February 14, 2014

Friday 140214

Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max reps of 95-lb. thruster; the second rest period, 95-lb. power snatch; the third rest period, 95-lb. squat cleans.

Add all reps to calories for each row and post sum to comments.

a969b98b6854b0a_418179postwod_th.jpg

Enlarge image

Storm Owens.


Valentine's Day: Decades Vs. Decadence by Emily Beers, CrossFit Journal article [pdf]


For the Love of Coffee by E.M. Burton, CrossFit Journal article [pdf]
and video [ipod] [mov] [720 HD] [1080 HD]

Posted by Pukie at February 14, 2014 5:00 PM
Comments

Sorry Ms. Burton, I love my coffee, but I also love the simplicity of my Keurig.

Comment #1 - Posted by: Ronnieboy M/51/5'9"/185 at February 13, 2014 5:15 PM

I love the coffee video I enjoy my ritual every morning grinding and weighing the beans and making sure all the grounds are evenly soaked.

Keurig takes the pleasure out and leaves behind alot of waste.

Comment #2 - Posted by: Ryan at February 13, 2014 5:32 PM

Yikes!!! This will get spicy in a hurry.

Comment #3 - Posted by: M_and_M at February 13, 2014 6:14 PM

birthday vacation trip from michigan to north carolina
first thing I packed are my kettlebells jump rope weight vest and abmat
no excuses now.

Comment #4 - Posted by: Mike Andridge/43/5'8"/175 at February 13, 2014 6:15 PM

Question on today's WOD and the WOD from Wednesday: I'm wondering how to interpret "max" reps. My time on the main page tells me it means max reps in a single set, but I don't know how to apply that to burpees and GHD sit ups. What counts as a rest, signifying the end of a set?

Comment #5 - Posted by: rawhide at February 13, 2014 6:38 PM

@#3 all max reps means is as many reps as possible in a certain time domain when it's a workout like this. When the workout is like Nicole, which involves max Pull-ups, max reps means as many unbroken reps as possible.

Comment #6 - Posted by: Noah at February 13, 2014 6:43 PM

Try an Aeropress for coffee. You'll thank me.

Comment #7 - Posted by: Brad B 34/m/6'2"/170 at February 13, 2014 6:57 PM

Thanks, Noah. I'm used to seeing AMRAP, which threw me off.

Comment #8 - Posted by: rawhide at February 13, 2014 7:14 PM

so- the 2 min clock pauses and starts again when 1 exercise ends and another begin? Or just keeps on running?

Comment #9 - Posted by: bb at February 13, 2014 7:21 PM

bb- clock stays running.

Comment #10 - Posted by: Kevin C. (M/54/5'11"/174) at February 13, 2014 8:10 PM

Total Row-77
Thrusters-16
Snatch-15
Squat cleans-15...Clean and front squatish

Comment #11 - Posted by: mercer at February 13, 2014 8:14 PM

M.27.180

Comment #12 - Posted by: mercer at February 13, 2014 8:45 PM

How did they get that picture of me right after tomorrow's WOD?

Comment #13 - Posted by: Jim R. 51/5'8"/160 at February 13, 2014 8:58 PM

Best coffee porn video to date...

Comment #14 - Posted by: Todd Kramer at February 13, 2014 10:12 PM

M/26/6'/176#

row 48
thrustes 27
row 35
power snatch 27
row 33
squat clean 21

TOTAL 191

EAT
SLEEP
TRAIN
REPEAT

Comment #15 - Posted by: Przemek at February 14, 2014 2:25 AM

1 = 44 cals, 16 thrusters
2 = 29 cals, 12 power snatches
3 = 24 cals, 10 squat cleans
Total = 135 rx

Comment #16 - Posted by: gb 46/m/71"/185# at February 14, 2014 3:08 AM

M/29/72kg

Interval 1: 37Kcal/ 12 thrusters @ 40kg
Interval 2: 35Kcal/ 11 Power Snatch @ 30kg
Interval 3: 33Kcal/ 11 Squat Clean @ 40Kg
Total - 105Kcal/ 34Reps = 139
Rest 2 mins
Tabata (20:10x8) Row for max distance:
- 771m
- 40Kg Deadlift, 40 Reps

Comment #17 - Posted by: Simon Murray at February 14, 2014 3:13 AM

Posted as calories rowed then the reps of the rx'd movement per round:

1: 40, 22
2: 30, 13
3: 30, 13

Total: 148

Wow...that was brutal

M/27/5'9/180

Comment #18 - Posted by: NickR at February 14, 2014 3:20 AM

144, scaled to 25kg on the bar

Comment #19 - Posted by: michele at February 14, 2014 3:36 AM

Subbed 25# sdhp for rows
40# dbs used in the others

45/18
30/21
30/14

Comment #20 - Posted by: Brian m/36/5'11"/160 at February 14, 2014 4:31 AM

M/50/185

Run 2 min, 27 cal
Thrusters, 80#, 15
Run 2 min, 31 cal
Power snatch, 50#, 19 reps
Run 2 min, 32 cal
Squat clean, 50#, 16 reps
Total = 140

Comment #21 - Posted by: Briguy85 at February 14, 2014 4:33 AM

1: 41, 28
2: 36, 20
3: 32, 20

Total: 177

Stroke rate was a lot more consistent today compared to Wednesday's WOD. Still didn't hit my target goal but have a lot better idea of how to get there now. Loving the recent programming. Thanks HQ.

Comment #22 - Posted by: Mike B. at February 14, 2014 4:34 AM

2 min. run: 39
Thrusters 95#: 10
2 min. run: 35
PS 95#: 6
2 min. run: 34
SC 95#: 11

Total: 135

Did SDHP Wednesday and felt like the run today was a better sub for rowing, at least in this WOD's format. This was a burner...could feel the lactate in full force about halfway through.

Comment #23 - Posted by: MF 30/M/5'11/172 at February 14, 2014 5:02 AM

M/30/5'8"/150

Subbed, for each 2 min interval:

Treadmill Sprint: 34 cal
35# Dumbbell Thruster: 17
Treadmill Sprint: 33 cal
35# Dumbbell Snatch: 22 (alternating, 11 each arm)
Treadmill Sprint: 33 cal
35# Dumbbell Squat Clean: 9

TOTAL: 148

Hit the sprints a little harder than on 140212. Was completely exhausted by the time I got to the squat cleans.

Comment #24 - Posted by: porffenton at February 14, 2014 5:10 AM

Scaled to 65# and sub'd burpees for rowing due to globo gym set-up

BRP: 33
THR: 24
BRP: 22
PSN: 20
BRP: 21
SQC: 18

= 138

Comment #25 - Posted by: Joe Northside m/35/70"/195 at February 14, 2014 5:13 AM

Row: 34 cal
95lbs Thrusters : 20
Row : 34 cal
1.5pood KB Swings : 30
Row : 33 cal
95lbs Squat Cleans : 12

Total : 163

Comment #26 - Posted by: Justin at February 14, 2014 5:58 AM

Calorie Row: 50
95# Thrusters: 26
Calorie Row: 33
95# Power Snatch: 15
Calorie Row: 30
95# Squat Clean: 12

Total Rx: 166

Comment #27 - Posted by: John Bauer at February 14, 2014 6:12 AM

33/18
28/11
30/11

131

Comment #28 - Posted by: mike vinson 46/5'8"/215 at February 14, 2014 6:18 AM

"Rests" scaled to 70#
Row1: 32/492m
Thrusters: 22
R2: 21/401m (bad transition)
PS: 14
R3: 26/443m
SC: 16

Total 131

Comment #29 - Posted by: Jim R. 51/5'8"/160 at February 14, 2014 6:30 AM

Done with 30kgs.

Row 30 cal
Thrusters 20
Row 27 cal
Power snatch 6
Row 25 cal
Cleans 18 (forgot it was meant to be squat cleans)

Total = 126


Comment #30 - Posted by: JulieZA at February 14, 2014 6:32 AM

Row #1: 42
Thrusters: 20
Row #2: 39
Power snatch: 15
Row #3: 36
Squat clean: 14

Total: 166

Comment #31 - Posted by: BW at February 14, 2014 6:33 AM

No Rower !!
So I did.
30 Kettlebell swings #40
20 Burpees
10 Truster 50#
For 3 rounds
09:48

Comment #32 - Posted by: RW/M50/5'8"/190 at February 14, 2014 6:36 AM

scaled to 75#

40/20
30/21
33/22

total = 166

Comment #33 - Posted by: Jay S 40/M/5'10"/205 at February 14, 2014 6:56 AM

As Rx'd
41 cal
23 Thrusters
38 cal
10 PS
38 cal
20 SC

170 - been done with WOD for 3 hours and I'm still exhausted.

Comment #34 - Posted by: NateA M/32/6'3"/205 at February 14, 2014 7:02 AM

Sub'd Rowing to Burpees

Total 130 Reps

Comment #35 - Posted by: Martin N. at February 14, 2014 7:23 AM

Well after yesterday's crossfit tial and this WOD my legs are completely useless.
Love it though, as rx'd
Row 1: 41
95lb thruster: 22
Row 2: 40
95lb power snatch: 13
Row 3: 42
95lb squat clean: 20
TOTAL: 178

Comment #36 - Posted by: Cameron Hall at February 14, 2014 7:41 AM

As Rx
Row 1= 40 cal
Thrusters =16
Row 2= 29 cal
Snatches= 13
Row 3= 30
Squat cleans= 12

Score = 140

Comment #37 - Posted by: Tim R at February 14, 2014 7:45 AM

Row cal- 44
Thruster- 28
Row cal- 28
Snatch-18
Row cal-28
Squat clean-20

Rx'd
@ 166

Comment #38 - Posted by: Blane beaver at February 14, 2014 8:18 AM

As Rx
Row 1= 33 cal
Thrusters =14
Row 2= 24 cal
Power snatches= 14
Row 3= 23 cal
Squat cleans= 10

Score = 118

I am totally new to cross fit since two weeks back. I lose 5-10 sec when changing exercises. How do you count them? I.e. decrease time under pressure in ex. thrusters or row, or do you start timing when the exercise starts?

Comment #39 - Posted by: Joakim at February 14, 2014 8:49 AM

35/15
26/10
26/10
Rxd
That got horrible quickly.

Comment #40 - Posted by: Allan J at February 14, 2014 9:00 AM

Rx'd 164
41 calories rowing
33 thrusters
26 calories rowing
19 power snatches
27 calories rowing
18 squat cleans
I obviously need work on the rower

Comment #41 - Posted by: Logan Southard M/155/19/5'6" at February 14, 2014 9:00 AM

rxd
row 35
thrusters 15
row 30
power snatch from ground 11
row 28
squat clns from ground 12

total: 132
m/53/5'10/170

Comment #42 - Posted by: bb at February 14, 2014 9:17 AM

Rxd

Row 1 = 41 cal
Thrusters = 30
Row 2 = 31 cal
P. snatch = 15
Row 3 = 28 cal
Sq. Clean = 18

Total = 163

Comment #43 - Posted by: Banners m/30/72kg Kabul at February 14, 2014 9:37 AM

Slightly modified to:

Row 1= 37
Push press= 20
Row 2= 31
Power snatches= 6
Row 3= 33
Power cleans= 14

Total= 141, all at 95#

Comment #44 - Posted by: Kevin C. (M/54/5'11"/174) at February 14, 2014 9:41 AM

161 RX

Lovin' this programming.

24/6'1"/215

Comment #45 - Posted by: Jjklennert at February 14, 2014 9:42 AM

Nice work Joe and Jim!

D.S.- you feeling any better?

Comment #46 - Posted by: Kevin C. (M/54/5'11"/174) at February 14, 2014 9:42 AM

Total at 144
SQuatCleans got tough.

Comment #47 - Posted by: TH0M@5 at February 14, 2014 9:55 AM

Row 42
Thrusters 25
Row 38
Snatch 18
Row 40
Clean 25
Total 188

Comment #48 - Posted by: KBA at February 14, 2014 10:05 AM

95# Squat cleans on all due to shoulder impg
45
10
32
10
31
11
Total 139

Comment #49 - Posted by: Stacey 39/6'2"/180 at February 14, 2014 10:06 AM

Scaled to 80#
35/14
33/14
33/10
Total: 129

Comment #50 - Posted by: Will [M/42/71"/178] at February 14, 2014 10:12 AM

Rx'd
44
28
28
18
28
20
166 total

Comment #51 - Posted by: Blane beaver at February 14, 2014 10:14 AM

Did this one after the CrossFit total, (results posted there) and it shows.
Scaled to 65 Lbs.
SDHP'S 52
Thrusters 30
SDHP'S 48
Power Snatch 15
SDHP'S 41
Squat cleans 15

Comment #52 - Posted by: ChuckB M/56/5'11"/165 at February 14, 2014 10:21 AM

38/24/33/14*/28/16

153 total

*Subbed C&J for PS.

Comment #53 - Posted by: Bill M. m/49/5'3"/135 at February 14, 2014 10:29 AM

Rx'd @ 95#
30, 23
29, 12
30, 19
Next time i will pace those thrusters and motor on the squat cleans (a faster movement for me), thrusters are such a gasser!!! This was done after a 2 mile run and 5k of rowing, not an excuse but glad i was warm for this one. I love these main site workouts lately!!!

Comment #54 - Posted by: AC at February 14, 2014 10:29 AM

Jim R I like your comment on the picture. Couldn't be me, too much weight on the bar and not any snow!
Nice work!
Nice work Kevin C, you changed it up a bit.
Mike Andridge that's thinking ahead!

Comment #55 - Posted by: ChuckB M/56/5'11"/165 at February 14, 2014 10:29 AM

Wow this is gonna hurt! Can't wait. Btw, have you guys ever made coffee with a Chemex? Cleanest and purest tasting coffee you'll ever try! Boil water, pour it over the fresh ground beans. Pour it. Boom.

Comment #56 - Posted by: Anthony at February 14, 2014 10:29 AM

Joe, Jim & Kevin -- nice work today, guys! I bonked on the last row and just could not reach 30 cals.

Comment #57 - Posted by: Bill M. m/49/5'3"/135 at February 14, 2014 10:30 AM

2 min ea
Row 34 cal
Thruster 95lbs 21reps
Row 32 cal
Hang Power Snatch 95lbs 20 reps
Row 32 cal
Hang Power Cleans 95lbs 31 reps

I made a conscious decision to do 2 minutes of each activity and not to include the transition time. This reduced the overall intensity of the WO but allowed me to work harder than I would have been able to during each 2 min interval. Overall transition times were between 30 sec and 1 min. HPC and HPS were substituted to prevent injury to an arthritic hip.

Comment #58 - Posted by: Glenn M/44/70"/184 at February 14, 2014 10:36 AM

Rx'd 129

Comment #59 - Posted by: JB at February 14, 2014 10:46 AM

Repeated 140212 instead, because I´m still so stiff in the shoulders after yesterdays bear complexes. Will do this tomorrow.

No waiting in line for the equipment today, so got 38 more reps done. Results at 140212.

Comment #60 - Posted by: Tomas (Sweden) 39/177cm/70kg at February 14, 2014 10:46 AM

As Rx'd
44 CAL/20 TH
29 CAL/10 PS
27 CAL/10 SC

140 Total.

Intimidating. Brutal to complete. Both mental and physical. Epitomizes CrossFit. I'll revisit in the future...

Comment #61 - Posted by: MrUnderwood08 M/28/72"/205lbs at February 14, 2014 11:03 AM

Run 42
Thruster 24
Run 40
PS 22
Run 39
SQUAT Clean 21

188, after CFT.

Comment #62 - Posted by: Dave 31/6'/180 at February 14, 2014 11:22 AM

54 CAL/22 TH
25 CAL/10 PS
22 CAL/13 SC

Rows @ 7

Total 146

Comment #63 - Posted by: Craig Beveridge 39/M/5'11/210 at February 14, 2014 11:26 AM

M/26/194#
Rx'd, 176 total
38 calories
28 thrusters
34 calories
26 pow snatches
31 calories
19 squat cleans
Not that any of it was easy...those squat cleans, though...

Comment #64 - Posted by: JRich at February 14, 2014 11:30 AM

Rx

171

Comment #65 - Posted by: Pete Taylor at February 14, 2014 11:35 AM

coffee addict checking.

Comment #66 - Posted by: sky at February 14, 2014 11:39 AM

Male 21
185cm
99kg

TOTAL 165

Comment #67 - Posted by: ondr_ at February 14, 2014 11:42 AM

M 43/185/6'
48,18.
36,16.
35,14.
Total 167.

Comment #68 - Posted by: Munster at February 14, 2014 11:43 AM

31, 26, 19, 17, 19, 15= 127. Was done after 4 min.!

Comment #69 - Posted by: Sue Ady F/45/135 at February 14, 2014 11:44 AM

M/23/175
Rx'd
Running clock
120

Comment #70 - Posted by: Jon at February 14, 2014 11:50 AM

Need help, got my C2 model D in today. What does the speed setting on the flywheel need to be set on? Out of the box it is set on 5. Thanks in advance.

Comment #71 - Posted by: dustin at February 14, 2014 11:52 AM

40, 18
29, 12
28, 11
Total: 128

M/31/5'6"/185

Comment #72 - Posted by: McNerney at February 14, 2014 11:57 AM

M/34/205lbs

Had to sub SDLHP 45lbs because I don't have a rower and used two 35lb kettlebells for thrusters, snatchs, and squat cleans because I don't have a barbell.

Interval one 74 reps SDLHP
Interval two 30 reps thruster
Interval three 62 reps SDLHP
Interval four 27 reps snatch
Interval five 55 reps SDLHP
Interval six 18 reps squat clean

Total reps=266 reps

Comment #73 - Posted by: Rickey at February 14, 2014 12:03 PM

As Rx'd, running clock:

47 cal, 18
30 cal, 15
25 cal, 12

Total: 147

Comment #74 - Posted by: Jaarda at February 14, 2014 12:09 PM

M/6'/180/42
47/20
36/13
35/13

164 total

Comment #75 - Posted by: Joad at February 14, 2014 12:11 PM

Dustin-
You can set the "damper" on what feels comfortable for you or what kind of workout you're trying to achieve.
Think of it like gears on a bicycle. 1st "gear" is easy to pull but you won't get as much distance for your pull. While setting the damper on 10 will give you a harder pull but will spin the wheel further with good form.

Comment #76 - Posted by: Jon at February 14, 2014 12:23 PM

34 cal, 30 Thrusters
30 cal, 21 Power snatches
28 cal, 21 Squat cleans

164 total reps

Comment #77 - Posted by: Cara at February 14, 2014 12:30 PM

@dustin
5-6 is the most common setting. Definitely read on in the booklet there is another way to find your 'best' settings. Have fun, I love my C2!!!

Comment #78 - Posted by: Troy at February 14, 2014 12:31 PM

M/25/1.75/92kg

42/25
36/25
32/21

181 total

Comment #79 - Posted by: R9 at February 14, 2014 12:33 PM

@ dustin -- start here: http://www.concept2.com/indoor-rowers/training/tips-and-general-info/damper-setting-101

Comment #80 - Posted by: Bill M. m/49/5'3"/135 at February 14, 2014 12:33 PM

40 cal., 20 reps of thrusters
36 cal., 20 reps of power snatches
35 cal., 15 reps of squat cleans
166 total

Scaled to 65#, stopped clock to walk to other room to barbell and restarted clock.

Comment #81 - Posted by: Robert - 30/m/5'10"/158# at February 14, 2014 12:39 PM

32,29,24,16,22,15 total: 138 couldn't fight the low back fire today but did the best I could maybe next time

Comment #82 - Posted by: Kri$ at February 14, 2014 12:42 PM

Forgot to add all rx

Comment #83 - Posted by: Kri$ at February 14, 2014 12:43 PM

m/49/150

32/20 thrusters (75#)
34/22 snatch (75#)
28/23 squat clean (75#)

159 total

Comment #84 - Posted by: David at February 14, 2014 1:07 PM

M/43/195
As rxd
41/30
36/25
26/20
Squat cleans SUCKED!!!!

Comment #85 - Posted by: Troy at February 14, 2014 1:09 PM

Sorry 177 total

Comment #86 - Posted by: Troy at February 14, 2014 1:09 PM

Row (calories), 2 mins | 55 reps
Thruster, 95 lbs, 2 mins | 26 reps
Row (calories), 2 mins | 42 reps
Power Snatch, 95 lbs, 2 mins | 15 reps
Row (calories), 2 mins | 38 reps
Squat Clean, 95 lbs, 2 mins | 17 reps

Total: 193

Comment #87 - Posted by: Cary at February 14, 2014 1:15 PM

Modified and scaled to:

Row 1 cals 48, Thruster 48 reps
Row 2 cals 48, subbed Pull-Ups, 45 reps on Gravitron
Row 3 cals 47, Squat Cleans = 22 reps

Total= 258, used 55 pounds

Comment #88 - Posted by: Glorybelle 5'5/135/44/F at February 14, 2014 1:24 PM

165 rx'd
38/30, 27/23, 25/22

Comment #89 - Posted by: Dan Colson at February 14, 2014 1:29 PM

35 Cal
30 Thrusters
28 Cal
20 PS
28 Cal
16 SC

Comment #90 - Posted by: Nicholas (M/28/5'10"/180) at February 14, 2014 1:38 PM

Scaled to 85lb
Row - 38
Thrusters - 25
Row - 34
Snatch - 16
Row - 33
SC - 18
Total - 164

Comment #91 - Posted by: Brendan M/24/5'7''/155 at February 14, 2014 1:44 PM

Forgot to total ^^^^^ =157 RX

Comment #92 - Posted by: Nicholas (M/28/5'10"/180) at February 14, 2014 1:45 PM

3x2' row for 1216m total
51 total reps for 2' of
45# thrusters, burpees, 49# squat clean/push jerks

better transitions between segments today

Comment #93 - Posted by: Elle W 44/F/5'6"/125 at February 14, 2014 2:13 PM

163 Rx'd

Comment #94 - Posted by: phill 37°21'41"N 118°23'43"W at February 14, 2014 2:23 PM

Sn@tch 1-1-1-1-1-1-1 reps
135 - 135 - 135(f) - 135 - 145(pr) - 150(f) - 150(f)

Comment #95 - Posted by: Joe Northside m/35/70"/195 at February 14, 2014 2:26 PM

126 Rx'd

35
17
23
15
21
15

Felt great approaching this workout. Went from "great" to "garbage" in 10 seconds flat. Not my day.

Comment #96 - Posted by: buffedout at February 14, 2014 2:29 PM

This sucked. i may have gone out a little too hard on the rower in the first interval and it may have did me In. On top of that, after my thrusters I brain farted and took my sweet ass time getting back on the rower and left myself with about 1:30 for max calories. Looking at everyone's scores I realize that I wasn't very consistent throughout my intervals. Still a great stimulus and next time I do it I will have more of a game plan rather than just shooting from the hip.

50 calories
27 thrusters
30 calories
18 power snatch
29 calories
17 squat cleans

171 rx

Comment #97 - Posted by: Anthony at February 14, 2014 2:33 PM

scaled to 75#
1) 23 cal, 20 reps thrusters
2) 25 cal, 13 reps power snatches- broken- obviously- had to go slow to hold form.
3) 25 cal, 23 squat cleans

M/56/185#/5'8"

Comment #98 - Posted by: Mike at February 14, 2014 2:37 PM

@Jim R, Kevin C, Bill M, Glorybelle - great work today, everyone!

Comment #99 - Posted by: Joe Northside m/35/70"/195 at February 14, 2014 2:38 PM

I can't wait for this series to end...tired of being so far being my virtual workout buddies!

Great job by all...I am so impressed at how many cals ya'll can get on the rower, and still function during the "rest" periods.

Glorybelle--holy cow! Awesome row numbers!
Bill M, all your scores are superb...esp impressive doing C&J, which take a little longer than ps's.
Kevin C, increasing your cals from row 2 to row 3, at the level you were doing, is pretty nice.
Joe N, burpess vice rowing...2 exhausting options, but I'd think burpees would be worse.

Comment #100 - Posted by: Jim R./51/5'8"/160 at February 14, 2014 2:42 PM

Rx'd
29/20
25/12
25/12
Total 123

Comment #101 - Posted by: MD/CC/F/49 at February 14, 2014 2:44 PM

Jim- Thanks. Since I didn't get very many PS during the prior period, I had a little chance to rest up.

Joe- the PR machine came through again tonight. 145!

Comment #102 - Posted by: Kevin C. (M/54/5'11"/174) at February 14, 2014 2:57 PM

Jim -- I won't be sad if this series doesn't appear again for a while.

Glorybelle -- I'm in awe of your calorie burn on those rows! I couldn't even manage 30 cals on the last round.

Joe -- I agree with Jim -- burpees would be worse today with the thrusters and SCs.

Comment #103 - Posted by: Bill M. m/49/5'3"/135 at February 14, 2014 3:02 PM

M/26/6'/176#

row 48
thrusters 27
row 35
power snatches 27
row 33
squat cleans 21

Total: 191

Why my first post was delete?

Comment #104 - Posted by: Przemek at February 14, 2014 3:06 PM

Is anyone really surprised anymore when @Glorybelle absolutely crushes the runs and rows?

@Jim R, Bill M - thanks! I did notice that the burpees sucked a little worse than usual this morning ;)

@Kevin C - thanks! Haha I like that - "I broke out the PR machine tonight for a 145 pound sn@tch." Those private sessions I took a few weeks back are really paying off.

Comment #105 - Posted by: Joe Northside m/35/70"/195 at February 14, 2014 3:15 PM

29/13
26/7
25/8

Total: 108

Comment #106 - Posted by: Matt von L (27/m/6'0"/190) at February 14, 2014 3:24 PM

Joe -- not surprised about Glorybelle, more like jealous! I'm about the same height and weight, and I was rowing as hard as possible and my cals were not even close to hers. Very impressive.

Comment #107 - Posted by: Bill M. m/49/5'3"/135 at February 14, 2014 3:24 PM

SDHP - 54
Thruster - 18
SDHP - 42
Power snatch - 16
SDHP - 40
Squat clean - 13
Rx'd 95#
183

Comment #108 - Posted by: Tye at February 14, 2014 3:38 PM

Good job everybody!!!

44 cal
45 push press 95lbs
42 cal
20 power snatch 95lbs
41 cal
39 squats cleans 95 lbs

211 rx'd pretty happy with my score ;)

Have a good week end y'all

Comment #109 - Posted by: Philippe Bies at February 14, 2014 3:39 PM

sub'd sdhp for row
35,9
50,5
20,8

m/50/5'8"/149

Comment #110 - Posted by: mdbgoblue at February 14, 2014 3:41 PM

M/175/6'0/30

RXD: 164
My ass is on fire 🔥

Comment #111 - Posted by: Luis Estrada at February 14, 2014 4:00 PM

Went to local affiliate and did their WOD instead :)

Warmup: 500 m row

Strength:
10 x 1 front squat w 3 sec pause at bottom @ 55#/55/55/55/55/65/65/75/75/75

WOD:
4 Rounds for time:
8 DB snatches @ 30#
10 Toes to bar
25 double unders

Time: 6:15

Cooldown: 1000m row

Comment #112 - Posted by: Jill/F/5'2/100 lbs at February 14, 2014 4:06 PM

Great wod !!! Love thrusters

As prescribed

43-30
40-22
36-22

119-74

193

😄😄 Happy with that

Comment #113 - Posted by: Marty at February 14, 2014 4:12 PM

50 sdhp
12 thruster
32 sdhp
10 power snatch
35 sdhp
11 squat clean

Comment #114 - Posted by: felipe anselmo at February 14, 2014 4:37 PM

Crossfit Warmup

WOD:
2 min. SDHP: 65
2 min. Thrusters: 14
2 min. SDHP: 55
2 min. Snatch: 10
2 min. SDHP: 48
2 min. Squat Clean: 10

Total: 202

Cash Out: 50 KB Swings

Comment #115 - Posted by: Suds at February 14, 2014 4:46 PM

CFFB. Strength: power clean 5x3 @ 170#. Conditioning: 12 rounds of EMOM of 5 hang power cleans w/ 50# dumbells and 15 double-unders.

Comment #116 - Posted by: Gavin at February 14, 2014 5:02 PM

Thanks Joe Northside, Jim R, & Bill M, but remember that's adding the calories for the 3 rows per round. :) I hope I did the WOD right.

I did row, thruster, row, pull-ups, row, squat cleans times three rounds.

Have a great Valentine's Day!

Comment #117 - Posted by: Glorybelle 5'5/135/44/F at February 14, 2014 5:08 PM

Ok did 210 sdlhp
25 thrusters
12 power snatches
20 squat cleans
Going to finish with a 4 mile run yeah c'mon!

Comment #118 - Posted by: David Barnard at February 14, 2014 5:10 PM

Row 36, thrusters 21. Row 33, snatches 16. Row 32, squat cleans 17.
Total 155 rx'd
Was hoping for at least 35 on the row each time and 20 plus for each movement. I'll be better in next time.

Comment #119 - Posted by: Jerime at February 14, 2014 5:11 PM

Glorybelle- Wow! You did a ton of work. The rest of us only did it one round. You must be tired tonight!

That is your great endurance.

Comment #120 - Posted by: Kevin C. (M/54/5'11"/174) at February 14, 2014 5:54 PM

65lbs. Lost a lot of time on transitions.

36/13
28/4
23/7

Comment #121 - Posted by: Brad B 34/m/6'2"/170 at February 14, 2014 6:05 PM

42-cal
20-thrusters
31-cal
10-power snatches
32-cal
12-squat cleans

Total 147

Comment #122 - Posted by: Wolfgang 6'3/250# at February 14, 2014 6:47 PM

Modified weight @ 115lbs

55 cals
16 thrusters
49 cals
13 power snatches
47 cals
15 squat cleans

I was later on these past two workouts but i had to do this one! 95lbs seemed to easy :/

Comment #123 - Posted by: Raul velez jr at February 14, 2014 7:01 PM

28 cal on treadmill
10 85# thruster
24 cal
11 85# power snatch
21 cal
7 85# squat clean

200 total

Comment #124 - Posted by: Brent L at February 14, 2014 7:23 PM

WOD as RX'd
450 Meters row
25 95# Thrusters
440 Meters row
15 95# Snatch
430 Meters row
25 95# Cleans
12:00
Good Workout
Then
15 K's to E's

Comment #125 - Posted by: dyagg at February 14, 2014 7:38 PM

row (55 pulls on hydraulic rower)
thrusters (27)
row (48)
power snatch (16)
row (45)
squat clean (17)

Comment #126 - Posted by: Jetté 44/M/5'11"/175 at February 14, 2014 7:41 PM

As RX'd
44, 24
41, 15
41, 16
181 total. Heart rate took a while to come back down after this one. Killer 12 min!

Comment #127 - Posted by: Mark T at February 14, 2014 7:51 PM

M/26yrs/198lb/6'2

Comment #128 - Posted by: Mark T at February 14, 2014 7:52 PM

Fri Valentine's Day driveway WOD: 7 min AMRAP of 15 KBS 50#, 50# + 35# KBS DLs = 4 rounds + 15# KBS + 5 DLs = 140 reps.

Switched 50# hand at 8 DL reps each round. Like the asymmetrical dead lifts.

Pulse at 160-165 by end. Could tell I've taken it easy for 7-10 days to let left hip stretch and heal. Felt good to push hard.

Comment #129 - Posted by: matt h 52 177# 3-9-11 at February 14, 2014 8:16 PM

145 rx'd so sore!

Comment #130 - Posted by: Jake Kiddoo at February 14, 2014 8:19 PM

SDHP:80
Thusters: 12
SDHP: 60
Snatch: 10
SDHP: 50
Squat Clean: 12

Total 224

Comment #131 - Posted by: ScooteR at February 14, 2014 8:33 PM

@Kevin C, thanks! So it sounds like I did the WOD incorrectly and overdid it. :( I was so tired by the end of it, but the busy work day kept me awake. I'm sure I'll sleep like a rock tonight.

Comment #132 - Posted by: Glorybelle 5'5/135/F44 at February 14, 2014 9:08 PM

Now I'm confused. Did I do the WOD wrong? I did three rounds of everything.
Row, Thrusters, Row, Pull-ups, Row, Squat Cleans times 3.

My numbers were:
Round 1: 23 cals row, 15 Thrusters, 18 cals row, 12 pull-ups, 18 cals row, 12 squat cleans
Round 2: 12 cals row, 15 Thrusters, 16 cals row, 16 pull-ups, 14 cals row, 10 squat cleans
Round 3: 13 cals row, 18 Thrusters, 14 cals row, 17 pull-ups, 15 cals row, 10 squat cleans

How should I have added them up?

Comment #133 - Posted by: Glorybelle 5'5/135/44/F at February 14, 2014 10:19 PM

159 reps/calories total

Scaled thrusters to 30kg
Scaled power snatches to 30kg
Scaled squat cleans to 30kg

Comment #134 - Posted by: Brett (25/M/188cm/79kg) at February 14, 2014 10:34 PM

As RX

42,15
34,13
27,15

Total: 146

Comment #135 - Posted by: Stu at February 15, 2014 12:37 AM

48/27
35/27
33/21
Total: 191

Comment #136 - Posted by: Przemek at February 15, 2014 1:19 AM

@Glorybelle - the WOD calls for 12 minutes of work; if I understand, you basically did it three times in a row! You would have a score for each round, so 98, 83, and 87. Nice!

Comment #137 - Posted by: Joe Northside m/35/70"/195 at February 15, 2014 6:30 AM

Oh my!

C2 set on 4
75lbs

29/16
20/5
22/8

Laying on the floor. That's good huh?!

M/43/5'10"/208

Comment #138 - Posted by: OldMarine at February 15, 2014 6:43 AM

Rxd. 148 total

Row. 30
Thruster. 30
Row. 23
Snatch. 16
Row. 24
Squat clean 20

Comment #139 - Posted by: hollyhog at February 15, 2014 7:41 AM

140131, OHS/Row/Ring Dips, details there.

Now completed January 2014. Nice to hang out with you guys!

Comment #140 - Posted by: bingo at February 15, 2014 8:11 AM

Row 1: 32
Thrusters: 16
Row 2: 30
Power snatches: 10
Row 3= 29
Squat cleans= 12

Total:129

Great format - suppresses my natural cheating instincts

Thanks

Comment #141 - Posted by: mikeyb m/53/178 at February 15, 2014 8:14 AM

bingo- congrats on the ohs lifetime PR. That is outstanding to achieve at 54!

Comment #142 - Posted by: Kevin C. (M/54/5'11"/174) at February 15, 2014 8:17 AM

@Joe Northside, thanks for clarifying. I will make sure not to do that again! ;)

Comment #143 - Posted by: Glorybelle 5'5/135/44/F at February 15, 2014 8:40 AM

144

Comment #144 - Posted by: cort at February 15, 2014 9:28 AM

165

Comment #145 - Posted by: myles456 at February 15, 2014 9:52 AM

First crossfit session in 2 weeks
Subbed 45 lb dumbells
Row 50 cal/ 20 dumbbell thrusters
Row 20 cal/ 20 single arm dumbell snatches
Row 30 cal/ 9 dumbell squat clean

28/5'11/m/230 lb

Comment #146 - Posted by: K-Tap at February 15, 2014 9:55 AM

@bingo - I agree with @Kevin C, congrats!

Comment #147 - Posted by: Joe Northside m/35/70"/195 at February 15, 2014 10:07 AM

SDHP 45
Thrusters 16
SDHP 27
Power snatch 10
SDHP 25
Cleans 10

Comment #148 - Posted by: Sinal M/35/5'9"/210 at February 15, 2014 10:17 AM

6'6"/225/41/M - 150 total reps with the L1 crew at KOP. Great workout!!

Comment #149 - Posted by: Big Sexy at February 15, 2014 10:29 AM

Thank you for sharing this video. I am a mechanical engineer and i've never seen any professor explain physics like this.


I'll save this video to show my kids when they're ready to learn this.

Comment #150 - Posted by: Almansoor at February 15, 2014 10:49 AM

65-15-43-23-40-12. Had to use sdhp
198

Laid on back after. No pump juice

Comment #151 - Posted by: Brad h m/33/71"/176 at February 15, 2014 11:03 AM

M/44/5'8"/177

156 points

ouch...seriously...ouch

Then 46 burpee pullups for my attempt at 1 Year

Comment #152 - Posted by: Jon Craig at February 15, 2014 11:15 AM

M/25/6'4/230lbs
meters instead of cals
614m
35 thrusters
499m
26 psn
474m
19 sc

Comment #153 - Posted by: Andrew Charlesworth at February 15, 2014 12:11 PM

m/42/5'11"/165

row 37
thruster 20
row 30
power snatch 16
row 24
squat clean 12
total 139

retired army 1SG
clarksville, tn

Comment #154 - Posted by: mark nash at February 15, 2014 2:41 PM

Scaled heavily. Started reading Supple Leopard and am really trying to work on my form. Subbed eliptical trainer on about 75% resistance for rowing.

2 Minutes: Eliptical Trainer 30 calories
2 Minutes: Thrusters (65 lbs) 15 Reps
2 Minutes: Eliptical Trainer 30 calories
2 Minutes: Power Snatch (65 lbs) 20 Reps
2 Minutes: Eliptical Trainer 30 calories
2 Minutes: Squat Clean (65 lbs) 12 Reps

Had some time today so I practiced form for about 30 minutes before doing this workout. Decent improvement but a long way to go.

Comment #155 - Posted by: Trent M. 34/M/5'10"/175 at February 15, 2014 2:43 PM

Was losing 15-20 seconds in the transitions again but all at 75 lb: row: 35
DL (didn't feel safe doing snatches here): 36
Row: 22
Thrusters: 11
Row: 21
SC: 10

Comment #156 - Posted by: RussA at February 15, 2014 3:12 PM

M/34/190/70"

Rx

40
25
26
14
26
15

Comment #157 - Posted by: Justin fisher at February 15, 2014 3:24 PM

As rx'd
47
24
31
17
31
14
Total 164.
Hill sprints in the AM. Legs are toast!

Comment #158 - Posted by: Kurt M/40/190 at February 15, 2014 3:45 PM

As rx'd
37
24
35
18
35
12
total=161
legs are smoked, great wod!!!!

Comment #159 - Posted by: Sebastian 45/6'2"/180 at February 15, 2014 4:30 PM

40/20
30/15
27/15

Comment #160 - Posted by: Mike R at February 15, 2014 4:39 PM

CFL1 at KOP with big sexy and crew. Score 112.
6'4"/ 190 / 27/ M
Really fun. Plan to revisit soon.

Comment #161 - Posted by: Daniel Gibson at February 15, 2014 10:07 PM

27/15
28/12
27/15

Comment #162 - Posted by: Kasun at February 16, 2014 12:24 AM

30/16
25/14
25/15

125

Urgh.

Comment #163 - Posted by: Marc 43 200 6' at February 16, 2014 12:51 AM

133 scaled to 80#'s

53m/67"/155#

Comment #164 - Posted by: ed eybel at February 16, 2014 8:36 AM

RX @ Crossfit Gloucester: 38-16-26-18-27-13=138

Comment #165 - Posted by: Aron at February 16, 2014 11:23 AM

137 rx'ed

Comment #166 - Posted by: Apolloswabbie at February 16, 2014 11:37 AM

35-10
40-10
27-8

130

Comment #167 - Posted by: TB at February 16, 2014 11:52 AM

40 - 21
32 - 20
30 - 18
Not bad for 54 yrs. old

Comment #168 - Posted by: Kevin Davis at February 16, 2014 2:06 PM

30kg barbell

29-18
27-8
25-12

Sore knee over the last few days

Comment #169 - Posted by: DanNZ M/25/177cm/62.5kg at February 16, 2014 4:14 PM

Him
44 cal, 13 thruster
37 cal, 12 snatch
30 cal, 15 clean
All with 65 lbs

Her
35 cal, 33 thruster (45 lbs)
35 cal, 15 (45 lbs) snatch in 1.5 min when knee went out....grrrr

Comment #170 - Posted by: Texas couple at February 16, 2014 6:11 PM

M/26/88kg/189

RX

R1 42-17
R2 40-17
R3 40-15

Comment #171 - Posted by: Kirby at February 16, 2014 7:16 PM

Subbed double-unders for calories...

130/33/102/14/100/13

Comment #172 - Posted by: JFM at February 16, 2014 8:42 PM

M/32/178

SDHP'S 58
95 lb. thruster 10
SDHP'S 40
95 lb. power snatch 8
SDHP'S 33
95 lb. squat clean 8
Total reps: 157

Comment #173 - Posted by: Denis Galkin at February 16, 2014 11:49 PM

1st row-35
2nd row-40
3rd row-25
75lbs
x10 thrusters
x10 PS
x8 SC

Comment #174 - Posted by: TB at February 17, 2014 2:22 AM

As rxd
60
43
38

Comment #175 - Posted by: Casey Ray at February 17, 2014 7:53 AM

M/26/6'1"/220

3x10 Deadlifts
Work on Clean technique

WOD: 150 total (I didnt think about counting each individual section)

Comment #176 - Posted by: Derek "Papa Bear" at February 17, 2014 10:23 AM

M/47/5'8'/185

Rx'd
40 Cal / 13 Thrusters
35 Cal / 11 Power Snatches
29 Cal / 10 Squat Cleans

138 total

Comment #177 - Posted by: Jim Serpan at February 17, 2014 10:54 AM

Total 95
Cal 60
Rep 35
1. 24,15
2. 20,10
3. 16,10
After WOD 140217 & WOD 140216 &
531 week 3
Overhead press
110x5
125x3
140x3

Comment #178 - Posted by: Greg at February 17, 2014 12:51 PM

130 reps

Comment #179 - Posted by: Marty/160/5'7"/34/m at February 17, 2014 1:40 PM

Scaled to 65lbs:
row 31
thruster 20
row 16
power snatch 10
row 18
squat clean 8

Total: 103

Not feelin it today...

Comment #180 - Posted by: BC (27/M/5'9"/140lbs) at February 17, 2014 3:20 PM

Row-42
Thruster-31
Row-37
Snatch-23
Row-37
Squat clean-20

Rx-190
Cleans were an rdl/reverse curl

Comment #181 - Posted by: pete at February 17, 2014 5:32 PM

Row 44
Thruster 19
Row 36
Snatch 14
Row 31
Clean 11
Still rehabbing hand, scaled to 75.

Comment #182 - Posted by: ScottMacArthur at February 17, 2014 6:43 PM

For reps:
2 minutes running jump rope
2 minutes Hang clean
2 minutes running jump rope
2 minutes Thrusters
2 minutes running jump rope
2 minutes Burpees
*score is total of the three reps minus misses on the running jump rope
**in season = 1 minute stations


EP 19 (35) - in season
Collin M 24 (45) - in season
Amanda 39 (25) - in season
Tyler 36 (10) - in season
Jada 21 (25) - in seasoin
Erika 35 (45) - in season
Alyssa 26 (10) - in season
Lil Kim 38 (45) - in season
James 18 (15) - in season
Connor 66 (45)
Aaron A 32 (45)
Katie B 61 (45)
Pudge 53 (45)
Megan 42 (65)
Erin 32 (65)
Bubs 57 (45)
John 16 - in season
Jackie 64 (45)
Elizabeth 67 (45)
Jason 83 (95)
Ricky 61 (75)
Mrs. Carey 30 (45)
JZ 69 (75)
Mr. Carey 42 (75)
Ryan ?
David ?
Kyle 42 (65)
Aaron S 43 (45)
Collin 50 (75)
Wendy 34 (45)
Mr. Wonsil 33 (75)

Comment #183 - Posted by: Champions Club at February 17, 2014 9:28 PM

176 rx'd

Comment #184 - Posted by: Tormod at February 18, 2014 11:16 AM

51,37,43 95# thrusters and sq cleans, 45# OHS b/c shoulder not back in action for snatch yet

Comment #185 - Posted by: Gfunk m/35/72/205 at February 18, 2014 11:32 AM

rx'd
48cal/20 thrusters
37cal/ 17 snatch
32cal/17 squat cleans

Comment #186 - Posted by: JBS at February 18, 2014 11:47 AM

A bit late but at least it's done. Pulled my knee or something during ballgame four days ago, so I'll been of WODs these days.
Rxd
Row 46
Thrusters 26
Row 40
Power snatch 10 (completely wrong technique, looks like crap)
Row 31
Sq cleans 13 (sooooo tired...)

Total 166
Goal was +170. Maybe next time...

Comment #187 - Posted by: Tomas (Sweden) 39yo/177cm/71kg at February 18, 2014 12:44 PM

Rx 158

Comment #188 - Posted by: Gjosephsen at February 18, 2014 3:14 PM

19 Feb 14. Only one rower and bar in the gym. WOD done at the same time. Tim started first. Bar set at 35kg.

Paul 30/24, 25/20, 25,15

Tim 36/6, 25/10, 18/5

Comment #189 - Posted by: Paul & Tim (A Garage Gym in Sydney) at February 18, 2014 3:55 PM

Rxed:

Row 46
Thruster 18
Row 27
Power snatch 12
Row 27
Squat clean 11

Tougher than expected!

Comment #190 - Posted by: Mike M (m/38/6'0"/210#) at February 18, 2014 8:40 PM

Why a link about coffee on main site? Hot water isn't Paleo...

Comment #191 - Posted by: Joe at February 19, 2014 2:18 AM

36 13 26 9 23 10 = 117

Comment #192 - Posted by: JonNYC at February 19, 2014 8:47 AM

131
used 65# for all the lifts

Comment #193 - Posted by: Bayley (F/30/145) at February 19, 2014 9:54 AM

as rx'd:
row 1 - 48
thrusters - 16
row 2 - 32
power snatch - 10
row 3 - 32
squat clean - 12

total = 150

Comment #194 - Posted by: DLong M/38/5'10"/185 at February 19, 2014 11:31 AM

38,5 kg
40-16-24-14-24-13 =131

Comment #195 - Posted by: lucio1928/42/182/98 at February 19, 2014 4:46 PM

37
15
37
15
37
15
156

Comment #196 - Posted by: RAD at February 20, 2014 4:34 AM

M/38/178/82 Kg.

1° Round 45+10 =55
2° Round 35+8=43
3° Round 35+8=43
Tot.141

Comment #197 - Posted by: cristian rollo at February 20, 2014 1:24 PM

2:00 runs, 1.04 miles, 37.5 cal.
75# thrusters, snatches, squat cleans.
26, 16, 16 reps.

Comment #198 - Posted by: ART/M45/5'5"/150 at February 22, 2014 3:33 AM

Finally did this today
row 42
thrusters 20
row 33
snatches 15
row 33
squat cleans 12
total 155
M/46/5'10"/177#

Comment #199 - Posted by: Tom at February 24, 2014 7:29 AM

subbed 75#
row: 33
thruster: 15
row: 29
power sn: 10
row: 26
sq clean: 12
total: 125

Comment #200 - Posted by: drew m/45/5'10"/170 at February 24, 2014 7:09 PM

33, 20
25, 10
21, 8
=117

Comment #201 - Posted by: Ukkrew at February 25, 2014 10:12 AM

Rx'd

Row 1: 40
"Rest" 1: 30
Row 2: 40
"Rest" 2: 18
Row 3: 40
"Rest" 3: 20

Total: 188

Comment #202 - Posted by: Kevin: M/42/195/6' at February 27, 2014 2:14 PM

41,23
35,16
34,18

Total = 167


42yo/m/210/601

Comment #203 - Posted by: Milla at March 5, 2014 8:36 AM

Rows: 35 (someone used the rower had to sub treadmill run for last 2) 36, 33
thrusters: 22
snatches: 18
cleans: 21
total: 165

Comment #204 - Posted by: Josh/20/176/5'6" at March 5, 2014 1:46 PM

Subbed 95 lbs. SDHPs for row

91 reps

Comment #205 - Posted by: Manchild at March 31, 2014 7:00 AM
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