August 13, 2004
Five rounds for time:
Run 400 meters
95-pound barbell thruster, 21 reps
Post time to comments.
The MALS-41/AIMD Fort Worth "Monster Mash" gang.
Dr. Jim Cawley of Dynamax joins the CrossFit Team for the Colorado State Patrol/CrossFit weekend. http://www.crossfit.com/mt-archive2/000502.html
Posted by lauren at August 13, 2004 5:46 PM
Is it 21 total reps OR 5 sets of 21 reps?
That's 1 set per round of 21 reps.
I'd like to nominate this workout to be a benchmark workout. It involves 2 more 400s than Helen, and 60 more 95 lb thrusters than Fran. Any takers?
29 minutes, had to drop to 75# for rds 3,4,5 to maintain form. Everytime I finish a great WOD like this one I want to do it again to cut out the wasted time!!
39:40 95lb thrusters. Just went through the motions today but worked on form. Not much energy this morning.
Broken thrusters with 20 kilo. Almost saw Pukie.
Yes this is a tough one.The 4th and 5th 400m were very difficult.My 6 year old daughter paced me on her bike and I struggled to catch her.I once ran a 49.3 400m-not any more!!!
25 minutes . . . but the thrusters were only 65 pounds, and even that seemed like too much (had to break all sets after the first one).
Really wanted to do this WOD, but I'll be without weights for the next week and I wanted more CNS stimulus, so I did a variation of Sunday 040718's WOD (Deadlift 1.5xBW/ Bench Press BW/ Clean .75xBW).
10,9,8,7,6,5 reps of 250# DL/ 10,9,8,7,6 reps of 135# Clean and Jerk in ~45 minutes. Bodyweight = 160-165#.
Last time I did 245# deads, 125# cleans, and 135# bench presses, so I wasn't very surprised when I didn't make it all the way through this one.
Finished with Straight Body-Lift negatives and partials and Janda Sit-ups.
For future reference, in a case like this is it better to break up the 21 rep set if you can't do the prescribed reps at the given weight? Or should you drop the weight until you can do 21 straight?
Day 3 of Crossfit for me, total time was 57:35. Learned a valuable lesson in pacing from the first round. All 95lb thruster sets broken like crazy (round 1 7-4-5-3-2, 3x7 after that).
I have a question on Muscle ups. I can now get two in a row, but I have trouble maintaining the false grip when I drop down from the top of the dip. Is this common, or do I have a weak grip? Is this a problem that takes care of itself as you do more reps? Or do you reset the grip every time?
5x 2min.rope jumping+ 21 bar thrusters@42kg.
Rope jumping is a bad idea,except you like that extreme burn in your traps and shoulders.
Watch battery died on round 3 (I think I tired it out). Time was under 40 minutes, over 30. Felt very slow on the run and my knees ached toward the end of the 4th and 5th rounds. All thrusters broken down into 3x7 or something close to that. Pukie chased me on the last 2 rounds of 400m run. Like Guy, I once ran sub 50 400's. I doubt I was finishing these in 1:30.
20:52 - 70# thrusters (two 35# powerblocks)
The first 3:00 minute round had me thinking I was going to be handily under the 20 minute mark. At the beginning of round two I realized that was wishful thinking. Thrusters followed immediately with a hill climb were bringing on visions of Pukie. While the thrusters stayed strong (breaks at 12/9 for pacing), the 400 meter shuffles killed my time.
49 minutes, 75# thrusters
the sets went:
First three reps with 90#(ouch!), then three with 60#, after that I stayed at 40#.
Black belt test only 1 month away. Crossfit don't fail me now!!! Last quarter faster than first. Thrusters broken in (7,7,7) or (10,11) or (14,7). I hate being a gerbil, but I can't take the gym's weights outside during lunch.
400m on C2. Much pain. Maintained my 2k pace for intervals (1:22.0 33s ~325w). All thruster sets broken: 7-7-7, 7-7-7, 6-5-5-5, 6-5-5-5, 5-4-4-4-4. Needed 30-60" R between rounds and mini-sets. Shoulders totally smoked.
Sub'd the 95# bar with two 16 KG KB's, so the total weight was less. Elimintated Run/Thruster tranisition time and rested in between thruster sets. Held on to the KB's in a shrug position while resting. The rounds/reps were as follows:
Also, I had the priviledge of being associated with the guys in today's WOD photo--the MALS-41/AIMD Fort Worth Monster MAsh gang. I'm the knucklehead in the hat. We went 16 miles that morning with conditioning drills throughout. I've actually written a paper about the MONSTER MASH gang if anyone's interested. Feel free to e-mail me at:
email@example.com or firstname.lastname@example.org
and I'll be happy to furnish an electronic copy for you.
thrusters with 45, 65, 65, 45, 95x11/45x10.
only 4.5 hrs of sleep last night, but i dont know how much difference more sleep would have made, maybe better time, but prob not better poundages. this was rough.
21 minutes. tough one today.
wod as prescribed. time = 32:24
all thruster sets broken (3 x 7 @ 95#).
nothing hits me quite as hard as lots of thrusters...
added RDL (3 x 10 @ 135#) and bench (2 x 20 @ 135#)
that was a tough one! thanks!
45 minutes. I was able to do all 21 thrusters with 95 pounds each time, but I could barely get beyond a jogging long stride the last two 400s. I did the thrusters first, then the 400s (Th/400/Th/400/Th/400...in that order.)
I didn't like this either...
150# C&J 10x1. One minute rest between sets.
I wanted to start incorporating the chain work into some of my lifts so I hung a 6' length of chain (about 10#) off of each end of the barbell today (in addition to the 95#). Thruster sets broken beginning w/round 2 (21, 11/10, 7/9/5, 10/11 and 7,9,5). Shoulders were screaming by the end of round 3. 'Runs' were more like shuffles after round 2.
Time was 23:34.
Forgot to mention that I had my older brother, Scott along on this one. Although he didn't use the chains and dropped weight (down to 75#) for the last 2 rounds, he finished a 1/2 rep after me.
thompson - thanks for posting the paper. an interesting read and an inspiring program!
3 rounds in 20 minutes. 95# barbell thrusters were borken up in sets of 7 with 30 seconds rest between the 7's.
I'm on vacation with my 10 year old daughter Kaila, so I'm a day behind. I bought a $13 portable pullup bar for doorways to use in the hotel and brought my rings. After substantial testing of the bar with false grip ring pullups and dips last night, everything looked great for yesterday's ab attack. I haven't found a glute-ham machine that fits in a suitcase so I used my daughter. She sat on my back for goodmornings (subbed for the reverse hypers) and she sat on my calves for back extensions over the edge of the couch. In the first round, I split the 60 sec L hold into 2 30 sec ring L holds, but then on rep 12 of the knees to elbows the bar slipped. A little confused, I ended up substituting 30 leg raises off the floor for the knees to elbows and I used the desk chair arms for the L sit. I finished the 3rd complete round in 22 minutes, giving myself the 2 minute leeway for all the chaos. If anyone has ideas for better substitutions, I'd love to know them. I'm in the middle of DC so I'll substitute "Chelsea" tomorrow for today's WOD (assuming I can get the bar to hold).
I knew this would be nasty. I remember that last time we did this many thrusters I was not right for several days. I'm looking forward to several hot tub sessions tomorrow to accelerate my healing.
28.35, on a 95 percent humidity day. Of course the thrusters were light, just 65 pounds. Didn't want to even start this one, and was glad to finish.
26:05 with 65# thrusters 21/21/then 3x15/6
Next time use 75#.
49:06. Ran on the treadmill.
29:32 ran on tread mill with 95# thrusters
this one was alot harder than I thought it would be going into it.
19:11 for five rounds as prescribed.
Blistering workout, definately a good candidate to be a benchmark workout.
roughly 30:00 (plus-minus a minute). 65# thrusters. Run around the block was a bit more than 400meters, but just a wee bit.
Thought this would put a hurting on me, and boy was I right. 3rd set was broken, but rest were solid. Took the weights outside which was nice.
Did the workout as prescribed (95 lbs.). I did do this on Friday afternoon...just didn't get a chance to post until this morning.
dublugg....44:13 five rounds as prescribed, run on treadmill w/3.5 incline (for now I'll let the t'mill keep up my pace, I have to learn to run again.
for my future ref: settings @ 7.5,7.0,6.0,6.5,6.5
Also a Q: Thrusters done correctly are accelerated off the clavicles with a jump & very little shoulder/arm push? The feedback from my rotator cuff; done wrong = hurts, done right = no pain seems to indicate this.
A day late due to Charley.30 minutes weight and distance as written.Runs were awful. Thrusters are improving
R1 16/5,R2,3+4at7-7-7, R5 8,8,5.
Time = 28:46
1st round - 21 (42.5kg)
2nd Round - 18/3 (42.5kg)
3rd Round - 11/7/3 (40kg)
4th Round - 11/5/5 (40kg)
5th Round - 10/5/4/2 (40kg)
Time - 19:17
Thrusters w/ 2 - 1 pood kettlebells
Rounds 1-2 21reps
Rounds 3-4 11/10reps
Round 5 21 reps
This one was pretty tough. Pukie was lurking on the premises during rounds 3-4, so I broke up the thrusters. In hindsight, I probably could have done 21 reps on all sets. Thankfully, he didn't get too close this time.
After the first set of thrusters, I thought I'd pinched a nerve in my lower leg, as it was tingling all over. Looking down, my leg was covered in ants. I had been standing in an ant's nest while I did the thrustrers.
3.5 rnds in 26:05
I should have listened to myself and started at Kelly's #70 weight as I was trying to fool myself into thinking I could do this in under 20 mins with a lower weight. However, testosterone/pride/stubborness took over and I started at the full 95#... only to quickly drop to 85#-80#- (and the last two and a half rounds at 70#). This was one of the hardest WOD's in a long time (for me that is). Good work all of you who even finished with the full weight.
3.5 rounds with 95lb in 20mins. I had it in my head that this was "as many rounds on 20 mins", not "time for 5 rounds". I could have done 4.5 but I doubt I had more than 4x21 of thrusters in me. 95lb gets real heavy after round 2...
27:31; 35# dbs and run (shuffle) on t-mill. Broke all thrusters at 12/9 except for one stray 13/8. Thruster form not good; concentrated on keeping on heels instead of toes with mixed success.
12 ab-mat situps
12 ab-mat back extensions
65lb. thrusters x 21 reps
1/2 mile run
65lb. thrusters x 21
1/2 mile run
Took it easy, wondering when I am going to stop being so sore!
21:27 Subbed 400M row for runs (inside gym).
95# thrusters were pretty solid.
Attempted this Sat. morning after a week's vacation and battling a mysterious stomach virus. Needless to say, not even up to my pathetic pre-vacation standards. Managed 4 rounds using the C2 and running. Thrusters were at 90#, not very deep as I lost some flexibility (or maybe never had it, who knows?) during the week off. Basketball Sunday; Chelsea on Monday?
By round, all at 95#
Heart rate in the 150's immediately after
95# thrusters, 400m runs 95F/humid (for SLC)
thrusters broken into sub sets of 10,6,5 and 6,5,5,5 in the last 2 rounds.
I am happy to have done the weight as designated,it sets a personal bar for me, now to whittle the time down. Thrashed.
I am a bit behind due to a vacation I took. I did this workout today with 90lb barbell and running on a treadmill. I started at 9 mph and ending at 6 mph. When I finished the workout I could barely lift my half bottle of gatorade. It feels so good!