June 5, 2011

Sunday 110605

2011 CrossFit Games Regional Workout 6

For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint

Post time to comments.

2011CFGREuropeAnnieT_th.jpg

Enlarge image

Annie Thorisdottir, 16:00 on Workout 4 of the European Regionals.


"Sherwood Chronicles: Community Member Jon Barba", CrossFit Journal preview video [wmv] [mov]


The Regional Update 2.1 - video [wmv] [mov]


"All CrossFit Affiliates Are Welcome" at Reebok CrossFit - video [wmv] [mov]


"Your Brand, Their Identity: Ka-Ching!" by Michael Sippey, SAY Media.

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

what is the name of the reeboks she is wearing?

Comment #1 - Posted by: johnathon in seattle at June 4, 2011 6:16 PM

Just to clarify: does the dumbbell ground to overhead equate to a snatch or power snatch?
Thanks in advance.

Comment #2 - Posted by: john hendu at June 4, 2011 7:41 PM

Anyone have a suggestion for how many SDHP's would sub a 20 cal row?

Comment #3 - Posted by: John C at June 4, 2011 8:05 PM

Can I sub dumbbell rows for the row? I have no idea how I'm going to row. Also, is there an example for the dumbbell ground to overhead? I didn't see one in the exercises on crossfit.com.

Comment #4 - Posted by: Joe in KC at June 4, 2011 10:12 PM

I think that when it says ground to overhead you just use whatever means that you want/ can. So power snatch, or clean and jerk, or clean to push press, or even deadlift to hammer curl to overhead press. I don't recommend the last one though...

Comment #5 - Posted by: david r at June 4, 2011 10:27 PM

#4 Ground to overhead means you can do whatever you like, touch the db to the ground and lock it out overhead.

Comment #6 - Posted by: micke at June 4, 2011 11:56 PM

1 DB or 1 in each hand?

Comment #7 - Posted by: Eamon at June 5, 2011 12:08 AM

as RX'd: 15:55.

Burpees aren't too bad, but once you start the lunges.....well...that's a different story!

Comment #8 - Posted by: Tisko at June 5, 2011 1:32 AM

For time:
25 x 20kg SDHP
30 Burpees
40 x 20kg Ground-to-overhead
50 Toes to bar
100 foot Walking lunge with 20kg db overhead
150 foot Sprint

14 min 24

Comment #9 - Posted by: Mitchell at June 5, 2011 1:56 AM

Wearing new Reebok weightlifting shoes and next to her stands a pair of taped over Inov 8 shoes. Hmm, what can this mean...

Comment #10 - Posted by: Torsken at June 5, 2011 1:57 AM

I was at that regional yesterday and Annie just blew the competition away.
I was shocked just how much better she was than everyone else.
Great girl aswell. I was chatting with her. I also had a good chat with Sevan and the great Mikko Salo.
I can tell you that all the above were super humble and super cool.
One thing that fascinated me about Mikko was his demeanour. He was very understated yet seemed really graceful and at ease in the way he carries himself. You could see that he was something special even from a distance. Same goes for Annie and Sevan is such a great guy.
I absolutely loved it and will go back today for day 3 .

Comment #11 - Posted by: AnjC at June 5, 2011 2:09 AM

P.S.

Inov8's were everywhere.

Comment #12 - Posted by: AnjC at June 5, 2011 2:09 AM

rxd

17:11

ran the sprint on a treadmill which took very long to start up.

Comment #13 - Posted by: Johannes Bjorkstrand at June 5, 2011 3:40 AM

how many reps in rowing i have to do for 20 calories?

Comment #14 - Posted by: Roman at June 5, 2011 3:41 AM

rx 17:52
Completed the other day after 300# PR on 1 rep max deadlift.

Comment #15 - Posted by: JuliAnn (F/42/5'6/148) at June 5, 2011 3:44 AM

M/30/71/195
as rx'd 17:40, 2nd WOD back after layoff. yesterday was rough for me.

Comment #16 - Posted by: adam at June 5, 2011 3:47 AM

m/45/182

13:14

Comment #17 - Posted by: cosmo at June 5, 2011 4:42 AM

23:30, toes to bar slowed me down the most... my grip is so weak

Comment #18 - Posted by: Filip at June 5, 2011 4:51 AM

Just click on the "2011 crossfit regional workout 6" and it shows a demo of the workout. Slightly scaled. 13:00 44/M/165

Comment #19 - Posted by: greg white at June 5, 2011 5:28 AM

For those who had doubts about the top results in the 600 range on Open Sectionals WOD 11.2. See

http://games.crossfit.com/features/how-reliable-are-scores-leaderboard

Note that Annie T's 16:00 on Regional WOD 4 was almost prefectly predicted by her 585 on Sectionals WOD 11.2. The gap between her performance and those of other top women then is almost the same as it is now.

Comment #20 - Posted by: Hari at June 5, 2011 7:02 AM

Looks like Annie must have switched her shoes out before doing the OHS. Her shoe laces are untied, and there it no chance of doing DU with unlaced shoes.

Comment #21 - Posted by: Moe at June 5, 2011 7:07 AM

12:10 rx'd.

did this one about a week ago. toes to bar were tough. if doing it again i would definitely tap the dumbells between the feet sumo style on the ground to overhead.

Comment #22 - Posted by: ken c at June 5, 2011 7:10 AM

18:32rx'd

Comment #23 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at June 5, 2011 7:28 AM

RX'ed except did 61 burpees (day 61 of 100DBC) - 38:20. Brutal.

Comment #24 - Posted by: Alan H. in Kabul at June 5, 2011 7:34 AM

Like Ramon, I am wondering how many rows or SDLHP equal 20 calories?

Comment #25 - Posted by: Mary at June 5, 2011 8:00 AM

10:16, had to sub 95lb SDLHPs for rows and knees to elbows for toes to bar due to space.

Comment #26 - Posted by: Aaron at June 5, 2011 8:06 AM

30/M/134

Subbed 25 sdhp for the rowing, used a 45 lb bar for the ground to overhead.

17:00

Comment #27 - Posted by: Eric E at June 5, 2011 8:21 AM

M/49/60/205

As Rx'ed 22:20. A little slippery outside for the lunges, due to the rain.

Comment #28 - Posted by: Mike C. at June 5, 2011 8:23 AM

Mike C. - Send some of that rain to AZ, we could use some help to knock down these wildfires.

Comment #29 - Posted by: red5503/m/46 at June 5, 2011 8:37 AM

26:17

Only finished 40 toes to bar

Comment #30 - Posted by: Brett C. m/29/6'0"/170lbs. at June 5, 2011 8:45 AM

Sunday musings...

1) Denver. Hail and farewell to the city of Denver, home to "The Heir" for 4 years. Lotta growing up happened here.

2) Crossfit community. A very big thank you to Neil and Crossfit Park Hill for the hospitality on Friday. Park Hill hosted The Heir, Lil'bingo and me for a family WOD. We have a very special thing here in our Crossfit family.

A special thanks to Neil for instilling a love of Crossfit, fitness, and health in The Heir. He is now much more prepared to head off to write the next chapter.

3) Graduation. Man, I could write all day about the fact that Mrs. Bingo and I are now the parents of a college graduate. How about just one little nugget: it went sooooo fast! So very fast. Wasn't it just yesterday that we said goodbye to preschool? I'm sure grade school graduation was just this past year. So fast.

And that's the point, I guess. I hear all the time, especially from young people, how they long for the next step. The next chapter. It comes all too quickly, my friends, no matter what it is you are in such a hurry to get to. I can't believe how fast these years went.

You'll get there, wherever there happens to be. Relax. Breathe. Take your time. Take the time to fully engage in the moment. Now's gonna be gone before you know it. Enjoy every little bit about whatever graduation you might be part of today without longing for or anticipating the next graduation. Be it pre-school, grade school, Jr. High, High School or college, the best graduation is the one you are part of today.

It happens so very fast.

I'll see you next week...

Comment #31 - Posted by: bingo at June 5, 2011 8:52 AM

17:55

35 lbs DB's and 35lbs plate for WL

Includes approx 35 seconds to get from C2 to the rest of my setup

DB GTO's were the slowest for me

Comment #32 - Posted by: Bill M. m/46/5'3"/133 at June 5, 2011 9:08 AM

I am developing a HUGE crush on Iceland Annie. I spent a good chunk of the day yesterday just watching videos of her on YouTube. She just radiates grace and humility, not to mention the sheer drive she has to win and succeed at anything it seems she puts her mind to.

You've got the Games in the bag, Annie! I'm rootin' for you to take the Gold.

ICELAND ANNIE LEADS THE WAY!!!

Comment #33 - Posted by: James at June 5, 2011 9:25 AM

did 40 inverted rows and used 35lbs dumbbells

m/30/185

15:21

Comment #34 - Posted by: Craig at June 5, 2011 9:33 AM

CFWU x 3

#30DBs
36 steps on the lunges to approx 100'


22:11

Comment #35 - Posted by: F15E_WSO_M/48/6'/175 at June 5, 2011 10:01 AM

30 burpees
45lb db x 40 reps
150 rows on rower(digital readout didn't work)
30 toes to bar(used doorway bar and couldn't hang -this made it tough so scaled to 30)
45lb overhead walking lunges for 100 ft
subd 100 jump ropes for sprint

time-23:23
m/41/5-10/195

Comment #36 - Posted by: brian hirt at June 5, 2011 10:10 AM

16:08
20 sdhp, 45lb grip plate (elevated stance)
37.5lb db, only dbs I had

Comment #37 - Posted by: aermio m/32/5'7"/155 at June 5, 2011 10:43 AM

hey crossfit community- I read the comments you post for the wods daily. you are all an inspiration to me! keep up the hard work. glad to have encountered crossfit, it's training and methodology really work and make sense.

sdhp 50# x 25 (no rowers at gym)
30 burpees
40 gto 35# db
50 t2b
100 ft walking lunge 25# plate
150 ft sprint

the gto with db really slowed me down

time: 20:58
F/42/5'2"/134

Comment #38 - Posted by: karyn s at June 5, 2011 10:58 AM

Been off for a couple of days. Started over by making up Wednesday's power clean WOD. Results posted there.

Comment #39 - Posted by: Kevin C. (M/52/5'11"/172) at June 5, 2011 11:07 AM

98* Temp 23:03:00 as Rx'd minus Row. sub'd carrying the 45 plate and DB 1/4mile to PU bars and track instead of row. figured that was 20 Cals. M/35/5'8"/170

Comment #40 - Posted by: Birche at June 5, 2011 11:17 AM

33:30, 20 SDHP, 10 lb DB (more due to can't do snatch yet), 50 T2B/K2E, 25 lb plate and sprint

Comment #41 - Posted by: RussA at June 5, 2011 11:31 AM

Ewwww but my toes to bar were not what I would call Rx'd, but was fun doing plate lunges.

12:08

m/5'8/28/185

Comment #42 - Posted by: Cameron at June 5, 2011 11:34 AM

22:45
M/16/5'8"/155lbs

Comment #43 - Posted by: Spencer at June 5, 2011 11:46 AM

row
30 blurbees
20 lb. db two-arm g2h
(improvised) toe2bar
100 ft. walking lunge w/ 10 lb plate (newbie)
150 ft sprint

15.07

Comment #44 - Posted by: Paul H. at June 5, 2011 11:53 AM

23:11

Subbed row for 30 kg SDHP
One of the collars of my dumbbells was broken so I had to sub for 36.5. Kg power clean and & jerk
Toes to bar were horrible! Yesterday's pullups destroyed my hands
Walking lunges were ok and the sprint sucked after all the work done

Nice workout!!

Comment #45 - Posted by: Fran at June 5, 2011 11:58 AM

18:27 as games rx'd

Ground to overhead probably took about the same amount of time to do than all the other movements combined. Those just hammered me.

Comment #46 - Posted by: Magnus 25/5'8"/155-160 at June 5, 2011 12:19 PM

subbed 35# db's. 18:30

Comment #47 - Posted by: JFA at June 5, 2011 12:39 PM

Bingo thanks for musings, love them every Sunday. can't miss them.

SANTI

Comment #48 - Posted by: SANTI at June 5, 2011 12:39 PM

31:20

Comment #49 - Posted by: ccraft at June 5, 2011 12:41 PM

19:44 as rx'd.

Comment #50 - Posted by: Kyle Bisceglie 44/5'10/180/m at June 5, 2011 1:22 PM

Someone needs to make right the AJ Moore fiasco at the MidAtlantic. Just wow...

Comment #51 - Posted by: Chad at June 5, 2011 1:25 PM

15:12 (in living room with my two kids one and three yrs)
Sub row for 100 standup db rows with 20 db's
Sub toe to bar with 100 leg lifts
Sub 150 sprint with 30 sec in place sprint.
Solid workout. I ran the ironman 70.3 in Orlando two weeks ago and I was still soaked.

Comment #52 - Posted by: Dtrue at June 5, 2011 2:01 PM

my partner completed it @ 18:05 and I took too long on the blurbees and I finished with 22:17... I just started cross fit and I am looking forward to tomorrows workout.

Comment #53 - Posted by: john babsa at June 5, 2011 2:23 PM

Pumped b/c *can* do T2B; couldn't in 1st week after knee surgery. Can't wait to be able to do burpees & lunges (~3 more weeks maybe)

w/u - static neck-shoulder, bar dislocates, cfwu x 2 (10's), 10 cal row, 5x45# two-arm DB G2O, 5 T2B, 40 foot 1/2 ROM lunge w 45# ohead

w/o - knee rehab = no burpees (1:1 burpee:cal row sub), 1/2 ROM lunges, no sprint (125m row sub), so...

Row 50 cal
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking 1/2 ROM lunge (waiters walk with a dip/lunge-thing), 45# plate ohead
125m row

14:23

Hit a T2B 'wall' around 20; huge time loss. Need to add them to daily warmup or cooldown (or both).

Comment #54 - Posted by: Matt H - 49m - 5'11" - 183 bwt at June 5, 2011 2:26 PM

22 minutes. 70lbs barbell clean and and jerk. 35lb plate walking lunges.

Comment #55 - Posted by: hillmang at June 5, 2011 2:32 PM

22 minutes. 70lb barbell clean and jerk. 35lb plate overhead walking lunges.

Comment #56 - Posted by: hillmang at June 5, 2011 2:34 PM

20 SDHP, 45#
30 burpees
40 G2OH, 25# DBs
50 T2B
50 walking lunges, 25# plate overhead
5 shuttle runs (approx 30 ft each)

18:29

Then, 99 burees for day 99 of my 100 day burpee challenge! Whooo almost done!!

Comment #57 - Posted by: Sarah (f/2/123/5'4") at June 5, 2011 2:39 PM

18:01
The grip for the toes to bar slowed me down

Comment #58 - Posted by: David at June 5, 2011 2:49 PM

50 reps 1 pood KB SDHP subbed for row
40lb dumbbells subbed for 45s

14:45

Had fun with this one

Comment #59 - Posted by: Sam at June 5, 2011 2:54 PM

35 DB's or 95# barbell for ground to overhead? (no 45#)

Also, seems 25 SDHP is the consensus for subbing the row....

Thanks.

Kevin

Comment #60 - Posted by: Kevin M/28/185 at June 5, 2011 2:58 PM

46/m/205/6'1 as rx'ed 15:30

Comment #61 - Posted by: Curty at June 5, 2011 3:07 PM

M/24/68"/162

20:17
20 Inverted Row
30 Burpees
40 45lb Grd to OH
50 Toes to bar
100 ft Plate walking lunge
21 DU - Target was 50, but my calves cramped from this + 3 mi. warmup.

Comment #62 - Posted by: Jimbotron at June 5, 2011 3:50 PM

M/27/5'9"/215
15:02 rx'd

Comment #63 - Posted by: Kelly at June 5, 2011 4:03 PM

12:??
40# dbs, else as rx'd

Comment #64 - Posted by: marky mark at June 5, 2011 4:13 PM

26:37 = 20 45lb sdlhp, 30 burpees, 40 35lb kb oh alternating hands, 50 toes near bar, 3x 50' 45lb plate oh lunge, 150' run. 1k run wu 4:44.

Comment #65 - Posted by: kevin o at June 5, 2011 4:50 PM

20 cal row
30 burpees
40 G2OH, 2x35# DBs
50 T2B <-- Slow!
100' walking lunges, 45# kettle bell overhead
3x 50' shuttle runs
29 min

Comment #66 - Posted by: Jim S at June 5, 2011 5:02 PM

17:53 as rx"d

Comment #67 - Posted by: SB at June 5, 2011 5:26 PM

rX'd 17 min flat

Comment #68 - Posted by: Chuey at June 5, 2011 5:33 PM


sdhp for 20 instead of row calories

rest as rxd

23:24

Comment #69 - Posted by: Kevin McClellan 49/195 at June 5, 2011 5:56 PM

40M/5'10"/170#

W/U: skipped.

As Rx: 15:44 (active rest day).

C/D: skipped.

Since this is my active rest cycle, I used a only moderate pace on the erg, walking lunge, and sprint. I also liimted myself to 10 reps per minute on the burpee, ground-to-overhead, and toes-to-bar. Although I had rest time after each set of 10 ground-to-overheads, I'm not sure I would have done them much faster if I was going full out. The rest of the exercises felt pretty easy.

Comment #70 - Posted by: rjf (Since 07-20-07. WOD no. 1063) at June 5, 2011 6:02 PM

@54 - Thought my time was low-suspect for my level of fitness -- yup -- Ugh, going to have to redo this one soon -- should have watched standards vid -- did 45# DB set with *one* DB...another epic fail sez the Kid.

Comment #71 - Posted by: Matt H - 49m - 5'11" - 183 bwt at June 5, 2011 6:20 PM

15:25 with a few subs

Comment #72 - Posted by: Jason S. at June 5, 2011 6:25 PM

Male, 151#, 68", 38 yo

Time 22:24

Comment #73 - Posted by: Karl at June 5, 2011 6:33 PM

Hydraulic rower, 50 strokes (500 m)
Burpees, one-foot jump above reach x 30
95# barbell, ground to overhead x 40

Otherwise, as rx'd: 17.00

Comment #74 - Posted by: Espinosa m/26/5'11"/165 at June 5, 2011 6:53 PM

13.52 Rx'd

Comment #75 - Posted by: Matt Swift at June 5, 2011 7:08 PM

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Row 500M db g2oh 15lbs x 5 25lbs x 3
Walking lunge with 25lbs x 5 steps 45lbs x 5 steps

30lb dumbbells
17:41
Foam roll after

Comment #76 - Posted by: Sesoku at June 5, 2011 7:09 PM

20lb ground to overhead
25lb walking lunge

- 23:52

Comment #77 - Posted by: em :) at June 5, 2011 7:25 PM

15:12 as Rx.

Comment #78 - Posted by: Sheldon N (M/33/6'/186) at June 5, 2011 7:56 PM

13:40 as Rx'd
22/5'9.5/178/

Comment #79 - Posted by: Eric at June 5, 2011 7:59 PM

22:15.....first xfit workout ever!!

Comment #80 - Posted by: Scott Carson at June 5, 2011 8:57 PM

M/31/6'/191 20:some change
SDHP 95lbs x 20
30 burpies
40 g2HO with 37.5lb DBs
50 knees to elbows
100 ft lunges with 35lb weight
150 ft sprint.

Comment #81 - Posted by: brianthenurse at June 5, 2011 9:20 PM

3 rounds of:
250m row
7 front squats 115#
15 towel pull-ups
3:45, 4:50, ~7:00

Comment #82 - Posted by: LuisF M/38/1.64/73 at June 5, 2011 10:30 PM

17:40 as Rx'd...pretty poor performance I think for me. I just ran out of juice...my grip was shot and I felt sluggish. Great workout though, look forward to doing it again at some point.

NEVER QUIT!!

Comment #83 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at June 5, 2011 10:45 PM

As Rx'd 20'18"

Comment #84 - Posted by: Tim 34/5'10/165 at June 5, 2011 11:29 PM

19:10

Comment #85 - Posted by: TomO/44/M/200 at June 6, 2011 1:51 AM

M/40/135 13:21 as rx'd

Comment #86 - Posted by: Kelly at June 6, 2011 5:03 AM

Didn't know calories would happen that quick! ended up doing 40 Cal before I noticed.

Row 40 calories
30 Burpees
40 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint

32:23

Then swam 300meters for Sprint Tri training (June 18th!)

Comment #87 - Posted by: kevin s/ 74"/210/37yo/SJAFB at June 6, 2011 5:29 AM

24.11 w/ 40lb DBs, otherwise as Rx'd

Comment #88 - Posted by: NAMWIZ at June 6, 2011 7:34 AM

25 lb ground to overhead
all else as rx'd
SLOOOOOOW! feelin the weekend ice cream!

Comment #89 - Posted by: despicable me at June 6, 2011 7:57 AM

OOPS.... 23:00

Comment #90 - Posted by: despicable me at June 6, 2011 7:59 AM

40 x 45lb SDHP
30 burpees
40 x 65 lb barbell G2OH (~power snatch form)
50 toe2bar
36x walking lunges/45lb plate OH (~100')
sprint from Fuge's driveway to corner (~150')
17:25

Comment #91 - Posted by: ajax at June 6, 2011 8:32 AM

6 laps lunging, small step to jump on for burpees

21:46

Comment #92 - Posted by: Jack - Hitchin at June 6, 2011 8:45 AM

pack
25.30

Comment #93 - Posted by: footdoc at June 6, 2011 8:54 AM

M/31/5"11/188
11:28 as Rx'd

Comment #94 - Posted by: Loic Joseph at June 6, 2011 9:15 AM

2011-06-06: 15:19. Sub run, 44#db's/plate.

Comment #95 - Posted by: gs at June 6, 2011 9:28 AM

18:41 No dumbells, did 95 lb ground to OH. Brutal WOD to do outside in the 94 degree Minnesota weather.

Comment #96 - Posted by: Spelhaug52 at June 6, 2011 10:04 AM

is someone giving Annie the finger?

Comment #97 - Posted by: skrofl at June 6, 2011 10:11 AM

17:01
Did 35# DB and 35# overhead walking lunges

m/37/6'1"/200

Comment #98 - Posted by: Rough Robbie at June 6, 2011 10:11 AM

CFWU x3

23:07
20 sdhp for the row
~75m run instead of 150ft

Comment #99 - Posted by: Matthew m/31/6'2"/175 at June 6, 2011 10:20 AM

20:40. Subbed 50 GHD situps for T2B

Comment #100 - Posted by: egan m/22/69/160 at June 6, 2011 10:23 AM

75min. I know it's horrible, but I just started trying to do crossfit and I am learning on my own.

Comment #101 - Posted by: Dwayne Justice at June 6, 2011 10:59 AM

P.S. I did 50 reps w/40lb dumbbells for the floor to overheads instead of the 40 reps w/45lb.

Comment #102 - Posted by: Dwayne Justice at June 6, 2011 11:01 AM

Sub'd w/
20x SDHP
95# pwr clean to push press
.1 mile treadmill run @ 1.5 deg
26:30

Comment #103 - Posted by: chavez at June 6, 2011 11:16 AM

I forgot to mention that before I did this WOD I had already spent at least an hour in the weight room working chest and abs. Probably not the best idea!!

Comment #104 - Posted by: Dwayne Justice at June 6, 2011 11:21 AM

m/39/190/5-10

event, time, % HR
Row 20 calories- 1.06 at 62%
30 Burpees- run down stairs...2.18 at 75%
45 pound dumbell ground-to-overhead, 40 reps... 7.21 at 74%.. spitting lugnuts here, could do 10 then sets of only 5..yuck... Those dumbells were a lot tougher than I imagined.
50 Toes to bar...5.20 at 73%, grip strength was the great issue.
100 foot Walking lunge with 45lb plate held overhead...24 paces 1:22 at 75%.
150 foot Sprint. jogged around the room, 33s at 78%
total= 17.51 avg 73%.
Cal = 337.

Comment #105 - Posted by: Matt A at June 6, 2011 11:31 AM

m/46/5'10/199

as rx'd
21:17

Comment #106 - Posted by: sking at June 6, 2011 12:28 PM

19:20
20 cal row
30 burpees
40 gto 35# db due to injured shoulder
14 t2b weak sauce
25# plate wl 100 feet
150 ft sprint
first xf workout in a year

Comment #107 - Posted by: Dr. Dustin at June 6, 2011 12:33 PM

43/m/176cm/73kg

As rx'd

19:45

Used 45 pound KB for OH lunges.

Comment #108 - Posted by: Memuc at June 6, 2011 12:35 PM

6/6/11

All exercises as Rx except T2B. I took a break at 10 and someone hijacked the bar... so I did 40 situps to finish out.

15:15

Comment #109 - Posted by: Scott Shirley at June 6, 2011 12:39 PM

16:07 as Rx'd

Comment #110 - Posted by: Jette 41/M/5'11"/175 at June 6, 2011 1:42 PM

as rx'd 17:06

Comment #111 - Posted by: cnc at June 6, 2011 1:43 PM

21:00
With 35# DBs and only 40 reps of toe-to-bars.

Comment #112 - Posted by: Aaron B at June 6, 2011 1:47 PM

21:00
40 reps of toe-to-bar
35# DBs

Comment #113 - Posted by: Aaron B at June 6, 2011 1:48 PM

20 lbs ground to overhead
25 lbs walking lunge

23:53

Comment #114 - Posted by: thinlizzie at June 6, 2011 1:53 PM

17:05
Subbed 30# DB's for G2OH
T2B killed me, it took me about 8-9 minutes to do those.

Comment #115 - Posted by: Edwards M/14/5'11/160 at June 6, 2011 3:03 PM

14:15 (30# DBs for G2OH)

Comment #116 - Posted by: mlt at June 6, 2011 3:33 PM

Male/40 years/82 kg
Rx 20,03
My grip slowed me down

Comment #117 - Posted by: Sigurbjorn at June 6, 2011 3:43 PM

Male/40 years/82 kg
Rx 20,03
My grip slowed me down

Comment #118 - Posted by: Sigurbjorn at June 6, 2011 3:44 PM

M/34/5'4"/143lbs
As RX'd
14:41

Comment #119 - Posted by: Matthew Burritt at June 6, 2011 4:16 PM

M/34/145lbs/5'5"

As rx'd
16:41

Comment #120 - Posted by: Brandon Burritt at June 6, 2011 4:28 PM

52:46 Me and my brother are amateurs.

Comment #121 - Posted by: Aaron at June 6, 2011 5:01 PM

10:05
Used 20# DB, K2E instead of T2B, and 25# plate.

Comment #122 - Posted by: sara b at June 6, 2011 5:18 PM

#50 DB's for G2OH

18:32

Comment #123 - Posted by: amped 36/M/195/6' at June 6, 2011 5:56 PM

24:04

subbed 25# dumbells, 40 reps
could only do 20 toes to bar. lame.

Comment #124 - Posted by: Brian S m/23/5'11"/175 at June 6, 2011 6:18 PM

subs:
35# DB (80%)
35# plate
Accident 150 meters instead of feet
19:18

Comment #125 - Posted by: Drew m/42/5'10"/163 at June 6, 2011 6:26 PM

For time:
Row 20 calories
30 Burpees
30 pound Two-arm dumbbell ground-to-overhead, 30 reps
30 Toes to bar
100 foot Walking lunge with 25lb plate held overhead
150 foot Sprint

17:03

Comment #126 - Posted by: Sinal M/32/5'9"/221 at June 6, 2011 6:37 PM

53:52

Comment #127 - Posted by: myles456 at June 6, 2011 6:54 PM

used 30# dbs for gto, otherwise as rx'd. those lunges were BRUTAL!!!

28:32

Comment #128 - Posted by: Callum at June 6, 2011 7:29 PM

Not one OHS with crease of hips below knees, the judges and CFHQ should be embarrased about that video. Am I the only one seeing this. If I short change the ROM I can get better times also but this is not right.

Comment #129 - Posted by: Andy at June 6, 2011 9:10 PM

M/43/6'/221
As Rx'd
15:21

Comment #130 - Posted by: bill wilhelms at June 6, 2011 9:40 PM

m/39/6/190ish

Scaled to 40# dumbbells
Otherwise as described

25:18

I think I am digressing.

Comment #131 - Posted by: Jeremy A. Olive at June 6, 2011 10:08 PM

m/178cm/87kg/35y
sub 25x20kg SDHP for row 20 cal
19:00
lost about 1 min on transition

Comment #132 - Posted by: gepeto at June 6, 2011 11:33 PM

M/185/6'2"/31
Glad I scaled this one down!
16:53 - pack rx'd 50 ttb

Comment #133 - Posted by: Jesse at June 7, 2011 3:33 AM

scaled down to:
Row 20 calories
30 Burpees
30 pound Two-arm dumbbell ground-to-overhead x30
30 knees to elbows
100 foot Walking lunge with 25lb plate held overhead
150 foot Sprint
16:17

Comment #134 - Posted by: The Ostridge at June 7, 2011 5:00 AM

As Rx'd - 22:00

Comment #135 - Posted by: theron 47/68"/168 at June 7, 2011 5:23 AM

M/42/180

As rx'd:

20:30

Not much get up and go today.

more better faster

Comment #136 - Posted by: Marty at June 7, 2011 5:57 AM

19:22
row 1:45 (no row m/c read out)
30 burpees
45lb 2 arm db grnd 2 o/h, 40x
50 toes to bar
100' approx. (2.5 laps) across gym walk lunge with 20k o/h
150' approx. (5 laps) sprint

Comment #137 - Posted by: zenoperegrinus at June 7, 2011 6:03 AM

As Rx'd except 100 up/downs on 12" box subbed for sprint.
20:21
Herdis:
25# DB
19:56
By the way, I'd say Herdis's age and weight, but she's my mother-in-law, so I'll leave that out. What I will say is that she's Icelandic, and there really is something about that Viking blood.
My wife just started; she is 1/2 Valkarie, and she's really motivated to get after this!

Comment #138 - Posted by: SeanW 33/213/5'11/ at June 7, 2011 6:19 AM

06/06/2011

Sub'd 25 lb plate

17:54

Comment #139 - Posted by: TommyKrackCorn at June 7, 2011 6:53 AM

as Rx w/ sub bike for the run.

24:13

bike: 2:36/1mi @ lvl 6

Comment #140 - Posted by: RyanG at June 7, 2011 7:40 AM

13:31.2

Comment #141 - Posted by: Kevin A. at June 7, 2011 9:20 AM

M/51/153/1-1-06

Women's weights

18:08

Comment #142 - Posted by: bingo at June 7, 2011 9:22 AM

For time:
25 Kettlebell swings w/20 kilo
30 Burpees
50# sandbag ground-to-overhead, 35 reps
40 Leg raises
100 Foot overhead sandbag carry 50#
100 meter run
19:05
WOD every other day except weekends> Working Swing shift
M/53/6’/210

Comment #143 - Posted by: Pete In Sun City at June 7, 2011 11:39 AM

F/40/5'6"/145

25 SDHP (45#)
30 burpees
40 ground-to-overhead DB (20#)
50 toes-to-bar
100 ft walking lunge with 25# plate held overhead
150 ft sprint

18:10

Comment #144 - Posted by: mom to five at June 7, 2011 12:10 PM

22:14 rxd

Comment #145 - Posted by: bill/52/206/6' at June 7, 2011 1:07 PM

As rx'd

20:06

Toes to bar killed me grip wise couldn't do more than 10 in a row

Comment #146 - Posted by: Bells 38/195 at June 7, 2011 1:44 PM

Row 20 calories
30 modified Burpees pushups on #3
15 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 knees to elbows on 3
100 foot Walking lunge with 10lb plate held overhead

17:54

Comment #147 - Posted by: Bells 38/195 at June 7, 2011 1:56 PM

As Rx'ed
23.02
Toes to bar was the hardest part
M/45/185/5'9"

Comment #148 - Posted by: Dan Wilcox at June 7, 2011 2:44 PM

As rx'd
27:43
G 2 OH and T 2 B kicked my arse
Was a way fun WOD

Comment #149 - Posted by: Brad Wilson m38/180#/5'9" at June 7, 2011 4:17 PM

Subbed to 90# barbell for Ground to O/H
All else as Required
19:48

Comment #150 - Posted by: Kelly in PG M/33/180 at June 7, 2011 5:06 PM

Subbed 90# Barbell for Ground to O/H
All else as Required
19:48

Comment #151 - Posted by: Kelly in PG M/33/180 at June 7, 2011 5:09 PM

For time:
Row 20 calories
30 Burpees
40 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint

Time 27:16

Comment #152 - Posted by: Jeff Gebbie at June 7, 2011 7:22 PM

subbed SDHP 45# for 1:30 at fast pace for row, also shuddle run back and forth 20' until 160ft was reached. all else as rx'd:

18:10

Comment #153 - Posted by: Moises Del Mar 170lb;1983 at June 7, 2011 8:16 PM

20 cal row
30 Burpess
20 40# Db over head
20 Toe 2 bar
100 ft walking lunge w/ 45#
150 ft Sprint

15:02

Comment #154 - Posted by: Crossfit Chris at June 7, 2011 8:35 PM

M/43/5'11"/185

200m run
30 Burpees
40 40# Two-arm dumbbell ground-to-overhead
50 toes to bar
100 foot Walking lunge with 45# plate overhead
150 foot Sprint

19:58

M/14

200m run
20 Burpees
25 15# Two-arm dumbbell ground-to-overhead
30 knee tucks
50 foot Walking lunge with 25# plate overhead
150 foot Sprint

9:08

Comment #155 - Posted by: nutfam at June 8, 2011 2:47 AM

20 SDHP, 45lb bar
30 burpees
40 35lb db ground to overhead
50 Toes to Bar
100 ft walking lunge, 45lb plate overhead
150ft sprint

18:32

m/45/6'4"/183

Comment #156 - Posted by: knodes at June 8, 2011 8:17 AM

1000M Row
30 Burpees
40 45# Shoulder Press
50 Weighted Sits
30 25# Walking Lunges
2:00 X-Trainer
16:09
Good Workout

Comment #157 - Posted by: dyagg at June 8, 2011 8:55 AM

32 yom, 190 lbs


17:11

subbed 25 sdhp for row

Comment #158 - Posted by: Jeff Weltmer at June 8, 2011 9:24 AM

6 laps lunges, small step for burpees, no sprint

21:20

Comment #159 - Posted by: Jack - Hitchin at June 8, 2011 10:07 AM

f/34/142/5'1"

row
30 burpess
20lb dumbell ground to overhead 40 reps
50 knees to elbows (arms bent for most of them)
100 ft walking lunges 25lb plate overhead
150 ft sprint (think it was 200 ft)

Comment #160 - Posted by: sharlene raines at June 8, 2011 11:34 AM

20 SDHP, 45#
20 Burpees
20# 2 arm dumbell ground to overhead 20 reps
20 knee to elbows
100 ft. walking lunge
150 ft. sprint

Time: 12:49

Comment #161 - Posted by: DanM. M/29/6'/248 at June 8, 2011 12:48 PM

25 SDHP
30 Burpees
40 DB GTO (10 reps with 18kg, then switcher to 14kg)
50 T2B
30m walking lunge with 20kg overhead plate
45m sprint

25:53
Fist post on the site. Feeling good!

Comment #162 - Posted by: Alvaro M at June 8, 2011 1:00 PM

M/32/170

as Rx'd
21:38

Comment #163 - Posted by: Parson at June 8, 2011 1:09 PM

19:52 as RX'd

Comment #164 - Posted by: corey at June 8, 2011 3:15 PM

damn! realized yesterday that this was supposed to be 100 ft of lunges, not 100 lunges. no wonder it was so brutal!

Comment #165 - Posted by: Callum at June 8, 2011 4:10 PM

11:44

* only have 35# DB's for ground to overheads...

Comment #166 - Posted by: MarcusG 30 5'9" 165 at June 9, 2011 8:40 AM

As rx'd, 14:44. Hooray, I finished under the 20-min Regional timecap.

Wheww...that got nasty. DB ground-to-overheads were the most taxing - I broke them into 10's, they seemed to be easier via muscle snatching instead of clean and jerking. Toes-to-bar took the longest...lost my kip at the end so was doing singles. Ugh. The walking lunge was not fun, that hits some lower ab muscles that were already sore on me. Think I may incorporate walking lunges into my warmup in the future. Sprint at the end was hardly that.

Comment #167 - Posted by: Mel/38m/5'10"/180 at June 9, 2011 8:46 AM

C-
12:23
35# DB
45# plate for burpees
25# OH lunges

Comment #168 - Posted by: Jeff & Charity @ CF Snohomish at June 9, 2011 9:25 AM

49 / 183

used 40# DBs

20:39

Comment #169 - Posted by: tom perry at June 9, 2011 1:45 PM

RX- 24:20

A few of the DB reps & TTB wouldn't have counted given the standards. The 150' "Sprint" after the lunges was neither a sprint, nor funny...for the over 50 set ;)

Comment #170 - Posted by: Greg/51/70"/220 at June 9, 2011 4:45 PM

20cal 30 burpee 30 30lb db f2oh 30 t2b 25lb 100 ft wl 150 ft run. 13:58

Comment #171 - Posted by: ecp2 at June 9, 2011 7:18 PM

scaled to 30#/30 rep for DB ground to overhead and 25# plate for lunges

15:15

Comment #172 - Posted by: BrianR m/49/6'2"/185 at June 10, 2011 9:28 AM

14:15 (30# DBs)

Comment #173 - Posted by: mlt at June 10, 2011 9:50 AM

As Rx'd.
22:35


Mrs. Miyagi
35# DB for ground to overhead and 25# plate for OH walking lunges. Rest as Rx'd.
23:40

Comment #174 - Posted by: Miyagi m/31/163.8# at June 10, 2011 4:12 PM

WOD #107 - Done on 6/11. Rx'ed except for the fact I don't really have a "toes to bar". Leg lifts instead.
Just a couple of observations: 20 calorie row? No problem. 30 burpees (yay burpees!) after? No problem eith....oh, I see what you did there CrossFit. 40 ground to overhead with 45 lb DB's? That didn't sound heavy, and then I got to about the 8th rep and thought, "Oh! Got me again CrossFit." 50 toes to bar? Really? Why don't you just say you don't want me to participate? Just did hanging leg lifts. Plate lunges followed by a spring? Actually not so bad. Once again, not quite ready for my Master's debut in a few years, but keeping at it!

Greg A.'s warmup
WOD Time - 35:42

M/42/5'11"/257

Comment #175 - Posted by: Pat Overton at June 11, 2011 11:56 AM

Scaled to 15lb DB's to keep a fast pace throughout, and because they were available. Otherwise, rx'd.

17:30

Comment #176 - Posted by: clark at June 13, 2011 7:44 AM

18:07 at home (basement row/burpees)(garage DB35#/K2E)(back yard OH walking lunge/sprint)

Comment #177 - Posted by: GU997 M/42/190/5'10" at June 13, 2011 4:51 PM

As rx'd

20:13

Comment #178 - Posted by: al deezy at June 13, 2011 5:45 PM

m/37/5'9/180
CFWU-3. Reg. Superman. DU. No Burgener.
19:35
Row-45 sec.
Burpees not too bad. Good ROM. Chest to deck.
Did clean & jerk for ground to overhead.
Better toward end once I got good shrug & jump, kept hips back & chest up.
Grip tough on T to B.
Lunges not too bad, active shoulders good, on toes too much instead of heels.

Comment #179 - Posted by: jrm at June 13, 2011 6:11 PM

32:17

Comment #180 - Posted by: Pacers at June 14, 2011 3:05 PM

15:49 RX'D

Comment #181 - Posted by: Paris.Little at June 14, 2011 5:08 PM

subbed
20 sdhp
35# db's

26:53

Comment #182 - Posted by: illis m/30/170/5'10 at June 14, 2011 7:06 PM

10:31 rxd....went hard!!

Comment #183 - Posted by: dan bosco at June 15, 2011 8:37 AM

30.11 w straps for 35 ttbs; 15 rxd. Otherwise rxd.

Comment #184 - Posted by: JonNYC - xfit since 6/08 at June 15, 2011 9:26 AM

M/46/190/6'3"
26:08 RX'd

Comment #185 - Posted by: Kaiman at June 15, 2011 5:46 PM

40lb. DBs
27:03

Comment #186 - Posted by: Ukkrew at June 16, 2011 10:59 AM

40lb. DBs
27:03

Comment #187 - Posted by: Ukkrew at June 16, 2011 10:59 AM

40lb. DBs
27:03

Comment #188 - Posted by: Ukkrew at June 16, 2011 11:00 AM

40lb. DBs
27:03

Comment #189 - Posted by: Ukkrew at June 16, 2011 11:00 AM

M/ 37/ 133 lbs/ 5'-6"
As Rx: 18:15
I actually took it a little bit easy because I did this in the morning and was going to be outside all day with the kids on my shoulders and I didn't want to be a stick in the mud because I went too hard in the WOD... family first.
I took it a little too slow on the Row with about 1:30 for the 20 cals, then did the 30 burpees in about 2:30.. also way too slow.. I did that because I knew my weakpoint for this WOD would be the ground to overhead 40 reps. I did those in breaking them into 8 sets of 5.. I should have done more in the first few rounds.
For some reason the walking lunges weren't that bad and I broke the 50 toes to bar into 10s. I use a bar off the wall, so getting good toes to bar times is a little tough since I have to start from dead hang each time.. when I use a bar with room behind, or rings I can get that back action and keep the flow going.. then I can go MUCH faster and it isn't as taxing as well.
Good WOD.. I wanted something in the 15 - 20 minute range so I would be o.k. later on in the day with the kids so since I hadn't done this one yet I did it.

Comment #190 - Posted by: Anton at June 20, 2011 8:50 AM

m/27/205/5'10"
CF day 46

As rx'd + 1 sprint:
30:08

Comment #191 - Posted by: Sam J at June 20, 2011 9:09 AM

1st Crossfit workout ever...20:34

Comment #192 - Posted by: Erin B. at June 21, 2011 3:23 AM

23:24

Comment #193 - Posted by: Pacers at June 25, 2011 5:31 AM

50/m/190

As Rx'd 36:11. Deb's wedding killed me

Comment #194 - Posted by: denob at June 26, 2011 5:44 PM

6-7-11

25 sdhp for row
200m sprint

22:35

Comment #195 - Posted by: bookworm at July 3, 2011 3:39 AM

20.11
20 sdhp's for row, all else rx'd

Comment #196 - Posted by: Faleep at July 12, 2011 6:21 AM

M/32/5'8"/170lb

Subbed 45 lb SDHP for row and 50lb db for G2OH

16:20

62 156 178
300 cal

Comment #197 - Posted by: Adam Hamm at July 18, 2011 7:14 AM

CFWUx1
14:22

Matt: 18:56 30lb db, 25 lb plate
Julie: 25:06 25lb db, 15 lb plate

Comment #198 - Posted by: Doug at September 23, 2011 10:50 AM

20 SDHP
30 Burpees
40 From under ground to head 12,5 kg
50 toes to bar
50 lunge steps 15kg plate
200 reps of skippingrope
time- 16:46

Comment #199 - Posted by: Silva at November 17, 2011 11:15 AM

Warmup- 3 rounds

15 squats
15 GHD
15 wall ball push ups
15 dips
15 B-E with 20lb WB

WOD-
2011 CrossFit Games Regional Workout 6 For time:

Row 20 calories ( SDLHP 35 reps w/ 45lb bar)
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps ( did at 40lbs each arm) ( no 45lbs available)

50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint

16:25. Darn allergies didn't help

Comment #200 - Posted by: Luis Estrada at November 5, 2013 7:17 AM

2013-11-04: 18:12. Hallway run, ".
2011-06-06: 15:19. Sub run, 44#db's/plate.

Comment #201 - Posted by: gs at November 5, 2013 8:53 AM

M/22/5'10"/185 sub'd g-t-o for 60lb DB swings, did 40 reps.
Time-10.38

Comment #202 - Posted by: Jake Lyons at November 7, 2013 6:14 PM

subbed 20 SDHPs, 44 lbs. kettlebell, for row, and skipped sprint

25:33

Comment #203 - Posted by: Manchild at November 19, 2013 6:01 AM
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