February 2, 2014

Sunday 140202

Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Front squat
1,000 meter Row
Ring Dips

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


Enlarge image

Wendy Ritz.

"Wrangling the Road Warriors" by Emily Beers, CrossFit Journal article [pdf]

Posted by Pukie at February 2, 2014 5:00 PM

Lots of rowing these past days!

Comment #1 - Posted by: Matt CrossFit Posted at February 1, 2014 6:01 PM

Another day of sdhp. Need a damn c2 rower

Comment #2 - Posted by: Brad h at February 1, 2014 6:57 PM

You can sub a run instead to mix it up.

Comment #3 - Posted by: Greg at February 1, 2014 7:19 PM

1000m Row 3:16 (PR 3:12)
Front Squat 300, match PR, fail 315
26 ring dips following muscle up, previous PR 21 with rings at chest height. Hanging above ground made it easier to eke out a few more reps and full kips helped a ton

Comment #4 - Posted by: Zac Tegeler at February 1, 2014 7:33 PM

Glad jan challenge is over. This last two days thumbs down. Think I'll find something else to do

Comment #5 - Posted by: Rapture Brad at February 1, 2014 8:22 PM

Why the heck is it almost the same thing, 3 days in a row, is there a reason for this? This is annoying as hell.

Comment #6 - Posted by: Jared at February 2, 2014 12:28 AM

I know CrossFit turns conventional wisdom on training theory in its head but really, 3 consecutive days with heavy leg biased strength moves? What about recovery time?

Comment #7 - Posted by: Chris G at February 2, 2014 2:00 AM


100kg Front Squat - PR
3.35 Row
35 Dips, parallel bars.

Comment #8 - Posted by: KIRBY at February 2, 2014 3:21 AM

1RM Front squat - 295# (felt really heavy, nowhere near my PR)
1,000 meter Row - 3:17.0 (PR by .4 seconds)
Ring Dips - 29

Really tired from the past 3 days of going for PRs. Very challenging cycle.

Why do people complain about the programming? You realize they're thousands of affiliates with websites, all of whom offer open-source programming. Not too mention the archives offered here which go all the way back to February 2001. Yes, 2001. Don't like the programming, there is plenty other of options.

Comment #9 - Posted by: Mike B. at February 2, 2014 3:40 AM

Subbed hammer curls. 4 sets of 10, 25#'s, 7 min. (PR)

Comment #10 - Posted by: Kace at February 2, 2014 4:16 AM

Front Squats: 130Kg PR
1000m Row: 3:23
Ring Dips: 31 PR

Comment #11 - Posted by: Johan at February 2, 2014 4:47 AM

Recording studio all day, had to WOD before the globo opened. Some subs for equipment/rain, no PM WOD.

Front Squat: 225# - pr by 15#

50 Burpees: 2:41

Strict Handstand Push-up, 1 Abmat: 7

Good luck today everyone!

Comment #12 - Posted by: Joe Northside m/35/70"/195 at February 2, 2014 4:48 AM

To sore from Murph
5 x 6 strict hspu
Press 3 x 5@ 70#
Power cleans 5 x 3 @ 77.5

@ Joe N. nice pr

Comment #13 - Posted by: D.S. F 52/5'6/117 at February 2, 2014 5:29 AM

1RM Front squat: 250 lbs
1,000 meter Row: 3:30.5
Ring Dips: 20

10 minute rest between

Comment #14 - Posted by: gb 46/m/71"/185# at February 2, 2014 5:34 AM

Front squat - 240 (+5)
800m run - 3:11 -1 & snow
Ring dips - 16

Comment #15 - Posted by: Tye at February 2, 2014 5:55 AM

Some negativity in here this morning.

Comment #16 - Posted by: Brad B 34/m/6'2"/170 at February 2, 2014 6:05 AM

It would be nice to know the method behind HQ's madness here. This does fly in the face of the "varied" tenet.

Bingo's Sunday musings, perhaps?

Comment #17 - Posted by: NNKMelissa at February 2, 2014 6:08 AM

Nobody seems happy with this 3 day burst....if you don't like the Rx, find another Dr. I say "UP THE DOSE" coaches!!! Loving the work this year....

Comment #18 - Posted by: Josh C at February 2, 2014 6:31 AM

In three days a max dead, front squat and overhead squat, what should be between 9-12 mins of rowing, two max sets of dips and one of pull-ups, and a fat rest day between before and after.

When Bingo leaves we find out who was here for the workouts and who was here for the lyric poetry.

Comment #19 - Posted by: Coach at February 2, 2014 6:39 AM


265lbs Front squat PR!!!!!
3:27 1000m row PR!!!!!
25 dips... also PR!!!!!

Just a good day in general. Any it's Super Bowl Sunday. Can't get much better.

Comment #20 - Posted by: Scott at February 2, 2014 6:50 AM

Front squat 90-95kg im not sure what the weight of the bar was

Row 1000m 3:52

Ring dips 9

First day of Crossfit!

Comment #21 - Posted by: Oscar at February 2, 2014 6:53 AM

@Gavin..yes I am doing as you said. Really going for technique and strength. Doing a 6 serious month O lift program. I am realizing I need to be careful with too many high intensity endurance Metcons. I do well with the body weight WOD's but need work in the O lifts/power. Working toward the games next year. Thus the questions etc.. thanks a lot

Comment #22 - Posted by: Aglaroth at February 2, 2014 7:08 AM

365 max front squat

Comment #23 - Posted by: Sergio at February 2, 2014 7:09 AM

Nice Pr Joe N!

Front Squat 215
100 SDHP's with 45 Lb bar 2:45. (Missed yesterday's PR by 8 sec.)
Ring dips 17 PR kipped.

Every once in a while the workouts are programmed to work the same body parts. I've learned to just do it to the best of my ability. I have always come out on the other side of it stronger/ faster.
In July 2011, I was sent home from the hospital with stage four Pancreatic cancer. I was given 2 to 3 months to live and placed on palliative care.
My Lord and Savior Jesus Christ worked a miracle in my life using nutrition, CrossFit, and Lumberjack Sports.
My first PR Was climbing a flight of stairs un-assisted. As I type this I am still amazed at how far I've come and continue to set PR's even at my age. The CrossFit community is full of stories like mine. In the case of the hero WOD's and others, there are many who don't survive, however the important lesson is they risked it all for something larger than themselves, they walked by faith and not by sight.
The moral of the story is keep your focus on the goal, not on the task at hand and you too will look back one day and say " Look how far God has brought me".

Comment #24 - Posted by: ChuckB M/56/5'11"/165 at February 2, 2014 7:21 AM

I love these mini-cycles -- anyone else remember 3 days of 1-10-1-20-1-30 back in Dec. '09? Great way to mix up your training.

Comment #25 - Posted by: Bill M. m/49/5'3"/135 at February 2, 2014 7:33 AM

Isn't it varied if you have never done it before? Shouldn't the "confusion" element of training apply to some repetition when reptition has not occurred before? Perhaps this separates the true Crossfit believers from those who just want to exercise. (My $0.02, that is all)

Comment #26 - Posted by: Daniel at February 2, 2014 7:40 AM


Front squat: 220# PR
1,000m Row: 3.18 PR
Push Ups: 50 PR (Ring Dips were on Friday)

Pzdr Poland

Comment #27 - Posted by: Przemek at February 2, 2014 7:45 AM

RM Front Squat: 125
Row: 4:20
Dips: 6

Comment #28 - Posted by: gf at February 2, 2014 7:50 AM

FS 145 p
100 SDHP 7:10
Elbow close to Body PU

Comment #29 - Posted by: Wladimir Bernys at February 2, 2014 7:54 AM

Front Squat: 300
Row: 3:39
Ring Dips: 20

Comment #30 - Posted by: Tyler Scott at February 2, 2014 8:00 AM

Like D.S., I did Murph yesterday and had no smash today.

FS: 175
Dips: 21
Row: after church

All, there's probably a method to Coach/Pukie's madness. Last year, we went about 6 straight WODs with thrusters or wall ball. We all survived as fitter, stronger creatures.

Bill M, I love those 1-10-1-20-1-30 rep scheme workouts...I still stick them in occasionally.

Comment #31 - Posted by: Jim R. 51/5'8"/160 at February 2, 2014 8:03 AM

4 (sort of)

Comment #32 - Posted by: mike vinson 46/5'8"/215 at February 2, 2014 8:05 AM

Jim R. -- me too. I remember those workouts so vividly bc of how tough they were. The set of 30 squats especially was a real gut-check.

Oh, and no fair asking for divine intervention on your row ; )

Comment #33 - Posted by: Bill M. m/49/5'3"/135 at February 2, 2014 8:27 AM

Sunday musings (poetry from paradise)…

1) Slam. I will spend all day in agony as I ponder whether Coach is complimenting me or...

He DID call it lyric poetry, though.

2) Equalized. Where I live and where I presently sit the air temperature is roughly equal to the water temperature in the large body of water outside my window.

Decidedly more useful where I presently sit.

3) Semantics. 4 days of lectures in which we parse semantics. What did that speaker mean? What is the impact of his/her words on my work? Is it this new, a real difference, or is it just semantics? Pretty words, as it were. Is the technology/treatment/technique/medicine better, or is it only that the words are better?

Strange coming from me, eh?

But not so strange to ponder this here, on CrossFit.com, where it's really all straight forward. Constantly varied functional movements performed at relatively high intensity. Pick up more, carry it further, faster.


4) Variance. First, thanks to the programmers for laying out this cycle AFTER I've set off on vacation. [See bingo grin] I was all set up to mount an offensive against the notion that this cycle doesn't make sense when Coach jumped in and demonstrated the difference between lyric (wordy) poetry and Haiku. Pretty much got across his point in…oh…1/100 the words I'd have used.

Here's the thing: life does not afford you rest. It does not always provide you with 'recovery'. Any of you OG's remember the Run 10K/Rest Day/Run 10K kerfluffle a few years ago? Come on. Power lifters power lift every day. So, too, Olympic lifters. Runners? Please. Ever watch real rowers do their workouts? A few 1000M rows over 3 days as insufficient recovery is laughable.

Constantly varied sometimes means doing similar stuff in a tight time window, otherwise the variance is biased AGAINST such an occurrence. I will be doing just this when it comes up in my home Box, just as it is prescribed here. Happily, and completely sure that it, like all of the programming found here in the last 9 years or so, will create a fitter bingo tomorrow than the one who was here yesterday.

Oh, and Coach, each time you do this we get the same kvetching, 12 months/year! Sometimes it even rhymes.

5) Enough. I try to live a life that others could emulate. It is not the only life worth emulation, but it is my hope that it is one that could be. I am presently "working" among colleagues, many of whom are 2, 5, 10, and 20 years my junior. I see in many of them the shadow of my younger self. Driven and focused, mostly in the pursuit of "more."

It's more than a little trite, but man, if only I knew then what I know now about "more".

Don't get me wrong, "more" is good. It is usually decidedly better than "less". Having had both at various times in my life this is pretty clear. What I've learned, though, is the overarching value of "enough". "Less" and "more" always come in the context of a comparison with some thing or some person, a time or place against which you and now are measured. Under the microscope, always trying to measure up, both "more" and "less" can feel kinda lousy.

"Less" is obvious in the lousy feeling arena; no need to expand there. If you think about "more", ever "more", there is no end to it. It's a hopeless chase, an endless endeavor, forever chasing "more". The boulder can never reach the summit.

"Enough", though, is sublime. Personal. Poetic. "Enough" lives within you. It might mean more to someone and less to another, but in the end it is a wonderfully liberating concept. "Enough" is a one-word Emancipation Proclamation for a life.

"The man who knows when enough is enough will always have enough". --Lao Tse

I'll see you next week...

Comment #34 - Posted by: bingo at February 2, 2014 8:28 AM

Had a busy weekend, so I mashed the last two days WODs and today's all together to have a PR day:

OHS: 145 (PR)
FS: 215 (PR)
DL: 305x12 (PR, all the weight I have so I rep it out)
Pull Up: 23, butterfly
Dip: 36
100 SDHP: 2:26 (PR, no rower)

I've been trying to bring my squat(s) up and they're starting to climb nicely. Since I can deadlift so much more tha. I can squat I know I can do it, will just take time and form to get there. Great work the last few days everyone.

Thanks for the creativity Coach and HQ

Comment #35 - Posted by: Nate at February 2, 2014 8:29 AM

Poetic musings in the filter...

Comment #36 - Posted by: bingo at February 2, 2014 8:30 AM

Oh, and dips are on a low bar with feet proper up on something at equal height, it's the best configuration I could come up with in short notice with no rings or paralleled bars or matador for my squat rack. Just wanted to get the movement in some fashion.

Comment #37 - Posted by: Nate at February 2, 2014 8:31 AM

Jim R. -- my post to you is in the filter -- check back later if you can.

Comment #38 - Posted by: Bill M. m/49/5'3"/135 at February 2, 2014 8:38 AM

339 1000M row then
Front squat 3x 135 2x 155 1x 185/205/225/235PR mixed w
Max reps ring dips 15/15/16/17 then
338 1000M row
Works done. Time to get fruity!

Comment #39 - Posted by: Bells at February 2, 2014 8:38 AM

And for my third post today after reading through all the others...

I sincerely meant "creativity" when I said it. Three leg PRs today and I won't be able to walk tomorrow, it sucked, but I am alive. Maybe the most creative thing is monotonous rep schemes on a program that you never encounter them? I bet we don't see something like this again for long while. Me, heck, I was happy I set PRs, and will be even happer not using my legs tomorrow.

Comment #40 - Posted by: Nate at February 2, 2014 8:40 AM

Front Squat: 255 (20 lb pr)
800m Run: 2:57
Pull Ups: 21 strict (pr)

Comment #41 - Posted by: Jay m/22/5'9"/175 at February 2, 2014 8:47 AM

I'm not complaining I'm just too beat up will be making it up tomorrow.
Thanks Coach

@Jim R. Glad its not just me. I thought I might be getting soft

Comment #42 - Posted by: D.S. F 52/5'6/117 at February 2, 2014 9:15 AM

At CrossFit Radiate
FS 275 pr by 10
Row 3.41.7 pr by 6 sec
ring dips 27 pr by 3

Last 3 days have been awesome!!!! Main site has been great. Thank You

Comment #43 - Posted by: Jake Kiddoo at February 2, 2014 9:19 AM

FS: 225lb PR
Row: 3:35
RD: 12 PR

Comment #44 - Posted by: Jay S 40/M/5'10"/205 at February 2, 2014 9:20 AM


PR Front Squat 305#
No Rower - SDHP 100 Reps 2:28 PR
Ring Dips - 25 Reps PR

Also did Fran for S&G, 4:15 also PR. Not sub 3 but big improvement since last attempt.

Comment #45 - Posted by: dustin at February 2, 2014 9:22 AM

Nice work Jim R, on Murph too!
My comments too, stuck in the filter.

Comment #46 - Posted by: ChuckB M/56/5'11"/165 at February 2, 2014 9:26 AM

Last three days of 1000m rowing: 3:38, 3:34, and 3:27, respectively.

Quit bitching and get after it.

Comment #47 - Posted by: David at February 2, 2014 9:30 AM

FS - 235#
1000m row - 3:21.7 (nine tenths of a second PR)!
18 Dips

Comment #48 - Posted by: phill 37°21'41"N 118°23'43"W at February 2, 2014 9:30 AM

Just my two cents on this particular cycle's programming:

January was a super challenging month with a lot of rowing, ring dips, and pull-ups overall and not too many pure strength days. Though a few pure lifting workouts did come up they were fewer than in a typical month if one were to select a few at random from the archives. Kelly Starrett always talks about testing and retesting to observe the change one makes during the work. Crossfit is all about measurable results to prove Increased Work Capacity Across Broad Time and Modal Domains. Think of this cycle as your retest. We are going for PRs for the excercises on which the last month has focused, as well as demonstrating that though few workouts focused on just strength we still can see an increase in that skill without ever having focused effort on strength alone. Additionally these workouts all require the athlete to demonstrate competence and consistency in all three of the primary categories of Weightlifting, Monostructural Cardiovascular, and Gymnastics efforts. A good examination of the well-roundedness of your overall fitness and possibly a good way to expose a weakness.

I happen to think that this cycle has been a lot of fun and have enjoyed seeing the fruits of my labors in objective numbers as well as the subjective, I feel great feeling that I usually get day to day since beginning my crossfit journey. Plus who doesn't love hitting PRs?

Again, this is just one person's opinion. Take it for what it is.

Comment #49 - Posted by: NickR at February 2, 2014 9:35 AM

Combination of yesterday's and today's, done in this order:

pull ups 33
ring dips 18
1000m row 3:41.1

Row was 10 seconds slower than Friday, when I did it first.

Comment #50 - Posted by: Kevin C. (M/54/5'11"/176) at February 2, 2014 9:53 AM

pull ups 33
ring dips 18
1000m row 3:41.1

Comment #51 - Posted by: Kevin C. (M/54/5'11"/176) at February 2, 2014 9:54 AM

Joe- nice PR!

D.S. and Jim- after Murph, I was shot for a couple of days too. You aren't alone.

Comment #52 - Posted by: Kevin C. (M/54/5'11"/176) at February 2, 2014 9:57 AM


Hotel WOD. "Cinco de Mayo" w/Mrs. bingo

Topped out at 35#. Mrs. bingo at 25#. Shoulders still limiting factor.

Comment #53 - Posted by: bingo at February 2, 2014 9:59 AM

Maybe I'm just blind to it all because I drank the Kool-aid sometime ago, but I don't see what the complaints are with WODs lately. Don't think so hard, just do it, go heavy and have fun. like someone mentioned earlier, constantly varied doesn't mean random, these are test/ benchmark WODs. So have fun with it, try and pr, don't have one, then create one. I'm looking forward to it!

Comment #54 - Posted by: jirv101 at February 2, 2014 10:00 AM

FS 265 ties PR
Row 3:47 not great, but better than last 2 days
Ring Dips 24 strict full-ROM (2 more than 1/31)

Comment #55 - Posted by: Bill M. m/49/5'3"/135 at February 2, 2014 10:26 AM


Thank you coach - I believe in CFHQ, there is no better workout regimen. Always do the rx'd CFWU.

I cannot wait to storm this 3 wod series (I am one 3 day cycle behind)

Comment #56 - Posted by: steve_t at February 2, 2014 10:33 AM

Seems like the Founding Father is saying "thanks for stopping by in January; let's see who really wants to stick with the program..." ;)

Comment #57 - Posted by: Bill M. m/49/5'3"/135 at February 2, 2014 10:34 AM

Front Squat 1RM - 335#
800M run - 2:15
Strict ring dips - 14

I don't feel like this has been too much work. There may have been 1RM's tested but there shouldn't have been a large volume.

Comment #58 - Posted by: Josh at February 2, 2014 10:43 AM


Front squat: 215# (2x fail 225#)
1000m row: 3:30.2 PR 9 sec faster than yesterday
Ring dips: 4 sets of 5 (unfamiliar exercise)

Good 3 days to set baselines for progress. No complaints here. Love the challenge.

Comment #59 - Posted by: MrUnderwood08 at February 2, 2014 10:49 AM

Front squat 215
100 SDHP'S with 45 lb bar 2:45 off yesterday's PR by 8 secs.
17 ring dips, 13 strict, 4 kipping. PR

Comment #60 - Posted by: ChuckB M/56/5'11"/165 at February 2, 2014 10:51 AM

Coach nailed it in his post. Many complain when met cons aren't posted and strength work is. Observers have noted that 135# is becoming a standard. That won't feel doable unless you focus on strength. Improving 1RM loads is as measurable and important as improving metcon times. In many cases it is more important as improving strength will allow for increased work capacity.

Comment #61 - Posted by: Gavin at February 2, 2014 10:53 AM

The good thing about being new is lots of PR's :-)

Front Squat 1RM: 135 PR (failed at 155 & 145) -- never done this before

1k Row: 3:42.3 PR (beats yesterday's PR by 6+ seconds)

Ring dips: 2 PR (never done an unassisted ring dip before)

Looking forward to February.

Comment #62 - Posted by: Brad B 34/m/6'2"/170 at February 2, 2014 10:55 AM

325 front squat
3:34 row
35 bar dips

Comment #63 - Posted by: Tormod at February 2, 2014 10:57 AM

To the people who are criticizing these last three days of programming, how dare you? For the people that know their history, these last three days should be a revelation, a renaissance if you will, the re-birth of something great and beautiful and profound. To me, I see Greg Glassman in these workouts. And if this isn't the Jedi Master himself, then one of his disciples has graduated to the status of a genius program designer far superior to what has been going on for at least a couple years (since 2010 in my opinion).

One thing that the critics fail to understand is the scope of what CrossFit seeks to accomplish. Yes, this is a physical development program, but elite fitness will only be achieved with real self awareness and knowledge of ones ability. What Coach has given you here in three days is the opportunity to understand yourself, to encourage you to practice, and to find your own way to achieve new feats that you, until today, had never been able to accomplish. Coach is giving you the opportunity to change your mind and the way that you experience the universe. He has deliberately given you the chance to take what was impossible yesterday, and make it possible today. And that is as profound as anything that anyone can do for another human being.

So, if you are offering criticism for the last three days, please stop, by offering criticism of this creation, you have shown your inherent inability to understand or appreciate what you are doing, and therefore prove your lack of qualifications to even hold or share an opinion.

Thank you, Mr. Glassman, if this is your work on the main site again. Its been to long. And Nicole is writing the workouts, great job, grasshopper.

Comment #64 - Posted by: Brandon at February 2, 2014 10:58 AM

@Algaroth, good for you. A peak inside the training regimens of Games' athletes, regardless of gender, will reveal constant attention to strength in conjunction with technique. Back squat, deadlift, shoulder press, clean, snatch, jerk, etc are vital. Hitting all 3 energy pathways (phosphagen, glycolytic, aerobic) is vital. Controlling yourself in space (gymnastics) is vital.

Comment #65 - Posted by: Gavin at February 2, 2014 10:58 AM

21 with some kipping

Comment #66 - Posted by: Joad at February 2, 2014 11:33 AM

FS 225 lb PR
Sdhp 2:29 unbroken matched yesterday
Ring dip 20 - uneven rings from a tree. Need to adjust.

Now that I've built such endurance with sdhp, I'm have to see what my c2 1000m time would be.

Comment #67 - Posted by: Brad H m/33/175/71" at February 2, 2014 11:45 AM

Bill- that is an incredible front squat!

Chuck- nice job on the dips. Very nice fs too.

Comment #68 - Posted by: Kevin C. (M/54/5'11"/176) at February 2, 2014 11:49 AM

Went snowboarding yesterday so added a little of that and thrusters
265# front squat
3:36 row not my pr but legs are spent
11 ring dips - pr
5 strict pull ups

15-12-9 thrusters at 135#

Comment #69 - Posted by: Wolfgang 6'3/250# at February 2, 2014 11:56 AM

fs: 210 pr
row 1 k: 3:48
ring dips: 29 pr
m/53/5;10", 171

Comment #70 - Posted by: bb at February 2, 2014 11:57 AM

Josh @52 and Tormod @ty that is impressive FS load. I'd believe you are green and only wear torn shorts.

Dustin @41 - 1 second faster than my 100 sdhp's! Awesome job! I felt like with all of the row activity, my endurance on the sdhp has taken leaps and bounds. Long deep rhythmic breaths and keep driving on.

I suppose we can foreshadow the open with all of this rowing activity. Really building

Comment #71 - Posted by: Brad H at February 2, 2014 11:58 AM

Front squat: 225
Row: 3:34
Dips (normal): 22

Comment #72 - Posted by: Matt at February 2, 2014 12:03 PM

Kevin -- thanks! I see you threw down another strong row today; no wonder your Jackie times are so good!

ChuckB -- another impressive day for you, too. Solid ring dips!

Comment #73 - Posted by: Bill M. m/49/5'3"/135 at February 2, 2014 12:20 PM

Row: 3:01.6
Dips 19

Comment #74 - Posted by: stef at February 2, 2014 12:24 PM


DL: 205# x 5
FS: 185#
1000m Row: 3:48
Strict Pull Ups: 11

Comment #75 - Posted by: Adam B. at February 2, 2014 12:28 PM

Thanks Kevin and Bill, impressive results from both of you!

Comment #76 - Posted by: ChuckB M/56/5'11"/165 at February 2, 2014 12:34 PM

Squat Clean 250
Row 1000 3:33
Ring Dip 19

Didn't feel like loading my hip up too heavy today, pain almost gone

Comment #77 - Posted by: Dan Colson at February 2, 2014 12:54 PM

@Bill M,

I concur.

Comment #78 - Posted by: bingo at February 2, 2014 1:02 PM


1 RM Front Squat: 225 lbs. (pr) previous was 205
100 SDHP: 2:05 (tie pr with yesterday)
Max Ring Dips: 18 (pr) two more than Friday

Crossfit Warmup (as cooldown)

Cash Out:
Max Bench Press 135 lb: 17 reps

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


No rower yet, couldn't bring myself to think about 100 sdhp's pedal to the metal...did this instead:

modified open 11.2
15m AMRAP:
9 deadlifts 115#
12 hand-release push-ups
15 box jumps 24"

8 rounds flat = 288 reps

My advice to the "where's the constantly varied part" crowd, for what it's worth:

Look at variance from a global level. Don't get stuck in the bark of the tree when you're asked to do the same or similar movements consecutively. Remember two things:

1) as many have said before, the programming has been amped up a few notches this past month, with contributions from Coach and many of the best of the best, and

2) the foundations and ideas leading to EVERYTHING that I've gained from this program have been given to me for absolutely free. I can't express how grateful I am for tripping over CrossFit 4 yrs ago. Thanks again Coach and HQ and all who have contributed.

Comment #80 - Posted by: Chris Luka at February 2, 2014 1:10 PM

19 ring dip 1 rep pr over Friday

No rower did july 6 2012 wod 13:40 rxd
( 150 wallball 20 lb/ 75 t2b)

Strict press 3x3
Front squat 285 pd

Mainsite has the best programming period. I've been around to other sites and I always come back, I belong to a box but only attend once a week because I feel mainsites programming is superior.

Comment #81 - Posted by: hollyhog at February 2, 2014 1:21 PM

Musings still in Purgatory...

Comment #82 - Posted by: bingo at February 2, 2014 1:25 PM

Still feeling wiped out but went for it anyway.

FS 135lbs. PR by 10 pounds. Yaay!
1000m Row 4:27.7, 7.5 slower than pr
Ring Dips, 2 unsupported. 3 reps less than pr

Time for spin bike while watching pre-game shows.

Comment #83 - Posted by: Glorybelle 5'5/135/44/F at February 2, 2014 1:33 PM

Did 400 walking lunges today. I'm hoping that's about 400meters

Comment #84 - Posted by: Longrunn10@aol.com at February 2, 2014 1:39 PM

Last two days dedicated for work and therefor lack of sleep, but did at least try out some work tonight though I wasn´t feeling it at all...

1K row 3:23:6
Ring dips 20 reps (strict)
Pull ups 33 reps (kipped)

Comment #85 - Posted by: Tomas (Sweden) 39/177cm/70kg at February 2, 2014 1:45 PM

Also tried to beat my 200# PR in Dead Lift today and fell short by 15 pounds.

Comment #86 - Posted by: Glorybelle 5'5/135/44/F at February 2, 2014 1:46 PM

Only have 175# so cleaned that and did 2 front squats. Probably pretty close to a 1Rm.

100 sdhp in 7:15 pr. Took 20 seconds off my last one on Friday.

11 ring dips. Pr. Previous was 9

Comment #87 - Posted by: Brent L at February 2, 2014 1:50 PM

Scott, Przemek, Jake Kiddoo, Dustin, Brad B, congrats on all-around PRs

Joe Northside, congrats on your FS PR. Nice!

Comment #88 - Posted by: Glorybelle 5'5/135/44/F at February 2, 2014 1:55 PM

Fs: 280lb. Pr
Row 3:33.2
Bar dips: 40 ( did ring on first day)

Comment #89 - Posted by: kri$ at February 2, 2014 2:07 PM

Front squat - 200lbs (pr)
1000m row - 3:54
Parallel bar dips - 50 (pr)

Comment #90 - Posted by: KR at February 2, 2014 2:41 PM

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

1RM Front squat 60#
1,000 meter Row 4:45pr
Ring Dips 4 black band

Comment #91 - Posted by: ccraft at February 2, 2014 2:43 PM

Front Squat - 300#
Row - 2:40 (not a C2 rower)
Dips - 22 (bars, don't have rings)

Comment #92 - Posted by: Shelt52 at February 2, 2014 2:44 PM

Front squat: 205
1000m Row: 3:55
Bar dips: 44

Comment #93 - Posted by: Ryan Vaught at February 2, 2014 2:52 PM

FS: 225lbs (Lifetime PR is 405, but 225 is PR following a major knee injury a few years ago)
Row: 3:26 (1 sec slower than the last two days)
Dips: 29 (1 off Friday's PR)

Not bad, just not as good as I had hoped. Overall a good cycle for me

Comment #94 - Posted by: NickR at February 2, 2014 2:58 PM

Ran 10k today. PR'ed at 54:15.


Comment #95 - Posted by: Roger in Phx at February 2, 2014 3:12 PM

FS: 260 (10 pound PR)
Row 1K; 3:27.8 (1 second PR)
Ring Dips: 24 (1 rep PR)

Comment #96 - Posted by: B. Rhaly at February 2, 2014 3:14 PM

Front squat:295 PR
Ring dips:33 PR

Comment #97 - Posted by: Marc piv at February 2, 2014 3:22 PM

Got out early, put in some work. Catching up on two days of comments during the game ;)

Max Rep Kipping Pull-ups

Hang Power Clean 3-3-3 reps
135 - 155 - 165

Back Squat 3-3-3 reps
185 - 215 - 215

Max Rep Bar Dips

100 Double-unders

Comment #98 - Posted by: Joe Northside m/35/70"/195 at February 2, 2014 3:38 PM

125 front squat. Stopped when form started to break.
2:56 0.5 mile run
3 ring dips

Comment #99 - Posted by: Texas couple at February 2, 2014 3:45 PM

Thanks everybody!

@D.S., Jim R. - nice job on Murph yesterday!

@ChuckB, Bill M. - congrats on your DL prs!

@Bill M. - only 5# to go until your FS is 2x BW - awesome as always!

@Kevin C. - impressive numbers today!

@Glorybelle - congrats on getting a FS at BW!

Comment #100 - Posted by: Joe Northside m/35/70"/195 at February 2, 2014 4:48 PM

280# front squat (matched PR)
30 ring dips (PR)


Comment #101 - Posted by: Chris W at February 2, 2014 5:05 PM

185# Front squat
6:06 1000m run
Bench Press workout and close grips
15 minute walk on treadmill at 3.5 mph for warmup.

Comment #102 - Posted by: Diff M/44/5'10"/220 at February 2, 2014 5:35 PM


Front squat
210 PR

Comment #103 - Posted by: Jiggastemple at February 2, 2014 5:44 PM


Warmup-3 rounds of
95lb squat clean to push jerk W/ fat gripz
400m run

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

1RM Front squat (235 PR from 200) freaking excited!
1,000 meter Row (3:35 no PR) my hams are destroyed
Ring Dips. (41 PR from30)
Post load, time, and reps to comments. Annotate PRs.

Comment #104 - Posted by: Luis Estrada at February 2, 2014 5:47 PM

front squat- 170
ring dips-21

Comment #105 - Posted by: Tim Hesford at February 2, 2014 5:48 PM

With a back injury, I decided to make the commitment to do the mainsite workouts to help with the rehab part. Man has it paid off, the workouts have been fantastic. Wonderful break from the normal routine of workouts and a great insite into different ways to program.

Comment #106 - Posted by: Jerime at February 2, 2014 6:42 PM


225# F squat
4:02.1 1000m row
10 ring dips

Comment #107 - Posted by: TK M/45/5'9"/180 at February 2, 2014 7:03 PM


PR 275# FS
NoPR 5:59.20 100 45# SDHP
PR 25 sawhorse dips

Comment #108 - Posted by: Praus at February 2, 2014 7:13 PM

Slammed in a mashup of today's and yesterday's WODs just prior to Super Bowl:

1rm FS: 135 (pr is 145)
1rm DL: 225 (pr is 335)
6 pullups
3:30.8 row (pr is 3:26)

Comment #109 - Posted by: matt h 52 5'11" 180 3.9.11 at February 2, 2014 7:33 PM

CrossFit Andersen Guam
FS: 245#
Row: 4:00.3
Dips: 25

Comment #110 - Posted by: Brent Fallon at February 2, 2014 8:02 PM

75 lbs fs (again all the weight I have atm)
2:45 row
36 dips pr
Also completed dirty 200 good day GO HAWKS!

Comment #111 - Posted by: David Barnard at February 2, 2014 8:05 PM

Front squat: 255PR
1000m row: 3:44 11 sec slower than PR
Ring dips: 14 PR

Comment #112 - Posted by: BW at February 2, 2014 9:02 PM

90 kg, 3:39, 23

Comment #113 - Posted by: Fred 39/176/78 at February 2, 2014 10:11 PM

M: 33/1.8 mts/77kg
FS:200 lbs
Row: 3:45 (yesterday PR 3:39)
RD: 19
Had yo stretch my cuads before, I get exahusted in the row, and my chest start yo burn after the 15th RR. Lije ruede ones!

Comment #114 - Posted by: Dax at February 2, 2014 10:54 PM

Don't post here often, but I read the comments and sometimes post my results. I am here for the lyric poetry! But I am a faithful three on and one off crossfitter. This month's WoDs have been amazing! Strength should be a warmup/cool down except on volume days (imho). This cycle I got a PR on my 7 drag setting 1k and on my 10 setting 1k. I PR'd my OHS and my Front Squat. A week after PR'ing my deadlift I got back within 10 pounds of it (never happened before). I hope coach and HQ will keep the big WoDs coming! Thank you for all your work. And remember guys: THIS IS FREE! Where else do you get personal training like this for free? And now I have run out of cents. 3-2-1

Comment #115 - Posted by: David Selvaggio at February 2, 2014 11:11 PM

Front squat - 90kg (first time doing front squat with weight)
1k row - 3.29
Wasn't able to do dips as gym was busy and had been there already for over an hour. Did a chest session prior to WOD. PR by bench press so pretty stocked with the session all in all.

Comment #116 - Posted by: Twiggsy at February 2, 2014 11:59 PM

This is my first month doing Crossfit and I'm having a blast! I thought i was in decent shape until i started this on 1 January 2014! I'm still waiting for the soreness to subside. It has definitely opened my eyes to the diversity the human body is capable of, but rarely challenged.

I started off, as i'm sure many of you have, doing the grueling body building routine. It changed for me when i said to myself, I don't want to not be able to wipe my own your know what. I wanted to be as functionally strong as i could possibly be. So... I typed just that into the google search box.

That fist exploration of my quest to functional strength led me to Jim Wendler's 5-3-1, and i loved it! Definitely more functionality to moving large amounts of weight then the ridiculous, repetitive "exercises" involved in bodybuilding routines.

Wanting to accomplish the 4 main lifts of 5-3-1 to the best of my ability led me to purchasing Mark Rippetoe's: Starting Strength. Fantastic Read!

I began communicating with people starting there own gym and specifically those training young high school level athletes. I was advised if i wanted to start training young athletes i should start them out with body weight movements (Calisthenics) first and then move on to barbell work. the recommended reading for calisthenics was Paul Wade's: Convict Conditioning. I bout both volumes and again... Fantastic Reads!

Starting a new career in law enforcement tweaked my schedule to the point it was extremely difficult to go to the gym.

I eventually gave up the barbell completely and worked exclusively on the calisthenics. I was gaining strength in all the exercises, but every time i seen a barbell i wanted nothing more then to go pick it up. I was like a drug addict trying to turn down that next hit put right in front of them!

Finally just before the new year I researched Crossfit and whataya know?... It preached nothing, BUT functionality and strength! I decided to give it a shot.

It felt amazing picking up the barbell again. I was shocked how much strength i had lost though. now I have a new fascination with the Olympic lifts and can't wait to become efficient at them.

Getting back into barbell work I revisited my hero Mark Rippetoe's book Starting Strength and I was totally thrown off when the first name I read in the Forward acknowledgments was none other then Greg Glassman. I then knew for sure i was in the right place.

Anyway, been awesome so far and don't plan stopping.

FS: 155
1000m Row: 3:36 PR
Dips: 26 PR

Comment #117 - Posted by: Travis at February 3, 2014 12:10 AM

Front squat: 92.5kg (PR)
1,000 m row: 3:30.4 (PR)
Ring dips: 16 reps (PR)

Comment #118 - Posted by: Brett (25/M/188cm/79kg) at February 3, 2014 12:13 AM

Front Squat - 82.5 kg (PR)
1000m Row - 3:31.5 (PR)
Ring Dips - 14 strict (PR)


Comment #119 - Posted by: ady992 at February 3, 2014 1:28 AM

285 FS (PR)
3:40 1K Row (Drag Factor 100)
30 Ring Dips (PR)

365 Deadlift Yesterday
3:36 1K Row Yesterday (Drag Factor 150)
15 Pull Ups (PR)

205 lb OHS (1 Feb)
3:31 1K Row 2 days ago (Drag Factor 100)
26 Ring Dips (PR)

So, the reason I put the drag factor number in (not the little lever setting) is because you have to know your equipment. Look at how drag factor is calculated on your C2 and learn what it does. Drag factor =/= harder. Drag is how fast your boat slows down. My 9 seconds slower can just be attributed to 2 days of bad diet/poor sleep and 3 days in a row of rowing (lol). But it sure isn't the little lever. A concept2 rower only challenges you by how hard you PULL, not how the little lever is positioned.

On the rower I was on (and I used the same one 3 days in a row)....Drag factor of 100 = 4, 150 is 6/7.

Part of this mastery of weights/etc...learn your equipment. And for crying out loud...when you're done rowing, return the handle to the retracted position...not the little hook.

And complaints about the programming should be directed to the refunds department....

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

255 (as far as I could tell this tied my previous pr)
3:40 (6" off pr)

Comment #121 - Posted by: mlt at February 3, 2014 4:42 AM

FS - 205#
Row - 3:27
RD - 32

Comment #122 - Posted by: Gordon at February 3, 2014 4:44 AM

Front squat: 115kg/253lbs pr(I think)
Row: 3:26 pr (first time rowing in time)
Ring Dips strict 16 pr

Only done fs once before, didnt go to failure.
The rowing was hellish!:0 haven't really rowed since I was 15 years old, started way to hard so after 400 meters I was spent! The remaining 600 meters were really show!

Second time in my life i did ringdips. Not much to say, but guess I should Learn how to dip.

Comment #123 - Posted by: Anders 26y,73 kg,179 cm at February 3, 2014 5:50 AM

Rich @117 -- good explanation of how a C2 actually works. And you are absolutely right about returning the handle to the retracted position; leaving it extended in the hook stretches out the elastic cables that keep tension on the chain.

Comment #124 - Posted by: Bill M. m/49/5'3"/135 at February 3, 2014 6:48 AM

Front squat: 140kg
Row: 3:15
Ring dips: 27

Comment #125 - Posted by: Rafael santos at February 3, 2014 7:12 AM

Front squat: 255 lbs pr
Row: rowed 8 minutes (distance tracker busted)
Std Dips strict 20

Comment #126 - Posted by: P. Sullivan at February 3, 2014 8:08 AM

Listened to my back this morning and just worked on higher rep front squats..

FS - 175# x 4
Row - 3:37
Dips (bar) - 25 (PR)

After setting a 1:45 PR for 50 DU's during 140201, I decided to treat myself to a new Rogue speed rope. Looking forward to getting it in the mail!

Comment #127 - Posted by: Silas (M/28/6'/175) at February 3, 2014 8:08 AM

Front squat: 255 lbs pr
Row: 8 min of rowing (distance tracker busted)
Std. Dips strict 20

Comment #128 - Posted by: P. Sullivan at February 3, 2014 8:09 AM


Comment #129 - Posted by: Mark Warren at February 3, 2014 8:36 AM

front squat - 185# (first time attempting max)
1k row - 3:46 PR!
ring dips - 22 PR!

Legs are still sore from Murph!

Comment #130 - Posted by: Robert - 30/m/5'10"/160# at February 3, 2014 8:47 AM

2014-02-03: 237/1025@1:40/17

Comment #131 - Posted by: gs at February 3, 2014 9:34 AM

60kg, 3:41, 21

Comment #132 - Posted by: Andy Lock (M/44/5'6"/73) at February 3, 2014 11:05 AM

Front Squat: 55kg PR
1000m row: 3.11 PR. Can't wait to try it on a Concept2!!

Comment #133 - Posted by: Sara, Sweden at February 3, 2014 11:10 AM

Had to take the rest day off again.
Front squat: 195 PR
ring dips: 20 PR
Subbed running for rowing. Ran 1.43 miles.

Comment #134 - Posted by: Cameron Hall at February 3, 2014 12:48 PM


Front squat : 295 pr (failed at 315, couldn't get out of the hole)
1000m row : 3:22 pr (with a 1:36 500m pr too)
Bar dips : 22 pr

Happy! The row was brutal. First 500m were a breeze. Second 500m were exactly the opposite. Props to everyone who did the back to back to back 1k rows all out.

Comment #135 - Posted by: Chris Luka at February 3, 2014 12:56 PM

230 lbs PR
3:27 PR
16 dips PR

Comment #136 - Posted by: myles456 at February 3, 2014 2:07 PM

FS 275 (pr) +30
DL 405
PU 32 (pr) +4
Bar Dips 40 (pr) +5
800 Meter Run 2:57

Workout at a globo. Low pull up bar, cannot fully kip.

Comment #137 - Posted by: Dave 31/6'/180 at February 3, 2014 2:51 PM

completed on Mon
FS 135#
800 m run 3:55
Max set of push ups 40

Laura f/51/5'7/155

Comment #138 - Posted by: power-girl at February 3, 2014 4:10 PM

Squat: 155# (failed on 175#, so dropped back down to 155 and did 5 sets of 1 rep)
1000m row: 4:48* PR by 7 seconds from prior day; 4th time ever using the Row machine
Strict Ring Dips: 14* PR, and much better than the attempt from 2 days ago :)

Comment #139 - Posted by: Jill/F/5'2/100 lbs at February 3, 2014 4:25 PM

FS: dropped 225, but did 3x205
1K Row: 3:43 (this may be PR)
PU's: didn't do them since today is rest day


Comment #140 - Posted by: mikeyb m/53/178 at February 3, 2014 5:29 PM

205 front squat

Comment #141 - Posted by: Marty/159/33/5'7" at February 3, 2014 5:43 PM


15 (straight dip bar, strict dips)

Comment #142 - Posted by: jirv101 at February 3, 2014 5:50 PM

Front squat 275
Row 3:29
Ring dips 22. 1 more than Friday!

Comment #143 - Posted by: Kurt M/40/190 at February 3, 2014 5:51 PM

225 front squat - 70 lbs PR
Couldn't PR row
15 ring dips

Comment #144 - Posted by: Andrew at February 3, 2014 8:25 PM

I know I missing the point of the programming but time constraints trump all. Did all three days tonight:

OHS- 255 (PR 295)
Front squat- 355 (PR 405)
Dead lift- 540 (PR 625)

All are heaviest I've been since knee surgery last summer, and the DL is heaviest since hurting my back in 2010.

1000m row- 3:25.8 (previous PR 10 days ago 3:29)
Pull ups- 16 (PR 21)
Ring dips- 8 (previous PR 4)

Overall I'm pretty happy with that!! Defiantly going in the right direction!!

Comment #145 - Posted by: Burk at February 3, 2014 10:10 PM

front squat : 154lb pr (never tried 1rm before ) 1km row 4.10 pr No rings, did dips on bars : 11

Comment #146 - Posted by: Maddie f/32/5'4"/125lb at February 4, 2014 1:16 AM

For the record: I really wanted to know if there were some physiological tricks that HQ knew about that resulted in the past 3 days WODS. That's all. I was not complaining

Comment #147 - Posted by: NNKMelissa at February 4, 2014 4:45 AM

FS: 175# (PR, but really the first time to go for 1RM)
Row: 3:40 (PR by 2 sec from yesterday)
Ring Dips: 17 (PR over Friday's WOD)

Comment #148 - Posted by: Dave H (M/38/5'8"/149) at February 4, 2014 5:55 AM

As Rx'd 245(PB), 3:33 (PB), 10

All and all a great day

Comment #149 - Posted by: Jamie m/185/35/5,11 at February 4, 2014 7:36 AM

225 FS full depth, 1000m 3.29, 18 ring dips

Comment #150 - Posted by: Apolloswabbie 72" 195# 49 at February 4, 2014 10:16 AM

Deadlift 5-3-1+



Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1,000 meter Row
Ring Dips

1000m Row - 3:20.2 (PR)

Ring Dips - 25 (PR)

Deads felt heavy today. The 4th rep went up okay, but I decided not to go for #5. On the row, I went out hard and just tried to hang on. I was ~1:37 at 500m. Pace breakdowns:

200m 1:33.0 39 spm
400m 1:38.7 30 spm
600m 1:43.5 28 spm
800m 1:44.5 27 spm
1000m 1:40.7 30 spm

I was completely wiped out after the row; had to rest at least 5 minutes. I cut it off at 25 on ring dips, didn't want any problems with the pec. I might have been able to squeeze 1 or 2 more out.

Comment #151 - Posted by: Mel 40m/5'10"/180 at February 4, 2014 1:56 PM


3:36 (C2, damper on 10)

Then 35 Burpee pullups for day 35 of my attempt at one year

And to the programming whiners: What if you HAD to row 3 days in a row...all day...to survive? Sounds harder than 3 x 4:00 sessions with 23 hours rest in between; just sayin.

Comment #152 - Posted by: Jon Craig at February 4, 2014 2:17 PM

17 dips
3:21.2 @ 7
No front squat

Comment #153 - Posted by: Craig Beveridge 39/M/5'11/210 at February 4, 2014 3:44 PM



Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Front squat: 190# (PR)
1,000 meter Run: 3:34 (PR)
Parellel Bar Dips 22 (PR)

Comment #154 - Posted by: porffenton at February 4, 2014 4:11 PM


Comment #155 - Posted by: MAGNUS 28/5'8"/155 at February 4, 2014 9:23 PM


1RM Front squat
1,000 meter Row
Ring Dips

85 kg PR
3:30 SDHP
18 PR

Comment #156 - Posted by: Denis Galkin at February 4, 2014 9:59 PM

225lb PR
4:44 sdhp
Bar dip 1 min 20
Front squat
Old pr was 150

Comment #157 - Posted by: Greg at February 5, 2014 8:18 AM

355# Front Squat
3:09.6 1000m (8 tenths of a second PR)
27 Rings dips after initial MU

Comment #158 - Posted by: Rian at February 5, 2014 9:25 AM


Comment #159 - Posted by: JR/44/71/190 at February 5, 2014 6:01 PM



Comment #160 - Posted by: Miles Forks at February 6, 2014 10:08 AM

12 strict

Comment #161 - Posted by: Gfunk m/35/72/205 at February 6, 2014 11:15 AM


Comment #162 - Posted by: Troy at February 7, 2014 5:11 AM

FS: 270 (PR)
Row: 3:27
Ring Dips: 24 (PR)

Comment #163 - Posted by: Mark Salzman at February 7, 2014 12:38 PM

Did 3RM Front Squats the other day.

3 X 205 Lifetime PR

Comment #164 - Posted by: bingo at February 9, 2014 11:36 AM

FS: 145; 185; 195; 205(f)

SHDP: 100 @ 3:38

Ring Dips: 23

All PR's

Comment #165 - Posted by: Jesse Montagnino at February 9, 2014 1:28 PM

FS: 264 lbs (120 KG) (PR)
Row: 3:18 (5s slower than the day before)
Pull Ups: 12 (strict) [thought it was pull-ups]

Comment #166 - Posted by: G (M/35/6'6"/250) at February 9, 2014 2:09 PM

FS 245#
1000m row 3:48
Ring dip 16 w/4# weights

Comment #167 - Posted by: ART/M45/5'5"/150 at February 10, 2014 2:35 AM

1k Row- 3:52
Dips- 43 ( bar)

Comment #168 - Posted by: Alex at February 10, 2014 4:24 PM

Did heavy push presses and jerks before this, may have effect some of the numbers.
Front squat: 315 tied PR
1000m Row: 3:42 14 sec PR
dips: 27 close to a PR I believe

Comment #169 - Posted by: Josh/20/178/5'6" at February 10, 2014 5:23 PM

Front Squat: 315lbs. (PR)
1,000m row: 3:18.8 (PR)
Ring Dips: 28 (PR)

Comment #170 - Posted by: Kevin: M/42/195/6' at February 13, 2014 8:21 AM



Comment #171 - Posted by: Ben S at February 17, 2014 6:54 PM


FS: 105kg (PR is 110kg)
1000m row: 3:31.4 PR
Ringdips: 30 PR (20 strict + 10 kipping)

FS done 20140213
Row with damper at 4, 30s/m, average pace 1:45.7/500m

Warmed up with posterior chain activation and three 500m rows with damper at 5, 10 and 1 and different stroke rates.

KB press ladder 10-8-6-4-2 with 1 pood KB
KB one arm Russian swing ladder 10-8-6-4-2 with 1 pood KB

Comment #172 - Posted by: Memuc at February 19, 2014 5:30 AM

1RM front squat


Comment #173 - Posted by: Manchild at February 27, 2014 6:34 AM

FS: 260 (pr, maybe?)
Row: 3:30 (pr)
Ring dips: 33 (pr)

Comment #174 - Posted by: savetheh at March 8, 2014 8:32 AM

205# FS
2x100m sprint
24 bar dips (pr)

Comment #175 - Posted by: Justin M/27/5'8"/144 at March 11, 2014 1:02 PM

fs pr: 235

fs: 225
row: 4:05
regular dips: 13(pr)


Comment #176 - Posted by: phat boi at March 12, 2014 10:20 PM

CFWUx2 5x45 5x135

Comment #177 - Posted by: Doug at November 29, 2014 9:11 AM
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