19:30 3R sub 40r (sdlhp@20k/alt. jumping lunge), 75k, and rings. DL and pulls strict until taps and kips in last round.
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Manchild Manchild
September 15th, 2019 at 5:21 pm
Commented on: 190712
subbed 65# dbs
17:03
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John Campion
August 7th, 2019 at 1:51 am
Commented on: 190712
165#dl
11:25
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Jeff Chalfant
August 2nd, 2019 at 4:20 pm
Commented on: 190712
17:09 rx. In morning fasted, no caffeine.
SLiPS later. All I had time for this morning.
40y/69.5”/185lb
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Jeff Chalfant
August 3rd, 2019 at 5:05 am
Slips: 3m straddle and pigeon stretches
:30 L sit from floor, 1m rest, :20 L sit from floor, 1m rest, :10 L sit; 90s of freestanding HS practice, 90s descents from HS; :30s plank, :30s r plank, :10 rest, :30 l plank, :40m rear plank, :30 plank, max time rear left scale and equal time on rightx3, same on front scale.
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Mike Scott
August 1st, 2019 at 5:34 am
Commented on: 190712
Done on 7/31 and haven't really been working out this summer at all. So, scaled to 30 cal bike, 15 DLs @ 135# and 15 pull-ups in 26:05. Bike was pretty slow in rd 3 compared to rd 1!
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Byoung-Kwan Choi
July 29th, 2019 at 1:22 pm
Commented on: 190712
15:08 rx
달리기 ê·¸ë§Œí•˜ê³ ì‹¶ë‹¤
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Cy Azizi
July 27th, 2019 at 6:57 pm
Commented on: 190712
43:26
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Mike de Graauw
July 27th, 2019 at 4:32 pm
Commented on: 190712
21:20 RX
M/60/6’2”/230
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Clint Michael
July 23rd, 2019 at 12:52 pm
Commented on: 190712
20:03
Rx’d
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Jesse Montagnino
July 20th, 2019 at 2:01 am
Commented on: 190712
17:15
225 deadlift
D 22:55
85 lb dlift
Black band pull
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Knox Williams
July 18th, 2019 at 1:50 am
Commented on: 190712
20:28 rx
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Seth Herman
July 17th, 2019 at 4:27 pm
Commented on: 190712
18:01 as rx’d
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Paul Snell
July 17th, 2019 at 4:37 am
Commented on: 190712
14:22 used 225 on dL. All else rx
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Maksym Cherkis
July 16th, 2019 at 9:03 pm
Commented on: 190712
15 deadlift 100kg.
Rest Rx
21:30
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Chris Meldrum
July 16th, 2019 at 8:43 pm
Commented on: 190712
As rx’d, 14:18.
This was a nasty little one. Rows were 1:49, 1:58, and 1:59. Broke Deads 10-5. Pull-ups were 21 / 15-6 / 12-9. Came out a little hot in round 1 (really hot after pull-ups) but did not want to sandbag. Tried to manage the row paces a little better in rounds 2 and 3.
Did after EMOM power snatch 95-165.
46m/5'10"/180
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Courtney Guthrie
July 15th, 2019 at 10:15 pm
Commented on: 190712
14:24
95#
Jumping pull-ups
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Shane Azizi
July 15th, 2019 at 10:05 pm
Commented on: 190712
18:52 Rx
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Christopher Voght
July 15th, 2019 at 9:14 pm
Commented on: 190712
3 rounds for time of:
Run 400 meters
15 deadlifts
21 pull-ups
♂‚ 185 lb.
13:07
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Phillip Pitsky
July 15th, 2019 at 11:29 am
Commented on: 190712
22:30... scaled 165# deadlifts 10 pullups
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Claire Fiddian-Green
July 15th, 2019 at 11:08 am
Commented on: 190712
19:14 Rx. Completed 07/15/2019. SLIPS for 15 minutes.
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Viktor Wachtler
July 14th, 2019 at 4:09 pm
Commented on: 190712
Scaled deadlift to 71-75kg due to home gym limitations (I attached my kettlebells, ankle weights and, smaller weights to a steel pipe...).
3 rounds of 400 m run
21 deadlifts
21 strict pull-ups
21:27
Then 3 rounds of 1 minute
Right front scale practice
Left front scale practice
L-sit practice on push-up stands
Plank hold
Stretching
(Forgot the inversions).
42/1.78m/76kg
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Randy Long
July 14th, 2019 at 12:35 pm
Commented on: 190712
Scaled DL to 185.
15:59
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Hank McKibban
July 14th, 2019 at 12:25 pm
Commented on: 190712
16:13 (28 cal assault bike)
✅
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Andrew Moultrie
July 14th, 2019 at 4:17 am
Commented on: 190712
Did Juan Acevedo’s OPTION 2:
3 rounds for time of:
Run 400 meters
15 deadlifts (155)
12 pull-ups
Used purple band for 2nd round of pull-ups. Hand skin started to rip at end of 2nd round, so last round was 30 DL with 20lb med ball and 24 abmat sit-ups.
Finished around 14 minutes.
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Josh Crandell
July 14th, 2019 at 2:09 am
Commented on: 190712
17:00 rx
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Byron Hills
July 13th, 2019 at 6:50 pm
Commented on: 190712
38 min
Scaled to 225 on DL’s & blue banded pull-ups on large monster balls
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Skip Adams
July 13th, 2019 at 6:14 pm
Commented on: 190712
31 Min. scaled 225#, easy ring rows.
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Luis Rindfleisch
July 13th, 2019 at 5:24 pm
Commented on: 190712
3rds for time : 17:00
400 meter row
15 DL @ 155#
21 pull-ups (23 banded - remainder kips)
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Scott Wiedmeyer
July 13th, 2019 at 5:09 pm
Commented on: 190712
32 / M / 5'9" / 135lbs
"Zero-unders" x150
45lb dumbbells deadlifts x15
Pull-ups x15
19:00
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Scott Wiedmeyer
July 13th, 2019 at 5:11 pm
SLIPS: Completed
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Jim Rix
July 13th, 2019 at 2:53 pm
Commented on: 190712
Scaled to 70# DBs and 15 pull-ups in the DeKalb County Indiana YMCA.
15:35
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Geoffroy Castelnau
July 13th, 2019 at 12:19 pm
Commented on: 190712
17:58
Subbed/scaled to 3 rds of : 400m run, 21 DLs and 15 one armed rows (alternating each 5 reps) with 22.5kg DBs
M / 40y / 176cm / 72kg
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Robin Frei
July 13th, 2019 at 9:52 am
Commented on: 190712
18:11, 400m, 15, 15
100kg
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Jairo Vera
July 13th, 2019 at 5:50 am
Commented on: 190712
RX -hombre 167 lb- 31 años
12:30
Buen WOD !
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Laura Echeverri
July 13th, 2019 at 2:49 am
Commented on: 190712
15:51 50lb
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Laura Echeverri
July 13th, 2019 at 2:11 am
Commented on: 190712
SDHP 7.5lb 350 20min
5 min rodillas al pecho en anillas 9 sets
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Jon Wilson
July 13th, 2019 at 2:11 am
Commented on: 190712
22:09
@225 dl
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Joseph Amaya
July 13th, 2019 at 12:56 am
Commented on: 190712
165lb 21:43
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Matthew Burritt
July 13th, 2019 at 12:48 am
Commented on: 190712
M/42/5'4"/149lbs
As RX'd
16:12
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Michael Marleau
July 13th, 2019 at 12:09 am
Commented on: 190712
3 rounds for time of:
Run 400 meters
15 deadlifts
21 pull-ups
♂‚ 250 lb. (225lb)
27:00
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Tripp Starling
July 12th, 2019 at 11:37 pm
Commented on: 190712
Juan's option 1
400 m run
15 deadlift @185
15 pull-ups (kipping)
3 rounds in 12:28
Round 1 unbroken in 3:15ish
Round 2 5-5-5, 5-5-5
Round 3 5-5-4-1, 3-3-3-3-3
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Christopher Tipton
July 12th, 2019 at 11:20 pm
Commented on: 190712
M/38/5’10”/220
Scaled
400m run
15 deadlifts 205
21 pull-ups black band
22:49
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Nathan Hutcheson
July 12th, 2019 at 11:10 pm
Commented on: 190712
Time: 25:11
400's: 1:55, 1:44, 1:34 :D
Scales
Dead’s at 180#
pull ups: medium band assist
M/140/34
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Braden Kruger
July 12th, 2019 at 9:53 pm
Commented on: 190712
15:20
Used multiple grips for pull ups
Used 155 for DL
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Braden Kruger
July 12th, 2019 at 9:53 pm
Commented on: 190712
15:20
Used multiple grips for pull ups
Used 155 for DL
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Apphia Boswell
July 12th, 2019 at 8:08 pm
Commented on: 190712
20:07
My arms were smoked so I’m kinda surprised i did it this fast.
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Ryan Vaz
July 12th, 2019 at 8:04 pm
Commented on: 190712
70kg - 26y/o
Rx
25 minutes
First week doing CrossFit. Loved it.
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Steve Day
July 12th, 2019 at 7:58 pm
Commented on: 190712
Scaled to 185 lb
19:27
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Benjamin Schill
July 12th, 2019 at 7:37 pm
Commented on: 190712
M/41/6’3”/215
Sore Hip Flexor now... WTH?! Subbed 15xHang Pwr Clns @ 135 for DLs.
13:41
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Danny Bostwick
July 12th, 2019 at 6:39 pm
Commented on: 190712
16:04 Rx. I went pretty hard at this one. I think I rested a bit much after the runs, but they were fast (until the last one) 1:40 for the first 2 (which is good clip for me. 2:something for the last. Couldn't friggin breathe.
No slips directly after but I'll do it a little bit later tonight. It was 102 in my garage today and I couldn't bare it anymore.
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Coastie Nick
July 12th, 2019 at 6:39 pm
Commented on: 190712
14:27 Rx’d
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Nicole Deaver
July 12th, 2019 at 6:21 pm
Commented on: 190712
18:31 Rx
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Shawn Whyles
July 12th, 2019 at 6:06 pm
Commented on: 190712
Row 400m
250lb deadlift x15
Pull up x21
5:16 round one
Row 400m
250lb deadlift x15
Pull up x21
5:30 round two
Row 400m
250lb deadlift x15
Pull up x21
7:00 round three
Total 17:46
Pull up got me 💀
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Lucas Allan
July 12th, 2019 at 6:04 pm
Commented on: 190712
43/6’3”/200
13:17 rx (kipping)
SLIPS manana.
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Jacob Cram
July 12th, 2019 at 5:11 pm
Commented on: 190712
19:47 subbed 30Cal airdyne for run
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Colleen Glisson
July 12th, 2019 at 5:03 pm
Commented on: 190712
15:58 RX could have gone faster on deadlifts.. broke up 6, 5 and 4
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Jake Hutchins
July 12th, 2019 at 4:28 pm
Commented on: 190712
18:07 Rx’d
M/28/200#
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Sarah Dallos
July 12th, 2019 at 4:06 pm
Commented on: 190712
26:48 RX
Run was turtle speed and that’s my norm
All DL’s touch and go 8/7@165
Pull ups were two and drop but the last round was one and drop because I got that feeling
I was about to rip. But exactly what I wanted today- a little longer workout to keep my heart rate up!
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Sebastien Fitzpatrick
July 12th, 2019 at 3:43 pm
Commented on: 190712
16:17 Rx
SLIPS for 20min, because I can't read...
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John Rodrigues
July 12th, 2019 at 3:34 pm
Commented on: 190712
Good afternoon all
14:34
Sumo deadlifts with 120 kg
21 pull ups
Xoxo
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Didier Rios
July 12th, 2019 at 2:48 pm
Commented on: 190712
RX
3 RFT
400m run
15 DL @ 250 lb
21 pull ups kipping
15.18 min
Dead
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Daniel Shepard
July 12th, 2019 at 2:44 pm
Commented on: 190712
OHP 3x5@105
Rx@24:07
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Lauren English
July 12th, 2019 at 2:42 pm
Commented on: 190712
Camping today! Had to tweak a bit.
“400 m” run
21 cinder block deadlifts
15 ledge strict pull-ups
14:36
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Michael Bishop
July 12th, 2019 at 2:21 pm
Commented on: 190712
Scale down to 225 lbs
15:30
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Clark Pew
July 12th, 2019 at 1:52 pm
Commented on: 190712
16:31 - DL at 125#
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Derrick Bass
July 12th, 2019 at 1:30 pm
Commented on: 190712
Total 20:16.16
1- 6:33.43
2- 6:12.42
3- 7:30.30
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Michael Arko
July 12th, 2019 at 1:16 pm
Commented on: 190712
175lbs DLs
15:20
In SLIPS, did tuck-sits in place of L-sits; finished "stretch" with a 25-second dead-hang -- stretch like the rack!
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Gordon Lee
July 12th, 2019 at 12:41 pm
Commented on: 190712
Scaled to 500m row
10 reps 225lbs deadlift
15 pullups
23:12
slips 15mins
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Jeff Strain
July 12th, 2019 at 12:19 pm
Commented on: 190712
My grip is now smoked....16:50 Scaled
3 RFT
400m run (treadmill inclined)
15 deadlifts at 185#
15 pull ups (band assisted)
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John Doody
July 12th, 2019 at 12:13 pm
Commented on: 190712
17:02 Rx’d. That first set of pull-ups after the deadlifts were not as easy as I was hoping
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Mike Andridge
July 12th, 2019 at 11:49 am
Commented on: 190712
Modified for vacation at a local park
With 20# vest, ran 2:35 when fresh and ran that distance for the 3 rnds
So, with 20# vest-
3 rnds
"400m" run
21 DL -- 2 50#db's
15 strict pull ups
16:35
m/49/175
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Allen Daniell
July 12th, 2019 at 10:39 am
Commented on: 190712
Beginner
3rds
400 meter run
15 dead lifts @ 205
21 assisted pull-ups
28:00min flat
Legs were bad sore from my workout Wednesday. Disappointed at 28min.
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Stacey Thompkins
July 12th, 2019 at 10:14 am
Commented on: 190712
M/44/6'2"/180#
Gym buddy left this one for me so sub'd it in today...
30 bear complex for time 95#...5:56 took 3 mins rest then
15 min amrap
15 cal row
5 hang power cleans
12 toes to bar
5 rds + 2 cals
***for cleans started at 95# increased 10# every round so last round was with 135#
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Brendan Mullan
July 12th, 2019 at 7:24 am
Commented on: 190712
3 RFT
400m run
15 DL @ 100kg
21 pull ups with band
16.44 min
Great workout 👍😁
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Ken Samways
July 12th, 2019 at 4:50 am
Commented on: 190712
Can some please detail for me what Slips are? I can't figure it out
Thanks
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David Smith
July 12th, 2019 at 5:44 am
Scales, L sits, inversions (hand stand holds or some variation), planks, stretching.
A mobility-gymnastics combination basically.
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Cliff Hoecker
July 12th, 2019 at 4:23 am
Commented on: 190712
14:47
Dead’s at 135# (Back surgery=no heavy deadlifts) Rest RX
Classic Just A Workout if I’ve ever seen one. Only thing I’d look to modify is the run so you can keep the cadence. Matter of fact, it might be good to talk about that for a sec. So when I am deciding whether or not to scale my own, or someone else’s run distance, I look at their cadence — meaning how quickly their feet are moving. When the cadence declines, you’ll see overstriding or pulling out back, and those are two habits we don’t want to practice. You don’t really need a metronome or a step-counter, just play it by feel or sound. If it looks clunky or sounds really loud, try and fix it first, and if nothing happens then drop down to a distance that can be kept consistent.
I SHOULD TRY THIS RX’D IF: I can be somewhere under the 15-minute ballpark.
ORGANIC SCALES:
Strength — up weight and lower reps on deadlifts, or just go slower. Strict pull-ups, probably lower reps. Rest between rounds
Stamina — lighten weight on deadlifts and smush everything together into one big round. Maybe do running last
Endurance — as is
Flexibility — deadlift standing on plates, strict pull-ups from a complete dead hang.
NEUROLOGICAL SCALES:
Coordination — as is
Accuracy — keeping same finish position on pull-up and deadlift without losing midline position on either (extended neck on pull-up and extended low back on deadlift)
Agility — speed on deadlift reps, lower weight
Balance — feel the fall on the run, and if your kipping is smooth on pull-ups, then your GCM is balanced well under the bar
GROUP VERSION: as is, space should be good, but if not, 21 reps is a lot to for people to get caught up on the pull-up bar. Ricky reps, no band, scale range of motion, and any potential log jams could be solved by having some of the group do pull-ups first and some do deadlifts first. Stagger the start if need be.
WARMUP:
Jump rope — running prep
Squat — deadlift prep
Handstand — spend some time overhead
[insert thing you suck at]
[insert thing you suck at]
GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 7. Would be more but deadlifts will make it difficult to push the pace on the run.
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Danny Bostwick
July 12th, 2019 at 6:40 pm
Chris are you on the L2 staff any chance?
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Chris Sinagoga
July 13th, 2019 at 1:52 pm
I am not. In fact, I don't even have an L-2.
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Juan Acevedo
July 12th, 2019 at 1:04 am
Commented on: 190712
INTENDED STIMULUS
.
This is for the dragons out there! Can we call it Mrs. Helen Joshua? This a very challenging fast workout. Today is simple, you have two tasks. First is not walking between movements. Your run ends right at the barbell and it starts as soon as you let go of the pull up bar. There should not be any walking. Your second task is to scale everything in a way that you are *pretty* sure you can get the deadlifts and pull-ups unbroken. I say "pretty sure" because it is alright to have some room to play today... some but not a lot. Know this: if you scale this right and the deadlifts and the pull-ups are not slowing you down, then the question becomes how hard can you push the run? That is the peanut of this thing. Set yourself up so that you have no option but to push those runs. The deadlifts and the pull-ups will have you dry-heaving and will kill your grip. The shit is, your legs are fine and it is only three rounds, so you have no choice.
Breathe fire!
Take your time with the SLIPS today, we haven't done them in a while and they should be getting better!
OPTION 1
3 rounds for time of:
Run 400 meters
15 deadlifts
15 pull-ups
♀ 125 lb. ♂‚ 185 lb.
OPTION 2
3 rounds for time of:
Run 400 meters
15 deadlifts
12 pull-ups
♀ 105 lb. ♂‚ 155 lb.
OPTION 3
3 rounds for time of:
Run 400 meters
15 deadlifts
12 ring rows
♀ 95 lb. ♂‚ 135 lb.
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Peter Perez
July 12th, 2019 at 3:34 pm
Talk about motivation!!!! LETS GET IT!!!
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Cor Oz
July 15th, 2019 at 5:42 pm
Option 2: 15:30
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Bryan Rosen
July 12th, 2019 at 12:26 am
Commented on: 190712
Warm-up for 190712 (see also @dotcomwarmups on Instagram):
GENERAL WARM-UP
2 rounds:
Run 200 meters
10 supinated grip pass-throughs with PVC
10 push-ups
10 GHD hip extensions
10 straight arm pull-downs with band
SPECIFIC WARM-UP
Pull-up
2 sets of 5 kip swings
2 sets of 2 kip swings + 1 kip
2 sets of 2 kip swings + 1 pull-up
1 set of 5 pull-ups
Deadlift
Using a barbell with light bumper plates, perform:
5 deadlifts from the floor to the knees
5 top-half deadlifts
10 deadlifts
Build up
5 sets of 3 deadlifts, increasing in load each set
Perform 2 reps of intended pull-up variation after each set
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Tripp Starling
July 12th, 2019 at 11:32 pm
Thanks for the warm ups
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Steven Thunander
July 12th, 2019 at 12:23 am
Commented on: 190712
Globo scale: if you have a barbell and pullup bar do this one as Rxed. Sub 500m row or 28 cal assault bike for the runs. If you are without a barbell today do 21 deadlifts with 50/35lb dbs and 15 strict pullups (or 15 one armed rows each arm if without a pullup bar), and the 400m run on a treadmill with a steeper incline. If you have heavier dumbbells (over 80/55lbs) do 15 deadlifts with the two dumbbells.
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Max Guida
July 12th, 2019 at 1:10 am
Hey Steven,
I really appreciate your daily comments. They can help a lot for us garage gym folks who don't always have access to the prescribed equipment.
One question: how do you convert row/run into AB, airdyne, and stationary bike? I haven't caught on to your conversion...
Comments on WOD 190712
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