Ok. So there's no chance of me doing 50 reps at 45 pounds on the thruster..

What's more important?

The weight?

Or the reps?

Steve,

There are a couple of options. Don't assume that you have to complete the prescribed reps in a single set. Breaking up the 50 rep set into smaller sets is possible. If the weight is still too heavy, try using 20lbs dumbbells or whatever weight is reasonable. If the weight is too heavy, you'll be wiped out for the rest of the circuit.

Being able to complete the set in a single effort is always my goal, but you'll find other very viable opinions on this discussion board as well.

Train safe!

Phil

Also, I'm almost certain that the 45lb thruster is with a barbell, not 2 45lb dumbbells.

Just to clarify.

Phil

Coach - Alternatives for the row?

Awesome job Connor-- at this rate, you should be doing +8 by the time you're 20:)

Check out April 1 2004 for the Row to Sumo Deadlift High Pull conversion...

2000m row = 200 SDHPs @ 45lbs.
1000m row = 100
500m row = 50

Ok, did another WOD - still not feeling great about my times and loads, but I'm getting it done.
did 2 10lb dbs for the thrusters (didn't know it was supposed to be a bar). Broke sets. Also did 110lbs of help on the asst. pull-ups - broken sets also (until the last group for both exs.)
38:10.

I think I went too hard on my first 1k, I was kinda wiped from it. My last set of thrusters was a solid 15 reps, and it took my HR to over 185... I had to lay down to recover after that set!

~45 mins

All weights and distances as Rxed. All sets broken, assisted pullups.

Did everything as prescribed.

C2 Rower
Rings for pull-ups

Time = 25:40

1st Round was the hump to get over in this one.

Jim

41:39. 1st time back into XFit in several months. Shame on me. PU's took forever in 3 rep sets. Broke thrusters into 10's and 15's. All in all I didn't feel too bad (yet!)

Thanks, Crossfit!

The Chelsea +4 is a typo, right? Right?

17:46.95

As designated. On business in Little Rock AR today...the gym I went to had a C2 (unlike my home gym) so I got to do it without subbing. Did this after a base lower body lift.

19:18

This is one of the best workouts I've done that use a rower in my opinion.

22:08 - C2 rower, 45# thruster with 10" block to measure depth, dead hang pullups

What a great WOD for continuing to work my "elbow straightening" program! Caught myself trying to start the rowing pull with slightly bent elbows - adjusted my focus to a correct pull, slowing the spm to 16 and using the same finger "hook" grip as used in the GS kb snatch. Certainly not my fastest times, but much better form.

Thrusters were done with my behind touching a 10" block each rep. Broke the first round at 20/15/15, the second at 15/10 and no breaks on the last round.

Dead hang straight elbow no kip pullups each and every rep. Broke the 30 at 20/5/5; the 15 at 8/7 and no breaks for the 9.

1x5 5# clubbell TGUs (very easy - even managed to keep my elbows locked)
1x20 double 15# cb pendulums (not surprised to find I was trying to keep bent elbows there too)
Broomstick snatch work

31 minutes. C2 Rower, 45# thrusters and Ring Pull-ups. The pull-ups were the weak spot on this one.

28:39:09

As recommended.
Broke thruster sets 15,10,10,15; 15,10; 15
Broke assisted pullups 15,15; 15, 9

21:10

16:47
as prescribed
had to break up the thrusters, never dropped the bar though just rested it on my shoulders
1st set of chins 17+13 the rest were unbroken
Pukie was knocking on the door but I didn't let him in :)

Nope, not a typo. I've seen Connor do it!

Are the 45 pound Thrusters barbell or dumbbell?

Christopher,

Barbell, I believe. So, an empty olympic bar would do the trick.

40 minutes.
Had to use assisted pullups.
No access to a rower, so I ran.

23:18

This was my first WOD in a long time and I'm using it as extra workouts while following a Westside Barbell type PL'ing routine. I'll be doing the WOD Tuesday, Thursday, and Saturday.
Hopefully this isn't to much but I may have to scale back each for a while. Today I substituted 100 lb pulldowns for the pullups since I can only do 4 pullups. Next time I'll use a jumpstretch band.

21:00

Nice consistent rates of 2:00/500m for the first round of rowing and 2:20 for the next 2.
First round of thrusters broken up.
First round of weight assisted pullups were broken.

Still at 10' on the 100' walking on hands challenge.

Welcome back Kelly.

21:47

pull-ups with assist, otherwise as posted ... thruster depth not particularly good, but got better over time.

25:30. Still using assisted pullups. Broken sets. But I feel like an animal this morning! Yeah baby!

Have been nursing sore ribs since DL workout two weeks back. Took longer to feel right than I would have expected. Probably needed a break anyhow. CF is much more taxing than the workouts I had been doing for over 5-yrs.

I have shown CF to friends and family and their response has been consistent- "you must be crazy if you think I can do that."

Back to WOD today....but in a toned down manner.

Bike 4-mins
25 Thrusters
15 Pullups
Bike 4-mins
15 Thrusters
10 Pullups
Bike 4-mins
15 Thrusters
10 Pullups
Bike 4-mins

Time 23 minutes

30 min. as RX'd using assisted weight in the pullups and broken sets on both thrusters and pullups for first two rounds. I was pleased not break up the 9's. Felt good. We did 75 pullups to sub for yesterdays rope climb and man was I slow on the pullups today.

Subbed SDHP per conversion guidelines.
Time: 32:26

21:33 as written

Did this one @ work so had to sub for the C2

For time:
45# SDHP, 100 reps (50,25,25)
45# Thruster, 50 reps (15,15,10,10)
30 Pull-ups (8,7,7,5,4)
45# SDHP, 75 reps (25,25,25)
45# Thruster, 25 reps (15,10)
15 Pull-ups (8,7)
45# SDHP, 50 reps (20,20,10)
45# Thruster, 15 reps (15)
9 pull-ups (9)
TOTAL TIME=27:22

I can already feel the pain of tomorrow's squats & mile!

sdlhpx100x45#
50x45# thruster
30 pullups
sdlhpx75x45#
25x45# thruster
15 pullups
sdlhpx50x45#
15x45# thruster
9 pullups
time=14:36

Used the SDHP conversions as outlined above. Confession: I am a pull-up specialist - the only time I get decent numbers is when I have an overhand grip and utilize a kip. Time to start working on weaknesses so I used an underhand grip for today's workout (still kipped) - lots of breaks during pull-ups with mostly sets of triples after round 1. Time was 18:33.

I had to rush for a conference call and only could do 1 pass
I did the 1000m row
50 thrusters
30 pullups - 17 minutes.

I think I'm hitting the wall and need to pass through the pain zone. I think I'm resting to much because I feel uncomfortable being that out of breath. Some of the above posted times are awesome and intimidating!

22:45 subbed SDHPs.

Would it be a better idea to do 30 reps and on down on the Gravitron or real puul-ups with considerably fewer reps? Or some combination of the two?

23:09, done as written
I came out of the chute too fast with 3:37 for the first 1000m row and never recovered.

27:55 with assisted pullups.

My shoulder is doing much better. No pain when lifting over my head. Still not 100% but at least I can do some of the WODs.

I'm sure I'll be hurting tomorrow but right now I feel great!

31:48
5 minutes on rower
thrusters 25+15+10
pullups 6*5

4 minutes on rower
thrusters 15+10
pullups 5*3

3 minutes on rower
thrusters 15
pullups 5+4

I forgot to write down the WOD before I went to the gym, so I did:
1000 m row
50 45# thrusters
30 (assisted) pull-ups
750 m row
38 thrusters
23 pull-ups
500 m row
25 thrusters
15 pull-ups
it took 38 minutes

28:40
Needed a lot of breaks on the thrusters.

36 minutes. prescribed weight on thrusters broken into 10s. Ring pull ups assisted. Took too much rest time between exercises so there is lots of room for me to cut this time down.

Ring pullups. Barbell weight over 45# but probably under 50#. I loaded 40# onto a bar that weighs over five pounds for certain but, to my best guess, under ten. Whatever. First row strong. Next three less so. Set a goal to finish in under 25 mins. Squeaked by.

24:58.

-D.

wod as prescribed
time = 23:06
like jim howe, i started out too fast on the 1000m and sucked wind from then on.

25:10 as RXed.

I broke up the thruster and pull-up sets into two or three groups.

Has Conner been posting his WODs? Let's have another look at this guy.

28:08 as Rxd
Like Mark G said, alot of breaks with the thrusters. They put a hurtin' on me.

32:24

Strap assisted pull-ups, SDHP for rowing, thrusters as written. Just happy to finish.

BTW: Coach, Lauren, et al. Thanks for an amazing weekend. Incredible.

Congratulations, Conner! That's fantastic! Keep up the good work.

18:53 as Rx

Rows were about 1:50/500m.
1st thruster set broken 25/15/10, others unbroken (I think. My memory sometimes fails me during the WOD) Pull-ups unbroken.

Wife:
32:35 - All sets broken
35# SDLHPs
45# BB Thrusters (as Rx)
Jumping Pull-ups

Good Job Eric's wife! Way to finish. You too, Eric that's an impressive time.

20:17. Did this one at Jim Howe's.

31:03

did the SDHPs and was wanting a rower...rowing is so much easier than SDHPs for me. everything was broken except for the 15 thrusters, 15 pullups, and 9 pullups. too much for my warmup and started heading into pukie territory going into the third round.

Did SDHP's and scaled the reps down to 75% (i.e. 75 SDHP's, 38 thrusters, 23 PU for round 1). Finished in 25:05, ending heart rate around 160 which must qualify for a 'cardio' workout. Need a C2 rower now after trying one in Colorado -- very nice!
For the seminar, it was great to meet everyone and learn tons of new information and ideas. It was an incredible weekend and I could tell should be repeated often!

30 min.
all sets (except rows) broken

I didn't do yesterday's workout (took a needed rest day), so pullups were faster than they would have been.

Some great times posted above, wow.

30:34
had to do the SDHP's as conversion, quite hard.
dizzy, but my kip pull-ups are getting stronger.

14:03'

As written, except SDHP 45# for rows.
SDHP 45# X 100
Thrusters 45# X 50
Pullups X 23+7
SDHP 45# X 40+35
Thrusters 45# X 25
Pullups X 10+5
SDHP 45# X 25+25
Thrusters 45# X 15
Pullups X 9

Pretty brutal - my arms are still shaking. Did DL 270X3;280X3 before WOD. Also, tried out my new ring pulley system as per a recent CFJ. Too much fun! Straddle planches, front lever, and kip to support all in just a few minutes of playing!

37:37
noticed c-2 rower had tension adjustment. used #1 this time. what's recommended? used 40lb bar for thrusters. pullups, while broken, felt good.

Time 28:24

Subbed SDHPs for row. Those things killed me. I was hurting bad the whole time. All sets were broken. Great workout. I am zapped.

One of the few Wodls I've felt I finished strong..good for this out of shape 205 5''8 ex bodybuilder (they're ALL out of shape... internally.
30:00 even
2 breaks on 50 thrusters
P-ups: sets of 5-8

23:01
Broke up first 2 rounds of thrusters and pullups; elbow still isn't happy with pullups.

Warmed up with Dan John's snatch workout.

Finished with 5000 reps of clubbells (Hi Coach!)

45 minutes as Rx'd

At least I'm consistent about being last. I swear my clock is wrong...

16:14

Rowing technique...what are the fundamentals/common mistakes/points of performance?

21:29 but I had to assist the pull ups with a slight push of my foot on a box. Lots of loud sucking noises to get more air, much grunting and gnashing of teeth.

subbed SDHP with 45# bar. Each set broken approximately in half.

24:21

Delayed pukie call, but no visit.

Coach and Lauren,
Just got home from the great weekend. Thanks for all your hard work. Showed Connor the pic. For all of you that asked, No it's not a typo, and yes my 13 year old routinely kicks my butt.

38 minutes

Modifications
alternating 25 and 20 pounds instead of 45 for the thrusters

QUESTION

From what I've gathered, most people on Crossfit use to be bodybuilders, and already then had great strength when they started. I, on the other hand, don't. Will I be able to increase my lifting weight using crossfit, or am I destined for sessions of half the prescribed weight?

18:38, only 20 pullups on 1st round (strength was gone and my heart rate was recovering)

subbed 25,18,12 45# deadlifts for 1000m, 750m, 500m row

15:35, a day late

20.42

A day late and more than a dollar short; still feeling a 10K row and the tabata sets (from October) done the last couple of days. Did this in 23:34. As usual astonished by those on this site who leave me gasping in their train. Kelly, Matt and Todd, this means you.

35:00 with broken sets on the thrusters and pull-ups in the first and second rounds. The towell pull-ups the day before caused some left shoulder RC pain.

25:03

27:15
After a week off, the rows were very strong. All times under my usual pull.
Thrusters felt good. Breaks at 15 at first, then powered through.
Pull ups still slow me down. Would have been around 20 min. had I gone the assisted route. For those of you using the Gravitron, give it a go doing singles, negatives, or jumping pull ups. You may slow down, but your strength in this area will increase!

24:45

The rower i use only has time so i did 6min(1000),4min(750), 2min(500). I did all my pull-ups dead hang felt i was using the kip too much.
All thrusters were unbroken

Steve,

I wouldn't say that 'most' of the people here used to be bodybuilders. It would be safe to assume that a lot of people who do workout tend to look to bodybuilding techniques for 'fitness' (a bad misconception). That being said, I wouldn't even say that bodybuilders are even that strong (in comparison to people who perform athletics that require true strength). . . but I am starting to tangent.

To answer your question - yes you will get stronger and be able to lift more weight just doing the WODs the best you can. Just make sure that you are doing as much weight as possible to complete the workout.

You also might want to check out the "Message Board" link on the left column of the main page. The message boards on this site are great and even have a search feature that allows you to search for keywords in the old posts. You might be able to use this feature to get more information on reaching your goal of doing the WOD without cutting back on weight.

24:53

Good workout.

Had to do this one today after the b 2 b tabata squats:

20:49:20 as Rx
with some break in the sets.

Trying to catch up with ya Grady Mac.

Neal

22:03. Good Job Jim Howe.

26:00
Subbed 45 lbs bar for rowing and 15 lbs dumbbells for thrusters. All pull-ups - dead hang.

22:41
had to break up sdhp into 25s
last 9 p/u were only negatives

26:42 as Rx'd

Thrusters partitioned by 15's and 10's, all pull-ups kipping by 5's.

26:00
cyrus = 16:18

29 flat. subtract 2:30 for all thr tips around the gym, 1st floor to 2nd, etc would make it 26.5mins. room for improvement on 50 presses and on chins.

24 minutes and change...not my best showing but i've been away for a while! hehe! feels good to be back! pukie was chasing me yesterday!

That was lots of fun. LOVE the rower :)

37:56

Did two 20lbs dumbells for thrusters. Most of the pull-ups where reguluar, Starting to really try and get that kip working, but not there yet.

After the seminar, I decided to take Coach's advice: Start slow and ramp up my workouts over time.

50% WOD (all reps halved)

500m row
25 thrusters
10+3+2=15pullups
375m row
25 thrusters
7+1=8pullups
250m row
8 thrusters
5pullups

total workout time: 21 minutes

27:55

25# thrusters
broken sets on both thrusters and pullups :(

25:46...man I was whipped from yesterday. My rear delts were killing me from the start and if I were rowing across a lake, it would have taken me 4 days at the pace I was going.

Go, Connor!

I was there for that, and it was AWESOME!

It's Fran Scorned!

30 min. as rx'd. The row was a killer as were the 30 pu's - tried focusing on my weaker pu grips (all except underhanded), it's amazing how MUCH weaker they are.

21:30

28:23

Subbed SDHP for rowing.
All pullups on Hoist gravitron #10-10-8.

21:10 as prescribed

Still struggling and sore! 22:51 for this effort with easy rows as I needed to use them for recovery!

Last night @ Brand X (pack workout)

Run 1200 meters
30 pound Thruster, 50 reps
30 Ring Rows
Run 720 meters
30 pound Thruster, 25 reps
15 Ring Rows
Run 480 meters
30 pound Thruster, 15 reps
9 Ring Rows

About 20 minutes (maybe 25) I missed the starting gun, so I don't know what time I started. :)

24:35

Did the SDHP instead of row. Hours later, the inside of my elbows/biceps are still stiff and hurting.

45lb SDHP, 100 reps (sets of 20,15,10)
45lb Thruster, 50 reps (sets of 10)
10 Pull-ups (2 sets of 5)
45lb SDHP, 75 reps (sets of 15 & 10)
45 lb Thruster, 25 reps (15,10)
10 Pull-ups (2 sets of 5)
45lb SDHP, 50 reps (sets of 5 & 10)
45lb Thruster, 15 reps (8,7)
10 pull-ups (2 sets of 5)

Time= 35:10

Did this as Rx'ed in either 24:28 or 29:28 (embarassingly, I forgot what the minute hand was on when I started). I hope it was 24 minutes.

Who knew a 45-lb bar could be so heavy?

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