September 21, 2011

Wednesday 110921

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

Post time to comments.

Compare to 110731.

HandstandCombined_th.jpg

Enlarge image

Staying tight through abs, glutes, and legs creates a more stable handstand.


This workout is featured in two of the four 2011 Reebok CrossFit Games episodes on ESPN2 Wednesday, September 21, from 8-10 EDT (5-7 PDT) - video [wmv] [mov]


"What Is CrossFit? An Interview with Fast Company Magazine: Part 1" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]


From the Games Vault: Women's Triplet Sprint (today's WOD) - video [wmv] [mov]


"The Three Hundred Dollar Gym" with Coach Mike Burgener - video [wmv] [mov]


"Selling Illusions of Cleanliness" by Martin Lindstrom, The Wall Street Journal.

Posted by Pukie at September 21, 2011 5:00 PM
Comments

Well, ok then. This will require some garage gym subs, but that's cool.

Comment #1 - Posted by: Playoff Beard at September 20, 2011 5:24 PM

11:15 RX'd

Comment #2 - Posted by: Mark at September 20, 2011 5:30 PM

upgrade your garage gym

Comment #3 - Posted by: bill at September 20, 2011 5:47 PM

Crossfit girls are so hot =D

Comment #4 - Posted by: Ramon at September 20, 2011 5:51 PM

Any recommendations for a sub on the sprint? Thinking of 25 double unders/50 yards

Comment #5 - Posted by: Julian at September 20, 2011 6:06 PM

Setting up at a nearby football field may work...just hang your rings on a goal post and set up the GHD and deadlift station in the end zone.

Comment #6 - Posted by: Jon I at September 20, 2011 7:42 PM

Haha! Kinda hard to haul a GHD and barbell gear to a football field though!

Comment #7 - Posted by: Ken at September 20, 2011 8:06 PM

No GHD. anyone have any ideas for subs?

Comment #8 - Posted by: Chaun m/22/6'6"/200 at September 20, 2011 9:26 PM

#8, I'm considering subbing burpees for the sprint...maybe 10 for 50 yards. I'd almost rather do the sprints...!

Comment #9 - Posted by: Chris at September 20, 2011 11:33 PM

#5, I'm considering subbing burpees for the sprint...maybe 10 for 50 yards. I'd almost rather do the sprints...!

Comment #10 - Posted by: Chris at September 20, 2011 11:34 PM

Take the equipment to a football field or sub the runs for 20 yard shuttles from football. Two 20 yard shuttles for the 50 yard sprint and so on

Comment #11 - Posted by: Fran at September 21, 2011 1:47 AM

24:36

sub'd row for sprints
100m,200m,300m,400m

Comment #12 - Posted by: TomO/45/M/200 at September 21, 2011 1:55 AM

M/40/81 kg/ 179 cm

Took 10 push-ups and 5 ring-dips for muscle-ups

Rx'd 14:36

Comment #13 - Posted by: Sigurbjorn at September 21, 2011 2:25 AM

m/46/185

16:16

subbed jump rope for sprints

Comment #14 - Posted by: cosmo at September 21, 2011 2:59 AM

Anyone noticed the odd socks in the pic?....Tidy handstand though!

Comment #15 - Posted by: Alex at September 21, 2011 3:35 AM

Did the deads on blocks like at the games
13:30. Try hanging on to dead lifts more.
you did two rounds on mu unbroken go for 3 next time.

Comment #16 - Posted by: charbs 195/m/26 at September 21, 2011 3:40 AM

upgrade your garage gym

Comment #3 - Posted by: bill at September 20, 2011 5:47 PM

Gosh, thanks bill, I didn't even think of that! I'll just raise the ceiling in my garage and take money from the family budget to buy a GHD that I don't have room for. My Wife and kids won't mind at all.

Subs will be fine.

Comment #17 - Posted by: Playoff Beard at September 21, 2011 4:58 AM

10:45 Rx'd

* about twenty seconds slower, but no weight-belt this time, and back feels good.

Comment #18 - Posted by: MarcusG 30 5'9" 155 at September 21, 2011 5:30 AM

M/37/155

As rx'd 14:14

Comment #19 - Posted by: Shane Cross at September 21, 2011 6:26 AM

I have a garage Gym too, so I feel the pain of not having a GHD when these types of WODs come around.

I was recently lucky enough to find a used GHD, but some good subs for GHD sit-ups are a partially deflated playground ball, abmat, or some rolled up towels. Put any of those under your lower back and you can get some hyperextension.

Obviously not as good as the real thing, but better than a standard sit-up.

Comment #20 - Posted by: Josh at September 21, 2011 6:32 AM

Subbed MU for 3+3*5 Pullups/Dips

23:17

Comment #21 - Posted by: Pers.Anton at September 21, 2011 6:35 AM

First time posting on the main site! 13:33.
Did bar MU's due to no rings
Rx'ed deads
Treadmill runs
.03, .06, .09, .12 respectively.

Felt good!!! MU's I did singles can't drop into the next one yet. Still playing around with the movement

26/5'9"/172#

Comment #22 - Posted by: Dave Estrada at September 21, 2011 6:45 AM

M/39/5'10"/193lbs

Subbed ring dips for muscle ups, anchored situps for GHD.

15:04

Last last round of deadlifts were brutal. Hats off to everyone doing this entire workout as Rx'd, can't wait to watch this event on TV tonight!

Comment #23 - Posted by: Playoff Beard at September 21, 2011 6:47 AM

Rx'd - 17:20

Comment #24 - Posted by: Townsend m/28/5'8"/140 at September 21, 2011 7:05 AM

@22-24 is that mainsite spam? ha.

Coach B lays down my favorite "home gym" recommendation, "start working out".

Comment #25 - Posted by: James H. at September 21, 2011 7:05 AM

23:26, subbing assisted (jumping) muscle-ups 3:1, and subbing row for sprint 1.5:1.

Comment #26 - Posted by: Alan H. in Kabul at September 21, 2011 7:08 AM


Changed up a bit for my globo gym:
10 Pullups
10 dips
185 pound Deadlift, 10 reps
15 GHD Sit-ups
double unders 50
10 Pull ups
10 dips
185 pound Deadlift, 10 reps
15 GHD Sit-ups
double unders 100
10 pull ups
10 dips
185 pound Deadlift, 10 reps
15 GHD Sit-ups
double unders 150
10 pulls ups
10 dips
185 pound Deadlift, 10 reps
15 GHD Sit-ups
double under 200


26:40

Comment #27 - Posted by: K Stuessy/ 73"/206/SJAFB at September 21, 2011 7:19 AM

SWOD: 295# X 3 w/ little 25# plates - felt a low back twinge so didnt go above that.

WOD: 13:25*

*No runs, b/c im in a globo. GHDs on a smith machine, DL w/ 25# steel plates = low back shredded. Bar muscle-ups.

Comment #28 - Posted by: Curtis Warren at September 21, 2011 7:33 AM

12:55 Rx (stood on 2 competition 20kg plates in the deadlift) just to reinact the games deadlift

Comment #29 - Posted by: Jakob Magnússon at September 21, 2011 7:33 AM

Subbed;

10 PU & 10 dips for MU's
205# DL's
Anchored SU's

12:15 (pr)

Comment #30 - Posted by: coyo at September 21, 2011 7:58 AM

16:29 - modified it and shortened it a little

For time:
5 muscle ups - subbed 15 dips/15 pullups
245 pound Deadlift, 10 reps Scaled DL to 185
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups subbed 15 dips/15 pullups
245 pound Deadlift, 10 reps Scaled DL to 185
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups subbed 15 dips/15 pullups
245 pound Deadlift, 10 reps Scaled DL to 185
15 GHD Sit-ups

Comment #31 - Posted by: Storm at September 21, 2011 8:00 AM

Germany, Münster

M 37/5'11/187 lbs

09:55 min

Comment #32 - Posted by: Rico at September 21, 2011 8:06 AM

Substitutions, modifications for me and my garage gym
3 to 1 pull-up/Dip Sub
205 pound Deadlift, 10 reps
15 Sit-ups
5 Burpees
3 to 1 pull-up/Dip Sub
205 pound Deadlift, 10 reps
15 Sit-ups
10 Burpees
3 to 1 pull-up/Dip Sub
205 pound Deadlift, 10 reps
15 Sit-ups
15 Burpees
3 to 1 pull-up/Dip Sub
205 pound Deadlift, 10 reps
15 Sit-ups
17:33
M/53/72"/210

Comment #33 - Posted by: Pete In Sun City at September 21, 2011 8:24 AM

30:33
Modified to:
4 RFT of
5 muscle ups
185lb deadlift, 10 reps
25 Abmat sit-ups
Sprint 200 meters

Thanks again to the CrossFit mothership for this wonderful site!

The programming is great, the videos and articles always seem to get better and be more relevant, and the site is always updated.

Comment #34 - Posted by: gb 44/m/71"/185# at September 21, 2011 9:02 AM

33:52
Subbed 3 dips & 3 pull-ups for each muscle up; otherwise as rx'd. Not feeling well and no sleep last night.

Comment #35 - Posted by: DReiss at September 21, 2011 9:19 AM

22:20

4 rounds for time:

5 muscle-ups (No Rings: Subbed 15 PU's and 15 Dips for each Round)
10 DL @ 245#
15 GHD Sit-ups
50, 100, 150, 200yd sprints (Subbed DU's 10, 20, 30, 40 respectively)

M/30/210/77"

Comment #36 - Posted by: Broomstick at September 21, 2011 9:20 AM

Sub- 5 pull ups and 5 dips
250 lb. Dead lift x10
15 GHD
50 x 100 x 150 x 200 ( 20 yard shuttle )

8:06

M/ 6'3/ 212

Comment #37 - Posted by: Tweeter1101 at September 21, 2011 9:29 AM

Four rounds for time: 8:06

Modified 5 PU and 5 Dips
250 dead lift x 10
15 GHD
20 yard shuttle 50 / 100 / 150 / 200

M / 27 / 6'3 / / 212

Comment #38 - Posted by: Tweeter1101 at September 21, 2011 9:34 AM

15:24 rxd

110731: 16:37 rxd

Comment #39 - Posted by: aermio m/32/5'7"/150 at September 21, 2011 9:45 AM

As Rx'd
20:23

Comment #40 - Posted by: Nick at September 21, 2011 9:48 AM

No GHD machine at my gym so my friends and I get a 36" box and put an abmat on top. Place the box in front of the plate station where all the bumper plates are kept and use that as an anchor. Very ghetto but it works.

Comment #41 - Posted by: Abel at September 21, 2011 10:17 AM

No GHD machine at my gym so my friends and I get a 36" box and put an abmat on top. Place the box in front of the plate station where all the bumper plates are kept and use that as an anchor. Very ghetto but it works.

Comment #42 - Posted by: Abel at September 21, 2011 10:19 AM

47:00 rx

Comment #43 - Posted by: Latham M/180/31 at September 21, 2011 11:02 AM

12:28 (second week doing crossfit) body still sore from everything from the last two weeks.

Comment #44 - Posted by: Bobby at September 21, 2011 11:29 AM

2011-09-21: 13:06 (1:50,2;31,3:51,4:53)
2011-07-31: 14:58 (2:31,3:30,4:15,4:41)

Comment #45 - Posted by: gs at September 21, 2011 11:32 AM

Subbed one pullup and dip for each MU, 200lb DL, otherwise as rx'd

11:53

Avg HR 164, peak 180. Nice determination Latham.

Comment #46 - Posted by: mas 54/M/155 at September 21, 2011 11:37 AM

subbed 5 strict pullups + 5 dips for 5 MU, scaled to 225 for DL, subbed running across the parking lot and back for 50 Yd, was probably around 60 yds, spotted my buddy on 5 sets of bench in there at various times. 19:58
M/54/185#

Comment #47 - Posted by: Mike at September 21, 2011 11:41 AM

10:24
Third crossfit workout. 23/m/5' 9"/195. Sub barbell deadlift with hex bar due to lower back issues still 245#. No rings so did weighted dips with 25# still 5 reps per round. Does this seem legit?. Feesl like I went too fast. To more experienced crossfiters are the subs I used and the time I got matching up or did I inadvertently make it easier? All advice welcome thanks.

Comment #48 - Posted by: Donny at September 21, 2011 11:49 AM

15:45 as Rx'd; strict muscle-ups, runs in meters, not yards

chops nearly two minutes from July; 3 sets MU's unbroken

Comment #49 - Posted by: TRN III at September 21, 2011 11:54 AM

f/42/180/5'11"


4 rounds

10 pullups
10 dips
10 deadlifts 185#
5 GHD (just starting out on them and proceeding with caution)
25/50/75/100 double unders

26:00

pullups are a weakness... always
dips were assisted
deadlifts were good
GHD are brand new to me since my husband just made up a GHD station
double unders... yeesh! I think I could have crawled 200m in the time it took me to do 100 double unders.

Good workout.

Comment #50 - Posted by: JuliePlatt at September 21, 2011 12:00 PM

19:55 rx

Really worked on turning out my wrists on the bottom for competition.
male/27/160/5'10"

Comment #51 - Posted by: Jacob Will at September 21, 2011 12:18 PM

subbed 10 dips/10 PU per round
245 DL
reg. sit ups
shuttle runs 50-100-150-200

10:09

Comment #52 - Posted by: Rough Robbie at September 21, 2011 12:35 PM

16:16
Sub 5 PU 5 push up for MU
185# deadline

Comment #53 - Posted by: bwk5015 at September 21, 2011 12:58 PM

For GHD situps I was able to set barbell at the bottom of my smith machine/squat rack and place my bench parallel across the front. Anchored feet under the barbell and sat on bench at the base of my rear. Seemed to work well.

Comment #54 - Posted by: william at September 21, 2011 1:10 PM

16:55 as rx'd

Comment #55 - Posted by: SB at September 21, 2011 1:19 PM

So mine was a little different.
5 rounds for time.
5 dips.
5 deadlifts at 205lbs
10 incline sit ups
run 200 meters

This took me 15 mins to complete.

Comment #56 - Posted by: Chris P ` at September 21, 2011 1:29 PM

As rx'd

10:56. Did it out of the norm and really early in the morning so not all the way awake

Comment #57 - Posted by: Castillo at September 21, 2011 1:31 PM

16 min rx'd

Comment #58 - Posted by: B-Mo at September 21, 2011 1:44 PM

M/30/5'9"/165#

sub'd 10 PU and 10 dips for MU

20:03

Comment #59 - Posted by: Dustin S. M/30/5'9"/165# at September 21, 2011 1:47 PM

subbed 3 pullups and 3 bench dip per muscleup and 10/20/30 on box jumps instead of running

Lorie-3rounds with 95 pound deadlifts
Sean- 3 rounds as Rx'd except for the above changes

Comment #60 - Posted by: sean snyder at September 21, 2011 1:54 PM

Rx'd - 18:50

Comment #61 - Posted by: Alan M/45/180# at September 21, 2011 2:39 PM

8:47 w/ Abmat situps, 240# (all I have)

Comment #62 - Posted by: Jetté 42/M/5'11"/170 at September 21, 2011 2:45 PM

8:13
95lb deadlift
Ring rows sub for muscle ups.

Comment #63 - Posted by: Kendra F 5'11" 220 at September 21, 2011 2:55 PM

13:00

Max incline situps since no GHD, shuttle runs on BB court.

Comment #64 - Posted by: Sheldon N (M/34/6'/183) at September 21, 2011 3:03 PM

16:04 Rx'd, whew!

Comment #65 - Posted by: james.patrick [M/49/66"/135] at September 21, 2011 3:08 PM

19:53 rx'd. Except for runs. Pushed a dog sled with 90 lbs. for 40 yards instead of sprints. Just got it and had to use it

Comment #66 - Posted by: Jeff A. at September 21, 2011 3:08 PM

19:03, down from 22:16 last time. All DL unbroken. At home.

Comment #67 - Posted by: ScottMacArthur at September 21, 2011 3:11 PM

m/40/76/210

MU progressions on the rings, else rx'd

15:30

Comment #68 - Posted by: Chas at September 21, 2011 3:17 PM

Jumping Muscle ups
All else as rx'd (runs shuttle 25m length x 2,4,6,8)

10:45

Comment #69 - Posted by: CF (M41/190/6'4") at September 21, 2011 3:19 PM

Subbed 3pu/3dips for each mu
Subbed decline straight-leg situps for ghd situps
Ran across width of bball court 3x for every 50 yds of sprint

27:04

Comment #70 - Posted by: Kam M/21/6'/200 at September 21, 2011 3:20 PM

A sub and a scale and...

4 rft: 5 mu progressions on smith bar, 185# dl x 10, 15 ghd situps from pulldown seat, and 50-100-150-200 yard sprint

11:27

DL form improving. Eric Cressey vid helped.

Funny to me: got a huge burst of energy / testosterone / whatever in R4 -- was ripping bar off ground & couldn't believe when 10 reps were up as it felt like I'd just started.

185 is 60-65% of 1RM DL of 280. If this workout comes up again soon, will go with 195 or 205.

Off to go find better subs for MU (that don't involve pullups -- going to go with PU only every other day, and mostly negative / weight-assissted until fried elbows are super-solid again)...

w/u - 1/2 mile hilly dog-jog, 45sec Samson, 5 @ pushup, scapula pushup, GHD situp, BE, dip, 1x8 135# DL, 1x3 Smith-bar MU progressions

Comment #71 - Posted by: matt h - 49 180 3-1-11 at September 21, 2011 3:29 PM

22.02

225# deadlift

Shoulder and elbow still hurts from throwing the football.

22/m/5'11"/171

Comment #72 - Posted by: Logan S at September 21, 2011 3:51 PM

As rxd @ BFCF
25 yd turnarounds
16.27

Comment #73 - Posted by: Jonblaze at September 21, 2011 4:15 PM

subbed 205lbs for deadlift, and lunges for sprints (10,15,20,25 for the four rounds)

33:30

took off a minute from last time!

Comment #74 - Posted by: Saam at September 21, 2011 4:26 PM

Switched muscle ups for 5 pullups & 5 dips. Also scaled the DL down to 225.
14:42

Comment #75 - Posted by: Aaron at September 21, 2011 4:27 PM

40M/5'10"/171#

W/U: DL, 3x5 at 255-295-335.

As Rx: 11:48.

C/D: PNF of hamstrings.

New PR by 1:14. Runs on outside roda course (69F, 90% humidity, wearing VFF). Came into this with a food and sleep deficit. So I was pleasantly surprised at the time. Everything felt pretty good.

Comment #76 - Posted by: rjf (Since 07-20-07. WOD no. 1144) at September 21, 2011 4:37 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: 19:44
Foam roll after
Compared to 110731: 23:28

Comment #77 - Posted by: Sesoku at September 21, 2011 4:41 PM

4 rds: 5 x MU, 10 x 225lb DL
9:45, unbroken
PAC
Later, swam 800m straight

Comment #78 - Posted by: Ajax at September 21, 2011 4:53 PM

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

6:51 pr

Comment #79 - Posted by: Kevin McClellan 50/ 195 at September 21, 2011 4:57 PM

28/m/5'11"/185
As rx'd
13:47(PR)

Around 2 or 3 min better than last time! It works!

Comment #80 - Posted by: justaman - liberty, sc at September 21, 2011 5:12 PM

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

11:19

Comment #81 - Posted by: Sinal M/32/5'9"/221 at September 21, 2011 5:36 PM

10:30 rx'd

Comment #82 - Posted by: Chris V - M/28/5'10"/170 at September 21, 2011 6:11 PM

4 Rounds for Time
10 x towel pull-ups & 10 hands off push-ups (subbed for muscle-ups. No rings yet)
10 x 185# DL (I know, I know I need more weight. Saving up the $ for them. Its all I have for now).
15 x GHD sit-ups
200 yard sprints

20:04

Comment #83 - Posted by: Payton at September 21, 2011 6:22 PM

26/m/175lbs/70"

SUB: 5 rounds of
5 bar muscle ups
275lb deadlift
15GHD situps
no sprint

32:30

Comment #84 - Posted by: Eric- Clint, TX at September 21, 2011 6:44 PM

21:48 (Low rings in a gym=poor MU ROM)

Comment #85 - Posted by: flashp at September 21, 2011 7:24 PM

sub 3:1 pullups/dips

22.36

Comment #86 - Posted by: controlfreak at September 21, 2011 7:56 PM

did my own thing today...
Run 1 mi warm up
DLx6-135-225-275-325

rest 1.5 hrs

some BS,FS and DL while teaching class. finish with

40xKBS
40XKB high pull
approx 3:30

time to rest up for the weekend.

Comment #87 - Posted by: brian p m/34/5'8-1/2"/173 at September 21, 2011 8:00 PM

36:00

Subbed 225 lb deadlift on every round but the first(did 245).
Subbed 4:1 pullups and dips for muscle-ups.
Subbed 25 situps on a exercise ball for GHD situps(No GHD).

Comment #88 - Posted by: Chaun m/22/6'6"/200 at September 21, 2011 8:49 PM

10 assisted pullups
10 assisted dips
135 lbs deadlift
10 burpees
10 assisted pullups
10 assisted dips
135 lbs deadlift
15 burpees
10 assisted pullups
10 assisted dips
135 lbs deadlift
20 burpees
10 assisted pullups
10 assisted dips
135 lbs deadlift
25 burpees

31:30 What a fun workout! Globo gym worker came over and said the Starbucks downstairs from my gym called and asked that we stop dropping weights. Sorry Starbucks:)

Comment #89 - Posted by: Mary at September 21, 2011 9:03 PM

M/25/162

18:43 (225lb DLs + 50-100-150-200 meters)

Comment #90 - Posted by: Yessuh at September 21, 2011 9:51 PM

For the first time today I did bar MU's without any assistance! Granted I still have to do one arm at a time but it's improving!

Sub'd 245lb DL with 225lb DL and didn't have anything to do GHD's on so I did vertical situps instead. Used a BB court for my runs one way =25yards

24:05

Slower than last time by nearly 10 mins but my DL increased by 20lbs and I actually did all the MU's without cheating!

Comment #91 - Posted by: Fernando m/22/5'9/153 at September 21, 2011 10:49 PM

CFWU (1 round only)

Subbed sit-ups on physio ball with feet under squat rack safety bar

Subbed tuck jumps 8,10,15,20 for sprints

25'53“

Comment #92 - Posted by: Tim 34/5'10/165 at September 21, 2011 11:50 PM

26/m/165
28.09

subbed 1 for 1 high knee running jump rope for sprints

Comment #93 - Posted by: Giles Ambrose at September 22, 2011 12:06 AM

44:49 minus the run. Sub 3 PU&dips/1 MU

Comment #94 - Posted by: ryman 22/m/68"/185 at September 22, 2011 12:39 AM

3 rounds

1.
10 pull ups
10 ring dips
10 deads 110kg
15 GHD situps

2.
10 pull ups
5 ring dips
10 deads 110kg
15 GHD situps

3.
10 pull ups
5 ring dips
10 deads 110kg
15 GHD situps

17:39

Comment #95 - Posted by: AGL at September 22, 2011 12:39 AM

19:14

With 185# DL, otherwise as rx'd

Comment #96 - Posted by: fathertyme 33/m/6'/170 at September 22, 2011 6:21 AM

17:0

Comment #97 - Posted by: tjo 44/185 at September 22, 2011 7:06 AM

36/M/188

20:28 as Rx'd wearing 40lb vest

Comment #98 - Posted by: Dave at September 22, 2011 7:18 AM

4 rounds
5 handstand pushups on dbs and to ab mat
10 deadlift (245)
15 GHDs
1st Round 15 dus, 2nd 30dus, 3rd 45dus, 4th 60dus

Paul: 8:15
Gunnar: 12:09
Chris: 14:50 (225# dead, run 50-100-150-200 instead of doubleunders)

Jen
10 Rounds
1 minute rest between rounds
10 deadlifts 105#
15 air squats
Sprint 150 meters? (not sure on distance)

Comment #99 - Posted by: jenniferw at September 22, 2011 7:44 AM

43/m/176cm/73kg

As rx'd

14:32 PR (last time 15:51)

10m shuttle runs inside the gym.

Higher rings allowed kipping MUs this time. DLs were the hard part, GHD sit-ups unbroken.

Comment #100 - Posted by: Memuc at September 22, 2011 7:57 AM

10:10 Did 10 pull ups and 10 dips in place of the 5 MU. Once I get the mechanics for MUs I will be able to cut the time by at least 1 minute!

Loved the work out!

Comment #101 - Posted by: Jeffrey stone at September 22, 2011 8:36 AM

10:24

Comment #102 - Posted by: amped 37/M/195/6' at September 22, 2011 8:59 AM

Pack
8:43

Comment #103 - Posted by: cory at September 22, 2011 9:16 AM

MU leg assist on pullup bar with gait belts
DL as Rx'd
45 RC sit ups
no runs
3 rounds
10:40

Comment #104 - Posted by: Bells 38/195 at September 22, 2011 9:44 AM

12:19 rx'd.

Comment #105 - Posted by: Turner at September 22, 2011 9:50 AM

12:19 Rx'd.

Comment #106 - Posted by: Turner at September 22, 2011 9:51 AM

48/m/71 kg
2xCFWU
Subbed 15 PU, 15 dips for MU:s, and sit-ups on ball with feet anchored. DL 100 kg. Time 34:24

Comment #107 - Posted by: AndersI at September 22, 2011 11:43 AM

12:57 Rx'd

Comment #108 - Posted by: marco M/34/5'8"/175 at September 22, 2011 12:22 PM

4 rounds:
10 CTB pullups
10 dips
10 deadlifts, 205#
15 decline situps
Sprint 50, 100, 150, 200 yards, respectively for each round.

20:35

Comment #109 - Posted by: JFA at September 22, 2011 1:07 PM

Sub 15 pullups and 15 dips for muscle ups

21:28

Momma 21:23

Comment #110 - Posted by: snavec at September 22, 2011 1:56 PM

15 jumping pullups
15 gait belt toe touch dips
10 85# DL
15 45 RC sit ups
50, 100, 150, 200 M row

16:37

Comment #111 - Posted by: Schrecks at September 22, 2011 2:53 PM

15 jumping pullups #9
15 BW dips
10 75# DL
15 45 RC sit ups
50, 100, 150, 200 M rower

14:46

Comment #112 - Posted by: Susan M at September 22, 2011 2:55 PM

15 jumping pullups #9
15 BW dips
10 55# DL
15 45 RC sit ups
50, 100, 150, 200 M rower

14:39

Comment #113 - Posted by: Kelly H at September 22, 2011 2:56 PM

Subbed 12 PUs and Dips for muscle ups
185# DL
Decline situps

19:49

Comment #114 - Posted by: Abhi at September 22, 2011 2:59 PM

M/34/6'3"/200
13.45

Comment #115 - Posted by: Ben S at September 22, 2011 3:37 PM

16:32
Subbed dips & pullups for M's
225 DL
M/41/6'/180

Comment #116 - Posted by: nrsthree at September 22, 2011 4:08 PM

m/51/6'2"/190
36 mins
subbed 15 pulls/15 dips for 5 mus
225 DL
subbed 100 single unders each 50 yards

calf starting to zing, so had to stop after total of 550 single unders

Comment #117 - Posted by: bobr at September 22, 2011 4:42 PM

50:06

Comment #118 - Posted by: myles456 at September 22, 2011 5:15 PM

Subbed 15 pullups/15 dips for m. ups
155 pound Deadlift, 10 reps
all else- as rx'd, 25:48

Comment #119 - Posted by: Thinlizzie at September 22, 2011 6:37 PM

m/24/5'6"/161

9:47 Rx'd

Comment #120 - Posted by: Brian at September 22, 2011 6:40 PM

m/39/6/190
Red band assisted MUs
12:54

f/29/501/140
Green band assisted MUs
11:38

Comment #121 - Posted by: Jeremy A. Olive at September 22, 2011 6:44 PM

32 yom, 190 lbs


16:39 as rx'd

Comment #122 - Posted by: Jeff Weltmer at September 22, 2011 6:51 PM

16:31

Pack
For time:
5 muscle ups (seated)
70kg Deadlift, 10 reps
15 Sit-ups
Sprint 50 yards
5 muscle ups (seated)
70kg Deadlift, 10 reps
15 Sit-ups
Sprint 100 yards
5 Muscle ups (seated)
70kg Deadlift, 10 reps
15 Sit-ups
Sprint 150 yards
5 muscle ups (seated)
70kg Deadlift, 10 reps
15 Sit-ups
Sprint 200 yards

Comment #123 - Posted by: JT at September 22, 2011 7:16 PM

m/25/6'1/188

8:42 as RX'd

Comment #124 - Posted by: Cam McCrodan at September 22, 2011 8:10 PM

22:39 as rx'd

Comment #125 - Posted by: Erik Mortensen at September 22, 2011 8:51 PM

M.36.172

Sub
4 rounds
5 MU
10 x 245lb DL
15 Knee to Elbow
10/20/30/40 Switchfoot

18:34

Comment #126 - Posted by: LMD_Mike at September 22, 2011 9:36 PM

m/43/6-218
modified for muscle-up
10 p/u
5 x dip, 5 x ball-push-up
all else as RX'd
20:08

Comment #127 - Posted by: Will H at September 23, 2011 4:03 AM

1st round rx'd
Rounds2-4 mod 3/3 pull ups/dips
13:36

Comment #128 - Posted by: Quattlebaum, Jeff at September 23, 2011 4:55 AM

20:36 rxd
Bar-muscle ups
Runs were shuttle sprints, 1,2,3,4

Comment #129 - Posted by: Chris B. 18/150/5'8" at September 23, 2011 6:49 AM

5dips
5pullups
10marklyft 110kg
15 ghd situps
20 boxjump
5dips
5pullups
10marklyft 110kg
15 ghd situps
30 boxjump
5dips
5pullups
10marklyft 110kg
15 ghd situps
40 boxjump
5dips
5pullups
10marklyft 110kg
15 ghd situps
50 boxjump

13:30min

Comment #130 - Posted by: Jonni Wettervid at September 23, 2011 7:03 AM

f/34/142/5'1"

16:56

Modified:

12 pull ups purple band/modified dips
135lb dead lifts

Comment #131 - Posted by: sharlene at September 23, 2011 7:11 AM

all runs 125m
all else as rx'd

14:41 @ HCHS

Comment #132 - Posted by: ferb44 178# at September 23, 2011 7:21 AM

14:34 rx

14 sec slower, but i'm happy cause it felt minutes slower, really felt lynn. i think this time is more accurate of what i would have got if they let me in the games, haha

Comment #133 - Posted by: Raph at September 23, 2011 8:00 AM

Sub'ed one pull-up and one dip for each muscle-up.

All else completed as Rx'ed.

Total time = 24:33

Comment #134 - Posted by: fosterww98 at September 23, 2011 9:03 AM

20:52, with 205# deadlift.

Way too many failed muscle-ups!

Comment #135 - Posted by: Kevin C. (M/52/5'11"/172) at September 23, 2011 10:54 AM

14 min
10 pull ups 10 dips sub'd for MUs
200# DL

Comment #136 - Posted by: Brian at September 23, 2011 11:24 AM

13:32

Had to sub C2B for MU, sadly.

Comment #137 - Posted by: Michael m/48/5'9"/175/MI Survivor at September 23, 2011 11:39 AM

M/16/6'0"/167
10 pull-ups + 10 dips instead of MU's.
13:50

Comment #138 - Posted by: Samuel at September 23, 2011 3:46 PM

18:00

MU: sub 10 dead hang neutral grip PUs, 10 dips
DL: 185#
Situps: 15 basic mat SUs
sprint: 25yd shuttle (2x, 4x, 6x, 8x)

Comment #139 - Posted by: BrianR M/49/6'2"/182 at September 23, 2011 5:56 PM

M/40/187

Subs
5 Ring Dips
5 Dead Hang Pullups
10 Deadlifts 225
15 Ab mat sit ups
10 Double Unders
5 Ring Dips
5 Dead Hang Pullups
10 Deadlifts 225
15 Ab mat sit ups
20 Double Unders
5 Ring Dips
5 Dead Hang Pullups
10 Deadlifts 225
15 Ab mat sit ups
30 Double Unders
5 Ring Dips
5 Dead Hang Pullups
10 Deadlifts 225
15 Ab mat sit ups
40 Double Unders

The DL sub was appropriate. They were the hardest part.

19:40

Comment #140 - Posted by: Scott Andresen at September 23, 2011 9:23 PM

4 rds
5 MU
10 DL 245#
15 GHD Sits
Sprint 62 yds / 124 yds / 186 yds / 248 yds

10:28

Sprinted down and back on basketball court HS endline to endline 1x / 2x / 3x / 4x

Almost a full 2 minutes better than previous
12:21 with longer runs this time.

Comment #141 - Posted by: JoeR at September 24, 2011 6:05 AM

4 Rounds

5 Pulls
9 95# Cleans
5 Dips
15 Back Extensions
9:00
Good workout

Comment #142 - Posted by: dyagg at September 24, 2011 9:26 AM

17:53....sprints not worth a darn....anchored sit ups

Comment #143 - Posted by: Pacers at September 25, 2011 3:23 AM

C-
165 DL
50m to mailbox, 100m to scallops, 150 to end of street, 200 to across culdesac to real estate sign.
13:50

Comment #144 - Posted by: Jeff & Charity @ CF Snohomish at September 25, 2011 8:49 AM

M/ 37/ 134 lbs/ 5'-6"
As Rx - with a lot more running between stations
about 13:00.. maybe a little bit under that. I judged it by a clock with a second hand but I looked at it then had to go a little ways and start and then look at it about 12 minute after I was done... you do what you can... still a fun hard WOD.
I did my MU's all unbroken, then ran about 100' - 150' away to the deadlift area. I did those unbroken at first but then the other rounds were 8 + 2 or 7 + 3... it' s my grip that hurts (for me 225 is A LOT lighter than 245.. mental I guess).. a few seconds break then finish them off. I can't drop the weights so stopping and starting actually takes a lot more work in reality, but i don't want my hands to get chewed up. Then I would run about 250' to a set of stairs, go up a flights and a half and then do the GHD situps.. then back down the stairs and about 100' to the rings to do it all over again. I just did that sequence 4 times. Of course I would prefer to do all this in perfect sequence with the proper equipment, but it was fun and a good workout. I actually felt it on the DL probably the most. I did start to feel the GHDs in the last round. I was able to get my breath between movements somewhat because everything was spaced out so far apart.

Comment #145 - Posted by: anton at September 25, 2011 10:14 AM

as rx'd: 19'45

2 minutes slower than last time - tired from the bench press yesterday.

Comment #146 - Posted by: ccfeldt at September 25, 2011 10:48 PM

10 Pullups
155# Deadlift, 10 reps
15 Situps
Runs as prescribed

20:01 (had to treat low blood sugar after 3rd round)

Comment #147 - Posted by: DanM. 29/6'/250 at September 26, 2011 2:53 PM

sub 15 PU for MU
245# DL
15 GHD
200 m sprints

16:39

Comment #148 - Posted by: jeff at September 26, 2011 3:52 PM

M/42/5'8"/160

Worn out from climbing yesterday, so scaled to:

5 jumping MUs; 135lb DL; GHD-ish situps; sprint as RX'd

9:30

Comment #149 - Posted by: Jon at September 26, 2011 5:03 PM

15 x no-kip PU
15 x GHD
10 x DL 245#
1/2 gasser sprint

3 rounds - 9:04

m_48yo_68"_155#

Comment #150 - Posted by: steve r at September 26, 2011 9:36 PM

17:50 185

Comment #151 - Posted by: KF at September 27, 2011 7:00 AM

subbed 15 dips, 10 dl (98kg), 15 ball SU's, 50/100/150/200 double unders.

24:50

Comment #152 - Posted by: Jack - Hitchin at September 28, 2011 4:29 AM

CFWUx3 (no pull-ups, no dips)
BWU

32:42

sub'd 3x developmental muscle-ups for muscle-ups
completed up to 150 yd. sprint due to time.

Ernest 41/M/61"/170

Comment #153 - Posted by: twiki2 at September 28, 2011 5:38 AM

CFWUx3 (no pull-ups, no dips)
BWU

32:42

sub'd 3x developmental muscle-ups for muscle-ups
completed up to 150 yd. sprint due to time.

Ernest 41/M/61"/170

Comment #154 - Posted by: twiki2 at September 28, 2011 5:39 AM

For time:
7 pullups + 7 ring dips
185 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
7 pullups + 7 ring dips
185 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
7 pullups + 7 ring dips
185 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
7 pullups + 7 ring dips
185 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards

14:42

Comment #155 - Posted by: knodes at September 28, 2011 3:56 PM

30:20

Subbed 3 pullups and 1 dip per muscle up. Had to walk a bit between the pullup station and the deadlifts.

Comment #156 - Posted by: SF at September 28, 2011 4:54 PM

F/41/5'6"/145

wimpy MU progressions
130# DL

14:31

Comment #157 - Posted by: mom to five at September 29, 2011 3:37 AM

9/28...31:10...no HR...1st WOD w/ muscle-ups!
Only 3 rds as follows:
MU: 1)5xf 2)3x1 3)3x1
225#DL: split into 2x5's all 3 rds
GHD: 10 reps per rd
Sprints as rx'd

Comment #158 - Posted by: Mike Scott M/45/5'10"/203 at September 29, 2011 10:23 AM

no running...
10 c2b pullups / 10 dips per round

19:22

Comment #159 - Posted by: MikeyPaul - M/30/5'8"/170 at September 29, 2011 5:56 PM

m/37/5'9/181
CFWU-2. Shortcut to get WOD in before coaching.
13:04
Messed up run on 1st round. MU not bad. Unbroken 1st few reps each round. DL not bad, but tried to be careful since back was hurt not long ago.
7/31/11: 14:14

Comment #160 - Posted by: jrm at September 29, 2011 7:17 PM

as rx'd 19:54

Comment #161 - Posted by: Jeff Gebbie at October 3, 2011 6:48 PM

14:26

5 strict pullups
5 dips
10 deadlift @ 225lbs
25 full situps
Ran 1 mile after in roughly 8:30

Comment #162 - Posted by: jbyroads at October 4, 2011 9:29 PM

14:26

5 strict pullups
5 dips
10 deadlift @ 225lbs
25 full situps
Ran 1 mile after in roughly 8:30

Comment #163 - Posted by: jbyroads at October 4, 2011 9:29 PM

51/m/190

Subbed 15 pu's/15 ring dips per 5 mu's.
24:14

Comment #164 - Posted by: denob at October 10, 2011 10:07 AM

30:00

Subbed 225 lb deadlift on every round but the first(did 245).
Subbed 4:1 pullups and dips for muscle-ups.
Subbed 25 situps on a exercise ball for GHD situps(No GHD).

Comment #165 - Posted by: Brice M/21/6'2"/195 at October 11, 2011 7:48 PM

16:46 16.10.11

5 MU on smith m/c frame at full stretch
110k dl
15 gym ball sit ups
10m shuttle sprints (x5,10,15,20)

next time dbl sit ups and MU

19:06 02.09.11

Comment #166 - Posted by: zenoperegrinus at October 16, 2011 1:17 PM

did it a few days after this was posted and got 20:14

did it today, a little over a month later and got 13:24 RX'd

Comment #167 - Posted by: Ben at October 25, 2011 6:48 PM

m/33/5'8"/170lb

10 scaled MU, ran about twice as far as I had too, I forgot the conversion of yards to miles, so I did .06 miles = 50 yards, where actually .03 miles = 50 yards

ran 105 yds, 211 yds, 316 yds, and 422 yds

15:29

(18:48 on 10/3/11)

Comment #168 - Posted by: Adam Hamm at November 8, 2011 5:37 AM

CFWUx1
19:13
3 days off groin pull
Runs were careful jogs
GHD Situps had to be careful too
DL 100kg

Comment #169 - Posted by: Doug at December 8, 2011 5:22 PM
Post a comment






Remember personal info?