May 21, 2012

Monday 120521

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to comments.

Compare to 100614.

RestonL1_XFactorL1_CFStrongL1_Peak360L1_CentralLondonL1_ReebokLoretoL1_ReebokCFOneCFK_th.jpg

Enlarge image

CrossFit Level 1 Certificate Courses: CrossFit Reston, CrossFit X Factor, CrossFit Strong, Peak 360 Fitness, CrossFit Central London, CrossFit Reebok Loreto.
CrossFit Kids Courses: Reebok CrossFit One.


"Working Efficiency On A Watt Bike" with Brian Mackenzie and Doug Katona by Again Faster Equipment - video [wmv] [mov]


WOD Demo with CrossFit Austin - video [wmv] [mov] [HD mov]


"The dream begins with a teacher who believes in you, who tugs and pushes and leads you to the next plateau, sometimes poking you with a sharp stick called 'truth.'"
- Dan Rather

Posted by Pukie at May 21, 2012 5:00 PM
Comments

Excelente comunidad Crossfit en México!!!!

Comment #1 - Posted by: Alx Polaco at May 20, 2012 5:15 PM

what is a good substitution for rows?

Comment #2 - Posted by: Landon at May 20, 2012 5:22 PM

The only thing thats getting a pain in the neck with crossfit is that mainsite WOD's are starting to gear more towards BOX WOD's rather than "do it at home WOD's" with Rows, Rings, Rope Climbs, etc...

Comment #3 - Posted by: Brian at May 20, 2012 5:27 PM

I know what you mean, Brian. Thing is, they've been programming this way .com since 2001.

Comment #4 - Posted by: Russ at May 20, 2012 5:36 PM

Had a great time at CrossFit Reston for the Level 1 Course! All the instructors were awesome. I'd list names, but I don't want to leave out anybody.

Comment #5 - Posted by: Jerod - 25/5'6/160 at May 20, 2012 5:50 PM

What is a good replacement for rows?

Comment #6 - Posted by: Connor Napierala at May 20, 2012 5:50 PM

super padrisimo estubo la certificacion en mexico ! a mterle mas ganas y hacer CrossFit grande en Mexico !

Comment #7 - Posted by: billy at May 20, 2012 5:54 PM

Hey, is it ok if we write are own WOD each day? If so, are there any guidelines?

Comment #8 - Posted by: Justin at May 20, 2012 6:23 PM

My firt time doing Crossfit after 4 years of studying Sport Phisiology! So far, the greatest experience I ever had. Thanks much to Andy Hendel, Maggy Dabe, Dave Lipson, JP Boldwahnn, Carlos Andrade and Erik Preston!

Comment #9 - Posted by: Olliver Murillo at May 20, 2012 7:03 PM

Dan Rather could have used a couple jabs with the ol truth stick himself.

Comment #10 - Posted by: Daniel at May 20, 2012 7:14 PM

The CrossFit Kids Certification was OUTSTANDING this past weekend at CrossFit One. The instructors were excellent and the material exceeded my exceptions. The progressions of teaching the movements, coaching points, and cues will not be limited to our kids programs. I think they might work even better on our adult athletes. Thanks to our instructors and hosts at CF One for a great weekend!

Comment #11 - Posted by: Greg Toon at May 20, 2012 7:16 PM

Good sub for the row is at least me I run what ever meter the rows are.

Comment #12 - Posted by: wayne battersby at May 20, 2012 7:28 PM

I cannot express the professionalism and excellent training I received this weekend from the group of instructors for my CrossFit Level 1 Certification at Peak 360 CrossFit in Miami, Fl. If you haven't signed up for yours, you are totally missing out! Thanks Guys and Gals! You know who you are!

Comment #13 - Posted by: Robert "Chris" Fonock at May 20, 2012 7:42 PM

What a weekend! The team that rocked the CrossFit Level 1 Trainers Course was awesome! Thanks to Eric, Joe, Nicole, Mike G, Andrea, Gretchen, Danielle, Vadin, and Jeff for hosting us. If I missed anyone, you were awesome too!

Comment #14 - Posted by: Dylan at May 20, 2012 8:05 PM

Muy buena vibra en la certificación L1 México city

Comment #15 - Posted by: Carlos at May 20, 2012 8:20 PM

Sumo deadlift high pulls are a great sub for rows. Divide meters rowed by 10. So 500m row is 50 sdhp's. Hope that helped

Comment #16 - Posted by: Troy at May 20, 2012 8:30 PM

sorry, do them with 45lb bar

Comment #17 - Posted by: Troy at May 20, 2012 8:31 PM

Can we write our own WOD's instead of following the WOD's given on the site? Thank you in advance

Comment #18 - Posted by: Justin at May 20, 2012 8:38 PM

So the Biggest Loser trainer Bob Harper is competing in the masters this year? Thats great but did he qualify or is he getting a pass because of celebrity????

Comment #19 - Posted by: john weiland at May 20, 2012 8:43 PM

First Crossfit WOD in a year. Torn meniscus about a year ago, surgery, recovery, and now getting back to normal. Scaled to Buttercups:

250m row
20 rep benchpress @ 115 lbs
500m row
10 rep bp @ 115 lbs
1000m row
5 rep bp @115 lbs
Total Time: 11 min 38 sec

Comment #20 - Posted by: P Hicks at May 20, 2012 9:00 PM

Body weight bench press is going to be tough at #230 lbs. I may have to drop that weight a bit tomorrow morning.

Comment #21 - Posted by: Darin at May 20, 2012 9:07 PM

26:48
substituted SDHP @45lbs for rows

Rory
Afghanistan

Comment #22 - Posted by: Rory at May 20, 2012 9:16 PM

An incredible CF level 1 trainer course held at Crossfit Central London this weekend. Life long friends made, thank s to Crossfit! Typically British weather though (note the lack of sun in the photo)

Comment #23 - Posted by: David Long at May 20, 2012 9:31 PM

CrossFit Strong Level 1 Was awesome! Like drinking from a fire hydrant... now to let it marinate, stew, and bake-in... a major dose of humility and knowledge!!!! I'm only know getting a glimpse of what I don't know :)

Thanks to the instructors: the Chan's, Nicole, Spencer, Nuno (sp?), and Stephane. And thanks to Gale and his wife (and baby on the way) for opening CrossFit Strong to our class of initiates!

Comment #24 - Posted by: Jon Harwood at May 20, 2012 11:25 PM

M/31/225/72"

Subbed rowing for deadlift-rows 135# 20-30-50 reps
No spot for bench. Used 80# DB bench 30-20-10

22:24

Comment #25 - Posted by: SeanP at May 21, 2012 12:02 AM

Great Level I cert at CrossFit X Factor! Loved every minute! If I could change one thing it would be more one-on-one time with the instructors (I know that's difficult with 50 participants). They were so knowledgeable and I would have loved to get more hands-on guidance. Despite this, I highly recommend going to anyone who has not been.

Comment #26 - Posted by: Caleb Doty at May 21, 2012 12:30 AM

I searched the list of subs and couldn't find anything for bench press(don't have room in my garage for as little as a bench is actually used in Crossfit). I'm thinking I'll do push ups using my rings. Any thoughts on how many?

Comment #27 - Posted by: Trevor at May 21, 2012 12:37 AM

When I started following cf mainsite programming two years ago, I always hated sifting through all of these level 1 cert comments to find the comments about the daily WOD. Now, I know why people endlessly post about their level 1 experience- Crossfit Central London hosted a fantastic cert this weekend and credit has to be given where credit is definitely due!

Jami, Basti, Davz, Matt, Helzy, and Karl- a huge thanks goes out especially to you for your infinite expertise and advice!

I just wish I would have gotten more of the participants contact info. I would love to stay in touch if you all check this comment! Find me on the cf message boards!

Sarah:)

Comment #28 - Posted by: Sarah Isel at May 21, 2012 1:34 AM

Had a really good time this weekend in Reston at the level 1 cert. Being my home box was nice, awesome instructors and good people in the class! I really did enjoy watching the instructors doing their lunch time WOD and seeing they always had a good time and were able to laugh and have fun. That's what it's all about. Love Crossfit more and more! Good work by all, staff and students.

Comment #29 - Posted by: BrianE at May 21, 2012 2:21 AM

32.56 min

Comment #30 - Posted by: daniel davis at May 21, 2012 2:26 AM

#26, Trevor - I'd say do the same number. I probably top out at the same number of strict, full-depth ring pushups as bodyweight bench press (15 or so) so it seems like a reasonably direct sub.

Comment #31 - Posted by: Joel at May 21, 2012 2:28 AM

m/24/187/5'11"

32 min 20 sec

Comment #32 - Posted by: Julian at May 21, 2012 2:36 AM

m/46/185

32:20

Comment #33 - Posted by: cosmo at May 21, 2012 2:36 AM

Germany, Münster

M 38/5`11/187lbs

22:13 min

Comment #34 - Posted by: Rocco at May 21, 2012 2:39 AM

25:45 Bench-5kg below BW

Comment #35 - Posted by: Riccardo M/26/60kg/1.67m at May 21, 2012 2:43 AM

m/44/5'6"/139

i have started going paleo for about 2 months and have lost 10 lbs over that time period. starting at 150, i find it a bit hard to believe that i have so much weight loss. has anyone else experienced this?

subbed 50# sdhp
140# bench press

27:19

Comment #36 - Posted by: duane at May 21, 2012 3:45 AM

M 27/5'9/300lbs
Sdhp@45lbs did 3/4 body weight at 225
36:32. Started a little over 2 weeks now it's a huge change than what I'm use to, but love the rush

Comment #37 - Posted by: Randall at May 21, 2012 3:50 AM

57:34!
Did RX'd. think I should have scaled. Did slightly more than my body weight. Slow sets of three. Had a nasty headache that slowed me down - didn't want to wuss out, but if anyone knows about headaches while working out; are there any dangers to look out for? (this is my first one). I'd appreciate it.

Comment #38 - Posted by: Duncan at May 21, 2012 3:58 AM

M/27/6'1/235

SDHP's with 45#KB to sub for the Rower.
205 for 30
185 for 20
175 for 10

Time:26:25

If I had a spotter I would have tried my body weight on bench for my first set.

I love the challenge these workouts bring everyday!! I am new to crossfit workouts and everyone has kicked my butt. Have a great week everyone!

Comment #39 - Posted by: Tucker at May 21, 2012 4:12 AM

M 28/5'8/200lbs

23:14 with 205 on bench. Great WOD

Comment #40 - Posted by: Kevin at May 21, 2012 4:54 AM

16:08
dropped over 4 mins off best time.
subbed 20-kg sdhp
65-kg bench

Comment #41 - Posted by: Mik at May 21, 2012 4:58 AM

500m row
30 reps @ 88lb bench
1000m row
20 reps @ 88lb bench
2000m row
10 reps @ 88lb bench
Total time 37:50

I am new to crossfit only done a few workouts....did "Eva" a couple of weeks ago and that workout tore me a new one!! Scaled the pull ups to half body weight assisted and completed Eva in 1:11:17 needless to say I was absolutely shattered!!! My goal is to keep going with Crossfit and to try and lose about 15 lb of fat in the coming 3 months! Tough target but all good for motivation!!!

Comment #42 - Posted by: Anthony at May 21, 2012 4:58 AM

23:40 still just laying here like a dead fish.

Comment #43 - Posted by: Justin James R Crossfit West Village M/35/5'11"/180 at May 21, 2012 5:01 AM

22:39 155#

Comment #44 - Posted by: CE M/41/5'10" 173# at May 21, 2012 5:02 AM

6'4/110kg/35 years. 23:45 with fractured ankle.. Love crossfit.

Comment #45 - Posted by: Shem at May 21, 2012 5:15 AM

21:43 @ 135lbs.

Comment #46 - Posted by: Townsend m/28/5'8"/138 at May 21, 2012 5:19 AM

well its official folks. I am Crossfit. Loved the course. Actually learned some great stuff. And the instructors are absolutely top notch. PEAK 360 Crossfit in MIAMI is a real class act. Nothing but an amazing experience with them all. The perfect Rx for where I have been in my head lately. Thanks to all of them...

Comment #47 - Posted by: Gus Hernandez at May 21, 2012 5:21 AM

F/41/5'6"/150

subbed SDHP with 37.5# bar and runs for rowing

for 500m row: 50 SDHP
30 BP, 85#
for 1000m row: 75 SDHP + 200m run
20 BP, 85#
for 2000m row: 75 SDHP + 200m run + 75 SDHP + 200m run
10 BP, 85#

27:13

Comment #48 - Posted by: mom to five at May 21, 2012 5:35 AM

I had a GREAT EXPERIENCE at Crossfit Strong for my Level 1 Course. Coaches were fantastic, facility was fantastic, and my fellow students were a great bunch!!! I feel like I am carrying away tons of knowledge/skill and I can't wait to share with others!! It was AWESOME and would like to say THANK YOU again to Stephane, Spencer, Nicole, NuNu, Matt & Cherie.....you guys were wonderful!!!!

Comment #49 - Posted by: Brandy Adrian at May 21, 2012 5:37 AM

26:02

Comment #50 - Posted by: ART M/43/5'5"/148 at May 21, 2012 5:39 AM

22:22 @125#

Comment #51 - Posted by: JBR M/30/5'8"/136 at May 21, 2012 5:48 AM

I had the most amazing time at the kids certification this past weekend at Reebok CrossFit One. The passion and knowledge that each of the instructors had was breath taking. This course far exceeded my expectations! I can't wait to implement this into my middle school curriculum. Next up: Level one!

Comment #52 - Posted by: pfal6 at May 21, 2012 6:18 AM

@ #9 if you look at the Level 1 Training Guide(starting at page 84) it has a couple of different programs you can work follow. Hope that helps.

@ #28. It is a body weight bench press which is about the same. I would put your feet on a box and be parallel with the ground and do the same amount of push ups.

27::50
Row 500 meters(50 sdhp)
Body weight Bench press, 30 reps(135 lbs)
Row 1000 meters(100 sdhp)
Body weight Bench press, 20 reps(135 lbs)
Row 2000 meters(100 sdhp)
Body weight Bench press, 10 reps(135 lbs)

Didn't have a row machine so I performed Sumo Deadlift High Pulls(sdhp). Only performed 100 sdhp on third roun cause I was dying(man I'm a wuss, LOL) Scaled down to 135 lbd bench press to make sure I made it through the WOD.

Comment #53 - Posted by: Chevytahoe77 at May 21, 2012 6:23 AM

24:37@105 f/42/105

Comment #54 - Posted by: jc at May 21, 2012 6:41 AM

30:11 as rx'd

great wod!

Comment #55 - Posted by: Åsmund m/27/155 at May 21, 2012 7:01 AM

Just finished my Level 1 course this weekend. AMAZING! Thanks to all of the instructors at Crossfit Strong in Dallas, Tx. All of you were awsome. Great facilities too couldn't be happier.

Comment #56 - Posted by: Darrin at May 21, 2012 7:16 AM

Took today for recovery.

And it is good.

FOB Salerno

Comment #57 - Posted by: james.patrick [M/50/66"/135] at May 21, 2012 7:18 AM

18

SWOD
bs 5rm @275
sp 5rm @155

DWOD
all 60's under 10 seconds

50 dips/ 100 t2b
16,14

Comment #58 - Posted by: Jonblaze at May 21, 2012 7:29 AM

28 min
M / 33/ 200lbs.
Sub 225lbs bench for body weight

Comment #59 - Posted by: Matt Horton at May 21, 2012 7:30 AM

took the level 1 cert this weekend in portland, OR. just have to say that it was worth the 1000bucks, i just wish i would have done it earlier. Really enjoyed the coaching tips from curtis and meeting speal in person was surreal, just an awesome dude on general

Comment #60 - Posted by: Eugene G at May 21, 2012 7:35 AM

Excelente curso de certificacion nivel 1 CrossFit esta semana en Reebok CrossFit Loreto, ciudad de Mexico, muchas gracias a todos los coaches: Erik Preston, Andy Hendel, Dave Lipson, Maggie Dabe, JP Bolwahnn y Carlos Andrade...!! Felicidades por su profesionalismo y manera de entrenar

Comment #61 - Posted by: Jorge Faz at May 21, 2012 7:50 AM

Attended the Kettlebell cert at CrossFit Soul in Miami this weekend. Fantastic course! Have a much greater understanding and appreciation for what a great tool KBs are for the coach and athlete's toolbox. Miki and Jose were fabulous instructors. Met some great people from all over. Wishing Gabi and Steven great success with their soon-to-open CrossFit Deerfield.

Cheers, Craig

Comment #62 - Posted by: Craig Allan Teich at May 21, 2012 8:32 AM

165
Did Rx
24:23

Comment #63 - Posted by: Matt at May 21, 2012 8:33 AM

Did my Crossfit Certification @ Crossfit Central London, amazing weekend was blown away by the amazing instructors and the amount of information that was passed on only been doing Crossfit for a couple of months and can't wait to continue my journey, Not sure Karl telling me growing a beard will improve my Fran time but hey will give it a go!
Finished today's WOD in 30.23

Comment #64 - Posted by: Gary Langton at May 21, 2012 8:43 AM

25 / 215 lbs. / M

As rx'd

27:34

LOTS of room for improvement. The 2000m rows killed me!

Comment #65 - Posted by: Andrew at May 21, 2012 8:46 AM

@Comment #20 From what I know, Bob Harper is planning to complete next year, not this year.

Comment #66 - Posted by: Jon I at May 21, 2012 8:56 AM

20:43
subbed rows for 50 80lb rows 1k run and 2k run

anyone know a better way for subbing weighted row machine for distance? thanks!

5'5"/136/18

Comment #67 - Posted by: Ryan at May 21, 2012 9:07 AM

20:43

subbed rows for 50 80# rows 1k run 2k run

anyone know better way of subbing weighted rows for distance?

5'5"/136/18

Comment #68 - Posted by: Ryan at May 21, 2012 9:09 AM

30:20 at 150lbs

Comment #69 - Posted by: gb 44/m/71"/185# at May 21, 2012 9:09 AM

Awesome time this weekend at the Level 1 Course at Crossfit Reston! Awesome instructors! Great learning experience.

Comment #70 - Posted by: Shonna at May 21, 2012 9:12 AM

M/26/5'9"/~185, haven't weighted in for weeks

Rows for seated rows on cbl machine @ 57.5lbs
2m/4m/8m (time not stopped for breaks)
[105reps/145reps/223reps]

185lbs Bench
30/20/10 (w/ spotter for most reps after first 20)

Comment #71 - Posted by: DDude at May 21, 2012 9:38 AM

Shoot forgot to post time...
26:34

Comment #72 - Posted by: DDude at May 21, 2012 9:38 AM

M/27/171lb/5'9"

500m : 1:53
30bp @ 85lb
1000m : 4:03
20bp @ 85lb
2000m : 8:27
10bp @ 85lb

Sub with half box weight

Comment #73 - Posted by: rob at May 21, 2012 9:42 AM

M/27/171lb/5'9"

500m : 1:53
30bp @ 85lb
1000m : 4:03
20bp @ 85lb
2000m : 8:27
10bp @ 85lb

Comment #74 - Posted by: rob at May 21, 2012 9:42 AM

run instead of rows
had to shorten timeframe issue

400 meters
95# bench 30 reps
600 meters
95# bench 20 reps
800 meters
95# bench 10 reps

17:20

Laura f/49/5'7/145

Comment #75 - Posted by: power-girl at May 21, 2012 9:52 AM

f/30/5'5/130

19:22

75# bench, 45# SDHP

Comment #76 - Posted by: kristen at May 21, 2012 9:53 AM

29:50 at 195 lbs.

6' 2", 195 lbs, 43 y/o

Comment #77 - Posted by: Jeff Ventura at May 21, 2012 9:55 AM

29:50 at 195 lbs.

M, 6'2", 195 lbs, 43 y/o

Comment #78 - Posted by: Jeff Ventura at May 21, 2012 9:58 AM

Excelente el Level 1 en Mexico, mis respetos para el coach Erik y en especial al Coach Carlos Andrade, excelente persona... Latinoamérica esta creciendo en CF

Comment #79 - Posted by: Domingo at May 21, 2012 10:00 AM

34:04 w/ 175#

Comment #80 - Posted by: Jetté 42/M/5'11"/170 at May 21, 2012 10:07 AM

24:50
@ 135# BP

1 mile run warm-up
1 mile run cool-down

Comment #81 - Posted by: John A. M/33/68"/168 at May 21, 2012 10:07 AM

row 2 minutes
ring dips, 30 reps
row 4 minutes
ring dips, 20 reps
row 8 minutes
ring dips, 10

20:16

Nice job Laura!

Comment #82 - Posted by: Kevin C. (M/53/5'11"/175) at May 21, 2012 10:07 AM

I attended the Crossfit Kids course at Reebok One this weekend. It was hands down one of the most fun and informative courses I have been to. The coaching staff (Todd, John, Kelly, and Allison) did an amazing job presenting the material as informative, fun, and in a way that relates to children and adults. I'd strongly recommend the CFK course to ANYBODY who deals with kids at their affiliate!

Comment #83 - Posted by: Tim Derr at May 21, 2012 10:08 AM

F/42/178/5'10"

No bench press and I'm incapable of doing that many ring dips... So I did deep parallette pushups with my feet elevated to the same height as my hands. They were tough but certainly nothing close to 180lb bench press.

500m row (1:55.1)
30 parallette pushups
1000m row (3:50.8)
20 parallette pushups
2000m row (7:59.2)
10 parallette pushups

Time: 20:24

Great WOD!

Comment #84 - Posted by: JuliePlatt at May 21, 2012 10:11 AM

27:27 at 180.

Comment #85 - Posted by: Kyle Bisceglie 45/m/5'10"/180 at May 21, 2012 10:12 AM

27:51 185lbs as rx

Comment #86 - Posted by: Mark Bryan at May 21, 2012 10:19 AM

28:45 at 175.

Lost about 90 seconds when rep 17 of 20 just wouldn't go up...lesson learned.

Also, was amazing how hard the negative on bench press was after the 2k

Comment #87 - Posted by: Dave W 28 5'7" 175 at May 21, 2012 10:21 AM

Quick question: my wife has been seeing a PT, who is familiar with crossfit.

She made the observation (not criticism) that the vast majority of the movements in crossfit are linear (along the major axis of the body) as opposed to twisting/rotational. I struggled to think of any rotational movements I've done in the last few months in my workouts.

Any ideas or thoughts?

Comment #88 - Posted by: Dave at May 21, 2012 10:24 AM

28:05 as rx
200# took up most of the time
rowed just under 200 meters/minute

Comment #89 - Posted by: franklin bukoski at May 21, 2012 10:25 AM

18:10; as Rx'ed.

Felt great but I probably could have shaved a minute off the time by doing the first bench set of 30 in one set. It was 23 reps + 7 reps.

Comment #90 - Posted by: Arthur at May 21, 2012 10:26 AM

23 min #185

Comment #91 - Posted by: Joshua Smith at May 21, 2012 10:30 AM

28/m/5'7"/170lb
as rx'd
30:45

Comment #92 - Posted by: RyanJ at May 21, 2012 10:30 AM

Bench 210. 24:40.

Comment #93 - Posted by: Jeff A. at May 21, 2012 10:34 AM

BW 164
Bench @ 165
37:06 as rx'd

Comment #94 - Posted by: SB at May 21, 2012 10:43 AM

f/35/5'2/135

SDHP@35- 50 reps
Bench press@95- 30 reps
SDHP@35- 100 reps
Bench press@95- 20 reps
SDHP@35- 200 reps
Bench press@95- 10 reps

42:13

Comment #95 - Posted by: eve at May 21, 2012 10:43 AM

24:20 as Rx'd

Rows were 1:53, 4:07, 8:28

Long walk from rower to bench cost me a little extra time. Was not looking forward to the end of the set of 20 BPs, since I knew I had to get back on the rower for 2K.

Comment #96 - Posted by: Bill M. m/47/5'3"/135 at May 21, 2012 10:47 AM

M 29/5'5"/145

As RX'd

23:05

Comment #97 - Posted by: Sherm at May 21, 2012 10:48 AM

26:52
F 33/5'1/138

Bench press: 65lbs

Comment #98 - Posted by: Olivia at May 21, 2012 10:55 AM

M/36/166
Weighed myself before starting.
Subbed rows for quarter, half, and then 1 mile runs. Usually do SDHP's but the thought of 350 of them just didn't appeal on a nice sunny day in Scotland which is pretty rare!
24:41

Comment #99 - Posted by: Rab Paterson at May 21, 2012 11:00 AM

50 SDLHP 45# KB
30 Bench 185#
100 SDLHP
20 Bench
100 SDLHP
10 Bench

22:25

Comment #100 - Posted by: ferb44 182# at May 21, 2012 11:00 AM

@81 Dave -- adding striking to your workouts is a great way to incorporate rotational/twisting movements. Watch George Ryan's CrossFit Striking videos in the Journal (check the Combatives section) and this is one of the first things he mentions as to why striking is a great adjunct to your WODs.

Comment #101 - Posted by: Bill M. m/47/5'3"/135 at May 21, 2012 11:00 AM

Where would i find descriptions or videos of certain excercises?

Comment #102 - Posted by: Kristian at May 21, 2012 11:01 AM

M/36/166
Weighed myself before starting.
Subbed rows for quarter, half, and then 1 mile runs. Usually do SDHP's but the thought of 350 of them just didn't appeal on a nice sunny day in Scotland which is pretty rare!
24:41

Comment #103 - Posted by: Rab Paterson at May 21, 2012 11:02 AM

Where would i find descriptions or videos of certain excercises?

Comment #104 - Posted by: Kristian at May 21, 2012 11:02 AM

Subbed SDHP for rowing
30 SDHP #95
30 Bench #215
20 SDHP #95
20 Bench #215
10 SDHP #95
10 Bench #215
Start of my 2nd week doing crossfit. Love the WOD's!!

Comment #105 - Posted by: Eric at May 21, 2012 11:09 AM

Oh shiz! This is where my body type goes against me...6ft 9in and weighing 245 lbs.

I got this (I think)

Comment #106 - Posted by: Garry D at May 21, 2012 11:12 AM

30 SDHP #95
30 Bench #215
20 SDHP #95
20 Bench #215
10 SDHP #95
10 Bench #215
Start of my 2nd week of crossfit training. Love the WOD's!!

Comment #107 - Posted by: Eric at May 21, 2012 11:13 AM

SDHP, BP 185#

25:58

Comment #108 - Posted by: Brad/6'4"/200/m/31 at May 21, 2012 11:17 AM

As Rx'd
27:52

Comment #109 - Posted by: JTJ/M/28/165 at May 21, 2012 11:19 AM

31:35 Rx'd, bench @ 205

Comment #110 - Posted by: JK/m/28/5'10"/205 at May 21, 2012 11:23 AM

RX'ed 28:30

Comment #111 - Posted by: stryder9 M/37/5'8"/155# at May 21, 2012 11:24 AM

M/26/200

As Rx'd (205 BP)

20:56

Comment #112 - Posted by: Travis at May 21, 2012 11:26 AM

M/41/5'11"/155lbs

As Rx'd, weighed 155 today. Rower and bench not in the same room, so had to run back and forth between rounds. Row splits were: 1:54.9(500m)/3:49.5(1000m)/7:42.3(2000m). Could not do the benches unbroken, made 15 on 1st round then downhill from there. Managed 7 on last round. Loved this WOD!!!

Comment #113 - Posted by: John at May 21, 2012 11:38 AM

M/41/5'11"/155lbs

Ooops...final time was 28:47.

Comment #114 - Posted by: John at May 21, 2012 11:39 AM

19:25 as Rx

200lb Bench press

500M Row 1:40
Bench: 15,5,5,5
1000M Row 3:40
Bench: 7,6,6,1
2000M Row 7:40
Bench: 10 unbroken

Comment #115 - Posted by: Paul Delanoy at May 21, 2012 11:41 AM

24:10
Subbed 25 lb. SDHPs for row - 100 for rounds 2 & 3
175 lb. bench.

Comment #116 - Posted by: Brett C. m/30/6'0"/175lbs. at May 21, 2012 11:44 AM

M/ 31/ 6"0/ 215lb

25:40 used 220lb for bench press out of convienience.

Comment #117 - Posted by: Phil smith at May 21, 2012 11:44 AM

M/ 31/ 6"0/ 215lb

25:40 used 220lb for bench press out of convienience.

Comment #118 - Posted by: Phil smith at May 21, 2012 11:44 AM

50 days since TKA
Physical therapy then, Modified WOD: done with deliberate and controlled form. Have to work out smart
For time:
Subbed Bike (air dyne) 1 mile, 1.5 mile, 2 mile for row
Subbed Power Push-up with 60# resistance for bench press, 30-20-10 reps
20:04
M/54/6’/205

Comment #119 - Posted by: Pete at May 21, 2012 11:58 AM

23:17

bw - 177
bp - 180

row 500m (1:51)
(30) bench broken - 11/10/9 - 5:08
row 1k (3:46) - 9:55
(20) bench broken - 12/7/1 (tried to go 12/8, but failed about 1" short of lockout on #8) - 13:02
row 2k (7:43) - 21:40
(10) bench unbroken - 23:17

*had about a 45 second commute from rower to bench

row's were the tough part for me...the 2k row hurt me.

Comment #120 - Posted by: GleichSTL m/34/177/5'10" at May 21, 2012 12:05 PM

M/23/155

sub HSPU for bench

22:15

Comment #121 - Posted by: Ehren at May 21, 2012 12:09 PM

44/m/176cm/73kg

For time:
Row 500 meters
105 pound shoulder press, 30 reps
Row 1000 meters
105 pound shoulder press, 20 reps
Row 2000 meters
105 pound shoulder press, 10 reps

24:35 PR (last time 26:37 with 100 pound SP)

No bench at home. Rows in 1:55, 3:53 and 7:50, heavily broken SP, not more than 6 consecutive reps.

Comment #122 - Posted by: Memuc at May 21, 2012 12:13 PM

CrossFit Kids certification at Reebok CrossFit One was outstanding!! The instructors were very knowledgeable. They also made it tons of fun. I highly recommend!!

Comment #123 - Posted by: keisha at May 21, 2012 12:13 PM

My first crossfit workout! Male, 6'1" 215 time was 30:41 scaled the bench to 185... Is this good for a first try?

Comment #124 - Posted by: Cody W. at May 21, 2012 12:19 PM

Hit failure on the 8th rep in the round of 20. Went to singles and doubles from that point. Disappointing.

Time=43:46 NOT a PR.

Comment #125 - Posted by: Michael m/48/5'9"/175/MI Survivor at May 21, 2012 12:23 PM

Day 21
Never used a rowing machine before...
M/45/6'0"/195
As Rx'd - 41:58
Lots of twosy-threesy on the 195# bench press by middle of the 20 rep rotation. Great combo.

Comment #126 - Posted by: fargingbastige at May 21, 2012 12:26 PM

42:02 @ 176 lbs (BP was hard)

Comment #127 - Posted by: Olli at May 21, 2012 12:29 PM

had an amazing experience, learned so much and enjoyed every part of the CrossFit Kids Certification at Reebok CrossFit One this past weekend! Our instructors were TOP NOTCH, supportive, encouraging and SUPER knowledgeable! Can't wait to teach all of our kiddos at the gym! Thank you! :)

Comment #128 - Posted by: julie at May 21, 2012 12:35 PM

M/14/5'9/120 lbs. Subbed SDHPs for rows. 35:55

Comment #129 - Posted by: Nick F at May 21, 2012 12:40 PM

Today swim n pushup:
5x (50m swim, 25 pushups)
13:10

Warm up, glide, breathe

vs.

12.28.11 - 12:25
10.18.11 - 11:54
10.5.11 - 13:13
9.12.11 - 13:45

Comment #130 - Posted by: matt h 50 182 5'11" 1mar11 at May 21, 2012 12:43 PM

m/21/5'11"/165

Subbed SDHP for the rows
BP @ 150lbs
total time 32:04

Comment #131 - Posted by: Joel at May 21, 2012 12:47 PM

M/19/5'7/175

21:25

I was very impressed, I've made a huge imrpovement in my fitness in just doing crossfit for 2 weeks! Thank you guys

Comment #132 - Posted by: Josh K at May 21, 2012 12:50 PM

24:11 175lb bench

Comment #133 - Posted by: BH2 at May 21, 2012 1:07 PM

M/24/6'0"/185lbs

24:45

Started Crossfit 2 weeks ago also! It is the best fitness decision I have ever made!

Comment #134 - Posted by: Chad Doncsecz at May 21, 2012 1:08 PM

26:06 as Rx'd @ 180#

Comment #135 - Posted by: Mike W at May 21, 2012 1:10 PM

24:54 w/ 135

Comment #136 - Posted by: Ryan at May 21, 2012 1:24 PM

CFSB week 5, BS 3x5

210, 220 (4), 230

Great work Kevin and Laura.

Comment #137 - Posted by: mas 55/M/150 at May 21, 2012 1:25 PM

m/18/6'/165
~40:00 as rx'd
need to practice benching, it killed my time doing less than 5 rep sets

Comment #138 - Posted by: nacho at May 21, 2012 1:30 PM

M/25/203lb

21:37

Subbed 100LB dumbbells for barbell bench. The gym on base took away the rogue racks because of safety issues. So instead of fighting with all the gym jockies over the bench I subbed dumbbells. Also the gym doesn't see a point in replacing the batteries on the rowers since, "it turns on when you row" according to the lady at the desk. So I figure I lost about about 35 sec due to the dumb time and date setting. C2 needs to get rid of that. Otherwise a great WOD.

Comment #139 - Posted by: Harlen at May 21, 2012 1:34 PM

Time: 26:11 (PR).

Used 180 for the bench press, then afterward I weighed myself and realized I was only 175 - doh! That's okay, it wouldn't have mattered much. I tried a new strategy on bench and broke them into smaller chunks, but with less rest between sets. So I did 10-5-5-4-3-3, 5-5-3-3-2-2, and 5-2-2-1. I thought this was working great in the early rounds, but by the end I was just as burned out as ever, and it was only a 10 second PR, so I'm not sure it helped. Row splits were: 1:50, 3:50, 8:00. I was hurting pretty good on that 2000m - but that could just be because anything over 500m feels LONG to me.

Comment #140 - Posted by: Mel 39/m/5'10"/175 at May 21, 2012 1:36 PM

M/31/5' 7"/175
22:55 as rx'd

Comment #141 - Posted by: Josh Hawkes at May 21, 2012 1:42 PM

32yo/m/165
as RX'ed
27:43 kept row above 30 rpms
great WOD

Comment #142 - Posted by: Tim at May 21, 2012 1:51 PM

Not sure if anyone has said it yet but the best substitute for bench is 2-3 Hand release push ups
-
-
-
30:30

Comment #143 - Posted by: Wes 20/m/6'0"/181 at May 21, 2012 1:54 PM

M/24/5'11/195
as RX'ed
21:03
This one kicked my butt. (I am blaming Bay 2 Breakers the day before)

Comment #144 - Posted by: Aaron Friedman at May 21, 2012 2:00 PM

*Subbed SDHP for Rows (50 = 500meters)
*165lbs for BP

23:25

Great WOD!

Comment #145 - Posted by: Adam/M/26/165 at May 21, 2012 2:07 PM

m/38/155

AsRx'd 21:48 bw of 155lbs over a 2min pr!!!

Comment #146 - Posted by: Shane Cross at May 21, 2012 2:19 PM

Had to walk across the gym and up and down two flights of stairs between each row and BP so that ate some time. Nevertheless, these are two of my strong points.

RX'd @225#

23:36

Comment #147 - Posted by: PeterG at May 21, 2012 2:22 PM

m/41/70/210

As rx @215 BP: 26:50

Comment #148 - Posted by: ScottE at May 21, 2012 2:26 PM

m/29/205
rx'd @235
24.39

Comment #149 - Posted by: jbbiking at May 21, 2012 2:31 PM

replaced banch press with double push ups 21:56

Comment #150 - Posted by: shai at May 21, 2012 2:44 PM

28:24 as rx'd
I am definitely not very good at either of these two movements.

Comment #151 - Posted by: Magnus 26/5'8"/160-165 at May 21, 2012 2:46 PM

28:24 as rx'd
I am definitely not very good at either of these two movements.

Comment #152 - Posted by: Magnus 26/5'8"/160-165 at May 21, 2012 2:46 PM

M/32/5'8"/165
Sub #45 SDHP
24:20

Comment #153 - Posted by: Biff05 at May 21, 2012 2:50 PM

m/29/185
24.11
first crossfit workout

Comment #154 - Posted by: Tank at May 21, 2012 2:57 PM

First ever crossfit WOD. Not bad!

M 25 / 6' / 205

50 SDHP @45
30 Bench @205
100 SDHP @45
20 Bench @205
100 SDHP @45
10 Bench @ 205
100 SDHP @45

22:50

Didn't miss a bench rep, SDHP killed me

Comment #155 - Posted by: Chase D. at May 21, 2012 2:57 PM

M/22/155

22:20 with a break to spot the idiot next to me

Comment #156 - Posted by: Simon at May 21, 2012 2:59 PM

2012-05-21: 23:05.  Only timed two rnds by mistake.  (11:46-11:18.  Not sure what happened  Row@15:27.
2010-06-15: 28:41@8:06,9:58,10:36.

Comment #157 - Posted by: gs at May 21, 2012 3:09 PM

M/26/5'9"/185

26:47 as rx'd

Comment #158 - Posted by: jko337 at May 21, 2012 3:28 PM

As rx'd 22:31.

Comment #159 - Posted by: Kurt M/38/185 at May 21, 2012 3:29 PM

23:59 subbed rows for running. Feel amazing. Changing my life

Comment #160 - Posted by: Ryan at May 21, 2012 3:29 PM

25 / M / 5'9" / 135lbs

70% BW (95lbs)

DNF--my damn shoulder kept popping out of place during the bench press. I need to work on shoulder stability during my warm ups. Ring work maybe...

Comment #161 - Posted by: BC at May 21, 2012 3:30 PM

great WOD from Norway.
Finished in 28.32
BP 245

Comment #162 - Posted by: norwegianviking at May 21, 2012 3:30 PM

M/42/5'8"/168

As RXd 24:25

Comment #163 - Posted by: Jon Craig at May 21, 2012 3:36 PM

Subbed 40# sdhp for row
Subbed parallette pushup for bench

50 sdhp
30 parallette pushup
100 sdhp
20 parallette pushup
150 sdhp
10 parallette pushup

45:10

Comment #164 - Posted by: Saganamooo at May 21, 2012 3:44 PM

23:59 subbed rows for running. Feel amazing. Changing my life

Comment #165 - Posted by: Ryan at May 21, 2012 3:52 PM

Bench @185# for 30-20-10
Rows 500-1000-2000m
26:44
First day..... Im already hooked and cant wait for tomorrow!!

Comment #166 - Posted by: Kristian at May 21, 2012 3:57 PM

800M Run WOD, details there.

Comment #167 - Posted by: bingo at May 21, 2012 3:59 PM

M/56/185

no spotter, subbed decline pushups
21:26
row times:
500m 2:07
1000m 4:24
2000m 8:53 (I am totally impressed by those that can break 8 minutes - my PR is 8:19 - you people rock!)

Comment #168 - Posted by: DaveP at May 21, 2012 4:08 PM

23.09
used 135 lbs for BP

Comment #169 - Posted by: Kyle A. at May 21, 2012 4:15 PM

First day of xfit
Finished WOD 26:44
BP@185#
Awesome I love this!

Comment #170 - Posted by: Kristian at May 21, 2012 4:15 PM

M/21/165
For time: 27:30 As RX
Row 500 meters
Body weight Bench press 165LBS , 30 reps
Row 1000 meters
Body weight Bench press 165LBS , 20 reps
Row 2000 meters
Body weight Bench press 165LBS , 16 reps

Most fun i've had working out in a while.

Comment #171 - Posted by: Bobby C at May 21, 2012 4:16 PM

35:59. First workout on concept 2, damper=5. Bench 185 (66% of body weight which is 280) plus chain. Used Fat Gripz.

Comment #172 - Posted by: Elliott Harding at May 21, 2012 4:22 PM

M/57/5'10/165

recent shoulder injury...scaled BP to 135 lbs.

23:00

Comment #173 - Posted by: Demps at May 21, 2012 4:26 PM

155lb bench

28:00

Comment #174 - Posted by: D. Peterson at May 21, 2012 4:27 PM

115lb bench (almost my body weight). Time: 38:06.6

Comment #175 - Posted by: Crystal Sweeney at May 21, 2012 4:34 PM

So many people subbing? took as long as needed to bench all body weight as perscribed. It will kill your time but bench your weight one rep at a time if needed

6'2 237 m 24;02

Comment #176 - Posted by: Adler at May 21, 2012 4:39 PM

Don't have a press- doubled up on pushups:

500 m row
60 pushups
1000 m row
40 pushups
2000 m row
20 pushups

24:03

Comment #177 - Posted by: abh f/26/5'5/130 at May 21, 2012 4:56 PM

24:23 Rx'd

I would like to share my experience from doing the Jemez Mtn 50-mile run this Saturday. I know, this is a crossfit site, not an ultra site, but I have no doubt that doing the crossfit WODs the past 2.5 months helped me enormously for this event. So here goes, copied from my facebook post about the race:

Dear friends, thank you for the likes and comments on my finishing the Jemez 50-mile run. I wanted to wait until the race results were posted before I commented and shared some observations. I finished the 50.4 mile course in 13:22:20. I finished 52/88 finishers, 9/11 in my age group and 43/72 males.

Observations:

1) First a big thank you to Kristy for all her support during my training and especially during the event. It was wonderful to have her at the aid stations and finish line to cheer me on. Thank you, sweetheart.

2) The ultra community is a great group of people. They are very encouraging and supportive of each other.

3) The volunteers at the aid stations were also a great group of folks.

4) This is a very tough course with a min elevation of about 7000ft and a max of about 10500ft that took us up and down Pajarito ski mtn twice for a total elevation gain and drop of over 9300ft. I was doing okay until the second grueling climb up Pajarito. It was an 1800ft climb over 1.7 miles, which is steep. I was moving about 36 min/mile up the steepest part and then had to negotiate a very steep descent into mile 37. The descent did a job on my knees which pretty much killed my chances of a strong finish. All the breaking coming down the descent hurt my knees pretty badly and I was forced to walk for a great deal of the last 14 miles. I could run the slight uphills and shallow declines, but any time I had to run under control-breaking or negotiating rocks-I had to walk. My knees were just toast.

5) You meet some interesting folks on these runs. Greg from CO who I ran with the first 5 miles; Pastor Matthew who drug me up Pajarito the first time; and Mark, the nuclear scientist/hippy from Los Alamos Labs who I ran with through the Calderas.

6) Slow and steady may not win the race, but it will certainly beat me. Just about the slowest runner will go faster than a slow walker. And I am a slow walker. I figure about 10 or so slow, methodical plodders passed me in the last 14 miles as I was nursing my knees walking and running when I could. The winner ran it in 9:04:01, which was not slow by any means.

7) The scenery was amazing.

8) My take on the ultra philosophy: To me, a standard road race, from a 10k to a marathon is about the finish line. Getting there as fast as you can, setting that new PR. An ultra is a journey. It’s about assessing your body as you go, figuring out what you need to do to finish. It’s about taking in the sights around you and sharing the experience with those you meet on the trail. It’s about taking that next step when you really don’t want to and your body says ouch times about 50. It’s about pushing through and finishing. It’s about accepting that terrain dictates pace and you can’t always be in control. It’s about sharing the experience with the ones you love. And in my case, it was about getting my butt kicked by a mountain, but still crossing the finish line.

So thank you crossfit for helping me achieve something I wouldn't have thought conceivable even two years ago. Suprisingly, my legs and core were strong through the entire race, just those darned old knees.

Comment #178 - Posted by: tim m/50/69"/130 at May 21, 2012 5:13 PM

As rx'd
165 bench
26:50

May have taken less time if the rower was on the same floor as the weights. Plus some jerk took my bench when i was resting .

Comment #179 - Posted by: Josh at May 21, 2012 5:19 PM

33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 5 HSPU per round
Row 500M Bench press 45lbs x 5-5 95lbs x 5-5 135lbs x 5 155lbs x 3 175lbs x 2

As rx'd: 28:30
Foam roll after
Compared to 100614 28:05
Foam roll after

Comment #180 - Posted by: Sesoku at May 21, 2012 5:20 PM

subbed 150 for bp same as last tim.
Sub sdhp with 45lbs for rows.

21:31 Pr

Comment #181 - Posted by: Kevin McClellan 50 at May 21, 2012 5:34 PM

I weight 155 but my bench ma is 300. I was wondering if on this next time or any other bench should i do more i did one extra set of 10 at 185 which i feel like i should have been doing the whole time. Finished this workout in 31.31 and man was it a killer second day of crossFit and I LOVE IT! Im hooked on it. My ultimate goal is to make the crossFit games one day. LETS DO IT!

Comment #182 - Posted by: Chris Minor at May 21, 2012 5:44 PM

M/34/6'3"/193 today...

31:17 @ 205

Prev: 31:15 @ 205 (202 bw)

Comment #183 - Posted by: Ben S at May 21, 2012 6:00 PM

M/29/6'/190#

Sub sdhp 45# for rows
Scaled to 155# Bp for 1st 45 and 135# for final 15.
40 min flat

Comment #184 - Posted by: Josh at May 21, 2012 6:02 PM

Level 1 @ CrossFit Reston was AWESOME!! All the HQ Staff / Instructors were really knowledgeable and kept the lectures and practicals entertaining, yet informative. THANK YOU, Eric, Nicole, Mike, Joe, Andrea, Gretchen, Jeff, Danielle and Vadim. Got way more than expected.

P.S. Eric O's calves were too small to be the lead on this seminar,lol.

Totally Kidding!!

Comment #185 - Posted by: Jarrett M. at May 21, 2012 6:13 PM

M/36/5'8"/180

185 bench

22:05 as rx'd

Comment #186 - Posted by: Dave Berry at May 21, 2012 6:20 PM

Body weight 206
22:10 rx'd

Comment #187 - Posted by: Blong/M/33/71"/206 at May 21, 2012 6:20 PM

m/200/5'11"/200

For time:
Row 500 meters (1:44)
115# Bench press, 30 reps 5:48
Row 1000 meters (3:56)
115# Bench press, 20 reps 14:00
Row 2000 meters (8:51)
115# Bench press, 10 reps 24:08
total 24:09. 4 minutes worse than last time.
Weight was fine.
2k row was my worst 2k ever

Comment #188 - Posted by: slowweak at May 21, 2012 6:24 PM

50% of Kevin C's wod
200 meter run
15 ring dips
400 m
10 ring dips
800 m
5 ring dips

8:01

Comment #189 - Posted by: mas 55/M/150 at May 21, 2012 6:26 PM

with 135# (~2/3 bw)
1st round 50 x 24# sdhp, rest rx'd

28:37

lots of recovery needed for bench, really pushing limits with that weight

Comment #190 - Posted by: Callum at May 21, 2012 6:30 PM


Sub SDHP @45 (These really sucked)
Sub Ring push ups with 30lb-ish vest
17:50

I'm getting the feeling I shoulda doubled up on the push ups.

Cheers!

Comment #191 - Posted by: Nick M/33/71"/182lbs at May 21, 2012 6:35 PM

as Rx'd 25:27 195#
M/45/191/6'0"

Comment #192 - Posted by: stdbg at May 21, 2012 6:37 PM

14:18
135x20
250m row
135x20
500m row
135x15
100m row

IM A NEWBIE

Comment #193 - Posted by: KHarts87 at May 21, 2012 6:45 PM

dl 185x3
10 box jumps
dl 165x5
10 box jumps
10 min rest
3 power cleans EMOM 20 minutes
4 min @ 50
4 min @ 60
4 min @ 70
4 min @ 80
4 min @ 85
10 min rest
row/bench wod w/ 75 bench 27:20
All weights in kilos.

Comment #194 - Posted by: jim in korea at May 21, 2012 6:49 PM

29:55 at 185 BW

Jessica - 25:19 scaled to 100lb

Comment #195 - Posted by: B. Rhaly at May 21, 2012 6:53 PM

M/25/84/1.82m

No Spotter

500m
25kg x30
1000m
30lbs x20
2000m
30lbs x10

Comment #196 - Posted by: z-bones at May 21, 2012 6:57 PM

Male/31/5'8"/187

SDHP for row

155# bench

40:59

Comment #197 - Posted by: SLG at May 21, 2012 6:59 PM

Row 500 meters
Body weight (105) Bench press, 30 reps (95 for last two)
Row 1000 meters
Body weight (105) Bench press, 20 reps (95 for last two)
Row 2000 meters
Body weight (105) Bench press, 10 reps

Comment #198 - Posted by: Paco at May 21, 2012 7:04 PM

30 minutes exactly.

Comment #199 - Posted by: Paco at May 21, 2012 7:07 PM

First time ever doing a crossfit workout. Even though I'm a powerlifter, I can't rep my weight so I cut it in half.

F/27/145/5'5

500m row
30 reps bench @ 75lb
1000m row
20 reps bench @ 75lb
2000m row
10 reps bench @ 75lb

Time: 28:00:83

Comment #200 - Posted by: Lauren at May 21, 2012 7:23 PM

22:50
165lb
Subbed run for row.

Comment #201 - Posted by: ChadB at May 21, 2012 8:05 PM

22:15 at 145#
23 something last at 135#

wt was ok but had 2 break 30 an 20 up quite a bit. 155# next time

Comment #202 - Posted by: Bells 39/195 at May 21, 2012 8:10 PM

M/23/5' 10"/170#

Row RX'd, Bench @ 180#

21:40

Comment #203 - Posted by: Ross at May 21, 2012 8:25 PM

M/37/230/6'4"

Sub'd 55lb SDHP

28:13

Comment #204 - Posted by: RV #97 at May 21, 2012 8:26 PM

As RX'd - 21:36

20/m/195/6'0

Comment #205 - Posted by: Jake Miller at May 21, 2012 8:29 PM

39:20 rx

Comment #206 - Posted by: rob hole at May 21, 2012 8:38 PM

BW is 190, but subbed 155lbs because I knew 60 reps at BW would not be possible for me

24:20

Really need to work on bench

Comment #207 - Posted by: Saam at May 21, 2012 9:18 PM

M/27/166 GregA-wu

500m row
20x165lb bench
10x155lb bench
1000m row
20x155lb bench
2000m row
5x155lb bench
5x165lb bench

25:30

Comment #208 - Posted by: Y. Zhou at May 21, 2012 9:49 PM

42/m/185
sub 90lb seated rows 50/100/200 reps

21:04
(previous 20:58)

Comment #209 - Posted by: JackM at May 21, 2012 10:13 PM

m/40/5'11"/165

27:19 Rx at 165#

Retired Army 1SG
Clarksville, TN

Comment #210 - Posted by: mark nash at May 21, 2012 10:16 PM

Cut short due to time. 155lb BP.
Did not do 2000m or 10BP. 20:02

Comment #211 - Posted by: Xman at May 21, 2012 10:34 PM

For time:
Row 500 meters
95# Bench press, 30 reps
Row 1000 meters
95# Bench press, 20 reps
Row 2000 meters
95# Bench press, 10 reps

22:00

22/M/5’6”/160
CFBD: 2/27/12

Comment #212 - Posted by: Dan at May 21, 2012 11:04 PM

M/36/238 Scott

meter on row machine broken, did 1 row for 10 meters
500m row,
30x235lbs bench 10+7+8+5
1000m row (100 reps)
19x235lbs bench 7+7+5=19
2000m row (200 reps)
11x235lbs bench 9+2=11

Time 21:12.3

Comment #213 - Posted by: Scott at May 21, 2012 11:11 PM

RX'd - 24:12
Bench at 192lbs

Comment #214 - Posted by: Jonathan at May 22, 2012 2:17 AM

One of my favorites. Used 195 rather than 185. 19:22

Comment #215 - Posted by: Rob O at May 22, 2012 2:52 AM

24:42

Scaled bench press to 60kg

Comment #216 - Posted by: Brett (M/23/188cm/75kg) at May 22, 2012 3:46 AM

50 SDHP'S 45lb bar
30 BP - 70kg
1 km run
20 BP - 70kg
2 km run
10 BP - 70kg

34:40 mins

Comment #217 - Posted by: DPL at May 22, 2012 4:28 AM

97.5kg bench press (I weighed 98kg this morning)


24:29

Comment #218 - Posted by: Bunny M/32/6'2"/220 at May 22, 2012 4:57 AM

500 m row
176lb bp 30
1000m row
176lb bp 20
2000m row
176lb bp 10

21.38 mins

Comment #219 - Posted by: hadleigh at May 22, 2012 5:02 AM

Row 500 meters
135 lbs Bench press, 30 reps
Row 1000 meters
155 lbs Bench press, 20 reps
Row 2000 meters
175 lbs Bench press, 10 reps

Time: 22:54

Comment #220 - Posted by: Staffan at May 22, 2012 5:09 AM

36:10

Subbed 185# for BP.
I felt great starting the set of 30, but by rep 12 I was a hurting unit. Humbling.

Comment #221 - Posted by: Daniel Murdock m/40/74"/205# CF start-date 2/10/11 at May 22, 2012 5:15 AM

33:30
195#

Comment #222 - Posted by: T13 at May 22, 2012 6:00 AM

Rx'd w/175lbs
27:13

That was awful.

Comment #223 - Posted by: Tim at May 22, 2012 6:10 AM

Awesome Weekend on Crossfit Level 1 Certification at CF Central London!! The Staff and Instructors were really knowledgeable... hope i pass the test.... THANK YOU very very much Jami,Karl,Matt,Helzy,Sebastian and CF Central London for the experience...hope we see us again somewhere else!!!

Comment #224 - Posted by: Filipe Alves at May 22, 2012 6:36 AM

21:26
I'm at 180lbs, used 185 for BP.

Comment #225 - Posted by: Justin Johnston at May 22, 2012 8:33 AM

M/36/205
dropped 5 lbs and didn't realize it until today's WOD. as Rx'd 27:04. I sucked on the 1K and 2K row.

Comment #226 - Posted by: Jed at May 22, 2012 8:39 AM

2 Mile Run
14:21
then
500 Meter Row
20 155# Bench
500 Meter Row
Then
10 K's to E's

Comment #227 - Posted by: dyagg at May 22, 2012 9:32 AM

@39 the headache could be due to dehydration. Drink!

Comment #228 - Posted by: Jeff at May 22, 2012 9:57 AM

26:44 at BW 198 - Bench @ 200#

Comment #229 - Posted by: therozfather at May 22, 2012 11:08 AM

22:01 (BW Bench = 215)

Comment #230 - Posted by: Chris Shank at May 22, 2012 12:33 PM

22:01 (BW Bench = 215)

Comment #231 - Posted by: Chris Shank at May 22, 2012 12:34 PM

21:17

120 pounds BP x 15
120 x 10
120 x 5

Comment #232 - Posted by: Tony Halstensen at May 22, 2012 1:35 PM

27/m/5'8/164 lbs.
As RX'd (170 on bar)
Time:22:20

Comment #233 - Posted by: BLipson4 at May 22, 2012 1:38 PM

M/24/6'3" 215lb
Only my second crossfit workout. Did it rx in 24.35

Comment #234 - Posted by: PT at May 22, 2012 1:41 PM

DG
46/F/5'2" 115lbs

Row 250 meters
45 lb Bench press, 30 reps
Row 500 meters
45 lb Bench press, 20 reps
Row 1000 meters
45 lb Bench press, 10 reps

19:00

Comment #235 - Posted by: BC at May 22, 2012 2:12 PM

as rx'd - 23:03

Comment #236 - Posted by: Casey at May 22, 2012 2:15 PM

No way the benching was happening today.

Sub Sit ups x2.

25 min

Comment #237 - Posted by: kerbear at May 22, 2012 2:21 PM

This was my first Crossfit workout after lurking the site for the last week or so. It was a blast.

M/26/6'/187lbs
Barstow Ca
Did the Bench at 190

39:03

Comment #238 - Posted by: Jeff at May 22, 2012 2:26 PM

M/35/5'4"/143lbs
140 bench
21:55

Comment #239 - Posted by: Matt Burritt at May 22, 2012 2:39 PM

As rx'd

Row splits: 1:57, 4:00, 8:25

BP 210lbs - broke up 8/5/5/5/4/3; 6/5/5/4; 8/2:

31:25

Comment #240 - Posted by: dsm19 M / 33 / 6'0 / 210 at May 22, 2012 2:40 PM

M/23/145

30:53 rxd

The rowing just destroyed me!!!!

Comment #241 - Posted by: Isaac at May 22, 2012 3:16 PM

M/39/200 SDHP and 150lbs. 33:10

Comment #242 - Posted by: Dan Gilbertson at May 22, 2012 3:32 PM

35:15
Rowing was cool benching 240 a total of 60x killed me.

Comment #243 - Posted by: J/36/240 at May 22, 2012 3:42 PM

subbed ring push ups for bw/bench press: 22:53

Comment #244 - Posted by: GU997/M/42/200#/5'10" at May 22, 2012 4:14 PM

Porch (75% of BW)
BP @ 135#
22:08
BP 15,9,6; 9,6,3,2; 10

Comment #245 - Posted by: Brian R M / 50 / 6'2" / 185 at May 22, 2012 4:47 PM

As rx'd: 30:25 (bodyweight bench press @ 235lbs)

Comment #246 - Posted by: Raze at May 22, 2012 5:12 PM

2:10:49

Comment #247 - Posted by: myles456 at May 22, 2012 6:08 PM

05/22/2012

Sub'd Naut press @245:

500 m row @ 1:40

2000 m row @ 8:22

shdr issues. MRI today.

Comment #248 - Posted by: TommyKrackCorn at May 22, 2012 6:55 PM

Matt, 205bp
27:20 (1:4?, 3:54, 8:04 on rowing)
Sebastian, 155bp
22:41 (1:47, 3:50, 7:41 on rowing)

Comment #249 - Posted by: sebastian m/43/180/6'2" at May 22, 2012 8:01 PM

scaled bench to 111lbs.

24:20

Comment #250 - Posted by: Davo at May 22, 2012 9:05 PM

M/180/30/5'9"
30:14
did AMRAP at 180 and then finished at 155lbs for all rounds of bench press

Comment #251 - Posted by: M.Gill at May 22, 2012 9:21 PM

20:31 total time Rx

row 500m
bench press 30 reps (285 lbs body)
row 1000m
bench press 20 reps (285 lbs)
row 2000m
bench press 10 reps (285 lbs)

Comment #252 - Posted by: Ross Alexander at May 22, 2012 9:21 PM

.... Oh forgot this
M/29/6'2"/285lbs

I have been doing Crossfit since mid Febuary, and for the past week try and get in 2 WODS a day for endurance and to get lean. I'm pretty athletic for my size, and am excited when I hit a new skill. Great WOD...

Comment #253 - Posted by: Ross Alexander at May 22, 2012 9:26 PM

not fast... m/30/240

rowed around a 2 min pace until the 2000, which took me 10 min.. the benching was a mission esp when that tired.. loved it. 255 for 30 the rest @ 245. Would have mattered cause i was gassed, but did at big gym and stations were not close. Cheers to crossfit and the real fire breathers cant wait to be part of the club

Comment #254 - Posted by: Jjames 30/m/240 at May 22, 2012 9:29 PM

19:52
scaled to 50kg bench press.

110kg 1 rep bench previous.

Comment #255 - Posted by: tim holdsworth at May 22, 2012 11:45 PM

37yom/68'/175/
Warm up
3 sets of 5 DHPU/PSHUP/SQ/SU/
strech

30:51
135 30
155 15/135 5
135 10

I was gassed today, could not recover quick enough to push the heavier weight.

Comment #256 - Posted by: gpdjmac1 at May 23, 2012 1:39 AM

m/27/195
SDHP 40lbs - 50x
BP 185lbs - 30x
SDHP 40lbs - 100x
BP 185lbs - 20x
SDHP 40lbs - 200x
BP 185lbs - 10x
27:42

Started dieting and doing crossfit 2 months ago, down 25lbs.

Comment #257 - Posted by: Estep at May 23, 2012 6:06 AM

BW: 170

used 65# dbs (should have used 70#)

26:25

Comment #258 - Posted by: JFA at May 23, 2012 8:19 AM

BW 172

Scaled BP to 155

26:30

Comment #259 - Posted by: Ukkrew at May 23, 2012 8:50 AM

M/34/155/5'9"

Subbed 400m, 800m, 1600m runs for the rows.

Scaled to 135.

22:21

Comment #260 - Posted by: Antun Karlovac at May 23, 2012 9:02 AM

M/6'0"/77.5kg

As Rx'd
23:31

Awesome workout! Love a bit of chest action!!

Comment #261 - Posted by: Ally M at May 23, 2012 10:17 AM

M/28/#160

500m row
135# bp, 30 reps
1000m row
135# bp, 20 reps
2000m row,
135# bp, 10 reps

20:34

Comment #262 - Posted by: clark gadd at May 23, 2012 10:18 AM

M/26/168/5'11"

175lb BP
The rower was ~50m away from the bench. Jogged it through the gym between sets. Was safe about it.

25:23

Comment #263 - Posted by: David H at May 23, 2012 10:54 AM

French, M, 26 yr, 178 cm, 80 kg
23'12 Rxd

Comment #264 - Posted by: Jeremy at May 23, 2012 11:37 AM

20'38, rowed as rx'd, sub'd bench press for weight vest push ups (35lbs plus body weight)

Comment #265 - Posted by: Brian at May 23, 2012 6:37 PM

29:49
As Rx'd

Comment #266 - Posted by: fathertyme 34/m/6'/175# at May 23, 2012 7:30 PM

22:26, 155 Bench, a bit pukie at the last row.

Comment #267 - Posted by: Doc at May 23, 2012 11:30 PM

RX'd 19:28
M/5'9/170

Comment #268 - Posted by: just me at May 24, 2012 8:22 AM

22:24 (Rx 150#)

Comment #269 - Posted by: mlt at May 24, 2012 8:27 AM

bench 60-60-70 kgs
28:00

Comment #270 - Posted by: orkun at May 24, 2012 10:03 AM

Tim @ 179,

50 mile mountain run at 50yo?! Wow, impressive.

Comment #271 - Posted by: squirrel at May 24, 2012 10:36 AM

M/49/5'9/165

155lb
23:09

Comment #272 - Posted by: Scotto at May 24, 2012 11:11 AM

25:39 @ work

Comment #273 - Posted by: Mad Max at May 24, 2012 1:19 PM

Benchpress 198lbs

30min 11sec

Comment #274 - Posted by: Nicolaj A.Mortensen at May 24, 2012 3:13 PM

39:05

Comment #275 - Posted by: Kyle at May 24, 2012 8:00 PM

Male(22)/5'8/146/

RX'D 23:28!

Comment #276 - Posted by: Jean-Michel Dignard at May 24, 2012 9:09 PM

19:36

M/42/180

Comment #277 - Posted by: jayhawkcf at May 25, 2012 6:40 AM

Prev

34:53

Tonight

31:29

Started out with 185 went down from there to back & forth between 155 and 135...rows as rx'd

Comment #278 - Posted by: Cleveland at May 25, 2012 6:49 AM

anyone know the song that was playing on the WOD video? Thanks.

Comment #279 - Posted by: jeff wilson at May 25, 2012 8:38 AM

I finished as Rx'd, nuff said

Comment #280 - Posted by: Spelhaug52 - 6'1 195 lbs at May 25, 2012 9:02 AM

@175 BW

28:15

*1st 23 BP @170, last 37@ 155

Comment #281 - Posted by: knodes at May 25, 2012 10:58 AM

f/35/145

50 SDHP w/ 25lb kbell
30 bench press 65lbs
100 SDHP w/ 25lb kbell
20 bench press 65lbs
200 SDHP w/ 25lb kbell
10 bench press

20:25

probably could have used 35lb kbell, but was still brutal and left me shakey :)

Comment #282 - Posted by: sharlene at May 25, 2012 12:08 PM

162 BW
24:55
135 lb BP
Lots of transition time in the YMCA, plus stairs. Good workout!

Comment #283 - Posted by: georgecole3 at May 25, 2012 12:22 PM

34:47. hadn't benched in months following torn rotator cuff.
Set 1: Ran 400m, 10@185#, 20@135#
Set 2: Ran 1000m, 8@185#, 12@135#
Set 3: Ran 2000m, 1@185#, 9@165#

Comment #284 - Posted by: Mavrick at May 25, 2012 1:35 PM

28:18 @ 135# (195# body weight)

Comment #285 - Posted by: SF at May 25, 2012 2:55 PM

35:51 w/ 135lbs, 4:00 1k, 8:38 2k vs
33:27 w/ 155 for 18 reps, then 135 for rest 9/5/09
41:17 brutal. had to stop for 10 mins during 2000m row--quad cramps. bench 15x175, 10x155, 5x135 1st set; 135 for other 2 sets. 7/22/06.


makes up for all the bench presses we don't do.

Comment #286 - Posted by: kevin o at May 25, 2012 5:21 PM

135lb bench. 27:28

Comment #287 - Posted by: ecp2 at May 26, 2012 10:27 AM

155lb bench
row's as Rx

26.16

Loved it, sore today.

Comment #288 - Posted by: Seth at May 26, 2012 11:34 AM

32:30 rx'd

Comment #289 - Posted by: B-Mo M/35/6'/195 at May 26, 2012 6:17 PM

32:30 @ 185

Comment #290 - Posted by: tum1 at May 27, 2012 3:11 AM

36:22 @ 175# BP
Previous PR = 29:06 @ 165# BP


Mrs. Miyagi
30:58 @ 65# # BP
Previous PR = 23:54 @ 80# BP

Comment #291 - Posted by: Miyagi at May 27, 2012 10:39 AM

M/30/180/5'9"
used 180lb bench till failure then 155lb
30:26

Comment #292 - Posted by: M.Gill at May 28, 2012 5:28 AM

Scaled to Pack

Jill: 75# 28:55

Joe 95# 23:53

Comment #293 - Posted by: Joe & Jill at May 29, 2012 8:47 PM

M.37.170

Scaled bp to 135

21:20

Comment #294 - Posted by: LMD_Mike at May 31, 2012 4:11 PM

Subbed 135#

Row 500
25 bench press
Row 1000
10 BP
Row 2000
9 BP

Comment #295 - Posted by: Drew m/43/5'10"/160 at May 31, 2012 7:13 PM

35:59 using 175# for the bench press.

Comment #296 - Posted by: Edwin 29/M/68"/170 at June 1, 2012 2:31 PM

m/38/5'9/178
CFWU-2. Reg. Superman. Burgener.
23:45
Unbroken bench last set. About 2:00/500m 1st 2 rounds. About 2:05 last 2000m. Good job pushing last 250m or so. Used 175 on bench.
6/14/10: 26:37
5/18/09: 28:25

Comment #297 - Posted by: jrm at June 1, 2012 7:05 PM

As rx'd
31:48

Comment #298 - Posted by: Troy at June 1, 2012 7:42 PM

25.54 @ 115.

Comment #299 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at June 4, 2012 1:30 PM

As Rx'd

20 + 5

M/5'5"/27/180

Comment #300 - Posted by: JBH at June 6, 2012 1:36 PM

50 lb SDHP, 50 reps
205 lb Bench press, 30 reps
50 lb SDHP, 100 reps
205 lb Bench press, 20 reps
50 lb SDHP, 200 reps
205 lb Bench press, 10 reps

27:45

Partitioned the crap out of the second half of this WOD (alternating 20 pulls w 2 presses). Took longer than I expected; need to get a rowing machine going for next time.

M/27/5'11''/200

Comment #301 - Posted by: Kent at June 7, 2012 9:17 PM

bench press
45# x 10
95# x 9
185# x 6

scaled 225#

time: 40:14

m/41/5'8/240

Comment #302 - Posted by: phat boi at June 9, 2012 12:45 AM

1:00:33 as rx'd bw = bench = 185#

Way off pr, but haven't done any benching to speak of in close to a year. I was just surprised I could do body weight.

Comment #303 - Posted by: Ronnieboy at June 13, 2012 4:59 PM

29:36

Comment #304 - Posted by: nsb at June 14, 2012 6:34 PM

23.45
45 lb sdhp sub for rowing

Comment #305 - Posted by: faleep at June 21, 2012 6:22 AM

1.5 Pood KB sdhp 50, 100, 200
155 bench 27:18

Comment #306 - Posted by: EUGENE (M / 42 / 5 '11" / 180) at June 23, 2012 9:27 AM

Solid WOD. After the 30 bench press, I was done lol 2k row seemed like it took forever. Did it in 31:48 RX'd @ 146lbs BW :)

Comment #307 - Posted by: Jason H. 22/M/5'8"/146lbs at July 6, 2012 3:10 PM

Done on 6/14/12:

CF WU

WOD for 5/21/12

For time:
Row 500 meters - 2:10
Body weight Bench press, 30 reps - 15, 5, 3, 2, 2, 2, 1
Row 1000 meters - 4:35
Body weight Bench press, 20 reps - 12, 3, 3, 2
Row 2000 meters - 9:35
Body weight Bench press, 10 reps - unbroken

BW is 148 - subbed 105 lbs b/c weak - figured more than 2/3 BW was a good place to start

Around 29 mins.

Comment #308 - Posted by: TZ at July 20, 2012 10:10 PM

28:11 As Rx, 1:38 improvement from May 23, 2012

Comment #309 - Posted by: fathertyme 34/m/6'/175# at July 21, 2012 10:48 AM

CF WU

For time:
Row 500 meters - 2:00 (2:10 last time)
Body weight Bench press, 30 reps - 10-5-4-3-3-2
Row 1000 meters - 4:28 (4:35 last time)
Body weight Bench press, 20 reps - 10-6-4
Row 2000 meters - 9:01 (9:35 last time)
Body weight Bench press, 10 reps

weight 145, but did 115 this time (105 last time)

25:56 (did it 5 weeks ago and took 29 mins with 10 lbs less weight)

Comment #310 - Posted by: TZ at July 21, 2012 6:32 PM

37:54 16.08.12
sub SDLHP 50,100,200
sub bench 30x75k(88%),20x80k(94%),10x85k(100%)

20:10 18.06.10
Sub'd SDHP x2mins, x4mins, x8mins
Scaled 75% bw (62kg) 30, 20, 10

Comment #311 - Posted by: zenoperegrinus at August 16, 2012 10:30 AM

Time for this wod : 21min31 (75 kg)

Comment #312 - Posted by: CrossCip Athletic Training at October 27, 2012 12:45 AM

M/34/5'9"/160

Did this a few days ago.

Subbed 400m, 800m, 1600m runs for the rows.
Scaled bench press to 135lbs.

22:04

Comment #313 - Posted by: Antun Karlovac at October 29, 2012 6:57 AM

1/2 bw 27:25

Comment #314 - Posted by: drewborn at October 29, 2012 12:00 PM

CFWUx2 (bench press 45, 95 instead of dips)
36:10 (-4:28)
165 lbs
Rd 1: 5-3-2-singles
Rd 2: 3-2-2-2-singles
Rd 3: 3-2-singles 

Comment #315 - Posted by: Doug at November 13, 2012 5:18 PM

subbed 44 pound kettle bell SDHPfor row, and did 1/2 of everything

15:21

Comment #316 - Posted by: Manchild at February 11, 2013 7:06 AM

135 pound Bench - 20:45

Comment #317 - Posted by: William Reed at March 28, 2013 11:54 AM

RX
165lb bp

25:48

Comment #318 - Posted by: sr at May 23, 2013 4:35 PM
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