Looks like a nasty one...outstanding!

You have to love it!

Haha, I love the dumbell hang squat clean thruster, with a twist, and fries on the side. I can't wait!

Oh, I think this one is going to hurt . . .

I am still waiting for my Tyler Hass rings to show up. Ordered Feb23. He said they will be sent out next week. He changed suppliers so we will see. Can't wait to get them....

what do you guys think of doing this w/ a kettlebell?? i can use the 1.5 pd and drop to the 1 pood if necessary - looking forward :)

Yep, I've done 'em with kbs. Either way is good.
Matth

Is this supposed to be done one hand at a time or with two db's?

I looked in the exercises section but didn't find Dumbbell hang squat clean thrusters...can someone explain them for me?

Thanks

Ted - combine the hang squat clean with a thruster at the end and use dumbbells. Both those exercises are in the exercise section. I hope that helps. I just demonstrated it to my husband which was much easier than trying to figure out how to do it in words!

What distance on the rower should I use as a substitute for the 400M run?

Still confused. I know what all the individual portions are, but is this correct:
1. From a squat, with a dumbell in 1 hand only, do a clean (end up standing with the DB or KB at the shoulder, elbow bent).
2. Squat a second time then thrust up to a jerk position.
3. After 10 reps, switch to the other arm.
Is that right?

23:06 my legs were jelly from yesterday. Good workout though I like the multimoves.

JMF,

Not quite. A 'hang' means that you start from standing with (I'm assuming because if it was a single arm movement coach generally specifies it as such) a dumbell in each hand 'hanging' from straight arms. You 'pop' the hip and clean the dumbbells dropping into a deep squat for the catch. As you rise from the squat you drive the dumbbells overhead to complete the thruster. Bring the dumbbells back to the shoulders, then down to the hanging position to repeat. Continue for 10 reps.

Drop 'em and run your 400.

Return, pick up the dumbbells, and repeat.

If you're not quite comfortable catching in a deep squat position you can catch standing with the dumbbells racked at the shoulder, then drop into the squat to complete the thruster. That would probably be called something like a 'hang powerclean squat thruster' though.

And feel free to subsitute one or two kettlebells for the dumbbells.

I did them how Ross specified and it is a very tough session.Legs do go by the third 400m rep and really it is about keeping form on the lifts and runs.My runs were 71.0,69.6,72.0,71.0 and 73.9.The last 60m of the final run was never ending.....

Bill,
I just sent you an e-mail. They shipped out on 2/25, so there must be a problem. Hopefully we can get it resolved quickly. Sorry about that.

Tyler

as RX'd
13:33
Jeff

This will be my first one. Can someone tell me why I cannot get the slideshow to work but the videos do
Thanks

15:56 but I used 40# DBs & rowed instead

Day 2 of recovery exile. It's much harder to sit on the sidelines. Probably be back in the game Saturday.

No specific injuries, just tired, weak, and unmotivated. Continued in "Fitness"

oof! these take a lot of coordination!

subbed 35# dbs
26:10

16:45

Did my fatherly duty and helped the little one polish off her easter candy. Thought I was going to puke after the 1st 400. I'm not sure what you would call what I was doing as I moved around the track. It wasn't a walk and it wasn't a jog. I guess I'll call it a wog

Kevin, I think I was wogging for the 10K yesterday. :-)

15:05 - two 40# powerblocks, all reps butt to ground

Should have used a pair of 45s; I like this combo move. I can really feel this in my traps.

5x5 85# OH squats, butt to ground
5x5/5 15# cb mills

2 minutes of double 10# cb swipes

Off to work another 10am to midnight shift....

Wayne,

The slideshows require the Java runtime environment to run. You may not have that installed. Try going here... http://java.sun.com/j2se/1.5.0/download.jsp.. .and click on 'Download JRE 5.0 Update 2'. It should be the 3rd download link down in the middle of the page. That will get you what you need(I think).

Try this link...

http://java.sun.com/j2se/1.5.0/download.jsp

I think I typed it incorrectly. Sorry.

19:30, as Rx'd, runs about 2 minutes each on the treadmill. HSC-Thrusters as 10,10,7-3,5-5,5-3-2. Breathing pretty hard.

OHS work: 3 x 5 x 115, all the way down.

my girlfriend, Anne, has finally given in and tried her first Crossfit WOD.

she gave me only vague details:

very light DBs for HCThrusters (8 #'s?) for 10 reps.
rowed 500 meters.
completed 5 rounds.
25-30 minutes.

Comments: "it was a humbling experience. i wasn't sure how to swing my arms, so I just did thrusters. And don't you dare post what I'm telling you on that website!"

I admire her determination and focus to complete what appears to be a very challenging first WOD!

Great job, sweetie!

As requested

16:50

I'm tired ; )

Thanks Tyler

Looking forward to getting them. It is probably our postal service which is not very good here : )

Thanks brian_g. It worked.

Still no weights here. I used what I could for db's and then went real slow to get the movements correct. That alone was challenging!

I sped up the runs because I was going so slow on the weighted part.

19:52

Anne, congrats on the first workout, and welcome aboard. I'm still consistantly humbled by the workouts, and the longer you participate the more you'll find you're one of an elite group. One thing to share for your early WODs, it's consistancy first, then intensity. Make it a habit, then turn up the heat.

And as long as John doesn't dare post what you say about the workouts, we don't dare acknowledge you ;)

gym was closed to the public today so i had the whole place to myself, which meant i didnt need to run the length of the gym to get the dumbells...had them right next to me.

used treadmill and 2 x 20kg dumbells

14:01

19:31

Sub'd 35# Db's to keep form and flow
Runs were 460M

A brutal workout for me

Tim

First day of Spring Break and it's raining in So Cal!!
Well, off to the gym for a nice and easy WOD!!
Oy!!

12:53 with 30lb dumbells.

First proper workout today, finished it too. Nice one. 15:41 with 5kg dumbells in each hand.

As rx'd in 16:32.

Runs around a football (soccer) pitch.
HC, thrusters done at corner flag.

Well done Rachel on a fantastic first wod!

Didnt have 45lb dumbbells, so subbed 25lbs and did 15 reps instead of 10
5 rounds- 15 HSCT 25lb dumbbells, 400m run (run done on a hill in the rain)
time:17.10

cf warmup x3

25 lb db 5x10
jumprope 2 1/2 min ea rd
20:35

16:30
did double 1 pood KB Thrusters - couldn't figure out the mechanics of the hang squat clean thruster - it felt awkward and I felt like I was going to pitch over.

cf warm-up x 1 - due to time constraints.

sub'd 35 # DBs.
sub'd rowing 500 meters.

22:30.

Oh yes, another very challenging WOD!

For some reason, I wrote down the specs for doing Linda today. So I did. Weights were a good 15% higher than the last time (2/28), getting pretty close to the Rx, and time was only about 5% slower, so that's some good improvement, but I still have no idea where I got the idea that today's WOD was Linda.

We'll see what tomorrow's WOD is, I may do this one instead, it looks like a good ass-kicker.

Completely hallucinating, I guess.

ND

After false starts at 45# and 40#, I did this one with 35# DBs in 26:33.

25:57

45 lb db hsc+thrusters = 10 - 5/5 - 5/5 - 5/5 - 5/5
425 meter runs (up two flights of stairs)
couplet times: 4:01; 6:15; 4:49 (miss-timing between rounds 2 & 3); 5:40 5:10

Good to be at it again after an imposed Easter vacation... and time to burn off the evil chocolate bunnies!

21:37

Runs were done on treadmill. This workout left me gasping. I almost have to kick myself to get out of long slow mode on the middle runs. Way to easy to just plod along. Only the first set of HSC/Thrusters were unbroken, remaining sets were 5, 5. Really used my legs to get out of the hole on thrusters, almost looked like a jumping jack when I was able to string a few together.

Warmed up with 3 rounds of: 5 wide pullups, 10 belt dips, 20 situps, 20 good mornings, 50 twists and 20 ab wheel rollouts from knees. Did one set of neck bridges, all other sets were with sampson stretch.

Warm up: 3x:
- 15ft rope climb
- push ups
- Leg Lifts
- Chin Ups

19:48 5x 400m on treadmill and 45#s for 5 sets.

Awesome workout

I have to share this story. yesterday I was asked by a class mate if I wanted to go runing, looked up the WOD and what do ya know its a run so I suggested it and he said sure that's far enough. after mile two I started to pull away and told him I'd meet him back at the house, he wasn't to far behind. Around the 3 and a half mile mark he sprints past me yelling something but I couldn't understand him . Then I finally got it "DOG!". I glanced back to see a rotwieler coming up fast. We imediatly jumped the first fence we could and landed in on a family easter egg hunt. Not real eagar to leave and have to run for our lives we explained our situation and the owner of the house went out to see if the dog was still there. nope gone so we ,quickly, ran to the house, after sampling some of the great cookies they had made so all turned out great. got a cookie and didn't die. Man runing is hasardous for your health

Thrusters are still a problem for me. Had to sub the weight - lower.
2 rounds at 30 lbs
2 rounds at 20 lbs
last round at 15 lbs

total time - 26 minutes

Jimmy

What's with all the rings in the pic and how do I get a pair? They're so expensive everywhere else and if someone has that many lying around, surely they wouldn't miss 2!

Jimmy,

Click on the word "rings".

5 rounds for time of:
45# Dumbbell HSC-Thruster, 10 reps (8,2/5,3,2/5,3,2/5,3,2/5,3,2)
Run 400m
TOTAL TIME=21:55.7 (3:37/4:36/4:28/4:34/4:41)

5 rounds completed as follows
i wanted to work on form
2 sets at 25
2 sets at 35
1 set at 45
subbed the bike for the run at 2 min each round for a total time of 16:53..my form is improving

5 rounds completed as follows
Im not enough for 45 dbs now I used 25's
The runs felt great
29:29 was total time
Then did some ab/low back work

as prescribed
Cleansquatthrusters broken 8-2 on 4th round...and :30-:45 before HCSthrusters...none on the runs(first time!)
19:14
thought runs'd be toughest after yesterday..but they were the best ever within this style Wod...yesterday for the first time since my running days I felt an energy surge at the 20ish min mark.I attained steady state aerobic metabolism...and it carried over somehow to today. Running like that 1xweek'd bring my running back big time.
The Hang clean squat thrusters kick friggin ass...truly a whole body knockout.

As designated...12:16.58

WOD was #2 today, I started with a Run(3)-Swim(1.5)-Run(2) in 1:16:21.05; that kind of zapped my legs. There's some room for improvement here (the WOD) on fresh legs. Run splits ranged from 1:12-1:15. Had a bit of transition to the DBs (track practice was going on, so I couldn't leave them on the track). I'm pretty happy with this...beautiful day here, awesome workout. Thanks Coach, Lauren and CF folks!

Coming to you tomorrow from McComb, MS.

18:36

time wouldve definitely been faster if i didnt have to use the treadmill. it turned into me running 6-7min/mile pace for all of them and doing it in 9-10min/mile time. love the hanging squat clean thrusters, though.

Executed WOD in 29:12. Only adjustment was to step the db's:
R1= 35lb
R2= 35lb
R3= 40lb
R4= 40/45lb
R5= 45lb

This one was fun. I subbed 40# dbs for 45#, and 400m row because its raining so hard the roads are rivers. Didn't think I could break 20, total time was 19:58.6.

I think I have to buy some rings too

2 rounds in 11:15, then my low back said "enough" and I listened.
Finished up with GTG pullups and HSPU's.
JK

14:14 as Rx'd

A weekend of birthday cake (although fortified with protein powder to assuage the guilt somewhat) did NOT help. I'd like to try this after a staying faithfully on the Zone wagon for a while.

Wife:
15:31 w/ 23# DBs & 2 min Elliptical for run

Subbed run for 1 mile cycle each time. Did the 40lb first set, dropped to 35lb for the remainder. last one killed.
22: 40

introduced my body to it's first WOD!.. hope it likes what's to come...!

Subbed burpees for the DB lifts.

5 rounds, 17min even. Jello legs, driving a stickshift was an adventure.

19:30 as Rx'd

15:20 as RXed.

This is the first weighted workout I have done as prescribed since I injured my back in January!

As rx'd. sluggish today
19:55

25# dumbells for first three sets then 20# for last two. Otherwise as prescribed.

16:47

27:03
all sets unbroken, subbed BB for DB.

17:23... First 2 sets of HSC-thruster's unbroken. Runs were about 1:38 each on treadmill.

3x3 of power snatch into a front squat
5x1 clean working up in wieght

did the rxed WOD, subed in a kb(1 1/2 pood) instead of db. good workout

oh yeah as for time under 15 min is all I know

13:01

Butt kicker, definitely not what I wanted to start my day with. Things just went downhill from there.

17:10 as RXed
Breathing so hard, got some funny looks from people driving by. What, like they've never seen a guy about to throw up before?

20:38

Total buttkicker for me. Subbed 2 min of jumprope for runs. This one totally hammered me.

13:54

Only used 20# DB's

I purposely underdid this workout because I overdid the workout on Friday and couldn't move my arms over the weekend.

13 minutes subbed rope for run. 150 skips about 400 meters.

this sucked...

xfit warmup
20:32 as Rxed
finished with some db curls, pullups, crunches, and handstands

19:30.

21:59

subbed 20# DB's

First time doing hang squat clean thrusters, so I used lighter weight to ensure I did them correctly w/o injury.

am: 15min Rower/30min Stairmaster
pm: Crossfit Time:25:31
45X8 40X2
40
40
35
35

16:17
400 meter runs on a treadmill.

Subbed the row for the run. What an a**kicker!

18:26:39

about 17:30

sub'd 2 mins on heavy bag (kicks only) for run;
45 lbs hang clean thrusters were broken except for first set. Couldn't get the groove...it was too much like a clean and then a thruster...not fluid

19:32
runs on treadmill

I have been following cf for about 6 weeks, this is my first time posting results, 19:35. i think i did ok, i love cross fit baby, and the pain that follows.

crosfit warm-up
WOD as posted
20:50
Unhappy with the time. No excuses, my sons birthday, too much cake and ice cream, too many hot dogs.
post workout bodyweight
258lbs
Steveo

Subbed 20# DBS
28 minutes
Pretty good time I think, I also had to walk a ways to and from track, but all together a good workout and I will be sore tomorrow.

19:15

as prescribed, all but last set of dumbells were broken.

You know, sometimes I look at the WOD longingly, knowing Jeff has something else up his sleeve. For instance:

Pack (big dogs in parens)

1 knotted rope climb (BD - no knots)
15 knees to elbows (BD - Toes to Bar)
15 squat thrusters with 20#dbs/45#bb (BD - 95# barbell)
400M run

(yeah yeah, it looks easy - on paper!)

40 ish minutes. I climbed the knotted rope! Ok maybe not all the way - not sure exactly how far, but I think on my last climb I got my feet up past the fourth knot. Maybe 8-10 feet max.

26:35 Used 35# power blocks.

For some reason this WOD felt great.

Warmed up with farmers carry 2x 1.5 pood kettlebell for about 50m.

As Rx'd, except used 1.5 pood kettlebell for the hang squat clean thruster. 18:15

Did pull-ups one hand with towel, then alternated, 5 for each hand. 2 sets.

Final set normal pull-ups for 10.

30 push-ups

and 25 Janda sit-ups.

Dry heaved twice...almost saw Pukie.

This one sucked big time!

I used 24kg kettlebells instead of the dumbells and suffered through it.

30:00 pushing back pukie every run

As perscribed 19:42

as Rx'd
33:00
Gym was packed so I did elipitcal for 30 to let the crowd thin out. 45's might have been too much, might use 40's next time. Not impressed with the time......

completed with partner sharing treadmill.
23:06 First W/O in 2 weeks after illness.

Some of you guys are machines, this one was tough as hell for me, I've never been a good runner (workin on that though!)

25:21 as rx'd @ weight of 160.

C

Showed up for the Vale Tudo class today, and my teacher just says we're going to be rolling with open hand slaps and punches to the body. This was really cool 'cause it's the first time I've ever done BJJ with slaps. I was kinda nervous the first round, but then found it to be really managable most of the time. I only got caught in a really bad position striking wise once.

It was a really good learning experience realizing how much during the course of normal rolling I leave my head open. Also, people weren't slapping super hard so it was used more as a distraction or to force some movement, I wonder if we were actually hitting close fisted how quickly things would have just turned into ground and pound. It was cool to see that I could be just as relaxed rolling in that kind of environment as I normally am. And that I can stay pretty safe from strikes with a "Crazy Monkey Boxing" defense (it's a Straight Blast Gym thing, looks like how Maurice Smith used to cover on the ground). Also I'm sure that I missed a lot of opportunities to slap, it's a new kind of opening to look for.

Came home and did two hand swings:
36lbs x 3
44lbs x 3
52lbs x 3
62lbs x 3
72lbs x 5

Just got my 72lb KB. It is a thing of beauty, let me tell you. I'm surprised it's as easy to swing as it is, considering it's 45% of my bodyweight. Goal is to snatch it before going to Brazil on the 5th.

33:31

HC Thrusters done in 2x5 each set with decent form.

Too many hamsters at the gym last night, so I was left to row. Rowing kills my legs, especially in sprints!!
Had to use 40lb db's as someone was using all of the 45's for their curls, or incline bench or reverse Batman skull crushers!
Time: 27:42 Travel time kills, but then again stumbling around will do that!

subbed 35lb. dbs.
subbed 500m rowa for 400m runs

time 19:36

Felt okay on the rows (was able to puch on the last one), but broke up the thrusters into 2 sets of 5. Felt like my heart would explode through my chest.

Mike Donnelly

warm-up with burpees, pushups and sit ups, subbed 25# dbs (but used 30# on the last set, may have to step-up next time) 29 mins.

I am with Ahmik, my arms are still smoked from Friday, but I went ahead and did the WOD as Rxed.

19:00 on the nose.

My goal was to beat 20 minutes, but after about round 3 I realized I probably wasn't going hard enough. My lower back was really bothering me esp. on the runs.

Warmed up with 1 mile run (6:55) and 1.5 hours of Shootfighting (just slow technique work mostly).

Oh yeah - people really think your nuts when you are running laps around the block at midnight downtown.

5 rounds
45lb db with 400meter run outside
time:22.44
Back a little tight from 10k run

19:06
finished up with weighted pull-ups and weighted ring dips 45#

26:32
used 45# DB for first set, then switched to 40# for last 4 sets in order to keep good form.
Couplet splits of: 4:05/4:36/5:34/5:59/6:19

I knew this was gonna hurt, and I was right. The thrusters just kept getting slower and slower and slower... last set was broken 5-5, but everything done as Rx'd, 17:30 (would have been a little quicker without the treadmill's startup time, but not much different).

Between Linda yesterday (I'm out of sequence a little on the WODs) and this today, I'm going to be sore tomorrow, you betcha!

ND

19:41 as RX'd.

A day late, but I'm here. Legs still sore from the 10k race on Saturday and then two days off of walking around Disneyland!

22:00
Used 30# Dumbells and rowed 500m instead of run 400m.

19:11 with 40 LB DBs. Getting back into the crossfit swing after a month of light work (while skiing 3-4 times/week).

15:38, but I just got a new barbell, so I had to sub BB hang squat clean thrusters.

5 rounds:
10 HSC/thrusters (2 x 50# dbs)
run 400m
time = 17:22
BW = 166#

No energy today-
5 rounds of 10 HSC/ Thrusters with 2 45 lb dumbells, 400 m on treadmill.

24:30

Finished as Rx'd in 17:25

15:11 as written.

Thrusters were punishing me. I utilized the jump back I learned from the CFJ issue, I ordered a little over a week ago, of the clean after the first 2 rounds. It felt better, like natural.

Only one who did the WOD today out of the team I work with. One guy was exhausted from laying cement yesterday and the other guy accidentally sliced his foot open with a very sharp hatchet. So while they nurse their wounds, I am creating new ones in my muscle tissue. lol.

Ugh. That was brutal. I never thought 400m runs would feel like recovery.

24:47

serious time crunch last night. in 15 minutes, performed the Rxd as follows:

45# DBs for 6 reps, .22 mile sprints @~1:35 each.
completed 4 out of 5 sets before getting kicked outa the gym. ...starting to yearn for a 24/7 gym.

16:30

used 35# DB's. Should have gone w/ 40# or 45#.

Late post 16:05
Subbed rows for run

only managed 3 rounds, should have taken the rest day.
first round with 20kg DB's
2nd. 4 x 20kg, 6 x 15kg
3rd all 15kg
400m runs were shuttle runs 20m there and 20m back x 10
about 16.40, forgot to start timer till first run so estimated the first set

Good leg burner!
14:50

15kg dumbells
running on hamster machine

21:51

I really thought I would do better than this. Left the treadmill running and did the HSCTs right there off the end of it, so no start-up time and no transition time. HSCTs just wore me down, getting slower and slower; but Not Superslow.

16:19

sub DB's for 2x16kg. KB's...Good to be back doing some crossfit workouts again. Those of you that did this under 15 minutes are monsters!

only did 3 rounds, tired from kickboxing

thanks
murph

Snatch
68x2
73x2
78x2
83x2
90x2
95x2
100x2
105x2

30-pound Dumbbell hang squat clean thruster, 10 reps
Run 400 meters
5 rounds for time of 20:56.1

16:58

Used 22kg DB.

As Rx'd in 14:55

5 rounds
45# HSQT with 400M run on treadmill
27:38
wanted to use the 40's but the only set was in use. Pride woold not allow me to use the 35's. In retrospect, I should have because my form was less than optimal. Around round 3 I felt like packing it in but I willed myself to finish. Accomplishing a complete WOD is satisfying under these conditions.