January 31, 2011

Monday 110131

For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

Russell Berger 8:31, Eric O'Connor 9:21, Lance Cantu 10:26, Heather Bergeron 10:31 (155lbs), Kevin Montoya 10:54, Kelly Jo Smith 11:05 (155lbs), Nicole Christensen 12:42 (155lbs).
Post time to comments.

NovatoL1_PerthL1_BaselL1_ColoradoL1_Spangdahlem_BellevueCPC_MiamiCFK_th.jpg

Enlarge image

CrossFit Level 1 Certificate Courses: CrossFit Novato, CrossFit Perth, CrossFit Basel, Colorado State Patrol, Spangdahlem.
CrossFit Coaches Prep Course: CrossFit Bellevue.
CrossFit Kids Course: CrossFIt Kingdom.


"Crash Course: The Butterfly Kip" with Chris Spealler, CrossFit Journal preview video [wmv] [mov]


"Miranda Oldroyd On Muscle-ups" - video [wmv] [mov]


Russell Berger, Eric O'Connor, Lance Cantu, Kevin Montoya, Kelly Jo Smith and Nicole Christensen on today's WOD - video [wmv] [mov]

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


"The heights which great men reached and kept, were not attained by sudden flight,
they, whilst their companions slept, were toiling upwards in the night."
- Henry Wadsworth Longfellow

Posted by lauren at January 31, 2011 5:00 PM
Comments

Love it!

Comment #1 - Posted by: tonyz at January 30, 2011 5:15 PM

Ouch

Comment #2 - Posted by: Holmes at January 30, 2011 5:17 PM

This looks like a fun one (translation: I will be on the floor gasping for air forr approximately 5 and a half minutes)

Comment #3 - Posted by: PVB at January 30, 2011 5:22 PM

Great videos!

Comment #4 - Posted by: james.patrick [M/48/66"/135] at January 30, 2011 5:29 PM

I don't see many people getting close to Russell's time. Wow.

Comment #5 - Posted by: brian p m/34/5'8-1/2"/169 at January 30, 2011 5:39 PM

so psyched for this!

Comment #6 - Posted by: Nick R at January 30, 2011 5:45 PM

Great quote

Comment #7 - Posted by: Brett S 21/M/159/5'8'' at January 30, 2011 6:03 PM

Holy S. Gina! Welcome to CFNE! Nice job!

Comment #8 - Posted by: Daigle at January 30, 2011 6:05 PM

Great workout. Thanks guys!

Comment #9 - Posted by: Kyl Samway at January 30, 2011 6:40 PM

I want to be like Russell Berger when I grow up

Comment #10 - Posted by: Jake Naumcheff at January 30, 2011 6:55 PM

Thank you Heather and Gina for a great video! I have a feeling we haven't heard the last of Gina.

Comment #11 - Posted by: Blackout (M/34/5'9"/165) at January 30, 2011 7:01 PM

Woo! Psyched for this one! Gonna hit this hard :)

Comment #12 - Posted by: Kevin at January 30, 2011 7:09 PM

Yeah Eric and Russell! Way to throw down...and even on a weekend when you were working! :)

Comment #13 - Posted by: Speal Wifey at January 30, 2011 7:43 PM

Anyone got a coupon Code for CF store?

Comment #14 - Posted by: Bryan at January 30, 2011 7:55 PM

-40c outside tonight sooooooo
subbed runs with 1:15 run skipping.... or is it skip running? deads as rx'd

7:50

Comment #15 - Posted by: troy at January 30, 2011 8:01 PM

Many thanks to Chris, E.C., Miranda, Jesse, Dan and all the participants in the coaches prep course for an awesome weekend and to the Bellevue crew for hosting. Very practical and worthwhile seminar. Glad some of you red sweatshirts thought the bear crawl was so funny!

Comment #16 - Posted by: Adam Neiffer at January 30, 2011 8:45 PM

With all due respect.
Miranda is so f-ing sexy, it's crazy.
An extremely fit/athletic woman with her looks is just crazy.

Gotta love crossfit.

Will hit this WOD tomorrow after work!

Since I only weight around 135-140, should i stay at 225, or drop lower. My max on DL is 365 lbs.
Any thoughts?

Comment #17 - Posted by: Chach at January 30, 2011 8:49 PM

Oh crap. I knew I should have just taken the 2 days off instead of making up Saturdays workout. But no, I had to get it done or it was going to nag me all day. I can feel the burn in my chest already, lets do this.

Comment #18 - Posted by: Doc Parker at January 30, 2011 9:32 PM

As rx'd at JC after work

26:18

Ran at 8 til .20 then bumped it to 9

Comment #19 - Posted by: Cleveland at January 30, 2011 11:01 PM

On behalf of CrossFit Wright-Patt, congrats to Spangdahlem on their cert and welcome to the AF family of CF affiliates! It's absolutely awesome to see the expansion of functional fitness across our AF, despite the nay-sayers in the AF "fitness center" community! If there's ever anything your box needs, please get in touch with us thru www.crossfitwrightpatt.com!

For those of you battling the same communities at other bases, keep fighting. It can be done!!!

Comment #20 - Posted by: Ed at January 30, 2011 11:59 PM

It was really cute listening to Heathers daughter encourage her! Made me smile

Comment #21 - Posted by: Joe at January 31, 2011 12:21 AM

Thanks for the great Level 1 weekend in Golden! It's great to see you guys doing the WOD today :)

Comment #22 - Posted by: Rachel at January 31, 2011 12:23 AM

14:19

Comment #23 - Posted by: TomO/44/M/200 at January 31, 2011 1:35 AM

Nice barbell bounces. Seriously there is some very obvious bounce on those dead lifts. How much is too much?

Comment #24 - Posted by: Ryan tyler at January 31, 2011 1:42 AM

17.01
135 lbs

Comment #25 - Posted by: fatt boy at January 31, 2011 2:00 AM

I need a sub for the 400s. Would 10 burpees be a good sub?

Comment #26 - Posted by: JR at January 31, 2011 2:33 AM

12:27
runs are where the ground will be made

Comment #27 - Posted by: charbs 25/190 at January 31, 2011 2:42 AM

Awesome more deadlifts. Have to sub run with 400 meter row instead. Going to use elevation mask during deadlifts. 3 2 1 Go

Comment #28 - Posted by: Jason at January 31, 2011 2:43 AM

Awesome weekend with awesome coaches who are also amazing athletes! Special thanks to all of the cert. staff in Golden, Colorado this weekend! And thanks Crossfit for designing such a well structured certification weekend!

Comment #29 - Posted by: Valentine at January 31, 2011 2:59 AM

11:07 as RX'd. SSgt Bryant Camp Leatherneck, Afghanistan. 27/5'8/167

Comment #30 - Posted by: George Bryant at January 31, 2011 3:03 AM

17:38

Comment #31 - Posted by: Pacers at January 31, 2011 3:30 AM

12:43 135# DL

Comment #32 - Posted by: JuliAnn (F/42/5'6/149) at January 31, 2011 3:36 AM

JR@ #25

If subbing burpees for a 400 use 25 burpees. Ten should take 30 seconds or less if you are fresh and going all out, so unless you are the unknown fastest man in the world that would be a scaled down version.

Comment #33 - Posted by: Philbert at January 31, 2011 4:10 AM

14:04- metal plates as always...no bounce

Comment #34 - Posted by: mike d 146 5'7" 35 at January 31, 2011 4:13 AM

135lb.

Finished at 25.57

Comment #35 - Posted by: Yance at January 31, 2011 4:15 AM

m/45/185

12:55

Comment #36 - Posted by: cosmo at January 31, 2011 4:16 AM

As rx'd

14:23

Comment #37 - Posted by: Brian R at January 31, 2011 4:22 AM

12:34 (sub 25 burpees for 400m run)

Comment #38 - Posted by: rhino at January 31, 2011 4:22 AM

m/42/6'0"/194

back after a couple weeks off...took it slow; #135 DL...knees feel good, right gastroc very sore

13:22

Comment #39 - Posted by: Jeff H at January 31, 2011 4:49 AM

Holy calendar, Batman! It's January 31st already! Even though it doesn't have to be fun to be fun, you were having so much fun it's almost February.

Deadlifts and runs. Hmmm...lots of running and other conditioning exercises since 1/17. Wonder if we'll get another tally from Luke. Anywho, 225# Deadlift. Same deadlift guidance as the last couple times. Bar on the floor, straight or trap bar, doesn't matter. Traditional foot set-up (shoulder width apart) or sumo, still, doesn't matter. Bounce? Meh, no one cares but you. Your call. I would normally say that the women's weight is 185, but it appears that the volume of reps has prompted the folks pre-testing the WOD to go for 155#, so 155 for women it is.

21-18-15-12. Whew, that's a lotta deadlifts. Two ways to scale this; well, three actually. Judging by the times above this is meant to be a semi-sprint. Not as fast as "Diane", but not a 30;00 slog either. If you feel good about your deadlift, have some DL experience, scale the weight so that you only break up the DL by 2 or 3 sets, if at all. Want to go heavy? Still, lots of reps there. How about 15-12-9-6, or 12-9-6-3. Speaking of "Diane", you could scale this to 3 rounds and use the classic CF rep scheme 21-15-9, weights chosen as above.

Run 400M. There are 4 of these, so 1 mile total. Not a lot of volume, but 400M is supposed to be a sprint, or nearly so. The only scale here is if you do fewer rounds overall. The standard sub, as we've discussed a LOT this month, is rowing, but I'd like you to think about that for a minute. If you row you are using an explosive back extension in the middle of the stroke, and you are combining it with the slower, heavier pull of the DL. More volume on top of a boatload of volume. My thought? Don't row this one. Can't run for whatever reason? Box jumps, lateral jumps, jump rope, run in place...stuff like that. Perfectly OK to disagree with me. I have three children...you won't be the first.

Got your stopwatch? 3-2-1...Go.


So, that's it. Another January come and gone. You've made a wonderful choice coming to Crossfit. Us old'uns are glad you're here, and we hope you'll stick around, either here on Crossfit.com or in one of the Crossfit affiliate gyms. Study up. Read and re-read the FAQ. Play around with the Exercises and Demos section. Make sure to watch the older stuff to see where CF has come from. Read the "comments" before you ask a question, or better yet click on the "compare to" because chances are your question has been asked and answered before. Show a little initiative; help yourself if possible And, in the immortal words of Woody, if you hang around here "play nice". Welcome aboard. Fasten your seatbelts.

Come Robin...our job here is done...

Comment #40 - Posted by: bingo at January 31, 2011 4:51 AM

Final Newbie post of 2011, right where all the OTHER newbie posts started in 2011...

Comment #41 - Posted by: bingo at January 31, 2011 4:57 AM

21, 18 sets of 5
about 20

Comment #42 - Posted by: Hale at January 31, 2011 4:59 AM

@19 Ed:

Glad to see an AF Fitness Center that is having success. I'm not in FSS AFSC, so trying to get them at my base to listen to CrossFit is like talking to a concrete block. Only difference is, the concrete doesn't think it knows best.

I was actually told by the fitness center director here that CrossFit was illegal in the AF. So what did I do? I bought a York STS half rack, GHD and 400lbs of bumpers for my garage.

Comment #43 - Posted by: RichX at January 31, 2011 5:00 AM

You have to love taking a beating like that before 7:00 am at a Globo Gym. 24:12 with 115 lb deadlifts. New Crossfit junkie here... thanks for changing my life.

Comment #44 - Posted by: Jags at January 31, 2011 5:03 AM

M/28/5'7"/165lbs

Scaled to "Pack"
used 85kg instead of 185lbs

Time:13:04

Comment #45 - Posted by: Olen Gifford at January 31, 2011 5:07 AM

Great L1 cert in Basel this weekend! Many thanks to newly minted Flowmaster Karl, Courtney, Jami and the Garden City duo Jenn and Dennis for a wonderful learning experience and the crew at CF Basel for arranging such a great location and facilities. Having the sports hall next to the Hostel and across the street from the lecture hall and everything within 300 meters of the train station is just ideal. Highly recommended!

Comment #46 - Posted by: Daner at January 31, 2011 5:15 AM

as rx'd 15:07

Comment #47 - Posted by: Devin D 27/175/6'2'' at January 31, 2011 5:18 AM

Another Great Journal! Speals explanation on the butterfly pull up is amazing!

Comment #48 - Posted by: Matt Lawrence at January 31, 2011 5:24 AM

Rxed 14:44

20 seconds/round transitional speed walks to/from outside.

Comment #49 - Posted by: Dave W 27 5'7 180 at January 31, 2011 5:37 AM

m/33/5'9"/180

as rx'd 20:18

Comment #50 - Posted by: lelliott at January 31, 2011 5:38 AM

185 lb deadlifts 14:13.
About 2 weeks into crossfit and loving every minute.

Comment #51 - Posted by: Jensen85 at January 31, 2011 5:40 AM

Dynamic Effort Pull-ups
3-3-3-3-3-3-3-3 at 45lbs, 65% of max.

Did 185lb deads to make up for the 6 flights of stairs I have to run up and down in the middle of the 400m run. All else as rx'd.
16:10-Combining stair runs with deadlifts is ghastly insufferable.

Comment #52 - Posted by: Chris B. 18/150/5'10 at January 31, 2011 5:41 AM

scaled:

81 pound Deadlift, 21 reps
2 min run on treadmill
81 pound Deadlift, 18 reps
2 min run on treadmill
81 pound Deadlift, 15 reps
2 min run on treadmill
81 pound Deadlift, 12 reps
2 min run on treadmill

16:15

Comment #53 - Posted by: rox 45/5'4"/120 at January 31, 2011 5:41 AM

26/f/5'7"/127

@155#

Time: 17:08

Comment #54 - Posted by: Amanda S. at January 31, 2011 5:47 AM

13:46 as Rx'd

Comment #55 - Posted by: Tyler Scott at January 31, 2011 5:47 AM

11:53 as Rx'd.

Deads went Unbroken/Unbroken/8-7/Unbroken, runs were all 1:50-2:00. Not quite as tough as I thought it was going to be after watching it smoke everyone on the videos.

Comment #56 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/182) at January 31, 2011 6:04 AM

16:40
Forget the back and posterior chain,
this workout is all about Kung-Fu Grip!

Comment #57 - Posted by: cort at January 31, 2011 6:09 AM

Too bounce or not to bounce. Thats always a good question. In my experience, it depends on what im trying to get out of the work out.
Today I wanted to bounce but my work out partner was ragging on me because he never bounces. We use steel plates in a Golds gym, and the banging of the plates will get the owner back there in a hurry laying out blue mats under our weight. ( hes done it before lol ) I like to bang, so i can quickly go through all of them with out stopping. My first set I had to use a lot of negative to stop the weight from banging on the ground. All that excess energy is being used, so it wore me out faster, and I found myself panting and breaking up my set to get a few seconds rest. On my 3rd round I said screw it and put the blue mats under the weight so i could just bang through the reps. I did buy bumper plates, which are all 25 #s . could have used them i guess. Need to get some 45,s. I keep them in the closet at golds and use them when i need them.
I got a better intensity when i could just let the weight go down because i could push myself through all the reps quickly.
Im disappointed with my time 16:20 . The first 2 rounds of 21 and 18 slowed me down with the negatives on the way down and the resting. oh well.

Comment #58 - Posted by: DamonWV at January 31, 2011 6:10 AM

15:58
155lb deadlifts
had to get outside before I could start my run...a bit of a delay.

lower back is on fire.

Comment #59 - Posted by: Kristina F/27/5'3"/122 at January 31, 2011 6:12 AM

M/41/5'8"/152

135lb DLs
415m

10:45

Wentlight on the DLs cause of slog up to Organ Mtns yesterday with heavy pack.

Comment #60 - Posted by: Jon at January 31, 2011 6:15 AM

25:05 (185lb DLs)

RichX - Scott AFB and Shaw AFB are the same way. Terrified of what they don't understand, and too closed minded to listen. Crazy considering that Luke and Wright Patterson have excellent CF gyms.

Ryan Tyler - Let's try to encourage each other, not tear each other down. Everyone in the videos gave a tremendous effort. Focus on your own form, and don't worry about someone else's bounce.

Comment #61 - Posted by: Jon R. at January 31, 2011 6:17 AM

12:45 with 60kg

Paused stopwatch to transition up and down stairs in globo gym. So actual time was longer.

Comment #62 - Posted by: StevieC UK at January 31, 2011 6:29 AM

15:17 @ 205# No bouncing but some rounding of my back. Could have pushed harder on the running.

Comment #63 - Posted by: Jim 40/5'11"/170 at January 31, 2011 6:38 AM

One complete month done! Jan was my first calendar month of Crossfit and I am happy to say that I scaling much less than when I first started in mid-Dec.

However, that will not be the case with this workout, I love the heavy stuff, but that many D/Ls @ 225 is out of my league.

Thanks for all who post instructions, encouragement and demos, you're efforts really help us newbies.

Comment #64 - Posted by: Chris at January 31, 2011 6:41 AM

14:17

weight as Rx'd
ran on treadmill at 6-:5:45min/mi

first time doing 225 at that intensity
mechanics were good first two rounds

Comment #65 - Posted by: Nick R at January 31, 2011 6:56 AM

55lbs ...

18:41


First time using 155 in a metcon, but I told myself I would do it next time it came up. Slow, but proud!

Comment #66 - Posted by: Andrea Cross F/29/5'3/115 at January 31, 2011 6:57 AM

14:17

225lbs
ran on treadmill @ 6-5:45min/mi

first time doing 225 at that intensity
mechanics on DL went fine for first round
progressively broken sets following rounds

--
props to the athletes that make this look easy

Comment #67 - Posted by: Nick R at January 31, 2011 6:58 AM

Those times posted by the fire breathers are crazy. I'd love to see their splits for each of the rounds. I scaled to a pedestrian 185 and came in a hair under 20:00 at 19:59. Had to break the deads into 4 or 5 sets. Didn't break the runs though :-) To all those under 15:00 - way to go!

Comment #68 - Posted by: shan at January 31, 2011 7:03 AM

M/36/153

As rx'd 14:43. Lower back was destroyed!
Before hand did "Annie" 4:33pr...

Comment #69 - Posted by: Shane Cross at January 31, 2011 7:05 AM

as Rx, 28.35..... Terrible! just did a PT test yesterday so maybe a bit of fatigue.

I have been doing a bit of the Xfit Endurance to try to improve my 2MR time, but it seems like everything else is suffering. Time to start pushing harder. also at 5000 feet MSL.

Comment #70 - Posted by: Brendan at January 31, 2011 7:15 AM

M/36/215

14.44 as Rx'd after a couple weeks down with a lower back sprain. Been working over the last couple months through a strength-bias program called 603PTP. I'm feeling great now and ready to tackle main-site WODs again. Hoping to have some certs come up here to Alaska!

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska

Comment #71 - Posted by: Ken "Chappy B+" at January 31, 2011 7:23 AM

Lvl one cert at Spangdahlem was awesome! Thanks to all who participated. And a special thanks to the instructor team. You were first class all the way.

Comment #72 - Posted by: Chris at January 31, 2011 7:27 AM

27/m/5'11"/214
12:13 rx'd

Comment #73 - Posted by: Nickosaurus at January 31, 2011 7:34 AM

M/43/5'11"/190

As rx'd

16:08

Comment #74 - Posted by: nutfam at January 31, 2011 7:48 AM

As Rx'd 11:19! I killed this one!

Comment #75 - Posted by: Matt Lawrence at January 31, 2011 7:50 AM

M/U

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

27:32 Rx'd

Comment #76 - Posted by: james.patrick [M/48/66"/135] at January 31, 2011 8:00 AM

TIME 9:42

Hurt my leg a couple days ago playing rugby so i switched the 400m run out for 40 pushups.

225lbs deadlift 21reps
40 pushups
225lbs deadlift...

Comment #77 - Posted by: Tyler M/18/5'10''/185lbs at January 31, 2011 8:04 AM

165# Deads, 400 Meter Runs

~24:00

Comment #78 - Posted by: AT at January 31, 2011 8:14 AM

Getting my Concept 2 today and I have to use it.

Anyone know a good distance/ calorie burn sub for a 400m run??

Comment #79 - Posted by: DavisBenDavis at January 31, 2011 8:15 AM

Wonderful Level 1 cert from Chuck and team this weekend! You guys are so inspirational!!

Comment #80 - Posted by: Julie Sneed at January 31, 2011 8:24 AM

M/56/5'9'/151

DL 155lbs.
All else as Rx'd

14:42

End of first month back with CF after several years away. Will complete this WOD trio and then take a week off to rest, stretch and let the joints recover.

Comment #81 - Posted by: CBland at January 31, 2011 8:24 AM

205 lb deadlifts
treadmill run
21:09

Comment #82 - Posted by: Matt Militello at January 31, 2011 8:29 AM

M/34/198

225 dl subbed 500m c2 row for run 18:31

Comment #83 - Posted by: Bill at January 31, 2011 8:29 AM

18:07
M/22/5'5/ 165

Comment #84 - Posted by: josh wells at January 31, 2011 8:29 AM

32/m/5'10"/220

as rx'd 17:29

I added 2 minutes to my stopwatch time, because I didn't start my watch until 17 deadlifts into the first round. I was so excited to get moving that I forgot to start my watch!

Comment #85 - Posted by: D Craig at January 31, 2011 8:32 AM

235lb, 6'3'', 37M
DL 225 21x/ 18 Burpees/400m run
DL 225 18x/ 15 /400m run
DL 225 15x/ 12 /400m run
DL 225 12x/ 6 /400m run

Time: 18:58 Me
TTB: 18:31 Jeremy

Comment #86 - Posted by: Doc at January 31, 2011 8:36 AM

in a foot of snow tomorrow this will be fun..yessssss

Comment #87 - Posted by: lei at January 31, 2011 8:40 AM

Awesome coaches prep course this weekend!! Thanks to Speal, Miranda, E.C, Dan and Jesse for putting this on and for all the tools they provided us to help us become better trainers and athletes!! Thanks to Crossfit Bellevue for hosting this great event.

Comment #88 - Posted by: Will M. at January 31, 2011 8:41 AM

M/6'/168 lbs

As Rx'd 17:45

Comment #89 - Posted by: Hunter Leo at January 31, 2011 8:44 AM

As rx'd

13:26

BRAZIL!!

Comment #90 - Posted by: Guilherme Guida M/28/5'9''/183 at January 31, 2011 8:48 AM

F/36/106

105 lbs deadlifts...finished at 15:28 (gasping. for. breath.)

Comment #91 - Posted by: Lisa at January 31, 2011 8:59 AM

RX'd on treadmill
8:53

Comment #92 - Posted by: travis reese m/24/175/68 at January 31, 2011 9:01 AM

42 year old male.

Been a lazy POS for almost a year. Very spotty on any complete workout. Best guess for my time last year would be 14-16 minutes as prescribed.

Today, I scaled to the women's weight (My fat @$$ is 190). The first one might be confused with a sprint. The others were slogs.

15:25

Will increase the weight next time this one comes up. The "runs" were what really buried me.

Most discouraging part is I used to be able to run all day in my youth.

Comment #93 - Posted by: wink at January 31, 2011 9:07 AM

14.40 as Rx'd

Comment #94 - Posted by: Ben 32/5'5"/142 at January 31, 2011 9:09 AM

m/41/152
14:20 as rx'd

Comment #95 - Posted by: Seth H. at January 31, 2011 9:22 AM

great comments bingo. just a word of reality on the 400m sprint. it took 2:20ish for montoya to do the last 400m sprint, and he's no slouch. keep the idea of sprint in perspective everyone.

Comment #96 - Posted by: mtvet/45/6'/211 at January 31, 2011 9:31 AM

2011-01-31:12:31.Rnds@2:34,3:15,3:36,3:04.Deads 21,12+6,10+5,12.TM@9.

Comment #97 - Posted by: gs at January 31, 2011 9:35 AM

11:58 as rx'd, the cold and wind made this brutal

Comment #98 - Posted by: dan colson at January 31, 2011 9:41 AM

21 x 225#, then 18,15,12 x 185#, rest as Rx'd on treadmill:

14:55

Comment #99 - Posted by: BillB at January 31, 2011 9:43 AM

M 36/5'7"/131

Subbed 155 lb: 12:45

Comment #100 - Posted by: Dan D. at January 31, 2011 9:45 AM

15:24
subbed 15, 12, 9, 6 reps
145# dead lifts

Comment #101 - Posted by: Peter m/36/6'1"/173 at January 31, 2011 9:46 AM

Wow Russel's time is crazy fast. I'll be shooting for either unbroken on the deads, or negative splits on my 400M, or both if I am lucky

Comment #102 - Posted by: brone at January 31, 2011 9:55 AM

12:37 as Rx'd
Treadmill @ 2% grade

Comment #103 - Posted by: Jette 41/M/5'11"/175 at January 31, 2011 9:55 AM

15:30 as rx'd

Comment #104 - Posted by: SB at January 31, 2011 10:04 AM

Joking around with my trainer today we came up with what could be a great way to expose more people to crossfit... combine crossfit and Habitat for Humanity. Just think of all the press it would get if people were clean and pressing lumber and doing overhead lunges with paver stones, getting their workout in, while other volunteers did assembly. Not only is this a great way to expose people to crossfit, the amount of work that the athletes are able to put out is significantly more than non-athletes, which would make construction times considerably less. This could also become a competition for charity, see which box can build a house for Habitat for Humanity faster... any thoughts?

Comment #105 - Posted by: rick at January 31, 2011 10:05 AM

warm up - 2k row
subbed 90kg d/l and 400m row
23:42
got some!

Comment #106 - Posted by: james d at January 31, 2011 10:07 AM

6 months Post Op Rotator cuff surgery
Scaled Recovering from an odd calf strain
135 pound Deadlift, 21 reps
2 minute speed bag, 2 minute heavy bag
135 pound Deadlift, 18 reps
2 minute speed bag, 2 minute heavy bag
135 pound Deadlift, 15 reps
2 minute speed bag, 2 minute heavy bag
135 pound Deadlift, 12 reps

M/53/72"/215

Comment #107 - Posted by: Pete In Sun City at January 31, 2011 10:11 AM

The Level 1 Cert in Golden, CO was amazing! Big thanks to Chuck, Eric, Russell, Kelly Jo, Nicole, Lance and Kevin! I had a great time and learned a so many great things!

Comment #108 - Posted by: RyanS at January 31, 2011 10:19 AM

13:30 rx'd

Comment #109 - Posted by: Ted - Ocala, Florida (35/190/6'1") at January 31, 2011 10:22 AM

As rxd @ Blue Flame CrossFit
12.53

Comment #110 - Posted by: Jonblaze at January 31, 2011 10:23 AM

@ Blue Flame CF
135lbs
12:43

Comment #111 - Posted by: brittk at January 31, 2011 10:25 AM

As Rx'd at Blue Flame CF. 18:11

Comment #112 - Posted by: preacherman at January 31, 2011 10:31 AM

Thank you, Bingo! I will miss your newbie posts.

Comment #113 - Posted by: jeff reising m/39/6/200 at January 31, 2011 10:34 AM

Had a blast this weekend at the L1 cert in Golden this last weekend! All of you trainers are extremely professional and I was honored to learn from all of you. Thanks for everything, that was one of the most inspiring events ever, I wish you all the best and hope to run into you all later (not literally...figuratively of coarse).

Comment #114 - Posted by: Nathan Seitz at January 31, 2011 10:37 AM

21.35

Comment #115 - Posted by: albino at January 31, 2011 10:39 AM

21:02
disconnected DLs, sub'd row

Comment #116 - Posted by: logan at January 31, 2011 10:42 AM

19:10

Comment #117 - Posted by: ntJ83 at January 31, 2011 10:46 AM

19:14

Comment #118 - Posted by: DajM M-33/5'7"/153 at January 31, 2011 10:51 AM

13:55 Rxd had to row last 400 as the treadmill was taken..... I suggest trying it....It really took this workout to another level.

Comment #119 - Posted by: T at January 31, 2011 10:54 AM

M/33/6'3"/200

12:32

Comment #120 - Posted by: Ben S at January 31, 2011 10:57 AM

3 rds cfwu

subbed 175# and 100 jump ropes for 400m run
12:59

Comment #121 - Posted by: nucf m/24/5'7"/155 at January 31, 2011 10:59 AM

10:36 as Rx'd

m/33/5'8"/180

Comment #122 - Posted by: Marco at January 31, 2011 11:05 AM

49 / 182

subbed 165# DL and .8mi bike rides for runs

12:13

Comment #123 - Posted by: tom perry at January 31, 2011 11:06 AM

m/33/6'1"/248

Warm up 3rds of 10
30lb OHS
Back ext
Push up
Pull up(150lb Pull down)
Dips (assisted-between benches)
Sit ups
8:00

195lb-15,12,9,6
90 second jump rope between sets
12:50

Comment #124 - Posted by: usradiotech at January 31, 2011 11:09 AM

13:37, with 155#

Comment #125 - Posted by: Carole F/52/5'6"/133 at January 31, 2011 11:10 AM

M/38/170#/5'10"

As required

21:51

Comment #126 - Posted by: Steve at January 31, 2011 11:18 AM

12:55 scaled DL to 205. 1st WOD in 2.5 months... great to be back to it!

Comment #127 - Posted by: Jason at January 31, 2011 11:21 AM

13:43 as Rx'd

Comment #128 - Posted by: TRN III at January 31, 2011 11:27 AM

9:37 @ home

Comment #129 - Posted by: JDisch at January 31, 2011 11:37 AM

m/26/197/70''

14:15...those runs just got more and more fun

Comment #130 - Posted by: gino at January 31, 2011 11:38 AM

12:47
as r'xd
on treadmill

Comment #131 - Posted by: Magnus 25/5'8"/160-165 at January 31, 2011 11:41 AM

As Rxd, about 0.24 miles on treadmill

16:17

Runs were SLOW - couldn't catch my breath after deads. All sets of deadlifts broken.

Comment #132 - Posted by: Tdot at January 31, 2011 11:42 AM

I was wondering if anyone has any suggestions on what to do with a knee that has a torn PCL. Mine was torn of in a motorcycle accident several years ago and when I do sprints it starts to ache pretty bad. I can run a 5k fast with out pain but when I go 100% in sprints it hurts, especially when trying to slow back down after the sprint. Thanks!

Comment #133 - Posted by: JoshuaM at January 31, 2011 11:50 AM

m/29/5'7"/190

185#DL; run on treadmill

15:16
(lost a lot of time on transition to treadmill)

FOB Todd, Afghanistan

Comment #134 - Posted by: Ty at January 31, 2011 11:58 AM

Too many subs to count this WOD.

Deadlifts using a curl bar with 140# + bar. Makes for an interesting grip. Ran 2 400m's on treadmill at 2% incline and 10.5 mph. For the next two rounds (lost the treadmill) 25 jumps over two benches side to side landing between them and jumping back up right away. 17:12

Comment #135 - Posted by: Jim D. 50/m/165/5'11" at January 31, 2011 12:00 PM

As rx'd, 12:52.

Oddly enough, I really wanted to run today. I tried to throttle it back though, and run "carefully" so as not to anger the soleus. Deads unbroken - I felt them more in my hamstrings today than usual.

Comment #136 - Posted by: Mel/37m/5'10"/175 at January 31, 2011 12:10 PM

m/38/192

as rx'd 13:25 (on treadmill which is at the far end of the gym).

Next time will do this behind my house (greenspace with a 400m paved path going around). Can't wait!

Comment #137 - Posted by: Patrick at January 31, 2011 12:14 PM

F/40/5'6"/150

15:54 (155#)

Nice work, Gina--you're in, girl!

Comment #138 - Posted by: mom to five at January 31, 2011 12:17 PM

CFWU x3

15:40
205# DL

Comment #139 - Posted by: Matthew at January 31, 2011 12:22 PM

42/m/176cm/74kg

Sub'd 50 Double unders for each 400m run.

10:24

I'm still stuck with my old habit to do 50 double unders if I have no space to run. 50 DUs took me about 2 minutes a couple of years back. But since then my DUs have improved a lot and 50 reps are probably much faster now than a 400m run.
But hey: at least I've preserved the stimulus and hit about the right time domain.

Comment #140 - Posted by: Memuc at January 31, 2011 12:29 PM

12:40
170# DL (should have gone heavier)
subbed runs for jumpropes first two rounds..90 seconds each.. and ran in place with high knees next two rounds for 2:00

m/37/6'1"/205

Comment #141 - Posted by: Rough Robbie at January 31, 2011 12:34 PM

Rx'd 12:39.

Cooldown: upright rows, 95 lbs., 3x10; handstand practice; shoulder mobility WOD.

Warmup: jump rope, GHD situps, back extensions.

Comment #142 - Posted by: Kamper M/46/205/74" at January 31, 2011 12:35 PM

30/M/134

Scaled to 205

Holy lord, that was a hard one!! Doing it outdoors in the 13 degree weather didn't help either!

20:59

Comment #143 - Posted by: Eric E at January 31, 2011 12:51 PM

10:03 rx'd

Comment #144 - Posted by: BH2 m31/178 at January 31, 2011 12:51 PM

15:42 as Rx'd. lungs were burning on this one :)

Comment #145 - Posted by: matt cosimini 29/5'6"/195 at January 31, 2011 12:53 PM

Scaled to 115#... sort of new to deadlifts. Don't do them often eghhh

15:54

Comment #146 - Posted by: Nikee 17/ f/130/5'6" at January 31, 2011 12:55 PM

Male 32 5'6" 154lbs
Rx'd 14:08

Wanted to share a convo that went down at my globo gym today. Glad I ust got my level 1 cert few weeks back, really helped me try to steer these kids in right direction.

So these 2 young kids (later found out 17) saw my working out, and came up and said you look like you know what your doing can I ask you a question.

me: sure whats up
them: I want to put on weight and get in better shape for baseball season can you show me good form on my curls?
me: I sure can, but let me ask you first why are you doing a curl? Do you use that motion in baseball? do you use that motion in life at all for that matter
them: stunned look on their face, what do you mean that ishow you get big right?
Me: Why dont you do pull ups?
them: Ohh I am not good at pullups I can get like 8 then 6 then 4 and thats it.
Me: so why would you not work on that, do get better?
them: cause I am not good at it

I think you get the point, as this went on for several more minutes I recomended they check out CF.com and come to the Rack (affiliate I coach at ) for a free class.

It is really said that there are kids out there that have the desire to better themselves,but typically have no clue what tey should be doing.

Crossfit, needs to become part of Phys Ed in schools, it is simply amazing all I have learned about CF, and how I have even transferd it over to many other aspects of my life. For instance I am in the process of interviewing for a new career position and in my interviews I used a great deal of philosphies that I hav leared from CF.

Thanks you CF I am glad I found you just under 2 years ago! You rock!

Comment #147 - Posted by: keith mchugh at January 31, 2011 1:05 PM

i wrote the wrong time... 14:54

Comment #148 - Posted by: Nikee 17/ f/130/5'6" at January 31, 2011 1:06 PM

I wrote the wrong time... its supposed to be 14:54.

Comment #149 - Posted by: Nikee 17/ f/130/5'6" at January 31, 2011 1:07 PM

Newbie, third WOD so far. You don't know what kind of shape you're in until you do crossfit. I was in for a rude awakening.
21:53 as rx'd

I think rx'd means as recommended. Right?

Comment #150 - Posted by: Jeremy at January 31, 2011 1:15 PM

Switched to 205# deadlift half way through third round. It has taken me over a year to get this close to Rx'd weight.

22:35

M/43/202/6'

Comment #151 - Posted by: flyman at January 31, 2011 1:19 PM

rx'd means perscribed... what's recommended is that you scale it down to whatever weight suits you and the workout best.

Comment #152 - Posted by: Nikee 17/ f/130/5'6" at January 31, 2011 1:27 PM

13:52 as RX'ed.

Prolly coulda pushed it deeper into the redline on the runs but the DLs were all unbroken (except for a 20 second bit that I let my pal bang out his last 3 - we had 3 guys and 2 bars).

Cheers.

Comment #153 - Posted by: bdiggle at January 31, 2011 1:27 PM

subbed rowing for running....

17:15

Comment #154 - Posted by: Ken Mitchell at January 31, 2011 1:28 PM

@Jeremy (#147)

Yep. Rx = "prescription" so "as rx'ed" is "as prescribed"

Cheers.

Comment #155 - Posted by: bdiggle at January 31, 2011 1:31 PM

#149 & #151 Thanks, it makes sense now. I appreciate the helpfulness.

Comment #156 - Posted by: Jeremy at January 31, 2011 1:34 PM

As RX'd: 16:40

Comment #157 - Posted by: Tap 43/M/175 at January 31, 2011 1:38 PM

21 deadlifts at #225 is serious business. This is one I prefer not to run on a treadmill simply because my legs tend to feel like lead weights after the first set.

Comment #158 - Posted by: Tim at January 31, 2011 1:39 PM

F/33/155lbs

13:53 with 155lb deadlift and sub 500m row for 400m run.
Liked it!

Comment #159 - Posted by: Jessi CF Springfield at January 31, 2011 1:41 PM

As rx'd 12:46

Comment #160 - Posted by: Brent colson at January 31, 2011 1:52 PM

11:21 as Rx'd

* DL's unbroken

Comment #161 - Posted by: MarcusG 5'9" 165# at January 31, 2011 1:57 PM

As Rx'ed 14:04
45/185/5'9"
I hate running

Comment #162 - Posted by: Dan Wilcox at January 31, 2011 2:06 PM

F/40/5'4"/118
11:07
Deadlifts: 90lbs
400m run: 4 laps around full court gym

short warm-up: worked on double-unders. Still can only do one or two doubles at a time. :(

Comment #163 - Posted by: Heather Szabo at January 31, 2011 2:07 PM

15:28 as rx'd

Comment #164 - Posted by: J.R. at January 31, 2011 2:12 PM

m/29/5'11"/199

As Rx: 9:58

Comment #165 - Posted by: nathlete at January 31, 2011 2:14 PM

M/17/165/5'11"

As Rx'd 11:38

Comment #166 - Posted by: RYAN P at January 31, 2011 2:15 PM

M/23/180

As Rx'd:

10:17

So close to sub 10. Broke up the deads too much, next time gotta hold onto the bar longer.

Comment #167 - Posted by: Jordan D. at January 31, 2011 2:17 PM

M/23/70"/195#

As rx'd

16:18

Comment #168 - Posted by: Bill Gibson at January 31, 2011 2:18 PM

Scale 70 kg DL.
Shuttle runs 400 m = 22 laps.

Time: 14.53

Comment #169 - Posted by: JohanS at January 31, 2011 2:22 PM

As Rx'd: 22:17

155 DL
400m run

YAY for me. Not the time, CLEARLY, but this is the first time I've been able to do the full women's weight. I've decided to stop selling myself short and not necessarily worry about knocking out a killer time with less weight; rather pushing out the best time I can with the rx'd weight. No longer salsa die-yuf!!

Comment #170 - Posted by: danirox (f/28/5'9"/145) at January 31, 2011 2:23 PM

as rx'd

13:31

Comment #171 - Posted by: ferb44 193# at January 31, 2011 2:24 PM

*135# DLs
*15-12-9-6

14:57

Comment #172 - Posted by: Jason Hudson at January 31, 2011 2:34 PM

13:47 as rx'd

How important is locking out each dl?

Comment #173 - Posted by: timrecords 22/m/170#/6'1" at January 31, 2011 2:36 PM

135 lbs.- 18:02

Comment #174 - Posted by: thinlizzie at January 31, 2011 2:37 PM

As rx'd

13:42

Comment #175 - Posted by: JC (M/23/5'9"/175) at January 31, 2011 2:37 PM

m/39/76/210

500m rows

15:50

Comment #176 - Posted by: Chas at January 31, 2011 2:46 PM

41/m/185
as rx'd

11:15

Comment #177 - Posted by: JackM at January 31, 2011 2:52 PM

15:51 as Rx.

DL's sets done as 10-6-5, 6-6-6, 8-7, 6-6. Runs out the front door of the globo gym. Back feeling tight, tried to concentrate on form over speed.

Comment #178 - Posted by: Sheldon N (M/33/6'/183) at January 31, 2011 2:57 PM

100# dl
sprints on a track

11:05

Comment #179 - Posted by: Sarah (22/121/5'4") at January 31, 2011 3:03 PM

42:00 (approx)

This was my first CrossFit workout ever, and I LOVED every minute of it!! I had never before done deadlifting, which is why it took me so long. I kept getting the bar halfway up, then stalling out, and then bending over again and leaning way back to finally get it up. Next time I'll probably do better.

Also, I didn't puke, but I'm pretty sure I got golfer's elbow. Luckily my local apothecary has some paleo aspirin, so it's all good.

Comment #180 - Posted by: Todd Johnson at January 31, 2011 3:12 PM

12:48 Rx

Used the treadmill at 15 kph.

Ran in a 10K race yesterday. I've never been much of a runner. I run a couple times per week, but rarely farther than 5K. Sometimes when I'm feeling frisky I'll go 5 mi. So the 10K was a push, but I made it in 48:26. By the end my legs didn't want to turn around very enthusiastically, but all my other systems were a go, so I made my legs go, too.

[/test]


Comment #181 - Posted by: Grrrrreg (m/42/71"/190) at January 31, 2011 3:17 PM

m/18/182/5'11

as rx'd

10:50

whew, a bit cold outside here in virginia lol

Comment #182 - Posted by: Kevin A. at January 31, 2011 3:25 PM

135#
14:13

Comment #183 - Posted by: Marina (f/29/135/67") at January 31, 2011 3:28 PM

13:00 mins flat
Lockout on deadlifts 225 lbs
run/row/run/row 400 m's

Comment #184 - Posted by: KellyP at January 31, 2011 3:29 PM

8:03 with a treadmill. Wonder what it would have been outside

Comment #185 - Posted by: Eamon 30.m.5'8.165 at January 31, 2011 3:33 PM

As rx'd: 12:03

Comment #186 - Posted by: therozfather. 31/M/194 at January 31, 2011 3:34 PM

M/42/180

As rx'd:

15:58

That was more than a minute slower than it ought to have been due to a few people mulling over the chalky handprints on the treadmill and refusing to step out of the way.

More better faster

Comment #187 - Posted by: Marty at January 31, 2011 3:35 PM

RX'd 11:03
roads were icy, and had to stop at points due to snow piles not enough room for cars and humans to pass....running is so much better in warm weather!

Comment #188 - Posted by: judah M/36/200/5'10" at January 31, 2011 3:36 PM

11:18, ran around block (~300m), otherwise as rx'd
DLs unbroken, a couple rest breathes in up position

Comment #189 - Posted by: Ajax at January 31, 2011 3:38 PM

M/19/6'3/190

subbed 205 lb. for DL
pretty much dead. looking to get back into xfit.
hopefully back to rx'd soon- midterms are killing me.

Comment #190 - Posted by: lowryder at January 31, 2011 3:39 PM

m/35/165
205# DL's
12:20

Comment #191 - Posted by: J. Galt at January 31, 2011 3:41 PM

39M/5'10"/170#

W/U: 500m erg row (1:50, relaxed pace); DL, 5x5 at 135-155-175-195-215#.

As Rx: 14:02.

C/D: static stretch, lumbar and shoulders.

Controlled drop on DL (no bumpers). Runs on outside road course (25F, 18F wind chill, 44% humidity, wearing VFF).

Flew through DLs until the middle of R3, when my low back started tightening-up. My form must have been a bit lazy b/c I rarely experience that on fast paced DLs. Patches of ice on the road made the runs a bit slower. I should be able to shave a couple minutes off this the next time it comes up.

Comment #192 - Posted by: rjf (Since 07-20-07. WOD no. 969) at January 31, 2011 4:04 PM

9:45 (450m*4), good day:)

Comment #193 - Posted by: Oscar Isacsson at January 31, 2011 4:06 PM

17.20 as rxed

Comment #194 - Posted by: Kyle A. at January 31, 2011 4:10 PM


10:34 as rxed

Comment #195 - Posted by: Kevin McClellan at January 31, 2011 4:20 PM

M/36/6'1.5"/202

15:36 as rx'd

Comment #196 - Posted by: Keetron at January 31, 2011 4:24 PM

As Rx'ed

19:38

Comment #197 - Posted by: Quinn McCutchen M/41/150/5'10" at January 31, 2011 4:31 PM

19:30 as rx'd

Comment #198 - Posted by: Denny W. at January 31, 2011 4:34 PM

M/39/6'1"/178

Scaled to 185# DL

14:07 - felt great!

then practiced handstand pushup followed by Tabata handstand holds! Shoulders are shaking!

Comment #199 - Posted by: chad81 at January 31, 2011 4:35 PM

WOD #27 -- Finally back at it after a short hiatus. Nice to start back on a WOD I was actually able to do RX'ed.

225 lb Deadlift - 21, 18, 15, 12
400 meter run (actually five laps around a basketball court, a little more than 400m)

CF Warmup - 1 x 10
WOD Time - 20:07

M/42/5'11''/258

Comment #200 - Posted by: Pat Overton at January 31, 2011 4:36 PM

M/32/5'7"/150

scaled 205# DL

14:06

Comment #201 - Posted by: aermio at January 31, 2011 4:41 PM

ASRX on treadmill 9:38

Comment #202 - Posted by: GW at January 31, 2011 4:42 PM

11:09
subbed row 400

Comment #203 - Posted by: Adam m/27/6'1"/195 at January 31, 2011 4:44 PM

m/20/165/6'0

I have metal plates at home, so no bounce for me. Finished proudly at 15:50.

Comment #204 - Posted by: Brent at January 31, 2011 4:45 PM

rx'd

11.57

Comment #205 - Posted by: controlfreak at January 31, 2011 4:49 PM

Rx'd 10:03

Comment #206 - Posted by: DSides at January 31, 2011 4:57 PM

As rx'd: 14.48

Mohandas Karamachand Gandhi, one of the most influential figures in modern social and political activism, considered these traits to be the most spiritually perilous to humanity:

Wealth without Work, Pleasure without Conscience, Science without Humanity, Knowledge without Character, Politics without Principle, Commerce without Morality, Worship without Sacrifice.

Comment #207 - Posted by: Espinosa m/25/5'11"/165 at January 31, 2011 4:57 PM

As RX'd:

Aaron: 12:42
AW: 15:49

Comment #208 - Posted by: Aaron Acosta at January 31, 2011 5:06 PM

scaled down to 15, 12, 9 and 6 reps on the dead lifts.
13:38

Comment #209 - Posted by: Jason Crocker at January 31, 2011 5:16 PM

GymWOD WU: Jump rope singles, 20x pike SU, 90 sec DU's (100), 20 straddle SU's.
Benchx3:185-225-245-265

WOD, runs outside:

10:21 rx'd

High Pulls: 225 3x3

later,
b
runs were better today, maybe 5k yesterday helped?

Comment #210 - Posted by: brian p m/34/5'8-1/2"/169 at January 31, 2011 5:19 PM

15:40
Couldn't do deadlifts.
42-36-30-24 Push-ups

Comment #211 - Posted by: Linwood Wright at January 31, 2011 5:20 PM

As Rx'd 17:35

Comment #212 - Posted by: Alan at January 31, 2011 5:21 PM

15:12
155 DL

Comment #213 - Posted by: Annaminh 36/F/120/5'4" at January 31, 2011 5:24 PM

155# deadlifts (worked on lifting fast)

15:40

Comment #214 - Posted by: jeff reising m/39/6/200 at January 31, 2011 5:27 PM

35 yom 210 bwt

wod w/ sub
deads 225 x 21
500m row
deads 225 x 18
500m row
deads 225 x 15
500m row
deads 225 x 12
500 m row
time 13:57

Comment #215 - Posted by: brian t at January 31, 2011 5:39 PM

155# deadlifts

13:22

Comment #216 - Posted by: Jarv/m/33/6'0/168 at January 31, 2011 5:42 PM


20:43 as Rx'd.

certainly not the most impressive time, but for the first time i have a time that i'm not embarrassed about. and i had to run up a flight of stairs in between the running and the deadlifts.

Comment #217 - Posted by: shawn at January 31, 2011 5:45 PM

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dip, 3 HSPU per round
Deadlift 95lbs x 5-5 135lbs x 5-5 185lbs x 3-3 205lbs x 2-2 225lbs x 1-1
Jog 400M

As rx’d: 24:40
Foam roll after

Comment #218 - Posted by: Sesoku at January 31, 2011 5:48 PM

13:05

Subbed 450m Row

Comment #219 - Posted by: Craig-Always Forward CrossFit at January 31, 2011 5:53 PM

12:47, at work. Hammies still super sore from saturday, so scaled weight to 185.

Comment #220 - Posted by: ScottMacArthur at January 31, 2011 5:53 PM

f 29/5'7/124
135lb deadlift
17:29

m 29/6'1/186
as rxd
19:00

Comment #221 - Posted by: OFQ-MD at January 31, 2011 6:01 PM

What a great opportunity! Great experience, trainers, and facility. Anyone in the Seattle/Bellevue area should join up with Crossfit Bellevue.

Thanks to Spealler, Miranda, EC, Dan, and Jesse for all the great info and advice. What an awesome weekend.

To bad it's not in my budget to just follow you all around attending multiple certs! Haha.

Comment #222 - Posted by: Travis R. at January 31, 2011 6:29 PM

Great weekend at the Coaches Prep cert, came away totally motivated, my thanks to the trainers who did a terrific job and my new friends who had many helpful suggestions for improvements in my training and technique.

Comment #223 - Posted by: Charles at January 31, 2011 6:39 PM

M/32/71"/185

14:33. Felt a weekend of poor dietary choices tonight.

Comment #224 - Posted by: Hypr at January 31, 2011 6:46 PM

F/23/62"/135

21 deadlifts @80lbs
800 m run
18 deadlifts @80lbs
800 m run
15 deadlifts @80lbs
800 m run
12 deadlifts @80lbs
800 m run

22:25

Comment #225 - Posted by: Jana at January 31, 2011 6:51 PM

9:38 male Rx.
Good one, love the running!

Comment #226 - Posted by: Paytonious at January 31, 2011 7:08 PM

19:11

225 deadlift for 21 and 18
185 deadlift for 15 and 12

Comment #227 - Posted by: Kush-fit at January 31, 2011 7:09 PM

loved this one!
As Rx'd - 9:26

this next one looks tough tho!

Comment #228 - Posted by: cristobal at January 31, 2011 7:13 PM

Scaled to 185# DL

14:40

Vowed before the workout to let the bar rest on the ground between each DL. Gave that up real fast!

Comment #229 - Posted by: rb (M/33/5'8"/150) at January 31, 2011 7:14 PM

Done at Crossfit Renegade
DLs@135#
13:07

Comment #230 - Posted by: Nicky B (F/47/5'2"/118) at January 31, 2011 7:18 PM

M/50/6'3"/195

as rx'd
14:31

Comment #231 - Posted by: JimL at January 31, 2011 7:35 PM

14.18 subbed rows at globo

Comment #232 - Posted by: Rosie in Atl at January 31, 2011 7:38 PM

with a 550m run and the deadlifts as RX'd

17:29

Comment #233 - Posted by: Jonathan Dinh at January 31, 2011 7:39 PM

DLs@225#

Subbed Runs:
1 run on treadmill 2.0 incline, remaining sets were subbed by Concept2 (50m run to/from the rower + 350 on the rower)... Should have rowed and extra 100 based on how the 1 run felt.

16:06

Comment #234 - Posted by: Jacek at January 31, 2011 7:40 PM

14:29 as rx'd (down then up hill)

Comment #235 - Posted by: MoisesDelMar 27, 170# at January 31, 2011 7:41 PM

For time:
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run
225 pound Deadlift, 9 reps
400 meter Run
225 pound Deadlift, 6 reps
400 meter Run

11:52

Comment #236 - Posted by: Sinal M/31/5'9"/215 at January 31, 2011 8:08 PM

as rx'd

11:18

Comment #237 - Posted by: KyleN (M 27/6'3''/217) at January 31, 2011 8:15 PM

Crossfit salinas valley9 47 rx

Comment #238 - Posted by: kenny castro at January 31, 2011 8:16 PM

155lb
17:10

Comment #239 - Posted by: tim at January 31, 2011 8:17 PM

as rx'd

15:26 *on a treadmill that killed the time a lil

Comment #240 - Posted by: Castillo m/20/159 at January 31, 2011 8:21 PM

18:58 as RX'ed

Comment #241 - Posted by: Chad at January 31, 2011 8:24 PM

m/31/5'11"/215

185lb deadlift and 550m run (around my block)

17:57

205lb next time

Comment #242 - Posted by: clinton tracy at January 31, 2011 8:41 PM

As rx'd 13:40 Ran indoors around the truck bay.

Felt good but just saw tomorrows wod! Am looking forward to it. OUCH.

Wyatt(now 54) and in a fitness weight loss muscle gain chalange with the young guys at the hall.

Comment #243 - Posted by: wyatt52 at January 31, 2011 8:42 PM

19:04 RX'd
Run on treadmill. Cardio struggled on this one.

Comment #244 - Posted by: Blackout (M/34/5'9"/165) at January 31, 2011 9:04 PM

35/172

185# DL 21-18-15-12
400 meter run

15:23

Comment #245 - Posted by: mharris at January 31, 2011 9:08 PM

m/38/6/190
Sub'd double-unders for run due to -15 wind chill

15:30

Comment #246 - Posted by: Jeremy A. Olive at January 31, 2011 9:09 PM

M/39/210lbs/6'3"

225 lb DLs as Rx'd
25 DUs (nowhere to run)

9:05

Comment #247 - Posted by: Andrew at January 31, 2011 9:14 PM

11:34 as Rx'd

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

Comment #248 - Posted by: mark nash at January 31, 2011 9:55 PM

12:37 rx. Unbroken. Lazy runs.

Comment #249 - Posted by: hillmanb at January 31, 2011 9:59 PM

12:37 rx. Unbroken. Lazy runs.

Comment #250 - Posted by: hillmanb at January 31, 2011 10:00 PM

13:25 as rxd. M/52/5'8/170 could have pushed harder.next time.....

Comment #251 - Posted by: marco at January 31, 2011 10:10 PM

Rx 13:57.1st 21 unbroken. Broke the rest up.

Comment #252 - Posted by: hillmang at January 31, 2011 10:14 PM

as px'd after a 45 min. chest workout no excuses no b.s. great f'ing workout

15:15


m/33/5'8"/193

Comment #253 - Posted by: gid at January 31, 2011 10:27 PM

oh yeah, runs sucked and ripped the ass out of my shorts about 12 dl's into 1st round

Comment #254 - Posted by: gid at January 31, 2011 10:30 PM

RX: 9:57

m/26/6'1"/195

VBC Iraq. Camp Wolfe Crossfit.

Comment #255 - Posted by: Kyle Huss at January 31, 2011 10:38 PM

cfwu

runs on treadmill at 2%

12'47"

work out in vibram 5 fingers

Comment #256 - Posted by: Tim 34/5' 10/ 165 at February 1, 2011 12:42 AM

Me (100Kg) 13:26
Ellis (70Kg) 16:24
James (70Kg) 13:35

Comment #257 - Posted by: Optimistic Dan at February 1, 2011 2:05 AM

11:59 @ Rx'd

FOB Tarin Kowt Fire Dept Afghanistan

Comment #258 - Posted by: Andrew Foster m/25/5'10/190 at February 1, 2011 4:09 AM

15:17 as rx'd

Comment #259 - Posted by: Rusty M/30/185/5'11" at February 1, 2011 4:34 AM

12:29

Comment #260 - Posted by: Chris Haines at February 1, 2011 4:42 AM

17:19 (95lb DL) Recovering from back injury.

Comment #261 - Posted by: gb 43/m/71"/185# at February 1, 2011 5:01 AM

14:53

Comment #262 - Posted by: Repto M/40/5'11''/225 at February 1, 2011 5:27 AM

M/32/80kg/6'0"
I loved this WOD.
14:39 with 100kg and treadmill.

Comment #263 - Posted by: BTS at February 1, 2011 5:30 AM

17:58 (176lb DL and treadmill runs at 15kmph)

Comment #264 - Posted by: BenG M30/5'10"/194 at February 1, 2011 5:45 AM

I thought the Level 1 cert in Golden CO was awsome! I am very stoked I passed my test and even more stoked to share my new knowledge with others! The trainers did an amazing job, and without a doubt lead by example! Semper Fi!

Comment #265 - Posted by: Chris Dogg at February 1, 2011 6:08 AM

M/30/174/5'10"

as rx'd

14:05

Comment #266 - Posted by: Mark at February 1, 2011 6:33 AM

M/17/205/5'10"
As RX'd
12:07

Comment #267 - Posted by: Phil Cress at February 1, 2011 6:41 AM


M/39/185-5-10

Nice job Team,
21-18-15-12 DL at 225/155 (LT Abi wt)
Run 400m after each DL.

Since there was lots of clucking from LT Abi, LT Corbin and I agreed that
the transition in and out of the building added upto increase the outdoor
runner's times, say 5 sec each rnd x 7 transitions = 35s. "How did you beat
me if I never put the WT down and you did?" He had a good point. My honest
answer was, the time to get in and out of the building added extra distance
to his run and cost more time.

Final results were:
LT Abi 12:42, tied the ladies time on the web page, so great job!
LT Corbin: 11:25. DL were strong there.
CDR A: 11:23
And the winner was Col with 11:07.

My Splits were:
49s, 2:00 run,
58s, 1.54 run
58s, 2.02 run
56s, 1.43 run
Avg HR = 77%, pk 82%, cal 238,
HR Recovery =180-138=42

Yep that sucked but it was good to see a tight grouping and folks competing
well.
Nice job.

Comment #268 - Posted by: Matt A at February 1, 2011 7:21 AM

Scaled w/190# DL
Treadmill w/1.5 deg
20:45

Comment #269 - Posted by: chavez at February 1, 2011 7:31 AM

Still recovering from CF Cert this weekend. Scaled to 135 dl, which quickly turned to sumo because of lower back pain.

20:53

Semper Fi!

Comment #270 - Posted by: Chris Dogg at February 1, 2011 7:37 AM

12:51 as rx'd.

road work tonight.

Comment #271 - Posted by: thesomnambulant at February 1, 2011 8:55 AM

Jeff @ 2.0
9:37

Comment #272 - Posted by: Jeff & Charity @ CF Snohomish at February 1, 2011 8:59 AM

getting over a cold and still getting used this altitude... day behind due to Level 1 cert this weekend

13:02 w/185#

m/25/6'1"/170

Comment #273 - Posted by: RyanS at February 1, 2011 10:13 AM

Subbed 215lbs and 400m row
17:14

Comment #274 - Posted by: Dryw m/32/175 at February 1, 2011 10:13 AM

16:39, as Rx'ed.

Comment #275 - Posted by: Kevin C. (M/51/5'11"/172) at February 1, 2011 10:14 AM

Scaled:

15,12,9,6
120# Deadlifts

13:39

Can go heavier next time.

Comment #276 - Posted by: liv4tris at February 1, 2011 10:51 AM

As Rx'd - 15:46. Great workout. Running after DLs is comical to watch, I'm sure.

Comment #277 - Posted by: Michael m/48/5'9"/175/MI Survivor at February 1, 2011 11:06 AM

13:59 on treadmill that was in another room from barbell

Comment #278 - Posted by: leibc2 (M/28/5'9"/165) at February 1, 2011 11:18 AM

11:04

Scaled
DL weight225 for(11-9-7-5)
400m Run on Treadmill

Comment #279 - Posted by: JLC at February 1, 2011 11:52 AM

16:22 scaled to 185.
Did 21/15/9 box jumps and pullups as warm up...too much?

Comment #280 - Posted by: bird 45 yo M 5'9" 173 Level 1 cert at February 1, 2011 11:55 AM

Thank you bingo for all of your wonderfully informative posts this month! I will continue to look forward to your Sunday musings!

Comment #281 - Posted by: Sarah (22/121/5'4") at February 1, 2011 12:41 PM

13:08 as rxd

Comment #282 - Posted by: Ronnie Oswald at February 1, 2011 12:56 PM

On the treadmill:

16:20

Comment #283 - Posted by: tjo 43/185 at February 1, 2011 1:17 PM

M/32/6'1"/190

95# deadlifts, treadmill, added 6 kipping pullups at end of rounds. approx 30 mins

Comment #284 - Posted by: JQuick at February 1, 2011 1:23 PM

27/m/5'11"/180
As rx'd
15:56

DL struggling
Runs around downstairs

Comment #285 - Posted by: justaman - liberty, sc at February 1, 2011 1:28 PM

Sta 3
205#
approx 400m it might be a little short
13:57

Comment #286 - Posted by: SAJ m/32/180 at February 1, 2011 1:32 PM

34/m/5'9"175
As rx'd
21:43

Very tough for me all around...have to start somewhere.

Comment #287 - Posted by: Dusty at February 1, 2011 2:05 PM

155 pounds, 13:54

Comment #288 - Posted by: russa at February 1, 2011 2:36 PM

20:46 with 2 notes.
1. 185lb DL - 225 is a no problem DL for me, but, man, 21 of them looked like too much.
2. My globo has 3 flights of stairs between DL area and treadmill, so I had to cover that what, 7 times? And then get the treadmill up to speed. All runs at 10mph with emphasis in early rounds on keeping a 96-98 stroke pace on the new metronome.

Comment #289 - Posted by: mr. blue at February 1, 2011 2:42 PM

M/23/5'11"/165

17:27 with 205lbs

Comment #290 - Posted by: Justin P at February 1, 2011 2:44 PM

M/34/5'4"/142lbs
As RX'd
15:26

Comment #291 - Posted by: Matthew Burritt at February 1, 2011 3:41 PM

M/23/170#/6'

Almost did the whole thing as Rx'd, but had to drop the weight down to 185# for the last set. Time- 39:40

Comment #292 - Posted by: Daniel B at February 1, 2011 3:45 PM

as rx'd
12:37
m/36/224

Comment #293 - Posted by: Toby D at February 1, 2011 3:50 PM

Rx'd
13:22
30 degrees in the garage box.

Comment #294 - Posted by: Brandon375 at February 1, 2011 4:22 PM

M/22/200lb/6'2"
As rx'd
16:16

Comment #295 - Posted by: Hunner, UAF at February 1, 2011 4:37 PM

21-18-15-12 Rounds
115# Cleans
500 M Rowing
19:13
Good Workout
then
50 Weighted Sits

Comment #296 - Posted by: dyagg at February 1, 2011 4:58 PM

m/45/67/168

RX - 14:53

Comment #297 - Posted by: Steve - CF Ocean City at February 1, 2011 5:01 PM

Subbed 400m run for 400m row.

13:39

Comment #298 - Posted by: Jack at February 1, 2011 7:44 PM

11:09 rx

runs were on treadmill because it was -8 outside

Comment #299 - Posted by: Raph at February 1, 2011 7:46 PM

11:41 Rx'd

Comment #300 - Posted by: Ross Hanson at February 1, 2011 7:50 PM

as Rx'd

16:59

Lost grip halfway through set 3, first two sets unbroken, slowed a lot in rounds 3 and 4.... felt some serious "Pump" in my back today, needed a 30 minute cool down stretch and then finished with 1000m swim to fully relax the posterior chain. Great WOD.

Comment #301 - Posted by: Daane M/21/5'10"/170 at February 1, 2011 8:28 PM

13:08

Comment #302 - Posted by: Xman at February 1, 2011 8:56 PM


Scaled deadlift,165lb
Running done on a treadmil

15:20

Comment #303 - Posted by: do1 32/5'11"/165 at February 1, 2011 9:38 PM

88kg

16:40

Comment #304 - Posted by: Jack - Hitchin UK at February 2, 2011 10:56 AM

As rxd, treadmill @ work
11:37

Comment #305 - Posted by: Mad Max at February 2, 2011 12:12 PM

m/42/165/5'9"

As rx'd:

19:47

Comment #306 - Posted by: Richie D. at February 2, 2011 2:48 PM

For time:
185 pound Deadlift, 21 reps
400 meter Run
185 pound Deadlift, 18 reps
400 meter Run
185 pound Deadlift, 15 reps
400 meter Run
185 pound Deadlift, 12 reps
400 meter Run

Head rushes after each set of dead lifts, not impressed!

18:43

Comment #307 - Posted by: coyo at February 2, 2011 2:49 PM

For time:
185 pound Deadlift, 21 reps
400 meter Run
185 pound Deadlift, 18 reps
400 meter Run
185 pound Deadlift, 15 reps
400 meter Run
185 pound Deadlift, 12 reps
400 meter Run

Head rushes after each set of dead lifts, not impressed!

18:43

Comment #308 - Posted by: coyo at February 2, 2011 2:52 PM

We did this in our box yesterday. I went RX and time was 12:40. I really enjoyed this WOD! It was tough!!

Comment #309 - Posted by: Crystal McCullough at February 2, 2011 3:18 PM

11:58

145lb deadlift
40 double-unders

Comment #310 - Posted by: James at February 2, 2011 3:45 PM

11:58

145lb deadlift
40 double-unders

Comment #311 - Posted by: James at February 2, 2011 3:46 PM

M/33/6'3"/200

12 - something... it didn't post the first time I put it up here.

Comment #312 - Posted by: Ben S at February 2, 2011 3:50 PM

31 yom, 190 lbs


17:58 as rx'd

Comment #313 - Posted by: Jeff Weltmer at February 2, 2011 4:20 PM

M/34/142lbs/5'5"

As rx'd
14:20

Comment #314 - Posted by: Brandon Burritt at February 2, 2011 4:40 PM

18:00 for 135lb dl, .36 mi. 16x abmat after.

m/54/178

Comment #315 - Posted by: kevin o at February 2, 2011 5:00 PM

38:15

Comment #316 - Posted by: Bawdymonkey at February 2, 2011 6:30 PM

Rx'd

13:24

Comment #317 - Posted by: amped 36/M/195/6' at February 3, 2011 4:59 AM

20:10

Comment #318 - Posted by: Trey Harvey at February 3, 2011 6:34 AM

Scaled to 150# DL (all the weight I have)
21-18-15-12 DL
400m run between on treadmill at 1% incline.

14:01

m/45/6'4/185

Comment #319 - Posted by: knodes at February 3, 2011 7:09 AM

M/ 37/ 132 lbs/ 5'-6"
I modified this WOD because I have a hard time doing heavy wight type moves and also occupying the treadmill at my gym.
I did: 225 D.L. and HSPUs I did DL for speed all unbroken
10 DL + 10 HSPU
8 DL + 8 HSPU
6 DL + 6 HSPU
6 DL + 6 HSPU
for 30 and 30 total reps done FAST.
I did a bunch of sets of power cleans with sets of 10 of
75 lbs, 95 lbs, 115 lbs, and 135 lbs.
I did a lot of DUs and at the end I did the
Anne WOD with 50, 40, 30, 20, 10 of DU and situps for a burn. (did Anne in about 5:30 with a bunch of messed up DUs)
I got into a fender bender and it was really late when I finally got home and wanted to squeeze in a workout.. I thought that at least that would be one good thing since I missed kissing my kids goodnight and wasted a ton of time since this jerk got hit and then veered into me. I was at no fault, but I'm still going to have to go through the annoyance and wasted time of getting my car fixed, which although it won't cost me any money it will cost me a lot of my free time... that counts too in my book.
Anyhoo, a bad day done and that's that.

Comment #320 - Posted by: Anton at February 3, 2011 9:33 AM

As Rx'd. 19:05

Haysoos marimba my legs hurt!

Comment #321 - Posted by: Tim_48_5-11_195 at February 3, 2011 10:40 AM

225 pound Deadlift, 21 reps
3/4 mile stationary bike
225 pound Deadlift, 18 reps
3/4 mile stationary bike
225 pound Deadlift, 15 reps
3/4 mile stationary bike
225 pound Deadlift, 12 reps
3/4 mile stationary bike

12:30

Good workout, but time really depends on the quality of your location. I had to use a bike (can't run yet because of ankle surgery) that was really far from my weights, and at one point someone took my bike and another guy started racking my weights! Suppose that's what I get for using my company's gym...

M/26/5'11''/200

Comment #322 - Posted by: Kent at February 3, 2011 11:06 AM

m/42/5'7/150

As Rx'd

24:20

Yuck.

Comment #323 - Posted by: texinma at February 3, 2011 2:08 PM

Completed this workout on Wednesday 2/2/11 after work. I modified it to deadlifts at 155 lbs. and ran .25 miles on the treadmill.

Finished in 21:04.

Splits were 5:51, 5:16, 4:59, and 4:57.
The last set of deadlifts were unbroken and I felt a weird tingling/burning/painful sensation in the right side of my right knee on the 3rd set of deadlifts.

Comment #324 - Posted by: RJB7 at February 3, 2011 2:21 PM

M/33/183/6'
185lb Deads 21-18-15-12
400m run
13:48.
20 degrees. Snow + ice pack.

Comment #325 - Posted by: Montana03 at February 3, 2011 2:22 PM

M/51/153/1-1-06
155lb. BW DL

14:57

Comment #326 - Posted by: bingo at February 3, 2011 2:43 PM

As rx'd: 11.38

Comment #327 - Posted by: M. Honcho M/32/5'10"/180 at February 3, 2011 4:16 PM

as rx'd 17:11

Comment #328 - Posted by: Jeff Gebbie at February 3, 2011 5:49 PM

17:31 at globo gym

Comment #329 - Posted by: JC at February 3, 2011 6:37 PM

F/27/5'1"/110#

15:15 with 135# DLs

Comment #330 - Posted by: Marie in 29 at February 3, 2011 10:30 PM

27/m/5'8"/150

12:19 as Rx'd except that we had to ascend 2 flights of stairs at the beginning of the run every time. Yuck

Comment #331 - Posted by: Matt Laney at February 4, 2011 4:38 AM

45# DL 21/18/15/12
400 M row between each set

16:10

Comment #332 - Posted by: Margaret C at February 4, 2011 7:32 AM

m/32/5'8"/170lb

as rx'd, very sucky time, most likely due to the 6" of snow on the sidewalks during run

16:31

Comment #333 - Posted by: Adam Hamm at February 4, 2011 8:24 AM

scaled 155dl

13:17

Comment #334 - Posted by: Adam W m/41/5'7"/181 at February 4, 2011 9:46 AM

As Rx'd.
18:35


"Mrs. Miyagi"
Scaled to 155# DL. Rest as Rx'd.
13:56

Comment #335 - Posted by: Miyagi m/30/168.2# at February 4, 2011 2:02 PM

Scaled #205 DL; Treadmill runs 1% 18:23

Comment #336 - Posted by: GU997 M/41/185/5'10" at February 4, 2011 2:49 PM

As rx'd: 12:27
All sets of deadlift unbroken:) and run downhill and uphill for the 400m(uphill run+deadlift= horrible)

Comment #337 - Posted by: J-F/20/5'9/160 at February 4, 2011 3:55 PM

sub 205 deadlift
18:10

Comment #338 - Posted by: Dexter 18/6'0"/145 at February 4, 2011 9:27 PM

As rx'd

16:12

Comment #339 - Posted by: al deezy at February 5, 2011 6:45 AM

Adam-21/6'2"/175
9:40 (as rx'd)

Lauren-36/5'3"/135
10:41 (as rx'd)

Comment #340 - Posted by: Lauren at February 5, 2011 10:02 AM

m/45/5'10/192

as rx'd
15:03

Comment #341 - Posted by: sking at February 5, 2011 11:00 AM

could only do 90kg on the weights, and even then did not finish all the reps. Ran on the threadmill at 16,5 to 17 km/h

Comment #342 - Posted by: sindre at February 5, 2011 2:54 PM

19:24
135 x 21
185 x 18
225 x 15
225 x 12

Comment #343 - Posted by: greg 39/6'3"/214 at February 5, 2011 4:24 PM

19:24
135 x 21
185 x 18
225 x 15
225 x 12

Comment #344 - Posted by: greg 39/6'3"/214 at February 5, 2011 4:24 PM

Warm-up
5/3/1 deadlift (385 max)
scaled to 195 (1/2 of max)
Time = 14:26

Comment #345 - Posted by: Casey at February 5, 2011 9:03 PM

10:40 RX'd

Comment #346 - Posted by: D. Swan at February 6, 2011 10:27 AM

02/06/2011:

Sub'd 2 min on mach for run:

14:25

CG/ laboring

Comment #347 - Posted by: tommykrackcorn at February 6, 2011 12:32 PM

2/6..16:00..159/179
Only completed first two rds sub 185#DL's @ 200m runs. I've got a long way to go.

Comment #348 - Posted by: Mike Scott M/44/5'10"/210 at February 6, 2011 2:36 PM

m/37/5'9/182
CFWU-3. From home. Pushups instead of dips. Superman. Dot drill.
11:53
DL unbroken. Slight pauses last couple reps of last 3 rounds. Decent job on runs. Could & need to go faster.

Comment #349 - Posted by: jrm at February 6, 2011 2:39 PM

12:48

The Porch

For time:
100kg Deadlift, 15 reps
400 meter Run
100kg Deadlift, 12 reps
400 meter Run
100kg Deadlift, 9 reps
400 meter Run
100kg Deadlift, 6 reps
400 meter Run

Comment #350 - Posted by: JT at February 6, 2011 4:47 PM

DL were Rx'd.

Couldn't run so I sub'd 50 squats for the 21 and 15 sets and then 18 pullups and 12 pullups.

24:35

Comment #351 - Posted by: Erik 29/M/76.5"/200 at February 6, 2011 5:20 PM

M/28/75kg

as rx`d

11:13

Comment #352 - Posted by: haavardm at February 7, 2011 2:09 AM

14:12 with 500m runs.

Comment #353 - Posted by: Edwin 28/M/68"/170 at February 7, 2011 7:28 AM

135lb deadlift, 15 reps
400 m run
135lb deadlift, 12 reps
400 m run
135lb deadlift, 9 reps
400 m run
135lb deadlift, 6 reps
400 m run

14:14

Had to lay on the floor for a bit after that one.

Comment #354 - Posted by: Henry M/6'4/200lb/24years at February 7, 2011 12:36 PM

Modified WOD:
21 225# DL, 550meter Run
18 225# DL, 550meter Run
15 225# DL, 550meter Run
12 225# DL, 550meter Run

22:24 min

Comment #355 - Posted by: CER - M/36/205/6' at February 7, 2011 3:32 PM

Miami Dade Fire Rescue!!!!
37y 205lb 6ft m- 20:00-pr!
I'm getting there! Lol!

Comment #356 - Posted by: Chris Gordillo at February 7, 2011 4:18 PM

15:46

Comment #357 - Posted by: MikeyPaul/29/5.8/170 at February 7, 2011 6:07 PM

18 225#
400m run
15 225#
400m run
12 225#
400m run
9 225#
400m run
18:01

Comment #358 - Posted by: matthew lee at February 8, 2011 6:05 AM

roughly 18 min

Comment #359 - Posted by: lucien at February 8, 2011 8:25 AM

M/24/160

Sub'd 185lb DLs and 200m run

6:45

Comment #360 - Posted by: Yessuh at February 8, 2011 6:51 PM

18:47

Comment #361 - Posted by: Manchild at February 9, 2011 4:17 AM

M/30/220

11:00 Rx'd

Comment #362 - Posted by: Brandon at February 9, 2011 6:46 AM

scaled to 185#

22:54

wow. lower back is on fire.

Comment #363 - Posted by: illis m/30/170/5'10 at February 9, 2011 8:31 AM

35/ 197

Subbed 400 m row. 15:56 low back tight and burning!

Comment #364 - Posted by: kgw at February 9, 2011 11:34 AM

did this earlier today:
7Min amrap:
7 1Arm DB DL (7reps each arm) at 110lbs DB
7 Situps
7 Box Jumps at 30ish inches

4rounds+7DL each arm+7Situps

rest 5min

7min amrap:
7 Hang Power Cleans @ 135lbs
7 Bend over rows @ 2x50lbs DB
7 L-Pullups

4 Rounds+ 7Hang Power Cleans.


then later in the day did:

this WOD as rxd on treadmill:
in 13:34

m/27/185/177cm

Comment #365 - Posted by: AJ at February 9, 2011 8:00 PM

BrandX Scaled - Pups

CFWU x3

For Time:
115lb Deads - 15 Reps
300m Run
115lb Deads - 12 Reps
300M Run
115lb Deads - 9 Reps
300M Run
115lb Deads - 6 Reps
300M Run

12:30

Comment #366 - Posted by: BigCurly13 at February 10, 2011 9:49 AM

WU
Scaled reps to 2/3 of rx'd. After being out sick.
13:42
M/50/196#/72"

Comment #367 - Posted by: RB at February 10, 2011 5:43 PM

as rxd

17:06

...grip surprisingly ok, broken sets of course.

Comment #368 - Posted by: schinizel/32/m/150ish/5'8 at February 10, 2011 8:59 PM

35/ 198

15:56 400m row

Comment #369 - Posted by: kgw at February 12, 2011 8:40 AM

20:59 as rx'd

Comment #370 - Posted by: Chris R m/33/6-1/185 at February 12, 2011 10:15 AM

as rx'd

15:45

Comment #371 - Posted by: marty c m/48/6'/240 at February 14, 2011 7:33 AM

m/178cm/87kg/35y
sub 50 DU for 400 m run
21:50

Comment #372 - Posted by: gepeto at February 16, 2011 12:38 PM

11:02 as rx'd

Comment #373 - Posted by: Mike DeAses 33/6'/215 at February 16, 2011 4:17 PM

11:02 as rx'd

Comment #374 - Posted by: Mike DeAses 33/6'/215 at February 16, 2011 4:20 PM

11:02 as rx'd

Comment #375 - Posted by: Mike DeAses 33/6'/215 at February 16, 2011 4:22 PM

CFWU x 3

#185 on DLs

18:55

Comment #376 - Posted by: F15E_WSO/M/48/180 at February 17, 2011 12:48 PM

50/m/190

16:14 as rx'd

Comment #377 - Posted by: denob at February 17, 2011 9:12 PM

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

Warm Up: Greg A's Warm Up

WOD: 34:34

225lb Dead Lifts: 18,16,14,12 reps

400 meter runs: subbed 1000 meter rows right around 4:00 minutes a row.

Have Fun, Train hard,

Billy

Comment #378 - Posted by: Crossfit Billy - Olympic Crossfit at February 20, 2011 11:25 AM

scaled to 185lbs - working on rebuilding strength

13:17

Comment #379 - Posted by: Jon-David at February 21, 2011 7:27 AM

19:21

98k (96%)dl x 21,18,15,12

430m + treadmill runs @ 3% (13kph - 15kph)

lost time getting m/c upto speed. better this way though than leaving it running as its easier to mark distance.

dls broken (usually 5s) but felt good at that weight.

Comment #380 - Posted by: zenoperegrinus at February 22, 2011 1:25 AM

22:00
M/198/6'3"/41

Comment #381 - Posted by: collard at February 23, 2011 9:12 PM

as rx'd: 11:48

Comment #382 - Posted by: MoGreene at February 26, 2011 12:37 PM

Rx'ed 12.06. Had a few parts of the 400s where it sure felt like I was doing POSE, and that feels very, very good.

Comment #383 - Posted by: Apolloswabbie 72.5 209 46yoa at March 7, 2011 4:50 PM

11:28

Comment #384 - Posted by: bookworm at March 21, 2011 10:29 AM

CFWUx3
16:20

Comment #385 - Posted by: Doug at March 28, 2011 4:54 PM

CFWUx2
BWU
WOD: DLs/400m runs as rx'd; 17:51

Comment #386 - Posted by: Seth (M,32,6'3",215) at April 27, 2011 4:44 AM

185 ib. deadlifts
ran on treadmill
15.04

Comment #387 - Posted by: spatterson at May 21, 2011 5:09 PM

75kg on the DLs. Subbed 500m row for running

tt: 18:28

Comment #388 - Posted by: Darius 22yrs/75kg/173cm at July 7, 2011 3:40 AM

70kg DL
17:20

Comment #389 - Posted by: Byung Chan Lee at July 19, 2011 11:10 PM

315lb DLs. Run's on treadmill. Added an extra round of 9 DL w/ 400m run. 23:00

Comment #390 - Posted by: Mike at December 7, 2013 5:07 PM

Deadlift 80kg (176lbs) Antonio 17'18" Roby 15'45" from italy

Comment #391 - Posted by: Antonio at September 9, 2014 1:53 PM

225 DL
sub 50 Double unders for run

I did the set of 21 in two sets but had to progressively break each round of DL up into more sets of fewer reps. By the set of 15 I was doing 3 at a time. I was only resting 10-15 seconds in between, but should I lower the weight and go for a faster time? This is one of the issues I have with crossfit. The weight should be listed as a percentage of your max, so the workout can be personalized and each crossfitter gets the same type of workout. If, like me, one has to break up the sets, it becomes a strength building exercise. If one can bang out each set quickly, it is then more of a conditioning workout. I understand each person can scale to get whatever they want out of the workout, but Crossfit should be clear as to what the goal of each workout is so one can scale appropriately. Using a percentage of a max can accomplish this.....just my 2 cents. Loved the workout though

Comment #392 - Posted by: Justin Dhyani at September 11, 2014 8:54 AM
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