Thursday, 07.29.10: Daily WOD

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21, 15, 9 reps of:

One arm KB power snatch LT - 1.5 pood
One arm KB power snatch RT - 1.5 pood
Toes to Bar

Post times to comments.

Jack Tatum's Memory Deserves a Break - Fanhouse

101 Comments:

1. On the squats, do you work up to a PR on the last set, or a 5x5 PR?
Comment by Coach Capps — July 28, 2010 at 7:00pm
2. That was my question too. I know that according to the FAQ it sais to keep the same weight, but I'm guessing this means that we just use a weight higher for all 5 sets than the last time we did 5x5 on it...
Comment by "Melee" Minton — July 28, 2010 at 7:14pm
3. What are full glute ham raises?
Comment by Dan roto — July 28, 2010 at 7:22pm
4. Jack Tatum was truly what football should be. Hard nosed badasses out there trying to absolutely kill each other play in and play out. A great buckeye and I am thankful for the highlights he created for all of us. I only wish more safeties and 'small' guys would take to his perspective on the game.
Comment by Jeff — July 28, 2010 at 7:39pm
5. Dr. Rose- some of these guys need some help, can you oblige?
Comment by Judass — July 28, 2010 at 7:57pm
6. For the snatches.. at school all we have are KBs up to 25lbs.. should I use DBs or just do more repetitions using the 25lb KB?

Comment by LFCdb30 — July 28, 2010 at 8:17pm
7. Judass!!!! Hahaha. GFY

Alright boys. Set new PR mean hit the 5x5 at a weight you never have and do it all five sets.

FGHR are done on a GHR machine. I myself have never done them. The crew dies these in a static motion. Get on your knees and have someone hold the back of your ankles down to floor. Body straight drop to a pushup position as slow as you can and with as Lil help as you can with a push up use your hammies to get you back upright.

Hope that helps. Tomorrow is gonna be fun hitting 5x5 heavy first time since developing new squat. Pretty stoked to see where I'm at.

GFY rxd
Comment by Trose — July 28, 2010 at 8:21pm
8. if using a dumbell do you swing the weight between your legs at the bottom, or touch the ground and squat like a bar power snatch
Comment by meh — July 28, 2010 at 8:40pm
9. Interesting article. I do feel terrible for Tate initially, but wait! "he never apologized for his Stingley hit." Clean hit or not, how can you not offer your condolences? Not even a, "Sorry for ruining your hopes of living an independent life." "Sorry for the loss of your limbs, bowels, urinary tract, sex, etc." Nothing?! As a former VA volunteer, I've seen what that looks like. Shameful.
Comment by One_ill_KevinJ — July 28, 2010 at 9:24pm
10. SWOD: Squat x 5 @ 225/235/245/275/305
BP X 1 @ 245/265/285/305/315

My lower back was quite fatigued after the GHRs going into the KB snatches. @ 6,700' the WOD was a cardio-pulmonary nightmare. (untimed)

-MH
6'2"/225#
SOF
Rugby
Comment by Mike Honcho — July 29, 2010 at 12:06am
11. Trose
Any way you could share the newfound technique with the rest of us?
Comment by Klaus — July 29, 2010 at 1:59am
12. The FAQ section should be renamed Compulsory Reading. Read it and follow it. And save us all the mind numbing questions that never cease.
Comment by RyanB — July 29, 2010 at 3:55am
13. thanks Trose
Comment by Dan — July 29, 2010 at 5:13am
14. ASWOD:
Squat 3x5=290
Bench 3x5=255
GHR's as rx'd.

DWOD: as rx'd w/55# DB's=6:24.

Judass, for the last time, tigers love pepper...they hate cinnamon.
Comment by C. Lake — July 29, 2010 at 6:14am
15. SWOD
Squat 5x5 315
Bench 1x315, 1x315, 1x325, 1x335, 1x345
Floor GHRs 3x15

DWOD as Rx'd
*Used a 55lb DB (He was a small defensive back)
15:30 – Almost vomit inducing

True story: Midway through the DWOD this morning, as I was doing snatches, a Jersey-Shore cast member wanna-be strolled up to me and asked if he could work in on the pull-up bar I was using for the toes-to-bar. I looked at him and replied, “not now chief, I’m in the f**king zone”. Just thought some of you guys might appreciate that.

Comment by JStro — July 29, 2010 at 6:21am
16. Haha Stro, that's awesome. Perfect reply. What a dumbass.
Comment by C. Lake — July 29, 2010 at 6:33am
17. ASWOD: Squat 3x5@285, Bench Press 3x5@195, Ham Raises 3x15
Unfortunate, didn't have time for the DWOD.
Comment by Adam Christiansen — July 29, 2010 at 6:52am
18. SWOD: Squat: 275# 5x5 (rebuild with high bar) felt awesome today
Bench: 225#
GHR ran out of time have to do them later
DWOD: 10:18 with 55# DB I "vouch" for Shane again he was deep!!

Lake- WTF are you talking about, Tiger?? BTW nice time dude
JSTRO- LMFAO

GFY!!
Comment by Judass — July 29, 2010 at 6:59am
19. Hahaha Lake. there's an F ing tiger in the bathroom...hahaha Oh damn.
Comment by ShaneP — July 29, 2010 at 7:04am
20. hahahaha Lake I got it now!!

"So Long Gay Boy"
Comment by Judass — July 29, 2010 at 7:06am
21. CREW!!! NicE!!! Bird, GFY!!! catch me if you can you little wuss. Yes, they were deep. I am gonna start calling you Richard Simmons.

SWOD: SQ all sets @ 405. PR because never hit them all at 405 before. That was just plain nasty. Bench: 315

DWOD: rx'd with 55# dumbell in 8:10. Good work crew. That was a rough day for me. Thanks for the push Crew...and you too Bird. You can still GFY though.
Comment by ShaneP — July 29, 2010 at 7:08am
22. Haha Shane I am glad you got it the first time.

Judass: Not so good now. Quid pro quo, douchebag! Ha GFY.

Comment by C. Lake — July 29, 2010 at 7:16am
23. Lake- First GFY... Second send me your email rpreece@pecoonline.com
Comment by Judass — July 29, 2010 at 7:20am
24. sq 270x3x5
bp 240x3x5
makeshift ghr

wod w/55lbs db 11:48-
i feel so f'ing gassed - gotta adjust this diet
Comment by mike d 150 5'7" 35 — July 29, 2010 at 7:25am
25. ASWOD
Bench 3x5 @ 275
Boyle-style split squats 3x5 each leg @ 135
also makeshift ghr on floor, ass was burnin' after this and squats
DWOD - untimed but finished with 55# DB, gotta work on the toes-to-bar

Comment by Rich S. — July 29, 2010 at 8:23am
26. gitta do this one tomorrow. wprking from this afternoon until 3 AM. Yay.
Comment by ja-ronius — July 29, 2010 at 8:49am
27. Whata day!!!

Lake...plea put some pants on... I feel it strange I have to ask twice. Hahahaha. Tiger. Classic

SWOD - SQ @315 busted out. Felt awesome. Last time we did 5x1 I did 315 and struggled. Thanks for the squat adjustment John. It's gonna be amazing
Bench @315
GHR done with the youngins. Fun to hear them bitch

DWOD- rxd in 6:38

FYI Bird. Shane woulda beat Judass ass! Hahaha

Way to kill it crew. Good motivation today

GFY rxd
Comment by Trose — July 29, 2010 at 9:30am
28. Did some snatch work with the Battalion S&C Coach to start off.

ASWOD:
Squat @ 350#
Bench 290#(4),280,280 felt weak today in the bench
GHR's as RX'ed
DWOD:
As RX'ed with a 55# DB in 10:31
Spent a bit of time waiting on the pull up bar as the only one is also attached to the fucking cable cross over station.
Comment by Zak — July 29, 2010 at 9:43am
29. @JStro

I didn't know there was such a thing as a "wanna be" Jersey Shore cast member, I thought they let any d-bag on that show
Comment by ABell — July 29, 2010 at 10:09am
30. #28
feel your pain man, same thing in my gym. And everyone's on that thing doing bicep curls or tri extensions. Of course the worst is when there's a guy doin those curls with his arms parallel using the entire machine. talk about worthless.
Comment by Mahir — July 29, 2010 at 10:11am
31. Squat 5x5 @ 300 (PR, but only by 5#).
Bench 5x2 @ 255. Shoulder wasn't feeling 5x1 weight today.
WOD as Rx'd in 11:35. Total lack of T2B rhythm dropped my time significantly. Need to improve.
Comment by One_ill_KevinJ — July 29, 2010 at 10:25am
32. squat 3x5 315
bench 3x5 220
ghr

dwod 10 min
Comment by jerrald — July 29, 2010 at 10:47am
33. SWOD
Squat 3x5 225 lbs
Bench 3x5 160 lbs
GHD Raises 3 x 15

DWOD
1 pood dumbbell
Toes to Bar progressions

***Glute Ham Raises ARE who we THOUGHT they were!

Comment by Mr. Joshua — July 29, 2010 at 10:53am
34. CSWOD
sq 5x5@ 265(+5 from last- reset wt)
bench 5x1@ 295
ghr as rxd

DWOD Not as RXd- Used 2 MFing POOD
11:55- it was a great idea once I was done!

Way to get at it today HZ/McQ

"If you're not bleeding or throwing up, you're not working out!"
Comment by JE — July 29, 2010 at 10:56am
35. Starting to think it's time to move up to collegiate SWODs. I've stalled at least once on each major lift, and twice on some.
GHR's hurt--had to break up the sets.
DWOD 8:45. Wanted to puke.
Comment by Craig — July 29, 2010 at 11:00am
36. CSWOD: squat 5x5 @205# (resetting and working on perfect form)
bench 5x5 @245#
made some GHR shite up on stability ball and smith machine. felt it in the hammies, so guess that's good
DWOD: used 20kg KB - 7:53 - wasn't that gassed but sitting at my desk 45 mins later, i want to vomit...
Comment by PDNYC — July 29, 2010 at 11:07am
37. Ok, just getting my BSQ's back, so I worked up on my 5x5: 315, 335, 345, 355, 365. Bench with 335. Subbed Single Leg SB Leg Curls, as we have nothing resembling a GHR and no one to hold my feet. DWOD in 11:09.
Comment by Coach Capps — July 29, 2010 at 11:12am
38. 5x5@410 for all 5 sets. Bench all@295 wod @7:35. Shane I wouldn't video those high asses squats either. Thanks any way Judases.
Comment by jaybird — July 29, 2010 at 11:35am
39. SWOD. BP 315,330,325,320 (fail),315 (fail) (not squats due to hamstring problem)
I read the FAQ and did not see anything on the 5 sets of 1. I'm assuming the idea is to PR and thats what I did or is it like the 5 sets of 5 where its the same weight across the board?

14:25 daily wod as rxd.


Comment by Mitch P — July 29, 2010 at 11:47am
40. SWOD: 5X5 Chain belt squats @ 160# (used a towel down the pants to give some extra pinch protection)
10x10 18" elevated pushups with 15# vest (felt pretty good)
3x15 GHR

Banged out a couple of pull ups between sets of GHR. Dr. told me that I wouldn't be able to do push ups by this point, so I'm pretty excited.

DWOD: 21, 15, 9 w/ vest
Right Arm KB Snatch @ 2 pood
Left Arm DB Snatch @ 10# (Trying to get the strength back)
GHD sit ups

5:55. Felt pretty good. Wish I could have done it with both arms. Still probably wouldn't have caught some of you a-holes though.

Saying goodbye to the mullet and mustache tomorrow. It's been fun, but as with all things, it must come to an end. Everyone please say a prayer for my mullet and mustache. They'll need it.

"If you're not bleeding or throwing up, you're not working out!"
Comment by McQ — July 29, 2010 at 11:51am
41. SWOD
Squat 5x5 @ 315#
BP 5x1 @ 305#
ghr as rxd
DWOD - subbed 60# DB since some prick was doing swing curls with the 55s.

Suprisingly my new knee feels awesome. I'm about to go swap out all my joints for new bionic parts...

I'm with you Zak on the pullup bar shituation. I used the metal fence overhang going into the basketball court instead until Mr.Manager said my big ass might pull the whole thing down.
Comment by TheNiz — July 29, 2010 at 11:52am
42. Mitch, as Dr. Rose stated above, with any rep scheme that is 5x1/3x5/5x3 etc. you will keep the keep the same weight throughout the allotted rep scheme. The goal is to set a PR for the total amount of reps without failing at weight you have never done before.
Comment by C. Lake — July 29, 2010 at 11:53am
43. McQ, take a picture of that shit before you shave it off. We gotta see it.
Comment by C. Lake — July 29, 2010 at 11:54am
44. SWOD:
Squat 3x5 (260#)
Bench 3x5 (220#)
modified GHRs 3x15

DWOD:
Used 40# dumbells, didn't time it. It kicked my ass though.
Comment by JS — July 29, 2010 at 12:04pm
45. todays wrk out was a bitch.

finished in 17:04
Comment by zachary smith — July 29, 2010 at 12:28pm
46. PSWOD: 250 (PR), Bench 215 (PR)
DWOD: 15:19 as Rx'D
Comment by DL — July 29, 2010 at 12:56pm
47. Excuse my ignorance...

Does this mean

One arm KB power snatch LT - 1.5 pood
One arm KB power snatch RT - 1.5 pood

one snatch left arm, one snatch right, that equals = 1

repeat 20 more times?
Comment by Noah — July 29, 2010 at 12:57pm
48. Noah- one arm snatch means one arm
Snatch. Do L 21 then R 21 T2B and so on
Comment by Trose — July 29, 2010 at 1:04pm
49. Thanks.. I understand re: 1 arm snatches
I didnt understand the LT and RT - What you're saying makes sense.

Thanks
Comment by Noah — July 29, 2010 at 1:10pm
50. OUCH! DWOD as rx'd no time.e
Got nice battle wounds on my hands, but thank god I completed it.
Comment by mike — July 29, 2010 at 1:11pm
51. SWOD:
Squat 5x5 290#
Bench 8x3 205# (45 sec rest)

DWOD: 11:34
Comment by JSmith — July 29, 2010 at 2:31pm
52. Wasn't really making any gains on my lifts so I bumped down to Amateur.

ASOWD:
Squats @ 210
Bench @ 245
Full Glute Ham raises as Rx'd

DWOD:

As Rx'd at 8:01

"If you're not bleeding or throwing up, you're not working out!"

Comment by HZ- 5'10/25m/188# — July 29, 2010 at 3:20pm
53. ASWOD:
Squats @ 160
Bench @ 85 (new PR)
FGH's as rxd

DWOD: done with 25lb DB's...pissed I couldn't do at least 1 pood...gotta build my shoulder and forearm strength. Also knees to chest subbed. Finished @ 7:53.

"If you're not bleeding or throwing up, you're not working out!"
Comment by Blondie — July 29, 2010 at 3:29pm
54. That totally blew and I'm glad it's over... Feels like some rough (weak) edges were worn away a bit.

10% off for CF Footballers, us code: CFFOOTBALL
http://www.PrimoChalk.com
Comment by PrimoChalk.com - Jeremy — July 29, 2010 at 3:37pm
55. SWOD:
Squat - 5x5 at 300
Bench - 5x1 at 235,245,255,255,255
FGHs as rxd

DWOD:
subbed 45lb DBs for KB
1st time ever doing Toes to Bar.. lets just say it was interesting to say the least

13:00
Comment by LFCdb30 — July 29, 2010 at 3:45pm
56. That was my first time doing glute ham raises, and they are now my favorite thing in the world.
NOTE: i see a lot of guys say they dont have a glute ham raise machine, or anyone to hold their ankles. Put 2 DBs on the ground and stuff your feet under (i also put them against a wall), bonus points if your feet cramp.
oh and btw that's a messed up way to end a workout. Good stuff.
Comment by Mahir — July 29, 2010 at 3:46pm
57. DWOD- 14:02 with 30lb dumbbells (heaviest I have access to).

Lake- I remember reading a few days ago that you said you weighed in the 130's. are you for real? If so, you became my idol. lol.
Comment by Rob — July 29, 2010 at 4:05pm
58. ASWOD:
Squat 300(+5)
Bench 240-5,5,4
FGHR-3x7-an absolute killer.
DWOD: as rx'd 13:27
DWOD
Comment by cgpilot — July 29, 2010 at 4:05pm
59. still recovering from Vegas 4 days later. Today felt good tho.
SWOD:
3x5 sq: 285
3x5 bp: 215
DWOD:
As Rx 8:21


Comment by Michael-24/m/6'0/180lbs — July 29, 2010 at 4:06pm
60. Squat 5x5 - 175lb, Glute Ham Raises 3 x 15 - could not complete the bench press did not have time TODAY.
DWOD - KB @12kg - time -10:08
Comment by Barbara - f/36/135/5'4" — July 29, 2010 at 4:10pm
61. CSWOD
Squat: 5x5 275
Bench Press: 5x1 285
GHD Raises
WOD
R: 50lb DB Power Snatch
L: 50lb DB Power Snatch
Toes to Bar
10:33
Comment by de excidio — July 29, 2010 at 4:20pm
62. Lake weighs 130# soaking wet and can still outlift most of us...haha. Ok, ok, 140. GFY
Comment by ShaneP — July 29, 2010 at 4:46pm
63. squat 250x5x5, no pr still recovering from sore right knee, so I lightened it up a bit.

bench 265x1x5

ghr 3x15

dwod 10:59 but only with 1 pood KB.
Comment by Rick NPD — July 29, 2010 at 4:56pm
64. ASWOD:
Squat 3x5 @ 285lbs
Bench 3x5 @ 210lbs
Subbed Romanian Deadlift for FGH raise @ 135lbs 3x15

DWOD:
9:12 but had to sub 50# KB for 50# DB
Comment by Rory Smith — July 29, 2010 at 5:00pm
65. CSWOD 5x5 sq @ 400lbs. first 2 rounds went up easy then I pulled or pinched something in my back and heavy squats were done for today
Glute Hams as rx'd

DWOD as rx'd 11:50
Comment by ABell — July 29, 2010 at 5:00pm
66. Haha thanks for the extra lbs Shane, appreciate it big guy. GFY.

Rob, as of Today I am sitting at 172#, and that's heavy for me. My goal is 185#. I gotta catch up to all the monsters on this program.
Comment by C. Lake — July 29, 2010 at 5:49pm
67. I gave some advice about cooling down by just drinking water and Big Josh being the cunning guy his is took a crack at my little weight because it takes a little more than water to cool the big guys down. On my way though. The lbs are coming.
Comment by C. Lake — July 29, 2010 at 5:52pm
68. Limited gym time::::::::

Did dan john variation on ground up workout
8-6-4 of
sotts press@75
Power santch@135
Ohs@165
Feels good to be back:::::::

Comment by isaacw — July 29, 2010 at 6:01pm
69. haha, thanks Lake. I was about to say, cuz I'm a little guy weighing in at 140 and it blew my mind when I thought you were in my weight class lol. And that 140 is heavy for me-- I was ~130 before I started the gallon of milk a day last month, and 120 when I started CF last year. YIKES! Ive come a long way, but still pushing hard to get these pounds on.
Comment by Rob — July 29, 2010 at 6:16pm
70. Atta boy Rob! Keep it going man. You'll not only see the benefits of being bigger, but you'll be faster and stronger.
Comment by C. Lake — July 29, 2010 at 6:19pm
71. CSWOD: Squat 285#, Bench 255#
DWOD: 7:51
Finally, I only own a 1.5 pood KB, and I didn't have to do extra reps!
Comment by IanT — July 29, 2010 at 6:27pm
72. Squat 5x5 335 last set broken 3,2 but PR.
Bench 5x1 260
Glute hams 3x15
DWOD as Rx'd 13:39
Comment by PaulyO — July 29, 2010 at 6:28pm
73. Back squat 3x5 - 295lbs

8:18 Rx'd
Comment by Tito M/31/6'2"/205 — July 29, 2010 at 6:56pm
74. 27 y/o 205 lbs M
Just started CFFB excited to see what happens I have heard great thing.
Squat 5 sets at 185 week I know I havnt squated in a while
Bench 5 sets at 205
WOD 12:40 as rxd
pretty good stuff like the idea of strenght work cause I usually leave it out and go for met con thanks coach
Comment by Travis — July 29, 2010 at 7:35pm
75. M/29/219

SWOD: 5x5 260x5(PR)
Bench 5x1 - 275-285x4

Did Isabel instead of one arms. 5'16.
Comment by CT — July 29, 2010 at 8:34pm
76. aswod-
squat @ 260#
b. press @ 240#
ghd as rx
feel like i could have gone at least 10#'s heavier on squats.

dwod- 14'10"
felt like technique was a limiting factor, i've done snatch w/ db's before and cruised(relative) through them.

Comment by chris chase — July 29, 2010 at 8:49pm
77. CSWOD squat5x5@320 bench5x1@335
WOD rx'd 8:15- toes to bar are hell!
Comment by gbizzle-CFwestSantaCruz — July 29, 2010 at 9:27pm
78. ASWOD - 205 bench/225 squat 3x5 (starting a little low this week. It will get harder fast.

WOD = 11:10. Hands really hurt on the snatches. (43 y/o, 6'1", 180lbs)

Comment by Colorado Steve — July 29, 2010 at 9:45pm
79. This was a lot of fun. 6:55 with a 50lb dumbell. Smashed the toes to bar. I could barely do them two months ago!! KB would have made this a lot harder.

GFY!!!!!
Comment by Ryan @ CrossFit 714 — July 29, 2010 at 9:52pm
80. CSWOD
395 Squat, missed last rep, still technically a PR
281 Bench, big pr as 280 was my top single last week
3x15 GHR, locked feet under a power rack placed a half foam roller between my knee and the rack, pushed with my arms to help out of the bottom.
DWOD
not RX'd, 55lb Dumbbell, hanging knee raises instead of T2B because they cause back pain.
9:15
Comment by Saul Harris — July 29, 2010 at 10:38pm
81. @Travis you would be better served doing the ASWOD if you're just getting back into squatting & dedicated strength training. You'll get stronger faster.

GF results:
aswod
sq 165x5x3
bn 78x5x3
subbed 3x15 horizontal back ext.

Comment by Saul Harris — July 29, 2010 at 10:43pm
82. Squat: 5x5x345 (+20 from last 5x5)
Bench: 305, 305, 310, 310 x1 (+5)
GHD
No time for WOD. Hit it on Fri.
Comment by CBOS — July 30, 2010 at 5:25am
83. Bench: 5x1x225
Squat: 5x5x225
GHR 3x15 (these rock)
DWOD: 13:59

Other Rob: when I started main crossfit site 2.5 years ago I weighed 170, now weigh a very solid 200. Using CFFB to get in shape for master's track, to run sprints, yeah back in the day I was a college sprinter.
Comment by Rob the elder 53/6'/200 — July 30, 2010 at 6:20am
84. WOD as rx'd 9:20, it's crazy how a one week of bad sleep and bad eating can hurt performance so much
Comment by Bolt 24/6'2/205 — July 30, 2010 at 6:23am
85. Bench: 3x5 @ 165 (definitely my weakest lift)
Pistols: 3xMax reps (no squat rack and I refused to use the smith machine)
DWOD: 7:26 (40 lb DB)

My first post, been doing Crossfit for a little over a year. Did CFFB a little last summer and decided I really liked it, so I've switched back to it. I'm probably one of the smaller guys here so it's nice to have some high numbers to shoot for from you all. Keep it up!
Comment by Dalton 21/5'7/150 — July 30, 2010 at 6:29am
86. ASWOD: Squat: 275 lb (I switched back to high bar recently due to a severe pain through my tricep from low bar squats. Felt like a really bad pinched nerve or something. Anyone have experience with this?)

Bench: 100 lb dumbbells since every bench station was occupied and I was in a rush.

DWOD: 10:15. Pretty happy with this. Loved that workout!
Comment by Seth — July 30, 2010 at 7:23am
87. AWOD: Squat: 215 (matching PR), BP 205 (not PR, but best in recent memory and the best I've been able to maintain i.e. multiple reps/sets)

DWOD. I think this took me and my partner about 10-15 minutes, but I was a bonehead and forgot to start the watch.
Comment by John — July 30, 2010 at 8:00am
88. Just started this week. 1st post.
CWOD: Squat 255 5x5, Bench 235 5x1, full GHD R 3x15.
DWOD: 1.5 pood, toes to bar - 6:03
Comment by strubin — July 30, 2010 at 9:34am
89. I forogt to post this yesterday and finding that posting seeing as how I just started CFFB this week, well posting helps me stay accountable to myself and the site.
SWOD: BP 196#x5, 196#x5, 198.5#x5 (Hung a pood 6inch off each side of the bar makes it feel like 225#) Squat: 185#x5 for all 3 sets
DWOD: GFY 22:45min first time doing toes to bar and they suck and I most likely looked retarted jumping, spinning and panting around the pullup bar : )
Comment by Pat D — July 30, 2010 at 12:53pm
90.

Just wanted to welcome all the newbs. This is a fantastic program. Be sure to post your results daily. We are going to be up to 300+ comments a day at this rate.

TGIF and GFY!!!!!!!!
Comment by Ryan @ CrossFit 714 — July 30, 2010 at 2:01pm
91. ASWOD - BS 3X5 330 and BP 3X5 240
DWOD - as rxd around 20min passed out for a couple min before i stopped the watch. I had nothing in the tank...probably due to no sleep, work stress, and that it was 101 degrees and I workout in a garage on a farm.
Comment by Rossi — July 30, 2010 at 5:32pm
92. SWOD: 5x5 BS 225# (starting over, higher volume), 5x5 BP 185# (...ditto), 4x10 GHR's (couldn't do anymore without kipping). DWOD: Subbed 55# DB, didn't kip any T2B, though I will next time...9:35.
Comment by Clinton Canaday - 24/6'3"/225 — July 30, 2010 at 5:55pm
93. ASWOD squat 360 x1, 315 2x5, BP 285 3/2/2. GHR 3x15, moderate assist. DWOD 12:58
Comment by Brad C — July 31, 2010 at 10:24pm
94. DWOD: Weight as Rx'D, but 15 - 12 - 9, and GHD sit-ups/abmat sub for toes to bar (lat issues). 12 mins even.
Comment by James Hardy — August 1, 2010 at 6:02am
95. SWOD:
Pushups with wife 120lbs sitting on upper back+50lbs weight: 5x2
FGHD: 3x15

WOD:

heaviest weight I had was 50lbs so I used that, otherwise rxd: 6:08

m/26/188/177cm
Comment by AJ — August 1, 2010 at 3:08pm
96. SWOD - 130kg BS, 95kg BP
Comment by Colm O'K 175 5'8'' 24 — August 1, 2010 at 5:23pm
97. SWOD
BS 3x5 - 185
BP 3x5 - 145
no GHD - sub back extensions

DWOD
only had 10 minutes left to finish the workout
first time doing KB power snatch - used 18kg

completed round of 21 plus 9 LT

Comment by EMelton — August 3, 2010 at 12:16pm
98. SWOD:
Bench: 130, 132.5, 135, 137.5 and 140
Chins: 21+15+12=tot 48

DWOD: 19.07. Tough one.
Comment by Ossian — August 4, 2010 at 10:20pm
99. 33/6'2"/208

ASWOD: Sq - 275, Bn - 225, no GHR
DWOD: W/ 55lb DB - 10:18. Finally learned how to kip on T2B.

Phil 4:13

Comment by EricB in IL — August 5, 2010 at 7:56am
100. ProSWOD: Box Squats (15.5) 275x5x5
Bench 315x5x1
Full Glute Ham Raises x 7 (1 Unassisted), 5, 3- assist on way back up.

No DWOD today
Comment by Craig C. — August 5, 2010 at 10:09am
101. Pro SWOD:
Box Squats 5x5 @ 275#
Bench Press 5x1 @ 315#
GHR's 3x10 with a push up assist on the way up.

DWOD:
Subbed 55# db, the rest as rx'd in 12:07. No room to kip the toes to bar at the work gym!
Comment by Brad C. @ The Compound — August 5, 2010 at 12:06pm

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