CrossFit: Forging Elite Fitness: Saturday 111015

October 15, 2011

Saturday 111015

Five rounds for time of:
155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood

Jason Khalipa 4:44, Neal Maddox 4:51, Josh Everett 5:50, Peter Egyed 6:04, Karianne Dickson 6:19 (105lb clean, 35lb KB).
Post time to comments.

Enlarge image

CrossFit Southie.

"The Lumberjack Challenge: Part 2" with Kurtis Bowler by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Jason Khalipa and Neal Maddox - video [wmv] [mov] [HD mov - download only]

WOD Demo from the CrossFit Level 1 Certificate Course at Guerrilla Fitness - video [wmv] [mov]

CrossFit EST on today's WOD - video [wmv] [mov]

"The Search for a More Perfect Kilogram" by Jonathon Keats, Wired.

Posted by Pukie at October 15, 2011 5:00 PM

Comments

Question: Are hollow rocks counted back and forth equals one rep?

Great picture. As a vacation/experience I'd like to attend a cert at Southie one day...

Comment #1 - Posted by: Ronnieboy at October 14, 2011 5:12 PM

I believe this is Amsterdam and they just came out of a "smoke shop" (;

Comment #2 - Posted by: sean snyder at October 14, 2011 5:32 PM

So do I do a handstand walk like in the picture after the kb swings? How far do I walk on my hands, 400m?

Comment #3 - Posted by: Joey ballz at October 14, 2011 6:00 PM

The times for this WOD are FAST! Great job everyone.

Comment #4 - Posted by: Pat Sherwood at October 14, 2011 6:35 PM

Cheese and f'n crackers. Under 5 minutes, really? That's bananas!

Comment #5 - Posted by: blanco at October 14, 2011 7:08 PM

Any ideas for a substitution for KB's? I don't think I have access to those. I think that might be the only thing!

Comment #6 - Posted by: Tim at October 14, 2011 7:45 PM

Use a 55 lb dumbbell for the swings if you can.

And for hollow rocks, I typically count back and forth as one rep. Not sure if that's right or not, but it seems logical.

Comment #7 - Posted by: Chris S at October 14, 2011 7:59 PM

Lower back aggravated, break time
M/54/72"/210

Comment #8 - Posted by: Pete In Sun City at October 14, 2011 8:15 PM

Been a while since doing an xfit workout. Scaled it a bit.

3 rounds:
135lb squat cleans 7 reps
50lb kettlebell swings 14 reps

9:35

Comment #9 - Posted by: Ryan D 26/M/189 lb at October 14, 2011 9:24 PM

Today I did 5 mins of pepper skipping with 100 double unders to finish. My main workout was 5 overgrasp chinups/heaves, 10 pushups and 15 hindu squats at the start of every minute for 30 mins. Then finished with the same skipping as what I started with. Now feelin' good haha:)

Comment #10 - Posted by: Brendan at October 15, 2011 2:22 AM

WOD demo at Guerilla Fitness was awesome. Great video guys.

Cheers

Comment #11 - Posted by: scottie at October 15, 2011 2:56 AM

22:29, using 30 kg (1.86 pood) KB. I have to say, 155 lbs is a hell of a lot of weight for 7-rep sets. I was breaking those down to one's, practically.

Comment #12 - Posted by: Alan H. in Kabul at October 15, 2011 3:17 AM

I just don't understand the KB swings (from MOST of the videos I see). There is no arch in the swing, more of a basterdized SDHP with weird swing at the end...

Comment #13 - Posted by: Send513 at October 15, 2011 4:49 AM

Hey is that Epstein and Francona leaving Fenway?

Comment #14 - Posted by: Rush at October 15, 2011 5:15 AM

m/46/185

12:55

Comment #15 - Posted by: cosmo at October 15, 2011 5:16 AM

m/46/185

12:55

Comment #16 - Posted by: cosmo at October 15, 2011 5:17 AM

m/29/200

11:59

Comment #17 - Posted by: Lengel at October 15, 2011 5:32 AM

7:52
hips tired from previous days 1 rep maxes.
got like two cleans unbroken into the second round. next time try for four or more.

Comment #18 - Posted by: charbs 195/m/26 at October 15, 2011 5:43 AM

As rxd
13.34

Comment #19 - Posted by: Jonblaze at October 15, 2011 5:50 AM

I think CF is producing its own music for the vids. Cheaper? Yes. Better (than available music)? Not usually.

Comment #20 - Posted by: Tune it Up at October 15, 2011 6:43 AM

Scaled to:

The Porch:
Five rounds for time of:
135 pound Squat clean, 7 reps
14 Dumbbell swings, 50#

14:12 (pr)

Comment #21 - Posted by: coyo at October 15, 2011 7:08 AM

14:48 rx'd

Thanks crossfit, that was tough

Comment #22 - Posted by: Arkie at October 15, 2011 7:10 AM

11:00

Comment #23 - Posted by: Jussi at October 15, 2011 7:14 AM

13 minutes

Comment #24 - Posted by: Rob at October 15, 2011 7:15 AM

12:11 as Rx'd

Comment #25 - Posted by: Jetté 42/M/5'11"/170 at October 15, 2011 7:27 AM

7:43 rx'd

Comment #26 - Posted by: BH2 m31/178 at October 15, 2011 7:30 AM

12:28

Comment #27 - Posted by: Chris Bham m/46/200/69" at October 15, 2011 7:53 AM

2011-10-15: 18:24. (163,45) 2:29,3:36,4:12,3:56,4:09.

Comment #28 - Posted by: gs at October 15, 2011 8:11 AM

CFWU x3 plus 47 burpees (day 47 burpee challenge)
15:57
105 lb squat clean
52 lb KB swing
Lost a lot of steam after round 1

Comment #29 - Posted by: georgecole3 at October 15, 2011 8:24 AM

15:03
cleans were 115#

Comment #30 - Posted by: Linwood Wright at October 15, 2011 8:38 AM

THis one looks intimidating. Amazing times. Can't wait to do this after work

Comment #31 - Posted by: Sean at October 15, 2011 8:51 AM

Hell yea guerilla fitness...I got to watch that wod in person!

Comment #32 - Posted by: Elvis at October 15, 2011 8:51 AM

As rx'd:

22:55

Comment #33 - Posted by: Shawn B M/39/5'9"/152# at October 15, 2011 8:53 AM

15:05 AS RX'd.....BLUH!

Comment #34 - Posted by: Kirby M/23/5'7"/175 at October 15, 2011 8:56 AM

male
H: 5 10
W: 195
a crappy 14:45 on time, :( fail

Comment #35 - Posted by: Zach Jones at October 15, 2011 9:10 AM

Running a day behind. Did yesterday's deadlifts today. Results posted there.

Comment #36 - Posted by: Kevin C.(M/52/5'11"/172) at October 15, 2011 9:23 AM

5 rounds for time
Squat clean - scaled to 85lbs x 7
Db swing - 35 lbs x 14
9:56

F/42/5'2"/130

Comment #37 - Posted by: Karyn S at October 15, 2011 9:26 AM

14:05 rx'd

Comment #38 - Posted by: Matt Johnson (m/31/6'3"/215) at October 15, 2011 9:31 AM

Gorilla Crossfit was the only wod demo with superb form,the rest had mostly bad form with squat clean,c'mon guys your the leaders,you teach it,now do it!

Comment #39 - Posted by: Michael at October 15, 2011 9:36 AM

wow finished that in 14 today wanted to semi puke!!! i feel ashamed only used 135 for the clean squats

Comment #40 - Posted by: adriam at October 15, 2011 9:44 AM

10:40 as rx'd

Comment #41 - Posted by: Aaron (26/M/5'8/180/ at October 15, 2011 9:45 AM

M/155/37

14:02 rxd

F/119/30

14:04 rxd

Comment #42 - Posted by: Andrea Shane Cross at October 15, 2011 9:46 AM

10:25 rx'd...M/225/23

Comment #43 - Posted by: Brock at October 15, 2011 9:57 AM

11:35 at 135/53.

Comment #44 - Posted by: james.patrick [M/49/66"/135] at October 15, 2011 10:10 AM

14:47 nasty WOD.

Comment #45 - Posted by: BartekMacek at October 15, 2011 10:13 AM

11:25
Scaled to 145lbs squat clean
33/ 200lbs/ 6' 2"

Comment #46 - Posted by: Abe at October 15, 2011 10:30 AM

subs for kettlebell swings please

Comment #47 - Posted by: Richard Stunt at October 15, 2011 10:38 AM

M/209/6'/35

Round 1: 135lb bb x 7, 50lb kb x 14
Round 2: 135lb bb x 7, 50lb kb x 14
Round 3: 135lb bb x 5, 115lb bb x 2, 50lb kb x 14
Round 4: 115lb bb x 7, 50lb kb x 14
Round 5: 115lb bb x 7, 50lb kb x 14
Time: 34:57.
Had trouble with the clean, the squat and lift were good.

Comment #48 - Posted by: Braithie at October 15, 2011 10:54 AM

13:30 as Rx'd

kb sets unbroken; first 7 cleans unbroken; 4's and 3's otherwise

Comment #49 - Posted by: TRN III at October 15, 2011 11:17 AM

Tune it Up #20,

Unfortunately it is exorbitantly expensive to pay royalties on commercially available music. CF HQ is taking the high road by not poaching music from the artists.

Comment #50 - Posted by: bingo at October 15, 2011 11:34 AM

Partner WOD today that involved hanging from a PU bar. Man, is my grip fried. 155# C&J 5 reps/10 30" Box Jumps while partner hangs, AMRAP 20.

155# is heavy for little guys like me; I scaled while Lil'bingo went as Rx'd.

Comment #51 - Posted by: bingo at October 15, 2011 11:36 AM

5:56 rx'd Great WOD!

m/180/5'9"/30

Comment #52 - Posted by: Jake Neubauer at October 15, 2011 11:37 AM

12:54
Subbed 45# dumbbell swings
Did Kelly yesterday so my legs were smoked

Comment #53 - Posted by: Caveman/m/5'9"/200/28 at October 15, 2011 11:39 AM

16:40 rx

Comment #54 - Posted by: Cm at October 15, 2011 11:46 AM

13:45 as Rx'd

Comment #55 - Posted by: Nick at October 15, 2011 11:50 AM

Rest day for me. Will probably do this tomorrow.

Went to local cf box this am and had intro session with owner/trainer. Nice guy w/ some good coaching tips. Less work than I expected, and not enough warmup for my taste, but tasks I don't ever do:

300m row for max wattage (521); 40 air squats for time (46 secs), max pushups until significant break in plank / posture (45), then another 10.

Anyone else have experience to share w/ free intro cf classes or workouts?

Comment #56 - Posted by: matt h 179# 1mar2011 at October 15, 2011 12:05 PM

Jenn Hunter Marshall Rocks!!

Comment #57 - Posted by: Cheetah at October 15, 2011 12:15 PM

14:30 (135#)

Comment #58 - Posted by: mlt at October 15, 2011 12:17 PM

15:30 rxd

was going for sub 15... might've gotten it if I hadn't failed 1 squat clean. all sc singles. all kbs unbroken.

Comment #59 - Posted by: aermio m/33/5'7"/149 at October 15, 2011 12:20 PM

43/m/176cm/73kg

Scaled to 135 pound squat cleans

9:58

SC: 7, 4/3, 4/3, 4/3, 4/3
KB-swings unbroken

Comment #60 - Posted by: Memuc at October 15, 2011 12:21 PM

Scaled to 135lb squat clean. 1 poor kb 17:27. Still recovering from a head cold, not being able to breath through your nose is awesome.

Comment #61 - Posted by: Dusty at October 15, 2011 12:23 PM

22:30 as rx'd

Back on fire, had to make a sweat angel when all done.

Comment #62 - Posted by: Chase at October 15, 2011 12:33 PM

M/34/6'3"/200

Rx'd: 9:09

Comment #63 - Posted by: Ben S at October 15, 2011 12:47 PM

17:42 rx'd.

Was doing great at first, done with three rounds in about 6-7 min. Then my low back cramped up so badly I could barely finish. Horrible!

Comment #64 - Posted by: Sheldon N (M/34/6'/183) at October 15, 2011 1:09 PM

Part 1: jog 2.18 mi total, 5min WU, 30sec on/off x 10, 5min CD

Part 2:
SN - 215
Clean 255
Dips: 70#x5 for 3 sets, short rests

Part 3:

30 HSPU, 10 BJ 36"
row 1k
20, 20
1K
10, 30

21:01

Comment #65 - Posted by: brian p m/34/5'8-1/2"/173 at October 15, 2011 1:22 PM

F/40/5'5"/125
Porch 7:58

Comment #66 - Posted by: Leslies at October 15, 2011 1:28 PM

M/41/5'10"/190#

Scaled to 115# on SC

7:01

Comment #67 - Posted by: Tony at October 15, 2011 1:29 PM

can I say burnt?
14:01

Comment #68 - Posted by: T M at October 15, 2011 1:31 PM

8:23

I thought I could get near Peter or Josh. I was wrong.

Comment #69 - Posted by: russ greene at October 15, 2011 1:38 PM

18:08 (135lb clean)

Comment #70 - Posted by: gb 44/m/71"/185# at October 15, 2011 1:44 PM

14:22 rxd. First xfit wkout in ages.

Comment #71 - Posted by: ilg at October 15, 2011 1:54 PM

12:14 rx'd...seriously, Khalipa...put an effing bar and your hand and you immediately rack it...I kept my shirt on because you did and after round one knew that you had another secret to your success...

Comment #72 - Posted by: DSG m/43/175 at October 15, 2011 2:04 PM

27:29
2 rounds 115 pound squat cleans with 25 pound plates in each hand for the swings.
3 rounds 95 pound squat cleans with a 45 pound plate.
My lower back was killed! Great workout though. I started with 155 but it was too heavy and my form wasn't right so I dropped down to 115 then to 95.

Comment #73 - Posted by: Gerard m/28/6'/199.4 at October 15, 2011 2:11 PM

13:03, was shooting for sub 10...no chance.

Comment #74 - Posted by: Mike Manning at October 15, 2011 2:16 PM

21:07.1.... Quads are blasted.

M / 33 / 168#

Comment #75 - Posted by: Kevin D at October 15, 2011 2:23 PM

Hit the WOD after work and I gotta say, HOLY HIP FLEXORS Batman!!

Great WOD

14:48 scaled cleans to 115#

Comment #76 - Posted by: Sean at October 15, 2011 3:42 PM

14:03 Rx'd
M/40/5'4"/145#

Comment #77 - Posted by: Paul Dalton M/40/5'4"/145# at October 15, 2011 3:42 PM

SC: 4/3, 4/3, 4/3, 4/3, 4/3 (scaled to 135#)
KB-swings unbroken (55lb dumbbell)

18:58

Comment #78 - Posted by: Broomstick M/30/210/77" at October 15, 2011 4:21 PM

SC: 4/3, 4/3, 4/3, 4/3, 4/3 (Scaled to 135lbs)
KB-swings unbroken (55lb dumbbell)

18:59

Comment #79 - Posted by: Broomstick M/30/210/77" at October 15, 2011 4:23 PM

Scaled SC to 115#, I need to get the technique down.
15:05

Comment #80 - Posted by: Aaron at October 15, 2011 4:23 PM

3rds 8:45 low back is smoked

Comment #81 - Posted by: B-Mo M/34/6'/195 at October 15, 2011 4:32 PM

M/27/5'10/185
7:30
new to the website, but been doing workouts for a while

Comment #82 - Posted by: pm74030 at October 15, 2011 4:34 PM

13:58 As Rx'd
Nice WOD

Comment #83 - Posted by: fathertyme M/33/6'/170 at October 15, 2011 4:43 PM

scaled to 135 lbs, subbed 55lb db

13:43

1st mainsite WOD that I've done on the correct day in almost a year. Only a month left of school though. I can't wait to get back into shape.

Comment #84 - Posted by: JPW at October 15, 2011 5:05 PM

12.51

worked on form for squat cleans

Comment #85 - Posted by: controlfreak at October 15, 2011 5:19 PM

f/42/180/5'11"

5 rounds
7 squat cleans 105#
14 kb swings 1 pood

8:47

My lower back is spent.

great wod!

I was wondering why Candice was going so slow... but then I saw she was lifting 125#... yeesh!

Comment #86 - Posted by: JuliePlatt at October 15, 2011 5:29 PM

M/165/25/5'7"
Rx'd
14:05
Def. Did work on the lower back, need to strengthen it and work on clean form.

Comment #87 - Posted by: Kyle at October 15, 2011 5:35 PM

M/28 (for a few more days)/6'2/212(need to drop)

Cross fit warm up + jump rope

WOD - 19:34
First 2 rounds: 110 Squat cleans and 45 lb DB swing.
Last 3 rounds: 90 lb squat cleans and 35 lb DB swing.

Comment #88 - Posted by: Tim at October 15, 2011 5:45 PM

10:06
Scaled to 135# squat clean, 45# kettleswing

M/38/6'1"/200

Comment #89 - Posted by: Rough Robbie at October 15, 2011 7:00 PM

40M/5'10"/174#

W/U: DL, 3x5 at 160-200-235 (de-load).

As Rx: 13:57.

C/D: foam roll low back.

Controlled drop on clean (no bumpers); American KBS. Late night workout so not much energy. This is my active rest cycle, so I wouldn't have been pushing it too hard anyway. Low back started getting a bit tight due to the controlled drops. If I could, I definitely would have dropped the bar.

Comment #90 - Posted by: rjf (Since 07-20-07. WOD no. 1162) at October 15, 2011 7:48 PM

12:30
145# cleans
Kb as rx.

M/37/175/5'09"

Comment #91 - Posted by: Kiko at October 15, 2011 8:17 PM

Forced this into my packed sched today, scaled at 135 and 3 rounds, in 5.22

Comment #92 - Posted by: Apolloswabbie 74 200 47yoa at October 15, 2011 8:55 PM

C-
105#, 35# KB
7:16

Comment #93 - Posted by: Jeff & Charity @ CF Snohomish at October 15, 2011 9:54 PM

4 rounds for time
95# clean, 7 reps
14 KB swings, 1.5 pood
11:43

Comment #94 - Posted by: DanM. 29/6'/250 at October 15, 2011 11:54 PM

4 rounds for time
95 squat clean, 7 repd
14 KB swings, 1.5 pood
11:43

Comment #95 - Posted by: DanM. 29/6'/250 at October 15, 2011 11:56 PM

4 rounds for time
95# squat clean, 7 reps
14 KB swings, 1.5 pood
11:43

Comment #96 - Posted by: DanM. 29/6'/250 at October 15, 2011 11:58 PM

Sub'd 135 Squat Clean and don't have kettlebells on the ship so I used a 50lb dumbbell

16:40

Comment #97 - Posted by: Fernando at October 16, 2011 12:21 AM

10:49 Rx'd

* First round Squat Cleans unbroken. Rounds 2,3 & 4 broken 3/2/2, and the last round broken 3/3/1.

* All KBS's unbroken.

* Second WOD in from being sick... feeling better but think i had to break up the cleans too much.

Comment #98 - Posted by: MarcusG 30 5'9" 155 at October 16, 2011 3:43 AM

7:57 RX'd - first WOD in about 6 months. Squat Clean broken after 4 reps in last 3 sets, KB unbroken. Good to be back! Those Squat Clean's really took the breath out of me!

Comment #99 - Posted by: Chris Rountree at October 16, 2011 5:45 AM

m/178cm/87kg/35y
16:52

Comment #100 - Posted by: gepeto at October 16, 2011 6:19 AM

8:04

Comment #101 - Posted by: Hitman at October 16, 2011 7:01 AM

10:26 as Rx'd

WOW!!! Back is tight, grip is fried, lungs are on fire. Under 5 min is ridiculous...awesome WOD.

NEVER QUIT!!

Comment #102 - Posted by: Dan Blackmon (M/38/5'10"/180lb) at October 16, 2011 7:54 AM

10:36

GFBD

Comment #103 - Posted by: Josh Holden at October 16, 2011 8:14 AM

5 rounds:
7 squat cleans, 115#
14 db swings, 55#

Comment #104 - Posted by: JFA at October 16, 2011 9:08 AM

5 rounds:
7 squat cleans, 115#
14 db swings, 55#

14:33

Comment #105 - Posted by: JFA at October 16, 2011 9:09 AM

Caught in yesterday's filter.

As Rx: 13:57

Comment #106 - Posted by: rjf (Since 07-20-07. WOD no. 1163) at October 16, 2011 9:24 AM

subbed a 55# db bc i did not have the 1.5 pood kb available

Time: 8:25.96

This one actually kicked my ass and is going in my little black book of WODs I need to improve on.

Comment #107 - Posted by: Rich B at October 16, 2011 9:54 AM

Could only manage 4 rounds. Lower back locking up.

4 rds: 14:05

Comment #108 - Posted by: TJO 44/185 at October 16, 2011 10:25 AM

What does pood stand for?

Comment #109 - Posted by: Tosd at October 16, 2011 10:50 AM

12:39 rx'd

Comment #110 - Posted by: Jeff A. at October 16, 2011 11:48 AM

Rx'd 6:42

Comment #111 - Posted by: amped 37/M/195/6' at October 16, 2011 12:12 PM

5 rounds for time of:

7* 95# squat cleans (perfect weight for squats)
15* 25#kb swings(could have probly used 1 pood kb)

15:50>sweatin!

m/38/260

Comment #112 - Posted by: bellyfull of brew at October 16, 2011 12:21 PM

8:15 @ home

Comment #113 - Posted by: JDisch at October 16, 2011 12:26 PM

7:37 Rx'd @ work gym (yes, we have a full crossfit box at work) - Been about 6 months since I have done a CF workout. I'm pumped to do some more!

Comment #114 - Posted by: Chris Rountree at October 16, 2011 12:58 PM

10:39 as rx'd
SCs were terrible... I am not surprised.

Comment #115 - Posted by: Magnus 26/5'8"/160 at October 16, 2011 1:01 PM

Scaled:
135# squat cleans
52.5# DB swings
3 rounds
7:09

Comment #116 - Posted by: CF (M41/190/6'4") at October 16, 2011 1:37 PM

60# DB

12:06

Comment #117 - Posted by: ferb44 180# at October 16, 2011 2:05 PM

33yo M 180lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Squat clean 65lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 1
Kettlebell swing 16kg x 5-5 24kg x 5

17:22
Sub 135lb squat cleans
Foam roll after

Comment #118 - Posted by: Sesoku at October 16, 2011 2:48 PM

Ran in the USMC Mud Run in Columbia, SC. 5.2 miles of a muddy mess.
Around 2 hours. Have not seen the official time yet.

Comment #119 - Posted by: SB at October 16, 2011 3:20 PM

scaled> 135# Squat Cleans 16:20

Comment #120 - Posted by: GU997/m/42/5'10"/195 at October 16, 2011 3:24 PM

Scaled: 75# sc, 50 kbs

8:56

First time doing squat cleans in any multiple-round wood, I think - have generally sub'd in power cleans until today. Went very light w weight bc still wasn't sure how rt knee would play. Did okay, so if it feels good for next few days can probably do sc and up weight from here on in. Will be quite a while until I can do 155# sc for reps however ;

w/u - 30 sec Samson; 10x push - scap push - sit - dip - be; 7x 50 kbs; 5x 45-65# sc; 20 single understand

c / d - 50 single understand

(managed to pull / tear left heel while demo'ing at lax practice. Yeesh - another tweak to work around...)

Comment #121 - Posted by: matt h 179# 1mar2011 at October 16, 2011 3:58 PM

12:20

85lbs sc
40lbs kb

Comment #122 - Posted by: MSbar at October 16, 2011 3:59 PM

25 / M / 5'9" / 135lbs

105lb cleans, 40lb kettlebell

19:35

Comment #123 - Posted by: BC at October 16, 2011 4:15 PM

Five rounds for time of:
135 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood

15:46

Comment #124 - Posted by: Sinal M/32/5'9"/230 at October 16, 2011 5:52 PM

11:05
Grip was shot by the 4th round. Good WOD

m/35/5'10"/188#

Comment #125 - Posted by: dave at October 16, 2011 6:18 PM

135# clean squat 53# kb 12.02
Wow good back and leg blaster.

Comment #126 - Posted by: Gus at October 16, 2011 7:01 PM

8:03 with 115 for clean squats

Comment #127 - Posted by: Brice M/21/6'2"/195/ at October 16, 2011 8:26 PM

5 rounds:

85 lbs Squat Clean x 7
1.5 pood KB swing X 14 17 minutes

Comment #128 - Posted by: Tony Stark at October 17, 2011 2:21 AM

As RX'ed: 12:37

I had a lot of "not right now" in my heart and it took a bit longer than I wanted. Tough WOD.

Thanks HQ!

Comment #129 - Posted by: JC/29/M/68/163 at October 17, 2011 4:08 AM

43m,6' 218
RX'd
13:50

Comment #130 - Posted by: Will H at October 17, 2011 5:13 AM

M/40/190/5-10

Five rounds for time of:
155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood

Scaled to 135..which was a good idea, most sets were 4-3, or 3-2-2.
Lower back was tight/tired, was feeling it, not wanting to get injured.
1.35-3.11-2.42

Pretty tired at the end, much tougher than I thought, a good one to do again.

Comment #131 - Posted by: Matt A at October 17, 2011 6:30 AM

12:36 for 135lb power cleans & 1 pood kbs. 1k row wu 4:03.

Comment #132 - Posted by: kevin o at October 17, 2011 7:32 AM

16:14 as RX

Comment #133 - Posted by: dubbs at October 17, 2011 8:40 AM

F/39/125
Rxd 10:11

Comment #134 - Posted by: Heidi at October 17, 2011 11:16 AM

19:40 as Rx'd. Really hard on the squat cleans for me.

Comment #135 - Posted by: Michael m/48/5'9"/170/MI Survivor at October 17, 2011 11:35 AM

CFWU

55# DB for KB Swings

Squat cleans as rx'd

23'28"

Squat cleans were tough, mostly singles.

Comment #136 - Posted by: Tim 34/5'10/165 at October 17, 2011 12:06 PM

Scaled as I am a big girl (m/29/81kg)
Squat clean 60kg (135#)
Swing using 20kg Tri-grip plate (no 24kg KB)
10 mins 50s

Comment #137 - Posted by: Daniel at October 17, 2011 1:55 PM

m/43/200/5'11"

Five rounds for time of:
100 pound Squat clean, 7 reps
14 Kettlebell swings, 35#
11:42

bar came apart at set 3. stopped clock and fixed it, so I got break in middle

Comment #138 - Posted by: slowweak at October 17, 2011 3:34 PM

M/34/5'4"/145lbs
Scaled to 135lbs for squat cleans
13:46

Comment #139 - Posted by: Matt Burritt at October 17, 2011 3:37 PM

As Rx'd 10:48

Comment #140 - Posted by: thetimmy at October 17, 2011 4:01 PM

Squat clean 135#
10:22

Comment #141 - Posted by: Dylan m/37/6'/170 at October 17, 2011 4:54 PM

13:23 rx

Comment #142 - Posted by: Raph at October 17, 2011 5:03 PM

male, 5'10, 200 lbs, 38 yrs

12:40

I feel a little better about this now that I read all the comments. I was a little down about it compared to the super-human times posted below the photo! Intense WOD

Comment #143 - Posted by: Dave at October 17, 2011 5:20 PM

Finally got to do this one. Subbed 115lb squat cleans and used a 55lb DB.

19:26

Comment #144 - Posted by: Saam at October 17, 2011 5:54 PM

95 pound Squat clean, 7 reps
14 Dumbbell swings, 25 lb

12 minutes

Comment #145 - Posted by: Scooter at October 17, 2011 6:21 PM

18:48. Did SCs as singles. No failures. KBs were unbroken.

Comment #146 - Posted by: Xman at October 17, 2011 9:19 PM

18:46. SCs were sets of 1. KBSs were unbroken.

Comment #147 - Posted by: Xman at October 17, 2011 9:21 PM

20:14

cleans at 135...should've done even less and actually done squat cleans

Comment #148 - Posted by: Cleveland at October 17, 2011 11:43 PM

scaled to 135# started with 155# but it was to much

17:44 squat cleans crush me all broken

Comment #149 - Posted by: tjmah/44/220 at October 18, 2011 2:59 AM

48kg (40+solid pump bar) sqt cleans
25k DB swings

12:48

Comment #150 - Posted by: Jack - Hitchin at October 18, 2011 3:20 AM

10:55 as rx'd brutal!

Comment #151 - Posted by: Justin R M/5'11"/180/34 crossfit west village at October 18, 2011 4:41 AM

7:03 Rx
Burner for sure. Legs/low back fatigued fast. Many meters rowed along with prowler pushes yesterday came back to haunt me.

Comment #152 - Posted by: Joe Trinosky M/31/5'09"/183 at October 18, 2011 5:34 AM

95lb squat cleans, 7 reps
35lb db swings, 14 reps

9:52

m/45/6'4/175

Comment #153 - Posted by: knodes at October 18, 2011 7:07 AM

15:58

Comment #154 - Posted by: Pacers at October 18, 2011 10:54 AM

Scaled Squat Cleans to 135#, otherwise RX'ed
Time: 9:44

Note to self..apply lifting tape around the lower thumb next time..

Comment #155 - Posted by: stryder9 M/37/5'8"/155# at October 18, 2011 11:51 AM

Scaled Squat Cleans to 135#, otherwise RX'ed
Time: 9:44

Note to self..apply lifting tape around the lower thumb next time..

Comment #156 - Posted by: stryder9 M/37/5'8"/155# at October 18, 2011 11:51 AM

Five rounds for time of:
155 pound Squat clean, 7 reps (switch to 135# after first round)
14 Kettlebell swings, 1.5 pood

Time = 12:24

Comment #157 - Posted by: Shane at October 18, 2011 12:22 PM

M/26/185/5'10"

Rx'd/Time: 9:18

Comment #158 - Posted by: Jason Lavoie at October 18, 2011 12:58 PM

16:11

Did the first two rounds rx'd but the 155 was too much for my crappy legs...was barely getting singles. Dropped to 135 for the last three rounds to keep moving a little better. Good day for leg strength anyway.

Comment #159 - Posted by: Buzz at October 18, 2011 1:59 PM

135 clean

14:41

Comment #160 - Posted by: al deezy at October 18, 2011 2:06 PM

4 rounds (135)lb/(45 lb weight plate for swings)
11:31

Comment #161 - Posted by: Ben Lynch at October 18, 2011 2:07 PM

115lb squat cleans
55lb dumbbell swings
20:25

Comment #162 - Posted by: David Burns at October 18, 2011 2:30 PM

12.26 as rxed

Comment #163 - Posted by: Kyle A. at October 18, 2011 4:08 PM

12.26 as rxed

Comment #164 - Posted by: Kyle A. at October 18, 2011 4:09 PM

m/39/6/190
As Rx'd
17:41

f/29/501/140
As Rx'd (85# and 1 pood)
12:34

Comment #165 - Posted by: Jeremy A. Olive at October 18, 2011 4:13 PM

1st 2 rds as rx'd then I dropped the weight down to 135lbs: 13:59

Need to work on squat cleans!!!

Comment #166 - Posted by: Casey at October 18, 2011 4:20 PM

5 rounds
7 (115# Cleans)
14 35# Kettles
9:45
Then 50 Weighted Sits
Good Workout.

Comment #167 - Posted by: dyagg at October 18, 2011 5:19 PM

3 rounds - 17:13

Comment #168 - Posted by: Brett C. m/30/6'0"/170lbs. at October 18, 2011 5:33 PM

Rachael K 80lb squat cleans 32lb kb swings
5 rounds - 11:50

3 rounds:

Chris 5:28 (155/24)
Murley 7:16 (65/16)
Jackie 8:21 (45/12)
Ducky 3:48 (65/16) - 2 rounds
Emma 4:41 (75/20)
Sydni 5:17 (85 pc/20)
Meghan 6:00 (65/16)
Noah 3:12 (35 hpc/12)
Size 5:46 (75/20)
Max 9:45 (85/24) - 4 rounds
Frankie 5:07 (45/12)
Joanie 6:05 (45/12)

5 rounds
Marian 8:34 (35 hsc/12)
Tony 4:30 (12kg deadlift/14 squats)
Vom Bomb 7:17 (75/16)
Alex 10:14 (95/20)
Sydney 5:08 (35/12)
Mikey 8:20 (65 hsc/16)
Jack 8:24 (95/24)
SCLB 8:37 (65 hsc/12)
Cole 8:20 (55 hsc/12)
Andrew 9:04 (65 hsc/16)
Veronica 8:17 (45/12)
Lisa 8:25 (45/16)

Kids
3 rounds
7 deadlift
14 squats
*not for time

Hanna
Jake
Abby
Aaron A
Connor
Ray
+ Frankie & Joanie shown above

Moms
5 rounds for time
7 deadifts
7 squats
14 kb swings

Lynn 6:53 (95/16)
Mrs Carey 5:57 (95/16)
Mrs Pip 5:39 (95/16)
Hannah 3:48 (45/8) - 3 rounds
Cheryl 7:21 (45/8)
Brenda 6:18 (55/8)
Mrs Murley 5:24 (55/8)
Crystal 5:38 (75/12)
Mary 4:53 (75/12)

Comment #169 - Posted by: BFCC at October 18, 2011 7:52 PM

10:32 rx'd

sub-9 next time!

Comment #170 - Posted by: soccerman/CrossFitRenaissance/6'/192 at October 18, 2011 9:44 PM

1st wod
5 rds

7x 155# sq cl
14x KB swings 60# (closest to 1.5 pood)

10:37

2nd wod 3+ hours
2-4X 800m 3:00 rest

Comment #171 - Posted by: JoeR at October 19, 2011 3:50 AM

f/34/142/5'1"

7:19

55lb squat cleans
35lb kettlebell swings

Comment #172 - Posted by: sharlene at October 19, 2011 6:23 AM

18:15 as rx'd

Comment #173 - Posted by: Laney 27/m/5'8"/150 at October 19, 2011 8:02 AM

Squat Cleans @ 97#
KB - 35#

13:34

Comment #174 - Posted by: Brian R M / 49/ 6'2"/ 181 at October 19, 2011 8:09 AM

11:23
135# cleans
50# dumbell swings

Comment #175 - Posted by: jef at October 19, 2011 9:11 AM

8:43, with 135# power cleans

Comment #176 - Posted by: Kevin C.(M/52/5'11"/172) at October 19, 2011 10:19 AM

Five rounds for time of:
15 pound clean, 7 reps
14 Kettlebell swings, 10#

6:33

Comment #177 - Posted by: Bev C at October 19, 2011 10:25 AM

just getting back at it after a couple weeks:

sub'd
5 RFT of:
(5) 135# squat cleans
(10) 50# DB swings
8:23

Comment #178 - Posted by: GleichSTL m/34/174/5'10" at October 19, 2011 10:46 AM

C2500M row, 3 x CFWu w/ rings and walking lunges

#95
15 KB swings at 44lbs
14:42

Comment #179 - Posted by: F15E_WSO/M/49/180 at October 19, 2011 1:33 PM

5 rds, 135lb clean/44lb KB
not timed
then swam 600m, PAC

Comment #180 - Posted by: Ajax at October 19, 2011 3:58 PM

As rx'd: 10:14

Comment #181 - Posted by: therozfather. 31/M/194 at October 19, 2011 4:23 PM

As Rx'd 14:42

Comment #182 - Posted by: Todd K at October 19, 2011 4:58 PM

19:34

Comment #183 - Posted by: Craig at October 19, 2011 6:45 PM

m/43/67"/182

3 rounds, 7 cleans @ 95#, 14 KB swings @ 1.5 pood

10:16

Comment #184 - Posted by: Anthony Rubino at October 20, 2011 7:51 AM

13:19

Cleans: 60 kg
KBS: 20 kg

Comment #185 - Posted by: Mik at October 20, 2011 7:41 PM

28/m/5'11"/185to190
As rx'd
13:22

Comment #186 - Posted by: justaman - liberty, sc at October 20, 2011 8:53 PM

F/41/5'6"/145

85#, 1 pood

9:44

Comment #187 - Posted by: mom to five at October 21, 2011 2:35 AM

Renee 15/15# 8:33
Kim 15/15# 8:34
Barb 35/20# 7:04
Tami 35/20# 7:00
Lisa 35/10# 6:55
Joni 0/0# 5:42
Jen 35/20# 5:53
Sara 35/15# 7:51
Stacey 35/20# 7:26
Steph 35/15# 7:40

Comment #188 - Posted by: Group Class at October 21, 2011 5:59 AM

35/10#

8:24

Comment #189 - Posted by: Gerry V at October 21, 2011 6:00 AM

35/20#

6:22

Comment #190 - Posted by: Susan M at October 21, 2011 6:02 AM

45/25#

cole 7:56
aly 8:03

Comment #191 - Posted by: Schrecks at October 21, 2011 6:03 AM

25/20#

8:35

Comment #192 - Posted by: Rhonda M at October 21, 2011 6:06 AM

Didn't do it right. Dit number of rounds in 5 minutes versus 5 rounds for time.
Only got a couple of rounds.

Comment #193 - Posted by: Rggr at October 21, 2011 8:15 AM

Did it wrong - did number of rounds in 5 minutes instead of 5 rounds for time. Only got a couple of rounds.

Comment #194 - Posted by: Rggr at October 21, 2011 8:16 AM

10/20...16:45...Only 3 rds.
Scaled to 135# squat cleans & 55# dumbbell swings. Quads still fatigued from heavy front squat WOD done two days ago. Finished w/ muscle-up and HSPU work. Getting stronger on both.

Comment #195 - Posted by: Mike Scott M/45/5'10"/203 at October 21, 2011 10:31 AM

Pack rx'd
11:48

F/32/125/5'1"

Comment #196 - Posted by: Pgily at October 21, 2011 10:50 AM

Pack rx'd
11:48

F/32/125/5'1"

Comment #197 - Posted by: Pgily at October 21, 2011 10:51 AM

Subbed: 50lbs KB

10:55

Comment #198 - Posted by: thetimmy at October 22, 2011 10:05 AM

m/37/5'9/181
CFWU-3. Reg. Superman. Burgener. DU. K to E.
14:07
Disapp. Sq cleans tough & fatiguing as usual. Felt like I did better job w/knees back & hip extension (looking at ceiling). Just real tired at bottom. KB swings unbr at least. First couple sets really tough on hamstrings until I remembered to get a good squat.

Comment #199 - Posted by: jrm at October 22, 2011 6:50 PM

As Rx'd: 14:08

Comment #200 - Posted by: Dennis M/28/6'0/185 at October 23, 2011 12:28 AM

32 yom, 190 lbs

17:42

scaled cleans to 135 lbs

Comment #201 - Posted by: Jeff Weltmer at October 23, 2011 12:34 PM

10:22
105# power cleans

Comment #202 - Posted by: jarhawk at October 24, 2011 10:42 AM

11.32 RX'd

Comment #203 - Posted by: Mick @ Tre at October 24, 2011 10:53 AM

8:41

Comment #204 - Posted by: Kevin: M/195/6'/40 at October 24, 2011 3:01 PM

23:04

Had to drop the cleans down to 135# on the second round. Had to drop the KB swings down to 40# on the third round.

Comment #205 - Posted by: SF at October 24, 2011 5:44 PM

18:30
Scaled cleans to 135, otherwise as rx'd
Still struggling with nasty cold and paying for long breaks away from the gym through late summer/early fall (hadn't done a WOD with full squat cleans in months)

All KB's unbroken
Cleans unbroken in round 1, but otherwise 5/2

Comment #206 - Posted by: clark at October 25, 2011 2:32 AM

115# sq clean, 35# db swing

7:45

Comment #207 - Posted by: tgremillion M/30/6'1/185 at October 25, 2011 6:51 AM

5x & 10x
95# and 1 pood.

Comment #208 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at October 25, 2011 9:14 AM

9.44. 5/10x 95#/1 pood.

Comment #209 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at October 25, 2011 9:15 AM

As rx'd, 8:55.

Those squat cleans got a little heavy. First round unbroken in just over 1 minute, but then started pacing. Broke squat cleans 4-3 and then 3-2-2 and mostly singles in the last round. Tried to focus on position, both at the starting pull and finishing catch positions. I have a tendency to get a little lazy in both of these areas. KB swings stayed unbroken - these didn't kill my grip suprisingly, it was harder on my lower back. This was a tough one; I liked it.

Comment #210 - Posted by: Mel/38m/5'10"/175 at October 25, 2011 2:10 PM

In filter, 8:55. Tough but good.

Comment #211 - Posted by: Mel/38m/5'10"/175 at October 25, 2011 2:11 PM

13:52

Comment #212 - Posted by: Jim D. 51/165/5' 11" at October 25, 2011 3:35 PM

14:38

Comment #213 - Posted by: KF at October 26, 2011 3:31 PM

95# squat clean, 7 reps (not much of a squat though)
14 KB swings, 1.5 pood
11:13

Comment #214 - Posted by: DanM 29/250/6' at October 26, 2011 9:25 PM

7:10

Scaled to 3 rounds

The Porch:
Five rounds for time of:
135 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood

Comment #215 - Posted by: JT at October 27, 2011 12:06 AM

8:02rx

Comment #216 - Posted by: anthony garcia at October 28, 2011 7:05 AM

51/m/190

As rx'd. 15:48

Comment #217 - Posted by: denob at October 30, 2011 8:39 AM

Rx'd 7:49 Regards from Portugal

Comment #218 - Posted by: Diogo Henriques at October 30, 2011 2:21 PM

Five rounds for time of:
135 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood

Time 16:21 (2:26, 3:10, 4:20, 3:23, 2:59)

Comment #219 - Posted by: Jeff Gebbie at October 31, 2011 6:52 PM

Five rounds for time of:
155 pound Power clean, 7 reps
14 Dumbbell swings, 55 lb dumbbell

7:56

Weak grip slowed down the cleans a lot. Would like to speed that up and get under 7:30 soon.