December 16, 2005
Row 1000 meters
45 pound Thruster, 50 reps
Row 750 meters
45 pound Thruster, 25 reps
Row 500 meters
45 pound Thruster, 15 reps
Post time to comments.
Compare to 041116.
TNL Sports - Macon, GA
"Designed by SST, Built by Chapman Power Systems, inspired by CrossFit"
Posted by lauren at December 16, 2005 5:45 PM
Sweet setup! We need one of those in Memphis!
this is the WOD? holy cow
Sumo high pulls, a good sub for rows if so what would the reps be for each thank for the help
JBell...got your voicemail message but I've been on the road for work. I'll give you a ring on Friday/Saturday.
Durf...standard sub is 1 SDHP for every 10m rowed IIRC.
I was hoping for NO Pushing movements after the shoulder killing workout on Wednesday, even with a day's rest. But I'm psyched and thinking of how I will feel AFTER tomorrow's workout!!!!!
My rower is broken, anyone know a ballpark time for 1000m??? Or # of strokes on a particular setting for 1000m???
For me, working moderately hard (32 to 34 strokes per minute), 1000 m. equals about 4:00 to 4:10 minutes.
Group Moffett completed:
5 rounds for time of:
400 meters runs
50 air squats
Total time of 23:21:58
If I know I won't be able to lift the specified weight the specified number of times non-stop, is it better to take breaks as needed, or lower the weight to an amount I can do non-stop for the required reps?
Ahh, sweet Jackie. Plus two more rounds.
45# Barbell thrusters(just the bar).
This will be interesting.
I know what rowing is, but what does 1000m row mean? How much weight is that and how many reps, im afraid I dont understand at all.
1000m rowing = 1000 metres rowing or 1 km.
The Concept 2 rowing machine measures the distance you travel for you. All you have to do is get on the machine and row for 1000 meters. It is not the weight lifting exercise, that is why there is no weight posted.
No rower here. Is 1000m running a suitable sub or not really given that this workout looks like a big time back workout (rowing and pullups)? We do have a versaclimber. Any ideas would be helpful. Thanks.
3.6. 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
Im sure someone will correct me if I am wrong, but I would say to do whichever way you want, just be sure to keep the intensity up. There are sometimes when the load is a little heavy for me and I break it up, but I also drop th weight sometimes.
I guess I didnt really help, did I?
You know, ya think by now I would have been smart enough to check Lynne's page before asking that question. Sorry (and thx) I just looked and found it. Also, the java applet is excellent and the video is good, too, except that for the first 10 secs. of the video the guy is doing something else (like deadlifts then he arches his back), but then about 15 secs in he switches and does SDHP. No matter (just an FYI).
For those without a c2 rower, I plan on subbing in a 35lb. db swing (10m = 1 swing).
So is it barbell for sure? 45lb almost seems like it could be dumbbells, since a lot of barbell exercises are 95lb...
18:27 - C2 rower, 45# barbell thrusters to 10" box, kipping pullups.
I'm not the best at rowing and that first round of thrusters was broken fat too many times (none the next two); thankfully my pullups are strong. No breaks there. My shoulders are sore and weak after the "deep fried" shoulder WOD - glad the thrusters weren't any heavier.
Thanks for the workout
what's up fcfkruse!
Josh a.k.a. tristar from the OG
10 rounds for time:
10 shoulder parked squats, butt to ankles depth
Do not put the non-working clubbell down during mills.
16:16 - 10# clubbells
Shoulders and triceps too sore and tired to use the planned 15# clubs. The 10s made this almost an active recovery type of workout. All rounds completed without parking the clubbells except for the squats. Grip feeling tired, but still had plenty left. The 15s would have really taxed my grip...I can't wait until I'm able to do left hand millls with good technique using the 20s - now that will be interesting.
this work out looks good. looking forward to it
If you go all out on the first round(1000m, 50 45# thrusters, 30 pullups) that is one of the girls(Jackie). Record this time for future efforts, if you are so inclined.
for Jackie(or round one) times from the last time she came up.
Just wanted to make sure, are the 45# thrusters just an Oly. bar or (2)45# DB? If it is DB I'll need a couple of days to finish the first round.
Just wanted to make sure, are the 45# thrusters just an Oly. bar or (2)45# DB? If it is DB I'll need a couple of days to finish the first round.
Thrusters with empty oly bar or equivalent weight on a bar...
Maybe I'm just weak, but that 45 lb bar was PLENTY for me, thank you very much (esp. since my shldrs still not recovered from the other day). This workout crushed me.
Subbed SDHP's for rowing (1=10m)
29 mins 51 secs of utter agony, all sets broken (except pullups, with only 20/10 on the 30).
Ranks as one of the top 3 worst half-hours of my life, equal to (a) a root canal that went horrifically bad and perforated my mouth (and cost me the tooth), and (b) the commencement speech at my college graduation after I had been comissioned a Marine 2nd Lt the day before - what a hangover! Yes, that bad. I again used my patented lie-on-the-floor-and-writhe-in-agony for 5:37 recovery technique.
Ah, day after commissioning day hangovers, what sweet fond memories...I think all Marine Officers do that...
Today was not quite as bad, but I was punished indeed... I used a 35# curl bar, space limitations near the pull-up bar and I am just SORE from our shoulder day last cycle.
15:43 subbed 100, 75, 50 SDHPs for rows
Subbed hard runs of 4:00, 3:00 and 2:00.
Coming off a cold. Pukie wasn't there, but his second-cousin Phlegmie was.
Finished with 5K row
Had to drop to 25# on the dumbells, otherwise as RX'ed in 28:15. Averaged better than 1:48/500m on the C2, but got punk'ed on the thrusters.
I've been slacking on CF and focusing on the Concept2 Holiday Challenge. 200,000 Meters between Thanksgiving and Christmas Eve.
C2 is a great machine, but it alone does not do the trick like CF does.
if you don't have a dynamax ball, what would be the equivalent depth for the thrusters? Any ideas?
22:30 as rx'd
Loved this work out. It hurts so good.
24:28 as rx'd, good lung burn! Good luck Meridith! Don't let Dave drag you down.
Subbed hard runs of 6:00, 4:00, and 3:00 for the rowing machine, otherwise as rx'd. 27:22
JBell, are you in Memphis?
Isn't Matt G in Memphis, too?
I'll be there for the holidays starting this weekend and will need a place to workout - any chance I could tag along with one of you guys for a couple of the WODs?
Nice blast from the past. I did this workout last year with assisted pullups. Can't wait to beat that sissyboy earlier version of myself!!!
Pullups broken up like post-prom virgins. I haven't yet wrapped my brain and motor skills around kipping. So I'm dead-hanging it. Everything else as Rx'd.
In the posted picture from Macon, GA what are the various designs on the floor used for?
I've been slacking on my Crossfit lately. This will be a good one to get into it 100% again. Pain can be your friend. :)
I had a Matt G. day today...
WOD was 2nd of the day as rx'd in 21.51
first workout was an improvised circuit i went through with a few pals:
1 min at each station for a total of 45 mins (one, 1min break was allowed.)
stations as follows:
rower, handstand, l-sit, crossfit burpee, box jump, renegade man-maker, plyometric split lunge, double-unders, dbell swings, thruster.
So now i've done all that i'm gonna go out on the lash in fine British Xmas spirit. I'll have pints for you all brothers and sisters!
robp...you're welcome to jump in with me. Shoot me an email and we'll work something out. Depending on my work schedule I'll be around next week until Friday night, then I'm up in Boulder CO for the holidays.
What is a thruster and how do you do them
Mr. Craft, sir,
Go to the link on the left side of the main page titled "exercises" and you will find videos of the thruster. In short, it is having the barbell "racked" in front of you, performing a deep squat, and then using your momentum on the way up to "thrust" the barbell over your head to a full press, then come back down and repeat. Beware of smacking thine own chin with the bar - a very common phenomenon.
20 minutes. Still new to CF, still getting in the groove. Plan to ramp up the pace in the new year!
49 minutes. Pullups assisted. Bleah.
The following painful modifications:
1pd high pulls for row (1 per 10m)
1pd bottoms-up thruster (ow.)
1.5pd/1pd renegade row for pull-ups
Warmed up with 20 1pd sling-shots, 5+5 windmills, and 10 rock bottom push-ups on plettes x 2 rnds
Finished with 4x20s bridge holds, 4x10 bridge push-ups. I almost have a solid walk-over bridge!
For later, 20->1 burpees.
In today's picture, what's the meaning behind the various graphics on the mat?
took me 53min 20sec
deadlift highpulls subbed row
pulldowns subbed pull ups. did 3 pullups 1st round. Did the warmup too. I need to move this gut out of the way so I can breath, darn it! Be out of the desert very soon.
Tom...you use the markings for different agility/plyometric drills.
the graphics on the mat:
ladder for running ladder drills
5 dots in a square for quick hops in an out working around the perimeter
and the star is a target for the barf
Team Ruthless CF Va
as RX'd 17:15
handstand practice and GHD sit ups, back extensions afterwards
19:13 as Rxed
I had to wait 20 minutes for the slowest rower alive to finish 4k, but the work out was fun. Why would a gym have 20 elliptical machines and 1 C2. I need a garage!
Pretty decent time, after fighting a house fire this morning.
what is a good replacement for rowing.
Happy Birthday Doc B!
10# thruster x 50
assisted pull-ups x 30
10# thruster x 25
assisted pull-ups x 15
10# thruster x 15
assisted pull-ups x 9
Funny moment to share. Last night I was walking into my local Target when I was handed a piece of paper. Two guys tell me this is my free pass to LA Fitness and they ask, "do you work out". I started laughing and said "yeah, I work out every day". I got a kick out of that. It was good to know that I work out harder each day than their average member.
Everyone enjoy those work holiday parties!
Hoist a pint of JC in my name, me old lorry driver!
Ah, Christmas in London. Nothing says, "Dickens" quite as much.
Last year's time for this was 27:15. Should be able to beat it. We'll see. I'm with Kelly on the soreness in the tris and lats. Pull ups last night were stronger, interestingly enough.
wasnt sure so i used two 45lb dumbells for the squat thruster.i'm not sure if this is normal but i wanted to puke after each round. great workout, reminds me of RIP
Mr. Craft, sir,
Go to Lynne Pitts' official crossfit FAQ page. The link is on the right side of the home page or here. http://www.mitymous.net/weights/xfitfaq.htm
It answers EVERYTHING!! Read above, as well, and you can see that moi asked this question (and I know to look on her site, doh!). The answer is sumo-deadlift-high-pulls are the sub w/ an empty 45 lb. bar. If you want to know how to do those, again, go to Lynne's page or the Exercises section. I think the java frame by frame is a better illustration, but the video clip is fine, too, but ignore the first 10 seconds, that's NOT a SDHP. He changes at the 10 sec. mark. 1 SDHP=10m and (despite the fuss this may cause) I think the SDHP sub is harder than the row (heretic! heretic!). This is a difficult workout and I would recommend maybe reducing it in half if you're new, but it could be that I'm just a weak-ass.
Our rowers were broken so I just rowed as hard as I could for 4/3/2 min. Also, I got stuck waiting on the rowers a couple times and stopped my clock so I got some rest between rounds. If I'd done this without stopping my time would undoubtedly be longer. Good job to Matt W. Mike H. and Rea today as well.
I really dont think my shoulders can shoulder this today, that last workout murdered them..I'll see if i can just suck it up
Subbed 75, 50, and 25 reps of 36 lbs. KB swings for 1000m, 750m and 500m rows. All else as rx'd.
Sake-bombs and other drinks from last night put a hurting on me today.
WOD: 17:35 but my rows consisted of 130, 100, and 65 pulls on level 7 since the rower at my gym does not record distance travelled (WTF?!). only the first round of thrusters and pullups were broken. also, this is 13:30 faster than last time, but at least some of that difference is due to substituting SDHPs for the rows last time (i really suck at SDHPs). regardless, 13:30 is substantial and more than a mere substitution can account for. i may be wrong but i think CrossFit might actually work. THE EXPERIMENT...WILL...CONTINUE!!
I had been wanting to try the recent WOD with run 100m, 50 pu, run 100M etc.
Did that in 16:39.
BUT, I wanted to give this a try too. Too many decisions. Since I was running out of time, I decided to do the first round only.
1 round with 65# for SDHP and thrusters
Now I'm anxious to try it with 45# and all three rounds. Maybe later...
recovering from a cold. nearly passed out from the CF warmup.
1/2 volume WOD:
row 500, 375, 250
thrusters 25, 13, 8
pullups 15, 8, 5
28:27 as rx'd
After a month of crossfit I feel like I'm being punished for never really training legs or shoulders.
how deep should you go on the thrusters w/out a dynamax ball to gauge the depth??????
subbed SDHP for rowing
Ugh. Broken sets.
I gotta get a rowing machine. I was nearing the end of the first set of sdhp's and went looking for a place to meet Pukie. Fortunately he didn't show up. Finished the workout at a lower pace. No stopwatch but it took a little less than an hour.
It's a good kind of pain.
Until your hams touch your baby cows.
subbed SDHP's for rows.
That is the real questions isn't it? Go deep, have broken sets, longer time - but a better workout; or go shallow, hit a nice groove, feel the metabolic burn, get a nice time - but sacrifice improving all of your olympic lifts.
I leave the decision up to you - if you choose to go deep, set up some sort of obstacle to gauge the height you want to squat down to. A stack of books, a medicine ball, a bench, whatever you can find.
19:27 as Rx'd
Kelly, you win again. DAMN!!!
cfwu x3 - pullups
WOD 16:00 as Rx'd
5:00 better than last year!
Little box on rower broken.
Estimated 1 stroke per 10m. Might be short.
Subbed 195# pulldowns for 3/4 of PUs
finished w/ 5k, time: 19:42
25:34 and 1 nextel interupt, did not stop clock.
P.S. had a physical, treadmill, ekg the works. The results of crossfit showed. 2% less body fat, 2 min longer on treadmill resting HR 55.
CFWU x 2 minus Pull-ups + some rope jumping
The pull-ups, once again, were the really hard part.
I'm still unclear. Thrusters are with 1 45 lb. barbell or 2 45 dumbbells? Thanks,
22:03 as RX'd.
4:30+ improvement. Got some looks today when I rolled the C2 over to the pullup station.
1 45# barbell for the thrusters
19:58 , did 100,75 and 50 reps of deadlift high pulls with 45 lb barbell, all else as rx'd
Looking back to last year got me thinking about my very first Crossfit WOD and how I would compare, thinking of doing it on my Crossfit Anniversary from now on. I'm at a 1 year, 8 months now.
In case you're interested, here is your first post and workout:
Run 800 meters
Run 800 meters
Tabata jumping pull-ups
Run 800 meters
195 sec. Run #1
11 Situps (full situp, no hold on feet)
190 sec. Run #2
191 sec. Run #3
First time out w/a CrossFit workout. I need a change-up from what I've been doing, I'm kinda overtrained. I enjoyed it, but it's going to take a major act of will to shorten my workouts up like this. Looking forward to seeing how this all shakes out for me.
Posted by: Matt G. at February 26, 2004 08:35 AM
14/10/6ish for rounds
sub SDHP's at 45#
all sdhp broken usually into 15 reps
first thruster and pu broken, next two unbroken
wu=run 1 mile 8:35 (cold and icy out)
2 min of handstands, 30 sec of l sits
20 min yoga stretch
100 Upright Rows/(25 w/ 25lb, 75 w/ 20)6:20/(15lb)7:12
50 Thrusters/(2 10lb) 4:35/(2 5lb) 3:52
30 Bent Over Rows/(45lb bar)1:42/ (2 10lb)1:58
75 Upright Rows/3:13/3:58
15 Bent Over Rows/:57/:50
50 Sumo DL Rows/3:13/3:52
9 Bent Over Rows/:37/:46
Remembered on the 50 rows that we were supposed to be doing them as sumo deadlift rows. That would have added a decent amount to our time.
First workout for Kerry...hoping to create a crossfit convert!
RUN: Alki-Fairmont Canyon Time: 46:56min
80 Box Jumps
150 Sit-ups(fitness ball)
instead of fighting with time i was trying to keep on going, definitely overtrained afther 8th workout this week
time was much much more slower than should be
Workout as follows
Inclement weather day for me.
Snow removal (w/shovel; heavy; alternating sides every 10 reps).
Duration ~150 minutes
20:55 as rx'ed
Pull-ups a little broken up.
As rx'd 22:52, wasted about 1 minute between rows and thrusters getting back and forth from the rower.
Warm up - 4 1/2 mile run
Sub'ed rows for Air-Dyne: 3 minutes, 1:30, 45 seconds. Used 2 x 20lb dbs for thrusters.
Sets all broken up.
thanks for the feedback all
WU -2k jog
WOD with 45lb bb
18:39 (same thing, DEEPER on the squats).
pullups were done with bar at chin height standing, and then heels on the ground so my torso would hang directly below the bar. (Is this the correct form for doing this type of assisted pullups?) I am gonna use the next rest day to practice the pullup sub that works best for me until I can do them unassisted.
Quads are fried. Cheers.
including time spent running from the weight room to the rowing machine and back again
Thrusters and pu's in broken sets.
13 minute improvement from the last time I did this.
As written, 29:45.
Thrusters and pull-ups broken into 8-10ish and 7-9ish sets, respectively, but the rows were the hardest part for me. Will correct.
Executed today's WoD as follows:
Julian: @ 30:00. - Great Job!
Brand: @ 25:00. - some sets broken.
cfwu x3 (-pullups)
One of those days when I wasn't feeling "it"
First two thruster sets were broken.
First Pullup set was broken.
25:34 with 32.5lb DB thrusters
Lost some time on the last round. Went to do the 500 m row, the rowers were busy. Had to track down a treadmill, get it spun up, did equivalent distance on it.
Post workout 257lbs
Redid Wednesdays workout
shoulder press 5 reps
push press 10 reps
push jerk 15 reps
A little disappointed in this time
Newbie here. Just wonderin' if you think that chinups would be sufficient replacement for pullups as I have some shoulder injuries that I am working through. Thanks.
I am new the CF world, and enjoying pushing myself at the gym. By the time I do as much as I can do for a WOD, I am absolutely drained. I am getting alot of strange looks at the gym lately.
WOD as RX'ed: 17:13
This one kicked my motherf@#$%in a$$! Great way to start the weekend. Thanks Coach!
Did 100,75 and 50 sdhp's with 50 lb barbell for the rowing. 50 lb barbell for thrusters. Most pullups were jumping negatives after the first ten. Workout included multiple wierd looks, 2 people avoided my area because of sweat pouring off of me, and one trip to hover around trash (felt pukie coming on but went away).
A hurting 29:34.
By the way, is it wierd to have your arms shaking after a workout and be happy about it?
sub'ed row for SDHP's
Subbed SDHP for rowing.
used old bowflex set at 50 pounds in rower mode
for rows, 1 rep per 10 meters( 100,75,50 reps )
thrusters and pull-ups unbroken. Nice one.
30 mins of pain and suffering
man after looking at most of the times on this one I feel like a slob. I had to take multiple rest breaks, but did the WOD with slight mods. assisted pull-ups and sdhp's because of no row machine.
Hamstrings are on fire from a workout yesterday.
This was a fantastic workout.
felt like i could have timed that with a sundial
first time for that workout 36:05
did jump pull-ups and sdhp as substitute
definitely killed the shoulders with that one.
I didn't do the WOD today as i was planning on going for a PR of 200kg deadlift. However the 14 hours i've spent each day (for the last 5 days) designing a gearbox has left me knackered. Thus, as punishment for not making the lift or doing the WOD, i just did 500 squats for time, before i go to bed :D
Gym was busy, had to sub 25# bells for the last two sets.
No subs, done at the gym.
SDHP at 45#
Shoulders still fried but made it through...barely.
subbed rows for sdhp
This WOD was one of the first for which I posted a time in the comments. (I stumbled upon this incredible site late in 2004.)
I posted a time of 35 minutes on 11/16/04; today's time was 22:56 with just a bit of fog in the brain from last night's party.
Training day(indoors today)
44 pound SDHP, 100 reps
44 pound Thruster, 50 reps
30 modified Pull-ups
44 pound SDHP, 75 reps
44 pound Thruster, 25 reps
15 modified pull-ups
44 pound SDHP, 50 reps
44 pound Thruster, 15 reps
9 modified Pull-ups
I definately paid for being out of town on business.
Thruster are the work of the devil
31:48 vs 33:33 on 11/16/04. 10 min elliptical warm up 13/13.
Subbed sdhp as rx'd 17:01
Shoulders still sore from a couple days ago, driving to vegas right now for 12 ounce curls, weeeeeee
Run instead of rows, and accidently did 35 thrusters instead of 50 in the first round.
Time of 24:35. I thought I was going to die at the start of the second go-through. Haven't felt like that in a while, and I surely do miss it.
17:52 as Rx'd...too dead to type more...good job coach.
100 45lb SDHPs
50 45lb Thrusters
75 45lb SDHPs
25 45lb Thrusters
50 45lb SDHPs
15 45lb Thrusters
All sets broken except the last set of thrusters
CANT BELIEVE I PUT MYSELF THROUGH THAT IT WAS GREAT
Wow. What a great workout. The 'Jackie' round took two minutes off my last time for about 12:37. Thought ugly things and my back didn't like it. Second round did 30 thrusters instead of 25. SDHP's only modification. 29:30
Snatches for warm up.
This is the first wod with rowing since I bought a c2 rower recently. It was also the first wod I ever did, back in Nov. 2004. I didn't post then, but my time with sdhp substitution was 33 minutes. Today my time was 19:20. It's been a wild 13 months.
WOD-No time, I had to wait for machines, it was a real mess in the gym today. I figured it took me between 5-6 minutes to do each round. I had to substitute 45# low back rows for the actual rows. I did the same amount of reps as the thrusters. Great workout.
my shoulders are finished
WOD - 27:05
Subbed SDHPs for rows - 1 per 10 meters.
PUs assisted w/green band.
All sets broken except the last set of thrusters & PUs.
I thought great here is a wo where my gym will
be an asset, it has a rower and a cybex pullup
assist machine, instead of a pain.
But no the readout doesn't work. So I thought
1 SDLHP = 10 M then one row pull will = 10 M.
Did 1/2 CFWOD
Row 50 count pulls
Trusters 40 lbs 5/5/10/5 (HR 190)
Pullup reps/offset plate 2/0-2/8-4/10-4/12-3/12
total reps 15
Row 38 count pull
Truster 20 lbs 13reps (HR 190)
Pullup reps/offset plate 1/0-4/10-3/10 tot 8
Row 25 count pulls
Thrusters 20lbs 8 reps (HR 200)
pull ups reps/offset plate failed with BW.
2/7-1/7-1/7-1/7 total reps 5
Subbed Sumo DL-HP's. Bottom line, this made the workout kick my tail and call me Sally. I need to track down a rower.
As Rx'd 22:50 Great workout
31:49. It took more time than is ideal between stations and, sadly some of my stations were taken between rounds. Such is life at a commercial gym.
Thruster 35# 50 reps
Thruster 35# 25 reps
Thruster 35# 15 reps
Pukie was with me on this one. I felt the worst post-workout that I have since the killer workouts at the Golden cert.
All those ring pull-ups earlier in the week are hurting me now.
First time poster. Cross-Fiter for 2 months. Awesome workouts, awesome program.
WOD as rx'd 21:52
23:17 as rx'd
first time in commercial gym in 10 months. Now I remember why. Row machine was around corner on 2nd floor. Pullup bar across gym from thrusters downstairs. No gas for afternoon workout and fried shoulders from Wednesday. I was glad to complete it.
the seat fell off the C2 at the base gym in the middle of the 750m row. Had to regain my composure and find the seat.
Talk about disrepair. With tens of thousands of dollars worth of useless equipment in the place you think they would at least maintain it.
30# barbell for thrusters
1 band pull up assist
SDHP for Row, kipping pullups, thrusters to Dynamax. Felt pukie chasing me today. Must be the flu shot on thursday.
Thrusters took it out of me.
First time actually using the Concept II in a WOD. The local YMCA has two of them.
For some reason my shoulders fatigued fairly quickly on the thrusters......hmm....weird.
BW 155#, did 40# thrusters.
First time post-ers, after 3 weeks with CrossFit...thought we'd finally put up some #'s to share with you all...we're both 23 year olds from Sarnia, Ontario...absolutely love the program!
Times, workout as Rx'd:
Jake = 19:31
Ross = 21:52
22:00 as prescribed, 10:29 for first round
16:33 as rx'd
C2 rower on setting 10
PR by 2:20!!
22.56...lost time to changing rooms and 6 manhattans last night.
Subbed 30lb. thrusters and lat pull-downs for pullups
SDHP for rows w/ 40lbs
37 min I think, I was passed outfor about 10 min afterwards
This was a real lung burner.
God I hate rowing.
BTW=150. A to A thrusters. 20:25. Almost five minutes faster than last year.
PU broken with the exception of round 3. Thrusters extremely awkward. Used bench.
Sub'd SDHP for rows. Everything else was as Rx'd.
Sub'd SDHP for rows, and the oly bar was a little over 40lbs. Almost all sets were broken.
Wife did SDHPs and thrusters with weighted curl bar (27lbs) and assisted pull ups.
mfbunch (posting from mosul today) 21:56 total, r1: 9:23, r2: 8:48, r3: 3:44
this hurt in a very good way!
haven't seen joeyd's post but i did get the message that santa delivered some rings! hooah, now i can discover new and interesting ways to torture myself!
Subbed 800 meter run and 2 - 400 meter runs for the rows. Thrusters and pull-ups as instructed.
16:32 as rxd, thrusters kicked my butt....cheers, mike
Had to mod the thrusters with a 100lb fat bar because the 45lb bars were being used, so I did 21,15,9 reps, rock bottom squats into the thrusters.
Everything else was the same. Those pullups are tough when you are 230lbs...
Finished in 28.13
On the last set of rowing I noticed a really foul smell, I looked around and didn't see anyone near me. lol, I was throwing up in my mouth a little each row and it really stunk :)
Subed SDHP for rowing.
Broken pullups sets of 5.
Total time 16:40, and 6:55 For first Round
2 minutes better than last time.
50 45# thrusters
25 45# thrusters
15 45# thrusters
in 6 inches on snow the runs were done in...
1st round took way too long - too many breaks - maybe not warmed up enough. Last 2 rounds 'ok'
26 mins as ordered.pullups were weak. almost drilled that star on the floor.
23:01 Better form on the thrusters and the pull ups. Nice hurl effort at the end too.
Thank you CFHB!
Did this one on 2005-12-17 as i was sick 2005-12-16.
Total time: 18:10
R1: 3:42, 3:04, 1:41; total: 8:27
R2: 3:38, 1:28, 0:48; total: 5:54
R3: 2:27, 0:56, 0:24; total: 3:47
Sets broken as follows:
R1: Thrusters: 10-10-10-10-10; PUs: 10-8-6-6
R2: Thrusters: 12-13; PUs: 10-5
R3: Thrusters: 12-3-2 (minor pauses); PUs: 9
This one really smoked my legs. Nice combination of push and pull.
Laid in a heap on the floor for a good 5 minutes after this one.
Nice, fun workout!!
27:50 as RX'd
Broke the first set of thrusters up into pieces. Brutal.
15/10/5 for first 30 pullups.
WOD as Rx'd in about 17+ min. Wall clock was my time- so it's not "official".
Did the 3 rows in just under 10 min.
Went darn hard all the way. Short rests.
1st 50 thrusters were killer.
(day late post)
35:21, stationary bike instead of C2, ALL SETS BROKEN UP UNFORTUNATELY.
100, 75, 50 sdhp, olympic bar
50, 25, 15 40# thrusters
30, 15, 9 pullups, assisted
lots of broken sets
split wod in 1/2:
Set 1, 50 SDHP's-45 #bar, 25 THRUSTERS-12 #db's
15 PULL UPS- assisted
Set 2, 30; 12; 7
Set 3, 20; 7; 4
1000m row 3.32
50 Thrusters 1:30
30 chins 1:50 (broke them into 5 every 20 secs)
750m row 2:37
25 thrusters 1:05
15 chins 1:49 (back blew up after row)
500m row 1:42
15 Thusters 0:33 hurt like hell but just went to my special place
9 Chins 0:22 just wanted these over + 2 babes were watching
Running clock time : 18:27
Substituted SDHP, which seem a little harder than rowing to me. Did the first round in 19:45, skipped the second round, finished the third round at 29:00 even. Maybe when I get the first round under 15...
25 minutes with assisted pull ups. Great workout! Keep giving us the pull ups! It's helping with my prep for London's January Seminar!
Just noticed that my lame 19:45 on round 1 is 9:30 better than when I did Jackie in August, even though I interleaved the exercises then. Making progress toward coming within 2x of the elite...
21:35 as Rx'd. Pull-ups done on the rings.
28:11 as Rx'd.
I started with 45lb DB thrusters and after six reps I knew I read something wrong. Did the rest with a 45lb and 25lb DBs.
A day late and a dollar short . . .
Had to sub run (2:20 minute, approx 600M) for last row as C2 was occupied.
25:32, 30lb thrusters.
Subbed 45lb. SDHP's for rowing. Did 100, 75, 50
Subbed Sumo DL Highpulls - 25lb bar (started with 30lbs)
Thrusters - 25lb bar
Pullups - Assisted (Cybex #17)
Unfortunately, I did not pay attention and did 30 assisted pullups in the warmup so this was even more difficult.
(Did this one 17Dec05)
CFWU x3(sub'd ball push-ups for pull-ups)
WOD :22::10(sub'd 1 SDHP for every 10m of rowing)
Did this one 2 days late due too much X-mas cheer @ my X-mas party. The SDHP's smoked my grip and forearms. Knees started hurting a bit due to form probably. This one was a great workout! I loved the pushing and pulling. Did Deadlift workout afterward... once my grip and breath came back. Only went to plain on the SDHP's & Thrusters. Pull-ups were mostly kipping.
Oh yeah, SDHP were done w/45lb bar.
GinaC, nice job. Don't worry about doing the xtra pull-ups. You just gave your self a better workout.
30mins but this included time weighting to get on machines at gym.
10kg each dd thrusters
Pull ups assisted as hit peak max 25kg
A little rougher then I expected, or maybe I am just more out of shape then I thought.
Sub 25# DB for 45#
Got Light headed twice
13:30 as rx'd, or so I thought as I stuck out my peacock chest after looking at the other times. Then I realize I did push presses, not thrusters (i.e. no squat). I owe you all and myself another go at this one (productive punishment), and I'm aiming to break to 19 minutes. Bill
Meyer 31:28- nearly all sets broken
Jeff 2 rounds approx. 32:00
Clarence 1 2/3 rounds in approx. 32:00
20:36 after a long weekend.
I can't believe I hadn't worked out in over a week!! Damn end-of-the-year deadlines and Christmas shopping!
Anyways, made it to the gym today. Subbed running for rowing, and did thursters with 2 10lb dumbbells. Time: 46 min.
My quads are in bad shape. I really should do squats more often.
PS. Pull ups with 50lbs assistance.
Added an extra 5 thrusters in round 2, but otherwise as prescribed. Time was 24:45
32:27 as rx'd except used 2-1pood KBs for thrusters (70# total weight instead of 45#)
(row in Meters/thrusters/pullups)
1st round (1000/50/30) - 16:04
2nd round (750/25/15) - 10:16
3rd round (500/15/9) - 6:07
28:15 DID HIGH PULLS INSTEAD OF ROWS. ONLY HAD 40 LB. DUMBELLS TOO
Abraham Lincoln Crossfit
Tom (bw 206)
Finally got around to this one, modded to only one round(Jackie). Hopefully going back to gym this sfternoon to get a 2nd WOD in. 10 minute bike w/u.
Jackie: 13:11(16:11 previous) New PR.
3:35.5 1000m row(4:11--can go faster.
4:56 Thrusters(15,15,10,10), 1 minute to get over there, slowly. Could go less broken, was pacing self. Still cant rack properly with light weight.
4:27 pullups(black ironwoody band) broken.