September 19, 2012

Wednesday 120919

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Post time to comments.

Compare to 110325.

Games2012_Womenslineup_Medball_th.jpg

Enlarge image

Medball-Handstand push-up Event, 2012 Reebok CrossFit Games.


The 2012 Reebok CrossFit Games continues on ESPN2 tonight starting at 10pm ET and tomorrow starting at 8pm ET.


The CrossFit Whiteboard:
Constantly Varied - video [wmv] [mov] [HD mov]
Functional Movements - video [wmv] [mov] [HD mov]
High Intensity - video [wmv] [mov] [HD mov]


WOD Demo with Andrea Ager and Rita Benavidez - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

Posted by Pukie at September 19, 2012 5:00 PM
Comments

Wow great work.

Comment #1 - Posted by: D at September 18, 2012 5:14 PM

I was hoping for Barbera, but this sounds fun.

Comment #2 - Posted by: Mick at September 18, 2012 5:21 PM

Oh man, watched the extended footage for the first time ever.


So we're clear, they're HOT! ;)

Comment #3 - Posted by: Shane at September 18, 2012 5:49 PM

Due to lack of shoulder mobility, what we be a good sub for the overhead squat? Awesome WOD!

Comment #4 - Posted by: Todd at September 18, 2012 5:59 PM

Wow this took me about an hour to complete. Pull ups were hard, the rest wasnt bad. BTW just started doing crossfit last week

Comment #5 - Posted by: Cesar at September 18, 2012 6:01 PM

beautiful ladies!

Comment #6 - Posted by: gibby at September 18, 2012 6:05 PM

Andrea, next time you do deadlifts try to lower your butt more on your setup. One execution your shoulders and hips should rise at the same rate until the bar passes your knees, then open your hips fully. you crushed it, now fine tune your form.

Comment #7 - Posted by: Travis at September 18, 2012 6:09 PM

"on" execution, not "one"

Comment #8 - Posted by: Travis at September 18, 2012 6:11 PM

more crossfit p*rn...but who's complaining? not me!

Comment #9 - Posted by: Mel/39m/5'10"/175 at September 18, 2012 6:16 PM

For shoulder mobility check out mobility WOD.com. Kstar points out it may not be your shoulders. Otherwise the sub is Fran.

Comment #10 - Posted by: Mick at September 18, 2012 6:23 PM

Crossfit Porn. Those girls are hot!

Comment #11 - Posted by: Crankie at September 18, 2012 6:26 PM

I wish they would go slower so the video was longer.

Comment #12 - Posted by: Ilovethosegirls at September 18, 2012 6:35 PM

dang, all i got to say.

Comment #13 - Posted by: Matt at September 18, 2012 6:52 PM

What better WOD demo than this one with two beautiful and fit ladies that crushed the WOD!..Crossfit porn indeed!..

Comment #14 - Posted by: Harry at September 18, 2012 6:58 PM

Go Connor !!!

Comment #15 - Posted by: Kathy at September 18, 2012 7:23 PM

Why do you still not post the women's prescribed weight even though there are lots of women doing crossfit? In fact I see more women than men at my box....

Comment #16 - Posted by: Linda at September 18, 2012 7:27 PM

wow...

Comment #17 - Posted by: Railroad at September 18, 2012 7:44 PM

My wife asks the same question as Linda nearly every day.

Comment #18 - Posted by: Travis at September 18, 2012 7:52 PM

AWESOME!

Comment #19 - Posted by: D at September 18, 2012 7:53 PM

I am male about 6'2 and 178 lbs. I hurt my wrist lowering the barbell while doing clean and jerks. Would anyone recommend wrist wraps and why? I feel as if I will get used to them then when i don't use wrist wraps, my wrist will weak. If i keep working out with wraps my wrist will become weaker compared to the rest of my body. Any advice would be greatly appreciated.

Comment #20 - Posted by: James R. at September 18, 2012 7:54 PM

@ James R --

I have chron

Comment #21 - Posted by: Andrew at September 18, 2012 8:55 PM

@ James R --

My two cents...

I have chronic wrist problems myself. The things that made the most difference for me are forearm stretches and wrist 'posture' while overhead. I'm not sure exactly why stretching the forearm/wrist in the direction that used to be problematic is now the fix, but I tried it because KStarr is always saying work down- and upstream of the problem. Also, just being aware of the positions that hurt and avoiding them makes a big difference. Obvious, I know.

I still use wrist wraps when going heavy or doing a lot of volume. You'll get weaker if you sustain injuries over and over than if you use wraps on occasion.

Comment #22 - Posted by: Andrew at September 18, 2012 9:01 PM

@ Linda & Travis:
I believe the Rx'd weight for females is 65% of the weight posted as Rx'd. Can anyone confirm or correct me if I have it wrong?

Comment #23 - Posted by: Sean at September 18, 2012 9:07 PM

@ Andrew

I use Chron for my injuries wrists too.

Comment #24 - Posted by: AMS at September 18, 2012 10:18 PM

wod demo:
Fuuuuuuuuuuuuuuuuudge!

Comment #25 - Posted by: m placzek at September 18, 2012 10:36 PM

So keen!

Comment #26 - Posted by: Jono at September 19, 2012 12:07 AM

So so so so so HOT!
Wish I was nearly as good as those girls are.

Comment #27 - Posted by: asp at September 19, 2012 1:22 AM

m/47/185

8:52

Comment #28 - Posted by: cosmo at September 19, 2012 1:55 AM

Today is the first day Ive felt the need to watch 'extended workout video' in HD, I'm not quiet sure why?

Comment #29 - Posted by: Gareth at September 19, 2012 2:02 AM

8:46
225# ddlft
100# ohs

Comment #30 - Posted by: ART/M/43/5'5"/148 at September 19, 2012 2:20 AM

I need to get to that gym...there just seem to be hot crossfitters everywhere.

Comment #31 - Posted by: Aaron S. at September 19, 2012 2:22 AM

TEAM B!!!

Comment #32 - Posted by: Karl at September 19, 2012 3:56 AM

10:00 Rx'd... had to take a couple of breaks to shake out my wrists as well - no wraps and i forgot my tape.

Comment #33 - Posted by: jkel at September 19, 2012 4:26 AM

M/24/180lbs
180ddl
90os
14.04

Comment #34 - Posted by: Gareth at September 19, 2012 4:27 AM

M/44/5'11"/195

21-15-9

225# Deadlifts
OHS (5@135#, the rest at 115#)


17:59

Comment #35 - Posted by: nutfam at September 19, 2012 4:32 AM

M/20/198cm/90kg
17:30

Comment #36 - Posted by: Firepower at September 19, 2012 4:36 AM

225 dl
115 ohs
12:45
M/27/160/5'5"

Comment #37 - Posted by: Philip at September 19, 2012 4:36 AM

So do i take a break in between sets. Seems like it aint much work in one workout. Im new at this crossfit.

Comment #38 - Posted by: Michael Green at September 19, 2012 4:54 AM

Have just one bar at home
52lb dumbells lifts, 95lb OH squats
11'28

Comment #39 - Posted by: Manolo at September 19, 2012 4:59 AM

Subbed 95lbs for OH squat
225 lbs for DL
16:08

Comment #40 - Posted by: jlew M/33/6'5''/220 at September 19, 2012 5:16 AM

@ Linda, Travis, and John. I believe the formula for women is about 70% give or take 1-2% for the final calculation. e.g. 135/95, 95/65, 65/45, 1.5 pd(53)/1 pd(35), and so on.

Comment #41 - Posted by: Carlos Alfonso at September 19, 2012 5:26 AM

M/32/225/6'4"

9:30 Rx'd

Comment #42 - Posted by: Pcrum73 at September 19, 2012 5:36 AM

M/33/5'10"/165

Deads 185 pound

Ohs 95 pound

time: 7:13

Comment #43 - Posted by: ram at September 19, 2012 5:43 AM

Soo I'm supposed to workout after that demo...

Comment #44 - Posted by: Phil at September 19, 2012 5:55 AM

10:54 - Scaled OHS to 95 lbs.

Comment #45 - Posted by: Townsend m/29/5'8"/138 at September 19, 2012 6:03 AM

They usually post the women's weight on the crossfit brandX website. Click the "start here" button on the left column of the main site, choose brand X option, then select the WOD thread.

Comment #46 - Posted by: Ape teach at September 19, 2012 6:24 AM

First, really, guys? Ok we get it already...

46/F/5'4"/160. As rx'd. Deadweight lifts (135#), overhead squats (55#), 9:05.

Comment #47 - Posted by: Dawn at September 19, 2012 6:27 AM

As Rx'd

11:09 @ 4,000ft

Comment #48 - Posted by: GIPPER at September 19, 2012 6:30 AM

M/24/5'9"/184

7:12 rx'd

Comment #49 - Posted by: Alec Losinski at September 19, 2012 6:31 AM

m/29/6'/190

-watched demo
-10:45 rx'd
-watched demo
-cool down
-watched demo
:)

Comment #50 - Posted by: brien at September 19, 2012 6:39 AM

Deadlift 115
OHS 45
6:40

Comment #51 - Posted by: Judy at September 19, 2012 6:47 AM

as rxd

14:31(pr)

Comment #52 - Posted by: ferb44 169# at September 19, 2012 6:56 AM

modified OHS to 95#
7:04

Comment #53 - Posted by: phill 37°21"41N 118°23'43W at September 19, 2012 7:16 AM

7:54 as Rx'd (PR)

Comment #54 - Posted by: Tyler Scott at September 19, 2012 7:27 AM

For those folks asking for a "woman's Rx'd" weight:

There is one Rx'd weight posted every day on CrossFit.com. If there has been a woman's weight posted for anything other than a competition (eg. the Open) over the last 7 years I have missed it, and I have been on this site literally every day for 7 years. Weights other than those posted are scaled loads as far as the CrossFit.com WOD goes.

Why? 'Cuz.

Agree or disagree, until the programmers change their minds that's the answer. Be angry at them, or be angry at me, it is what is is and has been.

Weights too heavy for most women? Yup. Is there a "standard" that typically applies from which women might start to consider their load for a particular WOD? How can you find this if it's not gonna be posted?

You can do what I did, what almost everyone did back in the day: explore the resources available here on CrossFit.com (and linked from CrossFit.com) for free. Click "compare to" and see what most fit women used last time. Click"Start Here -> BrandX Scaled WOD" and see what Gawrddog has posted for the sugggested women's weight. Go to the "Message Board" and look up any of the hundreds of threads that apply. Do a little math on any of the suggested "Women's Rx" and come up with a multiplier (I've found 70% to be consistently accurate) and just use that each time. Look at the difference in loads between men and women at the Games, do the math, and apply that (not surprisingly, ~70%).

Self-sufficiency is the third pillar of CrossFit when you are doing it on your own from CrossFit.com as I did for the first 6 years of my journey. At least until the programmers change their minds.

Comment #55 - Posted by: bingo at September 19, 2012 7:35 AM

As rx'd 10:24.

Comment #56 - Posted by: Kurt M/38/185 at September 19, 2012 7:35 AM

#33 the workout is completed for time so you do this as fast as u can without loosing form. if u go all out I think u will find this is plenty of work.

Comment #57 - Posted by: bill at September 19, 2012 7:38 AM

5' 10"/190/16 years/ 7:51 rx

Comment #58 - Posted by: Josh Shockley at September 19, 2012 7:41 AM

M/25/5'5/140

225 DL
90 OHS

13:09

Comment #59 - Posted by: Flyingmonkey at September 19, 2012 8:09 AM

14:11 @ 115 lb. OHS
DL as rx'd

Comment #60 - Posted by: SB at September 19, 2012 8:12 AM

What will it take to get HQ to finally post Women's weight on main site? It's insulting and alienating.

Comment #61 - Posted by: Ga at September 19, 2012 8:16 AM

Jeff @ 2.0
6:59

Comment #62 - Posted by: Jeff & Charity @ CF Snohomish at September 19, 2012 8:18 AM

14:07

OHS scaled to 105 lbs.

Back home to barn in upstate NY!

Whoop!

Comment #63 - Posted by: james.patrick [M/50/66"/135] at September 19, 2012 8:37 AM

I might watch this twice

Comment #64 - Posted by: Jim at September 19, 2012 8:37 AM

30m/216/6'
20:38 as rxd
Deadlifts were no big deal but over head squats were horrible couldn't do more than 6 at a time, something to work on

Comment #65 - Posted by: Daniel cram at September 19, 2012 8:38 AM

Why there are no "women's weights" on the main site:

http://journal.crossfit.com/2011/12/inferioritydiscussion.tpl

Comment #66 - Posted by: Tony B at September 19, 2012 8:46 AM

205# DL
115# OHS

19:35 (terrible!)

DL round 1: 15, 6
OHS round 1: 7, 5, 3, 3, 2, 1
DL round 2: 10, 5
OHS round 2: 6, 5, 4
DL round 3: 9
OHS round 3: 5, 4

Comment #67 - Posted by: James M/30/5'7"/155/ at September 19, 2012 8:47 AM

#33 (Michael): Take breaks as necessary. The goal is to finish the entire workout as quickly as possible.

Comment #68 - Posted by: James at September 19, 2012 8:51 AM

Male / 6-3 / 230 / 31 years old

Deadlift 225
OHS- subbed 95 lbs
Time: 11:43

Comment #69 - Posted by: Rocker at September 19, 2012 8:52 AM

Hope this doesn't post twice, but ok guys, we get it... Really?
46/F/5'4"/160
21-15-9 scaled but rx'd, Deadweight lifts (135#), overhead squats (55#), 9:05.

Comment #70 - Posted by: Dawn at September 19, 2012 8:54 AM

Short and great WOS:)
Time 6.37
Had to sub OHS for back-squat!
My leg was beaten after a heavy workout ysterday

Comment #71 - Posted by: Sindre at September 19, 2012 9:01 AM

Thanks for the insight Tony B. I guess for all of us mortal women out there we will just have to keep going to brand x for the womens prescribed weights.. have done that extra step for two years now, guess I can continue to do it for the rest of my mortal life.

Comment #72 - Posted by: Linda at September 19, 2012 9:06 AM

This one ZAPPED me!! M/186/37
210 DL
115 OHS

16:42... Good one!! Happy CrossFitting!!:-D

Comment #73 - Posted by: Antoinne at September 19, 2012 9:09 AM

8:37 as Rx'd

Comment #74 - Posted by: Cullen at September 19, 2012 9:15 AM

after first 11 135# OHSs I scaled down to 95#

13:25

Thanks

Comment #75 - Posted by: mikeyb m/51/179 at September 19, 2012 9:19 AM

Dumbell Complex: 4 rounds for time (30#, 35#, 40#, 45#) - 5:30

6x Upright Rows
6x Hang Snatch
6x Thrusters
6x Bent Over Rows
6x Snatch

Comment #76 - Posted by: Quaid at September 19, 2012 9:38 AM

70kg dl
30kg ohs
9:56

Comment #77 - Posted by: alexkul M/29/170/65 at September 19, 2012 9:38 AM

Made up yesterday's Angie this morning.

22:59 (PR)

All push-ups chest to deck.

Comment #78 - Posted by: Kevin C. (M/53/5'11"/175) at September 19, 2012 9:47 AM

Linda (#64),
Mortal? I'd say if you take that attitude, you'll always be limited by what others say you can and cannot do. I hope that works out for you.

Comment #79 - Posted by: Tony B. at September 19, 2012 9:47 AM

I think sometimes people need to step back and remember this is all FREE! CFHQ doesn't owe us anything, there is countless amounts of reference material all throughout this website. Sometimes you have to search around for it. Complaining about a free resource just perplexes me?!?!

M/28/5'9/170

13:32 Scaled OHS (95)

Comment #80 - Posted by: Joel C at September 19, 2012 9:52 AM

My favorite and my goat all in one..

225lbs Deadlift
90lbs OHS

13:16

M/31/6'2"/200

Comment #81 - Posted by: Brian B at September 19, 2012 9:53 AM

Scaled to 80 and 45 kg

13:58

Comment #82 - Posted by: Ondatree at September 19, 2012 10:03 AM

Can these two girls do ALL the WOD DEMOS!?
And why are people getting so upset about posting a "women's prescribed weight". Do what you can. I don't need someone to prescribe a scaled weight when I need one. Just work and get better; stop trying to satisfy your inner "baby" (not to say child)with a meaningless "Rx" notation next to your score... It's not important,grow up!

Comment #83 - Posted by: Karl m/6'/200/31yo at September 19, 2012 10:06 AM

Shoulders were holding me back on my ohs today

Scaled - 185 DL and 115 OHS

11:19

Comment #84 - Posted by: Mark Frazier at September 19, 2012 10:07 AM

8:23 Rx'd 225lbs dead-lift 135lbs overhead squats. My goal was to beat one of those amazing ladies. I fell short but, they sure did look fine as hell......... KCCO.

29M/5'11/187

Comment #85 - Posted by: CHRISTOPHER C. CAVALETTO at September 19, 2012 10:11 AM

1st WOD ever. Modified down to 135 DL and 45 OHS, 8:56. Hoping to get to rx weight within two months.

Comment #86 - Posted by: Erik at September 19, 2012 10:20 AM

I honestly never knew mainsites reasoning for not putting the women's prescribed weight. I am glad Tony linked that crossfit article. I also am experienced enough to know that I will never be able to do the RX weights the mainsite puts up, so for me I like to see the women's RX so I know how to scale for me. I am not out to impress others, only myself. I would seriously injure myself competing with the men at my Box. So if that is limiting myself so be it. Two years crossfitting and stronger than ever and injury free. Working pretty well thanks Tony.

Comment #87 - Posted by: Linda at September 19, 2012 10:27 AM

M/42/207/70"

21-15-9

DL 205
OHS 115

Lower back is smoked.

12:38

Comment #88 - Posted by: Glenn at September 19, 2012 10:29 AM

M/48/6'-0"/210#
225# DL
95# OVHD SQ
13:30

Comment #89 - Posted by: Kelly Lewis at September 19, 2012 10:32 AM

M/26/5'11''/180 lbs
6:49 Rx

Comment #90 - Posted by: Stephen at September 19, 2012 10:35 AM

f/43/180/5'10"

First wod as a 43 year old.

I can not do the workout as prescribed.... so I used my women's weight calculator (the one in my head that after more than 3 years of crossfit can pretty much find 70% instantaneously) and realized I still couldn't do the OHS at 95#... so I then warmed up and found a weight that I figured I could manage.

155 lb deadlift
80 lb OHS

time: 8:56

Perfectly scaled and I'm happy because 80 lbs is closing in on 95.

I should have gotten my husband to film me just to see if I'm anywhere as HOT as those women in the demo.....

ahhh...

Maybe it's just as well he didn't :-)

Comment #91 - Posted by: JuliePlatt at September 19, 2012 10:45 AM

M/35/6'0"/210#

225# DL
95# OHS

18:56

Need to build my strength for OHS

Comment #92 - Posted by: James Mc. at September 19, 2012 10:47 AM

M/26/6'2"/210

21-15-9

225# Deadlifts
OHS (4@135#, the rest at 115#)
[PR]

17:50

Comment #93 - Posted by: Geno at September 19, 2012 10:51 AM

44/m/176cm/73kg

21-15-9 reps of:
100 pound Sumo deadlift high pull (45kg)
100 pound Overhead squat

7:34

21-15/6
5/5/5-10/5
9-9

Done at home on wooden floor with a glass door closet behind me. Dropping the bar was not an option.

Practiced the kipping swing on the pull-up bar to open up my shoulders for the OHS. Worked really well.

Last time:
185 pound Deadlift (84kg)
95 pound Overhead squat (43kg)

6:32 PR

Comment #94 - Posted by: Memuc at September 19, 2012 10:59 AM

9:19

Comment #95 - Posted by: mlt at September 19, 2012 11:01 AM

M/22/5'7"/150

DL 225
OHS 115

10:35

Comment #96 - Posted by: Fabian at September 19, 2012 11:05 AM

Linda (#84),
I'm genuinely glad to hear how well you're doing. My point is simply that I don't know anything about you. I don't know if you're 18 or 80 or anywhere in between. I don't know if you're 4'10" and 90lbs or 6'4" and 220lbs or anywhere in between. I don't know how long you've been CrossFitting. I don't know if you were a competitive athlete and in what sport, or have injuries or diseases or any other condition.

All I know is that you're female, and I refuse to say that fact alone means you can only handle 50-70% of what "men" do.

Comment #97 - Posted by: Tony B at September 19, 2012 11:16 AM

m/41/6'4"/229

12:40

225# DL
95# OHS

Comment #98 - Posted by: JayW at September 19, 2012 11:16 AM

Regarding RX'd weights for women; if one wanted to be, shall we say, snotty; one could go on a rant that the mainsite doesn't post scaled weights for masters, kids, etc. So, as "bingo" pointed out, there are many resources available for recommended scaling. For women, it happens to be about 70% of the men's weights. But, keep in mind, that is for the more fit female CrossFitters.

Your average "Jane", especially if new to CrossFit, may find 70% of the men's weight to be way too much. She may want to take 70% of the women's weight (or 70% of 70%) which comes out to just about 50% of the posted men's weight.

What about Masters? Similar calculations should apply based on INDIVIDUAL ABILITY. For me personally (M/46/5'11/180), I go with 75-80% of the posted weights, depending on what the lift is. I'm stronger in some areas than others. Again, depending on the WOD, I occassionally push through the actual posted weight, but accept that my times, reps, rounds, etc., will not match up well.

Bingo noted self-sufficiency. Surely, if you're ambitious enough to CrossFit (using it as a verb), then you're not to lazy to break out a calculator, stubby pencil, slide-rule, etc.

Now get to work!

Comment #99 - Posted by: JPZ at September 19, 2012 11:18 AM

14:45 scaled ohs to 115#
M/21/5'9"/155

Comment #100 - Posted by: Kaleb at September 19, 2012 11:19 AM

Tony, thank you for the link. But I question their line of reasoning. If posting a women's weight is seen as an artificial limitation, then why doesn't the same hold true for men? One could ask why post any Rx weight at all? If the reasoning in the video holds any water, then HQ shouldn't post weight period since there are bound to be a few who can do more.
Don't get me wrong, I value Crossfit and HQ has changed my life. But the line of reasoning posted just doesn't work. If this was the true rationale then the games would separate men and women with a lower set weight for the ladies.

Comment #101 - Posted by: Andrea at September 19, 2012 11:24 AM

9:00
scaled DL 95#
subbed air squats for OHS

Comment #102 - Posted by: dsn at September 19, 2012 11:30 AM

10:24 as RX'd,

40/205/6'1

Comment #103 - Posted by: Todd at September 19, 2012 11:31 AM

Tony B and Bingo, thanks for all the amazing info. This is a great website and thanks fory our effort in putting up awesome WODs. I can't do all of the exercises and have to wing it by making up my own WODs at times, but keep doing what you do. The more experience one gains in this workout or any other, the easier it is to guesstimate the weight that you can handle and accordingly adjust those weights. No big deal. As long as you max your effort in any exercise and race yourself in any WOD, you can't help but improve and be healthy, which is the ultimate goal. I'm so glad they don't have pink weight plates at the Coast Guard base gym! I'd never use them... 'Nuff said.

Comment #104 - Posted by: Dawn at September 19, 2012 11:34 AM

M/43/6'1"/183 lbs.

225# for deadlifts

Rx'd 135# to 95# due to shoulder.

11:32

Comment #105 - Posted by: mcmurv at September 19, 2012 11:48 AM

JPZ (#97) and Andrea (#99),
The point is that EVERYONE needs to scale according to their ability and training needs. Men of all ages need to scale. Even top athletes will scale at times because of a weakness or the demands of a cycle. Knowing when and how to scale is a vital part of CrossFit. Going by some predetermined formula is an epic FAIL.

The workout is a starting point. Gender alone is never a reason to force a scale. And if you were to scale for gender, where do you draw the line? Should Cindy be scaled for women? What about Annie, or Nicole or Michael? How about Run 5Ks? or Row 2Ks? Murph? 30 muscle-ups for time? Do they get scaled solely because of gender?

And why stop there? Maybe we should scale women's votes and salaries across the board also. Remember, this is science!
http://www.youtube.com/watch?v=y6hx1nXe41A

(And Andrea, the question about the Games is answered in the video. Competitions require rules that training prescriptions don't. Totally different dynamic.)

Comment #106 - Posted by: Tony B at September 19, 2012 11:52 AM

f/30/5'5/123

and here comes the scaling... wrist and shoulder issues this week, thus DL 95#, OHS 75#

8:58

Comment #107 - Posted by: kristen, Bagram AFG at September 19, 2012 11:58 AM

225# DL
95# OHS

10:22

Comment #108 - Posted by: Will M/21/5'11/175 at September 19, 2012 12:17 PM

It seems everyone can do 225# deadlifts, but only a small percentage can do 135# overhead squats. There's a definite form issue here.

Comment #109 - Posted by: Pheens at September 19, 2012 12:20 PM

#109 - I have had that issue since I started crossfit. Its how uneven my strength is, and therefore my balance.

Anyway, as rx'd 13:02 though I do not want to count it as I do not feel I was going low enough on the squats[yes, I am working on that and everything else]

Comment #110 - Posted by: Greg W./22/6'4"/190 at September 19, 2012 12:25 PM

gal here, and i like that it's one weight -- i don't interpret the one posted as the "men's weight." the majority of men need to scale this stuff too. i see this as a standard worth working towards -- wherever you fall on the gender spectrum, male/female/trans...

Comment #111 - Posted by: Jen at September 19, 2012 12:31 PM

M/28/180lb/5'9"
185 deadlifts
95 OHS
8:30
Couldn't do the weight, because I can't drop the weight at the stupid gym.

Comment #112 - Posted by: Abraham M. at September 19, 2012 12:54 PM

While I can see both sides, and have often pushed myself harder to try to make a box-determined and often more attainable women's Rx'd for the satisfaction of having an Rx by my name - an incentive that psychologically isn't there if I'm just scaling against a much more unattainable generic or men's Rx, my coach at Rock Creek CrossFit usually guides his suggestions on weight for how many sets or reps we should be able to do unbroken. This is another psychological cue to help people push themselves without putting an arbitrary weight.

Another point - is RX necessarily a ceiling? I don't think having a women's RX limits them to pushing themselves beyond that if it's too "easy". But having one does give the majority of women (who represent 50% of the population after all) an objectively determined benchmark to shoot for.

Comment #113 - Posted by: Stephanie Molina at September 19, 2012 1:05 PM

If gender alone is never a reason to scale, then why do the majority of affiliates prescribe separate weights for men and women? I can tell you why - it's to give women a goal, a realistic target, and a starting point for further scaling. Also to avoid the alienation that comes from listing only one Rx - which implies that CrossFit is really designed for men / with men in mind. (Since any main site WOD repeated in a HQ competition has used the main site weights for guys and a lower weight for women.) If the women's Rx weights are too easy for a certain female, i'd expect her to scale UP, the same way I'd expect a guy to scale up if the rx was too easy for him.

Comment #114 - Posted by: Nikki at September 19, 2012 1:13 PM

We usually give our members a men's and women's weight for all WODs. As several have said above that is just a "guideline" for people to scale to their own abilities. But I do understand the want for a specific number for women. It is very frustrating doing a WOD and coming back to see that the other women did it 5 or 10 lbs heavier and now you feel like you just can't compare your times. So I think the biggest concern we run into at our box is feeling like they can't get a good compare when the women of CrossFit are doing it at all different weights. Most men will do the WOD at prescribed and don't go over that even if they are capable. So it would be nice to have a specific number to work to and have a good compare among other women CrossFitters. Although we have been doing without it for this long....

Comment #115 - Posted by: Jennifer at September 19, 2012 1:13 PM

8:35.

Comment #116 - Posted by: Jeff A. at September 19, 2012 1:15 PM

Is it a rule in the Reebok Games that all competitors as well as officials/judges must wear Reebok shoes?

Comment #117 - Posted by: Jeremy Webb at September 19, 2012 1:17 PM

4:50

Comment #118 - Posted by: Jdisch at September 19, 2012 1:20 PM

Lack of posting WOMENS WEIGHTS.
Ladies, the progeammersa put upthe great stuff. Its upthe togreat you tito select achievable goals forand each wod. scaling the posted weight according to your 1RM for the lift, OR as a ratio of your bodyweight, that is your best bet. Advanced athletes: Personally, i recommend to pick a man that shares the same bodyweight as you, and do your best to crush that man on every WOD. choose your challenger quietly and wisely. Its great fun, and very satisfying, shhhhh!

Comment #119 - Posted by: trixiecole at September 19, 2012 1:33 PM

Lack of posting WOMENS WEIGHTS.
Ladies, the progeammers put up great stuff. Its up to you to select achievable goals for each wod. scaling the posted weight according to your 1RM for the lift, OR as a ratio of your bodyweight, that is your best bet. Advanced athletes: Personally, i recommend to pick a man that shares the same bodyweight as you, and do your best to crush that man on every WOD. choose your challenger quietly and wisely. Its great fun, and very satisfying, shhhhh!

Comment #120 - Posted by: trixiecole at September 19, 2012 1:35 PM

as rxd wit breaks 9:02

Comment #121 - Posted by: way at September 19, 2012 1:44 PM

m.32.69.170;
10:00;

21 135lb DL 1:30;
15 135lb DL 2:00;
9 185lb DL 1:00;

9 95lb OHS 1:30;
6 95lb OHS 2:00;
6 95lb OHS 2:00;

Comment #122 - Posted by: djf at September 19, 2012 1:44 PM

7:16
21-15-9
225# Deadlift
115# OHS

Comment #123 - Posted by: JDawg at September 19, 2012 1:48 PM

M/29/136#

Deadlifts Rx'd
Scaled the OHS to 90# (40kg)

11:26

Comment #124 - Posted by: Keen-NZ at September 19, 2012 2:10 PM

m/42/5'8"/175

DL 225
OHS scaled to 95# (good scale for me, form was good, but challenging wt.)

22:51

Comment #125 - Posted by: Mike A. at September 19, 2012 2:27 PM

M/27/6'/210

DL 225
OHS first 5 115 then scaled down to 85

20:50

Comment #126 - Posted by: Justin. at September 19, 2012 2:38 PM

m/43/221/5'10"

14:39 as Rx'd.
Form a little shaky with ohs--legs can handle the weight, but shoulder angle and balance made it tricky.

Comment #127 - Posted by: jamdrew at September 19, 2012 3:19 PM

Dear Alex @117,
From all women everywhere, please kiss my booty shorts.
:)
Yes, men generally are stronger. I can only press 90# and have a sub 300 deadlift. But I row with men and do quite well for myself. Does that mean I am a good rower....for a girl? I don't know. It might. I think what people are wondering is are we missing an exact % so that we may calculate a rx'd women's weight that is the same at all Boxes. I don't think anyone is crying about it. It was a question. For the record, I do not always go rx'd. I choose the weight that I can move at a good intensity for me. Then I track my WODs and move up when my skill and fitness level advances. I do not live and die by that rx'd next to my name on the whiteboard. But I do use those long socks to deadlift, climb the rope and wipe off my old pr's from the whiteboard. Cause us chicks like to multitask.

Comment #128 - Posted by: Nicole Scott Smith at September 19, 2012 3:40 PM

f/5"6/199
First time doing cross fit
65 lb deadlift
30 lb overhead squat

4:33

Comment #129 - Posted by: Ashley at September 19, 2012 3:53 PM

female/15/142#/5'2"

That WOD demo was badass. May have a little bit of a girl crush on Andrea Ager.

Today is a rest day, but I did Diane for the first time yesterday, time of 8:43 with 135# deads and strict HSPU to a 4" pad. I need to learn kipping. Also, I could probably deadlift a lot more if my grip wasn't so bad (I have baby hands that don't go all the way around the men's olympic bar). Anyone have any tips for improving my grip?

Comment #130 - Posted by: Ariel at September 19, 2012 3:53 PM

205 DL
110 OS

7:30

M/51 years, 364 days/190


Comment #131 - Posted by: Mazzone, Chantilly at September 19, 2012 4:00 PM

New to this----I was wondering if there are specific warmups and in another website I have seen "skill" for the WOD.

Comment #132 - Posted by: Hennessy at September 19, 2012 4:01 PM

NEW to this. Is there a warmup and/or "skill" for the WOD?

Comment #133 - Posted by: Hennessy at September 19, 2012 4:02 PM

Rx'd: 18:40

plus i had a PR in terms of reviewing the WOD demo.... i stopped counting after my third time watching it.

thank you Ladies

and, as always, thank you HQ for all you hard work.

Comment #134 - Posted by: Mike P._ m/31/185lbs/5'7" at September 19, 2012 4:19 PM

10:20 - I need to work on my depth while doing the OH squats. Great WOD!

Comment #135 - Posted by: Rocky at September 19, 2012 4:24 PM

14:53

Scaled deadlifts to 85kg
Scaled OHS to 30kg

Comment #136 - Posted by: Brett (24/m/188cm/77kg) at September 19, 2012 4:33 PM

8:50

Comment #137 - Posted by: Jeremy at September 19, 2012 4:40 PM

m/26/6'3"/208lbs

20:21


DL 205
OHS 95

Tried 115lbs but I was very unstable, couldn't get low enough in the squat, dropped it once, so I reluctantly crawled back to 95lbs, such a tough technique, hard on the wrists! only had one bar so lost time changing plates!

Comment #138 - Posted by: James O'Reilly at September 19, 2012 4:50 PM

21-15-9
110#(50kg) DL
66#(30kg) OHS

17:39

Comment #139 - Posted by: Saganamooo at September 19, 2012 4:52 PM

Scaled due to injuries.
55lb OHS
135lb DLs

10:10

Comment #140 - Posted by: Kristina f/29/122/5'3" at September 19, 2012 4:53 PM

225lb dl
65lb ohs ( need work on my form)
10:48
M/35/5'10"/199

Hoooah !!! Army Crossfit!!

Comment #141 - Posted by: SFC AB at September 19, 2012 4:59 PM

20:15

This is 3:14 slower than my PR in October 2010. I was still worn out from yesterday's Angie when I started. Pretty stiff back on the deadlifts and still lots of wrist pain in the overhead squats. Changing weights on a single bar as usual, plus a water break in the middle of this, unusually.

Comment #142 - Posted by: Alton 33yo/M/5'11"/175lbs at September 19, 2012 5:39 PM

9:22 dl 225 ohs 85 need to work on ohs

Comment #143 - Posted by: Josh at September 19, 2012 5:45 PM

M/5'8"/170/31

DL scaled to 205
OH Squat scaled to 115

12 minutes.

Comment #144 - Posted by: Arcticelf at September 19, 2012 5:46 PM

Scaled to 21-15-9 of 225# DL, 75# ohs = 10:55

Break less.

Warmup = lunges, inchworms, squats, DLs, 250m row :55, 9-7-5 pushups, dips = 1:30

Comment #145 - Posted by: matt h 50 180# 5' 11" 1marr11 at September 19, 2012 5:56 PM

TKA over 5 months ago.
Progress is good, scaled with deliberate and controlled form
21-15-9 reps of:
205 pound Deadlift
75 pound Overhead squat
In my Garage with one bar
Deadlifts: unbroken
Fast Bumper plate changes
OHS: broken into combinations of 10,5,3,2 reps
18:28
M/54/6’/204

Comment #146 - Posted by: Pete In Sun City at September 19, 2012 6:02 PM

10:02 with 105 ohs.

Comment #147 - Posted by: preacherman at September 19, 2012 6:04 PM

M/35/5'4"/147lbs
Overhead squats with 115lbs
DL as prescribed
8:48

Comment #148 - Posted by: Matt Burritt at September 19, 2012 6:04 PM

"male" rx'd weights
15:52
5'9"/180/30m

Comment #149 - Posted by: zak at September 19, 2012 6:14 PM

185/95

9.41

Comment #150 - Posted by: controlfreak at September 19, 2012 6:17 PM

6:17

Comment #151 - Posted by: carlton at September 19, 2012 6:28 PM

12:30 rxd

Is it just me or did this wod hurt big time.

Comment #152 - Posted by: Hollyhog08 at September 19, 2012 6:28 PM

M/32/5'7/135

6am: 500 yd swim (takin it easy starting out)

11am: Power cleans 3x135, 3x155, 2x165, 2x185, 1x195 (tied PR), 1x200 (fail), 1x200 (fail)

3pm: HQ WOD- 8:45 / 165 DL / 65 Ovhd Squat

6pm: 10,8,6,4,2 of toes to bar and pushups. Run 200m with 45# sandbag in between rounds- 8:38 / RX

Comment #153 - Posted by: MartinW_USAF at September 19, 2012 6:29 PM

225 dl
75 ohs
6:31

Comment #154 - Posted by: Doug/58/6'4"/235 at September 19, 2012 6:36 PM

I find it remarkable after reading through all of these comments that no one is driving home the point that we don't all CrossFit for the same reason. We have different goals (I should note that Tony did a nice job making this point in comments to the Journal article referenced above). My goal (not that anyone should care) is to build strength and power up to my genetic potential, which hopefully will enable me to resist disease and injury a lot longer than the path I was on for the first 38 year of my life. I'm betting you have different goals, which is to be expected. I could care less about achieving an Rx status because it doesn't fit with my goal. I have a spreadsheet that I use to track weights, estimate 1 RM, and scale depending on the workout and my state of being. Even though I can squat and deadlift over 2x my bodyweight, I still scale most workouts. It appears that many of you (men and women) have made "living Rx" as a goal. Well, guess what, if that's an important goal for you then CrossFit gave you one standard by which to achieve that goal. I find it pitiful that so many folks have this as their sole or most important goal, and that some, especially men, love to add that "Rx" tagline to their results which obviously is unnecessary since not including it implies you did it exactly as written (telling everyone Rx might try to compensate for inadequacies elsewhere). Many seem to have big egos that need to be reinforced by hitting some arbitrary, impersonal number. So for the select, shallow few who are having a tough time getting over this, please remember that life isn't fair despite what some would like you to believe. Yeah, I wish I wasn't born a skinny dude so I could potentially butt heads with Rich Froning at the Games, but THAT DIDN'T HAPPEN and I got over it a long time ago. It doesn't matter that I scale at 75% and most women/masters/teens/whatever scale at some lower percentage. Scaling is scaling. There's no "glory" or achievement in having a lower Rx just so you can say you RXed. Think about how silly that is as a goal! (there I go making fun of someone's goal) CrossFit HQ's goal is not to feed everyone's ego by bestowing some mythical Rx self esteem. If you don't like the main site, go to a box or workout with a group of peers that will provide you some Rx self esteem. If Rx is that important to you and you're not a Games competitor, than I respectfully suggest that you've not done enough thinking about for what you're really training.

Comment #155 - Posted by: Ben R at September 19, 2012 6:38 PM

Scaled OHS to 95lbs
7:26

Comment #156 - Posted by: BPemberton at September 19, 2012 7:00 PM

CFWU
25:40
21 - 205, 115
15, 9 - 185, 95

Comment #157 - Posted by: Tom J 46/6'/210 at September 19, 2012 7:15 PM

CFWU
25:40
21 - 205, 115
15, 9 - 185, 95

Comment #158 - Posted by: Tom J 46/6'/210 at September 19, 2012 7:16 PM

DL 225/OHS 115 ----- 26:16... First WOD ever!

Comment #159 - Posted by: Jacob at September 19, 2012 7:21 PM

Mike d subbed165lb dl, 45lb ohs 6:48
Sebastian 165lb dl, 95lb ohs, 6:23

Comment #160 - Posted by: Sebastian at September 19, 2012 7:31 PM

@#16 Linda

If you go to -start here (on left of main screen) and then go to Brandx workout, you'll usually find women's weight under the Wod folder

Comment #161 - Posted by: Danielle at September 19, 2012 7:34 PM

32:10

Comment #162 - Posted by: Brett C. m/31/6'0"/175lbs. at September 19, 2012 7:43 PM

Great workout. First time doing it. Did it as rx'd in 5:35. Just started this site. Loving it

Comment #163 - Posted by: Charlie at September 19, 2012 7:46 PM

M/33/68"/180

DL-225# for seet of 21 then 205 for the rest

OH Squat 115# for set of 21 then 85# for the rest

Kinda had my pride hurt today. 2nd day of cross fit. Quit lifting for 60 days to do Insanity program. Lost 12# which was good but I didn't think i had lost that much strength. But at least my bar is set low. Should improve quickly.

Comment #164 - Posted by: Dustin Trevino at September 19, 2012 7:48 PM

M/22/71"/215

As Rx'd
17:25

Comment #165 - Posted by: Ben H. at September 19, 2012 8:08 PM

M/22/71"/215
as rx'd
17:25

Comment #166 - Posted by: Ben H. at September 19, 2012 8:10 PM

m/31/6'/189
11:23

Comment #167 - Posted by: MrFrench at September 19, 2012 9:21 PM

225# DL
111# OHS

DL 1: 10,9,2
OHS 1: 15,6
DL 2: 9,6
OHS 2: 15
DL 3: 5,4
OHS 3: 9
8:12

Comment #168 - Posted by: Squbi at September 19, 2012 11:28 PM

9'07 as r'xd

maybe power cleaning the bar, move it behind the neck, then press it to OH is more convenient at the end of the wod when you cannot squat snatch it anymore :)

thanks CF!

Comment #169 - Posted by: Matteo at September 20, 2012 12:51 AM

M/28/6'3/200lbs

Rx'd 15:21

Overhead squats are my demon, definitely took a lot out of me. I know what I need to work on though. Osss.

Comment #170 - Posted by: Daniel Madrid GFS at September 20, 2012 1:05 AM

205/95
9:40

Comment #171 - Posted by: TomO/46/M/200 at September 20, 2012 1:34 AM

8:23 Rx

29/m/82kg/5'8

Comment #172 - Posted by: Cam at September 20, 2012 3:37 AM

205 DL
110 OS

9:25 (thought I posted this yesterday ... but did not take).

not 100% sure on time.

M/52/190lb

Comment #173 - Posted by: Mazzone, Chantilly at September 20, 2012 4:39 AM

5:09
OHS 115

Comment #174 - Posted by: Tod M/42/5'10/180 at September 20, 2012 5:29 AM

19:40

Comment #175 - Posted by: Ninjatarzan at September 20, 2012 5:33 AM

21-15-9
225# DL
115# OH Squat

12:36

Comment #176 - Posted by: Bells at September 20, 2012 5:49 AM

21-15-9

225# DL
85# OH squat-should have used a little more

10:00 flat

m/260/5'9"/49

Comment #177 - Posted by: paul at September 20, 2012 5:53 AM

205 DL
110 OS

9:25

M/52/190lb

can't remember time exactly. problems with posting (tried posting twice before)

Comment #178 - Posted by: Mazzone, Chantilly at September 20, 2012 7:03 AM

31:24

Comment #179 - Posted by: myles456 at September 20, 2012 7:32 AM

M/42/187/6'0
Rxed 11:20
Absolute Gasser. My heart was racing.

Comment #180 - Posted by: rshert at September 20, 2012 8:26 AM

225DL / 115 OHS

15:00

Comment #181 - Posted by: Matt L M/29/5'10/155 at September 20, 2012 8:26 AM

9:50, scaled to 95lb OHS, butt onto med ball. Luke.
Previous:
Single bar, so split up:
3/26/11:
21/15/9 225lb DL, 3:10
Reloaded bar, then:
21/15/9 95 lb OHS, 3:40

3/6/10:
11:53, scaled OHS to 115
WS gym

Comment #182 - Posted by: Ajax at September 20, 2012 8:57 AM

225#dl/115#ohs
17:10

9808
155#dl/95#ohs
8:55

Comment #183 - Posted by: scfd1_9607 at September 20, 2012 9:19 AM

Not there on the 235 lb dead lifts nor the 135 lb overhead squats...but PR

8:18

21 - 15 - 9

115 # DL
55 # OH... Shoulda, coulda, woulda done more.

Love this sport!

Comment #184 - Posted by: Ash at September 20, 2012 10:26 AM

F/ 34 yrs
Deadlift scaled to 65 %
OHS scaled to 50 %

12:38

Comment #185 - Posted by: Maria at September 20, 2012 11:26 AM

10:56 as Rx'd

Comment #186 - Posted by: Jetté 43/M/5'11"/175 at September 20, 2012 11:31 AM

M/28/5'11"/180#
10:27 as Rxd

Similar feeling to the Back Squat/ GHD couplet earlier this summer. DLs unbroken, broke on 1st and 2nd set of OHS (at rep 15 and rep 8).

Comment #187 - Posted by: Patrick Midgley at September 20, 2012 11:47 AM

155lb DLs
75lb OHS
Time - 9:51

Comment #188 - Posted by: Barbara F/38/130 at September 20, 2012 12:06 PM

M/36/155
185# DL
95# OHS
15:30
This is my first post ever, I am looking forward to many more.

Comment #189 - Posted by: Randy at September 20, 2012 12:22 PM

F/51/5'6/125
12:30
115 deadlifts
55 ohs

Comment #190 - Posted by: D.S. at September 20, 2012 12:39 PM

21-15-9
95# Cleans
95# Front Squats
7:41....
Last time 7:58
Good workout
then
50 Weighted Sits
25 PushUps

Comment #191 - Posted by: dyagg at September 20, 2012 1:13 PM

M/26/5'8"/200
225lb DL
85 lb Overhead Squat-Need to get used to these...killed my shoulders
14:10

Comment #192 - Posted by: Justin at September 20, 2012 1:21 PM

m/27/226
185 DEADLIFT
95 OH Squat

11:42

Comment #193 - Posted by: jimmy at September 20, 2012 1:32 PM

11:42
185 DL
95 OH Squat

Comment #194 - Posted by: jimmy at September 20, 2012 1:33 PM

M/43/5'8"/168

Scaled to 205 DL and 115 OHS
8:40

Comment #195 - Posted by: Jon Craig at September 20, 2012 1:46 PM

Used back squat instead of o/h squat
completed in 22:02

Comment #196 - Posted by: Dan Roach at September 20, 2012 2:01 PM

m 45/6'/205

rx 9:54

Comment #197 - Posted by: chris at September 20, 2012 2:29 PM

Scaled to:

21-15-9 of;
185# dl
95# ohs

Time: 9:46 (pr)

Comment #198 - Posted by: coyo at September 20, 2012 3:34 PM

m/40/6/195
Scaled
185# DL
105# OHS

14:23

Comment #199 - Posted by: Jeremy A. Olive at September 20, 2012 4:28 PM

Scaled to:

21-15-9 of;
185# dl
95# ohs

Time: 17:30

Comment #200 - Posted by: lucio1928 at September 20, 2012 5:55 PM

m/31/6'3"/220

RX 10:31

Comment #201 - Posted by: Jstewart at September 20, 2012 6:36 PM

23:30
90# overhead
180# DL

Comment #202 - Posted by: JT m/39/5'10"/175 at September 20, 2012 10:21 PM

m/29/180cm/71kg

21-15-9 reps of:
185 pound Deadlift
95 pound Overhead squat

8:28

Comment #203 - Posted by: ukr17 at September 20, 2012 11:03 PM

m/29/180cm/71kg

8:28

Comment #204 - Posted by: ukr17 at September 20, 2012 11:15 PM

F/42/5'6"/145

135# DL, 75# OHS

13:08

Comment #205 - Posted by: mom to five at September 21, 2012 3:10 AM

M/28/6'0"/229

Scaled to The Porch (15-12-9 reps)
225 pound Deadlift
135 pound Overhead squat

1st round of 15
DL unbroken
OHS sets of 10 + 5

2nd round of 12
DL sets of 9 + 3
OHS unbroken

3rd round of 9
DL unbroken
OHS unbroken

7:50

Comment #206 - Posted by: IrishPhysicist at September 21, 2012 5:59 AM

M/28/6'0"/229

Scaled to The Porch (15-12-9 reps)
225 pound Deadlift
135 pound Overhead squat

7:50

Comment #207 - Posted by: IrishPhysicist at September 21, 2012 6:00 AM

F/31/5'6"/160

7th day of CF

21-15-9
95# DL
75# OHS
9:53

Great workout! You are right, they don't get easier, they just suck less! :)

Comment #208 - Posted by: L2Mom at September 21, 2012 6:54 AM

scaled to :

DL 185#
OHS 95#

so I could have the 25# always on the bar and just taking off / putting on the 45#s.

8:44

Comment #209 - Posted by: Steve at September 21, 2012 7:54 AM

8:24

sub to

176# DL
88#OHS

M/24/130#

Comment #210 - Posted by: hugo lopez at September 21, 2012 8:16 AM

10:00 scaled to 200 and 95

Comment #211 - Posted by: cort at September 21, 2012 8:44 AM

Did it today as a make-up. I was a bit too ambitious with the OS and had to drop to 105#. DL's were as RX.

Overall 13:27

Oh..m/34/5'6"/193

Comment #212 - Posted by: Angel at September 21, 2012 10:21 AM

m/44, 72/215
RX
13:51

Comment #213 - Posted by: will h at September 21, 2012 10:36 AM

14:59 as Rx'd. Low back lit up!

Comment #214 - Posted by: Michael m/49/5'9"/175/MI Survivor at September 21, 2012 11:15 AM

13:21
Deadlift-220
Overhead squat- 95


I'm really weak at overhead squat, so that part of the workout gased me. i had to break it down to set of 2. I still got an amazing workout it, it just made me realize that i need to work at that stuff more

Comment #215 - Posted by: Daiven Ruddock at September 21, 2012 12:18 PM


Tom: 13:27 Rx (only one bar, so changing weights)
Caitlin: 11ish? (same)

Comment #216 - Posted by: NGT at September 21, 2012 1:42 PM

M/22/5'11"/187
RX'd 12:20.9

Comment #217 - Posted by: Miles Forks at September 21, 2012 1:57 PM

Alan H: 5:39 scaled to 155 DLs and 75 OHS.
Steve I: 6:18 scaled to 155 DLs and 45 OHS.

Comment #218 - Posted by: Alan H. at September 21, 2012 2:46 PM

14:28 185# DL, 95# OHS

Comment #219 - Posted by: fathertyme 34/m/6'/175# at September 21, 2012 6:53 PM

As rx'd
4:45

Comment #220 - Posted by: Troy at September 21, 2012 8:40 PM

Have done this 3 times before with different weights never did the overhead squats down to a wall ball

Tonight as rx'd but subbed 75 for OHS down to a wallball 14:46

Comment #221 - Posted by: cleveland at September 21, 2012 9:40 PM

shoulder injury prevents OHS.

Did 185lb DL, 95lb thrusters, 20:41

Comment #222 - Posted by: David Burns at September 22, 2012 8:34 AM

M/24/5'9"/162

Subbed 65# OH Squat

13:52

Comment #223 - Posted by: lwoody at September 22, 2012 9:54 AM

10:28 with 95lb OHS
I had some wrist discomfort, that made the OHS difficult to preform.

Comment #224 - Posted by: MAGNUS M/26/5'8/160 at September 22, 2012 10:33 AM

M/32/6'2"/185#

DL 185#
OHS 85#

14:15

Comment #225 - Posted by: jon at September 22, 2012 4:44 PM

Dl 225#
OHS 95#

9:25

Comment #226 - Posted by: DPL at September 22, 2012 5:31 PM

15:00

39/m/205lbs/6'

205 DL / 75 OHS

Comment #227 - Posted by: Gravy at September 23, 2012 4:46 AM

10:25
Subbed 95# for OHS (use 100# next time)

21
16,5
16,5
11,4
9
9

Comment #228 - Posted by: Bama Jim - M/44/6'4"/199 at September 23, 2012 9:19 AM

31/73/220

First ever WOD - 12:32 at rx wts. Do work.

Comment #229 - Posted by: Drew at September 23, 2012 2:24 PM

155lb deadlift
60lb OH squat

12:18

(185/75 was too heavy :( but maybe next time)

Comment #230 - Posted by: abh f/27/5'5/130 at September 23, 2012 4:47 PM

Didn't have the flexibility in my shoulders to hold the overhead squat. I was too tight from yesterday. I lowered the weight and did what I could.

29/5'6"/126/f
15:56
scaled 115 pound dead lift, 55 pound over head squat

Comment #231 - Posted by: kim at September 23, 2012 5:32 PM

10:40 Rx
135# OHS was difficult but do-able. Wrap the wrists and warm-up with some shoulder mobiity on heavy OHS to shed some discomfort.

M/26/6'/181
Camp Clark, AFG

Comment #232 - Posted by: Andrew at September 23, 2012 10:30 PM

37/m/175
225 dead
95 ohs
12:23

Comment #233 - Posted by: ffkwill at September 24, 2012 12:03 PM

M/23/5'10"/176

7:38

21-15-9
225# dl
75# OHS

scaled the OHS a little light but still not completely comfortable with the movement. all reps for this wod were great form. Need to increase weight now!

Comment #234 - Posted by: T. Swihart at September 24, 2012 12:15 PM

First post to crossfit.com :)

M/33/6`/192

13:58

21-15-9
205# - DL
95# - OHS


Comment #235 - Posted by: Amir at September 24, 2012 12:22 PM

155lb dl 95lb ohs
13:54

Comment #236 - Posted by: ecp2 at September 24, 2012 4:28 PM

RX'd

7:26

I may have gone a liiiitle too hard on the 21 DLs...the last 9 HURT.

Comment #237 - Posted by: PeterG at September 24, 2012 6:37 PM

Subbed 95# OHS

10:30

That hurt. A lot. Be sure to warm up.

Comment #238 - Posted by: Sinal M/33/5'9"/210 at September 24, 2012 9:03 PM

scalled.... lots. forgot the time.

remember it was fun

Comment #239 - Posted by: Nathan m/165#/1979/ since 2008 - at September 24, 2012 9:49 PM

9/24...28:56 (154/173/286)
First rd. as rx'd and took 11:30. Scaled to 185/115 for 2nd and 3rd rds which was much better.

Comment #240 - Posted by: Mike Scott M/46/5'10"/190 at September 25, 2012 10:11 AM

Day 148
M/45/6'0"/189
Made up on 120925-Tue
DL as RX'd
OHS scaled to 95#
Time: 18:19

Comment #241 - Posted by: fargingbastige at September 25, 2012 10:56 AM

M/5'11/40 yoa/215
DL - RX'd
OHS - 95

9:08

DAMN!

Comment #242 - Posted by: JRH at September 25, 2012 3:15 PM

C-
155 and 95#
6:10

Comment #243 - Posted by: Jeff & Charity @ CF Snohomish at September 25, 2012 10:56 PM

did 205lb deadlift and 115lb OHS

approx 12 minutes I think

Comment #244 - Posted by: Saam at September 26, 2012 3:18 PM

As RX'd

7:50

27 yr old male 175

Comment #245 - Posted by: E J richardson at September 26, 2012 6:29 PM

14'27"

Comment #246 - Posted by: RAD at September 26, 2012 7:01 PM

M/18/5'11"/170lbs
225lb deadlift, 45lb OHS
first ever crossfit workout
27:51

Comment #247 - Posted by: stemme at September 27, 2012 12:22 AM

M/27/182lbs/5'10"

As Rxd: 10:47

Comment #248 - Posted by: Eric at September 27, 2012 6:46 AM

M/34/5'9"/160

DId this on 9/22. Scaled to 205lbs deadlift 95lbs OHS.

12:41

Comment #249 - Posted by: Antun Karlovac at September 27, 2012 11:43 AM

Warmup:

3 rounds of:

Overhead squat x 15
Pass throughs x 15
Hip thrusts x 15
Row 250m

WOD:

Subbed 115lb overhead squats

14:15

Post-WOD:

Tabata box jumps

96 reps

Comment #250 - Posted by: savetheh at September 27, 2012 3:19 PM

13:00
scaled OHS to 95lb
DL's all un broken, OHS broken (12-9, 9-6, then unbroken)
dizzy and smoked after this one

Comment #251 - Posted by: clark at September 28, 2012 2:44 AM

Subbed:
185#DL
115# OHS x 8, then switched to 95#

14:02

Comment #252 - Posted by: Drew m/44/5'10"/166 at September 28, 2012 9:29 AM

M/36/5'11"/195

Deadlift 225 x 21,15,9
OHS 95 x 21,15,9

BP 135, 185, 205, 225 x 3, 235 x 2, 135 x 21

Comment #253 - Posted by: Rob S at September 30, 2012 12:54 PM

m/38/5'9/178
Quick WU after getting back from mountains. 2 rounds lower body, row 500m.
10:59
Lots of trouble w/2nd 7 of 2nd round of of OHS. Couldn't snatch weight. Snatch was terrible entire WOD. Couldn't make myself full snatch. All power snatches. DL broken 10+5 & 5+4 last 2 sets.
3/25/11: 9:48
10/24/10: 11:54
3/5/10: 14:09

Comment #254 - Posted by: jrm at September 30, 2012 7:07 PM

M/47/165

190/95#

7:22

Comment #255 - Posted by: Gar at September 30, 2012 9:23 PM

Brad bacon ( australia)
7.12 rxd

Comment #256 - Posted by: Penny at October 1, 2012 2:08 AM

205 deadlift, 65 Overhead Squat
12:35

Comment #257 - Posted by: Steve at October 1, 2012 4:57 AM

21-15-9 reps of:
225 pound Deadlift
95 pound Overhead squat

Time 18:48

Comment #258 - Posted by: Jeff Gebbie at October 1, 2012 6:52 PM

185#/95#

14:02

Comment #259 - Posted by: pickle93 (m/41/6'/185) at October 2, 2012 5:02 AM

14:45

155# deadlift
70# OHS

After the first round of OHS's I realized a narrower grip saves the wrists... definitely need to keep that in mind from the start!

Comment #260 - Posted by: Boo Boo F/24/5'8/148 at October 2, 2012 6:54 AM

3 x 800 m run 2:30 rest between

15, 12, 9

185/135

8:44

Comment #261 - Posted by: Crossfit Chris at October 2, 2012 4:45 PM


16.59 @185, 115 on 10/4/12
vs.
8.58@ 135, 65 on 3/29/11

Comment #262 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at October 4, 2012 8:01 AM

rxd

25:05

m/41/5'8/240

Comment #263 - Posted by: phat boi at October 5, 2012 4:43 PM

Subbed 95# OHS

9:57

Comment #264 - Posted by: tgremillion M/32/6'1/185 at October 20, 2012 5:35 AM

11:09 17.02.13 100k dl (96%), 50k (80%) OHS - still carrying shoulder inj.

17:09 10.04.11 100k dl (96%), 47.5k OHS (77%)
23:33 25.11.10 90k dl, 40k OHS

Comment #265 - Posted by: zenoperegrinus at February 16, 2013 9:50 PM

CFWUx2
21:05
102.5 kg DLs
55kg OHS

Comment #266 - Posted by: Doug at June 16, 2013 9:40 PM

m/22/185/6'

4:16 Rx'd

Comment #267 - Posted by: Jack at June 30, 2013 8:48 PM

CF/WOD

21-15-9
9:10
Deadlift 225lbs
Overhead Squat 75lbs, new to exercise and did not want to risk injury. Focusing on form.

Comment #268 - Posted by: Animal89 at July 1, 2013 10:39 AM

did 95 lbs. overhead squat

13:39

go heavier on the OHS next time.

Comment #269 - Posted by: Manchild at July 12, 2013 6:48 AM

115#OHS
9:04

Don't go heavier

Comment #270 - Posted by: sr at September 18, 2013 10:13 AM
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