February 8, 2012

Wednesday 120208

Five rounds for time of:
Run 600 meters
95 pound Squat clean thruster, 15 reps

Post time to comments.

BrookeDobbins_HumanTGU_th.jpg

Enlarge image

George and Brooke Dobbins.


"CrossFit for Swim Training" with Laura Matuszak by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]


"A Look At the CrossFit Coach's Prep Course" - video [wmv] [mov] [HD mov]


WOD Demo with Laura Dziak - video [wmv] [mov]


"Marne Division embraces CrossFit" by Sgt. Robert Schaffner Jr.

Posted by Pukie at February 8, 2012 5:00 PM
Comments

Nice!

Comment #1 - Posted by: Kwok at February 7, 2012 5:09 PM

0730 TRL!

Comment #2 - Posted by: CAM at February 7, 2012 5:12 PM

Cool pic!!

Comment #3 - Posted by: al deezy at February 7, 2012 5:17 PM

Funny, during the fourth run today I was thinking " watch they do the same thing with cleans tomorrow". while I'm throwing out predictions, I think at the games the rowing won't be on a rower.

Comment #4 - Posted by: Jason M at February 7, 2012 5:44 PM

18:21 as rx'd

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

Squat clean thruster?? Please Advise, looked at demos couldn't find

Comment #6 - Posted by: Jjames at February 7, 2012 6:08 PM

#6 Jjames wrote:

Squat clean thruster?? Please Advise, looked at demos couldn't find

==================
In simple terms, start with the barbell on the ground. Do a thruster. Put the barbell on the ground. that's one rep.

Said another way, do a squat clean, but instead of finishing at the rack position, just continue driving the barbell into the finish of the thruster position. Lower the Bar Bell back to the ground. "One".

HTH. Dave T.

Comment #7 - Posted by: Dave T. at February 7, 2012 6:23 PM

@#6 James,

Watch the wod demo posted above. Do a squat clean, stand up and press the bar overhead.

Comment #8 - Posted by: Jon at February 7, 2012 6:24 PM

Yeah George and Brooke!!! Great shot you two!

Comment #9 - Posted by: Aimee at February 7, 2012 6:43 PM

Awesome shot you guys!!!!!!!!! This is my coach from Crossfit Dover and hes a beast!!!

Comment #10 - Posted by: Michael Scharmach at February 7, 2012 6:47 PM

Fantastic picture of a great Coach!

Comment #11 - Posted by: Matt N at February 7, 2012 6:47 PM

thanks a lot sorry for being a knucklehead

Comment #12 - Posted by: Jjames at February 7, 2012 6:56 PM

hmmm...nice pic, but SO posed

Comment #13 - Posted by: Mel/38m/5'10"/175 at February 7, 2012 7:25 PM

Interesting to see that others are using Crossfit for swim training. I am a rescue swimmer for the Ocean City Fire Department, and during the winter last year I did not have access to a pool for a 4-5 month period, and only worked out using Crossfit. When I took my swim test in the spring, I beat my score from the previous year, scoring a perfect 20 out of 20 points, and that was my first time in the pool for months!

Comment #14 - Posted by: Jonathan Offen M/26/5'8"/160 lbs at February 7, 2012 7:42 PM

Jason,

Interesting speculation concerning the rowing. What an event that would be!

I've got a hunch that tomorrow might be something like 5 rounds of run 800m and 9 muscle ups.

Comment #15 - Posted by: Kevin at February 7, 2012 7:51 PM

Is that a girl Turkish get-up in progress? Nice.

Comment #16 - Posted by: Matthew at February 7, 2012 8:10 PM

26:47
gg

Comment #17 - Posted by: aron at February 7, 2012 8:18 PM

Robert (85) 26:30
Jeremy (85) 26:33
PJ (65) 26:40

Comment #18 - Posted by: Robert at February 7, 2012 8:42 PM

Robert (85) 26:30
Jeremy (85) 26:33
PJ (65) 26:40

Comment #19 - Posted by: Robert at February 7, 2012 8:43 PM

38:57
Just slow all around!

Comment #20 - Posted by: Becker at February 7, 2012 8:43 PM

Marne division???

Comment #21 - Posted by: Jonesy Boy at February 7, 2012 8:50 PM

about 20-25min didnt have a watch just used gym clock...great wod

Comment #22 - Posted by: Brandon at February 7, 2012 8:56 PM

This looks terrible!

...I can't wait! :D

Comment #23 - Posted by: Jordan at February 7, 2012 9:14 PM

29:41
Thought I read 800 not 600 though. Had to sub with DB's since I don't have a bar as well.

Comment #24 - Posted by: Hendo at February 7, 2012 9:18 PM

5rds 3 min schwinn airdyne, 15 reps/65# sq cl th
25:30

Comment #25 - Posted by: franklin bukoski at February 7, 2012 9:20 PM

Who thought this was a good idea when they designed it? My back is fried from today and now I have to run and squat clean more tomorrow?!!!

Comment #26 - Posted by: Mike at February 7, 2012 9:33 PM

good old fashion CrossFit WOD !! though why 600 not 800 M I'll never know...

Comment #27 - Posted by: steve at February 8, 2012 12:03 AM

#23 I bet 800m will be tomorrow with a rep sequence of 9, just a guess though.

Comment #28 - Posted by: Matt at February 8, 2012 12:06 AM

24:48

Subbed 500m rows for runs
Scaled DL to 70kg

Comment #29 - Posted by: Brett (M/23/188cm/77kg) at February 8, 2012 12:16 AM

26:44
more slow running.

Comment #30 - Posted by: jim in korea at February 8, 2012 1:04 AM

500m 30kg 53min

Comment #31 - Posted by: Oyaji at February 8, 2012 1:06 AM

Disregard my post, it was meant for yesterday's WOD

Comment #32 - Posted by: Brett (M/23/188cm/77kg) at February 8, 2012 1:44 AM

sub'd row for run
23:08

Comment #33 - Posted by: TomO/45/M/200 at February 8, 2012 1:54 AM

sub'd row for run
23:08

Comment #34 - Posted by: TomO/45/M/200 at February 8, 2012 1:55 AM

29:54

Had to use half the weight on the thrusters. Used 30kgs first round, legs cramped up (just getting back into cf, has been a couple of years since my last thruster...), and had to reduce to 20kgs.

Comment #35 - Posted by: Addey (m/39/182cm/95kg) at February 8, 2012 2:01 AM

ahhh more running. Honest question if I sub run for row, is it still doing the same ?

Comment #36 - Posted by: abetulia718 at February 8, 2012 2:31 AM

m/43/5'6"/150
scaled 65#
31:24

300 meters downhill 300 meters uphill

Comment #37 - Posted by: duane at February 8, 2012 2:39 AM

In the exercise demo on the site, the BB is not put down between the reps, in the WOD demo it is. Which way??

Comment #38 - Posted by: swisswarrior at February 8, 2012 2:58 AM

subbed 400m run to not lose intensity
19:02

Comment #39 - Posted by: charbs 26/m/185 at February 8, 2012 3:02 AM

m/46/185

28:10

Comment #40 - Posted by: cosmo at February 8, 2012 3:04 AM

65lbs SC-T
25:50

Comment #41 - Posted by: Dillon Bear at February 8, 2012 3:39 AM

congrats george. long over due buddy! ur a beast

Comment #42 - Posted by: matt at February 8, 2012 3:58 AM

m/22/200

around 25 minutes

Comment #43 - Posted by: dominic toth at February 8, 2012 4:01 AM

Had to sub in sprinter starts for the runs due to there not being enough room to run on our patrol base.

5 rounds:
75 sprinter starts
95# squat clean thruster, 15 reps

Time: 32:45

Comment #44 - Posted by: DanEOD at February 8, 2012 4:13 AM

M/29/5'9"/212#

29:58 As Rx'd

From CLDJ-HOA

Did a double yesterday and main site today... hurting but no regrets

Comment #45 - Posted by: Justin S. at February 8, 2012 4:36 AM

Scaled to 70#

24:54

Comment #46 - Posted by: Jason B at February 8, 2012 4:40 AM

23:01
subbed 35# db hang squat clean thruster. run on treadmill

Comment #47 - Posted by: marky mark at February 8, 2012 5:11 AM

Rx'd - 25:09

Comment #48 - Posted by: Townsend m/28/5'8"/140 at February 8, 2012 5:21 AM

24:36 as rx'd

Comment #49 - Posted by: Justin R M/35/5'11"/180/34 crossfit west village at February 8, 2012 5:24 AM

Beautiful picture!

Comment #50 - Posted by: Spider Chick at February 8, 2012 5:35 AM

Great pic!!! Love it!

Comment #51 - Posted by: LP at February 8, 2012 5:41 AM

51m/5'7"/150#

6 rnds/20:28

10 x squat clean thrusters 37.5k
2' level 20 stairmaster

Comment #52 - Posted by: ed eybel at February 8, 2012 5:43 AM

24:49 (just thruster, no squat clean)

Comment #53 - Posted by: B. Rhaly at February 8, 2012 5:50 AM

Hi all,

Yesterday was my second cross fit workout and after that WOD I find myself left with a pretty sore lower back. Having only done two workouts I'm NOT taking a day off.

Please suggest what to do instead of squat clean thrusters, or suggest how to do them so as not to stress my lower back further.

Thanks so much.

Comment #54 - Posted by: Chad at February 8, 2012 6:16 AM

5'7"/170lbs/35/M
23:48
I think i ran more than 600m. just ran around the block seems more than 600m.

Comment #55 - Posted by: dong kim at February 8, 2012 6:20 AM

That would be better if she was holding him in the air!

Comment #56 - Posted by: Andrew M at February 8, 2012 6:36 AM

#49 Chad wrote:
Yesterday was my second cross fit workout and after that WOD I find myself left with a pretty sore lower back. Having only done two workouts I'm NOT taking a day off.

Please suggest what to do instead of squat clean thrusters, or suggest how to do them so as not to stress my lower back further.

=========================
Do the squat clean thrusters with a broom stick or PVC pipe. (No, we're not kidding.:-)

Or just go for a jog to loosen everything up a bit. Or do a CrossFit warmup sequence and call it a day. It sounds like you need a recovery day.

Dave T.

Comment #57 - Posted by: Dave T. at February 8, 2012 6:41 AM

Just know that if you sub run for row you add 25m to every 100m of running...ie. 100m run = 125m Row, 200m Run = 250m Row.

My Guess for tomorrow
5rds
800m Run
9-75lb Bear Complex

lol--you never know.

Comment #58 - Posted by: ckatech at February 8, 2012 6:58 AM

19.20

Comment #59 - Posted by: olli at February 8, 2012 7:10 AM

close to 30 min, rx'd until the last round, on the 10th rep of the 95 pound Squat clean thruster i lost the grip of bar and smashed my two shins, it hurt pretty bad and i couldn't finish.

Comment #60 - Posted by: Gmo m/33/5'9"/205 at February 8, 2012 7:26 AM

F/130/5'6
25 min/ 50 lbs
Follows by a 3 mile run

Comment #61 - Posted by: Car at February 8, 2012 7:33 AM

29:46 Rx'd

FOB Salerno

Comment #62 - Posted by: james.patrick [M/49/66"/135] at February 8, 2012 7:35 AM

#55 Chad
#1 priority always should be to avoid injury at all costs. There are world class athletes doing these WOD and trying to beat the world. Nothing wrong with that. There are others that are just trying to beat themselves. Nothing wrong with that. But if you let your ego get the best of you, you can be counterproductive. I always try to differentiate btw good pain and bad pain. If I even suspect it is bad pain, I stop and assess if I can go on.
#2 priority is to always finish the drill. A lot of Crossfit is pushing yourself into unknown territory. Scale weight is often necessary to avoid injury, but I try to never scale reps; unless priority 1 overrules.

As for deadlifts (and many CF exercises), form is critical so as to avoid injury. Reduce weight to make sure you are doing it right. In the olympic lifts, most beginners don't have the strength or flexibility to get their butts low enough causing them to bend at the waist. That can be very bad for your back. However, sore muscles in your lower back should be expected after yesterdays WOD. That is different from soreness due to injury.

As for todays WOD, I think you should go for it, but scale the weight to next to nothing, and practice form, and finish the drill. Nothing wrong with that. Even w/ a broomstick, you will feel it.

Lastly, you should always warm up. If the WOD is short, do a long warmup. If it is a long WOD, a shorter wu is ok.

If you follow this and consistently do the WOD, you will be stronger and faster than ever. I am 48 and just set a PR for a 5K.

Comment #63 - Posted by: Matt A at February 8, 2012 7:37 AM

M/150/48
28 min
accidentally did squat thrusters instead of squat cleans. Scaled weight from 60-75#.

Comment #64 - Posted by: Matt A at February 8, 2012 7:40 AM

M/34/6'3"/200

24.43 Rx'd

Comment #65 - Posted by: Ben S at February 8, 2012 7:40 AM

M/25/187/5'9"

32:18 as Rx'd

Comment #66 - Posted by: Scott at February 8, 2012 8:05 AM

Paul: 20:14
Gunnar: 20:41
Jen: 21:18 (65#)
Harold: 24:38
Matt: 27:18
Chris: 30:13 (2 rounds he rowed a 500- Achilles tweak)

Comment #67 - Posted by: jenniferw at February 8, 2012 8:36 AM

34:25 RX'ed.

Comment #68 - Posted by: Alan H. in Kabul at February 8, 2012 8:55 AM

22:10 rx'd

Comment #69 - Posted by: Jack at February 8, 2012 8:58 AM

M/26/178/6'2"

23:29 Rx'd

Painful after yesterdays WOD

Comment #70 - Posted by: Neil at February 8, 2012 8:59 AM

oh this pattern is hilarious

Comment #71 - Posted by: Kerber at February 8, 2012 8:59 AM

22:10 rx'd

Comment #72 - Posted by: Jack at February 8, 2012 9:01 AM

23:04 as Rx'd

Comment #73 - Posted by: Jetté 42/M/5'11"/170 at February 8, 2012 9:19 AM

Brutal, especially after yesterday's WOD! Scaled the weight to 65#.

Five rounds for time of:
Run 600 meters
65 pound Squat clean thruster, 15 reps

Time: 29:20

Comment #74 - Posted by: Jonathan Offen M/26/5'8"/160 lbs at February 8, 2012 9:27 AM

F/45 63lb squat clean thruster 28:41

Comment #75 - Posted by: josey at February 8, 2012 9:33 AM

2.5 rounds - 20:06

Comment #76 - Posted by: Brett C. m/30/6'0"/170lbs. at February 8, 2012 9:33 AM

19:04

Comment #77 - Posted by: BH2 at February 8, 2012 9:38 AM

25/m/6'2"/281

52:17.3 As Rx'd

Comment #78 - Posted by: dawgsrus at February 8, 2012 9:44 AM

2012-02-08: 31:38. (.37@9 on tm). Rnds: 5:23,6:16,:47,:36:33.

Comment #79 - Posted by: gs at February 8, 2012 9:47 AM

40/M/92kg
19:19 As Rx'd

Comment #80 - Posted by: John Mann at February 8, 2012 9:52 AM

JQ 19:14 RXD

Comment #81 - Posted by: Jeff Quattlebaum at February 8, 2012 10:05 AM

Carole and Kevin- did yesterday's run/deadlift workout this morning. Results posted there.

Comment #82 - Posted by: Kevin C.(M/52/5'11"/172) at February 8, 2012 10:14 AM

Ooo OOo OOo!

My Guess for tomorrow is...

Five rounds for time of:
Run 800 meters
45 pound Overhead Squat, 9 reps

Comment #83 - Posted by: yoyoyo at February 8, 2012 10:20 AM

JQ CORRECTION 29:14 rx'd .

Comment #84 - Posted by: Jeff Quattlebaum at February 8, 2012 10:22 AM

JQ CORRECTION ***29:14*** rxd

Comment #85 - Posted by: Jeff Quattlebaum at February 8, 2012 10:23 AM

F/41/5'6"/150

55#

29:54

Comment #86 - Posted by: mom to five at February 8, 2012 10:37 AM

Did Saturday's hero WOD.

As rxd 24" box and 95# thruster

6 rounds

Fly free soldier.

Comment #87 - Posted by: Kim Malz~FitMom in CT (F40/130/5'2") at February 8, 2012 10:50 AM

25:56 RX'd
I wanted 25 minutes, but, hey, that's all right. I'm feeling pretty groovy from a stronger than usual endorphin rush.

Comment #88 - Posted by: TRN III at February 8, 2012 10:53 AM

M/46/5'11/230

31:40 Rx'd.

Comment #89 - Posted by: gimmejava at February 8, 2012 10:55 AM

30:03
75-lb

The run is just a break from the squat clean thrusters.

Comment #90 - Posted by: georgecole3 at February 8, 2012 11:08 AM

as r'd @HCHS

29:50

Comment #91 - Posted by: ferb44 182# at February 8, 2012 11:35 AM

26:09 @ 607 meter run every round

Comment #92 - Posted by: SB at February 8, 2012 11:39 AM

32:52
65# SCT's

Comment #93 - Posted by: Matt T at February 8, 2012 12:09 PM

M/34/5'8/180lb/novice

29:11 Rx'd

Back was still sore from Friday's and yesterday's WODs which I couldn't finish either one. There's been a lot of low back exercises lately but it was nice to get in a good olympic lift workout.

Don't know about the other guys here but I feel that my low back and legs need a lot more improvement than my upper body. Seems like we normally tend to focus less on the lower body - much thanks to crossfit for trying to break this habit.

Comment #94 - Posted by: Sid M. at February 8, 2012 12:19 PM

A little over an hour prescribed weight and run. Is this normal for my first wod? I just started to get into cf from just conventional lifting for strength and bodybuilding. I haven't ran in a long time though. I'm at 160-165 10-12% bf. Any feedback would he great.

Comment #95 - Posted by: joe at February 8, 2012 12:53 PM

25:51. 65# SCT last 4 rounds.

Comment #96 - Posted by: Mavrick at February 8, 2012 12:59 PM

5 rounds 32:09
row 600 meters
95lb clean squat thrust

I love this. It was hell but finished it.

Crossfit is changing my life.

Comment #97 - Posted by: Kohltrickle at February 8, 2012 1:16 PM

M/18/5"11/150
I don't think I quite ran 600m might have been 450m but I got 18:14 using 95 pounds my arms are fried an I have "Fran" arms

Comment #98 - Posted by: Justin at February 8, 2012 1:17 PM

M/23/5'10"/189

33:19 as rx'd

Including time to go up and down 2 flights of stairs to get to the track from the gym. Wasn't feeling it today. Still a little burned from yesterday's WOD

Comment #99 - Posted by: T. Swihart at February 8, 2012 1:24 PM

That picture makes me want to turkish get up everything around me.

Comment #100 - Posted by: Gabe at February 8, 2012 1:26 PM

26:49 as rx'd

I was really dragging today.

Comment #101 - Posted by: Caveman/m/5'9"/200/28 at February 8, 2012 1:45 PM

Rest day on 2:1 cycle. My back thanks me.

(But tomorrow's expected 5 rft 800m run + 9 reps [OHS or BS] will be punishment enough.)

Fun with patterns this cycle:

Meters go up by 200 each day
Rep # of fundamental CF move descend 21-15-9

Comment #102 - Posted by: matt h 50 180# 1mar11 at February 8, 2012 1:54 PM

30:11 rxd

back fried by 2nd round sct

Comment #103 - Posted by: aermio m/33/5'7"/155 at February 8, 2012 1:56 PM

rxd 25:59
27/m/178

Comment #104 - Posted by: Joey at February 8, 2012 1:58 PM

30/M/250/6'0"

37:00

Quite possibly the hardest workout i have ever done!!

Comment #105 - Posted by: Jjames at February 8, 2012 1:59 PM

basically combined yesterdays and todays as i missed yesterdays

185lbs deadlifts 21 reps
95lbs clean thrusters 15 reps
400meter run

4 rounds

28mins

Comment #106 - Posted by: craig at February 8, 2012 2:11 PM

ok did a combination of yesterdays and todays

4 rounds of

400meter runs
185lbs deads for 21 reps
95lbs thrusters for 15 reps

28mins 20sec

Comment #107 - Posted by: craig miller at February 8, 2012 2:13 PM

28:35 pretty much rx'd. Did ~.4 mi; 600m = .37mi so ... whatever.

Comment #108 - Posted by: J.Wood at February 8, 2012 2:15 PM

scaled to 88lbs on the Squat Clean Thrusters

31:58

Ran a half marathon on Sunday (1:30:59). This is the first true CF workout coming back -- feeling it in the legs pretty good still. At least I missed version 1 and 2 of this over the last couple of days :) Actually, I did a scaled version of yesterday's workout; subbed pull-ups for dead-lifts.

Comment #109 - Posted by: jomo m/48/6'/172 at February 8, 2012 2:17 PM

M/40/5'8"/172

26:45

started w/75#, then dropped to 65# for rds 3-5

great looks from trainers/others at the local Y!

If my shoulders are more fried than my back, is that a potential sign of incorrect form on squat clean thrusters?

Comment #110 - Posted by: Steven W. at February 8, 2012 2:23 PM

IS it frowned on to use the tredmill?
19/m/5'7/195
28:13
Trying to get back at it, its rough.

Comment #111 - Posted by: Dakota at February 8, 2012 2:26 PM

Scaled to 65lbs.

25:40

Comment #112 - Posted by: jd m/51/6'1/180 at February 8, 2012 2:37 PM

as RXd 28:33

Comment #113 - Posted by: JerryR M/46/5'9"/160 at February 8, 2012 2:58 PM

42/m/185
as rx'd

21:36

#106 Dakota...Not frowned upon for using a treadmill at all especially if the weather is bad...better to run on treadmill than to not run at all!!

Comment #114 - Posted by: JackM at February 8, 2012 3:07 PM

There is a article on yahoo about crossfit. This writer in whining about how hard crossfit is and that it might be bad for you...lol. The real reason he is whining is towards the end of the article. He writes that he was beat in a WOD by women and couldn't face the fact that he needed to get into to better shape....Pathetic.

Comment #115 - Posted by: Clint at February 8, 2012 3:23 PM

27:13. Subbed rowing.

Comment #116 - Posted by: Jeff A. at February 8, 2012 3:27 PM

i liked crossfit when it wasnt mainstream

Comment #117 - Posted by: garrett janda at February 8, 2012 3:29 PM

I pulled my hammy yesterday doing the sprints. Any suggestions for rehab?
Also check out this article on yahoo: http://health.yahoo.net/articles/fitness/inside-cult-crossfit

Any opinions. I still enjoy it but nice to read something from someone who doesn't. Gotta keep an open mind to everything. That's how you keep on learning.

Comment #118 - Posted by: Gabe at February 8, 2012 3:31 PM

scaled to 65lbs

34 minutes

Comment #119 - Posted by: Scooter at February 8, 2012 3:44 PM

only did 9 reps of squat clean thrusters each round.

22:50

Comment #120 - Posted by: James M/29/5'7"/155 at February 8, 2012 3:55 PM

26:37 as Rx'd

Comment #121 - Posted by: Edwards M/15/5'11/172 at February 8, 2012 4:15 PM

Same chad as #55 above

Back loosened up some throughout the day. I ended up using just the bar.

So, scaled to 45# 28:57

Thanks for the helpful comments. It is much appreciated!

Comment #122 - Posted by: Chad at February 8, 2012 4:22 PM

subbed 85lbs instead of 95lbs, and ran on the treadmill

32:21

Comment #123 - Posted by: Saam at February 8, 2012 4:23 PM

As rx'd 24:10. Legs are cooked!

Comment #124 - Posted by: Kurt M/38/190lb. at February 8, 2012 4:23 PM

26:10

Comment #125 - Posted by: Jonesy Boy at February 8, 2012 4:25 PM

M/34/5'7"/185

Rx'd 31:21 including time for- shoes on/off and weather gear on/off, but it was minimal.

Comment #126 - Posted by: Jason M at February 8, 2012 4:32 PM

M 51 6'2" 195 bunch-o-subs: could only do 10 clean squat thrusters per set at 95lbs. Also subbed 200 single-under jumps for 600m sprints. (just plain didn't feel like running). Ended up popping something minor in my calf afterall. Should have run!

Comment #127 - Posted by: bobr at February 8, 2012 4:32 PM

gabbed so much I forgot my time!
20:19

Comment #128 - Posted by: bobr at February 8, 2012 4:33 PM

F/24/5'6''/160
Rx 28:00

Comment #129 - Posted by: Sarah Page at February 8, 2012 4:43 PM

M/41/5'10"
scaled to 65 lbs 33:51
had done burpees and pullups for time prior so a bit gassed

Comment #130 - Posted by: sauce at February 8, 2012 4:56 PM

29 y.o. 6'2.5 209lbs
Today is my 1st time doing this on here and I completed his in 25mins, 25secs.

Comment #131 - Posted by: Jeremiah A. at February 8, 2012 5:02 PM

25:00 on the nose. Treadmill again. Day 95 burpee challenge, bench 245, 275, 315 x 3 then WOD. Spent after yesterday and Helen on Monday.

Comment #132 - Posted by: BP/36/5'11"/210 at February 8, 2012 5:15 PM

F/28/5'6"/148

29:25

75#

Holy hell I am dreading tomorrow!

Comment #133 - Posted by: Haley B at February 8, 2012 5:40 PM

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 5 HSPU per round
Squat clean thruster 65lbs x 5-5 95lbs x 3-3
Jog 400M

As rx'd: 33:45
Foam roll after

Comment #134 - Posted by: Sesoku at February 8, 2012 5:44 PM

16:37 as rx. RAHHH

Comment #135 - Posted by: Alexander Eggeman at February 8, 2012 6:00 PM

As prescribed ran on treadmill

37:47

Comment #136 - Posted by: Ape teach at February 8, 2012 6:10 PM

30:40
as rxd

my back hates crossfit right now

Comment #137 - Posted by: Matthew m/31/175/6'2" at February 8, 2012 6:13 PM

Just under 25 minutes ran on treadmill.

Comment #138 - Posted by: Hector Acevedo at February 8, 2012 6:42 PM

Combined yesterday's and today's WOD...1600m run, 80# squat-clean-thrusters, 15 reps, 185# dead lift, 21 reps...did 4 out of 5 rounds...took about 50 min. Great WOD! I wish the WOD's would have more running like this on a regular basis...BRING IT ON!!

Comment #139 - Posted by: Gary at February 8, 2012 6:43 PM

18 minutes for 3 rounds...back tweaked a little

Comment #140 - Posted by: Jbone1988 at February 8, 2012 7:05 PM

M/49/175#

55# (sore back from yesterday!)
~600meters

5 rounds 27:55

Weight did not feel heavy but 15 reps was still hard for me.

Comment #141 - Posted by: gtm at February 8, 2012 7:21 PM

M/31/230#

65# sub - 23:30

Comment #142 - Posted by: HC25 at February 8, 2012 7:34 PM

Interesting how people had sore backs from yesterday's WOD...hmmm...high rep deads....take a flippin off day if you are banged up.

And as for the picture....whatever you do big guy -- do not drop Mrs. Dobbins! She already does not look too thrilled.

Comment #143 - Posted by: B Dynamite at February 8, 2012 7:41 PM

2nd day/m/32/178
4 rounds/ 22 min.

Comment #144 - Posted by: Grkuleze at February 8, 2012 10:29 PM

Ouch that hurt good.

Comment #145 - Posted by: Grkuleze at February 8, 2012 10:36 PM

34:40

Subbed 750m row for runs
Scaled squat clean thrusters to 30 kg

Comment #146 - Posted by: Brett (M/23/188cm/77kg) at February 9, 2012 12:25 AM

Jonesy Boy @ #22 re Marne??? ... "Marne" as in WWI Aisne-Marne Offensive as in "Rock of the Marne." Use your Google-fu brother.

Comment #147 - Posted by: anthony at February 9, 2012 12:45 AM

29:00 RX

Comment #148 - Posted by: HOL at February 9, 2012 1:43 AM

43/m/176cm/72kg

Five rounds for time of:
Row 600 meters
95 pound Squat clean thruster, 15 reps

24:16

I know I should run more instead of rowing, but there's still snow and ice outdoors and I can't take the barbell outside anyway.
Squat clean thrusters broken, but not as badly as expected.

Comment #149 - Posted by: Memuc at February 9, 2012 4:30 AM

Whoa, did I ever underestimate the EVIL that is "squat clean thrusters" After the first round I subbed clean & jerk, just so I could finish in time. Runs felt much better than yesterday and I was able to keep them to a 3 minute pace.

27:23

Next time HQ posts a movement I'm not familiar with I'll bang out more than a couple in my warm-up so I know if I need to scale. I probably should have set out with a 65 pound bar rather than the 95.

Comment #150 - Posted by: Daniel Murdock m/39/74"/205# CF start-date 2/10/11 at February 9, 2012 5:03 AM

RX'ed

27:23

Comment #151 - Posted by: Jesper Frederiksen at February 9, 2012 7:10 AM

4 rounds

29:02

Comment #152 - Posted by: JFA at February 9, 2012 7:22 AM

M/45/5'11"/177

Hey, maybe I'll be the last post on this one.
Wow...what a scorcher. Subbed 75# on the S-C-Ts so I wouldn't lose form.

Still only managed 27:28

While running my last 600, I thought to myself, "Crap...I bet tomorrow will be 800s."

Comment #153 - Posted by: JPZ at February 9, 2012 7:38 AM

M / 54/ 5' 8" / 185 #
as RX - running on treadmill
43:54

Comment #154 - Posted by: Mike at February 9, 2012 7:46 AM

31:50 rx'd. It was really cold and lower back was pretty sore from yesterday. Would like to do again in the spring and shoot for 25 min range.

Comment #155 - Posted by: cm at February 9, 2012 8:15 AM

44 min
rx'd

Comment #156 - Posted by: Hastings College at February 9, 2012 8:21 AM

44 min rx'd - 2nd day ever -
m/24/5'11/185
m/24/6'0/225

Comment #157 - Posted by: Hastings College at February 9, 2012 8:24 AM

28:01 @65lbs

Comment #158 - Posted by: brittk at February 9, 2012 9:01 AM

26/f/145

Gym was closing couldnt finish the run. Did everything except .15 miles of the run.

Wicked workout ...
28min

Comment #159 - Posted by: Kerber at February 9, 2012 9:37 AM

31:45
Treadmill
reduced to 12 reps on thrusters

Comment #160 - Posted by: Steve at February 9, 2012 10:08 AM

3 mile run
then
3 Rounds
12 95# Thrusters
25 SitUps

Comment #161 - Posted by: dyagg at February 9, 2012 10:12 AM

29:43 as rx'd. this is a brutal 3 day cycle. slogged through the runs.

Comment #162 - Posted by: Eli Saggy at February 9, 2012 10:13 AM

39:50
95# hang pc/thruster x 15
.36 mi on treadmill

Comment #163 - Posted by: Johnh 43/205 at February 9, 2012 10:16 AM

m/21/5'7"/160
RX'D 25:25
still on the ship so had to use a treadmill for .37 runs.

Comment #164 - Posted by: hazardj at February 9, 2012 11:07 AM

As rxd @cfp

28.02

Comment #165 - Posted by: Jonblaze at February 9, 2012 12:07 PM

Jeff @ 2.0
23:13

2T
22:48
Turn around point was 70th St.

Comment #166 - Posted by: Jeff & Charity @ CF Snohomish at February 9, 2012 12:09 PM

Had to miss this one due to work schedule :( very disappointed, love these combinations!! I'm getting addicted :)
Fantastic pic!!

Comment #167 - Posted by: Tracey at February 9, 2012 12:25 PM

my version:

5 RFT of:

1 min single under jump rope (continuous ~ 100 single under)
(15) 95" squat clean thrusters

20:49

very tough for me. squat clean thrusters take everything out of me!

Comment #168 - Posted by: GleichSTL m/34/178/5'10" at February 9, 2012 12:27 PM

M/34/5'9"/ 194 lbs

as rx'ed 32:30

Not a remarkable score, but a great WOD.

Comment #169 - Posted by: Garfish at February 9, 2012 12:47 PM

24:20
600meters, talk about your active recovery!

Comment #170 - Posted by: PT Mike at February 9, 2012 12:55 PM

34:57, 65 lbs, rowed...looking at some of the times, maybe I didn't do as bad as I though since lower back was hurting (maybe from DL and having to row the last two WOD's as a running sub)

Comment #171 - Posted by: RussA at February 9, 2012 1:08 PM

2nd wod did the run on a treadmil but lost bit of time in the transition but got 24:40 happy with it

Max McGinnity
Pt
www.maxmcginnity.co.uk

Comment #172 - Posted by: Max McGinnity at February 9, 2012 1:36 PM

Time - 23.58.62
Notes: First time with WoD. 65lbs for 10 reps per round.

Comment #173 - Posted by: AB at February 9, 2012 1:45 PM

Completed Thurs
Scaled 3 Rds
600m treadmill runs
75# squat clean thrusters 10 reps

13:30

Laura f/49/5'7/140

Comment #174 - Posted by: power-girl at February 9, 2012 2:02 PM

24:40 as Supa Rx'd
105lb Clusters
650m Runs (what was available for a known distance)
also, DAMN THE INDIVIDUAL that came up with this, crazy pain!

Comment #175 - Posted by: Eckers 22/M/6'/189lbs at February 9, 2012 3:15 PM

37:36 as rx'd
-Went up and down stairs for transitions
-On treadmill at 10 for all rounds
-I really struggled with the SCTs

Comment #176 - Posted by: Magnus 26/5'8"/160-165 at February 9, 2012 3:49 PM

Runs @ 400M; SQ CLean Thrusters @ 75#: 26:50

Comment #177 - Posted by: GU997/M/42/200#/5'10" at February 9, 2012 4:10 PM

Five rounds for time of:
Run 600 meters
95 pound Squat clean thruster, 15 reps
TIME: 45:25

Comment #178 - Posted by: Cruz at February 9, 2012 4:15 PM

24:15
Lower back was tight throughout. STRETCH before hand.

Comment #179 - Posted by: Xman at February 9, 2012 4:21 PM

M/35/5'4"/145lbs
As RX'd
29:37

Comment #180 - Posted by: Matt Burritt at February 9, 2012 4:27 PM


22:58

Comment #181 - Posted by: Kevin McClellan 50/195 at February 9, 2012 4:58 PM

Take the squat out of a clean and you might as well take the Fit out of CrossFit!

Comment #182 - Posted by: KevinW at February 9, 2012 5:20 PM

25:40 RX

Comment #183 - Posted by: 513climber at February 9, 2012 5:21 PM

22:03 @ crossfit snohomish. Unbroken

Comment #184 - Posted by: JDisch at February 9, 2012 5:49 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 #185 - Posted by: Pete In SunCity at February 9, 2012 5:53 PM

49:40

Comment #186 - Posted by: myles456 at February 9, 2012 6:07 PM

28/m/5'11"/190
As rx'd
27:23

Comment #187 - Posted by: justaman - liberty, sc at February 9, 2012 8:53 PM

M/40/190

Scaled thrusters to 65lb. Did them as squat cleans. Treadmill at 7.5mph

34:28

Comment #188 - Posted by: Scott Andresen at February 9, 2012 9:12 PM

Jumped rope 2 minutes for run. At least 20 double unders a round.

Weight as Rx'd

17:07

Comment #189 - Posted by: Paul Daniel m/28/6'2/195 at February 9, 2012 9:37 PM

5 rounds
600m run
85# SCT's

33:15

Comment #190 - Posted by: DPL at February 9, 2012 10:33 PM

M/24/128lbs

Scaled Clean Squat Trhuster to #70lbs

26:55

Comment #191 - Posted by: HugoLopez at February 10, 2012 12:25 AM

i'm not thrilled with some of the reebok ads for cf either guys, but "liked crossfit when it wasn't mainstream"?? really?? have the wods changed?, are your times worse, now that reebok is a sponsor??

c'mon, granted most of us cfer's started it to be different, then realized it actually worked too. forget that everyone knows cf now, and just do what is best for your body, find something else for your mind to feel like you are still a rebel.

Comment #192 - Posted by: mtvet at February 10, 2012 8:58 AM

M/66/190-Five rounds (scaled to 2) for time of:
Run 600 meters
95 pound Squat clean thruster, 15 reps
21:36

Comment #193 - Posted by: peejay2 at February 10, 2012 9:42 AM

M/34/5'9"/150

As rx'd.

29:55

Comment #194 - Posted by: Antun Karlovac at February 10, 2012 9:46 AM

24:25 (not sure if the bar I had was 35 or 45# so it may have been scaled to 85#)

Comment #195 - Posted by: mlt at February 10, 2012 11:03 AM

27m41s

Comment #196 - Posted by: Dcestnik at February 10, 2012 11:56 AM

29:02 as Rx'd

Comment #197 - Posted by: Ryan E at February 10, 2012 4:08 PM

17:30

Comment #198 - Posted by: Charles felx leduc at February 11, 2012 11:05 AM

35:32 as rx'd

Comment #199 - Posted by: RCL at February 11, 2012 2:16 PM

As rx´d after long days work. Though but appreciated it!

23:55

Comment #200 - Posted by: tanzenfranz . M/28/188kg/92cm at February 11, 2012 3:04 PM

40 lb dumbbells
Treadmill

44:30

Comment #201 - Posted by: timothy2k at February 11, 2012 4:58 PM

40 lb dumbbells
Treadmill

44:30

Comment #202 - Posted by: timothy2k at February 11, 2012 5:00 PM

Five rounds for time of:
Run 600 meters
65 pound Squat clean thruster, 15 reps

tt = 32:39

Comment #203 - Posted by: fitz997 at February 12, 2012 3:51 PM

39.09. Rxd.

Comment #204 - Posted by: JonNYC 43/M/175/5'11 at February 12, 2012 8:04 PM

36:05, 75#

Comment #205 - Posted by: Abhi at February 13, 2012 2:28 PM

As rx'd

35:05

Comment #206 - Posted by: al deezy at February 13, 2012 4:32 PM

33 yom, 190 lbs

35:00 as rx'd

Comment #207 - Posted by: Jeff Weltmer at February 14, 2012 5:10 AM

3 rounds for time
600 m run
25 lb squat clean thrusters X12
15:35

Comment #208 - Posted by: Jason O'Dell at February 14, 2012 9:39 AM

41 years old, 5'11", 158lbs. I have a 0.7 mile loop instead of measuring a 600 meter loop. Could not do the 95lb squatclean thrusters unbroken (settled for 5/5/5 @10 seconds). Total time for the workout was 40:47, wore Vibram Bikila LS for the workout.

Comment #209 - Posted by: John at February 14, 2012 12:37 PM

27:37 @ 690m runs

Comment #210 - Posted by: Romance at February 14, 2012 12:38 PM

31:13
Double 45lb KB squat clean thrusters

Comment #211 - Posted by: Leibc2 at February 14, 2012 2:41 PM

M 38/5'10"/186

Rx'd
39:20

Comment #212 - Posted by: Rholl at February 14, 2012 3:26 PM

M 38/5'10"/186

Rx'd
39:20

Comment #213 - Posted by: Rholl at February 14, 2012 3:27 PM

On treadmill ran 1st 4 at 9mph, last at 8. For sq cl thrusters first set 10-5, rest unbroken. As rx'd:

28:15

Comment #214 - Posted by: dsm19 M / 33 / 6'0 / 210 at February 14, 2012 4:38 PM

65# (midway through back was in serious pain, switched to hpc-thrusters)

29:34

Comment #215 - Posted by: Callum at February 14, 2012 6:24 PM

40:55

65Lb Squat Clean Thursters

Comment #216 - Posted by: Bre F/26/5'9" at February 15, 2012 2:53 AM

As Rx'd: 30:37

Comment #217 - Posted by: Dennis M/28/6'0/195 at February 15, 2012 3:55 AM

36 yom. 202 lbs.

38:25 @75 lbs. runs inside and slightly longer than 600 meters.

Comment #218 - Posted by: KGW at February 15, 2012 1:44 PM

37:40 rx'd woodway curve

Comment #219 - Posted by: B-Mo at February 15, 2012 2:35 PM

27:36

Comment #220 - Posted by: nsb at February 16, 2012 9:09 AM

4 rounds, 67#

24:19

Comment #221 - Posted by: Brian R M / 49 / 6'2" / 188 at February 16, 2012 10:12 AM

clean thrusters

4 rounds: 25:28

Comment #222 - Posted by: squirrel at February 16, 2012 1:29 PM

24:14

Comment #223 - Posted by: therozfather. 31/M/194 at February 16, 2012 2:20 PM

As rx'd, 26:41.

I paced this for the first several rounds, breaking the squat clean thrusters at every 5 and running at a comfortable pace (~2:45). Picked it up in round 4, and tried to go hard in round 5. Last run was ~2:15. I had hoped to get through all 15 thrusters in the last round, but I had to drop the bar after 10. Runs felt pretty good today - I like running in the rain.

Comment #224 - Posted by: Mel 38/m/5'10"/175 at February 16, 2012 2:46 PM

M/42/5'8"/170

AGONY!

Only did 3 rounds (as Rx'd) cuz I'm a POO-C

21:00

Comment #225 - Posted by: Jon Craig at February 16, 2012 2:46 PM

in filter, 26:41, in the rain

Comment #226 - Posted by: Mel 38/m/5'10"/175 at February 16, 2012 2:46 PM

3 rds:
500M row
15 hang squat clean thruster - 95#

11:00

Comment #227 - Posted by: MikeyPaul - M/30/5'8"/170 at February 16, 2012 6:43 PM

44m, 6-215
row sub for run- 600m

26:48

Comment #228 - Posted by: will h at February 17, 2012 5:26 AM

37:46

Comment #229 - Posted by: Pacers at February 18, 2012 4:41 AM

10wk of Cf
6ft male 239
5 rounds of 600m run and 95lb clean thrusters
i started round one with the run and did 15 regular thrusters and on round 2 i was on my 12th thruster when someone told me i was suppose to be cleaning it each time so on round 2 i went back to zero did the 15 the correct way and counted that as round one so in all i did 6 rounds and did an extra 12 thrusters in round 2 and round one was 15 thrusters that time was 38 min round one took 4:30 so the 5 rounds of the correct clean thrusters took me 33:30 min but i also got to take in to count i did those 12 thrusters in round 2 plus 15 clean thrusters so my time is all screwed up and round 6 took me forever cause i was gone so i think i could have did this under 30 min if you take out the extra 600m run and 27 regular thrusters.

Comment #230 - Posted by: billy at February 19, 2012 9:53 AM

25:21

Accidentally did squat thrusters and not cleans...Pretty sure I still felt it though!

Comment #231 - Posted by: Andy at February 21, 2012 3:16 PM

51/m/190

Rx 38:54.

Comment #232 - Posted by: denob at February 23, 2012 9:49 AM

Five rounds for time of:
Run 600 meters
95 pound Clean & Jerk, 15 reps

21:40

Ran at 8-8.5 mph on the treadmill and broke the 15 reps into 1,2,2,3,3 sets for each round. Very intense WOD!

M/27/5'11''/195

Comment #233 - Posted by: Kent at February 23, 2012 1:03 PM

m/38/5'9/181
CFWU-3. Pushups instead of dips 3rd. Superman. No Burgener. Run 400m on TM.
Runs on 100m course in backyard.
34:09
Decent job pushing toward end of runs. Sq cleans/thr not too bad. Focused on hips & shoulders rising at same rate & landing behind initial stance after jump to promote hip ext.

Comment #234 - Posted by: jrm at February 25, 2012 7:40 PM

5 rounds

Subbed 2 min of jump rope for the run
95 lbs squat clean thrusters

32:25

Back and legs are cooked. Great workout:)

Comment #235 - Posted by: Redmarcher at February 26, 2012 4:57 PM

rx 36:36

Comment #236 - Posted by: tum1 at February 26, 2012 7:47 PM

CF WU

WOD for 2/8/12

Five rounds for time of:
Run 600 meters (treadmill)
95 pound Squat clean thruster, 15 reps (probably b/t 65 or 75lbs - small bar and 25 on each side)

around 30 mins - only did 6 reps last round b/c of time, otherwise 5 rounds - not great coming off a bad weekend but at least got in there

Comment #237 - Posted by: TZ at February 27, 2012 8:56 PM

32:32 @ 65#

Comment #238 - Posted by: SF at March 10, 2012 8:25 AM

36:50
t/m run @ 3% & 15-14kph

Comment #239 - Posted by: zenoperegrinus at March 20, 2012 2:41 PM

27:24
As Rx'd

Comment #240 - Posted by: fathertyme 34/m/6'/175# at April 3, 2012 11:18 AM

CFWUx1, 5x45
28:33

Mitch: 28:57, 400m, 36 lbs

Comment #241 - Posted by: Doug at July 4, 2012 4:53 PM

31:33
treadmill
did not do last 600 as ankles were giving out.

Comment #242 - Posted by: sr at February 11, 2013 2:03 PM
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