October 26, 2004

Tuesday 041026

For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95 pound Barbell thruster
Knees to elbows

Post time to comments.


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CrossFit Rugby.

Posted by lauren at October 26, 2004 7:41 PM

This is concerning Walking Lunge Steps.

'Steps' as in walking stairs or taking the prescribed reps in paces? Like right lunge is one step-rep followed by left lunge is step-rep two, etc?

thank you

Comment #1 - Posted by: xkawikax at October 25, 2004 7:51 PM

I don't think they are prescribing stairs. I think you are correct that right lunge is one step/rep and then left lunge is two, etc. (Walking forward, not stationary lunges)

Comment #2 - Posted by: Tony B. at October 25, 2004 8:33 PM


but I used less than 95# for the thrusters

Comment #3 - Posted by: dave k at October 26, 2004 4:32 AM

Pull ups followed by knees to elbows? My prediction is...pain.

Comment #4 - Posted by: Mike Y at October 26, 2004 5:55 AM

28:47 as prescribed. Thrusters killed me as well as grip during knees to elbows.

Comment #5 - Posted by: KevinA at October 26, 2004 5:55 AM

I sorry but can anyone explain what we are to do during the 21 18 15 phase of the WOD?

signed New Guy

Comment #6 - Posted by: Norm at October 26, 2004 5:58 AM

Too much for me today.
Completed first three rounds only. Used 75-pound BB for thrusters.
Time was 23:10 for about 60% of the prescribed reps.

Comment #7 - Posted by: Fred at October 26, 2004 6:18 AM


21 reps Walking lunge steps
21 reps 95 pound Barbell thruster
21 reps Pull-ups
21 reps Knees to elbows
18 reps Walking lunge steps
18 reps 95 pound Barbell thruster
18 reps Pull-ups
18 reps Knees to elbows
ect... down to 3; for time.
complete each exercise before moving on to the next

Comment #8 - Posted by: jdg at October 26, 2004 6:19 AM

You're supposed to do 21 walking lunges, thrusters, etc..
Then do 15 walking lunges, thrusters, etc.
From 21 reps down to 3. That makes for 7 overall rounds.
Tough WOD today!!

Comment #9 - Posted by: Fred at October 26, 2004 6:19 AM

Can someone authoritatively tell me what 'WOD' stands for?

Comment #10 - Posted by: Justin C at October 26, 2004 6:25 AM

Waiting On Death

Comment #11 - Posted by: Ambient at October 26, 2004 6:41 AM

"WOD" = Workout Of the Day

Comment #12 - Posted by: Gunnar Gorder at October 26, 2004 6:47 AM

lol@'Waiting On Death'

Time: 23:11

Yay, my birthday! Couldn't have asked for a better present. Nearly puked during the 12's so hung out the window for a minute until my digestive system calmed down.

Comment #13 - Posted by: Graham at October 26, 2004 7:07 AM

This one looks to be a prescription for pain. I can't wait to this WOD this evening.

Comment #14 - Posted by: brian_g at October 26, 2004 7:19 AM

A horrific start to the day.As Written.Turned into a gripfest on the slick stainless bar at the Y this am. 29:13

Comment #15 - Posted by: Ed Velasco at October 26, 2004 7:27 AM


As designated (95lbs.). Time includes puking/recovery...while a guest at a gym in Beaumont TX. I'm sure I made a great impression. This was also done following a swim workout.

Comment #16 - Posted by: Matt G. at October 26, 2004 7:55 AM


This was brutal. I will hurt tomorrow.

Comment #17 - Posted by: Michael P at October 26, 2004 7:56 AM

Going to try and get this in tonight. If not back in 1 hr. send in help. Look for pool of sweat and pukie.
WOD= with out denial

Comment #18 - Posted by: Ron N. at October 26, 2004 8:13 AM

31:35 WIPED OUT!!

Comment #19 - Posted by: jack at October 26, 2004 8:21 AM

25:12 - 75# thrusters

Thrusters were more challenging after deep long stride walking lunges; "three gasp" breaks on the top sets at 11/10, 11/7, and 11/4. No breaks on the remaining thrusters and no breaks on any pullup sets despite my panting.

KTE killed me again, as usual. The four top sets were broken into sets of 5s or 6s - hey, it's better than 2s and 3s it used to be! At the nine rep set I made a little discovery: I added a little kip and was able to finish straight through with some left over....I don't know if that's acceptable form but sure made them easier!

No grip issues with anything today - amazing.

Finished with some 15# cb work.

Comment #20 - Posted by: kelly moore at October 26, 2004 8:24 AM

It's not looking good when you start to cook on your rest periods...

I started the day with 4 miles of fartleks.

21 = lunges x21 (used 25lb dumbbells for all sets); 95 lb thrusters x4, failed (from here on out I used 75lbs); 75lb thrusters x8,7,6; pullups x21; Knees to elbows x11,10.

18 = lunge unbroken; 75lb thrust x10,8; pu's unbroken; k to e x10,8.

15 = lunge unbroken; 75 lb thrust x10,5; pu's unbroke; k2e x10,5.

12 = lunge unbroke; 75lb thrust x8,4; pu's and k2e unbroken.

9 = all 9's unbroken.

6 = all 6's unbroken

3 = all 3's unbroken.

This took me 56:32, waaayyyy too long. My rest periods were substantially longer than my work periods... blame the fartleks.

Comment #21 - Posted by: Nic Nakis at October 26, 2004 8:29 AM

Do we use any weight for the lunges?

Comment #22 - Posted by: Mike Johns at October 26, 2004 8:31 AM


Comment #23 - Posted by: Steve M at October 26, 2004 9:20 AM

Mike Johns-

No weight needed! I think it will be plenty burly without.

Comment #24 - Posted by: Robb Wolf at October 26, 2004 9:44 AM


My mods

walking lunges
90#bb thrusters
pull-ups with assist
knees to chest

Comment #25 - Posted by: larry at October 26, 2004 9:56 AM

did my wife's favorite workout instead:

3 rounds of
. run 400m
. 21 box jumps
. 21 db swings (50# for me, 15# for her)
. 21 knees to elbows
. 21 db thrusters (100# for me, 30# for her)
end with another 400m.

pretty similar to today's wod, but i should probably work the pullups tonight.

Comment #26 - Posted by: JC at October 26, 2004 9:57 AM

37:10. Used 65lb for thrusters, pullup assist. And my knees-to-elbows were more like knees-to-chest/shoulders. I have been humbled! Now I'm learning the ways of CrossFit!

Comment #27 - Posted by: Chris Q. at October 26, 2004 10:10 AM

Barbell Thrusters with 75#
Weight Assist on the Pullups.

Thrusters felt good today but some rounds were broken.


Comment #28 - Posted by: Bob Cornute at October 26, 2004 10:25 AM

58 minutes doing 45-65 lb thrusters. Rest as prescribed.

I envy you guys that can puke on this because my arms are giving out on the pullups too much to be able to get a crazy cardio workout going.

Comment #29 - Posted by: Justin C at October 26, 2004 10:41 AM

Short on time, so for 20 miutes did: 10 reps of each of the exercsies with minimum rest btwn sets. GO ARMY, BEAT NAVY!

Comment #30 - Posted by: Eric V at October 26, 2004 11:03 AM

.....third time at WOD.....

....used 50lb dumbell for thrusters but after 1st round of 21 kept all other thrusters at 18...

.....need better form on k to e.....

.....gives new meaning to the old saying "the value of exercise is that it teaches you how to suffer"....

.....lunch is coming....fun.....


Comment #31 - Posted by: BJ Perry at October 26, 2004 11:05 AM

Well I did everything as Rxed, with 25# lunges. Broken sets on the 21 and 18 thrusters, and the knees to elbows were horrible because of the stress on the rotator cuff (too much KB work yesterday). Took me a pitiful (in my own eyes) 35 minutes, with pukie meeting me in the gym's parking lot.

Comment #32 - Posted by: Mike J at October 26, 2004 11:09 AM

Used 75 LB barbell. Pullups in sets of 6-10 reps each. KTEs were tough following pullups.

Comment #33 - Posted by: Mike Y at October 26, 2004 11:37 AM

For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps (no breaks)
95 pound Barbell thruster (11,6,4/6,6,6/5,5,5/6,6/6,3/6/3)
Pull-ups (7,7,7/6,6,6/5,5,5/6,6/6,3/6/3)
Knees to elbows (7,7,7/6,6,6/5,5,5/6,6/6,3/6/3)


Comment #34 - Posted by: jdg at October 26, 2004 11:42 AM

This kind of workout kills me. I DNF'ed at 40 minutes, completely out of energy (and breakfast). Every time I start thinking I'm getting in better shape, something like this happens and I am reminded that I am not and never have been in shape. I can only hope that another year of this will get me to some minimum level of fitness... Sigh.

21, 18, 15, part of 12. Many breaks. Stopped at 40 minutes.

Comment #35 - Posted by: Ambient at October 26, 2004 12:19 PM

Lowered thrusters to 75 lbs. Did the rounds of 21,18,15,12. Total time of 33:30.

Comment #36 - Posted by: Mark G. at October 26, 2004 12:23 PM

One question on the knees-to-elbows:

Should we do them with our arms at a straight dead hang, or should we hold a sort of half-pullup, basically bicep curling our arms so that they're at a 90 degree angle from fore-arm to upper-arm?

Comment #37 - Posted by: Justin C at October 26, 2004 12:59 PM

Hey Ambient hand with it>
Today I forgot to write the WOD down B4 going to the cop gym so I forgot about the walking lunges. Subbed push ups instead.

Comment #38 - Posted by: eric at October 26, 2004 1:01 PM

As perscribed, what took so long!

Comment #39 - Posted by: phil at October 26, 2004 1:09 PM

AS RX'ED 28:45

Comment #40 - Posted by: Lance at October 26, 2004 1:15 PM


subbed in situps for knees-to-elbows (sternum still hurting from taking a few too many shots to the chest in rugby) - not that it made any difference (other than keeping this workout to under and hour!); I was slow as molasses and nearly passed out at the end of it all.

lunges - bodyweight and all unbroken
95 lb thrusters - broken sets
pull-ups - broken sets
situps - unbroken sets

Comment #41 - Posted by: Patrick at October 26, 2004 1:25 PM


Had to take too many rests due to my weak pullups and knees to elbows. I also subbed squats and pushups for the thrusters.

Comment #42 - Posted by: Nick Holley at October 26, 2004 2:10 PM

38:45 as RXed. This one builds toughness.

Comment #43 - Posted by: John Walsh at October 26, 2004 2:11 PM

I also have a question about the knees to elbows. When I do them my pull-up bar is low enough that I do a toe touch on the floor then go back up, I do not bounce just touch. Some one told me that would make them easier, but to me it feels harder to keep flexed and not be able to swing back up.

Comment #44 - Posted by: Reed at October 26, 2004 2:59 PM

20:50..humidity spike made this a most uncomfortable experience.

Comment #45 - Posted by: RUTMAN at October 26, 2004 3:22 PM

This was one of the roughest I've ever done. Nicki said I was cyanotic by the end. 33:01 and couldn't have done better today.


Comment #46 - Posted by: Robb Wolf at October 26, 2004 3:27 PM

Should I start the excuses now? No, I'll just report our times.
Jeff no mods

Connor 45# thrusters

Comment #47 - Posted by: Jeff at October 26, 2004 4:04 PM

21:30 as written. The thrusters killed me. Had broken sets on sets 2 and 3.

Comment #48 - Posted by: Todd H at October 26, 2004 4:05 PM


Havd to substitute situps for k2e do to wrist injury. i have very little grip strength right now. The pull ups are still broken.

Comment #49 - Posted by: WoodyW at October 26, 2004 4:18 PM

26:16 WOD
After I finish WOD I cooled down with a 1 mile run that took 6:12

Comment #50 - Posted by: Travis Williams at October 26, 2004 4:29 PM

45 min. Slow!

Worse, I used 45 lb. bar for thrusters. I continue to have difficulty moving weight into or out of the clean position (or even holding it there). I think that's partly from poor wrist and shoulder flexibility (kills my wrists). I should put these into my warmup.

Also, most of my knees-to-elbows were more like squirrels-to-jello.

Comment #51 - Posted by: Rene' at October 26, 2004 4:47 PM


Used a 45# barbell for thrusters, and a Gravitron for pullups. Knees to elbows were the most challenging, Pukie right by my side.

Comment #52 - Posted by: Scott Arnold at October 26, 2004 4:51 PM

"I cooled down with a 1 mile run that took 6:12"

Talk about a cool down! Wow.

Comment #53 - Posted by: Paul Theodorescu at October 26, 2004 5:36 PM


Comment #54 - Posted by: Gunny W at October 26, 2004 5:57 PM

20:00 subbing situps for kte. There is no way I could have done kte without being there all day.

Comment #55 - Posted by: shane_t at October 26, 2004 5:59 PM

41:57 as Rx'd

Comment #56 - Posted by: Andy W. at October 26, 2004 6:14 PM

wow. subd 90# thrusters. most everything broken and painful. def a grip killer after having done that snatch wod yesterday and having replaced the last rotation with no exercise/lots of tailgating/another nd loss to bc. time to get back into it.

Comment #57 - Posted by: ediddy at October 26, 2004 6:31 PM

my very first wod!!
subbed rows and situps for pulls and fte due to elbow injury.
never dreaded anything more than thrusters @ 15.
nauseous but kept my lunch.
time 33:25 with a few 30 sec breaks.
overall felt good though.

Comment #58 - Posted by: george brothers at October 26, 2004 6:51 PM

20:30 or so. One of the toughest WODs for me yet. Subbed sit-ups for kte and most of the pull-ups were assisted. I thought I was going to puke. Great workout.

Comment #59 - Posted by: brian_g at October 26, 2004 6:57 PM

39:13 w/ 85lbs barbell
Had to sub situps for knees-to-elbows after the 3rd round. Wife did scaled down variation in 30 mins.

Comment #60 - Posted by: Steve S at October 26, 2004 7:03 PM

75# on thrusters complete wod.
with bucket by my side just in case!

Comment #61 - Posted by: Preston at October 26, 2004 7:46 PM

65# on thrusters complete wod.
with bucket by my side just in case!

Comment #62 - Posted by: Preston at October 26, 2004 7:46 PM


didn't have a stopwatch today

Comment #63 - Posted by: Taha at October 26, 2004 10:24 PM

This was a tough one. I'm coming back after more than 3 weeks off with an upper respiratory infection, and this one kicked my butt. For the first time in a long time I wasn't able to finish a WOD. I did only the first round and part of the second, and that took me 17:45

Comment #64 - Posted by: Paul S at October 26, 2004 10:32 PM


Subbed 36 lb KBs for 95 lb barbell.

Comment #65 - Posted by: Willi T at October 27, 2004 5:32 AM

Thanks Tony B for the response

Comment #66 - Posted by: xkawikax at October 27, 2004 6:05 AM

had to rest between pull-ups and elbow to knees, still do not have the grip strength

Comment #67 - Posted by: stephenrossi at October 27, 2004 6:17 AM

ONE FULL HOUR! My head is hung in shame...

Working out in a gym at 5:00pm didn't help; constantly had to wait on the pull-up bar for pull-ups and knees-to-chests. Two sets into my B/B thrusters, some jack ass stripped my barbell. Not my day, but I finished the WOD. Yes, it was a good one nonetheless. Thanks...

Comment #68 - Posted by: Allen at October 27, 2004 6:54 AM

38:03. This was with liberal substitutions as well as broken sets. I am at home waiting for the FEMA guy to look at some damage from Hurricane Ivan so I did this in my garage and didn't have all the equipment I needed. Also, used 65 lbs. for the thrusters. Pukie was knocking but I kept him at bay. Most excellent workout.

Comment #69 - Posted by: Jack Walcott at October 27, 2004 7:45 AM

Preston, Taha-

Nice work guys!!!

Comment #70 - Posted by: Robb Wolf at October 27, 2004 7:49 AM

38:37 Little or no mods.
90# thrusters looked like "power thrusters" depth wise. Practiced afterward with 30# bar at full depth. Need to work on confidence in this area.
21 pu's done on Gravitron; all others were regulation.
Lunges deep and unbroken.
KTE: More like knees to armpits after 1st round. Forearms begged for mercy; had to keep switching grip to finish.

Comment #71 - Posted by: Ron N. at October 27, 2004 8:20 AM

Falling a day behind again. Rests - to many, to often on this WOD. I did manage not to rest BETWEEN exercises, though. Thrusters (except for round 1) and pull-ups were broken until the sets of 9. KTEs had the most minisets out of all the exercises. Time was 23:05.

Comment #72 - Posted by: Ryan Atkins at October 27, 2004 8:57 AM

26:52 as perscribed

all thrusters and lunges unbroken. Phil you need to practice kip

Comment #73 - Posted by: T. Rain at October 27, 2004 9:39 AM

I had snacked on peanuts 90 min before the workout and thought that time would be enough
Pukie tapped my shoulder and boy was it close
this time
This was indeed the hardest WOD so far

Comment #74 - Posted by: NilsT at October 27, 2004 10:01 AM

An easy WOD does not exist.

Comment #75 - Posted by: gradymac at October 27, 2004 10:34 AM

only 1 day behind now...
DNF the 6 & 3-rep rounds due to strict limit of time today so, 30 min through the 9's. The 18's were by-far the hardest, having been winded from the 21's. Another "tougher than it looks" WOD. Thanks.

Comment #76 - Posted by: Alex M. at October 27, 2004 10:52 AM

Broken sets.
Various amount of assist on pull-ups.
75lb BB

T = 30min

Comment #77 - Posted by: C_Mel at October 27, 2004 11:53 AM

Holy crap!!! That was the hardest workout I have done so far. My time was 28:40 but I still feel bad!

Comment #78 - Posted by: Mark Medlin at October 27, 2004 12:28 PM

Thrusters with 37.5# dumbbells. Breaks on thrusters down to 12s, ktes down to 9s, had to break the 15 rep pullup set - mental lapse.

Warmed up with 20 min of the 35# clubbell; probably not the wisest, choice, say my shoulders.

Comment #79 - Posted by: Lynne Pitts at October 27, 2004 6:10 PM

Ugh.. A day late on this one. Done at about 60% volume, having to work 11-12 hour days all this week. Not a whole lot of energy.

I did 15-12-9-6-3, for 45 total reps of each, it still was brutal. Time 14:04. Thrusters and KtoE broken.

Hit a few gymnastic holds, and Deads 250X3, 260X3.

Comment #80 - Posted by: Scott at October 27, 2004 6:10 PM

Late entry. We did this yesterday but forgot to post.

Wife: 29:20 w/ 45# BB thrusters, asst pullups, & knee raises up as high as she could go w/ straight arms

Comment #81 - Posted by: Eric 2 at October 27, 2004 6:37 PM

36:25 with 45# for the thrusters. I tore some enormous rips in my hands which made the last three sets real fun :)

Comment #82 - Posted by: Nicki Violetti at October 27, 2004 7:40 PM

about 50 min.

Lunges: all unbroken
Thrusters: first set w/30# dumbells, rest with 25#
Pull-ups: Well they all got done, no help
Knees to elbows: Hands are still healing from prior workouts so I gave them a break here, did double the sit-ups on high incline instead.

Comment #83 - Posted by: ChemGirl at October 27, 2004 7:53 PM

Worked out at HQ today. Greg A. put us through row, wall ball, box jumps, 95# deads, pull ups and dips - 2 rounds of max reps in however long it took teammates to row 300m / 150m. Great class!

Comment #84 - Posted by: Nicole at October 27, 2004 10:22 PM

36:00 minutes. The toughest WOD so far. Thought about puking during the 12 rep sets. Held onto shower door and turned water on cold to keep from going down after workout. WHY DO WE I KEEP COMING BACK FOR MORE????????????????

Comment #85 - Posted by: David Rodlund at October 28, 2004 1:06 AM

took 59 mins to complete 21-18-15-12 rep rounds, then had to leave. first wod i haven't finished in a while. had headache. used 90 lb for thrusters. tweaked knee a bit.

Comment #86 - Posted by: kevin o at October 28, 2004 4:24 AM

Just under 40 minutes, as Rx'ed. Depressing.

Comment #87 - Posted by: davidjwood at October 28, 2004 7:02 AM

Am dead! Tough WOD. Did not think I would make it through.
Walking lunges: did prescribed number for each leg. Eg. @ 21 reps did 42 total steps and so on.
95 lb thrusters: Broken sets until at 9.
Pullups: Broken sets and negatives until 6.
Knees to elbows: Only able to do 1/2 way.

Total time: 41:28:80

Comment #88 - Posted by: Jonathan B. at October 28, 2004 7:15 PM

really felt pukie coming for the first time...

40 minutes
every thing except lunges broken until 9s


Comment #89 - Posted by: Murph at October 28, 2004 8:51 PM

This workout was a killer. it was tough getting through the 21, 18, 15. Some broken sets. sustituted pullups with pulldowns after burnout of each set.

Comment #90 - Posted by: Robert at October 29, 2004 1:15 PM

95# thruster sets broken into 2 subsets through the 12. all done to rock bottom depth.
most pullups done near deadhang (broke sets 18,15 in half)
lunges and KTE done strict.
Did this with Tom H., and we just kept chipping away at each other, playing "no slop" WOD.

Comment #91 - Posted by: Jim Howe at October 29, 2004 3:26 PM


Only got to 12 before quitting. Nice workout.

Comment #92 - Posted by: Pappas at October 29, 2004 7:41 PM

yuk. broken sets and me. kept form. 41:11

Comment #93 - Posted by: ajq at October 29, 2004 7:52 PM

Finally got the opportunity to do this. Unfortunately, I felt like crap. I was dizzy after the round of 18, felt Pukie around the corner, and had cramps for the first time since starting CF in June.
Finished in a puddle on the cold concrete after 44:37 of pure joy.

Comment #94 - Posted by: Tony B. at October 29, 2004 8:49 PM

37:00 using 65# on firtst set of Thrusters, 55# for all other sets. All else as rx'd.

Comment #95 - Posted by: Nicole at October 29, 2004 9:22 PM


as per

Comment #96 - Posted by: Tim 'crack' H at October 30, 2004 12:05 AM

21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps (all unbroken)
75 pound Barbell thruster(7-7-7/6-6-6/5-5-5/6-6/9/6/3)
Jumping Towel Pull-ups (continuous with frequent brief rests between reps)
Knees to chest (5-6-10/6-6-6/5-5-5/6-6/9/9/3)
Time= 44:51

Comment #97 - Posted by: Paul Theodorescu at October 30, 2004 9:15 AM

Ready to stop after 3 rounds. Finished the 4th round and stopped at 48:00. Great workout, I laid on the floor for 5 mins after going upstairs. 2 hours later and I feel great.

Did everything thing as perscribed with full butt to the ankle thrusters using 95lb barbell. All sets broken except lunges.

At 35 crossfit has me in the best shape of my life, doing workouts I would not have thought possible in the past.

Comment #98 - Posted by: LB at October 30, 2004 2:02 PM

23:40 as Rx'd

I'd read a fair bit about this WOD before I got around to doing it. It really was a tough one - I felt like I was on the edge of a Pukie visit and blacking out for a large part of it.

Awesome heart-starter...!

Comment #99 - Posted by: Pat at October 30, 2004 11:11 PM

23:14 as RXed. Very tough!

Comment #100 - Posted by: David Heyer at November 1, 2004 6:03 AM
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