May 3, 2014

Saturday 140503

2014 Regional Event 4

21-15-9-6-3 reps for time of:
Strict handstand push-ups
195-lb. front squats
Burpees

Post time to comments.

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Nikolaikoa Ripp, Margaret River, Australia.


American Kettlebell Swing with Jeff Martone - video [ipod] [mov] [HD mov]


CrossFit Games Update: May 2, 2014 - [video]

Posted by Pukie at May 3, 2014 5:00 PM
Comments

I suddenly hate burpees less...

Comment #1 - Posted by: buffedout at May 2, 2014 7:05 PM

Crossfit saol. 13.18

Comment #2 - Posted by: josh jones at May 2, 2014 9:10 PM

M/35/5'7/190
Rx 22:02

Comment #3 - Posted by: gjosephsen at May 2, 2014 10:12 PM

37мин 18 сек
70 кг штанга

Comment #4 - Posted by: dima at May 2, 2014 11:54 PM

Rx'd @ 41:04, I'm not ready for regionals :D

Most of the time spent in shoulders recovery.

Comment #5 - Posted by: Arthur Clement at May 3, 2014 3:11 AM

Scaled squats to 115lbs
18:48

Comment #6 - Posted by: David Barnard at May 3, 2014 4:43 AM

115lbs on front squat
24:27

Comment #7 - Posted by: Keith at May 3, 2014 5:28 AM

115lbs on front squat
24:27

Comment #8 - Posted by: Keith at May 3, 2014 5:30 AM

21-15-9-6-3

Deficit shoulder push-ups with feet on 24" box
125 lb. front squat
Burpees - bar facing

22:47

Comment #9 - Posted by: EricS M/33/5'10/175 at May 3, 2014 5:42 AM

I can't wait to see how Dan Bailey does on this WOD. His Diane time is amazing.

Comment #10 - Posted by: Chuck @ CrossFit Hillsboro at May 3, 2014 5:43 AM

33-m-pa
5-8 186

ax rx'd...took me 24:20.

Comment #11 - Posted by: Burnham Dog at May 3, 2014 6:19 AM

Scaled squats to 165Ib, else as precribed in the vid from HQ.

20:09

Comment #12 - Posted by: Tomas (Sweden) 40yo/177cm/71kg at May 3, 2014 6:20 AM

Scaled to 70kg (154lbs) on front squats
HSPU with kipping

26,33

Comment #13 - Posted by: Martin at May 3, 2014 6:31 AM

16:24 rx'd

Comment #14 - Posted by: mike anderson at May 3, 2014 6:36 AM

Scaled front squats to 40-lb dumbbells. Not so proud of this, but my legs are begging for rest. I've put them through some punishment the last fre days.

All HSPUs strict. Really proud of this. Never thought I could manage it.

Great weekend to all. And hats off to those who can go Rx'd on this WOD.

Comment #15 - Posted by: porffenton M/30/5'8"/150 at May 3, 2014 7:28 AM

Dang, I was just getting my CF life right, and now I'm coming down with bronchitis or something.

Annoying.

Comment #16 - Posted by: BC (27/M/5'9"/140lbs) at May 3, 2014 7:45 AM

HSPU kipping to Abmat
FS @ 125#

19:36

Comment #17 - Posted by: Joe Northside m/35/70"/195 at May 3, 2014 7:51 AM

19:55 at 135-lbs.

Comment #18 - Posted by: gb 46/m/71"/185# at May 3, 2014 8:17 AM

As rx'd 25:00 on the button. My legs were not pleased with those front squats. I just noticed there is a 20 minute cap in the qualifiers......lol...and I thought I was moving pretty quick!

Comment #19 - Posted by: Dan S 26/m/165 at May 3, 2014 8:33 AM

WOD 2 post 2 month lay-off

17:11 @135lbs and 3sec holds per HSPU

Comment #20 - Posted by: Dave W 30/m/187/5'7 at May 3, 2014 8:40 AM

Scaled HSPU strict to 3 inch mat.
Front squats 115 pounds.
23:42
Only fell on my head once!

Comment #21 - Posted by: Jim K m/143/5'6"/38 at May 3, 2014 8:41 AM

@ Joe N. Nice time looks like you've recovered from last cycle.

Comment #22 - Posted by: Jim K m/143/5'6"/38 at May 3, 2014 8:44 AM

Misc warmup. Then
135 lb front squats. Did one third of the total hspu reps as rx'd, the other two thirds as pushups with feet on 24 inch box. 27:12.

Comment #23 - Posted by: J.Wood at May 3, 2014 8:47 AM

17:49
pushups
135

Comment #24 - Posted by: mike vinson 46/5'8"/217 at May 3, 2014 9:00 AM

front squat #155 lb / 71 kg

time 18:30

Comment #25 - Posted by: Eduardo M/22/179/80kg at May 3, 2014 9:02 AM

36:47

Started at 195 then moved down to 155 after a few reps. Then moved to 135 for a few rounds and the last two rounds I moved back up to 155 for 6 and 195 for 3. The handstand pushups were only half way down after the first 5 or 6.

Comment #26 - Posted by: BW at May 3, 2014 9:10 AM

20:00 rx'd

Comment #27 - Posted by: Tormod at May 3, 2014 9:11 AM

Scaled/modified to:

21-15-9-6-3 reps for time of:
Strict handstand push-ups (toes on a bar)
Kettlebell swings, 1.5 pood
Burpees

12:53

Comment #28 - Posted by: Kevin C. (M/55/5'11"/174) at May 3, 2014 9:12 AM

Rest Day for this old guy. Will catch this tomorrow.

Comment #29 - Posted by: bingo at May 3, 2014 10:00 AM

Partner WOD:
Run 800 Meters
100 Hang Power Clean (115 pounds)
Run 800 Meters
100 Shoulder to Overhead (115 pounds)
Run 800 Meters

Then,

EMOM for 10 minutes
12 Push ups

Comment #30 - Posted by: B. Rhaly at May 3, 2014 10:05 AM

17:42- scaled to 115lb, burner WOD, hard as hell. M/33/175lb/6ft

Comment #31 - Posted by: Mybuttsmells at May 3, 2014 10:36 AM

HSPU/Push-ups with feet on 32" sawhorse: 9/12, 5/10, 4/5, 2/4, 3/-
FS scaled to 125#

24:14

That was hard on the lower/middle back.

Comment #32 - Posted by: Jim R. 51/5'8"/155 at May 3, 2014 10:42 AM

#14/mike anderson, that's impressive.
#30/B. Rhaly, that's a really tough workout
Joe N, really well done, esp. doing 54 HSPU
Kudos to all doing this one rx, regardless of time.

HQ: great workout and picture today.

Comment #33 - Posted by: Jim R. 51/5'8"/155 at May 3, 2014 10:50 AM

33:26

Comment #34 - Posted by: Pacers at May 3, 2014 11:25 AM

Modified CFWU:
Samson Stretch
10 OH Squats with Wooden Dowel
15 GHD Sit-ups
12 Strict Pull-ups
20 Push-ups

140503:

Standing Shoulder Press, 45 lb Dumbbells
115 lbs Front Squats
Burpees

19:09

Then, Made up 140320

Run a 5K:

31:00

Legs had no steam whatsoever for that run.

Comment #35 - Posted by: Trent M. M/34/5'10"/185 at May 3, 2014 11:41 AM

Correction: 3 Round for CFWU

@ Comment #1: The burpees still sucked as much. lol

@ B. Rhaly: I just flinched reading your workout.

@ Jim R.: The HSPUs piked on a saw horse is the way I normally do them. I did one on a scale this morning and it was roughly 75% of my body weight. It can hurt the lower back though. Tough keeping that back straight the whole time.

My hat is off to anyone who did this one Rx'd. That's amazing.

Comment #36 - Posted by: Trent M. at May 3, 2014 11:49 AM

Scaled to Kipping HSPU and 135# squats.
18:30

Comment #37 - Posted by: John Kacik at May 3, 2014 12:14 PM

19:29
Scaled to 95# FS

Comment #38 - Posted by: JD at May 3, 2014 12:17 PM

70:23rx'd. Run over by the humble truck, just not strong enough for that wod. Separates the men from the boys!

Comment #39 - Posted by: elove1 m/37/6'2/220 at May 3, 2014 12:59 PM

Might as well ask me to fly.

Comment #40 - Posted by: Chris at May 3, 2014 1:02 PM

13:47 - RX.

Comment #41 - Posted by: Jonas Olsson at May 3, 2014 2:08 PM

16:59

Scaled handstand push-ups with feet on 24-inch box
Scaled front squats to 50kg

Comment #42 - Posted by: Brett (25/M/188cm/79kg) at May 3, 2014 2:33 PM

@Jonas Olsson: Great time! Seems competitive for the regionals :)

Comment #43 - Posted by: Tomas (Sweden) 40yo/177cm/71kg at May 3, 2014 2:49 PM

Team practice: wod1,2 and 3
Will hit this one tomorrow

Comment #44 - Posted by: Kri$ at May 3, 2014 2:50 PM

13:24

Comment #45 - Posted by: Matty at May 3, 2014 2:56 PM

SEEKING ADVICE!!! When I do front squats, cleans or any motion where the bar is resting on my collar bone area with my elbows up it kills my wrist. The weight isn't on my wrist it's all on my collarbone area but just having my wrist bent like that hurts, anyone have any advice??

Comment #46 - Posted by: JD at May 3, 2014 2:59 PM

19:45

Comment #47 - Posted by: Peter Torok at May 3, 2014 3:05 PM

Scaled to 165#
6 inch riser for HSPU

39:03

Extremely hungover. I also haven't done front squats or handstand pushups in quite a long time. Did bar-facing burpees per video.

Comment #48 - Posted by: buffedout at May 3, 2014 3:23 PM

Scaled HSPU to knees on a 24 inch box
Scaled front squat to 135 lbs

17:47

Comment #49 - Posted by: Kansas Mike at May 3, 2014 3:41 PM

scaled to 21-15-9 with 155#

20:50

Another good one.

Thanks

Comment #50 - Posted by: mikeyb m/53/178 at May 3, 2014 3:50 PM

Something was/is off today. First DNC after two years. Shoulders and wrists burned out in the 15 set. 16:51 through the first two rounds.

Comment #51 - Posted by: Matt von L (27/m/6'0"/200) at May 3, 2014 4:08 PM

CFWU x 3

#85 on Ft Sqts
23:26

Comment #52 - Posted by: F15E_WSO/51/M/185 at May 3, 2014 4:30 PM

Scaled: 50lb DB press, 135FS.
18:00. Done at st.12, got a call at #11 of FS on round of 15, finished after getting back.

Comment #53 - Posted by: ScottMacArthur at May 3, 2014 5:14 PM

19:40 rxd

Surprised so few posts on this wod

Comment #54 - Posted by: hollyhog at May 3, 2014 5:43 PM

Scaled the FS to 175 by mistake: 26:24

Comment #55 - Posted by: Jamie m/185/35/5,11 at May 3, 2014 8:12 PM

Rx'd+
25:22
Inadvertently did 18 reps in round of 15.

Comment #56 - Posted by: phill 37°21'41"N 118°23'43"W at May 3, 2014 8:14 PM

24:10

Front squats are brutal

Comment #57 - Posted by: Andrew at May 3, 2014 10:04 PM

21-15-9-6-3
Front squats 95#
Hspu Kipping one abmat
Burpees
19:16

Comment #58 - Posted by: D.S. F 52/5'6/117 at May 4, 2014 5:09 AM

Hotel workout so
Hspu w towel on floor had to kip last 4 reps of 9 set 3 of 6 set and all of 3 set
F sq w 50# dumbbells
Burpees as rx'd
19:29

Comment #59 - Posted by: Bells at May 4, 2014 5:18 AM

18:50 rx'd Dan Bailey is going to crush this workout

Comment #60 - Posted by: Dustin Wiget at May 4, 2014 7:12 AM

14:46
Scaled front squats to 75lbs
First set of HSPU was Rx, the rest were scaled. I rested my feet on the bar on the squat rack. Moved it pretty low for 15 set, the back up higher to almost full.

I have the same problem as JD in comment #46. Front squats kill my wrists! Especially the wrist that I use for mousing at the computer all day. I have been trying to stretch it out often but I haven't seen much difference. Any suggestions would be welcomed.

Female, 5'6" 145 lbs 41 yrs

Comment #61 - Posted by: Czechit at May 4, 2014 7:13 AM

16:25 @ 70kg

Comment #62 - Posted by: Mart Eykman (M/23/177cm/71kg) at May 4, 2014 7:31 AM

@ JD use wrist wraps or tape your wrists with athletic tape. Tape to compress the carpals just below the ulna.

Comment #63 - Posted by: Jim K m/143/5'6"/38 at May 4, 2014 9:35 AM

M/24/5'11"/189.6

24:12.95 RX'd.

Comment #64 - Posted by: Miles Forks at May 4, 2014 1:07 PM

38'30" rx'd

Comment #65 - Posted by: Daniel at May 4, 2014 2:13 PM

Rxd 25:58, 21 min cap finished 9's

Comment #66 - Posted by: dan colson at May 4, 2014 2:38 PM

@ JD: It kills my elbows to do front squats or anything in the front rack position. My arms don't move like that. I usually compensate by bringing my arms further down to support the weight (for an overhead press, etc) which sucks because it makes it a lot harder. For this workout I finally tried using the "cross arm" grip (since it was just front squats) where the bar just rests on your shoulders. That hurt pretty bad but less than it would've hurt my elbows doing it the "correct" way. Technically, to fix the problem, you could look up some mobility exercises to do. For me, I've figured out in my four months of doing CF that there are some exercises and movements that my body simply won't do. Overhead Squats being the main one. My shoulders WILL NOT move back far enough to center that weight and it destroys my knees.

Comment #67 - Posted by: Trent M. at May 4, 2014 2:48 PM

M/33/1,64m/64kg

Scaled 105 lbs in Front Squat

21/15/9/6/3

19:03

Comment #68 - Posted by: Bruno Christ at May 4, 2014 2:58 PM

M/33/1,64m/64kg

Scaled 105 lbs FS

19:03

Comment #69 - Posted by: Bruno Christ at May 4, 2014 2:59 PM

2014-05-04: 5's/sub 135@20:58.

Comment #70 - Posted by: gs at May 4, 2014 3:07 PM

sub dumbell shoulder press 18kg c/u
FS #115
26:50

Comment #71 - Posted by: lucio1928/42/182/98 at May 4, 2014 6:30 PM

~25:30

45# Dumbell shoulder press
135# front squat

Comment #72 - Posted by: Silas at May 4, 2014 8:28 PM

I scaled it too much based on everyone else's time. I need to buy more weight :(

V-push ups & 115 front squats

12:45

Comment #73 - Posted by: Kyle (M/36/5'10/207) at May 5, 2014 5:03 AM

21-15-12-9-6-3
Incline PushUps
115# Front Squats
Burpees
16:23
Good Workout
Then
50 Weighted Sits

Comment #74 - Posted by: dyagg at May 5, 2014 6:51 AM

Scaled to pack:
30# dumbbell shoulder press
115# FS
Burpees

21:15

Comment #75 - Posted by: Dave H (M/38/5'8"/143) at May 5, 2014 6:53 AM

Same rep scheme:
40# shoulder press
Front squats at 135
Burpees
18:03

Comment #76 - Posted by: Brad H at May 5, 2014 7:28 AM

46:18

Comment #77 - Posted by: myles456 at May 5, 2014 8:43 AM

M/29/5'3"/140

21:16 with front squats @115#

Comment #78 - Posted by: Nate at May 5, 2014 8:48 AM

22:09
with 135lb FS
HSPUs went alright, still dealing with some shoulder issues.
FS were tough.

Comment #79 - Posted by: MAGNUS 28/5'8"/155 at May 5, 2014 10:18 AM

As rx'd, 16:46.

A great WOD - can't wait to see this one play out at Regionals. Front squats taken from ground, and bar-facing burpees. This was all about the front squats for me - broke them 12-9 / 9-6 / 6-3 / 6 / 3 - was pleased I only needed 2 sets per round. Did a squat clean each time I had to pick the bar up - I think this helped mentally to get a rep out of the way. HSPUs were fine, broke them 7-7-7 / 5-5-5 / 6-3 / 6 / 3, just to make sure they didn't go away. Figured the front squats and burpees would make them much harder. Burpees were tough mentally, but just a matter of making sure I kept moving, even if I was moving slowly. Was pacing at ~10 reps per minute - faster for the HSPUs, slower for the front squats. Was ahead of pace for the first couple rounds, but slowed down in later rounds. This was a real ass-kicker, I was totally spent by the end.

Comment #80 - Posted by: Mel 41m/5'10"/180 at May 5, 2014 11:48 AM

M/45/185

Scaled to 155 pounds on the squats.

Still not my day.

26:06

More better faster

Comment #81 - Posted by: Marty at May 5, 2014 12:40 PM

25:14... RX

Comment #82 - Posted by: Jayson Winquist at May 5, 2014 2:11 PM

Oops.^ I meant 24:14... RX

Comment #83 - Posted by: Jayson Winquist at May 5, 2014 2:13 PM

M/27/5'8/165

35:57 as rxd

Comment #84 - Posted by: nelsmich at May 5, 2014 2:30 PM

Scaled
HSPUs to abmat
Front Squats 135#s

21:49

Comment #85 - Posted by: Rowan M/5'5"/150/49 at May 5, 2014 3:26 PM

18:27 with 175# Front Squats. Set of 21hspu were strict. Ended up Kipping on the rest.

Comment #86 - Posted by: Kurt M/40/185 at May 5, 2014 4:15 PM

21-15-12 (i know) reps: hspu. 95lb fs, burpees = 19:45. 1k run wu 4:58.

Comment #87 - Posted by: kevin o at May 5, 2014 5:30 PM

filtered

as rx'd

16:46, front squats were nasty

great wod

Comment #88 - Posted by: Mel 41m/5'10"/185 at May 5, 2014 5:36 PM

16:12 rx
m/23/6'0"/195

Comment #89 - Posted by: Gill at May 5, 2014 6:12 PM

Front Squat 135lb
21'19"

Comment #90 - Posted by: Rafael Casagrande at May 6, 2014 6:23 AM

CFWU x1

15-9-6-3 reps for time of:
Dumbbell shoulder press, 5#
15 lb. front squats
Burpees

7:07

Comment #91 - Posted by: rbst 38m 5'10" 191 at May 6, 2014 6:33 AM

21.35 @115# and ~1/2 strict.

Comment #92 - Posted by: JonNYC xfit since 6/08 45/M/175/5'11" at May 6, 2014 10:14 AM

M/42/5-10/197
21-15-9-6-3

Regional WOD
Strict HSPU
FS 195
Burpees

Knowing regional WOD can lead to injury or massive waiting to get just one rep: Scaled to kipping HSPU, front sqt to 135 and burpees regular.

Anderson:
For HSPU mostly 3 sets for 21-15-9
FS- could not get wrists in the correct position: 3 sets, 2,2
Burpees- slow but moved through them.
Final score 16:00 even.

Castin- unbroken through the HSPU through 21 and 15, one drop for the FS most times, quickly through the burpees
Something like 11:30.....Fucker almost beat me by 33%!

What could I have done better: A little warm up would have been good, more wrist preparation/flexibilty, but that maybe would have been 30s is all, just got pummeled and it was not even that close...and it was his second workout of the day...rats. Oh well, at least I got a WOD in.

Comment #93 - Posted by: Matt A at May 6, 2014 11:05 AM

as Rx'd
25.37 and WOW!!

Comment #94 - Posted by: Rob Mason at May 6, 2014 11:25 AM

23:40
Dropped weight to 185 after first 4 reps, all else rx'd
M/32/5'6"/180

Comment #95 - Posted by: McNerney at May 6, 2014 3:00 PM

5/6 midday 39:51 (150/168/377)
Strict HSPU to abmat
115# FS
Bar facing burpees (did really slow to avoid stopping)
Finished w/ MU: 5 singles
Starting to feel and see some strength and endurance returning

Comment #96 - Posted by: Mike Scott M/47/5'9"/197 at May 6, 2014 3:24 PM

Him
21, 15, 9, 6, 3
Hspu knees supported
65 lbs front squats
Burpees
13:46

Her
Same as above except 45 lb front squats
13:28

Comment #97 - Posted by: Texas couple at May 6, 2014 5:32 PM

18:51 rx

Comment #98 - Posted by: Jake Kiddoo at May 6, 2014 7:20 PM

Subbed Fran
21/15/9
95# thrusters
Strict Pull ups
10:09

Comment #99 - Posted by: ChuckB M/56/5'11"/165 at May 7, 2014 4:15 AM

Scaled to:
18 lb kb strict press
95# front squat
burpees
17:59

Comment #100 - Posted by: ananda f/32/6'1"/170 at May 7, 2014 5:15 AM

M/34/5'7"/168
185lb FS
33:42

Comment #101 - Posted by: Mark Salzman at May 7, 2014 7:21 AM

Wasn't feeling it today. No mental stamina and still sore from Monday.

CFWU x3 then did the round of 21 reps
10 kipping HSPU then the rest piked
4 FS @60kg then the rest @50kg
Burpees

Comment #102 - Posted by: DanNZ M/25/177cm/62.5kg at May 7, 2014 6:00 PM

19:12
135# FS
HSPU the time killer.

Comment #103 - Posted by: ART/M45/5'5"/150 at May 9, 2014 2:27 AM

19:45
135 lbs

Comment #104 - Posted by: Marty/160/5'7"/34/m at May 9, 2014 5:33 PM

I compared the RX weight to a handful of regional/games level athletes to figure out the squats would be around 45-60% for them. So that's how I scaled.

17:19
Pike push-ups using 24" box
50lb (50% of my 1rm) front squat
Bar facing burpees

The hardest part for me were the first set of squats. Ouch!

Comment #105 - Posted by: Kthro at May 10, 2014 12:13 AM

got 8 front squats into 2nd round in 20 minutes

Comment #106 - Posted by: Manchild at May 10, 2014 2:57 PM

RX to include 24" by 34" box for HSPU. 25:07. Game Score 20:36 (20 minute time cap).

Comment #107 - Posted by: Mike R at May 10, 2014 3:16 PM

23'56"

Comment #108 - Posted by: RAD at May 11, 2014 4:53 PM

Scaled to 20" bench for HSPU - probably could go higher
Scaled front squats to 85# - no rack, had to clean it

19:30

Comment #109 - Posted by: AthenaMarie (F/36/5'9/155) at May 12, 2014 2:20 PM

21:50 @135#
1st 31 hspu then 23 with feet on 30" box

Comment #110 - Posted by: rwr m/43/175/70" at May 13, 2014 6:24 AM

- subbed 60 kg front squats for 88 kg front squats
- rest as Rxd

- 21:40

Comment #111 - Posted by: Artur G at May 13, 2014 12:29 PM

Subbed 115# front squats

23:30

Comment #112 - Posted by: Sinal M/35/5'10"/212 at May 15, 2014 6:06 PM

RX 17:20

Comment #113 - Posted by: Ksenia 27 / 5'2" / 130 at May 20, 2014 9:45 PM

hspu with toes on smith machine
165# fs

25:35

m/43/5'8/236

Comment #114 - Posted by: phat boi at June 3, 2014 2:18 PM

21-15-9 reps of:
Handstand kick-out
Front squat
*in-season = 15-10-5 reps

Aly 11:07 (45)
Bubs 6:44 (65)
Jesse 7:49 (65)
Lil Kim 6:48 (55) - in season
Jay 7:17 (85)
Jacob 8:15 (95)
In season:
Jacqueline 5:33 (65)
Elizabeth 4:18 (65)
Erika 6:09 (55)
Collin 6:49 (75)
Aaron S. 7:10 (45)
Marianne 7:36 (45)
Crystal 7:22 (35)

Regular:
Wendy 11:16 (45/push-up)
Kyle 11:43 (65/push-up)
Mr. Carey 11:59 (75)
Pryde 9:16 (85)
Megan K 11:19 (65)
Erin K ??
Mrs. Pip 7:40 (16k)
Mrs. Carey 11:30 (45)

Comment #115 - Posted by: Champions Club at June 24, 2014 9:27 AM

13:32 rx :)

Montreal. Qc represent!

Comment #116 - Posted by: Philippe at June 28, 2014 8:14 AM
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