looks fun

Great Idea!

wow this looks awesome, however i am still recovering from cindy!

Holy crap. Good thing I'm a part-time masochist.

Is there anyone in the Ft. Eustis area? The nice new machines that they have just added to the gyms make the post unfriendly to CrossFit, I have been dying to get a good CF workout since I got here.

That last set of thrusters is going to hurt!

DANG!!!!!!!!!!!!!!!!!!!!!

Cheap Crack! 'nough said......

When performing a "thruster" at 95#; are these 95lb dumbbells or straightbar(45lb)+ 25lb on each side?

#8. Yes, 45 lb bar with 25 on each side.

this one scares me

Yeah, this one is gonna hurt.

sigh. this one is impractical in my weider-oriented, three barbell-equipped gym. every time i run upstairs for the treadmill, someone's going to grab my thruster bar. guess i can always sub dumbbells, which would be what, 45 pounders?

man... I have a hard enough time keeping track of it the "regular" way...

#8 whoa there Tim, I'd like to see you try and use 95# dumbells for thrusters

Ok, everyone of you that thought it was going to suck.
Guess what...
...it does. 34:52 the pull-ups were the easy part , the thrusters crush your run and you never really catch your breath until you flop out onto the floor at the end in the CrossFit Rest Position.
Good Luck and Happy CrossFitting!

Don't have barbell. Will two 45lb dumbell be good enough. Thanks

From what I've learned on the message board, the 45# dumbells should be a good sub, you may even want to use 40# because of the instability that the dumbells cause.

As a new Xfit acolyte, this is going to hurt. How long does it take from beginner to expert Xfitter? Any takes.

Bring it on! I sure am a big fan of the longer ones.
Hey, if it don't suck, we don't do it, right?

Did this at 7.45am UK time.I like the idea of adding a run to Fran but as someone else said you never really get the thrusters out of your legs and so the last 2 runs are a little weird and wobbly.19.47 and it was interesting.

Rest day. Saving this torture for the archives. Looks very good. Have fun.

EVIL EVIL EEEEEEVIL

BW: 175lb
Age: 31

Runs on the treadmill would have preferred outside.

This one hurts.

As rx'd 19:20.

Do you guys train crossfit in your local gym? If so - how does it work? I have my gym nearby, but these workouts won't be easy to do in there - especially this one. I have most equipment I need in my garage....guess I will have to run out of my garage and back in for these long run sessions, regardless of what my neigboors will think....heh...

22:43

I would have been sub 22 but some ego hound was looking at himself in the mirror while doing arm curls and using my rack when I got ready for the last set of thrusters. Pull-ups/Thrusters broken on second and third rounds.

Great workout.

When running is a challenge, can you sub the same distance rowing on a conceptII rower?

Ill have to give this one a go another time. O-lifting today.

An up-side-down Fran with 2,4 K run intertwined ... Nice touch, sadists!!!

I'll save that one for tomorrow, because I'll never make it through the party tonight if I do it today.

28:58

new to crossfit, this was brutal
had to walk ~1/4 mile, otherwise as rx'ed

GOOD MORNING!That was one heck of a workout! 19:42 BUT I am absolutely D-E-A-D. Its an awesome feeling! WOOHOO

If I recall correctly, this workout was posted sometime in the summer of 2005, but without pullups. I don't remember most workouts that long, but it stood out, as would today's. Anyone have the date from the run/thruster one? I searched the WOD archive and could not find it.

I was wondering if someone could tell me the significant differences between running on say a treadmill and on an eliptical machine. I can run for ages on an eliptical but i can't on a treadmill or outside. I was thinking about it and trying to decide if it would be equivalent for something like this particular workout, but it doesn't seem so and i was wondering if anyone could explain to me why? Thanks for the help

Oooh I cant wait! Taking a friend with me today for his first crossfit session ever. Cant wait to destroy him(and myself)!!!

Brian- this is straight from the FAQ, and may not be as detalied as what you are looking for. There is further discussion on the message boards, I'm sure. Personally, rowing is far easier for me than running, so I'd have to row farther/longer to have it equal a run.

"To compare the different aerobic exercises, pick a comparable time interval. For example, if you run 400m in 90 seconds, then row or bike or jump rope or run stairs etc. for 90 seconds.
Also, substitute box jumps, cross-country skiing, heavy bag work, kettlebell or dumbbell swings, weighted stair-climbing or box-stepping."

25:47 as rx'd

if i join the local swim team, should i keep doing crossfit??

could'nt we just call this one "beaten with hammers"

approx 25-minutes.

subbed exercise bike (doubled distances).

nice, intense, sweaty workout. i never used to be able to do 21-pullups at the end of a WOD

~25:00

Kylie #36

Yes

CFWU, WOD as rx'd 19m08s....not easy but i like the looks crossfit gets in the gym....very funny

thanx ahmik

Want to see something funny auscharlie; you should watch bighungry try to knock out pull-ups on the cable machine. we've got two at our gym and when he started they were clear, but by the time he got to the last set there was at least 8 people trying to do crossovers, crunches, tricep push-downs, and they looked at him like he was crazy for doing pull-ups. That's funny. Not to mention that I did the WOD earlier in the day when the gym wasn't so crowded.

17:03

20.24

subbed "slightly" jumping pull-ups and 55# thrusters....and man, I'm still very sore from the last set of triplets

34:56 My heart was thumping and bumping. Yoi!

bw 168
age 37
29:00 Rxd
hard post 36 hr shift

As Rx.

Precor 800m
9x65 thrusters
6 pullups

Precord 400m
15x65 thrusters
9 pullups

As written: 14:57. If anyone is interested in viewing a video of the WOD, click the link below.

http://www.youtube.com/watch?v=3DUbROQ_nEI

bw: 200 age: 36 warm up: 15:00 of jump rope

Had to work out in the hotel's gym. No pull up bar. Did dumbbell rows and dumbbell thrusters.

32:28

Chris 26:42
75# thrusters

AWFUL! It hurt to breathe at the end of this one. I just layed on the floor for 10 minutes until I recovered.

Julie's knee has been bothering her so she is planning to do the following:
Alternate: Bike 10,7 and 5 min
9, 15 and 21 pull-ups

Fran Gone Frightful-
Hill runs
jumping neg/pullups
50# thrusters

26:44
F/50/129
Take care, all!
Turtle

Oh, and as far as doing these workouts in non-crossfit gyms, I think it's easier/better to spend your money on creating a crossfit gym at home, instead of on a gym membership. No lines, no stares, no driving. I would join a crossfit gym, but the closest one is an hour away. Stepping outside to Turtle's House of Fitness works for me.

For time:
Run 1200 meters (5:47)
9 Pull-ups
50 pound Thruster, 9 reps
Run 800 meters (3:52)
15 Pull-ups
50 pound Thruster, 15 reps
Run 400 meters (1:51)
21 Pull-ups
50 pound Thruster, 21 reps

Forgot to start my watch. The last 21 pullups and 21 thrusters were 5:04. So I estimated the 15pus/thrusters at 4mins and 9pus/thrusters at 3 mins. Probably an overestimate of time, but overall about 23-24 mins. Felt pretty darn good.

Kelly- I'm waiting to see how you crush this one.
Want to be inspired? Watch Kelly- who is over 40, by the way, kick Fran's butt- http://www.youtube.com/watch?v=dWslrYQYdG8

Kelly is insane! That video is very impressive!

65# Thrusters

Otherwise...as Rx'd
29:47

uh, so first thigns first. I cannot begin to comment on how impressed I am with the people on this board who can do this stuff. Good Lord!!

27:39 time
1 - 11:17
2 - 7:53
3 - 8:28 (had to pause @ 15 thrusters to regain control of breakfast)

but used some assist on the pullups and used 75 lbs on first 2 sets of thrusters and only the bar on the last set and still almost puked.

as rx'd 15:29
great WOD, compliments to my Coach!

WU 1/2 mi. walk on treadmill and stretch
WU oly bar thrusters x 10
WOD
85# Thrusters
19:01
partitioned thrusters on last rd 11/10

Nice job again Anthony W but you really need a soundtrack. Or a close up of the camera person.

bwt 240 age 31
1200(15 laps around bball court)
9 pu's unbroken
9 95# thrusters unbroken
800 (10 laps)
15 pu's 10/5
15 95# thrusters unbroken
400 (5 laps)
21 pu's 8/5/4/3/1
21 95# thruster 15/6

time 27:19
definitely a smoker coach, thanks for all the great workouts. I hope everyone going to a halloween party tonight has a great time and a great weekend. I would also like to thank the crossfit community for being so strong physically, mentally, and spiritually. Everyone here is an inspiration.

15:11 as rx'd

thrusters to dynamax ball,kipping pull ups.
only last set of thrusters broken(13,4,4)

Awesome workout, Coach!

19:34
41
bw 169
Felt sick all week, so scaled the thrusters to 65#. Nothing broken until the last set. Purposely broke up the pullups to 7/7/7 and the thrusters to 7/7/7. Almost met Pukie after this was over!

~19:30

Well done Kelly and Greg, I'm not sure if the performance pressure from all those people watching would help or hinder my time.

30 minutes

Well it's been a while since we all got some togeather, but we did today!!

Ryan 26/#185 12:46

Jake 24/#185 13:00

KP 35/#165 21:24

Ish 29/#190 22:33

Rookie Zuniga 23/#200 17:10

Great job Boys!!!

as rx'd

21:03

2 X CFWU - pull ups

As rx'd 18:34

Followed that up 10 min later with a regular Fran, I am trying to pick up a few of the workouts I missed. Did the regular Fran under 9 so I was pretty happy.

Frank; As Rx'd ...1200M = 5::46/800M = 3::47/400 = 2::00/ Total = 19::45

Matthew; 1200M = 4::33/800M = 3::51/400M = 2::19/
70# thrusters... Total = 19::55

Alex; 1200M = 6::29/800M = 4::37/400M = 1::52
45# thrusters... Total = 21::18

Franky; 400M = 2::30/ 85# thrusters...
Total = 5::35

As RX'ed

15:05

Great Workout can barely walk now......

"Strung-out, backwards, and upside down Fran"

I'm going to add Malevolent and Obese, did the pullups as "L" pullups and the thrusters at 60kg.

27:29, the last 21 thrusters took almost 6 minutes, done in sets of 3's and 4's, fear of smacking my skull was present. Runs were 6:58 pace for .75 mile, 8:00 pace for 1/2 mile, 8:30 pace for 400. The L pullups were the easiest (less painful) of the 3. I clearly should not be in charge of constructing or modifying these workouts. 43 y/o, 175 lbs.

This workout looks sick. I cant wait!!!!!!

1500 m row
10-Thrusters 65lb
9-Pull ups
1000 m row
17-Thrusters 65lb
15- Pull ups
500 m row
24- Thrusters
21- Pull ups
27:58

21:59 as Rx'd

Pullups were kipping/jumping at the end, last 2 sets of thrusters broken into groups of 5-7.

Was a little worried about doing pullups considering I ripped a callus off a couple days ago doing kipping pullups, but the super glue I slathered over it before the WOD worked like a charm!

24:20

That last set of pullups took forever...

Hey Matt and Diez..thanx for clarifying

K- Subbed- walk/run and 45 lb thrusters, jumping pull ups
Time- 31:11

N- Subbed- Running as Rx'd, jumping pull ups, 25 lb thrusters
Time- 23:47

Kate

32:18

~20:00 (last thing on my mind after the last set of thrusters was looking at my watch)

also, lost around 3-4 minutes walking to/from treadmill

sets of 21 broken (11,10 on each)

Ran a road race 5k in the am - 23:00.00 (yuk), def. need more speed work!

Did the prescribed Sat. workout:
1200 meter (treadmill)
9 25kg thrusters
9 jumping pull-ups
800 meter (treadmill)
15 25kg thrusters
15 jumping pull-ups
400 meter (treadmill)
21 25kg thrusters
21 jumping pull-ups
The pull-ups were hard!!!! (24:05)

-Then snatched up to 76% (60kg) of max for a single.

23:14 Just cruised today. Concentrated on form and rowed 1500/100/500 for the runs. Great WOD; thank you!

that was 1500/1000/500...

and slow or fast, thrusters still kick ass

16:58
65# for thrusters

Great workout!

Rx'd 18:44

Age 34, BW 145#

As rx'd:

20:22

Fran knocks me out...strung out, backwards, and upside down nearly killed me
24:58 as Rx'd...sets of 15 and 21 had to be broken for pull-ups and thrusters

WOD as rx'd w/ 45lb dumbells & treadmill: 23:37

this was brutal... as rx'd 23:36

This was great! Nice addition with the run and arse backwards. Sloppy out of breath when it was over. All good things. My beautiful little girl (3 yr. old) was counting the reps for me like a little drill instructor. Bless her heart. F#^@&#^ GET SOME!

BW:190
20 y/o

14:50
mix of kipping and strict
100# thrusters
sub'd runs for stair climbs 1200m= 3 stories up and down six times

"Strung-out, backwards, and upside down Fran"

For time:
Run 1200 meters (estimate, think it was a bit longer)
9 Pull-ups (jumping)
95 pound Thruster, 9 reps
Run 800 meters (est.)
5,5,5 Pull-ups
95 pound Thruster, 5,5,5 reps
Run 400 meters (est.)
7,7,7 Pull-ups
95 pound Thruster, 10,6,5 reps

just under 30 minutes

26yo 200lbs

stopped clock by accident: about 25 mins

first 2 rounds and all runs were unbroken

big news today, my gym bought 2 new concept II rowers. no more SDHP subs!

24:31
all kipping but last 21.
frosty run.

Subbed ring-dips for pullups (tendonitis) and 55lb thrusters.

28:01

20:56
Subbed 65 lb. KB jumping squats for thrusters.
Great workout!

That was a killer! Paint fumes in the gym didn't help either.
bw=201
as rx'd
21:57 (followed by 5:00 flat on back gasping for air, and 2:00 dry heaving in the rain.)

19:13, beautiful day but very windy probably cost me a min or so on runs. One year ago at cert did this with 400m runs and 30# db in 17min in sunny CA in ideal conditions, Big improvement.

Run 1200 meters
9 Chinups
75 pound Thruster, 9 reps
Run 800 meters
15 Chinups
75 pound Thruster, 15 reps
Run 400 meters (should read crawl 400 meters)
21 Chinups
75 pound Thruster, 21 reps

30:06:00
Pret' near killed me! Pulled a muscle typing...cheers!

Me and Julian: 21:20.6.

Slow running day. 75# thrusters

CFWU x3(1/2 PU's & Dips)

WOD
:16::33

All Thrusters were parallel or deeper, PU's kipping. Lower back started tightning up on runs. Really need to work on loosening it up.

I miss the other "Fran". This crack head version of here sucked! In a good way of course.

Get some, Go again!

24:20

SteveHB- Way to keep kicking ARSSSSSS bro!

17:24

Broke last set of thrusters 14/7.

20:23 as rx'd

Trouble getting up off the ground after this one.

Broken/ right hand!!
36 190lb

2000m run
50 thrusters 45lb
50 walking lunges w/20lb ball
50 situps
1200m run
30 thrusters 45lb
30 walking lunges w/20lb ball
30 situps
400m run
20 thrusters 45lb
20 walking lunges w/20lb ball
20 situps

26:45

16:27 as rx'ed. That one rocked out, I've never been so close to walking on that last 400m run.

PS. Had to wear fleece and a toque for the runs, it's cold in Calgary.

16:54 as rx'd.
1200m 4:39
800m 3:28
400m 1:56
Thrusters broken on 15 & 21
Pullups broken on 21

BW 188#

CFWU x3 minus PU's (Sore left bicep)

Treadmill 1200/800/400
120# wide grip lat pull down (see excuse above)
95# Thrusters 9/10,5/10,5,6

I almost visted pukie. Thanks Coach

Age 28, BW 70kg

Warmup:
run to gym
dynamic stretching
Xfit warmup x1 minus pullups

Main: 37 min
Runs : 12 km/h, 11 km/h and 10 km/h treadmill
Pullups : all broken sets, singles and jumping at the end
Thrusters : 20kg , second and third set broken

17:14
85# thrusters
15 laps around bball court=1200m etc.

20:48

CFWU x 2

BW 226

19:39

- felt great on the runs
- pullups became jumping on last set

great workout

21:09 First two sets unbroken. Last set, PU-11,10 and Thrusters-14-7. Great workout!

55# thrusters

24:24

Fun note: there's a haunted house in the gym and I was a perfect corpse while in CF recovery position at the end!

CFWUx3 -pull

BW 126ish (no scale today)

all runs on street
thrusters with 2x 25# DBs

20:46 awesome workout, those last thrusters hurt!

65 pd thrusters
mod. pull ups x,s 3 27 45 63
25:54

One 4 minute round of each of the following with 1 minute rest between rounds:

rope climbs
push press
sledgehammer blows
rows
burpees
box jumps

rows 880m
rope climbs 8
push press 46 95#
box jumps 128
hammer swing 146 10#
burpees 53

90# thrusters
24:57

Age - 47
BW - 165
22:16 And no, that did not include the gagging at the end. (In response to wifey's faux innocent question).

14:25 as rx'd

too many broken thrusters at end, should have been 13 flat, cold outside for runs - 0 deg Celcius

lil pipe- as rx'd (ran on treadmill and pullups = dead hang
19:05 tiring...but enjoyable

age-40
bwt-212#
Time-16:33

Colorado Springs

Age 35
Lbs 195

Brent - 22:46

34:45 (65 lb thrusters)

30.57

absolutely wrecked me

19:31 Felt good today. Thought it was easier to do pull ups before thrusters.

21 yrs, 160 lbs

Used 65 lbs for thrusters, split 2nd and 3rd pull-up/thruster sets

21:22

21:38 (Jumping Pull-Ups) otherwise as Rx'd
in New home gym YEAH!!!

20:28

Jumping Pull-Ups
Rest as Rx'd
1% incline on treadmill

19:15

20:02

ran outside as prescribed - darn uphill/loose gravel
sub'd:
assisted band pull-ups (first time, usually use assisted chin up machine, - on my way to an unassisted pull up!!!)
20 lbs dumbell thruster

Did WOD with my friend Jenny - her time 19:52 (first time doing crossfit, trying to get her hooked!)
ran outside at OPT as prescribed
sub'd:
80 lbs assisted chin up
17.5 lbs db thurster

40:24 Humbled by the times some of you other girls/guys are posting.

1% incline on treadmill
45 lb DB's for thrusters

had to walk last quarter mile, thruster form dropped off as i went along, had to break it into sets of 3 then into sets of 2.

absolute carnage. Equinox is not used to people working out like this, had some gawkers. Huge thanks to my friend Robert who stayed with me for support and guidance, i couldnt have done it without him.

33 y.o. male, 175#
AM-7.5 mi run in the foothills, 72 min
PM-WOD as Rx'd 20:10
I feel like this was one of my best efforts in the past year to push myself all the way through a WOD, even with the worn out legs.

runs on treadmill
45# DB Thrusters
kipping pullups

27:05

took it easy as i wasn't feeling at all well today. still smoked my bags.

*45lb Thrusters, 8:00 min/mile pace

20:11

'fran' - strung out, backwards, upside-down (i only got 2 out of 3 because i did thrusters before pull-ups - rtfw!)

run 1200m
9 reps 95lb thrusters
9 pullups
run 800m
15 reps 95lb thrusters (broken 9/6)
15 pullups (broken 5/4/4/2)
run 400m
21 reps 95lb thrusters (broken 9/6/6)
21 pull-ups (broken 3/3/3/3/3/3/2/1)

time 23:30

Got a tyre today so did some work with that.

FGB timing - 1 min each no rest till all five are done, then rest 1min. Repeat for 5 rounds

Spartans
Sand Bag Shouldering 25kg bag
KB swings - 12 kg
Sledgehammer strikes to the tyre
Jumping Ring Pull Ups

didnt score it but couldnt breathe after 5 rounds so its a keeper!

first ever crossfit workout. it didn't "look" to difficult. It smoked me! took me an hour to recover. I will never underestimate the crossfit again. 38:05

First day back after two weeks of runnin' gunnin' and earth pushin' at the FBI Police Sniper School at Fort Dix N.J. Being a Crossfiter sure made it seem easy though;)
Easing back into it today...
WOD as written 20:45
Thanx Coach

RX'd

17:54

16.52 as prescribed
pull ups unbroken
thrusters:
9 round 1
8,7 round 2
7,7,7 round 3

BWT: 157 45 Years Old

WOD: 32:42 Great workout, I had to scale the thursters down to 60lbs, 2nd & 3 sets were broken.
Along with a water break in there as well.

23:42 with mods
i don't have weights so i did the thrusters with a 4k bar for form and added assisted handstand pushups 9-15-21

21:40 as rx'd

CFWU( 1 x 20) -pu's -be's
dead hang pull-ups on bar (BPU)
95Lb thrusters (TH)
1200m run 6:20
superset BPU+TH 3 x 3
800m run 4:26
superset BPU+TH 3 x 5
400m run 2:27
superset BPU+TH 7 x 3
Total Time: 26:34

As Rx'd, 17:25. rough.

16.58 That's a true lung buster!!!!

28 y/o 170 lb 5’10” approx 12% bf
CFWU-PU x 3

For time:
Run 1200 meters
9 Pull-ups: 4,5
75 pound Thruster, 9 reps: 4,5
Run 800 meters
15 Pull-ups:7,4,4
75 pound Thruster, 15 reps: 5,6,4
Run 400 meters
21 Pull-ups:8,5,3,5
75 pound Thruster, 21 reps: 5,6,5,5
Time: 38:46

One 4 minute round of each of the following with 1 minute rest between rounds:

rows
rope climbs
push press
sledgehammer blows
burpees
box jumps

rows (900 M)
rope climbs (9)
push press (70 X 95#)
sledgehammer blows (100 X 20# Hammer)
burpees (60)
box jumps (70)

Then, looking for feedback on our Gill rings, got into some kind of crazy ring dip competition with Gimpy. Have a feeling we will regret that tomorrow.

As rx'd. Around 28 minutes, forgot to stop watch.

Team Emerald Coast

Nando: 19:44

Jen: 21:30 (jumping pull-ups and 45lbs thrusters)

Joey: 16:40

as rx'd
20:02

Took my weights to the park.
Need to lengthen my running stride, hit a pace, and hold. Also, sets were broken 11,5,5 during last round.

Subbed runs for 1500m row, 1000m row, 500m row on C2

24:50

KILLER!

BWT 176

Did this one with no warmup as I had to get my son to hockey game (and I stupidly didn't plan my time very well). No warmup doesn't work too well at 58 yo and %@#!&* arthritic hip. Anyway:

Time 30 minutes

Subs/mods/partitions:

1500 meter row 6:18
9 chins
9 thrusters 75#(these felt horrible becasue of lack of warmup

1000 meter row 4:12
9-6 chins
7-8 thrusters (at this point finally established decent form and good rom)

500 meter row 2:06
7-7-5-2 chins (ugh)
7-7-7 thrusters

At least I got it in. And my son scored a goal.

Jen sub 45# Thrusters and Bent Rows for PU 15:47
Paul Rx 17:10

22:06 treadmill runs

The runs slow you down a bit ...don't they

30:23

16:07 (treadmill @ 1.5 grade)

29:40
sub'd 45# DBs

sub 85 pound thrusters

time 21:17

roland-23:27, assisted pu's w/85 lbs.
booty-do-18:15, assisted w/55 lbs. and 65 lb thrusters.

23:44
runs at btw 7-7.5mph 1.5 incline on treadmill
pullups and thrusters broken up as usual but less pauses between them.
discovered part way through the last 21 thrusters that it was better for me to take my brief rests with the bar still at my chest as opposed to dropping it to the ground. Changed my grip slightly to as per OPT
that one was L.a.m.f again!!

Age 29 Bwt 195
As rx'd 21+32
Brutal!

Age 50/BW 240#
"Strung-out, backwards, and upside down FRAN"
subbed rows of 1500/1000/500 meters and Thruster done with 40# DBs (28:21)

18:46 as Rx'd

Last 400 started to feel strange, last set of thrusters felt down right alien.

As Rx'd:
16:55
Runs done outside in the cold wind.
Really made catching my breath fun.
Great Workout!!

BW 151

sub 85 thruster

21:55

BW down 6ish lbs last 30 days. Engine feels like it's shrinking.

19:52, after 4 runs up the hill at st. 216. Legs were fried, and this hurt...you've outdone yourself Coach. Get some...

19:27 total__7:58/6:18/5:10
great WOD with the runs mixed in...

25:43

Age - 31
Ht - 68"
Wt - 230 (22%)

CFWU(10) x3 - 17:45, subbed PU with 75 jump ropes, OH Sq with Burgener WU
Rest - 7:15

WOD - BrandX Pack, as Rx'd except use 70# thrusters. Used jumping pull-ups.

1200m - 6:51
Round 1 - 2:30
800m - 5:09
Round 2 - 4:45
400m - 2:36
Round 3 - 5:54

Total - 27:45 (14:36 run / 13:09 reverse Fran)

I'm wondering about the run. I'm using my block which is 200m around but has two 10' rises at different rates. I have to make sure I note this as I'm faster on the track at the naval base.

For what it's worth, Oct. 24 Fran was 11:39 using 65# thruster, 120# lat pull-downs.

Did this one at 1pm. Hot as hell.
Runs on the treadmill to avoid the sun, 65lb thrusters.mix of kipping and strict pullup.
31:04
Would have been faster expect i had to keep stopping because pukie kept playing knock and run during the pullups and thrusters.

21.12
Sub Rows 1500m,1000m,500m for Runs
40 kg Thruster
Kipping Chins
Row Splits Drag 4
1500m
5.45.2 23
1000m
3.55.8 22
500m
1.54.0 27

Put this one off to the end of the day because I was so intimidated--with good reason:
34:22
65 lb. thrusters
assisted ring pull-ups after first set.
Runs were outside.
Collapsed at end in CF rest position for 20 minutes.

Today I did 25 reps of

clean left hand press
clean right hand press
clean both hands press

Today I did 25 reps of

clean left hand press
clean right hand press
clean both hands press

85# thrusters first 2 sets
60# dumbell on the last
28.43

21:30

Did this WOD after a grappling session. Burnt to a crisp by the end of it. Excuses, excuses I know.....

20.59.72 w/75# thrusters

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

On a treadmill at 3/4, 1/2 and 1/4 miles; thrusters and pull -up as rx,d: 22:50.

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

today's wo
21-15-9
- skin the cat
- 45 kg push-press
time: 13:28 min
This was a shoulder killer.
Have fun, Johan

22:06
55# assist on 2nd and 3rd pull-up sets.

Hi George,

Could have used your motivation on the rower today. I looked like a little girl. Just needed the skirt.

Subbed: 1500m row
9 pull ups (6, 3)
9 95# Thrusters (up 10 lbs from last time)

1000m row
15 pull ups ( 5, 4, 3,3)
15 Thrusters (11, 4)

500m row
21 pull ups (5, 4, 3,3,2,2,1,1)
21 Thrusters (9, 6, 4, 2)

32:02 minutes total. Slowed down some walking between the Aerobic room, pull up bar and weight tent but not enough to matter. I spent just as much time with my hands on my knees looking for wind! Outside pull up bar is VERY manly. Hand Calluses are getting very built up since starting Cross Fit.

Tommorrows is going to be interesting. I'll probably do it very light to see if I can get the motion down, then go for a run to actually get some work out. Cleans to a Squat is about as unnatural a motion as I can think about.

Go Get some! (After church of course)

44, 5'11", 203lbs
targeted 20 minute workout
23:50 for 1st 2 rounds
-i was a pansy on the runs and walked too much; walking is fine if you really need to but i could have pushed myself harder
-3 pullups in 1st round only, then gravitron for remaining pullups
-95lb thrusters on 1st set and half of 2nd set, then dropped to bar
it just didn't feel 'good' this morning; possibly all the DONUTS i ate for breakfast, or maybe it was just in my head.

elliott, 13, 5'3", 100lbs
20:00 for 1st 2 rounds plus 1/4 mile plus 21 jumping pullups
-3 pullups in 1st round only
-25lb thrusters

ethan, 13, 5'5", 108lbs
21:45 for 1st 2 rounds plus 1/4 mile
-1 pullup in 1st round only
-25lb thrusters

dylan, 12, 5'2", 92lbs
21:20 for 1st 2 rounds plus 1/8 mile
-25lb thrusters

sub'd 75# thrusters
22:19

31/ 177

25:31

subbed 45# dumbbells
runnning done on track

this should be called "the devastator" !!!!!

Killer workout! Subbed 60# dumbbell thrusters (lack of proper weights for my new bar!) and subbed the runs for the following:
2400M row (10:58);
1600M row (7:28);
800M row (3:35).
Also had to do some toe pushes to assist my pull-ups, especially that last set of 21. Still recovering from Cindy on Thursday. WOW. This is my second WOD on Crossfit. I love it!

Completed 50 reps of Thrusters, with 20lbs dumbells

Sub'd 20kg Dumbell thrusters.
Great workout, was only getting 3 thrusters at a time at the end.
27:57

10/29/06 11:00am

age: 36
wt: 69 kg

18:35

Outside run. Down hill to start, uphill back. Tough workout!

Colorado Springs

wt:195
age 31
18:55
great work out!

Oh, loads of fun. Since I ran 6 miles on Friday and 11 today (Sunday), I subbed rows for runs.

cfwu x 3 minus pullups, dips @ -90.

Row 1500m
9 pullups @ -100
9 thrusters @ 95
Row 1000m
15 pullups @ -100
15 thrusters @ 65
Row 500m
21 pullups @ -100
21 thrusters @ 65

34 minutes.

"Strung-out, backwards, and upside down Fran"

For time:

Run 1200 meters
9 Pull-ups
95 pound Thruster, 9 reps
Run 800 meters
15 Pull-ups
95 pound Thruster, 15 reps
Run 400 meters
21 Pull-ups
95 pound Thruster, 21 reps

24:52

sub'd 85lbs for last 30 thrusters

29:44

"Strung-out, backwards, and upside down Fran"

Run 1200 meters
9 Pull-ups
95# Thruster, 9 reps
Run 800 meters
15 Pull-ups
95# Thruster, 15 reps
Run 400 meters
21 Pull-ups
95# Thruster, 21 reps

~21:00

subbed 45 pound thrusters and jumping pullups
better ROM on pullups than previous

Got low on time. Did Helen instead. 14:05 w/ 16kg & 8kg kettlebells.

Brooke finished in 19:40 w/ 16kg kb and jumping pullups

As Rx'ed: 16:56

Sub Rows 1500m,1000m,500m for Runs
40 kg Thruster (20kg dumbells)
Kipping Chins
Row Splits Drag 4

Matt - 23:59 (rowing splits 5:57, 4:16, 2:02)
Garry - 24:24 (rowing splits 6:23, 4:14, 2:13), dropped to 15kg db halfway through due to shoulder injury

bum knee. regular Diane, broomstick thrusters, didn't time it.

25:14
65# thrusters

22:30
sub'd 65 lbs on thrusters

As rx'd - Outside AHS track

377 and 404 - 17:54

N: 17:48
J: 16:11
Both subbed GHD situps for pullups due to Jeremy's shoulder acting up

Did it on Sunday

42/145#'s

Just figured out I've been doing thursters all wrong. I would bring the bar back down like a hang. Duh.

30 mins

Amy: 19:31 45# thrusters, jumping pull-ups
Jack: 24:14 as Rx'd

tony (19,6',175): 15:31

murph (19,5'6,140): 16:21

doing this Sun night but basic Fran
did the PU as 2 ND 3 REP BLOCKS for 21 then 15 etc
AND A 45# BAR FOR THE THRUSTERS
36 6' 200#
24min

Anyone have any idea how much weight I should use on the thrusters. I weigh 135lbs. I was thinking around 65 or 70.

Age: 27
Sex: Male
Weight 80Kg

Time: 30:04

Comment: Still pushing to get all the pull ups in the listed sets. Love those Thrusters!!

BW 57kg

a not-good day today... had horrendous shin splints after 800m and had to switch to rowing. rowing hurt them a lot too. had to pause throughout the workout to massage the shins :(

run 800m, row 800m
9 JPUs
30kg Thruster, 9 reps
row 800m
15 JPUs
30kg Thruster, 15 reps
row 400 meters
21 JPUs
30kg Thruster, 21 reps

36:20

As rx'ed

30:39

26:34; 75 lb. thrusters.

Ooouch!

First post in over a month! Returned safely home from Iraq and have been spending time with family. Skipped around with CF archive WODs and today I started trying to catch up with the gang. Feels good to be back, however, knees and elbows are feeling weebish!

WOD as rx'd: 20:06 (running done on treadmil)

Age: 27
Sex: M
Weight: 135

13:08 with 85lb. thrusters

As Rx'd 19:30

CFWUx1
24:17

10.30.06

I am still sick and so I used 55# - the running was actually nice because it let you recoup from the reps

20:27

Subbed 90# thrusters for convenience. Otherwise as rx'd in 29:52.

Scaled as per Brand X for "Buttercups"...

run 200 meters
6 pull-ups
15-25 pound thruster, 6 reps
run 200 meters
9 pull-ups
15-25 pound thruster, 9 reps
run 200 meters
12 pull-ups
15-25 pound thruster, 12 reps

...but used 40kg (88lbs) for the first two sets of thrusters and 35kg (77lbs) for the last set.

Time: 20 mins

D-PD 120; DB 40/9, 15, 35/21
M-Asst PU 50/9, 15, 15+60/6; 15db
38:50

Brand X early birds did this WOD today.

As Rx'd - 18:55

Lot's of fun had by all!!!

15:27 Rx'ed

18.37 as RX'd (runs done on treadmill).

A year ago it would take me around 16.00 just to do plain old Fran with 80 lb thrusters.

20:57 - Runs around the pond on uneven ground, 95# thrusters to Dynamax ball and full overhead lockout, thick bar pullups. Bwt 113#.

WOD done after the single clean workout. First round of running strong and relatively fast, the last was slow. Thrusters killed my time; first round unbroken, the last done in sets of 2s and 3s. Really had to use my butt and hams to get the weight overhead the last round...very little left in my shoulders at that point. Pullups unbroken.

25:22

subbed 100lb thruster

age 42, bwt 165 screwed up fran as rx'd 25:30

Age:25
Weight:191lbs

As rx'd: 21:09

Checked my heart rate for fun, 180-190bpm for the whole work-out. Pukie came knocking, layed down for 5-10 minutes to recover. I think I pushed a little too much today, but hey I feel great now!!!!

Age: 41
Weight: 206

As Rx'd: 20:45

On the last 400m I felt my Achilles tendon tighten up, so I took it easy for the rest of the run. Didn't effect my thrusters, although 21 thrusters at the end of that workout sucked eggs!! All pullups done without breaks but range of motion wasn't full.

Subbed heavy-bag for runs; Each 400m = 2 minute round with lots of feet and knees.

All else as Rx'd

20:23

44
185
CFWU x 3 modded pulls

24:03

19:48, had to use dumbells and treatmill.

36:22 - yeesh! Wow. I think I found religion on that one...

Broken sets all over the place on the later bits; runs felt great.

24:32

65lb thrusters
ran on a treadmill

AVG HR: 180
MAX HR: 228 (? WTF? somethings off here)

22:21 15 and 21 thrusters broken last 21 P.U. broken

As rxd. most Pullups were jumping this was brutal

25:34

24:02

32 min using 75lb thursters. hell of a workout

Age 36, BW 175 lbs
30 Minutes
As Rx'd.
That was wrong!

Age 15
BWT: 150
Time: 22:00

23:57 as RX'ed.

24:55
Awesome, demanding workout.

39/205
CFWU
As Rx'd with 80lbs thruster
26:05
That hurt!

30:07
sub'd 500m row for 400m run (treadmills all being used)
75# thrusters

30:10 as Rx'd Thrusters broken could've run faster in the beginning, last set of chins broken.

Pull-ups were jumping, 65# Thrusters.

Time: 28:38.

Pretty good effort today, and pull-ups are definately getting easier.

22:30 as rx
crushed the pull ups but the thrusters broke me
last round of thrusters took almost 3 min

23:42 as rx
from IZ- signs of X-fit everywhere; rings, kettlebells

Age: 41
BW: 160

CFWUx3 (minus pullups)
as Rx'd: 31:58

last set of pullups & thrusters were broken. Tough one.

31.10.2006

Around 16 flat. I have to remember to bring a watch. Legs are already feeling brutal.

21:45 as rx'd

about 34 minutes
pullups mostly assisted 30/40

bw 165#

runs longer, had to use judgement, used 40# dumbells for thrusters, kipping pull-ups

15min 18sec

23:09
As RX'd

Age: 27
Sex: Male
Weight 80kg

Comment: Time: 30:04

23:54, i need to get lower on my thrusters, changed grip on pull-ups

WOD
15:45 as rx'd

23 minutes. First run was ok, 800 felt bad and had to slow right down. Thrusters with 2 x 50lb DB, to 16" bench. The 15 and 21 sets all broken up. Pulls - no proper grip available. Did 15 and 21 as jumps.

Strung-out, backwards, and upside down Fran"

For time:
Run 1200 meters
9 Pull-ups
95 pound Thruster, 9 reps
Run 800 meters
15 Pull-ups
95 pound Thruster, 15 reps
Run 400 meters
21 Pull-ups
95 pound Thruster, 21 reps

22:30
make sure form doesn't get sloppy

Wow, that was a killer!

bw: 119

Subbed bench dips for pullups cause pullup bar was too crowded to kick people off every few minutes.

1200m: 5:48
800m: 3:45
400m: 1:50

45lb bar for thrusters

Camp Taji, Iraq

Oops, total time 19:16.

17:46 as Rx'd.

35min 44Sec

set of 21 thrusters broken up into 2 sets
set of 21 pullups broken up into 4 sets

20:00 as rx'd

25:30
last pull ups aided by machine,changed grip
thrusters down to 75 on last set

170 lbs
21 y/o

24:30

Did running on the treadmill, which added some time as it takes a few seconds to get up to full speed. I was also so tired after sprinting the first 1200m that on the first set of thrusters I fell on my butt! Pretty embarrassing, but I got right back up and finished 'em.

Wow. Twice in one week!
Did a variation of this at CrossfitEastside:

800 m row
9-Pull ups
9-Thrusters 95lb
600 m row
15- Pull ups
15-Thrusters 95lb
400 m row
21- Thrusters
21- Pull ups

21:33

BW 190
As Rx'd
19:53

18:14

Have to admit I took a little longer than I should because people kept jumping on the treadmill when i'd go to the rack or visa versa. Probably about a minute or two longer than I should ahve taken. That 3/4 miler at the begining is a tough.

Scaled to 75lb thrusters.
Still took longer than I would have liked: 19:53.

Meyer 23:02 as Rx'd Could of went faster and should of, but it felt challenging none the less, enjoyed it!
Jeff 23:05
Kevin 19:40 65lb thruster
Kameron 22:31 not sure on thruster
Khris 20:21 not sure on thrusters

Meyer 23:02 as Rx'd Could of went faster and should of, but it felt challenging none the less, enjoyed it!
Jeff 23:05
Kevin 19:40 65lb thruster
Kameron 22:31 not sure on thruster
Khris 20:21 not sure on thrusters

25:00

first a brush fire
then as rx'd 22:28
this was a good one!

31:27

22:43
50 lb thrusters
Lvl 6 asst. dips - messed up dips for pull-ups somehow.

196/25%

Brutal work out. Almost puked. I like it!

33:00

1200m
9 pull ups
9x 45 lbs thrusters
800m
10 pull ups - 5 pushups (compensate for my lack of strength)
15 x 55 lbs thrusters
400m
10 pull ups - 11 pushups
21 x 55 lbs thrusters
Dizzy.

subbed 65lb thrusters, everything else as Rx'd

Time: 32:45

160?
14:30

Meyer 23:02 as Rx'd Could of went faster and should of, but it felt challenging none the less, enjoyed it!
Jeff 23:05
Kevin 19:40 65lb thruster
Kameron 22:31 not sure on thruster
Khris 20:21 not sure on thrusters

25:20 as Rx'd

33:57

3rd set 45# thrusters

That was relatively heinous....

18'29" - With 105 Lbs for thrusters instead of 95

Followed by 30 second L-sits

Modified
Stationary Bike 7.5 min
9 pullups, 9 95lb thrusters
Stationary Bike 5 min
15 pullups, 15 thrusters
Stationary Bike 2.5 min
21 pullups, 21 thrusters

Time = 21:59

cfwu x3 (- pullups)
as rx'd
27:38

22:32
Need to focus and be mentally tough.