Coach,

Thanks again for taking the time to come out and educate the team on nutrition. Ed and I received a lot of positive feedback and inquiries on when you could come out again and discuss your workout philosophy.

Sorry I couldn't make it out this morning, we worked until the wee hours last night so I completed "Fran" this morning at the local gym. New P.R. 4:27. I noticed a lot of room for improvement, still had to take a breather here and there. My next attempt will be sub 4:00.

T.J. and Phil, thanks for the shirts. The long sleeve is going to come in handy very soon. Ed should be sending out some gifts for you guys within the next day or so.

Take care,

Phil

It's not the WOD but it hurt all the same:
500 meter row
25 pull-ups
25 sumo high-pull 95lb
25 dips
25 thrusters 35lb dumbbells
25 push-ups
25 dumbbell swings 50lb
25 squats
X 3 time 40:05
rest 10 min
750 meter swim - time 13:20
TOTAL TIME 53:25

Duffy,

What were your times on the 500m rows? Were they all maximal pulls or did you hold something back?

Duffy! You're awesome!!! I am going to give that a try and I'll get back to you with my time. Great work!

Greg.

Duffy: please don't give Coach any more ideas . . . that workout looks crippling.

Phil, no thanks needed, one goal one family. We chanced into an awesome "new" exercise a few weeks ago. The "throw" from hoover ball. We use it like so; Take the 20lb ball and toss it as far as possible...sprint down to pick it up and throw it again. Continue this for the prescribed repetitions 12-15 throws. This works very well with 15 pullups, and 40 pushups @ five rounds. Its a nice WOD
.

Great time on "Fran" Phil!!! Congratulations! 4:27 is an awesome time! That workout is deceptively lethal too. I'll post your time on the Team CrossFit "Storms" board first thing tomorrow morning! I am sure you'll get close to, if not under, your 4:00 goal on your next exposure.

Thanks for the shirts TJ! We have been sporting them proudly! You get the article I sent you? Hope so. I am working on a little somethin for you guys in Florida and for Phil and his crew in SJ. Hope to have it to you guys soon! :)

Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups

I think I did this wrong ?? :
Three rounds for time:
21 Thrusther / 21 Pull-ups
15 Thrusther / 15 Pull-ups
9 Thrusther / 9 Pull-ups
1 round with 75 pound
2 and 3 round with just 57 pound
Total time: 42.30 min
1 st round: 10.50 min

So i think i did fwe extra rounds,which was not inclued to " Fran". I gues i should learn some english more:P
Anyway,it was good work out.

TJ,

So what do we got to do to win a shirt from you? 'Cause if we got to beat Greg's time, you might have a lot of shirts on your hands.

TJ's Basic Law Enforcement crew was tortured by Pukie as I finished the WOD in the gym...I almost surrendered to his antics as well on that day...CrossFit East box jumps are arriving soon...pics and Pukie to follow...killer time Phil!

Phil C.

Great time Phil. 10;45 . Had to break all the thruster sets twice but the form felt better than last time. No problem with the pullups. Basic but brutal workout. Thanks Coach

6:53 using 65# thrusters

Only a few seconds slower using 10 more pounds than before! The thrusters were the strongest part of this WOD; first set was actually the easiest. It felt like I could have pushed up a solid 40. I must have found the "sweet zone". I'll go heavier the next time.

Once again, pullups were my downfall. Pullups go well when I don't have to do anything aerobic first, but they don't have any grace under pressure. 10 on my first set, followed by 5s, than 4s and even 2s during the final round. If I could avoid the constant breakdowns, I could post a really nice time.

Arrgh - got talking to the assistant chief this morning before I started and then completely forgot to start my stopwatch when I started the WOD.

So, I think I took between 7-9 minutes to finish. I used 100 lbs for the thrusters and 220 lbs pulldowns after I hit failure on the pullups.

In other news, I got my fire deparment pager last night, so that's exciting!

Have a good day everyone!

A question for coach or whoever else wants to give some insight

Concerning diet and the awesome crossfit journal. Should one modify their intake according to the change of the seasons? For example: in the winter your body requires more fat because your body works harder to keep warm. This is why in the winter people crave more hardy soups and fattening foods, whereas in the summer people will naturally eat more fruits and vegetables because their body doesn’t need to work to stay warm.

any ideas?

Kelly, you are killing me; about half my time (12:02) and looking for better. Soon I will look at you as I do at Greg and Phil. It's evident that this is not a workout to do the day after doing Helen. But what a good feeling all day afterwards.

Dave Leys takes "Fran" with a 3:03. Congrat's, Dave.

Coach

10:49.

Did the full 95 lbs. on the thrusters, but had to break up all the sets.

Used 75lbs on the thrusters. Broke the first set into 7's, second into 5's, and third into two 4's and one 1(raised weight to 85 for this one). Pullups - triples, doubles, singles, and negatives.

Took around 8 or 9 minutes, I'm guessing, though I really have no idea. Great workout, coach. Tomorrow's rest day will be well appreciated.

10:52 Not the amazing 3:03, but not bad either. Broke all the sets into 14 and 7, 10 and 5, and then did the last nine whole. Another great wod today, and another much needed rest day tomorrow.

14:40. Don't know what happened to me today, but I just did not have any gas in the tank. Thrusters were a DISASTER even though I only used 2 35lb DBs.

Disappointed in my performance today.

15:21

Had to walk across the gym from the squat rack to the pullup bars. Did a Farmers carry with 50lbs dumbells so that slowed me down a little. Had to break the first set up into 7's and 8's. The pullups are going to kill me.

You guys are posting some awsome times! Its very Motivating. keep it up!

The thrusters were very challenging, but I was able to avoid breaking them up. Not so for pull-ups. Broke up the second set of pull-ups into two sets. Rested about 10 seconds after the first two rounds and inbetween the broken set. Time was 4:28.

Rested about 30 minutes (I really had no choice, seeing I collapsed after Fran)and then ran the 5k from yesterday's WOD. Got a 23:41. Yeah, I'm all caught up! I've spent the last 2-3 weeks trying to make up for extra rest days taken in September. Now that I've done it, I feel like taking a rest WEEK. Hopefully one day will be enough.

5:58:07
I did the thrusters with the bar starting out on my back and into a press. I got no flexibility for the front squats. Looking forward to rest day.

~60% modifications

3 rds for time.
Rd 1: 60# DB thruster x 21, 13 pullups
Rd 2: 60# DB thruster x 15, 9 pullups
Rd 3: 60# DB thruster x 9, 5 pullups
***

After 12 reps in Rd 1, changed weight to 50# and did the rest of the rounds. If I couldn't do a full pullup I did 2 "half-pullups" = 1 pullup count, or else just hung for 5 or 6 seconds with tension per pullup.

Time= 20m27s.

TJ,

Nice medicine ball workout. Jon Pappas and I did a similar one a couple of weeks ago. We did the two person pull-up at the local college track. Then we use the 20 lbs medicine ball, went to the football field. One person threw as far as possible (hoover ball style), the next person sprinted to the ball and did the same. We rotated all the way down (100 yards) and back. By the end, it felt like 21 rep cleans. You all know what I am talking about. ;^). We then did the fireman carry and tried to alternate around the track.

DB 15kg,
time: 11:51

Modifications:
Used 50 lbs for thruster
Reduced pull-up numbers to 10-8-6 (even still, had to beak them up into sets of 1 or 2 after the thrusters, which left me totally wiped).
time: 13:50.
My pull-ups have stunk lately so I'm thinking of starting a grease the groove plan to add on the side.
D

11 min. have an old wind up timer so can't give seconds

thrusters did each in one shot but the pull ups i had to break up into 2 to 3 sets

then i had to lay on the ground for a while before i could go back upstairs

I had to break up the pullups on the first and second round. I also had to break up the second thruster but I still managed a 8:57! Last time I did it in 13:13. Look out middle of the pack, here I come!

Just to make everyone feel good -- I staggered through in 22:33!

11:10 - finally got to Fran after doing a couple of other WODs. Not single digits for time yet, but getting close...

6:50. I was lookin for all the excuses; no partner in the gym, bad eating weekend, 95 pounds is 75% of my body weight, I did the pull strict and the thrusters rock-bottom. The clock still read the same when I was done. ( and I realized, I couldda pushed harder. )

Hi everyone!

First time posting my times - I have been doing my own versions of crossfit with the odd WOD thrown in. I know that freak Duffy but no one else, plus I am in Australia too.

Anyway, I did this one today (10 Nov). I used 50lb 'bells for the thrusters as I am a little heavier than most here i think (about 100kg right now). I broke the chins down in to 2 sets each (ie, 12/9, 8/7, 5/4). Total time was 7: 55secs. Way off I know but improving. Loving this system for my cardio work but still chasing a 400lbs bench too.

Nick

Well, I finished. Forgot to start the stopwatch, but I'll bet it took about 25min. I was actually happy to just get through with all the pull ups. They are still a weakness, but I'm getting better at them.

8:17; used 65# on the thrusters. Broke as follows:
Thrusters: 12/9, 10/5, 9
Pullups: 16/5, 12/3, 9

11:55

Very bad day . . . very ugly. The first round took 5 minutes by itself (I thought I was dying during the 21 thrusters . . . wasn't worried about seeing Pukie, more about seeing the end).

2nd and 3rd rounds much better. Either I wasn't warmed up enough, or I need to do some more work on (an)aerobic capacity in the 3 - 5 minute range.

I was so disgusted I decided to do one round of the "Duffy" (2nd post above) as punishment. That didn't go too much better; one round took 22 minutes. That's a heck of a workout, too.

11:53

Used 80 lbs. dumbbell on the thruster because that's the heaviest dumbbell's I've got. Had to break up all sets of thrusters and pull-ups. This is one humbling workout.

Haven't been doing crossfit in a while, so today started again with Fran. 7:40.. Last time was 6:10 so my crossfit pause has done it's job ;>

10:45, but I used 85. My intention was to do the Tabata Hang Clean workout, but I seem to have lost my stopwatch, and Fran was the only workout I could remember as coming up. 85 was already on the bar, and I went ahead without thinking.

14:30--could have been a little quicker, but I was ready to puke on set 3. It felt like about 2 hours. Thrusters 95# were no problem, but I had to break up the pullups which killed my time.