May 11, 2011

Wednesday 110511

Five rounds for time of:
135 pound Overhead squat, 5 reps
10 Toes to bar
40 pound dumbbell Hang squat clean, 15 reps
20 Double-unders

Dave Lipson 9:03, Kristan Clever 14:04 (135lb OHS, 40lb dbs).
Post time to comments.

KenTowerIdahoSnowboardingAt61_th.jpg

Enlarge image

"This is my client Ken Tower from Boise, Idaho. He is 61 and does a CrossFit workout at least 3-5 days a week. He has had 6 knee surgeries and competitively alpine snowboards throughout the winter."
- Jake Gold


"Starting Striking: Bag Basics" with George Ryan, CrossFit Journal preview video [wmv] [mov]


"Rhabdo Ben" - video [wmv] [mov]


"Great men are rarely isolated mountain peaks; they are the summits of ranges."
- Thomas W. Higginson

Posted by lauren at May 11, 2011 5:00 PM
Comments

Sweet pic, sweet wod, sweet Jesus if I cant finish under 14min then I got beat by a woman.

I think this board should be limited to humans only!

Comment #1 - Posted by: BAyonetwork at May 10, 2011 5:05 PM

That's insane! Don't get rhabdo doing CrossFit but while in Physical Therapy. Good thing Ben insisted on getting blood test at hospital ... never know what would've happened if he wouldve went back home. Glad you're ok, Ben!

Comment #2 - Posted by: G at May 10, 2011 5:17 PM

Great video Ben. As a physical therapist it was eye opening for me to hear this story. Rhabdo was covered in detail during my doctoral program in depth because our istructor uses to work at a major trauma center where they see alot of patient that develop this due to muscle trauma. Good to remember that its not only major trauma that can cause this. I do have to say that this case is pretty rare. Definatly the first time I have heard of it. Glad your doing ok. Crossfit for life!!!!

Comment #3 - Posted by: jake at May 10, 2011 5:41 PM

Wow I feel bad for Ben getting rhabdo doing calf raises. Its good he is so lighthearted about it. I hope the rest of his recovery/training is awesome and injury free!

Comment #4 - Posted by: JakeA at May 10, 2011 5:45 PM

I wonder how many of us that have been working out the majority of our lives in various sports have had rhabdo? Severe or mild, I'm quite certain I have had it. Whether coming back from a long layoff or going from one sport to another most always was from pushing myself too hard and not being ready for it. So ultimately It's your own responsibility to go at a beginners pace if that is where your at especially if your coming off surgery. Rhabdo from calf raises? Sorry, but all that pop and candy didn't help your cause either bro! Garbage in.... and all that. Glad you didn't die.

Comment #5 - Posted by: Daniel Anderson at May 10, 2011 5:55 PM

I knew it wasnt just CrossFit and car accidents that gave people rhabdo! 3-2-1 go calf raises!!!

Comment #6 - Posted by: BurgundyActual at May 10, 2011 6:05 PM

I am glad that ben is alright, but find it slightly hilarious that he got rhabdo doing calf raises and not crossfit. oh the irony!

Comment #7 - Posted by: Bill Gibson at May 10, 2011 6:44 PM

sweet pic btw!

Comment #8 - Posted by: Bill Gibson at May 10, 2011 6:45 PM

Hey guys! I just started crossfit today. I went and took an old workout and did it since today was a rest day. I couldn't get my heart rate down for about 15 minutes after the workout..few..it was sooooo much harder than I thought. I am about 199 pounds, 6ft tall. This is harder than anything I have tried before. I do have a question. Can I gain some size from crossfit? I looked at alot of pics online, but everyone seems really slender. I just want to know if I could put a little mass on>? Thanks guys!

Comment #9 - Posted by: jlanaro at May 10, 2011 6:54 PM

Anyone ever hear of a box doing a "Prowler Mile"?

Comment #10 - Posted by: Matt_P at May 10, 2011 7:00 PM

Tougher wod than it looks as usual:

14:37 as rx'd only sub was toes thru rings.

-DB HSCs were hardest part. I did not swing the dumbells which I assume most will do which would shave considerable time off.

Comment #11 - Posted by: Bayonetwork at May 10, 2011 7:28 PM

Lipson and Clever are beasts. This one looks fun.

Comment #12 - Posted by: John at May 10, 2011 7:35 PM

Ken Tower is obviously a ninja.

Jake, thanks for sharing the story of your client and providing such an inspiring photo.

Comment #13 - Posted by: Pat Sherwood at May 10, 2011 7:36 PM

at 10


I have heard it discussed at Crossfit Springfield, but no one has tried it yet....

Comment #14 - Posted by: canyon at May 10, 2011 7:47 PM

@ 9 Yes you can def gain strength following CF, but "mass" and "strength" are different, consider that. Keep in mind most ppl do loose weight on CF bc the workouts are quite serious. My advice: try CF for a month, i promise you wont go back

Comment #15 - Posted by: Joe-fiT at May 10, 2011 8:19 PM

That pic is awesome. Most guys half his age couldn't even think of pulling that off.

Comment #16 - Posted by: bill/52 yo/211/6' at May 10, 2011 8:33 PM

I have gotten rhabdo also, and it was a nightmare just to get the staff at the hospital to even consider the notion that I might have it. It was around the end of winter and everyone kept telling me I just had the flu and in order for me to get rhabdo I would have to have been doing "insane stuff like the marines or olympians do". I had contact with 9 different nurses and P.A's and I had to finally in the end demand that they draw blood and test me for it. The conclusion: 7 painful hours later of extreme soreness, nausea, and fatigue after being admitted: Yes I had it and no apologies for the oversight. If you think you have it, and all the signs and symptoms are there, demand that they test you so that the staff can begin treatment as soon as possible.

Comment #17 - Posted by: rhabdo2 at May 10, 2011 8:53 PM

You can put on some good size from crossfit. Especially on your back. I would say one would get more lean than put on size from crossfit.

Comment #18 - Posted by: Firass at May 10, 2011 9:21 PM

could anyone describe the dumbbell Hang squat clean? or post a video please? thanks!

Comment #19 - Posted by: Quipfit at May 10, 2011 9:55 PM

Should it be totally 40 pounds or 40 pounds/dumbbell?
And another question...
I'm very new to this whole concept of crossfit, and I just wonder if the WOD's is a good way of building muscle, because that's what I want to do right now.

Comment #20 - Posted by: Patrik at May 10, 2011 10:12 PM

And another question... if I only can jump once per "swing", how many jumps is equal to 20 double-jumps?

Comment #21 - Posted by: Patrik at May 10, 2011 10:15 PM

Guys crossfit might but some "size" on you, esp if you dont do compound movements but its not bodybuilding - its a strength and conditioning program, which alot of people will tell you helps alot more in life then "size"

Comment #22 - Posted by: Guy at May 10, 2011 11:35 PM

@15 Thanks guys! I will try it for a full month:)

Comment #23 - Posted by: jlanaro at May 10, 2011 11:46 PM

M/31/6'2"/185

Sub'd 95# OHS(PR), 35# DBHSC, and did 40 single jumps instead of 20 DBU's
26:15; was aiming for sub 25 but will get it next time.

Comment #24 - Posted by: Jesse at May 10, 2011 11:51 PM

I will also try this for some time I think, and probably mix it with pure weight lifting and deadlift,benchpress, and squats.

Comment #25 - Posted by: Patrik at May 11, 2011 12:00 AM

Regarding the size thing. One of the many reasons that I love crossfit is that the focus is on performance not aesthetics. Focus on what you can do, not what you look like. The truth is that the better your times get, the better you will end up looking. Just don't make the looks the priority.

Comment #26 - Posted by: Tim at May 11, 2011 1:34 AM

43/m/176cm/73kg

50kg (110 pound) OHS

18:23

HSC broken 10/5 after round one. Try 55kg OHS next time.

Comment #27 - Posted by: Memuc at May 11, 2011 1:46 AM

11:31 good wod

Comment #28 - Posted by: Joshua pento at May 11, 2011 2:27 AM

After three years off: 37 min and tears!

Comment #29 - Posted by: Hillar at May 11, 2011 2:28 AM

15:35
do cleans in sets of 8 then 7
try going for 15 the first two rounds

Comment #30 - Posted by: charbs 185/m/26 at May 11, 2011 3:11 AM

m/45/183

18:36

Comment #31 - Posted by: cosmo at May 11, 2011 3:14 AM

23:46, OHS scaled to 88 lbs

Comment #32 - Posted by: Filip at May 11, 2011 3:23 AM

20:33
75# ohs, 25# db
rx dubz

Comment #33 - Posted by: JuliAnn (F/42/5'6/149) at May 11, 2011 3:41 AM

M/38/211/5'9"

Mixed emotions on this WOD...

16.08 Rx'd

T2B unbroken 3 out of 5 rounds...GREAT! My grip is improving.

DU unbroken 4 of 5! Rhythm improving!

Missed Kristan's time by 2+ min...HUMBLING! She is incredible!!

Comment #34 - Posted by: Billy Engine 25 at May 11, 2011 4:20 AM

No DB so i did 85lb Barbell Hand Squat Cleans

23:35

Comment #35 - Posted by: JBarr M/28/5'11"/198 at May 11, 2011 4:30 AM

@ comment 9

You will definitely get stronger and build muscle. You will also loose fat. I've been going to CrossFit for 4 months now and I really haven't lost all that much weight, I don't really weigh myself either. My body has changed though, my wife notices it, co-workers notice it. I get comments on how "big" I'm getting in my shoulders and arms. Plus my stomach is getting smaller. I fluctuate anywhere from 188 - 194 any given day. It's all about how the clothes fit and body composition.

Comment #36 - Posted by: Jason G. at May 11, 2011 4:39 AM

Want to give a shout out to my good friend Corey G. who did 1 and 3/4 rounds of today's WOD (his first CrossFit WOD ever!!)

Comment #37 - Posted by: csb1237 at May 11, 2011 5:07 AM

I'm looking for an approximation that would be a good sub for T2B. I'm thinking since I have to scale the OHS to 95# I should do 10 power cleans for the sub. The pullup station is very far from the lifting section where I would do everything else so running over there seems like a waste. Any thoughts?

Comment #38 - Posted by: JakeA at May 11, 2011 5:16 AM

# 36

If the weight section has a power rack you could use for the OHS and Cleans, many of those have a cross bar on top you could use For the T2B.

Just a thought.

Comment #39 - Posted by: Billy Engine 25 at May 11, 2011 5:35 AM

Now I'm confused. I thought great men were like eagles, to be found one at a time for lack of flocking?

Comment #40 - Posted by: Ross P. at May 11, 2011 5:43 AM

m/34/5'9"/175

subbed 95lb for 135lb overhead squat due to shoulder issues again!!!

21:30

Comment #41 - Posted by: lelliott at May 11, 2011 5:54 AM

M/30/173/5'10"

as rx'd

19:01

Comment #42 - Posted by: Mark at May 11, 2011 5:58 AM

Ken Tower is an inspiration alright. He tears that mountain up! He can do it on Tele skis too !!!

Comment #43 - Posted by: Joey P at May 11, 2011 6:01 AM

33/m/5'10"/220

Did 95lb OHS instead of 135lb OHS

21:55

Comment #44 - Posted by: D Craig at May 11, 2011 6:02 AM

Good striking video. I usually recommend people getting real leather gloves. They will last longer and not damage your fingers like the vinyl or "synthetic leather" will. Focus mitts should matter because the better built they are, the better protection they offer to the holder....

Comment #45 - Posted by: Robert at May 11, 2011 6:05 AM

20:25

As Rxed 'cept subbed 60 single unders for the 20 DU

Comment #46 - Posted by: Dave W 27 5'8" 180 at May 11, 2011 6:10 AM

m/26/197/70''

13:09 rx...

db hsc were the least fun part of this.

Comment #47 - Posted by: gino at May 11, 2011 6:20 AM

25:33 as Rx'd

Murder on my grip and forearms.

Double Unders were super sloppy today

Comment #48 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at May 11, 2011 6:37 AM

24:28 1st round OHS at 115#, remaining rounds at 95#. Working on getting deep enough into squat. 40# dumbbell hang squat cleans were rough. Very solid WOD.

Comment #49 - Posted by: Jim 40/5'11"/165 at May 11, 2011 6:41 AM

Also: sub'd tuck jumps for double-unders which I've not yet managed to accomplish.

Comment #50 - Posted by: Jim 40/5'11"/165 at May 11, 2011 6:42 AM

14:59
3 rounds as rx'd

Comment #51 - Posted by: cory at May 11, 2011 7:28 AM

C: 2RM OHS - 185#

WOD: 17:36 as RX'd... did all T2B unbroken until round 5, did all OHS unbroken, did 1st and last sets of DU unbroken, couldnt hang on to the dumbbells though, this was a forearm burner.

Comment #52 - Posted by: Curtis Warren at May 11, 2011 7:44 AM

Hey all, I am looking to work on my strength some more and somebody recommended looking at the strength workouts on crossfitfootball.com, what are people's thought on doing the strength workout from football site, followed by mainsite WOD?

Comment #53 - Posted by: Dave at May 11, 2011 7:50 AM

m 35 5'10" 185
scaled to 95lb OHS and 30lb HSC
3 rounds 15:34 DNF
Saw a yard guy in my neighborhood that stiffed me for $200 plus I was looking for any excuse available to quit. Feel like a real quitter plus i didn't catch the guy.

Comment #54 - Posted by: Josh at May 11, 2011 7:53 AM

Tough WOD. Harder than I thought it would be. I've been crossfitting for around 6 weeks now and I finally feel like I'm not getting my ass kicked every single on day, but only a couple days out of the week, this was definitely one of them. This is the set-up for me, though, I love CF and REALLY look forward to seeing what tomorrow's workout is every day, I've never found a program that I get excited about, or anxious to do, and CrossFit just does it for me.

First official comment on the CF page, more to come!!
22.36.
95# overhead squats and sub'd 40 single unders instead of DU's, haven't quite mastered them yet!!

Comment #55 - Posted by: James at May 11, 2011 7:55 AM

If I want to mix crossfit with running, which days should I run? I mean, should I run on the rest days, or on the WOD-days? How often does the WOD include running, and which distance is it often? Does it excist "WOD-subs" wich focus more on running? I'm gonna run a 3 km-race 31 may and I skipped running today because I was so damn tired after the WOD. XD

Comment #56 - Posted by: Patrik at May 11, 2011 7:56 AM

#54, check out crossfitendurance.com if you are interested in working on your running

Comment #57 - Posted by: Dave at May 11, 2011 8:11 AM

sub 95lb OHS
sub 35 lb dumbbells

20:04

Comment #58 - Posted by: Brad at May 11, 2011 8:19 AM

Can anyone post a video or describe the T2B excersise?

thanks

Comment #59 - Posted by: RyanG at May 11, 2011 8:26 AM

Kristan- It's about time you did the man weight publicly. Well done!

Comment #60 - Posted by: Cheri at May 11, 2011 8:32 AM

M/42/250#

Big sub for me today.

Subbed OHS to 95
Subbed 18" box jumps for DU
Subbed 45# bar HSC for 40# dumbell

Still took me 40:00, but I lost count of rounds and may have done 6. Also some putzing around getting weights on and off the bar for OHS ==> HSC

Pretty impressed with you sub 15:00 guys.

EW

Comment #61 - Posted by: Eric at May 11, 2011 8:34 AM

18:11 Rxd

Comment #62 - Posted by: Jon Deason at May 11, 2011 8:35 AM

#55 Thanks Dave!

Comment #63 - Posted by: Patrik at May 11, 2011 8:38 AM

m/33/6'4"/205

29:53 as Rx'ed

I also did my first ever 20 unbroken DU.

Comment #64 - Posted by: JRoe at May 11, 2011 8:41 AM

M/37/6"/172
2 Weeks into CF and loving it!!
Sub 110 pound Overhead squat, 6 reps
Sub Double KB 1 pood Hang squat clean, 15 reps (All I had)
Five rounds 21:50

My double-unders are rubbish, but was determined to complete 20 per round.

Comment #65 - Posted by: Dylan at May 11, 2011 9:06 AM

52.16, 2rnds x115lb OHS, 3rnds x 95lb OHS

You guys have some amazing times on here. I'm starting to wonder if the average Joe is too shy to post his time b/c it doesn't compete with the pros, or if the times above are average Joes and I just sucked this week.

Comment #66 - Posted by: NAMWIZ at May 11, 2011 9:21 AM

Hey Guys,

So today marks my first day training for the 2012 CrossFit Games. I am by no means an elite CrossFitter, but I'd like to give it a shot and learn exactly what it takes to be the Fittest Man (or Woman) on Earth. I've created a website/blog to do just that.

Check out www.cfgamestraining.com to follow me in my yearlong quest to compete in the 2012 CrossFit Games. My goal is to expand the CrossFit knowledge base and figure out with all of you how to train for the Games.

Cheers,

Drew

Comment #67 - Posted by: Drew Millar at May 11, 2011 9:23 AM

M-42-215#

Crowded gym and out of shape but otherwise as posted in just under 28 mins.

Comment #68 - Posted by: Scott at May 11, 2011 9:26 AM

@ #53 Josh - Too Funny, get him next time, then finish the WOD !

Comment #69 - Posted by: red5503/m/46 at May 11, 2011 9:38 AM

Kevin
M/52/5'11"/172

Massive scaling to:
75# ohs
hang power clean with same 75# bar
rest as Rx'ed

13:42

Carole
F/52/5'6"/133

Ran a 5K today instead. First really nice weather day this spring in Wisconsin.

26:45

Comment #70 - Posted by: Kevin C. (M/52/5'11"/172) at May 11, 2011 9:41 AM

Kevin and Carole-results in filter, again!

Comment #71 - Posted by: Kevin C. at May 11, 2011 9:42 AM

m/34/5'11"/182

17:30 as rx, brutual

Comment #72 - Posted by: Justin R at May 11, 2011 9:50 AM

Gunnar: 15:22 (89# overhead and 45#dbs)
Jen: 15:30 (2 to 1 doubleunders, GHDs instead of toes to bar)
Paul: 18:47
Harold: 19:39
Eric: 23:38 (35#dbs)
Chris: 25::00 (no double unders, 35#dbs)

Comment #73 - Posted by: jwills at May 11, 2011 9:54 AM

19:50 with 115 lb.OHS, all else as rx'd

Comment #74 - Posted by: SB at May 11, 2011 9:58 AM

29:04 with 75 lb. OHS, 25 lb. DB Squat Cleans all else as rx'd

Comment #75 - Posted by: thinlizzie at May 11, 2011 10:00 AM

f/41/178/5'11"

Workout done at the school gym during a spare block.

4 rounds
5 45# OHS (wrists are feeling sore and I didn't have any wrist wraps with me)
10 pullups (got my 40 in)
15 Squat cleans with 20# dumbbells
20 box jumps (approx 18" or so)

19:25... ah well....

Comment #76 - Posted by: JuliePlatt at May 11, 2011 10:14 AM

No Db's, subbed 2-pood KB swing squat cleans.

Otherwise as rx'd: 21.28

"Hope has a cost. Hope is not comfortable or easy. Hope requires personal risk. It is not about the right attitude. Hope is not about peace of mind. Hope is action. Hope is doing something. The more futile, the more useless, the more irrelevant and incomprehensible an act of rebellion is, the vaster and more potent hope becomes.
Hope never makes sense. Hope is weak, unorganized and absurd. Hope, which is always nonviolent, exposes in its powerlessness, the lies, fraud and coercion employed by the state. Hope knows that an injustice visited on our neighbor is an injustice visited on all of us. Hope posits that people are drawn to the good by the good. This is the secret of hope's power. Hope demands for others what we demand for ourselves. Hope does not separate us from them. Hope sees in our enemy our own face." ~Chris Hedges

Comment #77 - Posted by: Espinosa m/26/5'11"/165 at May 11, 2011 10:17 AM

18:58

Subbed 10x jump in & out of truck tyre for DU's

Comment #78 - Posted by: Mick 41/5'8"/165 at May 11, 2011 10:21 AM

20:06
as rx'd
This WOD was all about how fast I could do the HSCs.
OHS- were great and unbroken except for round 4 when I dropped the weight. I had to reset, which cost me a good 2 mins.
TTB- unbroken
HSC- broken into 2 sets each round, and were pretty crappy.
DUs- could have been better, I messed up a few times, which cost me in the long run.

Comment #79 - Posted by: Magnus 25/5'8"/160 at May 11, 2011 10:22 AM

34:00

first time at in 4 months. gotta work of the sympathy weight.

Comment #80 - Posted by: DAN 27/6'/190 at May 11, 2011 10:28 AM

26:45

85 lbs OHS; 35 lbs DB's

Knew I was going to need carbon dating to time this WOD when I saw my two arch nemeses together: OHS (weak) and DU's (slow).

Comment #81 - Posted by: Bill M. m/46/5'3"/133 at May 11, 2011 10:29 AM

16:24 as rxd

Comment #82 - Posted by: dan colson at May 11, 2011 10:34 AM

We are just super excited to host the Strike Cert and George Ryan next week here in Lake Oswego, OR!

Comment #83 - Posted by: Coach Jen CrossFit Excellence at May 11, 2011 10:46 AM

28:48

m/39/195/71"

Subbed 95 OHS
Subbed 25 LB DB SHC
Did TTB on angle iron using only fingers
Subbed 20 Jump Tucks for DU's

Tough WOD as usual.
Got a lot of work to do. CF is quite humbling!

Comment #84 - Posted by: tuffnutt at May 11, 2011 10:48 AM

as rxd
16.32

Comment #85 - Posted by: Jonblaze at May 11, 2011 10:54 AM

M56/69"/170 Warm up of 200 Double Unders/ 100 KB Swings 53#/ 200m Row for time in 8:42 then 5 min rest before starting today's WOD RX'd in 22:01.1st WOD made this one a struggle.. On the positive side this is the first time ever doing reps with 135 (even got last round unbroken)

Comment #86 - Posted by: Rick Sinclair at May 11, 2011 10:55 AM

25:27 rx'd

Comment #87 - Posted by: Ted - Ocala, Florida (35/190/6'1") at May 11, 2011 11:01 AM

75lb ohs, 20lb dbs
17:06

Comment #88 - Posted by: brittk at May 11, 2011 11:05 AM

20:40

m/37/5'8"/170#/CrossFitter for two months, tomorrow.

Subbed 120# OHS

Overall, I was very pleased with my performance of this WOD. Double-Unders, have vastly improved since the 11.1 WOD of Games; and, my snatch-to-OHS movement is showing signs of improvement. Have to work on the T2B...

Jelani | CF-L1 Trainer | CF-KB Trainer

Comment #89 - Posted by: Jelani M. at May 11, 2011 11:20 AM

-18:02 as rx'd
-need to work on the OHS. great WOD!

Comment #90 - Posted by: Randy B. at May 11, 2011 11:30 AM

No gym, so I did
5 rds, 10 pullups, 10 DU, 10 pushups, 10 situps

8:02

On the ramp, Salem airport, WA.

Great job Kevin and Carole. Glad to hear the weather is better.

Comment #91 - Posted by: mas 54/m/155 at May 11, 2011 11:38 AM

26:04

Comment #92 - Posted by: logan at May 11, 2011 11:44 AM

scaled OHS to 115lb, rest as Rx'd - 21:06

Comment #93 - Posted by: Townsend m/27/5'8"/140 at May 11, 2011 11:46 AM

Effin a cotton, effin a...

tough wod
subbed 20 tuck jumps for du's
all else as rx'd
20:58
24/m/198

Comment #94 - Posted by: John L at May 11, 2011 11:54 AM

What do you think is the best:
WOD mixed with running three times a week....or
followin Crossfitendurance.com?

Comment #95 - Posted by: Patrik at May 11, 2011 11:55 AM

15:02
5 115# OHS
10 toes to bar
15 30# HSC
40 regular jump ropes

m/37/6'1"/200

Comment #96 - Posted by: Rough Robbie at May 11, 2011 12:01 PM

Can I just sub regular bar squat cleans for my dumbbell squat cleans? Don't own any dumbbells?

Comment #97 - Posted by: Noah at May 11, 2011 12:11 PM

5 rounds of
70 lbs Overhead Squat, 5 reps
Toes to bar 10 reps
40 lbs Dumbbell hang squat clean
20 Tuck Jumps

26:34

One month doing crossfit, the hang squat cleans killed me, it took me so long to get them done! On the other hand, I can go past parallel now on overhead squats and I'm able to handle more weight...love crossfit!

Comment #98 - Posted by: Fran at May 11, 2011 12:16 PM

Severely scaled (3 weeks of crossfit):
3 rounds for time:
65lb. OH squates - 5 reps
10 toes to bar
35lb. DB squat cleans - 15 reps
20 tuck jumps

10:28

Comment #99 - Posted by: Scott Shirley at May 11, 2011 12:28 PM

Scaled OHS to 105:

19:55

Fun workout!

Comment #100 - Posted by: james.patrick [M/49/66"/135] at May 11, 2011 12:32 PM

18:08

Comment #101 - Posted by: Jdude at May 11, 2011 12:33 PM

LOVE the picture!

Scaled OHS to 115, subbed TTB progressions in place of TTB. Just can't seem to get the kipping action yet. Very happy with the ROM on the OHS, seem to have made that correction successfully.

Time, 19:20. Warmup was 5 rounds of 20 DUs, 10 hollow rocks, 50 foot bear crawl, 5-6 towel pullups, and a stretch of choice. Cash out 5x3 HSPU w assistance bands, mob work.

Comment #102 - Posted by: Kamper M/46/205/74" at May 11, 2011 12:55 PM

M/21/170

Scaled overhead cleans to 115# due to shoulder flexibility issues
Subbed 24" box jumps for DU

17:14

First time doing work with DBHSC. They absolutely wiped me out.

Comment #103 - Posted by: SamB at May 11, 2011 12:56 PM

as R'xd

21:31

Nive Wod

OHS is my key point, i had a shoulder instable...

Comment #104 - Posted by: Guilherme Guida M/28/5'9''/178 at May 11, 2011 12:57 PM

m/178cm/88kg/35y
35 pound dumbbell (16kg)
21:21

Comment #105 - Posted by: gepeto at May 11, 2011 1:01 PM

Scaled Version:

3 rounds of:

-20: training bar overhead squats (getting the form down)
-10: jumping toes to bar
-15: 30 lb DB squat cleans
-20 jump tucks

19:49

Comment #106 - Posted by: David J. Barnett at May 11, 2011 1:03 PM

2011-05-11: 18:58. Rnds@3:17-4:15. Sub 40 singles.

Comment #107 - Posted by: gs at May 11, 2011 1:10 PM

20:56
Subbed kb swing for du's, (no rope)

Comment #108 - Posted by: Cody at May 11, 2011 1:14 PM

24:37 as rx'd
40lb db squat cleans were the toughest,
took too many breaks on them.
very tough wod!!!

Comment #109 - Posted by: TRIPKASE m/38/160 at May 11, 2011 1:17 PM

Day 7 of CF
5 Rounds Time: 34:18
Had to scale and modify:
65 lb OHS 5, 5, 5, 5, 5
10 TTB (5,5), (5,5), (5,5), (5,5), (5,5)
20 lb DHSC 15, (10,5), (8,7), (8,7), (5,5,5)
40 Single-unders (need to practice dbl-undrs)
M/43/5'8"/160

Comment #110 - Posted by: Jim B at May 11, 2011 1:22 PM

47 minutes.
Killer workout.

Comment #111 - Posted by: Nate at May 11, 2011 1:37 PM

23:02 as Rx'd

Comment #112 - Posted by: TRN III at May 11, 2011 1:39 PM

27:06
OHS: 45kg
DHSC: 20lb, 25lb, 30lb, 35lb, 40lb(fail) -> 35lb
otherwise as rx'd

DHSC are new for me - can really feel these all over.

M/48/172/6'

Comment #113 - Posted by: Jomo Frodo at May 11, 2011 1:44 PM

Wow...Congrats to Ken Tower!! Very impressive!!
Great Picture too!

M/26/5'10/170

Scaled OHS to 115#
everything else as Rx'd
14:01


Still need work on the the overhead squats. Technique was a little shaky with 135, so decided to cut back before starting.

Comment #114 - Posted by: Murph at May 11, 2011 1:58 PM

First, I did 74 burpees in the morning.

Then, since I am super sore from my burpee challenge lately I scaled weight pretty significantly on the WOD:
5RFT:
5 OHS, 45#
10 T2B
15 HPC, 15#
20 DUs (SU, DU, SU, DU....etc... rounds 2 and 5 unbroken)

14:05

Comment #115 - Posted by: Sarah (f22/123/54") at May 11, 2011 2:00 PM

11:16

* 30# DB's... no 40's at the house.

Comment #116 - Posted by: MarcusG 30 5'9" 165 at May 11, 2011 2:01 PM

35:00

round 1 OHS @ 105lbs, rounds 2-5 @ 85lbs.
DBHSC @ 45lbs.

I should've scaled the weight for the DBHSC. My ego told me to go heavier because I was already scaling weight with OHS. I got lucky this time since all I suffered was a pathetic time. The last time my ego made me go heavier than I could handle I injured my neck and sustained nasty headaches for 3 months.

Comment #117 - Posted by: aermio m/32/5'7"/150 at May 11, 2011 2:01 PM

sub 4-1 for dbls
22:22

Comment #118 - Posted by: B-Mo, M/34/6'/190 at May 11, 2011 2:06 PM

How long will it take for me to see noticeable improvement in my body form? I'm 6 ft, 210 lbs and i just started crossfit. I mean, I want a beach bod, know what i'm saying?

Comment #119 - Posted by: George at May 11, 2011 2:07 PM

Three rounds for time of:
95 pound Overhead squat, 5 reps
10 Toes to bar
30 pound dumbbell Hang squat clean, 15 reps
20 Double-unders

21:36

Only three rounds. Brutal. It was the double-unders that did me in.

Comment #120 - Posted by: Sinal M/31/5'9"/215 at May 11, 2011 2:18 PM

3 rounds + 3 OHS and 2 front squats

Too tough

24:03

Comment #121 - Posted by: Crossfit Chris at May 11, 2011 2:52 PM

3 rd rx'd. 7:47 Body is just beat, decide to scale it down for the first time. Need to work on du's... 9:02 seems impossible... Geez.

Comment #122 - Posted by: Joey at May 11, 2011 3:04 PM

@119 You want a beach body???
Then watch your food. Diet is the most important thing for your goal. With Crossfit it took me only 1 month to make other people notice i look different (They recognized before myself:)). 3 months of "3,2,1 Go" CAN take you to a level of a light machine (I say light because i want to differ from the Beasts out there). Also Important: Log your progress and try each time to push your limits a bit further.

Comment #123 - Posted by: Alex at May 11, 2011 3:12 PM

m/39/76/210

115# OHS, 35# HSC

23:55

Comment #124 - Posted by: Chas at May 11, 2011 3:19 PM

Another asked the same question I've been googling. When dumbbell weights are posted is it the total weight or per dumbbell. IE, 40 lb dumbells for 80 lbs total, OR 2 20's?

Comment #125 - Posted by: sheldon at May 11, 2011 3:32 PM

Five rounds of:
205# Back squat, 5 reps
10 Leg raises
Kettlebell snatches w/20 kilo,15 reps
M/53/6’/210

Comment #126 - Posted by: Pete In Sun City at May 11, 2011 3:34 PM

17:46
scaled OVS to 40 kg.

Comment #127 - Posted by: Mik at May 11, 2011 3:40 PM

M/33/6'3"/200

14:15

Kristan beat me...

Comment #128 - Posted by: Ben S at May 11, 2011 3:43 PM

19.34

95# Bar OHS
70# Bar HSC

21/m/5'11"/173

Comment #129 - Posted by: Logan S at May 11, 2011 3:46 PM

m/43/200/5'11"

3 rounds
89 pound Overhead squat, 5 reps
10 Toes to bar (slight jump assist)
30 pound dumbbell Hang squat clean, 15 reps
20 Double-unders

1: 5:34
2: 11:49
3: 18:01

Comment #130 - Posted by: slowweak at May 11, 2011 3:46 PM

Modified: 5 rds,
95lb OHS x 10
K2E x 10
95lb hang squat clean x 10
DU x 20
18:20

Comment #131 - Posted by: ajax at May 11, 2011 4:00 PM

M/25/160#/5'9"

27:41

5 Rounds
135# Barbell OHS
90# Barbell HSC

is it over?

Comment #132 - Posted by: Broseph Stalin at May 11, 2011 4:05 PM

Scaled to 75# OHS & 1:1 single:double unders.
Sub'd w/75# barbell hang cleans.
31:53

Comment #133 - Posted by: chavez at May 11, 2011 4:06 PM

28:41 (15# OVS, 20-30# dumbell, toes moving towards bar). Just started Crossfit 3 weeks ago, so I'm still working on mechanics.

Comment #134 - Posted by: Matt G at May 11, 2011 4:08 PM

Bad @ss pic--Ken rocks!

Comment #135 - Posted by: Brian at May 11, 2011 4:14 PM

did crossfit stop showing videos of each day's WOD? I used to use these videos to ensure I was doing everything correctly...did they get moved??? HELP!!!

Comment #136 - Posted by: eric at May 11, 2011 4:16 PM

25.10
subbed 115 lbs for OHS

Comment #137 - Posted by: Kyle A. at May 11, 2011 4:29 PM

19:58

subbed 95 lbs for OHS
35 for dumbell

Comment #138 - Posted by: jbear at May 11, 2011 4:33 PM

23:20
4 rounds, subbed 95# OHS and 30# DB HSCs.
I felt like I had no energy.

Comment #139 - Posted by: Edwards M/14/5'11/160 at May 11, 2011 4:46 PM

41/m/185
as rx'd

13:23

Comment #140 - Posted by: JackM at May 11, 2011 4:59 PM

sub 70lbs OHS
5 knees to elbows, 5 toes to hands on floor
17.5 DB HSCs

23:15

Very humbling and so fun! Thanks to all of y'all for the inspiration!

Comment #141 - Posted by: Mary at May 11, 2011 5:04 PM

40M/5'10"/170#

W/U: OHS, 5x5 at 45-65-85-105-125.

As Rx: 15:07.

C/D: static stretch of shoulders.

The only thing I could have done faster is the HSC. Grip strength was the limiting factor there. My forearms were burning. Not sure if having only a few hours of sleep last night had anything to do with that. Everything else felt good.

Comment #142 - Posted by: rjf (Since 07-20-07. WOD no. 1044) at May 11, 2011 5:10 PM

25:32 dropped from 40# to 30# on the hang squat cleans on the 4th and 5th rounds to focus on technique

Comment #143 - Posted by: greg/39 at May 11, 2011 5:25 PM

32yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Overhead squat 45lbs x 5-5 65lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2
Dumbbell Hang Squat Clean 20lbs x 5 30lbs x 3

30lb Hang squat cleans, no 40lb’ers yet.
22:46
Foam roll after

Comment #144 - Posted by: Sesoku at May 11, 2011 5:35 PM

That 9:03 by Dave Lipson is inspiring.

Rx = 5r. for time of 135# OHS, 5 reps; 10 T2B; 40# DB HS Cleans, 15 reps; 20 DU

One leg usable; scaled OHS to 75# and did semi-Bulgarian (right leg waaay out right), and did about 1/2 ROM; subbed 200 m. row for DU

21:00 flat

Warmup = the usual + Tabata Pullups + 6 Gravitron weight-assisted for Day 6 (or 7?) of '40 pullups a day'

Pleased with Toes to Bar -- felt solid if not easy -- 4th and 5th round unbroken -- feels like huge difference in shoulder - arm - core strength since T2B WOD 2-3 weeks ago...

Comment #145 - Posted by: matt h - m49 | 5'11" | 188lb at May 11, 2011 5:43 PM

DLx3-425
10,9,8...3,2,1 ladder of Ring HSPU - 11:30 or so. unbroken on 10 and 3,2,1, but came up 1-2 reps short on the rest. ROM was questionable too, rings 1' above mat.

Weighted Hip Ex on GHD: 45#,70#,90# x 10

"cool down": easy 3 rnds of 5OHS,10T2B,15HSC,20DU WOD with class. 8min or so.

Comment #146 - Posted by: brian p m/34/5'8-1/2"/168 at May 11, 2011 5:45 PM

23:33
5 Rounds of:
5 135# OH Squats - Partial on many
10 Hands to feet on floor
15 40# DBs Hang Squat Cleans
20 18" box jumps

Comment #147 - Posted by: Linwood Wright at May 11, 2011 5:46 PM

m/52/158
4 rounds + 5 ohs 18 min =wuss

Comment #148 - Posted by: DAVID LINGLE at May 11, 2011 5:50 PM

47 yoa/277#/m

4 rounds in 21'

subbed bench jumps for DU's

Comment #149 - Posted by: Kegger at May 11, 2011 5:56 PM

9 minutes as rx'd??? ... just doesn't seem possible!

Comment #150 - Posted by: Joey at May 11, 2011 6:16 PM

F/41/5'4"/116
Crushed it! Then I realized my weights were pretty light.
65lbs for OHS
20lb DB
15:10

Comment #151 - Posted by: Heather Szabo at May 11, 2011 6:28 PM

M/30/5'7"/160

21:55 minutes as Rx'd

Comment #152 - Posted by: Ryan Fiene at May 11, 2011 6:30 PM

as rx'd

19:53

Comment #153 - Posted by: ferb44 179# at May 11, 2011 6:34 PM

m/20/5'8/160

Five rounds for time of:
135 pound Overhead squat, 5 reps
10 Toes to bar
40 pound dumbbell Hang squat clean, 15 reps
20 Double-unders

Time: 11:14

Comment #154 - Posted by: Drewpy at May 11, 2011 6:36 PM

M/34/6'1"/205

13:18 as Rx'd

2 hours later my forearms are still pumped! Nice WOD...

Comment #155 - Posted by: Dai Manuel at May 11, 2011 6:37 PM

19:12 as rx'd

Comment #156 - Posted by: McNaughton/31/6'2/220 at May 11, 2011 6:52 PM

14:45. used 45lbs for the cleans

Comment #157 - Posted by: CMoss at May 11, 2011 6:58 PM

wow! brutal. scaled:
95# ohs
35# hsc (after 1st round mostly hpc)
tuck jumps

~22:45

watch paused during 4th round, so had to estimate time. recorded splits were 2:49, 4:10, 5:05, 3:17, 4:23, so added 3:00.

Comment #158 - Posted by: Callum at May 11, 2011 7:16 PM

3 rounds 95# ohs, 35# dumbbells 23:30

Comment #159 - Posted by: ccraft at May 11, 2011 7:22 PM

Brutal WOD as Rx'd - 19:55 - I thought OHS was gunna be the hardest movement but got all set unbroken! Forearms were killed by the time DU came around each set.

DAVE LIPSON - POST VIDEO OR 9:03 NEVER HAPPEND

Comment #160 - Posted by: Joe-fiT at May 11, 2011 7:27 PM

@122 . thanks for the thoughtful response. I'm trying to eat healthier and smaller portions. I think if I shed some weight I'll look good. I was once in great shape, but most of the weight i gained since then is fat.

I'm going to start a google doc spreadsheet of my progress, it will keep me accountable. I looked at some before/after pictures and was really happy to see awesome results.

It's reassuring to hear from you that people noticed after 1 month. That's a goal for me now. I want someone to say something who doesn't know i'm doing CF 5 or 6 times a week! Thanks!

Comment #161 - Posted by: George at May 11, 2011 7:45 PM

16:40 (135 OHS, 30lb HSC)

Comment #162 - Posted by: Erik at May 11, 2011 7:54 PM

29:40

95# OHS and had to drop to 35# DBs after 2 rounds.

That hurt and is still hurting now. HSCs were tough. First time at them and struggled to keep them balanced. Got the bruises on my head to show for my effort.

M.37.175.5'10"

Comment #163 - Posted by: DomH at May 11, 2011 8:17 PM

18:44

Subbed lateral jumps over 15" bar for DU's. OHS at 135lb and 40lb dumbells for HSC. HSC were terrible on the grip, especially after T2B.

Comment #164 - Posted by: Sheldon N (M/34/6'/185) at May 11, 2011 8:23 PM

Sheldon Comment 124
This is just my 7th day of CF, but it's my understanding that if the WOD specifies Dumbbells, then that weight is per Dumbell, double it for total. From reading some others comments, It kind of reassures my understanding. And, I've been scaling to about 50% on my WODs, and two 20 lb dumbells seemed just right for me today. I think it calls for two 40 pounders.
Anyone else out there agree?

Comment #165 - Posted by: Jim B at May 11, 2011 8:25 PM

17:03
95# ohs form was sloppy
35# db hang squat cleans. My gym seemes to have lost 1 40# db?

Comment #166 - Posted by: Rusty/m/30/5'11"/180 at May 11, 2011 8:26 PM

DUs were horrible today. I spent over 2 minutes on the last set. OHS/HCL unbroken.

as Rx'd
16:44

Comment #167 - Posted by: soccerman/25/6'/185 at May 11, 2011 9:16 PM

F/40/5'6"/150

75# OHS
20# DB

18:41

Comment #168 - Posted by: mom to five at May 11, 2011 9:26 PM

27/m/5'11"/175
As rx'd
18:25
HSC and T2B slowed me down. DU unbroken which was really good for me.

Comment #169 - Posted by: justaman - liberty, sc at May 11, 2011 9:28 PM

as rx'd

18:06

Comment #170 - Posted by: Castillo m/20/160 at May 11, 2011 9:53 PM

CFWU

as rx'd 23'58"

Double-unders are getting better.

Comment #171 - Posted by: Tim 34/5'10/165 at May 11, 2011 9:56 PM

58:40 as rx'd

m/39/5'11"/165
Retired Army 1SG
Clarksville, TN

Comment #172 - Posted by: mark nash at May 11, 2011 10:02 PM

17:20 as Rx'd

OUCH! Kritan...that is amazing. I'm just happy to be within double Lipson's time. Having a hard time typing because my forearms are shot. Cool WOD.

NEVER QUIT!!

Comment #173 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at May 11, 2011 11:11 PM

17:20 as Rx'd

OOOOUUUUCCCCHHH! Kristan...you are an amazing athlete! I am just happy to be within double Lipson's time! I'm having a hard time typing this because my forearms are still on fire. Fun WOD.

NEVER QUIT!!

Comment #174 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at May 11, 2011 11:22 PM

26:19

Comment #175 - Posted by: Easy E at May 12, 2011 1:49 AM

17:32 Rx'd
Same as 171, im just stoked to have made it in under double Lipson's time

Comment #176 - Posted by: Matt Gaisford at May 12, 2011 1:59 AM

Great WOD. 18:22 Rx'd. It was a more of a personal struggle or gut check than anything else. I wanted to quit after the third round but forced myself to stick it out. The DB HSC were definitely the worst which of course applies to the Crossfit training methodology of staying outside your comfort zone.

Keep up the good work Crossift HQ! Saving one unconditioned lost soul at a time.

Major, USA, AV

Comment #177 - Posted by: Bedellb at May 12, 2011 2:28 AM

Rx'd. 29:40
Smoked my grip.

Comment #178 - Posted by: Rav at May 12, 2011 3:36 AM

13.03 Rx'd

Comment #179 - Posted by: Matt Swift at May 12, 2011 3:58 AM

M/30/6'0"/180lbs

34:02

5 Rounds
Scaled OHS to 115 lbs

Comment #180 - Posted by: B$ at May 12, 2011 4:16 AM

22:01

Comment #181 - Posted by: mlt at May 12, 2011 5:28 AM

18:38

Comment #182 - Posted by: M/46/200/69" chriis bham at May 12, 2011 5:45 AM

Lots of Subs:
85# OHS (should go up next time)
24 in Box Jumps for Double Unders
35# HSC

Finihed in 18:53

Worked out in HS weightroom 90 degrees in Chicago. Weightroom is in a storage room above the gym with no fans or ventilation. HOT!!

Comment #183 - Posted by: Mike T at May 12, 2011 7:01 AM

m/37/205/5'11

22:30

Subbed 35 lbs db's

Comment #184 - Posted by: Keith M at May 12, 2011 7:08 AM

T-man: 14:33
a: 22:03

Comment #185 - Posted by: Repto M/40/5'11''/225 at May 12, 2011 7:45 AM

Rx'd 18:23

Comment #186 - Posted by: amped 36/M/195/6' at May 12, 2011 8:49 AM

115 OHS, 35# db squat cleans. Hollow double unders Very happy because Technique was near flawless on everything throughout all rounds: 18:57

Comment #187 - Posted by: Chris B. 18/150/5'8" at May 12, 2011 9:05 AM

34:20 with 95lb ohs

Comment #188 - Posted by: jh 43/210 at May 12, 2011 9:13 AM

9:19 @ home

Comment #189 - Posted by: JDisch at May 12, 2011 10:07 AM

Crossfit Warmup
WOD subbed high jumps for double unders.

3 rounds only due to limited time today.

16:16

Warmdown 20 handstand pushups

Comment #190 - Posted by: Karsk (57 M 5'9" 175lbs) at May 12, 2011 10:20 AM

Five rounds for time of:
135 pound back squat, 5 reps
10 Toes to bar
30 pound dumbbell Hang squat clean, 15 reps
100 Jump Rope

28 mins
M/27/170

Comment #191 - Posted by: Joshua at May 12, 2011 10:20 AM

24:36, at st.8 so had to do T-B on smith machine, did 135 thruster for ohs.

Comment #192 - Posted by: ScottMacArthur at May 12, 2011 10:28 AM

Five rounds for time of:
135 pound back squat, 5 reps
10 Toes to bar
40 pound dumbbell Hang squat clean, 15 reps
40 Jump Rope

19.38 mins
M/45/185/5'9"

Comment #193 - Posted by: Dan Wilcox at May 12, 2011 12:04 PM

subbed tuck jumps for double unders
otherwise as rx'd - 21:35

Comment #194 - Posted by: cnc at May 12, 2011 12:13 PM

95# ohs instead of 135.
21:03 m/28/190/5'8"

Comment #195 - Posted by: derik at May 12, 2011 12:47 PM

f/24/142/5'1"

45 lb bar OHS
K2E
20 lb HSC
Jump rope (regular, still can't do DU's)

19:42

Comment #196 - Posted by: sharlene at May 12, 2011 1:07 PM

Five rounds for time of:
20 pound Overhead squat, 5 reps
10 slant board K2E #2
10 pound dumbbell Hang squat clean, 15 reps
20 single-unders

21:05

Comment #197 - Posted by: susan m at May 12, 2011 2:01 PM

5 RFT:
5 OHS (75 lb)
10 toes to bar (strict)
15 dumbbell hang squat clean (2x20 lbs)
20 DUs

TIME = 24:40

Comment #198 - Posted by: AndreaM - F/22/5'7"/150 at May 12, 2011 2:17 PM

24 / M / 5'9" / 135lbs

Scaled to
95lb OHS and 30lb dumbbells

34:59

I can't decide whether I spent more time letting my grip recover or dorking up double-unders. Usually I'm pretty good at the DUs, but I couldn't string any together today.

Comment #199 - Posted by: BC at May 12, 2011 2:25 PM

age 21 bw 170

18:29 as rx'd

toes to rings. overheads were heavy. need to keep bar back more. lost it forward a couple times

Comment #200 - Posted by: Chris S at May 12, 2011 2:51 PM

3 rounds, subbed 95 for 135. 15:32.
Have plenty left in the tank but, I don't want to push it while I'm on shift (FireDept). Plus I umpired a 4 hour 14 inning baseball game yesterday, 90 outside.

Comment #201 - Posted by: Matty at May 12, 2011 3:26 PM

M/34/5'4"/143lbs
Used 115lbs for OHS
16:15

Comment #202 - Posted by: Matthew Burritt at May 12, 2011 3:28 PM

15:39: t2b was slow

Comment #203 - Posted by: matt cosimini at May 12, 2011 3:41 PM

M/42/180

Still working out the kinks in an impinged shoulder so i swapped 155lb front squat for the OHS.

Three rounds in 12:32.

Had to give up on the wod to take the wee daughter to dance class.

A tough tough wod. The dumbbell cleans killed me.

More better faster

Comment #204 - Posted by: Marty at May 12, 2011 4:26 PM

23:30 as RX'd (t2b on a low bar)

Toughest wod in a long time.

Thanks,

Comment #205 - Posted by: BTS at May 12, 2011 5:00 PM

95 lb OHS
28:32

Comment #206 - Posted by: Aaron at May 12, 2011 6:04 PM

5-75# OHS
10-TTB
15 25# db hang cleans
20-dbl unders

22:40

F/41/120/5'5"/

Comment #207 - Posted by: Tine Neff at May 12, 2011 6:35 PM

30lb DB HSC

21:46

Comment #208 - Posted by: Phong at May 12, 2011 6:37 PM

8:52

Comment #209 - Posted by: B. Rhaly at May 12, 2011 7:07 PM

F/34/125/5'4"

95lb OH squat
30 lb dumbells

17:37

Killed the hands and forearms, but loved it!

Comment #210 - Posted by: Kristin Clarke at May 12, 2011 7:43 PM

Subbed:
95 pound Overhead squat, 5 reps
10 Toes to bar
95 barbell Hang squat clean, 15 reps
20 Double-unders

19:50

Comment #211 - Posted by: do1/M/32/160/5"11 at May 12, 2011 9:14 PM

95 lb. OHS (from ground)
35 lb. DB hang squat clean

17:28

Comment #212 - Posted by: cbecker at May 13, 2011 6:28 AM

Ouch

26:18

65# OHS
20# DB HSC
T2B & DU rx'd

f/32/142/5'3"

Comment #213 - Posted by: Meagan at May 13, 2011 7:10 AM

18:23 as rx'd

Comment #214 - Posted by: KyleNYC 44/m/5'10"/180 at May 13, 2011 7:11 AM

Five rounds for time of:
105 pound Overhead squat, 5 reps
10 Toes to bar
40 pound dumbbell Hang squat clean, 15 reps
20 Double-unders

22:56

Went into this one with a bad attitude for some reason and it showed.

Comment #215 - Posted by: Bells 38/195 at May 13, 2011 7:17 AM

Subbed in 95 lbs for the OHS - 21:44.

Comment #216 - Posted by: Erik Mortensen at May 13, 2011 7:41 AM

5 rounds for time:
65 lbs overhead reverse lunges, 3 reps each leg
10 toes to bar
30 lb db hang squat clean, 15 reps
20 double unders

19:46

Comment #217 - Posted by: JFA at May 13, 2011 10:00 AM

95# OHS

5 Rounds

12:31 RX

f/23/130/5'5"

Comment #218 - Posted by: A. Trotter at May 13, 2011 10:30 AM

40kg OHS, 15kg DB's
done at home, had to wait 4 holly to change weights over from barbell to dumbbells

18:03

Comment #219 - Posted by: Jack - Hitchin at May 13, 2011 11:21 AM

M/34/145lbs/5'5"

As rx'd
17:23

Comment #220 - Posted by: Brandon Burritt at May 13, 2011 6:39 PM

M/33/5'9"/155

Subbed 95lbs OHS and 35lbs hang squat cleans.

26:45

Comment #221 - Posted by: Antun Karlovac at May 13, 2011 9:56 PM

16:11 Rx'd

Comment #222 - Posted by: travis reese m/25/175/68 at May 14, 2011 1:01 AM

M/41/5'8"/155

Scaled to 3 rounds for time of:
95 pound Overhead squat, 5 reps
10 Toes to bar
35 pound dumbbell Hang squat clean, 15 reps
20 Double-unders

10:00

Comment #223 - Posted by: Jon at May 14, 2011 7:31 AM

Another humbling workout. I have no idea how many jumps of the jump rope I did to complete 5 round of 20 double unders.....it totally kills any chance of a decent time.

45M 5'10" 221#

34 min 35 sec.

Comment #224 - Posted by: JParker at May 14, 2011 8:20 AM

Subbed 95 lb OHS, and high-jumps for DUs.
30:02, going SLOW on the last round to fight back the desire to vomit.
Day 39 of 100DBC.
What a workout!

Comment #225 - Posted by: Alan H. in Kabul at May 14, 2011 12:04 PM

To bring some awareness to rhabdomyolysis is fine, but I would think you could get a better example then the video of Ben. His therapist would have been right to think that SL calf raises would be an unlikely cause of rhabdo, and a blood clot would be much more likely in his case. This video puts unfair criticism on physical therapists as a whole because of an improbable case of rhabdomyolysis. PT can really help a lot of crossfit athletes significantly, see Kelly Starlet's mobilitywod blog for the most known PT resource for crossfitters. If you are limited in mobility which creates pain or makes certain exercises (OHS for example) impossible see a PT. Can you guess my profession?

Comment #226 - Posted by: KyleN (M 27/6'3''/217) at May 14, 2011 4:29 PM

Scaled to 95# OHS. Rest as Rx'd.
24:41


Mrs. Miyagi
Scaled to 95# OHS and 25# DB hang squat clean. Rest as Rx'd.
18:48

Comment #227 - Posted by: Miyagi m/31/164.6# at May 14, 2011 7:00 PM

WOD #90 - Done on 5/14. Tough one. Two movements I'm terrible at, one okay, and one good. That math adds up to a rough workout with a lousy time. Wasn't able to do toes to bar, more like hanging leg raises, and the heaviest weight I could use for the hang-squat cleans was 30 lbs, but I was able to do the OHS's and DU's RX'ed. Even got two of the DU set done unbroken. Good times!

Greg A.'s warmup
WOD Time - 36:47

M/42/5'11"/264

Comment #228 - Posted by: Pat Overton at May 14, 2011 8:35 PM

As Rxd - Used 2 40lbs for the Sqt Clns.

22:07.5

Comment #229 - Posted by: Ronen Gottlib, 38/m/5'10"/167 at May 15, 2011 1:04 AM

4 roundds
5 115lb thrusters
10 k's to e's
15 75# hang cleans
20 dbl unders
15:47

Comment #230 - Posted by: Dyagg at May 15, 2011 4:15 AM

Jeff @ work
Wod# 2
12:51

Comment #231 - Posted by: Jeff & Charity @ CF Snohomish at May 15, 2011 9:26 AM

scaled to 45 lb ohs
rest as rx'd

25:09

Comment #232 - Posted by: al deezy m/34/150 at May 15, 2011 10:49 AM

5/14...24:40...164/207(?)
3 rounds only (excuses: too soon after eating, tired, midday WOD, messed up 1st rd.)
Sub 95# barbell hang squat cleans, except 1st rd. where I screwed up and did 135# hang power cleans. OHS no problem, DU's decent & TTB okay (need to avoid swinging so much).

Comment #233 - Posted by: Mike Scott M/44/5'10"/212 at May 15, 2011 3:14 PM

scaled OHS to 95#
scaled DB HSQ to 35#
24:56

Comment #234 - Posted by: GU997 M/41/185/5'10" at May 15, 2011 4:35 PM

95 lb OHS. 25:42. DBHSCs were broken on last two sets. Need to improve rythm on T2Bs.

Comment #235 - Posted by: Xman at May 15, 2011 9:51 PM

f/32/114#

scaled OHS to 70# and DB HSQ's to 25#.

18:42

Comment #236 - Posted by: jskamk at May 15, 2011 10:42 PM

as rx'd:

24'52

Comment #237 - Posted by: ccfeldt at May 16, 2011 12:30 AM

Sub'ed 135 front squat for overhead squat.
All else completed as Rx'ed.

Total time = 29:42

Comment #238 - Posted by: fosterww98 at May 16, 2011 6:38 AM

95lb OHS 5 reps
10 T2B
35lb DB hang cleans 15 reps
20 double unders

20:11

did heavy squats before, bad idea......

m/45/185/6'4"

Comment #239 - Posted by: knodes at May 16, 2011 10:33 AM

22:32
95# oh
30# db

Comment #240 - Posted by: Sue Ady f/42/127 at May 16, 2011 11:03 AM

3rds cfwu

#115 OHS
no DU
19:44

Comment #241 - Posted by: nucf m/25/5'7"/155 at May 16, 2011 11:28 AM

28:47 as Rx'd. Broke squat cleans 8/7 every round, all others unbroken.

Comment #242 - Posted by: Michael m/48/5'9"/175/MI Survivor at May 16, 2011 11:30 AM

rx'd

19:56

the 40# DB HSC were the biggest challenge for me...broke them 10/5.

Comment #243 - Posted by: GleichSTL m/33/177/5'10" at May 16, 2011 11:30 AM

Sub'd Wod:

5 Rds-20:41
115LB OHSx5
TTB X 10
30LB HSC x 15
40 SU's

Comment #244 - Posted by: Greg/51/70"/220 at May 16, 2011 12:17 PM

Subbed:

100# OHS
35# DB
Tuck jumps

19:00 exactly

Comment #245 - Posted by: Drew m/42/5'10"/164 at May 16, 2011 3:52 PM

M/40/6'0/180
Subbed back squat @225 lbs for OHS
15:20

Comment #246 - Posted by: normthree at May 16, 2011 6:40 PM

C-
12:58
25# HSC
95# OHS

Comment #247 - Posted by: Jeff & Charity @ CF Snohomish at May 16, 2011 9:02 PM

17:12

Comment #248 - Posted by: Ross Hanson at May 16, 2011 9:14 PM

M/175/5'7"/31

95lb OHS
40 single unders

13:54

Comment #249 - Posted by: Mark S. at May 17, 2011 12:51 AM

subbed 95# on OHS
24:02
m/36/230

Comment #250 - Posted by: Toby D at May 17, 2011 4:57 AM

30.05. 115# OHS; 40# HSC 1st round; then 30#. O-U-T-C-H.

Comment #251 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at May 17, 2011 10:46 AM

28:12

Comment #252 - Posted by: Pacers at May 17, 2011 11:03 AM

M/20/185/6"4

Used 110lbs for the OHS, and tuck jumps subbed in for DU, but otherwise as rx'd. Killer wod, hip flexors burning from yesterdays handstand wod.
21:38

Comment #253 - Posted by: John Whittle at May 17, 2011 11:31 AM

500m Row, CFWU x 3 Ringdips & walking lunges

#95 on OHS, #30 DBs, thought it was 20 MRAP

3 rds + OHS + Toes2Bar @ 20 min

4 Rds complete at 23:58
Sqt Cleans were all broken

Comment #254 - Posted by: F15E_WSO/M/48/180 at May 17, 2011 1:10 PM

Sub 95# OHS
Sub 95# full squat cleans
(no db's 1 bar)

22:58

Comment #255 - Posted by: schinizel/m/32/5'9/155 at May 17, 2011 10:13 PM

m/32/5'8"/170lb

This sucked way more than expected

18:52 rx'd
73 160 172

Comment #256 - Posted by: Adam Hamm at May 18, 2011 5:16 AM

19:48 as Rx'd.

Comment #257 - Posted by: Edwin 28/M/68"/170 at May 18, 2011 10:06 AM

M/ 37/ 132 lbs/ 5'-6"
As Rx: 21:37
For me I was pretty happy that the OHS was all unbroken and actually the easiest after the DUs which to me are the active rest part of this one. The toes to bar is usually easy for me, but I used this square bar because it allowed me to freely swing back .. that was really hurting my hands after the first couple rounds. The hang squat cleans with 40 lb dumbells took the most time for sure. I broke them up into 12+3, 9+6, 7+5+3, 7+5+3, 7+5+3. My grip was really feeling it on the hang squat cleans after the toes to bar. In the last 2 rounds the grip was what I was really feeling. I also took a few seconds before the OHS each time. I wanted to be focused and get them all unbroken.
Good fun WOD.

Comment #258 - Posted by: Anton at May 18, 2011 11:02 AM

Five rounds for time of:
155 pound front squat, 5 reps
10 Knees to Chest
40 lb db Hang clean, 15 reps
20 box jumps, 24 in. box

14:44

I know that's a lot of subs, but I definitely thought this one worked out well. Was very happy with my time and effort.

M/26/5'11''/195

Comment #259 - Posted by: Kent at May 18, 2011 12:42 PM

WU
32:56
M/50/197#/72"

Comment #260 - Posted by: RB at May 18, 2011 4:06 PM

WHAT ARE THESE?? Can't find them in the exercise demos.
Toes to bar
pound dumbbell Hang squat clean

Comment #261 - Posted by: Erik J at May 18, 2011 6:53 PM

OHS @ 95#
HSC @ 95#

19:13

Comment #262 - Posted by: Craig-Always Forward CrossFit at May 18, 2011 7:28 PM

completely missed the double unders at the end of the round! Major brain fart.

So
5x rounds of
50k OHS x5
10x toes to Bar
15 Hang sq Cleans 2x10k DB.

16:09mins

Still a good workout!

Comment #263 - Posted by: BarryT at May 19, 2011 3:32 PM

15:23

Comment #264 - Posted by: MikeyPaul - M/29/5'8"/170 at May 19, 2011 6:13 PM

23:30
Scaled OHS to #75 and used same barbell for HSC's, no DB's in the house. This workout honestly kicked my ass.

Comment #265 - Posted by: Christopher Denzer at May 20, 2011 7:19 AM

05/19/2011

Sub'd 65lb OHS and tuck jumps:

28:05

Comment #266 - Posted by: TommyKrackCorn at May 20, 2011 10:27 AM

29:22

scaled OHS to 50k (80%) 1 rnd & 45k (73%) 4 rnds
35lb (87.5%) db hang sq cleans

tough wod. dropped 5k from the OHS after a couple of consecutive fails at start of rnd 2.

Comment #267 - Posted by: zenoperegrinus at May 20, 2011 11:59 PM

m/37/5'9/180
CFWU-3. Reg. Superman. Burgener. Dot drill.
Done at Triangle.
18:55
Jump rope broke on rep 17 of last round so added couple of seconds to time. DU not bad overall. Seemed i was able to slow pace of rope. Some rounds got 17-19 unbroken.
OHS not bad. Good job getting hips back & keeping bar in correct plane. Seemed to make reps easier. Used chalk on last 3 rounds T to B. Made kipping possible/easier on 1st 6-7 reps.
Cleans toughest part. Only used 35. No 40's at Triangle. Arms straight, good shrug, hips back seemed to help.

Comment #268 - Posted by: jrm at May 21, 2011 8:32 PM

95# overhead and 30# hang squat clean. This was a tough one.
Time - 33:31
Joni - Used the curl bar and 8# weights.
Time - 27:22

Comment #269 - Posted by: sblackburn 38/5'11"/205 at May 21, 2011 9:11 PM

M/51/153/1-1-06
Done 5/22/2011

95# OHS
25# DB

22:45

Comment #270 - Posted by: bingo at May 22, 2011 9:27 AM

14:12

Comment #271 - Posted by: holmes11b at May 23, 2011 9:31 AM

13:24

Comment #272 - Posted by: Kevin - m/39/6'/190 at May 23, 2011 2:02 PM

50/m/190

95# OHS, rx remainder
22:43

Comment #273 - Posted by: denob at May 25, 2011 4:01 PM

subbed tuck jumps for DU's

13:56

Comment #274 - Posted by: Troy at May 30, 2011 9:22 PM

5/3/1 strength work:
Squat 230 X 3, 265 X 3, 295 X 4

WOD as rx'd: 22:43

Comment #275 - Posted by: Casey at May 31, 2011 1:40 PM

scaled 95lb overheadsquat
scaled 30lb dumbbell hang squat clean

24:05

Comment #276 - Posted by: Dexter at June 2, 2011 6:30 PM

14.26 rx'd...had to stop after 3rd rd.

Comment #277 - Posted by: Faleep at June 10, 2011 6:34 AM

We did this team style at my box: two people, 3 rounds, one partner rests while the other reps
15 ohs
30 ttb
45 squat clean
60 double unders

18:45 with my client, rochelle. We both used rxd loads. We had to stop for a bit to talk to a disgruntled neighbor.

Comment #278 - Posted by: Jeff Chalfant- 31/5'10"/165 at June 13, 2011 7:32 PM

m/26/201/5'10"
CF day 21

27:18
+ 20 pushups on barbell
Sub'd 115 power snatch for OH squat

Comment #279 - Posted by: Sam J at June 16, 2011 8:32 AM

25:01- 95lb overhead squat/ hang cleans no squats

Comment #280 - Posted by: WabashIrish at June 20, 2011 8:08 AM

m/32/162/65"
25 min
30lb barbell

Comment #281 - Posted by: ac at June 23, 2011 6:31 PM

6-4-11

40jr

24:25

Comment #282 - Posted by: bookworm at July 3, 2011 3:45 AM

CFWUx1, skipping, 45x5-95x5 OHS
25:20

Mitch: 11:58 25lb bar for OHS and cleans

Comment #283 - Posted by: Doug at September 15, 2011 5:19 PM

as rx
18:27

ground to overhead for OHS for all sets except set 1

Comment #284 - Posted by: sr at May 12, 2013 11:29 AM

2 rounds only

15:56

right forearm was limiting factor, still recovering from illness.

Comment #285 - Posted by: Manchild at December 6, 2014 6:44 PM
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