October 24, 2010

Sunday 101024

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Dave Lipson 3:24, Mike Giardina 5:07, Chris Spealler 5:09, Karianne Dickson 5:45 (155lb dead, 95lb OHS), Elyse Umeda 6:37 (155lb dead, 95lb OHS), Heather Bergeron 7:18 (155lb dead, 95lb OHS).
Post time to comments.

Compare to 100305.


Enlarge image

Paul Woo.

"CrossFit Fort Vancouver: Impact of the Win", CrossFit Journal preview video [wmv] [mov]

Event 3 at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]

Interview with Tanya Wagner at the 2010 CrossFit Games - video [wmv] [mov]

WOD Demo with Chris Spealler - video [wmv] [mov]

Dave Lipson on today's WOD - video [wmv] [mov]

Elyse Umeda on today's WOD - video [wmv] [mov]

Heather Bergeron on today's WOD - video [wmv] [mov]

Posted by lauren at October 24, 2010 5:00 PM

Happy Sunday everybody..

Comment #1 - Posted by: JohnB at October 23, 2010 5:04 PM

I'm all over this one!

Comment #2 - Posted by: Cookie 43/5'6"/mom of 3 at October 23, 2010 5:09 PM

Intensity or hangover! I'll bet for the intensity...oh and by the way, a big shout out to crossfit montreal for running out the first crossfit quebec circuit day!

Comment #3 - Posted by: 11381/29/m/5'7/155 at October 23, 2010 5:34 PM

RE: the pic. . . . .I swear, I love this sport and everyone in it!!!!

Comment #4 - Posted by: Tim Carr at October 23, 2010 5:41 PM

Strong work by Chris Spealler.

Comment #5 - Posted by: SANTI at October 23, 2010 5:45 PM

Any more footage from Tahoe?

Comment #6 - Posted by: Sean Turner at October 23, 2010 6:07 PM

Any more footage from Tahoe?

Comment #7 - Posted by: Sean Turner at October 23, 2010 6:07 PM

I love to watch Chris Spealler do the wods. But all you guys need to stop taking your shirts off. It's making my husband suspicious that I only do Crossfit as an excuse to watch the guys.

Comment #8 - Posted by: Amykr F/38/5'9"/145 at October 23, 2010 6:57 PM

amazing time in Spealler video but why not fully open the hips on every rep? Is compromising ROM part of 20% slop?

Comment #9 - Posted by: Paul at October 23, 2010 7:04 PM

The pic is fake...dude doesn't have a drop of sweat on him.

Comment #10 - Posted by: Scott at October 23, 2010 7:10 PM

looks like a good one. work hard everybody

Comment #11 - Posted by: JLG/48/5'10/165 at October 23, 2010 7:35 PM

Absolutely EPIC match-up for event 3. So glad these gents got paired up to go head to head on this one. Ridiculous finish too - so impressive.

Comment #12 - Posted by: Matt Chan at October 23, 2010 7:42 PM

Maya rules.

Heather, you're pretty damn cool too.

Comment #13 - Posted by: Patrick Cummings at October 23, 2010 7:51 PM

Wow Pat and Speal! way to step up! As for the women who "threw in the punk card" WTF? You are in Tahoe, hanging with your compadres, throwing down work outs at each other, take the challenge and suck! But take the challenge! Most of us average CF'ers would kill to be killed in that company. And location.

Comment #14 - Posted by: ntother at October 23, 2010 7:55 PM

EPIC finish in the third workout!!!!! I love this stuff!

Comment #15 - Posted by: Doug S. at October 23, 2010 8:03 PM

Put Maya's time up on top too!!! Loved seeing CrossFit's next generation representing on the main site.

Comment #16 - Posted by: Duncan Seawell at October 23, 2010 8:29 PM

We still strive for virtuosity over intensity, correct?

Comment #17 - Posted by: Alex Lofgren at October 23, 2010 8:46 PM

that was one of the most awesome videos ive seen! The tahoe stuff is great.


Comment #18 - Posted by: Hugh Daddy at October 23, 2010 9:00 PM

What a great video!! This needs to happen more often!! Crossfit Challenges are RAD!

Keep it up

Comment #19 - Posted by: Glenn D at October 23, 2010 9:05 PM

What happened to Event 2 of the Tahoe Throwdown?

Comment #20 - Posted by: Allan Jackman at October 23, 2010 9:46 PM


Comment #21 - Posted by: RKH M/34/6'/195 at October 23, 2010 10:06 PM

That picture is so awesome for so many reasons.

Comment #22 - Posted by: Team Tall A$$ at October 23, 2010 11:05 PM

We don't need to see someone throwing up. Crossfit is a great form of exercise but making yourself sick is wrong.

Comment #23 - Posted by: Dana at October 23, 2010 11:06 PM

Partrick Barber, I'm lovin the intensity. The "Manimal" is back!

Comment #24 - Posted by: jindog1966 at October 23, 2010 11:12 PM

Great job Maya!!!!

Comment #25 - Posted by: Denise Serrano at October 23, 2010 11:20 PM

Last time - 14:12 w/bad form 95# OHS

This time - 11:51 w/butt-to-ball deep 75# OHS (better form). Started off doing the first 21 OHS w/95#; form was suffering so I scrapped and started the whole 21-15-9 over.

Dead lifts were good-to-go

Comment #26 - Posted by: ArcLite M/35/69"/163 at October 24, 2010 12:49 AM

Excellent video, Speal. I really enjoyed the commentary throughout. Thanks for the OHS tips.

Comment #27 - Posted by: Mike E at October 24, 2010 1:10 AM

Woooo! Love it!

Comment #28 - Posted by: JeffV at October 24, 2010 1:47 AM

Great WoD and good to see the walk through. What is the music in Spealler's WOD?

Comment #29 - Posted by: RB at October 24, 2010 2:05 AM

Gotta say, pic looks staged

Comment #30 - Posted by: Jake at October 24, 2010 2:26 AM

Exercise Set Reps Weight
DL 1 21 185
2 15 225
3 9 225
OP 1 21 65
2 15 95
3 9 95
45:00 with partner and one bar for all lifts (alternating sets)...need more equipment to speed up time. Side note, my stats above are for my FIRST ever WOD. Guess you have to start somewhere, even if it's not as Rx'd. Overall form was acceptable but, the last few reps of DL were a little questionable.

Great WO.

Comment #31 - Posted by: Joe at October 24, 2010 3:36 AM

225dl/85OHS. 19:08.

Comment #32 - Posted by: Xman at October 24, 2010 4:05 AM

8:17 as Rx'd (PR)

Comment #33 - Posted by: Tyler Scott at October 24, 2010 4:43 AM

Did you see Maya snatch that weight? Her form was awesome. Heather has coached her well and is a great example. Keep it up girls. HQ - We love the Tahoe stuff, keep it coming.

Comment #34 - Posted by: Justin Judkins at October 24, 2010 4:55 AM

I'm beginning to hate non-crossfitters. Especially, naysaying non-crossfitters. This is a bad progression LOL.

Finally, I have good reason. I had an old cervical spine herniation apparently... it gave out while I was in Kabul and now I need c5-c6-c7 fused. Bummer, I know.. but everyone and their mother is blaming my CrossFit workouts for me getting hurt. Really, it was more likely 22 years of grappling. Blaming CrossFitting for an injury like this is just an excuse for them to continue their "CouchFat" routine.

Keep the WODs coming - I'm gonna heal in no time!

Comment #35 - Posted by: canibal at October 24, 2010 4:56 AM

I wish I was doing this when I was 10 years old.

Comment #36 - Posted by: Cincinnatus at October 24, 2010 5:05 AM

My 57th officially logged WOD:

Skipped today's WOD (for now) so I could make up Fran from several weeks back. My very first Fran, as rx'd, in 10:45. I feel like I've been baptized.

Comment #37 - Posted by: toddamn m/36/5'8"/155 at October 24, 2010 6:04 AM

30 minutes, broken sets. 185 DL, 95 OH

Comment #38 - Posted by: Brian at October 24, 2010 6:09 AM

Love watching Spealler. Anyone know the name of the track on the video?

Comment #39 - Posted by: Timmm at October 24, 2010 6:23 AM

Huge props to Pat Barber for that performance.

Comment #40 - Posted by: MattB at October 24, 2010 6:32 AM

Sunday musings...

1) Three dogs. Mrs. bingo and I are empty-nesters, but it seems that we are actually more busy now we've ever been at any time in our lives. This was a mystery, frankly, until we did a little bit of a time management study. It turns out that were really only busy doing one particular thing:

We own three dogs.

2) 100. we had a business dinner on Friday night. My two partners, our three Mrs., and a referring doctor couple with whom we've been friendly for many years. The referring doctor couple had just celebrated their 25th anniversary; as you may recall Mrs. bingo and I had just done the same. The other two couples married for 17 and 33 years, respectively.

If you do the math that adds up to 100 years of marriage sitting around the dinner table. No larger, deeper message here, just a cool little thing that made me smile.

3) C/C. I have a friend named Connie who used to make a living as on air ”talent”. She now makes her living teaching executives and others how to present their ideas to audiences of all types. She tweets little tips and bonmots about speaking, her most recent being the difference between commitment and compliance.

This actually applies pretty well to our Crossfit the world, don't you think? How much easier is it, and how much better the results, when your athletes COMMIT to the program as opposed to simply following your instructions, complying? We laugh about “drinking the Kool-Aid” around here, but that's really just another way of talking about commitment to fitness, commitment to a Crossfit life.

I recently blogged about my business, Skyvision, and described our staff as a “tribe of adults.” Connie's tweet made me think a little more deeply about our particular group at work. We have 14 individuals who have COMMITTED to our patient–centered, consumer service style of eye care, and one who is simply COMPLIANT with our office protocols. Deep within me I understood that she was different from the rest of the staff, different in a way that was not necessarily good, and Connie has given me the vocabulary to understand my feeling. I'm afraid this particular staff member is unlikely to last much longer as a member of our “tribe of adults.”

I like this, and I think it applies over here in the cyber–gim as well as in Crossfit affiliate gyms. Have we committed? Are you committed? Are your athletes committed to do what it takes to be fit in every aspect of their/our lives?

4) Main Page. I've been hanging out here chez Crossfit for almost 5 years now. My address in the Crossfit world is right here on the main page at Crossfit.com. It's a different place, to be sure, than it was in 2006 or 2007 or even 2008. Fewer people, fewer posts, and a more transient population it seems.

Many, many folks who used to be here are now either running their own affiliate or working out at a Crossfit box close to home. They fulfill their Crossfit Jones there. From what I gather others are still coming to the main page for their daily workout, but they are not participating in the daily banter on the comments section. For whatever reason.

I had a lengthy online conversation with a very senior Crossfit person, and I've occasionally chatted with Coach about the main page. I never really solicit responses to Sunday musings, but I wonder… what are YOUR thoughts about the main page at Crossfit.com? What role does the main page play in the Crossfit universe now, in 2010?

I'm not going anywhere, mind you. As long as there is a main page and as long as there's a place for me at the Crossfit table this is where you'll find me. Just wondering about you.

I'll see you next week…

Comment #41 - Posted by: bingo at October 24, 2010 6:54 AM

wanted to go rxd on this one... but had to scale the OHS to 85.

DL 155
OHS 85


Comment #42 - Posted by: Annaminh 36/F/119/5'4" at October 24, 2010 6:55 AM

2010-10-24: 9:08 - 111# OHS.
2010-03-06: 12:05 - 111# OHS.

Comment #43 - Posted by: gs at October 24, 2010 6:59 AM

13:34- never found groove on ohs but hams to calves all reps

Comment #44 - Posted by: mike d 148 5'7" 35 at October 24, 2010 7:05 AM


OHS: 95lb

DL: 205


Comment #45 - Posted by: Dave Fleming at October 24, 2010 7:10 AM

I have been looking at this Crossfit site every day for quite some time and it totally inspires me. Well, I have to say that this picture totally dis-inspires me. I feel it is wrong to post this. This picture is not motivating, it is sickening. Please post pictures like you always have, and please don't do this again.

Comment #46 - Posted by: Steve at October 24, 2010 7:42 AM

so many people are QQing because of the picture... well I think that picture is AWESOME, the right guy's face is just too funny !

Comment #47 - Posted by: PPSP at October 24, 2010 7:59 AM


225 DL
115 OHS


Comment #48 - Posted by: Mark at October 24, 2010 8:03 AM

WOD Scaled as:
40 kg OHS (88#)
100 kg DL (220#)
Only had one bar, so I'd like to say I lost time pulling the 60 kg off each time, but I think it would have taken about the same amount of time. Overhead squats are starting to click, I think I could have done more weight, but previously my 3RM was 55 kg, so I didn't think 50 kg would be a good idea.

Bingo, I'm glad to see you're back this week, I look forward to the musings every week, and last Sunday felt a little empty. The main page is definitely my home now, I'm in Sweden studying for a year, and the mainsite is a little connection to home for me. It's the first thing I check when I wake up in the morning, and it gets me excited to start the day. It's not my only reason to get out of bed, but it's one of the big ones. Besides the workouts every day, it's incredibly inspiring to see everyone's posts on here, posting PR's and getting better every day. I'm very grateful I found this little piece of the internet.

Comment #49 - Posted by: THolm at October 24, 2010 8:14 AM

Heather Bergeron, you are awesome. Nice parenting job. With discipline and confidence, your daughter will bypass so many of the problems facing our teenagers today. Besides that, she could be a poster child for Phys Ed programs all around the country!

Comment #50 - Posted by: sixer m/34/5'9"/160 at October 24, 2010 8:22 AM

One look at the main picture, and that sock/shoe ensemble, and I puked as well!!

I guess that the missus making me watch 'Ugly Betty' has wormed it's way into my appreciation of fashion (or faux pas, im this case)


Comment #51 - Posted by: Simon at October 24, 2010 8:22 AM

21-15-9 reps of:
135lb DL
55lb OHS


PRs for both lifts - still trying to get the hang of OHS.

As for the picture, I think it is fantastic! Nothing like pushing yourself until you puke. One of the many facets of CrossFit.

Comment #52 - Posted by: AVL F/26/126/5'9" at October 24, 2010 8:22 AM

As a sympathy puker I almost hurled based on the pic alone...Now the work out helped.

175lb DL
85lb OHP

Form still needs some work but I'm getting there.

Followed up with some Calve raises, leg curls and leg extension (low weight hi-reps) and a 21-15-9 set of box jumps (24") and a 100 push-ups Iphone app workout. Then 30 minutes on the stationary bike.


Comment #53 - Posted by: PT at October 24, 2010 8:38 AM

rx'd 10:25
OHS snatched from ground

Comment #54 - Posted by: charbs 25/185 at October 24, 2010 8:40 AM

start - classic warm up
18:00 rx'd and all from the ground
home set - only one bar had to swap weights
technique on oh squats getting better...

followed with cool down 10 minutes double under practice

Comment #55 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at October 24, 2010 8:49 AM

Love the video of Heather and Maya. So beautiful to see a mother teaching her daughter to be strong. They are both an inspiration.

Comment #56 - Posted by: Amykr F/38/5'9"/145 at October 24, 2010 8:53 AM


OHS scaled to 115#


Comment #57 - Posted by: Chas at October 24, 2010 8:53 AM


I've been following the main page for about 5 years too. We have a local box but I'm extremely self motivated (wife calls me crazy) and through a combo of a pretty decent home gym and a cheap membership to a globo I have the tools to perform every main page workout, save rope climbs ( I do hate the towel pull-up sub, I do 5 dead-hang, for those who are wondering). In the beginning I was a kool-aid drinker and thought everyone should do CrossFit. I regularly read the comments and jumped in where I could. Now, CF is just a way of life for me. If someone wants to know more, I'll share, otherwise I quietly go about my business of staying in phenomenal shape.

To answer your question, the main page, demos and comments still provide a crucial function for me. Obviously, I need the daily WOD. The videos often provide key demos, learnings or motivation by phenomenal performances from the firebreathers. As for the comment board, I laugh every time I dive in. The comments and questions have not changed for the last 5 years. Same questions, same calling out of form breaks, same debates and of course, your Sunday musing. In a word, perfect.

Bingo, thanks for your continued contributions to to the community.

And to Coach, thanks for the gift of CF. It's truly amazing how it's blown up during the time I've been here. It's been fun to watch.

Comment #58 - Posted by: Shan at October 24, 2010 8:58 AM

will make this little ditty up tomorrow.

Tried to open my mind to Bikram Yoga again this morning...still no dice. Not for me.


Comment #59 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F40/130/5'2") at October 24, 2010 9:00 AM

Deadlift 225 pounds
OH Squat 95 pounds


Comment #60 - Posted by: Loic at October 24, 2010 9:02 AM

Cfwu x1

Scaled 115 oh sq


Comment #61 - Posted by: Adam W 41/5'7"/179.0 at October 24, 2010 9:11 AM


Mobility WOD.

scaled like crazy, 205 for deadlifts, started with 95 lb on OHS but I had underestimated my level of suckiness at the OHS and had to drop to 75.


Comment #62 - Posted by: Eric E at October 24, 2010 9:27 AM

Pull the picture. I'm embarrassed to be associated with the CF name today. Its taking CF steps backward. It's being promoted, by being posted.

1. Who would EVER want a picture of some random shirtless person vomiting? Is poo next?

2. Vomiting is a sign of complete unpreparedness for a training session. Let's stop stretching, stop warming-up, and promote the results of being unprepared in general: pictures of snapped ankles from bad Oly dumps, snapped achilles from too many box-jumps, etc.

3. Any of your heros from the Games 2010 throw up after - right there in front of everyone? Rob's 30 MU/Isabelle/Grace - did he throw up even after that?

Comment #63 - Posted by: San Diego at October 24, 2010 9:29 AM

Still fighting form on OHS...but improved 6:06 from last time with 12 more OHS!

Changing weight on single bar:
225 DL: 21-15-9
135 OHS: 12-9-9 (last: 9-6-3)


Think I need more warm-up...got better with second/third rounds. Still afraid I'll pre-exhaust too much.

Comment #64 - Posted by: Billy/Engine 25 37/M/210/5'9" at October 24, 2010 9:42 AM

1) San Diego, if that's even your real name =)...your rant about being "embarrassed to be associated with the CF name today" is absurd. Who associates you with CF other than yourself. Unless you are an affiliate then, deflate that Ego for us a bit.

2) It's a picture of someone who is in fairly decent "shape" vomiting after a tough workout...being shirtless isn't relative. Also, I doubt any administrator would allow a feces pic to stay up this long...obviously, they don't think this is too terrible. Want a tissue?

3) How about a "way to go" instead of throwing him under the bus like you did. Who's to say he did stretch or warm-up?

Let's have a little more class and professionalism.

Comment #65 - Posted by: Joe at October 24, 2010 9:51 AM

8:56 rx'd

Comment #66 - Posted by: B-Mo M/6'/190/33 at October 24, 2010 10:05 AM

14:07 Rx'd (PR)

Comment #67 - Posted by: Zeb m/30/5'8"/163 at October 24, 2010 10:12 AM


subbed 89# for ohs

Comment #68 - Posted by: dan m at October 24, 2010 10:17 AM

Today I subbed weight due to just starting CF again.
DL 155lbs
OS 95lbs
Pretty embarrassing but at least it was good form.
And had some guy at the gym lecture me about hugging up two stations. pretty funny considering I only spent 9 min in each one and they hug up one station for 30min.

Comment #69 - Posted by: Daniel.Laiseca at October 24, 2010 10:20 AM

Really happy to see some coaching/queues in speallers video. Seems like videos on the main site have gotten away from that.

Comment #70 - Posted by: Scott stevens at October 24, 2010 10:26 AM

First WOD in my new home gym ... think I need more bumper plates!

SCALED: 21-15-9 reps of 205 DL / 115 OHS
TIME: 21:00

Comment #71 - Posted by: Tyler at October 24, 2010 10:27 AM

11:00. 95# OHS

Comment #72 - Posted by: sbennett at October 24, 2010 10:30 AM

21-15-9 reps of:
100 kg Deadlift
50 kg Overhead squat

time 13:10

Comment #73 - Posted by: befera at October 24, 2010 10:49 AM


1. I think that this picture is AWESOME, especially the right guy's face... you really take it too seriously man I think you should smoke some weed, laugh and relax...

2. Vomiting is a sign of all-out effort right after eating... Personally I never workout after eating but some people have to because of their schedule.

3. Yup, the last time Fran was the WOD Miranda Oldroyd posted a video of her doing Fran and puking right after, and I doupt it was because she was totally unprepared, because she's an elite athlete xD

get over it, puking is a part of crossfit, and there's no shame in puking after (or in the middle of) a workout

Comment #74 - Posted by: PPSP at October 24, 2010 10:52 AM

21-15-9 reps of:
100 kg DL
40 kg OHS
time: 13:00

OHS really aren't my fav workout. I don't manage to lock the elbows. Anyone got any tips?

Comment #75 - Posted by: tanzenfranz at October 24, 2010 10:56 AM

OHS scaled to 95lb


Comment #76 - Posted by: SDH M/24/6'2"/205 at October 24, 2010 10:57 AM

Thighs still super sore from 5k run pr last night. scaled to #140 deadlifts, #75 ohs 5:07

Comment #77 - Posted by: Cookie 43/5'6"/mom of 3 at October 24, 2010 11:05 AM

I agree that Spealler is the better "CrossFitter" but I'd take Dave in a fight

Comment #78 - Posted by: Joel at October 24, 2010 11:14 AM

18:18 (205 dead, 115 OHS)

Great vids, awesome times.
Nice solid, straight WOD today.

Comment #79 - Posted by: gb 43/m/71"/185# at October 24, 2010 11:15 AM

Scaled OHS to 115

Otherwise as rx'd: 21:59

Comment #80 - Posted by: Espinosa m/25/5'11"/165 at October 24, 2010 11:17 AM

The pic is staged and the fact that it's on the main page shows a lack of professionalism from HQ.

Let's get back to promoting "Elite Fitness" rather than cater to the crossfit wannabes out their who think vomiting = effort.

Comment #81 - Posted by: BB M/29/5'10/170 at October 24, 2010 11:17 AM


Scaled DL to 185 and OHS to 45 (Must. Have. Stronger. Shoulders.)


Comment #82 - Posted by: Sinal at October 24, 2010 11:21 AM

CF Hawaii needs proper deadlift instruction - this is the second video on the mainsite with them demonstrating poor form on the DLs

Comment #83 - Posted by: Harlan at October 24, 2010 11:35 AM

I have lost all respect for CF because of this main page. This white background is completely unacceptable and unprofessional. Aren't we trying to promote elite fitness. But, instead, you give us this crappy white background. It just shows how ridiculous this CF stuff is. You guys are selling out. I mean, for cryin' out loud! It's autumn. Can't you guys put some leaves falling in the borders or something!?

Really CF, I am embarrassed to be associated with the CF name. I'm gonna go find a different fitness protocol with a more aesthetically pleasing mindset.

Comment #84 - Posted by: Tim at October 24, 2010 11:47 AM

35 yom 205 bwt

as many reps as possible in 10 minutes of:
135lb power clean and jerk

62 reps
rest 5 minutes then:

1200 m row 4:06
2mins rest
1200 m row 4:12

Comment #85 - Posted by: brian t at October 24, 2010 11:48 AM


21-15-9 reps of:
185 pound Deadlift
95 pound Overhead squat


Tons of mobility work lately really helped improve my OHS.

Shan #60, I second every word you've posted, couldn't have said that any better.

Comment #86 - Posted by: Memuc at October 24, 2010 11:58 AM

with 95lb OHS

OHS-I still need a lot of practice with these. They are improving for sure.
DL- I thought I could have done better, My DL has been a little weak as of late.

Comment #87 - Posted by: magnus 24/5'8"/155 at October 24, 2010 12:00 PM

Justin Judkins~ HELLO! And, I agree 100% when I saw Maya squat snatch that first rep!!

What an inspirational video for parents and kids to see!

Comment #88 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F40/130/5'2") at October 24, 2010 12:08 PM

Why should vomiting be a part of crossfit? That is a rediculous thought. Vomiting after a workout is awful for making progress and is not part of elite fitness. The body vomits when it is being objected to something that it is not prepared to do. This person, and anyone other crossfitters who puke are just unprepared and are puting their body through poor training and poor progressions.

Comment #89 - Posted by: Chuckles at October 24, 2010 12:14 PM

Any tips for building a good OHS? Sorry I know theres plenty of videos out there but unfortunately I'm deployed in Iraq at the moment and it takes half an hour to watch a 2 minute youtube clip. So any help on here would be much appreciated. Anyway...

Around 8:00(forgot to time this one)
DL as RX'd
OHS with 45# bar to work on form

lots of turkish get ups and handstand practice after the WOD
Firefighter in Balad, Iraq

Comment #90 - Posted by: RyanS at October 24, 2010 12:23 PM

As rx'd 16:49

Comment #91 - Posted by: Jim D. 50/m/165/5'11" at October 24, 2010 12:26 PM

DL- 135 lbs.
OHS- 65 lbs.
Time- 15:38

-VERY sore from Search & Rescue, packed out, for 6 hours yesterday. But if it was not for CrossFit there is no way I could have preformed as well as I did with the guys.

Comment #92 - Posted by: The Anaconda at October 24, 2010 12:26 PM

Bumped the deads up, using weights:
OHS: 135lbs
Deadlift: 245lbs

Comment #93 - Posted by: Geoffrey Brown at October 24, 2010 12:28 PM

That pic reminds me of meeting pukie TWICE in one workout. I ate too close to working out...duh. Never made *that* mistake again.

Threw up during the burpees in my version of the 2009 Games chipper wod. Felt so much better, went back and finished the wod- I thought I was over it. Dum-dum. Threw up AGAIN at the end.

Comment #94 - Posted by: StrongLilPony/ CrossFit Rising at October 24, 2010 12:31 PM



the two exercises i am the worst at; combined in one wod.... didnt end welll

Comment #95 - Posted by: em :) at October 24, 2010 12:43 PM

As rx'd
Really disappointed in that performance. DL killed the OHS

Comment #96 - Posted by: justaman - liberty, sc at October 24, 2010 12:46 PM

Heather...love the video with your daughter!!! That's inspirational!

To HQ:

Please, please, please....

I'm begging you....

No more videos of a big guy man-handling heavy weight with poor ROM.

We've seen enough.

Comment #97 - Posted by: Hip below the knee at October 24, 2010 12:48 PM

135 lbs.- DL
75 lbs.- OHS


Comment #98 - Posted by: thinlizzie at October 24, 2010 12:49 PM

No matter how hard I push myself I don't get to the Pukie stage. But some do rather easily and it does not necessarily mean that they are ill prepared. Watching Miranda O. state, and then demonstrate, that Fran causes her to lose her breakfast I think proves #65 and other's reasoning if not false at least certainly not always. I have no love of seeing vomit but as a Firefighter and father of 3 have seen plenty. I don't think it should be promoted only because I would like to see more people join our lifestyle not be scared to try it.

Comment #99 - Posted by: Rick Sinclair at October 24, 2010 12:51 PM


OHS @ 95#

Comment #100 - Posted by: mcdontron at October 24, 2010 12:56 PM

195# deadlift (220 was my PR 3 months ago)
135# squat

14:14 I'm happy with how I'm coming along!

Comment #101 - Posted by: DavisBenDavis at October 24, 2010 12:57 PM

One last thought...I understand the frequent comments regarding form and technique breaks during WOD's. With or without good form the work completed is amazing and should be appreciated. I often wonder if some of those most critical actually try the workouts themselves and if so would they be willing to upload a video of themselves for us to critique? I would rather just do my best to do the WOD and not play in front of the camera for all to see and throw darts at. :)

Comment #102 - Posted by: Rick Sinclair at October 24, 2010 12:59 PM

as rx'd - 11:17

Comment #103 - Posted by: cnc at October 24, 2010 1:03 PM

Heathers daughter is a beast...great video

Comment #104 - Posted by: Jonathan at October 24, 2010 1:04 PM

What's up with Crossfit turning into an MTV reality show? Come on guys and girls, (Speal, Orlando, Miranda, Phillips, to name a few) you are better than that. Don't let me and the other crossfitters that look up to you down. Don't buy into that crap. Crossfit is a sport to better peoples lives, not some reality show challenge crap.

Comment #105 - Posted by: Corey Wieliczka at October 24, 2010 1:19 PM

9:57 as Rx'd

Those deadlifts got heavy really fast. Good WOD...why are my legs so tired?


Comment #106 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at October 24, 2010 1:22 PM

95 OHS

Comment #107 - Posted by: Chris B. 18/145/5'7" at October 24, 2010 1:25 PM


135lb DL
75lb OHS

Legs like jello at the end, good WOD.

Comment #108 - Posted by: Andrew at October 24, 2010 1:27 PM

155lb Deadlift
75lb OHS for 1st 15, then dropped to 65lbs


Failed a ton of squats today... lots of work to do... that's why I <3 CF though! :)

Comment #109 - Posted by: brittk at October 24, 2010 1:28 PM


Did High(ish) rep DL yesterday. Opted for the OHS stimulus and one of my goats.

Run 400M
OHS 95# (did 75#)


No idea what my PR is; it's a run...I don't PR.

Comment #110 - Posted by: bingo at October 24, 2010 1:41 PM

Rx'd 5:05

Camp Dwyer, Afghanistan

Comment #111 - Posted by: Gabriel Wright at October 24, 2010 1:42 PM

At the beach, no weights. For time: run 400 meters (or as close as I could get to 400 meters)
50 squats

Comment #112 - Posted by: SB at October 24, 2010 1:43 PM

I heard this Lipson character actually has zone blocks consisting of carbs, protiens, fats and also glass and nails! just what I heard. can't wait to try this one without bumpers

Comment #113 - Posted by: zakk at October 24, 2010 1:44 PM

21/15/9 225 DL, 65 OHS(still getting used to movement). 10:44
camp dwyer, afghanistan

Comment #114 - Posted by: matt c at October 24, 2010 1:49 PM

The little guy running around in Heather/Maya's video was hilarious! Gonna do this wod sometime this week!

Comment #115 - Posted by: Mehrban at October 24, 2010 2:02 PM

13:21 as rx'd

I love that feeling of how 9 reps is just so few in the grand scheme of things. You come off the 15's, and you think, 'That's it? Just 9? I can do these straight away.'

Comment #116 - Posted by: TRN III at October 24, 2010 2:03 PM

#89 - agree Pony, I so miss it and try to post when I can, but i check on my main site fam almost daily :)

Comment #117 - Posted by: Cookie 43/5'6"/mom of 3 at October 24, 2010 2:06 PM

Had to reduce the weight on the DL because of strained back and the weight on the OHS just because of underdevelopment.


125# Deadlift
65# Overhead Squat.


Comment #118 - Posted by: Amykr F/38/5'9"/145 at October 24, 2010 2:10 PM

Nice job, Dave.

Maya, I got you on the OHS ;) Great work, girl!

Comment #119 - Posted by: denise thomas at October 24, 2010 2:10 PM

Bingo - i'm gonna go out on a limb here and say that I really think some people were taken aback by events this time last year. Yes, we've all grown said our piece & moved forward, but that positive home grown family-feel was a bit tarnished. I adore CF -its changed my life! As an at-home Crossfitter, I come here (and FB) for inspiration. I'm saddened that not many females are posting, and hope that somehow we can get some fine ladies posting soon! <3 P

Comment #120 - Posted by: Cookie 43/5'6"/mom of 3 at October 24, 2010 2:12 PM

OHS scaled to 100#:


That hurt!

Speal: awesome tips on video, thanks.

Bingo, I always find inspiration on main page and in your musings. Thank you and thanks G&L and all HQ!

Comment #121 - Posted by: james.patrick [M/48/66"/135] at October 24, 2010 2:36 PM

SUB 185# dl
SUB 95# os

previous 14:39

Comment #122 - Posted by: Ticotexas M/40/69/150 at October 24, 2010 2:37 PM

Scaled OHS to 95#


Comment #123 - Posted by: DajM M-32/5'7"/156 at October 24, 2010 2:48 PM


as rx: 10:17 PR (- :15)

* also this time used overhand grip on deadlift

Comment #124 - Posted by: jnel at October 24, 2010 2:56 PM

13:19 started at 135 OH squat then 2nd and 3rd round went to 115 lbs

Comment #125 - Posted by: B Dizzle at October 24, 2010 3:03 PM

Great workout today. It hurt so good.

For my two cents about the pic. I think it is awesome. For everyone complaining that it is showing poor fitness or someone that is not a top elite, it is everyday people that do crossfit. Some people push themselves hard enough that they vomit. Atleast they are pushing there selfs whether they are prepared or not is not that point. We all know pukie is one of the faces of crossfit. Why complain when he rears his head on the main page.

Stretching for warm up
started at 225 with 65lb OHS because I suck at these. Had to drop to 185 after first round. I would guess it took about 15-20 sec to swtich weights.

To coach I just want to say thankyou for Crossfit. I am in the military and stationed in 29 palms. I have no offical box to get coached at but we do have our own Crossfit dedicated gym the ripper and everything on the main site and journal help me and my friends teach ourselves and improve on our own.

Comment #126 - Posted by: Doc W at October 24, 2010 3:06 PM

Rest day for me.

Crossfit revitalized my workouts 3 years ago. Crossfit came at a time when I needed a change. My body had been torn down from years and years of powerlifting. This site was the new blood in my veins. The video's and demo's give me proper instruction, the comments give me the inspiration. The dedication of so many gives me the push I need to get me through my workouts.

I follow the daily workouts on most days, however, just recently I have expanded my crossfit world and have hit some other sites for ideas on workouts. Some of the more recent mainsite workouts have been really crazy. I used to do crazy in my younger days, I am paying the price now. I have to stray away from some routines as they do not fit my body at this stage. I am still fit and strong, I push hard every workout. I am more careful on what I do. I want to crossfit for 20, 30 or 40 more years. As many have said crossfit is you vrs you. I believe that.

This site continues to be a valuable tool for me. Coach has provided the cake, the crossfit community has provided the iciing. Sunday musings are the iciing in the middle. Bingo you put so many of life's experiences in prespective.

Everyone keep up the good work.


Comment #127 - Posted by: power-girl at October 24, 2010 3:14 PM

walk/jog 3miles at Blanchard Woods 37:20.

at globo: mWOD and crappy WU then WOD:

6:15 rx'd

couldn't drop weights and legs were super stiff, now my lower back was fried due to bad DL positioning. ugh. rough.


Comment #128 - Posted by: brian p m/34/5'8-1/2"/169 at October 24, 2010 3:16 PM

I loved this workout(and the accompanying pic)



Comment #129 - Posted by: Chris Carter at October 24, 2010 3:18 PM

16:46 not Rx'd

225 DL
108 OHS

First 4 reps with 135, then reality struck. I need to work on my overhead squats!

Happy Sunday!

Comment #130 - Posted by: Brandon (m/37/5'9"/172) at October 24, 2010 3:26 PM

135# DL
75# OHS (from rack)

in 9:47

Comment #131 - Posted by: TomW at October 24, 2010 3:31 PM


W/U: deadlift, 5x5 at 135-155-175-195-215#; overhead squat, 5x5 at 45-65-85-105-125#.

As Rx: 7:17.

C/D: bar hang, 1 min.

New PR by 3:27. Not sure why I was so much slower last time. Blitzed through the DLs today, but the OHS were a different story. Shoulders were absolutely on fire.

Comment #132 - Posted by: rjf (Since 07-20-07. WOD no. 895) at October 24, 2010 3:37 PM

Took a few months off to heal some injuries and my first real WOD back! With a slight cold I felt really weak today.


165# deadlift (bodyweight)
65# overhead squat

21 - 15 - 9 = 8m 30s

Building back up is going to be fun!

Comment #133 - Posted by: Michael C. at October 24, 2010 3:38 PM

21-15-9 reps of:
225 pound deadlift
95 pound OHS

Comment #134 - Posted by: Jason Crocker at October 24, 2010 3:42 PM


This is a 4:48 improvement over last time. It's the wrist pain from the overhead squats that holds me back on this one. Also had to swap weights on my single bar and snatch the squats from the floor, just like last time.

Comment #135 - Posted by: Alton 31yo, 5'11", 175lbs at October 24, 2010 3:45 PM


took the day off for rest because I am sore from a workout that I did yesterday, I am going to eat whatever I want, pizza. :)


Comment #136 - Posted by: SANTI at October 24, 2010 3:49 PM

21-15-9 reps of:
225 pound deadlift
95 pound OHS


Comment #137 - Posted by: Garth M/28/6'2"/185lbs at October 24, 2010 3:55 PM

As a man have his first daughter in March, that video of Heather/Maya was super motivational. It shows what great role modeling and being involved with your kids can do. After seeing that snatch, USAW should have their eye on Maya.

Comment #138 - Posted by: Mike W at October 24, 2010 3:57 PM


first time doing high rep 135 ohs, so i focused on form and control...

Comment #139 - Posted by: controlfreak at October 24, 2010 4:01 PM

32yo M 175lb 5’10”
CFWU x 3, 2 HSPU, 5 pull ups, 5 ring dips per round
Deadlift 95lbs x 5-5 135lbs x 5 185lbs x 3 225lbs x 2
Overhead squat 45lbs x 5-5 65lbs x 5 95lbs x 3 115lbs x 3 135lbs x 2

As rx’d: 22:07
Foam roll after
Compared to 100305: 27:16

Comment #140 - Posted by: Sesoku at October 24, 2010 4:04 PM

Need advice. I attempted this WOD with a 135# DL. Nothing really heavy for 195# guy. I planned to do 3 breakdowns of 7 reps. The first 7 went fine, but on the second 7, rep 6 I strained my back...again. I have had lower back problems for years. Do I sub something else everytime a powerlifting or olympic lift is required?

Comment #141 - Posted by: Joe at October 24, 2010 4:20 PM

What is this FB site everyone is talking about? Crossfit Football?

Comment #142 - Posted by: toddamn m/36/5'8"/155 at October 24, 2010 4:23 PM

is the title I called my research presentation on "Exercised Induced Vomiting." I'm a nursing student for a BSN major with some background in physiology, biochemistry/organic chemistry and pathophysiology.

With all due respect my fellow crossfitters, Vomiting upon exposure to excessive exercise IS quite common for some people and it does NOT happen due "Not stretching properly, not being prepared, or not warming up properly."

There hasn't been too much research on this topic apparently; in one blog a woman even took her son to a gastroenterologist for vomiting during/after vigorous exercise. The kid was prescribed "prilosec." Outrageous.

So to shed some light on this topic for you guys-

For some people (Not all), it happens because of
1) Exercised induced vertigo- AKA "lightheadness" that's when too much blood get's diverted to the skeletal muscles instead of the brain. This typically happens during burpees, jumping jacks, or any motion that requires one to go from a prone position to a standing position abruptly. The dizzying effect of this condition effects the equilibrium inside the tempanic membrane of our ears and causes nausea.

2) Gastric Ischemia- this happens when too much of the athlete's cardiac output (blood flow) is also diverted away from the GI tract and all the contents in the stomach is essentially just rejected.

3) Dehydration and Heat exhaustion have been known to exasperate vomiting.

4) metabolic acidosis- specifically Lactic Acidosis and Ketoacidosis. I'll say lactic acidosis because for some people, their ability to clear out lactic acid on a large scale under heavy metabolic respiration is limited due to a low VO2 max, a low RBC concentration (therefore limiting O2 perfusion of muscle cells) and a low concentration of mitochondria in the muscles (mitochondria clears out lactate). Ketoacidosis for people on low carb diets- when pH level drops, we vomit.

So please just cut the "random shirtless guy" some slack. People that are prone to vomiting are usually the one's that have to always "scale" their workouts while admiring others that do the WOD as RXed, and they're usually the one's cheering you on.

I don't see disgust in the photo (okay maybe a little bit) but mostly RESILIENCE.

Comment #143 - Posted by: Yourstruly at October 24, 2010 4:29 PM

10:25, 95lb. OHS

Comment #144 - Posted by: ScottMacArthur at October 24, 2010 4:50 PM

Barber vs Spealler has to be one of the best videos I have ever seen

Comment #145 - Posted by: chris137 at October 24, 2010 4:59 PM


95# deadlifts
10# OHS - first ohs ever.

Comment #146 - Posted by: runnermom at October 24, 2010 5:05 PM


Comment #147 - Posted by: RV#97 at October 24, 2010 5:07 PM

f 28/123/5'7
115lb deadlift; 45lb overhead squat

m 29/6'1/182
185lb deadlift, 95lb overhead squat

Comment #148 - Posted by: OFQ-MD at October 24, 2010 5:15 PM


Saving the back so scaled to 135 lb DL and 95 OHS


Comment #149 - Posted by: Andrew at October 24, 2010 5:18 PM

Deads at 155
OHS at 65


I should have used more weight.

Comment #150 - Posted by: BPemberton at October 24, 2010 5:19 PM

wow. calm down about the puking. try this next time something on the main site upsets you: use the time you WOULD have spent pointlessly complaining in a post and call up a family member and say hi, do a favor for a buddy, etc.

Comment #151 - Posted by: tony at October 24, 2010 5:27 PM

back squats. bicep tendon jacked even with a good tendon, OHS would kill me!

Comment #152 - Posted by: randy@crossfitdenver.com at October 24, 2010 5:50 PM

Finding it hard to do all WOD's rxd at the moment due to restriction at our gym and lack of gear at home.
100kg Deadlifts
40kg OHS
Ben 11.23 rxd
Cohen 11.43 80kg/30kg
Would have been quicker if we were allowed to drop the bars and the bars weren't all bent & the plates actually fit the bars!!!

Comment #153 - Posted by: Ben Watkins at October 24, 2010 6:14 PM

a picture of a dude puking? seriously??

we need to go back to pics of hot women in bikinis in the snow, please

Comment #154 - Posted by: Pete at October 24, 2010 6:19 PM


as RXd

11:11 new pr!

Comment #155 - Posted by: Eric-Clint, Texas at October 24, 2010 6:21 PM


21-15-9 reps of:
199 pound Deadlift
65 pound Overhead squat


Comment #156 - Posted by: slowweak at October 24, 2010 7:27 PM

heavily scaled...

1 round of 21 reps

90kg DL
50kg OHS

Comment #157 - Posted by: AGL at October 24, 2010 7:55 PM

Dude! Barber vs. Speal was epic.

Comment #158 - Posted by: Ryan at October 24, 2010 8:44 PM


176lb DL
88lb OHS
Time: 13:18.5

Comment #159 - Posted by: canadiansailor at October 24, 2010 8:49 PM


Don't stop showing up my friend! It's a pleasure to check in and read your product when we have the time. This page has served as the starting point for so many. It's like visiting a good friend's when I stop in.

Comment #160 - Posted by: steve s. at October 24, 2010 9:50 PM

maya, way to go girl, great role model. My four year old asks if she can lift weights like a girl. She loved the video. Another great reason I love being a part of this community, puke and all.

Comment #161 - Posted by: j-n-ca at October 24, 2010 9:57 PM

As Rx'd

I've been CrossFitting for about 5 years now. I'm not posting on the main site very often lately as I'm fully involved as a trainer at CrossFit Chilliwack. With a full-time job, a twice daily one-hour commute and being at the box at least 4 days a week too I find I just have a quick look and cherry pick a WOD (Such as todays WOD - OHS are one of my favorites).
The WOD's here are pretty technical and heavy which is what I enjoy. The main page WOD's and extra links make for too much information for me so I don't get into them too deep otherwise I'd be up all night too. I still enjoy a read of your musings and keeping track of the old guys but it has been awhile since I've touched base.

Comment #162 - Posted by: jon h M/48/148 at October 24, 2010 9:58 PM

21-15-9 reps of:
135 pound Deadlift
60 pound Overhead squat


Comment #163 - Posted by: Avi Tevet at October 24, 2010 10:30 PM

70 kg deadlift
20 kg OH squat - difficult, need to practice

ca 11 min

Comment #164 - Posted by: Anne at October 25, 2010 12:04 AM


18:50 as rx'd

Comment #165 - Posted by: Dillon at October 25, 2010 12:08 AM

Don't understand everyone getting worked up over a faked picture. When was the last time you threw up with pursed lips? gimme a break

Comment #166 - Posted by: Jake at October 25, 2010 1:07 AM


I see what you did there. You're so clever. Pat yourself on the back

Comment #167 - Posted by: Jake at October 25, 2010 1:16 AM

Wow, this wod totally kicked my ass. More than i thought it would..

As Rx'd.. 00:10:15

Lipson, you are a demon.

Comment #168 - Posted by: Ryan Maslen at October 25, 2010 3:35 AM

As Rx'd 14:50

Comment #169 - Posted by: thetimmy at October 25, 2010 3:39 AM

21-15-9 reps of:
70kg Deadlift
20kg Overhead squat

Enjoyed this, chose weights that I could do mostly unbroken. Need to push harder next time :S

Deloading on the deads this week so scaled it down and it seemed to work quite well. OHS are slowly improving

Comment #170 - Posted by: Greg Hunt at October 25, 2010 3:45 AM



Comment #171 - Posted by: amped 36/M/195/6' at October 25, 2010 4:02 AM

Olen: M/27/5'7"/165lbs
21-15-9 reps of:
187lbs Deadlift
60lbs OHS
Time: 8:08

Stephanie: F/33/5'1"/105lbs
21-15-9 reps of:
37.5lbs Deadlift
Squat to box (6in)
Time: 9:59

Comment #172 - Posted by: Olen Gifford at October 25, 2010 5:05 AM


135# DL's
75# OHS


This was harder than I expected; weights I scaled to seemed about right for me right now--maybe keep the same weights for next time and go for less time.

Comment #173 - Posted by: mom to five at October 25, 2010 5:44 AM


Last time I scaled the OHS to 95lb. This time I completed the wod as rx'd.


Comment #174 - Posted by: D Craig at October 25, 2010 6:11 AM


Comment #175 - Posted by: luke41 at October 25, 2010 6:41 AM

picked up the bar to warm up for OHS and my sketchy shoulder really yelled at me, so i subbed down to the bar....had a hard time getting it active, in that strong spot.

185# DL (could have gone higher)
45# OHS (darn shoulder)


then cashed out with 5k bike ride.


Comment #176 - Posted by: bert at October 25, 2010 6:42 AM

Scaled WOD: 21-15-9 reps of:

185# DL
75# OHS

15:58 min


Comment #177 - Posted by: CER at October 25, 2010 7:07 AM


Did all of the deadlifts, but only the first round of OHS's which was quite broken (2, 2, 7, 5, 5)


Loved this WOD - will be able to finish next time.


Comment #178 - Posted by: mikeyb m/50/176 at October 25, 2010 7:16 AM


I was also wondering about the main page recently - I remember the 500+ post days and assumed the reduction in posts was a by-product of having more and more successful affiliates.

I would also speculate that the main-page WODs have also evolved to keep pace with the growing fitness of the community as a whole, and the as rx'd standards may be keeping the silent majority from posting "relatively" dismal results. Results that in another context would be quite awe inspiring.

Comment #179 - Posted by: mikeyb m/50/176 at October 25, 2010 7:27 AM


dl's easy, ohs fatigued fast, left shoulder 'impingement' kept making me drop left side and have to drop/rerack

Comment #180 - Posted by: mtvet/45/6'/211 at October 25, 2010 7:54 AM

CFWU x 3

#195 DLs
#75 OHS
Both +10 from last time
11:15, 40 second improvement too

Comment #181 - Posted by: F15E_WSO at October 25, 2010 8:40 AM

as rx'd:


Comment #182 - Posted by: Ken Mitchell at October 25, 2010 8:54 AM


as rx'd=10:53

that is w/ stopping to wrap my knees. bad right knee.

Comment #183 - Posted by: jeffdpoll at October 25, 2010 9:05 AM

subbed 80lbs OHS, and had 1 BB


Comment #184 - Posted by: Wayne at October 25, 2010 9:13 AM

Great post bingo.

I have been crossfitting for close to six years and posting my times/wgts/rds regularly since then despite a few forays into crossfit football wods and crossfit endurance wods I have been a 90 percenter when it comes to the mainsite. As my knowledge has grown I have found it fun to program my own workouts and to program others but inevitably there is a draw to the mainsite that always brings me back.

One of the most notable things that I have taken from the comment section over that time period is the increased negativity and whining that comes with every posted video and/or picture. We have created a group of form nazis which isn't necessarily bad in its own right but at the same time it appears that people have lost the joie de vivre that comes from pushing yourself through a workout and occassionally slipping from this perfect standard of form that we are all suppose to maintain (even though it could be argued that you have to exceed your limits i.e. form, intensity, etc. to truly know where those limits are while having the where with all to back down)

I believe with the ticking of the stopwatch comes a trade-off. We push ourselves for those few precious seconds that will enable us to jot down a new pr in our own journal or on the mainsite but we tend to lose sight of the fact that it is ultimately about a lifelong pursuit of fitness. The stopwatch measures our intensity but our heart and soul and positive attitude toward our fellow crossfit athletes and even the newbies measures our commitment and passion to idea that is crossfit.

The ultimate beauty of this program is the community that it creates and the environment of educational fitness that it fosters. Any crossfitter from around the globe could step into an affiliate and speak the language of fitness and connect with another human being on a level that in today's society is almost non-existent because of coach glassman's foresight.

Comment #185 - Posted by: brian t at October 25, 2010 9:18 AM

Awesome video of Heather and Maya. Maya you have better OHS form than me - thanks for the reminder to practice.

Comment #186 - Posted by: brone at October 25, 2010 9:36 AM

21, 15, 9:
225lb deadlift (15,6)(10,5)(9)
135lb overhead squat (5,5,5,6)(7,8)(4,5)

15:39 10/25/2010

Comment #187 - Posted by: johnathon in seattle 29/5'8/169 at October 25, 2010 9:36 AM

21-15-9 reps of:
95 pound Deadlift
0 pound Overhead squat


Comment #188 - Posted by: Dave P at October 25, 2010 9:58 AM


Comment #189 - Posted by: JDisch at October 25, 2010 10:11 AM

12:43 as Rx'd. One of my favorite couplets.

Comment #190 - Posted by: Michael m/47/5'9"/175/MI survivor at October 25, 2010 10:19 AM

21-15-9 reps of:
225 pound Deadlift
95 pound Overhead squat


Comment #191 - Posted by: Bells 38/192 at October 25, 2010 10:35 AM

bingo - Always enjoy the musings! Always appreciate the tips and thoughtful banter. :)
CF Home Page is like home to me. Less posts now but always informative and educational.

"SanDiego" - if you aren't a TROLL you are an Idiot. Even the fittest athletes puke under the right circumstance. You should try coming out of your comfort zone and exerting yourself. Gotta figure you're new cause crossfit and pukie hav ALWAYS gone hand in hand. Now Shut up and GET SOME till you puke!

400M run
21-15-9 for time: 16:15
225# DL
115# OHS

Deadlifts as rx'd but broken. Really tried to concentrate on hip/shoulder/lumbar positions throughout.
OHS is still a difficult skill for me so scaled to 115 first round and then to 95. Really concentrated on the full squat and driving from the heels.
Shoulder flexibilty seems to be getting better.
Loving Crossfit all over again! :)

Comment #192 - Posted by: Sparky_M/35/5'5/215 at October 25, 2010 10:53 AM

as rx'd 7:34

Brutal hard...love it!

Comment #193 - Posted by: Biggie at October 25, 2010 11:22 AM

Also - Bingo, the main site is crucial for me. I am "independent" as well, so I rely on the main site WODs completely.

Comment #194 - Posted by: Michael m/47/5'9"/175/MI survivor at October 25, 2010 11:25 AM

Did the team med ball toss with both classes today...

Comment #195 - Posted by: Mad Max at October 25, 2010 11:43 AM


Comment #196 - Posted by: Linwood Wright at October 25, 2010 12:10 PM

9:04, scaled the OHS to 115. Rx'd next time.

After - a century of 1-arm kb snatches, 1 pood.

Comment #197 - Posted by: Kamper M/46/205/74" at October 25, 2010 12:22 PM

225 pound Deadlift(100kg)
110 pound Overhead squat(50kg)
16:00 last time 11:25

Comment #198 - Posted by: gepeto at October 25, 2010 12:43 PM

Failed to do workout unbroken
drop DL weight to 110lbs
drop squat weight to 65lbs

Comment #199 - Posted by: Jon Gray at October 25, 2010 1:58 PM

Barber-- that was awesome you stepped up when no one on your team wanted to handle it at 2 rounds. Flying into the barbell at the close of round 3 was unreal!

Comment #200 - Posted by: Tori Marrama at October 25, 2010 2:01 PM

21 - 15 - 9 reps

225# dead lift
95# overhead squat


Comment #201 - Posted by: tdhalls at October 25, 2010 2:13 PM

as rx'd 13:53

Comment #202 - Posted by: khemeran ing at October 25, 2010 2:39 PM

13:00 as rx'd

Comment #203 - Posted by: MoisesDelMar, M, 163, 5'8", 27 at October 25, 2010 2:53 PM

Sub'd 185 pound Dead and 95 pound OHS:

Sub'd 135 pound dead and 65 pound OHS

Comment #204 - Posted by: Jeremy A. Olive at October 25, 2010 3:19 PM

DL 225
OHS 115

Comment #205 - Posted by: Matthew Burritt at October 25, 2010 4:13 PM

165 lb DL
75 lb OHS


plus day 12 in the 100 day burpee challenge


Comment #206 - Posted by: brett_from_wylie at October 25, 2010 4:41 PM


OHS scaled to 115


Need to do some work on OHS. Do it as a warm-up most days but not with weight.

Comment #207 - Posted by: C Church at October 25, 2010 5:07 PM


DL - as rx'd
OHS scaled to 115

Horrible WOD for me. I had no balance, got tired quick. Didn't keep time, it was pointless. This chest cold is killing me. Can't kick it and it's killing my WOD's the past week and a half.

Comment #208 - Posted by: WJC at October 25, 2010 6:15 PM

As RX'd for 13:35.44 :)

Comment #209 - Posted by: José Riesco III - M/25/5'9"/170 at October 25, 2010 6:26 PM

Scaled, first- 15x9x6 @ 185#DL/45#OHS
Total- 5:39 (62/69)
Next time all reps 21/15/9

Comment #210 - Posted by: Phoenix at October 25, 2010 6:31 PM


Loads: DL-225, O/H SQT- 65
Reps: as rx'd

Time: 5:40+8:50+5:30 = 19:00

Comment #211 - Posted by: PCal at October 25, 2010 6:35 PM


Compare to:
100305 - 11:05

Comment #212 - Posted by: B. Rhaly at October 25, 2010 7:08 PM

Scaled w/
DL 185lb
OHS 95lb
Stopped after 2d round (15 reps, ~20 min) due to crying kid.

Comment #213 - Posted by: chavez at October 25, 2010 7:28 PM



21 - 205# Deadlift
21 - 95# Overhead Squat
15 - 205# Deadlift
15 - 95# Overhead Squat
9 - 225# Deadlift
9 - 115# Overhead Squat

Comment #214 - Posted by: Fido Hinojosa at October 25, 2010 7:32 PM

Time: 7:39

Comment #215 - Posted by: Fido Hinojosa at October 25, 2010 7:33 PM


12:07 (last time 11:20)

Comment #216 - Posted by: Callum at October 25, 2010 7:49 PM



225lbs deadlift
135 backsquat (never have done overhead squat)


Should have probably subbed with 185lbs back squat instead of 135lbs. maybe next time if i still don't do overhead.

Comment #217 - Posted by: Dan Lav at October 25, 2010 7:58 PM

as rx'd

Comment #218 - Posted by: Troy at October 25, 2010 8:15 PM

used 50Kg for OHS kept pitching it forward in the bottom of the squat so failed a bunch of them.


Comment #219 - Posted by: optimistic dan at October 26, 2010 12:47 AM


21-15-9 reps of:
225 pound Deadlift
135 scale...125...pound Overhead squat
Rnd 1 - 1.55 73%
2- 3.10 76%
3- 2.24 76%
= 7.29 at 75%. new PR with more wt.
Last time on 16 Mar 2010, did 95 OHS at 7.42 at 71%. So this is better. Due to space constraints was concerned on droping WT from OHS. But can go to 135 next time. 21-21 straight.
DL 9,6, OH 15 str, DL 6-3, OH 9 str.
Good all around effort and result. Little stiff next day but not bad.

Comment #220 - Posted by: Matt A at October 26, 2010 2:21 AM

18:31 with 92k deadlifts and 40k overhead squats.

Comment #221 - Posted by: James Knaack at October 26, 2010 5:34 AM


Comment #222 - Posted by: Steeliekid 42 67" 175# at October 26, 2010 6:40 AM

Run 5k



Comment #223 - Posted by: Collard at October 26, 2010 7:00 AM

225 lbs. deadlift (form suffered as fatigue set in. This was too high of a weight for this workout).

65 lbs. OHS (first 6 reps were done @ 95 lbs. Shoulders couldn't support the weight, 65 was the correct weight for me to scale to).


Comment #224 - Posted by: Jacek at October 26, 2010 7:19 AM

7:24 as rx'd

Comment #225 - Posted by: marty c m/47/6'/240 at October 26, 2010 8:06 AM

Completed WOD on 10/26/2010

5:47 RX

Comment #226 - Posted by: Sinan at October 26, 2010 9:48 AM

49 / 181

not as rx'd -- did 135# back squats in place of OHS


Comment #227 - Posted by: tom perry at October 26, 2010 10:51 AM

RX'd 19:33 (Struggled with OHS but was happy with form at 135 lbs)

Comment #228 - Posted by: cleib23 (27/5'8"/165) at October 26, 2010 10:54 AM

DL: 225
OHS: 95


Comment #229 - Posted by: ferb44 at October 26, 2010 11:01 AM


135# Deadlift
95# Overhead Squat


Comment #230 - Posted by: Logan S at October 26, 2010 11:24 AM

Scaled:Porch 15-12-9
DL: 225
OHS: 135
12:35, Single Bar

Comment #231 - Posted by: B Black at October 26, 2010 12:02 PM

65# overhead squat


Comment #232 - Posted by: Toby D at October 26, 2010 12:05 PM

8:51 as rx'd, 1 min off last time, but very happy getting close to normal

Comment #233 - Posted by: dan colson at October 26, 2010 12:52 PM


Great post. I've not been on the mainsite in sometime, but I think I have a good excuse: newborn = sleep deprivation, but hell, I'll chalk that up to variability.

I'm really inspired by the CF community and it's what originally brought me in. The workouts kicked my butt, but the community is what I've found so fascinating and interesting. I, too, now run an affiliate (would not classify as successful in most people's eyes as we are a non-profit/donations-based affiliate, but successful to us because we are as one of my athletes said to me this morning: "Changing lives") That's what CF is about for me: changing lives. It's unfortunate that folks are not hanging at CrossFit.com any longer, and rather hitting up the local affiliates which may or may not draw from the mainsite, however, the community is still alive and well. Take for example this weekend I received an email from someone I've never met. He was going to be in town visiting family that lived just a few minutes away from my Garage (that's where my affiliate lives) and wanted to know if he could hang. He killed our workout today and it was great to meet him. IN another example of the larger extension of the CF community, I had an athlete travel 3 hours south to attend his first competition. He came to me about 6 months ago at 250+lbs, not able to run 1/2 mile, and deadlift, well he was pulling a whopping .25 BW deadlift. 6 months later he's pulling over 350 (almost 2XBW), can easily run 1--3 miles, quickly, has a sub 8 fran time, etc. Still not a firebreather by some folk's standards... At any rate, he shows up the competition and one event was a timed 21-15-9 rep scheme. Everyone else in his division was finished and immediately after recovering they started cheering this fella, their competitor on to finish the WOD. CrossFit.com has made me feel like this community is family and that I could probably go anywhere in the world wearing a CF shirt/apparel and be invited into someone's home as a guest.

Anyhow, back to the real world - changing diapers!


Comment #234 - Posted by: Steven M. Platek, Ph.D. at October 26, 2010 1:05 PM


Comment #235 - Posted by: mrd m/26/5'10"/200 at October 26, 2010 1:18 PM

3 mile run
15 and 9
95# cleans
95# front squats

Comment #236 - Posted by: dyagg at October 26, 2010 1:22 PM

31 yom, 190 lbs


subbed 95lb ohs

Comment #237 - Posted by: Jeff Weltmer at October 26, 2010 1:30 PM


As Rx'd: 10:43

That was awesome sauce. OH squats used to give me mad problems but my overhead has gotten really strong lately. I was really hoping for sub-10 but I'm happy with this.

Comment #238 - Posted by: Jordan D. at October 26, 2010 2:29 PM

Scaled ohs to 115


Comment #239 - Posted by: Smithy/m/50/5'10"/168 at October 26, 2010 3:10 PM

185 deadlift, 55 OHS

Comment #240 - Posted by: David Burns at October 26, 2010 3:20 PM

9:12 as Rx'd

Much tougher than I expected. Lower back was fried.

Comment #241 - Posted by: Shane Jensen (M/23/5'11"/185) at October 26, 2010 4:06 PM


DL 225, OHS 115, One bar

Nice WOD, but I hate doing overhead anything at my base globo gym. It was realy crowed today so I could only use one bar. The only area to do CF style workouts is in the "deadlift area" and its about a 4x6 square with a glass wall behind you and 2" to the left is the water fountains. So there was alot of pausing before going overhead to wait for gym goers to get a sip of water, I didnt want to be in the middle of a squat fail and drop it on someone. I'd feel bad but at the same I would be thinking "Thata teach you to walk right in front, beside, or behind me while I'm lifting heavy stuff over my head". Just kidding, but not really, haha.


Comment #242 - Posted by: BlackCatX-Fit at October 26, 2010 4:10 PM

used 95 lbs for OHS

Comment #243 - Posted by: Kyle A. at October 26, 2010 4:21 PM

Scaled to 95# OHS: 6.48
8:30 last time w/ 95#

Comment #244 - Posted by: M. Honcho at October 26, 2010 4:27 PM

5:27 pr by over a minute

ohs are not always good depth.

Comment #245 - Posted by: Kevin McClellan 49/M/195 at October 26, 2010 5:10 PM

sub'd 115# OHS

Comment #246 - Posted by: cja at October 26, 2010 5:13 PM


Comment #247 - Posted by: Libbie at October 26, 2010 6:53 PM

DL - 155 (should have done more)
OHS - 89 (just about right...need more practice)

Comment #248 - Posted by: Brian R 48/6'2/185 at October 26, 2010 7:03 PM


50 lbs. overhead squat

Comment #249 - Posted by: Bawdymonkey at October 26, 2010 7:50 PM

Warmed up w/ the Snatch balances from a while ago. Worked up to 100kg/220#, a 10# PR.

7:26 as rx'd

And Smoked!

Comment #250 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at October 26, 2010 8:48 PM

Previous time 17:39 3/5/10

Scaled DL to 205 and OHS to 115

I wish I'd checked this before I worked out...I'd have done the same thing again

DL as rx'd scaled OHS to 95 due to recent shoulder pains


Comment #251 - Posted by: Cleveland at October 26, 2010 8:51 PM

Devastating day today: personal disappointment/family issues set in right before the WOD, tore up hands from previous pull-up WODs, crappy gym with no CF coaching...not even Iron Maiden could help me snatch that weight overhead. Got 21 DL's in, failed snatch 4x, then push-jerked weight and, as one person put it, reality set in and I realized I haven't done OHS in a while.

I need to stay up on the journal and continue building up my oly lifts/power lifts. I could have scaled down the weight for today, but I have this pride thing in the way, and my personal emotions were beating me down.

Damn. I'll hit this again hard next time around :(


Comment #252 - Posted by: Christopher Byers at October 26, 2010 9:46 PM


Comment #253 - Posted by: hillmang at October 26, 2010 10:51 PM

9:00 95OHS/185DL

Comment #254 - Posted by: GrandeLSM at October 27, 2010 5:35 AM

Paul: 7:05 (225/95)
Hwest: 7:11 (225/135)
Jen: 14:09 (155/75)
Gunnar; 10:21 (225/45)
Chris: 19:27 (225/115)
Ryan: 20:15 (165/115)

Comment #255 - Posted by: jenniferg at October 27, 2010 7:24 AM

21-15-9 reps of:
225 pound Deadlift SUB 200 pound
135 pound Overhead squat SUB 65 pound


Compare to 100305

225 pound Deadlift
135 pound Overhead squat SUB 65 pound


Comment #256 - Posted by: Louis Herrera Jr. at October 27, 2010 9:30 AM


as rx'd: 7:04

Comment #257 - Posted by: RF_Guy at October 27, 2010 11:44 AM

15:38 as Rx'd

Comment #258 - Posted by: Jette 41/M/5'11"/175 at October 27, 2010 11:52 AM

Just trying to get back into it after 6 weeks of doing a WOD here and there, but not consistently, due to the birth of Liam Matthew Johnson, my first-born son and child.

11:30, scaled OHS to 95#

Comment #259 - Posted by: Matt Johnson at October 27, 2010 12:24 PM


Comment #260 - Posted by: Matt Lucas (The Foodee Project) at October 27, 2010 2:27 PM

14:30 saled OHS to 95lb, DL's were 225

DL's unbroken, OHS broken 12-9, 9-6, 6-3

This one was a lot tougher than it looked.

Comment #261 - Posted by: clark at October 27, 2010 3:00 PM


Comment #262 - Posted by: Kevin - M/190/6'/39 at October 27, 2010 4:03 PM


92 kg DL
60 kg OHS

Comment #263 - Posted by: Mik at October 27, 2010 4:56 PM


Comment #264 - Posted by: EJ at October 27, 2010 6:31 PM


Comment #265 - Posted by: Marky Mark at October 27, 2010 6:59 PM

scaled OH squat to just the 45lb bar. DLs and reps as rx'd

OH squat has got to be my weakest lift. i just can't seem to get it down.

Comment #266 - Posted by: Eamon at October 27, 2010 10:00 PM

Did this today as rx 10:31.
Over head squats are no joke!

Comment #267 - Posted by: carloski at October 27, 2010 10:58 PM


as rx'd (OHS probably not as deep as required)


Comment #268 - Posted by: Adam Hamm at October 28, 2010 3:38 AM


10:31 155/65

need work on OHS and all Oly lifts for that matter!

Comment #269 - Posted by: knodes at October 28, 2010 7:19 AM


10:31 155/65

need work on OHS

Comment #270 - Posted by: knodes at October 28, 2010 7:22 AM

D/L @ 102.5kg
OHS @ 51kg

+ 6kg on the ohs fae the last time,still flexibility holding me back,aswell,d/l's easy ,
before,B/P 5-5-5-5-5,Sn. complex,ohs,sn/bal,spu,
sn halt d/l's.worst yet

Comment #271 - Posted by: Peter Keenan Scotland at October 28, 2010 12:49 PM

Used 65# for ohs.
Way better form then 95


Comment #272 - Posted by: al deezy at October 28, 2010 1:08 PM

Did 5/3/1 strength workout for Deadlifts prior so I scaled the weight to half of my max deadlift and 95#s on my overhead.

Time: 4:58

Comment #273 - Posted by: Casey at October 28, 2010 1:13 PM


Sub 45lb OHS
225lb DL


OHS form falls apart at heavier weight needs work.

Comment #274 - Posted by: LMD_Mike at October 28, 2010 4:21 PM

DL: 175lb
OHSQ: 65lb
21-15-19, 9:33
Slow by 1:32, but 20+20lb heavier than last time.

Comment #275 - Posted by: Harpo m/43/145/5'7" at October 28, 2010 5:14 PM

13:34, OHS w/95lbs.....not there yet

Comment #276 - Posted by: Dennis M/27/6'0/190 at October 28, 2010 5:15 PM

Scaled a lot. 135# DL, 45# OHS for 21 then just air squats for the rest. Not sure of time.

Comment #277 - Posted by: bruce at October 28, 2010 5:33 PM

21, 15, 9


Comment #278 - Posted by: 31DR72 at October 28, 2010 8:44 PM

12 minutes (lp?)
DL 155
OHS 65

Comment #279 - Posted by: JoshuaM M/28/73"/170# 100210 at October 28, 2010 8:51 PM

DL 85 kgs 187 lbs: 21 - 9 - X
OHS 33 kgs 72.5 lbs 21 - 15 - X

Comment #280 - Posted by: James GS at October 29, 2010 12:23 AM


DL 225
OHS 45

Comment #281 - Posted by: matthew lee at October 29, 2010 6:01 AM


155 dl, 95 ohs

time = 4:47

broke the 9 set of deadlifts. dangit! y does that light weight feel so heavy in this workout?

Comment #282 - Posted by: cleverhandz at October 29, 2010 8:35 AM

Crossfit Warmup followed by WOD as rx'd


Overhead squat depth was not low enough.

Comment #283 - Posted by: Karsk (57 M 5'9" 185lbs) at October 29, 2010 9:37 AM

21-15-9 reps of:
185 pound Deadlift
95 pound Overhead squat


Comment #284 - Posted by: Kyle at October 29, 2010 12:57 PM

165 lbs DL
95 lbs Overhead Squat

Comment #285 - Posted by: Zim at October 29, 2010 1:54 PM

M 36/5'10"/170

195# - 21
185# - 15-9 DL



Comment #286 - Posted by: Rholl at October 29, 2010 5:32 PM


Comment #287 - Posted by: KB 24/5'10/190 at October 29, 2010 8:16 PM

had to scale the OHS to #115, otherwise as Rx'd


Comment #288 - Posted by: DJD at October 29, 2010 8:24 PM


135lb DL & 65lb OHS

10:15...definitely need better technique for OHS!!

Comment #289 - Posted by: Marie in 29 at October 29, 2010 8:32 PM

Scaled to 115# OHS. Rest as Rx'd.

Finished the same WOD on 100305 with 95# OHS at 9:56. OHS were REALLY, REALLy tough with an extra 20#.

"Mrs. Miyagi"
Scaled to 155# DL and 95# OHS. Rest as Rx'd.

Comment #290 - Posted by: Miyagi 30/m/164.2# at October 29, 2010 9:17 PM

jordan 15:34 95lb ohs
b. 8:15
tiff 10:20
kells 7:30 125dl 45ohs
christopher practice

Comment #291 - Posted by: b. at October 30, 2010 9:28 AM


155# front squat
225# DL

Comment #292 - Posted by: denob at October 30, 2010 11:09 AM

as Rx'd


Comment #293 - Posted by: eric jaarda 37/M/5'11"/170# at October 30, 2010 12:04 PM

My right shoulder is a touch sore. The pain is a bit down my humerus bone. It seems to have set in from doing my first muscle ups on the rings about three days ago. Not bad at all but I feel it's just a bit of post surgery bone soreness from june. So instead of OHS I did 21-15-9, 185lb deads and 20 lb wall ball shots-10 foot target in 4:48.

Comment #294 - Posted by: blaine M/33/69"/188 at October 30, 2010 5:50 PM

M/25/159 GregAWU


PR by almost 10 minutes!

Comment #295 - Posted by: Y. Zhou at October 30, 2010 6:19 PM

did 65 lbs. overhead squat


Comment #296 - Posted by: Manchild at October 31, 2010 11:28 AM

dl 140#
ohs 80#

Comment #297 - Posted by: PB m/43/6'/155 at October 31, 2010 11:30 AM

M54yo 229
225# deadlift and 75# OHS


Comment #298 - Posted by: do_b330 at October 31, 2010 2:59 PM

As rxd, 16:31

Heavy DL: 1-1-1-1-1-1, last effort at 341

Comment #299 - Posted by: Mad Max at October 31, 2010 8:22 PM

205lb deadlift
105lb overhead squat
15:36 which included 2min weight adjustment
then did .85 miles with a 124-136 avg. strides per min on the elipitical

Comment #300 - Posted by: Matt Militello at November 1, 2010 7:10 AM

@ Getting the hang of OHS.

Comment #301 - Posted by: dandanimal at November 1, 2010 8:35 AM

185 Dead lift
85 OHS


Comment #302 - Posted by: Trosty at November 1, 2010 8:56 AM

45# OHS
Form is STILL horrible...

Comment #303 - Posted by: Kaiman at November 1, 2010 11:45 AM

115# ohs


ohs so slow. At least 2/3 of my time. Need to work in oh lifts more.

Comment #304 - Posted by: schinizel/32/m/150ish/5'8 at November 1, 2010 2:30 PM



Comment #305 - Posted by: Ben S at November 1, 2010 4:32 PM

2:51 Rx... by Bejan, look for him at the games. Crossfit Salem.

Comment #306 - Posted by: Andy at November 1, 2010 9:58 PM

I second the question: what is the music in Spealler's WoD?

Comment #307 - Posted by: Rachel - F/5'3"/128/27 at November 2, 2010 7:04 AM

scaled to 75# ohs

6:42 (-7:22)

Comment #308 - Posted by: bookworm at November 2, 2010 6:29 PM

9:34 rx.

Comment #309 - Posted by: hillmanb at November 2, 2010 9:23 PM

comp to 100305
kinda a PR. did 20# less on the deadlift. haven’t done any deadlifting in a while.

Comment #310 - Posted by: wyatt22 at November 3, 2010 9:36 AM

I'm a newbie. I did 65lb ohs and 135 DL in 5min.

Comment #311 - Posted by: Abe at November 3, 2010 1:15 PM

145lb OHS


Comment #312 - Posted by: JerryM (m/39/6'2"/240) at November 3, 2010 3:20 PM

as rxd 9:23 PR
very surprised considering it was the third work out in a row.

Comment #313 - Posted by: chewuchjeff 37/5'9/193 at November 3, 2010 7:02 PM

as rxd 9:23 PR

Comment #314 - Posted by: chewuchjeff 37/5'9/193 at November 3, 2010 7:03 PM


Comment #315 - Posted by: nsb at November 3, 2010 8:29 PM

Scaled to:

185lb DL
95lb OHS

Time: 13:38

Comment #316 - Posted by: Fkarcha at November 4, 2010 5:50 AM


Comment #317 - Posted by: Bphantom at November 4, 2010 8:24 AM


subbed back squat for ohs


Comment #318 - Posted by: stinker [28.m.160#] at November 4, 2010 6:27 PM

First set of DL broke up 15/6; scaled back OHS to reps of 10-8-6

Comment #319 - Posted by: dsm19 M/31/6'0/210 at November 6, 2010 4:16 AM

(cant remember if posted time - 10:53)

Comment #320 - Posted by: dsm19 M/31/6'0/210 at November 6, 2010 4:33 AM

CFWU-3. Reg. Superman. Burgener. Row 500m.
Little better. Bumper plates helped since I could drop weight. First set real tough on OHS, esp since I was snatching weight. Once I remembered what Spealer mentioned in video about moving weight back on way down, became much easier. Did 8 straight on 15 & 7 on 0.
Had to break DL on 15 to 10 + 5.
3/5/10: 14:09

Comment #321 - Posted by: jrm at November 6, 2010 2:31 PM

205# dl
95# ohs


more weight and less time than last time

Comment #322 - Posted by: illis m/29/160/5'10 at November 7, 2010 10:55 AM

CFWUx2 (friday night hockey)
Scaled OHS to 115

Comment #323 - Posted by: Doug at November 10, 2010 12:34 PM

8:47...down from 13:36 last time!

Comment #324 - Posted by: MoGreene at November 12, 2010 7:46 AM

Was travelling and took a couple of extra days off and felt it. 95lb OHS; my form was way better this time and sank it low.


Comment #325 - Posted by: Ukkrew at November 15, 2010 10:13 AM


Comment #326 - Posted by: Pacers at November 21, 2010 1:55 AM


scaled - dl 90kg, o/h sq 40kg

o/h broken into 5's 4's and even 3's in 1st round. 5-5-5 2nd round. 6-3 3rd round.

during o/h sq pressure caused by hand slipping along bar and rubbing against weights caused me problems. resolved this by holding a towel (in each hand) with lots of material free between hand and weights making cushion. allowed me to focus better.

finished with (m/c) run - 25 mins hilly 3k +

Comment #327 - Posted by: zenoperegrinus at November 25, 2010 8:19 AM


Comment #328 - Posted by: TROY at December 5, 2010 7:16 AM


9:37 - as rx'd

Comment #329 - Posted by: Coy R at December 6, 2010 7:38 PM


Subbed 205lbs deadlift / 95lbs OHS


Comment #330 - Posted by: Antun Karlovac at December 8, 2010 9:46 AM


Scaled to:
135# DL
20# OHS


Comment #331 - Posted by: Bill Gibson at January 9, 2011 7:32 PM

scaled to 185 lb deadlift, 75-65 lb ohs


Comment #332 - Posted by: JBGP at January 10, 2011 12:19 PM

As rx'd:

Comment #333 - Posted by: Ryan 6'/187/34 at February 28, 2011 5:52 PM

Scaled to 95lb ohs
Did 225 lb DL

Comment #334 - Posted by: Chaps at March 18, 2011 12:56 PM

Subbed OH's for thrusters

Comment #335 - Posted by: bill wilhelms at March 29, 2011 8:09 AM

135# deadlift
65# OHS

Comment #336 - Posted by: dcyn at April 11, 2013 8:21 PM

135# deadlift
95# OHS

Comment #337 - Posted by: William M. at April 21, 2014 11:20 AM
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