I'm the first one to post! Ahh yeah. ;)

This one is gonna hurt.

any suggestions for weight to use if subbing dumbells thrusters for barbell thrusters? 35? 40? 45? thanks.

Dan,
Pair of 45's ought to work just fine. Be warned, dumbbell thrusters are more challenging! Really points out the weak side of the body.
Nice link to the Strengthcats site. Some of those exercises will also increase sprint speed.

Oh, and nice picture. Why does Niki looked so happy just watching?

25:11

Ring pull-ups.

All sets broken.

32:25

65# Thrusters.

i saw some previous posts about scaling workouts, but can't remember where. would i be accurate in saying that since the weights here are for an "average" 175# male, they should be scaled to the cf'ers true weight and then, if the cf'er is female, another 20% knocked off. i think i saw the 20 figure on here a few days ago and just wanted to make sure that i was scaling "correctly". is this what others here do?
thank you

another thing--is there any scaling as far as reps with BW exercises (pullups, pushups, dips etc) thank you again

A friend of mine has been on at me for weeks to make use of a free pass he has for the gym, sorry "fitness centre", that he attends. I have finallygiven in and will be going with him tonight. I'll try my darndest to introduce some WOD action to the proceedings, but I doubt with much success.

His words when I agreed to go were: "Good, you'll get a proper workout done for a change". Sorry? I showed him the chipper from Monday and he still thinks that I am somehow not doing proper workouts? There's no hope for some people! When I told him about Cindy from last Weds, his response was: "sounds alright I suppose - what about your abs though?" Brainwashed!

21mins ...but I had to drop thrusters to 70# BWT @ 150#

Kls, I am by no means an expert, and other more qualified people may weigh in with better advice, but I say just scale the weights to whatever is manageable for you (without being too easy of course!). You know best what your abilities are, so feel free to adapt the WOD to your requirements.

Time 25:37

[whine]Running hurts so bad.[/whine]

An awesome workout though. I know we have "pukie" and "belchie", but anyone ever meet their distant cousin "spittie"? "Spittie" and I had quite a long conversation during and after this workout.

35 minutes. Thrusters at 65#. I go home tomorrow!

Not sure if anyone will much notice, but I will not be doing the WOD for a while since I broke my ankle (and tore a ligament) Tuesday night playing basketball. I'm going to be doing Stew Smith's pyramid of push ups, pull ups and sit ups 4x per week, and hitting any WOD I can that doesn't involve the lower body, or standing up for that matter, I'm non-weight bearing for at least 2 - 4 weeks. Crap!

-Philip

Rest well Philip. I tore up my ankle 4 years ago playing B-Ball and it sucks. Couldn't run well for a few months.

21:32 - 75# thrusters, butt touching 7" block each rep

Fran's big sister nearly had me visiting Pukie...

Phil, heal up quick. Injuries are no fun.

I'm a day behind in the WOD, but I think any WOD involving running and then doing thrusters is one of the toughest cardio workouts. Maybe 1.5 - 2 years ago, I remember a workout involving 400 or 800 meter sprints and 21 rep front squats. You're breathing really hard and then you have squat deep with weight over your heaving torso.

Does anybody know what the elbows are doing in the low position on thrusters? My instincts tell me to pull them into the body and back a little. It feels better when I do this because it increases the upper body tension (a Pavel Tsatsouline concept) and thus makes it feel more stable.

Any opinions?

Sorry to hear about the injury. I love the game, but don't play it much anymore because I was seeing too many of my friends go down. Wishing you a quick recovery.

Ouch! This one hurt.

34:10

All run sets unbroken :)
Thrusters very broken and by the end I would only call them Thrusters because my knees bent. The only really good thing for me was all pullup sets were unbroken so at least there is one new PR.

I forgot did all sets as RXed.

Kelly, you are a machine. Great time!

Phil, heal up quick. Injuries stink, but you will be back at it in no time.

23:55
Shoulders are fried. Threw in some front squat work yesterday with the deadlifts and had very little snap in my hips. Shoulders doing way too much of the work.
Brian_g, I also met spittie. I think I would rather visit pukie and just get it over with.

lol

I'm still thinking that spittie is better than pukie, Kevin. IMO.

24:04
finished with recon ron
I also nearly met pukie today.

what does RXed mean?

26:54
Subbed runs for 1.5 mins rope sprint
Thrusters were done with 40% BW instead of 55% as I'm recovering from a slight knee injury and don't want to aggrevate it.
Pullups were strict dead hang door chins.
Everything except 2 sets of thrusters broken.
Tough one this.

28:00

Sub'd 75# for Thusters (last 3 rounds were broken 10, 5). PU's were done in 3 sets of 5 per round, mostly jumping. Run was about 475M.

Tim

22:35

I mistakenly did push presses instead of thruster:{
40# unbroken
pull ups broken
400 6:15pace

RXed = As prescribed.

kls - those are two different ways to figure out appropriate weights. Either use 20% or a percentage equal to what 95lbs would be to 170/175. But the easiest is to just use what is challenging but doable for you. That way you can consider both your history for what you can lift as well as how tired/fresh your muscles are. On some days you will be able to lift more than others. I test that out in the end of my warm up by lifting the weight I hope to use and seeing how hard/easy it is that morning.

I had posted a question about Kipping during pull-ups and have tried it. It helps alot to keep someone moving, but is a skill in itself! What I would like to know is if there is such a thing as a Kipping technique for Dips?

Thanks,

32:50.

In SoCal visiting a friend. I thought there was no gym in sight, so I went for a 5 mile run. I found rings and parallel bars on Venice Beach and thought "aha!" So, after the run, I did 5 rounds of 400m run, 15 squats, 15 parallel bar pushups and 15 ring pullups. Needed jump assist on the pullups.

Great workout! I'm fried.

Dan, KLS-

I agree with Gally...use whatever weight will allow you to do the RX'ed # of sets. I've got bad rotator cuffs so I have to go light on any shoulder movements. But...that's cool because Id rather keep my heart rate going/keep moving with the exercise with lighter weight than have to constantly break sets bc my shoulders are fatigued. Same goes with kipping on pullups, go ahead and do it, it'll keep you moving/keep your blood pumpin'! Yuuuuuuuuuuuuuuut!!!!

cf warmup 2 sets

5rds 32:00
1min jump rope 1min spin bike- each round
15 db thrusters 25 # unbroken
15 pullups broken
4th rd 5- 10 assisted
5th rd 5 jumping- 10 assisted

Gally,
Make a deal with your friend. Tell him you'll go to the gym with him for a week of "proper" workouts if he'll do CrossFit with you for a week. Even if you don't convince him that CrossFit is the way to go watching the human train wreck that occurs will be entertaining.

26:05
as rx'd
pull-ups broken: 10-5
brutal..awesome!

Today was a very difficult day for me...very tired...
3x
400m run
Barbell Thrusters (75lbsx15)
15 chin-ups

2x
400m run
barbell thrusters (75lbsx15)
15 LatPulls @120lbs

got to tired, Could'nt do the rest of the pull ups, had to substitute w/ lat Pulls.
Its a good day when you are SUPER tired during and after a workout....

33:58

as Rx'd

used 14" box to make sure that my squat depth was consistent from the 1st thruster to the last.
Thrusters: 15, 10+5, 10+5, 5+5+5, 5+5+5
Pullups: 15, 10+5, 10+5, 10+5, 5+5+5

31:10 as Rxed.

5 X :

- 400m (0.25mi) on T-mill at 8 mph and 0% grade
- 15 BB-Thruster at 75 lbs
- 15 Pull-ups

Time = 23:33

My shoulders are TOASTED!

Bob's Brilliant idea of using a box to measure depth turned my thrusters into a squat pluss a push press. I dont remember 95# being so heavy. It was killer today.

As rx'd

41:08

39:40 with 85# thrusters, all sets broken

During first set of thrusters, heard a loud "CRACK!" and thought someone fired a gun. Then I realized that I had smacked myself on the bottom of my chin with the barbell. Guess I really got it moving (Some day that will be funny.. not today)

weights as Rx'ed
broken sets

31:23

Mike Donnelly

Five rounds for time of:
Run 400m (1st:~1:40; last:~2:10)
95# Thruster, 15 reps (15/rest @ 9,6)
15 Pull-ups (all 3x 5)
TOTAL TIME=29:17 (4:49/5:56/6:14/6:255:54)

It looks like I have the worst time, again! I worked my a$$ off, too. Pull-ups crush me and I need too much time to recover. But, I'm feeling improvement. Being overweight can't help. 3rd week back at Crossfit after a 1 year layoff.

42:31.56

All 400s sub 2min.
Used 85lbs for Thrusters
Rounds 1&2 - No assistance on PUs
Rounds 3-5 - Required 50lbs, 60lbs & finally 70lbs of assistance to finish.

Is what Nicole's doing in the picture known as "coaching"?

Mike

42:43

Broken sets on everything.
thrusters (a2a) 95 lbs - 10/5; 9/6; 8/7; 7/6/2; 6/5/4
pullups 10/5; 5/5/5; 5/5/3/2; 5/5/4/1; 5/5/3/2

Had to lie down to recover during the final two sets (mini-blackout spells) - this one was brutal all the way through.

Brian G. - I thought I was the only one on this list finding spittle all over my face and clothing (yes, so very attractive) - nice to know I'm not alone!

Patrick - It's very attractive and you feel so warm and fuzzy inside. lol

Warm-up:
OHS 5x95, 15x125

Used 55# dumbbells for thrusters and a mixture of (mostly) overgrip and undergrip dead hang pull-ups. Running was on a treadmill @ 4 degrees incline. Usually one break on each set of thrusters. Many, many breaks on the pull-ups. Doubles by the last round. No spittle or pukie, but it did seem like I was passing out a couple of times. Very tempted to skip the last two rounds, but I made it, slowly. Time was 32:02.

Nasty day!!

sub'd jumping rope for running.

Around 35 min as Rx'd, and was definitely out of the "Zone". My body felt heavy and sluggish during today's WOD after dead lifts yesterday. Ack!!

hey Rod..
hang in there.
I've managed to lose about 6-7 pds of fat (as measured by percent bodyfat..and NO muscle loss) and the WOD improvement is SIGNIFICANT.

25:55

400m Run
15 Thrusters (lowered to 40#. Keeping strain off knee and concentrating on form) All sets unbroken
15 pullups. (unassisted, broken. Off of Smith machine bar with bent legs)

yeah, my rest turned into sick days...i feel terrible but hope to be back soon...ugh

30 minutes

1 mile jog and 1000 meter row as warmup
WOD as prescribed; but thrusters and pullups broken sets
finished with 100 situps and 1/2 mile jog

great workout!

First day back and I could only get three rounds before becoming light headed. This has to be the worst I have felt in at least five years. Anyways, great to finally be back after three weeks.

3 rounds at 15:21:95

5 rounds 28:32
#68 thrusters
I almost met pukie today

todays workout for those interested. wts are in kilos
1. snatch worked up to a single at 90
2. clean & jerk worked up to a single at 130
3. snatch worked up to a single at 100
4. rack jerks worked up to 3 singles at 120
5. 5x200meters w/2min rest between reps all reps done in 26 seconds
Friday is off because i have a weightlifting meet sat

47:11

This week has seen the return of an old shoulder injury, which slowed me down today. I had to break PUs into sissy sets of five, with pretty long breaks in between.

Thruster sets unbroken, but dropped barbell weight down to 75# from 90# after the first set to preserve shoulder.

Keep up the good work Josh, and good luck on Saturday.

65# thruster
assist PU
all sets broken
54:29

get well soon phil

Mike D., I hit my chin doing thrusters a while ago and slightly chipped two teeth! Be careful with those. I concentrate better on my form now.

only 3 rds. today in anticipation of a soccer game later
1st rd. rowed 500m instead of running (treadmills full); used 10mph and tried "ChiRunning" style for them (felt like a midfoot slap-down but no heel strike--not sure if what I'm doing is right)

used only 65lb. for thrusters

19:30 for 3 not 5 rounds

Lauren, Josh E., and Greg A., thanks a bunch for posting that Fran video. Seeing Greg A.'s snake-strike kip on his pullups from that angle finally made me go, "Aha!" on the movement, and I was able to do it for real today. (On those first few, I almost took my head off at the throat on the bar, too).

47:44
thrusters were 95# but not deep and one knee was feeling wonky today
broken set of chins and assisted with bungy cord
Worked out before the bright sun went down 'cause it's going down to -30 again and it was still -15 with the sun up so I took advantage off that. Over all a pretty good work out.

Crossfit Far North

Jeff,

Believe me, I have tried to get him to join me in a couple of CF workouts. I am endlessly emailing them to him, but to no avail. He is just too set in his ways. The sad thing is, he's in pretty good shape, but he doesn't realise that it is in spite of his workout regime rather than because of it (and undoubtedly has much more to do with the two games of football he plays a week. Sorry, soccer!)

I think can see the obvious fitness benefits of CF, but for whatever reason he's not interested. Tonight in the gym, when I started doing the deadlift WOD, his line was "you don't want to get too big - you want to get toned". If somebody thinks that way, then I guess fitness is always going to be of secondary importance to them.

Ah well, I guess I'm preaching to the converted here. My hope is that, six months down the line, when he sees the positive impact CF has had upon my fitness, he'll start to take more of an interest.

35 # DB trusters
1/4 miles at 7:00 pace
40:03

27:46

Thrusters were done w/ Oly bar alone.
On the treadmill I did incline on 11 and speed on 4(is was quite a change from running)

46 minutes

managed to go out REALLY fast in the first round!! I lost my rhythm! the song in my head stopped playing! And then, choking, choking up a lung for the rest of the WOD!

all sets broken into 5's. ...for I couldn't count any higher in my mental fog.

will i ever learn to pace myself?

33:17

First time here, first time using the WOD.

Ouch....almost met pukie at 25min
pullups broken
thrusters 1st set 95 w/ barbell...wised up, switched to 30lb DB's, unbroken
400m at 7mph pace, no break

This is great!!!!

Did yesterday's deadlifts.
295X3
305X2
315X2
320X2
325X1
330X1
335X1
345X1 (2X bdywt+15#)
350Xfail
Had time for Fran afterwards before my first client. Time 6:15
However Connor made the point that throwing up in front of the client was probably not good for business.

24:38 as prescribed
don't know how much is left for hockey tonight.

Today I deadlifted a weak 165 pounds bodywieght 85 pounds my goal was 180. I also scored a PR on Fran 4:23(45pound thruster).

24:50. subbed 45 lb cb thrusters.

28 mins

5 rounds 10 rep sets

Love those thrusters : )

Josh - Thanks for taking the time to post your workouts for us.

Forgot to time... dang it... so used to the old 12-10-8 thing that I always forget to TIME...

Anyway... I used a 65lb bar for thrusters and attempted kipping for the first time... By the second round I was using a bench to support my pullups.

Subbed biking for running because it's too cold outside to run in and out like that... plus when I was a little kid and I was running in and out the house my Mom used to lock the door on me and I didn't want that to happen because all my warm clothes were inside.

Did 5 rounds minus one round of pullups because two people were using the machine our pullup bar is attached to. Estimated time: 45 minutes.

26:41 as prescribed.

I've gotta think that getting to where you can do all sets unbroken would mark you as an Animal. I'm afraid I'll be human for quite some time yet.

5 rounds
18:30

SAT WOD. A usual gutcheck.

did a cali workout today, pullups, cliffhangers and HSPU as many rounds as you can in 20 mins. I call her sarah (my fiancee seems to like that cuz it kicked my butt for thinking i was alrightafter yesterday.)

sorry for not posting reps, 15 10 5 respectively.

GTG w/pullups 30 reps

WOD:
5 rounds
2 min jump rope subed for runs
95# thrusters sets 3 and 4 broken (13,2 & 10,5)
pullups broken all over the place

time: 26:54

Warm-up
skipping, lunges, push-ups
Five rds. for time of:
run 400m
barbell thrusters 105 lbs, 15 reps
15 pull-ups
36:30
Felt poor during this one. Worked last night, VO2 max test this morning, small lunch, 2 hrs. sleep, then WOD.

did the thrusters with 2 - 50# dbs
5 rounds:
run 400m
15 db thrusters @ 100#
15 pullups

time = 26:59
BW = 168#
all thrusters to full squat, but all sets broken. mixed grip pullups.

holy $#!+ grady mac, your time is awesome!

hey--thanks for the answers about scaling the workouts, guys. i was beginning to not trust my body as a reliable indicator of appropriate workload; was feeling defeated and couldn't really tell if i was improving or not. will continue to do some rough calculations and then jiggle the numbers a bit to get a weight that works!! i also took the advice located elsewhere on the site and did this week at half volume. feeling much better and got a personal best of 9 consecutive pull-ups the other day on the chipper.
today--ran 200, 7 thrusters with 65# and 7 pullups for 5 rounds. 13min and change. got the first set of pullups unbroken and didn't start jumping 'til the end of the 4th set.
my sister did the full deal, in about 31 mins AND DL'd too--yow!
thanks again for the advice...

25:08

I did dumbbell thrusters (90lb total, 2X45lbs). Otherwise as prescribed.

Blood and guts, on the floor. . . Oh yeah, Oorah.
Ok no blood, but I lost my dinner after 4 cycles. Tuna is still good the second time around. Killer workout, I'll be ready for the PFT in no time.

4 rounds in 30:00

65lb thrusters. 10 pullups per round.
I gassed hard on this one.

25:30 ** 3 rounds only

Had to stop. The back of my knee is really hurting.

Back off week continues so I dropped the weight down to 75lbs and only did 3 rounds. Used a treadmill for the runs.
Time: 19:55

Nailed my chin while I was doing the first round of thrusters. Didn't even notice I was bleeding until I was completly done. The other people at my gym must think I'm insane.

About 33 minutes with 20# db thrusters, and mixed pullup efforts: assisted, jumps/negatives, ring rows what ever I could hammer out.

Tonight at Gym Jones:

"Jonesworthy"
Steve: 13:00 (36# KB)
Blitz: 18:50 (36# KB)

"Jones-Down" (30 HSPU, 40 Pull-ups, 50 KB Swing @ 52#, 60 Sit-ups, 70 Burpees)
Tom: 15:39
Jim: 19:40
Mark: 19:40

Jim followed with Tabata Overhead Squats at 65#
Steve and Mark followed with Tabata Squats with O-bar plus chains
Blitz followed with Pukie

23:15 as Rx'd

I probably could have knocked a few seconds off of that, but some good Samaritan turned off the treadmill I had kept running. Oh, well.

Ouch! 32:14 run and thrusters unbroken, but pullups broken after first set.

21:20 1st attempt at cross fit. Was pretty tough, think Ill try it some more. No broken sets too.

Way to go Matt P! Great first workout.

Looking above at the "Gym-Jones"first let me say that Tom fired off 30 HSPU without a break(rested on his head). and then followed immediately with 40 consecutive unbroken pull-ups while doing the "Jones-down". it was an amazing feat that left a mark on the laboratory floor!

This afternoon I did a DL max WOD posted on that days comments (345#) followed immediately by this WOD as RX'd
28:11 getting pretty tired.

24:55

Subbed 65# Thruster.
Hoist#7 assisted pull-ups.
No Broken sets.

32:44 and thats only 4 sets.
extremely hot & humid afternoon, this workout really hurt, started to get the shakes after stopping and had to cool off under a cold shower. I'm a broken man....

34:03

all thrusters unbroken, wish I could say the same for the pull-ups.

Hardest W.O.D for me so far.

23:35

- subbed 100 Squats for 400m run (ice on street)
- subbed dumbbell thrusters for barbell thrusters
- pullup sets broken
- making for 5 x (100 Squats, 15 DB thrusters @ 18kg, (8,7) pullups)

Sooo very hard. Was light headed after for 20 min.

23:00
thrusters unbroken
pullups broken

16:43 for three rounds, then had to get to work.

24:52!
thrusters with 30# barbell (bw=125 so I still have a ways to go to get to the RX'd %bw with this move)
pull-ups with 34# assistance

Today was the closest I have ever come to meeting pukie. She was taunting me the last two rounds. For the first time, I found myself plotting the fastest route to an appropriate receptacle and was a bit panicked to realize that it is way back in the far corner.

Five rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

Post time to comments
BW=211, PERFORMED 1/26/05 @1700: PRESSED FOR TIME,
3 ROUNDS MODIFIED W/ 45# BAR, AND ROWING 400 METERS V. TO PRESERVE WHAT'S LEFT OF MY SPINEAGE AFTER LAST COUPLE OF WORKOUTS.

11:31

Uuuuuugly. Very tired today.

First 3 rounds took almost 20 minutes. Quit there before I totally embarrassed myself.

did this at midnight:

3 rounds, all broken in 20 minutes.

Thanks

Murph

16:20 45# Thrusters before Krav Maga.

25 min.

95lb thrusters for 1st round then 75lb the rest of the way. Last set of thrusters broken. Broken sets of pullups after 1st round.

A doozy of a workout.

19:08' as Rx'ed
400m runs - not fast
95lb Thrusters X 15 - not broken
15 ring pulups - broken round 3 on.

Ugh, that was tough. I wasn't going to go at this one full bore today, but once I start it seems hard to hold back.

Gymnastic strength work prior to WOD.

I hate thrusters oh so much.

Treadmill. 83#. Ring pullups. 25:53.

-D.

36:21

thrusters w/ 35# dbs
p/u's turned to jumpups after 2nd set

31:24

On treadmill, broken sets for thrusters and some of the pullups.

Warmed up with 15x95#OHS, and some deadlifts working on form with lighter weights. My deadlift and back squat are not as good as I would like them to be so I am focusing on these exercises more lately. I need to get rid of some muted hip movement so I can go deeper in the hole with a solid back. Wish me luck.

The track at my gym is slightly more than 1/7 of a mile, so 2 laps was more than 400m. Pullups were either unbroken or 8/7. Thrusters came in 5s, I was so winded. I got 5 hours sleep the night before last and it sucks. Time was 35:29.

Crossfit warmup 24:12 for WOD pullups done on rings
three max sets of pushups
Recon Ron level 5 weighted ring pullups and dips 45#

About 10 minutes slower than Connor. Used weight as stated.

as rxed 37 min
ceiling in shop is a lil short, but we made do. Can we say still out of shape?

36 mins and change. (too tired to stop stopwatch!)

Did 200 "knees-high" skips for the runs, used an empty keg (weighing less than 95lbs!) for the thrusters. Pull-ups all broken, but I have already made quite an improvement. In round one I managed the 15 in two sets, 7 overhand and 8 underhand. I dropped to 3 sets for the remaining rounds.

39:55

Pull-ups broken, and some of the later rounds assisted. Round 5 was bad news.

only 3 rounds

65# on Thrusters

18 min

3 rounds (oops)

row 400
15 20lb db thrusters
15 assisted pu's

13:39

This was my first Crossfit workout after using this site for a reference for about the past year. I only made it three rounds, before getting too light-headed, spitting and dry heaving. I subbed 2:30 min rounds of heavybag for the run and lat pulls (180 x 2 + 170 x 1) for the chins. I made the thrusters with the 95 lbs, but all were broken. Yes, I can say out of shape.

Warmed up with some stretching and 5 min of walking on treadmill.

400 meters x 5
15 20 lb db thrusters x 5
15 Preacher curl #5 for 1st set, #4 for rest x 5

Followed up with stretching.

Time: 23:38

Who's the A-hole trying to advertise on this site, two post's above mine?

Penis enlargement??? To quote Hank Hill: "What the hell?!?!?!"
That's the internet for you. Tons of idiots with loads of snake oil to sell. Any CF'er found clicking on those links needs to be sent to Coach's office for a "reprograming" session!
As for this monster:
Time: 30:20
Would have been under 30 min, but some dufus left 135lb on the bar and the bar on the floor. Idiot!! So, I adjusted to 95# did two thrusters and thought, "5 rounds, not 3." So I notched it down to 65#. Much better!
But on the 3rd round, Ron di see-eth God, and God spoke unto Ron saying, "Suck it up, Buttercup! Kid's club closes in 15 minutes!!" So Ron did bust his hump and managed unbroken sets of thrusters and strong, fast sets of jumping pull ups and all was well with the world!!

28.20

Wanted to get the WOD as RX'd in 30:00 or less

Got 3 rounds in 17:40 before coughing fit took over, can not shake the effects of this cold

Lauren,
Thanks for cleaning up the "offending" post. Although now, my post makes no sense. But, when do they ever?

Ouch...! I dropped the bar on my shins midway through the 3rd set of thrusters... got some nice scars now. My wife really does think I'm insane now.

27:23 as Rx'd

19:45

As prescribed
25.44
all thrusters broken but good depth
pull ups broken from 3rd set onwards
really tough.

Time - 23 min.

J-3 rounds
S-4 rounds

First day back in a month

Used 75lbs for thrusters, did no pull ups.
27 minutes.

44:15

Pullups done w/50# assist

I was at 24 minutes at the end of 3 rounds. Major fade on the last 2 rounds. Tough and satisfing workout

44:20 for 4 rounds and 200m run before calf cramps took over and i had to stop. 15 min elliptical warmup at levels 14/13.