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.

What can I sub for ringrows

M 27 225 6'4".

11:10 rx'd

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

Lyndsey's pure awesome!

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.

Lindsey Smith is my new favorite crossfitter

@ 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

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.

M/31/77kg/5'9

6:40 Rx

40 pound dumbbells
Bar rows
07:16

M/47/185

60lbDB

9:17

120# barbell push press
5:49

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

25KG Dumbell push press
7mins 6 seconds

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

6:30

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!

9:57 75# dumbbells

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

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

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

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.

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

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

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

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)

9:47

M/32/215/5'11"

12:37
400m run
75# DBs
Ringrows

Ran 1 mile afterwards

M41/84kg/174cm

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

M/30/68"/135 lbs

used 40 pound dumbbells
subbed barbell rows

6:29

7:01

135lb barbell as no dumbells

M 180 34

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

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

She's right, ring rows are the devil.

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

@#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!

M/22/6'0"/182

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

6:19

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

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

M/23/6'/250

6:53 RX

Modified as such:

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

5:51

15:00 as rxd

7:46, with 40# dumbbells.

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

7:46, with 40# db.

7:23 rx

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.

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.

43/m/185

sub'd 60lb db's
400m runs

8:32

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

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

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

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

Subbed 40 lb dbs
4:01

9:20 w/ 250m runs.

DB push presses were heavy!

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

#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.

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

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

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

9:10

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

9:10

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.

6:45

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

m/42/5'8"/175

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

8:14

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

6:31 (50#dbs)

Subbed Db's for 135lb push press.

7:45

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!

M/35/6'3"/200

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

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

7:45 with 60LB DBs

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...

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

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

6:03 @ 60#

7:37

8:34 as rx'd

m/45/200/5'7"

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

8:06 with 135# Barbell

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

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

M/5'10"/189/40

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

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

Yesterday''s AMRAP make-up:

9 Rounds Rx'd

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

Snow today!

7:43 RX

70lb Kettlebells substitute

8:27. Used 45 lb DBS

M/171/33

9:17

8:43 as rx'd.

9:45

Subbed 55# db

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

As Rxd 15min

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

10:54

Subbed 135# push press (bar from ground)

Ring rows were excellent!

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

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

9:00

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

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

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

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

subbed 250m row and 80lb dbbells
7:49

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

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

9:51 as Rx'd

50Lb DB
Inverted rows feet on plyo box

7:20

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...

5:46 rxd

dumbbells broke dropping them in the last round :(

5:56 60 lbs dumbbell

M/52

9:30 - ring rows are tougher than imagined.

9:36 row 250 meters

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

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

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!!

20:34

8:21

60# DB's

Ring Rows suck!

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

75# total press

5:49

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

8:47
135# barbell push press

7:41

Scaled push presses to 20kg dumbbells

10:02 is my time

M/43/5'8"/173

Rxd 6:49

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

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

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

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

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

F/25/120/5'4"

10:13
50lb push press
Bar rows

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

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!

13.30. 65# and modified RRs.

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

Rx'd
8:04

Forearms were on fire.

6:50 unbroken, runs on treadmill

M/22/5'11"/183

9:57

75# DB

as rx'd
12:00

subbed 45# dumbells and straight bar for rings.

9:31

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

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

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

6:34
55# db press

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

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

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)

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

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

Scaled push press down to 50#

m/34/5'8"/180lb

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

7:18

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.

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

8:25

8:46

50, 55, 60 on PPs

8:46

6'03"

M/52/186

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

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.

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

runs on treadmill

12:49

m/42/5'8/240

as rxd 7:05