October 5, 2012

Friday 121005

Three rounds for time of:
135 pound Squat clean, 10 reps
20 Box jump, 24" box

Post time to comments.

JoshuaGrenell_StacyK-2_th.jpg

Enlarge image

Megan Finn and Stacy Vinz.


"Unweighting: A Universal Concept" with Dr. Nicholas Romanov, CrossFit Journal preview video [wmv] [mov] [HD mov]


Lindsey Valenzuela snatches 200 pounds - video [wmv] [mov] [HD mov]


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

Posted by Pukie at October 5, 2012 5:00 PM
Comments

I have a hard time with those Romanov videos.

Comment #1 - Posted by: AndrewMick at October 4, 2012 5:25 PM

Running form transitioning to weightlifting? Don't know if I'm buying that...

Comment #2 - Posted by: BarSlamz at October 4, 2012 5:51 PM

Anyone know if theres a sub for box jumps? My gym doesn't have any

Comment #3 - Posted by: JKrueg at October 4, 2012 6:06 PM

Smokin'

Comment #4 - Posted by: Mark A. 42m, 175, 5'10" at October 4, 2012 6:10 PM

Is this power clean or hang clean?

Comment #5 - Posted by: Zach at October 4, 2012 6:40 PM

This is such a great concept. I find myself in a tense state when performing most of my lifts. My muscle memory has just been used to that because I have forced the weight up and just relied on muscles instead of speed and coordination. Can't wait to get to the gym tomorrow.

Comment #6 - Posted by: Damian Bond at October 4, 2012 6:42 PM

Jkrueg try doing bar hops instead. X2

Comment #7 - Posted by: Zach at October 4, 2012 6:43 PM

Neither. It's a full squat clean. From the ground into full squat then up.

Comment #8 - Posted by: Chris at October 4, 2012 6:43 PM

Jkrueg try doing bar hops instead. X2

Comment #9 - Posted by: Zach at October 4, 2012 6:46 PM

I only have two 30# kettlebells and a 24" ledge that I can use. Should I and more reps ore rounds to modify for the 75# loss, or just try another WOD?

Comment #10 - Posted by: Mos at October 4, 2012 7:10 PM

Love the video of Lindsey but check out the guy in the background doing the worst cleans ever. Why is no one working with this guy?

Comment #11 - Posted by: bill at October 4, 2012 8:19 PM

Lindsey! You rock! Congratulations!

Comment #12 - Posted by: Pat Sherwood at October 4, 2012 9:07 PM

I think the point romanov was trying to make is the guy running and how he looked labored not very smooth. With the lifting he wanted to point to flow and technique. The runner/ lifter is very strong, however with a little more flow romanov believes he could lift more. Romanov is looking at fluidity and economy of motion in the running and translating it to lifting.

Mos, one arm kettle bell full clean 10 each side, 20- 24 inch ledge jumps. You got it. Tight core on both excercises.

Comment #13 - Posted by: Pt 39/150/5'7'' at October 4, 2012 9:08 PM

7:42 with a 25" box (don't ask). I biffed the box jumps.

Comment #14 - Posted by: Jeremy at October 4, 2012 9:19 PM

8:38 as RX'ed; this WOD was difficult today for some reason!!

Comment #15 - Posted by: Mike at October 4, 2012 10:14 PM

http://www.nbcnewyork.com/video/#!/on-air/as-seen-on/U.S.S.-Michael-Murphy-in-NYC-for-Tours/172372821

Murph now gets a ship named after him.

Comment #16 - Posted by: Marc at October 4, 2012 10:29 PM

I dont feel like one valid teaching point was made in Romanovs video.... except for "unweight yourself" .... Guess im taking my helium tank to the box tmr

Comment #17 - Posted by: Joe-fiT at October 4, 2012 10:50 PM

Today -- Friday, October 5 -- is the last day to enter the 2012 American Masters Weightlifting Championships. See the event web site at http://bit.ly/HQyV6z for details and entry information.

Comment #18 - Posted by: Michael K. at October 4, 2012 11:44 PM

44/m/176cm/73kg

As rx'd

9:38

Squat cleans 10-5/3/2-6/4
Box jumps slow but steady.

Sore from last nights 5x5 deadlifts (150kg PR).

Comment #19 - Posted by: Memuc at October 5, 2012 12:04 AM

7,20"

Comment #20 - Posted by: jay jay at October 5, 2012 1:30 AM

10:19

Comment #21 - Posted by: TomO/46/M/200 at October 5, 2012 1:36 AM

RX 17:24

Cleans were pretty tough after deadlifts yesterday. I usually do power cleans, not used to having to squat every rep from the hole.

Comment #22 - Posted by: Woolf at October 5, 2012 1:47 AM

m/47/185

8:31

Comment #23 - Posted by: cosmo at October 5, 2012 2:30 AM

11:58 rx

Comment #24 - Posted by: gb 45/m/71"/185# at October 5, 2012 2:44 AM

17.24 - 88lbs bar. Enjoyed it, can't wait to improve.

Comment #25 - Posted by: Bakgat at October 5, 2012 2:45 AM

M/33/5'10"/165
9:44 as rx'd
Great wod

Comment #26 - Posted by: ram at October 5, 2012 3:33 AM

M/31/200/72

Rx'd

8:18

Comment #27 - Posted by: SeanP at October 5, 2012 4:04 AM

rx"d 9:15

Comment #28 - Posted by: zak 5'9" 180 m30 at October 5, 2012 4:08 AM

going through my five year old daughters kindergarten home work. I found a worksheet that my daughter had to draw a picture of the sentence "the girl can jump". My daughter drew a picture of a girl on top of a box that said 64. thats right a 64" box jump. heck yes that girl can jump!

Comment #29 - Posted by: zak 5'9" 180 m30 at October 5, 2012 4:12 AM

"Lindsey Valenzuela snatches a gazillion pounds over her head because she is badass."
Well, that's what I read anyway. ;D

This is a great WOD! Two of my favorite things, squat cleans and box jumps. What do you think, should I use my "Grace" weight of 85#, or should I go heavier, to 95#?

Comment #30 - Posted by: Ariel at October 5, 2012 5:13 AM

5:35 as rx'd that was fun !

Ryan b

Comment #31 - Posted by: Ryan B at October 5, 2012 5:29 AM

Rx'd - 9:02

Comment #32 - Posted by: Townsend m/29/5'8"/138 at October 5, 2012 5:45 AM

12:06. Heavy legs towards the end.

Comment #33 - Posted by: preacherman at October 5, 2012 5:59 AM

M/32/5'7"/173
8:57 scaled to 115 lb Squat cleans

Comment #34 - Posted by: Mark S. at October 5, 2012 6:04 AM

I just LOVE Lindsay. She is so strong, so beautiful, so hummble when she is not on her "lifting mode". She is calm and playfull but when lifting she just explodes!!

The most atractive crossfitter all arround IMAO.

Comment #35 - Posted by: Leo at October 5, 2012 6:07 AM

7:23 95 lbs and 18" box

Comment #36 - Posted by: simswhilljr at October 5, 2012 6:17 AM

9:58 as rx'd.

back stiffened up on 3rd set of squat cleans (age, desk job and DLs from yesterday).

Comment #37 - Posted by: Kyle Bisceglie 45/5'10/180/m at October 5, 2012 6:20 AM

9:00 100 lbs and 24" box

Comment #38 - Posted by: mattia at October 5, 2012 6:25 AM

Scaled to 95# for squat cleans; lower back tight from yesterday's deadlifts.

9:40

Comment #39 - Posted by: Jim R. M/49/5'8"/155 at October 5, 2012 6:36 AM

m/27/180
7:46 Rx

Comment #40 - Posted by: Brok Kupihea at October 5, 2012 6:36 AM

M/26/5'11''/188lbs
6:11 Rx'd

Comment #41 - Posted by: Stephen at October 5, 2012 6:38 AM

Hey Everyone,

I'm a Crossfit coach and medical student from Rochester, NY. I have a quick favor to ask of you all. I’ve been working on a survey over the past couple of months to assess injury rate in Crossfit. It certainly isn’t the end all-be all to determining injury rate in Crossfit, but at least it’s a start to gather some objective data on the sport.

The survey will only take about 10 or so minutes to complete and it is accessible on your phone. As long as you do Crossfit and are over 18, regardless of how long you have been doing it (2 week to 6 years), your experience and input are valuable. I really appreciate you taking your time to fill out the survey. If you have any questions or comments, I’d be happy to discuss with this with you further and as I gather more information I’ll be sure to share it with the Crossfit community.

Here is a link to the survey:
https://redcap.urmc.rochester.edu/redcap/surveys/?s=fAGvij

Thanks again!
Ben

Comment #42 - Posted by: Anonymous at October 5, 2012 6:43 AM

m/28/190
8:07 as rx'd. heavy legs made basement steps tough going from cleans outside to bench jumps in basment. almost went for a ride between rounds 2 and 3

Comment #43 - Posted by: Josh at October 5, 2012 6:46 AM

f/30/5'5/123

75# squat cleans

8:54

Comment #44 - Posted by: kristen, Bagram AFG at October 5, 2012 6:48 AM

Rx'd
6:23

Comment #45 - Posted by: phill 37°21'41"N 118°23'43"W at October 5, 2012 7:00 AM

8:33

Comment #46 - Posted by: Corso at October 5, 2012 7:16 AM

I would love to see more of the warm up for the WOD's that is one thing I personally struggle with.

I have been keeping it simple 1o minutes on the rower or 10 minutes of double unders. But that isant going to help with my moblility so seeing a few different warm up's would be great. I have looked for warm up protocols on the site and found some that would qualify as hero WOD's. I am not training for the crossfit games just for fitness and mobility.

Comment #47 - Posted by: trees at October 5, 2012 7:17 AM

8:33

Comment #48 - Posted by: Corso at October 5, 2012 7:20 AM

Awesome work Linz!

Comment #49 - Posted by: JB at October 5, 2012 7:24 AM

this video is terrible...the guy behind lindsey is going to seriously hurt himself. In addition, lindsey starts to lose her form and alot of back starts being used, careful hate to see anyone laid up or permanently injured because of this. Heman in the back def needs to go down to at least 135 till his form improves (after a PVC refresher).

Comment #50 - Posted by: quick at October 5, 2012 7:26 AM

m/41/5'11"/165

9:26 Rx

retired army 1SG
clarksville, TN

Comment #51 - Posted by: mark nash at October 5, 2012 8:10 AM

M/34/180#/5'8"
R'xd all sets unbroken
6:19

Comment #52 - Posted by: Chris N at October 5, 2012 8:20 AM

18:25

Comment #53 - Posted by: Andres Pacheco at October 5, 2012 8:36 AM

FOR JKrueg: You can try with Steps Jumps, at the Gym or at home; just be careful when returning, it has to be slow because of the angle of inclination of the stairs, you can try with four or five steps, depending on the steps size

Comment #54 - Posted by: Rob at October 5, 2012 8:39 AM

8:36

30" box
135lb squat cleans

Comment #55 - Posted by: GIPPER at October 5, 2012 8:41 AM

Congrats to Lindsey. But what is happening here is what happens at my box. Everyone is paying attention to the elite athlete which leaves nobody watching the ones who really need the close coaching. The guy next to Lindsey has such poor form that my back aches just watching it. Shout out to all boxes...stress FORM.

Comment #56 - Posted by: kizer at October 5, 2012 8:54 AM

9607 = 10:55
9808 = 11:40 (scaled to 115#)

Comment #57 - Posted by: scfd1_9607 at October 5, 2012 9:14 AM

14:04
95 lb 1st rd, 65 lb 2nd & 3rd rds
M/47/5'11"/184

Comment #58 - Posted by: Jim at October 5, 2012 9:19 AM

m/39/175
9:55 RX'd

Comment #59 - Posted by: Shane at October 5, 2012 9:21 AM

New to crossfit, first full week of doing it! Used 51kg instead of 61kg. Got a time of 14mins on the dot. Needs improving I know!

Comment #60 - Posted by: Matt at October 5, 2012 9:25 AM

13:49

60kg Squat cleans - back was really stiff so had to break up more than I thought
Jumps was on s bench, which is probably not 24" tall, but it doesn't really matter - Great WOD.

Finished with 7x1 heavy pullups.

Comment #61 - Posted by: twi at October 5, 2012 9:39 AM

M 28/5'8"/172

8:09 RX......been a while since I've hit a main site wod. Gotta get my metcon back up!

Comment #62 - Posted by: Tim at October 5, 2012 9:42 AM

m/35/163
7:13 Rx'd

Comment #63 - Posted by: Johnie at October 5, 2012 10:01 AM

M/27/193

7:33 Rx'd

Then...
5x4 strict pullups
1600M Row

Toatal Time: 19:02

This week felt really good! Great WOD's this week!

Comment #64 - Posted by: Elliott at October 5, 2012 10:10 AM

9:35 as rx'd

Comment #65 - Posted by: SB at October 5, 2012 10:19 AM

11:55 Rx'd (27 in. box)

M/28/5'9/170

Comment #66 - Posted by: Joel C at October 5, 2012 10:20 AM

F/26/5'5/159

7:49
99# squat clean
18" box jumps. (highest bench they had at the gym).

Comment #67 - Posted by: Ann-Theres at October 5, 2012 10:26 AM

as rxd @ HCHS

14 rounds(pr)

Comment #68 - Posted by: ferb44 170# at October 5, 2012 10:30 AM

oops...that was NATE

Comment #69 - Posted by: ferb44 170# at October 5, 2012 10:31 AM

8:53 rx'd.

Comment #70 - Posted by: Jeff A. at October 5, 2012 10:36 AM

What happened to the old Crossfit??? Where everyone was supportive. So quick to judge, it's very heartbreaking. Anyways, Lindsey is VERY impressive, I can't wait to see her win the games next year, then see her at the 2016 Olympics!!! And that guy in the background is using what looks like a training bar with tens. For all you know, he just spent 30 min with a coach practicing, then the coach left him to practice!!! I usually don't comment on here anymore because its full of negativity, but I love Lindsey!!!! And I'm over the negative comments, I miss 2007 Crossfit days :(

Comment #71 - Posted by: Sarah Rod at October 5, 2012 10:46 AM

9:40, with power cleans. Everything else as Rx'ed.

Comment #72 - Posted by: Kevin C. (M/53/5'11"/175) at October 5, 2012 10:52 AM

row 2 minutes
21 push press, 65#
row 2 minutes
18 push press, 65#
row 2 minutes
15 push press, 65#
row 2 minutes
12 push press, 65#

14:52

Comment #73 - Posted by: Carole (F/54/5'6"/135) at October 5, 2012 10:55 AM

13:40 rx'd - possibly with a few sloppy squat cleans

Comment #74 - Posted by: Dan Roach at October 5, 2012 10:55 AM

10:42

Comment #75 - Posted by: cort at October 5, 2012 11:02 AM

F/21/5'8"/150

75# squat clean

battle wound on chin from box jumps...

Comment #76 - Posted by: Justine at October 5, 2012 11:07 AM

M/35/6'/205

21:35 rx'd

Comment #77 - Posted by: Nate at October 5, 2012 11:08 AM

M/20/6'/165#
6:50 rx'd

Comment #78 - Posted by: Tristan at October 5, 2012 11:16 AM

Took the WOD and spiced it up..

10 Muscle-ups
20 HSPU
30 Overhead Squats(Bar)
40 Pull-ups
50 Thrusters(Bar)
60 Box Jumps (36' box)
70 Shoulder Press(Bar)
80 Push-Ups
90 Dead-Lifts(Bar)
100 Air Squats

Time: 51:00 Ouch!!! Fun where you're done!! :-)

Comment #79 - Posted by: Antoinne at October 5, 2012 11:20 AM

Jordan Holland just became one of my favorite CrossFit coaches. Great job in the explanation to the athletes about how to keep moving.

Comment #80 - Posted by: Dale Saran at October 5, 2012 11:22 AM

6:54 rx'd

Comment #81 - Posted by: KIDDOO at October 5, 2012 11:36 AM

16:41 as RXed

m/43/5'9/175

Comment #82 - Posted by: Ken Bray at October 5, 2012 11:48 AM

10:47 with 120 cleans (55kg) and 20" box (game style jumps).
nice wod

Comment #83 - Posted by: Alex Cross at October 5, 2012 12:04 PM

RX'ed time 8:49

Comment #84 - Posted by: stryder9 M/37/5'8"/155# at October 5, 2012 12:10 PM

9:29 with 115# squat cleans. Lowerback tight from DL's yesterday. Tougher than expected. Props to those who did as Rx under 7 min.

Comment #85 - Posted by: Sully in Gainesville, Ga at October 5, 2012 12:23 PM

9:29 with 115# squat cleans. Lowerback tight from DL's yesterday. Tougher than expected. Props to those who did as Rx under 7 min.

Comment #86 - Posted by: Sully in Gainesville, Ga at October 5, 2012 12:24 PM

M/30/155/5'9"
7:35
Back is Tight from yesterday

Comment #87 - Posted by: Matt L at October 5, 2012 12:32 PM

14:15
115 for the first two rds
95 for the third round
Had to use weight bench for jumps no box at my gym.

Lower back was killing me from yesterday.

Comment #88 - Posted by: jlew/33/6'5'/220 at October 5, 2012 12:36 PM

6:28 harder than it looks

Comment #89 - Posted by: Teanu Rickard at October 5, 2012 1:00 PM

11 20 as rx'd . Box jump got me at the end .

Comment #90 - Posted by: CoachG30 at October 5, 2012 1:00 PM

50/M/180
Sub'd
95 lbs squat cleans
10:03

Comment #91 - Posted by: Zim at October 5, 2012 1:28 PM

8:01

Comment #92 - Posted by: mlt at October 5, 2012 1:37 PM

M/32/207/6'2"
8:04 Rx. Sweet WOD

Comment #93 - Posted by: KK at October 5, 2012 1:37 PM

Male/27/170lbs

as rx'd 7mins 15secs then puked!!! i love this stuff

Comment #94 - Posted by: joe at October 5, 2012 1:49 PM

M/28/6'3/200lbs
RX'd @ 7:36
Back and legs we're extremely tight and sore from yesterday's deadlifts and hill sprints. Beast of a WOD, loved it!

Comment #95 - Posted by: Daniel Madrid GFS at October 5, 2012 2:02 PM

Male/18/235lbs
9:48 115 lbs squat cleans
"I may be new but i love it"

Comment #96 - Posted by: Christian Brown at October 5, 2012 2:02 PM

22:30, 115lb cleans

Comment #97 - Posted by: intelli78 at October 5, 2012 2:02 PM

10:33

Comment #98 - Posted by: fathertyme 34/m/6'/175# at October 5, 2012 2:04 PM

11:42

Comment #99 - Posted by: Lara at October 5, 2012 2:09 PM

Diletante and Newbie.

18# body bar to practice form.
box jumps on a stair with 4 risers.

3 x (10x squat cleans, 15x box jumps)

7:44.

Comment #100 - Posted by: kimz at October 5, 2012 2:12 PM

M/35/200/70" 12:50

M/32/170/69" 13:49

Great WOD!!!! Hoooah Army Crossfit!!!

Comment #101 - Posted by: SFC AB at October 5, 2012 2:15 PM

As rx'd, 6:18.

I've been under the weather much of this week with fever and general malaise. But I figured I gotta get back on the horse at some point, and this afternoon seemed as good a time as any. Did this workout at about 90%, and a very deliberate pace. Broke the squat cleans after every 5, and slowed the box jumps down by doing a full stand on the top before jumping off. Good WOD, the squat cleans and box jumps double up on the legs. This would be a fun one to try fresh.

Comment #102 - Posted by: Mel/39m/5'10"/175 at October 5, 2012 2:21 PM

10 pull ups 10 dips
20 v push ups
30 over head squats
40 pull ups
50 thrusters
60 box jumps
70 push press
80 push ups
90 dead lifts
100 squats


50 minutes

Comment #103 - Posted by: Ryenne Kuper at October 5, 2012 2:22 PM

M/32/5'10"/175
14:00
Squat clean- 95/95/85- quads/ lower back tightened up.
Box jump- 20"- 1 leg at a time (step ups)

Comment #104 - Posted by: Chris at October 5, 2012 2:25 PM

M/24/260lbs/6'1''

4:56 SUB 5 BABY!

Threw up after this WOD lol
pushed really hard.

Comment #105 - Posted by: Greg Prior at October 5, 2012 2:26 PM

115 lbs on squat cleans

12:34

Comment #106 - Posted by: Dave at October 5, 2012 2:27 PM

okay, I completed yesterdays WOD today, 225-275-295-315(broken)-315(broken)
The main reason I broke on the last 2 was because my lifting gloves were not gripping the bar.

Comment #107 - Posted by: Greg W./22/6'4"/190 at October 5, 2012 2:28 PM

M/35/5'4"/147lbs
As RX'd
7:40

Comment #108 - Posted by: Matt Burritt at October 5, 2012 2:29 PM

3 rounds

10 95# squat cleans
20 24" box jumps

Comment #109 - Posted by: CC at October 5, 2012 2:48 PM

3 rounds

10 95# squat cleans
20 24" box jumps

10:40

23/M/185/5'10"

Comment #110 - Posted by: CC at October 5, 2012 2:49 PM

First time ever doing squat clean- got to work on my mechanics for sure!

12:30
Scaled squat cleans 95#
24" box
5 reps of 175# squats

Comment #111 - Posted by: eGOLD at October 5, 2012 2:54 PM

M/170#/5'8"/31
115# squat cleans, otherwise as Rxed.

10:15

One rep PR clean: 135

Comment #112 - Posted by: Arcticelf at October 5, 2012 2:56 PM

#48,
The Journal has a vid called The Everett Warm Up with Josh Everett. I have stolen his basic concept for a warm up with great results.

Comment #113 - Posted by: bill at October 5, 2012 3:07 PM

5:54

Comment #114 - Posted by: Pacers at October 5, 2012 3:18 PM

M/22/5'11"/185

6:32.4 RX'd

great workout!

Comment #115 - Posted by: Miles Forks at October 5, 2012 3:27 PM

42/m/185
as rx'd

7:01

Comment #116 - Posted by: JackM at October 5, 2012 3:36 PM

Over 12:32 (but not by more than 2 mins or so; clock stopped unexpectedly)

Comment #117 - Posted by: Julio V 34/m/5'6/175 at October 5, 2012 3:38 PM

subbed power cleans instead because I think something is up with my hip

8:45

Comment #118 - Posted by: Saam at October 5, 2012 3:50 PM

M/21/5'5"/150
6:34 RX

Comment #119 - Posted by: Daniel at October 5, 2012 3:55 PM

m/18/155/5'9"
Had to alter this one pretty significantly (particularly the cleans) cause I almsot never do hip drive stuff. But hey, learned I have a place I can make some serious improvement in!

3 sets
10 Squat Cleans @65lb
20 box jumps @18"
14:02

Comment #120 - Posted by: Evan at October 5, 2012 4:01 PM

6:35

Comment #121 - Posted by: Rojas at October 5, 2012 4:09 PM

10:11 RX - I need to work on getting comfortable in my front squat position.

Comment #122 - Posted by: Rocky at October 5, 2012 4:37 PM

6:50 rxd

As usual way harder then it looked.

Comment #123 - Posted by: Hollyhog08 at October 5, 2012 4:44 PM

8:00 (subbed Snatch for squat clean)

Comment #124 - Posted by: B. Rhaly at October 5, 2012 4:53 PM

12.40, awesome WOD! My cycle time in box jumps is not going to impress, but I loved the WOD all the same!

Comment #125 - Posted by: Apolloswabbie 074" 200 48 yoa at October 5, 2012 4:55 PM

m/40/6/195
Scaled to 95#

10:42

Comment #126 - Posted by: Jeremy A. Olive at October 5, 2012 5:04 PM

5:13

Comment #127 - Posted by: Troy at October 5, 2012 5:09 PM

14:15

115 for 1st two rds
95 for last rd
Jumps on weight bench no box

Comment #128 - Posted by: jlew/33/6'5'/220 at October 5, 2012 5:10 PM

RX'd 7:24

The video was right, that was 7 minutes of suffering.

Comment #129 - Posted by: PeterG at October 5, 2012 5:11 PM

Three rounds for time of:
135 pound Squat clean, 10 reps
20 Box jump, 24" box
Time:8:30
Followed by:
50 burpee to pull-ups
Time:8:00

Funny I just read the WOD for today, haha!! Guess I got a head start.

Comment #130 - Posted by: Jeremy at October 5, 2012 5:11 PM

F/51/5'6/125
12:20
65# squat clean
24 inch box

Comment #131 - Posted by: D.S. at October 5, 2012 5:12 PM

Rxd
6:28

Comment #132 - Posted by: roh at October 5, 2012 5:24 PM

Scaled 95lb 20" box jump
6:55
Cute wife Jen, scaled 45lb (7reps) 16"box jump (12 reps)
7:52

Comment #133 - Posted by: sebastian m/43/180/6'2" at October 5, 2012 5:24 PM

Scaled 100lbs, 18" box

Three rounds for time of:
100 pound(45kg) Squat clean, 10 reps
20 Box jump, 18" box

14:54

Comment #134 - Posted by: Saganamooo at October 5, 2012 5:31 PM

Got into my 3rd round finished sc and 7bj and got a call. Was at 5:30rx

Comment #135 - Posted by: Jfurtado at October 5, 2012 5:40 PM

Modified for TKA
Three rounds for time of:
20kilo Kettlebell clean, 20 reps
20 Step-ups, 22" stack of Bumper plates
05:26
M/55/6’/200

Comment #136 - Posted by: Pete In Sun City at October 5, 2012 5:44 PM

6:33 RX'd

Comment #137 - Posted by: BH2 at October 5, 2012 5:55 PM

10:35

Scaled squat cleans to 50kg

Comment #138 - Posted by: Brett (M/24/188cm/77kg) at October 5, 2012 6:15 PM

M/52/153/1-1-06

AMRAP 15:00
15 OHS 95# (scale to 65)
12 Toes To Bar

6 Rounds even.

Comment #139 - Posted by: bingo at October 5, 2012 6:16 PM

8:47
sets unbroken, so push harder, don't wait to catch breath....

Comment #140 - Posted by: Bama Jim - M/44/6'4"/199 at October 5, 2012 6:22 PM

M/44/223

11:02

Much slower than I had hoped.

Comment #141 - Posted by: Eric at October 5, 2012 6:42 PM

M/ 190/ 5'11 6:50 as rx'd .... that was killer!

Comment #142 - Posted by: cody lytle at October 5, 2012 6:44 PM

M/32/82 kg/185 cm/from Sweden

8:19 as Rx'd

Great wod!

Comment #143 - Posted by: Ludvig at October 5, 2012 6:57 PM

M/32/82 kg/185 cm/from Sweden

8:19 as Rx'd

Great wod!

Comment #144 - Posted by: Ludvig at October 5, 2012 6:57 PM

Sub: 95 pound Squat clean
Results: 6:18

Box jumps are brutal after squat cleans!

Comment #145 - Posted by: Brett Dean at October 5, 2012 7:00 PM

sub 47kg(105libras) squat clean
13:00

Comment #146 - Posted by: lucio1928,M/40/184cm/96kg at October 5, 2012 7:17 PM

115 lb squat cleans
19:52

Comment #147 - Posted by: David Burns at October 5, 2012 8:19 PM

12:15 Rx

Comment #148 - Posted by: Sam at October 5, 2012 8:22 PM

@ Kizer #58 and #52

You are right in stressing mechanics, especially before intensity. Before you pass too much judgement and claim we only pay attention to elite athletes, take a look at the 1:13 mark. That same guy is being coached one on one specifically on his back position. That instruction was prior to what you saw. He is new and improving everyday.

Comment #149 - Posted by: Scott McGee at October 5, 2012 9:04 PM

M/18/195

7:43
Rx'd

Comment #150 - Posted by: JKrueg at October 5, 2012 9:13 PM

31m/215/31
10:23 as rxd
Box jumps were kill er after squat cleans

Comment #151 - Posted by: Daniel cram at October 5, 2012 10:06 PM

M/33/166/5'6

Scaled 45 lb bar (Technique)

11:36

Comment #152 - Posted by: Aldo V. at October 5, 2012 10:16 PM

M/16/80kg/5'8
7:44
Subbed 135 to 115LB
Box jumps as Rxd

Felt a bit drained doing this after my strength session!

Comment #153 - Posted by: Albert.S at October 5, 2012 10:30 PM

15:59 Rx

Broke up the squat cleans into 4-3-3.

M/39/5'11"/170

Comment #154 - Posted by: DJL at October 5, 2012 10:55 PM

7'04 as rxd

Back really hurts from yesterdays deads :/

Comment #155 - Posted by: matteo at October 5, 2012 11:35 PM

Lindsey is a beast!! Love it!!!

Comment #156 - Posted by: Megan at October 5, 2012 11:39 PM

Lindsey is a beast!! Love it!!!

Comment #157 - Posted by: Megan at October 5, 2012 11:39 PM

7:45 as rx'd

Comment #158 - Posted by: Carl H at October 6, 2012 12:24 AM

C-
4:49 (I think, I know it was in the 4min. range between 4:30 and 4:50) I knew I should've written it down!
95# @ home

Comment #159 - Posted by: Jeff & Charity @ CF Snohomish at October 6, 2012 12:24 AM

9:36

slipped into powercleans so not rx'd

Comment #160 - Posted by: AGL at October 6, 2012 2:15 AM

12:16 As RX'D
M/29/200#/6'1

Comment #161 - Posted by: Thomas at October 6, 2012 4:28 AM

As rx'd

5:16

Comment #162 - Posted by: Jarret at October 6, 2012 7:01 AM

at comments 52 and 58 on this thread. Hi guys, most of you don't know me but Im the Co-owner of DogTown CrossFit. I was there when this video was shot on Wednesday night in the gym. Busy day. The athlete in the background is Phil. (Rugby player raw strength, long limbs, tight hips) He is brand new to the gym and had was working with very light weight. The video was editted out of sequence. So if you go to Lindsey's failed attempts around a minute in you can see our coaches helping Phil set up for the power clean and really helping him get in better position and taking weight off the bar. As we all know-- and I actually spent time with Phil on his deadlift position yesterday...This stuff isn't easy for for everybody. But in no way did he NOT get the best instruction needed nor the help just because everyone was supporting Lindsey. He infact was in class behind Lindsey getting coached. Thanks, Dusty

Comment #163 - Posted by: Dusty at October 6, 2012 7:19 AM

9:45, 1 min warm up.

Comment #164 - Posted by: James M/30/5'7"/155 at October 6, 2012 7:31 AM

Modified

10-135# cleans from floor
10-95# front squats
20 jumps

3 rounds 9:47

M/49/69"/260#

Comment #165 - Posted by: paul at October 6, 2012 9:42 AM

11:06

Comment #166 - Posted by: myles456 at October 6, 2012 10:11 AM

M/17/175
Did power cleans in stead of full squat cleans.
Still working on squat clean technique.
Everything else was rx
3:43

Comment #167 - Posted by: Tarp at October 6, 2012 10:25 AM

RX, 5:53

M- 27, 172, 5-10"

not to bad... ass was pretty tender by the end.

Comment #168 - Posted by: AJ at October 6, 2012 10:39 AM

7:30 Rx includes 1 minute rest in between sets

Comment #169 - Posted by: Mike Wells at October 6, 2012 10:47 AM

M/44/185

As rx'd:

7:45

Tough wod. I'm pretty sure Mike Wells only did two rounds. At least, that's what everyone is saying...

more better faster

Comment #170 - Posted by: Marty at October 6, 2012 11:07 AM

Rx'd 9:22

Comment #171 - Posted by: amped 38/M/195/6' at October 6, 2012 11:16 AM

As rxd 8:58.

Comment #172 - Posted by: Kurt/38/185 at October 6, 2012 11:35 AM

3 rounds
10 115# Cleans
20 Box Jumps
5:06
then
50 Weighted Sits

Comment #173 - Posted by: dyagg at October 6, 2012 2:40 PM

Jeff @ 2.0
Games style BJ
5:01
Cleans 10, 6/4, 4/3/2/1

Comment #174 - Posted by: Jeff & Charity @ CF Snohomish at October 6, 2012 2:41 PM

M/29/141#

Scaled 95#

9:29

Comment #175 - Posted by: Keen-NZ at October 6, 2012 2:52 PM

9:17 @ 85lb

Comment #176 - Posted by: abh f/27/5'5/130 at October 6, 2012 5:03 PM

37/M/6'00/189

7:49 @ 95#

Comment #177 - Posted by: Dan D. at October 6, 2012 5:18 PM

7:14 as rx'd

Comment #178 - Posted by: Matt at October 6, 2012 5:27 PM

37/m/175
Rx 8:55

Comment #179 - Posted by: ffkwill at October 6, 2012 5:35 PM

Did Elizabeth with full squat cleans as my knee did not want to do 60 box jumps.
15:03(PR by 9 mins)

Comment #180 - Posted by: DPL at October 6, 2012 9:36 PM

8.40 ASRX
w/ steal and following the 3x5 deadlifts

Comment #181 - Posted by: Nathan m/165#/1979/ since 2008 - at October 6, 2012 10:08 PM

8:05
30# bar
step

Comment #182 - Posted by: Tom Juhn at October 7, 2012 5:51 AM

8:08

Comment #183 - Posted by: JPM3 at October 7, 2012 6:33 AM

as rx'd

9:00

Comment #184 - Posted by: Bells 39/195 at October 7, 2012 8:19 AM

7:25 rx'd

Comment #185 - Posted by: Peter Nemr M/31/5'6"/172 at October 7, 2012 9:40 AM

7:25 rx'd

Comment #186 - Posted by: Peter Nemr M/31/5'6"/172 at October 7, 2012 9:41 AM

I have a hard time withthe Roamanov videos as well. Just get to the point Doc and stop playing games and giggling at the end of every sentence

Comment #187 - Posted by: Sgt. Neil Ferguson at October 7, 2012 9:50 AM

11:54, haven't done full squat cleans in a while, felt good to hit them.

Comment #188 - Posted by: ScottMacArthur at October 7, 2012 10:04 AM


I do not have a 24" plyo box, so I jumped to a 18" bench. Everything else as rx'd.

10:40

Comment #189 - Posted by: Jose-Luis Morales at October 7, 2012 10:36 AM

4:21 but forgot it was squat cleans!!!!!

Comment #190 - Posted by: Edwards M/16/5'11/175 at October 7, 2012 1:37 PM

11:27

Comment #191 - Posted by: Sinal M/33/5'9"/210 at October 7, 2012 3:11 PM

9:20 as rx'd. Low back en fuego. 20x GHD situps, 20x back ext, roller mobility, jog cooldown. Luke.

Comment #192 - Posted by: ajax at October 7, 2012 3:20 PM

M/43/5'8"/170

Squat clean at 125lbs

8:35

Comment #193 - Posted by: Jon Craig at October 7, 2012 3:34 PM

f/43/180/5'10"

95# squat cleans
20" box jump

7:14

Great wod... Legs were screaming.

Comment #194 - Posted by: JuliePlatt at October 7, 2012 3:44 PM

20:26, 95 squat clean.

Comment #195 - Posted by: Elliott Harding at October 7, 2012 4:53 PM

9:52 w/ 95lb squat clean, after 3.59 mi run in 32:17.

Comment #196 - Posted by: kevin o at October 7, 2012 5:38 PM

20:48 as rxd

Comment #197 - Posted by: Brett C. m/31/6'0"/175lbs. at October 7, 2012 8:06 PM

18:50
should have scaled.
Did 30 more at 90#, much faster this time.

Comment #198 - Posted by: JT m/39/5'10"/175 at October 7, 2012 8:49 PM

sub'd 90 lb squat clean
10:54

Comment #199 - Posted by: Jason Crocker at October 7, 2012 9:49 PM

scaled to 50 kgs
13:25

Comment #200 - Posted by: Filip at October 8, 2012 4:38 AM

44m, 6-211
18" v. 24" (concern for knee)

8:59

Comment #201 - Posted by: will h at October 8, 2012 7:48 AM

15:47 rx
Distracted by a's vs tigers game 2
Cleans: 10-6/4-7/3
Box jumps: 3 x 12/8

Comment #202 - Posted by: Johnh 44/205 at October 8, 2012 8:48 AM

M/26/6'0"/237

11:30 +- as RX'd

Squat cleans suffered in third round. Back and arms still sore after 5x5 dead lifts.

Comment #203 - Posted by: BJK at October 8, 2012 10:12 AM

10:37 as Rx'd.

Comment #204 - Posted by: Michael m/49/5'9"/175/MI Survivor at October 8, 2012 11:09 AM

1st round rx'd, 2nd and 3rd round scaled down to half the reps: 5:56

Thanks

Comment #205 - Posted by: mikeyb m/51/179 at October 8, 2012 2:11 PM

As rx'ed:

9:36

Comment #206 - Posted by: tgremillion M/32/185#/6'1" at October 8, 2012 6:36 PM

14:41 as rx'd

Maybe I should've used a lighter weight and really tried to get the right depth and form on the squat cleans

Comment #207 - Posted by: cleveland at October 8, 2012 8:45 PM

M/35/135#/5'7"

More than RX'd

3 Rounds
135# squat cleans
26" Box Jumps game style.
Time 9:31

26" is my smallest box at home. Just got a Pendlay Bearing bar, so this was my first WOD with it. Very smooth spin, think i am going to love this bar.

Comment #208 - Posted by: Robert at October 8, 2012 9:55 PM

Scaled to 95 lbs on the squat clean for good depth and as a beginner. Great workout.

8:52

Comment #209 - Posted by: Gravy at October 9, 2012 4:26 AM

Scaled to 95lb

19'26 happy with my mechanics on the squat clean!!!

Comment #210 - Posted by: Manolo at October 9, 2012 5:04 AM

as rxd @ HCHS

8:42

Comment #211 - Posted by: ferb44 169# at October 9, 2012 5:37 AM

6:55 M/30/195
As RX'd

Performed after +1 Squat day in Wendler's 5/3/1. Legs are shaking!

Comment #212 - Posted by: ryan at October 9, 2012 9:07 AM

Lilly 4:24 (8kg deadlift/20" tire) - 2 rounds
Aly 7:32 (55 hang power clean/20)
Nicole 7:34 (65/20)
Pudge 5:25 (35/20) - 2 rounds
Ricky 6:32 (55 - 45/20)
Katie B 6:20 (45 hang clean/20)
Mrs. Pip 6:58 (35/small tire)
Mrs. Carey 6:12 (35/st)
Jacob 7:54 (115/24)
Mr. Carey 7:23 (75/20)
Mama V 5:19 (35/st)
Anita 5:46 (75/24)
Tara 5:40 (65/20)
Coach 6:16 (85/24)
Kyle 5:43 (35/2 plates)
Sandi 6:19 (15/st)
Wendy 6:37 (15/st)
Joyce 6:25 (15/one crate)

Comment #213 - Posted by: BFCC at October 9, 2012 10:52 AM

115# Squat Clean
8:44

Comment #214 - Posted by: Steve at October 9, 2012 11:19 AM

5:38 rx'd
games style blox jumps
cleans: 5-3-2, 3-3-2-2, 2-2-2-2-1-1

Comment #215 - Posted by: ken c at October 9, 2012 1:32 PM

25/m/wi/181/73"

Just playing catch-up here - 9:54, only had a 30" box so I got a bonus from this one ;)

Comment #216 - Posted by: Mark Frazier at October 9, 2012 3:08 PM

achillies issues....
sub'd 500m rows
15.53
M/38yr/5'5/160

Comment #217 - Posted by: Tyson at October 9, 2012 3:26 PM

8:45 Rx

Comment #218 - Posted by: Andrew 26/M/6'/181 Camp Clark, AFG at October 9, 2012 9:25 PM

6:50
Not the best effort today.

Comment #219 - Posted by: Mik at October 10, 2012 2:10 AM

115#
24"
12:20

Comment #220 - Posted by: Randy M/36/160 at October 10, 2012 4:14 AM

7:47 as Rx'd. Unstable Box (bench with plates on it) was interesting.

Comment #221 - Posted by: Edwin 29/M/68"/170 at October 10, 2012 8:14 AM

M/37/5'11"/190lbs
As rx'd 11:42

After two days of being sick this was a bugger.

Comment #222 - Posted by: Casey R at October 10, 2012 5:25 PM

as rx'd 12:51

Comment #223 - Posted by: Crossfit Chris at October 10, 2012 8:33 PM

6:16 as Rx'd

Comment #224 - Posted by: Jetté 43/M/5'11"/17 at October 11, 2012 10:35 AM

As rx'd:

8:30

Comment #225 - Posted by: dsm19 M / 33 / 6'0 / 210 at October 12, 2012 2:48 AM

12'14"

Comment #226 - Posted by: RAD at October 12, 2012 5:02 AM

7:59

Comment #227 - Posted by: Paul Daniel at October 12, 2012 2:42 PM

m/38/5'9/175
CFWU-2. Superman. Burgener. DU.
9:52
Sq cleans still pretty tough. Better when I landed narrower. Dropped weight every rep about 1/2 way through 1st round then pretty much every rep last 2 rounds. BJ not bad, esp considering ankle. Looked ahead instead of down at box. Seemed to help.

Comment #228 - Posted by: jrm at October 12, 2012 6:29 PM

Time 11:27

Comment #229 - Posted by: Jeff Gebbie at October 12, 2012 7:30 PM

RXd 7:09

Comment #230 - Posted by: rod at October 13, 2012 1:51 PM

9:57

Comment #231 - Posted by: Sherwood M/24/5'11"/210 at October 15, 2012 2:56 PM

5:49 as RX'd
Re did this with squat cleans this time

Comment #232 - Posted by: Edwards M/16/5'11/175 at October 15, 2012 5:07 PM

95# squat cleans
24" box

11:20

Comment #233 - Posted by: pickle93 (m/41/6'/185) at October 17, 2012 5:04 AM

F/42/5'6"/145

85# power cleans; 20" box

8:13

Comment #234 - Posted by: mom to five at October 18, 2012 4:02 AM

#115 squat cleans
20 20" box jumps

3 rds = 10:14

Comment #235 - Posted by: Chris at October 19, 2012 4:01 PM

Scaled to 80# squat cleans

10:46

Felt kind of slow but did it just after the 5x5 deadlifts so legs felt a bit wobbly.

Comment #236 - Posted by: Boo Boo F/148/5'9/24 at October 19, 2012 7:58 PM

8:31 Rx'd(M/5'10"185 39)

Comment #237 - Posted by: Doug S at October 20, 2012 7:19 AM

Sub'd w/95 # pwr cleans
12:52

Comment #238 - Posted by: chavez at October 21, 2012 10:06 PM

25/m/95kg

i did 50kg squat cleans
8:12

Comment #239 - Posted by: Dave Wilkins at October 22, 2012 12:40 AM

11.33

Comment #240 - Posted by: nsb at October 22, 2012 8:16 PM

rxd

14:54

m/41/5'8/240

Comment #241 - Posted by: phat boi at October 23, 2012 3:28 PM

subbed: 115#
Box jumps as rxd.

9:37

Comment #242 - Posted by: Drew m/44/5'10"/165 at October 23, 2012 6:57 PM

14:10 rx'd

cleans were broken 7-3, then 4-3-3 in last round

box jumps pausing at the top not the bottom kept the pace a little quicker, and last round, went straight through unbroken

a bit of a walk between cleans and the box, smoked after this one - the combo of these movements sucked the wind right out of me

Comment #243 - Posted by: clark at October 24, 2012 6:23 AM

52/m/186

Rx'd. 9:09

Comment #244 - Posted by: denob at October 25, 2012 1:00 PM

17:30 (164/175/187)
95# sq clean, 20" box
My recent time off and poor nutrition is showing

Comment #245 - Posted by: Mike Scott M/46/5'10"/194 at October 31, 2012 2:24 PM

11:24 60k (97%) rest as rx

Comment #246 - Posted by: zenoperegrinus at January 16, 2013 2:41 AM

CFWUx2
Burgener warmup
11:11

Comment #247 - Posted by: Doug at June 15, 2013 3:50 PM

RX
10:35

Comment #248 - Posted by: sr at October 8, 2013 8:01 AM
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