That's just plain Crazy talk!!

what do we use for a row substitution?

what do we use for a rowing substitution?

"Fran Gone Bad"

#2

The sub for Row is Run.

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

Standard row substitution is 1 Sumo Deadlift High Pull (using an Oly bar...45lbs.) per 10m. So 1000m = 100 SDHPs @ 45lbs.

The FAQ contains this type of information.

Denise (#2)...actually, no it's not. It's SDHPs. Ask yourself which more closely mimics the action of rowing: running or SDHPs. And check the FAQ.

GREAT WORKOUT..Can't wait!!!

I'm in the transition of moving, and have no gym to go to. I do have two one pood kettlebells, and a few free weights. Also the park down the street has a pull-up bar. Here's what I'm thinking. Use the weights to do sumo deadlift to sub rows, but how do I sub to 1000/750/500 meters? And then use the kettlebells for the thrusters. Any ideas on other thoughts/ideas?

this sub was used on 060216:

"Substitute 35 jump-rope double-unders for each 250 meter row if you don't have access to a C2 rower."

of course, that might prove close to impossible. . .

cope (#10)...read above your post.

wow, maybe tomorrow we'll have partner-assisted crotch kicking for time...
...this looks a little rough, but fun!

Had to sub a pushupless burpee with one right/one left grasshopper swings plus a jump for each thruster. Right shoulder didn't handle 65# for the last Fran without setting back recovery; no way I was going to try 85# thrusters. Pushups and overhead presses are a no go these days. Kipping pullups are also out for a while.

1000 meter row (3:37- the fastest 1000 I've ever pulled)
21 burpee/grasshopper combos
15 dead hang chin grip pullups
7:25

2 minute break

750 meter row (forgot to write it down)
18 burpee combos
12 dead hang chin grip pullups
5:51

2 minute break

500 meter row 2:03)
15 burpee combos
9 dead hang chin grip pullups
4:11

Some of the fastest rowing I've done in a year; no breaks on the pullups. The burpee combos got me.

Great class Angela, thanks..

Strong work Darrin! Let's see... 125.5 500m with the C2 sliding all over, and a couple hours after a 12:20 Chubby Helen as rx'd with 55 lb dumbell swings.

As DJ would say... "Get some, and go again!"

As designated.
1000m row (3:40)
85lb. thruster x 21
no-kip ring pullups x 15
Split 1...5:52.69
*2 min. rest*
750m row (2:42)
85lb. thruster x 18
no-kip ring pullups x 12
Split 2...4:43.72
*2 min. rest*
500m row (1:42)
85lb. thruster x 15
no-kip ring pullups x 9
Split 3...3:17.42
*Total time...17:53.83*

WOD was #3 for the day.

Matt G.

A good sub for judgmental might be smugness.

But you probably already knew that.

Matt G.
Those are good row times

Yes gbass (#17), I knew that. I just don't care.

Thanks Jim D. (#18), I appreciate it.

Kelly, 3:37 is huge! Great work!

Matt G,

Quick ? - 3rd what?. WOD or specific training? If WOD, did you miss a couple over the last days and do them all together today (i doubt you miss days). If specific, is your event swimming/sprinting of some sort, or ME 5x5 type mix for strength - and how much time between your workouts?

Just curious - I've been tracking the 'monsters', and you, sir, are most definitely one.

I apologize if the better forum for this is the msg. board.

Norm

Look at the concentration on Kempie's face! (dude on the right)....Get after it brother!

Nice moves Matt G. Monster time as always mate.

Kelly too.......as always! LOL

Karl #22 - I'm intrigued his knees are together at that point - I have to splay all over the place and let my trunk go between my knees to get any length on the stroke (like the guy on the left). Never having been taught rowing, is either one correct (if there is, it's almost certainly the one I don't do)?

Looking good Kempie!!

John B.

I am guessing here, but the guy on the right looks like he is just finishing up and therefore just returning the handle to the bracket, so he is putting it back 'anyhow'.

Kempie is demonstrating good leg position i believe (arms outside of legs). Think of it like Oly lifting ( the clean for example), you want your feet and legs parallel on the drive to get maximum force - the same applies for rowing i would guess, think pillars of strength. I am by now way an expert, but just my humble opinion, hope it helps. If anything my aussie brother has a slightly rounded back, but he can be forgiven.....as Coach has always said... "I am going to take you to the point when technique fails.....and then ask for perfect technique!"

LOL

Anyhoo.....today's WOD;

Row 1000m - 3.45
x21 Thrusters with 88lbs (40kg)
x15 Pull ups

time - 7.59

Row 750m - 2.50
x18 Thrusters with 88lbs (40kg)
x12 Pull ups

time - 7.04

Row 500m - 1.53
x15 Thrusters with 88lbs (40kg)
x9 Pull ups

time - 4.41

This was the longest i have been in the 'made' position for a looooong time.

ouchy...

John B.

D'oh! In my first sentence i meant to say " ... the guy on the LEFT..."

Oh btw, forgot to put my bodyweight down for WOD, sheesh am i done in after that!

bw - 69kg (152lbs)

Karl-

You were missed at the seminar even though Kempie wouldn't shut up about you.

-D.

Dorked up a squat clean and ended up catching the weight in my right hand with my fingertips only, which is actually quite painful. Today starts my easy week.

bw 144#

6:28
4:57
I'm guessing around 3:30 for the last round since I forgot to start my watch---Doh!

Where is there a good web site for streching. mainly upper body.

5:48/4:41/3:24

BWT 225

7:37
6:50
6:04

Had to do SDHP for the row. Question on this. I finished the first 100 reps in about 4:04 which is where I usually am on the C2 for 1000m but the difference being on the C2 for that time my HR is usually around 130 and today it was in the upper 150s. I truly think this really hurt my overall time for rounds 2 and 3. I was just gassed. Any ideas?

WOD @ 276.5#

Subbed 105# thrusters and tubing assisted pullups.

Round 1 @ 7:48 (lost some time loading bar)
2' recover
Round 2 @ 6:03
2' recover
Round 3 @ 4:37

Total time 22:31

as RX'd

Rnd.1-5:10
Rnd.2-4:30
Rnd.3-3:25

a WOD from deep in the archives - loved it

its cool to read the posts from CF athletes back then-Kelly, Lynn, DavidWood, and co.- good stuff

Who's "Lynn"????

Norm (#21)...

This was my 3rd workout on Sunday. I did Sunday's WOD late Saturday night. On Sunday, I did:
1. ME Squats (and some Oly technique) at 0530...took about an hour.
2. Swim 3600 yards (mixed distance and sprints) at 1130...49 minutes.
3. This WOD (Monday's) at 2045.

Not really training for anything specific. Just lots of energy, and I get bored when I sit too much.

Decided to work out this morning after work and before court, and made a few subs to the WOD, subbing 1 pood KB swings for rows at 1:10m, 65lb thrusters and assisted pullups.
RD1 5:29
RD2 4:21
RD3 3:06
Great workout.

As RX'ed
row 1000m
85lb thrusters 21 reps
15 pullups
6:02
750m
85lb thrusters 18 reps
18 pullups
5:16
500m
85 lb thrusters 15 reps
15 pullups(forgot it was only 9)
4:13

Dan,

I wish i was there bro, it looked like a larf!

I'm in San Diego the week of 19th june if you're about and fancy showing me that all American beers don't suck butt crack....?

;)

21 pullups 1st round(oops!)

sorry Lynne

travis bw:243 rob bw:244
Subbed SDHP for all rowing
rd1 11:40------9:11
rd2 11:30------9:47
rd3 5:44-------6:02
rob did all exercise as Rx'd except couldn't get very deep.
i had to drop thrusters to 45#, couldn't keep form with anything else.

I missed the WOD yesterday and was planning on making it up today and then doing this later - but this looks like a beast! Think I'll do today's WOD at 1200hrs and do yesterday's WOD at 1830hrs.

As Rx'ed

1) 11:00 (5:10 row)
2) 8:30 (3:50 row)
3) 6:15 (2:10 row)

As rxd
Round 1 - 7:27
Round 2 - 5:34
Round 3 - 4:16
Total 17:17

60, bwt 283. OOF! Dropped wt to 70 lbs--glad I did:
1) 7:20
2) 7:02
3) 5:55

Didn't time row seperately- breathing too hard to read the watch.

6:15
5:09
3:27
Lots of travel between rows and thrusters

subbed sdhp for rowing

round 1: 7:31
round 2: 6:46
round 3: 5:05

In the slideshow for the thruster, I'm concerned for the safety of the dog!!!

Monday 060522
Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

Total with rest 25:28
Sub Run 4:40, 3:30, 2:20 ran as fast as I could
65# thrusters
PU all complete thumbs in dead hang
1st round around 6:58 2nd around 9:00, 3rd approx 6:00?????

AS PER RX

Set 1: 7:01
Set 2: 5:10
Set 3: 3:35

Great Day in Iraq

65# thrusters
1. 8:29
2. 7:18
3. 5:20

Last few PU in each set had to be done assisted. It was a great workout. Rowing gets me everytime..Almost met pukie after round 2....

Round 1) 7 min. C2 display was broken so I did 100 pulls, 85lbs thruster, 15 unbroken kipping

Round 2) 8min. 75 broken dlhp, 85lbs thruster, 12 unbroken kipping

Round 3) 5:50min. 50 broken dlhp, 85 thruster, 9 unbroken kipping

forearms were burnt on the dlhp

Matt G.

Wow! Your row times are awesome, as is the fact that each sucessive split took you LESS time. Nice!

The jusry is still out for me as to which is truly worse, fighting the global war on terror or CrossFit WOD's. This one was brutal!!

As RX'd BW 220

ROUND#1 10:16
#2 11:48
#3 8:07

Thanks Coach!

-Dennis

cjones (#55)...I appreciate the compliment, thank you. I think the reason I was doing negative splits is that I didn't warm up as well as I should have. It wasn't intentional.

RD 1 - 8:09
RD 2 - 6:27
RD 3 - 4:43

Perhaps I should also choose a pseudonym like "Big D." Great workout Coach.

Subbed SDHP for rows, which proved to be tough.

4:40
4:13
2:55

12:27/10:02/6:55

subbed SDHLP for row; killed me

thrusters ok - found out elbows high in front and thumb under really helps strain on wrist

pull-ups were all wearing 16# vest - feel like I've plateaued and I want to keep progress moving so stepping it up a notch. Much tougher than bwt pu's

What are ME squats?

1st RD forgot to start watch partitioned Thrusters 10/6/5
2nd RD 6:21 partioned Thrusters only did 15
3rd RD 6:28 partioned Thrusters 18
All kip PU as rx'd

Sigh...

Subbed dlhp for rows

Round one 11:02

Round two 12:35

Round three 11:18

The clown was close to getting me starting midway through the first round. I had to give my self longer than two minutes rest between rounds. All reps broken
On the final set of thrusters my right wrist started to hurt when I let the bar rest on my delts ( I kept my elbows as high as I could!) So for the final five reps I just held the bar in a military press kind of grip.
I've been doing this for about two months now and it still amazes me how fast people can do these WOD's; my hats off to all of you.

100 x SDHP
21 x Thrusters (55 lbs)
15 x Pull Up
12:32

75 x SDHP
18 x Thrusters (45 lbs)
12 x Pull Up
8:18

50 x SDHP
15 x Thruster (45 lbs)
9 x Pull Up

2 min rest >< rds, SDHP w/45 lbs bar, pull ups all negs.

You got to be kidding! I can hardly lift my arms over my head from yesterday's workout. My Delts are still killing me from overhead squats. Crossfit is truly amazing.

cfwux2

row 1000m
85# bb thrusters 21 reps
15 pullups
8.32.53
row 750m
85# bb thrusters 18 reps
12 pullups
7.21.54
row 500m
85# bb thrusters 15 reps
9 pullups
4.54.06

total= 20.44.25

subbed slhp at 45lb for rowing as suggested.

cfwu
rd1: 12:05 100/10-6-5/6-5-4
needed 5min rest(because I have a weak spleen)
rd2: 10:45 75/12-6/6-6
2.5min rest(my spleen got stronger)
rd3: 8:20 50/15/5-4

on rd2 & 3 I reduced thruster wt to 65lb.

As RX'd except took 40-60 secs to get to thrusters from rowing. Pullups kipped.

Total 22:59.33
Rd1 1000m 3:57.77
Split 7:52:63
Rd2 750 row 2:52.76
Split 6:43.46
Rd3 500m 1:57.96
Split 4:53.38

This is been probably one of the hardest I have done.

As Rx: using 45lbs DB

RND 1- 5:44
RND 2- 6:30
RND 3- 4:07

bw 148
subbed sdlhp for row,
55 # thrusters
10:30
8:00
5:35
beautiful workout, rain leaking in the almost empty gym, a good start to the week

As Rx'd

Split 1 7:06
Split 2 5:28
Split 3 4:25

Great workout !!!

Largely as rx'd but subbed 2x45# DB to ease load on shoulders and suffered through broken sets on both the thrusters and the pull-ups.

BW 190

Row 1000m - 4:00
21 Thrusters with 90lbs (14/7)
15 Pull ups (10/5)

time - 9:55

Row 750m - 3:25
18 Thrusters with 90lbs (9/9)
12 Pull ups (9/3)

time - 8:38

Row 500m - 2:20
15 Thrusters with 90lbs (13/2)
9 Pull ups (9)

time - 7:14

My times suck but I can already feel myself getting stronger and the volume of work that I can do is increasing at only the start of my third week of crossfit.

The erg is an awful, midieval torture machine

1000 meter piece: 3:40
750 meter piece: 2:40
500 meter piece: 1:50

total time: 22:54

crossfit@rawc.org

Age:42, Wt:178, Time:24:58

Row times:
1000m: 4:15
750m: 3:09
500m: 2:13
Thrusters with 75#
Pull-ups were about 80% dead-hang, and the remainder were jumping.

BW: 162
CFWUx3 minus PUs and dips
as Rx'd:
6:34
5:43
5:39 (had to wait a couple minutes for a bar...)

BW=190

row 1000m (3:46)
85# x 10 & 65# x 11 thrusters
15 pullups (no kip)
9:22

row 750m (2:47)
85# x 8 & 65# x 10 thrusters
12 pullups (kip)
8:33

row 500m (2:02)
85# x 6 & 65# x 9 thrusters
12 pullups (kip)
4:35

Total = 26:30

2nd day in a row. first ever time rowing or thrusters.

as rx'd
7:04.13
6:44.32
5:01.19

BWT 170
SDHP's

7:40
5:40
5:10

Total including rests: 22:30

Gonna have to kick down for a C2.

Rd 1: 5:17
Rd 2: 5:29
Rd 3: 3:41 (75# thruster)
I substituted 8-ct body builders for the row since I did not have a C2 rowing machine my leg still needs to heal.

crossfit@rawc.org

Age:42, Wt:178, Time:24:58

Correcting my previous comment by posting my round times, not just my row times.
1: 8:50
2: 9:36
3: 6:32

subd run for row

1. 6:00
2. 5:19
3. 3:24
Total 14:43

As rx'd
1. Row 3:11.2 5:20 total
2. Row 2:35.4 4:45 total
3. Row 1:41.4 3:31 total

Much harder than anticipated.

Nice WOD!

as rx'd
Rd1 5:23
Rd2 5:02
Rd3 3:27

Hi all,
Workout
To warm-up I did ~50 rolls (two hands: between legs going to the rear) w/ a 11.5# medicine ball across gymnasium floor(averaging 70'/roll).
{Rope jumpx600 (4:11)}; {donned 80# pack then, Push-upx9 and Trot 1350'}x4 (17:45?)}; and {Pull-upx30 (:40)}.
Duration 24:00
Deads and presses tomorrow...

Wow, that was painful.

1. Row 3:43 Total 8:10 thrusters very broken, pull-ups unbroken
2. Row 3:00 Total 6:02 all unbroken
3. Row 2:00 Total 4:23 all unbroken

BWT: 200 lbs
Rating of effort: 7.5/10

Round 1: 17:18 total (horrible)
1000m row - Don't remember
21 45lb barbell thrusters
21 PUs (read the piece of paper wrong); did 6 dead hang, then jumping PU the rest of the way. This killed my time since I'm terrible at pullups.

Round 2: 10:41 total
750m row - 3:44
18 45lb barbell thrusters
12 PU (4 dead hang, 8 jumping)

Round 3: 13:11 total
500m row - 2:11
15 45lb barbell thruster
9 PU (3 strict, 6 jumping)

Used some kind of Schwinn rower at the base gym instead of a C2; worked okay but didn't feel quite like a C2.

My times are pathetic, I know. I'm trying to focus on getting the form down and just finishing the WOD at this point. I seriously contemplated doing two more rounds of the last round after I did the first one, but pushed through anyway.

Next time: add 20lbs to thrusters, and just go harder, especially on the rowing. Took way too much rest between each exercise, especially the thrusters.

bw200
44yr
forgot the row distances. Rowed 1500, 1200, 900. Otherwise as Rx with no broken sets.
Times: 11 min.
8 min.
6.5 min.

cfwu x3 minus pull-ups
WOD as rx'd
7:02
6:14
5:10

Accidentally did too many pull-ups!!
Rows were on lifecycle rower no distance measure so did it for time as shown. Concept II was "in use" by elderly woman.

Thrusters were best yet, A2A, full overhead extension...almost jumping.

Row 4 minutes
85 pound Thruster, 21 reps (16,5)
21 Pull-ups
6:38
Rest

Row 3 minutes
85 pound Thruster, 18 reps (14,4)
18 Pull-ups
6:11 (had to reset thruster bar)
Rest

Row 2 minutes
85 pound Thruster, 15 reps (15)
15 Pull-ups
4:18

Rest 2 minutes between each round.

It kills me that when 2 BB walk up to 4 squat racks, they decide to use the only one (mine) that was loaded with weight.

My first WOD ever!

Had to do 45# Thrusters do to injury.

Rd1 8:02
Rd2 6:43
Rd3 5:26

No C2, so I subbed running.

1. 8:17, 1200m run
2. 7:01, 800m run
3. 4:21, 400m run

This WOD was brutal. Thanks CF! Awesome job as usual.

"A sick workout"

bw 135#

1)8:25 Row 1000 m. 53# Thruster, 11/10 broken reps, 21 PU broken reps
2)6:50 Row 750 m. 53# Thruster, 11/7 broken reps, 12 PU broken reps
3)4:15 Row 500 m. 53# Thruster, 15 reps, 9 PU broken reps

all PU mixed kipping and jumping

WOW!!! This was a good workout! Much harder than I thought...I haven't done rows in a decade.

Rd1: 8:45

Rd2: 8:20

Rd3: 6:40

All thrusters broken...THEY KILL ME!

CFw/u minus pullups.
As rx'd. 181lbs, 41yoa.

8:21
7:08
4:49

All night snookerfest the limiting factor.

Have a good day everyone

Rd 1 6:55
Rd 2 6:15
Rd 3 4:55

Wow! That WOD had to burn some calories...

First day on crossfit. Almost died :)

Knew I was in trouble on the first set of sumo deadlift high pulls (no rowing machine, substituted these with a 45 lb bar). Had to break after 30 or so, then every 10 reps thereafter.

Could barely do the thrusters at 85 lbs. Cut it down to 65 and though I still had to pause several times, I got through it.

The pull-ups...heh...I'm horrible at pull-ups. Took me a good deal of time to knock out all the reps.

Times:
1st round 11:38
2nd round 12:30
3rd round 8:18

Think the 3rd round went fast b/c I was ready for it to be over :)

2/3 cfwu
Burgener WU
Subbed SDHP for rowing (no C2, dammit!)
Rd 1: 8:45
Rd 2: 8:24
Rd 3: 7:08

SDHP's suck. I'd much rather row. I laid down between rounds to try to catch my breath -- some guy peered over the db rack after Rd 2 to check and see if I had died. Funny.

ugg...i feel sick!!

good workout today!
Used 45lbs for thrusters-broken reps in sets of 6 and 5.

all kipping pull-ups were unbroken

round 1: 11:00
round 2: 9:23
round 3: 7:20

Much tougher than it looked coach!
remembered the WOD wrong and did pu sets of 18/15/12
otherwise as rx'd

1st round 7:56
2nd round 6:14
3rd round 4:10

51 y/o, 150 lbs.
21:38 total
9:09
7:54
4:35
Subbed 70 lbs bar for 85.

WOD as rx;
round 1 7:45
round 2 6:25
round 3 5:07
Question: 85 lb. thrusters wass that suppose to be barbell or dumbells? And also if with barbell how low do you go? thanks

sub'd SDHP for rows
830
split thruster's into 2 sets
100 SDHP'S taxing on biceps(bad form?)
switched to wider grip and chest high.
910
thruster's split into 2 sets
PU's broken sets
730
thruster's split into 2 sets
PU's broken sets

am- 8mile run

CFWU x 3 (no pull ups)
RD1- forgot to start watch, (1000m-3:33)
2min
RD2- 5:06 (750m- 2:43)
2min
RD3- 3:55 (500m- 1:38)

Awesome workout

RD 1-7:49
SDHP- 4:37

RD 2-6:40
SDHP-4:07

RD 3- 4:54
SDHP 2:41

felt awesome again today,

first splilt was
6 18
rest was 1 40
second spilt
4 35
rest was 130
third split
3 11

all thursters were with 90 lbs, none were broken,

1st set of PU were broken all the other sets were straight through no kipping

Slow times - however, focused on form with thrusters (knee injury) and couldn't measure out distance on rowing, so estimated 50 pulls for every 250 meters.
rd1: 13:17 (5:28 - 200 pulls); 7/7/7 thrusters (after doing 13@65 lbs); 10/5 kipping pullups
rd2: 9:42 (4:26 - 150 pulls); 7/6/5 thrusters; 12 kipping pullups
rd3: 8:04 (3:05 - 100 pulls); 6/5/4 thrusters; 9 kipping pullups

Done with strict pullups and 80lbs for the first set of thrusters and 70lbs thereafter.

Approx:
6min/4m30/3m30

Maintained a row 500 split between 1m40-50 throughout

Anthony (BW=180)
Notes: as rx'd
Round 1: 6:31
Round 2: 6:45 (??)
Round 3: 4:08

Jodi (BW=110)
Notes: 55lbs thrusters
Round 1: 8:36
Round 2: 6:39
Round 3: 4:41

1st 9:32
2nd 7:12
3rd 5:15

first set was broken. went well after that.

Modified:
30 min eliptical 3.3 mi
15 pullups
15 dips
30 bw squats
15 pullups
15 dips
30 bw squats
10 pullups
10 dips
30 bw squats

As Rx'd
Round 1- 8:07 (Thrusters split 11/10)
Round 2- 8:57
Round 3- 7:39

Total time including 2min breaks- 28:43

Thrusters continue to kill me! floored for 20 mins w/ a headache after workout

Great one!

Finally a time that felt great, after 3 months of Crossfit

1000 row 3:39
#85 thrusters
15 pull ups....5:22

2 min

750 row 2:41
#85 thrusters
12 pull ups.....4:15

2 min

500 row 1:40
#85 thrusters
9 pull ups.....3:05

16:40

Used 60# assist for pull-ups and a 15 lb body bar for thrusters (slow, light and easy for good form). Only timed row times: 6:12, 5:11, 2:56.

Afterwards ran .41 mile in 3:22 on the treadmill.

No rowing machine so I substituted SDHP's.
Total time was 31:30.
The rows were that hardest of all! My grip strength was my limiting factor!! Had to take a few breaks during the rows.
Still doing a large amount of negative pull ups. I know that one day all the negatives will pay off!! I love these workouts, even thought I know that they are going to kick my butt! Reminds me of my cycling days!
To all the military in Iraq, be safe!! You are in my thoughts and prayers!!
scott in san diego

Next time I do this one I want a vomit bucket nearby. Could I humbly suggest that we call this one 'Myra' after a famous serial killer? I've done more pullups in one week of Crossfit than I have in the previous year.

forgot to add, my pullups were broken
9/2/2/1/1
9/2/1
9

I have a question not related to the WOD. I started doing overhead squats. Both times I've done them I notice by the time I get to my third set there's a numbness in my left arm the forearm down to my thumb.Can't be normal.What am I doing wrong?? Only doing 65 pounds.

No rowing machine. Can't do thrusters due to hernia surgery. Did 50 lb cable rows for 100 reps, 75 and 50 reps. Did Headstand Pushups for 21, 18, 15 and pull-ups for 15,12,9. Total time 29:00. Then ran 2 miles. I wish I didn't have to sub so much, but my hernia scares me. I am in pain after doing any overhead work the next day.
Rick

CFWUx2 less dips, pullups, back extensions

45# SDHP, 50 reps
65# Thruster, 21 reps
15 Pull-ups
Time = 6:30

2 minute rest

45# SDHP, 38 reps
65# Thruster, 18 reps
12 Pull-ups
Time = 6:29

2 minute rest

45# SDHP, 25 reps
65# Thruster, 15 reps
9 Pull-ups
Time = 4:19

Notes: Planned on doing the full 1SDHP = 10m sub, but that quickly changed at about rep 25 of the first set. Cut the sub in half (or doubled it, depending on your viewpoint), 1SDHP = 20m and still paid for it. This was a rough one, but I thoroughly enjoyed it. I never thought I'd reach a point in my fitness where I can't wait to get to the pull-up part of the workout, because that's actually easier than everything else...

This was awesome! I wish that even one of the three gyms in town had a Concept2, but no such luck...so subbed SDHP (1 for 10m). SDHP and thrusters both with 30# bar, pullups with 75# assist. As with others, I found that my grip suffered the most using SDHP for a sub--the motion is the same, but you don't get as much push from legs or rhomboid work, I don't think. Oh, I love rowing.
Rnd. 1 11:57
Rnd. 2 10:00
Rnd. 3 7:18
Total: 33:15

Did SDHP 30LB for the two rounds and 25LB on 3rd. Thrusters with 45LB all three rounds and pullup were half unassisted and half assisted.
Time
8:58
6:55
4:34
Loved the workout but SDHP well killer, HR avg 165 during SDHP.

SDHP (1 for 10m)
8:23 100x45lb bar; 21x85; 15 kip
10:11 75x35lb bar; 18x85; 12 kip
8:02 50x35lb bar; 15x85; 9 kip

Multiple breaks during the SDHP's and thrusters. Can't wait to see if a rowing machine is really as hard as the SDHP's--OUCH! Thanks Coach.

1X1000/750/500 CII Row
21/18/15X65lb Thruster
15/12/9 PUs

as rx'd

8:03
6:44
4:44

9:03
9:04
5:32
as Rx'd on rowing
30lb thrusters
Greenband assisted on pullups
No broken sets.Hope it's another couple years before this one comes back around!!

Splits:
~11 min
~9 min
~7 min

Tougher on the floor than on paper, as usual.

As Rx'd:

Tommy A:

5:42
4:54
3:36

JT:

10:28
9:55
7:53

bw=195

RD1 (7:17) - used 80lb barbell for thrusters
RD2 (7:08) - used 90lb barbell for thrusters
RD3 (5:10) - used 90lb barbell for thrusters

No Concept2 available, so I used a 1980's Lifecycle rower set on level 15 (Olympic setting). "Olympic" my @##! Also subbed 95# thrusters, cause we have no bumper plates smaller than 25lbs.
Times are:
1000m set= 7:04,thrusters broken, PU's unbroken
750m set= 5:33,thrusters broken, PU's unbroken
500m set= 4:03, thrusters broken, PU's unbroken

Thrusters suck

as Rx'd

Round 1: 7:18
Round 2: 6:10
Round 3: 4:29

Went about 80% Tried to use the right muscles instead of thrashing. Feels better.

Used 95lb instead of 85 because of plate size

RD1 7:48
RD2 6:30
Rd3 4:57

as rx'd:

Round 1 = 7:03
Round 2 = 5:46
Round 3 = 4:34

Very wobbly walk home from the gym today...

No row machine at our local Gold's Gym (!?!), so I substituted 45 lb. SDHP's. All sets were broken...only 65 lbs. on the thrusters...

BW=200 lbs.

100 SDHP's set = 9:42
75 SDHP's set = 6:51
50 SDHP's set = 4:54

Total Time = 21:29

Ditto on wondering if rows are as hard as the SDHP's, mas.

As Rx'd

-7:11
-6:12
-4:33

Rowing was definitely the weak link for me.

CF Plano

This kicked my arse.

As Rx'd

Round 1: 10:45
Round 2: 8:23
Round 3: 4:15

Only round 3 felt good. Just could not get rolling today. Had to break every set of thrusters and pull-ups except the last. I am blaming alergies, asthma, and Lynne.

Crap, I just read the other WOD posts and realized I made a mistake. I did 21-18-15 on Thrusters and pull-ups. Read Carl, read!

How much resistance do you use on the C2 rower? Is there a formula for this?

age 40
bwt 198

1: 8:00
2: 6:24
3: 5:10

sub 45# SDHP otherwise as rxd. bw 220#, 44 yrs

round 1: 8:06
round 2: 9:58
round 3: 6:47

95# thrusters on all sets.
1-6:45
2-5:28
3-3:52

I borrowed Matt G.S template for scoring. :-)
At age 39 and 129lb BW, I'm pretty happy to be with in 1 1/2 minute of some one like Matt. I've been doing Crossfit since the New Year. My improvement has been tremendous.
Thanks CrossFit!!!!
As designated.
1000m row (3.47.1)
85lb. thruster x 21
no-kip ring pullups x 15
Split 1...6.15
*2 min. rest*
750m row (2:56.8)
85lb. thruster x 18
no-kip ring pullups x 12
Split 2...5:10
*2 min. rest*
500m row (1:56.6)
85lb. thruster x 15
no-kip ring pullups x 9
Split 3...3:41
*Total time with rest...19:15*

As rx'd
Rd 1 = 7:30
Rd 2 = 6:56
Rd 3 = 5:56

100 SDHP's
21 85# Thrusters
15 Pull-ups
8:02

75 SDHP's
18 85# Thrusters
12 Pull-ups
7:19

50 SDHP's
15 85# Thrusters
9 Pull-ups
5:15

1-6:02
2-3:48
3-2:46

total time was 12:36

Kevin F (#139)...that is great work, particularly considering how much greater a percentage of your bodyweight that 85lb. thruster is. Very nicely done.

round 1: 6:30
round 2: 6:37
round 3: 5:08

Total: 18:45

i dont think I'll make it through the hockey game tonight. zzzzzzz

As Rx'ed

Round 1 = 6:05
Round 2 = 5:36
Round 3 = 4:27

Total Time: 16:08

Executed the WoD completely, but without timing.
Just returning from a few weeks of inconsistent workouts, illnesses and league games.

I guess if you post anything questioning someone that is a crossfit "guru" it will not make it to the message board, i.e. Nicole and functional strength. Good to know. Was interested in getting a dialogue going about my questions but nevertheless I am not in the cross fit club. Cheers.

1000m row (4:20)
25kg (55#) thrusters x 21
15 jumping pull ups

8:27

750m row (3:14)
25kg (55#) thrusters x 18
12 jumping pull ups

6:40

500m row (2:08)
25kg (55#) thrusters x 15
9 jumping pull ups

5:13

100 sdhp 45lb
85lb thruster 21
pu's 15

75 sdhp 45lb
85lb thruster 18
pu's 12

50 sdhp 45lb
85lb thruster 15
pu's 9
total time 27.07.6 forgot to time each one just timed whole thing

75 sdhp
85# thruster x21
15 p/u

8:00

50 sdhp
85# thruster x18
12 p/u

8:00

25 sdhp
85# thruster x15
9 p/u

5:45

27 y/o 170 lb 5’10” approx 12% bf
100 SDHP 45lbs: 30,20,20,10,10
65 pound Thruster, 21 reps: 7,7,7
15 Pull-ups: 7,3,5
Time: 16:34

75 SDHP 45lbs: 20,15,15,15,10
65 pound Thruster, 18 reps: 9,9
12 Pull-ups: 8,4
Time: 12:34

50 SDHP 45lbs: 15,15,10,10
65 pound Thruster, 15 reps: 9,6
9 Pull-ups: 6,3
Time: 9:42

Hard…I realllllly need a Concept II

Actually, #148 "Doug," er..."Matt," er..."SteveP,"
it wasn't the comment that was the problem. It's the multiple personality disorder.

If you'd posted it once, or even twice with the same name, you'd still see it. But same post, two different names, and now bitching about it under a third name? You're right... no club members like that.

2.5 Mile Training Run (20.45)
then
WOD as RX'd....65# Thrusters in lieu of 85#

Rd 1- 7.56
Rd 2- 6.29
Rd 3- 4.34

Round #1 - 6:40
Round #2 - 4:57
Round #3 - 3:42

Total Time (with rests) - 19:19

Did a somewhat different workout because I was stuck in a hotel without a proper gym. Involved runs, 35# db thrusters, pullups, 3 rounds for time with no rest between rounds. Descending, like today's wod. Was hard! Took about 21 min.

Tariq

Nice workkout:
as Rx'd (with 40kg thrusters):
1000m row: 4:45
21 thrusters: 1:30
15 pull-ups: 2:48
-------- 9:03 -----------
750m row: 4:15
18 thrusters: 1:45
12 pull-ups: 2:55
-------- 8:45 -----------
500m row: 2:55
15 thrusters: 1:45
9 pull-ups: 1:30
-------- 5:30 -----------

5:35
4:32
3:27
as rx'd

sub SDHP for rows...100 pulls, 75 pulls and 50 pulls

round 1: 7:41 (did 21 pullups by mistake, oh well)
round 2: 7:39
round 3: 5:56

Grip strength was definately an issue after the SDHP, expect it would be also for rows.

As rx'ed Rnd 1 8:22; Rnd. 2 6:27; Rnd. 3 5:34. All times include a 55 sec. transition from the 3rd floor where the Concept II lives and the basement where the weights and pullup bar reside. My 3rd round was slowed due to the need to replate the 45# bar inasmuch as the one I'd used for the first 2 rnds. was taken. Interesting WOD, sort of a Fran goes for a row. Once again, great effort all, and thanks Coach!

35kg Thrusters
Ring Pullups
Row as rx'd

Rd 1 5:27
Rd 2 4:36
Rd 3 3:24

substituted SDHP for Rows
1st round 07:50 100 Sdhp
2nd round 07:30 75 Sdhp
3rd round 06:20 50 Sdhp

As rx'd
Round 1 = 6:46 (including time to load bar for thrusters)
Round 2 = 5:42
Round 3 = 4:41

Subbed Sumos for rowing, and 89# thrusters.
29:08 total (excluding breaks)
10:44
10:32
7:51
I'd kill for a rowing machine, because I died without one. Sumos were brutal.
Dreher, good work.

SDHP Sub for rowing:

1. 5:25
2:00
2. 4:19
2:00
3. 2:46

Total with rests = 16:30

Any guesses on how the SDHPs compare to rowing timewise? As always - thanks for the inspiration, gang.

bw: 195
Jump Ropes Subbed for Rowing:

5:16
2 min rest
4:18
rest
3:20

Great workout!

BTW=152. 5'07. Devilish good looks.

6:25
5:43
4:08

Thrusters from 10" med-ball to full lockout.

Soundtrack: The Eagles of Death Metal.

-D.

1000m row 4:10
85# barbell thruster x 21
ring pu x 15
split 10:13
2:00 rest
750m row 3:00
85# barbell thrusters x18
ring pu x 12
split 7:00
2:00 rest
500m row 1:54
85# barbell thrusters x 15
ring pu x 9
split 5:23
total time: 28:36

I guess I should have read the whole thing before taking off for the gym. I hate to miss a rest when its given.
total time with no stops
95# thrusters
15 pu each time
15:34

Round 1- 4:01.22
Round 2- 3:03.53
Round 3- 2:15.69
Used bowflex set @ 90 lbs resistance for rows;
100/75/50 reps.

Rx'd
1-7:35
2-6:13
3-4:17
total-18:05

1000m Row (3:51)
70lb Thruster, 21 reps
15 pullups

750m Row (2:50)
70lb. Thruster, 18 reps
12 pullups

500m Row (2:01)
70lb. Thruster, 15 reps
9 pullups

No rest, complete time 24:41

Used 65 lbs. for thrusters
1: 10:33
2: 8:02
3: 6:08
This was a killer. Did it at 6 am and still feeling it at 17:30.

getting back after rest week

ramp day #1
10 min density snatches
5+5 per min first 5 min
6+6 for 6-9
10+10 for last rnd

I could use some constructive criticism. I scaled this workout according to the "Pack" recommendations on the Brand X Martial Arts board (thanks dawg) and rowed 750/500/250 and used 30lb. dumbbells for the Thrusters. I also used an Iron Woody green (medium) band on the pull-ups (my pull-ups are genuinely awful). My times were:

1-7:04
2-5:02
3-3:34
Total-15:40

It was a good workout! But, would I get more benefit if I "struggled" more with the WOD as Rx'd? I am 46 and fairly new to CF. I'm making good progress but I want to be sure I'm not cutting corners. Thanks.

Great WorkOut Coach - subbed running for rowing
ran 3/4 mile/21 85lb thrusters/18 PU time 8:28
ran 1/2 mile/18 90 lb thrusters/15 PU time 6:30
ran 1/4 mile/ 15 90 lb thrusters/9 PU time 3:50
Total: 18:48

6:27
5:25
4:05
Total=15:57

All sets broken, old guy kept getting in my way during the first sets pull-ups, and I need to work on endurance for rowing.

12:15
9:05
5:21

Substituted SDHP for rows, used 65lb instead of 85

8:31
8:25
6:21
23:17 total work time
27:17 total, with rest

hey everybody. started crossfi about a week ago.
this is my first post.

1000m row
21 thrusters w/ 35 lb dbs
15 pullup
12:31

750m row
18 thrusters
12 pullup
11:07

500m row
15 thrusters
9 pullups
10:01

pretty pathetic, i have kinda let myself go these last couple of years in school after getting out of the marines(ee is a demanding major!)

Sub'd SDHP for the row mach...didn't time...pretty tough though, had to break them up a little...would like to see how different on a rower...oh well.

Completed all sets of thrusters and pu's as RX'd.

Kurt #175
It depends, I personally like to look at the workout and try to see what the goal is, for instance fran should be an anaerobic blast, I try to keep people under 15 minutes, todays workout I would definitely scale the weights/pull-ups for you but maybe a little less so you have to work at it a little harder. It's just me but I wouldn't want someone that can't do RX to scale so much as towards the top of posts. For example you can exhaust your regular pull-ups before going to the green band or exhaust the purple band etc. It's definitely a learning curve, and of course technique comes first. Just see where you finish and next time the WOD comes around make adjustments. You will definitely see huge gains fairly quickly making it all the harder to judge. Good Job, and welcome to our madness!

Great workout Coach! My first posting, I've been doing CF for almost 3 months and feel great.

WOD as rx'd (88lb thrusters):
Round 1: 5:15
Round 2: 4:45
Round 3: 3:59
Total: 13:59

By the way, this workout kicked my a$$! I think I'm actually passing out as I write this...Go get some!

round 1 10:25
round 2 8:16
round 3 6:19

45#bar for thrusters
Pull-ups assisted with one green band (round 1) added a yellow band (rounds 2+3)

Kurt #175 Those subs sound good to me. Great job! See the FAQ section for ideas about substitutions. IMO you are on the right track.This is from the getting started section.

"…CrossFit workouts are extremely demanding and will tax the capacities of even the world's best athletes. You would be well advised to take on the WOD carefully, cautiously, and work first towards completing the workouts comfortably and consistently before "throwing" yourself at them 100%. The best results have come for those who've "gone through the motions" of the WOD by reducing recommended loads, reps, and sets while not endeavoring towards impressive times for a month before turning up the heat. We counsel you to establish consistency with the WOD before maximizing intensity. "

CFWU 13:00 followed by:

Row 1000 meters
45 pound Thruster, 21 reps
15 Pull-ups
11:00
Row 750 meters
45 pound Thruster, 18 reps
12 Pull-ups
9:00
Row 500 meters
45 pound Thruster, 15 reps
9 Pull-ups
6:30

Age 32 BW 177
Today marks my 1 month doing CF!

Round 1-- 6:43
Round 2-- 5:12
Round 3-- ?

Times were pretty quick for me because I used a 30# kettlebell-shaped boat anchor for SHP and a 40# sandbag for thrusters. Doin what I can with what I got. Pullups unbroken.

As Rx'd:

round 1: row: 3:56, total: 7:45
round 2: row: 2:56, total: 6:20
round 3: row: 1:56, total: 3:40? (or 4:40, more likely, doubt I did it that fast)

both pullups and thrusters broken after round 1.

Times aren't worth posting.

Did 60lb Thrusters and sumo-deadlifts (I think)

Round 1-50 sumolifts, 21 thrusters, 15 pullups
Round 2-75 sumolifts,18 Thrusters, 12 pullups
Round 3-25 sumolifts, 15 thrusters, 9 pullups

Embaressing, but whatever

BW: 172lb

CFWU x3

Rnd 1: 5:53
Rnd 2: 5:21
Rnd 3: 4:26

As rx'd except sub SDHP for rows (100,75,50)

substituted SDHP
Round 1 - 8:11
Round 2 - 7:38
Round 3 - 5:04

as rxed
8:20
7:20
5:20

As Rx'd (thrusters at 92#)
7:04
5:40
3:55

Power Snatches
92x3,92,102,112,122,132

bw 182

Round 1
Time 6:03
Thrusters broken-7/14
Pullups-Unbroken, dead hang

Round 2
Time 4:57
Thrusters-broken-12/6
Pullups-Unbroken, dead hang

Round 3
Time 3:20
Thrusters-unbroken
Pullups-Unbroken, dead hang

As rx'd, total time: 27 min (and change)
Rd. 1 - 9 min (and change)
Rd. 2 - 8 min (and change)
Rd. 3 - 7 min (and change)
(Only had wall clock)

good one!
10 min ellip w/u 14/14.
rd 1 8:03 w/ 4:02 row
rd 2 9:01 w/ 3:15 row
rd 3 7:23 w/ 2:23 row
hr max 170, hr avg 135.
age 49, bwt 180.

As Rx'd

Round 1: 5:15

Round 2: 4:23

Round 3: 3:27

Time w/ rest: 17:05

55LB. Thrusters
6:00
5:01
4:53
That was very painful!!!!!

this was my first xfit workout and i am feeling it. today is also my 21st birthday, what a way to remember it by!

weight: 117
height: 5'1"

as perscribed except for 20 pound thrusters and pullups with 90 pound assist

total time: 33:30

bw: 180

subbed 40# cable rows for C2 row (100, 75, 50)

rnd 1: 6:00
rnd 2: 5:13
rnd 3: 3:37

This is only my second CF workout and I am recovering from a nasty head and chest cold so I had to extend the rest breaks a little due to coughing and an aching chest.

First few reps of thrusters in R1 w/ 60#, then switched to 40# for all others, all pullups w/ 90# assist.

R1:
Row - 3:43
Thrusters/PU - 5:30
(chest really hurt after this round, slowed it down)

R2:
Row - 3:19
Thrusters/PU - 2:35

R3:
Row - 2:20
Thrusters/PU - 2:20

Total Time (including breaks) ~35 min

I'm anxious to try this one again when I'm feeling a little better. After R1 my lungs were on fire; in fact I'm still coughing.

I'm enjoying the WOD's though and will keep on doing them.

Forgot BW: 165

Used 65 lbs for thrusters because low back is a little tweaked. Otherwise as Rx'd.
6:45
5:00
3:17

Total time including rest 23:50
1 7:43
2 6:25
3 5:40
Sumos for rows and 85# thrusters

Day behind...so CF from yesterday:

BW Bench (190#) 21-15-12-10-10
Pullups 20-12-10-9-8

Really tapered off so need to work on strength. Total time 14:46 with 1:30 b/w sets

10-mile run 88:41, then 4-hr rest

CF for today:
as req'd
6:11
5:11
3:52

And I'm spent...

bw-201

sdhp sub....but only 75,50,25
thrusters 85lbs 21,18,15
pullups 15,12,9

rd 1-7:09
rest-2:00
rd 2-6:28
rest-2:00
rd 3-4:33
total-22:10

Though not in the spirit of all out effort, can't poor technique on the C2 rower allow for some coasting? As fatigue sets in and recovery slows, don't you still theoretically cover ground? The sdhp never allows for "coasting". Sdhp seems harder then the rower. Maybe I'm wrong, but still feel toasted. Great workout.

Anyone follow what I'm saying or am I just light headed?

BW: 185
WOD as Rx'd
7:18
5:50
4:09
- I really liked this workout, and my times weren't half bad either so that made me feel good!

1. 6:30
2. 6:30
3. 6:30

used 70lbs on thrusters. Kip'ed the last set of pull ups.

Karl #26 - thanks - looking at it again you're no doubt correct about the guy on the left. He does look like he's just finishing. I don't get to row often so I'll try it legs together arms outside next time.

This time (subbing 1 SDLHP with 20 kg for 10 metres rowing, and using 2 x 20 kg DB for thrusters):

100 SDLHP, 21 T, 15 pull - 6 mins
75 SDLHP, 18 T, 12 pull - 4:40
50 SDLHP, 15 T, 9 pull - 2:55

Total time incl 4 min rest 17:35.

Thrusters and pulls unbroken. SDLHP broken 30/30/20/20; 30/25/20; 30/20.

Steve: 65#, 7:00, 5:42, 4:09
Leanne: 35#, 7:10, 5:32, 3:27

12:36

46 pound SDHP, 100 reps
87 pound Thruster, 21 reps
15 Pull-ups

14:39

46 pound SDHP, 75 reps
87 pound Thruster, 18 reps
12 Pull-ups

10:30

46 pound SDHP, 50 reps
87 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

Total time including rest is 41:45.

subbed sdhp

~8
~7
~5

Thanks!

Subbed SDHP for rowing 45lbs bar, used 95lbs thrusters instead of 85.
Rnd 1 9:30
Rnd 2 10:00
Rnd 3 10:00
second WOD for today had to make up for some missed days, did Lynne this Am.

as rx'd,
#1: 5:32- row was like glass
#2: 4:44- rowing through wet cement
#3: 3:30- concrete not so wet now...

As Rx'd:

Rnd 1 5:57
Rnd 2 4:45
Rnd 3 3:12
Total time with 2 min. rests: 17:54

As rx'd
1-8:23
2-6:50
3-5:08
total-20:21

Active rest...5K on elliptical.

Re: Comment #208 - Posted by John B

If you have a question on proper technique, here is a video of Peter Dreissigacker, co-founder of Concept II, pulling from the WOD Tuesday 060425

http://media.crossfit.com/cf-video/peter500_low.mov

5:22
4:50
4:05

Substituted sled pulls for rows (1000m = 25 yds) with 100 lbs sled.
Did all pull-ups with a 25 lb weight vest.

Oops: 1000m = 250yds on that sled pull.

using Water Rower instead of C2 & 30# dumbells for thrusters - don't have bar yet
8.16
7.46
6.37
26.41 tot time including 4 min rest

44yo - 5'8" - 138#

does anyone have comparison between Water Rower and C2?

I did the WOD after about a 45 minute squat snatch workout and a deep squat workout. Finally hitting the hole again on the snatches and worked up to 205.(really need to get some lifting shoes, anybody have any suggestions?) Hit 6 singles over 400 on the squat, last one being 475...no belt, just running shorts. I only do about 2-3 crossfits a week when I can fit them into what I am doing...need less to say my legs were burning during this one. I only had a cheap watch so I couldnt time the splits, but overall time was 18:00 as rx'd...a couple of kips on the pullups. BW 176. Again if anybody has any suggestions on olympic lifting shoes I would appreciate it.

-Joe

round 1: 8:42
round 2: 8:08
round 3: 7:36
as rx'd .... I even did my pull ups without the gravitron for the first time EVER!! albeit in broken sets... big breakthrough for me...
HOOAH!!

As Rx'ed

1) 8:38 (3:58 row) (Th broken 11/10)
2) 7:40 (3:19 row) (Th broken 9/9)
3) 5:20 (2:07 row) (Th broken 8/7)

2 minutes rest between rounds.

bw: 215 age: 50 xfitting: 3 mo.

20yo, 5'11", 170#

1st CrossFit workout:

4:46 - 1000m run
3:15 - 25lb two-barbell thruster, 21 reps
3:10 - 3/4-hang pull-ups, 15 reps

3:31 - 750m run
3:15 - 25lb two-barbell thruster, 18 reps
2:30 - 3/4-hang pull-ups, 12 reps

2:27 - 500m run
1:20 - 25lb two-barbell thruster, 15 reps
2:05 - 3/4-hang pull-ups, 9 reps

26:19, w/o rests & shame, onward and upward...

As rx'd

round 1: 9:12
round 2: 7:32
round 3: 6:36

*************************************************

Body weight: 172

As rx'd:

#1 @ 7:25
#2 @ 6:42
#3 @ 4:08

Finally in there.

*************************************************

BWT = 250
Sub'd SDHP with 40#db
Sub'd 75# for 85#
Bar PU's...small jump start
Rd.1 = 9:47
Rest = 2 min.
Rd.2 = 10:33
Rest = 3 min.
Rd.3 = 8:46

40kg BB for Thrusters
Kipping Chins
Rd1
Row 1000m 3.39.2
Total Time 8.29
Rd2
Row 750m 2.53.4
Total Time 7.26
Rd3
Row 500m 1.52.3
Total Time 6.15

Second time with thrusters (first was Fran last week), so I went for 15# again, paid attention to form.

Round 1 - 9:14
Round 2 - 8:01
Round 3 - 6:25

Pull-ups very hard at end, thrusters not as hard as I imagine they should have been. Either my bar weighs less than 15#, or I added wrong on Wednesday and I used a higher weight for Fran than I thought I did.

Give me rowing over running any day.

Charlie #217 - Appreciate for the link. Now if I could only get the damn thing to open!

Subbed 30lb bar for rows, all others as RX'd

round 1 8:22.30
round 2 6:31.31
round 3 4:19.49

bw 165#

as rx'd with kip pull ups

1st rd-5min 46sec
2nd rd- 4min 21 sec
3rd rd- 3min 25 sec

Workout #1- 1000yds free(500, 200x2, 25x4)

Workout #2- CFWUx3(-pull-ups)

WOD
:06::45
:05::39
:03::39

Subbed SDHP's for row. As an observer said to me afterward,"That's just evil!"

Get some, Go again!

played 40 minutes of hard basketball then...

10:49 with mods and no rest

rowed 1000m
15 85lb thrusters
15 pull-ups
rowed 750m
15 85lb thrusters
15 pull-ups
rowed 500m
15 85lb thrusters
15 pull-ups

As RXed.

Total time: 15:41

R1: 3:38, 1:56, 0:31; total: 6:05
R2: 3:01, 2:00, 0:30; total: 5:31
R3: 2:02, 1:43, 0:20; total: 4:05

Thrusters broken as follows:
R1: 9-7-5
R2: 7-7-4
R3: 7-5-3

Rough. Felt like a bit queasy for about 15 minutes afterwards.

All thrusters done butt to 20# D-ball (11”).

All pull-ups unbroken.

Legs just did not want to work come the second round. Squat workout from the morning probably didn't help much (20 reps of 150# back squat).

bwt: 155
Age 14

**subbed 85 lb thruster with 75 lbs

**ran instead of row (not exactly sure how to subsitute rowing)

1st interval 7:30
2nd interval 6:05
3rd interval 3:30

total: 17:05

80lb dumbbell thrusters.
times all messed up...First time on the concept 2.

1st around 7m
2nd 5:30
3rd 5:00 ish
assisted pull-ups

lone wolf mcquade (formerly team tikrit):
mfbunch: r1: 7:57; r2: 6:23; r3: 4:26
joeyd taking some time off from crossfit to develop a "beach body" using V90X, a workout advertised on sunday morning infomercials

Age: 50/BW:240
Round #1-8:41
Round #2-6:37
Round #3-5:17

Ugh...deceptively hard...meaing, it looked hard, and I found it much harder :D

6:34
6:54
5:12

subbed sumo's and 45# thrusters.

I do not row fast....

6:00
4:50
3:50

rx'd
7:10
5:01
4:18

hard - period.

750
701
452

Oh man, this was a killer.

Round 1:
100 45 lbs SDHP
21 85 lbs Barbell Thrusters
15 Pull-ups
Time: 6:27

Round 2:
75 45 lbs SDHP
18 85 lbs Barbell Thrusters
12 Pull-ups
Time: 5:57

Round 3:
50 45 lbs SDHP
15 85 lbs Barbell Thrusters
9 Pull-ups
Time: 4:37

Wow this crushed me. Have been off crossfit for awhile. Need to get back in shape.

SDHP 45 lb, 85 lb thrusters, Pullups

Round 1 75, 21, 15 13:07
Round 2 50, 18, 12 12:22

Did it but w/o timer (I've now learned it helps if you actually press the start button).

What a day!!

I coached two strength and conditioning classes, then did yesterday's workout (I was a day behind), worked a 10 hour patrol shift, then I did today's workout.....SWEEEET!

BW: 185

Yesterday's:
30/15
12/10...oops, started too fast!
20/12
15/10
13/10....I think I need someone to push me to increase my pull-ups

Today's:
As RX'd- 6:18, 4:55, 3:30

Crossfit is the new Crack.....

sub SDHP for rows
Round 1- 7:50 w/95# thrusters (can't make 85 with current plates)
Round 2- 7:20 w/75# thrusters
Round 3- 5:05 w/75# thrusters
this was rough

Reading comprehension was lacking, as is my pull up ability...

7:22
5:52
5:08

Only 45 lb thrusters (easier than I figured it would be the first time, next time will be as Rx) and did 21/18/15 [very] assisted pull-ups.

3rd WoD, so far so good!

Of course there are no row machines here. Ran instead

1=16:09
2=10:38
3=8:16

I will git better when i learn to just say no.. :)

Row subed with Versa-climber
1. 500ft climb
21 thruster with 65#
15 Pullups 08:51 min

2. 350ft climb
18 thruster with 65#
12 Pullups 05:32 min

3. 250ft climb
15 thruster with 65#
9 Pullups 03:56 min

Wow... my legs are still shaky.

Laurette

1 9:30
2 7:15
3 7:25 - started feeling queasy.

Good stuff.

55lbs
9:30 1st round
12:00 2d round, almost puked twice, bonked, did not do 3d round.

SDHPs for rows, 80# DB thrusters...

round 1: 9:34
round 2: 8:11
round 3: 6:49

Good one, coach.....

Subbed run of 800/600/400

6:08/4:43/3:27

100 SDHP (20lb)
21 Thrusters (2x20lb)
15 Bent-over Rows (2x20lb)
5:57

75 SDHP (20lb)
18 Thrusters (2x20lb)
12 Bent-over Rows (2x20lb)
5:14

50 SDHP (20lb)
15 Thrusters (2x20lb)
9 Bent-over Rows (2x20lb)
4:08

Total time (w/ 2 minute breaks): 19:19

Subbed running for rowing, 1% incline on treadmill.
.63 miles, .46 miles, .31 miles

1st round - 7:34
2nd round - 5:08
3rd round (incomplete) - 1:03

Should have turned down the speed on the treadmill but I foolishly didn't and after 1 minute I could finish out the run. Bah!

First use of the Rowing machine,
Used 80# thrusters, dead hang p/u's
Should have gone faster earlier.
15:00
9:00
9:00

bw 90,7 kg
used 18 kg dumbbels for thrusters
round 1: 7:31 min
round 2: 6:25 min
round 3: 4:52 min
extra:
handstand for time: total 2 min and
L-hold for time: total 1 min
happy healthy training, Johan

Performed 100/75/50 SDHP with 45 lb bar for rows. Everything else as Rx'd
Times:
6:50
6:04
5:07

BW 193

As rx'd

1st rd - 08:05 (21 pull-ups my bad)
2nd rd - 06:10
3rd rd - 04:50

Much tougher than I thought.

ist CF WOD... please provide positive reinforcement for a reformed couch potato! bw= 200lbs

Round 1
1000m row 4:30
21 thrusters 18 lbs
15 gravitron pull ups @160lb offset (very lame)

Round 2
750m row 3:25
18 thrusters@ 18 lbs
12 grav. pull ups @150lb offset (lame)

Round 3
500m row 2:14
15 thrusters@ 18 lbs
9 grav. pull ups @ 140 lb offset (still lame)

25 minutes excluding 4 minutes of rest time

This one almost had me during the first round. Had to drop the last five pullups in the first round.

Pack
Sumo Deadlift High Pulls 75 45# bar
35 pound Thruster, 21 reps
15 Pull-ups
8:38

Sumo Deadlift High Pulls 50 45# bar
35 pound Thruster, 18 reps
12 Pull-ups
6:14

Sumo Deadlift High Pulls 25 45# bar
35 pound Thruster, 15 reps
9 Pull-ups
3:42

Most sets were broken into 10 with two big breaths between as rest. Last round just pumped it out to be done and done. Had to take it real slow in the locker room afterwards. Man this was a tough one for me.

JFG

Rd 1 7:10
Rd 2 6:07
Rd 3 3:45

As Rx'd
Rd 1 7:08
Rd 2 5:52
Rd 3 4:44
21:44 (total)

round 1: 10:22
round 2: 9:34
round 3: 6:45
subbed 45# sdhp for rows.

Jen sub 63# 7:32/6:10/4:35 = 18:17
row (4:13/3:14/2:05) damper 10

Paul 6:26/5:31/4:12 = 16:09
row (3:42/2:55/1:57) damper 10

WOD
Round 1-6:18
Round 2-5:00
Round 3-3:41
Total 14:59

M: bwt 124 today :-(
thrusters w. 20# dbs
jumping pullups
Round 1 = 7:53
Round 2 = 6:10
Round 3 = 4:45

R: bwt 145
thrusters w. 35# dbs
dead-hang pullups
Round 1 = 8:00
Round 2 = 6:24
Round 3 = 4:46

This one was a beast.

Thrusters: 65LB first set -- seemed a bit too heavy so I dropped to 45LB. Will probably use 50-55LB next time.

bw: 172 / 5' 11" / age 37

Round 1 8:31
Round 2 7:45
Round 3 5:53

Total: ~ 22:11

as rx'd
Rd1 6:40
Rd2 6:11
Rd3 5:25

Sub rows w/ 45# SDHP (1rep/10m)
BT: 155
75# Thrusters
Round 1-10:15
Round 2-12:17
Round 3-9:59

first set - 100sdhp 3:14
21 thrusters 4:51
15 pull ups 5:39

second set - 75 sdhp 3:32
18 thrusters 5:46
12 pull ups 6:32

last set - 50 sdhp 2:29
15 thrusters 4:08
9 pull ups 4:33

total time 16:44

sdhp with 24kg kettlebell

5 50 yd sprints

as rx'd

rd 1 : 6:47
rd 2 : 6:20
rd 3 : 4:20

(in no particular order)
rope climb arms-only: 15 ft x 5
L-sit rope climb: 12.5 ft x 1 (PR)
double rope climb: 15 ft x 1
muscle-up: 10/singles

Crossfit Plano

(55lbs thrusters)

6:09
4:53
3:42

sub sumo high pulls for rowing
rd1 rd2 rd3
JM: 4:43 5:17 3:17
MM: 12:03 10:47 9:05
DK: 5:14 6:01 6:12

JM unbroken on 1st set

55#
6:40
6:11
4:22
Yes, that sucked... Great One!!!!

As RX'D
24:47

as rx'd

19:45

Total Time : 16:50

1st row: 4:05
2nd row: 3:10
3rd row: 2:06

Messed up and made it much easier by doing thruster reps for pull-ups and visa versa. 85lb thrusters.

Round 1: 7.23
row 3.52; pull-ups (15,6) .30; thrusters (did 18 by mistake 6,6,6) 3.01

Round 2: 6.07
row 3.02; pull-ups (10,8) 1.22; thrusters (6,6) 1.43

Round 3: 4.07
row 1.59; pull-ups (10,5) 1.19; thrusters (9) .48

Wow, I really messed this one up. Just did it like one big round. Thrusters with 30lbs, Pull ups with 64 lbs assistance (BW=137). Time: 30 min.

Subbed 45# SDHP (1 rep/10m)
Subbed 65# Thrusters

Round 1: 8:35
Round 2: 8:24
Round 3: 7:19

I'm toast!

Couldn't get into the Gym, traveling so I did 100's

100 push ups (incline, decline, standard on chairs)
100 situps and crossovers
100 dips (chairs and coffee table)
100 body squats

18:00

Felt good ;)

A day late on this one...but what experience. I was gassed by the end of round one.

bw = 225 lbs
85# for thrusters
subbed sdhp w/ 45# bar for rows (no rower available)
Did 100pulls/75pulls/50pulls respectively for rounds

Round 1: 6:30
Round 2: 5:30
Round 3: 4:00
Total : 16:00

This was had me shaking by the end...what a day!

The SDHP is the hardest exercise I've encountered in crossfit :( Second time doing them and I can't even get the first round done.

Round 1: 50 SDHP..., rest as rx'ed
Round 2: Shrugs, rest as rx'ed
Round 3: Shrugs, rest as rx'ed

I need a row machine, those SDHP's are killer

as rx'd

round time-
1 - 8:13
2 - 7:23
3 - 5:01

Total not incl 2 min. rests - 20:37

Detail break down:
splits for row/thrusters/pullups
1 - 3:36/3:12/1:24
2 - 2:47/3:02/1:34
3 - 1:50/2:20/0:51
BW - 195# Age: 48

Rowing was consistent at a 1:48-1:50 /500M pace
Thrusters were broken in to thirds for each round: 7/7/7, 6/6/6, 5/5/5
Round 2 probably 15+ seconds slow due to having to run to a different pullup bar. :(

As Rx'd (almost),

- 6:57
rest for 2
- 6:13
forgot to rest...
- 4:30

Subsituted run for row

16:09
10:38
8:16

65lb Thrusters

7:30
6:35
4:20
Substituted sumo pulls for rows