January 11, 2011

Tuesday 110111

Three rounds for time of:
6 Muscle-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps

Chris Spealler 9:45, Kevin Montoya 13:33, Michael Giardina 13:36, Kristan Clever 13:59 (16lb ball, 95lb clean), Brandon Phillips 17:18, Lance Cantu 18:36, Jeremy Thiel 19:47, Lindsey Smith 20:13 (14lb ball, 95lb clean), Laura Demarco 20:59 (14lb ball, 95lb clean).
Post time to comments.

BoomerAlredSpencerHendelSnatch_th.jpg

Enlarge image

Spencer Hendel.


"Nutrition Prep Day with the Chans: Part 1" with Matt and Cherie Chan, CrossFit Journal preview video [wmv] [mov]


"Tahoe Throwdown: Rogue Vs. Again Faster Part 2" by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]


The 2011 CrossFit Games: July 29-31 at the Home Depot Center with a $1 Million total purse and $250K first prize thanks to Reebok.


Brandon Phillips and Laura Demarco on today's WOD - video [wmv] [mov]


"Without freedom of thought there can be no such thing as wisdom and no such thing as public liberty without freedom of speech."
- Benjamin Franklin, 1722

Posted by lauren at January 11, 2011 5:00 PM
Comments

250k?
I'll be outside doing pullups.

Comment #1 - Posted by: charbs 25/190 at January 10, 2011 5:03 PM

$250K for 1st! This will foray crossfit into a new era of professional atheletes.

Comment #2 - Posted by: greg 39/6'3"/221 at January 10, 2011 5:04 PM

I'm going to be in the gym forever tomorrow.

Bring the pain!!!

3..2..1..go

Comment #3 - Posted by: tcoss at January 10, 2011 5:06 PM

Money

Comment #4 - Posted by: JD at January 10, 2011 5:07 PM

Money

Comment #5 - Posted by: JD at January 10, 2011 5:08 PM

250k???? I can not wait for regionals, you are going to see animals come out of the woodwork from other sports to participate. The competition was so thick last year I would be surprised if the top tier gets shuffled around a lot.

Comment #6 - Posted by: patrick l bateman at January 10, 2011 5:11 PM

Speal is just in a league of his own....

Comment #7 - Posted by: PVB at January 10, 2011 5:12 PM

#6 PVB: Ditto

Comment #8 - Posted by: Brian at January 10, 2011 5:19 PM

Who cares about the money!

This is a sweet WOD!!

Can't wait!

Comment #9 - Posted by: Jkel at January 10, 2011 5:22 PM

I' m gonna need that 250k to pay my tab at Whole Foods.

Comment #10 - Posted by: Steven@CrossFitAffliction at January 10, 2011 5:34 PM

That kid Spencer is a Freak of nature.

Comment #11 - Posted by: Steven@CrossFitAffliction at January 10, 2011 5:35 PM

That is a sexy snatch!

Comment #12 - Posted by: mel at January 10, 2011 5:43 PM

the only thing better than the form is the manicured eyebrows!!!

Comment #13 - Posted by: Eric at January 10, 2011 5:47 PM

Sub 10 min for Spealer? Absolutely amazing. This will probably take the normal humans like me around 20-30 min!

Comment #14 - Posted by: Mike at January 10, 2011 5:51 PM

is it sad that i've been waiting all day for this workout to be posted so i know what i have to look forward to tomorrow. i have now completed 1 week of crossfit and i am already noticing differences. i love the program and am hooked for life.

Comment #15 - Posted by: zach at January 10, 2011 6:07 PM

Holy volume, Batman! Gonna be fun to hear who ticked off Tony and got us into this mess. OK, here we go...

4 exercises, three rounds for time. Do the four exercises requested (or the scaled versions...seriously) in order, then do them again, then do them again. Stop. Upon regaining consciousness record your time.

6 Muscle-ups (MU). This generally means the use of gymnastic rings, although it's perfectly OK to do a MU on a bar. Begin from a full hang; a strict MU starts with the hands turned out, but don't obsess on this now. Pull, swing, or kip yourself up so that your hands are under your elbows and then do essentially a ring dip at the top. One. Drop down and start again. Do a total of 6.

Now, the MU is a nothing-burger move in gymnastics, so trivial that it doesn't even rate a difficulty score. Frankly this is precious little consolation to the scores of non-gymnasts among us here in CF Nation for whom the achievement of the first MU is a seminal event. Many will never get one (as an aside, a Crossfitter who can do a MU will say that they "have" a MU). I tore my rotator cuff on the cusp of getting my first MU and will likely never have one. Lots of MU video here on the site, not only above in the WOD demos but also on the 'exercises and demos'.

You too? Don't have a MU? The accepted MU sub is either 3:1 or 4:1 PU/Dips:MU. Either is OK...just record what you did in order to compare later. Use whatever you typically use as your scaled PU if necessary. Same with dips.

30 Wall Ball Shots. Men's weight is 20#, women 14#. 10' target. Each shot starts from the bottom of the squat; toss the med ball to the 10' target. The shot ends with catching the ball. One. The squat is just like all our other squats, crease of hip below the knee. You're still a Newbie--feel free to use a spare WB under your derriere to judge your depth.

12 Handstand Push-ups HSPU. Just another indication that Tony is messing with me...explain BOTH of the most difficult and most often scaled movements in CF in one, single WOD. Sigh.

The Holy Grail here is the free-standing HSPU, yet to be seen on any benchmark or Games performance. That's free-standing as in occurring in the middle of the room without any assist. Most HSPU are performed with your fanny to the wall and your heels rubbing up and down; this is considered "as Rx'd". Can't do this? Me either. Once again head over to the "Exercises and Demos" for suggestions on scaling and subs. Or, surf over to Crossfit Brand X and search for their excellent series on progression to the HSPU. FWIW I will do this with my toes over the bar of the Smith Machine (the only proper use for this equipment except to use it as a towel rack).

15 Power Cleans using 135#. Ever do a Power Clean? Welcome to Crossfit semantic minutiae. We will perseverate on the meaning of "Clean" until the proverbial cows come home, but here we get some very clear direction. A Clean of any sort by definition starts with the weight on the floor (the "Hang Clean" starts with the weight held at mid-thigh). "Power" means that we are meant to "catch" it in the front rack position (across the anterior chest/delts) in no more than a 1/4 squat (as opposed to the full-squat catch of an olympic clean).

Seriously...ever done a clean? How much weight? Gonna do 15 or 'em here, three times. 135# is probably a boatload of weight for you. How about 95#, or 65#, or even just the 45# bar? Technique then consistency then load then intensity. Safety first. We're growing fond of you and would rather you not get hurt.

Whew! There's a lot of meat on this WOD bone, eh? Think about this before you start. There are quite a few long times up there from some pretty impressive Crossfit "names". It's OK to cut down the weight, the reps, the rounds, or a little bit of everything. You should have a time cut-off at this stage of your CF career, no longer than 40:00. Trust me.

Wow. OK. 3-2-1...Go.

Comment #16 - Posted by: bingo at January 10, 2011 6:08 PM

Looooooong Newbie post au filter...

Comment #17 - Posted by: bingo at January 10, 2011 6:09 PM

$1 million total?! $250K?!
How soon til the Games are on ESPN?
The lumberjack competitions are on there, why not us?

Comment #18 - Posted by: adam w at January 10, 2011 6:10 PM

$250K for 1st, HA, here come the pros....

Comment #19 - Posted by: Tmo at January 10, 2011 6:13 PM

Seriously spealler???!!! Seriously? How is it possible?

Comment #20 - Posted by: Jim at January 10, 2011 6:23 PM

Totally know where you're at Zach. Been at this about two months and still eagerly look forward to see the next day's WOD.

Tomorrow looks like a bruiser. Love it.

Comment #21 - Posted by: Jim 40/5'11"/170 at January 10, 2011 6:23 PM

Hey Josh Everett, still thinking about retiring from the games? Welcome back. OPT, How about you? Maybe Eva T.? Where ya been? It's a lot of money.......

Comment #22 - Posted by: Brendan at January 10, 2011 6:25 PM

The Spealler time is fu**ing insane!! Very impressive:O

Comment #23 - Posted by: J-F/20/5'9/160 at January 10, 2011 6:40 PM

that pic is freaking baddass!

Comment #24 - Posted by: danlau at January 10, 2011 7:09 PM

On the 4/1 PU/Dip sub for MU, would it be 24 pullups and then 6 dips? Or 6 repeats of 4 and 1?

Comment #25 - Posted by: flyman at January 10, 2011 7:16 PM

I hope that they up the steroid testing at both the regional and games levels. Money produces cheaters. Keep crossfit clean!

Comment #26 - Posted by: BP at January 10, 2011 7:30 PM

#24 flyman - It is 4 pull-ups PLUS 4 dips FOR EVERY Muscle Up. Feel free to do only 3 if you're just starting out

Comment #27 - Posted by: PVB at January 10, 2011 7:42 PM

does ANYONE know the soundtrack song names for every second counts? no one can seem to answer this question

Comment #28 - Posted by: brandon morrison at January 10, 2011 7:50 PM

3 RFT
4 Muscle-ups (subbed 3x PUs and ring dips)
20 19kg thrusters
9 HSPU
10x 62kg power cleans

In 21:58. Should have scaled the weight down on the cleans :)

Comment #29 - Posted by: David m/26yrs/169cm/78kg at January 10, 2011 7:51 PM

Anyone else see the comment on the 2011 games page about "ex-pro athletes wiping the floor with crossfits webrities"

I would love to see them try... I don't think they stand a chance... Thoughts?

Comment #30 - Posted by: Jkel at January 10, 2011 7:51 PM

I'm trying to add a mental focus component to my workouts, possibly a number memorization with a penalty, anyone have any ideas?

Comment #31 - Posted by: matt at January 10, 2011 8:10 PM

had the privilege to do this one with Speal and MIke G this past weekend at the L1 held at Peak 360 in Miami.

bodyweight 160
rx
14:52

Comment #32 - Posted by: Chris Russell at January 10, 2011 8:13 PM

had the privilege to do this one with Speal, MIke G, Nicole Gordon, Jenni Orr and Justin Bergh this past weekend at the L1 held at Peak 360 in Miami.

bodyweight 160
rx
14:52

Comment #33 - Posted by: Chris Russell at January 10, 2011 8:14 PM

Best WOD in a long time! Can't wait for this...

Personally I feel this big money and sponsorship is bad news....Only time will tell...

Comment #34 - Posted by: T at January 10, 2011 8:32 PM

So stoked for the 2011 Games!!! People always talk about the $ being the driving force behind "newcoming pros" to CrossFit. What a sad world we live in! I can't wait to watch some of these never-seen-before pros going head to head with guys like Chris Spealler, and most likely getting their a$$ handed to them in many events. It's too bad that it isn't just about personal triumph and the title of "world's fittest" anymore. Sweet WOD today...thanks guys!

Comment #35 - Posted by: Kyl Samway at January 10, 2011 8:43 PM

did cindy yesterday. tried doing this tonight. got through the 1st round in about 4 minutes. went to do the muscle ups and couldn't do more than one at a time and had to rest for awhile between each muscle up. i decided to give up and just work on hand stand push ups instead.

@kyl samway ...i think it's great that there will be large payouts for the crossfit games. people have to make money to survive. between the costs of food, supplements, time, etc etc it costs a lot to be one of the top athletes in anything. a lot of these guys do a lot more than just the WOD, so they invest a lot of time and money into becoming the "world's fittest." they deserve it.

Comment #36 - Posted by: Dan Lav at January 10, 2011 8:57 PM

Rx'd - 24:58

Comment #37 - Posted by: Arclite M/36/165lbs at January 10, 2011 9:27 PM

I recently injured my back, but can't keep myself from the WODs. Any ideas for a non-back sub to cleans?

Comment #38 - Posted by: Kyle at January 10, 2011 9:34 PM

Easily one of the coolest Oly lift pictures I have seen in a long time. Very nice, Spencer!

Comment #39 - Posted by: Ian Carver - CrossFit Centurion at January 10, 2011 9:44 PM

Wow...for a lot of reasons.

Good post Bingo.

Comment #40 - Posted by: Playoff Beard at January 10, 2011 9:53 PM

Crossfit Sri Ram Ashram, India

How did Spealler get that time??????

All weights rx unless noted otherwise

Shubham - 15:11 40kg PC, 12lb WB, Jumping MU,
ab mat HSPU

Rajpal - 13:42 35kg PC, 10lb WB, Jumping bar muscle up, ab mat HSPU

Vijai - 23:02 rx
Ravi - 21:48 rx
Uttam - 27:01 rx
Bachendra - 20:05 50kg PC, Jumping MU
Gautam - 21:05 ab mat HSPU
Arvind - 21:15 ab mat HSPU

Comment #41 - Posted by: rashmi at January 10, 2011 11:45 PM

15:41- 3:30am- full turnout on mu's, metal plates as usual so all pcleans lowered

Comment #42 - Posted by: mike d 146 5'7" 35 at January 11, 2011 12:50 AM

Chris Spealler is insane... !!!

Can't wait to hit this workout hard

Comment #43 - Posted by: jr_edelman at January 11, 2011 1:37 AM

21:03

Comment #44 - Posted by: TomO/44/M/200 at January 11, 2011 1:39 AM

250k! time to start DRUG TESTING!!!!!!!!!!!!!!!!!!!

Comment #45 - Posted by: Matt at January 11, 2011 2:03 AM

18:24
do this faster by keeping on the wall balls and doing more handstand pushups (i know easier said) power cleans were done with good time try for that first set of 8. You did a lot of fives.

Comment #46 - Posted by: charbs 25/190 at January 11, 2011 2:31 AM

m/45/185

subbed 20lb DB thruster for wallball

18:24

Comment #47 - Posted by: cosmo at January 11, 2011 2:48 AM

Had fun doing this on Saturday with Jason, Nadia, and Joe in Hawaii.

As Rx'd: 18:43

-Boz

Comment #48 - Posted by: Adrian Bozman at January 11, 2011 2:58 AM

22:55

Comment #49 - Posted by: Pacers at January 11, 2011 3:40 AM

#43 Matt, agreed.

Comment #50 - Posted by: flyman at January 11, 2011 4:14 AM

porch scaling
3-20-9-12(power cleans- not hang)

13:59

Comment #51 - Posted by: Pokey at January 11, 2011 4:22 AM

42/m/176cm/74kg

Three rounds for time of:
6 Muscle-ups
30 Dumbbells thrusters, 19 pound each
12 Handstand push-ups
135 pound Power clean, 15 reps

21:48

HSPUs were so slow (4/4/4, 3/3/3/3, 2/2/2/2/2/2), always on the verge of muscular failure.

Comment #52 - Posted by: Memuc at January 11, 2011 4:24 AM

Dan Lav - Great point regarding the time and energy put in by the top crossfitters. The athletes at that level are training for more than just a healthier lifestyle and increased functionality. Because there is more involved, why not bring in an attractive incentive? Can you imagine the intensities that some of the athletes will now train at knowing what lies ahead? It could lead to increased levels of training and movements that only a select few can accomplish.

honest abe - I have not heard of Hormone replacement therapists working with box owners. I would never imagine brining someone into my box and working with my clients with ergogenic aids. Seems a little far stretched.

Tony Budding - Great videos the past two weeks. Looking forward to today's workout.

Comment #53 - Posted by: Mike - JoCo CrossFit at January 11, 2011 4:26 AM

in a crowded hotel today, so:

3 RFT:
15x 135lb power cleans
20x pushups
~150 feet walking lunge in hallway

15 minutes

Comment #54 - Posted by: jeglit (m/39/6'4"/220) at January 11, 2011 4:43 AM

Spealler you are my effing cf hero. Pound for pound probably the strongest guy I have ever seen in any mode.

Comment #55 - Posted by: Joshua Gritton at January 11, 2011 4:58 AM

sub #45 MP for HSPU
20:27
MU's on rings

Comment #56 - Posted by: GBNT at January 11, 2011 5:28 AM

Awesome that purse is same for men and women!

Comment #57 - Posted by: Steve M (34, 6'4 190) at January 11, 2011 5:32 AM

Max effort front squat:
Did 190 pr by 5 lbs. Stopped attempts once I got a pr.

Todays wod Modified
3 rounds:

3 bar muscle ups
6 95 lb thrusters
9 freestanding handstand pushups
12 96 lb squat snatches

22:20-was probably less by around a minute. I didn't look at the clock right away.

Comment #58 - Posted by: Chris B. 18/150/5'7" at January 11, 2011 5:38 AM

15:48 subbed jumping MU's and 15 lb med ball

Comment #59 - Posted by: Tyler Scott at January 11, 2011 5:43 AM

m/33/5'9"/180

subbed 1 for 1 pull ups/ dips
Couldn't touch floor with head on handstands

29:22

Comment #60 - Posted by: lelliott at January 11, 2011 5:54 AM

With $250,000 on the line, how many SERIOUS competitors are going to be wearing anything Reebok? I'm willing to bet my life that the winner will not have done it in the Reebok Zigtech.

Comment #61 - Posted by: Howard at January 11, 2011 6:10 AM

32/m/5'10"/220

Did ctb pullups instead of muscleups. Shoulder pain prevented me from doing any dips. Did 30 second handstand holds per round.

28:03

Comment #62 - Posted by: D Craig at January 11, 2011 6:16 AM

3 x PUs + 3 x dips (sub for MUs)
30 x 15# WBSs
12 x HSPUs (non-kipping)
15 x 95# power cleans (105# on last round)

~50 min. Need to push harder. Will do 105# next time around with power cleans. Wish I had rings at my gym.

Comment #63 - Posted by: Jim 40/5'11"/170 at January 11, 2011 6:34 AM

28:09 w/jumping m/u's and 115lb power cleans.

Re. the 125K purse at the games, I hope this doesn't motivate affilate owners to raise thier already high membership fees to capitalize off future purse chasers.

Comment #64 - Posted by: Jon R. at January 11, 2011 6:43 AM

26/m/5'10''/199

24:59...that was awful

Comment #65 - Posted by: gino at January 11, 2011 6:57 AM

Rx'd - 24:01

Comment #66 - Posted by: Townsend m/27/5'8"/140 at January 11, 2011 6:58 AM

m/34/6'4"/208#

3 rft
6 mu (1st round clean, 2nd rounds a bit of a jump)
30x 20# dumbbell thrusters
12 hspus- only about 4-6" of depth (scaled to 6 in rounds 2 and 3)
15x 135# power cleans

24:47

Comment #67 - Posted by: dan m at January 11, 2011 7:02 AM

As Rx'd
18:52

Comment #68 - Posted by: James b at January 11, 2011 7:07 AM

@ #58 Howard -- Last seen wearing Zigtechs at the Tahoe Throwdown.....defending games champion Graham Holmberg. Personally, I'm a Nike guy, but I still don't get all the hate on Reebok. Is this group really like the early fans of a cool band that don't like it when it gets popular and they're no longer a small "exclusive" kind of clique? It's evolving because it's good folks. Unless you think that equal prize money for both male and female competitors is also bad.

Comment #69 - Posted by: Pat Overton at January 11, 2011 7:09 AM

Scaled w/
8' TGT
115# pwr cleans
25:22

Comment #70 - Posted by: chavez at January 11, 2011 7:23 AM

Today's quote seems hypocritical for crossfit, because so much is filtered out.

"Without freedom of thought there can be no such thing as wisdom and no such thing as public liberty without freedom of speech."

Don't get me wrong, I love CF, but criticism is not well accepted here.

Comment #71 - Posted by: steve_t at January 11, 2011 7:25 AM

M/43/5'11"/190

2 rounds

6 MUs progressions (from kneeling position with rings 60" off the floor)
30 Wall ball shots (20#)
12 HSPUs with 1/2" bands down to Abmat
15 Power cleans (115#)

16:59

Comment #72 - Posted by: nutfam at January 11, 2011 7:38 AM

Any possibility of a hero wod in remembrance of Richard Winters?

One of the greatest heroes of this century!

Comment #73 - Posted by: J Murdock at January 11, 2011 7:54 AM

M/27/6'0/176

Substituted each muscle up for 3 pull-ups and 3 dips.
Had no ball so did 22 pound 'explosive' thrusters.

3 rounds @ 34 minutes.

Day 11 of Crossfit: I feel like dying.

Comment #74 - Posted by: Lutz at January 11, 2011 8:06 AM

Rx'd

12:59

Did 3-3-3-3-3 power cleans and shrugs before. I'm learning from Westside that those supplemental exercises that go along with strength training make all the difference.

Comment #75 - Posted by: Christian Bull at January 11, 2011 8:09 AM

M/33/6'3"/200

22:21

Comment #76 - Posted by: Ben S at January 11, 2011 8:12 AM

+1 @ #73 J Murdock. I was thinking the same thing yesterday when I heard the news. I look forward to doing "Winters" in the very near future.

Comment #77 - Posted by: Pat Overton at January 11, 2011 8:12 AM

16:29 rx'd

Comment #78 - Posted by: B-Mo M/33/6'/190 at January 11, 2011 8:24 AM

M/30/160

Rx'd: 21:25

HSPU's kicked my butt. Still tired from wall climbs

Comment #79 - Posted by: mikeysfv at January 11, 2011 8:24 AM

m/21/5'8"/150

3 Rounds

6 ring mu's
30 #45 bar thrusters
12 hspu
15 #105 power cleans

22:53

Comment #80 - Posted by: Hazzard at January 11, 2011 8:27 AM

#73 and 77. I completely agree, Dick Winters is one of the best examples of a true leader in our history. I too look forward to "Winters"!

Comment #81 - Posted by: PBE 2314 at January 11, 2011 8:31 AM

M/51/153/1-1-06

Used 95# Power Clean/14# WB/Subbed 3-1 Dips/PU-MU

23:46

Fun.

Comment #82 - Posted by: bingo at January 11, 2011 8:58 AM

Isn't Crossfit just going to go the way of Globo's everywhere now????
The essence of Crossfit was its non-commercial rebellious nature. It seems to be disappearing rapidly

Comment #83 - Posted by: Ronin at January 11, 2011 8:58 AM

If only lauren could stall her pull a half second she'd be able to generate more force with her kip.

I like that there isn't a fancy rep scheme today. Just a perfect set & rep scheme needed for a Total Knock Out

Comment #84 - Posted by: mario a at January 11, 2011 8:59 AM

32/M/185

44:20 - Sub - 1 M-U w/3 pull-ups and 3 dips, had to adjust last set of cleans to 95lbs.

Completely gassed!

Comment #85 - Posted by: SAR at January 11, 2011 9:00 AM

PC's scaled to 115 lbs:

19:19

Fun!

Comment #86 - Posted by: james.patrick [M/48/66"/135] at January 11, 2011 9:04 AM

29:30

mu from sit into standing position, then into dip. subbed 40# thrusters for wall balls. hspu killed the time...about half of the time was devoted to those.

Comment #87 - Posted by: thesomnambulant at January 11, 2011 9:29 AM

2011-01-11: 21:58 (5:33,7:36,8:49) Each round broken bad after rnd 1.

Comment #88 - Posted by: gs at January 11, 2011 9:31 AM

This WOD looks amazing. I still see money as a corrupting factor. CF is about personal improvement, not about money. Keep the integrity!

Comment #89 - Posted by: Andrew at January 11, 2011 9:40 AM

#73 Murdock

Couldn't agree more! For those of you that don't know who COL Winters is, go watch Band of Brothers on Blu-ray. One of the best done military series of all time IMO. He just died a week or so ago.

Comment #90 - Posted by: Andrew at January 11, 2011 9:46 AM

M/56/5'9"/155

Scaled it too much judging by the time: 17:17

3 sets of 4x12 Pull Ups and Dips (no rings, no ability even if I had them)
3 sets of 20 Wall Balls @ 12 lbs (all I had)
3 sets of 9 HSPUs with toes on Smith Bar
3 sets of 10 PCs with 100lbs.
R
eading the WOD last night freaked me out. I thought I'd die, so I over scaled it this morning. Won't make that mistake again.


Comment #91 - Posted by: CBland at January 11, 2011 9:46 AM

RX'D @18:38 W/ 15x HSPU Each Round

Comment #92 - Posted by: David Tyner at January 11, 2011 9:52 AM

27:58
Head to a ab mat on HSPU's
38 reps with a 16 lb. med ball (heaviest we have)
all else as rx'd

Comment #93 - Posted by: SB at January 11, 2011 9:57 AM

M/41/5'8"/156

HSPUs still too slow and incomplete to maintain HIT effect, and didn't have wall ball access so...

3 RFT of:
6 x muscle-ups (rings)
15 x Thruster 95lbs
15 x Power Clean 95lbs

18:25 ...too much resting, punk factor soaring...

Comment #94 - Posted by: Jon at January 11, 2011 9:59 AM

16:23

RX'd with 16lb wall ball

Comment #95 - Posted by: Lil J- F/23/115 at January 11, 2011 10:12 AM

Speller, i cannot wait to meet you one day and shake your hand. Its my feeling that you've been holding out at the games for this big purse and you're going to bring it this year. Yu deserve it brother. Total inspiration for me and my whole box/garage.

I'm trying to add a mental focus component to my workouts, possibly a number memorization with a penalty, anyone have any ideas?

Comment #31 - Posted by: matt at January 10, 2011 8:10 PM

We've just started trying to teach our athletes to focus on their breathing and most of slowing it down. What it does for me, and has been elaborated in a CFJ is draw attn from the suck feeling of the work capacity and before you. Know it you are feling good and over the WOD. Just my 0.02

Gonna try and get this WOD in the snow and ice. Should be interesting to frye and hang my rings from my tree in this weather... And wall balls on an Ivey driveway...FTW,.

Comment #96 - Posted by: Steven Platek at January 11, 2011 10:14 AM

Modified WOD:
- 12 Pull-ups, 12 Push-ups
- 30 20# WBS
- 12 second Hand Stand
- 15 135# Power Clean

25:17 min

Comment #97 - Posted by: CER - M/36/205/6' at January 11, 2011 10:24 AM

22/m/5'11"/185
Bar muscle-ups
subbed 45# plate thruster for wall ball shots
HSPUs touching head to deck
135# power clean
2 Rounds
26:49

Comment #98 - Posted by: Max at January 11, 2011 10:27 AM

3x pull ups and dips for mu's

30.17

Comment #99 - Posted by: albino at January 11, 2011 10:32 AM

WINTERS!! WINTERS!! WINTERS!!

Comment #100 - Posted by: Steve at January 11, 2011 10:33 AM

16:31 with one sub - straight bar MU instead of rings - all else rx'd

Comment #101 - Posted by: Ted - Ocala, Florida (35/190/6'1") at January 11, 2011 10:33 AM

28:10
pullups and dips for MUs.

Comment #102 - Posted by: ntJ83 at January 11, 2011 10:35 AM

15:50

Comment #103 - Posted by: Scott at January 11, 2011 10:45 AM

27/m/5'11"/212ish
22:54 as rx'd

Comment #104 - Posted by: Nickosaurus at January 11, 2011 10:49 AM

14# ball/ 85# pc
31:52

Comment #105 - Posted by: Sue Ady f/42/127 at January 11, 2011 10:51 AM

Not my best day. Just wasn't feeling it.
as rx'd
24min and change

Comment #106 - Posted by: Kiko M/36/170/5'9" at January 11, 2011 10:57 AM

22:32 great WOD!

My opening set was 6 dead hang, L-sit at the bottom muscle ups. The following rounds were 4 and 2 splits, all non swinging or kipping. HSPU's were barely scaled; feet on a 62 inch shed - and I'm only 9 inches taller. Holy Cow, this stuff works!

Comment #107 - Posted by: TRN III at January 11, 2011 11:01 AM

3rds cfwu

subbed 115# PC

28:18

Comment #108 - Posted by: nucf m/24/5'7"/155 at January 11, 2011 11:03 AM

23:57
Subbed pull ups/dips for MU and 110lbs. on the power cleans. Wow, that was a ton of volume.

Comment #109 - Posted by: Rough Robbie at January 11, 2011 11:08 AM

CFWU x3

23:13
3/1 Pullups/dips for MU
20# thrusters for WB
feet on smith machine for HSPU
95# PC

Comment #110 - Posted by: Matthew at January 11, 2011 11:12 AM

Probably not the place for this question but I am really stuck as to how I can find the answer down here in New Zealand.

How are the sectionals / regionals being run this year and when will they be ? Last year I travelled to Auckland in February (just over 2 weeks away) and then to Sydney in May.

Can anybody help me ?

Comment #111 - Posted by: chris mcsweeney at January 11, 2011 11:18 AM

Chris Spealler=spirit of CrossFit

Our affiliate today:

long ago Jack Lalanne did 1033 push ups in 23 minutes. We challenged ourselves to how many we could do in 23 minutes.

chest to deck, full lock out at the top, on your toes push ups.

TOTAL: 398

Comment #112 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at January 11, 2011 11:19 AM

Fellow Crossfitters:
I am writing to see if anyone that is interested in signing up for the Crossfit Football Cert, at any location, could contact me. I signed up about a year ago, and have not been able to go yet, and was hoping someone could take my place at a cert. You can reach me at jpichie@gmail.com if you are interested in helping me out.
Thanks in advance,
Jason Pichie

Comment #113 - Posted by: Jason Pichie at January 11, 2011 11:24 AM

m/29/5'11"/195

As Rx: 17:35

HSPUs are my Achilles' heel.

Comment #114 - Posted by: nathlete at January 11, 2011 11:25 AM

F/40/5'4"/118
couldn't do it as prescribed as people were using the stuff I needed at the gym. Darn it.
-did 3 x 30 wallballs, 12lb ball
then alternated between
-3 x 3 dips/3 pullups
-15 cleans, 65lbs
ended with 3 sets of 15 attempts at HSPU.
-core work too.

Comment #115 - Posted by: Heather Szabo at January 11, 2011 11:25 AM

29:07 rx'd

Comment #116 - Posted by: dan colson at January 11, 2011 11:31 AM

20:02 as RX'd

Comment #117 - Posted by: leibc2 M/27/5'9"/165) at January 11, 2011 11:31 AM

as rx'd 15:33

Comment #118 - Posted by: Castillo m/20/159 at January 11, 2011 11:33 AM

today's CF WOD modified for me:
three rounds for time of:
18 jumping pull-ups
18 chair dips
30 wall ball shots, 10 pound ball
attempted HSPU (f), 1 10 sec HS (1st round)
3 10 sec HSs (2nd round)
12 HSPUs starting from headstand each time (3rd round)
(all handstands against the wall)
50 pound power clean, 15 reps
28:11

Comment #119 - Posted by: rox f/45/120 at January 11, 2011 11:35 AM

scaled to 125 and could not get all HSPUs
first set MUs unbroken
all wall balls unbroken
33:20

Comment #120 - Posted by: cort at January 11, 2011 11:41 AM

25:05 as rx'd

Cold day in Denver, garage was below freezing.

HSPU really slowed me down

rd1 :59/1:33/2:19/2:06 6:59
rd2 2:36/1:25/2:35/2:34 9:10
rd3 2:23/1:25/3:14/1:49 8:51

Speal your time was amazing. I'd love to see that video. Your videos always seem so effortless. I assume that was also done at altitude.

Comment #121 - Posted by: Jim D. 50/m/165/5'11" at January 11, 2011 11:42 AM

http://news.yahoo.com/s/nm/20110111/lf_nm_life/us_wine_oldest

How does wine fit into the evolution of our diet? At min. 6,000 yrs... has to play some role.

Comment #122 - Posted by: Chris Colbow at January 11, 2011 11:47 AM

Bad day for crossfit in our gym: we don't have rings (I can't do a muscle-up anyway), no medicine balls, and the free weight area is about the size of a postage stamp, so cleans aren't possible. Soooo, I did 2 miles running, pull-ups, situps, dips, and stationary bike. Hopefully, tomorrow will be something I can attack. 39/M/68"/176

Comment #123 - Posted by: Robb at January 11, 2011 11:51 AM

SUB 3x 90# pd + bd
SUB 25# db
SUB 95# pc

20:57

Comment #124 - Posted by: Ticotexas M/41/69/150 at January 11, 2011 11:52 AM

20:00

3 Jumping muscle-ups per round
6K Wall Balls
Handstand Push-ups not to the floor
65# Power Cleans

Comment #125 - Posted by: Amykr F/38/5'9"/143 at January 11, 2011 11:54 AM

my second week with CF ! M- 53 - 185#
scaled and subbed
*1 dip plus 1 PU for a MU - 6
*used 17 # hard med ball first 2 rounds unbroken, last one broken - 15 rest 15
*subbed 10 - 95# push press for HSPU
* scaled to 6 reps for cleans at 135#
3 rounds 17: 55 gassed

Comment #126 - Posted by: Mike F at January 11, 2011 11:58 AM

19:10

dont have rings, so subbed close grip pullups and dips
decline bench pushups for handstand
12lb ball
95lb cleans

Comment #127 - Posted by: Tim at January 11, 2011 11:58 AM

Speal - Amazing time. I would love to come to your box when I move to Utah. I hope you spank at the crossfit game. For me you are right up there with OPT as my Crossfit idols.


Hey maybe they could get a reality show now that Crossfit is going bigtime called Crossfit idol. Crossfitters compete on a stage while yahoo comentators make stupid comments, oh wait that was last year`s Crossfit Games.

Comment #128 - Posted by: twall at January 11, 2011 12:02 PM

5 months Post Op Rotator cuff surgery
Strength returning slowly
One round of:
6 Sets of 3 Pull-ups, 3 Dips
10 Wall ball shots, 50 pound ball modified from the floor didn’t catch 50# ball
12 Handstand push-ups (using squat rack)
75 pound Power clean, 15 reps
M/53/72"/217

Comment #129 - Posted by: Pete In Sun City at January 11, 2011 12:25 PM

As rx'd, no bumper plates. 23min.
35 M 190 6ft.

Comment #130 - Posted by: Jdude at January 11, 2011 12:41 PM

Rx 16:47

Comment #131 - Posted by: msobremesana at January 11, 2011 12:44 PM

26:55

Three rounds of:
30 wallballs (5 lbs)
24 assisted pull ups (150)
24 assisted dips (150)
15 power cleans (55 lbs)

Comment #132 - Posted by: ewizzle at January 11, 2011 12:50 PM

Did some sub's b/c my wrist couldn't handle the weight of the power cleans and the grip for muscle ups. Stupid injuries.

Three rounds for time of:
6 Muscle-ups (sub 6 bar to abs pull ups)
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps (sub 100 pound power cleans).

17:47

34/195/5'10

Comment #133 - Posted by: Old Indy Rugger at January 11, 2011 12:52 PM

Newbie:

4 scrambling MU's on a bar
20 wallballs
6 scrambling handstand push ups
15 squats at 145 lbs.

in 18:42. I started last month doing some sporadic WOD's, trying to start being consistent with them this week.

Comment #134 - Posted by: JacksonC at January 11, 2011 12:56 PM

m/48/177
Rxd 22:24 Very fun

Comment #135 - Posted by: Troy at January 11, 2011 12:58 PM

M/27/5'9"/195

23:01 as Rx'd

That's also the first time I have been able to string together 6 MU's. My previous record was 5 and then I would have to get down and reset my grip.

Comment #136 - Posted by: Sterling at January 11, 2011 12:58 PM

$250k to the winners, $1M overall purse...wow.

Understand concerns from some on the rapid growth, corp sponsorships, etc. I guess thats just a price to pay for something as revolutionary, addicting, and effective as Crossfit.

(I'm actually following CFendurance, but sub some CF mainsite WODs here and there)

Keep up the good work to all who run this machine!

Comment #137 - Posted by: MattyB at January 11, 2011 1:04 PM

25:50 as rx'd
This one was very difficult. My shoulders gave out too quickly, making the HSPUs hard. This was the first time I was able to use a 20lb medicine ball, so that was great, but they were a bit awkward. I need more practice with those.

Comment #138 - Posted by: Magnus 25/5'8"/160-165 at January 11, 2011 1:15 PM

95# for Power Cleans, rest Rx'd: 19:10

Comment #139 - Posted by: BillB at January 11, 2011 1:25 PM

M41/5'9"/190

3 rounds:
9 PUs/9 Dips
30 Thrusters w/ 2 15 lb DBs
12 HSPUs
15 Power Cleans w/ 95 lbs

Comment #140 - Posted by: Matt at January 11, 2011 1:30 PM

# 133

forgot to put time....23 minutes

Comment #141 - Posted by: Matt at January 11, 2011 1:32 PM

As rxd
24.55

Comment #142 - Posted by: Jonblaze at January 11, 2011 1:43 PM

19:50 w/ 115# power cleans.

I, too, was amazed at Speller's time. Even for Spealler sub-10 is unbelievable. So unbelievable, it'd be nice to see a video (not just for confirmation but inspiration! :D).

Comment #143 - Posted by: Ben 31/5'5"/145 at January 11, 2011 2:17 PM

Things are definitely getting serious with prize money like that. I understand people worrying about CrossFit getting huge but didnt you see it coming? It has always been about the fitness but don't be foolish and think that it's not a business as well. I remember when it was $500 a year to be a box and you could only get certified in Santa Cruz. EVERYTHING in this world revovles around making money so don't be surprised if CrossFit goes commerical. Does it matter if you workout in a globo gym or a dirty garage, not as long as you are doing it. They have put years of effort and time into making CrossFit what it is, just like any other business, and it's about time they reaped the harvest of their work. If you want to see my point just look at the bottom of the games page and see all the companies who sponsor with the goal of trying to make MONEY off CrossFit.

Comment #144 - Posted by: Gus Harley at January 11, 2011 2:26 PM

36/m/190/5'10"

W/U: normal + double under practice

WOD: 17:41
I'd like to say it was the snow and cold, but it was actually the HSPU, for which ROM sucked.

killer wod with much functionality: especially if taken in revers - PWR CLN: pick stuff up, Wall ball: toss stuff (e.g. over a wall), muscle up, get over that wall yourself. Very cool!

Also, just food for thought, has anyone ever thought about scoring the CF Games by power, like they give on Beyond the Whiteboard? Seems like that might fair things up for size and weight... but maybe not...?

Comment #145 - Posted by: Steven M. Platek at January 11, 2011 2:29 PM

17:05

Comment #146 - Posted by: Jason at January 11, 2011 2:31 PM

30:00 flat, as Rx.

Subbed pullups + bar dips 3:1 for MU's (18 each rd). Subbed 20lb dumbell thrusters (40lb total) for WB shots. Poor metcon performance w/ too much rest in thrusters and 135lb power cleans, muscle failure on HSPU especially in the last round. Bummed with my performance, didn't push hard enough.

Comment #147 - Posted by: Sheldon N (M/33/6'/183) at January 11, 2011 3:09 PM

Rx'd

13:56

5th day on in a row....did a ton of HSPU on parallettes to a a deficit 2 days ago, and heavy push jerk triples. Shoulders and triceps were fried.
Not very happy with the time, should be in the 11-12 min range.

Comment #148 - Posted by: jay rhodes at January 11, 2011 3:11 PM

M/42/180

Not only did I do it out of order but I convinced another crossfitter to do it out of order! Sorry Smithy.

Three rounds for time of:
6 muscle-ups
12 handstand push-ups
30 wallball shots
15 power cleans, 135 pounds

21:07

Comment #149 - Posted by: Marty at January 11, 2011 3:11 PM

30/M/134

Accidentally did Hang Power Cleans rather than full power cleans. Scaled them to 95 lbs.

18:00

Comment #150 - Posted by: Eric E at January 11, 2011 3:15 PM

Sub 16 Dips for HSPU

Failed the last 3 Muscle Ups.

40:01

Pathetic. Gotta get my ass in gear.

Comment #151 - Posted by: NS/185/M/6'2'' at January 11, 2011 3:16 PM

3 rounds:
24 dead hang pull ups/24 dips
30 20# wall ball shots
12 135# strict shoulder press
15 135# power cleans
38:00
ran 2 miles- 16:00

Comment #152 - Posted by: mike/41/6'3"/230 at January 11, 2011 3:22 PM

49 / 182

subbed 18 Pull-ups and 6 ring dips for the Muscle-ups
subbed 20# DB thrusters for the WBS
Subbed feet over Smith machine for HSPU

26:51

Comment #153 - Posted by: tom perry at January 11, 2011 3:26 PM

Spealler's time is amazing. That's 3min and 15 secs per round, with 63 reps per round, it works out to 1 rep every 3.09 secs. Do work!

Wow $250K for a first place finish in the games! I think as long as CrossFit continues to keep the field exclusive through the use of qualifiers there isn't much chance for anyone who's not dedicated to Crossfit to walk in a make the games, much less dominate. You want that $250K your gonna have to train for it. Reebok on the other hand...here we have a company that markets shoes they say will tone your legs and butt up just by walking in them? Tell me how that fits into Crossfit? That'd be like saying dude put on this camo crossfit bandana and it'll knock a minute off your Fran.

Comment #154 - Posted by: brone at January 11, 2011 3:28 PM

14:01 as Rx'd, HSPU still need some attention

m/25/6'1"/180

Comment #155 - Posted by: RyanS at January 11, 2011 3:30 PM

M/23/180/6'2"

As Rx'd:

16:00

That was a really good workout for me. I'm so stoked, I actually beat Phillips!

Comment #156 - Posted by: Jordan D. at January 11, 2011 3:33 PM

26:09

3:1 pu/dips
10# ball
Rom chr HSPU
75# power cleans

f/41/5'5"/120#

Comment #157 - Posted by: tineneff at January 11, 2011 3:48 PM

Shoulders are gonna feel that tomorrow!
Scaled/subbed after an initial attempt.
20:00
10 pullups and dips
30 15# DB thrusters
20 HSPU progressions
15 35# DB cleans

Comment #158 - Posted by: Erik 34 | M | 72" | 100kg at January 11, 2011 3:51 PM

As rx'd: 17:18

Comment #159 - Posted by: therozfather. 31/M/194 at January 11, 2011 3:51 PM

RE: Comment #122 - Posted by: Amykr

6,000 Wall Balls !!!!!!!

Comment #160 - Posted by: Erik 34 | M | 72" | 100kg at January 11, 2011 3:56 PM

3 rounds

6 PullUps
6 Dips
30 (20# Thrusters)
12 PushUps
15 (115# Cleans)
19:59
Then
6:00 Rowing
50 Weighted Sits

Comment #161 - Posted by: dyagg at January 11, 2011 3:56 PM

25/m/185
Modified: 5' rings, 20x30lb wallballs,
25:38

Comment #162 - Posted by: Julian at January 11, 2011 4:08 PM

As rx'd: 20.24

Done in memory of Christina Taylor Green

"Gabrielle Giffords is 40 years old. She was elected to Arizona’s 8th congressional district in 2006. She narrowly won reelection in November against her Tea Party-backed Republican opponent Jesse Kelly, a former Marine who served in Iraq. In June, Kelly promoted a campaign event on his website that read, quote, "Get on Target for Victory in November. Help remove Gabrielle Giffords from office. Shoot a fully automatic M16 with Jesse Kelly." ~ Headline from, Democracy Now!

Comment #163 - Posted by: Espinosa m/25/5'11"/165 at January 11, 2011 4:14 PM

As Rx'd - 18:05

Comment #164 - Posted by: Alan M/45/180# at January 11, 2011 4:15 PM

m/168

as rx: 16:23

Comment #165 - Posted by: jnel at January 11, 2011 4:20 PM

Time of year when I move from strength to conditioning focus, lacrosse season starts in about 6 weeks... So to move through this one as a metcon:

3 RFT
6 strict pullups
30 wallballs, 20#, 10'
12 chest to deck pushups, hands release at bottom
15 Power cleans, 135#

18:50

Comment #166 - Posted by: Benny m/41/74"/225 at January 11, 2011 4:28 PM

18:57- Jumping m.ups, 16 lbs. wall ball, 85 lbs power

Comment #167 - Posted by: Thinlizzie at January 11, 2011 4:39 PM

18:59
3 rounds
12 Pull-ups
12 Push-ups
30 20# Dumbbell thrusters
12 110# Push Press
12 110# Hang Power Clean

Comment #168 - Posted by: Linwood Wright at January 11, 2011 4:40 PM

M/40/6'4"/195

3 RFT
6x 3pu/1dip
30 35# thrusters
12 HSP
15 Power cleans, 135#

24:40

Comment #169 - Posted by: CF at January 11, 2011 4:43 PM

32:51 (95lb clean)

Comment #170 - Posted by: gb 43/m/71"/185# at January 11, 2011 4:49 PM

3 rounds:

6 pu(assist on pu)
6 dips
30 wallballs (10# - gym selection was 10# or 20#)
12 hspu (modified)
15 power cleans, 95#

18:58

Comment #171 - Posted by: Amy/31/5'5"/150 at January 11, 2011 4:51 PM

39M/5'10"/170#

W/U: ROM exercises, 20x each; wall climb, 1x5; GHDSU, 1x10.

As Rx: 13:51.

C/D: static stretch of hamstrings and shoulders.

Walball squats to an 11-inch box (below parallel); controlled drop on PCs (no bumpers).

Comment #172 - Posted by: rjf (Since 07-20-07. WOD no. 954) at January 11, 2011 4:53 PM

Second WOD of the day (<---repetitively redundant...twice, I know) with my troopies this afternoon.

5 RFT of:

Row 500m
40 Situps
20 Wall Ball

Comment #173 - Posted by: Jon at January 11, 2011 4:53 PM

Awesome that purse is same for men and women!

Comment #174 - Posted by: Steve M (34, 6'4 190) at January 11, 2011 4:58 PM

14:35 as Rxd m/22/5'10/165

Comment #175 - Posted by: Stafford at January 11, 2011 5:00 PM

Rx'd 16:29

Comment #176 - Posted by: amped 36/M/195/6' at January 11, 2011 5:02 PM

Subbed 12 pu/12 dips for mu---4/4
HSPU with 15# and ab mat

34:15

m/35/230

Comment #177 - Posted by: Toby D at January 11, 2011 5:06 PM

Jumping muscle ups
16lb wb
Handstand pushups as close to floor as possible
85lb power clean
19:15t

Comment #178 - Posted by: em :) at January 11, 2011 5:10 PM

As RX'd:

17:02. Need to work on MU's

Comment #179 - Posted by: Aaron Acosta at January 11, 2011 5:14 PM

Yesterday: walk in snow/ice
Today:
GymWOD:
3x10 of: Pbar Back uprises then Ft Uprises
(these were suprisingly hard on the upper body)
Row+other WU's

WOD:

13:30 rx'd
(3:30,4:58,5:01)

HSPU's were harder than expected. MU's unbroken, WB's, HSPU's and PC's very broken.

then run 4x400 on treadmill at 11.0mph (2:00 rest)

later,
b

Comment #180 - Posted by: brian prochaska m/34/5'8-1/2"/172 at January 11, 2011 5:21 PM

f 29/5'7/124
subbed 12 PU and 12 dips for 6 MU
15lb dumbbell thrusters for WB
feet on bar for HSPU
65lb power cleans
23:30

m 29/6'1/183
subbed 12 PU and 12 dips for 6 MU
20lb dumbbell thrusters for WB
HSPU to 3 inches from the floor
135lb power cleans
32:00

Comment #181 - Posted by: OFQ-MD at January 11, 2011 5:27 PM

m/42/150/5'7

scaled and subbed:

3:1 PU's / Dips for MU's
14# ball for wall balls
1" mat under head for HSPU's
95# powercleans

Other than that Rx'd (ha ha ha)

17:20

Comment #182 - Posted by: texinma at January 11, 2011 5:31 PM

3 rounds

18/18 pullups dips
30 thrusters w 55lbs
12 hspu limted rom feet over power rack
15 power cleans w 135lbs

23:18

Comment #183 - Posted by: Kevin McClellan 49/195 at January 11, 2011 5:37 PM

m/38/6/190
As Rx'd except for MU progressions

23:15

Comment #184 - Posted by: Jeremy A. Olive at January 11, 2011 5:45 PM

24:27, subbed bar MU, 45#BB thrusters, 95# power clean.

Took my time and really started to feel like form was coming together on MU and cleans. A good feeling, to be sure.

Still feeling those wall climbs, apparently... HSPUs normally aren't a problem.

Comment #185 - Posted by: Rich 33/5'8"/150 at January 11, 2011 5:45 PM

M/24/135/5'9

Ran 4 miles to the gym @ 6:15

As Rx'd 20:05

Ran 2.5 miles back home @ 6:15

Comment #186 - Posted by: Maximilian at January 11, 2011 5:53 PM

17.57 mins
(assisted muscle-ups)
(115 lbs cleans (accidentally did hang cleans))

Comment #187 - Posted by: Efelis at January 11, 2011 5:57 PM

I substituted 3 pul-ups and 3 dips for each muscle-up and HSPUs were all about half full ROM and I used a 10 pound med ball.

Time: 17:04

Comment #188 - Posted by: José Riesco III: M/25/5'9"/170 at January 11, 2011 5:58 PM

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Power clean 65lbs x 5-5-5 95lbs x 5-5 115lbs x 3-3 135lbs x 2-2

34:27
Subbed 24 HSPU w/feet on rack per round
Foam roll after

Comment #189 - Posted by: Sesoku at January 11, 2011 6:02 PM

24 mins - HSPUs were not FOM

Comment #190 - Posted by: greg 39/6'3"/216 at January 11, 2011 6:05 PM

#45 - they already do drug/steroid testing at the games; watch the journal article with the masters champion. After the final event the winners all go immediatly to be tested again.

Comment #191 - Posted by: co cowgirl at January 11, 2011 6:19 PM

27 F 142 lbs., 19:59
Pullups/dips 3:1 per MU with assist on pullups
12 lb. Med ball
65 lb. Power clean
(newbie!)

Comment #192 - Posted by: Haley B at January 11, 2011 6:20 PM

9:56 as RXed

Comment #193 - Posted by: Daniel BOOMSAUCE! Tyminski at January 11, 2011 6:30 PM

As rx'd

29:04. So slow. Finally got two MU together.

Comment #194 - Posted by: JC (M/22/5'9"/175) at January 11, 2011 6:33 PM

m/20/170

subbed 3:1 for MU
135 power cleans
subbed 40 lb thruster for medicine ball...
47:30

Comment #195 - Posted by: zach at January 11, 2011 6:33 PM

31:09
subbed wall ball shots with two 25# dumbbell thrusters

Comment #196 - Posted by: lewis at January 11, 2011 6:41 PM

Three rounds for time of:
6 Muscle-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps

Scaled this one down since dont have MU'S yet and instead did jumping MU'S with rings about forehead high. Wallballs as Rx'd and HSPU'S about half way down to the floor (they are definitely getting better) As for the Power cleans did first round as rx'd for the first 10 reps and then scaled down to 115lbs. (Wanted to keep up the intensity)
TIME-35:46

Comment #197 - Posted by: DANIEL.LAISECA///////////////////////////// at January 11, 2011 6:50 PM

scaled to:
3 rft:
6 jumping mu's
12 bridged hspu
30 25# barbell thrusters
15 65# power cleans
4:42,10:08;16:25
next time weight goes up!!

good night crossfit from detroit.

Comment #198 - Posted by: bert M/41/72" at January 11, 2011 6:50 PM

22:45 as rx'd

Comment #199 - Posted by: MoisesDelMar, M, 163, 5'8", 27 at January 11, 2011 7:06 PM

m/42/6'0"/194

sub'd 3x pullups/dips for mu's; hspu on wall

26:20

Comment #200 - Posted by: Jeff H at January 11, 2011 7:14 PM

22:24 as rx'd

used 12lb ball, highest at gym today :(

everything broken up after first round

m/30/5'11"/168

Comment #201 - Posted by: Parker at January 11, 2011 7:24 PM

On car lock down due to snow :(, did as close to the wod as possible @ home/garage...

3 rds of:
6 MUs
30 30lb Thrusters
6 HSPUs
15 30lb Squat Cleans

MUs- rings hanging from pullup bar, started out seated
HSPUs- scaled down, first time doing kipping :), got all of them full ROM!!!

21:54

Comment #202 - Posted by: brittk at January 11, 2011 7:27 PM

sub'd 3x pullups/dips for MUs; HSPUs to a 4" yoga block

30:05

Comment #203 - Posted by: Garth M/28/6'2"/185lbs at January 11, 2011 7:28 PM

Subbed 3 MU attempts per round, all else as required
Completed 3 MU on 1st round, 1 on second, 0 on third

25:25

Comment #204 - Posted by: KJL25/32/M/5'10" at January 11, 2011 7:50 PM

16:34 as Rx'd.

This just in...Spealer is a beast. I looked at my watch after round 2 and realized Speal had been done for a minute. Unbelieveable!

NEVER QUIT!!

Comment #205 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at January 11, 2011 8:15 PM

26:12 with 15 Burpees instead of power cleans

Comment #206 - Posted by: Fallen 5'11"/155/5% at January 11, 2011 8:18 PM

3 rounds for time
9 pullups-9 dips (muscle-up sub)
20 thrusters with 10# dumbbells
9 Handstand push-ups
95 pound Power clean, 12 reps
29:30

Comment #207 - Posted by: jeff reising m/39/6/200 at January 11, 2011 8:19 PM

bench assist MU

20:42

Comment #208 - Posted by: JETT at January 11, 2011 8:48 PM

WOD #23 today. Rough and long due to scaling but feeling better after a humbling experience trying to do the weekend WODs.

3 rounds for time of:
24 close-grip, palms-in pullups and 24 dips on Lifefitness Assisted Pull/Dip machine, 85 lbs assisted.
38 Wallball shots with 16.1 lb ball (same weight moved)
12 Push presses 95 lbs.
15 reps 135 lb power clean (woo hoo, 1 not scaled!)

CF Warmup (no pullups or dips, dumbell ROM) 3 x 10
WOD time - 42:31

M/42/5'11''/259

Comment #209 - Posted by: Pat Overton at January 11, 2011 8:48 PM

36:55, subbed 24 pullups/24 dips for the 6 muscles ups in each round

m/39/5'11"/165
Retired Army First Sergeant
Clarksville, TN

Comment #210 - Posted by: mark nash at January 11, 2011 9:06 PM

MU on bar
45lb thrusters subbed 1-for-1
hspu legs against bar in squat rack
135lb power clean as rx'd

3 rounds, 16:21 (4:48, 6:11, 5:22).

Then did some deadlifting for ol' time's sake.
135x5, 225x5, 315x5
Then one deadlift every 30sec for 10min
365 x 4 sets
385 x 12 sets
405 x 4 sets

Comment #211 - Posted by: Kevin Bania, 28yrs, 70", 175lbs, New Berlin, WI at January 11, 2011 9:07 PM

25:38

3/1 for MU, 30 x 25lb KB Thrusters, 12 HSPU, 95lb Power Clean.

Awesome workout!

Comment #212 - Posted by: JM (M/32/74"/210#) at January 11, 2011 9:10 PM

3 rounds:

18 dips, 18 pull ups (kip)
30 thrusters 45# bar
15 power cleans 135#

after 3 rounds I did, 36 HSPU

26:06

Comment #213 - Posted by: DajM M-33/5'7"/153 at January 11, 2011 9:16 PM

3 rounds:

18 chin-ups
18 Ring dips
30 Thrusters, 12lb dumbell each hand
12 Hand stand Push-ups
15 Power Clean, 115lb

26:33

Comment #214 - Posted by: do1 31/5'11"/160 at January 11, 2011 9:28 PM

41/m/185
sub 18pulls/18dips for mu's
sub 30 25lb db thrusters for wall ball
the rest as rx'd

25:15

Comment #215 - Posted by: JackM at January 11, 2011 9:51 PM

M55/175/5'9"

16:44
Loved the M/U's, hated the wallball, feet on GHD mod to pike position for HSPU, loved the 135# Cleans.

Comment #216 - Posted by: Rick at January 11, 2011 10:00 PM

Wanted to die on this one....

Subbed 3 to 1 Pullups,Dips for MU
rest as rx'd

Round 1 7:05
Round 2 16:50 (getting slower)
Round 3 26:31 (dead)

Comment #217 - Posted by: K9lowe at January 11, 2011 11:13 PM

cfwu(1 set only of dips & pullups)
muscle up practice;completed (1) strict mu.

jumping muscle ups for WOD
subbed thrusters with a 40# dumbell for wallball shots

29'36"

more mu practice after.

Comment #218 - Posted by: Tim 34/5' 10/ 165 at January 11, 2011 11:29 PM

m/39/185/5-10
Team,

After difficulty getting a time figured out for finding rings we met around 4- 4.30 to get started with

Three rounds for time of:
6 Muscle-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps

LT Corbin arrived with gear after both Dave and I started.
Dave did 15 PU, 30 wall balls, 10 HSPU to 3" off deck, 115 PC hanging 10 reps = 20.35

I did a mess of stuff as Corbin arrived just after I started so no rings for 1st rnd.

24PU, 24 Dips, 30 WB (22-8), 12 HSPU (sets of 3), 135 Hang PC next rnds from deck(9-6), rnd 1 = 6.30
8 MU (rep miss read, 3x2-1-1), 30 WB (20-10), 12 HSPU (4x3), 135 PC from deck (9-6), rnd 2 = 9.00
8 MU (2x2,1-1-1-1), 30 WB (20-10), 12 HSPU 3-3-2-2-2, 135 PC from deck (8-4-3), rnd 3= 11.50.
Total time 27.22.

CP were the MU and HSPU.
LT Corbin worked MU form, let me kids swing to invert on the rings, then finished up trying to hit 3 per min for 5 min, hit the pace for 4 min, only 2 in last rnd.
All in all a good day.

Comment #219 - Posted by: Matt A at January 11, 2011 11:44 PM

Scaled to porch

3 rounds of;
9 pull ups
9 dips
20 thrusters
9 Handstand push-ups
135 pound Power clean, 12 reps

16:56

Comment #220 - Posted by: coyo at January 12, 2011 12:24 AM

15:30 Rx'd

Comment #221 - Posted by: MarcusG 5'9" 170# at January 12, 2011 1:39 AM

3 rounds of:

20 dips
20 pull ups
30 Thrusters (15kg)
12 HSPU (bad technique, started CF'ing last week)
15 powerclean (40kg)

27:30

Comment #222 - Posted by: Morten Pedersen at January 12, 2011 2:04 AM

20:00
110# power clean
Sub 25# plate thrusters for wall ball

Comment #223 - Posted by: Christopher Denzer at January 12, 2011 5:14 AM

13:26 33M 180#

Comment #224 - Posted by: seth at January 12, 2011 7:36 AM

27/m/5'11"/180
38 WB with 16 lb
All else as rx'd
25:52 minus walking time to and from stopwatch

Comment #225 - Posted by: justaman - liberty, sc at January 12, 2011 8:28 AM

3 Rounds scaled (and a day late)
6 MU with toes on box
9 HSPU
20 WB 20#
15 Power Clean 95#

18:50

Comment #226 - Posted by: dingrr 52/m/166 at January 12, 2011 9:06 AM

m/32/5'8"/170lb

3 rounds (scaled, 4 PU & Dips per MU)

- 24 pull ups
- 24 dips
- 30 wallballs, 20lb
- 12 HSPU to 2" off ground
- 135lb powerclean, 15 reps

27:44
73 156 172
800cal

Comment #227 - Posted by: Adam Hamm at January 12, 2011 9:28 AM

22:00
3 RFT 3 MU / 10 HSPU (2 HSPU & 10" HS on last rnd) / Wallball as RX / 95# Cleans

Comment #228 - Posted by: mlt at January 12, 2011 9:33 AM

12:41 @ Crossfit Snohomish

Comment #229 - Posted by: JDisch at January 12, 2011 9:54 AM

Day behind
Scaled:
3 rds for time:
6 muscle ups, hands at shoulders, slight jump
30 12# Thrusters
12 push ups, feet on bench
15 power cleans 75#

13 minutes

Laura f/48/5'7/155

Comment #230 - Posted by: power-girl at January 12, 2011 10:15 AM

18:05 Rx

Comment #231 - Posted by: MNinKC at January 12, 2011 10:23 AM

As Rx'd, except sub thrusters for wall ball - 30:48. I am not feeling it lately.

Comment #232 - Posted by: Michael m/48/5'9"/175/MI Survivor at January 12, 2011 11:01 AM

Jeff @ 2.0
12:38
No false grip.

Comment #233 - Posted by: Jeff & Charity @ CF Snohomish at January 12, 2011 11:32 AM

As rx'd, 17:48.

Tough WOD. MUs were first 3, then all singles. Wallball was 30 / 15-10-5 / 15-10-5. HSPUs were strict, and 9-3 / 8-2-2 / 4-2-2-2-2. Cleans were 10-5 / 5-5-5 / 8-2-3-2. Feel a little beat down from this last cycle. Rest day tomorrow will be nice.

Comment #234 - Posted by: Mel/37m/5'10"/175 at January 12, 2011 11:38 AM

Subbed 20 pulls/dips for the MU's, otherwise as Rx'd: 19:10

Comment #235 - Posted by: BillB at January 12, 2011 12:15 PM

m/41/165/5'9"

Subbed 18 dips / 18 pullups for MU's; otherwise as Rx'd:

21:42

Comment #236 - Posted by: Richie D. at January 12, 2011 12:17 PM

m/5'10"/185 14:50 as rx'd
Crossfit Stompin Ground, Carmichael Ca

Comment #237 - Posted by: Jake Neubauer at January 12, 2011 12:39 PM

20# DB Thrusters for Wall Balls
6 HSPU per round

26:34

Comment #238 - Posted by: tjo 43/185 at January 12, 2011 12:49 PM

subbed 3:1 pullups/dips

27.39

not feeling it today...

Comment #239 - Posted by: controlfreak at January 12, 2011 1:50 PM

34:50 as rx'd oh wait subbed muscle ups 3 pull ups 3 dips

Comment #240 - Posted by: Chuc Daddy at January 12, 2011 2:08 PM

assisted mu's
65lb thrusters
12 hspu's
15 135lb pwr cleans

19:10

Comment #241 - Posted by: Troy at January 12, 2011 2:21 PM

16:56 RX! No where near Speal (whom I watched do the WOD at my gym, Peak 360, this past weekend) but I'm glad I got sub 17 min. Killer!

Comment #242 - Posted by: Noah Ohlsen at January 12, 2011 2:51 PM

M/34/142lbs/5'5"

As rx'd
15:59

Comment #243 - Posted by: Brandon Burritt at January 12, 2011 4:01 PM

M/34/5'4"/142lbs
As RX'd
16:48

Comment #244 - Posted by: Matthew Burritt at January 12, 2011 4:10 PM

38:50
18 pullups x 3 unbrkn
18 dips x 3 unbrkn
30 20# db thrstrs x 3 (21+9)
12 hspu x 3 (feet on smith mach)
15 135# pwr cleans x 3 (10+5)

Comment #245 - Posted by: jh 42/200 at January 12, 2011 4:26 PM

Is the guy in the picture doing a snatch or a powerclean?

Comment #246 - Posted by: Drew at January 12, 2011 4:37 PM

first, 3 rds 6 MU, 30 airball, 12 HSPU, 15 x115lb Pwr clean, 21:30

then, 4 rds 45 lb SDHP/25 PU, 9:25

Comment #247 - Posted by: ajax at January 12, 2011 5:17 PM

Subbed 16 lb wallball, 95 lb power clean.

19:30

Comment #248 - Posted by: Adam W 42/5'7"/181 at January 12, 2011 5:43 PM

13:47 @rx'd

FOB Tarin Kowt Fire Dept Afghanistan

Comment #249 - Posted by: Andrew Foster m/25/5'10/190 at January 12, 2011 5:48 PM

m/35/165
subbed 18 pu/18 dips for muscle ups; 20# db thrusters; 115 # cleans
18:26

Comment #250 - Posted by: J. Galt at January 12, 2011 7:28 PM

28:40 as rx

Comment #251 - Posted by: Lance 30/M/5'10"/168 at January 12, 2011 7:35 PM

RXD 16:20

Comment #252 - Posted by: Chris Z at January 12, 2011 7:57 PM

F/40/5'6"/145

WOD's at 50% this week--

3 MU progressions
15 wall balls, 14# ball
6 band-assist HSPU, head-to- or almost-to-AbMat :-)
95# power cleans, 8 reps (did 15 reps first round--oops)

15:59

Comment #253 - Posted by: mom to five at January 12, 2011 8:18 PM

21:18

Comment #254 - Posted by: Bawdymonkey at January 12, 2011 8:24 PM

19.02 as rxd

Comment #255 - Posted by: Mad Max at January 12, 2011 8:55 PM

20:01 scaled:

Three rounds for time of:
12 Pull-ups
30 Thrusters, 18# DBs
12 Handstand push-ups ( 45# bumper + abmat; next time 10# or 25# instead )
95 pound Power clean, 15 reps

Comment #256 - Posted by: Jarv/m/33/6'0/168 at January 12, 2011 11:18 PM

36/6'1"/173

Subbed 3 PU, 3 dips
75# power clean
2 rounds in 29:31!
Had to get ready to go ( too slow)

Comment #257 - Posted by: Peter at January 13, 2011 4:04 AM

15:15 RX

Cleans kicked my butt.

Comment #258 - Posted by: Ben at January 13, 2011 7:39 AM

3rds for time;
6pullups
12pushups
30 wallballs 12lb bal
6 HSPU partial way down
12 95# power cleans

13:50

Comment #259 - Posted by: knodes at January 13, 2011 8:56 AM

35 173

6 jumping muscle ups
20 wall ball 20#
HSPU toes on smith machine bar
65# power clean

11:47

Comment #260 - Posted by: mharris at January 13, 2011 4:44 PM

M/23/170#/6’

As Rx’d- 29: 30

Comment #261 - Posted by: Daniel B at January 13, 2011 5:06 PM

M/28/75kg

Bar muscle ups, 22pound ball, otherwise as rx`d:
15:25

Comment #262 - Posted by: haavardm at January 13, 2011 11:46 PM

3 rounds:
6 muscle up (6)(4,2)(6)
30 20lb wall ball (30)(18,12)(30)
12 handstand pushup (5,3,2,2)(6,3,3)(4,4,4)
15 135lb power clean (5,2,3,5)(5,4,1,2,3)(5,2,2,1,2,3)

22:43 1/13/2011

Comment #263 - Posted by: johnathon in seattle 29/5'8/162 at January 14, 2011 12:42 AM

30 yom 180lbs

23:16

round 2 & 3 MU no hands turned out
HSPU from abmat round 2 & # abmat + 15lbs plate

WB/PC as rx'd

Comment #264 - Posted by: TMar at January 14, 2011 10:15 AM

31 yom, 190 lbs


27:07

only had a 15 lb ball

Comment #265 - Posted by: Jeff Weltmer at January 14, 2011 11:06 AM

as Rx'd
16:42
First time I was able to do muscle ups. Super pumped by that. great workout.
Hand Stand push ups killed me

Comment #266 - Posted by: Jack/m/25/5'9/185 at January 14, 2011 12:24 PM

m/41/156
15:01

Comment #267 - Posted by: Seth H. at January 14, 2011 1:41 PM

As rx'd : 15:51

Comment #268 - Posted by: J-F/20/5'9/160 at January 14, 2011 4:40 PM

19.54 subbed 4x for MU but did ring dips

Comment #269 - Posted by: Rosie in Atl at January 14, 2011 5:57 PM

CFWU

5 x 3 PC for load 135-155-165-177(f on 3rd)-155

3RFT
6 MU (subbed 4x Pu and 4 x Dips for last rnd)
30 WB 18#
10-8-6 Abmat HSPU
10 135# PC

32:59
m/22/175/6'0"

Comment #270 - Posted by: Jeff at January 14, 2011 6:18 PM

rings at the new gym are not set up yet so subbed 20 pull-ups and 20 dips for muscle ups, all else was rx

28:28

Comment #271 - Posted by: Raph at January 14, 2011 7:50 PM

41/73"/180

Rx- 10:03

This workout rules! We do not currently have rings at our camp, so we substituted muscle-ups on the bars. Found this very challenging. Chelley Macon showed us a video of Chris Spealler demonstrating this variation. Awesome technique.

Comment #272 - Posted by: Mike Jones at January 14, 2011 8:49 PM

M/25/158 GregA-WU

7kg ball, else as rx'd - 23:05

Comment #273 - Posted by: Y. Zhou at January 14, 2011 8:58 PM

Rx'd 22:16

Comment #274 - Posted by: The Nomad at January 14, 2011 9:56 PM

16:10

Comment #275 - Posted by: Jake at January 15, 2011 4:17 AM

As for professional athletes taking over Crossfit--Don't forget, most of these guys are world class athletes--Div. 1 wrestlers, for instance, really have no "next level" except for the elite of the elite of the elite...

Comment #276 - Posted by: SteveN at January 15, 2011 5:30 AM

As rx'd; 23:55

M/47/6"2"/205

Comment #277 - Posted by: DougR at January 15, 2011 10:44 AM

19:26 w/ 14# ball
bar muscle-ups

Comment #278 - Posted by: Jette 41/M/5'11"/175 at January 15, 2011 11:52 AM

Subbed 10- 2 pd kb swings for muscle ups, sore shoulder!
Also did 115 pc's

Lower back is fried!

20:33

Comment #279 - Posted by: al deezy at January 15, 2011 12:24 PM

as Rx'd:

21:12

Comment #280 - Posted by: Ken Mitchell at January 15, 2011 2:34 PM

subbed 3 Pull-ups / 3 Dips per 1 MU; unbroken on WB shots and cleans:

23:40 (1st round 6 mins, 2nd 8mins, 3rd 10mins)

Comment #281 - Posted by: dsm19 M/32/6'0/210 at January 15, 2011 7:11 PM

F/32/5'1"/132
3 muscle ups, thrusters w/10#db, incline pushups, 65# hand power clean
12:40

Comment #282 - Posted by: Pgily at January 16, 2011 11:04 AM

As Rx'd.
28:42


"Mrs. Miyagi"
3 RFT:
18 Pull-ups
6 Ring dips
30 Wall ball shots, 12# ball
12 HSPU
90# Power cleans, 15 reps
27:14

Comment #283 - Posted by: Miyagi m/30/168.8# at January 16, 2011 1:28 PM

3 rounds:
Subbed 18 pu's and 18 ring dips/round
30 wall balls
12 hspu - with feet on bar (climbing bars)
115 cleans
splits - 7.01: 9.58: 11.00
=28.00

Comment #284 - Posted by: spatterson at January 16, 2011 7:21 PM

3x

3pullups+3dips
20 wallbals 10k
9 HSPU
12 Pwr Clean 50k

17:55mins

Comment #285 - Posted by: BarryT at January 17, 2011 5:13 AM

Three rounds for time of:
12 pullups
6 ring dips
30 Wallball shots, 15 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps

18:47

Comment #286 - Posted by: Bells 38/195 at January 17, 2011 5:51 AM

23:55

scaled 115 cleans
and jumping muscle ups
everything else as Rx'd

Comment #287 - Posted by: Dexter 18/6'0"/145 at January 17, 2011 9:35 AM

27:36, went out of order mu, hspus, wb, then pc.Hspus to a 10 lb plate.

Comment #288 - Posted by: Smithy/m/50/5'10"/168 at January 17, 2011 6:18 PM

EJ
M/37/166
27:20 as rxed
EJ

Comment #289 - Posted by: EJ at January 18, 2011 9:24 AM

01/18/2011:

Sub'd 4/4 and 50lb db

37:20. Work-to many calls

Alpha

Comment #290 - Posted by: Tommykrackcorn at January 18, 2011 8:16 PM

29:10
sub'd 12 jumping muscle ups. rings above shoulders.
did hspu with 2 ab mats

Comment #291 - Posted by: Lance D 28/69/211 at January 20, 2011 5:12 AM

17.55. 95#.

Comment #292 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at January 20, 2011 1:08 PM

m/37/5'9/184
CFWU-3. 12 pushups instead of HSPU 3rd. Superman. Burgener. Row 500m.
19:47
MU not bad.
WB-Had mental trouble getting ball to hit wall. Messed up momentum & timing. Lots of room for improvement here. Too broken.
HSPU-too close to wall first 1 1/2 rounds. Moved back a little really helped.
Pwr cleans not bad. Mostly 6+5+4. Pretty good job pushing here. Pretty good job w/arms high & wide.

Comment #293 - Posted by: jrm at January 20, 2011 7:07 PM

WOD: rxd:
in 21:06

m/27/185/177cm

Comment #294 - Posted by: AJ at January 20, 2011 9:26 PM

26:01

sub 45# thrusters for wb
rest as rxd

thrusters made my shoulders give way early, causing a lot of broken hspu sets. Great wod though.

Comment #295 - Posted by: schinizel/m/32/5'8/150ish at January 21, 2011 7:30 AM

4 muscle-ups 1st rd, then 3 pullups /dips per
Asst hspu's
100 # cleans

23:49

Comment #296 - Posted by: Drew m/42/5'10"/160 at January 21, 2011 10:19 PM

As rx'd: 19.27

Comment #297 - Posted by: M. Honcho M/32/5'10"/180 at January 22, 2011 9:31 AM

50/m/190

As Rx'd w/heel hooked HSPU. 23:18

Comment #298 - Posted by: denob at January 24, 2011 1:34 PM

scaled
6 mu progression (pack scaled)
30 wall shots
12 hspu feet hooked on bar
15 135 pc

21:41

Comment #299 - Posted by: marty c m/48/6'/240 at January 25, 2011 6:36 AM

No rings available.

Three rounds for time of:
18 dips
18 pull-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps

Time = 18:48

Comment #300 - Posted by: sb m/29/178 at January 25, 2011 7:25 AM

CFWU x 3 std

Scaled; 6 PUps, 6 Ring dips, #105 on Clean, #14 ball

26:05

Comment #301 - Posted by: F15E_WSO/M/48/180 at January 25, 2011 12:41 PM

Three rounds for time of:
6 Muscle-ups
30 Wallball shots, 20 pound ball
6 Handstand push-ups
135 pound Power clean, 15 reps

Time 21:57

Comment #302 - Posted by: Jeff Gebbie at January 25, 2011 5:53 PM

30:44

3 rounds
18 ring pull ups
18 ring dips
30 db thrusters 35lb
12 HSPU
15 50k power clean

pull ups and dips done in alternating blocks of 6. HSPU - 4 done against wall (mostly kipping) then 8 assisted done with heels hooked on smith m/c bar.

Comment #303 - Posted by: zenoperegrinus at January 28, 2011 4:45 AM

Three rounds for time of:
15 Pullups
20 Dips
30 Dumbbell thrusters w/ 20 lb dumbbells
10 Standing shoulder press w/ 135 lbs
10 Power cleans w/ 135 lbs

20:00

Great WOD. Shoulder presses were very tough. Had to ss w/ power cleans near the end

M/26/5'11''/200

Comment #304 - Posted by: Kent at January 28, 2011 8:57 AM

Me: 44yo/M/5'10"/184lbs/16%BF

Warm Up: Greg A's warm Up + Bergener warm up

WOD: 16:18

3 Bar Muscle Ups per round
15 Wall ball shots with a 12lb ball
6 HSPU down to two 10lb plates
3 135lb Power cleans

I am glad I scaled.

Have Fun, Train Hard,

Bily

Comment #305 - Posted by: Crossfit Billy - Olympic Crossfit at January 28, 2011 5:53 PM

19:27

subbed 6 strict PU and 6 dips for MU

Comment #306 - Posted by: MoGreene at February 4, 2011 10:43 AM

MU's were tough and only got the first 2 of each set.

35:00

Comment #307 - Posted by: Ukkrew at February 5, 2011 3:17 PM

CFWUx2, no dips
30:05

Comment #308 - Posted by: Doug at February 24, 2011 8:06 PM

Subbed 6 strict PU/Dip (damn those MU! I can't get them yet!)

24:17

Comment #309 - Posted by: JerryM (m/39/6'2"/240) at February 28, 2011 5:25 AM

CFWUx2
BWU
WOD: Sub. 3pu/3dip for each MU; time 19:57.

Comment #310 - Posted by: Seth (M,32,6'3",220) at March 23, 2011 10:41 AM

16:32 (3 Muscle-up,PC 50kg/110pounds)

Comment #311 - Posted by: Michał at July 8, 2011 9:57 AM

Gdye9Q I cannot thank you enough for the article post.Much thanks again. Cool.

Comment #312 - Posted by: linkbuilding at November 14, 2013 4:07 PM

19:20
2 rounds
45# hang power clean

Comment #313 - Posted by: dcyn at April 1, 2014 1:41 PM

19:05 (chest-to-bar pullups, 18lb ball, 95lb clean)

Comment #314 - Posted by: William M. at December 15, 2014 7:11 AM
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