April 7, 2013

Sunday 130407

"Jorge"

For time:
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps

Post time to comments.

Hero_Fernando_416.jpeg

Enlarge image

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

Posted by Pukie at April 7, 2013 5:00 PM
Comments

Fair winds and following seas Chief. You were a great man. You are dearly missed.
USCG 1997-2005

Comment #1 - Posted by: Casey O at April 6, 2013 5:33 PM

Bar touches the ground after each rep correct?

Comment #2 - Posted by: Tadd at April 6, 2013 5:45 PM

Fair winds and following seas Chief.

Comment #3 - Posted by: bingo at April 6, 2013 5:58 PM

Sunday musings...

1) Mongo. A person who salvages treasures from trash. Funny, I always think of Alex Karras when I see "Mongo", don't you?

2) Impression. "You only get one chance to make a first impression." Twain, I think.

"The first time someone shows you who they are, believe them." Maya Angelou (who recently had a birthday).

I always thought Angelou was a little soft. A bit too touch-feely for my tastes. Uh uh, not that quote. That's some fine advice. People change and they grow and all, but who and what they are at any given point in time is quite likely to be who and what they will be for some time to come. Best to believe them.

Think of this quote as inter-personal situational awareness and act accordingly.

3) Spirit. Lil'bingo and I were guests at the 13.5 "coming out party" in Santa Cruz. Man, I could spend several Sundays just musing about walking around downtown Santa Cruz (thanks for the tour, Gabby!), but that would be too easy. Nope, howsabout I point out some of the tiny details about our CrossFit world as expressed by a couple or our most famous athletes.

Did you know, for example, that Rich Froning was the houseguest of the Jason Khalipa family this week? The boys did all kinds of off-the-charts workouts and training, then broke bread with Clan Khalipa. How about the shirts Rich and Jason were sporting for their 13.5 duel? Rich had on the latest t-shirt statement from the fashionistas at NorCal CrossFit (owned by Jason), while Jason was repping CrossFit Mayhem with his shirt (owned by Rich). Hardcore, cutthroats these two, eh?

CrossFit the competitive sport is one of the 3 pillars of CrossFit as we know it (more in a bit), and the friendly, supportive ethic so well demonstrated by Froning and Khalipa has long been a part of our competitive DNA. I remember standing about 5 feet from the rowers at The Ranch and marveling as an earlier finisher slumped off his C2 and literally crawled over to urge on his neighbor, his competitor. How about all of the teams that finished the final event 2 years ago rallying around the team that pushed on through the time cap, unwilling to surrender? This competitive spirit, the realization that we are really competing against ourselves and need not wish anything but the best effort from our foes on the pitch is so ingrained in us that the failure to do this stands out like a zebra in a kennel. CrossFitters simply compete differently.

There's a boatload of money in the game now. Prize money. Endorsement money. Money for on-air "talent". Despite that, we have managed to retain this very special part of who we are as CrossFitters. The biggest cheers still come for the person who is DFL.

It's up to all of us to preserve this.

4) Soul. Open 2013 is completed. 13.1 through 13.5 is in the books. We've survived our Wednesday night OCD and we are about to finish our 2013 version of Scoreboard obsession. The biggest deal in the calendar of the regular CrossFitter is over for 2013 and now we all step back and watch. Right?

Of course not. The spirit of CrossFit lives on through the competition you may or may not have engaged in during the Open, but the SOUL of CrossFit lives wherever people are actually doing CrossFit in the never-ending quest for a better version of themselves. It's a personal quest, a kind of walkabout of the mind and body, whether it takes place in a lonely corner of a commercial gym or garage, or along with a couple dozen like-minded folks in the 5:00 class at CrossFit Somewhere. The soul of CrossFit is the Newbie in front of a mirror working with an old, frazzled broom to parse the secrets of the push-jerk. It's Rich Froning, hours after that outlandish training session, being "caught" by Jason Khalipa in the garage doing front squats.

The soul of CrossFit lives in each person who takes CrossFit--the fitness program--and uses it to explore the ultimate competition, to best the only foe that really matters: yesterday's version of you.

I'll see you next week...

Comment #4 - Posted by: bingo at April 6, 2013 6:02 PM

Question: I'm 73 inches tall and 200lbs. I've cleaned up my diet and embraced the zone. Lost 40 lbs. I follow the main site and do most RXd. I have some form issues (problems with the elbows at the bottom of the front squat etc.) but I do pretty well. I take fish oil but that's it. I'm thinking of adding a protein supplement to increase muscle. Thoughts?

Comment #5 - Posted by: Charles at April 6, 2013 6:08 PM

@ #4, a high protein diet will definitely help you gain muscle as well as repair them after hard workouts. Make sure you are refueling within 30 minutes after your workouts for best results.

Comment #6 - Posted by: Art at April 6, 2013 6:26 PM

Hey Charles don't even look at it as adding muscle but repairing the tissue that is there. More muscle is not always better, especially here. Look at the top guys, incredible muscularity but not overdone. More muscle = more weight which doesn't always result in faster times or increased muscular or cardio respiratory endurance. But hey that's just my two cents. FYI I take a protein powder supplement just so you don't think I'm a supplement may sayer.

Comment #7 - Posted by: Troy at April 6, 2013 6:27 PM

9min and hungover no more!

Comment #8 - Posted by: Max at April 6, 2013 6:49 PM

So many GHD sit ups... If you don't regularly practice these at some volume above 40-50 please be careful. Consider using abmat sit ups to replace half of these.

Comment #9 - Posted by: Tony at April 6, 2013 7:03 PM

Thanks for the Hero WOD.

Go Coast Guard!

Sector Honolulu

Comment #10 - Posted by: TRN III at April 6, 2013 11:50 PM

M/33/95kgs

13:26

Comment #11 - Posted by: ABB at April 7, 2013 12:07 AM

M/18/6ft 6/95kg
14:50
50kg Squat cleans

Comment #12 - Posted by: Ryan W at April 7, 2013 1:09 AM

M/41/5'11"/207

45kg squat cleans.
Situps (abmat, butterfly).

13:31

30 unbroken non-anchored situps (new PR).

Comment #13 - Posted by: Jose-Luis Morales at April 7, 2013 1:25 AM

M/89kg/france

14:50 wiyh 50kg squat clean
so hard to me

Thanks fot this wod and I had a think to Jorge...

Comment #14 - Posted by: chris at April 7, 2013 2:30 AM

M/40/215

14.2

HONOR.

Comment #15 - Posted by: Kelly L at April 7, 2013 3:29 AM

13:50 Rx'd

RIP

Comment #16 - Posted by: Jon Hares at April 7, 2013 3:44 AM

M/37/1.68/85
26:10
I need to work more hard, little bit disappointed.

Comment #17 - Posted by: Miguel Soto at April 7, 2013 3:45 AM

m/35/185

18:38 rx'd
RIP Chief

Comment #18 - Posted by: Eric at April 7, 2013 4:50 AM

11:35 w/major scaling -
Subbed 140# PC for 155# SQ CLN.

Comment #19 - Posted by: ART/M/44/5'5"/150 at April 7, 2013 5:00 AM

29/m/5'11"/222
RIP CPO Jorge
17:23 rx'd

Comment #20 - Posted by: Nickosaurus at April 7, 2013 5:27 AM

What would be the women's weight Rx for this?

Comment #21 - Posted by: Abby at April 7, 2013 5:33 AM

Fair Winds Chief, we have the watch .. MEC

Comment #22 - Posted by: Dangerous Brian at April 7, 2013 5:38 AM

M/30/180cm/74kg

19:50

Comment #23 - Posted by: ukr17 at April 7, 2013 5:40 AM

16:21. Rarely do morning wods and I just reminded myself why. Ugh. Scaled down hire a bit.

Comment #24 - Posted by: Adam / 40 / 5'9" / 150# at April 7, 2013 6:03 AM

Praus

100#
GoodMornings

18:07

Comment #25 - Posted by: Praus at April 7, 2013 6:11 AM

M/23/6'2/222

Did yesterdays wod before todays. Time 22min 11s rx'd.
Rest 15min.

Todays wod: 15min 31s rx'd.

Comment #26 - Posted by: Jonathan at April 7, 2013 6:55 AM

M/23/6'2/222

Did yesterdays wod before todays. Time 22min 11s rx'd.
Rest 15min.

Todays wod: 15min 31s rx'd.

Comment #27 - Posted by: Jonathan at April 7, 2013 6:55 AM

This is gonna hurt.

Comment #28 - Posted by: Yuri at April 7, 2013 6:58 AM

11:06 with 115 lb clean

Comment #29 - Posted by: Mikey at April 7, 2013 7:01 AM

Scaled the Squat Cleans to 95Lb.
The rest RX'd
12:36
Rest in Peace Chief.

Comment #30 - Posted by: Chuck B 55/5'11"/165 at April 7, 2013 7:29 AM

How is it possible for Bingo to be so money and he doesn't even know it? Every day? Thanks again for your great words.

Comment #31 - Posted by: Chris Luka at April 7, 2013 7:40 AM

Did 115 lbs squat clean as i am new to this

11:28

6' 0". 180 lbs. 37

Comment #32 - Posted by: Curt at April 7, 2013 7:48 AM

37:00 as RX'd

The stop watch was stopped in the middle so I took the time I remember being on the clock a little before I stopped. I might have been a couple to 5 minutes faster but I would rather put a high time instead of a lower one that is not true.

Comment #33 - Posted by: BW at April 7, 2013 8:00 AM

After my flight today, I will do this in remembrance of you and the rest of 6535. God bless you and your family.

Airsta Clearwater

Comment #34 - Posted by: D.S. at April 7, 2013 8:04 AM

15:15

Comment #35 - Posted by: Ramsey at April 7, 2013 8:08 AM

M/21/183cm/83kg
squat clean 70kg
Time was 15:40

Comment #36 - Posted by: Tomas at April 7, 2013 8:14 AM

m/35/220
GHD scaled to a platform sit up@ about 15 degrees
12:43

Comment #37 - Posted by: delroy latham at April 7, 2013 8:21 AM

Rx'd. 14:22

Square could have been deeper

Comment #38 - Posted by: JB at April 7, 2013 8:29 AM

Bingo-
don't read the comments much any more. Enjoyed your Sunday musings today. Thanks!

GH

Comment #39 - Posted by: k9thatbites at April 7, 2013 8:29 AM

Can't wait to do this Hero WOD tomorrow. I'm proud to have served with "Nando" Jorge at ATC Mobile. He lived right down the street from me and was great guy to hang out with.

Comment #40 - Posted by: Chris at April 7, 2013 8:43 AM

M/5'11"/170lbs/22

I'm new to this crossfit world so bare with me. I tweaked my shoulder a couple days ago so I couldn't do the squat clean, instead did same reps while doing wall ball and the ghd's...I finished the WOD in 5 min so I decided to go back through it stating at the bottom going up without stopping the clock.
Finished in 10:42

Comment #41 - Posted by: Ford at April 7, 2013 8:46 AM

Modified to power cleans.

For time:
30 GHD sit-ups
155 pound Power clean, 15 reps
24 GHD sit-ups
155 pound Power clean, 12 reps
18 GHD sit-ups
155 pound Power clean, 9 reps
12 GHD sit-ups
155 pound Power clean, 6 reps
6 GHD sit-ups
155 pound Power clean, 3 reps

14:46

RIP CPO Jorge

Comment #42 - Posted by: Kevin C. (M/54/5'11"/175) at April 7, 2013 8:49 AM

19:23 RX
M/5'9"/155lbs/33

Comment #43 - Posted by: Jason Darrow at April 7, 2013 8:52 AM

30 GHD sit ups
15 squat cleans, 115#
24 GHD sit ups
12 squat cleans
18 abmat sit ups
9 squat cleans
4 GHD/8 abmat sit ups
6 squat cleans
2 GHD/4 abmat sit ups
3 squat cleans
16:37

Comment #44 - Posted by: Jim R. M/50/5'8"/160 at April 7, 2013 9:06 AM

95lb weight...

15:07 - first WOD in a year.

Comment #45 - Posted by: tooljunky at April 7, 2013 9:20 AM

Modified to power cleans. 15:55. This killed me. Starting week #2 of crossfit and loving it

Comment #46 - Posted by: Nate at April 7, 2013 9:22 AM

M/53/153/1-1-06

No access to real gym. 65 and sunny for the moment in Cleveburg.

"Cindy" in the park.
AMRAP 20:00
5 Pull-ups (strict, deadhang, no room to kip)
10 Push-ups (strict plank, 1.5" deficit)
15 Squats

11 Rounds + 5PU + 7 Push-ups

Good enough for who it was for.

Comment #47 - Posted by: bingo at April 7, 2013 9:37 AM

As rx'd 20:40

Comment #48 - Posted by: Casey Ray at April 7, 2013 9:42 AM

Subbed sit ups for GHD and 115# squat cleans for 135#

11:07 (pr)

Comment #49 - Posted by: coyo at April 7, 2013 10:20 AM

Day 342
M/46/6'0"/195
As RX'd - 15:19
RIP Chief.

Comment #50 - Posted by: fargingbastige at April 7, 2013 10:25 AM

What is the womens weight? The ratio keeps changing from 55%-70%, I could do the Rxd weight but this wod would take 30mins for me and it would be more of a strength wod than anarobic threshold. Is it the same ratio as "DT"? 155/105?

Comment #51 - Posted by: Naomie at April 7, 2013 10:30 AM

5'4" 180 pound woman 13:49
5'11" 230 pound man 15:16

Comment #52 - Posted by: LadyOnFire at April 7, 2013 10:33 AM

Male-age 16-height 5'8-weight 185lbs
6:15 sub'd hang clean@155lbs
Grip=non existant by the end of the WOD

Comment #53 - Posted by: Frank Mayhew at April 7, 2013 10:36 AM

19.10

need to work on cleans

Comment #54 - Posted by: controlfreak at April 7, 2013 10:42 AM

135 lb squat clean

14:54

Comment #55 - Posted by: Matt m/30/165/5'9 at April 7, 2013 10:47 AM

M/31/200/72

Rx'd

14:22

Comment #56 - Posted by: SeanP at April 7, 2013 10:47 AM

did we need to drop de bar each reps ?

Comment #57 - Posted by: Mathieu at April 7, 2013 10:58 AM

Semper Fi, Jorge.
13:30. Scaled:
24 GHD
15 SC 95lb
18 ghd
12 SC
12 GHD
9 SC
6 GHD
6 SC
Backs been a little sore, getting lazy with my form, so dropped the weight to concentrate better.

Comment #58 - Posted by: ScottMacArthur at April 7, 2013 11:12 AM

M/21/178/6'0"

Did 5x5 Front Squat @255

WOD as RX'd but did abmat situps (no GHD)

10:28

Comment #59 - Posted by: Wes at April 7, 2013 11:35 AM

First time crossfit. 16:42, had to sub 45 lb bar.
F/27

RIP

Comment #60 - Posted by: Heidi Hochkammer at April 7, 2013 11:37 AM

22:35
Sweating liquor. Not my best performance!

Comment #61 - Posted by: scott at April 7, 2013 11:50 AM

21:20 Scale & Sub
GHD Sub with reg situp
65# to work on form.

Comment #62 - Posted by: Jim Montgomery at April 7, 2013 11:56 AM

RIP

13:01 at 135 lbs.

Comment #63 - Posted by: james.patrick [M/51/66"/135] at April 7, 2013 11:57 AM

M/34/185/5'8"
as RXed 20:04

Comment #64 - Posted by: Mafioso at April 7, 2013 12:08 PM

Everybody be careful with those GHD sit-ups. If you haven't done them in volume it is a recipe for disaster. Sub them or scale the number.

I'm doing this one tomorrow. Rest day today.

Comment #65 - Posted by: G at April 7, 2013 12:11 PM

12:14 with 45# DBs

Comment #66 - Posted by: DLong (M/37/5'10"/185) at April 7, 2013 12:14 PM

12:15
9408=155#, fixed feet situps
9808=125#, fixed feet situps

Comment #67 - Posted by: scfd1_9607 at April 7, 2013 12:28 PM

for time:
30 GHD sit-ups
155 pound Squat clean, 15 reps
25 ski jumps over barbell
24 GHD sit-ups
155 pound Squat clean, 12 reps
25 ski jumps
18 GHD sit-ups
155 pound Squat clean, 9 reps
25 ski jumps
12 GHD sit-ups
155 pound Squat clean, 6 reps
25 ski jumps
6 GHD sit-ups
155 pound Squat clean, 3 reps
25 ski jumps.

M/21/6'/220

13:26

Comment #68 - Posted by: R.I.P. Milton Friedman at April 7, 2013 12:37 PM

16.38
m/30/5.9/165 lbs

Comment #69 - Posted by: steve misner at April 7, 2013 12:41 PM

14:31
Horrible. Ended up scaling the squat cleans down to 85#.

Comment #70 - Posted by: Grady at April 7, 2013 12:58 PM

20:53 rxed.

Semper fi

Comment #71 - Posted by: Bob at April 7, 2013 1:00 PM

9:36 rx barely able to move afterwards

Comment #72 - Posted by: Doc Mergl at April 7, 2013 1:18 PM

scaled to 135lbs.. m/29/185=11.46

Comment #73 - Posted by: Pete C at April 7, 2013 1:27 PM

Godspeed, Jorge. Did # of reps as prescribed; had to use a 45# barbell because I'm getting back to CF after a few years of rebellion and that's all the weight I could muster. And I feel like a total newb, thus the name "Newb"Belle. 18:00

Comment #74 - Posted by: NewbBelle at April 7, 2013 1:34 PM

God Bless. Rest in peace brother.

M/24/5'10"/205lbs

17:02.1

Better than I thought I would do, but still need a lot of improvement!

Comment #75 - Posted by: Joey B at April 7, 2013 1:57 PM

f/43/180/5'10"

Just yesterday a 4 rowers crossing the atlantic were rescued by the coast guard after their rowing boat was capsized by a rogue wave... and was unable to right itself. Thanks to the coast guard, these men (one a Canadian Olympic gold medalist at the 2008 games) are still with us today.

Thank you Jorge. RIP

Julie

subbed half the GHD's with ABMAT situps
used 115# for the squat cleans

14:59

Mark (40/205/6'2")

Subbed half the GHD's with ABMAT situps
To make up for this, he did Squat Clean and Jerks at 155#

14:53


Comment #76 - Posted by: JuliePlatt at April 7, 2013 2:07 PM

M/22/5'10"/175

15:09 @ 145. Got half-way before i realized i forgot to add 5s . Still need a lot of improvement on squat form. Thats what really got me.

Comment #77 - Posted by: Sutton Ward at April 7, 2013 2:08 PM

M/23/5'11"/185

18:34.9 RX'd

wow. thought I was going to puke for about an hour.

Comment #78 - Posted by: Miles Forks at April 7, 2013 2:19 PM

M/23/5'8"/175

Scaled to 135# still working on form for squat cleans

15:50

definitely could have done 155#

Comment #79 - Posted by: Dan Mac at April 7, 2013 2:23 PM

Thank you for honoring Nando with a hero workout.

Comment #80 - Posted by: Mark at April 7, 2013 2:54 PM

21:44 (sub'd GHD situps with Crossfit ab mat situps)

Comment #81 - Posted by: Julio V m/34/5'6/178 at April 7, 2013 2:59 PM

18:20, started rx but had to drop 20# off the bar after the second round of squat cleans... RIP ASTC

ME1

Comment #82 - Posted by: Dan Summ at April 7, 2013 3:00 PM

19:11 @ 115#

Comment #83 - Posted by: Joe Northside m/34/70"/210 at April 7, 2013 3:02 PM

M 42/192/6'0"
12.09.
#115 squat clean.

Comment #84 - Posted by: Mike at April 7, 2013 3:08 PM

RIP and God bless your family and friends


11:21

155lbs power clean, knee is tweaked.

Comment #85 - Posted by: Kevin McClellan 51 at April 7, 2013 3:15 PM

M/37/6.1/195

As RX'd 20.21. Had to rest few seconds after each squat clean. Tough weight for me so every rep I felt it to the core. Did not want to scale just to see how long will it take me. Pretty brutal . Feels good afterwards .

Comment #86 - Posted by: Cris at April 7, 2013 3:20 PM

I'm super new to this. Actually my first WOD. Did it in 8 minutes so I did it twice.


Obviously I'm kidding ;) Scaled the weight down to 125# and took 28 minutes total. Just worked hard on maintaining good form and pushing through the pain. Happy I didn't scale the weight down more in hopes of getting through the WOD faster.

Comment #87 - Posted by: El Jacob at April 7, 2013 3:20 PM

@ 105lbs 14:50

Comment #88 - Posted by: abh f/27/5'5/130 at April 7, 2013 3:20 PM

19:03

115# clean

Comment #89 - Posted by: Brad Evers at April 7, 2013 3:21 PM

Equipment limitations necessitate scaling: 115 lbs and straight leg situps. 11:45.

Comment #90 - Posted by: J.Wood at April 7, 2013 3:33 PM

Will make this one up during the week. RIP Sir.

Comment #91 - Posted by: Kurt M/39/185 at April 7, 2013 3:40 PM

scaled
95#x15
95x12
95x9
105x6
115x3

21:00

Comment #92 - Posted by: fp at April 7, 2013 3:49 PM

Thank you for paying tribute to these USCG heroes. Our Box at USCGAS New Orleans recently hosted a hero WOD in memory of the crew of CG6535 as well.

http://crossfitovertorque.blogspot.com/p/cg-6535-hero-wod.html

We'll be doing "Jorge" this Friday.

Semper Paratus.

Comment #93 - Posted by: CF Overtorque at April 7, 2013 4:24 PM

As Rx'd 14:44. That's a beast. Nice workout

Comment #94 - Posted by: James at April 7, 2013 4:40 PM

85# power cleans

12:56

Comment #95 - Posted by: Carole (F/54/5'6"/135) at April 7, 2013 4:42 PM

"Jorge"

Scaled to 48.5kg(107#) squat clean
Subbed gymball sit-ups for GHD sit-ups

For time:
30 Gymball sit-ups
107 pound Squat clean, 15 reps
24 GHD sit-ups
107 pound Squat clean, 12 reps
18 GHD sit-ups
107 pound Squat clean, 9 reps
12 GHD sit-ups
107 pound Squat clean, 6 reps
6 GHD sit-ups
107 pound Squat clean, 3 reps

18:08

Comment #96 - Posted by: Saganamooo/M/24/5'5"/125(57kg) at April 7, 2013 4:55 PM

11:30 rxd

Thank you for your service and sacrifice.

Comment #97 - Posted by: hollyhog at April 7, 2013 4:57 PM

"Jorge"

Scaled to 48.5kg(107#) squat clean
Subbed gymball sit-ups for GHD sit-ups

For time:
30 Gymball sit-ups
107 pound Squat clean, 15 reps
24 Gymball sit-ups
107 pound Squat clean, 12 reps
18 Gymball sit-ups
107 pound Squat clean, 9 reps
12 Gymball sit-ups
107 pound Squat clean, 6 reps
6 Gymball sit-ups
107 pound Squat clean, 3 reps

18:08

Comment #98 - Posted by: Saganamooo/M/24/5'5"/125(57kg) at April 7, 2013 4:58 PM

F/37/15:05 40lb Cd. Juarez MX

Comment #99 - Posted by: Adriana at April 7, 2013 5:06 PM

5 mile run @ 8:45

M/52/193lb

Comment #100 - Posted by: Mazz at April 7, 2013 5:08 PM

12:15 @ 55#. Form needs work.

F/42/127/5'9"

Comment #101 - Posted by: Trina at April 7, 2013 5:18 PM

30 sit-ups
135 pound clean, 15 reps
24 sit-ups
135 pound clean, 12 reps
18 sit-ups
135 pound clean, 9 reps
12 sit-ups
135 pound clean, 6 reps
6 sit-ups
135 pound clean, 3 reps
10:52
Good Workout
Then
25 PushUps
25 Box Jumps

Comment #102 - Posted by: dyagg at April 7, 2013 5:20 PM

28:50 w/ 125# Squat Clean.
M/27/72"/182#

Comment #103 - Posted by: el Jacob at April 7, 2013 5:27 PM

11:30 rxd

Thank you for your service and sacrifice.

Comment #104 - Posted by: hollyhog at April 7, 2013 5:43 PM

m/40/6'/220 32:10 135 squat cleans medicine ball sit ups upchucked

Comment #105 - Posted by: noah at April 7, 2013 5:44 PM

27/f/120

Scaled 45lbs, ab mat sit-ups 13:57

Should have increased lbs- Added on 1 set 6 rep squat cleans @ 55lbs, 1 set 12 rep ab mat sit-ups, & 800 meter run.

Thanks for your service & giving CF motivation!

Comment #106 - Posted by: Adrienne at April 7, 2013 5:55 PM

F/19/5'1"/105
scaled 45#

RIP

Comment #107 - Posted by: Katie at April 7, 2013 6:13 PM

m/41/5'11"/165

18:16 Rx

retired army 1SG
clarksville, tn

Comment #108 - Posted by: mark nash at April 7, 2013 6:59 PM

Rest
strained lower back
M/55/6’/210

Comment #109 - Posted by: Pete In Sun City at April 7, 2013 7:04 PM

scaled to 135lb

24 minutes

RIP

Comment #110 - Posted by: ScooteR at April 7, 2013 7:09 PM

scaled to 115lb 15:21

Comment #111 - Posted by: jbak at April 7, 2013 7:20 PM

43/m/185
scaled to 115lb

14:30

Comment #112 - Posted by: JackM at April 7, 2013 7:36 PM

Fair winds and following seas on your journey warrior!

Comment #113 - Posted by: Apolloswabbie 72" 202# 49 at April 7, 2013 7:58 PM

Subbed 45 KG squat cleans and decline bench sit ups

15:50

Comment #114 - Posted by: jbob at April 7, 2013 9:04 PM

8 - 135# squat cleans then realized it was to heaven finished the rest with 115# squat cleans and regular sit-ups as I don't have a ghd machine in my garage

Comment #115 - Posted by: Pond at April 7, 2013 9:57 PM

Jorge
16:30

Modified GHD and 95 lb SC

Comment #116 - Posted by: Pdully at April 7, 2013 10:03 PM

11:32

Scaled GHDs to regular sit-ups
Scaled squat cleans to 50kg

Comment #117 - Posted by: Brett (24/M/188cm/77kg) at April 8, 2013 12:28 AM

38yom177/5'08

135lb

19:54

Comment #118 - Posted by: gpdjmac1 at April 8, 2013 1:37 AM

12:00....ouch.

Comment #119 - Posted by: RT at April 8, 2013 5:36 AM

M/37/194

K2E instead of GHD sit ups
29:18

Comment #120 - Posted by: Alex at April 8, 2013 5:44 AM

26:00

Comment #121 - Posted by: John at April 8, 2013 7:13 AM

5,10"/ 165 pnds/ 18yo

11:20 at 135

Comment #122 - Posted by: Crossfitr at April 8, 2013 7:14 AM

Warms the soul to see that people outside of our small service appriciate our shipmates sacrifices.
It never gets old to see that others care. Thank you CrossFit.

Comment #123 - Posted by: Master Chief Payne at April 8, 2013 7:39 AM

26:14 as Rx'd including some puke and rally time.

Comment #124 - Posted by: K King at April 8, 2013 8:44 AM

14:30

Comment #125 - Posted by: Pacers at April 8, 2013 9:50 AM

11:02 rxd
M/26/161

Comment #126 - Posted by: Joshua Heidemann at April 8, 2013 10:23 AM

2013-04-08: Sub 10rnds: 100m/10GHSU/10X95#OHS@21:08(1:46-2:21).

Comment #127 - Posted by: gs at April 8, 2013 10:26 AM

51 / 167

used #120 for the squat cleans

11:57

Comment #128 - Posted by: tom perry at April 8, 2013 10:57 AM

Hard breath!

15'10

thanks for the wod

Comment #129 - Posted by: alex at April 8, 2013 11:05 AM

Male/200/6foot
Rx'd 12:18

Comment #130 - Posted by: Jeff Caldwell at April 8, 2013 11:13 AM

Male/200/6foot
Rx'd 12:18

Comment #131 - Posted by: Jeff Caldwell at April 8, 2013 11:14 AM

34.59 @135#.

Comment #132 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at April 8, 2013 11:22 AM

Squat cleaned w/ 115lbs and did sit-ups instead of ghd

14:14

Comment #133 - Posted by: Jay at April 8, 2013 11:38 AM

To the Jorge family, I am very sorry for your loss.

As rx'd:

23:23

So slow. So slow.

More better faster

Comment #134 - Posted by: Marty at April 8, 2013 11:42 AM

M/35/6'3"/200

RIP
17:33

Comment #135 - Posted by: Ben S at April 8, 2013 12:50 PM

20:17 as rx'd

Comment #136 - Posted by: jay at April 8, 2013 1:34 PM

135#, regular sit ups
Reps as rx
15:15 m/29/5'9/160 Cambridge wi

Comment #137 - Posted by: M Clems at April 8, 2013 1:59 PM

male 6'3 185
14.12 Rx
+ 2 penalty burpees

Comment #138 - Posted by: Tom at April 8, 2013 2:01 PM

18:57 rx'd.

Comment #139 - Posted by: Josh/M/20/5'6/184 at April 8, 2013 2:24 PM

13:07 as Rx'd

Comment #140 - Posted by: Jetté 43/M/5'11"/175 at April 8, 2013 2:28 PM

95#/regular sit-ups

m/5'9"/180

9:18

Comment #141 - Posted by: Zach at April 8, 2013 3:21 PM

M/36/5'4"/143lbs
As RX'd
16:54

Comment #142 - Posted by: Matt Burritt at April 8, 2013 3:22 PM

18:25

Comment #143 - Posted by: myles456 at April 8, 2013 3:23 PM

M.38.171

Sub Toe2Bar for GHD

19:08

C:
Sub sit-ups
Sub 65lb squat clean

19:08

Comment #144 - Posted by: NTTS_Mike at April 8, 2013 4:06 PM

This is gonna hurt.

Comment #145 - Posted by: Yuri at April 8, 2013 5:01 PM

ambat situp unless otherwise noted

in-season variation (no first set)
Ricky 1:57 (55)
Emma 3:24 (95 GHD)
Connor 1:59 (55)
Katie 4:00 (65)
Pudge 4:06 (45)
Bubs 4:21 (75/GHD - same as clean reps)

Mama V 6:45 (35)
Tara 7:31 (75)
Murley 6:31 (75)
Mrs. Pip 7:30 (35)
Joyce 8:49 (35)
Mrs. Carey 7:27 (45)
Crystal 7:30 (35)
Sim 10:29 (95)

Comment #146 - Posted by: Champions Club at April 8, 2013 5:01 PM

17:32

Comment #147 - Posted by: Jake Kiddoo at April 8, 2013 5:15 PM

New to crossfiting; did this one today because i'm playing catchup...

15 minutes, but only 95lbs on squat cleans

threw up within 10 minutes of finishing...still felt awesome!

Comment #148 - Posted by: ndunk67 at April 8, 2013 5:16 PM

18:04, 105lb squat clean (8 Apr '13)

Comment #149 - Posted by: NAMWIZ at April 8, 2013 5:54 PM

22:07 First 15 rx then 60 kg

Comment #150 - Posted by: AndyMH 48M/5'7"/80kg at April 8, 2013 6:09 PM

Subbed and scaled this. Clean was 95 lbs and abmat sit-ups used.

11:54.

Comment #151 - Posted by: G at April 8, 2013 6:16 PM

10:37 w/abmat sit-ups
Honored to struggle through this one
RIP, sir

Comment #152 - Posted by: Joel at April 8, 2013 6:32 PM

m/21/200/5'11"

10:57 Rx'd

Comment #153 - Posted by: cgregg at April 8, 2013 6:54 PM

F/30/150lbs

Scaled to 75#
19:33

Comment #154 - Posted by: Angie at April 8, 2013 8:11 PM

Rx'd
14:45

Comment #155 - Posted by: phill 37°21'41"N 118°23'43"W at April 8, 2013 8:42 PM

Sub'd GHD for wkout ball w/ feet under truck. Had to stop at 5min to tape wrist.
12:18

Comment #156 - Posted by: JMA 32M/200/6'2 at April 8, 2013 9:03 PM

M/36/180/5'9 18:00 135# squat clean

Comment #157 - Posted by: Craig hicks at April 8, 2013 10:23 PM

Scaled to 135lbs and T2Bs. 21:56.

Comment #158 - Posted by: Xman at April 9, 2013 4:07 AM

RIP Chief.
Scaled to 135 for first 9 Squat Cleans then to 125 for the remaining.
17:11

Comment #159 - Posted by: Rowan (M/48/5'5"/154) at April 9, 2013 4:26 AM

M/6'2"/185/29y

scaled down to 115lb but completed all GHD

15:27

Comment #160 - Posted by: Ranger at April 9, 2013 4:43 AM

6:33

Scaled to 95# to ensure proper form.

Comment #161 - Posted by: Jeff at April 9, 2013 5:18 AM

18:38
used ab bench cause gym has no ghd.
155# was fine but doing high rep cleans quickly at any weight will hurt my back.
tried to push through but only got through first two rounds of cleans and 3 or 4 reps of third round before I had to quit.
finished the sit ups and did ~10 minutes of cardio on elliptical since my back was too sore for anything else.
Bummer.

Comment #162 - Posted by: JRL M/28/5'8"/160 at April 9, 2013 6:30 AM

Turned this into a bit of a metcon by accident.

For time:
60 sit-ups
135 pound power clean, 15 reps
48 sit-ups
135 pound power clean, 12 reps
36 sit-ups
135 pound power clean, 9 reps
24 sit-ups
135 pound power clean, 6 reps
12 sit-ups
135 pound power clean, 3 reps

11:26

Go with squat clean next time.

Comment #163 - Posted by: Sinal M/34/5'9"/210 at April 9, 2013 6:57 AM

m/5'10"/175/30y

RX'd in 10:54

Comment #164 - Posted by: Adam at April 9, 2013 7:29 AM

12:22

Comment #165 - Posted by: D Weston at April 9, 2013 8:12 AM

20:14
135#

Comment #166 - Posted by: Matthew m/32/6'2"/175 at April 9, 2013 9:43 AM

RIP Chief.

17:36 as Rx

M/32/71"/176#

Comment #167 - Posted by: Drew at April 9, 2013 10:12 AM

45/m/176cm/75kg

135 pound Squat clean

15:06

I lost count (as always) and probably did 3 extra squat cleans.
Started with single squat cleans and drop offs in round one, but found out that stringing 2 or 3 reps together touch and go is more efficient for me.

Comment #168 - Posted by: Memuc at April 9, 2013 10:34 AM

Rxd

13.23min

Those squat cleans were harder than I thought!!

Comment #169 - Posted by: Kris Hamilton at April 9, 2013 10:54 AM

14:01
125#

Comment #170 - Posted by: tjo 45/185 at April 9, 2013 11:36 AM

18:30
115#

Comment #171 - Posted by: Hooper at April 9, 2013 12:33 PM

Made this one up today 4/9/2013. As rxd 19:35. Tough Combo! RIP Sir.

Comment #172 - Posted by: Kurt/39/190 at April 9, 2013 12:39 PM

115# bar

10:50

M/168#/6'/39yrs

Knackered!!!

Comment #173 - Posted by: britishfireman1 at April 9, 2013 6:35 PM

Rxd
14:03

Comment #174 - Posted by: Yaroschuk Alex at April 9, 2013 11:56 PM

M/36/5'06"/185
18:05 Rx'd

Comment #175 - Posted by: Terrible at April 10, 2013 6:37 AM

M/30/5'9"/202

21:07 Rx'd with a few sloppy squat cleans mixed in for sure.

Comment #176 - Posted by: Boggs at April 10, 2013 8:50 AM

13:17 with 135lb PCs
-Knee was just not able to do the squat cleans

Comment #177 - Posted by: MAGNUS M/27/5'8/160 at April 10, 2013 11:11 AM

Sub 105 SC
Rest as Rx'd
9:01

Comment #178 - Posted by: Firefit at April 10, 2013 3:07 PM

pack, 95 lb and situps with abmat, 15:15

Comment #179 - Posted by: RussA at April 10, 2013 4:11 PM

subbed 145lb cleans, and after the first round, they became power cleans

21:29

Comment #180 - Posted by: Saam at April 10, 2013 5:11 PM

I'm really scared I over did it on the GHD. but I got 14:48 f/17/143 @115lbs

Comment #181 - Posted by: Cassie at April 10, 2013 6:31 PM

Thanks for your service Chief Petty Officer Jorge.

Did a subbed version of this today, 4.10, to accommodate right elbow recovery:

30 ghd-ish situps (from pulldown seat)
15 55# front squat
24 ghd-ish
12 65# fs
18 ghd-ish
9 75# fs
12 ghd-ish
6 85# fs
6 105# fs
3 ghd-ish

9:30

Comment #182 - Posted by: matt h at April 10, 2013 11:07 PM

M58/185/5'9"

15:30 scaled power cleans to 70#

Comment #183 - Posted by: m weiss at April 11, 2013 5:32 AM

onore a Jorge
9.37
50kg clean
very hard wod

Comment #184 - Posted by: massimo at April 11, 2013 11:25 AM

Situps on decline bench, everything else Rx'd.

13:03

Comment #185 - Posted by: Alex M/22/6'0"/181 at April 11, 2013 2:32 PM

For time:
30 GHD sit-ups
135 pound Squat clean, 15 reps
24 GHD sit-ups
135 pound Squat clean, 12 reps
18 GHD sit-ups
135 pound Squat clean, 9 reps
12 GHD sit-ups
135 pound Squat clean, 6 reps
6 GHD sit-ups
135 pound Squat clean, 3 reps

Time 20:12

Comment #186 - Posted by: Jeff Gebbie at April 11, 2013 5:19 PM

115#
GHD(fitball)
18:40

Comment #187 - Posted by: lucio1928,M/41/184cm/98kg at April 11, 2013 5:36 PM

20:58 with roman sit ups and 135 lb squat cleans.

Comment #188 - Posted by: Drewski at April 11, 2013 6:21 PM

19:48 with 60kg squat cleans, GHD as Rx'd

Was awful. Gonna feel it tomorrow for sure.

Comment #189 - Posted by: twi at April 12, 2013 9:57 AM

Tues wod
95# squat cleans
13:40

Laura f/50/5'7/155

Comment #190 - Posted by: power-girl at April 12, 2013 10:22 AM

As rx'd, 10:37.

Fun - I was pretty juiced by the end. Tough with the expected hip flexors getting smoked from GHD-clean combo - tried to catch the clean higher and sit way back so that I used more hamstrings and glutes. GHDs were not quite unbroken - had mini-rests in the rounds of 24, 18, and 12. Broke squat cleans 8-4-3 / 6-4-1-1 / 5-2-1-1 / 4-1-1 / 3.

Comment #191 - Posted by: Mel/40m/5'10"/180 at April 12, 2013 1:52 PM

scaled to 125

all reps completed at 13:10

Comment #192 - Posted by: gary at April 13, 2013 9:47 AM

10.57 @ 65#

Comment #193 - Posted by: wescampo at April 13, 2013 8:23 PM

scaled clean to 95, need to work on form. Scaled to GHD to regular sit-ups.

M/178/30

Comment #194 - Posted by: Jon at April 14, 2013 6:26 AM

Time was 12:55 see comment #194.

Comment #195 - Posted by: Jon at April 14, 2013 6:29 AM

RIP
Scaled to 95#
13:44

Comment #196 - Posted by: vic* at April 14, 2013 2:01 PM

m/43/164
18:34 as rx'd
RIP - and thank you.

Comment #197 - Posted by: Seth H. at April 14, 2013 4:05 PM

45m, 6/212
RX'd
24:22

Comment #198 - Posted by: Will H. at April 14, 2013 4:26 PM

Штанга – 60кг
Вместо GHD – наклонная скамья

19.22сек

Comment #199 - Posted by: Roman-Sibir at April 15, 2013 3:13 AM

13:15
Did Sqt Cleans first than GHD situps...oops.

Comment #200 - Posted by: PW56 at April 15, 2013 7:34 AM

12:50

Comment #201 - Posted by: MikeyPaul at April 15, 2013 7:02 PM

23:06 as rx'd.

Comment #202 - Posted by: Ronnieboy M/50/5'9"/185 at April 16, 2013 5:08 PM

M/24/5'11"/166lbs

The first time I did squat clean.

Scaled to 75% (110 pound).

28:45

Comment #203 - Posted by: Antonio at April 18, 2013 11:12 AM

M/43/5'8"/176

With 115lbs. 10:40

Comment #204 - Posted by: Jon Craig at April 18, 2013 5:26 PM

18'23"

Comment #205 - Posted by: RAD at April 18, 2013 5:34 PM

Jeff @ work
10:12

Comment #206 - Posted by: Jeff & Charity Vale @ CF Snohomish at April 19, 2013 3:16 PM

as rxd @ CF Change

14:41

Comment #207 - Posted by: Ferb 183# at April 21, 2013 6:17 PM

M/33/5'7/168
18:56

Comment #208 - Posted by: Mark S. at April 22, 2013 3:43 AM

with 95# and full decline situps

13:15

Comment #209 - Posted by: Callum at April 25, 2013 5:47 PM

52/m/188

Scaled to #135, 17:11

Comment #210 - Posted by: denob at April 27, 2013 7:58 AM

m/39/5'9/178
CFWU-3. No situps or dips 3rd. Superman. Everett drills, run 400m.
23:50
Just slow & steady on cleans. Tried to focus on driving through floor w/feet, tight back & shoulders up & forward.
Need to go much faster on cleans next time.

Comment #211 - Posted by: jrm at April 30, 2013 4:37 AM

"Jorge" Modificato

For time:
30 knees to bar
54 kg. Squat clean, 15 reps
24 knees to bar
54 kg. Squat clean, 12 reps
18 knees to bar
54 kg. Squat clean, 9 reps
12 knees to bar
54 kg. Squat clean, 6 reps
6 knees to bar
54 kg. Squat clean, 3 reps

Comment #212 - Posted by: cristian at May 2, 2013 4:06 PM

RIP Sir

scaled to power cleans (l knee)

21:26

m/42/5'8/240

Comment #213 - Posted by: phat boi at May 7, 2013 2:24 PM

Solid Hero WOD. Cleans were a grind, but still felt strong.

15:48 RX'd :)

Comment #214 - Posted by: Jason H. M/23/5'8"/149lbs at May 21, 2013 4:11 PM

16:00 (135lb, GHD over two benches)

Comment #215 - Posted by: zenoperegrinus at October 31, 2013 3:35 AM

16:00 (135lb, GHD over two benches)

Comment #216 - Posted by: zenoperegrinus at October 31, 2013 3:35 AM

CFWUx2, Burgener
28:43

Comment #217 - Posted by: Doug at January 17, 2014 1:50 PM

RX'd
12:52

Comment #218 - Posted by: Paul at February 20, 2014 8:11 AM
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