May 23, 2003

Friday 030523

Complete 7 rounds of:

Barbell Thrusters 3 reps
5 Pull-ups

Pick weight for thrusters and keep it for all seven rounds.
Divide thruster weight by number of seconds to completion for total score


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Here is a delicious, low glycemic, Zone favorable “smoothie.”

“Failures, repeated failures, are finger posts on the road to achievement. One fails forward toward success.”

- Charles F. Kettering
(1876-1958, American Engineer, Inventor)

Posted by lauren at May 23, 2003 12:00 AM

My score was .35. I have no idea if that's a good score. I used 135lbs on the thrusters. I know my time was a bit slow. the pull-up bar is about 20 feet from the squat rack I was using. Keep up the good work.

Comment #1 - Posted by: Spencer at May 23, 2003 2:44 PM

That's better than my .290. I also used 135 on the thrusters. Couldn't get all the PU's towards the end so I had to stop and rest a bit.

Thanks for another fun week Coach!


Comment #2 - Posted by: Chris at May 23, 2003 3:13 PM

My score was .447; I used 135 on the thrusters, and it took me :5::02; I felt stronger today than usual. It is probably because my focus on nutrition has tightened up--it makes a difference.

Thanks for the great workouts Coach.


Comment #3 - Posted by: Mike Joyce at May 23, 2003 5:05 PM

I have tried variants of the WOD for a couple of months(I hate running and I don't have a concept II).At home I don't have a olympic barbell so I did dumbbell swings (71 pounds) 5 right and 5 left and then directly 5 pullups 5 times with a pause about 25 - 30 seconds between sets. The time was 10 min 15 seconds
Is it good? I have a polar pulse watch so I can follow my pulse rate response in detail and it is amazing what kind of pulse rate you get by just "lifting weights". You can only compare it with max sprints.
I really enjoy the crossfit concept and I also enjoy reading the message board here
Thanks for the inspiration

Comment #4 - Posted by: Nils at May 25, 2003 9:57 AM

I really tried hard on this one and managed 7 rds in 3.39 (helpd somewhat by locating the barbell next to the pull up bar so there was almost zero time for the transition). I managed 154lbs (my bw), with the most difficult aspect being getting the weight up to the starting position, which gives me a score of 0.7. Yet again another excellent workout Coach, thank you.

Comment #5 - Posted by: Dave mac at May 25, 2003 11:18 AM

Score = .178 with 125 lbs.

This was my first time doing the barbell thruster. It was tougher than I thought. I kept wanting to split jerk it. Your spinal erectors really get stimulated by stabalizing the weight.

Comment #6 - Posted by: Jon at May 26, 2003 1:06 PM

An apology to all Crossfitters out there I made a mistake on my previous post. I thought I was using 25 kg plates and in fact they were 20s and I think I only did 6 instead of 7 rounds so I did it again using 60 kgs (132 lbs) and achieved a score of 0.52, which is more realistic for me. Sorry again

Comment #7 - Posted by: Dave mac at May 28, 2003 10:57 AM

Finally got around to this today. I used 80kg (176lbs) on the thrusters which was fairly comfortable. I'm still working on getting my chins up there, so the last 4 sets were broken into smaller sets.
Overall a time of 10.29, giving a score of 0.28.
I gotta drop some more fat and keep working the chins.


Comment #8 - Posted by: Keith at May 29, 2003 11:48 AM

176 pounds!!! Holy hernias, Batman! I don't think I could get that over my head anyhow, let alone in a thruster!

Nice lift, Keith!

Comment #9 - Posted by: davidjwood at May 29, 2003 6:30 PM

135 lbs/467 seconds = .289

I thought this workout was going to be easier than the clean and jerks for time, but was sorely mistaken. I could barely get the last set of pullups


Comment #10 - Posted by: Gene at May 30, 2003 8:40 AM
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