October 29, 2013

Tuesday 131029

Bent over barbell row 5-5-5-5-5 reps

Post loads to comments.

Enlarge Image

"Me and my friend, George Nogueira, training a handstand pushup."
- Julio Fadoni


"Go South, Episode 7: Bolting for Colombia" with Pat Sherwood and Ian Wittenber, CrossFit Journal video [ipod] [mov] [HD mov]


Confessions of a Testosterone-Drunk Jackass by Pat Sherwood - CrossFit Journal article [pdf]

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

Pendlay rows or Yates rows, does it matter?

Comment #1 - Posted by: Gavin Carmody at October 28, 2013 6:21 PM

Yates

Comment #2 - Posted by: Jimmy at October 28, 2013 6:29 PM

I have always done and preferred pendlay rows. This is my first time doing rows since starting crossfit about two years ago.

Comment #3 - Posted by: hollyhog at October 28, 2013 6:30 PM

Neither. The instructions clearly state bent over barbell rows. Pendlay has upper torso parallel to floor; Yates is >50 degrees and almost vertical. Bent over barbell rows is between 90 and 45 degrees. Get it on!

Comment #4 - Posted by: Steve at October 28, 2013 6:41 PM

Pat, keep it coming. #321gosouth

Comment #5 - Posted by: Gavin at October 28, 2013 6:44 PM

Please explain how can I do this work out?
Thanks

Comment #6 - Posted by: Ahmed at October 28, 2013 7:37 PM

Awesome article Pat.
'The overall lesson? Don't wait until you crash and burn to make the necessary change. Asses your situation, look forward and make the appropriate decisions.'
A great number of us can learn from this. And of those of us that have already learned this lesson, the majority can benefit from the reminder. Thanks for sharing.

Comment #7 - Posted by: Coach Malcolm at October 28, 2013 7:38 PM

How is this CrossFit? This would be great for a body-sculpting class. Please get back to constantly varried, functional movements, done at a high level of intensity! Please!

Comment #8 - Posted by: Mike at October 29, 2013 12:04 AM

5*5 bent over row

60kg/70/80/85/90

Comment #9 - Posted by: Seamus (29/m/183cm/95kg) at October 29, 2013 12:14 AM

This is Crossfit...and Crossfit lacks horizontal pulling and transverse plane exercises...atm.
How is this any different then doing weighted strict pull ups, push ups aso...

Comment #10 - Posted by: Tobias at October 29, 2013 12:25 AM

@ Mike: you can't argue about varied- I don't think I've done a bent over row since I started doing main site WODS! Don't know about functional, but you can move a fair amount of weight and there's core stability involved so I don't think they can be too bad functionally. As for intensity: 1. yesterday was long and "light" (though for weak guys like me, there's nothng that light about 20lb wall balls and 24kg swings after the first 10 or 20!) and you don't wanna do that every day unless you're trying to get really wiry and conditioned. 2.If you need or want more, add a girl or a hero or do some squats or bench or run or combine whatever to get the result you're after.

I don't mean this to sound bitchy, but given its a)free b) optional/modifiable and c) (IMO) well programmed I think we should be reserved in criticising the main site programming.

Comment #11 - Posted by: ben at October 29, 2013 12:32 AM

M/44/188cm/98kg
65kg
70kg
80kg
90kg
95kg

Comment #12 - Posted by: Darren Savickas at October 29, 2013 1:30 AM

95-115-135-155-185

Comment #13 - Posted by: TomO/47/M/200 at October 29, 2013 2:08 AM

What's next? 5 sets of dumbell curls?

Comment #14 - Posted by: Travis at October 29, 2013 2:29 AM

95-115-135-155-185

TomO welcome back, long time no see!

Comment #15 - Posted by: gb 46/m/71"/185# at October 29, 2013 2:57 AM

Do you consider a deadlift a functional movement (large load long distance quickly)? Yeah?! In the bent over barbell row, it is a large load, moving a larger range of motion than deadlifts, and moving just a quick, incorp just as many muscle groups into a single movement. Right? Think about it...let it settle...accept it...good!

Comment #16 - Posted by: Lady lake CrossFit at October 29, 2013 3:09 AM

40-65-80-90-90

Comment #17 - Posted by: Bearded rocket scientist at October 29, 2013 3:12 AM

Bent over rows- 185 all 5

Morrison- scaled
7 kg wall ball, 24 inch box, 1 pood kb
40-30-20-10
22:54

Great wod!

Comment #18 - Posted by: Wolfman at October 29, 2013 3:39 AM

135-155-185-205x2-185

Comment #19 - Posted by: ScooteR at October 29, 2013 4:19 AM

95-115-135-145-150

Also did some weighted vest pullups

5 x 5, 21 lbs.

Comment #20 - Posted by: EricS M/33/5'10/175 at October 29, 2013 4:24 AM

115 - 135 - 155 - 165 - 170

Comment #21 - Posted by: Joe Northside m/35/70"/195 at October 29, 2013 4:30 AM

i did this wod today, but i felt it wasn't enough to stimulate my body.
Anyone felt the same or may be i mess up something??

Comment #22 - Posted by: Max at October 29, 2013 5:41 AM

95
115
125
135
145

Comment #23 - Posted by: Bells at October 29, 2013 5:59 AM

55-65-69-69-69 kg :$

Comment #24 - Posted by: Salanova at October 29, 2013 6:06 AM

I added bench press 5 reps superset with it, kept WOD the same other than that. Different = Good ;)

Comment #25 - Posted by: Lady lake CrossFit at October 29, 2013 6:07 AM

115, 123, 135, 145(f), 145(f)

Comment #26 - Posted by: Manchild at October 29, 2013 6:09 AM

Max - The WOD isn't the complete workout, it's just the main attraction. Many people start with a "buy-in," a small WOD with dynamic movements to get the muscles ready to fire, and end with a "cash-out," which includes strength or skill work to blow off any excess energy you have.

For example, my total workout today was:

Buy-in:
Run 130 meters
10 squats
10 push-ups
10 sit-ups
Run 130 meters
10 squats
10 push-ups
10 sit-ups
run 130 meters

WOD (see above)

Cash Out:
Deadlift 5-5-5 reps: 225 - 275 - 275
Clean & Jerk 1-1-1 reps: 135 - 135 - 135
Snatch 1-1-1 reps: 95 - 95 - 95

Comment #27 - Posted by: Joe Northside m/35/70"/195 at October 29, 2013 6:25 AM

I just started doing the wods from this page a few weeks ago and I have a general question:
What's more important on a wod like 15 min amrap excersice a&b, doing it with the recommended weight and need more time or scale the weight down and do it a little faster?
(Of course I know, that I need to scale down the weight if I can't keep a proper technique anyways)

Comment #28 - Posted by: Simon at October 29, 2013 6:26 AM

F/52/5'6/115
65, 75, 90, 105, 100#

6 rounds for time
6 ring rows
6 ring dips
4:25
Pull up work
Swod 3 x 70# (75%) presses

Comment #29 - Posted by: D.S. at October 29, 2013 6:26 AM

Forgot to add
100 unanchored butterfly abmat sit ups
3:36

Comment #30 - Posted by: D.S. at October 29, 2013 6:36 AM

95(8)-115(6)-125-145-145

Deadlift: 145#(15)-160(20)-145(20)
Shoulder Press 45#(21)-65(15)-75(9)

Comment #31 - Posted by: Jim R. 51/5'8"/160 at October 29, 2013 6:44 AM

Guys, please anyone can explain what is bent over batbell row??

Comment #32 - Posted by: Ahmed at October 29, 2013 6:47 AM

M/28/95kg/180cm

kg: 80-85-90-95-100(f)

Comment #33 - Posted by: Atle at October 29, 2013 6:59 AM

Bent over rows:
115# x 5
135 x 5
165 x 5
185 x 5
205 x 5
225 x 5
235 x 5
245 x 3

Comment #34 - Posted by: M/36/176/5'11" at October 29, 2013 7:12 AM

M/23/5'11"/186

95-135-155-165-170

Comment #35 - Posted by: MilesForks at October 29, 2013 7:25 AM

115
135
145
155
165

Comment #36 - Posted by: William M. at October 29, 2013 7:33 AM

M 6'2" 195#, 33yrs
135-155-175-195-215lbs
As RX

Comment #37 - Posted by: Mark at October 29, 2013 7:54 AM

age 23 bw 170

135-155-165-175-185 (f)

Comment #38 - Posted by: Chris S at October 29, 2013 7:58 AM

Ahmed @27, did you try a google search? Hold a barbell with hands about shoulder width apart with an overhand grip. Bend over slightly. Pull the bar up to just under your chest in a rowing motion.

Comment #39 - Posted by: jmu alum at October 29, 2013 7:58 AM

M/29/165/6'0"

135-155-175-185-195

Comment #40 - Posted by: James Bobo at October 29, 2013 8:07 AM

Tapering for NYC Marathon
Did Filthy Fifty but scaled to 40 reps each
29:28

So happy to have done CF this morning. I am missing it!

Comment #41 - Posted by: Glorybelle (F/44/5'5/135) at October 29, 2013 8:28 AM

I don't care what people say, if Crossfit tells you to do it then you do it. I've never done this exercise before like other exercises on the site. To me, it looks like the opposite of a sots press.

Comment #42 - Posted by: Franiel at October 29, 2013 8:52 AM

@ahmed:
Search on youtube.
Any fitness-instructor should be able to coach you in this exercise. But if you can't find either, here's a short instruction for you:
You can't really go wrong as long as you KEEP YOU BACK STRAIGHT!
start in Deadlift position, arms slightly bent, palms towards your thighs (pronated). Focus on squeezing your butt and hamstrings, keep your core tight. Let the barbell drop bij slightly bending your knees and rotating forward at the hips untill your body is parallel to the ground. Make sure your back is still straight, i.e. in nutral position (so no over-extension, that will drain a lot of energy a lot faster from your pull and you will get sore really, really fast).
Pull the bar towards your lower chest (solar plexus) by first squeezing your shoulder blades together and then finish the row as you would on a concept2 rower.
There are different grips and elbow positions for this exercise:
palms turned towards thighs + elbows in: middle back, i.e. like on a concept2. It also does more for the back side of your shoulders.
palms turned towards thighs + elbows out: upper back, more between the shoulder blades.
"underhand" grip, palms facing away from you + elbows in, more focus on the lower back. This is also close to what you'd do during hyperextensions.

good luck!

Comment #43 - Posted by: RJ at October 29, 2013 9:13 AM

is this on the minute?

Comment #44 - Posted by: David at October 29, 2013 9:15 AM

95-175 x 5
never done these, didn't know where to start at.

Comment #45 - Posted by: sandbox at October 29, 2013 9:23 AM

Ahmed, I responded to you, but the filter blocked me. Not sure why.

Comment #46 - Posted by: jmu alum at October 29, 2013 9:34 AM

95->160

Comment #47 - Posted by: james.patrick [M/51/66"/135] at October 29, 2013 9:38 AM

Bent over rowing is a great exercise for creating opera body strength in a way that we often neglect-nicely done CrossFit I would love to see this movement come out more often!

Comment #48 - Posted by: Mark Lee at October 29, 2013 9:41 AM

"Upper" body strength.
Although the fat lady could stand to do some bent over rows too.

Comment #49 - Posted by: Mark Lee at October 29, 2013 9:43 AM

135-145-155-165-175

Good luck Glorybelle!

Comment #50 - Posted by: Kevin C. (M/54/5'11"/178) at October 29, 2013 9:45 AM

Cycle 36 done. I read that if you are using anything else other then your upper body then the weight is too heavy. Knowing how this is CrossFit though, I don't think this will be an issue.

Comment #51 - Posted by: Franiel at October 29, 2013 9:50 AM

155-165-175-185-195-205(3)

Comment #52 - Posted by: DLong (M/38/5'10"/185) at October 29, 2013 9:52 AM

#13 you hammered that nail right on the head.

Comment #53 - Posted by: MattH at October 29, 2013 9:59 AM

M/41/179cm/90kg

1 set every 2 min.

(kg) 50-55-60-65-70

Comment #54 - Posted by: Jose-Luis Morales at October 29, 2013 10:21 AM

135
155
165
180
155
165
As rx'd
Probably could have gone higher but its still a pr.
Already did five rounds of:
5 bar muscleups
10 burpees
20 box jump (21")

Comment #55 - Posted by: Chen M/25/5.9/160 at October 29, 2013 10:26 AM

BW 138 today

145
155
165
185
195

After: 3 sets 135x10

Strict form on all. Wore belt, but no straps or wraps.

Comment #56 - Posted by: Bill M. m/49/5'3"/135 at October 29, 2013 10:27 AM

P.S. Thanks to Pukie for the programming variety -- and for tossing us old-time weightlifters a bone with this one!

Comment #57 - Posted by: Bill M. m/49/5'3"/135 at October 29, 2013 10:29 AM

rehabbing back
very careful, easy and light
especially after "Morrison"
45-65-85-115-115

Comment #58 - Posted by: TK M/45/5'9"/175 at October 29, 2013 10:30 AM

M/49/5'8"/207

RX - 135/155/185/205/225(kipped the last few reps)

Comment #59 - Posted by: Mike/UT at October 29, 2013 10:36 AM

I'm off cycle this week... made up 131027-Sunday. Results there.

Comment #60 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at October 29, 2013 10:49 AM

M/37/6'00/205

Rx: 155/175/205/225/240

Comment #61 - Posted by: Mark at October 29, 2013 10:50 AM

135, 185, 225, 245, 275

Comment #62 - Posted by: JT at October 29, 2013 10:58 AM

Glorybelle, all the best! I remember longing for CF when training for my marathon, but the race is so much better than the training.

Comment #63 - Posted by: Jim R./51/5'8"/160 at October 29, 2013 11:10 AM

thanks Jmu Alum,
I don't know how can I do it.

Comment #64 - Posted by: Ahmed at October 29, 2013 11:18 AM

135, 155, 165, 170, 180 strict

Comment #65 - Posted by: Kri$ at October 29, 2013 11:35 AM

M/42/71"/176

6rnds
Stairs
10x push-ups

Weighted pull-ups
3-3-3-3-3
-15/BW/+10/+15/+20

WOD
5-5-5-5-5 Bent Rows
95-115-135-155-155

5rnds
10x GHD sit-ups w/ 10# med ball
5x HSPU

Pull-ups, switch grips
9-8-7-6-5
Wide/Shoulder/hammer/chin/narrow

Comment #66 - Posted by: Will at October 29, 2013 11:56 AM

Pat, you are way too hard on yourself. You are having an amazing journey and apparently learning lots about yourself along the way.
Thank you for sharing it with all of us.

Comment #67 - Posted by: Emily at October 29, 2013 11:57 AM

55-75-85-105-125(3)

Comment #68 - Posted by: April W. (F/32/5'5"/147) at October 29, 2013 11:57 AM

95
135
145
155
165

Did these as Pendlay rows (back parallel to floor). This was a fun day where I mixed in a bunch of mobility and skill work between sets. Worked on pull-ups, ring dips, muscle up transitions, GHDs, toes-to-bar, wall walks, and double-unders.

Comment #69 - Posted by: Mel 40/m/5'10"/180 at October 29, 2013 12:08 PM

52-72-72-82-82kg 180 pound

Comment #70 - Posted by: Mür at October 29, 2013 12:14 PM

Bent over barbell row
135-165-185-205-225
Être prêt
Soldier for Life
M/56/6’/215

Comment #71 - Posted by: Pete In Sun City at October 29, 2013 12:23 PM

Underhanded
135-155-175-195-195

Comment #72 - Posted by: Jonathan at October 29, 2013 12:46 PM

115, 135, 155, 175, 195. I'm new to crossfit, can someone explain if this is a "take it easy and stretch/get blood flowing day" or just heavy as possible. Thanks!

Comment #73 - Posted by: Lew Lew at October 29, 2013 12:58 PM

didn't go to gym, used 50lb DB's since that's heaviest I have...

Comment #74 - Posted by: David at October 29, 2013 1:05 PM

88, 110, 132, 154, 176 (3f)

Comment #75 - Posted by: Jokin at October 29, 2013 1:08 PM

95
100
105
110
115
Time: 10 min

Comment #76 - Posted by: jdizzle at October 29, 2013 1:12 PM

115-135-145-155-165

Kevin C. - chasing you again.

Good luck Glorybelle. I ran the Marine Corps Marathon 13 years ago and I'm about ready for another.

Semper Fi!

Comment #77 - Posted by: MajorDad (M/53/6'3"/165) at October 29, 2013 1:19 PM

M/33/210/6'1"

5x60kg
5x65kg
5x70kg
5x70kg
5x65kg

Comment #78 - Posted by: DavidR at October 29, 2013 1:29 PM

M/33/210/6'1"

5x60kg
5x65kg
5x70kg
5x70kg
5x65kg

Comment #79 - Posted by: DavidR at October 29, 2013 1:37 PM

Seems as if only those who cant move some weight complain on these workouts. I guess creating a strong back and good pulling strength isnt functional oh well.

Comment #80 - Posted by: matt at October 29, 2013 1:44 PM

110-130-150-170-190 rx'd.

I'd like to say thanks to HQ for the curveball WOD today after Morrison. Between that and the date with heavy Fran Sunday, I'm pretty much wiped but wanted to train still. I have been following HQs programming for about 8 months now and they haven't steered me wrong through a 3-on-1-off training schedule. Bent rows are a great lift for core stability, back strength through isometrics and proper shoulder placement for bench and pull-ups. Plus it's easy to handle on day three. Thanks guys.

Comment #81 - Posted by: Matt von L (27/m/6'0"/190) at October 29, 2013 1:55 PM

MajorDad- you got me on this one. You got body weight, while I was a little short. Nicely done!

If you are ready for another marathon, you are way ahead of me.

Comment #82 - Posted by: Kevin C. (M/54/5'11"/178) at October 29, 2013 1:57 PM

M/34/80 kg/178 cm

5 x 70 kg
5 x 80 kg
5 x 90 kg
5 x 95 kg PR! (210 lbs sounds so much cooler!)
4 x 100 kg (got stuck on 4 reps even after 3rd try)

Comment #83 - Posted by: RJ at October 29, 2013 2:17 PM

135,155,185,205,225,225

Did an extra set at 225. It's hard to maintain form when load is over bodyweight. Before I started Crossfit these were one of my favorites.

Comment #84 - Posted by: Dave 31/6'/185 at October 29, 2013 2:55 PM

@Lew Lew, there are no "take it easy" CrossFit workout days. Those are called rest days.

Go as heavy as possible. The goal is to build muscle and endurance. For every WOD, go with maximum intensity. If the weight feels like and the movements feel good, then go for a new PR no matter what is prescribed.

Comment #85 - Posted by: Gavin at October 29, 2013 2:56 PM

m/43/159
as rx'd
Up to 215 x 5

Comment #86 - Posted by: Seth H. at October 29, 2013 3:22 PM

95/105/115/125/135

Comment #87 - Posted by: MAGNUS 27/5'8"/155 at October 29, 2013 3:28 PM

M/31/5'9"/187

135
185
195
195
205

No momentum. All strict.

Comment #88 - Posted by: Newmann at October 29, 2013 3:48 PM

5x5
Super seted with bench press
210-215-220-225-230
31, 6'4" 220lbs

Comment #89 - Posted by: Mocw at October 29, 2013 3:49 PM

165/185/195/205/215

Comment #90 - Posted by: Dwayne gunn at October 29, 2013 3:58 PM

70-80-90-95-100 (kgs)

Was using quite a lot of push from the legs for the 95 + 100.

Comment #91 - Posted by: Craig Beveridge 39/M/5'11/210 at October 29, 2013 4:04 PM

135-165-185-225lbs.

Practiced some weighted dips as well:
30-40-50lb DB

Comment #92 - Posted by: AJ M at October 29, 2013 4:04 PM

M/25/6'0/210 lbs

135
155
185
205
225
Rx'd

Comment #93 - Posted by: Peter W at October 29, 2013 4:11 PM

All that was available in the hotel fitness center were dumbells
10@35's
10@40's
10@45's
10@50's
10@50's

Comment #94 - Posted by: ChuckB 55/5'11"/165 at October 29, 2013 4:27 PM

For time:
10 Shoulder Press, 75#
15 Overhead Squat, 75#
20 Push Press, 75#
25 Front Squat, 75#
30 Push Jerk, 75#
35 Back Squat, 75#

7:04 (pr by 4:04 over 130402)

Comment #95 - Posted by: Joe Northside m/35/70"/195 at October 29, 2013 4:31 PM

Ran four miles, then:

WOD:
55-65-65-75-75

Comment #96 - Posted by: rachel at October 29, 2013 4:33 PM

95
135
135
145
150

Comment #97 - Posted by: DanA at October 29, 2013 5:04 PM

CrossFit is constantly varied functional movements at high intensity. Functional movements are defined as moving large loads over a long distance quickly. Bent over barbell row is moving a large load (heavy barbell) a long distance (full extension of the arms pulled to the torso, similar to a chest to bar pull-up), it'll be about the same speed as a strict press which is considered "quickly." It is a pulling movement found in nature also another example of a definition for a functional movement. The reps should be as heavy as possible for sets if 5, hence the intensity. And it's obviously "varied," in that most crossfitters rarelu do this movement. Hit it hard like all strength WODs. It's still CrossFit, just different. Hey! Isn't that the whole idea?!

Comment #98 - Posted by: Spencer Kemp at October 29, 2013 5:12 PM

155/185/205/225/235

Comment #99 - Posted by: Rowan M/5'5"/150/49 at October 29, 2013 5:23 PM

First time poster!
75/85/95/115/135

m/39/206/6'0

I've been a part time for a while! Need to start fulltime now!

Comment #100 - Posted by: Chris at October 29, 2013 5:28 PM

27/6'2"/341/m

95, 115, 135, 155, 175

Comment #101 - Posted by: dawgsrus at October 29, 2013 5:35 PM

My fourth day back to crossfit in about two months, i took a little bit from a few post and came up with this.
5-5-5-5-5
Bent over row-95#,115,125,135,145
Shoulder Press-75#,85,95,115,135
Deadlift-155#,175,195,200,205
Bench Press-135#,155,175,185,185

3 RFT
33 sit ups
Row 250m

Comment #102 - Posted by: JArreola24 at October 29, 2013 5:49 PM

5 rounds Max Ring Dips
20, 17, 17, 15, 12

5 rounds 250 Meter Row
:44, :45, :48, :48, :47

Comment #103 - Posted by: B. Rhaly at October 29, 2013 6:01 PM

22/5'10"/185/m

8-8-8-8-8 @ 135
100 pushups

Day 2

Comment #104 - Posted by: James at October 29, 2013 6:19 PM

m/50/5'5"/145

155# x 5
175# x 5
195# x 5
215# x 5
225# x 5

Comment #105 - Posted by: Kona Cole at October 29, 2013 6:26 PM

135-135-135-135-135

Comment #106 - Posted by: Jeff Gebbie at October 29, 2013 6:30 PM

95-135-135-155-135-145-95(12 slow reps)

Comment #107 - Posted by: MJ Sweet at October 29, 2013 6:36 PM

M/15/5'10"/128
65-75-85-95-95 Rx'd

Comment #108 - Posted by: Garrett at October 29, 2013 6:59 PM

155 all the way through

Comment #109 - Posted by: Jake Kiddoo at October 29, 2013 7:55 PM

Took it easy for shoulder-sake:

65-65-95-95-115

Comment #110 - Posted by: JWM (34/M/6'4"/195) at October 29, 2013 8:01 PM

105-125-145-155-155

Comment #111 - Posted by: CWW3 at October 29, 2013 8:20 PM

115/135/155/175/205

Comment #112 - Posted by: Matt/m/30/170/5'9 at October 29, 2013 8:22 PM

#155 for all

Comment #113 - Posted by: phill 37°21'41"N 118°23'43"W at October 29, 2013 8:26 PM

Strength: DL 5x1 @ 335# (PR, +10# from last week)
Skill: hang power cleans 6x3 @ 132# (75% of my 1RM)
WOD: barbell rows @ 95-135-155-185-210#.

Comment #114 - Posted by: Gavin at October 29, 2013 9:04 PM

not sure about form.

85-105-125-135-145#

warmed up with treadmill 1/4 miles x 4: 2 min down to 1:45 -- 90-120 secs in between

Comment #115 - Posted by: matt h 51 183# 3.9.11 at October 29, 2013 9:13 PM

135-155-175-185-195

Comment #116 - Posted by: Stox at October 29, 2013 9:14 PM

Kevin C, MajorDad and Jim R, thank you!
I'm seriously just looking forward to after it's over because then I can get back to regular CrossFit. :)

Comment #117 - Posted by: Glorybelle (F/44/5'5/135) at October 29, 2013 9:29 PM

M/42/190

115

Was easy enough at that weight. 125 or so next time. Lumbar tension was main limiter.

Comment #118 - Posted by: Scott Andresen at October 29, 2013 10:20 PM

133-133-155-221-221. Converted Kg weights

Comment #119 - Posted by: Steve (M/32/6'6/233) at October 29, 2013 11:22 PM

22 male:

100-105-110-120-125kg

Comment #120 - Posted by: Mark at October 30, 2013 2:38 AM

DB
40, 50, 60, 65,70

Comment #121 - Posted by: Ramsey at October 30, 2013 5:11 AM

Few warmup under 135

1 x 5 at 135 strict
1 x 5 at 185 strict
1 x 5 at 205 strict
1 x 5 at 255 some leg bend
1 x 5 at 275 not even close to strict

About 2 mins rest between

Comment #122 - Posted by: Bryan at October 30, 2013 5:33 AM

135-155-185-195-195 (lb's)

didn't go to crazy so I could focus on form. Wide grip to activate more muscles

smashed my 50 double under PR this morning by 2 minutes; 3:25.. will need to start timing the 100 DU's soon.

Comment #123 - Posted by: Silas (M/28/6'/180) at October 30, 2013 7:21 AM

I love all the complaints, very entertaining.

Just getting back in to Crossfit, so this WOD was welcome.

95 - 115 - 125 - 130 - 135 <-barely

maybe a day of pudding arms and back will motivate me never to take such a long "rest"

Comment #124 - Posted by: AlbatrossD at October 30, 2013 9:24 AM

M 32/5'7"/130

95-105-115-115-115

Comment #125 - Posted by: Dan at October 30, 2013 10:35 AM

m/45/195/5'11"

BEnt over row 5 5 5 5 5
67 89 111 122 133

Comment #126 - Posted by: slowweak at October 30, 2013 11:27 AM

135-155-175-195-135lbs. Did this after i did "Morrison"

Comment #127 - Posted by: JC at October 30, 2013 11:55 AM

Finally, an old school strength builder. Good call main page.

Comment #128 - Posted by: Mike K at October 30, 2013 12:23 PM

M 43/185/6'
115
125
145
165
165

Comment #129 - Posted by: Mike at October 30, 2013 1:30 PM

135-135-135-140-135

Comment #130 - Posted by: myles456 at October 30, 2013 1:54 PM

M/44/5'8"/170

135-145-155-165-185

Comment #131 - Posted by: Jon Craig at October 30, 2013 2:20 PM

M/30/6'1"/205

5 x 135
5 x 185
5 x 205
5 x 245
2 x 275
2x 255
1 x 245

when i got to 275 my grip started to fail. It was not difficult to row, just the bar started to roll out of my hands being as both palms were supinated. If i were to alternate my hand gips I could have pulled more weight. I don't want to change what is perscribed un less I really have to. overall this was my first attempt to do bent over rows with a free bar. i enjoyed the workout tought Thanks...

Comment #132 - Posted by: b.jolly at October 30, 2013 2:40 PM

135 155 165 175 185

Comment #133 - Posted by: Sebastian M 45/178/6'2" at October 30, 2013 5:23 PM

55-61-65-71-75 kg

Comment #134 - Posted by: lucio1928/41/182/95 at October 30, 2013 5:37 PM

40kg-50-60-70-70

Comment #135 - Posted by: Brett (25/M/188cm/77kg) at October 30, 2013 6:24 PM

5 x 80kgs
5 x 90kgs
5 x 100kgs
4 x 110kgs
5 x 106kgs

(M/44y/170cm/100kgs)

Comment #136 - Posted by: Marcelo "Warriordiet" Vargas at October 30, 2013 6:29 PM

55
75
95
115
135 x3

Wasn't really sure about the posture on this one. I did it with torso parallel to floor and knees locked, but that didn't quite feel right as it got heavier.

Comment #137 - Posted by: Alton 34yo/M/5'11"/175lbs at October 30, 2013 7:38 PM

@ Pat Sherwood: CF aside, you're learning lessons all bikers learn (or relearn, lol). Have fun with the journey, keep us posted, biker & athlete alike. Remember, smarter, not harder.

Comment #138 - Posted by: Jim at October 31, 2013 1:01 AM

40-50-55-65-70-75 failed on 3

Comment #139 - Posted by: Mik Fanguy at October 31, 2013 1:56 AM


5x90
5x100
5x115
5x135
5x145

Comment #140 - Posted by: misch16800 at October 31, 2013 8:22 AM

95-105-110-110-115

I donated blood yesterday and still feel kind of sick, so I was glad for a WOD that wouldn't make me yak.

Not sure I got much out of this besides light-headed, but I'll wait until tomorrow to see.

Comment #141 - Posted by: BC (27/M/5'9"/140lbs) at October 31, 2013 11:55 AM


135,185,205,215,225

Comment #142 - Posted by: Kevin McClellan 52 at October 31, 2013 2:27 PM

Press 3x3, 100, 110, 125

WOD -
100-120-140-150-160

Comment #143 - Posted by: ART/M45/5'5"/150 at November 1, 2013 2:41 AM

135, 155, 185, 185, 185

Comment #144 - Posted by: kyle at November 1, 2013 9:28 AM

135x5
185x5
205x5
225x4+1 kipping
225x5

Followed with Isabel (3:50) and some Muscle ups

Comment #145 - Posted by: PW56 at November 1, 2013 11:49 AM

m/39/5'9/185
CFWU-2. Superman. Burgener. DU.
135,145,155,165,185
Don't think torso was parallel enough to floor. Pulled bar to sternum instead of waist. May have been able to get more with better tech.

Comment #146 - Posted by: jrm at November 4, 2013 7:03 PM

135x5
155x5
185x5
205x5
205x4(f)

Comment #147 - Posted by: Mike M m/38/5'9"/185 at November 6, 2013 8:42 AM

45/m/176cm/73kg

60-60-65-60-60 kg

reps 4 and 5 kipping with 65 kg

Comment #148 - Posted by: Memuc at November 10, 2013 10:59 PM

135-155-165-170-175(3)

Supersetted with DB bench press and continued with push/pull supersets for a full workout. Completed 5 reps for the last set, but don't think I can honestly count more then 3 since I cheated the last few.

M/28/5'11''/195

Comment #149 - Posted by: Kent at November 11, 2013 4:54 PM

135x5

Comment #150 - Posted by: Victor 26/175/6'1" at November 12, 2013 4:40 PM

185 for all 5 rounds after working up to that weight. Finished off with 10 reps at 135, 20 reps at 95 and 50 reps at 45.

Comment #151 - Posted by: clark at November 13, 2013 8:04 AM

185-185-185-185-205

Comment #152 - Posted by: Edwin 31/M/68"/170 at January 21, 2014 8:18 AM

115/135/155/170/180

Comment #153 - Posted by: Ronnieboy M/51/5'9"/185 at February 19, 2014 5:22 PM
Post a comment






Remember personal info?