August 5, 2011

Friday 110805

CrossFit Games Event 10

For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds

Patrick Barber 11:12, Samantha Briggs 13:06.
Post time to comments.


Enlarge image

"Today I did a human flag! One year ago I was 246 pounds, overweight and out of shape. Since then I've lost 54 pounds and I am in the best shape I've ever been. CrossFit has changed my life. Thanks Coach Glassman!"
- Eric Otero

"Handstand Push-Up Progression: Part 2" with Carl Paoli by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

"Annie Sakamoto, 2011 Spirit of the Games Award Winner" - video [wmv] [mov] [HD mov - Download only]

Womens Event 1 Archive Footage - video [wmv] [mov]

"There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results."
- Ken Blanchard

Posted by Pukie at August 5, 2011 5:00 PM

Yay Annie S!

Comment #1 - Posted by: Craig Massey (Metric) at August 4, 2011 5:03 PM

I really love all of the featured comments and pictures of regular crossfitters. It's so cool to hear stories like Eric's.
Thanks for sharing.

Comment #2 - Posted by: AllisonNYC at August 4, 2011 5:07 PM

Haha. Awesome. Love the quote too. There have been some pretty good ones lately. Thanks CF!

Comment #3 - Posted by: rh at August 4, 2011 5:08 PM

I must've done this WOD wrong yesterday and the day before. I've done this same WOD twice in a row.

Comment #4 - Posted by: Aaron at August 4, 2011 5:08 PM

Well now that we get to FINISH this thing...
What are some good subs for the Sled pull? I'm in a "regular" gym.


Comment #5 - Posted by: BrianO at August 4, 2011 5:27 PM

Yeeeah! Annie Sakamoto! Spirit of the Games? She's Spirit of CrossFit, period.

Comment #6 - Posted by: Mike R at August 4, 2011 5:29 PM

Annie, TJ Cooper - CrossFitEast. As always, much love. Great to see you doing what you do, and looking every bit as beautiful. Congrats.

Comment #7 - Posted by: tj cooper at August 4, 2011 5:42 PM

@ #5
I feel your pain, so for myself and everyone else who is forced to crossfit at a globo gym I have devised the following substitute for the sled pull:
You will need 130 foot rope with a very strong carabiner on one end.
1) Scan the gym for one of those guys, you know... obvious steroid use, shaved head, gold's gym singlet and weight belt (even though he is never seen lifting anything)
2) Sidle up to steroid guy and distract him. This is easily done, point out the girl in the lululemons doing tricep kickbacks in front of the mirror. (If there is not one there, see elliptical, stair climber, zumba class, etc...)
3) Use the carabiner to attach the rope to the back of the weightbelt.
4) Run out the length of the rope and start pulling!

Once you have pulled him the required 120 feet (this is what the extra 10 feet is for, you don't want to be in arms reach), simply run away. (It is a scientific fact that these guys can't run.)The only problem is, you might not be able to go back to that gym....
Happy Crossfitting!

Comment #8 - Posted by: Squirrel Girl at August 4, 2011 5:55 PM

After this one came up for 6min AMRAP yesterday, there was no doubt this one was going to be for time today...only problem, I did it for time already on the day it was 3min AMRAP. So I couldn't be bothered to do it again yesterday and won't be bothered to do it again tomorrow...Instead, I will do Jackie tomorrow...

Earlier today, I did a WOD I caught on youtube that Jason Khalipa and Chris Spealler did and competed against each other...
For time:
1 C&J
1 Rd of Cindy
2 C&J
2 Rds of Cindy
So on until you get 10 C&J.

They used 155lbs, I scaled it to 125lbs. Khalipa did like 14 min, Spealler did like 12. My time: 39:37. Unipressive, but the WOD was great!...rds 7 thru 10 were tough...

Comment #9 - Posted by: Harry at August 4, 2011 6:03 PM

BrianO: Wrap something around 165# and drag it across the floor. Or find someone of equal weight and talk them into letting you buddy drag them.

Comment #10 - Posted by: Lucas Cooper at August 4, 2011 6:06 PM

Three days in a row! Awesome! This has never happened! I've seen two days in a row but not three. Any time, any place, any where...yea baby! I'm up for it one more day!

Comment #11 - Posted by: Hey_Thats_my_bike at August 4, 2011 6:10 PM


Comment #12 - Posted by: therozfather. 31/M/194 at August 4, 2011 6:16 PM

Is using hands on the thighs to help during squats now considered legit? I tried it and it does make it easier. Thoughts?

Gotta say I LOVED watching Annie Sakamoto. She rocked it... and amazing technique on everything and a killer smile.

Comment #13 - Posted by: changeup at August 4, 2011 6:22 PM

Annie S was by far my favorite competitor to watch over the weekend.

Way to go Annie! You earned it!

Comment #14 - Posted by: Kevin at August 4, 2011 6:24 PM

While I'm sure everyone will do the best he/she can with the sled pull, let's be clear. Dragging something around a space for a total of 120 feet is not the same as dragging something that starts 120 feet away from you. I'll leave it to the science folks, but surely some amount of force is lost through the length of the rope, which means the weight technically is harder to pull the further away it is.

Comment #15 - Posted by: Tom R. at August 4, 2011 6:40 PM

Way to go Eric, you are a Crossfit success story and an inspiration to us all. Keep up the good work brother.


Comment #16 - Posted by: Reese at August 4, 2011 6:51 PM

so happy for Annie S.! Watching her in person was inspiring and just what I needed for refueling!

A shout out as well to my mom Karen Rackliffe for placing 5th in the Masters 60+ division. Those men and women are the heart of "never quit".

Comment #17 - Posted by: Kim Malz (F40/130/5'2") at August 4, 2011 6:56 PM

For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 110 pound Barbell
30 Burpees
20 Shoulder to overhead, 135 pounds
500m Row

Time 27:55

Comment #18 - Posted by: Jeff Gebbie at August 4, 2011 6:57 PM

@ Tom R: It is harder because of a) weight of rope b) flexibility of the rope c) mental factors and probably some more

Comment #19 - Posted by: Buskachi at August 4, 2011 6:58 PM

Bingo would you care to explain this WOD cycle to the new comers here please? You are by far the best at it here and I think it would be of great benefit as there have been a lot of confused comments recently, largely due to the extra public exposure CF has gotten because of the games I suspect.

Comment #20 - Posted by: BP at August 4, 2011 7:07 PM

The quote reminds me of an old joke;

The difference between involved and committed is a bacon and eggs breakfast, the chicken is involved, the pig is committed.

Comment #21 - Posted by: Chuck at August 4, 2011 7:11 PM

Just my 2cents, but I think the last 3 days would have been a better program for the masses if it were implemented just like the games. Anyhow, can't wait for the "Killer Cage" WOD to show up :)

Comment #22 - Posted by: mike k at August 4, 2011 7:13 PM

I've done this wod to finish both previous days already, I guess one more day won't hurt.
14:44 and 14:58

Comment #23 - Posted by: Randy at August 4, 2011 7:14 PM

Annie Sakamoto has been one of my favorite athletes/coaches for years. Her spirit and enthusiasm shines through with every smile. You can't help but love her!! Great work Annie!!

Comment #24 - Posted by: Jeff@CrossFitOC at August 4, 2011 7:44 PM

Congratulations Annie!!!!

Comment #25 - Posted by: Jason at August 4, 2011 7:48 PM

Annie S is awesome for a host of reasons but I think the one that has always stuck out for me is the efficiency of her technique. I mean, did you see how she pushed that sled? And how about the sled pull?

I've always been a technique and form freak and this was one of the main qualities that drew me to CrossFit. Just contrasting Annie T with Annie S on that Event 1 video illustrates the differences between moving more with raw work power and moving more with efficiency. I think the same can be seen observing someone like Spealler verses Froning.

I am most awed at how far that classic Coach Glassman teaching of efficient technique can take an athlete like Annie and Speal. I feel this is taken for granted a bit in the community these days. Is it a coincidence the Crossfitters that were around in the old days seem to have this in common? I still like to go back to the '03 - '07 "golden years" to aid my CrossFit education for this reason.

Comment #26 - Posted by: Mike R at August 4, 2011 8:06 PM

Greetings All! WOD says, "...sled plus 165#..." Any idea what the sled itself weighs? In other words, what was the total weight pulled? I don't have a sled but I could easily rig up something to hold the total amount of weight. Thanks!

Comment #27 - Posted by: James at August 4, 2011 8:07 PM

Ben (comment 22) interesting question, but who cares? I can't speak for everyone and, sure, losing to a cheater obviously sucks, but there are cheaters at the top of every sport. If someone who is at "the top" the crossfit world is a cheater, it is not going to impact me or demotivate me from waking up and completing WOD "Randy" tomorrow morning faster than I did it last time. In fact, I take satisfaction in knowing I didn't cheat. Don't let these people distract you.

Comment #28 - Posted by: Dan Levine at August 4, 2011 8:18 PM

I like this one.but am ready for something new.if this was all I did in a day. I think I would be disapponted.monday i did a 5 mile run @ a 7 min pace,tue did a 3 mile tire drag(god awful lol) ,100 sit ups 200 Push up 50 pull ups and 100 dips for time, Thursday was a 4 man liter carry run.completed all these in the mornings then completed the wod in the evenings.all in all a tough week.

Comment #29 - Posted by: 100%andthensome at August 4, 2011 8:21 PM

Annie was amazing to watch at the games. You absolutely killed it last weekend, and you're an inspiration to us all.

Comment #30 - Posted by: Mike at August 4, 2011 8:27 PM

I missed this event from the games, so I had no idea of the 3min, 6min AMRAP and for time thing, so when it came up two days ago, I did it for time. So instead of the 6min AMRAP yesterday, I did a WOD I caught on youtube that Khalipa and Spealler did, competing against each other. It goes like this:

1 C&J (they used 155lbs)
1 Rd Cindy
2 C&J
2 Rds Cindy...
So on until you get 10 C&J...

Khalipa's time was 14min, and Spealler's was like 12...

I scaled to 125lbs. My time: 29:37, not impressive...but it was an awesome WOD!...rds 7 thru 10 were tough though...
So tomorrow, instead of the game's WOD, I think I'm gonna do Jackie...then on the weekend, prob gonna do some Self-spotted MU work and DU practice...Chimo!

Comment #31 - Posted by: Harry at August 4, 2011 8:32 PM

Annie Sakamoto!

You have been an inspiration to me ever since the first time I met you!
I´m really happy to have you as a friend!
Hugs Jenny Jacobsen

Comment #32 - Posted by: Jenny at August 4, 2011 8:33 PM

Confused about the women's box height. The Games site announcement states it is 20" but the details say it is 24." I have used 24" the last two days but would like to know if that is the correct height.

Comment #33 - Posted by: Amykr F/39/5'9"/143 at August 4, 2011 8:59 PM

I like this one.but am ready for something new.if this was all I did in a day, I think I would be disapponted.monday i did a 5 mile run @ a 7 min pace,tue did a 3 mile tire drag(god awful lol) ,100 sit ups 200 Push up 50 pull ups and 100 dips for time, Thursday was a 4 man liter carry run.completed all these in the mornings then completed the wod in the evenings.all in all a tough week.

Comment #34 - Posted by: 100%andthensome at August 4, 2011 9:37 PM

I didn't get to see this event, I was busy when it was streaming, so I had no idea of the 3min, 6min AMRAP and for time format of it. So when it appeared on the site the first time, I simply did it for time. So when it was posted as a 6min AMRAP the following day, I just decided to do a WOD I caught on Youtube of Khalipa vs Spealler. The WOD goes like this:

1 C&J (they used 155lbs)
1 Rd Cindy
2 C&J
2 Rds Cindy...
and so on until you get 10 C&J.

Khalipa's time was 14:somn and Spealler's was like 12min.

I scaled it to 125lbs, and my time was 29:37, which is was still a great WOD though!...rds 7 thru 10 were a battle...

As I have already done this the WOD from the games for time, I think I will do Jackie instead, haven't done it in a while...

Weekend will be dedicated to some self-spotted MU work and some DU practice. Chimo!

Comment #35 - Posted by: Harry at August 4, 2011 10:29 PM

Jeff @ work
25# med ball
had to go downstairs after row
accidentally did 30 TTB
115# SDHP with a bar
Sled drag with 180# pulled length of 20' rope 8 times ( 4 of them in the app. bay, 4 of them on the ramp)

Comment #36 - Posted by: Jeff & Charity @ CF Snohomish at August 4, 2011 10:32 PM

Annie + spirit of the games = perfect!

Comment #37 - Posted by: Austin B at August 4, 2011 11:02 PM

18:02 - minus sled drag.

Comment #38 - Posted by: Matt at August 4, 2011 11:14 PM

Ps... Annie is a BEAST!!

Comment #39 - Posted by: Matt at August 4, 2011 11:38 PM

For time:
20 calorie Run
30 Thrusters
20 Toes to bar
30 Box jumps
20 Sumo-deadlit high-pull, 110 pound barbell
30 Burpees
20 Shoulder to overhead, 135 pounds


Comment #40 - Posted by: coyo at August 4, 2011 11:59 PM


Did yesterday's 6 minute AMRAP, rested 2 minutes, then did today's WOD to simulate the Games environment, at least the best I could.

My subs are:
20 SDHP for Rows
105# Barbell SDHP for 108# KB SDHP
115# Shoulder to Overhead for 135# Shoulder to Overhead
Subbed 120 ft. Barbell (165#) carry because I don't have a sled, not sure of this sub is okay, but sounded good at the time.

Comment #41 - Posted by: Fidencio Hinojosa at August 5, 2011 12:46 AM


Oh, I got 135 reps on the 6 minute AMRAP.

Comment #42 - Posted by: Fidencio Hinojosa at August 5, 2011 12:49 AM


20 calorie Row
30 Dumbbells thrusters, 21 pound each
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 50kg barbell
30 Burpees
20 Shoulder to overhead, 50kg barbell
30 calorie Row


Comment #43 - Posted by: Memuc at August 5, 2011 1:32 AM

Germany, Münster

M 37/ 5´11/ 187 lbs

10:59 min

I had no Sled, i did with pull tower
(30 x 165 pounds)

Comment #44 - Posted by: Rico at August 5, 2011 2:22 AM

10:30- without sled

did it for time on wednesday and got 20:45
So I'm pretty pumped on my improvement

Comment #45 - Posted by: Daniel at August 5, 2011 2:53 AM


subbed 20lb DB thrusters for wallballs
used 105lb barbell for SDHP
did push-press for shoulder to OH
No sled


Comment #46 - Posted by: cosmo at August 5, 2011 3:21 AM

What? No self-entitled "I'm offended that CrossFit would post a video of women working out in a swimsuit. Families/children visit this site" posts? Perhaps the posters are growing up with respect to the human body.

Anyway, great video of both the event and the spirit of games. Shame I couldn't see it in person.

Comment #47 - Posted by: Nukemarine at August 5, 2011 3:47 AM

Going forward, there is a very simple solution for those complaining that this is the 3rd day in a row, because you already did it start to finish the days prior.

Read. The. Workout.

If it says 3 minutes, do 3 minutes.

If you do longer on your own, and then have to do it "again" the next day, that is your own fault. Not CrossFit's.

Comment #48 - Posted by: Aureum at August 5, 2011 6:07 AM

Eric - Incredible! Thanks for sharing, Paul

Comment #49 - Posted by: Apolloswabbie 74 209 47yoa at August 5, 2011 7:10 AM

Annie S, SOG, that's cool!

Comment #50 - Posted by: Apolloswabbie 74 209 47yoa at August 5, 2011 7:15 AM

Okay, third day now & i finally need to worry about this:

What is shoulder to overhead?! Get the bar from shoulder to overhead any way you can?!

How am I pulling the sled?! hand over hand or strapped to me & I run(walk) with it?!

Comment #51 - Posted by: Brian at August 5, 2011 7:26 AM

#34 the workout was as you stated with only one round of cindy between the lift.

No way a human can go through 55 rounds of Cindy and 55 c&j (155#) in less than 20 minutes

Comment #52 - Posted by: PBarr at August 5, 2011 7:26 AM

M / 31 / 5'10" / 198

20 cal row
30 x thruster (20kg) subbed
20 x toes to bar
30 x box jump
20 x SDHP (40kg DB)
30 x burpee
20 x shoulder to overhead (60kg)
120ft farmers carry (80kg)


Pleased that I managed 3 reps more than yesterday at the 6 min split! Collapsed on completion!

Comment #53 - Posted by: Roly at August 5, 2011 7:38 AM

Sub 20 cal row with 20 sdhp (not sure of a sub for a calorie row), sub kettlebell for a barbell with 105lbs, sub sled for 220lb loaded walk for distance. 12:08. embraced the suck!

Comment #54 - Posted by: baqdraft57 at August 5, 2011 7:53 AM

Rd1: 73 reps in 3min; 19:19 to finish
Rd2: 121 reps in 6min; 12:44 to finish (misremembered time when posting yesterday)
Rd3: 11:28 to finish

15lb medball (heaviest provided)
110lb SDHP
110 shoulder to overhead
135 bent over row (no sled)

Rd1 and Rd2 I took roughly 10min breaks after the designated time interval and then finished. Rd3 timed straight through and found out I can still be pushing myself more. Obviously I wasn't doing the rx'd weight but each time through I was ironing out how the lifts should be done properly but feel like I am now capable of finishing as rx'd just in more time. Decided to leave them the same through all three for comparison reasons. Still pretty new to crossfit this being the end of my fourth week. I believe crossfit will make me into the physical person I want to be: strong, healthy, and happy. Thanks HQ!

Comment #55 - Posted by: Milo of Croton at August 5, 2011 8:18 AM


Comment #56 - Posted by: James O at August 5, 2011 8:19 AM

@Brian (#50)

Correct, shoulder to overhead is by any means necessary. Basically means, strict press (would be crazy tough) push press, jerk, or split jerk.

As for the sled, during the games, the competitors pulled it hand-over-hand, so I assume that would be what HQ wants us to do.

Comment #57 - Posted by: Aureum at August 5, 2011 8:22 AM

tried to get close to women's rx'd...
16lb ball, 10' target
21" box
72lb kb for sdhp
95lb shoulder to overhead
90lb sled pull, wheeewww


Comment #58 - Posted by: brittk at August 5, 2011 9:07 AM

Where do you get those yellow sneakers and gloves they had at the games.

Comment #59 - Posted by: Corben at August 5, 2011 9:23 AM

18lb ball
20 pullups for sled

6lb ball
18in box
12.5lb db sdhp
25lb push press
20 heavy band pullups for sled

Comment #60 - Posted by: cory at August 5, 2011 9:27 AM

For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 105 pound Barbell
30 Burpees
20 Shoulder to overhead, 135 pounds
200 meter 2x5 gallon water can carry


Comment #61 - Posted by: gb 44/m/71"/185# at August 5, 2011 10:06 AM

Intense workout!

200m run instead of row, 4 ft tractor tire instead of sled, rest as RX'd.


Comment #62 - Posted by: Mike R at August 5, 2011 10:07 AM

Used a wooden pallet with 50' of climbing webbing as a rope and put 190 lbs of iron plates on it. Dragged that 3 times and used 110# barbell for the SDLHP

Comment #63 - Posted by: Nickosaurus at August 5, 2011 10:09 AM

No sled pull. Sub thruster for wall ball.

Time=18:17. Great workout!

Comment #64 - Posted by: Michael m/48/5'9"/175/MI Survivor at August 5, 2011 10:11 AM


weighed myself for the first time in a while. dropped 5 lbs from the last time i weighed myself. eating a ton more veggies definitely helped. was sick yesterday and i dont know if im low on fluids due to all of the discharge i had.

everything was rxd today except:

did the KBSDHP with a 100# plate and did 25 reps to make up for ROM and the lack of weight

the sled pull happened but i had to turn the sled around 3 times and drag it a bit across the gym to cover all 120 feet


great workout

Comment #65 - Posted by: gino at August 5, 2011 10:21 AM

SDHP 45 reps with 55#'s for row
and had no sled. So no last exercise.

Comment #66 - Posted by: Lawrence at August 5, 2011 10:26 AM

12lb ball
52 lb kettlebell
25lb dumbbells for floor to over head didn't realize it was shoulder to over head till after I was done. And how can I make my toes to bar faster any ideas? links? Thanks

oh and tried weighted pull ups today. 10lbs was easy so upped to 25lbs struggled but pumped one out!!! :D then did some at 20lbs when I started I couldn't do a pull up six months ago :)

17:43 minus the sled pull
Felt like puking the whole time made the mistake of having hot sauce on my omelet this morning :S

Comment #67 - Posted by: Jessica at August 5, 2011 10:31 AM

At the three and six minute marks, I was only 12 seconds off my 'sprint' pace.
SDHP's were twin 53 lb kb's
'Sled' was a tire with two 40 pound dumbbells within

Comment #68 - Posted by: TRN III at August 5, 2011 10:36 AM

Aww man, I had a very good start, but then it went straight down...

My workout:
30SDHPs w. 2x10kg dumbbells
30 Thrusters w. 2x10kg dumbbells
20 Toes to bar
30 18" box jumps
20 SDHPs w. 44.5kg barbell
30 Burpees
20 Overhead Presses w. 44.5kg barbell
- just left the sled pull out without a sub

Made it to the heavy high pulls in 5:50 (only made it to 18 box jumps in the 6 mins yesterday!) but after that it went down. Only managed 5 high pulls in a row, burpees were very slow because I felt faint. The real time killer was the overhead press, no strength or stabilization left.

Total time: 28:15 :/

Comment #69 - Posted by: Chris E at August 5, 2011 10:36 AM

Can someone please explain to me how far a 20 calorie row actually is? My rower doesn't have a calorie counter. I'm not sure if 100m is too much or way too little to hit that 20 calorie goal

Comment #70 - Posted by: Sal at August 5, 2011 10:54 AM


Towel Cable pulls at 180# for sled pull

Comment #71 - Posted by: PaulDiane at August 5, 2011 10:58 AM

12:38 w/ no sled pull, 14# ball (heaviest available), and 111# barbell SDHP

Comment #72 - Posted by: Jette 42/M/5'11"/175 at August 5, 2011 10:59 AM

@Brian D:

And I bet you think that you should rest after a hard workout rather than having three hard workouts in a row, often hitting the same muscles/exercises!

Comment #73 - Posted by: Baloo at August 5, 2011 11:09 AM


25 SDLHP 45lb for 20 calorie row, 20lb dumbell thrusters for WB, 25" box jump games standard, 110lb barbell SDLHP, 30 free standing cable row rope pulls w/ tricep rope @ 150lbs (max stack) for sled drag.

Time was 12:47 at the end of the 135lb shoulder to overheads.

Comment #74 - Posted by: Sheldon N (M/34/6'/183) at August 5, 2011 11:21 AM

as rx'd 15:36

Comment #75 - Posted by: jb at August 5, 2011 12:08 PM

did the final three events of the crossfit games today. Modifications (because of a bad left shoulder) were: 40lb DB thrusters instead of wallball shots, SDLHP was at 75lbs, and shoulders to overhead were 95lbs, which really hurt... Also, subbed hanging upright rows (30 of them) instead of sled pull.

1st round: 50 reps
1min rest
2nd round: 65 reps (only because I lost a minute waiting for guys to get off the pullup bar...)
2min rest
3rd round for time: 25:56

Comment #76 - Posted by: Saam at August 5, 2011 12:13 PM

Did CF Games Event 9 today, details there.

Comment #77 - Posted by: matt h - m49 | 5;11" | 185 bwt at August 5, 2011 12:13 PM


Sub 72lb. Kettlebell SDHP otherwise as Rx
Time: 18:43

Comment #78 - Posted by: Jetrider at August 5, 2011 12:27 PM


13:33, no sled pull, subbed 45lb thrusters for wall ball, and 65 lbs for SDHP and shoulders to overhead. Love this kind of workout....when you're done with the box jumps, your done. No five rounds. Great 3 days.

Comment #79 - Posted by: Lisa at August 5, 2011 1:00 PM

(Long and talks about comments at the gym, swimming, KBS, and may wanna skip if you're looking for times or don't care about others' comments on CF)

Workout comments from others now a daily thing @ Y

-- at pool this week, fellow swimmer wondered what I was training for after seeing me do swim-pushup WOD. "Just to be fit," I said. That surprised him. "Pushups are hard," he said, and I agreed and said it had taken a while to work up to doing 25 of them fast. "Looking at you, you must have been working out for a long long time," he said, which was a little weird for me at age 49 half-naked in the swim locker room ;) -- "Not really, only working out hard since March." That surprised him. Then we had a long conversation about fitness. He swims 1/2 a mile a couple times a week with his kid. It works for the dad who has a leg issue (cane). Then *another* guy wanted to talk about his fast-slow-fast-slow swim routine (1-2 hours a day).

Part of me wanted to say "Check out" and see what you think but I didn't.

-- today during CF Event 9 Gone Bad, round 1, friendly guy interrupted me after KBS to say "Can I ask what routine you are following? I've seen you do things, like that overhead swing, that seem like they would require a lot of strength, more than I have, but I don't see you doing a lot of bench press."


I took that to mean he was surprised you could have strength without pounding out rep after rep of bench work. Told him I was following the daily workout at, which emphasized a lot of bodyweight-exercises, functional stuff, and routines done quickly for high intensity. He said he'd check it out. I mentioned that when I first looked at the workouts, I was intimidated, so I started really slowly, doing what I could; and it had taken me 4-5 months to work up to where I was.

Made me think there are lots of folks out there wondering, as I think I used to, "Why am I not stronger, fitter, leaner? -- I go to the gym 3x per week and do X, Y and Z. Must be me..." Or maybe, when they see a CF workout, "Wow, I could never do that." Kinda sad.

OTOH, right next to me there was an older guy doing a solid circuit routine with a young man who had pretty severe autism, and after I watched a couple of sets, we met and talked a bit, I said "Wow, __, you are strong" to the kid -- to which the mentor said "Yup, he is. No one's ever taken the time to work with him." I had to turn away after he said that, talk about a powerful neuroendocrine response, good lord, it brought tears to my eyes to see how much love there was in *that* use of the gym...So powerful, that idea of "I'm not going to let this kid and his need for exercise fall through the cracks. So what if he has autism (epilepsy, cancer, cystic fibrosis, etc.)?"

Kid *was* strong, too, in that 18-yr-old-never-worked-out-but-could-be-beastly way -- yup, I wonder how many pullups he could do, how much he could DL, if he worked on it ;)

More generally, I'm wondering what CF could do -- or already does -- for kids / adults with autism, epilepsy, cancer... Gonna go look. (I do remember a great vid within last 2-3 months on main site about an adult with, I think, MS, who had made impressive progress in everyday tasks thanks to CF)

Comment #80 - Posted by: matt h - m49 | 5;11" | 185 bwt at August 5, 2011 1:00 PM

@ Sal comment 69 - "Can someone please explain to me how far a 20 calorie row actually is?"

Varies by person & pace, but for me it's probably in 300-400m range.

More info in case it helps:

Today I did 3 rounds of the 6min. version (Event 9) -- my 20 cal rows took the following times, in case cal-time comparison is best:


This is with a bum right elbow, so I essentially kept right arm close to straight throughout.

With a solid elbow and knee (June-July) I was doing these times on the rower, in case distance-time is best for comparison:

250m - :48-1:00
500m - 1:48-2:00
1000m - 3:30-4:10
2000m - 7:30-8:00

Comment #81 - Posted by: matt h - m49 | 5;11" | 185 bwt at August 5, 2011 1:11 PM

@Aureum (56)

Thank you! I was looking for a video from the games but had no luck.

Was the rope a regular static climbing rope? 5/8"ish thick?

Comment #82 - Posted by: Brian at August 5, 2011 1:15 PM


Subbed 45 lb thrusters for wall ball, 80lb sdlhp, 66lb shoulder to overhead, 245 lb deadlift x 10 for the sledpull

Nice workout

Comment #83 - Posted by: craigb at August 5, 2011 1:20 PM

matt h- good post. If you find anything in the literature about crossfit being used with patients that have autism, epilepsy, cancer, or any other diseases, please post and share what you find.

Comment #84 - Posted by: Kevin C. (M/52/5'11"/172) at August 5, 2011 1:22 PM

So whose squats do I do? Annie S with great form and depth, or Annie T's with less depth and use my hands to help?

Are hands on the legs now legit? Saw lots of the elite athletes doing this at the Games.

Comment #85 - Posted by: changeup at August 5, 2011 1:48 PM

Did it how they did at The Games. Amrap in 3(41 reps) rested 1 minute, amrap in 6(71 reps) rested 2 minutes. Then whole way through. Time 15:06.

Didnt have slep pull so did a 250m weighted sprint.


Comment #86 - Posted by: Andrea Gibson-Cross at August 5, 2011 1:52 PM

40 Sumo-deadlit high-pull, 20kg
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 50kg barbell
30 Burpees
20 Shoulder to overhead, 60kg

Comment #87 - Posted by: gepeto at August 5, 2011 2:01 PM

CFWU (1 round only)

20 calorie row
Subbed 30 thrusters with a 40#DB for wall ball
20 toes to bar
30 box jump 18" box
20 sumo-deadlift high-pull 110# barbell
30 burpees
135# back to overhead by 5, then switched to front for remaining 15
Loaded 180# on sled, then pull for 6x36' shuttle for 210' total


Comment #88 - Posted by: Tim 34/5'10/165 at August 5, 2011 2:07 PM

All Rx'd except sled pull. Modified to sled drag 120'+ @165# on sled.

Time: 12:56. Lost too much time resting on burpees and overhead presses, broken in sets of 10.

Comment #89 - Posted by: BP/36/5'11"/205 at August 5, 2011 2:16 PM


with the following
20 cal row
30 wall balls 16# ball
20 Toes to Bar
30 box jumps 20" box
20 SDLHP with 75# bar
30 burpess
20 shoulder to overhead with 95# bar
205# make-shift sled out of a laundry basket--rope was only 40+ feet so I did it from the end 3 times.

Comment #90 - Posted by: Amykr F/39/5'9"/143 at August 5, 2011 2:18 PM

Annie is so inspiring what a great smile.

Thanks for the great videos!!

Comment #91 - Posted by: Kevin McClellan at August 5, 2011 3:28 PM

Finished 13 box jumps

Comment #92 - Posted by: Thinlizzie at August 5, 2011 3:36 PM

20 calorie Row
30 Wallball Shots, 16 pound ball
20 Toes to bar
30 Box jumps, 20" box
20 Sumo-deadlit high-pull, 55 lbs bar
30 Burpees
20 Shoulder to overhead, 80 pounds
120 foot farmer's carry w/ 2 45 lbs plates

Comment #93 - Posted by: Thinlizzie at August 5, 2011 3:38 PM

20 cal row
30 wall ball 18lbs
20 toes to bar
30 box jumps 30"
30 sumo dl 54 lbs kettle bell
20 Push press, 115 lbs
500 meter row


Comment #94 - Posted by: M/47/165/68" at August 5, 2011 3:46 PM

20 Cal Row
50 Bar Thrusters
20 Toes to Bar
30 Box Jumps 24"
20 Sumo DL HP 70 lbs
30 Burpees
20 Push Press 115 lbs

Third time in a row doing this workout so thats what helped my time improve.

Comment #95 - Posted by: Aaron at August 5, 2011 3:59 PM

14:08 As Rx'd.

Comment #96 - Posted by: Matthew Lawrence at August 5, 2011 4:12 PM


W/U: Just trained my parents, sister-in-law, and niece. It was hot enough in the gym that I didn't need much more than that today.

As Rx: 13:27.

C/D: skipped.

110# KB. For the sled pull, I tied 180# of plates to one end of a 1.5" thick polypropylene (slippery) rope and pulled it, hand-over-hand, 20 feet, 6 times.

My pace really slowed during the burpees. The shoulder to overheads had to be broken into sets of 5. Shoulders were burning during the rope pulls. Good workout. So glad I didn't have to do the first two versions immediately before this one. :)

Comment #97 - Posted by: rjf (Since 07-20-07. WOD no. 1109) at August 5, 2011 4:13 PM

@Matt H (#79)

Thanks for sharing your story. Maybe the video you're looking for is the journal one from CrossFit Southie a few months back?

More links and discussion on that page.

Comment #98 - Posted by: Lo at August 5, 2011 4:27 PM

Used 200lbs on the sled pull since it was on a carpet.
Everything else as RX'd

Comment #99 - Posted by: Matthew Burritt at August 5, 2011 4:38 PM

28:30 subs sdlhp 70# kettlebell, 115# bar shoulder to overhead, 30 pullups for sled pull

Comment #100 - Posted by: ccraft at August 5, 2011 4:44 PM

14lb ball, 2 pood Kbell, 40kg bar, 200m stone carry (90lbs)

Comment #101 - Posted by: LongIslandIceTea at August 5, 2011 4:46 PM


20 calorie row
30 wall balls 20# (actually air balls to 9' height)
20 toes to bar (more like 10 t2b and 10 toes-close-to-bar)
30 box jumps 25" box
25 SDLHP (10 with 2 pood... then my husband stole the kettlebell so I did 15 more with 1.5 pood)
30 burpees
20 push jerks 95#...( done in sets of 5 ...eeeww)
20 calories arms-only rowing at "10" setting.


Comment #102 - Posted by: JuliePlatt at August 5, 2011 5:09 PM

Subbed 110lb barbell for sdhp
Else as rxd

Comment #103 - Posted by: Jonblaze at August 5, 2011 5:21 PM

damn I wanted to do better on this. 14:07
20 reps @ 45# sdhp
30 wall balls 20# 20 toes to bar 30 box jumps 20"x 30 reps on box
20 SDLHP 110lb barbell
30 burpees
20 push press and jerks 135#...( done in 3 sets -12,5 &3
120 ft sled pull at 165. Turned a jump box over put weight plates in it and attached hooks to the box. Put straps on hooks.
I wasn't on pace from the previous days. I don't know if I naturally slowed because I knew it was the long haul :(

Comment #104 - Posted by: b hirt at August 5, 2011 5:33 PM

used 40kg dumbbell for SDLHP
subbed 500m row for sled pull


Comment #105 - Posted by: AGL at August 5, 2011 5:33 PM

20 calorie Row
30 Wallball Shots, 16 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 55 lbs bar
30 Burpees
20 Shoulder to overhead, 80 pounds
120 foot farmer's carry w/ 2 45 lbs plates

Comment #106 - Posted by: em :) at August 5, 2011 6:12 PM

SDHP with 110 lb. bar
120 foot farmers carry with 90 lb. DB's
all else as rx'd

Comment #107 - Posted by: SB at August 5, 2011 6:16 PM

Thank You Crossfit May I have Another!!

Comment #108 - Posted by: James at August 5, 2011 6:19 PM

Third times a charm! Cut 1:40 off my time today. Did it in 13:04 as rx'd.

Comment #109 - Posted by: Randy at August 5, 2011 6:22 PM

38:57 as modded
wall ball w/12 lb ball (heaviest available)
5x k-to-e + 20-some incline situps (shoulder issue)
sdhp w/95lb bar
split jerks w/115
50 steps pulley lift w/150 (max avail)

Comment #110 - Posted by: David Burns at August 5, 2011 6:44 PM


took me 20 minutes but I did 20xpush press and 20xback squat instead of shoulder to overhead,can someone tell me what is?

Comment #111 - Posted by: aemory at August 5, 2011 6:46 PM

For time:
20 calorie Row (25 SDHP, 45#)
30 Wallball Shots, 14 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 53 pound kettlebell
30 Burpees
20 Shoulder to overhead, 115 pounds
120 foot Sled pull, sled plus 140 pounds


Comment #112 - Posted by: Sinal M/32/5'9"/221 at August 5, 2011 7:23 PM

AMRAP 3: 20 Toes to Bar
1-minute rest
AMRAP 6: 5 SDHP 97lb KB
2-minute rest
FOR TIME as RX'd: 17:00

I did it all at once, the shoulders to overhead took me the longest. M/22/175lbs

Comment #113 - Posted by: Scott at August 5, 2011 7:39 PM

Sub'd sled pull with..... no sled pull
SDLHP done with bar


Most likely closer to 17. My math was way off and had to reload the bar for SDLPs. Must have burned at least one minute.

Comment #114 - Posted by: Jeremy A. Olive at August 5, 2011 7:40 PM

18:25, rxd @ 6pm

at 12pm:
5 rft of:
6 cycles of 2 burpee broad jumps + 3 rock climber pull ups
5 way stair runs (40 steps one way)
130' bear crawl
50' run to
5 wall climbs @ 6' (each climb had to run 50' loop back down hill to repeat)
200 meter run back to start/finish


Comment #115 - Posted by: aermio m/32/5'7"/150 at August 5, 2011 8:34 PM


20 calorie Row
30 Wallball Shots, 14 pound ball
20 Toes to bar
30 Box jumps, 20" box
20 Sumo-deadlit high-pull, 53 pound kettlebell
30 Burpees
20 Shoulder to overhead, 75 pounds
For the sled pull... I strapped 3x45lb plates to a ring strap and pulled it the length of the gym floor (i think its about 150m if I had to guess)

24:26 wheeew.

Shoulder to OHD slowed me down something fierce and man did my calves burn on the pull at the end

Comment #116 - Posted by: Darci at August 5, 2011 10:02 PM

13:38 as Rx.

GFBD...19 days and counting until R&R...

Comment #117 - Posted by: Josh Holden at August 5, 2011 11:11 PM

M / 44 / 5'11" / 76kg

For time:
20 calorie Row
30 Wallball Shots, 10kg ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 50kg barbell
30 Burpees
20 Shoulder to overhead, 60kg

110 mt Sled pull, 75kg including sled

Comment #118 - Posted by: Drew Griffith at August 6, 2011 1:36 AM


as rx'd
had to sub the sled for a 60yd sprint. I'm deplyed and have no sled

total time was 1452 but I had to stop after 10 shoulders to overhead to throwup for about 4 min before i finished. so I was going with (11:05)

Comment #119 - Posted by: Adam Angrisanio at August 6, 2011 5:28 AM



Sub'd: 110 lb fixed barbell (KB), 80lb dbls 120 ft farmers walk, (sled)


Comment #120 - Posted by: TommyKrackCorn at August 6, 2011 6:06 AM

20 Cal row
30 Squat Thrusters with 45# bar (No ball)
20 Knees to chest
30 Box Jumps
20 SDHP with 115# bar
30 burpees (I was going reeeeally fast up to this point...I definitely ended up doing them in sets of 5 at this point)
20 Shoulder to Overhead with 115# bar. (Whoever said you couldn't do just do straight OH presses...I beg to differ... you can if you have some shoulder strength to spare and you're leg are toast! =P )
No sled or row to sub for it.


Can't wait to get back to the states to see how training at 5.5k feet has helped...I know I'm out of breath all the time.

Comment #121 - Posted by: Josh P at August 6, 2011 7:46 AM

20 calorie Row
30 Wallball Shots, 8 pound ball
20 knees to elbows slant board #1
30 step ups 9" box
20 Sumo-deadlit high-pull, 27 pound barbell
3sets of 5 Burpees
20 Shoulder to overhead, 27 pounds


Comment #122 - Posted by: Kelly H at August 6, 2011 8:43 AM

did for time subbed sled, w/20 500# tire flips:
weds: 15:15
thurs: 13:17
fri 6min amrap 120 reps + 7 burpees


Comment #123 - Posted by: BLong at August 6, 2011 9:28 AM

20 lbs seated row x 100
30 Wallball Shots, 10 pound ball
20 Toes to bar
30 Box jumps, 15" bench
20 Sumo-deadlit high-pull, 45 lb plate w/handles
30 Burpees
20 Shoulder to overhead, 85 lbs
4 foot (and back) cable pull (over shoulder) 50 lbs. x 20 (need to make sled...)


Comment #124 - Posted by: keithl at August 6, 2011 9:50 AM

HPC/HSC/CN: 185-205-215-225
FSx3: 225-255-275
CN: 225-246-265-275F,F,F
(rest 30min'ish)

21s,20,19,19,19 (6x 30# burpee+40y sprint, 1:30-2:00 rest)
30secx5(6x40#DB TH + 15s BMX bike up driveway...1:30-2:00 rest)
500m row 1:30.1(7min rest)
25sec row: 127m, 140m

Comment #125 - Posted by: brian p m/34/5'8-1/2"/170 at August 6, 2011 10:16 AM

20 Calorie row
30 WB shots, 20# ball
20 Toes to bar
30 Box jumps, 24" box
20 SDHP, 110# barbell
30 Burpees
20 Shoulder-to-OH, 135#

17:39 (includes time to transition weight on SDHP to shoulder-to-OH)

Comment #126 - Posted by: Miyagi m/31/165.6# at August 6, 2011 10:52 AM

20 cal row
30 wb shots 15# (no 20 avail)
20 toes
30 jumps on stairs (used railing for balance)
20 hip to chest pull
30 incline burpees
20 shoulder to OH 80 lb
no sled avail

apx 11 min


Comment #127 - Posted by: TimT at August 6, 2011 3:38 PM

15:14 without sled pull

Comment #128 - Posted by: Rough Robbie at August 6, 2011 6:04 PM

#45 SDHP at 40 reps (no rower)
#115 SDHP
otherwise as Rx'd


Comment #129 - Posted by: amped 37/M/195/6' at August 7, 2011 6:49 AM

subbed 20sdhp for calories row

115 sdhp and used it

115 for presses but did 30 instead of 20
no sled


Comment #130 - Posted by: Kevin McClellan at August 7, 2011 7:42 AM

6:30 better than Wednesday

Comment #131 - Posted by: johnh 43/210 at August 7, 2011 9:28 AM


Did it at JC...ran upstairs and pulled the sled one way and back again...good workout

Comment #132 - Posted by: Cleveland at August 7, 2011 9:50 AM


Used women's weights. Pulled 125@ sled by chain, hand over hand.


Comment #133 - Posted by: bingo at August 7, 2011 10:40 AM

Subbed 20 sdhp for row
18# ball (heaviest available)
110# db for kb sdhp
Sled pulls with 20 ft rope (pull get up move back, pull...) to 120'


Comment #134 - Posted by: JoeR at August 8, 2011 7:01 AM

sub 25 sdhp 45# for row
30 pull ups w/ 20# vest for sled pull
95# SDHP
Thrusters for WB


Comment #135 - Posted by: schinizel m/33/5'9/155ish at August 8, 2011 10:04 AM

did it just like the games so scores were

event 8 = 58
event 9 = 103
event 10 = 21:25

all rx

Comment #136 - Posted by: Raph at August 8, 2011 5:46 PM


30 SDHP, 37.5# for "20 calorie row"
30 wallball, 14#
20 toes to bar
30 box jumps, 18" stool
20 SDHP, 1.5 pood KB
30 burpees
20 shoulder to overhead, 90#


Comment #137 - Posted by: mom to five at August 8, 2011 8:12 PM

15:15 without sled. did it games style with 3 and 6 minute amrap before. First time back after taking 8 days off.

Comment #138 - Posted by: JDisch at August 8, 2011 11:28 PM

M/16/6'0/167. 11:06 - sled pull

Comment #139 - Posted by: Samuel at August 9, 2011 6:12 AM



20 cal row
30 wall balls 10lb
20 knees to elbow
30 box jumps 18" box
20 sumo deadlift high pulls 55lb (bar)
30 burpess
50 steps on treadmill not turned on

Comment #140 - Posted by: sharlene raines at August 9, 2011 7:21 AM

Eric, what an inspiration you are to CrossFitters old and new. Congratulations!

Comment #141 - Posted by: DaniBjorkman at August 9, 2011 11:26 AM

Mrs. Miyagi
14# WB shots, 2-pood KB SDHP, 95# shoulder to OH, NO sled. Rest as Rx'd.

Comment #142 - Posted by: Miyagi m/31/165.6# at August 9, 2011 3:31 PM

2 pd kb sdhp
no sled


Comment #143 - Posted by: al deezy m/34/150 at August 9, 2011 4:41 PM

subs: 10lb dbs thruster for wallball, 55lb bar sdlhp, 95lb shoulder to overhead, farmer carry 2 45lb plates 200 ft

Comment #144 - Posted by: ecp2 at August 9, 2011 7:52 PM

subbed to

30 wall ball
20 Toes2Bar
30 box jumps
20 sdlhp
30 burpees
20 HSPUs


Comment #145 - Posted by: BarryT at August 10, 2011 4:22 AM

Here is the wife's log

As Rx'd minus sled pull. Sub'd 135# 100m walk instead.


Comment #146 - Posted by: Jeremy A. Olive at August 10, 2011 10:06 AM


Used 111# Barbell for the SDHP and did not have a sled to drag.

Comment #147 - Posted by: Edwin 28/M/68"/170 at August 10, 2011 10:14 AM

12:39 (no sled, 2 pood, 115 lbs)

Comment #148 - Posted by: mlt at August 13, 2011 4:54 PM

forgot my med ball subed with 40 lb dumbbells thrusters
did not have a sled subbed with combined burpee pulls ups 30 reps

Comment #149 - Posted by: Pacers at August 14, 2011 2:14 AM

20 calorie Row
30 Wallball Shots, 27 pound ball
20 Toes to bar on rings
30 Box jumps, 32" box
20 Sumo-deadlit high-pull, 55 pound bumper
30 Burpees
20 Shoulder to overhead, 88 pounds
no pull :(

17:50 ...loved it, it was pretty hard but did the event 4 triplet sprint the next day and found it harder

Comment #150 - Posted by: george at August 14, 2011 10:24 AM

pull up - 3x10
dip - 3x5
squat - 3x10
crunch - 3x45
push up - 3x10
back ext - 3x15
time - 16.57.61
notes: 65lbs sdhp. 65lbs push press for shoulder to overhead. 400m run for sled pull.

Comment #151 - Posted by: AB at August 15, 2011 3:22 AM

Subbed 50lb DB's for 108lb KB for SDHP; no sled. Gym crowded so couldn't fly through:


Comment #152 - Posted by: dsm19 M / 32 / 6'0 / 210 at August 15, 2011 7:42 AM


Subbed 45# plate overhead lunge walks for 30 yards instead of sled pull (no sled). Didn't have 108# KB so I used 100# weighted bar.

Comment #153 - Posted by: SF at August 15, 2011 11:06 AM

Subbed 20# DB thrusters, 95# barbell SDHP, and walking forwards with the pulley weight (tough on the grip). Otherwise as rx'ed:


Pretty slow, next time.

Comment #154 - Posted by: tgremillion M/30/6'1/185 at August 18, 2011 6:26 AM

15:52 (5 rope climbs for sled pull)

Comment #155 - Posted by: B. Rhaly at August 19, 2011 9:08 AM

CFWU-3. At Triangle. Superman. Burgener.
30 kb swings instead of sled pull.
Needed to push a little harder in beginning. Not done w/box jump until 6:30. SDHP w/110 lb bar. Jerks not too bad. Not much 2nd dip, but good job overall w/tight core.

Comment #156 - Posted by: jrm at August 20, 2011 8:07 PM

17:07 - accidentally posted under event 9.

Comment #157 - Posted by: Mel/38m/5'10"/175 at August 22, 2011 12:42 PM


Scaled SDHP 2 pood, rope pull #135 for 84'
remaining rx'd. 22:35

Comment #158 - Posted by: denob at August 23, 2011 10:24 AM


did 20 cal on Jacobs Ladder, used 45lb bar thrusters for wallball, sled pull-pulled large crate 120ft.. not sure how much it weighed

12:43 before pull
14:43 after pull

62 155 167
300 Cal

Comment #159 - Posted by: Adam Hamm at September 8, 2011 3:39 AM


Comment #160 - Posted by: Dan 29/6'/248 at September 10, 2011 8:44 PM


Comment #161 - Posted by: Dan 29/6'/248 at September 10, 2011 8:46 PM

subs: sdhp's for rows, barbell for kettlebell, and bent over rows for sled pulls

Comment #162 - Posted by: Faleep at September 19, 2011 6:59 AM

3min AMRAP: 82 reps
rest 1min
6min AMRAP: 108 reps
rest 2min
for time: 16:40

SDHP done with 2x24kg KB, sub sled with tire pull

Comment #163 - Posted by: brian p m/34/5'8"/170 at September 30, 2011 12:37 PM

20" box, 40kg overhead


Comment #164 - Posted by: gazza at October 6, 2011 2:48 AM

subbed TJs and 95 lbs. SDHP, no press or sled


Comment #165 - Posted by: Manchild at October 25, 2011 4:21 AM
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