December 27, 2012

Thursday 121227

Two rounds for time of:
Run 800 meters
30 Pull-ups
115 pound Front squat, 30 reps
30 Toes-to-bar
115 pound Power clean, 30 reps

Post time to comments.

ToroGrandeNovHQ064_201211BS_th.jpg

Enlarge image

What cues would you use with this athlete?


"In-Season Training: The Critical Difference" by Bill Starr, CrossFit Journal article [pdf]


WOD Demo with CrossFit Zurich - video [wmv] [mov] [HD mov]

Posted by Pukie at December 27, 2012 5:00 PM
Comments

Chest up, strong back

Comment #1 - Posted by: ac at December 26, 2012 6:09 PM

Suggestions: arch her back, stick her butt out and let her hamstrings do the work load.

Comment #2 - Posted by: Derving at December 26, 2012 6:15 PM

start with a lumbar curve, pull her shoulders back and put her head in a neutral position.

Comment #3 - Posted by: lance at December 26, 2012 6:25 PM

Chest up & back (shoulders back & down), keep weight back on heels, and shoulders & hips rise in parallel fashion when below the knee.

Comment #4 - Posted by: Dan Drew at December 26, 2012 6:25 PM

Lighten the load and work on your form.

Comment #5 - Posted by: Dave F at December 26, 2012 6:36 PM

Chest up, close your eyes, and smile

Comment #6 - Posted by: Nathan m/165#/1979/ since 2008 - at December 26, 2012 6:37 PM

Base, feel, wiggle, arms like ropes, CHEST, BACK, drive. Namely, chest out, butt out, and get a good back angle.

Comment #7 - Posted by: rh at December 26, 2012 6:43 PM

BINGO IS COMING!

Comment #8 - Posted by: V$ at December 26, 2012 6:52 PM

Work on the three B's, boobs, back, and butt. Chest puffed out ,back (shoulder blades punched together) and get that butt low and use legs rather than her lower back.

Comment #9 - Posted by: Smitty at December 26, 2012 7:45 PM

M/24/5ft10in/155#

Fell behind because I slacked off during Christmas. Did the "Michael" workout with some subs:

120x strokes on rower
50x good mornings
50x situps

27:46

Comment #10 - Posted by: TRudd at December 26, 2012 7:50 PM

Did I just read a CFJ article that contained a picture advocating bicep curls? I thought functional movement = two+ joint movements.

Comment #11 - Posted by: Kristen at December 26, 2012 8:10 PM

"squeeze her armpits"

Comment #12 - Posted by: CrossfitASAP at December 26, 2012 9:04 PM

@6

Human Performance cues. Sweet.

Comment #13 - Posted by: Tim at December 26, 2012 9:18 PM

Neutral spine

Comment #14 - Posted by: Johnnysatty at December 26, 2012 10:43 PM

M/29/143#

Rx'd 44:59

Should've scaled down.

(for future reference)
Round 1: ~21mins
PU: 12,10,8
FS: 12,10,8
TB: 10, singles, sadness & pain
PC: 5, maybe one round is enough?
Round 2: ~24mins
PU: 6,6,6,6,6
FS: 12,10,8
TB: 10,10,5,5
PC: 5, super singles

Comment #15 - Posted by: Keen-NZ at December 26, 2012 11:05 PM

Big chest, head down. I like her hip position.. hamstrings engaged means the back doesn't take all of the work. I disagree with the low butt comment (smitty, comment #9). It's hard to tell, but she might be on her toes, if so then I'd say "weight on your heels" or "peel your toes up".

Comment #16 - Posted by: Andrew at December 26, 2012 11:18 PM

chest up ! wiggle toes !

Comment #17 - Posted by: Peter deSury at December 26, 2012 11:25 PM

Drop that ass....chest up....find a spot on the ceiling and look at it...use your legs not your back

Comment #18 - Posted by: skippy at December 26, 2012 11:40 PM

First crossfit wod. Finished in 39.31
Really struggled with the toes to bar.
Reminded of how far I've fallen after 5 years without exercise. Rather, how much room for improvement there is ahead of me.

Comment #19 - Posted by: MK at December 27, 2012 12:29 AM

Runing on treadmill
30 Pull-ups
Front squat and power clean with 40 kgs

37:50

Comment #20 - Posted by: orkun at December 27, 2012 2:08 AM

38:41 rx

Comment #21 - Posted by: gb 45/m/71"/185# at December 27, 2012 3:03 AM

As RXD M/25/195#

29:32

Comment #22 - Posted by: Swizzy4 at December 27, 2012 3:44 AM

m/44/5'6"/140

subbed 35# dumbells
29:19

Comment #23 - Posted by: duane at December 27, 2012 4:00 AM

44/m/176cm/73kg

Two rounds for time of:
Row 800 meters
30 Pull-ups
95 pound Front squat, 30 reps
30 Toes-to-bar
95 pound Power clean, 30 reps

28:49

Every exercise broken. Weak pull-ups, maybe still tired from yesterdays J.T. (2 min PR) and it's day 5 of continuous WODs without a rest day. Tomorrow I will rest.

Comment #24 - Posted by: Memuc at December 27, 2012 4:26 AM

33:38
PC tough.

Comment #25 - Posted by: ART/M/44/5'5"/152 at December 27, 2012 4:58 AM

M 31 77kg 5'9

Scaled to 40kg FS and PC.
TTB on rings, PU on rings.

Did not like!!!

33:50
TTB 10,8,8,4
FS 15,15
PU 10,10,10
PC 10,10,6,4

Comment #26 - Posted by: Aza at December 27, 2012 4:59 AM

33:45

Comment #27 - Posted by: Fred m/38/176/75 at December 27, 2012 5:04 AM

m/47/185

35:25

Comment #28 - Posted by: cosmo at December 27, 2012 5:20 AM

As rx'd

34:47

M/33/6'2"/195

Comment #29 - Posted by: lancem at December 27, 2012 5:41 AM

M/27/130
35:22
Run @ 12km/h and 11.7km/h
Scaled squat and clean to 27kg
Toes-to-bar lacking a lot of form
Second run killed me

Comment #30 - Posted by: Marcos at December 27, 2012 5:48 AM

Rx'd
54:43

Comment #31 - Posted by: MarSayoh~M/39/223/5'9" at December 27, 2012 6:00 AM

Rest cycle
M/55/6’/205

Comment #32 - Posted by: Pete In Sun City at December 27, 2012 6:31 AM

im guessing this all starts fom the ground? as in no rack used for bb movements?

Comment #33 - Posted by: mashizzle at December 27, 2012 6:39 AM

Male/ 22yrs/ 75kgs

Did as described in title.

30:29

Absolutely painful! Honestly - kudos to those that manage to do this WOD in less than 25 minutes... I think I can get to about 25-27

Comment #34 - Posted by: Alexander yagoub at December 27, 2012 6:54 AM

Glad to see I wasn't the only one suffering thru this one. Great WOD, HQ
Had to sub & scale some for time. All lifts at 95#:
800m row
30 back squats (95#)
30 pull ups
30 knees to elbows
30 power clean
400m row
15 pull ups
15 back squats
15 KTE
15 PC
27:57

Comment #35 - Posted by: Jim R. M/50/5'8"/155 at December 27, 2012 7:03 AM

Male/28yrs/185cm/80kg

BIRTHDAY WOD!
Rx'd
43:18

Comment #36 - Posted by: Christopher at December 27, 2012 7:16 AM

Had to quit at an hour as there are too many people in my 1/4 of a tent gym with no equipment. I got through the first round in 27 mins but had to work with others to get equipment. I should scale down as I am no where near able to do 30 straight pull ups or toe to bars, just too weak; I tried very hard. What should I scale down too; I am getting discouraged to my overall strength or lack thereof.

Comment #37 - Posted by: John Ramos III at December 27, 2012 7:23 AM

50 Burpees

Comment #38 - Posted by: Swisssheila81 at December 27, 2012 7:37 AM

Short, actionable cues. You can't tell somebody a novel and expect them to remember.

"Chest up" would more than likely fix this athlete.

Merry Christmas!!

Comment #39 - Posted by: Chad at December 27, 2012 8:20 AM

29.56 - 1 round

painful

Comment #40 - Posted by: Ben at December 27, 2012 8:31 AM

Awesome wod, destroyed me. On vacation been training about nine days straight. Definetly need rest felt it today.

Rxd 35:04 give or take a couple of seconds.

M/33/6'3"/218

Comment #41 - Posted by: Hollyhog at December 27, 2012 8:32 AM

Male 25 years, 80 kilo, 179 cm.
2 rounds 36:39

I'm done now ;-)

Comment #42 - Posted by: Ujuuunnguaq at December 27, 2012 8:41 AM

Wod today is a half of a wodwich. Wodwich is a wod sandwiched with runs at both ends

Comment #43 - Posted by: Peter at December 27, 2012 8:45 AM

I'm with Ben...painful...only 1 round minus run and clean. Still have holiday brain :-). I'll tackle it better tomorrow!!

Comment #44 - Posted by: ALynn at December 27, 2012 8:55 AM

M/40/5'11"/205

800m run
30 jump-pullups
30 front squat @35kg
30 knee tucks
30 power cleans @35kg
400m run
15 jump-pullups
15 front squat @35kg
15 knee tucks
15 power cleans @35kg

27:41

Comment #45 - Posted by: Jose-Luis Morales at December 27, 2012 8:56 AM

2012-12-27: Sub 4rnds of 400m/15's@29:37.(95#)

Comment #46 - Posted by: gs at December 27, 2012 9:03 AM

26:15 I was pretty uncomfortable the whole 2nd round.

Comment #47 - Posted by: humoso at December 27, 2012 9:12 AM

M 42/185/6'0"
39.16.
1 rnd 18.49.

Comment #48 - Posted by: Mike at December 27, 2012 9:18 AM

The front squats punched me in the face!!

26:42

Comment #49 - Posted by: CAMOZZI at December 27, 2012 9:19 AM

get that butt down!

Comment #50 - Posted by: Will at December 27, 2012 9:23 AM

34:50 Rx'd unpleasant

Comment #51 - Posted by: DCB at December 27, 2012 9:38 AM

38:34

Runs a little over 800m. Pullups and T2B quick, FS sets of 10, but PC's just ground me down today.

Comment #52 - Posted by: Bill M. m/48/5'3"/135 at December 27, 2012 9:41 AM

30 mins

2 rounds:
800m row
20 pull ups
20 front squat 50kg
20 toe to bar (pretty crappy looking towards the end both set)
20 power cleans 50 kg

this one made me want to pass out a couple of times.

wicked WOD

M 42/205/6'

Comment #53 - Posted by: marc at December 27, 2012 9:42 AM

M/28/97kg

26.05

F Sq and PC at 95lb
No chin up bar so rows and horizontal knees to shoulders

Comment #54 - Posted by: Ginge at December 27, 2012 9:49 AM

This one hurt during the workout but I felt great after some recovery (another easy 800M and stretching and food).

Scale to 95 lb. otherwise Rx- 31:45
M 5'10" 155 44

Comment #55 - Posted by: Steve at December 27, 2012 9:53 AM

M/36/5'4"/146lbs
As RX'd
37:52

Comment #56 - Posted by: Matt Burritt at December 27, 2012 9:59 AM

1rd, then had to stop, couldn't fight off the vomit! 13:37. This newbie is hurtin!

Comment #57 - Posted by: Ryan at December 27, 2012 10:04 AM

M/32yrs/5'8"/187lb

44:14 as rx'd
PC tough, first few PC reps felt like they were going to fly out of my grip!

Comment #58 - Posted by: Chris at December 27, 2012 10:11 AM

I did a slight variation.

Two rounds for time of:
Row 1000 meters
135 pound deadlift, 30 reps
30 Toes-to-bar
95# pound Power clean, 30 reps

29:31

Comment #59 - Posted by: Kevin C. (M/53/5'11"/175) at December 27, 2012 10:13 AM

M/23/165#

32:08

Used 120# for FS and PC
Great WOD!!!

Comment #60 - Posted by: Cameron Hudson at December 27, 2012 10:17 AM

41:17 as Rx
Threw up in my mouth a little during last round of cleans.
Good WOD though.

Comment #61 - Posted by: Sully in Gainesville, Ga M/32//180/6' at December 27, 2012 10:30 AM

Ain't gonna lie.....killed me. Lifted me up, slammed me on my head, and let me lay there to die. As with most WOD's, I wanted to quit halfway thru, but pushed to the end.

As Rx'd...47:53

All of it sucked. Wish I had done better but oh to the emmer effin well.

Comment #62 - Posted by: Mike H. M/170lbs/35yo at December 27, 2012 10:43 AM

m/42/5'8"/175

2 rounds
800m run in 6" of fresh powder
30 pull ups
115# FS
30 Knee to elbow
115# Power Clean

Stopped the clock at 46 min. and still had the last 30 of the K t E and power cleans....I just wanted to finish, and I did, and didn't care about the time today. One of those days.

Comment #63 - Posted by: Mike A. at December 27, 2012 10:44 AM

wow! wat a work out!

ran 800m
30 pull ups
30 front squats (110lb)
30 toes-to-bar
30 PC (110lb)

50:43

M/20yo/5'4/148

Comment #64 - Posted by: chris yang at December 27, 2012 11:16 AM

toes to bar: pl. explain the movement/exercise

Comment #65 - Posted by: Ajay Thombre at December 27, 2012 11:21 AM

mamma mia 42'20
completo

Comment #66 - Posted by: Dario at December 27, 2012 11:21 AM

m/22/5'8/160

Front Squat- up to 320#
Power Clean- up to 255#

Two rounds for time of:
Run 800 meters
30 Pull-ups
115 pound Front squat, 30 reps
30 Toes-to-bar
115 pound Power clean, 30 reps

Time: 29:52

Comment #67 - Posted by: Drewpy at December 27, 2012 11:31 AM

M/29/180

as described

38:54

got to see my soul leave my body for a minute after this one

great WOD!

Comment #68 - Posted by: ben at December 27, 2012 11:41 AM

28:30. Pack scaling from CrossFit BrandX. Used rings because of lack of a bar.

Comment #69 - Posted by: Harry King at December 27, 2012 11:41 AM

Chest up, tight core, maintain lower lumbar curve!!!

Comment #70 - Posted by: Keetron Breece at December 27, 2012 11:49 AM

I felt pain in my back when I saw this. Shoulders back, chest high!

Comment #71 - Posted by: AWC at December 27, 2012 11:55 AM

She looks pretty fit to me.

If she was cleaning that weight I would like to see her back more... butt down, knees back

But if she is deadlifting I would want her falling back. and shoulders parallel or more behind the bar. I don't know this athlete so her lumbar spine maybe acceptable given her experience.

How much weight is on that bar? She looks like a good Athlete!

Comment #72 - Posted by: Nicholas Jackson at December 27, 2012 12:08 PM

M/30/5'8/150

Scaled to 95#

Sub run with 50 DU

Turned it into 30 AMRAP.

1 round + 30 toe to bar

Cleans were awful...would of take me another 5 min to finish 2nd round...

Comment #73 - Posted by: Guillaume at December 27, 2012 12:13 PM

M/38/205/5'10"
Runs on treadmill ~ 4:00 each
Front squats 10-10-10
Pull ups 12-10-8
Hang Cleans 12-10-8
Knees to elbows 12-10-8
Both sets were the same
43:30

Comment #74 - Posted by: Dave at December 27, 2012 12:20 PM

Lunch time WOD so I gave myself a 20 min time cap, just enough time for 1 round.

1 RD
Run 800
30 p/u
30 FS @ 85#
30 Knees to Chest
30 PC @ 85#
19:45

Comment #75 - Posted by: Whitney at December 27, 2012 12:22 PM

didn't look so bad on paper but that was horrible.
I was done after one round (took 26 minutes)

Comment #76 - Posted by: Alex Cross at December 27, 2012 12:24 PM

m/41/6'4"/229

After a week off from CF today's WOD was just what I needed...great combo of movements.

39:33 @

800m run
30 Pullups w/ band
95# front squats x 30
30 leg raises
95# PC x 30

Comment #77 - Posted by: JayW at December 27, 2012 12:28 PM

27:12
only had 60lbs for squats and cleans. subbed v-sits for toes to bar

Comment #78 - Posted by: Josh M/19/173lbs/5'6" at December 27, 2012 12:31 PM

m/23/250/6'

RX'd 41:50

Comment #79 - Posted by: Michael Hanna at December 27, 2012 12:38 PM

32:40
Mod 95lb squats n cleans

My fingers feel like falling off....any tips on getting a stronger grip?

Comment #80 - Posted by: Douvy at December 27, 2012 12:48 PM

34:47

Comment #81 - Posted by: Paul Daniel at December 27, 2012 1:03 PM

M/26/210
800m row
30 pullups
115lbs FS x 30 (10,10,10)
lying down leg raises x 30
115lbs PC (15,15)
lying down leg raises x 30
115lbs FS x 30 (10,10,10)
115lbs PC x 15 (10,5)
800m row
35min's
DIED!!!!

Comment #82 - Posted by: Joe at December 27, 2012 1:27 PM

m/27/6'2"/250

37:00

Sub run for 800m row and hang cleans for power cleans. Dont judge me.

Comment #83 - Posted by: Danny at December 27, 2012 1:30 PM

30:57 as rx'd

Comment #84 - Posted by: SB at December 27, 2012 1:33 PM

only time for 1 round. 18:30

Comment #85 - Posted by: scfd1_9607 at December 27, 2012 1:34 PM

52:30

Comment #86 - Posted by: Andrew at December 27, 2012 1:35 PM

Two rounds for time of:
Run 800 meters
30 Pull-ups
95 pound Front squat, 30 reps
30 Toes-to-bar
95 pound Power clean, 30 reps

49:45
The whole second round was horrible.

Comment #87 - Posted by: Bobby Evans at December 27, 2012 1:43 PM

Scaled the second round as I felt like I was dieing.

Comment #88 - Posted by: Tarek at December 27, 2012 1:43 PM

m/30/6'0"/225
2 RFT (puppies scaling w/ added weight on FS and PC)
600m run
20 beginner pull-ups
65# Front Squat 20 reps
20 Knees to Elbows
65# Power Clean 20 reps

23:38

Comment #89 - Posted by: Brett Plocek at December 27, 2012 1:55 PM

Male 27/5'9"203lbs

First time doing a WOD. Buddy got me into Crossfit from my gym. He told me it is very humbling, and he was right. I broke it down into 2 rounds with 5 min rest in between.

I had to break each set of FS, PU, T2B, and PC in to 10s to complete the 30 of each. Round 1 was a time of 26:54. Round 2 was a time of 32:13. Total time of 1 hour 8 mins (13 min) if you count the 5 min rest between rounds.

I'm a natural runner and been weight lifting for 3 years so the 800 meters and strength part wasn't a problems. I'm used to taking breaks between sets to rebuild strength. That's not what crossfit is about. I'm hooked. Can't wait for the next WOD

Comment #90 - Posted by: Lee Schoettle at December 27, 2012 2:42 PM

39:03. 800m row due to snow. Two grey band pullups 30/20. 95 lb. front squat 30/20. 30/20 lying toes to bar. 95 lb. power clean. stay here, but run if you can and go faster.

Comment #91 - Posted by: Elliott Harding at December 27, 2012 2:46 PM

m/18yrs/175lbs
30:57 115lb fs and pc
in the snow

Comment #92 - Posted by: DJ Garrett at December 27, 2012 3:21 PM

41:02

Comment #93 - Posted by: Pacers at December 27, 2012 3:44 PM

29/195/6'0"

Rxed 25:30

22/98/5'2"

Rxed 27:01

Comment #94 - Posted by: Battwood & Ren at December 27, 2012 3:46 PM

36:10
95# Front Squat & Clean
Just glad I made it through both rounds.

Comment #95 - Posted by: Brad R 6'4"/200/m/32 at December 27, 2012 3:53 PM

34:03 as rx'ed

this whole thing sucked so much.... 115lb is so light, and still kicked my butt

m/26/175lb/5'9

Comment #96 - Posted by: Linas at December 27, 2012 3:55 PM

M/25/6'0/200

RX'd 37:37

Seemed easier on paper...

Comment #97 - Posted by: Dan Perrier at December 27, 2012 4:04 PM

2 rounds:

1000 meter run
30 Pull Ups
30 front squats @ 95lb
30 Toes to Bar
30 Power Cleans @ 95lb

31:20

M/52/193lb

working off Christmas cookies!

Comment #98 - Posted by: Mazzone, Chantilly at December 27, 2012 4:09 PM

43/m/185
as rx'd

29:35 whew!

Comment #99 - Posted by: JackM at December 27, 2012 4:20 PM

F/34/5'6"/130 lbs

Assisted pullups and 35 lbs for FS and cleans.

33:31

Tough one.

Comment #100 - Posted by: F/34/5'6"/130 lbs at December 27, 2012 4:26 PM

Santi- 34:21 as RX'd

Tara- 34:18 75Lb, 30 pull ups first rd, 20 on second rd, hands rip

Ski- 30:21 RX'd done at the sweat box

SANTI


Comment #101 - Posted by: SANTI at December 27, 2012 4:31 PM

used 95 lbs for FS and PCs
around 29 minutes

Comment #102 - Posted by: Kyle A. at December 27, 2012 4:34 PM

RXd M/24/72"/195#
-30:14

Comment #103 - Posted by: David Gross at December 27, 2012 5:03 PM

23:02, 1 round, 95lb FS & PC (27 Dec '12)

Comment #104 - Posted by: NAMWIZ at December 27, 2012 5:08 PM

m/23/250/6'
I was wondering why people were crushing my time so bad, they usually only beat it by a small portion. but i did power snatches LOL

Comment #105 - Posted by: Michael Hanna at December 27, 2012 5:15 PM

35:11 @ 85lbs

Comment #106 - Posted by: abh f/27/5'5/130 at December 27, 2012 5:18 PM

Rx'd
27:17

Comment #107 - Posted by: phill 37deg21'41"N 118deg23'43"W at December 27, 2012 5:26 PM

M/41/193

21:11

Only one round. Scaled weights to 95lb. KTE instead of toe to bar.

Comment #108 - Posted by: Scott Andresen at December 27, 2012 5:26 PM

As rx'd 24:47. Grip was going on the cleans.

Comment #109 - Posted by: Kurt M/39/185 at December 27, 2012 5:33 PM

25:24

Comment #110 - Posted by: Mavrick at December 27, 2012 5:34 PM

As Rx'd
58 min.

Comment #111 - Posted by: ChuckB54/175M at December 27, 2012 5:50 PM

As Rx'd

FULL WOD

60 min.

Comment #112 - Posted by: Alonso Neto at December 27, 2012 5:56 PM

38.33
Rxed,

Comment #113 - Posted by: Todd Walters at December 27, 2012 6:06 PM

first, make sure she can lift that weight. then, warm up with bar only to fix proper form and body position. chest out, shoulders back, weight on heels.

Comment #114 - Posted by: Jed Tesner at December 27, 2012 6:18 PM

2 Rounds
800 Meter Run
20 PullUps
20 35# Dumbbell Squats
20 K's to E's
18:59
Too crowded to do cleans.
Need to do them next time
Good workout

Comment #115 - Posted by: dyagg at December 27, 2012 6:55 PM

48:38 Rx'd props to Todd Walters for blasting my time after ripping his hand open at the beginning of round 2!

Comment #116 - Posted by: T. Harbin at December 27, 2012 7:07 PM

f/45/5'2"/129
two rounds = 30:13
800m run
30 jumping pull-ups
45#bar FS, 30 reps
30 toes almost to bar
45#bar power clean, 30 repa

Comment #117 - Posted by: Stephanie at December 27, 2012 7:44 PM

Scaled to 95# FS & PC
43:54
Rough after holiday indulgences.

Comment #118 - Posted by: caleb (M/36/6'0"/181) at December 27, 2012 8:09 PM

Subbed 100 tuck jumps for 800m run
Scaled to 74# barbell front squat & power clean

Two rounds for time of:
100 tuck jumps
30 Pull-ups
74 pound Front squat, 30 reps
30 Toes-to-bar
74 pound Power clean, 30 reps

34:26

Comment #119 - Posted by: Saganamooo at December 27, 2012 8:25 PM

Did this rx'd finished at 27:10.
M/32/185/5'10"

Comment #120 - Posted by: Ryan Young at December 27, 2012 9:18 PM

WOD~54 minutes.
No excuses. First time doing crossfit and I'm sold on it...

Comment #121 - Posted by: Adventureman at December 27, 2012 10:08 PM

scaled version
two rounds for time:
600m run
15 pullup
115# front squat 15 reps
15 toes to bar
115# clean 15 reps

17:42

Comment #122 - Posted by: Andrew R (M/22/5'11"/170) at December 28, 2012 2:21 AM

20 year Male, 200lbs, 75lb barbell

run around block 4 times (hopefully 800meters)
30 pullups
30 front-squats
30 toe-2-bar
30 clean and jerks

it took me over an hour! 1:20:00

Comment #123 - Posted by: Donovan Rose at December 28, 2012 2:37 AM

Geez, that was harder than I thought. It took me forever...50:47.
M/28/189/5'8"

Round 1
800 meter run
30 (15 assisted pullups)
115#front squat X 30
30 toes to bar
95# power clean X 30

Round 2
800 meter run
30 assisted pull ups
75#front squat X 30
30 toes to bar
95# power clean X 30

Comment #124 - Posted by: Drew at December 28, 2012 4:18 AM

29:31

Subbed 3 rope climbs for each set of pull-ups. Everything else rx'd.

Comment #125 - Posted by: Jonathan (M/28/6'2"/200) at December 28, 2012 4:20 AM

Rx'D
28:24

Comment #126 - Posted by: JakeK 4153' above sea level at December 28, 2012 6:24 AM

Time - ~16.00
Notes: 65lbs HPC and front squat. Only one set of exercises bookended by 800 m runs.

Comment #127 - Posted by: AB at December 28, 2012 7:03 AM

Time - ~16.00
Notes: 65lbs HPC and front squat. One set of exercises bookended by 800m run.

Comment #128 - Posted by: AB at December 28, 2012 7:06 AM

26:45

Comment #129 - Posted by: mlt at December 28, 2012 9:00 AM

2x
800 meter treadmill run
30
Lat pulldowns @ 187 (rd 1) 163 (rd2)
Subbed 70lbs on front squat
Subbed 90 lbs on power clean
Subbed 40 leg lifts off a bench

30min

Comment #130 - Posted by: C-los at December 28, 2012 9:07 AM

29:42

60# Front Squat/Power Cleans

T2B were horrible!

Comment #131 - Posted by: energizer Bunny at December 28, 2012 9:13 AM

M/22/6'0"/182

Rx'd and 30 minute time limit,

1 round + 14 pullups

Comment #132 - Posted by: Alex at December 28, 2012 9:33 AM

M/44/73"/260#

Subbed 15pu + 15 ring dips for 30pu to protect an injured elbow. Runs were unknown >800m. Can not guarantee toes actually connected w bar for all reps. Otherwise Rx.

51:33

Comment #133 - Posted by: Eric at December 28, 2012 10:17 AM

52:04

Comment #134 - Posted by: myles456 at December 28, 2012 11:25 AM

Male. 6'. 158lbs...30:36! Rxd! Get up!

Comment #135 - Posted by: Ramon Camacho at December 28, 2012 11:33 AM

Rx 24:10

Comment #136 - Posted by: DeepseaDecker at December 28, 2012 12:42 PM

M/22/5'11"/183

36:49.9 RX'd

Comment #137 - Posted by: MilesForks at December 28, 2012 1:09 PM

27:34 RX'd, great WOD! Have a great new years Crossfit community!

Comment #138 - Posted by: Chris at December 28, 2012 1:51 PM

M/33/5'6/168

Scaled Wod:
Two rounds for time of:
Run 800 meters
30 Pull-ups
95 pound Front squat, 30 reps
30 Toes-to-bar
95 pound Power clean, 30 reps

32:51

Comment #139 - Posted by: Aldo V. at December 28, 2012 2:25 PM

My first WOD to post
M / 37 / 5'10' / 173

Two rounds
Run 800 meters
30 Pull-ups
115# front squat, 30 reps
30 situps
115# power clean, 30 reps

44:45

Comment #140 - Posted by: Ken Cole at December 28, 2012 4:23 PM

33:37 FS destroyed me i thought the pc would be the worse but no the fs was horrible.

Comment #141 - Posted by: matt at December 28, 2012 5:06 PM

95# for front squat and cleans
hang power cleans instead of power cleans since still working out back issues.

38:50

Comment #142 - Posted by: James M/30/5'7"/155 at December 28, 2012 5:08 PM

39:43 as rx'd.

Grip shot. 2nd 800m run was probably the hardest 800 m I have run to date. I was messed up from round 1 and it was snowing outside and it was like running in soft sand. Almost started walking... almost.

Comment #143 - Posted by: Ronnieboy at December 28, 2012 5:32 PM

Day One.
800m
PU: 10, 5kip, 10grav80#
FS: Bar x30
TB: 15, 15leg lifts
PC: Bar x30
800m
PU: 10 singles w/kip, 20grav80#
FS: Bar x20.
Day one. Planned 40 minute max. Lots of scaling but stayed relatively loyal to the program.

Comment #144 - Posted by: Griff M/43/5'7"/160 at December 28, 2012 5:35 PM

Two rounds for time of:
Run 800 meters sub spinning 2000m(aprox100rpm 3:30)
30 Pull-ups
86 (39kg) pound Front squat, 30 reps
30 Toes-to-bar (2ºround hanging leg)
86 (39kg) pound Power clean, 30 reps
38:00

Comment #145 - Posted by: lucio1928,M/40/184cm/96kg at December 28, 2012 5:37 PM

sub 1K runs for 800m. Otherwise as rx'd. 34:48.

Comment #146 - Posted by: Kyle Bisceglie, M, 46, 5'10", 180 at December 28, 2012 5:55 PM

Scaled Wod:
Two rounds for time of:
Run 800 meters
30 Pull-ups
95 pound Front squat, 30 reps
20 Toes-to-bar
95 pound Power clean, 20 reps

30:21

Thought this was pretty bad, but seems everyone agrees this was a tough WOD.
(Used rings for pull ups and t2b)

Comment #147 - Posted by: DPL at December 28, 2012 7:57 PM

27:45 as Rx

M/168#/6'/38yrs

Comment #148 - Posted by: britishfireman1 at December 28, 2012 9:58 PM

Front squat e power clean with 100 lb (45 kg) I did in 46 min I was broke from the power clean ... I don't have technique and I Soffered to much with them ... !! But I will be better ...!!

Comment #149 - Posted by: Andrea at December 29, 2012 3:07 AM

Two rounds for time of:
Row 800 meters
30 Pull-ups
95 pound Front squat, 30 reps
30 Toes-to-bar
95 pound Power clean, 30 reps

28:41

Comment #150 - Posted by: erdem at December 29, 2012 3:16 AM

44min Rx'd

Comment #151 - Posted by: Adhish Chhabra at December 29, 2012 5:34 AM

35:15
100lbs barbell

Comment #152 - Posted by: matt at December 29, 2012 8:49 AM

58:24 this was pure torture!!

Comment #153 - Posted by: Patrick Marcellais at December 29, 2012 11:56 AM

31:49

Comment #154 - Posted by: Jeff at December 29, 2012 12:54 PM

M/37/5'8"/180

32:30 rx'd

Horrible.

Comment #155 - Posted by: Dave Berry at December 29, 2012 7:35 PM

46:07 as rxd

1st 10 mins was like "oh s@#t!" this is gonna suck. Good Wod tho!

Comment #156 - Posted by: jirv101 at December 29, 2012 10:04 PM

Rxd
1 hr 5 min
T2b killed me-slick Pullups bar killed grip
Also lost time talking to kid I coached now a marine
Well worth the lost time I was dying anyway

Comment #157 - Posted by: Johnh 44/205 at December 30, 2012 10:41 AM

(Male/20/159Pds)

Did this exact WOD.
43:48
Struggled with power cleans i was waisted ...

Comment #158 - Posted by: Eduardo Garcia IV at December 30, 2012 3:19 PM

66 minutes of misery, glad i did it tho

m, 29, 6'5", 230

Comment #159 - Posted by: stor at December 30, 2012 5:34 PM

Much tougher and longer than I expected, could only get FS in sets of 5 on 2nd rd. So impressed seeing the folks in the 20-30 min range!

Comment #160 - Posted by: az_sardog (m/36/6'1"/184) at December 31, 2012 7:59 AM

38:40 as rx'd

tougher and longer than i thought. holy grip is gone.

Comment #161 - Posted by: Bells at December 31, 2012 1:01 PM

Getting over a cold tried to workout to get it out of my system ran out of energy...did 1 set instead of 2

27:33

Comment #162 - Posted by: cleveland at December 31, 2012 6:57 PM

51/M/184
75 lbs
42:20

Comment #163 - Posted by: Zim at January 1, 2013 10:43 AM

M/28/174lbs

31:22

Kick my but!!

Comment #164 - Posted by: Brandon Keys at January 1, 2013 12:22 PM

M/28/174lbs

31:22

Kicked my but!!

Comment #165 - Posted by: Brandon Keys at January 1, 2013 12:24 PM

Way harder than it looked... 105# for me.

32:30. Nice way to start the new year!

Comment #166 - Posted by: Mike at January 1, 2013 2:12 PM

Stop

Comment #167 - Posted by: Colin at January 1, 2013 7:10 PM

Two rounds for time of:
Run 400 meters
15 Pull-ups
95 pound Front squat, 15 reps
15 Toes-to-bar
95 pound Power clean, 15 reps
16:49

Comment #168 - Posted by: ecp2 at January 1, 2013 7:17 PM

Hi,

I have done this with slightly lower weight - 100 pound and since pull up bar was occupied, I did it with TRX.

Got it done in 31 mins.

Comment #169 - Posted by: Matic at January 2, 2013 5:24 AM

I am glad to see i was not the only one who had a "good time" with this one.
27/m/165/5'9"
Ran 2k to gym
2x everything except run @95# squats and cleans
Ran 2k home
50min (includes warmup time at gym)

Comment #170 - Posted by: Tim K at January 2, 2013 6:55 PM

I am glad to see i was not the only one who had a "good time" with this one.
27/m/165/5'9"
Ran 2k to gym
2x everything except run @95# squats and cleans
Ran 2k home
50min (includes warmup time at gym)

Comment #171 - Posted by: Tim K at January 2, 2013 6:55 PM

use proper shoes

Comment #172 - Posted by: matt at January 3, 2013 8:59 AM

Day 248
M/45/6’0”/190
Made up WOD on 130103-Thursday
As RX’d – 2 rounds for time of:
Run 800 Meters
30 Pull-ups
115# Front Squat x 30 reps
30 Toes to Bar
115# Power Clean x 30 reps
Time: 40:22

Comment #173 - Posted by: fargingbastige at January 3, 2013 11:13 AM

I should have scaled this monster more, thought it was going to kill me.
M/ 52/ 6'3" / 185 lbs
2 rounds:
Run 800 Meters
30 Pull-ups
95lb front squat x 30
30 Toes to bar
95lb power clean x 30
50:16
Time: 40:22

Comment #174 - Posted by: -phil at January 3, 2013 7:26 PM

14:17 - 1 rd...wee man's bday so had to cut short

Comment #175 - Posted by: MikeyPaul at January 3, 2013 7:49 PM

Scaled wt to 65#

second round turned pull ups into lat pull downs and ghd sit ups for t2b (had to save the hands)

41:52 blah!

Comment #176 - Posted by: Boo Boo F/147/5'8/24 at January 3, 2013 8:02 PM

Drop that bar!!! No alley cat in my box. Now, set up with a "lower butt", "chest up" so the neutral spine is maintained, keep the "back strong" and try again. Alley cat = bulged disc.

Comment #177 - Posted by: Adam at January 4, 2013 3:02 PM

Two rounds for time of:
Run 400 meters
15 Pull-ups
95 pound Front squat, 15 reps
15 Toes-to-bar
95 pound Power clean, 15 reps

16:51

Comment #178 - Posted by: ecp2 at January 4, 2013 3:51 PM

m/34/5'8"/180lb

as rx'd

25:52

tried to get sub 20 minutes, first round took me 10 minutes, last round killed me

Comment #179 - Posted by: Adam Hamm at January 7, 2013 9:20 AM

m/39/5'9/182
CFWU-2. HSPU instead of PU 2nd. Superman. Burgener. DU.
36:28
Pretty bad. Didn't push hard on much of anything, even PU. Felt tech was good on FS. Only 5-7 at a time last round. Pwr cleans mostly 3, short break, 2 then longer break. Better when I remembered good shrug. Whole WOD hampered a little by whatever's going on w/right side of lumbar area.

Comment #180 - Posted by: jrm at January 7, 2013 7:14 PM

M/29/180cm/73kg

32:55

Comment #181 - Posted by: ukr17 at January 8, 2013 12:26 PM

22:19 as rx'd

Comment #182 - Posted by: Peter Nemr M/31/65.5"/172 at January 10, 2013 1:38 AM

1 set

15:48

Comment #183 - Posted by: Ukkrew at January 10, 2013 9:32 AM

M/30/68"/135 lbs

used 85# for the front squats adn the power cleans

Did one full set then through 20 toes to bar before being pulled out early for a meeting

25:58

Comment #184 - Posted by: Stick-Man at January 10, 2013 12:25 PM

30:28
Didn't bring chalk, so I lost a lot of time on pull ups and toes to bars. This was a really tough workout.

Comment #185 - Posted by: Mik at January 14, 2013 1:48 AM

37:45 as Rx'd

First round was a shade below 15 minutes. The final set of cleans took 6+ minutes unfortunately.

Comment #186 - Posted by: Edwin 30/M/68"/170 at January 14, 2013 9:18 AM

34'46"

Comment #187 - Posted by: RAD at January 14, 2013 5:42 PM

52/m/186

Scaled to 95#, bike vs run (1600). 41:17

Comment #188 - Posted by: denob at January 15, 2013 6:58 PM

35 mins bar weight 120 assited pulls

Comment #189 - Posted by: Patrick Anderson at January 16, 2013 5:40 AM

32:58 Rx

Comment #190 - Posted by: fathertyme 34/m/6'/175# at January 19, 2013 7:37 AM

treadmill
neutral grip jumping pu

51:43

m/42/5'8/240

Comment #191 - Posted by: phat boi at January 22, 2013 1:18 PM

only 1 round

25:03

Comment #192 - Posted by: Manchild at January 30, 2013 5:43 AM

CFWUx2
Burgener warmup
52.5kg
39:15

Comment #193 - Posted by: Doug at October 5, 2013 8:17 PM

27:00 on the Dot RX'd

Comment #194 - Posted by: Weimy07 at October 29, 2013 5:58 PM
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