June 10, 2011

Friday 110610

For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps

Post time to comments.

FenlonMacDonaldWatertonNationalParkAlberta_th.jpg

Enlarge image

Fenlon MacDonald, Waterton National Park, Alberta, Canada.


"David Stowe: Globo Guerrilla", CrossFit Journal preview video [wmv] [mov]


"Garage Gym With Dan Bailey", CrossFit Journal preview video [wmv] [mov]


"Striving for success without hard work is like trying to harvest where you haven't planted"
- David Bly

Posted by lauren at June 10, 2011 5:00 PM
Comments

Gonna be on a plane tomorrow, have to save this one for later

Comment #1 - Posted by: Dave W at June 9, 2011 5:06 PM

My shoulders just went on strike!

Comment #2 - Posted by: Caleb at June 9, 2011 5:08 PM

lol at comment #2

Comment #3 - Posted by: BruceBruce at June 9, 2011 5:10 PM

Is that fifty air squats

Comment #4 - Posted by: keith at June 9, 2011 5:26 PM

What a sweet workout on my anniversary!!! Happy anniversary Jen. I love you!

Comment #5 - Posted by: Jeff 6'1"/190/ 31 at June 9, 2011 5:30 PM

Man's work!?

Comment #6 - Posted by: mike b at June 9, 2011 5:32 PM

#4 Yes.

Any time they use "Squat" it is body weight.

Otherwise they will use the terms Back Squat, Front Squat, OH Squat...etc.

Comment #7 - Posted by: JohnM at June 9, 2011 5:43 PM

Wow, This should be fun considering after the workout today I did the following:

Deadlift
225x5, 275x5, 315x3, 365x1, 385x1, 400x1 (new Personal Record Hell Yeah!!!)

But, it'll be fun I can't complain considering I finally broke the 400LB Dead Lift barrier!

3..2..1.. Go!!!

Comment #8 - Posted by: Greg Hayes at June 9, 2011 5:53 PM

I would have to say that the quote from today is one of my favorites! Hits right at everyone's core!

Comment #9 - Posted by: Greg Hayes at June 9, 2011 5:58 PM

Can't wait to kill this!

Comment #10 - Posted by: ALX at June 9, 2011 6:00 PM

Hey,
Im just trying to get into Crossfit and kind of teach myself all the movements one at a time with all the tutorials on this site. Im 180 lbs around 5 10. When you have 135 push press, obviously you cant mean 21 straight through? haha obviously if you can more power to you, your a beast. And for someone my size in pretty decent shape, whats a decent time for this one? Thanks!

Comment #11 - Posted by: Dave at June 9, 2011 6:02 PM

Rx

13:38

Comment #12 - Posted by: Tim at June 9, 2011 6:03 PM

Wow, This should definitely be a fun workout considering what extra stuff I did today after the WOD:

DeadLift
225x5, 275x5, 315x3, 365x1, 385x1, 400x1(New Personal Record Hell yeah baby, finally broke the 400 LB barrier)

OH WEll, This should still be a great workout, can't wait.

3..2..1.. Go!!!

Comment #13 - Posted by: Greg Hayes at June 9, 2011 6:05 PM

this is my kind of wod for sure!

Comment #14 - Posted by: BruceBruce at June 9, 2011 6:05 PM

The view from my house is like that but now covered with volcanic ash & sand! I live in Bariloche, Argentina, in the limit with Chile, where the Puyehue Volcano erupted last Saturday. Im all day inside my house, doing workouts and listening to music : )

Comment #15 - Posted by: JM Jones at June 9, 2011 6:06 PM

Love the video of the Globo gym Hero. I still keep my membership at Ballys in Montclair Ca.They do have a Cool pool that works well. Thank you Ballys.

Comment #16 - Posted by: john at June 9, 2011 6:06 PM

#10 Dave,
Yes they do mean 21 straight through, but if you need to scale (Read about scaling if you haven't already), go ahead and scale. More important than trying to keep up with the firebreathers weights is getting a kick-@#$ met-con workout. Ie. try 185# deads and 115# push press and try to rock it.

Comment #17 - Posted by: Tony at June 9, 2011 6:08 PM

#14 Thanks tony,
And a couple more questions if I could.

Some of these WOD's take ppl under 10 mins to do, is this all the fitness they do for the day then? Or is it just used as a daily building block?

Also, again about the push press. Does this mean once we take the bar to our shoulders to start, it wont come down again until the 21 reps are done?

Thanks again!

Comment #18 - Posted by: Dave at June 9, 2011 6:19 PM

I just started sweating.

Comment #19 - Posted by: max at June 9, 2011 6:19 PM

RIP Jr. Thomas. Saint John's Shrewsbury Class of 93'. Owner of JR.Thomas Crossfit.

Comment #20 - Posted by: Brian Garvin at June 9, 2011 6:23 PM

Great video on the globo guerilla. Way to make it work for you!

Comment #21 - Posted by: Bill at June 9, 2011 6:26 PM

What would be womens RX? 155 and 95?

Comment #22 - Posted by: Monica at June 9, 2011 6:28 PM

Posting all the way from Malaysia, this is going to be a killa.

Comment #23 - Posted by: Simran at June 9, 2011 6:32 PM

@ Dave

All I do for fitness is follow the main site workout every day. If you hit it hard, it will be plenty! Sometimes I will do the "Crossfit Warmup" prior to the workout, 3 sets of 15 reps each of pullups, incline situps, back extensions, hand release pushups, and air squats, stretching between each set.

On the 21 push presses, you don't have to do all 21 unbroken. You can break up the 21 reps into smaller sets as needed, ie 10-6-5 with rests in between. However, you should scale the weights on every workout so that you can keep your pace moving quickly and that your overall time stays roughly in line with the rest of the people posting.

Comment #24 - Posted by: Sheldon N (M/34/6'/185) at June 9, 2011 6:43 PM

Dave,
Read the FAQ especially, it's great for newbs (I asked those Q's too don't get me wrong).

And I second Sheldon recommending the CF warm up. Some days I feel like a big cold diesel trying to get going and their warm up always does the trick.

Comment #25 - Posted by: Tony at June 9, 2011 6:49 PM

@ Dave and #16 Tony,

not true that it is "more important to get a kick 'butt' met-con workout"... if that is your opinion or your goal or metcon is your weakness. but if you can't handle these light weight straight through then i would think you need to work on strength as much as metcon, and therefore it would be just as important to slow down and get the lifts in. for some this workout may be metcon, for others it may be slow strength. just do the work as RX'd when possible and then you will be addressing your weakness and getting better.

Comment #26 - Posted by: anc at June 9, 2011 8:05 PM

Welp... Tomorrow will be a good day to die

Comment #27 - Posted by: Mr.mack at June 9, 2011 8:26 PM

At 60+ and 155, I would scale this to DL's at 205 and push press at 105. I would also indicate that my goal is for the metabolic conditioning with total fatigue as a secondary goal. at the weights above, I will certainly be paushing the weight envelope as well.

Comment #28 - Posted by: CDA senior at June 9, 2011 8:54 PM

anc @26
I personally am going to do this tomorrow as 'Rx' but I wouldn't just assume these are 'light' weights for everyone. I was just pointing out that this appears to me (and I'm no CF expert or programmer) that this should be a met-con type workout. The strength days are ie. back squat 3-3-3-3-3. If one is just starting out it may be just wise to scale, get your form and make sure the weight is not going to kill you for three days...and also get a kick butt workout. I'm just trying to help a guy out...and Dave keep asking questions, get it right and have fun!!!

Comment #29 - Posted by: Tony at June 9, 2011 9:02 PM

I'm kind of new to all this, isn't this a ton of volume for a workout involving compound exercises like deads and presses, all for time? Can someone shed some light on this? I guess I can break them up into smaller sets.

Comment #30 - Posted by: pkouret at June 9, 2011 9:42 PM

Rxd @ 16:23 I'm in so much pain!!

Comment #31 - Posted by: jose at June 9, 2011 10:04 PM

Yea, I've been CrossFitting since December, and this is one of the most High-Volume High-Weight metcon's I've seen. Obviously on days like this I won't be doing anything else. Walking included.

Get Some.

Comment #32 - Posted by: Sean Jacobs at June 9, 2011 10:36 PM

I liked this wod...think of it as "diane" with a twist. Instead of hspu you got push presses...to all those hitting it rx word of advice don't skip your warm up.

Comment #33 - Posted by: Tim at June 9, 2011 10:54 PM

15:58, holy hell legs on fire! great workout!

Comment #34 - Posted by: baqdraft57 at June 9, 2011 11:00 PM

12:50, When I finished I looked up to admire the stars in the sky and realized I was still in my garage, Good times

Comment #35 - Posted by: j-n-ca at June 9, 2011 11:28 PM

crud...i only have one bar so i'll be adding/pulling weight as fast as possible. there goes my time.

Comment #36 - Posted by: phen at June 9, 2011 11:33 PM

13:58 as Rx. Great workout but super tempting to cheat on the push presses and make them in to push jerks with the ever slightest knee bend.

Comment #37 - Posted by: "Bernie" at June 9, 2011 11:35 PM

Dave, breaking it up would drastically change the intent of the .com workout. This is spelled out as is for a specific reason, because this is crossfit, scale as the site suggests until you can do the workout as intended, do not drastically change the workout; this is not a strength day, not by rep or intent.

As for more exercise, I did the .com for a number of years and finally started adding in whatever I wanted to improve upon. For a while it was running, then I mixed up strict pull ups and dips, then strength days. Whatever you want to be better at you should do regularly, though you need to be careful not to overwork yourself based on the WOD and your earlier workouts that week.

anc,
Don't recommend that someone drastically change the .com workout that follows the .com workout based on only one area of fitness. For all you know he can't run a mile in under 15 minutes and needs the metcon more. Either way the .com is damn good at getting a well rounded fitness.

Comment #38 - Posted by: MS at June 9, 2011 11:38 PM

8:53 as rx. Air squats always surprisingly hard. Tough, fun wod

Comment #39 - Posted by: Jamie J at June 10, 2011 12:46 AM

12:16 as RX. the Push Presses are much harder than I expected at 135.

Comment #40 - Posted by: Brian D at June 10, 2011 12:53 AM

* Day 66 of 100DBC.
* Today's WOD: subbed push jerk, 13:37.

Comment #41 - Posted by: Alan H. in Kabul at June 10, 2011 1:57 AM

Just out of curiosity would anyone be able to enlighten me as to what the elite crossfitters do for their job? Are most of the trainers and affiliate owners or are the sponsored? Do they have regular jobs like the rest of us?

Comment #42 - Posted by: Samd at June 10, 2011 2:34 AM

I'm new to crossfit but really enjoying it. Myself and a friend did:
185 Dlx21,15,9
115 PPx20,105x15,9
30 Air Squatsx3
in 15:08, a feel like it was a good start,im not sure how it stands up to other begginers. We are still in the phase of trying to learn the exercises and making sure our forms are correct.

Comment #43 - Posted by: newbie at June 10, 2011 2:44 AM

Question: I enjoy the wod's and I do them regularly. My question is I have some friends that train only twice a week. Should they be following the wod's with a scaled version? Will twice a week crossfit benefit them if they really only do elliptical machine cardio the other days? I'm trying to get them away from that stuff.

Comment #44 - Posted by: Angiestone 49 f/115/53" at June 10, 2011 2:47 AM

rx'd 10:05
only set of 15 deads broken
stay with the push presses longer first set you did 12, 9 the second round
squat faster

Comment #45 - Posted by: charbs 185/m/26 at June 10, 2011 2:55 AM

m/45/182

11:54

Comment #46 - Posted by: cosmo at June 10, 2011 3:10 AM

43/m/176cm/72kg

115 pound (52kg) Push press

14:59

Last round of PP unbroken to stay sub 15 min.

Comment #47 - Posted by: Memuc at June 10, 2011 3:12 AM

Guys, this is just a heavy metcon. If your super strong, it wont be a big deal. If your a little weaker, then this may mess you up a bit. At least on the strength side of this. All this boils down to is another VARIATION in how a Triplet looks ... and of course feels.

Heavy Triplet = This WOD.

Comment #48 - Posted by: Eric Pelletier at June 10, 2011 3:28 AM

14:12 as RX'd

Comment #49 - Posted by: mbp at June 10, 2011 3:41 AM

12:25 (155/95)

Comment #50 - Posted by: gb 43/m/71"/185# at June 10, 2011 3:44 AM

#38 MS - I don't think there's any harm in splitting the exercise to suit. If you start failing on 15 then ditch it and get the next 6 in after a little pause. Watch Khalipa do DT in 6 something - he splits some of the exercises - but you're not telling me he's not doing a good job of the WOD?

Comment #51 - Posted by: Lenny R, UK at June 10, 2011 3:48 AM

M/BW 70kg
dl 70kg/pp 35kg

LOL! I did:
21 dl
50 squats
21pp
50 squats
21dl (forgott the wod)
50 squats
15pp
50 squats
9dl
50 squats
9pp

time: 12:50

Oh, my legs are fried! and then i went: hey, wait, did i do it the right way...?

Comment #52 - Posted by: Anders Sweden at June 10, 2011 4:04 AM

My legs were a bit tired from Fran yesterday, we had it out pretty good, new PR 3:44.

Today's WOD as RX'ed:

11:19

Can I get an Amen for 50 squats before doing push press? Thanks HQ!!!

Comment #53 - Posted by: JC 29/m/68/165 at June 10, 2011 4:05 AM

check out the shirt from the article pic.

crossfit baby.

http://religion.blogs.cnn.com/2011/06/09/muslim-weightlifters-wish-to-wear-modest-clothing-triggers-rules-debate/?hpt=hp_c2

Comment #54 - Posted by: chris at June 10, 2011 4:31 AM

does push press come from ground or stand? thx

Comment #55 - Posted by: ali at June 10, 2011 4:33 AM

F/43/5'6"/148
12:36
DL 155#
PP 95#
unbroken air squats

Comment #56 - Posted by: JuliAnn at June 10, 2011 4:41 AM

I only have one barbell but, i have a zee bar. Should i use that for pp

Comment #57 - Posted by: Anthony C. at June 10, 2011 5:33 AM

M/40/82 kg

15:00

Deadlift = 100 kg
Push press = 50 kg

Comment #58 - Posted by: Sigurbjorn at June 10, 2011 5:42 AM

M/31/6'2"/167
32:00
DL 185
PP 105

Comment #59 - Posted by: John at June 10, 2011 5:45 AM

M/30/172/5'9"

as rx'd

12:26

Comment #60 - Posted by: Mark at June 10, 2011 6:03 AM

M/28/135

Scaled- 185 deadlifts & 105 push press

11:09

Comment #61 - Posted by: Loper at June 10, 2011 6:08 AM

M 32 74Kg 5'9"
As Rx'ed
13:30

Comment #62 - Posted by: Eddie at June 10, 2011 6:24 AM

As RX'ed- 13:05

M/29/68"/175lbs

Comment #63 - Posted by: Heavy D at June 10, 2011 6:42 AM

Re video: it's good that the globo gym owner understands that little "mishaps" happen, and every gym owner should be prepared for a few holes in the walls lol

Comment #64 - Posted by: simplybe at June 10, 2011 6:45 AM

As rx'd: 16:25

Strapped a heart-rate monitor on today, avg hr was 180 bpm...nothin beats a heavy metcon for real fitness!!

Comment #65 - Posted by: MilitaryFireman at June 10, 2011 6:48 AM

Well, I fell like I went super slow on this one after seeing everyone elses time, but I chose to go as RX'ed and break as needed. i did this in 27:22. It didn't have the met-con effect on me that some did, but at the end of it I still felt shaky and a little sick to my stomach like after a good met-con.

For us non-fire breathers I personally think just do it as fast as you can. If that means you post 27 minute while everyone else is posting a 13 so be it. As long as it is a good workout for you it doesn't matter.

Comment #66 - Posted by: Jason S. at June 10, 2011 6:49 AM

Just finished with 16:40, NO scaling, and a 250 lb AIR squat...yes that means I am fat...and tired. I just started to get serious one week ago But I am proud of myself for not scaling! WOOT WOOT

Comment #67 - Posted by: Craigory at June 10, 2011 6:52 AM

Nice pic. I lived nearby in the Crowsnest Pass.

I really miss southern Alberta...wind and all.

Comment #68 - Posted by: René Forestier at June 10, 2011 6:58 AM

M/39/190/5-10

RXd= 11.36
Rnd 1 = 4.12 at 72% DL-21, SQT-50,PP 10-7-4.
Rnd 2= 4.24 at 76% DL -15, Sqt 25-20-5, PP 7-5-2.
Rnd 3= 2.59 at 75% DL-9, Sqt 15-15-15-5, PP 9

AVG hr = 75%, cal 225.
Good hard one there.

Comment #69 - Posted by: Matt A at June 10, 2011 7:01 AM

13:55 as Rx'd

Cleaned the push presses from the floor

Comment #70 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at June 10, 2011 7:04 AM

2nd time I've ever done XFit! Loving it, but sore!

Girly weight--- 105 DL/ 65 PP--
16:48

Then I ran 2 miles

Comment #71 - Posted by: MsHeck at June 10, 2011 7:10 AM

13.42 as R x'd

Comment #72 - Posted by: Stal (22/6'2/200 at June 10, 2011 7:27 AM

13.42

Comment #73 - Posted by: Stal (22/6'2/200lb) at June 10, 2011 7:28 AM

Ha ha ha the gym is actually literally named "Global Fitness." Oh, that's funny. Do you think there is actually a place somewhere called the "Globogym"?

Comment #74 - Posted by: Kamper M/47/200/74" at June 10, 2011 7:41 AM

50k PP (right weight), 118kg DL (98kg next time)

27:40

Comment #75 - Posted by: Jack - Hitchin at June 10, 2011 7:42 AM

16:58
205# DL's
75# PP's
I swear, HQ really knows how to kill my time. It irritates me so bad when there is one little section in the workout that I'm not good at and it just destroys my time. OHS, T2B, and now PPs are just a few that we've encountered recently that have just blown me out of the water.

Comment #76 - Posted by: Edwards M/14/5'11/160 at June 10, 2011 7:45 AM

M/27/5'9"/215
rx'ed
14:45

Comment #77 - Posted by: Kelly at June 10, 2011 7:51 AM

Needed a change-up so im just finishing my 1st week of cross fit. Love your site! I'm addicted already.

Comment #78 - Posted by: 31minutefitness at June 10, 2011 7:54 AM

Ah, the age-old question: should I do this (heavy for me) WOD as Rx'd or scaled so I can go quicker. Coach has been very "clear" on this question; he always answers 'Yes'.

When you approach a WOD you should look at it with two questions in mind from a training standpoint (after you resolve to be safe). What is the programmer looking for WRT the stimulus for the WOD? What do I wish to accomplish in the WOD?

Essentially any WOD where the as Rx'd weights are heavy for you should be approached in this manner. Let's say that in this WOD both of the as Rx'd weights are heavy for you. Maybe your 1RM DL is 300# and your 1RM Push Press is 175. That's a lot of reps at a significant % or your 1RM, isn't it? How should you approach this, knowing that strong people will do this as a sub-10:00 met-con?

Well, what do you wish to accomplish today? Do you want a fast met-con, one that leaves you heaving, bug-eyed with a Fran cough? Cool. Scale the weight on the exercises so that you only have to put the bars down once at most in each round. This is how the Brand X people approach "Diane" for example.

You could also approach this as a strength endurance WOD and do it as Rx'd, or nearly so. There is a benefit to doing a relatively large number of reps that are heavy for you to improve your ability to lift heavy stuff. If the rep scheme is just too much volume you could scale this by keeping the load (weight) the same but scaling the reps; perhaps 15-12-9.

No magic here, really, just the self-sufficiency necessary to reap all of the benefits of this free website and this free programming, remembering that Crossfit here is "you vs. you."

Cheers.

Comment #79 - Posted by: bingo at June 10, 2011 7:56 AM

Deadlift Heavy Triple beforehand: 315#

DWOD: 13:11 as RX'd, did push press out of the rack cuz we had only steel plates today.

Burped up red juice and jagermeister the whole time... tragic.

Comment #80 - Posted by: Curtis Warren at June 10, 2011 8:02 AM

M/18/170/5'11"

Scaled push press to 115 everything else stayed the same.

12:53

Comment #81 - Posted by: RYAN P at June 10, 2011 8:05 AM

as rx'd.

PP was a bit tough due to benching first.

12:20

Comment #82 - Posted by: Kevin A. m/18/183/5'11 at June 10, 2011 8:16 AM

As rec'd, but with Shoulder press instead of Push Presses (which make my knee sore).

14:30. Excellent workout, I was breathing at both ends to finish it.

M/42/250/5'11"

Comment #83 - Posted by: Beasty Williams at June 10, 2011 8:24 AM

As rx'd 25:32

Comment #84 - Posted by: Brett C. m/29/6'0"/170lbs. at June 10, 2011 8:29 AM

Kamper (#74): I doubt if there is a real Globo Gym- the people from the movie Dodgeball would probably sue like crazy!

Comment #85 - Posted by: Tiny at June 10, 2011 8:33 AM

9:45

175 lbs DL
100 lbs PP

Comment #86 - Posted by: Bill M. m/46/5'3"/133 at June 10, 2011 8:42 AM

M/27/245/6'0"

As Rx'd 10:55

Comment #87 - Posted by: Steffan Thomas at June 10, 2011 8:42 AM

m/43/182/72

cfwuX3
scaled to 205/115
15:42

Comment #88 - Posted by: Derek at June 10, 2011 8:43 AM

m/27/155/5'9"

Had to scale the press to 50kg but it still murdered me. Time of 23.33, defo need to work on high reps with heavier weight.

Comment #89 - Posted by: dinga at June 10, 2011 8:49 AM

Germany, Münster

M 37/196/5´11

10:43 min

Comment #90 - Posted by: Rico at June 10, 2011 8:55 AM

25.09, 225lb DL, 115lb PP

Comment #91 - Posted by: NAMWIZ at June 10, 2011 8:59 AM

as rx'd... and with a partial tear in my hammy

9:09

would like to do this again on two good legs.

Comment #92 - Posted by: Troy at June 10, 2011 9:00 AM

13:24

Comment #93 - Posted by: Cafta at June 10, 2011 9:01 AM

Scaled to 155#, 95#
17:10 (going at about 75% effort due to ham/glute strain)

Comment #94 - Posted by: BrianR m/49/6'2"/185 at June 10, 2011 9:08 AM

Thoughts about scaling in the filter...

Comment #95 - Posted by: bingo at June 10, 2011 9:16 AM

Scaled to 195# and 100#.
16:45

Comment #96 - Posted by: JFA at June 10, 2011 9:19 AM

wod #155 for me
15:50 as rx'd
love this wod

Comment #97 - Posted by: Ryan S (M/34/5'7"/156) Fort Mohave, AZ at June 10, 2011 9:25 AM

This will officially be my first Crossfit WOD. I've been completing a hybrid program of P90X and Insanity and just decided to incorporate Crossfit.

Comment #98 - Posted by: Damian G at June 10, 2011 9:31 AM

2011-06-10: 13:00. Sub 230 and 100.

Comment #99 - Posted by: gs at June 10, 2011 9:33 AM

Scaled due to the availability of plates. 185 Deads and 115 presses

time: 9:15

Comment #100 - Posted by: Aaron (M/25/5'8'/180) at June 10, 2011 9:34 AM

19:20

scaled deadlifts to 205 lbs
scaled push press to 115 lbs

Comment #101 - Posted by: Quinn McCutchen M/41/147/5'10" at June 10, 2011 9:46 AM

24:45 115# pp

Comment #102 - Posted by: ccraft at June 10, 2011 9:46 AM

Scaled to 85kg DL and 40kg PP and conpleted in 16.47

Comment #103 - Posted by: Joakim at June 10, 2011 9:50 AM

M/28/5-9/200ibs
As Rx: 9:50
Great workout!

Comment #104 - Posted by: M.wolley at June 10, 2011 10:09 AM

23.38 scaled to 175 & 95.

Comment #105 - Posted by: albino at June 10, 2011 10:18 AM

Carole
F/52/5'6"/133

11:54, with 155# deadlift, and 65# push press

Kevin
M/52/5'11"/172

12:27, with 185# deadlift, and 95# push press

She got me again!

Comment #106 - Posted by: Kevin C. (M/52/5'11"/172) at June 10, 2011 10:22 AM

m/41/156
10:41 as rx'd

Comment #107 - Posted by: Seth H. at June 10, 2011 10:30 AM

4:00.94

Comment #108 - Posted by: Kevin A. at June 10, 2011 10:32 AM

16:16 as Rx'd DLs unbroken, PP mainly in 5s

Comment #109 - Posted by: Jette 41/M/5'11"/175 at June 10, 2011 10:45 AM

@ #20
RIP Jr. Thomas. Saint John's Shrewsbury Class of 93'. Owner of JR.Thomas Crossfit.
This man has helped so many people get stronger and feel better about themselves. He is already missed.

Comment #110 - Posted by: SJ '05 at June 10, 2011 10:48 AM

m/34/6'4"/214#

Scaled PP to 115#, otherwise as rxd

13:28

And thus ends my first week of 5 on 2 off. I am trying it out as, after 2 years of crossfit using 3 on 1 off, I am having a hard time getting in on the weekends. Feeling pretty beat up, especially as I did both the rope climb wod and the push jerk wod yesterday back to back...

P.S. Last day I can post that I am 34 on the site...

Comment #111 - Posted by: dan m at June 10, 2011 10:50 AM

m/37/5'8"/170#

As Rx'ed 14:18

Comment #112 - Posted by: Jelani at June 10, 2011 10:54 AM

Friday 110610
For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps

time 16:07

Deads, all reset at the bottom, no tuch and go 21 unbroken, 15 was 11,4, the 9 unbroken

squats sucked and were slow but unbroken. They were misery really.

push press 8,5,5,3 then 8,5,2 and 9 unbroken

Short breaks but pretty controlled. I was suprised that the push presses were easier then the deads for me today.

Comment #113 - Posted by: Nik Nichols 40yo 5'6'' 167lbs at June 10, 2011 10:54 AM

Did a variation of today’s WOD: 21-15-9 of 2-pood KB swings, 135 lb. back squats, 135 lb. push press. 16:10.

Buy in: carry 2-pood KB up two flights of stairs from locker to gym. 2 rounds of 3 skin-the-cat, front and back lever progressions, 10 hollow rocks, push ups (30-20). 5 rounds of 10 1-arm kb swings 40 lb. KB, 5 swing to front squat, 40 lb. KB, waiter’s walk 100 feet with 1 40 lb. KB each hand. OHS 5-5-3-1 95-95-115-135(f). Kind of (over?)taxed the overhead strength today.

Cash out: carry 2-pooder back down stairs to locker.

Comment #114 - Posted by: Kamper M/47/200/74" at June 10, 2011 11:03 AM

m/18/6'2''/200 18:32#

Comment #115 - Posted by: Wes at June 10, 2011 11:05 AM

14:38
as rx'd
PP killed my time.

Comment #116 - Posted by: Magnus 25/5'8"/155-160 at June 10, 2011 11:05 AM

115# PP

Everything else as rx'd

9:46

Comment #117 - Posted by: SEL 26/175/6' at June 10, 2011 11:06 AM

f/29/5'10"/145

DL 132 lbs (60kg)
PP 88 lbs (40kg)

Loved it...even though it hurt like hell!

Comment #118 - Posted by: Marja at June 10, 2011 11:07 AM

Whoops...forgot to post the time.

16:21.

Comment #119 - Posted by: Marja at June 10, 2011 11:08 AM

16:34 as Rx'd.

Comment #120 - Posted by: Michael m/48/5'9"/175/MI Survivor at June 10, 2011 11:08 AM

head felt like it was going to explode 24:31

Comment #121 - Posted by: fletch at June 10, 2011 11:10 AM

rx's 15:00

Comment #122 - Posted by: ronald andrade at June 10, 2011 11:13 AM

27/m/5'11"/175
As rx'd
19:50

PP limiting factor. Weak shoulders and nursing bruised collar bone.

Comment #123 - Posted by: justaman - liberty, sc at June 10, 2011 11:21 AM

For you guys just starting, I like to explain "mainsite" to clients as Lance Armstrong's coach writing a cycling workout for Lance Armstrong. If you are just beginning to "forge" your own fitness, scale down on the weights. These are not heavy weights for the elite! This is not a 30 minute workout. That will come!!! HQ has the big picture in mind for it's programming. I agree with scaling the weight & keeping it moving... Doesn't have to be unbroken to be fast (Khalipa reference is perfect). If you are resting 20 seconds before you do 2 more reps... Too Heavy! Watching videos of the studs doing similar or same workout really helped me scale appropriately. Most simply put... Keep moving!

Comment #124 - Posted by: Rick at June 10, 2011 11:33 AM

30/m/6'0/190

First WOD ever. Someday I will breathe fire, but until then I will have to rub sticks together!

PP 95#
DL 135#
26:45

Comment #125 - Posted by: bwash at June 10, 2011 11:33 AM

~20:21
scaled to 115 lbs PP to keep up pace

Comment #126 - Posted by: Jon-David at June 10, 2011 11:34 AM

27/m/88kg/192cm

though!
16:08 as rx´d

Comment #127 - Posted by: tanzenfranz (M/27/190cm/85kg) at June 10, 2011 11:43 AM

155 pound deadlift
95 pound push press

19:50

Woahh nice WOD, cleaning the bar to do the push presses felt so light after the deadlifts xD...I actually started with 166 pound deadlift, but my lower back was sore after the first two reps LOL

Comment #128 - Posted by: Fran at June 10, 2011 11:44 AM

Subbed:
185# DL
115# PP
24:25

Comment #129 - Posted by: Drew m/42/5'10"/163 at June 10, 2011 11:56 AM

m/27/195
used rx weight (225/135)

15:01

felt really good. i am still working on my form for everything but crossfit is seriously changing my outlook on fitness and overall wellness in a great way

Comment #130 - Posted by: steve scott at June 10, 2011 12:19 PM

17:30 as RX (m/46/167)
Rough cycle - grog night!!

Comment #131 - Posted by: TRN III at June 10, 2011 12:19 PM

18:04
225 dl
50 Squats
105 pp

Comment #132 - Posted by: David P. at June 10, 2011 12:26 PM

As rx'd 10:00

Comment #133 - Posted by: Josh baldwin at June 10, 2011 12:28 PM

10:50 as Rx'ed. Slow to start but after I got my stride I felt great.

Comment #134 - Posted by: Arthur at June 10, 2011 12:30 PM

F/21/130/5'5"

DL: 155lbs PP:85lbs

15:45

Comment #135 - Posted by: Christine at June 10, 2011 12:30 PM

M/39/192/5'11"

DL: 205
PP: 95

15:39

Pretty good start.
Have to get stronger!

Comment #136 - Posted by: tuffnutt at June 10, 2011 12:46 PM

M/24/180

DL: 205
PP: 115 1st set, 95 last 2 sets

17:47

Just realized how brutal that time was compared to the rest...haha. Nowhere to go but up I guess!

Comment #137 - Posted by: Dave at June 10, 2011 12:52 PM

12:59 as Rx.

Comment #138 - Posted by: Sheldon N (M/34/6'/185) at June 10, 2011 12:58 PM

M/43/250#

Subbed 2x65lb dumbells for pushpress and did 40 squats with 15# medicine ball vs. 50 air squats.

Took me about 20M.

Cheers,

EW

Comment #139 - Posted by: Eric at June 10, 2011 1:05 PM

WOD as prescribed 11:40

Comment #140 - Posted by: Don Mathes (M/39/5'8"/202) at June 10, 2011 1:08 PM

48/m/71 kg
2xCFWU
WOD with 82,5 kg DL and 32,5 kg PP (first 12 were 42,5 kg)
time 20:20

Comment #141 - Posted by: AndersI at June 10, 2011 1:17 PM

20/m/140

185 DL
95 PP

time = 13:08

Comment #142 - Posted by: Garrett Montgomery at June 10, 2011 1:29 PM

great workout! killer! 13:00.46

Comment #143 - Posted by: Russ at June 10, 2011 1:40 PM

Guess i need to add as Rx'd....M/30/195/6' 13:00.46

Comment #144 - Posted by: Russ at June 10, 2011 1:42 PM

19:30 M/30/175/6'
had to change PP because of shoulder injury, I did one legged jumps on and off steps 6,12 and 18 inches high 5 times each leg
can barely stand now...loving it

Comment #145 - Posted by: Mat BB at June 10, 2011 1:44 PM

Had to scale the push press
Went too light on the deadlifts
Good workout thou

155# deads
65# push press

11:40

Kevin C: 0-2

Laura f/48/5'7/155

Comment #146 - Posted by: power-girl at June 10, 2011 1:49 PM

F/40/5'6"/145

145# DL, 75# PP

19:17

Torqued my back a little in the first round of DL's--feeling it when carrying the baby. Birthday and rest day for me tomorrow!

Comment #147 - Posted by: mom to five at June 10, 2011 2:01 PM

10:47 rx'd

Comment #148 - Posted by: mark k at June 10, 2011 2:08 PM

WOD as is 17:35 beastly

Comment #149 - Posted by: Nick Smith at June 10, 2011 2:11 PM

Rucked with over 20# in a back pack for 1 hr and 40 min.

Then, I did the wod w/ 115# for deadlifts and 55# for pp.

10:58

Comment #150 - Posted by: Sarah (22/124/5'4") at June 10, 2011 2:12 PM

14:12 as Rx'd Only had one bar so I had to strip the plates off of the ends and re clamp. Wish I could say that this process slowed me down but gave me something to do while sucking wind!
36 yrs,6'1 198lbs

Comment #151 - Posted by: Spelhaug52 at June 10, 2011 2:13 PM

38 / 90 kg / 178 cm

scaled push press down to 100lbs

13:10 min

Comment #152 - Posted by: Phoenix-Germany at June 10, 2011 2:13 PM

30/M/134

Scaled the push press to 95

18:21

Comment #153 - Posted by: Eric E at June 10, 2011 2:14 PM

10:05
pushpress first round 12 reps, 9 the second round,
all deads first round
squat fast

Comment #154 - Posted by: charbs 185/m/26 at June 10, 2011 2:17 PM

15:20

scaled, dl-198lbs, pp-108lbs

i know i could've done this rxd, but my time would've really sucked. thoughts on scaling for a better time vs rx'ing and being way out of everyone else's time domain?

Comment #155 - Posted by: aermio m/32/5'7"/150-155 at June 10, 2011 2:30 PM

Got my first muscle-up @ Crossfit Southwest today!

Comment #156 - Posted by: Cody 20/205/6'4 at June 10, 2011 2:34 PM

14:17 as rx'd

Comment #157 - Posted by: SB at June 10, 2011 2:48 PM

43yo Male
Scaled
135 Deadlift
37 Squats
85 Push Press
25:33
Now I'm going in the pool!

Comment #158 - Posted by: crosscrazy at June 10, 2011 2:52 PM

Scaled back to 200lb DL, 90 PP.
27:57

Comment #159 - Posted by: Aaron at June 10, 2011 2:54 PM

10:35

Comment #160 - Posted by: Iank at June 10, 2011 3:10 PM

i'll add

M/5'11/223lb

Comment #161 - Posted by: iank at June 10, 2011 3:17 PM

135/75lbs
11:37

Comment #162 - Posted by: brittk at June 10, 2011 3:18 PM

C'mon guys, this one was too easy. 7:02.
It's all in your head.

Comment #163 - Posted by: LTPucetas at June 10, 2011 3:28 PM

135/75lbs
15:13

Comment #164 - Posted by: em :) at June 10, 2011 3:34 PM

12:39 (first 8 PP @ 135#, rest at 115#)

Comment #165 - Posted by: mlt at June 10, 2011 3:35 PM

First a strength workout:

Back Squat 235x5, 235x5, 235x3
Bench Press 210x3, 210x5, 210x3

Then this WOD as rx'd:

19:52

Push Press was the sticking point. Hard to engage the legs in the lift after the deads and squats and strength workout. Next time maybe I won't do the strength workout beforehand.

Comment #166 - Posted by: rb (M/34/5'8"/150) at June 10, 2011 3:50 PM

9:58 rx'd

Comment #167 - Posted by: BH2 m32/178 at June 10, 2011 3:54 PM

40M/5'10"/170#

W/U: BP, 3x5 at 110-130-150 (deload); DL, 5x1 at 135-155-175-195-215.

As Rx: 11:37 (active rest day).

C/D: skipped.

Since this is my active rest cycle, I slowed the pace by doing only 5 reps every 30 seconds on the deadlifts and push presses and didn't move on from the air squats until after a minute expired. Of course there was one set of 6 and one set of 4 deadlifts and push presses. Each set was still done as fast as possible. So there was a nice rest after each set. Felt good.

Comment #168 - Posted by: rjf (Since 07-20-07. WOD no. 1067) at June 10, 2011 3:54 PM

m37/163/5'8

as rx'd 15:35

Comment #169 - Posted by: chuck mendoza at June 10, 2011 3:56 PM

24 / M / 5'9" / 135lbs

Scaled to
185lb deadlifts, 85lb push press, 35 squats

26:20

I had to take it easy on the push press since I banged up my clavicle the other day doing push jerks. Due to some wonky anatomy, one clavicle sits higher than the other, so going overhead can get dicey sometimes.

Comment #170 - Posted by: BC at June 10, 2011 3:58 PM

Much better effort today, probably 70% intensity...scaled weights to 170DL and 95PP; had to use Smith machine lowest rung for DL

-- 14:08

w/u - static neck-shldr, bar dislocates, DL and PP warmups 2x5 lighter weights, cfwux2 (10s; feet elevated on pushups)

c/d - 30 Tabata pullups for '50 a day' (day 2); 95# DL 3x10; 30-sec L-sit progression

Comment #171 - Posted by: matt h - m49 - 5'11" - 184bwt at June 10, 2011 4:09 PM

M/34/5'4"/143lbs
As RX'd
14:03

Comment #172 - Posted by: Matthew Burritt at June 10, 2011 4:17 PM

M/34/145lbs/5'5"

As rx'd
15:06

Comment #173 - Posted by: Brandon Burritt at June 10, 2011 4:47 PM

30/m/205/5'11 18:45 50 burpees just for fun!

Comment #174 - Posted by: Dominic at June 10, 2011 4:50 PM

M/33/6'3"/200

Rx'd: 12.19

Comment #175 - Posted by: Ben S at June 10, 2011 4:55 PM

M/19/5'9/174lb
As RX'd 20:08. Had Metallica going the whole way!

Comment #176 - Posted by: pkouret at June 10, 2011 5:04 PM

thanks bingo, that was exactly my point, but you said it much more clearly. do it fast or keep it heavy is a choice, not a right / wrong.

Comment #177 - Posted by: anc at June 10, 2011 5:06 PM

Awesome pic!
Did this with my bro today:

Run 400m
21 Deadlifts, #205
50 Squats
Run 400m
15 Deadlifts, #205
50 Squats
Run 400m
9 Deadlifts, #205
50 Squats

17:49
Burpee challenge day #9

Comment #178 - Posted by: JF Lauzon M/24/5'10"/160 at June 10, 2011 5:08 PM

Back for 1st WOD after 6 months+ off for shoulder surgery and other... though I could jump right back in...what an ego deflator!

21
DL 225
SQ 50
PP 115

15
DL 185
SQ 50
PP 115

9
DL 185
SQ 50
PP 115

26:55

Gotta start again somewhere I guess

Comment #179 - Posted by: waderpro at June 10, 2011 5:14 PM

16:15 as rx'd.

Comment #180 - Posted by: Kyle Bisceglie 44/5'10/180/m at June 10, 2011 5:24 PM

scaled 185 dl 95 pp 17:11.

Comment #181 - Posted by: Chris and Tobey at June 10, 2011 5:30 PM

10:10 as rx'd

Comment #182 - Posted by: Moises Del Mar 170lb;1983 at June 10, 2011 5:34 PM

14:45 as rx'd

Comment #183 - Posted by: since 2009 nathan 31/5'9"/165lbs at June 10, 2011 5:35 PM

225 DL 21/15/9
Squats 50/50/50
105 PP 21/15/9

14:51

After all the pushing workouts, my shoulders were fried. Crossfitting alone is tough work, I take more breaks than I should and don't feel the push of competition. Wish I could afford to go to a CF gym!

Comment #184 - Posted by: JayBear at June 10, 2011 5:44 PM

17:21

DL @ 185lbs
PP @ 95lbs

M.37.175.5'10"

Comment #185 - Posted by: DomH at June 10, 2011 5:51 PM

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

as Rx'd 18'29"

100 double-unders

Comment #186 - Posted by: Tim 34/5'10/165 at June 10, 2011 5:52 PM

11:55....however I havnt done deadlifts in quite sometime so I went pretty light: 135lb and 95lb for push press

Comment #187 - Posted by: Wade reece at June 10, 2011 5:56 PM

11:41 Rx'd

* DL's unbroken
* PP's felt heavy
* Squats were s l o w . . .

Comment #188 - Posted by: MarcusG 30 5'9" 165# at June 10, 2011 5:57 PM

185/95

15:00

Comment #189 - Posted by: Callum at June 10, 2011 6:11 PM

12:24 as Rx'd at a too heavy 217 pounds.

I've only been at this type of thing for a month. Please watch the vid and look at the write up. If you have any advice, I would love to hear it.

http://asp.elitefts.com/qa/training-logs.asp?qid=147623&tid=

Comment #190 - Posted by: Chris Vaugh, Team EFS at June 10, 2011 6:15 PM

Scaled Push Press to 115, otherwise as rx'd: 18.10

Comment #191 - Posted by: Espinosa m/26/5'11"/165 at June 10, 2011 6:26 PM

13:40 as Rx'd. The push presses were the hardest for me.

Comment #192 - Posted by: Edwin 28/M/68"/170 at June 10, 2011 6:28 PM

1237

Comment #193 - Posted by: jeremy Drenning at June 10, 2011 6:36 PM

m/39/6/190ish
1/2 Mile run
As Rx'd
19:30

f/29/501/145ish
1/2 Mile run
155# DL
85# PP
14:47

Comment #194 - Posted by: Jeremy A. Olive at June 10, 2011 6:41 PM

As rx'd
Time 14:06
M/41/5-9,195

Comment #195 - Posted by: brian hirt at June 10, 2011 6:43 PM

Scaled down to 180 lb and 105 lb (could have gone heavier)
Scaled up dead lift with 4.5" (carpet squares) platform.
11:56

Comment #196 - Posted by: cort at June 10, 2011 7:00 PM

m/39/5'11"/200
Scaled this one back - Time 10:57
21-15-9 of:
185-Deadlift
95 -Push press
50 air squats per rnd
Comment #156 -Congrats on the first Muscle up

Comment #197 - Posted by: Jason D at June 10, 2011 7:10 PM

M/52/6'4"/215

11:14 asRx

Comment #198 - Posted by: JOe at June 10, 2011 7:16 PM

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

As rx’d: 28:17
Foam roll after

Comment #199 - Posted by: Sesoku at June 10, 2011 7:36 PM

m/32/5'11"/182

As rx'd

15:43

Push presses kicked by butt.

Comment #200 - Posted by: m t cowboyd at June 10, 2011 7:38 PM

13:01 rx

Comment #201 - Posted by: Dallas at June 10, 2011 7:45 PM

13:27

Scaled
85# Push Press and 175# Deadlift. SPENT!
Getting stronger.

Comment #202 - Posted by: CE at June 10, 2011 7:53 PM

M/39/5'11"/200
Scaled - Time 10:57
185 - deadlift
50 squats
95 Push press

Comment #203 - Posted by: Jason D at June 10, 2011 8:16 PM

jt
As Rx'd
15:40...still getting used to the elevation...cant breath. PP were a bit sloppy.

bt
DL 165
PP 65
13:50

Comment #204 - Posted by: jtoops m/27/208 at June 10, 2011 8:19 PM

135/75lbs
15:13

Comment #205 - Posted by: thinlizzie at June 10, 2011 8:25 PM

41/m/185

225lb dl's as rx'd
sub'd 60lb db's (120lbs) pp for 135lb pp

11:10

Comment #206 - Posted by: JackM at June 10, 2011 8:25 PM

10:48 on WOD

Comment #207 - Posted by: Tommy P at June 10, 2011 8:40 PM

22:13 = subbed 165 lb dl, 115lb pp. 5 rds 3 min jump rope, 1 min rest warm up.

Comment #208 - Posted by: kevin o at June 10, 2011 8:45 PM

11:09 as Rx'd

Cleaned the 135 from the ground just so I wouldn't want to put it down. Did unbroken PP. Should have gone faster on the squats.
This was a fun little Diane variation huh?

NEVER QUIT!!

Comment #209 - Posted by: Dan Blackmon (M/180/5'10"/37yo) at June 10, 2011 9:34 PM

M/33/67"/175

Shoulda scaled: 31:09

Comment #210 - Posted by: JC at June 10, 2011 10:03 PM

#190 Chris Vaugh

Hard to tell in the video, but it looks like you're not going below parallel on the air squats. Otherwise it's familiar suffering, which is always fun to watch!

Comment #211 - Posted by: rb (M/34/5'8"/150) at June 10, 2011 10:26 PM

M/20/5'7"/150

19:34

new to crossfit and still trying to get my form right. 185# DL. dips to replace PP (shoulders not up to it)

Comment #212 - Posted by: davidf at June 10, 2011 11:00 PM

DL 80kg
PP 35kg
17mins

Comment #213 - Posted by: Al at June 10, 2011 11:09 PM

m/178cm/88kg/35y
11:35

Comment #214 - Posted by: gepeto at June 11, 2011 12:25 AM

as rx'd 14.15min

day 24 of burpeechallenge

Comment #215 - Posted by: Thomas m/20/6'/185, The Netherlands at June 11, 2011 12:45 AM

8.28 Rx'd

Comment #216 - Posted by: Matt Swift at June 11, 2011 1:55 AM

49 / 183

95# PP

14:24

Comment #217 - Posted by: tom perry at June 11, 2011 4:36 AM

M/40/6'3"/185

As rx'd: 25:43

Comment #218 - Posted by: ekh3 at June 11, 2011 5:25 AM

M/32/5'10"/200lbs

11:35 as Rx'd

Comment #219 - Posted by: kilo at June 11, 2011 5:37 AM

JT as Rx'd - 15:42

BT (165/65) - 13:50

We both need to work on pressing weight over head. The 50 Air Squats were easy for BT, it was the PP that was surprisingly difficult. Great WOD. :) Off to the Regionals to cheer on Jaelyn Wolf!

Comment #220 - Posted by: jtoops m/27/208 at June 11, 2011 6:14 AM

13:10
m/39/73"/185

Comment #221 - Posted by: gunnar at June 11, 2011 6:30 AM

155lb DL
82lb pp
Air squats

Feelin a bit weak and not as good of cardio shape after being sick for two weeks plus. Just happy to be doing and finishing WODS these days to get back into it.

20:27

Comment #222 - Posted by: Kristina f/27/5'3"/122 at June 11, 2011 6:47 AM

45/171

Subbed 205 and 115

19:05

Comment #223 - Posted by: Rick Cantu at June 11, 2011 6:53 AM

M/30/6'3"/222lbs

As Rx'd
13:41

Legs are now shot!

Comment #224 - Posted by: Cody at June 11, 2011 6:53 AM

m/40/76/210

18:05 rx'd

Comment #225 - Posted by: Chas at June 11, 2011 8:13 AM

15:52

Comment #226 - Posted by: Linwood Wright at June 11, 2011 8:28 AM

11:05, next time i'm doing two rounds and brining the DL up to 275lb

Comment #227 - Posted by: Brian at June 11, 2011 9:16 AM

11:05 as rx'd, next time i'm doing two rounds and bumping the DL up to 275lb

Comment #228 - Posted by: Brian at June 11, 2011 9:16 AM

did 21 dead lifts and 10 push press and wrecked my back

Comment #229 - Posted by: Craig 30 6' 5" 185lbs at June 11, 2011 9:17 AM

M - 85kg - 172cm - 28 yrs
14 mins and 15 sec
DL @ 90kg
PP @ 45kg

I've only been doing CF for about 10 days and I love it. I've been dropping the weights a little to learn the routines etc, next time it'll be full weights :-o

Comment #230 - Posted by: mattw1524 at June 11, 2011 9:26 AM

Deadlift @ 185 lbs
Push Press @ 95 lbs

10:53

Could have gone heavier, but I have been doing many longer met-cons and wanted a sprint.

Comment #231 - Posted by: Gerard Dawson at June 11, 2011 9:38 AM

13:18, 185 lb DL, 65 lb PP, should've gone heavier on PP but good form first!

Comment #232 - Posted by: RussA at June 11, 2011 9:46 AM

Sq from blocks: 225x4-255x4-285x4-315x2-315x3
+10xFlip small tire (5:00)
HSN+OHSx3:95-135-155-175-175 (2:00)
30sec drag. Tied rope through hole in tirex4(2:30)

Hope to hit the DL/Sq/PP WOD later...

Comment #233 - Posted by: brian p m/34/5'8-1/2"/168 at June 11, 2011 9:58 AM

27/m/5'11"/217ish
9:43 rxd

Comment #234 - Posted by: Nickosaurus at June 11, 2011 10:07 AM

Scaled: DL 185 lbs; PP 90 lbs
19:50 - and loved every second of it!

Comment #235 - Posted by: fattslob - M/34/5'8"/155 at June 11, 2011 10:14 AM

m/52/158
29min. With a hangover.
Alternated deadlifts and squats then did all the pushpresses in consecutive yet broken sets due to only having one oly bar.

Comment #236 - Posted by: DAVID LINGLE at June 11, 2011 11:02 AM

8:50

Had to drop to 115 on the push press after just 10 reps in round 1.

Comment #237 - Posted by: Sam at June 11, 2011 11:33 AM

rx'd

19:26

Comment #238 - Posted by: Geoff at June 11, 2011 11:46 AM

16:14.... Brutal! Did the DLs as Rx'd but had to bump push press from 135 to 115 and then settled with 95

Comment #239 - Posted by: Herford at June 11, 2011 11:47 AM

m/22/6-1/175
19:56
i had to lower the push press to 115 because i didint want to kill myself!

Comment #240 - Posted by: stephen gunzz at June 11, 2011 12:35 PM

185#DL
115# PushPress
15:02
Legs obliterated.

Comment #241 - Posted by: Aaron at June 11, 2011 12:48 PM

Sore left shoulder kept me from doing this WOD yesterday, so instead I did a 5k weighted run for 33:47

Had to scale this one back a bit for each lift so I didn't hurt myself, but still a heavy ass Met-Con for me.

For time = 21:54
175# Deadlift
95# Push Press

Legs are definitely feelin' it, especially after that run yesterday!!!

Comment #242 - Posted by: James at June 11, 2011 1:06 PM

19'56

Comment #243 - Posted by: stephen gunzz at June 11, 2011 1:16 PM

M/40/190

18:30

Scaled to 185 and 95, all rep counts as rx.

Comment #244 - Posted by: Scott Andresen at June 11, 2011 1:18 PM

as rx'd - 13:10

Comment #245 - Posted by: cnc at June 11, 2011 1:24 PM

First Cross Fit workout: WOD = 20:30. Awesome session, addicted already!!!!

Comment #246 - Posted by: Nickyboy10 at June 11, 2011 1:40 PM

17:30
As rx'd except PP @ 125-lb.
Wow that last squat set was sloooow.

Comment #247 - Posted by: az_sardog M/34/6'1/185 at June 11, 2011 2:37 PM

Rx'd 14:48.
I only had one bar so my rest between sets was spent changing the weight.

Comment #248 - Posted by: Dana Batki at June 11, 2011 2:54 PM

13:19 rx'd push press the worst.
M/6'0"/170lbs/hooyah

Comment #249 - Posted by: Manny at June 11, 2011 3:17 PM

21:53 one bar.

Comment #250 - Posted by: rick at June 11, 2011 4:00 PM

32 yom, 190 lbs

15:20 as rx'd

Comment #251 - Posted by: Jeff Weltmer at June 11, 2011 4:34 PM

M/33/5'9"/155

Subbed 185lbs DL, 95lbs push press. One bar.

16:00

Comment #252 - Posted by: Antun Karlovac at June 11, 2011 4:40 PM

17.17

Comment #253 - Posted by: controlfreak at June 11, 2011 5:05 PM

21:34

Tough workout. I was sweating like crazy. I was afraid the push press would be the hardest part, but it was all pretty bad after the first round.

Comment #254 - Posted by: Alton 31yo, 5'11", 175lbs at June 11, 2011 5:06 PM

m 44yo 6' 205

rx 7:52

the large amount of tabata airsquats i do in my regular wods helped big time on this one.

Comment #255 - Posted by: chris mck fd at June 11, 2011 5:20 PM

14:10. Scaled to 185 and 115

Then did 1 mile/100 sit ups/1/2 mile/50 sit ups/ 1/4 mile/25 sit ups in 25 min

Comment #256 - Posted by: Bird at June 11, 2011 5:23 PM

10:05...Wheew that was a good one.

Comment #257 - Posted by: JB at June 11, 2011 5:34 PM

8:36 rxd

Comment #258 - Posted by: M/46/200/69" chriis bham at June 11, 2011 6:22 PM

1:25:27

Comment #259 - Posted by: myles456 at June 11, 2011 6:50 PM

as rx'd

14:28

Comment #260 - Posted by: Bells 38/195 at June 11, 2011 8:13 PM

M/26/190#
9:06

Comment #261 - Posted by: koerner at June 11, 2011 8:14 PM

12:45 rxd

Comment #262 - Posted by: Ross Hanson at June 11, 2011 8:38 PM

As Rx'd: 17:24

Comment #263 - Posted by: Dennis M/28/6'0/190 at June 11, 2011 10:13 PM

M/43/6'/221
As Rx'd
13:10

Comment #264 - Posted by: bill wilhelms at June 11, 2011 10:34 PM

Rx'd
12:53
Air squats is a huge weakness.

Comment #265 - Posted by: Jeff A at June 12, 2011 12:03 AM

as rx'd
14:20

Comment #266 - Posted by: md at June 12, 2011 4:34 AM

warmup: day 57 burpee challenge

pack workout from brandx. 165lb DL and 75lb PP

15:35

Comment #267 - Posted by: brett_from_wylie at June 12, 2011 5:40 AM

Rx'd 9:45, split the first 2 rounds of pp's in half.

Comment #268 - Posted by: amped 36/M/195/6' at June 12, 2011 7:45 AM

10:33 Rx'd

Taking 5 months off to do HIIT seems to have started to pay off.

Comment #269 - Posted by: SeanW/32/M/215 at June 12, 2011 8:00 AM

m/50/5'9"/183#
Biked 15 miles then did WOD rx'd
13:57

Deads and squats were fast, but the PP took me a long time

Comment #270 - Posted by: Jim Colby at June 12, 2011 9:24 AM

M/175/31/5'7"
as rx'd 21:22

Comment #271 - Posted by: Mark S. at June 12, 2011 9:33 AM

CFWU x 3

#185 on DLs, #105 PPs

19:34

Comment #272 - Posted by: F15E_WSO_M/49/6'/175 at June 12, 2011 12:03 PM

7:42 Rx'd

Comment #273 - Posted by: travis reese m/25/175/68 at June 12, 2011 12:38 PM

Scaled deads to 80 kg and pp to 40 kg. 9:37.

Comment #274 - Posted by: Julian at June 12, 2011 12:40 PM

couple days behind in wod.
performed at rx for female
155# dl
50 squat
95# pp

21-15-9
16:12

f/42/5'2"/133

Comment #275 - Posted by: Karyn at June 12, 2011 1:51 PM

16:42 as rx'd

Comment #276 - Posted by: zenoperegrinus at June 12, 2011 2:05 PM

165lb dead lift, 105lb push press, 31.10 minutes.

Comment #277 - Posted by: MEK at June 12, 2011 4:08 PM


as rxed 11:44

Comment #278 - Posted by: Kevin McClellan 49/195 at June 12, 2011 5:40 PM

For time:
Scaled / Modified
205 pounds for Deadlift and 100Lb Sandbag Push press
24:09
Only 100° outside today
My garage gym?
M/53/6’/210

Comment #279 - Posted by: Pete In Sun City at June 12, 2011 6:02 PM

M/34/6'1"/210

Ax Rx'd 10:36

This one was a beat down! LOL.

Comment #280 - Posted by: Dai Manuel at June 12, 2011 8:30 PM

27:05 as rx'd

Comment #281 - Posted by: Erik Mortensen at June 12, 2011 8:45 PM

Scaled to 80/40 kg for dl and pp ->8:25

Comment #282 - Posted by: AndersB at June 12, 2011 11:53 PM

Did this yesterday June 12
Time - 12:08 scaled to 135# for deadlift and 95# Push press

Comment #283 - Posted by: Rochella at June 13, 2011 4:08 AM

13.june
Scaled Pushpress 110 lbs but 225 Deadlift
Time 20:10
Sweat..

Comment #284 - Posted by: Anders at June 13, 2011 5:00 AM

14:01 scaled Push Press to 115.

Comment #285 - Posted by: ggf at June 13, 2011 6:26 AM

13:00

Scaled Push Press to 95 and DL to 165

Should go more on the DL next time

Comment #286 - Posted by: TZ at June 13, 2011 8:16 AM

21 15 9
95# Cleans
Squats
95# Push Press
9:52
Good Workout....didn't feel well

Comment #287 - Posted by: dyagg at June 13, 2011 10:08 AM

14:13

as rx'd

Comment #288 - Posted by: mwf at June 13, 2011 11:13 AM

14:54 As RX'd

Comment #289 - Posted by: corey at June 13, 2011 12:05 PM

13:43 (115/55)

Comment #290 - Posted by: jsk at June 13, 2011 2:21 PM

As Rxd

19:07 Strong on deadlift and squats, weak on press

Comment #291 - Posted by: Chris Wheeler 48/m/236 at June 13, 2011 3:03 PM

14:54 rxd. There are some really sick times posted!

Comment #292 - Posted by: bill/52/206/6' at June 13, 2011 4:06 PM

18:40. Deadlift 195#. 50# DB push press

Comment #293 - Posted by: egan m/22/69/160 at June 13, 2011 5:10 PM

Rx'd

12:13

m/35/5'10"/185

Comment #294 - Posted by: dave at June 13, 2011 5:19 PM

M/42/180

As rx'd:

18:59

Slow, but that's life on the road.

More better faster

Comment #295 - Posted by: Marty at June 13, 2011 5:45 PM

185 DL 85 PP
20:48

Comment #296 - Posted by: David Burns at June 13, 2011 5:52 PM

Scaled

185# DL
50 Squats
95# PP
21-15-9

15:15

M/39/5'8"/160#

Comment #297 - Posted by: Brad at June 13, 2011 6:56 PM

17:30, after softball game, Rx except scaled down to 95lb PP halfway through first set (I'm 160lbs). Just gives me something to blow away in the future!

Comment #298 - Posted by: jonesy at June 13, 2011 7:37 PM

C-
11:48
155# DL
95# PP

Comment #299 - Posted by: Jeff & Charity @ CF Snohomish at June 13, 2011 9:29 PM

Oops. I did 50 squats in between the push press and deadlift and the deadlift and push press. So as Rx'd plus additional 150 squats in 17:47. Not too bad for doing extra.

Comment #300 - Posted by: Erik at June 13, 2011 10:59 PM

as rxd

19:45

Comment #301 - Posted by: tjmahl/44/220 at June 14, 2011 3:18 AM

pack
155 DL
95 PP

22.30

Comment #302 - Posted by: footdoc at June 14, 2011 8:03 AM

20:49

195# DL
105# PP

Comment #303 - Posted by: Brad Wilson m37/180/5'9" at June 14, 2011 8:50 AM

6/13...37:02...167/176
As rx'd. Not a great time but avg. HR shows I was working hard. Didn't eat too much today which didn't help, esp. toward the end.

Comment #304 - Posted by: Mike Scott M/44/5'10"/212 at June 14, 2011 10:06 AM

6/13 as RX'D 14:26

Comment #305 - Posted by: Ryan Birdsley 35M/185/6' at June 14, 2011 10:32 AM

as rx'd

13:38

at 0530 this morning:

6x150m hill sprints - 28-30s each, rest 90s between sprints

Comment #306 - Posted by: GleichSTL m/33/177/5'10" at June 14, 2011 10:52 AM

205#dl for first 11 then dropped to 185#
95# Push Press

16:20

Comment #307 - Posted by: knodes at June 14, 2011 11:43 AM

For time:
65 pound Deadlift, 21-15-9 reps
50 Squats between
37 pound Push press, 21-15-9 reps

19 minutes

Comment #308 - Posted by: Paul s at June 14, 2011 11:45 AM

For time:
65 pound Deadlift, 21-15-9 reps
50 Squats between
37 pound Push press, 21-15-9 reps

13:46

Comment #309 - Posted by: susan m at June 14, 2011 11:47 AM

27/m/205

20:08
(95, 115, 135 on PP)

Comment #310 - Posted by: Sam J at June 14, 2011 1:18 PM

11:02 as rx'd
Bonnaroo!!!

Comment #311 - Posted by: Adam m/27/6'1"/195 at June 14, 2011 1:35 PM

Did exact workout.

8:34 used 75lbs dumbbells only difference

Comment #312 - Posted by: Josh Hutton at June 14, 2011 2:21 PM

M/26/6'4/250

As RX'd- 10:22
Good one!

Comment #313 - Posted by: Kyle at June 14, 2011 3:03 PM

19:51
175 & 95

Comment #314 - Posted by: FJR m/37/5'11''/195 at June 14, 2011 3:33 PM

M/26/63"/100#
135#DL, 85#pushpress
27:14

I finished!

Comment #315 - Posted by: Naushad K. at June 14, 2011 3:38 PM

As rx'd: 12:34

Comment #316 - Posted by: therozfather. 31/M/194 at June 14, 2011 3:41 PM

As rx'd

14:27

Comment #317 - Posted by: al deezy at June 14, 2011 3:42 PM

As Rx'd.
15:59


Mrs. Miyagi
150# Deadlift and 90# Push press. Rest as Rx'd.
14:13

Comment #318 - Posted by: Miyagi m/31/162.8# at June 14, 2011 3:55 PM

185 dl 95 pp
16:30

Comment #319 - Posted by: ecp2 at June 14, 2011 4:49 PM

22:59. As Rx'd.

Comment #320 - Posted by: Erik 30/M/76.5"/210 at June 14, 2011 5:50 PM

13:21, 115 pp

Comment #321 - Posted by: Raph at June 14, 2011 8:00 PM

70kg dead
25 squats
40 kg pp
12:55

Comment #322 - Posted by: liam at June 14, 2011 10:44 PM

M/43/5'11"/185

21 225# Deadlifts
50 Squats
10 135# push presses + 11 125# push presses
15 225# Deadlifts
50 Squats
15 125# push presses
9 225# Deadlifts
50 Squats
9 125# push presses

19:19

M/14

15 70# Deadlifts
35 Squats
15 45# Push presses
12 70# Deadlifts
35 Squats
12 45# Push presses
9 70# Deadlifts
35 Squats
9 45# Push presses

10:50

Comment #323 - Posted by: nutfam at June 15, 2011 4:12 AM

as rx'd
15:55
m/36/228

Comment #324 - Posted by: Toby D at June 15, 2011 4:42 AM

11:59 rxd

Comment #325 - Posted by: dan bosco at June 15, 2011 8:35 AM

WOD #109 - Done on 6/15. Dreading this one for some reason but I thought it went well. As Rx'ed!

Greg A.'s warmup (no pullups or dips, did some full range DB movements instead)
WOD Time - 14:07

M/42/5'11"/257

Comment #326 - Posted by: Pat Overton at June 15, 2011 9:09 AM

Rx'd
9:31
Favorite EVER

Comment #327 - Posted by: Josh at June 15, 2011 10:55 AM

Scaled to 85kg DL and 40kg PP
18 mins

great workout

Comment #328 - Posted by: Alvaro M at June 15, 2011 12:14 PM

Tonino M/72kg/185cm 80kg dl - 50kg pp, time 19:40
f***ing squats!!!

Claudio M/83,5kg/182cm 80kg dl - 40kg pp, time 17:30
must work on the deadlift and try to round the spine.

Umberto M/82kg/178cm as rx'd 11:58

Comment #329 - Posted by: Umberto - CROSS GYM at June 15, 2011 12:16 PM

8.57 rx'd

Comment #330 - Posted by: Chris at June 15, 2011 1:33 PM

16:31 rx'd very challenging.

Comment #331 - Posted by: Scubasteve 39 167 at June 15, 2011 4:53 PM

17:16

Comment #332 - Posted by: Craig-Always Forward CrossFit at June 16, 2011 4:34 AM

14:05 Rx'd
M/35/192cm/97kg

Comment #333 - Posted by: Daniel at June 16, 2011 6:04 AM

Push Press at 115, otherwise as rx'd

16 min +/-

Push Press broken except for last round

Smoked

Comment #334 - Posted by: clark at June 16, 2011 7:31 AM

M/36/6'/250

11:23 RX

Great WOD but my legs are dead now

Comment #335 - Posted by: Bill at June 16, 2011 9:39 AM

scaled PP to 125#
rest as rxd

18:53

Comment #336 - Posted by: schinizel m/32/5'9/155ish at June 16, 2011 9:59 AM

21:25 rx'd cleaned PP from the floor. Recruited my kids to strip and load weights in between movements.

Comment #337 - Posted by: GU997 M/42/190/5'10" at June 16, 2011 2:34 PM

scaled to 185 on DL and 95 on PP

16:45

tough wod

Comment #338 - Posted by: benji at June 16, 2011 5:35 PM

WU
17:54
M/50/194#/72"

Comment #339 - Posted by: RB at June 16, 2011 6:26 PM

as rx'd 21:20

Comment #340 - Posted by: Jeff Gebbie at June 16, 2011 7:07 PM

rx'd: 14:26

Comment #341 - Posted by: MikeyPaul - M/29/5'8"/170 at June 16, 2011 7:14 PM

As rx'd 17:50 ...after hitting a new OH squat PR, 200lbs

Comment #342 - Posted by: Jason T at June 17, 2011 2:23 AM

Rx'd at 12:25
Totally smoked

Comment #343 - Posted by: JG at June 17, 2011 6:50 AM

9:21.(overhand grip) Pre wod squat cleans x 3

Comment #344 - Posted by: JDisch at June 17, 2011 8:01 PM

Jeff @ work
One bar. Changed my own weights back and forth.
10:23

Comment #345 - Posted by: Jeff & Charity @ CF Snohomish at June 18, 2011 6:36 PM

12:49, 115# PP

Comment #346 - Posted by: Mad Max at June 18, 2011 7:29 PM

m/37/5'9/177
CFWU-3. No HSPU 3rd. Superman. DU.
15:45
Not bad overall.
DL little disapp. Broken to 15+6, 9+6.
PP not bad. Pretty good job of staying on heels, knees out front on dip. Definitely good job keeping back tight.
Squats not bad. Good consistency. Now pick up the pace.

Comment #347 - Posted by: jrm at June 18, 2011 8:25 PM

27/m/205
CF day 51

20:08
(95, 115, 135 on PP)

Comment #348 - Posted by: Sam J at June 20, 2011 6:24 AM

06/20/2011

Sub'd 50lb dbls:

11:33

Comment #349 - Posted by: TommyKrackCorn at June 21, 2011 10:31 AM

As Rx'd.

13:30

Comment #350 - Posted by: Tim_48_5-11_195 at June 21, 2011 2:41 PM

Are the Push Presses from a rack or are you supposed to clean it from the ground?

Comment #351 - Posted by: Josh at June 22, 2011 1:29 PM

18:30

Comment #352 - Posted by: Matt Johnson at June 23, 2011 7:20 AM

8:24

Comment #353 - Posted by: Kevin - M/190/6'/39 at June 24, 2011 9:50 AM

16:02

Comment #354 - Posted by: Pacers at June 25, 2011 5:30 AM

did this WOD today (6/26/2011) because I've been sick for the last 3 weeks. Did some OHS and snatch progressions before hand.

As rx'ed: 10:20

I'll take it. I'm sure I can get break 10 min no problem once I'm fully healthy.

Hell yeah! I missed my crossfit WODs the past few weeks!

Comment #355 - Posted by: Rich B. at June 26, 2011 2:04 PM

Morning of cruise departure, modified to expedite.
185lb DL x 21
95lb PP x 21
185lb DL x 15
95lb PP x 15
185lb DL x 9
95lb PP x 9
cold shower, drive to Baltimore on blackeye

Comment #356 - Posted by: ajax at June 26, 2011 6:25 PM

2nd WOD of the day

11:40 as rx'd

Sub-10 next time! Push Presses easier than I thought.
Push harder on Push press and squats unbroken next time.

Comment #357 - Posted by: soccerman/CrossFitRenaissance/6'/192 at June 29, 2011 7:34 PM

50/m/190

As Rx'd. 16:38

Comment #358 - Posted by: denob at June 30, 2011 2:00 PM

Scaled to:
185# DL
95# pp
19:43

Comment #359 - Posted by: chavez at July 2, 2011 11:44 AM

6-14-11

115# pp

19:50

Comment #360 - Posted by: bookworm at July 3, 2011 3:33 AM

scaled to:
80kg deadlift
50kg pushpress

this was harder than I excepted. Shoulders and lungs were in fire...

8:20

Comment #361 - Posted by: Sam at July 7, 2011 7:51 AM

~27 minutes (watch stopped)

Comment #362 - Posted by: Manchild at July 9, 2011 12:22 PM

M/32/5'8"/170lbs

As rxd. 13:34

58 157 172
300 cal

Push presses got hard

Comment #363 - Posted by: Adam Hamm at July 18, 2011 7:23 AM

21.11 rx'd

Comment #364 - Posted by: Faleep at July 19, 2011 11:01 AM

Modified down to 95# DLs and 65# push press - 10:42

Comment #365 - Posted by: Rob at August 3, 2011 12:30 PM

12:08

M/41/180

Comment #366 - Posted by: jayhawkcf at September 7, 2011 8:36 AM

As rx'd, 15:57. (80% effort)

I'm a little under the weather today, but still felt like working out, so this gave me the opportunity to try something I have been wanting to try lately - which is the idea of working out at a sub-maximal effort (or intensity). I was curious how this would feel during the WOD, and also curious to see if it changed my outlook pre-WOD. I generally took the same quick pace to the movements themselves, but tried to focus on perfect form. I also broke in more places than I normally would have, and took my time between exercises - towel off, sip of water, etc. My mindset was that I wanted to feel reasonably comfortable prior to getting back on the bar to start again.

So I broke the deadlifts 14-7 / 10-5 / 6-3. Did the squats mostly unbroken, but took a nice, relaxed pace. Broke the push press 10-6-5 / 8-4-3 / 6-3. Afterward, I was sweating pretty good and tired, but I wasn't laid out on the floor. Still a pretty tough WOD. My mid- and lower back were tight afterwards from the combination of movements.

Comment #367 - Posted by: Mel/38m/5'10"/175 at September 15, 2011 12:40 PM

CFWUx3
22:25

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