February 5, 2012

Sunday 120205

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups

Laurie Galassi 7 rounds + 10 reps (95lbs), Jussi Mutikainen 6 rounds + 7 reps.
Post rounds completed to comments.

MaggieSelzer_EdwardProulxFrontSquat_th.jpg

Enlarge image

Edward Proulx.


"From Overweight to CrossFit Coach" with Lou Callejas, CrossFit Journal preview video [wmv] [mov]


"Chris Stowe's CrossFit Story" - video [wmv] [mov] [HD mov]


WOD Demo with Laurie Galassi and Jussi Mutikainen - video [wmv] [mov]


"And while the law of competition may be sometimes hard for the individual, it is best for the race, because it ensures the survival of the fittest in every department."
- Andrew Carnegie

Posted by Pukie at February 5, 2012 5:00 PM
Comments

Looks like James Cagney.

Comment #1 - Posted by: Prolix at February 4, 2012 5:42 PM

seems like knees into the pad is a inconsequential result of the firing of the quads. why not just say fire the quads?

Comment #2 - Posted by: ryan at February 4, 2012 6:17 PM

Another great pic by Maggie Selzer. Edward lookin solid on the squat clean. Way to represent Corpus Christi, and SeaCity CrossFit. Nice.

Comment #3 - Posted by: Tim Hamilton at February 4, 2012 6:56 PM

6rounds + 4 reps

Comment #4 - Posted by: Big Joe at February 4, 2012 7:27 PM

I'm a new crossfitter as well. Love it!!

Comment #5 - Posted by: Big Joe at February 4, 2012 7:28 PM

That's my best friend :-)

Comment #6 - Posted by: Maggie at February 4, 2012 8:40 PM

These whole amrap workouts are killing me. Absolutely amazing.

Comment #7 - Posted by: Derek at February 4, 2012 8:44 PM

Can't wait! Any ideas on subs for GHD situps?

Comment #8 - Posted by: Beth P at February 4, 2012 8:51 PM

Kinda looks like his knees are tracking past his toes in that pic. Might want to be careful...

Comment #9 - Posted by: carson at February 4, 2012 9:08 PM

@carson/#9: who cares if his knees are out past his toes as long as his heels are on the ground? This NEEDS to happen in order to Front Squat/Clean in a solid position. His knees look like they're tracking in slightly, however....want to be careful about that.

Comment #10 - Posted by: Greg P at February 4, 2012 9:18 PM

gonna be tough after those thrusters!!
gotta suck it up for a new PR!!
All out!!

Comment #11 - Posted by: B Dynamite at February 4, 2012 10:02 PM

4 rds, 7 OH squats

110#/fat bar
sub ghd for situps

Comment #12 - Posted by: franklin bukoski at February 4, 2012 10:42 PM

5 rds +7 push press
135lb push press
95lb overhead squat-this is one of the hardest things for me, any ideas on how to practice these?

Comment #13 - Posted by: Brandon at February 4, 2012 10:50 PM

4 rounds, had to sub GHD's... Looking into building my own rig

COP Zormat, Afghanistan

Comment #14 - Posted by: Matt S. at February 5, 2012 2:35 AM

8rds as per...

Comment #15 - Posted by: Matt D. at February 5, 2012 2:52 AM

4 rnds, 95# overhead squats

Comment #16 - Posted by: HOL at February 5, 2012 4:09 AM

2 rounds @ 135#, 3 rounds @ 95#. need to fix my ohs.

Comment #17 - Posted by: jim in korea at February 5, 2012 4:41 AM

Scaled to Pack (95 lbs)
GHD's on tire stack

4 rounds

FOB Salerno

Comment #18 - Posted by: james.patrick [M/49/66"/135] at February 5, 2012 5:04 AM

m/46/185

5rds+2

Comment #19 - Posted by: cosmo at February 5, 2012 5:21 AM

Nothing like 19th century Social Darwinism to get the day off right.

Comment #20 - Posted by: Flintblue at February 5, 2012 6:42 AM

2012-02-05: 7@16:52.  (1:41-2:43) Sub 95.

Comment #21 - Posted by: gs at February 5, 2012 6:47 AM

43/m/176cm/72kg

Scaled to 95 pounds

5 rounds + 7 reps

Comment #22 - Posted by: Memuc at February 5, 2012 6:59 AM

4 rounds, 115 lbs.

Comment #23 - Posted by: J.Wood at February 5, 2012 7:19 AM

M/23/6'4''/230

Thank you Crossfit! Last night I played basketball for the first time since starting this program. I have never had so much energy or felt so agile on the court. And its only been a month!

Comment #24 - Posted by: Dwayne at February 5, 2012 7:37 AM

4 rounds + 4 OHS (scaled to 115 lbs.)

Comment #25 - Posted by: Townsend m/28/5'8"/140 at February 5, 2012 8:27 AM

rx'd
6 rounds plus 5 ohs
ghd's are a slow one on this one. try to pick it up
this one is over beforeyou know it so hurry up.

Comment #26 - Posted by: charbs 26/m/185 at February 5, 2012 8:55 AM

5 rounds even

PP: quick and unbroken
GHD: quick and unbroken
OHS: not so much

Comment #27 - Posted by: Bill M. m/47/5'3"/135 at February 5, 2012 9:11 AM

120205 my first crossfit work out. 5 reps - just the bar.

Comment #28 - Posted by: Chad at February 5, 2012 9:23 AM

DORIAN!

Comment #29 - Posted by: Dallas at February 5, 2012 9:30 AM

Sunday musings (after Church)...

1) Church. I accompanied Grambingo and Grampbingo to Church this morning, the Church of my youth. I know that they are actually different people--they must be, right?--but I swear the same folks are in the same seats at the same Mass as every weekend when I was a kid.

2) Suffering. Today's Gospel was on the sufferings of Job. St. Ambrose is a tiny church filled with hardwood pews that form a perfect 90 degree angle between seat and back.

You know, so you can suffer by proxy.

3) Perspective. It's Super Bowl Sunday, a quasi-religious day of worship for the observant and the not. At 10:00 this morning they were staking out positions at the bar for the pre-game party that begins at 3PM.

I kid you not.

Let's have a wee bit of perspective here, shall we? Tonight's game is the culmination of a year's worth of sweat and toil for two entertainment companies. Yes, men will make physical sacrifices and perform athletic feats that will be nothing short of amazing to those of us in front to the tube, and the "skill position" players will be there, too. But this is a spectacle that has no realness, no lasting effect or importance beyond the pleasant and communal diversion it will provide for so many millions of us (yes, I will be watching). It ain't war; it isn't even a local zoning issue.

Have some fun with it.

4) Balance (courtesy of Web). "Man, there's nothing at this party that's Paleo." How many times do you think you'll hear that today? Are you at risk to say it out loud?

There is a constant balancing in and around everyone's life. Good, bad. Healthy, not so much. Fun, not. Since we're all CrossFitters here I'd offer a thought in a language we all should understand: today's activities centered around our National TV Day could/should be approached in much the same way that we think about each WOD. What am I hoping to accomplish today?

You are in the company of people you presumably like. You've decided that you will devote X hours to the Super Bowl experience. You are in "mixed company" (not everyone is a CrossFitter) by choice. You're gonna whine about the food?

Have some fun with it.

5) Spock. "It's logical, Captain." Famous words from Mr. Spock, familiar to pretty much every North American of almost any age. There is a natural desire to seek a logical, linear solution to every problem or difficulty. The urge to impose a rational thought process on every intellectual pursuit is irresistable. We know what is right; we know what the proper course or outcome should be. It's logical.

Except, of course, when it isn't.

There exist states of mind wherein the thought process is inherently irrational. Emotion overrides objective thought, or the wiring is just faulty enough that logic and rational thought just can't get any traction on the circuit board. It's frustrating and it's frightening.

Around Clan bingo there are any number of these things going on, and I'll venture that our family is not too very different from yours. Eating disorders, depression and anxiety, substance abuse, all manner of stuff that is irrational on its face. Face it, we're a group of folks who are capable of fixing stuff, even if the fixing is hard. Watching this stuff from up close or afar can be maddening.

I'm afraid I have little to add here, Brothers and Sisters, other than a bit of perspective and balance. There can come a point where we lack the tools to help long before we run out of the desire or even the need. The balance comes in as we reach a point where the continued effort upends that which is good in our own lives. Perspective arrives when we accept that it is impossible to impose rational thought on something that is irrational at its core.

Alas, I'm afraid there's nothing fun about that.

Comment #30 - Posted by: bingo at February 5, 2012 9:34 AM

5 rounds + 7 reps as rxd.

Comment #31 - Posted by: Kurt at February 5, 2012 9:35 AM

Does anyone see how to create an affiliate team on the Games site?

Comment #32 - Posted by: Hari at February 5, 2012 9:58 AM

7 rounds even

I definately need to work more on overhead squats...I didn't get my form back until the end of the third round

Comment #33 - Posted by: Caveman/m/5'9"/200/28 at February 5, 2012 10:30 AM

M/34/5'9"/150

Scaled to 95lbs.

5 rounds + 7 push press + 5 OHS

Comment #34 - Posted by: Antun Karlovac at February 5, 2012 10:41 AM

4 rounds

135, 125
125, 125
115, 115
115, 115

(shoulder felt unstable after first round)

Comment #35 - Posted by: Jbone1988 at February 5, 2012 10:48 AM

M/24/5'11"/210

As rx'd

9 rounds + 7 reps

Comment #36 - Posted by: Dancer at February 5, 2012 10:50 AM

Lucky #7

7 push presses
7 dead lifts
7 burpees
7 toe to bar
7 iron cross
7 box jumps
7 Plyo push ups

7 rounds

Comment #37 - Posted by: Steve Bilsky at February 5, 2012 10:51 AM

As rx'd: 2 rounds + 12 reps

Comment #38 - Posted by: I AM THE UPSETTER at February 5, 2012 10:59 AM

Scaled to #85, 6 rounds even. OHS after push presses were really hard.

Comment #39 - Posted by: Tom at February 5, 2012 11:03 AM

M/35/6'0"/185

4 rounds even
40 lb dumbbells (no barbell access)

*Coulnd't dip down very far on squats- maybe the dumbbells?

Comment #40 - Posted by: Timothy2k at February 5, 2012 11:07 AM

6 rounds + 10 OHS - PP & OHS @ 95 lbs

M/25/5"7"/153

Great workout - Did 10 to 1 of Squat snatches @ 115lbs with 3 OHS between each "round" earlier this morning - so the overhead squats where a bit hard seeing as i was pretty slammed.

Comment #41 - Posted by: Esben at February 5, 2012 11:11 AM

27/f/5'6"/159

5 rds +10
scaled to 65 lbs for push press
45lb overhead squat

Comment #42 - Posted by: beth p at February 5, 2012 11:30 AM

@#36 Steve Bilsky

How much time did the 7 rounds take to do?

Comment #43 - Posted by: J. Jacobs at February 5, 2012 11:36 AM

8 rounds as RX'd!

Comment #44 - Posted by: MW at February 5, 2012 11:45 AM

Would like to give crossfit some accolades, tried an experiment today. For the last 7 months I have done no workouts other than WOD's. Then today tested fitness level with a marathon. Although I added an hour to my PR and hit the wall about 5 miles earlier than I normally would, I still feel the same as after any other, and didn't have to waste hours upon hours in training runs. Thanks

Comment #45 - Posted by: Derek at February 5, 2012 11:59 AM

My first crossfit workout! M/26/5'10"/156
Just the bar for today's workout, and just the bar was plenty for me!

5 rounds even

Comment #46 - Posted by: Chad at February 5, 2012 12:07 PM

4 rounds plus 7 push press RX. Couldnt keep balanced on ohs.

Comment #47 - Posted by: Matt 25/m/180 at February 5, 2012 12:11 PM

6 rounds + 2 push press. Scaled to 115 lbs and shallow OHS.

Comment #48 - Posted by: Alan H. in Kabul at February 5, 2012 12:21 PM

very humbling...5 rounds even (115 lbs)

Comment #49 - Posted by: Jake at February 5, 2012 12:22 PM

27/m/ 5'9/180
5 rds even. @135#
Substituted Back and front squats for OHS and 25 pikes for the GHD.i love the GHD, just don't have one in my garage yet. What would you guys suggest for GHD subs in the future?

Comment #50 - Posted by: Wade at February 5, 2012 12:29 PM

5 rds +17
OHS @65-too easy, never done OHS before. try 95 next time
everything else as Rx'd
good wod

Comment #51 - Posted by: levathan93 6'3"/180/19 at February 5, 2012 12:51 PM

5 rounds, 7pp and 2 ohs RX'd

good cycle; some Games Open styled WOD's; hmmm.

Comment #52 - Posted by: TRN III at February 5, 2012 1:03 PM

4+2 should have done 115#

Comment #53 - Posted by: mlt at February 5, 2012 1:09 PM

I gotta say overhead squats are an exercise I am not drinking the kool-aid on. Is the risk of tearing a shoulder/dropping weight on your head worth the added benefit that you get from this exercise. I understand that all overhead lifts carry some inherent risk but this one seems especially risky and unnecessary.

Comment #54 - Posted by: matt at February 5, 2012 1:23 PM

40/F/5'9/150
7 rounds + 21 reps (95#) Fun

Comment #55 - Posted by: Kim at February 5, 2012 1:32 PM

M/34/6'3"/200

Rx'd: 5+7/4

Comment #56 - Posted by: Ben S at February 5, 2012 1:44 PM

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 5 HSPU per round
Push press 45lbs x 5-5 65lbs x 5 95lbs x 5 115lbs x 3 135lbs x 1
Overhead squat 45lbs x 5-5 65lbs x 5 95lbs x 3 115lbs x 3 135lbs x 2

As rx'd: 3 rounds + 2 push press
Foam roll after

Comment #57 - Posted by: Sesoku at February 5, 2012 1:51 PM

Scaled to 95lbs, trade BS for OHS

3 reps shy of 6 rds

Thanks bingo. For me, Crossfit is a balance between intensity and injury. Can't wait to whine about "no paleo" at the Super Bowl Party, and razz anyone who makes the IRRATIONAL choice to drink "light" beer. Just don't "grab some buds."

Comment #58 - Posted by: mas 55/M/150 at February 5, 2012 1:57 PM

F/42/176/5'11"

4rounds, 7 push press, 2 OHS

Scaled to 75#

My shoulders and overhead work in general have lots of room for improvement. This is the first workout I've done where I have done the GHD as prescribed.

A while ago my husband built at half cylinder that sat on top of our box jump. We sit on it and hook our feet under the work bench and do our GHDs there. I've used it now and then but I was generally kind of scared of it..... Scary stories of rhabdo held me back. Then a few weeks ago I made a commitment to get better at them and stuck in 3 sets of 10 coupled with another of my goats (pull ups) at the end of my wods and they now feel manageable.

I love seeing improvement.

Kim!!! That's a fantastic performance.

So... 6

Comment #59 - Posted by: JuliePlatt at February 5, 2012 2:07 PM

7 rounds even

front squat in place of OHS, shoulder injury nagging. Also did 20 straight leg situps because apparently ghd's are like unicorns around here.

Comment #60 - Posted by: husar at February 5, 2012 2:25 PM

7 rounds even, with 75 lb PP, 35 lb OHS (form got better for the most part as I went on, must start w/ a lower weight to warm up I think) and rowers instead of GHD to heed the rhabdo warning

Comment #61 - Posted by: RussA at February 5, 2012 2:32 PM

M/24/5'9"/161

Subbed 95# Push Press
Subbed 95# Front Squat (my OHS is atrocious!)

5 rds + 4 reps

Comment #62 - Posted by: lwoody at February 5, 2012 2:33 PM

Overhead Squat
5x5 - 115, 125, 135, 145, 150
5x3 - 160, 165, 170, 175, 180
3x1 - 190, 195, 200

Comment #63 - Posted by: B. Rhaly at February 5, 2012 2:36 PM

4 rounds + 4 GHD

Scaled to 115lb.

Comment #64 - Posted by: Sheldon N (M/34/6'/183) at February 5, 2012 2:40 PM

Going on 2 weeks into CF WODs. Scaled down Push Press to 115#, OHS to 75#, regular situps 25 reps. completed 5 rounds.

Comment #65 - Posted by: JerryR M/46/5'9"/160 at February 5, 2012 2:58 PM

I'll move on to a different fitness site where the site CEO's bro isn't a rabidly conservative climate change denier. I'm also excited to no longer see the "hero" WODs, combat, guns, conservative diatribes, assertions of liberal conspiracy, attacks on the media, attacks on the left, disregard for the environment, and the general values expressed throughout this site.

Comment #66 - Posted by: Yep at February 5, 2012 3:31 PM

M/23/6'4''/230

5 Rounds + 9 reps

"Pack"

Comment #67 - Posted by: Dwayne at February 5, 2012 3:52 PM

4 rounds at 115 lbs.

Comment #68 - Posted by: SB at February 5, 2012 4:23 PM

25 / M / 5'9" / 137lbs

20 hspu
25 strict pull-ups
30 kettlebell swings, 40lbs
35 sit-ups
40 burpees

28:18

Comment #69 - Posted by: BC at February 5, 2012 4:39 PM

Scaled to 95lbs for pp and ohs
5 rds + 11 reps (7+4)
Great workout!

Comment #70 - Posted by: sebastian m/43/180/6'2" at February 5, 2012 4:41 PM

M/34/5'7"/185

Rx'd 4rds, 7x pp, 5x ohs

should have lightened it, but I have never done ohs with this weight in a metcon and was curious.

Comment #71 - Posted by: Jason M at February 5, 2012 4:48 PM

@ # 51 perhaps the weight was more then you could handle for OHS in a WOD safetly. As its a very strong movement If your able to stay tight and focus. This exercise demands respect.

4 rounds @85lbs - found the Push Press the hardest.

Comment #72 - Posted by: Atlanta at February 5, 2012 5:21 PM

7 rounds@ 85# still sucking with back squats

Comment #73 - Posted by: Wattsamania at February 5, 2012 5:29 PM

First Crossfit workout, did 7 reps with the bar (didn't want to hurt myself on the first day), then did an 800 m sprint. That definitely didn't feel good on the legs, great workout!

Comment #74 - Posted by: Mia at February 5, 2012 5:38 PM

36/M/6'00/185

5 rds @ 75#

Comment #75 - Posted by: Dan D. at February 5, 2012 5:57 PM

As rx'd 6 rounds + 2 ghds BOOM!

Comment #76 - Posted by: "DWASH" at February 5, 2012 6:10 PM

51m/5'7"/150#

20 min/ 4rnds/ 95# barbell

5 push press
8 pull ups
10 OHSQ
12 GHDSU
5 thrusters
8 pull ups
10 burpees
12 knees2elbows

Comment #77 - Posted by: ed eybel at February 5, 2012 6:30 PM

scaled
push press and overhead to 85lb
12 GHD
4 rounds + 10 PP + 4 Overhead squat.

Comment #78 - Posted by: Dexter at February 5, 2012 7:14 PM

95# and strict abmat situps
5 rds + 10 situps

Comment #79 - Posted by: Edwards M/15/5'11/172 at February 5, 2012 7:24 PM

6 rounds, scaled:
95lb push press (2 rounds), 65lb push press (4 rounds)
65 lb OHS (2 rounds), 55lbs OHS (4 rounds)
15 incline sit ups (6 rounds)

Comment #80 - Posted by: Lauren at February 5, 2012 7:31 PM

7 rounds + 7 reps

Comment #81 - Posted by: Jon Lyon (M/30/6'6"/235) at February 5, 2012 7:48 PM

Going to do this tomorrow...although my hands have still not healed from 'Desforges'

Semper Fi

Comment #82 - Posted by: Mike at February 5, 2012 8:06 PM

5 rounds with 115 OHS and 12 GHDs(misread that)
Switching the weight from 135 to 115 cost me some time, but over all it was a lethargic performance. All the rounds were unbroken though, which was good. OHS went better then expected.

Comment #83 - Posted by: Magnus 26/5'8"/160-165 at February 5, 2012 8:22 PM

@66 I was so busy having fun with with the workouts I didnt notice what you were talking about. Or care...

20/m/5'11/160

5 rounds + 4pp scaled to 95#
yesterday just kicked my ass....

Comment #84 - Posted by: jared at February 5, 2012 9:19 PM

Sub'd 95 lb push press, 60 lb overhead squat (can't seem 2 master these things) ... Situps as rx'd ... 6 rounds plus 2 push press reps ... Also had 2 deal with frat boys stripping my push press bar down to 65 lb while I was doing overhead squats ...so they could do curls at the power rack ... Gotta love crossfit at "fitness centers ...

Comment #85 - Posted by: KHarts87 at February 5, 2012 9:40 PM

4, but didn't push it

scaled down to 115 lbs.

Comment #86 - Posted by: Storm at February 5, 2012 10:06 PM

5 rounds + 3 push press

Subbed front squats for overheads and regular sit-ups for GHDs
Scaled to 40kg for push press and front squats

Comment #87 - Posted by: Brett (M/23/188cm/77kg) at February 6, 2012 12:15 AM

45 kg push press x 7
37 kg OHS x 10
5 GHD sit ups
5 burpees
5 sit ups

5 rounds

Comment #88 - Posted by: DPL at February 6, 2012 2:37 AM

Warm up
Pull up 3x5
Dip 3x5
Squat 3x5
Push up 3x5
Back ext 3x15
Rounds - 6 + 7 push press
Notes: First time with WoD. 75lbs push press and OHS.

Comment #89 - Posted by: AB at February 6, 2012 3:22 AM

RX'd

7 rounds + 7PP / 9 OHS
I am still learning the OHS so just used 5kg bar

A week down and still going strong

Comment #90 - Posted by: Mikey B at February 6, 2012 4:06 AM

I got 7 Rounds Male Rx's weight but didn't have a GHD so substituted with ab mat sit ups , this was fun :-)

Comment #91 - Posted by: Raul at February 6, 2012 4:07 AM

Subbed 115# for Push Press and OHS

6 rounds plus 1 push press.

Comment #92 - Posted by: Daniel Murdock m/39/74"/205# CF start-date 2/10/11 at February 6, 2012 5:10 AM

4 rounds @115 lbs; +7 press

Comment #93 - Posted by: Don at February 6, 2012 5:16 AM

M 38'5'10"/185

95lbs

6 rds +7+15

Comment #94 - Posted by: Rholl at February 6, 2012 6:44 AM

Harold: 5
Chris: 4 + 1 (115#)
Gunnar: 2 + 16 (115#)
Brycen: 5 + 24 (15#s & situps)

Comment #95 - Posted by: jenniferw at February 6, 2012 7:08 AM

The quote of the day shades a bit into the murky waters of Social Darwinism, no?

Comment #96 - Posted by: Ted at February 6, 2012 7:13 AM

Sub'd in 95#. Tried to start with 115#, but that wasn't going to end well. Definitely need some work...

3 rounds + 7 reps

Comment #97 - Posted by: DanEOD at February 6, 2012 7:54 AM

4 rounds

Comment #98 - Posted by: Brett C. m/30/6'0"/170lbs. at February 6, 2012 8:06 AM

15 min amrap:
85# push press, 7 reps
65# OHS, 10 reps
15 modified GHD situps (on edge of a bench with feet anchored)

5 rounds + 17 reps

Comment #99 - Posted by: JFA at February 6, 2012 8:16 AM

4 rnds + 7 push press as Rx'd

Comment #100 - Posted by: SanJo Monster M/33/5'9"/189 at February 6, 2012 8:17 AM

44/M/165
2 rounds at 135-OHS balance shaky
2 rounds at 115
7 reps push press, 3 reps OHS
pooped out

Comment #101 - Posted by: mhollis at February 6, 2012 9:23 AM

I was a little frustrated this morning with this WOD. I desire to Rx it but I don't have the strength yet to do these type exercises. I ended up scaling down to 105 lbs. I tried the 135, but i would not have been able to finish at that weight, then I tried 115 and it was still a little much because my form kept breaking, so I scaled down again to 105 lbs. No GHD available, so I did sit ups instead.

Overall, I did 3 rounds 7PP and 4 OSS. Didn't get to make the Situps, but even though the clock ran out I went on and finished the remainder of the round.

The OSS was tricky to balance (I need more work there) and they frustrated the heck out of me because I know I can do it.

My question is, should I be doing more other than the daily WOD? If so, what would you recommend doing that would produce the best results?

Comment #102 - Posted by: RaSheed at February 6, 2012 9:42 AM

Kevin
M/52/5'11"/172

Scaled to 95#. Replaced ohs with power cleans.

5 rounds + pp + 3 pc

Carole
F/53/5'6"/138

65# pp
45# ohs
ghd

Did 6 rounds untimed. Slow to concentrate on ohs form.

Comment #103 - Posted by: Kevin C.(M/52/5'11"/172) at February 6, 2012 10:02 AM

10 rounds (95lbs)
hurt shoulder cant currently do 135 overhead squats

Comment #104 - Posted by: Jacob Frederick at February 6, 2012 10:03 AM

4 rounds + 16 reps, as Rx'd

Comment #105 - Posted by: Jetté 42/M/5'11"/170 at February 6, 2012 10:06 AM

5 rds 10 OH squats. Rx'd.

Comment #106 - Posted by: Jeff A. at February 6, 2012 10:22 AM

3 plus 7 rx'd.

Comment #107 - Posted by: cm at February 6, 2012 11:26 AM

4 rds even, Rx'd: drank too much beer last night...

Comment #108 - Posted by: JK m/28/215/5'10 at February 6, 2012 11:40 AM

4+7

Comment #109 - Posted by: Dcestnik at February 6, 2012 11:42 AM

50 / 186

PP at 100#s
OHS were 20 reps of wood dowel

6 complete plus PP, OHS, and 4 GHDs in the 7th

Comment #110 - Posted by: tom perry at February 6, 2012 11:57 AM

5 rds +7 PP
scaled to 85 lb
OHS got tough in a hurry

Did 120 pullups and 120 dips two days ago, 11:07; PR by 7:23! Crossfit works.

Comment #111 - Posted by: georgecole3 at February 6, 2012 12:11 PM

M/34/5'9"/194lbs
scaled to 115lbs
5 rnds + 7PP

Comment #112 - Posted by: Garfish at February 6, 2012 12:17 PM

5 rounds + 2 OHS @ 115# felt good, did the OHS unbroken except the 4th round but the weight wa perfect.

Comment #113 - Posted by: Eli Saggy at February 6, 2012 12:59 PM

Scaled; 95# PP and OHS, regular abmat situps
5 rounds + 7 PP

Comment #114 - Posted by: GU997/42/5'10"/200 at February 6, 2012 1:44 PM

24/m/5'9"/180
as rx'd
6 rounds + 2

Comment #115 - Posted by: Tony G at February 6, 2012 4:05 PM

Modified for me, Pending total knee replacement
Tricompartmental degeneration of left knee with deformities
Pull-ups, push-ups and sit-ups 2 rounds of 15 reps
Complete as many rounds as possible in 15 minutes of:
(Seated on the floor) 50# Med Ball overhead press, 7 reps
Power Wheel Roll Outs, 10 reps
15 Unanchored Ab Mat Sit-ups
4 rounds + 7 reps of (Seated on the floor) 50# Med Ball overhead press
m/54/6’/205

Comment #116 - Posted by: Pete In SunCity at February 6, 2012 4:08 PM

1 round

Comment #117 - Posted by: myles456 at February 6, 2012 4:17 PM

Groan....3 2/3 rounds. 135lb PP/95lb OHS/Medball GHDs. High #s, high weight in OHS were chinks in the armor.

Comment #118 - Posted by: Xman at February 6, 2012 4:39 PM

4 rounds + 7pushpress + 1 OHS @ 105lbs

OHS was the limiting factor

Comment #119 - Posted by: Saam at February 6, 2012 4:45 PM

Used 115lbs/ used bench for ghd situps.

7 rounds plus 7 Push press

Comment #120 - Posted by: Kevin McClellan 50/195 at February 6, 2012 5:15 PM

4.
65lbs on ohs and pp
m/55/155

Comment #121 - Posted by: Roger at February 6, 2012 5:33 PM

crowded gym, so had to scale funny (sharing bars)

35x2 dumbbell push press
85# ohs
full decline situps

5 rounds + 7 pp

Comment #122 - Posted by: Callum at February 6, 2012 5:45 PM

3 rds 95pp 95ohs
3 rds 95pp 45ohs

15:55

Comment #123 - Posted by: Paul Daniel m/28/6'2/195 at February 6, 2012 5:58 PM

3 rds 95pp 95ohs
3 rds 95pp 45ohs

15:55

Comment #124 - Posted by: Paul Daniel m/28/6'2/195 at February 6, 2012 5:58 PM

Reduced weight to 95 completed 5 rounds

Comment #125 - Posted by: Big Jodie at February 6, 2012 6:24 PM

4 rounds plus 7 push press & 10 ohs. Completed the rest of 15 full decline sit ups after the buzzard! Awesome work out. Shoulder still has a lot of pain for some reason. Goes away (or doesn't hurt as much) once I do a few rounds.

Comment #126 - Posted by: Omar at February 6, 2012 6:52 PM

Did this Monday, 6 Feb; pack+ scaling and a sub:

Complete as many rounds as possible in 15 minutes of:

135 pound Push press, 7 reps (sub: 50# KBS, 10 reps)
135 pound Overhead squat, 10 reps (scale: 55# OHS, 7 reps)
15 GHD Sit-ups (scale: 10 GHD situps using pulldown seat)

8 rounds + 10 KBS

w/u - 30 sec Samson, 10x (push, scap push, ghd sit, dip, 50# kbs, 55# ohs)

Avoided PP and went low on OHS weight to keep shoulders feeling good and to practice form.

Comment #127 - Posted by: matt h 50 5'11" 179# 1mar11 at February 6, 2012 7:01 PM

4 rounds plus 3
Sub'd with 45x2 lb dumbbells.
Squat w dumbbells on shoulder.
Regular sit-ups.

Comment #128 - Posted by: JT at February 6, 2012 7:35 PM

Scaled to pack

Complete as many rounds as possible in 15 minutes of:
95 pound Push press, 7 reps
95 pound Overhead squat, 10 reps
15 Sit-ups (backwards in a back extension machine)

7 rounds + 7 presses + 9 OHS

Comment #129 - Posted by: coyo at February 6, 2012 7:56 PM

3+7 RX

Comment #130 - Posted by: White Knight M/33/5'10"/180 at February 6, 2012 8:27 PM

M/24/175 lbs

4 rounds + 7 reps escaled to 100lbs

F/29/127 lbs

5x.. Scaled to 33 lbs PP and 22 lbs OHS

Nice morning training

Thanks crossfit!

Comment #131 - Posted by: HugoLopez at February 7, 2012 12:34 AM

75lbs, wanted to do 95 but my right wrist is bum.

6 rds + 17 reps

Comment #132 - Posted by: brett_from_wylie at February 7, 2012 6:13 AM

Jen: 6 rounds+ 12
Nick: 5 rounds + 23
Paul: 5 rounds + 7
Harold: 5 rounds
Chris: 4 rounds + 1 (115)
Gunnar: 2 rounds + 16 (115)
Brycen: 5 rounds + 24 (15# bar & situps)

Comment #133 - Posted by: jenniferw at February 7, 2012 6:54 AM

3 mile run
21:45
then
3 Rounds
7 115# Push Press
7 115# Front Squats
20 Incline Sits
Good Workout

Comment #134 - Posted by: dyagg at February 7, 2012 8:44 AM

5 rds
135 lb pp x 7
45 lb OHS x 10
15 decline situps

Comment #135 - Posted by: Johnh 43/205 at February 7, 2012 9:51 AM

Jeff @ 2.0
No rack. rested on shoulders between PP and OHS. All reps unbroken.
5 rounds +8 OHS

C-
7 rounds + 4 OHS

Comment #136 - Posted by: Jeff & Charity @ CF Snohomish at February 7, 2012 11:25 AM

M/52/6'3"/165

Scaled to 75#
7 rounds + 7 PP + 5 OHS.
Should have gone heavier on the PP.
Semper Fi.

Comment #137 - Posted by: MajorDad at February 7, 2012 11:39 AM

first round I did 135# for PP and OHS, dropped it to 115# after that for the rest of 'em. Also, sub'd decline bench situps for GHD as I did not have access to the GHD:

5 rounds plus 7 push press

Comment #138 - Posted by: GleichSTL m/34/177/5'10" at February 7, 2012 12:21 PM

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
5 pound Overhead squat, 10 reps
15 GHD Sit-ups on RC

4 rds + PP + 4 OH Sq

Comment #139 - Posted by: Bells at February 7, 2012 1:53 PM

4 rounds + 7pushpress + 3 OHS @ 95lbs

OHS killed me.

Comment #140 - Posted by: tgremillion M/30/6'1/185 at February 7, 2012 2:49 PM

CFWU x 3, mod'd at Hotel

#95 lbs

5 rds even, real GHDS machine

Comment #141 - Posted by: F15E_WSO/M/49/72"/180 at February 7, 2012 4:04 PM

M/35/5'4"/145lbs
Used 95 for push press and OHS. Subbed GHD With physioball mad feet anchored
7rounds plus 9situps

Comment #142 - Posted by: Matt Burritt at February 7, 2012 4:28 PM

6 rounds + 3 push press, rx'd

Comment #143 - Posted by: Mel/38m/5'10"/175 at February 7, 2012 7:25 PM

28/m/5'11"/190
As rx'd
3 rds + 4PP

Might have been 4rds. Lost count I think.

Comment #144 - Posted by: justaman - liberty, sc at February 7, 2012 8:41 PM

4 Rounds, the OHS were pretty hard.

Comment #145 - Posted by: Edwin 29/M/68"/170 at February 8, 2012 10:43 AM

3 @ 115#

Comment #146 - Posted by: therozfather. 31/M/194 at February 8, 2012 12:45 PM

5 rds +7 P Press rx'd

Comment #147 - Posted by: B-Mo at February 8, 2012 12:45 PM

39/m/6/195
Scaled to 115
Abmat situps
3 rounds plus 7 push press

30/f/501/145
Scaled to 85
Abmat situps
4 rounds +7 push press +4 OHS

Comment #148 - Posted by: Jeremy A. Olive at February 8, 2012 12:47 PM

As many rounds as possible in 15 minutes of:
95 pound Push press, 7 reps
95 pound Overhead squat, 10 reps
15 Sit-ups

4 rounds + 3

Comment #149 - Posted by: fitz997 at February 8, 2012 6:42 PM

4 + 11 ghd

115 lbs

Comment #150 - Posted by: Raph at February 8, 2012 8:07 PM

M/40/190/5-10

We were "little mighty-mites" Today.

WOD accomplished was
10 Push Press at 135/95... should have been 7 reps not 10..
15 OHS at 135/95...should have been 10, not 15
25 situps, sub for 15 GHD SU.

Final results:
At 95 lbs
LTC at 4 rnd plus 10 push press and 5 OHS = 50 push press and 65 OHS approx
almost 7 rnds (49 and 70), respectfully
LT A at 4 rnd plus 2 Push Press = 42 pp and 60 OHS is approx 6 rnds (42 and
60), respectfully.

At 135 lbs
CDR at 4 rnd plus 3 push press = 43 pp and 60, 6 rnds (42 and 60),
respectfully.

So there was a reason we were miserable. It was a pretty good effort after
all.
Stats:
Avg HR at 71%. Pk 79%, cal = 292. Delta HR recovery 172-136=36.
Lap 1 = 2.51 at 66%
2= 3.27 at 72%
3= 4.30 at 71%
4= 4.11 at 75%

Comment #151 - Posted by: Matt A at February 9, 2012 4:21 AM

f/35/145

45lb bar

7 rounds + 9 OHS

Comment #152 - Posted by: sharlene at February 9, 2012 5:30 AM

87#
4 rounds + 7 press + 5 OHS

Comment #153 - Posted by: Brian R M / 49 / 6'2" / 190 at February 9, 2012 8:16 AM

As rx'd

5 rounds even. man OHS sucks. clearly the weak link that that wod for me.

Comment #154 - Posted by: Ryan at February 9, 2012 11:15 AM

5 rounds + 17 reps (95lbs)

Comment #155 - Posted by: gb 44/m/71"/185# at February 9, 2012 4:30 PM

MJR: 5 rounds +2 (95#)
TLR: 4 rounds + 7/10/2 (75#)

Comment #156 - Posted by: Mark & Theresa at February 10, 2012 7:24 AM

5 rds

Comment #157 - Posted by: ecp2 at February 10, 2012 6:53 PM

4 rds at 115. Did not feel good about the results

Comment #158 - Posted by: Rob Hole M/45/5'10"/180 at February 10, 2012 8:03 PM

Scaled 95 push press
Scaled 45 lb ohs

4 rds + 7 push presses
+ 10 ohs
+ 11 ghd's

Comment #159 - Posted by: al deezy at February 11, 2012 10:27 AM

9th wk of CF
6ft male 235
rx'd
finished last ghd as buzzer went off
4 rounds exact that was tough the overhead squat and push press killed my shoulders.

Comment #160 - Posted by: billy at February 11, 2012 1:57 PM

M/42/5'8"/170

Scaled to complete as many rounds as possible in 15 minutes of:
95 pound Push press, 7 reps
95 pound front squat, 10 reps
15 GHD Sit-ups

Got 8 rounds plus 7 PP

Comment #161 - Posted by: Jon Craig at February 11, 2012 6:24 PM

Struggled with OHS but actually got better as went on, as rx'd:

3 rounds + PP + 5 OHS

Comment #162 - Posted by: dsm19 M / 33 / 6'0 / 210 at February 12, 2012 10:32 AM

sub front squats

6 rounds

Comment #163 - Posted by: MikeyPaul - M/30/5'8"/170 at February 12, 2012 6:08 PM

As Rx'd: 3 Rounds + 16 reps

Comment #164 - Posted by: Dennis M/28/6'0/195 at February 13, 2012 2:06 AM

3 rounds + 7 reps

45lb OHS
65lb Push Press

Comment #165 - Posted by: Bre F/26/5'9" at February 13, 2012 2:14 AM

8 rnds @ home. No rack used

Comment #166 - Posted by: JDisch at February 13, 2012 7:03 PM

F/28/155/5'8"

7 Rounds, 95# Push Press, 45# OHS

Comment #167 - Posted by: Dayna at February 14, 2012 5:14 AM

4 rounds + 4 push presses

Comment #168 - Posted by: nsb at February 14, 2012 6:34 AM

3 sets plus 3 cleans

did 135 cleans and 75 overhead squats

Comment #169 - Posted by: Cleveland at February 14, 2012 9:00 AM

4 Rounds
85# Push Press and OHS

I started at 95 push press, and during round 2 my form was so sloppy with an arched back. I crunched my neck somehow and my wrists gave out. Dropping down to 85 solved the problem. OHS went well. Tried to snatch it up, and that wasn't happening!

Comment #170 - Posted by: Jessica G F/25/5'4"/117 at February 14, 2012 1:34 PM

subbed 115 lbs. and KTEs

2 1/3 rounds

Comment #171 - Posted by: Manchild at February 14, 2012 5:28 PM

m/38/5'9/180
CFWU-2. Fr home. Superman. Run 400m on TM.
3 rounds + 7 PP & 6 OHS.
That was bad! Couldn't snatch weight from floor for OHS. Definitely not getting hips open. Didn't think about doing power snatches. Worked on snatches & OHS later in the day. Keep arm, esp tricep active in addition to shoulders to help w/stability. Depth good overall on squat.

Comment #172 - Posted by: jrm at February 14, 2012 6:56 PM

7 push press 115
7 OHS 115
15 GHD s/u

4 rounds 11 s/u

Comment #173 - Posted by: Crossfit Chris at February 15, 2012 3:11 PM

115# PP and 65# OHS. Rest as Rx'd.
4 rounds + 7 PP + 6 OHS


Mrs. Miyagi
75# PP, 75# OHS, butterfly sit-ups. Rest as Rx'd.
6 rounds + 4 PP

Comment #174 - Posted by: Miyagi m/31/175.0# at February 15, 2012 4:17 PM

5 rd's....6 rd's total....115 lbs used for the overheads

Comment #175 - Posted by: Pacers at February 15, 2012 5:30 PM

5 rds rx'd in 14:46

60 kg

Comment #176 - Posted by: Marky Mark at February 16, 2012 5:51 AM

5 rds 17 reps

sub 95# both pp and ohs
sub situps

Comment #177 - Posted by: andy at February 16, 2012 6:28 PM

4 rds + 7 PP + 10 OHS
Rx'd

Comment #178 - Posted by: bill/m/53/220/6' at February 22, 2012 1:28 PM

5 rounds rx

Comment #179 - Posted by: tum1 at February 23, 2012 1:20 PM

4 rounds 8 OHS as rx'd

Comment #180 - Posted by: josiah at February 24, 2012 7:31 AM

4 rounds 8 OHS as rx'd

Comment #181 - Posted by: josiah at February 24, 2012 8:10 AM

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
45 pound Overhead squat, 10 reps
15 GHD Sit-ups

4 Rounds + 7 PP, 10 OHS, 7 GHD's

Comment #182 - Posted by: Jeff Gebbie at February 24, 2012 6:06 PM

5 rounds + 1 PP. 115#

Comment #183 - Posted by: JonNYC xfit since 6/08 5.10 175 42 at February 25, 2012 3:39 PM

Scaled to 75# and situps

5rnds

Comment #184 - Posted by: illis m/31/180 at February 25, 2012 8:05 PM

PP @ 95#
OHS @ 75#
5rds + 4 OHS

Comment #185 - Posted by: fathertyme 33/m/6'/170 at February 29, 2012 8:50 AM

4 rounds @ 115#

Comment #186 - Posted by: SF at March 7, 2012 4:07 PM

5 rounds with 50k ie 70% of max PP & OHS

Comment #187 - Posted by: zenoperegrinus at March 17, 2012 2:22 PM

CFWUx2 95x3PP,5OHS
4 (but 6 GHDs were after the buzzer)

Comment #188 - Posted by: Doug at July 20, 2012 5:56 PM

3 rds RX
improvised GHD on incline bench
felt like a lot of weight

Comment #189 - Posted by: sr at February 5, 2013 10:39 AM

I weight 132 lbs..can't I lower the weights? :\

Comment #190 - Posted by: kunal at October 25, 2013 6:04 AM

4 ROUNDS 88 POUNDS

Comment #191 - Posted by: Mür at October 25, 2013 2:00 PM

2013-10-26: 6@14:55.(1:55-2:57)95#
2012-02-05: 7@16:52.(1:41-2:43)95#

Comment #192 - Posted by: gs at October 26, 2013 10:41 AM
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