November 1, 2012

Thursday 121101

10 rounds for time of:
Deadlift, 3 reps
1 Back tuck

Post time and loads to comments.

MonicaSandgren_tractorpistol_th.jpg

Enlarge image

Monica Sandgren, Shakopee, Minnesota.


"Back Tuck Progressions" with Laurie Galassi, CrossFit Journal video [wmv] [mov] [HD mov]


WOD Demo with CrossFit Santa Cruz - video [wmv] [mov] [HD mov]

Posted by Pukie at November 1, 2012 5:00 PM
Comments

Looking at the subs in the video, I am thinking the skin the cat on the rings modification is the one I'll choose... Should be fun

Comment #1 - Posted by: Ronnieboy at October 31, 2012 5:28 PM

Is this a trick for "trick or treat"? I know it's halloween and all....

Comment #2 - Posted by: amy at October 31, 2012 5:39 PM

Son of a...

Why is my ankle hurt??? I want to show off

Comment #3 - Posted by: Chris S at October 31, 2012 5:41 PM

Crazy.. I love it!!!

Comment #4 - Posted by: Michelle Stafford at October 31, 2012 5:42 PM

When the hell did CrossFit become part of the Nitro Circus? I'm too old to have my ass over my head in mid air.

Comment #5 - Posted by: Mike at October 31, 2012 5:44 PM

Hello broken neck. This should be a treat!

Comment #6 - Posted by: Matt at October 31, 2012 5:49 PM

CrossFit, you've done it again; ladies and gentlemen, the most fun workout on the planet!

Comment #7 - Posted by: Ariel at October 31, 2012 5:52 PM

farm girls rock. I'm married to one and raising two

Comment #8 - Posted by: Brian at October 31, 2012 5:55 PM

risk/reward?

Comment #9 - Posted by: tools at October 31, 2012 6:09 PM

Gonna need a sub for the back tuck flip. A safe, sane one.

Comment #10 - Posted by: Dr B at October 31, 2012 6:09 PM

very cool wod

Comment #11 - Posted by: Mel/39m/5'10"/175 at October 31, 2012 6:24 PM

LOVE this WOD. Will be doing this next time I'm in open gym but don't have the mats at my box.

Comment #12 - Posted by: Bobbi Lynn at October 31, 2012 6:36 PM

EMS is standing by...

Comment #13 - Posted by: Jeff Jackson at October 31, 2012 6:43 PM

Can any one say law suit?

Comment #14 - Posted by: Spidery ask at October 31, 2012 7:11 PM

Love it!

Comment #15 - Posted by: Andy at October 31, 2012 7:15 PM

Looks like a treat to me. Deadlift is an arbitrary weight based on...preference?

Comment #16 - Posted by: Jake at October 31, 2012 7:27 PM

So my plan is to do the deadlifts and then body weight power clean to work on explosiveness. Just wondering if people have opinions on whether that's a good substitute

Comment #17 - Posted by: Mike at October 31, 2012 7:31 PM

Thank you for a great wod hq. I love learning and trying new things, which is what crossfit is all about. Great video by laura, extreamly informative.

More of this!

Comment #18 - Posted by: Taylor at October 31, 2012 7:36 PM

Down.

Comment #19 - Posted by: thomasmc at October 31, 2012 8:31 PM

Stop complaining, tons of safe subs shown.
Deadlift x3 seems arbitrary here.
Writing this on beer and chocolate, sorry if its blunt.

Comment #20 - Posted by: Blake at October 31, 2012 8:37 PM

I'm new to crossfit I'm 54 and 210 lbs
If I can't complete a round (out of shape)
Should I reduce the weight so i can increase the reps and my heart rate? I feel like the fat girl standing
There not being able to participate
Maybe I'm not in good enough shape for crossfit

Comment #21 - Posted by: Patti at October 31, 2012 8:44 PM

First main page WOD w/ back-flips?

Comment #22 - Posted by: TomW at October 31, 2012 8:51 PM

M/29/136#

Heck yeah!

Rx'd with Deadlifts at 225# (102.5kg)
Done outside on the grass
2:59


Comment #23 - Posted by: Keen-NZ at October 31, 2012 9:47 PM

#20/Patti--its all about scaling. Do the weight that allows you to complete the workout. Remember its high intensity exercise, just don't go too hard too soon into your program. Just be committed... you'll be amazed how much and how quickly you improve.

Comment #24 - Posted by: Jim R. M/50/5'8"/155 at October 31, 2012 9:51 PM

Hi Patti,

If you can't finish a round I think reducing the weight is a good idea. I often scale weights for myself if I cannot complete it as Rx'd. Another thing that could be beneficial to do is to cut down on the number of rounds you do as well. For instance, if a WOD calls for 9 do 3 as fast and hard as you can (with good technique of course) and see how you feel afterwords. Maybe next time scale up the weight and/or the number of rounds. No one starts out "a beast" but instead works into it and builds from the roots up.
And you ARE good enough for Crossfit. You might not be at that level you want to be at yet but keep working at it and you WILL get there.
Best,
rh

Comment #25 - Posted by: rh at October 31, 2012 10:00 PM

Watching the video at first I was wondering if anyone was going to go Rx. Then red shorts dude kills it. Well done man. Looked bada$$!

Sadly no padding in my garage so I think a power clean followed by a backwards summersault will be my sub.

Comment #26 - Posted by: Mule at October 31, 2012 10:29 PM

Hi,

I am 28 years old and 165lbs. Any recommendation on how much weight to dead lift for this work out?

Comment #27 - Posted by: Robert at October 31, 2012 11:44 PM

skin the cat + release looks like a good fit. back tweaked so may wait a day or two.

continue to admire laurie galassi's coaching. looked to me as though she gave thoughtful, in the moment feedback to nearly every drill-rep done by 4-6 folks for a good long while -- that's impressive coaching.

Comment #28 - Posted by: matt h at October 31, 2012 11:48 PM

http://www.nevermindthebuspass.com/wp-content/uploads/2012/04/prilepins-chart.png

This should help for loading. I would stick to about 60% of max as there are 30 reps.

Anyway, hope this helps. My box Got a crash mat recently and I've landed a few over the last few weeks. Time to put it in a WOD :D

Comment #29 - Posted by: James Jones at November 1, 2012 1:00 AM

4:48
Subbed 1 tuck jump & 1 skin the cat for back tuck.
Ddlft 235#

Comment #30 - Posted by: ART/M/44/5'5"/148 at November 1, 2012 2:18 AM

@24 Robert
The weight should be what you consider decently heavy.

Comment #31 - Posted by: Mike at November 1, 2012 2:22 AM

Better for 'Trick or Treat' rather to dance Psy~

Comment #32 - Posted by: Leo at November 1, 2012 2:44 AM

4:35 (185 lbs deadlift)
Skin the cat variation

Comment #33 - Posted by: gb 45/m/71"/185# at November 1, 2012 2:51 AM

Awesome picture!

Comment #34 - Posted by: Jason at November 1, 2012 4:12 AM

Patti,
I was over 200# when I started CrossFit, so I understand. I promise you, no one will be thinking anything but admiration for your determination to feel better about your health. Scale the weights, reps or rounds, as needed and post back how you did! This is a great community for support-equally for the newer athletes and the most skilled. Proud of you, lady!

Comment #35 - Posted by: Nicole Scott Smith at November 1, 2012 4:26 AM

Patti, welcome to crossfit. Just being willing to particapate in crossfit says a lot about you. You are in good enough shape for crossfit. Remember that you are not competeing with the posted times. You don't have to be able to do all the exercizes, just start where you are at and work from there. Check out the brand x scaled workouts, you'll find one that is just right for you. Click on the 'brand x scaled workouts' on the left side of the main page.

Comment #36 - Posted by: jmu alum at November 1, 2012 4:38 AM

M/45/5'11"/195

10 rounds

3 205# deadlifts
1 back tuck using rings

7:08

Comment #37 - Posted by: nutfam at November 1, 2012 4:40 AM

10 rounds

3 175lb deadlifts
1 back tuck using rings

4:39

Comment #38 - Posted by: Matt at November 1, 2012 5:02 AM

M/33/5'11"/210lb

10 rounds 23:00

3x Deadlift (308/352/308/308/308/308/308/308/308/308)

3x tuck jump
3x ankle-to-wrist

too much iron and over compensated for the lack of a full back tuck perhaps?

Comment #39 - Posted by: Aussie Mudrat at November 1, 2012 5:06 AM

Finally a WOD were I can really use my 10 yrs of gymnastics!! really pumped about this one! Also today is the start of my 21 day strict paleo challenge. It will end on thanksgiving (kind of a reward). wish me luck!

Comment #40 - Posted by: C2 at November 1, 2012 5:57 AM

Jump pullup roll toes to bar scale for back tuck

Deadlift x3:
135 / 155 / 175 / 185 / 195 / 205
(something didn't feel "right" so started going back down ladder)
195 / 185 / 175 / 175

Comment #41 - Posted by: caleb callahan (M/36/6'0"/178) mud|fit . at November 1, 2012 6:12 AM

Laurie Galassi, I'm in love with you.

Comment #42 - Posted by: Chris at November 1, 2012 6:19 AM

m.32.69.175;
13:30;

205# DL's X 3, 185# DL's X 7;
sub'd over-rotated toe-to-bars X 3;

Comment #43 - Posted by: djf at November 1, 2012 6:20 AM

ended with broken nose :D

Comment #44 - Posted by: damn at November 1, 2012 6:36 AM

M/39/229/5'9"

13:30 . . . hey, same as #36 djf

#275 deadlifts
sub'd 3 squated 24" box jumps & 3 toes to bar

Comment #45 - Posted by: MarSayoh at November 1, 2012 6:38 AM

6:41 @275# (should have gone 315#)
Subbed 1 x155# pwr clean and 1x ring back flip for each tuck

Comment #46 - Posted by: mlt at November 1, 2012 7:10 AM

Hehehehe! This looks like fun! DL is one of my faves and a back tuck?!? Hmm, might have to go with the rings on this!

Comment #47 - Posted by: L2Mom at November 1, 2012 7:15 AM

15:48

Loads in kg's: 110-112.5-115-117.5-120-122.5-125-127.5-130-132.5

1 buck tuck subed by 3 skin the cat variation

Comment #48 - Posted by: alekswhite at November 1, 2012 7:23 AM

wait a minute! if you're on the tire, then who's driv--wwwwHOOOOOAAAAH

Comment #49 - Posted by: Mike Wright at November 1, 2012 7:25 AM

4:15

255lb DL
Skin the cat subbed for Back flips

m/43/175/5'9"

Comment #50 - Posted by: Ken Bray at November 1, 2012 7:52 AM

I think this WOD is an Omen to the 2013 CrossFit Games.

Comment #51 - Posted by: D Rock at November 1, 2012 7:55 AM

I want to do a back flip!

Comment #52 - Posted by: Michael at November 1, 2012 7:56 AM

Loved doing this WOD!! Finally some gymnastics! We should have back tucks every week!!

Comment #53 - Posted by: Krista at November 1, 2012 7:57 AM

Sub'd the Deadlifts with an MRI
Sub'd the Back Tuck witha CAT Scan.

BAHAHAHAHAHAHA!!!!

Comment #54 - Posted by: Mike H at November 1, 2012 8:12 AM

9:15
7 rounds of deadlift w/ 215#, 1 w/ 205, 2 w/ 195.
subbed somersaults for the back flip.

Beware of going too heavy on the deadlifts. I spent way too much time prepping at the bar; should have started/stayed w/ 195.

Comment #55 - Posted by: Jim R./50/5'8"/155 lbs at November 1, 2012 8:16 AM

8:48

225lb DL
Skin the cat & 95lb clean (subbed for back flips)

m/28/185/6'1"

Comment #56 - Posted by: Guti at November 1, 2012 8:39 AM

that was a really good progression video, thank you CrossFit Santa Cruz

Comment #57 - Posted by: michaelc at November 1, 2012 8:56 AM

M/35/6'3"/200

21.45 @ 275 w/ 3xSkin-Cat + 3xMax Vert Leap = 1 Back Tuck

Comment #58 - Posted by: Ben S at November 1, 2012 9:29 AM

9:37, 135 lb DL (prob should've gone a lil heavier), can't jump, so had to sub just throwing feet over the head (far from a good sub, but not getting hurt and doing something is better!)

Comment #59 - Posted by: RussA at November 1, 2012 9:31 AM

7:15

275# DL
Jumped as high as possible, in hollow body position, then did a fast, backward only skin the cat to work on finding the ground/landing.

Comment #60 - Posted by: Dave W 28 5'7" 180 at November 1, 2012 9:46 AM

Awesome WOD and fun! I felt like a ninja! LOL

M/34/5'6"/190#

225# DL (80% of my PR) and "Skin the Cat" flips on the ring

Time: 5:25

Comment #61 - Posted by: Angel at November 1, 2012 9:49 AM

@20
Patti, For over a year I regularly found myself working at half the Rx'd weight and going two to three times as long - if I even finished.
After about 18 months I still almost never get up to the Rx'd weight (on the O-lifts especially), sometimes still go twice as long, and will probably never be the gymnast my eight y/o daughter is, but I am Better - much better!

During fairly recent WOD: 100 L-pull ups for time: I was sub 9 minutes! 2.5 years ago near my 40th birthday I could not even do one pull-up and I thought an L- pull up was insane!

Just start.
M 42; 5'10", 180 (should be closer to 170 with better Paleo and more intensity)

Comment #62 - Posted by: Mark at November 1, 2012 9:53 AM

Okay first off....NO WAY AM I DOING A BACK-FLIP!! Having said that I did sub the hanging back flip from a pull-up bar which was fun...hadn't done that since I was 8 or 9. This was a fun one...

245# DL

8:20.....

m/190/37

Comment #63 - Posted by: Antoinne at November 1, 2012 10:08 AM

Subbed jump pullup roll toes to bar

135 / 155 / 175 / 185 / 195 / 205* / 195 / 185 / 175 175
*(something didn't feel "right" here so started back down ladder)

11:16

Comment #64 - Posted by: caleb callahan (M/36/6'0"/178) mud|fit . at November 1, 2012 10:16 AM

44/m/176cm/74kg

10 rounds for time of:
120kg (265#) Deadlift, 3 reps
75kg (165#) Power clean, 1 rep
1 skin the cat (backward only)

10:59

Chosen weights were perfect. DLs were hard and I failed on the last PC. Skin the cat was easy. I wish I could go to a gymnastics facility to learn a proper back tuck.

Comment #65 - Posted by: Memuc at November 1, 2012 10:17 AM

11:05 modified

10 RFT:

245 lbs DL, 3 reps
"self-spottting" back rolls, 3 reps

Never done a back roll, and although I've got Laurie's theoretical prerequisites I don't have a spotter or safety mats, so I wasn't taking unnecessary risks. But the skin-the-cat sub on the video seemed to me to have almost none of the explosiveness required to do the real move. So I hung my ring straps with no rings, and grabbed them about head height. Then I did an explosive jump and backwards flip holding the straps for a bit of a spot, but letting go about halfway through for an unassisted landing. Worked very well, but since it was undoubtedly easier than the real move I did 3 per round.

Comment #66 - Posted by: Bill M. m/48/5'3"/135 at November 1, 2012 10:30 AM

Don't know why I called them "back rolls"; I meant back tucks.

Comment #67 - Posted by: Bill M. m/48/5'3"/135 at November 1, 2012 10:35 AM

315 DL
Ring assisted tucks

9:21

Comment #68 - Posted by: ferb44 172# at November 1, 2012 11:15 AM

m/35/6'/203

10RFT:
235 DL
3xVertical Jump

9:14

Comment #69 - Posted by: Nate at November 1, 2012 11:44 AM

225# DL and "Skin the Cat" flips on the ring
10 rounds
8:30

Comment #70 - Posted by: Chuck B m54/5'11"/175 at November 1, 2012 11:44 AM

DL-315
Subbed BF for 1rep body weight power clean at 185#

M/31/72/185

Comment #71 - Posted by: SeanP at November 1, 2012 12:29 PM

RX'D !!!
10 rounds for time:
Deadlift, 3 reps using 335lbs.
1 back tuck
5:16

M/29/6'/210
Sincity Crossfit in Las Vegas, NV.

Comment #72 - Posted by: Thomas McCrummen of SCCF at November 1, 2012 12:50 PM

34/F

155# deadlifts
backwards skin-the-cat (hate that name) on rings

5:55

Fun!

Comment #73 - Posted by: Denise R at November 1, 2012 12:55 PM

10:36

Deads at 315. Held onto rings for back flips.

M/21/185

Comment #74 - Posted by: Deep Voice Joe at November 1, 2012 12:56 PM

No mats here at the upstate NY barn; "Kelly" make up at 30:53 w/ 2.5 rounds at 16 lb. WB (sharing 20 lb.)

400's in cold drizzle on cross-country loop behind barn!

Whoop!

Comment #75 - Posted by: james.patrick [M/50/66"/135] at November 1, 2012 1:05 PM

m/42/5'8"/175

10 rounds
7:45
DL @ 225#
Used rings for back flip
Anyone else have the same thoughts as me? First 3 rounds--this is a little too light, next 4 rounds--this is good, last 3 rounds--this a little too heavy?

Comment #76 - Posted by: Mike A. at November 1, 2012 1:21 PM

sac up and scale it, people.

DL 225, skinned the cat on rings.

7:45.0

Comment #77 - Posted by: M/38/5'11/188 at November 1, 2012 1:38 PM

M/27/5'8/186

8:46

275# DL
Jumped backwards off a bench into a back roll

Comment #78 - Posted by: Gabe at November 1, 2012 1:59 PM

Some of my athletes did it after our regularly programmed WOD. The first minute or so got cut off due to my crappy videography.

http://www.youtube.com/watch?v=_Mtij6guhrk&feature=share&list=UL_Mtij6guhrk

Comment #79 - Posted by: Dan S. of CrossFit Johns Creek at November 1, 2012 2:13 PM

185# dl
3 backward rolls (sub'd)
11:06

Comment #80 - Posted by: scfd1_9607 at November 1, 2012 2:16 PM

Day 185
M/45/6'0"/191
CFWU x 3 + barbell complex
Rounds & Reps as RX'd
225# DL; skin the cat
Time - 5:14
Fun!

Comment #81 - Posted by: fargingbastige at November 1, 2012 2:44 PM

M/22/6'2/190

RX'd
275# DL
10:38

Comment #82 - Posted by: Matt at November 1, 2012 2:54 PM

8'04''
Subbed the tuck with 1 burpee. Could've done more.
5 x 82,5 kg
3 x 85 kg
2 x 90 kg
1 x 92,5 kg
Finalized with 2 x TFW Barbell Complex (22 kg)

And then a sauna :D

Comment #83 - Posted by: jankka at November 1, 2012 2:57 PM

started doing 300 lbs DL, bad idea. 3rd rnd felt pop, sharp pain at L-5. Quit. Later in day still hurting. Did wod w/ 180 lbs DL. Sub skin the cat on rings. No worse so far.
5:48 m/52/170

Comment #84 - Posted by: Dr B at November 1, 2012 3:02 PM

Rx'd @ 315#

3:58

M/25/5'11"/214

Comment #85 - Posted by: SamDancer at November 1, 2012 3:08 PM

10rds
50kg(110#) Deadlift, 3 reps
50kg(110#) power clean, 1 rep

6:26

Comment #86 - Posted by: Saganamooo at November 1, 2012 3:09 PM

skin-the-cat on a bar
305 lbs 9 minutes

Comment #87 - Posted by: cort at November 1, 2012 3:20 PM

m48/6'/180
time = 7 min dead, subbed the
back roll for 3 toes to bar for each
back roll. deadliest was 90kg which
is roughly 198# loved it

Comment #88 - Posted by: jtotch at November 1, 2012 3:24 PM

00:09:49:21
265 DL

Comment #89 - Posted by: Rob at November 1, 2012 3:28 PM

Yeah, i can't do a back roll so i did
10 rds
185lb deadlift x3
10 burpees
10 butterfly sit ups
10:00

after that was finished ran 1600 meter for 7:26

Comment #90 - Posted by: Race Desert at November 1, 2012 3:33 PM

3 mile run
22:15
then
5 Rounds
3 135# Cleans
3 K's to E's
2:54
Good Workout

Comment #91 - Posted by: dyagg at November 1, 2012 3:41 PM

M/19/5,8'/170
275DL, 2 back tucks, 8 skin the cat sub
4:28

Comment #92 - Posted by: Mundo Veloz at November 1, 2012 3:44 PM

M55/5'6"/176

10 Rounds
Deadlift 120kg/264lbs
Ring back tucks
3.56

NeilFit
CrossFit Scotland
Powered by Reebok
@ Basix gym Irvine
Scotland

Comment #93 - Posted by: NeilFit at November 1, 2012 3:47 PM

Modified
10 rounds for time of:
Deadlift, 225lbs x 3 reps
6 Series Boxing Combinations on heavy bag
1 Backward Roll (Ukemi)
7:15
M/55/6’/200

Comment #94 - Posted by: Pete In Sun City at November 1, 2012 3:47 PM

10 rounds:
3 Dead Lifts @ 250lb
1 Back Tuck using Rings

12:20

M/52/192lb

Comment #95 - Posted by: Mazzone, Chantilly at November 1, 2012 3:49 PM

F/29/5'5/148
4 sets at 125 sub toe to bar (4)
4 sets at 135
2 sets at 145
13:32

Comment #96 - Posted by: mooggie at November 1, 2012 4:04 PM

rx'd
male
17years
140 lbs
5'10

5:43. used 185 for deadlifts

Comment #97 - Posted by: jake at November 1, 2012 4:06 PM

10 sets at 155
Back roll on the ground 10 times
5:22

Comment #98 - Posted by: Nick Wack at November 1, 2012 4:06 PM

275# dead
subbed 3x max vertical jump

16:30

Comment #99 - Posted by: Grant at November 1, 2012 4:09 PM

8:41...315 DL, subbed tuck with a burpee

Comment #100 - Posted by: Pacers at November 1, 2012 4:29 PM

I can't really do a back flip and I do this at the YMCA so I modified the flip to 5 sit-ups and deadlift my body weight (235).
Time: 5.07

Comment #101 - Posted by: JoshHenderson at November 1, 2012 4:40 PM

Back tuck, hmmm. I can't wait for the parallel bars routine with a triple lindy dismount. Freaking crossfit!

Comment #102 - Posted by: Leatherneck at November 1, 2012 4:49 PM

F/51/5'6/125
20:10
10x3 deadlifts
95 100105 110 115 120 125 130 135 135
10x1 wall climbs

Comment #103 - Posted by: D.S. at November 1, 2012 4:55 PM

m/41/5'11"/165

16:14
10 rds
3 deadlift 315#
1 power clean 185 and 1 ring back flip

retired army 1SG
clarksville, TN

Comment #104 - Posted by: mark nash at November 1, 2012 5:03 PM

Did back tuck using rings and DLs @ 225lbs 8:23

Comment #105 - Posted by: stryder9 M/37/5'8"/155# at November 1, 2012 5:09 PM

8:23
subbed backflip with pull up bar backflip * 3

Comment #106 - Posted by: Andres Pacheco at November 1, 2012 5:11 PM

7:07 135x7 then 185x3 subbed leg raises for flipx3
Need better form with deadlifts

Comment #107 - Posted by: Todd walters at November 1, 2012 5:23 PM

4:36
3x 100kg D/L
1x Back Tuck

Was getting some weird looks in the gym on this one.
Loving the back tuck, something different.

To anyone who thinks its not wise to have back tuck, look back to the Fitness is 100 Words, Coach Glassman said it all, 'Master the basics of gymnastics: pull ups, presses to handstand, pirouettes, FLIPS, splits and holds...'

Comment #108 - Posted by: Chatty at November 1, 2012 5:23 PM

7:06
11 rounds
Deadlift 305# x3
Backtuck x1


Accidently did an extra round, but defiantly was a fun workout. We filmed it for a good post, but having trouble loading it though.

6:27 for 10 rounds

Comment #109 - Posted by: brenton abshire at November 1, 2012 5:25 PM

255# dead lift
Subbed 1 skin the cat for the back tuck.
Time 4:15.

Comment #110 - Posted by: Kurt M/39/185 at November 1, 2012 5:27 PM

7:07 205lb deadlift
Sub'd leg raises for back tuck because my insurance isn't very good

Comment #111 - Posted by: T. Harbin at November 1, 2012 5:30 PM

F/25/5'2/116

Rx'd @ 155#
5:06
Bitches ;)

Thank you for this WOD.

Comment #112 - Posted by: Caroline at November 1, 2012 5:41 PM

M/20/5'7"/158

185#
sub'd skin the cat
5:43

Comment #113 - Posted by: Jordan at November 1, 2012 6:07 PM

10 RFT
3 x Back Squat, 255 (80% 1RM)
15 Meter Handstand Walk

23:53

Comment #114 - Posted by: B. Rhaly at November 1, 2012 6:07 PM

Posted earlier (comment #62)
Rx'd time of 5:16 using 335# DL

**Video of RX'd WOD is at: http://www.facebook.com/SinCityCrossfitSouth

Comment #115 - Posted by: Thomas McCrummen of SCCF at November 1, 2012 6:17 PM

M/33/5'6/167

10 rounds for time:
3 DL @ 185#
1 power clean @ 135# (sub)

14:21

Lost time in adjusting the weights each round but still good workout!

Comment #116 - Posted by: Aldo Villasenor at November 1, 2012 6:29 PM

Did Kelly

5 rds
400 mtr run
30 Box Jump - 20inch
30 Wall Balls - 16#

28:55 awful minutes!

Comment #117 - Posted by: Energizer Bunny at November 1, 2012 6:32 PM

never done a back flip and don't have any ring or mats so did my best

3 Deadlifts @ 176 lbs
5 toes to bar
5 KB Swings approx 1 pood (38 lbs)

14 min 17 seconds

then completed 1km tried for sub 4min, got 4.08

Good little variation :)

looking forward to Fridays :)

Comment #118 - Posted by: Brent Argyle at November 1, 2012 6:52 PM

Really seems like you guys have been going out of your way to make sure normal people can't do the WODs. Kinda making me hate crossfit in the last few months.

Comment #119 - Posted by: Adam at November 1, 2012 7:04 PM

Time 2:32
#185lbs dead lift!

Super Fun WOD!!

Comment #120 - Posted by: Spike at November 1, 2012 7:05 PM

didn't time it but did it with 275# and did skin the cats

Comment #121 - Posted by: Bells 39/195 at November 1, 2012 7:08 PM

225 on deadlift and subbed 2 kart wheels for the back flips.

Comment #122 - Posted by: MattPatt at November 1, 2012 7:54 PM

M/29/ 6'4"/ 275

10 rounds for time:

*275lbs Atlas stone lifts (to shoulder)- 3reps
*Thigh to bar (inversions) - 3 reps
*Reverse leg lifts (hanging,stall bar) - 3 reps

49:34

Comment #123 - Posted by: Scotty at November 1, 2012 8:34 PM

Adam @ #120 . . . I'm a "normal people" at 57/6'0"/200 lbs & I think the WODs are great . . . If I can't safely do a movement them I sub[at 57 yrs old back tucks/muscle ups/handstand pushups/24" lateral jumps are a little out of my league although I am still jumping 24" box/swinging 55 lb. kettlebell]or scale[weight and/or reps is my first choice/rounds is my second] . . . Don't hate CrossFit because you can't Rx the HQ elite level WOD . . . Even scaled the "ride" is still awesome! . . .

Comment #124 - Posted by: IronMikeMercury at November 1, 2012 8:35 PM

C-
@ CFS
7:05
DL 135#
Back flips on blue mat at gym

Comment #125 - Posted by: Jeff & Charity @ CF Snohomish at November 1, 2012 9:59 PM

6:38

105kg deadlift
Subbed back rolls for back tucks

Comment #126 - Posted by: Brett (M/24/188cm/74kg) at November 2, 2012 12:59 AM

Hard to pump up to back flips. Pissed that I didn't land one completely.

As Rx with a couple more flips thrown in between:
135-2x-205-2x225-4x235-1x240
9:42

Comment #127 - Posted by: Bobbi at November 2, 2012 7:04 AM

Deadlift @225
subbed skin the cat for back tuck

7:24

Comment #128 - Posted by: c-los at November 2, 2012 7:06 AM

Rx'd in 6:25
DL at 225 lb.
Fun WOD!

Comment #129 - Posted by: D Rock at November 2, 2012 8:06 AM

Crossfit: Because looking normal in the gym IS FOR BODYBUILDERS.

Taking a hiatus from Crossfit.

Comment #130 - Posted by: T.J. Sweetin at November 2, 2012 8:13 AM

DL @ 255#
Ring assisted tucks.
3:50

Comment #131 - Posted by: phill 37°21'41"N 118°23'43"W at November 2, 2012 8:14 AM

DL@255# also
Back tucks - yeah, right; 6'3" redneck with no coordination

Monica, you look amazing! Grateful for stretchy jeans!!

Comment #132 - Posted by: Jeff at November 2, 2012 9:24 AM

225 D.L. Subbed ring flip and 155 Power Clean for flip. 10:02. May have done 11 rounds. Lost count.

Comment #133 - Posted by: preacherman at November 2, 2012 9:42 AM

m/22/150lb

255lb deadlift
back tuck
6:20 RX

Comment #134 - Posted by: Sandro at November 2, 2012 9:59 AM

DL at 225
Modified Skin-the-cat on PU bar. This really forced the tuck position.
4:25

Comment #135 - Posted by: MAGNUS M/26/5'8/160 at November 2, 2012 11:42 AM

185# dl, skin cat + drop from pullup bar. 10 rounds = 8:15

w/u - lunges, inchworms, 3 skin the cat + drop, dl x 3 135-155-175; 7-5-3 for time el-foot pushup, situps = 1:12

Comment #136 - Posted by: matt h at November 2, 2012 12:29 PM

24:10
280-275-225

Comment #137 - Posted by: myles456 at November 2, 2012 12:43 PM

M/24/200
RX'D
375X5RDS 315X5RDS
1 BACK TUCKX10 RDS

8:23

Comment #138 - Posted by: ROBERT at November 2, 2012 1:51 PM

m/24/170
225 dead
back tuck

2:47

Comment #139 - Posted by: willy G at November 2, 2012 2:17 PM

M/43/5'8"/175

225 DL
Back Tuck

5:00

Comment #140 - Posted by: Jon Craig at November 2, 2012 5:49 PM

200# DL
sub'd 3x back roll per back tuck

Comment #141 - Posted by: JT m/39/5'10"/175 at November 2, 2012 6:47 PM

200# DL
sub'd 3x back roll per back tuck
9:16

Comment #142 - Posted by: JT m/39/5'10"/175 at November 2, 2012 6:48 PM

26 / M / 5'9" / 140lbs

185lb deadlift
Skin-the-cat

10:12

I wish I were cool enough to do a back tuck, but alas...

Comment #143 - Posted by: BC at November 2, 2012 8:06 PM

245 DLx3
185 power clean
Skin the cat
10 rds...13:01


37/185/6'

Comment #144 - Posted by: JustinT at November 3, 2012 6:17 PM

2min rest between sets
Sub for back roll
180/210/230/250/255/260/260/265/180/180

*265PR

Comment #145 - Posted by: Diverb M/31/180cm/80kg at November 3, 2012 10:05 PM

#70

Comment #146 - Posted by: tom juhn at November 4, 2012 1:59 AM

m/41/6'4"/228

10:50 @

DL 275 x 3 first 5 rounds, then 245 x 3
155# Power Clean x 1 rep

Comment #147 - Posted by: JayW at November 4, 2012 4:36 AM

as RXed (tuck over couch- I used to be able to do these off a curb, now old and scared of my soft head)

11 Minutes

235-225-225-225-225-225-225-225-215-215

39/192/5'9

Comment #148 - Posted by: Parker13 at November 4, 2012 5:44 AM

100kg
skin the cat rings tumble sub

15:07

Comment #149 - Posted by: AGL at November 4, 2012 11:22 AM

97kg
skin the cat rings sub

6:48

Comment #150 - Posted by: lucio1928,M/40/184cm/96kg at November 4, 2012 4:33 PM

fun stuff

275# lifts
ring roll + 185# power cleans

9ish minutes

Comment #151 - Posted by: Nathan m/165#/1979/ since 2008 - at November 4, 2012 7:10 PM

really fun!

DL 80kg

5:35

M/25/59kg

Comment #152 - Posted by: hugo lopez at November 5, 2012 1:05 AM

11:40

295x2, 295 - 1 rep (Fail), 275x3
Ring rolls

Comment #153 - Posted by: Gravy at November 5, 2012 7:29 AM

M/40/5'11"/203

10 RFT of:
3 deadlift @125 kg.
1 wall climb.

8:17

Comment #154 - Posted by: Jose-Luis Morales at November 5, 2012 9:11 AM

5:57

Comment #155 - Posted by: Paul at November 5, 2012 10:54 AM

Laurie Galassi is such an amazing Coach. So honored and blessed to be coached by her at CFSC.

Comment #156 - Posted by: Megan C at November 5, 2012 11:38 AM

Did 3.5" negatives on the deadlift, used 300# for the weight. For the back tuck, I subbed jumping up and flipping myself over the rings - similar to the demo video but it felt more dynamic. Time was 7:58.

I would LOVE to do this WOD as rx'd. And I was tempted to try. But it would be stupid right now - I need more experience with back flipping. But this is totally on my goals list. Deadlifts felt good - some extra hamstring work on the negatives.

Comment #157 - Posted by: Mel 39/m/5'10"/175 at November 5, 2012 2:22 PM

M/22/5'11"/183

11:19 @ 315; back roll for tuck

Comment #158 - Posted by: Miles Forks at November 5, 2012 5:20 PM

Nice work Matt! You had a crack- good job...if i had a spotter i would also..but otherwise noooo way !!!! lol

Comment #159 - Posted by: Dean at November 5, 2012 7:46 PM

10 mins (had to use a clock on the wall rather than stopwatch).
Started with 115 kg deadlift, but backed down to 100 kg. Replaced tuck with backflip on bar and 60 kg clean. Had to redress the bar because the clean barbell had a terrible bend in it that prevented me from doing the motion.

Comment #160 - Posted by: Mik at November 5, 2012 8:08 PM

315# deadlift
*pull-up bar assisted back tucks

6:56

Comment #161 - Posted by: Peter Nemr M/31/65.5"/172 at November 5, 2012 10:56 PM

225 dl, ring back flips
7:14

Comment #162 - Posted by: ecp2 at November 6, 2012 4:44 AM

9:00 even with skin the cat subs @ 315#

Comment #163 - Posted by: Matt at November 6, 2012 7:37 AM

9.38. 225# DLs; back tuck with wedge on box at mid back height and then jumped backwards off a 12" box.

Comment #164 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at November 9, 2012 8:52 AM

M/36/5'11"/195

10 rounds:
185 lb. Deadlift x 3
1 Burpee
3:29

IBP 135x3, 145x3, 155x3, 165x3, 175x3, 185x3, 195x3, 125x21

Comment #165 - Posted by: Rob S at November 11, 2012 1:36 PM

225 lbs. deadlift, subbed 10 pushups for back tuck

7:45

Comment #166 - Posted by: Manchild at November 14, 2012 3:15 PM

215-225-235-245-255-265-275-285-295-300
subbed 15 push-ups b/n
23'45"

Comment #167 - Posted by: RAD at November 14, 2012 6:38 PM

275lb deadlift
Subbed 3 reverse crunch on bench/toes to head
3 inverted plank bridge
17:22

Comment #168 - Posted by: MikeD at November 21, 2012 1:54 PM

Thank you for any other informative web site. The place else could I get that type of info written in such an ideal method? I've a undertaking that I'm just now running on, and I've been on the look out for such information.

Comment #169 - Posted by: Xavier at November 26, 2012 11:06 AM

6:17 120k & back flips hanging on smith m/c bar

Comment #170 - Posted by: zenoperegrinus at April 23, 2013 3:03 AM

CFWUx3
20kgx5, 60x5, 90x5, 110x5
R/L/R/L/R/L/R/L/R/L/R/L
16:00
125kg
Back tuck assisted w/rings set just below solar plex

Comment #171 - Posted by: Doug at July 14, 2013 12:15 PM
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