July 29, 2013

Monday 130729

For time:
Complete three rounds of:
5 Muscle-ups
5 Deficit handstand push-ups
Then, 160 pound barbell Overhead walking lunges, 90 feet

Post time to comments.

winnercollage_th.jpg

Enlarge image

CrossFit Games champions Rich Froning and Samantha Briggs.
Affiliate Cup champions Hack's Pack Ute and Spirit of the Games recipient Kristan Clever.


Watch the Live stream archives of the CrossFit Games [Domestic, International], and the Live CrossFit Games Update Show at 7:00 p.m. PT and a re-airing of the finals on ESPN2 at 8:00 p.m. PT.

Posted by Pukie at July 29, 2013 5:00 PM
Comments

WOW!!! what a weekend. Thanks coach. Like to see a lil affiliate love again. :-) just sayn.

Comment #1 - Posted by: Keven Pauling at July 28, 2013 7:12 PM

Congrats to Rich, Samantha and everyone else that competed. Was a good season had fun competing in the open for the first time. Looking forward to next year. Those overhead lunges are going to be a killer

Comment #2 - Posted by: hollyhog at July 28, 2013 7:26 PM

Valenzuela!!!

Comment #3 - Posted by: David at July 28, 2013 7:31 PM

Hey guys. The Rich Froning link under the image points to Briggs' profile.

Comment #4 - Posted by: Ben J at July 28, 2013 7:32 PM

So if I'm reading it right, the lunges are 1 round?

Comment #5 - Posted by: Franiel at July 28, 2013 8:43 PM

Way to go Jordan Troyan. You were great.

Comment #6 - Posted by: michele Keppley at July 28, 2013 8:46 PM

Way to go Jordan Troyan. You were great!!!

Comment #7 - Posted by: michele Keppley at July 28, 2013 8:49 PM

Games site is down

Comment #8 - Posted by: Jeff M at July 28, 2013 8:58 PM

Froning is unreal and he is a solid Christian!!!

Comment #9 - Posted by: Pardeezy at July 28, 2013 9:03 PM

@Franiel/#3, yes. Just like the Games final event.

Comment #10 - Posted by: Glorybelle@gmail.com at July 28, 2013 9:27 PM

Froning is the boss, why? Because he doesnt hit the wall when he got to move heavy weights a.k.a he trains strenght. lol

Comment #11 - Posted by: Kenneth Eriksen at July 28, 2013 10:14 PM

what is a deficit hand stand pushup

Comment #12 - Posted by: max sawicky at July 28, 2013 11:12 PM

Congratulations to Rich Froning, three time CrossFit world champion! He could not have done it without God and lots of hard work and dedication. Very proud of you brother!

Being at the Games this year and watching all the athletes perform at their best was awesome. God bless each and everyone of you!

Gar

Comment #13 - Posted by: Gar at July 28, 2013 11:13 PM

I misread the WOD as 3 rounds of all 3 exercises - subbed 3 pull-ups / 3 dips per MU and regular OHS alternating lunges for walking lunges and scaled to 135lbs, 10 each leg when thought was for 3 rounds:

23:50

Comment #14 - Posted by: dsm19 M / 34 / 6'0 / 210 at July 29, 2013 3:23 AM

27/m/163
Subbed 160 for 95lbs OHS
17:59

Comment #15 - Posted by: Jared at July 29, 2013 3:39 AM

#15 - the girlfriend and I did the same.
We did 3 rounds of pull ups/ dips, hspu's and lunges.
Instead of doing 3 rounds pull ups/ dips, hspu.
Then finish with a round of lunges.
23:10 for me, 18:26 for the girlfriend (shoulder press sub for hspu for her)

Comment #16 - Posted by: Mike at July 29, 2013 4:18 AM

#15 - the girlfriend and I did the same.
We did 3 rounds of pull ups/ dips, hspu's and lunges.
Instead of doing 3 rounds pull ups/ dips, hspu.
Then finish with a round of lunges.
23:10 for me, 18:26 for the girlfriend (shoulder press sub for hspu for her)

Comment #17 - Posted by: Mike at July 29, 2013 4:19 AM

F/51/5'6/120
Ran 2 mile warm up
Pull up program
10:24 @ 65# overhead walking lunge 100 ft
Muscle ups with red band
Regular Kipping hspu
Congrats Bingo

Comment #18 - Posted by: D.S. at July 29, 2013 5:42 AM

"Diane"
21-15-9 reps for time
Deadlift, 185#
Handstand Push-ups, kipping to 1 Abmat

6:53 (pr by 1:49 over 130709)

Skipped for three reasons: 1) I tore a callus on my palm yesterday doing pull-ups, so muscle-ups weren't an option; 2) bad globo-gym logistics (30 meter run to HSPU area); and 3) just plain tired of Games workouts. There, I said it.

Comment #19 - Posted by: Joe Northside m/34/70"/195 at July 29, 2013 6:00 AM

Also misread the workout...I did 3 round of each exercise.

17:21
95lb. lunges
HSPU with my feet on the bar at shoulder height
3 pull ups and 3 dips for every muscle up.

Comment #20 - Posted by: Ben at July 29, 2013 6:06 AM

Hang Snatch
1RM – 115, 135, 155, 165, 175, at 185 I failed 3 times. I know I can do this level; I think my failures were due to poor technique.

Bench
5RM… then 2 x 5 @ 90% of 5RM
135, 185, 195, 205, 215 (PR for my 5RM)
2 x 5 at 195lbs

WOD: FRAN
21-15-9 reps for time
Thrusters, 95
Pull Ups

Time was 5:54. its like i forgot how to do thrusters. i was chasing the barbell around on the first few reps. started out doing strict pull ups, but started kicking half way through the second round.

$O:
Abs – 100 sit ups

Comment #21 - Posted by: murphinator - M/5'10"/185/39 at July 29, 2013 6:07 AM

Franiel...is that you?!

FRAT!

Comment #22 - Posted by: Playoff Beard at July 29, 2013 6:28 AM

Rich is fun to watch, amazing... (@#9... I'm not sure why his religion matters, but if it makes you warm inside, cool.)

Comment #23 - Posted by: Ryan at July 29, 2013 6:29 AM

Also wondering- Deficit HSPU (comm. #12 max sawicky) ....what is it? Can't find it anywhere.

Comment #24 - Posted by: NNKMelissa at July 29, 2013 6:42 AM

wow - cool to see a pic of Nicole after all these years. Remember when she seemed to be the female face of CF? I do, anyway. She's my ol'skool fav.

Rock on. Rich and Jason aren't human.

Comment #25 - Posted by: christian at July 29, 2013 6:54 AM

Comment #13 - Rich is amazing. But I don't think god did anything. It's not as if he is just sitting at home and then just shows up to the games. The guys trains like he is a mad man. His spirituality may make him push himself harder, but I think that is as far as that goes. I agree with the motto "God helps those who help themselves".

Comment #26 - Posted by: Court at July 29, 2013 6:55 AM

Subbed strict pull-ups and dips for muscle-ups and did half HSPUs.
3 rounds:
10 pull-ups
10 dips
10 half HSPUs
Then, 190 ft. 50 lbs walking lunges
9:58.3

Comment #27 - Posted by: Jordan at July 29, 2013 7:10 AM

Comment #25 Agreed mostly. God gifted Rich with mad genetic skills, but Rich did the work. Give him props for working hard and not stopping. Those unbroken sets he did in multiple days of the games were just....unreal.

Comment #28 - Posted by: Jake at July 29, 2013 7:15 AM


Rich is genuinely far and above the field. It's pretty amazing. Very impressed with Jason this year, he must have put in so much work. And love Ben Smith, so glad he got 3rd.

Comment #29 - Posted by: Plndspr at July 29, 2013 7:20 AM

Stacy Tovar should of got Spirt of the Games

Comment #30 - Posted by: Corben at July 29, 2013 7:25 AM

Congratulations to CF HQ for producing a championship event worth of it 's champions.

Comment #31 - Posted by: Ron at July 29, 2013 7:34 AM

As Rx except lunges. Scaled back to 100lbs due to recovering shoulder injury. Also did 10 steps per round.

9:26

Comment #32 - Posted by: Brad 41/M/6'1"/170lbs at July 29, 2013 7:56 AM

Wow! what a weekend.

SUPER big congrats to my wife Valerie Voboril for getting on that podium.

Congrats to Valenzuela and Briggs (all three of these fine ladies were training together before the Games).

Congrats to Hack's Pack - what a beast of a team.

Valerie, Lindsey and the entire Hack's Pack team all participated in SealFit earlier this year during the same weekend. Coincidence?

Comment #33 - Posted by: Stevie V at July 29, 2013 8:23 AM

15 minute AMRAP
250m row
25 pushups

4 rounds + 100m

All 250s were done in 55 seconds or less, and all kept at a 1:45/500m pace

Comment #34 - Posted by: Josh Rix - M/17/6'1.5"/160 at July 29, 2013 8:25 AM

lake vacation WOD

w/u - 1.5 mile run

4 rds
- 100 meter sprint up hill (40% incline) - in honor of all the fballers in camp, Walther Payton style!
- 25 push ups
- 25 1.5kb swings
- 15 35lb DB push press
- 100 meter run down hill

100 sit ups - 3:40

M/52/194lb


Comment #35 - Posted by: Mazz at July 29, 2013 8:37 AM

time for 4 rds: 20:45

M/52/194lb

Comment #36 - Posted by: mazz at July 29, 2013 8:39 AM

To those wondering about the deficit hspu, it is just a regular hspu, but your head comes down further than your hands... i.e. hands on top of plates, head touching the floor. Scale to traditional hspu's if necessary.

Comment #37 - Posted by: dmac at July 29, 2013 8:41 AM

cinco 1 7:43 at 225dl 35weighted pistol

cinco2 9:35 at 95 oh lunges

Comment #38 - Posted by: Jake Kiddoo at July 29, 2013 8:53 AM

Court, no one cares if you don't think God did anything.

If people are inspired by Rich's faith, why is it your job to try to undermine that?

You should worry about yourself. That would appear to be more than enough for you to handle.

Comment #39 - Posted by: Rich at July 29, 2013 9:03 AM

Cinco 1 - 9:14 scaled with 335#DL & 35# weighted pistol
Cinco 2 - 13:35 scaled with 95# OH walking lunge

Comment #40 - Posted by: phill 37°21'41"N 118°23'43"W at July 29, 2013 9:04 AM

Pretty intense, and apparently I can't read.

3 rounds
10 chinups/10 dips subbed for MU's
DB press for hspu (5 rep max)
alternating lunges - 10/side. first time for overhead lunges, started with 95#, dropped to 65#, finished with 85#

~25 minutes

Maybe if I start talking to an imaginary guy in the sky I can build some real power??

Comment #41 - Posted by: Silas (M/27/6'/175) at July 29, 2013 9:16 AM

Subbed:
15 minute AMRAP of:
5 hang pwr. Clean @ 115
10 kbs @ 1 pood
15 sit-ups
10 rds plus 5 hg. Pwr. Cleans

Comment #42 - Posted by: SB at July 29, 2013 9:22 AM

Games site is still down.

Comment #43 - Posted by: JFA/175# at July 29, 2013 9:29 AM

Congratulations to all the incredible athletes who competed in this year's Games. Congrats to HQ for putting on such a great event.

Comment #44 - Posted by: Karl at July 29, 2013 10:02 AM

What happened to Miko Salo? Didn't see the former champ's name on the leader board. Did he get hurt?

Comment #45 - Posted by: roB at July 29, 2013 10:04 AM

Made up Saturday's workout this morning. Scaled and modified it to:

For time:
75 pound Push press, 27 reps
12 foot Legless rope climb, 4 ascents
75 pound Push press, 21 reps
12 foot Legless rope climb, 3 ascents
75 pound Push press, 15 reps
12 foot Legless rope climb, 2 ascents
75 pound Push press, 9 reps
12 foot Legless rope climb, 1 ascent

8:02

Comment #46 - Posted by: Kevin C. (M/54/5'11"/182) at July 29, 2013 10:10 AM

good arms
3cycles
10 dips
10 pull ups
10 lungues
10 leg raises
5 handstand

Comment #47 - Posted by: fobasso at July 29, 2013 10:10 AM

M/25/180/5'10"

So I'm not sure I did this right but I did three rounds of all three (Muscle-ups,HSPU,Lunges):
in 7.58 but I didn't know what deficit hspu were so I did regular and also only did 135# for walking lunges.

Comment #48 - Posted by: JoeyT Rochester at July 29, 2013 10:11 AM

Joe Northside- Nice Diane PR! Way to go.

Comment #49 - Posted by: Kevin C. (M/54/5'11"/182) at July 29, 2013 10:11 AM

Buy In
5 rft
50 2x under, 50 sit ups
(16:20)
3 rft 15 dips/15 pullups/6 hspu
10:40
had not barbells at gym so blew off the oh lunges. coulda used dbs but knees sore excuse excuse excuse.

Comment #50 - Posted by: JP,M.A. M/50/69.5"/190 lbs at July 29, 2013 10:44 AM

@Stevie V/ #31, your wife Valerie is amazing! It was so great to watch her compete and do so in a fantastic way. Congratulations to her on this accomplishment and to you for supporting her.

@Rich/ #37, well said.

Comment #51 - Posted by: Glorybelle (F/44/5'5/134) at July 29, 2013 10:51 AM

Sub 135# for oh lunges
12:13

Comment #52 - Posted by: Brandon L. at July 29, 2013 11:06 AM

@Kevin C - thanks! Impressive job actually going legless on "Legless"... makes me want to take my rope to the park and give it a try ;)

Comment #53 - Posted by: Joe Northside m/34/70"/195 at July 29, 2013 11:30 AM

I can't be the only one who thought the ESPN coverage of the final was not at all up to the quality of the competition itself. It was rushed and unpolished, lacked any sort of background reporting that would give the non-Crossfitting viewer some idea of what was going on, and reminded me more of coverage of American Gladiators. If that's the best ESPN can do for Crossfit and its corporate partners, CF may be better off keeping things on the internet for the time being until the TV execs realize CF isn't just an "exercise craze sweeping the nation." This isn't P90x or Insanity, or some Richard Simmons joint, and the shoddy coverage doesn't do CF and the athletes justice.

And what was with that crap supplement ad featuring Camile LeBlanc-Bazinet and Josh Bridges? It's like it was filmed by a high school audio-visual club. So disappointed to see two great athletes pimping juice in a commercial filmed in Victor Conte's garage.

When the showcasing of the best athletes in the world receives second-class coverage and is accompanied by those same world class athletes hawking snake oil, it all starts to look a lot more like some kind of bodybuilding entertainment spectacle and a whole lot less like an actual competition featuring the fittest people on the planet.

There is no question that it was a great week of competition. But the most viewed portion of the competition - the only part of the competition that most people saw - was second a second rate production.

Crossfit can do better.

Comment #54 - Posted by: D. Peterson at July 29, 2013 12:08 PM

Rich Froning's performance was awesome to watch. I heard however that he doesn't do the paleo diet when training. Do you think then that Paleo is really necessary in order to achieve max results from WOD's?

Comment #55 - Posted by: Joey at July 29, 2013 12:13 PM

3 rounds

1 strict bar pull-up,1 strict ring dip 5 times
5 hspu
30 steps walking lunge 12:15


Comment #56 - Posted by: ccraft at July 29, 2013 12:23 PM

Joe- give it a try. I bet you can do it!

Comment #57 - Posted by: Kevin C. (M/54/5'11"/182) at July 29, 2013 12:42 PM

M/23/5'11"/185

19:43.5

3 rounds:
15 dips
15 pull ups
5 dumbbell HSPU's
then...
160# overhead stationary lunge (lunged forward and reset to the same spot each time)

Three rounds took: 7:22.8. I think the overhead lunge would have been a lot better if I actually could have walked, keeping the momentum moving the same direction throughout.

Comment #58 - Posted by: Miles Forks at July 29, 2013 1:34 PM

Yes playoff beard it's me. Cycle 13 done! You should check the frat group on FB

Comment #59 - Posted by: Franiel at July 29, 2013 1:47 PM

No weights, no gym, no problem...
Did "Cindy": AMRAP in 20the min. of:
5 pull-ups
10 push-ups
15& squats
Rounds: 21-even

Comment #60 - Posted by: fargingbastige (M/46/6'0"/195) at July 29, 2013 2:01 PM

I'm so proud God is NOT a religion, cult, man in the sky, etc... He is the ONLY true and living God who sent His only Son to carry the burden of our iniquity! Rich is an amazing athlete, but, he knows that apart from an Almighty God- he is nothing! Thanks Rich for keeping true to the One that gives you strength!

Comment #61 - Posted by: Kelly at July 29, 2013 2:07 PM

110 lb. walking lunges
16:19

Comment #62 - Posted by: Brett C. m/31/6'0"/175lbs. at July 29, 2013 2:25 PM

Cinco 2

Had to scale this pretty hard
3RFT
15 P-up 15 dip
5 HSPU (feet on box)

Then 30 stationary OH lunge 40KG - 14.49
I had the 3 rounds done in under 7 mins but then could only do 4 lunges at a time - need to do more work with weight overhead

Comment #63 - Posted by: jbob M/30/70KG/171cm at July 29, 2013 2:26 PM

Thanks dmac! (#37) (deficit HSPU answer)

Comment #64 - Posted by: NNKMelissa at July 29, 2013 2:27 PM

@Stevie V, I watched every minute of every competition, and your wife was one of my favorites. Such a great story. Congrats!

Comment #65 - Posted by: Gavin at July 29, 2013 3:21 PM

Joey #54 - No athlete on earth does the Paleo diet. It's one of the most scientifically-absurd ideas ever. It is based on warm fuzzy notions of what cavemen did, not on any nutrition or chemical sciences.

Comment #66 - Posted by: JD at July 29, 2013 3:49 PM

13:48

At 25 KG plate OHWL x 120'

Comment #67 - Posted by: james.patrick [M/51/66"/135] at July 29, 2013 4:16 PM

11:56

Comment #68 - Posted by: Andrew at July 29, 2013 4:18 PM

8 rounds for time:
100 meter sled drag, 35#
Rest 30 seconds

7:29

Comment #69 - Posted by: Joe Northside m/34/70"/195 at July 29, 2013 4:31 PM

9:26

3 rds
5 jumping pull ups / ring dip negatives
5 handstand holds 5 sec

10# 90ft lunge

Comment #70 - Posted by: Kim Nomez at July 29, 2013 4:44 PM

Warmed up with 5x5 deadlift @ 175lbs
3 rounds
5 jumping MU's
5 HSPU to 2 abmat
Then:
90 ft OH walking lunge 85lbs

12:18

Comment #71 - Posted by: Whitney at July 29, 2013 4:44 PM

5:19

For time:
Complete three rounds of:
5 pull-ups
5 ring dips
5 handstand push-ups
Then, 65 pound barbell Overhead walking lunges, 90 feet

Did CFFB strength WOD this morning. This afternoon did Sunday's WOD and then this WOD.

Comment #72 - Posted by: Gavin at July 29, 2013 4:52 PM

Vacation WOD

50 minute lake swim
50 burped 4;15... Slow
R&R... All day

Comment #73 - Posted by: Energizer Bunny at July 29, 2013 5:31 PM

Got done 3 RFT in 6:07 Rx...
Got to lunges and did 30' @ 160, but it took like 8 mins... ughh that was horrible.... had to drop to 125# to complete the last 60'

Total Time: 15:57... horrible... SMH

Male/68"/163#/

Comment #74 - Posted by: Demetrios at July 29, 2013 5:53 PM

11:47

Sub pulls ups and dips for muscle ups. Ouch! Was murder on the blisters after yesterday's pull ups. Sure wish I could get the muscle up!
Also did regular HSPU to start then had to go to pike push ups. This WOD severely worked my weaknesses.
That said I obviously didn't carry 115 lbs overhead either. Was happy I did 35# dumbbell.

F/42/127/5'9"

Comment #75 - Posted by: Trina at July 29, 2013 5:57 PM

14:10
MU (jumping rings a la altura de los ojos)
Hspu (cabeza en abmat 6cm)
#95

Comment #76 - Posted by: lucio1928,M/41/182cm/96kg at July 29, 2013 5:59 PM

cinco 1 (6:15)
3 rounds
5 deadlift 300 pd
5 pistol 20 pd med ball left foot
5 pistol 20 pd med ball right foot
Then 30 wall ball 20 pd ball

1 min rest

Cinco 2 (13:15)
3 rounds

10 pullups
10 ring dips
5 headstand pushups ( head facing wall)
Then
40 lunges 135 Pds on back

Comment #77 - Posted by: hollyhog at July 29, 2013 6:00 PM

Cinco 2
3 rounds
Subs:
15 pull up/dips
HSPUs (non-deficit
then
94# OH Lunges
Total time - 11:11

Comment #78 - Posted by: Rowan (M/48/5'5"/150) at July 29, 2013 7:04 PM

Cinco 2 12:15 typo

Comment #79 - Posted by: hollyhog at July 29, 2013 7:18 PM

I did the muscle ups and handstand pushups for time because I've never done over head lunges so I rested then worked on those. But my time for the MU and HSPU were
7.43.5

The hardest part for me was the muscle up so that slowed me down.

Comment #80 - Posted by: Joshua at July 29, 2013 8:58 PM

15:10

Scaled deficit HSPUs to regular HSPUs
Scaled overhead walking lunges to 30kg

Comment #81 - Posted by: Brett (25/M/188cm/77kg) at July 29, 2013 9:56 PM

I think Kristin Clever is great but just because you sprained your ankle prior to the games doesn't mean you embody the spirit of the games. She should have taken her invite seriously and stopped playing basketball before such an important event.

It was annoying that all the announcers ever talked about was Clever's ankle and Lindy Wall's back, there were many other women that deserved some media attention.

Comment #82 - Posted by: Fabe at July 29, 2013 11:43 PM

@hollyhog, look at you go.
@Trina, good job!

Comment #83 - Posted by: Glorybelle (F/44/5'5/134) at July 30, 2013 5:29 AM

Second crossfit workout ever...

Couldn't figure out muscle ups so I did 5 chest to bar pull-ups, 10 dips, and 5 assisted Deficit handstand push-ups per round then 965 pound barbell Overhead walking lunges, 90 feet

Time: 11:46

Comment #84 - Posted by: Zach at July 30, 2013 6:29 AM

Dead lifts 5-5-5-5-5
225-275-315-335-335
Then 3 rounds of:
5 muscle ups
10 HSPU
Finished with 135# overhead lunge 90'. 11:08.

Comment #85 - Posted by: Kurt M/39/185 at July 30, 2013 6:58 AM

subbed 3 pullups and 3 dips for each muscle up
80# barbell overhead lunges

11:51

Comment #86 - Posted by: DLong (M/37/5'10"/185) at July 30, 2013 7:28 AM

M 43/185/6'
Jumping muscle ups, regular hspu, 95# overhead lunges.
19.57.

Comment #87 - Posted by: Mike at July 30, 2013 8:24 AM

Made up this WOD on Rest Day.
Pack Women 16:31
5 Muscle-ups (subbed 3 jumping pull ups + 3 MU progressions on rings)
5 Deficit Handstand push ups (knees elevated on platform, used 9 inch foot stools)
Then, 65 pound barbell Overhead walking lunges, 90 feet (45 lb bar + 20 lb kettlebell in backpack)

We got our Rogue rings a few weeks ago and today was the first time I'd used them in a WOD. I loved the MU progressions on them. I predict I’ll feel a whole new level of soreness in my upper body.

Comment #88 - Posted by: Glorybelle (F/44/5'5/134) at July 30, 2013 8:43 AM

subbed 15 pull ups/dips for 5 muscle ups
and scaled ohs to 100# everything else Rx'd

9:46

29/m/6'1/167

Comment #89 - Posted by: Derrick at July 30, 2013 9:18 AM

subbed 15 pull ups/dips for 5 muscle ups
and scaled ohs to 100# everything else Rx'd I did lunges each round

9:46

29/m/6'1/167


Comment #90 - Posted by: Derrick at July 30, 2013 9:19 AM

Made up the WOD today and details in filter. Good workout!

Comment #91 - Posted by: Glorybelle (F/44/5'5/134) at July 30, 2013 9:34 AM

20:27

Comment #92 - Posted by: myles456 at July 30, 2013 9:43 AM

1) If there was a god, it would not be the Abrahamic god that would have helped him, it would have been Thor. :p

2) Rich was really pushed this year, the swimming part put him in the whole, he dug himself out of it but everyone is getting better. I hope he takes swimming lessons (his technic is horrid), he'll need them to stay on top!

3) Spirit of the games should have gone to the guy who broke his finger and kept competing so his team was not DQ'ed.
Part of what she contributes for CF overall is probably why K.Clever got it, along with the injury of course.

Comment #93 - Posted by: Ricky at July 30, 2013 10:38 AM

M/41/4'11"/203

For time:

3 rounds of:
10 beginner pullups.
5 ring dips.
5 Wall climbs.
Then 25kg axle barbell overhead walking lunge, 30m.

14:08

Comment #94 - Posted by: Jose-Luis Morales at July 30, 2013 11:32 AM

25:52 definitely NOT Rx'd. I did the MU's fine on the bar but deficit hspu's killed me. not sure if I was going down far enough on any of them but I gave it hell. if I didn't complete the rep at all I didn't count it, but I'm guessing they were all kind of ugly. only did two steps with 160# overhead then had to scale to 135#. made it 45 feet and two steps back so walked the rest off for 11 steps so I tried overhead squats but only got 2 then failed so I finished with 9 front squats, 9 push press and 9 behind the head push press/jerk to complete the workout. I need some work on shoulders.

Comment #95 - Posted by: rgrP /M/41/5'8"/173 at July 30, 2013 1:46 PM

W5'3" 135 40
No rings for muscle ups so strict pull-ups and dips for muscle ups. Then 40lb barbell lunges. New to CrossFit looking for a box this week! 7.35

Comment #96 - Posted by: Rebecca at July 30, 2013 3:28 PM

M/36/5'4"/143lbs
Subbed 115lbs for overhead walking lunges
7:53
Then cinco 1
Subbed 35lb kb for weighted pistols and 275lbs for DL
6:52

Comment #97 - Posted by: Matt Burritt at July 30, 2013 4:57 PM

Sub'd:-
Mu's for 4x pull + 4x dips
Standard Hps's
30kg's

43:25

Comment #98 - Posted by: Simon Boote M/42/80kg/6' at July 30, 2013 5:09 PM

Scaled the OH lunges from 135 to 115 at the end, but didn't do so until after I'd finished 30 feet of lunges. Should have dropped sooner.

22:00 approx.

Comment #99 - Posted by: Victor 26/175/6'1" at July 30, 2013 8:07 PM

subbed 3 rounds 5 muscle ups 5 hspu then 90 foot lunge no weight. 4:58

Comment #100 - Posted by: Josh M/20/5'6"/183 at July 30, 2013 8:21 PM

CFSB deadlift 5-5-5

185-215-235(4+1)

Lost my grip on the last rep :-(


Three rounds of:
Bar muscle-ups x5
Standard HSPU x5
Then, 85lb barbell overhead walking lunges, 90ft

17:23

85lbs was too heavy. The lunges took over half the time...

Comment #101 - Posted by: BC (26/M/5'9"/140lbs) at July 30, 2013 9:02 PM

(7/30) 22:19 (131/169/164)
Scaled to pack (5MU/5HSPU/95#OHS) but the MU's were not happening today. First rd was 1,1,f,1 & decided to go for 3 per rd. Then 2nd rd was fx4 as was third rd. HSPU's to abmat were unbroken & lunges were tough. Look forward to doing this one again.

Comment #102 - Posted by: Mike Scott M/46/5'9"/197 at July 30, 2013 10:03 PM

Modified

3 rounds
5 muscle ups
5 deficit HSPU

Then, 95# overhead walking lunges

Tried 155 during warm up. Too unstable. Tried 135. Too inconsistent.

Comment #103 - Posted by: Newmann at July 31, 2013 4:41 AM

11:38 was the mod time

Comment #104 - Posted by: Newmann at July 31, 2013 4:42 AM

I'm assuming a deficit handstand pushup is where your head goes below your hands, like doing handstand pushups on parallettes?

Comment #105 - Posted by: Steve Runnels at July 31, 2013 9:06 AM

95# bar. Othwise as Rx.

8:31

M/168#/6'/39 yrs

Comment #106 - Posted by: britishfireman1 at July 31, 2013 10:54 AM

14:34
Ring Muscle ups
strict regular HSPU
30- 100# lunges

Comment #107 - Posted by: Jetté 44/M/5'11"/175 at July 31, 2013 10:54 AM

M/30/180cm/74kg

130729

For time:
Complete three rounds of:
5 Muscle-ups
5 Deficit handstand push-ups
30 50 kg barbell Overhead Launges

16:55

Comment #108 - Posted by: ukr17 at July 31, 2013 11:09 AM

17:26

did 3 pull-ups and three dips for each muscle-up. also used 100# for the lunges. Did 30 lunges because i was not sure how far 90 feet were.

Comment #109 - Posted by: BW at July 31, 2013 12:05 PM

subbed ring muscle ups from low dip start
no deficit for HSPU
65# barbell for walking lunges

TIME: 11:38

Then I did 2 rounds of:
50# DB farmer carry
50m sprint

Then for fun 2 more 50m sprints :)

Comment #110 - Posted by: Angelina my Bambina at July 31, 2013 12:44 PM

7:48, 110 barbell instead of 180

Comment #111 - Posted by: chrishadland at July 31, 2013 1:19 PM

7:48, 110 barbell instead of 180

Comment #112 - Posted by: chrishadland at July 31, 2013 1:20 PM

19:26
Did pullups + dips substitute : 3=1

Comment #113 - Posted by: Rudraaksh at July 31, 2013 1:34 PM

subbed 15 pullups and 15 dips for the muscle ups, and did a 45lb overhead lunge

around 18 mins

Comment #114 - Posted by: Saam at July 31, 2013 3:08 PM

oh, and because I did less weight, I did 90 walking lunges, instead of just 90ft

Comment #115 - Posted by: Saam at July 31, 2013 3:08 PM

Just realized I got too carried away with the Cinco theme. I did 5 rounds instead of 3.

Comment #116 - Posted by: Jetté 44/M/5'11"/175 at July 31, 2013 7:45 PM

Complete three rounds of:
5 Muscle-ups
5 handstand push-ups
95# pound barbell Overhead walking lunges, 90 feet

18:32 tougher than I thought

Comment #117 - Posted by: Bells at August 1, 2013 7:34 AM

10:12
Most fun i've had doing a crossfit workout in a while!
Scaled down the lunging weight a bit though

Comment #118 - Posted by: Spence at August 1, 2013 11:49 AM

15:01
3 rounds of:
5 MUs
5 DHSPUs
50 walking lunges with 45lb plate overhead

Comment #119 - Posted by: MAGNUS 27/5'8"/155-160 at August 1, 2013 12:40 PM

45/m/176cm/74kg

5.5 inch (14cm) blocks for deficit HSPUs
95 pound barbell

12:16

MUs 5, 3/2, 3/2
Deficit HSPUs one by one, kipping, took most of the time.
OH Lunges in three stretches of 30ft each were the toughest part.
Good WOD, although harder than expected.

Comment #120 - Posted by: Memuc at August 1, 2013 12:46 PM

7:35 w/45# plate for lunges. 3" depth for deficit HSPU. Then timed 800m run- 2:51

Comment #121 - Posted by: ART/M/44/5'5"/150 at August 2, 2013 6:25 AM

Misread and did 3 RFT of MUs, HSPUs and Lunges. 20:45 scaled
MUs - 5 fails, then did jumping MUs for the rest
Def HSPUs - 5, 2/2/1, 2/2/1
Ovhd Lunges - 135# drop/rested ever 6-7 lunges

Comment #122 - Posted by: PW56 at August 2, 2013 10:59 AM

M/35/6'3"/200

Reg HSPUs
135 OVHD Lunge

11:34

Comment #123 - Posted by: Ben S at August 2, 2013 3:11 PM

2013-08-02: 8:29. Sub reg HSPU & 45#.

Comment #124 - Posted by: gs at August 2, 2013 4:12 PM

Subbed in 95lb for OH lunges, 45+35+15 lb plate stacked for dHSPU, shoulders and core, kerpow
12:05

Comment #125 - Posted by: sebastian 44/178/6'2" at August 3, 2013 4:21 PM

M/28/5'8"/175lbs

9:15 RX - took 6:30 to complete the walking overhead lunges.

Comment #126 - Posted by: Bryant Estes at August 5, 2013 12:43 PM

9:50

Comment #127 - Posted by: DLW M/47/176lbs/6'0" at August 5, 2013 2:57 PM

Did 1 min after cinco 1. 20' into the walking lunge at 7 min time cap. Used a 55,45,&,25 # bumper stacked for deficit height

Comment #128 - Posted by: Jdisch at August 6, 2013 3:22 PM

jump MU, 45# deficit, 135 OH lunge

Comment #129 - Posted by: Rob Hole M/45/5'10"/180 at August 8, 2013 5:47 PM

m/39/5'9/183
CFWU-2. Superman. DU. Pushups only upper body 2nd.
19:38
Did 5 rounds instead of 3 - whoops!
MU not bad 4+1, then 3+2
HSPU-used 45 lb plates. Started to get hand of kip near end, but mainly ugly. Used 135 on lunges. Real broken, but ROM good.

Comment #130 - Posted by: jrm at August 11, 2013 6:22 PM

M/33/5'7"/168
125lb overhead lunges.
16:23
used a 35 and 45lb plate each arm for HSPU.

Comment #131 - Posted by: Mark Salzman at August 16, 2013 5:57 AM

used 45 lbs. bumper plates for HSPUs, and subbed 45 lbs. plate for lunges

20:21

Comment #132 - Posted by: Manchild at August 16, 2013 10:14 AM

Morning PT:
700m swim
500m run

WOD: (Scaled to pack)
Complete three rounds of:
5 Muscle-ups
5 Handstand push-ups
Then, 95 pound barbell Overhead walking lunges, 90 feet
10:53

Comment #133 - Posted by: vic* at September 11, 2013 7:33 PM

12:40 as rx

Comment #134 - Posted by: jbark60 at October 20, 2013 6:29 PM

23:05 subs: 3 ring pull ups & dips per MU (i managed to get about 4 proper MUs in total), regular HSPU, 30 x 20k bb jump lunges (only have 20k at home).

Comment #135 - Posted by: zenoperegrinus at May 2, 2014 1:25 AM

CFWUx2 (sub 1MU for PUs/dips)
13:30
5:16 MUs/HSPU
Lunges too heavy, tried 157, 146 for 2) rest at 135

Comment #136 - Posted by: Doug at May 23, 2014 8:13 PM
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