Meet Guest Programmer - Dale King: Nov. 6-19, 2023.
Liam
For time:
800-m plate run
100 toes-to-bars
50 front squats
10 rope climbs, 15 ft
800-m plate run
♀ 105-lb barbell, 35-lb plate
♂ 155-lb barbell, 45-lb plate
Partition the toes-to-bars, front squats, and rope climbs as needed. Start and finish with the run.
Post time to comments.
Compare to 170321
U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.
His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.
He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.
Scaling:
Reduce the distance and load for the runs to finish each in 5 minutes or less and the load of the squats to maintain sets of 5 or more. Reduce the volume and/or modify the toes-to-bars and rope climbs to minimize rest breaks.
Intermediate option:
For time:
800-m plate run
70 toes-to-bars
50 front squats
5 rope climbs, 15 ft.
800-m plate run
♀ 95-lb barbell, 35-lb plate
♂ 135-lb barbell, 45-lb plate
Beginner option:
For time:
600-m run
50 hanging knee raises
30 front squats
10 rope climbs, lying to standing
600-m run
♀ 35-lb barbell
♂ 45-lb barbell
Comments on 231106
62 Comments
55:35
Rx’d except for rope climbs. I did 10 reps of 8’ legless rope climbs from seated. That’s probably the worst WOD I’ve ever done.
M/28/5'8"/180lb
CrossFit AFK/Brave Heart CrossFit
34:56 - Rx
30:51
Ran with 20kg sandbag on treadmill for safety reasons
did 10 rds 20/5/1 (did 200 ttb by mistake)
had a 10ft rope so I climbed twice every two rounds to complete the 150ft
M.33.5'7".214lbs
Liam ~ (50:00)
0.5Miles 50lbPowerBag
30 PullUps (6)x5
50 FrontSquats 135lbs (5+5)x5
20 Toes2Bar (7,3,3,3,4)
50 HangingKneeRaises (6,6,6,7,6,6,6,7)
0.5Miles 50lbPowerBag
Broke up the FrontSquats and Pullups into a 5 round couplet. Don't quite have 10 rep stamina at 135lbs, so I partitioned into two quick sets of 5. PullUps were tough but manageable with my strong pulling endurance. Knew that hanging grip would be the limiting factor, so Toes to bar were saved for last. Only manage 20 with slow triples, so I audibled into kneetucks. Missed the core stimulus, but hanging grip was completely blown up. Used a PowerBag on my shoulders for the plate run. Was more so awkward and uncomfortable than a hard shuflle. Broke up into 5 skylaps with a brief reset rest after each lap. Looked quite aggressive at the college gym.
All in all feel pretty wrecked. Not looking forward to seeing this one again, especially the toes2bar volume. Hopefully not running injured or tendonitis in the elbow. Felt like I gave a solid activation warmup to prevent injury. We'll see about tommororw and Holleyman, will probably aim for 30 minutes of hard work.
Rx
35:50
1600m bike
100 hanging knee raises (set de 10)
50 front squat 30kg (set de 5)
10 rope climb (set de 1)
1600m bike
28'04
43:20
This one stung
800-m plate “run”
70 knees-to-pits
50 front squats
7 rope climbs, 12 ft. No jump.
800-m plate run
95-lb barbell, 35-lb plate
33:02
42:50, runs and climbs outside, mid 20s.
Done with honor.
22:53
800m Plate Run (35lbs)
70 T2B
50 KB FSQT (40’s)
5 Rope Climb
800m Plate Run (35lbs)
I think close to 50% of my posts fail on the first attempt...
37 / M / 5'9" / 140lbs
600-m run
50 hanging knee raises
30 front squats, 45 lbs
20 strict pull-ups
600-m run
25:26
Grip was the limiting factor, and I didn't even carry the plate... Could have gone heavier on the FS without really affecting time.
did
200m run
25 t2b
15 fs @95
5 rounds
3 strict pull-ups/ 3 air squats
200 m run
9:27
Did 600 meters rowing, 50 toe to bars, 30 front squats(30lbs),10 rope climbs, and finished w/ 600 meters rowing-12mins,20sec
46'59''
That was fun!!! :) (after a wk off)
51yo F (BCS)
sub 1000m Row (it's monsooning in my neck of the woods!)
100 ttb (band assist)
50 sub 105lb Bk sqt (wrists said no today)
10 rope pulls ups
1000m Row
31:56
M/39/72”/170
everything rx except I climbed a 12’ rope with no jump - 31:48
Nice work!
Good job, James
Intermediate+ at 155lbs
800-m plate run
70 toes-to-bars
50 front squats
5 rope climbs, 15 ft.
32:10
Rx was a bit much with these past WODs and having to carry my 228lb butt around
Son(16)
Intermediate (135lbs) but only 60T2B
38:54
M/54/217 lbs
For time: 20:32
800-m run
50 hanging knee raises
30 front squats 10x45, 10x55, 10x75
10 rope climbs, lying to standing
800-m run
Did workout Rx but didn’t do rope climbs because I don’t have those so my workout looked like this:
800m 45# plate run
5 rds:
20 T2B
10 FS @155#
800m 45# plate run
Time: 20:37
42:37 RX (fasted)
rope may be just shy of 15ft did mostly Legless from floor.
32:00.
1 mile bike, level 15.
100 hanging knee raises (sets of 20).
50 front squats 115# (sets of 10).
50 ring rows (sets of 10).
1 mile bike, level 15.
Rx’d: 36:28
Holding on to that plate is tough. I didn’t drop it on the first run, but I dropped it a few times on the last.
Most importantly: RIP Liam.
*Broke sets into 10 x 10T2B, 5 FS, 1 RC
Great work hitting this Rx! 35# plate was heavy too.
35:26 RX
The plate run was probably the most challenging thing I've done in a while.
running and lugging that massive bumper plate for 800 meters in the Saigon heat was TOUGH.
Broke It up
5 Rounds of:
20 T2B
2 Rope Climbs
10 Front Squats
Run #1 took 7:15
Run #2 took 8:30ish..
Normal 800 meter is 3:40 for me
Good work, Matt!
Well done!
M 53/195/6’
Used a #50 ruck bag instead of a plate for the run. Scaled the front squats to #95 and 70 t2b that were 1/2 t2b and 7 rope climbs.
28:42.
53:29 rx’d
Still pretty worn out from the last one
Warm Up
AMRAP10
:30 Samson stretch
10 pvc ohs
10 ghd back ext
10 ghd sit ups
10 pull ups
10 ring dips
METCON (scaled)
For time.
Run 800m (assault runner)
Into
5 rds of
14 t2b
10 FS @ 95#
1 sled push on torque tank @ 25ft w/ gear 3 + 90#
Run 800m (assault runner)
TT: 29:34
M // 50-54 // US
On a manual curved treadmill
50 t2b
50 empty barbell FS
5 rope climbs
28:06
Scaled Liam quite a bit.
For time
633m plate run (35#)
50 TTB
30 FS (75#)
20 L-sit commando pull-ups
633m plate run
20:52
Hips and knees were still sore and stiff from Saturday's Chad prep and Shawn mash-up, and I wanted to throttle back knowing what lies ahead for me this week (work stuff and Chad), so I chose to scale significantly today. Still a tough workout.
RIP Sgt. 1st Class Nevins.
Still solid!
Thanks dude!
Scaled: 24:48
800m run 10kg dumbbell in back pack
100 alternate v ups
50 40kg front squats
20 rope climb alternative (2 towel pulls + 2 knees to elbow)
800m run 10kg dumbbell in back pack
37:35, runs rxd, intermediate sub modified reverse ghd sit-up off bench for T2B, 50 pull-ups for rope climb, 135 FS. Split reps into 2 rounds of 35/25/25.
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Honorary workout. Mentally as challenging as physically challenging. Stamina plays a factor in intensity but can be manipulated a bit. Odd object, scaling an obstacle, squatting with an upright torso
SHORT MEDIUM LONG
LIGHT
MEDIUM x
HEAVY
MAIN DECISION
Am I feeling ready to give this workout the effort it deserves or do I need to scale it to practice my limiting factor?
NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
Run 400 meters
30 squats
10 kipping toes to bar (modified ROM)
STRENGTH SCALE
AMRAP in 20 minutes of:
100m heavy carry
5 front squats
5 strict toes to bar
1 legless rope climb
STAMINA SCALE
Go straight through, do the runs at the end
GENERAL FEAR LEVEL: 7
For Liam:
intermediate scaled:
800m @35lb plate
70 knees-to-chest
50 front squats @95lbs
30 rope swings (don’t have a hanging rope)
800m @35lb plate
33:54
34:04
800m run with 20# vest - on assault runner
10 rounds
7 T2B
5 front squats - 95#
2 strict chin ups
then
800m with 20# vest - on assault runner
Liam
scaled:
400 meter runs with 2x25lb dumbbells
100 ttb
65 dumbbell front squats 2x50lb dumbbells
30 strict lsit pull-ups
30:51
800m run (2), 35-lb rucksack
100x toes-to-bar
50x front squats @ 105lbs
30x L pull-ups, kipped
34:06
That was a beast, even when scaled.
800m hilly plate jog/shuffle/walk, 25#
50 TTB
30 FS at 105#/20 BS with 135#
20 air squats/20 Tarzan pull-ups
400m hilly plate jog/shuffle/walk
31:37
Peace to Liam’s family and gratitude for his and their many sacrifices.
61/5’8”/156
52:21 as prescribed
Rx 25:07
Welcome Dale! I love to see another Affiliate Owner as Programmer! What you are doing to fight the Opioid Epidemic with your gym is amazing, happy to see CrossFit promoting it!
I always like to see what is possible. Great job Derek!
Yup...what Jonathan said!
Awesome
Walked 9/10 of the run with the 45# plate; subbed KTE halfway through; subbed 10 C2B due to no rope.
40:00
Nice work!
42:30 #135
Note to self Fasting since noon yesterday and strained calf.
Nice push!
Beginner option
22:48
19:18 modified
800m run
50 ipsilateral lunge press (25 ea side)
50 dbs fs @20#
50 ring row
800m run
RIP soldier
Scaled to
600m w/45# plate
100 abmat sit ups
50 BS @ 135# (elbow was not allowing FS this AM)
30 gi pull ups
600m w/45# plate
29:08
Wish compare to link was working.
My log book from 2017--I think I did intermediate-75 ttb, 50 fs @ 115, 7 rope climbs
35:24.
Looking forward to the programming Dale.
RIP Liam.
I liked the edit option...
Asking questions is sometimes intimidating, but I have learned to embrace that. Now I‘m really good at asking stupid questions, here we go; what is a plate run? Is is like a farmer walk, suitecase carry, overhead walk, bear hug, or hold it in front of the body like a stearing wheel with bent arms? Is it free of choice or specific?
No stupid questions--
Carry the plate any way you want/can.
Thank you
Let's Go!
Globo wod: for the runs, if your globo doesn't allow you to carry a plate (or 2x20/25lb dumbbells or kettlebells) you can sub a Ruck run of equivalent weight, run 1200m in a weight vest, or 1600m unweighted. Run sub 2k row or 100 calories assault or echo bike. If you're subbing conventional treadmill runs today run 1200 meters at a high incline. Dumbbells sub for the front squats are 40/60lb dumbbells. Men if you are using 50lb dumbbells (hotel gym) increase front squat reps to 65. Rope climb sub is 30 towel pullups or 30 L-sit pullups.