Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Mikko Salo 16 rounds + 3 SDHP, Elyse Umeda 13 rounds + 5 thruster (65lbs), Michael Giardina 13 rounds, Ken Gall 12 rounds + 5 thruster, EvaClaire Synkowski 12 rounds + 3 thruster (65lbs), Kim Malz 12 rounds + 1 thruster (65lbs). Post rounds completed to comments.
Compare to 090927.
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As much as I hate it, this is as close to MY workout as it gets.
Sotts press sucks. My shoulders hurt immensely. Not barbell in the hotel room. May do dumbells or a travel wod.
Nice pic, Mac.
Even though I hate lifting WODs…I am looking forward to getting back tomorrow after some hard work days.
I like this workout. “Like” in the sick, CF sort of way.
i found a new home for a bit. The place is almost as cool as rx. pics rep’in the CFRx shirt soon to come.
http://www.sfecrossfit.com/schedule/
Great to hear it!!
Good!! get back on it!!!
BTW, per some of the conversation earlier today…
http://www.kfc.com/doubledown/
Eew.
Yuk.
Yum.
nice…..grilled looks mighty tasty actually!
yikes. but i might try the grilled version while traveling
7 rounds even @ 55#.
Good job, Paige!
My first time doing this workout.
11 rounds @ rx weight (66#)
Wow, Erica. I am way impressed with anyone who got double digit rounds in this workout. Nice.
thanks Paige!
Yes, very impressive.
My first time at this wod. As RX-11 + 5 +3. Great work 5:30!!
Sounds like you’ve got your own pre-dawn Power Hour at 5:30am. Awesome!
Not sure I would have been ready for this workout but it does look kinda fun. I’ve decided to try sleeping later and trying the Growlery at 5 pm, so I’ll miss you 5:30 am folks. There’s a conversation on the Growlery page about how effective that ‘experiment’ has been and I do want to say that there’s something wonderful about HQ WODs (& Damon!) and I wonder if there are any lessons from Growlery that could be applied to the HQ ‘regular’ sessions. For example (but not to pressure D into anything he doesn’t want to do): on short work out days, could a little group coaching/skill work be added in? Could/should there be more scaling options of WODs? Is there anything else that might be a takeaway that is applicable to Regular sessions?
Joy (and anyone with similar concerns)
I’ve been training and teaching exercise for about 14 years now. I have practiced and instructed many different programs along the way. I am a firm believer in the effectiveness of CrossFit HQ and I truly believe that it can and will work wonders for anyone willing to struggle with it. The one thing that I’ve found is that the most effective training program is the one that you enjoy doing and that yields results that meet your goals. I do/will miss working with all of you, but I love seeing so many of you all enjoying your workouts and having so much fun. My only goal (for everyone) is that you ALL exercise consistently, make PRogress and enjoy coming to CFRx.
Adding skill practice and strength work to the more basic HQ training days is definitely something that I’m up for doing. My only hesitation is that because CrossFit (by design) is so random, I fear tainting the intended stimulus of the program. That is something that I am sure I could work around, and will take a long look at. The scalability of the HQ program is limitless and I know that I can make any and all WODs appropriately uncomfortable for all. At the end of the day, everything that we do is to best serve all of you and your feedback is always appreciated and encouraged. Continue to train hard, consistently and with a smile and I will be a happy Dude
Damon
Perhaps they are only requesting a little structure?
Thanks for your comments, Damon. I appreciate the open discussion and hadn’t really had a chance to hear your philosophy. And I’m not necessarily asking for structure, just thought I’d throw those questions out there for consideration. That said, I have often felt that there wasn’t time to do the full warm up and wod plus any skill practice in the hour. Maybe on the shorter days you could encourage us more strongly to stick around?
Came at noon but am still protecting my back. Did a modified version of the Growlery’s “Strict Gone Bad” with exercises that felt safe. My stations were: row, ring dips, air squats, assisted push ups, row.
It was fun! And so great to be part of the group even though I’m not @ 100% yet. Thanks Laura!
First time doing this WOD as Rx’d:
7 rounds + 2 thrusters
Growlery
Whew, I am feeling tired today. Even more so, now that I’ve done the workout! I’m ready for a rest day.
Backsquat 3×3 at 85% with 2min rest btwn sets. 85% for me is 188. Warmed up and 176 felt heavy so I used that as my first set. Then went up to 182 and stayed there.
176×3, 182×3, 182×3
200 reps on “Strict Gone Bad”.
9 rds + 2 thrusters RX (PR from 8/09 when I got 7 rds + 3 SDHP).
I’m definitely getting stronger and more fit:-)
All 4 people went RX at 5:30 this morning and all got at least 8 rounds! Great energy!
Nice!
Awesome, early birds!
Yay, Meeks! That’s impressive. Failed to comment on your strong backsquat from the other day. That was impressive too!