January 29, 2011

Saturday 110129

For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

Josh Everett 12:30, Matt Chan 13:55, Kevin Montoya 14:48.
Post time to comments.

Compare to 070210.

HoudlettePeteMikeHybridWinterChallengeTeamDead_th.jpg

Enlarge image

Pete Morrison and Mike Miner at the Hybrid Winter Challenge.


"Retooling Jason Khalipa's Handstand Push-Up" with Carl Paoli, CrossFit Journal preview video [wmv] [mov]


"CrossFit Kids: Duck, Duck, Goose" - video [wmv] [mov]


Greg Glassman on the Open Sectionals.


ANSI Accredits CrossFit under Certificate Accreditation Program


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


"We must take back our nation from all the people who think that anything that offends them should be removed."
- Unknown American

Posted by lauren at January 29, 2011 5:00 PM
Comments

Badass pic!!!!

Great looking wod!!!

Comment #1 - Posted by: Kyle H at January 28, 2011 5:02 PM

!Light Weight Babay! Great Job Pete and Mike.

Comment #2 - Posted by: Kyle at January 28, 2011 5:08 PM

here's a rough guess: 1215# team deadlift? sick.

Comment #3 - Posted by: Ben 5'5''/145/31 at January 28, 2011 5:16 PM

josh needs to start posting those videos of the wods. i hella want to see the last work outs he did and im sure a lot of other ppl would also...

Comment #4 - Posted by: Anthony at January 28, 2011 5:17 PM

"We must take back our nation from all the people who think that anything that offends them should be removed."

We should take America back from social conservatives.

Comment #5 - Posted by: InviQtus at January 28, 2011 5:23 PM

Hope all you whiners and haters re: previous pictures depicting objects or activities that you personally do not enjoy or philosophical or political points of view that you do not share have read and fully comprehend today's quote form the Unknown American.

Comment #6 - Posted by: ian at January 28, 2011 5:26 PM

wow Josh everett is back and killing these WODS let see some videos of these sick times

Comment #7 - Posted by: Chris Pacheco at January 28, 2011 5:30 PM

Seems more like about 545 pound deadlift. Lots of 10# and 15# plates.

Comment #8 - Posted by: Tim at January 28, 2011 5:35 PM

is that plumbing pipe?

Comment #9 - Posted by: mrDave at January 28, 2011 5:45 PM

Congrats to HQ and special kudos to Nicole for the ANSI acrreditation. This brings tremendous integrity to Crossfit by a well respected third-party. Awesome.

Comment #10 - Posted by: Robert at January 28, 2011 5:53 PM

Tim #8 - that makes no sense, since folks like Lipson can DL 545 by themselves. Where are the Hybrid WPC results?

Comment #11 - Posted by: Mel/37m/5'10"/175 at January 28, 2011 5:55 PM

those are 45Lbs plates not 10's and 15's and the bar is a axle which is a 2" bar instead of a regular 1"

Comment #12 - Posted by: Owen Sheppard at January 28, 2011 5:56 PM

Mmmmhhh....I shall name it "THE FUGLY FIFTY".

DO WORK!!!

Comment #13 - Posted by: BlackCatX-Fit at January 28, 2011 5:57 PM

....or the "THE FUBAR FIFTY"...I like em both.

Comment #14 - Posted by: BlackCatX-Fit at January 28, 2011 5:58 PM

Ditto #5 Anthony... Everett needs to start posting some videos, he's killing every WOD. Seems to me like he wants another run at earning the title of "The World's Fittest Man"

Comment #15 - Posted by: PVB at January 28, 2011 5:59 PM

Thanks for posting our pic HQ, now I can mark it off my bucket list!!! You guys are excellent.

Comment #16 - Posted by: pete m at January 28, 2011 6:18 PM

#15 Patrick watch the video of two of the times posted up there. Also they do have jobs there just that much better than you. rather than doubt it work hard and try to achieve it like all of us do.

Comment #17 - Posted by: Chris S at January 28, 2011 6:18 PM

Hope Everett is going to take a run at the games again!! He definately still has game!

Comment #18 - Posted by: Lindsay G at January 28, 2011 6:29 PM

I'm counting 905# before the bar, yes? That's a NICE fat bar two-man deadlift!

Comment #19 - Posted by: John Seiler at January 28, 2011 6:29 PM

Another great Mainesite pic. That's right, there's CrossFit life north of Portsmouth, NH.

Comment #20 - Posted by: WeemsFit at January 28, 2011 6:30 PM

Great photo! Pete love the bucket list and very cool lift.

Comment #21 - Posted by: Mike Bissaillon at January 28, 2011 6:40 PM

Thanks Mike!! #21 your pretty darn close to correct.

Comment #22 - Posted by: pete m at January 28, 2011 6:44 PM

Sorry #19 your pretty darn close

Comment #23 - Posted by: pete m at January 28, 2011 6:45 PM

Looks like a tough one! What would be a good alternative to the 5 rope climbs? Unfortunately, our gym does not have ropes.

Comment #24 - Posted by: Kush-fit at January 28, 2011 6:48 PM

Nice hat Mike!

Comment #25 - Posted by: Bill at January 28, 2011 7:07 PM

I count 3 100 lb rack plates on each side (big one's in the middle) and 10 45 lb plates on each side. That's a total of 1500 lbs plus the bar if I'm guessing right. That's impressive!

Comment #26 - Posted by: Alan at January 28, 2011 7:12 PM

@ #24 Kush-fit: FAQ section has a "substitutions" heading that addresses that. Also do a search of the forum. I personally favor 10 offhand jumping towel pullups.

Comment #27 - Posted by: stratwood at January 28, 2011 7:19 PM

Pete & Mike- great lift. Very motivational.

Comment #28 - Posted by: Jon R at January 28, 2011 8:01 PM

"We must take back our nation from all the people who think that anything that offends them should be removed."
- Unknown American

Amen....

Comment #29 - Posted by: Todd at January 28, 2011 8:26 PM

is this 40lbs in each hand or total?

Comment #30 - Posted by: Paul C at January 28, 2011 8:33 PM

Great picture. That was the LW men's axle deadlift and the final weight lifted was over 900 pounds. The HW men's division got just short of 1100. Not too shabby. That's how we do it at Hybrid.

Comment #31 - Posted by: Rob Orlando at January 28, 2011 9:19 PM

where's bingo when you need him.

Comment #32 - Posted by: stratwood at January 28, 2011 9:22 PM

The quote is completely bunk. Think through it logically. One thing is legitimate free speech, but it's quite another thing to protect all things offensive. Does child pornography offend, does posting a list of all your personal information on the web (SSN, DL#, Bdate, etc.) offend, does liable offend, so on and so on. As a society we deem many things that are "offensive" to be unacceptable and even at times illegal. There are definite lines that should not be crossed. Some lines are legal, other lines are about common courtesy, others about professionalism, others about common sense, etc. This quote sounds enlightening and PC "tolerant", but in reality it's just plain ignorant and stupid.

Comment #33 - Posted by: Andres at January 28, 2011 9:31 PM

i'm offended by easily offended people-so where does that leave me?

Comment #34 - Posted by: Chris from Germany at January 28, 2011 10:39 PM

#33 - Andres, you missed the point of the quote. It very clearly says "ANYTHING that offends them"...

Yes you have a point in that there are certain things in which society as whole reaches a consensus regarding it's offensiveness.

However, a picture, statement, or action that offends a general majority of the population is very different from one that offends, say, you and me but not the other 30 people who have commented here so far. Furthermore, there can be a large variety of things that offend me. Does that mean I should complain about every single one of them? No, but unfortunately there are people who do. I like to think of them as "grumpy idiots", and we must take back our nation from them.

Comment #35 - Posted by: PVB at January 28, 2011 10:40 PM

Andres, great point. I agree with you entirely (although I think you meant to say libel, not liable). Your comments remind me of the common saying: "If you stand for nothing, you will fall for anything".

Believing in the rights of individuals to express themselves politely and respectfully is one thing, but many forms of personal expression are unacceptable under any conditions--especially in a society that values the rule of law and the protection of the rights of minorities. I do not believe that Crossfit has ever approached this borderline of legality, but it seems appropriate to remember that people have standards of conduct. For the most part these standards are not meant to prevent personal expression, but to maintain a sense of common respect and goodwill among members of our society so that freedom may flourish and all may carry on unaffected by bigotry and slander.

Comment #36 - Posted by: JAW4 at January 28, 2011 10:41 PM

Danish CrossFit Open 2011 streamed LIVE right now and the next 10 hours!! Check it out:

http://crossfit.dk/pages/dco-2011-live

Comment #37 - Posted by: Andreas at January 28, 2011 11:45 PM

Hey, any suggestions how I'd sub the rope ascents? Towel pullups? If so, how many?

Comment #38 - Posted by: AndersB at January 29, 2011 2:30 AM

42/m/176cm/72kg

For time:
18 inch Box jump, 50 reps
25 Rope climb moves, rope hanging from pull-up bar
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Row
50 Back extensions on swiss ball

19:52

Comment #39 - Posted by: Memuc at January 29, 2011 2:48 AM

15:20 Rx'd. SSgt Bryant Camp Leatherneck Afghanistan

Comment #40 - Posted by: George Bryant at January 29, 2011 4:09 AM

24:07 (sub towel pullups)
35yrs/71in/205lb
Maj Rhone, USAF
Camp Dwyer Afghanistan

Comment #41 - Posted by: rhino at January 29, 2011 4:33 AM

Mike and Pete-I love that pic. What a pleasant surprise to see you guys on Main site. Mike-are you up for a workout tomorrow?

Comment #42 - Posted by: Chris Poirier at January 29, 2011 5:09 AM

I love the journal today, Great info to know about the handstand push up!

Comment #43 - Posted by: Matt Lawrence at January 29, 2011 5:26 AM

Offended Unknown American is offended.

Comment #44 - Posted by: Mikes at January 29, 2011 5:41 AM

sub 50 towel jumping pullups for the rope climbs, otherwise, RX'd:

12:59

Comment #45 - Posted by: travis reese m/24/175/68 at January 29, 2011 5:45 AM

Congratulations! Your first "chipper" WOD. Wow, what a month. A chipper is a WOD with one shot at a bunch of different exercises or movements. The classic example of this is the "Filthy Fifty", 50 reps of 10 separate exercises. And for those of you who try to divine subtle messages in any and all WOD's...you know, like a swimming article in the CFJ predicts a swimming event a the Games...note that we have yet ANOTHER rope climb this month. Not that I'm an Oliver Stone conspiracy guy or anything...

Speaking of the Crossfit Journal, you've sent in your $25 and subscribed, right? RIGHT? Total, absolute bargain, and a ton of fun to boot.

On to the as yet unnamed chipper. All reps for each exercise are completed before you head on to the next. No ADD jumping back and forth between and among movements. 20" box jump, 50 reps. Stand in front of a box, bench, bleacher, stair, or some other inanimate surface with a 20" height and jump onto it with both feet landing on top simultaneously (at the same time, for you math majors). At some point in the movement PRIOR to your feet going below the surface you must fully open your hips. Stand straight up. This can occur ON the box, and it can also occur in mid-air as you jump OFF the top, but you must fully open your hips ABOVE the box. One. Rinse and repeat for a total of 50. Scale this by using a lower box, perhaps by stepping down one leg at a time, but let's do all 50, shall we?

5 rope climbs. Doesn't say how high, but this usually means 15 ft. Use your legs; it's only arms-only if it says so. The listed sub in the FAQ is 15 Towel PU per rope climb. That would be a total of 75 (for you English majors who knew what simultaneous meant). That's a boatload of TPU, or for that matter any old PU for a Newbie. I do Jumping TPU (NO NEGATIVES), but that's still a ton of PU. Scale the number. First drop would be to 50 IMO, since 50 seems to be a thematic here. 50 too many? How about 25? Be reasonable...it's only the second exercise.

1.5 Pood Kettlebell Swings. A Pood is a Russian measure of weight, probably from a time before they spoke Russian. One pood = ~17Kg or ~35 lbs. 1.5 Pood is therefore ~25kg or 55 lbs. Don't have a KB? Use a dumbell. Scale both weight and reps. The KB or DB swing is rough. Women's weight would be 1 Pood or 35 lbs. We do American swings in CF, finishing the swing overhead with some part of the ear visible in front of your elbow. Again, if you are new cut the weight AND the reps, maybe to 25. Safety first.

50 Sit-ups. Any kind you'd like. Anchored, unanchored, no one cares. With or without an abmat, it only matters to you. GHD sit-ups? What, are you nuts?! You're a Newbie...don't be silly.

40 lb. DB Hang Power Clean. A very neat time to get this, right after a WOD labelled only "Clean". As Rx'd is a 40# DB in EACH hand. Start in the "hang" position, standing straight up with the DB's at your side. Triple extension and clean the DB's to your shoulders, dipping no further than a 1/4 squat, and stand straight up. One. remember to keep the DB on your shoulders until you have opened your hips; no dropping them as you stand up. Again, if you are new here scale both weight and reps. For those of you longer in the CF tooth with limited equipment resources think about 40# DB swings and then 40# DB HPC.

800M run. Lots of running this month. I just KNEW that post about conditioning exercises was gonna come back to bite us non-runners. I don't really have to describe how to do this one again, do I? The sub is row 1000M. No scaling this movement.

And finally, 50 back extensions. I did not watch Matt and Kevin's video, but "back extensions" is usually interpreted as "hip extensions" in a WOD done for time, speed. There is a very good example of the difference between back, hip, and hip-back extensions in the...wait for it...Exercises and Demos section on the left side of the page above. For this you CAN use the GHD if you like, a Roman Chair, your globo-gym's back extension thingamabob, or a swiss ball. Again, no one will care but you.

A final word of caution for both raw newcomers and those of you Newbies with extensive fitness and athletic backgrounds but not Crossfit backgrounds. This chipper WOD has several of the elements we find in "Helen"--run, PU, KB swings--and lots of volume. This combination induced Rhabdo in a Delta Force operator who insisted on doing an all-out "Helen" despite a lack of CF experience. No matter what amount of fitness you believe you possess, if you are new to Crossfit you should scale both weight and reps on the PU sub and KBS. Let's not have any U. of Iowa stories, OK?

Hmmm...I wonder what the Russian word for "Swiss Ball" is? 3-2-1...Go.

Comment #46 - Posted by: bingo at January 29, 2011 5:54 AM

Newbie post, floating around. Hey...I got it in before 0900 on a Saturday...

Comment #47 - Posted by: bingo at January 29, 2011 5:55 AM

31/M/180

25:56 as rx'd

Comment #48 - Posted by: Gonzalo Lopez at January 29, 2011 5:55 AM

DL bar is BAD A$$!

Comment #49 - Posted by: Katie at January 29, 2011 6:33 AM

didnt have a 20 in box, did 25 on a 24" box, 25 on a 16 " box.

No rope for ascents, but what i do is I take 2 tricep pull down ropes, one is long other short, I put the pull down pulley all the way up at the top, and i sit on the floor weight is 200 lbs ( i weigh 190 ) I reach up and grab the one rope do a full pull down, until the shorter rope is reachable, then i grab it, and pull it down, then i pull both down again, then i work my way back down the ropes and back up again for what i call 1 acsent.
Kettle balls i did a 55 lb dumbell
Everything else was as rxed/
23:04 for time
38m/190lbs

Comment #50 - Posted by: DamonWV at January 29, 2011 6:46 AM

19:16 as Rx'd

Comment #51 - Posted by: Mike m/22/6'2"/220 at January 29, 2011 6:48 AM

20:40 rx'd with the following swaps:
45lb bar hpc's (not enough equipment to maintain time as I used one of my db for the kb swings)
45lb bar good mornings for back ext

Comment #52 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at January 29, 2011 6:48 AM

For those of us certified recently that took the test, does our certification count as accredited, we don't have to retake this do we?

Jeremy Drenning

Comment #53 - Posted by: Jeremy Drenning at January 29, 2011 6:55 AM

25:24, 2 rope climbs, 30 towel pu's, 35lbs db cleans

Comment #54 - Posted by: Jon R. at January 29, 2011 7:06 AM

rowed 1 hour last night for distance: 13,808m
took me a while to recover from that. Said hello to pukie.....twice

Comment #55 - Posted by: aaron at January 29, 2011 7:16 AM

17:31 as rx's except run was closer 1000 m plus (in and out of gym and 2x NYC city block).

Comment #56 - Posted by: KyleNYC 44/5'10/180/m at January 29, 2011 7:35 AM

19:01 (No rope-Subbed 75 jumping rope pull-ups for rope climb) Took the little one foot rope that people use to for their silly globo gym workouts and hung it on my rings. The closest thing I have found to a sub for a rope climb.

Comment #57 - Posted by: Matt Lawrence at January 29, 2011 7:42 AM

Hey everyone, my father just started crossfit about 2 weeks ago and is really loving it.

After today's WOD he thought he'd share his time and candid remarks with the community but decided against it, so I'll take the liberty of doing it for him.

Dad: "62 year old, newbie crossfitter, time 42:16. Please send flowers and cards to intensive care unit." XD

Crossfit for life

Comment #58 - Posted by: Chris T at January 29, 2011 7:46 AM

17:30 subbed towel pull-ups 7 per 15 ft

Comment #59 - Posted by: Tyler Scott at January 29, 2011 7:59 AM

#58 Chris, tell your dad, "Awesome Job"!

Matt, the "silly globo gym thingi-ma-bob" was a great sub for the rope climb! Thanks for the workout!

Comment #60 - Posted by: Ling at January 29, 2011 8:08 AM

Few days behind:

Captain "Holbrook"

75# Thrusters
1:05 - :53
Work time 9:36
Rest time 9 minutes
Total time 18:36

Laura f/48/5'7/155

Comment #61 - Posted by: power-girl at January 29, 2011 8:17 AM

m/39/76/210

50 JPU for ropes, 1K row for run

19:55

Comment #62 - Posted by: Chas at January 29, 2011 8:31 AM

17:27
26" box
Abmat situps
Abmat back extensions

Comment #63 - Posted by: Jette 41/M/5'11"/175 at January 29, 2011 8:49 AM

18 min
but I had to sub for the rope and did the back extensions on my medicine ball with my feet under the coffee table.
first time box jumps and my step is only 14" high.
and of course used lighter weights - I'm a newb

Comment #64 - Posted by: vern at January 29, 2011 8:57 AM

16:22
towel pulls subbed for rope climb

Comment #65 - Posted by: Rough Robbie at January 29, 2011 9:07 AM

16:45
hang power cleans were hardest

Comment #66 - Posted by: charbs 25/190 at January 29, 2011 9:16 AM

M/56/5'9"/152

20:25
50 20" box jumps
75' weighted(115lb.) rope pulls
50 1 pood swings (Russian)
50 sit ups
50 35lb dumbell power cleans
800 meter run
50 back extensions

# 58 Chris T:
Congrats to your dad. From one old guy to another, tell him on days like this to scale as much as he needs to keep moving throughout the entire WOD. That way he will first build a solid base of continuous work capacity. Later he can increase the weights and reps safely.

Comment #67 - Posted by: CBland at January 29, 2011 9:17 AM

25:03

24" box
subbed 15x towel PU
50# KB swings
sit-ups on swiss ball
35# DB hang power cleans
back extensions on swiss ball

Comment #68 - Posted by: Peter m/36/6'1"/172 at January 29, 2011 9:28 AM

ran 10 miles- 1h 27min
50 20" box jumps
20 rope pull downs w/150#
50 55# DB swings
50 sit ups
50 30# DB hang power cleans
50 back extensions
35:00

Comment #69 - Posted by: mike/41/6'3"/230 at January 29, 2011 9:32 AM

Subs:
Towel pull-ups
Row
17:52

Comment #70 - Posted by: Craig @ Always Forward CrossFit at January 29, 2011 9:40 AM

50 Box Jumps
50 Towel Pull-ups
50 DB Swings, 30#
50 Decline Sit-ups
50 DB Power Cleans, 20#
.5 Mile Run
50 Back Extensions

~26:00

Comment #71 - Posted by: AT at January 29, 2011 9:43 AM

Did the following yesterday:

5 - Pull Ups
10 - Push Ups
15 - Squats
20 - Crunches
25 - Double Unders

For 20 rounds.
Rounds 16, 17, 18, 19, and 20 I put on a 20 lb. vest.

Time: 44:55

Comment #72 - Posted by: Chach at January 29, 2011 9:52 AM

M/168

As rx: 16:27

Comment #73 - Posted by: JNel at January 29, 2011 9:53 AM

m/29/5'11"/197

Sub Pull-ups.

18:00 even

Wish I had a 15' rope!

Comment #74 - Posted by: nathlete at January 29, 2011 10:00 AM

M/43/5'11"/190

50 box jumps--(~19")
20 towel pull-ups
50 KBS (1.5 pood)
50 anchored sit-ups (feet under 40# DBs)
50 hang power cleans (40# DBs)
800m run
50 back extensions

18:47

Comment #75 - Posted by: nutfam at January 29, 2011 10:23 AM

I think we should take back our nation from all the people trying to take back our nation. What's this whole notion of "taking back" anyway? Strikes me as just another way of saying "I'm a real Amurican and you ain't." Personally I like what Ghandi said, "be the change you want in the world." So I'm going to just ignore the things that offend me and focus on the things that I like, like a good wod and the awesomeness of the crossfit community.

More on that note. I started about two years ago and much to my amazement have stuck with it. It's been transformative. I've gone from scrawny and weak ex-long distance runner with blown knees to the fittest I've been in my life - at least since I was a 22 year old naval officer. I'm still learning everyday, still adding PR's (which is sort of easy since my starting numbers were so low) and look forward to the wod every day.

The only downside of my crossfit obsession is that my conversational range has gotten a bit boring and predictable. When I'm around crossfit friends, it's all we talk about.

Comment #76 - Posted by: Jim S at January 29, 2011 10:23 AM

Are you sure it's an axle? Looks like piping to me with all the text printed on it.

Comment #77 - Posted by: Ben at January 29, 2011 10:36 AM

Subbed PU for rope climbs.

20:11

As usual....looks relatively mild on paper but tough one! Most sets unbroken, but power cleans were sets of 10.

Comment #78 - Posted by: Tdot at January 29, 2011 10:40 AM

Made up yesterday's cleans. Did full squat cleans:

95-115-135-145-155-165-170(PR)

power-girl, great job on the Holbrook workout.

Comment #79 - Posted by: Kevin C. (M/51/5'11"/172) at January 29, 2011 10:41 AM

22:25 as rxed except did 50 jumping ring pull-ups for rope climbs.

That was the saddest 800m 'run' ever.

Comment #80 - Posted by: Dave W 27 5'7 180 at January 29, 2011 10:44 AM

SATURDAY 110129

For time:
20 inch Box jump, 50 reps
5 assisted muscle ups
65 pound  Kettlebell swing, 50 reps
50 sit-ups
30 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

25:50

Comment #81 - Posted by: Flyman at January 29, 2011 10:54 AM

as rx'd:

19:42

Comment #82 - Posted by: tjo 43/185 at January 29, 2011 11:01 AM

Subbed 25 pull guards for rope climbs (we don't have a rope!), subbed 45# push press for cleans AND we completely forgot about the KB swings... ugh. So it looked like:
50 Box Jumps, 20in box
25 pull guards
50 Situps
50 Push Press
800m Run
50 Back extensions
Time:15:30

Comment #83 - Posted by: Amanda S. at January 29, 2011 11:02 AM

37:15
sub'd: 50x rope p/u, burpee broad jump (swing), 18" vert jump (hpc), row (run)

Comment #84 - Posted by: logan at January 29, 2011 11:12 AM

.9 mile run (trail was snowed in, improvised top of sutcliffe and back)
50 1.5pood KBS
50 situps (old school, hands behind head, feet under DBs)
50 DB Hang Power cleans, 35lbs
.9 mile run (stopped to shovel someone's steps, time n/a)

Comment #85 - Posted by: ajax at January 29, 2011 11:19 AM

Did strength workout as sub for Cleans.

Front squat sets of 3. New 3RM 190#

Deadlift sets of 3. Failed at 275 (2), grip failure (PR is 285, I think).

Comment #86 - Posted by: bingo at January 29, 2011 11:24 AM

27:06
subbed 25 Pull-ups for rope climbs

Comment #87 - Posted by: Linwood Wright at January 29, 2011 11:24 AM

Scaled for time:
20 inch box jump, 50 reps
75 jumping towel pull ups
30# Kettlebell swing, 50 reps
50 GHD sit-ups
50 reps of dumbbell hang power cleans (first 10 reps with 20# DBs, last 40 reps with 10# DBs)
800 meter run on track (at least sub 4 min)
50 GHD Back extensions

18:56

--Hang power cleans burnt me out!

Comment #88 - Posted by: Sarah (22/121/5'4") at January 29, 2011 11:25 AM

F/40/5'4"/118
19:48
-no rope, subbed towel pullups, 5 x 10 (alternating right/left hand on top)
-16kg kettlebell
-25 min run for warmup. Calves still sore from half marathon last Sunday.

Comment #89 - Posted by: Heather Szabo at January 29, 2011 11:29 AM

6 months Post Op Rotator cuff surgery
Pull-ups
Push-ups
Med ball circuit w/ 20# ball
M/53/72"/215

Comment #90 - Posted by: Pete In Sin City at January 29, 2011 11:32 AM

2011-01-29: 18:21. Tabatta rnds, run@9. Sub 19"bj, 45KB & 9 ft rope L-climb arms only,

Comment #91 - Posted by: gs at January 29, 2011 11:39 AM

17:21
-sub 25 towel PUs for rope climb

Comment #92 - Posted by: Magnus 25/5'8"/160-165 at January 29, 2011 11:45 AM

22:20

Sub 25 towel pull ups for 5 rope climbs
everything else as Rx'd

Hang power clean with 40lb dumbbell slowed me down the most, everything else went well

Comment #93 - Posted by: Dexter 18/6'0"/145 at January 29, 2011 12:14 PM

Am sick, feel like doo-doo.

Will have to make up later.

Comment #94 - Posted by: james.patrick [M/48/66"/135] at January 29, 2011 12:16 PM

m/29/5'7"/190

subbed 50 pullups and 25 db hpc
run on treadmill otherwise as rx'ed

26:38

FOB Todd, Afghanistan

Comment #95 - Posted by: Ty at January 29, 2011 12:38 PM

25:26
62 pound kettlebell; abmat sit ups

Another great cycle in the books; Thanks, Tony and HQ!

Comment #96 - Posted by: TRN III at January 29, 2011 12:39 PM

25:56, at home with limited equipment, so did following subs:
24"box,
30 ring pu for rope climbs
unanchored situps
105lb. barbell HPC(no DB's)
105lb. stiff leg DL's for BE-these were tough.

Comment #97 - Posted by: ScottMacArthur at January 29, 2011 12:43 PM

18:32 had to sub rope climbs with burpee to pull did 15 everything else as rx'd

Comment #98 - Posted by: rrevelez at January 29, 2011 12:45 PM

18:46. 20" box.75 towel pullups for rope climb.35lb kettlebell .55lb barbell. Exhausted.

Comment #99 - Posted by: hillmang at January 29, 2011 1:02 PM

As rx'd, floor situps

15:40, run was pathetic

Comment #100 - Posted by: dan colson at January 29, 2011 1:20 PM

50 20" box j, 50 jumping towel pullups, 50 1.5 pd KB swings, 50 Abmat situps (unanchored), 50 barbell hang power cleans 80#, 800m run, 50 good mornings 45#

21:58

Comment #101 - Posted by: Benny m/41/74"/225 at January 29, 2011 2:12 PM

25:43
Sub'd 75 towel PUs for the 5 rope climbs, 55# dumbbell for KB.

Comment #102 - Posted by: Jim 40/5'11"/170 at January 29, 2011 2:14 PM

as Rx'd:

18:32

Comment #103 - Posted by: Ken Mitchell at January 29, 2011 2:16 PM

17:34 as rx'd

Comment #104 - Posted by: SB at January 29, 2011 2:22 PM

Sorry, 55 lb. DB for KB swings

Comment #105 - Posted by: SB at January 29, 2011 2:22 PM

Sub for rows vs. Run: Why 1000m row for 800m run? A very good 1000m row is just over 3min, vs well under 2:00 for a 800m run?

I think a 750 or 800m row is more appropriate.

Comment #106 - Posted by: SL at January 29, 2011 2:47 PM

womens rx:d - 1 pood, 30lb DB's

18:25

The DB cleans is what slowed me down. grip was shot after rope climbs and KB swings! Run was kind of slow, back extensions really fast.

I wanted to put GHD situps in but got voted down : )

Comment #107 - Posted by: Annaminh 36/F/120/5'4" at January 29, 2011 3:09 PM

M/39/178/6'1"

18:52
50 20" box jumps
75 towel PUs
50 55# DB Swings
50 sit ups
50 40# DB cleans
800 meter run
50 45# Good Mornings!

Comment #108 - Posted by: chad81 at January 29, 2011 3:17 PM

31/M/145/5'10

AS RX'D Rope climbs 17'' done in my Garage by my self and my slayer music.

15:18

Nice WOD I am strong and I getting better.

SANTI

Comment #109 - Posted by: SANTI at January 29, 2011 3:22 PM

M/42/180

No rope so I subbed 50 pull-ups. Everything else as rx'd:

20:13

More better faster

Comment #110 - Posted by: Marty at January 29, 2011 3:31 PM

Subbed 45lb db's on hpc-still did 50 reps
Anchored abmats situps
17.45 @ FP

Comment #111 - Posted by: Jonblaze at January 29, 2011 3:44 PM

Rx: 14:45 (run - treadmill 1% 10mph)

Comment #112 - Posted by: Pete Kendrick at January 29, 2011 3:58 PM

M/23/180

As Rx'd:

18:23

Brutal. Rope climbs did me in.

Comment #113 - Posted by: Jordan D. at January 29, 2011 4:05 PM

As Rx'd

22:11

ugh!

Comment #114 - Posted by: todd at January 29, 2011 4:15 PM

500m row, OL WU.

madeup yesterday:

C&Jx3:135-165-185
Cleanx3:205-225-225-235-245

rest 5min then WOD:

16:26 with 45# DB's

stretch

later,
b

Comment #115 - Posted by: brian p m/34/5'8-1/2"/169 at January 29, 2011 4:45 PM

M/41/5'8"/150

Sub'd:
30 x towel PUs
50 x GHD SUs
50 x 35lb DB swings

Comment #116 - Posted by: Jon at January 29, 2011 4:56 PM

sub 10:1 jumping pullups for rope
ghd situps

22.05

Comment #117 - Posted by: controlfreak at January 29, 2011 5:26 PM


14:31. (25 Towel PU Dead Hang)

Comment #118 - Posted by: Chris Z at January 29, 2011 5:27 PM

22:42
50 PU for rope climb
50# DB swings

Comment #119 - Posted by: Erik 34 | M | 72" | 100kg at January 29, 2011 5:38 PM

39M/5'10"/170#

W/U: SP, 3x5 at 70-85-100#; (BJ, KBS, sit-up, DB HPC, back ext), 1x5.

Sub rope pull for rope climb: 14:15.

C/D: foam roll, low back.

For the rope pull, I tied 180# of plates to one end of a 1.5" thick polypropylene (slippery) rope and pulled it, hand-over-hand, 15 feet five times. American-style KBS. Anchored bent-knee AbMat sit-ups. Run on outside road course (28F, 19F wind chill; 85% humidity; wearing VFF).

Fueled on one bag of jellybeans, a cheeseburger, and a small cup of cafe mocha. Ugh! Next to the run (which was slow due to snowy/icy road conditions), the DB HPC took the longest. Blitzed through the rest. Chippers are my fave type of WOD and this one is not an exception. Lot of fun!

Comment #120 - Posted by: rjf (Since 07-20-07. WOD no. 968) at January 29, 2011 5:41 PM

@rrevelez #98

Like the burpee pullup sub for rope climbs, I'll remember that the next time I dont have a rope.

Comment #121 - Posted by: Erik 34 | M | 72" | 100kg at January 29, 2011 5:50 PM

Subbed 18" Box Jumps
Subbed 50 Towel Jumping Pullups
Subbed 80# Barbell
22:13

Comment #122 - Posted by: KJL25/32/M/5'10" at January 29, 2011 5:51 PM

I substituted 50 pull ups for the rope climbs, 1,000 meter row for the run and back extensions were on the ground. I did not time this one just did it as fast as possible.

Comment #123 - Posted by: José - M/25/5'9"/168 at January 29, 2011 6:07 PM

tabata

1.5 pood kb
situps
squats
26" box jump
burpees

M/195/6'3"/40

Comment #124 - Posted by: Collard at January 29, 2011 6:12 PM

27.52...sub'd 50 pu for rope ascents and barbell

Comment #125 - Posted by: albino at January 29, 2011 6:16 PM

scaled to:

5 pullups
50 box jumps 21"
5 pus
50 35# plate swings
5 pus
50 sit ups
5 pus
50 80# barbell
5 pus
50M run, 20 min conversation with long lost friend
350M run
5 pus
50 20# good mornings
5 pus

rest

3*5 65# barbell curls to shoulder presses

Comment #126 - Posted by: bert M/41/72" at January 29, 2011 6:30 PM

18:59 as Rx.

Subbed 800m row for 800m run. Rope climbs done as towel pullups 10:1, 50 total. Good chipper WOD, low back was on fire by the end!

Comment #127 - Posted by: Sheldon N (M/33/6'/183) at January 29, 2011 6:55 PM

m/35/165
subbed 5 sets of 8 pullups for rope climbs
17:18

Comment #128 - Posted by: J. Galt at January 29, 2011 7:04 PM

18 inch box, 25 pullups subbed for rope ascents, 35 lbs kbell, 20 lbs dbells, rest as rx'd- 20:13

Comment #129 - Posted by: thinlizzie at January 29, 2011 8:11 PM

18:32

* ghd sit ups
* 85# barbell h.p.cleans

Comment #130 - Posted by: MarcusG 5'9" 165# at January 29, 2011 8:13 PM

RXed @ 27:34, subbed ropes with towel pull downs

Comment #131 - Posted by: Tony W at January 29, 2011 8:28 PM

24" Box jumps
25 Towel Pull-ups
50 1.5 Pood KB Swing
50 Sit-ups
70# BB HPC
800M Run
50 Supermans

Comment #132 - Posted by: JM (M/32/74"/210#) at January 29, 2011 8:39 PM

* Also, just realized it was only supposed to be 20" box jumps. Did 24"...

Comment #133 - Posted by: MarcusG 30 5'9" 168 at January 29, 2011 8:48 PM

F/27/5'5"/145

18" box jumps, 50 reps
50 jumping towel pull ups
1 pood KB swings, 50 reps
50 situps
50 hang power cleans with 20 lb dumbells (This hurt the most)
800 m run
50 back ext on globo gym device

21:40

My husband did the same, but with a 45 lb KB for swings and 25 lb dumbells for cleans

23:40

Comment #134 - Posted by: Jordan Gesimondo at January 29, 2011 9:00 PM

Scaled to 40 reps on everything, 25 scaled pull-ups instead of rope climbs, 20lb DB hang power cleans, 20lb DB swing, 700m run.
17:38
f/28/197/5'5"

Comment #135 - Posted by: Kelly at January 29, 2011 9:19 PM

22:45

Comment #136 - Posted by: Alan M/45/180# at January 29, 2011 9:44 PM

For time:
Box jump, 50 reps
50# dumbell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps (2x40#, right?)
4 minutes on the stair climber
50 good mornings

18:30

Comment #137 - Posted by: coyo at January 29, 2011 11:01 PM

22:02. 45 pound dumbbells, rope climbs from seated since its only a 13 foot rope, and GHD sit ups.

Comment #138 - Posted by: hillmanb at January 29, 2011 11:14 PM

17:08

Comment #139 - Posted by: Pacers at January 30, 2011 5:25 AM

M/17/165/5'11"

Had to sub towel pull-ups for the rope climbs. Used a 2 pood kettle bell instead of the 1.5.

14:45

Comment #140 - Posted by: RYAN P at January 30, 2011 6:12 AM

15:50 rx'd

Comment #141 - Posted by: BH2 m31/180 at January 30, 2011 6:59 AM

15:59 - jumping pullups with k to e each rep (bar is 6" past full reach)

Comment #142 - Posted by: mike d 146 5'7" 35 at January 30, 2011 7:14 AM

Subbed 5 towel pull-ups with alternating leading hands for each rope ascent and used a 2 pood KB instead of the 1.5 KB. Otherwise as rx'd.

13:54

Comment #143 - Posted by: Kevin A. at January 30, 2011 7:58 AM


used 45lb db for cleans, used 50db for swings did american usually do Russian, sit ups reg anchorred, did only 15 towell pullups for rope climb:

21:12

Comment #144 - Posted by: Kevin McClellan at January 30, 2011 8:11 AM

Used 45# DB's (Someone else had the 40's)
Sub'd 800m run with 1000m row

15:07

Comment #145 - Posted by: Arthur M/36/188 at January 30, 2011 8:34 AM

20:16 subbed 75 jumping towel pullups for rope ascents, otherwise as rx'd

Comment #146 - Posted by: matt cosimini 29/5'6"/195 at January 30, 2011 8:40 AM

16:20

Subbed in a 800m row for the run.

Comment #147 - Posted by: anthony t at January 30, 2011 10:20 AM

It'll really be impressive if those are actual 45-pound plates not 15 or 25-pound plates made to look like 45s....I'm just saying.

Comment #148 - Posted by: tsrockstar at January 30, 2011 11:46 AM

M/50/6'3"/195

As rx'd except did GHDs rather than regular sit ups
24:48

Comment #149 - Posted by: JimL at January 30, 2011 1:42 PM

M/23/6'/170#

Sub'd 50 close-grip pull-ups for the rope climbs. Time- 26:50

Comment #150 - Posted by: Daniel B at January 30, 2011 2:34 PM

m/26/197/70''

the ghd hurts my goodies pretty badly...def some slow down there

17:10

Comment #151 - Posted by: gino at January 30, 2011 2:57 PM

m/45/67"/168

21:20. Did rx the first 10 DB HPCs, but had trouble with the grip so dropped load to 25# DBs. Also sub'd good mornings with 45# bar for back extensions. Otherwise, I loved this WOD!

Comment #152 - Posted by: Steve - CF Ocean City at January 30, 2011 3:10 PM

m/40/5-11/162
16:16
Yokosuka, Japan
Thank you Crossfit.

Comment #153 - Posted by: 42elysium at January 30, 2011 3:46 PM

rest day:
walk 3 miles at canal

run 5K at home - 24:41
(13:30,11:11)

gymWOD:shoulder stretch, bridge ups

lovin the warm weather, garage games next weekend.

Comment #154 - Posted by: brian p m/34/5'8-1/2"/169 at January 30, 2011 3:52 PM

Kevin
M/51/5'11"/172

19:42, as Rx'ed, with a 12' rope.

Carole
F/52/5'6"/133

20:47, with 1 pood kettlebell, 25# dumbbells, 50 kipping pull-ups instead of the rope climbs.

Comment #155 - Posted by: Kevin C. at January 30, 2011 3:54 PM

Looks like I'm the loser with 31:15 with 75 jumping towel pullups instead of rope climbs... and yes my run was pretty pathetic, no excuses. :/ Until next time.

Comment #156 - Posted by: DavisBenDavis at January 30, 2011 4:57 PM

21:15
Box jump
25lb kb swing
Ghd sit-up
Rope climb used feet
800run
15lb for clean

Comment #157 - Posted by: Angie at January 30, 2011 5:30 PM

Subbed rope pull ups

22:15, 2nd WOD today, slow.

Comment #158 - Posted by: amped 36/M/195/6' at January 30, 2011 5:45 PM

M/ 37/ 132 lbs/ 5'-6"
As Rx: 21:20
Fun, but Killer WOD.
I was really sore in my back, and was a little unsure of the rope ascents, but they were fine.
Box jumps I did were a little higher than 20". they were closer to 24 but not quite. The rope climbs were not too bad. Then the KB swings. I used 55# dumbells since my gym doesn't have kettlebells. The situps were nothing, but the power cleans kicked my butt. I did them in reps of: 8,7,7,7,7,7,7 (mostly for my grip) Then the run.. that killed. The back extensions were not too bad... except that I had to run across the entire gym and then up a flight of stairs to get to the machine from the treadmill.

Comment #159 - Posted by: Anton at January 30, 2011 5:59 PM

50-24" box jump
75-jumping towel PU
50-kb swing
50-sit-up
70-30# DB hang power clean
800 meter run
50-back extension

28:01

Comment #160 - Posted by: JC (M/23/5'9"/175) at January 30, 2011 6:13 PM

Subbed for rope. Used tread mill due to rain.
DB cleans were set of 10. 20:32.

Comment #161 - Posted by: Xman at January 30, 2011 6:33 PM

50 box jump 24''
50 pullups
50 kb swing 1.5 pood
50 situp unassisted
50 95lb barbell HPC
100 double unders
50 good mornings

14:42

Comment #162 - Posted by: Nickster at January 30, 2011 6:48 PM

m/38/6/190
Sub'd 50 pull-ups for rope climbs
Abmat back extensions
24:30

f/29/501/140
Sub'd 50 green band assisted pull-ups for rope climbs
Scaled to 1 pood
Abmat back extensions
19:46

Comment #163 - Posted by: Jeremy A. Olive at January 30, 2011 7:15 PM

Sub 50 Pull Ups (kip) for ropes
Sub 55# DB for KB

23:57

Comment #164 - Posted by: DajM M-33/5'7"/153 at January 30, 2011 11:43 PM

50 20" box jump
50 weighted pull-ups, 25lbs
50 kb swing, 55lb dumbbell
50 incline sit-ups
50 db hang power clean, 40lb each hand
800m run
50 back extensions

24:56

Comment #165 - Posted by: Hunner, UAF at January 30, 2011 11:57 PM

stair climb

3:44

Comment #166 - Posted by: Manchild at January 31, 2011 3:43 AM

As RX'd

18:01

Comment #167 - Posted by: Matchesmalone at January 31, 2011 5:23 AM

28 min, including about 5 min of walking from one station to the next. Did one round of cindy (5x 5 Pull Up, 10 Pushup, 15 squat) to finish up: 3:17.

Comment #168 - Posted by: Tom F. at January 31, 2011 6:27 AM

Subbed w/ 8x9' rope climbs &
80# (barbell) hang power cleans
Treadmill run @ 1.5 deg
28:35

Comment #169 - Posted by: chavez at January 31, 2011 7:23 AM

75 jumping towel ups

loser at 30:15

Comment #170 - Posted by: DavisBenDavis at January 31, 2011 7:42 AM

Paul: 14:58
Gunnar: 15:35
Eric: 19:26
Jen: 19:28 (kbell sub~ 50 12# overhead squat, back exten sub~ 25 burpees)
Harold: 20:36
Chris; 26:30 (35# dumbbells)

Comment #171 - Posted by: jenniferg at January 31, 2011 7:45 AM

M/U on 1/31:

27:32 Rx'd

Comment #172 - Posted by: james.patrick [M/48/66"/135] at January 31, 2011 8:02 AM

For time:

50 box jumps, ~10/12 inch box
20 pull ups
50 kettlebell swings, 16kg
50 sit ups
50 dumbell hang power cleans, 25 lbs.
Run 800M
50 back extensions

20:05

Comment #173 - Posted by: Gerard Dawson at January 31, 2011 10:24 AM

22:29 with 50 towel pull-ups sub for rope climb.

Comment #174 - Posted by: Michael m/48/5'9"/175/MI Survivor at January 31, 2011 11:05 AM

Scaled: Only changed the following:

25 Jumpimg TPU / 20 Band PU sub for rope climp
30# KB Swings
30 GHD Sit Ups
20 Db Cleans w/ 20# / 30 @ 15# weights

29:34 (at gym so time prob a little better. not that w/ this time really matters.

Comment #175 - Posted by: liv4tris at January 31, 2011 11:11 AM

m/48/177
rxd 17:57

Comment #176 - Posted by: Troy at January 31, 2011 11:17 AM

50 HSPU for time:
8.36

Comment #177 - Posted by: Espinosa m/25/5'11"/165 at January 31, 2011 11:24 AM

18:22

Subbed 1000m row for run and double KB clean@44 for theDB clean

Comment #178 - Posted by: khaled allen at January 31, 2011 11:59 AM

27:47
subbed 35 dead hang pullups

Comment #179 - Posted by: cscarr at January 31, 2011 1:39 PM

18.50

subbed 15 pull ups for rope climbs and did 15kg (33lb) DB cleans, as I've never done them before - they ended up being jumping curls!

first WOD with weight for more than 3 months after lower back disc issues, so happy to survive!

Comment #180 - Posted by: nick in sydney at January 31, 2011 1:43 PM

As rx 14:52

Comment #181 - Posted by: Brent colson at January 31, 2011 1:55 PM

41/m/185
as rx'd

22:05 PR!
(last time 22:53)

Comment #182 - Posted by: JackM at January 31, 2011 2:54 PM

M/34/5'4"/141lbs
As RX'd
14:41

Comment #183 - Posted by: Matthew Burritt at January 31, 2011 3:58 PM

M/34/142lbs/5'5"
As rx'd
17:52

Comment #184 - Posted by: Brandon Burritt at January 31, 2011 4:02 PM

22:42
Subbed: 50 pullups for rope (5x10)
3ct flutterkicks x 50 for situps
Hang clean for HPC rx'd wt (misread)
4:00 of jumping jacks for 800m (285 jacks)

Comment #185 - Posted by: Brandon375 at January 31, 2011 4:58 PM

28:28 for 50 24" bj, pull ups, 1.5 pood kbs, abmat su, 75lb bar hpc, 800m run, abmat supermans vs

18" bench jump x50 reps 1.16min
towel pullups x 20 reps (Growing Tendon discomfort left elbow, so cut short pullups) 3.16min
55# DB Swings x50 3.23min
50 situps 2.37min
2 40# DB Hang Clean x50 7.24min
800 M Run on treadmill 1.0 incline 5.57min
50 back extension 2.19min

total time: 26.15m 2/10/07

4 years and many injuries later, i'll take it!

Comment #186 - Posted by: kevin o at January 31, 2011 5:07 PM

21:37

Comment #187 - Posted by: Raph at January 31, 2011 5:22 PM

21:30

24" box
50 towel pu
50lb kbs
65lb barbell hpc
80 du instead of 800m run
no back extensions

Comment #188 - Posted by: James at January 31, 2011 6:10 PM

22:16
subbed jumping towel pullups - 75 reps
subbed 55# dumbbell swings

Comment #189 - Posted by: lewis at January 31, 2011 7:25 PM

For time:
20 inch Box jump, 35 reps
15 pullups
1.5 pood pound Kettlebell swing, 35 reps
35 sit-ups
40 pound dumbbell Hang power clean, 35 reps
800 meter Run
35 Back extensions

15:20

Comment #190 - Posted by: Sinal M/31/5'9"/215 at January 31, 2011 8:06 PM

m/31/5'11"/215

Substituted rope climb with 3:1 towel pullups, 44lb kb, and 85lb bb clean. Started this WOD about 20 minutes after yesterday's.

24:31

Comment #191 - Posted by: clinton tracy at January 31, 2011 8:38 PM

20 inch Box jump, 50 reps
50 110 lb lat pulldowns
50 lb db swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

18:14

Comment #192 - Posted by: Marky Mark at January 31, 2011 9:26 PM

18:39 (75 TPUs, 95lb barbell HPC). Re-injured back 23 Jan 11, still in recovery phase.

Comment #193 - Posted by: gb 43/m/71"/185# at February 1, 2011 4:59 AM

M/28/75kg

as rx`d

14:14

Comment #194 - Posted by: haavardm at February 1, 2011 5:27 AM

M/28/75kg

as rx`d

14:14

Comment #195 - Posted by: haavardm at February 1, 2011 5:29 AM

21 inch Box jump, 50 reps
Towel jumping pullups, 75 reps
55# DB swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50(25/25) reps
50(25/25) Back extensions (alt w/ power cleans)
800 meter Run on treadmill 2% incline 8mph

19:22

Comment #196 - Posted by: Bells 38/195 at February 1, 2011 7:55 AM

Air squats 17/17/16 reps
smith row 6th peg 17/17/16 reps
15# DB swing, 17/17/16 reps
17/17/16 sit-ups
15 pound dumbbell Hang power clean, 17/17/16reps
.15/.15/.20 mile Run
17/17/16 Back extensions

27:35

Comment #197 - Posted by: Margaret C at February 1, 2011 7:59 AM

Air squats 17/17/16 reps
smith row 6th peg 17/17/16 reps
15# DB swing, 17/17/16 reps
17/17/16 sit-ups
10 pound dumbbell Hang power clean, 17/17/16reps
.15/.15 mile Run
17/17/16 Back extensions

Comment #198 - Posted by: Bev C at February 1, 2011 8:00 AM

For time:
24 inch Box jump, 41 reps (100ft. of jumping)
25 towel pull ups
35 pound Kettlebell swing, 50 reps
50 sit-ups
35#/25# DB Hang power clean, 50 reps (split 30/20) tough!!!
800 meter Run
50 Back extensions

19:50

Comment #199 - Posted by: knodes at February 1, 2011 8:00 AM

rx'd with GHD Sit ups 14:06 @ Crossfit Snohomish

Comment #200 - Posted by: JDisch at February 1, 2011 8:47 AM

Jeff @ 2.0
GHDSU
14:15

Comment #201 - Posted by: Jeff & Charity @ CF Snohomish at February 1, 2011 9:00 AM

As Rxd

45m 5'10" 218

31 minutes.......still winded but getting better.

Comment #202 - Posted by: JParker at February 1, 2011 10:34 AM

m/32/5'8"/170lb

as rx'd except rope climbs, did 5 towel pullups per rope climb

17:56

DB hang power cleans and kbell swings got me

Comment #203 - Posted by: Adam Hamm at February 1, 2011 11:17 AM

f/27/5'6"/140lb

24 inch box jumps x50
50 pullups
1 pood KB swings (35 lbs, scaled for female) x50
50 sit-ups
25 lb. DB hang power clean x50 (scaled for female)
800m run
50 back extensions

23:54
*Crossfit newbie, used to have to use 85 lbs on assist for Pullups, after one month now, only using 40! :)

Comment #204 - Posted by: Haley B at February 1, 2011 11:42 AM

35 minutes. Had to change this a little:
50 burpees
50 low bar pullups
2x15 lb clubbell swipes
26lb DB hang power clean
4 minutes tuck jumps
50 back extensions from swiss ball

Comment #205 - Posted by: jc5646 at February 1, 2011 11:46 AM

6 inch Box jump, 50(17/17/16) reps
25#DB swing, 50(17/17/16) reps
Jumping pullups x 17/17/16
50(17/17/16) sit-ups
1/4 mi Run
15# dumbbell Hang power clean, 50(17/17/16) reps
50(17/17/16) Back extensions
1/4 mi Run

32:26

Comment #206 - Posted by: Susan M at February 1, 2011 12:21 PM

M/33/184/6'
24 in. box jump - 50 reps.
7 rope ascents - 9'
40lb dumbbell swings - 50 reps.
50 situps.
100lb barbell hang power clean - 35 reps.
800m run. 10 below zero - bad idea!
35 back extensions - serious tightness!
18:57.
Praying for warmer weather...

Comment #207 - Posted by: Montana03 at February 1, 2011 1:50 PM

m/42/150/5'7

done on 20110201

sub 50 PU's for rope climbs
scale 35# db's for cleans

rest as Rx'd

run on treadmill

18:40

Comment #208 - Posted by: texinma at February 1, 2011 2:01 PM

Did this workout on Monday, 1/31/11

Modified to:
20 in box jump, 35 reps
Rope Climb-->30 reps of assisted v-grip pull-ups, 70 lb. assistance
12 kg. (26 lb.) kettlebell swings, 40 reps
35 sit ups
30 lb. DB hang power cleans, 35 reps
800 meter run (ran .5 mile on treadmill)
35 back extensions (35 degree angle, setting of 6)

Finished in 32:28. My left wrist is hurting due to the way I was catching the DBs on the hang power cleans.

Comment #209 - Posted by: RJB7 at February 1, 2011 2:17 PM

m/42/169/5'9"

Subbed 50 rope/towel pullups (alt arms)for rope ascents

26:10

Comment #210 - Posted by: Richie D. at February 1, 2011 2:39 PM

50 Box's
20 Pull-ups
20 Dips
50 Kettles
50 Sits
50 (65#) Hang Cleans
.5 Mile Run
50 Back Extensions
21:42

Comment #211 - Posted by: dyagg at February 1, 2011 5:02 PM

25/M/5'7"/140

Finally back to posting my times on here, a bit behind, but got it done!

Time: 14:11

Comment #212 - Posted by: Fido Hinojosa at February 1, 2011 6:09 PM

2:43 16 inch Box jump, 50 reps
4:56 jumping towel pullup 25 reps
7:32 1 pood Kettlebell swing, 50 reps
10:31 50 abmat sit-ups
15:14 35# kb Hang power clean, 25 reps per hand
20:21 1000 meter row
23:42 50 roman chair Back extensions
23:42 total

Comment #213 - Posted by: slowweak at February 1, 2011 6:33 PM

15:47 as rxd

Comment #214 - Posted by: Mad Max at February 1, 2011 8:38 PM

29 minutes

Subbed rope climb for 25 close grip dead hang pull-ups.

KB broken 30-20
Sit-up unbroken
HPC broken 10-10-10-10-10
Back Ext broken 15-10-10-10-5

Comment #215 - Posted by: clark at February 2, 2011 2:48 AM

M/51/153/1-1-06

50 TJPU
20" box
35# DBS
25# DB HPC

20:29

Comment #216 - Posted by: bingo at February 2, 2011 4:43 AM

m/42/169/5'9"

Subbed 50 rope/towel pullups (alt arms)for rope ascents

26:10

Comment #217 - Posted by: Richie D. at February 2, 2011 6:16 AM

50 box jumps, 20" box
25 burpee pullups
50 DB swings, 40 lb.
50 situps
50 DB hang power clean, 30 lb.
run 1/2 mile (indoor track)
50 back extensions (45 deg)

18:27

Comment #218 - Posted by: cbecker at February 2, 2011 6:29 AM

Subbed 45 pullups and 45 close grip pushups for rope climb

Rest as rx'd

25:56

Comment #219 - Posted by: al deezy at February 2, 2011 3:29 PM

18:30

50 towel pu instead of rope climbs
50lb kbs
65lb barbell hpc
80 du instead of run
no back extensions

Comment #220 - Posted by: James at February 2, 2011 3:52 PM

35lb dbs, 35 reps, towel pullups 17:30

Comment #221 - Posted by: ecp2 at February 2, 2011 6:03 PM

Sub 15 muscle ups for rope climb and 800 meter row for 800 meter run. Rest as Rx'd.
23:19


"Mrs. Miyagi"
Sub 45 pull-ups/15 ring dips for rope climb. Scaled to 1-pood KB swings and 30# dumbbell hand power cleans. Rest as Rx'd.
24:42

Comment #222 - Posted by: Miyagi m/30/168.2# at February 2, 2011 6:32 PM

M/39/185/5-10

For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents...> sub 25 CTB PU
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run...> LT Abi ran, Col did 50 DU, I did 200 DU
50 Back extensions....> supermen on the floor.

A pretty tight grouping going into the "run/DU" fest.
LT Abi had 16:40.
CDR A in at 17:48
Col in at around 17 min I think.

The trio then won a pick bball game 8-6, with LT Abi "Just call me Jimmie
Chitwood" Dryden doing most of the shooting. The good Col set low shooting
expectations and failed to reach them each and every time (4 shots- none
even hit the rim, 2 missed the backboard) but did play some solid defense.

All in all a good day to get a workout in, no injuries, call it good.

Comment #223 - Posted by: Matt A at February 3, 2011 4:34 AM

Box Jump (honest) 20 Inches x 50 Reps
Towel pullups x 40 Reps
Kettlebell Swing x 50 Reps @ 24kg
Sit-up (floor) x 50 Reps
Clean (hang power) x 50 Reps @ 18 Kilograms
Jump Rope (double under) x 200 Reps
Back Extension (floor) x 50 Reps

Comment #224 - Posted by: gepeto at February 3, 2011 5:33 AM

m/178cm/86kg/35y
Box Jump (honest) 20 Inches x 50 Reps
Towel pullups x 40 Reps
Kettlebell Swing x 50 Reps @ 24kg
Sit-up (floor) x 50 Reps
Clean (hang power) x 50 Reps @ 18 Kilograms
Jump Rope (double under) x 200 Reps
Back Extension (floor) x 50 Reps
27:45

Comment #225 - Posted by: gepeto at February 3, 2011 5:35 AM

m/35/165/5'10

50 box jumps
Subbed 25 pullups for rope climb
50 1-pood KB swings
50 situps
50 35lb DB power cleans
run 800m
NO back x's (sore lower back)

17:50

Comment #226 - Posted by: Schro at February 3, 2011 8:35 AM

M/31/6'2"/220

20:11 as rx'd

Comment #227 - Posted by: McNaughton at February 3, 2011 5:19 PM

M/23/70"/195#

Subbed 25 towel pull ups for rope climbs. everything else as Rx'd.

31:15

Comment #228 - Posted by: Bill Gibson at February 3, 2011 5:49 PM

16:06

The Porch:
For time:
20 inch Box jump, 35 reps
Rope climb, 3 ascents
1.5 pood Kettlebell swing, 35 reps (women 1 Pood)
35 sit-ups
40 pound dumbbell Hang power clean, 35 reps (women 30#)
800 meter Run
35 Back extensions

Comment #229 - Posted by: JT at February 3, 2011 7:06 PM

For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents-sub 75 assisted towel pull-ups 101off bwt
25lb Kettlebell swing, 50 reps
50 sit-ups
15lb pound dumbbell Hang power clean, 25reps went low weight and low reps so i could keep form
800 meter run
50 Back extensions
48::37

Comment #230 - Posted by: Buela at February 3, 2011 7:21 PM

21 mins

Comment #231 - Posted by: greg 39/6'3"/215 at February 3, 2011 7:33 PM

Subbed 50 pull-ups for 5 rope climb ascents, and did the Hang Power Cleans with 85 lbs Barbell. Otherwise as RX'ed:

25:38

Comment #232 - Posted by: Chad at February 4, 2011 3:08 PM

Sub'd 6x13" rope climbs. Otherwise as rx'd: 16.35

Comment #233 - Posted by: M. Honcho M/32/5'10"/180 at February 5, 2011 10:25 AM

sub: 25 pullups for 5 rope climbs

17:42

Comment #234 - Posted by: MikeyPaul/29/5.8/170 at February 5, 2011 12:54 PM

25:46

-Subs-
5pu : 1 rope climb
70lb db swings
35lb hang power cleans

Comment #235 - Posted by: Netillo 28/5'10/195 at February 5, 2011 9:10 PM

as rx'd 20:03
m/27/5'9/165 manhattan ks

Comment #236 - Posted by: matt c at February 6, 2011 2:31 PM

m/37/5'9/182
CFWU-3. Reg. Superman. Burgener. DU.
23:00
BJ not bad. Tried to focus on jumping w/knees out & over feet.
7 rope PU for each ascent.
KB not bad 30+20. Easier w/a little squat.
Cleans not too good, as expected. Grip toughest part. Exercise easier when I really opened hips.
Run on TM - 8.3-8.7.
Hip ext really finished hamstrings off.

Comment #237 - Posted by: jrm at February 6, 2011 2:48 PM

50 box jumps
50 DB swing 17k
50 situps with 10k medi ball
50 HPC 35k
800m run
50 back extension

16:35mins

Comment #238 - Posted by: BarryT at February 7, 2011 7:28 AM

Not rx'd, subbed 50 jumping pull-ups for rope climbs. Did run on treadmill with 1.0 incline.

20:26

Comment #239 - Posted by: Matt Johnson (m/31/6'3"/225) at February 8, 2011 6:11 AM

not rx'd, subbed 50 jumping pus for rope climbs. run done on treadmill with 1.0 incline.

20:26

Comment #240 - Posted by: Matt Johnson at February 8, 2011 6:13 AM

BrandX Scaled - Puppies

CFWU x 2

For time:
15-20in Box Jump - 25 Reps
Rope Climb 3 ascents (15 pullups)
20lb Kettlebell Swing, 25 Reps
25 Situps
20lb Dumbbell Hang Power Clean - 25 Reps
400M Run
25 Back Extensions

D - 13:12
R - 6:42

Comment #241 - Posted by: BigCurly13 at February 8, 2011 7:57 AM

Subbed 25 jumping pull-ups for rope ascents.
22 min

Comment #242 - Posted by: Adam m/27/6'1"/195 at February 9, 2011 3:16 PM

WOD as:
50 box jumps @20inches
10 Rope climbs 10-12ish feet
50 KB swings at 70lbs KB
50 Situps
50 Hang Power cleans at 2x40DB
800meter run
50 Backextensions

in 24:43. Did Holbrook earlier in the day, lots of running for me...

m/27/185/177cm

Comment #243 - Posted by: AJ at February 9, 2011 7:54 PM

some subs for lack of gear

40 towel pullups (slowed me down big)
ghd over swiss ball for situps
good mornings with bar for back extensions
rest as rxd
-
25:28

Comment #244 - Posted by: schinizel/m/32/5'8/150ish at February 10, 2011 9:37 AM

scaled to porch (35's) 16:42
rope climb - 5 progressions

Comment #245 - Posted by: marty c m/48/6'/240 at February 11, 2011 7:53 AM

WOD 36 - Did it late and had to scale the rope climbs to 75 close-grip-assisted pullups, but all else as RX'ed.

Greg A.'s warmup
WOD Time - 45:20

M/42/5'11''/258

Comment #246 - Posted by: Pat Overton at February 11, 2011 2:53 PM

50/m/190

Subbed good mornings for back ext, all else rx'd.
23:13

Comment #247 - Posted by: denob at February 11, 2011 4:36 PM

13:26 Rx

Comment #248 - Posted by: P Castaneda at February 16, 2011 8:05 PM

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

Warm Up: Greg A's Warm Up

WOD: 38:04

50 Box Jumps

5 Rope Climbs: Subbed 10 pull ups and 10 box Jumps per climb

50 1.5 KB Swings: Subbed 50lb Dumb Bell swings

50 40lb Hang Cleans: ouch, alternated with 5ea 40lbs hang cleans and 10ea 10lbs hang cleans total 50 reps

50 sit ups: un-anchored hands by my sides

800 meter run: POSE'd with my 5 fingers

50 Back Extensions: exquisitely painful

Have Fun, Train Hard,

Billy

Comment #249 - Posted by: CrossfitBilly at February 19, 2011 1:10 PM

26:08

50 box jumps (seat of leg ext m/c, over knee)
50 jumping towel pull ups
50 24k db swings
50 sit ups (GHD over swiss ball)
50 35lb db hang power cleans
800m treadmill run @ 3 %
50 back extensions

Comment #250 - Posted by: zenoperegrinus at February 21, 2011 1:43 PM

no rope climbs
50# DB swings and hang power cleans
abmat SU
finished with 800m

15:49

Comment #251 - Posted by: MoGreene at February 24, 2011 5:50 AM

CFWUx2
BWU
WOD: Subbed 6 dead hang pu for each rx'd ascent, otherwise as rx'd. Time: 28:31.

Comment #252 - Posted by: Seth (M,32,6'3",215) at April 27, 2011 4:48 AM

subbed supermans for back extensions.
rope climbs need work, plus only about 10 feet.
total = 24.26

Comment #253 - Posted by: spatterson at May 21, 2011 5:13 PM
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