May 1, 2011
Five rounds for time of:
15 Ring rows
155 pound Bench press, 15 reps
225 pound Back squat, 15 reps
Set up rings and box such that heels are at the height of the bottom of the rings.
Austin Malleolo 16:30, Chad Wittman 16:43.
Post time to comments.
"No More Fat Guy: A Story of Hard Work" with John Daly, CrossFit Journal preview video [wmv] [mov]
"The Man Test: Slosh Pipe" - video [wmv] [mov]
"Cutting Bell Peppers" with Nick Massie - video [wmv] [mov]
"Flaming enthusiasm, backed up by horse sense and persistence, is the quality that most frequently makes for success."
Posted by lauren at May 1, 2011 5:00 PM
- Dale Carnegie
Great Picture and seems to be an awsome WOD, Can't wait!
Love the knife in the Bell Pepper cutting demo....where did they get it?
Just finished Jackie. Results posted there.
what if i dont have two barbells so i can move from bench to squats with out having to move the weights is there a sub i can do for the squat or the bench so i can attempt this wod
Maybe sub weighted push-ups instead.. maybe a 45# plate on your back??
For ring rows, go to crossfit Football and search under Supine Ring Pull ups. This looks like a high volume CFFB WOD. Enjoy.
From the CrossFit Football site:
*Definition of Supine - The supine position is a position of the body; lying down with the face up.
*To perform Supine Ring PUs, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.
There's also a great CFJ article on ringrows. Free download to boot.
I'm in the same position of just having one rack and bar. I may have to quickly adjust j-clips and load.
Not trying to be a troll, but who cares if you eat the seeds in a pepper? People are so picky about things that are perfectly edible and toss half of whatever it is. Eat a potato skin, don't peel a carrot. Granted some things are just downright inedible, like avocado and peach pits, but the majority of things aren't....GAH! Sorry for the rant.
great photo! Always nice to see happy people!
Nice human deadlift. Now do a human clean and jerk.
What is the weight for females?
#5 - If you have 35lb plates you can easily pull them of and on between bench press and back squat. Five seconds of active rest is really not that much that I would consider tying to sub an exercise
3 rounds of:
10 back extensions
whole lotta subbin' & scalin' goin' on...
5 rounds of:
15 bar dips
95# bench press, 15 reps
135# back squat, 15 reps
Strength needs a lot of work.
what if my max BP is only 165? what weight should i use for that? also my squat isnt near 225 yet so i was just gonna do a the same ration here (BP/squat) with the modified BP weight if thats possible
Like how the bar is supporting the girls' "girls"! ;-) Talk about overkill on the underwire!
Mark at #30 you'll probably see this a few times from here on out but scale as needed. It looks like this workout should be fairly Met-con (as opposed to strength) so do a weight that's hard but you can finish without stopping for an extended period. Then after you're done work on increasing your overall strength (or do it on another day).
Jason MacDonald represents for CF and wins his mma fight at UFC 129 \o/
@ comment 10
its not about eating the seeds, its that if the seeds get on the cutting board the knife can't cut through them and will end up sliding and you may end up cutting yourself
What i see in CF on tuesday is what i learn in Crossfit Carnage, Hollywood FL on Monday.
Jason and Josh are in great supply of good coaching.
This WOD looks burly, but apparently if we're preparing for the games we should skip it, or scale the weight down dramatically and do it for 10:00-20:00. Thanks though!
Nice video on John Daly. Its awesome to see how CF impacts peoples lives. Good work man, keep it up.
I can't get the video of 'no more fat guy' to play on my fruit branded smart phone. Is that 'the' John Daly, Open Champion & Hooters fan?
way to go john daly
with respect to pros you are the the kind of cross fit athlete i am inspired by
24:58, but I had to scale a lot.
Bench press 132 pound
Squat 154 pound
In the last round I was about to collapse :D
15 bar rows
100 pound Bench press, 15 reps
100 pound Back squat, 15 reps
Did row using bar in squat pegs. Shoulder (AC) pain made me switch to pushup instead of bench after set 3. Pushups hurt just as bad. Should have switched to press.
Used same cage for row, squat, bench. Only 1 set of pegs & safeties. Started bench with bar on safeties (from bottom). Weight was just low enough to do squats & bench unbroken.
Sunday musings (in the rain)...
1) Rain. April showers may bring May flowers, but if my basement floods one more time this Spring...
2) Rain and the floods. "Pray to God, but keep rowing toward shore."
3) Rain and friendship. Friendship is on my mind quite often. I ponder it as I think about friends old and new. My 25th graduate school reunion is in a month or so (note to self: make plane reservation), and I am pleasantly surprised at the number of old friends and friendly acquaintances who are emerging from the mists of my past. Misplaced, lost, or cast aside, the skeletons of friendships past walk with me, still.
We are blessed, fortunate beyond measure, if we can count among the masses a single friend. One to whom we can always turn, from whom we withhold nothing, who will give to us everything. To have more than one friend such as this is to have a kind of wealth that beggars description.
If we are lucky enough to have friends they are joined in the garden of our lives by that next best thing, friendly acquaintances, and these in turn are surrounded by acquaintances, the entire garden encircled by farmland that lies, for the moment at least, unexplored.
The garden analogy is an apt one for friendship. A garden requires tending and so, too, does a friendship. Left untended, left to chance, it is certainly possible for a garden to flourish, but all too often both gardens and friendships ignored too long have a beauty that is but a cherished memory, seen only with the mind's eye.
Friendship, like a garden, grows best when exposed to both sun AND rain, albeit for different reasons. A friendship that has known only sunny days may weather that first storm; a friendship that has known both sun and rain is steeled against any and all weather, especially if we gardeners were active in the tending despite the elements.
Who is your friend? Who is there for you in both sunshine and rain? From whom do you wish only friendship, and who asks only the same from you? Have you done your part? Have you tended your garden in both sunshine AND rain?
4) Rain, tears. "I have given up all hope of a happier past." A better, more poetic version of the lesson Simba "absorbed" from Rafiki about longing for the past or hoping that it will change if one wishes just a little harder. The ball STILL goes through Buckner's legs each time I watch.
The moment is NOW. Now is what we have. We have learned from the past, and we plan to apply what we have learned to the future, but what we have is "now". Now is all there is. Pay attention. Now is important. The people you are with, the task at hand, the place you occupy NOW are what you have. Pay attention; don't miss the moments now.
In the end "[all] those moments will be lost in time. Like tears in rain."
I'll see you next week...
subbed 80lb dumbells for bench press
39.45, with 135lb bench, 155lb squat for 3 rnds, 135lb squat for 2 rnds
Low on enery/intensity today.
Also, great picture with the cute girl dead lift.
Subbed a row machine with 270#
Couldn’t do the last 12 squats - nauseous
Scaled to 135/185
Didn't do today's WOD -- normally I wouldn't bother with a post about doing some other workout, but I hope you'll agree this is a good CF story.
Two weeks ago I saw there was going to be a charity 5K race today starting on the track at my gym, so I entered. Never done a race before, and I used it as a field test of CF methodology: I made no special preparation whatsoever, no changes at all to normal diet or training. Last time I ran 5K was the last time it was the WOD. Did "Jackie" yesterday like everyone else.
Got to the race, did a Greg A. warmup and a few K-Star mobility drills, and hit it. Result: finished 4th overall with a 26 second 5K PR.
I am not a good runner by any means; I am 46 and short with short legs. But thanks to CrossFit I can enter a race like this with no special preparation whatsoever and not only finish but acquit myself pretty well. Of the 2 guys and 1 gal who beat me, the oldest was 16 years younger than me, and the others were closer to half my age.
Point is, this stuff works and it has changed my life in many ways. There's no way I could ever thank Coach and everyone else at HQ enough for this program, the incredible amount of thought, research, testing, and insight behind it, and the powerful impact it has had on me.
Anyway, sorry to distract from the discussion of today's WOD, but as someone who CF's alone I had to share this with someone!
2:11,4:39,6:20 13:11 for 3 rds. Absolutely Brutal. Pacing is highly recommended for next attempt.
Those squats just heavier and heavier! By the final rounds I did them 5-5-5, with that last five executed at a halting, grunting pace.
In fact, the BP also got heavy. Who'da thunkit, at only 155 lbs?
Hey, guess what! The ring rows also got broken up by the final sets!
I think I'm detecting a trend...
Subbed ring rows for close grip pull ups. 155 bench press and 225 squat. five rounds in 9:15
Theresa @ 105/155; 3 rounds: 22:52
Mark @ 135#/185#; 3 rounds 25:08
I lost track of reps and either did 5 or 6 in :28min. Scaled squats to 185 after the first set, which seems pretty pathetic at my weight, but I just couln't get the depth in the squat at 225.
I came very close to meating pukie at round 3.
Nice WOD. Looking forward to tomorrow's rest day.
25:53 (3 Rounds)
Major suckfest. Squats were miserably slow.
24:50 @ 120/185. Tough!
Day 27 of 100DBC.
17:50 total for 5 sets
Extremely tough one today!!!
I'm assuming that those that can aught to do the ring rows with the body completely horizontal at the bottom?
As rx'd 12:37
Here's my take on the day. Subs all the way.
15 pull ups,
15 155# push press,
15 155# front squats.
I just don't have access to a gym that can give me all the room and bars that I'd need to do this. The only gym I have available today only has three bars, and no squat rack.
oh woops it says how to set the rings right underneath, attention to detail suffering after celebrating our box's grand opening last night lol
my only sub was 20 weighted push ups with 45lb plate in place of the 155lb bench. I just don't have the set up to move from squat to bench fast enough so as to not impact my time
squat: rounds 1 and 2 225#. rounds 3, 4, and 5 bw (170#)
everything else as rx'd.
workout was extremely tough.
39:00 scaled 135 BP and 185 BS. Even scaled this one was tough.
That is a Bar Bell you want to LIFT and
Rx - 36:39
Great WOD!! Thanks HQ!!
Used bar instead of rings for rows/Did milt instead of bench ( not enough equip) w 115lbs
15 ring rows feet 2 ft lower
15 115# bp
15 165# bs
In honor of the 9 killed in Afghanistan and for the friend of someone at the Victory Base fire house (Baghdad) that was killed 4 years ago: For time, did it in 1:12:49,
100 Walking lunges, 100 dips, 100 air squats, 100 Kettle Bell Swings, 100 Push ups, 100 45 lb Push Press (RX was 95), 100 20 inch Box Jumps, 100 sit-ups, 100 double unders (did 200 regular jump rope), 100 Wall Balls
Did wrong order, not sure it matters
as rx'd otherwise
34:00, felt tight on BS and never loosened up, bench easy, rows awkward. worked through workout with someone sharing stations but if I wasn't I really wasn't in the mood to work too much faster.
Bill M @40,
Great job! Congrats.
Thanks, Bingo. And in case anyone was wondering, yes, in fact there were more than four people in the race!
40 rx'd. Man that was tough after yesterday's Life as RX'd event in Orlando. 3 wods in one day yesterday - didnt have much in the tank tday, but I did it anyway!! Looking forward to rest tomorrow
Wow that was much tougher than I thought it would be. The hardest part was that my elbows and lower biceps would get very sore during the squats... Flexibility issue I guess..
Did I see a 9:15 posted up there? That's amazing, would love to see a video!
Changed/scaled this WOD significantly so I would still be functioning enough to study for finals today.
8 rounds for time of:
10 supine bar pull ups- feet on 20" box
10 bench press (45#-bar only)
10 squat (75#)
Then, 64 burpees for day 64 of my 100 day burpee challenge.
Holy Cow! summited, as Rx'd in 44:00 - without oxygen
Squats had to come in sets of 5, as it's been a while since I've squatted real weight.
scaled to 65 bench (yuk!) and 135 bs
Wish some other girls would throw up their times on here...cmon ladies brag on what you did!!!!
5 rds for time
15 chin ups
15 shoulder press w/ fat bar (47#)
15 back squats 135#
Great story Bill M.
I, too, am a solo crossfitter. I see my rewards every day I go to work and hang or surpass the youngsters I work with. My age on some are more than twofold. It is such a great feeling.
Go Moore for crossfit!!
Totally unrelated to today's workout... as today I did Moore.. kind of.
I did 5 rounds of a 12' rope climb, 650m run, max pullups.
It took me 25 minutes or so.
BUT.. after reading Master's Open competitor Cliff Lewis' article as a self taught master and how he make pullups his strength by doing 40 a day, Now my shoulders and elbows seems to be cured, I've decided to go ahead and do 30 a day. If the workout calls for them, great.. if not, I have to tack them on at some time. While doing my 30 outside of a workout, I will try to get my kipping to work, if it's during a workout, I continue to do my dead hang.
I am pleased to say that in the 5 rounds, I was able to get 29 pullups done.. and they're getting EASIER!
Will I ever make pullups a strength? I dunno but I'm also cutting out all grains from my diet and i'm hoping to lose a few pounds... That's gotta help, right?
So... I'll keep you posted.. My Fran time is going to plummet!
This is a modification to my earlier comment (#56). So, I'll just resubmit everything with the information that was left out.
Rx - 36:39, with a 10 pound weighted vest.
Great WOD...thanks again, HQ!!
I'm not only a solo CF-er, but I've always also been kind of a loner with my workouts, relying solely on internal motivation and and keeping my struggles and achievements to myself. And I'm talking about over 30 years of working out (about 3 doing CF exclusively). But after lurking here for a few years and reading/hearing constantly about how essential the community aspect is to CF, I decided several weeks ago to start posting. I have to say -- I should have gotten involved sooner. I know I've only taken a small step, but you know what they say about old dogs...
I was recently listening to an old CF Radio broadcast with Greg A. where he talked about the importance of goal setting. I think perhaps my next goal is to actually get myself to a cert and start going to a box.
Bill M #40
Great story....thank you for sharing!!
Scaled BP - 145lbs, BS 185lbs for round 1, 165lbs for rounds 2-5. Ring rows Rx'd - 32:59
See, this is what I meant in my post above (#73) about getting involved. I never realized how powerful it is to share with others who can relate to your experience and who can be so supportive of someone they've never even met.
24:05, this one was brutal for me, those squats got heavy quick
Not Rx'ed- subbed ring pushups for bench press and 165 lb back squats
Scaled as follows:
BP to 100
BS to 155
Rows rx'd (body at parallel)
with 135lb BS
-My squats need a lot of work, so I worked on form for this WOD. High rep schemes are not my strong suit, so I just got hammered on the BP.
Supine rows 15 reps
Power Push-ups 30lbs resistance 15 reps
DND Squats (sore knee from yesterday’s WOD, DJD acting up)
When you do a push up you lift approximately 60% of your bodyweight
Don't have any rings yet, but boy I sure cannot wait to reacquaint myself with that Smith machine again...
Subs galore. Right leg out of commission.
w/u - Samson x 2, static neck-shoulder, bar dislocates
Rx is (subs were):
Five rounds for time of:
15 Ring rows (15 reverse pushups to Smith bar)
155 pound Bench press, 15 reps (115#, 15 reps)
225 pound Back squat, 15 reps (40# left-leg squat, 15 reps)
18 min 50 secs
c/o 1pood kb swing x 10, 45# press x 10, 20 sec L-sit progression, one-legged 500 m. row (1:49)
5 rounds for time:
15 rows, hanging from Smith bar
15 squats 155#
15 bench press (2 x 70# dumbbells)
23:04 a few delays in my crowded YMCA. Kept the squat weight low to really work on going deeper. Still needs work. Good solid WOD.
squats slowed me down...
Great Job! That's what CF is all about. Master on none BUT good at everything. Keep it up!
32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Ring row x 5. Bench press 45lbs x 5-5 95lbs x 5 135lbs x 5 155lbs x 3.
Back Squat 45lbs x 5-5 95lbs x 5 135lbs x 5 185lbs x 2
Subbed 155lb back squats
Foam roll after
5 rounds for time:
Scaled ring rows (not horizontal)
15 bench press 135#
15 squat 185#
That includes about 7:30 of stupid transitions on one squat rack.
Little WU then WOD:
that was a lot of squats at 225.
W/U: BP, 175x5 - 195x3 - 215x1.
As Rx: 33:36.
Ring rows done with heels on a 24" box and rings suspended 24" from the deck. Bar to chest bench press. Rock bottom back squat.
I knew the bench press was going to be painfully slow, due to a left shoulder injury. But, the back squats were slower than they should have been. This was a good grinder for me. Next two cycles will be done in active rest mode.
Hugely scaled, dagburn knee.
120lb BP, and airsquats, ring rows as rx'd
Thanks Bill M. I really enjoyed your excellent story, and I heartily second your gratitude to Coach, Lauren, and everyone that makes Crossfit work. Hey Kevin and Darrell, great job on Jackie. Way to go today Laura and Julie!
Scaled to 3 rounds so the DOMS is not too debilitating...at home in 16:05 with one bar.
sets of 12 on thrusters
sets of 5 on pu
2011-05-01: 17:11. Sub 95/135. Worst WOD in long time.
21:36 unfortunately the squat rack at my globogym was taken so I subbed 16 pistols total(8 each leg)
Rest done RX
Guy @86 -- thanks! That's how I see it also -- I might not be a master of any one domain, but I can at least hang in there on a run or weightlifting, or whatever else comes along. As Coach said a long time ago (I'm paraphrasing from memory here), life tends to punish the specialist and reward the generalist. I want to be that generalist.
Sub'd 205# Back Squats
21 mins. After the first round I dropped the squats from 225# to 185# - legs still sore from earlier WOD thrusters.
Scaled and shortened, 3 rounds at 135/185.
Then ran 800m in 2:54, finished the remaining 30 back squats @ 185lb in sets of 5 tag teamed back and forth with workout partner, then ran 400m in 1:13.
squats killed me
M/38/6'3"/235lbs CF Start 2/7/11
1000 meter row
45 pound Thruster, 50 reps
Subbed Row with SDLHP (100)workout interupted by call during Sumo's had to start over cold on restart. PU's done 2 and 3 at a time. PU's took about 6-7 mins.
Haven't been doing the WOD's as consistantly as I should. Trying to Increase my Strength with 5/3/1 and getting in WOD's where I can. Strength is going up.
Only 3 rounds today
Rows Unbroken as Rx'd
Bench Unbroken as Rx'd
Squat 225 x 5 Legs fatigued from doing 265 LB sqauats Saturday AM.
Had to scale this one back. Kept the squat at 135# and by the 3rd round was doing 115# bench. Had to sit on the floor for 5 minutes after completing so I think this was about right for me.
Jeff 2nd WOD of day (5k in the AM)
cfwu (1 round only)
as rx'd 47'50"
The back squat was tough, with the majority 2 or 3 reps at a time.
Tough way to come back after a holiday as Rx'd but same weight on bench and squat 30 minutes dead!
bigger squat sets
this one isnt so bad
60kg (135 pound) bench press
84kg (185 pound) back squat
also, day 2 of 100 days of 100 burpees.
Wow, you are amazing man! How about the
weight of the two lovely girls?
Had to sub ring row for row pull on a tree limb with feet in a rope loop going around the limb, Inclined pushups for bench and 10 single leg squats each leg with hand on something for balance for squats.
sub 75lb db's (150lb total) for bp
all else as rx'd
@40, Bill M, way to go -- utterly inspirational for this almost-50-yr-old.
I think you have helped me resolve whether to do a lot of 'extra' rowing in prep for a fun event later this year.
Last fall, I read about a public 2k rowing event in Seattle, evidently an annual thing. Purpose is to get more kids and adults into rowing (and fitness generally). Never done the event, which the Seattle Times covered. Since reading about, I've played with putting in extra rowing every day, or 2 of 3 workout days, a week for 3-4 months starting now to see if I could go to the event and post a sub-7:00 2K.
(The only 2K I've ever rowed was last weekend's 2K row-WOD which I did in 7:45. That alone is, like your great 10K time, proof for me that CF works. I could no more have done a 7:45 2K 2 months ago than I could have flown to the moon. In fact I am quite sure I could not have *finished* a 2K row 2 months ago.)
But based on your experience, I think I'm just going to do WODs, and throw in a 500 or 1000m row as warmup or cooldown maybe once a week, and go to the 2k event as-is. I'll be 50 at that point, and wouldn't it be fun if word got out that some old fart who only does CrossFit and had knee surgery in May stomped on that 2K...
(Have you seen / heard of Kelly Starrett's, CrossFit SF, Team Un-Scared? At least once, for the insane Bay Area Quad Dipsea run, Kelly and a crew of CF'ers did no extra running prep and ran the grueling race. Results and an article in the CF Journal, I believe.)
as rx'd 33:22. Rounds 4 and 5 on the squat were slow going, and with gratitude to the Navy Seal team that took down OBL.
36:06 as Rx'd, that was a grinder for me!
straight bar for ring rows, 155lb bench, 135lb squats
m, 30, 5'8", 180
TOUGH WOD! DNF'd b/c I tried to squeeze in the 1 Mile CFE Hill Climb WOD right before: BIG mistake!
Scaled bench back to 135#. Bar dips only.
Four rounds @20:48. Totally cooked.
Where do I get a set of weights like those John is using? :)
Matt H @121, thanks for the nice words, brother! I can't tell you how good it is to get so much positive feedback from the people in this community.
After my 5K experience, I can only say that I totally agree you should just stick with the regular WOD's and your normal diet/training/rest schedule, and then go crush that 2K rowing event. Everything I've always heard from Coach and the other CF authorities was that the mainsite WOD was really all you need -- and I think that especially holds true for those of us in our 40's and beyond. Because despite Zoning, taking fish oil and getting plenty of rest, etc., I know the amount of training I can handle is just not as much as I could when I was in my 20's or 30's, so there's no way I could throw in much extra running, rowing, or whatever else without quickly becoming overtrained (or more accurately, under-rested).
But the good news, I discovered, was that I don't have to do more. Even at my age I find by just following the mainsite WOD's I am still setting PR's in things that only come up occasionally. For example, when we did that 2K row recently I also set myself a new PR -- only by a few seconds, but I was happy to get it. And I had not done any rowing since the last time it came up in a WOD. For many years I held to the idea that if I didn't train a specific exercise regularly and frequently (bench press comes to mind), my capacity for that exercise would diminish. Obviously that was wrong!
And to be honest, I also found that it took off a lot of the pressure I might have otherwise felt about entering a competitive event. Instead of running and running and getting too focused on that one domain, I relied on two things I knew to be absolutely true: first, that because I had done 5K runs before as the WOD, I knew I could do it and approximately what kind of performance I could expect. Second, that I would feel at least a little competitive adrenaline jolt that would push me a bit harder than I'd been able to go before. Both of these turned out to be true for me, and I'm sure for you as well. But maybe the best thing was that this knowledge made me completely calm at the event. No nerves or butterflies even though it was my "competitive debut" -- because I really felt like my true goal was to do better than my own previous best.
I haven't heard of K. Starrett's Team Un-Scared (although I follow his MobilityWOD blog). But I did read an article in the Journal some time ago about Greg A. attempting a 100 mile run with no preparation other than doing whatever running came up in the regular WODs. Super inspirational, just like everything else Greg A. does, and I think that might have been what really convinced me how to approach this.
Sorry to be so long-winded here, but in conclusion all I can say is have faith in the program -- it will not let you down. Go crush that 2K row, come back here and tell everyone about your experience, and I guarantee you will be thrilled with the amount of support, encouragement and positive responses you get from this community!
22:00 (had to do a little guessing on the time)
15 rows (straight bar)
30 air squats
15 push ups (modified)
As rx'd, 26:51.
I figured this one would take awhile. Ring rows were initially the most challenging as they are a new movement for me. All broken. Fatigued most on bench press. Got first round unbroken, but by the end I was doing 2's and 3's. Squats felt good but really wore me out. First and last round unbroken. Middle rounds broke at 8 or 10. This was a good, tough all-around workout.
Nicely done Bill M
Serious scaling and subbing for this wod:
5 rounds for time:
12 body rows on pullup bar, knees on chest
15 bench press 45 kgs
15 back squats 45 kgs
135# BP & FS
Ring rows w/heals on GHD (~1' below rings)
Did not push for time; ~ 48 min
subbed 205 for 225 lbs squats
24:00 (bench 135, squat 205)
Scaled to 185lb squats
Time = 38:05
Subbed 80kg Back Squat
Sub 80kg Back Squat
This was rough. I am smoked. Set a "I have never done this" goal of 40 minutes... and somehow beat it.
Felt like a Hero WOD.
115 lb BP
Leg Press w/ 90 lb each side
straight bar for ring rows
May have torn my ACL
13:30; Used the barbell on the Smith machine for rings rows. Otherwise as Rx'ed.
13:30; used barbell on the Smith machine as substitution for rings rows. Otherwise as Rx'ed.
I remember a cuple of years ago, I took some time off crossfit to do starting strength because I couldn't do the WODs as RX. I remember hitting an emotional 5RM of 100kg on the squat and feeling like I'd hit a massive milestone.
Yesterday I it this as RX and finished
1hr 21min as Rx'd
Was doing this with three guys and a lot more weight than I'm used to. I had to split up the squats and BPs. Hence the time.
Well that was a rough one. It had a little something for everyone one. So you think you can power through 15 in a row…go ahead…oh you can’t breathe now…oh now you need 2 sets go get 15 that’s’ great, take breather. Oh now on the 3rd rnd you are out of breath and breaking into 3 sets, now you can breathe just fine, but the clock is running and you now need 4 sets to get through, so no matter how hard you want to go, you are at muscle failure and the clock is still running… yah this one was just mean.
By the way those ring rows are no joke. Got 12 the first round, never got close to that number again.
The Rows we simply survival mode after 1st rnd, the BP was 10-5 each rnd. The squats were 10-5 each rnd.
The GC came in at 33.05.
CDR A at 21.29.
Avg HR at 69%, cal = 374
Rough splits were
BP = 1:05
46 minutes - squats were rough.
3 mile run
20 155# Bench Press
50 Weighted Sits
Not much time today...will do WOD next time
Subbed smith bar for rings but otherwise as rx'd
Jen: 25:20 (bench 75# and squat 145#)
Harold: 28:23 RX
Eric: 30:37 (2 rnds RX... then 1 rd 185# squat and 2 rd 135# squat)
Chris: 38:23 (bench 115, squat 135#, modified ring row)
Gunnar: 3 rounds and had to leave
Holy 'bleep' that sucked. Rx'd--22:20
Using 135 and 185
sub Smith bar for rings
10 ring rows
10 ring pushups
10 95 lbs squats
didn't do this one properly:
3 rounds, back squats @ 90 kg, push ups crossfit games style instead of bench press, untimed
Only 4 rds. Scaled to 135# bench & 185 squats. Also, put rings at arms length w/ heels on 20" box.
Scaled back to 135# bench and 185# squat. Broke sets by round 3. Next time try with at least 205# on squat, feel that I could have done more. Finished in 24:34, spent by the end...Great Workout!
subbed 135lbs for bp and squat. Fighting a cold and allergies.
Cool Pic haha. No straps either...good stuff!
this will be tomorrow's WOD for me...(do my own random programming using a mix of mainsite, crossfit pori, and my own torturous creations!)
I'll use RX'd weight until i cant. Should be able to breathe out a set or two...drop by 20% from there...
Ring Rows- sub'd undr smith bar, with heels on bench
BP - 135#
SQ - 155#
24 min rnd5= wussout
49:35 as RX'd.. not sure but maybe I should have scaled the squats
24:40 5 rounds ouch my triceps hurt!
ring pulls, bench 65#, back squat 55#
24:40 5 rounds ouch my triceps hurt!
ring pulls, bench 65#, back squat 55#
15 ring rows
155lb Bench Press 15 reps, (dropped to 135# for last 4 rds)
15 Air Squats - (home gym, only one bar)
Bill M. #40
I know this is a few days late but I just wanted to say Great Story! Thanks! I can totally relate... I'm 45 and also a loner when it comes to working out. I do crossfit solo at home in a gym I put together and for the last 20+yrs have worked out at a globo with headphones on and doing my own thing. I have been a little concerned lately about a 5miler that I'm running in on Memorial Day weekend. I ran in it last year for my first competitive event but I was running about 25 miles a week for about 6mos leading up to it. Now I just do Crossfit mainsite WOD and the occassional couple mile run (maybe 5mi./wk). After reading your story I'm a little less concerned..... BTW- I am also setting a goal for myself to get to a box and go to a Cert.... I need to get out of my box and into the CF community!
Thanks again for the story
First round as rx'd after BP 60kg, BS 90kg
Wow! Bad one for me. Scaled squats to 10 reps, 185 for 2 rounds, 135 last 3.
Approx. 25 mins. Did one round, partner did one round, then I started next round, etc.
This one made me sore for 2 days so far.
4 rounds for time of:
15 Ring rows
155 pound Bench press, 15 reps
225 pound smith Back squat, 15 reps
only time for 4 rounds. this one smoked me.
29:30 as Rx'd... slog on the Squats!
10 Ring row
10 Bench, 155#
10 Squat, 205#
approx 20 minutes...subbed 120 lb seated rows, 135 lb bench and squat...still weak
Did this a couple of days ago.
Did first 2 rounds scaled as follows:
135lbs Bench Press
Realized that was too heavy, then did the remaining 3 rounds scaled as follows:
115lbs Bench Press
135 for bench
175 for squat
Ken @175, thanks for the nice words! I'm in exactly the same situation as you; I do CF in a globo gym and to a certain extent at home as well, depending on what the workout requires. But as I mentioned above, after hearing so many people here talk about the importance of being part of the CF community I finally took a first small step by posting here, and it's been a completely positive experience.
I've also read countless posts over the years with nothing but praise for the certs and statements like "you've got to go to one of these -- I can't believe how much I learned." So I really need to just sign up for one and go -- and stop procrastinating! Of course, I also want to start going to a box. I'm certain after I take both these steps I'll only wonder what took me so long.
And best of luck with your race -- definitely be sure to post about your experience and I know you'll be pleased with the response from folks here. Frankly I can't believe how positive it's been -- I was initially hesitant to even write my original post because I thought people might not really care all that much about some guy they don't know doing a different workout than the posted WOD. But if you scroll through you'll see how many people like yourself took the time to say something nice. That has really meant a lot to me and I'm grateful to everyone for the support!
38:39 + first time puking during a xfit workout. not sure if thats a good thing or not.
squats demolished me. Had done 5x5 power clean earlier in the day. first time ever doing ring rows and surprisingly much tougher than planned. All bench was unbroken and will be doing 185 next time for that.
Overall, killer WOD! legs are gonna be cashed in the morning.
1st rd: subd 205 for sqts.
2-5 rds: subd 135 for bench/185 for sqts.
Five rounds for time of:
15 lat pulldowns 75#
85 pound Bench press, 15 reps
65 pound Back squat, 15 reps
I didn't read through all of the comments, but using a stability ball instead of a box for the ring rows adds another twist.
15x DB upright rows, 60# DB's
15x Back squat, 195
15x bench press, 155
At sets 4 and 5 swithched to OHS w/stick. Tweaked rt thigh.
Rings at Chest height, feet on ground, about 45 deg angle
WOD #85 - Done on 5/6. If it's possible to like a workout this one was for me. Subbed bar rows (no rings) but height of bar and box and weights used was as rx'ed. Bar rows were a little rough, but got through them. Feeling pretty good today!
Greg A.'s warmup
WOD time - 30:03 (#*%#&@^$, thought I could be under 30 minutes!)
This was more difficult than I thought. I used 185# back squat and 135# bench press. I elevated my feet on ring rows so I could start from below parallel.
10 ring rows (no rings, done on bar)
10 65lb bench press
10 65lb back squats
reduced reps per round bc I only had 15-20 mins to get this done :(
32:32 as rx'd
scaled this wod!
did with neily neil,
135 bench 155 back squat
22:30 with 135 lb bench and 185 lb squat
As Rx'd 42:23 - Squats were hardest at first but eventually the Bench Press became the limiting factor.
RR w/ 24" box
Scaled to 130# for bench and squat. Don't have two bars. Still working on getting squats deep.
49 / 184
BP at 115#
BS at 45#
22:25 - brutal for me even at this weight
Felt great doing it, my whole body hurt for 10 minutes when I was done, subbed bar pullups for ring pull ups but everything else was RX'd 12:34. Everything was unbroken and miserable!
sub 135# BP
long day prior...
subbed 60lb dbbell bench
- started ring rows from parallel so rings at arms length above feet
- 60k bench (85%)
- 70k (70%) squat x 2 and 80k (80%) squat x 3. squatted to bench using smith m/c.
2nd wod after jackie
as rx'd 16min19...legs are killing!!! yeaahh!!
Not my best performance, recovering from a shoulder injury from superbowl weekend without bench or heavy overhead, and low on sleep...bah, excuses!
All sets were broken except the first set of Bench Press and the last set of squats. Bench Press was the hardest part.
Next time I want all Squats unbroken and sub 22 minutes. Definitely doable.
Next time, all BS will be
scaled to 3 rds plus rows in 4th: 16:45
CFWU-3. Reg except no dips 3rd. Superman. Burgener. Row 500m. K to E.
Didn't push real hard, esp on squats. Rows not too bad. Keep hollow body position. Don't move neck.
Bench not too bad. Pretty broken on last couple of rounds. 9+3+3.
Squats - sets of 5 for all but first set. Tried to focus on decent tech. Not too bad of a job getting hips back. Really focused on staying on heels 1/2 through. Best tech on squats in a long time.
No rings, so I did the inverted rows on the smith machine. Also, both squat racks were taken so I subbed 135lb front squat (bar taken from the ground). Bench was as rx'd.
Round 1 as rx'd
Round 2 as rx'd until the last 7 BS, which I did at 90 kg.
Round 3 at some point reduced the bench press to 60 kg and dropped BS down to 80 at some point.
Rounds 4-5 done at 60 and 80 kg for bench and squat, respectively.
subbed supine bar rows, all else rxd
12:15 (73", 226) finally a workout for the big boys
60 lb dumbbell push ups
225 lb squats 3 sets, 185 2 sets
*leg strength still needs work*
CF day 11
Rnds: 5, 34:40
TRX rows sub'd for ring rows
Squat: 225 x 2, 135 x 3 (dropped due to leg fatigue)
CFWUx3 (ugh! Long workout!)
As Rx'd 35:09 (PR) The Bench was definitely the limiting factor (though the squats were also pretty darn hard!)