I think all these pictures of Hawaii are going to make a lot of people quite disgruntled...

Great pic. I'll be looking forward to this tomorrow afternoon.

Shout-out to Thompson ... hope your back is getting better. I know you're hangin tough. Semper.

Re: 45 lb thruster...one 45lb bar I presume?
Thanks,
Jack

Jack,

yup.

I don't have a rower, What distance run would you sub for a 1,000 meter row? Thanks guys

Would 1600 meter run sub for 1000 meter row? Or would 800 meter run sub for 1000 meter row?

Same question as the above two.

Rowing sub courtesy of Lynne's CF Faq:

What if I don't have a rowing machine? Do Sumo Deadlift High Pulls (see exercise page for demo):
If you don’t have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp’s, 1K row = 100 sdhp’s, 500 meter row = 50 sdhp’s

i think the 'official' sub for rowing is 45# sumo deadlift high pulls, 1 per 10m. if youre stuck on running, i would run at least a mile/1600m...probably more like 1.25mi/2K.

Rob's quick like a fox.

Question guys. This happened when we did all the thrusters last week I believe. My shoulders hurt really bad now when I work out. Not really a soreness but a really sharp pain on both. Almost like tendonitis.

I did 21 of the cleans yesterday before having to quit b/c the sharp pain was unbearable. But it goes away after sitting a while...but when I work out it comes back again.

Is there anything I can do while I rest them? I am going to run, but would rowing or anything else hurt them you think? Has anyone else had this?

I second that shout out to Mr. Thompson, though I strongly suspect that this "back injury" is an excuse to avoid working out with me.

Just kidding. Get well soon so we can workout together before I'm off to D.C.

wow...and i just realized how ridiculous my running conversion was. i got the sdhp conversion right, but for some reason with the running, i was thinking row 2k instead of 1k.

if your running, i would say go for a 1:1 conversion, so a 1000m run.

im cut off.

I have been unable to find a prior WOD involving Jackie. I usually like to peruse the old comments to get ideas on a good time, substitutions, modifications, etc.

Am I to assume this "girl" has never been a WOD?

are the thrusters done with a 45lb barbell or 2 dumbells?

You can use dumbells if you like. I'd say knock off five pound and use two 20# dumbells in the interest of fairness. Or just "man it" and use 25's.

-D.

Substituted SDHP with 45lb barbell for rows.
13:40

I'm surprised as how difficult the SDHP were (near the end of the set). Maybe I will be able to get a C2 one day and row 1000m and see how both compare...

Non related question : The last couple of days the O-lifts were called for quite a bit, as usual ... no problem.
Only thing is I don't have a regulation 'Olympic' bar (no rotating sleeves and only 190cm as opposed to 220cm). Consequently, I have to slightly turn the bar with my wrists during the clean .

Is this a bad thing, am I creating bad habits? Should I stop using that bar for cleans ? Anyone else in the same situation as me out there ? What's your experience? Any advice?

time: 10:51.74

Rowed 1000 m in 3:52.7
Used 20kg bar for thrusters
Used pretty much everything to get my chin above the bar for pullups!

Good one...

Nick, Nicole and Franklin:

Please post times/loads to help motivate me.

Nicole: see you in 6 hours (ouch)!

15:07 as prescribed. Time includes running upstairs to use a bar for thrusters. Pullups used up only slightly less than half the clock. Going from rowing to thrusters was interesting and I found my arms tired when I got to the pullups. This was a good one!

Could someone please explain the Thruster exercise?

I'm glad I've got life insurance because CrossFit is going to kill me. Couldn't finish pull-ups fore arms are gone. No more typing
time 17:26

Troy - spot on with post number one! But not so much disgruntled as "jealously depressed" 8-(

(Moving to Hawai`i, specifically Oahu, is a long-time dream idea for me and SWMBO. Gotta find a job there first, though, and that ain't likely, so...)

As for the workout, this looks like just what I need today, time to be posted later.

aloha!

Andy M

The first thing I look for in those pictures of Hawaii is whether there is any surf!

Can I subsitute a 2 hour surf session for the 1000 Meter row? That is a lot of paddling you know? :)

Thanks to all that take the time to make the sub recommendations over and over and over and over....

8:45 as rxed
nice one

18:54; substituting 100 SDHP's for row.

I have a ten-year old daughter named Jackie; she'll be amused when I tell her of today's WOD. She's at summer camp but would otherwise want to give it a go.

~20m as Rx'd.

I would normally be reluctant to post the worst time on the board, but at least today I can say 'As Rx'd' which kinda makes up for it.

Pullups are suprisingly difficult after going all out on the rowing.

8:42 - would have been able to break eight minutes if the thrusters hadn't needed to be broken 3 times....who would have believed 45# could hurt so much? Pullups strong and unbroken.

Well, I guess I deserve it for not paying close attention when I read the WOD at 0445. I read it incorrectly as 45lb DB thrusters and I paid for it. I actually used 35 lb DB's and thought I was easing my load. Sorry Leanne for leading you astray.

17:24 (I wish I'd used a 45lb bar).

David

Remember the O-lifts are used extensively in
Crossfit because they are "functional" meaning
they transfer over into everyday tasks.
Think about it...when you move your sofa; do the
armrests "rotate" when you lift it?
Keep doing what your doing until you can score an
olympic set.

Hope this helps.

Mel

3 rounds of:

3 pull-ups
12 dips
15 20kg swings (overhead)
5 20kg squat-cleans
5 20kg push-press
15 OHS w/ skipping-rope (work on narrowing stance)

"Jackie"

1000 meter row 3:30.5
45 pound Thruster, 50 reps
30 pull-ups

8:27.0 as Rx-ed

Liked this one. Felt good for row and thrusters but have to say that the last 10 pull-ups were tough.

Cheers, kempie

David,
My home weight bar is a steel pipe from the hardware store, when I load plates I have to leave them a little loose so the bar has a little "spin". I don't think anyone will tell you it is detrimental or will give bad habits to use a "basic" bar.

~12:00 20lb dbs. 10 p/u, 20 assisted p/u

8:27 sub'd row for 100 sdhp's
rest as rx'd

Jeff, the thruster is a combination of a front squat and a push press. Fire up out of the bottom position and as you approach full extension of the legs use your upward momentum to help press the weight overhead.

For this and many other exercises used in the WOD's click on the exercises link on the LHS of the main page. Here you will find small video or slideshow demonstrations of most regularly used exercises.

NickT, nice job on posting your results mate. As Rx-ed is a huge step. And just remember doing the WOD, no matter what the time or the mods is more than a lot of people will ever do. Keep it up!!

Cheers, kempie

sub SDHP; 12:55

4th WOD and first time doing Jackie...shoulders still pretty shot from past 2 WODs:

Subbed 100 SDHPs @ 45 lbs. for rowing
Otherwise as RXed
14.41

That was tough! Two quick questions: 1) Is it essential to go into a full squat position when doing cleans, or is a shallower knee bend acceptable? 2) How big of an issue are broken sets? Is it better to perform a few broken sets with the prescribed weight or to lower the weight so that I can do the set without stopping?

Thanks,
Dan

Yep, Mel and Craigv, you got a point.
Will keep at it , 100% !

14:02

This was way tougher than I imagined, especially the transition from rowing to thrusters. All sets broken into 10s. PU's w/ toes on bench

Ran to and from gym

Did a 50 minute indoor cycling class just prior to WOD

went to the gravitron after 6 pull-ups. Otherwise as prescribed -

14:30

Pull-ups took the most time. Didn't have much left after the row and the thrusters

Hi all,
Workout as follows
Lisa {power clean w/thruster 35 kilosx5, pull-upx3, ring push-upx3}x9. Duration 18:46. Bdw. 59.3.
Jon {squat 102 kilosx5, upright row/power clean 60 kilosx5, ring push-upx6 (w/15 kilo disc on back)}x11.
Duration 19:00.
Until tomorrow...

A wothwhile tribute to a true American hero, one that many of us may have never heard of. www.wtv-zone.com/Mary/THISWILLMAKEYOUPROUD.HTML

10:12 could'nt crack 10min...

cfwux3

jackie =14:05

100sdhp broken 50-30-20
45# thrusters broken 25 -15-10
pullups 20-10

cfwu x3 w/ reduced pullups/dips

WOD: 8:31

used my crazy German rower that doesnt keep track of distance, so i did 130 strong pulls rather than 1000m. i think it was a good conversion because i finished the row in 3:45, which is probably about right (if not a little over).

after wards, DL 6x5: 135/135/155/155/175/175...focusing on form. i kept wanting to go heavier, but my reason told me to stay light and work the form. virtuosity is the fruit of discipline.

now im going on vacation/taking a week off. see yall in a week!

Beau Chapman: "My shoulders hurt really bad now when I work out. Not really a soreness but a really sharp pain on both. Almost like tendonitis."
My shoulders are killing me too. It's not a soreness, it's a pain and deep in the shoulder. Much like an ache that gets worse with movement. I am going to take care of warming them up for sufficiently from now on. The power pushes from thrusters and all the dipping and pull-ups are taking a toll despite improvement in all exercises. i used to warm up with OHS using the bar because it felt light - I am now humbled and will use a dowel or my jump rope for at least the first set. Also, I may add a light set of overhead presses and push-ups in the first round of the warm up so that the later dips/pu's and any thrusters or C&J's are not such a shock to the shoulders.
The power cleans yesterday didn't hurt because I took extra care to keep my arms completely straight during the shrug to transfer leg/hip power to the bar. Hope this helps and I hope your shoulders improve (and mine too).

Well there you go, my 3 favorite things in the world; a fit, fun, female, the surf, and the mountains of Hawaii...thats all I need.

Total time 10:39. Row took 3:58.

My 2 cents on the shoulder pain. I've been doing CF for about 8 months, and I started out pretty fit because its my job. CF is REAL tough on the tendons, and tendons don't recover as fast as muscles. So you gotta take it SLOOOW at the beginning, or you will end up hurting your tendons and then going down while you wait for them to recover. My shoulders and inside elbows were constantly sore after about 4 months of CF so I took a break and got some phys therapy for a month. I attribute the soreness to: 1. I ran out of vitamins and glucosamine my last month of deployment, vitamins help with nutrient flow in the tendons. 2. My form for O lifts sucked, I was muscling the weights instead of exploding, thanks to Josh Everett for sorting me out. and 3. Trying to use too much weight when I wasn't ready for it. Now I am pain free and throwing more weight than ever.

What are thruster???? I could find an example on line???

Sub'd #45 sdhp's,
rest as RX'd
13:53
Only my second week.
My back is on fire.
What resistance would you use on a rower? My gym has schwinn models.
Jim

Much as I hate to say it - thank you Coach Glassman for making me run. While loading a horse on the trailer this morning, she suddenly backed out, breaking the tie line. Spot was free, bucking and squealing and running up and down the fence line in a panic. The fence runs parallel to and very close to a major highway; definitely a moment waiting for disaster. All those cursed 400 meters sprints came in handy as I carefully worked to "encourage" the mare back toward the barn. I finally did catch her and was very thankful I had been doing some running. I would never have been able to "dance" with a panicked horse before (and I don't want to again!). Guess I can't whine so much anymore when I see a running WOD. Thanks Coach!

After the excitement died down, did a 10 minute 15# clubbell swipe test - 195 reps non-stop! Surprised me as my traps are sore from the sandbag carry and my grip was a little wimpy from today's WOD.

Total Time a bit under 9:00 by my analog watch.
Did it as rx'ed except I subbed a 1000m run for the row - no ergometer available. Did it in around 3:30, which is about what I remember rowing 1000m in years ago. Broke thrusters into a set of 20, one of 15, one of 10, and 1 of 5. Broke pullups into 10 each of wide grip, reverse grip, and mountain climber grip.

Earl,

I hate to bust your balls, but about 14 posts ahead of yours Kempie gives a nice description of what a thruster is plus tells you where you can find a video or slide show clip on this very website.

You should read the comment section thoroughly, because many of these questions have already been asked and answered. Coach and Co. also took the time to create video clips of nearly every movement that might find its way into a WOD.

The picture looks like the top of the 'Stairway to Heaven' (never new the name of the mountain), but I could be wrong.

That is an awesome "hike." I heard that they were making it harder and harder to get up there (to dangerous for tourists). I sure hope not, I want to try it again - post CrossFit.

9:45 WOD
ROW in 3:40
TH @ 7:40 broken, think it was 25 12 and 13
PU's broken 13, and 5's to finish

7:49
SDHP SUB FOR ROW, OTHERWISE AS WRITTEN

10:24 as prescribed.

This hurt.

Kelly, that is awesome work with the swipes!! Have been reading your CST log and am constantly blown away by your performance but even more so by your consistency and determination. Very inspiring!!

Cheers, kempie

ps note the Hand Care post in Injuries. Saw it on DD and thought it might help you out.

"Scaled it down" by dividing into five rounds of 20 SDHP, 10 thrusters, 6 pull-ups. First round under three minutes, but near-linear slowdown subsequently resulted in a total of 29:15.

Diddy,
Faretheewell brutha! Must be hard to leave Fallon. Thanks for getting me busted. 4 bucks in postage ain't no thang.
Will,
Way to light 'em up! (kidding)

Dan Silver lives!

7:58 as perscribed

20:33

I did a 1 mile run in place of the rowing.

50 barbell thrusters. 7x30# (PR) & 43x20#
30 assisted pull-ups. 14 (lowered assist by 10#) & 16 (my standard assist)

as rx'd

8:18

1000 m row
45 lb thrusters x 50 (15-10-15-10)
pullups x 30 (15-10-5)
+/- 11 minutes

11:51 total
row 4:27
Thrusters 2 x 25
Pus 2x10, 2x5

5:14

Used a Bowflex Powerpro with rowing option,45lbs
on each side for a total of 90lbs...
Thrusters un-broken...Pull-ups un-broken.

I believe this was my first date with "Jackie"
as well; lots of heart thumping & heavy breathing;)

Thanks Coach...You da Man!!!

30 min.

subbed sdhp for row.

=============

wu: ran 1.2miles 8.23
sub sdhp,all else as rx: 16.48
broke sdhp's into 25/25/25/25
broke thusters 15/20/15
pu: 15/7/5/3
grip gone!!

Is using a Lat pull machine acceptable for the row? I figure its pretty close...

14:40
5 min Lat pull(for row) with 30lb load
20-15-10-5 2x20lb DB thruster
15-8-4-2-1 Pull up

Getting better!

Nice workout, even though I did cheat (kipping and some push-offs) on the pullups - 10:05 as RX'd. Followed it with a mile and 1/2 out in the weather (DC - hazy, hot, humid, polluted, y'all know the drill) which I didn't time, just ran/jogged it to see how it felt. Didn't kill me, so I must be halfway in shape, I guess!

And I'm still jealous of all the Hawai`i Crossfitters! ;-)

SF,
Andy M

darn, forgot to time it!

1000 m row
1/4 mile sprint
15-12-9-6-5-3 thrusters w/ 45 lb bar. 20 second rest, 15 sec rest, 10 sec rest, 5 sec , 5 sec
10-8-6-4-2 pull ups (yeah these were HARD)
100 hollow rocks

Great workout!

WU 4k run

WOD
subbed 30lb dbs for thrusters
time (forgot watch and used wall clock in Gym)
12-14 min

Gina
subbed row with 1.6k run and 15lb dbs
18-20 min

16:27

Adjusted work out due to injury (possible broken tail bone)
1000 meter run
thrusters not very deep and broken into 10s and 5s
pullups pure but broken 10s 5s and 1s

19:23

subbed 100 sdhp for row (30#)
thrusters with 45#
30 pull-ups assisted by bands

I can't think of anything, even cycling up a very steep hill in the heat, that gets me sweating quite so much as a CrossFit WOD!

11:46.

sets broken.
still resting alot.

I don't have a c2 so I use a real rowboat.

As Rx'd 17:35 broken sets on the thrusters (25,15,10) as well as the pull-ups (10,10,10). Pullups were assisted. I am still too heavy to get much past 6-8. But 1 month ago it was 1. Not bad improvement...

First time I felt unashamed enough to post, lol.

18:37

Subbed sdhp (45lb bar) for row. Broke up into 4 25 rep sets.
Thrusters (45lb bar) 3 sets of 10 last set for 20.
Pull Ups I suck at still. Did them as many as I could per set until I was done. They were unassisted at least.

Thanks for the workouts.

Did with friend:

Beth - as prescribed 14:43

Kim - jumping pullups and 35lb thrusters - 25:23

7:48

As Rxd in 7:25... Tough transition from rowing to thrusters.

11:36.6.

Supremely funtastic. Would have broken 10 but my hands were grip shot on the pull-ups and there was nothing I could do. Also, it was a poor kip day...

8:02 as Rx'd
1000 meter row - 2:02
50 45# thrusters - 40 + 10
30 pullups - 10 + 10 + 5 + 5

Beau and "Masterpayne", Haveing gone through two shoulder surgeries and finding the same pain you discussed earlier when starting this program, I've found that if I take the time to warm up and stretch it helps alot(Holly run on). Anyways, I've used a mixture of exercises from Phys.Therapy and actually warming till I break a small sweet first before stretching it and doing the exercises. Taking advice from the man that turned me on to Crossfit, I've toned it down on days when I knew better or felt early on pain. But the best thing I've done was to start icing after for 20 mins. Nolan Ryan used to ice his arm even after working in the garden. And how long did he pitch for? Exactly. My shoulder has been pain free for the past couple of weeks now. Hope it helps.

Abraham Lincoln Crossfit

Tom 15 minutes
Row 3:48
Thrusters broken 20-10-10-10 (50)
Pull-ups broken 5-5-5-3-2-3-1-1-2-1-1-1 (30)

Joe 16 minutes
Row 3:58
Thrusters broken
Pull-ups broken

Amanda 9:51
Row 4:04
Thusters with 15 lbs.
Pull ups with 30 lbs. help broken

Betsy 13 minutes
Row 4:10
Thrusters with 15 lbs.
Pull ups with 30 then 40 lbs. help broken

10:58 as Rx'd - thrusters and pullups broken.

ediddy: For some reason I counted my pulls on the c2, and had 127 pulls for a time of 3:54. So, I think your conversion is pretty close.

time= 12:32
BW=194
Warmed up with KB Turkish getup/windmill, Janda situps, KB good mornings, and lizard crawl w/2 KBs. Used 2 1.5pood KBs for thrusters. Understood the Rx'd load but wanted to push myself even farther(never thought I would try to make the WOD harder, lol.) Pullups were on rings. Thrusters broken into 10-10-10-5-5-5-5, and pullups broken into 10-5-5-3-2-3-2. Waiting to buy 2 26lb KB's and 2 2pood KBs.

9:22. Thruster and pull ups broken up.

First Crossfit in a while. Feels good to get back into things.

Kempie - thank you and I will look into the hand care post. I sure do need it; my hands look like hamburger.

10:25

Felt pretty good, solid 1000m, broke up thrusters, but held in up position during rest...pullups were broken up a LOT. I need to figure out my kip :D

20:19
did 24 lb db's-barbells taken(for OHS)
first 15 pullups unassisted-still chinups. rest gravitron assist

finished at 14:20 as perscribed

I'm still way behind on the WODs, so this afternoon I had my first date with Linda.

BW=205#
DL=305
BP=205
CL=155
Time=38:05

Disappointing performance overall. The deadlifts really slowed me down. I flew through the first round of 10, then had to break up every set until 4. I also now have two nice round patches of skin missing from my thumbs thanks to the cleans. Can't wait til my second meeting with this sadistic lady.

15:07
sub'd 1600 m run for row
20/10/10/10 - thrusters
5/5/5/4/3/2/1/1/1/1/1/1

17:52 subbing 100 sumo deadlift high pulls for rows and the rest as rxed.

1,000m row in 3:46.8 then broke up the thrusters...25-15-10...followed by pullups in groups of 5 :(

total time was 12:50 with room for improvement for sure.

17:39 as Rx'd

Finally, the first WOD completed without any mods or substitutions.

11:52
About 3/4 mile run to drill hall from Pax BOQ, then thrusters and pullups.

Pullups 11/9/4/6

16:11, last 15 pullups assisted.
1000m row in 4:11. 50 thrusters were harder than i thought, broken 25,15,8,7.

Shoot, I miss read the freakin WOD and did 45 pullups...That would be why I was over 10 minutes haha, go me!

7:30

Been doin' the WODs just haven't posted lately. Work and all.

Today's WOD: 13:11

Right under 4 minutes for 1000 meters row (new PR)
Broke the thrusters into 5 sets of 10 with a 20-second interval of air.
Broke the pulls into 3 sets of 10 kippers. With 20 seconds of sucking wind between sets.

Counting the seconds between breaks helps keep me from timing out too much and lets me get something in before puke city.

Forgot the warm-up:

10 HSPUs (2 sets of 5)
10 Hanging L-sits
25 Military sit ups (with a 45lb plate to anchor my feet)

Cool down:

10 Upside down hanging situps
10 or so (I was pretty dizzy at that point) weak burpees.

7:50 as rx'd.

11:54 as rx'd
thrusters broken twice: pullups broken 3x

7:27:14 as Rx'd

3:31:15 row 1000m, C2 setting 10
0:17:8 transition to thrusters
2:20:36 45# thrusters x 50
0:8:17 transition to pull-up
1:09:37 30 pull-up (including time mid-set for chalk)

Wife:
17:26
75 Body-weight rows w/ rings lowered to the floor (7min) -- then raised rings for pull-ups
50 - 45# Thrusters
30 kipping pulls (time at end=15:35) -- lowered rings
25 Body-weight rows - just to prove something.

These rows are more difficult than SDHPs, but they're much better on the shoulders. While hanging from rings with back parallel to the deck, legs were bent with feet on the floor to allow for some use of the legs, simulating the acutal rowing maching motion with the pulling up on the rings to the chest. It worked...

Great WOD!

15:00

Row - 3min
Thrusters - 15,10,10,8,7 - Shoulders recovered finally no pain! Atleast not the bad kind.
Pullups - 10 unassisted, 20 assisted

22:00 with SDHP sub and waiting turns on thrusters and SDHP.

1000m row: 3:33m
10-10-10-10-10 45lbs thrusters (short breaks)
30 pu's, broken

11:13.2

Go ahead and discount the erg, slut!

Nicole & I did not time this, but rather did it "for fun". It was fun, but man did my quads feel like they were about to lock up on me about 10 min later.

Did my first squat clean with any kind of real weight (115) A to A.

9:24 as prescribed, including about 30 seconds travel time from rower to bar for thrusters. Row was 3:50, thrusters were 31/11/8, pull-ups were 21/5/4.

This is my Thursday work out as it is Thursday here (Australia).
Ran out of time and screwed up yesterdays workout. So as penalty doing Elizabeth in the AM Jackie in the PM

Here is AM Elizabeth (will post PM Jackie later)
All Cleans Squat cleans AA
21X37.5Kg Cleans 21 Dips
15X37.5Kg Cleans 15 Dips
9X40Kg Cleans 9 Dips

Any other Crossfitters out there in Australia?

8:18 as rx'd

11:43, as RX'ed. Had to go 200m to get from the rower to the thrusters. Pulls and thrusters broken.

13:56 as rx'ed

18:25
50# thrusters
Pullups in sets of 10

13:53
Subbed SDHP for the row.
After WOD's I'm often dazed and confused. Then, it's like a message appears for me out of nowhere. Today's message was: "GET A FREAKIN ROWER!"

12 minutes subbed SDHPs.

Dana lat pulldowns are not an acceptable sub for rows or anything for that matter. Use Sumo dead high pull with an oly bar. 100 rows equals 1000 meters. Very tough stuff. Leave the lat pulldowns for the posers.

WOD: Jackie
Time: 6:28

45# SDHP x 100
45# Thrusters x 50
Pulls x 30

Handstand and L-sit statics

GTG Pulls (20# vest)

1000m run
50 thrusters (50# db two handed alternating shoulders)
30 ring pullups

9:02

Excellent workout!! Done in 13:25 as per WOD
Thanks

subbed sdhp for rowing using 45 lbs kb
thrusters 100lb kb
30 pull ups
23'43" feeling slow after i did 120 pull ups and dips. i'm back up on the wod's.

subbed 100 SDHP for rows.

Time: 12:37

This really started to hurt after the workout.

As Rx'd (it feels nice to say that just once)...
10:19
Thrusters and pullups broken...I'm gettin' there

worked out at gym with the after-work crowd, had to wait for pullup bar, as RX'd:

1000 m row-3:40
50-45# thrusters
30 pull-ups
total time= 11:05

7:28 as rx'd...hell

1st post after 2 months on the program.

1000 mtr row
thrusters (25-15-10)
pull ups (10-5-5-3-2-3-2)

time: 11:52

9:58, though 20 mins after I wondered if I only did 29 pull-ups.

13:41:05
row 1000M (finished 4:39)
50 15#db thrusters (finished @8:19)
30 pullups (singles, not DH)

8:54
1000m row (5:20)
50-25# thrusters (25/15/10)
30 jumping ring pull-ups (15/10/5)
definitely need to increase the weight to 35# bar next time.

10:17..did 100 #45 SDHP's instead of rowing

"Jackie"
100 reps SDHP, 45#
45# Thruster, 50 reps
30 pull-ups
TOTAL TIME=10:54 (4:49/3:46/2:20)
My 1000m row comes in right around 3:40, so when the new gym is up and we have the C2 along with all the other equipment I should go sub-10min

14:32
Subbed 100 45# SDHP Broke (40 Best rep)
45# Thruster Broke (25 Best)
PU's Broke (8 Best)

ugh, about 12 minutes as Rx'd

cfwu X 3

1000 m row
45# thruster(50) 30-10-10
30 pullups 20-10-10
7:57

cfwu X 3
I was dreading this workout before I got to the gym. I didn't think that they had a rower and I'd have to do those sdhp's. Lo and behold they had a rower and my spirits were lifted. Those other things sound like they suck.
15 min row
2 mile run (16 min)

9:30 as rx'd

Sumo DLHP 45#X100
BB Thrusters 45#X50
Pullups (Underhand)X30
Time-20:15

Subbed 100 45# sdhps

Time=14:53

9:05 as rx'd

15# clubbell swipes: 85 in 5 min; 100 consecutive.

Body weight 78.2 kg. Body fat 15.6%. 14:28 as prescribed. Much room for improvement.

Team Ruthless
Substituted Sumo Deadlift High Pulls
Ashley: 5:38:71 (30# for both)
Jeff: 5:21:00 (45# for both)
Dr. Mark Miller: 5:57:89 (45# for both)
Jerry: 10:40:42 (45# for both)
Dino: 5:03:56 (45# for Both)
The pull-ups at the end was a nice touch!

10:03

Subbed 180# lat pulldowns for pull-ups (needed to lighten the load on the elbow)

25:29
Subbed 100 SDHP for row

10:31 with some jumping assist on the pullups.

10:39

subbed 100 SDHP for rows, broken sets on thrusters and pullups.

9:32

10:50

Subbed 100 SDHP for rows, broken sets on thrusters and pullups.

Time 10:40 w/45lbs SDHP

Finished off with 15 minutes of L-sit practise.

15:00 damn minutes...don't think I'm eating enough; must ask Nicole for help; sigh.
Also, had to use gravitron at 10; will get better.
Kips starting to come along.

As Rx'd
8:48

Couldn't do this earlier in the day, so I had to do it right after BJJ training(1 1/2hrs).

As rx'd 9:24

9:35

100 SDHP (45 lbs) for Rowing (2 sets of 50)
Thrusters as RX'd
Pullups assisted.

As Rx'd 9:25.

15:32 as Rx'd

The 1000m row was 3:31.3, it was the thrusters that murdered my time, I just can't seem to find a rythm with them. I know I can beat this the next time it comes up.

100-45# SDHPs in place of Row, otherwise as Rx'd

9:09

Dedicating my first post to Ahmik, my illustrious Crossfit Mentor...

Better luck keeping up tomorrow, Dr. J!

(temporarily ignoring the fact you will perpetually smoke me on any workout involving a run)

Warmup
Jumprope 3 x 3 min.
Burgener warmup w/OHS practice

"Jackie"
20:00
subbed 100 SDLHP w/ 12lbs. bar
Thursters broken
Pullups strict,broken

Never row'ed before...I now have a great respect for it! Pretty tough, thankfully only had to do 1000m. Did the row in 3:31. Thrusters were tough, split into 5x10. Thought I could do all 30 PU's straight, but didn't realize how much the row and thrusters took out of me. Did 3x10 with kips.

Jon: 3:31 is an outstanding time if you've never rowed before . . . I'm not going to come even close to that. Excellent!

21 min.

Row 1000 meters 4:15.
50 Thruster sets of 5.
30 pull ups sets of 3 and 2.

14:31

Coincidently, I just got my rower in yesterday. Haven't got my pullup/dip station set up yet so pullups were done hanging from my oly bar seated on my squat rack.

Hey Buck....are you ready for this weekend?

CFWU x 3 (Modified - no pull-ups)

11:56 (Rowed 1000 m in 3:53) Thrusters & Pull-ups broken.

26.46
Substituted SDHP for rowing.

Sub'd 2 mile run (17:32)
50x 45# Thrusters
30 Pullups
Time: 30:48

12:57 No subs. some breaks.
Then, farmer's walks: 80, 85, and 90# dbs.
About 60 ft. except the 90's; more like 15ft. Best damn exercise I've done in years and people stare the whole time.
Thanks Dan John!

John Walsh rules! Bottom line.

My wife finally tried a WOD. I went really easy on her as I didn't want to completely scare her off. She loved that it was over so soon, even though it was grueling. I hope to have her completely in the CF fold within a couple weeks. I should have a good team name by then.

Daniela - 13:45
100 SDLHP's w/ 2x5# db's
50 thrusters with no weights
30 lat pull-downs w/ 50# (I tried to assist her on pull-ups, but no dice)

John - 11:42
100 SDLHP's w/ 2x20# db's
50 thrusters w/ 2x20# db's
30 assisted pull-ups

10:24

Couldn't kip on the pullups because I was in an assisted pullup/dip rack and had no room. Used 2x25lb dumbbells instead of a 45lb bar for the thrusters.

8:32 as prescribed

3:57 on row, thrusters unbroken, pullups broken

15:05

Did 100 sdhp's and went with 25 reps to start and broke itno 15's. Same with the thrusters (15's and then a 5) By the time I got to the PU's I thought that my heart was going to explode. I did 10,10,8,2 for the PU's and then really felt like puking but held it back. But that's what it is all about, reaching the threshold.

9:46

Did 100 sdhp's b/c of no rower. finished with 25,5 pu's.

Didn't see the sub for 1k row before I did the WOD, so I did a 1k sprint instead.

1k sprint
50 thrusters (30 lbs.)
30 pull-ups (assisted)

20 minutes.

17:18

I did the rows but the battery was dead on the rower so I just rowed hard for 7 and a half minutes.

100 SDHP (45#s) unbroken
50 thrusters (45#s) unbroken
30 pull us (18, 5, 5, 2) Pull ups are hard when your lungs don't function.

5:57

harder than it looked, subbed run for row 12.12

Coach always encourages us to do the things we are bad at. With that in mind I did 100 SDHP instead of the row. Ugg.

10:15. BTW=150.

Pullups unbroken.

-D.

PM

Time 12.30
Row 3.57
50XThruster 30-7-5-5-3
30XPull ups (5-10-9-5-1 Only 1st 5 unassisted)
I'm shocking on the pull ups

As Rx

Dan - BB=#45, t=8:45, AVHR=162
Monique - BB=#20, t=10:25

8:01

subed 100 x sdlhp

Felt good today finished with
21, 15, 9
Hang Snatch Squat - 95lbs
HSPU
10:26

14:01

1000m row in 5:40; 50 Thrusters w/ 25 lb. bar- unbroken, 30 Pulls in sets of 4 or 3 ea.

Modified crossfit warm up as per yesterday
First attempt at using my shoulder since busting it, so took it a little easy.

Row 1000m 3:33
Single arm Dumbbell thruster GAO 12.5kg/27.5lbs 10,10,10,10,5,5
Lat Pulls 30kg
Total time 11:43min

Finished with shoulder rehab work.

Great Journal this month coach et al.

19:14

100x sdhp
50x 45lb bar thrusters
30x pullups

All exercises broken

11:29
subbed SDHP

10:20 sub'd SDHP

10:33

3:53 on the row
Thrusters broken 25-10-6-9
Pullups broken 8-6-2-2-2-(start jumping)-1-1-1-1-2-2-2

13:00 as Rx'd

BW 260

I opted for the negative pull-ups which I knew would be hard since I have done a pull-up in several years.

I knocked it out in 15:22 but I spent a tone of time doing the negative pull-ups.

8:19

11:21 as Rx'd
3:53 Row
1 min transition
3:15 thrusters
Pull ups to finish (15,7,5,3)

6:25 as rx'd

15min. bw=205. i'm losing BF% but gaining a couple lbs of muscle. not what i wanted, as it's making me stronger but makes chins and the like harder. chins really slow me down on this; i do not kip and can only do sets of ~8. need to work on that...

9:09 still struggling with pullups

8:27

40+ SDHP then broken into 10 and 15
Thrusters were about 10-15 at a time as well.
Pulls were 16, 8, 6

10:30. Subbed SDHP for rows.

Row 1000 m 4:50 min
Thrusters 30 lb bar 50x
Pull ups 50 lbs assist 30x

Total 16:11

as RX'd 24:32

As Rx'ed in 6:22

Planets aligned, 9:41 as rx'd.

BW 226#

7:47 as Rx'd.

Me = 13:37
Taylor = 11:15

all sets of thrusters/pullups broken

12:42
SDHP: 50, 25, 25
Thrusters: 25, 25
Pull-ups: 10/10/10
first time with this gut-wrencher
good workout

12:51 Subbed HSDL fro rows. All sets were broken.

18:47

1000 row - without a meter on the C2 I decided to do 10 minutes (ooo, smart move)

50 45lb thrusters - 20/15/15
pullups bw - 7/7/5/5/6

met with a little (itty bitty) pukie when stretching...

"Double Jackie"
Warm up: 500m row, 15# thrusters, 10 pullups
1st round: 10:52 (wanted to break 10 but my dead-hang pullups sucked)
Short rest, packet of GU.
2nd round: 12:52 with a sideache from the GU

The pug attempted CPR afterward, but I'll spare the details.

Great WOD. Day 2 Post-rehab and I did all as prescribed. Still not worrying about time just completing the WOD.

8:26
row time 3:54
thrusters 40/10
pulls 15/8/7

a "chipper" (22:42) @ Gym Jones this morning
my work schedule is forcing me into a burst of WOD's and then long rests..not ideal

8:03(C-)
Broken sets on thrusters
20-5-5

as rx'd
Paresh: 8:40
Leo: 8:14
Yo Jason we are coming for you!!!!!

we kicked ass today snax!

WU: 5 min stairmaster

100 sumo 65# 20,20,15,15,15,15 13:35
50 thrusters 45# 20,20,10 8:13
30 PU 6 unassisted, 24 assisted 28#

28:55

10:45 "I think"

Sub 100 SDHP's for row the rest as REX. I look at the stop watch after the 100 SDHP's and it had stopped at 13seconds. It seemed to be around 5 mins so I added that with the finish time.Aaaaahhhhhhhhhhhh excuses

Trample the weak
Hurdle the dead...

Did 100 SDHPs with 45lbs, then got interrupted during thrusters twice, 2nd time for too long - came back for pull ups, no idea on time

11:40, subbed SDHP for row.

9:00 as rx'ed

Did this one a day late instead of Thursdays since we had only one jump rope and I'm posting even a day later.

Eric:
14:15 - assisted pullups after about 12

Me:
23:19 broken into three even sets except pullups, which drug out 2 to 3 reps at a time at the end

Sub'd SDHP for rows
100 x SDHP
50 x 45# thruster
30 x pullups
9:32

Jeremy

Correction to my time: 20:14

13:30 as Rx'd

row was setting 4, 4 min even
thrusters--needed (wanted?) to rest left shoulder, so very broken. Weak link.
pullups 10/10/5/5 --want fewer breaks here!

coming off a rough work week (in the sense of many extra hours at a desk and computer) with 4-5 hrs sleep per night, so body feels creaky
finished with some situps and pushups

As Rxd 8:45.

WU:
stationary bike - 10min
cfwu

WOD:
row 1000m
Thrusters 45# - 50(30,20)
PU - 30

time:
00:25:30

As required

10:01

bw 210, age 45, height 6'2"

total time 9.04 , done as suggested

All broken
100 sumo DL hi-pulls @ 45#(25, 25, 25, 25)
50 Thrusters @ 50# (10, 10, 10, 10, 10)
30 pull ups (5, 5, 5, 5, 3, 3, 2, 2)

10:25

BW 225
Elev. 5000

6:57

13:26- approx 3:40 on the row, thrusters broken up 4x, 15 solid dead hang, 15 with varying jump assist.

11:12

Subbed 100 Sumo DL High Pulls 35/35/30
50 Barbell Thrusters 45lbs 17/15/18
30 pullups 15/8/7

Subbed row with 100 reps SDHPs w/ 36lb kb
Subbed bar thrusters with 53lb kb thruster
200m sprint
30 kipping pullups - 4, 2, 4, then lots of doubles and singles

Time: 19:00

The clock was stopped while rowing by an over enthusiastic 4 year old at 2:37! Started
the clock again for the thrusters & pull ups for a time of 6:17. So about 10 or 11ish minutes.

15:00:01 as rx'd

11:45 as rx'd.

4:30 for row.
Broke thrusters into sets of 10. Stopped timing. Massively assisted pull-ups still required like 10 sets.

9:19 as Rx'd