March 9, 2011

Wednesday 110309

Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps

Rob Orlando 19 rounds + 3 bench, Jeremy Thiel 16 rounds + 3 bench, Kristan Clever 15 rounds + 2 bench (125lb bench, 155lb squat), Jake Cutting 14 rounds + 3 squat, Russell Berger 13 rounds, Nick Lobotsky 10 rounds + 3 bench.
Post rounds completed to comments.

LalanneRainyCompetition_th.jpg

Enlarge image

Rob Estrella, Courage Games 2011.


The CrossFit Games Open website is now live!


"Celebrating Jack Lalanne" with Chris and Maribel LaLanne, CrossFit Journal preview video [wmv] [mov]


"Butterfly Pull-up Technique with Chris Spealler and Christy Phillips - video [wmv] [mov]


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


"A Power to Persuade" by Virginia Postrel, The Weekly Standard.

Posted by lauren at March 9, 2011 5:00 PM
Comments

Very cool strength WOD.

Comment #1 - Posted by: Eric - CFNC at March 8, 2011 5:02 PM

Correct me if I'm wrong but in the last few months I've felt like the CF community seems a little obsessed with Fran. I feel like it's the workout that a lot of people compare each other too. Not like it's a bad thing but does anyone else feel this way?

Comment #2 - Posted by: Law at March 8, 2011 5:04 PM

this will be the most popular main site WOD of the month.

Comment #3 - Posted by: nick in sydney at March 8, 2011 5:09 PM

I like how Rob O did so many rounds that he needed to have a pad to remember them all. I would only need one hand to count my rounds on this one as RX'd.

Comment #4 - Posted by: pat malafronte at March 8, 2011 5:09 PM

#2 Law - I agree with you. I also think it sucks because I am disproportionately bad at the really short metcons with pressing movements (i.e. Fran) when compared to the more medium length ones with pulling movements (i.e Helen). But heck, that's why we CrossFit, right? To increase capacity across modal and time domains?

Comment #5 - Posted by: PVB at March 8, 2011 5:13 PM

Is it me, or did NONE of Rob Orlando's squats actually break parallel? I mean, there's no doubt he's a beast... but if we're going to judge full depth for the Open, won't we want our superstars to live up to that? It could also be camera placement, since the bumpers cover up his hip crease at points... but even the first set of 3 looked to be short to me on all reps.

Am I crazy?

Comment #6 - Posted by: dom at March 8, 2011 5:14 PM

The vid on butterfly pullups made me think of kipping PU's in general. I get the explosiveness of kips, though as an army vet only strict dead-hang PU's were allowed in unit level PT, and forget even thinking about those in jump school. So consequently I usually don't do kips but I'm working on using them more. I find it a bit laughable to see vids of "trainers" trying to exemplify kips and not getting their chin above the plane of the bar, especially after a few reps. It seems like one should break down their kips into shorter sets in order to get up higher on the bar as opposed to doing long sets of substandard pulls. I don't see the point of that. Just my 2 cents...

Comment #7 - Posted by: BobC at March 8, 2011 5:14 PM

wow Rob O has lost alot of weight.

Comment #8 - Posted by: trent at March 8, 2011 5:17 PM

Just three reps?

Comment #9 - Posted by: Jeremy Drenning at March 8, 2011 5:23 PM

@BobC
I've had the same thoughts on both types of pullups (strict and kipping). But at the end of the day I wonder how high, how many, or how fast I could negotiate walls/vertical obstacles using only my arms/lats.

Comment #10 - Posted by: stratwood at March 8, 2011 5:24 PM

if i can do this as rx'ed but i cant do it unbroken (185lb is my 1rm last i tried), then should i scale it down for intensity? or keep the weight and push through it for str gains?

been doing cf for about a month and i love it. however strength is my biggest weakness and i need to work on it the most.

Comment #11 - Posted by: alex at March 8, 2011 5:28 PM

Great W.O.D. PullUps will be judged harder than ever this year now that the OPEN has come into play....there has always been a grey area in my opinion.

Comment #12 - Posted by: JD at March 8, 2011 5:29 PM

Scale it to 155

Comment #13 - Posted by: JD at March 8, 2011 5:30 PM

i always thought pullups were chinups with the opposite grip, that being the case if your chin doesn't go over the height of the top of the bar it doesn;t qualify as anything but swinging around, i keep hearing all this talk about being strict on movement standards but rarely do threse talks about standards show up on many vids

Comment #14 - Posted by: scotte at March 8, 2011 5:30 PM

Alex, definitely scale it if you can only do 1 rep of 185 bench.

Comment #15 - Posted by: Eric - CFNC at March 8, 2011 5:32 PM

Amazing that Russ Berger can do that at a bodyweight of 145#.

Comment #16 - Posted by: Latham M/30/200 at March 8, 2011 5:34 PM

Rob Orlando= Beast= 2011 Crossfit Games Champ
and pullups should be in my book chin breaking both vertical and horizontal plain of the bar, but most people just break the horizontal plain not the vertical

Comment #17 - Posted by: Owen Sheppard at March 8, 2011 5:36 PM

I saw nothing wrong with that pullup video in regards to chin above the bar. Did she get her chin above the bar on every rep? No. Was she in the middle of competition or a WOD? No. She was learning a technique that, in the context of the video, appeared to be new to her. Think back to when you were learning to pull up for the first time, whether it be your first dead hang, standard kip, or butterfly. Did you make your chin above the bar on every attempt? I'd say it's likely not. And my guess is that your trainer wasn't standing their criticizing you for not getting your chin above on every rep. The most important part of the learning process in any facet of life is failure. It's failure and learning from that failure that pushes each of us to a higher level.

Comment #18 - Posted by: Nature Boy at March 8, 2011 6:05 PM

#4, LOL was thinking the same. Rob O is an animal. 95 squats at 225? Holy Sh*t!!!!

Comment #19 - Posted by: jimmy at March 8, 2011 6:08 PM

@BobC and stratwood,
I used to wonder about the viability of the kip as well. I was never a great pull up guy to begin with, but not weak at it either. Watched an old vid on the kipping pull up and how it explained that it would help your dead hang pull up, but not vice versa. I was skeptical off the start, but after deciding to give it a try for a few months I noticed a big difference in my dead hang pull ups. Before it was work to get my chin over the bar with a dead hang, now chest to bar dead hangs are no problem. They are part of my warm up now. Don't know if this will help you at all, just what I have experienced - and I don't belong to a box, I work out at home and the firehall.

Comment #20 - Posted by: Troy at March 8, 2011 6:20 PM

Hey all,
I was wondering how you would specifically scale this workout.
I'm 16 and only 140 pounds so I have a clear disadvantage compared to a 200 pound twenty five year old. So, basically, what are my numbers and how should I do scale for future weight-specific workouts?
Thanks so much!

Comment #21 - Posted by: Aaron at March 8, 2011 6:25 PM

Stratwood,

Explain to me how you kip over a wall.

Comment #22 - Posted by: Scott at March 8, 2011 6:34 PM

Hey Aaron, you need to find what weight works for you in this style of workout. Don't make it too easy so that you are flying through without any effort, but not too heavy that you are doing singles all the way through. Tough for anyone who has no idea what you are capable of lifting to tell you what to scale to. Again, start with something manageable, forces you to work but allows you to push through. Hope that helps!

Comment #23 - Posted by: Troy at March 8, 2011 6:35 PM

I don't really understand why people are complaining about form/range of motion in this video. Chris is very obviously giving someone who is newer to the butterfly kip tips on how to do it correctly. She is learning, of course she isn't going to do it perfectly every time. I think this video is helpful as he is pointing out things to the woman in the video that I see myself doing. Use it as a training tool, as it was obviously intended.

Comment #24 - Posted by: Kerry at March 8, 2011 6:35 PM

great ill try my best thanks

Comment #25 - Posted by: Aaron at March 8, 2011 6:36 PM

Echoing, #16, does anyone have any suggestions for how to do the bench press if I have no spotter? Just scale down? if so, how do you know how much, so that to balance safety and difficulty?

THNX

Comment #26 - Posted by: Oded at March 8, 2011 6:37 PM

hey crossfitters! im new to this whole program and i got a question for anyone who can give me an answer i was just wondering if people do this program year around or takes breaks every few weeks or months to avoid plateauing??

Comment #27 - Posted by: marcus brenden at March 8, 2011 6:43 PM

Complete as many rounds as possible in 12 minutes of:
90 pound Press, 3 reps
155 pound Back squat, 5 reps
7 rounds+3 press

I don't have the equipment to squat and bench at the same time.

Comment #28 - Posted by: slowweak at March 8, 2011 6:46 PM

Interesting... if you look at Rob's back squat video from Feb 25, he goes way deeper with 400+ pounds than he does here with 225. Things change with speed, I guess.

Comment #29 - Posted by: Cooper Creagan at March 8, 2011 7:04 PM

Is it supposed to be 'viginia'? I thought it would be 'viRginia'. Just thought I'd help with the typo.

Comment #30 - Posted by: Adam from Japan at March 8, 2011 7:04 PM

Did squats today do to nasty weather outside, any suggestions for substituion besides sucking it up and going through with them any ways? Thanks

Comment #31 - Posted by: Clayton at March 8, 2011 7:05 PM

Hi, What kind of shoes is the jump-rope guy wearing?

Comment #32 - Posted by: Lionel at March 8, 2011 7:08 PM

#21 Oded - it all depends on your own capabilities. If you can bench 300 pounds, you could probably do this Rx'd pretty safely. If not, maybe scale it to 165, 155, 135, 95... depending on your max. Also, just be safe within the workout. If you need to sacrifice a round or two for safety's sake, for God's sake sacrifice a round or two.

Comment #33 - Posted by: Cooper Creagan at March 8, 2011 7:09 PM

@ #17 Scott

I wouldn't necessarily kip over a wall, but I would use my feet as well as my arms to climb up it. If you had to get up over a ledge or overhang, wouldn't you use everything you had to get up, especially if your life depended on it? What about climbing up into a tree? Just because it's not part of our daily life doesn't mean that we shouldn't use our bodies for what we were originally intended to deal with.

Comment #34 - Posted by: Adam from Japan at March 8, 2011 7:10 PM

@ #22 (Marcus): Crossfit is year round. The philosophy is based around constantly varying workouts. There is no plateau if you are always doing something different.

Comment #35 - Posted by: Rick at March 8, 2011 7:12 PM

My 3RM max is 195 on bench, and my 5 rm max is 135 on Back Squat. How should I scale here? I was thinking 205# on BS and 175# on Bench.

To # 26- Do Dead-lifts at 275-305# instead. Scale appropriately based on max.

Comment #36 - Posted by: sdt at March 8, 2011 7:12 PM

On the BS, My max is 235 at 5rm. Sorry for the error.

Comment #37 - Posted by: sdt at March 8, 2011 7:13 PM

12 rounds. i liked this one. way to go JT. 16 rounds is awesome. rob stellar as ever on the brute strength stuff.

Comment #38 - Posted by: ken c at March 8, 2011 7:18 PM

Lionel, They look like Inov-8s. I just got a pair and love them.

Comment #39 - Posted by: Steve M (34, 6'4 190) at March 8, 2011 7:22 PM

225 pound 3 reps
225 pound 5 reps
14 rounds + 2 bench
I only one rack at home

Comment #40 - Posted by: Dave at March 8, 2011 8:02 PM

Adam,

Exactly. Muscle ups, jumping pullups, and rope climbs translate to this. I keep hearing the wall-climb example as a defense to kipping. It's misplaced.

Comment #41 - Posted by: Scott at March 8, 2011 8:05 PM

I wish I had 2 racks. Changing weight and bringing the bench in & out is going to take more time than the lifting does.

Comment #42 - Posted by: Benny m/42/74"/222 at March 8, 2011 8:08 PM

Aaron (#16),
We have some kids who will do this WOD as rx'd. However they have been CrossFitting several years, are beastly strong and have excellent mechanics. When we start kids out we want them to get the mechanics of the lifts down, and show consistency over a long period of time before introducing intensity.
My advice would be pick weights you can maintain good movement throughout the WOD. Be content to get the fundamentals down before increasing your weights.

Comment #43 - Posted by: Jeff at March 8, 2011 8:16 PM

rob o probably could've gotten 20 or 21 rounds if he didn't have to stop every round to mark it

Comment #44 - Posted by: clinton at March 8, 2011 8:26 PM

You should do both kipping and dead hangs, there are a number of crossfit wods that call for dead hangs. Kippnig allows for a much higher volume of work, it adds a cardio aspect to it because you're using your whole body, plus its a way to really overload every muscle fiber used in a pull up as a variance to just always doing hangs in the few numbered sets the majority of people can do them. Dead hangs isolate a certain set of muscles so they're good to do to build pure power. You see kipping in crossfit much more however because crossfit emphasizes functional movement, which basically equals one of 2 things: using most of or all your body to move your body through space, or using most of or all of your body to move an object through space. The more of your body used, generally the translatable to real life.

Comment #45 - Posted by: jesse at March 8, 2011 8:42 PM

#41 jesse

I agree with some of what you are saying. But can't be serious when you call dead hang pullups an _isolation_ movement?!?!!?

An isolation exercise has movement in just one joint (as opposed to a compound exercise that has movement in multiple joints). Biceps curl is an isolation exercise and pullups (in all forms) are compound.

http://exrx.net/WeightTraining/Glossary.html#anchor1271887

The isolation is not on the muscles, but on the joints.

The kipping pullup is perhaps more of a functional movement than dead hangs. But both are very much compound.

Comment #46 - Posted by: sven at March 8, 2011 9:38 PM

I thought the comments were for posting rounds and time. Not whining.

Comment #47 - Posted by: Zach H. at March 8, 2011 9:42 PM

#42 Zach H.

If that's what you thought, I can't understand why you are posting the post you just did... Strange.

Comment #48 - Posted by: sven at March 8, 2011 9:54 PM

His shoes are Inov-8's. They're very comfortable.

Comment #49 - Posted by: PVB at March 8, 2011 10:06 PM

Goood stuff!

Comment #50 - Posted by: Tyler at March 8, 2011 10:44 PM

I love crossfit!

Comment #51 - Posted by: Jeff at March 8, 2011 10:48 PM

Rob Orlando might be a beast and a strong dude....

But,whatever happen to "hip below Knee"..just saying....

Comment #52 - Posted by: Spyder at March 8, 2011 11:22 PM

I just did 5 rds of 25 wall ball and 30 pullups yesterday, testing out my burgeoning butterfly kip; I can tell you this as I hold my coffee this funny way...dead hang, kip and butterfly all force me to apply a load to an object and butterflies definitely returned the favor yesterday! Speal, please feel free to read my mind next time and post your vid a day early if you will, please? Classic...two minutes of instruction and I want to do that WOD again...

Comment #53 - Posted by: Darin m/42/175 at March 8, 2011 11:44 PM

185 x 3 BP
225 x 5 SQ
12 rounds on smith machine, would have been a lot less off the smith.

Comment #54 - Posted by: L Shaw/6'3/195/35 at March 8, 2011 11:52 PM

7 rounds + 3 BPs

Squats really killed me. Ow!

Comment #55 - Posted by: Mik at March 9, 2011 12:03 AM

sven - Perhaps you should re-read my post. I did not say dead hangs were an isolated movement, I said

"Dead hangs isolate a certain set of muscles"

A "certain set" is plural, and in the context of my post, a contrast to the kipping pullup in that it is not a full body(or nearly full body) movement like a kipping pullup is. Could have saved yourself some typing and web browsing time looking for a definition.

Comment #56 - Posted by: jesse at March 9, 2011 12:05 AM

M/32/6'0"/211

RX 9 rounds + 5 squats

Comment #57 - Posted by: Aaron D. Selph at March 9, 2011 1:46 AM

subbed handstand pushups
12 rounds

Comment #58 - Posted by: charbs 185/m/26 at March 9, 2011 2:27 AM

#17 Scott,

Assuming I could get my hands over the top, I'd explosively close my hips/body suffiently to get my body in a position to effectively use my feet while at the same time pulling myself up...as opposed to muscling myself up on a vertical plane. I'd like to think I could (kip)muscleup over one if it was angled enough, but I didn't intend to imply that I kip over walls.

Comment #59 - Posted by: stratwood at March 9, 2011 2:34 AM

*sufficiently

Comment #60 - Posted by: stratwood at March 9, 2011 2:46 AM

4 rounds (135lb bench, 185lb squat)
1 bar, rack, and j-hooks.

Comment #61 - Posted by: gb 43/m/71"/185# at March 9, 2011 3:47 AM

9 rounds as Rx'd

Comment #62 - Posted by: Echo5Whiskey - 38/M/5'10"/190 at March 9, 2011 4:24 AM

9 rounds as Rx'd - I'm going to use this in the future as a strength bench mark test.

Comment #63 - Posted by: Echo5Whiskey - 38/M/5'10"/190 at March 9, 2011 4:24 AM

13 rounds + 3 bench @ RX'd loads

M/29/6'/250lb

Comment #64 - Posted by: jkel at March 9, 2011 4:27 AM

7 rounds + 1 bench press

Comment #65 - Posted by: Adam 44/6'2"/195 at March 9, 2011 4:30 AM

14 rounds good stuff.

Comment #66 - Posted by: Chad Mink at March 9, 2011 4:31 AM

I approve of this workout.

Comment #67 - Posted by: Playoff Beard at March 9, 2011 4:47 AM

m/42/5'6"/145

scaled to pack. haven't benched or did back squat in 2 years.

9 rounds+3 benchpress

Comment #68 - Posted by: duane at March 9, 2011 4:56 AM

6 Rounds + 3 Bench @ RX

M/24/6'2"/210 lbs

Comment #69 - Posted by: Will at March 9, 2011 5:09 AM

5'11" - 155

Bench 135
Squat 185
14 rounds and a few dry heaves... Thank you for killing me this morning.

Comment #70 - Posted by: Jags at March 9, 2011 5:19 AM

What is a vertical plane on a pull up? My bar only runs horizontally.

Comment #71 - Posted by: Mike at March 9, 2011 5:23 AM

12 + 3 bench

Comment #72 - Posted by: S.H. at March 9, 2011 5:24 AM

9 rnds total
5 rnds of 155lb BP & BS
4 rnds of 155lb BP, 135lb BS

Comment #73 - Posted by: NAMWIZ at March 9, 2011 5:33 AM

Scaled to 155lb bench and 185lb squat - 10 rounds

Comment #74 - Posted by: Townsend m/27/5'8"/140 at March 9, 2011 5:36 AM

M/30/174/5'10"

as rx'd

15 rounds

Comment #75 - Posted by: Mark at March 9, 2011 5:56 AM

#51 jesse

There is no such thing as isolating of muscles. When you talk about isolation exercises, you talk about the joints. The prime movers are the same in both a kipping and a dead hang pullup. The difference is that in the kipping variation you get some assistance from a variety of other muscles, wich makes it easier and more functional. But the prime movers are the same.

I didn't miss anything in your post, but maybe you missed some in mine... ;-)

Comment #76 - Posted by: sven at March 9, 2011 6:01 AM

M/20/5'10"/140
Bench @ 155, Squat @ 175
8 Rounds + 3 reps bench press

Comment #77 - Posted by: Vee at March 9, 2011 6:08 AM

14 rounds + 3 benches

Comment #78 - Posted by: Tyler Scott at March 9, 2011 6:09 AM

13 (+ 3 bench) rounds as RX'd. Glad this workout came up! I pulled the lowest part of my left trap yesterday (it hurts to pull my shoulder blades together), so it was nice to not really do anything that required TOO much contraction in that muscle group. I'm sure that I'll get more when I am at 100%.

Question... when I do dead hangs, I have absolutely no problem with full extension. I can get about 22 good dead hang pullups. However, when I kip, ESPECIALLY with butterflies, I feel like my shoulders and elbows are being pulled out of their sockets. Why is this?

Comment #79 - Posted by: John@ElCid at March 9, 2011 6:37 AM

@ #27

The guy on the pic is wearing Inov-8 F-230 lite shoes! Great shoes. I wear them myself ;-)

Comment #80 - Posted by: Reni at March 9, 2011 6:39 AM

8 rounds + 5 BPs + 2 squats
Scaled to 165# BP and 200# squat.

Had to use a Smith machine in order to have the full set up. Back was killing me from DLs a few days ago. Poor form strained my back. Could definitely have gone with more weight or even full 185# for BPs.

Comment #81 - Posted by: Jim 40/5'11"/170 at March 9, 2011 6:41 AM

im ganna have to scale this a little seeing as how the posted weights are close to my 5 rep max. god im weak

Comment #82 - Posted by: duffy1298 at March 9, 2011 6:42 AM

#74 John

Probably just the fact that you push off the bar when you are at the top, and you are going down att a higher speed. At least that's what you do in a gymnastic kip. Not sure about butterflies though as I never tried them. But for me the grip is much more taxed during kipping pullups than during dead hangs, because of the same thing.

Maybe you can try pulling the shoulderblades together/back a bit more during the bottom part would help. Do you have any pain in elbows/shoulders after kipping, or is it just a weird/alarming feeling when you do them?

If you are new to kipping pullups but are really strong in deadhangs, it might just be some sort of adjusting time also. Ligaments and stuff aren't used to this type of "rubber band" effect in the bottom part, and need time to develop. Maybe just take it easy and work your way up a bit slower.

Just some suggestions and thoughts, since I'm not really sure. Hope something might lead you in the right direction.

Comment #83 - Posted by: sven at March 9, 2011 6:51 AM

#74 John

By the way, how can you not hurt in the traps from benches if you pulled one before? I need to really squeeze shoulderblades together when benching in order to get stable...

Weird. ;-)

Comment #84 - Posted by: sven at March 9, 2011 6:55 AM

Strong work by Rob O. Was probably a little exagerated by the fast forward of the video but dude is a machine and just kept pounding out reps and make quick transistions. Looking forward to this WOD.
Regarding kip vs deadhang. I thought the idea was "for time" as in how can I get my chin over the bar x number of times the fastest. Kipping accomplishes that. Either way you are doing work to pull you body that distance. Good programming should incorporate both styles. Just my 2 cents

Comment #85 - Posted by: Brone at March 9, 2011 7:16 AM

apparently i wasnt meant to work out today... while setting up the bench for the wod after a good warm up I smashed my thumb into oblivion... :( cant still cant move it 6 hours and 4 holes in my fingernail later...

Comment #86 - Posted by: Owen Duff at March 9, 2011 7:23 AM

scaled bench to 165lbs - rx'd squat @ 225 lbs - 9 rounds total. my bench is weak for my bw of 225 lbs. long lanky arms don't help much.

Comment #87 - Posted by: Bruce at March 9, 2011 7:30 AM

40yr old male new (on second week) to crossfit

8 rounds with
bench 3x165
back squat 5x195

then one last round with
bench 10x145
zercher squat 10x145

Comment #88 - Posted by: mbj at March 9, 2011 7:33 AM

#28, Cooper: Thanks!

Comment #89 - Posted by: Oded at March 9, 2011 7:40 AM

I love this workout. I did 13 rounds; I had five seconds left might have been able to do one bench press. I should have went heavier on bench press, and squeats were deep; "ass to calf" as my old coach said. This is my second favorite workout behind "Murph" "Murph" where have you been; I am ready for you this time. LOL

Comment #90 - Posted by: Keith at March 9, 2011 7:53 AM

M/21/155#/69"
Bench press isn't my strongest, so I scaled it accordingly.

Bench: 155#
Squat: 225#

Score: 10 rounds

Comment #91 - Posted by: Kris S at March 9, 2011 7:58 AM

M/25/6ft/180lbs

Scaled to bench 165 and squat 205. It was still a deadly WOD.

10 rounds even

Comment #92 - Posted by: JakeA at March 9, 2011 8:08 AM

jUST SIGNED UP FORTHE CROSSFIT GAMES OPEN!!!!
YEEHAW!

Comment #93 - Posted by: danlau at March 9, 2011 8:19 AM

6, or was it 7?
Scaled bench to 155, then 135 after 5 reps.

No CrossFit for months on end
+
Fasting for Ash Wednesday.
=
Ouch! Mea culpa, mea culpa, mea maxima culpa!

Comment #94 - Posted by: John m/41/68"/165 at March 9, 2011 8:24 AM

19 rds or 16 rds in 12 mins. thats
impressive. actually anything over
5 in my opinon is not bad.

Comment #95 - Posted by: pete at March 9, 2011 8:25 AM

11 rounds:
185 pound Bench press
225 pound Back squat

Comment #96 - Posted by: Bruno Sá at March 9, 2011 8:27 AM

The Porch:
AMRAP 165 BP x 3, 205 BS x 5

7 rounds + 3 bench

"There seem to be but three ways for a nation to acquire wealth. The first is by war, as the Romans did, in plundering their conquered neighbors. This is robbery. The second by commerce, which is generally cheating. The third by agriculture, the only honest way, wherein one receives a real increase of the seed thrown into the ground, in a kind of continual miracle, wrought by the hand of God in his favor, as a reward for his innocent life and his virtuous industry." ~ Benjamin Franklin

Comment #97 - Posted by: Espinosa m/26/5'11"/165 at March 9, 2011 8:28 AM

The Porch:
AMRAP 165 BP x 3, 205 BS x 5

7 rounds + 3 bench

"There seem to be but three ways for a nation to acquire wealth. The first is by war, as the Romans did, in plundering their conquered neighbors. This is robbery. The second by commerce, which is generally cheating. The third by agriculture, the only honest way, wherein one receives a real increase of the seed thrown into the ground, in a kind of continual miracle, wrought by the hand of G0d in his favor, as a reward for his innocent life and his virtuous industry." ~ Benjamin Franklin

Comment #98 - Posted by: Espinosa m/26/5'11"/165 at March 9, 2011 8:29 AM

8 rounds as Rx'd

Comment #99 - Posted by: Jette 41/M/5'11"/175 at March 9, 2011 8:29 AM

M/38/6-01/227

As Rx'd 17 rounds

This was a tough one. My partner did 15 rounds. We will both be feeling it later today.

Comment #100 - Posted by: lummox5o at March 9, 2011 8:33 AM

What a great workout... it is amazing to see the transformations that have been going on with me (and my wife) by doing Crossfit workouts. I enjoy seeing incredible posted times (19 rounds!), but enjoy the fact that mine are slowly creeping up there too! Thanks Crossfit!

12 rounds as Rx'd. Post me, post me!

Comment #101 - Posted by: mikus at March 9, 2011 8:39 AM

12 rounds as Rx'd. Are you kidding me? Thanks Crossfit! The Kool-Aid is kicking in...

Comment #102 - Posted by: mikus at March 9, 2011 8:40 AM

m/34/6'4"/206#

Scaled to 155# bench and 185# squat

12 rounds with about 15 seconds left.

Went too light, will add more weight next time. The weird part was that my elbows started hurting during the squats, this slowed me down more than anything else. I am guessing poor flexibility.

Fun WOD though!!

Comment #103 - Posted by: dan m at March 9, 2011 8:45 AM

@ Sven,

It's at the very bottom of the rep, where all my ligaments are being streched out. I don't hurt afterwards... it's that jarring change of direction that gets me.

As for bench... I'm at 205 pounds. 185 on bench is NOT very much weight. I conciously relaxed my back and kept it flat to the bench, pushing with almost all tricep. Normally, I pinch my traps, arch slightly, and contract as many muscle groups as possible while driving my heels into the ground... not today.

Comment #104 - Posted by: John@ElCid at March 9, 2011 8:56 AM

Scaled today's WOD due to personal and equipment limitations. I could have worked harder / heavier, especially the squats, but this is a great start!

Complete as many rounds as possible in 12 minutes of:
106 pound Bench press, 3 reps
44 pound Dumbbell squat, 9 reps

17 rounds + 3 Bench presses.

Comment #105 - Posted by: Wayne - m/47/5'9"/185lb at March 9, 2011 8:58 AM

12 rounds Rx'd

Bench seemed a bit light compared to the squat, though it could have been the ass load of thrusters I did yesterday which slowed me down on the squats.

Comment #106 - Posted by: Jared K m/33/70"/214 at March 9, 2011 9:00 AM

m/33/6'4"/205lbs

9 reps. 185 bench / 185 squat

Loved it. Haven't been in the gym as much as I should, though. Hope to improve these #'s before summertime. Great workout!

Comment #107 - Posted by: Tyler at March 9, 2011 9:04 AM

awesome photo.

Comment #108 - Posted by: molly at March 9, 2011 9:07 AM

What are peoples thoughts about slap tears related to kipping? There seems to be a prevelance of this type of injury, and I am curious if it has to do with a lack of strength that is supplemented by violent/explosive kipping taxing the shoulder.

Comment #109 - Posted by: JfBk at March 9, 2011 9:14 AM

M/29/215

16 rounds +3 Bench, as RX'd

Today's WOD after yesterday's was just nasty. My body was exhausted, but man I felt great!

My buddy (M/27/160) who is brand new to CrossFit did a scaled workout of 135lb Bench and 185lb Squat, w/ 12 rounds +3 Bench.

Good day. Can't wait till tomorrows!

Comment #110 - Posted by: Mbate at March 9, 2011 9:18 AM

M/39/6'1"/176

12 min AMRAP
165# Bench 3 reps
205# Squat 5 reps

9 Rounds + 3 Bench

Rob made that look easy! It was definitely harder than I thought! Great workout!

Comment #111 - Posted by: chad81 at March 9, 2011 9:21 AM

10 rds as rx'd.

M/47/6'2"/205

Comment #112 - Posted by: DReiss at March 9, 2011 9:26 AM

Equipment constraint of 1 stand; 50 lb dumbbells the heaviest I have.

100 lb bench press
165 lb BS

7 Rounds even.

Comment #113 - Posted by: james.patrick [M/48/66"/135] at March 9, 2011 9:27 AM

as rx'd
12 rds
m/23/5'8"/180

Comment #114 - Posted by: opie at March 9, 2011 9:32 AM

35/M/6'00/189

7 Rounds

Comment #115 - Posted by: Dan D. at March 9, 2011 9:44 AM

Awesome WOD...keep them coming

11 rounds + 2 bench

Comment #116 - Posted by: Tyler M/18/5'10''/185lb at March 9, 2011 9:44 AM

respect to Rob O, but I think there are the whole bunch of NO REPS! I just hope that he will do it better at the games. 3-2-1-goooo

Comment #117 - Posted by: ozi at March 9, 2011 9:45 AM

scaled 135 bench 185 back squat

Should have used more weight on bench

10 rnds, 3+1

Comment #118 - Posted by: Adam W m/42/5'7"/178 at March 9, 2011 9:47 AM

M/39/185/5-10

AMRAP in 12 Min
3x 185 lbs Bench Press
5x 225 lbs Back Sqt.
started with BACK SQT.
SQT(s)HR% BP(s) HR%
25s 53 26s 64
32 68 24 70
30 71 22 73
37 73 24 73
43 73 27 73
44 72 27 74
43 74 25 73
43 74 25 73
42 74 28 74
43 75 23 76
45 76 23 76
41 77 23 77
24 77....only 3 back sqts.

So 11 rnds plus 3 back sqts
Avg = 73%, pk 78%, cal-235, delta HR 169-126=43.

A good lift, BP was easy, sqts were a little tougher but all straight through.

Col Looney, let's see what you got there sir...This should be a good one for you when you get a chance.

Comment #119 - Posted by: Matt A at March 9, 2011 9:47 AM

CFWU X3
10 rounds

Comment #120 - Posted by: Rusty M/30/182/5'11" at March 9, 2011 9:47 AM

M/56/5'9"/149
Scaled to 135 bench and 175 squat
11 rounds

Random comment: There are no easy WODs. If a WOD reads as being easy, you are very likely mistaken. That is by design. These people know what they are doing. Some WODs are harder than others but none is a walk in the park for most of us. Always respect the volume of work the WOD demands. I did not do so yesterday (100M sprints) and my groin is punishing me for that hubris.

Comment #121 - Posted by: CBland at March 9, 2011 9:49 AM

5+2

Comment #122 - Posted by: goose M/25/6'/190 at March 9, 2011 9:55 AM

Scaled to:
155# BP
165# BS
7 rds + 1 BS

Comment #123 - Posted by: chavez at March 9, 2011 9:56 AM

11 rds 2 bench rx'd

Comment #124 - Posted by: B-Mo at March 9, 2011 10:05 AM

155 bp
205 squat
11 rounds

Comment #125 - Posted by: Phil C 49/160 at March 9, 2011 10:07 AM

11 rds + 3 bench rx'd

Comment #126 - Posted by: Ted - Ocala, Florida (35/190/6'1") at March 9, 2011 10:14 AM

15 as RX'd

Comment #127 - Posted by: travis reese m/24/175/68 at March 9, 2011 10:22 AM

At Blue Flame Crossfit. 7 rounds +1 Bench Press

Comment #128 - Posted by: preacherman at March 9, 2011 10:29 AM

10 rounds as rx'd. back still tender. Some very impressive outputs posted today - wow! Nice work all.

Comment #129 - Posted by: KyleNYC 44/m/5'10"/180 at March 9, 2011 10:32 AM

15 rounds + 3 bp

Comment #130 - Posted by: David Marmon at March 9, 2011 10:33 AM

21 w/ 18yds between stations.

Comment #131 - Posted by: Kevin A. at March 9, 2011 10:36 AM

M 23/6'2"/205

as rx'd, 8 rounds + 3 reps bench press

Comment #132 - Posted by: PCal at March 9, 2011 10:40 AM

As Rx'd
17 Rnds + 3 Bench
M/42/6'/223

Comment #133 - Posted by: bill wilhelms at March 9, 2011 10:41 AM

I've been doing a max/dynamic upper and lower lift before my x-fit WoD's... Bench maxed yesterday... I'm going to be sore tomorrow...

Comment #134 - Posted by: Joey at March 9, 2011 10:51 AM

Jeff @ 2.0
13 rounds + Bench press.

Comment #135 - Posted by: Jeff & Charity @ CF Snohomish at March 9, 2011 10:52 AM

M/23/6'/160
couple weeks into crossfit

185 lbs First round of Bench Press
135 lbs All other rounds of Bench Press
185 lbs Back Squat

11 rounds + 3 reps bench

Comment #136 - Posted by: Jabib at March 9, 2011 10:54 AM

31:23 As RX'ed.

Comment #137 - Posted by: Chad at March 9, 2011 10:54 AM

nice WOD. wasn't sure on wieght but turned out almost right. Probably could have gone up but body still suffering.

165 bp
205 back squat

10 rounds + 3 bench

Comment #138 - Posted by: kevin s/ 74"/215/36yo/SJAFB at March 9, 2011 10:55 AM

22/m/200#/71"

as rx'd
11 rounds + 3 bench and 2 squats

Crossfit for 1 month

Comment #139 - Posted by: Adam D at March 9, 2011 10:58 AM

95 lbs bench/ 115 squat

15 rounds + 3 bench

f/24/5'5"/140

Comment #140 - Posted by: Lace at March 9, 2011 11:03 AM

Wednesday 110309
Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps

11rounds 3 bench

all about the squats. I was under a min a round till about round 7 and it just slowed down, breathing was a big factor on it. I was just getting breathless. Anyone doing this, controll your breathing and you will be good. My legs are like rubber and don't work right at the moment.

Comment #141 - Posted by: NikNichols42yo 5'7'' 165lbs at March 9, 2011 11:07 AM

Scaled down to 155 Squats used 70# DBS for the bench as opposed to bb. Feel it is easier on my shoulders. Could have gone heavier I feel but wasn't sure what to expect.
8 rounds 3 bench.

Comment #142 - Posted by: Sean lacy at March 9, 2011 11:12 AM

95lbs/ 125lbs

9 rounds + 3 bench +1 squat

Comment #143 - Posted by: brittk at March 9, 2011 11:12 AM

15+3 rounds rx'd

Comment #144 - Posted by: D. Swan at March 9, 2011 11:15 AM

Wednesday 110309
Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps

14 rounds 3 BP & 3 Squats

Comment #145 - Posted by: Gmo 32yo 5' 9" 205lbs at March 9, 2011 11:23 AM

53- M- 188 LB, 3 month w/ CF
Scaled to 185 # squat and 135# bench, recovering from torn labrum in shoulder.
12 full rounds plus 3 reps bench in 12 min. Legs still a little heavy from deadlifts Monday- the squats were the limiting factor for me.

Comment #146 - Posted by: Mike F at March 9, 2011 11:27 AM

34 y/o M - 175 lbs....15 rounds on the nose!

Comment #147 - Posted by: Jeremiah Triplett at March 9, 2011 11:37 AM

17 y/o m, 11 rounds 2 bench

Comment #148 - Posted by: Jeff at March 9, 2011 11:48 AM

11 rds 3 BP + 2 BS

Had to scale this one a little.
160 lbs. BP
205 lbs. BS
I missed yesterdays sprint WOD so I made it up last night when I got home from work and then did this WOD when I got up. Legs are toast!! This workout gave me a chance to get out the old standard weight set, saved time having to change weights out.

m/37/6'1"/205

Comment #149 - Posted by: Rough Robbie at March 9, 2011 11:49 AM

7 rounds, 3 bench presses - at 170 lbs.

Comment #150 - Posted by: TRN III at March 9, 2011 11:49 AM

4 rounds plus 3 bench
scaled to 175# squat

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

Comment #151 - Posted by: mark nash at March 9, 2011 11:51 AM

I'm pretty freaking excited to do this tomorrow!... and also a little nervous (as I usually am about most xfit wods).

Comment #152 - Posted by: Matt Johnson (m 6'3", 220, 31 yo) at March 9, 2011 12:04 PM

Did fight gone bad with my class today
98-83-85

Comment #153 - Posted by: SB at March 9, 2011 12:05 PM

as rx'd

11 rounds

Comment #154 - Posted by: ferb44 190# at March 9, 2011 12:19 PM

800M Run
CFWU

WOD as rx'd
14 rounds

3 rounds - 5 HSPUs

Comment #155 - Posted by: Sparky_M/35/5'5/215 at March 9, 2011 12:38 PM

M/33/6'3"/200

Rx'd: 10+1 Bench

Yesterday's 100m sprints put the hurt on today's squats.

Comment #156 - Posted by: Ben S at March 9, 2011 12:46 PM

Rx'd for 7 rounds, then dropped the bench press to 135 and did 5 reps per round, completed 2 more rounds that way. After time expired I did a tenth round untimed out of a deep sense of self-hatred. Before and after: lots o' mob work.

Comment #157 - Posted by: Kamper M/46/205/74" at March 9, 2011 12:50 PM

27/m/5'11"/180
As rx'd
7rds+1BP

Stinking BP

Comment #158 - Posted by: justaman - liberty, sc at March 9, 2011 12:58 PM

I have a lot of respect for Orlando, he is strong and did an impressive job. However just after watching a video with Mr. Glassman about judging videos online. (Safe for Work) CFHQ youtube account( http://www.youtube.com/watch?v=oUCPYUWZnkg

Is it safe to Say that Rob Orlando did not actually complete all those rounds because he never fully opened up/extended his hips at the top of each squat AND on his Bench Press he never locks out his arms, until the final rep when he places the bar on the bench rack.

I know the work was done. How critical will the CF online sectional OPEN be with that FULL ROM, in most reps he is just a smidgen off from full extension. Would this be considered as a fault and not be calculated?

Comment #159 - Posted by: sean at March 9, 2011 1:04 PM

Subbed in double kettle bell presses from floor for lack of bench 24 kilo
6 presses
5 225 back squat
15 rounds 3 presses

Comment #160 - Posted by: Devo at March 9, 2011 1:19 PM

Scaled to 155lb bench/185lb squat.

13 rounds + 3 bench

All sets unbroken, rest between sets kept pretty short. Weight ended up being just about right. Almost failed on several of the squat sets. Could have probably gone up to 165lb on the bench and stayed unbroken. Felt good. Legs are jello now!

Comment #161 - Posted by: Sheldon N (M/33/6'/184) at March 9, 2011 1:23 PM

17rnds @ crossfit snohomish

Comment #162 - Posted by: JDisch at March 9, 2011 1:28 PM

F/33/155lbs

125lb bench
155lb squat

10 rounds plus 3 bench.

Comment #163 - Posted by: Jessi CrossFit Springfield at March 9, 2011 1:35 PM

As Rx'ed

9 rounds + 3 reps bench

Comment #164 - Posted by: DajM 33/M/5'7"/151 at March 9, 2011 1:38 PM

Scaled, modified for equipment

45# Dumbell bench press
135# Squat

10 rounds + 3 DB bench press

Comment #165 - Posted by: Pete M/40/74/190 at March 9, 2011 1:52 PM

Rx'd 7 Rounds
Actually missed a BS rep and had to dump. Had to reload back in the rack.

Comment #166 - Posted by: Alan M/45/180# at March 9, 2011 1:52 PM

Does anyone have any idea / experience of blood vessels bursting in the eyeballs when working on hand stand push-ups? Sure, I'm an old fart trying this stuff for the first time in years, but I'm kinda fit.

Comment #167 - Posted by: Wayne - m/47/5'9"/185lb at March 9, 2011 1:52 PM

27/m/5'11"/217
10 + 1 bp rx'd

Comment #168 - Posted by: Nickosaurus at March 9, 2011 2:04 PM

As rxd
11+3bp

Comment #169 - Posted by: Jonblaze at March 9, 2011 2:13 PM

Rx. 9 rounds in 12:01

Going to give myself 9 because I only have 1 rack. Had to deadlift the bench bar up and down unto safety bars and move bench in and out every round.

Loved this one.

Comment #170 - Posted by: Benny m/42/74"/222 at March 9, 2011 2:14 PM

Seemed too easy, so I added a DL:
AMRAP in 12 minutes of -
Bench Press 185x3
Squat 225x5
Deadlift 300x1

Rounds: 8+2 squats

Comment #171 - Posted by: buster at March 9, 2011 2:15 PM

27/m/5'10"/165

16 rounds
135# Squat
155# Bench

Comment #172 - Posted by: Jake at March 9, 2011 2:16 PM

37yo/5'8"/190

16 rounds-Rx'd

Comment #173 - Posted by: WMax at March 9, 2011 2:17 PM

Finally getting back into CF after a looooonnnggg break. I am going to be hurting tomorrow.

Comment #174 - Posted by: MedicMA at March 9, 2011 2:23 PM

M/168

As rx: 9 rds + 3 bench press

Comment #175 - Posted by: JNel at March 9, 2011 2:44 PM

14 rounds

been doing crossfit since November. I think this was my favorite WOD yet.

Comment #176 - Posted by: Ryan S 34/M/5'7"/150 at March 9, 2011 2:44 PM

14 rounds

been doing crossfit since November. This was my favorite WOD yet.

Comment #177 - Posted by: Ryan S 34/M/5'7"/150 at March 9, 2011 2:45 PM

14 sets- 115lb squat 80lb bench

Comment #178 - Posted by: Usafboricua at March 9, 2011 2:49 PM

Did my 10 100 Meter Sprints then did this WOD

Modified:
95# Bench
115# Squat

8 Rds + 1 Bench

Comment #179 - Posted by: liv4tris at March 9, 2011 2:50 PM

AMRAP 12 mins, 125 BP, 3 reps, 135 BS, 5 reps

11 rds.

My legs are really heating up from the sprints yesterday. Tomorrow will be all DOMS all day. At 24Hr Fitness.

Comment #180 - Posted by: mas 54/M/155 at March 9, 2011 2:53 PM

21 rounds.
As rx'd.
Not sure what got into me.

Comment #181 - Posted by: ABogle at March 9, 2011 2:58 PM

m/36/225/6"0

not as RX'ed, used 185 for both bench and squat

8 rounds, plus 3 BP and 3 squats

Comment #182 - Posted by: j-seal at March 9, 2011 3:12 PM

m/39/76/210

Scaled & modified (only one rack, on the bench):

BP 155#
Front squat 165# (cleaned from floor)

8rds + 3BP

Comment #183 - Posted by: Chas at March 9, 2011 3:14 PM

bench 8 rounds 175lbs
2 rounds 155lbs
8 rounds 135lbs
backsquat 14 rounds 175lbs

Comment #184 - Posted by: alfonzo mayora at March 9, 2011 3:32 PM

Could not secure a bench and squat rack at same time so. 6min of 185lb bench 3reps, then 25 air squats. 6rds + 3 bench. Then 6min of 185lb back squat 5reps, then 15 push-ups. 5rds + 5 squats.

Comment #185 - Posted by: csirhc at March 9, 2011 3:42 PM

well i seem to have a cronic shoulder-pop-outta-place syndrom that is really putting a damper on hitting some workouts hard. 11 rounds with just 135 on the bench. it was ez but im just nervous to go any harder.... someone please gimme a suggestion or something. this is really starting to get to me......shoulder press the other day was a nightmare also.....

Comment #186 - Posted by: duffy1298 at March 9, 2011 3:42 PM

mas- nice job! You may have trouble walking tomorrow.

I made up Sunday's muscle up/deadlift/lunge WOD today.

23:39 for only 3 rounds.

Major trouble with the muscle ups today. Missed a LOT of them, for some reason. Had to quit after 3 rounds as it was going down hill fast.

Comment #187 - Posted by: Kevin C. (M/52/5'11"/172) at March 9, 2011 3:43 PM

12min
5x inclined pushups
5x dumbbell front squat 2x35#
12 rds plus 4 pushups

Comment #188 - Posted by: Jim S at March 9, 2011 3:50 PM

RX'd it. 13 rounds Even. My body was toasted afterwards! I wonder how I will feel tomorrow after 65 squats at 225!

Comment #189 - Posted by: Judah M/36/5'10"/195-200 at March 9, 2011 3:52 PM

185# BP, 205# BS
6 rds 2 BP

My set up was shaky, I was using the same stands for bench and squats. Kept feeling that the braces were going to fail on the bench. on the second round I lost time because I couldn't get the 3rd BP on the racks. I hit the bottom of the rack and the bar ended up pinning me tp the bench. Had to sit up and roll it to my knees and then stand up and re-rack it. If I hadn't been so pissed I would have laughed.

Mas, I feel your pain. Yesterday in addition to to sprinting rows and running sprints I also did a bunch of squat practice with a trainer. Then after the WOD today I practiced snatches and DL's. Still slowly working my DL max up after my back issue. Hit 300 today so I am starting to feel better. However, my legs are now officially fried.

Comment #190 - Posted by: Jim D. 50/M/165/5'11" at March 9, 2011 3:53 PM

12 rds, 3 bench presses. rx'd

I really wish I had 2 racks close together, I had to walk about 100ft between each rack. could have easily done much more... With my powerlifting background, this was quite easy. Fun workout nonetheless!

Comment #191 - Posted by: Joey at March 9, 2011 3:57 PM

14 rounds

As prescribed

Comment #192 - Posted by: Barrett Bruce at March 9, 2011 3:59 PM

6 rounds + 3 bench presses

185 lb bench presses
190 lb back squats

Comment #193 - Posted by: Quinn McCutchen M/41/150/5'10" at March 9, 2011 4:06 PM

as rx'd

8 rounds + 3 BP

Comment #194 - Posted by: Schep1m; M/22/6'/175lbs at March 9, 2011 4:07 PM

12 Rounds + 2 Bench Presses as RX'd

Rob Orlando is not of this world.

Comment #195 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at March 9, 2011 4:15 PM

10 rounds + 3 Bench

Comment #196 - Posted by: Dryw m/32/175 at March 9, 2011 4:16 PM

8 rounds with 135 and 185

had to adjust rack every time i switched between bench and squat

21/m/5'11"/173

Comment #197 - Posted by: Logan S at March 9, 2011 4:23 PM

M/38/6'3"/242lbs CF DOB 2/7/11

As RX'd. (First time I've been able to say that.)
8 rd's + 3 Bench
All bench unbroken. Squat's broken after 4th or 5th round.

Comment #198 - Posted by: fitefire12 at March 9, 2011 4:23 PM

cfwu ,45x10BP,135x5BP,135x5BS

as rx'd 7 rounds

Backsquats were difficult.

Comment #199 - Posted by: Tim 34/5' 10/ 165 at March 9, 2011 4:24 PM

39M/5'10"/170#

W/U: BP/BS, 5x3 at 70/45 - 95/85 - 120/130 - 145/170 - 175/215.

As Rx: 8 rounds + 3 BP.

C/D: skipped.

Bar to chest on BP; rock bottom on BS. Benching is one of my weakness and it really showed on this one. Glad to have the opportunity to work on it.

Comment #200 - Posted by: rjf (Since 07-20-07. WOD no. 997) at March 9, 2011 4:28 PM

5 rounds + 3 bp

Comment #201 - Posted by: Kyle A. at March 9, 2011 4:30 PM

M/51/1-1-06

060413, (2006.10)

Run 5K (FML)

29:20 TM, 1% incline.

Comment #202 - Posted by: bingo at March 9, 2011 4:39 PM

Pack rx'd 135 lb bench, 185 lb squat

15 rounds.

Comment #203 - Posted by: PhilH m/40/5'10'/210/Crossfit Bday: 10 Sep 10 at March 9, 2011 4:45 PM

AMRAP 12 Minutes
Power Push-ups: 3 reps
Squats: 5 reps
5 rounds
Subbed using my Power Push up with 60lbs resistance instead of bench press
Doing Pushups you are pushing 65% of your body weight
65% of 215lbs=139.75lbs+60lbs resistance=199.75lb
225lb squats got heavy fast
53/m/6’/215

Comment #204 - Posted by: Pete In Sun City at March 9, 2011 4:45 PM

20 rounds and 3 reps Rx

Comment #205 - Posted by: Blanco at March 9, 2011 4:47 PM

11 rounds+ 2 bench press

Comment #206 - Posted by: Soy 29/m/6'1"/190 at March 9, 2011 4:47 PM

Bench: 155 / Squat: 225

12 rounds + 3 bench

Comment #207 - Posted by: Arthur M/36/5'11"/185 at March 9, 2011 4:54 PM

13 rounds.
BP:135#- 4 reps
BS:165#- 5 reps

Comment #208 - Posted by: Edwards M/14/5'11/160 at March 9, 2011 5:02 PM

9 rounds
with 185lb for squat
Squats need a lot of work

Comment #209 - Posted by: Magnus 25/5'8"/160-165 at March 9, 2011 5:08 PM

M/43/5'11"/190

Rack would not accommodate two bars so used one bar with 135# on it.

12min AMRAP
3 135# bench press
5 135# back squat

12 rnds plus 2 bench presses

Comment #210 - Posted by: nutfam at March 9, 2011 5:18 PM

M/25/6'1"/180

As Rx'd:
10 rounds even

Comment #211 - Posted by: UpstateSooner at March 9, 2011 5:21 PM

Had to throttle it back a bit. My shoulder and forearms are killing me. Guess I just have been pushing it to hard lately.
So I used the cable cross over machine with straight arms across my body in an X. 20 reps a set, 4 sets of each vertical and side position in an "X" formation.
I did body weight squats for sets of 50 in between, 4 total. Then some tricep push downs with the rope for my elbow, seems to help with the extension of my RT arm?
Also 4 x 95/10 on the bench for the front delt. It hurt believe it or not. Especially my RT bicep. I iced it the last 2 days. Guess I have to do that more.
Oh ya, did forearm excercises this morning with 10 lb dumbbell, 5 sets of 20.
Wanted to start pushing it more but it seems like the last couple modified WOD's I did f'd me up. So I guess I'm not as ready as I thought. Figure I'll focus on legs, lower back and abs for now. Got to go super light with the rest. Fcuking ego!

Comment #212 - Posted by: Daniel Anderson at March 9, 2011 5:22 PM

M/34/5'4"/142lbs
185lbs for bench press and squats
8 rounds

Comment #213 - Posted by: Matthew Burritt at March 9, 2011 5:23 PM

M/27/185
18 rounds + 3 bench + 1 squat RX
Watched by three coaches at gym

Comment #214 - Posted by: Brian at March 9, 2011 5:49 PM

12 rds

Squats killed me

Comment #215 - Posted by: controlfreak at March 9, 2011 5:57 PM

41/m/185

sub 75lb db's (150lbs) for bp

8 + 3 bp

Comment #216 - Posted by: JackM at March 9, 2011 6:07 PM

m/51/158
9 rounds

Comment #217 - Posted by: DAVID LINGLE at March 9, 2011 6:17 PM

Been missing alot of WODs recently. Trying to keep at it!

As Rx'd:

11 rounds, plus 3 bench press

Comment #218 - Posted by: GleichSTL m/32/175/5'10" at March 9, 2011 6:19 PM

m/38/6/190
Rx'd
8 rounds + 3 bench

f/29/501/140
85#bench/155# squat
11 rounds even!

We both could have done more rounds but this was done in our home box with one rack. Therefore we had to swap weight between each set. Great fun though! Really enjoyed this WOD.

Comment #219 - Posted by: Jeremy A. Olive at March 9, 2011 6:25 PM

(Scaled)

Complete as many rounds as possible in 12 minutes of:
135 pound Bench press, 3 reps
185 pound Back squat, 5 reps

13 even.

Comment #220 - Posted by: Sinal M/31/5'9"/215 at March 9, 2011 6:26 PM

row 500m, foam roll, etc.

WOD:

15 + 3 bench rx'd

Tabata T2B: 60'ish

Box Jump from seated position 5x2:
30,33,36,43,45.5

later,
b

Comment #221 - Posted by: brian p m/34/5'8"/169 at March 9, 2011 6:30 PM

Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps

Completed: 15 rounds + 3 reps BP

Comment #222 - Posted by: Brian COllins at March 9, 2011 6:34 PM

As Rx. 12 rounds with 2 seconds to spare! Good workout. Been cross-fitting for 3 yrs now and I'm getting my strength back.

M/47/5'9"/165

Comment #223 - Posted by: Patrick at March 9, 2011 6:42 PM

eight rounds and two squats as rx'd

Comment #224 - Posted by: MoisesDelMar 27, 170# at March 9, 2011 6:44 PM

9 plus 2 bench: 225 back squat, 90 dumbell chest press

Comment #225 - Posted by: dan182 at March 9, 2011 6:46 PM

32yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips
Bench press 45lbs x 5-5 95lbs x 5-5 135lbs x 5-5 165lbs x 3 185lbs x 2
Squat 45lbs x 5-5 95lbs x 5 135lbs x 5 185lbs x 2

3 rounds + 3 bench press
185lbs bench press
185lbs squat
Had to move weights/bar for each set
Foam roll after

Comment #226 - Posted by: Sesoku at March 9, 2011 6:46 PM

12 min AMRAP:
55# bench press
75# back squat

I have no idea how many rounds I did because I was interrupted 3 times by a guy who wanted to squat in the rack I was using. Best part was that when I came back to the rack 20 minutes after I finished my AMRAP both squat racks were empty and the same guy who interrupted me to use the rack was using the smith machine instead.
-next time I definitely should go heavier

Comment #227 - Posted by: Sarah (f/121/5'4") at March 9, 2011 6:50 PM

WOD #52 - One of the few times I've looked at a WOD and thought, "Hey, I might do this one pretty good!" And for a change, I didn't disappoint myself. Not the greatest, but achieved my goal plus one round.

Greg A.'s warmup
WOD result - 11 rounds even, as RX'ed

M/42/5'11''/256

Comment #228 - Posted by: Pat Overton at March 9, 2011 7:23 PM

M/32/6'1/179lbs

First day back from flu

135lb bench
185lb squat (smith machine)
11 rounds +5squats
Sucked. ;)

Comment #229 - Posted by: onepostandimout at March 9, 2011 7:37 PM

m/20/5'7"/170

Bench at 155
Squat at 185 due to knee problems
10 Rounds even. Good for a first day back into crossfit from a few weeks off.

Comment #230 - Posted by: Zach at March 9, 2011 8:30 PM

bench 135
squat 165

11 rounds even

finished the 11th round with about 45 seconds to go but failed on the bench attempts

Comment #231 - Posted by: Raph at March 9, 2011 9:21 PM

Subbed 5x5 Bench & 5x5 Back Squat.

Back squat: 135/155/175/195/215
Bench: 135/135/155/175/185(f)

Still testing out shoulder and getting used to a little weight after rehab layoff. Only have one rack that I can't interchange easily for bench/squat so did some (light) 5x5 sets instead.

Comment #232 - Posted by: Ronnieboy at March 9, 2011 9:37 PM

sven, there is no such thing as isolation of muscles? are you serious? anytime you use some muscles and not other ones, you have "isolated" those muscles. Doesn't seem like a hard concept to grasp. You keep talking about "isolated movements" which I never said or implied and is completely different and why you are clearly missing the point. You just said it in your last post to support my first post,

"The difference is that in the kipping variation you get some assistance from a variety of other muscles"

correct, it is not isolating a few muscles (the "prime movers" as you call them, that means those muscles are isolated), it is using more muscles help the muscles that would otherwise be "isolated" in a dead hang. I would again suggest you re-read my original post. And this "isolated movement" thing you keep bringing up which I never said or implied, try to keep that out of your head as you read, it may help.

Comment #233 - Posted by: jesse at March 9, 2011 9:39 PM

13+3 bench.

Did first 3 sets 225 squat. Then 185 for the rest. Legs were killed from earlier WODs.

185 bench all sets. I enjoyed this one.

Comment #234 - Posted by: Kush-fit at March 9, 2011 9:51 PM

M/46/180
As Rx 10 rounds 2 BP

Comment #235 - Posted by: medic8 at March 9, 2011 10:09 PM

7 rounds plus 3 bench presses

Felt really tired...bench is super weak because we never do them and my legs are tired from yesterdays 10 sprints plus an hour of yoga and a half hour of it today...trying to get the stiffness out and I wore my legs out in the process

Comment #236 - Posted by: Cleveland at March 9, 2011 10:47 PM

Money workout!
13 rounds 1/2 rounds. (225 for bench load)

Comment #237 - Posted by: Shane snell at March 9, 2011 11:33 PM

M/25/260 12 Rounds

Comment #238 - Posted by: Keyan Fallahi at March 10, 2011 12:39 AM

56Kg Bench
70Kg Squat
12 rounds 3 bench.

Comment #239 - Posted by: Optimistic Dan at March 10, 2011 1:06 AM

17 rounds + 3 bench

Comment #240 - Posted by: Scott Watier at March 10, 2011 3:24 AM

first two rounds did BP with 86 kg
BP - 80 kg
BS -100 kg
7 rounds

Comment #241 - Posted by: gepeto at March 10, 2011 3:38 AM

m/178cm/87kg/35y
first two rounds did BP with 86 kg
BP - 80 kg
BS -100 kg
7 rounds

Comment #242 - Posted by: gepeto at March 10, 2011 3:39 AM

155#/205#
15 rounds
Went too light on bp

Comment #243 - Posted by: Dan W at March 10, 2011 3:40 AM

16 reps 170 bench, 160 back squat

Comment #244 - Posted by: AdrianL at March 10, 2011 3:52 AM

As rx
13 rounds

M/47/235

Comment #245 - Posted by: Chris Wheeler at March 10, 2011 4:52 AM

12 rounds + 3 bench press

Comment #246 - Posted by: Chris O 30/m/174 at March 10, 2011 5:47 AM

8 rounds
squats on smith machine

Comment #247 - Posted by: Bells 38/195 at March 10, 2011 6:12 AM

12 rounds + 2 squats as rx'ed

M/26/205 lbs

Comment #248 - Posted by: Max at March 10, 2011 6:44 AM

I ran into the danger of mixing my own workouts with main site on this one. Did Front squat & squat clean Sunday, Swings and air squat based WOD Monday, and 1/2 mile of 300# tireflips Tuesday. Was not ready for 225# squats last night.

I forgot what the time was so when I was at the gym.

10 minutes
Rx'ed weights
10 rounds + 3 Bench

M/27/5'11/190

Comment #249 - Posted by: nick o at March 10, 2011 6:46 AM

11rds + 3bp rx'd

Comment #250 - Posted by: BH2 m31/180 at March 10, 2011 6:48 AM

17 rnds - finished at 12:04
IMHO, to make it fair the weights should have been rxed as a %% of a body weight

Comment #251 - Posted by: Repto M/40/5'11''/225 at March 10, 2011 6:56 AM

awesome wod. scaled to 135lb/175lb for my current strength. about 60% of my max. a la westside louie simmons dynamic strength day.

9 rds. great form...felt really good.

super sore in the right places today :)

get some crossfit!

Comment #252 - Posted by: danlau at March 10, 2011 7:24 AM

Why is the crossfit community so worried about whats better between the Kip and the dead hang pull-up. They are two movements that serve two different purposes. If you want to compare theses movements compare them apples to apples...meaning Kip to a kip, dead hang to a dead hang, butterfly to a butterfly. I dont run around and say that I can do more kipping pullups than you can do dead hang pullups...that would be silly!!!! Instead I say that i can do more kipping pull ups than you can do KIPPING Pullups. The two movements serve two different purposes and dont compare to each other. Lets move on people and worry more about your WOD.

Comment #253 - Posted by: James Barnes at March 10, 2011 7:25 AM

M/52/215

10 rds as Rx

Comment #254 - Posted by: JOe at March 10, 2011 8:06 AM

10 rounds + 3 bench at 225 bench and 255 squat.

Comment #255 - Posted by: Matthew Nicolai at March 10, 2011 8:16 AM

10 rounds

Comment #256 - Posted by: B. Rhaly at March 10, 2011 8:21 AM

12:00 AMRAP scaled to
3 x 165# bench press
5 x 205# back squat

8 rounds

Lost a little in the transition 1 rack & 1 bar

Comment #257 - Posted by: dingrr 52/m/166 at March 10, 2011 8:45 AM

Didn't have access to weights/bars so subbed the following 20 min. AMRAP:
5 pushups
10 unanchored situps
15 air squats

19 or 20 rounds...lost count

Comment #258 - Posted by: Thinlizzie at March 10, 2011 8:45 AM

9 rounds as rx'ed, bench was very easy, back squat was the hard part.

Comment #259 - Posted by: C Bird M/28/5'10"/215 at March 10, 2011 9:17 AM

7 rounds (135#/185#, 165# BS on rounds 6 and 7).
Had some trouble getting back up with hips when past parallel on late rounds. Need to work on form on BS with lower weights. Only have one rack, so spent time changing weights, although fatigue may have limited rounds. The change over provided some rest.

Comment #260 - Posted by: John M/52/5'10"/169 at March 10, 2011 9:25 AM

did this after the 10 sets of row sprints.

had to sub 75# db bench for the 185 bench. either 9 or 10 rounds plus 2 benches...should have taken a cue from rob orlando and written them down!

Comment #261 - Posted by: thesomnambulant at March 10, 2011 9:28 AM

M/23/180

As Rx'd:

8 rounds + 3 Bench.

Bench press got me. Squats were pretty easy.

Comment #262 - Posted by: Jordan D. at March 10, 2011 9:53 AM

6 rounds + 1 bench

Comment #263 - Posted by: GWW5/46/m/200 at March 10, 2011 9:54 AM

m/23/210 16 rounds

Comment #264 - Posted by: Robert at March 10, 2011 10:43 AM

As rx'd, 13 rounds + 2 bench press.

Thought squats would limit me, but at the end, bench was actually harder. I almost failed a couple presses near the end. Squats felt great today - great depth and no hip pain. Fun WOD, thanks goodness it was only 12 minutes though.

Comment #265 - Posted by: Mel/38m/5'10"/175 at March 10, 2011 11:03 AM

Will try this next week. Bench press should be easy but squats will be the limiting factor.....For anyone near 20 rounds (like Rob Orlando) does this workout looks similar to the workout that gave the Iowa football players Rhabdomyolysis? ~100 squats @225lbs. I find it funny that Rob looked fine after the workout and didn't collapse. To me, that means his nutrition, strength and muscular endurance is better than high-level collegiate athletes and also proof that Crossfit is a valid training program.

Comment #266 - Posted by: Alan 25/5'8"/163 at March 10, 2011 11:29 AM

As Rx'd 185 BP
225 Back squat
9 rounds

39m/5"10"/183

Comment #267 - Posted by: burns at March 10, 2011 11:39 AM

Wod as RX'd
155# Bench (3)
185# Squat (5)
11 Rounds in 11:54
Good Workout
Then
50 Weighted Sits.

Comment #268 - Posted by: dyagg at March 10, 2011 12:01 PM

43/m/176cm/73kg

Scaled to
75kg (165 pound) bench press
80kg (176 pound) back squat

12 rounds + 3 bp

Next time I'll try 80kg bp and 90kg bs.

Comment #269 - Posted by: Memuc at March 10, 2011 12:07 PM

Rx'd 11 rounds

Comment #270 - Posted by: Marco at March 10, 2011 12:10 PM

31/m/210lb

11 rounds

Kudos Rob Orlando

Comment #271 - Posted by: david f at March 10, 2011 12:17 PM

10 rounds as rx'd. M 190 35yo 6ft.

Comment #272 - Posted by: Jdude at March 10, 2011 12:23 PM

I only have 1 rack, so I did floor presses at 170lbs instead.

6 rounds + 2 back squats

I bow to you, Rob. Amazing video.

Comment #273 - Posted by: Joshua Sullins at March 10, 2011 12:48 PM

Didn't have access to weights/bars so subbed the following 20 min. AMRAP:
5 pushups
10 unanchored situps
15 air squats

20 rounds

Comment #274 - Posted by: em :) at March 10, 2011 12:52 PM

M/39yo/210 lbs/5'8"

Scaled WOD
BP-155#
BkSq-205#

11Rnds/+3 BP/+3BkSq

Comment #275 - Posted by: LUNATIC at March 10, 2011 12:53 PM

65lb Dumbell press/185lb squats
12 rds, +3 DB press
finished w/ 15' st. bike interval, level 15 (instead of 100m sprints)

Comment #276 - Posted by: Ajax at March 10, 2011 1:37 PM

11 rd.s + 3 bps + 3 squats. Liked it.

Comment #277 - Posted by: Matt Johnson (m 6'3", 220, 31 yo) at March 10, 2011 1:41 PM

10 rds + 1 bench RX'd

m/22/5'8/165 lbs

Comment #278 - Posted by: Josh at March 10, 2011 1:46 PM

11 rounds as rxed. M 30 5'9"&170lbs

Comment #279 - Posted by: jon at March 10, 2011 2:14 PM

11 rounds in the 12 minutes. Did 15 total rounds. Great WOD, my legs are still blasted from the sprints.

Comment #280 - Posted by: matt cosimini at March 10, 2011 3:01 PM

13 + 3

Comment #281 - Posted by: Azaz at March 10, 2011 3:10 PM

29/Male/170/68'

As rx'd

7 rnds, 2 bench presses

Great WOD, 185 bench was my max 3 months ago. This is the first I've benched in that time so I'm pleased with the 7 rounds. The last two where super tough.

Comment #282 - Posted by: James at March 10, 2011 3:11 PM

13 + 3 (75-65, 115)

Comment #283 - Posted by: Azaz at March 10, 2011 3:11 PM

24 / M / 5'9" / 135lbs

Scaled to AMRAP in 12 minutes
105lb bench press x3
135lb back squat x5

8 rounds plus 3 bench presses plus 1 squat

Comment #284 - Posted by: BC at March 10, 2011 3:32 PM

m/18/185/5'11

as rx'd.

10 rounds + 3 bench press


Bench was definitely the deciding factor. Whew, rough workout.

Comment #285 - Posted by: Kevin A. at March 10, 2011 4:24 PM

7 rds rx'd

Comment #286 - Posted by: jh 42/210 at March 10, 2011 4:46 PM

as rx'd

13 rounds even

Comment #287 - Posted by: Troy at March 10, 2011 5:23 PM

C-
155# BS, 120# BP
10 rounds

Comment #288 - Posted by: Jeff & Charity @ CF Snohomish at March 10, 2011 5:48 PM

M?45/192/5'8"

Modified Workout
I do front squats instead of back Squats (bad hip)

4 rounds
3 bench press +2 @ 90lbs dumbells
5 Front Squats at 155

Comment #289 - Posted by: bs6440 at March 10, 2011 6:13 PM

9 could have did more but I did not warm up, so my first couple of sets were slow.

Comment #290 - Posted by: greg 39/6'3"/220 at March 10, 2011 6:21 PM

Rx'D this workout. It was my 2nd WOD of the day - should have done this one first.
11 rounds complete. Goal was 12. Next time!

Comment #291 - Posted by: John Benz at March 10, 2011 6:36 PM

F/125/5'0"/32
110# Bench
155# Squat

10 Rds

Comment #292 - Posted by: Aimee Lyons at March 10, 2011 6:53 PM

Thurs, 3/10/11
10 ellip (150hr)
GA wu 10
12 min
5 SS 185, 3 bench 175 (scaled frm 225_185
11 and 3 sq rnds
51, 59, 116, 114, 117, 118, 118, 117, 111, 102, (3 sq_20)
Sq hard, bad rom. Bench good, could've rx'd it
171_162

Comment #293 - Posted by: chilegringo at March 10, 2011 7:15 PM

11 rounds and 3 bench
Difficulty with squats.

Comment #294 - Posted by: Brandon at March 10, 2011 11:48 PM

Scaled

185 BP - 3 reps
185 BS - 5 reps

8 Rounds in 12 minutes.

Comment #295 - Posted by: ds at March 11, 2011 6:41 AM

135 bp
135 bs

11 rds +2 reps bp

Comment #296 - Posted by: tErkel at March 11, 2011 7:37 AM

M/33/5'9"/150

Scaled to 135lbs BP; 185lbs Squat.

6 rounds exactly.

Comment #297 - Posted by: Antun Karlovac at March 11, 2011 8:23 AM

m/41/155
13 rounds as rx'd

Comment #298 - Posted by: Seth H. at March 11, 2011 9:23 AM

finally a wod with my name all over it. bench press were a nice break--real easy. squats eventually mounted an attack

15 rounds even.

slowed significantly in last 4 minutes. mind was set on 15 rds, usually fall short. probably could have pushed for 16+rds on this one.

Comment #299 - Posted by: mtvet/45/6'/211 at March 11, 2011 9:57 AM

m/37/162

Scaled to 225#BP: 7 rounds even

Comment #300 - Posted by: BillB at March 11, 2011 10:19 AM

BP - 68kg
Sqt - 60kg (should of been 70kg)
Ran from studio(BP) to Gym (sgt)

12 rounds in 12:28

Comment #301 - Posted by: Jack - Hitchin at March 11, 2011 10:54 AM

15 rounds...that hurts

Comment #302 - Posted by: Travis Shirley at March 11, 2011 12:12 PM

12 minutes
6 ring dips
30 lb db squat x 5
13 rounds

Comment #303 - Posted by: DCE at March 11, 2011 3:33 PM

made this up today on friday, as rx'd

12 rounds +2 on bench

rob, youre a beast

Comment #304 - Posted by: Mike D M/27/6'0"/183 at March 11, 2011 3:39 PM

7
(plus Bench Press 3 Squats)

Pack:
Complete as many rounds as possible in 12 minutes of:
135 pound Bench press, 3 reps
185 pound Back squat, 5 reps

Comment #305 - Posted by: JT at March 11, 2011 4:19 PM

12 rds

Comment #306 - Posted by: lucien at March 11, 2011 5:21 PM

8 rounds + 3 bs
As rxd

Comment #307 - Posted by: Mad Max at March 11, 2011 5:28 PM

Did this as our first half of our WOD @ PUMP today.

Me...20 rounds
Rich B. 17 rounds +1 bench rep
Gary W. 14 rounds

Finished w/ Stone & Chest to Bar Pull-Ups: 1-2-3-4-5

GBW: 800m Row

****And yes it was rx'd*****

Comment #308 - Posted by: Scott Paltos at March 11, 2011 6:04 PM

6 rounds rx. Only one rack and bar, so had to change plates and take the bar from bench height for both squats and bench. Squats were tough, bench not so bad.

Comment #309 - Posted by: hillmanb at March 11, 2011 7:36 PM

15 rounds + 3bp


m/37/5'8"/210

Comment #310 - Posted by: Nick J. at March 11, 2011 8:41 PM

185 3 reps
225-5 reps
15 rounds.
12 min
my squat bar was to high and had to keep calf raising it off and on.killed my time.prob woulda husstled more with a clock nearby or a partner.
day before designed my own Metcon-"7-11"

11 pullups
11 burpee pu
11 burpees
11 toes to bar
11 situps
11 double unders
11 calories on rower
5 rounds
40 min 17 sec

Comment #311 - Posted by: dennis jackman at March 11, 2011 10:06 PM

M/27/210/5'10

17 rounds plus 3 bench as rx'd

Legs were sore going in. Been working my back squat a lot. Next time I hope to be fresh. I think I can get 20. But that's constantly varied for you. Love CF.

Kathy

Scaled 3 pushups 5 squats with 35lb bulgarian training bag

15 Rounds!

Comment #312 - Posted by: Nolan at March 11, 2011 10:13 PM

I was expecting to do pretty well but this was harder than it looks!!!
9rds + 2 BP

Comment #313 - Posted by: Munk at March 12, 2011 5:32 AM

Complete as many rounds as possible in 12 minutes of:
15 pound DB Bench press, 10 reps
45 pound DL, 10 reps

9 rds + 8 DB bench

Comment #314 - Posted by: margaret c at March 12, 2011 6:34 AM

i wasnt trying to kill myself this workout as my body is pretty sore. Took it easy and got

10 rounds

Comment #315 - Posted by: Jonathan Dinh at March 12, 2011 7:41 AM

6 rounds

Comment #316 - Posted by: Manchild at March 12, 2011 8:32 AM

Scaled to 155# BS; 135# BP 12 rounds

Comment #317 - Posted by: GU997 M/41/185/5'10" at March 12, 2011 3:13 PM

32 yom, 190 lbs


8 rounds + 3 bp

Comment #318 - Posted by: Jeff Weltmer at March 12, 2011 3:25 PM

03/12/2011:


8 rds

Comment #319 - Posted by: tommykrackcorn at March 13, 2011 8:57 AM

Cool W.O.D
Great instruction on the butterfly pull up Mr. S

Comment #320 - Posted by: crossfit optimum performance at March 13, 2011 9:44 AM

13 rounds, 3 bp

Comment #321 - Posted by: amped 36/M/195/6' at March 13, 2011 10:05 AM

rx 10 rounds + 3 bp

Comment #322 - Posted by: tum1 at March 13, 2011 1:39 PM

M/23/70"/193#

As Rx'd

5 rounds

Comment #323 - Posted by: Bill Gibson at March 13, 2011 3:40 PM

7 rounds

Comment #324 - Posted by: Edwin 28/M/68"/170 at March 13, 2011 4:01 PM

As Rx'd.
7 rounds + 3 bench press


"Mrs Miyagi"
Scaled to 95# bench press and 150# back squat. Rest as Rx'd.
10 rounds + 1 bench press

Comment #325 - Posted by: Miyagi m/31/167.2# at March 13, 2011 4:32 PM

As rx'd

6 rds + 3 bench + 2 back squats

Comment #326 - Posted by: al deezy at March 13, 2011 5:15 PM

8 rounds +2 bench

Comment #327 - Posted by: MarcusG 5'9" 165 at March 13, 2011 5:16 PM

scaled to
115 bench
155 back squat

12 rounds + 2 bench

Comment #328 - Posted by: Dexter 18/6'0"/145 at March 13, 2011 7:11 PM

As rx'd 6 rounds + 3 BP

Comment #329 - Posted by: K17 m/32/191/6'3" at March 13, 2011 8:48 PM

6 +3 BP. Last 2 rounds @ 175

Comment #330 - Posted by: K17 m/32/191/6'3" at March 13, 2011 8:49 PM

Only have one bar, so couldn't do consecutively. subbed & scaled...
175# bench press- 3 reps followed by 10 air squats....
115# back squat - 5 reps followed by 10 push ups.....

7rounds.....

Am I the only person on the planet who can bench more than squat? I don't have a spotter or a squat rack and I'm going deeper then I ever have, but still.......

m/45/6'4/180

Comment #331 - Posted by: knodes at March 14, 2011 8:48 AM

As Rx'd. 8 rounds + 3 bench.

Comment #332 - Posted by: Michael m/48/5'9"/175/MI Survivor at March 14, 2011 10:54 AM

D - 95lb bench, 115lb squat 10 rounds
R - 135lb bench, 185lb squat 14 rounds + 3 bench

Comment #333 - Posted by: BigCurly13 at March 14, 2011 12:19 PM

CFWU x3

8 rounds
155# bp
185# bs

Comment #334 - Posted by: Matthew at March 14, 2011 12:22 PM

17 Rounds Rx

Comment #335 - Posted by: Shane S at March 14, 2011 1:51 PM

M/31/175
8 rounds

Comment #336 - Posted by: Mark at March 15, 2011 5:26 AM

12 rounds as rx'd
only needed spotter to catch me on last bench of last round

Comment #337 - Posted by: Adam m/27/6'1"/195 at March 15, 2011 12:58 PM

12 rds as Rx'd

Comment #338 - Posted by: bill/52yo/72"/212 at March 15, 2011 4:11 PM

as rx'd
9 rounds + 3 bench
m/36/228

Comment #339 - Posted by: Toby D at March 15, 2011 6:29 PM

WU
10 rounds + 3 BP
M/50/197#/72"

Comment #340 - Posted by: RB at March 15, 2011 6:51 PM

12 rounds RX'd

M/43yo/190#/71"

Comment #341 - Posted by: Andre at March 15, 2011 9:57 PM

2011-03-16: Sub 177/185. 9rnds@10:37. Rnds :45-1:46.

Comment #342 - Posted by: gs at March 16, 2011 9:23 AM

As rx'd

14 rds + 3 bp

That was fun

Comment #343 - Posted by: db M/33/6'3/280lbs at March 16, 2011 10:03 AM

m/22/6'1/185

9 rnds

Comment #344 - Posted by: Dan V. at March 16, 2011 2:12 PM

sub: 135# push press (shoulder pain on bench)

9 rounds + 3 push press

Comment #345 - Posted by: MikeyPaul - M/29/5'8"/170 at March 16, 2011 6:19 PM

65lb bench press.85lb backsquat. Could have gone a bit more but not feeling well so took it easier.10 rounds + 3 bench and 2 backsquats

Comment #346 - Posted by: hillmang at March 16, 2011 11:16 PM

14 rds + 3 bench. 185 bench and had to do 135 on squat since I'm in a boot and can't handle a lot of weight yet, I broke my fibula and tibia

Comment #347 - Posted by: Kenny brown at March 17, 2011 7:57 AM

12 rounds

Comment #348 - Posted by: mrd m/26/5'10"/200 at March 17, 2011 12:38 PM

as rx’d: 11 rounds + 3 bench

Comment #349 - Posted by: Kevin - M/190/6'/39 at March 17, 2011 1:24 PM

35 194 lbs.

9 rounds + 3 squats. Rx'd. Ouch

Comment #350 - Posted by: kgw at March 17, 2011 5:21 PM

M/41/5'8"/150

Subbed BS and DL: BS 135-145-155-175x1repx5 sets and DL 185-205-225-245x1repx5 sets

Comment #351 - Posted by: Jon at March 18, 2011 8:40 AM

12 Rounds

Comment #352 - Posted by: Bryan Snyder at March 18, 2011 9:57 AM

My first WOD in Afghanistan, 13 rounds and 3 reps of bench...had 15 seconds left on the clock and couldn't even attempt a squat.

Comment #353 - Posted by: Thad at March 19, 2011 3:50 AM

only 1 free-standing rack in gym so used smith bar for squats:

12 rounds + 3 BP

Comment #354 - Posted by: dsm19 M/32/6'0/210 at March 19, 2011 6:13 PM

m/37/5'9/183
CFWU-3. Reg. Superman. K to E. DU.
10 rounds + 3 BP.
Bench not bad. Disapp w/tech on squats. Knees in way too far. Try to get chest up & keep it big.
Possibly could've got more if legs weren't so fried from thruster WOD at Triangle the day before.

Comment #355 - Posted by: jrm at March 19, 2011 6:41 PM

M/24/185/5'7"

18 rounds RX'd

Comment #356 - Posted by: Swede at March 20, 2011 10:40 AM

I did this workout on Friday, March 18, 2011. I modified it to: 135 lb. Bench press, 3 reps; 185 lb. Back squat, 5 reps. (Pack workout) I did one round of the CFWU, did TRX OH squats, and TRX Y, X, & reverse Y. Ran 5 minutes to warm-up.

I did 9 full rounds + 3 reps bench press in 12 minutes. I may have left out one round because I was noting every 2 rounds and I lost track at one point and opted to be conservative. My foot is relatively good. My body is a little tired in general.

Comment #357 - Posted by: RJB7 at March 21, 2011 10:37 AM

Loved the King Konged video... Anyone know what the song in the video is? Can't find it anywhere...

Comment #358 - Posted by: Derek at March 21, 2011 5:06 PM

1 500m C2 Row, 2 x CFWU std

RTFQ....

165# Bench x 3
185# Deadlift (doh)
10 rds, 10:42

Comment #359 - Posted by: F15E_WSO/M/48/180 at March 22, 2011 12:36 PM

m/22/6'1/185

11 rounds

knew i could beat my first attempt last week

Comment #360 - Posted by: Dan V. at March 22, 2011 2:22 PM

Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps

10 rounds

Loved this one!

Comment #361 - Posted by: Drewpy at March 22, 2011 5:23 PM

m/22/6'1/185

11 rounds

Comment #362 - Posted by: Dan V. at March 22, 2011 5:58 PM

135 lb bench
185 lb squat

9 rounds + 3 bench

Comment #363 - Posted by: Gerard Dawson at March 23, 2011 6:17 PM

I know this makes little sense adding this comment so late in the game, but several of my CF buddies have asked why I didn't post our numbers on this WOD. Myself and Zane Williams both did 17 rounds- RX on this WOD. We were both chasing each other between bench and squat rack, which I know pushed me a lot. Mainly, because Zane is a 29 y/o CF Monster and I am a 40 y/o Crossfit Monster "wannabe". Very challenging WOD but loved the results.

Comment #364 - Posted by: Paul Diamond at March 25, 2011 10:51 AM

One bar, no bench: scaled and subbed.
SP: 95lb x3
BS: 145lb x5
12min, 8 rounds.

Comment #365 - Posted by: Harpo m/43/145/5'7" at March 25, 2011 3:50 PM

28/m/5'8"/192

3 165lb Bench Press
5 205lb Back Squat

6 Rounds in 17:00

(Also included a 115 lb hang clean each roundn to move barbell from low pins to high pins on rack; only 1 bar)

Comment #366 - Posted by: Justino at March 26, 2011 12:49 PM

8 rounds. Those BS kicked my arse.

Comment #367 - Posted by: Honcho M/32/5'10"/185 at March 27, 2011 10:19 AM

16 rounds + 3 reps.

Damn that squat got heavy...

Comment #368 - Posted by: Nathan at March 27, 2011 12:53 PM

50/m/190

As Rx'd. 7 rds

Comment #369 - Posted by: denob at March 27, 2011 9:03 PM

10 rds

Comment #370 - Posted by: Faleep at March 28, 2011 9:08 AM

This presented an interesting logistical dilema beig that I only have one bench/rack. Just did 165# for both.
7rnds + 3bp

Comment #371 - Posted by: illis m/30/170/5'10 at March 28, 2011 4:19 PM

12 rds plus 3 BP, 3 BS in 13th round

Comment #372 - Posted by: MoGreene at March 31, 2011 5:23 AM

8 rounds

70k bench x 3 (smith m/c)
83k squat x 5

had to use a smith for the bench as only one rack in the gym and i hate using the smith for squats.

Comment #373 - Posted by: zenoperegrinus at April 3, 2011 4:01 AM

9 rounds + 3 BP as rx'd

Comment #374 - Posted by: scugs at April 11, 2011 9:15 PM

CFWUx3 (split between home – 2 and gym – 1 waiting to pick up Matt from work)
5 rds + 2 bench.
Bench were all singles, except first 2 reps.

Comment #375 - Posted by: Doug at May 9, 2011 6:18 PM

CFWUx3 (split between home – 2 and gym – 1 waiting to pick up Matt from work)
5 rds + 2 bench.
Bench were all singles, except first 2 reps.

Comment #376 - Posted by: Doug at May 9, 2011 6:21 PM

Me: 44yo/M/5'10"/185lb/17%BF

Warm Up: CFWU x 2 15 reps per set

WOD: AMRAP Bench Press / Squat: 8 rounds

155lb Bench Press all sets uninterrupted
155lb Squat all sets uninterrupted

The bench was the perfect amount. The Back squat was a little light.

Have Fun, Train Hard,

Billy

Comment #377 - Posted by: Crossfit Billy Olympic Crossfit at June 6, 2011 7:50 PM

m/34/160/5'9"

Bench: 135 (should've went higher)
Squats: 135 (good weight for # of reps)

7 sets plus 3 bench presses

Comment #378 - Posted by: jiggastemple at August 22, 2011 4:37 PM

New to this site and crossfit. Can someone explain to me what it means when it states 19 rounds + 3 bench?

Comment #379 - Posted by: Chad at January 8, 2012 10:33 AM

9 rds+2bps as rx'd

Comment #380 - Posted by: ac at March 10, 2012 10:59 AM
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