November 5, 2010

Friday 101105

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Mat Frankel 21:21, Heather Bergeron 23:18 (193lb dead, 1.5 pood KB, 83lb OH squat, 24" box, 30lb DB), Elyse Umeda 24:55 (185lb dead, 1.5 pood KB, 75lb OH squat, 24" box, 30lb DB), Kevin Montoya 26:16.
Post time to comments.

Compare to 091205.

CrossFitFortHoodMeurk_th.jpg

Enlarge image

Victoria Wolford, Fort Hood Firefighter Combat Challenge.


"From College Sports to CrossFit: The Making of a Champion" with Graham Holmberg, CrossFit Journal preview video [wmv] [mov]


Interview with Kristan Clever at the CrossFit/USAW Open - video [wmv] [mov]


Event 14 at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]


WOD Demo with Maya Bergeron and Mat Frankel by Again Faster Equipment - video [wmv] [mov]


"Truth or Consequences" by Eric E. Schmidt, Forbes.

Posted by lauren at November 5, 2010 5:00 PM
Comments

I'm going to use moustache power for this workout.

Comment #1 - Posted by: JohnB at November 4, 2010 5:03 PM

Have a question and it very well may be stupid. What would be an appropriate burpee number to sub for 400m run?

Like I said, probably stupid.

Comment #2 - Posted by: Tim Carr at November 4, 2010 5:18 PM

I second that john B. Lumberjack 20!! I have been itchin' for this workout since I first heard about it.

Comment #3 - Posted by: Jordan D. at November 4, 2010 5:19 PM

Question about butterfly PU's, hopefully some of the Elites can weigh in. How long did it take those of you to really get the movement down? I need to practice a lot more than I do but was curious what to expect. It is a bit of a loaded ? some pick it up faster than others. Thanks for any help or insight.

P.S. I've been watching Speal's tutorial on them via youtube quite a bit.

Comment #4 - Posted by: WJC at November 4, 2010 5:27 PM

Tim Carr, bc the workout has burpees, I'd sub something else, like rowing or double unders.

Comment #5 - Posted by: Paul at November 4, 2010 5:36 PM

there is no sub for running Tim.

Comment #6 - Posted by: Jerry at November 4, 2010 5:40 PM

Wow, I have PT tomorrow morning too. Tomorrow night is gonna suck, and I'm gonna love every minute of it :-D Dig Deep!!!

Comment #7 - Posted by: Julio at November 4, 2010 5:43 PM

Luckily the weekend is after this monstrosity of a workout

Comment #8 - Posted by: mike at November 4, 2010 5:51 PM

#3 - Butterfly
First factor would be your pull-up strength. If you've got 20+ kipping pull-ups it's just a matter of practice. If not, i'd hold off. Just as you want to build the strength and connective tissue for a strict pull-up before leaning to kip which has a significantly higher load on the joints.
Leaning the butterfly took me about a half an hour. However, making the movement smooth took time and practice. VERY similar to leaning double unders - the adaptation to the movement is largely neurological.
Practice every time you train 'till it's second nature.

M/32/190#/5'11" (40+ pull-ups)

Comment #9 - Posted by: Travis Janeway at November 4, 2010 5:54 PM

I love this pic! I sooo know how she feels. But thanks to CrossFit I showed up the guys.

Comment #10 - Posted by: The Anaconda at November 4, 2010 6:02 PM

this looks like it's gonna be a hard one, but will be an honor to remember those lost at Ft. Hood

Comment #11 - Posted by: Adam Hamm at November 4, 2010 6:03 PM

101104 rx'ed

115/115 lbs

Comment #12 - Posted by: Quinn McCutchen M/41/150/5'10" at November 4, 2010 6:13 PM

I can't believe it's been a year since that terrible tragedy.

Comment #13 - Posted by: Nick at November 4, 2010 6:29 PM

Go Maya!
This is going to be awesome tomorrow!

Comment #14 - Posted by: Jay B at November 4, 2010 6:36 PM

Great WOD. I actually programmed this for the Flanagan High School Baseball Team for tomorrow.
Good times.

Comment #15 - Posted by: Steven@CrossFitAffliction at November 4, 2010 6:54 PM

That girl is awesome!

Comment #16 - Posted by: Raymond Blockmon at November 4, 2010 7:09 PM

That is one torn up 'rescue randy'. Good lord it's time for a replacement!

Comment #17 - Posted by: Matt at November 4, 2010 7:13 PM

Lawyers do not give or withhold CEOs (or anyone for that matter) "permission" to say anything. CEOs ask lawyers: "what are the likely legal consequences of saying 'X', 'Y', 'Z' or zippo?" Lawyers answer their clients' questions. CEOs (clients) then make decisions about what they will say.

Way to go Maya!

Comment #18 - Posted by: Prolix at November 4, 2010 7:18 PM

You were awesome in that workout! Nice work!

Comment #19 - Posted by: Julia Singer at November 4, 2010 7:21 PM

Maya, I was talking about you. Mat, you were good too!

Comment #20 - Posted by: Julia Singer at November 4, 2010 7:23 PM

Hey guys I'm a young 20 year old 5'7 165 pd soldier thqt just started crossfit a couple days ago (barbara was my first workout) any tips from you seasoned vets would help this is the kind of workout I've been looking for and was looking for some advice as to not hurt myself (I'm not afraid to push myself though) and just any tips that helped you guys get stronger

Comment #21 - Posted by: spc james lancon at November 4, 2010 7:31 PM

Mat and Maya - awesome WOD, you guys!

Comment #22 - Posted by: Brian Curley at November 4, 2010 7:35 PM

Win, lose or draw,Rogue still has cooler shirts.

Comment #23 - Posted by: nick r at November 4, 2010 8:13 PM

spc james lancon, you have a video of a 10 year old girl doing a scaled down version of the WOD. Start with that.

Comment #24 - Posted by: chimp at November 4, 2010 8:33 PM

Maya!!!!! Girl, you are amazing!!! I think we all know who is going to win the CrossFit Games 2019 (God knows your mother and I will be drinking mimosas in the stands!!!) Great job I am so proud of you. It is so rare to see the degree of commitment and diligence at such a young age. You are a little BEAST...I am scared, very scared...in a good way.. xoxox

Comment #25 - Posted by: L. Plumey at November 4, 2010 9:02 PM

#20 "Spc James"

First, PLEASE make sure you warm up ALL of the exercises you will be performing in this "Wod." As for reps I would have to agree with "Chimp." Cut back from 20 to 10. As for the weight I would try a 135# deadlift, a 1 pood or 35# kettlebell, 45# overhead squat. Just remember "active shoulders" and "mid-line stabilization" before each rep. If it feels too light add some weight to the bar, but I don't recommend more than 65#, and as for dumbell-cleans I would say 25# dumbells (make sure you go into a FULL-squat, below paralell, each rep). I hope this helps! Good luck!!!

Comment #26 - Posted by: Suzanne Traitz F/39yrs/5'4"/145lbs at November 4, 2010 9:06 PM

Thank you, Prolix. :-)

Comment #27 - Posted by: Dale_Saran at November 4, 2010 9:20 PM

Gonna be tough trying to do the lumberjack 20 at my big box gym but by the power of my beard I will prevail!

Comment #28 - Posted by: Rufus at November 4, 2010 9:48 PM

Team Maya!!

Comment #29 - Posted by: denise thomas at November 4, 2010 10:00 PM

Oh saturday you look so gloomy...RAT UP the Lumberjack Cause...My team in Africa will prevail though so lets get it on!!!!

Comment #30 - Posted by: RATB at November 4, 2010 10:16 PM

@ #9, Travis,
Thanks for the advice. I can do 20 Kips, sometimes I get out of rhythm tho. I will practice BF longer and more seriously. I usually quit pretty quick cause i tend to do them after the WOD's when I'm tired. Thanks again.

Comment #31 - Posted by: WJC at November 4, 2010 10:25 PM

As rx'd w/ 95lb barbell full squat cleans:

29:41

Comment #32 - Posted by: Bayonetwork at November 4, 2010 10:27 PM

38 5'4" 154lbs
225 DL
95lb overhead squat
everything else as rx'd

44:28

Comment #33 - Posted by: crazymuscle at November 4, 2010 10:29 PM

Maya rocks! I share this video with Amalia my 8 year old daughter and crossfit partner (her nickname is Maya by the way), and she feels very encouraged by seeing you get through the workout. go Maya!

Comment #34 - Posted by: Ramon Davila at November 5, 2010 12:25 AM

27:45

Comment #35 - Posted by: Brandon Pegg at November 5, 2010 1:02 AM

28:55
got to rep 14 on deadlift

Comment #36 - Posted by: charbs 25/185 at November 5, 2010 3:15 AM

19:58 get some OORAH

Comment #37 - Posted by: mfryer at November 5, 2010 3:55 AM

24:24- plank pu burpees with clap and jump/ nipples over bar ctb/ tap on floor for each rep of sq cleans.... Would have been easier to do hanging sq cleans so when in doubt do what's hardest

Comment #38 - Posted by: mike d 148 5'7" 35 at November 5, 2010 4:05 AM

24:14
scaled:135# DL,35# db,45#OHS,45#bar squat cleans
F/35/180#
CRossfit SB IN

Comment #39 - Posted by: melanie at November 5, 2010 4:14 AM

#2 Tim Carr,

a good substitute for the 400m run would probably be 2 min of step ups (fast) on at 18" box. thats what im gonna do because of the limitations of where i do the WOD's.

Comment #40 - Posted by: Red at November 5, 2010 4:15 AM

32:27 (225lb dead, 1.5 pood KB)

Comment #41 - Posted by: gb 43/m/71"/185# at November 5, 2010 4:19 AM

Thanks for remembering us one year later! The LUMBERJACKS are doing well in Afghanistan and just completed our 10 month of combat. Today the LUMBERJACKS ran a Kandahar Airfield wide LUMBERJACK 20 event in honor of our four fallen heroes and the others who will be remembered at Fort Hood today - we had great participation.

As prescribed 33:30

LTC Pete Andrysiak
CDR, Task Force LUMBERJACK

Comment #42 - Posted by: LUMBERJACK 6 at November 5, 2010 4:50 AM

have to say this rogue - again faster competition has really sucked me in. it's like my favorite reality show.

last time i did lumberjack 20 i met pukie in a big way. 25:27.

Comment #43 - Posted by: ken c at November 5, 2010 4:50 AM

as rx'd
no breaks all sets except db cleans.

24:14

Comment #44 - Posted by: joecam 36/M/190 at November 5, 2010 4:57 AM

just watched the matt and maya video. wow! go maya. she's awesome.

Comment #45 - Posted by: ken c at November 5, 2010 5:00 AM

53 lb kb on swings
35 lb kb on sq cleans
so i wore 20 lb wt vest on evrything

time: 39:43long but i got thru
at 10 mins i was on overheads. fatigue after that hahahaha!
did it alone...

Comment #46 - Posted by: b. at November 5, 2010 5:18 AM

Maya reminds me of how much more athletic girls were than me when I was that age. I'd like to challenge them today to a WOD. Though, I would probably still lose.

Comment #47 - Posted by: Patrick at November 5, 2010 6:00 AM

38 mins (20" box jumps, 1.5 pood swings, 95lb overhead squat)

Comment #48 - Posted by: bahec at November 5, 2010 6:16 AM

Heather... Your daughter is a beast! The intestinal fortitude she displays at such a young age is inspiring.

Comment #49 - Posted by: B Kieffer at November 5, 2010 6:32 AM

32:53, 30" box jumps

Comment #50 - Posted by: B-Mo M/33/6'/190 at November 5, 2010 6:37 AM

@LTC Pete Andrysiak
CDR, Task Force LUMBERJACK

Thank you for your service. As a civilian I cannot express my gratitude for what you and all of our American troops do for us in protecting our freedom. God Bless.

Tommy

Comment #51 - Posted by: Tommy Hackenbruck at November 5, 2010 6:42 AM

As rx'd

26:24

Comment #52 - Posted by: Loic at November 5, 2010 6:44 AM

135 lb DL
40 lb DB swings
55 lb OH squats
35 lb DB squat cleans

1/4 mi runs on the treadmill

36:48

Comment #53 - Posted by: georgecole3 at November 5, 2010 6:54 AM

Lumberjack Lite:
12 reps of each exercise (20k DL / 10 kg Swings / 20kg OHS / 10kg DB sqC)
300m Run

25 mins

Comment #54 - Posted by: The Ostridge at November 5, 2010 6:56 AM

really enjoyed that video, it was different than the usual stuff. Maya - great intensity while maintaining great form throughout (you too Matt)- good coaches.

Quick side story - at this years sectionals in Milford during the last WOD I paused for a sec to grab a sip of water (stalling really cause I was dying) during the 3rd round and someone yells out 2 feet away from me in the crowd - "get a drink when you're done!!!"

I looked up and saw it was a kid(which at the time I thought, this little kid just yelled at me!?) I didn't take that drink and kept on working. It stuck with me. She was right. You're going to be someone to watch at the games someday Maya!

Good luck at the beast of the east this weekend CF Stamford!

Comment #55 - Posted by: Andy P at November 5, 2010 6:57 AM

Quick question - anyone recommend doing this WOD in a fasted state? Good or bad move?

Comment #56 - Posted by: Eddie at November 5, 2010 7:10 AM

#55, because of the duration, I'd say don't fast. If you do, you'll definitely suffer some for time due to lack of energy. Not to say it can't be done...you'll just prob. be able to go faster with a proper pre workout meal to supply the fuel you need.

35:37, I hate being a poor runner! balance on OHS still causing too many breaks as well. Oh, Well!! got through it.

Comment #57 - Posted by: Billy/Engine 25 37/M/210/5'9" at November 5, 2010 7:18 AM

when i grow up i want to be like maya!!! great job girl!!

Comment #58 - Posted by: philip price at November 5, 2010 7:24 AM

rx'd
38:55

Comment #59 - Posted by: roh at November 5, 2010 7:26 AM

This is my anniversary WOD! Been waiting for this to come up again, this was my very first WOD and my introduction to CrossFit!

Comment #60 - Posted by: Deb at November 5, 2010 7:28 AM

as rx'd

34:14 ouch-hurt

Comment #61 - Posted by: Pete Mascadri at November 5, 2010 7:33 AM

‎40:15 complete, 170lb deadlifts, instead of a run I used a rowing machine, since I ran 5k this morning. 40 Lbs is the biggest kettle bell we have here, all the rest weight as rx'd. Still feel like barfing!

What an awesome frickin wod.

Comment #62 - Posted by: Roger at November 5, 2010 7:39 AM

Again Faster is fading... Keep it together AF!!

Comment #63 - Posted by: Tori Marrama at November 5, 2010 7:42 AM

42/m/176cm/74kg

20 Front Squats (140lbs)
Row 500m
20 KB swings (1.5pood)
Row 500m
20 Overhead Squats (75lbs)
Row 500m
20 Burpees
Row 500m
20 Pullups (Chest to Bar)
Row 500m
20 Box jumps (24")
Row 500m
20 DB Squat Cleans (45lbs each)
Row 500m

29:46

All exercises unbroken, except Squat Cleans which I couldn't string together. Towards the end I found out it's better to touch and go and rest upright standing rather than rest in the starting position like I did most of the time.

Comment #64 - Posted by: Memuc at November 5, 2010 7:47 AM

Very impressive display by Tommy in today's Tahoe challenge. Going 20 unbroken snatches with the 88 lb K-Bell is absolutely beast.

As for today's WOD, 26:36 as Rx'd.

Comment #65 - Posted by: Shane Jensen (M/23/5'11"/185) at November 5, 2010 7:51 AM

Really enjoyed that video today, different than the usual. Terrific intensity Maya while maintaining great form and ROM on the movements, very nice to see that from such a young CFiter - very well coached.

Side story - at this year's sectionals in Milford during the final WOD in round 4 I paused for a second and reached for my water when someone from the crowd yelled "drink when you're done!!!" I looked up and it was a kid yelling at me! - turns out it was Maya (didn't know at the time).

I didn't take the drink and kept working. It stuck with me.

Look forward to seeing more videos like this - great job AF and CFNE. Good luck with the Beast of the East tomorrow! - AP

Comment #66 - Posted by: Andy P at November 5, 2010 7:55 AM

Scaled OHS to 95#; P/U's were regular chin over bar: 29:25

Comment #67 - Posted by: ArcLite M/35/69"/163 at November 5, 2010 8:02 AM

scaled DL to 250
scaled OHS to 95 (form was not good - still working)
all else as rx'd
31:10
last time did a 225 lb. DL and a 65 lb. OHS so getting a little better - still a lot to work on

Comment #68 - Posted by: SB at November 5, 2010 8:14 AM

23:30 As RX'ed with a 44" box jump

Comment #69 - Posted by: George Bryant at November 5, 2010 8:15 AM

Almost as Rx'd:
used two 53lb. KB's for the OH squats
used two 53lb. KB's for the squat cleans
other than that all as Rx'd
M/37/215lbs
42:12

Comment #70 - Posted by: DrDan at November 5, 2010 8:20 AM

43/m/5'10"/180

As rx'd except runs were 650 m + (from 2nd floor of gym to street, around NYC block, back)

36:18.

Comment #71 - Posted by: KyleNYC at November 5, 2010 8:21 AM

Lumberjack MOD'd for glo-Bo gym

DL 225
OHS 95
KB 20kg
28:02
Indoor track. Had to run a flight of stairs to get to it. Good times. Good times! Zone diet (14 blocks) has proven effective. I like the results. Semper Fi!

Comment #72 - Posted by: Fleming92 at November 5, 2010 8:44 AM

225 dead
50 double unders
1.5 pood kb swings
50 double unders
95 OHS- hand sweat kept making the bar slip out of my grip
50 double unders
20 burpees
50 double unders
20 pullups
50 double unders
20 frog jumps-knees to chest
50 double unders
20 35lb db squat cleans
50 double unders

350 double unders are painful. Would have preferred the run but dont have a suitable place to do so

35:03


Comment #73 - Posted by: Chris B. 18/145/5'7" at November 5, 2010 8:51 AM

Wow, a whole lotta military inspired workouts on here.

Comment #74 - Posted by: MilSpec at November 5, 2010 8:52 AM

subbed

80# DB for KB
95# OHS
40# DB Squat Cln

29:24(pr)

Comment #75 - Posted by: ferb44 at November 5, 2010 8:58 AM

Scaled (knee injury):
DL: 80K Swings: 21K OHS: 30K DB Squat: 18,5K

Forgot my watch (doh!), but just around 25mins..

Great workout! The burpees where killing me after a 100 reps of those last night.. :D

Comment #76 - Posted by: Simon N. at November 5, 2010 9:18 AM

RX'd 19:19 + 36in Box jump

OH Squat was killer

Comment #77 - Posted by: Isaac Dozier at November 5, 2010 9:37 AM

60kg DL / 20kg KB swings / 20kg OH squats / 17.5kg DB squat cleans. The rest as RX'd : 24min 39sec

Comment #78 - Posted by: DB at November 5, 2010 9:44 AM

20 Deadlifts (90lbs)
Run 400m
20 KB swings ( 1 pood)
Run 400m
20 Overhead Squats (10 lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar) + green band
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (20 lbs each)
Run 400m

23:11

Comment #79 - Posted by: runnermom at November 5, 2010 9:49 AM

I have noticed when I WOD at an affiliate their 400 m run is much shorter than the 400 m run (.25 miles) on a treadmill when I am at a globo gym, why is this?

Comment #80 - Posted by: B Dizzle at November 5, 2010 9:49 AM

31:56
Down by two min

30/M/5'10"/210
Camp Dwyer, Afghanistan

Comment #81 - Posted by: Gabriel Wright at November 5, 2010 9:53 AM

as rx'd except 65 for ohs
33:36
m/27/5'9/160
camp dwyer, afghanistan

Comment #82 - Posted by: matt c at November 5, 2010 9:57 AM

MGySgt. USMC (Retired) M/49/6'2"/207

Been too long since my last good workout and figured I would do what I could to pay my respects. Scaled down the reps from 20 to 10. didn't need to hurt myself since its been a while.
Been focusing on college.

Scaled WOD in 31:06 which included hooking my dogs up on a leash and taking them on the first 4 runs. Made em stay home for the rest.

Overall happy considering the time off and remembering that when I first started CF it was hard to get 3 OHS @ 115 much less 10 or 20. Yup I'm older, stronger, and faster. Maybe next semester I can even be more consistant.

OooRahh CrossFit

Comment #83 - Posted by: W.D. at November 5, 2010 9:57 AM

CFWU x2

35:30
185# DL
55# DB swing
75# OHS
18" bench jump

Comment #84 - Posted by: Matthew at November 5, 2010 10:11 AM

26:00 rx'd

Comment #85 - Posted by: D. Swan at November 5, 2010 10:13 AM

M/23/177/6'2"

As Rx'd:

25:11

That was amazing.

Comment #86 - Posted by: Jordan D. at November 5, 2010 10:22 AM

M/23/177/6'2"

As Rx'd:

25:11

That was amazing.

Comment #87 - Posted by: Jordan D. at November 5, 2010 10:23 AM

37:00 rough.

Comment #88 - Posted by: ntJ83 at November 5, 2010 10:24 AM

M/23/177/6'2"

As Rx'd:

25:11

That was amazing.

Comment #89 - Posted by: Jordan D. at November 5, 2010 10:24 AM

M/43/5'11"/185

Slowly getting back into running after an injury to my soleus.

20 Deadlifts (225#)
Run 200m
20 swings (70# DB)
Run 200m
20 Overhead Squats (115#)
Run 200m
20 Burpees
Run 200m
20 Pullups (Chest level with Bar)
Run 200m
20 Box jumps (~19")
Run 200m
20 DB Squat Cleans (40# each)
Run 200m

28:03

Comment #90 - Posted by: nutfam at November 5, 2010 10:41 AM

m/32/170lb/5'8"

RIP all those lost at Fort Hood

as rx'd

28:11

fricken hard, everything was broken up except KB swings, burpees and box jumps. I walked the first 80m of the last 400m but was looking to break 30 mins so this was good. Hopefully faster next time!

Comment #91 - Posted by: Adam Hamm at November 5, 2010 10:50 AM


225# DL
1.5 pood KB
115# BB Squat Cleans
.25mi on treadmill

29:53

Comment #92 - Posted by: Kiko M/36/165#/5'9" at November 5, 2010 10:54 AM

DL- 135 lbs.
KB- 35 lbs.
OHS- 55 lbs.
Kipping Pull Up
BJ- 20 In.
DB Sq. Cl.- 25 lbs. Each

Time-33:25

Comment #93 - Posted by: The Anaconda at November 5, 2010 10:55 AM

Scaled way back...
10 reps of each and 1/4 mile runs on treadmill.
DL 165, 45 DB for KB, OHS 45, Squat Clean 35 each.

18:36 and I'm not too proud to say that I got smoked by a 10 year old girl. Way to go Maya. I'm old and weak, but someday, I'm gonna be like her. Semper Fi.

Comment #94 - Posted by: Major Dad m/50/6'3"165 at November 5, 2010 11:07 AM

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m


scales
deads at 225lbs
KB 1pood
OHS 115lbs
DB cleans 40pounders

time 25:55

Comment #95 - Posted by: NikNichols42yo 5'7'' 165lbs at November 5, 2010 11:20 AM

23:17

Scales
Deads 220
Squat cleans KB's

Comment #96 - Posted by: Ronin at November 5, 2010 11:43 AM

Way to go Maya! I look forward to watching your abilities unfold.

Our affiliate has "Jackie" posted:

row 1000m
50 thrusters 45# bar
30 pull ups

scaled to 50# thrusters

TIME: 8:54

Comment #97 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at November 5, 2010 11:45 AM

Had to do 95lb OH and used 53 lb. kb (29 reps).
Finished in 46:49. Long but a great WOD. I'm beat.

Comment #98 - Posted by: preacherman at November 5, 2010 11:53 AM

33:17 with deadlift scaled to 196 lbs
M/19/175

Comment #99 - Posted by: Andrew at November 5, 2010 11:59 AM

20 Deadlifts, 145lbs - PR by 10lbs
Run 400m
20 KB swings, 35lb DB
Run 400m
20 Overhead Squats, 65lbs - PR by 10lbs
Run 400m
20 Burpees
Run 400m
20 Pullups, standard chin over bar
Run 400m
20 Box jumps, 20" - only option at gym
Run 400m
20 DB Squat Cleans, 30lbs each - PR by 5lbs each
Run 400m

*Runs done on treadmill

38:48

Comment #100 - Posted by: AVL F/26/126/5'9" at November 5, 2010 12:00 PM

19/m/6'/175 lbs

33:17 with deadlift scaled to 196 lbs

Comment #101 - Posted by: Andrew at November 5, 2010 12:00 PM

What is a proper distance of swimming to sub for the running? I injured my foot a few weeks ago and I can Crossfit just fine, it's the running that kills me. Obviously I won't be able to do the swimming in between the lifts, but I'll try to get my best from the WOD.

Comment #102 - Posted by: Fido Hinojosa at November 5, 2010 12:01 PM

dl-115lb
kb-35lb
ohs-45lb
25lb dumbells

29:11

Comment #103 - Posted by: em :) at November 5, 2010 12:02 PM

What is a proper distance of swimming to sub for the running? I injured my foot a few weeks ago and I can Crossfit just fine, it's the running that kills me. Obviously I won't be able to do the swimming in between the lifts, but I'll try to get my best from the WOD.

Comment #104 - Posted by: Fido Hinojosa at November 5, 2010 12:03 PM

Scaled 21:30 - The Overhead squats were tough after the Deads, Runs & KB Swings. Everything else was just work.

20 Deadlifts, 225lbs
Run 400m
20 KB swings, 50lb DB
Run 400m
20 Overhead Squats, 115bs
Run 400m
20 Burpees
Run 400m
20 Pullups, Chest to Bar
Run 400m
20 Box jumps, 24"
Run 400m
20 DB Squat Cleans, 45lbs
Run 400m

Comment #105 - Posted by: stryder9 M/36/5'8"/155# at November 5, 2010 12:07 PM

28:35, with a 62 pound kettlebell and 40 pound dumbbells

I sometimes feel guilty enjoying these hero WOD's so much, so I remind myself that I'm not thinking about how they died but how they lived and trained: hard, and inspiring others.

Comment #106 - Posted by: TRN III at November 5, 2010 12:10 PM

Maya! LOVE it! You go, girl!!!
xm

Comment #107 - Posted by: michelle at November 5, 2010 12:15 PM

27/m/5'11"/175
70lb dumbbell
29:54(PR)

Back feeling real tight.

Comment #108 - Posted by: justaman - liberty, sc at November 5, 2010 12:16 PM

M/24/6'1"/180

As Rx'd:
26:55
Felt great running

Comment #109 - Posted by: upstatesooner at November 5, 2010 12:16 PM

Rx'd 23:48. Buy in: bench press 5-3-1+ 180-200-220(3) new 3RM + 5.

Comment #110 - Posted by: Kamper M/46/205/74" at November 5, 2010 12:31 PM

M/64/183 working back- subbed:
Run 1 1/4 mile rolling hills
Rope climb 3 ascents
NO TIME

Comment #111 - Posted by: peejay2 at November 5, 2010 12:33 PM

Scaled to 200m runs and totally left out the burpees otherwise rx'd except as noted 40 minutes
20 Deadlifts (275lbs)- broken 12-8
Run 200m
20 KB swings (2pood)
Run 200m
20 Overhead Squats (115lbs) first 5 were 115lb, then dropped down to 95lb as my form was getting lousy and I dropped the 5th rep
Run 200m
[20 Burpees - forgot to do these as I didn't write them down]
20 Pullups (Chest to Bar)- 2 sets of 10
Run 200m
20 Box jumps (24")
Run 200m
20 DB Squat Cleans (45lbs each)- broken into sets of 5
Run 400m

Comment #112 - Posted by: clark at November 5, 2010 12:33 PM

Scaled
205 lb deadlift
95 lb OHS
105 lb squat cleans
430m per run (thats my course)

29:27

Comment #113 - Posted by: Steve M/ 38/ 5'11"/ 200lb at November 5, 2010 12:38 PM

Scaled DL to 225, and box jump to 20" and did 40 reps (my gym doesnt have boxes) otherwise as rx'd

39:10

m/22/5'b/140

Comment #114 - Posted by: Sam Nichols at November 5, 2010 12:55 PM

that was 5'8 not b

Comment #115 - Posted by: Sam Nichols at November 5, 2010 12:56 PM

f/41/178/5'11"

runs were 650m and I skipped the last one as I figured I'd done enough running by then(3250m)

deadlift 155#
- 1 pood USA kb swings (happy to have the range of motion again)
- OH squat maybe a 10# metal pipe.
- I too forgot to do burpees (didn't write them down)
- 10 pullups chin to bar this time.. forgot about trying to kip... just kicked randomly...seemed to work better
- 23" box jumps
- 20# dumbells (either that or 45#)

27:18 which is 15 minutes faster than last time but then I realized that last time I did two extra runs (1300m)and 20 burpees more .... I still think I could have done that in under 15 minutes though.

Comment #116 - Posted by: JuliePlatt at November 5, 2010 1:00 PM

6'0"/194/33
27:55

Wanted share a Trailer to a new movie of another coach that changed my life: Frosty Westering
More Than Champions - Teaser
http://vimeo.com/16432363

Comment #117 - Posted by: SWA at November 5, 2010 1:04 PM

as rx'd:

26:54

Comment #118 - Posted by: Ken Mitchell at November 5, 2010 1:04 PM

F/40/5'4"/118
-85lbs for deadlift
-35lbs for overhead squat (could have done more)
-12kg KB
-had to do jumping pullups as the regular bar was in use
-24" box jump
-20lb DB
-had to run 8 laps around half basketball court for 400m. Did get two reps of 4 full laps.
29:57

Comment #119 - Posted by: Heather Szabo at November 5, 2010 1:11 PM

21:00
Rx'd
felt like crap before and during

Comment #120 - Posted by: nate schrader at November 5, 2010 1:17 PM

22:53 (135# deadlift, 85# OHS, 35# swings, 25#db clean)

Comment #121 - Posted by: Ashley Westerheide-Eyink at November 5, 2010 1:18 PM

Crossfit Warmup 2 rounds

Pack scaling with some modifications:
20 Deadlifts (185 lb)
Run 400m
20 KB swings (45 lb plate)
Run 400m
20 Overhead Squats (2 x 80 lb fail, 18 x 60 lb)
Run 400m
20 Burpees
Run 400m
20 Pullups (Weight Assist; 10 x 100 lb, 10 x 120 lb)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (30 lb each)
Run 400m

Had to walk 45 seconds or more to different workout areas to accomplish this one. Walking time total 9 min 45 sec.
Total Time: 44:07 (35:22)

Comment #122 - Posted by: PhilH m/40/5'10'/200/Crossfit Bday: 10 Sep 10 at November 5, 2010 1:22 PM

20 Deadlifts (275lbs)
Run 400m
20 KB swings (1.5 pood)
Run 400m
20 Overhead Squats (95lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (21")
Run 400m
20 DB Squat Cleans (40 lbs each)
Run 400m

23:30

Comment #123 - Posted by: runnermom at November 5, 2010 1:28 PM

2010-11-05: 28:59. Office. TM@7.5-8. DL@13,KB@13,OHS@13. Rnds@3:46,3:43,4:37,4:16,3:00,3:41,5:52.
2009-12-05: 36.25. Gym. TM@8-8.5. DL@8,KB@12,OHS@10.

Comment #124 - Posted by: gs at November 5, 2010 1:29 PM

m/45/185

29:50

Comment #125 - Posted by: cosmo at November 5, 2010 1:31 PM

M/35/198/5'10"

Had to make due with an office gym. Ran on a treadmill at a pace between 8:00 and 7:00.

20 Deadlifts (50 lb dbs)
Run 400m
20 KB swings (35 lb db)
Run 400m
20 Overhead Squats (25 lb dbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (120 lb pulldowns)
Run 400m
20 Box jumps (20 squats)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Time: 27:46

Comment #126 - Posted by: MK44 at November 5, 2010 1:47 PM

only changes were OH squats with 135# and ran .25 on treadmill
33:51

Comment #127 - Posted by: B Miller/m/5'9"/242 at November 5, 2010 1:56 PM

DL- 135 lbs., OHS- 65 lbs, KB- 35 lbs, 20 inch box, 25 lbs dbells: 33:46 All pullups unassisted:)!

Comment #128 - Posted by: Thinlizzie at November 5, 2010 2:02 PM

33 mins
scaled the weights down. felt a little run down today (long week of work and sore from Barbara)

Comment #129 - Posted by: greg 6'3"/214/38 at November 5, 2010 2:02 PM

m/37/208/6'1"

As Rx'd

19:23

Comment #130 - Posted by: Scotty T (TX) at November 5, 2010 2:02 PM

M/33/6'3"/198

27:35

Previous:
25:59

Comment #131 - Posted by: Ben S at November 5, 2010 2:03 PM

F/24/5'6"/125

dl: 155#
kb: 1.5 pood
ohs: 65#
db clean: 25#

27:12

Comment #132 - Posted by: J Gat at November 5, 2010 2:11 PM

m/165
sub 40# dbs

rest as rx: 26:50

Comment #133 - Posted by: jnel at November 5, 2010 2:15 PM

Wanted to get a run in today so decided it would be a good idea to sub in 800's for the 400's....... 48:02

Comment #134 - Posted by: Reh - STL at November 5, 2010 2:16 PM

subbed 70lb DB for 2pood KB...otherwise as rx'd

all runs 0.24 miles on the treadmill. jog to the treadmill and back (about 25 yards each way) and treadmill warm up killed my time but I appreciated the rest nonetheless...call it even.

29:21 - beastly WOD

Comment #135 - Posted by: cnc at November 5, 2010 2:19 PM

M/48/6'2"/225

DL:L 205#
Kb: 1.5 Pood (it's all I have)
OHS: 90#

The rest as rx'd; 48:48

Comment #136 - Posted by: Bushidoman at November 5, 2010 2:23 PM

36:15 as rx'd

Comment #137 - Posted by: TRIPKASE m/38/160 at November 5, 2010 2:26 PM

M55/175/69"

LJ20
Deadlift 275#
KB 53# x 27 reps = 1431# = weight of 2pd (No 2pd)
OHS 115#
DB Cleans 45#
400m Runs

Time = 21:31

Comment #138 - Posted by: Rick Sinclair at November 5, 2010 2:40 PM

As Rx:

23:28

Awful- in a good way . . .

Comment #139 - Posted by: nathlete at November 5, 2010 2:47 PM

34 min rx'd
seems like everything was on opposite sides of the gym today> set up first next time!!

Comment #140 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at November 5, 2010 2:48 PM

195 deadlift
45lbs plate bell
95 overhead squat
40lbs dumbell squat cleans
400m run

36.36

Comment #141 - Posted by: SQlag at November 5, 2010 2:48 PM

40/m/185
as rx'd

24:28 (not bad for a CF senior citizen)

Comment #142 - Posted by: JackM at November 5, 2010 2:53 PM

M/31/210/75"
Ran 4 miles this am so subbed 500m row for the run, all else as rx'ed. Awesome WOD.
39:38

Comment #143 - Posted by: Matt West at November 5, 2010 2:58 PM

m/39/76/210

Subs:

KB 30 swings @1.5pd; SCl 115# barbell; 500m rows

34:50

Comment #144 - Posted by: Chas at November 5, 2010 3:01 PM

245#Dl, 95# OHS all else Rx'd 34:53
Tough as always...

Comment #145 - Posted by: chad M/157/5'7" at November 5, 2010 3:25 PM

F/5'4"/134/36
115# dead lifts- nursing a sore knee
16kg swings
65# OHS
25# DB
Ran outside, so nice out!
39:44

Comment #146 - Posted by: Jessica at November 5, 2010 3:31 PM

38/m/192

as rx'd 32:20

personal note: did 19 deads without dropping the bar, dropped it and finished the last dead...overall deads took 1:20.

Comment #147 - Posted by: Patrick at November 5, 2010 3:48 PM

Couldn't get to the gym. At home, Row 250M x 10, 1:00 between rounds.

0:53-0:58

Comment #148 - Posted by: bingo at November 5, 2010 3:50 PM


26:59 pr

50lbs for swings (heavist I have)limited rom on ohs

Comment #149 - Posted by: Kevin McClellan 49/M/195 at November 5, 2010 3:51 PM

51/m/180

as RX'd
37:05

Comment #150 - Posted by: JamesFrancis at November 5, 2010 4:04 PM

20 Deadlifts (224lbs)
40 Double Unders
20 KB swings (2pood)
40 Dubs
20 Overhead Squats (115lbs)
40 Dubs
20 Burpees
40 Dubs
20 Pullups (Chest to Bar)
40 Dubs
20 Box jumps (24")
40 Dubs
20 Squat Cleans (115#Barbell)
40 Dubs

25: 49

Comment #151 - Posted by: Espinosa m/25/5'11"/165 at November 5, 2010 4:06 PM

Scaled WOD to
185lb DL
65lb OHS
55lb KB swing
25lb DB squat clean

41:24 Met pukie after the pull ups and that slowed my time down trying to recover and finish. Great WOD though.

Comment #152 - Posted by: Doc W at November 5, 2010 4:25 PM

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Deadlift 95lbs x 5-5 135lbs x 5 205lbs x 3 225lbs x 2 275lbs x 1
Kettlebell swing 16kg x 5-5 24kg x 5 32kg x 3
Overhead squat 45lbs x 5-5 65lbs x 5 95lbs x 3 115lbs x 2

39:11
Subbed 95lb barbell squat cleans
Foam roll after
Compared to 091205: 48:18

Comment #153 - Posted by: Sesoku at November 5, 2010 4:27 PM

M/33/5'4"/140lbs
As RX'd
30:17
Last time finished in 34:34 with 225dl and 95 OHS.

Comment #154 - Posted by: Matthew Burritt at November 5, 2010 4:29 PM

M/26/5'9"/178

Time 31:55 (PR) as Rx'd, runs on treadmill and 70# DB for KBS (last time 40:12, WHAT!)

Big PR for me today and yesterday. I'm feeling real good right now....just need to keep it up. DB squat cleans was the worst part, I mean the WORST part of this WOD. I was hurting when I got to them, just couldnt string more than 3-4. Sub 30 mins next time.

DO WORK!!!

Comment #155 - Posted by: BlackCatX-Fit at November 5, 2010 4:30 PM

M/48/5'7/165

As RX'd 23:14

Comment #156 - Posted by: Dee Grimes at November 5, 2010 4:40 PM

M/27/221/6'2"
34:12 as rxd.
Stupid running...

Comment #157 - Posted by: asuderelict at November 5, 2010 4:49 PM

As rxd: 31:34

Comment #158 - Posted by: therozfather at November 5, 2010 4:51 PM

10 years old!? Maya makes me feel like a big sissy, haha! Great job!

Comment #159 - Posted by: Milt at November 5, 2010 4:58 PM

39M/5'10"/170#

W/U: deadlift, 3x5 at 135-185-225#; kettlebell swing, 3x5 at 25-35-55#; overhead squat, 3x5 at 20-70-90#.

As Rx: 26:32.

New PR by 5:37. Runs on outside road course (37F, 87% humidity, wearing VFF); controlled drop on DL (no bumpers); American-style KBS; below parallel OHS; chest contact on pull-ups; DBs taken from floor on each clean.

Extremely happy with form and performance on this one. All sets unbroken, except for cleans (10-5-5). Runs felt much better than last time. That's likely where I cut a lot of my time compared to last time.

Done in honor of the soldiers who were killed. RIP.

Comment #160 - Posted by: rjf (Since 07-20-07. WOD no. 904) at November 5, 2010 5:16 PM

Jordan!

---------UofM Max Bell Crossfit -------

Sry I just got home from school now.

26:57, As Rx'ed

I was killing it until those chest to bars, I knew it but they destroyed me. After that I also broke up the cleans 10-5-5. But ya man that one floored me. Glad you had that stuff set up!

Comment #161 - Posted by: Cameron at November 5, 2010 5:23 PM

29:07
Runs outside, 75lb db swings,95lb barbell cleans. Need to push through this plateau. That's the only negative of a garage gym is having nobody there to push you...

Comment #162 - Posted by: Matt at November 5, 2010 5:26 PM

Great wod. Didn't finish. 42 mins for all except squat cleans and last run. Runs were .38 mi. Started getting calf cramps. .6 mi run wu = 5:01

Comment #163 - Posted by: kevin o at November 5, 2010 5:28 PM

Deadlift 245lb, OH Squat 95lb, rest as Rx'd - 33:31

Comment #164 - Posted by: Townsend m/27/5'8"/140 at November 5, 2010 5:31 PM

32:57
Sub- 95lb OHS for 115 OHS & 70lb DB swings for kettle bell.
Last time: 40:45

I definitely did a lot better on the movements. 400m runs were all at 10 on treadmill. OHS was a bit slow, I am still trying to preform these better. DBSC were the worst for sure. I find these extremely hard to do and they tacked on a good 5 mins to my overall time. If transitions were faster, I could get sub 30... next time.

Comment #165 - Posted by: Magnus 25/5'8"/155-160 at November 5, 2010 5:59 PM

Rx'd
32min-ish (watch got reset in a freak gasoline-fight accident)

Lost a lot of time changing bar weight for OHS.
Relative intensity: %100

I drank water in between running and movements; sorry Maya :(

Comment #166 - Posted by: Jay B at November 5, 2010 6:01 PM

Mat and Maya... amazing job by both of you fire breathers and way to represent CFNE!! Great stuff.

Comment #167 - Posted by: Phoenix at November 5, 2010 6:02 PM

M.36.168
DL modified to 185
37min...was good and hard

Comment #168 - Posted by: Abraham at November 5, 2010 6:05 PM

20 Deadlifts (275lbs)
Row 400m
20 KB swings (2pood)
Row 400m
20 Overhead Squats (95lbs)
Row 400m
20 Burpees
Row 400m
20 Pullups (Chest to Bar)
Row 400m
20 Box jumps (30")
Row 400m
20 DB Squat Cleans (45lbs each)
Row 400m

45:20

First time really getting rhythm on kipping pullups. Subbed for 95 on OHS. Probably the best WOD I've ever done. Really pushed hard, every exercise was done well.

Comment #169 - Posted by: Jacek at November 5, 2010 6:06 PM

M/39/ 210lbs/6'3"

Tried to do as Rx'd but missed the burpees and 400 m run round when copying the workout onto paper.

So, everything as Rx'd (except the round including burpees and the 400m run) done in 27:02 with a 30 lb weighted vest!

Comment #170 - Posted by: Andrew at November 5, 2010 6:08 PM

absoltuley wrecked me, did as rx'd ecept for overhead squat, did 115 for 10 then 95 for ten
time was 33:41

Comment #171 - Posted by: Brett at November 5, 2010 6:08 PM

In Honor... had to scale to Pack but hung on. Brutal.
225#DL/1.5poodKB/95#OHS/35#DB
1:20/2:24 DL already feeling heavy
0:46/2:03 I can swing!
4:46/2:06 Really struggling with OHS breaking sets and body.
1:51/2:00 Grinding through burpees. Wide feet.
4:40/2:00 PUs another GOAT. 10 and then broken.
1:42/1:58 BJs wrecked the legs and HR.
2:19/1:50 Just trying to hold on. Redlined.
Total: 31:45
Sub 30 next time and some solid OHS/PUs.

Comment #172 - Posted by: Phoenix at November 5, 2010 6:17 PM

A terrible tribute to a horrible event.

26:20 RXd

Comment #173 - Posted by: Walden at November 5, 2010 6:29 PM

Warm-up x 3 (30 double unders, 5 HSPU, 10 back extensions, 10 GHD situps, 10 OHS w/bar)

subbed to pack:
Pack:
20 Deadlifts (205lbs)
Run 400m
20 KB swings (1.5pood)
Run 400m
20 Overhead Squats (95lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps (20”)
Run 400m
20 DB Squat Cleans (35lbs each)
Run 400m

Time: 28:06

Comment #174 - Posted by: Casey at November 5, 2010 6:34 PM

20 (95# Cleans)
.25 Mile Run
20 (35# Kettles)
.25 Mile Run
20 (95# Thrusters)
.25 Mile Run
20 Pull-Ups
.25 Mile Run
20 Burpees
.25 Mile Run
20 Sit-Ups
.25 Mile Run
24:49
Couldn't do Box Jump (Achilles Hurt)

Comment #175 - Posted by: dyagg at November 5, 2010 6:37 PM

This is my first post. been doing crossfit for a few months now and I love it. I have been trying to work on my overhead squat and my squat snatch. It feels very awkward and I have never felt so uncoordinated in my life! Any suggestions on what I should work on to do better in these lifts.

Comment #176 - Posted by: John Walker at November 5, 2010 6:37 PM

Jordan,

26:57, As Rx'ed

I was crushing it until the chest to bars, those killed me, I don't even know what the sets were for them.

Then I also broke up the cleans, 10-5-5.
That was a fun time.

Comment #177 - Posted by: Cameron at November 5, 2010 6:52 PM

cfwu x 1

subbed 70# dumbell for KB, runs on tm at 2%

41'42

Comment #178 - Posted by: Tim 33/165/5'10 at November 5, 2010 6:56 PM

D @ 29's
scaled to save shoulder (labrum tear)
185# DL
1.5 KB
75# OHS
DIPS (no pull-ups)
BJ to tailboard
40# DBSC's
ROW 400m instead of run
36:00...held up on rower at times by others

Comment #179 - Posted by: waderpro at November 5, 2010 6:56 PM

f/27/147/5'5"

God bless all those affected by last year's Fort Hood tragedy.

Lumberjack 20, scaled to:
85lb DL
20lb KB
55lb OHS
pullups- 3 kipping, 10 jumping, 7 assisted
20" boxjumps
20lb DB squat cleans

30:10

runs done on treadmill.
TOTALLY MISSED THE BURPEE SET. didn't copy the workout down correctly. so unbelievably bummed.

awesome. amazing. insane WOD. loved it!

Comment #180 - Posted by: Erin at November 5, 2010 7:03 PM

150 DU's
100 Sit ups
50 Hang Power Snatch (75)
10:29

Compare to:
091205 - 34:16

Comment #181 - Posted by: B. Rhaly at November 5, 2010 7:07 PM

Pack from Brand x:
all the 400s
165 lb DL
30lb dumbbell swing
75 lb OHS
23 burpees (day 23 of the burpee challenge)
18 inch box

30:46

Comment #182 - Posted by: brett_from_wylie at November 5, 2010 7:09 PM

Scaled
all 400m
225 DL
1.5 pood KB swings
54 OHS (recovering shoulder tear, must be careful over head)
Pull-up & burpees Rx'd
DB squat cleans 30 (got crushed on these)

31:04

CrossFit Fortis
Glendale, AZ

Comment #183 - Posted by: Brendan m/42/178/5'11" at November 5, 2010 7:19 PM

Scaled KBS to 1.5 pood, OHS to 105#, DB squat cleans to 40#:

38:04

Comment #184 - Posted by: james.patrick [M/48/66"/135] at November 5, 2010 7:48 PM

Scaled

20 Deadlifts (225lbs)
Run 400m
20 KB swings (55lb db)
Run 400m
20 Overhead Squats (65lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (35lbs each)
Run 400m

46:48

Comment #185 - Posted by: Sinal M/31/5'9"/215 at November 5, 2010 8:09 PM

SUB 185# dl
SUB 55# ds
SUB 95# os
SUB 80# pd
SUB 25# dc

44:37
previous 49:16

Comment #186 - Posted by: Ticotexas M/41/69/160 at November 5, 2010 8:17 PM

29:06

Comment #187 - Posted by: RKH m/34/6'/195 at November 5, 2010 8:25 PM

M/49/6'3"/195

as rx'd
39:55

Comment #188 - Posted by: JimL at November 5, 2010 8:58 PM

M/44/180#

40# DB Squat Cleans
Else as Rx'd
39:00

Comment #189 - Posted by: Alan at November 5, 2010 9:19 PM

24 / M / 5'9" / 135lbs

Barbara, scaled to
10 pull-ups
20 push-ups
30 sit-ups
40 squats

5 rounds for time; rest exactly 3 minutes between rounds

4:23, 5:23, 6:10, 7:56, 6:35

I got lousy abdominal cramps in round 4 and had to rest a while. My last time was much better, but I've been out injured for a month.

Comment #190 - Posted by: BC at November 5, 2010 9:41 PM

scaled OH squat to just the bar
used 70lb DB for swings

40:00 PR by 1:58

Comment #191 - Posted by: Eamon at November 5, 2010 10:04 PM

Everything up to scale.
24 minutes 53 seconds...Goal was to get under 25

m/23/6'4/195
Fitness Forum in Florence SC

Comment #192 - Posted by: Bryant Smith at November 6, 2010 2:32 AM

26:03 as Rx

Comment #193 - Posted by: Raybone 42/6ft/185 at November 6, 2010 3:21 AM

32:01

225lb DL
95lb OH Squat

Comment #194 - Posted by: Chad Bakken at November 6, 2010 6:18 AM

29:30

20 Deadlifts (245lbs)
Run 400m
20 KB swings (45lbs)
Run 400m
20 Overhead Squats (45lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (40lbs each)
Run 400m

the runs were to the sniper school stop sign and back. still working on OHS, but they are coming along

a.m. workout
strict shoulder press
95x5
105x5
105x5
105x5
115x5

10 rds
5 ring dips
5 KB shoulder press each arm 1 pood
10 sit-ups

15:00

Comment #195 - Posted by: Devin D at November 6, 2010 6:21 AM

As rxd
29.27

Comment #196 - Posted by: Jonblaze at November 6, 2010 7:42 AM

Our box only had 40lb DBs for squat cleans...everything else was RX

24:47

*running all of those 400m runs in 42 degree weather sucked

Comment #197 - Posted by: Mike K at November 6, 2010 8:11 AM

20 Deadlifts (275lbs) [175lbs]
Run 400m [200m]
20 KB swings (2pood) [60lbs]
Run 400m [200m]
20 Overhead Squats (95lbs) [65lbs]
Run 400m [200m]
20 Burpees
Run 400m [200m]
20 Pullups (Chest to Bar)
Run 400m [200m]
20 Box jumps (30")
Run 400m [200m]
20 DB Squat Cleans (45lbs each) [30lbs each]
Run 400m [200m]

Did not time. Scaled-down parts in square brackets.

Comment #198 - Posted by: SethO at November 6, 2010 9:13 AM

35 yom 205 bwt

nursing a heel injury so did
"lynne"
205lb bench press
18/15/12/11/10=66
pullups
26/22/21/21/20=110

Comment #199 - Posted by: brian t at November 6, 2010 9:35 AM

27:32 as Rx'd
treadmill runs at 2% grade

Comment #200 - Posted by: Jette 41/M/5'11"/175 at November 6, 2010 9:38 AM

M / 6'0 / 175lbs / 33yrs

AS rx'd
22:23

Comment #201 - Posted by: JoeK at November 6, 2010 10:10 AM

Holmberg was all like.. x)

Comment #202 - Posted by: Daniel at November 6, 2010 10:24 AM

22:15...used a 1.5 POOD kettlebell

Comment #203 - Posted by: Mike Nulk at November 6, 2010 10:46 AM

24:10, last was 32:10, scaled to 200m runs, 250DL, 95 Ohs. Worn out from 9 hrs. sleep over the last 2 nights.

Comment #204 - Posted by: ScottMacArthur at November 6, 2010 10:50 AM

Just realized I totally forgot to do the last run. Shoot.

Comment #205 - Posted by: ScottMacArthur at November 6, 2010 10:51 AM

m 29/6'1/183
subs: 225 lb deadlifts, 1.5 pood kb swings, 95 lb ohs
36:04

f 28/5'7/123
subs: 135 lb deadlifts, 1 pood kb swings, 45 lb ohs
33:41

Comment #206 - Posted by: ofq md at November 6, 2010 11:25 AM

M/50/153/1-1-06

Same as prev.

200# DL
55# DBS
75# OHS
25# DB Clean

31:29 (PR by 1:50)

Comment #207 - Posted by: bingo at November 6, 2010 11:25 AM

M/25/175lb/6'

as r'xd 34.35
(95lb OHS)

1 flight of stairs after each run to get to workout area

Comment #208 - Posted by: MikeEGFD at November 6, 2010 2:00 PM

24'53" as rx'd

Comment #209 - Posted by: Bryn Jafri at November 6, 2010 2:56 PM

091205 101105

205# DL 275# DL
55# DBS 65# DBS
95# OHS 105# OHS
burpees burpees
C to B PU C to B PU
18" BJ 24" BJ
40# DBSC 45# DBSC

39:19 38:12

Comment #210 - Posted by: tdhalls at November 6, 2010 3:00 PM

24'53" as rx'd

Comment #211 - Posted by: Bryn Jafri at November 6, 2010 3:01 PM

M/28/70/157

LumberJack 20 w/ 95# OHS

28:47. This was tough. First time doing this but it was a killer. Cramped up badly before the last 2 runs.

Comment #212 - Posted by: WJC at November 6, 2010 3:03 PM

45:01

scaled:
OHS: 95#
KBS: 1.5 pood (largest I have...)

Although better time than last, I still lost a lot of time transitioning inside to outside for run. No snow yet, so I was able to make up time doing KBS and burpees outside.

Toughest part of wod for me is OHS and DB squat cleans.

Comment #213 - Posted by: Ronnieboy at November 6, 2010 3:17 PM

20 Deadlifts 120kg
Run 400m
20 KB swings 32kg
Run 400m
20 Overhead Squats 4x45kg 16x40kg
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans 20kg
Run 400m

time: 31:00

Comment #214 - Posted by: tanzenfranz at November 6, 2010 3:29 PM

subs:

1.5 pood KB swings
pullups were not consistently CtB
20" Box jumps
50 lbs. DB squat cleans
walked the last few runs

didn't time first two rounds due to clock failure, but it took almost 30 mins to complete the other five rounds

so I'm guestimating approx 36:00

Thanks

Comment #215 - Posted by: mikeyb m/50/176 at November 6, 2010 3:38 PM

As rx'd 36:50

Comment #216 - Posted by: Hughes/M/33/230/68" at November 6, 2010 3:43 PM

very very dificulty...

Comment #217 - Posted by: joão RJ at November 6, 2010 4:48 PM

Last time:
155lb dl, 35lb kb, 15lb ohs, regular kipping pus, 25lb dbs- 29:16

Today:
155lb dl, 50lb db, 65lb ohs, chest to bar pus, 25lb dbs- 31:58
Got all ctb pus! :)

Comment #218 - Posted by: brittk at November 6, 2010 5:00 PM

this one is still a beast. scaled as follows:
205# dl
50# db swing
75# ohs
kipping pullups
35# db hsc

32:39 (PR by 4:16!)

ran 5 less flights of stairs compared to last time (better equipment setup), so not all of PR is from improvement.

Comment #219 - Posted by: Callum at November 6, 2010 5:37 PM

47:41

Comment #220 - Posted by: Linwood Wright at November 6, 2010 5:57 PM

F/48/130

scaled as follows
155# DL
35#kbs
30# db cleans
45#ohs
kipped pu

37:02

Comment #221 - Posted by: bsmith at November 6, 2010 6:02 PM

37:34

First actual WOD since hernia surgery one month ago. I had to scale all the weights, but it was tough nonetheless.

Comment #222 - Posted by: Tim (M_47_5-11_195) at November 6, 2010 7:36 PM

32:05
used 28 kg kbell, highest I had, all else rxd

Comment #223 - Posted by: lk at November 6, 2010 8:31 PM

Scaled today's workout:
20 Deadlifts (185lbs)
Row 400m
20 KB swings (50lb db swing)
Row 400m
20 Overhead Squats (95lbs)
Row 400m
20 Burpees
Row 400m
20 Pullups (Chest to Bar (most of them))
Row 400m
20 Box jumps (24")
Row 400m
20 DB Squat Cleans (40lbs each)
Row 400m
47:09
Had to run across the gym from exercise to exercise and lost some time that way but otherwise it was a great workout!

Comment #224 - Posted by: Daniel.Laiseca at November 6, 2010 10:05 PM

20 275 deadlift (9,6,5)
.25 mile run (10.0)
20 70lb dumbbell swing (unbroken)
.25 mile run (9.5)
20 115lb overhead squat (7,13)
.25 mile run (10.0)
20 burpee (unbroken)
.25 mile run (9.5)
20 chest to bar pullup (5,5,5,5)
.25 mile run (10.0)
20 24" box jump (unbroken)
.25 mile run (10.5)
20 45lb dumbbell squat clean (10,10)
.25 mile run (10.0)

25:37 11/06/2010
33:19 12/07/2009

Comment #225 - Posted by: johnathon in seattle 29/5'8/162 at November 7, 2010 1:41 AM

m/178cm/86kg/34y
20 Deadlifts (100 kg)
20 DB swings (32,5 kg)
20 Overhead Squats (50 kg)
20 Burpees
20 Pullups (Chest to Bar)
20 Box jumps (60cm)
20 DB Squat Cleans (22,5 kg each)
all runs 300m - my lap
28:38

Comment #226 - Posted by: gepeto at November 7, 2010 4:44 AM

24:39

155lbs DL
35lbs dumbells
5 laps x 90 meters

Comment #227 - Posted by: jamie at November 7, 2010 6:35 AM

m/35/165
20 Deadlifts (225lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (95lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

26:35

Comment #228 - Posted by: J. Galt at November 7, 2010 7:05 AM

m/22/5'10"/170

20 Deadlifts (225lbs)
Run 400m
20 DB swings (70lbs)
Run 400m
20 back squats (135lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)

...stopped after this. felt like i was going to throw up. i guess that's what happens when you eat 3.5 chicken breasts then steak fajitas all within a few hours of working out.

24:01

didn't do...
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Comment #229 - Posted by: Dan Lav at November 7, 2010 9:28 AM

Rx'd

25:14

Comment #230 - Posted by: amped 36/M/195/6' at November 7, 2010 11:59 AM

Modified to:
15 275# DLs,
15 115# OHS, and
20 50# DB swings
20 25# DB squat cleans

not much left but they were 20 reps and rx'd

28:11

last time:
32:38 w/ 20-225#DLs and 20-115#OHS the rest the same

Comment #231 - Posted by: Pokey at November 7, 2010 3:40 PM

m/48/177
225 deadlift, 50 db squat cleans all else rx'd
32:04

Comment #232 - Posted by: Troy at November 7, 2010 4:33 PM

Paul 26:22
Harold 31:09
Eric 31:55
Gunnar 35:00 (45# ohs)
Chris 37:31 (225# dl)
Jen 39:14 (155 dl's, 11@85 & 9@65, 30 db sqtclns)

Comment #233 - Posted by: jenniferg at November 7, 2010 6:16 PM

F/40/5'6"/145

125# DL, 1.5 pood KB, 70# OHS, chin well over bar pull-ups, 18" box, 20# DB

32:33

Comment #234 - Posted by: mom to five at November 7, 2010 7:08 PM

Subbed 75# overhead squat and 40# dumbbell squat cleans.

37:58

m/35/235

Comment #235 - Posted by: Toby D at November 8, 2010 5:32 AM

185 lb. deadlift, 20 reps
1/4 mile run (indoor track)
55 lb. DB swing
1/4 mile run
75 lb. overhead squat, 20 reps
1/4 mile run
20 burpees
1/4 mile run
20 strict pullups
1/4 mile run
20 box jumps, 24" box
1/4 mile run
35 lb. DB squat clean, 20 reps
1/4 mile run

30:26 (~6 min walking between track and weight room)

Comment #236 - Posted by: cbecker at November 8, 2010 5:52 AM

scaled-OHS to 95/20" box/1pd on sqt cleans
run was 400m+
approx 32 minutes

Comment #237 - Posted by: marty c m/47/6'/240 at November 8, 2010 6:12 AM

"LumberJack"
125 lb. deadlift, 20 reps
1/4 mile run (treadmill)
35 lb. DB swing
1/4 mile run
overhead squat, 9*95# + 11*65#
1/4 mile run
20 burpees
1/4 mile run
15 pullups
1/4 mile run
20 box jumps, chair
1/4 mile run
DB squat clean, 5*35#, 6*25#, 9*20#
1/4 mile run

34:26
Wow that was tough! Very close to puking...

Comment #238 - Posted by: knodes at November 8, 2010 6:55 AM

Rxd
dl -190
kbs-53
ohs- 80
bj-24'
db squat clean-35

26:40 ..ctb slowed me down big time...will work on them more!!!

Comment #239 - Posted by: Jen Osborn f/26/175/5'11 at November 8, 2010 7:21 AM

20 Deadlifts (233lbs)
Run 400m
20 KB swings (1.5pood)
Run 400m
20 Overhead Squats (95lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 Squat Cleans (95lb bar)
Run 400m

33:31

Comment #240 - Posted by: jeglit (m/38/6'4"/220) at November 8, 2010 7:48 AM

12/5/09: 27:45

scaled to: 155# DL; 1 pood; 25# OHS; burps; jumpin pullups; 24" box; 25# DB squat cleans

11/7/10: 33:46

scaled to: 225# DL; 35# plate; 70# OHS; burps; full pullups; 22" box; 90# barbell squat cleans; according to gmap-pedometer run is 0.4295km

so???? improvement? weight went up, run is a little longer.....

later


Comment #241 - Posted by: bert at November 8, 2010 8:10 AM

M/33/6'3"/198

27:45

Prev: 25:59

Comment #242 - Posted by: Ben S at November 8, 2010 8:20 AM

Missed.

Comment #243 - Posted by: Bphantom at November 8, 2010 8:41 AM

30:41
115 dl
20 lb kb
55 ohs
55 lb squat clean ( no db)
chin to bar

Comment #244 - Posted by: meredith at November 8, 2010 9:56 AM

22:02

Comment #245 - Posted by: JDisch at November 8, 2010 10:22 AM

22:02

Comment #246 - Posted by: JDisch at November 8, 2010 10:23 AM

22:02

Comment #247 - Posted by: JDisch at November 8, 2010 10:25 AM

CFWU x 3

20 Deadlifts (185lbs)
Run 400m
20 KB swings (45#)
Run 400m
20 Overhead Squats (95lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
DB sqt Cleans (#30)
Run 400m

44:34; about 6 mins slower than last time!

Can save some time next time by hauling some stuff to upstairs track.


Comment #248 - Posted by: F15E_WSO at November 8, 2010 11:16 AM

37:18 as Rx'd.

Comment #249 - Posted by: Michael m/48/5'9"/175/MI Survivor at November 8, 2010 12:34 PM

as rx'd

23:00

Comment #250 - Posted by: Troy at November 8, 2010 1:33 PM

27:35. Deadlift 135lbs unbroken.35lb ketllebell unbroken.12.5lb bar overhead squats unbroken. Burpees unbroken. High enough for chest to bar pullups but can touch chest yet. Broke them up 5,5,4,3,3.. box jumps singles in tens.45lb squat cleans . Put. The bar down once.

Comment #251 - Posted by: hillmang at November 8, 2010 1:38 PM

Scaled/subbed as below. Tough keeping all the elements straight - led to completely missing the PUs and then realizing during the last run :-p

20 Deads @ 185#
Run 400m
20 Dumbell Swings @ 55#
Run 400m
20 OHS @ 95#
Run 400m
20 Burpees
Run 400m
20 Box Jumps @ 24"
Run 400m
20 DB squats (forgot they were squat cleans) @ 45#
Run 400m
20 Strict Pullups (not CTB)
Run 400m

24:55

Comment #252 - Posted by: Garth M/28/6'2"/185lbs at November 8, 2010 2:28 PM

27:35. Deadlift 135lbs unbroken.35lb ketllebell unbroken.12.5lb bar overhead squats unbroken. Burpees unbroken. High enough for chest to bar pullups but can touch chest yet. Broke them up 5,5,4,3,3.. box jumps singles in tens.45lb squat cleans . Put. The bar down once.

Comment #253 - Posted by: hillmang at November 8, 2010 2:45 PM

My dad, brother, and uncle Tony just left.

Short WU then Lumberjack 20:

24:09 rx'd (treadmill runs)

tried to not hold back after the visit from my family.

RIP

later,
b

Comment #254 - Posted by: brian p m/34/5'8-1/2"/169 at November 8, 2010 6:21 PM

Jeff @ 2.0
22:08

Comment #255 - Posted by: Jeff & Charity @ CF Snohomish at November 8, 2010 7:26 PM

45:41
DL 265 lbs.
KB Swings 60 lbs.
DB Squat cleans 40 lbs.

Comment #256 - Posted by: Bawdymonkey at November 8, 2010 8:18 PM

1.5 pood, 40# dbsc, everything else as rx'd. 27:18

PR by :47 sec with exact same subs

Comment #257 - Posted by: Mad Max at November 8, 2010 8:54 PM

24:26 Rx'd

Runs on treadmill at 1.5% incline.
9.5-10mph for the first several, slowed down last couple runs.

OHS, broken 14/6
C2B PU, 11-3-3-2-1
Box Jumps broken.
Cleans terrible, 5-5-5-5 (push much harder next time)

Comment #258 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at November 8, 2010 9:36 PM

deadlift 108kg, swings 25kg, OHS 50kg, clean 20kg

29:37

Comment #259 - Posted by: Jack - THFC at November 9, 2010 5:18 AM

34:59 (1.5 pood swings - 40 times; 280 DL)

Comment #260 - Posted by: Repto M/40/5'11''/225 at November 9, 2010 5:23 AM

39:28
95dl 30swing 45bar squat clean 30ohs
pullup assist on 10

Comment #261 - Posted by: pgily at November 9, 2010 6:27 AM

Scaled due to lack of weight in my garage.

DLs- 150lbs
OHS- 100lb sandbag

Otherwise as RX'd

19.12

That was, as expected, nails.

As a side- it's my son's first birthday today. If he's half the little machine that Maya is by the time he's her age, I'll be one very, very proud father. (I suspect I will be regardless to be honest!)

Well done Maya (Mat, you were mega too).

Comment #262 - Posted by: Matt Mitchell at November 9, 2010 6:34 AM

DL - 225#
KB - (forgot to do these...oops)
OHS - 89#
DB SC - 30#
26:22

Comment #263 - Posted by: Brian R 48/6'2/185 at November 9, 2010 12:07 PM

22:29

Comment #264 - Posted by: Kevin - M/190/6'/39 at November 9, 2010 1:04 PM

30/m/5'9"/180lbs

20 Deadlifts (275lbs) - sub 205lbs
20 KB swings (2pood) - sub 50lb DB
20 Overhead Squats (115lbs) - sub 75lbs
20 Burpees
20 Pullups (Chest to Bar)
20 Box jumps (24")
20 DB Squat Cleans (45lbs each) - sub 35lbs

All else as Rxd: 32:04

Comment #265 - Posted by: Dan M at November 9, 2010 1:38 PM

23:58 as Rx

RLTW

Comment #266 - Posted by: Braden at November 9, 2010 2:48 PM

11/06

Sub'd 500m C2 rows for run:

34:45

Comment #267 - Posted by: tommykrackcorn at November 9, 2010 3:26 PM

M.36.168

Sub 90lb OHS
Sub 400m row
All else as rx'd

28:38

Comment #268 - Posted by: LMD_Mike at November 9, 2010 3:29 PM

Used 75 lb. for ohs
Rest as rx'd

32:30 (pr)

Comment #269 - Posted by: al deezy at November 9, 2010 4:36 PM

M/33/142lbs/5'5"

As rx'd
36:41

Comment #270 - Posted by: Brandon Burritt at November 9, 2010 4:56 PM

Scaled to 75# OHS. Rest as Rx'd.
30:20 (PR)


"Mrs. Wobbly"
Scaled to 185# DL, 1.5 pood KB, 75# OHS, 30# DB squat cleans. Rest as Rx'd.
31:14 (PR)

Comment #271 - Posted by: Miyagi 30/m/164.2# at November 9, 2010 6:27 PM

26m/190
rx'd

29:00

Comment #272 - Posted by: Matt Lucas (The Foodee Project) at November 9, 2010 8:12 PM

26:40 rx.

Comment #273 - Posted by: hillmanb at November 9, 2010 10:32 PM

35:31

Comment #274 - Posted by: Pacers at November 10, 2010 3:39 AM

40:35

Comment #275 - Posted by: KB 24/5'10/190 at November 10, 2010 6:43 AM

145# deadlift
40# dumbell swings
65# front squat
25# squat cleans
box jump and strict pullups

38:34

Comment #276 - Posted by: BCG at November 10, 2010 9:35 AM

39:58
135 dl 45 swing 70 ohs 105 squat clean

Comment #277 - Posted by: ecp2 at November 10, 2010 3:24 PM

As rx'd except subbed 20 pound db front square for PGA due to bicep tendinitis

35:10

Comment #278 - Posted by: Kyle at November 10, 2010 5:56 PM

Damn,this was nasty.
195# dl
55# db swing
75# ohs
55# assist on pullups
35# db hsc

27:30 which is a PR by 1:51 but I cut out 5 runs up and down the stairs at HCFH with smart positioning.

Comment #279 - Posted by: govervich at November 10, 2010 6:29 PM

47:30
Did 30 reps of 20kilo dumbbell swings instead of 2 pood bells
overhead squat with 40kg
deadlift with 100kg

Comment #280 - Posted by: James Knaack at November 10, 2010 6:32 PM

50/m/190

Subbed #135 front squat for OHS
As Rx'd for remainder
35:33

Comment #281 - Posted by: denob at November 10, 2010 8:19 PM

28/m/195/5'10

Oh man, this one was one to make me feel ALIVE.

Thank you heroes.

As rx'd 46:49

Reracking weights took some time. Subbed Dumbbell for Kettle.

That'd be a PR for Deadlifts right there! Makes me wonder how much I can actually lift if I can do that 20 times (although it did take me about 6 minutes)

Comment #282 - Posted by: Christopher Byers at November 10, 2010 11:22 PM

M 36/5'10"/170

205 lbs DL
95lbs OVHD SQ

-pullups, Box Jump, 800m

approx 32:00

Comment #283 - Posted by: Rholl at November 11, 2010 5:24 AM

WU
Lumberjack 20
as rx'd (used outside 400m course)
41:39
M/49/197#/72"

Comment #284 - Posted by: RB at November 11, 2010 11:02 AM

39:32
40lb DB--No 45 available.

Comment #285 - Posted by: Lance D 28/69/213 at November 11, 2010 11:16 AM

RX'd
32:32

I hate all of you with sub-25 times.

Comment #286 - Posted by: Adam S. (M/24/5'6"/175) at November 11, 2010 9:16 PM

J 40'30" 205# DL, 85# OHS, 55# kb swings, 30# DSC
A 40'48" 100# DL, 60# OHS, 30# kb swings, 25# DSC

Comment #287 - Posted by: JoshuaM M/28/73"/170# 100210 at November 11, 2010 11:14 PM

29:37 as Rx'd (PR)

Comment #288 - Posted by: Tyler Scott at November 12, 2010 3:56 AM

35 yom.

245 lb deadlift/ 30 lb squat clean. Oh squats didn't make the board. 29:28

Comment #289 - Posted by: kgw at November 12, 2010 8:43 AM

44/m/208

10 Deadlifts (165 lbs)
Run 400m
10 KB swings (1 1/2pood)
Run 400m
10 Burpees
Run 400m
10 Pullups (kipping)
Run 400m
10 Box jumps (16")
Run 400m
10 DB Squat Cleans (95lbs each)
Run 400m

34:20

Comment #290 - Posted by: Speedster at November 12, 2010 9:14 AM

49/M/182
Sub'd
155 lbs DL
35 lbs swings
65 lbs overhead SQ
Normal Pullups
25 lbs DB squat cleans

Comment #291 - Posted by: Zim at November 12, 2010 9:24 AM

OOPS
time
34:35

Comment #292 - Posted by: Zim at November 12, 2010 9:25 AM

crossfit warmup
WOD subbing 264 for 275 lbs ( 120kg ) and 800m bike for run

WOD time: 31:59

Warmdown with 10 L-sit pullups and 20 handstand pushups.

Comment #293 - Posted by: Karsk (57 M 5'9" 185lbs) at November 12, 2010 9:52 AM

33.25

Comment #294 - Posted by: Rosie in Atl at November 12, 2010 6:52 PM

28:50

Comment #295 - Posted by: MikeyPaul/m/29/170/5'8" at November 12, 2010 7:36 PM

As Rx'd: 27:02

Comment #296 - Posted by: J-F/20/5'9/160 at November 12, 2010 7:41 PM

sub 60# db swings for kb
All else as rxd

26:02

... 1st time for this wod

Comment #297 - Posted by: schinizel/32/m/150ish/5'8 at November 12, 2010 8:29 PM

Oops I mean 36:02 :(

Comment #298 - Posted by: schinizel/32/m/150ish/5'8 at November 12, 2010 8:30 PM

30:43 (sub'd 44# KBS)

Comment #299 - Posted by: cja at November 13, 2010 12:35 PM

m/37/5'9/184
CFWU-3. 12 pushups instead of PU 2nd. 7 K to E instead of HSPU 3rd. Superman. Burgener. DU.
29:36
Pretty pleased w/time. Ran outside. Cut corners on front & back left of bldg to compensate for getting in & out of bldg.
DL-more broken than they should've been. 10+7+3
KB tough w/true KB instead of dumbbell 15+5 I think
OHS unbroken
Burpees not bad
PU terrible. No confidence since I weigh so much now.
Sq cleans not very good. Little better job of knees out.
Good job pushing on runs.
12/5/09: 30:23

Comment #300 - Posted by: jrm at November 13, 2010 6:16 PM

26:53
as rx'd w/
300m runs

Comment #301 - Posted by: NJS at November 15, 2010 6:31 PM

"Lumberjack 20"

scaled to:

20 Deadlifts (225lbs)
Run 400m
20 KB swings (1.5 pood)
Run 400m
20 Overhead Squats (45lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (40lbs each)
Run 400m

Time 36:24

Comment #302 - Posted by: Jeff Gebbie at November 15, 2010 6:54 PM

37:35
Got stuck on the OHS. First 5 as rx'd then had to scale after several fails! Reduced it to 40kg which was a little too light in the end.
Very tough WOD - been focussing purely on strength lately and no metcons so this really smashed me!

Comment #303 - Posted by: Munk at November 15, 2010 6:58 PM

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood) SUB 70 pound dumbbell
Run 400m
20 Overhead Squats (115lbs) SUB (45lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each) SUB 95 pound cleans
Run 400m

35:00

Comment #304 - Posted by: Louis Herrera 51 70" 178 at November 15, 2010 9:07 PM

Rest day-off duty

Comment #305 - Posted by: MNinKC at November 16, 2010 4:21 PM


25:45 Rxd

Comment #306 - Posted by: Carl Edwards at November 17, 2010 2:27 PM

25:45 Rxd

Comment #307 - Posted by: Carl Edwards at November 17, 2010 2:29 PM

35:18 vs 35:15 but last time ohs 95, this time as rx'd.

Comment #308 - Posted by: Smithy/m/50/5'10"/168 at November 17, 2010 6:51 PM

63:00 as rxed except for I used a 70 lb dumbbell instead of a kettlebell.

I know I should be ashamed but actually I'm really proud of myself for finishing. There was a GOOD chance in there that I wasn't going to.

Comment #309 - Posted by: Doug Sunshine at November 18, 2010 3:29 PM

had to scale due to resource constraints

60# swings, 30# DB cleans, 20" box jump

all else as rx'd: 24:36

Comment #310 - Posted by: MoGreene at November 22, 2010 4:40 AM

225 DL

Carried my youngest a few laps in the middle...

41:03

Comment #311 - Posted by: JerryM (m/39/6'2"/240) at November 22, 2010 4:01 PM

WOD: I didnt want to run on the treadmill so I ran 16x25meters but I forgot the 20boxjumps: in 23:48

m,27,185,177cm

Comment #312 - Posted by: AJ at November 25, 2010 9:27 AM

CFWUx2
36:45
DB Cleans were Hang Squat Cleans, didn’t reset to the floor each rep (had to get Matt to practice)

Comment #313 - Posted by: Doug at November 29, 2010 3:34 PM

32:10. Difficult to move fast in a crowded gym.

Comment #314 - Posted by: Mitch at November 30, 2010 5:52 PM

db swing 50# (+100
OHS 85# (+10)
35# db squat clean

24:22 (-4:18)

Comment #315 - Posted by: bookworm at December 1, 2010 2:34 PM

32:51

dl 100k (83%), sub db swings 35lbs (50%), o/h 34k (68%), pullups broken - 15,5, sq cln 35lbs (78%), run 400m (m/c) 12kph @ 2% incline.

great wod

Comment #316 - Posted by: zenoperegrinus at December 1, 2010 10:29 PM

50lb KB, 95lb OHS

29:09 at the end of the burpees.

Comment #317 - Posted by: Ukkrew at December 9, 2010 10:15 AM

32:00

Comment #318 - Posted by: TROY at December 12, 2010 1:26 PM

32:00

Comment #319 - Posted by: TROY at December 12, 2010 1:28 PM

Slightly lower wieght than Pack:

20 Deadlifts 100 lbs
Run 400m 0.25 miles at 7.5
20 DB swings 55 lbs
Run 400m
20 Ovrhead Squats 80 lbs
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Bench jumps 20”
Run 400m
20 DB Squat Cleans 30 lbs each
Run 400m

53 min

Comment #320 - Posted by: joe138 at December 14, 2010 9:18 AM

20 Deadlifts 115 lbs
Run 400m
20 DB swings 35 lbs
Run 400m
20 Overhead Squats 65 lbs
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps 24"
Run 400m
20 DB Squat Cleans 20 lbs each
Run 400m

65 min

Comment #321 - Posted by: pete99 at December 14, 2010 1:02 PM

M/33/5'9"/155

Scaled weights as follows:

205lbs deadlift
55lbs (1.5 pood) KB swing
95lbs overhead squat
32.5lbs squat cleans

Otherwise as rx'd - C2B pullups and 24" box.

Time: 35:54

Comment #322 - Posted by: Antun Karlovac at December 27, 2010 2:19 PM

EJ
M/37/166
33:50
did 500 mtr rows instead
EJ

Comment #323 - Posted by: EJ at January 5, 2011 8:27 PM

M/60/6-2/212
49:50 with deadlift at 205, DB swings w/ 63 lbs., overhead squat @ 75, pullups with 52 lb assist, 16 inch box jumps and 35 lb squat cleans.

Comment #324 - Posted by: jbgp at January 10, 2011 11:51 AM

M/23/70"/195#

275# Deadlift, 20 reps
Run 400m
75# DB swings, 20 reps
Run 400m
95# OHS, 20 reps
Run 400m
Burpees, 20 reps
Run 400m
Chest to Bar Pull-ups, 20 reps
Run 400m
Box Jumps, 20 reps
Run 400m
35# DB squat cleans, 20 reps
Run 400m

44:28

Comment #325 - Posted by: Bill Gibson at January 27, 2011 8:03 AM

m/33/5'9"/ 163

Dealing with some plantar issues, so eliminated the run portion.

20 deadlift @135
20 db swings @25
20 OHS @55
20 burpees
20 neutral grip pull-ups
20 box jumps
20 db squat cleans @25

Didn't time it b/c I eliminated the runs.

Comment #326 - Posted by: Jiggastemple at February 1, 2011 3:20 PM

20 deadlift 80 kg
50 double unders
20 kb swings 15 kg
50 DU
20 Overhead squats 30kg
50 DU
20 push ups
50 DU
20 burpees
50 DU
20 box jumps
50 DU
20 PC 15 kg both dB
50 DU

18:30

Comment #327 - Posted by: Silva at February 15, 2011 12:47 PM

time: 31:50
Did 225 lb DL
only had 1.5 pood kb
Did 95 lb barbell squat cleans

Comment #328 - Posted by: Chaps at April 8, 2011 8:22 AM

As rx'd, ~28:08. (Time on the watch was 27:08, but it stopped somewhere in the middle of chest-to-bar pull-ups, and I didn't notice until the next run. So I tacked on a minute.)

One of those "put your head down and do work" WODs. My back has been a little tender lately, so I broke the deads 12-8 to make sure there was no funny stuff going on. But it felt fine. Swings, OHS, burpees, and box jumps were unbroken. I broke the pull-ups 12-8, but they actually felt really good. I might have had a chance to get them all. The worst were the DB squat cleans. Man putting those at the end of a WOD is just mean. I broke them 12-8 as well, but I was not in a good place during the last few. Took all the runs relatively slow (120s) - just trying to keep moving and keep good form.

So I decided for 2012 I'm going to try to integrate some of the Hero WODs that I haven't done yet into my programming for this year. Should be fun - they are usually longer ones, and that is a time domain I sometimes struggle with.

Comment #329 - Posted by: Mel/38m/5'10"/175 at January 27, 2012 1:47 PM

in filter, as rx'd, 28:08

Comment #330 - Posted by: Mel/38m/5'10"/175 at January 27, 2012 1:48 PM

as rx
inside
30:19

Comment #331 - Posted by: sr at November 6, 2012 3:02 PM

M/41/5'11"/207

Deadlift #85kg.
1.5 pood kb.
Overhead Squat #35kg.
Beginner pullups.
20" box.
1 pood kb squat cleans.

34:32

My thoughts and prayers go to the victims and their families. May they rest in peace.

Comment #332 - Posted by: Jose-Luis Morales at March 29, 2013 4:40 AM
Post a comment






Remember personal info?