October 5, 2013

Saturday 131005

"Dragon"

For time:
Run 5k
4 minutes to find 4 rep max Deadlift
Run 5k
4 minutes to find 4 rep max Push jerk

Post time and loads to comments.

CPTNicholasRozansk_th.jpg

Enlarge image

U.S. Army Captain Nicholas Rozanski, 36, of Dublin, Ohio, assigned to the 1st Battalion, 148th Infantry Regiment, 37th Infantry Brigade Combat Team, of the Ohio National Guard, based in Walbridge, Ohio, died on April 4, 2012, of wounds sustained during an enemy attack by a suicide vehicle borne improvised explosive device in Faryab province, Afghanistan. He is survived by his wife Jennifer, daughters Emma and Anna, his mother Pamela Mitchell, his father Jan, and his brothers Keith and Alex.

Posted by Pukie at October 5, 2013 5:00 PM
Comments

good morning crossfitter :)

could someone please explain more how you do this wod ? thank you

Comment #1 - Posted by: Faisl fyome at October 4, 2013 5:15 PM

#1
Run 5k
Then
U have 4min max to reach your 4reps max effort Deadlift
Then
Run 5k
And have 4min again to reach your 4reps max effort push jerk

----

Now my time:

How i can scale this workout for 30min max?
Maybe:

Run 1,5-2k
Deadlift ME 4reps in 4min
Run 1,5-2k
Push Jerk ME 4reps in 4min

Should be good?

Comment #2 - Posted by: Ricardo Pedrosa at October 4, 2013 5:24 PM

Well you run for 3.1 miles, you then have 4 mins to find a 4 rep max DL, and then you run 3.1 miles and the n find a 4 rep push jerk in 4 mins. Hope that helps you faisl

Comment #3 - Posted by: 30/M/5'11"/185 at October 4, 2013 5:28 PM

Ricardo, I'd run a 2.4K then come in and find a max deadlift, run another 2.4K and come back and find a max push jerk. Just how I would do it if short on time. It also depends how good of a runner you are.

Comment #4 - Posted by: Fitz at October 4, 2013 5:39 PM

CPT Rozanski was in my battalion. He was a really good guy. Lots of people miss him.

Comment #5 - Posted by: Greg Harris at October 4, 2013 5:47 PM

RIP, soldier.

On my end this will be a terrible workout. I'm no good at running. After a 5k it will take me 4 minutes to change the plates on the bar.

Comment #6 - Posted by: Gavin at October 4, 2013 5:52 PM

What a loss. Wishing much peace to his family. Semper Fi.

Comment #7 - Posted by: Thad at October 4, 2013 5:57 PM

I'm with you Gavin
CPT Rozanski I'll get after this one for you and your family. Thank you for your service and I'll be praying for your family which is more important than my time on this WOD.

Comment #8 - Posted by: Mike Andridge/43/5'8"/175 at October 4, 2013 5:58 PM

RIP, brother.

Comment #9 - Posted by: Pat Sherwood at October 4, 2013 6:11 PM

Just wondering.... I have to do the 4 reps straight... Or do I have to find my max and lift it 4 single times??

Comment #10 - Posted by: Manolo at October 4, 2013 7:08 PM

Bittersweet. Sorely missed, along with MSG Shawn Hannon and MSG Jeff Rieck. We’ll Do It tomorrow morning, and every 4 April in their memory.

For those wanting to scale or complain, just remember Hero WODs are meant to be challenging and make you think you can’t possibly do all that. But then you think about the service and sacrifice of that brave man or woman. You dig deep in your soul and think, “This is it. It’s go time.” Then you take that first step. And then the next one. And then the next. When you’re done, if you gave it your all, you come out the other end a different person.

Comment #11 - Posted by: Apache 7 at October 4, 2013 7:20 PM

#10 Manolo asked:
Just wondering.... I have to do the 4 reps straight... Or do I have to find my max and lift it 4 single times??

It's 4 without resting. Personally, I take that as not more than one or two seconds between reps. Maybe 3 secs between the final two reps to quickly regroup and bear down for that last rep. But philosophically, you are "going at it" until the 4th rep is complete.

HTH.

Comment #12 - Posted by: David T. - M/54/5'8"/183 at October 4, 2013 8:05 PM

To continue on Manolo's question, to find the 4 rep max in 4 minutes, I'd attempt three weights - one right away, one about 1+45 into it, and the final weight at about the 3+45 mark. That gives max rest between attempts. For the actual weights, I'd start around 85% of 1RM for the first try, then 90ish%, and finally 92-93ish%. Record it, and have something to reference for the next time this WOD shows up.

Comment #13 - Posted by: David T. - M/54/5'8"/183 at October 4, 2013 8:15 PM

So I could possibly just to my 4 rep max on each if I know it? seems kind of strange to max out without warming up at all. So just doing a straight 4 reps will take me a lot less that 4 minutes if I already know what it is.

Comment #14 - Posted by: eli at October 4, 2013 8:47 PM

You're free to warm-up however you choose prior to the 1st run. Then you have 4 minutes to work up to your 4 rep max which may or may not be what it would be during a strict strength day. Or you could jump directly to your known max, but probably not advisable.

Comment #15 - Posted by: Jon at October 4, 2013 9:59 PM

Jon nailed it, in that these 4RM are the 4 heaviest reps we can do THIS DAY in the 4 minutes allotted. This could be much lighter than what we've done in the past. A 4RM will vary from day to day based on diet and sleep and strength (and running a 5k prior!) and time allotted.

Comment #16 - Posted by: Gavin at October 4, 2013 10:43 PM

I know how I am with 5Ks. I call it a day and my calves need to recover. I know I'll be too tired to do double 5K so I think I'll do:

Run 2 miles
4 minutes to find 4 rep max Deadlift
Run 2 miles
4 minutes to find 4 rep max Push jerk
Then, if I'm up for it, 2-2.22 mile finish but I doubt it. I just know that I have a real hard time doing anything after 3.11 mile run straight and my feet get tore up.

Anybody that does this RXd, we salute you

Comment #17 - Posted by: Franiel at October 5, 2013 12:49 AM

I'm with you #15, I'm probably scaling this to 2 miles.

Comment #18 - Posted by: Mike L. (M/23/5'9"/170) at October 5, 2013 1:37 AM

2k runs 10:04-10:00
DL 287lbs
PJ 155lbs

Comment #19 - Posted by: Craig Beveridge 39/M/5'11/210 at October 5, 2013 3:30 AM

I just have two questions:

when people write "rx" or "rxd" what does that mean?

And 5k, is that 5 miles as in 8.0467km?

Comment #20 - Posted by: Anders 26/M/179cm/73kg at October 5, 2013 4:01 AM

#18

"Rx" or "Rxd" is short hand for "prescribe" or "as prescribed" i.e. "I did exactly what the mainsite said to do".

5k = 5 kilometers

Comment #21 - Posted by: Craig Beveridge 39/M/5'11/210 at October 5, 2013 4:50 AM

31/M/68"/165

That. Was. Awful.

Total time: 1 hr 1 min 29 sec

Deadlift: 275lbs
Push Jerk: 175lbs

Comment #22 - Posted by: JC at October 5, 2013 4:52 AM

Craig: okay thank you!

Comment #23 - Posted by: Anders 26y,73 kg,179 cm at October 5, 2013 5:22 AM

Rest in peace, soldier. Thank you for your sacrifice. And thank you,
Jennifer, Emma, Anna, Pamela, Jan, Keith and Alex. His sacrifice is not in vain. Godspeed.

Comment #24 - Posted by: Kelly O at October 5, 2013 5:37 AM

great wod.

my legs were way out of their comfort zone on the second run and i had to be careful due to a niggly left knee, but they were shredded and I couldnt build up any intensity in the second run.

made a new 5rm max by 5kg though! after a 5k run too!
jerks were weak due to legs being ruined but I feel totally stoked now. Classic change of pace.

Comment #25 - Posted by: phil brown at October 5, 2013 6:45 AM

DL: 315
PJ: 135

1:26:06

Comment #26 - Posted by: Joe Northside m/35/70"/195 at October 5, 2013 6:55 AM

DL: 225
PJ: 115
41:41

Scaled to 2.5k runs.

Running is not my forte (yet).

Comment #27 - Posted by: Mike L. (M/23/5'9"/170) at October 5, 2013 7:05 AM

2013-10-05: Sub 5k row in just under 20mins. Followed by: 16 rounds of 25m lunge/1 bar MU

Comment #28 - Posted by: gs at October 5, 2013 7:30 AM

4 mile run

Comment #29 - Posted by: QB at October 5, 2013 7:35 AM

RIP

All scaled to 1 mile run:

Nate 23:45 320/205
James Patrick 24:15 295/165
Phil Time? 330/165
Shawn 29:25 125 PJ

Comment #30 - Posted by: james.patrick [M/51/66"/135] at October 5, 2013 7:41 AM

M/35/6'0/230

DL: 345
Push Jerk: 205

1h. 14m. 56s

That was terrible! Just finishing was a big win for me I hate running!

Comment #31 - Posted by: Adam at October 5, 2013 8:07 AM

Won't be able to get to this one til Tuesday - if I can carve out the time required. Looks like fun.

Comment #32 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at October 5, 2013 9:24 AM

Dragon-ish

Run 1.5 mile
150lb Deadlift, 20 reps
Run 1.5 mile
115lb Push Jerk, 20 reps
Run 1.5 mile

44:26

I am not what you would call "good" at running. 150 pounds is all I have in the garage right now, so I adjusted reps.

Comment #33 - Posted by: EricS M/33/5'10/175 at October 5, 2013 9:25 AM

1:09:20 rx
225lbs Deadlift
155lbs Push Jerk

RIP CPT Nicholas Rozanski (One 5k for each daughter, deadlifts and push jerks for the Captain).

DOL

Comment #34 - Posted by: gb 46/m/71"/185# at October 5, 2013 9:39 AM

M/24/5'6"/180

Rx'd
57:43 total

24:17
225#
25:26
155#

I did this by myself and wished I had someone to help get my weights set up. I could've had time to try a heavier set of each lift. Oh well. Happy with my running times at least!

Comment #35 - Posted by: Kyle A. at October 5, 2013 9:39 AM

Rx:

24:50
215 lbs
34:12 :(
105 lbs

Total: 1:07:02

Comment #36 - Posted by: Jonathan Offen at October 5, 2013 10:05 AM

10 rounds

10 pull-ups
10 dips
10 sit-ups
10 squats

16:34 (PR)

Previous was 17:54, on 7/2/10

RIP Capt. Rozinski. All my best to Jennifer, and rest of the family.

Comment #37 - Posted by: Kevin C. (M/54/5'11"/178) at October 5, 2013 10:18 AM

Strength: power clean 5x3 @ 155# (+3 from last week). 165x1 and 175x1 for fun.

WOD: had to sub/scale due to time.

5k row: 22:16
DL 4RM: 275#
2k row: 8:38
Jerk 4RM: 155#. Had time so 165x1 and then 170x1 (PR).

Comment #38 - Posted by: Gavin at October 5, 2013 10:41 AM

Scaled Run

2.4km @ 14:40
DL @ 315#
2.4km @ 15:18
PJ @ 165#

Not a fan of running.. Great WOD!

Comment #39 - Posted by: Andrew B at October 5, 2013 10:55 AM

time: 51'15"

2.1 mil
325 @ 4 reps deadlift
2.1 mile
185 @ 4 reps for push jerk

Not much time to find out if I could do more weight my 4 min ran out to fast

Comment #40 - Posted by: b.jolly at October 5, 2013 12:38 PM

f/134/29
I also suck at running.. Did the first 5k in 30.01 min got 185lbs on my 4 rep deadlift max, only made it 2 miles in the second round, seemed to take forever, (24:29) but was happy when i landed 105lbs for my push jerk 4 rep max. overall time was 62:30. kinda regret not going for the last mile but oh well.

Comment #41 - Posted by: megan at October 5, 2013 12:42 PM

1 hour 13 mins
DL 245
PJ 135
RIP CPT Rozanski and God bless your family

Comment #42 - Posted by: Rowan (M/49/5'5"/150) at October 5, 2013 1:49 PM

I really can't stand long runs!

Total Time - 1:02'44"

DL - 330lb @ 4 mins

PJ - 154lb @ 4 mins

I ran out of time on my lifts which was a shame as I felt I could have got more out

Comment #43 - Posted by: Simon Phoenix at October 5, 2013 2:00 PM

Subbed rowing for runs, and also scaled to 3k.

3k row - 12:48
Deadlift 4RM - 305lb
3k row - 14:19
Push jerk 4RM - 175lb

Total time - 36:10

Comment #44 - Posted by: Eric R at October 5, 2013 2:12 PM

Work time 60 minutes 4rm dead 345#, 4rm push jerk 195#
Thank you Captain Nicholas Rozanski

Comment #45 - Posted by: Aaron at October 5, 2013 2:34 PM

1:04

215 DL

165 PJ

Comment #46 - Posted by: Rob Hole at October 5, 2013 2:35 PM

M/29/165/6'0"

As RX'd 1:03:14

305 DL
175 PJ

Comment #47 - Posted by: James Bobo at October 5, 2013 2:40 PM

Cycle 30 done. My body felt banged up so I thought I would sub the 5k runs for long stride 30 min power walks to get out some kinks. I got bored of the front walks so I tried side walking and backwards walking on the treadmill. I think I'm gonna warm up by doing this for 15 mins for now on. My max effort 4 rep deadlift was 295 and my push jerk was 135. Didn't try on the jerk cause my arms are still feeling it from DT.

Comment #48 - Posted by: Franiel at October 5, 2013 2:48 PM

55:17

Deadlift 315
Push Jerk 165

M/40/6'1"/208

Comment #49 - Posted by: Brian B at October 5, 2013 2:59 PM

5k: 30:04. Ouch.
DL: 295#
PJ: 155#
Pretty mad at myself for not doing other 5k, but lack of sleep, time, and running ability got best of me.
RIP

Comment #50 - Posted by: Pete at October 5, 2013 3:40 PM

1:05:13

Deadlift 365
Push Jerk 185

M/29/5'9"/192

Comment #51 - Posted by: Johnny C at October 5, 2013 3:41 PM

1:10:24 rx

Deadlift: 275
Push Jerk: 165

R.I.P.

Comment #52 - Posted by: scott s. 30/m/72"/210 at October 5, 2013 3:52 PM

Sub
Bench press 8 sets of 5's @165lbs with 5 hand release pushups immediately after each set.

Comment #53 - Posted by: Chad R. (M/30/73"/197) at October 5, 2013 4:36 PM

For time:

Run 5k - alterei e corri apenas 1400metros
4 minutes to find 4 rep max Deadlift - cheguei a 4reps de 105kg e não deu mais
Run 5k - alterei e corri apenas 1400metros
4 minutes to find 4 rep max Push Jerk - cheguei a 4reps de 53kg e não deu mais

tempo de treino: 25minutos

Comment #54 - Posted by: ricardo pedrosa at October 5, 2013 4:41 PM

54:43

subbed 4 minutes of burpees for deadlift
subbed 4 minutes of hspu for push jerk

5k - 22:22 (7:03,7:12,7:14,0:52)
35 burpees
5k - 24:12 (8:18,7:45,7:17,0:50)
65 hspu with feet on 4ft fence

Comment #55 - Posted by: DLong (M/38/5'10"/185) at October 5, 2013 5:04 PM

...at track

Comment #56 - Posted by: DLong (M/38/5'10"/185) at October 5, 2013 5:05 PM

M43/185/6'
Just did a 5k. 25.46 pr.

Comment #57 - Posted by: Mike at October 5, 2013 5:52 PM

M29/170/5'11"
47:27
Deadlift 235
Pushjerk 160

Comment #58 - Posted by: Tom at October 5, 2013 7:27 PM

Male/27/220lbs/6'0"/crossfitting 4 years
Time-1:07:37/DL-315/PJ-145 this includes my 8 minutes of lifting

Comment #59 - Posted by: Matthew Lawrence at October 5, 2013 8:11 PM

Deadlift 305
Push Jerk 155

Total time 56:06

Comment #60 - Posted by: Pond 33/6'2"/195 at October 5, 2013 8:11 PM

Modified for my CoCr & Polymer Knee
For time:
Row 2k
Deadlift: 225lbs
Row 2k
Push Press: 155lbs
30:30
Être prêt
Soldier for Life
M/56/6’/214

Comment #61 - Posted by: Pete In Sun City at October 5, 2013 8:19 PM

God Bless the Capt. family.

Ran the Seattle Tough Mudder today.

Comment #62 - Posted by: Kyle M/30/5'11"/185 at October 5, 2013 8:37 PM

RIP Nicholas Rozanski.

Ran a 5K cross country race today in San Francisco in 25:45. Tough course. I've enjoyed the week off, but looking forward to getting back to CF wods on Monday.

Comment #63 - Posted by: Glorybelle (F/44/5'5/135) at October 5, 2013 10:38 PM

RX'd in 1:04:00
DL 10 reps 40 kg (~88 lbs)
PJ 5 reps 35 kg (~77 lbs)

Trying to get the technique right with DL and PJ. But I only have 40 kg of weights at my home gym, so did some extra reps.

Comment #64 - Posted by: Hilla at October 6, 2013 2:38 AM

We'd 130508

10:19

Comment #65 - Posted by: Simon Boote M/42/80kg/6' at October 6, 2013 4:07 AM

RXd 1.09:35
DL - 275
PJ - 200

Comment #66 - Posted by: Mighty Joe at October 6, 2013 5:01 AM

Rx'd
59min, DL-365 PJ-225

Comment #67 - Posted by: Nathan at October 6, 2013 5:15 AM

5k:20min10
Deadlift:1RM: 190lbs
5k:21min25
Push Jerk 1RM: 75lbs

Comment #68 - Posted by: Felix at October 6, 2013 6:11 AM

5k 31:08
4 rm 250
2 1/2 miles
23:15
4rm push jerk 150
did not wake up early enough

Comment #69 - Posted by: Mike Andridge/43/5'8"/180 at October 6, 2013 7:20 AM

Did this today and had a rest day yesterday. On a treadmill

Total time: 53:47.
5 km @ 23:34.
DL @ 130 kg/286,6 lbs
5 km @ 25:06
PJ @ 60 kg/132,3 lbs

Next time i'll put on more weight and i need to run more often :p

Comment #70 - Posted by: Anders 26y,73 kg,179 cm at October 6, 2013 7:32 AM

Total time: 59:33
DL: 345
PJ: 215

Comment #71 - Posted by: Brian at October 6, 2013 8:44 AM

Wow...back in the endurance pain cave today. Been a while.
Accidentally ran 6k, but time below is for 1st 5k. Subbed rowing for the 2nd run. Too much on my ankles to run 6 miles. Also, weights aren't near the machines, so I didn't count transition time.

5k - 25:35
4x DL - 255#
6.25k row - 26:51
4x PJ - 125#
Total - 1:00:26

Comment #72 - Posted by: Will at October 6, 2013 9:00 AM

54:30
290 lbs
175 lbs

Comment #73 - Posted by: myles456 at October 6, 2013 10:39 AM

Male, 40 years old, 156 lbs. Did both 5K's at 26:20 on a treadmill. DL @ 205lbs and PJ at 135lbs. Sweated like a fool! Great workout though!!!

Comment #74 - Posted by: Jose C at October 6, 2013 11:25 AM

Legs are shredded.
5K: 27:16
4 reps unbroken 300# Deadlift
5K: 25:47
4 reps unbroken 145# Push Press
Total 10K: 53:03 running
Total time with 4 minutes allotted for each lift: 01:01:03

Comment #75 - Posted by: Justin M/27/5'8"/144 at October 6, 2013 11:26 AM

Time: 82:16
DL: 295
Press Jerk: 165

Comment #76 - Posted by: BW at October 6, 2013 11:26 AM

1:12 rxd

DL 295
Push 185

Thank you for your service and sacrifice dragon.

Comment #77 - Posted by: hollyhog at October 6, 2013 1:48 PM

1hr run with dog and baby stroller, followed by dead lift 295 an push jerks 175.

Comment #78 - Posted by: M/36/176/5'11" at October 6, 2013 3:44 PM

Total time 1:09:00.

DL: 215
Push: 135

What a monster of a WOD! RIP

Comment #79 - Posted by: Nick at October 6, 2013 4:44 PM

2013-10-06: 50 bar muscle ups @ 42:17. 30@20:32.
2013-10-05: Sub 5k row in just under 20mins. Followed by: 16 rounds of 25m lunge/1 bar MU

Comment #80 - Posted by: gs at October 6, 2013 4:44 PM

53:25 rxd. @ 305lbs DL / 185lbs push jerk

I finished at 6.25 miles. GPS FAULT

Comment #81 - Posted by: Luis Estrada at October 6, 2013 5:11 PM

36:28 did 3000M on rower then 295 4 rep max on DL then 1.6 mi on the treadmill at 2% then 165# on the push jerk. L knee tweeked. still a good workout.

Comment #82 - Posted by: Bells at October 6, 2013 5:19 PM

Rx'd
Total = 53:49

5k-21:20
DL-385#
5k-24:29
PJ-185#

Comment #83 - Posted by: phill 37°21'41"N 118°23'43"W at October 6, 2013 6:11 PM

67:34
DL @ 285
PJerk @ 165
185 x3 could not get 4 reps

Comment #84 - Posted by: Jake Kiddoo at October 6, 2013 6:13 PM

row 5k 20:50
DL 110 kg
row 5k 21:50
PJ 60,2 kg

Comment #85 - Posted by: lucio1928/41/182/95 at October 6, 2013 6:34 PM

Lets Go!!

Comment #86 - Posted by: Jacob Gordon at October 6, 2013 7:45 PM

68:42, 335 DL, 115 PJ. RIP, CPT Rozanski

Comment #87 - Posted by: Jim at October 6, 2013 8:03 PM

M/23/5'11"/187.6

skipped this one. bum foot/toe

Comment #88 - Posted by: Miles Forks at October 7, 2013 6:08 AM

M/27/1,87m/92Kg

Rx'd

59:03
Deadlift: 80Kg (ran out of time when trying 90)
Push Jerk: 70Kg

Comment #89 - Posted by: Arthur at October 7, 2013 6:30 AM

Non-Running day...so made up my own WOD.
5 rounds
5 155# Cleans
7 PullUps
20 Double Unders
25 Weighted Sits
18:44
Good Workout

Comment #90 - Posted by: dyagg at October 7, 2013 7:22 AM

M/34/80 kg/178 cm

Did the 5k on the treadmill: 26min
Deadlift: 110 kg
Push-jerk: 40 kg (still focus on the technique)

Comment #91 - Posted by: RJ at October 7, 2013 7:57 AM

5k
4 130 kg Deadlift
5k
4 60 kg Push jerk (learning the technique)
Total: 64:10

Great WOD!

Comment #92 - Posted by: Artur at October 7, 2013 11:23 AM

Took Additional Rest Day
Heavy 50 year old need recovery.
Or was I just lazy?
Feel much better today!

Comment #93 - Posted by: KeithP (M/50/6'3"/245lb) at October 7, 2013 12:44 PM

hell of a wod!
rx"d 59:36
DL 225lb x 4
365lb x 4

PJ 135 x 4
165 x 4

Comment #94 - Posted by: americanwetdream at October 7, 2013 5:12 PM

66:58
dl @ 155
pj@ 95

1st 5k @ 27:30
2nd 5K at 31:08

Comment #95 - Posted by: Cyndee K at October 7, 2013 8:35 PM

WOD-

3 mile run, 5-3-1 deadlift, 250,285,320
1 mile run, push-jerk 3x4, 135-145-150

Comment #96 - Posted by: ART/M45/5'5"/150 at October 8, 2013 2:40 AM

57:06

5K 24:05
DL 90 kg (didn`t have more weights)
5K 25:01
PUSH PRESS 60 kg

Running at my max, lifting with lots of reserve.

Greetings from Austria/Slovenia.

Comment #97 - Posted by: Tomi K. M/31/180/80 at October 8, 2013 3:26 AM

59:50

DL 285
PP 135

Comment #98 - Posted by: GiAirMo at October 9, 2013 7:05 PM

pic made me smile then almost made me cry when I noticed it was another hero wod - blessings on those girls and their mom and that they may always carry a bit of their dad's goodness with them through life

Comment #99 - Posted by: william at October 9, 2013 9:59 PM

M/36/6'3"/200

RIP

53:39
275/135... Push Jerk was punishing after 2nd 5k

Comment #100 - Posted by: Ben S at October 10, 2013 5:16 AM

RIP Captain Rozanski,

Did the WOD a week late. Was sick for the past week, wanted to do this when I could put full effort into it.

5k: 22:24, 24:10
Deadlift: 405x4
Push jerk: 185x4
Total time: 54:34

M/38y/6'0"/205#

Comment #101 - Posted by: Mike McGrath at October 13, 2013 3:38 PM

M/38/178/80 KG.

" Drago "

Risultato:
5 km. Run 21' 00"
4 Reps Deadlift max 140 Kg
5 Km. Run 22' 10"
4 Reps Push Jerk modificato in Push Press max 60 Kg.

è stato devastante...

Comment #102 - Posted by: Cristian Rollo at October 14, 2013 8:43 AM

M/33/5'7"/168
Deadlift: 335
Push Jerk: 195
total time: 64:34

Comment #103 - Posted by: Mark S. at October 22, 2013 6:12 AM

1:02
345#
155#
Slowest 5ks ever

Comment #104 - Posted by: mlt at October 23, 2013 3:12 PM

God speed Sir... praying for your wife and kids

Comment #105 - Posted by: Glenn at October 24, 2013 7:19 AM

F/33/5'1"/110
DL=125lbs
PJ=55lbs
run was 1.6 miles twice
total time= 43:00

Comment #106 - Posted by: Nancy Salzman at October 29, 2013 1:56 PM

On the 2 year anniversary:

23:10 5k
275 deadlift
22:40 5k
135 push jerk (3 at 155, almost!)

RIP

Comment #107 - Posted by: Tom at April 4, 2014 4:33 PM
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