Monday, July 30, 2012

Tuesday 7.31.12


1.  3 RFT:
15 Hang Power Clean 135, 95
15 Burpees

Rest 10 minutes

2. 5 RFT
35 Double unders
200 meter Run

Don't spend a lot of time in the gym today.  Both these wods, including warm up and cool down, should be done in under 60 minutes.

Please do your part and post your scores to comments everyday.  This helps me tremendously.  Thanks. 

Posted by at

73 comments:

  1. UnknownJuly 30, 2012 at 5:41 PM

    Only first wod done
    8:57Rx.

    ReplyDelete
  2. AnonymousJuly 30, 2012 at 8:57 PM

    Hey Ben,
    Thanks for the quality programming. I missed the benchmarks last week due to being out of town. Should I get those in the books or just get on board with everyone else?

    ReplyDelete
  3. QuinnJuly 31, 2012 at 2:10 AM

    Nice. Yaay burpees.
    1. 4:17 Rx'd
    2. 9:05 Rx'd treadmill for the run.

    ReplyDelete
    Replies
    1. CodyJuly 31, 2012 at 5:22 AM

      Yea I'll bet it sucks to run outside in Norway this time of year! It's hot and humid as fuck here in NC. Good times though!

      Delete
    2. QuinnJuly 31, 2012 at 6:40 AM

      Not bad at all.... compared to NC! Just have to climb mountains everywhere you go. :)

      Delete
  4. MarcusJuly 31, 2012 at 2:55 AM

    1. 6:10
    2. 7:12

    ReplyDelete
  5. MintJuly 31, 2012 at 3:17 AM

    1. 6:23
    2. 6:50

    ReplyDelete
  6. SchreinerJuly 31, 2012 at 3:24 AM

    1. 5:21
    2. 7:18

    ReplyDelete
  7. UnknownJuly 31, 2012 at 4:29 AM

    1. Rx'd, 6:36
    2. Rx'd, 6:41

    ReplyDelete
  8. AnonymousJuly 31, 2012 at 4:36 AM

    1. 4:50
    2. 7:05

    Both Rx w/ 10 min rest b/w.

    ReplyDelete
  9. UnknownJuly 31, 2012 at 6:03 AM

    1) 6:36 Rx
    2) 10:58 Rx

    ReplyDelete
  10. Ally BJuly 31, 2012 at 6:06 AM

    1. 4:27
    2. 7:49
    Thanks Benny for pushing me the last 2 rounds:)

    ReplyDelete
  11. EugeneJuly 31, 2012 at 6:27 AM

    1. 9:28
    2. 7:52

    This guy is my new hero...except for the fact he's from north korea.

    http://sports.yahoo.com/blogs/olympics-fourth-place-medal/north-korea-om-yun-chol-lifts-three-times-163842485--oly.html

    ReplyDelete
  12. Mike McDJuly 31, 2012 at 6:29 AM

    1. 4:45 Rx
    2. 8:39 Rx, not my best

    ReplyDelete
  13. DBellJuly 31, 2012 at 6:45 AM

    1. 6:12 Rx
    2. 9:15 DU attempts x2 , double singles x3

    ReplyDelete
  14. UnknownJuly 31, 2012 at 6:56 AM

    1.5:17rx
    2. 8:20rx

    ReplyDelete
  15. MelJuly 31, 2012 at 7:06 AM

    1. 3:30Rx
    2. 8:18Rx

    ReplyDelete
  16. UnknownJuly 31, 2012 at 7:21 AM

    1. 8:02 rx
    2. 11:00 scaled to 25 dus

    ReplyDelete
  17. Chris NeebJuly 31, 2012 at 7:44 AM

    1. 5:44 rx
    2. 9:22 rx

    ReplyDelete
  18. The crappy crossfitterJuly 31, 2012 at 7:50 AM

    4:54 and 7:35.

    ReplyDelete
  19. KatJuly 31, 2012 at 8:10 AM

    5:47rx
    12:09rx

    ReplyDelete
  20. Craig B.July 31, 2012 at 8:23 AM

    1. 4:55 rx
    2. 9:30 rx

    ReplyDelete
  21. ShoshenqJuly 31, 2012 at 8:52 AM

    1st round with 115, 5:15. Could have done 135.
    2nd round 10:27. Had to do 50 m shuttle sprints.

    ReplyDelete
  22. UnknownJuly 31, 2012 at 9:47 AM

    1. 3:48
    2. 7:05

    ReplyDelete
  23. AnonymousJuly 31, 2012 at 10:16 AM

    1. 6:44 Rx
    2. 5:41 @ 100m, still babying the hamstring

    ReplyDelete
  24. kelly levensJuly 31, 2012 at 11:01 AM

    1. 4:22
    2. 6:34

    BW 151#

    ReplyDelete
  25. AD-PraxisJuly 31, 2012 at 12:43 PM

    1. 5:23 min Rxd
    2. 11:19min 100m Shuttles/100 Singles

    ReplyDelete
  26. sarah leeJuly 31, 2012 at 12:46 PM

    This comment has been removed by the author.

    ReplyDelete
  27. Cheryl NassoJuly 31, 2012 at 12:55 PM

    Sweating like crazy right now!
    1. 3:37 ... Shouldn't have chalked up! I'll get ya next time Mel ;D
    2. 6:20

    Good training day

    ReplyDelete
  28. UnknownJuly 31, 2012 at 12:56 PM

    1. 4:45 Rx
    10min Rest
    2. 8:13 using 10 DU's since I am not able to do them correctly, DU and Bar Muscle Ups are my goat still.

    ReplyDelete
  29. UnknownJuly 31, 2012 at 1:12 PM

    This comment has been removed by the author.

    ReplyDelete
  30. UnknownJuly 31, 2012 at 1:17 PM

    1.3:23rx
    10min rest
    2. 7:45, double unders = very bad only one set unbroken!

    ReplyDelete
  31. Ryan NJuly 31, 2012 at 1:26 PM

    1. 8:20
    2. 10:10

    A lot of work to do...looking forward to it!

    ReplyDelete
  32. AnonymousJuly 31, 2012 at 1:29 PM

    Both wods 8:03 rx found it funny that t
    hey werr both the same time hang cleans kicked my butt

    ReplyDelete
  33. AnonymousJuly 31, 2012 at 1:52 PM

    1. 5:56
    2. 9:27

    ReplyDelete
  34. JennSJuly 31, 2012 at 2:34 PM

    1. Cleans and burpees: 6:42
    2. DU and run: 9:34 (got 3 of 5 sets unbroken)

    ReplyDelete
  35. UnknownJuly 31, 2012 at 2:59 PM

    1.6:15

    2.8:12

    ReplyDelete
  36. UnknownJuly 31, 2012 at 3:13 PM

    1. 3:31
    2. Substituted with two mile easy run (nursing hamstring)

    ReplyDelete
  37. RapJuly 31, 2012 at 3:16 PM

    1. Cleans/Burps: 5:03
    2: DUs/Run: 9:06

    ReplyDelete
  38. Bubba HagoodJuly 31, 2012 at 3:39 PM

    1. 5:42 at globo gym Grip issue with slippery bar
    2. 7:35. Runs on treadmill. 8.5. 1%. Du good

    ReplyDelete
  39. Dave HamelJuly 31, 2012 at 3:46 PM

    Clean/burpee 3:44
    DU/200m run 7:17

    ReplyDelete
  40. TrailMixJuly 31, 2012 at 3:49 PM

    1. 4:15 - Hats off to those in the 3's.

    2. 7:20

    ReplyDelete
  41. UnknownJuly 31, 2012 at 4:16 PM

    3 RFT as Rx'd with 75lbs then last 2 65 lbs 10:05

    double unders weak, sub 65 regular and 50m row per round (row sub for run, calf pull strain) 8:50

    ReplyDelete
  42. UnknownJuly 31, 2012 at 4:24 PM

    First off, I just want to say that this is amazing programming. I have been doing this programming with a few of the guys I am in the military with, and we have loved every minute of it. So for all of this, Ben, we thank you!
    1. 3:41
    2. 7:29- This would have been a bit faster if we didn't have to walk out of the gym to run and then walk back into the gym to get to our jump ropes.

    ReplyDelete
  43. UnknownJuly 31, 2012 at 4:26 PM

    1. 4:18 Rx
    2. 6:16

    ReplyDelete
  44. PatSJuly 31, 2012 at 5:51 PM

    4:34
    7:53

    ReplyDelete
  45. Dan CampJuly 31, 2012 at 5:52 PM

    1: 5:38 Rx
    2. 7:24 (15 DUs - Big goat that I am working on)

    ReplyDelete
  46. UnknownJuly 31, 2012 at 6:09 PM

    1. Clean/Burpee 6:05
    2. DU/Run 8:15
    First time running since calf injury..not 100% but got through it.

    ReplyDelete
  47. UnknownJuly 31, 2012 at 6:10 PM

    7:55 and 7:25

    ReplyDelete
  48. UnknownJuly 31, 2012 at 6:39 PM

    6:19, 9:00 I think my 200m marker is a little far.

    ReplyDelete
  49. KatieTJuly 31, 2012 at 7:03 PM

    5:22/7:52 helped having mike there to coach and count for me, and having max there to cheer me on :)
    going to be more diligent about posting, promise.

    ReplyDelete
  50. UnknownJuly 31, 2012 at 7:10 PM

    1. 4:32

    2. 7:39

    ReplyDelete
  51. Joshua DickeyJuly 31, 2012 at 7:41 PM

    1. 10:21 Rx'd

    2. 4:08 - I really think I only ran 100m *Note to self, Measure a proper running course for next time :P

    ReplyDelete
  52. AnonymousJuly 31, 2012 at 9:06 PM

    1.) 12:02 rx
    2.) 18:50 rx

    ReplyDelete
  53. RyanJuly 31, 2012 at 9:54 PM

    7:18rx'd
    8:24rx'd

    ReplyDelete
  54. sarah leeAugust 1, 2012 at 4:36 AM

    8:20 RX
    8:55 RX -less sprinting, more sloshing through AUUUGE puddles in the rain

    ReplyDelete
  55. BradenAugust 1, 2012 at 5:26 AM

    Braden Monaco
    3:56 rx
    7:22 rx

    ReplyDelete
  56. Drew - AtlantaAugust 1, 2012 at 11:43 AM

    Male 38
    Weight 237
    Height 6 1'
    Rx Clean Burpee 5:32
    Rx DU run 11:16 :( (Working on it)

    Felt tight yesterday doing this. The run part! But the double unders were the problem. Typically better at them but not yesterday. I"m following the CFNE main page for morning wod work, and doing these Competition Wods at night, plus a 5k once a week. A lot of work but the body is holding up (only the first week). Ben, any comments on me doubling up on my daily work for the day. Still looking to cut weight. I've dropped 26 pounds in 7 weeks. Zoning principles, but eye ball everything, not counting. Just sticking with consistent positive choices. Looking to end up around 210. Your thoughts, thanks!!!

    ReplyDelete
  57. UnknownAugust 1, 2012 at 12:03 PM

    Late post:

    4:54 Rx
    7:40 (50 SUs)
    Need to slay the DU goat...

    ReplyDelete
  58. Britt ArbanasAugust 1, 2012 at 6:28 PM

    Hey from Canada
    Day late..
    7:12 #88
    10:38 20 D.U

    ReplyDelete
  59. Dr.HewittAugust 3, 2012 at 5:10 AM

    1. 4:00 Rx
    2. 6:28 Rx

    ReplyDelete
  60. UnknownAugust 3, 2012 at 11:25 AM

    Sake Bomb – 7:15 (115#)
    Mai Thai – 10:43 (DU/single, DU/single)

    ReplyDelete
  61. JTAugust 7, 2012 at 9:32 AM

    J.T. 5:23Rx&7:16Rx

    We started a week late!!
    Thank you from CF Dark Element

    ReplyDelete
  62. TadpoleAugust 11, 2012 at 11:44 PM

    4:18 Rx
    9:58 Rx

    ReplyDelete
  63. AnonymousAugust 28, 2012 at 5:45 PM

    Still not quite ready to go Rx'd yet so scaled a little...

    1. 5:34 @ 115# PC
    2. 7:14, subbed stationary bike (Level 12) for run

    ReplyDelete
  64. DannyBostwickMarch 21, 2013 at 2:00 AM

    1.6:48 RX
    2. 9:06

    ReplyDelete
  65. LanceMay 14, 2014 at 12:00 PM

    1st wod did squat cleans. wrote it down wrong from the computer to the whiteboard haha-
    8:16 rx
    9:12 (ate something that made me cramp up hard during the run)

    ReplyDelete
  66. harloeOctober 28, 2014 at 2:21 PM

    1) 13:55 rx
    2) 9:46

    ReplyDelete
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    ReplyDelete

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