July 6, 2004
Three rounds, 21-15- and 9 reps, for time of:
Post time to comments.
Hoover Ball at CrossFit North.
Posted by lauren at July 6, 2004 5:58 PM
I'm curious as to what people are doing here. Do most people do 95lb thruster & pullups 21, 15, and 9 and then count that as 1 round complete or would that be considered 3 rounds.
Or do people do 21 Thruster and pullups repeat 3 rounds
15 thrusters & pullups repeat 3 rounds
9 thrusters & pullups repeat 3 rounds.
Typically this work means that you will perform three rounds. The first round consist of 21 reps of thrusters then move on to 21 reps of pull ups. The second set is 15 reps of thrusters then 15 reps of pull ups. Finally 9 reps and 9 reps. Usually you need to finish one exercise completely before moving on to the next exercise. that means that you should not do only 10 out of the first set of 21 thrusters then do some pull ups then go back to finish the 21 thrusters. Finish the assigned reps for an exercise before moving on to the next.
This workout is one of 6 "Bench Mark" Workouts described in a Cross Fit Journal. If you have not read it, I would highly recommend ordering it. I keep it very handy becuase it helps demonstrate a lot of the benefit and diversity of cross fit program.
I hope this helped.
8:15 for Fran on the Fifth
This is a marked improvement from my last Fran (6/8/04) which I finished in 8:01.25. I guess something must be working right...thanks Coach and fellow CF'ers for the knowledge and motivation.
5:57 WOD as prescribed
I dont quite understand it, or believe it, but somehow i have managed to drop over 2 minutes from my time since we did Fran in June. Guess following the WODs religiously and the stengtheners on the rings and kettlebells are paying off.
Only thing is that I didnt feel any better at the end!
Thanks again for this great resource and all your efforts over there at Crossfit.
Finished off with techniques sets on snatch, OH squat, HSPU and thrusters
Used 40# for thrusters
I started doing the pistols and they are great!
I couldn't believe how much weaker my left leg was. Thanks, and keep up the great work.
This was down from 22 minutes four weeks ago (one of my first CrossFit workouts). The pullups continue to be the weak link, but they're getting better!
I want to substitute dumbell thrusters for the 95lb barbell thruster. Whats an appropriate/comparible dumbell weight to use for these? I tried posting this to the message board but I couldn't get on yet.
75 lb thrusters (12,9),(8,7),(9)
Pullups continue to slow me down.
...first time meeting Pukie. At least he was nice enough to wait until WOD was complete.
3-3-3 on 95# thrusters
2-1-2-1-2-1 on pull-ups
210 abs + 20 min in C2 rower.
Tried blowing through this one non-stop. Thrusters went well. I was successful in avoiding rests after each round. However there were a few times during the last two sets of pull-ups where I dropped from the bar, took 3-5 huge gulps of air and jumped back up to continue. Decreased my time from June by 32 seconds.
Time was 3:26.
5:25 - 80# thrusters
Eight seconds less and 5 lbs heavier than June! And none of that coughing/choking stuff when I finished this time. I'm sneaking up on 95# for Fran...maybe by the end of the year.
As before, the first round of thrusters was the easiest; again I felt like I had a strong 30 reps in me. The second round had a break at 10, the third no breaks. No breaks on the first round of pullups, but the next rounds did have short breaks to regain my grip. My forearms were the weak link during today's workout.
I'll finish today with hamstring, low back and hip flexor stretches. I'm still sore from overtraining left leg pistols and several hours of riding trails yesterday.
Excellent progress and great time Ryan! CMB, I'm glad you are enjoying pistols. They are wonderfully challenging.
asst. pullups (8)
small improvement on time and weight!
ryan - wow.
This was a pretty neat workout. I did better than I thought I would for the first time doing these type of combo of exercises.
Thrusters: 20 lbs dumbbells
Time: ~ 21 minutes
Stationary bike riding
8 min 2.20 miles level: various
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster (10,5,6/5,5,5/5,4)
Previous time was 10:46 in June
After plenty of quad, glute, hip flexor and hamstring stretching I thought I would try a few bodyweight pistols. Five left, one right went very well with no strains or weaknesses. I stretched more then tried with a 26# kb. 7 with the left (one touch for balance) with a bottom pause each rep, an easy 7 with the right. More stretching...several more bodyweight reps, then 2 sets of 3 "hopping" pistols - descend to bottom position, "hop" forward but no higher than parrallel, back to bottom and repeat. Finished with eyes closed stands for a minute. I don't have that constant aching pain in the muscles above my left knee that has become my companion the past week.
One thing I did learn today is that, unlike the right side, I have not been using my left glute to push up from the bottom of the pistol. It's been nothing but quads. As soon as I started putting my biggest asset :) to work, the pistol became tighter and a little easier.
I guess the moral to my story is 1) stretch thoroughly and 2) I've always maintained my glutes were made for squatting - I need to use them!
Tried resting 10 sec between the thrusters and pullups, but given that my time increased by ~20 sec, maybe that wasn't the way to go. I would just love to get under 4:00.
Used 38# dumbbells with 2.5" handles for thrusters...
First crossfit workout in a few months.
4:35 Work-out as described. One break on second round of thrusters (9/6). No breaks on pull-ups.
Thrusters felt great, no breaks.
Pull-ups felt weak and were very broken.
Finished with a couple sets of pull-ups and decline parallette push-ups, and a 500 m row (1:39).
Thrusters - second set broken once.
Pull-ups - Many breaks - much shorter breaks, though, and much better ROM.
Warmed up with just a bit of jump-rope; finished with Janda sit-ups alternated with hanging leg lifts. Gymnastics this morning - cartwheels, roundoffs, strength work on ropes.
Down 2-3 minutes from last month. Plus, last time I gassed on the thrusters and had no 'connection' from front squat to push-press; this time I pretty much blasted through them. Thank you, CrossFit!
9:40 mins. using 45 lb bar for thrusters.
Several breaks, especially in pullups. Will add more weight for thrusters next time. Probably need to start doing pullups whenever I'm around a pullup bar.
7 mins. flat
The thrusters were "smooth" as can be. By smooth i mean there was no racking at any point except for on the shoulders. ouch.
Pullups were slow and heavy, couldnt find a rhythym with the pullups for the life of me. At least the time is down 1:42 from the last effort I gave in January.
Those who have times in the 4's and below, WOW. I remeber looking at my stopwatch after the second round and noting to myself that you guys would have been done at that point. Impressive.
First go-around with Fran. Thrusters improving. Broken 2nd set 8-5. Pullups were weak link, many broken sets.
2 kettlebell thrusters
2 1.5 poods for 7,7,7 / 8,4,3 / 5,4
Ring Pull-ups 10,6,5 / 8,6,1 / 4,3,2
Had to drop to 65# for the thrusters; back still an issue. So cheated, but at least reasonably good time for me: 6.28. I am just blown away by Ryan, Cyrus, Tanner and others: one day some of you may match Kelly.
10:50. Nearly 2 minutes better than my previous time of 12:45. I'm fully impressed with myself and thoroughly exhausted.
115lb thrusters, next time I will do the prescribed 95lb thrusters and save myself the agony!
First date w/Fran; 11:30 in the early evening after 45 minutes of weights this morning (Hammer Incline, Hammer Hi-Row, Close-Grip BP, Hammer machine curls, O-head squats-working form, and some abs & stretching).
Second time with "Fran".
Connor 9:30 (45# thrusters)
I dropped 1:20 since doing this in June, Connor added 15# to the weight he used.
2nd dance with Fran:
Last time: 7:54
6:30 first Fran where I could complete the 21 thrusters without a break. Had to have 1 break in the last 2 thruster episodes. Had to break the middle pullup set which is unusual for me, Nice to be able to identify "gassing"," muscular and metabolic failure" in such a short sweet endeavor.
Second time with Fran. Last time: 20-25 min and 80# thrusters.
This time: 15:30 with 95# thrusters. I feel pretty good about the improvement. I just hope it was a true 95# on the bar (2 25# plates on the bar that I think weighs 45#-any input??).
Sets were broken, but solid. Pull ups are my bane, but I swear improvement will come. Can only manage 7-8 in a set.
Next time a 10 min. Fran!!
Used 2 35 lb K-bells for Thrusters
All pull-ups broken sets (in 3s and 5s)
Used the 95# for the thrusters
11/10, 8/7 and 5/4
Pullups all really broken.
37.5# dumbells. No breaks on pullups (better than last one). Breaks at 15/6 and 11/4 on the first 2 thruster sets (breaks at a higher point than last time, I think). Time? Who knows? F'g stopwatch didn't start. Between 7 & 9 min, based on the clock, I think. I'm mad enough to bite a horseshoe in half, but not mad enough to do it over. I think I hate thrusters more than I hate running!
2nd meeting with Fran
last meeting was 12:46 on June 8
Thrusters...(95#) breakdown as follows; Rd.1=15,6 Rd.2= 8,7 Rd.3= 9
Pullups...(full hang, chin over bar)Rd.1=10,8,3 Rd.2=8,7 Rd.3= 6,3
Time : 9:58
first fran - thoroughly humiliating.
wod per spec
you sub-5:00 people are truly amazing!
8:17--I had to do push-ups b/c of lack of bar. And I used a bag full of books(25lbs) to do thrusts because I don't have any weights yet.
I went on my memory and actually did 21, 19, 15 instead of 21, 15, 9. Oh well...more didn't kill me.
The pull-ups are getting easier, though still broken.
19:10, down from 22:33 last time. Everything was broken all over the place...
10:24 with bronchitis. I alternated gasping for air and coughing up fur balls. Probably shouldn't have worked out but I had a jones.
Did a variation:
15-12-9-7 reps of
60kg Romanian Deadlifts
35kg military presses
Then did 3x5 overhead squats with 45kg and chains.
2 minutes worse than last time. I must be getting old. Just didn't have the same intensity.
New Dans on the board, welcome. You all rock.
80#. Ring P-ups. 9:45.
RON: If it's a standard Olympic bar, then yes it is 45 pounds (20 kilos)
Day late on the WOD. . .
needed an assist on the P/Us after #10 in the first set.
Thrusters were limited to 50lbs (all the weight I had)
Set 1: 21 Thrusters (one set)
P-up mini sets of 10-3-3-3-2
Set 2: 15 Thrusters (one set)
P-up mini sets of 5-5-3-2
Set 3: 9 Thrusters (one set)
P-up mini sets of 5-2-2
After the thrusters on set 2 I felt like throwing up and had to rest like a good 7 or 8 minutes before I could go on. Next time I am gonna try breaking stuff up into more manageable sets and see how my time is affected.
Was able to use the 95# but had to break into several sets. Had to substitute 130# pulldowns.
As prescribed. Not great compared to some of what I'm seeing, but it's about 6 minutes quicker than the last time I did it, so I'm stoked!!