March 23, 2013

Saturday 130323

For time:
20 Kettlebell swings, 2 pood
30 Toes to bar
Run 400 meters

Post time to comments.

MarceloBonelli_HS_th.jpg

Enlarge image

Salinas Grandes, Jujuy, Argentina.


"Getting Better at the Muscle-Up" with Russell Berger, CrossFit Journal video [wmv] [mov] [HD mov]

Posted by Pukie at March 23, 2013 5:00 PM
Comments

This looks to easy. Wait, that's most of them until you about 3 minutes in and your lungs are coming out of your chest. 3, 2, 1, GO!

Comment #1 - Posted by: Bells at March 22, 2013 5:18 PM

bad weather coming in!

Comment #2 - Posted by: math at March 22, 2013 5:24 PM

how many double unders would be equivalent to 400 meters?

Comment #3 - Posted by: Jon M at March 22, 2013 5:37 PM

5:52

Scaled kettlebell swings to 1.5 pood

Comment #4 - Posted by: Brett (24/M/188cm/77kg) at March 22, 2013 5:52 PM

Thank you Mr. Berger--I'll use this! Along with every other muscle up tip. My goal is to get my first m/u by June. Lookin forward to this WOD--I love being humbled.

Comment #5 - Posted by: Mike Andridge at March 22, 2013 6:04 PM

8:55

Comment #6 - Posted by: dean at March 22, 2013 6:05 PM

5:15 rxd

Comment #7 - Posted by: hollyhog at March 22, 2013 6:24 PM

Pretty sure I've never seen an official DU sub for running. The few times I've gone this route, I do 100 DUs per 400m. Another option would be to approximate how long it would take you to run 400 and just go hard with the DUs hit/miss for that same period of time.

Comment #8 - Posted by: TRuss at March 22, 2013 7:14 PM

Agree w/ TRuss - 100 DUs per 400m.

Comment #9 - Posted by: Mel/40m/5'10"/180 at March 22, 2013 7:56 PM

Probably the best main site pic I've seen.

Comment #10 - Posted by: Drew at March 22, 2013 8:18 PM

13.3 - did a nice round 240. time for 2 muscle up attempts.... and 2 horrible failures.

Comment #11 - Posted by: Mike A M/25/73"/198 at March 22, 2013 9:00 PM

jon m - why would you do double unders as a sub for a 400 -wouldn't single skips be a better match, count how many you do in 70 secs and thats how many since most people would be between 60 and 80 secs for a 400, mind you doing them this way in this wod they would probably take coser to 100 seconds

Comment #12 - Posted by: scotte at March 22, 2013 9:35 PM

3:47 rxd. Legs were shot after doing 13.3 this morning.

Comment #13 - Posted by: T-Dub at March 22, 2013 10:28 PM

3:47 rxd.

Comment #14 - Posted by: T-Dub at March 22, 2013 10:29 PM

3:50 rx but with 53# kb (biggest my gym has)

Comment #15 - Posted by: Mike A M/25/73"/198 at March 23, 2013 1:46 AM

What does pood mean?

Comment #16 - Posted by: Stephen at March 23, 2013 2:43 AM

@Stephen LMGTFY

Pood is a Russian unit of measurement, approximately 36 pounds.

Comment #17 - Posted by: Brian at March 23, 2013 3:42 AM

9:00

Comment #18 - Posted by: Scotty at March 23, 2013 4:16 AM

Thanks mate..

Comment #19 - Posted by: Stephen at March 23, 2013 4:23 AM

3:04 w/60# kb.
T2B the worst part!

Comment #20 - Posted by: ART/M/44/5'5"/150 at March 23, 2013 5:48 AM

3:32 as rx'd

Comment #21 - Posted by: Pat Sherwood at March 23, 2013 6:30 AM

5:08. I hate those 8 seconds. Wanted sub 5

Comment #22 - Posted by: Tod m/43/5'10/200 at March 23, 2013 6:35 AM

5:10 with 1.5 pood for women

Comment #23 - Posted by: Kristina f/29/5'3"/121 at March 23, 2013 6:47 AM

as rxed 4:40

Comment #24 - Posted by: Shane G 6'3"/200/29 at March 23, 2013 7:12 AM

20 KB's @2 Pood
30 toes to bar
couldn't do the run unbroken, ran 300 meters, short rest, then 100 meters.
7:05

Comment #25 - Posted by: Chuck B 55/5'11"/165 at March 23, 2013 7:15 AM

5mins 48secs. Lung burner boy!

Comment #26 - Posted by: Tony Rigby at March 23, 2013 7:26 AM

5mins 48secs. Lung burner boy!

Comment #27 - Posted by: Tony Rigby at March 23, 2013 7:27 AM

M/24/5'10"/175

For time:
20 dumbbell swings, 70#
30 knees to elbows
Run 400 meters

5:45

Comment #28 - Posted by: T. Swihart at March 23, 2013 7:30 AM

4:16 m/26/6'3"/220

Comment #29 - Posted by: dieterb at March 23, 2013 7:31 AM

5:39, first timer

Comment #30 - Posted by: Meeks at March 23, 2013 7:38 AM

3:18 rxd

Comment #31 - Posted by: aermio m/34/5'7"/160 at March 23, 2013 8:06 AM

4:48
20 DB swings 75#
30 knee ups
400M

Comment #32 - Posted by: Nathan O. at March 23, 2013 8:06 AM

4:59

Comment #33 - Posted by: Wdoh at March 23, 2013 8:10 AM

20 75 lb dumbbell swing
30 knees to elbows
400 meter run

4:29

Comment #34 - Posted by: Eli at March 23, 2013 8:16 AM

M/24/74"/210#
Did "Linda " today in 39:27
Power clean and bench as rx'd
Deadlift scaled down to 250
Almost met pukie! Great workout, got my ass kicked by a girl

Comment #35 - Posted by: Mark D at March 23, 2013 8:43 AM

3:05 rx fun wod!

Comment #36 - Posted by: Zach Moehle at March 23, 2013 8:44 AM

M/40/5'10/188lbs

4:10

Used the heaviest kettlebell I have which is 28 kg (62 lbs)

That was fun!

Comment #37 - Posted by: Playoff Beard at March 23, 2013 9:04 AM

4:41 as Rx'd

Comment #38 - Posted by: Cullen at March 23, 2013 9:10 AM

6:53 as RX'd

Comment #39 - Posted by: BW at March 23, 2013 9:12 AM

I'm a four year cross fitter. My gym installed a rogue gymnastic rack with rings in January. I want to thank Russell Berger on today's instruction on muscle ups. I knew I was strong enough, I just needed help with technique . I'm going to be 55 yrs. old next month and I got my first muscle up today after watching Russell's video.
I am one happy crossfitter

Dan

Comment #40 - Posted by: Dan at March 23, 2013 9:15 AM

30 kb swing (44#)--time to order a 53#
30 knees to elbows
~400m run
5:35

#20/ART and #36/PB--great job! Normally you guys beat me handily--today you smoked me!

Comment #41 - Posted by: Jim R. M/50/5'8"/160 at March 23, 2013 9:28 AM

8:50 with
20x KB swings @ 60lbs.
30x toes to bar
400m run in 2:00

32/m

Comment #42 - Posted by: Reece at March 23, 2013 9:33 AM

It would make more sense to use single-unders as a sub or rows.
M/21/6'/220
heaviest KB I have is 20kg

15 kb swings each arm 44#
30 T2B
400m
4:14

Comment #43 - Posted by: R.I.P. Milton Friedman at March 23, 2013 9:42 AM

13.3. Details there.

Comment #44 - Posted by: bingo at March 23, 2013 10:00 AM

M/41/5'11"/207

Subbed toes-to-bar for knee raises.

6:28

20 unbroken kb swings #32kg (new PR).

Comment #45 - Posted by: Jose-Luis Morales at March 23, 2013 10:10 AM

M 42/192/6'0"
4.18 as rxd.

Comment #46 - Posted by: Mike at March 23, 2013 10:10 AM

M/35/132#/5'6.5"

3:43!!!

++RX'd
Kbell swings @ 80# (dont own a 2 pood for some reason)
30 toes to bar
400m run

PR'd on the Kbells with 15 straight, old PR was 10. The Kbell is 60% of my body weight so i was very pleased with finishing them in to quick sets
the rest was unbroken.

Comment #47 - Posted by: Robert at March 23, 2013 10:12 AM

Sub'd 70# dumbbell swings

6:12

Comment #48 - Posted by: Joe Northside m/34/70"/210 at March 23, 2013 10:14 AM

#16 Stephen

a pood is a Russian unit of weight equal to approximately 36 pounds. Kettle bell are widely used in Russian weight training so the measurement term just stuck when the rest of us caught on to there value. For a more in depth view of its history just google it.

Comment #49 - Posted by: Robert at March 23, 2013 10:16 AM

7:57

Comment #50 - Posted by: Pacers at March 23, 2013 10:16 AM

7:31

sub'd 70# DB

Comment #51 - Posted by: Mike Vinson/M/45/5'8/212 at March 23, 2013 10:24 AM

6:28 rx'd

Comment #52 - Posted by: C-los at March 23, 2013 10:24 AM

After a 5min brake from Open 13.3, i did this workout in 3min rxd

Comment #53 - Posted by: Robin at March 23, 2013 10:26 AM

4:28

Had to do T2B on a fat bar -- surprising how much that kills your grip and slows you down.

Comment #54 - Posted by: Bill M. m/48/5'3"/135 at March 23, 2013 10:42 AM

5:10 RXd
Used 70# DB for swings

Comment #55 - Posted by: RReddick M/18/6'2/185# at March 23, 2013 10:59 AM

3:53 rx

Comment #56 - Posted by: Matt m/30/160/5'9 at March 23, 2013 11:00 AM

M/5'8"/28/145
1.5 pood
3:45

Comment #57 - Posted by: Clinton Jacobs at March 23, 2013 11:15 AM

m/37/188

As rx'd 4:51.... Fun WOD!! :-)

Comment #58 - Posted by: Antoinne at March 23, 2013 11:21 AM

M/5'10"/26/183
3:19

Comment #59 - Posted by: Josh Spruell at March 23, 2013 11:21 AM

For time:
20 kb swings, 44#
30 knees to elbow
run .25 mi.
0302=3:28
9008=3:45
9808=3:05

Comment #60 - Posted by: scfd1_9808 at March 23, 2013 11:26 AM

For time:
20 dmbl swings, 70#
30 knees to elbow
run .25 mi.
9607=3:35

Comment #61 - Posted by: scfd1_9607 at March 23, 2013 11:27 AM

5:28

Comment #62 - Posted by: robthomas1234 - M/38/71"/185 at March 23, 2013 11:28 AM

I don't have kettle bells, so I filled a 1 gal. milk jug with sand. I call it half a pood, but not sure exactly, and do swings one arm at a time. So this morning I went down to the park where I do stuff on the playground equipment. Did my milk jug swings, toes to bar, then took off on my run. By the time I got back, park maintenance had thrown away my water bottle, dumped out my sand, and was trying to figure out why there was a scrap of paper with a bunch of workout descriptions.

Milk jug swings: 20 each arm
toes to bar: 20 (scaled, first time doing these)
Run: 400 m

9:45

M/48/160/5'9"

Comment #63 - Posted by: Roger in Phx at March 23, 2013 11:34 AM

As rx'd 5:21

Comment #64 - Posted by: JFitz at March 23, 2013 12:01 PM

4:33 as rx'd
KBs unbroken. The speed of my Toes to
Bar and run need a lot of work. Great job Art @ #20.

Comment #65 - Posted by: Rowan M/48/5'5"/154 at March 23, 2013 12:12 PM

70lb db for 2 pd kettlebell
and my 400m was best estimate given my facilities(just over)
6:00 as rx'ed

Kb swings were unbroken, toes to bar my grip kept failing

Comment #66 - Posted by: Greg W. at March 23, 2013 12:12 PM

3:22 Rx'd

M/175/66"/41y

Comment #67 - Posted by: Brian G at March 23, 2013 12:39 PM

7:58 as rx'd

Comment #68 - Posted by: James Pierce at March 23, 2013 12:40 PM

3:30RX'd 32/M/5ft7/151lb

Comment #69 - Posted by: john at March 23, 2013 12:41 PM

As Rx'd 6:10

Comment #70 - Posted by: Fat ol Irishman at March 23, 2013 12:48 PM

6:32 as rx'd

sub'd 35# dumbells for the kettlebell...

M/46/5'8"/185#

Comment #71 - Posted by: Greg C at March 23, 2013 12:49 PM

As Rx'd 5:50

Comment #72 - Posted by: Mark Maier at March 23, 2013 12:55 PM

MOD WOD

Tabata
8 Press @ 45lb (87)
8 Push Press @ 45lb (80)
8 Push Jerk @ 45lb (80)
8 Push Ups (80)

327 total

arms fried.

M/52/193lb

Comment #73 - Posted by: Mazz at March 23, 2013 1:03 PM

45/m/176cm/73kg

For time:
20 Kettlebell swings, 2 pood
30 Toes to rings
100 double unders

4:23 (Finished the toes to rings at 2:20)

That wasn't much for a saturday afternoon, so after about 5-10 minutes rest I created another one:

3 rounds for time

10 Kettlebell swings, 2 pood
10 GHD-sit-ups
10 Pull-ups

4:32

Comment #74 - Posted by: Memuc at March 23, 2013 1:08 PM

3:20 Rx'ed

Comment #75 - Posted by: Eric J at March 23, 2013 1:09 PM

As Rx'd 3:09

Comment #76 - Posted by: Chad E at March 23, 2013 1:10 PM

First main site workout in a long time.

4:35 Rx

Comment #77 - Posted by: Shane Jensen@Crossfit Rehoboth (24/5'11"/188) at March 23, 2013 1:14 PM

4:50 rxd

Legs felt like a baby fawn after doing 13.3 last night.

M/38/187/6'1

Comment #78 - Posted by: Russ D at March 23, 2013 1:27 PM

5:33

Comment #79 - Posted by: Matt H at March 23, 2013 1:28 PM

5.57 Rx'd 55 male 175lbs. really struggled with the ttb.

Comment #80 - Posted by: Martin at March 23, 2013 1:38 PM

6:17

Comment #81 - Posted by: Jay at March 23, 2013 1:43 PM

M/40/72"/190

5:29

Comment #82 - Posted by: Mike at March 23, 2013 1:50 PM

4:20!! Tounge out lol

Comment #83 - Posted by: William at March 23, 2013 2:04 PM

M/25/5'10/180

Rx'd 5:10
Had to run on treadmill due to sandstorm

Comment #84 - Posted by: Micah at March 23, 2013 2:07 PM

scaled to kb swings to 45# cinder block

4:46

Comment #85 - Posted by: DLong (M/37/5'10"/185) at March 23, 2013 2:08 PM

4:10 as Rx'd

Comment #86 - Posted by: Jetté 43/M/5'11"/175 at March 23, 2013 2:13 PM

All I have is a 45# KB so....

60 KB Swings
30 TTBs
400 M (Treadmill)
60 TTBs
2 x sets of 30 Alt KB swings 40#

29:00

Comment #87 - Posted by: Moonshine(M/41/5'10"/190) at March 23, 2013 2:17 PM

did 13.3-244
then todays wod
3:01 RX

Comment #88 - Posted by: bryan at March 23, 2013 2:33 PM

4:56 - happy to be under 5:00.

70 lb DB for KB swings.

Comment #89 - Posted by: Kris m/36/5'10"/172 at March 23, 2013 2:46 PM

1.5 pood and knees to elbows

4:31

Must improve hamstring flex to make toes to bar possible.

Comment #90 - Posted by: Sinal M/34/5'9"/215lbs at March 23, 2013 2:54 PM

M/50/5'5"/147

4:08 Rx'd

Comment #91 - Posted by: Kona Cole at March 23, 2013 2:56 PM

3:50 rx

Comment #92 - Posted by: Mjh81 at March 23, 2013 3:05 PM

7:22

Comment #93 - Posted by: Dody at March 23, 2013 3:09 PM

3:35 with 53# KB rest as rx
M/29/5'9/160
Cambridge, WI

Comment #94 - Posted by: M Clems at March 23, 2013 3:19 PM

3:35 with 53# KB rest as rx
m/29/5'9/160
cambridge, wi

Comment #95 - Posted by: matt c at March 23, 2013 3:21 PM

5:59
1.5 pood KB. T2B slowed me down.

Comment #96 - Posted by: AndyMH 48M/5'7"/81kg at March 23, 2013 3:27 PM

m/40/6/190

Mobility
Row 500m
EMOTM - 135# PS, HPS, FS, PP, BS, PP

WOD as Rx'd
5:04

Comment #97 - Posted by: Jeremy A. Olive at March 23, 2013 3:33 PM

5:59
1.5 pood KB. T2B slowed me down.

Comment #98 - Posted by: AndyMH 48M/5'7"/81kg at March 23, 2013 3:37 PM

M/23/5'11"/185.7

5:14.9 RX'd

treadmill. T2B were questionable.

Comment #99 - Posted by: Miles Forks at March 23, 2013 3:51 PM

M/38/5'5"/160

As Rx'd

3:00

Comment #100 - Posted by: Bert at March 23, 2013 3:54 PM

M/38/6'/205
7:04

Comment #101 - Posted by: Peter G at March 23, 2013 3:58 PM

Modified for my CoCr & Polymer Knee
For time:
20 Kettlebell swings, 2 pood
30 Knees to Elbows
Row 500 meters
6:25
M/55/6’/210

Comment #102 - Posted by: Pete In Sun City at March 23, 2013 3:59 PM

4:16 as rxd . I am so cool, legend in own mind

Comment #103 - Posted by: John at March 23, 2013 4:10 PM

M/32/72"/172#

As rxd. Did 3 rounds. 1st 4:59, 2nd 7:10, last one 10:30. For a short wod this was a great way to extend the pain.

Comment #104 - Posted by: Tyler at March 23, 2013 4:15 PM

Wearing 20lb vest:

20 Russian kbs 1 pood left hand
30 toes to fingers on ground
400m run w happy English setter dog

4:08

Warmup: mow lawn left armed, 10 lh kbs 1 pood, 15 toes to finger, 400m jog

Cooldown: 900m jog w happy dog

Beautiful day for a fast workout. Loving the home gym approach -- doing more and more workouts in garage, side yard and on neighborhood streets

Comment #105 - Posted by: matt h 180# at March 23, 2013 4:24 PM

6'2/M/215/28
4:51 rx'd

Comment #106 - Posted by: Tadd Gonzales at March 23, 2013 4:49 PM

Quick question. Is it ok for me to do a 10 factorial of push-ups, sit-ups and squats for a warm up everyday before my WODs or do you guys recommend something else?

Comment #107 - Posted by: Tadd Gonzales at March 23, 2013 4:51 PM

Scaled to 58 pounds(26.5 kg) dumbbell swing
Subbed 50 tuck jumps for 400m run

For time:
20 Dumbbell swings, 58 pounds(26.5 kg)
30 Toes to bar
50 tuck jumps

3:34

Comment #108 - Posted by: Saganamooo/M/24/5'5"/125(57kg) at March 23, 2013 5:15 PM

40# bag for a KB, everything else Rx'd.

3:28

Comment #109 - Posted by: Alex M/22/6'0"/181 at March 23, 2013 5:16 PM

M/31/165/5'10"

Attempted yesterday's Snatch workout today, but legs still shot from 13.3 and gave up after consecutive "fails" on the warm-up weight.

Did this WOD rx'd in 3:51.

Can't wait for the rest day...

Comment #110 - Posted by: Baxter at March 23, 2013 5:34 PM

Greg P
M/24/6'1''/270lbs

6:14

did the swings with an iron grip dumbbell
not so great toe touches, so i did knee to elbow

good workout

Comment #111 - Posted by: Greg at March 23, 2013 6:02 PM

As Rx'd - 6:20

M/29/166/Sea Level/24 Mar 13

Comment #112 - Posted by: Joshua B. at March 23, 2013 6:28 PM

As rx'd 3:36.

Comment #113 - Posted by: Kurt M/39/185 at March 23, 2013 6:42 PM

Lame 8:07
Used the biggest dumbbell in the gym for the swings - 28 kg.
Gotta remember my gloves on Monday, the blisters are rather painful.

Comment #114 - Posted by: Jiri at March 23, 2013 7:27 PM

Unfortunately I did not do this workout today, I tore up and re did about 100 yards of fencing for my goats.... 20 t bars planted in the ground using a sledgehammer and then tying the fence with pliers and clearing honeysuckle worth a machete . 32years old /245 lbs/ 5'11 took 3.5 hours with four 10 minute breaks. And jogged my .5 mile driveway in 10 minutes.

Comment #115 - Posted by: Derek at March 23, 2013 7:46 PM

4:45 rx

Comment #116 - Posted by: Mike Bunce at March 23, 2013 7:59 PM

4:45 rx

Comment #117 - Posted by: Mike Bunce at March 23, 2013 7:59 PM

5:39 - I had to sub 30 reps at 1.5 pood for the swings since I don't have a 2 pood bell. With 8 inches of snow and ice outside I did 200 single-unders instead of the 400m run.

Comment #118 - Posted by: Mark F at March 23, 2013 8:38 PM

3:06 rx

M/24/5'6"/155

Comment #119 - Posted by: AJ Hanson at March 23, 2013 9:12 PM

Rx'd
3:35

Comment #120 - Posted by: phill 37°21'41"N 118°23'43"W at March 23, 2013 9:51 PM

M/42/190/6'
5:41 nice quick work out.
Semper fi

Comment #121 - Posted by: Bob at March 24, 2013 6:50 AM

4:33 1.5 pood
Bench press 205

Comment #122 - Posted by: Cory at March 24, 2013 6:50 AM

M/32/5'9"/163

As rx'd

4:39

Comment #123 - Posted by: Mark at March 24, 2013 8:14 AM

Subbed 70# DB for KB. Good little WOD.

4:46.

Comment #124 - Posted by: Rob M at March 24, 2013 8:38 AM

6:23 Rx'd

Comment #125 - Posted by: JB at March 24, 2013 9:00 AM

6:39

Comment #126 - Posted by: Jeff at March 24, 2013 9:27 AM

5:04

Comment #127 - Posted by: myles456 at March 24, 2013 9:43 AM

5:10 Rx'd

Comment #128 - Posted by: Keith at March 24, 2013 10:43 AM

20 KB swings (60 lb Kb)
30 Knees to elbow
90 sec single unders (200)

6:10

M/5'11/185

Comment #129 - Posted by: Alec at March 24, 2013 10:43 AM

Scaled 1.5 pood, 53lb kb time 6:55

Comment #130 - Posted by: Dacia at March 24, 2013 10:57 AM

Russell - GREAT instruction on the MU.
Dan @ 9:15 am - Congratulations, Brother! 55 and busting out first muscle-up. That is awesome.

Dale

Comment #131 - Posted by: Dale_Saran at March 24, 2013 11:00 AM

Doug
M/20/6'/185

3:29

Kevin
M/54/5'11"/178

4:01

Comment #132 - Posted by: Kevin C. (M/54/5'11"/175) at March 24, 2013 11:12 AM

3.59

Rowed instead of run.

M/23/80kg

Comment #133 - Posted by: Butski at March 24, 2013 11:41 AM

8:14

Toes to bar slowed me down...trying to really get each rep right

Comment #134 - Posted by: cleveland at March 24, 2013 12:06 PM

4:41 as Rx'd

Comment #135 - Posted by: Cullen at March 24, 2013 12:07 PM

4:35. Legs still tender from 13.3

Comment #136 - Posted by: SB at March 24, 2013 1:30 PM

4:45 Rx
70lb kettle bell
30 toes to bar
400m on treadmill

Comment #137 - Posted by: Vinnie at March 24, 2013 1:50 PM

3:12

I don't have a 2 Pood KB, only a 35#. So, I was able to do this a bit quicker and less exhausted than if I had a bigger KB.

Comment #138 - Posted by: Nicholas (M/28/5'10"/175) at March 24, 2013 2:18 PM

3:26 as Rx'd

Comment #139 - Posted by: Ballelli M/40/5'11/170 at March 24, 2013 2:42 PM

@ 55lb KB (1.5 pood) 4:44

Comment #140 - Posted by: abh f/27/5'5/130 at March 24, 2013 2:55 PM

RXD 3:47

Comment #141 - Posted by: BPemberton at March 24, 2013 2:57 PM

2 rounds....
20 (45#) Kettles
30 K's to E's
.40 on the Treadmill
12:26
Good Workout.
Then
50 PushUps

Comment #142 - Posted by: dyagg at March 24, 2013 4:15 PM

m/40/220/6' jumped rope for warm up 5:34 i had my wife yell at me 75# dumbbell @40 congrats man! on the mu

Comment #143 - Posted by: noah at March 24, 2013 5:07 PM

6:41
35lbs bumbled swing
30 toe to bar
400 meter run

Comment #144 - Posted by: Nick araujo at March 24, 2013 7:05 PM

F 31/163cm/55kg

1.5 pood (24kg kettlebell)
otherwise as rx'ed
6:45

toes to bar took me forever :/

Comment #145 - Posted by: Maddie at March 24, 2013 7:28 PM

6:13
Used a 20 KG kettlebell (heaviest at gym)
Had to run upstairs to do T2B - someone was on the pull up bar so did the 400M run on the tready then the T2B last

Comment #146 - Posted by: jbob at March 24, 2013 8:58 PM

4:35 rx'd had to keep waiting for equipment and running between them too :(

Comment #147 - Posted by: Dan Phillips at March 25, 2013 1:21 AM

male, 40 yo, 151#, 68"

Time 13:23

Comment #148 - Posted by: Karl at March 25, 2013 1:30 AM

30 kg dumbell instead of kb
5:36

Comment #149 - Posted by: DPL at March 25, 2013 1:52 AM

7'47"
Scaled down to 38lb KB

Comment #150 - Posted by: Manolo at March 25, 2013 5:54 AM

3:30

Comment #151 - Posted by: Stany at March 25, 2013 6:52 AM

4.57

ttb suck

Comment #152 - Posted by: controlfreak at March 25, 2013 7:40 AM

7:32

Comment #153 - Posted by: Jack at March 25, 2013 9:04 AM

20 Kettlebell swings, only 20kgs
30 Toes to bar
Run 400 meters

04:15

Comment #154 - Posted by: orkun at March 25, 2013 9:53 AM

6:51
Rx
Had to run on treadmill

Comment #155 - Posted by: Brad Evers at March 25, 2013 10:42 AM

This looked too easy, so I decided to do 3 rounds w/ a 3 minute rest in between.

1. 4:12
2. 4:02
3. 4:26

2nd round was faster because I took off my gloves after round 1 lol

Comment #156 - Posted by: Jason H. M/5'8"/151lbs at March 25, 2013 11:19 AM

Subbed Row 500 meters for run. Time - 3:59.

Unbroken swings. Toes-to-bar felt good, did them: 18-6-6. Both grip and midline were starting to go near the end. Rowing split was 1:41. Started out hard, and went all-out with about 250m left. I felt pretty good with the pacing on this, I was sub-1:40 for the last half, but didn't have much left at the end.

Aidan and Colin were both "hanging out" in the gym during this. Colin was a very good older brother and made sure Aidan stayed well away from me during the swings - a 70# kb could do some damage. My quote while on the rower (in between gasps), "Boys, stay in front of me where I can see you..."

Comment #157 - Posted by: Mel 40/m/5'10"/175 at March 25, 2013 12:45 PM

m/43/164
80 lb kb - otherwise rx'd
4:41

Comment #158 - Posted by: Seth H. at March 25, 2013 2:06 PM

60lb dumbbell @ 4:58

Comment #159 - Posted by: MaxBLACK at March 25, 2013 2:07 PM

F/41/142#

20 DB swings @ 45#
30 knee ups
400m run (treadmill)

5:22.2

Comment #160 - Posted by: fixie at March 25, 2013 2:54 PM

3:31

Comment #161 - Posted by: Kevin M/41/6'/190 at March 25, 2013 3:36 PM

M/31/200/72

1.5 pood kb swings- 30 reps
30 t2b
400m run

5:40

Comment #162 - Posted by: SeanP at March 25, 2013 3:45 PM

M/36/5'4"/142lbs
As RX'd
3:45

Comment #163 - Posted by: Matt Burritt at March 25, 2013 3:52 PM

M/43/174/82

5'53"


subbed 400 m run for 500m row

Comment #164 - Posted by: sSJ Lee at March 25, 2013 4:55 PM

5:47
50# dumbbell swings

Comment #165 - Posted by: Matthew m/32/6'2"/175 at March 25, 2013 5:06 PM

6:18.4 RX
M/22/6'0/200lbs

Comment #166 - Posted by: Ethan Boone at March 25, 2013 5:09 PM

RX 4:31

Comment #167 - Posted by: Shawn at March 25, 2013 5:34 PM

Completed as Rx'ed.

Total time = 9:02

Comment #168 - Posted by: fosterww98 at March 25, 2013 6:16 PM

Subbed 400m row
Brock 4:03
Seb 3:23
Short and but devastating

Comment #169 - Posted by: sebastian 44/178/6'2" at March 25, 2013 6:30 PM

4:29 Rx'D

Comment #170 - Posted by: jake kiddoo at March 25, 2013 6:42 PM

38yom5'08 175

25 Brupie 1:20 Warmup

WOD 7:40 with 50LB KB, its the biggest we have.

25 Burpie box jump

Comment #171 - Posted by: gpdjmac1 at March 25, 2013 11:27 PM

First, 3 rds 185lb DL/400m run, 10'
Then hustled over to CMSAF call
Afterwards, 20 KBS (2pd)/30 T2B/400m run in 5:15
Spang Combat fit ctr

Comment #172 - Posted by: ajax at March 25, 2013 11:47 PM

M/45/5'11"/200

20 1.5 pood KBS
30 toes to bar
400m run

7:25

Comment #173 - Posted by: nutfam at March 26, 2013 4:36 AM

5:44

Comment #174 - Posted by: Manchild at March 26, 2013 5:46 AM

4:58 Rx

The toes to bar took the longest. Had to fight from swinging between reps.

Comment #175 - Posted by: Randy W. at March 26, 2013 6:23 AM

(20)70 lb dumbell swings
30 toes to bar, heavily broken
400 m row
8:45

Comment #176 - Posted by: BJK at March 26, 2013 10:08 AM

(20)70 lb dumbell swings
30 toes to bar, heavily broken
400 m row
8:45

Comment #177 - Posted by: BJK at March 26, 2013 10:08 AM

Day 330
M/46/6'0"/195
Made up on 130326-Tue - after CF Open 13.2
Time - 5:54

Comment #178 - Posted by: fargingbastige at March 26, 2013 10:24 AM

4:57 as Rx'd.

Comment #179 - Posted by: Michael m/50/5'9"/175/MI Survivor at March 26, 2013 11:03 AM

4:02Rx
M/36/6'0/175

Comment #180 - Posted by: BJC at March 26, 2013 11:07 AM

Subbed 80lb dumbbell swings for kbs, all else rx'd
3:34

Comment #181 - Posted by: Troy at March 26, 2013 11:38 AM

As Rx 3:50

M/168#/6'/38yrs

Comment #182 - Posted by: britishfireman1 at March 26, 2013 1:52 PM

M/37/5'8"/180

2:54 Rxd

Comment #183 - Posted by: Dave Berry at March 26, 2013 2:58 PM

5:02. 1.5 pd KB at home

Comment #184 - Posted by: ScottMacArthur at March 26, 2013 3:09 PM

did three rounds in 22:38

toes to bar are killer

Comment #185 - Posted by: Saam at March 26, 2013 4:22 PM

7:47 w/ 1.5 pood kb. 1k row wu 4:02.

Comment #186 - Posted by: kevin o at March 26, 2013 5:11 PM

50# kb

~4:50

couldn't string together t2b

Comment #187 - Posted by: Callum at March 26, 2013 5:15 PM

4:30

Comment #188 - Posted by: Andres at March 26, 2013 7:51 PM

85# db

4.20

Comment #189 - Posted by: Nathan m/165#/1979/ since 2008 - at March 26, 2013 10:02 PM

4:09
Done after bench press 5 x 5
Topped out at 3 lifts at 105

Comment #190 - Posted by: Mik at March 27, 2013 12:05 AM

Used 33 kg dumbbell for kbs

Comment #191 - Posted by: Mik at March 27, 2013 12:06 AM

F/42/5'6"/140

1 pood

6:35

Comment #192 - Posted by: mom to five at March 27, 2013 4:36 AM

3:37!!

Comment #193 - Posted by: guitarman29 at March 27, 2013 1:44 PM

as rxd @ CF Change

3:47

Comment #194 - Posted by: Ferb 183# at March 27, 2013 4:36 PM

subbed squats for kettlebells and v-sits for toes to bar. approx 3 minutes

Comment #195 - Posted by: Josh M/20/184lbs/5'6" at March 28, 2013 4:21 PM

M / 16 / 175cm / 70 kg
Rx'd 5.29 min.

Comment #196 - Posted by: BerkayGulec at March 29, 2013 2:47 AM

M/16/175cm/70 kg
Rx'd 5.29 min.

Comment #197 - Posted by: BerkayGulec at March 29, 2013 2:48 AM

Scaled.
KB: 1pood x20
T2B: x30
Run: 400m
5:20

Comment #198 - Posted by: Harpo m/45/5'7"/145 at March 29, 2013 3:50 PM

20 Kettlebell swings 29kg
30 Toes to bar (jump)
indoor cycle 1000m
7:57

Comment #199 - Posted by: lucio1928,M/41/184cm/98kg at March 29, 2013 6:52 PM

5:14 as Rx'd

Comment #200 - Posted by: PW56 at March 30, 2013 6:32 AM

40# KB is all that was available.

4:06

Comment #201 - Posted by: vic* at March 30, 2013 8:21 AM

135-145-155-165-170f-170f-165

135x5

Comment #202 - Posted by: MikeyPaul at March 30, 2013 1:25 PM

3:05

55# kb

Comment #203 - Posted by: MikeyPaul at March 30, 2013 1:28 PM

2013-04-01: 4:31

Comment #204 - Posted by: gs at April 1, 2013 10:28 AM

7'43"

Comment #205 - Posted by: RAD at April 1, 2013 6:01 PM

Заменил на бег
Причина: шея

Comment #206 - Posted by: Roman-Sibir at April 2, 2013 1:20 AM

5:12

Comment #207 - Posted by: Ukkrew at April 2, 2013 8:51 AM

4:00

Comment #208 - Posted by: mlt at April 2, 2013 11:11 AM

6:25

1.5 pood
runs on treadmill at 1% incline

Comment #209 - Posted by: Boo Boo F/25/5'8/148 at April 2, 2013 8:56 PM

subbed 1 pood

6:39

Comment #210 - Posted by: pickle93 (m/42/6'/182) at April 3, 2013 5:58 AM

2 pood swings x 20
30 T2B
3:32
then, 50, 2-count chase-the-rabbit, which took another couple minutes...

Comment #211 - Posted by: rudy51 at April 4, 2013 7:01 AM

4:35 I used a 1.5 pood kb

Comment #212 - Posted by: Leon b at April 7, 2013 3:27 AM

subbed 55lb dmb 30reps
5:52

Comment #213 - Posted by: cscarr52 m/47/190 at April 8, 2013 12:51 PM

Time 7:00

Comment #214 - Posted by: Jeff Gebbie at April 8, 2013 7:05 PM

5:41

Only have a 1.5pd KB. Toes to bar crushed me.

M.39.175.5'10" - Grantham, UK

Comment #215 - Posted by: Dom H at April 21, 2013 6:03 AM

row instead of run

5:31

m/42/5'8/240

Comment #216 - Posted by: phat boi at April 25, 2013 1:31 PM

6:20 sub 1 - 55# db. sub 2 - 7 laps around b-ball court for 400m. later figured it should have been no more than 5 laps.

Comment #217 - Posted by: zenoperegrinus at September 30, 2013 11:27 AM

CFWUx2
4:25

Comment #218 - Posted by: Doug at December 22, 2013 11:56 AM
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