July 13, 2013

Saturday 130713

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Post time to comments.

Compare to 100215.

ShaunCleary_BeachPushup_th.jpg

Enlarge image

Steve Abgarian and Kaitlyn Fitzgerald.


CrossFit Games Update Show: July 12, 2013 - [video]


"A Champion Returns" with Mikko Salo - [video]

Posted by Pukie at July 13, 2013 5:00 PM
Comments

hi i suffered from a stroke almost 3 yrs now and i was wondering if the is a beginners routine i can use.. by beginner i mean my left side has little to none strength... please reply or email me thank you all in advance joserivero25@gmail.com

Comment #1 - Posted by: jose rivero at July 12, 2013 5:50 PM

So like...4 workouts in one?

Comment #2 - Posted by: Jacob at July 12, 2013 5:54 PM

Never was afraid of a workout till I started crossfit.

Jose, go to "start here" on the left side of the screen and click on brand x. They have scaled versions of the wod for most abilities. Hope this helped.

Comment #3 - Posted by: hollyhog at July 12, 2013 6:04 PM

We just did squat clean and jerk yesterday. Again today?

Comment #4 - Posted by: Brad Evers at July 12, 2013 6:17 PM

Ho-Lee-Smoke! Killer... gonna be a long one.

Comment #5 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at July 12, 2013 6:20 PM

If you are really good, like CF athlete good, this will be done in ~20 minutes.

For most of us, this will take 30-35 minutes and that is a great time.

Comment #6 - Posted by: Gavin at July 12, 2013 6:24 PM

Mikko is an inspiration! He is the epitome of positive thinking. GO MIKKO!!

Comment #7 - Posted by: Dave at July 12, 2013 6:37 PM

Don't have the real estate to lunge 300 ft. How many lunges in place does 300 ft equal?

Comment #8 - Posted by: D at July 12, 2013 6:49 PM

Jose #1

Try CFk (http://www.crossfitkids.com--link on left). Similar, but lighter and w/ more bodyweight exercises.

Comment #9 - Posted by: Jay at July 12, 2013 6:55 PM

Jose @ #1

CrossFix BrandX posts official scalings for the WODs. Use the link

Start Here! >> BRANDX SCALED WORKOUTS

on the left, then click on the CrossFit WOD forum and select a WOD to read the various scalings.

They use a "dog pack" metaphor, so "Big Dawgs" do the full WOD, and "Puppies" (you) do the easiest versions with little or no weight, reduced rep schemes, and so on.

Good luck.

Comment #10 - Posted by: BC at July 12, 2013 7:08 PM

300 feet lunges is equal to 100 walking lunges alternating

Comment #11 - Posted by: Freddy at July 12, 2013 7:14 PM

Love that Mikko!!

Comment #12 - Posted by: Glorybelle (F/44/5'5/134) at July 12, 2013 7:35 PM

31:38.

Scaled cleans, MUs, thrusters and walking lunges. Everything else Rx.

135 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 full ROM ring dips
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
95 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 25 lb plate held overhead

Comment #13 - Posted by: Gavin at July 12, 2013 8:38 PM

It looks like you guys are not messing around! Thank you!

Comment #14 - Posted by: Rachel Gamallo at July 12, 2013 8:55 PM

I want know crossfit and wanna try it, problem is I dont know the terms and exercises and corresponding benefits and what muscle will benefit.


Thanks

Comment #15 - Posted by: Jimmy at July 12, 2013 8:59 PM

@Jimmy. Try the FAQ and EXERCISES section at the left side of the page, its great for beginners. And as a beginner, take it slow and scale as needed(you don't want to get injured!) As for the second part of your question, your body is one piece, treat it as such.

Comment #16 - Posted by: Jay at July 12, 2013 9:52 PM

This is what I get for getting behind in my 30 day challenge. Dammit!! Doing this first thing tomorrow and my two missed days in the afternoon. FAAAHK.

Comment #17 - Posted by: Angelina my Bambina at July 12, 2013 10:11 PM

@ 14 Jay

I love your response to the newbie, especially the part about your body being one piece. Well said!

This workout is going to be killer!

Comment #18 - Posted by: Matt at July 12, 2013 10:22 PM

Question; Dumbell push press 40# in each hand or 20# in each?

Comment #19 - Posted by: Rachel Gamallo at July 12, 2013 11:05 PM

29:31

Scaled with 50 kg squat clean, 50 kg thruster, 15 kg plate overhead

Comment #20 - Posted by: Fred 39/176/75 at July 13, 2013 1:52 AM

Anyone have any idea whether or not the lunges need to have full arm lockout with the 45 pound plate?

Comment #21 - Posted by: Victor 180/26/6'1" at July 13, 2013 2:47 AM

In order to figure out lunges equivalent to 300 feet you could lay a tape measure down, and take a handful of walking lunge strides and record the average. That way you get more of a realistic estimate of what your stride length on the lunge would be on average.

It doesn't specify that you need to lock out overhead, so I would guess it's all your preference.

Comment #22 - Posted by: R.I.P. Milton Friedman at July 13, 2013 4:20 AM

RIP shoulders, Rx'd thrusters broke me

Comment #23 - Posted by: Shep9 at July 13, 2013 4:30 AM

@Rachel G, I looked at the comparison date comments and sounds like people did 40# each arm.

Oh, I will definitely be scaling this WOD!

Comment #24 - Posted by: Glorybelle (F/44/5'5/134) at July 13, 2013 5:32 AM

27:53

Scaled thrusters to #95 and MU to3x3. Pu/dips
All others rx'd.
28/m/5'5"/165

Comment #25 - Posted by: Phil at July 13, 2013 7:03 AM

37.15

Comment #26 - Posted by: elaine at July 13, 2013 7:05 AM

46:33

135# clean squat
15 chest to bar pull-ups sub for muscle up
115# thrusters
300 feet walking with 25#
everything else as Rx'd

29/M/5'9"/165

Comment #27 - Posted by: SGA at July 13, 2013 7:11 AM

135# clean squat
15# muscle ups
40lb dumbbell press 30#
150# lunges 45lb plate


Comment #28 - Posted by: ;) at July 13, 2013 7:18 AM

26:41 Rx'ed

I got blisters in my blisters now..
Was a good workout on my restday :P

23/M/169cm/73kg


Comment #29 - Posted by: Marius at July 13, 2013 7:38 AM

Pack scaling, modified:
10 Squat cleans, 115 lbs
20 Toes to bar
20 Box jumps, 24 inch box
10 Seated muscle-ups, arms fully extended
20 Dumbbell push press, 25 lb dumbbells
20 Double-unders
10 Thrusters, 95 lbs
20 Pull-ups
20 Burpees
200 ft Walking lunge, 25 lb plate held overhead

22:25

Comment #30 - Posted by: Joe Northside m/34/70"/200 at July 13, 2013 7:45 AM

31 | Male | 5'8" | 160 lbs. | 16%

45:43

All weights 65 lbs, except 45 lb lunge
10 pull-ups (avoid hand rip)
Pull-ups and dips substituting for muscle ups

Comment #31 - Posted by: Dave at July 13, 2013 7:49 AM

Actually, I am 30 and get mixed up on how old I am.

Comment #32 - Posted by: Dave at July 13, 2013 7:51 AM

looks like awesome WOD ... but traveling ... 4.5 mile run, 8:45/mile

M/52/194lb

Comment #33 - Posted by: Mazz at July 13, 2013 8:09 AM

1:14:01

Comment #34 - Posted by: BW at July 13, 2013 8:18 AM

Dear Crossfit - it appears that your WOD programming has changed in the recent weeks.

In the past two years I have been addicted to doing your WODs, massively scaled since I am 61 and never lifted before.

You always kept to a 3 day work out one day rest and not repeating very hard workouts of one muscle group over multiple days (for what I thought was needed muscle repair)

Now those approaches appear to have changed. Are your principles changing, new programmer due to vacation?

Has any one else noticed or is this change in my imagination?

Comment #35 - Posted by: GD at July 13, 2013 8:19 AM

For time:
135# Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
45 bar dips
40 # dumbbell Push press 30 reps
65 single unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
100 Walking lunges with 45lb OH
34:22

Comment #36 - Posted by: Tod at July 13, 2013 8:43 AM

GD @35,

I've been hanging out here for going on 8 years. The WODs have indeed changed over that time, but not in the way you note. They are heavier. The requested weights to do the WOD Rx'd are higher on the newer WODs IMO. Why? Well, the Main Page of CrossFit.com has programming that is meant to challenge the fittest, best athletes in the world. After some 11 years of publishing these WODs we now have a fitter pool of athletes than the group available in 2003, because they've been doing CrossFit! In order to challenge them to the same degree as was once done with a 225# deadlift it is now necessary to ask for 305#, for example. We also have more Hero WODs since the program has been around longer, and Heroes are hard.

Your observation on schedule is apparently in response to this last cycle when the "CrossFit for Hope" WOD was posted on a what would usually be a Rest Day. Prior to that and so far subsequent to that it is still 3 on/1 off. "CrossFit for Hope" was a special event. No change in schedule that I can see.

As far as working one muscle group over multiple days this is not new at all. I program for an Affiliate and use older Main Page programming as a template. Let me assure you that there are innumerable instances where the same exact movement was programmed for several days in a row. How about a Murderess' Row of "Fran", "Helen", and "Angie". Pull-ups much? Weightlifters may clean or sn@tch every day, all week. In your job you may run or jump or lift the same way every day all week. Constantly varied training will occasionally prompt us to do Cleans 2 days in a row.

Just for fun go back to, say, 2006 and look at the programming. I think you'll find that what I've mentioned is true. Feeling oppressed by heavy Cleans a couple days in a row? No worries. Scale the weight or scale the reps. Maybe even scale the reps all the way to ZERO.

Two years in, it's still you vs. you.

Cheers.

Comment #37 - Posted by: bingo at July 13, 2013 8:46 AM

Ran 2.35 miles for wu
75 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 22 inch box
15 by 3 pull-ups and 3 dips as sub for Muscle-ups
20 pound dumbbell each hand, push jerk, 30 reps
30 tuck jumps as sub for Double-unders
65 pound Thruster, 15 reps
30 Pull-ups, one band
30 Burpees
100 lunges with 25 pound plate OH
40:46
Ran 2 miles for cd
Stick a fork in me, I'm done.

Comment #38 - Posted by: Glorybelle (F/44/5'5/134) at July 13, 2013 8:50 AM

155 pound Squat clean, 15 reps (subbed for 113 lbs)
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups (jumping on the rings)
40 pound dumbbell Push press / push jerk, 30 reps (83 lbs using barbell)
30 Double-unders
135 pound Thruster, 15 reps (subbed for 83 lbs)
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead (subbed for 35 lbs plate)
48:07

Comment #39 - Posted by: mikey at July 13, 2013 8:51 AM

65 pound Squat clean (15 reps)
30 toes to bar
30 box jump, 24 inch box
15 jumping on the rings
kettlebell push press
200 single unders
65 pound thruster (15 reps)
30 pull-ups
30 burpees
100 walking lunges with 25lb plate weight overhead
47:33

Started crossfit about 2 weeks ago.
30/f/62"/130 lbs

Comment #40 - Posted by: Lori at July 13, 2013 9:03 AM

Scaled to the following:

15-115# Squat Clean
30-Toes to Bar
30-Box Jump, 24"
10-Muscle Ups
30-30# Push Press
90-Single Unders
15-95# Thruster
30-Pull Ups
30-Burpees
200ft-Walking Lunge w/45#

33:41

Comment #41 - Posted by: IanJ (M/31/5'6"/150) at July 13, 2013 9:13 AM

Smoke check!!! Hit the wall about half way through the burpees.

Time 29:21

Substitutions: 45# barbell for OH w-lunges

Comment #42 - Posted by: Adam at July 13, 2013 9:17 AM

26:13

That one sucked.

Comment #43 - Posted by: Karl at July 13, 2013 9:20 AM

@Dave, your age comment made me laugh. Oh, to be 30 or 31 again.

Comment #44 - Posted by: Glorybelle (F/44/5'5/134) at July 13, 2013 9:22 AM

I took out the things my knees would object to. So, it looked like this instead:

155 pound Power clean, 15 reps
30 Toes to bar
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
30 Pull-ups
30 Burpees
300 feet Walking lunge, unweighted

27:54

Muscle ups took the longest.

Comment #45 - Posted by: Kevin C. (M/54/5'11"/182) at July 13, 2013 9:22 AM

Glorybelle-just imagine you I feel!

Comment #46 - Posted by: Kevin C. (M/54/5'11"/182) at July 13, 2013 9:24 AM

Glorybelle- I meant to say, just imagine how I feel, at 54!

Comment #47 - Posted by: Kevin C. (M/54/5'11"/182) at July 13, 2013 9:26 AM

F/51/5'6/122
22:58 pack scaling
75# squat clean 10 reps
20 toes to bar
20 box jumps
10 muscle up progressions black band
20# dumbells push jerk- should have used 25 20 reps
20 tuck jumps
65# thrusters 10 reps
20 dead hang pull ups
20 burpees
200 ft walking lunge 20# dumbell

Comment #48 - Posted by: D.S. at July 13, 2013 9:31 AM

Scaled
15 100 lb squat cleans
30 hanging knee raises
30 box jumps 24"
30 dips
30 35 lb dumbbell push presses
15 80 lb thrusters
30 pull ups
30 walking lunges 25 lb overhead
10 5 sec push ups

Time 29:41

Comment #49 - Posted by: Roto at July 13, 2013 9:48 AM

38/m/175
Rx 37:30

Comment #50 - Posted by: ffkwill at July 13, 2013 10:11 AM

mikko is a beast he seems like hes got the fire this year

Comment #51 - Posted by: bubba 205/24/5'9" at July 13, 2013 10:24 AM

38:51 rx

Way to go Mikki Salo, you are an inspiration to all of us. Good luck!

Comment #52 - Posted by: gb 45/m/71"/185# at July 13, 2013 10:29 AM

M/33/6'2"/200lbs
28:44 rx'd

Comment #53 - Posted by: Daniel at July 13, 2013 11:24 AM

This was one heck of a workout, puked hard around the 20 min mark. The sign of solid WOD!

Comment #54 - Posted by: Daniel at July 13, 2013 11:25 AM

Thanks Glorybelle! That is heavy.:-[.

Comment #55 - Posted by: Rachel Gamallo at July 13, 2013 11:27 AM

A serious challenge, can't wait, on way to gym now to attack this!

Comment #56 - Posted by: BrianTancho at July 13, 2013 11:30 AM

42 M, 5'10" 190#. 28:26 RX. That was EEEE-VILLL, like free-wits of the DE-VILLL!
"I hate CF. See you tomorrow!"

Comment #57 - Posted by: Todd at July 13, 2013 11:38 AM

M/28/185
135 squat cleans
5rxd muscle UPS 10 jumping mu
35#DB push press
everything else rxd
23:40

Comment #58 - Posted by: marc at July 13, 2013 11:58 AM

125# squat clean, 4 pullups/4 box dips=1 MU, 95# barbell pp/pj, 115# thruster, 40# bag OH lunges

35:11

Comment #59 - Posted by: Alex M/23/6'0"/183 at July 13, 2013 12:10 PM

M/16/5'11"/153

[MOD] because i'm 16

For time:
75 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 dip
57 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
64 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead
time: 21:45

Comment #60 - Posted by: Korczyk at July 13, 2013 12:11 PM

32:04, Rx'd.

Comment #61 - Posted by: Kris m/36/5'10"/165lbs at July 13, 2013 12:20 PM

32:04, Rx'd.

Comment #62 - Posted by: Kris m/36/5'10"/165lbs at July 13, 2013 12:21 PM

Bingo - Thanks for your feedback.

Comment #63 - Posted by: GD at July 13, 2013 12:38 PM

47:30 !!!!!!!!

Probably paced myself a little too conservatively, but was still tough.

Scaled :
Squat clean 130 lb, 60 kg
15 x 4 pu's + 4 dips
120 su's
Thrusters 110 lb, 50 kg

Comment #64 - Posted by: Simon Boote M/42/80kg/6' at July 13, 2013 12:40 PM

Great WOD! 28:32 Rxed. If we're gonna do the final workouts from each of the Crossfit Games (we've now done the final workout from Games 2007, 2008, and 2009 the past 3 days), then this will be brutal. Can't wait!

Comment #65 - Posted by: Mike at July 13, 2013 12:42 PM

M/21/5'11/150
19.57as rx

Just keep moving ... And moving

Comment #66 - Posted by: Vince at July 13, 2013 12:46 PM

26m 38s in 29degrees. Killer w/o

Comment #67 - Posted by: Pt W at July 13, 2013 12:56 PM

Go home Crossfit, you're drunk.

Comment #68 - Posted by: M at July 13, 2013 1:27 PM

Scaled a few of them due to first time ever attempting some of the exercises...great workout! Motivated to improve

43:58

Comment #69 - Posted by: Rob at July 13, 2013 1:32 PM

Scaled did 3x dips ir gor muscle up. Scalef thruster to 100, oh lunge to 25 . 40:38. Yough.

Comment #70 - Posted by: JP, M.A.69.5/190/50 at July 13, 2013 1:33 PM

M/6'4/225
43:58
Scaled a lot due to it being first time attempting some of the exercises.. but still a great workout and definitely motivated to improve.

Comment #71 - Posted by: Rob at July 13, 2013 1:41 PM

I managed 3 consecutive muscle-ups! Going to go for 4 next time...it's a long road.

Comment #72 - Posted by: Bechtel at July 13, 2013 2:46 PM

When I bought my tickets I think I opted for electronic tickets OR will call, but im not certain. Where can I find out? I cant find any emails regarding the issue. Thank you for any help, guys.

Comment #73 - Posted by: William Blaker at July 13, 2013 3:47 PM

59:45. 95 lb squat clean, go 75. lying knees to elbows, stay. 12" box jumps, raise one pin. Jumping pullups/dips, stay. 20 lb dumbell push presd, go 15. High knee tucks, stay. Bar thrusters, stay. Jumping pullups, stay. 24" box burpees, stay. 15 lb plate lunges, go 10.

Comment #74 - Posted by: Elliott Harding at July 13, 2013 3:51 PM

51:10 - This one was a killer, was going to scale down but chose not to in the end!

Comment #75 - Posted by: Benjamin at July 13, 2013 3:57 PM

15 pullups 15 ring dips for mu

All else rxd

26:00

Comment #76 - Posted by: hollyhog at July 13, 2013 4:16 PM

@Mike #64, I noticed that as well!

Comment #77 - Posted by: Gavin at July 13, 2013 4:19 PM

Fun times....

I sub. 30 pull and 30 weighted dips (45lb) for MU.

38min,,,, M/43/6-1/292lb

Comment #78 - Posted by: Skippy at July 13, 2013 4:34 PM

for time: 58 mins
115 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
45/45 PullUp/Dips (3X3 = 1 Muscle Up)
40 pound dumbbell Push press / push jerk, 30 reps
90 jump rope
95 pound Thruster, 15 rep
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Comment #79 - Posted by: miklo at July 13, 2013 4:55 PM


w/u - 25 min bike

Mod - 55# squat cleans/thruster/25#pp/15# walking lunge
Sub - 16#MBC for muscle ups
25:40

Glad to get that one in before a few days of vacation! Im sure to undo all the good I did:)

Comment #80 - Posted by: Energizer Bunny at July 13, 2013 4:58 PM

Subs:
135 PC for SC
Bar MUs
the rest as rx'd
26:37

Comment #81 - Posted by: MAGNUS 27/5'8"/155-160 at July 13, 2013 5:04 PM

@Todd, great movie reference. Such a classic comedy.
@Kevin, you prove that age is nothin'!

Comment #82 - Posted by: Glorybelle at July 13, 2013 5:08 PM

f/43/180/5'10"

1 mile warm up run. Trying to figure our pose running.

Annie with 5,4,3,2,1 dead hang pull ups after each round.

13:00

Non-kipping pull ups feel fine on the shoulder so I'll try to gain some strength in that area.

Comment #83 - Posted by: JuliePlatt at July 13, 2013 5:09 PM

M/35/5'9"/160

Scaled as follows:

- 135 lbs squat cleans.
- 32.5 lbs dumbell push press.
- 115 lbs thrusters.
- 35 lbs plate for walking lunge

31:16

Comment #84 - Posted by: Antun Karlovac at July 13, 2013 5:16 PM

Ho-ly eff, tough but just what I needed.

30:45 not rx'd, scaled:

145# SquatClean
35# DBPP
115# Thruster
150-ft 45# Lunges

Comment #85 - Posted by: az_sardog m/37/6'1/185 at July 13, 2013 5:20 PM

M/38/175/6'
Rx 23:56. Ugh. :)

Comment #86 - Posted by: Max at July 13, 2013 5:36 PM

36:15 without muscle ups

Comment #87 - Posted by: Erick (5'6", 170lbs) at July 13, 2013 5:38 PM

38:07 m/25/149

Scaled squat clean #135 (still working on form)
Scaled muscleups for 15 ring dips/15pullups
(My gym has the rings hanging from a 8ft high pull-up bar... Stupid)

@comment 23; lol

Dear Shoulders,
Sorry I've been practicing handstands all day everyday for two weeks... But I really like the sound you make when you shut up and lift :)

Comment #88 - Posted by: Luckymandog at July 13, 2013 5:40 PM

As rx'd 28:49. That was tough. Mike video truly inspiring. Such a humble person. Kick ass at the games Mikko!

Comment #89 - Posted by: Kurt M/39/185 at July 13, 2013 5:46 PM

As rxd
31:28
Muscle ups slowed me down badly.

Comment #90 - Posted by: Troy at July 13, 2013 6:16 PM

100 Sit-ups for time
3:36

Handstand hold against wall for time:
1:08

Comment #91 - Posted by: Joe Northside m/34/70"/200 at July 13, 2013 6:41 PM

m/49/170/5'5

26:19

Comment #92 - Posted by: rob at July 13, 2013 6:48 PM

32:16

Comment #93 - Posted by: Mak0shark at July 13, 2013 6:53 PM

M/35/5'9"/178lbs

36:28 rx'ed minus the friggin' lunges. Realized I forget to do them as I post this - bummed about that.

Subbed 3:1 for MU's (that's 75 total pull ups in this) my lats are trashed

Comment #94 - Posted by: Mike V at July 13, 2013 7:08 PM

33.02

Comment #95 - Posted by: Bryan L at July 13, 2013 7:11 PM

3rds
10 thruster(45#h
10 push ups
10 box jump(18")

5:00

Comment #96 - Posted by: Saganamooo/M/24/5'5"/132(60kg) at July 13, 2013 7:57 PM

For time: 35:20

155 pound Squat clean, 15 reps. Did 65#. Not too fast on these.

30 Toes to bar. These slowed me down as my grip wasn't there today. And I couldn't get in a good rhythm.

30 Box jump, 24 inch box

15 Muscle-ups. Working on these- jumping up to rings

40 pound dumbbell Push press / push jerk, 30 reps Did 20#

30 Double-unders. Forgot rope so did tuck jumps

135 pound Thruster, 15 reps. Did 55#

30 Pull-ups

30 Burpees

300 feet Walking lunge with 45lb plate held overhead.
Used 20# dumbbell.

F/42/127/5'9"
Comment #118 - Posted by: Trina at July 13, 2013 5:24 PM

Comment #97 - Posted by: Trina at July 13, 2013 8:09 PM

Swimming and Pool runs
Être prêt
M/55/6’/210

Comment #98 - Posted by: Pete In Sun City at July 13, 2013 8:22 PM

28:11 as Rx'd except 30 walking lunges with 45#OH instead of 300'.

Comment #99 - Posted by: phill 37°21'41"N 118°23'43"W at July 13, 2013 10:06 PM

35:56 - big tear in hand on 10th MU, did 15 PU and 15 dips to finish. Also gym only had 30# dumbell so I did 40 reps instead of 30.

Comment #100 - Posted by: rgrP m/41/5'8"/173 at July 13, 2013 10:29 PM

Thanks Glorybelle! That is heavy.:-[.

Comment #101 - Posted by: Rachel Gamallo at July 13, 2013 11:49 PM

34:38

Scaled squat cleans to 52.5kg
Scaled DB push press to 12.5kg DBs
Subbed 3:1 single-unders for double-unders
Scaled thrusters to 42.5kg
Scaled walking lunge to 15kg plate overhead

Comment #102 - Posted by: Brett (25/M/188cm/77kg) at July 13, 2013 11:50 PM

Lightweight cleans & thrusters, got to add weight on these wods. Because i'm a strong human being, ok?

Comment #103 - Posted by: Kenneth Babcock at July 14, 2013 1:58 AM

43:55 rxed. Real nice wod. Heavy weights and metcon combined simular to a hero wod. I just tried to keep a steady pace, i ddint want to go out to fast.

Semper Fi

Comment #104 - Posted by: Bob M/42/192/6' at July 14, 2013 5:54 AM

At 5 min & change no-repped #13 on the box jumps and became a tangled mess with the box... also had a nice little gash and small bruise on my shin along with a whopper of a bruise above my knee. That ended the WOD. Nice to have a rest day coming up and will probably have to take another day or two. Not sure what happened; too close to box and caught my toe or just didn't generate the power to clear the top. Oh well, live to fight another day.

Comment #105 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at July 14, 2013 5:59 AM

Scaled the squat cleans to 135#, MU were pull ups, scaled the thrusters to 115# - time 47:08
That was a bad ass WOD!

Comment #106 - Posted by: Bryan Stoneking at July 14, 2013 6:32 AM

37:24

15 rep 100# BB squat clean
30 toes to bar
30 box jumps 20" box
10 muscle ups (started from bottom of dip)
30 push press 25# DBs
15 reps 65# thruster
30 pull ups
30 burpees
300' OH walking lunges w/ 25# plate

slowly walked myself back in from the garage after this one...could barely get my hands over my head to change!.. toughest one yet!

Comment #107 - Posted by: Angelina my Bambina at July 14, 2013 6:39 AM

36:06
Subs:
Squat Cleans 135#
Thrusters 95
MU'S 3:1 PU's/Dips

Comment #108 - Posted by: Rowan at July 14, 2013 7:41 AM

Some scaling...
95 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 20 inch box (I am short)
15 Muscle-ups
25 pound dumbbells Push press / push jerk, 30 reps
30 Double-unders
75 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
Ended here (did not do lunges), as I was completely spent.
27:20

Comment #109 - Posted by: Kristina f/29/5'2"/117 at July 14, 2013 7:50 AM

First day back after a 2 week vacation...holy smokes, that smoked me. Subbed 2 pullups and 2 dips for MUs, and dropped the weight down on the cleans and thrusters. My time was horrible, but I'm pretty happy I made it after such a long break and such a fat kid vacation.

Comment #110 - Posted by: Deidre at July 14, 2013 7:53 AM

M/23/5'11"/185

155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
45 dips, 45 pull ups
40 pound dumbbell Push press/jerk, 30 reps
60 Single-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

41:01.2

hangover = horrible time

Comment #111 - Posted by: Miles Forks at July 14, 2013 8:40 AM

A haphazard mixture of Big Dog reps and Pack weights:

15 squat cleans, 115#
20 knees to elbows
30 box jumps, 24"
30 dips and 30 pull ups
30 barbell push presses, 80#
30 jump and tucks
15 thrusters, 95#
20 pull ups
30 burpees
200' walking lunge w/ 25# overhead

29:51

Comment #112 - Posted by: Jim R. M/50/5'8"/160 at July 14, 2013 9:47 AM

M/39/184lbs
Rx 31:11 :(

Comment #113 - Posted by: JL CFG at July 14, 2013 9:48 AM

m/43/5'8"/180

major scaling--not cool
115# sqt clean 30 reps
30 knee to elbow 30 reps
30 box jump 24"
75# barbell push press
70 su with some DU in there
65# thruster 30 reps
30 pull ups
30 burpees
200' walking lunge with 10#

43:10
I was toast--this wod really gassed me, even with the scaling--may have to revisit this one with proper rest. I think we may see this one in reverse pretty soon.

Comment #114 - Posted by: Mike Andridge at July 14, 2013 10:05 AM

For time:
65 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 20 inch box
15 Muscle-up progression
25 pound dumbbell Push press 30 reps
30 Double-unders
65 pound Thruster, 15 reps
30 Pull-ups- black band x 10, black and pink x 20
30 Burpees
50 steps Walking lunge with 25# DB held overhead

Didn't strict time it- took about an hour.

F/49y

Comment #115 - Posted by: MarieJacques at July 14, 2013 10:20 AM

30:10
135# squat clean, 15 reps
60 SUs, some DUs
95# thrusters, 20 reps
25 setps walking lunge with #45 overhead
All other, Rx'd.

Comment #116 - Posted by: Tim P. at July 14, 2013 12:18 PM

30:10
135# squat clean, 15 reps
60 SUs, some DUs
95# thrusters, 20 reps
25 setps walking lunge with #45 overhead
All other, Rx'd.

Comment #117 - Posted by: Tim P. at July 14, 2013 12:19 PM

36:35 Rx tuff tuff wod

Comment #118 - Posted by: Jfurtado at July 14, 2013 1:18 PM

50:14

Comment #119 - Posted by: myles456 at July 14, 2013 2:15 PM

For time:
30kg Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 asisted rings Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
60 unders
30kg pound Thruster, 15 reps
30 Pull-ups
30 Burpees
no 300 feet Walking lunge with 45lb plate held overhead, injury leg.
25:44

Comment #120 - Posted by: Mürph at July 14, 2013 2:25 PM

37:50 rx
Sucked big balls!

Comment #121 - Posted by: Owen at July 14, 2013 2:31 PM

28:04 women's Rx w/40#Db in each arm. Had to wear a thick weight belt and pull out the beast for those push presses. Lunges at the end was the hardest.
W/35/5'8"/ F

Comment #122 - Posted by: Rachel Gamallo at July 14, 2013 2:41 PM

Subbed:
135 lb. Squat Cleans
45 pullups/45 dips for muscle ups
115 lb. thrusters
all else as rx'd
44:20

Comment #123 - Posted by: SB at July 14, 2013 2:48 PM

how many time to you this workout? 3times or just once?

Comment #124 - Posted by: chris at July 14, 2013 2:50 PM

Rx'ed 26:34

5'11 230 male

Comment #125 - Posted by: Matt Whiteside at July 14, 2013 4:05 PM

M 42/185/6'0"
27.58.
Jumping muscle ups and walking lunges.

Comment #126 - Posted by: Mike at July 14, 2013 5:04 PM

M/175/6'0
Warmup- 3 rounds of

200m
15 dips
15 squats
15 sit ups


WOD-For time:

155 pound Squat clean, 15 reps

30 Toes to bar

30 Box jump 24 inch box

15 Muscle-ups ( I did 5 rings and 10 bar MU's)

40 pound dumbbell Push press / push jerk, 30 reps

30 Double-unders

135 pound Thruster, 15 reps

30 Pull-ups

30 Burpees

300 feet Walking lunge with 45lb plate held overhead
34:15 rxd

Comment #127 - Posted by: Luis Estrada at July 14, 2013 7:33 PM

you on do this once and what do you do b4 the WOD I DONT GET CROSSFIT TRAINING

Comment #128 - Posted by: chris meier at July 14, 2013 7:51 PM

Finished day 27 of 30. Very difficult. Glad to have done it with a great friend.

RX with a few exceptions
135 Squat cleans
5 - 15 foot rope climbs for muscle ups
115 for thrusters
35# plate for lunges.

Comment #129 - Posted by: Rob Hole M/45/5'10"/180 at July 14, 2013 8:09 PM

34:00 Rx'd weight

Accidentally did Front squats instead of Squat cleans. Next time! Would have probably been around the same time though given how often I was pulled away to coach or talk with an outside distracter.

Comment #130 - Posted by: Victor 180/26/6'1" at July 14, 2013 10:16 PM

135# squat clean/115# thruster
37:11

Comment #131 - Posted by: Fathertyme 35/m/175#/6' at July 15, 2013 8:10 AM

Subbed Bar MU's for ring MU's, otherwise RX'ed timing 25:11

Comment #132 - Posted by: stryder9 M/39/155# at July 15, 2013 1:47 PM

M/36/5'4"/144lbs
As RX'd
26:57PR

Comment #133 - Posted by: Matt Burritt at July 15, 2013 2:47 PM

28:33

Comment #134 - Posted by: Nicholas (M/28/5'10"/175) at July 15, 2013 3:01 PM

41:51

Comment #135 - Posted by: Pacers at July 15, 2013 4:02 PM

35:15.0 as rx'd

Comment #136 - Posted by: Mark at July 15, 2013 4:05 PM

46:00
RX
Thanks weekend

Comment #137 - Posted by: Marty/164/33/5'7" at July 15, 2013 4:57 PM

30:21 Rx'd

Comment #138 - Posted by: Trevor M/5'10"/195/28 at July 15, 2013 5:34 PM

55kg Squat clean, 15 reps
30 Toes to bar
30 Box jump, 22 inch box
15 Muscle-ups (progression)
18kg dumbbell Push press , 30 reps
20 Double-unders 30 simples alternated
45kg Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 15kg plate held overhead
42:00

Comment #139 - Posted by: lucio1928,M/41/182cm/96kg at July 15, 2013 6:02 PM

26:36 Rx

Male/5'8"/163 lbs

Comment #140 - Posted by: Demetrios at July 15, 2013 8:06 PM

45/m/176cm/74kg

For time:
135 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
33 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
115 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

28:05

SqCl 10/5
T2B 18/12
Box jumps 12/10/8 (next time 18/12)
MUs in singles, no jump offs (next time sets of 3)
DB PP 12/10/8 (next time 40 pound DB)
DUs a total mess, although I did 30 unbroken in my warm-up, no problem
Thrusters 6/5/4
Pull-ups 20/10
Burpees 12/10/8
Walking lunges in 8 sets of a little more than 11 meters in about 6 minutes

Maybe I should try rx'd weights and reduced reps next time.

Comment #141 - Posted by: Memuc at July 16, 2013 5:29 AM

M/25/179/5'10"
I thought I was doing pretty poor because of the beating my shoulders took but when I finished and looked at the clock I was pretty excited with my time.

As Rx'd I finished in 22.19

Improving everyday

Comment #142 - Posted by: JoeyT Rochester at July 16, 2013 5:36 AM

For time:
55# pound Squat clean, 15 reps
15 Toes to bar
30 Box jump, 16 inch box
15 jumping pu's/banded ring dips
55# barbell Push press / push jerk, 30 reps
30 Double-unders
55# pound Thruster, 15 reps
30 Pull-ups
30 Burpees
60 lunges
34:30
3rd week of CF

Comment #143 - Posted by: PA at July 16, 2013 11:06 AM

32:01 no air con, aud gym, bar mu's

Comment #144 - Posted by: Mik at July 16, 2013 3:56 PM

28y/5'7"/155lbs

rx'd 28:03

walking lunges and thrusters were the hardest due to a big leg day yesterday.

Comment #145 - Posted by: max at July 16, 2013 8:53 PM

38:13 with lots of subbing
135# squat cleans
Sub 3-1 pull-ups and dips for muscle ups
Sub 3-1 single unders for double unders
Wussed out and cut lunges short

Comment #146 - Posted by: Pond m/33/74/195 at July 16, 2013 9:03 PM

115 lbs for cleans and thrusters
dips for MU
100 singles for DU
20 mins

Comment #147 - Posted by: Nathan 38/210/6'0" at July 17, 2013 2:32 AM

Week 4 back - Subbed 3 Pull-ups / 3 Dips per 1 Muscle Up:

49:30

Comment #148 - Posted by: dsm19 M / 34 / 6'0 / 210 at July 17, 2013 3:26 AM

F/43/5'6"/140

half-wod:

8 squat cleans, 85#
15 T2B
15 Box jumps, 20"
8 MU progressions
15 DB PP, 20#
15 DU's
8 Thrusters, ~55#
15 pull-ups
15 burpees
40 walking lunge steps, 35# plate overhead

17:20

Comment #149 - Posted by: mom to five at July 17, 2013 5:28 AM

M/41/5'11"/206

For time:
52kg squat clean, 10 reps.
20 hanging knee raises.
20 box jumps, 20" box.
20 ring dips.
16kg kettlebell push jerk, 20 reps.
20 doublé unders.
45kg thrusters, 10 reps.
20 beginner pullups.
20 burpees.
60m. walking lunge, 10kg plate overhead.

19:17

Comment #150 - Posted by: Jose-Luis Morales at July 17, 2013 12:28 PM

M/34/5'10"/185

135 cleans
30 to to bar
30 box jumps 24"
---no equip for muscle ups---
135 thrusters x 15
30 box jumps 24"
135 thrusters x 15
30 pull ups
30 burpees
240' walking lunges with 45lb plate over head

15:50

Comment #151 - Posted by: Teo at July 17, 2013 1:06 PM

I'm only a rookie.. 30'34"...

Comment #152 - Posted by: walter at July 17, 2013 2:09 PM

42:12

Comment #153 - Posted by: Andrew at July 17, 2013 2:59 PM

M/35/6'3"/200

27:15 (PR)
Prev: 30:33

Comment #154 - Posted by: Ben S at July 17, 2013 5:57 PM

Rxed it. But horrible time. 47:30. Took me 16 mins to get the mu's and 2 mins to get the LAST mu! Suck...

Comment #155 - Posted by: Mark Underwood at July 17, 2013 9:19 PM

39:36 Rx
105 degree temp slowed me down...along w burpees

Comment #156 - Posted by: Scott V. at July 18, 2013 3:42 AM

M/45/5'11"/200

10 115# squat cleans
15 toes to bar
20 20" box jumps
20 push presses with 40# dumbbells
30 double-unders
10 115# thrusters
15 pull-ups
20 burpees
30 walking lunges with 45# plate overhead

19:08

Comment #157 - Posted by: nutfam at July 18, 2013 5:15 AM

32:49

At 145 Cleans, 35 DB, 115 Thusters

Ug.

Comment #158 - Posted by: james.patrick [M/51/66"/135] at July 18, 2013 5:37 AM

35:34
Jumping MUs - Rings just above head
Used 40# KBs for Push Press
HR at end ~175-180

Comment #159 - Posted by: PW56 at July 18, 2013 8:57 AM

M/31/184/5'9"

28:25Rx

Comment #160 - Posted by: Newmann at July 18, 2013 10:31 AM

155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
95# barbell pushpress
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
30 Walking lunge with 45lb plate held overhead

32:30

Comment #161 - Posted by: Bells at July 18, 2013 12:16 PM

M/34/186/6'0"

Heavy Bench 5x5 @ 185-200
Speed Bench 25 Reps 135
25 x 5 - Knees to Elbows
10x 5 Tricep Hammer Pulls - Rings
5x 45 Lbs Overhead Plate Hold- Failure

Comment #162 - Posted by: JWeaver at July 18, 2013 12:24 PM

Pack version
26:51

Comment #163 - Posted by: ecp2 at July 20, 2013 10:36 AM

M/29/177cm/75kg - 28:44
Thrusters are tough at 60kg!

M/29/176/84 - 27:52

Comment #164 - Posted by: Roman at July 22, 2013 12:16 AM

For time:
65 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 12 inch box
15 Muscle-ups sub pullup/ring dip
25 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders / 60 singles
65 pound Thruster, 15 reps
30 Pull-ups (w/green band)
30 Burpees
300 feet Walking lunge with 25lb plate held overhead

34:35

M/60/166#/

Comment #165 - Posted by: Kirk at July 22, 2013 5:43 AM

80# Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
3 MUs w/ band (started to get sketchy so dip some unknown # of dips after)
22.5# dumbbell Push press / push jerk, 30 reps
30 Tuck Jumps
80# Thruster, 15 reps
30 Pull-ups
30 Burpees
70 Walking lunges with 25lb plate held overhead (was aiming to do 100 but ran out of time)

36:40

Comment #166 - Posted by: Boo Boo F/25/5'8/148 at July 22, 2013 6:55 AM

I've done all of 3 CrossFit workouts before this killer, and I think I'm addicted!

Scales were:
135 squat cleans
20x chest to bar as I can't do muscle ups yet.
90x single unders

38:40!

Comment #167 - Posted by: Chris Pauer at July 22, 2013 6:57 AM

42:00 - forgot how to do muscle ups and was soundly defeated by this one!

Comment #168 - Posted by: Edwin 30/M/68"/170 at July 23, 2013 8:08 AM

42:00 as Rx'd. Muscle Ups took over 17 minutes for some reason.

Comment #169 - Posted by: Edwin 30/M/68"/170 at July 23, 2013 8:09 AM

22:20 Rxd

Comment #170 - Posted by: Zeisset at July 23, 2013 4:15 PM

20:45 @ work. gs bj

Comment #171 - Posted by: jdisch at July 24, 2013 12:01 PM

18:40 rx'd

Comment #172 - Posted by: chris p at July 30, 2013 9:39 AM

M/41/195/5-10....last results post below, far worse this time.***shows time this time***
Observations slower most of the way, but made up time with improved MU and DU, at end of thrusters, only 1 min behind, so relatively close. Then in PU gave back a min, then in Burpees gave back a min, then in the OH lunges, gave back 3:30, holy mackeral. PU and burpees are normally a strength, not so much today.

As Rxd
155 pound Squat clean, 15 reps..2.54**** 3.56..6-5-4
30 Toes to bar...1.43***2.03
30 Box jump, 24 inch box.....1.24***2.01
15 Muscle-ups....wheels start coming off, just barely kept missing. took forever to get these plus combined with db PP bellow... 8.41***7.46, hit MU 3-3-2-3-3-1 so a little improvement here.
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders..1.51***0.40, so that was better.
135 pound Thruster, 15 reps....3.28***4.40***6-6-3
30 Pull-ups.....1.29***2.28 12-8-7-3, grip going
30 Burpees.....3.13***4.14...just tired
300 feet Walking lunge with 45lb plate held overhead....4.30...***7.02, wheels came off, just tired.

Total time 29.16...***34.52*** horrible.

Comment #173 - Posted by: Matt A at July 30, 2013 2:14 PM

20:57
Scaled to half the reps (with the 15 rep movements - completing 8 reps and the 30 rep movements completing 15 reps and the lunges, doing 50 steps which was about 150 ft?), but kept the weight as rx'd

Even at half the reps, this still did me in pretty good.

Comment #174 - Posted by: clark at July 31, 2013 2:20 AM

39'18"

Comment #175 - Posted by: RAD at July 31, 2013 7:11 PM

subbed 3 rope climbs for muscle ups

Katie K 23:25 (35)
Megan K 23:57
Marianne 21:19 (45)
Alex 14:51
Elizabeth 14:36 (10)
Erika 15:01 (10)
Claire 16:31 (5)
Alex A 17:14
Frankie 18:00 (10)
Austin 22:24
Bubs 16:22 (20lb/30lb one arm)
Nicole 16:10 (65/25lb/sg/20/du)
Meghan 20:10 (65/25lb/sg/20/du)
Jason 16:35 (85/25/sb/24/du)
Connor 29:05 (45/10/sg)
Jacqueline 25:00 (45/12/sg)
Lil' Kim 24:49 (55/15/lg)
Alison 20:40 (55/20/b)
Ricky 21:04 (55/20/b)
Katie B 18:23 (45/15)
Alex 17:25 (95/40)
Jacob 20:10 (95/35)
AJ 18:57 (95/53/du)
Coach Kim 18:41
Crystal 19:06
Veronica 19:45
Mrs Pip 21:41 (45)
Sandi 23:19 (35)
Mr Wonsil 26:11 (55)
Erin K 23:34 (45/b)
Jay 19:15 (85)
Josh 19:26 (85/g)
Buzz 20:27 (85/sb)

Comment #176 - Posted by: Champions Club at August 3, 2013 12:25 PM

M/33/5'7"/168
RX 39:39

Comment #177 - Posted by: Mark Salzman at August 6, 2013 4:40 AM

Not ex
59:10

Comment #178 - Posted by: Jared R at August 7, 2013 10:42 AM

#135 s clean
1 cu & dip per mu
100 su instead of du
strict chinups instead of pu

59:07

m/42/5'8/240

Comment #179 - Posted by: phat boi at August 15, 2013 4:24 PM

Scaled to pack
For time:
115 pound Squat clean, 10 reps
20 Toes to bar
20 Box jump overs, 28"
10 Strict Muscle-ups
30 pound dumbbell Push press / push jerk, 20 reps
20 Double-unders
95 pound Thruster, 10 reps
20 Pull-ups
20 Burpees
200 feet Walking lunge with 25lb plate held overhead
18:52

Comment #180 - Posted by: vic* at August 18, 2013 8:14 PM

Scaled weights to 70%

Did just 60 feet Walking Lunge

45:00

Comment #181 - Posted by: Antonio M/25/5'11"/165lbs at November 4, 2013 11:07 AM

30:38 no muscleups

Comment #182 - Posted by: Tormod at January 6, 2014 3:56 PM

9swbdu Very informative blog.Really thank you! Awesome.

Comment #183 - Posted by: check this out now at March 25, 2014 9:18 AM

41:19 scaled to 135lb sq, 115lb thruster, 45 pulls/dips for MU rest as rx.

Comment #184 - Posted by: zenoperegrinus at April 21, 2014 7:56 AM
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