May 28, 2011

Saturday 110528

2011 CrossFit Games Regional Workout 3

21-15-9 reps for time of:
315 pound Deadlift
30" Box jump

Post time to comments.

NorthCentralWomenRun_th.jpg

Enlarge image

Workout 1 at the North Central Regional.


"If I Just Would Have Done CrossFit" with John Stone, CrossFit Journal preview video [wmv] [mov]


Quick Highlights of the Australia Regional: Day 1 - video [wmv] [mov]


The future of the CrossFit Sport Series - video [wmv] [mov]


War Dog 1 and War Dog 2, Foreign Policy.

Posted by lauren at May 28, 2011 5:00 PM
Comments

Whoa!! I must scale this one down a tad.

Comment #1 - Posted by: Nick Luther at May 27, 2011 5:52 PM

wow that's a lot of deadlift

Comment #2 - Posted by: jake a at May 27, 2011 5:57 PM

I see a lot of bad form in those runners. . . POSE people POSE!!

Comment #3 - Posted by: Leo at May 27, 2011 6:05 PM

Did anyone else notice that in the first picture of the War Dog 1 link, the soldier jumping out of the chinook is wearing Vibram Five Fingers?

Comment #4 - Posted by: Joe M at May 27, 2011 6:10 PM

holy deadlift batman.. this is my 1 r.m lol

Comment #5 - Posted by: steve bray at May 27, 2011 6:13 PM

5 11 min

Comment #6 - Posted by: J Gomez at May 27, 2011 6:41 PM

Performed this WOD this week at my box (L'Usine Montreal, represent)

Deadlifts at 255lbs

Total time 8 minutes 14 seconds, M/31/175lbs

Very, very curious to see the times at 315lbs

Comment #7 - Posted by: Andrew at May 27, 2011 6:43 PM

What Megan John lacks in stature she makes up in heart. Lookin' good out front, Megan!

Comment #8 - Posted by: Denver Sheepdog at May 27, 2011 6:48 PM

I did 5 rds of 5 deadlift @ 315# and 5 HSPUs today 5:02.

That was a heavy 25 reps of DL, I can't imagine doing 20 more, plus 30" box jumps....I may gain the courage one day.

Comment #9 - Posted by: Thompson/m/22/6'2"/205 at May 27, 2011 6:52 PM

did this a couple days ago! somehow i survived as a skinny guy with a 340 lb 1 rep max, haha. 27:27 rx'd

Comment #10 - Posted by: eric at May 27, 2011 6:53 PM

Did this one at my box couple days ago. 31/M/205#
DL @ 275# & 30" box 14:10. I could do 315# fairly easy, but 45 reps was a bit much. Form would have been sacrificed about half way through. 275 was the perfect scale.

Comment #11 - Posted by: Doug at May 27, 2011 6:55 PM


Did this one Monday - 7.44 at girl weight!

Comment #12 - Posted by: Kelly Guillory at May 27, 2011 7:44 PM

Did in one do this 315 DL and 30" box jump... Crazy!

Comment #13 - Posted by: Jason at May 27, 2011 7:45 PM

yes dl

Comment #14 - Posted by: jemmy at May 27, 2011 7:58 PM

Heel strikers? Not Deb!

Comment #15 - Posted by: Mary at May 27, 2011 8:03 PM

#3..... JUST RUN SON!!!

Comment #16 - Posted by: bUMPS at May 27, 2011 8:03 PM

It's great to see pro athletes lying of the floor after these WODs. I'm sure to he crushed my score but its good motivation knowing that pros like this stuff too!

Comment #17 - Posted by: DennisM at May 27, 2011 8:25 PM

Can't wait looks like it's going to be tough!!

Comment #18 - Posted by: jared at May 27, 2011 8:40 PM

Hit this earlier in the week. 31/m/190
The weight was pretty nuts, finished with a 28:34 time Rx'd. Just happy to have finished. Seeing the 12 minute cap gives me something to work up to lol

Comment #19 - Posted by: Jeff at May 27, 2011 8:50 PM

Probably the craziest wod I've seen in all my years of crossfitting.

Comment #20 - Posted by: Sam at May 27, 2011 9:23 PM

Did this about one week ago on friday.
Wod as rx'd
=18:22

Comment #21 - Posted by: Åttå at May 27, 2011 9:48 PM

#20

Check Adam Brown...

Comment #22 - Posted by: BB M/29/5'10/170 at May 27, 2011 9:59 PM

315, that's like almost twice my bodyweight lol. I'll have to scale down, since I'm still weak -.-'

Comment #23 - Posted by: Fran at May 27, 2011 10:12 PM

'315 is the new 225' for deads,remember seeing this about a year ago somewhere around regionals time. Coming to fruition. Looking forward to this one. sub 10 I'm thinkin'.

Comment #24 - Posted by: Troy at May 27, 2011 10:12 PM

heckyeah! CrossFit Sport Series!

downhill snowboarding in Park City was amazing. hope to make it out to some of the other sports events this coming year.

if you can get to one, do it!

Comment #25 - Posted by: cleverhandz at May 27, 2011 10:32 PM

I'm camping...and new to this. what's a good sub for DL? M/35/170

Comment #26 - Posted by: Birche at May 27, 2011 11:42 PM

M 37yrs/BW 221
295lb DL 30" Box
8:26

Comment #27 - Posted by: JarHead Willy at May 27, 2011 11:44 PM

I prefer to handle the dogs before doing boxjumps :)

Michael
Crossfiter and dogtrainer

Comment #28 - Posted by: Kruse at May 28, 2011 12:07 AM

This post is in reference to Thursdays article about "high intensity fitness" or whatever they were calling it. I have been in the Marine Corps for almost 11 years, Im telling you right now that the problem is poor leadership! If the leaders out there kept up and kept themselves AND their Marines PTing right out of bootcamp, there wouldnt be a problem. If we werent letting recruites graduate after 13 weeks of Bootcamp and still running sub-par PFT's then this wouldnt be a problem. I personally am a huge fan of crossfit, have followed their recommended safety guidelines and have grown LEAPS AND BOUNDS, both physically and mentally. Honestly, I have reached a point where the 3 day on, 1 day off split isnt enough for me, my body needs more. I went on to another program, SeALFIT (dont worry though, I still come back to crossfit on Thursday, I hate hiking). Im not in any spec ops field, I just like being very fit. Im turning 30 in 2 months and I'm in better shape than I was at 20, 21, 25, etc. I'm sorry for the rant, but that boiled my blood. Stop making excuses and look in the mirror. Obviously we have to watch after our troops, but make sure that your Marines arent jacked up and fat and lazy to begin with, monitor their diets and water intake, and they will be fine. Semper Fidelis

Comment #29 - Posted by: SSgt Radebaugh at May 28, 2011 12:32 AM

Run 1 km
60 push ups
100 x 24.5kg SDHP

14 min 39

Comment #30 - Posted by: Mitchell at May 28, 2011 2:37 AM

Hi anyone!
I like to do endurance CF! I decide to do ''October breeze'', but I don't know what mean is ''March'' , if somebody can help me, please explain.

October Breeze
110 minutes:
March. Optionally with rucksack weighing 50#. ?

Comment #31 - Posted by: San at May 28, 2011 2:43 AM

@ 22. I stand corrected.

Comment #32 - Posted by: Sam at May 28, 2011 4:20 AM

did this one early this week and got 12:36. couldnt move afterwards though !

Comment #33 - Posted by: Jamie Martin at May 28, 2011 4:44 AM

16 years old, gunna have to tweak this a little bit. haha. should be loads of fun!

Comment #34 - Posted by: anthony c. at May 28, 2011 5:04 AM

Birche, use a big rock. hah

Comment #35 - Posted by: anthony c. at May 28, 2011 5:07 AM

275# for 21-15
295# for 9

30" box

11:09

M/38/187#/5,8"

Comment #36 - Posted by: DamonWV at May 28, 2011 5:12 AM

16:10, this one was killer

Comment #37 - Posted by: Filip at May 28, 2011 5:28 AM

Did this one wednesday.... #Stillsore can't wait to see the times on this one today!
M/29/155

Comment #38 - Posted by: KyleR at May 28, 2011 6:08 AM

m/45/185

12:20

good Lord!

Comment #39 - Posted by: cosmo at May 28, 2011 6:14 AM

Had to scale at 135....my max for one is only 200.

9:17

f/105/5'/36

Comment #40 - Posted by: Lisa at May 28, 2011 6:18 AM

11.31 rxd, was happy with that.

Pat Barber at Aussie Regionals - 3:55..

MACHINE

Comment #41 - Posted by: Steve at May 28, 2011 6:26 AM

Go Lil Miss Megs! We're rooting for you at Iron Major, Megan John!

Comment #42 - Posted by: monroe at May 28, 2011 7:04 AM

17.45, 225lb DL

#10, Bayonetwork- First you critique the runners, then you question the manhood of anyone that can't DL 315. Perhaps a better measure is how you treat your fellow man. You're not faring so well against this standard.

Comment #43 - Posted by: NAMWIZ at May 28, 2011 7:08 AM

18:34 as rx'd

26/m/170lbs

Completely spent...

Comment #44 - Posted by: Ben at May 28, 2011 7:19 AM

first day of crossfit for me:
35 min at 205 (f/140/5'6''/22)
it'll be better when I get my calluses back and stop bleeding on the bar.

Comment #45 - Posted by: Sarah at May 28, 2011 7:24 AM

24' box
all else as rxd
19.58

Comment #46 - Posted by: Jonblaze at May 28, 2011 7:33 AM

30/M/132

Would have loved to do this at home with real equipment, but I made due as best I could in the hotel "gym"

Deadlifts were with 50lb dumbells in each hand. Box jumps onto some goofy looking nautilus type machine seat that looked to be about 24".

5:12

Comment #47 - Posted by: Eric E at May 28, 2011 7:58 AM

13:19 rx'd

Comment #48 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at May 28, 2011 8:05 AM

as rx'd - 15:10

Comment #49 - Posted by: cnc at May 28, 2011 8:06 AM

255# deadlift (305 PR)
24" box
15:23

Comment #50 - Posted by: John M/52/5'10"/169 at May 28, 2011 8:11 AM

SSgt Rad I concur with you 100% my friend!! I too have been hitting up the SEAL fit. If unit leaders, and the crusty ole Plt Sgts started thinking a little more outside the box and worry about all around fitness, they would see there Marine improve 10 fold from the run till you die, and sit ups routine. anyways, Rad how are you? miss our sick work outs friend. Take care.

Gy

Comment #51 - Posted by: GySgt Popejoy at May 28, 2011 8:13 AM

385# dl for 21-15, went down to 315 for 9(logic over took pride at this point)

hopped a fence thats about 28"-30"

12:12

27/m/5'9/220

Comment #52 - Posted by: jemmy at May 28, 2011 8:35 AM

14:35

235 on DL
30" box jumps

Scaling: I weigh approx 75% of the "average" male CF-er (per the FAQ's), so that's how I usually scale heavy lifts. Especially speed DL's -- IMHO these present a risk of injury at heavy weights, so I don't push the weight past my BW scale or do them too fast. Probably took me 10 minutes for the DL's, but it's not like I was gonna qualify for the Games anyway...

30" box jumps were unbroken and done as per Dave Castro's instructions in the video.

Note to the CF Sports Series guys: I'm really excited about the possibility of more SUP events! I couldn't make it to Miami for the first, but rest assured a lot of watermen live between the coasts and will turn out for this.

Comment #53 - Posted by: Bill M. m/46/5'3"/133 at May 28, 2011 8:40 AM

27/m/5'11"/175
24in box
16:04

Probably wouldn't have been much slower with 30in. Jumping not usually a problem for me. DL was stinking heavy!

Comment #54 - Posted by: justaman - liberty, sc at May 28, 2011 8:41 AM

Good workout. Did 315 on the deadlift and 27" box jumps. My time was 10:15. 23/m/5'11"/215

Comment #55 - Posted by: lawrence at May 28, 2011 8:49 AM

285# DLs
30" Box

16:42. Jumps were enjoyable, DLs were a real challenge. One of the more humbling wos when I see so many great times at rx'd. Good work all.

Comment #56 - Posted by: KyleNYC 44/m/5'10"/180 at May 28, 2011 8:50 AM

29:24, used 25 inches for the jumps, highest we have at my gym.

Comment #57 - Posted by: Ryan S (M/34/5'7"/152) North Las Vegas, NV at May 28, 2011 9:00 AM

#44 NAMWIZ...your missing the point...Crossfit has made an effort to emphasize correct running form (see POSE), and form for any lift for that matter. The picture shows two top athletes heel striking and another with hardcore overpronation that ideally would have corrected at some point and Im wondering why it hasnt. Accuracy (including form) is a defined Crossfit standard.

Lifting heavy weight should be a quality of the fittest man on earth as it is maintained by two of the defined Crossfit standards power and strength. I am not questioning manhood but rather stating that the fittest man on earth by CF standards must be able to make the heavy lifts. There were already comments flying in about how heavy the weight is Rxd in a REGIONAL WOD!

Comment #58 - Posted by: Bayonetwork at May 28, 2011 9:05 AM

m/40/76/210

275# DLs

10:20

Comment #59 - Posted by: Chas at May 28, 2011 9:10 AM

8:41 rx'd

Comment #60 - Posted by: B-Mo M/33/6'/190 at May 28, 2011 9:25 AM

9 mins 23 Seconds 145LBS Deadlift

Comment #61 - Posted by: Donald Denton at May 28, 2011 9:29 AM

Oh and forgot to mention i did 13 muscle ups after haha

Comment #62 - Posted by: Donald Denton at May 28, 2011 9:33 AM

M/35/5'11/195
5:35 R'xd

Comment #63 - Posted by: Stephen McDonald at May 28, 2011 9:34 AM

21, 15, 9
Deadlift 284lbs
Box Jump 24"
6.46

Comment #64 - Posted by: Paul B NYC M/51/5'9"/172 at May 28, 2011 9:43 AM

scaled to 275
13:21
-difficult

Comment #65 - Posted by: Magnus 25/5'8"/155-160 at May 28, 2011 9:45 AM

20in box, 185lb dl
11:12 oouch!

Comment #66 - Posted by: brittk at May 28, 2011 9:50 AM

32yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Deadlift 95lbs x 5-5 135lbs x 5-5 205lbs x 3 250lbs x 1
Box jump 24” x 5-5 27” x 5 30” x 3

250lb deadlifts
16:19
Foam roll after

Comment #67 - Posted by: Sesoku at May 28, 2011 9:54 AM

Scaled dl to 255lbs

11:02

M/30/222

Comment #68 - Posted by: Cody at May 28, 2011 10:00 AM

M/43/5'11"/185

21-15-9

225# DLs (1st 11 were at 255#)
~19" box jumps

9:55

Comment #69 - Posted by: nutfam at May 28, 2011 10:08 AM

M/51/153/1-1-06

225#/26" Box

12:31

Comment #70 - Posted by: bingo at May 28, 2011 10:29 AM

27/m/5'11"/215ish
9:58 rx'd

Comment #71 - Posted by: Nickosaurus at May 28, 2011 10:33 AM

21-15-9 of

65 lb dead lift
Right leg 30" step up
Left leg 30" step up

Took 10:14.

Comment #72 - Posted by: Khalid at May 28, 2011 10:33 AM

C-
5:52

Comment #73 - Posted by: Jeff & Charity @ CF Snohomish at May 28, 2011 10:35 AM

6:23, 24 in box, 165 lbs, should've gone heavier

Comment #74 - Posted by: RussA at May 28, 2011 10:37 AM

This is my new favorite WOD of all time.

Comment #75 - Posted by: Khemeran Ing at May 28, 2011 10:38 AM

M/28/6'5"/246

5:55 as rx'd

Comment #76 - Posted by: Avn at May 28, 2011 10:59 AM

I was very weak this morning did 21 @315# but my lower back gave up, finished 15 and 9 with 225#' I took me like 25min

Comment #77 - Posted by: Gmo at May 28, 2011 11:07 AM

Swam 1 mile

scaled 275
24" box

time: 14:45

M/34/195

Comment #78 - Posted by: Crossfit Chris at May 28, 2011 11:09 AM

'Well, this is why I'm not in the Games - thank God,' it occurred to me while grinding along with 275 lb. deadlifts.

13:28; 32 inch jumps

Comment #79 - Posted by: TRN III at May 28, 2011 11:10 AM

M/46/163

Warm-up: 1.5 mile run

WOD: 7:10 (165#)

Comment #80 - Posted by: Gar at May 28, 2011 11:38 AM

M/25/225/6'2

As Rx'd in 17:14

Comment #81 - Posted by: Nick Carriere at May 28, 2011 11:55 AM

Battled through warm up
F-L-S
Called it quits for the day
M/53/6’/210

Comment #82 - Posted by: Pete In Sun City at May 28, 2011 12:01 PM

M/27/245/6'0"

As RX'd in 15:35.

Comment #83 - Posted by: Steffan Thomas at May 28, 2011 12:02 PM

21-15-9 rep rounds of:
Tire flip/24" box J

15.18

Mariana : scaled to 135lbs D.L. - 8.25

Borders are scratched across the hearts of men
By strangers with a calm, judicial pen,
And when the borders bleed we watch with dread
The lines of ink across the map turn red.
~Marya Mannes, Subverse: Rhymes for Our Times, 1959

Comment #84 - Posted by: Espinosa m/26/5'11"/165 at May 28, 2011 12:31 PM

Awesome wod 16:06 finished last 9 with 295

Comment #85 - Posted by: jared at May 28, 2011 12:32 PM

M/30/170/6'
scaled DL 225 box 30''
9.32
now let go for a run!

Comment #86 - Posted by: Mat BB at May 28, 2011 12:36 PM

Awesome wod 16:06 finished last 9 with 295

Comment #87 - Posted by: jared at May 28, 2011 12:37 PM

M / 38 / 178 cm / 90 kg

Had to scale down- was too tired before the workout from work:

242lbs 22"

6min 11 sec

Comment #88 - Posted by: Manuel R. at May 28, 2011 12:37 PM

21-15-9 reps for time of:
DL scaled to 205
Box scaled to 24"

7:50

Comment #89 - Posted by: BrianR m/49/6'2"/185 at May 28, 2011 12:50 PM

43/m/176cm/73kg

21-15-9 reps for time of:
115kg pound Deadlift
30" Box jump

10:56

Comment #90 - Posted by: Memuc at May 28, 2011 12:52 PM

m/36/165
scaled to 225# dl's; 30" box
7:56

Comment #91 - Posted by: J. Galt at May 28, 2011 12:53 PM

10:33

Scaled to 250lb deadlifts, 30" box.

Comment #92 - Posted by: Sheldon N (M/34/6'/185) at May 28, 2011 1:01 PM

15:19
Had to lower weight after 13 - too worried about rushing and bad form.
Box was only about 14"

Comment #93 - Posted by: Linwood Wright at May 28, 2011 1:16 PM

f/27/130/5'5"

8:55

6 months into crossfit, I love it!
sub'd box jumps with weight bench (not sure of height)
and scaled back to 135lbs (per #41, the only other female post at the time) my one rep max so far is 190lbs.

Comment #94 - Posted by: Lindsey at May 28, 2011 1:36 PM

m/20/175
scaled down to 225 for deads.
took me 13:37.

Comment #95 - Posted by: Brent at May 28, 2011 1:36 PM

12:05 scaled down to 155 pound Deadlift, which was damm heavy considering my max is 210 pounds. The firat round of box jumps killed my legs,, but I could do te other rounds unbroken.

Pretty good workout!

Comment #96 - Posted by: Fran at May 28, 2011 1:37 PM

Deadlifts scaled to 245# for round of 21, then 225# for the rest...

5:45

Comment #97 - Posted by: MarcusG 30 5'9" 165 at May 28, 2011 1:37 PM

Scaled the Deads to 275 after my eighth rep of 315 made me think I was about to wet myself; so...
275# Dead
30" box jump
12:33

Comment #98 - Posted by: Matt Sulack at May 28, 2011 1:42 PM

M/41/5'8"/155


185lbs

5:00

Comment #99 - Posted by: Jon at May 28, 2011 1:48 PM

Wow! Definitely had to scale this one back! 315 is my 1RM.
DL @ 225
Box @ 24"
Time: 9:48. Looking forward to getting up to 315 DL's for these WOD's.

Comment #100 - Posted by: Norm3 at May 28, 2011 2:06 PM

did this today after morning classes, i am owner of crossfitmachine shop in sherwood park ab. these two are my bread and butter,9:01 as rx'd by dave castro's standards. 5'9-165lbs. my 1rm is 465 i am 42yrs old. wore weight belt for first 21dls,then thought i could leave it on for the box jumps, not recommended.good luck to our athletes in vancouver.

Comment #101 - Posted by: rd eckel at May 28, 2011 2:59 PM

21-15-9 reps for time of:
285 pound Deadlift
24" Box jump

11:21

Comment #102 - Posted by: Sinal M/31/5'9"/221 at May 28, 2011 3:03 PM

7:36 (225#)

Comment #103 - Posted by: mlt at May 28, 2011 3:31 PM

age 21 bw 170

8:44

scaled both. 275# deadlifts and hollow box jumps to 24 in.

Comment #104 - Posted by: Chris S at May 28, 2011 3:42 PM

- 11:48 as rx'd
what a solid WOD!
m/28/6'/160

Comment #105 - Posted by: Randy B. at May 28, 2011 3:53 PM

Event 3: 8:55 @ 275#, wore a belt - could have done 315 i think but it would have taken a long time.

Event 4: 32:58 as RX'd, this was HORRIBLE what a dastardly combo. Games athletes are superior beings.

Comment #106 - Posted by: Curtis Warren at May 28, 2011 4:20 PM

m/33/230/72" as rxd
10:16 great workout

Comment #107 - Posted by: mike at May 28, 2011 4:33 PM

As rxd

9:55. This one left a mark. Happy to be sub 10.

Comment #108 - Posted by: GR at May 28, 2011 4:46 PM

Deadlift 3-3-3-3
Then
"Nicole" Amrap 20min
400m run
Max Pullups

260-270(former PR)-280-290(PR)
Should have went heavier

20-13-12-10-8-9
Total p/u: 72

Comment #109 - Posted by: JF Lauzon M/24/5'10"/160 at May 28, 2011 4:47 PM

- 11:48 as rx'd
what a solid WOD
m/28/6'/160

Comment #110 - Posted by: Randy B. at May 28, 2011 4:51 PM

13:28
317# DL, 32" BJ
Thumbs still numb from hook grip

Comment #111 - Posted by: Jette 41/M/5'11"/175 at May 28, 2011 5:04 PM

14.26

Comment #112 - Posted by: controlfreak at May 28, 2011 5:15 PM

Scaled to 225 Deadlift, Slightly higher than bench press jumps.

7:30

Comment #113 - Posted by: JayBear at May 28, 2011 5:22 PM

scaled to 90kg

9:12

Comment #114 - Posted by: AGL at May 28, 2011 5:55 PM

135# dead

4:25:98

Comment #115 - Posted by: Jesse at May 28, 2011 6:30 PM

265 lb deads 28" box jump 14 minutes

Comment #116 - Posted by: cort at May 28, 2011 6:36 PM

40M/5'10"/170#

W/U: 250m erg row (moderate pace, 0:46.3); jump rope, 100 single-unders + 50 double-unders; DL, 5x1 at 135-185-225-275-305.

As Rx: 16:36.

C/D: 3 rounds of AbMat sit-up, 10x; push-up, 10x; strict pull-up, 10x.

Deadlifts were done slowly/cautiously due to back injury that isn't compeltely healed. Box jumps were a bit slow too, but that wasn't intentional.

Comment #117 - Posted by: rjf (Since 07-20-07. WOD no. 1057) at May 28, 2011 7:26 PM

21-15-9 reps for time of:
205 pound Deadlift
28" Box jump

Comment #118 - Posted by: Brad Wilson 38m/180/5'9" at May 28, 2011 7:27 PM

Ride to gym

CFWU(1 set only of pull-ups and dips)

245# Deadlift
24" box

9'06"

Ride bike home

Comment #119 - Posted by: Tim 34/5'10/165 at May 28, 2011 7:27 PM

scaled 205 deadlifts and 24in box jumps (didn't have a higher platform to jump to and 295 is my 1 rm)

9:30

Comment #120 - Posted by: Jason S. at May 28, 2011 8:11 PM

m/31/185
as rx'd
4min54...awesome WOD!!!

Comment #121 - Posted by: zach at May 28, 2011 8:19 PM

9:24 as rx'd

Comment #122 - Posted by: marky mark at May 28, 2011 9:16 PM

Small world, I actually knew two of those dogs (Books and Good) and their handlers working out in Marjah last year.

Comment #123 - Posted by: Beau at May 28, 2011 10:47 PM

w/u - static neck-shldr, cfwu x 1 (15 reps), 115# DL x 7, 16" stepup

w/o - 21-15-9 155# DL, 16" box stepup 4:48

c/d – to 40 pullups a day: 5 deadhang, 20 gravitron

Comment #124 - Posted by: Matt H - 49m - 5'11" - 185bwt at May 28, 2011 11:02 PM

Amundson W/U

21-15-9 reps for time of:

(did 13 DL's then got a call, started over when I got back)

205 pound Deadlift
28" Box jump

8:18

on the DL's. How hard should it be? First 5-6 (each set) went quick then it was 5 at a time. Then form was an issue. Should I be doing heavier weights slower?

Comment #125 - Posted by: Brad Wilson 38m/180/5'9" at May 29, 2011 12:25 AM

Nice job Megan! Saw you running through Aggieville the other day. You're looking great! Good luck.

Comment #126 - Posted by: Jes at May 29, 2011 1:02 AM

in the Oki heat....
As Rx'd
13:20
M/40/184

Comment #127 - Posted by: Jeremy at May 29, 2011 4:51 AM

235# Dl's
30" BJ
10:07

Comment #128 - Posted by: Edwards M/14/5'11/160 at May 29, 2011 5:38 AM

Warmup: Day 43 burpee challenge

185lb dl, 24 inch box

8:53

Comment #129 - Posted by: brett_from_wylie at May 29, 2011 6:44 AM

245lbs , 7:45
I should have done about 20lbs more

Comment #130 - Posted by: Kelly at May 29, 2011 7:30 AM

Rx'd 12:24

Should've done this in the cool morning instead of the hot & humid late afternoon!

Comment #131 - Posted by: amped 36/M/195/6' at May 29, 2011 7:41 AM

5:03 @ 115
Will go heavier next time.

Then 91 burpees and half of the sealfit wod with my boyfriend. (75 squats, 50 push ups, 25 pull ups, 15 burpees, half mile run)

Comment #132 - Posted by: Sarah (22/122/5'4") at May 29, 2011 8:06 AM

Ht 5'6"/155 LBS

As Rx'd

Time 22:36.8

Very killer for a 1 RM of 425

Comment #133 - Posted by: Richard Maines at May 29, 2011 8:27 AM

Scaled w/255# DL
DLs very slow
32:54

Comment #134 - Posted by: chavez at May 29, 2011 9:11 AM

2011-05-29: 11:17. Rnds@4:32,4:16,2:28. Sub 300#dl.

Comment #135 - Posted by: gs at May 29, 2011 9:12 AM

21-15-9:
deadlift (205 lb)
box jumps (used a weight bench at knee height)

TIME = 27:50

I didn't care how long it took, I was determined to finished those deadlifts at 205 lb! Very proud of myself today!

Comment #136 - Posted by: AndreaM - F/22/5'7"/150 at May 29, 2011 9:48 AM

275#DL and 26 " box
9:08

Comment #137 - Posted by: Jef at May 29, 2011 10:08 AM

9:31

185 lb. deadlift
24" box jump

Comment #138 - Posted by: Brett C. m/29/6'0"/170lbs. at May 29, 2011 12:47 PM

Scaled too 265lbs deadlifts and around 25 inch jumps.

6:48

Comment #139 - Posted by: Kevin McClellan 49 at May 29, 2011 1:07 PM

14:20 as rx'd

Comment #140 - Posted by: Moises Del Mar 170lb;1983 at May 29, 2011 2:23 PM

18:45 as rx'd

Comment #141 - Posted by: BP (M/30/69"/185) at May 29, 2011 2:39 PM

scaled DL 185# ; scaled BJ 24" 6:13

Comment #142 - Posted by: GU997 M/41/185/5'10" at May 29, 2011 3:04 PM

WM 36, 230 lbs, as Rx'd 12:45
Got yelled at for clinking weights on the floor, Damn globo gym!

Comment #143 - Posted by: Jefe' at May 29, 2011 3:15 PM

m 44 6' 205

21-15-9
315lb deadlift
24" box

13:23

Comment #144 - Posted by: chris mck fd at May 29, 2011 3:56 PM

9:39 = 205lb dl, 24" bj. .67 mi run wu 5:06. abmat x 12 after.

m/54/172

Comment #145 - Posted by: kevin o at May 29, 2011 4:07 PM

24 / M / 5'9" / 135lbs

Scaled to
15-12-9 reps of
225lb deadlifts
24" box jumps

26:19

Ugh. My current max deadlift is 250lbs, so that was rough.

Comment #146 - Posted by: BC at May 29, 2011 5:20 PM

1:01:46

Comment #147 - Posted by: myles456 at May 29, 2011 6:47 PM

M\25\207lb

As rx'd 7:07

Comment #148 - Posted by: Nathan Gilbert at May 29, 2011 6:57 PM

225#DL and I added 7 HSPUs between sets. 12:17.

Comment #149 - Posted by: Erik 30/M/76.5"/210 at May 29, 2011 7:47 PM

9:52
scaled
DL 145#
jumps 20" box

Comment #150 - Posted by: LuisF M/38/1.64/73 at May 29, 2011 8:13 PM

DL - 255#
Jumps - 24" Box

10:58 - Good Workout!

Joni
DL - 65#
Jumps - 16"

5:32

Comment #151 - Posted by: sblackburn 38/5'11"/203 at May 29, 2011 8:28 PM

m37/5'8"/165

scaled to 295 DL---14:01

Comment #152 - Posted by: chuck mendoza at May 30, 2011 1:37 AM

Didn't check the scaling so I guess I made up a "puppy on the porch" scale
21-15-9 (in 16:51)
DL 145
Box 23"
THAT WAS FUN

Comment #153 - Posted by: MDMelissa F/47/121/5''4 at May 30, 2011 6:37 AM

pack but DL 135
15-12-9
36 inch
5.20

Comment #154 - Posted by: footdoc at May 30, 2011 8:58 AM

9:21

135 lb DL
29" box

Comment #155 - Posted by: rawhide at May 30, 2011 10:37 AM

as rx'd
31:05 min

Comment #156 - Posted by: Thomas m/20/6'/185, The Netherlands at May 30, 2011 10:46 AM

DL 155
BOX 24inches
14mins.
Also should have gone heavier. fun though!

Comment #157 - Posted by: Al at May 30, 2011 11:58 AM

m/39/190

as rx'd 18:54

Comment #158 - Posted by: Patrick at May 30, 2011 1:41 PM

10:19

225# deadlift
30" box

Comment #159 - Posted by: Kevin C. (M/52/5'11"/172) at May 30, 2011 1:52 PM

21 15 9
95# Cleans
Box Jumps
About 6 Minutes Forgot my watch.

Comment #160 - Posted by: dyagg at May 30, 2011 5:00 PM

32 yom, 190 lbs


11:04

scaled to 245 lbs deadlift

Comment #161 - Posted by: Jeff Weltmer at May 30, 2011 5:37 PM

m/47/177
scaled DL 255 11:30

Comment #162 - Posted by: Troy at May 30, 2011 5:51 PM

F/40/5'6"/150

180# DL, 18" box

18:04

Comment #163 - Posted by: mom to five at May 30, 2011 8:38 PM

11:37

120k dl (85%)
27" jump to leg ext m/c

Comment #164 - Posted by: zenoperegrinus at May 31, 2011 12:39 AM

308lbs (140kg) and 24"

10:36

Comment #165 - Posted by: jongb at May 31, 2011 8:32 AM

6:40 RX'd

Comment #166 - Posted by: Swede (M/25/5'7/186) at May 31, 2011 9:46 AM

M/24/5'9/157

Subbed 225 DL

9:44

Boom.

Comment #167 - Posted by: lwoody at May 31, 2011 10:08 AM

Subbed 275 DL

11:27

Rough workout to come back from a holiday weekend on!

Comment #168 - Posted by: Mike T at May 31, 2011 10:33 AM

DNF

Round 1 + 1 DL as RX'd 15:32

Comment #169 - Posted by: corey at May 31, 2011 11:26 AM

CFWU x3

10:37
245# DL
24" box

Comment #170 - Posted by: Matthew m/31/6'2"/175 at May 31, 2011 11:31 AM

Buy-in: Modified CFWUx1 wearing 40# weight vest. Only 5 reps of pull-ups and GHDs. Deadlift 135x10, 225x5, 295x2.

WOD: As rx'd, 8:27.

You know what they say - 315 is the new 225. ;-) Took this one a little cautiously - at least with deads. Broke them 9-7-5 / 5-5-5 / 3-3-3. Box jumps went much more quickly. Did the box jumps according to the Regional rules - full stand on top of the box - love the plyometric effect of trying to rebound coming down from the top.

Cash-out: 100 Double-unders for time - 1:05 (PR).

Comment #171 - Posted by: Mel/38m/5'10"/180 at May 31, 2011 11:32 AM

As rx'd

10:03

GREAT WOD !!!

BRAZIL!

Comment #172 - Posted by: Guilherme Guida M/28/5'9''/176 at May 31, 2011 12:21 PM

EJ
M/38/162
225lbs /30 inch.
9:15
EJ

Comment #173 - Posted by: EJ at May 31, 2011 12:53 PM

21:40 as rx'd
Bodyweight 155lb
This wod was a challenge for me @315lb deads..
Did "Murph" yesterday...legs are tender..

Comment #174 - Posted by: TRIPKASE m/38/160 at May 31, 2011 1:53 PM

13:15 as Rx'd

Deads were slow by design. Box jumps were steady.

Comment #175 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at May 31, 2011 2:07 PM

m/41/156
13:33 as rx'd (315 lb deads, 30" box)

Comment #176 - Posted by: Seth H. at May 31, 2011 2:20 PM

285# DL, 24" box 10:12
M/40/6'4"/190
Enjoyed this one.

Comment #177 - Posted by: cf at May 31, 2011 3:53 PM

M/24/163

Sub'd 255lb DLs

12:26

Comment #178 - Posted by: Yessuh at May 31, 2011 4:11 PM

12:16
used 235#
smashed fingers on 30" box jump

Comment #179 - Posted by: greg/39/6'3"/216 at May 31, 2011 5:39 PM

135# deadlift
~24" box
5:11

Comment #180 - Posted by: liam at May 31, 2011 6:26 PM

Scaled to 255# deadlift. Rest as Rx'd.
10:22


Mrs. Miyagi
Scaled to 185# deadlift and 24" box jump. Rest as Rx'd.
10:22

Comment #181 - Posted by: Miyagi m/31/164.4# at May 31, 2011 7:06 PM

12:14 27" box, tallest i could get

Comment #182 - Posted by: Raph at May 31, 2011 7:18 PM

25/5'8/m/150

short box, probably around 18", and I think 165 (55 on each side - used hex bar)

Comment #183 - Posted by: TZ at May 31, 2011 9:00 PM

As Rx'd for first set, and 6 reps of second set, then scaled to 225lbs. 16:38.

Comment #184 - Posted by: Dennis M/28/6'0/190 at June 1, 2011 5:17 AM

7:40 rx

Awsome.... love the weight.....

Comment #185 - Posted by: EricSweet /M/31/180/70" at June 1, 2011 5:22 AM

Not hanging with the #315 yet..otherwise as Rx'd

#245 DL with 30" boxjump


Comment #186 - Posted by: kevin s/ 74"/210/37yo/SJAFB at June 1, 2011 7:50 AM

Good Workout.....

As Rxd 9:40

M/43/5'9"/205lbs

Comment #187 - Posted by: Kelvin at June 1, 2011 8:27 AM

21-15-9
205# DL
24" box jumps

10:52

m/45/185

Comment #188 - Posted by: knodes at June 1, 2011 10:06 AM

14:07 as Rx'ed
21-15-9
315 DL
30" box jump


This was a great WOD. I did this at 5:00pm after doing the TUESDAY 110531 WOD (150 pullups/150 burpees) at lunchtime.

Comment #189 - Posted by: Dan Wilcox at June 1, 2011 10:31 AM

I scaled-down a lot, for various reasons.

7:56

135# DL and used a bench at the gym (no box, so 16-18 inches?).
Eager to see how I do next time this rolls around.

Comment #190 - Posted by: Augustus at June 1, 2011 11:55 AM

Oh noooooo! There not all doing pose!
Get real

Comment #191 - Posted by: Will at June 1, 2011 1:00 PM

Tough day at regionals:

workout #3

5:39 (19th)

mental error. should have paused on box and bounded back up. spent too much time and energy at bottom.

workout #4

23:38 (7th)

most painful WOD to date. OHS were TOUGH.

Tied for 4th overall going into final day.

Comment #192 - Posted by: brian p m/34/5'8"/169 at June 1, 2011 1:05 PM

f/34/142/5'1"

115lb dead lifts
18" box jump

6:09

Comment #193 - Posted by: sharlene raines at June 1, 2011 2:31 PM

06/01/2011

Sub'd 24" box:

11:28

Comment #194 - Posted by: TommyKrackCorn at June 1, 2011 3:09 PM

225lb dl 30 in bj
7:08

Comment #195 - Posted by: ecp2 at June 1, 2011 4:11 PM

5/31...15:20...157/175
Scaled to 225# DL's & 28" BJ's. Got thru 10 reps of DL's in rd. of 15 before stopping them. Back was way too tight. Finished the 15 BJ's which were fairly easy by comparison. Look forward to doing this one again.

Comment #196 - Posted by: Mike Scott M/44/5'10"/215 at June 1, 2011 9:35 PM

14:16

Comment #197 - Posted by: nsb at June 2, 2011 10:23 AM

As Rx'd - 21:40.

Pat Barber is an inspiration. Or an alien life form. Unbelievable amount of work in that time!

I thought about scaling to 275#, but wanted to do the Rx'd weight if possible. I'm glad I did - though I might not be so glad tomorrow.

Comment #198 - Posted by: Michael m/48/5'9"/175/MI Survivor at June 2, 2011 11:23 AM

I noticed it didn't take my post a few days ago.

Did this on Wed, June 1. Scaled to #225. otherwise as rx'd

8:57

Comment #199 - Posted by: kevin s/ 74"/210/37yo/SJAFB at June 2, 2011 11:25 AM

scaled to 275 dl
rest as rx'd

9:41

Comment #200 - Posted by: al deezy m/34/150 at June 2, 2011 2:47 PM

Used 318# for the Deadlift. 15:42 - Hit a huge wall on the deadlifts after the first round took around 2 minutes.

Comment #201 - Posted by: Edwin 28/M/68"/170 at June 2, 2011 4:03 PM

scaled 185 Deadlift

6:58

Comment #202 - Posted by: Dexter at June 2, 2011 6:46 PM

wow. broke DL's up 7-7-7; 6-5-4; 5-4. as rx'd:

17:10

Comment #203 - Posted by: dsm19 / 32 / 6'0 / 210 at June 3, 2011 4:57 AM

it was pretty tuff....alot more difficult than i thought it was gonna be. I'm happy with my time, and keeping K-Star in mind i tried to go over/over grip as long as I could before I switched to the over/under grip.
315lbs
30in box
7:06

Comment #204 - Posted by: Dre Williams at June 3, 2011 6:54 PM

16:58

Comment #205 - Posted by: Pacers at June 4, 2011 2:56 AM

21 reps @ 255#, 15-9 @ 225#

14:59

Comment #206 - Posted by: Phong 24/m/155/5'5" at June 4, 2011 8:27 AM

WU
Scaled: 275# DL / 27" Box Jump
16:39
M/50/19#/72"

Comment #207 - Posted by: RB at June 4, 2011 10:24 AM

12:33 rx.

Comment #208 - Posted by: hillmanb at June 4, 2011 11:37 AM

M/36/170

Scaled to 245 DL

11:50

Comment #209 - Posted by: LMD_Mike at June 4, 2011 1:45 PM

m/37/5'9/181
CFWU-3. Reg. Superman. Burgener. DU. K to E.
At Triangle.
11:23
DL real tough. Mostly 3's in 2nd & 3rd rounds. 21's tough. Broken into 7+5+4+3+2
BJ not bad.

Comment #210 - Posted by: jrm at June 4, 2011 5:22 PM

combo/short WOD
21x 225lb DL, 9x Muscle up
not timed

Comment #211 - Posted by: ajax at June 4, 2011 6:23 PM

16.23. 175# and 2:1 air squats for bj. Achiles.

Comment #212 - Posted by: JonNYC - xfit since 6/08 at June 5, 2011 8:13 AM

M/33/5'9"/155

Did this on 5/29.

Subbed 225lbs deadlift. 24" box jump (don't have a 30" platform).

8:00

Comment #213 - Posted by: Antun Karlovac at June 5, 2011 8:19 AM

M/26/160

As rx'd - 14:05

Comment #214 - Posted by: Y. Zhou at June 5, 2011 6:54 PM

WOD #103 - Done on 6/6. As Rx'ed, but man that 30" box sure looks high when you first stand in front of it. Pretty happy with my time considering, but I don't think I'm ready for the Master's Div. yet.

Greg A.'s warmup
WOD Time - 18:45

M/42/5'11"/258

Comment #215 - Posted by: Pat Overton at June 6, 2011 9:19 AM

265# DL, 24" Box-11:12

Comment #216 - Posted by: J.R. at June 6, 2011 12:59 PM

21-15-9

185# DL
30" Box Jump

8:59

M.37.170.5'10"

Comment #217 - Posted by: DomH at June 7, 2011 1:19 PM

M/51/70"/210

25:07 24" box, 315# deads

Comment #218 - Posted by: Joe at June 7, 2011 3:08 PM

scaled
255#
24" box
14:20

Comment #219 - Posted by: illis m/30/170/5'10 at June 7, 2011 8:07 PM

We did this workout yesterday, I did it in 2:16 Fun workout!

Comment #220 - Posted by: Robbie Walden (CrossFit Infusion) at June 8, 2011 10:30 AM

Wanted to add that, I am 155 lb. Finished in 2:16 RX Enjoying my switch to CrossFit!

Comment #221 - Posted by: Robbie Walden (CrossFit Infusion) at June 8, 2011 10:32 AM

8:37
scaled 225# DL
subbed jump knee tucks for box jump

Comment #222 - Posted by: Christopher Denzer at June 8, 2011 10:55 AM

5:41

Comment #223 - Posted by: Kevin - m/39/6'/190 at June 8, 2011 12:51 PM

60k bar (all the weight I have in the garage gym) so went hard and fast.

3:13mins

Comment #224 - Posted by: BarryT at June 8, 2011 4:49 PM

M/175/31/5'7"
scaled deadlift to 220lb

10:00

Comment #225 - Posted by: Mark S. at June 8, 2011 10:42 PM

m/35/164/5'10

225lb deadlift
22-in box jumps

6:07

Training for the games next year, so need to get that deadlift weight up a bit. But, nonetheless....VERY happy with this performance. Probably could've gone a little faster but back started to cramp on last set of deads. 3-2-1 GO....mutha f'_______

Comment #226 - Posted by: Schro at June 9, 2011 3:36 PM

subbed 275 lbs.

20:48

Comment #227 - Posted by: Manchild at June 14, 2011 4:10 AM

subbed 165lb for dl's. (weakness)

10:17

Comment #228 - Posted by: oschiro at June 14, 2011 1:02 PM

I had to slightly scale this down due to only having 300#s of weight at my house- and my picnic table is only 28.5" for the box jump. 10:02

Comment #229 - Posted by: Matt Johnson (m 6'3", 220, 31 yo) at June 15, 2011 3:04 PM

I did this workout on 6/16/11. I ran in my socks for 3 minutes then I did the 3 Plutchok exercises. Then I did low ab isometrics and one round of the CFWU. I did full bodyweight pull-ups.

I modified this to the "pack" workout from Brand X.
15, 12, 9 for time of:
185 deadlift
24" box jump

I finished in 9:16. Make sure to sit back and keep my back arched. My upper body may come forward more, but that's ok.

Comment #230 - Posted by: RJB7 at June 16, 2011 4:57 PM

18:15...but Rx!

M/29/6'1/220lbs

Comment #231 - Posted by: Erich at June 16, 2011 7:09 PM

50/m/190

As Rx'd. 13:51.

Comment #232 - Posted by: denob at June 17, 2011 12:29 PM

m/27/205/5'10"
CF day 38

Shannon came to gym, coached her on her first experience on deadlift. Had her at 95 lbs, following strict form. She did awesome!!

225 lb on DL
24" box (all the gym had)

38:00 w/ coaching (had a sweat the whole time...but not a killer workout

Comment #233 - Posted by: Sam J at June 20, 2011 9:25 AM

m/32/5'8"/170LB

has to scale DL to 275lb but box jumps were 30"

13:27
63 155 171
400 Cal

Comment #234 - Posted by: Adam Hamm at June 23, 2011 11:24 AM

12.10
275 lbs, 24" box

Comment #235 - Posted by: faleep at July 2, 2011 11:04 AM

CFWUx2, 65kgx10,95kgx3
17:44
Scaled DLs to 115kg

Mitch: 9:25 45lb DL
Matt: 10:45 65kg DL

Comment #236 - Posted by: Doug at September 19, 2011 4:00 PM

rx'd 8:03. Awesome WOD!

Comment #237 - Posted by: Sibbs at September 30, 2011 3:44 PM

F/33/140/5'4"

7:11
155#
24" box

Comment #238 - Posted by: RyZy at January 26, 2012 9:21 AM

awesome wod! deffinently geared to my strengths
Rx'd 315lb deadlift 30" box jumps
time: 4:47

Comment #239 - Posted by: jon smith at February 5, 2012 2:38 PM

rx'd 11:36 arrg

M/38/205/5'11"

Comment #240 - Posted by: Ptex at May 28, 2013 10:11 AM

14:08
275lb dl

Comment #241 - Posted by: cscarr52 m/48/190 at May 28, 2013 1:25 PM

7:59 RX. Damn that was tough on lower back.

Comment #242 - Posted by: Rob Walker at June 3, 2013 11:25 AM
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