Must......do......more.....pullups....Body so tired.......but must keep going.

At least it is mostly all upper body workout today. My legs are hating me right now.

Is that Tony running for his life in the background?

Must......do.....pullups......have.....to.....keep.....going. My legs are happy though that this is mostly an upper body workout. They are KILLING me from Murph workout still.

Brendan and Eva, you guys rock!

Sticks, you said that already. This looks like it will be a good workout. Day one after a 8 day break. Here we go! Happy CrossFitting!!

Is this like "Fran" on steroids? not that Fran's on steroids... you get my meaning.

Age: 53
BW: 180

One year ago today, at my flight physical, my blood pressure was 150/104. After 8 months of crossfit, today at my flight physical my blood pressure was 110/61. Thanks..it's really worth it.

my legs are already complaining as i look at this workout. this is going to hurt guys.

Greg Amundson 8:37

I checked the FAQ but couldn't find anything about scaling up. I was just wondering if at a bodyweight of 255, are 65 lbs thrusters enough of a workout. Is it more of a timed thing? I just don't understand why I would do the same weight as someone 100 lbs. lighter than me. Any help would be great. Thanks.

...and yet further proof that Greg A. is a bad man.

I have no barbell. Is 30lbs dumbells good sub?

Thanks

Yesterday was the first day in my life I did 100 unassisted pullups in one workout... I think my arms will fall off with this.

Major mid back and rib problems on my left side. Felt good until midday...getting worse by the minute. I'm out until I see a chiropractor, masseuse, or masseure, or whatever. Dang it! I can barely move! Youth is a fabulous thing, not to be wasted!!

this is 65 lb barbell thrusters right?

Brad #10 - 65 lb thrusters definitely aren't heavy enough for someone that weighs 255. If I were you, I would bump them up to 135+ with a goal of beating Greg's 8:37 time.

Brad #10,

I weigh 240 and have been at this almost 2 years now. Not sure how long you've been on, but with time you'll come to recognize when you can and should scale a WOD up.

If you're relatively new to the program I would advise you to try things as prescribed the first couple of times through, especially the benchmark workouts. Then, with some experience, start trying some things out but try to keep it within the expected scope of the workout. For example, I do Diane (21/15/9 225# DLs/HSPU) with 315 # DLs and bring it in ~7 minutes.

Mostly I tweak those that combine explosive strength over a relatively short time (<10 mins), Diane, Elizabeth, Grace, Isabel, but not Fran, definately not Fran.

Most of the ad-hoc (unnamed) WODs tend to come in beyond my 10 min cutoff and I do them as rx'd, and I'm not gonna tweak this one.

Dan, #7,

Good for you! High blood pressure runs rampantly in my family! I want to get off of my meds so badly...I am almost there. Thank you for that comment...I am almost there!!

I've only been at it for a week and I'm sore all over. It feels great. I'm a High School Track Coach and Volleyball Coach and I was thinking about using the Crossfit WOD with my athletes, does anyone have any input on this?

Brad #10

Michael (#17) has very good advice. I would only add the following from the FAQ (note that weight can scaled up as well as down):

1.3. What if I can't use the recommended weight?

Use a weight that's manageable to you, or use a percentage of the weight prescribed. Assume the "generic" male crossfitter weighs 175 and the prescribed weight is 95 lbs. Thus, you'd pick a weight that's approximately 55% of your bodyweight.

Dan #7. that is fantastic! good for you and keep up the great work!

Sticks #1 & #3-
Thrusters-done properly-are all about your legs. They'll be hating you even more tomorrow after 100 of 'em.

sweet picture!
sticks... upper body? and... what about thrusters? not sure if my ass is ready for another beating ... but nothing like getting some again.

question...does the 65 pounds mean combined weight, bar included...or 65 pounds combined on each side of the bar...thanks

steve #24-- 65 total
always check the FAQ-question answered in 1.16.

Heading to the gym now...legs sore just thinking about it...not even gonna mention my arms.

What is Brendan's sleeve of? I've seen the wrists before, but what is the entire sleeve?

Just looking for some more tattoo ideas...

my first Birthday WOD
19 and finally allowed to go the bars!
I think it should be named Anthony in my honour...

just looking for some input i'm 215 lbs, what do you think should be my thruster amount
i'm thinking 80 but that my be too lax

ty guys, crossfit has already given my bday present of a beautiful new body!

substituted pulling beer off table
thrusting bottom of beer above mouth level
get up to get another one for the squat motion
forgot to timme it

Anthony - happy birthday - and stick to the weight suggested, and just try and go as fast as you can.

I've only been doing CrossFit for six weeks but sure look forward to getting that kind of strenght and balance.

again completed the WOD as rx'd but as usual seems inconsequencial when the curve has be set @ 8:37.. =S
guess I will just work harder next time =)

Thanks #17 and #20. I will definitely do that!

M/32/170

As rx'd 15:30.

Once again, I don't understand why someone would say that x weight isn't enough for someone of x weight. Everyone has noted that this WOD is for time right? I've never heard anyone say, "John, you only weigh 140#. 10K isn't far enough for you."

The WOD is the WOD. Coach knows how to write:
Thrusters 45% of bw x 20, etc.

Once the weights aren't a problem it becomes an endurance event - or a sprinting event in this case. When the weights are a problem you are working on strength. I rather love the simplicity of the WODs inherent in their ability to work entirely different metabolic responses without individual tailoring. Your body tailors itself to the activity. The activities aren't tailored to your body. Which is perfect for functional fitness.

I second comment #17. I'll start adding weight when I can finish as fast as Greg.

M/35/66kg

As rx'd

16:53

18:55 w/o last set of pullups (pathetic)
also chest and abs

TT, you need to post your anti-American, Euro-snob, xenophobic comments on the rest day to which they pertain, not on WOD comments.

Lynne Pitts

M/30/155

21:19

as rx'd except pullups morphed into jumping pullups half way through.

Hello everyone. I have a question...hopefully somebody has an answer?

I wonder why everybody is supposed to lift the same amount of weight, instead of a percentage of their bodyweight (allthough I know that is an option). I mean, there is (normally) a huge difference in strenght between a big person and a small one. Why everyone should do 21/15/9 reps at 225 pounds in benchpress is very strange to me. I have worked out for several years myself (strenght training), and bench press was one of my favorite excercises....but I'm definently having a huge problem finishing these bench press sessions myself... And that's good ofcourse, but I can't imaginge a small, untrained guy will have a chance to finish....

As I said, I know there is an option to use lower weights, but shouldn't that be the default option? Like bench press 80% of you own bodyweight or something?

Hope somebody can explain this to me... otherwise a great program, and you are all a grean inspiration to me. Thanks.

Hello again...this is a comment to my own #40. I was in a hurry and didn't notice somebody else asked about the same thing above.

#19,

There have been many sports teams that have adopted Crossfit as their workout. I dont know the specific way they go about doing it, but I would think something along the lines of ME Black Box. You would still want to add sport specific exercises into the routine. I know many rugby teams have done it. I would suggest posting on the message board, there are loads of smarter people there!

Good luck,
Ryan N.

13:39 - 65# thrusters, kipping pullups. Bwt 115#

100 thrusters = ouch. Thrusters aren't my strongest execise; lots of breaks.

Just for comparison, I was struggling with 2nd round thruster rep 18 when Greg A. finished. Greg is an animal!

Do people even read comments or the FAQs anymore, or search the archives at all, to maybe, MAYBE find the answers to their questions?

I must be an anomaly in the fact that when I find something that I like and am passionate about, I do everything in my power to educate myself about it so that I can begin participating in discussions with people more experienced than I, I have a pretty solid jumping off point from which to begin.

Anyway, back to your regular scheduled programming.....

#38- On my motorcycle helmet I have a sticker that says- I'm not completely useless, I can be used as a bad example.

But, of course, there is the classic- If I can't be used as a good example, let me be a horrible reminder.

With the exception of the accidental one or two, everyone here is caring, accepting, and encouraging. Some of the people with the biggest hearts that I know, post their comments here.

#44 JR-
No, no anomaly. That's what I did/ do too. I still go back and watch the videos of certain exercises because I am double checking to A) make sure I'm doing it right still or B) because I might want to watch very carefully how Sage does certain transitions. It's not like Coach and everyone else who contributed to this site did it to waste their time.

Kate

21 min. plus/minus 20 sec.

Last 50 pull ups jumping. Doesn't make it easier, just makes the pain more diffuse.

The thrusters were actually quite easy. First set broken in 40/10, second and third sets unbroken. Couldn't have done that a few months ago.

17:57
Looks as if Im only half the man Greg A, is... thats an AMAZING time Greg!

#38,

I tried to keep my mouth shut, but I'm too weak.

I agree that we Americans should go back to our roots. We have gotten so far away from what our Founding Fathers had envisioned, that it's sad. But you and I probably dont agree on the exact roots of America.

However, having said that, I take offense in the tone that you took. Using the phrase "you Americans" and talking of our supposed ignorance of the world outside the US just tells me that you are disgruntled and have to attack us without making a logical argument.

I think it would do everyone some good if they were to realize that the USA is its own country. It does not answer to anyone else. The politicians here answer to the American public and no one else. We, as Americans, do not need permission from other countries to protect ourselves. The notion that we must have a consensus is an increasingly common misconception. Unless of course I missed something and we all agreed to let the UN govern us.

Ryan N.

Dear TT,
Although this is a workout site, you found that you had to make a political statement. MMMmmm. Mature. Here is the answer, as I recall someone in Norway rolled over for the Nazis in world war II. Had it not been for the allies rescuing you, German would be your native language. Also get your facts straight, Norway is involved in both Iraq, and Afghanistan. Remember, you sent troops? Did you forget that one???? Please inform yourself prior to making blanket statements. Sincerely yours Marine Corps Officer Candidate MNM.

Did the BrandX 'Pack' WO:

45# Thrusters
Green Band assited Pullups
Reps were 40, 25, and 10

Time 15:44

Age 28, BW 175

Made my first WOD video - just learned how bad my thruster form is. Gotta get the bar closer to my body on the way up and head (body) under it when fully extented next time...

Sorry, new here, can someone explain the times to me, are they in seconds? And if so isn't 061207 seconds about 17hrs? Thanks for the help.

24:57.79

Almost all sets broken up into mini sets of 5. some at the end of each into 2's and 3's with the pullups. all pullups done strict, first 80 done wide grip, last 20 done neutral grip. Note to self: Bar is only 65#'s, do not whack your jaw again while cleaning it to the front sq posit, dummy.

Can anyone recommend methods for building numbers for pullups?
I vary my routine with strict, kipping, jumping, assisted, etc. and work them 1-2 times a week. I usually work 4-5 sets of as many as I can or as many sets as needed to meet the WOD. Regardless, I can't seem to bring my 1 set max above 18 reps. I've been stuck at the 15-18 rep range for years....aargh!

5'9" 168lbs 30yo New to Crossfitting.

Any advice/tips would be appreciated.

Buster #51
061207 = 2006 Dec 07.

Everyone else: STFU and post that on the rest days, that is what they are for.

Hi all,
Tuesday's work
{Snatch grip DL 120kg.x2 and DB press (50#er's)x4}x14. Duration 20:00.
Yesterday's work
{forced march (w/49# pack) 3.2 miles} duration ~48:00.
Bdw. 83kg.
Today's work
{ride (Airdyne) 6 miles in 16:36 (0540 hours start time) then {Rope jumpx100; Ring dip (+25#'s)x7; RJx100; and Pull-up (25#'s; no kipping)x7}x6. Duration 22:08...

Hmmmm, who do I like today? Andy Shirley and JR have some valid points I can get with. My question is, why are there so many questions about the weights? JUST DO 'EM!!!

#1 and #3, if thrusters don't smoke your legs then you are doing them wrong.

#40, I don't know what you are talking about with a 225 bench press WOD, I've not seen that one. The only people doing that weight for bench weigh 225 lbs.

Purple-

My name is Kevin, ... and I'm a wrestling coach.

I've been do'n CF for about 10 months now and its taken over my workouts. I've been sore since last March, ... even on days when I don't think I can do any more, ... I find a way to reach a new PR.

That 'competitive' aspect is so intoxicating that I find myself sharing it with my kids and including CF-style squats, pullups and handstands in every practice; at the High School practice we went outside to do sandbag carries, thrusters, farmers walks and sled pulls for time; at the Middle School practice we're having new pullup bars installed and the little Kids Club practice included jumping burpees and handstands against the wall which we called "Spiderman pushups."

Its been fun introducing the kids to some differnt stimuli and the kids seem to enjoy the variety.

Good luck with your training,

-K

#10

It is my understanding that the weights are chosen as a percentage of a 175 pound athlete. So in this case 37% of your Body Weight. Of course I may be wrong on this one as I have not seen this WOD before. But it must be noted that generally you don't have to tweak the weights because they are for TIME. It is a metcon workout.

I'm 160...and my legs already hurt...so can I drop it down to say....5 pounds? ;) :D

Heading out to the garage now....

#19, if you will email me (your email is a dud link), I can give you my ideas on the subject.
I am doing a modified WOD program until the Ultimate season starts next semester. My goal is to become incredibly fast and to improve my vert.
I will be doing a lot of Plyo, Sprints, Squats, and Deads.

Rest Day for me

Samuel #27,

My Blog page is www.brendanevill.blogspot.com. Yes with two L's at the end. I posted a pic of my sleeve. I also post my workouts even though I'm very inconsistent with It...the blogging that is, not the workouts. Train Hard B

45 lb thruster 26:39

Good news is I did it as rx'd

bad news, it kicked my ass!

27:08

pullups assisted (shoulder issues....)

14:46

CFWU x 2 minus pullups, plus shoulder stretches

I started with 45 lb thrusters and by number 15 had to drop weight. I couldn't lift the 45 anymore. I dropped down to 35 lbs for 10 then a 25 lb bar for remainder of WOD.
Jumping/ negative pullups (didn't get as high as I should have)

Time- 15:23

Knees creaking, fighting off a cold.

Kate

Is it possible to do thrusters with dumbbells? I don't have a bar.

#19

You should check out the SST(Rocklin) and CrossFIt Sacramento Websites. We primarily work with high school athletes and have incorporated Crossfit into many local high schools. Steve Kenyon and Dan Bunz travel all over the country implementing the SST/CrossFIt model into high schools. CrossFit Sacramento (DBA: Fourth Power Fitness) put together a 5000 sq ft CrossFit training center for Jesuit High School in Carmichael, CA. The coaches love it and the athletes love the programming. The wrestling team does FGB 2/week before practice. The golf team starts next week!

39, 200

as rx'd

16:40

cfwu x3 15/5

8:47
all sets were broken though, pulse was 180 at the end

Coach - thanks for posting Greg's time - besides working out right next to these elite athletes - that is the next best thing. At 8:25, I had 10 more pull ups - I tried to finish all 10 in a row to come close to Greg, but I had to break them 5,3,and 2

22:18
All sets broken. Not a very good effort today.

QA4, Afghanistan

47min. 8 min mile, 20 sets of 5/10/15, 8 min mile that felt like 4 minute mile, mostly deadhangs. one step closer to a BMF

Anthony from Ottawa, remove the web address from your contact info so I can see your email and email you!!!

CrossFit Mobile

Male/26/180#
As Rx'd: 18.30

8x5 of Pullups - mostly singles and 65# Thrusters < 20:00

male
BW:155
Age:25
as prescribed 24:13

20:36 as RX'd

Pullups slowed me down a lot got down to 1-2's at the end. Hands are pretty sore

Can't do pull-ups too much Rhabdo.... Still recovering.

#53 Dan

I think doing the CFWU x 3 before every WOD should be enough for your pull-ups

34min as RX'd

good one...

36 bw 190
as rx'd

8:47

45lb thruster
assisted pullups
17:11

http://www.crossfit.com/cf-info/what-crossfit.html
http://www.crossfit.com/cf-download/CFJ-trial.pdf
http://www.crossfit.com/cf-info/faq.html#General2
http://www.crossfit.com/cf-info/faq.html#General4

This is for the folks wanting to scale either up or down. I'm sure there are some forum discussions but I don't feel like searching there. But here's a link to the forum/message board:
http://www.crossfit.com/discus/messages/board-topics.html

I think we need a faq on scaling the WOD.

I have another t-shirt idea: The WOD is the WOD.
But then, no one liked my wristband idea:
WWAL?
What Would Annie Lift?

Did this last night, actually.....

As written, 40 minutes.

And.....ouch.

Today, walking (and reaching for anything overhead) is not very easy.

Gotta love crossfit.

18:52

How about a WOD without any squating activities?

Damn, give the singer some man!

That was as Rx'ed

10:09
thrusters w/60lb dumbbell
all sets broken

Comment #56: Yes, you're right. Benchpress was a bad (wrong) example. Sorry. But - I actually refer to all exercises where the weight is given. It should rather be a percent of bodyweight...right? Well, don't mean to make a big fuss about that, just doesn't make sense to me - even if it is cardio related. I mean - one will always compete with oneself..but it is nice to be able to compere with othes too... Anyway - if the weights are for a average 175lbs crossfit'er, I can do the calculation myself ofcourse. :-)

Comment #53: I'm also interested in finding out how to up my pull-ups. I'm stuck as well it seems......:(

Its an embarrassing time but I completed the workout as Rx'd w/ 75# thrusters (I'm 200lbs). 69:38. My arms are absolutely killin me..Its awesome. I just had knee surgery 6 weeks ago, but the thruster went suprisingly well.

Thanks Kevin #57 and Ryan #19 for the high school sports advice. I would email you, but I really can't figure out how to get your email address. I'm heading back to the FAQ to see if I can't work that out.

#19 I have been coaching college volleyball for over 12 years and since my introduction to crossfit, I have completely changed the strength and conditioning programs for our atheltes. The result? No comparison. Much stronger, more endurance, more explosive etc. Crossfit workouts are easily adapted to many sports. I would be glad to swap ideas with you if you have any questions! JR-STL

#10 Brad

WOD are for 175# person, so if ou just cross multiply and solve for X you can find a good basis for your weight.

65/175=X/255

So you might want to use 95#

As rx'd

14:34

Today was a rough one. I need a little bit of help. I've been on and off crossfit for about 1.5 yrs. and since i've come back for about a month, everytime i do pull-ups, my shoulder is killing me. It's in the front, just below the bone. Anybody have any ideas what i should do or can do to help strenthen it or fix it? Thanks.

I am that mythical 175-180# person.

However, over age 40 and not in tip-top fit shape... only doing crossfit for 2 weeks.

40 minutes

pull-ups: broken sets into 6, then 5, then 4.

thrusters: broken sets into 15 and 10, using 55# then 45#

Good Stuff. I am just getting into crossfit and I have drank the Kool Aid. This is the best fitness program that I have evere run across. I have ssen a large boost in my stregnth but I'm am still pretty weak sauce. Like today for instance:

M/40/5'10"/195lbs

Reps as rx'd
Weight 45 lbs
Pullups: Regular / Negatives / jump ups
Time: 24:30

I'll increase the weight and knock off the sissy stuff on the pull-ups shortly.

Thanks Coach,

Billy

As rx'd 17:30
Kelly Moore, you are inspiring!

I hope this is OK to post here. For those Firefox 2.0 users out there, I created a microsummary generator for CrossFit's main page for the new daily WOD. Here's the link with a little explanation. Please don't post here about it, since this isn't the place for it. I posted my e-mail address at the following link if there are any questions. I may not get back to you, however, since I have some pressing things going on around here, I just wanted to share this with you all in case anyone finds it useful.

http://www.geocities.com/sebastianarana1974/Microsummaries.html

Happy CF'ing.

Sebastian

Purple Hayes -

I coached high school track last spring and this fall I attended the CrossFit certification seminar (which was incredible by the way). I introduced CrossFit to the track athletes last year but I wish I would have known then what I know now.

Scaling and recovery along with knowing when to apply intensity are issue that I feel like I have a better understanding of now compared to when I introduced it to my athletes last year. Also, in regards to introducing the major lifts, there's a progression that makes learning proper form easier than what I did last year when let the specific workout dictate what lift I would try to teach (example: if the workout called for overhead squats I would teach that lift before the front squat had been introduced). This year I'll teach the lifts in a specific order and give my athletes workouts designed around what they've already learned.

I like what the wrestling coach mentioned before me about adding in CrossFit-like elements into training. My buddy who coaches basketball only knows a little about CrossFit through me, however, he started adding in things like Tabata squats (and Tabata line runs, side shuffle, etc), wall-ball and other exercises that will undoubtedly benefit his players.

Feel free to email me (just click on my name below) if you have more questions.

Age: 27
BWT: 136

As Rx'd 10.40

29 203lbs

as RX'ed 18:54 still a little sore from Murph but oh well

About 25 minutes. Still no weights, used broomstick to work on thruster form. Pull/chin ups in sets ranging from 15-3. Lots of attempted kipping (still working on form).

30:11. 75% kipping pull-ups.

as RX'd

10:55

very slow on the pull-ups in set 2 and 3

19:22

As Rx'd until the 3rd set, subbed 30 jumping pull ups.

Tim: first round only, 50 of each as rx'ed, +12lb weight vest

9:03

had to leave for work... might've finished respectably otherwise...

Looks like the USMC has the CF bug...

http://www.usmc.mil/maradmins/maradmin2000.nsf/37f49138fc3d9c00852569b9000af6b7/22f50f141ef52ef58525723d005e98fa?OpenDocument

11:05 as rx'd
bwt-164, age 33
did not have it today, too many fractions, CNS done from previous 3 wod's

Still quite sore from murph. Reduced kip pullups:
23:28

I was wrong, we had an 11 day break. 26 November was my last CrossFit in Iraq, today was my first in America. It looks like there's alot of new people on the comments page, and some of the old ones left.
37:08
an 11 break was killer.

13:43 w/50#'s assistance on pullups.

12:52
Not much in the tank today.
Lost some time running from the garage to the playground across the street for pull-ups.
Right knee is still acting up.

21:04

sub'd
20 lbs thruster (suffering a bit of shoulder joint soreness, so went lighter on the weight)
assisted band pull ups

J #105- Paragraph 3 sounds familiar. It's amazing how the 10 key parts of "Functional Fitness" go hand in hand w/the performance needs of combat. It's like I've heard this before. Only maybe now people will listen to what Coach and others have been so plainly pointing out.

Get some, Go again!

age 39
BW 175
as rx'd, 25:43
Would love to claim that I was sore from something, or had to wait on something, but, uh, that @#$% was just hard. I had not checked any posts before my work-out. I was thinking that 25:00 had to be a "good" time, then I read Greg did it in 8:37. Dang! Thanks for keeping it real, Coach!

11:02 as RX'd

1st set managed to get 30 thrusters in a row, Missed wearing my heart rate monitor, as I know I was near max......

slightly modified: 5 rds of 20 reps each of 45 lb thruster and pullups.

25:18

12:12

23.55m

bw 185
kipping pullups, broken into sets of 10.
rds
8.35
8.31
6.48

Jonny Utah and jr #89 if you guys get a chance could you email me at john@arrowgiftshop.com. For some reason I can't just click on your name and send an email. I'd like to hear more about both of your coaching styles.

39/78.6kg/13.1%

As rx'd 16:28.

Is this gonna be the new crossfit protocol ? Instead of sets of 21-15-9 we are going to do sets of 50-30-20 ? Not that I am complaining....

Did BrandX pack version as follows...

20kg thrusters and sets of 40-25-10 in 22:15

Cheers
T

1/2 workout 25-15-10 14:30 back a little stiff,but felling much better

As rx'd 32:22.

38 yr
185 lb

65# thrusters
Kipping Pullups - neutral and palms away grip

12:13
8:56 - 21:10
6:00 - 27:10

I know he did it... I've seen the videos of similar efforts... But 8:37!?!?! GREG ADMUNDSON IS A FREAK!

wink

25:54 Felt weak today, strength down and taking to many breaks. Both legs and back are sore from Murph.

31:58
as rx'd

back after a week being sick. I must not be 100% because that took forever.

As rx'd - broken sets (Did Murph yesterday)

16:39

BWT-281
43 yoa

Figured out I had better motivation when I posted results.

95# thrusters and jumping pull ups

20:44

BWT-281
43 yoa

Figured out I had better motivation when I posted results.

95# thrusters and jumping pull ups

20:44

Crap! I just re-read the WOD, and I accidentally (stupidly?) added a set of 40 rep thrusters and pull-ups to my WOD! So I should subtract, oh, I don't know, 20 minutes from my time? Dang!

18:12 as Rx'd

Slowly gettin back into the swing of things.

As Rx'd (first time I've been able to post that)

18:43

Met pukie afterwards.

22:32

Instructed/did the recently redesigned recruit circuit course:
1 min intervals, sprint from station to station
jump-heaves
hanging knee lifts
elevated push ups
pull ups
ammo can step ups
decline crunches
30# barbell lunges
dips
back extensions
30# thrusters (Drill Instructors LOVED this one)

then
Brand X pack WOD
45# thrusters, assisted pull ups
13:08

I just looked at the pull up bar in the station and can see the blood from my calouses from about 15 ' away.

Crossfit rocks

Get Some!!!

Hey Travis,
Welcome Home!

21:17 as prescribed

20M/140#

maximum pushups in 2 minutes (77)
maximum pullups (18)
65 pound Thrusters, 50 reps
50 Pull-ups
65 pound Thrusters, 30 reps
30 Pull-ups
65 pound Thrusters, 20 reps
20 Pull-ups
Time: 50:27

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

WOD
:11::55

Added probably a minute to my time by losing count and doing almost 10 extra single count PU's. Back felt ok, and knee was the usual. Nice one Coach.

Nice work Greg!

Get some, Go again!

M/22/158

As Rx'd
27:20

Some of you people are too damned fast...

CFWU (minus pullups)

16:24

I felt pretty good about this one. Good day for me.

33lb bar
kipping pull-ups

24:59

17:02

14:10 as rx'ed, first WOD back from the illness and I feel like microwaved death. I think if I puked now it would be an improvement.

Way to go Ryan. I'm Canadian. That European reeks (of a snobbish opinion). And who is that stands up for peace and freedom these days? TT, go headbutt a tree.

sub'd

Back Squats (5x5)
Power Cleans (5x5)
Weighted Pullups (5x5)
Bench Press (5x5)

27:43

Age 34
BW 145#

As rx'd:

12:48

As rx'd
23:58

age - 20, body weight 174; 24:28 as rx'ed

20:52

Think the legs are going to refuse to get out of bed tomorrow!

I sub 16kg kettlebells for the barbell as I don't have them.

Cheers!

Just not feeling it today...did it, but only to get it over with. I guess we all have those days sometimes. On the plus side, I got a new pair of running shoes, so my runs should feel better.

45# BB thrusters
kipping pullups
19:25

For time:
45 pound Thrusters, 40 reps
40 Pull-ups
45 pound Thrusters, 25 reps
25 Pull-ups
45 pound Thrusters, 10 reps
10 Pull-ups

lots of jumping pull ups

17:40

M/41/180
as rx'd

18:55

Seeing starts half the time...

As rx'd, all pullups were assisted.
28:42

16:49

My first cross-fit wod. Knowing the pullups would be tough and having never done the thrusters I wimped and did the thrusters with just 45lbs. I also gave myself lots of rest. So I'm probably posting the worst time of the day: 37:30. But I'm happy to get though it even in wimp mode.

Age - 47
BW - 165
12:59 as rx'd All sets broken.

a painfully broken 24:52 but as rx'd

26yo 200lbs

as rx'd

18:20
pulls totally kipping...

forgot to time but about 15 minutes

26:54; that hurt.

Fred #156 - Hey! Welcome to CrossFit! Not sure how long you've been doing this, but it is awesome! Drop me an email when you get a chance: srakow@verizon.net.

Regards,
Steve Rakow

THIS WOD WAS THE MOST RIDICULOUS, painful, deliberately inhumane workout I have ever seen. Looking for a name? "Fran's drunk, abusive stepfather" perhaps? That is not only the closest I have ever come to quitting a workout, but also to quitting crossfit, exercise in general, and at the end, life. I don't want to hear the word crossfit again.

Until tomorrow at around 8AM ;)

As rx'd, 14:00. BW 195, Age 34.
Thrusters unbroken, kipping pullups broken into max-rep sets ranging from 24 to 1.

28 y/o 170 lb 5’10” approx 12% bf
CFWU-PU + 10 reps Broomstick shoulder stretch x 3

65 pound Thrusters, 50 reps: 12,8,7,5,7,6,5
50 Pull-ups: 5,5,5,5,5,5,4,3,4,3,3,3,2,3
65 pound Thrusters, 30 reps: 5,7,8,8,2
30 Pull-ups: 5,5,4,3,3,2,2,2,2,2
65 pound Thrusters, 20 reps: 7,8,5
20 Pull-ups: 4,4,3,3,3,3
Time: 38:21
Thrusters felt pretty good

lil pipe BW 165
as rx'd
16:01
(pu's dead hang)

31/ 185

30 minutes of football against Marine Rotc, they won, but not too bad of a spanking.

Wod was around 36 minutes, about 10 min. after football.

felt good, kipping pull-ups mostly

43, 175 as rx'ed: 16:38

AS rx'd Bout 30 min

light warm-up
Arvin was crowded as hell
31:32 switched grips on the pullups, mostly 5 rep sets

sets of 10 on thrusters

my chicken legs are still soar from monday and tuesday ...worked through it felt good at the end...played lil basketball after

37..thruster killed me

WOD as RX'd:

13:19

12:06 as rx, full extension overhead

This hurt bad after a 4 day lay-off for recovery. Worse than the almighty Fran for me

26:00
This time may be a little off but its close

1st CF Workout (age 34)
100 thrusters w/25lbs
20,10,5 pullups
Not feeling well

M 180lbs 23yrs
15min 10sec
as RX'D

cfwux3rds 15 reps of ohs,pushups,dips,situps and 25 sec handstand hold
(interruption then basketball so did wod after practice)
as rx'd (all sets broken except 20 thrusters)
time 23:41

Adc
12.59
as Rxed
30kg Thrusters
Kipping Chins

Alena
15.15
20kg Thrusters
Lat Pull Down 30kg

i knew after the first ten thrusters that this wasn't going to be my day. 16:50.

19:03 as rx'ed, sets generally broken on the 10's. Kind of a light long but equally demonic Fran. Thanks Coach! BW:177, YOA:58

47, 158 lbs

As Rx'ed 20:12

20:15 as rx'ed
thrusters were fairly easy, pullups weren't, really need to work on getting a good kip.

Ben: 14:36

12:55

- 10 reps on each PU set because I had to use my hangboard.

DJ, your my hero!

36 190lb

1st time today (10 hours ago) 8:47
2nd time today (5 minutes ago) 9:46
mommy!?

Kegger, #128: Welcome back! Good to see you again.

age 25, BW 187

18:45ish

Used gravitron for pullups. 60 lbs assist first 50, 70lbs after that.

N: 60# thrusters, 17:12
J: As Rx'd 9:20

as rx'd 14:39

i'm looking for a consistent workout plan to help tone my body and build muscle. is this the right work out plan? and what are thrusters?

i'm looking for a consistent workout plan to help tone my body and build muscle. is this the right work out plan? and what are thrusters?

as Rx'd for the pack at brand x

45lbs thrusters 40 reps
40 pu
25 rep thrusters
25pu
15 thrusters
15 pu

19:55

As written... 12:02

33M/178#/69"/CFT=795
As Rx'd
18:37

Brett-Start by checking out all of the links along the left side of the home page. Not only will you get a better idea about what CrossFit offers (only the best prescription for complete fitness, for free) but the excercise link has examples of every excercise used in the WODs. Good luck.

Hey-

WOD w/75lb thrusters & jumping pullups 19:07

Xtra: BS 245lb 5x3

-K

30m/BW 185
17:00 as rx'd

14:42 with 45# bar and pushups instead of pullups (my hands are still battered from Murph).

BWT-281
43 yoa

95# thrusters and jumping pullups

20:44

BWT-281
43 yoa

95# thrusters and jumping pullups

20:44

M/20/166
10:12

5'4
145#
36:07
55 lb for thrusters, pullups kicked my ass.....

bwt ~114
23:24 as rx'd.

60, BWT 280. Still breaking the WOD in half. All Pull-ups assisted w/ 100 lbs off--most kipping:
65 pound Thrusters, 25 reps
25 Pull-ups
65 pound Thrusters, 15 reps
15 Pull-ups
65 pound Thrusters, 10 reps
10 Pull-ups

26:00
I should have read the comments first--I could have scaled up the thrusters, but the pull-ups are still a bad dream.

8:59 as rx'd
major long week for me...instructing a 5 day personal trainer course 10 hours/day, I am beat!

m/31/194/cft 535

41:00

Th 40/25/15
Pu 30/20/10

Weak... but getting better.

This was tough!!

As rx'd

14:27

29:56. 70lb thrusters (we only have dumbbells at the station) The pullups killed me--had to switch to jumping pullups after the first 30 :(.

bw: 186

As rx'd: 18:59

Nice work, AFT, but please don't make excuses for one of the best times of the day!! YOU ROCK!!

Thanks Josh,
Glad to be back. I just put in my order for a CrossFit bar from Glenn Pendlay. I can't wait for it to get here!!

AGE-40
BWT-215#
TIME-19:25

23 , 5'11 , 170

- only 30 pull-ups instead of 50 in first part of set
- all pull-ups strict (still haven't perfected kipping)

24:30

31 yo, 220#

half week for this week....

65# thrusters, pull ups, 25-15-10 reps

9:38

last two sets of pull ups on gravitron

As Rx'd
30:31

Pretty tiring but I think I could have stepped it up a little. Defidently took too much rest between broken pullup sets.

Finished with bench press, #165, 3 sets.

34:00 or so. I think my shoulders are splitting in half.

Waiting for a WoD to be "chill out and get drunk"... something's got to give.

bw:198 age: 36 warm up: 15:00 min of jump rope.

As Rx: 33:44 I still feel weak from Mon. and Tues. workouts.

215 lbs.. didn't scale up, glad i didn't

first 50 thrusters hard, because i wasn't using squat momentum (grunting them cuz of wide grip), next 50 were better form, and the weight "floated" away from my tired body

pull-ups kipping - did first 10, of last 20 pull-ups, in a row (mind over matter)

did this in about 20-21 minutes

p.s. but Dan John is the coolest Pierre!!

wanted 15 but it will happen next time

14:04 as rx'd. brutal

Awesome! Short workout, but incredibly intense. I don't know how, but it feels like my core is getting stronger every day, even if I'm not doing specific ad workouts.

Scaled up to 95lbs.

Pullups killed me and took forever.

Total time of roughly 25 minutes.

ow. good thing I'm a masochist. 5th hard day in a row- skipped the rest day to play soccer.

M/35/BWT:205/BFT:15%/1yrXfit

19:49 as prescribed

All it took was all I had. My goal was sub 20.

Had to shift into neutral at every stop light on the way home because my left leg was getting "sewing machine leg" holding the clutch down.

M/40/210#

As rx'ed 26:01:31

Did Murph Yesterday and my legs are starting to Kill

29yo 190# 6'4''
Half jumping pullups + scaling:
32:33

I will conquer the pullup one day. For all those posting about bodyweight scaling, how about height scaling? I'm pretty sure the force required of a pullup change when you have arms 3-4" longer. Don't see a lot of tall weightlifters, do you? Bear and grin it ;-)

Me: 14:33.0.
Julian: 16:02.2.

Age 36
Ht 5'11"
Wt 195

As rxd 19:22 with 30lb weight vest.

32:22

For time:
67 pound Thrusters, 50 reps
40 Pull-ups
10 Jumping Pull-ups
67 pound Thrusters, 30 reps
20 Pull-ups
10 Jumping Pull-ups
67 pound Thrusters, 20 reps
10 Pull-ups
10 Jumping Pull-ups

bw 165#

as rx'd 7min 09sec

this one was great...really pumped up about my time. Been feeling really good.

I smell an Elizabeth coming. Haven't talked to her in bit.

~~~~~~~~
~~CF68~
~~~~~~~~
1/2 of the WOD for my second week on CF
25-20-15
weight as Rx'd
36:42

boo hoo

14:39 as rxd.

First attempt at a Porch scaled version from Brand X.

Did 40 pullups
40 thrusters w/ 50 lbs
25 pullups
25 thrusters
10 pullups
10 thrusters

25:38

Had to do a lot of jumping pullups

BW: 210

as RX'd
12:37

Bronchitis sucks. I can't get a deep breath.

I witnessed Bridges 7:09
He's out of control.

We had almost the whole company PT'ng. Best time around 13 min longest 45min even with 7 guys sharing 1 pullup bar.

16:39 as Rx'd
ouch my hands

19:07 as rx'd

IN RE #19 Question.
Started using CF with my athletes this year.
I coach both Football and Wrestling in the Souteast. TJ at Crossfit East via his main man EV have been a big help to me. Check out crossfit KC. Apparently, the Man in charge there coached wrestlers who were some hard dudes.

I love CF because it is time efficient and creates great general fitness. Ideal for Wrestling and good for In Season Football if modified some.

Do need to adjust to your competition schedule, # of athletes and recuperative abilities of your athletes. We compete largely on weekends so lift early in week heavy, then do metabolic stuff as week proceeds. Tapering to a lot of gymnastics and burpee type stuff by weeks end. Working pretty good. I have wrestlers who never liked lifting who love the timed competition.

In addition, do need to work it around the technique of your athletes. We do Hex bars and High pulls because they are easier to teach than regular deads and cleans. We have been doing a lot of dumbell swings and snatches too. Pretty easy for Wreslters to pick up.

Perhaps, what I like best avout this site/subculture is the willing ness of everyone to offer help (and the libertarian politics)

RIP Dad. Buried 15 years ago today.

Modified CFWU x 2
20 step lunge walk
5 knees-to-elbows

1/2 week continues

For time:
65 pound Thrusters, 25 reps
25 Pull-ups
65 pound Thrusters, 15 reps
15 Pull-ups
65 pound Thrusters, 10 reps
10 Pull-ups

Total time = 11:01

As RX'd 25:57

65# Thrusters – 50 reps, broken sets
50 Pull-ups – broken sets of 10 each
55# Thrusters – 30 reps, broken sets
30 Pull-ups – broken sets of 10 each
55# Thrusters – 20 reps, broken sets
20 Pull-ups – broken sets of 10, 7, 3

I even broke the exercises I was only thinking about into sets. GOSH! Felt like a weak outing. No excuses, I know, but I just came off a couple of days of generally feeling like crap. Very low energy levels and body aches.

Time: 18 minutes – Completed through second complete set of 30 total thrusters.
24 minutes - Took break to put 4 kids to bed and finish homework. (Wife had to leave the house unexpectedly.)
8:04 – Completed workout—wiped!

Bwt:175

For time:
65 pound Thrusters, 50 reps (broken in 10s)
50 Pull-ups (broken in 7s)
65 pound Thrusters, 30 reps (broken in 10s)
30 Pull-ups(broken in 6s)
65 pound Thrusters, 20 reps(broken in 10s)
20 Pull-ups(broken in 7s)

Time: 33 minutes. Working through a bad cold, so I took it easy on my system by taking time to catch breath. On positive side, I'm psyched to be doing full squats. Thrusters are a lot harder when you go down all the way (duh!). My legs were already sore (did Filthy Fifty yesterday), so I'm sure I will be hurting tomorrow.

CFWUx3
BW 234
1/2 WOD
17:33

Man am I out of shape. Freedom...horrible freedom. I'll get back there!

Sorry, Coach!

-Dennis

BW: 193
Age: 26
Time: 20 mintues

I did not write down the protocol before I started, so I did 60/40/20 reps (40 more than prescribed) for each exercise...idiot!!!

65lb Thrusters x 60 reps (broken)
Kipping Pull-ups x 60 (broken)
65lb Thrusters x 40 reps (broken)
Kipping PU's x 40 (broken)
65lb Thrusters x 20 (not broken)
Kipping PU's x 20 (10, 5, 5)

Off because of sick kids, travel, Grandpa’s funeral, travel, 28 hour shift and bronchitis.
First day back:
Thursday 061207
For time:
65 pound Thrusters, 50 reps
50 Pull-ups
65 pound Thrusters, 30 reps
30 Pull-ups
65 pound Thrusters, 20 reps
20 Pull-ups
Scaled as follows 45lbs, reps 25, 15, 10 – time 9:50

Glad to see you back Kegger!

50-65#thrusters
35-PUs 15 assisted PUs
30-65# thrusters
30-assisted PUs
20-65# thrusters
20-assisted PUs

20:45

19:01 I'm completely in awe of these people posting times in the 12 min range. Are those real pull ups?

Reading these posts just fires me up even more. I'm gonna hit sub-15 min next time.

Bring it on!

M235#/44yo

Time 26:35
-60#gravitron first 30 pullups
-80#gravitron last 70 pullups

Jump Rope: 3 x 50 singles
CFWU: 3 x 5 reps (2 for pullups)

For time:
65 pound Thrusters, 50 reps (unbroken) 2:34
50 Pull-ups (2 sets x 5 kips, 8 sets x 5 jumpers) 7:50
65 pound Thrusters, 30 reps (3 sets x 10) 4:26
30 Pull-ups (6 sets x 5 jumpers) 4:20
65 pound Thrusters, 20 reps (unbroken) 2:07
20 Pull-ups (4 sets x 5 jumpers) 2:44

24 minutes. Haven't eaten much in the last few days, coming off of the flu that I got after Crossfit Total. Sucked wind hard during and after workout, heard pukie pounding on the door, but I didn't answer. Had to go to jumping pullups to keep the met-con aspect of workout up. Still slow as hell. Nowhere to go be up (down in time).

Mobility and stretch

I have been doing crossfit for about three months now. Today was awsome I did the workout with what seemed like ease. My energy level has increased huge and my pullup numbers are getting great. I had so much energy later in the evening I ran jogged home from my fiance's place in one and a half feet of snow. On the way back I pushed to cars out of a snow bank.... BOOH YAH!

Getting back into CF after coaching HS football these past few months...

...fat and nasty

WOD as rxd: 29:29

Felt great during the workout and right after. I Sat down for about an hour and when I got up my legs were jello.

BW 200
Age 36
As Rx'd 08:45

Today is Fran variation day! :)

I did Fran today with a Psycho twist. The Brand X trainers in today's 6:30 class decided we'd do random rounds/rep. The person performing did not know how many rounds or reps they would have to complete in the round until their partner said DONE on the thruster round. Then they did the same number of pull ups for the round - repeat until 45 reps of each are completed.

So my rounds were 20-9-11-5 = 45

6:17 with 45#

(1:22 faster than my last attempt with 45# in september.)

Completed with 70lb kb due to logisics

20.18

had some assistance on the last two sets of pulls as I was fried from murph!

5'4 155 24 y.o

as rx'd

17:18

no kipping on pull-ups

bw 190
age 29

As rx'd 19:03

M/37/176

First time.

As Rx'd: 27:09

Strict pullups. Sets very broken, but did all reps. Pullups slowed me way down.

30:00

jumping pullups

Ouch! 28 minutes. getting in the hang of things. 44YOM 172LBS

jumping pullups

18:25

Wee, that was painful. Had to break up the thrusters. Just getting started on CrossFit. OOOrah

bwt 205lbs
As Rxd 8:35

Bwt 188 27M
As Rx'd 25:55, had to wait for equipment really messes up the rhythm of the workout

Used 15 kgs dumbells.

23:28

As Rx'ed 22:30.

Ran into two maniacs in the weight room, and did their circuit routine. Didn't puke this time though.

Jen 53# and Jumping Pullups 14:47
Paul Rx 19:49

Bwt: 135

As RX'd

23:55

BW: 203

65lb. - Thrusters - 50 alternated with 5x10 pullups
30 (broken)
20 (broken)

Pullups - 50 (5 sets of 10)
30 (assisted)
20 (assisted)

ADVICE/QUESTION

Any advice on increasing "pullup max" been crossfitting for over a month now and can't seem to increase than number.

The question............. for the WOD is it better to take 40 minutes and eventually blast out all 100 pullups or do it in less time and use asitance to get 50, 30 20?

Any advice appreciated. Thanks.

Krista
45#= 10:21
Brock
As Rx'd=18:01

Easing back in...did this yesterday
As Rx'd
15:43

For time:
65 pound Thrusters, 50 reps
50 Pull-ups
65 pound Thrusters, 30 reps
30 Pull-ups
65 pound Thrusters, 20 reps
20 Pull-ups

as Rx'd 16:45

17:20 as rx'd

BW-197
As Rx'd
19:03

BW - 230

For time:
65 pound Thrusters, 50 reps
50 Pull-ups
65 pound Thrusters, 30 reps
30 Pull-ups
65 pound Thrusters, 20 reps
20 Pull-ups

100# assist on Gravitron
20:00

183# 39 Yrs old, Newbie to Crossfit

16:39

29:56 Seems high compared to what everyone else's. Oh well.

40 yo/BW - 176
Run 1 mile to gym

65 pound Thrusters, 50 reps broken 10x5
50 Pull-ups #40lb gravitron assist broken set
55 pound Thrusters, 30 reps broken set 15x2
30 Pull-ups #50/60lb gravitron assists broken set
55 pound Thrusters, 20 reps broken set 10-5-5
20 Pull-ups #40lb gravitron assist broken set
time: 26.20

Stumbled 1 mile home

Did first round of 50 pullups, and re-ripped the callouses that I had ripped open doing Murph. Drove on and did all of the Thrusters, but decided to let the hands heal. Didn't keep time after the decision was made to only do thrusters, but I was definitely crushed after.

44 y/o bw - 195
CFWU
WOD 24 min

Age: 41
BW: 164

CFWUx3 (minus pullups)
As RX'd

19:57

Team Lakeland
Neil
Brand X Pack w/an extra final round
14:16

Jen the sandbagger...
Brand X Puppy (w/beginner pullups and 30lb Thrusters)

10:25

M/26/170
CFWU x 3
WOD as RX +
50 x 65lb Thrusters
50 x Pullups
20 x 80lb Thrusters 10 x 70lbs Thrusters
30 x Pullups
20 x 70lb Thrusters
20 x Pullups
WOD - 40:00

15:06 as Rx'd

For time:

65 pound Thrusters, 50 reps
50 Pull-ups
65 pound Thrusters, 30 reps
30 Pull-ups
65 pound Thrusters, 20 reps
20 Pull-ups

18:38

You guys are my motivation. I mean, I've always been strong, but I've never been Crossfit strong. I love having something to strive for. Sub 8 minutes. That'll be the day!

1/2 week continues

For time:
65 pound Thrusters, 25 reps
25 Pull-ups
65 pound Thrusters, 15 reps
15 Pull-ups
65 pound Thrusters, 10 reps
10 Pull-ups

Total time = 10:30

My son and I did the "Pack" version. No bar so I improvised with 1.5 pood KB(53lb'er). Time 16:15.

Thrusters (45)
Pullups (45)
Thrusters (25)
Pullups (25)
Thrusters (10)
Pullups (10)

3 minute warmup with Jumprope. Skill work with PVC also.

Age 26
BW 153

As rx'ed,

27:37

Humbled, and impressed with the fitness level of this community.

completed this one in 12:43. Last 20 pull ups were burning me out.

Thrusters 65#
PU, 80% jumping
17:55
Happy to break 20. Would be there until breakfast if I did non-jumping PU ;=)

Forgot to post yesterday:

As rx'd.
27:11

Felt pretty crappy during this workout but kept going.

late add: did on Friday - as rx'd: 17:04

sub'd 44# of db
24:13

16:59 as RX'd

34:45

BW:230/42

WU
run to gym
WOD
partitoned thrusters and PU
19:18

50 thrusters 65 lbs
50 pulldowns 130 lbs
30 thrusters 65 lbs
30 pulldowns 130 lbs
20 thrusters 65 lbs
20 pulldowns 130 lbs
15:45

CFWU x3 w/o PUs.

Subbed Jumping pull-ups after first ten to keep going. Thrusters as Rx'd. 18:57.

19:57 as rx'd. Legs are still thrashed after doing the Grand Canyon rim to rim and back in 20 hours.

25:00

ran 1 mi
50 thrusters 35 lbs
5 pullups (straight -pullups- NO assist for the first time ever!)
30 thr- 35 lbs
5 pullups (all broken until the end)
10 thr - 35 lbs
5 pullups
10 thr- 45 lbs
5 pullups
15 min on elliptical
100 sit-ups

44, 5'11", 200lbs
50/50, 30/30; broken sets and mostly jumping pullups
24:52

Age 51/BW 240#
As rx'd (20:53) This was tough, all pullups and thrusters broken (mostly sets of 10).

posting a day late...15:27

18:48 - a great workout, just didn't bring it today

14:20

21:35
Back at Home

brutal, i loved it

Jeff: 13:15
Charity:Sub 45# Thrusters-16:50

as rx'd 8:35
bwt 195 ht 5"10

gonna see the doctor, something is off, depression?

30/20/10, broomstick thrusters and jumping ring pullups

13:42

Subbed 45 lbs

17:05

next time 55 lbs

As Rx'ed: 14:54

First time poster.
5'11"/180lbs/38 Years Old/USAF CCT
As Rx (could not do 65lb thrusters 2 months ago)
pull ups-kipping, change grip every 5 reps from pull up to chin up to deadlift style opposing grip and repeat to goal
50 65lb thrusters (sets of 10, 5-10 secs rest)
50 pull ups (sets of 10 or 5, 3-5 secs rest)
30 65lb thrusters (sets of 10, 10-20 secs rest)
30 pull ups (sets of 5, 3-5 secs rest)
20 thrusters (sets of 5, 10-20 secs rest)
20 pull ups (sets of 5, 3-5 secs rest)
Time 22:15
I love the fact that everyone works the same weight/reps for time. Nothing matters but the bottom line-how long did it take YOU to get the work done!

24:54 as rx'd

feeling pretty crappy when I started this one. I spent all yesterday at the Mass state Police barracks volunteering to help the troopers practice their field sobriety tests. basicly I just drank Beer from 9am -2pm and ate potato chips all day, then napped ate some chinese food and went back out and drank more. Yea didnt really have the proper fuel in my tank today.

BW = 240
Age= 23

WOD As Rx: 23:17

going back to bed now

thrusters as rx'd, scaled the pullups

50x65lb thruster
35xpullup (very broken, jumping after 10)
30x65lb thruster
25xpullup (broken, jumping after 5)
20x65lbthruster
15xpullup (all jumping)

time 18:45

27 minutes. Assisted pull-ups. Thrusters at 60Lbs

17:33
for pu's did 1/2 number of thrusters

29:03

GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

19:37

Used 40 lb barbell for thrusters. Went light due to injury to 5th thoracic.

GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

16:30
sub 45# thrusters
wu=30 min hard eliptical run
yoga to end

age20 bw150

55lb thrusters
pull-ups are killing me: broken into sets of 3-4, 5-10 sec rest between each...
time 20:45

21:45

As Rx'd 22:53

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

23:28

cfwux3 (-pullups)

as rx'd 28:39

posting late.did on 12-09-06

29:18

18:35 - w/ assisted pu's

Late posting because I've been knocked out of the saddle by early-winter illness. Will spend the next couple of days catching up on the WODs.

Age: 38
BW: 185
As Rx'd: 20:21.

More better faster

First ever Xfit WOD! I took forever but at least I finished as Rx'd in 34:50. The first 50 pull-ups killed me.

31:45. Tough one.

First 50 PU mostly kipping, a few toe-push assisted, Last 50 all jumping.

100 Thrusters as rx'd. Last couple reps very difficult.

M/33/195

As rx'd 26:42.

10:55 as rx'd

Managed 30 consecutive thrusters on the first round.

20:52
w/ a head cold

33yo 193 lbs
as posted but with 70 lb barbell
and very broken sets for pullups
28:45 min.

18:00.

Scaled to 40,20,10
16:04

modified 25min
65lb Thrusters + Pullups- 50 reps
" " +150 pulldown - 30 reps

22:05 min as rx'd.

m/39/193.5
16:32 as rx'd
pullups take me about 5min for 50 cause I don't know how to kip. about 20 in min. good workout.

BW 57kg

subbed JPUs for pullups
20kg thrusters

20:00

CFWUx3 (sub L-sit for PUs)
25 minutes (approximate was 20 Thrusters in before looked at clock so estimated at 2 minutes in)
20-15-15 Thrusters
15-10-10-10-5 PUs
10-10-10 Thrusters
12-12-12-4 (oops did 40 PUs)
10-10 Thrusters
10-6-4 PUs

half wod
been away
8.50 with 30kgs

Age 40
weight 224
for time of 8:15
65lb thrusters (20 )
jumping pullups ( 7)
65lb thrusters (10 )
jumping pullups ( 4)
65lb thrusters (10 )
jumping pullups ( 1)

23:13 as Rx'd

16:56 scaled down to 40-25-10 w/ 45# thrusters
substituted lat pulldowns due to shortage of pullup bars (only two) at gym, pullup bars inconveniently located near the two cable crossover stations. . . you know how that goes.

did this on 12/12

18:40

Ripped a huge hole in my hand, yummy.

Thanks!

15:40 as Rx'd.

32:38 as rx'ed
Thrusters broken into sets of 15, 12, 10, whatever.
Pullups broken into sets of 7,6,5,4,3,2,1,½,¼ and a few sets of "hanging on to the bar and squealing like a stuck pig". While interesting, this last technique appears to have few practical applications.

44:06
felt horribly nauseous during the thrusters.

17:23

Did 30, 20, 10 @ 22 minutes. I felt like such a wus until I threw up. Then figured, "hey, if I worked myself to pukey, then I earned at least a few brownie points."

22:30

m 34 bw 164

Sub 45 lbs instead trying to break 15 minutes.

Finished in 16:23.

Did the Thrusters as rx'd
Did only 25 PUs per round.
I still suck at PU's, but am getting
better.

22:13

age 17 bw 165

17:02 as rx'd

subbed 25lb dumbbells for 65lb barbell
19:26

Time: 26:53

Strict Pull-ups
BWT:170