February 1, 2014

Saturday 140201

Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Deadlift
1,000 meter Row
Pull-ups

Post load, time, and reps to comments. Annotate PRs.

Enlarge image

"Some burpees to warm up."
- Florian Nicollier, Verbier, Switzerland.


Rich Froning's 225 pound Isabel - [video]

Posted by Pukie at February 1, 2014 5:00 PM
Comments

I note a trend for this cycle

Comment #1 - Posted by: Apolloswabbie 72" 195# 49 at January 31, 2014 5:16 PM

And then he goes and does that...unreal.

Comment #2 - Posted by: Bruce at January 31, 2014 5:23 PM

Just got retweeted by CrossFit. Life is good!!

Comment #3 - Posted by: Rapture Brad at January 31, 2014 5:37 PM

DL: 405#
Row: 3:56
Pull-ups: 29 kipping

No PRs.

Comment #4 - Posted by: Gavin at January 31, 2014 7:44 PM

I LOVE THESE PR WODS!!! :)

Comment #5 - Posted by: Chris Dudley 28/5'9/230 at January 31, 2014 7:46 PM

Gavin- your cffb programming reals shows with that deadlift. Very nice!

Comment #6 - Posted by: Kevin C. (M/54/5'11"/176) at January 31, 2014 7:57 PM

Wow. Seriously?! Froning is incredible. He will be absolutely phenomenal at the Games this year. Definitely gives me more motivation to hit these WODs.

Comment #7 - Posted by: Mike M at January 31, 2014 8:12 PM

I have to say that seeing another 1000m Row nearly brought sad tears to my eyes because my upper body is screaming with DOMS. But I suck it up and get through it!

@Gavin, great DL.

Comment #8 - Posted by: Glorybelle F/44/5'5/135 at January 31, 2014 8:18 PM

Okay, and can every Friday be "Froning Friday?" That video!

Comment #9 - Posted by: Glorybelle F/44/5'5/135 at January 31, 2014 8:41 PM

The beastliness of Froning banging out 2-2-5 for 3-0 is swa-heet. Good-NESS.

Comment #10 - Posted by: Todd Reynolds at January 31, 2014 9:07 PM

going too hit this one up after work, barbell is so tempting right this second.
love these pr wods

Comment #11 - Posted by: jason toan at February 1, 2014 1:53 AM

M/29/72kg

Deadlift: Maxed at 150kg, got a PR earlier in the week @ 152.5kg. Wasn't feeling it today...

1000m Row: 3:29.2 (PR)

Pull ups: 13 unbroken slight kip! No PR :(

Comment #12 - Posted by: Simon Murray at February 1, 2014 2:53 AM

DL: 165kg
Row: 3:31
Pull-ups: 17 normal

Comment #13 - Posted by: RF at February 1, 2014 3:32 AM

Recording studio all day, had to WOD before the globo opened. Some subs (L pull-ups done on a weighted barbell/squat rack), no PM WOD.

Deadlift: 355# (got 360# w/ rounded back, back up to 355# with good technique)

Run 800 meters: 3:23 (my 1K row time from yesterday!)

Strict L Pull-ups: 7

Good luck everyone, high fives! o/\o

Comment #14 - Posted by: Joe Northside m/35/70"/195 at February 1, 2014 4:04 AM

DL 280
Row 3:33 (PR)
Pull-ups 53

Comment #15 - Posted by: Russel Olofson at February 1, 2014 4:31 AM

1RM Deadlift - 465# (pr)
1,000 meter Row - 3:19.6
Pull-ups- 30

Grip was done by the time I hit pull-ups. Definitely can hit more than 30, might try later.

Comment #16 - Posted by: Mike B. at February 1, 2014 4:39 AM

Deadlift 140kg
Row 3:54
Strict pull ups x 9

All less than previous recent PR's.
Shattered. Is this normal?

Comment #17 - Posted by: Chris G at February 1, 2014 4:57 AM

M/30/5'8"/150

DL: 305# (PR by 25# over 140124. Grip barely holding)
1,000m Run: 3:40 (PR by 0:05 over yesterday)
Pull-ups: 25 (Kipping, PR)

Comment #18 - Posted by: porffenton at February 1, 2014 4:57 AM

Dead lift - 142.5 kg (PR)
1000m Row - 3:32.2 (PR)
Pull ups - Kipping - 13, strict - 9

Happy day all in all.

m/30/74kg/1.73m

Comment #19 - Posted by: ady992 at February 1, 2014 5:01 AM

2014-02-01: 350/3:39@1019/42kips.

Comment #20 - Posted by: gs at February 1, 2014 5:22 AM

M/20/6'3"/200lbs workout #4

Never 1RM'd before...
-330lbs Deadlift
-3:37 Row (exact same as yesterday)
-Cannot do pull-ups.Used assisted pull-up machine for sets of 5 on increasing weight until failure. About 30 reps, only rest to change the weight. Back is definitely the weakest element for me.

Comment #21 - Posted by: Scott at February 1, 2014 5:52 AM

M/23/5'8/200lb

Deadlift: 525
Row: 3:02
Pullups: 42

Little tired but manage to PR one at least.
Get lift on today Crossfit!

Comment #22 - Posted by: John Lopez at February 1, 2014 6:28 AM

Murph
60:49
Partitioned 5/10/15
Thank you Murph!

Comment #23 - Posted by: D.S. F 52/5'6/117 at February 1, 2014 6:33 AM

F/37/5'6/180lbs

DL 215
SDHP 35 lbs 100 9 min
Pull-ups on gravitron 17

Comment #24 - Posted by: Yolanda at February 1, 2014 6:44 AM

Let me guess. Tomorrow is either bench/row/squats or bench/row/MU....yay!!!

Finally got a good DL w/out breaking form at 205#! Slower row, and Gravitron pull-ups w/13# assist:

DL: 205# PR
Row: 4:20 (15 sec slower than yesterday)
Pull-ups: 8 PR

M/42/5'10"/206

Comment #25 - Posted by: OldMarine at February 1, 2014 6:47 AM

Glorybelle -- ha! My thoughts exactly re the row. Thought we were done with that for a while after yesterday.

Gavin -- nice DL!

Comment #26 - Posted by: Bill M. m/49/5'3"/135 at February 1, 2014 7:04 AM

Deadlift max 185
Row 4:13
Pull ups 0

Comment #27 - Posted by: gf at February 1, 2014 7:33 AM

M/26/6'/181

DL: 300 PR
Row: 3:25 PR
Pull-Ups: 17 after rowing but PR:25

Comment #28 - Posted by: Przemek at February 1, 2014 7:35 AM

Deadlift: 385
Row: 3:39
Pull ups: 18

Comment #29 - Posted by: Tyler Scott at February 1, 2014 7:51 AM

I dont have a rower or accesss to one so, do to the warm weather here I decided to substitute swimming. Wednesdays MURPH has really buggered me up. Quads , back, biceps and tri,s are really stiff. Yesterday I swam 350 metres breaststroke. A short rest, but only managed 15 dips on the corner of the verandah. Today I did 120 kg dedlift (306lbs) as a 1 RM. Could have gone a bit heavier but didnt have any more place on the bar for more disks. Then I swam 10 lengths of a 50 metre pool using fins and paddles. It doesnt make it easier. My shoulders and legs were getting murdered. I then rested for 5 minutes and started on the pullups. My right bicep felt like it wanted to tear. As I said before, MURGH really buggered me up. I managed 3 strict pushups. But Im confident, I willget to 20 strict soon.

Comment #30 - Posted by: Etienne Grantham at February 1, 2014 8:00 AM

Friday
OHS: 50kg (PR)
1000m row: 3:20
Dips ass. 13

Saturday
DL: 80kg, (100kg PR)
1000m row: 3:17 (PR)
No pull ups, still healing my hands after Murph!!

Comment #31 - Posted by: Sara, Sweden at February 1, 2014 8:13 AM

Fran 6:54 (PR over 7:45 on 130926).
100 DUs 2:35

Comment #32 - Posted by: Gavin at February 1, 2014 8:28 AM

Great photo Florian. I am also loving mountains. :-)

Comment #33 - Posted by: Ondrej at February 1, 2014 8:32 AM

My bet is on snatch/row/MU for tomorrow's WOD.

Comment #34 - Posted by: Noah at February 1, 2014 8:39 AM

First heavy dead lift. Managed 400 lb.
Row 3.25.
Strict pull ups 15.
Class workout.

Comment #35 - Posted by: Craig Johnston at February 1, 2014 8:43 AM

M/29/73'/185

315
3:45 PR
16

Comment #36 - Posted by: GregR at February 1, 2014 8:55 AM

Not again rowing...arrghh... 0.2 second faster..
3:03.9 yesterday, 3:03.7 today.
Deadlift 170kg (-20kg from pr)

Tomorrow 1RM Bench Press, 1k Row, Max Push Ups?

Comment #37 - Posted by: M44 Joris at February 1, 2014 8:58 AM

M/175/6'0/30

Warmup- 3 rounds
185 DL @10 reps w/fat gripz
400m
10 burpees

WOD-
Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:

1RM Deadlift
1,000 meter Row
Pull-ups Post load, time, and reps

325lbs with minimum technique deficiency
(NO PR)

Row 1000m /3:25 (PR by 2 seconds from yeste)

Pull ups ( 38 PR by 4)

Comment #38 - Posted by: Luis Estrada at February 1, 2014 9:02 AM

Deadlift: 285 matched my PR but could not get the next weight up completely.
Row 1000m: 3:33 beat my PR by 2 seconds.
Pull-ups: 14 not sure what my record, but this might be it since I joined crossfit. The one thing i did discover is to not stop for a quick rest so you dont lose your momentum.

Comment #39 - Posted by: BW at February 1, 2014 9:03 AM

395#
3:22
35

Comment #40 - Posted by: Stacey 39/6'2"/180 at February 1, 2014 9:10 AM

339 row
315 x 5 reps DL
27 pullups(27/27/20)

Comment #41 - Posted by: Bells at February 1, 2014 9:15 AM

I changed it up today, just too sore. I couldn't do one pull-up today without a band.
Ran 4.1 miles easy effort in 35:21
5 pull-ups EMOM for 10 minutes, single band assist

Deadlift PR from last week: 200 lbs
1000m Row PR from yesterday: 4:20.2

Comment #42 - Posted by: Glorybelle F/44/5'5/135 at February 1, 2014 9:21 AM

DL 325# (340# PR)
1k row 3:32.7 PR (3:35.7PR yesterday)
Pull-ups - 15 (30 PR)

Just didn't have the deadlift in me but felt strong on the row, way better than yesterday when I met Pukie! Grip strength was nonexistent for the pull-ups but my butterfly kip felt nice and smooth. Wonder what we will try to PR tomorrow...

Comment #43 - Posted by: Davis M/28/5'9"/165 at February 1, 2014 9:30 AM

M/28yrs/72"/208#

First Post
Deadlift: 345lbs (PR from when I was more active is 415)
Row: 1000m 3:39 (Baseline PR.... First Attempt) Drag set to 5/6.
Pull-ups: 7 normal... should be more (PR used to be 22). Weak stabilizer muscles/neuromuscular coordination issue. Can't fire the right muscles in the right order. Plan to set up some rings or a bar in home and practice more (before I eat, when I first wake up, leaving the house, etc).

Just started Crossfit. Army but getting ready to become a Civilian again. Best fitness was during last deployment and I am making it a priority again.

Comment #44 - Posted by: MrUnderwood08 at February 1, 2014 9:31 AM

1 RM deadlift. - 275 lbs
1000 M row. - 4:46
5x5 pull-ups. 50 lb assist first 3 rounds. 60 lbs last 2 rds

Comment #45 - Posted by: BBHaught at February 1, 2014 9:31 AM

BL
Deadlift #453
Row 3:24(pr)
Pull-ups 35(pr)
EL F/35/62"/135
Deadlift #235 (pr)
Row 4:16(pr)
Pull-ups 15 w/ 25 band(pr)

Comment #46 - Posted by: BLong/M/35/71"/201 at February 1, 2014 9:44 AM

DL 335Lb. PR by 15 lbs.
100 SDHP'S 45Lb bar 2:37 PR over yesterday by 15 secs.
21 Pull ups kipping.

Attempted 335 in the dead lift and failed, so I decided to pull off 10 lbs and try 325. After my rest I made the lift and realized I never pulled the 10 lbs. off! So I did get 335.
AHH the effects of psychology!

Comment #47 - Posted by: ChuckB M/56/5'11"/165 at February 1, 2014 9:45 AM

m/53/171
DL 370
Row 3:47.3 pr
Pull-ups: 28,slight kipp

Comment #48 - Posted by: bb at February 1, 2014 9:55 AM

130 kg, 3:34.9, 21

Comment #49 - Posted by: Fred 39/176/78 at February 1, 2014 9:57 AM

Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:

1RM Clean
1,000 meter Row
sit-ups

That's my prediction for tomorrow

Comment #50 - Posted by: Jeremy at February 1, 2014 9:57 AM

DL: 375 5 lbs PR
Row: 3:49 kicked too late, should have done better
Pullups: 25 not good, but out of gas

Comment #51 - Posted by: Bill M. m/49/5'3"/135 at February 1, 2014 10:03 AM

ChuckB -- nice DL PR! "The body can do amazing things if the mind will let it." I forget who said that, but he/she must have lifted weights...

Comment #52 - Posted by: Bill M. m/49/5'3"/135 at February 1, 2014 10:06 AM

1RM Deadlift: 325 lbs
1,000 meter Row: 3:29.3
Pull-ups: 33

10 minute rest between

Comment #53 - Posted by: gb 46/m/71"/185# at February 1, 2014 10:15 AM

Thanks Bill. I think you're right about that quote!
Congrats on your DL PR as well!

Comment #54 - Posted by: ChuckB M/56/5'11"/165 at February 1, 2014 10:36 AM

DL 365, missed 405, (PR is 430) back is hammered from work this week
100 SDHP 40# 2:17 PR
Strict pull-ups 17

Comment #55 - Posted by: Tye at February 1, 2014 10:55 AM

Row. 3:28. PR
Pull-ups. 32
Deadlift. 305

44/150/5'10

Comment #56 - Posted by: Jamie at February 1, 2014 11:11 AM

Deadlift: 325 pr!
1k row: 3:36.8 -- 4/10s higher than yesterday.
Pull-ups: 22 from a previous 16 pr!!!

Comment #57 - Posted by: Matt von L (27/m/6'0"/190) at February 1, 2014 11:28 AM

445
19 (pr)
4:07 (pr)

Comment #58 - Posted by: mike vinson 46/5'8"/215 at February 1, 2014 11:35 AM

Dead lift: 225 (pr)
Row: 3:54 (pr)
Pull-ups: 10

Comment #59 - Posted by: Matt at February 1, 2014 11:47 AM

Murph today, results there. I need a nap now.

DL PR from last week, 265. Best pull-up total I could find was 22 back in Nov, as part of a Lynne.

Gavin, I agree...CFFB is really stoking your strength.

Joe N, great DL...your 1RMs are really getting good.

Bill M, still in awe of your strength-weight ratio

ChuckB, excellent DL PR. Agree, amazing how the mind affects the body. 2 times your body weight is great work.

OldMarine, I just saw your post on Murph day. Stick w/ this crowd, and you WILL be successful.

Curious to see what tomorrow's WOD will be, knowing the majority of us will spend the rest of the day eating junk food while watching the SB.

Comment #60 - Posted by: Jim R. 51/5'8"/160 at February 1, 2014 11:53 AM

M/29/165/5'6"

DL-385(PR)
No rower- 3 min 1/2 mile run
51 kipping pull ups

Comment #61 - Posted by: bobby arnold at February 1, 2014 12:07 PM

I haven't commented in a while, but I had to comment on the last two days programming....


QUITE INTERESTING!!!

Comment #62 - Posted by: Josh at February 1, 2014 12:16 PM

so I have a question... The answer seems to range depending on who you ask. When doing a 1RM deadlift what is considered 1 rep. Meaning, is your 1RM; lift then drop the weight at the top or is it the full motion; lift the weight then take the weight back down to the ground in the exact same path?

Comment #63 - Posted by: krees at February 1, 2014 12:47 PM

37M/195#/5'11"

405# Deadlift (PR is 415#, bar was heavy today!)
No, rower SDHP 100 reps, 2:38
PR on Pull Ups 30!

Comment #64 - Posted by: dustin at February 1, 2014 12:49 PM

A few days behind.
Murph - Cindy style no vest
53:41

Comment #65 - Posted by: Brian M/48/68"/153 Ponte Vedra, FL at February 1, 2014 1:03 PM

M/28/185
505# dl..PR as of recent (lifetime PR:512)
Row:3:15.2 (1.2 second slower than yesterday)
Pullups:39 not a PR

Comment #66 - Posted by: Marc piv at February 1, 2014 1:06 PM

Combined yesterday and today's workout:

DL: 165 (pr by 10); next increment I can try is 185 and just don't have confidence in form to try yet
Row: 3:48.8 (came out of the box WAY too fast)
Pullups: 10 kipping (PR)

Comment #67 - Posted by: Brad Burris 34/m/6'2"/170 at February 1, 2014 1:14 PM

Nice benchmark for the new year:

345# DL - thought 375# was possible but my layoff was too long

3:53 1K row (had 10 second rest midway)

15 ring dips

Thanks

Comment #68 - Posted by: mikeyb m/53/178 at February 1, 2014 1:15 PM

Mike m/20/5'11"/179lbs

DL- 385(pr)
Row- 3:40(pr)
Pull-ups-31(pr)

Comment #69 - Posted by: Mike Lawless at February 1, 2014 1:19 PM

339 row
315 x 5 deadlift then 225 x 10 r x 3 sets
27/27/20 on pull-ups

Comment #70 - Posted by: Bells at February 1, 2014 1:26 PM

DL: 365 (10lb pr)
Row 3:44.1
pull up: 51 ripped then did another 50 (old pr 103 unbroken) not today

Comment #71 - Posted by: kri$ at February 1, 2014 1:29 PM

Chuck B. and Bill M. Nice DL pr's
Gavin you to. I've been adding a little cffb you have me thinking about it

Comment #72 - Posted by: D.S. F 52/5'6/117 at February 1, 2014 1:32 PM

Jim R. Nice Murph time!

Comment #73 - Posted by: D.S. F 52/5'6/117 at February 1, 2014 1:34 PM

Did yeaterdays wod this morn and today's just now.

Wow PR's all over this one

415 dl pr
2:29 100 sdhp's unbroken - PR - not sure how well I am on c2 but my sdhp has gotten crazy better
25 pull-ups with 1/2 kip - Current pr - Can't butterfly yet

Comment #74 - Posted by: Brad h m/33/71"/175 at February 1, 2014 1:36 PM

18/M/185lbs

DL: 335lbs
1000m row: 3:48
Pull-ups strict: 17

Comment #75 - Posted by: Cole at February 1, 2014 1:45 PM

DL 275
RUN 1000M 6:28 took 30 seconds off of yesterday.
Pull ups 10 reps.
15 min walk on treadmill at 3.5 mph for warmup.

Comment #76 - Posted by: Diff M/44/5'10"/220 at February 1, 2014 2:03 PM

DL: 385lb
Row: 3:29 (Tied PR from yesterday)
Pull ups: 43

Comment #77 - Posted by: B. Rhaly at February 1, 2014 2:04 PM

Resting today, try this tomorrow I think. Every other day CF working for me.

Comment #78 - Posted by: matt h 52 5'11" 180 3.9.11 at February 1, 2014 2:05 PM

M/175/6'0/30
Warmup- 3 rounds
185 DL @10 reps w/fat gripz
400m
10 burpees

WOD-
Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:

1RM Deadlift
1,000 meter Row
Pull-ups Post load, time, and reps

325lbs with minimum technique deficiency
(NO PR)

Row 1000m /3:25 (PR by 2 seconds from yeste)

Pull ups ( 38 PR by 4)

Comment #79 - Posted by: Luis Estrada at February 1, 2014 2:05 PM

365 lbs dead lift - still can't beat 375
2:57 for 1k row - 3 sec better than yesterday lol
And still not 100% from Murph so only got 21 pullups

Comment #80 - Posted by: Andrew at February 1, 2014 2:14 PM

22 of those Jalepeno poppers just went in the oven!

so ready for Syracuse v Duke

new PR for clean today 185 (previous 165)
new PR for Jerk today 195 (previous 165)

Comment #81 - Posted by: Greg (29/5' 11"/205) at February 1, 2014 2:16 PM

35/M/6'1"/190lb

DL: 325# (PR)
100m Row: 3:18 (PR)
Pull-ups: 8 strict (no PR)

Comment #82 - Posted by: Joel Pitney at February 1, 2014 2:31 PM

385 (20# off prev pr)
3:36 (2" off pr yesterday )
46 (pr)

Comment #83 - Posted by: mlt at February 1, 2014 2:40 PM

M/19/69kg

DL: 130kg (PR)
1km row subbed for a 1km run: 3:41 (Same as yesterday)
Pull-ups: 24 (PR)

Comment #84 - Posted by: Aaron at February 1, 2014 2:44 PM

Looks similar to our beloved CFFB WODS. haha
Just made a video/mini-documentary from my first CrossFit Competition I did back in December. Check it out family if you have time.

http://www.youtube.com/watch?v=tcsDONfarzk

Comment #85 - Posted by: Bakari at February 1, 2014 2:50 PM

WOD:

1 RM Deadlift: 310 lbs. (pr) previous was 305
100 SDHP: 2:05 (pr) previous was 2:07 yesterday
Max Pullups: 17 (pr) never maxed out before

Comment #86 - Posted by: Suds at February 1, 2014 2:52 PM

DL: 415lbs (PR since starting crossfit , lifetime PR 425)
1K Row: 3:25 (same as yesterday)
Pull-ups: 32 PR

Comment #87 - Posted by: NickR at February 1, 2014 2:57 PM

Him
235 deadlift. Out of weight.
0.5 mile run: 3:00
10 pull-ups

Her
125 deadlift
1 pull-up

Comment #88 - Posted by: Texas couple at February 1, 2014 3:00 PM

Dl 255lb. Pr
Row 3:35.7 pr
Pu 5 strict + 8 kip

Comment #89 - Posted by: eric dronen at February 1, 2014 3:06 PM

DL 425
Row 3:33
Pull-up 38

Comment #90 - Posted by: Dancolson at February 1, 2014 3:09 PM

Deadlift: 200 lb (PR!)
Row: 4:19 (PR - beat yesterday's time!)
Pullups: 1

Comment #91 - Posted by: Rachel at February 1, 2014 3:10 PM

@Matt von L: Great PR's man, esp those PU's. I bet that felt good!!

Not enough weight in garage to PR, no rower, and pull-ups are my nemesis. Also, lack of time before work. So I did...

95# OHS x 15
GHD x 15
Back Extensions x 15
95# Shoulder Press x 15
GHD x 12
Back Extensions x 12
95# Squat Cleans x 15
GHD x 9
Back Extensions x 9
15:40

OHS NEED WORK!!

Comment #92 - Posted by: Pete M (28m/5'10"/180) at February 1, 2014 3:11 PM

At parents with no weight room..so I improvised..hung the new rings I just bought underneath the rafters of the porch..
Overhead lunges with 45lbs 5x20
ring chinups..slow..all the way dead hang to chest 5x8
Double unders 6x40 (did 40 in 20 seconds)
Ring dips..hands all the way to shoulders 6x10 very slow..
By the way, ring pullups and dips are way harder!!
I don't know my max dips on rings, but I have done 90 on the regular dips a few years ago til it messed my elbow up and now can do 50, but I promise you I can no way do 50 on the rings!!!! at least going allll the way down..its torture!!

Comment #93 - Posted by: Aglaroth at February 1, 2014 3:18 PM

question..for maybe Gavin or one of you longtime experts..I am currently focusing on olympic lifting..3 days a week with a coach..how much or how often should I do these WOD without detracting from my strength gains over the next 3 months?
thanks for the help

Comment #94 - Posted by: Aglaroth at February 1, 2014 3:24 PM

Dead lift: 315 PR
pull ups: 20
1000m row: 3:29 PR

Comment #95 - Posted by: Cameron Hall at February 1, 2014 3:25 PM

325#
3:17
24

Comment #96 - Posted by: Ed Junquet at February 1, 2014 3:27 PM

@Algaroth, oly lifting alone won't make you strong. For example, you can work Oly lifting with sub-optimal weights to perfect your form, and you won't get much stronger. You really need to be lifting weights that are 85%+ of your 1RM to gain strength. Long met cons will detract from your strength, so it's up to you to find a happy medium between strength and metabolic conditioning. Depends on what your goals are and what you are training for.

Comment #97 - Posted by: Gavin at February 1, 2014 3:42 PM

Did some heavy DL work before yesterday's WOD, so skipping today. Did this instead:
Partner WOD
100/exercise - Alt sets of 10 w/ partner
Airsquat
Sit-up
HR push-up
Pullup
T2B
DUs
Bear crawl
Hollow rock
Burpee
HS hold 10/:30

Comment #98 - Posted by: Will (M/42/175/71") at February 1, 2014 4:13 PM

@Matt von L, great PRs. Congrats!

Comment #99 - Posted by: Glorybelle 5'5/135/44/F at February 1, 2014 4:28 PM

Praus2018

NoPR 390# DL
PR 5:24.71 100 45# SDHP
NoPR 8 PU

Comment #100 - Posted by: Praus at February 1, 2014 4:28 PM

325 DL
4:00 row as hard as i could as my gym's rower doesn't have a digital display.
20 pull-ups...back was smoked.

You know, initially seeing PRs for 1000m row now three days in row had me scratch my head but I'm going at it tomorrow!

Comment #101 - Posted by: Ken at February 1, 2014 5:19 PM

Deadlift: 335lbs
row:3:59*
pull-ups: 15

*The row machine I was one kept moving all over the place so that took away sometime...

Comment #102 - Posted by: Doug at February 1, 2014 5:19 PM

Dl to 245, row 4:08.2 pr, pull up 25

Comment #103 - Posted by: Sue Ady F/45/135 at February 1, 2014 5:26 PM

DL 165
row 4:32 PR (-5sec off yesterday's time)
pull up 5

Comment #104 - Posted by: Elle W 44/F/5'6"/125 at February 1, 2014 6:03 PM

Deadlift 240 pr DOUBLE BODYWEIGHT!!!
did ring dips instead of row 21 pr
pullups 31
15/5'8/120

Comment #105 - Posted by: Tim Hesford at February 1, 2014 6:48 PM

Deadlift: 185#
1000m Row: 4:55 PR by 3 seconds(only 3rd time using rower ever, so it's easier to PR right now)
Pull-ups: 21; (had to do my pullups immediately after my row because the gym was closing... may try this again tomorrow!)

Also, I have a newbie question for anyone willing to lend some advice: As I am so new to rowing, and you all are killing these row times, what damper setting do you recommend for someone like me? I used "6" the last 2 times... not sure if that's right or not. Any advice you have would be greatly appreciated!! :-)

Comment #106 - Posted by: Jill/F/5'2/100 lbs at February 1, 2014 6:58 PM

M/6'/180/42
410
3:21
30-kipping

Comment #107 - Posted by: Joad at February 1, 2014 7:04 PM

Deadlift 405 (PR by 5 pounds)
Row 3:20 (PR by about 2 seconds)
51 Pull-ups (not PR)

M/23/177

Comment #108 - Posted by: Chris W at February 1, 2014 7:12 PM

M 43/185/6'
Dl #340 pr.
1000m row 3:23 pr.
28 kipping pull ups pr.

Comment #109 - Posted by: Munster at February 1, 2014 7:14 PM

DL-385
Row-4:15
PUs-39 (kip)

Comment #110 - Posted by: MAGNUS 28/5'8"/155 at February 1, 2014 7:59 PM

DL 440 no PR
ROW 3:29 PR
PULL UPS 21 PR

Comment #111 - Posted by: Christopher Dudley 28/5'9/230 at February 1, 2014 8:02 PM

75lbs Deadlift ( all the weight I have right now)
2:56 row
25 pull-ups (pr)

Comment #112 - Posted by: David Barnard at February 1, 2014 8:06 PM

DL 340 pr 5#
Row 3:52
pull ups 35

Comment #113 - Posted by: Jake Kiddoo at February 1, 2014 8:10 PM

DL - 380 with fat bar (PR)
1000m row - 3:25.9
PUs - 25 (4 rep PR)

Comment #114 - Posted by: phill 37°21'41"N 118°23'43"W at February 1, 2014 8:11 PM

Only have 175# of weight so I quickly did 13 175#dl without pause. My pr is340#

Did 1km run in 5:02

5 strict pull up. Trying to learn to kip

Comment #115 - Posted by: Brent L at February 1, 2014 8:18 PM

Deadlift: 485
Pull ups: 54
Row: 3:10.6

Comment #116 - Posted by: Cary at February 1, 2014 10:47 PM

Deadlift: 155kg
1000 m row: 3:31.8 (PR)
Pull-ups: 11 reps (strict)

Comment #117 - Posted by: Brett (25/M/188cm/79kg) at February 1, 2014 10:54 PM

Dl-#385
1k rw-3:33
Pu-20

Comment #118 - Posted by: S haslam at February 2, 2014 12:47 AM

100kg
3:213
16

Comment #119 - Posted by: Girod at February 2, 2014 2:56 AM

M/26/189/88

170kg Deadlift PR
3.31 Row
16 Pull-ups

Comment #120 - Posted by: KIRBY at February 2, 2014 3:19 AM

385 (20# off prev pr)
3:36 (2" off pr yesterday )
46 (pr)

Comment #121 - Posted by: mlt at February 2, 2014 4:33 AM

Amazing place for Burpees

Comment #122 - Posted by: nico at February 2, 2014 4:48 AM

6'1" M 238LB 45

did 2 mile run 20:10
455 dead started @ 135lb 3rep added 50lb to 455lb not pr 545 getting over pulled back and shoulder injury only 18 pull up no kipping
IM going to have to do a lot better and will

Comment #123 - Posted by: Reggie TANK Biegler at February 2, 2014 5:46 AM

500 max deadlift

Comment #124 - Posted by: Sergio at February 2, 2014 7:09 AM

DL 365#
Row 4:02.5
PU 66

Comment #125 - Posted by: TK M/45/5'9"/180 at February 2, 2014 7:53 AM

DL: 205kg
row: 3:17
pullups: 50

Comment #126 - Posted by: rafael santos at February 2, 2014 8:33 AM

DL: 345lb PR
Row: 3:31 PR
Pull-ups - 21

Comment #127 - Posted by: Jay S 40/M/5'10"/205 at February 2, 2014 9:19 AM

370 lbs PR
3:29 PR
24 pull-ups PR

Comment #128 - Posted by: myles456 at February 2, 2014 10:09 AM

DL- 295lb
Row- 4:00
PU- 22 rep
Pass the weak sauce.
28/m/165lb

Comment #129 - Posted by: HC at February 2, 2014 10:56 AM

425 dl
3:34 row
22 pu strict

Comment #130 - Posted by: Tormod at February 2, 2014 10:56 AM

DL 405#
Rower 3:17.2
Pullups 20

Comment #131 - Posted by: Erick M/37/220/6'2" at February 2, 2014 12:16 PM

EAL

110# dl
5:13 1000m row
12 black band pull-ups

Comment #132 - Posted by: ccraft at February 2, 2014 2:42 PM

DL 405
Row 3:20.4
Pull Ups 25

Comment #133 - Posted by: Mike O - 33 M / 6'1" / 200 at February 2, 2014 3:50 PM

24/M/190#
CrossFit Andersen
DL:405#
Row: 4:00
Pull Ups: 23

Comment #134 - Posted by: Brent Fallon at February 2, 2014 8:03 PM

DL: 295#
Row: 3:42 (PR)
PU: 30 (PR)

Having trouble getting the load off the ground for DL. Might have been the cycling accident I had Saturday and the resulting bruised ribs.

Comment #135 - Posted by: Dave H (M/38/5'8"/148) at February 3, 2014 8:16 AM

555# DL PR
3:13.2
33 Pull Ups Butterfly only

Comment #136 - Posted by: Rian at February 3, 2014 9:52 AM

170kg (375lbs)
30 pull ups (butterfly)
3:26.6

Comment #137 - Posted by: Craig Beveridge 39/M/5'11/210 at February 3, 2014 10:14 AM

Dead 375, 2 pulls at 385, no joy
Row 1000, 3.30, PR
Pullups, 35, PR

PRs still feel awesome after 7 years of CrossFit!

Comment #138 - Posted by: Apolloswabbie 72" 195# 49 at February 3, 2014 10:40 AM

M/29/5'9"/195

365
3:41 pr
16 ( terrible )

Comment #139 - Posted by: jirv101 at February 3, 2014 12:48 PM

2 mile run..
14:18
Then
10 135# Cleans
20 PullUps
30 Dips
40 PushUps
50 SitUps
9:50

Comment #140 - Posted by: dyagg at February 3, 2014 2:54 PM

Completed on Mon
235# deadlift
800 m run 3:45
1 min of situps: 44

Laura f/51/5'7/155

Comment #141 - Posted by: power-girl at February 3, 2014 4:12 PM

140k DL
4:59 1k ski erg
18 PU

m/155#/67"/53y

Comment #142 - Posted by: ed eybel at February 3, 2014 7:24 PM

Unfortunately there is not a box near where I moved. Does anyone have a alternative for the row machine? Would I do high pulls w/light weight?

Comment #143 - Posted by: jackson at February 4, 2014 11:39 AM

M/33/5'8"/193

Doing this 3-day cycle backwards:

Dead 445# . . . No PR. Had 455# about an inch off the ground but knew it would be a clang n' bang (no bumpers)
1000m row 3:22 - same exact time as yesterday's PR, with same exact 500m split. . . No PR.
24 kipped pull-ups, most butterfly. . . No PR.

Hoping for a PR on the OHS and 1000m row tomorrow

Comment #144 - Posted by: Chris Luka at February 4, 2014 8:15 PM

M/34/5'7"/168
DL 375 (PR)
Row: 3:27
Pull Ups: 32

Comment #145 - Posted by: Mark Salzman at February 5, 2014 6:48 AM

deadlifts - 290 all the weight i got
1,000 meter Row- sub'd with SDHP 4:12
pullups - 10 strict
2 month

Comment #146 - Posted by: Apodigo at February 5, 2014 7:09 AM

DL 325 pr
2:35 bike
Pull up 1 min 10 stick to kipping
First time kipping
DL
275
295
305
315
325pr
Old pr 315

Comment #147 - Posted by: Greg at February 5, 2014 8:19 AM

385 (405 PR)
3:27 row PR
6 strict pullups, post shoulder rehab pr

free handstand hold practice 6-10 seconds 10 times

Comment #148 - Posted by: Gfunk m/35/72/205 at February 5, 2014 12:09 PM

M/44/5'8"/175

315 lbs
3:36
37

Comment #149 - Posted by: Jon Craig at February 5, 2014 2:04 PM

365
3:43
20 (15 DH) 5 Kip

Comment #150 - Posted by: JR/44/71/190 at February 5, 2014 5:59 PM

505
4:04
32 strict, 30 more kipping

Comment #151 - Posted by: C Lawson at February 6, 2014 6:50 AM

M/23/5'11"/184

405
3:30.5
12 strict

Comment #152 - Posted by: Miles Forks at February 6, 2014 10:10 AM

130kg DL (equal to PR), failed at 132.5 - didn't want it enough

3:54 1000m row, damper 6

Not enough time for pullups, but got 35 kipping when I tested just over one month ago

Comment #153 - Posted by: DanNZ M/25/177cm/62.5kg at February 6, 2014 9:55 PM

400
3:18
36

Comment #154 - Posted by: Troy at February 7, 2014 5:06 AM


205, 215, 225, 235, 245, 255(f), 255

3:51

26

Comment #155 - Posted by: Jesse Montagnino at February 7, 2014 2:03 PM

DL: 435 (ties pr)
1000 M Row: 3:53 (pr)
Pull ups: 25

So close to 445 on DL. Have to get faster rowing. Really disappointed on pull ups. Was shooting for the 40 range. Grip and bi's were smoked.

M/31/5'6"/185

Comment #156 - Posted by: McNerney at February 7, 2014 5:41 PM

Deadlift 145k PR
1k Row 3:54 (no pr)
Pull ups 30 (no pr)

Comment #157 - Posted by: Alex at February 8, 2014 9:37 AM

Dead= 315

Tabata run 10/21 x 9 treadmill, 11.1, 10.2mph 1% alternating

Pull-ups= 40 pr

Comment #158 - Posted by: ART/M45/5'5"/150 at February 9, 2014 5:57 AM

245#. 17 PUs no kip.

Comment #159 - Posted by: JonNYC xfit since 6/08 45/M/175/5'11" at February 10, 2014 9:15 AM

Deadlift 165#
1000m row 4:22
10 pull-ups

Comment #160 - Posted by: Bayley (F/30/145) at February 11, 2014 10:07 AM

DL: 500
1,000m row: 3:21.5
PUs: 40

no prs today...

Comment #161 - Posted by: Kevin: M/42/195/6' at February 11, 2014 2:10 PM

335 lbs
3:55 (3:52 is pr)
20 (not even close to my pr because my grip was gone at this point)

Comment #162 - Posted by: Ukkrew at February 12, 2014 10:18 AM

45/m/176cm/73kg

DL: 160 kg (recent PR 170 kg)
1000m row: 3:34.3 (probably a PR, yesterdays time was 3:38.6)
Pull-ups: 61 (sixty-one, definitely a PR)

Failed on 172.5 and 165 kg DL this time.
1000m row with 30s/m, damper at 4.
All butterfly pull-ups. Found a perfect groove today. Blue face afterwards.

Comment #163 - Posted by: Memuc at February 14, 2014 9:34 AM

deadlift: 455
1000m row: 3:52
Pull ups: 21 (pr somewhere around 27)

Comment #164 - Posted by: Josh/20/178/5'6" at February 19, 2014 9:23 PM

deadlift: 360
1000m row: 3:32
Pull ups: 26 (PR, maybe?)

Comment #165 - Posted by: savetheh at March 7, 2014 2:02 PM

315# DL
3:35 (PR by 2 sec) 1000m row
15 strict PU (grip was toast from previous two)

Comment #166 - Posted by: Justin M/27/5'8"/144 at March 10, 2014 4:57 PM

dl pr: 350
pu pr: 6

dl: 345#
row: 4:14
pu: almost got 6

m/43/5'8/241

Comment #167 - Posted by: phat boi at March 11, 2014 1:50 PM

dl pr: 350
pu pr: 6

dl: 345#
row: 4:14
pu: almost got 6

m/43/5'8/241

Comment #168 - Posted by: phat boi at March 11, 2014 1:51 PM

DL: 165
Pull ups: 50
Row: 2:54
Done after Push press 5-5-3-3-3-1-1-1-1

Comment #169 - Posted by: Mik Fanguy at March 17, 2014 3:18 AM

CFWUx2 5x455x135 5x223 289 311 322
333
3:43
35

Comment #170 - Posted by: Doug at November 29, 2014 9:10 AM
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