July 20, 2010

Tuesday 100720

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

Rich Froning Jr. 5 rounds + 1 double-under, Austin Malleolo 5 rounds + 1 double-under, Annie Thorisdottir 5 rounds + 7 squats (205lb deadlift). Post rounds completed to comments.

2010GamesBurkeHolmbergFroningRope_th.jpg

Enlarge image

Matt Chan, Graham Holmberg and Rich Froning Jr in the final workout at the 2010 CrossFit Games.


"Swim Tips for CrossFitters: Part 2" with Chris Michelmore, CrossFit Journal preview video [wmv] [mov]


CrossFit Kids "Powerball" - video [wmv] [mov]


The 2010 CrossFit Games Adidas commercial - video [wmv] [mov]

Posted by lauren at July 20, 2010 5:00 PM
Comments

Is this 14 on each leg or alternating legs to 14 one legged squats

Comment #1 - Posted by: Eagle fitter at July 19, 2010 8:22 PM

They did 7 per leg. Some alternated, some didn't.

Comment #2 - Posted by: Pukenmike at July 19, 2010 8:25 PM

based on the games I think you do 14 total and can partition them any way you want between legs

Comment #3 - Posted by: Tom at July 19, 2010 8:26 PM

Wow. Great commercial. Encapsulates a lot of what CrossFit is all about to me...

Comment #4 - Posted by: Ronnieboy at July 19, 2010 8:32 PM

Awesome commercial.

Comment #5 - Posted by: Mike at July 19, 2010 8:33 PM

Love the commercial! More coming?

Comment #6 - Posted by: Maciej at July 19, 2010 8:35 PM

Was the commercial aired on TV?

Comment #7 - Posted by: QRM/24 f at July 19, 2010 8:35 PM

I would love to have access to more of the commercials. (Can't believe I'm saying that, but they were really good!)

Comment #8 - Posted by: JohnAtl at July 19, 2010 8:40 PM

Great pick of athletes for that commercial. Both total studs. I betcha there are a tonne of bodybuilders out there that would kill for HKB's definition.

Comment #9 - Posted by: Chess at July 19, 2010 8:41 PM

great commercial! please show the rest - i remember there being some other good ones.

Comment #10 - Posted by: jason at July 19, 2010 8:51 PM

Wicked commercial... that's all I've got to say.

Comment #11 - Posted by: Troy at July 19, 2010 8:51 PM

Great commercial!!!
The CF games were awesome. I was glued to my computer the whole weekend. Austin Malleolo was amazing on this workout!

Comment #12 - Posted by: Cesar Bravo at July 19, 2010 8:57 PM

Graham Holmberg & Kristan Klever.......Congratulations!

You both earned the title of Fittest Man & Woman on the planet. No questions asked.

Kristan, you were mindblowing from the first event Friday night all the way through the last event on Sunday. Graham, you were incredibly capable no matter what we threw at you. Solid work.

Every athlete that made it to the 2010 CF Games has my utmost respect. I wish you all the best with your training leading up to next years event. You provided the entire CF Community with an unprecedented event that was watched around the globe.

Of course, I have to drop a special note to one of my favorite CrossFitters of all time, Chris Spealler. Chris, you have been a part of every CF Games since the beginning. You are an inspiration to more people than you will ever realize.

Rich Froning, Jr.....it was a pleasure talking with you. You are a stud and 100% humble. Consider me a fan.

Matt Chan! You are a beast! You have Orlando strength and Speal lungs/technique.

Mikko & Jason.....you two are true champions. I look forward to watching your epic battles year after year.

Ben Smith is the man! Keep your eye on this guy.

Annie, the pace you went up those stairs with the sand bag was unbelievable!

Christy Phillips, you are a stud. I can't wait to see you compete again.

Heather Bergeron and CF New England are what CF is all about. Super people, great coaches and solid programming. CFNE had Heather competing as an individual, they had an athlete in the Masters, and they sent an Affiliate team. WOW! They are obviously doing something right.

To everyone from Coach Glassman to every volunteer, there are too many of you to name......thank you for bringing this event to the world. It was an honor to be a part of it.

Sorry if I forgot anyone! Can't wait to see the community at the Games next year!

Comment #13 - Posted by: Pat Sherwood at July 19, 2010 9:04 PM

Loved the commercial! Please post the others.

Well done CFMedia.

Comment #14 - Posted by: CraigH at July 19, 2010 9:05 PM

HQ-isn't it about time that you start posting the women's rx weight for the wods?

Comment #15 - Posted by: Annie at July 19, 2010 9:09 PM

30/M/5'10/140

Aiming for 3 or 4 rounds AS RX'D :)

BRING IT COACH!

SANTI

Comment #16 - Posted by: SANTI at July 19, 2010 9:31 PM

Been off mainsite programming for a little while and not posting but had to give some props to the very well done Adidas spot.

Games coverage too was spectacular. Streaming live vid to my iPhone, what an awesome surprise.

Comment #17 - Posted by: Brett_nyc at July 19, 2010 9:48 PM

Damn! that was a good commercial, ok we got adidas on board this is good. I know some people dont want the big name companys in crossfit, but those names will make Crossfit bigger than ever no matter who sponsers it Crossfit will never change you cant comercialize hard work and big hearts. Good job adidas. I feel the same way as heather, its nice to know that im not crazy cuz Im not the only one who looks forward to crushing a WOD, lift or task that kicked your ass before.

DONT STOP, GO!!

Comment #18 - Posted by: BlackCatX-Fit at July 19, 2010 9:54 PM

Power Ball looks like a good and fun part of tomorrows warm up.

Comment #19 - Posted by: Chris #3 at July 19, 2010 10:23 PM

Matt, Graham, and Rich . . . amazing. Great photo, too. I was arguing with a doctor friend about the BMI a few days ago. Funny how all three of these guys would be considered overweight by the BMI.

Comment #20 - Posted by: Dave V at July 19, 2010 10:28 PM

Nice commercial, anybody know what the model of shoe he is wearing ?

Comment #21 - Posted by: August D at July 19, 2010 11:37 PM

Ya thats me in the green hat.... Front row was too sick on this last wod!!!

Minature golf is to golf
as golds gym is to crossfit.

anyone who doesn't crossfit is a puss.

Love speal! huge heart. and Froning is a beast.

Comment #22 - Posted by: chace at July 19, 2010 11:43 PM

As Rx'd

2 rounds + 5 deadlifts

Pistols are SO much easier with the "grab the foot" technique! I usually have a lot of trouble with them, but I did them unbroken this time.

It is weird that my max deadlift is about the same as Speal's, and yet he can rep out more than twice as many at 315 lbs.

Also did 5RM squat snatch, 120 lbs, PR by 5 lbs

And squat 3RM 250 lbs, 5 lbs more than last time but still below PR

Comment #23 - Posted by: Latham M/30/180 Camp Cropper at July 20, 2010 12:30 AM

what would be a good sub for the sprints? ...im gonna be doing this wod at the globo, its a pretty tight space. I was thinking maybe 20 air squats?

Comment #24 - Posted by: Pete V at July 20, 2010 1:55 AM

Inspirational Video...

Comment #25 - Posted by: Justin Gibney at July 20, 2010 2:14 AM

Pete #23: I have the same cramped gym issue. I don't think air squats would have the same intensity as a sprint but was on the same track as your thinking. I was thinking 24 inch box jumps or maybe star jumps (basically a burpee without the push-up portion).

Comment #26 - Posted by: ags at July 20, 2010 2:38 AM

42/m/176cm/73kg

Complete as many rounds as possible in seven minutes of:
7 Burpees
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

4 rounds + 7 Burpees + 20 meter Sprint

This was more painfull than I had expected. Sub'd burpees for deadlifts because I can't bring a barbell outside.

Comment #27 - Posted by: Memuc at July 20, 2010 3:17 AM

24:59 as RX'd
-did 24 swings on last set by mistake

Comment #28 - Posted by: Jeremy at July 20, 2010 3:45 AM

That Adidas commercial was badass! What an awesome way to present the amazing lifestlye and results from Crossfit with Chris and Heather, two incredible athletes and individuals.

Also want to congratulate Kristen and Graham, as well as everyone else at the competition, I didn't think that it could get any more exciting than the '09 Games, but I was greatly mistaken.

Congrats to HQ for putting together a fantastic event which seems to continue evolving every year. Every year seems to be a more and more comprehensive test of fitness, and what I really liked this year was not only the well-roundedness of the movements but also the SKILLS that were tested. There was also an elegant simplicity in events such as the sandbag moving and the wall burpees that really hit on the preparation for real life that is Crossfit!

Comment #29 - Posted by: Mike E at July 20, 2010 3:55 AM

Loved the powerball "kids" games. I've been teaching elementary Physical Education for twenty years and kids just love "invasion" games. Great lead up to team sports like Basetball and Handball. The improvement in agility, coordination, balance, and stamina (when you play a while)are beneficial to any age group. Fitness and fun...what could be better.

Comment #30 - Posted by: MikePorcelli at July 20, 2010 3:55 AM

3 rounds minus 4 tuck jumps

Subbed tuck jumps for DU's because of weird weighted jump ropes in the gym. Really threw off my DU's.

110 kg DL

Comment #31 - Posted by: Mik at July 20, 2010 3:57 AM

29/6'8"/219

265dl - 2 rds +dl/20m

Comment #32 - Posted by: Stretch at July 20, 2010 4:46 AM

Great commercial. Seems like everyone is into Crossfit, except the US Army. But I'm working on that....Scouts Out

Comment #33 - Posted by: Todd at July 20, 2010 5:03 AM

Great commercial spot. Has it/will it get any air time?

Comment #34 - Posted by: fdp3 at July 20, 2010 5:11 AM

As Rx'd - 4 Rounds + 6 DL's

Comment #35 - Posted by: B. Noyce at July 20, 2010 6:12 AM

CFSB Day #30

Deadlift

3x3

290x3, 340x3, 390x3(PR +20# increase from last week)..I tried to make up for yesterdays dismal performance

245x18

Complete as many rounds as possible in seven minutes of:

315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

Rounds as RX’d: 5 + 2 pistols

This was a great WOD..loved it…Lower back is still twinging on me…WOW I will go back and try this without just getting done doing a 3RM on Deads…

Skill: Practiced Ring HSPU with rings fist length off floor and head to ground full extension…I don’t care how you cut it…these are just NASTY..nasty nasty nasty..

Comment #36 - Posted by: Memmnoch at July 20, 2010 6:20 AM

M/42/5'11"/180

On 5th DL messed up my back--went too heavy (295#)

Comment #37 - Posted by: nutfam at July 20, 2010 6:32 AM

As Rx'd:

3 rds

Comment #38 - Posted by: Pat King at July 20, 2010 6:42 AM

220 DL

2rds + 8 reps

Comment #39 - Posted by: JSawyers m/5'8"/190 at July 20, 2010 7:02 AM

Brand X Porch scaling
275 # DLs
all else Rx'd

4 rounds even

Comment #40 - Posted by: Pokey at July 20, 2010 7:04 AM

Complete as many rounds as possible in seven minutes of:

205 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Lateral jumps over foam roller
20 meter Sprint

5 rounds + 7 DLs, 20 meter sprint and 3 pistols. Still have not mastered DUs, so subbed lateral jumps.

Comment #41 - Posted by: Kelly Moore 47/F/5'/114# at July 20, 2010 7:07 AM

2010-07-20: 2rnds+5ols. Sub 265dl and 42 singles. 1st time with ols, very slow wanted to finsh. 1st day with rope (12.5). Practiced accents, w and w/o legs.

Comment #42 - Posted by: gs at July 20, 2010 7:15 AM

CFWU
Situps on step decline

WOD
50# Dumbbell Deadlift, 7 reps
20 meter Sprint (lap around gym)
14 One legged squats
21 Tuck jumps
20 meter Sprint (lap around gym)

2 rounds, plus 7 DL, sprint, and 8 one-legged squats.

Had to do first round of squats with one hand on the Smith rack for balance, second round switched to both hands on the racked bar at xyphoid process height midway through, third round on the racked bar until time ran out.

Comment #43 - Posted by: rbst 34m, 5'10, 194 at July 20, 2010 7:15 AM

These athletes are amazing. They should be in the olympic games and dominate

Comment #44 - Posted by: Bill C at July 20, 2010 7:25 AM

Complete as many rounds as possible in seven minutes of:

185 pound Deadlift, 7 reps
20 meter Sprint
14 squats
21 jump-tucks
20 meter Sprint

3 rounds

Comment #45 - Posted by: fitz997 at July 20, 2010 7:29 AM

3 Rnds +7 deadlifts + 20 meter sprint +1 pistol

as Rx'd

Fun workout!

35m/5'9"/170
www.crossfitjulia.com
Louisville, CO

Comment #46 - Posted by: Shawn Bandel at July 20, 2010 7:36 AM

1 round + 5 dl 185#

Comment #47 - Posted by: ccraft at July 20, 2010 7:53 AM

At a music festival camping. Could only use what I could bring.
20 min. Amrap
2 MU's
4 HSPU's
20 double unders
8 rounds
19:53

Comment #48 - Posted by: SB at July 20, 2010 8:05 AM

30/M/5'10/140

AS RX'D

short of my goal, 2 Rounds completed and 1 Deadlift, the time went really fast, deadlifts were done one at a time.

SANTI

Comment #49 - Posted by: SANTI at July 20, 2010 8:07 AM

24/m/180
3x5 Bench:205
As rx'd: 2 rds + 7DLs and 1 sprint

Comment #50 - Posted by: Julian at July 20, 2010 8:19 AM

What's the standard for the deadlifts? Is a sumo deadlift allowed or do the legs have to be inside of the grip a la a conventional deadlift?

Comment #51 - Posted by: SoonerBorn at July 20, 2010 8:23 AM

Love that this ad was shot at my "home", Crossfit H.E.L. Portland, OR!

Comment #52 - Posted by: leslie m at July 20, 2010 8:24 AM

Jeff @ 2.0
5 rounds even

Comment #53 - Posted by: Jeff & Charity @ CF Snohomish at July 20, 2010 8:24 AM

3rd day on Crossfit!

Just 1 round! (and did an extra set of 7 DL after the 7 minute mark)

Although I considered myself until now a decent athlete (mainly weightlifting though), these workouts (also the previous 2, that Helen 'on steroids'!!) make me look like a couch potato. I love it.

Question: before each WOD, you're always supposed to do the Crossfit warmup first, right? (the 3x 10-15 pullups is pretty heavy for a warmup i think!)

Comment #54 - Posted by: Crossfitter at July 20, 2010 8:34 AM

3 Rounds, 1 Deadlift

Can't do double unders yet, so did 63 single jumps in place of them.

Comment #55 - Posted by: Shane at July 20, 2010 8:39 AM

CrossFit Community,

I know this is not about today's WOD, good luck with it, I hate pistols... but glad I practiced the crap out of them.

Thank you so much for such a wonderful weekend of competition and coverage. Greg Glassman for starting all of this, my fiance Savanna, my family, Brandon Couden, my friends, Dave Castro, Tony Budding, Bill and Caity Henniger and the Rogue Crew, judges, volunteers, Crossfit media, the HDC, and all of the fellow competitors.

It was an absolute blast talking with you guys all weekend, warming up, goofing around with Rich, Speal, Mikko, Matt Chan, Rob O, Austin, Ben Smith, Braden Lutz, Eric O'Connor, Pat Burke, Tommy Hack so many of you guys I got a chance to talk to. I am very lucky to be a part of such an awesome event and community of people. It is a blessing to come away from the weekend healthy and unharmed. My thoughts and prayers go out to Rich and the healing of his heel. You are one heck of a person and competitor. It was fun chasing you all weekend and I was extremely scared when i saw you crash down from the rope. Speal, you are one beast of a Crossfitter, you have been a huge inspiration for me since i started doing CrossFit, you trully are a freak (in a great way).

There is more to say, but for now THANKS everyone!!

Graham

Comment #56 - Posted by: graham holmberg at July 20, 2010 8:46 AM

95 pound Thruster clock - 12 minutes + 6

Comment #57 - Posted by: B. Rhaly at July 20, 2010 8:47 AM

2 + 10 double-unders (225lb deadlift)

Comment #58 - Posted by: gb 43/m/71"/185# at July 20, 2010 8:52 AM

2 rounds as RX'ed. It's amazing to me that those guys did more than 5 rounds of this in 7 minutes. 315x7 is HEAVY, plus double-unders and pistols require a large amount of balance and coordination. The combination of the strength, balance, and coordination is unreal.

Comment #59 - Posted by: Luke/30/m/5'9"/185 at July 20, 2010 9:02 AM

Only got two rounds in the time limit, so i went ahead and did a third so that i actually felt like i did work today.

3 rounds as rx'd (except a tad shorter than 20m jog and did assisted pistols)

8:37

Comment #60 - Posted by: Kevin A. M/17/182/6' at July 20, 2010 9:29 AM

Pack:
Complete as many rounds as possible in seven minutes of:

205 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Tuck jumps
20 meter Sprint

Disappointing: 3 rnds + 7DL + 6 1 legged squats

Comment #61 - Posted by: coyo at July 20, 2010 9:32 AM

M/17/5'11"/170

We decided to do three rounds for time to try to get more out of it. Did assisted one legged squats. Deadlift is still a major weak point for me, working hard on it but had to scale down to 250 for this workout.

Completed 3 rounds in 6:27

Comment #62 - Posted by: Ryan P at July 20, 2010 9:32 AM

M/22/71'/170

2 rounds

Comment #63 - Posted by: Harrison at July 20, 2010 9:33 AM

7 Min AMRAP
275 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats (supported)
21 Double-unders
20 meter Sprint
2 + 10 DUs

Comment #64 - Posted by: LT TILL at July 20, 2010 9:33 AM

i could do 2 rounds of today's wod in 7 mins - deadlifted with 200lbs.
threw in an extra set in the end post the 7 min deadline.

Comment #65 - Posted by: jatin at July 20, 2010 9:38 AM

f/40/175/5'11"

I did a version of this a couple of days ago. I've been told to give the arms and shoulders a rest so I thought this would be good and let me also work on a couple of goats.

amrap in 10 minutes of

7 Deadlifts 185#
14 pistols... flat shoes but I put a 1 cm mat under my heels and it made it all possible (like weightlifting shoes)
21 double unders.... the first set of double unders took me 2 minutes alone.
no sprinting as I had nowhere to go.

2 double unders short of 3 rounds.

Comment #66 - Posted by: JuliePlatt at July 20, 2010 9:41 AM

We did a scaled version, with more double unders, but no one legged squats:

205# deadlift
20m sprint
50 double unders
20m sprint

Doug
M/17/6'/175

4 rounds + dl, and 4 du.

Kevin
M/51/5'11"/169

3 rounds + 1 dl.

Great commercial!

Comment #67 - Posted by: Kevin C. at July 20, 2010 9:48 AM

3 full rounds completed. I used 205 for the deadlift and alternated 7 reps each leg for the squats

Comment #68 - Posted by: Joshua Elizondo at July 20, 2010 9:58 AM

DL's scaled to 283#, one-legged squats self-assist on climbing rope...

2 rounds + DL & sprint x 20m.


Great commercial!

Comment #69 - Posted by: james.patrick [M/48/66/135] at July 20, 2010 10:01 AM

I'm not so sure that was an official commercial paid for by Adidas to advertise their adiZero XT Trail Shoes.

Adidas was not listed as an official sponsor on the CrossFit games sight. I think it was more of a reflection by the beloved Chris Spealler on why CrossFit has drawn so many of us to such a wonderful life changing community.

For those interested, Amazon has the same shoe on sale for $89.00

Comment #70 - Posted by: -=Gar=- at July 20, 2010 10:04 AM

Scaled to 185# instead of 315#. My back just got better from the last DL WOD.

CFWU
2 full rounds
7 Deadlifts
20 meter sprint
14 One Legged Squats


Also, this is the first time I have ever been able to do double-unders. They were a lot harder than I thought they would be.

Comment #71 - Posted by: Finley m/28/5'11"/185# at July 20, 2010 10:11 AM

I second the request for women's rx on the WODs. I usually calculate and do 70% of the men's rx on the weights. But I noticed that the women were doing less than that in the games. Ex: Today's deads would have been 220 at 70% and yet they used 205 in the games. Please cater to the women and give us our own RX!

Today's WOD
205 DL 7 reps
run 20M
14 one legged squats
subbed 42 singles on the rope--not consistent enough with the double-unders yet
run 20M

Completed 3 rounds + 7 DL

Comment #72 - Posted by: Amykr F/38/5'9"/142 at July 20, 2010 10:22 AM

CFWU x3

2 rounds + 9 pistols
225# DL
tuck jumps

Comment #73 - Posted by: Matthew at July 20, 2010 10:26 AM

little help here....Does anyone know what type of shoes Rich Froning jr. had on? looking for some new kicks!

Comment #74 - Posted by: A.O. M/36/168/5'6' at July 20, 2010 10:36 AM

25 hpc, 85#
5 burpees
20 kettlebell swings, 35#
20 hpc
10 burpees
20 kbs
15 hpc
15 burpees
20 kbs
10 hpc
20 burpees
20 kbs
5 hpc
25 burpees
20 kbs
= 27:18

Comment #75 - Posted by: in8girl at July 20, 2010 11:01 AM

# 72 A.O.

They look like the 'inov-8' Rich is wearing. A few people (guys and girls) at our box have them and love them for CF.

Comment #76 - Posted by: MJ at July 20, 2010 11:08 AM

I agree about the need to post the woman's RX weight. Was there an reasoning given by HQ for why they don't? From the outside, it looks very misogynistic.

Comment #77 - Posted by: Stephen Hubbard m/23/6'3"/195# at July 20, 2010 11:12 AM

33/m/165

Subbed 250lbs dl 2 rounds pls 7 dl and 20 meter sprint

Comment #78 - Posted by: Karim saoud at July 20, 2010 11:13 AM

26/m/5'11"/209ish
6 m short of 3 full rounds

Comment #79 - Posted by: Nickosaurus at July 20, 2010 11:13 AM

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

1 round 1 deadlift.

all deadlift. No touch and go, I got the firs two reps ok, couldn't budge the bar after that. Two trys an I started to pull weight, I had the clip off the bar and hand on the plate and stopped. I had to try again. So I got one more, I think I got to 6 reps and missed, just couldn't bude the bar, got the last one and legged it got the pistols easy enough, I went to 10inches from the ground( to a box) alternating feet an straight through.

DU's broke because I was trying to go to fast.

I ran back down to the bar and prayed to God for one more rep(all I had time for) Barely squeezed it off the ground and slowly slid it up. Once I get the bar off the ground it is mine, just getting it there.

Comment #80 - Posted by: NikNichols42yo 5'7'' 165lbs at July 20, 2010 11:13 AM

Scaled 295#DLs and subbed 7x Burpees for 20m sprints
Wall Assisted Single Leg Squats

Total: 1 round + 14 Single Leg Squats

Comment #81 - Posted by: stryder9 M/36/5'8"/155# at July 20, 2010 11:23 AM

Some subs:
185# deadlift
20m sprint
30 body weight squats
50 single jump rope
20m sprint

3 rounds in 6:55

Knees cannot endure the one leg squat

Laura f/47/5'7/148

Comment #82 - Posted by: power-girl at July 20, 2010 11:32 AM

Did the "Double Helen" from yesterday.

Subbed 1 Pood.

30:21

Then did 90 seconds to find 1RM Push Jerk as in the Games.

30# Womens' Oly bar (F)
15# Kids' Oly bar (F)
PVC Pipe (F)


;=)

Comment #83 - Posted by: bingo at July 20, 2010 11:39 AM

butt to medball sitting on 25lb bumper on pistols....
all else as rxd
3 rounds + 1 DL

Comment #84 - Posted by: Jonblaze at July 20, 2010 11:40 AM

Did Mary today. 9 rounds, 5 HSPU. New PR for me.

Comment #85 - Posted by: Michael m/47/5'9"/175/MI survivor at July 20, 2010 11:41 AM

3 + dl

Bailey 7

Emerson 6

Comment #86 - Posted by: JETT at July 20, 2010 11:42 AM

Amazing Commercial, gives me goose bumps and the go for next year. Downloading it and playing before every work at as inspiration. Thanks Crossfit.

Comment #87 - Posted by: Gary R at July 20, 2010 11:43 AM

Hey Sherwood,

You forgot to give a shout out to yourself in that post. The games were amazing, and no small part of that was the great discussion that you led from the panel. Great insight, and you gave me lots of laughs over the weekend. I hope to see you return in years to come in that role. If you're not manning the mic, I'd better see you out there competing!

Comment #88 - Posted by: ether at July 20, 2010 11:44 AM

m/28/5'10" 195lbs
3 rounds +4DL's I gave myself many many of the pistols that would not have counted in competition got another movement to work on. also tried a few of the ring handstand push ups they were very NOT easy just goes to show how hardcore the athletes that competed last weekend truely are!

Comment #89 - Posted by: anthony at July 20, 2010 11:45 AM

Are butterfly kip pull-ups still allowed?

And what's up with the push up standard? I was under the impression that you had to keep a solid Plank during the up and down phase. Can you "peel" yourself off the ground now? Doesn't seem like near as much work to peel yourself up. I did like having to take your hands off the ground each rep though.

Comment #90 - Posted by: dick d at July 20, 2010 11:56 AM

Wow, what a weekend. Thank you CFHQ for giving us some great competition. The athletes were beyond inspirational, and I congratulate all of them for enduring that test. I didn't think Spealler's heart could get any bigger, but I think it did this weekend. As if he needed more fans, I think he made a few. Park City is moving quickly up my list of affiliates to visit.

Comment #91 - Posted by: Bob Guere | CrossFit California City at July 20, 2010 12:01 PM

Amrap 7min:
7 220# DL
20m sprint
14 Pistols, on a bench for full rom.
21 Du´s
20m sprint

4rounds+5doubleunders

+ annie 6:00 Rxd.

Comment #92 - Posted by: Thomas 24/M/169lbs/5'8" at July 20, 2010 12:04 PM

275# Deadlift all else as rx'd:

2 Rounds

Comment #93 - Posted by: Shawn B. M - 38 - 5'9" - 153# at July 20, 2010 12:07 PM

Did 3 rd's instead of max rounds in 7 mins. otherwise i did the workouts as rx'd with the exception of assisted pistols(I lack the balance required to do them unassisted.)

3 rounds for time:

#315 straight bar deadlift - 7
Assisted pistols - 14
Double unders - 21

10:13

Comment #94 - Posted by: Fesser B. M/17/6'5"/204 lb. at July 20, 2010 12:19 PM

Great commercial.

Comment #95 - Posted by: Eric/CrossFit North County at July 20, 2010 12:25 PM

Didn't do WOD as I am unable to do pistols and dus so far. Maybe someday. Did xfit warmup x 3, then worked up to 315# DLs. I randomly decided to alternate sets of dl and bench. I used 315# for the first set and a half of DLs, and 185# for bench. Was doing sets of 6. I got pinned under the bar for the first time in my life, on my last rep on round 5. I had to call out for a little help. Kind of embarrassing, but I don't really care. Then I finished it off with a half mile hilly run.

#48- I love that you brought gear so you could crossfit while camping at a music fest.

#81- Bingo, hilarious. I did not even try to do the push jerk yesterday, but that's what I would've gotten also.

It seems to me when I read the posts that most crossfitters are more intelligent than regular gym-goers (in addition to being more fit).

Comment #96 - Posted by: Matt Johnson (m/30/6'3"/215) at July 20, 2010 12:29 PM

Great point.
Shout out to the awesome panel hosting the crossfit games!

Pat and Josh Everett were super cool!

Comment #97 - Posted by: dan lau at July 20, 2010 12:43 PM

Does anyone have any suggestions on what to sub for the sprints? YMCA/ globo gym isnt very accomodating for such activity.

Comment #98 - Posted by: mike welsh at July 20, 2010 12:44 PM

3 rounds as Rx'd...my run was about 35m.

Deadlifts got hard fast...and I still need to work on my pistols. Good workout.

NEVER QUIT!

Comment #99 - Posted by: Dan Blackmon (M/36/5'10"/175lb) at July 20, 2010 12:45 PM

Does anybody know of a decent sub for DLs?

Comment #100 - Posted by: Silus J. at July 20, 2010 12:56 PM

Second to #86 ether's comment on Pat Sherwood. Pat you enhance the community and we love your sense of humor! Awesome!

Comment #101 - Posted by: james.patrick [M/48/66"/135] at July 20, 2010 12:57 PM

I'm on day #3 of my vacation in FL and I have drank way too much beer and ate way way too much key like pie. I was gonna take the whole wk of but my guilt got to me.

Today on a beautiful beach i did

25 burpees
40 walking lunge steps
30 xfit games style pushuos
4o walking lunge steps
25 burpees
In 6;35

Then I jumped in the gulf water and wished it was 20 degrees cooler.

Comment #102 - Posted by: Xfitaddict M/CT/27/6'2"/175 at July 20, 2010 12:59 PM

I'm on day #3 of my vacation in FL and I have drank way too much beer and ate way way too much key like pie. I was gonna take the whole wk of but my guilt got to me.

Today on a beautiful beach i did

25 burpees
40 walking lunge steps
30 xfit games style pushuos
4o walking lunge steps
25 burpees
In 6;35

Then I jumped in the gulf water and wished it was 20 degrees cooler.

Comment #103 - Posted by: Xfitaddict M/CT/27/6'2"/175 at July 20, 2010 1:00 PM

I'm on day #3 of my vacation in FL and I have drank way too much beer and ate way way too much key like pie. I was gonna take the whole wk of but my guilt got to me.

Today on a beautiful beach i did

25 burpees
40 walking lunge steps
30 xfit games style pushuos
4o walking lunge steps
25 burpees
In 6;35

Then I jumped in the gulf water and wished it was 20 degrees cooler.

Comment #104 - Posted by: Xfitaddict M/CT/27/6'2"/175 at July 20, 2010 1:00 PM

Sorry about the repeat posts. The iPhone was a little glitchy. And it was key lime pie that I have been gorging on. And yes I meant off not of.

I know how the Internet Nazis can be.

Comment #105 - Posted by: Xfitaddict M/CT/27/6'2"/175 at July 20, 2010 1:05 PM

As Rx'd
33/male/5'6/170

Well I thought I was in decent shape. Thanks for humbling me!

3 rounds

Comment #106 - Posted by: Ross at July 20, 2010 1:18 PM

Had to use 285# for DL (most I can fit on bar)
2kg assist on pistols
DU and sprints as shown

3 rounds in 7:30

Comment #107 - Posted by: JonEl FunctFit at July 20, 2010 1:20 PM

I have been reading the CF level 1 manual regarding CF being "evidence based fitness,depending on full disclosure of methods, results and criticisms." (page 4)

so I'll attempt to add comments here if for whatever reason I modify/skip workouts...

Today I was spent from yesterday's workout. Maybe I pushed too hard yesterday but I did't feel up for as Rx'ed. I did some wu DL's then spent ten minutes doing sets of straight leg dead ifts (romanian dead lifts)225x15 because I feel this to be a great hip extension excercise that I don't see come up very often in the programming.

Comment #108 - Posted by: Casey P. in Milwaukee M/43/5'10/164 at July 20, 2010 1:28 PM

35/M/5'll"/205

WU
Run 800m to globo
30 back extensions
30 Glute Ham sit ups hands to floor, toes
20 overhead squats with 45# bar
10 burpees
10 DU
15 DL #135
10 burpees
10 DU
10 DL #185
10 burpees
10 DU
10 DL #225

Main set:
AMRAP in 7 min:
275# DL
5 burpees
14 pistols (7 each leg)
21 DUs

4 Rounds

Then 8 burpees. On day 28 of 100 day burpee challenge.

Comment #109 - Posted by: BP-PDX at July 20, 2010 1:39 PM

Great article at Forbes.com on investment opportunities for sponsors with Crossfit.
The CrossFit Games: An Action Sports Investment Opportunity in the Making
wfs
http://blogs.forbes.com/sportsmoney/2010/07/the-crossfit-games-an-action-sports-investment-opportunity-in-the-making/

Comment #110 - Posted by: Chris M/37/6'2/200 at July 20, 2010 1:39 PM

225 DL, air squats, single unders- 3 rounds + 4 squats.

Comment #111 - Posted by: J.R. at July 20, 2010 1:41 PM

2 rounds as rx'd. Crossed the line at 7min.

Comment #112 - Posted by: Jdude at July 20, 2010 1:44 PM

m/165

as rx: 3 rounds + 2 deadlifts

Comment #113 - Posted by: jnel at July 20, 2010 1:45 PM

Awesome video. Spealler is the nastiest mofo pound for pound I have ever seen. Truly inspiring! Pat, great job commentating the games, your personality was the right one for the job and you kept the show entertaining and flowing. Can't wait to see the growth of this fantastic community in years to come!!

Comment #114 - Posted by: Caleb at July 20, 2010 1:46 PM

#86

I second that, Sherwood you were great to listen to all weekend!

Comment #115 - Posted by: B. Noyce at July 20, 2010 2:30 PM

Complete as many rounds as possible in seven minutes of:
7 315 lb deadlift
20 meter Sprint
14 One legged squats on box using pole for help
42 Single-unders
20 meter Sprint

2 rounds. Took a rest and did another round.
The athletes who did this workout at the games are amazing!!!

Great Comment Pat Sherwood. Thanks for your entertaining coverage. Thanks HQ for streaming that incredible event.

Comment #116 - Posted by: Nainoa at July 20, 2010 2:38 PM

275# DL, assisted one legged squat and box jump.

3 rounds for time. 11:43.

Comment #117 - Posted by: Erik 29/M/76.5"/200 at July 20, 2010 2:40 PM

Grambo #44

"Really, dominate the Olympics? What events? Are you delusional?"

You apparently have some reading comprehension issues. By "These athletes are amazing. They should be in the olympic games and dominate" I obviously meant that CrossFitters should try and dominate. I can't predict the future to know if they would or not.

Comment #118 - Posted by: Bill C at July 20, 2010 2:52 PM

Right shoulder has a Torn rotator cuff; new Surgery date 10 days
1 Round F-L-S
m/52/6'/215

Comment #119 - Posted by: Pete In Sun City at July 20, 2010 3:14 PM

i did 14 minutes due to the decrease in weight on the DL (225) and couldnt do a one legged squat instead reg squat, did about 4 rounds

Comment #120 - Posted by: Kajan at July 20, 2010 3:16 PM

32yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Deadlift 95lbs x 10-5 135lbs x 5-5 185lbs x 3 225lbs x 2 275lbs x 1
Double under practice

As rx’d: 1 round + 3 deadlifts
Foam roll after

Comment #121 - Posted by: Sesoku at July 20, 2010 3:24 PM

M/26/71"/197
Subbed 225-lb deadlifts

Bike to gym
Core routine

1 round with four 1-leg squats, got through 7 squats on the second round.

Bike home.

Comment #122 - Posted by: Matt d at July 20, 2010 3:34 PM

subbed 225 ( my max dl is 335, and im not going to do 315 for speed x 7 ). also 3 box jumps for 20m sprint, and 40 crossovers for 21 DUs.

2 rounds, plus 7 deadlifts, 3 box jumps, and 40 crossovers.

Comment #123 - Posted by: mr. blue at July 20, 2010 3:45 PM

4 Rounds +1DL

Comment #124 - Posted by: Jesse Emers at July 20, 2010 3:45 PM

26/m/5'11"/175
Working out at CrossFit Integrity
StrengthWOD FS(4-3-3-2-2)
135-185-205-225-245
MetConWOD 12-9-6 FS and Burpee Bar Jump
4:37 135lbFS

Comment #125 - Posted by: justaman - liberty, sc at July 20, 2010 3:47 PM

did the wod in garage, no 20m sprint - just walked b/t movements:

7min AMRAP:

DL 315# x7
pistols x14 (first time ever doing this movement - pretty ugly at first!)
double-unders x21

3 full rounds + 2 DL's

Comment #126 - Posted by: GleichSTL m/32/177/5'10" at July 20, 2010 3:50 PM

39M/5'10"/170#

W/U: jump rope, 100 single-unders; ROM exercises, 20x; deadlift, 4x3 at 135-225-275-295#.

As Rx: 2 rnds + 7 DL + sprint + 14 pistols + 5 double-unders.

C/D: foam roll; keg drill.

Pistols on rnds 2 and 3 were difficult/slow. Otherwise, I think I could have hit 4 rnds. I'll have to work on those more often.

Today marks my 3rd anniversary of doing CF. Still as much fun as when I first started.

Comment #127 - Posted by: rjf (Since 07-20-07. WOD no. 823) at July 20, 2010 3:56 PM

as rx'ed
2 rounds + 1 DL

would of been so much easier without the dead lifts...

Comment #128 - Posted by: Colin, 24/M/170/5'9" at July 20, 2010 3:56 PM

2 rnds plus 7 1 legged squats
scaled dls down to 225# after first rd hamstrings were sore from yesterdays WOD

Comment #129 - Posted by: greg 6'3"/211/38 at July 20, 2010 4:01 PM

2 rounds + 5 DL. Assist pistols.

Comment #130 - Posted by: therozfather. 31/M/197 at July 20, 2010 4:12 PM

m/41/5'7"/150

scaled DL's to 205

4 rounds.

Comment #131 - Posted by: texinma at July 20, 2010 4:15 PM

2 rounds + 5 DLs as rxed

Comment #132 - Posted by: Kyle A. at July 20, 2010 4:28 PM

4 rounds 2 deadlifts rx'd

Comment #133 - Posted by: D. Swan at July 20, 2010 4:34 PM

2 rds w/ 205 lb dl, 1st rd double unders, 2nd 63 singles. 5 min jump rope wu.

Comment #134 - Posted by: kevin o at July 20, 2010 4:51 PM

m/25/220

4 rounds + 1st sprint

Comment #135 - Posted by: MATT DAWKINS at July 20, 2010 4:53 PM

135 ilb. d-lift everything else as rx'd
2 rounds+7 d-lifts+20M sprint+1d.un.

Comment #136 - Posted by: thelittleenginethatcould-but didnt at July 20, 2010 4:54 PM

M/32/6'3"/200

Rx'd: 2 Rounds. Holy crap those guys were absolute beasts.

Comment #137 - Posted by: Ben S at July 20, 2010 4:56 PM

m/49/178

1 round + 2 DLs

Made a nice mess of the DU's - did them on uneven ground outside but they would have been a disaster on any surface. I should have planned better and maybe done tuck jumps or something...

Another WOD that I'm looking forward to repeating soon.

Thanks

Comment #138 - Posted by: mikeyb at July 20, 2010 4:57 PM

ran 2 miles to gym- 15:48
2 rounds of:
315# DL- 5 reps
.15 mile sprint on treadmill @ 10.0
28 squats
21 tuck jumps
.15 mile sprint on treadmill @ 10.0
ran 2 miles home- 16:07

Comment #139 - Posted by: mike/40/6'3"/210 at July 20, 2010 4:57 PM

35 yom 215 bwt

1st wod
AMRAP in 10 of:
7 135lb push presses
55m sprint
14 squats
55m sprint
21 abmat unanchored situps
5rds

2nd wod
AMRAP in 10 of:
15 double unders
10 wagon jumps (14" high - 20" wide)
5 push ups (games standards)
10rds +15 du's

Comment #140 - Posted by: brian t at July 20, 2010 5:05 PM

Sub- Tuck jumps for DU
DL- 135 lbs

4 rds

Comment #141 - Posted by: Thinlizzie at July 20, 2010 5:08 PM

as rx'd

2rnds + 8 DL in 7 min

completed a total of 5 rounds in 22:34

Comment #142 - Posted by: Remmy at July 20, 2010 5:19 PM

SUB 185# dl
SUB tj

3 rounds

Comment #143 - Posted by: Ticotexas M/40/69/150 at July 20, 2010 5:30 PM

Is one legged squats with weight or just squats without weights?

Comment #144 - Posted by: Kyle at July 20, 2010 5:33 PM

age 20 bw 170

2 rounds + 7 + 14 + 3 double unders

pistols were done on 18 in. box

Comment #145 - Posted by: Chris S at July 20, 2010 5:34 PM

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

2 rounds plus deadlift, sprint, and 2 squats.

5'8/M/38/202 lbs

Comment #146 - Posted by: Boozer23 at July 20, 2010 5:36 PM

What can I substitute for double unders?

Comment #147 - Posted by: Kyle at July 20, 2010 5:36 PM

4 rounds.
95 lbs deadlift.

Comment #148 - Posted by: Hunter at July 20, 2010 5:51 PM

AMRAP 7 minutes
scaled to

275# dead lift 7 reps
20m sprint
14 one legged squat progressions (used post for balance)
21 double unders
20m sprint

3 rounds plus 7 dead lift and 20m sprint

Comment #149 - Posted by: tdhalls at July 20, 2010 6:00 PM

single-unders (knees still tender)

3 rds + 7 dl

Comment #150 - Posted by: controlfreak at July 20, 2010 6:07 PM

3 rds in 8 minute.

Comment #151 - Posted by: Xman at July 20, 2010 6:08 PM

1rd 14 double unders. Horrible,horrible form on the pistols on first round and used a hand on a rail for stabilization on the 2nd rd.

Comment #152 - Posted by: Libbie at July 20, 2010 6:15 PM

Last question for this wod, if I am Sprinting on treadmill, how far is that in meters if treadmill doesn't read meters?

Comment #153 - Posted by: Kyle at July 20, 2010 6:18 PM

Sub'd 275lb DL's
4 rounds in 18 MIN! Didn't think I would complete enough in 7 minutes to make a good workout so I kept going.

At least my double-unders are getting good.......

M/45/170

Comment #154 - Posted by: Wang Fu at July 20, 2010 6:19 PM

M/23/5-8/164

Did a 10 minute AMRAP to make sure I got more work in. Deadlifts scaled down to 225.

4 full rounds, plus 7 deadlifts.

Comment #155 - Posted by: Brandon at July 20, 2010 6:22 PM

Got 3, need to work on the one legged squats!

Comment #156 - Posted by: Troy at July 20, 2010 6:44 PM

M/26/155/5'6"

dropped the weight to 225
substituted pushups for sprints and tuck jumps for double unders
3 full rounds

Comment #157 - Posted by: dylan at July 20, 2010 6:51 PM

D & W @ home

3 rounds for time

D: DL @ 275, 28 squats, DU's
220
535
900

W: DL @ 177, pistol to chair, DU's
1045

Comment #158 - Posted by: waderpro D m/48 W f/45 at July 20, 2010 6:56 PM

Used 225 for the deadlift, other then that, work-out was as shown.

2 rounds

Couple issues during this one:

A. It was too late at night to be dropping the weights so deadlifts were lowered slower then normal, which actually took more energy then I thought it would.

B. Jump rope broke 5 reps into the first set, so switched to tuck jumps for the remainder of double unders.

21/m/5'11"/170

Comment #159 - Posted by: Logan S at July 20, 2010 6:57 PM

scaled DL to 205.
3 rounds + 10 pistols.

many props to the men and ladies who competed. Very inspiring all around, especially Spealler. You're a source of inspiration for most crossfitters no doubt, but especially for smaller guys like me. You give me no reason to make excuses. Keep it up.

Comment #160 - Posted by: malafronte (ft hood, tx/m/30/145) at July 20, 2010 6:59 PM

4 rounds plus deadlift

Comment #161 - Posted by: K. Allen at July 20, 2010 7:10 PM

F /187#/35

170# DL
4 rounds + 7 DL
crossfit South Bend IN

Comment #162 - Posted by: melanie at July 20, 2010 7:26 PM

earlier comment never made it today...

did this in my garage - no sprinting b/t movements:

7 min AMRAP:
315 DL x7
14 pistols (never did this before)
21 double unders

3 full rounds, 2 DL's

very tough...and that was w/o the sprints!

Comment #163 - Posted by: GleichSTL m/32/177/5'10" at July 20, 2010 7:29 PM

M/24/160

1rd + 4 squats

Comment #164 - Posted by: Yessuh at July 20, 2010 7:34 PM

24/m/165lbs/70"

As RXd

3 complete rounds

The crossfit store needs to order more "Infidel" sand colored shirts in a medium size, it is getting hard to keep sewing up my shirts! haha

Comment #165 - Posted by: Eric-Clint, Texas at July 20, 2010 7:35 PM

185# DL, pistols to 16" box

3 complete rounds + 1 DL

Comment #166 - Posted by: Suzanne f/ 113/ 5'2" at July 20, 2010 7:49 PM

2 rounds + 7dl's... Holy deadlifts, oh my back!

Comment #167 - Posted by: Arsenio M 27/6'/195 at July 20, 2010 8:16 PM

3 rnds

Comment #168 - Posted by: Raph at July 20, 2010 8:34 PM

Well I named this workout 7 minutes of hell...wow.

1 mile WU + deadlifts + squats

285# deadlift
pistol progreesion (pole for balance)
tuck jumps
no run

2 rounds + 7 deadlifts

Legs sore from yesterday KB swings (really?!?). VERRRRRY slow on pistols, need to develop this movement.

Comment #169 - Posted by: AMERICUS at July 20, 2010 8:48 PM

M/39/182

Subbed

5 rounds for time
5 Deadlifts 235lb
10 Burpees

7:53

Would like to get this down to around 5 minutes.

Comment #170 - Posted by: Scott Andresen at July 20, 2010 9:23 PM

265# deadlift
20 meter sprint
14 single leg squats (suck)
and totally blew the double unders because I didn't double check the Rx before starting and thought I had it memorized from this morning. I was peeved when I figured out I missed them because I can finally do them too.

Guess it's a double under warmup tomorrow.

Probably should have scaled the dl's a little more since this is day 5 for me and I didn't really get many in. Each (slow) rep felt awesome though.
2 rounds.

m/30/5'8/178

Comment #171 - Posted by: ra at July 20, 2010 10:04 PM

scaled to 265pound deadlift, subbed tuck jumps...

2 rds and 3 deadlifts...

Comment #172 - Posted by: Craig Bayley at July 20, 2010 10:15 PM

As rxd 2rds and completed 3rd of DLs.

Comment #173 - Posted by: Ship 5-9/180/23 at July 20, 2010 10:20 PM

Modified WOD
12:00 Minutes
(7) 115# Cleans
(10) Squats
(5) 135# Bench
(10) Sits
6 Rounds in 11:26
then 30 Dips

Comment #174 - Posted by: dyagg at July 21, 2010 5:09 AM

Tough! 2 rounds + 7 deadlifts...

Comment #175 - Posted by: Jeo M/25/6'0"/155 at July 21, 2010 6:05 AM

32/m/5'10"/210

--scaled--

Did 30 squats instead of 14 one-legged squats.

2 rounds + 4 deadlifts

Comment #176 - Posted by: D Craig at July 21, 2010 6:07 AM

m/27/5"11/89kg

Managed 2 rounds in 7 minutes did a third round for fun!!

Deadlifts hurt, Pistols for the first time were hard, LOVE Double Unders

Comment #177 - Posted by: Dave Millings at July 21, 2010 7:44 AM

three rounds +... 13x pistol (225-lbs.)

Comment #178 - Posted by: logan at July 21, 2010 8:48 AM

cfwu, 135x5DL, 225x3DL, 275x1
1 round + 7 DL + 20m + 14 pistol + 12DU. Finished last round. DLs @ 275.

Comment #179 - Posted by: Tim 33/165/5'10 at July 21, 2010 9:14 AM

1 round + 4 deadlifts
oh yeah had to go with 325 It was nearly religous

Comment #180 - Posted by: Allie 26.2 at July 21, 2010 9:15 AM

13:00
7 rounds
3 155# Cleans (form wasn't great)
12 Very inclined push-ups

Comment #181 - Posted by: Linwood Wright at July 21, 2010 10:26 AM

m/31/170lb/5'8"

3 rounds

-245lb deadlifts
everything esle as rx'd

Comment #182 - Posted by: Adam Hamm at July 21, 2010 10:51 AM

Scaled deadlift to 250#, which was still too heavy. Finished 1 round and 5 deadlifts.

Comment #183 - Posted by: Josiah Ertz at July 21, 2010 10:55 AM

40/m/172
as Rx'd
4 rounds

Comment #184 - Posted by: RF_Guy at July 21, 2010 11:05 AM

still sick.
Just did 5x5 overhead squats easy as a recovery day. setting a pr at 155.
Actually could've gone up to 175 prolly. but didn't wanna push it

Comment #185 - Posted by: wyatt22 at July 21, 2010 11:12 AM

2 rounds... it's the double unders that slow me. I basically do them one at a time while I see others basically breeze right through them. Did a 3rd round for the hell of it.

Comment #186 - Posted by: chris at July 21, 2010 11:31 AM

210 lb deadlift
22 m sprint
14 pistols (assisted lightly with elastic)
21 double unders
22 m sprint

3 rounds and 7 deadlifts

worked on muslce up progression after, alongside 20" box 35lb dumbbell step ups x 5 each for two sets, and three sets of 70lb dumbbell farmers walk for 50 metres.

Comment #187 - Posted by: Crlamb m/31/6'1/174 at July 21, 2010 12:21 PM

2 rounds 85 kg DL

Had Issues with the DU. (Did it first time) It worked quiete well in the second.

Comment #188 - Posted by: Darius at July 21, 2010 1:54 PM

Mod to:
7 DL 225
20m run
15 squat
63 single unders
20m run
Finished 3 rounds in 7 min, did 4 in 9:40
First time doing a DL over 135 in about 3 mos., felt pretty good.

Comment #189 - Posted by: ScottMacArthur at July 21, 2010 2:55 PM

23 / M / 5'9" / 137lbs

Scaled to 195lb deadlifts: 1 round + 7 DLs + 20m

I probably should have done less weight for the deadlifts; I could barely make it through the second round of them. I did all 21 double-unders unbroken, though, which was cool.

Comment #190 - Posted by: BC at July 21, 2010 3:02 PM

2 rounds

Subbed 275# dead lifts

Comment #191 - Posted by: Ronnieboy at July 21, 2010 3:30 PM

I think it is sad that people would commend the male athletes in the games without even giving mention to the women. Kristan Clever, Annie Thorisdottir and Valerie MacKenzie, as well as all the women who competed, deserve equal recognition for their superb efforts. I realize this is a male-dominated comments section, but come on guys! These girls would probably kick most of your asses in these events. Let's give recognition where it is due. These women are my new heroes. And in a world where women are made famous for lack of strength and self-respect, I am glad that the women of Crossfit provide my daughter with real role models that are tough, strong and beautiful inside and out.

Get your heads out of your asses and give these women a "hooah!" for their amazing abilities.

Comment #192 - Posted by: Amykr F/38/5'9"/142 at July 21, 2010 3:44 PM

M/33/5'4"/140lbs
Subbed 275lbs for DL
3 rounds +1 DL

Comment #193 - Posted by: Matt Burritt at July 21, 2010 3:56 PM


315 lb deadlift 7 reps
20m sprint
14 one legged squats to box
21 tuck jumps
20 m sprint

2 rounds plus 7 deadlifts and sprint

went little slow hammy still not quite right.

Comment #194 - Posted by: Kevin McClellan 48/M/195 at July 21, 2010 4:19 PM

24.m.140.65"

as rx'd
*DL 295#
2rds (PR)

Comment #195 - Posted by: Francis Vu Nguyen at July 21, 2010 4:35 PM

295 and assisted pistols.

2 rounds + 21.

Comment #196 - Posted by: LA at July 21, 2010 4:46 PM

short WU then:

7min AMRAP:

4 rnds + 1DL rx'd

short rest then:

7rnds of 3x205 Clean, 4x Ring HSPU:

8:00 rx'd

time to go home and rest.


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

Comment #197 - Posted by: brian p at July 21, 2010 4:52 PM

scaled to 285# dl

4 rounds completed

Comment #198 - Posted by: cory at July 21, 2010 6:08 PM

Rx'd

3 rounds even

Comment #199 - Posted by: amped 36/M/190/6' at July 21, 2010 6:18 PM

sub'd tuck jumps for double unders, otherwise as rx'd
1 round completed

Comment #200 - Posted by: Jason Crocker at July 21, 2010 7:49 PM

M/25/5'9"/175/Moody AFB

Scaled to 295# DLs, pistols to 14" box, 3 burpees for sprint

2 rounds + 6 DLs

Gotta get my weight up on the DLs.

DONT STOP, GO!!

Comment #201 - Posted by: BlackCatX-Fit at July 21, 2010 9:52 PM

M/30/6'2/211

Warmup:

C2 1,000 meters
Practice Deadlifts and One Legged Squats

WOD: AMRAP in 7 minutes

275 pound Deadlift
Sprint 20 meters
7 One legged Squat (Right Leg)
7 One legged Squat (Left Leg)
21 Parallette Jump
Sprint 20 meters

Number of Rounds: 2

Comment #202 - Posted by: edtkd at July 22, 2010 3:56 AM

F/40/5'6"/150

145# DL
20m sprint
air squats (2-legged)
DU's with single-under between each

3 rnds + 2 DL

Comment #203 - Posted by: mom to five at July 22, 2010 6:20 AM

Subbed Tuck Jumps for DU's:

2 rounds in 6:30

Comment #204 - Posted by: dsm19 / 31 / 6'0 / 210 at July 22, 2010 8:24 AM

AMRAP 7 min
7x 205 DL
14x pistol
21x DU
1 round + DL and pistols

Comment #205 - Posted by: MaroonSwim at July 22, 2010 11:29 AM

M 36/5'1"/170

255#

3 rds minus 1 sprint

Comment #206 - Posted by: Rholl at July 22, 2010 11:57 AM

m/38/188/5-10

Not as Rx'd, did a variation with a group.

315 pound Deadlift, 7 reps (225 used)
20 meter Sprint- did 100m
14 One legged squats, did 15- alternate legs, pistols hand on flat wall, then Sprint 100m
21 Double-unders, as per...
20 meter Sprint/ did 100m sprint

AMRAP in 12 min... did 3 rounds plus DL

Avg HR = 77%
CAl = 238
delta HR = 41
lap 1 = 3.24 74%
lap 2 = 3.37 at 80%
lap 3 = 4.13 78
plus DL.

Comment #207 - Posted by: Matt A at July 23, 2010 1:58 AM

M/36/168#/6'0"

As Rx'd

1 rd + 6DL

(finished 2 rds in 9:44)

Unbelievable the capacity of the competitors.

Comment #208 - Posted by: ej at July 23, 2010 10:28 AM

2 rounds plus 6 deads. First time I've done pistols, got full depth, good with right leg, wobbly with left

Comment #209 - Posted by: Smithy/m/49/5'10"/166 at July 23, 2010 6:06 PM

M/45/6'1"/190

2 rounds as Rx'd

Comment #210 - Posted by: medic8 at July 23, 2010 6:22 PM

subbed 7 burpee's and 7 high-knee jumps for sprints

3 rds + 7 DL's

Comment #211 - Posted by: KB 24/5'10/195 at July 23, 2010 7:05 PM

31/m/71"/174#/Centurion Crossfit: Fort Hood, TX

2 rounds Rx'd

Comment #212 - Posted by: Archer6479 at July 23, 2010 10:13 PM

3 rounds+ 5 tuck jumps

Comment #213 - Posted by: Tyler Scott at July 24, 2010 7:03 AM

m/28/67"/195

few days behind.

subbed 205lb DL

2 rds + 8 double unders

Comment #214 - Posted by: Ty at July 24, 2010 7:22 AM

as rx'd

2 rds.

315 deads x 7 were a killer!

Comment #215 - Posted by: al deezy 33/m/155 at July 24, 2010 4:52 PM

35yom / 192lbs

Pack, complete as many rounds as possible in seven minutes of:
185# Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

2 Rounds minus 20m sprint

REALLY wanted to get two rounds, but my double-unders are pretty poor (I really should practice these more often.), and I was on my fourth day straight.

Comment #216 - Posted by: Bphantom at July 24, 2010 7:22 PM

As Rx'd with one-legged squat on a 20-inch box with only the heel striking the ground.
2 rounds + 7 DL +20 meter sprint


"Mrs. Wobbly"
As Rx'd with 155# deadlift and one-legged squat on a 20-inch box with only the heel striking the ground.
3 rounds

Comment #217 - Posted by: Miyagi 30/m/162.6# at July 24, 2010 8:43 PM

did 10 AMRAP
3 rounds

no sprint and pistols on raised box

Comment #218 - Posted by: cja at July 25, 2010 8:03 AM

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps SUB 225 pound
20 meter Sprint
14 One legged squats SUB Assisted one legged squats
21 Double-unders SUB Tuck jumps
20 meter Sprint

3 rounds

Comment #219 - Posted by: Louis Herrera 51 70" 178 at July 25, 2010 10:44 AM

Had no energy for this...got dressed went to the gym tried to get up for it went back to my locker to quit then went back and did it but poor performance

Subbed 185 DL...315 is my max so there is no way I was going to try it 7 times...for the sprint just ran to the door and back which is a lame sprint but really the only option

2 sets plus dls sprint and one leg squats

Sucked

Comment #220 - Posted by: Cleveland at July 25, 2010 10:59 AM

Just sub'd about30 min. cardio and a globogym workout.

Comment #221 - Posted by: Chris G. 43/6'1"/230 at July 25, 2010 12:04 PM

225lb dl held something for one leg squats
3 rds

Comment #222 - Posted by: ecp2 at July 25, 2010 1:25 PM

07/25 SPEC BLDG

Sub'd oly bar OHS for single leg sqts and Spalding hvy rope for dbl unders:

2 rds @ 6:50......3 rds in 11:30

Comment #223 - Posted by: tommykrackcorn at July 25, 2010 2:01 PM

two rounds in 9:36 replaced the sprints with 10 burpees

Comment #224 - Posted by: Pacers at July 26, 2010 3:08 AM

@ the sweatbox
As Rx'd

1rd + 7DL + 20m

wieght for the deadlifts beat me down!

Comment #225 - Posted by: nizam_r/145#/28 at July 26, 2010 1:14 PM

AMRAP in 10 mins:
7 push press
55m sprint
14 squats
55m sprint
21 abmat situps

Size: 5 rounds + 1 push press (65 lb push press)
MegO: 5 (45)
Frank: 4 + 7 + 55m (25)
Mrs Hermes: 3 + 7 + 55m + 3 (35)
Colleen: 5 + 7 (45)
Tara: 5 + 7 (45)
Mrs Stoltz: 4 + 6 (35)
Lama: 5 + 7 + 55m + 7 (85)
Renee: 5 + 7 + 55m + 14 (35)
Abby: 5 (45)
Max: 5 + 2 (65)
Meghan: 4 + 7 (45)
Carey: 5 + (75)
Amanda: 5 + 7 (45)
KJ: 5 + 7 (45)
Emma: 5 + 7 (45)
Alex A: 5 + 7 + 55m + 10
Wick: 5 + 7 + 55m + 14 + 55m

AMRAP in 7 mins:
30' box jump 7 reps
20m sprint
14 pushups new standard
20m sprint
135# deadlift 7 reps

Max: 4 rounds (2nd workout)

Comment #226 - Posted by: BFCC at July 26, 2010 2:23 PM

F/32/155/5'7"
AMRAP in 7 minutes
135 pound Deadlift, 7 reps
20 meter Sprint
14 wall one legged squats
21 Double-unders
20 meter Sprint

1 round + DL + 20m + 14 1LS + 21DU -- ALMOST 2!

Comment #227 - Posted by: nat&chris at July 26, 2010 4:04 PM

done at crossfit
dl 225 pounds
single leg squats to 20 inch box
double unders rx
run 1 lap of gym
(forgot second run at end)

3 rounds even. getting better with intensity.

Comment #228 - Posted by: dandny at July 26, 2010 6:54 PM

7 min
225 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

3 rounds + 7 dl + sprint + 8 sl sq

Comment #229 - Posted by: Bells m/37/195 at July 26, 2010 7:14 PM

5 rounds:
07 315lb deadlift (unbroken) touch and go
archery room run
14 pistol, alternating
21 double under (unbroken)
archery room run

13:39 07/27/2010

Comment #230 - Posted by: johnathon in seattle 29/5'8/149 at July 27, 2010 8:20 AM

35 yom 195 lbs.
Awesome short workout. First round of double unders I got in two sets which I'm pretty happy about. 2 rounds+ 8 pistols.

Comment #231 - Posted by: kgw at July 27, 2010 9:10 AM

Crossfit warmup

WOD used 308 lbs, did tuck jumps instead of double unders.

2 rounds and 2 deadlifts.

warmdown with L-pullups and 20 handstand pushups.

Comment #232 - Posted by: Karsk (56 M 5'9" 185lbs) at July 27, 2010 10:10 AM

M54yo 237 lbs.

2 Rounds and 1 DL (245 lbs)

Kept at 245 as WO was alone. Maybe should have done more, but wanted to get the DL's in and 2 rounds...which I did. DU way broken....pistols assisted w/ handhold.

Comment #233 - Posted by: do_b330 at July 27, 2010 10:12 AM

M/22/171/6'2"

Scaled to 295lb Deads:

2 rounds plus 7 deads.

My low back was fried from all the KB swings yesterday so I scaled the deads. Perhaps should have even done 275 just to go a little faster. Very impressed by Rich's 5 rounds. Fun WOD. Plan to do it again fresh one day.

Comment #234 - Posted by: Jordan D. at July 27, 2010 12:04 PM

CFWU
1 round + 4 DL
Should have scaled DL weight
M/49/196#/72"

Comment #235 - Posted by: RB at July 27, 2010 5:17 PM

AMRAP in 7 min of:
315lb dead lift x 7
14 one-legged squats (leg behind, still no full pistols)
21 double-unders

2rds + deadlifts, one-legged squats

Comment #236 - Posted by: Bergheim J M/30/5'11"/220 at July 27, 2010 10:12 PM

225DL
Got numbers wrong - 20 one leg squats.
2 + 1DU

Comment #237 - Posted by: Munk at July 27, 2010 10:47 PM

AMRAP in 7 minutes of:

315 lb deadlift x 7
5 burpees
14 one legged squats (7 each leg, off leg behind, not in front)
21 double unders
5 burpees

2 rounds plus 4 deadlifts in 7:03

Comment #238 - Posted by: Matt I. M/29/230/5'11" at July 28, 2010 12:34 AM

35 yom 194 lbs.

295 lbs deadlift. Pistols left let assisted with handhold. Double unders broken but better.
2 rounds + 8 pistols

Comment #239 - Posted by: kgw at July 28, 2010 7:31 AM

CFWU x 3

#205 on DLs
Sprints as able in PAC gym
OLsquats? Research that, did squats
Dbl Unders

3 rds 11:48

Comment #240 - Posted by: F15E_WSO/48/6'/180 at July 28, 2010 1:11 PM

m/36/5'9/177
CFWU-3. Reg. Superman. Burgener. No DU.
2 rounds + 7 DL.
Disapp w/results. Thought I would get 3 rounds. Did true DU & pistols were pretty good. DL wore me out.

Comment #241 - Posted by: jrm at July 28, 2010 7:15 PM

CrossFit Warm-up

Pack

185lbs dead-lift, 7 reps
20m sprint
14 pistols
21 double-unders
20m sprint

Result: 2 rounds plus 4 reps DL

Sticking points: rounded back on Dead-lift, and lack of coordination for double-unders

Comment #242 - Posted by: Fkarcha at July 29, 2010 6:00 AM

225# DL, tuck jumps: 2 rds exactly

Comment #243 - Posted by: Drew m/42/5'10"/155 at July 29, 2010 11:36 AM

CFWUx3
275 DL
2 rds, 7DL, 5 pistols

Matt: 2 rds, 1 DL

Comment #244 - Posted by: Doug at August 1, 2010 12:14 PM

225 DL
2 burpees
14 pistols (mostly assisted)
21 tuck jumps
2 burpees

2 + 7 DL, 2 burpees, 6 pistols

Comment #245 - Posted by: Nashville Steve 42m/6'4"/208 at August 3, 2010 8:45 PM

14 reps 100 lb deads
14 one leg squats
21 jump tucks (no squat landing)

2 rnds in 7 min
3 rnds in 11 min

Comment #246 - Posted by: joe138 at August 7, 2010 6:10 PM

no sprint...2 rds plus 2 DLs

one leg squats are weak

Comment #247 - Posted by: MoGreene at August 10, 2010 6:15 AM

WOD
as rx'd D/L @ 143kg
2 rounds
pistols were pathetic,don't think i'll ever be flexibile enough to do them unassisted !
before a wee bit of snatch practice,after,F/S,Sn. halt. D/L's,skin the cat,ring work.

Comment #248 - Posted by: Pedro Barrera Scotland at August 14, 2010 3:20 PM

did:

245 lbs. deadlift, 7 reps
14 squats
21 tuck jumps

2 2/3 rounds + 13 tuck jumps

Comment #249 - Posted by: Manchild at September 22, 2010 3:40 AM

Helen:

3 rounds:

400 m run
21 KB swings @ 45#
12 pullups

3 rounds: 11:43
4 rounds: 16:41

Comment #250 - Posted by: MNinKC at November 9, 2010 6:52 PM

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

Did 225 DL. Back issues so went lighter.
2 rounds + 7 dls +20M run + 8 one leg squats.

Comment #251 - Posted by: Chaps at November 10, 2010 7:39 AM

used 275#
7 deadlifts in 7 minutes

Comment #252 - Posted by: dcyn at March 30, 2012 2:33 PM

3 Rds in 7 minutes, Worked up to 5 rds in 11:57

Comment #253 - Posted by: Edwin 29/M/68"/170 at July 23, 2012 12:24 PM

4 rds + 1 dead

Comment #254 - Posted by: jacob at February 7, 2013 7:01 AM

3 rounds 7 d/l as rxd.

Comment #255 - Posted by: Fitz at February 7, 2013 12:56 PM

Performed but forgot to post.

Scaled the DL down to 135lbs

3 rnds + 7 DL + 4 One leg Squat

Comment #256 - Posted by: do1/M/5'11"/165 at February 9, 2013 9:46 PM
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