May 16, 2011

Monday 110516

Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

Ken Gall 9 rounds + 3 push press, Lucas Brainerd 7 rounds.
Post rounds completed to comments.

CFXL1_SAPL1_CharlotteL1_IndianapolisL1_SanAntonioL1_LaytonL1_MiamiCPC_th.jpg

Enlarge image

CrossFit Level 1 Certificate Courses: CrossFit Effects, CrossFit SAP, CrossFit Charlotte, Indianapolis Metro Police Dept, Alamo CrossFit, Wasatch CrossFit.
CrossFit Coaches Prep Course: Peak 360 Fitness.


"The Purpose of CrossFit: Parts 1-2" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]


"Sir Charles of CrossFit" with Charles Barkley, CrossFit Journal preview video [wmv] [mov]


Coach Mike Burgener on aggression by Again Faster Equipment - video [wmv] [mov]


Ken Gall and Lucas Brainerd on today's WOD - video [wmv] [mov]


"Rate Of Uninformed Conversations About Navy SEALs Skyrockets", the Onion.

Posted by lauren at May 16, 2011 5:00 PM
Comments

Awesome. I'm not sure how this'll be possible with one bar, though. Turn it into a 7 min AMRAP to account for transitions?

Comment #1 - Posted by: Sinal M/31/5'9"/215 at May 15, 2011 5:02 PM

use two bars! :)

Comment #2 - Posted by: Mauricio Carneiro at May 15, 2011 5:05 PM

Thanks much Erik, Taz, and Russell at Crossfit SAP last weeekend for my first exposure to crossfit in English!

Comment #3 - Posted by: Jason at May 15, 2011 5:07 PM

Solid WOD, cannot wait!

Comment #4 - Posted by: Dan in Coatesville, PA at May 15, 2011 5:18 PM

Very limited ROM on the DLs in the video for Ken G. Stand up all the way.

Comment #5 - Posted by: PaulCF at May 15, 2011 5:19 PM

love the Onion lol

Comment #6 - Posted by: zach-brodis at May 15, 2011 5:24 PM

Thanks to all the trainers at the Charlotte Level One Certification this weekend. Everyone did great job. I feel like I learned more in two days than I have in two years of crossfitting on my own. Thanks especially to Joe for staying late on day one to help me with shoulde stretches and hip placement. You guys are the best in the business.

Comment #7 - Posted by: Donald Rice at May 15, 2011 5:50 PM

It's amazing how whenever you get tired and have to rest during a rep, that it is at the actually full range of the movement. Watch in the later rounds on the deadlift when he pauses at the top. He doesn't rest with his shoulders rounded forward in an closed hip position. ROM is the key to all these movements. Just an observation!

Comment #8 - Posted by: Travis D at May 15, 2011 5:59 PM

Donald, you gave solid work this weekend! You should be very proud of your progress and accomplishments. Keep the inspiration torch going.
-Christmas

Comment #9 - Posted by: Xmas at May 15, 2011 6:01 PM

Thanks to all the trainers at the Indianapolis Police Acadamy this weekend. I learned more than I could ever excpect to learn in 2 days.

Comment #10 - Posted by: Mike at May 15, 2011 6:02 PM

Go Charles Barkley, one day at a time man.

Comment #11 - Posted by: Nik Nichols 42yo,5'7''165lbs at May 15, 2011 6:05 PM

I am doing the Crossfit Endurance wod tomorrow. I have not heard of "Hollow Rocks" nor can I find them on faq or demos. Help, please.

Comment #12 - Posted by: Tomcat at May 15, 2011 6:14 PM

Never mind. Found it on google. Thanks anyway.

Comment #13 - Posted by: Tomcat at May 15, 2011 6:16 PM

To all the trainers at Cross Fit Charlotte training, I owe you a HUGE thank you. Despite the fact that I knew little to nothing about Cross Fit, you were helpful, patient, kind, encouraging and most of all -- embracing. You all proved to me that not only are the Cross Fit workouts for everyone, the Cross Fit culture welcomes all athletes, regardless of level. You rock! Ginger

Comment #14 - Posted by: Ginger Holloway at May 15, 2011 6:24 PM

Had a blast in Indy this weekend with the L1 Trainers! You guys are awesome! Even though one of you was from Detroit, and probably a Red Wings fan...*ahem* JOE...

I can't even begin to thank you guys enough for the knowledge you gave me and the seed you planted.

Here's to going forth and making the world a better place, one WOD at a time.

Comment #15 - Posted by: Corey at May 15, 2011 6:43 PM

Thanks for all my teachers!
Russel, Eric, Taz.
I will remember that moment...forever!!
I'll try to make all Korean konw about Crossfit!
Thank U!

Comment #16 - Posted by: Lee at May 15, 2011 6:46 PM

Hard to DL in those lifting shoes... Looks like Ken is the guy to beat though. I'm pretty sure those DLs wouldnt have counted in any other lifting comp, eitherway... good stuff.

Comment #17 - Posted by: Joey at May 15, 2011 6:51 PM

Congrats to all those that successfully completed the CF-L1 and CF Coaches Prep courses, over the weekend...BIG UPS!

As for tomorrow's WOD...YeZir!! Let's go, HQ!!

Jelani | CF-L1 Trainer | CF-KB Trainer

Comment #18 - Posted by: Jelani at May 15, 2011 7:31 PM

Thanks to all the trainers at CF Effects this weekend. It was a great weekend, extremely well organised and excellent coaching. The trainers were fantastic and were very efficient & effective when getting their point across when going through all the movement through the progressions.
thanks again!!

Comment #19 - Posted by: Brian S at May 15, 2011 7:55 PM

@5 PaulCF
It is not VERY limited ROM, when he moves thru 99,5% of his ROM and just misses the last little tweak of the hips. It may not be exellent ROM, but absolutely not awful either. Most failures to reach full ROM comes from trying to be faster. That's my opinion at least.

@8 Travis D
It requires less energy to rest at the top than any other position. Because at the top all the joints are at full extension and the whole body aligned into one straight line. It's like balancing a broomstick on one finger. When you do that the broomstick is vertical, or it will fall. If you hold the broomstick at one end with one hand and just tilt it 10 degrees off from vertical you will notice how heavy it feels. It's the same reason why it's easier to rest at the top of a deadlift (or any other lift).

Comment #20 - Posted by: sven at May 15, 2011 7:55 PM

Thanks to all the trainers that came to Alamo Crossfit (San Antonio) as thanks to Rick and Mike for having us! The class was great and the split between lecture and hands-on was just right. I couldn't have asked for a better weekend. All the CF trainers brought their "A" game.

P.S. Stephane is the BEST

Comment #21 - Posted by: Andrew LaRoche at May 15, 2011 8:07 PM

Mine isn't much better, but figured the demo vid for todays wod should display much better ROM since it's a demo...

Comment #22 - Posted by: Dave at May 15, 2011 8:14 PM

does anyone know the conversion to women?

Comment #23 - Posted by: lola at May 15, 2011 8:27 PM

Thanks Chris, Miranda, Dave and Eric O! Had an awsome weekend at Wasatch Crossfit getting my level 1 cert! Wish I could take all of you guys home with me!!

Comment #24 - Posted by: Mimi Garcia at May 15, 2011 8:36 PM

Could we possibly have a better ambassador for Crossfit than Charles. Toughest, most down to earth, dignified man to play in the NBA!

Comment #25 - Posted by: Ted at May 15, 2011 8:38 PM

5 Rounds as Rx'd.
Push Press was the limiting factor for me.

Comment #26 - Posted by: Bob Fabsik at May 15, 2011 8:40 PM

Only five minutes? :O

Comment #27 - Posted by: Patrik at May 15, 2011 9:26 PM

Ken is pushing his hips through at the top indicating full extension. Just because he isn't hyper extending on every rep doesn't mean the ROM isn't good. Nice work Ken.

Comment #28 - Posted by: Jake Rubash at May 15, 2011 9:52 PM

There's NO WAY I could lift such heavy weights, what should I do instead?

Comment #29 - Posted by: Patrik at May 15, 2011 10:14 PM

I love the onion.

@patrik, simply scale it back to whatever is realistic for a challenging 3 rep DL and 7 rep push press. Maybe 205 and 95? Or whatever you can do. My buddy saw this and already said he's going to scale up to 315 and 155. His goals are way different than mine. I'm going to have a rough time with the weight as rx'd. 6 months ago, I probably would've scaled back.

Comment #30 - Posted by: Shaw at May 15, 2011 10:22 PM

@Patrik go to crossfitbrandx forum, and look for a scaled version of this Wod. It's under the wod section, and it should probably one of the first titles under that section. Hope this helps

Comment #31 - Posted by: Fran at May 16, 2011 12:59 AM

Rx'd
7 rounds Was starting first pull of round 8 when the clock stopped.

10 minute break then

2 rounds for time (20 minute Cap) of:
15 Toes to Bar
15 Wall Ball (Men 10ft, 20lb / Women 8ft, 12lb)
15 Sumo Deadlift High Pull (Men 95lb / Women 65lb)
15 Burpee
15 Overhead Squats (Men 95lb / Women 65lb)
15 Kettlebell Swings (Men 53lb / Women 35lb)
30 Walking Lunges (30 yds)
50yd Sprint

Time: 16:31

Comment #32 - Posted by: JBarr M/28/5'11"/198 at May 16, 2011 1:03 AM

And people wonder why they weren't posting demo videos.

Comment #33 - Posted by: Tim at May 16, 2011 1:41 AM

m/45/183

5 rds + 3 DL

Comment #34 - Posted by: cosmo at May 16, 2011 3:03 AM

Charlotte Cert -

I've been a believer in Crossfit for a few years now but the technical instruction I received this weekend, I am absolutely certain, will elevate every WOD from here on. It was a pleasure to learn from some true professionals.

Comment #35 - Posted by: JoeK at May 16, 2011 3:05 AM

hi new to crossfit training i did 8 rounds 122lb deadlift 66lb push press. i had 2 shoulder reconstruction 12 months ago on right shoulder

Comment #36 - Posted by: maria at May 16, 2011 3:12 AM

This should be pretty iteresting

Recently started doing a little Crossfit Football and really lovin it.

Comment #37 - Posted by: john g at May 16, 2011 3:15 AM

6 rounds as Rx'd.

Comment #38 - Posted by: Filip at May 16, 2011 3:22 AM

43/m/176cm/73kg

As rx'd

5 rounds + 1 DL

PP from a rack, all rounds unbroken.

Comment #39 - Posted by: Memuc at May 16, 2011 3:25 AM

7 rounds (I think)
push press cleaned from ground

Comment #40 - Posted by: charbs 185/m/26 at May 16, 2011 3:33 AM

m/36/190

5 rds + 3 deads + 2 push press

scaled: 85 kg/187 lb deadlift (coming back from back injury); 45 kg/100 lb push press

New to Crossfit but I'm so addicted now!


Comment #41 - Posted by: Tim L at May 16, 2011 3:46 AM

Thanks to All the Great Coaches; Christmas, Joe, Bobbi, Nicole, Mike G., Kim and Andy for running a great Crossfit Cert @ Crossfit Charlotte. Also big thanks during the mixer all the good points to incorporate into the functional fitness program we are trying to develop for todays warfighters.

Comment #42 - Posted by: Josh Biggers at May 16, 2011 3:52 AM

6 rds + 1 DL

Comment #43 - Posted by: Mik at May 16, 2011 4:04 AM

In my head: Fully extend on push press, fully extent on push press. Guess I forgot about deadlifts. HaHa. Ya, I miss the final back position at the top on the deadlifts (in the beginning when I am fresh and trying to go fast). Although the bar probably would not move "much" higher up (in slow motion you can see there is a pretty short distance left when I turn around), I need to tilt myself back 10 degrees at the end (without hyperextending).

It is something we all have to be careful of when we do not have a judge right in front of us, giving us immediate feedback. Especially when we are trying to go fast. It is a tight balance on deadlifts; trying to keep the speed without shorting too much or overdoing the hyperextension. The only option really becomes a quick pause at the top, which happens naturally once we get tired!

Comment #44 - Posted by: Ken Gall at May 16, 2011 4:19 AM

4 rounds plus 3 DLs and 3 PPs, DL at 185lbs, PP at 32kilos (70.5lbs)

Comment #45 - Posted by: Kristina F/27/5'3"/122 at May 16, 2011 5:11 AM

"What's not there is where you suck" - Glassman

Short and to the point.

Comment #46 - Posted by: Soup at May 16, 2011 5:15 AM

5 rounds 3 deadlifts, as rxed.

Glad to see Sir Charles getting back into shape. Had a great time watching him play in Houston back in the day...

Comment #47 - Posted by: Dave W 27 5'8" 180 at May 16, 2011 5:21 AM

First ever WOD after picking and choosing for 3 years on & off - I thought I would finally commit to Main Page WODS posted everytime for a month and see how I went.

5 rounds plus 1 DL - didn't really start dying until 3 - 4 mins afterwards.

Nice work.

Comment #48 - Posted by: Dad 'O' 3 at May 16, 2011 5:24 AM

7

Comment #49 - Posted by: mrd m/26/5'10"/205 at May 16, 2011 5:24 AM

7 rounds as rx'd
m/225/21/6'3"

Comment #50 - Posted by: Paul C at May 16, 2011 5:29 AM

I sure do miss the videos of the athletes doing these WODs. Great inspiration as well as guidance. Please get them up and going again.

Comment #51 - Posted by: Brett at May 16, 2011 5:53 AM

M/30/173/5'10"

as rx'd

7 rounds

Comment #52 - Posted by: Mark at May 16, 2011 5:53 AM

m/27/180cm/75kg

6 rounds @ 50kg Press and 125kg DL.

presses were a surprise...damn near jerking them by the end.

Comment #53 - Posted by: eric at May 16, 2011 5:57 AM

Scaled to;

The Porch:
Complete as many rounds as possible in five minutes of:
225 pound Deadlift, 3 reps
95 pound Push press, 7 reps

7 rounds + 1 DL

Comment #54 - Posted by: coyo at May 16, 2011 6:11 AM

#30 and #31:
Thanks! :)

Comment #55 - Posted by: Patrik at May 16, 2011 6:30 AM

As rx'd 6 rounds+3 DL

Comment #56 - Posted by: Vats at May 16, 2011 6:41 AM

I think I'll do 66 pounds deadlift and 44 pounds push press.

Comment #57 - Posted by: Patrik at May 16, 2011 6:46 AM

Thanks to all the instructors at Level 1 Cert in Charlotte this weekend. I was impressed with the knowledge, the presentation and the authority with which it was imparted to us. Equally impressive was the accessibility of all the trainers to each of us. Class act from start to finish! I learned so much and can't wait to apply it.

Comment #58 - Posted by: Denise at May 16, 2011 6:49 AM

Rx'd - 5 rounds + 3 DL

Comment #59 - Posted by: Townsend m/27/5'8"/140 at May 16, 2011 6:53 AM

3 rounds + 3DL + 2 PP
205lb DL, 95lb PP

Comment #60 - Posted by: NAMWIZ at May 16, 2011 6:57 AM

6 rounds plus 3 DL

275# Sumo DL, 50# dumbbells push press

badass WOD, pulled 315#X2 sumo DL before

XFIT RICE OWLS

Comment #61 - Posted by: Curtis Warren at May 16, 2011 7:19 AM

ALAMO CROSSFIT CERT
WHAT A GREAT WEEKEND!
Thank you to all of the Coaches. Lindsey, Lance, Lisa, Stephane, Kurtis.
You ALL were amazing teachers, examples and a great inspiration to me. I admire you all and learned so much in 2 days from each of you.
Just ONE more reason I LOVE CROSSFIT....the people are just AMAZING!!!
Thanks again!

Laura D.

Comment #62 - Posted by: Laura at May 16, 2011 7:35 AM

M/38/6'3"/239 lbs CF star 2/7/11

As RX'd 4 rounds 4 push press.

Comment #63 - Posted by: fitefire12 at May 16, 2011 7:36 AM

4 rounds even.

Comment #64 - Posted by: KyleNYC 44/m/5'10"/180 at May 16, 2011 7:52 AM

Shoulder slightly tweaked, so, did want to go overhead. Instead did:

deadlift 5 X 5

155-165-175-185-195

power cleans

3 X 85
3 x 90
3 x 95
3 x 100
2 X 105
2 x 105
3 x 100
3 x 100
3 x 100

Comment #65 - Posted by: Carole F/52/5'6"/133 at May 16, 2011 8:40 AM

10

Comment #66 - Posted by: K. Allen at May 16, 2011 8:48 AM

Germany, Münster

M 37/90kg/181cm

8 Rounds

Comment #67 - Posted by: Rico at May 16, 2011 8:54 AM

6 runds + 2 DL
As rx'd

Comment #68 - Posted by: SB at May 16, 2011 9:00 AM

M/39/6'1"/180

7 rounds = 3 dead as RX'd

amazing how much my thighs were on fire during the push press.

Comment #69 - Posted by: chad81 at May 16, 2011 9:00 AM

F/41/180/5'11"

195# deadlift, 65# push press

2 reps short of 6 rounds

I hemmed and hawed for a while about what weight to use for the push press and decided to err on the side of caution.

Comment #70 - Posted by: JuliePlatt at May 16, 2011 9:31 AM

I want to say thanks to all the trainers at the Indianapolis Police Acadamy this weekend. I learned more than It's only the stubstance matter that you shared but how it was brought in a down to earth relatable manner that everyone could understand. This weekend was exactly what I needed to refocus in my fitness endeaver. Thanks for everything :-)

Comment #71 - Posted by: Pierre Avila at May 16, 2011 9:33 AM

M/41/200/70"

As rx'd: 6+

Comment #72 - Posted by: jeffdpoll at May 16, 2011 9:37 AM

M/28/150/5'7
As rx'd: 5 rds

Comment #73 - Posted by: Michael at May 16, 2011 9:51 AM

As rx'd: 4 rounds

"The pioneers of a warless world are the [youth] who refuse military service." ~Albert Einstein

Comment #74 - Posted by: Espinosa m/26/5'11"/165 at May 16, 2011 9:53 AM

8rds +3 DL's rx'd

Comment #75 - Posted by: B-Mo, M/34/6'/190 at May 16, 2011 9:55 AM

5 rounds as Rx'd

Comment #76 - Posted by: Jette 41/M/5'11"/175 at May 16, 2011 9:55 AM

27/m/5'11"/215ish
8 rounds + 3 DL

Comment #77 - Posted by: Nickosaurus at May 16, 2011 9:57 AM

28/m/6'5''/248/ french

10 rounds

126kg DL / 50kg PP

Comment #78 - Posted by: Avn at May 16, 2011 10:08 AM

F/29/5'9/135
155# Deadlift
70# Push Press
6 Rounds + 3 Deadlifts

Comment #79 - Posted by: Liz K at May 16, 2011 10:09 AM

5 rounds As rx'd

Comment #80 - Posted by: Thomas m/20/6'/185, The Netherlands at May 16, 2011 10:19 AM

5 rounds as rx'd

Comment #81 - Posted by: Thomas m/20/6'/185, The Netherlands at May 16, 2011 10:19 AM

As rx'd

6 Rounds + 3 DL

BRAZIL

Comment #82 - Posted by: Guilherme Guida M/28/5'9''/178 at May 16, 2011 10:23 AM

As rxd
9+1DL

Comment #83 - Posted by: Jonblaze at May 16, 2011 10:30 AM

8 rounds rx with a second remaining...liked it the push press got tiring. This would have been a cool sectional wod...

Comment #84 - Posted by: Chris C at May 16, 2011 10:31 AM

6 + 3 DL rx'd

Comment #85 - Posted by: Ted - Ocala, Florida (35/190/6'1") at May 16, 2011 10:32 AM

5 rounds + 1 DL

Comment #86 - Posted by: mlt at May 16, 2011 10:33 AM

Navy SEALs can breathe underwater and catch bullets in their teeth.

Comment #87 - Posted by: Jim at May 16, 2011 10:33 AM

5 rds DL = 225# PP= 100#

Comment #88 - Posted by: Brian at May 16, 2011 10:39 AM

5 rounds + 3 DL + 3 Push Press at Blue Flame CF. Ran 11 - 40's after that.

Comment #89 - Posted by: preacherman at May 16, 2011 10:48 AM

5 rounds as rx'd
I could have gone a little faster, but I wanted to do every movement unbroken. Next time I just need to go for it.

Comment #90 - Posted by: Magnus 25/5'8"/160 at May 16, 2011 10:49 AM

m/41/156
6 rounds + dl's / 5 push press
as rx'd

Comment #91 - Posted by: Seth H. at May 16, 2011 10:54 AM

6 rds. + 3 DL
245 DL
100 PP

tough as always!!

m/37/6'1"/205

Comment #92 - Posted by: Rough Robbie at May 16, 2011 10:55 AM

185/75 7 +4

Comment #93 - Posted by: Sue Ady f/42/127 at May 16, 2011 11:02 AM

Subbed 245 # Deadlift
13 rounds plus 1 push press

Comment #94 - Posted by: cory at May 16, 2011 11:17 AM

Monday 110516
Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

5round+deadlift+4push presses.

It was good, Deadlift reset regrip and go, no tuch and go. Presses slowish and unbroken. Not much time ''wasted''. No real ''set up time'' just go.

Comment #95 - Posted by: Nik Nichols 40yo 5'6'' 167lbs at May 16, 2011 11:19 AM

m/24/175

7 rounds

Comment #96 - Posted by: kyle at May 16, 2011 11:24 AM

I'm 14 and I do a scaled down version of the WOD. I did 6 sets in the 5 mins

Comment #97 - Posted by: Josh casey at May 16, 2011 11:31 AM

took two weeks off of weight to rest shoulder. felt good coming back and didn't lose too much. Dropped DL to 225 but otherwise as rx'd

5 rounds + 2 DL

Comment #98 - Posted by: kevin s/ 74"/210/36yo/SJAFB at May 16, 2011 11:32 AM

Scaled to 205# DL, 105# PP.

4 rounds, 3 DL, 3PP

Felt back seize during 5th round of DLs and again at 5th round of PP, so racked it with 25 secs to go.

Comment #99 - Posted by: matt h - m49 | 5'11" | 188bwt at May 16, 2011 11:35 AM

What would RX be for ladies??

Comment #100 - Posted by: Jessica R at May 16, 2011 11:41 AM

4 rounds 225# dl

Comment #101 - Posted by: ccraft at May 16, 2011 11:45 AM

225 DL

4 rounds

Comment #102 - Posted by: James M/28/5'7"/155 at May 16, 2011 11:50 AM

Thank you to Alamo Crossfit, Stephane, Lisa, Lindsey, Kurtis, and Lance for making the level 1 cert a great experience. I am very excited to use the knowledge I have gained to help others be inspired to be fit and healthy!!

Comment #103 - Posted by: Jessica R at May 16, 2011 11:59 AM

6 rounds + 3 DL

275 DL
95 PP

m/33/5'9"/205

Comment #104 - Posted by: BigFat at May 16, 2011 12:00 PM

6 rounds + 3 DL

275 DL
95 PP

m/33/5'9"/205

Comment #105 - Posted by: BigFat at May 16, 2011 12:01 PM

m/45/5'10/201

as rx'd

4 rounds + 1 push press

Comment #106 - Posted by: sking at May 16, 2011 12:08 PM

185/75lbs

6rds + 1DL

Comment #107 - Posted by: brittk at May 16, 2011 12:14 PM

m/37/5'8"/170#

This turned into a "partner" WOD, after meeting a CrossFitter at the gym that saw both my Push press and Deadlift barbell setup and was also planning on doing today's HQ WOD. He jumped in after I did my first round of Deadlifts, LOL!

Either way, I was able to crank out 5 rounds + 3 DLs.

Comment #108 - Posted by: Jelani at May 16, 2011 12:32 PM

As rx'd

7 rounds + 1 DL

Fun WOD

Comment #109 - Posted by: vernon washington at May 16, 2011 12:34 PM

6 rounds. good WOD!

Comment #110 - Posted by: Murph at May 16, 2011 12:36 PM

7 +3 As rx'd

Comment #111 - Posted by: Jdude at May 16, 2011 12:44 PM

6 Rounds Plus 1 set of DL.

Comment #112 - Posted by: Brad W at May 16, 2011 12:45 PM

5 rounds plus 3 DL's and 2 PP's

205 lbs on DL
95 lbs on PP

Noticed some people asking about scaling today; here's my take on it. I'm a small guy; in fact at 5'3" and 133 lbs I'm pretty much an outlier on the curve. So sometimes, like today, I have to scale. I try to keep 2 things in mind when scaling:

1. Preserve as much as possible the intended stimulus of the workout. I could have done today's WOD as Rx'd, but the heavy DL's would have limited me to maybe 2 rounds, and it seems to me that the intent of this workout was to do DL's that were on the heavier side, but still do-able fairly quickly and unbroken.

2. Coach has said "the magic is in the movements," and I understand this to mean that the important thing is to do the prescribed movement, and whether you do it with 275 or just an empty bar is not nearly as important as doing the movement in the first place to the best of your ability.

So I always go back to the original source, CF FAQ 1.3 which tells us to consider when scaling that the "generic" male CF'er weighs 175 lbs and if you are smaller and want to scale you would take your BW as a % of 175 and apply that result to the Rx'd weight. When scaling, this is where I start. If I can do it as Rx'd and comply with #1 above, of course I do. If I can do more than the strict scale amount but less than Rx'd, I do.

But there are some exercises and WOD's where I stick more closely to the formula and today's WOD is a perfect example of that. Speed DL's at heavier weights can cause problems; if your form is slipping on that 2nd or 3rd rep and your back starts rounding and you try to rip 275 off the ground (or whatever is heavy for you), that's a good way to get hurt. And the older you are (I'm 46), the truer that is as your body definitely gets less forgiving as you age.

I know at powerlifting meets and other bodyweight -adjusted competitions they use more complex formulae that recognize that it's not quite fair to the larger athletes to equate weight lifted to BW (so a 100 lbs guy would have to lift slightly more than 50% of a 200 lbs guy to be considered equivalent). But for the sake of simplicity (and because I figure my age is a second handicap in addition to being so small and light!) I just go with the straight % scale.

I'd be interested in hearing how others approach this.

Comment #113 - Posted by: Bill M. m/46/5'3"/133 at May 16, 2011 12:45 PM

5 rounds as rx'd.

Comment #114 - Posted by: Kevin at May 16, 2011 12:47 PM

5 rds rx'd

Comment #115 - Posted by: bill/52/206/6' at May 16, 2011 12:51 PM

rx'd 5 rounds + 3 DLs + 3 PP.

Buy in: row 2x 300 on, 200 off at 1:40, 1:35; thruster 5-3-1-1-1 115-135-155-175-195(f)-185(f).

Cash out: dbsp 5-5-5-5-5 30s-40s-45s-50s-50s. Much mob work on knees and shoulders.

Comment #116 - Posted by: Kamper M/46/205/74" at May 16, 2011 1:01 PM

3 mile run
22:20
then
5:00
3 95# Cleans
7 95# Push Press
Good Workout
7 rounds in 4:50
Exhausted

Comment #117 - Posted by: dyagg at May 16, 2011 1:08 PM

4 rounds

Comment #118 - Posted by: logan at May 16, 2011 1:13 PM

27/m/5'11"/175
As rx'd
5 rds

Shameful

Comment #119 - Posted by: justaman - liberty, sc at May 16, 2011 1:19 PM

Make-up of Sunday 110515 Front Squat/SU/hand-stand walk:

19:53 Rx'd.

Lots of stalls on walking handstands, need practice!

Comment #120 - Posted by: james.patrick [M/49/66"/135] at May 16, 2011 1:20 PM

10 rds + 1 dl. Rx'd (started pp on a rack)

Comment #121 - Posted by: Chris at May 16, 2011 1:26 PM

33yo/M/6'4"/210#

5 years and the blog "ROM Police" still make me giggle...

As Rx: 6 rds+ 1 DL
7 minutes woulda been juuussst right, but enjoyed it. Gr8 job Ken & Lucas!

Comment #122 - Posted by: Damon Mosley_CFATL at May 16, 2011 1:33 PM

2011-05-16: 5rnds@4:47. (:39-1:08)

Comment #123 - Posted by: gs at May 16, 2011 1:34 PM

As rx'd. 6 rounds. Loved this WOD.

Comment #124 - Posted by: Clark (6'8"/220#/29m) at May 16, 2011 1:36 PM

M/65/185-Complete as many rounds as possible in five minutes of:
275 pound Deadlift (scaled to 245), 3 reps
115 pound Push press, 7 reps
3 rounds + 3 DL

Comment #125 - Posted by: peejay2 at May 16, 2011 1:38 PM

8 rounds + 3 DL. Push Press from floor.

Comment #126 - Posted by: McNaughton/m/31/6'2"/220 at May 16, 2011 1:39 PM

5rds as rx'd

Comment #127 - Posted by: TRIPKASE m/38/160 at May 16, 2011 1:40 PM

M/33/6'3"/200

Rx'd: 6+3/6

Comment #128 - Posted by: Ben S at May 16, 2011 1:54 PM

As rx'd. 5 rds.

Comment #129 - Posted by: Will G at May 16, 2011 2:02 PM

As Rx'd: 5 rounds even.

Comment #130 - Posted by: John Perkins at May 16, 2011 2:03 PM

scaled to 43kg PP and 100kg dl

6 rounds 1 dl

Comment #131 - Posted by: AGL at May 16, 2011 2:09 PM

Row 400m warmup, CFWU x 3 (10 reps ea), then WOD as Rx.

6 rounds + 2 deadlifts

Felt good, wasn't as gassed at the end as I should have been. Need to learn how to push for that last 10% of max effort.

Comment #132 - Posted by: Sheldon N (M/34/6'/185) at May 16, 2011 2:11 PM

9 rounds + 3DL + 1PU

BP/35/5'11"/207

Comment #133 - Posted by: BP at May 16, 2011 2:19 PM

6 rounds as rx'd

Comment #134 - Posted by: Randy B. at May 16, 2011 2:20 PM

Hmm, lost 5 pounds and had a birthday, chaning my personal info accordingly!

Comment #135 - Posted by: Kamper M/47/200/74" at May 16, 2011 2:27 PM

7 rounds
185 lb deadlift
75 lb push press

Comment #136 - Posted by: kelly edelmann at May 16, 2011 2:30 PM

5 Rnds + 1 DL
225 DL
115 PushPress

First week getting into cross fit and had a couple questions, hoping someone can answer them. First, I really wore myself out on this WOD but is this all that you are supposed to do or is it typical to add stuff to the WOD. I did a little warm up and WOD but then felt like I still wanted to get more out of my time in the gym. Thoughts, comments?

Second, I don't have any rings where I am and I am trying to work up to a muscle up. I can do 20 Pull-Ups and 20 Dips but can't get out 1 muscle up. I am doing it on a bar and I was wondering if this is harder or easier to learn on? Is there something I am missing on the technique side or strength. Again thoughts, comments would be greatly appreciated.

Loving the CrossFit workouts and just the community of people this excited about get in shape.

Comment #137 - Posted by: Patrick at May 16, 2011 2:34 PM

6 rounds as rx'd

Comment #138 - Posted by: CFLlanos at May 16, 2011 2:37 PM

Complete as many rounds as possible in five minutes of:
225 pound Deadlift, 3 reps
95 pound Push press, 7 reps

5 rnds + 2 dl's

With one bar, the transitions were brutal and ate up about 2 full rounds.

Comment #139 - Posted by: Sinal M/31/5'9"/215 at May 16, 2011 2:37 PM

DL scaled to 225 and push press scaled to 95

Got 6 rounds.

Comment #140 - Posted by: Luke at May 16, 2011 2:38 PM

M/42/180

As rx'd:

5 rounds

Felt slow. Should have pulled faster.

More better faster

Comment #141 - Posted by: Marty at May 16, 2011 2:43 PM

4 rounds + 2 dl, rxd.

Comment #142 - Posted by: aermio m/32/5'7"/150 at May 16, 2011 2:45 PM

m/36/165
5 rounds as rx'd

Comment #143 - Posted by: J. Galt at May 16, 2011 2:51 PM

Any one know anyone that does crossfit in Juneau Alaska? New to town... Why is it that Globo gyms dont have Bumper Plates?

Comment #144 - Posted by: sami Palmer at May 16, 2011 2:53 PM

Does anyone know anyone who crossfits from Juneau Alaska? Why is it that Globo gyms dont have bumper plates?

Comment #145 - Posted by: Sami Palmer at May 16, 2011 2:55 PM

33/m/5'10"/220

as rx'd

7 rounds

Comment #146 - Posted by: D Craig at May 16, 2011 2:58 PM

m/38/200
5 rounds as rx´d - first workout after hernia surgery... that was hard...

Comment #147 - Posted by: Manuel R. at May 16, 2011 3:00 PM

Had an awesome time with Russell, Taz, and Erik at the CrossFit SAP course. Learned a lot about seeing movement and some fixes for my own training. But I did destroy my arms getting to full-ext. on the pull-up workout. 2 days later and I have almost no ROM and arms are constantly cramping/in-pain. Would definitely recommend to others to TAKE CARE and not get caught up in the intensity of the workouts - you're there to learn and hurting yourself, while in the end a good lesson for me, was frustrating.

Comment #148 - Posted by: Matthew Myers at May 16, 2011 3:03 PM

m/39/76/210

6 rounds rx'd

Comment #149 - Posted by: Chas at May 16, 2011 3:04 PM

m/178cm/88kg/35y
5 rounds + 2 DL

Comment #150 - Posted by: gepeto at May 16, 2011 3:05 PM

AMRAP in 10 minutes with one bar of:
275 pound Deadlift, 3 reps
Change weight
115 pound Push press, 7 reps
Change weight
5 rounds + Change weight
M/53/6’/210

Comment #151 - Posted by: Pete In Sun City at May 16, 2011 3:17 PM

had to sub 55lb dbbells for 115lb pp
deads rx'd

Hamstrings on the mend but still managed 9 rounds even.

Comment #152 - Posted by: Troy at May 16, 2011 3:17 PM

@#74

Just a hint: Not everything Albert Einstein said was smart or intelligent! Maybe you should consider the sight of which you posted that comment on!

Anyway,

as Rx'd

5 + 3 DL's

Comment #153 - Posted by: Greg Hayes at May 16, 2011 3:21 PM

M/43/5'11"/185

as rx'd

5 rnds + 2 DLs

Comment #154 - Posted by: nutfam at May 16, 2011 3:24 PM

Ride bike to gym
CFWU
as rx'd 5 rounds + 3 Deadlifts
Ride bike home

Comment #155 - Posted by: Tim 34/5'10/165 at May 16, 2011 3:30 PM

M/30/5'7"/160

7 Rounds +5PP

Comment #156 - Posted by: Ryan F at May 16, 2011 3:45 PM

M/19yr/5'8/170
5 min warmup
5 Rounds, then 1.5 mile run
19min total.
then stretched and practiced overhead squat form, no weight.

Comment #157 - Posted by: pkouret at May 16, 2011 3:58 PM

24 / M / 5'9" / 135lbs

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 Muscle-ups

3 rounds plus 400m plus 6 MUs

So close!

Comment #158 - Posted by: BC at May 16, 2011 4:02 PM

MOD- 255# DL's
Completed 5 rounds

Then:
Run 2.5 miles, Perform 5 burpees every 200 steps - 22:53

Comment #159 - Posted by: MarcusG 30 5'9" 165 at May 16, 2011 4:04 PM

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Deadlift 95lbs x 5-5 135lbs x 5-5 185lbs x 3 225lbs x 3 275lbs x 1
Push press 45lbs x 5-5 65lbs x 5-5 95lbs x 3-3 115lbs x 3

As rx’d: 4 rounds
Foam roll after

Comment #160 - Posted by: Sesoku at May 16, 2011 4:08 PM

M/34/5'4"/143lbs
As RX'd
6 rounds

Comment #161 - Posted by: Matthew Burritt at May 16, 2011 4:09 PM

6 Rounds but 225 DLs and 100 PP

Comment #162 - Posted by: Aaron at May 16, 2011 4:09 PM

4 rounds + deadlifts

My grip was weak on this one, but I liked it.

Comment #163 - Posted by: Alton 31yo, 5'11", 175lbs at May 16, 2011 4:10 PM

m/225/36/6"0

not as Rx'ed, used 225 on DL, 095 on PP

5 rounds, plus 3 deadlifts

Comment #164 - Posted by: j-seal at May 16, 2011 4:10 PM

40M/5'10"/170#

W/U: 250m erg row (moderate pace, 0:45.4); DL, 135x12 - 165x10 - 200x8 - 235x6 - 265x4; PP, 45x10 - 60x8 - 75x6 - 90x4 - 105x2.

As Rx: 8 rounds + 3 deadlifts.

C/D: ROM and foam rolling of low back.

Tweeked my left lower back injury on the fourth round of deadlifts. Felt something pop. Slowed me down a bit. Starting to feel tight now. Ugh.

Comment #165 - Posted by: rjf (Since 07-20-07. WOD no. 1048) at May 16, 2011 4:12 PM

5 rounds even as rxed

Comment #166 - Posted by: Kyle A. at May 16, 2011 4:15 PM

6 rounds...loved it!!!!

Comment #167 - Posted by: Mike Eaton at May 16, 2011 4:22 PM

6 rounds...awesome WOD!!!

Comment #168 - Posted by: EATS at May 16, 2011 4:25 PM

5 min AMRAP
#135 DL x3
#60 PP x7

5 rds + 3 PP

This was not the easiest WOD after doing grappling and combatives for 4 hours right before it! Think I could've gone heavier on the DL, but wasn't sure since it's been awhile since I worked them.

Comment #169 - Posted by: lindsey 25yo F 122lb 5'4" at May 16, 2011 4:36 PM

7 even, great workout.

Comment #170 - Posted by: matt cosimini at May 16, 2011 4:44 PM

5 rounds
225lbs/65lb
still recovering from a fractured scaphoid

Comment #171 - Posted by: JKWC - 22/M/6'0" at May 16, 2011 4:51 PM

f/23/135

Did "Wittman" before wod...

6 rounds + 2 deadlifts (160 deadlift and 65 press)

Comment #172 - Posted by: Jana at May 16, 2011 4:52 PM

As Rx'ed

4 rounds + 2 deadlifts

Comment #173 - Posted by: Quinn McCutchen M/41/149/5'10" at May 16, 2011 4:55 PM


6 rounds plus 3 dl and 4 push press

close ot goal of 7 rounds.

Comment #174 - Posted by: Kevin McClellan 49/195 at May 16, 2011 5:12 PM

as rx'd

7 rounds + 3 DL

Comment #175 - Posted by: ferb 180# at May 16, 2011 5:17 PM

m/225/28

This is my first post.

10 rounds 3 deads

I have lost 70lbs doing crossfit. Thanks for the awesome WOD!

Comment #176 - Posted by: Stephen Allen at May 16, 2011 5:18 PM

10 Rounds + 3 Dead lifts
Rx

Comment #177 - Posted by: "Polish" Joe Trinosky at May 16, 2011 5:18 PM

wish i had 2 bars. wasted lot of time taking off and putting on weight.

4rds
270 DL
125 PP

Comment #178 - Posted by: jason at May 16, 2011 5:19 PM

225# DL
75# PP
5 rds. +4 PP's

Comment #179 - Posted by: Edwards M/14/5'11/160 at May 16, 2011 5:26 PM

Bill M.- good post. I entirely agree.

Comment #180 - Posted by: Kevin C. (M/52/5'11"/172) at May 16, 2011 5:32 PM

7 rounds
135# DL
22.5# dumbbells (one bar)
F/41/5'5"/120

Comment #181 - Posted by: Tine Neff at May 16, 2011 5:38 PM

AMRAP 5 min of:
140# Deadlift, 3 reps
65# Push press, 7 reps

Only 4 complete rounds + 3 DLs

The deadlifts were easy, but the push presses killed my time.

Then, 79 burpees for day 79! Whoo only 21 days left of my 100 day burpee challenge!

Comment #182 - Posted by: Sarah (f/22/123/5'4") at May 16, 2011 5:46 PM

7 rounds + 3 DL

Comment #183 - Posted by: Adam m/27/6'1"/195 at May 16, 2011 5:49 PM

8 Rounds + 3 DL
as RX'd

Comment #184 - Posted by: jkel m/29/240/6' at May 16, 2011 5:50 PM

30/M/134

Scaled DL to 225, PP to 105

5 rounds + 3 DL

Alisha311
30/F/109

Scaled DL to 95, PP to 32 (empty bar)

5 rounds + 3 DL + 1 PP

Comment #185 - Posted by: Eric E at May 16, 2011 5:56 PM

Thanks to all the trainers at the Charlotte Cert this weekend; Christmas, Kim, Nicole, Mike, Joe, Bobbi, and Andy. Even though I was "that guy" on Fran I still had a great time and learned a ton. Thanks again.

Comment #186 - Posted by: Zac & Aly B at May 16, 2011 6:04 PM

8 + 3 as Rx'ed, WITH my new(ly diagnosed) hiatal hernia!

Take THAT, "Dr. No Heavy Lifting".

Comment #187 - Posted by: Grrreg/42/71"/190 at May 16, 2011 6:04 PM

9 rnds + 3 dl + 4 pp

Comment #188 - Posted by: Ben A at May 16, 2011 6:12 PM

M/46/180
4rnds 3DL As Rx

Comment #189 - Posted by: medic8 at May 16, 2011 6:14 PM

M/46/180
4rnds 3DL As Rx

Comment #190 - Posted by: medic8 at May 16, 2011 6:14 PM

I just wanted to thank Alamo CrossFit and Lindsey, Lance, Lisa, Stephane, and Kurtis for an AWESOME experience at the Level I Cert this weekend. We had, without a doubt, the BEST coaching staff in the entire community :) Thank you, much!

Comment #191 - Posted by: Amy H at May 16, 2011 6:19 PM

m/43/5'11"/200

row 750

Complete as many rounds as possible in five minutes of:
221 pound Deadlift, 3 reps
115 pound Push press, 7 reps
4 rounds + 3 deadlift

Comment #192 - Posted by: slowweak at May 16, 2011 6:37 PM

7 rounds plus 3 DL as RX'd

Comment #193 - Posted by: John Thomas at May 16, 2011 6:37 PM

thanks Stephane,Lance,Lindsey,Curtis and Lisa at the level 1 cert at Alamo Crossfit!
I learned soo much! and all of the instructors were awesome! thanks again guy!

Comment #194 - Posted by: Samantha V at May 16, 2011 7:12 PM

10 rnds 1 pushpress

Comment #195 - Posted by: JDisch at May 16, 2011 7:37 PM

m/37/205/5'11

6 rds.
Rx'd

Comment #196 - Posted by: Keith M at May 16, 2011 7:45 PM

age 21 bw 170

7 rounds + 2 deadlifts as rx'd

slight forward dip on push press, although all were done unbroken.

Comment #197 - Posted by: Chris S at May 16, 2011 7:47 PM

4 + 3 deads.

I'm pk with this considering I weigh 150.

Comment #198 - Posted by: T at May 16, 2011 7:49 PM

5 rounds

Comment #199 - Posted by: Rosie in Atl at May 16, 2011 7:50 PM

Shout-out to Nicole, Christmas, Kim, Bobbi, Joe, Mike, and Andy for an incredible weekend at CFCharlotte. Fantastic presentation all the way through. Nicole and Christmas - it was awesome and inspiring to watch you ladies rock out a WOD each day.

Comment #200 - Posted by: Jessica B at May 16, 2011 8:08 PM

5 rounds 3 DLs

225 and 95 pounds

21/m/5'11"/173

Comment #201 - Posted by: Logan S at May 16, 2011 8:23 PM

7 Rounds

Comment #202 - Posted by: Jose Holliday at May 16, 2011 8:30 PM

Shout out to the trainers at Layton L1 Certification! I learned so much from you. Thank you for your patience and your willingness to share your knowledge and experience with us.

Comment #203 - Posted by: Katriel at May 16, 2011 8:36 PM

5 rds plus 3 DL

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

Comment #204 - Posted by: mark nash at May 16, 2011 8:43 PM

m/38/6/190
As Rx'd
5 rounds +3 deads +3 push press

f/29/501/140
185# DL
75# Push press
6 rounds +3 deads

Comment #205 - Posted by: Jeremy A. Olive at May 16, 2011 8:47 PM

As Rx'd 9 rounds + 1 Push Press

Comment #206 - Posted by: Jon Lyon (M/29/6'6"/230) at May 16, 2011 9:40 PM

AS rxed 9rds plus one dead. Push press starts on the floor, not the rack. If you were supposed to use rack, it would say so.


Comment #207 - Posted by: Jason C at May 16, 2011 9:46 PM

AS rxed 9rds plus one dead. Push press starts on the floor, not the rack. If you were supposed to use rack, it would say so.


Comment #208 - Posted by: Jason C at May 16, 2011 9:49 PM

it amazes me how many people will come onto a website and just start doing these WOD's without ever actually learning about it first. seriously people, there is a big button on the main page site that says "start here". try reading that. if you have any questions, check the FAQ section. if you don't know what an exercise is, check out the demo vids page. it's not hard people, stop being lazy.

Comment #209 - Posted by: ANC at May 16, 2011 9:51 PM

M/24/162

Sub'd 225lb DL and 95lb push press

8 rds

Comment #210 - Posted by: Yessuh at May 16, 2011 9:53 PM

DLs - 205#
PP - 85#

4 Rds

M.37.175.5'10"

Comment #211 - Posted by: DomH at May 16, 2011 10:02 PM

3 rounds plus 2 DL

Did it at JC after work

Comment #212 - Posted by: Cleveland at May 16, 2011 11:10 PM

9 rnds + 3 DL + 4 PP Rx'd

Comment #213 - Posted by: Matt Swift at May 16, 2011 11:42 PM

M/175/31/5'7"

5 rounds, subbed 243lb deadlift for 275lb

Comment #214 - Posted by: Mark S. at May 17, 2011 12:23 AM

8 rounds, 3 DL, 5 PP as Rx'd

Really wanted 9 rounds but ran out of time. Fun WOD.

NEVER QUIT!!

Comment #215 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at May 17, 2011 2:47 AM

5 rounds rx'd followed by Gymnastics WOD. Longest 5 minutes ever. I finally found part of the key...Greg Amundson's influence and concern video gave me a breakthrough. Thanks CrossFit!

Comment #216 - Posted by: Steve at May 17, 2011 3:10 AM

As rx'd
12 rounds plus 1 dl
Got lucky here, these are two of my favorite lifts and I'm fast for the short workouts... After 8 minutes I'm useless! Lol. Don't take that the wrong way ladies! ;-)

Comment #217 - Posted by: Shayne at May 17, 2011 4:02 AM

Scaled to 225 DL. 4 rounds.

Comment #218 - Posted by: Matty at May 17, 2011 4:03 AM

As Rx'd

5 Rds + 3 DL

Comment #219 - Posted by: thetimmy at May 17, 2011 4:03 AM

255# dl 115# pp
5 Rds.

Comment #220 - Posted by: Dan W. at May 17, 2011 4:14 AM

4 rds + 3 PP. Rx'ed.

M/27/180/ 5'11"

Comment #221 - Posted by: Cody at May 17, 2011 4:24 AM

f/34/142/5'1"

5 rds + 6 pp

115# deadlifts
65# push press

Comment #222 - Posted by: sharlene at May 17, 2011 6:03 AM

I completed my L1 certification in San Antonio this past weekend! Thanks to Lisa, Lindsey, Stephane, Lance, and Kurtis for your aweseomeness!!!! I'm still recovering for the mechanics we worked on during the break-out sessions. I'm a believer, now, of how important it is to work those in!!!! Thanks again!

Comment #223 - Posted by: Tabatha West at May 17, 2011 6:23 AM

14 rds of 205 lb DL, 95 lb push press. Limited a bit by only two bars - so I had to work in with other folks doing different weight. I was pretty much at my limit with DL anyway - could have gone to 225 - but for sure could have done 115 or 135 push press.

Great workout!

Comment #224 - Posted by: CPTHank at May 17, 2011 6:30 AM

5 rounds as rx'd

Comment #225 - Posted by: Bells 38/195 at May 17, 2011 6:30 AM

F/23/105/5'0

First Crossfit!

4 rounds

65# deadlift
45# push press

Comment #226 - Posted by: Jenifer at May 17, 2011 6:36 AM

deadlift @ 130 kg
dumbbell push press @ 22.5 kg

five rounds + 1DL

Comment #227 - Posted by: ccfeldt at May 17, 2011 7:14 AM

M/39/190/5-10

WOD for the day was
AMRAP in 5 min...
Dead Lift 275 LBS x 3
Push Press 115 LBS x 7.

LTC K- scale to work on form...
DL was at 225 and PP was at 95.
All sets were straight through, kept a solid pace. DL form was better, but got sloppy at the end. Oh well, that happens when all get tired.
Final score= 6 rnds + 3 DL + 5 PP.

CDR A- Rxd

7 rnds, wheezing like a smoker, sure glad this was only 5 min.
100 Cal burned, stretched afterwards.

Comment #228 - Posted by: Matt A at May 17, 2011 7:19 AM

3 Pp
2 DL 225 lbs

Comment #229 - Posted by: Hale at May 17, 2011 7:41 AM

5 rounds plus 8 reps

M/45/185/5'9"

Comment #230 - Posted by: Dan Wilcox at May 17, 2011 8:01 AM

m 44 6' 205

As rx

7rds + 3 DL

Comment #231 - Posted by: chris Mck fd at May 17, 2011 8:22 AM

45M 5'10" 221

As Rx
6 rounds plus 3 dead lifts

Comment #232 - Posted by: JParker at May 17, 2011 8:43 AM

8 + 4, DL easy PP not bad but shoulders definitely the weak link

Comment #233 - Posted by: dan colson at May 17, 2011 8:58 AM

M/6'3/195#/35

Warmup:
3 min run
MOB Work
3 rnds of 10 PVC PT/ 15 air squats/ 15 Pullups/Dips, 15 Back Ext/5 GHD Situps/30 sec Samspon Stretch

Did Sunday's WOD.

Three rounds for time of:
95 pound Front squat, 21 reps
Handstand walk 40 feet
30 Glute-ham sit-ups
Handstand walk 40 feet

Scaled GHD situps to 10, 1 min free handstand hold (time not touching wall counted)

21:19

Comment #234 - Posted by: Lars at May 17, 2011 9:33 AM

4 rounds as rx'd

Comment #235 - Posted by: Eli at May 17, 2011 9:43 AM

5 rounds + 2 dl

225# deads
95# push press

Comment #236 - Posted by: Kevin C. (M/52/5'11"/172) at May 17, 2011 10:55 AM

5 rounds even. At home with 1 bar, so subbed deep HSPU on pushup handles for PP. Would have rather done the PP.

Comment #237 - Posted by: ScottMacArthur at May 17, 2011 11:25 AM

6 rounds even as rx'd. m/31/5'7"/180#

Comment #238 - Posted by: hmac at May 17, 2011 11:51 AM

CFWU x3

5 rds + 3 dl + 6 pp
245# dl
95# pp

Comment #239 - Posted by: Matthew m/31/6'2"/175 at May 17, 2011 11:54 AM

Loved this workout! 10 rounds and felt like death after.

Comment #240 - Posted by: Blake Russell at May 17, 2011 12:27 PM

as rx'd except push press was 120# - 6 rounds

Comment #241 - Posted by: cnc at May 17, 2011 1:05 PM

8 rounds as rx'd...had 3 secs left after last push press rep

Comment #242 - Posted by: LWF (M/29/170#) at May 17, 2011 1:30 PM

5 Rounds & 3 dl
As rx'd

Comment #243 - Posted by: Rusty/m/30/5'11"/180 at May 17, 2011 2:05 PM

8 rounds

As rx'd, although push presses were more like thrusters in order to squeeze more reps in.

M/26/5'11''/195

Comment #244 - Posted by: Kent at May 17, 2011 2:44 PM

5 rounds, had 3 seconds left.
Back and shoulders were very sore from Handstands and FS yesterday.

Comment #245 - Posted by: Mike T at May 17, 2011 2:51 PM

Kevin C. weights 225 & 95

4 rds.

At Redding Fitness Center.

Excellent description of scaling Bill M.

Comment #246 - Posted by: mas 54/m/155 at May 17, 2011 2:57 PM

8 + 2 Deads as Rx'd

Surprised at how the grip started to go near the end, last two deadlifts were singles because I just couldn't keep hold of the bar.

Comment #247 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at May 17, 2011 3:12 PM

m/24/68"/165

3 rds + 1 DL as Rx'd.

This is pretty near my max for DL, so it was more of a struggle than I thought it would be.

Comment #248 - Posted by: Jimbotron at May 17, 2011 3:43 PM

as rx'd 4 rounds + 3DL

Comment #249 - Posted by: ekh3 at May 17, 2011 4:11 PM

The Crossfit level 1 cert in Seoul was Awesome! Thanks so much to Russell, Erik and Taz. You guys were very professional and great instructors! Going through training like that with class-act instructors makes me really appreciate being involved in Crossfit. I learned a huge amount and can't wait to apply what I've learned. You guys rock!

Comment #250 - Posted by: Brian Duncan at May 17, 2011 4:28 PM

I had an amazing time at the Level 1 Cert at Alamo CrossFit in San Antonio!
I have been CrossFitting for just over 2 years and I'm so glad I finally got the certificate!
The staff were awesome and the whole weekend was inspiring and brought out the best of the CrossFit community!

Thanks to Lance, Lisa, Lindsey, Kurtis, and Stephane, the Alamo staff, and HQ for running a great program!

Also, this wod:
200# DL
40# DB Push Press
7 Rounds + 5 Reps

Comment #251 - Posted by: Ingrid K. at May 17, 2011 4:33 PM

Buy-in: Modified CFWUx1, Row 500m.

As rx'd, 8 rounds + 2 push press.

Hard and fast, all unbroken. I do love these short WODs. Deads felt good. Push press was better than I had hoped, tough at the end.

Cash-out: 16 burpees. And wouldn't you know it, I think I got a little turf toe (I took off my shoes for the burpees), cause I was going too fast.

Comment #252 - Posted by: Mel/38m/5'10"/175 at May 17, 2011 4:51 PM

6 rds NAPS football gym

Comment #253 - Posted by: greg/39/213 at May 17, 2011 5:01 PM

As Rx
7 rounds

Comment #254 - Posted by: Dan Mason at May 17, 2011 5:10 PM

7 at 5:10

Comment #255 - Posted by: billy at May 17, 2011 5:29 PM

Thanks to all the instructors at CFX on the weekend. Awesome exrerience.
Well run and professional:
* Loved the passion in all of the presenters.
* Really well put together weekend in terms of theory, practice and working out. Well balanced.

If CF was a shop, previously I had only walk past the shop and occasionally window shopped. After the weekend at CFX I felt like I walked into the shop and wanted to buy everything in the shop. Loved it, am converted and converting others.

Thanks again!

Comment #256 - Posted by: Marcel at May 17, 2011 6:02 PM

7 Rounds RX'D

Comment #257 - Posted by: Johnny Age: 16 Weight 149lb at May 17, 2011 6:21 PM

95,115,125,135,145,155,165(f)

Comment #258 - Posted by: Bran at May 17, 2011 6:31 PM

5 rounds, 3 dl, 2 pp

Comment #259 - Posted by: CF M/40/6'4"/195 at May 17, 2011 6:35 PM

0 rounds

Comment #260 - Posted by: myles456 at May 17, 2011 6:41 PM

AMRAP 5:
3 deadlift (185 lb)
7 push press (85 lb)

# ROUNDS = 4 + 1DL

Comment #261 - Posted by: AndreaM - F/22/5'7"/150 at May 17, 2011 6:52 PM

M/52/158
4 ROUNDS
HAD TO USE DUMBBELLS FOR PUSHPRESS

Comment #262 - Posted by: DAVID LINGLE at May 17, 2011 6:54 PM

Complete as many rounds as possible in five minutes of:
185-205 pound Deadlift, 3 reps
85-95 pound Push press, 7 reps

185 Deadlift, 3 reps
95 Push press, 7 reps
Only had one bar so it took time to move weights
3 complete rounds

Comment #263 - Posted by: Rggr at May 17, 2011 7:15 PM

6 rounds Rx'd

Push Press was slowing me down...killed the deadlifts though!!

Comment #264 - Posted by: Herb Cody Jr. at May 17, 2011 7:25 PM

AMRAP 20 minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

8 rounds + 3 Deadlifts

Comment #265 - Posted by: Jeff Gebbie at May 17, 2011 7:25 PM

m37/5'8"/165

as rx'd 6 rounds in 5 mins, 10 rounds in 11 mins

Comment #266 - Posted by: chuck mendoza at May 17, 2011 8:08 PM

m37/5'8"/165

as rx'd 6 rounds in 5 mins, 10 rounds 11 mins

Comment #267 - Posted by: chuck mendoza at May 17, 2011 8:09 PM

5 rounds complete.

Comment #268 - Posted by: Xman at May 17, 2011 8:16 PM

5 + 2 push press, rx

Comment #269 - Posted by: Raph at May 17, 2011 8:42 PM

rx'd 7 rounds + 2 DL

Getting back into the overhead lifts.

5x5 Dips
5x5 Pull-ups
and shoulder rehab beforehand

Comment #270 - Posted by: soccerman/CrossFitRenaissance/6'/192 at May 17, 2011 9:46 PM

5 instead of 7 PP
4 rds.

Comment #271 - Posted by: gatorhill at May 17, 2011 10:16 PM

5 x 3 DL @ 176 lb (80kg)
4 x 7 PP @ 88 lb (40kg)

Comment #272 - Posted by: The Ostridge at May 18, 2011 5:04 AM

as rx'd
6 rounds
m/36/230

Comment #273 - Posted by: Toby D at May 18, 2011 5:15 AM

10 rds. + 3 DL + 5 PP (after Thruster 2x7 WOD)

Comment #274 - Posted by: KAB (M/6'/222 lb.) CrossFit Rush West Knoxville at May 18, 2011 5:25 AM

9 rounds + 1 DL

Comment #275 - Posted by: Scott at May 18, 2011 5:26 AM

M/30/6'0"/180

5 rounds

225lbs deadlift
215 push press

Comment #276 - Posted by: B$ at May 18, 2011 5:40 AM

Modified the push press to 95 lbs. because of elbow and shoulder issues.
6 rounds + 3 DL.

Comment #277 - Posted by: Stephen Venugopal at May 18, 2011 5:53 AM

scaled to:

205# DL
75# PP

7 rounds 5:11.

Comment #278 - Posted by: bert at May 18, 2011 6:16 AM

2 rounds + 3 DL

as RX'd

M/31/6'1/210lbs

Comment #279 - Posted by: Mauricio Carneiro at May 18, 2011 7:25 AM

m/31/5'11"/185
4 rds + 3 DL
as rx'd

Comment #280 - Posted by: Lando at May 18, 2011 10:56 AM

9 + 1PP

Rx'd

Comment #281 - Posted by: travis reese m/25/175/68 at May 18, 2011 12:09 PM

7 Ends as rx

Comment #282 - Posted by: mark k at May 18, 2011 12:51 PM

Scaled up to
315 deadlifts and 155 push press
4 rounds and 3 deadlifts
M/5'11/235/30

Comment #283 - Posted by: Jared weimer at May 18, 2011 1:18 PM

as rx'd

6 rds + 3 deadlifts

Comment #284 - Posted by: al deezy m/34/150 at May 18, 2011 2:24 PM

165 DL and 75 PP/ 4 rounds + 2

Comment #285 - Posted by: Thinlizzie at May 18, 2011 2:57 PM

8 rds as rx'd

Comment #286 - Posted by: md at May 18, 2011 4:12 PM

as rx'd, 6 rounds

Comment #287 - Posted by: mbalanda at May 18, 2011 5:27 PM

m/32/170

4 rds + 3 DL + 5 PP

scaled DL to 225 #s (no excuses, just weak)

Comment #288 - Posted by: Parson at May 18, 2011 5:28 PM

7 rounds, 3 DL

Comment #289 - Posted by: amped 36/M/195/6' at May 18, 2011 6:42 PM

6'2" 205 24 male

am.
2500 yrd swim

pm. (consecutive)
PT
100 deadhang pullups. 17:00
3x135lb powercleans
WOD as rx'd 7rounds
4.5 mile run moderate
stretch

Comment #290 - Posted by: chase lingle at May 18, 2011 7:23 PM

6'2" 205 24 male

am.
2500 yrd swim

pm. (consecutive)
PT
100 deadhang pullups. 17:00
3rnds of 10reps@135lb powercleans
WOD as rx'd 7rounds
4.5 mile run moderate
stretch

Comment #291 - Posted by: chase lingle at May 18, 2011 10:37 PM

I did Diane instead
Time- 8:33

Soli Deo Gloria

Comment #292 - Posted by: AdamW at May 19, 2011 2:34 AM

Rx'd
5 rds

Comment #293 - Posted by: Rav at May 19, 2011 2:57 AM

Complete as many rounds as possible in five minutes of:
45 pound Deadlift, 3 reps
17 pound Push press, 7 reps

7 rds

Comment #294 - Posted by: jerry r at May 19, 2011 6:29 AM

Complete as many rounds as possible in five minutes of:
85 pound Deadlift, 3 reps
37 pound Push press, 7 reps

5 rds in 5:02

Comment #295 - Posted by: paul s at May 19, 2011 6:29 AM

Complete as many rounds as possible in five minutes of:
27 pound Deadlift, 3 reps
5 pound Push press, 7 reps

5 rds in 5:20

Comment #296 - Posted by: bev c at May 19, 2011 6:30 AM

m/34/6'4"/208#

As Rxd
6 rounds even

Could have pushed harder, lots of resting in there.

Comment #297 - Posted by: dan m at May 19, 2011 7:20 AM

6 min AMRAP
205lb DL 3 reps
95lb Push Press 7 reps

3rds + DL's (completed 4th rd in 6:20ish)
pushed amrap to 6mins b/c only have 1 bar and changing weight takes time......

M/45/6'4''/182

Comment #298 - Posted by: knodes at May 19, 2011 7:26 AM

5 min AMRAP
255lb Deadlift x 3
95lb Push press x 7
5 Rounds Complete

Comment #299 - Posted by: Phong m/24/155/5' 5" at May 19, 2011 8:09 AM

m/39/195/5'11"

275 DL
95 SP

5 Rounds.

Comment #300 - Posted by: tuffnutt at May 19, 2011 10:10 AM

5 rounds (on 5/18)

Comment #301 - Posted by: cort at May 19, 2011 10:27 AM

T-man: 10 rnds + 3DL
a: 7rnds+3DL +4PP

Comment #302 - Posted by: Repto M/40/5'11''/225 at May 19, 2011 12:20 PM

had to scale down on the deadlifts, back was a little tight.

DL'S 255 # 3 reps
PP 115# 7 reps

7 rounds + 1 DL

M/43/5'9"/209

Comment #303 - Posted by: Kelvin at May 19, 2011 1:45 PM

32 yom, 190 lbs


5 rounds as rx'd

Comment #304 - Posted by: Jeff Weltmer at May 19, 2011 3:48 PM

scaled 255# DL
35# DB's for Push Press (only have one bar)
5 rounds

Comment #305 - Posted by: GU997 M/41/185/5'10" at May 19, 2011 5:13 PM

M/26/160 GregA-WU

As rx'd: 6 rounds + 3 DL + 2 PP

Comment #306 - Posted by: Y. Zhou at May 19, 2011 6:33 PM

8 rounds

Comment #307 - Posted by: Ross Hanson at May 19, 2011 8:45 PM

subbed 45 lbs. dumbbells for push press

4 rounds

Comment #308 - Posted by: Manchild at May 20, 2011 4:17 AM

M/33/5'9"/155

Did this on 5/16

Scaled 205lbs deadlift; 95lbs push press.

5 rounds

Comment #309 - Posted by: Antun Karlovac at May 20, 2011 6:43 AM

Did this as a 7 min AMRAP by accident:

7 rounds + 2 deadlifts

Comment #310 - Posted by: thesomnambulant at May 20, 2011 10:36 AM

5 rounds + 3 deadlifts.

First workout back after being sick.

Comment #311 - Posted by: Michael m/48/5'9"/175/MI Survivor at May 20, 2011 10:45 AM

Scaled as follows: (completed on 5-20)
AMRAP 5 minutes-
3 185lb deadlifts
7 push presses with 40lb dumbells

5 rounds completed.

Comment #312 - Posted by: Scott Shirley at May 20, 2011 12:11 PM

CFWU x 3 std

#185 DLs
#105 Push Press

5 Rds; 5:09

Comment #313 - Posted by: F15E_WSO/M/48/180 at May 20, 2011 12:31 PM

Still recovering from half marathon, modified for higher reps/lighter wt:
5 rds, 20x 135lb DL/20x pushups
then to airport for CSP

Comment #314 - Posted by: ajax at May 20, 2011 1:03 PM

20/f/5'4"/135

scaled to 165DL/65# PP

5 rds + 1 DL

Comment #315 - Posted by: tlev at May 20, 2011 7:22 PM

20/f/5'4"/135

scaled to 165#DL, 65#PP
5 rds+1 DL

Comment #316 - Posted by: tlev at May 20, 2011 7:26 PM

WOD #93 - Done on 5/20, as Rx'ed (Hell yeah!).

Greg A.'s warmup
WOD Rounds - 6

M/42/5'11"/256

Comment #317 - Posted by: Pat Overton at May 20, 2011 7:44 PM

6'4/250#/35yo

10rnds even. Crippler

Comment #318 - Posted by: Chris at May 21, 2011 11:15 AM

4 rounds, 3 deadlift

135 lbs deadlift
55 lbs push press

Thanks Crossfit for keeping me humble, making me feel like a beast, and giving me something to shoot for!

Comment #319 - Posted by: Mary at May 21, 2011 12:32 PM

M/51/153/1-1-06

WOD#2 for 5/21.

225#DL
75# PP

4 Rounds + 3 DL

Comment #320 - Posted by: bingo at May 21, 2011 2:44 PM

Complete as many rounds as possible in five minutes of: 

275 # Deadlift x 3 reps
115 # Push press x 7 reps:

Subbed:
205# DL
85# PP
(75%)
7 rounds x 10 reps = 70 reps

Comment #321 - Posted by: Drew m/42/5'10"/162 at May 21, 2011 8:52 PM

7 rounds of Deadlift (225#) and 6 rounds of push press (115#).

Joni - 8 rounds of Deadlift (65#) and 7 rounds of push press (25#).

Comment #322 - Posted by: sblackburn 38/5'11"/205 at May 21, 2011 9:23 PM

M/25/6'0"/190#
9 rounds + 3 deadlifts as RX'd.

Comment #323 - Posted by: Kael MacMaster at May 22, 2011 2:10 PM

C-
7 rounds + 3 DL
190# DL, 82# PP

Comment #324 - Posted by: Jeff & Charity @ CF Snohomish at May 22, 2011 2:44 PM

3 sets as rx'd plus 2 DL

Comment #325 - Posted by: Cleveland at May 22, 2011 11:08 PM

150# dl 3 reps
85# push press 7 reps
4 rds + 3 dl

Comment #326 - Posted by: PB m/43/6'/155 at May 23, 2011 6:45 AM

5 min amrap:
3 deadlifts, 205#
7 push presses, 95#

4 rounds + 3 dl

Comment #327 - Posted by: JFA at May 23, 2011 7:26 AM

Dl - 108kg (just right)
PP - 50kg (too heavy)

4 rounds

Comment #328 - Posted by: Jack - Hitchin at May 23, 2011 10:52 AM

5 plus 3 DLs (could have been 4 rnds). 175# (too light) and 95#.

Comment #329 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at May 23, 2011 11:50 AM

3 rnds + 1 dl as rx'd

done after "wilmot". would like to give it another go.

Comment #330 - Posted by: zenoperegrinus at May 23, 2011 2:23 PM

5 rounds


Mrs. Miyagi
First completed this WOD.
30 Burpees
30 Toes to bar
30 SDHP (65#)
Run 1 mile
30 SDHP (65#)
30 Toes to bar
30 Burpees
23:45

Then completed 110516 WOD. Scaled to 185# Deadlift and 75# Push press. Rest as Rx'd.
5 rounds + 3 DL + 4 PP

Comment #331 - Posted by: Miyagi m/31/164.4# at May 23, 2011 7:08 PM

sub 225 DL, 95 PP
5 rounds + 3 DL + 2PP

Comment #332 - Posted by: BrianR m/49/6'2"/185 at May 23, 2011 8:08 PM

EJ
M/38/164
5 ROUNDS + 4 MORE PP AS RXED
EJ

Comment #333 - Posted by: EJ at May 24, 2011 10:36 AM

9 rd's in 10 minutes....10 rd's total
55 lb. dumb bells for push press

Comment #334 - Posted by: Pacers at May 24, 2011 11:11 AM

5 Rounds as Rx'd.

Comment #335 - Posted by: Edwin 28/M/68"/170 at May 24, 2011 12:45 PM

scaled 225# DL & 95# PP

5 rounds + 3 DL

Comment #336 - Posted by: schinizel m/32/5'9/155 at May 24, 2011 2:28 PM

5 rounds + 2 deads
245lb deads
105lb push press

Comment #337 - Posted by: Schro at May 24, 2011 3:29 PM

Scaled.
DL: 195lb x3
PP: 95lb x7
5 min, 6 rounds.

Comment #338 - Posted by: Harpo m/43/5'7"/145 at May 24, 2011 5:24 PM

7 rds + 3 dl's

Comment #339 - Posted by: MikeyPaul - M/29/5'8"/170 at May 24, 2011 6:37 PM

Anybody think subbing hspu's for push press would be preserving the stimulus enough? Only got 1 oly bar. No db's either.

Comment #340 - Posted by: Christopher Denzer at May 24, 2011 6:42 PM

went ahead and tried just removing and adding plates in between moves. not too bad. scaled PP to 90# and DL to 180#. 5 rounds +3DL and 2PP.

Comment #341 - Posted by: Christopher Denzer at May 25, 2011 3:56 AM

5 rds+ 3 deadlifts at bw of 162lbs. Push presses were the hardest part

Comment #342 - Posted by: damian at May 25, 2011 2:00 PM

WU
M/50/197#/72"
4 rounds

Comment #343 - Posted by: RB at May 25, 2011 4:54 PM

5 Rounds

Felt like I could go more but wrists got sore

The Porch:
Complete as many rounds as possible in five minutes of:
100kg Deadlift, 3 reps
43kg Push press, 7 reps

Comment #344 - Posted by: JT at May 25, 2011 7:16 PM

rx'd

6 rounds @ 4:53

Then rested 5 minutes and did the Weight Pullups 7x2 WOD...results there...

Comment #345 - Posted by: GleichSTL m/33/177/5'10" at May 26, 2011 11:33 AM

rx'd 4 rounds
kept going for 5th round, then took a slight breather and did 6th to finish off.

Comment #346 - Posted by: clark at May 27, 2011 2:52 AM

6 rds plus 3 deadlifts

This one reminded me of the way I feel after Fran. My lungs were killing me due to hyperventilation from lactic acidosis. I always cough for a day after a WOD like this. Spending that much time above my anaerobic threshhold builds up quite a lot of CO2 (oxygen deficit).

Comment #347 - Posted by: Tim_48_5-11_200 at May 28, 2011 8:36 AM

Scaled to 185lb and 85lb

4 rounds plus 3 deadlifts.

Comment #348 - Posted by: Henry M at May 30, 2011 11:23 AM

m/32/5'8"/170lbs

6 rounds rx'd

68 160 175
150 Cal

Comment #349 - Posted by: Adam Hamm at May 31, 2011 4:21 AM

6 rds plus 3 DL

165 lb DL, 65 lb PP

Comment #350 - Posted by: georgecole3 at June 1, 2011 11:34 AM

Sub 205 Deadlift
sub 85 Push Press
4 rounds + 3 Deadlifts + 6 push press

Comment #351 - Posted by: Dexter at June 2, 2011 6:37 PM

5/3/1 strength work:
DL: 285 x 3, 320 x 3, 365 x 3
SP: 95 x 3, 105 x 3, 125 x 6

WOD as rx'd: 6 rds + 5 PP

Comment #352 - Posted by: Casey at June 3, 2011 2:33 PM

50/m/190

As rx'd 5rds + 3 DL

Comment #353 - Posted by: denob at June 4, 2011 5:47 AM

m/37/5'9/181
CFWU-3. 12 pushups instead of HSPU 3rd. Superman. Burgener. K to E. Row 500m.
5 rounds + 3 DL.
Not bad overall. Did at Triangle so I cleaned weight to rack pos for shoulder press then dropped it. Not bad when I remembered to stay on heels & push knees forward on dip.
DL not bad.

Comment #354 - Posted by: jrm at June 11, 2011 8:11 PM

5 rds

Comment #355 - Posted by: Faleep at June 21, 2011 9:49 AM

185 lb DL

6 rds

Comment #356 - Posted by: WabashIrish at June 22, 2011 10:46 AM

6-2-11

4rds

Comment #357 - Posted by: bookworm at July 3, 2011 3:44 AM

CFWUx3, 5x45, 5x135, 5x225
4 rds

Comment #358 - Posted by: Doug at August 8, 2011 9:46 AM

M/23/70"/187#

as rx'd
3 rds + 3 DL's

Comment #359 - Posted by: Bill Gibson at October 8, 2011 3:32 AM

M/41/5'11"/201

Deadlift #100kg.
Push press #35kg.

7 rounds + 2 reps

Comment #360 - Posted by: Jose-Luis Morales at September 14, 2013 1:36 AM

125kg dl 55kg pp

2 rounds + 1 dl

Comment #361 - Posted by: Simon Boote M/42/80kg/181cm at December 6, 2013 7:06 AM

8 rounds 7 reps

Rx+1

Didn't have any 25's,
295 on DL, 115 on PP

Comment #362 - Posted by: benorth at February 16, 2014 4:17 AM
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