August 8, 2010

Sunday 100808

Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

Kristan Clever 10 rounds + 7 squats (135lb squat, 35lb DB), Elyse Umeda 9 rounds + 3 burpees (135lb squat, 30lb DB), Laurie Galassi 8 rounds + 10 lunges (125lb squat, 30lb DB), Karianne Dickson 8 rounds + 7 squats (125lb squat, 35lb DB), Kim Malz 8 rounds + 2 squats (135lb squat, 30lb DB), Danielle Mulford 6 rounds + 4 squats (125lb squat, 30lb DB). Post rounds completed to comments.

RodriguezToddWidmanAtNWRegionals_th.jpg

Enlarge image

Todd Widman at the 2010 Northwest Regionals.


"Pose Running: Pull vs. Push" with Dr. Nicolas Romanov, CrossFit Journal preview video [wmv] [mov]


The final heats of Individual Finals at the 2010 CrossFit Games:
Womens Heat 3 - video [wmv] [mov]
Mens Heat 3 - video [wmv] [mov]


Tony Blauer explains the S.P.E.A.R. System - video [wmv] [mov]


WOD Demo at CrossFit Santa Cruz - video [wmv] [mov]


"A ship in harbor is safe--but that is not what ships were built for."
- Admiral Grace Hopper

Posted by lauren at August 8, 2010 5:00 PM
Comments

Constantly varied!!

Comment #1 - Posted by: J-F/20/155/5'9 at August 7, 2010 5:05 PM

Oh!! This looks like a FUN one! With a picture of my fav lev 1 cert coach to boot!!! :)

Comment #2 - Posted by: Heidi P at August 7, 2010 5:25 PM

Anyonw know who sings this song?

Comment #3 - Posted by: Austin at August 7, 2010 5:44 PM

Todd is an animal!

Comment #4 - Posted by: Pat Sherwood at August 7, 2010 5:57 PM

One of my favorite quotes...

Comment #5 - Posted by: Craig McDonald at August 7, 2010 7:00 PM

Great pic of Todd. Was fun to watch him at Regionals and more fun to have him as coach at Level 1 Cert at CrossFit Milwaukee.

Comment #6 - Posted by: Kory Ryan at August 7, 2010 7:41 PM

Scaled down to 10mins w/ 100lb squat, 20 db
4rds exactly

Comment #7 - Posted by: brittk at August 7, 2010 7:54 PM

Such a good Quote

Comment #8 - Posted by: Mulligan M/21/5'10/200/ at August 7, 2010 8:00 PM

Hell Yeah TODD!!! Nice work man hope to see you in a few weeks at CrossFit Park City again.

Comment #9 - Posted by: Kyl Samway at August 7, 2010 8:12 PM

I started doing these main site workouts so i get to do stuff i would never do myself.

7 rounds + 7 squats. 185#, 45#

Comment #10 - Posted by: James Cebedo at August 7, 2010 8:26 PM

modified as I worked out at home and didn't have 45lb dumbbells:

185lb BS
10 steps 45lb plate held overhead (both hands)
7 burpees
10 steps 45lb plate held overhead (both hands)

7 rounds in 20 minutes, had a 1 minute left on the clock but totally spent.

Comment #11 - Posted by: jamie/31/m/175/5'11" at August 7, 2010 9:03 PM

Crossfit Sri Ram Ashram, India

Vijai Raj
6 rounds rx

Gautam
5 rounds rx

Uttam
6 rounds - BS 80kg - 12.5kg OH lunge

Arvind
5 rounds - BS 80kg - 15kg OH lunge

Bachendra
5 rounds - BS 80kg - 15kg OH lunge

Comment #12 - Posted by: rashmi at August 7, 2010 9:10 PM

Loving the daily app!
I like this workout...
4 rounds...19 mins 30 secs... DeAd... not bad I think when my square are currently up to 110 kg 5x5

Comment #13 - Posted by: Tim at August 7, 2010 9:48 PM

For those of you who have already done it, I'm just curious...how long did you legs/shoulders hurt after this one? Imma 'bout to be wrecked.

Comment #14 - Posted by: DC at August 7, 2010 10:31 PM

RX with 50 pound DB
5 rds + 7 squats

Comment #15 - Posted by: matt, Kunduz Afghanistan at August 7, 2010 10:55 PM

Those squats in the WOD demo were terrible, she needs to squat a lot deeper. Most of them were barely breaking parallel.

Comment #16 - Posted by: Jonathan at August 8, 2010 2:15 AM

Did 1000 double unders for time yesterday. 18:45. also did 5x5 squat thrusters and 50 band bear crawls for time 6:20. Looking forward to todays WOD, gonna be a nice leg day.

Comment #17 - Posted by: Neal at August 8, 2010 4:44 AM

7 rounds + 7 squats as Rx'd

Comment #18 - Posted by: Tyler Scott at August 8, 2010 4:54 AM

40/m/190
as rx'd

7 complete + 1 squat

post #17 (John)--chill out dude and just do the WOD...seriously it's all good :-) Give yourself a hug and smile.

Comment #19 - Posted by: JackM at August 8, 2010 4:59 AM

m/31/5'8"/170lb

as rx'd

7 rounds

Comment #20 - Posted by: Adam at August 8, 2010 5:00 AM

Todd - you're the man!!

Comment #21 - Posted by: Nick at OTG at August 8, 2010 5:23 AM

m/45/185

7rds + 7 squats

Comment #22 - Posted by: cosmo at August 8, 2010 5:31 AM

8rds RX

Not as bad as expected!

Comment #23 - Posted by: Eric Sweet/31/181/69" at August 8, 2010 5:39 AM

26/m/5'11"/210ish

Sub 55# KB instead of DB
6 rounds + 7 squats + 10 right hand lunge + 2 burpees

Comment #24 - Posted by: Nickosaurus at August 8, 2010 5:41 AM

I am the only one who thinks that those FS weren't full ROM... where is the hip opening at the top?

Comment #25 - Posted by: Send513 at August 8, 2010 6:18 AM

7.75 rounds as rx

Comment #26 - Posted by: Jongb at August 8, 2010 7:10 AM

22/m/6'4"/205

7 Rounds
25lb DB for OHWL

Comment #27 - Posted by: Jake S at August 8, 2010 7:25 AM

Sunday musings...

1) Vacation. On the way home yesterday I realized, some 4 hours out, that I categorically did not want to be home. Not ready to be done with vacation? Something about home town? House?

I believe I'll need a vacation to sort it out.

2) Advice. It was pointed out to me recently that, when I had a major life change to ponder, my "failure" to seek the counsel of someone with whom I have a lifetime of closeness has harmed that closeness. I had, indeed, purposely decided not to seek that counsel; it was the correct decision then and now, regardless of how helpful the counsel may have been. I intuitively knew that then, and nothing since has made me question that intuition.

But why? Why was I correct? What was it about asking this someone would have been, I dunno, dangerous or risky rather than good or neutral? I figured that out on the ride home (long ride, lots of deep thinking). You see, from this person, from most of the folks from my younger days, there is no asking for advice because advice and counsel is not what is given. No, what is given is DIRECTION. One is told what to do. Failure to follow this direction is a de facto wrong move, no matter how successful one may turn out to be.

It's a very different thing, don't you think, to give advice versus direction? To offer suggestions rather than to order up an action. It's a bit like that Colin Powell quote from the other day (which is probably where I subconsciously made this connection): once advice is given it should be "given away", released to the discretion of the receiver, and support transferred to the receiver of the advice rather than tethered to the advice itself.

It's another version of that old saw about reaching the correct destination, or A correct destination, via multiple routes. Think about it...I know I will the next time I'm asked to give advice. Are you more loyal to your advice or to the person to whom you've offered that advice?

3) Scorekeeper. Who keeps the score in your life? Come on...none of that "I just live day-to-day" nonsense...we ALL keep score. Money, house, free time, successes of the progeny, number of followers, all simply proxies for hits, runs and ERA. I guess the better, more actionable question is really "who do you allow to keep score?" Let me explain.

It's my contention that the score is ALWAYS kept. It's inescapable. Not only that, but many people keep a running scorecard going on you. Your parents, siblings, children. Co-workers and neighbors. Friends. Everybody is paying attention and everybody is keeping score. It's not all bad, of course, because many times folks are only counting the goals, runs, and touchdowns and ignoring the flubs and errors. It's OK to be consciously unconscious of these particular scorekeepers because for the most part these people are engaged in a "non-zero sum" game in which victory for all is the goal, for all.

It's the OTHER scorekeepers who use the score as a weapon, who compare the scores, compete to win in a "zero sum" game, who may or may not have your permission to even be in the game, let alone keep score, who can wreak havoc and render destruction on the playing field. These people insist on a game in which someone must lose in order that someone may win. +1 -1 = 0. They always see the game, every game, in these terms, and they want you to see it that way, too. They insist, demand, that you not only keep score in this manner, but that you also accept them as the scorekeeper.

Here's where you get to choose, where I think you should exert your right to choose. You may seek, as I do, to convert as many of the games in your life into "non-zero sum" games, ones in which EVERYONE may triumph, as you can. Or, you can decide that this is pollyana-ish folly and view the world always through the "zero-sum" prism. Some combination of the two. Your call. When you have a choice, though, what I DON'T think is optional is to allow anyone else to wield the pencil that keeps the score on your particular game but you, or a very, very small subset of players intimately close to you. Think about it...how could you ever win, or even tie, if it's "zero-sum" and someone else is keeping score? Why is that? Because the scorekeeper also makes the rules. Always. Why allow that to be imposed on you if you could choose otherwise?

I re-learn this lesson, slowly and painfully, again and again, over and over. My advice, offered freely and without condition, is that you should try to be smarter than I am, learn it once, and refuse to give up the pencil.

I'll see you next week...

Comment #28 - Posted by: bingo at August 8, 2010 7:39 AM

Musings in the filter, around 26...

Comment #29 - Posted by: bingo at August 8, 2010 7:41 AM

Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

6 rounds
everything unbroken, squats the hardest

Comment #30 - Posted by: NikNichols42yo 5'7'' 165lbs at August 8, 2010 8:01 AM

6 rds + 7 bs + 10 RHOHL + 6 burpees (finished the round after time)

Comment #31 - Posted by: bill/51m/6ft/207 at August 8, 2010 8:07 AM

34/m/6'2"/220

As RX'd

7 rounds on the button.

After only one week, I'm actually feeling better after the workout!

Comment #32 - Posted by: Paul- Riyadh at August 8, 2010 8:10 AM

2010-08-08: 5rnds+(10,7,5).Sub 178bs. Full rnds@2:22,3:24,3:34,3:52,3:20.

Comment #33 - Posted by: gs at August 8, 2010 8:13 AM

YEAH KARIANNE, WAY TO GO!!!
CF MORRISTOWN IN THE HIZZY!!!
Way to kick butt!

Comment #34 - Posted by: Derek at August 8, 2010 8:14 AM

2010-08-08: 5rnds+(7,10,7,5).Sub 178bs. Full rnds@2:22,3:24,3:34,3:52,3:20.

Comment #35 - Posted by: gs at August 8, 2010 8:14 AM

7 rounds + 7 Squats rx'ed

1000m row 7:09

Comment #36 - Posted by: Jon Deason at August 8, 2010 8:35 AM

M/27/140/5'11"
subbed 160# and 40#
6 rounds

Comment #37 - Posted by: Jon at August 8, 2010 8:37 AM

5 rounds + 2 squats

Also squat snatch 5RM, 125 lbs, PR by 5 lbs

This was painful - stlll very sore from last cycle.

Comment #38 - Posted by: Latham M/30/180 Camp Cropper at August 8, 2010 8:40 AM

Todd you the man...you dig!

Comment #39 - Posted by: Chuck O at August 8, 2010 8:46 AM

M/27/6'1/213

9 Full Rounds as Rx'd.

Core is destroyed from toes to bar and GHD's. Legs now destroyed from this WOD. Looks like some upper body work later...

Comment #40 - Posted by: Dan Collins at August 8, 2010 8:50 AM

as rx'd
6 rds

Comment #41 - Posted by: Jon-David at August 8, 2010 8:58 AM

7 Rounds. + 7 Squats and 7 Burpees.

Salerno Fire Department Afghanistan

Comment #42 - Posted by: Justin Whelan at August 8, 2010 9:02 AM

Je recommence après encore un 6 mois à pas faire grand chose.

Objectif pour la semaine, 2 sets complets de Crossfit.

wod aujourd'hui:

- cf warm-up 3 rondes
- max 20 minutes de (7 squats 135lbs + 20 lunge)= 6 rondes

Mal aux genoux.

Comment #43 - Posted by: marc p. at August 8, 2010 9:04 AM

M/49/6'3"/195

as rx'd
5 rounds

Comment #44 - Posted by: JimL at August 8, 2010 9:06 AM

M 34 6'00 185

As rx'd 7 plus 1 squat

Comment #45 - Posted by: DSides at August 8, 2010 9:07 AM

9 rds + 3 squats

Comment #46 - Posted by: OPT at August 8, 2010 9:10 AM

7 rounds + 5 burpees

Comment #47 - Posted by: charbs at August 8, 2010 9:13 AM

scaled up to 225 on squat

5 rounds + 7 Squats

Comment #48 - Posted by: DavinC at August 8, 2010 9:15 AM

CFSB Cycle 2 Day 7

OFF….

BUT…I had WAY too much energy and decided to catch a train…

Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

Rounds as RX’d: 9 + 2 squats

Comment #49 - Posted by: Memmnoch at August 8, 2010 9:28 AM

M/30/175/5'10"

as rx'd

9 rounds

Comment #50 - Posted by: Mark at August 8, 2010 9:31 AM

M/26/5'9"/175

As RX'd

6 Rounds. Not my best effort. Dissapointed.

Comment #51 - Posted by: Michael Cornista at August 8, 2010 9:41 AM

no rack so did front squats starting from the ground instead of BS
5 rds

Comment #52 - Posted by: B-Mo M/6'/197/33 at August 8, 2010 9:43 AM

Weight scaled ~80% (145# bar; 35#dumb)

6 Full rounds (had to walk up and down stairs in and out of house to link the squats in basement to the lunges and burpees outside)

Comment #53 - Posted by: Scoffpup at August 8, 2010 9:47 AM

173 5'10.5
as rx'ed 7
CrossFit New Orleans

Comment #54 - Posted by: Brandon Ecker at August 8, 2010 9:56 AM

5 rounds

Comment #55 - Posted by: James at August 8, 2010 9:57 AM

We both did 135# and 30# dumbbell.

Doug
M/17/6'/175

7 rounds + squats + RH lunges + 5 burpees

Kevin
M/51/5'11"/168

7 rounds + squats + 2 RH lunges

Comment #56 - Posted by: Kevin C. at August 8, 2010 10:14 AM

Day 12 Post Op rotator cuff debridement
Physical Therapy then
5 Rounds of:
Squats 10 reps
Walking lunges 10 steps
m/52/6'/215

Comment #57 - Posted by: Pete In Sun City at August 8, 2010 10:15 AM

35 yom 210 bwt

wod w/ subs
AMRAP in 20 of:
7 135lb box squat (14" height)
45lb db overhead walking lunges 10 steps (R)
7 burpees
45lb db overhead walking lunges 10 steps (L)
5 rds +7 +10(R) +7 +7(L)
1st rd w/ 185 for box squat and then dropped

Comment #58 - Posted by: brian t at August 8, 2010 10:21 AM

As RX'd - 6 rounds + 6 3/4 185# back squats:

7 reps 185# Back squat, (all reps below parallel)
10 steps 45# KB Overhead walking lunge (trailing knee touching ground each rep), (right hand)
7 reps Burpees with plank pushup (chest and thighs touched and left ground together), jump and OH clap
10 steps 45# KB Overhead walking lunge (trailing knee touching ground each rep), (left hand)

No breaks on anything. Back squats and burpees strong (they felt better the longer the WOD went on);, just needed extra rest before the OH lunges (especially the left hand due to weakness/balance issues). Thanks to Camille for the encouragement and the pictures!

Comment #59 - Posted by: Kelly Moore 47/F/5'/114# at August 8, 2010 10:32 AM

m/41/177cm/87 kg

Family workout today!

The Russians Gymnastics Warmup Day 2 (modified)
3 sets
Kip-attempts x3
Dead hang pull-ups x 5

Ulrika and Emmi(9) swing attempts and green rubber band
Gabbi (7): Jump to hold and then static holds
Johan: Kipping Pull ups - blue band dead hang pull ups

3 sets
Tuck L-hang x 10 sec.
KB swings x 10 reps
All: Knee och L hang to failure or 10 sec
KB: Gabbi: 4 kg, Emmi: 8 kg Ulrika: 16 kg Johan: 24 kg

WOD
Ulrika:
Complete as many rounds as possible in 10 minutes of:
Squat, 7 reps
3 kg dumbbell Overhead walking lunge, 10 steps (right hand)
3 Burpees
3 kg dumbbell Overhead walking lunge, 10 steps (left hand)
4 or 5 rounds

Emmi:
Complete as many rounds as possible in 10 minutes of:
Squat, 7 reps
2 kg dumbbell Overhead walking lunge, 10 steps (right hand)
3 Burpees
2 kg dumbbell Overhead walking lunge, 10 steps (left hand)
6 or 7 rounds

Gabbi:
Playing around with movements for 10 min.

Johan:
Complete as many rounds as possible in 20 minutes of:
80 kg Back squat, 7 reps
18,5 kg dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
18,5 kg dumbbell Overhead walking lunge, 10 steps (left hand)
4 rounds and 5 burpees

Overhead walking lunge was easier with left hand.
Right shoulder issue?
Back squats where on the heavy side might have cheated on ROM on a few.

Comment #60 - Posted by: Johan S at August 8, 2010 10:44 AM

bwt 140#

7 rounds + 2 squats as Rx'd

Comment #61 - Posted by: steve_t_47_5'7"_138# at August 8, 2010 10:52 AM

5 rds 7 Back Squats.

Burpees to 12" ceiling, all sets unbroken, just slow. Still feeling the effects of the stomach virus however, was able to eat lunch today for the first time since Tuesday.

Comment #62 - Posted by: Jim D. 49/m/165/5'11" at August 8, 2010 10:54 AM

A ship in harbor is not always safe... it is just assumed that the danger outside is greater than in, however sometimes people strike at us when we are at our most vulnerable, when we are in our "harbor." Just a thought while looking at my brother Todd. Hopefully I will see you sometime soon when we aren't both hammered with work man.

Comment #63 - Posted by: john brown at August 8, 2010 10:55 AM

8 rounds.

135lb BS, 30lb DB.

Comment #64 - Posted by: LTP at August 8, 2010 10:58 AM

4+7, about 100 out in the bay.

Comment #65 - Posted by: ScottMacArthur at August 8, 2010 11:02 AM

185lb back squat 7 reps (no rack had to clean and push press into rack position) 12 steps ovh lunge only had a 40lb db, 7 burpees, 12 steps. 5rds Do Work everyone!!!!!

Comment #66 - Posted by: Joel at August 8, 2010 11:02 AM

My fourth officially logged WOD:

Complete as many rounds as possible in 20 minutes of:
- 185 pound Back squat, 7 reps
- 45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
- 7 Burpees
- 45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

Scaled as:

- 35# DB (70#) Back Squat, 7 reps (Limited ROM due to mild inner thigh/hamstring injury)
- 20# DB Overhead Walking Lunge, 10 Steps (Right Hand)
- 7 Burpees
- 20# DB Overhead Walking Lunge, 10 Steps (Left Hand)

5 rounds + 7 Back Squats in 20:00

Just curious, anyone else out there training for the NJ 12mi Tough Mudder (Nov 20-21st)?

Comment #67 - Posted by: hynpotodd m/36/5'8"/159 at August 8, 2010 11:14 AM

6 rounds.

First WOD. Loved it, haven't felt that nauseous for awhile though haha. I'm currently in Iraq on deployment, can't wait to get back to San Diego and look for a CrossFit Gym! I'm also doing the FGB 5 over here with a couple other people.

Comment #68 - Posted by: George Paulino at August 8, 2010 11:21 AM

6 Rounds + Lunges(Right Hand) + Burpees + 2 Lunges(Left Hand)

Comment #69 - Posted by: H at August 8, 2010 11:26 AM

^ as Rx

Comment #70 - Posted by: H at August 8, 2010 11:27 AM

M/24/160/5'7"

As Rx'd 8 Rds + 16 reps

Comment #71 - Posted by: Focker - Crossfit Taranis at August 8, 2010 11:42 AM

8+10+1 - 50lbs Dumbbell

Comment #72 - Posted by: JAMO at August 8, 2010 11:42 AM

9 Rounds +4 Burpee's RX'd

Comment #73 - Posted by: D. Swan at August 8, 2010 11:52 AM

Rx'd, 5 rounds + squats, RH lunges, 2 burpees

Comment #74 - Posted by: Benny M/41/75"/225 at August 8, 2010 12:13 PM

5 rounds +7Sq+ 5L
as rx'd
legs are definitely a vice for me, so it was good to get a WOD like this. Squats took a lot of effort & energy.
Squats-unbroken
Lunges-tricky at first, but once I got the rhythm, they went well
Burpees- not a problem.
It was hard to push through this WOD, because the squats, and the lunges had to be done at a slower pace then the burpees. This made for an unusual shift in tempo.

Comment #75 - Posted by: magnus 24/5'8"/155-160 at August 8, 2010 12:20 PM

M/33/507/160
As RX 6 rounds & 5 Squats
I also did this with my new BOX weight vest with 10lbs.
Wearing the weight vest definetly adds a little something extra to any WOD, even just 10lbs.
Legs and shoulders are spent!!

Comment #76 - Posted by: William at August 8, 2010 12:27 PM

As Rx'ed

5 rounds in 18:38

Comment #77 - Posted by: DajM M-32/5'7"/155 at August 8, 2010 12:29 PM

47/m/177
rxd 5 rounds + 10 lunges

Comment #78 - Posted by: Troy at August 8, 2010 12:33 PM

5 rounds + 7 back squats

Comment #79 - Posted by: Linwood Wright at August 8, 2010 12:34 PM

As Rxd
5full+5rt lunges

Comment #80 - Posted by: Jonblaze at August 8, 2010 12:34 PM

Rx'd - 5 rds + 4 dl

Comment #81 - Posted by: Shane m/37/6'3"/205 at August 8, 2010 12:35 PM

21/m/195

135 BS
45 DB
7 sets with 45 seconds left.. couldn't even think about doing anymore. First time back doing cardio in 2 months and gained 15 lbs since... psyched about gettin back in shape!

Comment #82 - Posted by: BOTL at August 8, 2010 12:40 PM

M/24/163

135lb squat, 30lb db lunge

6 rds + 1 right handed lunge

Comment #83 - Posted by: Yessuh at August 8, 2010 12:43 PM

M/30/5'9"/195

As rx'd - 7 rounds + 3 squats

Comment #84 - Posted by: cnc at August 8, 2010 12:47 PM

m 29/6'1/180
185lb back squat, 45lb walking lunge, burpees (without bar 1 foot above reach)
5 rounds

f 28/5'7/123
95lb back squat, 20lb walking lunge, burpees to bar 1 foot above reach
6 rounds + 7 squats
most lunges didn't get the knee down to the ground. need to work on rom there

Comment #85 - Posted by: OFQ-MD at August 8, 2010 1:00 PM

35/M/6'00/190

5 Rounds + 7 FS + 1 OHL(R)

Comment #86 - Posted by: Dan D. at August 8, 2010 1:03 PM

5 rounds + 7 squats

Comment #87 - Posted by: Phil C 49/160 at August 8, 2010 1:35 PM

5 rounds + 7 squats rx

Got my first muscle-up today, repeatable x 3 (about 1 muscle-up for every 4-5 attempts).

Comment #88 - Posted by: gb 43/m/71"/185# at August 8, 2010 1:41 PM

M/50/153/1-1-06

Mash-up of a couple I missed.

5RFT

5 MU (3/1 sub)
OHS 75# 10 reps
15 Toes-to-Bar
20 Hip Ext.

32:31

Comment #89 - Posted by: bingo at August 8, 2010 1:42 PM

5 Rounds + 2 squats

Comment #90 - Posted by: DJD at August 8, 2010 1:43 PM

6 rounds + 4 Right arm lunges, 50 lb db

Comment #91 - Posted by: Zeb m/29/5'8"/160 at August 8, 2010 1:51 PM

135# squat and 20# lunge

7 rounds, 7 squats

21/m/5'11"/170

Comment #92 - Posted by: Logan S at August 8, 2010 1:53 PM

M/42/5'11"/180

185# Back squats
50# DB walking lunges (no 45# DB)

5 rounds + 2 Back squats

Comment #93 - Posted by: nutfam at August 8, 2010 1:58 PM

SUB 135# bs
SUB 30# ol

6 rounds

Comment #94 - Posted by: Ticotexas M/40/69/150 at August 8, 2010 1:58 PM

My 1st official WOD.

3 rds scaled. 135 lbs on back squat. 35 lbs on walking lunges.

Sweating like a pig.

Comment #95 - Posted by: Doug at August 8, 2010 1:59 PM

M/36/72"/219

4 rounds + 7 back squats

Glutes and legs are dying! Had a good run this morning before this WOD.

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska

Comment #96 - Posted by: Ken "Chappy B+" at August 8, 2010 2:04 PM

155# BS
25# DB

5 rds + 7 BS

Comment #97 - Posted by: Pete - Decatur at August 8, 2010 2:06 PM

4 rds

125lb squats
30lb lunges

i added another round of 7 burpees after left handed walking lunges for each round, but i guess there's nothing wrong with a couple more burpees.
was pretty stable with right hand lunges' but left hand has a little wobbly and unstable and had to be supported with my right hand most of the time. Other than that all went well.

Comment #98 - Posted by: Dexter 18/6'0"/145 at August 8, 2010 2:13 PM

m/165

as rx: 6 rds + 7 + 10 + 7 + 2

Comment #99 - Posted by: jnel at August 8, 2010 2:14 PM

130# b squat x 10

40# db

4 rounds + 10 squats, 10 rh lunges and 7 burpees.

Comment #100 - Posted by: davisbendavis at August 8, 2010 2:18 PM

As Rx'd

6 rounds

Comment #101 - Posted by: Arseneault_957 at August 8, 2010 2:25 PM

9 rounds + 7 squats

Comment #102 - Posted by: Michael Cazayoux at August 8, 2010 2:33 PM

M/19/170/10%
5 rounds with 1 min left as RX'd

My legs are gone, shoulders didn't bother me at all though.
I love this place :)

Comment #103 - Posted by: Funk at August 8, 2010 2:44 PM

115 lbs b.squats/25 lbs d.bell- 6 rounds + 7 b.squats + 10 lunges + 6 burpees

Comment #104 - Posted by: thinlizzie at August 8, 2010 2:50 PM

M/22/6'/180

Solid 6 Rounds as Rx'd

Comment #105 - Posted by: Schep1m at August 8, 2010 2:51 PM

M/28/5'10/170

9 rounds + 7 squats as rx'd

...spent

Comment #106 - Posted by: Heat at August 8, 2010 2:53 PM

M/30/140/5'10

Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
40 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
40 pound dumbbell Overhead walking lunge, 10 steps (left hand)

Didn't have a 45 LB dumbbell so did it with a 40 LB dumbbell, focus on form and a little speed,

5 Rounds exact.

SANTI

Comment #107 - Posted by: SANTI at August 8, 2010 3:09 PM

6 rounds

Comment #108 - Posted by: Nic at August 8, 2010 3:11 PM

as rx'd

8 rounds


legs are destroyed.

Comment #109 - Posted by: Kevin A. m/17/176/5'11 at August 8, 2010 3:13 PM

6 rounds + 7 BS

135# BS
35# DB

current leg status = mush

Comment #110 - Posted by: Brianwi [m/36/6'/195] at August 8, 2010 3:31 PM

6 rounds plus 1 burpee

Comment #111 - Posted by: Adam 43/6'2"/190 at August 8, 2010 3:31 PM

48/M/182
sub'd
135 lbs squat
25 lbs lunges
3 sets
then no weight
3 sets +
squats + 5 lunges

Tate
sub'd
leg press 171
12 lbs lunge 10
burpees 7
pullups 7
6 sets
plus leg presses

Comment #112 - Posted by: Zim at August 8, 2010 3:39 PM

as rxed 3 rounds plus squats, rh ohs, and burpees

Comment #113 - Posted by: Kevin McClellan 48/M/195 at August 8, 2010 3:53 PM

I would love to see Dr. Romanov pick apart Usain Bolt's running with the video that he says he has!!!!

Comment #114 - Posted by: Jesse at August 8, 2010 4:08 PM

5 rds + 3 L lunges
Used 1.5pood for three rds, then 1 pood. all else Rx'd

Comment #115 - Posted by: JLG-48-170-5'10" at August 8, 2010 4:20 PM

39M/5'10"/170#

W/U: back squat, 45x10 - 65x8 - 85x6 - 105x4 - 125x2 - 145x2 - 165x2; push press, 4x5 w/2 dumbbells each at 25-30-35-40#.

As Rx: 7 rnds + 7 BS + 10 OWL + 7 burpees.

C/D: weak attempt at stretching legs.

Rock-bottom back squat; back knee kissed floor on OWL; 6-inch jump on burpee. Fueled with little sleep and not the best diet. Hope to be back on track with both of those tomorrow. Really started feeling the OWLs towards the end. Last two rounds of burpees were no fun either. :)

Comment #116 - Posted by: rjf (Since 07-20-07. WOD no. 837) at August 8, 2010 4:29 PM

5 rounds plus 2 squats

Comment #117 - Posted by: Jason Crocker at August 8, 2010 4:32 PM

6 rds + 7 bs

Comment #118 - Posted by: controlfreak at August 8, 2010 4:38 PM

8rds + 4 burpees

*no 45lb db so subbed w/ 45lb oly bar for lunges

Comment #119 - Posted by: BH2 m/31/5'9/178 at August 8, 2010 4:44 PM

RX'd

5 Rounds

Comment #120 - Posted by: Adam S. (M/24/5'6"/180) at August 8, 2010 4:48 PM

26/m/5'11"/175
As rx'd
6rds + 7squats
All squats unbroken. Left hand OH lack of balance ugly.
Burpees suck as usual.
Ouch!! My legs!!

Comment #121 - Posted by: justaman - liberty, sc at August 8, 2010 4:51 PM

4 rounds

Comment #122 - Posted by: Shawn Becker at August 8, 2010 4:54 PM

10 back squats 75lb
10 walking lunge R arm 20lb
10 burpies
10 walkng lunge L arm 20lb

7 rounds + 10bs + 5 lunges R + 5 lunges L

Comment #123 - Posted by: Crystal 26/125/5'4" at August 8, 2010 5:01 PM

5 rounds + 7 squats
150lbs squats, 35lbs overhead lunges

3 rounds:
plate loaded front squats 30lbs
dumbbell floor press 50lbs

Comment #124 - Posted by: jc at August 8, 2010 5:11 PM

95lb/15lb

5 rounds + 6 squats

Comment #125 - Posted by: billie at August 8, 2010 5:17 PM

m/27/5'8"/140

subbed 165lb for back squat, rest as rx'd

7 rounds exact

Comment #126 - Posted by: Townsend at August 8, 2010 5:25 PM

BS scaled to 155#, DB to 40#:

6 Rounds flat...


Comment #127 - Posted by: james.patrick [M/47/66"/135] at August 8, 2010 5:27 PM

6.5 Rounds

Comment #128 - Posted by: Steve at August 8, 2010 5:41 PM

Just coming back from a pretty bad cold so this one nearly kilt me.

1:53 + 2:33 + 2:43 + 2:54 + 3:01 + 2:56 + 3:03 = 7 rounds in 19:06.

Completely shot and didn't have the strength (maybe will) to get back under the bar and bang out 7 squats for a 1/4 of a round more...

Kilt me. But loved the WOD.

Comment #129 - Posted by: bdiggle at August 8, 2010 5:49 PM

M.35.168

5 rnds + 7 bs + 10 lunges + 7 burpees

Comment #130 - Posted by: LMD_Mike at August 8, 2010 5:52 PM

28/m/5'10/170

As rx'd...9 + 7 squats

...spent

Comment #131 - Posted by: Heat at August 8, 2010 5:56 PM

D & W @ home
D as rx'd 5 rounds even (barely)

W
126# BS
30# DB
6@ 20:30

Comment #132 - Posted by: waderpro D m/48 W f/45 at August 8, 2010 6:09 PM

8 rounds....33/175

could have done more, but didnt re-rack bar after the round of 8

Comment #133 - Posted by: Brian Y at August 8, 2010 6:10 PM

95lb squats
20lb dumbbells
6 rounds + 10 lunge + 7 burpee

Comment #134 - Posted by: em :) at August 8, 2010 6:12 PM

95 lb. back squat (10 lbs. below max of back squat), 30 lb. db, 3 or 4 rounds+7 bsp.+10 steps+ 3 burpees.

Comment #135 - Posted by: The Anaconda at August 8, 2010 6:13 PM

7 rounds. Last few rounds of lunges were pretty crappy.

Comment #136 - Posted by: sbennett at August 8, 2010 6:15 PM

5 ROUNDS - 155 LB. BACK SQUAT

Comment #137 - Posted by: SB at August 8, 2010 6:32 PM

subbed push ups with hand release for burpees, changes whole workout
9 rounds in 19m33s then done

Comment #138 - Posted by: Angelo at August 8, 2010 6:48 PM

5 complete rds + 7 squats

Comment #139 - Posted by: greg 6'3"/212/38 at August 8, 2010 6:49 PM

At home - AMRAP 20 min:
10 Burpees
15 ft rope climb, 1 ascent

10 rounds

Comment #140 - Posted by: B. Rhaly at August 8, 2010 6:57 PM

M/44/180

As Rx'd - 6 Rounds + 7 BSs

Comment #141 - Posted by: Alan at August 8, 2010 7:16 PM

M/25/173/67"

as Rx'd 8 rounds on the nose
good wod lunges on the way back from the burpees were fun! =)

Comment #142 - Posted by: Sam A at August 8, 2010 7:20 PM

6rds + 7squats +5steps--65lbs for squats and 15lbs dbell

Comment #143 - Posted by: afisher at August 8, 2010 7:25 PM

160 "lb" leg press machine, 30 lb db

7 rds + 7 press, 10 RH lunge steps, 4 burpees

@ Montbleu Casino Fitness room. Close on this one Kevin.

Comment #144 - Posted by: mas 53/155/m at August 8, 2010 7:34 PM

31 yom, 190 lbs


5 rounds

subbed 155 lb squat

Comment #145 - Posted by: Jeff Weltmer at August 8, 2010 7:51 PM

7 full rds rx'd. Used 44lb KB for overhead lunges. Did ALL Back Squats unbroken.

Rd times:
2:03 / 2:51 / 3:00 / 3:09 / 3:19 / 2:58 / 2:29

Had 11 seconds left after Rd 7. Should have done at least 1 back squat.

Comment #146 - Posted by: Smash (CIA CrossFit) at August 8, 2010 7:53 PM

scaled down to 135lbs BS and 30lbs Lunges

7 Rounds + 7squats

Comment #147 - Posted by: sev (M/19/6'1"/170) at August 8, 2010 8:02 PM

CFWU 1x15
garage
135#--5 rounds//1 pood
ran 1.2 miles

Comment #148 - Posted by: budd 51 59 170 cf3y at August 8, 2010 8:10 PM

as Rx'd

7 rds + 7 squats

26/m/5'10"/230

Comment #149 - Posted by: Stanfield at August 8, 2010 8:10 PM

Scaled up to 215 for the squats, since I had to use a smith machine. Lunges were 40 lbs. Fun little WOD 6rds + 7 squats

Comment #150 - Posted by: marcengine2 - m/45/190/73" at August 8, 2010 8:32 PM

6 rounds sub 20# DB for lunges.

Comment #151 - Posted by: Chris M/38 at August 8, 2010 8:49 PM

6 Rds Rx'd

Comment #152 - Posted by: Rago M/36/180 at August 8, 2010 9:24 PM

cfwu

6 rounds + 7 bs + rh owl + 5 burpees
as Rx'd.

Comment #153 - Posted by: Tim 33/5' 10/ 165 at August 8, 2010 10:47 PM

Day behind post as usual. Did the Sunday workout on Monday here in Japan as rx'd except did burpees onto a 24" box since there was no good point to jump up to.

5 rounds, 7 squats

190/28/m

Mike~

Comment #154 - Posted by: Mike at August 9, 2010 2:25 AM

subbed 400m run for the deadlifts because i had done deadlifts day b4.

i loved this workout
4 rounds.

Comment #155 - Posted by: angie at August 9, 2010 2:57 AM

22/male/ 177LBS England

Completed 10 rounds with 185LBS BS and 45LBS DB.
Currently doing my workouts in a regular gym so have to go at times when it's quiet so i can use all the equipment i need when i need it. Currently got a couple friends into it as well. Would love to come over and train hard at the gyms over there in america.

Comment #156 - Posted by: James at August 9, 2010 3:24 AM

6 rds, started with 135lb back squats and ended with 185 back squats

Comment #157 - Posted by: Pacers at August 9, 2010 3:33 AM

155#
35#

8 rds + 7 squats

Comment #158 - Posted by: KOA2 at August 9, 2010 4:17 AM

7 rounds + 5 squats

185 lb back squats
40 lb db walking lunges

Very tough, but I really enjoyed it.

Comment #159 - Posted by: Mik at August 9, 2010 4:32 AM

f/26/150/5'5"

one day late...

WOD, scaled to:
95lb for back squats
20lb for DOHWL

5 rounds in 20 mintues, exactly

AWESOME, HARD workout.

Comment #160 - Posted by: erin at August 9, 2010 5:28 AM

6 rounds + 7 backsquats as rxed.

legs are jello.

Comment #161 - Posted by: Dave W 26 5'7 180 at August 9, 2010 6:03 AM

could have used someone "coaching/yelling/motivating" me for this one.

subbed to 95# BS
20# KB overhead(due to instability in left shoulder, moved to unweighted after 2 rounds)

6 full rounds 20:38

Comment #162 - Posted by: bert 6'/41m/180 at August 9, 2010 6:17 AM

Bingo #28
I love the advice vs direction, especially in context of raising my children. I'm terrific at giving direction - need to offer advice. The beauty of Advice is that in reality, the one that gives advice has no ownership or call on the outcome of how that advice is used since it's aftern a pro-con representation. It's not a "victory" or "loss" as it would be when giving direction.

As for the score keeping, one thing that came to mind is who determines the scorekeeper has earned the right to keep score?

Comment #163 - Posted by: bill m/51/72"/207 at August 9, 2010 6:20 AM

Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

Scaled to
155# back squat
35# lunges

6 rounds + 7 squats & 2 lunges

Comment #164 - Posted by: tdhalls at August 9, 2010 6:30 AM

M/35/160
7 rds as rx'd

Comment #165 - Posted by: J. Galt at August 9, 2010 6:54 AM

5 rounds + 7 squats

Comment #166 - Posted by: TomO/43/M/200 at August 9, 2010 6:55 AM

Scaled to:
155 back squat
25 lb db
burpees touch bar overhead 1 foot

6 rounds plus 3 back squats

Comment #167 - Posted by: McKnighty m/32/5'5"/165 at August 9, 2010 7:04 AM

6 rounds.

Comment #168 - Posted by: Jdude at August 9, 2010 8:06 AM

5 rounds

(135 lb squat, 30 lb DB)

Comment #169 - Posted by: O Gillespie at August 9, 2010 8:11 AM

42/m/176cm/72kg

155 pound (70kg) Back squat
33 pound (15kg) dumbbell Overhead walking lunge

8 rounds

Comment #170 - Posted by: Memuc at August 9, 2010 8:14 AM

Completed almost 6 workouts just 5 walking lunges using L hand short of a full set and only sub was 170# bs

Comment #171 - Posted by: Cphil24/160/5'9" at August 9, 2010 8:19 AM

155lb back squat
1.5 pood Kettlebell lunge

6 rounds

Comment #172 - Posted by: do1 m/31/5'11"/160 at August 9, 2010 8:21 AM

30/M/228

7 rounds RX weight...not bad for the clydesdale!

Comment #173 - Posted by: Aaron Moeller at August 9, 2010 8:46 AM

4rds + 7 squats as RX coming off an L5 herniated disc 3 weeks ago. I wore a lifting belt circa 1970 as I this was the first time squatting since then. It's probably going to take me 30 minutes to get out of bed tomorrow but it's toitally worth how I feel right now.

Comment #174 - Posted by: Mark at August 9, 2010 8:46 AM

CFWU x 3,

#185 1st two rds, then #155
#45s
7 x Burpees

5 rds complete

Comment #175 - Posted by: F15E_WSO/48/6'/180 at August 9, 2010 8:47 AM

M/32/6'3"/200

Rx'd: 5+7Sq/10LHD Lunge/4B

Comment #176 - Posted by: Ben S at August 9, 2010 9:04 AM

M/32/68"/182

6 rds as Rx'd; was done at 18:30 w/ nothing left in the tank. Awesome WOD!

Comment #177 - Posted by: Andy B at August 9, 2010 9:27 AM

M/40/5'7"/152

8 rds as Rx'd; WOW, best wod Yet.

Comment #178 - Posted by: chris pennington at August 9, 2010 9:30 AM

m/41/6'0"/193

5 rounds

Comment #179 - Posted by: Jeff H at August 9, 2010 9:40 AM

6 Rounds

Comment #180 - Posted by: dsm19 / 31 / 6'0 / 210 at August 9, 2010 9:57 AM

125# bs
30# db
6 +15

Comment #181 - Posted by: Sue Ady at August 9, 2010 9:58 AM

5 rd.s. I'm disappointed with my effort but loved the WOD.

Comment #182 - Posted by: Matt Johnson (m/30/6'3"/210) at August 9, 2010 10:28 AM

80kg Squat
10kg Overhead lunges

5 rounds plus 6 squats
Next time heavier on the lunges

Comment #183 - Posted by: The Ostridge at August 9, 2010 10:35 AM

185# squats
40 # dumbells
7 rnds.

Comment #184 - Posted by: jef at August 9, 2010 10:44 AM

M/6'3/190/30

Weights as Rxd.

5 rds + 7 squats. Then completed 6th round for good measure. Great WoD, already feeling it in the quads.

Comment #185 - Posted by: Eric B at August 9, 2010 10:47 AM

m/41/152 5'11''

LOVE this WOD. Went into it with all positives.

Scaled it down to concentrate on Perfect Reps -

150 Squats, 35lb Dumbbells

8 Full Rounds.


Finding that sometimes taking off the weight and paying super strict attention to my form is really improving my overall CrossFit practice.

Thanks to Danielle from CF Santa Cruz for being such a great motivator...might see you again on my "Fall Canada to San Diego CF Roadtrip #2".

Comment #186 - Posted by: Alan B at August 9, 2010 10:52 AM

As Rx'd - 5 rounds + 7 squats, 10 lunges, 6 burpees.

Comment #187 - Posted by: Michael m/47/5'9"/175/MI survivor at August 9, 2010 10:58 AM

As rx'd, 8 rounds + 7 squats.

Tough one - legs are shot. Paced this out, with each exercise taking ~30 seconds, followed by about 30 seconds of rest for 2:30 per round. The 30 seconds of rest seemed like too much in rounds 1 and 2, but were gone in the blink of an eye in rounds 6 and 7. Hard to say what was the hardest. Normally it would be burpees, but sets of 7 seemed bearable. Walking lunges were challenging for balance, and legs were gone in later rounds. Back squats started off easy but were tough by the end.

Comment #188 - Posted by: Mel/37m/5'10"/175 at August 9, 2010 11:10 AM

Great quote from a great female computer scientist and naval commander.

Comment #189 - Posted by: Pat O' at August 9, 2010 11:44 AM

Jeff @ 2.0
30 min AMRAP
400m run
185# BS x 7
10 OHL right arm 45#
7 burpees
10 OHL left arm 45#
7 rounds

Comment #190 - Posted by: Jeff & Charity @ CF Snohomish at August 9, 2010 11:50 AM

f/40/175/5'11"

Just came back from holidays where I did very little at a cottage on the lake. I arrived there feeling old and sore everywhere... especially in the shoulders and wrists. I arrived home feeling the same... very sore.

Now that I have two workouts under my belt, I feel much better.

I scaled this one.

7 back squats with 95# (we just bought a rack!!)
10 walking lunges with 12# (shoulder felt no worse for wear)
7 burpees just to plank to protect shoulder and a jump over a parallette
10 walking lunges with 12# other hand.

8 rounds, 10 walking lunges right hand, 1 burpee

It felt so nice to do back squats again.

Comment #191 - Posted by: JuliePlatt at August 9, 2010 11:55 AM

5 rounds + 7 squats

Comment #192 - Posted by: albino at August 9, 2010 11:58 AM

Rx'd - 5rnds + 7sq + 10 OHL Right arm + 3 burpees.

Comment #193 - Posted by: Darcy M/32/5'10"/175 at August 9, 2010 12:11 PM

8 rounds

I wanted more rounds before, and I wanted to get more after, but during... well that felt like enough.

Comment #194 - Posted by: Hossink M/39/5'8"/160 at August 9, 2010 12:18 PM

M/64/194-Wasrmup- 1 hour Tae-Bo with my class, then-Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
35 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
35 pound dumbbell Overhead walking lunge, 10 steps (left hand)
3 Rounds

Comment #195 - Posted by: peejay2 at August 9, 2010 12:39 PM

3rds cfwu

AMRAP 20 mintues
subbed:
165 Back squat, 7 reps
40# overhead walking lunges 10 steps (right hand)
7 burpees
40# overhead walking lunges 10 steps (left hand)

6 rounds...legs were shaking after this one

Comment #196 - Posted by: NUcf m/24/5'8"/155 at August 9, 2010 12:46 PM

5 rounds with 45 # bar instead of dumbell

Comment #197 - Posted by: Allie 26.2 at August 9, 2010 12:51 PM

7 rounds plus 7 squats, as RX'ed in 20 min.

Comment #198 - Posted by: Torrey (m/38/185) at August 9, 2010 12:56 PM

M/65/160
RX'd 6 rds 7 squats

Comment #199 - Posted by: jamesTQ at August 9, 2010 1:14 PM

as rx'd:

7 rounds complete

Comment #200 - Posted by: Ken Mitchell at August 9, 2010 1:27 PM

32/m/160/65
6 rounds as rx'd
still sick....

Comment #201 - Posted by: ac at August 9, 2010 2:19 PM

32/M/190

As rx'd 6 rounds + the squats + L arm lunges

Comment #202 - Posted by: john g at August 9, 2010 2:21 PM

as rx'd

5 rounds

legs are toast

Comment #203 - Posted by: mikeyb m/49/178 at August 9, 2010 2:41 PM

as rx'd
6 rounds...struggled holding the weight with my left arm

Comment #204 - Posted by: jay at August 9, 2010 3:15 PM

m/39/76/210

4 rds as rx'd

Done in basement, really pressed for space so I lost a lot of time turning on the lunges.

Comment #205 - Posted by: Chas at August 9, 2010 3:16 PM

9 rds + 7 burpees

Comment #206 - Posted by: Steven Bunches at August 9, 2010 3:29 PM

M/41/185

As rx'd: 4 rounds plus 7 squats.

That was a good shocker after a week's vacation at the cottage. Felt almost every beer - as well as the plate of poutine - during this wod.

More better faster

Comment #207 - Posted by: Marty at August 9, 2010 3:37 PM

9 rounds + 7 squats Rx

Comment #208 - Posted by: bulldog at August 9, 2010 3:54 PM

5 rds and up to completed burpees

Comment #209 - Posted by: j305 at August 9, 2010 4:02 PM

M/25/158 GregAWU

As rx'd - 6 rounds + 7 squats + 10 lunges + 5 burpees

Comment #210 - Posted by: Y. Zhou at August 9, 2010 4:03 PM

5 rds + burpees

Comment #211 - Posted by: jb305 at August 9, 2010 4:03 PM


10 rounds complete as RX'd

Comment #212 - Posted by: Jary Jackson at August 9, 2010 4:05 PM

Day late but did it.

As Rx'd except 35lb kettle ball

Rounds = 5 even

Comment #213 - Posted by: Tank at August 9, 2010 4:28 PM

185 Back Squats
35 lb dumbbell lunges

7 rounds even

M/32/5'10/175

Comment #214 - Posted by: Thomas at August 9, 2010 4:31 PM

Scaled to 33lb for OH DBs, otherwise as rx'd.

4 rounds + 7 squats + 10 OHDB lunges (5 RH and 5 LH)

[4 + 7 + 10]

Comment #215 - Posted by: JonK at August 9, 2010 4:37 PM

M/33/142lbs/5'5"

155lbs for back squats

7 rounds + 7 squats

Comment #216 - Posted by: Brandon Burritt at August 9, 2010 4:49 PM

5 Rounds and 7 back squats.

M/28/5'10/200

Comment #217 - Posted by: Glen at August 9, 2010 6:03 PM

WU: dynamic stretching, 200m run, CFWUx2, BWUx2

Push press 1RM - worked up to 195 (PR)

WOD as rx'd - 7 rounds + 7 squats

Cooldown: static stretch, focusing on hip flexors and quads

Comment #218 - Posted by: Brian m/20/6'3"/225 at August 9, 2010 6:20 PM

cfwu 3rds 15reps
back extensions
situps
squats
pushups

as Rx'd (lunges could have been deeper)
5rds

Comment #219 - Posted by: Mike Farrell 58 5'10" 210 at August 9, 2010 6:24 PM

Scaled to "The Porch" but did too many squats (10 vs 7... oops)

Complete as many rounds as possible in 20 minutes of:
155 pound Back squat, 10 reps
35 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
35 pound dumbbell Overhead walking lunge, 10 steps (left hand)

5 rounds + 10 BS and 10 walking lunges (right)

Comment #220 - Posted by: coyo at August 9, 2010 6:49 PM

m/38/165
7 round + 7 sqt as rxd.

Comment #221 - Posted by: sd at August 9, 2010 6:55 PM

32yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Back squat 45lbs x 5-5 95lbs x 5 135lbs x 5 155lbs x 3 185lbs x 2

4 rounds + 7 back squats
30lb dumbbell overhead walking lunges
Foam roll after

Comment #222 - Posted by: Sesoku at August 9, 2010 7:05 PM

Not sure if I'll make this one up. Did a team WOD today to celebrate Charlie's b'day and Andy going back home. 2 person team completes:
50xburpee
farmer's walk 24kg LH/RH
100x Squat box jump 20"
100x 16# ball slam
100x Pullups
100x Wall Ball 10#
450m 16kg KB carry
100x Situp

27:34

then did MU's with 20# vest:
1 strict+ 2 kipping x 3sets

Benchx7:135-185-205-225

abs still wrecked from T2B+GHD's the other day!

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

Comment #223 - Posted by: brian p at August 9, 2010 7:18 PM

7 rounds plus 2 squats

as rx'd

Comment #224 - Posted by: Marky Mark at August 9, 2010 7:33 PM

m/42/200/5'11"

WU
row 500

Complete as many rounds as possible in 20 minutes of:
133 pound Back squat, 7 reps
20 pound dumbbell/kb Overhead walking lunge, 10 steps (right hand)
7 Burpees
20 pound dumbbell/kb Overhead walking lunge, 10 steps (left hand)
5+7 burpee
2:50, 6:10, 9:56, 13:20, 17:08,20:00


Balance was an big issue with the lunges. Switched to 20# kb after round t as I was running to stuff on ceiling, Picked intentioally small weight, and it was good I did as I couldn't have gone any higher. Any WOD where burpees are the easy part sucks..

Comment #225 - Posted by: slowweak at August 9, 2010 7:53 PM

6rds + 7 squats

Comment #226 - Posted by: johnmc at August 9, 2010 8:04 PM

Scaled 155# Back Squat.

7 rounds + 3 Back Squats.

Comment #227 - Posted by: Josiah Ertz at August 9, 2010 8:47 PM

5 rounds + 7 back squat as rx'd

Comment #228 - Posted by: ScottH 42/6'2"/195 at August 9, 2010 10:20 PM

CFBD 07/27/10 45/M/6-2/255

As Rx'ed on 100809

3 rnds in 18:24, then had soreness in left knee area...stopped.

Comment #229 - Posted by: CFF at August 10, 2010 3:56 AM

6 rounds w 1'41" to spare
Legs are shot
Souch for my 30 mile ride I planned

Comment #230 - Posted by: J Napoli at August 10, 2010 4:43 AM

25# walking overhead dumbbell lunges

5 rds in 15:28

Comment #231 - Posted by: Bells 37/6"1"/195 at August 10, 2010 4:47 AM

Rx'd

8 rounds. 7 bs

Comment #232 - Posted by: amped 36/M/195/6' at August 10, 2010 4:52 AM

45# Barbell ohwl
One foot jump to end Burpee
Otherwise as rx'd:
5 rounds + 4 Back Squats

Comment #233 - Posted by: Espinosa m/25/5'11"/165 at August 10, 2010 5:38 AM

225 squat everything else rxed.

5 rd even

Comment #234 - Posted by: jett at August 10, 2010 6:07 AM

32/m/5'10"/210

Used 1 pood kettlebell for overhead lunges. Everything else as rx'd.

5 rounds + RH Overhead lunges + 7 burpees

Comment #235 - Posted by: D Craig at August 10, 2010 6:09 AM

As RX'd, 6 rounds.

Comment #236 - Posted by: J.Koha at August 10, 2010 6:51 AM

5 sets plus 3 squats

did the squats all the way down to the black box...been practicing that lately

Comment #237 - Posted by: Cleveland at August 10, 2010 7:13 AM

08/09

3 plus sqts + 4 right hand

Problem lunging w/ rt knee down. On left held to shldr.

Comment #238 - Posted by: tommykrackcorn at August 10, 2010 7:29 AM

95lbs, 30lbs, 4 rds plus 7 squats in 19:21

Comment #239 - Posted by: RussA at August 10, 2010 7:45 AM

as rx'd: 7 rounds

Comment #240 - Posted by: Kevin - M/190/6'/38 at August 10, 2010 7:45 AM

Paul: 7 Rounds plus 8 lefthand lunges
Jen: 7 Rounds plus 4 lefthand lunges (125lbs, 30lbs)
Harold: 6 Rounds plus 3 lefthand lunges
Gunnar: 6 Rounds plus all burpees
Eric: 6 Rounds plus 3 squats (40lbs db)
Chris: 5 Rounds (40lb db)
Krystin: 5 Rounds plus 5 lefthand lunges (75lbs 2 rounds, 65lbs 2 rounds, 20lb db)
Marianne: 4 Rounds plus burpees (35lb squat, walking lunges)

Comment #241 - Posted by: jenniferg at August 10, 2010 7:46 AM

40# DB
otherwise as rx'd

5 Full+10 Rt hand lunges + 7 Burpees + 7 Lt hand lunges

Comment #242 - Posted by: ferb44 at August 10, 2010 9:31 AM

Made up on 8/9.

2nd WoD. Did the SQT first, rested 15, then this one.

Almost as rx'd (no 45# db, had to use a 40).

6 rds, plus 4 squats. Brutal.

Comment #243 - Posted by: Dale_Saran at August 10, 2010 10:25 AM

28/F/5'3"/115#

7Rounds+5BS
BS @ 135lbs, 35#DB

Comment #244 - Posted by: Shanna Duvall at August 10, 2010 11:56 AM

M/50/153/1-1-06

Scaled to 135#/25#

6 rounds even at 19:30

Comment #245 - Posted by: bingo at August 10, 2010 12:12 PM

Subbed 35lbs and 175lb BS

4 rds

Comment #246 - Posted by: Wayne at August 10, 2010 12:19 PM

35# DBs, 135# Squat

7 rounds.

Comment #247 - Posted by: JMD m/31/184/6'1" at August 10, 2010 12:37 PM

m/41/169/5'9"

As rx'd:

6 rounds

Comment #248 - Posted by: Richie D. at August 10, 2010 12:39 PM

6rnds + sqts.

Comment #249 - Posted by: Steeliekid 42 67" 175# at August 10, 2010 2:24 PM

3 rounds as rxd

Comment #250 - Posted by: tom at August 10, 2010 2:52 PM

scaled squats to 135, rest as rx'd

5 rounds + 7 squats

Comment #251 - Posted by: Eamon at August 10, 2010 3:10 PM

first round as rx'd,
then another three rounds with:
155 lbs back squat
35 lbs dumbbell

Comment #252 - Posted by: Brock at August 10, 2010 3:33 PM

Did this workout on Tuesday, 8/10/10. Could not do a workout yesterday due to being too tired following the weekend.
Scaled to:
Complete as many rounds as possible in 20 minutes:
155 lb. backsquat, 7 reps
35 lb. overhead walking lunge, 10 steps, right hand
7 burpees
35 lb. overhead walking lunch, 10 steps, left hand

I finished 4 and 3/4 (missing the last set of lunges) in 20 minutes. I completed 5 full rounds in 21:00 minutes.
My hamstrings are still sore from the workout with good mornings and box jumps we did last week. I can tell I'm getting stronger: the squats felt lighter than what I thought they would be and I was able to push through without stopping on most of the burpee sets.

Comment #253 - Posted by: RJB7 at August 10, 2010 4:42 PM

6 rounds+7 Squats

No dumbells, sub 45# rubber plate for lunges

Comment #254 - Posted by: Travis Reese 24/m/170 at August 10, 2010 4:58 PM

6 rnds + 7 squats

no dumbells, sub 45# rubber plate for lunges

Comment #255 - Posted by: Travis Reese 24/m/170 at August 10, 2010 5:00 PM

3 rounds as rxed

Comment #256 - Posted by: tom at August 10, 2010 6:00 PM

EJ
M/37/168
7 ROUNDS IN 21:00
FINISHED 6 ROUNDS PLUS SQTS, LUNGES, AND 5 BURPEES IN 20 MINS. BUT DIDNT WANT TO QUIT MID ROUND
EJ

Comment #257 - Posted by: EJ at August 10, 2010 6:41 PM

135 lb squats, 35 lb overhead stationary lunges.
4 rounds + 7 squats

Comment #258 - Posted by: David Burns at August 10, 2010 6:54 PM

Subd 35 lbs due to shoulder nursing. 5 rounds + squats.

Comment #259 - Posted by: Xman at August 10, 2010 6:59 PM

Subd 35 lbs due to shoulder nursing. 5 rounds + squats.

Comment #260 - Posted by: Xman at August 10, 2010 6:59 PM

24/m/165lbs/70"

as RXd

6 rounds and 3 back squats

Comment #261 - Posted by: Eric-Clint, Texas at August 10, 2010 7:29 PM

M/25/5'9"/170

I couldnt make it to the gym today, so made up a WOD at home.

3 rounds for time of:
21 sandbag push press 70#
18 1.5 pood KBS
15 ring dips
12 sandbag ground to shoulder 70#
9 burpee truck tail gate jumps (30in from curb to tailgate)

Time: 18:12

That worked out good, I didnt have much idea how bad that would suck, haha. That was better than trying to replicate the mainsite WOD with my equipment, it turned out better to just program for myself if I cant make to the gym. Soon though, I will have more equipment.

I have a rouge burner bar (getting it soon for my b-day)
2 45 and 25 bumpers
abmat
rings
sand bag shell w/ 2 35# filler bags
door frame pull up bar
1.5 pood kettlebell
jump rope
Next a squat rack and more weight

DO WORK!!!

Comment #262 - Posted by: BlackCatX-Fit at August 10, 2010 7:35 PM

Where is my post???

Comment #263 - Posted by: BlackCatX-Fit at August 10, 2010 7:56 PM

age 20 bw 170

8 rounds + 7 + 6

as rx'd. brutal

Comment #264 - Posted by: Chris S at August 10, 2010 8:06 PM

M/25/5'9"/170

I couldnt make it to the gym today so I did...

3 RFT of:
21 sandbag push press 70#
18 1.5 pood KBS
15 ring dips
12 SB ground to shoulder 70#
9 burpee truck tailgate jumps (30 in from curb to tailgat)

Time: 18:12

That worked out good and I had no idea how bad this would suck. This WOD worked out better than trying to replicate the mainsite WOD with my limited equipment. For now on if I cant make it to the gym or untill I get more stuff I will just program a WOD for myself, although I wish I could have done this. Soon though I will have more tools to work with.

I have a rouge burner bar (getting it soon for my b-day)
2 45 and 25# bumper plates
abmat
sandbag shell w/ 2 35# filler bags
1.5 pood kettlebell
door frame pull up bar
jump rope
rings
homemade med ball @ 25#s
Next is a squat rack and more weight

DO WORK!!!

Comment #265 - Posted by: BlackCatX-Fit at August 10, 2010 8:23 PM

23 / M / 5'9" / 137lbs

95lb back squats and a 25lb dumbbell.

6 rounds + 7 squats + 9 lunges (right hand)

Oh my. I could barely walk out of the weight room to the showers after this. I probably should have used a heavier dumbbell; this Y has some at 27.5lbs, which would have been about perfect for me.

Comment #266 - Posted by: BC at August 10, 2010 9:01 PM

7 rds + 2 squats
sub'd 135# squat

Comment #267 - Posted by: cja at August 10, 2010 9:07 PM

165# Squat, 40# dumbbell.

5 rounds

Comment #268 - Posted by: Sting m/45/160/69" at August 11, 2010 2:46 AM

Joined CrossFit Camp Eggers. I completed 9 rounds.

135 lbs squat and 35 lbs dumbbell.

Comment #269 - Posted by: SFC MICHAEL JONES at August 11, 2010 3:47 AM

all day in merrillville..
then
4 rounds
7 155# squats
20 steps (20 lb dumbell) lunges
7 burpees...
7:58
then
50 Sits
50 Push-Ups
12:00 Min X trainer

Comment #270 - Posted by: dyagg at August 11, 2010 6:01 AM

Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps SUB 155 pound
45 pound dumbbell Overhead walking lunge, 10 steps (right hand) SUB 20 pound
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand) SUB 20 pound

5 + 6 Back squats

Comment #271 - Posted by: Louis Herrera Jr. at August 11, 2010 6:04 AM

As Rx'd : 6 Rounds

Comment #272 - Posted by: bubbles at August 11, 2010 8:23 AM

Backing to exercises after 3 weeks out, because I was travelling.

Think I'm not sooo bad, but I must increase my performance in order to get really strong. I'll do this in the next months.

So, Pack it with a little Puppy attitude.
Do 15 minutes feeling really bad, but with the prescribed weights and reps.
So, it was 5 rounds and 2 squats

Comment #273 - Posted by: João Oliveira at August 11, 2010 9:17 AM

Scaled with 30lb dumbell
Walking lunges broken into 2 sets of 5 on each arm due to limited space

5 rounds done in just under 19 minutes
then waited for the clock to run to 20min and then did one more round which ended at just over 23 min.

Comment #274 - Posted by: clark at August 11, 2010 10:37 AM

m/53/155
scaled 135lb sqt, 7 reps on lunges, 5 3/4 rounds

Comment #275 - Posted by: Roger at August 11, 2010 10:47 AM

correction to above, 35 lbs on lunges

Comment #276 - Posted by: Roger at August 11, 2010 10:49 AM

60kg BS, 17.5kg dumbbells.

Jack - 7 rounds in 21:16
Ravi - 6 rounds
Russ - 6 rounds

Comment #277 - Posted by: Jack - THFC at August 11, 2010 10:49 AM

as rx'd

6 rounds + 2 squats

Comment #278 - Posted by: michel van grinsven at August 11, 2010 1:07 PM

NA: 6 rounds + 1 squat (135lb back squat, 35lb lunges, and rest as rx'd)

KA: 5 rounds + into 4 burpees (35lbs back squat, 10lb lunges, and rest as rx'd)

MR: 5 rounds + into 5 lh lunges (45lb back squat, 10lb lunges, and rest as rx'd)

MS: 3 rounds (25 air squats in place of back squats, 8lb lunges, and rest as rx'd)

Comment #279 - Posted by: nagui at August 11, 2010 1:09 PM

AMRAP in 15 mins
back squat (guys: 95# girls: 65#)
ov lunges: (guys: 20# kb girls: 10# kb)

Renee: 5 rounds + 7 + 2
Abby: 5 rounds + 7 + 10
VB: 5 rounds (75# squat/15# kb)
Frank: 6 rounds + 5 (35/10)
Colleen: 7 rounds + 3
Mrs Hermes: 4 rounds + 7 + 3 (35# box squat/5# dumbell)
Kenz: 7 rounds + 7 + 10 + 3
Emma: 7 rounds + 2
Max: 5 rounds + 7 + 10 + 7 + 1
Alex: 6 rounds + 7
Meghan: 6 rounds + 7 + 10 + 2 *rom issues on squat
Amanda: 6 rounds + 7 + 6
Kristin: 6 rounds + 7 + 10 + 1
Tara: 6 rounds + 2 (75# back squat)
Wick: 5 rounds + 7 + 6
Ross: 6 rounds

Comment #280 - Posted by: BFCC at August 11, 2010 1:58 PM

As Rx'd.
5 rounds + 3 back squats


"Mrs. Wobbly"
Scaled to 115# back squat and 20# dumbbell
7 rounds + 7 back squats

Comment #281 - Posted by: Miyagi 30/m/164.2# at August 11, 2010 6:00 PM

Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
40 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
40 pound dumbbell Overhead walking lunge, 10 steps (left hand)

5 Rounds

Comment #282 - Posted by: jeff gebbie at August 11, 2010 6:19 PM

5 rounds + squats

Comment #283 - Posted by: Rosy in Atl at August 11, 2010 6:58 PM

5 rounds plus 3 squats...been trying to work on my depth on the squats...did these as rx'd all the way down to the black box

Comment #284 - Posted by: Cleveland at August 11, 2010 8:07 PM

5 rounds + 7 squats
40# dumbell OH lunge

Comment #285 - Posted by: lk at August 11, 2010 8:46 PM

Did this with 70Kg and 15Kg and with toe to bar(rings) instead of burpees.

Dan 6 rounds 7 squats
James 4 rounds 7 squats.

Comment #286 - Posted by: Optimistic Dan at August 12, 2010 1:05 AM

CF novice

My gym was packed so I substituted the 45 DB with 95lb bar (both hands).

2x 185, 95, Burpee
2x 185, 85, Burpee
+ 185 squat

Lunges completely destroyed me :)

Comment #287 - Posted by: Seth at August 12, 2010 5:20 AM

Sub'd 1pd KB for DB OHL: 6 rounds

Comment #288 - Posted by: Mike Honcho M/31/5'10"/175 at August 12, 2010 5:50 AM

4;59

Comment #289 - Posted by: Repto M/40/5'11''/225 at August 12, 2010 6:15 AM

7 rounds + 7 Burpees (135# Box Squat, 30# DB)

Comment #290 - Posted by: degan m/22/70''/160 at August 12, 2010 11:56 AM

as rx'd 6 rounds

Comment #291 - Posted by: Chris M/37/6'2/195 at August 12, 2010 12:45 PM

m/170/21
4 rounds

Comment #292 - Posted by: EP at August 12, 2010 2:39 PM

M/24/185
3 AND 10 LEFT HAND OHL

Comment #293 - Posted by: DICK at August 12, 2010 2:47 PM

M/24/185
3 10 LEFT OHL

Comment #294 - Posted by: DICK at August 12, 2010 2:49 PM

as rx'd

5 rds.
+ 7 back squat
+ 10 right hand oh db lunge
+ 7 burpees

Comment #295 - Posted by: al deezy 33/m/155 at August 12, 2010 3:45 PM

scaled to 160# bs

6 rnds + 3 bs

ouch... dem lunges hurt

Comment #296 - Posted by: illis m/29/160/5'10 at August 12, 2010 4:20 PM

6 Rounds (Almost 7)
Plus Squats, Overhead Lunges & Burpees

The Porch
Complete as many rounds as possible in 20 minutes of:
70kg Back squat, 7 reps
15kg dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
15kg dumbbell Overhead walking lunge, 10 steps (left hand)

Comment #297 - Posted by: JT at August 12, 2010 4:25 PM

5 rounds + 1 burpee

Comment #298 - Posted by: Kyle A. at August 12, 2010 4:43 PM

5 rounds + 7 back squats

Comment #299 - Posted by: Jon M 22/6'2/205 at August 12, 2010 4:44 PM

155lb squat 35lb for lunges
5 rds in 19min. Thought about doing 7 more squats for the last minute

Comment #300 - Posted by: ecp2 at August 12, 2010 5:18 PM

used an extra 21 seconds to finish up round 7

Comment #301 - Posted by: KB 24/5'10/195 at August 12, 2010 6:18 PM

135# squats
30# db (used a 25# db by accident for at least one set of 10)

7 rounds in 20:02

No broken sets so maybe could have gone up in weight a bit. But I was totally spent afterwards.

Comment #302 - Posted by: Nashville Steve 42m/6'4"/208 at August 12, 2010 8:31 PM

5 rounds + 1 burpees

Comment #303 - Posted by: Kyle A. at August 12, 2010 9:55 PM

@ the sweatbox
as rx'd

5 rds
great wod

Comment #304 - Posted by: nizam_r/145#/28 at August 13, 2010 4:32 AM

135 lb. squat
30 lb. dumbell

6 rounds + 7 squats (7 rounds - 22:30)

everything unbroken

Comment #305 - Posted by: cbecker at August 13, 2010 5:15 AM

Complete as many rounds as possible in 20 minutes of:
65# pound Back squat, 10 reps
10 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees with kneeling pushups
10 pound dumbbell Overhead walking lunge, 10 steps (left hand)

4 rds + 10 sq + 10 R arm lunges + 3 burpees

Comment #306 - Posted by: Jill K at August 13, 2010 5:29 AM

Complete as many rounds as possible in 20 minutes of:
65# pound Back squat, 10 reps
10 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees with kneeling pushups
10 pound dumbbell Overhead walking lunge, 10 steps (left hand)

6 rds + 10 sq + 10 R arm lunges + 3 burpees

Comment #307 - Posted by: Tami B at August 13, 2010 5:29 AM

As rx'd

7 Rounds + 3 Squats.

Can't feel my legs.

Comment #308 - Posted by: Jon/M/28/5'9/155 at August 13, 2010 5:54 AM

6 rounds + 7 squats
135lbs squat

Comment #309 - Posted by: David Winsinger at August 13, 2010 7:29 AM

10 lunges short of 5 rounds

Comment #310 - Posted by: Smithy/m/50/5'10"/166 at August 13, 2010 8:15 AM

Missed

Comment #311 - Posted by: Bphantom at August 13, 2010 8:42 AM

8 rnds

Comment #312 - Posted by: JDisch at August 13, 2010 10:09 AM

M 36/5'10"/170

35# DB

6 rds

Comment #313 - Posted by: Rholl at August 13, 2010 12:03 PM

31 yom, 190 lbs


5 rounds as rx'd

Comment #314 - Posted by: Jeff Weltmer at August 13, 2010 12:07 PM

rx'd: 7 rounds

Comment #315 - Posted by: MikeyPaul/m/28/170/5'8" at August 13, 2010 7:58 PM

5 rounds + 1 squat

Comment #316 - Posted by: Edwin 27/M/68"/170 at August 13, 2010 10:26 PM

as rx'd
5 rounds + 7 squats + 10 lunges + 2 burpees

Comment #317 - Posted by: Dave Woods (m/20/6'1"/190) at August 14, 2010 7:34 AM

8 rounds + squats/RH lunges and 2 burpees

Lost count so not sure if it was 8 or 9 rounds!

Comment #318 - Posted by: Munk at August 14, 2010 7:35 AM

AMRAP in 20 min-

7 B.S. 185#
10 OH walking lunges RT, 30# D.B.
7 Burpees
10 OH walking lunges LT, 30# D.B.

COMPLETED 6 rounds (+7+10+7)

* completed the 7th round after alloted time...

Comment #319 - Posted by: MarcusG 5'9" 170 at August 15, 2010 6:09 AM

M54yo 234

35# Kb

4 rounds

Comment #320 - Posted by: do_b330 at August 15, 2010 10:43 AM

M54yo
35lb Kb
4 rounds even

Comment #321 - Posted by: do_b330 at August 15, 2010 10:50 AM

6 rounds; did 10 back squats per round by mistake and only had 40lbs dumbells. Left arm is definitely weaker...

Comment #322 - Posted by: Nate m/38/6'/175 at August 15, 2010 12:35 PM

35 yom 195 lbs.
Day after cheat day.

5 rounds even. Squats felt strong. Used 44 lb kettlebell.

Comment #323 - Posted by: kgw at August 15, 2010 1:04 PM

m/22/185

7 rounds + 8 squats

As rx'd

Comment #324 - Posted by: ttegj at August 15, 2010 3:25 PM

as rx'd

five rounds + back squats + lunges (left arm)

Comment #325 - Posted by: ccfeldt at August 16, 2010 12:53 AM

50k back squat -i dont have a cage so safety first!
O/H dumbell lunge with 17k dumbell

5 rounds plus 7 Back squats and right hand o/h DB lunge

Comment #326 - Posted by: BarryT at August 16, 2010 3:53 AM

Forgot: I scaled the weight to 65%

Comment #327 - Posted by: Darius m/22yrs/173cm/77kg at August 16, 2010 6:35 AM

M/32/5'9"/155

Subbed 95lbs bar squats and 27.5lbs dumbell for the overhead lunges.

7 rounds

Comment #328 - Posted by: Antun Karlovac at August 16, 2010 7:53 AM

Complete as many rounds as possible in 20 minutes of:
55 pound Back squat, 10reps
10 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Smith Burpees
7 smith pushups on 3rd peg
10 pound dumbbell Overhead walking lunge, 10 steps (left hand)

Comment #329 - Posted by: Susan M at August 16, 2010 3:09 PM

8 RDs(two days ago and my legs are more sore than ever.)

Comment #330 - Posted by: Ryan at August 16, 2010 9:46 PM

m/22/185

rx'd

7 rounds + 7 back squats

Comment #331 - Posted by: harry at August 17, 2010 8:16 AM

5 rounds, 7 squats, 10 OH Lunges (left). Ouch. 155# and 35#.

Comment #332 - Posted by: JonNYC - 41/M/170/5'11" xfit since 6/08 at August 17, 2010 9:31 AM

amrap 20:00

07 185lb back squat
10 lunge, 45lb dumbbell overhead right arm
07 burpee
10 lunge, 45lb dumbbell overhead left arm

unbroken, but many pauses. glutes = super spasm

6 rounds 08/16/2010 (+7 back squat)

Comment #333 - Posted by: johnathon in seattle 29/5'8/153 at August 17, 2010 9:43 AM

M/33/5'4"/141lbs
Subbed 155lbs for squats
7 rounds + 7 squats

Comment #334 - Posted by: Matthew Burritt at August 17, 2010 4:19 PM

4 rounds

Comment #335 - Posted by: Adam B | 38m | 6'1" 210 lbs at August 18, 2010 7:17 AM

7 rounds + 8 squats. 115lb squats, 25 lb DB OH lunges. What an ass kicker...

Comment #336 - Posted by: blaine vigilante at August 18, 2010 10:48 AM

M/ 36/ 132 lbs/5'-6"
As Rx 6 complete rounds in a few seconds over the 20 minutes.
GREAT WOD. This one was hardest on the walking lunges for me. Really hit the legs hard. I was feeling it in my core towards the end with the walking lunges. I RARELY do back squats, and they felt good.. no belt at all.

Comment #337 - Posted by: Anton at August 19, 2010 6:18 AM

damn that was tough...
did 5 rounds as rx'd in 15 mins. I have rapelling all day tomorrow and warrior dash on saturday so decided to stop at 5 rounds regardless of time. I would have finished with 7 rounds give or take a few reps. Legs were smoked.

Comment #338 - Posted by: scubasteve 38 170 at August 19, 2010 6:41 AM

subbed 30lb db

7 rounds + 7 + 10 (PR)

Comment #339 - Posted by: smithwick's at August 19, 2010 1:46 PM

on 8/19 completed 4 rounds Rx'd in 12:38 and them legs started cramping. I'm a puss. 50 ab mat buy-out.

Comment #340 - Posted by: Josh at August 19, 2010 4:05 PM

Subbed #135 front squat and 1 pood KB.

5 rounds + 7 squats

Comment #341 - Posted by: gmp at August 20, 2010 5:35 AM

8rds

Comment #342 - Posted by: shawn tegan at August 20, 2010 8:19 AM

as rx'd: 6 rounds plus squats and 6 steps on first set of lunges in 7th round...classic

Comment #343 - Posted by: MoGreene at August 20, 2010 2:20 PM

m/36/5'9/177
CFWU-3. Reg. Superman. Burgener. Row 500m.
6 rounds + 7 back squats.
Disapp overall. Started to get hang of arm position on overhead lunge last couple of rounds. Keep weight in correct plane. Guy took my 45, so had to get 50 for last set on 6 round. Took a bit of time. BS & burpees not bad. Used Vibrams for first time today.

Comment #344 - Posted by: jrm at August 21, 2010 7:16 PM

crossfit.
135 pound back squat. 35 pound dumbbell.

5 rounds plus back squats.

Comment #345 - Posted by: dandny at August 22, 2010 9:48 AM

5 rounds in 21:00 with 40 pound dumbell all over a crowded gym. cant wait to have my own set up.

Comment #346 - Posted by: jordan at August 22, 2010 4:12 PM

M/35/5'10"/196

As Rx'D - Did on Thursday 08/24/2010

7 rounds + 7 squats.

Comment #347 - Posted by: bs2103 at August 24, 2010 9:54 AM

50/m/190

As Rx'd. 5 rounds with a minute left but no air/energy left for a squat or two.

Comment #348 - Posted by: denob at August 24, 2010 3:26 PM

24.m.136.65"

as rx'd
5rds + 4BS(PR)

Comment #349 - Posted by: Francis Vu Nguyen at August 26, 2010 9:47 PM

7 reps 90lb Back Squat
40lb one arm ovrhead lunges Right Arm (10 steps)
7 full Burpees
40lb one arm ovrhead lunges Left Arm (10 steps)

4 rounds 20 min

m/30/172

Comment #350 - Posted by: joe138 at September 3, 2010 1:37 PM

M/5'10/160/26

Scaled:

135 Squat
32.5 dumbell

6 rounds + 6 burpees

Comment #351 - Posted by: Mayhem at September 4, 2010 5:36 AM

5 Rounds + 7 Squats (used a 50# DB)

Comment #352 - Posted by: Edwin 27/M/68"/170 at September 8, 2010 6:28 AM

I did this one on 8 Sept 2010.

As required, completed:
5 rds + 7 squats + 10 lunges + 7 Burpees

Comment #353 - Posted by: Joe Casale/m/36yo/5'5"/165lbs at September 9, 2010 2:19 AM

6 rounds + 7 back squats rx.

Comment #354 - Posted by: hillmanb at November 4, 2010 12:16 PM

60 kg squat
15 kg dumbell
6 rounds + 7 squats

Comment #355 - Posted by: Silva at November 24, 2010 6:28 AM

Did 135 lb front squat and 53 lb KB
4 rnds + 10 Right arm overhead lunges.

underestimated the front squat.

Comment #356 - Posted by: Chaps at November 30, 2010 6:49 AM

8 rounds as rx’d

Comment #357 - Posted by: Ryan 6'/185/33 at January 20, 2011 8:33 AM

6 rounds as Rx'd

lunges much harder than I thought.
Ramadan...

Comment #358 - Posted by: ac at August 6, 2011 2:08 PM

4 rounds

Comment #359 - Posted by: dcyn at June 18, 2012 8:11 PM

Good WOD. Heavy on legs, felt my butt tighten up a little after every round lol 6 rounds + 3 squats (@145lbs BW) :)

Comment #360 - Posted by: Jason H. 23/M/5'8"/146lbs at August 7, 2012 3:59 PM
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