October 25, 2012

Thursday 121025

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

Post time to comments.

Compare to 120521.

Alexander__enjoying_theview_th.jpg

Enlarge image

Alexander Lechner, Berchtesgaden, Germany.


"10 Shots at Tony Blauer" by Emily Beers, CrossFit Journal article [pdf]


WOD Demo with CrossFit Conshohocken - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]

Posted by Pukie at October 25, 2012 5:00 PM
Comments

I'm going to be a pro at the SDHP since I don't have a rower.
This one looks like I should start now to finish tomorrow.

Comment #1 - Posted by: Mike A. at October 24, 2012 5:09 PM

I'm getting really good at SDHP's. Body weight bench? 30 reps? That's going to take a while, but I'm going to sub in power cleans because I've been benching a lot with my other program.

Comment #2 - Posted by: LukeP at October 24, 2012 5:26 PM

didn't the home page post this workout about 4 months ago??

Comment #3 - Posted by: bob at October 24, 2012 5:31 PM

Having inguinal hernia repair on the 29th. Anybody have I program to follow after this procedure. I'm going to listen to my body. Just looking for suggestions. It's tearing up knowing I'm going to back up.

Comment #4 - Posted by: Clinton24 at October 24, 2012 5:41 PM

What is SDHP?

Comment #5 - Posted by: Bryan at October 24, 2012 5:43 PM

Sudo Deadlift High Pull. Youtube has a couple of clips. Body/muscle movements are similar to rowing, creates same intense cardio effects as well.

Comment #6 - Posted by: Dawn at October 24, 2012 5:51 PM

Bodyweight, hello!

Comment #7 - Posted by: David Anderson Jr at October 24, 2012 5:51 PM

SDHP - sumo deadlift high pull )))

Comment #8 - Posted by: Vasily Shchegolev at October 24, 2012 5:52 PM

This is an evil, evil WOD... @Bryan, a SDHP stands for Sumo Deadlift High Pull, check out the "Exercises & Demos" page to see how it's done.

Comment #9 - Posted by: Ariel at October 24, 2012 5:54 PM

#5. It's Sumo Deadlift High Pull. Check out the demo video from yesterday's WOD. It can be used as a sub for rowing, a la today's WOD. I don't know what the ratio of meters rowed to SDHP reps though.

Comment #10 - Posted by: Drmithra at October 24, 2012 5:55 PM

#5 #10 Based on Saturday's comments 100 SDHP @ 45# is the sub for 1000M rowing.

Comment #11 - Posted by: caleb callahan at October 24, 2012 6:04 PM

lol i feel sorry for us big guys m/6'2/225 ha thats alot of reps but theres a reason we all do crossfit its not for weak lol

Comment #12 - Posted by: james at October 24, 2012 6:23 PM

darn, I did upper body work today with 10/24's WOD. I want to complete this!! saved!!

Comment #13 - Posted by: Greg W./22/6'4"/190 at October 24, 2012 6:33 PM

I'd like to see more of the workouts incorporating bodyweight percentages. They're few and far between but it feels easier to measure yourself against others that way.

By the same token, I'd like to see a large amount of the Games workouts that work that way. Yeah, it's cool to see guys cleaning monster weight and pushing huge sleds, but isn't fitness a term relative to each's own body?

Then again, maybe this just flips the bias in favor of the smaller athletes. Hmmm...anyways, it'd be cool to see at least one workout in the Games with this sort of weight calculation.

Anybody else have similar thoughts? Or even disagreements?

Comment #14 - Posted by: AndrewMick at October 24, 2012 6:40 PM

In the games they do plenty of body weight percentage work: air squats, burpees, pull-ups...all 100% of body weight.

Comment #15 - Posted by: Big guy at October 24, 2012 6:50 PM

I'd like to see more of the workouts incorporating bodyweight percentages. They're few and far between but it feels easier to measure yourself against others that way.

By the same token, I'd like to see a large amount of the Games workouts that work that way. Yeah, it's cool to see guys cleaning monster weight and pushing huge sleds, but isn't fitness a term relative to each's own body?

Then again, maybe this just flips the bias in favor of the smaller athletes. Hmmm...anyways, it'd be cool to see at least one workout in the Games with this sort of weight calculation.

Anybody else have similar thoughts? Or even disagreements?

Comment #16 - Posted by: AndrewMick at October 24, 2012 6:59 PM

I thought I implied this...I meant moving some other weight, like with a barbell or on a sled. Aside from those gymnastic movements and the like, and not including some kind of ladder, such as the clean ladder this games, would it be bad form to have variation in weight? Like having the track even this last time around with 3/4 BW for the split snatches.

Comment #17 - Posted by: AndrewMick at October 24, 2012 7:03 PM

At AndrewMick:
I agree, whatever the weight is, it's gonna be easier for giants. However, and I know this doesn't fully compensate for the difference, but smaller guys don't have to move the weight as far as bigger guys. I mean if you get into physics and foot/pounds and all that, there is an advantage for smaller guys in just that aspect.

Comment #18 - Posted by: patrick c at October 24, 2012 7:50 PM

I thought my headphones where broken, turns out he's in mono.

Comment #19 - Posted by: thedog at October 24, 2012 7:50 PM

How can I do the row if I do not have the facilities to use one? Sorry, I am a noob.

Comment #20 - Posted by: Scott at October 24, 2012 7:57 PM

Crossfit pushes every part of your body and every aspect of strength. Saying that the games and main sit constantly vary every part of fitness if you weigh 200 lbs are 150 lbs.

Comment #21 - Posted by: Chase at October 24, 2012 8:07 PM

Box jumps, or jump up 3 stairs, 50, 100 then 200

Comment #22 - Posted by: trees at October 24, 2012 8:12 PM

body weight 80 kg. used 50 kg weight.
time 26:42
Great WOD!

Comment #23 - Posted by: Vasily Shchegolev at October 24, 2012 8:18 PM

So there is not a chance in hell I could bench my body weight, which leaves me wondering how to choose a weight for this WOD?? Watching the demo, it doesn't look like they're just powering through the bench, but I also realize I have to be able to put it up THIRTY (frickin) times!

On a side note, I always look at the next days WOD the night before so I can mentally figure out how I'm going to get all the stuff in Globo Gym into a usable area. I also love freaking myself out, looking a the WOD and actually feeling a little afraid of the pain I'm going to inflict on myself in the morning. And then AFTER I finish the WOD I feel like a GD champion, the fear never changes, but my confidence does! WHOOPTY WHOOOOOOP!

Comment #24 - Posted by: Mags at October 24, 2012 8:56 PM

@ Scott, I'm new to this as well. I see a bunch of guys subbing rows for a 45lb sumo deadlift high pull. Each rep=10m

Comment #25 - Posted by: Patrick C (M/30/5'11 /215 lbs) at October 24, 2012 10:16 PM

Nice Pic...........

Comment #26 - Posted by: Dario M at October 24, 2012 10:20 PM

Maciej 35/181cm/95kg 27:15- the worse is number of reps. I had to split them because it is impossible for me to do 30 in a row, so I did 10/10/10 then 8/8/4 and at last 5/5. In last set I couldn't go unbroken either :-) I'm too heavy or too weak ;-) With rowing I've tried to keep the pace of 2 min per 500 meters- that is not too difficult but still you don't get too much rest.
Great WOD- one of my favorites. I started it in April. At first time I did 85kg (10 below body weight) and it took me nearly 30 min. So... I've improved ;-)

Comment #27 - Posted by: Maciej at October 24, 2012 11:26 PM

Do you think 45 lb power cleans from the floor would be a good substitute for rowing, rather than the SDHP? Same rep scheme, 1000m row = 100 reps. It really gets the cardio going, and is easier on the rotator cuff.

Comment #28 - Posted by: Erik at October 24, 2012 11:35 PM

body weight bench press means i have to push the equivalent of my body weight?
sorry for a stupid question, i am a begginer

Comment #29 - Posted by: mariusssmoke at October 24, 2012 11:43 PM

Bodyweight 80 kgs, finished in 21:15.. First half of the last 2000 nearly spewed. Great WOD :)

Comment #30 - Posted by: Sam Wylie at October 25, 2012 12:05 AM

Did Pack from BrandX

27.53. used 50%BW. Should it already be scaled for female or not?

Comment #31 - Posted by: Sarah at October 25, 2012 12:28 AM

Sub BW Bench press for BW pushups, (bad shoulder). 1st recorded WOD. 19.02. Joining crossfire gym this week. Watch this space. I'm going be crossfit champion!!!!

Comment #32 - Posted by: Lee J at October 25, 2012 1:01 AM

27:17 as rx at 82kg

Comment #33 - Posted by: Jack at October 25, 2012 1:13 AM

#14 to #20 i would LOVE to see CrossFit (especially in the games or competitions) use the Wilks Coefficient ( http://en.wikipedia.org/wiki/Wilks_Coefficient ) which puts your bodyweight in relation

thanks for the info "SDHP == Row 10m" since i don't have a rower and had always done some kind of running instead

Comment #34 - Posted by: kriz at October 25, 2012 1:17 AM

Do women actually lift their own weight or a percentage?

Comment #35 - Posted by: Natalia 5'6"/145lbs at October 25, 2012 1:36 AM

M/47/185

27:10

Comment #36 - Posted by: Cosmo at October 25, 2012 2:02 AM

body weight 84 kg. i used 80 kg on bench press.
time 20:55
WOD like a boss ;)

Comment #37 - Posted by: Pawel at October 25, 2012 2:13 AM

5/21/12 - 26:02
Today - 23:58

Comment #38 - Posted by: ART/M/44/5'5"/148 at October 25, 2012 2:18 AM

Male 5'6 #198

I've done this WOD before it destroyed me! My cardio was drained after first set of bench. I will be heading to gym now. good luck guys.

Comment #39 - Posted by: Josh at October 25, 2012 3:19 AM

i cannot wait for this wod later - the first set must absolutely beast your chest no, whats a good tactic if your burning out?

Comment #40 - Posted by: Robbie Wakes at October 25, 2012 3:45 AM

44/m/176cm/73kg


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

24:15 PR (last time 24:35)

No bench at home. Rows in 1:49, 3:50 and 7:49 (last time 1:55, 3:53 and 7:50), heavily broken SP. My plans for a 23 minute time ran down the drain quickly. Hard.
Doesn't make sense to push the rowing too hard because you need to step off the rower and start the presses immediately.

Comment #41 - Posted by: Memuc at October 25, 2012 4:28 AM

Does anyone just post times for completed workout? Lordy Lordy SMDH!!!

185lbs complete in ------ 20:58 minutes

Comment #42 - Posted by: BryanR at October 25, 2012 4:42 AM

how many reps of sdhp should i do to replace row

Comment #43 - Posted by: jose marques at October 25, 2012 4:56 AM

155lbs for BP
22:07

Comment #44 - Posted by: TomO/46/M/200 at October 25, 2012 5:02 AM

14:52 bench-225

m/24/210

bench was suprisingly easy after rowing was finished

Comment #45 - Posted by: Greg at October 25, 2012 5:05 AM

M/171/5'7"/32
170 BP
23:32

Comment #46 - Posted by: Mark S. at October 25, 2012 5:14 AM

21:36 - Benched 140 lbs, body weight 138

Comment #47 - Posted by: Townsend m/29/5'8"/138 at October 25, 2012 5:27 AM

Man! I have GOT to drop some body weight!! =)

Comment #48 - Posted by: Mark & Theresa at October 25, 2012 5:41 AM

Form got sloppy on the deadlift high pulls yesterday, lower back is pretty sore.... should I still do this workout or modify it or what?

Comment #49 - Posted by: Drew at October 25, 2012 5:42 AM

M/200/45/5'7"

Substitute:
.25 run
30 bench
.5 run
20 bench
1.0 run
10 bench
29:03

Comment #50 - Posted by: ripfit at October 25, 2012 5:55 AM

25:35 (BW=72.5 Kg)
This was surprisingly spicy and bodyweight based lifts are in my wheel-house! You need deltoids of steel for this one!

Comment #51 - Posted by: Rhidian Davies at October 25, 2012 6:14 AM

Female-65lb bench press substitution, NO WAY can I bench 140!!
26:00 mins!!

Comment #52 - Posted by: T-Dog at October 25, 2012 6:16 AM

M/39/229/5'9"
31:02
sub:
elliptical level 5 - 500 meters
#245 x 16 reps
#225 x 14 reps
elliptical level 5 - 1000 meters
#245 x 10 reps
#225 x 10 reps
elliptical level 5 - 2000 meters
#245 x 10 reps

Comment #53 - Posted by: MarSayoh at October 25, 2012 6:16 AM

Male/26/5'8"/185lbs

Done as Rx, 20:01
6000ft elevation
Kabul, Afghanistan.

Comment #54 - Posted by: Kevin at October 25, 2012 6:26 AM

33:21 was going for Rx and intensity fell dramatically on the 20 rep round, dropped weight to finish it out

Comment #55 - Posted by: Brian G at October 25, 2012 6:41 AM

Subbing SDHP for rowing is such a bad idea. SDHP is a completely useless exercise unless your goal is to injure your shoulders, especially in a workout that has such high volume benching (which will already cause a strain on your shoulders if you do not have good form). Just sprint if you do not have a rower, save yourself the PT.

Comment #56 - Posted by: Will B at October 25, 2012 6:42 AM

Workouts like this make me want to lose weight. 5'10/225 took me 55:58 as rxd. I hate skinny people lol

Comment #57 - Posted by: david at October 25, 2012 6:49 AM

OT Question:
I am 6'0" 175 lb guy that is pretty strong and fit (I can bench 300 lbs. and do 21 pullups unbroken) but for the life of me, I cannot do a muscle up! Is there a specific muscle group that I need to work out more or is it more the movement pattern that I should improve on? It makes me so mad!

Comment #58 - Posted by: Gator6 at October 25, 2012 7:08 AM

as Rx - 32:05

the second round BP was very hard. Had to do two rep steps at the end... :-)

Comment #59 - Posted by: manosen at October 25, 2012 7:12 AM

@Kevin. Where at in Kabul? I'm here as well.

Comment #60 - Posted by: Bo at October 25, 2012 7:13 AM

love berchtesgaden. it's a blessed place. thanks for the picture!

Comment #61 - Posted by: spider chick at October 25, 2012 7:23 AM

M/24/5'11/215

Rx'd 24:00

Comment #62 - Posted by: Francis at October 25, 2012 7:33 AM

M/26/170/5'11"

27:26 185lb BP

Comment #63 - Posted by: David H at October 25, 2012 7:58 AM

M/21/6'1/205

23:30

Comment #64 - Posted by: Schmidt54 at October 25, 2012 7:58 AM

Back Squat-335x2
WOD-16:32 @ school gym.

Comment #65 - Posted by: Dtewpy at October 25, 2012 8:02 AM

M/23/5'8/190

As Rx'd 20:31

Comment #66 - Posted by: SGT Lehmo at October 25, 2012 8:03 AM

No access to a bench today so did 'Fran' instead. 10.03 as RX'd.

Does anyone Olympic Lift in the Gloucestershire area of UK?

Comment #67 - Posted by: AndyL at October 25, 2012 8:07 AM

What level does everyone put their rower at?

Comment #68 - Posted by: tom juhn at October 25, 2012 8:13 AM

age 22 bw 170

17:45
bench press done at 115.

Last time I did this workout, I had to sub the sumo deadlifts for rowing. While this still sucked bad, I am thankful for a rower.

Comment #69 - Posted by: Chris S at October 25, 2012 8:16 AM

GOOD GOD!
It's going to be a lot of SDHPs. Can't wait to do this one today.

Comment #70 - Posted by: Race Desert at October 25, 2012 8:41 AM

@gator6. If you have a 300lb bench press but only 21 pullups I would say you might need to develop your pulling strength. However, with that being said, the muscle up is as much about the transfer technique as it is about strength.

To weigh in (no pun intended) on the body weight % comments. I totally agree. I think crossfit needs to adopt % of body weight in programming more often. I find it amusing that as soon as a WOD is programmed at % of body weight, all of the heavier athletes start complaining. All us little guys must have been too scared of you to complain when it was 225 hanging cleans a few days ago!!

The games would have a much different look if it took this type of programming. We'd see some 150lb beasts killing it for their size.

Comment #71 - Posted by: T at October 25, 2012 8:51 AM

M/35/6'3"/200

Ran 400/800/1600 today without rower available.
Benched 200
27:14

Prev:
31:17 @ 205
31:15 @ 205

Comment #72 - Posted by: Ben S at October 25, 2012 9:17 AM

225lbs. Total time 20:38

Bp was broken up with short break by: 25-5,15-5,10

Vr
Carabao

Comment #73 - Posted by: Fitz at October 25, 2012 9:34 AM

21:50 with 155lbs bp

Comment #74 - Posted by: Alex m/23/153 at October 25, 2012 9:35 AM

the "watzmann" - nice one!!!

Comment #75 - Posted by: Brace at October 25, 2012 9:38 AM

m/17/185/5'10
17:17
benched at 115 could have done more.

Comment #76 - Posted by: Ryan Richard at October 25, 2012 9:46 AM

20.08min
Benchpress 200lb/90kg
30 reps
20 reps
10 reps

M/29/200lb

Comment #77 - Posted by: Crossfitsweden at October 25, 2012 9:47 AM

26/140/5'9
30:40 Rx
Thats the most I have ever rowed.
Its a difficult workout to do in a good time. I think i should have done a stronger warm up on the bench. I broke up the 20 reps bench press alot but knocked out 10 reps in the end.

Comment #78 - Posted by: Todd D at October 25, 2012 9:48 AM

I believe that is Hitler's Eagle's Nest at the treeline on the right peak.

Comment #79 - Posted by: Grotus at October 25, 2012 9:48 AM

2012-10-25: 31:59 (8:59,11:22,11:37/Row: 15:19)
2012-05-21: 23:05. Only timed two rnds timed. (11:46-11:18/Row@15:27)
2010-06-15: 28:41@8:06,9:58,10:36.

Comment #80 - Posted by: gs at October 25, 2012 9:49 AM

as rx'd 90 kgs

56:00

Comment #81 - Posted by: Brian R at October 25, 2012 9:56 AM

First off.....you wanna motivate someone to lose weight, this is the WOD!!! Holy crap! LOL!

Did the WOD as rx'd: 190# ....total time 35:01

I knew it was gonna take me forever but atleast I did it and finished in less time than I thought. Now just need to work on loosing 15# to reach my goal weight but also, get stronger and better. Thanks CrossFit!

Comment #82 - Posted by: Angel at October 25, 2012 9:59 AM

120# (2x 60# Dumbbells) = 67% bodyweight

Had to do 45# SDHP while waiting for the one rower:
500M row / 30 DB Press
15 SDHP + 850M row / 20 DB Press
85 SDHP + 1150M row / 10 DB Press

28:57

Comment #83 - Posted by: caleb callahan (M/36/6'0"/178) mud|fit . at October 25, 2012 10:17 AM

m/37/190

185 lbs for my bench...

Time: 23:50 good one!! :-)

Comment #84 - Posted by: Antoinne at October 25, 2012 10:29 AM

M/28/6'4"/200lbs

Rx'd 25:30

Comment #85 - Posted by: Ryan 3/75 at October 25, 2012 10:38 AM

Weight 200 lbs.
Push ups for bench.
Time 22:30.Wish I would have had a open bench close by.

Comment #86 - Posted by: Timothy Palacios at October 25, 2012 10:39 AM

Row 500 meters (2:15), 60# bench press 30 reps, row 1000 meters (4:34), bench lift 20 reps, row 2000 meters (9:32), bench press 10 reps. 24:19.
Had to run from room to room between equipment, but good WOD.

F/46/5'4"/155

Comment #87 - Posted by: Dawn at October 25, 2012 10:42 AM

Chris/M/28/185lbs
33:13 RX
That last 2000m killed me.

Comment #88 - Posted by: Antfarm at October 25, 2012 10:46 AM

pack (50% BW) 95 lb, 24:32

Comment #89 - Posted by: RussA at October 25, 2012 10:50 AM

M/27/5'11"/200
Subbed push up for bench
17:00
Would have liked to do BW bench but had little time and no bench was open.

Comment #90 - Posted by: Ryan at October 25, 2012 10:55 AM

BW is 185. Done as Rx'd at 32:56. Sore back from yesterday. Made it though.

Comment #91 - Posted by: preacherman at October 25, 2012 11:00 AM

BW is 172#, Bench 175#. no rowing machine so I subbed 135# cable pulls and 135# squats (did SDHP yesterday and they HURT!!!)

Comment #92 - Posted by: Blair at October 25, 2012 11:13 AM

23:45 rxd

Comment #93 - Posted by: aermio m/34/5'7"/160 at October 25, 2012 11:35 AM

The rower at my gym has a broken screen. Anyone know about how many meters in one rep?

Comment #94 - Posted by: JTD315 at October 25, 2012 11:49 AM

M/55/185#/5'-8"
scaled BP to 135# - embarrasing but true
Rowed on concept II at level 10, around 2:35/500 M pace- all sets bench broken. I like the way I worked my rear shoulder capsule with the rows in same workout with bench- I have had a shoulder impingement in the past that kept me from bench for a year- with good PT my ROM is back and I am pain free. It is imperative for me to keep balance and strengthen my rear shoulder capsule to stay good in my shoulders- good workout ! I need to lose weight !
32:32

Comment #95 - Posted by: Mike at October 25, 2012 11:53 AM

M/22/1.68m/65kg

43.10 minutes
Round 1: 50 sdhp - 30 65kg bench
Round 2: 100 sdhp - 10 65kg - 10 60kg
Round 3: 75 sdhp - 10 50kg

That was one tough workout!!

Comment #96 - Posted by: Lorenzo at October 25, 2012 12:00 PM

44/m/176cm/73kg

72.5 kg bench press, 30 reps in 4 minutes (12/6/4/4/4)
4 minutes rest
72.5 kg bench press, 20 reps in 3 minutes (8/4/4/4)
4 minutes rest
72.5 kg bench press, 10 reps in 45 seconds (7/3)

Comment #97 - Posted by: Memuc at October 25, 2012 12:07 PM

m45/190/5'10"

subSDHP 45# 50/100/200
65lbdbs 30/20/10
52 min
Only been doing this about 2 weeks now at home. Love the variety

Comment #98 - Posted by: sholt at October 25, 2012 12:30 PM

m/35/6'/203

Row 500 meters
Body weight Bench press, 30 reps 205#
Row 1000 meters
Body weight Bench press, 9 reps 205#, 3 185#, 8 135#
Row 2000 meters
Body weight Bench press, 10 reps 135#

59:47

Comment #99 - Posted by: Nate at October 25, 2012 12:38 PM

M/37/5'8"/180

20:52 rx'd

Comment #100 - Posted by: Dave Berry at October 25, 2012 12:47 PM

M/38/6'5" 215 (thank God I recently dropped 10 pounds)

Row 500
Bench 215 20 rest then 10
Row 1000
Bench 215 10 rest then 10
Row 2000
Bench 8 rest then 2

35:27

Comment #101 - Posted by: Jay TN at October 25, 2012 12:53 PM

F/46/5'4"/155

Row 500 meters, 60# bench press 30 reps, row 1000 meters, bench lift 20 reps, row 2000 meters, bench press 10 reps. 24:19

Had to run between rooms for rower/bench, rower damper set on 8.

Just bench what you can, keep track, & see what you can do next time! Great WOD!

Comment #102 - Posted by: Dawn at October 25, 2012 12:59 PM

23:02 @ 210 lbs.

Comment #103 - Posted by: Jeff A. at October 25, 2012 1:03 PM

M/38/5'7"/130

Subbed 105 lb bench: 25:55

Comment #104 - Posted by: Dan at October 25, 2012 1:04 PM

m/42/5'8"/175

Subbed SDHP 45# for rows
50 SDHP
30 bench @175
100 SDHP
20 bench @175
200 SDHP
10 bench @175
all benches broken--ususally 3 w/ 10 second rest.

40:25

Comment #105 - Posted by: Mike A. at October 25, 2012 1:05 PM

M/25/6'0/195

20:43 as rx'd

Comment #106 - Posted by: Dan Perrier at October 25, 2012 1:17 PM

25.10 @ 205#

Comment #107 - Posted by: Tony M. (M/35/6'1"/205) at October 25, 2012 1:18 PM

BW 134.8 today

25:35 Rx'd with 135 lbs BP

Rows: 1:51, 4:02, 8:28
BP 20/10, 10/10, 10

Was slightly faster on rows and more efficient on BP than 5/21/12, but did the wod at a different gym with a very long distance (and stairs) between stations.

Comment #108 - Posted by: Bill M. m/48/5'3"/135 at October 25, 2012 1:29 PM

M/25/5'9/160
Did this workout after 5/3/1 training on bench day

500 row
30 reps bench press 160lbs
1000 row
20 reps bench press 160lbs
200 row
10 reps bench press 160lbs

rxd - 44:25

Comment #109 - Posted by: Dan Roach at October 25, 2012 1:31 PM

Subbed a CrossFit Pickens, SC wod
3 rft of:
15 Hang Power Cleans 135
15 burpees
Rest 5 minutes
5 rft of:
35 double unders
200 m. run
8:18 on part 1/10:12 on part 2 (jump rope broke on # 11 of final round had to scramble around for another rope to finish)
23:30 total

Comment #110 - Posted by: SB at October 25, 2012 1:31 PM

21:05 with 50kg.could have gone heavier but I struggled a lot last time with bench/row combo.
that 2K row sucked

Comment #111 - Posted by: Alex Cross at October 25, 2012 1:33 PM

m/41/6'4"/228

31:15 @ 75% BW (170 bench)

Used 95 lbs. for bench last time I did this WOD this past May, which was 2 weeks after starting CF.

Comment #112 - Posted by: JayW at October 25, 2012 1:34 PM

Rx'd 26:15 @ 170#

Comment #113 - Posted by: Curtis Laughren at October 25, 2012 1:46 PM

Gator6, check out BOX LIFE magazine, it's free online and has a great article about muscle ups!!!

Comment #114 - Posted by: Hoyt at October 25, 2012 1:48 PM

20:31

Went for 115lbs as scale. Could have gone higher, disappointingly. Maybe 135 next time.

M.38.170.5'10"

Comment #115 - Posted by: Dom H at October 25, 2012 1:54 PM

great challenge, m/48/6'/185
weight dropped to 65kg on bar.
500m 2min
1000 4min
2000 8:20min

total time 26:50 shattered

Comment #116 - Posted by: jtotch at October 25, 2012 1:57 PM

sdhp, 50 reps (sub'd)
205# bench press, 30 reps
sdhp, 100 reps (sub'd)
205# bench press, 20 reps
sdhp, 200 reps (sub'd)
205# bench press, 10 reps
36:30

Comment #117 - Posted by: scfd1_9607 at October 25, 2012 2:01 PM

22'55 as rx'd bodyweight 90kgs\200lbs

I realized I started with the BP first, I dunno if this made it easier or worse. great wod anyway, thanks CF

Comment #118 - Posted by: matteo/29/6'/200 at October 25, 2012 2:06 PM

m/26/207/6'3"

Subbed 135lbs Bench Press, glaring weakness in my strength, very frustrating but good to realize it. I'm going to repeat this WOD in a month.

33:41

Comment #119 - Posted by: James O'Reilly at October 25, 2012 2:10 PM

F/42/157

20:08

65# BP

Great wod! Wish I moved faster from rower to bench. That's an easy way to shave off a lot of seconds.

Comment #120 - Posted by: Rhonda at October 25, 2012 2:10 PM

20:24 (150#) (PR by 2:00)

Comment #121 - Posted by: mlt at October 25, 2012 2:11 PM

F/42/156

20:08

65# BP

Great WOD! Easiest way to shave seconds off is to move quickly between rower & bench & like everything else in CF, learn proper row tecnique.

Comment #122 - Posted by: Rhonda at October 25, 2012 2:20 PM

29:12 Rx'd

Comment #123 - Posted by: Randy M/36/160 at October 25, 2012 2:26 PM

31/6'2/200
27:30
bench press @176
This was the first crossfit workout I've copie ld straight from the site
I a) thought I was pretty strong
b) used to be a rower
c) realise neither a) or b) apply in such a horrible session

Honest...!

Comment #124 - Posted by: Gav at October 25, 2012 2:27 PM

10 pullups Emom for 8 minutes. Body weight Bench @185 and sub'd 50 lb cable rows for max reps at 2 minutes, 4 minutes and 8 minutes. Got 70 reps @ 2min, 115@ 4 min, 208 at 8 min. Total time was 19:27. 2nd wod of DU, overhead squats, push press, 300 m run.

Comment #125 - Posted by: Matt at October 25, 2012 2:30 PM

10 pullups Emom for 8 minutes. Body weight Bench @185 and sub'd 50 lb cable rows for max reps at 2 minutes, 4 minutes and 8 minutes. Got 70 reps @ 2min, 115@ 4 min, 208 at 8 min. Total time was 19:27. 2nd wod of DU, overhead squats, push press, 300 m run.

Comment #126 - Posted by: Matt at October 25, 2012 2:31 PM

6'1"/260/26
As Rxed: 21:58

Love this WOD, got to get better and more consistent with my rowing. Was able to do the bench reps all bench reps unbroken. Great WOD!!!!!

Comment #127 - Posted by: JW at October 25, 2012 2:34 PM

25:16
BP@75% BW (135#)

Comment #128 - Posted by: Tod 42/70"/180 at October 25, 2012 2:38 PM

No spotter for BP, sub push-ups for BWBP
18:37

Comment #129 - Posted by: M/38/5'11/188 at October 25, 2012 2:42 PM

No spotter for BP, sub push ups
18:37

Comment #130 - Posted by: M/38/5'11/188 at October 25, 2012 2:43 PM

M/22/5'11"/182

25:44.8 RX'd @185#

really fell off fast on the row. concur with above: 2d rd BP was bad.

Comment #131 - Posted by: Miles Forks at October 25, 2012 2:47 PM

Sub 1/4, 1/2, 1 mile run for row. No rower, too sore from SDHP yesterday.
BP RX

24:10

Comment #132 - Posted by: Brad/6'4"/205/m/32 at October 25, 2012 2:59 PM

M/52/154/1-1-06

21 Deadlift 185#
Run 600M
15 Deadlift 195#
Run 400M
9 Deadlift 195#
Run 200M

10:02

Comment #133 - Posted by: bingo at October 25, 2012 3:16 PM

M/23/5'10"/ 195lb


18:30 rx'd

Comment #134 - Posted by: Tom at October 25, 2012 3:19 PM

M/24/6'4"/210
Bench at 115 lbs, no spot

19:04

Comment #135 - Posted by: Jamin at October 25, 2012 3:27 PM

26:10 (still getting over a chest cold)
Subbed 25 lb. SDHPs for row - 100 for rounds 2 & 3
175 lb. bench.

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

Comment #136 - Posted by: Brett C. m/31/6'0"/175lbs. at October 25, 2012 3:36 PM

subbed 155lb bench (bum shoulder). Bw is 190
all else as rx'd

41:28

Unfortunately my gym has weight equipment and cardio on different levels.. typical....transition takes forever.

Comment #137 - Posted by: c-los at October 25, 2012 3:50 PM

135# bench press (BW = 155#)

22:45

Comment #138 - Posted by: James M/30/5'7"/155 at October 25, 2012 3:59 PM

Modified / Scaled for me and my TKA + no bench or rower
For time:
Sled Drag/Pull 100 meters with 105lbs
25 pound weighted push-ups, 30 reps
Sled Drag/Pull 200 meters with 105lbs
35 pound weighted push-ups, 20 reps
Sled Drag/Pull 300 meters with 105lbs
45 pound weighted push-ups, 10 reps
25:29
M/55/6’/200

Comment #139 - Posted by: Pete In Sun City at October 25, 2012 4:00 PM

23.54
used 135 lbs for BP

Comment #140 - Posted by: Kyle A. at October 25, 2012 4:14 PM

M/45/5'8"/160
Bench at 120lb.
21:55

Comment #141 - Posted by: Tim at October 25, 2012 4:16 PM

M/35/5'4"/145lbs
Bench with 145lbs
22:59

Comment #142 - Posted by: Matt Burritt at October 25, 2012 4:30 PM

Sounds like a fun wod. Been workin out at Crossfit Tahlequah. Nice to be in an all Crossfit enviroment instead of the traditional gyms. Although had to miss today.

Comment #143 - Posted by: Josh DB 374 at October 25, 2012 4:30 PM

No working display on rower, so:

For time:
Row 2 minutes
65# Bench press, 30 reps
Row 4 minutes
65# Bench press, 20 reps
Row 8 minutes
65# Bench press, 10 reps

17:13

Comment #144 - Posted by: Carole (F/54/5'6"/135) at October 25, 2012 4:35 PM

BW = 205lb

24:30

Comment #145 - Posted by: Larry at October 25, 2012 4:40 PM

After 4 years, I'm back posting on mainsite WODS again.

Subbed, SDHP for ROWS
Pushups for benchpress(Don't have bench nor, regular weight set)
added 100 single jump ropes and 10 du after each set of pushups.

Comment #146 - Posted by: Chris from TX at October 25, 2012 4:42 PM

Crossfit beginner longtime lifter and active duty Marine 23:19 for WOD, i thought it was decent but i definitely need to improve.

Comment #147 - Posted by: cal4days at October 25, 2012 4:47 PM

M/41/198lbs/6'2"
Rx'd @ 19:25

I felt real strong on BP's w/first 30 unbroken then 2nd round I hit 15 unbroken. Last round was difficult but unbroken. Rowing burned the lungs like a MOFO but knocked it out. Albuquerque is about as high up as Denver so O2 was not my friend.

Comment #148 - Posted by: Kevin Fox at October 25, 2012 4:56 PM

#4 (Clinton24) - I am not sure if your surgery is open or laparoscopic, but if it's laparoscopic, then your recovery will be different from mine. I had an open inguinal hernia repair on July 13. Mine was a pretty good-sized hernia - the surgeon had to do a bit more dissection than he would for a typical repair. I needed about 6 weeks off before resuming Crossfit, and at first I scaled the WODs I thought I could handle and did lots of bodyweight stuff (Cindy, Mary, Angie w/o situps, etc.) and rowing. No deadlifts, oly lifts, or GHD. By September 10, I had resumed doing the WODs rx'd. I still have to be really careful with oly lifts because the bar will hit my scar and that sucks mightily. Hopefully you're young and will recover faster than I did at my ripe age of 42. Hang in there and don't push too hard the first couple of days when the anesthesia is keeping the pain away.

Comment #149 - Posted by: Rob M at October 25, 2012 5:00 PM

For time:
50 SDHP(45#)
Weighted push ups(25kg, 55#), 30 reps
100 SDHP(45#)
Weighted push ups(25kg, 55#), 20 reps
200 SDHP(45#)
Weighted push ups, 10 reps

42:03

Comment #150 - Posted by: Saganamooo at October 25, 2012 5:05 PM

Workouts like this make me want to lose weight. 5'10/225 took me 55:58 as rxd. I hate skinny people lol

Comment #151 - Posted by: david at October 25, 2012 5:09 PM

For time:
50 SDHP(45#)
Weighted push ups(25kg, 55#), 30 reps
100 SDHP(45#)
Weighted push ups(25kg, 55#), 20 reps
200 SDHP(45#)
Weighted push ups(25kg,55#), 10 reps

42:03

Much better than last time
Last time I did 50/100/150 SDHP(40#), 30/20/10 parallette push ups for 45:10

Comment #152 - Posted by: Saganamooo at October 25, 2012 5:10 PM

M/45/5'9/155

27:30 at 75% bw

All needed and all I had in me.

Comment #153 - Posted by: anthony at October 25, 2012 5:17 PM

23.36. The rowing was tough but did the entire thing :)

Comment #154 - Posted by: Serena at October 25, 2012 5:20 PM

5/21/2012 22:33.
Today 21:35.
Bench press 185. Bodyweight 185.

Comment #155 - Posted by: Kurt M/39/185 at October 25, 2012 5:21 PM

25:54 at 3/4x bodyweight for bench.

this after single repping to deadlift max (400#, highest since stress fracture to femur)

Comment #156 - Posted by: Ben at October 25, 2012 5:25 PM

26:50 100% bodyweight 230lbs

Comment #157 - Posted by: Jarred at October 25, 2012 5:28 PM

M/27/6'3"/225

30.46-rX bench but no rower so sdhp ugggghhhh tired of those things this week the last set destroyed me.

Comment #158 - Posted by: Tradd at October 25, 2012 5:31 PM

20:53

Scaled bench press to 50kg (68% body weight)

Comment #159 - Posted by: Brett (M/24/188cm/74kg) at October 25, 2012 5:32 PM

00:20:43:39

Comment #160 - Posted by: Rob at October 25, 2012 5:37 PM

M/35/5'7"/168

20:59 Rx

Comment #161 - Posted by: Mike at October 25, 2012 5:44 PM

Subbed 125 lb oh press. Or seventy pct be. Wow. 26.5 min. Must be tired cause everything about this pissed me off. The presses were hard to do. Felt like if I did one more sdhp is was going to start hitting myself in he'd with kb as less painful option. Time for rest day....

Comment #162 - Posted by: John at October 25, 2012 5:46 PM

Thanks T & Hoyt for your comments!

Comment #163 - Posted by: Gator6 at October 25, 2012 5:54 PM

M/38/5'8"/175Lbs
22:24 Rx

Loved it!

Comment #164 - Posted by: Joshua M. Weaver at October 25, 2012 6:05 PM

M/35/5'9"/154lbs

as Rx'd with Bench Pressing 155lbs
Time was 21:46

Rowing is grueling!!!

Comment #165 - Posted by: Jean-Jamil Rojer at October 25, 2012 6:46 PM

AS rx'd
27:54

Comment #166 - Posted by: Tom m/51/5'10/177 at October 25, 2012 7:14 PM

Great WOD!!
Rx'd 26:45
Bench was broken up into several sets

Comment #167 - Posted by: RYAN B/m/24/6'3/214 at October 25, 2012 7:29 PM

As RX'd @ 185 lbs

30:53

Comment #168 - Posted by: MattPatt at October 25, 2012 8:09 PM

Wuuuuu!!!! great WOD, 23:21 with 180#....

Comment #169 - Posted by: Jonathan at October 25, 2012 8:30 PM

17:12
Scaled bench press to 115# (68% BW)

Comment #170 - Posted by: phill 37deg21'41"N 118deg23'43"W at October 25, 2012 8:54 PM

31:05.94
50 Sumo Deadlift High pulls 20kg
30 reps bodyweight bench press 80kg
100 Sumo Deadlift High pulls 20kg
20 reps bodyweight bench press 80kg
200 Sumo Deadlift High pulls 20kg
10 reps bodyweight bench press 80kg

Comment #171 - Posted by: Zayed at October 25, 2012 8:59 PM

m/40/6/195
As Rx'd
Had a hard time pushing up the weight tonight.

31:25

Comment #172 - Posted by: Jeremy A. Olive at October 25, 2012 9:01 PM

M/5'10/175
Bench 185
Time 25.00
Row sucked

Comment #173 - Posted by: Jeremy wells at October 25, 2012 11:44 PM

24:13 (75% bodyweight)
Had to be careful with internal bruising on my chest. Still hurts.

Comment #174 - Posted by: Brent Langrehr at October 26, 2012 12:34 AM

m/29/180cm/70kg

For time:
Row 500 meters
70kg (21reps) 60kg (9reps) Bench press, 30 reps
Row 1000 meters
60kg Bench press, 20 reps
Row 2000 meters
60kg Bench press, 10 reps

32:00

Comment #175 - Posted by: ukr17 at October 26, 2012 1:02 AM

M/34/173cm/70kg

Rowing replaced with runing 400/800/1600
Bench press with body weight

25:23

Comment #176 - Posted by: Rimas at October 26, 2012 1:43 AM

m/38/5'10"/163lbs

50 sdhp
30 bench-press @ 155lbs
100 sdhp
20 bench-press @ 155lbs
100 sdhp + 1000m run
10 bench-press @ 155lbs

34:23

Comment #177 - Posted by: LMM at October 26, 2012 1:47 AM

run .5 / 1 / 1.5m
Pushups 60/40/20

27:10

Comment #178 - Posted by: texinma (m/43/5'7/148) at October 26, 2012 3:16 AM

M - 24 - 180 - 5ft9

RX'd - 24;49

split level gym with rower and bench which was a good rest bite

Comment #179 - Posted by: Robbie Wakes at October 26, 2012 4:57 AM

F - 32 - 165
29:13

190 bench - goal was to just finish, never thought I would make it through that last row, it was a beast.

Comment #180 - Posted by: boo-urns at October 26, 2012 6:03 AM

M-27-168LBS
26:15 bench 175lbs

Comment #181 - Posted by: Tyler at October 26, 2012 6:39 AM

I wish we had a box where a live. there are 8 gyms near where I live none with a rower.

50 sdhp 45pds
30 bench 205 Pds
3/4 mile (had to sub because my sdhp station was taken)
20 bench
200 sdhp
10 bench

Comment #182 - Posted by: hollyhog at October 26, 2012 6:46 AM

I wish we had a box where a live. there are 8 gyms near where I live none with a rower.

50 sdhp 45pds
30 bench 205 Pds
3/4 mile (had to sub because my sdhp station was taken)
20 bench
200 sdhp
10 bench

26: 50

Comment #183 - Posted by: hollyhog at October 26, 2012 6:47 AM

M/29/180

used 180 on bench

27:54

Comment #184 - Posted by: BTO at October 26, 2012 6:53 AM

M/183/22

Time was 31:17... A lil disopointed but I did have to change song twice haha iPod shuffle did me dirty! And had to re rack my weights after someone took them off while I was rowing. Can't wait for tomorrow's! Have a great day

Comment #185 - Posted by: RioSandiego22 at October 26, 2012 7:00 AM

M/28/180lbs

24:34, 190 bench

Never been so happy to get back on a rower. Simple, elegant programming.

Comment #186 - Posted by: Patrick Midgley at October 26, 2012 7:15 AM

RX'd

32:15

Comment #187 - Posted by: Patrick C (M/30/5'11 /215 lbs) at October 26, 2012 7:27 AM

body wt--206
bench press 215

23:50

dropping wt from 218lb-trying to get to 200lb--don't want to lose strength---so, did same wt as last time--about 10lb over bw

m/48/6'/206

Comment #188 - Posted by: mtvet at October 26, 2012 7:52 AM

Why do people think that weights used in the games should be based on Bodyweight? This makes no sense at all unless you are weak and small, which means you have no place in that level of competition.
The same argument could be made that heavier athletes have a more difficult time completing plymetric and gymnastic based movements. But that is ridiculous as well.
The whole purpose is to find the best rounded athlete, stronger larger athletes will excel in heavy lifts, while smaller will excel in bodyweight based movements, and the well rounded athlete will excel in both.
Sorry just got annoyed reading these posts today

Comment #189 - Posted by: chris at October 26, 2012 7:59 AM

row 500m: 1:58
BP #185: 10-7-7-6
row 1000m: 4:06
BP #185: 8-6-6 pulled something
row 2000: 8:06
shoulder press #135: 10
Total: 32:16

Comment #190 - Posted by: jh 44/210 at October 26, 2012 8:45 AM

m.32.69.175;
9:54;

1 set 50 SDHP w/ 45# bar;
1 set 30 x 175 BBBP;

Comment #191 - Posted by: djf at October 26, 2012 8:49 AM

23:04

65# BP

F/24/5'0"/100

Comment #192 - Posted by: Anna at October 26, 2012 8:54 AM

m/35/135#/5'6"

AS rx'd, Bench was 135#
500m
30 Unbroken
1000M
20 Unbroken
2000M short break at 1000m (hammy tightened up)
10 Unbroken

Time 20:53

Never rowed more than 500m at a time before today, so i am STOKED.

Comment #193 - Posted by: Robert at October 26, 2012 9:00 AM

51 / 175

used 135# for bench press

28:55

Comment #194 - Posted by: tom perry at October 26, 2012 10:30 AM

29:36 Rx

Comment #195 - Posted by: fathertyme 34/m/6'/180# at October 26, 2012 10:37 AM

m/36/168/67"
20:00 as rx'd. First set of 30 bench press (170lbs.) unbroken

Comment #196 - Posted by: Carl H. at October 26, 2012 11:04 AM

as rx'd at 150#

22:41(22:15 last at 145#)

Comment #197 - Posted by: Bells at October 26, 2012 11:08 AM

As rx 34:20
damn bench press.

Comment #198 - Posted by: Brian M/20/5'8"/170 at October 26, 2012 11:20 AM

135 lb. bench

28:05

Comment #199 - Posted by: Josh at October 26, 2012 11:41 AM

m/36/67"/168

20:00

50 SDHP 45lb bar
170 bench press, 30 reps, unbroken
100 SDHP 45lb bar
170 bench press, 20 reps
200 SDHP 45lb bar
170 bench press 10 reps

Comment #200 - Posted by: Carl H. at October 26, 2012 12:37 PM

1:17:00

Comment #201 - Posted by: myles456 at October 26, 2012 1:23 PM

M/33/166/5'6

Scaled WOD
For time:
50 SDHP @ 45#
Elevated push up, 30 reps
100 SDHP @ 25#
Elevated push up, 20 reps + 10 reps

19:28

Comment #202 - Posted by: Aldo Villasenor at October 26, 2012 1:54 PM

42:25

Comment #203 - Posted by: Pacers at October 26, 2012 2:59 PM

RX +
33:40
used 125%BW (225) for bp
my first time posting; just starting crossfit

Comment #204 - Posted by: halkster m/34/181/5'7 at October 26, 2012 4:17 PM

121025:
50 SDHP
70 kg x 30
1 km run
70 kg x 20
2 km run
70 kg x 10
29:38 (PR)

Compared to 120521: 34:40

BW=185#

Comment #205 - Posted by: DPL at October 26, 2012 4:34 PM

F/51/5'6/125
26:30
50 sdhp unbroken 35# for all sets
Bench 65# unbroken
100 sdhp 40/40/20
Bench 75# unbroken
200 sdhp broke every 30
Bench 95 unbroken
Bench heavier next time

Comment #206 - Posted by: D.S. at October 26, 2012 4:58 PM

M/43/190/5'8"

190lb bench as rx'd

Had to break up the BP's the worst on the first set 10-10-5-5 and split up the 2k rows on the last set 1000-500-500.

Good WOD, great burn. Keep them coming.

Comment #207 - Posted by: Mike S. at October 26, 2012 5:50 PM

Time 25:50

Comment #208 - Posted by: Mike S. at October 26, 2012 5:51 PM

36:49 w/ 135lbs, 1k 4:13, 2k 8:43 vs
35:51 w/ 135lbs, 4:00 1k, 8:38 2k 5/25/12
33:27 w/ 155 for 18 reps, then 135 for rest 9/5/09
41:17 brutal. had to stop for 10 mins during 2000m row--quad cramps. bench 15x175, 10x155, 5x135 1st set; 135 for other 2 sets. 7/22/06.

1k run wu 4:54

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

Comment #209 - Posted by: kevin o at October 26, 2012 5:56 PM

had to sub bench with 2 x 85lb dbbells, I think that was harder than 185lb barbell

30:40

Comment #210 - Posted by: Troy at October 26, 2012 6:03 PM

6'3" 245
28 minutes of hell

Comment #211 - Posted by: Mark at October 26, 2012 6:15 PM

Subbed SDHP 45# for rows
49kg bench press, body weight 96
28:00

Comment #212 - Posted by: lucio1928,M/40/184cm/96kg at October 26, 2012 6:41 PM

22:03 @ 205#

Comment #213 - Posted by: Jdisch at October 26, 2012 6:51 PM

M/18/5'11"/170
scaled bench to 125lbs
19:30

Comment #214 - Posted by: stemme at October 26, 2012 7:13 PM

Oops #204 should read
23:40
Rx +
225bp@181bw

Comment #215 - Posted by: Halkster m/34/181 at October 26, 2012 7:42 PM

Oops #204 should read
23:40
Rx +
225bp@181bw

Comment #216 - Posted by: Halkster m/34/181 at October 26, 2012 7:43 PM

Scaled bench to 135#. No rower. Subbed speed drills for cardio. Shoulder couldn't handle any more sdhp's this week. Didn't time. Guessing around. 20 min.

Comment #217 - Posted by: Todd walters at October 26, 2012 7:44 PM

38:00
140# bench
30# SDHP

Comment #218 - Posted by: JT m/39/5'10"/175 at October 26, 2012 9:02 PM

50:12

Did first 16 reps of 1st round at 185#(body weight), but I was reduced to grinding out singles, so dropped to 165# for remainder.

Rows looked like this:
500m = 1:58
1000m = 3:59
2000m = 8:14

Rowing goal was to pace just under 2:00 per 500. Close but no cigar on 2000m.

Comment #219 - Posted by: Ronnieboy at October 26, 2012 9:19 PM

C-
@ CFS
120# not BW, I'm sure it's way under
28:25

Comment #220 - Posted by: Jeff & Charity @ CF Snohomish at October 26, 2012 9:36 PM

28:00

M/34/5'10/175

Bench sets:
30- 15@135, 15@145
20- 10@145, 10 @155
10- 5@155, 5@165

Didn't think I could do full bodyweight for 60 reps, but realized as I was going that I could lift more. Can't help but wonder if I had just put 175 on from the start, if I could have done it.

Comment #221 - Posted by: Dan at October 27, 2012 12:44 AM

26:40

Comment #222 - Posted by: Parker13 at October 27, 2012 5:04 AM

28:30
1st time PR
208lbs

Comment #223 - Posted by: lucien at October 27, 2012 5:27 AM

23.40
115lb, 115lb, 135lb. 170lb body weight

Comment #224 - Posted by: BigMoon at October 27, 2012 7:56 AM

32:58, Rx'ed 205 lbs ... Not that pleased. Time includes racking weights and walking to/from rower ~:45 walk.

Comment #225 - Posted by: whc at October 27, 2012 8:13 AM

23:49 with 225LB bench

Comment #226 - Posted by: Brian at October 27, 2012 9:34 AM

23:49 with 225LB

Comment #227 - Posted by: Brian at October 27, 2012 9:35 AM

21:41 rx @ 180#

Comment #228 - Posted by: Jfurtado at October 27, 2012 10:02 AM

1st time rx'd 32:10.
Cardio needs more work, nearly spewed on the 2000m!

Comment #229 - Posted by: Mark foz at October 27, 2012 12:15 PM

27:10

50 SDHP
50 Ring Push-ups w/20# vest
100 SDHP
35 RPUW20#V
200 SDHP
20RPUW20#V

Comment #230 - Posted by: Paul Daniel at October 27, 2012 3:18 PM

21:36
Bench @ 135#

Comment #231 - Posted by: jlg-50-165-5'10" at October 27, 2012 3:32 PM

As rx'd
34:54:(
38/m/205
The rows killed me

Comment #232 - Posted by: Dave at October 27, 2012 3:32 PM

Capped it at 30 minutes. Subbed 185# press.

Finished 160 sdhps on the third round.

Comment #233 - Posted by: Sinal M/33/5'9"/210 at October 27, 2012 5:03 PM

M/42/5'8"/172

Scaled to 80% bodyweight

22:00

Round 1 5:24
Round 2 7:04
Round 3 9:32

Comment #234 - Posted by: Jon Craig at October 27, 2012 6:49 PM

Sub'd Speed Ladder
30 Reps Bench Press 205lbs for 20 Reps, 185lbs for last 10
Speed ladder
20 Reps Bench Press 185lbs
Speed ladder
10 Reps bench press 155lbs

Comment #235 - Posted by: T. Harbin at October 28, 2012 2:27 PM

F/25/5'4"/120

25 standing rows 30lbs
Bench press 1/2 body weight 30 reps
50 standing rows 30lbs
Bench press 1/2 body weight 20 reps
100 standing rows 30lbs
Bench press 1/2 body weight 10 reps

17:17

Comment #236 - Posted by: Chelsey at October 28, 2012 6:29 PM

Scaled, pair-teamed this one:

- Row 500 meters while other person does bench press, 30 reps. Switch (kid did 45# bench, I did 95#). Do deads if waiting for rower.

- Row 1000 meters while other benches 20 reps. Switch (kid 45# bench, me 115#). Deads while wait for rower.

- Row 1500 meters while other benches 10 reps.
Switch (kid 45# bench, me 135#). Deads while wait for rower.

Took us 33 minutes and change. Fun.

Comment #237 - Posted by: matt h at October 28, 2012 8:11 PM

M/16yrs/175lb/178cm

Everything rxd @ 30:40

Wrist sprain recently, made it hard on BP.

Comment #238 - Posted by: AlbertS at October 28, 2012 8:38 PM

27:50

#70

Comment #239 - Posted by: tom juhn at October 29, 2012 2:57 AM

20:30
There was about 20 meters, two stanchion and one door in my way.

Comment #240 - Posted by: Peter Nemr M/31/65.5"/171 at October 29, 2012 3:27 AM

As Rx'd...modified weight to 145 lbs...20:30

2 months of CF = a lot stronger. I should have used 155 or 165. The bench was not challenging enough

Comment #241 - Posted by: Gravy at October 29, 2012 5:32 AM

WOD as RX'd but with 135# Bench Press
31:26
Good Workout.
Was at SW Y and had a couple phone calls.

Comment #242 - Posted by: dyagg at October 29, 2012 6:05 AM

M / 175lbs / 5'11 / 24yrs / @Qatar

RX'd - 25:45

Comment #243 - Posted by: Martins at October 29, 2012 6:06 AM

M/38/5'8"/150

24:40

Comment #244 - Posted by: bobm at October 29, 2012 9:12 AM

M/30/185

@185 29:41, with a walk across the gym and down a flight of stairs between the C2 and the bench.

Comment #245 - Posted by: Mike at October 29, 2012 10:19 AM

Used 225 pounds
23:29

Comment #246 - Posted by: B miller 5'9" 228 at October 29, 2012 11:43 AM

used 135#
21.04

Comment #247 - Posted by: Nathan/m/165#/1979-since2008 at October 29, 2012 11:59 AM

was not feeling the bench press, so did only 135lbs

23:24

Comment #248 - Posted by: Saam at October 29, 2012 4:24 PM

subbed ring push ups for b/w bench press: 20:45 (pr)

Comment #249 - Posted by: GU997/M/43/200#/5'10" at October 29, 2012 5:05 PM

M/37/5'11"/190lbs

Had to do this at my work gym. There wasn't any 5 or 2.5 lb weights so I went to 205 (15 lbs over my weight).

34:23

Comment #250 - Posted by: Casey R at October 29, 2012 8:14 PM

M / 22 / 180lb / 5'9
25:56

Comment #251 - Posted by: Chris Williams at October 30, 2012 1:50 AM

29:55 as rx
Bench broken sets
30 - 5/5/4/3/2/2/2/2/2/2/1
20 - 4/3/2/2/2/then 1s
10 - 7/1/1/1
Maintained about 2:05/500m pace on row

Comment #252 - Posted by: PW56 at October 30, 2012 9:23 AM

29:31. 70% of bodyweight, 264.5 =185 lbs + chain and fat gripz.

Comment #253 - Posted by: Elliott Harding at October 30, 2012 11:11 AM

Day 18?
M/45/6'0"/191
Made up this WOD on Tue-121030
Time: 41:34
BW - used 195 to compare to 120521 - (41:58)
Cut 24 seconds off my last time... was hoping for a bit more.

Comment #254 - Posted by: fargingbastige at October 30, 2012 11:18 AM

66 kg bench press and subbed 20 kg barbell sdhp for rows.

Finished Rounds 1 and 2, and got through 180 sdhps for Round 3 when I remembered I was late for a work appointment. So I had 20 sdhps to go and 10 more benches. My time at that point was 19:48, and I estimate that it would have taken just two or three minutes to finish the wod. I came back later and did 50 sdhps and 15 benches after the apt was finished to make up for what I missed. I did this after maxing out on bench at 110 kg.

Comment #255 - Posted by: Mik at October 31, 2012 2:29 AM

Missed a few workouts last week and really wanted to do this one.

20:18; really pushed the rowing to do all 500m under 2:30., scaled bench press to 110#

Comment #256 - Posted by: craig M/52/5'9/175 at October 31, 2012 12:20 PM

as rx'd @ 195

35:58

Comment #257 - Posted by: Crossfit Chris at October 31, 2012 5:18 PM

M/ 38/ 134 lbs/ 5'-6"
As Rx: 23:55
This was a tough WOD.. it didn't help me that I was kind of tired from last night's WOD, that i did more work than was Rx'd. I did the 50 pullups, 75 situps, i ddi 75 OHS w/ 75 lbs & 75 DUs for 2 Rounds the night before.
Well, for me, everything ws feeling fine on this WOD, until the 2K Row... I was feeling that from about 250 m. into the WOD... seriously. Not sure why, but I was zapped. I played with the damper a bit but i was a bit zapped. I basically did the rows in about 1:54, 4:15, and 8:40.. really fell off on the 2K.. I hobbled over and finished the benching.. I felt pretty good on the bench.. I never have a spot and use 135 lbs, so I basically stop when I'm getting close. At the end it would be nice to go for one more rep every once in a while. I was trying to concentrate on really getting a super solid base and then using my whole body... I did feel my legs drive and my entire back tight to the bench.. much more solid. I have been feeling my shoulders from a lot of pushups lately, but this felt fine.
A little stretching and then home.. My butt and hams were super tight until about 10 minutes of stretching afterward.
Great WOD.

Comment #258 - Posted by: Anton at November 1, 2012 7:46 AM

M/46/83kg
Scaled: 50 kg
22:10 (2:21,2:29,5:10,1:48,9:39,0:43)

Comment #259 - Posted by: Hans at November 1, 2012 9:31 AM

26:59 @ 185lbs.

Comment #260 - Posted by: Kevin: M/40/195/6' at November 1, 2012 3:23 PM

35:00

Comment #261 - Posted by: Sherwood M/24/5'11"/210 at November 3, 2012 12:59 PM

M/49/255
30:00 on the nose

Comment #262 - Posted by: BBH at November 3, 2012 1:49 PM

m/38/5'9/173
CFWU-2. Pushups instead of dips 2nd. Monkey touches w/left arm. Superman. DU.
24:38
Not bad considering I only had spotter last round. This one done unbroken. Decent pace on row overall. Legs starting to fatigue last couple of 100's. About 6 lbs lighter compared to last so bench not bad overall. Used 175 lbs
5/21/12: 23:45-175 lbs
6/14/10: 26:37
5/18/09: 28:25

Comment #263 - Posted by: jrm at November 3, 2012 6:04 PM

25:27 115# bench press, C2 rower.

Comment #264 - Posted by: Kelly Moore 49/F/5'/112# at November 5, 2012 2:59 PM

me - m\40\185 - 51:00 - bench nearly killed me! :)
Nephew - m\25\170 - 29:58 -- he went first, and I actually thought that I was going to go faster... ha!

Comment #265 - Posted by: Earl at November 5, 2012 8:44 PM

Rx'd 80kg bw 21.50

Comment #266 - Posted by: Sam at November 6, 2012 5:40 AM

M/40/5'11"/205

Subbed each 500m row for 400m run.
Bench pressed 62kg (2/3 bw).

25:07

Comment #267 - Posted by: Jose-Luis Morales at November 6, 2012 8:46 AM

Did this on 11/1/12 -

M/23/5'6"/155

Did Bench Press at 165#

19:22

Comment #268 - Posted by: Chris G. at November 7, 2012 9:41 AM

25.23
Dropped weight to 185 on bench for second set.

Comment #269 - Posted by: HCJ/M/30/205/6'0" at November 8, 2012 7:07 PM

23:22 @180 a 3 min pr for me
180/m/36/5'10

Comment #270 - Posted by: Craig hicks at November 8, 2012 9:33 PM

85# Bench press, gotten broken down into pairs rather quickly but so much fun!

30:20

Comment #271 - Posted by: Boo Boo F/147/5'8/24 at November 9, 2012 4:49 PM

Bw 165

35:25

Scaled bp last time to 155 > 26:30

Comment #272 - Posted by: Ukkrew at November 12, 2012 8:45 AM

rx 85kg 29:40

Comment #273 - Posted by: tum1 at November 12, 2012 12:12 PM

For time:
Row 500 meters
Body weight Bench press, 15 reps
Row 1000 meters
Body weight Bench press, 10 reps
Row 2000 meters
Body weight Bench press, 5 reps

BW:185 Time 32:56

Comment #274 - Posted by: Jeff Gebbie at November 13, 2012 6:06 PM

52/m/186

Scaled BP to 155, last row only 1k, 27:31

Comment #275 - Posted by: denob at November 13, 2012 6:52 PM

time on June 2012: 40:14

scaled to 225#

41:49

m/41/5'8/240

Comment #276 - Posted by: phat boi at November 27, 2012 10:03 PM

27:35 rx'd
m/34/6'/210

Comment #277 - Posted by: Brad at March 15, 2013 12:29 PM

m/23/5'5"/160

25:15 rx'd. had to do some walking back and forth from rower to bench since I was a the Y. but so be it.

Comment #278 - Posted by: Nick K. at March 15, 2013 1:01 PM

M/28/5'11"/185

First WOD 25:20

Comment #279 - Posted by: Corey at March 16, 2013 6:55 PM

34 minutes. 205lbs. 51 yrs. young (thanks to crossfit).
Rowing was 13:35 of the workout. Bench was really challenging. Crossfit: Starting month 3. Best workout routine I've ever tried.

Comment #280 - Posted by: Joe. V. at March 18, 2013 3:03 PM

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

14:09

Comment #281 - Posted by: Manchild at March 25, 2013 5:56 AM

35:45 29.04.13 80k(94%)x 25,20,10, SDLHP 50,100,200 (well broken) tried to make up the 5 benches at end but exhausted.

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

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

Comment #282 - Posted by: zenoperegrinus at April 29, 2013 12:36 AM

CFWUx1 (sub 15x20kg, 8x60kg bench for dips)
40:00
75kg (165) bench

Comment #283 - Posted by: Doug at July 4, 2013 2:53 PM

RX
165#BP
24:16

Comment #284 - Posted by: sr at October 31, 2013 7:43 AM
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