March 20, 2011

Sunday 110320

For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent

Chris Spealler 4:47. Post time to comments.

Boatman2ViewOHS_th.jpg

Enlarge image

In the overhead squat, the path of the barbell is vertical and remains over the foot while its position relative to the head and angle of the torso can vary.


"A CrossFit Affiliate in a Globo Gym" with Allison Autrey, CrossFit Journal preview video [wmv] [mov]


Jessica Gray, 97 pound CrossFitter and Powerlifter - video [wmv] [mov]


WOD Demo with Chris Spealler - video [wmv] [mov]


"The most exciting phrase to hear in science, the one that heralds new discoveries, is not 'Eureka!' (I found it!) but 'That's funny..."
- Isaac Asimov

Posted by lauren at March 20, 2011 5:00 PM
Comments

Any consensus on how many towel pullups to sub for this? 15 seems like way too many. (as seen in the FAQ)

Comment #1 - Posted by: JakeA at March 19, 2011 5:04 PM

Ouch! My quads are still way sore from the Squat wod on Thu. Can't wait.

Comment #2 - Posted by: JF Lauzon, Wakefield, QC (M/168/5'10) at March 19, 2011 5:10 PM

Jessica Gray is such a badass! Wowsers!

Comment #3 - Posted by: Jackie at March 19, 2011 5:29 PM

Haha.. It says "1 reps"

Comment #4 - Posted by: Andrew at March 19, 2011 5:46 PM

anyone know the name/artist of the song in the Spealler WOD Demo?

Comment #5 - Posted by: james at March 19, 2011 5:49 PM

What exercise can I substitute for the rope climb?

Comment #6 - Posted by: Andrea W. at March 19, 2011 5:53 PM

need a sub for rope climbs

Comment #7 - Posted by: duffy1298 at March 19, 2011 6:04 PM

Crossfit in a globo gym is a far cry from CrossFit at a regular CF Affiliate, UNLESS the owner of the affiliate has done a year or more of training at a CF Affiliate. Otherwise it's just globo PT with a slight CF twist.

Comment #8 - Posted by: annasukamo at March 19, 2011 6:24 PM

I sub 1 towel pullip plus knees to elbows per 3 feet of rope when I don't have a rope.

Comment #9 - Posted by: Brhino72 at March 19, 2011 6:26 PM

I think this workout would be much more effective if the RXed weight were 225 lbs. That would require "elite" level performance. 135 lbs does not live up to the title of "forging elite fitness". It seems like many of these WODs are designed to favor lighter athletes. It's time some of these WODs actually reward strength rather than ability to rep out on light weights. Time to raise the bar.

- Matt

Comment #10 - Posted by: Matt S at March 19, 2011 6:34 PM

@ Matt: How do you measure effectiveness? You cant say that it would be more effective. It would be another workout and have another purpose but not more effective.

Is a marathon more effective than a 100m sprint cause its longer or??? :)

Comment #11 - Posted by: Anders at March 19, 2011 6:43 PM

@#2 JF Lauzon

I would recommend having someone look at your squats. Pretty sure your hamstrings should be sore not your quads. You may need to "spread the floor with your feet" to get your knees out more.

I was doing squats at a level 1 cert in 08 in Baltimore. The next day I told Pat Sherwood my quads were shot. He told me I was doing them wrong because my hamstrings should be sore.

The squats on thurs I PR'ed on all 3 lifts by some pretty big weight, feel it solely in my hammies my quads are normal.

Pretty sure squats are posterior chain work. Anyone care to comment?

Comment #12 - Posted by: Michael Myer at March 19, 2011 6:43 PM

Michael
I agree with over head and back squats are for the hamstrings, but I have always been told and from personal experience front squats kill my quadriceps. My front squats are deep; knees not protruding over my toes and very heavy. Just from my experience. Could someone tell me a good sub for the rope climb? Globo gym does not have a rope.

Comment #13 - Posted by: Keith at March 19, 2011 6:59 PM

@Matt
Everyone scales reps, loads, and rounds down.........scale up.

Comment #14 - Posted by: D-14 at March 19, 2011 7:15 PM

@matt,

Scale it up.

Comment #15 - Posted by: Pat McCarty at March 19, 2011 7:36 PM

agree with D-14. Matt, do the squats at 225 and post it.

Comment #16 - Posted by: Bulldog at March 19, 2011 7:37 PM

Im either going to do 6-8 weighted pullups or work on my L pullups. A suggestion (1) throw a towel over the bar and twist use both hands to grab or (2) throw two towels over the bar and twist and grab one with each hand. BUILDS great grip strength. Im going to do the one towel 6-8 times .... most alike substitue in my opinion.

Comment #17 - Posted by: USMC paddles at March 19, 2011 7:37 PM

Crossfit Sri Ram Ashram, India

Due to equipment and time restraints some did todays WOD, others did Weaver

Todays WOD rx
Gautam - 11:06
Vijai - 9:15
Uttam - 9:18

The last two shared a rope which created a different dynamic.

Weaver
Ravi - 14:53 two rounds
Arvind - 16:16 two rounds

Very hard to judge the standard of L-pulls

Wishing everyone a happy Holi from India. Today marks our two year anniversary as an affiliate.

Comment #18 - Posted by: rashmi at March 19, 2011 7:46 PM

Matt if you want 225, do it. No need to for a show off post. 225 is bad ass so go be elite and rock it out! You want to raise the bar, try Nike's slogan and "just do it!"

Comment #19 - Posted by: Big T at March 19, 2011 7:54 PM

So I looked at the mainsite WOD and thought hmmm 10 min seems about right, then I saw Speallers time and my jaw dropped.

Comment #20 - Posted by: Brennan at March 19, 2011 7:59 PM

for substitues: whenever you ascend a 15 ft rope, you're probably gonna start standing, making it a 9-7 foot ascent (saying you grab the rope while standing). That means do 7-9 towel pull ups. Rope climbs are supposed to be tough. If you start with your rear on the ground, congrats. Also, if you really wanna work out, you could do negative towel pull ups to substitute descending. HOOAH!

Comment #21 - Posted by: John at March 19, 2011 8:07 PM

Anyone else having trouble viewing the leaderboard scores on the Games site? This whole technical difficulties thing is so frustrating. Feels like HQ is really screwing this whole thing up. Bad show.

Comment #22 - Posted by: Kevin at March 19, 2011 8:18 PM

Hey everyone,

Appreciate the feedback. So, for Anders, heavier weight is more effective than lighter weight. A stronger athlete will always be faster, given the same bodyweight. Strength is the mother of most other attributes.

Second, if this is supposed to be an elite workout, an average crossfitter shouldn't have to scale it up. That was the point, this is "elite' fitness. Crossfit has no problem RXing exercises like ring handstand pushups that favor lighter athletes, and that very few crossfitter can do, but the WODs all shy away from RXing weights that the average crossfitter can't handle. That seems unbalanced to me if one is encouraging inclusive fitness.

-Matt

Comment #23 - Posted by: Matt S at March 19, 2011 8:25 PM

Matt

I understand what your trying to get at but, who said that this was primarily a strength building wod? The goal for this workout is to do the work fast and increase power. At least that's what it looks like.

Scale it however you like though.

Comment #24 - Posted by: Charlie at March 19, 2011 8:36 PM

How the F*ck does Chris move that fast! Your my Hero!

Comment #25 - Posted by: Alao at March 19, 2011 8:48 PM

Cool OHS image.

Comment #26 - Posted by: TomW at March 19, 2011 8:49 PM

I bet Lauren took longer than 4:47 to type this WOD!

Comment #27 - Posted by: Janice Marie Ferguson at March 19, 2011 8:55 PM

I'm not sure where to post this question, maybe someone can help me out; i registered on the games site, and it will not accept my password nor will it send me another. I would like to post the workout i recorded, but am obviously unable. Chris Z LeavesJig@aol.com

Comment #28 - Posted by: Chris Z at March 19, 2011 10:41 PM

135 from 10 to 1 with a 3ft rope thrown over a bar doing alternating pullups for 10 down to 1 rep. 12:30

Comment #29 - Posted by: Larry S 6'3/195/35 at March 20, 2011 12:33 AM

Latest power rankings for the games are up:

http://crossfitpowerrankings.com/

Comment #30 - Posted by: Andy at March 20, 2011 1:08 AM

Matt,

You say "A stronger athlete will always be faster" Seriouly mate what are you on about? So are you trying to say that an olympic weightlifter would beat Chris Spealler in this WOD (and assuming you are being serious in your statement all WODS) because they are stonger even if they both weight the same??

I want to make sure I understand what you are on about before I tear your arguements to shreds.

Comment #31 - Posted by: Ben 142/18 at March 20, 2011 1:09 AM

11:26 (subbed 15 towel pull-ups for rope climb)

Comment #32 - Posted by: gb 43/m/71"/185# at March 20, 2011 2:44 AM

M/32/6'0"/211

9:05

Subbed 12' rope wall climb (a sling leg tied to a Tee-wall in Afghanistan) for rope climb.

Comment #33 - Posted by: Aaron D. Selph at March 20, 2011 3:04 AM

27/m/5'11"/213ish
8:41 sub 15 jumping rope pull ups per ascent

Comment #34 - Posted by: Nickosaurus at March 20, 2011 4:52 AM

m/45/185

no rope-subbed 5 towel pullups for ascents

8:54

Comment #35 - Posted by: cosmo at March 20, 2011 5:40 AM

Rx'd in 6:43

Comment #36 - Posted by: Tyson at March 20, 2011 5:50 AM

@Matt,
Matt, appreciate your quest to push the bar and make Crossfit the upper echalon of fitness workouts, and maintaining the "forging elite fitness" attitude. But I would be curious to know, what is your age, and your height and weight. For you the workout may be fairly simple, but for what it is intended for, maybe if it doesn't push you, maybe you should have gone faster and harder while maintaining form. For me, in my 50's and of a smaller frame, even the 135 is difficult, but I feel that as I push through it, I'm still getting more of an elite workout than those walking on treadmills and doing body pump classes. I think we need to remember that "elite" has a different measure for all of us, if you can do the 225 and keep the times that others post than you truly are a beast, but I went back to both your posts and didn't see your results for your WOD. I'm sure either weight, your times will be awesome, myself, I had to scale down to 95 and sub double rope pullups and it took me eleven minutes, not very elite for most, but the only person on this planet I need to impress is me.

Comment #37 - Posted by: krama58 at March 20, 2011 6:07 AM

No rope so subbed in 10 towel pullups with negatives to factor in descent. Also tried to be a big man by doing the front squats at 185...

Got massacred. Threw up about half way through. 15:30, finished but just barely. Yikes

Comment #38 - Posted by: Nick 150lb/67in/21yrs at March 20, 2011 6:25 AM

Matt - you really should so 300lb Front Squats and 2 for every 1 prescribed rope climb. Then I'm sure your intensity and time will be equal to Spealler.

Comment #39 - Posted by: Dave at March 20, 2011 6:30 AM

subbed 5 24" box jumps for rope since i am sans both rope and pull up bar.

10:26

Comment #40 - Posted by: B-Mo, M/33/6'/190 at March 20, 2011 6:33 AM

Matt,

If you can perform 225# in the same time as a similar athlete at 135#, then your argument holds water. If not, then you are falling for the "heavier is better" falacy.

Have you attended a level 1 cert? Have you read many journal articles or listened to videos of Coach talk about WOD construction? It's about power, and power = (force x distance)/time. By simply upping the weight, you change the power output and thus the intention of the WOD, unless of course you can move 225# as fast as Spealler moved 135#.

Yes we often go heavy. Yes we often want to go fast. But sometimes we need to sprint and maximize the phosphogenic pathway. I promise you that careful thought and planning goes into building these workouts.

Comment #41 - Posted by: Jim at March 20, 2011 6:33 AM

2011-03-20: 12:22(:45-1:33). Sub 140#/L Climbs from floor head to 8".

Comment #42 - Posted by: gs at March 20, 2011 6:49 AM

7:26....5 pullups and 5 k to e for rope climb each rd-

Comment #43 - Posted by: mike d 146 5'7" 35 at March 20, 2011 7:08 AM

Sunday 110320
For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent

time 9:04
unbroken FSs
rope was fun. I needed the practice. Fun workout.

Comment #44 - Posted by: NikNichols42yo 5'7'' 165lbs at March 20, 2011 7:09 AM

Please, someone let me know what the song is. Can't find it on google or with Shazam. :(

Comment #45 - Posted by: McD at March 20, 2011 7:16 AM

I have access to a rope and a barbell but cannot get both in the same location.

Alternatively, my gym has one of those new rope-climbing machines: kind of like a seated lat pulldown machine, but you pull down on a rope that is set in a loop with variable resistance options instead of a bar and cable. (Google "Viper V250 Rope Climber" for a look.)

What do you think about this as a sub? Are there elements that still make the towel pull-up a better sub option than this machine?

Comment #46 - Posted by: ags at March 20, 2011 7:21 AM

6:37 5- towel pullups for climbs

Comment #47 - Posted by: BH2 m31/180 at March 20, 2011 7:25 AM

20:49 with 95lbs FS, rope climbs in 1st two rounds then towel pullups for the remaining rounds

Comment #48 - Posted by: NAMWIZ at March 20, 2011 7:31 AM

16:02 subbed 5 towel pullps had to do neg. for the last 14.

Comment #49 - Posted by: cscarr52 at March 20, 2011 7:36 AM

Had to sub 5 chin ups for rope climb.

13:45

Comment #50 - Posted by: Scott at March 20, 2011 7:39 AM

9:49 subbed 7 towel pull-ups per round feeling a little under the weather today could have done better

Comment #51 - Posted by: Tyler Scott at March 20, 2011 7:42 AM

m/34/6'4"/208#

Subbed 5 towel pullups for rope climb, squats as rxd.

7:03

A little rough after the Dropkick Murphys concert last night...

Comment #52 - Posted by: dan m at March 20, 2011 7:49 AM

7:37 as Rx'd.

NEVER QUIT!!

Comment #53 - Posted by: Dan Blackmon (M/180/5'10"/37yo) at March 20, 2011 7:50 AM

16:13. Probably would have been much faster if I didn't have to run across the gym and wait for a pullup bar.

Comment #54 - Posted by: MarcwithaC at March 20, 2011 7:59 AM

Can you tell me why my posts aren't posting?

Comment #55 - Posted by: Tyler at March 20, 2011 8:55 AM

8:24 as rx'd

Comment #56 - Posted by: Tyler at March 20, 2011 8:55 AM

55, jdawg. I'd love to run a route versus someone talking about putting on muscle like that's the end all... But anyways I don't think the main site is childish and I think cf football does some great programming too. What is it about people that makes them so close minded to other workout routines and ideas. Different goals for different people. And I think the original poster about main site not putting on high weight is somewhat accurate. As a 200 lber I like to see smaller faster people have to scale down. But I realize that's just my ego. I do enough strength on the side so I don't focus on wanting better "strong guy" workouts. Instead I focus on besting people on their strengths not mine.

Comment #57 - Posted by: Adamk at March 20, 2011 9:16 AM

M/33/5'9"/150

Subbed 5 dead hang pull-ups and 5 knees-to-elbows for each rope climb.

14:55

Comment #58 - Posted by: Antun Karlovac at March 20, 2011 9:18 AM

Are you allowed to use your legs and feet to scale the rope? If yes, the rope climb is much easier than doing multiple towel pullups, especially if you start from the standing position. I'm 6'5", so it takes me 3 extensions to reach the top, which I would equate to 3 towel pullups. Frankly, I think towel pullups are much more difficult than rope climbs. Thoughts?

Comment #59 - Posted by: bigredSFO at March 20, 2011 9:24 AM

I didn't have a rope and the Pullup station at my globo gym was far from the squat rack. I subbed 10 towel pullups and 155# front squats

16:45

Comment #60 - Posted by: JakeA at March 20, 2011 9:48 AM

Subbed 5 pull ups and 5 knees to elbows for the rope climb, 11:29.

Comment #61 - Posted by: Rhys at March 20, 2011 9:50 AM

#58 J-dawg. I'm 'lolling' at the fact I don't have a site. Nice one.

Anyways, to the person who shot/edited the Spealler video.. that was some pretty smooth cinematography. Not just the use of the rope/weight cam but they were blended together really well. Kudos

Comment #62 - Posted by: adamk at March 20, 2011 9:58 AM

anyone know what song is playing during the Spealler WOD?

Comment #63 - Posted by: adamA at March 20, 2011 10:02 AM

15:10 rxd

Comment #64 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at March 20, 2011 10:19 AM

#41 JIm

That is an excellent point, not only is it a great learning point for the new comer, it is also a useful reminder for the seasoned crossfitter.

Comment #65 - Posted by: Ronnieboy at March 20, 2011 10:40 AM

M/50/6'3"/195

as rx'd
12:20

Comment #66 - Posted by: JimL at March 20, 2011 10:42 AM

no rope had to sub 5 parallel grip c2b pullsups

6:10

Comment #67 - Posted by: Shane G 6'3"/220/27 at March 20, 2011 10:51 AM

Sunday musings (from PVD)...

1) Sleepy. The prevailing weather pattern at all US airports on a Sunday. All, that is, except Orlando and Vegas.

2) Electric. I attended the CT state hockey championship game in New Haven yesterday. Not much of a game; my nephew's team won 5-0 is a proper stomping. But the atmosphere, now THAT was something else altogether.

Have you ever been to a high school athletic contest where the biggest supporters of the team are the schoolmates of the players? Biggest in every sense, noise and numbers? It was like that in "The Whale" yesterday. The atmosphere was nothing less than electric thanks to the Prep "Bomb Squad", more than 200 students all yelling, screaming, and chanting their very Jesuit cheers. Thrilling.

No message, just sharing that you should try to be in the crowd for something like this as often as you can pull it off.

3) Will. "The willingness to do what it takes to prepare to win is much more important than having the will to win." Unknown.

Pretty good stuff, that. No matter what it is that you do, be it Crossfit or another physical activity, or whatever your job or task is or will be, the wisdom in that quote is inescapable. One could certainly say that the willingness is a part of the will, I suppose, but what I like most about this is the accountability. A win can be achieved through superior skill or talent only if you are just as willing to do the work.

'Cause the world is filled with hungry people who will do just that.

4) Potential. A cautionary note on which to end. Said about an early 20th century author: "So much promise has seldom accomplished so little". Ouch. It's important to remember that much is expected from those who have been identified as having "potential". The more one reeks of potential, the more is expected. It is, or can be, both gift and burden, and it follows one seemingly forever.

Great potential. Great promise. One in possession of these is burdened by a need created by others--a desire to see potential fulfilled, a promise made good. Everyone watches. One never wishes to hear the second part of that quote: "A great future lay behind him."

I'll see you next week...

Comment #68 - Posted by: bingo at March 20, 2011 10:56 AM

no rope subbed 7 towel pullups

7:51

This one didn't 'hurt' like some of the others but wow it gets your HR up. epitome of metcon

Comment #69 - Posted by: Ryan at March 20, 2011 11:10 AM

Warm up: 1.5 mile run (about 3/4 uphill) in beautiful weather 3 honks and 12:30 minutes.

35 95# squats, sets of 5. worked on technique

Comment #70 - Posted by: Nikee 17/ f/130/5'6" at March 20, 2011 11:24 AM

thanks Speal for making that look so easy. :/
13:40, subbed 5 towel pull ups for rope climb since I gots no rope.

Comment #71 - Posted by: Shaw at March 20, 2011 11:28 AM

12:29 subbed 5 c2b pullups for the rope climbs with a 40 yard jog/fast walk between pull up bar and squat rack. the globo gym doesnt appreciate 135# crashing to the floor :)

Comment #72 - Posted by: matt cosimini at March 20, 2011 11:40 AM

8:56
sub 5 towel PUs for rope climb
-FS went alright,, I cleaned it from the ground and if I rested it was in the rack position. FS are still a slow movement for me.
-TPUs could have been better, unbroken until the last 3 rounds.

Comment #73 - Posted by: Magnus 25/5'8"/160-165 at March 20, 2011 11:46 AM

30/M/135

Scaled weight to 115, subbed 10 pullups per rope ascent.

11:15.

Speal is not human.

Comment #74 - Posted by: Eric E at March 20, 2011 11:49 AM

Front squat, added 10lbs every set
5 towel pull-ups for Rope Climb
25:10
m/53/6’/215

Comment #75 - Posted by: Pete In Sun City at March 20, 2011 12:06 PM

As rx'd: 8.31

Comment #76 - Posted by: Espinosa m/26/5'11"/165 at March 20, 2011 12:24 PM

F/41/5'4"/117
12:47
-used 65lbs for OHS
-subbed 10 towel pullups/knees to elbows for rope climb.

Comment #77 - Posted by: Heather Szabo at March 20, 2011 12:25 PM

Warm-up: 800m run 3x10- KBS 2pood; box jumps-24"; Pull-ups, HSPU

Strength Press: 175x10; 195x8; 215x7

WOD: 7:29 RX

Comment #78 - Posted by: Jason Miyashiro at March 20, 2011 12:26 PM

After reading through the comments, I gotta say, we must be getting popular, because it appears we're getting trolls.

Will be attempting this later today. Aiming for sub-15.

Comment #79 - Posted by: Ben at March 20, 2011 12:32 PM

rx 5:58

Comment #80 - Posted by: brent colson at March 20, 2011 12:53 PM

95# on FS's
Subbed 5 towel pullups per ascent

9:30

Comment #81 - Posted by: dschmals15 at March 20, 2011 12:58 PM

43/m/176cm/73kg

Sub'd 5 rope climb moves (rope hanging from pull-up bar, touching the ceiling with alternating hands) for each rope climb.

13:16

Comment #82 - Posted by: Memuc at March 20, 2011 1:11 PM

Kevin
M/52/5'11"/172

6:52, with 95# front squats, and 12' rope.

Carole
F/52/5'6"/133

Worked on "goats" today.

Comment #83 - Posted by: Kevin C. at March 20, 2011 1:21 PM

10K run 49:38 PR!

rest 2 hours

WOD as Rx'ed 13:27

Comment #84 - Posted by: Quinn McCutchen M/41/150/5'10" at March 20, 2011 1:23 PM

F/41/180/5'11"

My rope climbs are a rope attached to a 9' high bar which I climb up to and then get my arm over and then reach to touch the 12' high ceiling. It's kind of a 12' scramble but it does the trick.

95# front squat.

Time: 11:18

Comment #85 - Posted by: Julieplatt at March 20, 2011 1:24 PM

95lbs, 15ft rope climbs
11:43

Comment #86 - Posted by: brittk at March 20, 2011 1:24 PM

As rxd
6.39

Comment #87 - Posted by: Jonblaze at March 20, 2011 1:31 PM

11:55 Rx'd.

Speal! Games!

Comment #88 - Posted by: james.patrick [M/48/66"/135] at March 20, 2011 1:37 PM

40M/5'10"/170#

W/U: FS, 45x10 - 55x9 - 65x8 - 75x7 - 85x6 - 95x5 - 105x4 - 115x3 - 125x2.

Sub'd rope pulls for climbs: 6:14.

C/D: PNF of hamstrings.

For the rope pulls, I tied 180# of plates to one end of a 1.5" thick polypropylene (slippery) rope and pulled it, hand-over-hand, 15 feet. Thursday's front squat injury did not bother me today. Still, I did front squats very cautiously.

Comment #89 - Posted by: rjf (Since 07-20-07. WOD no. 1005) at March 20, 2011 2:24 PM

m/45/67"/169

Scaled load to 125#; did all rope climbs

12:38

Much harder than I thought it was going to be.

Comment #90 - Posted by: Steve - CF Ocean City at March 20, 2011 2:31 PM

Where's Bingo.

Comment #91 - Posted by: Bailey at March 20, 2011 2:42 PM

In the filter, x2...

Comment #92 - Posted by: bingo at March 20, 2011 2:43 PM

Another great WOD. Sub'd 5 towel PUs for rope climbs.

I can finally bend my wrists to a reasonable position to do these front squats. However, my hands bent back and stopped my stopwatch at 4:53.99. So, either I'm an older version of Spealler or missed about half of it - if not more. Take a wild guess what's more likely.

Comment #93 - Posted by: Jim 40/5'11"/170 at March 20, 2011 2:47 PM

27/m/5'11"/180
as rx'd
7:12

Thought I would be slower, but really should have pushed a little quicker on the square.

Comment #94 - Posted by: justaman - liberty, sc at March 20, 2011 2:55 PM

Sub'd Sealfit Buckles Complex: 6 reps Dead Lift, then 6 x Powerclean, then 6 x Push Jerk, then 6 x Back Squat = 1 set. Went from 75#, then 85#, then 95#, then 105#.

Comment #95 - Posted by: ajax at March 20, 2011 2:56 PM

Jessica Gray is hardcore! Kicks ass and takes names! And she'll kick your ass in her gymnastics WODs...

Comment #96 - Posted by: Ryan T at March 20, 2011 2:59 PM

17:20

Comment #97 - Posted by: cort at March 20, 2011 3:09 PM

Jessica Gray hit 250# deadlift two weeks later pulling Sumo

Comment #98 - Posted by: Paul at March 20, 2011 3:11 PM

32/m/6'/183

rx'd weight, subbed 5x strict towel pullups for rope climb

13:55

First time trying a WOD with rx'd weight. I press on toward the goal...

Comment #99 - Posted by: Tyler V. at March 20, 2011 3:12 PM

11:02 Rx'd

Comment #100 - Posted by: Marco at March 20, 2011 3:21 PM

Subbed 7 pull-ups for climb.

15:38

Comment #101 - Posted by: Sinal M/31/5'9"/215 at March 20, 2011 3:30 PM

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Front squat 45lbs x 5-5 95lbs x 5-5 135lbs x 3-3

12:11
Subbed 5 towel pull ups per ascent

Foam roll after

Comment #102 - Posted by: Sesoku at March 20, 2011 3:47 PM

10:45
Subbed 5 TPUs for rope climb.

My first post. Really liked the workout. I've been doing CF for about 2 months now. Love it.

3, 2, 1, GO...

Comment #103 - Posted by: Garrett at March 20, 2011 3:56 PM

CFWU x 3, then WOD in

11:52

Subbed 10 towel pullups for each rope climb. Broke up the towel pullups 5/5 for most rounds. Front squats at 135lb done off the ground with no rack. Went unbroken all sets but failed on one clean at about 6 rounds in since my grip was so shot from the towel pullups.

Comment #104 - Posted by: Sheldon N (M/33/6'/184) at March 20, 2011 4:10 PM

M/33/6'3"/200

Subbed 5xChest-to-Bar+5xToes-to-Bar = One Rope Ascent

11:01

Comment #105 - Posted by: Ben S at March 20, 2011 4:15 PM

short WU then WOD:

7:25 rx'd

how does Speal do it??? apparently I was resting for two and a half minutes during the WOD?

later,
b

Comment #106 - Posted by: brian p m/34/5'8-1/2"/169 at March 20, 2011 4:26 PM

M/39/180/6'1"

Scaled UP!

135 Front Squat
Stair climb upstairs to rope (24 steps)
20' Rope climb

Time: 24:25

Rope was upstair above the wrestling mats otherwise I would have taken the weights upstairs with me. Didn't want the wrestling coach coming after me - he's bigger than me! LOL

Comment #107 - Posted by: chad81 at March 20, 2011 5:07 PM

subbed 5 towel pullups and 5 K2Es fore the rope climbs.

14:27

what a forearm burner! I was questioning my decision to do more pullups after yesterdays upper body demolisher, but today i breathed fire and had a blast doing it.

Comment #108 - Posted by: Scott W at March 20, 2011 5:22 PM

Coaches from Crossfit Canden did this today and Paul Stewart 4:43, Cody Brooks 9:42, Dave Schumacher 7:12.

Comment #109 - Posted by: Cody at March 20, 2011 5:25 PM

Overhead squat is such a powerful move for training almost the whole body. Odd that this article pops up now I just cranked out some wicked sets of them this morning. Going deep and slow is the key

Comment #110 - Posted by: Johnny - Follow My Live Fat Loss Journal at March 20, 2011 5:27 PM

So I misread the WOD I did Back Squats instead of Front Squats. 135# BS and rope climb 11' rope (1" diameter) from seated position.
11:14
10 BS :34/:24
9 BS :40/:22
8 BS :38/:18
7 BS :43/:45
6 BS :42/:36
5 BS :31/:35
4 BS :40/:48
3 BS :21/:28
2 BS :19/:55
1 BS :17/:20
Then I did 3 1000m Rows 2 Under 4 minutes the middle one was terrible.

Un the sfternoon I did 10,9,8,7,6,5,4,3,2,1 of 135# Front Squats with 30 DU's between
14:05
10 FS :31/:26 No Misses
9 FS 1:02/:37
8 FS 1:01/:30
7 FS 1:06/:35
6 FS 1:01/:35
5 FS 1:08/:43
4 FS :32/:50
3 FS :27/:40
2 FS :39/:55
1 FS :10/:26 No misses

Comment #111 - Posted by: Jim D. 50/M/165/5'11" at March 20, 2011 5:27 PM

No rope, so subbed 5 pullups and 5 knees to elbows per set/ 85 lbs- 18:19

Comment #112 - Posted by: thinlizzie at March 20, 2011 5:31 PM

# 8

The greatest thing about CF is that it can be done anywhere. Globo gym, apt, garage, IRAQ, Afghanistan,park. I've been to many "Globo" gyms where they have rowers and bumper plates and have WODDed on my own when travelling. Just because a Globo gym has a "room" which they consider a "Box" doesn't mean they dont follow core values engrained in the CF Philosophy. If CF was only to be done at a "Box" then CF HQ would have made that a rule upon affiliation.

Comment #113 - Posted by: Alao at March 20, 2011 5:34 PM

M/30/71"/197

front squats as RX'd
subbed 10 towel pull ups for rope
16:37

Comment #114 - Posted by: adam at March 20, 2011 5:41 PM

5:12

Last few rope ascents were hard to control the legs!

Comment #115 - Posted by: jay rhodes at March 20, 2011 6:06 PM

m/36/165
subbed 8 pullups per ascent
9:08

Comment #116 - Posted by: J. Galt at March 20, 2011 6:09 PM

11:11
Did 5 pull-ups per round instead of rope climbs

Comment #117 - Posted by: Linwood Wright at March 20, 2011 6:10 PM

No rope, so subbed 5 pullups and 5 knees to elbows per set/ 80 lbs- 17:49

Comment #118 - Posted by: em :) at March 20, 2011 6:32 PM

2 rope ascents to 10 ft

10:39

Comment #119 - Posted by: ferb44 186# at March 20, 2011 6:42 PM

10.52 with 95# front squat

21/m/5'11"/173

Comment #120 - Posted by: Logan S at March 20, 2011 7:01 PM

F/26yo/5'5"/140
95# front squat 15 ft rope climbs
16:52

Quite impressed with my rope climbs, at the gym all by myself, could have gone faster with some competition

Comment #121 - Posted by: danielle hawkins at March 20, 2011 7:03 PM

15:21 subbed 6 towel pullups

Comment #122 - Posted by: Eli at March 20, 2011 7:11 PM

18:10 Sub'd 15 push-ups for rope climbs to give my right bicep a rest.

Comment #123 - Posted by: greg 39/6'3"/217 at March 20, 2011 7:28 PM

I'm happy to see the Main Page post a declaration on the mechanics of the overhead squat...
...but you need to get it right. I'm taking issue with this statement,
"In the overhead squat, the path of the barbell is vertical and remains over the foot while its position relative to the head and angle of the torso can vary."

There is no "can" vary. The torso angle absolutely must change. The hips must go back, which necessitates that the torso angle steeply, while the shoulders must remain vertical, like the bar path.

This deserves emphasis, not a statement so soft as to pretend it may be otherwise, which is false.

The hips go back. The shoulder angle must open significantly as the torso angles forward. This can only be accomplished by actively shrugging the entire shoulder girdle upwards as high as possible. Until an athlete can elevate the shoulders and open that angle as the hips go back, they cannot do safe or effective overhead squats.

Comment #124 - Posted by: Cash Reynolds at March 20, 2011 7:35 PM

m/38/6/190
Sub'd towel pull-ups for rope climbs. Just don't have a rope as of yet.

20 power cleans at 135#. All but the first set I had to split. In doing so, each time I started I pulled from the floor. Wife and I went together and she got the rack.

14:06

f/29/501/140
115# front squat

14:24

Comment #125 - Posted by: Jeremy A. Olive at March 20, 2011 8:07 PM

Guess we should have watched the video before posting! Figured most were pulling from the rack and not the ground as I did... as it is show in the video.

Comment #126 - Posted by: Jeremy A. Olive at March 20, 2011 8:12 PM

Subbed jumping towel pull ups and 85# front squats
No timer today :(

Also, 22 burpees for day 22 of my 100 day burpee challenge!

Comment #127 - Posted by: Sarah (22/122/5'4") at March 20, 2011 8:49 PM

13:21 as rx'd

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

Comment #128 - Posted by: mark nash at March 20, 2011 8:58 PM

10:01

Comment #129 - Posted by: B. Rhaly at March 20, 2011 9:06 PM

sub same squats but 15 towel pull ups for each ascend

15:40

Comment #130 - Posted by: Castillo at March 20, 2011 10:00 PM

M/52/6'4"/215

8:45 as Rx

Comment #131 - Posted by: JOe at March 20, 2011 10:06 PM

cfwu(1 round only)

subbed (5) towel pullups for each rope ascent.

11'34"

Comment #132 - Posted by: Tim 34/5' 10/ 165 at March 20, 2011 11:54 PM

Had to stop at 5 reps because of bleeding blisters

Comment #133 - Posted by: sindre at March 21, 2011 1:53 AM

Front squats 85lbs
Rope climbs could only do 5 rounds of rope climbs
Then subbed pulldowns
14:30

Front squats were strict and burned!

Comment #134 - Posted by: Angiestone at March 21, 2011 3:13 AM

m/41/156
8:18 as rx'd

Comment #135 - Posted by: Seth H. at March 21, 2011 3:40 AM

M/42/180

Due to shoulder rehab, I subbed 100 metre row for each rope climb:

14:30

More better faster

Comment #136 - Posted by: Marty at March 21, 2011 3:43 AM

Subbed 15 rope pullups per climb

12:24

Comment #137 - Posted by: amped 36/M/195/6' at March 21, 2011 5:04 AM

m/33/5'9"/180

subbed 10 pull-ups for rope climb.

15:48

Comment #138 - Posted by: lelliott at March 21, 2011 5:57 AM

33/m/5'10"/220

Substituted 10 pullups per rope ascent.

15:59

Comment #139 - Posted by: D Craig at March 21, 2011 6:34 AM

Where is Monday's Wod?

Comment #140 - Posted by: Mike at March 21, 2011 7:07 AM

Ignore last. Found it on main site. Let's go for a run!

Comment #141 - Posted by: Mike at March 21, 2011 7:08 AM

Modified:

75# FS
2 Reps per rd. Ground to Standing on Rope

15:30

Comment #142 - Posted by: liv4tris at March 21, 2011 7:12 AM

Subbed 5 crossover Pull - ups for robe climbs
The rest as RX'd ...

10:25

Comment #143 - Posted by: ds at March 21, 2011 7:32 AM

Subbed: L Pullups for Rope Climbs
135 lb Front Squat
-Worked 10 L-Pullups / 1 FS (first) to 1 L-Pullup / 10 FS (Last)
-Did not time

Comment #144 - Posted by: gatorhill at March 21, 2011 7:57 AM

11' ascents
Else as rx'd 11:30

Comment #145 - Posted by: Alan at March 21, 2011 8:32 AM

6:14 RX'd .. squats were tough, rope climbs pretty easy, last 2 my feet got tangled up a bit.

Comment #146 - Posted by: Mark williams at March 21, 2011 8:40 AM

135# front squat 10,9,8...1
15 jumping towel pullups

11:07

had to clean the front squats which sucked. great workout though

Comment #147 - Posted by: Bells 38/195 at March 21, 2011 8:41 AM

played squash 1 hr
assisted PU machine, 2 towels at 100lb X 3
2X 20lb dumbells 10,9, 8 etc

Comment #148 - Posted by: footdoc at March 21, 2011 9:07 AM

Great work out. My time was 11:05

Matt, Don't you think you are a little rude. If you think it is too easy then go somewhere else or add more weight.

Comment #149 - Posted by: J2 at March 21, 2011 9:08 AM

M/32/6'1/182

Earned a rest day after the Holyoke Road Race yesterday! Time to eat...

Comment #150 - Posted by: onepostandimout at March 21, 2011 9:30 AM

As Rxd 14:16
Need a better rope technique! I left DNA all over Buck's rope.

m/40/183lbs

Comment #151 - Posted by: burns at March 21, 2011 10:32 AM

7:01 as rx'd

Comment #152 - Posted by: MarcusG 30 5'9" 168 at March 21, 2011 10:47 AM

M/23/205

front squats as rx'd
subbed 5 ring pullups with one hand higher than the other, alternating hand with each set for rope climb.

Time: 18:55

Comment #153 - Posted by: PCal at March 21, 2011 10:52 AM

Jeff @ 2.0
5:31

Comment #154 - Posted by: Jeff & Charity @ CF Snohomish at March 21, 2011 11:09 AM

185 lb. FS
Subbed 5 strict towel pull ups for rope climb

11:20

Comment #155 - Posted by: mark kimrey at March 21, 2011 11:29 AM

115 front squat - 10
95 front squat for 9-8-7etc.
Subbed 15 towel pullups with feet supported in front of me.

15:21

Need to get in the mindset of doing reps with the lifts quickly.

Comment #156 - Posted by: Rggr at March 21, 2011 1:03 PM

First off, Matt, scale it how you want to scale it but the point of this WOD was to increase endurance and power. Second, I only weigh 135 so this workout was perfect for me to get a leg workout in I can hardly stand up. Time: 7:53, had to sub the rope ascents with 5 pull ups because that's all the YMCA had available.

Comment #157 - Posted by: Andrew Ingell at March 21, 2011 1:12 PM

I screwed up and interpreted the ohs pic to actually doing ohs. so.

ohs 135
20 ft accent

38:45

Comment #158 - Posted by: jt at March 21, 2011 1:55 PM

95 front squat 10-1
subbed 5 close grip pull-ups to chest for rope climbs

sets 4,3,2,1 only finished 3 pull-ups

14:31

Comment #159 - Posted by: tErkel at March 21, 2011 1:56 PM

m/39/76/210

5 tuck PUs/round, squats as rx'd

14:45

Comment #160 - Posted by: Chas at March 21, 2011 2:48 PM

M/23/180

As Rx'd:

11:50

Tough day. Front Squats were easy. Rope climb is a weakness. I honestly don't understand how Speal goes so fast.

Comment #161 - Posted by: Jordan D. at March 21, 2011 2:48 PM

WOD #59 - Done on 3/21. This just in, having a comfortable rack position for a one-rep max of front squats, does not equal a comfortable rack position for sets of five reps or more. Ouch! Took longer than I expected due to experimenting with other grips. Also, subbed towel pulldowns of 110 lbs for rope climbs.

Greg A.'s warmup
WOD time - 26:23

M/42/5'11"/257

Comment #162 - Posted by: Pat Overton at March 21, 2011 3:21 PM

8:33 as Rx'd

Rope climbs were staring to get a little dicey near the end.

Fun workout though.

Comment #163 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at March 21, 2011 3:54 PM

Amazing job Jessica! Us littleuns have to stick together!! I'm 5'2' at 102 I have just a little weight on you .....BUT if you can do it, who knows??? Maybe Ill jump in to the competitions too!!

Amazing!!

Comment #164 - Posted by: shariBaby/5'2/102 at March 21, 2011 4:20 PM

26:55
Started with squats.

Comment #165 - Posted by: John m/42/68"/165 at March 21, 2011 4:47 PM

M/34/142lbs/5'5"
As rx'd
11:02

Comment #166 - Posted by: Brandon Burritt at March 21, 2011 4:59 PM

6:21 @ crossfit snohomish

Comment #167 - Posted by: JDisch at March 21, 2011 5:24 PM

12:38
subbed towel pu's w/ knees to elbows

Comment #168 - Posted by: KB 24/5'10/197 at March 21, 2011 5:30 PM

M/34/5'4"/142lbs
As RX'd
9:17

Comment #169 - Posted by: Matthew Burritt at March 21, 2011 5:33 PM

m/51/158
15:01

Comment #170 - Posted by: DAVID LINGLE at March 21, 2011 5:35 PM

M/32/5'11.5"/202#
scaled:
back squat
105#
MorPo Kinetics Viper rope climber machine for 40'

17:32

Comment #171 - Posted by: Pope at March 21, 2011 5:49 PM

m/41/156
8:18 - 25 ft. rope climb

Comment #172 - Posted by: Seth H. at March 21, 2011 6:24 PM

Time was 7:12 as RX.
BW. 160#


Comment #173 - Posted by: Greh at March 21, 2011 6:34 PM

32 yom, 190 lbs


17:47 subbed 15 pullups for each ascent

Comment #174 - Posted by: Jeff Weltmer at March 21, 2011 7:13 PM

3 pull ups sub'd per ascent.

9:21

Comment #175 - Posted by: Erik 29/M/76.5"/200 at March 21, 2011 8:04 PM

4:51 Rx'd @ CrossFit marysville

Comment #176 - Posted by: Noah Pester at March 21, 2011 8:42 PM

10 through 1 135# Front Squats
6 Dips
5 PullUps
9:47

Comment #177 - Posted by: dyagg at March 22, 2011 5:39 AM

m/27/185

squat lb/rep:
135/5 225/3 315/1 335/1 345/1

rest 5 mins......


20 ft rope climb/ 95lb FS time: 7:17

Comment #178 - Posted by: cenzo at March 22, 2011 6:48 AM

scaled to:

75# FS and 5 pullups

appx 10 mins, clock stopped.

then and did a run tabata

and then played hockey.

and then am very tired.

Comment #179 - Posted by: bert at March 22, 2011 6:53 AM

M/ 37/ 132 lbs/ 5'-6"
As Rx: about 10:25
This was a fun and fast WOD.. I lost a lot of time going back and forth from the rack to the rope, but that's o.k. I'm sure I could have cut off 2-3 minutes, but still a good fun WOD.
I will look to see Spealer's amazing time video tonight.

Comment #180 - Posted by: Anton at March 22, 2011 7:19 AM

10:56 rx

Comment #181 - Posted by: Raph at March 22, 2011 7:26 AM

M/24/159

115LB front squats + 2 muscle up rds

22:16

Comment #182 - Posted by: Yessuh at March 22, 2011 7:45 AM

M/24/159

115LB front squats + 2 muscle up rds

22:16

Comment #183 - Posted by: Yessuh at March 22, 2011 7:45 AM

Great practice for front squats.. had to throw in lat pulldowns instead of rope (no rope/nursing forearm issue still)... but great FS workout... toyed with OHS after and felt great... strong warmup prior to OHS seems to be the key to getting my OHS total up!
- Shoutout to SpitFire CrossFit at Joint Base Balad, Iraq!

Comment #184 - Posted by: Don M at March 22, 2011 8:22 AM

m/178cm/88kg/35y
sub 5 towel pull ups for rope climb
11:45

Comment #185 - Posted by: gepeto at March 22, 2011 8:29 AM

scaled way down
95# fs
5 pullups (should've done L-pullups, or added knees to elbows)

11:11

Comment #186 - Posted by: Callum at March 22, 2011 10:14 AM

CFWU x3

23:00
10 close grip pullups per rope climb

went slow due to a queesy stomach. just wanted to get the weight in. FS were very deep.

Comment #187 - Posted by: Matthew m/30/6'2"/175 at March 22, 2011 10:25 AM

7:55 RX

Comment #188 - Posted by: Eric from Fenway at March 22, 2011 11:16 AM

14:11 - subbed 6 towel pull-ups for each of the rope climbs.

Comment #189 - Posted by: Edwin 28/M/68"/170 at March 22, 2011 11:34 AM

m/48/177
9:43 rx'd

Comment #190 - Posted by: Troy at March 22, 2011 12:39 PM

Half Volume Week

Time: 9:28. (Subbed my standard rope climbs - 12 1/2 feet to the top of the deck, standing start.)

Fun WOD. Front squats unbroken. Rope climbs went pretty smoothly - and a bonus, no rope burn today!

Comment #191 - Posted by: Mel/38m/5'10"/175 at March 22, 2011 12:55 PM

subbed 5 pull ups for each ascent.

9:45

Comment #192 - Posted by: Jamie/m/32/175/5'11" at March 22, 2011 1:17 PM

Sub'd 10 Towel pullups for rope climb. No rope at new garage gym. I think it would have been a better wod with the rope climb.

15:41

Comment #193 - Posted by: cheflin at March 22, 2011 2:16 PM

modified to 10/9/8/7/6/5
135# front squat & reg pull ups
pretty easy had to go

Comment #194 - Posted by: jh 42/210 at March 22, 2011 5:00 PM

age 21 bw 170

8:59 as rx'd

swoop & stomp used after round of 8

Comment #195 - Posted by: Chris S at March 22, 2011 6:32 PM

This was a weird one

Subbed 5 pull ups for the rope ascent since I have no access to a rope...did it at home with no rack so I did 10 cleans to get the barbell onto my shoulders...lousy depth on the squats except for the last one...took a phone call and went around the side of the house to get some loose dogs out of the driveway

21:06

Comment #196 - Posted by: Cleveland at March 22, 2011 8:43 PM

17:00

Comment #197 - Posted by: Pacers at March 23, 2011 12:28 AM

10/9/8..FS
subbed 10/9/8... dead hanging pullups for rope climb,

around 18 minutes, had to wait for PU bar a few times. =(

Comment #198 - Posted by: AJ at March 23, 2011 6:26 AM

subbed 95# front squat & 5 towel pullups for rope climb

9:58

Comment #199 - Posted by: knodes at March 23, 2011 8:50 AM

Kick but alternate:

All squat sets where cleaned into posistion from the ground with 135#

10 Front Squats
Run .25 mile
9 FS
run .50 mile
8 FS
run .25 mile
7 FS
run .50 mile
6 FS
run .25 mile
5 FS
run .50 mile
4 FS
run .25 mile
3 FS
run .50 mile
2 FS
run .25 mile
1 FS
run .50 mile

39 min. 29 sec.


Comment #200 - Posted by: Hunter D at March 23, 2011 4:04 PM


did 6 towel pullups per rope climb round

8:27

Comment #201 - Posted by: Kevin McClellan 49/195 at March 23, 2011 5:42 PM

M/31/5'7"/175

subbed using the tricep pulldown rope over the pull up bar for rope climbs. I did 5 rope pull ups each set. 17:15

Comment #202 - Posted by: Mark S. at March 23, 2011 11:45 PM

Subbed each rope climb with 5 muscle-ups.

27:51

Comment #203 - Posted by: James M/28/5'7"/155 at March 24, 2011 7:11 AM

115# front squats
12 towel pulls per rd.
16:50

Comment #204 - Posted by: Dan W at March 24, 2011 7:14 AM

subbed 10 pull ups for rope climb

13:54 (may have missed 2 front squats - couldn't remember)

Comment #205 - Posted by: Jack - Hitchin at March 24, 2011 9:56 AM

subbed 4 towel pull-ups for rope climbs

14:18

m/36/222

Comment #206 - Posted by: Toby D at March 24, 2011 10:11 AM

sub'd 40ft bear crawl for rope climb

9:43

Comment #207 - Posted by: Ryan at March 24, 2011 12:53 PM

26/m/194/70''

did it with judah. 7:28. the shoes i wore had a groove from the rope, made some of the climbs difficult. first 3-4 rounds became kinda hard

Comment #208 - Posted by: gino at March 24, 2011 1:17 PM

11:28

Comment #209 - Posted by: ecp2 at March 24, 2011 7:05 PM

C-
9:45

Comment #210 - Posted by: Jeff & Charity @ CF Snohomish at March 25, 2011 2:14 PM

MD

14 Front Squat, #45
6 Towel Pulldowns
13 FS, #45
6 Towel Pulldowns
11 FS, #45
6 Towel Pulldowns
10 FS, #45
6 Towel Pulldowns
8 FS, #45
6 Towel Pulldowns
7 FS, #45
6 Towel Pulldowns
5 FS, #45
6 Towel Pulldowns
4 FS, #45
6 Towel Pulldowns
3 FS, #45
6 Towel Pulldowns
2 FS, #45
6 Towel Pulldowns

8:51

Comment #211 - Posted by: JF Lauzon - Wakefield, QC m/24/168/5'10 at March 25, 2011 7:16 PM

RX'd
10:38

Comment #212 - Posted by: Steve M/28/5'6''/172 at March 26, 2011 11:41 AM

28/m/5'8"/192

14:44 (5 towel pullups sub'd for rope climbs)

Comment #213 - Posted by: Justino at March 26, 2011 12:21 PM

No rope. So skipped this WOD and we practiced double unders for the CF open WOD #1.

Comment #214 - Posted by: Miyagi m/31/167.2# at March 26, 2011 9:39 PM

M.36.170

Sub 15 jumping pu

17:38

Comment #215 - Posted by: LMD_Mike at March 26, 2011 11:15 PM

36:10

Comment #216 - Posted by: Pacers at March 27, 2011 10:10 AM

Scaled front squats back to 95lbs and subbed 4 towel pullups for rope climbs. I'm still feeling the pullups from Friday's WOD so I took it easy.

11:27

Comment #217 - Posted by: Henry M at March 27, 2011 3:32 PM

Scaled front squats back to 95lbs and subbed 4 towel pullups for rope climbs. I'm still feeling the pullups from Friday's WOD so I took it easy.

11:27

Comment #218 - Posted by: Henry M at March 27, 2011 3:33 PM

8:03

Comment #219 - Posted by: MikeyPaul - M/29/5'8"/170 at March 27, 2011 4:23 PM

sub 45# DB HPC for rope climbs

Comment #220 - Posted by: MikeyPaul - M/29/5'8"/170 at March 27, 2011 4:24 PM

WU
14:31
subbed 10 towel pull ups for each rope climb (no rope available)
M/50/197#/72"

Comment #221 - Posted by: RB at March 27, 2011 7:42 PM

Modified WOD:
10 rounds of:
10, 9, 8, --> 1 135# Front Squat
5 Pull-ups

10:46 min

Comment #222 - Posted by: CER - M/36/200/6' at March 28, 2011 9:12 AM

BrandX Pups

95lb Front Squat 10 Reps
5 pullups
95 lb FS - 8 Reps
5 Pullups
95lb FS - 6 Reps
5 Pullups
95lb FS - 4 Reps
5 Pullups
95lb FS - 2 Reps
5 Pullups

4:20

Comment #223 - Posted by: BigCurly13 at March 28, 2011 2:22 PM

m/32/5'8"/170lb

front squats as rx'd, 5 towel PU for rope climbs

6:22

60 155 168
250Cal

Comment #224 - Posted by: Adam Hamm at March 29, 2011 7:48 AM

50/m/190

As Rx'd. 16:51

Comment #225 - Posted by: denob at March 30, 2011 10:15 AM

12:47

As rx'd, subbing each rope climb with 10 pull-ups. Liked this one since the squats gave my forearms some much needed rest but kept my heartrate up at the same time.


M/26/5'11''/200

Comment #226 - Posted by: Kent at March 31, 2011 2:43 PM

subbed rope climb with 5 pull-ups

12:16

Comment #227 - Posted by: Manchild at April 1, 2011 4:22 AM

11:52

Comment #228 - Posted by: JPW at April 2, 2011 2:53 AM

Subbed rope climb with 5 chin-ups. I only kipped on one set of 5. Front squats at 95#

11:05

Comment #229 - Posted by: Gerard Dawson at April 4, 2011 2:39 PM

subbed 5 pull ups

10:34. I would have been faster but people kept taking the pull up bar.

Comment #230 - Posted by: thenine/m/33/6'6/250 at April 5, 2011 7:31 PM

20:14

61.5k front squat
subbed 10 kipping pull ups

Comment #231 - Posted by: zenoperegrinus at April 7, 2011 11:56 AM

M/46/163

11:51 -Rx'd

Comment #232 - Posted by: Gar at April 18, 2011 12:36 PM

M/23/70"/190#

As Rx'd

23:16

done at Red Stick CrossFit

Comment #233 - Posted by: Bill Gibson at May 17, 2011 9:33 PM

CFWUx2
15:45
At Kingsgate, cleaned bar from floor to start FS

Comment #234 - Posted by: Doug at May 27, 2011 2:26 PM

m/34/5'9"/162
16:38 @95lbs front squat and 5 towel pull-ups plus knees to elbows each round

Comment #235 - Posted by: jiggastemple at September 21, 2011 7:53 PM

Good solid WOD. Felt it a lot in the shoulders. Did all the front squats unbroken, minimized the rest as much as I could. 7:39 RX'd :)

Comment #236 - Posted by: Jason H. 23/M/5'8"/146lbs at September 12, 2012 2:19 PM

Good solid WOD. Felt it a lot in the shoulders. Did all the front squats unbroken, minimized the rest as much as I could. 7:39 RX'd :)

Comment #237 - Posted by: Jason H. 23/M/5'8"/146lbs at September 12, 2012 2:19 PM
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