December 13, 2012

Thursday 121213

For time:
50 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 5 ascents
40 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 4 ascents
30 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 3 ascents
20 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 2 ascents
10 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 1 ascent

Post time to comments.

Instructional_frontsquat_th.jpg

Enlarge image

What cues would you use with this athlete?


"Fighting With the Knees" with Tony Blauer, CrossFit Journal preview video [wmv] [mov] [HD mov]


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

Posted by Pukie at December 13, 2012 5:00 PM
Comments

Weight on heels, Drive those elbows up!

Comment #1 - Posted by: Matt at December 12, 2012 5:38 PM

Drive thru the heels, elbows up and give the bar a shelf to rest on!

Comment #2 - Posted by: Ben at December 12, 2012 5:42 PM

First replace the bar w 8 oz of glory. Then work the front squat. Bar in front rack position elbows parallel to the floor feet shoulder width apart and weight in the heels. Maintain midline stability

Comment #3 - Posted by: Joe at December 12, 2012 5:43 PM

"go buy some nano's"?

Comment #4 - Posted by: jkel at December 12, 2012 5:44 PM

#3 said it all

Comment #5 - Posted by: Joe at December 12, 2012 5:45 PM

Pushing the elbows out in front should help him to sit back better.

Comment #6 - Posted by: Kizza m/30/6'0"/#175 at December 12, 2012 5:51 PM

"great work, 5 more reps, your killin it"

Comment #7 - Posted by: Paul at December 12, 2012 5:52 PM

Did a workout similar to this with wall ball shots instead of the cleans. Load of fun!

Comment #8 - Posted by: Jericho at December 12, 2012 5:57 PM

Any substitutes for rope climbs?

Comment #9 - Posted by: Sam at December 12, 2012 5:57 PM

Nike Shoes..Puma Socks..Champion shorts. Constantly varied!

Comment #10 - Posted by: Ben at December 12, 2012 5:58 PM

props to #5.

put the bar down and go squat "heavy"

Comment #11 - Posted by: Joel B M/37/5'10"/175 at December 12, 2012 6:00 PM

"why aren't you concentrating on the tv on the wall?"

Comment #12 - Posted by: Donovan at December 12, 2012 6:06 PM

Elbows up, Create a shelf!!!!

Comment #13 - Posted by: Peter at December 12, 2012 6:12 PM

Elbows up, keep lumbars curve, keep weight on heels and breath, keep neutral head and spine, drive through legs. If thuster bring elbows up a bit, if frontt squat, elbows as high as he can get them

Comment #14 - Posted by: anthony at December 12, 2012 6:15 PM

Not that I necessarily disagree with any of the opinions posted here about this picture, but I have a question. When such a photo is posted, soliciting responses about form or technique, is there a location on the CrossFit site where an "official" response or analysis is presented, written by a CrossFit certified trainer?

Comment #15 - Posted by: Shu at December 12, 2012 6:46 PM

STOP!!

Comment #16 - Posted by: Matt P at December 12, 2012 6:55 PM

"...you wanna crush!..." - Tony Blauer

Comment #17 - Posted by: MikeJ at December 12, 2012 6:55 PM

what can I do instead of the rope climb....I dont have one..but I'd like to try Crossfit.

Comment #18 - Posted by: KL at December 12, 2012 7:13 PM

I do not have a rope. What can i do to substitute

Comment #19 - Posted by: seth at December 12, 2012 7:31 PM

Here is a better question, what cues wouldn't you give this athlete? I'm about efficiency, hence the whole CrossFit thing, so rather than start with what is wrong, let's find what is right and go from there: hold the barbell and keep your feet on the ground. That is all.

Time to visit K-Star's blog bro.

Comment #20 - Posted by: Brandon B at December 12, 2012 7:37 PM

Have a garden hose? Climb that.

Comment #21 - Posted by: Kipper at December 12, 2012 7:38 PM

That old guy in the back is showing you up son...

Comment #22 - Posted by: Geis at December 12, 2012 7:50 PM

I would tell him to work on his balance.
I would start by telling him that his head is in descent position, but to bring his shoulders back and lock them in, put the bar up in the rack position and rest it, elbows up and arms parallel, chest up and out, core tight, butt out, spread legs and get his knees back which will put his heels down and his balance a little better. drive through the heels and outer foot, and out with the knees. Finally he needs to go a little lower. Then end with something good... like your toes have a good angle to them... :)

Comment #23 - Posted by: E B at December 12, 2012 8:04 PM

Drive those elbows to the ceiling and get that bar ontop of those shoulders! Sit back into it and drive up with the heels!

I think analysing the athletes is great for improving form. Ourselves and others :) I for one use some of the really good cues that come up here!

@ #22 Geis, thanks for the laugh. Good times. :)

Comment #24 - Posted by: Chrisso at December 12, 2012 8:16 PM

Release that bar onto your shoulders to get the elbows up, you can't do it while holding the bar. Drive those hips towards the heels. Smile.

Comment #25 - Posted by: Glenn at December 12, 2012 8:32 PM

Isn't it mandatory to yell "tight tight" whenever anyone squats?

Comment #26 - Posted by: Clint at December 12, 2012 8:42 PM

Would depend on if he's doing a cleans/front squats or thrusters, but those are subtle differences. Assuming its a clean or front squat, push your elbows up and let the bar roll back onto your finger tips. I'd prob stand in front of him and go hands on to his elbows to ensure the bar gets into position, that he feels the proper upper arm position and his hand width is appropriate. Then remind him to make sure the elbows always stay above the knees when in the squat.

Comment #27 - Posted by: Andy Boise CrossFit at December 12, 2012 8:47 PM

I don't have a 20lb med ball at my gym, how much weight should I power clean to sub for the ball cleans? Or is there an official sub?

Comment #28 - Posted by: Trung Nguyen at December 12, 2012 8:53 PM

Screen the athletes shoulder mobility and prescribe wrist work. Develop hamstring, psoas, gastroc and soleus flexibility with prolonged stretching. Improve rotary stability and mid-t-spine extension.

Comment #29 - Posted by: Chuck Gonzales at December 12, 2012 9:18 PM

I do not have a 20lb MB, so i am probably going to substitute the MB portion of this WOD with 115lbs cleans.

Comment #30 - Posted by: William at December 12, 2012 9:58 PM

Disclaimer: if you sub rope climbs, you're not doing it as Rx'd.

I like subbing rope climbs with towel pull-ups. Grab a towel, drape it over the pull-up bar, and grip. Do a given amount of pull-ups. Depends on your skill how many it'll take to get close to similar.

Comment #31 - Posted by: anon at December 12, 2012 10:36 PM

I'll use a 20lb dumbbell instead of a mb...easy peasy :-)
As for the rope climbing questions, check out the substitutions section under faq's.

Comment #32 - Posted by: ryan at December 12, 2012 10:43 PM

15' rope climb with a prosthetic leg? Awesome! Our box doesn't have one at all. I'm going to need to figure something out.

Comment #33 - Posted by: Justin at December 12, 2012 11:49 PM

M/37/163
28:00 as RX

Comment #34 - Posted by: Work at December 13, 2012 12:33 AM

As I don't have a rope I plan to do the following:

Using ring (can be towel or anything suitable) place so that from a floor seated position you can reach at full stretch.
Now push with your legs and pull yourself up with your arms, not exactly rope climb but not far off, you are using both legs and arms.
Lower yourself back under control and repeat. As it is a high reach then sub about 5 for 15' rope.
Thoughts and criticism welcome

Comment #35 - Posted by: dopeydawg at December 13, 2012 12:41 AM

Subbed and scaled:

50/40/30/20/10 - alternating single arm db clean, 22lb
15/12/9/6/3 - pull-ups

4:18/4:13/2:58/2:07/1:04 -- 14:41 total

Comment #36 - Posted by: Jules, Cornwall (UK), m/44/5'10"/168 at December 13, 2012 12:50 AM

50 med ball clean 15lb ball
15 close hand pu
40 med ball clean
12 close hand pu
30 med ball clean
9 close hand pu
20 med ball clean
6 close hand pu
10 med ball clean
3 close hand pu

Didn't have a rope or a 20lb med ball at hotel gym...
Hoooah Army Crossfit!!!

For time: 13:43

Comment #37 - Posted by: SFC AB at December 13, 2012 1:42 AM

M/47/185

Medball as rx

Rope pull-ups 20-16-12-8-4
10TTB/5

19:09

Comment #38 - Posted by: Cosmo at December 13, 2012 2:08 AM

26:20

Comment #39 - Posted by: ART/M/44/5'5"/150 at December 13, 2012 2:36 AM

18:31 (medball rx, subbed towel pull-ups for rope climbs as such: 75/60/45/30/15)

Comment #40 - Posted by: gb 45/m/71"/185# at December 13, 2012 2:55 AM

Elbows up! Weight on the heels! Show me your hips!

Comment #41 - Posted by: aalekswhite at December 13, 2012 3:43 AM

18:35 - 12 foot rope

Comment #42 - Posted by: Townsend m/29/5'8"/138 at December 13, 2012 5:30 AM

Lots of detailed answers on the front squat photo, but I'd find out if he can achieve a better rack position while standing before going into anything more complicated than that. If not, getting there will be of primary importance. If so, then we need to see how good he can be at keeping that good rack position on the way down into the squat.

Everything else is good, but not all at once.

Comment #43 - Posted by: Daner at December 13, 2012 5:32 AM

I subbed with 5xt2b + 5xairsquats + 5xtowel pullups per ascent, as close to a rope climb as I can tell....

Comment #44 - Posted by: sebastian m/44/180/6'2" at December 13, 2012 6:06 AM

M 42/185/72"
Subbed rope climb with pullups. 15,12,9,6,3.
17.00.19.

Comment #45 - Posted by: Mike at December 13, 2012 6:21 AM

12:50 Rx'd

Comment #46 - Posted by: gr8phul1 M/170/71" at December 13, 2012 7:34 AM

M/33yrs/72"/12.85 stones

Nice evening at my 'undisclosed location' so I took it outside...

4 Rnds for time:
400M run
20 air squats
20 burpees

19:20 - as rx'd

Comment #47 - Posted by: Double at December 13, 2012 8:11 AM

sub'd
1 rope climb = 5 rope pull-ups, 5-24" box step-ups

34:41

Comment #48 - Posted by: MarSayoh~M/39/223/5'9" at December 13, 2012 8:16 AM

Balls! Which would be short for 'bar over balls'.
Or anything to that effect!

Comment #49 - Posted by: stryker at December 13, 2012 8:28 AM

OK that's not entirely accurate, but I think the spirit of the cue is.

Comment #50 - Posted by: stryker at December 13, 2012 8:30 AM

elbows up.
deeper squat
i think his knees are rolled in.. so knees out.

Comment #51 - Posted by: Chris from Tx at December 13, 2012 8:31 AM

Hi all I wonder repetitions of each exercise

thanks

Comment #52 - Posted by: sergio at December 13, 2012 8:31 AM

hello
I wonder repetitions for each exercise

thanks

Comment #53 - Posted by: sergio at December 13, 2012 8:34 AM

m/44/5'6"/140

25# med ball
20' rope climb

24:45

Comment #54 - Posted by: duane at December 13, 2012 8:55 AM

I like the subs in the FAQ, but have also used a piece of rope (~3 feet) thrown over a bar for pullups; started using that after tearing a gym towel. Getting 1.5" diameter rope is not always easy but can be done.

Comment #55 - Posted by: Apolloswabbie at December 13, 2012 9:29 AM

31:25

Comment #56 - Posted by: Andrew at December 13, 2012 10:03 AM

m/44/5'11"/179

20# ball
ring muscle ups (5,4,3,2,1)
11:11

Comment #57 - Posted by: tom at December 13, 2012 10:20 AM

20# ball
Towel pullups 50/40/30/20/10
31:40

Comment #58 - Posted by: m/40/5'7''/180 at December 13, 2012 10:42 AM

M/35/6'3"/200

12 Foot Rope, so did 6/5/4/3/2 Ascents (added one) each round.

15:26

Comment #59 - Posted by: Ben S at December 13, 2012 10:51 AM

As rx'd
16:52
beautiful day here, sun is out, workout outside!!

Comment #60 - Posted by: sebastian m/44/180/6'2" at December 13, 2012 10:56 AM

Hi, firstly thank u very much for all the info on the site! However I am new to this and need some help. I have looked at other sites wod's and they all seem to have for eg. Metcon and strength and something else all in 1 day. Is this the prescribed way to train? Is everyone training like that anyway and using this site for 1 of 3 routines for the day???

Comment #61 - Posted by: B at December 13, 2012 11:18 AM

Oops, misread and did wall ball tosses with 20# to 10'

18' rope climb

Time: 24:15

m/51/72.5"/212

Comment #62 - Posted by: Doug R. at December 13, 2012 11:40 AM

24:15, hope I came close w/ self scaling since brandx wasn't updated, shooting for pack level: 35/30/25/20/15/10 DB cleans with 15 lb DB and 10/8/6/5/4/2 beginner rope climbs

B, #60, I believe this to be all that most people do unless they choose to incorporate CF Endurance or something, I'd also suggest checking the BrandX site (Start Here tab on main page, left side) for scaling...they are usually very good and regular w/ scaling so you don't do too much, too soon

Comment #63 - Posted by: RussA at December 13, 2012 11:41 AM

M/31/190/72

20# med ball cleans- 50,40,30,20,10
No rope: subbed 1ascent for 2 burpee pull-ups- 10,8,6,4,2

16:31

Should have done 1 more burpee pull-up for each ascent, but was a great workout anyway.

Comment #64 - Posted by: SeanP at December 13, 2012 11:53 AM

That was terrible 22:59
Fitz

Comment #65 - Posted by: Fitz at December 13, 2012 11:59 AM

How do I keep rope burn off of my anterior tib when doing the climbs I know I have the rope in right position in accordance to feet maybe I'm leaning back too far

Comment #66 - Posted by: Dustin at December 13, 2012 12:12 PM

How do I keep rope burn off of my anterior tib when doing the climbs I know I have the rope in right position in accordance to feet maybe I'm leaning back too far

Comment #67 - Posted by: Dustin at December 13, 2012 12:12 PM

m/23/245/6'0"

I didn't have a place to hook a rope to climb fifteen feet, so i did pull ups on the rope with no kick.And i used a thirty pound medicine ball since i cheated on the rope climb.

30 pound medicine ball:40/30/20/10
rope pull ups:3/6/9/12
time:9:00 i forgot that there was supposed to be another round.

Comment #68 - Posted by: Michael Hanna at December 13, 2012 12:18 PM

m/41/6'4"/229

20:40 @

25# plate for cleans
15-12-9-6-3 pullups for rope climbs

Comment #69 - Posted by: JayW at December 13, 2012 12:37 PM

f/28/5'6/114

19:40 rx (14#)

First WOD with rope climbs. Bad idea to only eat a GF scone beforehand.

Comment #70 - Posted by: Jessica at December 13, 2012 12:41 PM

Modified
25 Medicine Ball cleans, 50lb Slamball
15 Rope Pull-Ups
20 Medicine Ball cleans, 50lb Slamball
12 Rope Pull-Ups
15 Medicine Ball cleans, 50lb Slamball
9 Rope Pull-Ups
10 Medicine Ball cleans, 50lb Slamball
6 Rope Pull-Ups
5 Medicine Ball cleans, 50lb Slamball
3 Rope Pull-Ups
11:47
M/55/6’/205

Comment #71 - Posted by: Pete In Sun City at December 13, 2012 12:45 PM

12:25 rxd

Comment #72 - Posted by: Sam Kwant at December 13, 2012 1:05 PM

As Rx 16:03

Does any one know how to stop the rope chewing away your shin??

M/168#/6'/38 yrs

Comment #73 - Posted by: britishfireman1 at December 13, 2012 1:30 PM

m/18/185/5'11"
14:33 Rx'd

Comment #74 - Posted by: Ryan Richard at December 13, 2012 1:47 PM

m/42/5'8"/175

Med ball cleans as Rx'd
my sub for rope climb was
3 rope pull ups/3 barbell rollouts from knees equaled one rope ascent.

27:05

Comment #75 - Posted by: Mike A. at December 13, 2012 2:00 PM

24:50 @ district gym.

Comment #76 - Posted by: Drewpy at December 13, 2012 2:04 PM

Subbed 15 alternating towel pull ups for rope climb(1 ascend)
22 pound med ball

For time:
50 Medicine ball cleans, 22 pound ball
75 alternating towel pull ups
40 Medicine ball cleans, 22 pound ball
60 alternating towel pull ups
30 Medicine ball cleans, 22 pound ball
45 alternating towel pull ups
20 Medicine ball cleans, 22 pound ball
30 alternating towel pull ups
10 Medicine ball cleans, 22 pound ball
15 alternating towel pull ups

33:05

Comment #77 - Posted by: Saganamooo at December 13, 2012 2:13 PM

subbed rope climbs with bar pullups...think I made it even harder.

50 medball cleans and 40 pullups
40 and 30
30 and 20
20 and 10
10 and 5.

19'58!

Comment #78 - Posted by: matteo/29/6'/200 at December 13, 2012 2:50 PM

Subbed 12# med ball & 25, 20, 15, 10 & 5 towel pullups. 16:05

Comment #79 - Posted by: scfd1_9607 at December 13, 2012 2:51 PM

Soccer socks will keep the skin on your shins

Comment #80 - Posted by: Kuna at December 13, 2012 2:52 PM

17:03, subbed pullups 5 per rope climb.

Comment #81 - Posted by: ScottMacArthur at December 13, 2012 2:57 PM

F/43/180/5'10"

20# med ball
13' rope

25:04

I'd like to try a proper hemp rope in an open area and see how it compares with my home made slippery rope that's hung on a 4' wide bar... I keep bumping into the posts or dangling for a while until I slowly spin so I can get space to kick my feet up for the next pull. I shouldn't complain.... I have a rope in my garage. But you know how it is.... You always want an upgrade.

Comment #82 - Posted by: JulIePlatt at December 13, 2012 3:07 PM

sub: for time:
Row 1 k
25 pull-ups (strict)
Row 800 m
20 pu
row 600 m
15 pu
row 400 m
10 pu
row 200 m
5 pu
21:02 m/52

Comment #83 - Posted by: Dr B at December 13, 2012 3:15 PM

M / 32 / 176 / 5'10"

CrossFit Leblon - Rio de Janeiro - BRAZIL

time: 26min

Comment #84 - Posted by: Andrei Britto at December 13, 2012 3:27 PM

25:38...20 lb dumbbell cleans, 5 pullups per rep of rope climb

Comment #85 - Posted by: Pacers at December 13, 2012 3:52 PM

got through 50s, 40s before hands tore
DNF

Comment #86 - Posted by: Kyle A. at December 13, 2012 4:18 PM

14:07
Our rope is only 11-12 ft long so I did a 7-6-5-4-3 rope climb scheme. I figured that is 25 (vs 15) climbs. The distance climbed from the floor was about 275 ft (vs 225 ft). If you assume that I would normally start with my hands 6.5 feet up the rope then I climbed 112.5 ft ((11-6.5)*25) as opposed to 127.5 feet ((15-6.6)*15). So I figure its close enough.

Comment #87 - Posted by: mlt at December 13, 2012 4:19 PM

14:30.2

Comment #88 - Posted by: The Rex at December 13, 2012 4:20 PM

M/36/5'4"/14bs
As RX'd
13:28

Comment #89 - Posted by: Matthew Burritt at December 13, 2012 4:28 PM

Rx'd in 13:48

Burnt my shins. Need thicker socks.

Comment #90 - Posted by: Kevin at December 13, 2012 4:29 PM

14:10 @ work

Comment #91 - Posted by: jdisch at December 13, 2012 4:36 PM

Thanks, the water hose worked good for a rope.

Comment #92 - Posted by: seth at December 13, 2012 4:46 PM

As rx'd 18:22.

Comment #93 - Posted by: Kurt M/39/185 at December 13, 2012 5:02 PM

Med ball cleans as rx'd towel pill ups 15, 12,9,6,3.
11:19

Comment #94 - Posted by: Scott Albright m/40/5'9"/225 at December 13, 2012 5:09 PM

cues... hmm... GO FASTER, WERE RACING THE CLOCK CMON MAN!!!

Comment #95 - Posted by: andy at December 13, 2012 5:28 PM

No 20 lb ball, no rope at our gym so... We did Michael instead
3 RFT
800m run
50 back extensions
50 sit ups

me - m/40/6'/183 -- 20:03

nephew - 25/5'10"/170 -- 18:54

Comment #96 - Posted by: E B at December 13, 2012 6:10 PM

8:56 with 25 lb dumbbell and towel pull-ups @ 15 reps per set

Comment #97 - Posted by: Ryan at December 13, 2012 6:30 PM

Wow! Surprised me how long my legs took to recover after that! Just when you think your getting the hang of this!

Comment #98 - Posted by: Ben at December 13, 2012 6:39 PM

26:05 (RX) (42 yr old M)

Comment #99 - Posted by: GaBruin at December 13, 2012 6:42 PM

Did micheal instead but did
800 meter
100 situps
800 meter
100 situps
800 meter
100 situps
28:38

Comment #100 - Posted by: Todd walters at December 13, 2012 6:50 PM

No rope at the Navy's gym. So.....

MBC - 50/40/30/20/10
Pull Ups - 25/20/15/10/5

16:37

Like the idea of using the towel on the pull up bar, too.

Comment #101 - Posted by: Brass Ring Rob at December 13, 2012 6:58 PM

19:29 Rx

Comment #102 - Posted by: fathertyme 34/m/6'/175# at December 13, 2012 6:58 PM

18:30 Rx
F/20/5'4"/128

Comment #103 - Posted by: Kendall at December 13, 2012 7:13 PM

Hero WOD DT as Rx'd-13:10

Comment #104 - Posted by: T. Harbin at December 13, 2012 7:51 PM

For time:
50 Medicine ball cleans, 20 pound ball
45 alternating ring pull ups, assisted with rubber band
40 Medicine ball cleans, 20 pound ball
36 alternating ring pull ups, assisted with rubber band
30 Medicine ball cleans, 20 pound ball
27 alternating ring pull ups, assisted with rubber band
20 Medicine ball cleans, 20 pound ball
18 alternating ring pull ups, assisted with rubber band
10 Medicine ball cleans, 20 pound ball
9 alternating ring pull ups, assisted with rubber band

17.22 min.

Comment #105 - Posted by: Brandon Keys at December 13, 2012 8:22 PM

14.18 with jumping towel pull-ups

23/m/5'11"/175

Comment #106 - Posted by: Logan S at December 13, 2012 8:22 PM

13' rope climbs

17:43

Comment #107 - Posted by: JakeK 4153' above sea level at December 13, 2012 9:14 PM

20 lb dumbbell cleans: 50-40-30-20-10
Rope pull-ups: 25-20-15-10-5

16:44

m/36/5'4/130

Comment #108 - Posted by: Sal Walker at December 14, 2012 4:03 AM

f/29/5'9"/160

23:54 rx (14#)

Comment #109 - Posted by: CrystalRox83 at December 14, 2012 5:14 AM

with 25/20/15/10/5 pull up i got 25 minutes .. !!
i will be better ..

Comment #110 - Posted by: andrea at December 14, 2012 5:51 AM

rx: 23:41

Comment #111 - Posted by: Doug at December 14, 2012 6:25 AM

Time - 23.32.88
Notes: Sub'd 4x pull-ups for each rope assent.

Comment #112 - Posted by: AB at December 14, 2012 7:25 AM

M/ 38/ 134 lbs/ 5'-6"
As Rx: 19:45
This was a GREAT WOD. I was really popping up on the med ball cleans with the hips... I wasn't shrugging too much, and I was pulling under the ball well as well.
My grip was going a bit on the rope climbs but since they were spaced out it was o.k.
I was pacing at about 12,11,10.. on the med ball cleans to keep going with minimal breaks.

Comment #113 - Posted by: Anton at December 14, 2012 7:41 AM

Can I make a suggestion... Instead of showing people performing improper form, post great form so Crossfitters can visualize proper form. By continuously showing improper form it doesn't give people the right models to see day in and day out on the website. Comments can be on how the persons form is perfect and what to look for. Now as a reader, one can visualize good form through the picture and read about steps to achieve that. Posting bad form may ultimately be harming people than doing good.

Comment #114 - Posted by: Matt Meyer at December 14, 2012 7:43 AM

M/45/195/5'11"

30 20# Medicine ball cleans
3 12' Rope climbs
20 20# Medicine ball cleans
2 12' Rope climbs
10 20# Medicine ball cleans
1 12' Rope climb

8:46

Comment #115 - Posted by: nutfam at December 14, 2012 9:09 AM

I would tell him to stop..........this site needs to show what good technique looks like instead of perpetual train wrecks.

Comment #116 - Posted by: Colin at December 14, 2012 10:52 AM

25:28

Comment #117 - Posted by: myles456 at December 14, 2012 10:58 AM

14:27 as Rx'd

Comment #118 - Posted by: Jetté 43/M/5'11"/175 at December 14, 2012 11:36 AM

24:01 as rx'd

Comment #119 - Posted by: Matt 29/m/5'10/155 at December 14, 2012 12:30 PM

2012-12-14: 18:30 (:50-1:34). Sub 15rnds: 10BC's/1L climb.

Comment #120 - Posted by: gs at December 14, 2012 1:07 PM

M/55/6'2"/190
19:14 as Rx'd

We hang a 2" hawser rope over the side of the stadium at the HS track, attached to the hand rails. Works great!

Comment #121 - Posted by: Stubs at December 14, 2012 1:20 PM

Subbed front squats for the MBC to avoid any explosive movements due to back injury Monday.

Otherwise, as rx'd.

18:11.

Comment #122 - Posted by: Kyle Bisceglie 45/m/5'10"/180 at December 14, 2012 1:34 PM

13:27
13' rope climbs

Comment #123 - Posted by: phill 37deg21'41"N 118deg23'43"W at December 14, 2012 1:35 PM

no rope and no medball

subbed #65 barbell cleans

5x pullups per ascent.

27:55

Comment #124 - Posted by: c-los at December 14, 2012 1:45 PM

51/M/180
10 lbs Medicine Ball
15-12-9-6-3 PU's
23:02

Comment #125 - Posted by: Zim at December 14, 2012 2:12 PM

As Rx 16:03

Does any one know how to stop the rope chewing away your shin??

M/168#/6'/38 yrs

Comment #126 - Posted by: britishfireman1 at December 14, 2012 2:24 PM

27:38
15-12-9-6-3 rope climb progression

Comment #127 - Posted by: lucio1928,M/40/184cm/96kg at December 14, 2012 2:57 PM

23:47

18# med ball

Subbed 15-12-9-6-3
Pull ups and k2e

Comment #128 - Posted by: Hudson at December 14, 2012 3:17 PM

On rope burn:
Climb down the same way you climb up. Make sure to release the rope with your legs. Keeping tension on there is whats burning you.

On bad form post:
If you search the site and the journal, there are plenty of posts/videos/articles that show proper form. Showing improper form is a good way to show you what NOT to do. To get best use of this site, don't just focus on the main page.

Semper Fi.

Comment #129 - Posted by: Chris from TX at December 14, 2012 4:14 PM

40 cleans, 25 pull-ups (with green band-13)
30 cleans, 20 pull-ups (with green band-13)
20 cleans, 15 pull-ups (with green band-13)
10 cleans, 10 pull-ups (with green band-13)

24:32

Comment #130 - Posted by: Chelsey at December 14, 2012 4:31 PM

M/33/5'6/167

Scaled WOD:
For time -
50 cleans, 45# Barbell
15 foot Rope climb, 5 ascents
20 cleans, 45# Barbell
15 foot Rope climb, 3 ascents
15 cleans, 45# Barbell
15 foot Rope climb, 2 ascents
10 cleans, 45# Barbell
15 foot Rope climb, 1 ascents
5 cleans, 45# Barbell
15 foot Rope climb, 1 ascents

16:33

Comment #131 - Posted by: Aldo Villasenor at December 14, 2012 5:09 PM

13 foot rope
20# med ball

22:45

Holy lower back Batman !

Comment #132 - Posted by: DPL at December 14, 2012 5:11 PM

For time:
40 Medicine ball cleans
1 Rope climb
30 Medicine ball cleans
1 Rope climb
20 Medicine ball cleans
1 Rope climb
10 Medicine ball cleans
1 Rope climb

Marianne 9:24 (14)
Amy 12:04 (14)
Bubs 12:42 (14 - 15# one arm dumbbell clean)
Sydni 5:54 (14 hpc)
Aly 6:19 (14 pc)
Coach Kim 6:40 (20)
Jay 7:00 (20)
Jesse 11:53 (20)* took ~2 mins to complete final rope climb
Sim 12:25 (14)
Mama V 11:10 (10)
Katie 10:21 (14)
Master P 8:12 (10/lay down)
Joyce 13:07 (10/lay down)
Mrs. Pip 10:54 (10/lay down)
Jacob 7:47 (20)
Murley 7:12 (14)
Meghan 9:50 (14)
Pudge 11:45 (10)
Mr. Wonsil 12:10 (20)
Heather 12:06 (10/lay down)

Comment #133 - Posted by: BFCC at December 14, 2012 5:37 PM

45:10 as Rxd

first time on the ropeclimb, took me 2 rounds to even get the hang of it, took too long of breaks after each climb, wasnt comfortable with it till bout 4-5 round...all good tho. I got my butt kicked and Im ready for the next one.

GO HARD, HAVE FUN!

Comment #134 - Posted by: jirv101 at December 14, 2012 8:07 PM

M/40/5'11"/205

8kg med ball.
Subbed 15 foot rope climb for 5 assisted pullups.

25:03

Comment #135 - Posted by: Jose-Luis Morales at December 14, 2012 10:53 PM

As Rx 16:03

Does any one know how to stop the rope chewing away your shin??

M/168#/6'/38 yrs

Comment #136 - Posted by: britishfireman1 at December 15, 2012 3:46 AM

M/28/5'6"/160

Did squat cleans with a 25lb plate
Did 50-40-30-20-10 pul-ups instead of climbs.

21:51

Comment #137 - Posted by: Bobbo at December 15, 2012 6:06 AM

M/43/5'8"/171

Rxd 12:50

Comment #138 - Posted by: Jon Craig at December 15, 2012 6:20 AM

Keep practicing... between the range of motion in your wrists, your lack of hip extension and drop, inability to stay on your heels, id say your pretty new.. no big man just keep at it!!!

Comment #139 - Posted by: Sean at December 15, 2012 7:05 AM

50 med ball clean 20lb ball
25 Pull Up
40 med ball clean
20 Pull Ups
30 med ball clean
15 Pull Ups
20 med ball clean
10 Pull Ups
10 med ball clean
5 Pull Ups

22;40

legs fried!

M/52/190lb

Comment #140 - Posted by: Mazzone, Chantilly at December 15, 2012 8:49 AM

Elbows up, weight on heels, knees behind the toes. Can't do WOD because of injuries, DAMMIT.

Comment #141 - Posted by: Matt at December 15, 2012 11:49 AM

20:57

20lb med ball
towel pullups (75,60,45,30,15 reps)

Comment #142 - Posted by: abh f/27/5'5/130 at December 15, 2012 4:29 PM

15' rope climbs
12# med ball cleans

24:32

Comment #143 - Posted by: Boo Boo F/147/5'8/24 at December 15, 2012 4:48 PM

Elbows up! Hip crease below knees to ensure proper depth.Press through heels.

Comment #144 - Posted by: woody at December 15, 2012 10:52 PM

40 75# Hang Cleans
8 PullUps
8 Dips
30 Hang Cleans
8 Pulls
8 Dips
20 Hang Cleans
8 Pulls
8 Dips
10 Hang Cleans
8 Pulls
8 Dips
12:42

Comment #145 - Posted by: dyagg at December 16, 2012 5:41 AM

14.39 asrx

Comment #146 - Posted by: Nathan m/165#/1979/ since 2008 - at December 16, 2012 7:51 AM

M 32 170 asrx 26:55 army crossfit

Comment #147 - Posted by: giovanny at December 16, 2012 12:33 PM

M 27 230. 12:16. 30lb dumbbell, no throws

Comment #148 - Posted by: Sam at December 16, 2012 4:45 PM

as rxd w/25# med ball

20:50

Comment #149 - Posted by: ferb44 180# at December 17, 2012 6:47 AM

We added in 40, 30, 20, 10 burpees and 4, 3, 2 1 bear crawls, and dropped the top set of 50. This was a killer work out. Took 20:45, 20:21.

Comment #150 - Posted by: brad at December 17, 2012 7:39 AM

25:00
All med ball cleans as rx'd
5s - 4 and 1/2 ascents
4s - Fail then 4 modified rope climbs
3s - 2 and 1 modified rope climb
2s - 2 (but only up to ~13')
1 - good


Comment #151 - Posted by: PW56 at December 17, 2012 10:21 AM

M/19/5'11''/160

Scaled:

50, 40, 30, 20, 10 cleans with Barbell
50 strict pullups

Twas' difficult!

Comment #152 - Posted by: Gregle415 at December 18, 2012 4:59 AM

28:25 modified no rope

Comment #153 - Posted by: jt m 39 5'10" 175 at December 18, 2012 8:43 AM

No rope.

50 med ball 20lb
15 pullups
40 med ball 20lb
12 pullups
30 med ball 20lb
9 pullups
20 med ball 20lb
6 pullups
10 med ball 20lb
3 pullups

8:59

Comment #154 - Posted by: lancem at December 19, 2012 6:04 AM

M/22/5'11"/182

thruster 20# db's
5 strict pull ups per 1 ascent

15:58.8

Comment #155 - Posted by: Miles Forks at December 20, 2012 11:45 AM

Cues for this athlete include: the position of the knee relative to the ankle, the vertical position of the elbow, and the shape of the thoracic spine.
Rx = improve hip flexibility, shift hips back so that knee is directly over ankle, elbows up, chest up and scapulae retracted. Work on inverted rows or ring rows to correct thoracic kyphosis.

Comment #156 - Posted by: trainer_john at December 21, 2012 9:46 AM

Didn't do. Rope unavailable at triangle due to construction. Did 12 days of Christmas WOD instead.

Comment #157 - Posted by: jrm at December 22, 2012 1:43 PM

44/m/176cm/73kg

As rx'd

17:59

Comment #158 - Posted by: Memuc at December 23, 2012 6:29 AM

m/34/5'8"/175lb

no rope so did 5 towel pullup per rope climb

11:27

Comment #159 - Posted by: Adam Hamm at December 24, 2012 6:14 AM

17.25

Comment #160 - Posted by: nsb at December 25, 2012 8:41 PM

M/168/5'7"/33
RX 22;07

Comment #161 - Posted by: Mark S. at December 26, 2012 5:00 AM

14:24

Comment #162 - Posted by: MikeyPaul at December 26, 2012 4:08 PM

M/41/193

28:37

Subbed 5 chest to bar pullups per rope climb.

Comment #163 - Posted by: Scott Andresen at December 27, 2012 9:14 PM

Solid WOD. Was shooting for sub 10mins. Results = 17:25 RX'd :DD Medball cleans killed my legs, made the rope climbs harder, and surprisingly, felt it in my biceps too lol

Comment #164 - Posted by: Jason H. M/5'8"/147lbs at December 31, 2012 12:13 PM

My bad, wanted sub 20mins lol

Comment #165 - Posted by: Jason H. M/5'8"/147lbs at December 31, 2012 12:14 PM

subbed 10 jumping rope pu per ascent

37:17

m/42/5'8/240

Comment #166 - Posted by: phat boi at January 8, 2013 4:42 PM


M/46/5'9"/180
as rx'd 14:44
used my teeth to hang on to the rope towards the end.

Comment #167 - Posted by: Jim S. at January 14, 2013 11:56 AM

CFWUx2 (no Pus)
24:25

Comment #168 - Posted by: Doug at August 12, 2013 1:12 PM
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