May 11, 2012

Friday 120511

2012 CrossFit Games Regional: Individual Event 6

For time:
Three rounds of:
345 pound Deadlift, 7 reps
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 100lb dumbbells
28 Burpee box jumps, 24" box
100 foot Farmer carry, 100lb dumbbells
3 Muscle-ups

Ben Smith 13:24. Post time to comments.

Aiken_RopeClimbB&W_th.jpg

Enlarge image

Is this an efficient position for rope climbing?


"The Power Swing" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]


WOD Demo with Jaime Gold at the South East Regional - video [wmv] [mov] [HD mov]

Posted by Pukie at May 11, 2012 5:00 PM
Comments

riiightt... lol

Comment #1 - Posted by: James at May 10, 2012 5:14 PM

Three rounds?... I'll be lucky if I make it through 1!

Comment #2 - Posted by: CurtisB at May 10, 2012 5:19 PM

3...2...1... GO!

Comment #3 - Posted by: Tristan at May 10, 2012 5:21 PM

Hey JuliePlatt!

Bet you thought no one saw your post about the Canadian Olympic Rowing Team Reunion, eh? Congrats on being part of such an awesome thing, and more so, good on ya for (finally) giving yourself permission to fully enjoy your part. How cool! So few people even SNIFF something like that, and there you were right in the middle of it. So glad you had fun at the Reunion.

Re: shrinking...Lil'bingo has finally convinced me that I am, sadly, NOT 5'8 1/2". I, too, had to rebate my 1/2". Sigh.

Comment #4 - Posted by: bingo at May 10, 2012 5:22 PM

I would say yes, if the athlete were going down the rope, but the way this picture is I'm not sure. Maybe might be a little more efficient if he were more compressed (closer) to the rope.

Comment #5 - Posted by: ckatech at May 10, 2012 5:29 PM

Seems like either his legs or his arms should be straight, depending on which part of the movement he's doing.

Comment #6 - Posted by: Foster at May 10, 2012 5:39 PM

Holy Reebok Zigtechs!!!

So much respect for our Crossfit Elite Competitors!!

Comment #7 - Posted by: Fred Dedrick at May 10, 2012 5:43 PM

maybe for a monkey ..... or he is just touching the top of climb with feet instead of hands .....

Comment #8 - Posted by: kenny at May 10, 2012 5:59 PM

Hmmmm ... I'm interested in the comments about the picture.

This is the way I do it ... Pretty much knees to elbows so we can get as much rope as we can. I can get up on a 15ft rope in less than 2.5 pulls. Must be fast because holding will kill your arms.

Comment #9 - Posted by: G at May 10, 2012 6:02 PM

He would be a lot more efficient if he pulled his knees closer to his chest and kept hit feet underneath his butt.

He is doing a great job but could definitely be a little more efficient. The farther our loads or anchor points get away from our mid-line the harder we have to work to stabilize ourselves and move, especially in a dynamic plane like a rope climb.

But great effort and AWESOME pic!

Comment #10 - Posted by: Cody Looney at May 10, 2012 6:27 PM

looks pretty good to me - he's all set to get some serious hip drive on his pull

Comment #11 - Posted by: Mel the king at May 10, 2012 6:34 PM

I don't know I feel this could be good. If his knees are coming up close to his hands to cover the greatest distance and he uses that position to kip up onto his feet.

Comment #12 - Posted by: Andrew A at May 10, 2012 6:37 PM

but then again watch Rich Froning on his 2011 rope climb, and that is what is see as the most efficient with regards to speed.

Comment #13 - Posted by: ckatech at May 10, 2012 6:56 PM

I'm kinda new to all these workouts. Could any body tell me what a muscle up and toes-to-bar are? Please and thank you.

Comment #14 - Posted by: Connor Napierala at May 10, 2012 7:07 PM

A muscle up is a ring pull up to a dip. A toes to bar is holding on to the pull-up bar while touching that same bar with your toes

Comment #15 - Posted by: Kelly Guillory at May 10, 2012 7:23 PM

what if 345 deadlift is like my max l0l

Comment #16 - Posted by: Ryan at May 10, 2012 7:38 PM

Looks efficient to me. Bring the knees to the hands while keeping the arms straight. Follow with hip drive and extension. Repeat until you get to the top. 3-4 bites of the rope to get 15 feet.

Comment #17 - Posted by: nickg at May 10, 2012 7:41 PM

That's how I do it. Its very quick. Its also how I taught my girls to do it and they were the only ones in their 6th grade gym class to make it to the top.

#13 Connor - There are videos of all the different exercises on the Exercises and Demos page (9th tab down on the left menu). Welcome to Crossfit!

Comment #18 - Posted by: JPW at May 10, 2012 8:01 PM

13 min??? No way !

Comment #19 - Posted by: Kerber at May 10, 2012 8:02 PM

This is not efficient at all assuming he is ascending. Looking at the length of the rope between his hands and feet he hasn't gained anymore rope than he would have by simply flexing the hip and knee and pulling the feet up underneath his torso. This position would also leave him in a more upright position allowing more use of the legs and better mechanical advantage on the rope.

His arms are also bent which means he's using muscle to hold the position when he could keep his arms straight and allow the joints to support more of the load. But then again his feet would need to be under him, not out in front.

Comment #20 - Posted by: Shane at May 10, 2012 8:30 PM

YES! That is an incredible position for a rope climb. I bet he got to the top in 2.5 pulls. In this picture, he's about to stand up from a HUGE distance his feet just traveled. The higher you can get your knees/feet up the rope & closer to your hands, before you stand up to make another pull, the fewer amount of pulls you'll need to make to get to the top.

Comment #21 - Posted by: Bekah at May 10, 2012 8:57 PM

Yes, I wonder every time I watch people out side the military climb ropes for a competitive/time reason or even a longevity reason. If he didn't raise his hands any higher, which would cause your arms to burn out and just brought his legs that high, which would allow the legs to do most of the work. In the end everyone is going prefer whatever feels best to them.

Comment #22 - Posted by: Eric at May 10, 2012 9:52 PM

This WOD is absolutely insane... Unfortunately I'm camping this weekend and have to delay (or cancel). ;-)

Comment #23 - Posted by: Chad at May 10, 2012 10:07 PM

If he brings his legs back directly under him and uses them to stand up instead of pulling his weight with his arms then yes. But if he pulls with his arms from that position it is not so efficient.

Comment #24 - Posted by: Zombieleg at May 10, 2012 10:40 PM

Anyone know the song in the Regional Vid?

Comment #25 - Posted by: djl326 at May 10, 2012 10:43 PM

Girls.....unbelievable effort but not much footage come you guys can do better then that...

Comment #26 - Posted by: Rod FARDELL at May 10, 2012 11:59 PM

Talking about Ben's robe climbing form reminds me of the old joke. What do you feed an 800lb. gorilla? Anything he wants. Considering Ben took 3rd in the games last year, I'm going to say I could learn a thing or two from him. As a matter of fact, I did, when he was teaching some Friday afternoon classes at XFO.

Comment #27 - Posted by: Swanie at May 11, 2012 1:55 AM

M/1.80 m/90 kgs

Time 18 min 50..

Comment #28 - Posted by: pierre at May 11, 2012 2:13 AM

20:50 Scaled: 240# Deadlift, 100ft carry w/50# & 60# kettlebell. (rings 75ft away from deadlift)

Comment #29 - Posted by: ART M/43/5'5"/148 at May 11, 2012 2:37 AM

Did a 100kg deads, 7 pull ups and dips with rings(still strugling with MU), 10 toes to bar and used 42kg DB for the walk,rest was done as given, time was 27:15. Only my 2nd week doing crossfit training and it really kicked my but, yet I enjoyed it so much:)

Comment #30 - Posted by: stevieG at May 11, 2012 2:42 AM

m/44/5'6"/145
225# DL
3-1 PU/DIP-MU
20# DBS/WB
70# FARMER CARRY
BURPEE BOX JUMP OVER BENCH

29:28

Comment #31 - Posted by: duane at May 11, 2012 3:43 AM

My concern would be his safety!!

If he loses one of his grips he's completely parallel to the floor and will destroy his back upon impact! At least a more vertical level would allow his feet to hold the weight until he could regrip.

Comment #32 - Posted by: Brian at May 11, 2012 5:26 AM

Scaled Deadlift to 275, everything else Rx'd - 28:55

Comment #33 - Posted by: Townsend m/28/5'8"/140 at May 11, 2012 5:32 AM

33:34

225lb DL, 1 pull-up & 4 dips for each muscle up
14lb med ball, 20 sec each way to pull up bar for toe-to-bar
75lb farmer carry

I did my best-Pooped!

Comment #34 - Posted by: CE M/41/5'10" 178# at May 11, 2012 5:33 AM

28:17

Comment #35 - Posted by: Connor Napierala at May 11, 2012 6:02 AM

yep....looks good

Comment #36 - Posted by: phil at May 11, 2012 6:05 AM

Efficient in terms of expending the least energy to get up the rope? No, of course not.

Efficient at taking the strain off the arms and turning the climb into a series of squats and KTEs, letting the athlete climb effortlessly? Absolutely.

Comment #37 - Posted by: Chris at May 11, 2012 7:12 AM

whats the expectation in you dont have any rings to use for the muscle ups?

Comment #38 - Posted by: matt w at May 11, 2012 7:16 AM

30:43 as rx'd

M/25/69"/195#

Comment #39 - Posted by: w.s. at May 11, 2012 7:38 AM

29:53

Scaled to 270lbs/75lbs.

FOB Salerno

Comment #40 - Posted by: james.patrick [M/50/66"/135] at May 11, 2012 7:38 AM

34:30 as rx'd except DL at 335.

Comment #41 - Posted by: Kyle Bisceglie 45/m/5'10"/180 at May 11, 2012 7:48 AM

"The Power Swing" is another word for "Forced Reps" in the swing given name and function already by Pavel in "Enter the Kettlebell".

Comment #42 - Posted by: Nathan at May 11, 2012 7:49 AM

Thanks Bingo.

Yes, I thought my comments yesterday had been missed. It often happens when they get stuck in the filter for most of the day.

Comment #43 - Posted by: JuliePlatt at May 11, 2012 7:52 AM

Yes

Comment #44 - Posted by: peter at May 11, 2012 7:52 AM

M/34/6'3"/200

315lb DL

32.33

Ouch. I mean... OUCH.

Comment #45 - Posted by: Ben S at May 11, 2012 7:55 AM

Julie Gold is badass.

Comment #46 - Posted by: Meg at May 11, 2012 7:57 AM

Or Jamie...

Comment #47 - Posted by: Meg at May 11, 2012 7:58 AM

Or Jamie...

Comment #48 - Posted by: Meg at May 11, 2012 7:59 AM

8

Complete the heaviest set possible:
This is a combination lift of four movements that make up one rep:
1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean
Perform 3 reps per set. 
*Work up to the heaviest set of 3 reps possible. 

185 for 2 full reps

Then

Front Squat 5x3 @ 185
Full GHR 3 x 6 

Comment #49 - Posted by: Jonblaze at May 11, 2012 8:10 AM

Awesome WOD! I need help on this; what is a Farmer's carry? I've searched the website and couldn't find it.

My sincere appreciation to all of you for being so inspirational!

Comment #50 - Posted by: Jeff Blackwell at May 11, 2012 8:18 AM

M/37/6'1"/200

DL- 185 (sore back)
Jumping muscle ups
Farmers Carry - 85lbs

23:15

FOB Salerno

Comment #51 - Posted by: David Vinup at May 11, 2012 8:31 AM

M/15/5'10"/150

A farmers carry is in the WOD Demo. It is simply a walk with the weights in your hand. For Rx you can Either clean the dumbells or Kettlebells and walk with the on your shoulders, or carry them by your side. Most people choose to walk with them at their side with their arms locked out. Much easier that way.

Comment #52 - Posted by: Tristan at May 11, 2012 8:34 AM

Trevor rules and totally kicks butt regardless of what people think about his form on this. Whewt whewt! CF540!

Comment #53 - Posted by: C's at May 11, 2012 9:26 AM

This WOD is nuts!! Im excited for it though. It just shows how much farther I have before I get to the Games.

Comment #54 - Posted by: Doc at May 11, 2012 9:36 AM

30:34 as rxd

gorilla tape a bunch of 5# & 10# plates to my kettlebells for the farmer carry.

Comment #55 - Posted by: aermio m/33/5'7"/155 at May 11, 2012 10:04 AM

Right on Jaime Gold!

Comment #56 - Posted by: Amber at May 11, 2012 10:09 AM

44/M/160
225-DL
straight bar muscle ups
20 in box jump
70 lb farmer walk
20:25

Comment #57 - Posted by: mhollis at May 11, 2012 10:14 AM

2012-05-09: 27:00. 310,91's.

Comment #58 - Posted by: gs at May 11, 2012 10:18 AM

Made up yesterday's L pull-up/back ext workout this morning.

7:15, as Rx'ed.

Then, one of Wednesday's 800's.

3:19

Comment #59 - Posted by: Kevin C. (M/53/5'11"/175) at May 11, 2012 10:24 AM

44/m/176cm/72kg

275 pound Deadlift
Dumbbells thrusters for wall ball shots, 22 pound each
Toes-to-rings
Farmer carry with 77 pound (35 kg) dumbbells

23:01

Comment #60 - Posted by: Memuc at May 11, 2012 10:32 AM

275 lb. DL
all else as rx'd
31:33

Comment #61 - Posted by: SB at May 11, 2012 10:35 AM

M/29/6'0"/167.
29:33
275 DL
75lb carry
That sucked

Comment #62 - Posted by: Michael at May 11, 2012 11:14 AM

F/27/145/5'9 24 min...wow almost puked
3x
7 TBDL 105#
7 Pullups
3x
21 wallballs 10#
21 toes to pole (supine)
1x
100ft farmers carry 50# DB's
28 burpee box J 24 inch
100 Ft Farmers carry ""
6 Pullups

Comment #63 - Posted by: Kerber at May 11, 2012 11:19 AM

M/38/5'9"/157 lbs

Since this my second day into Crossfit I scaled it way back

23:05 and I scaled it way back. 135 lbs deadlifts. Instead of muscle ups I did 2 pull ups and 1 dip per muscle up. And 50lbs farmer carry. Holy crap!!! Sucking wind!!!!!!

Comment #64 - Posted by: Chevytahoe77 at May 11, 2012 11:20 AM

M/26/5'10"/200
23:00
345 first two, 315 last rnd.
no rings, 1 pull up, 3 dips.
everything else rx'd
good stuff

Comment #65 - Posted by: matt w at May 11, 2012 11:24 AM

Weighted pullups, 5x3, week 4

90, 100, 110, 120, 130(1)

1 mile run (13 laps indoor track)

8:05

At the fascinating, old YMCA in Salem, OR. Nice job Kevin.

Comment #66 - Posted by: mas 55/M/150 at May 11, 2012 12:05 PM

Hey what is a good substitution for the wall ball shots? i don't have any medicine balls. I've been to Dick's sporting goods and Wal-Mart looking for one and neither has it.
Any advice would be appreciated.
Thanks!

Comment #67 - Posted by: Michael Rose at May 11, 2012 12:06 PM

275 DL
5 jumping MU

29:14

Comment #68 - Posted by: Albert Rodriguez at May 11, 2012 12:33 PM

M/ 38/ 133 lbs/ 5'-6"
DL 3 x on the minute for 12 minutes:
faster than normal warmup
95 lbs x 8 very slow and perfect ROM
135 lbs x 8 a little faster and perfect ROM
185 lbs x 6 a little faster with great form
225 lbs x 5 good pace - about 8-10 seconds

1) 235 lbs x 3 good pace - about 8-10 seconds
2) 245 lbs x 3 " - "
3) 245 lbs x 3 " - "
4) 245 lbs x 3 " - "
5) 245 lbs x 3 " - "
6) 245 lbs x 3 " - "
7) 245 lbs x 3 " - "
8) 255 lbs x 3 " - "
9) 255 lbs x 3 " - "
10) 255 lbs x 3 " - "
11) 255 lbs x 3 " - "
12) 255 lbs x 3 " - "
13) 265 lbs x 3 " - "

I was scrapping my shins too much.. that was actually bothering me a bit at the end.. I need to get shin guards or something like that.. protective socks??
POST WOD:
I was goind to do a post WOD of rowing & HSPUs but only rower was being used - so I did:
3 rounds of 10 SDHP + 10 HSPU
I did it in about exactly 3:00
Good fast hard WOD... I went unbroken until last HSPU - I had to stop after 7 and then finish up. All strict HSPUs - I need to work on my kipping HSPU for higher reps to conserve energy and not burn out.

Comment #69 - Posted by: anton at May 11, 2012 12:35 PM

70# Farmer's walk

24:51

Comment #70 - Posted by: ferb 179# at May 11, 2012 12:36 PM

Trevor gets the rope climbed in 2 pulls- efficient! Besides, he is super HOT! That is what really matters, right?;)

Comment #71 - Posted by: Holland, wife at May 11, 2012 12:38 PM

32:32 (225/20/73 lbs)

Comment #72 - Posted by: gb 44/m/71"/185# at May 11, 2012 12:46 PM

42yo/5'10/192

Scaled deadlift to 250 and muscle-ups to 1 pull-up/1 dip for each, rest as rx'd

29:00

Comment #73 - Posted by: Ed at May 11, 2012 12:57 PM

27:45 as Rx'd
except with 70# 180' farmer carry

Comment #74 - Posted by: Jetté 42/M/5'11"/170 at May 11, 2012 1:00 PM

As required 28m 187lbs 5'8 18:45 sweet wod

Comment #75 - Posted by: Nestor Coris at May 11, 2012 1:06 PM

m/25/6'2"/187

DL at 285
7 MU = 10 PU and 10 Dips
3 MU = 5 PU and 5 Dips
Everything else rx'd

29:31

Wished to do 300 DL but am glad I didn't... Third round was at 1 or 2 reps... Great workout

Comment #76 - Posted by: Shmitty at May 11, 2012 1:09 PM

As rx'd 26:00

Comment #77 - Posted by: John at May 11, 2012 1:10 PM

25:56

Comment #78 - Posted by: mlt at May 11, 2012 1:42 PM

killer workout

Comment #79 - Posted by: Alex at May 11, 2012 1:47 PM

Pack Scaling 25:36

Comment #80 - Posted by: Brad/6'4"/200/m/31 at May 11, 2012 1:47 PM

It's kind of hard to tell but it looks like his feet are above his hips. So when he applies force at his feet by extending his legs, his hips & body would actually move down, unless he applies an upward force (pulls with his arms) to move his hips above his feet.

The most efficient movement on a rope climb happens when your hands, hips, and feet are in as close to a vertical line as possible. As you move farther from this ideal position the forces you apply with your legs will apply less vertically and more horizontally, which will need to be balanced with pulling/effort from your arms.

A good proxy for determining rope climbing efficiency is simply the position of the rope. If it's only a little bent at your feet & hands you're doing great. In the picture the rope is really bent (looks like 90 degrees) at his hands and feet, so that means he's applying forces sideways and not up.

Easy fix: just keep your feet under your hips & the rope close to your body at all times.

Comment #81 - Posted by: Avi at May 11, 2012 2:01 PM

m/21/5'8/160

For time:
Three rounds of:
345 pound Deadlift, 7 reps
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 100lb dumbbells
28 Burpee box jumps, 24" box
100 foot Farmer carry, 100lb dumbbells
3 Muscle-ups

Time: 24:38 w/ a 20lb vest.

Comment #82 - Posted by: Drewpy at May 11, 2012 2:22 PM

Yes, very. The key to climbing a rope is to maximize the work your legs do and minimize the work your arms do. The higher you lock your feet on the rope, the more distance you cover with each clinch. Also, note his arms are nearly fully extended, so he is resting on his bones and ligaments, not his biceps and lats.

The only issue is his footwork. There are more effective ways to do it. Search You Tube for "West Point Rope Climb" and look at the Lock and Clinch methods.

Comment #83 - Posted by: Ed at May 11, 2012 2:40 PM

I must be way out of shape

For time:
Three rounds of:
225 pound Deadlift, 7 reps
21 pull ups, 21 dips
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 60lb dumbbells
28 Burpee box jumps, 24" box
100 foot Farmer carry, 60lb dumbbells
9 pull ups 9 dips

Time: 1:03:23

Just happy i didn't quit

Comment #84 - Posted by: Struggle at May 11, 2012 3:32 PM

M35/5'4"/144lbs
Subbed 275 for DL and 95 lb dumbbells for farmers carry
All else as RX'd
20:48

Comment #85 - Posted by: Matt Burritt at May 11, 2012 3:53 PM

M/26/6'5/225

As Rx'd except subbed muscle ups for chest to bar pull up followed by dip (basically the broken movement).

31:17

Didn't think I could DL 350# 7x, then hit 7 unbroken and felt like I could have pushed to 10. Awesome workout.

Comment #86 - Posted by: C. Stafford at May 11, 2012 3:58 PM

subbed 45 lb thrusters for wall ball shots everything else as rx'd About puked 22:30.

Comment #87 - Posted by: drew at May 11, 2012 4:35 PM

Hey JuliePlatt, great post yesterday. Sounds like quite the cathartic experience for you.

Scaled big (or little) time today.
1 round of 185# DL then dropped to 135# for rest.
1 round of bar mu and 3 of second set, then dips and PU from there.
15# wall ball
70# db farmer's walk.
29:03. My lovely bride kicked my butt on this one.

Comment #88 - Posted by: tim m/50/69"/130 at May 11, 2012 4:39 PM

For time:
Three rounds of:
225 pound Deadlift, 7 reps
5 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar
then,
60m Farmer carry, 30kg dumbbells
28 Burpee box jumps, 24" box
60m foot Farmer carry, 30kg dumbbells
3 Muscle-ups

37:08

Comment #89 - Posted by: DPL at May 11, 2012 4:46 PM

17'40''

Comment #90 - Posted by: Allyson BH at May 11, 2012 5:26 PM

F/41/5'6"/150

modified and scaled alot!

3 rnds
150# DL, 7 reps
7 MU wimpy progressions

3 rnds
21 wall ball shots, 14# to 9'
12 T2B

100' farmer carry, 50#DBs
14 Burpee box jumps, 20"
100' farmer carry, 50#DBs
3 wimpy MU progressions

23:03

Comment #91 - Posted by: mom to five at May 11, 2012 6:03 PM

M/42/6'3"/263#
12/27/08
New hip 8/16/10

Three rounds of:
225 pound Deadlift, 7 reps
7 pull-ups
7 ring dips, feet on floor
then,
Three rounds of:
21 Wall ball shots, 22lb ball to 9’10”
21 Toes-to-bar
then,
100 foot Farmer carry, 225# barbell
28 Burpees
28 step ups
100 foot Farmer carry, 225# barbell
3 pull ups
3 ring dips
Total time: 30:53

Comment #92 - Posted by: Halvy at May 11, 2012 6:22 PM

28/m/5'11"/180
As rx'd with 100lb barbell instead of dumbbell
36:28

Comment #93 - Posted by: justaman - liberty, sc at May 11, 2012 6:26 PM

Rest day. Dog jog, bike to park w kid and toss Frisbee, swing on swings. Maybe swim later. Sunny Seattle!

Comment #94 - Posted by: matt h 50 179# 5' 11" 1marr11 at May 11, 2012 6:41 PM

Time: 28:47.7. Getting stronger!

Comment #95 - Posted by: Crystal Sweeney at May 11, 2012 6:55 PM

Is that an efficient position for rope climbing?
Yes,looks good to me, rope climbing was part of our regular PT in the Army

Comment #96 - Posted by: Pete In Sun City at May 11, 2012 6:57 PM

Tough one today. Curious to see how I would do with this one. Had some scaling going on.
1st round of deads as rx'd. Then dropped to 325.
Farmers carry with 80 # kbs. Don't own 100# dbs.
All the rest as rx'd.
30:29.

Comment #97 - Posted by: Kurt M/38/185 at May 11, 2012 7:02 PM

Second month since TKA
Physical therapy then, Modified WOD: done with deliberate and controlled form. Have to work out smart, my new knee ROM 0-145 and getting stronger
One round for time of:
135lb Deadlift, 7 reps
3:1 pull-ups/dips for Muscle-ups
11 Push press Wall ball shots, 20lb ball
11 Knees to elbows
50 foot Farmer carry, 20kilo Kettlebells
14 Burpee/Step ups, (standard stair)
50 foot Farmer carry, 20kilo Kettlebells
3:1 pull-ups/dips for Muscle-ups
15:54
M/54/6’/205

Comment #98 - Posted by: Pete In Sun City at May 11, 2012 7:11 PM

3 rounds of
185 deadlifts (all the weight that i could fit)
2:1 pull up and dips for Muscle-ups
then 3 rounds of
21 push press with 2 10 lbs dumbell
21 toes to bar
100 foot 70 lbs farmer carries
28 burpees box jumps
100foot 70lbs farmer carries
2:1 pullups and dips for muscle ups
m/24/5'10/200

Comment #99 - Posted by: Bryan V at May 11, 2012 7:45 PM

3 rds - 7 DL (345lb.)/7 MU's
20:25
DL at 345 is about 95% of my 1RM - brutal!

Comment #100 - Posted by: B. Rhaly at May 11, 2012 7:56 PM

M/19166Lbs
15:23 Rx'd
Subbed 40lb thruster for wallball shots

Comment #101 - Posted by: Michael Rose at May 11, 2012 9:46 PM

Too many people in the gym today to do this WOD so I did:

5 rounds:
15 wallballs (7kg)
12 kettlebell swings (24kg)
9 toes to bar

14:34

Comment #102 - Posted by: Brett (M/23/188cm/77kg) at May 11, 2012 10:03 PM

Deadlift 100#
Muscle up subbed 3 pull up, 3 dips
Wallballs subbed 20# thruster
55# dumbbell farmer carry

32:00

Comment #103 - Posted by: Saganamooo at May 11, 2012 11:10 PM

315 DL, 7pul ups 7 dips for one muscle up, the rest rxd in 33:01

Comment #104 - Posted by: Jaquel at May 11, 2012 11:35 PM

M/27/208/6,1"

For time:Three rounds of:
315 pound Deadlift, 7 reps
7 bar muscle ups
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 100lb dumbbells
28 Burpee box jumps, 24" box
100 foot Farmer carry, 60lb dumbbells
9 pull ups 9 dips.

21:57. Did this at a gym it was motivating to see about twenty people look at me like I was insane. Funniest comment I heard was I am going to pass out just watching him. Lol dead tired and sore.

Comment #105 - Posted by: Bryan at May 11, 2012 11:47 PM

holy crap. dead from the get go.
rx'd, slow going on dl and mu's. 17+ min for that set of 3 rounds. sets of 1's 2's on mu's, 2's 3's on dls.

40:50

these regional wods are beasts on the heavy. love it.

Comment #106 - Posted by: mtvet at May 12, 2012 12:14 AM

M: 32:36
7 Deadlift w/ 80kg
7 pull-ups
7 dips
21 barbell thrusters 20lb each
Farmer carry w/ 50lb each

F: 26:07
7 Deadlift w/ 30kg
7 pull-ups
7 dips
21 barbell thrusters 10lb each
Farmer carry w/ 25lb each

Comment #107 - Posted by: orkun at May 12, 2012 3:25 AM

f/30/5'5/128 (two lbs down, rad)

16:44

95# deadlifts
3pu/3dips per mu
45# farmer carry (each hand)

all others as rx'd

best comment (from a marine): I'm pretty sure I would have thrown up already.

Comment #108 - Posted by: kristen at May 12, 2012 5:47 AM

27:36

Comment #109 - Posted by: therozfather. 31/M/194 at May 12, 2012 7:15 AM

3 rounds:
225 lb deadlift x 5
10 dips

Then

3 rounds:
15lb wall ball shots
21 toes to bar

Then

75lb farmers walk x 100 ft
28 box jump burpees w/ 20" box
75lb farmers walk x 100ft
10 dips

26:29

Comment #110 - Posted by: D. Peterson at May 12, 2012 7:27 AM

scaled the deadlift down to 225 everything rx'd in 24min forgot to do the last 3 muscle ups. one of my friends puked and the other quit at the toes to bar :)

Comment #111 - Posted by: louashbee 24/m/150 at May 12, 2012 7:31 AM

forgot to post scaling: 275 DL and 75 DBs for the FW

Comment #112 - Posted by: mlt at May 12, 2012 9:27 AM

scaled 275# DL; 80# DBs for farmers carry, 3:1 pull-ups, ring dips =1 MU
34:49 m/51/168

Comment #113 - Posted by: Bruce at May 12, 2012 10:20 AM

22:20; as Rx'ed. I suppose I am satisfied with my time. I was hoping to get sub-20 minutes. Toes to Bar and burpee box jumps were shaky - lots of room for improvement there.

Comment #114 - Posted by: Arthur at May 12, 2012 11:16 AM

DL scaled to 315
K2E sub for T2B
100lb DB walk for ~60' x 2
all else as rx'd, PAC
then run around wash. mt, stretch

Comment #115 - Posted by: Ajax at May 12, 2012 11:26 AM

Totally insane but I did it. I subbed ring pull ups and ring dips as I'm still working towards my muscle up but feel I am getting closer all the time. One of my main goals is to do a muscle up and I'm going to celebrate when I get there

Comment #116 - Posted by: Sonny at May 12, 2012 12:25 PM

Had to sub 315# DL and bar muscle ups

27:47

Comment #117 - Posted by: Purp M/25/180 at May 12, 2012 2:13 PM

23:50 @ 165 lb DL
12 lb. WB
Regular burpees
55 lb FC

Comment #118 - Posted by: abh at May 12, 2012 4:27 PM

25:05. 205# DL. 1 pull up and 2 dips for each MU.

Comment #119 - Posted by: Mavrick at May 12, 2012 4:52 PM

Big scale of Regional WOD 6
3 rnds:135# DL, 7 reps + 14 dips
3 rnds: 14 WBS 12# + 14 T2B on floor
100’ farmer carry 35# lh 50# rh
14 box jumps 20”
100 farmer carry 35# lh 50# rh
14 dips
10:03
Then rows w 2 min rest:
500m 1:47.4
250m :51.3
125m :24.7
1000m row 3:51
2x10 48# face pull, 1x20 30# rev wr curl
Later, jog w/dog, kid; sprints; tabata planks

Comment #120 - Posted by: matt h 50 180# 1mar11 at May 12, 2012 10:50 PM

Regarding the rope climb photo...I've seen Trevor and his top athletes rope climb. They all use this method...this photo may not necessarily be the best representitive of their technique but he's at the top in two pulls and has guys slightly taller than him that can do it in 1.5 pulls. So...I don't know about you...but...that spells efficient to me.

Comment #121 - Posted by: Jay at May 13, 2012 10:51 AM

Three rounds of:
275 pound Deadlift, 7 reps
7 Muscle-ups with blue band help
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 90lb dumbbells
28 Burpee box jumps, 24" box
100 foot Farmer carry, 90lb dumbbells
3 Muscle-ups with blue band help

25:58

Comment #122 - Posted by: Bells 39/195 at May 13, 2012 7:26 PM

Had to scale and modify this a bit...

140kg Deadlift (1st rd only then down to 100kg), 7 reps
21 pulls up, 21 dips
then,
Three rounds of:
21 9kg thrusters
21 Toes-to-bar
then,
100 foot Farmer carry, 100lb dumbbells
28 Burpees alternating squat
100 foot Farmer carry, 100lb dumbbells
9 pull ups, 9 dips

41:40

Comment #123 - Posted by: Stuart M at May 13, 2012 10:24 PM

3 rounds:
7 deadlifts, 275#
7 muscle ups, start with feet on ground
then,
3 rounds:
21 db thrusters, 25# dumbbells
21 toes-to-bar
then,
100 ft farmers carry, 80# dbs
28 burpee box jumps, 24" box
100 ft farmers carry, 80# dbs
3 muscle-ups, with feet on ground

28:56

Comment #124 - Posted by: JFA at May 14, 2012 6:52 AM

205#DL
MU (bar MU approximation starting from 12" step)
70# DBs for farmers carry

29:14 Loved this!

Comment #125 - Posted by: Brian R M / 50 / 6'2" / 183 at May 14, 2012 8:36 AM

Did the 3 rounds DL, 21 pullup, 21ring dip, then the 28 burpee box jumps. 19:59. Already 100 degrees outside, it hurt. 275 on dl

Comment #126 - Posted by: ScottMacArthur at May 14, 2012 1:43 PM

Three rounds of:
185 pound Deadlift, 7 reps
7 Muscle-ups progressions
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 knee ups
then,
10 foot Farmer carry, 55 & 35 lb kettlebells
28 Burpee box jumps, 20” box
100 foot Farmer carry, 55 & 35 lb kettlebells
3 Muscle-ups progressions

tt = 14:53

Comment #127 - Posted by: fitz997 at May 14, 2012 7:01 PM

225 dl
3 pullups and dips = 1 MU
16# wall ball (heaviest around)
75# farmer walk
20" burpee box jumps

40:12

brutal wod, gym was busy and spent a lot of time waiting for pullup bars, but didn't mind the break

Comment #128 - Posted by: Callum at May 14, 2012 7:06 PM

33 yom, 190 lbs

40:13

scaled deadlifts to 275, burpee box jump on 30" box

Comment #129 - Posted by: Jeff Weltmer at May 15, 2012 9:42 AM

m/29/5'8"/183

54:39

Scaled deadlifts to 275 lbs. Sub'd 3 pull-ups and 3 bar-dips for every muscle-up. Sub'd 45 lb thruster for wall ball. Tore open hand on toes-to-bar.

Comment #130 - Posted by: Justino at May 15, 2012 12:34 PM

Subbed 205 for DL and 55lb dumbells for farmer walk
Brock 21:04
Matt 19:50
Sebastian 21:13
Got crushed on the box jump burpee's

Comment #131 - Posted by: sebastian at May 15, 2012 5:25 PM

Did the second half of the workout today:
3 rounds of
21 WB
21 Toe to bar, then
120ft Farmer walk with 80lb DB's(heaviest we have)
28 regular burpees
120ft farmer walk
9/9 pullups/dips
17:14
I liked it.

Comment #132 - Posted by: ScottMacArthur at May 16, 2012 11:19 AM

C-
rx'd w/ 225 DL, 14# WBS to 10' target, 70# KB instead of DB, out and back 50' @ CFS, 20" Box
19:05 w/o the 3 MU's at the end (forgot they were randomly @ end of WOD)

Comment #133 - Posted by: Jeff & Charity @ CF Snohomish at May 16, 2012 1:02 PM

275# DL

All else as Rx. 25:27

Bloody awful!

M/168#/6'/38yrs

Comment #134 - Posted by: britishfireman at May 16, 2012 4:20 PM

275# DL
2x pullups and dips per MU
10 toes to bar instead of 21

27:27

Comment #135 - Posted by: SF at May 16, 2012 6:23 PM

275#DL
80#DB's for Farmers Carry

Completed entire WOD, but only through 54 wallballs in 17 MIN.

Comment #136 - Posted by: Mad Max at May 16, 2012 10:43 PM

m/38/5'9/178
WU - quick one in eve after coaching to get setup, finished ASAP, etc.
25:15
DL more broken than they should've been. Need better lumbar curve. MU not too bad. Easier when I could string a few together. WB not bad. Broken last 2 sets. T to B - lost momentum/rhythm on last round. Farmer's carry not bad first, then tough time getting grip 2nd. Burpee BJ much slower than they needed to be. Liked jumping down on opposite end of box since momentum going that way.
Used dip belts & KBs for farmer's carries.

Comment #137 - Posted by: jrm at May 18, 2012 7:00 PM

CFWu x 3

Logistical nightmare today! People trying to steal my stuff all day!!

185# on the DLs,
7 Pullups/7 Ringdips for MUs
#70 Dumbbells

36:13

Comment #138 - Posted by: F15E_WSO/M/49/72"/180 at May 21, 2012 1:38 PM

33.03. 225#, 7PUs/Dips; Straps for last round of TTB; 70# DBs. Wow.

Comment #139 - Posted by: JonNYC 43/175/5'11" xfit since 6/08 at May 22, 2012 11:42 AM

stopped at 3 rounds of T2B. 25 min.

Comment #140 - Posted by: Crossfit Chris at May 24, 2012 6:35 PM

51/m/190

sorry for the late post, I just got done!

Scaled DL to 275/remainder Rx. 35:05

Comment #141 - Posted by: denob at May 29, 2012 11:24 AM

super scaled this one
back still hurting

3 rounds
135# dl 7 reps
7 strict chinups
7 dips

3 rounds
21 wallballs
21 toes to bar (1st time my toes actually touch the bar. yay)

56 steps fw with 80# kettle bells
28 burpees (no box)
56 steps fw with 80# kettle bells
3 strict chinups
3 dips

time: 33:55

m/41/5'8/240

Comment #142 - Posted by: phat boi at May 31, 2012 2:29 PM

22:00 DNF (modified version)

Was to be:
3 rounds:
315# dead lift, 7 reps
28 pull-ups
28 ring dips
then, 3 rounds:
21 wall ball shots, 20#
21 Toes to bar

Completed in 22:00:
2 rounds + 1 dead lift

Started to fail on deads, didn't want to risk bad form (or injury) took a DNF.

Comment #143 - Posted by: Ronnieboy at May 31, 2012 4:40 PM

34:47

Comment #144 - Posted by: nsb at June 5, 2012 1:29 PM


For time:
Three rounds of:
345 pound Deadlift, 7 reps
-subbed 225 lbs - broken, 3-3-1
7 Muscle-ups
-subbed 3 PU and 3 dips for each MU - first one normal, second 2 on 1st level assist
then,
Three rounds of:
21 Wall ball shots, 20lb ball
-subbed 14lb ball
21 Toes-to-bar
-just did 2 rounds, very broken (used hang apparatus)
then,
100 foot Farmer carry, 100lb dumbbells
-subbed 70 lb DBs
28 Burpee box jumps, 24" box
-DID NOT DO - legs too sore
100 foot Farmer carry, 100lb dumbbells
-subbed 70 lb DBs
3 Muscle-ups
-DID NOT DO

around 29:00

Comment #145 - Posted by: TZ at June 5, 2012 6:30 PM

For time:
Three rounds of:
345 pound Deadlift, 7 reps
-subbed 275 lbs - 5 reps
7 Muscle-ups
-subbed 5 reps
then,
Three rounds of:
21 Wall ball shots, 20lb ball
-subbed 20 lb dumbbell thrusters
21 Toes-to-bar
-subbed 21 situps, not anchored
then,
100 foot Farmer carry, 100lb dumbbells
-subbed 90 lb DBs
28 Burpee box jumps, 24" box
100 foot Farmer carry, 100lb dumbbells
-subbed 70 lb DBs
3 Muscle-ups
30.00

Comment #146 - Posted by: faleep at June 6, 2012 10:57 AM

rxed except for wall ball - no 20 lb ball
used 12 lb ball and did 30 each round
38:38

Comment #147 - Posted by: EUGENE M/42/5'11/180 at June 12, 2012 7:48 PM

31:09 / 18:26

Comment #148 - Posted by: Mel 39/m/5'10"/175 at June 19, 2012 12:43 PM

43:18
100k DL (60%)
MU progression (rings hanging from smith)
35lb db thrusters
30k db carry
x21 burpees, 15" bench

Comment #149 - Posted by: zenoperegrinus at July 22, 2012 7:03 AM

CFWUx2
DL 5x20kg, 5x60, 5x90, 3x110kg
35:43
DLs scaled to 275/125kg
45+35+2x10 on dbs walking around the garage for Farmer carry :P

Comment #150 - Posted by: Doug at October 30, 2012 4:46 PM
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