June 28, 2012

Thursday 120628

Complete as many rounds as possible in 12 minutes of:
115 pound Push press, 12 reps
12 Chest to bar pull-ups
12 One-legged squats

Post rounds completed to comments.

ColleenBaz_82yroldropejump._jpg

Enlarge image

Jim, 82 years old.


"CrossFit Goal Setting Trainer Course: Constant Improvement" with Greg Amundson by Again Faster Equipment - video [wmv] [mov]


WOD Demo with instruction, Foundation CrossFit - video [wmv] [mov] [HD mov]


"The wisdom of the wise and the experience of the ages are perpetuated by quotations."
- Benjamin Disraeli

Posted by Pukie at June 28, 2012 5:00 PM
Comments

Nice

Comment #1 - Posted by: Ben at June 27, 2012 5:07 PM

Please remember Operation Redwing... Today should have been a Hero WOD... RIP Warriors.

Comment #2 - Posted by: Matt at June 27, 2012 5:23 PM

Great demo video. Movements are clearly explained and standards demonstrated.

Looking forward to this one. Have to modify the pistols (or do all of them on my left leg and hope I'm not too lopsided afterwards) as I have some stitches in my right shin at the moment. Should be a good one anyways.

Anybody know the artist/name of the song in the vid?

Comment #3 - Posted by: TS at June 27, 2012 5:29 PM

82 years old! hell yeah- hope at 82 i'm still going strong like that!! Way to go Jim!!

Comment #4 - Posted by: Karl at June 27, 2012 5:44 PM

is it 6 each leg?

Comment #5 - Posted by: Boomerang at June 27, 2012 5:50 PM

Great demo. Was digging the music. Anyone know the artist?

Comment #6 - Posted by: Kurt M/38/185 at June 27, 2012 5:56 PM

Whenever there's some pistols involved, there's always someone asking if it's each leg or total..

Comment #7 - Posted by: Harry at June 27, 2012 6:08 PM

4rds 3 push press
Rx

Comment #8 - Posted by: ChadB at June 27, 2012 6:22 PM

Name of song Brutus by Mr. J. Medeiros. I sound hound it lol

Comment #9 - Posted by: Drew at June 27, 2012 7:22 PM

From one Jim to another...Keep up the good work Sir, great stuff.

Comment #10 - Posted by: James Ryan at June 27, 2012 7:44 PM

Great job Jim!

Comment #11 - Posted by: Patti at June 27, 2012 7:47 PM

One of the best WOD instructional videos I've seen! Staying very true to their name-Foundation.
Jim is awesome! He took home three medals from the CO State Senior games a couple of weeks ago. A true inspiration-just one among many at Front Range CrossFit.

Comment #12 - Posted by: Denver Sheepdog at June 27, 2012 8:23 PM

Nice work, Jim!

Comment #13 - Posted by: crossfit mom at June 27, 2012 9:13 PM

5+13. Good WOD.

Comment #14 - Posted by: Jer at June 27, 2012 9:47 PM

M/31/220/72"

5 rounds with assisted pistols with overhead band.

Great wod!

Comment #15 - Posted by: SeanP at June 27, 2012 10:28 PM

3 run + 12 Push press + 12 Chest to bar pull-ups


Comment #16 - Posted by: hugo at June 27, 2012 11:54 PM

Still recovering from a back injury, so substituted dips for the push press. One hand on stationary bike handlebars for balance on the pistols. Finished 6 rounds + dips + C2B of the 7th.

Comment #17 - Posted by: Torrey Hoffman at June 28, 2012 12:13 AM

Would doing 24 squats be a suitable sub for pistols?

I did fran yesterday, I feel my score will suffer today but positive I'll get the required gains for my effort.

Comment #18 - Posted by: barry at June 28, 2012 12:46 AM

m/46/185

4rds + 6 pullups

Comment #19 - Posted by: cosmo at June 28, 2012 2:12 AM

44/m/176cm/73kg

Scaled to 95 pound PP to avoid too much bar-staring. Still had to break PP in 8/4 after round one and C2B pull-ups after round three. Pistols no problem.

5 rounds + 4 PP

Comment #20 - Posted by: Memuc at June 28, 2012 2:23 AM

4 + 12 push press

Heavily subbed.

Used to live on crossfit, but suffered a serious back injury, and was too lazy to get back into.

3rd day of wods, and I'm so glad I'm back! Going to take a while to get back up to the level I was before, but just happy to be doing the wods again!!

Comment #21 - Posted by: Tom j at June 28, 2012 2:25 AM

51/m/165cm/71kg

Scaled PP to 25kg/55lb not strong enough yet for much more. Doh, CF girls lift more than me!!!. Did jumping pullups, can't get the knack of kipping yet. Overhead strap off power rack for balance on pistols.

4 rounds + 8 PP's

Comment #22 - Posted by: Tony McGurk at June 28, 2012 3:01 AM

m/44/5'6"/140

3rds+12pp

Comment #23 - Posted by: duane at June 28, 2012 3:23 AM

Jim just gave us another reason to be inspired by the greatest generation.

Comment #24 - Posted by: Marc at June 28, 2012 3:27 AM

#17 Barry...IMO, no, not without adding weight. Plus, there are stability forces and.balance involved from doing pistols that get.removed even when you double the reps.or add.weight. Better option would.be to do pistols.assisted with a band or handle.

Comment #25 - Posted by: Trueson at June 28, 2012 3:27 AM

4 RDS+ 12 PP + 6 PULL-UPS

Comment #26 - Posted by: ART/M/43/5'5"/145 at June 28, 2012 4:05 AM

5 rounds...great WOD

Comment #27 - Posted by: Jorge Reis at June 28, 2012 4:07 AM

4 rds + 7 pp

Comment #28 - Posted by: galvestonian at June 28, 2012 4:21 AM

That was one cool WOD demo.

Comment #29 - Posted by: MattR at June 28, 2012 4:22 AM

M/44/5'11"/195

12 min AMRAP

11 115# push presses
11 pull-ups
11 one-legged squats (balancing with ring or box)

3 rounds plus 5 pull-ups

Comment #30 - Posted by: nutfam at June 28, 2012 4:22 AM

M/26/6'2"/188

Deep reg squats vice pistols
Everything else as rx'd

4 rounds; 12 push press

Still can't do pistols. I tried doing a modified near the cables but I felt like I was using my arms too much. Will have to work on these more.

Comment #31 - Posted by: Shmitty at June 28, 2012 4:33 AM

Great picture!!

Fantastic Demo video!!

Comment #32 - Posted by: Jake at June 28, 2012 4:51 AM

For those with trouble with pistols, my experience has been that tight hamstrings really kill your ability to do the movement. If you have trouble touching your toes, think about loosening up your hip capsule and hamstrings before workouts for a couple of weeks.

KStarr has great videos about this in the journal, search for "Rebuilding Khalipa"

Comment #33 - Posted by: Dave W at June 28, 2012 5:24 AM

4 rds, had to use bar for assistance on the pistols

Comment #34 - Posted by: Justin James R Crossfit West Village M/35/5'11"/180 at June 28, 2012 6:02 AM

3 rounds completed in 13 mins. Wanting to finish what I started. Need to work on chest to bar pull-ups.

Comment #35 - Posted by: Xfit_Newbie at June 28, 2012 6:12 AM

4 rds + 12 pullups

fliped the pullup/PP order. pullups were chin to bar kipping. SL squats were on a 16 box

Comment #36 - Posted by: Bells at June 28, 2012 6:15 AM

M/22/5'11"/180
3 rounds + 12 push press

highly fatigued from a sizable lack of sleep this week and I think it is really starting to show.

C2B were the most time consuming. pistols were pretty good.

Comment #37 - Posted by: Miles Forks at June 28, 2012 6:36 AM

4rds + 9 Push press.
Used 95 lbs for push-press
no pull-up bar so did iron man pushups
still unable to fully do one legged squats so i did air squats
I am getting there. Constant Improvement!!

Comment #38 - Posted by: Bobby Evans at June 28, 2012 7:05 AM

4 rounds plus 18! Great WOD! RLTW!!

Comment #39 - Posted by: Troy at June 28, 2012 7:43 AM

m/41/6'4"/227

3 rds + 12 PP reps

Comment #40 - Posted by: JayW at June 28, 2012 7:45 AM

Mr. J. Medeiros - Brutus (Instrumental)

Comment #41 - Posted by: Jason Brooks at June 28, 2012 7:46 AM

Sub assisted pistol
3 rounds + 12 pp +7 pu

Comment #42 - Posted by: Biff05 at June 28, 2012 7:49 AM

4 rounds + 12 PP

Had to hold on to rack for OLS (only w/2 fingers, but still...)

Comment #43 - Posted by: Bill M. m/47/5'3"/135 at June 28, 2012 8:00 AM

4 rounds + 12 push press + 6 C2BPLUPS.

As rx'd except first 2 rounds were squat thrusters due to brain synapse misfiring. PPs were gentler, kinder, faster.

If curious about the time difference in ST and PP, my experience was: 7 1/2 minutes for first 2 rounds, and 3 1/2 mins. for remaining 2 1/2.

Comment #44 - Posted by: Kyle Bisceglie, 45/m, 5'10", 180 at June 28, 2012 8:01 AM

M/21/5'9"/165

5 rounds + 12 push press

Comment #45 - Posted by: Andrew Wagner at June 28, 2012 8:04 AM

4 rounds + 5 PP

Comment #46 - Posted by: gb 44/m/71"/185# at June 28, 2012 8:28 AM

M/26/5'8"/150

3rds +4pull ups.

Did this after 5 sets of heavy squats. Much harder than anticipated, although pistols got better each round.

Comment #47 - Posted by: Chris at June 28, 2012 8:35 AM

5 Rounds + 3 PP

Bar Staring about sums it up! Assisted pistols as well.

Rory
Afghanistan

Comment #48 - Posted by: Rory at June 28, 2012 8:43 AM

3 rnds +5 PP

31/M 6'2"/195lbs

Comment #49 - Posted by: Brian B at June 28, 2012 8:44 AM

M/25/6'2"/215

Rx'd with exception of pistols. (one-legged seated squats)

3Rounds + 19

Comment #50 - Posted by: Geno at June 28, 2012 9:16 AM

M/31/5'10/84kg

5 rnds + 12 pull ups + 6 one legged squats

PP all unbroken, but C2B pull up sets were seriously broken (2-3 by the last few sets) - certainly my sticking point today

Comment #51 - Posted by: Roly at June 28, 2012 9:18 AM

5 rounds plus 12 PP. The pistols were assisted with bands like demonstrated in the WOD video. Great WOD!

Comment #52 - Posted by: Rocky at June 28, 2012 9:29 AM

QUATTLEBAUM 5 rounds and 15 reps rxd

Comment #53 - Posted by: Jeff Quattlebaum at June 28, 2012 10:05 AM

M/15/5'9"/147

subbed pike HSPU for push press and regular pull-ups for CTB pull-ups

4 rounds + 5 HSPU

Comment #54 - Posted by: Ricky at June 28, 2012 10:08 AM

M/15/5'9"/147

subbed pike HSPU for push press and regular pull-ups for CTB pull-ups

4 rounds + 5 HSPU

Comment #55 - Posted by: Ricky at June 28, 2012 10:13 AM

95 push press
supported pistols
kipping not quite there so occasional kick off for c2bs

4 rounds

then 5x5 ring dips and knees to elbows

Comment #56 - Posted by: tom at June 28, 2012 10:17 AM

m/26/6'1/240
3 1/3 rounds
sub 90/assisted C2B/assisted pistol

Comment #57 - Posted by: BJK at June 28, 2012 10:27 AM

serves me right for taking a 2.5 year break from crossfit...

65lb PP, assisted one leg squats

3 rounds + 12 pp + 3 pu

Comment #58 - Posted by: tooljunky at June 28, 2012 10:49 AM

RX'ed 5 rnds + 12 PP / 10 PU

Comment #59 - Posted by: stryder9 M/37/5'8"/160# at June 28, 2012 10:49 AM

serves me right for taking 2.5 years off

65lb pp, assisted squats

3 rounds + 12 PP + 3 PU

Comment #60 - Posted by: tooljunky at June 28, 2012 10:50 AM

M/36/6'/185

5 rounds even
Used 50lb dumbbells for push press.

Comment #61 - Posted by: Ron (South Jersey) at June 28, 2012 11:01 AM

Complete as many rounds as possible in 12 minutes of:
115 pound Push press, 12 reps
12 Chest to bar pull-ups
12 One-legged squats

6 rounds+6 pullups

*Had to do regular kipping pull-ups.

Comment #62 - Posted by: Drewpy at June 28, 2012 11:08 AM

3 rounds as rx'd!
Definately wanted to do more, but today I did equal amounts of pistol squats with each leg! I am kind of a badass with my right leg, but my torn miniscus in the left has been a crazy journey. Dedication and perseverance prevailed today! It's still 3x's as small as the right, but I did em!

Comment #63 - Posted by: derek at June 28, 2012 11:14 AM

Today I'll be doing "Murph."

RIP, and thank you for your sacrifice.

Comment #64 - Posted by: Jeff at June 28, 2012 11:20 AM

Scaled to:

75# pp
regular pull-ups
two legged squats

6 rounds + pp + 3 pu

Comment #65 - Posted by: Kevin C. (M/53/5'11"/175) at June 28, 2012 11:33 AM

3 rounds + 8 pp

60# pp
yellow band c2b pu
assisted pistols

Comment #66 - Posted by: soup (M/34/5'10"/168) at June 28, 2012 11:51 AM

m/29/5'7"/180

5 rounds. Had a hard time getting chest to bar, so by round 3 it turned into some to chest, some kipping; used band assist for balance on pistols

Comment #67 - Posted by: byron at June 28, 2012 11:59 AM

4 rounds.
Can't get chest to touch - height is ok.
Stitches in left knee so not full depth on that side plus assistance. Right leg ok.

Comment #68 - Posted by: AGL at June 28, 2012 12:40 PM

7 + 23 reps as rxd

Comment #69 - Posted by: aermio m/33/5'7"/158 at June 28, 2012 1:12 PM

4 rds 12 pp rx'd.

Comment #70 - Posted by: Jeff A. at June 28, 2012 1:17 PM

New to crossfit. Great WOD. Went 4rds with 8 pp.

I love this stuff!!! Videos are a great help.

Comment #71 - Posted by: Scott at June 28, 2012 1:19 PM

4+12 pullups

Comment #72 - Posted by: Jonblaze at June 28, 2012 1:45 PM

4+12 pullups

Comment #73 - Posted by: Jonblaze at June 28, 2012 1:47 PM

M/34/6'3"/200

4 Rounds. 1st ever WOD w/ Pistols as rx'd.

Comment #74 - Posted by: Ben S at June 28, 2012 1:52 PM

5 rounds + 2 PP

Comment #75 - Posted by: Jetté 42/M/5'11"/175 at June 28, 2012 1:54 PM

Rest day for me.
I still have to comment on the video.
Best instructions and demos in a long time. Great job Foundation CF

Comment #76 - Posted by: Meiksolo M36/ 80 kg/ 185cm at June 28, 2012 1:59 PM

93# PP (CF scaling): 4r + 4 pull ups.

Comment #77 - Posted by: Laszlo m/35y/150/5'8 at June 28, 2012 2:24 PM

3 rnds and 12 push press / 12 pullups
M/45/195/6'0"

Comment #78 - Posted by: STDBG at June 28, 2012 2:35 PM

2.5 rds. New to xfit. Adjusted weight on PP. Is there a suitable sub for pull ups? Upper body strength not there yet.

Comment #79 - Posted by: Patrick in FA at June 28, 2012 2:37 PM

M/26/6'/180
3 rounds + 10 PP + 2 pistols

75# PP
100lb assisted C2B pull ups
Assisted pistols

First time doing C2B pull ups, definitely need work in that area. Starting to get the form right on powerlifting moves, feeling it in all the right spots.
Videos have been a huge help, thank you!

Comment #80 - Posted by: dawgie at June 28, 2012 2:40 PM

M/26/6'/180
3 rounds + 10 PP + 2 pistols

75# PP
100lb assisted C2B pull ups
Assisted pistols
First time doing C2B pull ups, definitely need work in that area.

Comment #81 - Posted by: Dawgie at June 28, 2012 2:42 PM

m/51/168 used band for pistols 4rds.6 push press

Comment #82 - Posted by: Darrell Porter at June 28, 2012 2:48 PM

m/42/158
4 rnds + 12 chest to bar pu's
as rx'd

Comment #83 - Posted by: Seth H. at June 28, 2012 2:50 PM

4rds.
105# pp

Comment #84 - Posted by: jlg /5'10/170/50yrs. at June 28, 2012 3:34 PM

M/34/6'2/263
subbed 135 for 115,everything else as rx'd
Holly crap, barely made it 3 rounds 14 sec before timer
Felt like I was going to hurl .i could not catch my breath during push press . Great wod

Comment #85 - Posted by: Rusty at June 28, 2012 3:40 PM

3 rnds + 12 pp's and 12 pu's (one-legged seated squats instead of pistols)

Comment #86 - Posted by: Jinsin311. M/34/5'8/180 at June 28, 2012 4:19 PM

12' AMRAP: 12 x 95lb PP, 12 x PU, 12 x 95lb step up
5 rds + 12 PP.
durability: 3rds, 25lb wtd situp, 25lb side twists, 25lb good mornings
stretch/mobility cooldown.
PAC

Comment #87 - Posted by: Ajax at June 28, 2012 4:22 PM

12:00
10 95# Push Press
7 Pull Ups
10 Squats
6 rounds, 5 Push Press
Good Workout
Then
50 Weighted Sits

Comment #88 - Posted by: dyagg at June 28, 2012 4:31 PM

5 rds, MOD (24 squats for 12 single leg squats)

Comment #89 - Posted by: Mazzone, Chantilly at June 28, 2012 4:32 PM

3 rounds + 10 PPs

Comment #90 - Posted by: Kyle A. at June 28, 2012 4:41 PM

25 / M / 5'9" / 139lbs

90lb push press

2 rounds plus 12 PP

I had to use a static, non-Olympic bar, and it hurt my elbow somehow when I was cleaning it into the front rack position. Need...icepack...

Comment #91 - Posted by: BC at June 28, 2012 4:59 PM

F/21/150#/5'8"

PP 65#
assisted pistol

4 rounds+PP+5 pistols

Comment #92 - Posted by: Justine at June 28, 2012 5:02 PM

M/12 yo/5'0"/157
scale to
30 lb push press
75 lb chest to bar pull downs
pistols with balance assist

6 rounds

Comment #93 - Posted by: Shawn at June 28, 2012 5:17 PM

4 rounds + 8 PP rx'd

Comment #94 - Posted by: "DWASH" at June 28, 2012 5:27 PM

Have to work out smart, WOD done with deliberate and controlled form
Modified because of TKA almost 3 months ago, progress is good
Complete as many rounds as possible in 12 minutes of:
95 pound Push press, 12 reps
12 Pull-ups
12 One-legged squats to parallel, used bar for balance
3 complete rounds
M/54/6’/205

Comment #95 - Posted by: Peter at June 28, 2012 5:34 PM

Back home upstate NY on leave!

4 rounds Rx'd in my barn, whoop!

Comment #96 - Posted by: james.patrick [M/50/66"/135] at June 28, 2012 5:37 PM

as rx'd

4 Rounds + 12 PP + 12 PU + 5 Single sqts

Comment #97 - Posted by: ferb44 173# at June 28, 2012 5:46 PM

Did 4 rounds in 12 minutes. Felt great so I did another set. Pistols are my kryptonite.

Comment #98 - Posted by: Jeremy at June 28, 2012 5:58 PM

As Rx 5 Rounds exactly.

M/6,/168#/38yrs

Comment #99 - Posted by: britishfireman at June 28, 2012 6:08 PM

M /39/5'8"/165

Four rounds, plus twelve pp.

Thought I would have some fun and film it... But the HQ filter does not like links. Check out my workout partner the cockroach walking across the mirror at 2:50. YouTube search Trueson WOD 120628

Comment #100 - Posted by: Trueson at June 28, 2012 6:11 PM

M/52/153/1-1-06

AMRAP 20:00

Run 400M
3 Rounds: 10 WB 20#/10 KBS 1.5P/10 Burpees

1 full round + Run +2 sub-rounds + 5 Burpee

Comment #101 - Posted by: bingo at June 28, 2012 6:27 PM

4 rounds plus 12 push presses. M 40 184lbs.

Comment #102 - Posted by: Andy at June 28, 2012 6:31 PM

DG

F/46/115/5'2"

push press 30 lbs

assisted pull ups

high box step ups

3 rounds + 12 push press

Comment #103 - Posted by: BC at June 28, 2012 6:39 PM

F/42/5'6"/245

75#; C2B pull-ups didn't always touch bar :-}; band-assist pistols, also with support from GHD handle

3 rounds + 12PP

Comment #104 - Posted by: mom to five at June 28, 2012 6:40 PM

25/m/6'2"/285lb

200 lb assisted pullups
Smith machine assisted one leg squats

2 rounds + 12 push press and 9 pull ups

Comment #105 - Posted by: Dawgsrus at June 28, 2012 6:43 PM

one legged squats to bench at knee level

4 rounds

Comment #106 - Posted by: Kevin McClellan 50 at June 28, 2012 6:45 PM

Started pistols on 3rd round. Used band to complete left legged pistols.

Comment #107 - Posted by: Xman at June 28, 2012 6:47 PM

2 rounds + 12 push press + 12 C2B pull-ups + 6 pistols

rx'd (75# PP)

Comment #108 - Posted by: Evelyn F/28/5'8"/155 at June 28, 2012 6:54 PM

4+7c2bs

Comment #109 - Posted by: mlt at June 28, 2012 7:06 PM

m/20/6"2/182LBS... JUST STARTING ON CROSSFIT, 3RD WOD EVER

3 ROUNDS + 7 PP

Comment #110 - Posted by: Jon at June 28, 2012 7:17 PM

4 rds + 3 reps

pistols were shaky - used hand to stabilize at the bottom a few times

Comment #111 - Posted by: marky mark at June 28, 2012 7:20 PM

Used a poll for the pistols everything else rx'd. 5 rounds and 10 PP.

Comment #112 - Posted by: Kurt M/38/185 at June 28, 2012 7:25 PM

M/20/185

4 with 3 PP RXd (those PS sucked after the 2nd round haha) + 5x5 military, BB row

Great WOD! Great day to be great!

Comment #113 - Posted by: Tyler at June 28, 2012 7:27 PM

hotel gym...
amrap 12 mins
pp 45# db
12 pullup
24 sq

4 rds

Comment #114 - Posted by: controlfreak at June 28, 2012 7:51 PM

m/40/5'11"/165

3 rds plus 12 push press
did pistol roll-ups

retired army 1SG
clarksville, tn

Comment #115 - Posted by: mark nash at June 28, 2012 8:05 PM

2rds+12pp+3pu

Comment #116 - Posted by: Saganamooo at June 28, 2012 8:08 PM

M/23/6'1"/225

Assisted pistols, otherwise RX'd

5 rounds + 12PP + 8CTB Pullups

Comment #117 - Posted by: PeterG at June 28, 2012 8:22 PM

4 Rounds PP scaled to 95#

Comment #118 - Posted by: Aaron at June 28, 2012 8:24 PM

M/39/6'/150#

Complete as many rounds as possible in 12 minutes of:
70 pound Push press, 12 reps
12 Chest to bar pull-ups
12 One-legged squat progressions

4 + 12 push press + 6 pull-ups

ian

Comment #119 - Posted by: ian c r at June 28, 2012 8:38 PM

did 20 min AMRAP, and did C2B pullups for first two rounds (then normal afterwards)

4 reps short of 6 rounds

Comment #120 - Posted by: Saam at June 28, 2012 8:47 PM

28/m/5'11"/180
As rx'd
4rds + 5PP

PP slow

Comment #121 - Posted by: justaman - liberty, sc at June 28, 2012 9:13 PM

3 rounds + 5 CTB pull-ups

Scaled push-press to 42.5kg

Comment #122 - Posted by: Brett (M/23/188cm/77kg) at June 29, 2012 12:24 AM

4 rounds with #95 PP

Comment #123 - Posted by: HugoLopez at June 29, 2012 12:31 AM

4 rds. Assisted pistols, all else rx'd. Taking a few days. Sore all over, slowing down big time. Gonna stretch and ice and sleep for the next few days.

Comment #124 - Posted by: mack 28/m/177# at June 29, 2012 2:23 AM

just had a bet with a lad from work who has never done crossfit and he thinks he could do 10 round !
haha easy £50 for me !

Comment #125 - Posted by: joe at June 29, 2012 5:29 AM

65 lb PP
regular pullups :(

5 rounds + 12 PP

Comment #126 - Posted by: abh f/26/5'5/130 at June 29, 2012 5:34 AM

5 rounds + 8 PP (used 55 lb KB 6 each side)

Comment #127 - Posted by: leibc2 at June 29, 2012 5:44 AM

Great WOD demo video for a great workout. I can squat fine, but pistols kill the knees.
12 push press, 95#
12 squats, 95#
15 ring rows subbed for CTB pullups...no pullup bar
4 rounds (2 w/ front, 2 w/ back squats), and I was wobbly afterwards.

Comment #128 - Posted by: Jim R. M/49/5'8"/155 at June 29, 2012 6:33 AM

M/31/6"0'/210lb

5 rounds and 6PP

As Rx'd - first time doing pistols.

Comment #129 - Posted by: Phil smith at June 29, 2012 6:34 AM

5 sets plus 15, scaled push press to 65lbs.

Comment #130 - Posted by: FreddieB at June 29, 2012 6:34 AM

M/30/5'6"/190

Subbed bulg. split squats for pistols--my form isn't great and my knees were still aching from Strange 12 hours earlier. Have to work on pistol form. Everything else rx'd.

4 Rounds+12 Push Press+8 Pull ups

Comment #131 - Posted by: McNerney at June 29, 2012 6:36 AM

5 rounds + 10 PP 65lb PP

Comment #132 - Posted by: dub at June 29, 2012 6:40 AM

F/30/5'5/123

5 rounds even.

push press - 65#, pull ups - skinny green band assist

Comment #133 - Posted by: kristen at June 29, 2012 7:16 AM

4 + 4 Pistols

Legs wrecked from squatting yesterday.

Comment #134 - Posted by: husar at June 29, 2012 8:15 AM

M/ 38/ 134 lbs/ 5'-6"
Different WOD for me last night:
5 Rounds of: 3 mins on with 1 min. off (start where you left off at the last round)
3 thrusters 95 lbs
9 KB Swing (1.5 pood) 55 lbs DB
20 DU

Round 1: 3 complete + 3 Thrusters
Round 2: 3 complete + 4 DB swings
Round 3: 3 complete + 6 DB swings
Round 4: 3 complete + 6 DB swings
Round 5: 3 complete + 3 Thrusters

Total of 15 complete rounds + 3 Thrusters
I was WIPED OUT... it all caught up in the last round... the minute rest went by quickly.. I realyl wanted to stay ahead because my goal was to at least complete 15 rounds in 15 minutes of work. For me the hardest part ended up being the swings... they gassed me for sure. I was messing up on the DUs more than usual... but I have had an lagging injury with my ankle and achiles so not much practive and when I got tired my DUs were better.. more on automatic pilot.

Comment #135 - Posted by: anton at June 29, 2012 8:20 AM

3 rounds

Comment #136 - Posted by: lucien at June 29, 2012 8:58 AM

3 rounds + 12PP + 11CTB

Comment #137 - Posted by: Brian R M / 50 / 6'2" / 185 at June 29, 2012 9:08 AM

m/49/5'7/155

as rxd
3 rounds + 12 pp + 8 ctb pullups

ctb's were slow due to an old nagging shoulder
injury...nice wod though.

Comment #138 - Posted by: oscar a at June 29, 2012 9:26 AM

4 rds + 6 PP
regular pullups, band-assisted pistols
95 lb PP

Comment #139 - Posted by: georgecole3 at June 29, 2012 9:50 AM

4 rounds as Rx'd. Intense.

Comment #140 - Posted by: Michael m/48/5'9"/175/MI Survivor at June 29, 2012 9:50 AM

why wasnt todays workout "MURPH"?

Comment #141 - Posted by: doug at June 29, 2012 10:23 AM

3 rounds plus 1 round push press

Comment #142 - Posted by: Darrin at June 29, 2012 12:14 PM

3 rounds + 10 pullups

Comment #143 - Posted by: Wesley at June 29, 2012 12:20 PM

5 rounds rx'd

Comment #144 - Posted by: Josh at June 29, 2012 1:08 PM

5 rounds. At st. 9, hot as heck in the bay. Got done and realized it's only a 35lb bar, so PP was only 105. Oh well.

Comment #145 - Posted by: ScottMacArthur at June 29, 2012 1:19 PM

Kevin's version, 70 lb. pp, regular pullups, regular squats

7 rds. + 6 pp

Avg HR 177, peak 187. Nice work Kevin and bingo.

Comment #146 - Posted by: mas 55/M/155 at June 29, 2012 1:25 PM

95lb push press x 12
Chin to bar x 12
Band assisted pistols x 12

4 rounds, 12 push presses, 5 pullups

Comment #147 - Posted by: D. Peterson at June 29, 2012 1:36 PM

M/17/6'0"/167
7 rounds.
15 normal squats

Comment #148 - Posted by: Samuel at June 29, 2012 3:21 PM

6 Rds + 18 Reps RX'd

Comment #149 - Posted by: BH2 at June 29, 2012 3:35 PM

5 rnds (assisted pistols) & 1.5 hrs basketball

Comment #150 - Posted by: Tod M/42/5'10/180 at June 29, 2012 3:51 PM

Scaled.
PP: 95lb x12
C2BPU: x12
1LSQ: x12
12min, 3 rounds.

Comment #151 - Posted by: Harpo m/45/5'7"/145 at June 29, 2012 4:13 PM

2 rounds

Comment #152 - Posted by: myles456 at June 29, 2012 5:56 PM

Scaled - 75#, band-assisted pistols.

3 rds +12PP+12C2B+4 pistols

I had no idea pistols were so hard!

m/38/5'10"/165

Comment #153 - Posted by: Joey at June 29, 2012 7:42 PM

45# push press
purple band C2B pull ups
band ass. pistols

4+19

Comment #154 - Posted by: flyingfleet at June 29, 2012 7:55 PM

5 rnds + 3 pull-ups

Comment #155 - Posted by: CE (M/41/178lbs) at June 30, 2012 3:48 AM

95 lbs, most regular pullups other than the first set and ring assisted 1 leg squats.

4 rounds + 12 + 7

Finished off 5 rounds after time.

Comment #156 - Posted by: brett_from_wylie at June 30, 2012 5:05 AM

4 Rds + 10 PP As Rx'd

Comment #157 - Posted by: fathertyme 34/m/6'/175# at June 30, 2012 9:41 AM

4+3 rx'd

Comment #158 - Posted by: Paul Daniel 6'2/200/28 at June 30, 2012 10:11 AM

5 rounds

Comment #159 - Posted by: amped 37/M/195/6' at June 30, 2012 10:17 AM

12 min AMRAP:
12 push press, 100#
12 CTB pullups
12 pistol squats

4 rounds + 3 pp

Comment #160 - Posted by: JFA at June 30, 2012 2:22 PM

3 rnds rx

21/m/180

Comment #161 - Posted by: Scottbot726 at June 30, 2012 2:42 PM

3rns rx

Comment #162 - Posted by: Scottbot726 at June 30, 2012 2:43 PM

Go Jim! You rock! Front Range CrossFit is glad to have you!

Comment #163 - Posted by: Lance at June 30, 2012 9:56 PM

33 yom, 190 lbs


5 rounds as rx'd

Comment #164 - Posted by: Jeff Weltmer at July 1, 2012 3:08 PM

With green band for squats:

3 rounds, 12 push press.

Comment #165 - Posted by: Sinal M/33/5'9"/220 at July 1, 2012 5:16 PM

2 rounds + 10 push-presses

Comment #166 - Posted by: Manchild at July 2, 2012 6:01 AM

Good wod! 5 rounds + 4. rx

Comment #167 - Posted by: aslak at July 2, 2012 3:09 PM

M/35/5'4"/145lbs
As RX'd
4 rounds + 3 squats
Done 15 minutes after Nasty Girls

Comment #168 - Posted by: Matthew Burritt at July 2, 2012 3:50 PM

2012-07-03: Sub 90#, reg squats. 10 rnds@20:13.
Runs@13:47@1:03, 5.3@24:14, 7.7@35:13. 

Comment #169 - Posted by: gs at July 3, 2012 8:48 AM

Four rounds plus 12 push press

Comment #170 - Posted by: JTJ/M/28/165 at July 3, 2012 1:17 PM

65# PP & Front Squats, Band Assist....

I really need to read the workouts more thoroughly...

I did 12 rounds....56 minutes ish...

Comment #171 - Posted by: jpvangurp at July 3, 2012 8:29 PM

M/29/180/71

5 rds + 8pp

Comment #172 - Posted by: ukr17 at July 4, 2012 1:34 PM

4 sets

Subbed 95 pounds for 115

Pretty lousy depth on my one legged squats don't do a lot of those

Comment #173 - Posted by: Cleveland at July 5, 2012 7:49 AM

m/43/6'0"/195

assisted (and ugly) OLS

3 sets + 12 Push Press + 12 Pull ups

Comment #174 - Posted by: Jeff H at July 6, 2012 4:13 AM

4 rounds plus 12 PP plus 12 C2B plus 10 OLS

really trying for 5 complete, but on the way down of number 11 OLS I feel down and only had 3 seconds left, so I didn't make it! Maybe next time!

Comment #175 - Posted by: GleichSTL m/34/177/5'10" at July 6, 2012 11:23 AM

m/38/5'9/177
CFWU-3. No PU 2nd or dips 3rd. Superman. No Burgener. DU.
4 rounds + PP & PU
Squats rough to start with, esp since right knee hurting. Better overall once I got shoulders back at top & hands touching each other at bottom. PP not too bad. Decent job keeping back & stomach tight.

Comment #176 - Posted by: jrm at July 6, 2012 6:42 PM

4 rounds as rx

Comment #177 - Posted by: SF at July 8, 2012 2:07 PM

95lb pp
11:50

Comment #178 - Posted by: ecp2 at July 8, 2012 7:24 PM

wu - 400 singles - 3:08

WOD for 6/28/12

Complete as many rounds as possible in 12 minutes of:
115 pound Push press, 12 reps - subbed 95lbs, broken into 6-6
12 Chest to bar pull-ups - subbed regular pull ups, broken
12 One-legged squats - assisted using the push press bar, alternating legs

4 rounds + 12 push press

BP

135x5, 155x5, 175x1

250 abs

Comment #179 - Posted by: TZ at July 9, 2012 10:27 AM

Jim ist the role model for all of us.

Beeindruckend!

Comment #180 - Posted by: philipp Lichtenauer at July 9, 2012 2:55 PM

C-
80# PP
6 rounds + 3 C2B

Comment #181 - Posted by: Jeff & Charity @ CF Snohomish at July 9, 2012 6:16 PM

7/9: 3 rds. + 12 push-press
95#PP, std. pull-ups & A2A pistols

Comment #182 - Posted by: Mike Scott M/45/5'10"/190 at July 10, 2012 10:26 AM

6 rounds 12 reps. Need to work on one legged squats

Comment #183 - Posted by: Eric Deem at July 10, 2012 3:11 PM

115 pound Push press, 12 reps
12 Pull-ups
115 squats, 12 reps

6 rounds in 12:22

Was slowed down by a greasy pull-up bar, but still felt pretty good about my results. Tough WOD!

M/27/5'11''/200

Comment #184 - Posted by: Kent at July 11, 2012 8:55 PM

37/m/173
3.5 rds finished 4

Comment #185 - Posted by: ffkwill at July 12, 2012 7:42 AM

4 rounds flat, though may have been slightly off on time

Comment #186 - Posted by: savetheh at July 12, 2012 3:31 PM

3 Rounds (assisted pistols)

Comment #187 - Posted by: Jeff Gebbie at July 12, 2012 6:45 PM

neutral grip jumping pullups
115# back squat instead of pistols

3 rounds + 4 pullups

finished 4th round in 14:20

m/41/5'8/240

Comment #188 - Posted by: phat boi at July 14, 2012 11:06 AM

4 rounds

Comment #189 - Posted by: Ukkrew at July 17, 2012 12:24 PM

3 Rnds + 5 pu

Comment #190 - Posted by: Russ Storring at July 17, 2012 6:16 PM

Sub: 95#, 12pu, 20 squats
4 rounds, 0 reps

Comment #191 - Posted by: drewborn at July 19, 2012 10:01 AM

3 sets + 6 pull ups

Comment #192 - Posted by: nsb at July 25, 2012 6:16 AM

rx
did add 5 lb dumbells each hand during pistols
5 rds + 12 pp + 7 C2B

Comment #193 - Posted by: EUGENE M/42/5'11/180 at July 30, 2012 7:45 PM

4R + 4 PP as rx'd 02.10.12
1st WOD after 1 wk break for pulled hammy

Comment #194 - Posted by: zenoperegrinus at October 2, 2012 3:53 AM

pistols
3 12/12/4

Comment #195 - Posted by: sr at June 27, 2013 10:41 AM

Solid workout. Push-presses were brutal towards the end. Almost ripped on the pull-ups.

5 rounds w/ 3 seconds to spare RX'd

Comment #196 - Posted by: Jason H. M/23/5'8"/152lbs at October 29, 2013 3:55 PM
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