July 31, 2011

Sunday 110731

For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards

Josh Bridges 7:14, Michelle Kinney 8:36. Post time to comments.


Enlarge image

Jason Khalipa, 2011 Reebok CrossFit Games Event 5.

"Inside a Strongman Seminar: Atlas Stones" with Rob Orlando, CrossFit Journal preview video [wmv] [mov]

2011 Reebok CrossFit Games Finals Premier Show, Live Sunday, July 31th, 1:00pm PDT.

"A Brief Oral History of Melissa McCarthy's Huge Bridesmaids Performance" by Nathaniel Penn, GQ.

Posted by Pukie at July 31, 2011 5:00 PM

khalipa is a beast.

Comment #1 - Posted by: jeremy at July 30, 2011 6:05 PM

So is Froning. And Bridges and all these athletes.

Comment #2 - Posted by: Corey at July 30, 2011 6:17 PM

What on god's green earth does that GQ article have to do with anything?

Comment #3 - Posted by: K love at July 30, 2011 6:58 PM

What on god's green earth does that GQ article have to do with anything?

Comment #4 - Posted by: K love at July 30, 2011 6:59 PM

@corey: yeah, you're right, they're all beasts.

Comment #5 - Posted by: jeremy at July 30, 2011 7:02 PM

games WERE disapointing, with the bad streaming and all, but they are coming togehter and the action has been and is good. Women dukin it out now.

Comment #6 - Posted by: Corey at July 30, 2011 8:27 PM

Why couldn't Rob O compete just because he didn't finish the first WOD?

Comment #7 - Posted by: Mike R at July 30, 2011 9:02 PM

The Jumbotron is a life-saver! For a brief few moments during the women's Killer Kage event, there was actually a commentary. Only lasted a few seconds, though. Would be great to have that consistently throughout.

I really miss the quality of last year's streaming of the Games. I would have been quite happy to pay to watch a quality live stream (not a few hours on the ESPN thing). Hope this is sorted for next year.

Comment #8 - Posted by: Lol Mettam at July 30, 2011 9:18 PM

Totally agree, last yr was awesome to stream. I keep getting anxiety as it cuts out during the times that matter. I'm gonna need a xanex just to get through the final, =)
awesome job to all the athletes and I am so impressed with the great sportsmanship of everyone.

Comment #9 - Posted by: LMH at July 30, 2011 9:37 PM

The 2011 Reebok CrossFit Games are AWESOME!! I only have one problem with it... It's really taking away from my training! LOL And the ESPN 3 streaming is an awesome way to recap the day! And the people at Rogue Fitness are doing an amazing job, not to mention the volunteers, judges, and even Mr. Castro, & Budding!

Comment #10 - Posted by: Adam Manley 28/5'9/202 at July 30, 2011 9:45 PM

Wouldn't it be ironic if there is some sort of atlas stone event this year, now when Rob is out. I don't think it will though. I think there will be something with climbing cargo nets. I can just feel it...

Comment #11 - Posted by: sven at July 30, 2011 9:47 PM

Elisabeth Akinwale is the man (so to speak). She must have had the fastes time on the monkeybars even compared with guys. Totally unbroken! That was really impressive!

Comment #12 - Posted by: sven at July 30, 2011 9:49 PM

I can't find the womens weight fir DLs. What was it in the games- anyone know???

Why don't they post it for us?

Comment #13 - Posted by: Kristina at July 30, 2011 10:26 PM

Womans weight for the DL was 165lbs but the also used 25lb metal plates for men and woman so they were deficit deadlifts.

Comment #14 - Posted by: Jack Cambra at July 31, 2011 12:01 AM

Womens weight was 165lb. They were done with short metal 25lb plates also to make them deficit deadlifts.

Comment #15 - Posted by: Jack Cambra at July 31, 2011 12:03 AM

Can anybody tell me what the best substitution for the sprints would be? I work out in a flat and putting shoes on and off and running down the stairway do sprint one time doesn't sound like a good idea for a timed workout. Perhaps squats?

Comment #16 - Posted by: Chris E at July 31, 2011 12:05 AM


As rx'd


10m shuttle runs inside the gym.

Comment #17 - Posted by: Memuc at July 31, 2011 3:24 AM

Despite all of all the complaints/problems with this year's coverage, I just wanted to say thanks to HQ for giving us this amazing free resource at crossfit.com, free streaming of the games and the worth-every-penny crossfit journal. Empowering and life altering stuff!


Comment #18 - Posted by: Dave W at July 31, 2011 4:30 AM

15 pull ups, 15 push ups/muscle ups

Comment #19 - Posted by: Cory at July 31, 2011 4:50 AM

Two questions:

One, what is a good sub for running? My gym here in Kabul doesn't even have space for shuttle sprints. =/

Two, regarding front squats. I'm struggling with being able to get a full range of downward motion when I do front squats or the squat/clean/jerk we did the other day. I feel as if I'm going to faceplant everytime I try it with any real weight. What can I do to fix this?

Thanks for any advice.

Comment #20 - Posted by: Josh P at July 31, 2011 4:57 AM

Alright, much variation for me again, but I want to do my workouts as close as possible to the original WOD.

3 rounds of:
3 Pull-Ups and Dips for each Muscle-Up
175lbs Deadlifts (I always have problems with my grip strength, so I wanted to start low to see how that works when I sweat so much. The suggested weight was my 1x5 max...)
GHD-situps on a bench
Zercher Squats with 175lbs instead of sprints (2-4-6, too low as I noticed)

Time: Embarassing 43:47

I originally wanted to do all 4 rounds, but my joints already gave in during the dips on the third one. Another thing was I didn't feel ready to do anything heavy when my pulse is high, must be coming from all the time with pure strength training where I can rest as long as I want.
I'm really curious about the next time I need for this workout after doing more crossfit stuff :).

Comment #21 - Posted by: Chris E at July 31, 2011 4:57 AM


Adjusted deadlifts to 185 1st set and 135 2nd-4th
Rest RX'D


Comment #22 - Posted by: Christopher Brown at July 31, 2011 5:01 AM

#20 (Josh P): Many people don't have the flexibility for squats when they start. If they go down they tend to be on their toes. My best friend had the same problem. The best solution was a wider stance, that helped him very very much. And always remember to point the toes outward, not straight forward. I'd also look for methods to increase your flexibility for the futue.

Comment #23 - Posted by: Chris E at July 31, 2011 5:11 AM

Aside from some technical hiccups the Games coverage has been awesome. Been great being able to watch it on the TV via ESPN3 and the XBOX. The range of modalities being tested has been incredibly balanced too. Great work HQ.

Comment #24 - Posted by: Bob at July 31, 2011 5:13 AM

rob orlando weighed in at 195 maybe he was just too heavy to swim

Comment #25 - Posted by: alan yi at July 31, 2011 5:23 AM

Cannot wait to hit today's workout. Yesterday's was awesome. I have never been able to do rope climbs because I have never been anywhere with a rope. I have always done the towel pullups, and when I first started CF I could have sworn the substitute was 6 alternating towel pull ups for 1 ascent. Now I see the substitution says 15 for a 15' rope. I watched the video of yesterday's WOD and it looks like to climb a 15' rope everyone was right around 6-7 pulls. Can anyone explain this? I did the WOD yesterday as follows

Towel pullups, 30 alternating (6 reps one ascent then would drop down)
145 pound Clean and jerk, 5 reps
towel pullups, 24 alt
165 pound Clean and jerk, 4 reps
Towel pullups, 18 alt
185 pound Clean and jerk, 3 reps
Towel pullups, 12 alt
205 pound Clean and jerk, 2 reps
Towel pullups, 6 alt
225 pound Clean and jerk, 1 rep

I was at 8:34 when I got to the final 225# C&J, and I tried until 11:30 to get it up. I just could not even clean it my grip seemed to be done, and 225 C&J is my PR right now anyway. I will definitely be working on my lifts this next year.

Comment #26 - Posted by: PadenW at July 31, 2011 5:37 AM

day 3 - maybe will finally get some commentary with the jumbotron feed?

coverage has been WEAK this year. embarassing.

zero dialogue from HQ, Budding, Coach, etc as to why it hasn't been fixed. why not communicate with your community?

Comment #27 - Posted by: Matt at July 31, 2011 5:41 AM

So today was a scale-a-thon... I almost feel like I didn't even do the same WOD. There were a lot of advanced movements (at least to me) but here are my results:

5 Muscle-ups -scaled to Muscle-Up progressions
10 205# Deadlift (245# is my 1RM)
15 GHD Sit-ups (Used a Swiss Ball instead due to having 2 back surgeries)
Sprints -used Jump rope instead, no space to sprint in Globo-gym.

Time: 15:40

Goal this year is to complete a muscle-up :)

Comment #28 - Posted by: Matt at July 31, 2011 6:04 AM


Muscle-up progressions, otherwise as rxed. Got back in the 2 hands on the ground practice for GHD, which I need to do.

Comment #29 - Posted by: Dave W 5'7" 27 180 at July 31, 2011 6:13 AM

2011-07-31: 14:58 (2:31,3:30,4:15,4:41). Hard.

Comment #30 - Posted by: gs at July 31, 2011 6:29 AM


3x pull-ups/dips for first 5 muscle-ups, then switched to 2x for the next 3 sets of muscle-ups.

GHD sit-ups done with feet under my DL bar, sitting perpendicular on a bench.

The rest as rx'd.

Comment #31 - Posted by: Jeff A m/5'7/21/190 at July 31, 2011 6:29 AM

Well that's just great! I finially get the chance to sit down and watch some of the games (replay) and my ISP is not included on the ESPN subscriber list. Now don't get me wrong, I love crossfit and what it's done for me. But I'm starting to believe that commercial-izing it was wrong. Hell, I believe in capitalism at it's best, but now us little/new/amateurs are starting to get excluded. I can't help the way I feel but I like the "old" days of crossfit. Simple, mean, dirty, effective, family. C'mon Greg, whadda ya say?

Comment #32 - Posted by: Brad Wilson - m/38/5'9"/180# at July 31, 2011 6:31 AM



Comment #33 - Posted by: cosmo at July 31, 2011 6:34 AM

Two questions:

One, what is a good sub for running? My gym here in Kabul doesn't even have space for shuttle sprints. =/

Two, regarding front squats. I'm struggling with being able to get a full range of downward motion when I do front squats or the squat/clean/jerk we did the other day. I feel as if I'm going to faceplant everytime I try it with any real weight. What can I do to fix this?

Thanks for any advice.

Comment #34 - Posted by: Josh P at July 31, 2011 7:47 AM

Oops, double post.

Thanks so much Chris E.! I'll give it a shot tonight and see how it works. Here's to getting it right!

Comment #35 - Posted by: Josh P at July 31, 2011 7:51 AM

Does anyone else feel like Kristan Clever is not squatting down far enough on ANY squatting exercise, or is it just me? Maybe I squat too deep. What is the standard for this?

Comment #36 - Posted by: Saam at July 31, 2011 8:57 AM

26:07 (185lb Deadlift)

Comment #37 - Posted by: gb 43/m/71"/185# at July 31, 2011 9:41 AM

4 rds:
5 x MU
10 x 245lb DL
30 x army situps (feet under med ball)
MU and DL unbroken
no sprints (calf)

Comment #38 - Posted by: ajax at July 31, 2011 9:42 AM

@ Saam, i was thinking the exact same thing.. she def doesnt go down as deep as the other girls

Comment #39 - Posted by: Vidar at July 31, 2011 10:07 AM

as rx'd 00:15:44.7

Comment #40 - Posted by: pricey30 at July 31, 2011 10:30 AM

No offense but the music at the Games is terrible and annoying, please remove it next year.

Comment #41 - Posted by: PP at July 31, 2011 10:37 AM

WOD today I subbed bar muscle ups, and did shuttle 50 yard shuttle ones up to the 150. Then I shuttled 100 yds for the 200. Jalapenos for lunch were a terrible idea. Completed- 15:50. Disappointed.

Comment #42 - Posted by: PadenW at July 31, 2011 11:02 AM

5th day of Xfit. Subbed pullup/ring dips for the muscle ups and 155# for the 245# deadlift.


Comment #43 - Posted by: USMCpaddles at July 31, 2011 11:06 AM

Actually, I am at the Games and I think the music has been excellent. Can we get the weekends playlist published?

For all the complaining about Reebok prior to the games, they sure have moved A LOT of merchandise this weekend. They sold out early of most of the good stuff... Lots of people walking around in Reebok gear. And yes, quality makes a difference.

Joshua Bridges is the guy I didn't know much about before the competition, but I sure do now.

Thanks for the Beach wod organizers. It was a great venue for us people from out of town!

The Games have been awesome so far, but I can understand the disappoint people at home must feel with the internet coverage. Last year I streamed it and it was simply amazing...

We ran into Mikko and he seemed in good spirits, pretty relaxed, he posed for a few pictures... Very nice guy!

Comment #44 - Posted by: Ronnieboy at July 31, 2011 11:25 AM

35:40 205# dl

Comment #45 - Posted by: ccraft at July 31, 2011 11:35 AM

Watching the crossfit games right.
Good stuff.
These older men are beasts! I hope i'm at half they level they are at when i reach that age

Also... i thought about this now... the crossfit games/crossfit in general. the only sport where you compete against someone else trying to beat them at whatever exercise you are performing. Yet at the same time the winner will go on and cheer on the person that is still working out and push them to finish. Opponents push each other... good stuff.

Comment #46 - Posted by: Chachg at July 31, 2011 11:36 AM

17:40 as Rx'd strict muscle-ups
(two Muscle-up main site WOD's in a week! I'm in Heaven.)

Congrats to the competitors and everyone involved in a great Games. You know, I never saw the P 90X guys; how did they do?

Comment #47 - Posted by: TRN III at July 31, 2011 11:59 AM

sub'd 245lb DL's for 205lbs. MU's were sloppy still need to work on those and we were running the about 40yards one way but just called it 25yards to make it easier to count. Plus it's always good to get alittle more cardio in :)


BTW does anyone have good reccomendations for gym chalk?

Comment #48 - Posted by: Fernando m/21/5'9/155 at July 31, 2011 12:05 PM

21:20, muscle up sub,3x pull ups/ring dips, spin bike for sprints

Comment #49 - Posted by: baqdraft57 at July 31, 2011 12:06 PM

Did yesterday's rope/clean and jerk wod. Results posted there.

Comment #50 - Posted by: Kevin C. (M/52/5'11"/172) at July 31, 2011 12:26 PM


W/U: 3 rnds of erg row, 10cal; pull-up, 10x; push-up, 10x; AbMat sit-up, 10x.

As Rx: 13:02.

C/D: skipped.

Runs on outside road course (87F, 45% humidity, wearing VFF). Everything was kept at a steady pace, though the DLs got faster with each round.

Comment #51 - Posted by: rjf (Since 07-20-07. WOD no. 1105) at July 31, 2011 12:48 PM

16:37, rxd.

that was fun.

Comment #52 - Posted by: aermio m/32/5'7"/150 at July 31, 2011 12:59 PM

Sunday musings (from the Games)...

1) Priceless. Airfare to LA...$whatever. Hotel in LA...$whatever. Being with one of your sons as he watches his first Crossfit Games?

2) Games roommate. For the last several years Dale and I have been hotel roomies for the Games (our original suite none other than Appolloswabbie). Due to circumstances of a rather pleasant nature that did not occur this year. Dale has continued to be my tour guide, however, so the streak continues. Thanks Brother!

3) Community. I've said it so many times before but it bears repeating, there is something truly unique and special about this community of ours. Athletes cheer on the very competitor who is knocking their brains out to beat them. Volunteers travel from hundreds of miles away for 3 squares and a sunburn. People you've never met face to face simply beam when they realize that it's YOU who just called their name.
Although it has grown to an enormous size, simply unrecognizable from the surface from the barbecue at the Ranch, at its core the Crossfit Games is still just a fitness festival among friends. Indeed, it seems that Reebok is at much greater risk of becoming "Crossfitty" than the opposite.
4 Crossfit Teens I. There was a Crossfit Teens exhibition this year with two WOD events pitting 7 teams from around the world against one another in the Masters' venue. What? You didn't know that? No matter...surf over to the archived feeds this week and watch. Stunning performances that each of you will recognize as Crossfit, brought to you by the (near) future of fitness.

Who are these kids? Let me tell you a story first (no names...these are still kids). One of the boys on the Steve's Club team was offered a new position in the neighborhood business, lookout. New job came with a raise and...ahem...some protective equipment. He turned the job down, although the money would have been really helpful at home. Why?
"I'm sorry, I can't do that. I have Crossfit and I have to be there at the same time you want me."
How good is THAT?!

Crossfit Teens II. One of the young women who competed was gushing about being at the Games. She was just amazed that all of her Games heroes were right there, including the teen members of the Martin family, among the original Crossfit Kids. She had just slayed the WOD, and someone pointed out her (PU) ripped palms, asked her if it was worth it.
"Oh, yes! There were some little kids watching us. What if one of them might be the next Crossfit Teen in her town? I want to be an inspiration to THEM. I want to be part of something that changes the world." I kid you not; she really said that.

The future of the future of fitness appears to be in good hands.

I'll see you next week...

Comment #53 - Posted by: bingo at July 31, 2011 1:01 PM

Musings from the Games await...

Comment #54 - Posted by: bingo at July 31, 2011 1:02 PM

Chris scaled to 215 DL 3 PU 3 ring dips for each MU 15 reg situps

Tobey lacerated artery a day ago recovering by chewing his bandages off and being doofy on pain meds.

Comment #55 - Posted by: Chris and Tobey at July 31, 2011 1:13 PM

CFNE team Ring Dips-judge should watch this vodeo http://journal.crossfit.com/2009/09/a-casual-exploration-into-ring-dips.tpl

"Diane" ring dips KStar style

Hip lowers about 3" every rep

come on Boz you were right there...

Comment #56 - Posted by: Noone at July 31, 2011 1:28 PM

@Josh #34-the trainers at sealfit.com recommend double unders or just plain jumping rope OR jumping jacks for running. 50 double-unders/150 singles per 400m or 100 jumping jacks per 400m. I do that a lot as it't not always easy to be on a track and tmills don't lend themselves to unbroken sprints. The running is still more effective but in a pinch those subs work well.

Comment #57 - Posted by: John Viola at July 31, 2011 2:03 PM

Done in 102 deg heat in my garage and outside. No a/c! Hands tore up from rope yesterday made dl's tough. Tried to grip more with fingers then hands. Time 20:04

No rings no GHD

10 pullups
10 dips
10 deads 245#'s
15 situps
sprint 50yds

10 pullups
10 dips
10 deads 245#'s
15 situps
sprint 100yds
10 pullups
10 dips
10 deads 245#'s
15 situps
sprint 150yds
10 pullups
10 dips
10 deads 245#'s
15 situps
sprint 200yds

Comment #58 - Posted by: b hirt at July 31, 2011 2:10 PM

As rx'd

25 yard turn around on run
Small plates for DL were rough
Muscle-ups under small bar so not much room to kip

Comment #59 - Posted by: justaman - liberty, sc at July 31, 2011 2:15 PM

8:20 as RX'ed. I was definitely happy with this effort but I feel I lost some time with the sprints. However, perhaps I gained some time on the rest the sprints gave to my upper body.

Comment #60 - Posted by: Arthur at July 31, 2011 2:35 PM

1st WOD in 1 year
5 pulls
5 dips
135 DL
3,2,1 let's go again

Comment #61 - Posted by: Ibzim at July 31, 2011 3:08 PM

33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Deadlift 95lbs x 5-5 135lbs x 5 205lbs x 3 225lbs x 2 245lbs x 1

As rx’d: 23:28
Foam roll after

Comment #62 - Posted by: Sesoku at July 31, 2011 4:21 PM

For time:

Row 500m
115 lb clean and jerk, 5 reps
row 400 m
125 lb clean and jerk, 4 reps
row 300m
135 lb clean and jerk, 3 reps
row 200m
145 lb clean and jerk, 2 reps
row 100m
155 lb clean and jerk, 1 rep


Comment #63 - Posted by: Quinn McCutchen M/41/150/5'10" at July 31, 2011 4:45 PM

EPIC Crossfit Games! Every piece of Crossfit put on display and the truly fittest across "broad time and modal domains" were at the top in the end! I love the Iceland Annie finally won it and Froning is an animal out there. I mean that handstand walk for 130' or something combined with his performances everywhere else. Super deserving. Also awesome to see Annie Sakamoto displaying the technique straight from COACH. TO me she is the model of the Crossfit that coach put out there years ago. You can be a little 35yr old woman and be super human with Crossfit.

Comment #64 - Posted by: Mike R at July 31, 2011 5:09 PM

5 jumping muscle ups
150 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 jumping muscle ups
150 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 jumping muscle ups
150 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 jumping muscle ups
150 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards

Comment #65 - Posted by: Thinlizzie at July 31, 2011 5:12 PM

5 jumping muscle ups
135 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 jumping muscle ups
135 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 jumping muscle ups
135 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 jumping muscle ups
135 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards

Comment #66 - Posted by: em :) at July 31, 2011 5:28 PM

10:24 rx'd

Comment #67 - Posted by: brian p m/34/5'8-1/2"/170 at July 31, 2011 6:15 PM

Congrats to all the competitors this weekend, and awesome job Dave and Tony, all around a great weekend of competition. Affiliate cup final event = most awesome relay ever! Well played guys!

Comment #68 - Posted by: xccadet at July 31, 2011 6:18 PM

Subbed 30lb weighted pullups for the MU's, and 150lb DL


I was out of town during the first games, but caught the next three, so it is gut-wrenching to miss it this year. Thank Zeus for the internet feed. I love Kristan, she was a great champion, AND it is wonderful to see the awesome Annie come back to win this year. Congratulations to all the mind-blowing athletes, especially all the Masters!
Thanks Coach, Lauren, Tony, bingo and pukie.

Nice job on yesterday's wod Kevin.

Comment #69 - Posted by: mas 54/M/155 at July 31, 2011 6:19 PM

19:53 as rx'd as I could get

Comment #70 - Posted by: SB at July 31, 2011 6:20 PM

18:59 ( subbed double unders 25/50/75/100)

Comment #71 - Posted by: B. Rhaly at July 31, 2011 6:23 PM

subbed 205lb deadlift, and ran on treadmill, so that ate up time. otherwise, as rx'd


left shoulder is really hurting right now

Comment #72 - Posted by: Saam at July 31, 2011 6:25 PM

#66 I'm with you. The Games were absolutuely awesome all weekend, with the exception of the announcer! How many times can you mess up in one awards presentation?! Go Rich!

Comment #73 - Posted by: Eric at July 31, 2011 6:30 PM

22:16 rx'd. This wasn't very fun at 110 with 60% humidity. Great workout though.

Comment #74 - Posted by: ScottMacArthur at July 31, 2011 6:31 PM

as rx'd 11:10


That kicked ass!!

Comment #75 - Posted by: Dan in Coatesville, pa at July 31, 2011 6:35 PM

Anyone know what happened to Miko Salo????

Comment #76 - Posted by: tuba74 at July 31, 2011 6:36 PM

Miko got kicked in the head in the ocean swim and it ruptured his eardrum, so he could no longer compete.

Comment #77 - Posted by: mrl at July 31, 2011 6:37 PM

Time 14:20

2 PUs/Dips per MU
225lb deadlift
15 decline sit ups
20 sec run subbed for every 50m

Comment #78 - Posted by: Milo of Croton at July 31, 2011 6:39 PM

5 pullups, 5 dips.
135 lb deadlift.
Sit-ups on floor.

Comment #79 - Posted by: keithl at July 31, 2011 6:40 PM

Monday's WOD hasn't come up yet...please be Karen...please be Karen...please be Karen...something I can do as Rx'd :^)

Comment #80 - Posted by: J.T. at July 31, 2011 6:42 PM

Did as rx'd but subbed 205lb deadlift, 15 pullups and dips per 5 MUs, and ran on treadmill, which took time.


Comment #81 - Posted by: Saam at July 31, 2011 6:53 PM

Maybe 8PM Pacific time for the WOD?

Comment #82 - Posted by: Erik 34 | M | 72" | 199lb at July 31, 2011 6:55 PM

Anyone know why the men's swim heat is not posted?

Rich, good job brother! You are the fittest man alive!

The streaming needs improvement, as does the announcer!

Reebok seems to be a company that really cares about CrossFit, and the athletes. Hopefully they are able to make a profit without emptying the pockets of the common garage CrossFit athlete that wants a shirt, or a jacket.

Comment #83 - Posted by: Gar at July 31, 2011 7:10 PM

10:21 Rx'd

Comment #84 - Posted by: MarcusG 30 5'9" 155# at July 31, 2011 7:18 PM

4 rounds for time of:
10 chest to bar pullups
10 bar dips
10 deadlifts 230lbs
15 max incline situps
Burpees (5-10-15-20)


Comment #85 - Posted by: Sheldon N (M/34/6'/183) at July 31, 2011 7:48 PM

subbed 4 dips and pu for mu. no track at my gym so ran on treadmill
round 1
20 dips, 20 self assisted pullups
10 deadlifts 245#, .05 miles
round 2
20 dips, 20 self assisted pullups
10 deadlifts 245#, .07 miles
round 3
20 dips, 20 self assisted pullups
10 deadlifts 245#, .1 miles
round 4
20 dips, 20 self assisted pullups
10 deadlifts 245#, .15 miles
time 57:38 (I know i'm slow but I finished)

Comment #86 - Posted by: david at July 31, 2011 9:11 PM

sub- 24in box jump 5/10/15/20 for sprint
The set up I had for this was not that great. MUs and DLs were done upstairs, then I went down stairs to do GHD and Box jumps.

Comment #87 - Posted by: Magnus 25/5'8"/155-160 at July 31, 2011 11:09 PM

18:00 minutes as rx'd. Guessed on the distance for sprints

Comment #88 - Posted by: Jeff A. at July 31, 2011 11:19 PM

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

Subbed situps on physio ball with feet hooked under squat rack safety bar, for GHDs.

DL's as rx'd

Runs on treadmill .03,.06.,.09,.11

Muscle-ups were singles except for 2,2, and 3(most consectutive mu's in row yet)


Comment #89 - Posted by: Tim 34/5'10/165 at July 31, 2011 11:55 PM



Comment #90 - Posted by: Scottie at July 31, 2011 11:58 PM

15:27 as Rx'd

Feel like I could have done better. Went flying through the rings on one of the MUs and my arms went in all kinds of directions. Scared me enough that I was timid from that point out. Finally got through them though. Fun WOD...definitely want to see it again.


Comment #91 - Posted by: Dan Blackmon (M/37/5'10"/180lb) at August 1, 2011 2:21 AM

12:32; grip on DLs needed work.

Comment #92 - Posted by: Xman at August 1, 2011 6:58 AM

17:50 as rx'd except subbed rowing for sprints due to no access to sprinting room and nearly-healed but still injured gastroc made shuttle runs a risky proposition.

Comment #93 - Posted by: Kyle Bisceglie 44/m/5'10"/180 at August 1, 2011 8:23 AM

Had to work a double today. Make-up tomorrow.

Comment #94 - Posted by: james.patrick [M/49/66"/135] at August 1, 2011 9:31 AM

15:04 Rx'd
Out here in South Africa and really enjoyed the games this weekend. Nicely done CrossFit and all the competitors!!

Comment #95 - Posted by: Dylan m/37/6'/172lb at August 1, 2011 9:33 AM


As rx'd but did about 20 to 30 yards more each run because of the distance between our weight and the field.


Comment #96 - Posted by: RYAN P at August 1, 2011 9:42 AM

10:55 w/ Abmat situps

Comment #97 - Posted by: Jette 42/M/5'11"/175 at August 1, 2011 10:55 AM

This SUCKED lol. but i loved it.

Comment #98 - Posted by: Beale at August 1, 2011 11:00 AM

Sunday 110731
For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards

time 20:16

deadlift was the problem, I broke the crap out of them

MUs were ok, first rouind unbroken the rest broke some doubles alot of singles.

GHDs unbroken.

Runs were slow but ok.

Temp outside is 104 degree (40C)

Comment #99 - Posted by: Nik Nichols 40yo 5'6'' 167lbs at August 1, 2011 11:12 AM


Subbed 3 PU 3 Dips for each MU...did it at DSU had to go upstairs to run...split 19th into quarters for the running

DL as rx'd...mixed the PU up for each MU did different kinds

Comment #100 - Posted by: Cleveland at August 1, 2011 11:19 AM

4 rounds for time of:

10 C2B pull ups
10 DL @ 245
15 GHD
Run 125m

Time=18:36. Each round got slower.

Comment #101 - Posted by: Michael m/48/5'9"/175/MI Survivor at August 1, 2011 11:21 AM

Rx'd 11:22

Those guys are freaks...I busted my ass and they beat me by 7+ mins. Guess that's why they were there and I watched at home.


Comment #102 - Posted by: James at August 1, 2011 2:25 PM

Rx'd: 10:20

Comment #103 - Posted by: J-F/21/5'9/165 at August 1, 2011 3:57 PM


GHD on physioball with feet anchored

Comment #104 - Posted by: Brandon Burritt at August 1, 2011 4:43 PM


Comment #105 - Posted by: mlt at August 1, 2011 5:44 PM

M/16/6'0''/167. 19:34

Comment #106 - Posted by: Samuel at August 1, 2011 5:56 PM

muslce ups I sub'd 15 pullups 15 dips
all rest Rx'd

Comment #107 - Posted by: chris at August 1, 2011 6:34 PM

If your were gonna sub double unders for the sprints, how many double unders for each sprint??

Comment #108 - Posted by: Mike at August 1, 2011 7:00 PM

subbed chest to bar for muscle ups and ghd done using bench so not complete rom


Comment #109 - Posted by: Kevin McClellan 49/195 at August 1, 2011 7:02 PM

5k redwood park trail run = 40:20

Comment #110 - Posted by: kevin o at August 1, 2011 7:27 PM


MU progression feet on stool
155# DL's
GHD sit-ups


Comment #111 - Posted by: mom to five at August 1, 2011 7:49 PM

1 mu per rd
135lb DL
5 GHDs/10 Regular situps


Comment #112 - Posted by: brittk at August 1, 2011 9:13 PM

Did 8.1 pm, big sub n scale:

4 rft of: 135# DL, 10 gravitron dips, 10 GHD situps, 30m sprint w/2 flts stairs. Added 50 Single Unders on last round


Just took 3 days off to watch kid play lacrosse -- they went 5-0 and took the tournament.

Going to ratchet back on intensity -- too many nagging injuries esp. scoped knee not feeling 100% since 800m x 3 workout last week.

Comment #113 - Posted by: matt h - m49 | 5;11" | 185 bwt at August 1, 2011 9:39 PM

Comment #20 (Josh P.): When you hit the bottom of the front squat, focus on two things: 1.) force your knees out. People tend to let their legs cave in when they struggle- force them to stay out. 2.) force your elbows high- you should feel almost like the bar is choking you out because it's sitting at the base of your throat. Here's where shoulder flexibility comes in, and it may take some time. The more you do it, really concentrating on keeping the elbows up (like you're using them to point at something across the room), you should be able to stand up out of a squat with even a heavy weight. You may want to loosen your grip some, this allows the elbows to rise higher. If your elbows are high enough, the bar rests on your shoulders and you don't need a tight grip anyway.

A third suggestion was already posted- keep back on those heels. If you can manage those 2 things, it should help.

Comment #114 - Posted by: EmFinks at August 1, 2011 11:45 PM

sa rx'd: 17'47

Comment #115 - Posted by: ccfeldt at August 1, 2011 11:56 PM

Subbed MU - 3 PU/dips. Else as rx´d


Comment #116 - Posted by: tanzenfranz . M/27/188kg/92cm at August 2, 2011 3:41 AM

M/40/135. Had to run 100 yds back and forth each way from dip bars where i did my GHD's to the rings. DL's were 205#. 14:48...then ran 7miles. The heat in Western KY is really taxing. Ready for spring.

Comment #117 - Posted by: Kelly at August 2, 2011 4:24 AM


12.10 as rxd (Muscle ups with turn out)

Comment #118 - Posted by: Drew Griffith at August 2, 2011 4:32 AM

32 yom, 190 bs


Comment #119 - Posted by: Jeff Weltmer at August 2, 2011 4:53 AM

5 muscle ups
185 pound Deadlift, 10 reps
15 GHD Sit-ups
5 DUs
5 muscle ups
185 pound Deadlift, 10 reps
15 GHD Sit-ups
10 DUs
5 muscle ups
185 pound Deadlift, 10 reps
15 GHD Sit-ups
15 DUs
5 muscle ups
185 pound Deadlift, 10 reps
15 GHD Sit-ups
20 DUs


Comment #120 - Posted by: nucf m/25/5'7"/155 at August 2, 2011 11:02 AM

15 towel jumping pullups
10 65# Deadlift
15 45 RC sit ups
15 BW dips
.1 mi run treadmill
4 Rounds


Comment #121 - Posted by: Susan M at August 2, 2011 11:51 AM


sub'd 4/4, barbell and bench GHD, and hvy rope reps at 20,40,60 and 80 reps.


Comment #122 - Posted by: TommyKrackCorn at August 2, 2011 3:16 PM

Subbed physioball with feet anchored for GHD
All else as RX'd

Comment #123 - Posted by: Matthew Burritt at August 2, 2011 4:59 PM

Dehydrated / sick DND

Comment #124 - Posted by: Pete In Sun City at August 2, 2011 5:17 PM


those top posted times are SICK

Comment #125 - Posted by: NinjaTarzan at August 2, 2011 7:42 PM

14:20 rx

Comment #126 - Posted by: Raph at August 2, 2011 8:41 PM

9:56 rx

Comment #127 - Posted by: Sammy J at August 3, 2011 4:40 AM

14:23 as Rx'd, used the small metal 25# plates to work the deficit on the Deadlifts and did the runs on the treadmill. Transitions and turning on the treadmill hurt a bit.

Comment #128 - Posted by: Edwin 28/M/68"/170 at August 3, 2011 12:21 PM



12 pullups w purple band/modified dips for muscle ups
135# dead lift

Comment #129 - Posted by: sharlene at August 3, 2011 2:25 PM

13:59. No GHD, just situps and 20 push ups between each run. 113 temp

Comment #130 - Posted by: therozfather. 31/M/194 at August 3, 2011 5:44 PM

185lb deadlift
substituted pull up for muscle ups 3 reps

Comment #131 - Posted by: ulysses137 at August 3, 2011 7:33 PM

MUs were red band assisted
Abmat sit-ups were sub'd for GHD

MUs were green band assisted
Abmat sit-ups were sub'd for GHD
165# DLs

Comment #132 - Posted by: Jeremy A. Olive at August 3, 2011 8:36 PM

AS rx'd


runs done between sidelines on bball court

Comment #133 - Posted by: JoeR at August 4, 2011 3:12 AM

20:42 Rx

Comment #134 - Posted by: GAC - M/28/6'4/190 at August 4, 2011 8:09 AM


For time:
5 muscle ups (knees)
155 pound Deadlift, 10 reps
15 Sit-ups
Sprint 50 yards (stairs x1)
5 muscle ups (knees)
155 pound Deadlift, 10 reps
15 Sit-ups
Sprint 100 yards (stairs x2)
5 Muscle ups (knees)
155 pound Deadlift, 10 reps
15 Sit-ups
Sprint 150 yards (stairs x3)
5 muscle ups (knees)
155 pound Deadlift, 10 reps
15 Sit-ups
Sprint 200 yards (stairs x4)

Comment #135 - Posted by: JT at August 5, 2011 2:37 PM


5 bar jumpover burpees
12 DL 60k
15 Openlegged situps


Comment #136 - Posted by: Barry T at August 5, 2011 8:31 PM

RX'D- 11:15 - deadlifts broken up to much.

Weighted MAX CTB- 40kg

2 Min max Rope climbs- 10

Comment #137 - Posted by: Mark at August 6, 2011 7:19 AM

Jeff @ 2.0

Comment #138 - Posted by: Jeff & Charity @ CF Snohomish at August 6, 2011 11:15 AM

22:34 as modified:
4 rounds
5 pullups
5 bench dips
10 dl 205lb
15 situps

Comment #139 - Posted by: David Burns at August 6, 2011 1:44 PM

CFWU-3. From home. Pushups 1st. Pushups & PU 2nd, pushups & HSPU 3rd. Superman. Burgener. Dot drill.
Not too bad. First time using GHD bench at home. DL unbroken. Pretty good job keeping core tight. Could've gone much faster on runs.

Comment #140 - Posted by: jrm at August 6, 2011 6:36 PM

3 PUs/Dips per MU


Comment #141 - Posted by: egan m/22/69''/160 at August 7, 2011 4:05 PM

pull-up 3x5
dip 3x5
squat 3x10
crunch 3x45
push-up 3x10
back extension 3x15
time - 19.55.92 (4.13; 8.58; 14.24)
notes: pull/dipx4 for m/u. 205lbs in dl.

Comment #142 - Posted by: AB at August 7, 2011 5:18 PM

Subbed 3 PU's / 3Dips per MU:


Comment #143 - Posted by: dsm19 M / 32 / 6'0 / 210 at August 9, 2011 3:38 AM

CFWU x 3 w/ walking lunges vice AirSquats

Mod'd 4 rds
7 PUps
10 Ring Dips
10 DLs at 185
15 Situps swiss ball
Pac laps 1/1/1/2


Comment #144 - Posted by: F15E_WSO/M/49/180 at August 9, 2011 12:17 PM


Feeling sluggish, three consecutive days off. Subbed 2 pullups and 1 ring dip per MU. ~1 min walk between pullups/dips and deadlifts.

Comment #145 - Posted by: SF at August 11, 2011 7:24 PM

25:31.....25, 50, 75, 100 double unders replaced the sprints

Comment #146 - Posted by: Pacers at August 12, 2011 4:12 AM

10 pu
10 dip
245 dl x10
15 ghsu

Comment #147 - Posted by: blutke at August 17, 2011 12:21 PM


Did this a couple of weeks ago.

Scaled deadlifts to 185 or 205. Didn't write down the weight.


Comment #148 - Posted by: Antun Karlovac at August 20, 2011 4:04 PM

11:51 (+8" off PR) able to get more extension on the MU but not quite locked out at bottom. Thanks to CF Purgatory Tucson for letting me work out with them.

Comment #149 - Posted by: mlt at August 24, 2011 8:38 PM

13:10 rxd

Some of my sprints became walks. A couple minutes waiting for ghd proved welcome rest.

Comment #150 - Posted by: Jeff Chalfant- 31/5'10"/165 at August 26, 2011 7:39 PM

mu's done from standing arms fully extended to frame, 5 reps (last rnd sub 15 press ups, 15 pull ups - frame in use)
110k dl, 5 reps
strict sit ups, 20 reps
subbed double unders (10, 20, 30, 40 reps)

still getting back to speed after lay-off.

Comment #151 - Posted by: zenoperegrinus at September 2, 2011 10:57 AM


Comment #152 - Posted by: Faleep at September 13, 2011 8:09 AM


subd 15 PU & 15 dips for 5 MU


man I am slow!

78 158 171
450 Cal

Comment #153 - Posted by: Adam Hamm at October 3, 2011 2:35 PM

Love the Bike Overhead Squats Jerry and John!! Congrats on your race. Tempo swim this morning 8:42 min. A liltte too fast or I might be getting more efficient. Tabata row after for a brick WOD- 1034 meters. Day 1 of the CFE seminar was fun. Learned a ton from Coach Leydon so far.

Comment #154 - Posted by: Ritu at July 14, 2012 6:45 AM
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