October 29, 2013
Bent over barbell row 5-5-5-5-5 reps
Post loads to comments.
"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
Pendlay rows or Yates rows, does it matter?
I have always done and preferred pendlay rows. This is my first time doing rows since starting crossfit about two years ago.
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!
Pat, keep it coming. #321gosouth
Please explain how can I do this work out?
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.
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!
5*5 bent over row
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...
@ 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.
What's next? 5 sets of dumbell curls?
TomO welcome back, long time no see!
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!
Bent over rows- 185 all 5
7 kg wall ball, 24 inch box, 1 pood kb
Also did some weighted vest pullups
5 x 5, 21 lbs.
115 - 135 - 155 - 165 - 170
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??
I added bench press 5 reps superset with it, kept WOD the same other than that. Different = Good ;)
115, 123, 135, 145(f), 145(f)
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:
Run 130 meters
Run 130 meters
run 130 meters
WOD (see above)
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
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)
65, 75, 90, 105, 100#
6 rounds for time
6 ring rows
6 ring dips
Pull up work
Swod 3 x 70# (75%) presses
Forgot to add
100 unanchored butterfly abmat sit ups
Shoulder Press 45#(21)-65(15)-75(9)
Guys, please anyone can explain what is bent over batbell row??
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
M 6'2" 195#, 33yrs
age 23 bw 170
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.
Tapering for NYC Marathon
Did Filthy Fifty but scaled to 40 reps each
So happy to have done CF this morning. I am missing it!
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.
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.
95-175 x 5
never done these, didn't know where to start at.
Ahmed, I responded to you, but the filter blocked me. Not sure why.
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!
"Upper" body strength.
Although the fat lady could stand to do some bent over rows too.
Good luck Glorybelle!
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.
#13 you hammered that nail right on the head.
1 set every 2 min.
Probably could have gone higher but its still a pr.
Already did five rounds of:
5 bar muscleups
20 box jump (21")
BW 138 today
After: 3 sets 135x10
Strict form on all. Wore belt, but no straps or wraps.
P.S. Thanks to Pukie for the programming variety -- and for tossing us old-time weightlifters a bone with this one!
very careful, easy and light
especially after "Morrison"
RX - 135/155/185/205/225(kipped the last few reps)
I'm off cycle this week... made up 131027-Sunday. Results there.
Glorybelle, all the best! I remember longing for CF when training for my marathon, but the race is so much better than the training.
thanks Jmu Alum,
I don't know how can I do it.
135, 155, 165, 170, 180 strict
5-5-5-5-5 Bent Rows
10x GHD sit-ups w/ 10# med ball
Pull-ups, switch grips
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.
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.
52-72-72-82-82kg 180 pound
Bent over barbell row
Soldier for Life
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!
didn't go to gym, used 50lb DB's since that's heaviest I have...
88, 110, 132, 154, 176 (3f)
Time: 10 min
Kevin C. - chasing you again.
Good luck Glorybelle. I ran the Marine Corps Marathon 13 years ago and I'm about ready for another.
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.
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.
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.
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)
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.
@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.
Up to 215 x 5
No momentum. All strict.
Super seted with bench press
31, 6'4" 220lbs
Was using quite a lot of push from the legs for the 95 + 100.
Practiced some weighted dips as well:
All that was available in the hotel fitness center were dumbells
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)
Ran four miles, then:
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?!
First time poster!
I've been a part time for a while! Need to start fulltime now!
95, 115, 135, 155, 175
My fourth day back to crossfit in about two months, i took a little bit from a few post and came up with this.
Bent over row-95#,115,125,135,145
33 sit ups
5 rounds Max Ring Dips
20, 17, 17, 15, 12
5 rounds 250 Meter Row
:44, :45, :48, :48, :47
8-8-8-8-8 @ 135
155# x 5
175# x 5
195# x 5
215# x 5
225# x 5
95-135-135-155-135-145-95(12 slow reps)
Took it easy for shoulder-sake:
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#.
not sure about form.
warmed up with treadmill 1/4 miles x 4: 2 min down to 1:45 -- 90-120 secs in between
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. :)
Was easy enough at that weight. 125 or so next time. Lumbar tension was main limiter.
133-133-155-221-221. Converted Kg weights
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
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.
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"
BEnt over row 5 5 5 5 5
67 89 111 122 133
135-155-175-195-135lbs. Did this after i did "Morrison"
Finally, an old school strength builder. Good call main page.
5 x 135
5 x 185
5 x 205
5 x 245
2 x 275
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...
5 x 80kgs
5 x 90kgs
5 x 100kgs
4 x 110kgs
5 x 106kgs
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.
@ 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.
40-50-55-65-70-75 failed on 3
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.
Press 3x3, 100, 110, 125
Followed with Isabel (3:50) and some Muscle ups
CFWU-2. Superman. Burgener. DU.
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.
reps 4 and 5 kipping with 65 kg
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.
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.