November 14, 2010

Sunday 101114

Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

Rob Orlando 405lbs, 5 rounds + 3 deads.
Tim Burke 405lbs, 5 rounds + 300m.
Pat Sherwood 405lbs, 5 rounds + 100m.
Kevin Montoya 345-415lbs, 5 rounds.
Rebecca Voigt 285lbs, nearly 5 rounds.
E.C. Synkowski 195lbs, 4 rounds + 300m.
Dave Lipson 500lbs, 4 rounds.

Post load and time to comments.

NickSternFGB5CFHollywood_th.jpg

Enlarge image

Bruce Elebee, CrossFit Hollywood.


"Programming With Matt Chan: Implementing Westside Barbell Into CrossFit", CrossFit Journal preview video [wmv] [mov]

"Roundtable in Tahoe: The Psychological Component", CrossFit Journal preview video [wmv] [mov]


CrossFit Kids Open House at CrossFit Los Angeles - video [wmv] [mov]


WOD Demo with E.C. Synkowski - video [wmv] [mov]

WOD Demo with Dave Lipson and Rebecca Voigt by Again Faster Equipment - video [wmv] [mov]

Rob Orlando and Tim Burke on today's WOD - video [wmv] [mov]

Kevin Montoya on today's WOD - video [wmv] [mov]


"Some see private enterprise as a predatory target to be shot, others as a cow to be milked, but few are those who see it as a sturdy horse pulling the wagon."
- Winston Churchill

Posted by lauren at November 14, 2010 5:00 PM
Comments

Hamstring PUNISHMENT!!!!

Comment #1 - Posted by: SSG Masen Mills at November 13, 2010 5:04 PM

Get it!

Comment #2 - Posted by: JohnnyA M/40/190/5'7 at November 13, 2010 5:23 PM

MIKKO!

Comment #3 - Posted by: james.patrick [M/48/66"/135] at November 13, 2010 5:37 PM

The kevin montoya video should not have cut out that woman. The focus should have been on the woman doing the deadlifts. cut out montoya, not the woman.

also, the churchill quote, the word consumer should replace "private enterprise."

Comment #4 - Posted by: wmooo at November 13, 2010 5:40 PM

4+ 390m @ 300#

Comment #5 - Posted by: mcdontron at November 13, 2010 5:41 PM

Good form from Tim Burke. Need more videos of that level of attention to proper mechanics.

Comment #6 - Posted by: Adam S. (M/24/5'6"/175) at November 13, 2010 5:45 PM

Becca...you are a total BEAST, girl!

Comment #7 - Posted by: Heather Keenan Bergeron at November 13, 2010 5:50 PM

What?!! No Austin?? No way!!

Comment #8 - Posted by: Ryan Maslen at November 13, 2010 6:16 PM

I agree with Adam S, even as the rounds progressed he kept very good form. I haven't really heard much about him, but he almost kept pace with Rob Orlando, no easy feet there.

Comment #9 - Posted by: paul at November 13, 2010 7:11 PM

I agree with the comments above...Tim's form was solid throughout the wod. He pushed hard on the last run, came up a little short, but still did the deadlifts to finish the round. Great work, Timmy. That capped off a great week of workouts at Hybrid.

Comment #10 - Posted by: Rob Orlando at November 13, 2010 7:18 PM

Mikko is the man. Good job Timmy.

Comment #11 - Posted by: Dave Lipson at November 13, 2010 7:33 PM

Gonna hit this tomorrow. Going for 185# on the DLs and doing a row instead of a run. GET SOME.

Comment #12 - Posted by: katie ann (25/F/130#) at November 13, 2010 7:49 PM

does crossfit hollywood have a DJ?

Comment #13 - Posted by: beerad at November 13, 2010 7:54 PM

4 rounds w/ 325

Comment #14 - Posted by: Ross Hanson m/34/6'/195 at November 13, 2010 8:01 PM

Solid video from Rob and Tim!
Way too many videos coming up lately with poor deadlift form.

Also....the music in Montoya's video??? Not that it really bothers me, but probably not the greatest example to have on the main page.

Comment #15 - Posted by: jay rhodes at November 13, 2010 8:09 PM

That pic of the CF Hollywood student is from the LA Area Fight Gone Bad event that was held at Sony Studios. There were about half a dozen CrossFits that got together that day and yes, we had a DJ.;)

Comment #16 - Posted by: Becca Borawski at November 13, 2010 8:10 PM

i feel compelled to comment today. it seems like this community is getting too big. comments in the past were so positive, now it seems like more and more people are coming here to critique others to make themselves feel better. i am all about constructive criticism but some of the comments are just out of control. yesterday someone even had to comment on what austin malleolo wears at the gym. if style is what you are concerned with than maybe this is the wrong community for you and you should go to the gym with paris hilton. lets get back to the roots and be competitive but also concentrate on pushing each other to be better by positive feedback.

Comment #17 - Posted by: matt at November 13, 2010 8:28 PM

could not agree more with #18 what these people do is amazing and I for one just like to watch and take inspiration from their achievements. Less talk and more training if you think you can do better well I hope to be watching your video of the games next year if not shut up and train.

Comment #18 - Posted by: DJ at November 13, 2010 8:40 PM

how am I supposed to recommend wod videos to people that are new to CF or friends I am trying to convert when they show the type of form that is on display in the Montoya video? Im a realist and understand that with intensity,or as a wod progresses there will be a breakdown in form. It happens to everyone and i am by no means perfect most of the time. But really, lets face facts, there is no benefit in adding weight to a set if the form and technique on the prvious set has completely broken down. I dont think critiquing glarring deficientcies in form is petty either. As an open forum its kind of necesary to raise these points. I do however agree with comment #18 that posts about what an athlete is wearing isnt needed, its probably jealousy that brings out comments like that.

Comment #19 - Posted by: DougR at November 13, 2010 8:48 PM

#20, does the salmon know its being hunted when the bear tears it to shreds? You could even argue that the knowledge of the hunt would be psychologically stressful for the bear and it is better that it doesn't know. Think of a lion taking down an antelope, how stressed out do you think that antelope is? If lions could shoot a gun there would be a lot less anxiety disorder diagnosed in the antelope population. Animals kill other animals and eat them. Get over it.

Comment #20 - Posted by: jorb at November 13, 2010 9:12 PM

Personal criticism should have no place here but constructive critique of form serves an important educational function for the community. Anyone wonder why they often post multiple videos of the same workout? Ya think HQ might reasonably expect (or even encourage?) us to discuss and debate these issues? We may not need 10 comments pointing out the same flaw, but if that happens it doesn't mean we need 10 comments defending the beast-ness of the athlete, 10 comments lamenting how everyone's so critical, and 10 comments challenging the commenter to post a video with a better time and better form. Respond to constructive comments constructively, and ignore morons.

Comment #21 - Posted by: Nashville Steve 42m/6'4"/208 at November 13, 2010 9:32 PM

Rebecca Voigt...wow..let's see more of her
also the female in Montoya's video was the only thing worth watching in that one...i love crossfit women...if you can't do the weight properly, then drop weight and do the form right...isn't that what crossfit preaches? perfect form or no rep

Comment #22 - Posted by: adam w at November 13, 2010 10:42 PM

Went to the Crossfit Expo today in Orange County. What a great day. Both my kids did the burpee challenge, scaled to 25 burpees in 2 minutes. And my daughter was thrilled to meet Kristen Clever and Rebecca Voigt. It's so nice to have good strong role models for girls. And Kristen and Rebecca were so sweet and generous to take pictures with my girl. Later my daughter said she was more excited to meet them than some stupid movie star or singer. They deserve and honor the celebrity status they get in the community.
Great day. Great wods. And a real pleasure to be a part of such an inspiring community of people.

Comment #23 - Posted by: Amykr F/38/5'9"/143 at November 13, 2010 10:48 PM

Mikko is so pure

Comment #24 - Posted by: Jesse at November 13, 2010 11:51 PM

I'd like to bring up something from the video on 11-NOV discussing "going long"? I think some important questions came up during that discussion, but were not answered to my satisfaction.

Crossfit defined fitness with an importance across a broad time domain, i.e, everything from 2 secs (max-out lifts) to about 45 mins. Maybe once in a while the workouts go over 45 mins, but I'm not sure that I've seen them.

Certainly there are diminishing returns with going longer and longer; for example if crossfit did a 4-hour long workout, you would probably end up with the same winner if you did the same workout for only 1-hour. But my question is, how is that maximum point determined? What is the longest workout that crossfit should incorporate to effectively cover the time domain?

Comment #25 - Posted by: Brett at November 14, 2010 12:24 AM

amrap 12:00:
.25 mile run (treadmill)
5 315lb deadlift (unbroken)

5 11/13/2010

Comment #26 - Posted by: johnathon in seattle 29/5'8/168 at November 14, 2010 12:32 AM

Matt, I'm with ya man! But one thing I think we are going to have to get used to is that the more Crossfit continues to grow and become "popular" the more D!@#$bags it is going to attract. I just trust in the fact that there are more Kim Malz, Kristan Clever, EC, Bergeron, Spealer, Mikko and Sherwood type Athletes out there than there are Dbags. As far as the comments go, I'll just continues to look for people like Bingo, Pony, James.patrick, Blackmon and oh yea Kim Malz again. The "haters can wallow in thier own misery...Just my opinion. But hey, I'm just a dumb Grunt What do I know?

Comment #27 - Posted by: RobInRamadi at November 14, 2010 12:57 AM

what song is that on dave and rebecca's WOD video?

Comment #28 - Posted by: Rich at November 14, 2010 1:42 AM

4 rounds with 365

Comment #29 - Posted by: Tyler Scott at November 14, 2010 5:12 AM

YES #25 how true. I have 2 young girls 6 & 4 who I hope to have crossfiting soon, and those roll models are awesome!

Main site has 100's of exercise demos with perfect form and examples of bad form, just go look, and send your people to those.

The internet will always be filled with trolls, just ignore them.

Comment #30 - Posted by: kent at November 14, 2010 5:34 AM

4 rounds @ 345. 11:52

Comment #31 - Posted by: therozfather. 31/M/195 at November 14, 2010 6:23 AM

anyone know what ropes they are using in the Tahoe comp?

thanks

Comment #32 - Posted by: charlie at November 14, 2010 6:31 AM

31/M/210

4Rnds + 3 DL @ 385lbs

Comment #33 - Posted by: RobInRamadi at November 14, 2010 7:35 AM

3.4 rx'd with 315lb

Comment #34 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at November 14, 2010 7:50 AM

2010-11-14: 6@13:29. Rnds 2:09-2:18. 265/tm@8.2.

Comment #35 - Posted by: gs at November 14, 2010 7:57 AM

CrossFit Hollywood's workouts are DJ'd!?! Check the back ground...

Comment #36 - Posted by: GIB at November 14, 2010 8:03 AM

m/44/5'5"/165
5 Rds w/ 200m @ 250lbs

Comment #37 - Posted by: Dave N at November 14, 2010 8:06 AM

#22,
It's not perfect form or no rep for us day to day xfitters... only in comps.

If that were the case, then gains would be few and far between. 80/20 is the rule. If you're perfect in every rep then you're probably not pushing yourself to the full extent possible. But if you are doing it 80% of the time and 20% your form is a bit off (due to fatigue and stress), then you're probably pushing yourself as needed. At least that's what's being taught at Lvl 1 Certs.

Comment #38 - Posted by: GIB at November 14, 2010 8:08 AM

#19 - I always tell people new to CF watch their form. It does not have to be perfect form but it has to be SAFE. My form will degrade throughout a workout - once it gets to the point where I am going to hurt myself I lower the weight or stop. An old timer once told me "don't be the guy that lifts the most weights and can't walk when your 50 - be the guy that can lift weights your whole life"

Comment #39 - Posted by: Kevin at November 14, 2010 8:10 AM

Kevin on the last viedo didn't look real safe there and don't we want to be safe here? Good way to hurt your self please becareful who was your trainer? Get someone new!!!

Comment #40 - Posted by: Aj at November 14, 2010 8:12 AM

treadmills a 30 sec walk each way from the weights at my globo. I was thinking about box jumps as a sub. Anyone have a good number or a better sub?

Comment #41 - Posted by: cnc at November 14, 2010 8:14 AM

#38 Cnc: I have a similar problem, I have a few ideas: 1. Pace off the distance from barbell to treadmill, jog it and count it as part of your 400. 2. Stop your clock while running from barbell to treadmill. 3. If you are not allowed to run in the gym, you could stop your clock and hold your breath while walking from barbell to treadmill. None of these is ideal, but mixing running and lifting is a valuable part of Crossfit.

Comment #42 - Posted by: Philbert at November 14, 2010 8:29 AM

12:00
400m run - 4 rounds
275# dl - 3 rounds

Comment #43 - Posted by: dingrr 52/m/166 at November 14, 2010 8:55 AM

Chris Spealler has a mindset that many strive to achieve (myself included.) Chris's Christian beliefs are what id's him, not his performance. I've read on various posts questions about what his tattoo means. It is from Romans 1:16 "For I am not ashamed..."

The verse goes on to say "...because it is the power of God that brings salvation to everyone who believes: first to the Jew, then to the Gentile."

It's not that he's not ashamed to fail (which some surmise)... it's that he's not ashamed of the gospel! And you can hear the conviction of his belief, when he's talking to Heather B., that he's not defined by CrossFit, but by a different kind of CrossFit... by being made pure and whole to be in the presence and worshiping the only One Fit for the Cross, Jesus Christ!

May we all be as Fit! He gives his all because He (Capital H) is worthy of all his best effort. The WOD and THE WORD!! Thanks Chris!

Comment #44 - Posted by: GIB at November 14, 2010 8:56 AM

As RX'd:

365lbs, 4 rounds.
Sprints and deadlifts don't mix at all! Good workout, though :) did a few extra deadlifts afterwards for good measure.

Comment #45 - Posted by: Christopher L Meyer M/24/5'10"/197 at November 14, 2010 8:57 AM

Just a question, hopefully someone can provide some insight or advice. I was doing yesterday's WOD "Blake", and on the third round of lunges, I experienced a sharp pain and loud popping noise on the front of my right hip as my right knee was coming off the ground. That was the end of the workout. In looking at diagrams of the quadriceps, it seems that I have injured my rectus femoris. There is only pain when do movements similar to a lunge, otherwise, it just feels tight while walking. Anyone out there had a simiar experience?

By the way, I just started my 6th month of Crossfit, and I have never been in better physical or mental condition. Many thanks to the community.

Comment #46 - Posted by: John at November 14, 2010 8:59 AM

AJ,
I agree. The Rob / Tim demo was great - showed safe form throughout the workout - the way it should be. While the other demo's show amazing output the form degrades to the point of NOT being safe. Hence those folks are setting themselves up for injury. A herniated spinal disc is an injury that will alter your life for a very long time.

Comment #47 - Posted by: Kevin at November 14, 2010 9:04 AM

4rds- 340 lbs dl's

Comment #48 - Posted by: mike d 148 5'7" 35 at November 14, 2010 9:05 AM

225 deadlift
400 m run( flat ground up 6 flights of stairs to flat ground down 6 flights of stairs to flat ground)

4 rounds + 5 deadlift and 3/4 of the run

accidentally did deadlift first followed by run-thought my deadlift max was around 250 might be higher actually. all deadlifts=unbroken

Comment #49 - Posted by: Chris B. 18/145/5'7 at November 14, 2010 9:06 AM

4 rounds even w/ 285lb

Comment #50 - Posted by: jeglit (m/38/6'4"/220) at November 14, 2010 9:29 AM

205, 4 rounds, 200m

"The point of public relations slogans like "Support our troops" is that they don't mean anything.... The issue was, Do you support our policy? But you don't want people to think about that issue. That's the point of good propaganda. You want to create a slogan that nobody's going to be against, and everybody's going to be for. Nobody knows what it means, because it doesn't mean anything. It's crucial value is that it diverts your attention from a question that does mean something: Do you support our policy?"
-Noam Chomsky, on "Media Control"

Comment #51 - Posted by: Espinosa m/25/5'11"/165 at November 14, 2010 9:38 AM

308
4 rounds plus run

Comment #52 - Posted by: charbs 25/185 at November 14, 2010 9:46 AM

short WU then WOD at globo with treadmill:

5 rnds with 335 lbs

didn't feel warmed up until after second rnd.

followed with three rnds of:
15xstrict chin ups
15xsrict dips
40xsitups
50xsquats

then 45# pu/dips x 8

later,
b

Comment #53 - Posted by: brian p m/34/5'8-1/2"/169 at November 14, 2010 9:49 AM

4 rounds and 250 meters or so, using 275lbs (m, 45, 170)

Thanks to Eva Claire, who pointed out in her video that the weight should be something sensible that could be managed over the course of the workout.
That prevented me from getting too wound up in great feats of strength at the expense of total work done.

Comment #54 - Posted by: TRN III at November 14, 2010 10:15 AM

m/34/6'4"/206#

12 min AMRAP
500m row
5x 265# deadlift

4 rounds even

Worked on split jerks and then some Sotts Press. I suck at Sotts press..

Comment #55 - Posted by: dan m at November 14, 2010 10:37 AM

Espinosa-

But wait... I can put all the ribbons I want on the back of my car and it won't actually help win the war, overcome breast cancer, etc? Damn it...

I challenge everyone with a goofy ribbon to go out and make a difference. Clean up trash on the street, join a service organization, donate time at a soup kitchen or homeless shelter, etc.

Comment #56 - Posted by: Sid m36/5'9/175 at November 14, 2010 10:40 AM

deadlift 170kg

4rounds + 200m run

Comment #57 - Posted by: loic at November 14, 2010 11:02 AM

4 rounds + 400m
DL at 295

Ran on treadmill at 10 for 3 rounds, 11 for 1 round, and 12 for the last round.
All DLs unbroken
I need to be faster on the transition, because I need to make up the time it takes for the treadmill to warm up.

Comment #58 - Posted by: Magnus 25/5'8"/155-160 at November 14, 2010 11:02 AM

m/41/177cm/87kg

12 min AMRAP
400 m run
5 DL @ 70 kg

4 rounds and 80 m

Felt weak on deadlifts during WU so I decided to focus on unbroken weight with good form.

Comment #59 - Posted by: JohanS at November 14, 2010 11:05 AM

#46, John: could have been caused from tight hips. Get into some yoga classes and request lots of hip openers - lunges, pigeon, firewood, etc.

F/40/5'4'/118
-40 min trail run with Doc.
-warm up deadlift at gym (not a CF), decided on 90lbs for reps. Did first 400, running 4 laps around basketball court, back to platform and someone had taken my weights off and started their work. Went to another station, set up my weights, did one round, ran another 400m, back to station and someone else on my new station. Crap. Clearly, not meant to do this workout today.
Ok, legs pretty wrecked from yesterday's workout and box jump crash.

Comment #60 - Posted by: Heather Szabo at November 14, 2010 11:08 AM

"Blake", details there. Musings to come...

Comment #61 - Posted by: bingo at November 14, 2010 11:09 AM

By the way: MORE Crossfit KIDS!! Love it.
My kids, 4 & 3 love doing a "workout" with us. They did Blake yesterday with Dad in the driveway. Section of PVC pipe overhead for walking lunges. jumped up the one step to porch, thursters with PVC pipe and Dad helped with handstand pushups.
Good stuff!

Comment #62 - Posted by: Heather Szabo at November 14, 2010 11:15 AM

Subbed 400m row for the run

4 rounds + 100m

Comment #63 - Posted by: Caveman/m/5'9"/200/27 at November 14, 2010 11:27 AM

with 300# on the DL

Comment #64 - Posted by: Caveman/m/5'9"/200/27 at November 14, 2010 11:28 AM

5 rounds @ 300#
1 round @ 325#

time-17:00

Comment #65 - Posted by: mike/40/6'3"/210 at November 14, 2010 11:31 AM

m/165

dl @ 345
4 rds +400+ 1 dl

Comment #66 - Posted by: jnel at November 14, 2010 11:45 AM

Sunday musings...

1) Color. Clan bingo has always lived at basically the same latitude, most recently in Cleveland. We live in black and white for, oh, 5 or 6 months out of each year, blanketed in the same clouds that covered us in Vermont and New York. We officially entered the season of "Grey" today.

But just before our long, grey day begins we are literally bombarded by color. Here in Cleveland, not unlike those parts of New York and New England that share our flora, we are treated each year to the the deciduous explosion that is Autumn. A veritable parfait of the season's best.

There is a tiny weeping cherry tree right at the mouth of my driveway which waves me off and flags me in each day. Brilliant gold aflame today, contrasted with the Barbie pink of May. The palette of the bookends that mark the beginning and the end of Grey.

3) Needs. I've been here before, but events draw me back yet again. "I can't afford _____, Dr. White. Isn't there something else I can use?" I try...I really do...and when there really isn't anything else, at least nothing else that will work, a little bit of guilt, maybe remorse or just sadness, starts to work itself in.

Then I catch a tiny glimpse of the reality of the situation, the true picture of the life in front of me. I don't look for these things. Honest, I don't. But there they are, the signs of choices being made. The choices that show a misunderstanding of the difference between "want" and "need".

Maybe it's the iPhone in the purse, $299 to buy and around $80/month for the enhanced service. Need? Hmmm. Perhaps it's the Lexus key fob or the Alden shoes. The purchase of a pair of Fendi sunglasses. Choices, all.

Want vs. need, perhaps the ultimate expression of our societal, personal, daily WOD, the ultimate you vs. you.

4) Comments. I have been here, chez Crossfit, since New Year's Day, 2006. I spent the first 3 months lurking, just reading the comments and doing the workouts, trying to get the lay of the land. Kinda like scouting the river from the banks prior to putting in and running the rapids.

Have you ever been on a river, either one moving swiftly or just a lazy drift? Maybe you've spent time on one particular river, one that is changes day to day, or season to season. If so, perhaps you've watched this river, run this river many times and this gives you some historical perspective on the river; you remember what it USED to look like as you gaze upon it today.

The rapids are caused by the rocks obstructing the flow. The water runs over and around the rocks, pounds them, wears them away. In some rivers the rocks are the most beautiful parts of the river view. Though you realize that it is the water that carved them into such things of beauty, you also realize that just as surely too much flow will eventually wear them down to the nub. Beautiful no more.

Which is the more important? Which brings more to the scene, the water or the rocks? How much flow is just enough...just enough to create the beauty of the rapids, and not enough to destroy that which creates the rapids? How much water moving how fast will flow around the rocks without eventually wearing them down, wearing them away? More importantly, how much more quickly will the river be changed and how much more quickly will those magnificent rocks, the ones that form the rapids, how much more quickly will they be destroyed if we dump acid into the river upstream.

The river is quite beautiful, you know.

I'll see you next week...

Comment #67 - Posted by: bingo at November 14, 2010 11:51 AM

as Rx'd
5 rounds + about 300m
235# concentrating on strict form

m/25/6'1"/190

Comment #68 - Posted by: RyanS at November 14, 2010 11:54 AM

M/64/181-Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts-175 lbs
2 rounds + 400 meters

Comment #69 - Posted by: peejay2 at November 14, 2010 12:11 PM

30/M/145/5'10

AS RX'D

With 345 LB Deadlifts (should have gone lighter with maybe 325 or 315 to put in four rounds, any way runs were under 1:30

3 Rounds Completed plus 100 meters.

being doing Carolina Crossfit programing. nice WOD today.

SANTI

Comment #70 - Posted by: SANTI at November 14, 2010 12:13 PM

4 rounds plus appr. 300m, then finished round 5 in 13:00 flat. Used 275, wanted to stay in the medium-heavy range. Done after shift.

Comment #71 - Posted by: ScottMacArthur at November 14, 2010 12:47 PM

As Rx'ed

4 rounds + 400m in 13:25

Comment #72 - Posted by: Quinn McCutchen M/41/150/5'10" at November 14, 2010 1:05 PM

4rds + 200m @ 185lbs

Finished last 400m run and did 100 DUs afterwards.

Comment #73 - Posted by: brittk at November 14, 2010 1:06 PM

forgot to post the weight

255 lb deadlifts

Comment #74 - Posted by: Quinn McCutchen M/41/150/5'10" at November 14, 2010 1:10 PM

Did the 101113 wod with 31.00 and
did today's wod 4 rounds with 200lbs DL
toasted.. took 2 min break between both

Comment #75 - Posted by: SQlag at November 14, 2010 1:21 PM

235lbs, 4 rounds + 300m.

More weight next time.

Comment #76 - Posted by: Sinal M/31/5'9"/215 at November 14, 2010 1:23 PM

4rds + 100m @ 390lbs (85% 1rm)

Comment #77 - Posted by: B-Mo at November 14, 2010 1:25 PM

M/39/210lbs/6'3"

As Rx'd with 30 lb vest

3 rounds with 225 lb deadlift.

Perfect workout to start the week!

Comment #78 - Posted by: Andrew at November 14, 2010 1:25 PM

3 Rounds + 400M @ 315# DLs
Finished last set of DLs at 14:30

Comment #79 - Posted by: Alan M/45/180# at November 14, 2010 1:42 PM

andrew #71 - sorry about the confusion.
The comment in #39 was not by the kevin in the video. Nor was the comment trying to be a defense of poor / unsafe form. the rob / tim demo was very safe form. the other demo's were showing unsafe form / injury waiting to happen. I agree with you about not posting demos like that. if demos like this are posted they should have pointers "this is not what should be done""this is how to correct the mistake". More of a teaching / mentoring moment.

Comment #80 - Posted by: kevin at November 14, 2010 2:04 PM

3 rounds + 300 metres w. 295# deadlifts.

darn. really wanted 4 rounds.

Comment #81 - Posted by: Ronnieboy at November 14, 2010 2:10 PM

As R'xed

275#
3 rounds + 400 meters

Should have gone much heavier

Comment #82 - Posted by: DajM M-33/5'7"/155 at November 14, 2010 2:13 PM

m/48/177
sub 75 du for 400m sprints
dl 275
4 rounds even

Comment #83 - Posted by: Troy at November 14, 2010 2:21 PM

DL at 295

3 complete rds plus 300 m

Comment #84 - Posted by: KenH- 39/M/186 at November 14, 2010 2:45 PM

4 rounds 400 m 245#

Comment #85 - Posted by: Jim D. 50/m/165/5'11" at November 14, 2010 2:52 PM

Since I am a slow runner,our trainer wanted us to do more rounds,less running,so we ran 200m.
4 rounds + 200m @ 200#DL
F/35/180# South Bend IN

Comment #86 - Posted by: Melanie at November 14, 2010 2:55 PM

4 rounds plus one run
275-315 deads were too light should have gone at least 350

Comment #87 - Posted by: Angelo at November 14, 2010 2:58 PM

@home
marathon day

205# (go up to 215 next time) 4 rounds

135 3x15
kettlebells 3x15


Comment #88 - Posted by: budd 51 59 170 cf3y at November 14, 2010 3:02 PM

285# - 4 rounds +400m

Comment #89 - Posted by: Eric Hughes at November 14, 2010 3:03 PM

250lbs, 5 rounds.

Comment #90 - Posted by: gb 43/m/71"/185# at November 14, 2010 3:07 PM

I did it backwards because im dumb
5 dl
400 m run

315lbs
4 Complete + 5 Deads

Comment #91 - Posted by: Jonblaze at November 14, 2010 3:10 PM

4 rounds @ 305 lbs

Comment #92 - Posted by: Chad at November 14, 2010 3:10 PM

Did it backwards
5 Deadlifts
400 m Run

315lbs
4 complete + 5 Deadlifts

Comment #93 - Posted by: Jonblaze at November 14, 2010 3:12 PM

39M/5'10"/170#

W/U: bench press, 140#x3 - 160#x3 - 180#x8; deadlift, 6x1 at 225-265-305-325-345#.

As Rx: 345#, 2 reps shy of 4 rnds.

C/D: foam roll.

Runs on outside road course (48F, 77% humidity, wearing VFF). Runs are a bit over 400m and include going up and down a flight of stairs. Controlled drop on DL (no bumpers). Only a mild headache during the WOD.

Comment #94 - Posted by: rjf (Since 07-20-07. WOD no. 911) at November 14, 2010 3:15 PM

Skipped, had to work a double today.

Comment #95 - Posted by: james.patrick [M/48/66"/135] at November 14, 2010 3:19 PM

3 rounds+run and 2 DL @ 335. Dropped to 315 and did 5 xtra to punish myself for not scaling better.

Fun WOD.

NEVER QUIT!!

Comment #96 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at November 14, 2010 3:27 PM

First WOD in 4 months
16 weeks Post Op Rotator cuff surgery
205#
4 Rounds
m/53/72"/222

Comment #97 - Posted by: Pete In Sun City at November 14, 2010 3:29 PM

M/49/6'3"/195

4 rounds + 85m run
285# DL

Comment #98 - Posted by: JimL at November 14, 2010 3:32 PM

27/m/5'11"/180
As rx'd
315lb DL
4rds+ approx 70m

Comment #99 - Posted by: justaman - liberty, sc at November 14, 2010 3:36 PM

150 lbs DL
4 rds

Comment #100 - Posted by: Thinlizzie at November 14, 2010 3:58 PM

4 rounds at 295#

DL's got stronger by the end.

Thanks

Comment #101 - Posted by: mikeyb m/50/176 at November 14, 2010 4:03 PM

32yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Deadlift 95lbs x 5-5 135lbs x 5 205lbs x 3 250lbs x 2 300lbs x 1

2 rounds + 400M
300lb deadlifts
Foam roll after

Comment #102 - Posted by: Sesoku at November 14, 2010 4:11 PM

as rx'd

4 rounds
300 lb deadlift

Comment #103 - Posted by: Castillo m/20/159 at November 14, 2010 4:12 PM

Had to sub rowing for running due to broken left toe-
5 rds, 300m row+6 95 lb thrusters

Comment #104 - Posted by: Bernie at November 14, 2010 4:24 PM

a few comments...

Firstly, I won't beat a dead fish but videos demonstrating unsafe practices do not belong on this site. I had to close my eyes on a few of those reps. Montoya is a beast....he could have probably pulled off 6 rounds if he had stuck at the original weight.

My second issue is with running distances. I have a feeling that some folks are mismeasuring there outdoor runs (primarily those in the videos) Something just doesn't add up.

Comment #105 - Posted by: T at November 14, 2010 4:25 PM

30/M/135

205 lb deadlifts. Try 225 next time.

5 Rounds

Comment #106 - Posted by: Eric E at November 14, 2010 4:28 PM

M/42/180

As rx'd:

4 rounds at 275 pounds

More better faster

Comment #107 - Posted by: Marty at November 14, 2010 4:29 PM

Rx'd

5 rounds @ #365

Comment #108 - Posted by: amped 36/M/195/6' at November 14, 2010 4:37 PM

135lb deadlift
4 rounds

Comment #109 - Posted by: em :) at November 14, 2010 5:01 PM

275 lb. DL
4 rounds + 250 meters

Comment #110 - Posted by: SB at November 14, 2010 5:12 PM

40/m/190
as rx'd
305lb DLs

5 rounds + 400m (12 min)
8 rounds + 200m (20 min)

Comment #111 - Posted by: JackM at November 14, 2010 5:47 PM

5 rounds
didn't have enough weight so did 10 dead lifts at 220 figured that would be close to what it should be

Comment #112 - Posted by: michaelc at November 14, 2010 5:49 PM

30/m/180

315 - 5rds + 200m

Comment #113 - Posted by: Cruikshank at November 14, 2010 5:51 PM

m/158/51
400m=2.5
225dl=3rnds
need to run more

Comment #114 - Posted by: David Lingle at November 14, 2010 6:13 PM

D & W @ home
D
TM @ 7.3 225#DL (max torn shoulder will allow)
4rnds + 5DL

W
500m rows, DL @ 177#
4rnds @ 12:25

Comment #115 - Posted by: waderpro D m/48 W f/45 at November 14, 2010 6:16 PM

4 rounds w/ 275# Deadlift

Could feel my form start to break in round 3 and had to slow the deadlifts down; cause I don't like deadlifting with a rounded back. I don't leave the comments I do without a reason.

I am all about picking heavy stuff up off the ground. I have "picked up" 405# before. I wouldn't call it a deadlift, though. Because I can only "deadlift" about 335# and keep my back straight. Some people seriously need to evaluate the need for big numbers versus the need to execute proper form.

Comment #116 - Posted by: Adam S. (M/24/5'6"/170) at November 14, 2010 6:17 PM

4 rounds
10 110# Deadlifts

Comment #117 - Posted by: Linwood Wright at November 14, 2010 6:45 PM

m/55/5'10/165

185 lb dl
4 rds...200 meters

Comment #118 - Posted by: demps at November 14, 2010 7:01 PM

M/24/165

225lbs

5rds + .95m

Comment #119 - Posted by: Yessuh at November 14, 2010 7:38 PM

I found the Tupac song playing in Montoya's video to be hilarious! And also yes more camera time for the hot chicks please!

Comment #120 - Posted by: Mehrban at November 14, 2010 8:41 PM

As rx'd, DL's with 315.

4 Rds, + 400m + 2DL's (i.e. 3 DLs short of 5 rds).

1/3 CFWU, DUs, DLs 135x5, 225x5, 315x3, 365x1 (then though, naahhhh).

Comment #121 - Posted by: Dale_Saran at November 14, 2010 9:12 PM

cfwu, DL 135x10, DL 225x3

4 rounds + .09 mile (~145m)
DL's at 295

runs on treadmill at 2%

Comment #122 - Posted by: Tim 33/5'10/165 at November 14, 2010 9:15 PM

130kgs

5 rounds + 100m

Comment #123 - Posted by: haavardm at November 14, 2010 10:01 PM

4 rounds

205 deadlift

Comment #124 - Posted by: Dexter 18/6'0"/145 at November 14, 2010 11:25 PM

42/m/176cm/74kg

Complete as many rounds as possible in 12 minutes of:
50 Double unders
5 Deadlifts

5 rounds +50 DUs +2 DL

125-120-120-120-125-125 kg

Warmed up to 130 kg, but couldn't do the first round of 125 kg DLs in the WOD unbroken, so I reduced the weight to 120 kg in round 2-4. This again felt too easy and I went up to 125 kg in again in round 5. Should have sticked to 125 kg in the first place. My 1RM DL is 160kg.

Double unders went smoothly. 50 reps used to take me between one and a half and two minutes, a similar time domain to a 400m run. Today, 50 DUs took about a minute, next time I'll have to make up a different sub for running in the weight room.

Comment #125 - Posted by: Memuc at November 15, 2010 5:03 AM

DL @ 55kg
Run 400m

Five lifts, Four Runs
13 seconds spare

Comment #126 - Posted by: The Ostridge at November 15, 2010 5:26 AM

275lb DLs, 4 rounds + 200m.
Set treadmill to 10.5 for all rounds.

Comment #127 - Posted by: bahec at November 15, 2010 5:45 AM

Rx'd - 4rds w/315#

Comment #128 - Posted by: ArcLite M/35/69"/163 at November 15, 2010 6:05 AM

m/43

16 min:

300 lb DLs x 5
650 m + runs

3 rounds & 5 DLs

Comment #129 - Posted by: KyleNYC at November 15, 2010 6:55 AM

Did .23 miles instead of .25 to account for the walk to and from the treadmill. The treadmill warm up still detrimentally affected my time.

4 rounds + .08 miles in 12 minutes

5 rounds in 13:34

All deadlifts were 315#

Comment #130 - Posted by: cnc at November 15, 2010 7:19 AM

3 rounds - 135

I am a horrible runner!

Comment #131 - Posted by: Mrs.Hubbard F/145/5'7" at November 15, 2010 7:47 AM

110 #

5 rounds + 200 m

Comment #132 - Posted by: mcdontron at November 15, 2010 8:05 AM

110 #

5 rounds + 200 m

Comment #133 - Posted by: runnermom at November 15, 2010 8:05 AM

285lbs and subbed row

3 rds + 400m

Comment #134 - Posted by: Wayne at November 15, 2010 8:15 AM

subbed 100 Double Unders
315 DL

3 rounds + 100 DUs

Comment #135 - Posted by: ferb44 at November 15, 2010 8:42 AM

205lb
4 rounds + 150m

Comment #136 - Posted by: chavez at November 15, 2010 9:28 AM

225#
3Rs 200m

Comment #137 - Posted by: tj/44/220 at November 15, 2010 10:01 AM

Crossfit warmup x 3 rounds

Completed 6 x rounds, Deadlift 205 lbs

Time 13:40 (12:00 with walk to run area and back).

Cool down 10 min, recumbent bike.

Comment #138 - Posted by: PhilH m/40/5'10'/200/Crossfit Bday: 10 Sep 10 at November 15, 2010 10:11 AM

Did 4 rds (205#, 225#, 245#, 255#) + 2 DL reps at 255#.

Comment #139 - Posted by: Brian Sjoberg (35/73"/178) at November 15, 2010 11:11 AM

4 full rounds + 400m run......275# dl's

Comment #140 - Posted by: Ken Mitchell at November 15, 2010 11:29 AM

4 @ 225

Comment #141 - Posted by: albino at November 15, 2010 11:35 AM

4 rounds 100meters. 315 Lbs.

Comment #142 - Posted by: Jdude at November 15, 2010 12:44 PM

3 rounds plus 1 400
Avg 8 min miles
185#s

Comment #143 - Posted by: Jon W at November 15, 2010 1:23 PM

5 rounds + 200m @ 175 lbs

Comment #144 - Posted by: kfed at November 15, 2010 2:48 PM

5 x 400m
4 dls: 225, 275, 295, 295
legs and glutes sore from "Blake"

Comment #145 - Posted by: Greg/6'3"/217/38/M at November 15, 2010 3:24 PM

245#

5 rounds + 233m

Comment #146 - Posted by: Garth M/28/6'2"/185lbs at November 15, 2010 3:32 PM


4 rnds @ 315# with 48 sec left.

Used a count down timer with no way to count up.

Morgan

3 rnds @ 150# with 20 sec left

Comment #147 - Posted by: Adam W 41/5'7"/180 at November 15, 2010 4:00 PM

3 rounds @ 315# + 400m

than decided to 1RM in DL Got 450!! New PR in running shoes and no belt.

M/26/71"/215

Comment #148 - Posted by: J Kirk at November 15, 2010 4:16 PM

4 rounds + 180m @ 315# as rx'd

Comment #149 - Posted by: MoisesDelMar, M, 163, 5'8", 27 at November 15, 2010 4:21 PM

4 round + 300 m @ 225.

Followed with 3 sets: 30 lunges(10 normal, 10 diagonal, 10 backwards), backwards run 100m, 20 box jumps.

Comment #150 - Posted by: Reh - STL at November 15, 2010 4:43 PM


315lb/ 5 rounds

Comment #151 - Posted by: Kevin McClellan 49/M/195 at November 15, 2010 4:47 PM

Rx'd: 250#DL/4 rds complete at 11:58

Comment #152 - Posted by: B. Walker at November 15, 2010 4:53 PM

225lb just shy of 5 rounds.

Comment #153 - Posted by: Abraham M.36.168 at November 15, 2010 5:01 PM

#265
4 rds

Comment #154 - Posted by: Krista Colson at November 15, 2010 5:08 PM

35/M/6'00/186

4 Rounds
@ 295# (70% 1RM)

Comment #155 - Posted by: Dan D. at November 15, 2010 5:33 PM

5 rounds
@ 275#

Comment #156 - Posted by: Chad Pierce at November 15, 2010 5:55 PM

5 rounds
@ 275#

Comment #157 - Posted by: Chad Pierce at November 15, 2010 5:56 PM

sub 300 turns jump rope
225 DL
3 rounds + 300 turns in 12
4 rounds in 13:30
5 in 17:23

Comment #158 - Posted by: David Burns at November 15, 2010 6:10 PM

Did deadlifts first. 5 rounds + deadlifts + ~375m. Deadlifts with 315.

Comment #159 - Posted by: PatS at November 15, 2010 6:30 PM

200#, 12 min.

(bottom of WOD says post load and time, so that's what I did :))

Comment #160 - Posted by: myles456 at November 15, 2010 6:34 PM

3x15 pullups and burpees for warmup

subbed 50 DU for 400m run
185# DL

3 rds

Comment #161 - Posted by: Pete - Decatur at November 15, 2010 6:47 PM

D, A, subbed 500 meter row for run

D - 3 rds + 275 meters (240#)
A - 3 rds + 167 meters (120#)

Comment #162 - Posted by: hub 29/m/6'/165 at November 15, 2010 7:49 PM

135 lb. DL

4 Rounds+300M.

Comment #163 - Posted by: The Anaconda at November 15, 2010 7:49 PM

320lb deads
400m run

4 rounds plus 300m

Comment #164 - Posted by: troy at November 15, 2010 9:15 PM

275DL/4 complete rounds + 400m

Comment #165 - Posted by: Xman at November 15, 2010 9:37 PM

5 rounds for time

run 400m
5x155 dl

14:04

Comment #166 - Posted by: Avi Tevet at November 16, 2010 12:45 AM

Me 120Kg. 4 Rounds and the run.
Ellis! 75Kg 4 Rounds and the run.

Comment #167 - Posted by: Optimistic Dan at November 16, 2010 2:55 AM

RUN 400m
5x300 DL

5rds and run 200 meters

Comment #168 - Posted by: Devin D at November 16, 2010 3:48 AM

125kg
4rounds + 5DL+120m

Comment #169 - Posted by: roh at November 16, 2010 4:22 AM

M / 6'0 / 177lbs / 33yrs

4.5 rounds - 315 pounds. Spent an hour practicing deadlift form. Lower back is shredded today.

Comment #170 - Posted by: JoeK at November 16, 2010 5:08 AM

In the Dave Lipson/Rebecca Voigt video, why is he using a belt? I thought the CF rule was that if you have to use a belt, its too much weight for your current strength level, indicating a need to work on core strength. Did this change and I missed the memo??? Also, Rebecca could not look better. ;)

Comment #171 - Posted by: AT at November 16, 2010 5:26 AM

365 lb DL - 4 rounds (3 dls instead of 5)

Comment #172 - Posted by: Repto M/40/5'11''/225 at November 16, 2010 5:32 AM

4 rounds in 13:04
DL-315

Comment #173 - Posted by: marty c m/47/6'/240 at November 16, 2010 6:37 AM

AMRAP in 12 minutes (complete last round if started before 12th minute)
5 rep deadlift, choose load
Run 500 meters

Gunnar: (315#) 5 rounds 13:38
Paul: (365#) 5 rounds 14:43
Harold: (365#) 4 rounds 12:38
Ryan: (185#) 4 rounds 12:45
Jen: (185#) 4 rounds 12:57
Debbie: (95#) 4 rounds 16:15
Stacie: (75#) 4 rounds 17:33
Eric: (315#) 3 Rounds + 1 deadlift (round 2 & 3 only 3 rep deadlift)

Comment #174 - Posted by: jenniferg at November 16, 2010 6:45 AM

4 rounds + 1 at 225lbs, didn't read it right at 6 am this morning and did DLs first.

Plus day 27 of the burpee challenge

m/151/37

Comment #175 - Posted by: brett_from_wylie at November 16, 2010 7:17 AM

Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

3 rounds + 200m
2*185# 1*195#

Comment #176 - Posted by: knodes at November 16, 2010 7:18 AM

275# 4 rounds + .13 mi
runs on treadmill at 8, 8.5, 9, 9.5 and 10 mph

Comment #177 - Posted by: Bells 38/192 at November 16, 2010 7:45 AM

Complete as many rounds as possible in 12 minutes of:
400 meter run (500 m round)
5 Deadlifts (235#)

3 rounds plus 120 meters

Comment #178 - Posted by: blades at November 16, 2010 8:24 AM

302# 4 rounds + 300m
13:26 for 5 rounds
treadmill runs at 10 mph 2% grade

Comment #179 - Posted by: Jette 41/M/5'11"/175 at November 16, 2010 10:06 AM

4 rounds. 335# for the deadlifts.

Comment #180 - Posted by: Michael m/48/5'9"/175/MI Survivor at November 16, 2010 10:48 AM

RX'ed 3 Rounds + 400m @ 295#

Comment #181 - Posted by: stryder9 M/36/5'8"/155# at November 16, 2010 10:51 AM

RX'ed 4 rounds @ 245lbs

Comment #182 - Posted by: Andrew M/26/5'8"/173 at November 16, 2010 11:27 AM

5 rounds and 1 deadlift
180 lbs

Comment #183 - Posted by: jak Grueneberg/m/155/21 at November 16, 2010 11:42 AM

Jeff @ 2.0
405#
4 rounds + run and 3 DL

Comment #184 - Posted by: Jeff & Charity @ CF Snohomish at November 16, 2010 12:13 PM

250# and 9:00 pace
Rd1: 2:20/22 (Legs felt better because of DL's ??)
Rd2: 2:17/25 (Upped the run pace each time)
Rd3: 2:11/22
Rd4: 2:05/15 (Knew I wasn't going to get another DL so smoked it!)
Rd5: 1:44
Total- 4 rds + 1 run
Going to try sub 8 to start and 275# next time... going for 5 rds.

Comment #185 - Posted by: Phoenix at November 16, 2010 12:56 PM

m/178cm/86kg/34y
4 rounds + 200 m @ 120kg

Comment #186 - Posted by: gepeto at November 16, 2010 1:20 PM

5 rounds + 100m @ 405#

Comment #187 - Posted by: JDisch at November 16, 2010 1:47 PM

M/23/178/6'2"

5 rounds + 175m @ 315#

Comment #188 - Posted by: Jordan D. at November 16, 2010 2:06 PM

M/165/5'11"/22y

5 rounds @ 155lbs

Comment #189 - Posted by: Justin P at November 16, 2010 2:07 PM

5 X 5
135# Cleans
then
50 Sits

Comment #190 - Posted by: dyagg at November 16, 2010 3:05 PM

90 kg, 500m run

3 rounds, + 5 deadlifts

Comment #191 - Posted by: anthony at November 16, 2010 3:15 PM

f/41/178/5'11"

It's 650m around the block so I pushed the time to a 15 minute AMRAP of:

650m run
5 x 205 deadlift

3 rounds + 600m

great workout and a beautiful end-of-fall day. The weather is due to go to poo tomorrow. Good bye summer... it was great.

Comment #192 - Posted by: JuliePlatt at November 16, 2010 3:23 PM

4 rounds in 12:05
365# d. lift

Comment #193 - Posted by: B Miller/m/5'9"/246 at November 16, 2010 4:27 PM

4 rounds in 12:17. 45 lb deads.

Comment #194 - Posted by: bethany vigilante f/33/125/5'4" at November 16, 2010 5:05 PM

6 rounds in 12:37. 225 lb deads.

Comment #195 - Posted by: blaine vigilante m/33/190/5'9" at November 16, 2010 5:06 PM

Four rounds plus about 75meters.155lb deadlift. Kept a cosistant pace. Third round run was a little slow but picked up the pace for forth round

Comment #196 - Posted by: hillmang at November 16, 2010 11:49 PM

Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts (40 kg.)

Three rounds. Im sorry, but on these type of exercises, form is my goal, not how many rounds or how big my weights are. If I feel tired, which is normally when bad form starts with an olympic lift, I do tend to stop, take a little rest (even up to a minute) and then do the appropriate lifts.

On a small critique, I do feel that some people I know have been put off Crossfit by injury due to poor form. I am only a participant, but just as advice to other newbies - work on great form and proper technique and less on getting results. The results will come on their own as Crossfit is the best.

Comment #197 - Posted by: lioness at November 17, 2010 4:58 AM

32/m/5'10"/210

Deadlift @ 315lb

3 rounds + 400m

Comment #198 - Posted by: D Craig at November 17, 2010 6:39 AM

225lb deadlift 5 rounds

Comment #199 - Posted by: GrandeLSM at November 17, 2010 10:03 AM

M/21/160/5'8

4 Rounds + 200M - 225 Pound deadlift, 6 Min pace

Tranision killed me had to run across gym to do Deadlifts. If i had someone else with me would have had them add weight.

Comment #200 - Posted by: angelq at November 17, 2010 11:48 AM

5 rounds +about 30m

255lb deadlift

in the rain ...awesome time :)

wanted to go 265 butt my bodys a little sore from opt comp this past weekend.

Comment #201 - Posted by: Jen Osborn f/26/175/5'11 at November 17, 2010 12:01 PM

As Rx'd: 4 RDS @ 255# + 174 Meters

Comment #202 - Posted by: thetimmy at November 17, 2010 12:09 PM

Make-up on WED 11/17

4 Rounds + 400m, DL's at 275#

Comment #203 - Posted by: james.patrick [M/48/66"/135] at November 17, 2010 1:00 PM

370 lbs, 4 rounds + 2 Deads

Comment #204 - Posted by: Kevin - M/190/6'/39 at November 17, 2010 2:03 PM

M/33/5'4"/140lbs
275lb deads
4 rounds

Comment #205 - Posted by: Matthew Burritt at November 17, 2010 5:46 PM

F/40/5'6"/145

forgot to post until now, but I think I got 4 rnds + 200m, DL's @ 150#

pretty much a running WOD; might need to try heavier next time

Comment #206 - Posted by: mom to five at November 17, 2010 6:53 PM

M/31/5'8/162

185lbs DL

5rounds + 200m

Comment #207 - Posted by: Jamie at November 17, 2010 7:11 PM

295# dl
5 rds (12:15)

Comment #208 - Posted by: mattc at November 17, 2010 8:41 PM

5 rounds at 315 pounds. Lowered the barbell instead of dropping it each rep, and tried hard to maintain my lumbar curve and keep my shoulders back.

Comment #209 - Posted by: hillmanb at November 17, 2010 10:15 PM

I did this one yesterday.

#345
5 rds + 200m

Comment #210 - Posted by: Skylar at November 18, 2010 8:34 AM

3 rounds
315lb deadlift
runs on treadmill

Comment #211 - Posted by: clark at November 18, 2010 10:17 AM

5 rounds+300 meter run
335 LB Deadlift

Comment #212 - Posted by: D.Swan at November 18, 2010 12:21 PM

4rounds-95#deadlift on first round, 105# on the other 3

Comment #213 - Posted by: Pgily at November 18, 2010 5:52 PM

4rounds- 225# deadlift

Comment #214 - Posted by: Eco2 at November 18, 2010 5:54 PM

6 rds
335# DL
Run was 4 lengths of gym ~250-300m

Comment #215 - Posted by: cja at November 18, 2010 6:58 PM

mike 115 dl 4 rds
kristy 135 dl 4 rds

Comment #216 - Posted by: ryan k at November 18, 2010 7:30 PM

27/m/5'8"/125

lower back still hurting from deadlifts last month, didn't want to aggravate it.

4 rounds, 80kg (176lb) deadlifts

Comment #217 - Posted by: SX at November 19, 2010 12:26 AM

4 rounds @ 315lb DL

Comment #218 - Posted by: Eamon at November 19, 2010 10:29 AM

4 rounds @ 315lb DL

Comment #219 - Posted by: Eamon at November 19, 2010 10:31 AM

5 rounds + 16/25 400. 135#.

Comment #220 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at November 19, 2010 10:44 AM

5 Rounds
225

The weight felt easy but I didn't bump up due to lower back soreness from dl earlier.

Comment #221 - Posted by: Kyle at November 19, 2010 2:00 PM

Run: 400m
DL: 195lb
12 min, 4 rounds + 400m + 1xDL

Comment #222 - Posted by: Harpo m/43/145/5'7" at November 19, 2010 2:25 PM

Correction:
Run: 400m
DL: 195lb x5
12 min, 4 rounds + 400m + 1xDL

Comment #223 - Posted by: Harpo m/43/145/5'7" at November 19, 2010 2:26 PM

With 500 mtr rows, 275#DL
4 rounds + 62 mtrs

Comment #224 - Posted by: Mad Max at November 19, 2010 4:23 PM

3 rounds.

Comment #225 - Posted by: Bawdymonkey at November 19, 2010 5:53 PM

WU w the hang power clean WOD (results there), then 4 rounds at 315

Comment #226 - Posted by: Apolloswabbie 72.5 209 46yoa at November 19, 2010 5:56 PM

DL: 205

4 rounds + 250m

m/39/145lbs/5'7"

Comment #227 - Posted by: Greg at November 20, 2010 5:57 AM

DL: 125lbs
As rx'd on treadmill
4 rounds + 400M + 1DL

F/35/5'0"/109lbs

Comment #228 - Posted by: Nyree at November 20, 2010 7:12 AM

330lbs Deadlift on the 3 first round and 310 the fourth
4 Rounds +280m Run
330X5 Deadlift is a new PR

Comment #229 - Posted by: J-F/20/5'9/160 at November 20, 2010 11:52 AM

4 rounds

90kg
treadmill-2m@12kmph,2m@12kmph,2m@13kmph,2m@14kmph
ran at least 2mins at top speed 1.5% incr.
400m,400m,432m,466m

try to do at least 466m to make up in future.

Comment #230 - Posted by: zenoperegrinus at November 20, 2010 3:14 PM

4 rounds @ 11:57
305# dead lift
Had to walk through fitness center for transitions

Comment #231 - Posted by: tdhalls at November 21, 2010 9:58 AM

WU
3 rounds + 400m (300# DL)
M/49/196#/72"

Comment #232 - Posted by: RB at November 21, 2010 1:27 PM

26m/190
rx'd
5 rounds @ 308#

Comment #233 - Posted by: Matt Lucas (The Foodee Project) at November 21, 2010 1:48 PM

5 rds plus 100 meters

125 DL

Comment #234 - Posted by: beemer (f/39/5'4"/125) at November 21, 2010 3:21 PM

m/32/178/73"
rx'd
4 rnds @ 275lb DL

Comment #235 - Posted by: matthew lee at November 22, 2010 6:41 AM

3 Rounds w/370# Deadlifts. Definitely went too heavy on the deads.

Comment #236 - Posted by: Edwin 28/M/68"/170 at November 22, 2010 8:19 AM

M55yo 230

4 rounds + 30m (2x 225#, 2x 245#)

Comment #237 - Posted by: do_b330 at November 22, 2010 10:36 AM

Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

225lbs, 3 rounds + 300 meters

Comment #238 - Posted by: Louis Herrera 51 70" 178 at November 22, 2010 9:10 PM

Missed

Comment #239 - Posted by: Bphantom at November 23, 2010 5:38 AM

m/42/200/5'11"

420 meter run
5 Deadlifts (221#)

4 sets in 12:03

run DL
1: 1:57, 0:56
2: 2:04, 1:11
3: 2:09, 1:02
4: 2:12, 0:29
Total 12:03

Ran 420M instead of 400 according to google. Deadlift was inside, ran outside. DL times include time getting inside and back outside. Last DL was quick because I didn't have to get back outside again.

Comment #240 - Posted by: slowweak at November 23, 2010 8:56 AM

m/37/5'9/183
CFWU-3. Reg. Superman. Burgener. DU.
335 lbs.
4 rounds + about 175m.
Looks like I need to push harder on runs based on other postings. Felt good at the time though.

Comment #241 - Posted by: jrm at November 23, 2010 7:00 PM

315# DL's

4 rounds

Comment #242 - Posted by: MikeyPaul/29/5.8/170 at November 23, 2010 7:44 PM

3 rnds + 400m @275

added +5 DL after for good measure. This weight was very heavy for me, couldn't get 5 sequentially.

Comment #243 - Posted by: schinizel/m/32/5'8/150 at November 24, 2010 8:14 AM

5 rounds at 275 plus 200 meters.

This was great at getting up to max right away in round 1 instead of coming on in round 2 or three. This is the first WOD after 5 days off. I had my vacation, now it's back to work (out of the day).

I plan on staying a week behind for a while, though I saw today and want to skip it all and do Helen bad. It's one of the original WODs that I judge against along with Cindy and Fran. I guess I'll just plan on it coming up. Maybe it'll psyche me out enough to get a pr..... Unlikely, but of course I'll be giving it everything to try!

Comment #244 - Posted by: Shane/32/6'/190 at November 24, 2010 7:25 PM

Did hang power snatch: 125x3,145x2,155x2,160x1

Then WOD:
RXD: dl @ 355lbs
4rounds+400m run
5 rounds in 12:35

m,26,185,177cm

Comment #245 - Posted by: AJ at November 24, 2010 9:52 PM

225lb DL
4 rounds even

Comment #246 - Posted by: JerryM (m/39/6'2"/240) at November 28, 2010 9:53 AM

As Rx'd.
315# Deadlift
1 round + 400 meter run + 2 DL*
* = Pulled and really injured low back muscle and had to stop!!!


"Mrs. Wobbly"
As Rx'd.
185# Deadlift
4 rounds + 400 meter run
Completed in 12:24

Comment #247 - Posted by: Miyagi 30/m/168.6# at November 30, 2010 4:13 PM

315#

4 rds

Comment #248 - Posted by: bookworm at December 1, 2010 2:41 PM

done after heavy FS workout

315# DL, 5 rds

Comment #249 - Posted by: MoGreene at December 4, 2010 2:05 PM

WOD "NANCY"

as rx'd,OHS @ 43.5kg

15.12 p.b.

1st time all unbroken and not having to change from trainers to weightlifting shoes for the OHS,which is usually a pain in the arse,but would always miss the OHS before,without w/l shoes,so flexibility must be getting better !!!!
still in pain though !

Comment #250 - Posted by: Peter Keenan Scotland at December 6, 2010 6:23 AM

WOD AMRAP 12 Run 400m ,5 D/L's

5 Rounds . D/L @ 131kg

d/l's too easy,but felt the affect on the runs and vice-versa.
RDL's, Sn. Halt D/L's , HB B/S 5-5-5-5-5 @ 112.5kg
just sore !
guess i posted "NANCY " on wrong day ! tonto !

Comment #251 - Posted by: Peter Keenan Scotland at December 6, 2010 6:32 AM

m/32/5'8"/170lb

done on 11/16/10

as rx'd , 305lb deadlift

4 rounds + 160m

108 165 175

Comment #252 - Posted by: Adam Hamm at December 7, 2010 9:22 AM

3 rds + 400 M run, didi 5 DLs to complete rd 4 after the buzzer
115 kg

Comment #253 - Posted by: Doug at December 7, 2010 11:18 AM

255 lbs., 4 rounds + 100 m

Comment #254 - Posted by: Manchild at December 13, 2010 7:25 PM

did 4 rounds @ 405 in 19:00 (lost track of time)

Comment #255 - Posted by: TROY at December 20, 2010 12:22 PM

400 m run at 9.0
5 reps 75 lb DB deads

4 rounds in 12 min

Comment #256 - Posted by: joe138 at December 23, 2010 12:42 PM

400 m run at 8.0
5 reps 55 lb DB deads
3 rounds in 12 min

Comment #257 - Posted by: pete99 at December 23, 2010 3:58 PM

M/33/5'9"/155

4 rounds (225lbs deadlifts)

Comment #258 - Posted by: Antun Karlovac at January 5, 2011 9:37 AM

M/23/70"/195#

315# DL

3 rounds + 5 DL's + 30M run

Comment #259 - Posted by: Bill Gibson at February 7, 2011 5:31 AM

max rounds 12mins
5 x 100kg deadlift + 100 Double unders
7 rds

Comment #260 - Posted by: Silva at March 3, 2011 4:05 PM

4 rnds
245 lb deadlift. Took it easy on back.

Comment #261 - Posted by: Chaps at April 6, 2011 10:12 PM

220lbs. 4rds

Comment #262 - Posted by: Michal at April 29, 2011 7:27 AM

modified to 12minutes of:
5 deadlifts at 315
150 single unders

completed 5 rounds + 5dl + 12 single unders

Comment #263 - Posted by: Ryan 6'/187/34 at May 3, 2011 6:59 PM

155lbs - 5 rds

Comment #264 - Posted by: bm5790 at August 11, 2011 9:14 AM

M 31/6'3''/213lbs

4 rnds + 400m
300lbs

Comment #265 - Posted by: Vince at August 12, 2011 4:28 AM

5 rounds deadlift @ 245

Comment #266 - Posted by: Quattlebaum, Jeff at August 15, 2011 6:02 PM

4 rds + 5 DL
subbed 400m row
185# (1st 2 rds)
135# (last 3 rds)

Comment #267 - Posted by: georgecole3 at August 18, 2011 10:25 AM

M 35/ 5'3"/ 124 lbs.

5 Rds + 100 m

1 1/2 BW DL @ 185 lbs

Comment #268 - Posted by: J. Kirk at August 23, 2011 7:12 PM

135
3 rds + 100m

Comment #269 - Posted by: dcyn at August 15, 2013 8:14 PM

145lbs, 5 rounds.

Comment #270 - Posted by: William M. at June 11, 2014 11:12 AM
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