February 7, 2012

Tuesday 120207

Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps

Marc Simmons 15:58, Rachel Edwards 16:50 (135lbs). Post time to comments.

AimeeLyons_RingHSPU_th.jpg

Enlarge image

CrossFit King of Prussia.


"Pull-Up Virtuosity: Part 2" with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]

"Lessons Learned", free CrossFit Journal article by Pat Sherwood.


"What Are The CrossFit Games" - video [wmv] [mov] [HD mov]


WOD Demo with CrossFit Vengeance - video [wmv] [mov]

WOD Demo at the Air Force Academy - video [wmv] [mov]


"Merely having an open mind is nothing. The object of opening the mind, as of opening the mouth, is to shut it again on something solid."
- G.K. Chesterton

Posted by Pukie at February 7, 2012 5:00 PM
Comments

If I'm performing WODs at my school's Globo Gym and don't have a way to go from dead lifting to running, what could I sub in place of the 400m? Perhaps a certain number of mountain climbers?

Comment #1 - Posted by: NigelGrizz at February 6, 2012 5:21 PM

@ NigelGrizz

double unders, high knees, rowing, shuttle sprints, basically anything cardioesque. use your 400m run time as a duration time for whatever you choose ie. 1 to 2 minutes

Comment #2 - Posted by: Jason M at February 6, 2012 5:27 PM

I would do like 40 double unders or maybe row 250 meters

Comment #3 - Posted by: adam at February 6, 2012 5:29 PM

What's with all the dropping of the bar at the top? Only 185 lbs too....

Comment #4 - Posted by: Tdot at February 6, 2012 5:51 PM

Tdot ... They're kids, give them a break. Not 2 mention both males are little guys. They did great, no need 2 question they're WOD ..

Comment #5 - Posted by: KHarts87 at February 6, 2012 5:58 PM

Awesome picture! I work out with these four guys at KoP and they are some of the nicest, hardest working, most intelligent, most helpful, most insightful, and most humble people I've ever met. Thanks guys for the inspiration!

Comment #6 - Posted by: shoeless joe at February 6, 2012 6:17 PM

Wish i had known about the cf community when i was there c/o 09

Comment #7 - Posted by: John at February 6, 2012 6:21 PM

Let me explain why I was dropping the weight...I maxed on DL the day before. Not trying to make excuses but my back was already pretty fried.

Comment #8 - Posted by: Lance at February 6, 2012 7:13 PM

Great job by the athletes in the videos. Lance, that looked like at least a BW deadlift for you. 105 reps? That ain't easy. I think there should be a "do-the-WOD-yourself-before-you-comment-on-other-people's-performance" rule.

Comment #9 - Posted by: Gabe at February 6, 2012 7:32 PM

#3 - good suggestion, but go for a 500m row instead of 250m. That's the sub usually recommended for a 400m run and actually about the same time for me.

Comment #10 - Posted by: marco at February 6, 2012 7:34 PM

Anyone doing the Tough Mudder in ATL Saturday? Hope its fun and challenging.

Comment #11 - Posted by: jclinam at February 6, 2012 7:37 PM

28/M/5-4/175
3 rounds + 400m run
Time=16:44

Comment #12 - Posted by: Andrew at February 6, 2012 7:39 PM

12:56

Comment #13 - Posted by: Reid at February 6, 2012 8:16 PM

Lance, the video said you're a senior at Aluminum U? What base are you heading to after you graduate?

Comment #14 - Posted by: In Oz at February 6, 2012 8:25 PM

Loved the Air Force video. No excuses necessary Lance, you and Chris did a fantastic job on the wod, and Meredith, WOW, that was extremely impressive on the 155 lb deadlifts! Way to go all three of you, and even though you're just starting out, I thank you for your service.

Part one left us hanging, but part two of the Laurie Galassi video really kipped it up. Brilliant instruction by a true pullup virtuoso. Watching Laurie do butterfly kips is a like watching a beautiful ballet.

Comment #15 - Posted by: mas 55/M/150 at February 6, 2012 9:24 PM

Fail
attempted 155#dl
1rd no prob
2rd lower back seized up
kept workout going, subbed dl w/10 24in box jumps and lots of stretching in between 400s

Comment #16 - Posted by: franklin bukoski at February 6, 2012 9:28 PM

not sure yet, I'm headed to alo phase ii in march so hopefully I'll know soon

Comment #17 - Posted by: Lance at February 6, 2012 9:28 PM

We had Maxed on deadlifts and done deadlifts in an AMRAP that week and it was 20deg outside (cramping was an issue). Also, Me and Lance weight 160 and Mer probably doesn't break 110. All said and done I was happy with our performance.

John #7 we were pretty small and underground in 09/10 but in 11/12 we're really getting some positive attention around here

Comment #18 - Posted by: Fabio at February 6, 2012 10:19 PM

I have been trying to work on L-sits, but i cant get my legs parallel to the ground. Is it because I am not strong enough, or not flexible enough? Any help would be nice

Comment #19 - Posted by: Codey Paulsen at February 6, 2012 10:25 PM

@ Tdot

While dropping the bar at the top of the deadlift might not be the preferred method, I'd rather see people drop the bar than return it to the ground with a rounded back (which can potentially happen when the strength is sucked out of you during a high rep DL workout).

As for the 185 lbs comment... common bro, it's 105 reps. I bet if I flicked you once in the forehead it wouldn't do much, but after the 105th time you'd start to feel it.

Comment #20 - Posted by: Jonny Utah at February 6, 2012 10:41 PM

Why so few black people in the pics of crossfitters. It looks like less than 1 percent. I do not mean this to be rude, it is an honest question. Is it Crossfit marketing or is it black peoples attitude, or am I seeing it wrong.

I love Crossfit, I have a pretty good home gym and I have been doing it for about four years. I am 56 years old and Crossfit lets me keep up with the 35 year olds I work with. Thank you.

Comment #21 - Posted by: Clyde at February 6, 2012 11:02 PM

17:36
I need to get better at running.

Comment #22 - Posted by: jim in korea at February 7, 2012 12:16 AM

43 min - 70kg

Comment #23 - Posted by: Oyaji at February 7, 2012 12:43 AM

16:44 as Rxed, but running on a treadmill, so a slow start on every run but the first. Although truth is, I needed those little rests anyway.

Comment #24 - Posted by: Torrey Hoffman at February 7, 2012 12:47 AM

(120 lb x21 deadlift and 400 meters row) x 5 = 15 min 2 sek

Comment #25 - Posted by: Christoffer at February 7, 2012 1:45 AM

sub'd row for run
18:34

Comment #26 - Posted by: TomO/45/M/200 at February 7, 2012 1:58 AM

5 rounds
400m run
315# deadlift 10 reps

14:03
all deadlifts done unbroken run faster

Comment #27 - Posted by: charbs 26/m/185 at February 7, 2012 3:00 AM

m/46/185

17:22

Comment #28 - Posted by: cosmo at February 7, 2012 3:14 AM

m/43/5'6"/150

135# deadlift
15:15

@ Clyde, I think HQ does a great job at representing those who participate in Crossfit of all races. I attended the LV1 cert in Atlanta and there were only three African Americans in attendence. I just don't think we (African Americans) have fully embraced Crossfit. Also, if you do many road races you will see that few African Americans participate in that either. We need to keep encouraging or family and friends to get involved in this sport of fitness.

Comment #29 - Posted by: duane at February 7, 2012 3:20 AM

YEAH AIMEE AND JAY LYONS...KING OF PRUSSIA LYONS DEN! MIss you guys.

Comment #30 - Posted by: denise thomas at February 7, 2012 3:37 AM

f/45/6'1"/160
subbed run w/row
115# DL
16:56

Comment #31 - Posted by: FitDocMom at February 7, 2012 3:41 AM

dropped to 135 after 1st rnd
time was 24.17

Comment #32 - Posted by: Big Jodie at February 7, 2012 3:46 AM

This workout was awesome. Forgot my watch so didnt get to time it.

Comment #33 - Posted by: Brandon at February 7, 2012 3:59 AM

5 rounds x
135#
400m run

13:43

Comment #34 - Posted by: Jason at February 7, 2012 4:47 AM

24:25 RX'ed.

Comment #35 - Posted by: Alan H. in Kabul at February 7, 2012 4:47 AM

16:28 as rx'd,
Don't think my gym appreciated blood running down my leg after knicking my shin on one of the DL's.

Comment #36 - Posted by: Justin R M/35/5'11"/180/34 crossfit west village at February 7, 2012 4:57 AM

4 Rounds at 14:04

Screwed up my count...

FOB Salerno

Comment #37 - Posted by: james.patrick [M/49/66"/135] at February 7, 2012 5:08 AM

19:25

Comment #38 - Posted by: B. Rhaly at February 7, 2012 5:10 AM

16 mins flat - 195lb deads

Comment #39 - Posted by: jkel at February 7, 2012 5:12 AM

Rx 17:03

Normally I am much slower than the Main Site Athletes, but both movements played to my strengths!

Comment #40 - Posted by: JBarr M/29/5'11"/190 at February 7, 2012 5:14 AM

19:04 (115 lbs)

Comment #41 - Posted by: Claudine G at February 7, 2012 5:15 AM

Rx'd - 16:42

Comment #42 - Posted by: Townsend m/28/5'8"/140 at February 7, 2012 5:19 AM

m/43/5'6"/150
scaled 135#
15:15

Comment #43 - Posted by: duane at February 7, 2012 5:36 AM

Rx'd. 13:20
Deadlift unbroken
Run easy
Love it !

Comment #44 - Posted by: Manu at February 7, 2012 5:43 AM

51m/5'7"/150#

5 rnds/17:25

21 x 72.5k dead lift
21 pushups
90 seconds level 20 stairmaster

Comment #45 - Posted by: ed eybel at February 7, 2012 5:50 AM

M/31/5'9"/175

as rx'd

19:05

Comment #46 - Posted by: Mark at February 7, 2012 5:52 AM

F/41/5'6"/150

105#

21:23

really working on DL form and these felt great today; next time maybe try 120-125

Comment #47 - Posted by: mom to five at February 7, 2012 6:03 AM

Good one. Run tough though. As rx'd 21:12

Comment #48 - Posted by: preacherman at February 7, 2012 6:22 AM

Amazing instruction by Laura! Angel, your butterfly pull-ups were terrific! Miss you in Marin!!

Comment #49 - Posted by: Corey Barnes at February 7, 2012 6:24 AM

Comment 28
None of us deserve to be on here, as if you or any of us deserve a free program. It's guys like you who make the rest of us look like dumba$$s, the guy was just asking a question

Comment #50 - Posted by: Doug G at February 7, 2012 6:32 AM

20:47.6 with le 133 pounds or 60kg

Comment #51 - Posted by: tommyletite at February 7, 2012 6:33 AM

Whoa Matt #28, chill out and lay off the insults! #21 asked a polite question, not "rhetoric"!

#21, I don't know, but I would guess that maybe not a lot of black people do Crossfit? Or, at least not in Crossfit gyms where most pictures are taken?

I am pretty sure it isn't Crossfit marketing - just a couple weeks ago there was that thing about the middle eastern woman who does Crossfit. I think they try to be inclusive.

Oh yeah, my WOD time... as Rxed, 16:44

Comment #52 - Posted by: Torrey Hoffman at February 7, 2012 6:33 AM

17:01

Comment #53 - Posted by: mlt at February 7, 2012 6:49 AM

RX'd at 19:30. M/35/6'0"/185

Comment #54 - Posted by: R. Johnson at February 7, 2012 6:54 AM

5 rounds for time:
1 wrestler Lap
21 deadlifts (185)

Nick: 11:24
Gunnar: 11:49
Harold: 12:16
Chris: 14:58
Matt: 14:00 (165)

Comment #55 - Posted by: jenniferw at February 7, 2012 6:58 AM

WOD 20:30
29/235

Comment #56 - Posted by: nick at February 7, 2012 7:25 AM

rx'd - 80 kg and treadmill

15:57

Comment #57 - Posted by: marky mark at February 7, 2012 7:39 AM

5 Rounds

Ran 400 meters
135 lb deadlift, 21 reps

24:28

Comment #58 - Posted by: Wendy at February 7, 2012 7:45 AM

M/25/189/5'9"

As rx'd 19:33

Comment #59 - Posted by: Scott at February 7, 2012 8:00 AM

Second week back at it... Scaled...

5 round for time:

400m run
135lb Deadlift, 12 reps

~15min

Puked afterwards. It felt great to breath fire again.

Comment #60 - Posted by: Jordan at February 7, 2012 8:00 AM

@21, 29, and 52

IMO, it is not the marketing from HQ...I was once told that CrossFit was for YUPPIES...(laugh)... it's for EVERYBODY. Anyways, yes CrossFit is a brand, but that doesn't mean that people were not doing the TYPE of training done through our WOD's before CrossFit existed. Historically, most black Americans train for skill specific sports through strength and conditioning programs developed specifically for that sport OR they go to their local gym or even home gym. CrossFit only addresses a portion of the training required for skill specific sports. Also, CrossFit is NOT as widely known as we'd like to think. Yes, it's on national TV. Yes, a main sports apparel brand has endorsed CrossFit, but I would say 95% of the people that I have spoken to about CrossFit have NO IDEA what exactly it entails. We're talking about a brand of working out that has only existed for what 11 or 12 years?????? It's primarily promoted via word of mouth. In fact, unless Reebok is pushing out something, I've never really seen CrossFit marketed anywhere....

Give it some (more) time. The influence will grow.

Sidenote: In my personal circle of friends, most cannot justify paying the amount of money to workout that some boxes charge. It's not that the prices are too high, rather, they find OTHER cheaper or free places to workout. It's not that they cannot afford the cost of CrossFit, but rather the mindset that most of this could be done for free....at home...or in another gym. And for that reason, most just revert to more conventional methods of working out than following along with our CrossFit community.

Comment #61 - Posted by: Crossfitter1234 at February 7, 2012 8:02 AM

29:07 as Rx'd

Comment #62 - Posted by: SanJo Monster M/34/5'9"/189 at February 7, 2012 8:12 AM

feeling ill and had to wait for a delivery, so subbed 400m run for 500m row, and took the deadlift down to 70kg ( 154 lbs)

22.31

Comment #63 - Posted by: andrew stemler at February 7, 2012 8:16 AM

M/40/185

Rx,ed 195# deads 18:07

Last three sets sucked!!! on the DL. Teach me to get the DL weight wrong!!!!

Comment #64 - Posted by: Jay at February 7, 2012 8:25 AM

m/47/210
Rx 18:26

Comment #65 - Posted by: curty at February 7, 2012 8:28 AM

17:16. Did Rows instead of Run.

Comment #66 - Posted by: MW at February 7, 2012 8:31 AM

16:56 135#. treadmill

Comment #67 - Posted by: Paul Link at February 7, 2012 8:36 AM

(rx) 14:53

Comment #68 - Posted by: Benjamin Greer at February 7, 2012 8:39 AM

19:41

Comment #69 - Posted by: Mavrick at February 7, 2012 8:49 AM

3 rounds - 19:00

Comment #70 - Posted by: Brett C. m/30/6'0"/170lbs. at February 7, 2012 8:52 AM

2012-02-07: 16:39. Tm@9. (2:37,3:33,3:21,3:20,3:40)

Comment #71 - Posted by: gs at February 7, 2012 8:54 AM

M/47/69"/200#

Five rounds:
Walked 400 meters
DL 135# for 21 reps
25'09"

RE Clyde #21
I don't doubt the validity of your observations; perhaps the reason might be that the stereotypical crossfitter is an affluent caucasian(-ish) person with ample money and time to pursue pricey hobbies. Currently, and I do mean CURRENTLY, CF is just something to do and doesn't lead to anything greater in a vintage quantifiable manner, such as a college scholarship. A person growing up in a challenging environment can train for year and achieve a 1'45" Fran and the only thing they'll "get" for it is a time written in dry erase marker on a whiteboard. The same devotion to an established sport may lead to a college education or professional athletics.

Comment #72 - Posted by: J.T. at February 7, 2012 8:57 AM

16:41

Comment #73 - Posted by: Jetté 42/M/5'11"/170 at February 7, 2012 8:58 AM

72 comments and nothing about the safely transitioning from a sprint to a moderate weight deadlift. Be careful people. Just because you can easily lift 185lb, strongly consider if can you do it for 21 reps, 5 times, while taxed from running? Don't be affraid to scale the WODs in order to ensure safe execution of the movements. This WOD is a recipe for a slip up and back injury. That being said, it is a great WOD if practiced properly.

Comment #74 - Posted by: T at February 7, 2012 9:08 AM

Had to scale down the DL because of a disc injury. But i did this workout about two months ago, with the same scales...cut three min off my time!

5 rounds ...
400 meter run
Trap bar DL 95#, 2 sets of 5, 15 sec rest between sets.

17 min

Comment #75 - Posted by: Kerber at February 7, 2012 9:11 AM

Five rounds for time of:
Run 400 meters
135 pound Deadlift, 21 reps

Time: 19:24

Comment #76 - Posted by: Jonathan Offen M/26/5'8"/160 lbs at February 7, 2012 9:15 AM

just saw a pretty cool article on bleacher report about crossfit, words getting out!

http://bleacherreport.com/articles/1056451-crossfits-big-start-to-2012-reebok-espn-and-the-oc-throwdown

Comment #77 - Posted by: AC at February 7, 2012 9:15 AM

M/52/153/1-1-06

"Skinny Helen"
3RFT
Run 400M
21 KBS 1Pood
12 PU

12:42

Comment #78 - Posted by: bingo at February 7, 2012 9:24 AM

20:06 Rx'ed


Easily could have been under 19 or maybe even 18 if i didnt have to use a treadmill and go up and down stairs between.

Comment #79 - Posted by: Jbreakey/m/20/5'11"/175 at February 7, 2012 9:28 AM

16:23 subbed 400 meter rows.

Comment #80 - Posted by: Jeff A. at February 7, 2012 9:34 AM

M/34/6'3"/200

16:33

Comment #81 - Posted by: Ben S at February 7, 2012 9:34 AM

#21 - I feel you.

I've been doing crossfit for about 3 years now, and I teach in an inner city school. I'm not certified to teach crossfit or anything, but I started a lunch club where kids give up their recess time (their only social time all day!) to do short 10 min workouts with me that are similar to AMRAPS I've learned in Crossfit. They love it. Out of 55 students, I have 30 who attend regularly, and only a handful of them are white. I've even got two special ed kids trying it. I think black kids, and white kids for that matter, just arent exposed. I do my wods in a city funded boxing gym across the street from my school, and I'm usually the only white person in there. Most of the time the only girl. Those guys think I'm nuts, but they see how hard I'm working and they know I'm doing Crossfit.

If I can do anything with my students, I hope I can let them see that it doesnt take money or white skin to bust your ass and feel like a hero at the end of a solid workout.

Okay, off my soapbox. C'mon 3:30 now Im chomping to get to the wod.

Comment #82 - Posted by: Lisa at February 7, 2012 9:53 AM

29:30
105 dl
400m run only second week at this, and with 2 back surgery's starting with low # for dl and anything els to do with the back. only broke 1 time on the dl

Comment #83 - Posted by: Dusty at February 7, 2012 10:00 AM

14:48 - 5 rds RX'd

Comment #84 - Posted by: joel at February 7, 2012 10:05 AM

M/164/33/5'7" 18:53 as per/treadmill/standard bar/bumpers

M/177/27/5'8" 16:54 as per/treadmill/trap bar/bumpers

Comment #85 - Posted by: Matt N' Chris at February 7, 2012 10:07 AM

M/27/180

21:21 with 135# DL
I need bumper plates instead of old rusty steel weights. Although the rusted metal gives an old school look that is pretty cool. LOL

Comment #86 - Posted by: Wade at February 7, 2012 10:25 AM

18:11

Got to do this outside on a beautiful university track, and I was so excited for the runs that I knew I was pacing them too quickly. Definitely cost me some recovery time, but I didn't even care bc it was such a pleasure to run on a flat track with accurate distance.

Comment #87 - Posted by: Bill M. m/47/5'3"/135 at February 7, 2012 10:27 AM

As Rx'd.

19:39 w/O2 trainer lvl 5.

Comment #88 - Posted by: LT m/28/6'1"/200 at February 7, 2012 10:27 AM

R/x 20:04

Comment #89 - Posted by: Jrose at February 7, 2012 10:29 AM

m/17/6'0"/185lbs
130lb dl. small iron plates so the weights traveled twice the distance each rep. threw up after the second run. thats what i get for taking 2 weeks off

Comment #90 - Posted by: jack wallace at February 7, 2012 10:29 AM

As rxd @ BFCF

16.55

Comment #91 - Posted by: Jonblaze at February 7, 2012 10:30 AM

forgot to post my time 24:15

Comment #92 - Posted by: jack wallace at February 7, 2012 10:30 AM

Warm up
Pull up 3x5
Dip 3x5
Squat 3x5
Crunch 3x45
Push up 3x5
Back ext 3x15
Time - 16.09.67
Notes: First time with WoD. 135lbs DL and 15 reps

Comment #93 - Posted by: AB at February 7, 2012 10:33 AM

25:47. Took it easy.

Comment #94 - Posted by: Jim McHugh at February 7, 2012 10:38 AM

Ran 400 meters
Deadlift 185 for 21 reps
5 rounds
26 min

Just started doing crossfit enlisted Marine going to OCS this summer always been in good shape or so I thought have a lot of work to do but now that I started I know what needs to be done.
On that note any advice or feedback would be well received.

Comment #95 - Posted by: RuddyAdames at February 7, 2012 10:40 AM

17:11 as Rx'd
deadlifts came in 12's and 9's, by design

Comment #96 - Posted by: TRN III at February 7, 2012 10:45 AM

43/m/176cm/73kg

Five rounds for time of:
Row 400 meters
152 pound (69kg) Deadlift, 21 reps

14:48

Average rowing pace 2min/500m, DL broken after round 1.

Temperatures well below freezing and snow outside. Couldn't run as fast as I can row 400m.

Comment #97 - Posted by: Memuc at February 7, 2012 10:48 AM

Scaled up the runs and down the DLs:

5 rft: 450-500m run, 175# DL (r1-3), 165# DL (r4-5)

27:35

w/u - 30 sec samson, 7x (push, scap push, sit, dip, 115# dl), for time: 7-5-3 155# DL + dips, 500m run = 5:00

Warmup was first clue this was not going to go fast. DLs broken right away. Fitness level several notches below what it was Sept-Dec.

c/d - 4 x :30 sec bar hang; 3 x :45 sec squat holds

Notes for next time: Get better sleep. Do more MOB-work. Do WODs early AM pre-breakfast or 3+ hours after meal.

Comment #98 - Posted by: matt h 50 5'11" 179# 1mar11 at February 7, 2012 10:48 AM

16:39 as rx'd

Comment #99 - Posted by: Caveman/m/5'9"/200/28 at February 7, 2012 10:49 AM

16:36 @115lbs

Comment #100 - Posted by: brittk at February 7, 2012 10:49 AM

Rx'd

27:25

Brutal

Comment #101 - Posted by: Matt T at February 7, 2012 10:52 AM

17:43
165# DL

Comment #102 - Posted by: Matthew m/31/175/6'2" at February 7, 2012 10:53 AM

31/M/5'6/175

Time: 22:45

Comment #103 - Posted by: MFaulkner at February 7, 2012 10:53 AM

16:55 as rx'd

Comment #104 - Posted by: SB at February 7, 2012 10:54 AM

Rx'd 21:51

Comment #105 - Posted by: JG at February 7, 2012 11:03 AM

16:48 had to estimate the 400m by running from the weight room to the gym and run up an backs so not sure of the exact distance. 185# Deadlift
Great WOD!

Comment #106 - Posted by: Goody M/35/5'9"/175 at February 7, 2012 11:06 AM

Scaled to 95 lb DLs

15:20

Comment #107 - Posted by: jd/m/51/6'1/180 at February 7, 2012 11:25 AM

22:07, 135#

Comment #108 - Posted by: Rachel F/32/5'5"/132 at February 7, 2012 11:28 AM

Mainsite WOD... 400m run 21 185# deadlifts 5 rounds. Time 15:40

Comment #109 - Posted by: Carlos "Monster" Lopez at February 7, 2012 11:30 AM

15m17s

Comment #110 - Posted by: dcestnik at February 7, 2012 11:42 AM

34/M/190

not as rx'd

Did heavy DL's yesterday so I thought it would be better to use 90# dumbbells instead for the DL's

What a mistake.

After first round, changed to 70's

18:45

Comment #111 - Posted by: john g at February 7, 2012 11:45 AM

M/23/5'10"/189

19:18 as rx'd

including time it took to go up and down 2 flights of stairs to get to and from the track each round

Comment #112 - Posted by: T. Swihart at February 7, 2012 11:47 AM

22:04
155 lb DL

Comment #113 - Posted by: georgecole3 at February 7, 2012 11:48 AM

14:51 as rx

Comment #114 - Posted by: Mike Sidelko (M/23/70"/165) at February 7, 2012 11:54 AM

CROSSFIT > BODYBUILDING/WEIGHTLIFTING

30/m / 255

need a day off but 39:45
Great workout

Comment #115 - Posted by: Jjames at February 7, 2012 11:57 AM

22:05 rx'd except I didn't finish last round of DL's; back was super tight. Great WOD.

Comment #116 - Posted by: nrsthree at February 7, 2012 12:04 PM

I have been doing crossfit and crossfit football for 3 years. What is the point of doing 105 - 185lb DLs? Seriously. I'm not trying to be cynical or start an argument. Please help me understand. Why not do 25 - 305lb deadlifts? You would incorporate more strength work and still accomplish the metcon aspect of the workout.

Comment #117 - Posted by: Pat at February 7, 2012 12:07 PM

what time does the WOD start?

Comment #118 - Posted by: tim at February 7, 2012 12:08 PM

RX'ed

17.03

Comment #119 - Posted by: husar at February 7, 2012 12:26 PM

42/m/185
as rx'd

14:46

Comment #120 - Posted by: JackM at February 7, 2012 12:30 PM

Had to scale
Run down but not run over (yet)

3 rds
400 meter run on treadmill
135# deadlifts broken 12-9
10:40

walked the 400 meters in rds 4 and 5
deadlifts as above
11 minutes

21:40

Laura f/49/5'7/140

Comment #121 - Posted by: power-girl at February 7, 2012 12:52 PM

20:28, subbed row for run. Done at st. 3 after 1 hr box soccer, didn't have a lot in the tank.

Comment #122 - Posted by: ScottMacArthur at February 7, 2012 12:52 PM

as RXd @ 20:19

Comment #123 - Posted by: JerryR M/46/5'9"/160 at February 7, 2012 12:59 PM

26:40 rx'd

Comment #124 - Posted by: JK m/28/215/5'10 at February 7, 2012 1:01 PM

16:55 as rxd

Comment #125 - Posted by: aermio m/33/5'7"/155 at February 7, 2012 1:11 PM

Haven't done Crossfit in two years and started back up today. Did a set of 5x5 deadlifts yesterday but tuffed the 185 set out for five rounds. 24:35. Great WOD! Thanks so much!

Comment #126 - Posted by: apettit at February 7, 2012 1:21 PM

New to crossfit, is there a rest day wod demo available?

Comment #127 - Posted by: Tom at February 7, 2012 1:58 PM

New to crossfit, is there a rest day wod demo available?

Comment #128 - Posted by: Tom at February 7, 2012 1:58 PM

29 w 500m rows

Comment #129 - Posted by: lucien at February 7, 2012 2:06 PM

6'2"/210/25/M

Scaled deadlifts 135# and ran on treadmill x 5 rounds

16:56

Comment #130 - Posted by: DK at February 7, 2012 2:07 PM

USAFA...nice!!! I wish they had Crossfit when I was back on the hill. That has gotta be beastly at that altitude. Keep up the good work!

Hitman
USAFA 2006

Comment #131 - Posted by: Hitman at February 7, 2012 2:12 PM

M/24/5'11"/214
As rx'd
11:58

Comment #132 - Posted by: Dancer at February 7, 2012 2:13 PM

15:13 rx'd.

Comment #133 - Posted by: J.Wood at February 7, 2012 2:25 PM

RX'D 14:10

Comment #134 - Posted by: Mike at February 7, 2012 2:27 PM

my 2nd WOD within the past two weeks...just gotta get a habit of going

22:16

Comment #135 - Posted by: dominic toth at February 7, 2012 2:28 PM

@116 -- Check out Pat Sherwood's free Journal article today called "Lessons Learned" -- Pat answers your exact question when he talks about the difference between Fran and Heavy Fran.

Comment #136 - Posted by: mike at February 7, 2012 2:37 PM

Did feel like todays:
Did the following:

5x5 135# push press

then:

AMRAP for 10 mins
225# back squat 7 reps
14 pullups


Ended with 3 rounds plus 7 squats


Comment #137 - Posted by: sean snyder at February 7, 2012 2:38 PM

14:54 rxd

Comment #138 - Posted by: Jeff Quattlebaum at February 7, 2012 2:43 PM

45:56

Comment #139 - Posted by: Reid at February 7, 2012 2:56 PM

Hey CrossFitters.
Need some input. Every time I do an exercise that includes deadlifts, my lower back aches like the dickens. I feel like my form is good (weight on heels, back straight and locked, chest up, etc.). This back aching business is bad, right? What could I be doing wrong?
p.s. aches like a good workout, not injury, but still...

Comment #140 - Posted by: jct at February 7, 2012 2:57 PM

M/26/180#

Cave CrossFit, Los Angeles, CA

16:31RX

Comment #141 - Posted by: Brian at February 7, 2012 3:03 PM

45:23

Comment #142 - Posted by: Reid at February 7, 2012 3:06 PM

As rx'd: 14.52

The Empress: 17.26 (95# D.L.)

Comment #143 - Posted by: I AM THE UPSETTER at February 7, 2012 3:06 PM

First CrossFit workout ever.

M/22/6'/175

5 sets of 400m and 21x185

13:50

Comment #144 - Posted by: Dillon Swaim at February 7, 2012 3:11 PM

In Memory of LAPD SWAT Officer Randal Simmons, EOW February 7, 2008.

"Randy" WOD- 75x75 lbs Power Snatches for time.

Comment #145 - Posted by: BRC at February 7, 2012 3:23 PM

45:56

Comment #146 - Posted by: Reid at February 7, 2012 3:27 PM

24:18/ 115 lbs for DL

Comment #147 - Posted by: thinlizzie at February 7, 2012 3:31 PM

F/24/5'6"/160
Rx- 17:58

Comment #148 - Posted by: Sarah Page at February 7, 2012 3:41 PM

@JCT. Hey mate, I have the same thing. I figured that it was simply my lower back muscles were fatigued just like your chest hurts after doing exercises that incorporate those muscles (push-ups, bench press etc). If anyone with some more experience?knowledge could confirm or correct this I would be interested too.

Comment #149 - Posted by: Harry King at February 7, 2012 3:59 PM

M/34/5'7"/185

Rx'd 20:14

Comment #150 - Posted by: Jason M at February 7, 2012 4:09 PM

M/29/6'1"/220

95lb deadlift - 16:44

Comment #151 - Posted by: Michael K at February 7, 2012 4:15 PM

M/44/5'8"/165
23 min as Rx'd

Comment #152 - Posted by: mhollis at February 7, 2012 4:25 PM

15:25 Rx'd

M/33/5'11"/165

Comment #153 - Posted by: gr8phul1 at February 7, 2012 4:26 PM


16:31

Comment #154 - Posted by: Kevin McClellan 50/195 at February 7, 2012 4:31 PM

M/41/5'10"/180

17:01

165#
treadmill w/5degree incline

thank god for Mos Def pushing me through...that deserves a cold American adult beverage!!

Comment #155 - Posted by: sauce at February 7, 2012 4:33 PM

scratch that time it was 27:01...

Comment #156 - Posted by: sauce at February 7, 2012 4:35 PM

15:21 on treadmill. Down to 202# BW now. Started at 232 when I started CrossFit almost 3 years ago.

Comment #157 - Posted by: BP/36/5'11"/210 at February 7, 2012 4:38 PM

As rx'd 22:32 ; m/29/5'9"/180lbs. I felt like a pissed off gorilla swinging at airplanes.......awesome!

Comment #158 - Posted by: "DWASH" at February 7, 2012 4:46 PM

As Rx'd

22:08

Comment #159 - Posted by: Jacek at February 7, 2012 4:53 PM

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 5 HSPU per round
Deadlift 95lbs x 5-5 135lbs x 5-5 185lbs x 3-3-3
Jog 400M

As rx'd: 32:19
Foam roll after

Comment #160 - Posted by: Sesoku at February 7, 2012 4:57 PM

M/26/5'10"/156

Scaled to 95 lbs

22:08 with stairs to the running area

Comment #161 - Posted by: Chad at February 7, 2012 5:02 PM

22:38 as Rx.

Slow going on the deadlifts, low back cramped up. Tried to keep form good.

Comment #162 - Posted by: Sheldon N (M/34/6'/183) at February 7, 2012 5:11 PM

Male/35/5'8"/178

15:08 RX

Comment #163 - Posted by: Mark at February 7, 2012 5:15 PM

Tom: rest day means you dont do anything, maybe that was a sarcastic question, but thot id answer anyway
jct: pain and soreness are different things. if your back is sore, it is likely because you arent used to deadlifting, especially in the high amount of reps here. if you have pain, it could be an issue that needs some medical attention. i am not a doctor, but i have a lot of experience with training and working out. just make sure that you are using your low back muscles to stabilize, not to actually do the lifting. stabilization can still create massive soreness if the deadlift is a new movement for you. as you improve at the lift, you will start to feel the soreness everywhere in your posterior chain. right now your low back muscles are the weakest link in that chain, and therefore the most sore. mind you this is all opinion based on a brief description that you gave on an iternet message board, i dont know your situation and could be way wrong in my diagnosis, if you really think it is a problem, see a doctor/chiropractor

Comment #164 - Posted by: Jon at February 7, 2012 5:22 PM

14:59 w/ 135# DLs

Comment #165 - Posted by: Edwards M/15/5'11/172 at February 7, 2012 5:28 PM

This was one of the best times I've ever gotten

13:02

Comment #166 - Posted by: Paul Daniel m/28/6'2/195 at February 7, 2012 5:37 PM

3 rounds + 400m + 7 DLs + crying baby = had to stop at 27 minutes

Comment #167 - Posted by: Scooter at February 7, 2012 5:37 PM

I was feeling it today. Really fast on the sprints

As Rx'd

12:02

Comment #168 - Posted by: Paul Daniel m/28/6'2/195 at February 7, 2012 5:38 PM

Pack, 135 lb Dead lift and. Row 500 meters

Comment #169 - Posted by: RussA at February 7, 2012 5:42 PM

16:07
Scaled the dls to 155.
Done after a 3 mile run.

Comment #170 - Posted by: BPemberton at February 7, 2012 5:51 PM

As rxd 18:45.

Comment #171 - Posted by: Kurt at February 7, 2012 6:14 PM

15.58

Comment #172 - Posted by: Eddie Steele at February 7, 2012 6:16 PM

15m17s

Comment #173 - Posted by: dcestnik at February 7, 2012 6:23 PM

15:40 RxD (43 Years Old) at CrossFit Hephzibah Hephzibah, GA

Comment #174 - Posted by: Barry Allison at February 7, 2012 6:32 PM

SWOD-wendler M2W3-235x6 PC
DWOD-13:07
SFAR BG

Comment #175 - Posted by: jtoops/200 at February 7, 2012 6:37 PM

15:29 RX

Comment #176 - Posted by: EricSweet M/69"/190 at February 7, 2012 6:42 PM

Had to substitute 400m run with 300m row.
No way to go from deadlifts to running at my gym.
18:14

Comment #177 - Posted by: Reggie Dee at February 7, 2012 7:07 PM

4 rounds for time, sub'd in 50 TRX sprinter starts for the run.

Time: 34:12

Comment #178 - Posted by: DanEOD at February 7, 2012 7:10 PM

Way to go, Falcon Crossfit! Don't worry - there are plenty of people doing crossfit on the active side. Keep it up! So awesome to see USAFA and crossfit together.

Comment #179 - Posted by: Leah at February 7, 2012 7:15 PM

To the cadets on the WOD demo -- very nicely done. Impressive times, especially at 185 and 155. Sure wish I had crossfit when I was there, it would've saved me a lot of injuries and kept me in the best shape of my life.

Keep up the good work.

GP
USAFA '02

Comment #180 - Posted by: Troll at February 7, 2012 7:20 PM

26:03 ran on treadmill

I am so impressed with the times on here. You people are MACHINES!


Comment #181 - Posted by: Ape teach at February 7, 2012 7:23 PM

17

Comment #182 - Posted by: Jbone1988 at February 7, 2012 7:32 PM

26:45 w/135# DL sub

First full Crossfit WOD in 2 years.

Comment #183 - Posted by: HC25 at February 7, 2012 7:32 PM

M/35/5'10"/145

Scaled to 135 19:08

Comment #184 - Posted by: Nathan at February 7, 2012 7:41 PM

as rx'd @ HCHS

21:31

Comment #185 - Posted by: ferb44 184# at February 7, 2012 7:42 PM

3 RFT, 12.14. Awesome WOD. Walked 75m after each DL set, then tried to sprint out the 400s.

Comment #186 - Posted by: Apolloswabbie 074" 200 47 yoa at February 7, 2012 8:18 PM

27/f/5'6"/159
95 lb dl,
400 m run on the track

The trip to the indoor track ate up a lot of my time. Slow on the runs, but I felt awesome afterwards!

24:00

Comment #187 - Posted by: beth p at February 7, 2012 8:34 PM

M/49/175#

3 rounds 155# DL

2 rounds 105# DL after back cramped

24:05

Comment #188 - Posted by: gtm at February 7, 2012 8:37 PM

28/m/5'11"/190
As rx'd
18:02

5min after Sundays WOD. Not my brightest moment!

Comment #189 - Posted by: justaman - liberty, sc at February 7, 2012 8:40 PM

24:27 as rx'd
I could have done better, My back started to throb with pain, which really slowed me down. I need to make sure I am loose before I do this one again. The pain could have been from my form, which was alright, but my back really started to tighten up after the first round, so I suspect something else.

Comment #190 - Posted by: Magnus 26/5'8"/160-165 at February 7, 2012 9:05 PM

33/M/6'1'/180
Treadmill @ 2 degrees
135 pound Deadlifts
26 minutes
working up slow on DLs...don't need an injury
great workout!

Comment #191 - Posted by: JQuick at February 7, 2012 9:20 PM

16:26
Grip went out in 3/4/5 rounds of DL; no bumper plates. Lower back got tight; leaning back and stretching legs in the run was helpful.

Comment #192 - Posted by: Xman at February 7, 2012 9:23 PM

12:38. Beastmode.

Comment #193 - Posted by: Alexander Eggeman at February 7, 2012 10:00 PM

14:00 Rx'd proud of it too lol

Comment #194 - Posted by: Jeremy Donner at February 7, 2012 10:42 PM

Sub 500 meter row as rx'd .. 25:02

Comment #195 - Posted by: KHarts87 at February 7, 2012 10:43 PM

Sub 500 m row as rx'd .. 25:02

Comment #196 - Posted by: KHarts87 at February 7, 2012 10:44 PM

14:15

Comment #197 - Posted by: Jonesy Boy at February 7, 2012 10:52 PM

24:48

Subbed 500m rows for runs
Scaled DL to 70kg

Comment #198 - Posted by: Brett (M/23/188cm/77kg) at February 8, 2012 1:44 AM

19:20 Rx'd. Ran on a snow covered track.

Comment #199 - Posted by: Dustin Sealey at February 8, 2012 2:58 AM

5 rounds
400m run
75kg(165#) DL x 21

16:55

Comment #200 - Posted by: DPL at February 8, 2012 2:58 AM

All deadlift sets unbroken (wish I could say the same for the runs)

17:04 as rx'ed

Comment #201 - Posted by: Daniel Murdock m/39/74"/205# CF start-date 2/10/11 at February 8, 2012 5:28 AM

Did this workout at 135lb deadlift and about a 350m run. Time was 10:15.

Comment #202 - Posted by: Nathan Corrigal at February 8, 2012 6:00 AM

135# DL
All Unbroken sets

19:00

Comment #203 - Posted by: Steve at February 8, 2012 6:50 AM

135# DL
All Unbroken Sets

19:00

Comment #204 - Posted by: Steve at February 8, 2012 6:51 AM

Used 75lb dumbbells and treadmill

Took me 34:00 mins for 5 rounds

Split deadlifts every time (probably needed wrist straps, couldn't hold dumbbells long enough)

Comment #205 - Posted by: Timothy2k at February 8, 2012 6:51 AM

M/173/5'7"/32

as rx'd 21:14

Comment #206 - Posted by: Mark S. at February 8, 2012 7:12 AM

as rx'd 18:56

Comment #207 - Posted by: JFA at February 8, 2012 7:22 AM

Long crossfit haitus...

subbed row for run
135# and 15 reps

25:34

No more breaks

Comment #208 - Posted by: Michael at February 8, 2012 7:23 AM

M/26/180/72"

Deadlift 185 lb. sub 500 m row for run

15:24

Comment #209 - Posted by: luke at February 8, 2012 9:28 AM

12:50 @ crossfit snohomish

Comment #210 - Posted by: JDisch at February 8, 2012 9:29 AM

45/F
99lb DL 16:57

Comment #211 - Posted by: josey at February 8, 2012 9:35 AM

24:57 whew rough stuff

Comment #212 - Posted by: Hastings College at February 8, 2012 9:43 AM

C-
14:16
135# DL

Comment #213 - Posted by: Jeff & Charity @ CF Snohomish at February 8, 2012 9:47 AM

19:49 rx'd

Comment #214 - Posted by: cm at February 8, 2012 9:56 AM

Carole
F/53/5'6"/138

5 rounds
run 400m
deadlift 135#, 12 reps

15:09

Kevin
M/52/5'11"/172

3 rounds only
Weight and reps as Rx'ed

12:39

Comment #215 - Posted by: Kevin C.(M/52/5'11"/172) at February 8, 2012 10:12 AM

5 rounds
15 95# Cleans
250 Row
14:13
Good Workout
Then
50 Weighted Sits

Comment #216 - Posted by: dyagg at February 8, 2012 10:17 AM

M/40/5'8"/172

15:41

scaled DL to 135# , broken mostly at 14-7

move up to 150# next time

Comment #217 - Posted by: Steven W. at February 8, 2012 10:33 AM

18:30 as rx'd 1st rd unbroken; 2nd rd 14-7; 3rd, 4th, & 5th rd 7-7-7

Comment #218 - Posted by: Eli Saggy at February 8, 2012 10:58 AM

m/21/5'7"/160
RX'D 16:05
slow 400's i was running on treadmills on and the ship was rocking

Comment #219 - Posted by: hazardj at February 8, 2012 11:50 AM

As Rx'ed in 22 degree weather
25:02
M/44/189

Comment #220 - Posted by: mr Garison at February 8, 2012 1:09 PM

Just like Kevin C, 3 rds. rx'd wts, reps, distance

12:44

Avg HR 179, peak 189. Bravo Kevin, you win this round. Nice work Laura and Carole, and great to see you post on the mainsite Apolloswabbie.

Comment #221 - Posted by: mas 55/M/150 at February 8, 2012 1:25 PM

6'/195/m
16:38 rx'd

Comment #222 - Posted by: hayden at February 8, 2012 1:27 PM

M/24/5'8'/170lbs

12:41 Rx'd

3 months training Crossfit

Comment #223 - Posted by: KyleMcD at February 8, 2012 1:56 PM

As Rx 12:52

M/168#/6'/37yrs

Comment #224 - Posted by: britishfireman at February 8, 2012 2:01 PM

rx'd:

16:02

deads in globo gym, running outside globo gym...had about 20 seconds to run in/out of the gym before i hit the 400m. all deads unbroken, all 400's about 1:45.

Comment #225 - Posted by: GleichSTL m/34/178/5'10" at February 8, 2012 2:16 PM

Scaled to 155# DL: 27:18

Comment #226 - Posted by: GU997/M/42/200#/5'10" at February 8, 2012 2:33 PM

M/35/5'4"/145lbs
As RX'd
18:41

Comment #227 - Posted by: Matt Burritt at February 8, 2012 4:08 PM

as rx'd

22:52

Comment #228 - Posted by: Saam at February 8, 2012 4:22 PM

29:30

Comment #229 - Posted by: myles456 at February 8, 2012 4:30 PM

19:21 As RX'd
M/30/5'6"/180

Comment #230 - Posted by: John Beneduce at February 8, 2012 4:53 PM

22:35 as RX

Comment #231 - Posted by: HOL at February 8, 2012 5:00 PM

TUESDAY 120207 (a bit behind, story of my life)

Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps


As Rx'd

26:04

Had to break up the DL's to 7-7-7 on the final 3 rounds. Considered scaling this one to 145 but wanted the heavy (er) work today since tomorrow will be the 95lb squat-clean-thruster.

Comment #232 - Posted by: Clayton m/31 71" 215 at February 8, 2012 5:06 PM

Subbed 145lb DL's
Skip rope 2 minutes (400m-1:30, paced 1:30 for 8X400m)
Should have gone heavier.
12:48

Comment #233 - Posted by: sebastian m/43/180/6'2" at February 8, 2012 5:12 PM

15:56 Rxd

M/22/185/6'2"

Comment #234 - Posted by: ScarecrowSean at February 8, 2012 5:35 PM

25:45
Subs/scaled to:
Treadmill 1 degree
DL 165 lb
145 lb
100 lb
145 lb
120 lb

Comment #235 - Posted by: JT at February 8, 2012 9:01 PM

22:00

Used 50 kg for first half (2 rnds+11 reps), 40 kg for last half.

Comment #236 - Posted by: Addey (M/39/182cm/95kg) at February 9, 2012 3:20 AM

Rx'd 15:28

Comment #237 - Posted by: amped 37/M/195/6' at February 9, 2012 6:48 AM

14:17 Rx

Comment #238 - Posted by: Joe Beerens at February 9, 2012 11:21 AM

16:50 as Rx'd
Treadmill run

Comment #239 - Posted by: Ryan E at February 9, 2012 11:49 AM

Jeff @ 2.0
13:48

Comment #240 - Posted by: Jeff & Charity @ CF Snohomish at February 9, 2012 12:12 PM

F/44/106
15:58
Treadmill
2 rds 135#
3 rds 115#

Comment #241 - Posted by: Tracey at February 9, 2012 12:15 PM

As RX
male 40
19:28

Comment #242 - Posted by: Stef at February 9, 2012 12:20 PM

135lb deadlift

18:35

ouch.

Comment #243 - Posted by: brett_from_wylie at February 9, 2012 12:50 PM

m/39/192

as rx'd 17:10

Comment #244 - Posted by: Patrick at February 9, 2012 12:56 PM

50/M/180
Sub'd
135 lbs DL
25:54
400's treadmill
7.4
8.0
7.7
7.9
7.7

Comment #245 - Posted by: Ibzim at February 9, 2012 2:28 PM

300 turns jump rope
21 x 155lb deadlift
5 rounds
29:24

@A-B, Clyde asked a question in a polite and non-accusatory manner, albeit on a potentially volatile topic. It's not really a subject that interests me intensely, but a few people did post thoughtful responses.

I saw no accusations, insinuations, or anonymous Internet nastiness until you showed up. Why are you so sensitive on this topic?

Comment #246 - Posted by: David Burns at February 9, 2012 3:07 PM

31:08

Comment #247 - Posted by: RAD at February 9, 2012 4:14 PM

14:51 rx

Comment #248 - Posted by: Raph at February 9, 2012 4:15 PM

5 rounds:
400m run
21 reps x 135lb deadlift

25:34.7

subbed 500m row in first round

time is including extended break/travel between locations seeing as my gym doesn't have a track and the cardio equipment is on the second floor, free weights on the first.

F/23/185/5'7

Comment #249 - Posted by: Lauren at February 9, 2012 4:35 PM

Didn’t do WOD, pain is draining my motivation
Modified for me, Pending total knee replacement
Tricompartmental degeneration of left knee with deformities

M/54/6’/205

Comment #250 - Posted by: Pete In SunCity at February 9, 2012 5:49 PM

25:34

Comment #251 - Posted by: PaulDiane at February 10, 2012 10:49 AM

Scaled to 160lb for deadlift. Could not do unbroken. Did 12/6/3 but managed all 5 Rounds! Ran 0.7 mile loops because I was too lazy to measure out 400 meters. Forgot to start cell phone stopwatch so only had times for the 0.7 mile runs...D'oh...

Comment #252 - Posted by: John at February 10, 2012 11:53 AM

m/44/215
Rx 18:26 treadmill

will definitely have trouble sitting tomorrow, hammies not happy

Comment #253 - Posted by: Patrick at February 10, 2012 11:54 AM

m/29/150

5 rounds
400m run (on treadmill)
21 reps 100x3 105 110

Time: 26mins

Comment #254 - Posted by: DaveH at February 10, 2012 2:37 PM

As Rx'd.
23:10


Mrs. Miyagi
105# deadlift. Rest as Rx'd.
19:20

Comment #255 - Posted by: Miyagi m/31/173.2# at February 10, 2012 3:47 PM

23:15

DL @ 135#

Comment #256 - Posted by: Brad m/28/150 at February 10, 2012 8:12 PM

Five rounds for time of:
Run 400 meters
135 pound Deadlift, 21 reps

tt = 19:20

Comment #257 - Posted by: fitz997 at February 11, 2012 7:59 AM

M/34/5'9"/150

Rx'd. Great WOD.

20:07

Comment #258 - Posted by: Antun Karlovac at February 11, 2012 9:31 AM

M/29/185

15:50

1st, 2nd and 5th unbroken
as rx'd

Comment #259 - Posted by: Andreé at February 11, 2012 9:50 AM

As rx'd

25:38

Comment #260 - Posted by: al deezy at February 11, 2012 10:17 AM

13:28

Comment #261 - Posted by: Charles felx leduc at February 11, 2012 11:06 AM

23:28 as rx'd

Comment #262 - Posted by: RCL at February 11, 2012 2:13 PM

21.12. 135#

Comment #263 - Posted by: JonNYC 43/M/175/5'11 at February 11, 2012 4:34 PM

70lb dumbbells
Treadmill

44:50

Comment #264 - Posted by: timothy2k at February 11, 2012 5:00 PM

135lb dl
22:41

Comment #265 - Posted by: ecp2 at February 11, 2012 5:43 PM

24:57
95lb DL

plus had to run up approx. 25 stairs to get to the DL

Comment #266 - Posted by: Sanjay at February 11, 2012 7:01 PM

24:57
95lb DL

plus had to run up approx. 25 stairs to get to the DL

Comment #267 - Posted by: Sanjay at February 11, 2012 7:01 PM

18:38 rx'd

Comment #268 - Posted by: josiah at February 12, 2012 6:39 AM

M/30/5'11"/220lbs

19:22

FOB Connolly Afghanistan

Comment #269 - Posted by: 1SG at February 12, 2012 7:27 AM

M/27/177/5'8"

14:14 rx'd

Comment #270 - Posted by: Chris at February 13, 2012 6:55 AM

As rx'd, 16:53.

Tough WOD - not much chance to rest in this beauty. Tried to keep a good pace on the runs but maintain form. First and last round of deads unbroken. Middle rounds I broke 15-6. 185 felt pretty heavy by the end.

Comment #271 - Posted by: Mel/38m/5'10"/175 at February 13, 2012 8:14 AM

in filter, 16:53, as rx'd

Comment #272 - Posted by: Mel/38m/5'10"/175 at February 13, 2012 8:14 AM

did runs on treadmill, deads rx'd
14:25
had to run up and down 2 flights of stairs between runs and deads

Comment #273 - Posted by: Troy at February 13, 2012 9:24 AM

21:00, 115#

Comment #274 - Posted by: Abhi at February 13, 2012 2:29 PM

18:30 as rx'd

Comment #275 - Posted by: leibc2 at February 13, 2012 2:44 PM

15:45 - 460m Run (track at my gym is 230m)

Comment #276 - Posted by: Romance at February 13, 2012 3:40 PM

M/28/200
17:37 @225dl 400m run 5 rounds

Comment #277 - Posted by: Julian at February 13, 2012 3:44 PM

F/50/135
5 rounds
400m run
135lbs dl. 15:04

Comment #278 - Posted by: Bb at February 13, 2012 6:04 PM

135# (and ran upstairs once)

20:59

Comment #279 - Posted by: Callum at February 13, 2012 6:19 PM

Ran on treadmill - 12-11-10-10-10 mph per round; broke up DL's 15-6 1st 4, last unbroken. As rx'd:

24:38

Comment #280 - Posted by: dsm19 M / 33 / 6'0 / 210 at February 13, 2012 7:36 PM

As Rx'd: 19:11

Comment #281 - Posted by: Dennis M/28/6'0/195 at February 14, 2012 4:23 AM

13:56 - 135#

Comment #282 - Posted by: Dayna at February 14, 2012 5:11 AM

36/m 202 lbs

21:23 Rx'd running inside bay.

Comment #283 - Posted by: kgw at February 14, 2012 5:39 AM

3 rounds
*2 in-season

Sydni 8:11 (105)
Christina 8:49 (95)
Aly 9:01 (85)
Jackie 9:22 (20kg KB)
*Chris 4:59 (185)
Aaron A 7:16 (12 deadlifts, 12kg KB)
Connor 7:44 (12 deadlifts, 35)
Marianne 8:29 (75)
^Frankie 8:43 (50)
^Ryan 9:24 (185)
Meghan 8:15 (95)
Mama V 9:48 (55)
Angie 7:42 (12kg KB, 200m run)
*Mr. Pip 6:21 (16kg KB, 200m walk)
Mrs. Pip 9:34 (75)
Mrs. Carey 9:45 (75)
Hanna 9:27 (45)
*Lynette 6:42 (95)
Mr. Wonsil 10:37 (55)
Mr. Carey 10:53 (55)
Crystal 8:35 (12lb Thruster)

Comment #284 - Posted by: BFCC at February 14, 2012 6:32 AM

25:45 as rx'd

Comment #285 - Posted by: Cleveland at February 14, 2012 8:58 AM

15:19

Comment #286 - Posted by: therozfather. 31/M/194 at February 14, 2012 1:55 PM

24:17 woodway treadmill

Comment #287 - Posted by: B-Mo at February 14, 2012 2:28 PM

Scaled.
Run: 400m
DL: 155lb x21
5 rounds, 19:12.

Comment #288 - Posted by: Harpo m/44/5'7"/145 at February 14, 2012 3:34 PM

m/38/5'9/180
CFWU-3. Reg. Fr home. Superman. Burgener. DU.
16:35
Had to do @ night. Couldn't log into office to work.
Did runs on TM. Dark outside. Couldn't see flags. TM helped to PUSH PACE. Ran at mostly 9.5 except for 9.0 last round. DL still pretty tough even w/focusing on lumbar. Try slightly wider stance for high rep work. Keep whole body tight.

Comment #289 - Posted by: jrm at February 14, 2012 6:48 PM

M/42/5'8"/170

Sub'd 135lb DL, and only did 3 rounds due to calf strain - 7:15

Comment #290 - Posted by: Jon Craig at February 15, 2012 1:59 AM

28:31

115lb Deadlift

Comment #291 - Posted by: Bre F/26/5'9" at February 15, 2012 2:55 AM

f/35/145

5 rounds
400 m run
95lb deadlifts 15 reps

18:11

Comment #292 - Posted by: sharlene at February 15, 2012 5:36 AM

M/30/208

13:11

Running was done on the treadmill. This one was well-suited to my strengths.

Comment #293 - Posted by: Rob Hansen at February 15, 2012 10:53 AM

133# DL
run on treadmill
20:11

Comment #294 - Posted by: Brian R M / 49 / 6'2" / 188 at February 15, 2012 12:08 PM

36 yom. 202 lbs.

21:23. Rx'd

Comment #295 - Posted by: Kgw at February 15, 2012 1:50 PM

As Rx'd.
23:10


Mrs. Miyagi
105# DL. Rest as Rx'd.
19:20

Comment #296 - Posted by: Miyagi m/31/175.0# at February 15, 2012 4:13 PM

22:57 rx

Comment #297 - Posted by: gb 44/m/71"/185# at February 15, 2012 5:27 PM

16:48

Comment #298 - Posted by: nsb at February 15, 2012 6:35 PM

19:00 w/135lbs

Comment #299 - Posted by: Bird 48/M/69"/180# at February 16, 2012 6:14 AM

135# DL

19:24

Comment #300 - Posted by: squirrel at February 16, 2012 1:17 PM

20:57

Comment #301 - Posted by: MikeyPaul - M/30/5'8"/170 at February 16, 2012 6:41 PM

23:56

Comment #302 - Posted by: Pacers at February 17, 2012 2:42 AM

185 lb Deficit deadlifts, plates with about a ~3.5" radius
each run included running up and down 6 flights of stairs
All else as Rx'd
24:00 flat

Comment #303 - Posted by: Chris B. 150/5'10"/19 at February 17, 2012 7:15 AM

Sydni 8:11 (105)
Christina 8:49 (95)
Aly 9:01 (85)
Jackie 9:22 (20kg KB)
*Chris 4:59 (185)
Aaron A 7:16 (12 deadlifts, 12kg KB)
Connor 7:44 (12 deadlifts, 35)
Marianne 8:29 (75)
^Frankie 8:43 (50)
^Ryan 9:24 (185)
Meghan 8:15 (95)
Mama V 9:48 (55)
Angie 7:42 (12kg KB, 200m run)
*Mr. Pip 6:21 (16kg KB, 200m walk)
Mrs. Pip 9:34 (75)
Mrs. Carey 9:45 (75)
Hanna 9:27 (45)
*Lynette 6:42 (95)
Mr. Wonsil 10:37 (55)
Mr. Carey 10:53 (55)
Crystal 8:35 (12lb Thruster)

Comment #304 - Posted by: BFCC at February 18, 2012 8:14 AM

10th week of CF
6ft male 239
5 rounds 400m of run and 21 185lb deadlifts
19:28min
not happy with time

Comment #305 - Posted by: billy at February 19, 2012 9:56 AM

23:58

Comment #306 - Posted by: tjmah/46/220 at February 20, 2012 3:33 AM

Did this today! 14:57 RX

Comment #307 - Posted by: Ron White at February 20, 2012 8:05 AM

22 min

runs on treadmill with book-end "walks" on each round as recovery. last round of DL's were unbroken and fast, the rest were at a moderate pace and the 4th round was broken 12-9

after that last round - spent

Comment #308 - Posted by: clark at February 20, 2012 10:51 AM

19:40

Comment #309 - Posted by: Andy at February 20, 2012 4:48 PM

51/m/190

21:44 stairs vs run

Comment #310 - Posted by: denob at February 21, 2012 11:57 AM

M/44/5'11"/200

3 rounds

400m run
10 95# OHS

10:17

Hurt back--did this on 2/21/12

Comment #311 - Posted by: nutfam at February 22, 2012 4:02 AM

02/20/2012

sub'd two minutes on ellip:

19:57

Comment #312 - Posted by: TommyKrackCorn at February 22, 2012 6:35 AM

M/32/5'10"/200
As Rx'd: 14:21

Comment #313 - Posted by: M. Steele at February 23, 2012 4:46 AM

M/32/5'10"/200
As Rx'd: 14:21

Comment #314 - Posted by: M. Steele at February 23, 2012 4:47 AM

Rx'd 19:07

Comment #315 - Posted by: Bill/53/217/72" at February 23, 2012 12:26 PM

CF WU

WOD for 2/7/12:

Five rounds for time of:
Run 400 meters (on treadmill - started and L10 and then worked down)
185 pound Deadlift, 21 reps (subbed 145 lbs - sets of 7)

Only did 4 rounds - between 16 and 17 mins

Comment #316 - Posted by: TZ at February 24, 2012 8:18 PM

Subbed 1 min jump rope for run
185 dl x 21
5 rounds


21 minutes

Comment #317 - Posted by: Redmarcher at February 25, 2012 3:58 PM

5 rounds
Subbed 1 min jump rope for run
185 dl x 21

21 minutes

Comment #318 - Posted by: Redmarcher at February 25, 2012 3:59 PM

25:41 rx

Comment #319 - Posted by: tum1 at February 26, 2012 8:35 AM

25:41 rx

Comment #320 - Posted by: tum1 at February 26, 2012 8:36 AM

28:45

Comment #321 - Posted by: Ukkrew at February 27, 2012 8:53 AM

Time 21:50 (4:13, 4:28, 4:23, 4:17, 4:28

Comment #322 - Posted by: Jeff Gebbie at February 27, 2012 5:52 PM

24:32 @ 155#

Comment #323 - Posted by: SF at March 9, 2012 4:22 AM

25:17
subbed 65k front squat x21 (carrying a back injury)

Comment #324 - Posted by: zenoperegrinus at March 19, 2012 1:35 PM

25:17
t/m @ 3% & 15.5 to 15kph
subbed 65k front squat x21 (carrying a back injury)

Comment #325 - Posted by: zenoperegrinus at March 20, 2012 2:29 PM

I love the spirit of CrossFit and hope to fully embrace it when I return back to the U.S this summer after spending a decade in the Middle East. As a black American, I hope to involve more minorities in a predominately White fitness phenomena that is the wave of the future. These racist undertones has to stop.....it is 2012 people!

Comment #326 - Posted by: Omari at April 8, 2012 11:04 PM

23:02
1/2 DLs at 185#, 1/2 at 135#

Comment #327 - Posted by: fathertyme 34/m/6'/175# at April 12, 2012 6:44 PM

CFWUx2, 45x5, 135x5
25:25
85kg

Comment #328 - Posted by: Doug at July 4, 2012 4:52 PM

RX
16:31
Treadmill

Comment #329 - Posted by: sr at February 12, 2013 11:31 AM

Man that was a kick right in my backend. We subbed double unders as we are not at triples yet and then the wall balls 2 fer 1's with knocked up to 50 wall balls.


Daniel wooped me- 21.15
Brian-23.10

But we also did 100 ring dipps afterwards

Comment #330 - Posted by: Brian Olson at March 26, 2013 1:00 PM

22:27

Comment #331 - Posted by: Manchild at April 15, 2013 5:54 AM
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