December 21, 2012

Friday 121221

Three rounds for time of:
Run 200 meters
7 Push presses, 70 pound dumbbells
14 Ring rows

Post time to comments.

ashleyanderson_OH_th.jpg

Enlarge image

Robbie Knowles.


"Meet Lindsey Smith" CrossFit Journal video [wmv] [mov] [HD mov]


"The Split Jerk: Start to Finish" by Chad Vaughn, CrossFit Journal article [pdf]


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

Posted by Pukie at December 21, 2012 5:00 PM
Comments

I had the pleasure of meeting Lindsey Smith at my Level 1 cert. She was a wonderful instructor and inspiring. This video was fun to watch.

Comment #1 - Posted by: Shaun Baskerville at December 20, 2012 6:04 PM

What can I sub for ringrows

Comment #2 - Posted by: Theo at December 20, 2012 6:35 PM

M 27 225 6'4".

11:10 rx'd

Comment #3 - Posted by: Bozeman at December 20, 2012 6:54 PM

Bad ass WOD. awesome XIPHOS shorts too.. they are the best WOD shorts you can buy

Comment #4 - Posted by: Steve at December 20, 2012 7:16 PM

Lyndsey's pure awesome!

Comment #5 - Posted by: Bikey M/45/5'6"/155 at December 20, 2012 7:26 PM

I need help crossfit community!!

I have tennis elbow from baseball and lifting and it has been going on for 3 days now. It is very minor but I want it to heal as fast as possible so I am going to take a break for a week during the holidays (the pain is very very minor so I will rest one week first and judge the pain in my right forearm). However, how should I treat my week of rest? Should I still train with legs and left arm (left arm is slightly weaker compared to my right so that can have some room of improvement) or take a complete rest for a week? Or should I just do cardio?

Thank You.
*I want to restrain from any griping for my right arm during this one week break.

Comment #6 - Posted by: Anon Man at December 20, 2012 8:01 PM

Lindsey Smith is my new favorite crossfitter

Comment #7 - Posted by: davet5 at December 20, 2012 8:41 PM

@ Comment #6 Anon Man. Don't take a rest week! You can still do any WOD that does not incorporate your arms. :)

Split the gymnastics, metcons and weights like back squats into a workout.

I personally wouldn't work my left arm because that will create an imbalance.

I have clients with injuries, we just sub the wods with things they can do. The injury still heals and you keep up and even exceed your fitness levels.

I was really poor with deadlifts until I got a shoulder injury... :) Go get em

Comment #8 - Posted by: Chrisso at December 20, 2012 9:48 PM

Do you guys think something could be done with irrational loundness of all videos? The sound borders on distortion. Always.
There are knobs for making stuff louder, you know.

Comment #9 - Posted by: Loudness War at December 21, 2012 12:19 AM

M/31/77kg/5'9

6:40 Rx

Comment #10 - Posted by: Aza at December 21, 2012 12:59 AM

40 pound dumbbells
Bar rows
07:16

Comment #11 - Posted by: orkun at December 21, 2012 1:41 AM

M/47/185

60lbDB

9:17

Comment #12 - Posted by: Cosmo at December 21, 2012 2:25 AM

120# barbell push press
5:49

Comment #13 - Posted by: ART/M/44/5'5"/150 at December 21, 2012 2:42 AM

70 pound in each hand or 70 pound in the sum of both hands?

Comment #14 - Posted by: Matos at December 21, 2012 2:47 AM

25KG Dumbell push press
7mins 6 seconds

need to work on form for ring rows got very touch quick

Comment #15 - Posted by: Tris at December 21, 2012 3:03 AM

6:30

Comment #16 - Posted by: Adhish Chhabra at December 21, 2012 3:05 AM

Who knows of where I can get those shorts Robbie is wearing? I've never been one for the nicest shorts possible but they look good!

Comment #17 - Posted by: Bagel at December 21, 2012 4:42 AM

9:57 75# dumbbells

Comment #18 - Posted by: Hoppy at December 21, 2012 5:01 AM

Three rounds for time of:
Run 200 meters
7 Push presses, 2-35#dumbbells
14 Ring rows (straight bar for rings)
5:33

Comment #19 - Posted by: Tod 43/5'10/190 at December 21, 2012 5:16 AM

Me:

m/31/5'9/165

Sub'd 60#DB's (right shoulder is healing)
Everthing else as rx'd

7:41

My friend Gator:

m/39/5'5/140

Sub'd 60#DB's
Everthing else as rx'd

9:12

Good little WOD

Comment #20 - Posted by: get off the shed! at December 21, 2012 5:58 AM

Just me or is Robbie Knowles in a really bad broken position?

Comment #21 - Posted by: jerud at December 21, 2012 6:02 AM

As rx'd

8:11

slowed me down a little having to get over to the treadmill, but running outdoors was too far from the other equipment.

Comment #22 - Posted by: Lancem at December 21, 2012 6:02 AM

M 42/185/6'0"
Scaled push press to 65#.
7.01.25.

Comment #23 - Posted by: Mike at December 21, 2012 6:20 AM

m 33,/235/6'
12:41
ran 400m and 185# barbell push press.
in a snow storm with 30mph winds. I think winter is here

Comment #24 - Posted by: JARED at December 21, 2012 6:25 AM

M 18/74kg/5'9"
Rx'd (rounded up to 32kgs)
6:02

Comment #25 - Posted by: Tim at December 21, 2012 6:46 AM

10:54 row 250 m/rd due to heavy rain, 40 lb DB's (no 45s) and ring rows (to chest or at least upper arm parallel w/ back)

Comment #26 - Posted by: RussA at December 21, 2012 6:52 AM

9:47

Comment #27 - Posted by: ramsey at December 21, 2012 7:03 AM

M/32/215/5'11"

12:37
400m run
75# DBs
Ringrows

Ran 1 mile afterwards

Comment #28 - Posted by: JB at December 21, 2012 7:06 AM

M41/84kg/174cm

07:34
200m run
15 kg DB Push Press
14 inverted rows

Comment #29 - Posted by: jankka at December 21, 2012 7:38 AM

M/30/68"/135 lbs

used 40 pound dumbbells
subbed barbell rows

6:29

Comment #30 - Posted by: Stick-Man at December 21, 2012 7:56 AM

7:01

135lb barbell as no dumbells

M 180 34

Comment #31 - Posted by: rich at December 21, 2012 7:58 AM

Subbed:
20 min. AMRAP
18 box jumps (24")
15 t2b
12 pullups
400 m. run
4 rds. + 18 + 2 t2b

Comment #32 - Posted by: SB at December 21, 2012 8:16 AM

M/37/70"/172
40 lb dumbbells
10:15

She's right, ring rows are the devil.

Comment #33 - Posted by: Matthew at December 21, 2012 8:19 AM

m/18/185/5'11"
6:56
50lb dumbbells all I had

Comment #34 - Posted by: Ryan Richard at December 21, 2012 8:38 AM

@#6 put deep heave pressure on the forearm to release the muscle spasms. Have someone use knees elbows or a rolling pin. And remember to push toward the heart as well. It will be painful but beneficial! Your grip strength will improve as well. Good luck!

Comment #35 - Posted by: DRRDH at December 21, 2012 9:00 AM

M/22/6'0"/182

Don't have rings or dumbbells. Subbed 95# barbell for pushpress and pullups for ring rows.

6:19

Comment #36 - Posted by: Alex at December 21, 2012 9:28 AM

14 minutes
55 Lb. Dumbells
(still battling a cold)

Comment #37 - Posted by: Chuck B m54/5'11"/175 at December 21, 2012 9:29 AM

road march 6 miles 50lbs.
5rds w/60lbs 11min

Comment #38 - Posted by: JS at December 21, 2012 9:34 AM

M/23/6'/250

6:53 RX

Comment #39 - Posted by: Michael Hanna at December 21, 2012 9:35 AM

Modified as such:

Three rounds for time of:
Run 200 meters
7 Push presses, 135 pound barbell
14 Ring rows

5:51

Comment #40 - Posted by: gb 45/m/71"/185# at December 21, 2012 9:40 AM

15:00 as rxd

Comment #41 - Posted by: Brett C. m/31/6'0"/175lbs. at December 21, 2012 10:16 AM

7:46, with 40# dumbbells.

The last set of ring rows ate me up. First set unbroken. Last set, not even close.

Comment #42 - Posted by: Kevin C. (M/53/5'11"/175) at December 21, 2012 10:29 AM

7:46, with 40# db.

Comment #43 - Posted by: Kevin C. (M/53/5'11"/175) at December 21, 2012 10:30 AM

7:23 rx

Comment #44 - Posted by: James at December 21, 2012 10:35 AM

44/m/176cm/73kg


Three rounds for time of:
Row 200 meters
7 Push presses, 48 pound dumbbells
14 Ring rows

9:02

Ring rows were harder than I had expected and broken. Cue: pinch shoulder blades together. Using a false grip also helps.
Push press unbroken.

Comment #45 - Posted by: Memuc at December 21, 2012 10:40 AM

44/m/176cm/73kg


Three rounds for time of:
Row 200 meters
7 Push presses, 48 pound dumbbells
14 Ring rows

9:02

Ring rows were harder than I had expected and broken. Cue: pinch shoulder blades together. Using a false grip also helps.
Push press unbroken.

Comment #46 - Posted by: Memuc at December 21, 2012 10:41 AM

43/m/185

sub'd 60lb db's
400m runs

8:32

Comment #47 - Posted by: JackM at December 21, 2012 11:10 AM

M/40/5'11"/205

3 RFT:

25 sdhp #20kg bar.
1.5 pood KB push press, 7 reps
14 inverted rows to bar.

10:29

Comment #48 - Posted by: Jose-Luis Morales at December 21, 2012 11:13 AM

2012-12-21: 5:44. Sub: 38's. Cool down 5rnds-400m/38'sX7/5 rows.

Comment #49 - Posted by: gs at December 21, 2012 11:13 AM

7:53

Runs approx 240m on an indoor track

PP & RR unbroken, RR strict w/full ROM: full extension at bottom to thumbs/rings touching chest at top

Comment #50 - Posted by: Bill M. m/48/5'3"/135 at December 21, 2012 11:13 AM

@Bagel: you can find those shorts at www.xiphosclothing.com they're 100% Made in the USA also

Comment #51 - Posted by: Paul at December 21, 2012 11:15 AM

Subbed 40 lb dbs
4:01

Comment #52 - Posted by: JTJ/M/28/160 at December 21, 2012 11:18 AM

9:20 w/ 250m runs.

DB push presses were heavy!

Comment #53 - Posted by: Michael m/50/5'9"/175/MI Survivor at December 21, 2012 11:18 AM

26/m/315/6'2"

1 Lap @ RAC (Track: 9 laps = 1 Mile)
1 set 70 lb dumbbell press, 2 sets 45 lb dumbbell press
3 sets standing angled row on fly machine
- used ropes 15 reps 150 lbs

Comment #54 - Posted by: Dawgsrus at December 21, 2012 11:31 AM

#48 Paul -- thanks for that info. I just went there and ordered a pair of the shorts, which look great. There's also a discount code on their FB page -- I think it's 2KFB05.

Comment #55 - Posted by: Bill M. m/48/5'3"/135 at December 21, 2012 11:40 AM

Ring rows are the devil, even when subbed with a bar. 9:04

Comment #56 - Posted by: Nick at December 21, 2012 11:46 AM

As RX'd but w/ 52.5 dumbbells:
7:41

Comment #57 - Posted by: CPT Chris at December 21, 2012 11:50 AM

Anon Man....check this link out!

http://www.mobilitywod.com/2012/04/banish-your-elbow-pain-you-dont-really-play-golf-or-tennis-do-you.html

Comment #58 - Posted by: JeffA at December 21, 2012 11:50 AM

9:10

Comment #59 - Posted by: Andrew at December 21, 2012 12:19 PM

I did
250m row
55kg barbell push press 7 reps
55kg barbell bent over row 14 reps

9:10

Comment #60 - Posted by: Alex Cross at December 21, 2012 12:34 PM

Well accidentally ran .3 miles thinking it was a 400 meter run.
But still did it in 15:33
I really liked doing the WOD was one of my first ones.

Comment #61 - Posted by: Jim at December 21, 2012 12:55 PM

6:45

Subbed 40 lb. dbs., in light rain. I love a good sprint. Excellent job Kevin.

Comment #62 - Posted by: mas 55/M/150 at December 21, 2012 1:00 PM

m/42/5'8"/175

3 rounds
200m run
135# barbell push press
14 ring rows

8:14

Comment #63 - Posted by: Mike A. at December 21, 2012 1:06 PM

36/M/185
7:22
Subbed 140 lb barbell for dumbbells

Comment #64 - Posted by: nj4020 at December 21, 2012 1:18 PM

6:31 (50#dbs)

Comment #65 - Posted by: mlt at December 21, 2012 1:18 PM

Subbed Db's for 135lb push press.

7:45

Comment #66 - Posted by: James A at December 21, 2012 1:28 PM

F / 36 / 5"7' / 130 lbs

7:22
Used 45 lbs dumbells

For Anon Man.....look up an Active Release Therapist in your area. Fastest, most effective way to treat tennis elbow/ tendinitis.
Hurts like hell,but incredibly effective and fast!

Comment #67 - Posted by: Foxyboxerchick at December 21, 2012 1:34 PM

M/35/6'3"/200

7:36 - Ring rows... not easy for me.

Comment #68 - Posted by: Ben S at December 21, 2012 1:37 PM

6:45, 40lb dumbbells

5-5-3-3-3-1-1-1-1-1 Back Squats
185, 205, 215, 226, 235, 257, 279, 301, 320, 330

M/52/190lb


Comment #69 - Posted by: Mazzone, Chantilly at December 21, 2012 1:40 PM

7:45 with 60LB DBs

Comment #70 - Posted by: MAGNUS M/26/5'8/160 at December 21, 2012 2:11 PM

Strong, intelligent, driven, kind, passionate women are the best. Glad I married one, and I enjoyed seeing those traits in Lindsey.

She is my new favorite female CrossFitter. Along with Julie Foucher. And...

Comment #71 - Posted by: MAS at December 21, 2012 2:33 PM

All 3 of the WOD in this series in the book...long time since I've said that.
Subbed Treadmill run .16 miles, 30# db and prone bar row.
3 RFT
10:21.74

Comment #72 - Posted by: Jeff Roddy m/52/195/70.5 at December 21, 2012 2:33 PM

3 rounds: sub'd .13 mi treadmill, 7 push press 60#, 14 ring rows
6:20

Comment #73 - Posted by: scfd1_9607 at December 21, 2012 2:53 PM

6:03 @ 60#

Comment #74 - Posted by: Don at December 21, 2012 3:11 PM

7:37

Comment #75 - Posted by: Pacers at December 21, 2012 3:20 PM

8:34 as rx'd

m/45/200/5'7"

Comment #76 - Posted by: ripfit at December 21, 2012 3:21 PM

M/36/5'4"/146lbs
Subbed 60lb dumbbells.
7:00

Comment #77 - Posted by: Matt Burritt at December 21, 2012 3:25 PM

8:06 with 135# Barbell

Comment #78 - Posted by: RLM at December 21, 2012 3:27 PM

M/25/6'/200lbs
Subbed bar for rings
7:40
70lbs push press was heavy….

Comment #79 - Posted by: Dan Perrier at December 21, 2012 3:29 PM

3 rounds
200 meter run
7 push press sub'd/scaled for 125 barbell
14 ring rows
4:54

M/5'10"/189/40

Comment #80 - Posted by: Adam at December 21, 2012 3:31 PM

Dealing with two bulging discs so HSPU for press
Run was 700' (656 is 200m)
5:40

Comment #81 - Posted by: Shane 75" 205 lbs at December 21, 2012 3:43 PM

m/38/5'9"/175
subbed 145# push press
all else rx
7:52

Comment #82 - Posted by: matt at December 21, 2012 4:02 PM

Yesterday''s AMRAP make-up:

9 Rounds Rx'd

Today's WOD: 8:20 at 50 lb. DB's and 200m rows

Snow today!

Comment #83 - Posted by: james.patrick [M/50/66"/135] at December 21, 2012 4:10 PM

7:43 RX

70lb Kettlebells substitute

Comment #84 - Posted by: Ammon at December 21, 2012 4:15 PM

8:27. Used 45 lb DBS

Comment #85 - Posted by: Todd walters at December 21, 2012 5:00 PM

M/171/33

9:17

Comment #86 - Posted by: eric at December 21, 2012 5:15 PM

8:43 as rx'd.

Comment #87 - Posted by: Kurt M/39/185 at December 21, 2012 5:28 PM

9:45

Subbed 55# db

Comment #88 - Posted by: Sinal M/33/5'9"/210 at December 21, 2012 5:33 PM

subbed 115 barbell p-press
6:52
Heavier p-press next time

Comment #89 - Posted by: sebastian m/44/180/6'2" at December 21, 2012 5:39 PM

As Rxd 15min

Comment #90 - Posted by: STDBG(44/6'/196/) at December 21, 2012 5:44 PM

10:53
70 db push press x 7
bar rows x 14
subbed 20 box jumps 20"? box
too far to go for run, ran 12 min 1.5 mi warmup

Comment #91 - Posted by: john h 44/210 at December 21, 2012 5:45 PM

10:54

Subbed 135# push press (bar from ground)

Ring rows were excellent!

Comment #92 - Posted by: Ronnieboy at December 21, 2012 5:51 PM

M 43 170#
Three rounds for time of:
Run 200 meters
7 Push presses, used 120# bb
14 Ring rows

11:42 run was over 200m (across soccer field, back to yard). way to slow regardless

Comment #93 - Posted by: Stacy Turner at December 21, 2012 5:53 PM

subbed 65lb for the push press, and used a bar instead of rings

9:00

Comment #94 - Posted by: Saam at December 21, 2012 7:13 PM

15:24
F/45/5'2"/129

Run 200 meters
7 push presses, used 25# db's
14 ring rows

Comment #95 - Posted by: stephanie at December 21, 2012 7:22 PM

Subbed 25 tuck jumps for 200m run
Scaled to 96# barbell push press
Subbed bent over dumbbell row(16.5kg dumbbell) for ring row

Three rounds for time of:
25 tuck jumps
7 Push presses, 96 pound barbell
14 Bent over dumbbell row(16.5kg, 36# each)

10:31

Comment #96 - Posted by: Saganamooo at December 21, 2012 8:33 PM

9: something (forgot to press stop on stop watch
25 and 35# DB
replaced run with row

Comment #97 - Posted by: Miri at December 21, 2012 8:39 PM

subbed 250m row and 80lb dbbells
7:49

Comment #98 - Posted by: Troy at December 21, 2012 9:23 PM

So is the WOD telling us a 70lb dumbbell in each hand or a 35lb dumbbell in each hand?

Comment #99 - Posted by: Grayson at December 22, 2012 12:58 AM

Was that Pat Sherwood in the Lindsey video at @9:37? Just wondering.

Comment #100 - Posted by: MDMelissa at December 22, 2012 6:13 AM

9:51 as Rx'd

Comment #101 - Posted by: Tyler Scott at December 22, 2012 8:49 AM

50Lb DB
Inverted rows feet on plyo box

7:20

Comment #102 - Posted by: Frank at December 22, 2012 9:12 AM

M/30/5'8/150

7:15

Sub 50# dumbbells for round 1 and 2
40# for round 3 (50 wouldnt go up)

Ring rows hard...would've been "no rep" a few times...

Comment #103 - Posted by: Guillaume at December 22, 2012 9:27 AM

5:46 rxd

dumbbells broke dropping them in the last round :(

Comment #104 - Posted by: aermio m/34/5'7"/160 at December 22, 2012 9:34 AM

5:56 60 lbs dumbbell

Comment #105 - Posted by: matt at December 22, 2012 9:37 AM

M/52

9:30 - ring rows are tougher than imagined.

Comment #106 - Posted by: Fred at December 22, 2012 10:12 AM

9:36 row 250 meters

Comment #107 - Posted by: Jeremy at December 22, 2012 11:06 AM

Subbed 20 lunge steps w/ #30 dumbbell in front rack and 20 24" box jumps for run; 15 pushups for push press and bar row for ring rows.
14:45

Comment #108 - Posted by: C-los at December 22, 2012 11:08 AM

Deadlift
225x5
275x5
315x3
335x3
355x2
365x2
375x1 fail
Wod -60pd db
7:00

Comment #109 - Posted by: Hollyhog at December 22, 2012 11:18 AM

M 6'2"/225/33yrs. First ever WOD!! Used #70lbs per hand, subbed inverted rows for rings. Post 8:24, felt like I lost atleast 2min running back an forth from stations at Gym. Needless to say I'm hooked!!

Comment #110 - Posted by: 3vil at December 22, 2012 12:21 PM

20:34

Comment #111 - Posted by: myles456 at December 22, 2012 1:12 PM

8:21

60# DB's

Ring Rows suck!

Comment #112 - Posted by: Paul Daniel at December 22, 2012 2:50 PM

F/29(till tomorrow)/143#/5'9"

75# total press

5:49

Comment #113 - Posted by: DabP at December 22, 2012 3:26 PM

105# on the bar for push press, otherwise as rx'ed. 7:27.

Comment #114 - Posted by: Jim R. M/50/5'8"/155 at December 22, 2012 4:20 PM

8:47
135# barbell push press

Comment #115 - Posted by: DPL at December 22, 2012 5:08 PM

7:41

Scaled push presses to 20kg dumbbells

Comment #116 - Posted by: Brett (24/M/188cm/75kg) at December 22, 2012 6:18 PM

10:02 is my time

Comment #117 - Posted by: Willy at December 22, 2012 9:03 PM

M/43/5'8"/173

Rxd 6:49

Comment #118 - Posted by: Jon Craig at December 23, 2012 6:42 AM

m/28/5'6"/155
135# barbel push press
9:35

Comment #119 - Posted by: john at December 23, 2012 1:10 PM

51/M/185
Hallway run 3 down & backs
35 lbs DB push presses
10:19
Bar rows

Comment #120 - Posted by: Zim at December 23, 2012 2:22 PM

Three rounds for time of:
100 meter Sled Drag 75lbs (50 out/50 back)
7 Barbell Push presses, with 115lbs
14 Inverted rows
7:15
M/55/6’/205

Comment #121 - Posted by: Pete In Sun City at December 23, 2012 4:13 PM

m/26/178cm/105kg
5:25

Comment #122 - Posted by: Charlie at December 23, 2012 5:05 PM

m/29/180cm/72kg

Dead lift 5x3
105,115,125,125,115

121221

Three rounds for time of:
50 Double-unders
7 Push presses, 25kg dumbbells
14 Ring rows

7:04

Comment #123 - Posted by: ukr17 at December 24, 2012 12:11 AM

F/25/120/5'4"

10:13
50lb push press
Bar rows

Comment #124 - Posted by: Chelsey at December 24, 2012 11:02 AM

6:40 with 55# DB (heaviest I have)

Comment #125 - Posted by: fathertyme 34/m/6'/175# at December 24, 2012 9:18 PM

Front Squat 5x3
185
195
205
215
225

8:30, DB PP scaled to 60#, rows done with a barbell, feet on wt. bench

GO HARD, HAVE FUN!

Comment #126 - Posted by: jirv101 at December 25, 2012 7:09 AM

13.30. 65# and modified RRs.

Comment #127 - Posted by: JonNYC 43/175/5'11" xfit since 6/08 at December 25, 2012 10:51 AM

24 Laps at Y
19:12
Then
3 Rounds
7 95# Push Press
12 Dips
then
30 K's to E's
Good Workout

Comment #128 - Posted by: dyagg at December 25, 2012 2:06 PM

Rx'd
8:04

Forearms were on fire.

Comment #129 - Posted by: MikeWuest at December 26, 2012 8:31 AM

6:50 unbroken, runs on treadmill

Comment #130 - Posted by: Matt Johnson (m/33/6'3"/212) at December 26, 2012 9:39 AM

M/22/5'11"/183

9:57

75# DB

Comment #131 - Posted by: Miles Forks at December 26, 2012 12:54 PM

as rx'd
12:00

Comment #132 - Posted by: Crossfit Chris at December 26, 2012 1:21 PM

subbed 45# dumbells and straight bar for rings.

9:31

Comment #133 - Posted by: pickle93 (41/6'/185) at December 27, 2012 5:32 AM

timed but forgotten

push press was heavy at 65#
run where a mix of bike, stairs, and frantic decisions at the globo after the equipement was picked mid WOD

Comment #134 - Posted by: Nathan m/165#/1979/ since 2008 - at December 27, 2012 5:33 PM

15:19 subbed 50 dbs did the rows with feet on a box and used the barbell on the squat rack...ran .25 on the treadmill

Comment #135 - Posted by: cleveland at December 27, 2012 7:50 PM

M/168/5'7"/33
RX 8:51

Comment #136 - Posted by: Mark S. at December 28, 2012 3:31 AM

6:34
55# db press

Comment #137 - Posted by: MikeyPaul at December 28, 2012 6:14 PM

Didn't do. Went to Triangle for Saturday WOD instead.

Comment #138 - Posted by: jrm at December 30, 2012 5:15 PM

Sub'd 250m row for run. 50lb DBs. 480th.

Comment #139 - Posted by: ajax at December 31, 2012 1:11 AM

Subbed 250m row for sprint
Subbed 65# for push press
Subbed 10 pullups for ring row
Approx 11 minutes (included wait time for pull up bars)

Comment #140 - Posted by: Dave m/37/205/5'10" at December 31, 2012 11:48 AM

5 rnds 400m run, 10 60# db pp, 14 ring rows. 15:52 @ home on Dec. 23

Comment #141 - Posted by: jdisch at December 31, 2012 5:34 PM

6:47
1 round 1:59
2 round 2:16
3 round 2:32

Scaled push press down to 50#

Comment #142 - Posted by: kevin at January 2, 2013 1:53 PM

m/34/5'8"/180lb

did (10) 50lb DB push press (no 70lb DB) rest as rx'd

7:18

Comment #143 - Posted by: Adam Hamm at January 3, 2013 12:17 PM

14:08, modified as below.

Wow, this WOD really exposed some weaknesses. I started with 70# kettlebells for the push presses, but by round 2, I was down to singles, and started failing reps in round 3. So I switched to 55# kettlebells for the last round. I also had trouble locking these out, particularly w/ the 70's. Single arm stuff is clearly something to work on. Ring rows were not fun either - those things are harder than pull-ups.

Comment #144 - Posted by: Mel/39m/5'10"/175 at January 3, 2013 2:40 PM

subbed 50 jump ropes for run and used 50 lbs. dumbbells.

8:25

Comment #145 - Posted by: Manchild at January 4, 2013 5:35 AM

8:46

Comment #146 - Posted by: Ukkrew at January 7, 2013 10:23 AM

50, 55, 60 on PPs

8:46

Comment #147 - Posted by: Ukkrew at January 7, 2013 10:57 AM

6'03"

Comment #148 - Posted by: RAD at January 8, 2013 3:24 PM

M/52/186

.25 mile stairmill/55# dumbells, ring pulls x 3. 16:06

Comment #149 - Posted by: denob at January 10, 2013 7:45 AM

8:00. subbed run for high knee jump rope for :35 seconds each round. Note - Had bad chest cold today and made it hard to breath.

Comment #150 - Posted by: MikeD at January 10, 2013 7:27 PM

As Rx'd doing the runs on a treadmill. 8:59. It was hard controlling those dumbbells on the way down!

Comment #151 - Posted by: Edwin 30/M/68"/168 at January 16, 2013 7:32 AM

runs on treadmill

12:49

m/42/5'8/240

Comment #152 - Posted by: phat boi at January 16, 2013 9:15 PM

as rxd 7:05

Comment #153 - Posted by: Chewuchjeff m39/5'9"/185 at March 21, 2013 6:50 PM

CFWUx2
13:55

Mitch 14:10 45 barbell PP

Comment #154 - Posted by: Doug at September 29, 2013 7:16 PM
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