Happy 5th, Crossfit!

I'm glad to be a part of your success...cheers!

Ouch! This is what we get for not making the conference isn't it?

Oh My, I'm sure looking forward to this workout,I wonder if Coach is related to the Marquis de Sade

Happy 5th anniversary Crossfit and Thank you for everything!

Happy 5th, Coach! Thanks very much! Looking forward to these thrusters in the AM.

Happy 5th coach heres to many more years and work outs.And to D.J thanks for introducing me to it.

Happy 5th,Long may it continue.
Thanks for being there People.

Happy Birthday!

Coach or anyone else, I was wondering if these thrusters are done with a straight bar? I know I did the dumbell the other day and this doesn't say dumbell?

Been doing Crossfit for two weeks and already seeing results. Best workout I have ever done. Thanks! I love the intensity and variety, most importantly the results.

happy 5th anniversary CF!

Did Elizabeth today Feb 9th, after 10K of 55:15
Cleans 65#
3-1 Dips w/ 30# Asst.
13:51

That is perhaps the most beautiful WOD photo I have seen yet. (In the top ten are the OL weight set from a few years back, sailing photos, and of course the handstands). It tackles so many stereotypes at once:

Tough guy supporting (literally) his mom,
Tattooed guy having fun with family,
Grey-haired women celebrating physical culture,
Physical prowess and performance in a gorgeous setting.

As a newbie, I look forward to the next 5 years with your tools and community!

Happy 5th, and I love the "Compare to 010210" that really puts it in perspective!

The honour is all ours (in my view). Heartfelt best wishes for the next 50.

John Biddle

Happy Fifth Anniversary Coach and Lauren. Thanks for all you do to, I mean "for", us.

Interesting article in JAMA. I wish I had read it before the low fat\high carb diet I was on gave me heart disease.

I wonder what the times and loads were for the folks who did that first workout?

Anybody here on for that long?

Congratulations on the milestone. I have only been a member for 5 weeks...ever since I read in Mens Journal that CF was the most effective workout!

Coach, the Feb 10,2001 workout reflects the weight is based on percentage of body weight. What percentage of body weight should we be striving for in catagories 3, 2, and 1, referring to the "Getting Started" section of the website?

Happy 5th Xfit! I will celebrate with my 1st Xfit tshirt I got yesterday in the mail and take it to the gym...wonder if they will mind me walking out the door with a 95lb bar to the local track? Damn..I do hate running on a treadmill...not the same.

Happy 5th and thanks for everything!!!

what is a thruster?

It's funny that you post that article. My professor for my advanced nutrition class brought it up in class yesterday. There was a lot of discussion about possible flaws in the study.

Happy 5th. And thanks for everything.

Happy Fifth Anniversary.
Thank you for allowing me to be a part of your community. It has been a humbling experience, but you have re-energized what I now realize were my old, stale workouts. Your giving of yourselves is truly appreciated.

Congratulations Coach!

I don't see the thruster examples on the exercises link, could you post an example?

Bob (#21), please check the "exercises" section. It will have a video of what a thruster is, or you can always call Chuck Norris, he'll show you.

Has anyone done all five years of WOD's, or come close?

Brady #25, look under "Barbell Thruster". Ok my community service is over for today. Ha.

So I did some thrusters and running sprint intervals tonight before a 45 min spin class. Is it ok to do the WOD tommorrow eventhough its essentially the same? Im going to read the entire article this weekend, but like with any research article seems to be quite a bit of flaws in the date.

...what a great picture
happy 5th and happy 35th in dog years! ;)

"... modest effects... suggesting that more focused diet and lifestyle interventions may be needed to improve risk factors and reduce CVD risk."

Huh. Not "this is strong evidence against the assumptions of the AMA, etc, in terms of fat and grains" but "maybe we should try harder...." Close to 50,000 women! The better part of a decade! If they can't "tease" strong, reliable correlation from that, it calls into serious question either their methods or assumptions.

Coach, have you seen this: http://www.hsph.harvard.edu/nutritionsource/pyramids.html ? It is supported by a major institution, but not significantly pressured by the dairy, meat and grain industry. I could go on, but I'm only a college student trying to catch up to the message-board-learning curve.

I just joined today! It was break day (boring) so I did yesterday's workout. I am impressed at the intensity. It was strange because another person was in the gym looking at me train, he was doing the same thing with a few modifications. Ended up having a short conversation about crossfit!

Looking forward to killing fat!

Cheers!

Happy Anniversary. Is there any possibiltiy that Coach is the reincarnation of WWII British Commando training instructer?

Congratulations on all the success. Way to go greg, you are my hero.

happy 5th b-day cf. I'm glad I have been involved the last 15 months.. Thanks again Coach and Lauren

Congratulations Crossfit!
Here's to the last five and here is to the next fifty-five!
My only regret is that I didn't discover Crossfit sooner!
Thanks Coach and Lauren.

Happy 5th.Stoked to be part of it.

Thanks for sharing your ideas. Thanks for caring enough to communicate those ideas thoughtfully. Thanks for testing them. Thanks for being open to correction based on data. Thanks for my new muscles. Thanks for organizing your methodologies in an intriguing manner. Thanks for the WOD's. Thanks for posting a new one daily to build the suspense. Thanks for encouraging the posting of times to a comments page to build community and healthy competition. Thanks for kicking our butts and making it all fun.

Happy Birthday.

Hippo, birdie, two ewes;
Hippo, birdie, two ewes;
Hippo, birdie, dear CrossFit;
Hippo, birdie, two ewes.

Congratulations and best of luck in the coming years. Thanks for making the difference in my life and the lives of my student athletes.
They did Cindy today during cross country practice. The best was 20 rounds.

Love thrusters!!! Way to go on 5 years.. Sue and Danny have a blast at the seminar we will miss you!! I will be working out with coach Brent and getting my BUTT kicked that is for sure!! Hope you guys get time to read this//:)
KAJO went for 30 pull ups and my husband just could't get me past 25 AGAIN!!!
Mamma Koos

Mrs. Hackleman looks awesome!

Haven't been posting my results, but I've been Crossfitting for months now. Rock!

Happy 5th Crossfit and THANK YOU Coach! I stumbled onto this site two years ago and have been hooked ever since- you should rename it Crackfit. Highly effective, efficient, adaptable, go-anywhere fitness.

I'm really happy with CrossFit! Thanks :D

Now a quick quest. we are doing barbell thrusters right?

Happy B-Day CrossFit!!
Keep it on!

Happy anniversary!!!! wooohhoooooo thanks CF!!!

Happy 5th coach and Lauren. Wish we'd been with you for 5 years instead of 5 months. Here's to the next five! Cheers! Mike and Olivia.

Happy 5th Coach. Thanks for all you've done for us.

Happy 5th! A bit of Chuck Norris fact for you on the occasion...
"If Chuck Norris is late, time better slow the $*%# down!"

Happy 5th Crossfit!

Thank you for so generously providing this site. Crossfit has become an important part of my life over the past year and I really appreciate it and everyone involved.

13:42 as written.

"It's peanut butter jelly time!"

Matt

They saw it's your birthday, crossfit.

It's my birthday too! (I'm older than 5, though :))

Congratulation !
Thanks for everything.

Happy Birthday, CrossFit!

And MANY MANY MANY More.

Thanks for the best thing I've done for myself in YEARS.

Aaaaaaaaaaahhhhhhhhhh!!!! Get some...this is gonna be good!!!

Re: comment #21

Hey bob, there's an exercise link, click on it and look at the db thruster. It's the same, but with a barbell. You gotta use your eyes and brains here, man.

Thanks, CF

God bless Crossfit!

Thrusters done with 1 x pood & 1.5 pood bells - swapping hands at the end of each set

Set complete in 10:50

Then went straight into:
25 Push-ups
10 Ring Dips
10 Chins from dead hang
25 Push-ups
10 Ring Dips
10 Chins from dead hang

60 1.5 pood snatches - bell off ground throughout - as 10R, 10L x 3
60 2 hand press - 1.5 pood - as 20R,20L x 3
40 Upright row - 1.5 pood - as 20R,20L x 2
Skipping - weighted rope - 5 mins

Run 1km - swim 500m (50m pool) - as 200 free, 200 breast, 100 free/back warmdown - walk 1km home

Then - sit on beanbag and type this.

Happy Birthday Coach - I am flying the flag down under!!!

Must be a nice feeling knowing that you inflict so much pain and suffering on people who come back for more. Isn't their a name for that????

sorry - 80 upright rows

Question: When I try doing an OHS, even with minimum weight, my body weight goes to the inside of both feet. What am I doing wrong? What is the correct foot placement for squats, especially an OHS?

P.S. Love the site, the workouts, the discussion, the inspiration.
I may be archeodiferous, but I'm a devotee. Thanks for it all and
Happy Birthday

Cogratulations Coach!
Look what I found:

http://web.archive.org/web/20010418144737/http://www.crossfit.com/

Happy birthday Crossfit!
I can never thank you enough for showing me the light.

I'm doing this tomorrow morning (Australia time) after a 20km ruck march. Awesome

Happy 5th Coach and Lauren! 60 months of Forging Elite Fitness... here's to many, many more. Thank you for all that you do.

CrossFit Torii Beach

Great site and congrats on the your 5th!

Re: JAMA article. This study did not differentiate between saturated and unsaturated fats or simple from whole grain carbohydrates. There are enormous differences between these types of fats and carabohydrates. The study's conclusions about cancer risk, heart disease and dietary composition are therefore very tenuous.

A diet rich in whole grains, polyunsaturated fats (such as omega-3's), and lean protein is well established to lower cancer risk, heart disease and improve health.

But then, most people on this site probably know this.

Hooyah,

Doc R

Happy Birthday!!

Proud to be a part of the madness that is CrossFit!

Happy 5th Coach

Thanks for making this past year one of the best

9:05
run on treadmill

9:15

body wt 141 lbs
barbell thrusters with 65 lb
run on treadmill

Crossfit, I'm a believer. I hope for many more years of WOD's. Congrats!

9:10, sub'd row for run

did anyone notice that this is the first archived workout posted on the site? and when did they change the picture of cullen from the other day from a cheesy grin to an action shot of him doing push-ups? maybe my powers of observation aren't as astute as i thought.

happy 5th crossfit.

WOD as Rx'd: (runs on treadmill)

Russ - 9:55
J - 9:40

Happy 5th CrossFit!

12:07.

Congrats, Crossfit!

Thank you for all your great coaching! Here is to 5 more years and 5 more years and 5 more years... etc... you get the idea.

Two quotes from the JAMA Abstract:

"Intensive behavior modification in group and individual sessions designed to reduce total fat intake to 20% of calories"

"Trends toward greater reductions in CHD risk were observed in those with lower intakes of saturated fat or trans fat or higher intakes of vegetables/fruits."

[1] The conclusion drawn was:

"Study finds low fat diet doesn't reduce risk of heart disease or stroke in women, from JAMA."

Is 20% considered a low fat diet?

[2] Does the second quote contain the real findings of this study?

Happy b-day crossfit!!!

thank you.

Coach and Lauren,

I have no idea how y'all advertise/market this service and newsletter, but I predict that in the next five years the evangelizing power of your members alone will make this a much larger enterprise. I've been lifting/running (mostly lifting) for 30 years. I've always loved working out, but since I found you about three weeks ago it's almost as thought I'd never known what a thrill exercise could be. I think, whether we track it or not, that most lifters are almost perpetully overtrained. I was going heavy once a week and lighter twice with cardio a couple times a week. Now, here I am, at 50, working a 3-on, 1-off schedule with you, the fatigue is gone, and I open the WOD each day like I was a kid on Christmas morning.
I got the newsletters just so I could send you some money. I know many would agree with me on this one: "When is the last time you felt this way about something you bought?"
Many, many happy returns of the day.

Congratulations Coach!

On many more year of happy gut-wrenching pukie-loving training.

15:28 min

done workout as posted.
all sets of thrusters broken
after 10 min rest extra :
3 rounds of 15 ring push-ups, 15 situps and 5 pullups
Just had to use my new rings. Pulled them 2 inches above the floor and started doing pushups. They are a lot harder that way. Normaly I do sets of 40-50, now 15-20

Have fun.

8:57

Thrusters: 65lbs
bw:127

Happy 5th Birthday!

Subbed 3 min of jump rope for 1/4 mile runs
Puled something in my back yesterday during elizabeth, but lumbered through this workout anyway- 20:00- feel good about finishing but not about the effort. Definitely one to improve on!

As RXd, broken sets....

16:17

Happy anniversary CF......thank you for what you do!!!!

15:37

Happy 5th!

11:15

Thrusters at 90 lbs. (no other barbells available today).
The run was on a basketball court: 7 times down and back is about 400 yards.
Got some strange looks when I took the barbell up to the courts at my gym :)

Thank you very much for bringing this wonderful community into my life. Happy anniversary!

Happy 5th Anniversary Crossfit!!!! LOVE IT.

Tommy A.: 9 minutes @ 95#, but did only 21-15-9 thrusters by accident.

Glendon: 9 minutes @ 85#.

Happy Anniversary Coach, Lauren and Staff! Continued Success!

CrossFitWarmUp x 3

HatchSquatProgram
WK6 DAY1
BackSquats
6*145
6*165
3*185
2*195
FrontSquats
5*115
4*130
4*140
4*140

Thrusters
7,7,7*95
18*45

didn't have the juice for the WOD after squatting.

2 x14 KG bells, squatting to step to maintain depths
run on threadmill.

11'45"

Great picture!

Great workout. Anybody know when this workout first appeared?

Congratulations Greg and Lauren. Nice work.

17:47

Sub 40lbs DB for Thrusters had to drop to 35lbs 1/2 thru 2nd set

Thrusters all very broken.
Run on Treadmill @ 6mph (10 min pace)

Congratulations and a hearty Thank You for this wonderful resource. I started attempting Crossfit right after back surgery two years ago, and I am in the best shape of my life now and getting better. So thank you for creating a program that makes sense to me.

Newbie forever,

Terry

as RX'd:

14:52

still painful trying to switch my workout time over to the morning before work...

2x12kg bb thrusters, 400m row
12 min
Still not well recovered from month-old lower back injury.

as rx'd 10:38

I've been doing crossfit since last October and I love it. Here is what I'm haveing trouble with. My weight and bodyfat % are still the same. I can physically see that my body has changed but the numbers on the scale don't show it. I feel much stronger than when I started but I thought my weight (223 lbs 21-24% bodyfat) would drop quite a bit but no.

I do not miss any workouts and all workouts are completed. So it has to be my diet. I do drink soda's but I don't go to fast food joints.

If anyone has experienced this and has overcome this problem, let me know what you did. Thanks.

Happy 5th, Coach and community. It is a really great thing to have become active in this great project. Many more years of strength and fittness to everyone!

15:45 (or somewhere thereabout)

Accidentally hit the off button on my watch and time stopped sometime during 2nd 400. Had to make best "guesstimate" on time. All runs on treadmill. Thrusters done with 50#, 40# and 30# respectively each round.

12:49...brutal.

Happy 5th, and THANK YOU!

#96 JohnO, You mention that you have seen changes in your body and are stronger. Myself that is primarily what I go by, rarely use the scale or bodyfat tests.

Nutrition wise I'll let the more qualified members of the board chime in. Though at the least you may want to switch to diet soda at the least and go with water best. Just make sure you have a good water intake through out the day.

http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=muscle.building&topic=total.body&conitem=42fabf0015059010VgnVCM200000cee793cd____

Looks like someone else is starting to catch on. I wonder who they heard it from????

#96 JohnO: ditch the sodas, dude. does you no good and lots of bad. the average soda provides 300-350 hi-gylcemic calories of corn syrup/sugar. Even sports drinks like Gatorade have a lot of corn syrup. The sugars almost immediatly get stored as fat. Even one soda a day can sabotage your attempt to burn fat, two will almost guarantee it. E.g., one hour of intense cycling at 90 rpm will burn @ 700 calories, which is equivalent to two 12 oz cokes. Consumming sodas (and even fruit juices, for that matter) immediately put you in a caloric hole that is is very difficult to overcome even with hours of intense PT. Instead, sub lots of good old H20 (the colder the better, it will also burn calories as your body attempts to warm it up in your stomach). Diet is the other leg to excercise. You gotta nail both in order to progress. Good luck!

cfwux2
65# thrusters
22 min

Hopefully I will be here in 110210 to compare to 060210,

Congrats on 5 yrs.

17:01, (tougher than it looked on paper, though that seems to be the the theme for the wod)

Thruster.....Run
18/3.........400m (broken into 10 40m sections, lenghth of back yard)
9/6/3........400m
7/8..........400m

I've been running 2 laps around the High School track. How close to 400M is 2 laps around a standard H.S. Track... anyone?

Thanks!

Hackleman,

Your Mom is Truly Beautiful.

Please don't be sad that kind of thing skips a generation.

As Rx'd 7:02 runs on treadmill

Margie 55lb thrusters with treadmill 11:16

Happy b-day Crossfit, thank you for all your hard work.

42 yo male 180 lbs.
10:48
Happy B-Day WOD

Uh, Jim (#90)?

The workout appeared 5 years ago today (Feb 10th, 2001) . . . it was the very first WOD posted on the web.

In reponse to BobLong, #76:

Is 20% considered a low fat diet?
---Yes, 20% of energy from fat is considered low fat. The current Acceptable Macronutrient Distribution Range from the Dietary Reference Intakes developed by the Institute of Medicine is 20-35% fat, 45-65% carb, and 10-35% protein. You'll notice how wide those ranges are - speaks to our evolutionary history as omnivores, able to adapt to a variety of different fuel sources.
---However it is important to note that the women on the "low-fat" diet in the study did not actually achieve levels this low. After 1 year, their diets were about 24% fat, compared to 35% in the control group. It is perhaps more prudent to interpret the intervention as "a moderate-fat diet."

"Trends toward greater reductions in CHD risk were observed in those with lower intakes of saturated fat or trans fat or higher intakes of vegetables/fruits." Is this the real finding of this study?
---I wouldn't call these the "real findings" of the study, as the study was designed to detect if the incidence of breast cancer was lower in women randomized to a low-fat diet program. But these secondary findings do confirm a wide body of research which shows that lowering your intake of saturated and trans fat can lead to decreased risk of CHD.

David Gladstein (#105): You've been punishing yourself (you must have been very, very, bad).

Most HS tracks will be 440 yards, or very close to 400m. So twice around is 800m, or, twice what this WOD calls for.

A standard track is 400 meters.

That is scandalous if Men's Health's fitness expert is, essentially, copying a Crossfit workout and neglecting to cite it. One expects better from a reputable publication.

Thanks much for the energy, time and thought put into this site!
It has helped me tremendously!

9.21. had to sub thruster with right arm 15kg thruster ( left shoulder in rehab).

Happy Birthday

6-mile bike commute to gym
X-fit warmup
WOD as prescribed.
Total time: 15-minutes
This includes a 1.5-minute transit between stations each set. Also, the treadmill I used only goes up to 9-mph.

3x CFWU

WOD
Thrusters: 2 20lb dbs, broken throughout
2x around indoor track (approx. 400m)
14:00

11:14
subed 1/2 mile indoor bike for run

My buddy introduce me to crossfit and as of right now i'm working on getting to the point where I can do these workouts, but I am puttin in the effort. Today I ran two miles for the first time in a while. the time was 18.5 mins. Not real great I know but it leaves room for improvement. Does anyone have any advice on how to get rid of pain in my shins?

Jonathan, when you say pain in your shins, I am assuming you mean that you have shin splints? When I was training for my marathons, I got them all the time, and they definitly suck. Only advice I can give you is to make sure you are runnning in a good pair of running shoes. If you're running in your old running shoes or tennis sneakers from 8 years ago, go buy a new pair now. And go to a specialty Running shoe store. they will take the time to analyze your step and your foot and equipe you in the running shoe that is best for you (the shoes with all the fancy bells and whistles for $200 a pop aren't always the best!)

And ice down your shins after a run, that helped me.

hmmm, i thought i did well on this but looking at the times I SUCKED! Oh well...

bw = 70kg

WOD as rx'd in 14:26.76

Every thruster rep was arse to ankles.

Happy Birfday Crossfit! Thank you for making me a better person.

45# thrusters
400 m
21,18,15

Slow, but UNBROKEN! :)
13:19
I'm no sprinter

Happy birthday crossfit!! hopefully you'll be kicking our asses for years to come!!

13:25 using two 40# DBs for thrusters.

17:16 as received. Happy Birthday, Crossfit. Thanks very much Coach and Lauren.
Chris

Thanks for five years of Crossfit!

My mom is 75 years young...and she is INCREDIBLE! She embodies The Pit and CrossFit in not only her words but in her actions, attitude, philosophy and lifestyle. She has been my caregover, supporter, nurturer, and best friend since I can remeber. Mom, I love you more than words can ever say.

as rx'd with 20lb vest 8:35

It's great to be part of the family, "happy b-day"

Coach et al-
Thanks for the challenges, both in mind and body. It's hard to believe that you do it for free! Happy birthday, and cheers to many more.

Congrats for five years.
Wish I'd started sooner.
Thanks for making this program available.
Just got started, and I love where it's going.
Off with the flu', I'll be back.
Thanks again.

CFWUx3
12 minutes

11.5 minutes...but I will admit, I did 60lbs, not 95. I did the workout after my weight routine and a pullup pyramid.

By the way, this stuff rocks. Happy 5th.

As an advocate for the transition of traditional style "isolation type exercise to integrated, functional, more effective programming, its nice to see challenging programs out there. Any program that focuses on function before esthetics is leading the general pop. in the right direction. Thanks great fitness challenges, and Happy B-Day!

WOD result 14:36

Done in 15:00

55# thrusters

We're headed off to the woods for the weekend. I'll sub fast steep trail ascents and boulder throws.

John
(Keepin it caveman)

8:15 as rx'd

2nd set of thrusters broken

9:12 - A pair of 36# kbs for butt to ankles thrusters, 400 meter runs.

Ring MUs: 5,5,5,3,2 - attempted to get four sets of five reps with a 15 second rest break between efforts. No dice on the last set of five.

3:40 - 100' planked bear crawl with a pair of 36# kbs. Done on a concrete floor; found I could up my speed considerably by dragging my feet along the floor when "stepping forward" with the kettlebell. I'll do this one again without the foot dragging. Maintaining the plank gives a nice core/oblique workout.

Congratulations and many thanks to Coach and Lauren!

16:21
started with 95lbs thrusters, went to 85 on the 1st set for intensity and form.

I think I went from "newbie" today to "novice" crossfitter.

After the set of 15 thrusters and the run, I returned to the gym rested one minute, looked at the bar, peeked around the gym for pukie and talked myself into a set of 12 thrusters/run, then a set of 9 thrusters / run. 26:15 all told.

2 months ago would have been inconcievable (spoken like the guy in The Princess Bride).

Thanks Crossfit!

95 lb. thrusters butt to dynamax ball to full extension-21,18,15-400 m runs

time=9:09

12:35 as RX'ed

Leanne:
I used 40# for thrusters (PR)
16:30

David B:
As Rx'd
14:56

Mom Hackleman by leg scissors choke? j/k Awesome pic.

Happy B-Day CrossFit! Now go drink more Kool-ade with your cake.

Aloha

15:26 as Rx'd

left a nice sweat shaped figure of me on the floor

Greg and Lauren,
My how time flys when you are having fun. I have been sore for 5+ years now thanks to you two. Much appreciated too. Kudos to you both on your hard work and tenacity to make Crossfit what it is today. To your future success!
Cheers,
Wounded Buffalo

Subbed Rowing 450m for run, also used DB's at 30lb. Focus is on form for another month before adding weight.

Time-12:57

13:53 all thruster sets broken. It was an honor to do the first web WOD. Can't wait to do tomorrow's.

Slamar,
I, too, am 42 but 182#'s at 6'.

Workout as follows
{Run (900'; w/57# pack), Push-upx10 (w/pack), and DB curl (25#er's)x20}x8.
Duration 21:23.
Weights tomorrow...

One of my Muay Thai students, Jody Morgan is shipping out Tuesday to Bahrain (sorry if I spelled it wrong). I turned him onto Crossfit several months ago and he's been tearing it up (and kicking my butt at it)ever since. He motivates me to do better everytime he mentions his scores for the WOD. I just wanted to wish him, his family, and his group of guys good luck over there. Keep crossfitting and training Muay Thai while you're there. Kru (Coach in Muay Thai) is proud of you.

16:40 as rx'd.
Happy 5th Crossfit!

CFWUx3

WOD - 14:42
That was awesome.

Congratulations on 5 years. I'm sorry I missed the first 4.5 years

THATS NOT John Hackleman's MOTHER THATS HIS GIRLFRIEND!!!!!!!!!!!

The picture is captioned worng. Someone at CF.com better fix this he might get MAD.

He has been seeing here since 1904

Later

Happy Anniversary! Congrats and thanks to Coach and Lauren for starting a revolution. I'll never be the same again. Cheers!

One thing I will say about crossfit. It's bleeding consitent.

gasp,pain,gasp,pain,gasp,pain,gasp,pain...

See it's consistent. Thanks Coach

Congats on five years Coach and Lauren! 60 months of exceptional service that has results by the truckload to prove your metal. You can't get any better than that.

8:38 except I didn't write the wod down, so I did sets with 95# for reps of 21, 15 and 9 as I thought we were supposed to do, instead of reps of 21, 18, 15. Ah well, I only missed 9 reps, I'll read more closely next time.

12:23 as rx'd.

Great workout.

Ray

Happy 5th! It is truly a great website, a great community, and it has shown me the shape I may one day forge myself into.
Thank you to Coach, Lauren, and the entire CrossFit community!

I'm a few days behind, I did Diane this morning, but I can't wait to get to this workout in a few days, it looks nice and painful.

22:00
1 break 1st set.
1 break 2nd set
straight through 3rd.
slooooowww runs.

CFWU x 3 minus squats. Took it easy in the WU as I'm coming down with a nasty cold. I can feel it getting worse by the hour.

BW = 164

Thrusts at 90lbs
Set 1: 10, 7, 4
Set 2: 10, 5, 3
Set 3: 8, 7

1/4 mile all at 8:00 pace

18:33

10:08 as Rx'd
No breaks.

Congratulations Coach & Lauren, here's to 5 more. Thank you for guidance and dedication to fitness.

65 lb thrusters:
10/4/7
8/10
7/8

3 400's as rx'd..didn't note the time, but it was OK.

That damn Pukey was peeking around the door at the end.

45 x 21
65 x 15
85 X 9
3 x 400 on treadmill.
What a workout. Congratulations on your Birthday. Hopefuly I can hang with you for the next forty years!

Patrick Ryan

As Rx'd:

9:33

Happy Birthday Crossfit!!! Many Many more.

Dave (#109),

You win the prize (you get to do the workout twice!). Just checking to see if anyone was paying attention.

For anyone that hasn't done so, check out the workout archives. They are an absolute goldmine of great workouts, programming notes, answers to oft-asked questions, inspirational quotes and general rabble rousing. Notice especially how crossfit has changed/evolved over the years, as well as how it hasn't (hint: functional movements, varied, intense).

12:38 as rx'd

congrats, now hopefully the cultish feeling will change within the next five years.

Low and slow

65 lbs Thrusters
21
row 500m
15
row 1500
7
row 1500
14:43
happy birthday

10:55 95lb Thrusters/Areodyne Bike

2 rounds of CFWU

2 rounds afterwards of:
L-Sit
PVC Snatch Balance
Stretching

Congrats to Greg, Lauren, and the rest of the crew for five years!

I used a treadmill for the run and used a 65# barbell for the thruster. First two thruster sets were unbroken. 11:40.

CFWU x 2 - dips & broomhandle squats.

15:12 as rx'd, thrusters broken 1x all three rnds.

#118 Jonathan w/shinsplints: fill a wastebasket or 5-gallon bucket with snow/ice and water, immerse your legs to the knee until your legs start to feel numb (@20 min). They'll feel much better when they warm up again. And get better running shoes as suggested by Josh Perzow.

cfwux2

5th anniversary WOD

95#bb thrusters 21-18-15
400m run

total=16.50.09
thrusters broken

WOD
as written
12:00 min even
runs on t-mill were 8,7.5,7
thrusters were 21,10-8,10-5

Bodyweight 265

Steveo

Happy Birthday! Where can I send you a present?

9:10
treadmill
95 lb thrusters

that was fun

as Rx'd, 15:25. Thrusters done butt to heels and that 95lbs got heavy real fast. Ran out door of gym, down back alley, past back door to mexican restaraunt..Mmmmm..smelled good...to the Cleaners and back..somewhere around 400m. Didn't have any energy today but forced myself to do this anyways...that's why I love this site. Thanks for pushing and motivating me. Now I just need to eat better.

Happy Birthday Crossfit, its founders, and its supporters. Hope for many more years of WOD's, debates, and discussions. Wish all well. Peace.

Happy 5th guys... that is fantastic.

Banged up my knee, so I did as many weighted pullups with 25# as I could in :10 (42), immediatley followed by as many reps of bench press with 150# sandbag on a plyo ball in :10 (30).

cfwu x 2
WOD w/ 87#
Ran 1st, then TH
Thrusters all were broken
400's @ 7 mph on Treadmill @ 34's

9:59
Happy birthday to Crossfit and a sincere thanks/congrats to all involved. For the 1st 6 months on the program, at some point during almost every workout i would say to myself, "not only am i not going to finish this workout...i'm also going to quit Crossfit altogether." well, 10 months later i'm still here and still finishing every wod. Crossfit is my very own Dread Pirate Roberts:
"Good night, Cody. Good work. Sleep well. I'll most likely kill you in the morning."

CodyC,

That sounds like something the first Ironman entrants said during the first 2 years.

Does anyone have a view on whether rowing translates meter for meter with running? That is, can I substiute 400m on the CII rower for 400m on a track/treadmill I can't get to?

This WOD needs a name.

I propose EVE.

Thayer: 10:33 (on treadmill, used 45lb bar)

Talissa: 9:01 (treadmill, used 50.5lb bar)

Opps..just realized the last set was supposed to be 15, I did 12....."I owe X-fit 3 thrusters"...It's an IOU, good as the real thing they say. Happy BDay.

65# thrusters
8:35
According to coach Brent I could have done better:) See what I deal with KTJO!! Great Job on your time..
Mamma Kooos

19:30, Nordic Track for sprints. Weight and reps a prescribed.

Happy 5th Birthday Crossfit Community!

Good luck and good times to everyone at the Cert this weekend (wish I wuz there - but will look forward to Eugene's always outstanding notes)

Truly can't put into words my appreciation for everything that I have already received from the people in this community. --Thank You--

Tom R comment #179
you can do the rowing substitute a couple of different ways.
either stay with the prescribed distance if you are a faster runner at that distance OR many of us do 500M row for a 400M run/ 1000m row for 800m run & 2k for a mile & 6k for a 5k (if the time spent doing is equivenlent).
In the end, it's up to you, and what you want out of the WOD

Jonathan (comment 118):

I used to have a terrible time with shinsplints too. You'll get over it as you get more conditioned, but in the meantime, try taking some ibuprofen (not too much, maybe a couple 200 mg tabs) about a half hour before you run, and then make sure you stretch out well afterwards. Another trick somebody showed me: you can strengthen the muscles that run across your shins by extending your leg and "writing" the alphabet with your foot, drawing in the air exactly as if there was a pen sticking out of your big toe. hope that helps.

s

15:28 as rx'd
Congratulations on five years, Coach!

9:17 as RX'ed. Goooooood times.

Tom R (#179): Most people sub rowing for running either at 1:1 (i.e., 400m for 400m) or up it slightly:

500m row = 400m run
1000 m row = 800m run
etc.

For me, the times are about equal (at equivalent perceived effort) if I use the higher row numbers.

Hmmm . . . great minds think alike . . .

Jim (#163):

(LOL) I apologize, but we really do get a lot of questions that are just that, well, "newbie-ish". I played it straight, and fell into your trap.

(Of course, I didn't *think* you were new, so I *was* kind of wondering what you were asking . . .)

Sort of like the classic contest a radio station in LA used to run:

DJ to listener: "To win $101, can you tell us where on the radio dial you would would find K101?"

Listener: "Uh . . . sorry, don't know."

Sometimes it would take 3 or 4 calls to get a winner.

Happy Birthday Crossfit!!

I used to be a weightlifter, and periodic bicyclist...After a week of getting into my routine (chest/tris, back/bis, you, know that crap), i would never get sore anymore. I've been doing Xfit for a month and a half, and I STILL get sore. And by reading the comments, i can tell that I will still be getting sore a year from now, Crossfit hits you in so many ways...

With my old routine, I got quite big and (in a very limited sense) strong--I could lift heavy weights for low reps. But X-fit has made me feel weak as a baby...I'm gasping and struggling and I post my sh***y times and reps to the comments, and it seems like i'm standing at the bottom of Everest. I'm looking forward to the Journey upwards. Thank you so much.

Last thing to everyone in the Crossfit community--what birthday present can we buy Crossfit? Is there a way for someone to set up a paypal account or something so that we can donate money, and then send it to Coach et al? Just a thought.

23 minutes
run on threadmill

on tread mill as rxd

time 12 : 11

www.crossfitCS.com

Run on Treadmill, otherwise as RX'ed.

Time: 10:41

on treadmill at 8.0 (1.0 incline for last one)
95lbs on thruster
total time: 12:45
bench press
225x3,245x3,265x3,285x3,305x2,325x1,330x1
hspu 2reps x 2 (working on ROM)
thx to coach and lauren for everything they do, i have been doing these wod's for about two months and i have never found a better workout with faster results that makes you want to come back everyday. get some. go again.

Fran's Older Sister 12.00 as Rxed

as Rx'd = 15:32

95# bar thrusters
12/7/2 -- 10/6/2 -- 10/5
400 meters running as rx'd

Nice quick, brutal workout -

Hi all,
Workout as follows
Lisa 78#'s for the thrusters.
15:00.
I forgot to mention that I walked 9 miles today.
Until tomorrow...

I totally screwed this one up. Did the run first then the Thrusters. Lost time taking the elevator from the wieght room to the track.

Time 25:43

Run 400m
21 Thrusters
Run 400m
18 Thrusters
Run 400m
15 Thrusters
Run 400m
12 Thrusters

Workout #1:
1000m Swim- 15:23
7.5 mi Run- 47:40
Max Pull-ups & Push-ups x3 sets;
1st set: 43 / 50
2nd set: 22 / 30
3rd set: 15 / 25
Total Time: 74 min.

Maybe I'll get to today's WOD when/if I quit feeling sorry for myself...

Regarding that Men's Health ripoff:

http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=muscle.building&topic=total.body&conitem=42fabf0015059010VgnVCM200000cee793cd____

follow this link back to CrossFit April 2003 to see the exact same workout:

http://www.crossfit.com/mt-archive2/2003_04.html

see april 25

Maybe they should have cited their source.

turns out i screwed this up too. did 21-15-9 on the thrusters. better add mine to the pile of IOU's.

9:07.1
65# thrusters.

Sick.

13.50
Run on treadmill
45# thrusters

11:20
first round of thrusters w/ 95#
second and third rounds dropped weight down to 65#

First time ever on a treadmill. As a former cross country runner and trail runner I had to swallow my pride a bit to hop on the treadmill.

Executed the WoD in 19:20. Not feeling 100% at start therefore I slowed the pace somewhat.
-Thrusters @ 65, 85, then 95lbs in the last set.
-Runs on treadmill.
-Additional basketball training exercises with James in preparation for the coming work league.

I can't believe crossfit has been around 5 years and I only found it a year ago. I look forward to the next 5 years. Happy 5th crossfit, coach and lauren.

Recovering from food posioning still, but even if I was 100% I think I woulda been sick after this one...Ben's at another conference, so I flew solo...

Matt
BW: 175
17:25
95# throughout, broken sets though...

11:23 as rx'd

Man! I wish I would've been doing Crossfit and the zone diet for the last 5 years, instead of just the last month. I would be in soooo much better shape!

Happy birthday Crossfit.
(no time today--left shoulder/bicep messed up so takin' er easy for all you sinners)

12:56
40kg Thrusters
800m elliptical trainer

as rx'ed, about 10 minutes

19:33
95lb thrusters broken as follows
10+11
6+6+6
5+5+5

Crossfit is five years old? That means we're all still babies :)

Subbed 45# thrusters

12:33

happy fifth crossfit!!

as Rx'd, 11:22

I forgot to add, I love Crossfit so #*&#%^!! much. Huge, huge thanks to Coach and Lauren and the rest of the community for the wonderful guidance and support they offer.

#216
Yes, we just entered kindergarden. Lots of fun toys to play with in lots of interesting ways.

Looking forward to a looooong relationship.

With love, have fun

Johan (Rotterdam Netherlands)

Shin Splints can be treated by icing the shin for at least 20min after running.. a great way to do this is to buy a bunch of paper cups and fill them about half way and let them freeze solid. take the cup and tear away the paper to expose about 1/2 inch of ice and massage the shins for the 20 min. hope this helps

13:55
subbed rows for runs.

happy birthday Crossfit!!

Happy birthday!

Subbed 90 sec. on ski machine for 400 M run.
12:58, all thruster sets broken

as prescribed in 14:00 minutes.

Happy B-Day!

To greater success,

21 x 40lbs dumbells
400
15 x 70lb Barbell
400
9 x 70lb barbell
btw 128

Happy B-Day Coach and Lauren - you've created a thing of beauty, not just with the incredible fitness aspects of crossfit through the assembly of expertise, but also with birthing a community that doesn't necessarily always agree, but is willing to keep an open and skeptical mind. We all need to be humbled from time to time (as happens to me on a regular basis here!) - it opens the way for learning.

15:24 - thrusters as prescribed - all sets broken; 425 meter runs after going up two flights of stairs.

as Rx'd 11:01.

I thought that I may actually perish during this workout. Happy Birthday Crossfit. I think that I just may be sick enough to keep coming back for more.

17:43
Sub'd 40# DB Thruster, dropped back to 75# barbell half-way through 2nd set...left shoulder was not under control with DB.

17:34
95# thruster all sets done with good form.
first set 13/8 400m 1:47
second set 10/8 400m 1:50
third set 12/3 400m 1:43
Happy 5th

Worked out at home today so I sub'd:

50 dbl unders
21 ring pushups, 35lb one handed kb snatch (42 reps total)
50 dbl unders
15 ring pushups, 35lb kb snatch (30 reps total)
50 dbl unders
9 ring pushups, 35lb kb snatch (18 reps total)
50 dbl unders
19:51
I'll catch up on the birday party WOD later.

16:00

Sub'd 25# DB Thrusters, did 800 meter runs instead of 400, on treadmill.

Couple days behind on the WODs. Just want to say Thanks and Happy 5th Birthday to Coach, Lauren and all those who make the Crossfit Community a special "place".

happy b-day crossfit!

158 body weight

Crossfit warmup *3
WOD as prescribed - 17:05

14:14 with 45 lb thrusters. However, the treadmill was unstrategically placed on the opposite side of the gym as the weights. Still a great workout. Happy Birthday CrossFit!

Happy Birthday!

That's funny. It's your birthday, but we get all the gifts.

9:28

90# db thrusters (2x45#).
Treadmill at 1%.
bw = 172

My kind of birthday party.

12:23; as rx'd. happy 5 year anniversary.

Where have you been BWHITE?!!

as rx'ed by the all knowing all encompassing exercise second to none guru.....xfit
7:35

as rx'd 11:31
congrats on five years! wish i had known about this sooner but am glad i know about it now. cheers

bring on tomorrow

12:24

21-18-15
75lb thrusters (butt to dynamax)
400m (9mph)

seems the main issue is the squat part of the thruster. need to work more on squat strength in spare time.

Anthony (BW=180)
Notes: ran first round, rowed last two rounds
Time: 9:50

Jodi (BW=110)
Notes: 45lbs thrusters
Time: 10:40

used 2 45# kettlestacks instead of BB
20 roundkicks on the bag for each leg in place of run

thrusters: (13,8);(8,10);(8,7)
kicks 3X (10,10) switching legs between (l,r,l,r)

4:44,@10:23,end@16:21

Happy 5th CrossFit! I think it was about two years ago that I first found out about the site, and after a bit of dabbling the first few months, I'm in! Loved seeing the old site on archive.org. I want to look at it a bit and see if any of the proffered info has changed over the years.

I also just picked up a recycled single-speed bike tonight and rode it home. I think it's going to be fun! I got pretty excited about the idea of a single-speed after reading about them in the journal. And I just got my PVC pipe today as well.

WOD: used 75# thrusters and ran .26 mile on treadmill. 14:39.
I thought I'd easily beat 15 minutes, but I had to pick it up a bit at the end to beat it.

I love these workouts. There must be something wrong with me. I'm looking forward to doing them for the next five years.

15:23 as rx'd. 10 min elliptical warm up 14/14.

First crossfit workout.

12:40...thrusters broken into 2 sets each.

13:10 as RX'd......although my form could have been better. Once again, it kicked my tail! For some reason, I always want to come back for more! CrossFit for life!!

KEEP ROCKIN'!

7:27 as RX'd for Eve, the first girl

Congratulations to Coach and the Crossfit nation on five years.As one who works 14 hr days, I really appreciate access to a workout that busts my ass every day in ~20 mins(usually).Don't even have to think about it. Just girdle up the loins and get it done. Many years of continued happiness and fitness to all.

Tody's WOD
CFWU X 2
65# thrusters
run on treadmill @ 7.5 mph 1% incline
time 14:30
still taking it easy on shoulders.

As Rxed
A 10.35
S 8.32
V 15.38

finally got my act together and did WOD

as rx'd

11:40

runs limited by treadmill (slow to start and max speed 16.0kph)
Felt great ... haha

Good to be a part of the team now! And to increase the number of aussie crossfitters!!

Joe- 8:41 as Rxd

Jason- 8:43 as Rxd

Dave- 11:36 as Rxd

Vanessa- 11:00 w/ 55# thrusters, ran 1st 400m, then jumped rope for 2:00 and 2:30 for 2nd and 3rd (back problems)

Sorry for the Repost but I thought I should put in full today's
Suffer In Sydney Routine up
Warm Up
7 mins of on the minute 5 Pull Ups 10 push Ups 15 Squats.

then
40kg Thrusters 21 reps
400m Run
40kg Thrusters 18reps
400m Run
40kg Thrusters 15 reps
400m Run

Steve 8.32
Vlad 15.38
Andrew 10.35

Then
21reps15 reps9reps for time of
20kgKB Snatch (21L,21R etc)
Pull Ups (kipping)
Catch the Air(Tuck Jumps)

Steve 8.35
Vlad 11.55
Andrew 8.45

Then
3 Rds
L sit Tuck to L x3,Ring Roll Out x3,L Pull Upx3

Suffering Finished

Happy Birthday Crossfit.
Wish I had found you sooner, glad I found you when I did.

ROM WU
Sun salute x 2
CFWU
CFWOD subb'ed 30 lb DBs for 1st rd of thrusters then 20 lb DBs for the remaining rds.

Thrusters still broken.

time = 20:41

30lb thrusters
used treadmill

8:48

30lb thrusters
used treadmill

8:48

30lb thrusters
used treadmill

8:48

Congratulations CrossFit! I'm sure I'm only one of many who can say that this program has changed my life. Many thanks to everyone who makes this awesome adventure possible.
14:00
90# thrusters
Runs on treadmill

16:42 with 80# thrusters

11:34 as Rx'd

As RXed.

Total time: 13:14

R1: 0:59, 2:50; total: 3:49
R2: 1:41, 3:07; total: 4:48
R3: 1:38, 2:59; total: 4:37

Sets broken as follows:
R1: 13-8
R2: 6-5-4-3
R3: 6-4-3-2

Rough, but fun.

Runs done on treadmill at max incline.

Thrusters done butt to Dynamax m-ball, max extension, active shoulders.

Happy with the first set of thrusters, less so with the second and third sets. Hoped to get through them a bit quicker.

This was my second workout today. Started with 100 burpees this morning:

Total time: 7:29
Broken as follows: 20-15-15-15-10-25

Realized afterwards that there was a workout called "Pukie Brewster" that called for 150 burpees. Found this when digging around on my computer in a file i had called "New Girls of CrossFit". Will do this next time. There were a few other named workouts listed as well, so i'm going to be trying some of those out soon, too.

Once again, happy 5th! Thanks for everything!!!

15:00 as rx'ed

tough workout loved it

CFWU x 3

as Rx'd - runs done around the city block where the gym is (hilly)

with McK - sub 25# thrusters

14:24

No idea the time, forgot to start my watch.
Thrusters with a pair of 25# dumbells, 400 meters aprox run around my block. First WOD done outdoors in a long time, felt great!

Jen 53# 10:37
Paul 73# 9:19
Andy 63# 9:21

HBCF!

11:40 as Rx'd.

Happy 5th CrossFit!

Happy B-Day crossfit. You have changed all our lives. Time on 2days wod. 10:51 run on treadmill. Thrusters butt to ankles.

CFwu 1 round
Subbed 65# and Schwinn Airdyne due to heavy rain.
21 Barbell Thrusters
2:30 Airdyne
15 Barbell Thrusters (got confused)
2:30 Airdyne
18 Barbell Thrusters
2:30 Airdyne
All Thruster sets broken into 5 to 8 rep sets.
26 or 27 minutes, give or take. No hurry. Squeezed all the good out of the workout.

I wish I discovered crossfit 5 years ago instead of 7 months ago. Congrats and thanks.

WOD Time 10:51

95lbs thrusters all sets broken.
1/4 mile runs on treadmill, 1% incline.

only 5 weeks, vs. 5 yrs, but I will be on here when you hit your 10th birthday that's fo sho!! Thank you and happy anniversary/ birthday coach and lauren!!
to the wod:
had to break my thruster sets up roughly in half, but last time I did em could only do 2 or 3 with 95, and now... wow.
1 x 10 at 95lbs/ 1 x 10 at 95 lbs ( about 1 min rest); 350 m run
1 x 10; 1 x 8 at 95 lbs thruster (same as 1st round);350 m run
1 x 8 / 1 x 7 at 95 lbs thruster; 350 m jog/run/ shuffle
Grand total of a loooong 23 minutes
HOOAH!!

Subbed 65# Barbell Thrusters

9-8-4, 400 m run
9-6-3, 400 m run
13-2, 400 m run

Time 16:06. 4th WOD, still scaling back (like I have a choice, LOL).

Happy 5th anniversery CF from another newbie! Glad our paths crossed.

Rick

bw 190
as r'xd
8:41

11:29 as rx'd, runs on a treadmill.

As prescribed although thruster sets were broken.

12:07 at altitude (Afghanistan)

Happy 5th.

Paul

Warm-up
Jog 1 mile
3 rounds of 10
push-ups, pull-ups, squats

Time 27:12
Body-weight = 160lbs

Thrusters
95lbs 5,5,5,6
85lbs 6,6,6
75lbs 5,5,5

Runs on treadmill @ 8 mph

13 mins
Subbed 2 min of burpees on the fist two, three on the last, Due to no treadmill and I couldn't leave the station.

Warm-up
1/2 mile eliptical
3 rounds of 10
90lbs lat pulldowns, push-ups, squats

25:00
50lbs thrusters
1/4 mile eliptical

screwed this one up...

21x95lb thruster (11/5/5)
400m run
15x95lb thruster (5/5/5)
400m run
9x95lb thruster (6/3)
400m run

14:30
so did the wrong numbers and thought i was done after last set of thrusters. sat exhausted on the floor for a minute before I realized I still had a run, DUMB.. probably would have been 13:50 without the extra minute... extra 9 reps woudl have added a minute or two...what a mess

13:17 as rx'd

Runs on treadmill @ 1%

Happy 5th Crossfit! Thanks for everything!

23:16

For time:
92 pound Thruster, 21 reps
Run 400 meters
92 pound Thruster, 18 reps
Run 400 meters
92 pound Thruster, 15 reps
Run 400 meters

team tikrit:
mfbunch: still nursing a nagging case of plantar fasciitis (due in part because of a habitual weight shift to the balls of the feet during squatting movements that i am working hard to correct, and partly to stupidity), subbed 2 trips across/back gym floor of bear crawl/crab walk for 400m runs
time: 9:58, thruster as prescribed, broken 7/8/6; 6/12; 15 straight
joeyd: runs done 7 trips up/back gym floor, thrusters as prescribed, time 12 minutes flat (transitions destroyed his time)
good workout-the bear crawl/crab walk makes an interesting sub-largely aerobic in flavor but brings on unexpected muscle failure, quite an enjoyable combination

I spent twice to 3 times as long as everybody else.

37:40 to crank this thing out. I could barely do 95lbs. So all sets of thrusters were broken into sets of 3-4 reps. Boy it takes along time to get to 21 that way. Run/walk was on treadmill set to steepest incline. I'm proud of doing it at 95lbs but feel a lower weight would have upped the intensity.

Love it.

as rx'd 8:03
thrusters 1st round 21
2nd 18
3rd 10, 5
run on treadmill

Happy Anniversary Crossfit!

cfwu x 3
13:09
65lb bb thrusters; butt to 12in box
broken 11/6/4; 8/6/4; and 9/6

I've thoroughly enjoyed the WODs and my progress over the past 6+ months. Looking forward to many more years w/ the crossfit protocol. Happy Anniversary and THANKS for everything!!!

Coach & Lauren,

Happy Anniversary! That's fantastic! Crossfit is wonderful!

John Hackleman,

I'm a firm believer one can tell a lot about a man by the way he treats and talks about his mother. You're a class act.

BW 190

cfwu

wod as rx'd 08:55

45 lb thrusters, .25 mile run at 10.5, 8, and 8.5 mph. approximately 11-12 minutes total. did this one after doing CFWU X3 (-dips) and 3 rounds of 21-15-9 cleans/ring dips from the 060208 WOD. 1st time doing thrusters with bar, and 1st time doing cleans. also 1st time doing CFWU, and i liked it.

oops forgot run was on treadmill at 5% incline.

One more thing: I've been doing CF for a month or so now, and I sure wish I'd found you/it 5 years ago. I've sure wasted a lot of time with the old bodybuilding routine I used to do. This is way more interesting/fun and I'm really starting to see/believe that it's also way more effective. Many thanks to all of you who make it what it is.

CFWU x 1
17:49
85# Thrusters
Chilly night for a run.

Happy Fifth, Coach and Lauren!! Many happy returns. You've given us all so much.

Had to use elliptical for first two "400m runs"
(people monopolizing the treadmills)

Time 10:00 min

14:20..subbed 75lb fixed weight barbell. Learned today that my clean grip has been all wrong..adjusted, racked position much stronger.

WOD
Subbed 55lbs next time up to 65

8:55

0530L KAF

12.27 as rxed

WOD
20lb dumbell thrusters
treadmill run
10:09

16:26

really struggled with this WOD but finished it as rx'd.

As rx'd

12.25

In Reply to my coach i want to say thanks for wishing my family,friends and myself the best while we are deployed it means alot. Ever since he introduced me to cross fit my cardio, strenth, quickness and everything else is back or even better than what it used to be when I was in college. Cross Fit really does mess you up. I wish all my fellow HAMA friends my best wishes and good luck on the 18th, and the best to my coach and his family , I thank you for introducing me not only to cross fit but also the art of Muay Thai , "Seek the path, Stay the course"... I want that yellow shirt lol

Coach and Lauren,
Bests wishes and thanks for your efforts in creating a great community of health and fitness believers. Onward in good health!

85# Thrusters
Sub 3 minute rowing sets in lieu of running
16:04

13:10

Used pair of 50lb DB's for thrusters; a bit awkward and I started to do partial ROM which was frustrating. Only had treadmill today so put the DB's at the base of it then kept the treadmill on 12mph when doing the thrusters, which greatly aided in the transition. I still feel way out of shape but will stay with it. Some of you guys and gals out there are posting great times!!! motivating. thanks. Eric

11:50 as rx'd. Runs on treadmill. Ouchie.

Happy 5th!!!

Ran on treadmill.
9:26

Didn't get a chance to post this yesterday. Here are loads and time.

Thursters 90# all sets broken
Treadmill runs

Time just under 15 mins.

As Rx'd:

1st 2 sets broken, last complete.

19:00 (having to run upstairs to the treadmill between each set)

Just when I thought I had read the whole internet, .....yawn....I FOUND CROSSFIT !!!!! (yay !!!!!)

Thanks for being there,(and here on the web) !

11:15

55 pounds on the thrusters (tried 65, tried 45, settled in the middle) -- 18:36.

18:30.... 3 trips up and down stairs included

Subbed 2/16kg bells for Thrusters(butt to calf), and 500 M row for run

Finished in 13:32--All thruster sets unbroken, average row 2:20.

25 kg Thruster, 21 reps
Run 400 meters
25 kg Thruster, 18 reps
Run 400 meters
25 kg Thruster, 15 reps
Run 400 meters

Time: 10.57

Hello everyone!

40kg Thruster, 21 reps
Run 400 meters
40kg Thruster, 18 reps
Run 400 meters
40kg Thruster, 15 reps
Run 400 meters

Time = 10:11

London Crossfitter!

3x15 CFWU
45 # thrusters x21 x18 x15
11:45

Enjoyed this one a bit too much. Went a little too slow and light. But I really focused on form. I can probably increase pounds for next thruster WOD because I learned to keep elbows in instead of trying to Military press it up (i.e., elbows out). Much more stable and strong that way. Live and learn.

Happy 5th Crossfit. I wish I had been with it throughout the first five; hope to be with it the next five.

14:45

Subbed 90lb. thrusters

88 lb. thrusters
Time: 13:40

As written...10:58
2nd set of thrusters broken 12/6
3rd set of thrusters broken 10/5
Lots of wind sucking...Good one.

Congratulations Coach and Lauren, 300+ posts on this WOD!!! When I started this program a little over a year ago, the postings were ~ 1/3 of that.

Success could not come to more deserving people and I THANK YOU whole-heartedly for all you do.

19:03
(10+6+5)
(10+8)
(10+5)

CFWU - 5-5-4 pullups/ 5-5-5 dips

As rxed - 15/6 - 11/7 - 15 (bench at the bottom)
17:50

Subbed 95 lb thruster with 85lb thruster. Otherwise as perscribed. 12:55

89# thrusters to dynamax ball
11:39

12:29

11:44

12 minutes, ran 2/7ths of a mile

WOD #1
3 rounds of:
21 thrusters w/ 85 pounds
run 400m

Time: 10:15

WOD #2
3 rounds of:
row 500m
12 ring dips
12 ring pull-ups

Time: 16:34

55 more ring pull-ups
10 min of jumping rope

Anyone who made their own rings out of PVC pipe and tublar nylon have some brusing on the outside head of their tricep?

For time:
45 pound Thruster, 21 reps
Run 400 meters
45 pound Thruster, 18 reps
Run 400 meters
45 pound Thruster, 15 reps
Run 400 meters

10:00 min. Cannot do more than 45# overhead due to pinched disc.

17:30 approx. All sets broken. Forgot my stopwatch, so I had to use the wall clock.

As rx'ed, 28:41

subbed with 75# thrusters cause of lower back pain. Otherwise as requested.

12:18.

12:16
as rx'd
treadmill runs

Done 2/11/06

37 mins. as Rx'd
CFWU x 2 (my pull-ups are getting stronger!)
All thrusters done in broken sets, but at least I did the rx'd weight!
I hate running, but my pace and endurance are slowly improving. Right knee is still a concern.

Finished w/ 10 each: windshield wipers/knees to elbows/feet to hands/lying leg raise/unanchored sit-ups

As Rx'd
20:00
Subtract 4 min for travel time and treadmill warm up and I'm respectible.

9:38 as rx'd.

14:56
70# thrusters; first time ever using a bar (vs dumbells)
runs on t-mill

~18:00

Used 50# dumbells first two sets. Dropped to 40# dumbells last set.

Happy Anniversary, CrossFit.
A thousand thank yous to the Glassmans.

-----
subbed 65 lb. thrusters
runs on treadmill, no incline, 8.5 - 9 mph (not too hard, nursing a hamstring)

14 min.

finished with some hang clean pulls, 95/115/145 lb. x10
then some finger rolls to 175 lb.

Happy 5th CrossFit!!

Did this Saturday 060211
CFWU x 3

WOD as rx'd = 10:55 (Def well below 90, but not yet ready for BTA)

For time:

95 pound Thruster, 21 reps
Rope 2’
95 pound Thruster, 18 reps
Rope 2’
95 pound Thruster, 15 reps
Rope 2’

all broken sets

17:30

CFWU
As rx'd
19.59.00
Felt very sick. My daughter has had a fever for the last two days. I hope I am not coming down with something.

1st time posting, although I've been doing CF for about 2 weeks now. Love it!

40lb Thruster, 21
400m run
40lb Thruster, 18
400m run
40lb Thruster, 15
400m run

~15min

As rx'd

9:02

7:44 as rx'd

9:37 on 2/11. Used 2x20# DBs for thrusters. All runs at 7:30 minute miles.

This was the first WOD I have tried. I think I'll keep doing them, just a couple days behind. I did it as prescribed, but broke all the thrusters into 3 equal sets each. Took me 25:15. Not too great, but could be worse I guess.

Sub'd 500 m rows for runs. Time was somewhere around 17-18 min. Those thrusters get me every time.

Gregory gym

1.5 mile warm-up

Then 2x crossfit warm-up.

2x laps @ gregory track
21 x 95# thruster
2x laps @ gregory track
18 x 95# thruster
2x laps @ gregory track
15 x 95# thruster

about 15-15:30

500m rows & dumbell thrusters(2x45#)
1:58
2:02
1:58

BW: 167

85 lb thrusters 21-18-15 (broken-had to put bar down repeatedly)
400m run x3
If I remember correctly it was somewhere between 20 and 21 minutes. Big thanks to Anthony and Jodi for the coaching and patience with my broken thrusters :P

Cheers!

Run 1: 2:02
21 Thrusters: 1:45
Run 2: 2:17
18 Thrusters: 2:05
Run 3: 2:18
15 Thrusters: 1:33
Total: 12:00 exactly

About 15 seconds transition between each exercise after the first run (but I probably needed the rest anyway). All thruster sets broken, but only by a few seconds; bar in hang position.

beginner and running a few days behind here
downshifted to 75lb thrusters after 1st 11
all sets very broken
25:50

Did this one after Diane.

10:41

Best thrusters were on the last round. Sub'd 2 mins on elliptical @ L7 @ ~7.5MPH

CFWUx1, 16:25, did it backwards, runs first... hope I won't implode :-p
Either way it kicked my behind.
Love this site.

Congrates on great years past and best wishes for great years to come!

Dan
t-10.43
hr-165
weight-#95

Monique
t-8.28
weight-#35

:11:05

Did this Monday. Did 15/12/9 instead of 21/18/15. I used 50# on what I beleive is a 30# bar.

9:55

I'm easing (well that's not the right word) into this, but loving it. Thanks for this great thing you do.

-Mark

I finally talked my 15 year old into doing some CF with me. Tanner subbed 25lb DB's for R1 and 20lb DB's for R2 & R3 and finished in about 15 minutes. Including a couple of interuptions, I completed the CF birthday WOD as rx'ed in 17:00 flat.

As rx'd 23:00

30lb db's x 21,18,15
400*3
18:12

12 even but..
sub 85# and only 21/15/9 reps of broken twice thrusters. full ROM

wu=stairclimb 12 min with one peak, cfwux3

Won't get to this until comments is closed to new posts. Look in the next couple of days.