November 12, 2011

Saturday 111112

For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms

Austin Malleolo 17:08, Kristan Clever 19:30, Danielle Edmundson 21:03 (1 pood TGU), Spencer Hendel 22:13.
Post time to comments.

Compare to 041015.

EnriqueDeLaGarzaFirefighterWeightedCarry_th.jpg

Enlarge image

Enrique De La Garza.


"CrossFit Makes You Better" with Jeremy Howe and Nicky Muller, CrossFit Journal preview video [wmv] [mov]


"Design, Build, Teardown, Repeat: Day 3" by Rogue Fitness - video [wmv] [mov]


Rich Froning does "Grace" at 225 pounds in 4:49 - video [wmv] [mov]


WOD Demo from CrossFit Santa Cruz - video [wmv] [mov]

Austin Malleolo and Spencer Hendel on today's WOD - video [wmv] [mov]


"Why Kids Can't Search" by Clive Thompson, Wired.

Posted by Pukie at November 12, 2011 5:00 PM
Comments

Well, the filter has hated me all day and I could never get a post to show up for the murph but why not give it a shot again now.

It was my first time doing the murph and it was a lot of fun. The WOD for tomorrow looks like even more fun and I can't wait to get after it.

On a totally different note, Go Dawgs!

Comment #1 - Posted by: James at November 11, 2011 5:08 PM

Sure do with the filter would give me a break and let my post through. Tomorrows workout looks awesome. Can't wait to do it.

Comment #2 - Posted by: James at November 11, 2011 5:10 PM

Awesome, I finally got through. Never did get a post in for todays workout. It was a beast though. Hope everyone has a great weekend and Go Bulldogs!

Comment #3 - Posted by: James at November 11, 2011 5:12 PM

The form for tgu were bad

Comment #4 - Posted by: richiemvp at November 11, 2011 5:42 PM

Has anyone else noticed that back extensions get programmed a lot but usually people are doing hip extensions. I don't remember seeing hip extensions programmed on the mainsite in three years. All this despite several instructional videos showing the difference as well as the Level 1 Cert teaching the difference. What gives?

Comment #5 - Posted by: Thatcher M/44/5'10"/200 at November 11, 2011 6:16 PM

Are you gonna go back and pick up those wrist wraps Rich? Are you?!?

Comment #6 - Posted by: Caine at November 11, 2011 6:45 PM

Rich Froning # 2
Very impressive performance on Grace.
Terrible, and I repeat, terrible song to go along with that video.

Comment #7 - Posted by: Jebus Freak at November 11, 2011 6:47 PM

Thatcher,

There is a clear distinction between "back extension" and "hip extension". During high rep, timed workouts the default movement is the hip extension.

We could say the the term back extension is a generic term for any of the three face down movement the Level 1 cert teaches. The hip extension being the default movement. Just we can use the pull-up as a generic term, and the kipping pull-up as the default.

Does that help?

Comment #8 - Posted by: Hollis Molloy at November 11, 2011 6:48 PM

What is this song?

Comment #9 - Posted by: firescue at November 11, 2011 6:50 PM

TGU's for time?!? any comments?

Comment #10 - Posted by: matt at November 11, 2011 6:54 PM

Every time I have done this WOD, I have not partitioned them because I never noticed that word in there. I can't believe I could have made it easier on myself for the past 2 and a half years.

22/m/5'11"/169

Comment #11 - Posted by: Logan S at November 11, 2011 6:59 PM

#7 Hollis -

Helpful to a degree. But when every CF vid, including the CFJ, shows back extensions as "back" extensions...you can imagine the confusion.

Sheez, just write the WOD how it's supposed to be performed. How hard is that?

Comment #12 - Posted by: Mel/38m/5'10"/175 at November 11, 2011 7:23 PM

Where does it say partitioned?

Comment #13 - Posted by: Craig at November 11, 2011 7:26 PM

Mel, it's free. And it rocks. Save it.

And Logan, where does it say partitioned?

Comment #14 - Posted by: Craig at November 11, 2011 7:28 PM

Thanks Hollis,
I think the movements are different enough that they should say what they mean. Pullups are kipping by default but when they want dead hang or jumping they say so.
We spend enough time harping on form and definitions that we shouldn't have such unwritten rules. We can't have two different movements that have the same name.

Comment #15 - Posted by: Thatcher M/44/5'10"/200 at November 11, 2011 7:31 PM

Let them laugh and you too, Joe. It's no big deal.

Comment #16 - Posted by: Thatcher M/44/5'10"/200 at November 11, 2011 7:51 PM

Craig,
Our comments are legit, studied and founded in logic and a love of CrossFit. If you don't understand the discussion don't just flame the participants.

Comment #17 - Posted by: Thatcher M/44/5'10"/200 at November 11, 2011 8:00 PM

i dont have a pull up bar available at the moment, i got some free weights and even a barbell, does anybody got any ideas for what i can do for the jumping pull ups?

Comment #18 - Posted by: Wilson at November 11, 2011 8:02 PM

Is there a bar height standard for jumping pull ups? Maybe what you can reach standing flatfooted? I've been part of a WOD at a box, and saw many different heights, from full arm extension to just over people's heads.

re #10- I'm thinking he meant to post that under yesterday's WOD

Comment #19 - Posted by: Phil at November 11, 2011 8:31 PM

20 total TGU's or 10 aside?

Comment #20 - Posted by: Romdre3000 at November 11, 2011 8:54 PM

im still trying to figure out is it 20 tgu's each arm or 10 each arm

Comment #21 - Posted by: Wilson at November 11, 2011 11:49 PM

43/m/176cm/73kg

For time:
Row 500 meters (1:50)
18 inch Box jump, 50 reps
Push-ups, 50 reps
Abmat Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Ring dips, 50 reps
1 pood Turkish Get-up, 20 reps, alternating arms

26:40

Finished the ring dips at 18:00.

Comment #22 - Posted by: Memuc at November 12, 2011 1:04 AM


Re #21 I think the way it's worded it would be ten each side for 20 total. That's what I'm going with at least. Have fun.

Comment #23 - Posted by: Millar at November 12, 2011 3:25 AM

Love the the pic!! This is one tough WOD. I'm going to have to skip it though. My WOD today is to fight fire!! Packed out, balls deep, jakes doin it!!!

Comment #24 - Posted by: Owens at November 12, 2011 3:50 AM

As rx
12/11/11

15.50
Turkish get ups were fun after the dips and back extensions

Comment #25 - Posted by: Liverpoolptdean at November 12, 2011 3:53 AM

hurting all over from yesterday, but made it through today's workout. subbed 45# sdhp for rows and 35# dumbbell for tgu. 21:01 not looking forward to tomorrow lol

Comment #26 - Posted by: craig at November 12, 2011 4:09 AM

m/46/185

subbed ring dips and 1 pood TGU

23:05

Comment #27 - Posted by: cosmo at November 12, 2011 4:42 AM

As rx'd
28:54

Comment #28 - Posted by: Chase at November 12, 2011 6:07 AM

Rich you are a beast and song choice was awesome LeCrae is dirt

Comment #29 - Posted by: Nick Smith at November 12, 2011 6:34 AM

Froning is impressive. That WOD is tough enough as Rx'd. But #225 is insane.

Comment #30 - Posted by: Tim at November 12, 2011 7:12 AM

subbed row for 200 single unders. started with 45lbs KB but had to drop to 25lbs KB after 6 TGU; couldn't lock out arm. All else RX'd.

23:15

Comment #31 - Posted by: Dillon Bear at November 12, 2011 7:24 AM

30:53 rx

Comment #32 - Posted by: gb 44/m/71"/185# at November 12, 2011 7:26 AM

Thatcher and Hollis, very nice discussion about hip/back extensions and the wording of the WOD. Instructive to all and very appropriate here IMO. Thanks.

Comment #33 - Posted by: bingo at November 12, 2011 7:27 AM

34:25rx

Comment #34 - Posted by: Brad R M/31/6'4"/205 at November 12, 2011 7:47 AM

went into the TGU thinking it was 20 each arm so took it kinda easy on them recorded the time I was at when I hit 10 each arm like the wod said to do. That time was 25:45 so you can get a better time. also chest and back was sore from murph.
ended up doing 20 each arm and that time was 34:47

Comment #35 - Posted by: charbs 26/m/185 at November 12, 2011 7:53 AM

49:19 sub sdhp for row with with 60lbs, sub 55lb dumbell for 1.5 pood kettle bell, week 2 of cross fit, dripping in sweat thought I was in ok shape I am very humbled 30male/216lbs/5'11"

Comment #36 - Posted by: daniel cram at November 12, 2011 8:16 AM

22:43
subbed 400m run for row
26" box jump
Abmat situps and back extensions
ring dips
50# KB TGU

Comment #37 - Posted by: Jetté 42/M/5'11"/170 at November 12, 2011 8:33 AM

Enjoyed watching Rich Froning do Grace with 225. Thought I was the only one trying that.
I only question whether using grip assistance straps contributed to his time. Would like to see this done with only chalk.
My PB is 5:15, AND I control the BB to the floor each rep.

J.R.

Comment #38 - Posted by: jorge reis at November 12, 2011 8:41 AM

60 min
Subbed 45# SDHP for Row
Assisted pullups and dips.
26# Kettlebell for TGU.
Day 1 of Crossfit

Comment #39 - Posted by: Justin at November 12, 2011 8:47 AM

Subbed 40# dumbell for kb.

First time doing get ups. Definately needs work.

Everything else as Rx 23:27.

M/37yrs/168lbs/6'

Comment #40 - Posted by: britishfireman at November 12, 2011 9:03 AM

Did 1P instead of 1.5P for Turkish Getups
Otherwise as rx'd
27:13

Comment #41 - Posted by: fathertyme M/33/6'/170 at November 12, 2011 9:22 AM

28/m/263lbs

24:19

Sub'd .4mile run/sprint for rows. Technique for TGU was pissing me off so did 25 more box jumps, pushups, and sit-ups.

Comment #42 - Posted by: Michael at November 12, 2011 9:32 AM

F/41/5'6"/145

50 SDHP, 45#
50 box jump, 18"
50 push-ups
50 AbMat sit-ups
50 jumping pull-ups
50 back extention
30 band-assist ring dips
10 TGU, 25#KB

34:11

Comment #43 - Posted by: mom to five at November 12, 2011 9:37 AM

32:52
55# turk get-ups first 6/ rest at 40#.

Comment #44 - Posted by: Phil C 50/160 at November 12, 2011 9:52 AM

24:07 Not bad considering I had a nasal infection that wiped out 3 days of training this week.

Comment #45 - Posted by: Davita Parks at November 12, 2011 9:54 AM

30y/male 195/5ft 6
1.5 pood no substitutions
21:51

Comment #46 - Posted by: Nick Culver at November 12, 2011 10:05 AM

28/m/5'11"/185to190
As rx'd
38:20

Dang dips and TGU whooped my tail! Hurting from Murph yesterday.

Comment #47 - Posted by: justaman - liberty, sc at November 12, 2011 10:08 AM

Kevin
M/52/5'11"/172

32:17, with 1.0 pood kb, and double unders instead of box jumps.

Memuc-don't feel so bad. I finished the dips and 17:15 and didn't get done until 32:17!

Carole
F/53/5'6"/133

Made up Murph in 44:28

Comment #48 - Posted by: Kevin C.(M/52/5'11"/172) at November 12, 2011 10:08 AM

24:54

35 lbs KB for tgu
Row in 1:47; tgu prob took 5 min -- guess I know what needs practice.

Comment #49 - Posted by: Bill M. m/47/5'3"/134 at November 12, 2011 10:39 AM

row 2:30 (rowing computer is broken)
50 box jumps
50 pushups
50 situps
50 jumping pullups
50 Romanian DL w/2pd kb
30 ring dips
20 TGU, 1pd kb

22:36

Comment #50 - Posted by: wayne's daddy in MES at November 12, 2011 11:00 AM

38:05
Grooved along; then ring dips took a bit, as did TGU's - but fun!

Comment #51 - Posted by: TRN III at November 12, 2011 11:00 AM

#39 Jorge - Try it with grip assistance and dropping and see how much your time improves. That's probably easier than waiting for Rich to read this and make a new video.

Adam

Comment #52 - Posted by: adamkry at November 12, 2011 11:11 AM

as RX
Vince 15.18
laurie 18.48
amy 20.06

Comment #53 - Posted by: Vince at November 12, 2011 11:18 AM

30/M/5'8"/168

Ring Dips instead of traditional dips.
Subbed 1.5 pood kettlebell with 50 lb one.

All else was RXd:

23:14

Turkish Get Ups were interesting after all the other work. Lots of fun as always though. :-)

Comment #54 - Posted by: James at November 12, 2011 11:22 AM

38/m/5'6"/175#

27:27 RX
Turkish Get-Ups got me. Almost dropped weight as my compadres did, but glad I stuck with it.

Comment #55 - Posted by: Ed at November 12, 2011 11:23 AM

Cornhuskers!

Comment #56 - Posted by: chskr at November 12, 2011 11:48 AM

a couple subs

50 sdlhp for the rows
50 kb swings for the tgu
rest as rx'd

22:10

Laura f/49/5'7/145

Comment #57 - Posted by: power-girl at November 12, 2011 11:51 AM

17:08

55 lb kb sdhp. 20 lb db tgu. 20# was the next heaviest weight i had after 55#.

Comment #58 - Posted by: aermio m/33/5'7"/148 at November 12, 2011 11:57 AM

M/27/5'11"/190

Sub'd SDHP 2x25lb DB's 50 reps
Turkish get ups with 30lb DB

30:25

Should've practiced TGU's before starting. The set of TGU's took longer than all the other exercises combined. Had to stop a few reps in, to watch YouTube and fix my form.

Comment #59 - Posted by: Ryan at November 12, 2011 11:58 AM

Craig #14

That post was meant for "Murph". Put it in the comments for this workout on accident.

Comment #60 - Posted by: Logan S at November 12, 2011 12:17 PM

For time:
Row 500 meters
21 inch Box jump, 50 reps(25/25)
Push-ups, 50 reps(25/25)
Sit-ups, 50 reps
Jumping pull-ups, 50 reps(25/25)
50 Back extension, 50 reps(20/20/10
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms

26:15 Did TGU 20 on each arm not reading things right

Comment #61 - Posted by: Bells 39/195 at November 12, 2011 12:20 PM

WOD results posted earlier. Just wanted to add 0.02 on the back extension vs hip extension discussion earlier. I agree that these are very different movements. If you want to do hip extensions that's fine, but then it's not "as Rx'd" if the WOD calls for "back extensions." That's how I approach it, anyway -- YMMV.

Comment #62 - Posted by: Bill M. m/47/5'3"/134 at November 12, 2011 12:22 PM

24:00 subbed 65# good mornings for the back ext and scaled to 30# db for tgus.

Comment #63 - Posted by: mlt at November 12, 2011 12:52 PM

F/41/5'4"/117
25:53
-no rower, did 50 DUs
-situps with AbMat
-back extensions over FitBall with feet anchored
-dips with hands on box, feet raised not quite full L position
-getups with a 2.5 plate. Yes, only 2 1/2 pounds...it was plenty.

Comment #64 - Posted by: Heather Szabo at November 12, 2011 1:00 PM

As rx'd, w/ ring dips. 24:57.

TGUs were the hardest part of this - they were draining. Probably took me 7+ minutes for them alone. Ring dips were tough too - 50 is a lot. Also, my chest felt really tight on them, so I had to take them slow. The rest of this WOD was pretty straightforward. My son Ian (age 7) did a scaled version of this with me as well.

Comment #65 - Posted by: Mel/38m/5'10"/175 at November 12, 2011 1:01 PM

Also - I did back extensions, not hip extensions. I am in complete agreement with #63, Bill.

Comment #66 - Posted by: Mel/38m/5'10"/175 at November 12, 2011 1:02 PM

Rich, that was an impressive wod!

Comment #67 - Posted by: D Craig at November 12, 2011 1:12 PM

subbed burpee-jump-pullups on two rounds cuz of kids on the rope; used 35lb plate; ran on a treadmill

So...more or less as Rx'd: 25:00

Comment #68 - Posted by: Jon at November 12, 2011 1:13 PM

CFWU x 3

Skipped the TGUs; pressed for time.
Split between Ring Dips and stationary dips
33:12

Comment #69 - Posted by: F15E_WSO M/49/180 at November 12, 2011 1:20 PM

#39, jorge, really? do you think anyone cares? keep your passive aggressive comments to yourself, no one is impressed let along froning.

Comment #70 - Posted by: tim at November 12, 2011 1:22 PM

m/39/6/190
Sub'd good mornings (with 45# bar) for back extens
Sub'd ring dips for dips
Scaled Turkish get ups to 1 pood

27:13


f/29/501/140
Sub'd good mornings (with 45# bar) for back extens
Sub'd ring dips for dips
Due to time constraints she had to set a time limit of 20 min.
Completed 2 ring dips.

Comment #71 - Posted by: Jeremy A. Olive at November 12, 2011 1:26 PM

32:03

Subbed 1 pood TGU. 20 of 50 dips done on rings, remaining 30 done on static dip rack

Comment #72 - Posted by: DT at November 12, 2011 1:28 PM

19:48

Had to run 400m and drop weight on turkish get ups after 10 reps with 20lb...

Comment #73 - Posted by: Doug at November 12, 2011 1:51 PM

So I went back to watch the video of this WOD and it appears that Spencer and Austin are both doing hip ext vs doing back ext. At least as far as how I understand the difference it certainly appears they're doing hip ext. Not being critical just an observation.

Comment #74 - Posted by: DT at November 12, 2011 1:51 PM

Just saw a cool piece on JP Bolwahnn (former Navy SEAL) on ESPN about him walking on the University of San Diego football team at age 34. If I remember correctly, he use to be a coach at crossfit san diego and may run his own now.

link is work and family safe: http://espn.go.com/video/clip?id=7220625&categoryid=2378529

Comment #75 - Posted by: mike at November 12, 2011 1:51 PM

Don't have all the equipment for this workout. Subbed some of the exercises. Pack in 27:50. Could only complete 20 tgu.

Comment #76 - Posted by: Sean at November 12, 2011 2:01 PM

Did this workout at home so for dips had my daughter hanging off me the whole time...she weighs about 29 lbs. Also for back extensions i held 25lb plate to mix it up. Those pullups were murder after yesterday...might as well been 100! Anyway so workout was:

Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps (25lb plate)
Dips, 50 reps(29 lb girl)
1.5 pood Turkish Get-up, 20 reps, alternating arms

29:38 86 just broke 30mins Woot Woot!

Comment #77 - Posted by: Lee B at November 12, 2011 2:19 PM

Rich Froning # 2
Very impressive performance on Grace.
Terrible, and I repeat, terrible song to go along with that video.

Comment #7 - Posted by: Jebus Freak at November 11, 2011 6:47 PM

**THE WICKED CANT STAND HIS NAME UNLESS IT'S USED IN VAIN**

Comment #78 - Posted by: Adam 37/230/6'3" at November 12, 2011 2:19 PM

Shift change weekend; tonight 2300-0700 then back to work at 1500 tomorrow.

M/54/6’/205

Comment #79 - Posted by: Pete In Sun City at November 12, 2011 2:25 PM

F/42/136lbs/5'3"

Dips (legs to assist) & TGUs (20lbs) got me!!

I can usually string together 5 to 7 FBW dips for at least a couple of sets, but after yesterday's Murph & today's PUs, I didn't even have one FBW dip in me.

For the dips & TGUs, I just forgot about the time & concentrated on form, as well as making sure I used my legs as little as possible for the dips.

Comment #80 - Posted by: Nessa at November 12, 2011 2:41 PM

Had to sub SDHPs (50) for rows and used 1 pood instead of 1.5 for TGUs.

19:35

Comment #81 - Posted by: Aaron M/26/180/5'8'' at November 12, 2011 2:48 PM

34:00 W/ Eric the Impaler. Sucks!

Comment #82 - Posted by: Brandin at November 12, 2011 3:19 PM

25:15 with 1 pood KB for turkish getups
all else as rx'd

Comment #83 - Posted by: SB at November 12, 2011 3:25 PM

25:15 with 1 pood KB for turkish getups
all else as rx'd

Comment #84 - Posted by: SB at November 12, 2011 3:26 PM

M/51/153/1-1-06

Partner WOD
50 Tire Flip/50 partner "Taters"/50 Sledgehammer hits/50' shuttle run 45# plates.

11:00

Comment #85 - Posted by: bingo at November 12, 2011 3:39 PM

40M/5'10"/174#

W/U: BS, 3x5 at 135-165-190 (de-load).

With 35# TGU: 16:14.

C/D: skipped.

Started out using the 55# KB for the TGU, but it quickly became too heavy. The push-ups and dips (not to mention doing "Murph" yesterday) must have taxed my arms too much.

Comment #86 - Posted by: rjf (Since 07-20-07. WOD no. 1183) at November 12, 2011 3:54 PM

13:14 but I cut everything in half. Just coming off an injury.

Comment #87 - Posted by: James at November 12, 2011 4:31 PM

rest day for me...maybe tomorrow for this one...

Comment #88 - Posted by: matt h 50 179# 1mar11 at November 12, 2011 4:57 PM

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Row 500M. Box jump 20” x 5-5 TGU 16KG x 4.

29:55
Ring dips, 16KG TGUs
Foam roll after

Comment #89 - Posted by: Sesoku at November 12, 2011 5:41 PM

29 M / 5'10" / 160# / CFE Athlete / CrossFitting 8 mo

23:45 TGUs at 25#, everything else as Rx'd

I watched the video of this WOD and saw how Spencer Hendel was getting wrecked--I knew I wanted to try it! I'm happy with my time, being just behind that Monster (Hendel).

Comment #90 - Posted by: Jake Fisher at November 12, 2011 5:53 PM

M38/6'1"/185#
19:35.2
As rx'd except had to do inclined bench dips : no rings
Good wod - like a sprint till TGUs then the grind
N.B If you watch the wod demo Austin alternates hands to do the 20 TGUs

Comment #91 - Posted by: Justin Stewart at November 12, 2011 6:20 PM

M38/6'1"/185#
19:35.2
As rx'd except had to do inclined bench dips : no rings
Good wod - like a sprint till TGUs then the grind
N.B If you watch the wod demo Austin alternates hands to do the 20 TGUs

Comment #92 - Posted by: Justin Stewart at November 12, 2011 6:21 PM

Caught in filter.

With 35# TGU: 16:14.

Comment #93 - Posted by: rjf (Since 07-20-07. WOD no. 1183) at November 12, 2011 7:29 PM

For time:
Row 500 meters
20 inch Box jump, 25 reps
Push-ups,25 reps
Sit-ups, 25 reps
Jumping pull-ups, 25 reps
50 Back extension,25 reps
Dips, 25 reps
1 pood Turkish Get-up, 10 reps, alternating arms
20:30

Comment #94 - Posted by: ccraft at November 12, 2011 7:39 PM

Joe 41/m/6'3"/190

32.18 The train came off the tracks on the dips, I think 7 was max set. 1st TGU on each side was with 1 pood kb, then switched to 20# db.

Good work out after Murph yesterday!

Comment #95 - Posted by: Joe's Garage at November 12, 2011 7:59 PM

25:30
About half of that time was the TGU's!

Comment #96 - Posted by: Erik 34 | M | 72" | 199lb at November 12, 2011 8:31 PM

27:06, scaling the TGUs with a 25 lb DB.
Doing this the day after Murph? Ouch.

Comment #97 - Posted by: Alan H. in Kabul at November 12, 2011 8:57 PM

26:29 rx'd.

Ring dips. 55lb dumbell for TGU.

Comment #98 - Posted by: Sheldon N (M/34/6'/183) at November 12, 2011 9:04 PM

1st post
M/22/220
26.36 scaled to 40# KB for TGU
No rings at gym so used dip bar.
Just Gassed.

Comment #99 - Posted by: mike h at November 12, 2011 9:51 PM

10% increase in strength from listening to Jesus music! Get it Rich!

Comment #100 - Posted by: Anthony at November 12, 2011 11:21 PM

2 months on crossfit
25:51-WINNING!

Comment #101 - Posted by: Mac at November 13, 2011 12:57 AM

25:43 sub 24" box

Comment #102 - Posted by: B-Mo M/34/6'/195 at November 13, 2011 1:36 AM

subbed 1.5 for 1 pood
25:50
2 months on crossfit! LIKE A BOSS!

Comment #103 - Posted by: Mac at November 13, 2011 2:02 AM

31:15 started tgu's at 18 min. ouch, thought they'd be relatively easy. could hardly do with left hand, hard, but doable with rt.

Comment #104 - Posted by: mtvet at November 13, 2011 2:08 AM

M/173/5'7"/31

subbed 1 pood TGU

23:47

Comment #105 - Posted by: Mark S. at November 13, 2011 4:57 AM

25:36 No TGU this Time Around.

Comment #106 - Posted by: Hoot at November 13, 2011 7:23 AM

27:46, but did TGUs with 40# DB

Dips really slowed me, and the TGUs too, of course. Still feel like I won (against myself), because the BJs felt easier than ever before and I kept a good pace (til the dips).

Comment #107 - Posted by: Matt Johnson (m/31/6'3"/215) at November 13, 2011 7:41 AM

jorge reis, post the video.

Comment #108 - Posted by: Deano at November 13, 2011 8:08 AM

32:05 rx'd. First time doing Turkish getups took forever.

Comment #109 - Posted by: Jeff A. at November 13, 2011 8:53 AM

Subbed 40# dumbell for kb.

First time doing get ups. Definately needs work.

Everything else as Rx 23:27.

M/37yrs/168lbs/6'

Comment #110 - Posted by: britishfireman at November 13, 2011 8:54 AM

m/43/5'6"/150

30# db for tgu
22:22

Comment #111 - Posted by: duane at November 13, 2011 9:36 AM

22:22 without get ups.

Comment #112 - Posted by: Rough Robbie at November 13, 2011 12:02 PM

As rxd
27.20

Comment #113 - Posted by: Jonblaze at November 13, 2011 12:22 PM

For time:
50 SDHP (45lb)
24 inch Box jump, 42 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping ring pull-ups, 50 reps
50 Good mornings (45lb)
Ring Dips, 30 reps
25lb Turkish Get-up, 20 reps, alternating arms

25:20

Comment #114 - Posted by: James M/29/5'7"/155 at November 13, 2011 12:48 PM

19:08
15lb tgu

Comment #115 - Posted by: Leslies 40/F/5'5"/125 at November 13, 2011 1:29 PM

Sub'd 10 burpees for TGUs; Sub'd 50 SHDP w/45# for 500 m row.

21:35

Comment #116 - Posted by: Abhi at November 13, 2011 2:52 PM

41/m/185
as rx'd
sub 35lb db for TGU's

18:28

Comment #117 - Posted by: JackM at November 13, 2011 2:58 PM

41/m/185
as rx'd
sub 35lb db for TGU's

18:28

Comment #118 - Posted by: JackM at November 13, 2011 2:59 PM

had to do ring pull ups and dips, everything else rx'd

28:50

Comment #119 - Posted by: Troy at November 13, 2011 3:09 PM

WU:
Pressx5:95-115-135-165
Clean Grip DL:225x8,285x8,345x5
GHD Wall Ball 10# x 15
WB 2for1 20# x 10
rest 5 min then WOD

17:45 rx'd

jumping ring pullups
bar dips

done at 80%, steady with lots of breaks.

Comment #120 - Posted by: brian p m/34/5'8-1/2"/170 at November 13, 2011 4:25 PM


subbed sdhp w 45lb for row
used 30lbs for TGUs

21:48

Comment #121 - Posted by: Kevin McClellan 50/195 at November 13, 2011 5:35 PM

Sean 33:28

Comment #122 - Posted by: sean snyder at November 13, 2011 5:36 PM

50 45# SDHP

20# dumbbell Turkish get-upps

30.23

13 minutes for the Turkish get-ups alone

22/m/5'11"/169

Comment #123 - Posted by: Logan S at November 13, 2011 5:59 PM

24" box jumps
25# db for TGUs

28:32

Comment #124 - Posted by: JFA at November 13, 2011 6:04 PM

23:00 as rx'ed except subbed 50 GHD situps for turkish get ups

Comment #125 - Posted by: TZ at November 13, 2011 9:10 PM

15:44

Comment #126 - Posted by: Codi at November 14, 2011 3:56 AM

20:54 with 55# dumbbell for Turkish get-ups

Comment #127 - Posted by: MarcusG 30 5'9" 155# at November 14, 2011 5:25 AM

15:44

Comment #128 - Posted by: Codi at November 14, 2011 6:11 AM

m/26/190

RX

22 flat

Comment #129 - Posted by: Jacob Hudson at November 14, 2011 7:48 AM

Snatch

EMOM5 @ 75%
EMOM5 @ 80%
EMOM3 @ 85%
88% x1
90% x1
92% x1

(115-125-135-135-145-155)

Front Squat

(225x1-205x2-185x3)

50 SDHP 45#
50 Box Jumps, 20"
50 Push Ups
50 Sit Ups
50 Jumping Pull Ups
50 Back Ext
50 Ring Dips
20 TGU's, 1 Pood

(18:20)

Comment #130 - Posted by: Nick at November 14, 2011 8:08 AM

18" box
25# plate for TGUs

26:42

Comment #131 - Posted by: Brian R M / 49/ 6'2"/ 182 at November 14, 2011 8:29 AM

20:07 rx'd.

Comment #132 - Posted by: BH2 m32/178 at November 14, 2011 8:56 AM

M/ 37/ 133 lbs/ 5'-6"
As Rx: 25:08
I used 55 lb dumbell as we don't have kettlebelss at my gym.
for me I felt good overall, and was done with the entire thing minus the TGUs at about 14 minutes, but the TGUs took me a while.. I don't ever do them for time, and higher reps at 55 lbs for me is a bit much. I decided to take it as 20 singles and focus on my technique. the fist few were the hardest as my shoulders weren't ready to be working in that capacity for about 30 seconds straight as they were just firing much faster and in a totally different ROM with the dips. I never to dips on the bar, so that felt weird as well, but it was a good hard WOD.
I liked it.
I was happy with my overall performance, but I was a bit surprised with the fact that I had to break up my jumping pullups about 4 times.. I normally do them straight through, but I was really focusing on going way down and clearing way over.. that may have caused a bit more fatigue.. I have been focusing on quality of movement just as much as speed and intensity... speed at the cost of compromising the movement will minimize the gains and reinforce bad muscle memory for when I want to load those movements heavier.. that doesn't mean go slow .. just don't go too fast to really comprimise the movements true integrity.

Comment #133 - Posted by: anton at November 14, 2011 10:32 AM

As rx´d but subbed the kettlebells with plates. First tried dumbbells, but had problems with balance.
Nice WO!

Comment #134 - Posted by: tanzenfranz . M/27/188kg/92cm at November 14, 2011 11:05 AM

Those 2,500 back extensions were tough.

Comment #135 - Posted by: Vance at November 14, 2011 12:10 PM

28:30

Comment #136 - Posted by: Jonesy Boy at November 14, 2011 1:00 PM

30:58, 55 lb dumbbell for TGU

Comment #137 - Posted by: JK m/28/215/5'10 at November 14, 2011 1:24 PM

2011-11-14: 22:14. Sub 5X10&45#.

Comment #138 - Posted by: gs at November 14, 2011 1:28 PM

Subbed 20kg DB for 24kg KG for the TGUs.

Approx 24 mins (had to time with a wall clock)

Comment #139 - Posted by: Daniel at November 14, 2011 1:54 PM

RX'ed Time 18:43

Comment #140 - Posted by: stryder9 M/37/5'8"/155# at November 14, 2011 2:02 PM

only sub was 35lb TGU, and only did 10 of them... those were tough!

35:18

Comment #141 - Posted by: Saam at November 14, 2011 2:23 PM

20:20
Star jumps for box jumps. Ring dips. 30# DB for TGU.

Comment #142 - Posted by: Edwards M/15/5'11/160 at November 14, 2011 3:22 PM

M/34/'4"/145lbs
As RX'd
25:47

Comment #143 - Posted by: Matt Burritt at November 14, 2011 3:29 PM

26:08, dips & tgus were a brick wall - @ work, couple of the tgus were with a 50# db

Comment #144 - Posted by: Mad Max at November 14, 2011 3:36 PM

So worried about the TGUs I totally missed the dips

Oh well, it still took me 25:10

Fun wod, thanks

Comment #145 - Posted by: mikeyb M/51/178 at November 14, 2011 5:12 PM

20:24

Used 14 kg dumb bells for get ups, but had to move down to 12 kg after my 8th rep.

Comment #146 - Posted by: Mik at November 15, 2011 3:21 AM

As rx'd 23:05

Then

PCL + Jerk 4x3+1
135-176-175-175

Comment #147 - Posted by: JoeR at November 15, 2011 4:13 AM

w/25# KB

23:48

Comment #148 - Posted by: ferb44 180# at November 15, 2011 6:17 AM

45.03
pack: 35
TGU: 20 lb

Comment #149 - Posted by: footdoc at November 15, 2011 6:37 AM

23:12 w/ 40 lb. dumbbell for TGU

Comment #150 - Posted by: Eli at November 15, 2011 9:03 AM

10 kg for TGU, 29:17

Comment #151 - Posted by: tum1 at November 15, 2011 11:18 AM

Jeff @ work
regular bar dips
did 10 TGU before dips and 10 after due to equipment issues.
17:15

Comment #152 - Posted by: Jeff & Charity @ CF Snohomish at November 15, 2011 11:36 AM

19:48 Rx'd

Comment #153 - Posted by: marco M/34/5'8"/175 at November 15, 2011 1:19 PM

25:13
with 1 pood TGU
-TGU took 10 minutes. I have not done a lot of the TGUs so they were slow, and difficult.
-bar dips

Comment #154 - Posted by: Magnus 26/5'8"/160 at November 15, 2011 1:22 PM

27:30

Comment #155 - Posted by: Stuart at November 15, 2011 6:03 PM

Row 500m
Box jump x 25
Pushup x 25
Situp x 25
Pullup (kip) x 25
Back ext x 25
Dips (jumping) x 25
Turkish getup (1 pood) x 10

14:46

Comment #156 - Posted by: Drew m/43/5'10"/165 at November 15, 2011 6:57 PM

M/46/6'2"/218

Subbed 800M run for Row; skipped TGU (could not figure out how to do them; will prep better next time)

25:18

Comment #157 - Posted by: GWL at November 15, 2011 7:29 PM

16:05

Comment #158 - Posted by: gpdjmac1 at November 15, 2011 9:15 PM

M/40/190/5-10

Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms

slight sub to 44lbs KB instead of 54 lbs, which was fine as TGU are tough for me. Maybe more wt next time.
All items upto TGU approx 12.30.
Approx 7 min for 20 TGU, finish 19.30.
Not bad at all.
Most items broken up as 25-15-10, or 15-10-10-10-5.

Comment #159 - Posted by: Matt A at November 16, 2011 4:50 AM

M/28/5'7"/175

Subbed rows for 400M run
As rx'd otherwise
28 min flat

TGUs slowed me down a lot

Comment #160 - Posted by: Andrew H at November 16, 2011 6:43 AM

33:08

Was doing ok til the TGU...failed at 55 did one at 45 on each arm but it was rough did the rest at 35

Comment #161 - Posted by: Cleveland at November 16, 2011 9:25 AM

19:57

Comment #162 - Posted by: amped 37/M/195/6' at November 16, 2011 9:34 AM

26/m/252#

23 min only doing through the Back extentions, and only 130# Lat Pull downs x25

Its hilarious, but also pathetic how much work I need. I'm a relatively strong guy who can typically crank out 20-25 pushups without being winded... and because my body isn't used to doing such high intensity, no rest sorts of work outs, I was struggling to do 5 in a row.

Comment #163 - Posted by: leetnanas at November 16, 2011 1:21 PM

20 lbs db for tgu- 27:00

Comment #164 - Posted by: thinlizzie at November 16, 2011 2:39 PM

f/34/142/5'1"

400 meter run
18" box jump, 50 reps
push ups, 50 reps
sit ups, 50 reps
pull ups w purple band, 50 reps
back extensions, 50 reps
dips on bench, 50 reps
15lb turkish get ups, 20 reps (alternating arms)

22:38

Comment #165 - Posted by: sharlene at November 16, 2011 2:46 PM

1 pood TGU. Rest as Rx'd.
26:14


Mrs. Miyagi
Good mornings with 45# bar instead of back extensions. 25# DB TGU. Rest as Rx'd.
34:00*

Comment #166 - Posted by: Miyagi m/31/170.2# at November 16, 2011 3:25 PM

20:16 (30xring dips 20xparallette dips / subbed supermans for back extensions / scaled to 1 pood tgu)

Comment #167 - Posted by: mlt at November 16, 2011 5:25 PM

20 mins

subbed 50 SDHP for row
did about 2 reps each side with 50lb kettle bell, too heavy, switched to 25lb plate.

Comment #168 - Posted by: mslo25 m/31/5'10"/160 at November 16, 2011 6:06 PM

Pack without turkish getups
11:12
F/33/124/5'1"

Comment #169 - Posted by: Pgily at November 16, 2011 7:14 PM

31:42

Comment #170 - Posted by: ryman at November 16, 2011 8:16 PM

rx'd 16:19

Comment #171 - Posted by: jtoops m/27/205 at November 16, 2011 8:49 PM

35:45 rx almost. did not have ring dips, so did regular dips. DB situps. took 15 minutes to do turkish get ups.

Comment #172 - Posted by: rob hole at November 16, 2011 9:30 PM

17:30 (1 pood KB)

Comment #173 - Posted by: Austin Ireland at November 17, 2011 8:45 AM

Subbed 1 pd. For tgu's

27:04

Comment #174 - Posted by: al deezy at November 17, 2011 2:38 PM

35 reps except 10 reps 20lb tgu
14:22

Comment #175 - Posted by: ecp2 at November 17, 2011 8:06 PM

1st time TGU. started with 1.5 Pood scaled down to 17 Kg and than to 15(after 8 reps).
26:44

Comment #176 - Posted by: Ronen Gottlib at November 18, 2011 1:24 AM

50 / 186

used 10# DBs for TGU - first time, balance was bad

27:59

Comment #177 - Posted by: tom perry at November 18, 2011 10:50 AM

m/29/5'11/185

33:41

did 1st 10 TGU's @ 1 pood
last 10 @ air

Comment #178 - Posted by: michael at November 18, 2011 1:56 PM

26:45 had to sub sdhp for rows otherwise as prescribed.

Comment #179 - Posted by: buzz at November 18, 2011 6:13 PM

Did 1/2 of this 11.18 while pressed for time:

250m row (:53)
25 of everything (BJ, JPU, Push, Sit, BE, Dip)
10 x 25# TGU (5 left, 5 right)

8:22

Comment #180 - Posted by: matt h 50 179# 1mar11 at November 19, 2011 12:04 AM

32 yom, 185 lbs


24:18


scaled tgu to 35 lb db.

Comment #181 - Posted by: Jeff Weltmer at November 19, 2011 5:55 PM

27:33

Comment #182 - Posted by: Pacers at November 20, 2011 5:11 AM

20 lb TGU

30:37

Comment #183 - Posted by: rawhide at November 20, 2011 8:18 PM

21:32

Comment #184 - Posted by: Kevin: M/190/6'/40 at November 21, 2011 3:30 PM

m/38/5'9/181
CFWU-2. HSPU instead of dips 2nd. Superman. Burgener. K to E. DU.
32:41
Not bad until I got to jumping PU. Platform too low to get a good jump. Dips very tough & broken after first 12.

Turkish GU very slow. Too much laying on my back. Took at least 12 min for these.

Comment #185 - Posted by: jrm at November 21, 2011 6:43 PM

39:10 with A LOT of scaling (only my 2nd week of CrossFit)

Comment #186 - Posted by: Becca at November 22, 2011 10:19 AM

Subbed 40lb KB for the Turkish GU.

Time: 22:57

Comment #187 - Posted by: Casey at November 22, 2011 3:01 PM

26:31

Comment #188 - Posted by: MikeyPaul - M/30/5'8"/170 at November 22, 2011 7:03 PM

500m row: (1:40)
50x Box Jump 20"
50x Pushup
50x Situp
50x GHD Back Extension
50x Jumping Pullup
50x Ring Dip
20x TGU (1.5 pood)

16:48
everything unbroken and quick...but then got stuck on the ring dips. could only do 25 unbroken, then did sets of 10 & 5. Started my row too slow. PR'd!

Comment #189 - Posted by: RoBO at November 22, 2011 8:36 PM

Did this yesterday. Pretty good workout. 14:48

Comment #190 - Posted by: DJ Mullins at November 23, 2011 6:54 AM

C-
21:42
ring dips, 35# KB,

Comment #191 - Posted by: Jeff & Charity @ CF Snohomish at November 25, 2011 10:56 PM

23:44 (1 pood TGU)

Comment #192 - Posted by: Dennis M/28/6'0/185 at November 26, 2011 1:16 AM

24:11

Did 10 Turkish getups @ 25lb. First time doing them.

Comment #193 - Posted by: SF at November 26, 2011 1:28 PM

M/36/160/5'10
No TGUs
everything else as Rxd....
19:58

Comment #194 - Posted by: Schro at November 26, 2011 3:32 PM

Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
40 lb. Turkish Get-up, 20 reps, alternating arms

27:03

Spent 8+ minutes on the get-ups. Could have saved a lot of time by not being so slow on those, mainly because my left side (non-dominant) was very unstable. Gotta mix more of those in my routine!

M/26/5'11''/195

Comment #195 - Posted by: Kent at November 28, 2011 10:51 AM

16:44 (no rowing machine, 100 cable rows @ 80 lbs)

Comment #196 - Posted by: Ryan Leake at November 28, 2011 6:44 PM

38:50 (shamefully) Could not get height worked out for jumping pull-ups so did 30 basically strict pull-ups and 20 kipping. Got to the TGU's at 24 minutes (first time doing them in a work out) and failed a bunch, finally getting them done in 14 minutes. Definitely a GOAT.

Comment #197 - Posted by: Edwin 28/M/68"/170 at December 1, 2011 8:19 AM

Paul: 20:14
Jen: 25:24 (1 pood)
Gunnar: 25:26
Harold: 29:02
Matt: 29:30 (1 pood)

Comment #198 - Posted by: jenniferw at December 2, 2011 7:20 AM

22:55 but only got through 10 TGUs before the gym closed.

Dips were so slow for some reason.

Comment #199 - Posted by: soccerman/CrossFitRenaissance/6'/192 at December 4, 2011 5:44 PM

28:00 rxd (bar dips/getup+get down) haven't worked out in 2 weeks so pukie feelings slowed me way down and thus TGUs took up half my time!

Comment #200 - Posted by: Jeff Chalfant- 31/5'10"/165 at December 6, 2011 7:31 PM

as rx'd did ring dips
27:45
first 10 tgu were slow. last 10 started to get form down and into a rythym. made sure reps were legit

Comment #201 - Posted by: cheflin at December 10, 2011 12:30 PM

take that back not rx'd. no back ext. sub'd 65# good mornings

Comment #202 - Posted by: cheflin at December 10, 2011 12:37 PM

31:29
sub 50 SDLHP 30k
gym ball sit ups & back ext.
scaled 35lb Turkish Get-ups (will work on these)
rest as rx'd

Comment #203 - Posted by: zenoperegrinus at December 15, 2011 10:42 AM

31:29
sub 50 SDLHP 30k
gym ball sit ups & back ext.
scaled 35lb db TGU (will work on these)
rest as rx'd

Comment #204 - Posted by: zenoperegrinus at December 15, 2011 10:45 AM

m/33/5'8"/170lb
sub 200ft on Jacobs Ladder for row

21:00 started TGU at 15:00!

Comment #205 - Posted by: Adam Hamm at January 3, 2012 11:19 AM

CFWUx1
30:38
Almost 1/2 the time was for TGUs: 55 db
At the gym

Comment #206 - Posted by: Doug at February 17, 2012 1:58 PM

34:37. Suspected 24 inch box, butterfly ab mat situps, jumping ring dips, 30 lb kb.

Comment #207 - Posted by: J.Wood at September 14, 2012 12:43 AM

20 real pullups
15rds (30 total) tgu @20kg
33:09

Comment #208 - Posted by: sr at November 12, 2012 2:28 PM
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