May 10, 2013

Friday 130510

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Post loads to comments.

Compare to 110214.

ChadHamilton_run_th.jpg

Enlarge image

"Colleen gives it everything she has for one full hour. Hill sprints are her favorite."
- Chad Hamilton


"Josh Bridges is Ready" - [video]

Posted by Pukie at May 10, 2013 5:00 PM
Comments

Awesome face. Intensity at its finest.

Comment #1 - Posted by: Brewster at May 9, 2013 5:13 PM

Your a mad dog Colleen. Keep up the hard work.

Comment #2 - Posted by: hollyhog at May 9, 2013 5:19 PM

Yes, Colleen! Well done.

Comment #3 - Posted by: ec at May 9, 2013 5:35 PM

That pic is awesome.
For this WOD, is it the same weight for all exercises per round? Or scaled to the exercise.

Comment #4 - Posted by: TVis at May 9, 2013 5:36 PM

what are hang cleans and push presses

Comment #5 - Posted by: jeremiah at May 9, 2013 5:40 PM

Does it need to be the same weight for all exercice each round?

Comment #6 - Posted by: Wilhem at May 9, 2013 5:55 PM

Bridges for President! YEEAAHH.

Comment #7 - Posted by: math at May 9, 2013 5:55 PM

Youtube it.

Comment #8 - Posted by: Jon at May 9, 2013 5:56 PM

Have a feeling there'll be a lot of questions about this one. Check out this video of rob orlando doing this wod a few years back:
http://media.crossfit.com/cf-video/CrossFit_HybridDBComplexWOD.mov
should help

Comment #9 - Posted by: AP at May 9, 2013 5:59 PM

GET IT, COLLEEN!

Comment #10 - Posted by: AllisonNYC at May 9, 2013 6:04 PM

Thx for the vid #9.

Comment #11 - Posted by: aemory at May 9, 2013 6:35 PM

I wish I could train with her!

Comment #12 - Posted by: Deb Schwartz at May 9, 2013 6:51 PM

"Not today, pretty boy!"

Comment #13 - Posted by: Tommy at May 9, 2013 7:48 PM

I really thought Friday would be a rest day. Oh well, can rest on Saturday. This WOD looks fun!

Comment #14 - Posted by: GBelle at May 9, 2013 8:25 PM

Fantastic facial expression. Well done, Colleen!

Comment #15 - Posted by: Erika at May 9, 2013 8:33 PM

Did this workout as a strength warm-up for yesterday's "Michael".

Total weight listed:

65-95-95-115-115

Comment #16 - Posted by: G at May 9, 2013 9:13 PM

20 kg to get my muscles ready.

Then 35 / 39 / 43 / 46 / 48 kg.
Rx'd, and I need more weights. ;-)

Comment #17 - Posted by: Daniel at May 9, 2013 9:35 PM

barbell: deadlift,hang clean, push press, front squat

95/105/115/120/125

Comment #18 - Posted by: Nikko M/26/6'2/178 at May 9, 2013 9:58 PM

So we were talking about gloves and lifting belts the other day and all the folks were going on about how gloves are for sissies and all that, and one guy says his grandfather used to work in timber and said he never wore gloves because working all day and wearing gloves would cause a lot more fatigue in your hands. *blink, blink* Well, it struck me then that we -want- fatigue when we're training, right? Based on that wouldn't wearing gloves while you're doing a long, grip-intensive chipper be an added bonus to the workout? Sort of the same as wearing a weighted vest for Fran? Or how not dumping the bar from the front rack gives you the added bonus of lowering it to the ground? Just wanted to throw this out there and see what some of the rest of you guys think about this.

Comment #19 - Posted by: Brhino at May 9, 2013 10:45 PM

Did this a few weeks ago shoulders were sore for days from banging the hexagonal dumbbells on them. Think I got up to 25kg dumbbells

Comment #20 - Posted by: Sukh Sidhu at May 10, 2013 1:25 AM

My first cf workout! F/34/66kg/167cm

D 6-8-10-12-12
C 6-8-10-10-10
P 6-8-10-10-10
S 6-8-10-12-12

Comment #21 - Posted by: Ali at May 10, 2013 1:39 AM

so.... 1: love the pic, 2:hate dumbbells, now im forced to face them more often... thanks HQ (sarcasm)

Comment #22 - Posted by: Sean at May 10, 2013 3:16 AM

30-35-37-40-43lbs. @ 9:34

Powerblock DB

Comment #23 - Posted by: DanV at May 10, 2013 3:18 AM

F/51/5'6/120
40 50 60 60 50#

Comment #24 - Posted by: D.S. at May 10, 2013 4:01 AM

m/45/5'6"/140

40-45-50-50-50

Comment #25 - Posted by: duane at May 10, 2013 4:24 AM

30
40
50
55(9)
45

Comment #26 - Posted by: Joe Northside m/34/70"/200 at May 10, 2013 4:26 AM

I did it a little different and had barbell stations.
Deadlift: 135-165-185-205-225
Hang Cleans: 95-115-125-135-145
Push Press: 105-115-125-135-145
Back Squats: 135-155-165-205-225
I was a sweaty mess afterwards:P

Comment #27 - Posted by: Michael at May 10, 2013 4:30 AM

thanks #9 that's video help me a lot .

Comment #28 - Posted by: abdullah at May 10, 2013 4:44 AM

M/45/5'11"/200

15-20-30-40-50

Comment #29 - Posted by: nutfam at May 10, 2013 5:03 AM

One of my all-time favs...my box probably isn't doing this one today. ..its chipper Friday

Comment #30 - Posted by: David Hardrick at May 10, 2013 5:34 AM

Awesome picture!! its got me all fired up this morning think ill do some burpees right now!!

Comment #31 - Posted by: corrrey g at May 10, 2013 5:35 AM

Great face!!! Love how she's ahead of the "typical crossfit guy!" :)

Comment #32 - Posted by: Doc G at May 10, 2013 5:40 AM

46/F/5'4"/150

Did "Michael" today as rx'd, 26:00 flat. Compared to last attempt 12.23.12, 29:09. Shaved 3:09!

Comment #33 - Posted by: Dawn at May 10, 2013 5:49 AM

BB 115 135 155 175 205(broken had to rest for pp)

M/26/220lb/6'

Comment #34 - Posted by: dieterb at May 10, 2013 5:55 AM

35-45-50-55-60-50-50

Comment #35 - Posted by: BW at May 10, 2013 6:00 AM

Love the picture today!!! What a bad ass!!!!

Comment #36 - Posted by: Doug S. at May 10, 2013 6:03 AM

40/45/50/50/50

Comment #37 - Posted by: Roscoe/30/M/185/5'10" at May 10, 2013 6:09 AM

I added an exercise, using a barbell:
deadlift-bent over row-squat clean-push press-front squat
75-85-95-105-115

I love the determination in the pic--that's a workout partner that will push you!

#32/Dawn--nice progress!

#19/Brhino--the work gloves used in timber in the old days were very different from today's workout gloves. I can see how they would fatigue your hands, but don't see that in modern workout gloves (at least not at the weights I use). Fully agree w/ you about dropping versus lowering weights.

Comment #38 - Posted by: Jim R. M/50/5'8"/160 at May 10, 2013 6:28 AM

CrossFit on NCIS: Los Angeles, Season 4 Episode 23. They spend a minute talking about it, first time I've seen that on a show!

Comment #39 - Posted by: Alex M at May 10, 2013 6:45 AM

#9 Thanks for the video

30/35/40/45/40
26/M/145

Comment #40 - Posted by: Dan Hussey at May 10, 2013 7:20 AM

40 50 60 70 75

Comment #41 - Posted by: Mike Vinson/M/45/5'8/212 at May 10, 2013 7:24 AM

First ever Crossfire WOD. You guys are animals!
16 18 20 22 24 (kg)

A wheezing mess at the end of it!
M/28/5'8/160

Bring on tomorrow! :)

Comment #42 - Posted by: James P at May 10, 2013 7:25 AM

50 55 60 65 70

Comment #43 - Posted by: JTJ/M/29/160 at May 10, 2013 7:39 AM

F/22/5'2/110#

25# DB each hand for each round... Hang Cleans and Push Presses were the hardest!

Comment #44 - Posted by: Morgan at May 10, 2013 7:42 AM

Total Wieght
50-70-80-90-100

Comment #45 - Posted by: Ben at May 10, 2013 7:43 AM

M/46/6'0"/195
As RX'd: 35-40-50-55-60
A lot more rigorous than it looked.

Comment #46 - Posted by: fargingbastige at May 10, 2013 7:48 AM

45/45/45/45/45 @ 7:54

Comment #47 - Posted by: DLong (M/37/5'10"/185) at May 10, 2013 8:05 AM

M/35/6'/170

40's
45's
50's
55's
60's

And I'm spent. Great workout!

Comment #48 - Posted by: Chance McGowan at May 10, 2013 8:19 AM

#19 Gloves are definitely not for "sissies". Chalk is more manly? CrossFit is for the unknown and unknowable... what do you think will be more available in every day life, a pair of gloves or a bucket of chalk? The soldier on mission - gloves or a bucket of chalk?

Comment #49 - Posted by: Alex M at May 10, 2013 8:37 AM

50 db heaviest they have
Then on barbell 135-145-155-165
Last time 60# db fail at 65

Comment #50 - Posted by: Johnh 45/205 at May 10, 2013 9:06 AM

BW 135.2 today

Rx'd with full squat hang cleans

35's
40's
45's
50's
55's

Comment #51 - Posted by: Bill M. m/48/5'3"/135 at May 10, 2013 9:10 AM

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

25, 45, 50, 52.5, 55 #

Comment #52 - Posted by: ccraft at May 10, 2013 9:19 AM

35-35-40-55(f on #13)-55

Love the image of the day

Comment #53 - Posted by: ScooteR at May 10, 2013 9:23 AM

2013-05-10: Sub 10rnds: 95#BB X 5's of Dead/HC's/Push Press/OHS. 16:57 (1:36-:53)
2011-02-14: 40,55,62,62,62
2010-05-05: 40,45,55,62,62

Comment #54 - Posted by: gs at May 10, 2013 9:23 AM

Carole (F/54/5'6"/135)
7, 12, 15, 20, 25

Kevin (M/54/5'11"/178)
25, 35, 40, 45, 50

Great intensity Colleen!

Comment #55 - Posted by: Kevin C. (M/54/5'11"/178) at May 10, 2013 9:31 AM

40-50-50-60-70 Rx'd

then an hour on the arc trainer

m/29/5'9"/195

Comment #56 - Posted by: Hunter at May 10, 2013 9:33 AM

She clears the secondary, she's gone!!

Colleen looks as if she's looking up at the jumbotron while she is smokin' the rest of the pack!

GREAT JOB MISS COLLEEN!!

Comment #57 - Posted by: RT2713 at May 10, 2013 9:44 AM

Thanks, #36 Jim R.! As for gloves, I use them for grip and so I don't need recovery time for hand blisters! I still get callouses even with gloves, but I see no need for ripping my hands up when it will slow me down or interfere with the next workout.

Comment #58 - Posted by: Dawn at May 10, 2013 9:54 AM

45/m/176cm/74kg

As rx'd

24-24-24-24 (6reps each)-24 (7reps each) kg

hang squat cleans

24kg (53 pound) are the heaviest dumbbells we have.

Comment #59 - Posted by: Memuc at May 10, 2013 9:55 AM

Gloves are good just make sure they match your purse. Lol.
Just kidding, who cares do whatever works. I prefer not to wear them but if you don't want a bunch of calluses they would probably be necessary.

Comment #60 - Posted by: hollyhog at May 10, 2013 10:02 AM

M/23/5'11"/185.6

50-60-65-70-75 RX'd

Comment #61 - Posted by: Miles Forks at May 10, 2013 10:02 AM

Dumbell squat- 37-45-57.5-60-60kg
Dumbell hang clean - 30-30-37-37-37kg
Dumbell push press- 30-37-37-37-37kg
Dumbell deadlift - 40-50-55-60-60kg

Comment #62 - Posted by: Tony Rigby uk at May 10, 2013 10:06 AM

m/30/180cm/74kg

Підрив ривковий 5х5
70,75,80,80,75 kg

Overhead squat 5x3
60,65,70,75(f),75(f) kg

130510

20,22.5,25,28,30 kg

Comment #63 - Posted by: ukr17 at May 10, 2013 10:12 AM

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

30, 40, 50, 55, 55 (last two were broken sets)

SWOD - DL 135, 185, 235, 235 x 10 reps

Comment #64 - Posted by: murphinator - M/5'10"/185/38 at May 10, 2013 10:15 AM

Used barbell

135. Unbroken
155. Unbroken
175. Unbroken
185. Unbroken
205. Reps unbroken about 10 sec rest between exercises.

Comment #65 - Posted by: hollyhog at May 10, 2013 10:36 AM

Used barbell

135. Unbroken
155. Unbroken
175. Unbroken
185. Unbroken
205. Reps unbroken about 10 sec rest between exercises.

Comment #66 - Posted by: hollyhog at May 10, 2013 10:37 AM

As Rx

50#-55#-60#-65#-70# dumbells.

M/168#/6'/39 yrs

Comment #67 - Posted by: britishfireman1 at May 10, 2013 12:06 PM

30-35-40-45-50-55
as rx'd

Considered first set a warm up.

Then 50 55lbs db swings

Comment #68 - Posted by: K King at May 10, 2013 12:07 PM

M 5'5 166lbs 31

5 rds of
5 DB Deadlifts (from floor)
5 DB hang cleans (full squat)
5 DB push press
5 DB squat

Used 1 db, did 5 reps with each arm, so 10 squats etc

Weights: 40, 50, 55, 60 Broken, 65 Broken

So technically failed at the 60 but wanted to keep going, great WOD

Comment #69 - Posted by: jeezuz30 at May 10, 2013 12:09 PM

Crossfit: dumbbells

M/16/"6,2"/170

5 rounds of: 
5 dumbbell deadlifts
" " hang cleans 
" " push presses
" " squats 
Round 1: 20lb. 
Round 2: 25lb.
Round 3: 30lb.
Round 4: 35lb.
Round 5: 40lb. 
Preacher curl 4 reps of 5 with 20lb on each side
3 reps of 10 on 15lb raises (fly's) 

Comment #70 - Posted by: JackAttack at May 10, 2013 12:20 PM

M/ 39/ 135 lbs/ 5'-6"
I did a quick lunchtime WOD of Snatch balance mostly.
Did a quick warm up and then started on Snatch Balance.
75 x 5
85 x 5
95 x 5
105 x 5
115 x 5
115 x 5
125 x 4
135 x 4
145 x 2 (fail) - went into 115 for 2 to finish off.
I did 3 sets of 20 DUs + 5 burpee pullups super fast to burn things out
A bit of a stretch, shower and back to work.

Comment #71 - Posted by: Anton at May 10, 2013 12:21 PM

Think I should have done them faster. Still getting used to faster paced workouts.
F/35/130lbs/5'5"

For all 4 exercises I used 20-25-25-25-25lbs.
Time: 12:11

Comment #72 - Posted by: Gemma at May 10, 2013 12:33 PM

M/37/5'11"/185

35's/45's/55's/55's/60's(f)
Failed like Orlando in the video...
So I finished with 10 reps of 115# front squats with a barbell.

I hate dumbell cleans and squats, but it was a good workout.

Comment #73 - Posted by: Rob at May 10, 2013 12:38 PM

Thanks for the kind words on 5/9 Kevin C!
You put up some impressive numbers also.
Go old guys!
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans (1/2 squat)
5 Dumbbell push presses
5 Dumbbell squats

Rd 1- 5@ 35Lb dumbells
Rd 2- 5@ 40Lb ""
Rd 3- 5@ 45Lb ""
Rd 4- 5@ 50Lb ""
Rd 5- 5@ 55Lb ""

Comment #74 - Posted by: Chuck B 55/5'11"/165 Two year Pancreatic Cancer Survivor- Thank you Lord Jesus! at May 10, 2013 12:48 PM

As Rx'd...

Dumbbell deadlift: 15-20-25-30-40
Dumbbell hang cleans: 15-20-25-30-40
Dumbbell push press: 15-20-20-20-25 (bad shoulder..)
Dumbbell Squats: 15-20-25-30-35

Loved the workout!

Comment #75 - Posted by: Lauryn B at May 10, 2013 12:58 PM

As Rx

50#-55#-60#-65#-70# dumbells.

M/168#/6'/39 yrs

Comment #76 - Posted by: britishfireman1 at May 10, 2013 1:04 PM

Get some, Colleen!

Comment #77 - Posted by: Frank at May 10, 2013 1:31 PM

used 15 and 20# db as warm up
25-30-35-40-45-40
was able to complete 45# but push press was not fully extended
Great workout

Laura f/50/5'7/155


Comment #78 - Posted by: power-girl at May 10, 2013 1:40 PM

M/41/6'/13st7lb

25kg's - should have watched #9's video first!!!

Comment #79 - Posted by: Simon Boote at May 10, 2013 1:43 PM

30-40-40-45-50

Comment #80 - Posted by: wescampo at May 10, 2013 2:01 PM

Did it with a 50kg barbell, 5 rounds in 7mins 16secs

Comment #81 - Posted by: Leon Hardy at May 10, 2013 2:02 PM

m/43/164
as rx'd

45's
55's
65's
70's
75's

Comment #82 - Posted by: Seth H. at May 10, 2013 2:23 PM

m/43/5'8"/180

@74-Seth Nice job!

30
35
45
50-just barely
45

Comment #83 - Posted by: Mike Andridge at May 10, 2013 2:56 PM

24k/30k/40k/50k/55k con BARRA

Comment #84 - Posted by: Agustin Depasquali at May 10, 2013 3:14 PM

Pre-rest day, working on snatches

WOD #2
21-15-9 reps for time:
75 pound Overhead Squat
75 pound Snatch Balance

12:55

SWOD
Snatch 1-1-1-1-1-1-1 reps
75
85
95
105
115
125
140(f)

Comment #85 - Posted by: Joe Northside m/34/70"/200 at May 10, 2013 3:17 PM

25
40
45
50
55

Comment #86 - Posted by: Andrew at May 10, 2013 3:21 PM

Total loads for each set of 5:
40-50-50-50-50
F/43/5'5/135

I tried to use 30# dumbbells for the last set to up the load to 60, but way too much for me. Solid workout and glad for Rest Day tomorrow.

Comment #87 - Posted by: GBelle at May 10, 2013 3:22 PM

30-35-40-45-50 and out of DB's, whew!! :)

Whoop!

Comment #88 - Posted by: james.patrick [M/51/66"/135] at May 10, 2013 3:46 PM

Elbow rehab, so

Left hand: 20-25-30-35-40
Right hand: 8# throughout

Warmup: front squat 10 reps: 55, 65, 95#

Then swim + planks:

100m swim, 1 min plank
100m swim, 90 sec plank
100m swim, 2 min plank

Around 14 mins. 2:45-3:00 for the swims. 2 min plank at end fairly brutal.

Comment #89 - Posted by: matt h 51 180# 3.9.11 at May 10, 2013 4:02 PM

M, 45, 185 lbs, 6' 2"

30, 35, 40, 45, 45

Tried 50 but it kicked my butt.

Comment #90 - Posted by: Roto at May 10, 2013 4:06 PM

Did Jacki in 9:01 then 3 rounds at 50/60/70 then got a good bench day in ending with a 300# single

Comment #91 - Posted by: Joe-fiT at May 10, 2013 4:38 PM

M/36/5'4"/143lbs
50, 55, 60, 60, 60

Comment #92 - Posted by: Matt Burritt at May 10, 2013 4:53 PM

M58/185/5'9"
25/30/35/40/40

Carlos did the WOD also, (26/5'6"/160)
25/30/35/40/45

Comment #93 - Posted by: m robert weiss at May 10, 2013 4:53 PM

M/34/6'/215#

5 DB Deadlift @ 70-75-80-85-90
5 DB Hang Cleans @ 30-35-40-45-50
5 DB Push Press @ 40-45-50-55-60
5 DB Squats @ 50-55-60-65-70
*Unbroken for all*

Comment #94 - Posted by: Junior81 at May 10, 2013 5:09 PM

WAR FACE!

Comment #95 - Posted by: goathead at May 10, 2013 5:18 PM

46/F/5'4"/150

Did "Michael" today as rx'd, 26:00 flat. Compared to last attempt 12.23.12, 29:09. Shaved 3:09!

Comment #96 - Posted by: Dawn at May 10, 2013 5:21 PM

25, 30, 35, 40, 45

Comment #97 - Posted by: SF at May 10, 2013 5:46 PM

20,25,30,35,40,45#
23yrs old
M 5'10" 163#
20#-30# 5 of each excersizes by themselves then 35#-45# bear complex style
And the pic up top is epic she is awesome

Comment #98 - Posted by: Taylor at May 10, 2013 5:51 PM

40,45,50,55,60(f)
Did 30 pull-ups and 30 ring dips for failing

Comment #99 - Posted by: Pond m/33/74/195 at May 10, 2013 6:04 PM

M/24/6'2/195/~5 months XP

45,55,55,60,65

I know, I know...I was supposed to increase the weight after each round, but I was a little too eager to up the weight after round 1, only to realize in round 2 just how difficult this WOD really was.

Comment #100 - Posted by: AJX at May 10, 2013 6:17 PM

30, 35, 40, 45, 50 pretty tough

Comment #101 - Posted by: Elliott Harding at May 10, 2013 6:19 PM

all sets 17.5kg dumbells... all available.

Comment #102 - Posted by: JBR M/37/5'9"/168 at May 10, 2013 6:23 PM

40-50-60# kettle bells for the last three sets. Only have dumbbells up to 50 pounds. Did an extra set with a single 2 pood kettle bell. Fun challenging WOD.

Comment #103 - Posted by: Kurt M/39/185 at May 10, 2013 6:38 PM

17.6-19.6-22-22.3-24.1 kg for hand

Comment #104 - Posted by: lucio1928,M/41/184cm/96kg at May 10, 2013 6:38 PM

Five rounds of:

Used barbell instead of dumbbell

5 deadlifts
5 hang cleans
5 push presses
5 squats

Increase the load each round. Rest as necessary between rounds.

Kg : 38.5-43.5-48.5-53.5(f, 3 pp)-53.5(f, 4 hc)
Lbs : 85-96-107-118(f, 3 pp)-118(f, 4 hc)

Comment #105 - Posted by: Saganamooo/M/24/5'5"/129(58.5kg) at May 10, 2013 6:40 PM

12.5kg-15-17.5-20-20.5(1 push press before dropping, still finished)

As rx'd

Comment #106 - Posted by: Brett (24/M/188cm/77kg) at May 10, 2013 6:57 PM

29/m/95kg
used barbell as dumbells not heavy enough

40kg/50/60/65/70

great workout

Comment #107 - Posted by: Seamus Gay at May 10, 2013 7:17 PM

Cfwu x2

Wod as rxed

30-35-40-45-40

Comment #108 - Posted by: rbst m37 5'10 184 at May 10, 2013 7:34 PM

25/30/35/45/55

Comment #109 - Posted by: Jake Kiddoo at May 10, 2013 8:09 PM

holy hard and the guy in #9 videos was doing 100's? my god

23/m/6' /227
45's-55's-65's-70's-75's

Comment #110 - Posted by: Andrew T at May 10, 2013 8:32 PM

45, 50, 55, 55, 60 (fail on 3pp, finish with 50)

Comment #111 - Posted by: Dan at May 10, 2013 8:46 PM

male, 40 yo, 151#, 68"

35, 40, 45, 45, 55

Comment #112 - Posted by: Karl at May 10, 2013 10:50 PM

M/41/5'11"/206

Used thick dumbbells (2" diameter handle). 3 min. rest between sets.

(kgs per dumbbell) 15-17.5-20-20-20.

Comment #113 - Posted by: Jose-Luis Morales at May 10, 2013 11:00 PM

22kg

Comment #114 - Posted by: MÜR at May 10, 2013 11:23 PM

Two upcoming road races so -

6 RDS of:
10sec. rest x 20sec. sprint x 5
Ddlft x 5
Hang cln x 5
Push Pr x 5
Sq x 5
Ring push-ups x 5 (all with 25# dumbells)

Comment #115 - Posted by: ART/M/44/5'5"/150 at May 11, 2013 5:18 AM

Did 40-45-45-45-45 but have an excuse. My workout yesterday was:
1. Six minutes of single unders for warm up.
2. Yoga stretching
3. 3/23/2013 WOD 20 KBS 2 Pood,30 TTB, run 400M did in 3:59.5(proud to break 4 min by thinnest of margins
4. "Nutts" Hero WOD-this was aptly named.
10 HSPU
15 DL's(scaled to 185)
25 Box jumps
50 Pull ups (scaled to inverted row)
100 Wallballs
200 Double unders
ran/waled 400M on treadmill hauling 45 # plate (must have looked like an idiot)
finished in 26:30 but finished was all I was after. the 100 wallballs followed by 200 2x unders was a workout all by itself.

so, daddy was a little gassed when did the dumbbell series. Taking the prescribed rest day today for sure :-).


Comment #116 - Posted by: John at May 11, 2013 5:30 AM

F/34/150

15-20-12kg kbs-12kg kbs-35

No 25 or 30# db's in sight. Kettlebells were much tougher in the squat.

Comment #117 - Posted by: gensi79 at May 11, 2013 5:50 AM

M/31/200/72

Barbell due to no DB's

135-155-175-180-165

All sets unbroken, meaning bar not put down from first DL lift to last front squat. The 180 almost got me.

Comment #118 - Posted by: SeanP at May 11, 2013 7:26 AM

40-45-50-55-60

Comment #119 - Posted by: tjo 45/190 at May 11, 2013 7:56 AM

M/26/5'8/162

Combined Weight 60-70-80-90-100

Love this WOD

Comment #120 - Posted by: Cooper at May 11, 2013 9:01 AM

are we supposed to rest at all in this wod? if so, between exercises? between rounds? same weight for each exercize in that round? i wont fail on the 5th rep of deadlifts or squats or cleans with 30 lbs because thats the weight that my shoulders fail at?

Comment #121 - Posted by: jon at May 11, 2013 9:57 AM

F/42/127/5'9"

20's/ 20's/ 25's/ 25's/ 25's

Much more difficult than it would appear to be. Thought I was wimping out but after reading comments I think what I did was accurate for me.

Comment #122 - Posted by: Trina at May 11, 2013 10:18 AM

15-20-25-30-45

Comment #123 - Posted by: myles456 at May 11, 2013 10:58 AM

20 and 24kilo Kettlebell’s and 32kilo Kettlebell
SWOD
Power cleans / Deadlifts
M/55/6’/210
Être prêt

Comment #124 - Posted by: Pete In Sun City at May 11, 2013 11:34 AM

m/40/6/190
Modified due to not having dumbbells. Used barbell instead.

135
140
145
150
155 (20# PR)

f/31/501/140

75
85
90
95
100 (5# PR)

Comment #125 - Posted by: Jeremy A. Olive at May 11, 2013 12:04 PM

20
30
32.5
40
50

Comment #126 - Posted by: Jeff at May 11, 2013 1:04 PM

Did with dumbells yesterday with dumbells, then today with bar
Matt (bar) 135 185 195 then HSPU/PU WOD 5:37
Seb (bar) 95 125 145 squats much easier on form (dumbell) 35 40 45 50 55

Comment #127 - Posted by: sebastian 44/178/6'2" at May 11, 2013 2:27 PM

25, 35, 45, 50, 55(f)

Comment #128 - Posted by: Manchild at May 11, 2013 2:31 PM

Used Powerblock
30
40
50
50
50
Need to expand weight set.

M/42/5'10"/165

Comment #129 - Posted by: Rob at May 11, 2013 3:05 PM

45 50 55 60 65-failed at the PP, dropped to 55 to finish out the PP and squat. last time had to use the bar at home and got up to 130. Rested about 2-3 min between rounds.

Comment #130 - Posted by: ScottMacArthur at May 11, 2013 4:02 PM

M/33/5'8"

as Rx'd

30-40-50-55-60

Should've gone heavier and really pushed it.
next time

Comment #131 - Posted by: Paul at May 11, 2013 4:29 PM

30
35
40
45
50
m/55/270. I was exhausted.

Comment #132 - Posted by: andy schmitt at May 11, 2013 4:30 PM

35,45,50,60,70

Comment #133 - Posted by: scfd1_9607 at May 11, 2013 6:11 PM

55 lb db's, too light for everything but push press, shoulders were spent

Comment #134 - Posted by: Jrl m/29/5'8/160 at May 11, 2013 6:31 PM

As Rx

50#-55#-60#-65#-70# dumbells.

M/168#/6'/39 yrs

Comment #135 - Posted by: britishfireman1 at May 11, 2013 7:13 PM

40, 50, 60, 70,
80 (broken)

Comment #136 - Posted by: Pacers at May 12, 2013 6:49 AM

M/215/6'2"/34

Should've started heavier, oh well.

50/60/70(failed on the squats, had to drop DB)/70 (nailed it)/70 (nailed it)

I believe I would've gotten to 75#, or even 80# if I would have started at 65# at least.

Fun WOD

Comment #137 - Posted by: alao1978@yahoo.com at May 12, 2013 8:11 AM

Used 70lb kettle bell for deadlift and hang clean
50lb kettle bell for push press and squat

4:56

Comment #138 - Posted by: Anthony at May 12, 2013 9:19 AM

25-30-35-45-55

Comment #139 - Posted by: phill 37°21'41"N 118°23'43"W at May 12, 2013 10:09 AM

CrossFit's Elite are exceptional athletes, no question. However, people like Colleen are truly the heart of CrossFit.

Comment #140 - Posted by: Travis Janeway at May 12, 2013 11:35 AM

m/35/175/5'8"

50-50-55-55-55
Should have started lighter.

Comment #141 - Posted by: jbs at May 12, 2013 4:02 PM

fun wod.

60-70-80-85-90(f)

Comment #142 - Posted by: steve g 28/m/6'3"/220 at May 13, 2013 4:43 AM

30,45,50,60pr, 60 for 6 reps each ex pr

Pr was 50(heavist db set) for 9 reps
Got a set of 60s since then

Comment #143 - Posted by: Kevin McClellan 51 at May 13, 2013 4:47 AM

3 mile run...
21:22
Then..
5 rounds
5 Deads
5 Hang Cleans
5 Push Press
5 Front Squat
95#, 100#, 105#, 110#, 115#
Then
50 Weighted Sits

Comment #144 - Posted by: dyagg at May 13, 2013 6:40 AM

30-35-35-35-35

Turns out, 35lb is the heaviest we have in my office.

Comment #145 - Posted by: hughball (m/30/147) at May 13, 2013 7:21 AM

30-40-45-50-55
Happy to get that last one!!

Comment #146 - Posted by: Hooper at May 13, 2013 12:40 PM

65,75,80,95,115lb barbell vs
95lb barbell 13:11 5/5/10
15, 20, 25, 30, 35, 40lb DBs 5/8/06

1k row wu 4:00

Comment #147 - Posted by: kevin o at May 13, 2013 4:56 PM

50-50-50-50-50

Comment #148 - Posted by: drw at May 14, 2013 8:14 AM

45
50
55
55
55

Comment #149 - Posted by: Ukkrew at May 14, 2013 9:20 AM

Deadlift - 60,65,70,75,75

Hang Cleans
Push Press
Squats - 45,50,50,50,55

Comment #150 - Posted by: Marty at May 14, 2013 10:09 AM

95-105-115-125-135

Comment #151 - Posted by: James M/30/5'7"/155 at May 14, 2013 10:32 AM

Used a barbell.

95-105-115-125-135

Comment #152 - Posted by: James M/30/5'7"/155 at May 14, 2013 10:33 AM

30-40-50-60-65(F) (broke set after PP)

Comment #153 - Posted by: Rob S at May 14, 2013 4:54 PM

40-45-50-55-60(f) (had to drop down to 55 for pp and squats)

Comment #154 - Posted by: Callum at May 14, 2013 6:17 PM

50# - 55# - 60# - 65# - 70#(PR (previous 65#)) This one is pretty tough.

Comment #155 - Posted by: Edwin 30/M/68"/170 at May 14, 2013 6:45 PM

40, 45, 50, 55, 60 (PR)

My first time doing this workout. This is a beast!

Comment #156 - Posted by: Govervich at May 14, 2013 7:53 PM

40
45
50
55
60
asrx

Comment #157 - Posted by: Nathan m/165#/1979/ since 2008 - at May 15, 2013 5:36 AM

30, 40, 40, 50, 50

Comment #158 - Posted by: fathertyme 35/m/6'/175# at May 15, 2013 8:07 AM

I'm beginer. Only 3 rep with 30kg.. :(
M43/192/125 Czech rep.

Comment #159 - Posted by: David at May 15, 2013 1:36 PM

45-50-50-55-60

Comment #160 - Posted by: SMM at May 15, 2013 2:27 PM

M/43/174/81

40lb

Comment #161 - Posted by: SJ Lee at May 15, 2013 4:26 PM

Used bar bell
95
105
115
125
135

Comment #162 - Posted by: peter at May 15, 2013 7:05 PM

As rx
1. 55#
2. 60#
3. 45#
4. 50#
5. 55#

Started out way too heavy for a 5 round progression. Form was really starting to suffer in second round. So I used round 3 as somewhat of a reset. Will probably start out with 45 next time. Tougher than it looks for sure!

Comment #163 - Posted by: McNerney at May 16, 2013 5:49 AM

Barbell

135, 155, 165, 175, 185

dropped on 4th rep of push press at 185. picked up and finished set.

Comment #164 - Posted by: MikeyPaul at May 16, 2013 7:39 PM

M/35/6'3"/200

55-60-65-70(failed on last squat)-60

Prev:
55-60-65-60-65

Comment #165 - Posted by: Ben S at May 16, 2013 7:50 PM

worked up to 50lb DBs. 480th.
2/17/11:
Fairly weak effort.
Barbell used: 65, 85, 95, 105, 115
Decent warm up, about 10', missed WOD's intent.

Last time:
25/35/45/45/45
std adjustable dumbbells in garage
reached a form stop at 45lbs
took about 12'

Comment #166 - Posted by: ajax at May 17, 2013 2:17 AM

40# dumbbell Time 7:46

Comment #167 - Posted by: Jeff Gebbie at May 17, 2013 8:35 PM

45, 50, 55, 60, 65 (pr)
w/ hang squat cleans

Comment #168 - Posted by: Jetté 43/M/5'11"/175 at May 20, 2013 12:03 PM

95-115-135-135-135
M/29/165/5'9
Cambridge wi

Comment #169 - Posted by: M clems at May 21, 2013 10:37 AM

25-30-40-50-60
Last two rounds were broken

Comment #170 - Posted by: clark at May 23, 2013 8:08 AM

m/39/5'9/182
CFWU-3. No upper body 3rd since doing bench workout. Superman. Burgener. Row 500m.
45,50,55,60,65
Failed after 4th squat clean on last round. Had to regroup & do PP & Squats. Doing squat cleans probably made it much tougher.

5/5/10:
35,45,55,60,65
Push presses terrible on last 2 rounds. Not a good lockout. Hang cleans very tough on 65. Forgot & did powercleans instead of squat cleans. Did 55lb set after WOD completed just to make sure I could do the sq cleans. May have been easier w/squat cleans.

Comment #171 - Posted by: jrm at May 26, 2013 7:10 PM

M/42/183

Did 10 sets with my 1 pood kettlebells. Went every 3 minutes. Would have gone heavier if I had heavier weights. 1.5 pood would have been too heavy, though. At the 1 pood weight, maybe going with a 60 second rest would have been better, also.

Comment #172 - Posted by: Scott Andresen at May 28, 2013 8:40 AM

52/m/186

50/55/60/60/60

Comment #173 - Posted by: denob at May 31, 2013 8:51 AM

M/33/5'7"/168
40/50/60/70(f)/65

Comment #174 - Posted by: Mark S. at June 3, 2013 5:52 AM

20
30
40
50
60
60(f) dropped the weight on pc #4

m/42/5'8/240

Comment #175 - Posted by: phat boi at June 6, 2013 10:33 AM

M/24/5'11"/166lbs

33
35
42
45
45

Not enough air on the last rounds.

Comment #176 - Posted by: Antonio at June 9, 2013 8:30 AM

subbed barbell
65/95/115/115/115

Comment #177 - Posted by: vic* at June 30, 2013 9:34 PM

40lb, 50lb, 55lb, 60lb, 65lb (all db)

18k/40lb (db), 48k/105lb, 53k/116lb, 58k/127lb, 60.5/133lb (bb) 06.03.11

Comment #178 - Posted by: zenoperegrinus at December 15, 2013 8:43 AM

CFWUx2
45-50-55-60-65 (60+ bar)
Roughly 4 minutes per round including rest

Comment #179 - Posted by: Doug at February 12, 2014 12:35 PM
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