June 4, 2011

Saturday 110604

2011 CrossFit Games Regional Workout 4

For time:
100 Pull-ups
100 Kettlebell swings, 24kg
100 Double-unders
95 pound Overhead squat, 100 reps

Post time to comments.

2011CFGR_MidAtlantic_MENWOD2_Des-7832_th.jpg

Enlarge image

Thruster ladder at the Mid Atlantic Regionals.


"Shoes, Barefoot Running and Lance Armstrong" with Dr. Nicolas Romanov, CrossFit Journal preview video [wmv] [mov]


Coach Mike Burgener works with Austin Malleolo by Again Faster Equipment - video [wmv] [mov]


A Glimpse at Mikko's 2011 Games Training - video [wmv] [mov]


"He who has a why to live can bear almost any how."
- Friedrich Nietzsche

Posted by lauren at June 4, 2011 5:00 PM
Comments

What a great quote by Nietzsche. A two day rest period will definitely help me make it through this efficiently.

Comment #1 - Posted by: Moe at June 3, 2011 5:04 PM

I did this one yesterday - had to drop the OHS from 95 - 75 after 25 reps - still took my 43 minutes - pretty good huh ? Oh, wait, we were supposed to do it fast, not see how long it would take us ??? Dang - there goes my shot at the games....

Comment #2 - Posted by: steve Loeding at June 3, 2011 5:11 PM

Brutal

Comment #3 - Posted by: Neemo M/27/6'/202 at June 3, 2011 5:16 PM

Is the mikko video not working for anyone else?

Comment #4 - Posted by: jshep 25/6'1/200 at June 3, 2011 5:28 PM

you guys are gettin serious

Comment #5 - Posted by: chase lingle at June 3, 2011 5:28 PM

guy in the pic..Nate Shrader(sp)...word on the street, he is not weak! not too bad of an engine either!
#dangerous

Comment #6 - Posted by: LanceC at June 3, 2011 5:35 PM

what an incredible photo! Nicely done Nicole Bedard!

Comment #7 - Posted by: RJP.com PCF at June 3, 2011 5:36 PM

@chase lingle: right click the "wmv" link, then "save as...", play with windows media player once downloaded... :)

Comment #8 - Posted by: chuck at June 3, 2011 5:44 PM

Did this one Monday (SealFit.com) and it was the worst portion of the WOD. Those OHS really start to suck! Got it done. Love me some Crossfit based training! Hooyah!

Comment #9 - Posted by: ALX at June 3, 2011 5:44 PM

@jshep: right click the "wmv" link, then "save as...", play with windows media player once downloaded... :)

Comment #10 - Posted by: chuck at June 3, 2011 5:44 PM

sorry chase...pressed "post" too quickly...first comment meant for jshep! :D

Comment #11 - Posted by: chuck at June 3, 2011 5:46 PM

325 lb Thruster at Norcal today...sick.

Comment #12 - Posted by: Timmay at June 3, 2011 5:48 PM

What were some of the times for this? Looks rough...

Comment #13 - Posted by: Joey at June 3, 2011 5:52 PM

I'd have to measure this one in days!

Comment #14 - Posted by: Bird at June 3, 2011 6:04 PM

Girl weight 65#?

Comment #15 - Posted by: Kelly Guillory at June 3, 2011 6:16 PM

Also did this one on Monday from Sealfit/US CrossFit site. I was sailing along until I hit the OHS. They were killer. Great WOD. Was feeling it for a couple of days later...

Comment #16 - Posted by: Ronnieboy at June 3, 2011 6:29 PM

LOL yea right

Comment #17 - Posted by: Keith at June 3, 2011 6:48 PM

Big Dawg on mainsite!!

Comment #18 - Posted by: Snider at June 3, 2011 6:56 PM

I've been "meaning" to do this one since watching my husband go through it at Regionals...however, I prefer NOT to do the extra 45 reps he got called on! holy swings!

Comment #19 - Posted by: Janelle at June 3, 2011 7:02 PM

Great quite and freegin wod. Embrace the suckage

Comment #20 - Posted by: Sam at June 3, 2011 7:03 PM

Crap! I'm still sore from the 150 pull ups on Tuesday.

Comment #21 - Posted by: Randy at June 3, 2011 7:36 PM

Crap! I'm still sore from the 150 pull ups on Tuesday.

Comment #22 - Posted by: Randy at June 3, 2011 7:37 PM

I did my first OLY competition tonight and qualified for Nationals in my weight class (53kgs) and the one up!

I was so nervous the whole time but I'm so happy that it went okay! Now it's time for cake! :D Yipppeee

Comment #23 - Posted by: AllisonNYC at June 3, 2011 7:57 PM

Is this complete one then move on or can it be broken down?

Comment #24 - Posted by: Dustin at June 3, 2011 8:15 PM

3-5 metcons a day!

Comment #25 - Posted by: Anon at June 3, 2011 8:16 PM

AT #23...complete each...no breaking up...watch the discussion video with Castro discussing the standards.

Comment #26 - Posted by: Jay L. at June 3, 2011 8:21 PM

So what's the deal with "minimal" shoes all of a sudden? I myself like "light" shoes like the Free series and I lift in Converse but this idea that you MUST wear no shoes or Vibrams is getting out of hand. People have been running for decades in running shoes without a problem and now they are the Devil. My buddy is an ultrarunner and he wears heavier shoes than I do....can we please give this a rest?

Comment #27 - Posted by: Eric the Red at June 3, 2011 9:02 PM

28:40 as RX'd last week. My shoulders were fried!!!

Comment #28 - Posted by: Yahny M/24/6'0''/205 at June 3, 2011 9:03 PM

M/175/5'7"/31

had to use 25kg plate. No kb at gym.
started with 95lb ohs but after 20 reps I decided to scale it down to 65lb. I really wanted to focus on form.
200 single unders
44:40

Comment #29 - Posted by: Mark S. at June 3, 2011 11:32 PM

Mikko video=awesome

Comment #30 - Posted by: nick at June 4, 2011 12:24 AM

42:04
5 sets of 20
sub'd box jumps for double unders
65lbs OHS

Comment #31 - Posted by: TomO/44/M/200 at June 4, 2011 1:47 AM

Many years ago I did my degree dissertation on Nietzsche; he has a way with words; good quote...

Comment #32 - Posted by: Andy Appleby at June 4, 2011 3:14 AM

Eric, fivefingers are awesome. Minimalist shoes just make sense to me. Don't hate

Comment #33 - Posted by: tylar at June 4, 2011 4:03 AM

24/m/178/5'10

19:30.....hands were shredded after the pull-ups

thanks for the blisters crossfit

Comment #34 - Posted by: Kyle at June 4, 2011 4:25 AM

Tape and Glove to cover open rip on right palm from Tues.
Sub 55# dmb (no Kettlebell)
Otherwise Rx'd

28'27

Dead by the time I got to OHS...over 12 min. there alone! At least I know where I can improve.

Comment #35 - Posted by: Billy Engine 25 at June 4, 2011 5:15 AM

#24 do as shown, complete each movement before moving on to the next.

Comment #36 - Posted by: bird at June 4, 2011 5:41 AM

That a boy Nate!

Comment #37 - Posted by: Mike McGoldrick at June 4, 2011 5:44 AM

m/45/183

31:40

Comment #38 - Posted by: cosmo at June 4, 2011 5:52 AM

Did this last weekend with the women's weights. Brutal. 31-something. Wheels came flying off during the OHS.

Did a fun WOD and skills session at CF Park Hill in Denver yesterday (details in musings tomorrow) where "The Heir" has been training. Nothing like a Crossfit Box.

Best of luck to all on this one.

Comment #39 - Posted by: bingo at June 4, 2011 6:01 AM

Mikko sounds incredibly focused on the games this year (not that he hasn't always been focused), just saying what a beast. And he seems like a down to earth, good guy besides.

Comment #40 - Posted by: Zack at June 4, 2011 6:08 AM

Mad Workout. The standard for the kettlebells as shown in castros video though makes no sense to me. Requiring that the bottom of the kettlebell points straight up at the top of the lift greatly increases the risk of it tipping back and causing potential injury as it falls.
This was seen many many times at the Aus regional.

Im sure there must have been a reason why they changed this but i would love to hear what it was.

Comment #41 - Posted by: James at June 4, 2011 6:08 AM

Subbed to only 50 OHS - wrists could not take anymore. All else as rx'd
33:28

Comment #42 - Posted by: SB at June 4, 2011 6:16 AM

feeling punked this morning, cut it in half.

50 of everything, 30lb dumbbell swings and 45lb OHS

16:07

Comment #43 - Posted by: brett_from_wylie at June 4, 2011 6:26 AM

45/171

100 pullups
100 24kg kettlebell swings
100 rows
100 75 lb. OH squats

37:51

Comment #44 - Posted by: Rick Cantu at June 4, 2011 6:31 AM

RX:21:20

Comment #45 - Posted by: J-F/20/5'9/163 at June 4, 2011 6:31 AM

@Eric #27

Science has considered your offer and has decided to continue it's progression without you.

Comment #46 - Posted by: Bart at June 4, 2011 6:35 AM

33:10
OHS are the worst, it took me about 18 minutes to do all of them.
Subbed box jumps for DU's.

Comment #47 - Posted by: Edwards M/14/5'11/160 at June 4, 2011 6:47 AM

27/m/5'11"/217ish
32:33

Comment #48 - Posted by: Nickosaurus at June 4, 2011 7:14 AM

25/m/5'8''/180
24:46 as rx'd Need to improve on my pull ups, couldn't do more than 10 at a time past 50. double-unders are improving though.

Comment #49 - Posted by: Aaron at June 4, 2011 7:21 AM

M/27/215/5'9"
34:08
I had a hard time with the double-unders, great WOD

Comment #50 - Posted by: Kelly at June 4, 2011 7:31 AM

Day 60 of 100DBC.
Then today's WOD subbing 20 kg KB and single-unders: 51:35. Tough!

Comment #51 - Posted by: Alan H. in Kabul at June 4, 2011 7:32 AM

Preformed this one a couple hours ago.
33:24 Rx'd
I have a long way to go to qualify for the games next year but I'm on my way.

Comment #52 - Posted by: Scott Thiele at June 4, 2011 8:03 AM

Cut this one in half b/c of lack of time.
50 PU
50 KB swings 35#
100 jump ropes
50 OHS 95#

14:33

m/37/6'1"/200

Comment #53 - Posted by: Rough Robbie at June 4, 2011 8:16 AM

I appreciate what Mikko said about working out alone. I'm the same way, which is a bit of an anomaly in the community. I like the solace found in my early morning workouts in my garage.

Comment #54 - Posted by: theresa at June 4, 2011 8:35 AM

Killer wod on the hands i got armpump after the pullups
21:17RX

Comment #55 - Posted by: Jakob at June 4, 2011 8:36 AM

M/28/200ibs
As rx 20:35
I loved every bit of it...not!
Wolleyboy77

Comment #56 - Posted by: Michael Wolley at June 4, 2011 8:37 AM

RX 25:38
f/45/5'4"/147#

Comment #57 - Posted by: lisaq at June 4, 2011 8:38 AM

3,2, 1...get in my car drive to the gym, warm-up, Go!

Comment #58 - Posted by: Crossfit Chris at June 4, 2011 8:58 AM

32 rx'd

Comment #59 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at June 4, 2011 9:10 AM

that rocked my socks off

sub 400 single unders and 75lbs OHS

30/185/6'6" M
time 35:15

Comment #60 - Posted by: Craig Luebbers at June 4, 2011 9:18 AM

M/27/5'9/220
as rx'd 19:55

Comment #61 - Posted by: jemmy at June 4, 2011 9:40 AM

48:45

52.5 lbs for kettlebells
23 overhead squats @ 95 lbs.
27 overhead squats @ 65 lbs.
DNC 50 overhead squats ... totally cashed out

First time completing 100 pullups with no assistance!

Comment #62 - Posted by: Brett C. m/29/6'0"/170lbs. at June 4, 2011 9:44 AM

No. 33 and 46....you are part of the problem, not the solution. I've never had these mystery problems that traditional running shoes supposedly cause. I'd just appreciate it if people quit dipping in my fruit loops and telling me I'm wrong. Run in the shoes you want to run in and spend less time on the soapbox is all I ask....

Comment #63 - Posted by: Eric the Red at June 4, 2011 9:48 AM

28:59 w/ 50# KB
Pullup bar wouldn't allow kipping

Comment #64 - Posted by: Jette 41/M/5'11"/175 at June 4, 2011 9:52 AM

23:09 Rx'd

Comment #65 - Posted by: MarcusG 30 5'9" 165 at June 4, 2011 9:58 AM

subbed tuck jumps for DUs and 55lb dumbell for KBS

31:48

Comment #66 - Posted by: cnc at June 4, 2011 10:01 AM

28:01

50 PULLUPS 24 W/ HELP
50lb db swings x 50
300 jump ropes
65lb overhead squats x 75

m/5-10/195/41

Comment #67 - Posted by: brian hirt at June 4, 2011 10:11 AM

39:25

20 kg KB
65 lbs OHS

Outside in the TX sun -- brutal heat but I love working out outside and never miss a chance no matter how hot or cold.

Knew this would be slow -- DU's and OHS are my two worst nemeses, although I like having the chance to practice them in a timed WOD setting.

Was really excited today to get videos from Coach B. and Mikko, two of my favorites.

Comment #68 - Posted by: Bill M. m/46/5'3"/133 at June 4, 2011 10:26 AM

38 minutes Rx'd
I've been doing crossfit for two years and that was the toughest one to date.

Comment #69 - Posted by: Sam at June 4, 2011 10:26 AM

24:58 rxd
hard.

Comment #70 - Posted by: chris bham m/46/200/69" at June 4, 2011 10:33 AM

Is the Mikko video not working for anyone else? Once I click the wmv link like normall it seems to run smoothly, until at about :20 in when mikko looks at his watch. The video completely stops at that point. Not buffering, just stops.

Comment #71 - Posted by: Andrew S. at June 4, 2011 10:41 AM

Did 50s instead of 100s and only used 45# for OHS

14:30

Comment #72 - Posted by: James M/28/5'7"/155 at June 4, 2011 10:46 AM

I dub thee "Brutal Workout".

I think I left my soul at the gym on that one.

37:40

M/34/195

Comment #73 - Posted by: Crossfit Chris at June 4, 2011 10:48 AM

aka "The Humbler"

Comment #74 - Posted by: Crossfit Chris at June 4, 2011 10:49 AM

is there a substitution for overhead squats? I do not have barbells.

Comment #75 - Posted by: Pete at June 4, 2011 11:09 AM

27/m/5'11"/175
As rx'd
31:26

One of the worst! Take less breaks

Comment #76 - Posted by: justaman - liberty, sc at June 4, 2011 11:16 AM

40M/5'10"/170#

W/U: yard work.

As Rx: 30:51 (active rest day).

C/D: static stretch of shoulders; PNF of hamstrings.

Since this is my active rest cycle, I slowed the pace to 10 reps a minute (except for the double-unders, which I did in one set). Went as fast as I could on each 10 rep set of the pull-ups and KBS. OHS sets were at a regular pace that didn't feel all that fast. This was an enjoyable approach to the WOD.

Comment #77 - Posted by: rjf (Since 07-20-07. WOD no. 1062) at June 4, 2011 11:31 AM

45:00 on the nose... sucking air this morning on this one. I was still fried from the 150 pullups and burpees straight into "Moon" ... still sore.. so my pulls were kinda sucky. I did better on the oh squats though. "Active shoulders" were the key to me increasing weight and flexibility on those. Slow, but I did it.

Comment #78 - Posted by: Adam 5'10"/38/150# at June 4, 2011 11:40 AM

Sub box jumps for DU's
24:18
Didn't see you in the gym today Mikey. I'm guessing you think hosting a BBQ today excuses you, I think not.

Comment #79 - Posted by: Koerner at June 4, 2011 12:07 PM

Hey guys,

Don't want to be negative, and the doc in the video has definitely helped thousands of runners over his lifetime, but I think this talk on running should be taken with a grain of salt. There are plenty of people without much of an arch that absolutely need assistance from their shoes. Running barefoot, in my experience with patients, is not a good technique and is often detrimental to people's gait and health of their feet. Perhaps it can help with re-developing an arch, but the potential consequences are severe. Before anyone starts running barefoot, or a flat-footed runner abandons their arch support, please consult with your doc. I just want to be a help to people. Thanks.

Comment #80 - Posted by: Sean at June 4, 2011 12:12 PM

37:48 Subbed box jumps for double unders, used 20kg kettlebell and did 85lb. OHS.

Comment #81 - Posted by: Curious at June 4, 2011 12:14 PM

75 pullups
75 kb swings (50#)
75 double unders
40 overhead static lunges per leg (55#)

26:20

Comment #82 - Posted by: JFA at June 4, 2011 12:23 PM

1:04:17 a brutal welcome back to CF

Comment #83 - Posted by: KB 24/5'10/192 at June 4, 2011 12:24 PM

23 minutes flat as Rx'ed. I was hoping for sub 20 but pullups were tough today and a little too broken up for my liking. It felt good and it was a solid time nonetheless.

Comment #84 - Posted by: Arthur at June 4, 2011 12:45 PM

m/52/158
53 minutes . crap couldnt even get my age! congrates to everybody that broke 45 min.

Comment #85 - Posted by: DAVID LINGLE at June 4, 2011 12:54 PM

27:05 50 reps each , 65# ohs

Comment #86 - Posted by: ccraft at June 4, 2011 1:04 PM

Rx'd - 40:05
Multiple blisters on hands and 98 deg temp. really took it out of me today.

Comment #87 - Posted by: Alan M/45/180# at June 4, 2011 1:13 PM

800 meter run
75kb eye level swing 30lbs
75 ring pushup
75 band assisted pull ins These torch ur abdominals
50 dips
800 meter run

Comment #88 - Posted by: Angiestone 49 f/115/53" at June 4, 2011 1:13 PM

The guy who interviewed Tuomas Vainio is a total disgrace. Making fun of peoples names and accents is low by any standards.

Comment #89 - Posted by: Pete at June 4, 2011 1:19 PM

24 6'2" 205lbs m

WOD:
31:30*
+200 pushups
+5 mile run

*subbed 400x regular jumps for doubles


Comment #90 - Posted by: chase SEAL wannabe gonna belingle at June 4, 2011 1:29 PM

29:09 as rx'd.

Mikko doing 3 to 5 metcons per day. I had considered throwing on some 5 x 400 m runs after the WOD but completing the WOD reminded me of the amount of work and time Mikko puts in a daily basis at 3 to 5 per day. Didn't have the time today for a second metcon but hopefully tomorrow. Thanks for sharing the training regimen, it is a good influence for the rest of us who might complain about a single WOD.

Comment #91 - Posted by: Kyle Bisceglie 44/m/5'10"/180 at June 4, 2011 1:31 PM

Changed this wod because I wanted to do it at the beach.

100 burpees
100 12kg kb swings
100 sit ups
100 double unders
100 squats
29:46

(Threw the burpees in to complete my burpees for day 98 of the 100 day challenge.)

Comment #92 - Posted by: Sarah (f/22/123/5'4") at June 4, 2011 1:31 PM

Did CF Progressive WOD...dunno what time for main site wod, i think around 40min, just got back still getting acclimated to the elevation and time change...excuses, excuses.
cs

Comment #93 - Posted by: jtoops m/27/208 at June 4, 2011 1:35 PM

intense WOD. I almost lost my preworkout shake!! Nice.

Comment #94 - Posted by: jeff at June 4, 2011 1:37 PM

F/26/5'5"/120

100 Red-band assisted pull-ups
100 35lb KBS
200 single-unders
45 OHS (65 lb)

Couldn't complete the workout because one of my 10 lb plates broke in half.

44:40

Comment #95 - Posted by: Amy G. at June 4, 2011 1:51 PM

M/40/83 kg

28:46

100 Pull ups
100 kb swings with 20 kg
100 40 kg OH squat
100 2unders

When I got tierd I just change in to another workout (from pull ups to KB swing and so on). Did from 10 -20 each time exsept the 2unders.

Was that cheating?????

Comment #96 - Posted by: Sigurbjorn at June 4, 2011 1:51 PM

As rx'd: 32.55

Pull-ups, swings and dubs--all under 15 minutes, then I bucked the OHS!

"Battle not with monsters, lest ye become a monster, and if you gaze into the abyss, the abyss gazes also into you." ~Friedrich Nietzsche

Comment #97 - Posted by: Espinosa m/26/5'11"/165 at June 4, 2011 2:05 PM

as rx'd:
21:10

Comment #98 - Posted by: Aaron (M 5'9" 185) at June 4, 2011 2:05 PM

M/33/6'3"/200

Rx'd: 24.33

Comment #99 - Posted by: Ben S at June 4, 2011 2:23 PM

M/41/5'8"/155

2 Rds of:
50 Pullups
50 KB swings 45lb
50 Double Under
50 OHS 65lb

17:00 minus 35 OHS (ran out of time)

Comment #100 - Posted by: Jon at June 4, 2011 2:23 PM

M/175/5'9"/43
As Rx 37:55. Hands shredded, will be a few days to heal before pull ups again. Great WOD but not again for some months.

Comment #101 - Posted by: Dave B at June 4, 2011 2:28 PM

M/24/164

Subs: 80 pull-ups, 35lb kbs, 65lb OHS

33:48

Comment #102 - Posted by: Yessuh at June 4, 2011 2:49 PM

Wanted to lift heavy before heading out to Toronto. Will still try to visit CF Toronto. Did the regional wod #3 MD

21-15-9
Deadlift, #240
Box Jump, 30"
10:25 (back started to round a bit at the end)

Comment #103 - Posted by: JF Lauzon M/24/5'10"/160 at June 4, 2011 2:59 PM

34:30: subbed 200 single for double unders due to injury, 40 ohsq as prescribed, 60 @75 lbs.

Comment #104 - Posted by: ggf at June 4, 2011 3:11 PM

100 pull ups
100 dumbell swings 55lb
100 box jumps 14"
100 OHS, 50 @ 95lb, 50 @ 75lb

37:43

Finished pullups at 9:56(PR), done with dumbell swings & box jumps at 20 min. Took me until 31 min to get the first 50 OHS, then I had to scale down to 75lbs. Awful WOD.

Comment #105 - Posted by: Sheldon N (M/34/6'/185) at June 4, 2011 3:37 PM

48:46

52.5 lb. kettlebells
23 overhead squats @ 95 lbs.
27 overhead squats @ 65 lbs.
Cashed out after 50 reps on overhead squats

First ime ever completing 100 pullups with no assistance!

Comment #106 - Posted by: Brett C. m/29/6'0"/170lbs. at June 4, 2011 3:43 PM

50% roughly

50 pullups, 50 45lb db swings, 50 DU (with a single in between each) 100 air squats

12:13

Comment #107 - Posted by: mas 54/M/155 at June 4, 2011 4:06 PM

M/65/184-After nearly 3 hours of karate, in 98 deg F temps-For time (scaled):
30 Pull-ups
30 Dumbbell swings, 35 lbs
30 Double-unders
30 pound Overhead squat, 100 reps
19:30-Whipped!

Comment #108 - Posted by: peejay2 at June 4, 2011 4:25 PM

I picked the wrong day to start crossfit.....ouch!

Comment #109 - Posted by: MTS at June 4, 2011 4:30 PM

m/17yo/165lb

injured knee so couldn't do DU's or OHS...

18:21-
50 pull-ups
100 kettlebell swings (30lbs)
100 abmat situps
50 overhead press (45lbs)

Comment #110 - Posted by: nate at June 4, 2011 4:37 PM

Ben Smith just did a 15:50 in this WOD at the Mid-Lant Regionals! Epic!

Comment #111 - Posted by: jb at June 4, 2011 4:51 PM

@Comment #80 - Posted by: Sean at June 4, 2011 12:12 PM

Sean,
Based on your reference to patients, I'm assuming you're a doctor or physical therapist of some sort. Any chance you'd be willing to PM me for a couple quick questions via email? Military crossfitter here who's battled the negatives of very low arches my whole life...I've semi-embraced the minimalist shoe thing, but cautiously and with mixed results. I'd love to pick your brain for a few minutes if you can spare the time. If not, I understand completely.
Email: Nicholas.Horn@us.army.mil

Thanks in advance.

Comment #112 - Posted by: NWH at June 4, 2011 5:37 PM

Wow, thatsalotta reps.

w/u - static n-s, bar dislocates, cfwu x 1, 5 pushups feet on bench, 5 KBS 55#, 5 cal C2 row, 10 OHS 45#

w/o

37:30

100 pullups - Tabata
100 KBS 55#
100 cal C2 row (sub for DU; right leg can't handle any-unders until rehabbed)
50 1/2 ROM 20# OHS -- right leg hot -- then 50 1/2 ROM air squat

Comment #113 - Posted by: Matt H - 49m - 5'11" - 183 bwt at June 4, 2011 6:14 PM

Scaled to 50 reps, then as rx'd, no warmup, not timed.
Spent all day bldg/mtg new pullup bar, good way to christen it.

Comment #114 - Posted by: ajax at June 4, 2011 6:18 PM

as rx'd, but no chalk :(

26:25

Comment #115 - Posted by: Troy at June 4, 2011 6:35 PM

For time:
75 Pull-ups
75 Kettlebell swings, 16kg
75 Double-unders
65 pound Overhead squat, 75 reps

38:23

Comment #116 - Posted by: Sinal M/32/5'9"/221 at June 4, 2011 6:45 PM

Weight assisted pullups (60 pounds)
KB swings as rx'ed
200 single unders (will do box jumps instead next time
50 75 pound overhead squats
40:17

Holy Cow Batman! This WOD killed me! At 50 OHS my body literally made me quit. Ran pout of steam, ran out of energy and flat couldn't keep the bar up. LOVED IT!

Comment #117 - Posted by: Jason S. at June 4, 2011 7:50 PM

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Kb swing 16kg x 5-5 24kg x 3-3
Single under / double under practice
Overhead squat 45lbs x 5-5 65lbs x 5-5 95lbs x 3-3

As rx’d: 37:24
Foam roll after

Comment #118 - Posted by: Sesoku at June 4, 2011 8:21 PM

nicole
5 rounds
500m row: 2:00, 2:10, 2:14, 2:20, 2:20
dead hang pull-ups: 10,8,8,8,7

Comment #119 - Posted by: LuisF M/38/1.64/73 at June 4, 2011 8:31 PM

-24:01 as rx'd

Comment #120 - Posted by: Randy B. at June 4, 2011 8:47 PM

27:04

Comment #121 - Posted by: Ross Hanson at June 4, 2011 8:55 PM

m/30/6'/191lbs

With splits
37.5lb barbell swings x100
double unders every third jump x100 plus many fails
pull ups progressing to jumping last 30 x 100
75lb ohs with last 30 being 95lbs x 100

at a longer then expected 55mins but I loved every min of it!

Comment #122 - Posted by: brianthenurse at June 4, 2011 9:15 PM

CFWU(1 set only of dips, pull-ups,OHS)

Subbed 55# Dumbell for KB

Remainder as Rx'd 35'16"

Comment #123 - Posted by: Tim 34/5'10/165 at June 4, 2011 9:42 PM

Sub- 65lb OHS

33:08
I got massacred on the OHS, even at the 65lbs. The KBs did not go that well either, which was surprising.

Comment #124 - Posted by: Magnus 25/5'8"/155-160 at June 4, 2011 9:46 PM

Sub for tuck jumps and 75lbs on OHS for 80 reps after 20 reps at 95

18:18

Wrists and shoulders are sore from this one.

Comment #125 - Posted by: Sam at June 4, 2011 10:25 PM

100 pullups
100 dumbbell swings @ 52.5
100 double unders

29:14

50 air squats after i recovered for a bit

Comment #126 - Posted by: andrewD at June 4, 2011 11:05 PM

28.01 rxd

Comment #127 - Posted by: Matt Swift at June 5, 2011 4:13 AM

m/37/6'/172lbs
29.04 rxd
Hectic...

Comment #128 - Posted by: Dylan at June 5, 2011 6:22 AM

2011-06-05: 31:15. Sub 45#kb, 200 singles. Hard. OHS took 14:36.

Comment #129 - Posted by: gs at June 5, 2011 6:51 AM

36:23 As Rx'd... Sort of
50# DB swing
45 DU until I wanted to choke the management at LFF (Globogym) for thinking playground jump ropes are worth a crap in a gym.
Finished with 55 Tuck Jumps and on to the OHS.

Comment #130 - Posted by: SeanW m/33/220 at June 5, 2011 7:00 AM

29:58
50 Pullups
50 KB Swings, 16kg
200 jump rope
50 pvc overhead squat

Had to downgrade like crazy but brand new to Crossfit so I figure that's allowed. Also, brutal.....

Comment #131 - Posted by: DanM. M/29/6'/248 at June 5, 2011 7:42 AM

43/m/176cm/73kg

100 Pull-ups (4:40)
100 Kettlebell swings, 24kg (11:55)
100 Double-unders (15:30)
65 pound (30kg) Overhead squat, 100 reps

25:00

9:30 for downscaled OHS shows what I have to work on.

Comment #132 - Posted by: Memuc at June 5, 2011 7:48 AM

Rx'd 22:34

Comment #133 - Posted by: amped 36/M/195/6' at June 5, 2011 7:55 AM

m/43/72/182
Modified CFWUx3
33:46

Comment #134 - Posted by: Derek at June 5, 2011 8:05 AM

Scaled w/
75x pull-ups
50x KB swings, 1.5 pood
75x 1:1: single:double-unders
75x 65# OHS
26:46

Comment #135 - Posted by: chavez at June 5, 2011 8:13 AM

M/33/5'9"/155

Did this yesterday.

Did Brand X Pack scaling:

75 pull ups
50 kb swings (52.5lbs dumbell)
75 double unders
50 95lbs overhead squat

25:07

Comment #136 - Posted by: Antun Karlovac at June 5, 2011 8:32 AM

100 Pull-ups
100 Kettlebell swings, 35 lbs.
100 unanchored situps
65 pound Overhead squat, 100 reps

54:56

Comment #137 - Posted by: thinlizzie at June 5, 2011 8:42 AM

BEAST. Rx 28:50. I almost cried on the OHS. 100 DU's was a little challenging sandwiched in there too. We are forging elite fitness with these WODs aren't we bro's and sis's?

Comment #138 - Posted by: Todd Royse at June 5, 2011 10:51 AM

For time:
50 Pull-ups
50 Kettlebell swings, 24kg
3 minutes speed bag 3 minutes heavy bag
75# squat, 50 reps
29:40
M/53/6’/210

Comment #139 - Posted by: Pete In Sun City at June 5, 2011 11:19 AM

31:32 as rx'd

Comment #140 - Posted by: marky mark at June 5, 2011 4:10 PM

33:32

Comment #141 - Posted by: egan m/22/69/160 at June 5, 2011 5:55 PM

M/23/70"/195#

100 PU's
100 Swings at 24 KG
100 DU's
20 OHS @ 45#
60 OHS @ 75#
20 OHS @ 95#

approx. 65 min

Comment #142 - Posted by: Bill Gibson at June 5, 2011 8:29 PM

as rx'd
37:30

Comment #143 - Posted by: md at June 6, 2011 4:15 AM

06/05/2011

Sub'd:

Ring pulls
55lb dbl
Spalding hvy rope
65 OHS

37:38

Comment #144 - Posted by: TommyKrackCorn at June 6, 2011 7:19 AM

35/M/6'00/191

19:26

50 Pull-ups
50 KB Swings (53#)
100 Double-Unders
50 OHS 65#

Comment #145 - Posted by: Dan D. at June 6, 2011 9:54 AM

3 mile run...
21:18
Then
20 PullUps
30 95# Thrusters
40 40# Kettles
Good workout.

Comment #146 - Posted by: dyagg at June 6, 2011 11:37 AM

C-
19:04

Comment #147 - Posted by: Jeff & Charity @ CF Snohomish at June 6, 2011 12:04 PM

Rx'd in 30:03

Comment #148 - Posted by: bill/52/206/6' at June 6, 2011 1:12 PM

36:26

Comment #149 - Posted by: mlt at June 6, 2011 3:32 PM

m/40/76/210

100 PUs
100 1.5pd KBS
50 DU/300 SU
100 OHS 75#

37:15

Comment #150 - Posted by: Chas at June 6, 2011 3:32 PM

46:45 made it 50 reps into the OHS, then scaled down to 65# for the final 50.

Comment #151 - Posted by: GU997 M/42/190/5'10" at June 6, 2011 7:03 PM

As Rx'd: 53:14

Comment #152 - Posted by: Dennis M/28/6'0/190 at June 7, 2011 2:36 AM

Only did 40 ohs. 25:21

Comment #153 - Posted by: b mo at June 7, 2011 7:35 AM

100 PUs
100 50# DBS
100 Tuck Jumps
60 OHS 65#
40 OHS 45#

35:05

Comment #154 - Posted by: Rusty M/30/180/5'11" at June 7, 2011 7:38 AM

M/ 37/ 133 lbs/ 5'-6"
As Rx: 26:38
I was doing pretty well, about 14 minutes going into the OHS, but that KILLED my time. I did them as 10 rep sets. I used the bar off the ground as that's how it would be in the competition. I was only surprised at how the legs were a bit fried after the KB swings (I use 55 pound dumbells as we don't have KBs in my gym)
I did the pullups in about 4:40 then another about 6:00 minutes for the KB swings then about 2:30 for the D.U.s and then I got killed on the OHS. I am fine doing 95 lb OHS, but 100 at the end was a GREAT test. I think that's a good way to test yourself after you're tired.

Comment #155 - Posted by: Anton at June 7, 2011 11:15 AM

46:08

100 pu
100 kettlebell swing, as rx'd weight
200 single unders
10x 95# OHS, 90x 65# OHS

hard to do double unders when everyone is looking at you screw up every single one...

Comment #156 - Posted by: Brian S m/23/5'11"/175 at June 7, 2011 11:49 AM

CFWU x3

32:00
tuck jumps for du
50# db for kb swings
65# ohs

Comment #157 - Posted by: Matthew m/31/6'2"/175 at June 7, 2011 12:04 PM

For time:
75 Beg Pull-ups
50 Kettlebell swings, 40 pound dumbbell
75 tuck jumps
65 pound Overhead squat, 50 reps

15:34

Comment #158 - Posted by: Rggr at June 7, 2011 12:45 PM

As RX'd 38:06

Comment #159 - Posted by: corey at June 7, 2011 12:47 PM

m/178cm/87kg/35y
25:50
did only 10 swings (broken db)

Comment #160 - Posted by: gepeto at June 7, 2011 2:18 PM

For time:
100 Pull-ups
100 Kettlebell swings, 50lb
200 Single-unders
45 pound Overhead squat, 100 reps

35.52

I can't do DU's, so I did double the amount of single unders. I also could not do 100 reps, OHS, so scaled to 45lb bar only
M/45/185/5'9"

Comment #161 - Posted by: Dan Wilcox at June 7, 2011 2:51 PM

38:34 as RX'ed

Comment #162 - Posted by: Chad at June 7, 2011 4:52 PM

M/30/160/5'7"
39:40min as Rx'd
Very humbling
Thank you CrossFit

Comment #163 - Posted by: Ryan F at June 7, 2011 7:39 PM

31:09 with 75lb OHS

Comment #164 - Posted by: Chad Bakken at June 7, 2011 9:17 PM

M/39/190/5-10

For time:
100 Pull-ups: 4.46 at 72% HR
100 Kettlebell swings, 24kg: 7.57 at 74%
100 Double-unders: 3.55 at 76%
95 pound Overhead squat, 100 reps: 11.17 at 71%

Overall = 27.56 at 73%, cal = 530.

Fine with PU- 30-20-15-10-10-10-8-7.
KB= yuck 20, then 10-12, the rest of the way.
DU- 3-20-2-25-20-15-15
OHS, wheels came off, sore back more than strength issue, breaks became longer and longer
mostly 15-15-10s rest of the way..
I thought I would do better but the KB really took it out of me.

Oh well, try better next time.

Comment #165 - Posted by: Matt A at June 8, 2011 12:48 AM

M/36/235

56:30
Pullups with band
53# KB
DU
65# OHS

Comment #166 - Posted by: Matt at June 8, 2011 6:47 AM

32 yom, 190 lbs


37:00


subbed 55 lb db swings, tuck jumps for du's
ohs took forever

Comment #167 - Posted by: Jeff Weltmer at June 8, 2011 9:27 AM

30kg OHS

49:00

Comment #168 - Posted by: Jack - Hitchin at June 8, 2011 10:06 AM

65# OHS.
Only finished 50 and had to get back from lunch.

Total time to that point was 37:55.

m/36/230

Comment #169 - Posted by: Toby D at June 8, 2011 10:48 AM

36 yom 201 lbs.

42:50 with doing only ten reps of the overhead squats at 75lbs.

Comment #170 - Posted by: Kgw at June 8, 2011 10:57 AM

f/34/142/5'1"

19:12

scaled:

50 pullups w purple band
100 k bells 25lbs
100 jump ropes
50 overhead squat (20 @ 45lb, 30 @ 25lbs)

could have and should have used 35lb for kbells... mad at myself after!
overhead squats are still a work in progress for me. very difficult for me to do w any significant amount of weight.

Comment #171 - Posted by: sharlene raines at June 8, 2011 11:40 AM

Scaled to 45# OHS. Rest as Rx'd.
46:03


Mrs. Miyagi
Scaled to 35# KB swings and 65# OHS. Rest as Rx'd.
37:35

Comment #172 - Posted by: Miyagi m/31/163.8# at June 8, 2011 4:46 PM

M/34/145lbs/5'5"

As rx'd
32:52

Comment #173 - Posted by: Brandon Burritt at June 8, 2011 5:14 PM

50 reps each. 50lb db. 45lb ohs
18:12

Comment #174 - Posted by: ecp2 at June 8, 2011 6:24 PM

As rx'd....till the OHS. 1-10@75, 11-30@65, 31-60@45, 61-100w/dowel. 35:47.

Comment #175 - Posted by: Xman at June 8, 2011 9:56 PM

100 pull ups
100 kb swings with 7.5 kg
100 double unders
100 45 lb ohs

thought i was fit until i started doing these workouts.

Comment #176 - Posted by: ssgt/26/6'/185 at June 9, 2011 5:51 AM

m37/163/5'8

65 lbs for OHS, 35:14

Comment #177 - Posted by: chuckd at June 9, 2011 7:54 AM

Rx'd
31:39

KB and OHS were the most hard to complete.

Comment #178 - Posted by: Ronen Gottlib, 38/m/5'10"/167 at June 10, 2011 3:53 AM

39:42

hardest wod i've ever done, hands down, period.

Comment #179 - Posted by: Raph at June 10, 2011 6:57 AM

35:06
partitioned 50's and all well broken but completed. tough wod. loved it.
db swing 24k
o/h sq 40k

Comment #180 - Posted by: zenoperegrinus at June 10, 2011 9:40 AM

6/9...31:26...161/184
Scaled p/u's to 50 & used 55# d/b swings. Rest as rx'd.

Comment #181 - Posted by: Mike Scott M/44/5'10"/212 at June 10, 2011 10:01 AM

as rx'd with 52# dumbbell

25:18

broken mixed sets with everything. easily one of the top 5 hardest workout.

Comment #182 - Posted by: Bells 38/195 at June 10, 2011 10:45 AM

100 pullups
100 35lb dumbell swings
100 double unders
100 OHS, 80lbs x 61, 75lbs x 39

30:06

100 pullups in under 8mins. unreal! 6 mos ago I couldn't finish 25 pullups at all! Thanks Crossfit!

M/45/6'4"/183

Comment #183 - Posted by: knodes at June 10, 2011 3:22 PM

m/37/5'9/180
CFWU-3 12 pushups instead of PU 2nd. Superman. Burgener. K to E.
29:15
Pretty tough. DU terrible. Lost touch/rhythm again.
Split times at completion of exercise so include break/transition.
PU: 5:10 30 then a lot of 6's. Tried to focus on good drop & tight lumbar to get bottom of legs back.
KB: 7:16 Grip real tough. Worked on hips back, chest up. Breaks too long in between sets. Mostly 11-14's
DU: 5:49 Terrible. Couldn't swing rope initially because forearms were so fried. Need to slow cadence in my head & keep rope closer to torso.
OHS: 10:59 Not to bad. Tried to focus on tight back at bottom & out of hole. Breaks too long here too.

Comment #184 - Posted by: jrm at June 10, 2011 5:17 PM

M/44/5'9"/160

Wow, that was f'd up. Used 39lbs for KB swing and 75 for OHS. Hurt neck/shoulder after 90, yes 90, OHS.

DNF 39:06

Comment #185 - Posted by: shan at June 10, 2011 8:26 PM

feeling very average (with a cold coming on) so scaled down to 50s. 18k db swing and 40k OHS.

Time:19:13mins

On the plus side, this is the first time is the first time i have done double unders (usually sub with tuck jumps)

Comment #186 - Posted by: BarryT at June 11, 2011 6:32 AM

WOD #106 - Done on 6/10. Scaled pullups by using a Cybex Assisted Chin-up/Dip machine on setting 15, KB's and DU's as Rx, and since I had to be at my nephew's baseball game and the pullups took forever, had to scale the OHS to just banging out 100 air squats.

Greg A.'s warmup (no pullups or dips, DB range of motion instead)
WOD Time - 46:17

M/42/5'11"/256

Comment #187 - Posted by: Pat Overton at June 11, 2011 8:10 AM

100 box jump pullups
100 kettlebell swings, 16kg
100 regular jumprope jumps
100 45lsb overhead squats

38:47 min

Thanks Crossfit!!!! I love this community.

Comment #188 - Posted by: Mary at June 11, 2011 9:27 AM

M/26/160 gregawu

As rx'd 32:54

Comment #189 - Posted by: Y. Zhou at June 11, 2011 6:49 PM

did the sealfit card workout agin

still on vacation

hearts= burpees
diamonds= knees 2 elbows
spades = hand release pushups
clubs= tuck jumps

untimed

Comment #190 - Posted by: al deezy m/34/150 at June 12, 2011 6:32 PM

scaled
75 pullups
50 db swings 40#
75 du's
50 ohs 75#

28:53

Comment #191 - Posted by: illis m/30/170/5'10 at June 12, 2011 7:10 PM

m/43, 72/218

RX- 35:10

Comment #192 - Posted by: will h. at June 13, 2011 3:19 AM

49.59. 75# ohs. Otherwise rxd.

Comment #193 - Posted by: JonNYC - xfit since 6/08 at June 13, 2011 11:24 AM

CFWU x 3; ring dips and walking lunges

50 pullups
100 Kettlebell swings, 35#
100 Double-unders
100 Overhead squat, 75 pound

45:34

Comment #194 - Posted by: F15E_WSO/M/49/180 at June 13, 2011 1:25 PM

took 10 days off

cut in half; front squat for ohs

13:28

Comment #195 - Posted by: MikeyPaul - M/29/5'8"/170 at June 14, 2011 4:38 AM

m/39/192

as rx'd 39:45

Comment #196 - Posted by: Patrick at June 14, 2011 11:56 AM

Scaled overhead
10...65
20...75
30...85
40-100...95
Time: 38:52

Comment #197 - Posted by: Pacers at June 14, 2011 3:00 PM

21:39 Rx'd

Comment #198 - Posted by: Paris.Little at June 14, 2011 4:48 PM

25:36

Comment #199 - Posted by: Kevin - M/190/6'/39 at June 15, 2011 12:51 PM

M.36.172

Sub 10lb bar for OHS working on technique
Otherwise as rx'd

27:25

Comment #200 - Posted by: LMD_Mike at June 19, 2011 2:11 PM

m/27/205/5'10"
CF day 45

1/2 the pullups aided on machine, other 1/2 kip'g
Swing as rxd
Sub 100 single unders + 100 high toe jumps for double unders
OH squat x 50 (was losing strength and form...and safety was beginning to concern me...only had iron plates and no drop pads)

45:26

Comment #201 - Posted by: Sam J at June 20, 2011 9:13 AM

50/m/190

Had to sub FS (95#) for OHS as scaled to #65 was just not going to happen once I got there. All else as rx'd. 36:14

Comment #202 - Posted by: denob at June 24, 2011 9:30 AM

6-4-11

200 jr

34:23

Comment #203 - Posted by: bookworm at July 3, 2011 3:40 AM

As rx'd, 24:55.

For me, this was by far the hardest of the regional workouts, and one of the hardest CrossFit WODs I've ever done. By the end, it seemed like every part of me was shredded.

Started pullups with the first 30, then sets of 10, sets of 5 near the end. Got through these in 5 minutes. 30 second breather, then on to KB swings.
I did the swings in sets of 20; lungs were burning by this time, but grip was also a limiting factor. Almost dropped the bell on rep 95. Finished these at 12 minutes. A little behind my intended pace, but no callous tears, so I considered myself fortunate there.
My grip was so trashed, I could barely swing the rope, so I had more trouble than normal with double-unders. I did these in 4 sets with some gasping in between - finished at about 16:30.
Now the cap for this workout at Regionals was 25 minutes - and that was my goal - so I had hoped to save myself a good 10 minutes for the OHS. Cause frankly 100 at 95# sounds like a s***-ton of reps. Instead, I had 8:30 left. I did the OHS 20-15-11-12-12-10-10-6-4.
Of note on these: on rep 46, I felt I had more in my legs, but my shoulders couldn't support the weight, so instead of dropping, I thought I'd just rack the bar behind my head and rest a bit. Well I was sweaty and tired, and so the bar slipped down my back and nearly tore my arms off.
At rep 80, I was fatiguing, but I was close to finishing, and only at 23 something - so I had a shot at finishing under 25. I got through 10 reps (to 90), and again tried racking the weight (more carefully this time). That worked, and after resting, I was able to pound out 6 more reps before dropping. So now I'm at 96, with about 20 seconds to go. Only problem was I was pretty lightheaded. I sucked in two big breaths, and just hoped I could keep the weight overhead for 4 more reps. Let me tell you, they were 4 ugly-as-sin reps. I finished just under 25 minutes, and crumpled to the ground for a good 5-10 minutes more.
Brutal, brutal WOD.

Comment #204 - Posted by: Mel/38m/5'10"/180 at July 8, 2011 12:45 PM

24:55, as rx'd, brutal

Comment #205 - Posted by: Mel/38m/5'10"/180 at July 8, 2011 12:47 PM

36.24 rx'd

Comment #206 - Posted by: Faleep at July 11, 2011 6:36 AM

M/32/5'8"/170lb

As rxd 28:22

57 158 174
600 cal

Comment #207 - Posted by: Adam Hamm at July 18, 2011 7:09 AM

CFWUx1
39:08
OHS took longer than other 3 combined :(.

Comment #208 - Posted by: Doug at September 23, 2011 10:47 AM

100 jumping pull ups
100 17 kg db swing
100 DU
100 overheadS. 20 kg

24 40 min

Comment #209 - Posted by: Silva at November 15, 2011 12:53 PM
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