs.

Subbed SDHP for row. OUCH!
30:27.

Almost passed out. At the PD

Comment #343 - Posted by: kgw at June 22, 2010 9:02 AM

54yom/238lbs

Subbed SDHP for rows...new experience after yesterday's WO. 350 total hi-pulls.

42:56

Ne add fel, soha ne add fel!

Comment #344 - Posted by: do_b330 at June 22, 2010 9:44 AM

23:00

Comment #345 - Posted by: TROY at June 22, 2010 12:18 PM

48/M/182
27:28

Comment #346 - Posted by: Zim at June 22, 2010 2:51 PM

CFWU
22:14
M/49/198#/72"

Comment #347 - Posted by: RB at June 22, 2010 6:08 PM

subbed sdhp for rows once again.

37:34

Comment #348 - Posted by: Ryan P./17/M/170/5'11" at June 22, 2010 7:47 PM

Kinda called an audible on this since I don't have a rower and didn't want to double up on the SDHP's 2 days in a row.

WU +
5 rnds of:
3 Back Squat @225#
10 Pull Ups
-
Ran 5k (~22min, tempo pace)

Comment #349 - Posted by: schinizel/m/31/5'9/150 at June 23, 2010 10:52 AM

m/41/169/5'9"

As rx'd:

22:08

Comment #350 - Posted by: Richie D. at June 23, 2010 11:35 AM

as rx'd

21:17

Comment #351 - Posted by: marty c 6'/m/240#/47 at June 23, 2010 1:12 PM

as rx'd

21:14

Comment #352 - Posted by: marty c 6'/m/240#/47 at June 23, 2010 1:15 PM

16:47

Row 2K
50 DB Thrusters, 20 lb dumbbells
Row 1K
35 DB Thrusters, 20 lb dumbbells
Row 500 meters
20 DB Thrusters, 20 lb dumbbells

M/25/5'11''/195

Comment #353 - Posted by: Kent at June 23, 2010 2:40 PM

200 SDHP, 12kg(26lb)
50 db thrusters, 10kg(22lb)
100 SDHP, 12kg(26lb)
35 db thrusters, 10kg(22lb)
50 SDHP, 12kg(26lb)
20 db thrusters, 10kg(22lb)

29:28

Comment #354 - Posted by: zenoperegrinus at June 23, 2010 3:55 PM

20:46

Comment #355 - Posted by: nsb at June 23, 2010 3:59 PM

24:13

Comment #356 - Posted by: bubbles M/35/185/69" at June 23, 2010 6:45 PM

As Rx'd

20:46

Pace times (if I remember correctly): 2:04/5, 2:03, 1:59

Also had to run back and forth between rower and wall (about 30-40m...stupid crappy gym) ... also managed to saunter past the guards (frontdesk gym people) with my FiveFingers on without getting caught so I didn't have to change shoes

Comment #357 - Posted by: XAF at June 23, 2010 6:53 PM

31/m/71"/175#/Centurion Crossfit: Fort Hood, TX

CFWU x3
21:25 as Rx'd

Comment #358 - Posted by: Archer6479 at June 23, 2010 7:09 PM

M/55/5'10/162 lbs
22:54

Comment #359 - Posted by: demps at June 24, 2010 6:21 AM

A fun one! i love rowing wods.

just over 19 minutes.

Comment #360 - Posted by: wyatt22 at June 24, 2010 9:31 AM

CFWUx2
24:05

Matt: 17:33
Rows of 800-600-500

Comment #361 - Posted by: Doug at June 24, 2010 12:42 PM

31/m/160/65"
24:21
Sub 50lb Thrusters for wallball

Comment #362 - Posted by: ac at June 25, 2010 9:34 AM

CFWUx3
2000m row, 50 wall ball, 1000m row, 35 wall ball, 500m row, 20 wall ball
21.35

Comment #363 - Posted by: Timmy B - M/24/6'3"/220# at June 25, 2010 5:48 PM

06/25

30:28

Comment #364 - Posted by: tommykrackcorn at June 25, 2010 6:42 PM

Row 2K SUB 200 SDHP
50 Wall-ball shots, 20 pound ball
Row 1K SUB 100 SDHP
35 Wall-ball shots, 20 pound ball
Row 500 meters SUB 50 SDHP
20 Wall-ball shots, 20 pound ball

36:13

Compare to 070918

Row 2K
50 Wall-ball shots, 20 pound ball SUB 10 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball SUB 10 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball SUB 10 pound ball

20:52

Comment #365 - Posted by: Louis Herrera 51 70" 178 at June 25, 2010 7:45 PM

27:45

Comment #366 - Posted by: nsb at June 27, 2010 7:11 PM

Daniel - 23.48 (subbed 45# thrusters for wb)
Andrea - 24.03 (subbed 20# kb thrusters)
Eve (7yo)- 12:40 as follows
300 m row
30 wallballs (soccerball)
200 m row
20 wb
100 m row
10 wb

Comment #367 - Posted by: hub m/29/6'/165 at June 27, 2010 9:22 PM

24.m.140.65"

as rx'd
24:38(PR)

Comment #368 - Posted by: Francis Vu Nguyen at June 27, 2010 10:40 PM

21:55

as rx'd.

Comment #369 - Posted by: mwf at July 1, 2010 5:01 PM

as rx'd

TIME - 20:35(PR)

Comment #370 - Posted by: smithwick's at July 7, 2010 12:53 PM

subbed:

40 burpees
50 thrusters, 20 pound dumbells
20 burpees
35 thrusters, 20 pound dumbells
10 burpees
20 thrusters, 20 pound dumbells

15:07

Comment #371 - Posted by: Manchild at July 25, 2010 6:04 AM

As rx'd
23:33

Comment #372 - Posted by: chaps at September 10, 2010 2:37 PM

26' and change

subbed 25# db thrusters

Comment #373 - Posted by: Sean M/25/5'9"/175 at September 19, 2010 4:04 PM

M/34/178

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

21:54

Comment #374 - Posted by: Chad at October 1, 2010 2:02 PM

20:48 Rx

Comment #375 - Posted by: MNinKC at November 9, 2010 2:46 PM

row 2k, 50 Wallball
13:10

Comment #376 - Posted by: dcyn at February 1, 2012 6:02 AM

Did a couple weeks ago. 24:56

Comment #377 - Posted by: Patrick/M/28/6'0"/205 at February 12, 2012 7:27 AM

M/24/5.10/215
18:28

Comment #378 - Posted by: Charles felx leduc at February 15, 2012 7:43 PM
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