June 18, 2013

Tuesday 130618

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

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Bea Gomez.


"The DeGain Family" at the Central East Regional - [video]

Posted by Pukie at June 18, 2013 5:00 PM
Comments

Mercedes Benz Loves CrossFit. Who knew?

Comment #1 - Posted by: Corporate Sponsorship at June 17, 2013 5:12 PM

nasty - love it

Comment #2 - Posted by: Mel/40m/5'10"/180 at June 17, 2013 5:24 PM

when scaling this, do i select a weight in which i can do non stop until i hit rep 21? or pick a weight where i will have to rest? because 185 is my max. i dont see how maxing out 21 times is going to work

thanks

Comment #3 - Posted by: jonM at June 17, 2013 6:03 PM

M/35/5'9"/160

Scaled to 155lbs

21:36

Comment #4 - Posted by: Antun Karlovac at June 17, 2013 6:52 PM

The DeGain's are awesome people. Inspirational in more than just fitness.

Comment #5 - Posted by: jim mchugh at June 17, 2013 7:19 PM

So I'm sure everyone on here has had the same type of experiences, but my favorite thing about crossfit is how it forces me to push myself to do things I thought I could never do. I squated 200 pounds on the Crossfit total the other day, I did a dip a few days a go and today I did 11 double unders in a row. Last week I couldn't even do one. I'm forced to try new things on a constant basis. I fail regularly, but after failing over and over, I start to succeed at things I never thought I could do, and that feeling is so amazing. I don't think I'll ever get enough of that.

Comment #6 - Posted by: Deidre at June 17, 2013 7:35 PM

@Deidre, you are becoming stronger. Physically and mentally. We all are. That is fitness. Well done.

Comment #7 - Posted by: Gavin at June 17, 2013 8:06 PM

@JonM #3, no do not do 185 if that is your max. That would be ridiculous. Scale it to either 95 or 115. There is no shame in either and either of those weights will exhaust you.

Remember, you are doing 84 total reps of the squat. Even at 95 pounds that is nearly 8,000 pounds of weight moved. Scale it.

Comment #8 - Posted by: Gavin at June 17, 2013 8:07 PM

would a sissy style squat be acceptable.. And does it have to come from the floor or can it be already loaded in the stands?..Thanks

Comment #9 - Posted by: Blake Foster at June 17, 2013 8:07 PM

I LOVED the video about the DeGain family. They are some of the best people I know. The community is in good hands.

Comment #10 - Posted by: Pat Sherwood at June 17, 2013 8:25 PM

When going between the squats how many sit up are needed do i go to failure or what im kind of new to crossfit

Comment #11 - Posted by: Tim at June 17, 2013 8:58 PM

Blake Foster,
If I were you, I'd go full ROM on the squats. Scale it if you have to. It'll help you in the long run. Doing squats that aren't full depth will train your muscles and system to only go that far. Heck ya, use stands if you have em.

Comment #12 - Posted by: Gene at June 17, 2013 8:58 PM

Can somebody explain Coach's "Hairy cantaloupe" story that I'm seeing throughout all the scale down websites that is supposedly based on GHDs? Thanks.

Comment #13 - Posted by: Franiel at June 17, 2013 9:05 PM

@tim #11, you do the same number of sit-ups as squats. 21 of each, then 18 of each, then 15, etc. all the way down to 3 reps of each.

Comment #14 - Posted by: Gavin at June 17, 2013 9:07 PM

Do i do a set of squats then a set of sit ups or just go threw the squats then situps

Comment #15 - Posted by: Tim at June 17, 2013 10:07 PM

Do i do a set of squats then a set of sit ups or just go threw the squats then situps

Comment #16 - Posted by: Tim at June 17, 2013 10:08 PM

M/41/5'11"/206

Front squat #55kg.
Abmat, non-anchored, regular situps.

16:10

Tim#15: Do a set of squats, then a set of situps.

Comment #17 - Posted by: Jose-Luis Morales at June 17, 2013 10:36 PM

26:52 done solo in a 'globo' gym with no squat rack, so power cleanin' the rx'd weight from the floor. Improvised the Smith's machine rack and bench for GHD's

Comment #18 - Posted by: Shep9 at June 17, 2013 11:34 PM

135# 10:54

Comment #19 - Posted by: Jeremy at June 18, 2013 2:30 AM

M/47/180

20:01

Comment #20 - Posted by: Cosmo at June 18, 2013 2:38 AM

I had to scale the weight back quite a bit so I could work on technique then once I got used to it I raised the weight a little bit. I had never done a front squat before but now I'm confident I can!!!! Time: 14:32

Comment #21 - Posted by: Chris W at June 18, 2013 2:38 AM

How much rest between each set?

Comment #22 - Posted by: Hdh at June 18, 2013 3:38 AM

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

Sub’d 115 lbs for FS and sit-ups for GHD sit-up

Time - 11:16.1

Comment #23 - Posted by: Murphinator M/38/185/5'10" at June 18, 2013 4:00 AM

175 pound - 48:16

Comment #24 - Posted by: adnan özcan at June 18, 2013 4:11 AM

21-15-9-3 reps
135# Front Squat (~75% 1RM)
Sit-ups from 26" box to floor, feet anchored on squat rack

13:37

Comment #25 - Posted by: Joe Northside m/34/70"/200 at June 18, 2013 4:19 AM

M/27/170

10:13 RX

Comment #26 - Posted by: Will at June 18, 2013 4:41 AM

18:48 Rx'd

Comment #27 - Posted by: Mike Vinson/M/45/5'8/212 at June 18, 2013 4:42 AM

M/32/200

18:57

Comment #28 - Posted by: tim at June 18, 2013 4:55 AM

Scaled to 95 and homemade ghd from sandbags and curl bar. Also...skipped 18 and 12 and had to go back anddo themafter 3
14:03

Comment #29 - Posted by: JonGB at June 18, 2013 5:06 AM

27:59rxd
M/25/5'9/170

Comment #30 - Posted by: Sheet at June 18, 2013 5:09 AM

M/34/185
11:14 ...lots of blood going to the legs on the squats and to the head on the sit ups, thought I was gonna stumble and take someone out at the gym.

Comment #31 - Posted by: Teo at June 18, 2013 5:19 AM

I know I hate circuit-training-guy, but with CrossFit, that's me now.

Any suggestions how do you mark your equipment so that you can hit your sets without an extended rest period?

Comment #32 - Posted by: Teo at June 18, 2013 5:20 AM

Do you guys think T2B is a better sub for GHD than regular sit ups?

Comment #33 - Posted by: Shawn at June 18, 2013 5:26 AM

My legs are SHOT!
185# full depth GHD as rx'd
Time: 16:27

Comment #34 - Posted by: JoeyT at June 18, 2013 5:28 AM

10.16 minutes
-Scaled to 60kg = 132Lbs
-normal sit ups

Facebook.com/behaaljedoel

Comment #35 - Posted by: Michel Bakker at June 18, 2013 5:32 AM

@#30 Teo
You could try marking it like a dog marks its territory, but most gyms frown on that.

Or you could throw a towel on it.

Semper Fi.

Comment #36 - Posted by: MajorDad at June 18, 2013 5:42 AM

Hey there fellow athletes,
I was sure how the wod broke down the set so i did it like this.
185lbs the whole time, not sure if i should count it as rxd or not.
Full depth squat, every time, and GHD sit up.
I broke down the squat into smaller sets of reps i/e 21 reps=3 sets of 7 reps, 18 reps=3 set of 6 reps and so on. Im new to crossfit so I'm not sure if i did it rigth or not. Literally new like 1 1/2 months into it. I love it. After WOD i did a 5 set of 3 reps power clean with 10 poun increment after each set, started at 155lbs and ended at 205lbs, then did 15 ring muscle up, 12 butterfly p/u and 30 t2b. Then finished with 25 handstand push ups and a 200 sprint.

Comment #37 - Posted by: Yamil J Cruznavaro at June 18, 2013 6:02 AM

2nd crossfit workout... 16:22
95lbs on #21 & #18 FS
65lbs on the rest :(
F/27/5'4/125

Comment #38 - Posted by: Michele Asgari at June 18, 2013 6:03 AM

im totally new to crossfit about 1 1/2 month.Not sure if i did the WOD was right i did small sets of 3 sets per rep range on the squat, full depth squat with 185lbs the whole time, then after, i did 5sets of power cleanswith 10 pounds increment starting at 155 and end at 205lbs. Then did 225 deadlift for a total of 15 reps, followed by 15 butterfly pull up and 30 T2B, and then finished with 15 ring muscle up, 25 hand stand pushup and 200m sprint. The actual WoD took 40:05 then i did the rest, i know time sucked. I'll work on it.

Comment #39 - Posted by: Yamil J Cruznavaro at June 18, 2013 6:26 AM

22:22
Scaled to 125# front squats
Abmat situps starting w/ the round of 12...could really feel my back weakening

Comment #40 - Posted by: Jim R. M/50/5'8"/160 at June 18, 2013 6:27 AM

im totally new to crossfit about 1 1/2 month.Not sure if i did the WOD was right i did small sets of 3 sets per rep range on the squat, full depth squat with 185lbs the whole time, then after, i did 5sets of power cleanswith 10 pounds increment starting at 155 and end at 205lbs. Then did 225 deadlift for a total of 15 reps, followed by 15 butterfly pull up and 30 T2B, and then finished with 15 ring muscle up, 25 hand stand pushup and 200m sprint. The actual WoD took 40:05 then i did the rest, i know time sucked. I'll work on it

Comment #41 - Posted by: Yamil J Cruznavaro at June 18, 2013 6:28 AM

F/51/5'6/120
23:16
95#
That was harder than I thought

Comment #42 - Posted by: D.S. at June 18, 2013 6:29 AM

#6/Deidre, nice writeup about what CF has done for you and many others.

Comment #43 - Posted by: Jim R. M/50/5'8"/160 at June 18, 2013 6:30 AM

pack, 18:45, will def feel that tomorrow

Comment #44 - Posted by: RussA at June 18, 2013 6:31 AM

Hdh @#20, there is no rest between sets. Start you stopwatch, do 21 front squats then 21 set ups, 18 front squats then 18 set ups etc until you have completed all sets. Stop your stop watch. record your time and weight used so when we do this wod again you can compare and see what a beast you are becoming!

Yamil @ #38, sorry brother, not sure what your question is.

Comment #45 - Posted by: jmu alum at June 18, 2013 6:41 AM

Can I do it? I did 3 Reps with 220lbs.
I don't want to scale it down :D

Comment #46 - Posted by: phil b at June 18, 2013 6:55 AM

Ran 2 miles to gym
WOD in 11:09
21-18-15-12-9-6-3
65 pounds
Sit-ups in place of GHD
Ran 2 miles home (burnt quads made me hobble-jog)

@Deidre, I concur. :)
@D.S., way to get it at 95.
@Michele Asgari, great job. Keep at it.

Comment #47 - Posted by: Glorybelle (F/43/5'5/134) at June 18, 2013 6:58 AM

15 years old new to crossfit about to join a crossfit gym. Scaled to 155lbs and got 7:57 :)

Comment #48 - Posted by: Babak at June 18, 2013 7:18 AM

M/23/5'11"/182.6

23:56.6

sub smith machine/swiss ball anchor contraption for GHDs. RX weight. Pretty hard to walk, let alone upright, after this one.

Comment #49 - Posted by: Miles Forks at June 18, 2013 7:19 AM

I plan on trying crossfit for a while. My question is am I only supposed to do the WOD, or should the WOD just be a part of my routine?

Comment #50 - Posted by: HDH at June 18, 2013 7:22 AM

Scaled FS to #135 Rx'd GHDSU 35:59 took as much rest as I needed to not puke, thought maybe I should just to get it out of the way. 2nd day in to CF and diggin it. I didn't see a response really to whether it was better to scale down and try to go no rest or just do what you have to to get it done. Anyone?

@jmu alum - your thoughts?

Comment #51 - Posted by: nick at June 18, 2013 7:25 AM

@Babak #47. Welcome to CrossFit. Great that you are 15 and doing it. Sub-8 minutes is mighty fast. That's 2.8 seconds per movement and doesn't give any time for transitions.

A typical time for somebody really moving is in the 15-18 minute range. Most of us will get 20+ minutes.

Comment #52 - Posted by: Gavin at June 18, 2013 7:36 AM

22:12 Rx'd this sucked I wanted to cry on rep round 15.

Comment #53 - Posted by: Jared at June 18, 2013 7:53 AM

16:35 as Rx'd (PR)

Comment #54 - Posted by: Tyler Scott at June 18, 2013 8:10 AM

Nick @ #50, I read an article in the crossfit journal a while back title 'getting scaling right' and it made a huge impact on my wods and results. If i recall correctly, the author was advocating scaling an exercise ( in a metcon type wod )so that you can complete it with minimal rest rather than slogging through a wod rx'd. I believe that the recomended scaling for a movement was about 45 - 55% of your one rep max. Brand x scaled workouts ( found under the start here tab on the left side of the homepage also is a great too.

Comment #55 - Posted by: jmu alum at June 18, 2013 8:18 AM

9:22.01

Sub GHD for reg sit-ups.

Comment #56 - Posted by: Sean at June 18, 2013 8:18 AM

42:15, having scaled the weight to 115. What a WOD, I feel awesome and exhausted.

Comment #57 - Posted by: MDK at June 18, 2013 8:25 AM

21:45, scaled to 155 lb squats after deciding that resting after every 5 reps probably wasn't right.

Super wonderful, though front rack does hurt my collarbones and wrists.

Comment #58 - Posted by: Ted at June 18, 2013 8:25 AM

M 42/185/6'0"
115# fs.
16.25.

Comment #59 - Posted by: Mike at June 18, 2013 8:30 AM

19:09 (approx 5:30 faster than 7/7/09)

Lost at least 1 min when someone cut in on GHD.

FS: sets broken in half until 9, 6, 3
GHD: steady & unbroken throughout

Comment #60 - Posted by: Bill M. m/48/5'3"/135 at June 18, 2013 8:39 AM

@Bill- incredible improvement from your 2009 time!

Comment #61 - Posted by: Kevin C. (M/54/5'11"/178) at June 18, 2013 8:49 AM

@Gavin #51 Thanks mate! I've been training for years just for the love of being strong and fit. Always been a tough squatter and I didn't stop during any of the front squats or sit-ups. Next time ill do 185 for a more a more accurate time. I didn't know what to expect. Very tough workout.

Comment #62 - Posted by: Babak at June 18, 2013 8:52 AM

M/49/5'8"/214

18:57

185# FS
NO GHD BENCH - SUB'D ANCHORED SWISS BALL

@Bill M - Great job! 5 minutes off your PR is beastly

Comment #63 - Posted by: Mike/UT at June 18, 2013 8:57 AM

155# front squat
Ghd su
23:06

Comment #64 - Posted by: Johnh 45/205 at June 18, 2013 9:07 AM

F/46/5'4"/147

Subbed 75# back squat protecting shoulder injury.

WOD time only, 16:25. However, 3 min Versaclimber before, between, and at end of all sets. total time 40:25. Good times! Good times. Thank you, sir! May I have another!

Comment #65 - Posted by: Dawn at June 18, 2013 9:19 AM

Kevin and Mike/UT -- thanks, guys. Since this wod hasn't come up in a while it was interesting to compare. Back in 2009 I already had a few years of CF (and a lifetime of traditional exercise), so I'm glad to still see improvement instead of just being older...

Comment #66 - Posted by: Bill M. m/48/5'3"/135 at June 18, 2013 9:28 AM

135 lbs.

19:20

Comment #67 - Posted by: Ukkrew at June 18, 2013 9:33 AM

M/27/5'10"/180

Had to scale to 115 on the squats because of my bad hamstring.
No rest at all: 13:02.31

Can we not do legs for a while? I can't even climb my stairs to go take a shower.

Comment #68 - Posted by: Dan at June 18, 2013 9:41 AM

m/43/5'8"/180

Set of 21 @ 135
then scaled the rest to 115#
home made GHD w/folded up gymnastics mat and heavy bag. GHD were brutal--dizzy

27:57

Comment #69 - Posted by: Mike Andridge at June 18, 2013 9:46 AM

Before the wod I done 5 sets of 3 reps hand stand push up and muscle ups as I'm working on them. Then done the wod but had to do squats at 95lbs. Squats are my weakest movement. Any tips for a beginer with the squats ? I'm finding back squats ok, front squats I'm finding holding the bar uncomfortable and over head squats I'm only using about 50lb. I crossfit at home as no boxes near me and only have YouTube as a teacher/ coach! Any help would be great, thanks

Comment #70 - Posted by: Sean uk new to crossfit at June 18, 2013 9:53 AM

23:25 RX

Comment #71 - Posted by: Sculpted Brandon at June 18, 2013 9:53 AM

Forgot to say that first 21 reps were GHD sit-ups (ouch), rest of them were regular sit-ups.

Comment #72 - Posted by: Glorybelle (F/43/5'5/134) at June 18, 2013 9:57 AM

80kg front squat
Abmat sit ups.

30:00

Crossfit Underdog !

Comment #73 - Posted by: Agustin Guadagno at June 18, 2013 10:03 AM

21:24 scaled to 40 kg ~ 88 pounds

Comment #74 - Posted by: Robbert Boukens at June 18, 2013 10:05 AM

M/36/5'4"/144lbs
Subbed 135lbs for front squat
13:00

Comment #75 - Posted by: Matt Burritt at June 18, 2013 10:05 AM

Babak, I think you need to reexamine what the workout was asking you to do. Even if you scaled down 30 pounds for squats, you aren't beating everyone else by 15 minutes. Better to figure out now what you're misunderstanding, so you have better comparables in the future. Good luck!

Comment #76 - Posted by: Jeremy L at June 18, 2013 10:25 AM

Switched it around a little bit

Med ball sit ups 21-18-15-12-9-6-3 @20lbs
185 lb front squat 3-6-9-12-15-18-21@185lbs

after the round of 9 front squats i felt like I was slowly going to die with every rep. 23:12

M/20/175

Comment #77 - Posted by: Sean at June 18, 2013 10:37 AM

Running a day behind in WODs. Made up yesterday's WOD 130617 today; results at yesterday's WOD comments.

Comment #78 - Posted by: fargingbastige (M/46/6'0"/195) at June 18, 2013 10:43 AM

I plan on trying crossfit for a while. My question is am I only supposed to do the WOD, or should the WOD just be a part of my daily routine?

Comment #79 - Posted by: HDH at June 18, 2013 10:49 AM

29:25. PR. Brutal.

Comment #80 - Posted by: Michael m/50/5'9"/175/MI Survivor at June 18, 2013 11:10 AM

Wanted a fast workout so subbed 65# overhead squats for front squats.

9:25

Slower, heavier, front squats next time.
Semper Fi!

Comment #81 - Posted by: MajorDad M/53/6'3"/165 at June 18, 2013 11:12 AM

I did this WOD in 11:12, i wanna know if it's a good time ?

Comment #82 - Posted by: Philippe at June 18, 2013 11:12 AM

Capped myself at 15 minutes
DNF
Rx'd
Finished the round of 6 on both

Comment #83 - Posted by: Newmann at June 18, 2013 11:13 AM

I did this WOD in 11:12, i just wanna if it's a good time ?

Comment #84 - Posted by: Philcrossfit at June 18, 2013 11:15 AM

#135 front squat 30:00. I don't always do front squats, but when I do I do them very slowly

Comment #85 - Posted by: DJ at June 18, 2013 11:15 AM

m/40/155

33:03
rx'd FS weight (proud of that!)
no ghd; used decline sit-up bench @ max angle

Comment #86 - Posted by: Hooper at June 18, 2013 11:42 AM

15:02

Comment #87 - Posted by: Roma at June 18, 2013 11:54 AM

19:11

Comment #88 - Posted by: Andrew at June 18, 2013 11:56 AM

18 through 3
135# front squats
K's to E's
13:24
Then
15 PullUps
Good Workout

Comment #89 - Posted by: dyagg at June 18, 2013 11:58 AM

M/50/145/5'5"

Scaled FS to 135

22:04

Comment #90 - Posted by: Kona Cole at June 18, 2013 12:01 PM

34:55 Rxd I know, no excuses but I was sick and solo today... this WOD sucked.

Comment #91 - Posted by: Dan M/27/225/6'3" at June 18, 2013 12:04 PM

#44 hey man thank for the reply, my question was, if i did the WoD just as it said on the page, rep range and weight i mean. do i count that as a rx'd or not?? on top of that you said that making the sets smaller is a no bueno right. So next WoD should I get a weight i can move more efficiently to better my time??

Comment #92 - Posted by: yamil cruznavarro at June 18, 2013 12:06 PM

M/31/5'11/170

Scaled to 135lbs

13:20

Absolutely fried my legs I can hardly walk. I love that feeling!

Comment #93 - Posted by: Chris cothliff at June 18, 2013 12:14 PM


11:28 - 70# FS/ 12# weightet su's for ghds

4 mile run - not timed just listened to good music!

Comment #94 - Posted by: Energizer Bunny at June 18, 2013 12:21 PM

yamil, I understand now. Yes, you are correct. If you do the wod just as it says, that is rx'd or perscribed. If you lower the wieght or number of reps the is called 'scaling' and that is your decision. Your workout should be difficult, but if you need to break the set up into many smaller sub-sets with rest or it takes you a lot longer to complete the workout than the other times you are seeing her, then you might consider scaling.

BTW, i am no expert, just trying to be helpful.

Comment #95 - Posted by: jmu alum at June 18, 2013 12:22 PM

21-18-15-12-9-6-3 rep rounds of:
40 kgs Front squat
Declined Sit-up

13:00

Comment #96 - Posted by: orkun at June 18, 2013 12:28 PM

Oh dear heaven!... this was pukie!... and I am not one to get queazy in workouts---Thought I was going to pass out twice! My sweat angel is still resting on the gym floor... hahahah

m/45/6'0"/238

as RX- 27:36

Time to eat!

Comment #97 - Posted by: John H. at June 18, 2013 12:28 PM

As rx'd, 15:12.

Ouch. Front squats got heavy fast. Broke all rounds of front squats into two sets, until rounds of 6 and 3. GHDs were harder than usual, but a welcome break. Hopeful that the legs survived this one - I can see lots of walking backwards down the stairs in my future.

Comment #98 - Posted by: Mel 40/m/5'10"/175 at June 18, 2013 12:34 PM

I felt terrible all wod. Did it with 82.5 kg and GHD sit ups
My time was 36:30
Front squats are not my thing
Wanted to cry also around reps 12
Afterwards felt increasingly great
Now i am happy with my performance, although next time i hope to shave some time, by properly warming up

Comment #99 - Posted by: Blas-Argentina at June 18, 2013 12:47 PM

F/29/5'4/145

135# front squat

Sub'd 30" box and anchored toes on squat machine for GHD sit-ups. I felt the burn, and super dizzy!

33:06

Looking at the women and men I am thinking I should have scaled lighter since I had to rest so much. That was HEAVY!!!

Comment #100 - Posted by: Andre at June 18, 2013 12:50 PM

strength/skill
10 rounds of
2 deadlifts (125-125-145-145-155-165-175-175-180-195)
5 pull-ups ...still suck at these, lots of work to do


then
21-18-15-12-9-6-3:
front squat @ 95#
no GHD, subbed v-ups
18:20

ouch.

Comment #101 - Posted by: Danielle f/24/5'4/133 at June 18, 2013 12:58 PM

13:20 as rx'd

Comment #102 - Posted by: Brock at June 18, 2013 1:22 PM

95# front squat
9:20

probably scaled too much, went unbroken whole way through

Comment #103 - Posted by: JRL M/29/5'8"/160 at June 18, 2013 1:26 PM

18:49 at 135#

Comment #104 - Posted by: DLong (M/37/5'10"/185) at June 18, 2013 1:33 PM

Can i use a rack?

Comment #105 - Posted by: CrossFit Quito at June 18, 2013 1:34 PM

M/26/5'11"/235
21/18/15(55#)/12(65#)/9(75#)/6(85#)/3(115#) 3 rep pr
and floor sit ups.
23:35

Comment #106 - Posted by: Ryan at June 18, 2013 2:17 PM

17:19 still out if it from yestersays

Comment #107 - Posted by: Mack at June 18, 2013 3:00 PM

M/37/5'7"/168
135# lost some time due to only one GHD 23:03

Comment #108 - Posted by: Anger Ranger at June 18, 2013 3:01 PM

17:19 tough one after yesterday

Comment #109 - Posted by: Mack at June 18, 2013 3:01 PM

m/41/220/5'11
started at 135 for front squats
dropped to 125 for round of 12 and remainder.
no equipment for GHD at my gym so subbed in ab mat situps.
28 minutes to finish.
This one was a killer. I'm finding it true what they say about Crossfit shredding one-dimensional athletes. For the past several years, I only did body-building style weight workouts, and find myself huffing and puffing on most Crossfit workouts, as they tend to be more cardio based. Today's workout was a light weight compared to my normal FS load, but the 84 reps is what killed me. Not my usual 3 sets of 8-10! I will keep at it, as I am seeing gains in strength and overall fitness even though I've only been crossfitting for a few months now.

Comment #110 - Posted by: Scott A. at June 18, 2013 3:06 PM

M/26/205
1st time doing FS in Cxfit so scaled back to 155#. Ensured proper form and range of motion. 20:18 Kicked my #%*! Hipflexors are shot

Comment #111 - Posted by: JGlass at June 18, 2013 3:30 PM

19:30

Comment #112 - Posted by: Brad/6'4"/200/m/32 at June 18, 2013 3:31 PM

Scaled to 95#(53.5kg) barbell front squat

21-18-15-12-9-6-3 rep rounds of:
96 pound Front squat
GHD Sit-up(swiss ball)

14:19

Comment #113 - Posted by: Saganamooo/M/24/5'5"/132(60kg) at June 18, 2013 3:35 PM

Scaled to 96#(43.5kg) barbell front squat

21-18-15-12-9-6-3 rep rounds of:
96 pound Front squat
GHD Sit-up(swiss ball)

14:19

Comment #114 - Posted by: Saganamooo/M/24/5'5"/132(60kg) at June 18, 2013 3:38 PM

@103 / CrossFit Quito, you can absolutely use a rack!

Comment #115 - Posted by: Gavin at June 18, 2013 3:40 PM

M/32/200/72

Rx'd

21:36

Ouchie mama!! Now for my next wod, I rep stand up from recliner. It's gonna be a bear.

Comment #116 - Posted by: SeanP at June 18, 2013 3:43 PM

20:55 as rx'd

Comment #117 - Posted by: Rowan M/48/5'5"/150 at June 18, 2013 3:45 PM

GHD sre killer after lunch...oh boy.

M/43/6-1/ 297. 25:26
3RD year crossfit

Comment #118 - Posted by: Skippy at June 18, 2013 3:54 PM

(M/25/198lb) Popping my comment cherry
Time:14:32
FS-185# had to use a decline bench for sit ups

Comment #119 - Posted by: Tyler Nash at June 18, 2013 4:01 PM

34:17

Comment #120 - Posted by: Pacers at June 18, 2013 4:20 PM

14:43

Comment #121 - Posted by: Felipe brasil at June 18, 2013 4:33 PM

135lb front squat and used a free decline bench instead of GHD bc of lack of equip. 25:20

Comment #122 - Posted by: Brad at June 18, 2013 4:36 PM

Scaled to 135 front squats (groin)
21:23

Comment #123 - Posted by: Jonblaze at June 18, 2013 4:39 PM

Scaled to 115lbs, should have scaled to 135.

10:49

Comment #124 - Posted by: JTJ/M/29/160 at June 18, 2013 4:54 PM

21:53 rx'd. Tough one. Extremely hot here in South FLA.

Comment #125 - Posted by: Kurt M/39/185 at June 18, 2013 4:58 PM

M/35/6'3"/200

14:40 at 135 w/2-for-1 abmat sit-ups for GHD sit-ups.

Comment #126 - Posted by: Ben S at June 18, 2013 5:04 PM

Sub 135 squat
24:51
May not walk tomorrow.

M/30/165

Comment #127 - Posted by: Dan at June 18, 2013 5:15 PM

And kudos to the rx'd on this one!

Comment #128 - Posted by: Dan at June 18, 2013 5:16 PM

13:02

FS @ 65#

F42/227/5'9

Comment #129 - Posted by: Trina at June 18, 2013 5:18 PM

CFWU X3 rds, no situps
Did DL for strength today, 350lb 1RM, new pr!
Then scaled the FS for today down to 135lb
19:52. Back yelped on last 2 sets of ghd. Hip flexors tight, did some mobility and feel better

Comment #130 - Posted by: sebastian 44/178/6'2" at June 18, 2013 5:27 PM

scaled to 95# Front Squats
2x regular unanchored situps

14:05

Comment #131 - Posted by: texinma (m/44/150/5'7) at June 18, 2013 5:45 PM

Praus2018

135# FS w/ good mornings

17 min 17 sec

Comment #132 - Posted by: Praus at June 18, 2013 5:53 PM

Water Park WOD with Granddaughter
Être prêt
M/55/6’/210

Comment #133 - Posted by: Pete In Sun City at June 18, 2013 6:03 PM

Myself: (forgot to start timer) 75#, subbed regular situps so I didn't lose my barbell spot. After the WOD I did another 50 steep incline situps.
Partner: Rest day

Comment #134 - Posted by: rekite at June 18, 2013 6:07 PM

Scaled down to 130lbs front squat
15:08

Comment #135 - Posted by: JT (M/32/71/190) at June 18, 2013 6:50 PM

10:48 with 21-15-9 weight as rx'd

Comment #136 - Posted by: Bells at June 18, 2013 7:06 PM

13:28

Comment #137 - Posted by: Jonesy Boy at June 18, 2013 7:40 PM

finished day 8
29:55 back squat at 165 and abmat situps.

Forgot it was front squats.

Comment #138 - Posted by: Rob Hole M/45/5'10"/180 at June 18, 2013 8:01 PM

131# FS
situps (fitball)
26:06

Comment #139 - Posted by: lucio1928,M/41/184cm/96kg at June 18, 2013 8:09 PM

Equipment limitations necessitate scaling. 115 lb front squat, straight leg situps. 11:32.

Comment #140 - Posted by: J.Wood at June 18, 2013 8:25 PM

Scaled to 132# (60KG)
14.26

M/30/71KG

Comment #141 - Posted by: jbob at June 18, 2013 8:27 PM

Scaled to 135 pounds and did 2x Abmat sit-ups in lieu of GHD

21-18-15-12-9-6-3 rep rounds of:
135 pound Front squat
2x Abmat sit-ups

12:27.

Comment #142 - Posted by: Gavin at June 18, 2013 8:48 PM

16:46 165lb

Comment #143 - Posted by: Matt m/30/165/5'9 at June 18, 2013 9:11 PM

19:32

Comment #144 - Posted by: Ramsey at June 18, 2013 9:23 PM

M/28/6'/199lb

13:38 RX'd

Comment #145 - Posted by: Will Holliday at June 18, 2013 10:08 PM

M/27/5'9/187

My fitness seems to suck... Here's my story:
Started Front Squats Rx
21 (Broken): 6-3-2-1-2-2... etc.
Scaled to 172lb - SUCKS!
18 Broken - 3-2-1... Singles, sometimes doubles till the end.
Decided to keep the weight no matter what... How naive I was! After a couple of times being at the edge of falling the f*** down unconsciousness scaled the weight to 165 and kept on with doubles.

Starting my set of 12 with the only wish of falling down on the floor, crying and calling my mum, scaled to 160 and carried on with broken sets of 3, resting less than 10 secs in between.

During this workout, I hated everything and everybody - this WOD, people who have made up this WOD, crossfit, Mr Glassman who created crossfit, that bar with all those weights on and people who manufactured them. Finished, having crushed every f***ng inch of my body, with burning and exhausted legs, squeezed down, literally COVERED with sweat! That was AWFUL, just RELENTLESS, CRUEL, M A D ! ! ! The worst thing I have EVER felt in my f***ng entire life!!!

Well... What can I say - this is exactly WHAT I ABSOLUTELY LOVE CROSSFIT FOR!!!

Anxious about the next WOD! Get up and work your ASS off!

Comment #146 - Posted by: Dmitry at June 18, 2013 11:29 PM

16:09

Scaled front squats to 60kg
Subbed regular sit-ups for GHDs

Comment #147 - Posted by: Brett (24/M/188cm/77kg) at June 19, 2013 12:31 AM

Scaled the weight to 135.

Right at about 20 minutes, but I accidentally hit my watch towards the end.

Comment #148 - Posted by: Victor at June 19, 2013 12:51 AM

Day 2 back - scaled to 135lbs:

18:00

Comment #149 - Posted by: dsm19 M / 34 / 6'0 / 210 at June 19, 2013 2:43 AM

11:37 w/135# F.S.

Comment #150 - Posted by: ART/M/44/5'5"/150 at June 19, 2013 2:49 AM

28:13 - scaled to 95 lbs. with full ROM and good form. Dan C. 52 yoa/5'8/172

Comment #151 - Posted by: Dan Cottner at June 19, 2013 3:36 AM

My legs are screaming today...did yesterday with ab mat but Rx the FS weight.

Comment #152 - Posted by: cmc096 at June 19, 2013 3:58 AM

15:20

100lb

used swiss ball for ghd's

Comment #153 - Posted by: Simon Boote M/41/13st 7lb/6'/ at June 19, 2013 5:02 AM

Did front squats at 2x 50 dumbells and regular sit ups 14:04

Comment #154 - Posted by: JP,M.A. M/50/69.5"/190 lbs at June 19, 2013 6:06 AM

38/m/175
Rx 24:54

Comment #155 - Posted by: ffkwill at June 19, 2013 6:37 AM

135lb flexibility issues in the elbows n wrists trying to keep form.
M/51/5'6''/170

Comment #156 - Posted by: Bryant at June 19, 2013 6:49 AM

95lbs and abmat situps

13:07

PR by 1:03 from 2009. I'm 40 years old and stronger and fitter than I was at 36. Thanks CrossFit.

Comment #157 - Posted by: brett_from_wylie at June 19, 2013 7:01 AM

31:18 as rx'd. In retrospect, I should have scaled the weight but a great slog as rx'd - really wished in round 15, 12 and 9 for an easier path up from rock bottom but no such possibility. This WOD required some perseverance.

Comment #158 - Posted by: Kyle Bisceglie 46/m/5'10"/180 at June 19, 2013 7:35 AM

30:00

Not sure what the exact time was, forgot to hit stop on the clock. Started with 185 then after 11 dropped to 165 and stayed with 165 for the next ten reps. I stayed with 165 for the set of 18 and 15 reps then transitioned back to 185 and stayed there the rest of the way.

Comment #159 - Posted by: BW at June 19, 2013 7:42 AM

21:18 RX'd

Comment #160 - Posted by: Meat Axe at June 19, 2013 8:20 AM

85# front squat
broken in half at 21-18-15 full sets after
ghsu unbroken
12:50

Laura f/50/5'7/155

Comment #161 - Posted by: power-girl at June 19, 2013 8:51 AM

36
203
17:37 @ 115lb w 2-for-1 abmat (no GHD avail)

Comment #162 - Posted by: Chop at June 19, 2013 8:59 AM

with 60 kilos front squats and weighted sit ups (anchored,10 kilos) 17:31
annihilator

Comment #163 - Posted by: Alex Cross at June 19, 2013 9:13 AM

RX'ish... 25:02
#185 FS
Sub* T2B for GHD (Don't have one at work)

Did at my fire station. Broke the Double digit FS in 2 sets and hit the singles unbroken...(was def slow getting back on bar... Needed a can of "man up" today! Haha) hit the T2B unbroken atleast. Overall good WOD. Probably could of drop the FS to #165 to have a chance at unbroken but glad I tried RX weight to know where I stand. :-) good luck to all who try WOD!

Comment #164 - Posted by: Luke McIntosh at June 19, 2013 9:21 AM

M/27/165/5'8

@115 and Reg sit-ups

12:03...quite happy with my time but I really gotta get my leg strength up.. My mobility is horrible. Tried it RX but had to scale down...

Have a good one guys.

Comment #165 - Posted by: E-One at June 19, 2013 10:31 AM

M/32/5'8"/233

sub'd 100# and regular sit ups

15:06

Comment #166 - Posted by: rvt1443 at June 19, 2013 10:49 AM

Still scaling down due to rhabdo recovery:

Wall squats and regular sit-ups.

10:58

M/38/5'10"/206

Comment #167 - Posted by: MK44 at June 19, 2013 10:54 AM

Slowly ramping back up after rhabdo and a long layoff:

Wall squats and regular sit-ups

10:58

M/38/5'10"/206

Comment #168 - Posted by: MK44 at June 19, 2013 10:55 AM

Made up on 130619-Wed
As RX'd; Time - 24:01
Brutal on the quads, hams & hip flexors.

Comment #169 - Posted by: fargingbastige (M/46/6'0"/195) at June 19, 2013 11:10 AM

@95lbs.. 13:21

Harsh WOD to follow up my squat day on monday!

Comment #170 - Posted by: Rueben at June 19, 2013 11:37 AM

20:00

Scaled to 132lbs, but cleaned the bar from the ground (no rack).

M/35/5'10"/176

Comment #171 - Posted by: Mart at June 19, 2013 11:39 AM

33:38

175lbs FS
TTB instead of GHD situps (bar between rings for TTB so a bit of swing)

Front squats broken up as such:
Rd of 21: 5-3-3-3-3-2-2
Rd of 18: 3-3-3-3-3-3
Rd of 15: 3-3-3-3-3
Rd of 12: 3-3-3-3
Rd of 9: 5-4
Rd of 6: 3-3
Rd of 3: 3

TTB broken up as such:
Rd of 21: 12-9
Rd of 18: 12-6
Rd of 15: 10-5
Rds of 12, 9, 6, and 3: unbroken

Comment #172 - Posted by: James M/30/5'7"/160 at June 19, 2013 11:43 AM

M/26/182

RX 18:23

Comment #173 - Posted by: AdamB at June 19, 2013 12:27 PM

M/175/6'0

155lb FS
Ghds

22:28. My core is fried.

Comment #174 - Posted by: Luis Estrada at June 19, 2013 12:36 PM

16:59

Sub'd 155# for 185#

Comment #175 - Posted by: Nicholas (M/28/5'10"/175) at June 19, 2013 1:09 PM

19.14
60kg

Comment #176 - Posted by: Marc 43 200 6' at June 19, 2013 1:28 PM

F/43/180/5'10"

I used 135# for the front squat and a squat rack
I used the abmat for the sets of 21 and 18 and the GHD for the sets of 15 to 3. I feel that around 50 GHD's in a rod are sufficient for me right now. I'll be sore, but not wrecked.... My legs, on the other hand....

17:15

Comment #177 - Posted by: JuliePlatt at June 19, 2013 1:30 PM

Lol...comment #146 is hilarious :D

Comment #178 - Posted by: James at June 19, 2013 3:03 PM

squats @ 135#

8:27

Comment #179 - Posted by: Jeff at June 19, 2013 4:05 PM

Scaled down to 65 for the first half, should have gone heavier. Switched to 75 for 9, 6 and 3. Did situps instead of GHD situps. 19:36.

Comment #180 - Posted by: Deidre at June 19, 2013 4:33 PM

18-15-12-9-6-3
95lb Front Square and GHD

Compare to:
090707 - 24:24 (scaled to 135lb.)

Comment #181 - Posted by: B. Rhaly at June 19, 2013 4:39 PM

18:30

185 pd fs
situps on a hill.

Brutal on the legs

Comment #182 - Posted by: hollyhog at June 19, 2013 5:14 PM

Female/38/5'3/118
Scaled to 155/time 26:30

Comment #183 - Posted by: Danielle Vlahos at June 19, 2013 5:39 PM

50:42

Comment #184 - Posted by: myles456 at June 19, 2013 5:48 PM

43/m/185

135lb front squats

15:47

Comment #185 - Posted by: JackM at June 19, 2013 9:27 PM

29:33 Changed this one up a bit:
21,18,15,12,9,6,3 of:
135LB Back Squat & Leg raises until vertical.
In between the two moments I did: 5 tripod pike up to headstand and 5 tripod straddle up to headstand

Comment #186 - Posted by: MAGNUS 27/5'8"/160 at June 20, 2013 12:08 AM

13:08 @ 95lbs

Comment #187 - Posted by: abh 27/f/130 at June 20, 2013 5:37 AM

16:28 rx'd

Comment #188 - Posted by: Peter Nemr 32/M/175# at June 20, 2013 8:35 AM

m/23/183/85
21,18,15,12,9,6,3 - 85kg 39:55

Comment #189 - Posted by: Andrei Russia at June 20, 2013 9:22 AM

14:22

Comment #190 - Posted by: mrd m/29/5'10"/195 at June 20, 2013 9:50 AM

regular or abmat situps subbed for ghd

Alison 9:03 (65)
Marianne 10:08 (65)
Katie K 9:30 (35)
Megan K 9:19 (45)
Lil' Kim 10:51 (55)
Erin K 9:21 (45)
Aaron S 7:08 (8k goblet)
Austin 7:00 (12k goblet)
Collin 7:43 (12k goblet)
Elizabeth 7:05 (8k goblet)
Erika 7:07 (8k goblet)
Frankie 9:09 (12k goblet)
Seth 10:20 (8k goblet)
Josh 10:54 (16k goblet)
Murley 8:58 (75)
Elle 4 1/2
Chris 10:44 (115)
Master P 4:39 (35/21-15-9)
Aaron 6:58 (8k goblet)
Ricky 7:52 (45)
Connor 8:01 (45)
Jacob 8:58 (95)
Katie 7:29 (15)
Abby 8:43 (15)
Emma 8:18 (75)
Barb 7:32 (15)
Josh 7:22 (115)
Alex 7:13 (105)
Cara 7:49 (45)
Aly 8:11 (65)
Cam 7:05 (105)
Amanda 9:09 (45)
Veronica 6:09 (12k goblet)
Jamie 8:08 (15)
Mrs. Pip 8:44 (45)
Kyle 9:05 (45)
Joyce 8:36 (8k goblet)
Sandi 8:58 (35)
Wendy 11:11 (35)
Crystal 6:10 (25)
Mrs. Carey 8:19 (45)
Mr. Carey 9:21 (65)
Jacqueline 7:04 (45)
Shannon 9:27 (65)
Jesse 9:16 (75)
Jay 8:48 (95)
Buzz 8:40 (115)

Comment #191 - Posted by: Champions Club at June 20, 2013 10:09 AM

135 lbs.
started with 15 rep round

16:35

Comment #192 - Posted by: Brett C. m/31/6'0"/175lbs. at June 20, 2013 12:26 PM

19:01
Scaled to 155 after first 12 reps took FOREVER
GHD's rigged on lat pull down machine w/Swiss ball, full ext floor to ankles
M/31/5'6"/183

Comment #193 - Posted by: McNerney at June 20, 2013 1:16 PM

22 min flat,
scaled front squats to 11lb (50kg)
did floor sit ups.

Comment #194 - Posted by: maddie at June 20, 2013 5:37 PM

18:18

95 lbs. to work on form

Comment #195 - Posted by: Marty/164/33/5'7" at June 20, 2013 5:47 PM

DNF: 18:34

Rounds as follows:

21: 185#
18: 185#
15: 155# (4), 135# (11)
12: 135# (4) stopped.

Bit off more than I can chew @ 185#. Was wasted by round of 12 and decided to stop. Golfing in a tournament in AM and didn't want to overdo it. All front squats A to G.

Comment #196 - Posted by: Ronnieboy M/50/5'9"/185 at June 20, 2013 6:32 PM

21:57. Used 135 for FS, done at 1600 at work, about 100 deg. In the bay.

Comment #197 - Posted by: ScottMacArthur at June 20, 2013 7:22 PM

28:00 rx from the floor

Comment #198 - Posted by: mike at June 20, 2013 7:28 PM

Scaled to 135 for the squats, my legs are sore from a big back squat day a couple days ago.

20:39

Comment #199 - Posted by: Yockey at June 20, 2013 9:24 PM

M/222/6'3/38yo

135lb FS
GHD
21,18,15,12,9,6,3

18:04

Smoked!

Comment #200 - Posted by: Joe Hamm at June 21, 2013 3:57 AM

M.5'11.177.41

Scaled to 105lbs
GHD as Rx'ed

19:29

In hindsight could have done more weight on the FS but wanted to focus on maintaining form for my first time doing this many reps

Comment #201 - Posted by: Eaux at June 21, 2013 11:51 AM

rx 23:08

Comment #202 - Posted by: TSH at June 21, 2013 2:16 PM

28:46

Comment #203 - Posted by: Sempay at June 21, 2013 8:39 PM

Scaled to 95# front squat, GHD-ish sit-ups from pulldown bench (guessing 1/2-2/3 rom of full GHD)

8:08

Comment #204 - Posted by: matt h 51 180# 3.9.11 at June 21, 2013 9:53 PM

@ MK44 #167/168 - how'd you get rhabdo?

Comment #205 - Posted by: matt h 51 180# 3.9.11 at June 21, 2013 10:28 PM

115lb front squat
sit-ups
25:44

Comment #206 - Posted by: David Burns at June 21, 2013 11:22 PM

2013-06-22: 18:19 (135/GHSU/3:57-:39)
2009-07-07: 17:47 (135/Decline's)

Comment #207 - Posted by: gs at June 22, 2013 6:10 AM

M/6'1"/220

16:47/185lbs

Keep them coming!!!

Comment #208 - Posted by: CJ at June 22, 2013 6:46 AM

12:43
Sqts: 12/9, 10/8, 9/6, 8/4, 6/3, 6, 3
Situps: on floor, no anchor

Comment #209 - Posted by: PW56 at June 22, 2013 9:53 AM

21:37

95# front squats
ghd sit ups

Comment #210 - Posted by: Boo Boo F/25/5'8/148 at June 22, 2013 2:55 PM

45/m/176cm/74kg

135 pound (60kg) front squat

14:52 PR (last time 16:58)

No DOMS, quads sore right after the workout.

Comment #211 - Posted by: Memuc at June 23, 2013 10:31 AM

Jeff @ work
Used a rack for Front squats
18:12

Comment #212 - Posted by: Jeff & Charity @ CF Snohomish at June 23, 2013 5:58 PM

M/42/194/5-10

Massive scale to 135 from.
Mostly sets of 5/6 for front sqt,
GHSD on lat pull down station.
about 24 min, really sore legs next days, but a good kind of sore. Just getting older.
first 15 with 185, then dropped down.
Used a sliding rack thing for 18-15, then real rack 12-9, then slding rack 6-3. Got it done.

Comment #213 - Posted by: Matt A at June 24, 2013 5:47 AM

first 16 reps on 60kg(135pound), but it was too much, so I made it 50kg(110pound)
23:50

Comment #214 - Posted by: geshat, M/33/175cm/88kg at June 24, 2013 9:57 AM

@ work used rack for FS
18:12

Comment #215 - Posted by: Jeff & Charity @ CF Snohomish at June 25, 2013 8:45 AM

Definitely a heavy WOD on the legs. Begrudgingly did this one RX'd, but definitely should have gone down to 135-145-ish, but still chipped it away.

32:59 RX'd (~75% of 1RM for 84 reps and @ 148lbs BW)

Comment #216 - Posted by: Jason H. M/23/5'8"/149lbs at June 25, 2013 3:08 PM

F/12/105/5-3

10:40

45#
Floor sit-ups

Comment #217 - Posted by: Saeha at June 25, 2013 8:56 PM

utilized back squats
135@21
145@18
155@15
165@12
175@9
165@6@3
GHD as indicated

Comment #218 - Posted by: gpdjmac1 at June 26, 2013 12:19 AM

matt h: No definitive cause for rhabdo. Each bout followed a short layoff and involved a workout that included multiple sets of chinups to failure.

Comment #219 - Posted by: MK44 at June 26, 2013 2:40 PM

M/33/5'7"/168
155lb Front Squats
19:04

Comment #220 - Posted by: Mark Salzman at June 28, 2013 5:14 AM

subbed:
21-15-9-3
135#
sit-ups

13:56

still getting back into it after significant lay-off

Comment #221 - Posted by: pickle93 (m/42/6'/185) at June 29, 2013 5:48 AM

19'02"

Comment #222 - Posted by: RAD at June 29, 2013 5:58 PM

m/39/5'9/183
Done after heavy HPC WOD.
19:08
At least better than last time. FS still very broken. Core integrity terrible. Chest dropping pretty bad. Looking up a little seemed to help on later reps. Get good breath on way down.
7/7/09: 27:59

Comment #223 - Posted by: jrm at June 30, 2013 6:57 PM

24 flat with 155# FS.

Pretty long walk between bar and GHD, but that's no excuse, I needed the rest. I hope that I can sit up in bed tomorrow morning, and also that I can walk.

Comment #224 - Posted by: Matt J at July 1, 2013 12:07 PM

15:07 w/ 115lb & abmat sit ups vs
35:37 = 6 w/ 135lb, then rest w/ 115 11/11/05

1k row wu 4:01.

8 years in--kicking my own arse!

Comment #225 - Posted by: kevin o at July 1, 2013 4:50 PM

scaled:
115# fs
Modified GHD's until round of 12, then abmat

22:35

Comment #226 - Posted by: illis M/32/180/5'9" at July 4, 2013 10:51 AM

Scaled to 135 lbs. for Front Squat and did regular Sit-ups

17:58

Comment #227 - Posted by: Rob S at July 7, 2013 2:12 PM

52/m/186

Scaled to #135, 21:54

Comment #228 - Posted by: denob at July 8, 2013 1:12 PM

Buy in:
1mile run

21-18-15-12-9-6-3 rep rounds of:
95 pound Front squat
GHD Sit-up
16:02

Cash out:
800m run
Stretching

Comment #229 - Posted by: vic* at July 18, 2013 11:39 PM

Scaled Front Squat to 75% (135lbs)

25:15

Comment #230 - Posted by: Antonio M/24/5'11"/166lbs at July 19, 2013 1:04 PM

As Rx'd - 22:38 (PR) Down from 34:35

Comment #231 - Posted by: Edwin 30/M/68"/170 at July 23, 2013 8:02 AM

scaled to 165#

44:28

m/42/5'8/240

Comment #232 - Posted by: phat boi at July 25, 2013 3:30 PM

22:12 scaled 155lb(85%)/GHD over bench

Comment #233 - Posted by: zenoperegrinus at February 28, 2014 1:08 AM

CFWUx2
37:47 (-7:43)

Comment #234 - Posted by: Doug at April 23, 2014 4:56 PM
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