February 21, 2004
For total time, 21-18-15-12-9-6- and then 3 rep rounds of:
95-pound barbell thruster
"Thrusters" are from deep squat (less than ten inches) to overhead lockout. Pull-ups are from full extension to chin over bar. Post time to comments.
Posted by lauren at February 21, 2004 8:05 PM
37:24 Since I can only do about 10 pull ups I had to help myself up on the high rep sets and was worn out by the time I got to the lower reps. I did the first set of barbell thrusters at 90 lbs but had some trouble with form and grip. My forearms were killing me. Then I moved my thumb on the otherside of the bar and decreased the weight to 75 lbs and it was much better. Hope this is legal though. I also took a one minute rest inbetween exercises. This was a tough one for me.
Time for some at home improvisation. Can't get to the gym today so I used a 1" steel handled shovel with two 205 75 R15 trailer tires (off my boat trailer) and rims. I'm not sure of the weight but I am pumped, just barely held off Pukie.
Time was 20 minutes flat. No breaks in pullups had to break the first set of thrusters 15 and 6 second set 12 and 6. No other breaks.
Was my own 4 AM crew this morning, since I have school all day. Had to break up the 18 and 15 sets of thrusters and pull-ups all throughout, but I was able to keep moving. I love these 21,18,15,etc workouts because with each set you are working down to more manageable numbers. When I first saw this batch of 3 WODs, I thought, geez, who pissed off Coach?
But only 30# on the thrusters, and a lot of singles on the pull-ups.
Pukie knocked after the second set of thrusters, but I didn't let him in.
You other guys are amazing.
15:52 - 65# for thrusters
I had one real goal for this WOD - get all 21 pullups without a break right after the thrusters. I've always had to break down pullups as soon as anything aerobic is thrown into the mix.
I panted and cursed and hung on. I had this huge mind game going on during that first round: I know I could have a better time if I just let go for a little breather; my grip is shot; the bar is too far away; I can't breathe... anyway, I did hang on and I did get all 21 reps. I bet that round took as long to complete as the next three combined.
Breakdowns were plenty after round one, but I was fried after hanging there for so long. Thrusters were easy with good depth.
Off to ice a bicep that is causing me grief. Good WOD!
Charles - I like your barbell substitute! I have to admire the creative minds on this site.
Chad - I have to agree with you. This set of WODs are going to be interesting (especially tomorrow).
Used 2 25# db's for thrusters. A lot of pullups were assists. Thrusters weren't too bad, but I still get really tired doing them.
One good thing is that I'm finally getting to the point where I can say "I COULD rest now, but I'll keep going". It's a great feeling.
22:53-Pulls off a beck beam.
My neighbor is on their back porch and can see me in my courtyard doing this workout. Maybe it was the wheat beer I drank last night (it is carnival in New Orleans), but on my last set of thrusters Pukie hits me and I hurl while standing up from a rep. I hold the barbell overhead while Pukie finishes, scream, "come and get me", and finish the set. My neighbor called me a freak and shook his head is disgust. I thanked him for the complement.
Pain for the next three days!
I wasn't quite ready to do pullups today with my next density day set for Sunday or Monday. However, really like to stay as strict as possible to the WOD's and their order. So this is what I did:
#65 Thrusters - squated down onto the 20lb. Dynamax medicine ball. Long way to before I'm ready to handle #95 Thrusters
28 sets of 3 reps pullups with 30 sec. rest in between.
Finished the entire workout in under 28 mins. Thus keeping in line with 28 sets in under 28 minutes as per density training protocol.
Time to go ice the right elbow this tendonitis sucks!
I am a complete newbie when it comes to barbell thrusters, so the barbell moved from side to side almost destroying my left and right shoulder separately. The pull up bar is destroying my hand, creating pretty painful calluses, but hey, I won't complain!
Man, you guys humble me! Gunnar, you surely have the Crossfit spirit in your heart...wow!
Broken sets all the way through with 30"-60" rest between sets. Weak coming up from front squat to overhead position. Smacked chin with bar 2x - needed more focus apparently :P
I tried to catch you today but ran out off gas! 16:21 was the time today. Maybe next time. Plenty of broken sets in this wod.
Deffinitely with everyone else on the broken sets. Because I'm new to crossfit, this is the first wod I've done with thrusters. Wow, they're no joke. I have a question though, how do you guys grip the barbell when you do this exercise? I used three fingers, and all fingers on some rounds. Using all fingers strains my wrists, but gives me more of grip for the shoulder portion. Any thoughts?
Time was 25:43
Pull-ups were all broken, but I was able to break them up into sets ranging between 11 and 4. Great wod!
Agreed.A tough one.29 minutes,for some reason the thrusters finished me off.Used the full 95 lbs.Pull ups in sets of 4-10.Staggered around for a while after!
Hey Gunnar ,a wheat beer fan then!My Dad bought me 38 bottles of Schneider Aventinus-a great wheat beer.One for every rest day-well earned!
Warmed up with a slow 6-mile run in 62 minutes, then did the WOD in 21 minutes. Started with 75# thrusters for the first set, dropped to 65# because of shoulder weakness. Getting the bar overhead was what really killed me--I felt better than in past similar workouts on the squats.
Hey, can the CF webmaster do something about the fact that email addresses show up in the clear on these pages? I've had to use a fake address to avoid the spam bots.
Have been lurking and working out for the past month or two using crossfit. I am totally impressed. Even getting the wife in on it.
Used 75# barbell. Pukie was lurking, but I wouldn't let him in.
First full day committing to de-tox diet of th warrior diet...felt great all day...but man the WOD was quite painful.
#65 for Thrusters
GTG and assistance helped with pull-ups
Hit the 1-min COLD 1-min HOT shower for 10 minutes imediately after the last set of pullups...hopefully won't be to sore tomarrow.
I got to the gym late so I only had time for five rounds before it closed, so I missed the 6 and 3 rep sets. I used 75# for the thrusters and used 60# on the gravitron.
A miserable......32:37 on this one OUCH!
20:05 with 75# thrusters. Almost made my 20 min goal. Breakdowns on all thrusters until
hmm; puter ate half the comments. Breakdowns on all thrusters until 9; breakdowns on the 18,15, and 12 sets of pullups.
24:09 with 55# bb thrusters, broke down the 18 and 15. Again, it was the pullups killing my time.
22:55,95 lb thrusters all sets broke into 2 or 3 segments. No breaks on pullups. Ouch!!!
thrusters broken into pieces
full sets on pull ups
Ugly, ugly - pullups are my downfall. Broken sets in both pullups and thrusters - 29:38.
First two sets with 77# (35kg), remainder with 66# (30kg). Pull-ups were broken, negative, and finally assisted. Nasty.
28.48 all sets broken down, after the 12th set I seemed to get a 'second wind' & pushed a bit harder. Some very impressive times!
Thrusters and pullups broken down starting from first set.
OUCH that week of in Vegas killed me!
Gunnar deserves some kind of award or pukie shirt for that performance. Great job, man!
Thank god for everyone who posted here; my time seems to have good company.
29:15 with 95-lb bar. All sets broken until we got down to the 9-6-3 range. A very tough WOD. Coming off the workout I did yesterday, I felt like I had absolutely nothing in the tank. I've got a long way way to go . . .