April 3, 2013

Wednesday 130403

For time:
Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups

Post time to comments.

JosephRodriguez_13.3-1_th.jpg

Enlarge image

Joey Burns, Workout 13.3.


"Dave Castro Gives Insight to 13.5" - [video]


CrossFit Games Update: April 2, 2013 - [video]

Posted by Pukie at April 3, 2013 5:00 PM
Comments

Looks fun and like a nice break from the shoulders and lifts that I feel have been dominating lately. Can't wait to do this one.

Comment #1 - Posted by: G at April 2, 2013 5:10 PM

Fun.... if you have a rower.

Comment #2 - Posted by: Dave at April 2, 2013 5:37 PM

It's still SUPER FUN even if don't have a rower #2.

45# SDHP I think are even harder than rowing and an awesome workout!!!

Comment #3 - Posted by: El Jacob at April 2, 2013 5:41 PM

Core City for this one. Looks like fun!

Comment #4 - Posted by: Whitney at April 2, 2013 6:29 PM

Anyone have any suggestion for alternatives to GHD sit-ups? My gym doesn't have a GHD machine.

Comment #5 - Posted by: Ted at April 2, 2013 6:58 PM

Sub for GHD situps could be as simple as laying over a bench and bracing your feet, or laying on a ball of some sort and bracing your feet. There should be lots of alternatives, and although not as perfect as a GHD machine, they will work your core. The goal is to a full range of motion. Don't forget about using an Abmat if that is what you have.

Comment #6 - Posted by: G at April 2, 2013 7:16 PM

substitute for GHD sit-ups can be knee to elbows.

Comment #7 - Posted by: Zach Inskeep at April 2, 2013 7:54 PM

16:48 rx'd

Comment #8 - Posted by: Jeremy at April 2, 2013 8:17 PM

No rowing machine... trademill? how far?

Comment #9 - Posted by: jose at April 2, 2013 9:04 PM

Well, that was terrible. Had to sub everything due to equipment.

Completed in 29:08.

100 SDHP @ 45#
20 abmat sit-ups
75 SDHP @ 45#
40 abmat sit-ups
50 SDHP @ 45#
60 abmat sit-ups

SDPHs were exhausting, especially after my form went to crap around number 150 or so. Found myself doing them broken in 10s. Heart rate was high, which I like.

Comment #10 - Posted by: G at April 2, 2013 9:45 PM

what is the conversion for how many SDHP we should be doing? this would be a great help!

Comment #11 - Posted by: ryan at April 2, 2013 10:29 PM

17:01

Comment #12 - Posted by: B at April 2, 2013 10:58 PM

When subbing SDHP for rowing I would say 45# is not enough.

I think the actual force a person exerts onto the rower in the drive action is much greater than 45#. My slightly educated guess would be from 55# to 85#. 55# if you don't/can't row often, 85# if you are Rob Waddell. Also the rep scheme doesn't really work (ie 100 SDHP are not equal to 1000m). Most of us row between 20 and 40 SPM which at a 3.5 min 1000m would be 70 to 140 strokes.

I would sub 120 reps of 65# SDHP for a 1000m row.
90 reps of 65#
60 reps of 65#

I might try both and report back haha!!

Comment #13 - Posted by: M at April 2, 2013 11:08 PM


M/22/205/6'4
17:19

Comment #14 - Posted by: Brady at April 2, 2013 11:59 PM

Out of curiosity. Why weight is expressed in pounds and distances in metres?

On SDHP I agree with Jacob, they are more exausting to me than regular rows...couldn't guess how would that be with 65s...don't even wanna know:-)

Comment #15 - Posted by: Den at April 3, 2013 1:55 AM

15:34
T2B in sets of ten.

Comment #16 - Posted by: ART/M/44/5'5"/150 at April 3, 2013 2:30 AM

M/47/180

17:45

Comment #17 - Posted by: Cosmo at April 3, 2013 2:36 AM

@ #15-It is listed in pounds and feet because CF is based in California and in the US, we use Feet and pounds.

Comment #18 - Posted by: Bill at April 3, 2013 2:45 AM

14:57

Comment #19 - Posted by: Reg /22/5'6/m/75kg at April 3, 2013 2:58 AM

Is the guy in the picture resting, or is that an exercise that I am not aware of? Really, I am not joking, because sitting here thinking about it makes me think that it could be hell trying to do some type of squats while holding a 20# med ball to the wall with my chest. I know the squats probably couldn't be to form, but what the hell...it would be a core killer.

Comment #20 - Posted by: Rolf at April 3, 2013 4:15 AM

1000 meter run
20 Sit up
75 SDHP #40 KB
40 Leg lift. (Laying head against wall lifting toes to wall with straight leg. Don't let feet touch the floor) No where to do toes to bar
250 meter run and 25 #40 KB SDHP (wanted to run the whole 500 meters but my legs didn't agree)
60 Sit ups

Comment #21 - Posted by: Anonymous at April 3, 2013 4:16 AM

14:39

Comment #22 - Posted by: M/31/6'4"/215 at April 3, 2013 4:16 AM

HUMBLED

Comment #23 - Posted by: jw at April 3, 2013 4:22 AM

@#18 it is not expressed in feet, the rowing dist is in meters.

Comment #24 - Posted by: FP at April 3, 2013 4:34 AM

M/33/95kg

17.36

[Swapped out toes to bar for sit ups on a bench - because the pull up station in my gym has things sticking out that I hit my feet on. Probably didn't affect time either way, after all the trial-and-error finding this out.]

Comment #25 - Posted by: ABB at April 3, 2013 4:35 AM

21:13

Used a bench and hooked my feet for GHD sit-ups

@ Den - I think distances are given in meters because rowers use meters and most running tracks have a 400 meter innermost lane. 1600 meters is a "metric mile"

Comment #26 - Posted by: Joe Northside m/34/70"/210 at April 3, 2013 4:40 AM

@18 Bill you underestimate me lol
In fact my question was why is it meters when referring to row or running distances?
Just done wod, subbed sdhp for rowing, otherwise rx'd 23"...and wasted :)

Comment #27 - Posted by: Den at April 3, 2013 4:44 AM

@26-24
That's what i thought..thanks for the answer. Thought in athletics over there in the us you referred to tracks using feet. Just wondering! :)

Comment #28 - Posted by: Den at April 3, 2013 4:49 AM

M/45/5'11"/200

800m run
20 GHD sit-ups
600m run
20 toes to bar
400m run
60 unanchored sit-ups

18:28

Comment #29 - Posted by: nutfam at April 3, 2013 4:59 AM

m/44/67/165
6 sets of pullups
30:00

Comment #30 - Posted by: griffinjf at April 3, 2013 5:13 AM

m/28/171cm/70kg

Been doing my own programming for quite a while now, and today completed this one for the first time ever! :)

30 Muscle-Ups for time:
Completed in 9:43 (out of 32 attempts, previous best was 25 out of 32 with 10 minute cap)

Comment #31 - Posted by: David at April 3, 2013 5:22 AM

#20
He is resting. Holding the ball up while he catches his breathe, so he does not have to pick the ball up off the ground on his next rep. One less squat he has to do that would not count as a rep. Working efficiently.

Comment #32 - Posted by: Terrible at April 3, 2013 5:33 AM

18:23 sub k2c for t2b

Comment #33 - Posted by: Sicily at April 3, 2013 5:33 AM

If I do not have a rower, can I just use the row machine? How much weight and how many reps would equal 100 meters?

Comment #34 - Posted by: Samantha Merkel at April 3, 2013 5:41 AM

46/f/5'4"/150

1000m, 4.27, 60 cal, 750m, 3:19, 45 cal, 500m 2:14, 30 cal.
subbed K2E, 17.27.

Comment #35 - Posted by: Dawn at April 3, 2013 5:42 AM

For time: M/5'10/205/35

Row 1000 meters
20 GHD sit ups
Row 750 meters
40 toes to bar
Row 500 meters
60 sit ups

AB- 22:13

Hoooah Army Crossfit!!!

Comment #36 - Posted by: SFC AB at April 3, 2013 5:46 AM

Whats the average time for rowing a 1000 m

Comment #37 - Posted by: mostafa at April 3, 2013 5:55 AM

Humbled and Exhausted, GREAT WORKOUT!!!! GHD's LOVE THEM, GOOD LUCK TO THE REST performing this workout today.

Comment #38 - Posted by: Michael Lee Cerda at April 3, 2013 5:58 AM

25:22

Comment #39 - Posted by: BW at April 3, 2013 6:13 AM

17:33 rx

They should call this WOD "Spaghetti Legs and Raggedy Ann core".

Comment #40 - Posted by: gb 45/m/71"/185# at April 3, 2013 6:34 AM

Subbed ghd sit-ups for t2b and sit-ups.
Otherwise 19:08 Rx'd

Comment #41 - Posted by: Damon S. M/22/190/5'11" at April 3, 2013 6:35 AM

1000m C2
20 ABSU
750 C2
40 ABSUs
500 C2
60 ABSUs
19:10

Comment #42 - Posted by: newt66ssa at April 3, 2013 6:48 AM

29/m/5'11"/221
20:22 rx'd

Comment #43 - Posted by: Nickosaurus at April 3, 2013 7:01 AM

M/31/200/72

Rx'd

17:50

Transition was from finished attic for rowing and to garage for the ghd and t2b. Had to have wasted a solid 1:30-2 minutes going up and down the stair and across the house. Awesome wod though. Love the rower.

Comment #44 - Posted by: SeanP at April 3, 2013 7:03 AM

100 SDHP 45#
20 gymball sit up
75 SDHP 45#
40 T2B
50 SDHP 45#
60 sit up

21:40

Comment #45 - Posted by: SHinkoon at April 3, 2013 7:06 AM

16:19
Sub Knees to elbows for T2B
sub GHD sit ups w/25# plate for sit ups

Comment #46 - Posted by: Tod 43/5'10/200 at April 3, 2013 7:17 AM

F/51/5'6/120
19/10
Subbed 20 Ghd
30 toes to bar
40 sit ups

Comment #47 - Posted by: D.S. at April 3, 2013 7:31 AM

M 42/192/6'0"
17.58.

Comment #48 - Posted by: Mike at April 3, 2013 7:34 AM

16:21 RX'd

Comment #49 - Posted by: Meat Axe at April 3, 2013 7:40 AM

M/21/165/5'10"
Sub sdhp 45# and 20 upside down sit-ups from pull up bar for ghd's
13:18

Comment #50 - Posted by: Luke h at April 3, 2013 7:56 AM

Wow!! good workout! i had to substitute SDHP for rowing which really burned, EVERYWHERE! Haha

Time was 27:30 :-)

Comment #51 - Posted by: Samantha Merkel at April 3, 2013 7:59 AM

20:18
subbed 800m run for 750m row
lost some time

Comment #52 - Posted by: jh 44/210 at April 3, 2013 9:03 AM

19:05 Rx'd

No arse on the rower whatso-EVA!

Still fun!

Comment #53 - Posted by: james.patrick [M/51/66"/135] at April 3, 2013 9:04 AM

M/31/180/5'6"
13:20
45lb barbell for sdhp
roman chair sit-up (no ghd)
sumos were awful after yesterday's wod

Comment #54 - Posted by: Mike Honcho at April 3, 2013 9:08 AM

18:53 Rx'd

GHD unbroken
T2B 4x10
sit-ups unanchored AbMat

Long walk from rower to GHD and bar.

Comment #55 - Posted by: Bill M. m/48/5'3"/135 at April 3, 2013 9:12 AM

16:14 rx'd great workout!

Comment #56 - Posted by: Ford at April 3, 2013 9:14 AM

I love today's WOD!!!

Comment #57 - Posted by: Aurora Maria Lopez at April 3, 2013 9:17 AM

M/24/205/5'10"

21:53

That was a smoker!

Comment #58 - Posted by: Joey B at April 3, 2013 9:22 AM

My first WOD in awhile, spent time in Vegas and then ended up with the flu (which I am still recovering) Good WOD today, 20:25

Comment #59 - Posted by: tina voigt at April 3, 2013 9:27 AM

18:16

Comment #60 - Posted by: DLong (M/37/5'10"/185) at April 3, 2013 9:36 AM

18:06

T2B's really stink.

Comment #61 - Posted by: SLAP at April 3, 2013 9:42 AM

M/47/5'11"/180

It's been a long while since I posted on the CF Mainsite, but couldn't resist today. I can SOOOO relate to the picture of Joey doing 13.3. I spent many moments in that exact position.

I kept my shirt on so as not to frighten anyone with my middle-aged middle as I eked out a 242.

Comment #62 - Posted by: JPZ at April 3, 2013 9:46 AM

M/25/165/5'9"

Subbed GHD for truck tire
Sit-ups anchored
Long walk from stations

20:55

Comment #63 - Posted by: TVis at April 3, 2013 10:06 AM

100 SDHP's- 60/40/40
20 GHD's
75 SDHP's- 25/20/20/10
40 Toes to bar- 10/10/8/5/7
50 SDHP's- 25/25
60 Sit ups- 30/15/15
21:54

Comment #64 - Posted by: Chuck B 55/5'11"/165 at April 3, 2013 10:17 AM

as rx'd 19:33...an easy going WOD today :-)
m/37/190

Comment #65 - Posted by: Antoinne at April 3, 2013 10:28 AM

Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar done in sets of 5
Row 500 meters
60 Sit-ups

20:51 with elevation mask set at 9000.

Comment #66 - Posted by: Kory at April 3, 2013 10:33 AM

as rx'd

18:19

Comment #67 - Posted by: tjo at April 3, 2013 10:43 AM

Carole
F/54/5'6"/135

16:44

Kevin
M/54/5'11"/178

16:01

Both as Rx'ed.

Comment #68 - Posted by: Kevin C. (M/54/5'11"/175) at April 3, 2013 10:43 AM

M/26/5'8"/140

19:39

Toe 2 bars suck arse!

Comment #69 - Posted by: Gareth at April 3, 2013 10:55 AM

51 / 170

as rx'd

18:59

Comment #70 - Posted by: tom perry at April 3, 2013 10:56 AM

M/27/1.74m/74kg

19:41

fazia melhor se não tivesse de correr de uma ponta a outra do ginásio :P

Comment #71 - Posted by: nego at April 3, 2013 11:09 AM

M/27/1.74m/74kg

19:41

fazia melhor se não tivesse de correr de uma ponta do giásio a outra :P

Comment #72 - Posted by: nego at April 3, 2013 11:10 AM

F/22/5'2"

Subbed some stuff because of how the gym is set up.

1000m row
20 - SDHP w/ KB 45#
1000m row
40 - Goblet Squat w/ KB 35#
1000m row
60 - KB swings @ 35#

Definitely feeling it right now!!!

Comment #73 - Posted by: Morgan at April 3, 2013 11:14 AM

16:22

Comment #74 - Posted by: Marius m/22/70kg/168cm at April 3, 2013 11:15 AM

22.35

A good portion of that was T2B.

Comment #75 - Posted by: Colm at April 3, 2013 11:24 AM

20:33, sub'd decline sit-up (GHD not avail)

Comment #76 - Posted by: NAMWIZ at April 3, 2013 11:26 AM

21:06
As Rx'd
Liked it!

Comment #77 - Posted by: Hooper at April 3, 2013 12:00 PM

subbed SDHP 100/75/50

18 minutes

Comment #78 - Posted by: ScooteR at April 3, 2013 12:12 PM

Mainsite recommends SDPH as a sub for rowing, with 1000m row = 100 SDHP. I find the SDHP to be much more exhausting than the rows. I can row MUCH quicker.

From the mainsite FAQ:

If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's

Comment #79 - Posted by: G at April 3, 2013 12:25 PM

M/53/6'3"/165

18:12

Felt pretty good for an old guy until I saw Carole and Kevin #64 above. Nice work you two!

Semper Fi!

Comment #80 - Posted by: MajorDad at April 3, 2013 12:38 PM

RX 15:25
Just what I needed to practice rowing. 3rd time rowing. Tried to keep a pace of 1:45 per 500m. Hard on second round.
M/37/69/182

Comment #81 - Posted by: Rob Walker at April 3, 2013 12:56 PM

19.43

Ttb sux

Comment #82 - Posted by: controlfreak at April 3, 2013 12:56 PM

M/21/6'/220

as Rx'd

15:05

I thought I was in pretty good shape, in terms of core strength/endurance, through the first 20 T2B unbroken. Then I stopped for about 20 sec and finished with sets of 5/4/3/3/3/2

That was harder than I thought it would be.

Comment #83 - Posted by: R.I.P. Milton Friedman at April 3, 2013 1:03 PM

RX 16:52
M/22/5'7"/165
The toes to bar had me...

Comment #84 - Posted by: Kenneth at April 3, 2013 1:14 PM

dragon sit ups instead of GHD
hanging crunches instead of toes to bar

14:53

Comment #85 - Posted by: Doc Larch at April 3, 2013 1:15 PM

M/23/6'2/220

19min 26sec as rx'd

Comment #86 - Posted by: Jonathan at April 3, 2013 1:23 PM

19.43

rxd

Comment #87 - Posted by: controlfreak at April 3, 2013 1:27 PM

16:40 RX'd one leggedly

Comment #88 - Posted by: Faris at April 3, 2013 1:33 PM

19:40

Comment #89 - Posted by: scfd1_9607 at April 3, 2013 1:59 PM

Sub inversion boot sit-ups for GHD sit-ups
any feed back on this

Comment #90 - Posted by: Bill at April 3, 2013 2:00 PM

19:17... great wod.

Comment #91 - Posted by: Dan at April 3, 2013 2:02 PM

M/41/5'9/185

No GHD at the gym, otherwise as Rx'd
16:46
It was neat to recover from yesterdays killer squats. I was way too optimistic with my capabilities on handling the 95 pounds :D

Comment #92 - Posted by: jankka at April 3, 2013 2:07 PM

M/44/6'3"/250

Modified:
SDHP- 50
Situps- 15
SDHP- 50
Hanging Knee Raises- 30
SDHP- 50
Situps- 15

14:46

Comment #93 - Posted by: EdG at April 3, 2013 2:07 PM

17:22 as rx'd.

Comment #94 - Posted by: Kyle Bisceglie 46/m/5'10"/180 at April 3, 2013 2:12 PM

16.01

Comment #95 - Posted by: Daryl at April 3, 2013 2:20 PM

M58/185/5'9"

21:31

had to sub swiss ball/45 degree incline situps for GHD

Comment #96 - Posted by: m weiss at April 3, 2013 2:20 PM

17:17 as rx'd

Comment #97 - Posted by: SB at April 3, 2013 2:24 PM

15:59 25/m/64/140 smoker. Loved it

Comment #98 - Posted by: leprechaun 6 at April 3, 2013 2:27 PM

m/40/6'/220 rower has no distance counter did 8 min for 1000 6 min for 750 4 min for 500 rest as posted

Comment #99 - Posted by: noah at April 3, 2013 2:38 PM

stop watch shut off...20-30 minutes?

ran instead of rowed.

Comment #100 - Posted by: Mike Vinson/M/45/5'8/212 at April 3, 2013 2:48 PM

M/36/5'4"/144lbs
As RX'd
14:53

Comment #101 - Posted by: Matt Burritt at April 3, 2013 2:59 PM

Embarrassed 46:11
M/49/155LBS 5’9”
Sub row with SDHP and toe- bar with knee- bar. But I finished complete WOD.

Comment #102 - Posted by: Jim Montgomery at April 3, 2013 3:06 PM

As RX'D
15:29

Comment #103 - Posted by: Firefit at April 3, 2013 3:09 PM

MajorDad- Thanks much! Today was one of the few times that I beat her.

Your time is pretty darn good too.

Kevin

Comment #104 - Posted by: Kevin C. (M/54/5'11"/175) at April 3, 2013 3:19 PM

Can I sub stationary bike for rowing? If so what would be the conversion?

Comment #105 - Posted by: New guy at April 3, 2013 3:25 PM

Subbed 1 SDHP(44#, 20kg) for 10m row

For time:
100 SDHP 44#
20 gymball sit-ups
75 SDHP 44#
40 T2B
50 SDHP 44#
60 sit-ups

22:39
Too much rest between reps(SDHP)

Comment #106 - Posted by: Saganamooo/M/24/5'5"/125(57kg) at April 3, 2013 3:38 PM

00:45

Comment #107 - Posted by: Praus at April 3, 2013 3:57 PM

22:38

Subbed 15 of the t2b with straight leg raises

Comment #108 - Posted by: Ramsey at April 3, 2013 3:58 PM

16:47 as rx'd

Comment #109 - Posted by: Rowan M/48/5'5"/154 at April 3, 2013 4:17 PM

20:28 as RX'd

had to use rings for last 10 T2B's

Thanks

Comment #110 - Posted by: mikeyb m/52/182 at April 3, 2013 4:18 PM

As Rx
20:49

Great abs workout mixed with stamina of the rows. I sub SDHP 45# bar

M/30/6'3"/200#

Comment #111 - Posted by: Casey at April 3, 2013 4:42 PM

Subbed regular situps for all ab movements
Had rower. No other equipment abailable

14:48

Comment #112 - Posted by: C-los at April 3, 2013 4:43 PM

20:40 sub flutterkicks for ghds

Comment #113 - Posted by: Jxlevy124 at April 3, 2013 4:58 PM

Out of town for work. Went to high school track.

1mile
20 full range situps
.5 mile
40 t2b
.25 mile
60 situps
.25

Approx 25 min timer reset

Comment #114 - Posted by: hollyhog at April 3, 2013 5:01 PM

west ridge to stream trail run 2.7 miles 36:54

Comment #115 - Posted by: kevin o at April 3, 2013 5:11 PM

17:01

subbed incline sit ups for GHD sit ups and knees to elbows for toes to bar. Haven't gotten around to a rest day in a while, so I didn't feel like I did my absolute best.

Comment #116 - Posted by: Eli at April 3, 2013 5:14 PM


16'22"
T2B were brutal!!

Comment #117 - Posted by: Wes Wenzel at April 3, 2013 5:15 PM

M/23/5'11"/185

19:02.7 RX'd

transition times killed.

Comment #118 - Posted by: Miles Forks at April 3, 2013 5:41 PM

M/24/5'11/205 17:57 (my third session of WOD)

T2B kicked my butt

Comment #119 - Posted by: 4nariz at April 3, 2013 5:51 PM

20:53 rx'd. Flight of stairs slowed me down a bit

Comment #120 - Posted by: Cphil27m/159#/69" at April 3, 2013 5:59 PM

M/30/175 Rx'd 24:19

Comment #121 - Posted by: Lance at April 3, 2013 6:26 PM

23:32
Knees to elbows instead of ghd and T2B

Comment #122 - Posted by: TWill at April 3, 2013 6:27 PM

16:58 Rx'd

M/23/5'8"/175

Finally a good time! Knowing how to row came in handy. Work on toes to bar and grip strength for next time.

Comment #123 - Posted by: Dan Mac at April 3, 2013 6:27 PM

F/42/127/5'9"

17:14 sub for SDHP

Comment #124 - Posted by: Trina at April 3, 2013 6:32 PM

22 mins subd SDHPs for rows.

Comment #125 - Posted by: cole at April 3, 2013 6:43 PM

M/57/5'11"/183
19:06
subbed incline situps for GHD

Comment #126 - Posted by: DaveP at April 3, 2013 6:43 PM

M/40/72"/190
100xSDHP
20xGHD
75xSDHP
40x toes to bar
50xSDHP
60x sit ups

16:41

Comment #127 - Posted by: Mike at April 3, 2013 6:48 PM

We do not have row machines or a GHD bench.
So my buddy Matt came up with this substitute.

"THE MATTY"

100 sumo deadlift high pulls (45lb bar)
20 decline bench sit ups
75 sumo deadlift high pulls (45lb bar)
40 toes to bar
50 sumo deadlift high pulls (45lb bar)
60 sit ups.

this was our attempt to simulate rowing 1000/750/500 meters

after the first 100 we thought maybe we should have used 1.0 poop kettle bell (hahahah)

so thts our "MATTY" hope you try it.

m/45/5'9"/227 my MATTY time was 29:44

Comment #128 - Posted by: Kim Pilkay at April 3, 2013 6:57 PM

When I grow up I want to do this WOD in 16 - 20 mins too!
Did it in 33:29 (SHDPs instead of rowing) and my arms are trembling ...
Gotta man up ...

Comment #129 - Posted by: Jiri M/33/5'10/158 at April 3, 2013 7:14 PM

18:30 rx

Comment #130 - Posted by: Matt m/30/160/5'9 at April 3, 2013 7:58 PM

As Rx'd 20:23

42/m/210

Comment #131 - Posted by: Fat ol Irishman at April 3, 2013 8:27 PM

Subbed 45 lb sdhp for row, 1 = 10m. Did straight leg situps, t2b, butterfly situps. Managed 20 butterfly situps before getting a cramp in my right calf, finished out 40 more straight leg situps. 22:55.

Comment #132 - Posted by: J.Wood at April 3, 2013 8:30 PM

19:43 rx'd

Comment #133 - Posted by: Myles at April 3, 2013 8:44 PM

19:19; scaled V-ups for GHD and K2Es for T2Bs

Comment #134 - Posted by: Joshua McClanahan at April 3, 2013 9:20 PM

As rx'd 17:34

Comment #135 - Posted by: Jake Kiddoo at April 3, 2013 9:35 PM

PT for rt bicep in early AM. decide to take it easy on left arm for a while. So no 1-arm rowing today.

Morning:
800m run, 20 GHD-ish (hook feet on pull down weights)
600m run, 40 Toes to fimgers on floor
400m run, 60 sit-ups
Time = 14:39

Noon w kid:
Mile run 8:51 / 8:55 me with dog
Rest 5 minutes
(Did rest of WOD w 20# weighted vest on)
Then: 15-9-7 of Russian twists, push press, squats = 4:35 (no weight for me, 10-35# for kid)
Then: max hold plank 1:30 / 1:40 me

4pm: 1:56.2 400m warmup on track
2 x 400m 4 min rest in between: 1:28, 1:21

Pumped about 1:21. Wonder how Walking will feel tomorrow?

Foam roll in pm

Comment #136 - Posted by: matt h at April 3, 2013 10:38 PM

male, 40 yo, 152#, 68"

21:29

Comment #137 - Posted by: karl at April 4, 2013 12:34 AM

M/49/222/67"

22:31:40

What the heck is an RX'd? (If it's doing the exact workout then I'm RX'd)

Comment #138 - Posted by: Kala at April 4, 2013 12:38 AM

17:31

As rx'd

Comment #139 - Posted by: Brett (24/M/188cm/77kg) at April 4, 2013 1:28 AM

Replaced ghd with knees to elbow. Good workout. #abs

Comment #140 - Posted by: Jody at April 4, 2013 2:56 AM

As rxd 16:51.

Comment #141 - Posted by: Kurt/39/185 at April 4, 2013 5:31 AM

@ #138, Kala: as Rx'd is "as prescribed", no substitutions, no weight changes, etc.

Comment #142 - Posted by: DaveP at April 4, 2013 5:44 AM

19:10 m/26/220 no rower did hpsd

Comment #143 - Posted by: dieterb at April 4, 2013 5:56 AM

16:52
Row on Level 7
Subbed T2B and Sit-Ups, no GHD

Comment #144 - Posted by: JDawg at April 4, 2013 6:03 AM

F/42/5'6"/140

scaled and modified (no rower):

50 SDHP, 35#
400m run
20 GHD sit-ups
35 SDHP
300m run
40 T2B
25 SDHP
200m run
60 sit-ups

20:19

Comment #145 - Posted by: mom to five at April 4, 2013 6:13 AM

My time was 18.21rx , im kind of disappointed with myself, i flew through all the exercises except t2b, my grip gives out to easy. does anybody have any ideas on a good grip strengthening routine?

Comment #146 - Posted by: andrew c. at April 4, 2013 7:27 AM

Rx'd
18:54

Comment #147 - Posted by: phill 37°21'41"N 118°23'43"W at April 4, 2013 8:10 AM

20:36

Comment #148 - Posted by: Bill K at April 4, 2013 8:14 AM

we all had to sub ab mat sit ups for GHD since we don't have one in the garage...yet. we just ordered one from rogue! all else rx
cale 17:40
molly 20:33
rod 20:25
kelley 19:21

Comment #149 - Posted by: kelley at April 4, 2013 8:31 AM

M - 28 / 170 / 5' 10"
25:48 = This was my time for my second WOD.

Comment #150 - Posted by: Keith at April 4, 2013 9:04 AM

16:43 T2Rings Don't ask why =S

Comment #151 - Posted by: Ricardo Chenhalls at April 4, 2013 9:13 AM

15:22 as RX

M/6'/170/37 yrs

Comment #152 - Posted by: Jason at April 4, 2013 10:31 AM

Day 339
M/46?6'0"/195
Made up WOD on 130404-Thur after CF Open 13.5:
Row 1000M
20 GHD SU
Row 750M
40 Toes to Bar
Row 500M
60 Sit-ups
Time - 18:31

Comment #153 - Posted by: fargingbastige at April 4, 2013 11:04 AM

18:48

Comment #154 - Posted by: myles456 at April 4, 2013 11:07 AM

M/24/6'0"/185

16:58 RX'd

Comment #155 - Posted by: Tim H. at April 4, 2013 11:27 AM

24:57. Had to modify as follows:
800,600,400 run for row
40 situps for ghd
Added 15,25,40 BE to each set

Comment #156 - Posted by: ScottMacArthur at April 4, 2013 11:59 AM

18:42

For time:
100 SDHP
60 Sit-ups
75 SDHP
40 Knees to elbows
50 SDHP
60 Sit-ups

No rowing machine, subbed k2e in the interests of keeping the time lower (anything involving X2X is my goat these days).

Comment #157 - Posted by: Sinal M/34/5'9"/210 at April 4, 2013 12:29 PM

19:47 rx

Not my best effort :(

Comment #158 - Posted by: McNerney at April 4, 2013 2:44 PM

18:34

Comment #159 - Posted by: Pacers at April 4, 2013 3:25 PM

21:09
subbed 800, 600 and 400 metre runs for the rows. toes to bar really got me.

Comment #160 - Posted by: Josh/M/20/5'6/184 at April 4, 2013 3:51 PM

12:34 subbed SDHP @45lbs

Comment #161 - Posted by: Kevin McClellan 51 at April 4, 2013 4:31 PM

Time 24:40

Comment #162 - Posted by: Jeff Gebbie at April 4, 2013 4:42 PM

15:08 rx

M/52/193lb

Comment #163 - Posted by: Mazz at April 4, 2013 4:42 PM

2013-04-04: 16:44.

Comment #164 - Posted by: gs at April 4, 2013 4:43 PM

No GHD so did sit ups on a ball. Otherwise as Rx'd.

18:23 - so slow at the t2b's.

Comment #165 - Posted by: JRL M/28/5'8"/160 at April 4, 2013 4:48 PM

M/35/6'3"/200

14:55

Comment #166 - Posted by: Ben S at April 4, 2013 9:20 PM

The last 20 or so sit ups sucked hard core. Did it in 15:21 but feel I can do better. Fun work out. 6'0" / 182 lbs / 28 years. Officially my first ever CF workout!

Comment #167 - Posted by: Brandin at April 4, 2013 11:01 PM

as rx'd with ghd on the roman chair

16:46

Comment #168 - Posted by: Bells at April 5, 2013 3:18 AM

19:43. Subbed stability ball for GHD. Otherwise as rx'd.

Comment #169 - Posted by: Drewski at April 5, 2013 9:05 AM

Weighted pull-up
85lbs on belt

For time:
Row 1000 meters
15 GHD sit-ups
Row 750 meters
30 Toes to bar
Row 500 meters
40 Sit-ups

15:50

Comment #170 - Posted by: Cory at April 5, 2013 11:39 AM

As Rx

15:17

M/168#/6'/39yrs

Comment #171 - Posted by: britishfireman1 at April 5, 2013 12:46 PM

19.36 w 21/19 T2B/K2E

Comment #172 - Posted by: wescampo at April 5, 2013 2:00 PM

As Rx

15:17

M/168#/6'/39yrs

Comment #173 - Posted by: britishfireman1 at April 5, 2013 2:00 PM

M/43/5'8"/178

15:30 RXd

Spent 9:10 on the rower

Comment #174 - Posted by: Jon Craig at April 5, 2013 3:06 PM

M/27/6'0/185

14:52 Rx

Comment #175 - Posted by: Odysseus at April 5, 2013 4:23 PM

18:08

Comment #176 - Posted by: abh f/27/5'5/130 at April 5, 2013 5:53 PM

Rest strained lower back
M/55/6’/210

Comment #177 - Posted by: Pete In Sun City at April 5, 2013 6:17 PM

Did not time as I am doing 13.5 tomorrow, so just did for movement and light cardio, row total time was 8:14. Fun workout though.

Comment #178 - Posted by: sebastian 44/178/6'2" at April 5, 2013 6:20 PM

15:52 as rx'd

Comment #179 - Posted by: MAGNUS M/27/5'8/160 at April 5, 2013 10:10 PM

15.02 ;))

Comment #180 - Posted by: erdem dinc at April 6, 2013 5:51 AM

M/32/5'8"/237

sub'd abmat situps

For time:
Row 1000 meters
20 Abmat sit-ups
Row 750 meters
40 Abmat sit-ups
Row 500 meters
60 Abmat sit-ups

23:05

Comment #181 - Posted by: rvt1443 at April 6, 2013 5:52 AM

subbed SDHP for rowing and straight leg situps for GHD.

29:54

Comment #182 - Posted by: vince_s at April 6, 2013 9:04 AM

15:36. Killer Killer WOD. @rchilo

Comment #183 - Posted by: RCH at April 6, 2013 9:22 AM

Did this after the 13.5 workout
1000m row (2:01.1 pace)
20 GHD situps
750m row (2:00.4 pace)
40 knees to elbows
500m row (1:59.1 pace)
60 anchored situps
19:04

Comment #184 - Posted by: Jim R. M/50/5'8"/160 at April 6, 2013 9:39 AM

When doing the row on any of the wod's, what level should the row machine be on?

Comment #185 - Posted by: Jay at April 6, 2013 10:23 AM

As Rx

15:17

M/168#/6'/39yrs

Comment #186 - Posted by: britishfireman1 at April 6, 2013 10:23 AM

17:31

Comment #187 - Posted by: Nicholas (M/28/5'10"/175) at April 6, 2013 12:33 PM

19:40

Comment #188 - Posted by: Andrew at April 6, 2013 12:38 PM

m/43/5'8"/180

100 sdhp
40 sit ups
75 sdhp
40 sit ups
50 sdhp
40 sit ups

18:55

Comment #189 - Posted by: Mike Andridge at April 6, 2013 1:22 PM

M/24/215lbs/6'7"

16:48

Comment #190 - Posted by: Karter at April 6, 2013 6:43 PM

Do-over: 44:11 min

Comment #191 - Posted by: Praus at April 7, 2013 6:39 AM

m/40/6/190
Sub'd hug-a-twinkies for GHD

18:05

Comment #192 - Posted by: Jeremy A. Olive at April 7, 2013 12:27 PM

Very solid WOD. Legs felt like noodles after the first 1k, but still pushed through. T-2-B was the limiting factor on this WOD.

17:08 RX'd :)

Comment #193 - Posted by: Jason H. M/23/5'8"/151lbs at April 7, 2013 4:08 PM

M/43/174/80

21'02"

Comment #194 - Posted by: SJ Lee at April 7, 2013 5:08 PM

indoor cycle 2000 meters
20 GHD sit-ups (fitball)
indoor cycle 1500 meters
40 Toes to bar (leg raises 45º above the horizontal)
indoor cycly 1000 meters
60 Sit-ups

18:50

Comment #195 - Posted by: lucio1928,M/41/184cm/98kg at April 7, 2013 5:38 PM

As rx'd
15:17

Comment #196 - Posted by: Troy at April 7, 2013 7:14 PM

f/30/5'8"/149
20:01 Rx'd
Only ripped a couple blisters :)

Comment #197 - Posted by: alexis at April 8, 2013 5:39 PM

16:12 rxd

Comment #198 - Posted by: DPL at April 9, 2013 3:09 AM

19:53

Comment #199 - Posted by: Eric B at April 9, 2013 10:29 AM

19:14 as rx'd
Row 1000 - 3:42
GHD Situps - 20
Row 750 - ?
40 Toes to Bar - 5/5/5/3/3/3/3/3/3/3/2/2 (grip!)
Row 500 - 1:52
Situps - 60

Comment #200 - Posted by: PW56 at April 9, 2013 10:29 AM

20:42 as Rx'd.

Comment #201 - Posted by: Michael m/50/5'9"/175/MI Survivor at April 9, 2013 11:42 AM

subbed 35# db sdhp
20 full decline situps
and about half of t2b were k2e

18:40

Comment #202 - Posted by: Callum at April 9, 2013 5:16 PM

M/41/5'11"/207

800m run.
20 situps.
600m run
25 hanging knee raises.
400m run
30 situps.

17:51.

12 hanging knee raises unbroken (new PR).

Comment #203 - Posted by: Jose-Luis Morales at April 10, 2013 8:16 AM

M/44/206lbs

20:32 as Rx'd

Was pretty happy with this time as this was my first foray back into Crossfit after busting my ankle up 9 months ago!

Comment #204 - Posted by: Dave Albano at April 10, 2013 12:46 PM

1920.. Bad time

Comment #205 - Posted by: Fred at April 10, 2013 4:42 PM

22:42 w/ sit ups for GHDs. Rows: 4:03, 3:02, 2:02. 1k run wu 5:05.

Comment #206 - Posted by: kevin o at April 10, 2013 5:18 PM

Тяга сумо вместо гребли
21.40сек

Comment #207 - Posted by: Roman-Sibir at April 10, 2013 11:24 PM

16:17

Great WOD

Comment #208 - Posted by: MikeyPaul at April 11, 2013 4:23 PM

20:48 as rx'd

Comment #209 - Posted by: Ronnieboy M/50/5'9"/185 at April 11, 2013 4:37 PM

Subbed 45# SDHP
19:54

Comment #210 - Posted by: vic* at April 11, 2013 11:15 PM

45/m/176cm/75kg

As rx'd

16:30

rd1: 3:44 - 1:40
rd2: 2:52 - 3:10
rd3: 1:53 - 3:10

Total rowing time 8:29.5

Comment #211 - Posted by: Memuc at April 12, 2013 3:48 AM

M/41/188

19:36 as Rx

Rigged a system at King street to get to Rx.

Comment #212 - Posted by: Scott Andresen at April 12, 2013 7:19 PM

22:04

Comment #213 - Posted by: pickle93 (m/42/6'/185) at April 12, 2013 8:00 PM

16:59 3-2-1 go style on April 10

Comment #214 - Posted by: jdisch at April 13, 2013 5:00 PM

As Rx'd - 23:35

M/29/167/14 Apr 13/Sea Level

Comment #215 - Posted by: Joshua B at April 14, 2013 2:06 AM

m/39/5'9/178
Dot drill. Then mobility stuff for WU.
16:51
Didn't push hard on rowing. Legs wanted to cramp. Second WOD of day. Playing catchup after end of tax season & getting WODs in for end of Paleo challenge. T to B pretty slow. Make sure to get head through shoulders to initiate kip.

Comment #216 - Posted by: jrm at April 14, 2013 6:25 PM

M/33/5'7"/168
16:35

Comment #217 - Posted by: Mark S. at April 15, 2013 5:39 AM

21:55
No GHD, used medicine hooked feet on Smith machine.
I suck at you're to bar.

Comment #218 - Posted by: JMA 32M/200/6'2 at April 15, 2013 6:24 AM

19:24

Probably could've gotten close to 18:00 if I didn't have to wait for the rowing machine in the last round... And T2B definitely took the longest

Comment #219 - Posted by: Saam at April 15, 2013 5:12 PM

19:02 asrx

Comment #220 - Posted by: Boo Boo F/25/5'8/148 at April 15, 2013 8:24 PM

22'32"

Comment #221 - Posted by: RAD at April 15, 2013 9:13 PM

20:53 rx

Comment #222 - Posted by: tum1 at April 17, 2013 7:04 AM

m/35/5'8/162

23:50

Comment #223 - Posted by: jiggastemple at April 17, 2013 4:15 PM

19:19 Rx'd

Comment #224 - Posted by: jimbo at April 17, 2013 11:27 PM

16:22 rx

Comment #225 - Posted by: fathertyme 35/m/6'/175# at April 18, 2013 5:00 AM

as rxd @ CF Change

18:22

Comment #226 - Posted by: Ferb 181# at April 18, 2013 6:17 AM

16:30 at aud gym on sprained ankle. Subbed 20k sdhp for row.

Comment #227 - Posted by: Mik at April 18, 2013 7:16 AM

M.38.170

As rx'd

18:12

Comment #228 - Posted by: NTTS_Mike at April 18, 2013 4:40 PM

@ CF Conshy 16:20 as r/x'd.... my rowing is weak. Great workout though. I liked it.

Comment #229 - Posted by: Jack at April 20, 2013 7:16 PM

M/33/5'7"/168
16:36

Comment #230 - Posted by: Mark S. at April 22, 2013 3:44 AM

M/33/5'7"/168
16:36

Comment #231 - Posted by: Mark S. at April 22, 2013 3:45 AM

finished first 4 sets in 20 minutes

Comment #232 - Posted by: Manchild at April 22, 2013 5:49 AM

For time:
Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups

16:05

Comment #233 - Posted by: Steve at April 27, 2013 9:36 AM

M/33/178/84 kg.

Rx'd
18' 06"

Comment #234 - Posted by: cristian at April 29, 2013 10:29 PM

rxd

23:28

m/42/5'8/240

Comment #235 - Posted by: phat boi at May 3, 2013 1:55 AM

19min Rxd

Comment #236 - Posted by: Adhish Chhabra at May 21, 2013 10:21 PM

16:34 GHD sat on edge of one bench with feet hooked under another.

Comment #237 - Posted by: zenoperegrinus at October 7, 2013 3:10 AM

CFWUx1
18:00

Comment #238 - Posted by: Doug at January 17, 2014 1:44 PM
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