Monday, 07.26.10: Daily WOD

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Complete as many rounds as possible in 12 minutes:

30 Overhead Walking Lunge 45 lb plate
15 Ring Dips

*Plate has to be locked overhead with straight arms. 
*15 lunges with right leg, 15 lunges with left leg.
*Back knee has to touch the ground to count as a rep. 

Post times to comments. 

Del Harris - Baghdad, Iraq

Strong Girls - SoCal S&C

105 Comments:

1. Del, that is a BADASS picture. Diggin' the kicks too. Good stuff.
Comment by C. Lake — July 25, 2010 at 5:07pm
2. Overhead walking lunges with 45 plate have quite a high suck factor. The last time I did these was after last years games, they were part of the final workout. They damn near killed me. Well.. I certainly felt like they were going too. I see a low round count in my future.
Comment by Rick NPD — July 25, 2010 at 6:26pm
3. Rick, I feel yah. The 100ft of walking lunges from the 09 games chipper ruined me. My time was really good until I got to them and I think they took me like 7-8 minutes! I try to do these at least once a week now, they can only help split jerk or OHS. Hoping to do well on this wod!!
Comment by Ryan @ CrossFit 714 — July 25, 2010 at 9:24pm
4. ASWOD: Press 3x5@140
DWOD: 2 rounds plus 30 lunges. Dips were straight bar dips.
Comment by Adam Christiansen — July 26, 2010 at 3:48am
5. man, my legs still feel like ground beef. must be paying some dividends because some dude at the gym asked me if my calves were "natural". i was dumbstruck.
Comment by chris chase — July 26, 2010 at 4:58am
6. Back on cffb after a few months fooling around with average broz training and westside barbell stuff. Stopped because I hurt my back, took a week off and started again today.
Am S-WOD 3 x 5 @ 65kg
D-WOD as rx'd 2 rounds + 30 lunges + 4 dips
Then I went outside and spewed
Ive missed this!
Comment by Tom 80kg/21/6' — July 26, 2010 at 5:03am
7. pr 150x3x5
dwod- 5rds+8/8lunges
Comment by mik d 150 5'7" 35 — July 26, 2010 at 5:22am
8. ASWOD:
Press 3x5=140

DWOD: as rx'd=7 Rounds + 4 Lunges.

Lunges weren't that bad, just couldn't really "speed" through them getting full hip extension and touching knee to ground. Really want 8 next time.

Saw this quote, thought it was funny:
"If winning isn't everything why do they keep score?" Then I thought, winning is mostly everything, it just matters the way you win.
Comment by C. Lake — July 26, 2010 at 5:56am
9. SWOD: as rx'd 95#
DWOD: 3 rds + 13. Shit this is one I can just say I rx'd it. 3 rds is not many!! Knees are sore as hell, but not for the same reason Lakes are!!

Shit Lake I new you would be above 7 rds

GFY!!
Comment by Judass — July 26, 2010 at 6:13am
10. ASWOD: 3x5 @ 140#
DWOD: 6 rounds plus 7th round of 30 lunges.

You got it Lake, pretty hard to do this with a lot of speed. Not 100% as rx'd unfortunately... no rings at my disposal, subbed normal dips. Can't wait to see how nimble my legs are tomorow
Comment by Rory Smith — July 26, 2010 at 6:18am
11. CSWOD: 8 sets 145x3
WOD: 4 rounds (bar dips); was into lunges on #5. Legs like jelly.

Larger woman, personal trainer at the local Y where I work out, when she heard the grunts from the racquetball court: "You know you're going to raise your blood pressure by holding the weight over your head while you do those. Why are you doing that?"
I was transitioning into dips on round 4 and was ready to barf so couldn't come up with an intelligent answer. She took one look at me and walked away.
I've had some strange looks the last few weeks but this was the first time I was approached with a recommendation. Too funny.
Comment by CBOS — July 26, 2010 at 6:19am
12. Yeah Judass, um from Spelunking this weekend. Rocks were jagged homie...LMFAO, GFY Judass.

CBOS, yeah, I have some pretty in shape girls at the globo come up to me after my workouts and are like, "Yeah wow, I want to train with you some time." My answer every time has been, "...No you don't, but we could pick a time this evening for me to show the basics." haha it goes something like that. Shit is awesome.
Comment by C. Lake — July 26, 2010 at 6:32am
13. I've only been following CFFB for about 2 months now and I'm sure a lot of you have seen this already since it is a football speech(if so, apologies), but a buddy of mine showed me this video. I have a Fire Dept physical coming up in 3 weeks and I started reading this speech before my WOD's to ge me in the right mindframe.
http://www.youtube.com/watch?v=yX39J_YyKbs&feature=related
Comment by Rory Smith — July 26, 2010 at 6:33am
14. Col SWOD 8x3 95#
DWOD - (Rx) 3 full rounds + 28 lunges
Comment by david S. — July 26, 2010 at 6:42am
15. Rory- that was badass!!

GFY!!
Comment by Judass — July 26, 2010 at 6:45am
16. For some reason this picture really struck me. I suggest a blown up image of that be posted and pointed to when anyone in your gym/box says any of the following:


1. It's really hot in here today...can't we get AC?
2. The floor is really dirty today, not sure I want to do pushups in here.

Inspirational photo to say the least!
Comment by TroyP — July 26, 2010 at 6:52am
17. SWOD: 145, 3x5
DWOD: 4rds, 22 lunges.

Comment by Uncle Rico — July 26, 2010 at 7:57am
18. Nice work CREW! That was a good one. No idea how you did those so fast Lake. Must be the tuna shakes.

SWOD: Press @ 135. DWOD: rx'd 5 rounds plus 1 lunge. My ass is still on fire.

Big Josh and Bird, what you got this morn?? Bring it.

GFY!!!
Comment by ShaneP — July 26, 2010 at 8:17am
19. Just went for 1RM Front Squat today...got up to 295
Comment by Clinton Chizinski — July 26, 2010 at 8:20am
20. Look at the two guys in the background with the guns lol, Get more pictures like this on the site!!!
Comment by Mighty Matt — July 26, 2010 at 8:35am
21. The temperature that day in the picture was 125F at 17:30, Mega!
Comment by Del Harris — July 26, 2010 at 8:52am
22. CSWOD
press-8x3/:45rest @115#

DWOD as RXd-5rds + 6/7 walk lunges
Yet another good leg wod John! Bet you won't have us do squats tomorrow HA!

"If you're not bleeding or throwing up, you're not working out!"
Comment by JE — July 26, 2010 at 8:53am
23. Del, badass pic!!! 125?? Are you kidding me? If those guys with the guns are protecting the tires they aren't doing a very good job cuz it looks like you are beating the hell out of 'em!!! Nice work.

JE, I bet the SWOD has squats tomorrow. Lunges today to knck the kinks out and then squats tomorrow.
Comment by ShaneP — July 26, 2010 at 9:08am
24. ASWOD: Press 3X5@160
DWOD: 3 rounds plus maybe half the lunges.
Just when my legs were starting to recover from last thursday's squats & broad jumps, this workout kills them again...
Comment by Craig — July 26, 2010 at 9:11am
25. ASWOD: 3x5 Press 205(3),205(3),200,205(3) that extra 5 pounds felt like 50.

DWOD: 4 rounds + 19 lunges
Comment by Zak — July 26, 2010 at 9:14am
26. 4rds plus 27 lunges
SWOD at 145lb
Comment by Tito — July 26, 2010 at 9:40am
27. Press 8x3 @ 120.
WOD: 4 Rounds. HOLY SHIT.

Question for the forum: the past two weeks I've had some pain in my right shoulder when pressing and dipping. It's only on my right, dominant side, and it can really hurt. Any tips of causes? therapy? etc.?

Thanks in advance everyone.
Comment by One_ill_KevinJ — July 26, 2010 at 9:47am
28. Good to back back in Btown today with te crew.

SWOD- rxd@115#
DWOD- rxd 5 rounds +15 lunges

Good shit
Nice work Lake. Damn!!

GFY rxd
Comment by Trose — July 26, 2010 at 9:48am
29. amateur SWOD - Press 3 x 5 155#
DWOD - 3 rounds

I was hurting but more my arms/shoulders than anything else. Had to break up my dips in the 2nd and 3rd round too which slowed me down.

Comment by JS — July 26, 2010 at 9:58am
30. ASWOD - 135x5, 145x3x2
DWOD - 3 rounds, must have been making a lot of noise cause I got a lot of looks during this one.

Question: Anyone know a good place to buy squat racks in the Midwest? My company in MN is looking to get a few 8' racks and some weights.

@Lake - I think those girls were looking for digits, and I don't mean your 1RM's. . .
Comment by Rich S — July 26, 2010 at 9:59am
31. 155# aswod
4 rds
Comment by jerrald — July 26, 2010 at 10:24am
32. CSWOD: 125#
DWOD: 4 rounds + 10 lunges
Comment by JSmith — July 26, 2010 at 10:28am
33. SWOD - 8x3 @ 155#
DWOD - 3 rounds + 23 lunges. Subbed straight bar at globo gym. Had to move a douche who came over, stood on my plate, and did calf raises whilst I was dipping. His response: "That's cool man, I do more than that anyway." Der, what?

Two questions: Since this is a lunch break workout for me and I've got about 1:30 alotted how much time are the majority of you resting between SWOD and DWOD? I did about 5 minutes and paid for it in the DWOD -- damn plate almost fell on my head during the last minute.
And secondly: how do i stop sweating after these workouts?! I'm sitting in the office right now and it looks like I just showered in my tie...

and Del, thanks for being over there, brother!
Comment by TheNiz — July 26, 2010 at 10:32am
34. Niz,
1) I just feel it out, don't really keep track of the time between S/DWOD. But the second I start to THINK about the WOD is when I pick up the bar and GO. It works.

2) Keep drinking water. Your body is trying to cool down, so help it out.
Comment by C. Lake — July 26, 2010 at 10:49am
35. @Niz,
I rest about 3 minutes between strength sets and take about 5 minutes between SWOD and DWOD. Probably shorter than some but I am also on a tight schedule and have to get it in quick!
Comment by One_ill_KevinJ — July 26, 2010 at 10:52am
36. 95 x 5 x 3
3 rounds

Awesome DWOD! I was killing it on lunges but had to break up the dips.
Comment by Mr. Joshua — July 26, 2010 at 10:59am
37. ASWOD: Press 160-5/5/4-pissed I couldn't eek out that last rep!
DWOD: 3 rounds + 20 lunges. Cant live with broken rounds so finished 4 in 14:42.

Comment by cgpilot — July 26, 2010 at 10:59am
38. CSWOD @ 100#
DWOD: only did 8 ring dips/round, otherwise i'd still be on the first round. otherwise, as rx'd - 4 rounds in 12:40.
i roll to the globo during my lunch break, too and sweat like a hog... great to go at lunch in midtown NYC and see the banker douches (no offense to any banker douches) on the treadmills or doing curls with gloves on while i sweat my nuts off.
Comment by PDNYC — July 26, 2010 at 11:02am
39. Mixing CFFB with CFE, so no presses today.
DWOD: 25# plate, slooooow dipping ring dips. 4rds+ 10 lunges.
Great day!!!
Comment by LMS — July 26, 2010 at 11:12am
40. CSWOD:
Press as Rx'd @ 135#

DWOD: as Rx'd 4 rnds plus 3 lunges.

My legs are shot, and JE I bet we won't have to do squats or sprints tomorrow.

"If you're not bleeding or throwing up, you're not working out!"
Comment by HZ- 5'10/25m/188# — July 26, 2010 at 11:15am
41. SWOD
RXd @ 115 (70%)
*8th round did max rep… 9 reps

DWOD
4 rounds + 30 OHWL as RXd

Comment by Steven W — July 26, 2010 at 11:15am
42. TheNiz, I may be wrong, but I believe that a cold shower immediately after a workout helps recovery, and, related to your question, should extract more heat (although, I keep sweating after the shower regardless, but that's me).

Looking forward to getting back into the WODs today after a cycle break.
Comment by Clinton Canaday - 24/6'3 — July 26, 2010 at 11:40am
43. Press @ 140#
Dwod- 4 rds + 5 ring dips. Hamstring wrapped up tight which made blood flow in the leg uncomfortable....
Comment by freddy c._one world — July 26, 2010 at 11:43am
44. SWOD: Press @ 135#.
DWOD: 4 rounds +28 Lunges.
Comment by BD — July 26, 2010 at 11:45am
45. CSWOD- 8x3 @115 (70%) *8th round did max rep..10 (Thats one more then my training partner Steven W. ha)He had to say lets try max reps DWOD- rx'd 4 rounds
Comment by Brian D. — July 26, 2010 at 11:49am
46. SWOD: Press 10x3 @ 145 followed by dips 3x5 @ 65. No DWOD for me today, tapering for this weekend.

Niz - don't take advice on cooling down from Lake, he weighs about 127 pounds....I have the same problem, pressed for time between SWOD & DWOD and then (even with a cold shower) still sweating after I dress for work. I get to the truck as fast as I can and blast the A/C, but the best thing would be to have another 10 minutes to lie on the floor, stretch and cool down, just never do it. You should ask John, I'll bet his career has forced him to manage his core body temp from time to time...
Comment by Josh 39/6;4/250 — July 26, 2010 at 11:51am
47. Well guys, I dunno why I did so good on this WOD. I know I did it rx'd, maybe I am good at lunges? They didn't really get me that bad. Oh well, on to the next.
Comment by C. Lake — July 26, 2010 at 11:52am
48. Josh, it's 135#. Okay?
Comment by C. Lake — July 26, 2010 at 11:59am
49. @PDNYC- "curls with gloves on". Freaken Classic!!
Comment by Judass — July 26, 2010 at 12:00pm
50. SWOD: 8x3 Press @ 100#
DWOD: 3 Rds + 6 Lunge.
It was hot as hell in our box today.... and I had nothing left in my legs after this weekend. Have to hit it harder tomorrow.
Comment by DL — July 26, 2010 at 12:05pm
51. Niz,
I have the same problem. Gym is in Florida, no AC. I've found drinking a good deal of cold water and taking contrast showers works well. 2 mins warm, 1 minute cold for 3-4 cycles, making it colder each time through. Still end up sweating, but not like I used to.
Comment by DL — July 26, 2010 at 12:16pm
52. ASWOD- Press as rx'd @ 105# (last set was shaky as hell)
DWOD- 4rds even. My arms were going numb with the plate overhead. Every time I dropped it I could here Tone all the way from home yelling at me to "do work!"

Del-- Way to show Haj how American heroes get down. Be safe over there bro!

Comment by Spotter--F.K.S.-- — July 26, 2010 at 12:28pm
53. SWOD: Shoulder stabilizers
2x25 20# GHD sit ups.
2x25 45# GHD back ext

DWOD: Completed with 15# vest.
AMRAP 12 min
30x 45# lunges (plate against body)
15x push ups

6 Rds + 4 Lunges

Push ups were hell. Shoulder is coming along nicely, though. I'll hopefully be able to do a pull up before I go home.

@KevinJ. Be careful. I can't tell you how much it sucks to be stuck not being able to do anything. LIsten to your shoulder. If it's not feeling it, don't do it. Other than that, I've been doing a lot of stuff with the cable machine. I have to spend more time in the dumbell room with the mirror monkeys, but it's helping. Try doing handstand holds. I've heard those help a lot for rehabbing a shoulder, when it gets to that point. Take it from me, don't let pride get you hurt. I can't find anything on google that explains what I do, so I'm gonna make my attempt. Put the pulley for the cable machine at about elbow height. Put one of the attachments that you would use if you were gonna do some badass cable crossovers on the snap link. Stand with your side to the machine. Grab the handle with the opposite hand and pull it to the middle of your belly, with your elbow at a 90 degree angle. Then, while keeping your elbow close to your side, rotate your arm outwards away from the machine. Do a set of 10-15 with around 10# and do the opposite movement (outside to middle of the belly). Then take off the cable crossover handle and face the machine. Grab the cable and, with your elbow locked. pull the cable from front to back. Then do the opposite. I do 5x15 twice a day for part of my rehab. If you're having trouble keeping your elbow close to your body, hold a towel in between your elbow and your body. Hopefully this is helpful, otherwise I've just wasted a lot of time. Take care, bro.

"If you're not bleeding or throwing up, you're not working out!"
Comment by McQ — July 26, 2010 at 12:37pm
54. @McQ: I appreciate your perspective. I will be more careful for here on out. Im going to read and reread Rippetoe's chapter on the Press in Starting Strength and see if I'm missing any of the technical aspects of the active shoulder.

I get what you are saying and I'll try some rehabbing exercises like that as a warm-up to see if I can get it feeling loose and pain-free. Thanks!
Comment by One_ill_KevinJ — July 26, 2010 at 1:09pm
55. @KevinJ. McQ's advice is sounds as a pound. I had reconstructive surgery on my shoulder after one major separation and multiple dislocations while bouldering. After a year of strict physio, and no climbing, it still took me ages to get back to "normal", even though presses and bench still worry me. Listen to your shoulder, cause once you fuck it up, it's a long road to recovery.

On another note. John, thanks for posting the article about alcohol consumption. I was just about to write to TTMJ about it. My goal is weight gain, and not too worried about how much fat I get, as my body tends to not hold on to any. I am an avid Guinness drinker, and like my share of Jameson as well. What are ya'lls drink of choice out there? Do you factor it in to your diet and goals or just get it in?
Comment by Spotter--F.K.S.-- — July 26, 2010 at 1:12pm
56. Amateur
C: 140# fail 5th rep 3rd set AGAIN
BD: 65#
DWOD: C: 3+10 dips as RX'd BD: 4+10 lunges, 20 25# lunges, 10 assisted bar dips/round
Comment by Xfit Rice Owls — July 26, 2010 at 1:32pm
57. Spotter, I don't factor alc. into my diet because under NO circumstance do I drink Sunday-Thursday. I love training/kicking my own ass, and I workout too damn hard to let something like alc. slow me down.

Now, as I wrote yesterday, come Friday and Saturday it is fair game.

Spirit of choice: Makers Mark, hands down (when I have the cash). Since I am a broke ass college kid, most of the time it's a handle of KD or Wild Turkey. Gets the job done.
Drink: Anything with whiskey.
Beer: Miller. I can drink that shit like water.

I still party hard, so it is a straight binge Fri. and Sat. I don't enjoy alc. enough to sip it. So if I am going to drink, I go 110%. Train hard, drink hard.

Comment by C. Lake — July 26, 2010 at 1:52pm
58. Spotter, I'd love to say I plan out my BEvERage consumption, but it completely depends on what's available. If there's some Sweetwater 420 in the house I'll drink that shit for breakfast, or if it's hot on a Sunday night I might knock back a few Cabo Wabo Margaritas on a patio -- hence my tequila burps during training today -- but normally I'm only once or twice a week. Hardly ever heavy anymore, I'm getting too old for that. What used to be a 3 hour hangover turns into a 4 day ruiner.
Comment by TheNiz — July 26, 2010 at 2:08pm
59. Oh, and thanks to all the cool-down suggestions. I ended up shoving a small fan under my desk and pointed it directly at the twins. Worked miracles.
Comment by TheNiz — July 26, 2010 at 2:18pm
60. CSWOD: 115 lbs
DWOD: 4 rds.
First post. Been doing CFFB for about 6 mo. now. Got the rest of the coaching staff on board and we use CFFB DWODs for our high school FB strength program (after core lifts). Was reading previous posts and somebody commented about posting so John knows how many people are using the site. Thanks for the programming John!
Comment by de excidio — July 26, 2010 at 2:19pm
61. No strength wod. Did CFE interval work on bike this morning.

Wod as rx'd: 4 rnds + 30 Lunges/11 dips.

Spent!
Comment by Eric — July 26, 2010 at 2:23pm
62. Banker here - when I get off work I will do this workout, no gloves ... and I do tend to bleed and throw up
Comment by Rob 53/6'/200 — July 26, 2010 at 2:38pm
63. CSWOD Press 8x3@160#
DWOD as rx'd: 5 rds plus 14lunges
Comment by gbizzle-CFwestSantaCruz — July 26, 2010 at 3:01pm
64. ASWOD: Tried upping to 70lbs - dropped after 2 and since I have no spotter I went down to 65 lbs - dropped after 4 in the last round, waited 5 seconds then finished it out.

DWOD: Ad rxd but subbed ring dips for 30s holds on a straight dip bar (no rings here)... 4 rounds plus 16 WLs. HOLY HELL!

"If you're not bleeding or throwing up, you're not working out!"
Comment by Blondie — July 26, 2010 at 3:04pm
65. ASWOD: 3x5 @ 200
DWOD: 4 rounds but with straight bar dips
Comment by Christopher — July 26, 2010 at 3:19pm
66. In the same boat on the sweat factory. Getting dressed and going back to work has been a challenge with these workouts...plus the fact that there are times when I can't walk.
Contrast showers work to a certain extent on both levels: Sweating and soreness. Can't get those showers cold enough sometimes.

Del: Thank you for your service. You guys/gals over there put all of the above into perspective.

They should print out a million of these pictures with an American flag on the back and airdrop them over the Middle East and the A/P border.
What are those boys in the back wearing? Viet Cong surplus unis?
Keep up the good work. Humbling.
Comment by CBOS — July 26, 2010 at 3:27pm
67. I've been doing CFFB for about 2 weeks, after doing CF, CFSB, SS, etc. for the last two years.
42yo male, 5'8" 200lbs
Strong in strength, terrible MC
Hello everyone!
ASWOD 3x5 at 130 (start of reset for me)
DWOD as rxd 3 rds plus 10 lunges
(actually maybe not exactly as rxd, did walking lunges)
Comment by Brian Bedell — July 26, 2010 at 3:31pm
68. Press with 145, and DWOD 4 rds + 6 lunges. My bowlegged ass is definitely more squatter than lunger. Ugh.
Comment by Coach Capps — July 26, 2010 at 4:06pm
69. SWOD 8X3 @ 135#
DWOD 4 Rounds and start of lunges for 5

The lunges were killer. Really loved today's workout
Comment by M Hawe — July 26, 2010 at 4:37pm
70. 8x3 press @ 135
wod 4 rounds even, ring dips-crushin a brother.
Kristie, 8x3 press @ 75, wod with 25#, ring negatives 3 rnds + 15 lunges.
Comment by JayBird — July 26, 2010 at 4:38pm
71. ASWOD - Press 3x5 145
DWOD - 3rds with 15s to spare
Comment by Rossi — July 26, 2010 at 4:50pm
72. CSWOD- 135# as rxd
2.5 rds with regular dips
Comment by Tuna — July 26, 2010 at 5:07pm
73. 4 rds + 10 lunges
Comment by Lopez — July 26, 2010 at 5:08pm
74. SWOD- 8x3 @ 185
WOD- 4 rounds as rx'd
Comment by [TF] BigCat — July 26, 2010 at 5:21pm
75. inadvertently went a little out of order this week, and thank god, because if i had done this one tonight, i don't think i could of completed a single round.

Dead lift 5RM @ 400# pre-injury. 365# tonight, satisfied for now.
35 yom/185#/5'6"
Comment by chris chase — July 26, 2010 at 5:23pm
76. 8x3x100

3 rounds of DWOD

Not hurt- it wasn't hot - I just need to get stronger, that's why I am here.
Comment by Rob 53/6'/200 — July 26, 2010 at 5:31pm
77. 8 x 3 @ 100

6 Rounds + 15 lunges

Absolute Killer!! Can't wait to see squats on 2mrws workouts!
Comment by LFCdb30 — July 26, 2010 at 6:28pm
78. M/30/6'2/213
Warmup:
Rode bike to gym - 3.2miles
Dynamic Warmup Movements
SWOD:
115 x 5
125 x 4
135 x 5 (Push Press)
DWOD
AMRAP in 12
30 Lunges
15 Pushups

6 Rounds + 15 Lunges
Comment by edtkd — July 26, 2010 at 6:40pm
79. SWOD: as rx'd @ 135#
DWOD: as rx'd - 5 rnds + 3 rings

The rings held me up a little too much. Other than that I probably had enough gas for 10 rounds.
Comment by CT — July 26, 2010 at 6:50pm
80. SWOD: Press-3x5r @ 110#
Skill Work: Jerks-135#x3; 155#x3; 165#x3 (probably not the best idea before the WOD...)
WOD: Subs-12 dips the first round, then 10 for all others; 5 rounds+30 lunges+7 dips
Comment by dredlocked — July 26, 2010 at 7:10pm
81. SWOD as rx'd w/ 135
DWOD 6 rounds 45lb plate subbed 30 close grip pushups
Comment by Steven Marinero — July 26, 2010 at 7:40pm
82. CSWOD: 105# pressed
DWOD: 3 rounds + 22 lunges completed.

... Doing walking lunges on a cement floor made my knees numb
Comment by IanT — July 26, 2010 at 7:46pm
83. ASWOD: 115#, rebuilding shoulder strength. not sure how it got so bad other than lack of attention.

DWOD. Lack of shoulder strength held me back. couldn't keep arms fully extended and shoulders active with anything more than 10#. Four complete sets.
Comment by John Keenan — July 26, 2010 at 8:04pm
84. In Cleveland for work, so have to workout at this bullshit corporate gym that has a deal with my hotel. Worthless, but hot girl eye candy!
SWOD- Mis-read push press instead of press for (I'm all sorts of fucked up)- 205 lbs
DWOD-No rings, so reg bar dips
4 rounds, + 30 lunges and 10 dips
Comment by Ja-Ronius — July 26, 2010 at 8:15pm
85. ASWOD: 135x5x3
DWOD: 2 Rnds + 21 Lunges (35#Plate/Bar Dips)
Comment by BDA — July 26, 2010 at 8:45pm
86. 3x5 @ 135
4 rds + 30 lunges + 7 ring dips

3 days of no sleep and continual drinking this weekend in Vegas have left me a little lacking today.


Comment by Michael - 24/m/6'0 — July 26, 2010 at 8:52pm
87. 5 rounds, 8 lunges. Ring dips really suck. haha
Comment by Ryan @ CrossFit 714 — July 26, 2010 at 9:15pm
88. First time posting. First day on CFFB from local programming..

SWOD - 3x5 @ 115 - starting a little low. It will get harder.
DWOD - 4 rnds + 26 lunges as RXed
Comment by Colorado Steve — July 26, 2010 at 9:16pm
89. CSWOD: 105
DWOD: 3 rounds + 3 lunges
Comment by Dave — July 26, 2010 at 10:47pm
90. Press 8x3 120
DWOD: 3 rounds plus 30 lunges
Comment by PaulyO — July 26, 2010 at 11:04pm
91. SWOD-115
DWOD-4 rounds+10 lunges
Comment by AJ — July 27, 2010 at 12:37am
92. First time poster, but starting my 8th week on CFFB. Got turned onto the program by my cousin who's a high school fb coach and have loved (or loved to hate) every second of it. I sit at a desk for 10 hours a day so this gives me a great workout to end the day. I workout at a globo gym down the street from my office and generally get some crazy looks from the other patrons.

ASWOD: 3x5 @ 125 lbs
DWOD: 3 rounds + about 10 lunches. Brutal.
Comment by Tony — July 27, 2010 at 6:57am
93. Lunges, not lunches. Maybe I'm hungry?
Comment by Tony — July 27, 2010 at 6:58am
94. I did angie for the first time yesterday in 17:32.
did snatch catch technique 7x3 @135-155lbs
Today i did this one with my wife:
Me as rxd: 5 rounds + 18lunges
Her with 25lbs lunges and dips on level 8 assist machine: 3 rounds +30lunges, +5dips

m/26/188/177cm
Comment by AJ — July 27, 2010 at 12:10pm
95. SWOD: 5x5 SP @ 115 (starting low). DWOD: Wow, bombed this one for some reason. Had to break up lunges and dips into fives...2 rounds plus 30 lunges...embarrassing. Guess I'm just getting back into it after about a month of minimal strength work and a week of nothing period.
Comment by Clinton Canaday - 24/6'3"/225 — July 27, 2010 at 12:38pm
96. CSWOD
122.5x3x3,125x3x5 (sets at 125 turned out even faster)
DWOD
Myself 4 rounds even RX'd

Girlfriend
aswod 65 +/-3lbs (I wasn't paying attention, but it was PR!)
dwod sub 35lb plate & 2 purple (light) band bar dips
3 rounds + 25 lunges
Comment by Saul H — July 27, 2010 at 12:38pm
97. SWOD 130X5X3
DWOD 3 rounds, subbed regular dips and used 35lb plate
Comment by Evin Sven Negron — July 27, 2010 at 3:22pm
98. CSWOD: 135 RX'd
DWOD: RX'd 4 rounds + 22 Lunges
Comment by Rory B — July 27, 2010 at 5:21pm
99. SWOD - Press @65LB
DWOD - 3 Rounds @ 45lb, regular dips, + 10 Lunges
Comment by Barbara - F/36/5'4"/135 — July 28, 2010 at 3:08pm
100. press 100x3c3c3c3c3c3c3c3
dwod 2 complete rounds and 30 lunges of 3rd round
Guess I should have scaled it
6'2"/50 yo/220
Comment by Jack S. — July 28, 2010 at 7:43pm
101. DWOD: Scaled to 10 lunges each leg, 7 dips (getting back into it). Weight as Rx'd. 4 rounds even.
Comment by James Hardy — July 29, 2010 at 12:58am
102. SWOD: 119x4, x3+2PP, x3+3PP

DWOD, RX'd: 4 rds + 27 lunges
Comment by PJ — July 31, 2010 at 10:53am
103. Pro SWOD: 140x8x3
DWOD: 4 rounds
Comment by Craig C. — August 2, 2010 at 7:56am
104. Pro SWOD: Press 8x3 @ 140#

DWOD: As rx'd for 4 rounds +30 Lunges +3 Ring Dips
Comment by Brad C. @ The Compound — August 2, 2010 at 9:57am
105. SWOD:
Presses at 55 kgs. Too easy. Heavier next time.

DWOD:
3 rds+ 30 lunges.
Comment by Ossian — August 4, 2010 at 4:47am

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