May 23, 2012

Wednesday 120523

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats

Post rounds completed to comments.


Enlarge image

In what way can this position be improved?

"Damper Setting and Drag Factor" with Shane Farmer, CrossFit Journal preview video [wmv] [mov]

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

WOD Demo with CrossFit Hollywood by Again Faster Equipment - video [wmv] [mov] [HD mov]

"I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.'"
- Muhammad Ali

Posted by Pukie at May 23, 2012 5:00 PM

As KStar would put it, correct load ordering and Midline stabilization/external rotation at end range.

Load ordering being tight butt-->tight abs (midline stabilization with torqued feet [external rotation in the bottom] and externally rotated shoulders [break the bar/show the armpits/activated shoulders])
The neck is in a non-neutral position so the spine is also compromised.

Comment #1 - Posted by: ckatech at May 22, 2012 5:32 PM

For the squats are they body squats or with weight?

Comment #2 - Posted by: Stephen Kiser at May 22, 2012 5:39 PM

"air squats"

Comment #3 - Posted by: Kerber at May 22, 2012 5:55 PM

First, let me say how much I love Crossfit. My wife and I have been doing it together at our local gym for the past two and a half months. I love the constant variable, functional movement, executed at a high intensity.

What I really like is that it makes you address your weak areas, which for me is pretty much any thing Olympic lift related, especially squats, particularly overhead, and snatches.

The only issue I have with the program is the prescribed weight for the lifting exercises. I believe the prescribed weight should be a percentage of body weight (BW) for both men and women, with perhaps a lower percentage for women.

At 5’9” and 130lbs, I am never going to be able to accomplish most weight WODs as Rx’d. Not because I’m not fit, but because I don’t have the mass to push that much weight. And if I can do it, it is at a much slower pace than intended, so I’m not really doing the WOD as intended.

There seem to be two main arguments against BW percentage WODs, 1) Life is not scaled, and 2) There are some light guys that can do it.

Before I state my counters to these positions, bear with me while I provide a little background about myself. I think we can all agree that it’s everybody’s desire to accomplish the WODs as Rx’d. And we all agree that you have to be at a great level of fitness to complete them as Rx’d. But that should be a standard that is achievable to everybody who is at a great level of fitness. I concede that even if it were BW based, it would still take me years to complete some of the WODs where I have considerable weaknesses, but I’m willing to put in the work.

I have spent my entire life meeting and exceeding the standard, regardless of what that standard was. In my early 40’s, I successfully completed the USAF Pararescue Jumper (PJ)/Combat Rescue Officer (CRO) Selection Course (INDOC), the Army Special Forces Underwater Operations Course (Combat Diver), and the PJ/CRO Training Course. I achieved the rank of Colonel and retired after 26 years of service. And I just completed my first 50-mile ultra marathon, through the Jemez Mountains. The only reason I mention these things is to emphasize that I understand what physical and mental fortitude are and that I know what it means to work hard to achieve the standard. But now, I am faced with a standard that is, for the most part, unattainable for me. Not necessarily because of a limitation in my ability, but because of an arbitrary determination of what the standard is. I have no desire to increase my body mass by taking supplements to add more muscle. I am quite comfortable with the fact that I’m a light guy. My fitness level shouldn’t be determined largely by my body mass, but more by what I can do with the mass I have.

As for the arguments against a BW percentage, here goes.

1) Life is not scaled. Granted. Crossfit IS NOT LIFE. It’s a great exercise program, and maybe even a life style, but it’s not life. And it has evolved into a great competition. I know all about how life is not scaled. I was the 130lb guy who always got paired with the 180-200 lb guys for the buddy carry exercises. Not to mention countless other examples I could provide. The point is, we all get kicked in the teeth enough by life, how about we make the things fairer that we have some level of control over.

And let’s talk about the competition aspect of crossfit. Is an amazing athlete like Chris Spealler truly less fit than Rich Froning, Jr. simply because he has less body mass than Rich, and consequently can’t handle the bigger weights as well? I would contend that pound-for-pound, Chris is probably as fit, if not more fit than many of the heavier competitors that scored ahead of him.

2) There are some light guys that can do it. Is that seriously a rationale? So because there are a few phenomenal specimens out there, that provides a justification to maintain what I contend is an unfair standard. As it is now, the standard clearly favors the fit athletes with the greatest mass. Not the athletes with the greatest fitness levels.

I know some people will contend that the lighter guys have the advantage when it comes to bodyweight exercises--push ups, pull ups, handstand PUs, etc. I contend that this isn’t necessarily true. Sure, I may be pushing/pulling less weight, but my long, skinny (ectomorphic) arms are proportional to the rest of my body so it should come out a wash. The relatively taller folks tend to have more of a disadvantage because of the longer distances involved in pretty much all the movements. But that’s a whole other discussion all together.

Finally, I would like to address the issue of women crossfiters. Not that I would presume to speak for them, but why can’t you give them their own standard? The games have a separate standard, so why not the daily WOD? Everybody wants to meet the standard, and I believe the women are no exception. They work just as hard as any man to excel, and should be given the opportunity to earn an “as Rx’d.”

Thanks for letting me get that off my chest. I do love crossfit, and my wife and I will continue our crossfit journey together.

Comment #4 - Posted by: tim m/50/69"/130 at May 22, 2012 6:10 PM

What is the standard for the "top" of the ring dip? It may be my untrained eye, but the Ballston Demo video looked like the elbows were still showing significant bend at the upper portion of the movement.

Comment #5 - Posted by: Jake at May 22, 2012 6:15 PM

Unless a weight is posted, you always simply do "air squats" or bodyweight squats

Comment #6 - Posted by: Johnny O at May 22, 2012 6:17 PM

Oh Golly.. that's exactly what I do.

If she's got my problem, she's got tight shoulders and which makes it super difficult to get a weight directly overhead without arching her back.

Jerking takes me to the limit of my flexability.

Comment #7 - Posted by: JuliePlatt at May 22, 2012 6:22 PM

Shoulders should be rotated further back and her stance could be a little wider.

Comment #8 - Posted by: Pete Easterly at May 22, 2012 6:39 PM

Needs more Reebok.

Comment #9 - Posted by: Chris #3 at May 22, 2012 7:17 PM

Does any one have a suggestion for a good Pandora station to WOD to

Comment #10 - Posted by: Morgan at May 22, 2012 8:07 PM

@ #10 - pick your favorite music on pandora, i.e. create a wod station, then fine tune that sucker for a day or two so when you go into the wod you aren't messing w/ skips and likes :). Personally I go for some timberlake radio, black sabbath , or some feel good fast funk.

If the woman in question in the picture is cleaning & jerking, her legs need a lot more width in the stance, think "semi lunge" if you will, giving her a lot more stability to throw the arms and shoulders into it. If the weight is not stable then trying to get the rest of the body english into the exercise will be impossible if not very inefficient.

Comment #11 - Posted by: wcm at May 22, 2012 8:17 PM

Music: disturbed, rammstein, nine inch nails, or celine dion.

Comment #12 - Posted by: JaHo at May 22, 2012 8:24 PM

What is a good alternative for 5 ring dips. I don't have rings.

Comment #13 - Posted by: Dave at May 22, 2012 8:50 PM

I also am lacking in the ring department, good sub anyone?

Comment #14 - Posted by: Kristian at May 22, 2012 9:01 PM

Scaled to Puppies workout, 11 rounds in 15 minutes.

Comment #15 - Posted by: P Hicks at May 22, 2012 9:14 PM

17, no rings just do dips on a dip bar. No dip bar, chairs back to back with some weight in the seat. If you think it is to easy being stable do more reps, or make you dip set up a little unstable. chairs with loose screws, ha or barbells suspended by ropes on each end.

Comment #16 - Posted by: PT at May 22, 2012 9:23 PM

I think #1 hit it on the head. Mid-line stabilization is the biggest thing. We can then move to the Active (armpit showing) shoulders.

Having a stable midline and active shoulders would allow for a neutral spine, a more stable load platform (shoulders), and would also allow the head to pass through the arms to become more neutral.

Good on her for competing though.

Comment #17 - Posted by: OG M/29/5'7"/152# at May 22, 2012 9:26 PM

she needs to

- stabilise her midline
- straighten her arms
- push her head through
- contract her glutes

Comment #18 - Posted by: nick the elder at May 22, 2012 9:34 PM

I love this little tests to spot for improvements to good position. I have a look, think through in my head, then check what everyone else has put to see how far off the mark I am.

I also struggle with shoulder mobility so got that one straight away, wider stance, foot down, head through

Comment #19 - Posted by: Kieran at May 22, 2012 10:41 PM

17 rounds as Rx'd. Ring dips suck!

Comment #20 - Posted by: Rose 40/M/5'10/175 at May 22, 2012 10:49 PM

11 rounds rx'd

Comment #21 - Posted by: Julian Perkins at May 22, 2012 11:15 PM

13 rds, however I assumed the squats were weighted, so I used 135 lbs. Didn't have dip rings so I used regular dip bars w/15reps instead of 5 to make up for my lack of equipment.

Comment #22 - Posted by: Stephen at May 22, 2012 11:18 PM

I subbed for:
5 jumping towel pull-ups (slow descent)
10 seated dips
15 squats

Rounds: 10

Comment #23 - Posted by: Peter Evjan at May 23, 2012 12:55 AM

13 rounds

Comment #24 - Posted by: TomO/45/M/200 at May 23, 2012 1:36 AM

16 rounds. Great wod painful ring dips.

Comment #25 - Posted by: V.I.Honkanen at May 23, 2012 1:42 AM

16 rounds, no ring in the gym so i use the ordinary dip bar

Comment #26 - Posted by: lim at May 23, 2012 2:29 AM


18 rds

Comment #27 - Posted by: cosmo at May 23, 2012 2:58 AM

18 RDS + 5 pull-ups + 4 ring dips.

Comment #28 - Posted by: ART M/43/5'5"/148 at May 23, 2012 2:58 AM

No rings, did dips on paralels.
19 rounds + 1 pull-up

Comment #29 - Posted by: Gonçalo at May 23, 2012 3:19 AM


18 rds

Comment #30 - Posted by: duane at May 23, 2012 3:25 AM

Completed 16 rounds in 15:40 and then hands ripped open

Comment #31 - Posted by: Riccardo M/26/60kg/1.67m at May 23, 2012 3:36 AM

16 rds

Comment #32 - Posted by: John A 33/68"/168 at May 23, 2012 3:43 AM

15 rds + 5 ctb/2 ring dips

Comment #33 - Posted by: Nick at May 23, 2012 4:17 AM

Tim@ #4, That was a well thought out post and I am glad that you are enjoying crossfit as much as I am. I have also heard the 'life is not scaled' argument before, but only a from a few internet tough guys on this site. I have never felt like I must perform the wod as rx'd or I am not a real crossfitter. In fact there is a link to brandX scaled work outs provided on the main page for us older guys. I also read an article in the crossfit journal about scaling correctly. Someone had a link to it a while back and it really changed my approch from slogging through some of the wods to scaling more and increasing the intensity.
Keep up the good work.

Comment #34 - Posted by: jum alum at May 23, 2012 4:30 AM

17 rds + 5 CTB rxd

Comment #35 - Posted by: lee barrett at May 23, 2012 4:31 AM

16 Rounds

Comment #36 - Posted by: Tucker at May 23, 2012 4:32 AM

@Morgan: Rise Against, Rob Zombie, Flogging Molly and the Black Keyes make are my favorites to WOD.

Comment #37 - Posted by: Matt Miraglia at May 23, 2012 4:52 AM

12 plus 10

Comment #38 - Posted by: Shane G 6'3"/220/27 at May 23, 2012 5:05 AM

Rx'd - 21 rounds + 5 chest to bars

Comment #39 - Posted by: Townsend m/28/5'8"/138 at May 23, 2012 5:17 AM


14 rounds plus 5 pull ups 5 reps went ahead and finished round after time.

Comment #40 - Posted by: Chevytahoe77 at May 23, 2012 5:33 AM

15 rounds.."Memento audere semper"

Comment #41 - Posted by: slart.lmb at May 23, 2012 6:01 AM



Comment #42 - Posted by: Rob M. at May 23, 2012 6:09 AM

All I can think of is..


Comment #43 - Posted by: Brian at May 23, 2012 6:09 AM

Comment #4: Sir, I am 6'6" 210 lbs. I cannot get anywhere near my body weight on any of the lift workouts. But I don't feel that these RX'd WODS necessarily have to be as RX'd. The fact that I can do 20 strict pull ups with 2'7" arms is impressive to me. Being in the Marine Corps myself, I understand that you feel the need to meet the "standard," but your resume alone speaks for itself. I guess I just don't understand why not being able to to 200lb overhead squats bothers you so much. As long as you're progressing, shouldn't that be enough. Life and Crossfit are about the journey TO the end result; not the end result itself. I would just say that if you can work to your bodyweight on all your lifts, that is impressive for any weight class.

Comment #44 - Posted by: Jesse at May 23, 2012 6:10 AM

Tim @#4 Great to hear that Crossfit is working well for you and your wife. You make a good argument for BW % instead of a RX'd weight. I think the RX should be something that is a goal to get to. At your height and weight you will be able to move these, it may take a few years to get the power, strength and technique to get there. No doubt you have the physical and mental fortitude to get there. You mentioned yourself that the oly lifts are difficult, this is a major area for weight and might seem too heavy. As you clean up your technique and gain strength you will get to the RX weights. It sounds like your body is probably built well for running or rowing, these aren't things that can be scaled, but just a strength for you. I think what is great about crossfit is it points the weaknesses out and forces us to work on them. I'm 6'2", 175lb and the running and bodyweight movements came quickly to me but the oly lifts and weights in general are something I have had to work at. After about 1.5 years of Crossfit I am now doing about 80% of the WOD's rx'd. I think if you went to a crossfit box you would see that the majority of people are scaling the WOD's.

Comment #45 - Posted by: Sefton at May 23, 2012 6:11 AM


pull ups and dips w/ green band

12 rounds

Comment #46 - Posted by: kristen at May 23, 2012 6:16 AM


as rx'd

23 rounds + 5 C2B + 5 ring dips + 8 squats

Comment #47 - Posted by: Mark at May 23, 2012 6:21 AM

@Tim- I think scaling is tremendously important for the majority of Crossfitters. Few of us show up as elite athletes. I'd emphasize a point made by Coach Glassman that the needs of the Elite and your Granny vary only in scale. Brand X has been invaluable in my personal journey and there is no shame in scaling. It is key if you want to stick with Crossfit and get better. That being said, couldn't agree with you more about posting an Rx for women.

Comment #48 - Posted by: GA at May 23, 2012 6:23 AM

#4. I enjoy a well formulated point of view. A couple of thoughts

Point #1 if rx is important to you then you can work your way to it. But it appears you don't want to as you said you are happy with your weight. And you want to continue the 50 mile runs (nice work I crewed for a friend who did 100m and that was sick). My point if you want to get to rx you could by increasing mass by healthy/natural supplements, eating for mass, focus more on strength, and work on technique. But beauty of cf is if you want to excel at endurance running and use cf to supplement training then great.

Point #2 life is never fair. I know you know this but either is cf. cf is not perfect either (far from it). But you will never be able to true up cf. Should I get a head start running against you on endurance. I am 6-3 200#s. Not the best running physique. Btw I am a kick ass runner 5k pr 20:41 (40yrs old).

Point #3 a lot of workouts rx are very advantageous to body weight guys. You should crush Cindy and Lynne and many others. I hate going against guys your size on those workouts and love crushing guys like you on your bodyweight workouts.

Point #4 if you continue to foster this bodyweight fairness issue then you will lose before the clock starts. You gotta change your mental game. How can I manage to win this WOD or how can I manage to beat my time from last time I did this WOD.

Point #5 life not scaled. I agree with this statement but am not a jerk about it. Reading the book on Lt Murphy (I forget the name of book) is great example. There are many examples of this in everyday life.

Point #6 scaling is ok. I can't do pistols and it really pisses me off. I scale it. And I gave been working on doing them. I will get it someday. It took me 1 1/2 years to get my first muscle up.

Just some thoughts.

Comment #49 - Posted by: Thrill at May 23, 2012 6:27 AM


22 rounds

regular dips in lieu of ring dips.

Comment #50 - Posted by: schlegs at May 23, 2012 6:27 AM

12 + 5, rxed. Ring dips slowed me way down...good goat work.

Comment #51 - Posted by: Dave W 5'7 / 28 / 175 at May 23, 2012 6:46 AM

#4 Tim,

A long time ago, someone posted that the WODs were scaled to be challenging to a 175lb, 25 year old male in great shape. That's what I tell people when I'm talking about CrossFit.

I scale liberally, because I'm not 25, and can't get my heart rate up to 220 any more. I run out of poop. When I was 25, I'm quite sure I could have done them as RX'd. But, I scale to try and approximate the "theme" of what the WOD is trying to elicit. For example, my first Fran was 7 minutes. I worked it down to 4:40. But a time or two ago it had crept back up to 5:20 or so. So last time I scaled to 85 pounds, and was back down to sub-4:30. Once I can't do 85lbs in less than 5 minutes, I'll scale again, etc, etc. When I'm 95, I might be using a PVC pipe, and a 65lb band under each foot for the PUs. If I was lighter (than the 175lb "standard"), I'd scale some more.

Regarding the thought that lighter BW shouldn't yield better relative performance, I'd argue that's not correct. Look at the extremes: pound for pound, an ant is many times stronger than an elephant.

Tall guys suffer for many of the exercises, for the reasons you mention; but not for rope climbs.

I think the games shouldn't be scaled. Regarding physical fitness, think of it this way - all things being equal, in terms of fortitude, aptitude, skill, and all those mental qualities, if you could only take one guy with you into combat, would you rather take Speal, or Froning?

I think the point for 99% of us is, it's you vs you. Pick a weight, log your time; try and do it better next time. Scale so you don't injure yourself, and so you can keep at it for life.

Dave T.

Comment #52 - Posted by: Dave T. m/52/68"/183#, fellow retired O-6 at May 23, 2012 6:53 AM

10 rounds + 9 reps

Comment #53 - Posted by: Brett C. m/30/6'0"/175lbs. at May 23, 2012 6:57 AM


supplemented ring dips for regular dips for x10 reps. did 12 rounds after 1 week in. my cardio sucks from all the years of bodybuilding.

Comment #54 - Posted by: david nhieu at May 23, 2012 6:57 AM

20 rounds Rx'd

FOB Salerno

Comment #55 - Posted by: james.patrick [M/50/66"/135] at May 23, 2012 7:01 AM

@Tim I feel enough has been said, but wanted to add another voice to the chorus saying scaling is fine- change your out look an say ok Rx is for someone 195lb 6ft and a beast and then scale, call that your Rx- maybe each Rx from HQ you reduce by 20% every time and call that your Rx- don't get down on yourself for not meeting the wt Rx'd - get down if things become easy and you stop pushing - someone already said its the Journey that counts not the end result. If your moving forward and keeping intensity your a "real CrossFit'r" in my book.

Comment #56 - Posted by: Nathan at May 23, 2012 7:05 AM

14 rds Rx'd. M/30/6'3"/216.

Comment #57 - Posted by: Travis at May 23, 2012 7:24 AM


13 rounds, sub'd 10 reps of regular dips in lieu of ring dips.

Comment #58 - Posted by: Baron at May 23, 2012 7:36 AM

20 rounds as rx'd. Admittedly dogged it a little on that 20th minute.

Comment #59 - Posted by: Kyle Bisceglie 45/m/5'10"/180 at May 23, 2012 7:46 AM

18 rounds, No rings so used dip bar, still sucked!! HA

Comment #60 - Posted by: Bryan at May 23, 2012 7:46 AM


18 rounds + 3 chest to bar pull ups

Comment #61 - Posted by: George at May 23, 2012 8:08 AM

Re; scaling and Tim's comments: I don't think Tim has any problems scaling, improving, succeeding, etc. The "RX" is the standard... and I think the argument is more along of making "the standard", well, more standardized so that it makes more sense to more people.

I guess the really big and strong guys may in some cases be not trying hard enough if they meet the "standard" with so much less effort than someone 60 or 80 pounds less in weight. I think it makes all the sense in the world to try to make an RX value as similar as possible for all athletes. One of the best ideas is to make those workouts proportionally related to your body mass.

Comment #62 - Posted by: Sid at May 23, 2012 8:11 AM

20 Rounds Rx'd

Comment #63 - Posted by: Son of Thor at May 23, 2012 8:12 AM

16 rds rx'd

Comment #64 - Posted by: marky mark at May 23, 2012 8:13 AM

What if I can't do chest to bar pullups?

Comment #65 - Posted by: Olliver Murillo at May 23, 2012 8:19 AM


9 rds @ 21:10

5 pullups assisted
15 regular dips, broken sets after first 2 sets
15 air squats

Dips are what slowed me down as my triceps were trembling after first few sets.

Comment #66 - Posted by: Jay at May 23, 2012 8:26 AM

3x Dips on wide P. Bars sub for ring dips... so 5/15/15
17 rds
Dips were crap though, poor ROM
Need rest day for lungs. Ow.

Comment #67 - Posted by: DDude at May 23, 2012 8:30 AM

#4 Look back at some of the original WODs and you'll see that they were often scaled. In terms of scaling, adjust the weight and volume so that your WOD time approximates that of the top 10%. This will usually put you in the physiologic realm that the WOD was intended to address. Also, check out to see about where people finish things. For some people, they should be scaling the WODs up in weight. For example Fran was originally intended to be in the 5-7 minute time domain.

Comment #68 - Posted by: Jon Gray at May 23, 2012 8:33 AM

16 rounds + 5 pull-ups & 4 ring dips

regular pull-ups instead of c2b

Comment #69 - Posted by: MCross at May 23, 2012 8:38 AM

TIm, as a PJ you have already shown you are already an elite firebreather, and a mind to be valued in this community.
If you look up scaling in the Journal and read the theory you will see that it largely supports your thinking. Some people feel compelled to follow the program (or their local coaches) into injury, which is foolish. A good coach would suggest that an athlete work their weaknesses with their end goals in mind and thereby improve their general fitness.

Comment #70 - Posted by: Hambone911 at May 23, 2012 8:39 AM

20 rounds as rx'd. Ring dips became the challenge. Chest was still sore from the bench press on Monday.

Comment #71 - Posted by: Kurt M/38/185 at May 23, 2012 8:44 AM

@Tim...Hi Tim,
I think people generally put too much emphasis on doing the RX weight. However, it does feel really good to do the weight as listed on the workout. Here are some ideas that I used when I started. Do the first round at the RX weight, then drop 20 lbs for round 2 and drop another 20 lbs for round 3 or keep the weight the same, etc.

You can do the same thing with reps. If something is 21-15-9, try to do the first 6 of each round at the RX weight.

I coach at a box and I think the RX weight is the biggest cause of injury, bad habits, and lack of progress for people. Especially when it comes to the snatch, clean, jerk, front squats, and push presses. I believe the best way to Increase the snatch, clean or jerk is not doing high reps at heavy loads.

When the form goes bad, it is time to decrease the weight. It is almost impossible to improve a snatch, clean or jerk by constantly working at a near maximum load. At that point you are at the threshold of your capacity and your muscles can't respond repeatedly for a highly technical movement.

The best way to see improvement is to spend more time strengthening the powerful segments of the lifts and practicing form. Do heavy front, back and overhead squats to full depth - not just a parallel thigh -butt as low as you can get it. Also practice push presses, push jerks and split jerks at moderate weight and slightly higher rep counts.

I hope that helps.

Comment #72 - Posted by: Mark R at May 23, 2012 8:44 AM

wow...harder then i thought...

5 Pulls ups 1 inch band
5 Dips 1 inch band
15 air squats

12 1/2 rounds

goal was 15. thought i could stay on the 1 min per round for longer, but i fell off a bit at the 10 min mark.

Comment #73 - Posted by: Kerber at May 23, 2012 8:55 AM

2012-05-13: 16@19:44. Reg pu's/mu's to ring dips. 30@42:31.

Comment #74 - Posted by: gs at May 23, 2012 9:14 AM

12 rounds, 5 Pull-ups, 2 ring dips. Rx'd

Comment #75 - Posted by: Zaur at May 23, 2012 9:17 AM

@ #4 Tim. Just to add another viewpoint...I'm 5'11 150 pounds so essentially in the same boat as you just "scaled" up a bit. For me (a former Army infantry officer), I focus on increasing my power output (think about a ruck march--how do you know if you did it better than last time? You consider the weight you carried, the distance traveled, and the time it took). To do this, I track every exercise from every WOD individually. Essentially I record the reps, weight, and time, compute a power metric, and then log it in an Excel spreadsheet (my reporting function allows me to look at the power metric, total weight and reps, etc for a particular exercise over time). This has allowed me to take the focus off of the Rx weight and put it on increasing what matters to me: power. I also agree with the others that BrandX was a lifesaver for thinking about scaling options, although once you get through most of the functional exercises several times, you can just check your log to help determine the appropriate weight to use in a current WOD in order to increase power. I enjoy the "strategizing" aspect of balancing a WODs reps, other exercises, and then selecting a weight.

Comment #76 - Posted by: Ben at May 23, 2012 9:17 AM

Great WOD! I love CF. Didn't have the rings so I did dips on a regular dip bar. Did 24 rounds. RLTW!

Comment #77 - Posted by: Troy at May 23, 2012 9:22 AM

#4 I agree with your argument and your rationale. I also agree that Crossfit is the best thing my wife and I ever came across- about 4-years now of shrugging my shoulders at the weights involved in some WODs (doing my best and lowering what I lift when needed) and keeping my nose to the grindstone.
Not many other 52-year olds are even trying and for that I'm grateful.

Comment #78 - Posted by: Fred at May 23, 2012 9:32 AM

I am 38 years old - 5'6" on a tall day - and weigh 145#. I have done CrossFit for 18 months, including participating in the Open this year and I make no excuses about weights. I crushed the burpees and was crushed by the snatches. My takeaway was I need to work on my snatch technique and strength, as well as get even better on burpees. As long as programming for WOD's and Games is balanced, there is no need for any BW% scaling. In the mean time, I will work to suck less.

Comment #79 - Posted by: Brock Aunan at May 23, 2012 9:39 AM

Tim #4,

Morning Brother. First, thank you for your service. 26 years! Good on ya. Thank you, also, for the the highly civil and respectful tone in your very thoughtful comments on the programming here on the Main Page of and "as Rx'd."

First a bit about myself. I am 52 yo, 5'8", 153 lbs. I was a pretty good high school athlete in multiple sports, and a pretty average small college athlete in a couple of them. I have a life-long athletic history of being "under-strong". I started CF 1/1 06 and have followed mostly since then. My forays off the Main Page have been mostly CrossFit Strength Bias, a program that emanates from Brand X. Recently I have been doing the WOD's programmed by Comet CrossFit, a combination of CFSB and Main Page. For some years I have cluttered the comments section with "Sunday musings," and each January I offer an explanation of the WOD's for newcomers.

I scale almost everything.

Well before my random thoughts littered this blog I totally immersed myself in everything posted here and on the Message Board (which was a much more inviting place ca. 2006-8). I learned that what was posted on the WOD was exactly that, and that we could expect a steady diet of just that and nothing more. No scaling, no alterations, no suggested women's weights. So I became an expert in subbing and scaling, working out alone in a commercial gym without a trainer.

My initial search and education uncovered a pearl somewhere: "Our ideal is the 800M runner. Fast but with endurance and stamina; strong enough to do what a sprinter must do." And this: "The WOD is roughly geared toward a 175 lb. man who is very lean and highly fit. The WOD is meant to challenge the fittest athletes on earth." Scale number one would then be Bodyweight divided by 175 if you fit that definition in all but weight.

Along came the CFT where 1000 is very strong, and 900 seemed to be around the 175 lb. strong 800M runner. Scale #2 was then your CFT divided by 900, or whatever seemed to be reasonable (there is a table of CFT ranges somewhere by Rip that you can Google). These were good places to start.

Looking at Brand X scaling (still the most convenient place to go and get scaling) and specifically the women's weights the multiple is ~75%, or divide by 1.4. Indeed, in the "Fittest Eye Doc Challenge" we adjusted women's scores for DL and BW exercises by multiplying results by 1.4.

Lastly came the epiphany (since supported and championed by many, including Jeff Martin of Brand X) that each WOD, especially the named WOD's, has a "sweet spot" WRT time or rounds (in an AMRAP). For example, if we return to the goal of being a strong 400M runner we can look at some of our more important benchmarks (eg. Fran or Diane) and use our 800M time as the goal and scale accordingly. Jeff has stated that "Diane" is a <4:00 WOD and if you are substantially slower than that you are not achieving the requested metabolic stimulus/result, so you should scale/sub accordingly.

It all really comes down to a few common threads. CrossFit is 'you vs. you', here on and in every CF Affiliate gym. CrossFit is a program with 3 pillars, at least when you it off of physical fitness, intellectual fitness (Rest Day), and self-sufficiency. The programming here is done by executive fiat.

Program by %BW? Sure! Have at it. The 250 lb, 34% BW fat "gone to seed" guy probably won't, but it might make sense for you. The self-sufficient "you vs. you" rather strong and very fit 130 lb. you.

Best of luck as you continue your CrossFit journey. Don't be a stranger here; your contribution is valuable and enhances our little cyber-gym.


Comment #80 - Posted by: bingo at May 23, 2012 9:41 AM


9 rds as rx'd

I need to lose some weight. Kind of dogged it half way through.

Comment #81 - Posted by: DB at May 23, 2012 9:43 AM

Finished 7.667 rounds.

Comment #82 - Posted by: Paco at May 23, 2012 9:44 AM

14 Rounds


Comment #83 - Posted by: Rory at May 23, 2012 9:50 AM


14 rounds

Comment #84 - Posted by: Steve at May 23, 2012 10:00 AM

22 rounds + 3 PU

Comment #85 - Posted by: Jetté 42/M/5'11"/170 at May 23, 2012 10:01 AM

15 1/3rd rounds

Comment #86 - Posted by: Laney -- M/35/5'8"/170lb at May 23, 2012 10:13 AM

12rds, w dip station
After completing a 40 day juice fast (spiritual reasons) ending in late September, and having gotten down to 171lbs, I started crossfit in late October. Now that I've regained the 30lbs of muscle lost over the fast, the body-weight exercises are still very fatiguing, but I love every challenging minute of it, and I'm excited to see what I can do now that my weight has stabilized. Maybe it's time to join one of the Baltimore affiliates. Proud to be a part of this community.

Comment #87 - Posted by: Spencer at May 23, 2012 10:25 AM

CFSB week 5, DL 3x3

275, 295, 305

AMRAP 5 mins., 5 C2B, 5 dips, 15 squats

5 rds.

At a gym in Vicente Guerrero, Baja, where the desk-guy came over to me and complained because there's a restaurant below us. My espanol is so weak, that I couldn't understand most of it. Then, he came back and "assisted" me in lowering the 305 reps, but only the last few inches, and only on one side. Quite awkward, but I still lifted the reps. Then I had to shorten my met con from 10 to 5 minutes, because they CLOSE at 10 A.M.

Beautiful job Tim. I used to stand where you stand, but after 6 years, I've completely resigned myself to scaling, although I have always believed that Speal was the champion. I used to hear the idea that the main page WOD was designed to tax the most fit male athletes in the world, and I believe there was a specified body weight, something like 185 lbs. In other words, everyone else SCALE it.

Comment #88 - Posted by: mas 55/M/155 at May 23, 2012 10:31 AM

Scaled for 15 bar dips, 11rds + 5 C2B

Comment #89 - Posted by: Paul at May 23, 2012 10:32 AM

@Tim: scaling is totally ok. In my opinion, you don't have to meet other people's standards, as long as you're pushing yourself hard. You're not 22 years old, 6"2 and 200lbs...
When I started crossfit over 2 years ago, I had to scale it to 20%, and have been increasing it ever since. I'm now doing the wods at 50%. I'm hoping to be at 70% by the end of the year. Just my $0.02.

Comment #90 - Posted by: Tom at May 23, 2012 10:34 AM

Bar to far in front. Back leg needs to be much further back and she need to be in a deeper lunge position.

Comment #91 - Posted by: Sam Cro at May 23, 2012 10:34 AM

Made up yesterday's Helen.




10:29 (PR by 2 seconds)

Comment #92 - Posted by: Kevin C. (M/53/5'11"/175) at May 23, 2012 10:36 AM

#4 Tim

If you like crossfit/anaerobic training you could consider masters track as a way to compete with others. Your light weight, combined with your strength, anaerobic and aerobic power would most likely make you a hell of a 400/800m runner.
I am 56 and started masters 400m racing a few years ago-it is great fun!

Comment #93 - Posted by: steve at May 23, 2012 10:37 AM

Whoops. Should have put weight of 175 on above post for Kevin.

Comment #94 - Posted by: Kevin C. (M/53/5'11"/175) at May 23, 2012 10:37 AM

17 rounds +1 chest to bar pullup as RX'd

great great great WOD

Comment #95 - Posted by: ben m/25/5'10"/165 at May 23, 2012 10:42 AM

Almost 2 months since TKA
Physical therapy then, Modified WOD: done with deliberate and controlled form. Have to work out smart
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Bar dips
15 Squats
5 rounds

Comment #96 - Posted by: Pete at May 23, 2012 10:57 AM

My chest and hams were already sore as hell from the wods earlier this week....

11+3 pull ups

not my finest showing!

Comment #97 - Posted by: Paul Daniel m/28/6'2/200 at May 23, 2012 11:03 AM

....and I would like to add that I did the math wrong. I did 10 ring dips every round! No wonder my score was low hahaha!

Comment #98 - Posted by: Paul Daniel m/28/6'2/200 at May 23, 2012 11:04 AM

27 rds+ 11 air squats rx'd

Comment #99 - Posted by: Drewpy at May 23, 2012 11:05 AM

13 + 2 pullups


Comment #100 - Posted by: Tat at May 23, 2012 11:05 AM

Hey folks, thanks for the positive comments on my earlier post. I have read the article "Getting Scaling Right..." and found it an invaluable tool. I have also been to the Brandx posts several times and they have good stuff. I guess my point is, there should be some parity involved here, especially with the competition aspect of the games (not that I will EVER be a gamer). I don't have my head down because I can't meet the standard. I'm a realist. I'm a product of how I've trained the last 38 years, mostly running and cals, so I have some serious weak areas. But that's what makes this fun and exciting, tackling those new challenges. Thanks again.

today's WOD: 14 rds. some of you folks killed this one, great job!!!

Comment #101 - Posted by: tim m/50/69"/130 at May 23, 2012 11:05 AM


First did some snatch work up to my 3 rep max of 135#... then did the WOD

Rx plus an 8# vest

14 rounds plus one C2BPU

took the vest off after round 13

Comment #102 - Posted by: Trueson at May 23, 2012 11:13 AM


Bar dips instead of ring dips

15 rds even

Comment #103 - Posted by: Todd H at May 23, 2012 11:15 AM

17 rds

Comment #104 - Posted by: Filip at May 23, 2012 11:16 AM

Thoughts for Tim await...

Comment #105 - Posted by: bingo at May 23, 2012 11:17 AM

12 1/3

Comment #106 - Posted by: Ryan at May 23, 2012 11:19 AM


Rx'd 22+5 Pullup+1 Ring Dip

Comment #107 - Posted by: Ben S at May 23, 2012 11:27 AM

Refernce the positioning.

Her rear leg is too straight, she could use more flex in her rear leg and more front to back split between her feet. Although you want the majority of weight in the heel, her front foot should be flat on the floor. I think the instability in her base leads to instability in ther rest of her positioning.

Comment #108 - Posted by: gmc at May 23, 2012 11:30 AM

Does any one have a suggestion for a good Pandora station to WOD to

Comment #10 - Posted by: Morgan at May 22, 2012 8:07 PM

- Dubstep -


15 - Rx'd, No rings, straight dip bar.

Comment #109 - Posted by: Eugene at May 23, 2012 11:43 AM

24 rounds-Rx'd

Comment #110 - Posted by: CHRISTOPHER C. CAVALETTO at May 23, 2012 11:55 AM

12 rnds RX'd

Comment #111 - Posted by: Adam B. at May 23, 2012 12:03 PM

17 as RX'd, No rings, Straight dip bar.
Pull-ups were a bitch toward the end.
I about cracked my chin on the dip bar on the last set too.
Love it when the tri's give up.

Comment #112 - Posted by: steve calhoun at May 23, 2012 12:03 PM

My thoughts for Tim await too...since submitting 5 hours ago. (I'm wondering if there is some type of auto-delete filter on the Post name I usually use.) Maybe calling myself David T. (vice Dave T.) will help get through the filter.

Comment #113 - Posted by: David T., retired Naval Officer at May 23, 2012 12:12 PM

M/14/5'9/120 9 rounds +5 pullups +5 dips

Comment #114 - Posted by: Nick F at May 23, 2012 12:12 PM

12rds, Dip bar
After completing a 40 day juice fast (not for weight reasons) in late September, I had dropped to 171lbs, and I began utilizing the Crossfit WODs in late October. Having now regained the 30lbs of muscle I'd lost during the fast, body weight exercises are still very fatiguing, but since my weight has stabilized, I'm excited to see what I can do. Maybe it's time to join a Baltimore affiliate. Proud to be a part of the community.

Comment #115 - Posted by: Spencer at May 23, 2012 12:27 PM

12rds, Dip bar
After completing a 40 day juice fast (not for weight reasons) in late September, I had dropped to 171lbs, and I began utilizing the Crossfit WODs in late October. Having now regained the 30lbs of muscle I'd lost during the fast, body weight exercises are still very fatiguing, but since my weight has stabilized, I'm excited to see what I can do. Maybe it's time to join a Baltimore affiliate. Proud to be a part of the community.

Comment #116 - Posted by: Spencer at May 23, 2012 12:28 PM

I did 19 rounds + 5 pullups

I did regular pulls bc my bar is really close to ceiling
Need to work on dips as well...

Comment #117 - Posted by: abh f/26/5'5/130 at May 23, 2012 12:35 PM


As rx'd

21 rounds

Started each round on the minute and speeded things up a little towards the end to squeeze in an extra round.

Kipping ring dips after round 5.

Comment #118 - Posted by: Memuc at May 23, 2012 12:48 PM


As rx'd

21 rounds

Started each round on the minute and speeded things up a little towards the end to squeeze in an extra round.

Kipping ring dips after round 5.

Comment #119 - Posted by: Memuc at May 23, 2012 12:49 PM


very pedestrian pace. Not feeling the intensity today.

13 rounds
regular pullups
band assisted dips

Comment #120 - Posted by: JuliePlatt at May 23, 2012 12:55 PM

26 rnds + 5 C2B + 5 Ring dips + 14 Air squats Rx

1 goddamn rep short of 27 rounds. Should've went harder :)

Comment #121 - Posted by: GaryWilson at May 23, 2012 12:59 PM


No rings so subbed straight bar dips at a 2:1 ratio. RX'd otherwise

13 rounds

Comment #122 - Posted by: PeterG at May 23, 2012 1:00 PM


15 + 5

88# weight assist on pullups and dips.

Comment #123 - Posted by: z-bones at May 23, 2012 1:02 PM

17 rounds (DNF)
I substituted air squats for 135 lbs squats and straight bar dips for ring dips. Straight bar dips are more difficult than the usual dip that you see at the gym. I was pleasantly surprised.

Comment #124 - Posted by: JTJ/M/28/165 at May 23, 2012 1:03 PM

15 rounds. Straight bar dips and assisted pullups.

Comment #125 - Posted by: Ali B at May 23, 2012 1:11 PM

20 rounds +ring dips
as rx'd
I am still pretty swore from this week, so some of the movements were a bit sluggish, next time will be better.

Comment #126 - Posted by: Magnus 26/5'8"/160-165 at May 23, 2012 1:20 PM

m / 29 / 250 / 6'

9 rds

Comment #127 - Posted by: Andy at May 23, 2012 1:24 PM

30 rounds as rxd.

Comment #128 - Posted by: aermio m/33/5'7"/155 at May 23, 2012 1:26 PM


5 Strict pull-ups, 10 dips, 15 Air squats. No rings and can't kip, free standing pull up bar.

17 rds

Comment #129 - Posted by: Jason at May 23, 2012 1:26 PM

subbed 10 regular dips for 5 ring dips - no rings

13 rounds + 10 dips

man this week was a killer on the chest!!

Comment #130 - Posted by: JK/m/28/5'10"/205 at May 23, 2012 1:31 PM

To the scaling argument...
Since I'm 6'7", 265 lbs, can I only have everyone else's range of motion on lifts? I agree, some of the Rx weights are fairly heavy, but Crossfit does a good job of being multi-functional over broad domains. And some workouts do factor in BW. Todays wod does. Monday's wod did. Did I feel like a wussy because I couldn't do my BW on the bench press? No! I was happy I could still do 225 in a respectable fashion. My chest still hurts! And what's that 3 bars of death wod? DL 1.5 BW, bench BW, and clean .75 BW, 10, 9, 8...1?! That is one of the WORST wods out there! And every wod that has pushups, pullups, air squats in it uses a "fraction" of your bodyweight. Be glad you can scale! And never fret because you can't deadlift 365 100 times just because the wod says you're supposed to! Just my 2 cents...

Comment #131 - Posted by: LT at May 23, 2012 1:32 PM

5 pullups, 5 dips, 15 air squats
21 rounds!

Comment #132 - Posted by: DrSack at May 23, 2012 1:45 PM

30 rounds + 5 pull ups & 5 Dips

Comment #133 - Posted by: davin at May 23, 2012 1:48 PM

21 + 10 RX.

Comment #134 - Posted by: The Angry Therapist at May 23, 2012 1:53 PM

Chin to bar
Standard dips

13 rounds.

Comment #135 - Posted by: D. Peterson at May 23, 2012 2:19 PM

18 rds. Rx'd

Comment #136 - Posted by: Jeff A. at May 23, 2012 2:22 PM

M/33/5'9"/201 lbs

as RXed

22 rounds + 5 pull ups

Comment #137 - Posted by: propergandist at May 23, 2012 2:23 PM

16 rds as Rx'd
17th completed 5 pull-ups + 1 dip
Upper body's preety beat up after the previous 2 WODs.

Comment #138 - Posted by: fargingbastige at May 23, 2012 2:26 PM

13 rds + 5 pull-ups

Comment #139 - Posted by: FLB at May 23, 2012 2:29 PM

@ Tim,always remember, Xfit is for anyone, kids, housewives, marines, elite olympic lifters.Tailor your workouts appropriately, and don't let your ego hurt! this is not about pleasing your ego in the first's about getting healthier.just remember that this is a country with a raging obesity epidemic and whatever you can lift is already a huge accomplishment. More power to you!!

Comment #140 - Posted by: the Deadlifter at May 23, 2012 2:35 PM

Dave T., thanks for the insightful comments. Unfortunately, it doesn't matter that the ant is pound-for-pound stronger because crossfit isn't pound-for-pound based (which is my argument) and the elephant still crushes the ant. I know your point was an extreme and i take it for that. But we're not ants and elephants. we're all people of different heights and masses.

As to who i would rather take into combat, i choose Audie Murphy who was reportedly 5'5" and weighed about 112-120lbs and was the most decorated combatant in WWII.
thanks again for the positive insights.

Comment #141 - Posted by: tim m/50/69"/130 at May 23, 2012 2:59 PM

240lb male 26 yrs old- 17 rounds

Comment #142 - Posted by: Adler at May 23, 2012 3:21 PM

Great WOD!

Had problem with my stopwatch so lost track of time.
But realy got the heart pumpin!

Comment #143 - Posted by: Sindre at May 23, 2012 3:29 PM

Male 18 yrs old, 165

14 rounds after 2 miles in 14:30. Strict pullups and straight dip bar. Very first CrossFit WOD!

Comment #144 - Posted by: Craig Hollensbe at May 23, 2012 3:32 PM

11 rounds

Comment #145 - Posted by: BigBrez at May 23, 2012 3:38 PM

11 Rounds plus the dips as rx'd

Comment #146 - Posted by: Johnny O at May 23, 2012 3:45 PM

Love it! 21 + 1.

Comment #147 - Posted by: Brew at May 23, 2012 3:45 PM

21 rds as rx'd

Comment #148 - Posted by: ian at May 23, 2012 3:48 PM

This is my first time doing this stuff and i am sweating all over the keyboard to tell you guys that my rounds are 11...... aaarrrgggghh!!!! not to be compared with the rest but i WILL catch up to you guys so you better RUN!!!!!

Comment #149 - Posted by: Tony at May 23, 2012 3:53 PM

#133 - not calling shenanignas, but I would love to watch the wod video of your 30+ rounds

Comment #150 - Posted by: leery at May 23, 2012 3:53 PM

as rx'd
28 complete

#146-I have no doubt a 175lb 20 year old can whip out 30 rounds...strong work #133!!!

Comment #151 - Posted by: JackM at May 23, 2012 4:01 PM

16 rounds along w my 11 year old son. Had to substitute dips

Comment #152 - Posted by: Big T at May 23, 2012 4:06 PM

Coming off a d1 track career went 8 rds flat first wod's tough

Comment #153 - Posted by: Rhino at May 23, 2012 4:06 PM

modified to strict pull-ups instead of chest-to-bar pu, hspu instead of ring dips

10 rounds + 6 reps

Comment #154 - Posted by: TimC at May 23, 2012 4:06 PM

8 rounds + 2 chest to bar, used one black band to assist, next time use either one grey or one grey and one orange. Used both feet hanging on metal box for support on ring dips.

Comment #155 - Posted by: Elliott Harding at May 23, 2012 4:11 PM

10 rounds in 20 minutes.

Comment #156 - Posted by: Jeremy Dorries at May 23, 2012 4:20 PM

Hey Tim,

The shorter guys in basketball don't have a lower hoop so they can dunk.. they have to adapt to the standards. No different here. If you want to "dunk" lower the hoop and scale the WOD.

Comment #157 - Posted by: Jens at May 23, 2012 4:20 PM



Thank you for your service. I myself and currently an Infantry Platoon Sergeant and a Crossfit coach at the local gym (I have a lot of spare time lately). My record is not even comparable to yours so I offer this advice very humbly.
1. I consider Crossfit to be a lifestyle, for some even more, especially if you want to reap the rewards from it. If all you do is the WOD each day you will improve your fitness. But if you are not following a paleo/zone diet, spending time properly warming up, practicing skills, stretching, and spending extra time on your weaknesses you are missing out on a lot of potential.

I myself have always been the 200LB+ guy who feels sorry for the 130LB guy who gets stuck with me. That being said I have also always been the guy who humped the big guns, extra ammo, extra batteries, and took the little guys load when he fell back (not insinuating that was you at all). I’m a decent runner, but I cannot keep up with the smaller guys who can hold a 6:30mi pace forever. But if we were competing, for example, in a 2mi race carrying a 50lb sandbag while in full kit I will most likely beat the small guy. So who is in better shape?

I like that Crossfit is not fair, too many things in life are regulated too much to make them fair. It wouldn’t be as competitive if it was fair. Should I have to run a shorter distance, or do fewer pull-ups since I weigh more and would be moving just as much total weight as you in fewer reps? I like the fact that though I may fall behind on the run, I can catch up on the tire flips, dead lifts, etc…

2. As far as the rationale that if Chris Spealler can do it so can you; well you say it is not possible to move the weight he does, I say it is not possible for me to run a 50mile race and not die. But you can, and I’m sure you could argue against that statement and give me a training plan to that would allow me to do so. The prescribe workout and loads can sometimes be ridiculous and be considered impossible. If it was not for the demo videos and seeing others do it, I probably wouldn’t even try a few of the workouts.

I’m a firm believer that it is possible for everyone to complete the prescribed workout as long as they build up to it properly. If you are training for ultra marathons, you are going to have a hard time lifting heavy. I would guess that you are also overtraining and lacking proper nutrition, but that is just and assumption, and we know what happens when you assume.

3. Lastly, other than lifting 70-75% of the male weight, there is no difference between the men and women. That is what I love about Crossfit, everyone is expected to meet the same standard. I believe that is what is wrong with the military. Everyone is expected to be equal but there are different standards to be met depending on sex and age. So while the young male stomps the older female in raw numbers, the female will beat the male on the military’s “FAIR” scoring system. Is that really fair to anyone?

Comment #158 - Posted by: Harlen at May 23, 2012 4:22 PM


27 round + 4 PU

Comment #159 - Posted by: Sawyer at May 23, 2012 4:29 PM

12 rounds even

Comment #160 - Posted by: Kyle A. at May 23, 2012 4:37 PM

Male 27 / 165lbs / 5' 10''
Sub ring dips for straight bar dips 7 reps
16 rounds

Comment #161 - Posted by: Guillaume Allard at May 23, 2012 4:38 PM


Couldn't use rings so used two tables xD

17 Rounds

Comment #162 - Posted by: B. McCormick at May 23, 2012 4:38 PM


14 rounds plus 5 pull ups.

Squats were the "easy" part.

Comment #163 - Posted by: Playoff Beard at May 23, 2012 4:56 PM



Comment #164 - Posted by: ChadB at May 23, 2012 4:59 PM

17 rounds + 3 C2B pullups. AS Rx'd

Comment #165 - Posted by: Edwards M/15/5'11/177 at May 23, 2012 5:03 PM

29 Rounds (Rx)

Hands ripped at around 25 rounds, probably could have got 30 plus rounds otherwise. Great job #133!

Comment #166 - Posted by: Antonio Reyes at May 23, 2012 5:14 PM


10 rounds 9:56 (had to shorten due to lightning!)

Pull-ups done on a soccer goal; 10 bench dips each round with feet up on opposing bench; squats as prescribed. Soccer goal and benches 40 yards apart, so added a quick jog.

Comment #167 - Posted by: byron at May 23, 2012 5:28 PM

Tim, Glassman said it best: The workout of the day represents an advance fitness routine that is guaranteed to exceed, over time, the work capacity of the worlds fittest athletes.

Can you do it Rx'd? Not always. Why? You are not among the world's fittest athletes. Neither am I, and we should never pretend that we are. Its pretty simple and I always have to remind people at the gym: this is CrossFit, not do-whatever-you-want-fit. Egos get checked at the door.

Comment #168 - Posted by: Brandon B at May 23, 2012 5:34 PM

male, 39 yo, 151#, 68"

9 rounds plus 5 pull ups

Comment #169 - Posted by: Karl at May 23, 2012 5:42 PM

Can't be stuffed reading all the posts but, what I read few mentioned the photo of a truly terrible Split Jerk.
Split needs to be much much wider. Having a wider and more accurate split, especially bending that straight back leg would propably help her shoulder positioning at least a little.
2nd would be to fix those shoulders and make them more mobile to get the weight back over the shoulders. It may just be a bad photo but, if your Jerk is like this everytime start some mobility drills and stretching please.

Comment #170 - Posted by: Mark H at May 23, 2012 6:02 PM

8+ 9 ctb pull ups & 10 dips
Pullups were done as rxed, had to sub the ring dips for the 15 reg drips, squats where easy.

Comment #171 - Posted by: Tim m/31/165/5'6" at May 23, 2012 6:04 PM

subbed regular dips for ring dips

12 rounds + 5 squats

Comment #172 - Posted by: ScooteR at May 23, 2012 6:09 PM

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
15 Bar dips
15 Squats

7 rounds + 5 Chest to bar Pull-ups

CFBD: 2/27/12

Comment #173 - Posted by: Dan at May 23, 2012 6:10 PM

13 rounds

Comment #174 - Posted by: Erin at May 23, 2012 6:29 PM


21 rounds plus 4 C2B

Comment #175 - Posted by: Blake at May 23, 2012 6:49 PM


21 rounds

COP Margah

Comment #176 - Posted by: StuartH at May 23, 2012 7:05 PM

10 rounds...don't have rings so did 10 regular dips

Comment #177 - Posted by: Shawn at May 23, 2012 7:06 PM

Thanks for the suggestions guys

Comment #178 - Posted by: Morgan at May 23, 2012 7:16 PM

16 rounds + pull ups as RXD after
1-10 245lb dl
2x push ups

Comment #179 - Posted by: BPemberton at May 23, 2012 7:25 PM


18 rounds as Rx'd

Comment #180 - Posted by: Rob at May 23, 2012 7:26 PM

As rx'd:
C2BPU: x5
RD: x5
SQ: x15
20 min, 10 rounds.
Took time and made sure all reps were good (C2B, full-depth on dips, hips open on SQ).

Comment #181 - Posted by: Harpo m/44/5'7"/145 at May 23, 2012 7:46 PM


as RX'd

11 Rounds plus 5 pull ups

Comment #182 - Posted by: Fred Dedrick at May 23, 2012 7:48 PM

this is my third day of doing cross fit. 12 rounds as rx'd….its such a good workout why have i not been doing this before?!?!?!

Comment #183 - Posted by: dan at May 23, 2012 7:48 PM

Scaled to Pack, push ups instead of dips.

Jill 16

Joe 18

Comment #184 - Posted by: Joe & Jill at May 23, 2012 8:03 PM

subbed 10 hand release push ups for the dips

18 rounds plus the pull ups.

Comment #185 - Posted by: texinma (m/43/5'7/148) at May 23, 2012 8:09 PM

Did an hour bike ride( 14 miles) in this morning in nice hilley san diego:) took about a 15min rest then busted out 26 rounds as prescribed. I'm still sore from the row/bench the other day and sure to feel even better tomorrow!:-) HOOYA crossfit I love this s#%t :)

Comment #186 - Posted by: Deepsea at May 23, 2012 8:17 PM

= 15 + 5 Rx.

Comment #187 - Posted by: Russ at May 23, 2012 8:19 PM

24/ 180/ 6,5
7 rounds + 5 PU and 5 ring dips
did squats with 135
today was my first wod I was unaware that if there is no weight specified that they are air squats, but enjoyed the 105, 135lbs squats I did in 20 min
Great workout!!!

Comment #188 - Posted by: J at May 23, 2012 8:22 PM

male 24/180/6,5
7 rounds + 5PU & 5 Dips
did squats with 135, today was my first wod so I was unaware that if there is no weight specified they are air squats, but glad I did 105, 135lbs squats in 20 min
Great workout!!!

Comment #189 - Posted by: J at May 23, 2012 8:27 PM

6 ft 1, 230 lbs. 13 rds + 3 Pullups in 15 mins.

Comment #190 - Posted by: KHarts87 at May 23, 2012 8:56 PM


14 rds plus 2 ring dips

Retired Army 1SG
Clarksville, TN

Comment #191 - Posted by: mark nash at May 23, 2012 8:58 PM


10+1 Rx

Comment #192 - Posted by: Anna at May 23, 2012 9:53 PM

17 rds + pu & dips

Comment #193 - Posted by: Bill D. M/38/170#/5'10" at May 23, 2012 10:41 PM

13 rounds

Comment #194 - Posted by: Bajs at May 23, 2012 10:41 PM

I think something crossfit has been lacking is an emphasis that fitness is a personal challenge vs. competing against a peer/partner. All too often during my local box WODs I see proper form being sacrificed for extra reps or lower times. I think it would be beneficial for instructors to emphasize that it's not a contest to see who is faster or stronger, but rather a challenge to yourself to perform the movement properly and maximize your physical potential during the WOD.

Comment #195 - Posted by: John at May 23, 2012 11:32 PM

Sub 2 bar dips for 1 ring dip

5 chess to bar PU
10 bar dips
15 squats

13 rounds

Comment #196 - Posted by: HugoLopez at May 24, 2012 12:25 AM


Comment #197 - Posted by: roh at May 24, 2012 1:04 AM

20 rounds + 5 pu+5 dips+9 squats

Comment #198 - Posted by: Bill m/6'3/235/30yr at May 24, 2012 2:52 AM


AMRAP in 15 min
5 chin-over-bar pull-ups
5 band-assist ring dips
15 squats

10 + 5 pull-ups

Comment #199 - Posted by: mom to five at May 24, 2012 3:27 AM

sub chin above bar pull ups d/t low ceiling. 20 rnds +5 pu. m/51/170

Comment #200 - Posted by: Bruce at May 24, 2012 4:30 AM

14 rounds as rx'ed

Comment #201 - Posted by: Daniel Murdock m/40/74"/205# CF start-date 2/10/11 at May 24, 2012 5:20 AM

as rx'd
12 rds + dips + pullups + 6 squats

Comment #202 - Posted by: Bells at May 24, 2012 5:45 AM

as rx'd

18 rounds + 3 pull ups

Comment #203 - Posted by: ferb44 180# at May 24, 2012 5:53 AM

Completed on 5/24/12
13 rounds

Comment #204 - Posted by: Jason Crocker at May 24, 2012 7:37 AM

15 rounds + dips + pullups + 12 squats.
Poor dip lockout.

Comment #205 - Posted by: flashp at May 24, 2012 7:49 AM

17 rds

Comment #206 - Posted by: just me at May 24, 2012 8:25 AM

16 rounds.

First 2 rounds were ring dips but they were high rings and I was climbing on stacked benches to be able to jump to position so it wasn't very efficient time wise when trying to steady myself and get back down. In order to get the most I switched to regular dips

Comment #207 - Posted by: flyusmc18 at May 24, 2012 8:28 AM

11 Rounds

Comment #208 - Posted by: Alonso NEto at May 24, 2012 9:05 AM

22 rounds of hell

Comment #209 - Posted by: Andrew at May 24, 2012 9:28 AM

18 rounds + 5 pull ups + 2 ring dips

Comment #210 - Posted by: Michael m/48/5'9"/175/MI Survivor at May 24, 2012 9:50 AM

dips w/ bar
14 + 4

Comment #211 - Posted by: orkun at May 24, 2012 10:01 AM

Regarding #4 and all those who commented...

Do whatever you want. Scale up. Scale down. Skip WODs with lifts/movements you can't or don't want to try. Think about what your goal is. General health, good physique, training for some other event in life, or to brag about your Fran time or how much you can squat. Follow the program to the letter or just cherry pick WODs or exercises.

Personally, I don't do any overhead squats or pistols. I don't kip in any pull-up, HSPU, or dip. I try to go as intensely as possible with the clock as a measuring stick (or rounds in an AMRAP). I'll go from a five miute Fran to an hour-plus painstorm whenever I want. If I feel like running, I run. If I feel like lifting heavy weights, I'll lift 'em. If I feel like doing 1,000 push ups, I'll do 1,000 push ups.

To me, the true measure of my WODs is that I've been almost completely injury free, I've never let myself down physically in my occupation which has many physically challenging and dangerous events, and I'm confident that I can protect my family and friends should the need arise.

Unless Crossfit is your livelihood, who cares what you do or how you do it? As long as it suits your goals and needs, you're where you need to be. Sure, the coaches in Crossfit have a design in mind with their program. This isn't such a strict environment, though. No one's going to bar you from doing any of these exercises if you don't do exactly what they say. Have gratitude for their ideas and leave it at that. This isn't the military where failure to follow the orders of your superiors results in cleaning latrines or peeling potatoes. No one's going to force you to do biceps culs if you don't want to do Kalsu with 135-lbs.

Think more like Chevy Chase in Caddyshack when Ted Knight asks him what he shot.
"I don't keep score."
"Well, then how do you measure yourself against other golfers?"
"By height..."

As for music to listen to....Bouncing Souls, Mighty Mighty Bosstones, Pietasters, Rancid.

Comment #212 - Posted by: A-B at May 24, 2012 10:13 AM

While not detracting From Audie Murphy's heroism and bravery, no matter what his phisical size was, he was carrying a rifle. The bullets are all the same size.

Comment #213 - Posted by: A-B at May 24, 2012 10:18 AM


23+14 rxd

Really fun WOD, ring dips possed the biggest difficulty...

Comment #214 - Posted by: Isaac at May 24, 2012 10:43 AM

24 rounds

Comment #215 - Posted by: Cafta at May 24, 2012 10:43 AM


17 Rounds, +5 CTB Rx'd

Comment #216 - Posted by: Brian at May 24, 2012 10:44 AM

16! This is my 4th WOD to do and I feel great! I can barely walk but I know suffer now succeed later. My Co-worker started doing this a year ago he is signifigantly older than me. My motivation is if he can do it I can do it. I wanted to quit several times throughout this WOD but my competition did 16. So far I have found competition is my best motivator!

Comment #217 - Posted by: Mindy at May 24, 2012 10:48 AM

Chin to bar
Standard dips

13 Rounds

Comment #218 - Posted by: D. Peterson at May 24, 2012 11:33 AM


11 rounds + 3 pullups

Tough workout. Highlighted a glaring dip weakness.

Comment #219 - Posted by: Sean at May 24, 2012 11:40 AM

Completed Thursday
5 c2b pull ups 1 inch band assist 1 foot in band
10 bar dips
15 air squats

17 rounds

Laura f/49/5'7/145

Comment #220 - Posted by: power-girl at May 24, 2012 11:42 AM


18 rounds Rx in 16:00 stopped when hands started ripping.

Comment #221 - Posted by: ScottE at May 24, 2012 11:47 AM

11 rnds / subbed 45lb overhead squats

Comment #222 - Posted by: cscarr52 at May 24, 2012 1:14 PM

16 rounds. Already about 90 in the garage.

Comment #223 - Posted by: ScottMacArthur at May 24, 2012 1:46 PM

globo has no rings, sub'd bar dips...

21 rounds, plus (5) C2B, plus (2) bar dips

Comment #224 - Posted by: GleichSTL m/34/177/5'10" at May 24, 2012 2:05 PM

AMRAP 20 minutes:
5 Muscle Ups
10 BW Back Squats

7 rounds + 1 MU (185lbs.)

Jessica - 8 rounds plus 3 MU (120lbs.)

Comment #225 - Posted by: B. Rhaly at May 24, 2012 2:11 PM


As Rx'd: 15 Rounds + 5 C2B Pullups

Comment #226 - Posted by: Fidencio Hinojosa at May 24, 2012 2:22 PM

5 pulls
5 Dips
15 Squats
13 Rounds + 5 PullUps
50 Weighted Sits
Good Workout

Comment #227 - Posted by: dyagg at May 24, 2012 2:30 PM

I did this as Rx'd, though no rings, so standard dips and I tried to make sure my chest went to the bar on the pull ups.

Unbroken: 9 rds + 5 pull ups + 4 dips (left shoulder froze on the last dip)
Total(dips and pull ups broken): 18 + 5 pull ups - here my left shoulder really hurt

Wanted more unbroken, but I did it

Comment #228 - Posted by: Greg Whelan at May 24, 2012 2:35 PM

As RX 18 Rounds

Comment #229 - Posted by: Brad/6'4"/200/m/31 at May 24, 2012 2:57 PM

18 rnds + 5 ctb + 1 ring dip rx

Comment #230 - Posted by: Matt 25/m/185 at May 24, 2012 3:21 PM

23 in 20...24 rd's total

Comment #231 - Posted by: Pacers at May 24, 2012 3:22 PM

10 Rounds + 5 C2B.

Comment #232 - Posted by: Mike/6'2"/190/28 at May 24, 2012 3:23 PM

I've only been doing CF for about 45 days, but today's comments have really deepened my respect for the CF community as represented today on

I'll grant that Tim's initial comments were well thought out and respectfully delivered. Nevertheless, in many other places this could have lead to a flame war. Instead, the responses were positive, encouraging and insightful. Thanks, I found them very fun to read.

Just FYI, I have the opposite problem from Tim. I'm 5'9" and 200 lbs. and a former football player and wrestler. I'm still pretty strong at 44 years but my running fitness sucks! Two ACL surgeries, yada, yada...but still when I do a WOD like the other day with 400M or 800M running my HR is MAXED and it takes a little while to recover. So, I either take the slower time and do the full distance (usually do this) but some days I'll shorten the distance and go a little harder. (More in keeping with the run times that the WOD is designed for) And, I'm still learning how best to do this for myself, my goals and my level of fitness.

We all have our weaknesses and our strengths. And as so many have said already CF is the beautiful journey where we get to improve our weaks and push ourselves in our strengths.

BTW, they already have a sport that scales for body weight, it's called gymnastics. And no question, Speiler would smoke Rick Froning Jr. if all they did were the gymnastics movements (or the running) but then that wouldn't be Crossfit.

I will agree with Tim that it seems that the CF Games emphasize the heavy weights more than the "800M runner" type fitness. Jason Kalipa is probably the poster boy for this. He doesn't look to be as fit as Maddox, or Speiler or a million other guys, but then again Crossfit isn't body building either.

Long live CF. Charlie

Comment #233 - Posted by: Charlie B at May 24, 2012 4:00 PM

25 rounds

Comment #234 - Posted by: johathan at May 24, 2012 4:32 PM

33 yom, 190 lbs

14 rounds rx'd

Comment #235 - Posted by: Jeff Weltmer at May 24, 2012 5:39 PM


13 rounds 20:15

Comment #236 - Posted by: M.Gill at May 24, 2012 5:40 PM


rx'd 8 rounds + 2 pull-ups

Comment #237 - Posted by: Evelyn at May 24, 2012 5:43 PM

bar dips

15 rounds exactly

Comment #238 - Posted by: Callum at May 24, 2012 6:03 PM

reg dips

15 plus 2 ctb

Comment #239 - Posted by: Kevin McClellan 50 at May 24, 2012 6:46 PM


Comment #240 - Posted by: STDBG at May 24, 2012 7:37 PM

19 rounds at the buzzer

Comment #241 - Posted by: Gregorioz at May 24, 2012 7:56 PM

26 sets , substituted Ring dips for dips on a dip bar but did 8 instead of 5

Comment #242 - Posted by: Andrew Wagner at May 24, 2012 8:04 PM

25 / M / 5'9" / 135lbs

3 Chest to bar Pull-ups
3 Ring dips
15 Squats

10 rounds + 3 + 2

The ring dips were the only hard part.

Comment #243 - Posted by: BC at May 24, 2012 8:24 PM


15 rounds

Comment #244 - Posted by: Rv#97 at May 24, 2012 8:39 PM

9 rounds

Comment #245 - Posted by: myles456 at May 24, 2012 9:22 PM

13 rounds + 5 CTBs

Subbed 1:1 bar dips for ring dips

Comment #246 - Posted by: Brett (M/23/188cm/75kg) at May 25, 2012 1:06 AM

Second day back in CrossFit, after a month off, Extremely broke off from Helen yestersay.
10 RDS, changed to Bar dips round five.

Comment #247 - Posted by: Jim Miller at May 25, 2012 1:18 AM

TU = 14 rounds.
CC = 10.5 rounds.

Comment #248 - Posted by: T Umit at May 25, 2012 3:00 AM

pull ups in confined space not all c2b

Comment #249 - Posted by: Roger at May 25, 2012 4:49 AM

24 RD's + 11 reps RX'd

Comment #250 - Posted by: BH2 at May 25, 2012 7:30 AM

Wow! Her calves are as big as mine - I didn't think that was possible.

Comment #251 - Posted by: Jenn at May 25, 2012 7:58 AM

15 rnds exactly
deep bar dips sub for ring dips

Comment #252 - Posted by: Brian R M / 50 / 6'2" / 185 at May 25, 2012 8:19 AM

13 rounds with weighted squats

Comment #253 - Posted by: Stephen at May 25, 2012 8:35 AM

15 rounds done with about 20 seconds left on the clock. Good wod to finish out the week.

Comment #254 - Posted by: clark at May 25, 2012 9:03 AM

as rx'd
13 rounds

Comment #255 - Posted by: JFA at May 25, 2012 9:16 AM

as Rx'd

20rds + 5pullups


Comment #256 - Posted by: knodes at May 25, 2012 11:00 AM

as rx'd:

16 rounds

Comment #257 - Posted by: dsm / 33 / 6'0 / 210 at May 25, 2012 4:16 PM

as rx'd:

16 rounds

Comment #258 - Posted by: dsm19 / 33 / 6'0 / 210 at May 25, 2012 4:18 PM

22 rounds as rx'd

Comment #259 - Posted by: Aaron at May 25, 2012 5:28 PM



amrap 15 mins
5 assisted pull ups
5 assisted dips
15 squats
8 rounds

Comment #260 - Posted by: BC at May 25, 2012 8:05 PM

i did whit my special member 18 rounds

Comment #261 - Posted by: rojoy at May 26, 2012 12:40 AM

16rds +5 C2B PU + 5 dips.

Regular dips
Goblet Squats with weight

Comment #262 - Posted by: Toby at May 26, 2012 6:46 AM

20 rounds as Rx'd

Comment #263 - Posted by: Tyler Scott at May 26, 2012 7:14 AM


11rds...regular dips

Comment #264 - Posted by: tbswitze at May 26, 2012 11:34 AM

sub'ed bar dips instead of ring dips.
8 rds + 2 squats

unbroken until round 5 for chins, rd 6 for dips.

Comment #265 - Posted by: Jeff_Roddy/m51yo/185/71" at May 26, 2012 11:53 AM

16 rounds with one air squat!! Loved it!

Comment #266 - Posted by: Jessica Baker at May 26, 2012 1:35 PM

As Rx 21rounds.

Dips on rings.


Felt good.

Comment #267 - Posted by: britishfireman at May 26, 2012 2:21 PM


17 Rounds + 5 Pullups + 5 Ring Dips + 2 Squats

As Rx...first time doing ring dips

Comment #268 - Posted by: Clark Gadd at May 26, 2012 8:59 PM

10 min Amrap
7 rounds + 8

Comment #269 - Posted by: DPL at May 26, 2012 9:30 PM


19 rounds

Comment #270 - Posted by: Phil smith at May 27, 2012 2:48 AM

11 rounds in 18 min

Stopped because my hands were tearing

Comment #271 - Posted by: SF at May 27, 2012 10:11 AM

Chest 2 Fist on Ring pull ups
Rxd on the rest

14 rounds + 5 Chest 2 Fist

Comment #272 - Posted by: Mad Max at May 27, 2012 12:12 PM

10 rds w/ mostly chest to bars. 1k run wu 4:53. abmat x 18 post.

Comment #273 - Posted by: kevin o at May 27, 2012 2:51 PM

Tim #4, pretty weak-minded thought process for someone like yourself. Supplements don't give you more muscle. You get more strength and endurance by working hard, eating a LOT of clean foods, and sleeping a ton. This leads to more "muscle" and you improve every month on what your work on. So a skinny guy can work on olympic heavy lifts, and if he does everything right and is patient, will see gains in strength. If you're looking for someone to feel sorry for you, I think you will always find that in yourself...

Comment #274 - Posted by: Jason at May 28, 2012 12:50 AM

5 x c2b
5 x ring dips
15 x sandbag squats

15 rounds

Comment #275 - Posted by: Gordo at May 28, 2012 3:28 AM

sub used reverse grip chin ups then pull up bands in later rounds

13 rounds

Comment #276 - Posted by: M.Gill at May 28, 2012 5:24 AM

Subbed jumping ring dips
12 rds

Comment #277 - Posted by: Drew m/43/5'10"/160 at May 28, 2012 7:09 AM

Jason comment #274 You totally missed his point. I do not know if you ever achieved anything close to what Tim has in his life, but if you did you would know he does not feel sorry for himself. Thanks Tim for your service, greatly appreciated. I wish more people in this country would respect and appreciate what our past and present military has done for us.

Comment #278 - Posted by: Mike at May 28, 2012 10:38 AM

Rx'd: 16 rds

opened my hands up pretty good.

Comment #279 - Posted by: Graig/M/32/5'9"/185 at May 28, 2012 2:27 PM

12 rounds plus pulls and dips

Comment #280 - Posted by: Cleveland at May 28, 2012 6:21 PM

19 rounds+1ctb As Rx

Comment #281 - Posted by: Vats at May 29, 2012 3:53 AM

Jeff @ 2.0
strict pull ups
strict ring dips
30# vest
14 rounds + 5 pull ups

Comment #282 - Posted by: Jeff & Charity @ CF Snohomish at May 29, 2012 8:59 AM

@ home
16 + 1 RD

Comment #283 - Posted by: Jeff & Charity @ CF Snohomish at May 29, 2012 12:12 PM

15 rounds
+ 5 C2B
+ 3 Ring dips

Comment #284 - Posted by: Miyagi at May 29, 2012 2:50 PM

Standard Pull Up, Push Up, Squat

Jill: 16 Rounds

Joe: 18 Rounds

Comment #285 - Posted by: Joe & Jill at May 29, 2012 8:51 PM

M 38/5'10"/191


16 rds

Comment #286 - Posted by: Rholl at May 30, 2012 6:06 PM

Used bars instead of rings. 20 rounds.

Comment #287 - Posted by: Xman at May 30, 2012 7:16 PM

On a day like today, being small has it's advantages

20 rounds
Then the skin of my hands ripped for a second I finished off the time with:

5 ring dips
15 squats
4 rounds + 4 ring dips

Comment #288 - Posted by: Bobbo at May 31, 2012 12:29 PM

15 rounds + 5 CtBPUs

Comment #289 - Posted by: Ukkrew at May 31, 2012 9:09 PM

20 rounds + 4 pull ups. Done on balcony gym. 10-m shuttle from pull up bar to rings.

Comment #290 - Posted by: Mik at June 1, 2012 2:39 AM

17 rds, but subbed bar dips and pullups quickly became regular ones bc I couldn't get my chest up there

Comment #291 - Posted by: Saam at June 1, 2012 4:12 PM

CFWU-3 from home. Only pushups 2nd & monkey touch attempts 3rd for upper body. Superman.

17 + 9 squats. Squats slow & steady. No transition distance between dips & pullups. Used same bar.

Comment #292 - Posted by: jrm at June 1, 2012 6:57 PM


22 rds + 2 PU as rx'd

Comment #293 - Posted by: Adam Hamm at June 5, 2012 8:22 AM

36yr/151#/ 65"

Rx'd 31 rds

Comment #294 - Posted by: Fmental at June 5, 2012 12:49 PM


14 rds + dips + 3 squats

Broke down on the ring dips, ended up doing singles the last round or two. Felt pretty good about CTB PUs but had to break up some of those too.

Comment #295 - Posted by: tgremillion M/32/6'1/185 at June 7, 2012 6:37 AM

M/ 38/ 134 lbs/ 5'-6"
As Rx: 23 complete rounds + 4 squats
I went out a little too slow.
I was pretty consistant... all sets unbroken.. I took a few seconds to reset before the dips after the C2B pullups, but cut that down to probably only 2-3 seconds after the 7th or 8th round.
I had about 30 feet between pullup and ring dip.. I just did my squats inbetween.
After the 14th round I was going a little bit slower on my squats after about 11th rep.. but still unbroken.
Good Fun WOD...
POST WOD: I did ring work.. did some skin the cats all the way to the ground to really stretch out then did some front and back lever work and some inverted hangs and a couple more skin the cats. My strength was not there really for the back lever. I was o.k. for the slow front lever from the inverted hang though.. midline was fine.

Comment #296 - Posted by: anton at June 8, 2012 8:59 AM

strict chinups (1 at a time)
regular dips
air squats

10 rounds


Comment #297 - Posted by: phat boi at June 9, 2012 2:13 PM


No rings avail, just reg dips.


Comment #298 - Posted by: jayhawkcf at June 11, 2012 9:39 AM

14 1/3 rounds

Comment #299 - Posted by: Manchild at June 12, 2012 5:14 AM

Complete as many rounds as possible in 10 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats

6 Rounds

Comment #300 - Posted by: Jeff Gebbie at June 12, 2012 6:37 PM

11 rounds even as rx'd

Comment #301 - Posted by: Ronnieboy at June 14, 2012 4:24 PM


Comment #302 - Posted by: nsb at June 18, 2012 1:04 PM

200 single jump ropes warm up

WOD for 5/23/12

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups - subbed regular pull-ups and chin-ups
5 Ring dips - subbed 10 pushups
15 Squats

So Cindy sub

Comment #303 - Posted by: TZ at June 18, 2012 7:47 PM

20:01 - rxed 21 rounds even

Comment #304 - Posted by: EUGENE M/42/5'11/180 at June 25, 2012 8:18 AM

16 rds + 8 squats As Rx'd

Comment #305 - Posted by: fathertyme 34/m/6'/175# at June 27, 2012 9:03 PM

14 + 5 PU as rx'd

Comment #306 - Posted by: zenoperegrinus at August 9, 2012 9:47 AM

18 rds
Last 5 squats came after the buzzer

Comment #307 - Posted by: Doug at November 13, 2012 5:33 PM
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