October 26, 2004
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.
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?
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)
but I used less than 95# for the thrusters
Pull ups followed by knees to elbows? My prediction is...pain.
28:47 as prescribed. Thrusters killed me as well as grip during knees to elbows.
I sorry but can anyone explain what we are to do during the 21 18 15 phase of the WOD?
signed New Guy
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.
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
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!!
Can someone authoritatively tell me what 'WOD' stands for?
"WOD" = Workout Of the Day
lol@'Waiting On Death'
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.
This one looks to be a prescription for pain. I can't wait to this WOD this evening.
A horrific start to the day.As Written.Turned into a gripfest on the slick stainless bar at the Y this am. 29:13
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.
This was brutal. I will hurt tomorrow.
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
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.
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.
Do we use any weight for the lunges?
No weight needed! I think it will be plenty burly without.
pull-ups with assist
knees to chest
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.
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!
Barbell Thrusters with 75#
Weight Assist on the Pullups.
Thrusters felt good today but some rounds were broken.
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.
Short on time, so for 20 miutes did: 10 reps of each of the exercsies with minimum rest btwn sets. GO ARMY, BEAT NAVY!
.....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.....
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.
Used 75 LB barbell. Pullups in sets of 6-10 reps each. KTEs were tough following pullups.
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)
Knees to elbows (7,7,7/6,6,6/5,5,5/6,6/6,3/6/3)
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.
Lowered thrusters to 75 lbs. Did the rounds of 21,18,15,12. Total time of 33:30.
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?
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.
As perscribed, what took so long!
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
Had to take too many rests due to my weak pullups and knees to elbows. I also subbed squats and pushups for the thrusters.
38:45 as RXed. This one builds toughness.
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.
20:50..humidity spike made this a most uncomfortable experience.
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.
Should I start the excuses now? No, I'll just report our times.
Jeff no mods
Connor 45# thrusters
21:30 as written. The thrusters killed me. Had broken sets on sets 2 and 3.
Havd to substitute situps for k2e do to wrist injury. i have very little grip strength right now. The pull ups are still broken.
After I finish WOD I cooled down with a 1 mile run that took 6:12
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.
Used a 45# barbell for thrusters, and a Gravitron for pullups. Knees to elbows were the most challenging, Pukie right by my side.
"I cooled down with a 1 mile run that took 6:12"
Talk about a cool down! Wow.
20:00 subbing situps for kte. There is no way I could have done kte without being there all day.
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.
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.
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.
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.
75# on thrusters complete wod.
with bucket by my side just in case!
65# on thrusters complete wod.
with bucket by my side just in case!
didn't have a stopwatch today
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
Subbed 36 lb KBs for 95 lb barbell.
Thanks Tony B for the response
had to rest between pull-ups and elbow to knees, still do not have the grip strength
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...
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.
Nice work guys!!!
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.
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.
26:52 as perscribed
all thrusters and lunges unbroken. Phil you need to practice kip
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 was indeed the hardest WOD so far
An easy WOD does not exist.
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.
Various amount of assist on pull-ups.
T = 30min
Holy crap!!! That was the hardest workout I have done so far. My time was 28:40 but I still feel bad!
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.
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.
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
36:25 with 45# for the thrusters. I tore some enormous rips in my hands which made the last three sets real fun :)
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.
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!
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????????????????
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.
Just under 40 minutes, as Rx'ed. Depressing.
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
really felt pukie coming for the first time...
every thing except lunges broken until 9s
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.
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.
Only got to 12 before quitting. Nice workout.
yuk. broken sets and me. kept form. 41:11
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.
37:00 using 65# on firtst set of Thrusters, 55# for all other sets. All else as rx'd.
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)
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.
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.
23:14 as RXed. Very tough!