August 11, 2011
Complete as many rounds as possible in 12 minutes of:
400 meter run
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"A small number of individuals and myself have been lauding the results of CrossFit in our squadron for the last couple years. Now they have to know that this programming works after I took first place in the annual Incirlik AB Strongman Competition on July 4th, 2011 with absolutely no strongman training!"
- Jesse Doyle
"Behind the Scenes: Part 2" by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]
Another look at the Summer Affiliate Gathering, August 19-21, Big Sky, Montana - video [wmv] [mov]
Games Vault: Womens End 1, End 2 and End 3, Heat 2 - video [wmv] [mov]
From the Vault: WOD Demo with E.C. Synkowski - video [wmv] [mov]
"Our attitude toward life determines life's attitude towards us."
Posted by Pukie at August 11, 2011 5:00 PM
- John N. Mitchell
Jesse, Mr. Truck-Pulla, how much does that beastie weigh? Some pic dude...congrats, and whereinhecksname is 'Incirlik'?
on the subject of strong, is the crossfit + usa weightlifting going to happen this year?
What happened to games site? games.crossfit.com
Now there's just some placeholder crap there...
I'm hyperventilating...cannot get to the CF Games site for my daily dose of inspiration. It's down :-(
Who much weight is put on the deadlift ?!
How much weight for the deadlifts?
as they left the loading up to you - I would say pick a weight that will be tough to get a straight set of 5 with after 7-9 min. Something that is heavy enough to challenge you but not so heavy that you have to stop after each rep. So it will all depend on you, that could mean 115 lbs or 315 lbs. Just my opinion though.
#1 Incirlik is in Turkey. Nice work MR. Doyle!
As Rx'd: 215 lb. DL, Got 5 complete rounds in 12 minutes.
WOD demo chick looked like maggie gyllenhaal
PR. 4 rounds + 400 meters. 315 DL. Sweaty, weak, hook grip broke sets 3-5
4 rounds + 200m, 135 pounds DL
Second crossfit ever done 100kg deadlift 4 and a half rounds!
4 rounds plus like 350m run or something.
That was pretty heavy, go up mabye 5 or 10 pounds next time
Unless its been like 2 years or something
4 rounds flat.
too far between the treadmill and the bar, not quite sure how to fix that at my gym though.
Can't combine running with lifting weights very good here, so my workout was:
50 18" box jumps
5 Deadlifts w. 202lbs
3 rounds + 14 reps of the box jumps. Probably could have been better, I kept the pace too low to make it through. Grip on the deadlift was hard with all the sweat though, maybe I'll use some kind of gloves in the future (chalk would be out in no time with workouts like this).
Pre-workout: Work on handstand pushups. I finally managed to get myself up from a headstand without any elevation! Hands pretty wide and I couldn't do it anymore after two times, but that's a HUGE success for me :).
Sub'd 2min spin bike for run.
4 rounds plus 1:15 on 5th round of bike.
I just started the crossfit journey! Current weight 225lbs height 5'10. I was able to do 4 reps with 80lbs first rep, 100lbs the last three. I should have added more weight, but I suppose you learn as yo go!
4 rounds flat. 275#'s on the DL. Could have been heavier needed to work on the run part anyway since switching to POSE method.
4 rounds plus 200m of the run
Slow on runs as usual for me
5 rounds + 150m with 165# DL
3 rounds plus full run (185lb deadlift)
disgusted I didn't pull off the 4 rounds in time, so I "punished" myself with some extra deadlifts for good measure...
2011-08-11: 6@12:10. (1:57-2:05). 265/tm@9.
2010-11-14: 6@13:29. (2:09-2:18). email@example.com.
5 rounds + 75m
4 rounds + 350 meters
EC is my HERO :) love this one, girl!
The deadlift should be a weight that is difficult to lift. You shouldn't just run back to the bar and crank out 5 reps and take off again running. A good measure would be about 60 - 70% of your 1 rep max.
1 rep max deads around 370 -380
did 205 prob should go 245 next time
5 rounds in 11:58
Had to run up a flight of stairs and through some obstacles in the gym to get to the track. Probably could've fit in another round otherwise. Also, the deadlift reps were done a bit fast - maybe add more weight next time?
4 rounds + 350 meters
295 lbs (80% of 1RM)
exactly 4 rounds; 105# deadlifts
3 rounds + 200m/ 225lb DL
4 Rounds + 5 DL, 300 DL
4 rounds completed + 200m
275lbs DL. Deadlifts unbroken; although, I could have probably picked it up a little on the run.
Had to do DL first because of bar-sharing.
5 rounds...315lb deadlift
3 rounds w/ hill climbs @ 100kg DL + one monkey bars w/ Baileyturn
5 rounds plus 135m
4 rounds, 225lb deadlift
lost a good amount of time waiting for treadmill to spin up.
5 rounds, 2 HSPU
Sub handstand push up for dead lifts on today's WOD (New deadlift PR at Crossfit 515 @ 485 lbs 2 days ago and still sore from it)
4 rounds 205, 225, 245, 245
4 rounds 200lbs
First time doing Crossfit....I think my thighs may never be the same....people at the gym (noticing how I used to work out) were all staring at me....like we dont work out here man, we just look at ourselves in the mirror...haha
I need to mix it up - glad I found you guys
4 rounds; 245lb. Too light, will bump up to 295 DL next time.
BW 133.8 today
225 on DL's
4 rounds complete in 11:58.
3 rounds + 400 meters
80 kg, 80 kg, 90 kg
1:42, 1:50, 1:48, 1:50
5 Rds + 100m
5 rounds plus 80 meters w 315lbs pr
4 rds, 275lb + 400 m, treadmill
4 rounds + 220m, with 225#
5 rounds + 200m, with 225#
Did Monday's row wod. Display broken on gym's rower, so, rowed hard 2 minutes for each.
5 rounds + nearly completed 6 1/4 mile about 90 yrds from finish line.
280lb for dl
Substituted 200 punches on speed bag and 100 strikes to heavy bag for run
3 rounds + speed bag and heavy bag and 1 deadlift
5 rds as RX
290# dl 5 reps
185 lbs DL
4 + 250m
Had to catch up today on the past two WODs, I'll have to do this one tomorrow.
Greg A warmup + 1/4 mile run 2:15
110808 WOD 4 RFT Row 500m Rest 3 min
2:31-7:14-12:51-18:21 (This includes the 3 min rest, which I hate to do, each round...I'll rest when I'm under ground, pfh)
110809 WOD OHS 3-3-3-3-3 67-78 PR-83f-89 PR
My old PR was back in March @ #70!! WOOT! WOOT!
5 Rds +200m (255lbs DL).
Got my new Rogue wooden rings in the mail yesterday! they are awesome! I love the feel of the wood. I put them on the pullup bar I have in the hallway door at my house, that way I can do a couple of ring dips every time I walk through it...MU, here I come!...
4 rds +200m (185 DL)
4.5 @ 95lbs (4 at 225 last time)
335#, 4 rounds + 400m run.
Maybe went a little aggressive on the DL weight today - r. lower back is a little tender. Runs felt pretty good overall - first and last runs were 1:40, others were ~2:00. Had to really push on the last run to finish - left me on the floor for awhile afterwards. Anyway, disappointed that I could not get 5 rounds. It seemed doable in my head, but let's face facts - I'm not the runner I was in high school. Today was one of those good news/bad news days for the ole nitpickin injuries. L. hamstring actually loosened up and felt great afterwards, but r. calf tightened up and cramped on the fourth run, and is still tight now. Oh well.
mike #36 - agree with you except on the %. I went with 80% of my 1RM today - it was a little heavy, but I would prefer 80% over 60-70% for sure.
3 rounds + 400m at 205lb DL
went for another 8mins to make it 20mins total and finished with 5 rounds + 400m
4 rounds + 400 meters @ 225 lbs.
Front Squats 155 (scaled to 125)
5 rds.+ about 100 meters.
WOD with 100 kg DL
3 rounds + 400 m in 12:16
Lost time waiting for treadmill to spin up.
4 rds + 400m
Avg HR 178, peak 192. Way to go Clark Clan! Ha, just nipped you at the line Kevin!
Hey Kevin McClellan, are you 50 years old? Either way, nice work today.
Four full rounds and 400 meters; 295 pounds
More weight and more distance than last time!
Tweaked a calf last night playing hoops, and was dealing with treadmill limitations, so modified:
2 mi. jog (17:29)
5 sets DL - 135/155/155/165/185
We won our league championship in basketball last night, then right to deadlifts this morning - THERE IS NO OFFSEASON! :)
forgot to say the weight I used earlier.
245# on the DL
M/65/187-Temp 94 F-Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts 224 lbs
2rds plus 350 Meters
251 lb DL. 41 lb bar + 2x45lb, 2x35lb, 2x25lb metal plates.
4 rounds and 200 m run
Just met Coach here on Ft. Stewart! Hearing him talk to the Brigade and Battalion Commanders and watching thier attitudes change towards Crossfit was absolutely amazing! God I love this community!!!
as rx'd in 12:17
4 rounds + 250m run; 330# DL.
50# db's at the hotel gym
5 rds + 80m
Did "Annie" first in 5:01
295lbs first two rounds for DL then 275 for last 3 rounds
4 rounds + 100m, 275lb DL
Complete as many rounds in 12 mins of:
400 meter run
3 rounds + 1 deadlift @ 405lbs
5 DL @ 275#
5 rounds + 150m run
rx'd 255# dl
4 rounds + 250m @280# DL
As px'd 255 pound DL; completed 6 rounds.
M / 26 / 1'72 / 63 kg
70 kg deadlift
30y / male / 178cm / 81kg
5 rounds in 11:34
80 kg in the deadlift 16,5km/h max speed in the treadmill
than I had to go to work...
5 rounds w/ 265... as rx'd
As Rx'd 5 round + 100 meters/with 305lbs
4 rounds + 300m 235#. Poor warm up. Use more wieght.
4rds + 30m at 335lb(PR)
Better on weight but about same on rds.
4 rds + 16m
3 rds even @ 185lbs. on treadmill
W/U: DL, 6x1 at 225-245-305-325-345.
As Rx (w/345#): 4 rnds with 31 seconds left on the clock (active rest).
C/D: foam roller.
New PR by 2 reps. Second time doing this WOD. Runs on outside road course (73F, 40% humidity, wearing VFF). Yet another PR set on an active rest day. The only thing I can figure is that the last time I did this it was at the end of the 3 day cycle. That and taking a relaxed pace really means I'm just more relaxed.
On the gaining weight front, it has been about a week since i started eating more and drinking more water. Weighed myself this morning. Exactly 170#. Okay so that's not working out quite the way I planned.
3 rounds + 400m
dl done at 225#
finished 5 rounds 19:12
4 rounds 225lb dead lifts
400's are getting really fast
5 rounds plus 200 meters at 315#
4 rounds + 126 meters
205 lb DL
4 rounds at 225# as Rx'd
4 rounds 200 meters at 225# as Rx'd
5 rounds 225 dl
did 12 min amrap 500m row + 5 DL @ 155#.
lost track of rounds, duh, believe it was 4 rounds + 265m row.
going to do 6 or 8 min version of this later tonight to see if it was really taking me 2:45-3:00 per round even with all rows in the 1:50-1:55 range.
w/u - 5 DL @ 135#
c/d - 3 x wrist roll (fwd + back direction) with 3' rope, 5# weight, plastic bar
Wasnt feeling this one, so ran an 800 did 5 x 5 bench press (about 15 min 275 4 sex then 315 one set) then did Diane in about 4 min. Then did some ab work and ran another 800 back home. Threw in some other warm-up sets of pushups and jumping jacks! Crossfit purest, please dont hit me for not just sticking with traditional wods!
@ home... 4rnds 2Deadlifts @ 415#
4 rounds +50 meters
4 rounds + ~200m run @ 275#
completed the run + deadlift in 13:17
5 rounds 195 dl
3 rounds @ 80lbs. could have done more, but still getting used to crossfit stuff
5 x rnds. + ~60ish meters
3 rounds @ 315 and done @ 11:00. Called it bc I was @ globo and on a treadmill, booo think I could have had 4
4rds 400meters 1dead 12min @245lbs finished dead at 12:22
After time 5 300lb deads for hook grip practice
Should run faster.
Lower back is the weak link in my dead, legs could have done a lot more.
- 3 rounds + 200m @ 315lb
- 3 rounds + 200m @ 315lb
5 Rounds + 400m run at 265 lbs.
12 min even. 3 rds, 4 dl at 345lb
2 rds. + 400m
completed 3 rds. at 13:26
5 rounds + 370m (PR)
Done at the HS track, bar right next to the track so super fast transitions. Went unbroken w/no rest. Runs felt good. Need to go heavier next time, current deadlift PR is 365lb.
155 lbs (could have easily done more, first time doing a workout like this though)
4 rounds and 250 meters.
3rds 195# DL. Ran a 4th round. Could have increased the DL to 205 to 215.
5 rounds + 150m @ 330lbs (150kg). Cool WOD
3 rounds, 405# deadlifts (all 3 sets unbroken). 50# PR on my 5RM deadlift!
6 rounds with 275lbs deadlifts. Knackering!!
4 rounds plus 300m with 264 lb deadlift, treadmill def slowed things down
3 rnds + 300 m (175#)
went too heavy--hard to do sets unbroken and maintain form; last time 150# was too light, next time maybe 160/165
225# and 425m run (I have a loop in my neighborhood that I use)
5 rounds + 15m
4RDS +2 DL
5 rounds with 225
4 rounds + 2 DL at 365 pounds.
5 rounds (PR)
on treadmill with 295DL
All rounds unbroken on DL and at 11 on TM
After doing 12 min AMRAP midday, went back and did 7 min AMRAP tonight to see if pace -- around 2:40-3:00 per round -- held:
7 min = 2 rounds (500m row + 5 reps 155# DL) + 385 yards
Yup, that's close to pace from midday. One of the 500m rows was 1:49. So 5 DL and switching-times are around 40-50 secs.
w/u: roll 5# weight on 3' rope + plastic stick up and down 3x
Complete as many rounds as possible in 12 minutes of:
50 Double unders
125kg (275#) DL
4 rounds 100m @ 315.
1 round of deadlift at 175 lb
3 rounds of deadlifts at 155 lb
3 rounds of 400 m
5 rounds @ 185 lbs (skipped the last set of DLs--still nursing a gimpy back).
5 rounds +150m run @ 220 lbs
First week of doing WODs, was great fun just not used to doing DL with shoes on.
5 rounds. 275# dl
3 rds + part of run 225 lbs
4 rnds + 400 + 3 DL (ran between 15 - 16)
5 rounds next time! (run the same just be faster in DL)
4rds + 100m
4 rounds in 11:45
Running from one room to the next sucks, but gotta deal with what I have
5 deadlifts 135lbs
4 rounds + 150 meters
4 rounds with 255 + 400m
5 rounds plus 100m
4 rounds plus 200m
4 rounds with 225 lb deadlift.
3 rounds fight gone bad my way:
Pull the bar to chin 30kg
push jerk 30kg
horse jump over a box
total repeats: 501 (198-165-147)
4 rds + 2 deadlifts
Deads done at 385,385,405,405,405
Went with 70% 1RM.
DL: 195lb x5
12 mins, 5 rounds even (PR by 4DL)
4 rounds flat w/ 225
coming back slow
5 rds + run
As rx'd: 5 rounds and a few steps @ 325#.
4 rounds + 300m
5 rounds + 400m
3 weeks post shoulder surgery #2
12 min as many rounds as possable
400 met run
10 Deadlifts (115)
4+275m run. DL at 275. Last time made it 25m longer. Finished out round 5 in 13min.
4 rnds + ~250 meters at 245#
3 rds plus 5 DL, 250 m (est), DL @195
WOD 121 - Done on 8/12, first WOD since turning 43. Been away from the gym due to vacation and baseball games so I was pretty rested and had two really good WODs. Did the 4 x 500m row WOD after this. 400 meter out-and-back run followed by deadlifts at 315.
Greg A.'s warmup
WOD Rounds - 4, timed out jogging back to the start finish line. Thought I could get at least 200 meters more in. Rats!
4 rounds + ~300m
DL @ 185#
5 rounds in 11:04
go heavier on the dl's next time?
135LB. dead lift X 5
135 dead lift X 5
400m @ home
4 rounds + 200m
Do my workouts a day behind since we loose internet often.
This one really kicked my butt and I ended with pukie.
4 rounds + 100m's
really gave my all on the run and made sure I did my DL's slow and correct
5 rounds + run + 3 DL w/ 240# (all the weight available)
I cant feel my triceps :)
275lbs + 400m
D @ B5
TM @ 7.5 x 3 rnds
4 rnds at 11:00
did round 5 @ 9.0
4 rounds + 200m, fun workout!
4 rounds+400m w/335
4 rounds w/185
9 rounds + 1 HSPU
3+200m, 255lbs. 5x 3min jump rope, 1 min rest warm up. abmat x 16 after.
4 rounds + 400m with 65kg
M/ 37/ 134 lbs/ 5'-6"
5 Rounds in 12:35
I used 225 lbs for the 5 DL each time. I did this on an indoor treadmill at 9.5 mph which is just a little below the max. Running outside is different from the treadmill however. It's very different mentally. You have to just stay on the thing until it reads .25 miles rather than travel the distance. I really don't like the noise that it makes even though I'm trying hard to not stomp while I'm working on my pose method of running. I want to be able to run and be fit and not pound when I get tired.
Good WOD.. it's all mental to just jump on the bar and back to start running right away. I think next time I'll go 255 or 265 lbs. I wanted to be able to really move the weight with some speed and it to also be a bit heavy. I think I could have gone a little bit heavier. I felt the weight towards the last couple of rounds though. I was always unbroken.
.25 Mile Run
5 (135#) Cleans
4 rounds in 11:48
.25 mile run
5 (135#) Cleans
4 rounds in 11:48
3 sets plus ran .10 miles
Did it at JC...didn't give it 100% felt like I wasn't warmed up until the 3rd time through...almost did it again but had to get home...wish I had a track to run on instead of a treadmill
rx'd but reversed the order.
4 rounds + 5 DL @ 365#
1st time on this one.
Runs were super slow. 7.9-10mph on treadmill w/ 1.5% incline.
I took about 20-30 seconds to set up DL after the runs.
4 rnds (10 seconds left on clock)
5 rounds + approx 100m
Greg A WU
12 min AMRAP
400 m RUN
5 DL #115
3 rds + .17 mile
Jeff @ home
5 rounds + 400m run
CFWU x 3--std
5 rds in 18:34; too much time walking from PAC track to DL bar so wanted rds
12 min AMRAP
5 225# DLs
12 min AMRAP
5 80# DLs
4 rnds + 60m
8 min AMRAP
5 DLs using two 8# DBs
3 rnds + 150m
6 min AMRAP
5 DLs using two 5# DBs
4 rnds + 50m
4 rounds + 400m run, DL @225 lbs
3 Rounds + 400m run using 275 lbs for deadlifts
4 rounds + 200 Meters
M/19/144 lbs/ 5'-8"
4 rds + 300 meters
400 m Run
5 DL 315#
Had to "walk fast" 25m between runs and dl- Globo rules
Chris: 225# 4 rounds 2 deads
Paul: 385# 4 rounds 4 deads
Gunnar: 345# 5 rounds in 14:02
Jen: 205# 4 rounds in 12:30
Harold: 385# for 2 and 315 for 2.. 4 rounds in 14:16
Brendan: 185# 4 rounds in 12:45
Brycen: 35# 4 rounds in12:02
4 rds + 200M
Flight of stairs between bar and treadmill
sub 300 turns jumprope for runs
3 rounds + 200 +/- turns in 12 min
5 rounds in ~18 minutes
4 rounds plus 300m run. Weight at 225. Finished out the 5th round just because.
did 15 min AMRAP
5 rounds plus one run
235(back tight from previous day WOD)
4 rds + 200M (treadmil)
275lb, runs on treadmill
felt good to get back to deadlifts
4 rounds/100k + 100m - t/m 3%/15kph
14.11.10 4 rounds/90kg
extended workout to 20 minutes.....5 rd's
3 rounds + 100m (300# DL)
As Rx'd.(225# DL).
5 rounds + 200 meter run
As Rx'd. (185# DL).
5 rounds + 100 meter run
3 rounds + ~200m run (225#)
CFWU-2. Reg @ Triangle. Superman. DU.
4 rounds + run.
Decent job using hips on run & pushing after I recovered for 1/2 lap or so on later rounds. Good job keeping stomach tight on DL.
11/14/10: 4 rounds + 175m.
4 rounds plus 400m
I had to wait for the treadmill to start up each time so that slowed me down a little.
5 round plus 200m
As Rx'd (165# DLs)
5 rounds + 5 deadlifts + 200 meter run @ 320lbs
6 rounds with 400 meter run 210 lbs. deadlift
3 rds plus 400. #300 pds to keep up with RB
3 rounds + .1 miles on the Precor
did 4 rds
- 1/2 mile on bike since I broke my toe and can't run
- 225lb Deadlift, 12 reps
5 rds + 400 M run, finished last run at 13:10
225 lb DLs
@KG with the Bantams
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