Ut-o...

Five rounds for time is always a mental mind-f

Happy birthday Jeff! Great job on the muscle ups!

This oughta be fun

Happy Birthday Jeff!

Jeff,
You are my newest hero. On September 8th of this year I will be OFFICIALLY 46 years of age. I want to be like you when I grow up.

On my 40th birthday I made it a point to squat 405 lbs. 20 times. That, I thought, was the epitome of strength and conditioning excellence. I have since learned better. My newest goal is to accomplish 11 "muscle-ups' upon the completion of my 47 year of life on earth in this, graced by God, the greatest nation on HIs green earth.
Steve

Can anyone actually do 5x 30 L pullups? I can't even do 5 x 10 regular pullups. What's the substitution?

Question?????

On Coach Burgener's website, does "SN PP" mean just "snatch"? What does the "PP" stand for? Thanks

I don't want to take up space on this message board, because what I'm asking is unrelated, so if you really want to give me a definate answer, then e-mail me at snix@smu.edu.

The question I'm asking is, what is the best martial art out there? I want to take lessons in something, but there are so many!

You don't have to answer. Maybe someday there will be a message board topic about the best (or at least for a 19 year old) martial art out there.

Thanks anyhow and Hooyah!

Love what you guys are doing. I wouldn't be the person I am today if it weren't for institutions like Crossfit.

How many jumping pull-ups to replace the "L" pull-ups?

#6 Sam,
There is tons of stuff on the crossfit message board. On the left hand side of the main page click on "message board." Once you get to the message board, scroll down and click on CrossPit. Then just read to your hearts content about a variety of martial arts. Peace . . .

Today's WOD scaled to 50%:
2 1/2 sets
21:37

Jeff you are the stud.....moving like you are 17! AND one of the nicest guys you'll ever meet, unless his booming voice is telling you to do something physical...scary. Happy Birthday!

Coach Burgener's SN PP probably means Snatch-grip push press.

Jeff kicks ass!!!

Brad

Oh man, coach, you're trying to kill us!

Thank you.

Happy Birthday Jeff!

Way to go Jeff, strong work brother!

You're still old.

-D.

Jeff

You scare me...badly! fantastic achievement.

Today looks like a horror - and there's me thinking we haven't done much ab work. Should have kept my trap shut.

Awesome work Jeff!

Feeling a bit tired today I thought that if I only pased myself I would be OK, but I wasn't. I cut the reps in half and still couldn't do it in under 15min. And afterwords it felt like Chuck Lidell played a number on me. Maybye I'm coming down with something.

http://www.navytimes.com/story.php?f=1-292942-1993755.php

CrossFit redeemed.

This guy, Nate Morrison, publicly attacked CrossFit (www.specialtactics.com) a couple of years ago claiming the programming couldn’t possibly work and that if we had the mil/LEO contacts implied on the site he’d know about us.

Apparently we’ve come along way because now we’re good enough to “borrow” from liberally. I wonder if he counts himself among our Mil friends?

How long did it take some of you to be able to complete every rep in succession? I have been doing Crossfit for a week now, and I must say this is the most intense,difficulty yet gratifying workout I have ever done, and I cannot do all the reps in one set.

Nate Morrison is well respected among Mil branches. He is a proven operater, and has rehabed many others. Let's give him the benefit of the doubt and think he has gotten wiser since then. Some people need a little time and experience to think outside the box.

As for me, I am fairly new to Crossfit, but am a full convert. My background is mainly kettlebells and strength training. I quickly found out (after a WOD) that my fitness level was lacking. Kettlebells are still my main source of weights, but I try to do the WOD by modifying it to my equipment.

Thanks for everything Coach. Crossfit is top notch!

25:02 as RX'd

thrusters to Dynamax Ball,all L-Pull Ups (took alot of time)

Any recommendations for diet? I am in Iraq and find it difficult to eat the way I know I should. I feel like I live off of protien shakes and tuna sometimes.

Thanks Jeff!

Did the BrandX Pack WOD
Three rounds for time of:
45 pound Thruster, 30 reps
30 "L" Pull-ups
24:30
The L pull-up's got real ugly at the end.

Finished off w/some Db dip presses.

Nice job on the MUs Jeff...inspirational!

Jay,

Thanks.

I can count among Nate's achievement his bringing CrossFit to the PJ/CCT community through specialtactics.com (where we now have a dedicated section). I wish we could have gotten there honorably. It would have been more fun and easier.

Backtracking, borrowing, congratulating, attribution, and apologies have long been key ingredients to the CrossFit recipe. I'm slow to appreciate other formulas, but find comfort and calm in your being here and kind words.

Thanks, again.

This looks brutal ... I remember someone once posted a link to a site that posted scaled-down versions of the workouts, but can't recall the URL. Could someone kindly post that link again?

Aet 43
BW 158
Ht 5'11.5"

One of the advantages of being skinny - there aren't many - is that I can scale the weight ! A massive 4lb reduction to 41lb!

As Rx 18:32 but form was mucho shakio on L sits. More like an L dangle really. Form on thrusters slowly improving - down to // on bench this time; will try for past // by putting feet on 2" block.

Happy B-day Jeff!

Strong work!

Tyler - Check the FAQ: http://www.crossfit.com/cf-info/faq.html

The 45 pound thrusters, are they using the straightbar or dumbells?

BW 255
AGE 30
Did the thruster butt to floor (well close anyway) L shaped pullups were about as ugly as they could get... Im not having much luck with pull ups. As much as I want to be like the rest of you all that can do 40 and 50 plus straight, It just doesnt happen... I suppose it falls in the crawl, walk, run theory. I looked at the link that had the 4 different fitness levels... WOW !!! Its amazing that there people out there that can do the level 4 standards, my hats off to all of you I call that a genetic freak LOL.

Sam Nix, #7,

Get on the message boards, particularly the CrossPit section. Also, do a seach from the main page for "best martial art" or similar. There was a good thread on this not too long ago. One final tip, scour this site. There is more helpful information here and in the message board than you can imagine. Plus, folks are most willing to help those who've tried to help themselves. Good luck.

Hi guys, In the CF journal for nutrition I came across ~ this (tilde?) as unit of measurement. What is that?

#36 that means approximately

Highly modified WOD:

3 rounds:
30 45# Thrusters
30 Black band assisted pullups
10 second Lsit hold on parallelettes

My forearms were the limiting factor today on the pullups and all the sets were very broken, except the l-sit

nevermind, I figured out what "tilde" is. It means approximately!

30:50
Scaled to 3 Rds. Pullups weren't "L"sit, but were dead hang.

Dayem, I didn't expect such a quick response to my question SFC. thanx! lol

#6, Dave

SN PP = snatch grip push-press. Duck under the bar, load up for a back squat, set your grip wide like a snatch.

Dip, drive & press, recover, repeat.

Nice work Jeff!

23:32 - 45# barbell thrusters, ring L-sit pullups

I am a ways off from doing even one muscle-up but I sure can appreciate the work ethic it takes to get to a perfect 10.
Thanks for sharing. It was great to watch.

Can someone please advise me regarding cleans (yesterday's WOD)? As the weight increases along with fatigue, I often have trouble dipping under the bar into a squat. I can clean more weight just up to the upright position. Which is more important; getting the most weight up to my shoulders, or better form incorporating the squat? Thanks.

As RX

Ryan 26/#185- 15:32

Andy V 33/#185- did what he could, kind of hurt, not injured, hurt. But hey he muscled it through

45# thrusters broken
109 L ring pull ups
29:30

150 L pullups??? I think I will pick a different letter pullup...like "I" or possible "J"..not at the "L" stage quite yet.

22:54

5 rounds of:
45lb thruster (all sets unbroken except 4th)
30 pullups (sets of 10)
30 situps (all sets unbroken)

Is everyone doing dead hand l-sit pulls or is there some kipping method I don't know about?

Jeff- My Celtic brother. After seeing you move like that on the video and in person, you can get your own damn coffee next time. =) Happy birthday bro! The first pints on me at the next seminar.

30 45# thrusters
10 L pullups
5 jumping pullups
25 thrusters
8 L pullups
4 jumpers
20 thrusters
6 L pullups
3 jumpers

Then x2:
15 thrusters
4 L pullups
2 jumpers

~10 minutes

Tabata spinning: 3 minutes.

45pd thrusters
modified pull ups
19:39

Nate Morrison as I recall made this statement in MilFitMag at one point, and I paraphrase:

"The Olympic Snatch is of no value to a soldier humping through the mountains of Afghanistan!"

Not surprisingly I found this comment to be uninformed to say the least. Those who don't understand, are afraid! And those who conquer fear, use it! Nate Morrison has some good ideas, most of them not his own... Thats just my opinion.

This is not a bash of Mr. Morrison I just disagree with some of his opinions.

Age: 44
BWT: 163

CFWU x3 Sub Burpees for Pull-Ups

WOD: 41:58 (Yeah, I know this sucked, but it is what it is.)

All sets broken, and the L-Sit pull-ups quickly became "Jumping-Leg/Knee Lift & Hold Briefly Pull-Ups" Those that can really do 30 L-Sit Pull-Ups at one time, HATS OFF!!! This one was tough!

HELL YEAH! Yesterday was good. Tuesday ROCKED! I can't wait for this evening. I'm gonna puke! Kips are for sissies!!!!

29:28; not the poster child, but still as rx'd

34:11
Did 15 L pullups each on the last 2 sets.

ANY OTHER CROSSFITTERS IN THE SAINT LOUIS, MISSOURI AREA????

I know there's only one in my gym (me) cause I get all the strange looks. I'm sure many of you know what I mean.

modified wod due to overnight change in elevation of 6,354 ft

30,20,10,5,10
45lb thruster
burpees(sub for pull ups
15:22

Awesome, Jeff.

I like at the end where you walk away like it was nothing.

Whoa anyone who can do that whole setup is my hero!! Here I am at day 2 of crossfiting...can only do 1-2 pullups from a dead hang so I had to modify this one!
d
id crossfit warmup 3x10 each exercise subbed pushups for pullups

I call it the WOD probie girl workout...

15lb DB thrusters 30, 20, 15, 10, 5, 4, 3, 2, 1
jumping pullups 30, 20, 15, 10, 5, 4, 3, 2, 1

all unbroken sets in a time of 8min 35sec

90 reps of each compared to the 150 you "BEASTS" do!! Can't wait to get to hero status!

15L pullups per set 30 minutes

Not possible to do pull-ups at this time so substituted plank pull-ups on bar between two 30" stools. The reps were all max effort singletons with good squeeze at top for a total of 30 each cycle. Thruster sets of 30 w/45lb continuous with slight pause at top to catch breath-same tempo throughout. Total Time 5 cycles 30 reps 28:55

Awesome group photo!

warm-up: 3x30sec sprint
wod: 1/3 volume 5x10x(50# thruster, L-pullup) 22 minutes
40yrs, 210#, 55th WOD, all in the park

CFWU x3(-PU's)

WOD
:25::54

I'm n the same boat as SteveHB. As Rx'd, but not pretty on the L-PU's. Lapped my watch when some J-Hole stepped in on the Smith Machine I was using to do the L-PU's on. Then almost laughed when I saw this macho-asses squats. Anyways, had to lap it again when some other guys got on the cable machine where I was doing L-PU's next. Total lost time was :67. Oh well. Still a kick in crotch. Thrusters were done straight through on all rds excep thet last. Broken 20-10 on those.

I wonder if Mr. Morrison got any recognition from the AF for his well "researched and documented" work on Mil/Leo fitness. I'm sure he gave credit to where credit is due if he did...???

Time to go get a cup of Kool-Aide!

Get some, Go again!

Well, I think I screwed these up a bit - but for the worst. Now that I looked at the workout, and looked in the excercises section, I believe this workout is to be done with a 45 pound barbell?

Well, I grabbed two 45 pound dumbbells. :)

I did three rounds of:

30 Dumbbell Thrusters 45 pound
10 Burpees
5 Pullups

12:00

The Dumbbell Thrusters were balls to the wall hard.

didn't go down into full squat, somewhere around parallel, everything else as Rx'd

17:28

scaled 1/2 reps
20:09

Was short on time, so modified the WOD to 3 rounds of 30 Thrusters and 15 L-Pulls.

14:08

My body is still pissed from Tuesday's WOD and my substitution of "Angie" for yesterday's workout.

Little under the weather the past couple of days, modified a bit - wanted to work in the cleans I missed yesterday.

CFWU
1000 m row

3 rounds
45 BB Thrusters
30 Pull-ups (anyway possible - not Ls)
5 HC 95#s
20 full ROM inclined sit-ups (hand to floor)
time = 24 minutes

Finished with another 1000m row. I think I sweated out the toxins - feel great. Happy Birthday, Jeff!

Round 1 & 2 - sub'd 15 L Pullups
Round 3 - 5 - sub'd 15 Kipping Pullups

time - 24:52

Jeff Happy birthday, Just like Major Payne, I'm not far behind. Now, besides 50 pullups on my 50th b-day I can shoot for 10 MU on 47. So 1yr and 20 days to find 6 more.

Initially read today's WOD last night and thought it was only 10 L pullups per round. Boy was I disappointed when I re-read it this morning.

Anyways due to a rib that kept popping on me I had to do 15 L's and 15 Strict overhand grip on rds 3&4. The rest as RX'd

Total time for 150 thrusters and 120 l-pullups and 30 strict overhand pu's 33:53

AMTT west

all alphabet pullup broken

Monkey Boy: 28:55
Sneaky: 31:05
Furneck: 39:30

who here can really do 150 L-Pulls in under 20 min? That is increadible!
I did todays in 32:00. This is the first time I have done thrusters since my hernia operation. I was never going to do them again, but just the bar for weight lured me in. I hope I didn't tear anything- I didn't strain my muscles or put too much pressure on my abdominal wall on this (except my heart and diaphram maybe)!
Rick

23:11

45lb Thrusters
Sub: Knees to Elbows
5 rounds

Good thing these have been coming just before lunch...

45# Thruster, all rounds broken.
1 L-Pullup, 5 knees tucked Pull-up, all others jumping in all rounds.

31:04

Reeeealy wanted sub 30. Was in round 5 with 20 PU to go at 30 minute mark. Those were some really tough last 20. But, any time I am under 150% of Kelly (that would be around 34:30 today) it's a good performance for me!

Thanks to Kelly and all of the other stars who give me something to shoot for, and thanks as always to Coach for all that is Crossfit.

Darrell

rd 1 L Pull-up
rd 2&3 L Sit Pull-up
rd 4&5 Kip
31:32

16:16

subbed 20# wallball for thrusters.
L-pullups with limited range due to shoulder impingement.

Five (subst. 3) rounds for time of:
45 pound Thruster, 30 reps
30 "L" Pull-ups
Completed 3 full rounds in 28 Minutes.

Five rounds for time of:
45 pound Thruster, 30 reps
15 "L" Pull-ups

Total time = 28:18

Notes: I knew that realistically, 150 L's was too much for me right now. Scaling them by 50% allowed me to get all of the Thrusters done and still allowed me to do the L's instead of sit-ups or some other ab-based exercise. Overall, pretty happy with this effort.

Started today's workout but was feeling the thruster in my shoulder so decided on the cautious approach and pulled the plug, opting instead for a day of unstructured play. Just me and my radio out for a run enjoying the sunshine, fresh air, and scenery. Don't know how far I went or how long it took me, but it sure felt nice to be exercising for exercise sake with no goal in mind. Oh, and happy b-day Jeff, very impressive display.

Jeff Martin is freakin' old. Bottom line.
There, I said it. I'm safely ensconced in Orange County. Jeff does not, and will not, know of my location. If he ever dares to come back to Disneyland and not lose my cell phone number, I will buy him drinks at a bar of my choosing.
There, I said that too.

Really, I think Dan was being cruel. Go crush him, not me.

I was just thinking today (a surprise to those who know me)that I wanted to do some squats.
Lucky me.

Sam:

As Rx'd
Time: 28:49

Max
Sub Kipping Pull-ups
Time: 26:36

Nicole
Sub Jumping Ring Pull-ups + abmat sit-ups
Time: 29:06

Scaled this back and did some subbing.

3 Rounds for Time of:

45 lb. Thrusters 30 reps
15 pullups
15 knees to elbows

Time: 10:45

Wasn't really feeling this workout. Going back to the gym after work to do yesterday's WOD as a punishment for scaling this one back.

WOD: 18:09 (modified for sub 20min)

w/u 800meter run
3 rounds of:
45lb Thrusters 30 reps
15 pullups

Fun factor #1: Raining, pullup bar outside.
Fun factor #2: Hardly any water today, massive cramp in quad after 5th thruster in round 1. Sweet.
Fun factor #3: Started 1st set with 45lb plate, switched to 45lb bar 2nd set...bar so much easier on the shoulders.

First set l sit pulls all others up to 5 were strict regular pulls
45 lbs thrusters as rx'd

Time: 28:40

Ouch...Crossfit, week 2.
Warm up: 3 rounds, 20x back extensions, 30x sit-ups, 15x dips
30x Jumping P/U (3 rounds)
30x 120 lbs Lat pull downs (2 rounds)
20x 45 lbs Thrusters (5 rounds)

Time: 32:29

One second before my heart popped. Thanks for the fun!

36 bw190

as rx'd
23:04

Happy Birthday, Jeff, you're the Lord of the Rings!

Started this one already smoked. Lack of sleep. Sore elbows - still. "Buttercupped" this WOD, no offense to the real Buttercups at Brand X, they're my heroes. And that's as true as it gets.
Mod WU SS/OHSwStck/SU/BExt/PshU
5 rds of 10 for time: 45lb thrusters/Reg Pull Ups = 11:22, no break right into a Slo 5k run @ 28:16, then dropped right into a 7 min GAG.

30:22

Did this on the heels of yesterday's Clean WOD - couldn't remember the exact scheme and had trouble finding the groove...

Did 3 rnds:
45lb thrusters X 45 reps
30 L-pull-ups (ugly)

T: 18:35

Age 35 BW 200

5 X [30X45lb Thrusters + 30 L-Pullups]
30:04

The L Pullups were no pretty feat but I got through them in clips of 5 at a time. The thrusters were no joke either. Somewhere in between the hard breathing and the aching muscles I saw this great corrollation between XF and my marriage where during it, it can be painful and challenges you every step of the way but in the end, the hard work is just but an example of your true love for it...
... and......end bad poetry =)

30yrs, 5'9", 220lbs

brandX 'pack' scaledown

5rnds for time:
30lbs dbell thrusters, 15 reps
15 pullups (assisted btwn 64-76lbs)
5 L sits 20secs (as close as i could get)

33:47

so which is it, 45 DBs or 45 lb BB??

I tried to do it without scaling it down.

I don't want to talk about it--

how Coach broke my heart.

3 rounds of somethin'. Long time.

So tired going in to this. But it felt nice afterwards, alltough I was seeing clowns everywhere. I knew the "L" part was going to kill me so I did:

5 rounds of

45 pound Thruster, 30 reps
15 "L" Pull-ups deadhang
15 Kip Pull-ups

27:34

"L" Pull-ups takes time...
Age 35
BW 67kg

lil pipe-as rx'd 24:47 (couldnt keep the l's parallel to ground but tried my best)

sam-26:14

CFWU: x3 -PU
WOD: 32:45 mins. L-PU rd 1, tuck-PU rd 2, kipping rds 3-5. Thrusters w/ 22.5# DBs.
BW: 160#

BW-201
25:26
10 L pull-ups 20 tuck pull-ups x 5
thrusters as Rx'd.

Comment#96 JR, 45 lb BB.

Not going to count it, but just in case.
After 2 hours of max bouldering did 5 x (25# Thruster x 20, 5 L-PU) in 10:25.

37:06.3

Grrr...

BW 199
44YR
21:20
Knees bent poor ROM on pullups
broken sets

bw 165#

as rx'd 19min 23sec

Jeff nice work man and happy b-day...

liked this workout...like them all really

"your mom wants you to do crossfit"

28 y/o 170 lb 5’10” approx 12% bf
Warm up: three rounds of 15 step walking lunge, 10 push ups, 10 sit ups

45 pound Thruster, 30 reps: 15,15 – 15,15 – 10,10,10 - 10
30 "L" Pull-ups: 2,2,3,3,3,2,2,2,2,2,3,2,2 – 2,1,2,2,2,2,2,2 – 2,2

One complete round, two partial…
Time: 29:53

Well I just cut in in half and still barely made it. 15 reps instead of 30, but still 5 rounds. I didn't time myself this time, I will next time

As written... 25:56.18

"L" Pull-ups were a grind after the second round.

3 rds (short on time)

17:33

Don't ask about my weight and age. Suffice to say I'm old and fat.

28:17 with mods for the L-pull-ups. Done "fat man" style. Powerlifting fans will know of what I speak. Not that I'm a powerlifter or anything.

Jeff: 47? Who are you kidding. Means you were a senior when I was a freshman in HS. I still feel older.

John McGhee (#59) (asking about other CrossFitters in St. Louis):

There's quite a few, and there's a significant long-running thread on their activities over on the message board, in the "Community" section. Check it out and you'll find lots of potential new friends, and get-togethers you can join.

Not even close.
Will start doing L-pulls as a regular part of my WU. Need some serious work.

3 rounds of:

30x 45lb. thrusters, elbow to knees,
30 sec. L hold on two bars

11:57

I managed to do ten more thrusters, but my rotator cuff has been acting up, so I didn't push is any more than that.

24:08 as rx'd
L-pull-ups a little sketchy, but I getting better

Group Moffett

Jump pullups while attempting to pull knees up to elbows and 45lbs squat thrusters, 30 reps. Total time 45:23:99. THE SWEAT WAS POURING. Glad to know this one is finished. WHEW!

This workout kicked my @$$!!!

Taking a few days off. I've been going pretty hard for awhile now and my motivation and times are decreasing. Just started a new graduate program and my sleep, diet, and workout times are all off.

TIME FOR SOME REST!!!

5 Rounds

30 x 45 lb. Barbell Thruster
30 x L-Pullups

33:00

44 minutes

Anthony (BW=180)
Notes: as rx'd (but one hell of a cold!)
Time: 33:12

Jodi (BW=107)
Notes: 25lbs thrusters and normal chinups
Time: 23:00

23:23
40# Thrusters (don't ask)

bw 160

32:56 as rx'd

27.51
as Rxed

Five rounds for time of:
45 pound Thruster, 30 reps
30 "jumping" Pull-ups
broken sets
26:19

Jeff, great work.
CrosfFit 'til ya drop!!

r'xd

14:56

cfwux 3rds 15reps of ohs, pushups, dips, situps, handstand holds (15 secs), and samson stretch
bwt 238 age 31
workout
30 45lb thrusters (broken first 4 sets, 5th good)
30 "l"pullups (combination bent knee and legs not quite to the l position)
time 42:04 splits 7:51/9:20/8:53/8:46/7:13

pullups broken into sets of 3 varying grip

CFWU

22:24

that was hard and L pullups were marginal at best.

19:50

Scaled down to 21 reps of 45lb thrusters and 15 "L" pull-ups. These quickly degenerated to jumping "S" pull-ups.

As Rx'ed: 26:36

8th WOD 72"/185 Soldier did 1/2 scale 15x5 of each. All thrusters unbroken, had to move to the gravitron for last two sets of pullups. 18:37

24:52
Shaved last 3 sets of L pullups down to 20, 20, and 15 respectively. Tough one. Followed with 20:00 easy biking.

Wow, this sucked.
Sub'd the later L pullups for some L pulldowns.
54.48 (a few naps here i guess)

#6 Dave, SN PP is snatch grip Push press, I do these behnd the neck. Difficult exercise, takes the shoulders a while to get the motion.

As rx'd

21:30

L-shape pull ups kills my hip flexors.

Ryan

Right elbow wasn't having 30 L-PU's. Did 5 L-PU's and 15 Dips every round. 19:36.

Two months into CF, this is my first post.

I have to read more carefully, I thought it said 3 rounds, not 5 rounds. So I did 3 rounds, 45# thruster, 30 L pullups (all broken and with deteriorating form). And it kicked my ass. Mr. Pukey came knocking, but I didn't let him in. Curled up in a little ball on my bed for an hour, feeling exactly like I'd drank too much. Now I feel great, but I think I need to stretch a little more (was too busy trying not to puke at the end for a cool down).

BW: 160
age: 31
physio Rx'd stability ball exercises
modified CFWU x3
Brand X 'pack' as Rx'd (by mistake)
~27:00

as rx'ed 26:50....not a lot of fun.

5 rounds for time of:
45lb thrusters, 20 reps
8 L-ish pull ups
Time: 15:51

The last two rounds were a mix of kipping and jumping pull ups.

BW: 215 6'5"

Proud to say that I finished...but it was UGLY.
5 rounds:
45# thrusters x 30
L-pull ups x 30 (mixed legs extended and slightly bent...broken big time)
34:54

Kicked my butt...big time.

Decided to do a Homebrew WOD

Two rounds for time of:
30 45lb dumbbell thrusters
100 incline situps
100 Pushups
Row 1000 meters

2nd round really killed me
Time: 48:23

10 min ellip wu @ 15 of 20. wod = 52:28 w/ tucked knee pull ups.

told trainer at santa barbara gym that my lower back was still sore from 150 back extensions other day. he said maybe i put a little extra into them as everyone was watching me... i thought "no, i'm used to that."

5 rounds 30 thrusters 10 pull'up's(started out as almost L-pull up's ended up as chin up's) 21:16. didn't go for full wod for 2 reasons... didn't have an hour to spare for the l pull-up's and I think I need to scale back for a week before I hit it super hard again.

5 rounds: 30 45 lb thrusters, 15 L-sit pullups
last two sets of pullups jumping

28:21

Subbed with regular pullups:

377 - 29:56
404 - 27:30

I did the WOD in just under 30 mins.
The "L" pullups were not pretty though. I was feeling alot of pain in my shoulders doing the pullups. I muscled my way through and took a few breaks, but got it done. I have been feeling alot of pain in my shoulders lately. Does anyone have a link or recomendation to some rotator cuff exercises?

bw: 185

As rx'd: 32:33. L-pullups are very weak.

so, all i use for the thrusters is the bar? it seems kinda weak, but i'll give it a try. i'll probably post again later telling ya'll that i officially died for a few minutes due to the workout.

so, all i use for the thrusters is the bar? it seems kinda weak, but i'll give it a try. i'll probably post again later telling ya'll that i officially died for a few minutes due to the workout.

Urbana Garage Group (all modified)

Karl 5 rounds
45lb Thruster
30 pullups
30 Hollow rocks (rd 1)/sit-ups (2-5)
27:12.2

Dorie 5 rounds
15lb DB Thrusters
30 jumping pull-ups
30 sit-ups
27:32.3

Molly 5 rounds
10lb DB thrusters
30 ring rows
30 sit-ups
30:07.3

Man, I have been out of crossFit for about a month or more, and I can definitely tell. I'm just starting to get back into it, and it's kicking my butt as always.

bw: 150
45lb thrusters, WEAK L-pullups (jumping after 3rd)
25:15 - Collapsed after 4th round in the 95 degree heat. (No worries, just pure and simple exhaustion.)

Sad day...but hey, at least I'm getting back!!

37:04
L pullups killed me

40, 5'11", 199lbs
Puppies:
five rounds for time of: ~14 mins
25lb thrusters, 10 reps
10 pull-ups, mostly jumping
10 roman chair knee lifts and leg lifts

carol, 40, 5'7", 150lbs
five rounds for time of: ~20 mins
25lb thrusters, 30x3, 20x2
20 pull-ups, mostly jumping
15 burpees

trish, 36, 5'7", 140lbs
five rounds for time of: ~20 mins
25 lb thrusters, 30x3, 20x2
3 or 4 each set kipping pullups x5 then
20 pull-ups, jumping
15 burpees

ethan, 13, 5'5", 106lbs
2 rounds
25lb thrusters x10
10 pullups, mostly jumping
10 roman chair leg lifts

dylan, 12, 5'1", 90lbs
2 rounds
25lb thrusters x10
10 pullups, mostly jumping
10 roman chair leg lifts

Subbed jumping L pullups holding at top for one second for pullups.
37:05.

30:24-thrusters unbroken. L pullups broken into sets of five.

150 pullups, and some of them were even L.

as rx'd 35:31
L-sit pullups (very crappy L) were the killer!
Attaboy Jeff! I only need to do to 10 more to tie you!

around 1 hour total time, both did assisted pull-ups on machine, mae with 70 and I with 145 assistance. Mae then did abs to make up for the L-hold. I was way too tired.

3 rds as rx'd:
13:42
Brutal!

25:20
BrandX Pack WOD (more or less)

Rds 1 - 3:
30 45# thrusters
20 attempted L-PUs

Rd 4:
30 45# thrusters
20 Kipping PUs

Age 50/BW 240#
some sort of "L" on pulls, most really ugly "L's"
as rx'd 32:06

WOD #1 My friend challenged me to a "free PT test" at her gym (without telling me I was signing up for free sessions and have to go to one to get my results.) I did good on weights and okay on abs and great on flexibility, but I guess my cardio is bad (unless the trainer was just saying that to try to sell me lessons--he told me my RHR was high but it's within range).

Starting Saturday I'm going to do 3 CFWU's instead of one and do them faster, and go with lighter weights and more reps so I can improve my cardio and try out for Jazzercise.

WOD #2 Butter-puppy WOD of sorts, further modified due to available equipment. It was something like

15 thrusters (25#)
15 assisted pullups (40# assist)
30 thrusters (25#) cos someone was on the Grav
30 assisted pullups (40# again)
135 seconds total on the L-sit, very very broken
I forgot to time this

33:50...HR avg 150 max 168
Sub 15 L-pulls on rings. Didn't have the drive to do 150 reps! Got my rings today and finished w/ ring dips of 10 & 8. Look forward to the next WOD w/ dips!

CrossFit Oakland pt. 2

Sharon:

4 Rounds

30 25 lb Thrusters
9 kipping pull-ups
9 "L" hanging leg raises

Time: 15:45

5 continuous kipping pull-ups (pr)

25:33

not ready for "L" pullups, yet....subbed kipping.

AWESOME WOD!

Thank you Coach

30:02, my pullups were sort of L-ish. Caught a call just after finishing 4th set of thrusters, so I restarted set 4 when we got back as punishment. Get some.

25:33

not ready for "L" pullups, yet....subbed kipping.

AWESOME WOD!

Thank Coach!!!

D: Puppy version
5 rounds of
10 thrusters @ 25 lb
10 assisted pullups
3 Lsits x 10 seconds

23:42

20lb. thrusters
assist. pullups
28 min.
5 min. jump rope
abs,20 dbl unders...3rounds
it hurts so good...bad...good

42:09
I had to sub 15 jumping L pull ups and 15 leg lifts for the 30 L pull ups. I'm just not there yet.

Dumb question maybe, but are the 45lb thrusters done with a total bar+weights of 45lb (ie. an olympic bar at 20kg will do), or is it assumed an olympic 20kg bar + 45lb plates?

45# thursters
PUs all assisted
22:11
all sets broken

Tommy A: 24:00
JT: 34:19

Frodo (#169) specified weight is always the total. So in this instance, just the 45lb bar.

Cheers, kempie

41yo, 183#
cfwu x 2
WOD as - 27:50
Sub'ed 65# thrusters
13:30 after 4th round thrusters -
L-pullups chewed up most of rest of time - ouch

60, bwt 284. Subbed moving my daughter's two bedroom apartment-including a metal bed, a metal military desk, and a 7 foot sofa--to an UPSTAIRS apartment. I'll do today's WOD on Friday.

This was tough!!

CFWU

5 Rds for time:
45lb thusters(broken)
30 L-Pullup(broken)

(last 2 rds. sub jumping pullups)

38:17

25:00 -- almost as rx'd; the pullups were mostly straight instead of "L".....

bw-145lbs

65-95-100-105-110-115-120-125-130-135

On the road. Why is it that hotels, even really nice ones, have such crappy fitness facilities? Not one pullup bar in 3 hotels this week. At least I brought my jumprope with me.

Did a modified Annie:
For Time: 50-40-30-20-10 of double-unders, situps and good mornings.
Time: 16:13

first time I can ever remember needing to scale down the WOD -- I biked to the climbing gym last night (already somewhat behind in sleep and recovery) and could barely hang on today. All L-pullup sets broken, as was my form on most of the reps. Shape varied from an L to a V, then a Z, and finally N...

3 rounds, as rx'ed
Tim: 22:05

Catherine wisely left for work after 1 round!

37:52

Used 35 lb. barbell for thrusters.

L pullups are a killer! Did them all but they slowed me down.

bwt:150ish
4 rounds, 45 lb thruster 30 reps, 15 L pullups.
18:36

Age: 41
BW: 160

CFWUx3 (just one set of pullups)

As RX'd: 34:00

thrusters went well; L-pullups... not so much

as prescribed
33min 35sec
amazing how much difficulty can be added to a workout by the simple addition of the letter 'L'!
pull ups were mainly in sets of 3 after round one. All thrusters unbroken.

36:35
Ouch.

15:00:53

form wasn't great...thrusters were marginal depth and L's were mostly tucks. Although my pull-up form gets better as I get tired because I can't power through them.

Thought I'd do some cleans after...but then I loaded the bar @ 135 and felt how tight my back was...next time...

33:36, used 75 lbs for thrusters, parallel grip chins at MUN SCC

24:17 as rx'd

42:35

nasty

33:20

5 rounds of:
30 thrusters (30lb)
30 pullups (1/2 on 14, 1/2 on 15)
30 leg lifts

My quads were so sore from 2 days ago...wall ball shots. These leg workouts are great.

bw-216

round
1)rx'd
2)rx'd
3)rx'd
4)15 pullups, 15 jp
5)10 pullups,10 jp,5+5 pullups
time:13:04
then 2 rounds of 30 thrusters, 20 pullups (felt bad for subing and helped push my partner to finish(his first crossfit, his attitude of fitness is changed forever)

I just checked yesterday's WOD and write-up. I was VERY pleased to see the USMC Warfighting Lab on the list. Thanks to all the jarheads out there CrossFitting and sharing the gouge! CrossFit Al Anbar... See you in 5 months!

All rounds of thrusters unbroken
Pu's bent legs at knees

26:37

Didn't keep exact time, but must have been under 30 minutes. The thrusters were good, but still can't do pull-ups.

BW - 267

31:05
L pull ups quickly became feet down knees up
all pull up sets broken.

Five rounds for time of:
45 pound Thruster, 30 reps
30 "L" Pull-ups

after the first set, i had to scale it to 30 kipping pull-ups to preserve metcon intensity, and it still blew my doors off. 20:34. hands shaking!

BW 128

subbed JPUs and 20s L-sits each round for L pullups

34:10

Jeff:

What date was your actual birthday? Mine is Aug 27th.

Brendan

PS My son and I enjoyed your Krav instruction! Thanks!

1st day with CrossFit and it shows:
3 rounds
25# thrusters 30-30-30
subbed assisted pull ups 30-15-10
warm up: 2000 meter row

32:45 had to sub jumping pullups for last 3 sets.

team tikrit:
mfbunch: 32:40, full lock-out to chin to bar pull-ups, broken into sets of 10, 5's, then 3's for last set
joeyd: a day early, around 25 minutes (subbed last two sets pull-ups then l-sits 2 seconds for every pull-up)
all sets thrusters unbroken for both

Was a little under the weather. Did 5 rounds of
LPullups-6 reps
Thrusters (with 40 pound weight) - 30 reps
in 24 minutes.

age: 39 bw: 198ish
time 28". Form horrible on the Lpullups where all sets broken and jumping except for most of the first round. Thruster form better than before. Parallel and all but one (the 2nd set) of the sets were complete.

5 Rounds:

25lb DB Thruster x 20
"L" Chins x 5

Hello everyone!

This was hard my pull ups wheere more c's andd am still very weak here.

Five rounds for time of:
45 pound Thruster, 30 reps (20kg)
30 "L" Pull-ups

Time = 31:40

London Crossfitter!

Five rounds for time of:
20-kg. barbell Thruster, 30 reps
30 "L" Pull-ups

Time: 26.27

L's were nice and slow, but I did it!

BW 190

22:46
Most L pullups were with knees tucked. Did manage a few with legs out, but that was waaaay back in 1st round...

cfwu
~30 min as rxd forgot watch
L pu getting better, still needs lots of work.

cfwu
~30 min as rxd forgot watch
L pu getting better, still needs lots of work.

Modified
bw = 196
first 3 sets - regular bw pull ups
last 2 - lat pulldowns - strict form 110lbs
first 3 sets barbell thrusters
last 2 sets - db thrusters - rotator cuff problems
time = 31:27

32:38
5 rds 20 thrusters /20 (5 lpulls,10pu's,5 knee to elbow)

Set 1 & 2 - 10reps x 3 L PU's
Set 3 - 5reps x 6 L PU's
Set 4 & 5 - 5reps x 6 knees tucked PU's

Thrusters as Rx'd

bw 180
age 35

**************************************************
37:55 Note: Misread L-Pull Ups did 15 instead of Px 30

bw-145lbs

did only three rounds, didn't feel too good today.

18:33

Elbow Tendonitis break

Easy hike w/Sam

CFWU*2
500m rows - 210,200

subbed pullups and 20 KTEs per round

did 3 rounds in 16:10

did not feel well

thanks!

5 rounds in 26:35
L-pullups - Round 1 & 2
Regular pullups - Round 2 & 3
Smith Machine pullups - Round 4 & 5

37yo,171#
Set cutoff at 30 minutes, completed 3 rounds + 30 thrusters + 6 L-pullups. L-Pullups all singles by end of 2nd round.

CFWUx3
39:32
Did 15 45lb dumbell thrusters to start the first round, oops read that wrong, completed round with 45lb barbell. Glad I printed out the WOD this time. Don't think I could have finished using the dbs.

Wanted to add another note...
My abs were sore all weekend (resting at the lake), and just about killed me when I tried doing situps and kipping PUs for the warmup on Monday!

30x 45# thrusters
30x burpees
30x sit-ups
4 rounds
31:32

46:50
thrusters broken into sets of 15
Pull ups- 1st 30 L pull ups sets of 5
2nd 30 15 L pull ups 15 regular with L-sits
3Rd 30 15 L pull ups 15 reg w/ l pull ups
4th 30 15 jumping L pull ups w/ reg pull upos
5th 30 15 jumping L pull ups w / jumping pulls

30x 45# thrusters
30x burpees
30x sit-ups
4 rounds
33:45

subbed jumping pull ups & 45# push presses, but got the job done, great metabolic burn:
10:48

attempted on 8/31 - catching up on posting.
this one hurt!

cfwux1
completed 3 rnds:
15lb db thrusters, 30 reps
ring L pullups, 30 reps
in 22:30

strained neck - in pain through weekend.
should have cut back to 15 reps for 5 rnds or at least cut the L pullups down to 15reps.