cool photo

anon @2, see post @30 yesterday. Definitive answer to demo question.

315x7...how close is that intended to be to one's 7 rep max? And my knees won't let me do 1-legged squats...any thoughts on either a sub or how many regular squats per each 1 legged squat? Thanks.

WOD demo if you click on the numbers above the picture Compare to it will redirect you to the last time this WOD was done and there is a demo video. For all of you wondering why HQ has not responded about the removal of the demos Coach did yesterday look at the #30 response. Come see one of the 5000+ affiliates world wide.

Sub 1leg squats by placing one foot on box or chair behind you step forward slightly almost like a one legged lung.. u could also do it by hold a line attached or rings attached to pull up bar.. as for dead lift idk I hit 350-60 and I can't hold bar any more I can lift more my hands can't hold it..

Is it 14 reps for each leg on the one legged squats or is it 7 on each leg?

is it just me or did the pictures on posts just get bigger? i'm also half asleep so that could be it

Is it 14 reps for each leg on the one legged squats or is it 7 on each leg?

Naaman comment 7 and Andrew comment 9, are you the
Same person? I would do 7 each leg, 14 total

3 rounds for me (Rx)

WOD demo response from Coach:

We have 5,000+ affiliates eager, capable, and qualified to demo WODS. Don't look to us to elaborate on the obvious. Ours is to perform the common uncommonly well, or we'll remain silent. Ours is to deliver what is marked in its simplicity and effectiveness. The publishing beacons for CF Inc are virtuosity and elegance; recent changes reflect these longstanding operating principles.
Comment #30 - Posted by: Coach at February 5, 2013 9:30 PM

3 RDS
Scales/Mods -

255# Deadlift.
.10 second sprints on treadmill @ 12.0 mph.
Tuck jumps.

I thought this was going to be a massive bit of torture, only being able to fit in 1-2 sets, then I realised it was a 20m sprint not 200m. Thank god.

2 rds and 14 single legs

CrossFit Long Island City

Great box
Great people

Wishing you continued success in your new location Vadim, Olga and Sasha!

2 rounds + 11 Double unders

Any ideas on how to SUB 20m sprints? I train in my office basement gym. Thanks in advance...

2 rounds exactly
173lb HEAVY DLs...

3 rounds

M/45/5'8"/216

2 rounds-(single unders and maybe not low enough on my squats)

F/42/5'6"/145

150#, 2-legged air squats

2 rounds + 7 DL

M/21/5'7"/152

4+1 DL

215# DL, everything else as prescribed.

m/47/180

2 rds

Rounds! funny stuff.

M 42/192/6'0"
225 deads, held onto pole to assist in squats.
4 rnds.

M 22/190/5'11"
295 deadlifts 7 reps
14 one leg squats
5 sets for time: 6:06
Then after a 2 minute break (to put up weights and transition to the basketball courts)
20 m sprint
21 double unders
20 m sprint
Also 5 sets for time: 7:32

3 rounds

38/m/174
Rx 3rds

@Coach

Thanks for creating the most effective training protocol for athletes, and disseminating the info for free. I have been an athlete all my life playing high school and college ball and crossfit smokes traditional athletic training like cheap crack. You Guys have done a tremendous job with the main site and I still get a little scared to see the next days WOD.

Sincerely,
Grateful crossfitter

Medball for pistols(had to sit and regathering for every rep)
2 rounds+dl's +3pistols

Dead's at 275:

2 + thru DU's

Ug!

Okay I did not scale enough - 275 lb deadlifts, 10 hpdl for springs(not close enough to a lane to sprint), singles instead of double unders), single leg squats I had to hold onto a rack as I do not have the balance - sadly should have been 2(bad subs)

M/40/5'10"/190.5lbs

Scaled to 255 lb Deadlift

2 rounds on the button, that was interesting!

Scaled to 135# dead lift. And did singles for jump ropes. Still working on doubles.

3 rounds.

Scaled 155# DL, used pool table to stabilize on 1L Squats, estimated driveway suicide run for sprint
3 rounds even (damn loose shoelace)

3 rounds in 8:51
195# deadlift
20m "sprint"
30 squats
21 jump and tucks
20m "sprint"

Question on GAMES.

For teams, I read the rule book, and just want to clarify, if my affiliate has a team captain, but by the end of the Open he is not one of the top 3 or 4, can the 'captain' shift to someone else?

M/49/5'8"/214

Not sure if I can say RX because of SU sub for DUs

2 RNDs + 1 Rep DL

#315 DLs
20m sprint
14 OLS - Need to work on form
66 SU in place of DUs
20m sprint

M/21/5'7"/152

4+1 DL

215# DL, everything else as prescribed.

so one legged squats are just another term for pistols?

Comment #17 - Posted by: Scott Waelde at February 7, 2013 4:55 AM

Do you have enough space to set up 5 yards? You could prob do 4 (5 yard) shuttle runs.

M/51/5'6"/160

My local (non crossfit) gym was severely overcrowded this lunchtime so the prescribed workout was not possible. Instead I shoe horned myself into the 4 foot gap between the lat pull down machine and the wall. EMOM 10 push-ups, then power cleans @ 45kg until 100 cleans. 13:52 (140 push-ups & 100 cleans). Totally gassed by the end.

M/23/5'9"/168

5rds + 7DL + 10m
Rx'd

2013-02-07: 3rnds@7:13. Same subs.
2010-07-20: 2rnds+5ols. Sub 265dl and 42 singles. 1st time with ols, very slow wanted to finsh. .

M43/6'0"/180

I only did 185lb DL because...I'm weak

3 rounds exactly, then a fourth just because I'm weak. Subbed tuck-unders for double-unders, and had to put my other toe on the floor while doing the one-leg squats.

Then did 4 sets of 85lb barbell curls (6-8 reps), 60 pushups and some abs for $#!]$ and giggles

Thanks coach for creating crossfit and disseminating the information for free. The main site has been a tremendous resource for me. Iam also extremely proud to be part of a group that is not only fitness minded but socially responsible I.e. hope for Kenya.

M/29/160lb

scaled the deadlift to 120kg (265lb)

3 rounds + 14 squats + 4 double unders

that was nails... I haven't worked so hard in a long time

Great WOD though

M/49/185

scaled DL to 215 lbs
scaled Pistols to Assisted Pistols

2 rounds + 6 Pistols.

Ran the last sprint like a toddler with a full diaper. Who's the sadist who thought sprints after pistols would be fun?

Great WOD. Still panting like a St. Bernard on a hot day.

You just knew something funky was coming after that steady state WOD yesterday.

Cool Pic, Crossfit in the City....

3 rounds + 13 Double Unders

225# DL's
Used stick for 1 leg squat assist

Yes there are 5000 boxes that can provide WOD demos, but they charge $200/month for 12 workouts. Thanks but no thanks.

2 rounds in 7 minutes.

I went ahead and did 5 rounds in 23:40, which was similar to a WOD from 2010 (that did not have the 20m sprints).

1 round + 6 double unders
Pistols to a med ball
all else as rx'd

4 rounds + 1 DL
Scaled to 225 lbs DL
Lungs were on fire!

M/ 39/ 137 lbs/ 5'-6"
I did my own WOD at lunchtime today:
10 rounds of 10 DL with 155 lbs + 10 pushups
I did this at my lunch hour at mid city gym in 7:55
This is a good workout, but I think the official version was with 15 reps per movement. I did not have any chaulk and wanted to do this one hard and fast so I did 10 reps per. I think the official version was only using 135 lbs, and I wanted to go a little bit heavier.
Next time I'd prefer to use chaulk and try 15 reps each possibly. I think that I will end up breaking up some sets in the end but that's o.k.
I did this is 7:55. I was really only feeling it a bit in my grip, and my hamstrings, but not much in the chest/ triceps/ shoulders ... I think that only 10 reps made it mostly felt in the DL.
I did a lot of DUs and stretching in warming up.
Post WOD
I stretched out & did 3 sets of 10 T2B. They were all unbroken and I did that mostly to open up my body in a different way after stretching out.

3 Rds + 1 Deadlift
225#DL
Everything else rx

Filter!

m/42/6'4"/224

3 rounds @

275# DL
20m sprint
14 squats
21 knee tucks
20m sprint

44/m/176cm/73kg

225 pound DL
2x10m shuttle runs

4 rounds

Unbroken, hard.

Complete as many rounds as possible in seven minutes of:
185 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

2 rounds

I'm still sore from Tuesday's wod.

Scaled DL to 185# and assisted OLS
2rds + 7DL + 14 OLS

As rx'd - 2rds + 3 dl

Scaled DL to 185#
2 rounds plus 18 reps

3 rounds + 4 deads, rxd.

@44 Brian c

There are a lot of gyms that only charge 30 or 40 dollars a month. They would probably love to have you in there gym more than coach would.

GAMES QUESTION
If the Team Captain isn't one of the top 3-4 in his affiliate, can they switch out the Captain?

m/42/155/5'7"
18#dl
20m sprint
14 ring assisted one legged squats
63 singles
20m sprint

4 round w 3 sec left

This was a tough one after Tues/Wed's workouts! Legs are dead.

1 round + 6 DU
3 rounds in 12:41

Deadlift - 115#
did assisted pistols (held onto stair railing)
20m sprint was more of a jog from the weight room to the stair well...

F/24/125/5'6"

TJ did more than Froning in 2010. Maybe he can dethrone him. That's where I'd like to be at 23. Unfortunately I'm already 23:

2 Rounds + 3 deadlifts rx

255# 3 Rounds. A LOT harder than I was thinking it was going to be... Happy for rest day tomorrow

m/220/37/6'0

as Rx'ed, one round plus 4 deadlifts.

M/29/72/200

Scaled deadlift, 315 is my max and a half so went with 185 and can't get dbl unders so do dbl amount in singles.

185# x 7
20m
14 single leg, 7 ea (dang...first time doing those)
42 singles
20m

3rds - 30 singles

Now going to work on those areas

m/23/158/5'5"
2 rounds + 10 DU's rxd

M/23/190 lbs

3 rounds on the dot.

That picture is awesome.
-The view is much better than Canary Wharf Crossfit.

m/33/5'8/173#
3 rd's, 6 reps,rx'd
Awesome wod, I had time to pull the last rep on the DL but i stopped and watched the clock count down 2 seconds. Grrr!!!

255lb dead lift

3 rounds exactly

M/52/190lb

M/36/5'4"/146lbs
As RX'd
2 rounds plus 2 DL

1 round + 3DL as rxd

Does anyone seriously think there is ANY point to a 20 metre sprint?

CFHQ - thanks for years of free programming, free resources on this website, free access to insights and tips from some of the worlds fittest people, and free camaraderie on your comments page. Your videos, demos, interviews, thought pieces are as constantly varied as your programming and I benefit as much from your content variance as I do from your WOD variance.

3 rounds, god workout, but too short,
M/32/70kgs /France Paris

12-15-9
For time:
255# deadlift
Hand stand pushups

8:07
M/176/5'8"/32

M58/185/5'10"

2 rounds, DL and sprint only, on the 3rd.

Major league scaling: 255 # deadlift
Resistance band pistols
40 single unders/rnd, occ DU

Scale:
215# Deadlift, 7 reps
RX 20 m sprint
pistol with foot on plate R:7 L:7
63 singles- 3 singles for 1 DU. 21x3 = 63
RX 20 m sprint

3 rounds + 7 deadlifts + 20m sprint + 4 pistols

***i do not have a resistance band BUT next time for pistols i figured out i can do them with my rings serving as a resistance band on my pul up bar. i tested it out and it works perfectly.***

M26/180/5'11"

3 rounds + 1 DL @ 205#

315# is heavy! I 1RM at 300# Good workout thought, 7 minutes never felt so long.

3rounds + 7 deads & 20m sprint

Deads n pistols RX'd

Scaled to 42 SU's

M/30/180/5'11"

5 rds + 2 deadlifts. However, we did not do the 20 meter sprints. We set up our barbells next to our jump ropes, crammed a bunch of people into our box and just went at it. Good times. I'm ready for a rest day.

4 rounds + 1 deadlift

Cheers to # 44 Brian C i agree i find the price of box membership's ridiculous

3 rounds + 1 dead lift. 295 pounds for dead lift.

H1 @71, Good on ya.

F/64"/140lbs
Finished 3 rounds with RX on DL 185lbs..
Was out of breath and my grip was giving out but
I was determined to finish!! Only been CF seriously
Since 1 January 2013!!

3+1du

Scaled
205 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats (assisted)
21 tuck jumps
20 meter Sprint
2rds+7DL+20m s+14ols

amrap in 7 minutes:
7 deadlifts
14 squats
21 double unders or 42 singles

Singles unless otherwise noted

Tara 5 + 1 (155)
Emma 3 (205/20" box pistols/double unders) - main site
Ryan 2 + 7 + 14 + 20 (300/double unders) - main site
Ricky 2:34 (115/2 rounds)
Alison 5 + 7 + 1 (145)
Connor 5 + 7 + 5 (115)
Amanda 5 + 7 (115)
Murley ? (155/double unders
Bubs 4 + 7 + 3 (155)
Aaron 3 + 7 + 14 (45)
Amy 3 (135)^
Mr. Carey 5 (145)
Mrs. Carey 4 + 5 (145)
Master P 4 + 7 + 14 (45)
Sim 4 + 2 ( 225)
Kyle 3 + 7 + 9 (115)
Joyce 3 + 3 (75)
Mrs. Pip 4 + 5 (145)
Wendy 3 + 7 (115)
Mr. Wonsil 5 (185)
Mr. K 4 (115)

2 rounds +7 deadlifts +20m sprint

@71 H1

I second that motion.

subbed 225 DL's, 4X5m sprints for 20m
but since we went light on DLs we went out to 10 mins,
Matt 4 rds+7DL+6 pistols
Brock 3 rds+7DL+4 pistols
Seb 4 rds+7DL
@71, you said it best, thanks to HQ and Pukie for such great programing and resources. Every workout is a challenge and fun.

3 rounds plus 10. RX

M/22/5'11"/182.6

2 rounds + 10 single-leg squats. RX'd

145 DL
Single leg wall squats x 14
60 singles

x 2 + 7 DL

1 st rd w/ 315
2 nd @ 3rd w/275

Sub sprint with 5 36' box jumps

M/205/6'1'

400 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

3 rounds complete

4th round 2 deads only in 7 minutes

Scaled DL to 225#, subbed 3 SU for each DU.

2 rnds + 6 DL

I'm basically terrible at any workout involving deadlifts.

Rx'd
3 rounds + 5 pistols

After I finished the workout today, I was feeling extremely drained and wondering why the deadlifts had felt so heavy. I was expecting to do all the movements unbroken and I ended up having to break the dead-lifts up. I was figuring I was going to have to readjust how and when to scale. When I went to go put the weights away I realized I had an extra set of 35's on the bar... :/ I really need to double check my math, or be more like Jack Brookes.
2 rounds completed, 385 lb. deadlifts (way too much) everything else as rx'd.

@ #44 Brian & #79 Shep

Food for thought- A ”normal” personal training client at your favorite big box health club will often pay $50-$75 or more 2-3 days per week....on top of their membership dues of around $50. Add that up and they are looking at $450-$1000 easy.

Makes $200 look looks a bargain when you factor in the nearly unlimited Wods. the community and camaraderie of Crossfit are merely a bonus-something that doesn't exist at all at a big box.

m/41/5'11"/165

1 rd plus 8 pistols

retired army 1SG
clarksville, tn

Scaled to 140# DL(63.5kg)
Subbed 3 SDHP(45#) for 20m sprint
Subbed tuck jumps for double under

Complete as many rounds as possible in seven minutes of:
140 pound Deadlift, 7 reps
3 SDHP
14 One legged squats
21 Tuck jumps
3 SDHP

2rds + 1 DL

Modified/Scaled for my CoCr & Polymer Knee
AMRAP in 7 minutes of:
205 pound Deadlift, 7 reps
20 meter Run
14 Pistols
21 Step-Ups
20 meter Run
2 rounds + 7 Deadlifts and 20m run
M/55/72”/210
Thank you Crossfit HQ for years of free programming

M/31/200/72

Rx'd

3 rounds+ 7DL+ 20m sprint+ 6 one legged squats

Still getting one legged squats down. Used kettlebell at bottom of squat to balance myself.

Interesting.

4 rounds

#225 DL

Cfwux1

35# Kettlebell Deadlift, 7 reps
~20 meter Sprint
14 One legged squat progressions
21 Tuck jumps
~20 meter Sprint

3 rounds, plus dl, sprint and 4 squats

M/48/5'5"/158
Lots of subs...because I'm weak!

DLs=255#
63 Singles for Double Unders
Assisted Pistols/One legged Squats
20m Sprints as rx'd - :)

2xRnds+7 DLs

M/30/6'5"/220

3 rds, rx

Did some extra pistols afterwards to work on linking them together quickly, then 100 DU as a finisher.

215 deadlifts M/220/6'/40
P90x Speed Skaters sub
single unders Did four rounds untimed. I think it took me under 20 mintues. I did not want ot do just 2 rounds or maybe three?

Daughter Naomi Elementary WOD 10/ 4ft 9/80#
Did three rounds then 4 rounds

F/30/5'1/138

This was much harder than I thought!

2 rounds minus the last sprint w/ 115# DL.

F/30/5'1/138

This was much harder than I thought it would be!

2 rounds minus the last sprint w/ 115# DL.

1 round; 7 deadlifts, 1 sprint, 7 pistols

115# deadlifts
Sprints were on a treadmill @ 7.0 mph

225lb deadlift
Subbed 4 x HSPU for 20m sprint

3 rds + 2 DL

comment 81
The 20 m sprint opened my eyes to the need for continuos motion during a wod. instead of kneeling down to huff and puff it felt great to jog a little and assist in lactate removal. Imagine how recovery would be after fran if you kept moving. That would be the hardest mentally challenging thing ever but atleast i wouldnt puke.

4 rds + DL
DL at 255#

M/29/6'1/190

RX -- 3 rds + 4 DLs

Was hoping to finish the DLs of the 4th set, but I got fatigued and made a mess of the 3rd set of double unders. Crap. Did 2 more sets of DLs just to take out my frustration.

2 Rounds 1st round DL 275# 2nd round DL 225#

M/35/6'3"/200

Rx'd: 1 Round + 7/14

Prev:
2 Rounds (Scaled Squats to 20" Box)

Hey! Frostbite 2013! I was in that competition.. my first ever competition, after 1.5 years of Crossfit, started off completely out of shape and fat.. ended up at 7th place out of 18 in the Intermediate division (Garage Games intermediate = RX... RX=RX+). I never thought I would be able to do something like that!

Scaled DL to 205
Otherwise rxd. Only two rounds. So. Far. To. Go!
M/40/5'9"/154lb

2 rounds +5 deadlifts

255 lbs

225# deadlift, 7 reps
.02 mi sprint
14 1 legged squats
21 tuckjumps
.02 mi sprint
3 rounds + through squats round 4.

As RX'd

3 Rounds

M/38/6'1"/213

1 round

2 rds rx in 5 minutes
quit after that, back did not feel right

M/32/173/74
100kg dl
4 round + 5 dl

M/22/6'0"/180

Rx'd

2 rounds + 4 deadlifts

2 rounds and 7DL

Double unders got me. Plenty of welt marks.

Complete as many rounds as possible in seven minutes of:
245 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats - band assited and ugly
21 Double-unders
20 meter Sprint

2 rounds + 2 DL's

7 Minutes
7 95# Cleans
5 PushUps
15 Squats
5 Box Jumps
5 PushUps
5 rounds in 6:46
Then
50 Weighted Sits

3 rounds plus 5 dead lifts pr

one legged squats to bench.

M/43/5'8"/178

245lbs on the DLs

4 rounds even

I did about 1 1/2. I figure with the changes from one station to another and some set back I might have been able to do 2 but I will settle for 1 1/2. I also adjusted 315 to 225 to make sure my hamstring was able to handle then next time I can move up.

M41/84kg/174cm

100 kg DL, Sub'd sprints with 20 x jumping jacks (takes way more time than sprinting ;).
Single unders due to still learning jumping rope :D. Assisted one legged squats.
But managed to do 4 rounds in 7 minutes, so I'm pretty happy about it :D

Massively subbed.

DL @ 100 kg
50m row for run (ice under foot outside)
Single leg squats with foot rested in bar behind
63 singles as only have 2 DU together

3 rds + DL + row.

4 rounds + 2 pm. 100 kg

Compare to:
100720 - 95 pound Thruster clock - 12 minutes + 6

M/27/6'0/183

2 rounds + 12 double unders rx

M/43/174/83

Scaled 225lbs

3r + 10meter sprint

did right after 130209. Scaled DL way back, but was still suprisingly challenging

155# DL, TRX assist on pistols

3 rnds +7DL+20m+5pistols

32-m
5-8 188 lb.

Subbed 20m sprints with 20 single-unders.

As rx'd otherwise.

2 rounds even.

M/27/6'0/183

2 rounds + 12 double unders rx

2 rds

used a box for the 1 leg squats

felt great, I can't believe how much my deadlift has gone up in a few months of crossfit, and I've lost 20 lbs!

m, 29, 227, 6'5"

3 rds
Moderate pace - super sore legs

m/39/5'9/177
CFWU-3. Reg. Superman. Burgener. DU.
2+DL, pistols & 2 DU.
Pistols not great ROM, but staying a little conservative with rt knee. Good arm motion. Keep foot under hip or slightly wider & shift weight to that side. Able to keep weight on o/s of foot & heel. DU not too bad thankfully. DL not bad. 5+2,4+3,4+3
7/20/10: 2 + 7 DL.

F/35/5'4/135
Rx: 2+9

3rds
m/6'1"/33/230

2 rounds and 8 pistols.
did 225# deads... My 1rp max is in the neighborhood of 265 sooo 315@7 not doin.

m/30/180cm/74kg

Complete as many rounds as possible in seven minutes of:
115kg Deadlift, 7 reps
3 Burpies
14 One legged squats
21 Double-unders
3 Burpies

3 rds + ... 9 One legged squats

as rxd @ CFC

2 rounds + 7 pistols

Complete as many rounds as possible in seven minutes of:
205 pound Deadlift, 7 reps
14 One legged squats (held on wall for balance)
21 Double-unders

1 Round + 7 deadlifts + 14 one legged squats + 13 double-unders

BP 21-15-9
135, 155, 175

Did sprints after WOD

Complete as many rounds as possible in seven minutes of:
205 pound Deadlift, 7 reps
14 One legged squats (held onto the wall for balance)
21 Double-unders

1 Round + 7 deadlifts + 14 one legged squats + 13 double-unders

BP 21-15-9
135, 155, 175

Did sprints after the WOD

2 rds + 7 deads + 1 sprint

165# deadlifts
stabilized the one-legged squats

2 rounds plus 7DLs and, sprint and 14Sqs with hand on bar. 225#.

M/168/5'7"/33

RX 3 rds + 3 DL

m/34/5'8"/175

4 rds + 2 DL

as rx'd

did:

245 lbs. deadlift, 7 reps
14 squats
21 tuck jumps

3 rounds + 3 deadlifts

M/41/5'11"/206

AMRAP in 7 min:
120 kg DL, 7 Reps
4x5m shuttle
14 beginner pistols
21 over-the-bar side hops
4x5m shuttle sprint.

2 rounds+7 DL+4x5m shuttle sprint+8 pistols

Did 9 unbroken ring dips (newo PR)