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Thanks Steve,
Yeah I did the the 155 lbs. this is RX'd for men and 105 is RX for women. This WOD was Nick's modified version of the main site WOD from 090314. Hang Squat Cleans are holding the bar just above the knees (arms hanging straight), you basically skip the pull from the ground. It's mainly a shrug then you squat and get under the bar and drive up (elbows up) racking the bar across the deltoids. Once you are standing you lower the bar back to the starting point above the knees and do it again. Just lowering the bar back and in control seemed like a lot of work, but if you drop the bar to the ground turns out its just as much work lifting the bar back up to the staring point.

My WOD today was 2k Row.
My Time 7:45, I went out to hard at the beginning ran out of gas at 1500 meters.

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[quote=Terry Dickman;543910]Thanks Steve,
Yeah I did the the 155 lbs. this is RX'd for men and 105 is RX for women. This WOD was Nick's modified version of the main site WOD from 090314. Hang Squat Cleans are holding the bar just above the knees (arms hanging straight), you basically skip the pull from the ground. It's mainly a shrug then you squat and get under the bar and drive up (elbows up) racking the bar across the deltoids. Once you are standing you lower the bar back to the starting point above the knees and do it again. Just lowering the bar back and in control seemed like a lot of work, but if you drop the bar to the ground turns out its just as much work lifting the bar back up to the staring point.

My WOD today was 2k Row.
My Time 7:45, I went out to hard at the beginning ran out of gas at 1500 meters.[/quote]

Terry,

Thanks so much for the explanation! Sounds like these are similar to the HPCs (Hang Power Cleans) - - I agree with you on dropping and resetting the bar....We have to control the weights at my globo anyway - - no dropping........and no bumpers.......BLEH!

Great rowing work anyway. 7K45 is a great time! It equates out to about 1:52 per 500m!

I did Jackie the other day and thought the 1K was gonna kill me just to get under 4 minutes - - but I didn't feel all that great. I don't yet know how I'd pace out a 2K (I've done them at slow to moderate rates).

BTW - - I need to get back down there to Escalon - - loved working out with you guys and gals that day!

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Did "Murph" yesterday. Ran 1 mile. Did 100 pull-ups, 200 push-ups, 300 squats, ran 1 mile. Ran on the road.
My time: 1 hr. 15 mins. 57 sec.
Ran 9:00 1st mile, and 10:57 for the 2nd mile.
Partitioned 15-30-45 for 3 rounds, then 10-20-30 for 3 rounds, then 5-10-15 for 5 rounds.

Terry,
I also think 7:45 is a good row time for 2K

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[QUOTE=Stephen R. Lampl;543919]Terry,
Sounds like these are similar to the HPCs (Hang Power Cleans)[/QUOTE]

Yes, Almost the same as Hang power cleans on HPCs you just dip the knees instead of squat, I think the hang power cleans you would do a lighter weight, because hoisting 155 up with out squat would seem more difficult.

[QUOTE=Mark Ervi]Terry,
I also think 7:45 is a good row time for 2K [/QUOTE]

Thanks Mark, Great time on Murph. Is this your first time doing that WOD?
We are doing it tonight. It definitely looks like a tough one. You set the mark on that. I will have to see if my running has improved.

By the way have you guys checked out [url]www.beyondthewhiteboard.com[/url] (WFS). It's a great way to track your work outs, plus you can get an idea of other members times, you can also filter the results by age. It's free to join the main site gym.

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Today did split jerk 1-1-1-1-1-1-1
I did 105-115-120-125-130-135-140(f)-120

Terry-
Since starting Crossfit in Oct. 2007 I have completed "Murph" 5 times. I did assisted pull-ups the first time. My running has always been on a treadmill until yesterday's "Murph". I have had my best results going with 5-10-15 all the way through the workout. I should have done that yesterday. 1 hr. 12 minutes is my best time. I did that in Oct. 2008. I was disappointed not to have improved on that yesterday. It was about 80 degrees here yesterday, and I got hot very quickly in the middle of the workout.

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Terry-
Thanks for sharing about Beyond the Whiteboard. Great Site. I will be posting there. They have created something that I was only able to imagine.

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[B]WOD 3-18-09[/B]
"Murph"

For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
*Partition the pull-ups, push-ups and squats as needed. Start and finish with a mile run. if you have a twenty pound vest or body armor, wear it.*

Unfortunately we had a 20lb vest, so I wore it. I read a little about Murph and felt I should try and honor him, being a Vet it reminded me of running 20 miles in the snow with a back pack.

It appears Murph scared a few of our members away, not the usual turn out.

My time was 59:18, first mile at 8:50, did 20 sets of 5-10-15. I think I could have rested less between sets but was surprised on the amount of work done, got a nice rip on my right hand ring finger calus on last set of pull-ups.

[IMG]http://CrossFitexcel.typepad.com/.a/6a00e550619c188833011279779cc128a4-320pi[/IMG]

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Terry-

You honored "Murph"!

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Today I did
3 rounds of 3 pull-ups w/30lbs. and 5 chin-ups w/no weight
2 rounds of 3 pull-ups w/15lbs. and 5 chin-ups w/15lbs.
and another round of 3 pull-ups w/15lbs. and 5 chin-ups w/no weight

Then did 3 rounds of 15 reps SDLHP w/70lbs. andn 15 thrusters w/70lbs.

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Howdy All,
I've been lurking for a while and finally registered. Hope you don't mind the intrusion...it's hard to find over 50 Crossfitters in Hinesville, GA. Anyway, I'm a m/51/5'11/185 and have been xfitting for about a year. I retired from the army after 31 years in 08 and my wife is still on active duty (quite a bit younger than I). I like to follow about 3-5 days behind the main page WOD so I can figure out/self-train any unexpected movements/techniques...that being said today I did 18 rounds + 5 pull ups in 30 minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

We don't have a Crossfit gym here so I workout either at home or on Fort Stewart at the military gym.
Thats all I got.
Scott