December 9, 2012

Sunday 121209

Five rounds for time of:
275 pound Deadlift, 7 reps
30 Squats
7 Handstand push-ups

Post time to comments.

SteveParsoneault_atlasballchainedtocannon2_th.jpg

Enlarge image

Steve Parsoneault.


"Cowboy CrossFit's Kids Camp: Nutrition" - video [wmv] [mov] [HD mov]


WOD Demo at Trident CrossFit - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

From the Vault:
Chris Spealler on today's WOD from the 2009 Great Basin Regional Qualifier - video [wmv] [mov]

Posted by Pukie at December 9, 2012 5:00 PM
Comments

Sweet love legs

Comment #1 - Posted by: Jake at December 8, 2012 5:58 PM

Are these supposed to be body weight squats?

Comment #2 - Posted by: Brad L. at December 8, 2012 6:26 PM

Okay, I'll say it.....those are some nice balls

Comment #3 - Posted by: Jon at December 8, 2012 6:48 PM

total sprint love it!

Comment #4 - Posted by: Mel/39m/5'10"/175 at December 8, 2012 7:06 PM

damn those are some big arms right there

Comment #5 - Posted by: andy at December 8, 2012 7:49 PM

According to Steve on Facebook, those are:
"90 lb atlas balls drilled and chained then attached to rogue cannon balls - serious grip training."

Comment #6 - Posted by: Craig Massey (Metric) at December 8, 2012 8:17 PM

#2, Brad L.
Unless otherwise specified squats in CrossFit are air squats.

So yes, unweighted, aka bodyweight aka air, squats.

Comment #7 - Posted by: Craig Massey (Metric) at December 8, 2012 8:20 PM

Trident Represent...Chuck youre a beast.

Comment #8 - Posted by: Noel at December 8, 2012 10:03 PM

Can anyone tell me womans weight for deadlift?

Comment #9 - Posted by: lizzie at December 8, 2012 10:42 PM

M/35/5'10"/197

13:37 as RX'ed

Hoooah Army Crossfit!!!

Jimmy make sure you use your legs not ur arms on the deadlift. Get it!!

Comment #10 - Posted by: SFC AB at December 9, 2012 12:04 AM

M/31/77kg/5'9"
12:20 rx

Squats and push ups were easy deads killed me!!

Comment #11 - Posted by: Aza at December 9, 2012 12:59 AM

M/30/195/6'
10:02 as RXd

Comment #12 - Posted by: sj at December 9, 2012 1:23 AM

excited to do this one! Nice pic!

Comment #13 - Posted by: ole dale at December 9, 2012 1:48 AM

is it possible to use this site's program in 5-2 regime?

Comment #14 - Posted by: kirill at December 9, 2012 3:11 AM

12:50 as rx'd

DL and air squats unbroken. After 9 months of CF I am still struggling with the damn HSPUs, SHAME ON ME!

Comment #15 - Posted by: matteo/29/6'/200 at December 9, 2012 3:40 AM

They should call this the "737" workout...because it hits you like a 737...get it? Yeah, you got it.

Comment #16 - Posted by: Joe at December 9, 2012 4:36 AM

Lizzie, I think the women's weight is usually about 70% of the men's, which would be around 192. In the video, one woman used 185 and the other did 195. Hope this helps :)

Comment #17 - Posted by: Jennah at December 9, 2012 5:09 AM

I don't have a full HSPU yet. I can get a bit over half-way down and then back up. Is it better to do my half-way HSPUs or should I sub something else?
Thanks.

Comment #18 - Posted by: Brad at December 9, 2012 5:41 AM

M/27/185/5'8"
7:42 as RX'd

Comment #19 - Posted by: Joe at December 9, 2012 5:44 AM

10:06
255# DDLFT.

Comment #20 - Posted by: ART/M/44/5'5"/150 at December 9, 2012 5:57 AM

M/47/185

9:08

Comment #21 - Posted by: Cosmo at December 9, 2012 6:14 AM

who IS that guy in the pic?

Comment #22 - Posted by: Spider Chick at December 9, 2012 6:26 AM

Steve looks jacked.

Comment #23 - Posted by: Steve Liberati at December 9, 2012 6:54 AM

M/32/5'9"/160

As rx'd

9:38

Mark

Comment #24 - Posted by: Mark at December 9, 2012 7:08 AM

Very cool pic!!

Comment #25 - Posted by: theant at December 9, 2012 7:22 AM

10:19 rxd

Wanted sub 10. But happy in light if extreme soreness in legs. Congrats to anyone in the 7 min range

Comment #26 - Posted by: Hollyhog at December 9, 2012 7:24 AM

Sunday musings...

1) Catywompus. [KA-tee-WHOM-puhss]. Disheveled. Out of sorts. All messed up.

No reason, really; I just like the sound of that word.

2) Geography. The era some sort of polite separation between CrossFit Affiliate gyms, long over in California, is now also nothing more than a trite remnant of a simpler time.

Good? Bad? Neither? Let the game begin.

3) Decide. A question is laid before you. Someone has asked you to make a call. It matters little what the question may be, what matters is that it is now your call to make. You cannot pawn it off on another, and you cannot filibuster.

Sure, there are consequences to come. There always are. Still, the decision must be made, and it is YOU who must make it. Feel free to use a "lifeline", call a friend, or ask the audience, but after all of that the reality does not change.

Make the call.

4) Irish Sports Page. All lives come to an end. None of us gets out of this life alive, eh? Here on the West Side of Cleveland the obituaries are known as the "Irish Sports Page", read by all on a daily basis. My older patients like to joke that they read it each morning just to make sure their name isn't on it (old joke, I know).

Typically a couple of pages, the "Irish Sports Page" is often 3 or 4 pages long for a week or two in early January. It's funny how that happens, how so many folks simply will themselves another month or two, another chance to gather round the Yule log, usher in another New Year. Those of us who are younger either wish for that one more Holiday together or are caught short in surprise when the post-Holiday departure occurs.

We all live on borrowed time, borrowed for yourselves and borrowed on behalf of our loved ones. Some teeter on the brink of ultimate disaster, each hour alive somehow cheating the Grim Reaper, every day a bit of a pleasant surprise. If this goes on long enough it's possible to forget just how tenuous is the lifethread that secures that particular life. We can forget how thin is that one, fragile line if it holds firmly enough, long enough.

So it is that I find myself this year as a thread already thin begins to fray. How fortunate we have been, my siblings and I, on borrowed time for decades. How blessed to have our entire family, still, so long after the first calamity that we had begun to pretend that it would just be this way forever.

I have seen this play before. Indeed, I see it every January at work, every January in the Irish Sports Page. There's an almost out-of-body sense, a "looking in someone's window" feeling like Ebenezer Scrooge accompanied by the Ghost of Christmas Future. There's a dull ache in my soul when I think of this coming January and the Irish Sports Page.

Time waits for no one my Brothers and Sisters. We plot and we plan and we offer "we really should get together", and the seasons...well...they just keep coming and going. I am as guilty as you, as guilty as anyone. We put off our gatherings, "we'll get together at Christmas", and eventually Christmas stops coming. Prepare for a long life, but at some point, for someone who is important to you, life is short.

"...we'll get together then, Dad. We're gonna have a good time, then."

I'll see you next week...

Comment #27 - Posted by: bingo at December 9, 2012 7:35 AM

M/26/79kg/5'9"

7:18...

Great WOD. :)

Comment #28 - Posted by: John Birk at December 9, 2012 7:47 AM

#16, props, best bad joke of the day

Comment #29 - Posted by: TM at December 9, 2012 7:52 AM

Musings in the filter...

Comment #30 - Posted by: bingo at December 9, 2012 7:58 AM

1021 but had to deadlift 225.

Comment #31 - Posted by: Dustin at December 9, 2012 8:22 AM

12:19

Did HSPU's with knees on 30'' box

Comment #32 - Posted by: ToddM M/50/5'9''/210 at December 9, 2012 8:28 AM

Dropped weight to 245 after round one.
13:46

Comment #33 - Posted by: McNerney at December 9, 2012 8:34 AM

44/m/176cm/73kg

225 pound Deadlift

08:15

Not too bad. All unbroken. Next time I'll use 245 pounds.
Practised the chair deadlift drill in my warmup, very helpful.

Comment #34 - Posted by: Memuc at December 9, 2012 8:53 AM

Walked in the gym today and saw a bar with two plates on it. I warmed up with it and then added weight to add up to 275. Did a few reps and thought it felt heavy. Then I thought maybe it was the 3 drinks I had last night. So did the wod in 10:39. As I was stripping the bar I realized there were two 55# plates on. So ended up dead lifting 295. Point being after you have a few drinks and train the next morning check your weights!

Comment #35 - Posted by: Kurt M/39/185 at December 9, 2012 8:58 AM

13:40
Rx'd

Chris try dat!

Carabao

Comment #36 - Posted by: Fitz at December 9, 2012 9:05 AM

12:14

Comment #37 - Posted by: Pacers at December 9, 2012 9:10 AM

M/29/180cm/73kg

Five rounds for time of:
100kg Deadlift, 7 reps
30 Squats
7 Handstand push-ups

11:20

Comment #38 - Posted by: ukr17 at December 9, 2012 9:23 AM

13:49 pack, first 2 rds w/ wall climbs then feet on dryer (includes taking time to wipe up the water bottle I knocked off) and squats only down to touching the bench since calf is still too tight for proper form

Comment #39 - Posted by: RussA at December 9, 2012 9:26 AM

Did heavy deads yesterday. Heavy lift subsitute???

Comment #40 - Posted by: Clint Beavers at December 9, 2012 9:32 AM

7:38

Comment #41 - Posted by: mlt at December 9, 2012 9:32 AM

M/30/204lbs
11:30 as rxd
FYI- french toast and bacon isnt the best pre-workout meal

Comment #42 - Posted by: Ray at December 9, 2012 9:38 AM

M/30/6'1/204lbs
11:30 as rxd
FYI- french toast and bacon isnt the best pre-workout meal

Comment #43 - Posted by: Ray at December 9, 2012 9:40 AM

7:02...did 225# on DL and subbed 14 push-ups for the hand stand push-ups

Comment #44 - Posted by: MattPatt at December 9, 2012 10:00 AM

Made up yesterday's 5K row this morning.

20:35 (PR)

Comment #45 - Posted by: Kevin C. (M/53/5'11"/175) at December 9, 2012 10:03 AM

20:12 as rx'd

The deads were heavy. Somewhere in the third round I had to start doing them one at a time. That accounts for about 90% of my time. The HSPUs were like a vacation.

m/36/5'4/130

Comment #46 - Posted by: Sal Walker at December 9, 2012 10:09 AM

8:08

Everything unbroken; no bouncing on DLs (costs me some time but I need to keep solid form on heavier DLs) and strict HSPU.

Comment #47 - Posted by: Bill M. m/48/5'3"/135 at December 9, 2012 10:14 AM

M/31/6-3/238

Time: 13:56 weights and reps RX
(Used 1 ab mat during hspu's)

Comment #48 - Posted by: Rocker at December 9, 2012 10:17 AM

PS -- Enjoyed today's musings, bingo -- very thought provoking.

Kevin C. -- nice work on that row, brother!

Comment #49 - Posted by: Bill M. m/48/5'3"/135 at December 9, 2012 10:19 AM

F/25/5'3"/120
8:06 Rx'd
Quick little Sunday WOD :)

Comment #50 - Posted by: Lindsey Sine at December 9, 2012 10:23 AM

5:48 @ school gym.

Comment #51 - Posted by: Drewpy at December 9, 2012 10:48 AM

With 60kgs Deadlift

09:15

Comment #52 - Posted by: orkun at December 9, 2012 10:54 AM

Bill M.-Thanks! One of the few workouts that I could stay close to you. But, you still got me by 8 seconds. Well done on your part.

bingo-exceptional article today. Especially your thoughts on the "Irish Sports Page".

Comment #53 - Posted by: Kevin C. (M/53/5'11"/175) at December 9, 2012 10:56 AM

M/27/6'0/185

11:09 with 2 abmat hspu all else rx'd

Comment #54 - Posted by: Odysseus at December 9, 2012 10:56 AM

F/27/5'5"/121

11:16

145# Deadlift

Comment #55 - Posted by: Sisyphus at December 9, 2012 11:00 AM

7:58 Rx'd

Comment #56 - Posted by: phill 37deg21'41"N 118deg23'43"W at December 9, 2012 11:03 AM

17:42

Round 1= 1:32

Round 2= 2:39

Round 3= 3:33

Round 4= 4:54

Round 5= 5:01

Comment #57 - Posted by: Alton Bell at December 9, 2012 11:05 AM

29/6"1"/220 lbs

As rX 13:57

Comment #58 - Posted by: Ludo at December 9, 2012 11:05 AM

M/35/6'3"/200

Subbed 15xHip/Back Ext for DL today:
15:16

Comment #59 - Posted by: Ben S at December 9, 2012 11:20 AM

Holy crap a lot harder than I anticipated...but made it as rx'd 18:15 m/37/190

Comment #60 - Posted by: Antoinne at December 9, 2012 11:21 AM

8:33 Rx'd

Bingo:

I was Ok right up to the Jim Croce lyrics; then I just had to cry...

Comment #61 - Posted by: james.patrick [M/50/66"/135] at December 9, 2012 11:34 AM

28/m/5'7"/180

1114 RXd... Wewt!

Comment #62 - Posted by: Joshua at December 9, 2012 11:46 AM

M/39/190/5"10

14:03 255lb deadlift, otherwise rx'd.

Comment #63 - Posted by: Howie at December 9, 2012 11:58 AM

Filter!!

Comment #64 - Posted by: james.patrick [M/50/66"/135] at December 9, 2012 12:07 PM

24/m/5'9"/180

12.32
205# DL

Great WOD!

Comment #65 - Posted by: mross at December 9, 2012 12:07 PM

f/28/5'6/113

11:38
165# DL
one ab mat on HSPU.

Comment #66 - Posted by: Jessica at December 9, 2012 12:14 PM

12:37

Sub'd 225 lbs DLs.

HSPUs unbroken.

Comment #67 - Posted by: Dom H at December 9, 2012 12:20 PM

M/31/190/72

Rx'd

10:38

Comment #68 - Posted by: SeanP at December 9, 2012 12:20 PM

Made up 5k row
21:31.0

Then as Rx'd
17:25
Hard to keep intensity after 3rd round!

Comment #69 - Posted by: FT2(SS),USN at December 9, 2012 12:41 PM

Man O Man that was heavy! Round 3= Gased!

Rx'd - 14:39

Thx HQ

Comment #70 - Posted by: Mike P._ m/32/185lbs/5'7" at December 9, 2012 12:43 PM

7:40 rxd

Comment #71 - Posted by: aermio m/34/5'7"/160 at December 9, 2012 12:50 PM

M/43/5'8"/175

7:43 with 250lbs

Rounds were 1:20, 1:34, 1:37, 1:48, 1:21

Comment #72 - Posted by: Jon Craig at December 9, 2012 12:51 PM

225lbs on Deadlifts
HSPU were -3in deficit
11:21

Comment #73 - Posted by: JakeK 4153' above sea level at December 9, 2012 12:54 PM

15:39
Rxd
Just switch from bodybuilding to CrossFit, enjoying the transition

Comment #74 - Posted by: Muff at December 9, 2012 1:12 PM

M/28/178/72"

9'03" as Rx. First day back from deployment

Comment #75 - Posted by: Aaron Smith at December 9, 2012 1:20 PM

My weight was actually 185, not 195. Don't want the credit for not doing the work that was listed :)

Comment #76 - Posted by: Nicole Gordon at December 9, 2012 1:20 PM

Great WOD!

Had a friend come out with us today! We think we got him hooked, but he's definitely going to feel it tomorrow!!!

Dolena Matthews f/22/130/
Sub 275 # DL for 115lbs
HSPU for 180 degrees
Air Squats like a champ x 30 easy
Time: 10:32 seconds
Quote "hardest workout of my LIFE"

Benjamin Charbonneau m/23/170lbs
Rx'ed
9:46 seconds
Quote: "How the hell do people do this sub 6 minutes"

Alex Tomaszewski m/22/155lbs
Note: Was a cross country guy 3x marathon runner
Sub'd: HSPU for 65 degree angle pushups
-275# DL for 135#
- Normal Air Squats
Quote: "STFU Dolena......I'm sorry!"

Comment #77 - Posted by: Benjamin Charbonneau at December 9, 2012 1:22 PM

m/44/5'6"/140

as rx'd
14:20

Comment #78 - Posted by: duane at December 9, 2012 1:40 PM

225lb DL
10:04
faded a bit in rd 4 and 5

Comment #79 - Posted by: sebastian m/44/180/6'2" at December 9, 2012 1:48 PM

2013-12-08: 11:28. (1:48-2:50)

Comment #80 - Posted by: gs at December 9, 2012 1:50 PM

m/20/5'7"/149

Deadlift 75% of max (235)
all else rx'd

13:00 on the button

Comment #81 - Posted by: Jordan at December 9, 2012 1:51 PM

m/25/approx 5.7/91kg or 200lb

275 pound Deadlift, 7 reps
30 Squats
7 Handstand push-ups

13:56 mins

Comment #82 - Posted by: dean at December 9, 2012 2:06 PM

M/27/152lbs

7:30 RX

Comment #83 - Posted by: Travis Z. at December 9, 2012 2:18 PM

5 rounds
7 135# Cleans
20 Squats
10 PushUps
8:03
Then
50 Weighted Sits

Comment #84 - Posted by: dyagg at December 9, 2012 2:19 PM

M/28/170

As rx'ed. 11 mins flat. Great wod. The heavy deads followed by the squat volume was a great feeling. So great I looked forward to the handstand pushups. I'm stoked for the oly class in Indiana. Hell yeah!!!

Comment #85 - Posted by: Joe at December 9, 2012 2:31 PM

12:12:50

5 rounds
7 80#deadlifts
30 squats
10 HS pushups

F/45/5'2"/129

Comment #86 - Posted by: Stephanie at December 9, 2012 2:54 PM

7:29
deadlifts were insane.

M/23/5'8''/175

Comment #87 - Posted by: Brendan at December 9, 2012 2:59 PM

M/31/6'1"/196 - CrossFit Leblon - Rio de Janeiro

12'30"

Comment #88 - Posted by: Pablo Sanches at December 9, 2012 3:03 PM

Scaled to 162#(73.5kg) DL

Five rounds for time of:
162 pound Deadlift, 7 reps
30 Squats
7 Handstand push-ups

27:42

Comment #89 - Posted by: Saganamooo at December 9, 2012 3:34 PM

9:42
as rx'd
squats were surprisingly difficult after the DLs

Comment #90 - Posted by: MAGNUS M/26/5'8/160 at December 9, 2012 3:36 PM

M/27/185/5'11''
9:59...made my goal by 1 second!

Comment #91 - Posted by: Marc at December 9, 2012 3:38 PM

10:14

7 x 225lb DL
30 Squats (ouch)
7 x HSPU (3 2.5lb plates for depth)

Comment #92 - Posted by: Mark Frazier at December 9, 2012 3:44 PM

M/22/5'8"/150lbs
7:29 using a fat bar.
I am just going to lay here for a while... Nice and cold floor! :)

Comment #93 - Posted by: Michael Noel at December 9, 2012 3:47 PM

M/21/5'8"/165

Rxd
5:45

Comment #94 - Posted by: Tyler kopacz at December 9, 2012 4:00 PM

Lunch Time!

8:40

-Boz

Comment #95 - Posted by: Adrian at December 9, 2012 4:12 PM

9:30
deadlift scaled 82 kg

Comment #96 - Posted by: Marcos at December 9, 2012 4:36 PM

Bingo, my dad shortly after my first son was born printed the lyrics to that song and gave them to me. Life is short, shorter than we at times may think, my first born is now approaching 11, I look at him and wonder where did that little boy go? Time goes so quickly enjoy the moments you have with the ones you love.
As always thanks for the musings.

Comment #97 - Posted by: mashizzle at December 9, 2012 4:39 PM

M/30/5'8/150

DL 200#
HSPU with Abmat under my head

9:30

DL unbroken
Squat broken 20-10 from 3rd round
HSPU UB but mostly kipped
All rounds same time

Comment #98 - Posted by: Guillaume at December 9, 2012 4:42 PM

Some crazy good times on here. I must be sick or something. Took me 18:55 rx.

Comment #99 - Posted by: Daniel at December 9, 2012 4:53 PM

M/27/5'8/188

12:13 rx'd

Comment #100 - Posted by: Gabe at December 9, 2012 5:05 PM

M/17/170

8:26 rx

Comment #101 - Posted by: Frank at December 9, 2012 5:31 PM

M / 32 / 5'10" / 178 / - CrossFit Leblon - Rio de Janeiro - BRAZIL

- 175 lbs deadlift

- time: 12min

Comment #102 - Posted by: Andrei Britto at December 9, 2012 5:45 PM

9:15
185#

Comment #103 - Posted by: Todd Walters at December 9, 2012 5:47 PM

12:23, used 225 for DL

Comment #104 - Posted by: ScottMacArthur at December 9, 2012 5:53 PM

Shift change Sunday

Comment #105 - Posted by: Pete In Sun City at December 9, 2012 5:58 PM

scale-sub

5 rft of 7 dl 225#, 30 squats*, 7 hspu to 5"

11:27

Did 7 more dl 225# to finish out 12 mins.

* Rt knee twinge 2nd round, so after 8 squats, did 22 bench dips; rounds 3-5, subbed in 30 walking lunge-steps for squats.

Comment #106 - Posted by: matt h at December 9, 2012 6:41 PM

Steve

I want to train in the foothills with you homie! Let's take it to the mountains.

BAM!

Doug

Comment #107 - Posted by: Gilkey at December 9, 2012 6:59 PM

17:11
subbed 225lb. deadlifts

Comment #108 - Posted by: Brett C. m/31/6'0"/175lbs. at December 9, 2012 7:03 PM

Deadlift, 205#
30 squats
2-3 abmat HSPU, 4-5 box HSPU
13:58

Comment #109 - Posted by: Jim R. M/50/5'8"/155 at December 9, 2012 7:09 PM

42/m/185
As rx'd

10:07

Comment #110 - Posted by: Jackm at December 9, 2012 7:11 PM

M/21/5'10"/170lbs
14:34

Did 275 deadlifts 30air squats and substituted hspus for 10 push presses @ 135lbs

It was extremely hard. Ive been training CF for 2 weeks now and I love it!

Comment #111 - Posted by: Aric at December 9, 2012 7:13 PM

M/16Yrs/179lb

9:13 as RX'd

Comment #112 - Posted by: Albert.S at December 9, 2012 7:25 PM

M 42/185/72"
Scaled deads to 225. Used a 36" box to put my knees on for handstand pushups.
9.34.32.

Comment #113 - Posted by: Mike at December 9, 2012 7:30 PM

M / 35 / 5'71" / 202 / CrossFit Leblon - Rio de Janeiro - Brazil
Deadlifts - 135lbs
22:00

Comment #114 - Posted by: Fábio at December 9, 2012 7:32 PM

M/27/5'10"/170lbs

13:35 Rx

Comment #115 - Posted by: Dan at December 9, 2012 7:53 PM

17:32

Comment #116 - Posted by: Ethan Huckeba at December 9, 2012 8:11 PM

Just under 9 min. This is my first mainsite WOD. That got crazy after the first couple rounds. Once deadlifts had to be broken up the wheels came off. All HSPu unbroken though. Great WOD !

Comment #117 - Posted by: Lombardi at December 9, 2012 8:23 PM

M/42/6'/160

Doubled up today:

5K Row - 20:38
then rested 5 minutes before
5 RFT
275 pound Deadlift, 7 reps
30 Squats
7 Handstand push-ups
Scaled first 2 rounds of DLs to 255 and last 3 rounds of DLs to 225 - 14:27

Yay rest day...

Comment #118 - Posted by: Rob M at December 9, 2012 8:31 PM

As rx'd 9:55 hspu not good at! At all!

Comment #119 - Posted by: Scott Albright m/40/5''9/225 at December 9, 2012 9:15 PM

Scaled DL to 205, Time:11:26

Comment #120 - Posted by: T. Harbin at December 9, 2012 9:27 PM

Me 8:38 Push-ups were on a 5ft bar did 14
Buddy 8:18 Rx'd

Comment #121 - Posted by: Jared Bone at December 9, 2012 9:28 PM

15:22 RX great workout! It looks like I need to pick up the pace.

Comment #122 - Posted by: Bill Johns at December 9, 2012 11:23 PM

6'0/210/25

3 weeks into crossfit.

this workout took me 27 minutes and that was going at 100%. you guys are in crazy good shape

Comment #123 - Posted by: Ezia at December 9, 2012 11:52 PM

10:19. 135# DLs

Comment #124 - Posted by: Mavrick at December 10, 2012 12:00 AM

M/36/6'2"/180

As Rx'd

11:18

Comment #125 - Posted by: Stephen Schauer at December 10, 2012 1:35 AM

DL's - 245#
30 air squats
20 parallete push ups

5 rounds - 13:37
(wrist is shot, could not do HSPU)

Comment #126 - Posted by: DPL at December 10, 2012 1:59 AM

Rxd
16. 45

Comment #127 - Posted by: roh at December 10, 2012 3:27 AM

M/45/6'/225. 11:07 subbed HSPU with 135lb Push Press.

Comment #128 - Posted by: Mark Z at December 10, 2012 3:44 AM

18:42 Did 3 rds of 235# DL (back spasms), 5 rds for the rest

Comment #129 - Posted by: fathertyme 34/m/6'/175# at December 10, 2012 4:57 AM

Now this is my kind of WOD! Doing this one tomorrow.

Female/15/149#/5'2"

Did this workout on Friday:

800m sprint for time (3:57, could have gone somewhere around the 3:20 range, but twisted my ankle like an idiot in the first 200m of the run. Sigh.)

Rest 5 min.

Max scaled rope climb in 5 minutes, heels on ground, body in stiff plank, lying on the ground to standing straight up. (16 reps, up and back down)

Rest 3 min.

Max deadlift @133# (my Diane weight) in 5 min (46 reps)

Rest 3 min.

Max air squat in 5 min. (151 reps, my tabata squat PR, YAY!)

Rest 5 min.

800m row for time (3:43, by the end of this workout I was completely spent. It took over an hour for the jello-y, shaking feeling to go away. Awesome.)

Comment #130 - Posted by: Ariel at December 10, 2012 5:16 AM

F/5'2"/132
13:52

So I did this after a pretty intense clean/front squat/pull-up workout,
had to drop the DL weight to 91 lb & used a big box for the HSPUs.
and because I'm also really bad at remembering stuff, I did 10 DL instead of 7.
Really need to do this properly again soon.

Comment #131 - Posted by: Marie at December 10, 2012 5:18 AM

Time - 17.39.15
Notes: 205lbs DL x 3 sets and 185lbs DL x 2 sets.

Comment #132 - Posted by: AB at December 10, 2012 5:30 AM

15:14 as rx'd

Comment #133 - Posted by: Bells at December 10, 2012 6:17 AM

14min Rxd

Comment #134 - Posted by: Adhish Chhabra at December 10, 2012 6:29 AM

Both my and my girlfriend got 10:48 on the WOD.. and she almost beat me... But i swear she did 28 squats

Comment #135 - Posted by: Kyle at December 10, 2012 6:39 AM

M/19/75.29kg
subbed HSPU for 15 PU
08:40

Comment #136 - Posted by: jason at December 10, 2012 7:02 AM

only started this program M/36/94kg
60 kilo, 7 reps
30 Squats
7 Handstand push-ups, w/bungee

13.58

Comment #137 - Posted by: kenneth at December 10, 2012 7:49 AM

8'30"

Comment #138 - Posted by: Claudio at December 10, 2012 7:49 AM

M/ 38/ 134 lbs/ 5'-6"
I did 2 shorter WODs Sunday morning.
I began with a 10 minute AMRAP of:
Row 250 m + 25 pushups
(I did 5 rounds) I had the damper on about 3 1/2
After a few minutes I started to do sets of:
DL + OHS (I was going to do 10 reps of each but after putting a little bit of weight on I decided to only do 7 reps of each)
DL: 95 lbs, 115, 155, 185, 205, 225 (I used 225 lbs for the main sets of 7 reps of DL)
OHS: 75 lbs, 85, 95, 105, 115 (I used 115 lbs for the main sets of 7 reps of OHS)
I really was focused on trying to keep on working without too much rest between exercises.
GOOD Couplet following the first WOD.

Comment #139 - Posted by: Anton at December 10, 2012 7:50 AM

15:32 as rx'd

Comment #140 - Posted by: SB at December 10, 2012 8:06 AM

13:09 as rx'd. I stink at HSPU's.
42/M/6'/181

Comment #141 - Posted by: NRS3 at December 10, 2012 8:14 AM

45m, 6/212
HSPU- 45/35 for depth
otherwise RX'd
9:55

Comment #142 - Posted by: will h at December 10, 2012 8:26 AM

10:13
scaled to 185 lbs DL

Comment #143 - Posted by: JTJ M/28/160 at December 10, 2012 8:49 AM

Male/28/5'8"/193.5
15:19 Rx'd

Comment #144 - Posted by: Michael Adelante at December 10, 2012 8:54 AM

13:50

Comment #145 - Posted by: Andrew at December 10, 2012 9:13 AM

38/m/175
rx 10:54

Comment #146 - Posted by: ffkwill at December 10, 2012 9:25 AM

messed up on timing...guess is around 15 min
back and knee felt good....not pushing it too much.
Deadlift, 7 reps (155#)
30 Squats
7 Handstand push-ups (heels over bar assist)

Comment #147 - Posted by: Brian R m/ 50/ 6'2"/ 183 at December 10, 2012 9:52 AM

M/170/35yo 13:08 as RX'd

Gotta push through my breathing more. Still felt like I gave it my all except some breaks too long. I want these dudes posting 7-minute times to video and post a link on their comments block. Not that I don't beleive them, but it would be fun to watch.

Good WOD tho.

Comment #148 - Posted by: Mike H at December 10, 2012 10:08 AM

33:35

Comment #149 - Posted by: myles456 at December 10, 2012 10:15 AM

6:44 rx'd @ellensburgcrossfit

Comment #150 - Posted by: Taylor Clark at December 10, 2012 10:20 AM

. . . that was awful . . . M/155#/43yo, 8:32, Rx.

Can't wait to do it again.

Comment #151 - Posted by: MikeP at December 10, 2012 11:06 AM

10:51, with 225#, and feet on a smith machine bar for hspu.

Comment #152 - Posted by: Kevin C. (M/53/5'11"/175) at December 10, 2012 11:13 AM

10:41 - all sets unbroken.

Comment #153 - Posted by: Michael m/50/5'9"/175/MI Survivor at December 10, 2012 11:15 AM

DL 115
9:40

Comment #154 - Posted by: stany at December 10, 2012 11:23 AM

leg burner :)
185# dl
4:45

KClever

Comment #155 - Posted by: cleverhandz at December 10, 2012 11:45 AM

M/30/68"/175lbs
as rx'd
12:21
HSPU are my achilles heal!

Hand grenade Warren

Comment #156 - Posted by: Scott Hand grenade Warren at December 10, 2012 11:48 AM

rx'd.

9.39

dl's & hspu's unbroken.

squats were the slowest/most challenging part for me.

Comment #157 - Posted by: GleichSTL m/35/179/5'10" at December 10, 2012 11:57 AM

m/245pds/6'0''/

12:29 I was wondering this is my third time doing crossfit, is this an OK time and what is considered a fast time, cause i see some guys who have posted a seven minute time. Is that the elite of the elite ?

Comment #158 - Posted by: Michael Hanna at December 10, 2012 12:03 PM

9:35 rx

Comment #159 - Posted by: Alex m/23/153 at December 10, 2012 12:05 PM

9:35 rx

Comment #160 - Posted by: Alex m/23/153 at December 10, 2012 12:06 PM

11 minutes
all unbroken except last set of HSPUs

Comment #161 - Posted by: cort at December 10, 2012 12:11 PM

did first two lifts @ 275, lowered to 255 after that:

11:01

Comment #162 - Posted by: bobbo at December 10, 2012 12:16 PM

9:20 as Rx'd

Comment #163 - Posted by: Jetté 43/M/5'11"/175 at December 10, 2012 12:16 PM

7:17rx

Comment #164 - Posted by: james at December 10, 2012 12:24 PM

5 rds 17:55

Subbed 225 dl x 7(went unbroken on all sets)
30 air squats
HSPU x 7- w/ a 2-3/4 inch foam blk (all broken up-took up all my time)

Comment #165 - Posted by: c-los at December 10, 2012 12:24 PM

165/5'9"/M

Rx'd 10:33

Comment #166 - Posted by: KT at December 10, 2012 12:27 PM

DL - 275 X 7
Squat X 30
Handstand Pushup with feet on bench X7

5 Rounds in 15:25

Comment #167 - Posted by: JDU at December 10, 2012 12:31 PM

As rx'd, 6:57.

Those squats in the middle really got the legs burning. My lower back was a little twingey all weekend from heavy deads on Friday, so I took today's deadlifts a little more deliberately, focusing on form - but they felt fine. Unbroken strict HSPUs - they felt great, and maybe quicker than normal. Fun WOD.

Comment #168 - Posted by: Mel 39/m/5'10"/175 at December 10, 2012 12:33 PM

RX'ed Time 10:33

Comment #169 - Posted by: stryder9 M/37/5'8"/155# at December 10, 2012 12:40 PM

6:33 hook grip dl

Comment #170 - Posted by: Jdisch at December 10, 2012 12:52 PM

M/30/68"/135 lbs

subbed 205# for deadlift

10:16

Comment #171 - Posted by: Stick-Man at December 10, 2012 1:05 PM

scaled to 110kg dl
19:52

all hspus unbroken. Happy with ROM.

Comment #172 - Posted by: AGL at December 10, 2012 1:28 PM

20:48. 205 deadlift, go 225. Hspu with two black bands, go one black one grey.

Comment #173 - Posted by: Elliott Harding at December 10, 2012 2:56 PM

10:04 as rx'd
All sets unbroken. Slow and steady on squats.

Comment #174 - Posted by: PW56 at December 10, 2012 2:59 PM

Five rounds for time of:
275 pound Deadlift, 7 reps
30 Squats
7 Handstand push-ups
11:14

Would have finished before 10min but had trouble with the last 2 HSPU. Wanted to do them all strict, so I had to rest on the last reps. Awesome WOD.

Comment #175 - Posted by: Jonny Slick M/23/5'7"/154 at December 10, 2012 3:14 PM

MOD, 235lb (dead lift)

7:52

M/52/190lb

Comment #176 - Posted by: Mazzone, Chantilly at December 10, 2012 3:57 PM

12/10/2012 1600 hrs Monday
95# Deadlifts, go 105 next time.
** 2 regular push-ups, rest on knees per set **
16:49

Comment #177 - Posted by: Debi Harding at December 10, 2012 4:27 PM

7:50.

I liked the WOD. Very nice

Comment #178 - Posted by: Ben at December 10, 2012 4:28 PM

subbed 245lb deadlift

14:14

Comment #179 - Posted by: Saam at December 10, 2012 4:35 PM

subbed 245lb deadlift

14:14

Comment #180 - Posted by: Saam at December 10, 2012 4:35 PM

135# DL / 1/2 way down on HSPU

12:33

F/5'5"/115#

Comment #181 - Posted by: Melissa at December 10, 2012 4:40 PM

13.17
used 225lbs for DL
HSPUs were h2fp

Comment #182 - Posted by: Kyle A. at December 10, 2012 4:40 PM

135# DL / 1/2 way down on HSPU

12:33

F/5'5"/115#

Comment #183 - Posted by: Melissa at December 10, 2012 4:40 PM

11:20 as rx'd

HSPU to abmat. Goal accomplished: all sets unbroken, but have to say, squats were the hardest, very slow pace. Legs burnt out from hockey yesterday....

Comment #184 - Posted by: Ronnieboy at December 10, 2012 4:50 PM

DL 205(93kg),HSPU(prog) Time:12:48

Comment #185 - Posted by: lucio1928,M/40/184cm/96kg at December 10, 2012 4:58 PM

F/43/180/5'10"

Been injured for a while and work is picking up so the wods are a little more spaced out.

185# Deadlift
Subbed 1pood kb push press each arm for HSPU'S

10:28

It's good to be working out again.

Comment #186 - Posted by: JuliePlatt at December 10, 2012 5:26 PM

M/25/180

10:21 Rx'd

All unbroken. very happy with this. My deadlift has gained leaps and bounds! great way to end the day.

Comment #187 - Posted by: micah at December 10, 2012 5:42 PM

170 32 Lol AB i promise i used my legs scale down DL 245 did or in 1440 the hand are to easy army crossfit

Comment #188 - Posted by: giovanny at December 10, 2012 6:23 PM

rx'd 10:05

Comment #189 - Posted by: Josh M/19/173lbs/5'6" at December 10, 2012 6:25 PM

I mean i didnt used my legs

Comment #190 - Posted by: giovanny at December 10, 2012 6:29 PM

M/19/204
rx'd
9:13

Comment #191 - Posted by: Chris at December 10, 2012 7:08 PM

225 lb deadlift
hspu toes on bar
18:08

Comment #192 - Posted by: David Burns at December 10, 2012 8:20 PM

9:00 flat.
Scaled the DL a little too much at 225. DLs unbroken. HSPU unbroken till 5th set. The squats absolutely KILLED me!

Comment #193 - Posted by: Bikey M/45/5'6"/155 at December 10, 2012 8:48 PM

45/m/5'10"/180

Subbed 14*145lbs dl, 30 squats, 14*90lb pp
5 rds. 25:51

Comment #194 - Posted by: Bb at December 10, 2012 8:50 PM

14*145lb dl, 30 squats, 14*90lb pp
5 rds 25:51

Comment #195 - Posted by: Bb 45/m/5'10"/180 at December 10, 2012 8:52 PM

10:01
300lbs on dead lifts.
Rxed the rest

M/22/265/6'7

Comment #196 - Posted by: Cameron at December 10, 2012 8:53 PM

28/m/225/6'5"

135, 225, 275
Did all five rounds. Great progression from swimmer to CF!
18:45 and dead

Comment #197 - Posted by: Gregor at December 10, 2012 9:25 PM

M/18/5'11"/170
holy balls. that was hard.
subbed 115lb push press for HSPU.
otherwise RX'd.
26:19.

Comment #198 - Posted by: stemme at December 10, 2012 10:33 PM

9:34 rx'd

Strict handstands first 3 sets.

Comment #199 - Posted by: Peter Nemr M/31/65.5"/172 at December 10, 2012 11:16 PM

14:40 with 100 kilo on the deadlift ... i will be better !!!

Comment #200 - Posted by: andrea at December 11, 2012 12:27 AM

DNF: left side back strain during second set of deads.

Comment #201 - Posted by: gb 45/m/71"/185# at December 11, 2012 2:33 AM

M/ 28/ 155/ 5'7
100kg
7:13

Comment #202 - Posted by: How at December 11, 2012 3:08 AM

M/235/6'4"/59
Scaled to 245 dl and orange and black band assist handstand pushup.
12:55

Comment #203 - Posted by: Doug at December 11, 2012 5:49 AM

12:45
Subbed 225# Deadlift
Subbed Plyoboxes for partial bent knee HSPU

M/168/24.98 (birthday soon)

Comment #204 - Posted by: Bagel at December 11, 2012 6:37 AM

M/34/5'9"/160

As rx'd. Some kipping HSPUs (but all legit range). Did this 2 days ago.

14:04

Comment #205 - Posted by: Antun Karlovac at December 11, 2012 7:48 AM

modified handstand pushups with kick out from tri-pod unless otherwise noted

Katie B 3:55 (7/15/4) - 45# hang power clean - 2 rounds (gameday)
BUbs 9:58 (135)
Austin 11:24 (24k)
Connor 11:44 (115)
Amy 12:27 (95)
Aaron 12:25 (24k/15 squats w/10# plate)
Coach Kim 7:53 (185)
Jacob 12:34 (205)
Mrs. Carey 9:19 (135/box hspu)
Mr. Carey 11:45 (165)
Mr. Murley 12:58 (185)
Ryan 10:10 (as rx'd/kipping hspu)
Mama V 8:53 (115)
Master P 7:33 (20k/knee pushups)
Sim 12:26 (155) - 4 rounds
Mr. Wonsil 10:55 (165)
Kyle 9:41 (105)
Mrs. Pip 9:08 (135)
Pudge 13:09 (95)
Wendy 13:41 (105)
Jamie 8:40 (95)
Aly 9:51 (135)
Chris 8:46 (225) - squats pretty close to full range of motion/kipping hspu

Comment #206 - Posted by: BFCC at December 11, 2012 8:12 AM

age 23 bw 170

8:46

225# deadlifts. squats close to full range of motion. kipping handstand pushups

Comment #207 - Posted by: Chris S at December 11, 2012 8:14 AM

m/18/185/5'11"
10:10 Rx'd

Comment #208 - Posted by: Ryan Richard at December 11, 2012 9:13 AM

M/40/5'11"/209

HSPU with knees on a 20" box.
Rest as rx'd.

14:52

Comment #209 - Posted by: Jose-Luis Morales at December 11, 2012 9:38 AM

Completed on Tues
Deadlifts were light as I have a slight hamstring pull

115# DL
30 air squats
14 push ups feet on bench

9:10

Laura f/50/5'7/150

Comment #210 - Posted by: power-girl at December 11, 2012 10:41 AM

11:30 135 for DL but did all HSPU!

Comment #211 - Posted by: kelley F/47/5'3"/132 at December 11, 2012 11:02 AM

Only 4 rounds, didnt realize it was 5 for time

225lb DL / 13:30

took it nice and easy (to easy), focused more on form, lungs didnt really take a beating today. 1st real WOD after back injury. Feel good tho.

Comment #212 - Posted by: JIrv101 at December 11, 2012 11:22 AM

m/38/6'/175#

225# DL

10:51

Comment #213 - Posted by: Mariano at December 11, 2012 11:59 AM

9:45

Comment #214 - Posted by: Justin-M/26/5'8"/205 at December 11, 2012 1:20 PM

M/37/5'11"/190lbs

as rx'd - 9:33

Comment #215 - Posted by: Casey Ray at December 11, 2012 1:22 PM

m.32.69.170;
19:40;

scaled to 225# first DL set then 185# for sets 2-5;
air squats rx'd;
HSPU legs over power rack bar;

2:50 225 DLs killed my time;
4:10 had to switch weights to 185#;
4:00 solid, legs started to expire on airsquats;
5:30 broke up the airsquats 15,15;
3:10 DLs unbroken, airsquats 15,15;


Comment #216 - Posted by: djf at December 11, 2012 1:43 PM

Five rounds for time of:
225# dl, 7 reps
30 squats
7 hspu
8:50

Comment #217 - Posted by: scfd1_9607 at December 11, 2012 2:19 PM

11:13 w/ 185lb dl. 1k run wu 4:56.

Comment #218 - Posted by: kevin o at December 11, 2012 4:40 PM

4 rounds 14:00
40 lbs DB Deadlifts
30 squats
7 sh press @ 50 DB

Comment #219 - Posted by: Dan V at December 11, 2012 5:44 PM

M/38/5'8"/170 lbs.

Rx

18:46

Did it after heavy snatches and back squats....didn't look that bad on the wipe off board. Hahahahahaha. Good one guys.

Comment #220 - Posted by: Joshua M. Weaver at December 11, 2012 6:00 PM

175# DL
box-ring push-up things

11:30

This WOD made me so angry by the time I was done it... hallelujah it is over!!

Comment #221 - Posted by: Boo Boo F/147/5'8/24 at December 11, 2012 8:56 PM

4:27 as rx'd. Killer

Comment #222 - Posted by: Adam@CCMMA at December 11, 2012 8:57 PM

9:08 first wod with HSPU in.

was my nemesis until the other day then suddenly clicked, nearly all rounds unbroken.

Comment #223 - Posted by: Tris at December 12, 2012 3:47 AM

M/168/5'7"/32

Comment #224 - Posted by: Mark S. at December 12, 2012 4:52 AM

M/168/5'7"/32
RX 9:57

Comment #225 - Posted by: Mark S. at December 12, 2012 4:53 AM

Those DL's hit like a truck after about the 2nd round! As RX'ed 13:27 and going to feel it!

Comment #226 - Posted by: Eric P. at December 12, 2012 9:15 AM

Those deads hit like a truck after the first round! 13:27 as RX'ed and feelin' it!

Comment #227 - Posted by: Eric P. at December 12, 2012 9:16 AM

10:10
Forgot water bottle so had to run to water fountain in rd 3

Done in shreveport.

Comment #228 - Posted by: Mik at December 12, 2012 10:06 AM

HSPUs killed me. In the last round I counted attempts, got to work on that form. Otherwise as rx'ed: 13:22

Auxiliary workout afterwards 30x135# cleans: 3:48

Comment #229 - Posted by: gremnatious 32/m/6'1"/180 at December 12, 2012 10:24 AM

M/220/6'2"/35

Haven't done any hspu's since I started Corssfit. Practiced a bit yesterday and decided not to add them into the workout just yet. Would be extremely inefficient.

Subbed Push Press 145 lbs 7 reps

the rest as rx'd

23:30

Comment #230 - Posted by: Joshua Parrish at December 12, 2012 11:20 AM

225# dl
11:49

Comment #231 - Posted by: Brad/6'4"/205/m/32 at December 12, 2012 1:08 PM

6:16

Comment #232 - Posted by: Kevin: M/40/195/6' at December 12, 2012 2:54 PM

as rx'd 19:30

Comment #233 - Posted by: Crossfit Chris at December 12, 2012 4:30 PM

Five rounds for time of:
255 pound Deadlift, 10,9,8,7,7 reps
30 Squats
25 push-ups (feet on a/c)

15:36

try 5x7 of 260 lbs. next time

Comment #234 - Posted by: Bama Jim - M/44/6'4"/200 at December 12, 2012 5:00 PM

10:50
Scaled DL to 245

M/190/6'1"/38

Comment #235 - Posted by: RussD at December 12, 2012 5:01 PM

M/22/173cm/73kg

Five rounds for time of:
100kg Deadlift, 7 reps
30 Squats
7 Handstand push-ups

13:30

Comment #236 - Posted by: mattia at December 13, 2012 2:15 AM

Subbed:
205# DL
Asst. HSPU's
10:58

Comment #237 - Posted by: Drew m/44/5'10"/165 at December 13, 2012 9:43 PM

15:10

Did 275 lbs more out of laziness of not wanting to put on a bunch of smaller plates. I suck at BW squats. HSPU unbroken. Does anyone elses legs burn like hell on the BW squats? My clients seem to go right through them. I wonder if it's because I'm working out by myself and they have me yelling at them.

Comment #238 - Posted by: Marc at December 14, 2012 7:49 AM

Ring pushups for HSPU

15:00

Comment #239 - Posted by: Paul Daniel at December 14, 2012 3:20 PM

as rxd 9:07

Comment #240 - Posted by: Chewuchjeff m39/5'9"/185 at December 15, 2012 6:17 PM

As rx'd
6:58

Comment #241 - Posted by: Troy at December 16, 2012 3:01 PM

16.53. 225#. HSPUs as best as possible. Ouch.

Comment #242 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at December 17, 2012 6:38 AM

m/34/5'8"/175lb

as rx'd 9:58

did everything unbroken, just took WAY too long resting in between. :( Probably could have gone faster on the squats too.

Comment #243 - Posted by: Adam Hamm at December 17, 2012 12:01 PM

18:56 as rxd

Comment #244 - Posted by: cscarr52 at December 17, 2012 1:38 PM

M/19/5'11''/160

Scaled

Deadlift: 225
Squats (w/barbell)
Pushups (Deficit)

Feelin' Good!

Comment #245 - Posted by: Gregle415 at December 18, 2012 4:55 AM

M/22/5'11"/182

12:51.1 RX'd

did the 7x3 cleans right before, and the zercher squats + regional wod the day before. playing catchup and I felt it.

Comment #246 - Posted by: Miles Forks at December 18, 2012 5:27 PM

3 rounds only.

10:47

Comment #247 - Posted by: Manchild at December 19, 2012 5:48 AM

15'17"

Comment #248 - Posted by: RAD at December 19, 2012 4:31 PM

M/29/73"/210#

As Rx'd ~ 21 min

Comment #249 - Posted by: Darwood33 at December 20, 2012 11:22 AM

Day 234
M/45/6'0"/190
Performed on Thur-121220 as a make-up from a week of travel - good to get back.
As RX'd 13:55

Comment #250 - Posted by: fargingbastige at December 20, 2012 1:37 PM

47/M/185/5'10"

8:48 rx

Deads and hspus were the easy part. Squats were slow as hell and legs were engorged with blood. Couldn't wait to go upside down each round to drain some back into my upper torso.

Comment #251 - Posted by: Todd w at December 20, 2012 6:22 PM

Five rounds for time of:
275 pound Deadlift, 7 reps
30 Squats
7 Standing Shoulder Press, 135 lbs

7:51

Pretty good effort. Broke up the deadlifts into two sets towards the end, but it might not have been necessary. Will look to cut time by not partitioning the deadlifts next time.

M/27/5'11''/200

Comment #252 - Posted by: Kent at December 22, 2012 8:51 AM

m/39/5'9/175
CFWU-3. Superman. Burgener. DU.
10:17
Squats too slow as usual. Need to condition myself to get through these better. DL unbr. HSPU broken in mid rounds to 6+1, then 4+2+1 last.

Comment #253 - Posted by: jrm at December 22, 2012 8:41 PM

10:51 as Rx'd

Comment #254 - Posted by: Lim075 at December 23, 2012 9:39 AM

185# deadlift

11:44

Comment #255 - Posted by: pickle93 (41/6'/185) at December 27, 2012 5:34 AM

26m/175/5'9 as rx'ed
9:53

broke up 30 squats into 15s and 10/s, to reduce on all the huffin and puffin, will cut that out next time, as well as shorter transition times, and rest legs while doing HSPU... aim for under 8 min next time, good burn though.

Comment #256 - Posted by: Linas at December 28, 2012 11:40 AM

13:15

Comment #257 - Posted by: Ukkrew at December 29, 2012 1:31 PM

9.34

Comment #258 - Posted by: MikeD at December 29, 2012 2:22 PM

Scaled.
DL: 195lb x7
SQ: x30
HSPU: x7
5 rounds, 9:39 (unbroken, slow on sq).

Comment #259 - Posted by: Harpo m/45/5'7"/145 at January 4, 2013 4:15 PM

CFWUx3 (no dips). 20kgx5, 60x6, 90x5, 110x3
17:05 (only 3 rds of DLs – felt something 2nd rd, too sore for rd 4 and 5)
125kg

Mitch: 18:38
100lb dls
Regular pushups

Comment #260 - Posted by: Doug at September 1, 2013 9:31 PM

12:40

Comment #261 - Posted by: dcyn at November 5, 2013 4:06 PM

RX
9:25

Comment #262 - Posted by: sr at December 11, 2013 9:01 AM
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