December 28, 2006

Thursday 061228

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

Post time to comments.


Enlarge image

Maintaining mid-line stability to assist functional movement is "core strength".

Posted by lauren at December 28, 2006 4:58 PM

usually they dont look so bad on paper, but i think im going to die.

Comment #1 - Posted by: Schactler at December 27, 2006 5:09 PM

Holy mother, this one looks like a doozey.

Comment #2 - Posted by: gaucoin at December 27, 2006 5:14 PM

A three round Jackie, eh? I thought one was bad enough...

Comment #3 - Posted by: bozman at December 27, 2006 5:18 PM

i don't think the timer on my watch goes that long... :-p fun

Comment #4 - Posted by: J at December 27, 2006 5:22 PM


Well done! Crossfit is now a key player in the new Marine Corps Concept of Functional Fitness.

Now if we can get the rest of us Air Force types on board...we might start looking good in our Blues!

Dave Xfitting in Omaha

Comment #5 - Posted by: XFit in Omaha at December 27, 2006 5:42 PM

i don't have a rowing machine what is a good sub for that?

Comment #6 - Posted by: robf at December 27, 2006 5:56 PM


Always check the FAQ. It's got loads of essential info:

Comment #7 - Posted by: Tim at December 27, 2006 6:02 PM

X-Fit in Omaha...careful what you wish for. Funny thing though, the gym at the AFB in DC has $50,000 to set a Crossfit style gym in one of te raquetball courts. We have it pretty good in the AF...most of the gyms have everything we need to do Crossfit. If the service adopted it...believe me, it would get weak in a heart beat.

Comment #8 - Posted by: CCTJOEY at December 27, 2006 6:11 PM

Dave at xfit in Omaha and CCT Joey,

I am an old retired guy from a very cool unit in the Army. I now live in a beautiful place near a Navy Base. I use the gym there every day. You would not believe the push back I get from the staff here. Every request for every piece of equipment that I have put in has been denied because of safety concerns. What crushes me more is that Coronado has probably the best gym and physical training facilities in Spec Ops. I have offered to buy climbing ropes and make wall ball boards but they will not even consider it. My current track is to find and talk to as many guys and girls as possible who work out hard and tell them to check out cross fit. I believe that if I can have 50 or 100 people ask every day for the same equipment that I ask for, we may get it. That's my story and I'm sticking to it.


Comment #9 - Posted by: Billy at December 27, 2006 6:31 PM

hey billy (#9),
A couple of my buddies and I work out at the Coronado gym too, so we will start asking for the equipment. Maybe we will get at least a climbing rope.

Comment #10 - Posted by: tim at December 27, 2006 6:41 PM

I just watched the "Miami Vice" DVD. Is it just me, or was that Annie co-starring as one of the good guys?

Looking forward to this challenge tomorrow.

Comment #11 - Posted by: bingo at December 27, 2006 6:53 PM

Billy (#9):

Sounds like it's time to clear the car out the garage or carport...

Comment #12 - Posted by: Brian Mulvaney at December 27, 2006 7:08 PM


Yeah, I have seen some of the facilities ya'll at the STSs have. Indoor climbing walls, indoor helicopter mock-ups (fast rope included of course), PT pits and so-on. Pretty nice digs from what I've seen. And Hurby has nicer gyms than most AF bases. Yeah, I'm just jealous. But I really don't believe CrossFit will catch on in the "Big Blue". Though the AF has improved it's policies on PT, the big Air Force's motivation and inclination towards serious PT is still very much lacking to say the least. Not to pigeonhole everyone in the Air Force. But I think Crossfit will likely be confined to the special operations types. As always; that's just my opinion.
QA4, Afghanistan

Comment #13 - Posted by: willski52 at December 27, 2006 7:14 PM

I meant #8-CCTJOEY. Yes, I'm an idiot.

Comment #14 - Posted by: willski52 at December 27, 2006 7:16 PM

To put Jackie (times 3) in perspective.

Comment #15 - Posted by: dan colson at December 27, 2006 7:39 PM

For today's WOD, if one can't do 30 pull-ups straight, is the idea to do small intervals with rest in-between until you call pull-off 30? Or, should I be looking to do some sort of assited-pullup for 30 straight?

Comment #16 - Posted by: Eddy at December 27, 2006 7:42 PM

gaucoin- I just read about your good news, congratulations!


Comment #17 - Posted by: jknl at December 27, 2006 7:46 PM

Whew...That one is going to leave a mark...OUCH!

Comment #18 - Posted by: RandyG at December 27, 2006 7:49 PM

what setting should the C2 rower be at?

Comment #19 - Posted by: Anthony from Ottawa at December 27, 2006 8:06 PM

nevermind i found it...

Comment #20 - Posted by: Anthony from Ottawa at December 27, 2006 8:10 PM

Comment #10 Tim way to go, on getting the gym to hopefully step up.

Comment #12 Brian thanks for the e-mail. My wife and I have already drawn up plans and are buying the equipment one piece at a time :>)

Also, this WOD will be most excellent! I will have to cheat on the pull-ups though, 90 is way, way past my ability for now. I bow to all who will put "as rx'd" tomorrow.


Comment #21 - Posted by: Billy at December 27, 2006 8:10 PM

That position that Eva is in, my college football team called those "Buffalo Hunters" we would have to hold them for minutes on end. Great exercise for pain, but also for building strength.

Comment #22 - Posted by: Mr. White at December 27, 2006 8:17 PM

I just noticed that the time above the calendar on the crossfit homepage is ahead by one hour. OR crossfit is from the future :>)

Comment #23 - Posted by: Billy at December 27, 2006 8:19 PM

Wow...this WoD makes me want to crawl into a hole and never come out.

On the other hand, Crossfit is (kinda) being implemented in the USAF...I know because I'm a PT leader and everyone in my squadron is required to do what I tell just gotta start the revolution from the inside out.
The base UFPM is on board too...he's been a great help. Try getting that person to help you out, they can open doors you didn't know existed.

Comment #24 - Posted by: PT at December 27, 2006 9:02 PM

My body hurts just reading this.....

Comment #25 - Posted by: Grant Lloyd at December 27, 2006 9:04 PM

Billy (#22): Sharp eye on the clock. You may be the first to have pointed that out. We'll get it fixed. Thanks!

Comment #26 - Posted by: Brian Mulvaney at December 27, 2006 9:10 PM

#9 Billy. Coronado of all places! Sounds like Demo Dick Marcinko was right when he was bemoaning the influx of wunderkind careerist types into spec op. it's been a whilel since I was at Bragg and cross training with the green beanies, but Im sure that haaving spec ops designated as an officer branch hasn't helped their situation. K-

Comment #27 - Posted by: kman at December 27, 2006 9:16 PM

thanks for the info guys, i will check the faq page

Comment #28 - Posted by: robf at December 27, 2006 9:20 PM

Took it easy today second day back after some serious holiday partying for the last week or so.

Row 1000
50 squats
30 pullups
Row 500
25 squats
15 pullups
Row 500
25 squats
15 pulls up


Lots of jumping pull ups

C2 damper set on 10 because I really had no idea what the difference was until I was finished the workout and researched it.

Comment #29 - Posted by: pjminni at December 27, 2006 9:27 PM

CrossFit is making more inroads up north here in Canada too! This one is going to hurt.
By the way..where is that photo taken? I see the British Columbia and the Quebec Provincial flags as well as an England flag.
Oh and fine form too...!

Comment #30 - Posted by: jon at December 27, 2006 9:38 PM

Maybe all of the ST's "stupid careerist officers" have other things to think about instead of buying better gym equipment: like fighting the WOT. You sound like a real genius.

Comment #31 - Posted by: cor at December 27, 2006 9:58 PM

#30 Cor. Please quote me accurately. Interpetations of what I say are yours and yours alone. as for "fighting the WOT" thats what us sergeants are for! Stay outta the way and we'll git er done! Cur, I mean sir. (insert left handed salute here) K-
P.S. keep on thinking about those "other things" we appreciate it.

Comment #32 - Posted by: Kman at December 27, 2006 10:52 PM

Nice to see the English flag in the background! Finish my cup of tea and then start i think. Gosh this is going to be fun!!

Coach and team...thank you for all you efforts. This is the fittest i've been since initial training (and probably ever!)


Comment #33 - Posted by: JonM at December 27, 2006 11:20 PM

As for USAF, the revolution has begun at the Academy...future leaders sold...future program developed.

Comment #34 - Posted by: nacho at December 27, 2006 11:22 PM

Looking GreatEva!!

Not bad for a 31 year old



Comment #35 - Posted by: patty at December 27, 2006 11:27 PM

#30, that is the last cert held at CrossFit San Diego. It was kind of a tradition they had to collect visiting CrossFitters national flags so i took 'ol Saint George and his cross for them when we visited on honeymoon! Great facility and awesome people.


Comment #36 - Posted by: karl at December 28, 2006 12:46 AM

As rx'd 47:20.( Daren't read anyone elses times, found this one really hard)


Comment #37 - Posted by: JonM at December 28, 2006 1:04 AM

300 SDHP. lordie, lordie, lordie.

Comment #38 - Posted by: dammit at December 28, 2006 1:51 AM

27:31 - as RX'd. Good strong 1000 meters the first round; the next two were much slower. Breaks as needed on thrusters, no breaks on pullups.

Comment #39 - Posted by: Kelly Moore at December 28, 2006 3:09 AM

Luckily, we had to scale it down due to one rower.

500 Row
50 thrusters @ #45
30 Pull-ups

PJ and Glen 27:00
Vance 29:00

Comment #40 - Posted by: PJ NH at December 28, 2006 3:10 AM

Hello Eva,

Great picture.

Happy New Year.


Comment #41 - Posted by: Javier at December 28, 2006 3:36 AM

New to crossfit. For the 45lb thrusters, is that 45lb dumbbells, 45lb barbell, or 45's on each side of a barbell? Thanks for any input.

Comment #42 - Posted by: Chris at December 28, 2006 3:37 AM


subbed 800m run for the rowing, all sets of thrusters and pullups broken. This was tough.

Comment #43 - Posted by: rpo at December 28, 2006 3:45 AM

To my US Air Force Bretheren posting on the CrossFit board...

CrossFit Jihad!!!

I'm at Wright Patterson AFB in Ohio, and have been bugging the crap out of everyone at my command and the Pentagon to implement CrossFit in our PT workouts. I even do a little grass roots assvertising at the gym with my "X-Fit" shorts. If everyone's going to stare at me for doing odd stuff like HSPUs and TGUs, then surely they'll read the back of my shorts...

I am a PT leader (not a big surprise) and when it's my show, it's 100% CrossFit. My geeks love it for the economy of time. I preach the gospel according to Coach. Nutrition, Anerobic vs. Aerobic, weight lifting, 100% effort, and above all the truth... Having been to the sandbox, I know first hand USAF PT standards are woefully inadequate. and in the real combat world it can get you killed FASTASTHAT.

Anyone I spy who seems even remotely in shape gets email forwards from me about CrossFitness, and I routinely send links from I've gained more than a few X-Fit converts from DC to North Carolina. I've found a few CrossFit brothers over the typically abandoned C2 rowing machines, and am getting connected to other CrossFitters at WPAFB. I'm cherry picking a hot looking group of natural competitors to form the core of the Jihad. My cup will overflow when I get that hot looking MMA guy from JuJitsu class addicted...

I suggest that all of us sissies in Blue go after PA to send a reporter and photographer out to the gym to cover a hard core WOD staged amongst the X-Fit Bretheren. When the rest of the skinny armed and soft bellied blue suiters pick up a base paper to peruse over their decaf caramel lattes, I bet they'll spit up their almond biscotti in shock. Yes, Virginia, it IS possible to be Hollywood fit in such little time. Even as we wear our lame polyester pants and windex shoes.

Semper CrossFit!

P.S. I fear this WOD, and yet I find myself strangely drawn to it...

Comment #44 - Posted by: karen douglas at December 28, 2006 3:49 AM


45 barbell.

Good luck,


Comment #45 - Posted by: Kevin Rogers at December 28, 2006 3:57 AM

Another CrossFit USAF female here! I've met one other person here at Goodfellow who does CrossFit, and he's in the Army. I tell people about it too, but they mostly think I'm crazy. My boss said I was training to be a Navy SEAL. Oh well.

Comment #46 - Posted by: t at December 28, 2006 3:59 AM

#44 Karen

Great post! I've been trying to preach Crossfit at the grassroots level up here as well.

I've only found one drawback: those previously unused C2 rowers that were once so accessible are starting to get busier!

Per Ardua Ad Crossfit,

Comment #47 - Posted by: Sam_M at December 28, 2006 4:08 AM

BWT=282.5, 43 yoa

subbed 65# thrusters and jumping pull ups


Comment #48 - Posted by: Kegger at December 28, 2006 4:17 AM

Comment #11 should be Nicole, not Annie (who's picture came up on the main page just as I was posting)...what a stupid I am...

Comment #49 - Posted by: bingo at December 28, 2006 4:34 AM


Comment #50 - Posted by: MSR at December 28, 2006 4:36 AM

Ouch. Can barely type...

Did BrandX 'pack' WOD with SDHP's.
Three rounds of:
100 SDHP's
45# thrusters x 30 reps
20 pullups (assisted with green band)

In retrospect, I should have done 30 reps with the assistance but at the time I just wanted to finish as fast as possible!

Time 40:25
BW 175
Age 28

Comment #51 - Posted by: Mike Mc at December 28, 2006 4:38 AM

as rx'd 35:40

Comment #52 - Posted by: strut at December 28, 2006 4:53 AM

PJ (#40):

Good job, guys! Next stop: Rx'd. Go Crossfit Newport Rec!



Comment #53 - Posted by: Jon Gilson at December 28, 2006 4:57 AM

Which reminds me...

PJ Lovely does his first MU:

Congratulations, buddy!



Comment #54 - Posted by: Jon Gilson at December 28, 2006 4:58 AM

#16-Eddy:was going to suggest you check Brand X for scaling.
#9-Billy: squeaky wheel gets the grease.
#47-Sam: keep spreading the word & perhaps the day will come when we can have a party

Comment #55 - Posted by: Mike_M in Ottawa at December 28, 2006 5:00 AM

Holy smokecheck.

32:13 w/ jumping pullups 1/2 way through 2d round and all of third.

Comment #56 - Posted by: neocross at December 28, 2006 5:13 AM

39, 200

As Rx'd

3 rounds
1000 m row
45# x 50 thrusters to 12 inch box
30 pull-ups

Time 26:46

This was a great workout!

Comment #57 - Posted by: Juan Epstein at December 28, 2006 5:18 AM

First WOD in some time.
1000 m row
15KG Thrusters
Kipping pullups.

All sets broken.
Approx 35 minutes.

Comment #58 - Posted by: Ger at December 28, 2006 5:19 AM

#44 Karen,

your CrossFit Jihad cracked me up! I am stuck in C-town but if I were in Dayton I would quickly join your ranks as my recent CF jihad have left me ostracized from one gym so far!

Comment #59 - Posted by: dbones at December 28, 2006 5:30 AM


35:10 w/strict pullups and super deep squats

Glad to see some Air Force peeps chiming in. And yes, the USAF PT gear is pretty awful. I had to wear it once and it gave me the worst wedgie. I spent more time trying to unwedge myself than actually PTing. Thank goodness I don't have to wear it.

QA4, Afghanistan

Comment #60 - Posted by: willski52 at December 28, 2006 5:31 AM

I've been lurking on here for over a year, but never posted; been x-fitting about that long as well, though tempered to my needs. But I now find an excuse to post - #46, "t's" post, about her boss' comment.

I'm a Combatives instructor with the Army stationed in Korea and one day in the gym one of my peers asked me why I trained so hard. No, actually, I think he asked it like, "What are you training for?", to be similiar to what "t's" boss meant.

I replied that I'm just training, like, it's a normal day for me. He shook his head and left.

The thought I have today as I read through these comments is this:
There is a reason that crossfit will remain a SOCOM modality and it is this same reason that the larger communities of our services will never officially drink the juice. The reason is that to be a good crossfitter - hell, to even be a horrible one - one needs a certain amount of self-motivation and drive; the same self-drive that gets one into SOCOM in the first place. Across the boards, our paper-pushers are not the same kind of person as our direct warfighters - period. Not trying to knock anyone or any lifestyle, but it is what it is.

I truly enjoy this community. Thanks.


Comment #61 - Posted by: Al at December 28, 2006 5:32 AM

28:41 - I had to wait on the rowing machines to start the 2nd & 3rd rnds. - no big deal though.

Awesome workout.

Comment #62 - Posted by: JeffT at December 28, 2006 5:37 AM

I knew I should not have done any extra p.u. yesterday for fun...The crossfit gods were watching...dang it

Comment #63 - Posted by: Mike in Rochester at December 28, 2006 5:38 AM

42:16 as Rx'd
all thrusters and pullups broken up. Strict pullups

Comment #64 - Posted by: David Osorio at December 28, 2006 5:42 AM

What should the row resistance be set to and where can I find it for future use?

I am a Marine Corps Martial Arts Instructor and we have been doing functional PT since 2003, but CF delivers the best overall results I have seen. So far I love CF.

Semper Fi

Comment #65 - Posted by: Jay at December 28, 2006 5:54 AM

27:46 as rxd

each round of thrusters 25+25
each round of pullups 12+10+8 (alt. grip)

Comment #66 - Posted by: jpf at December 28, 2006 5:58 AM

3 rounds?! Sounds like we're being punished.

Only had 40# and no rower

Completed 2 full rounds in 25:00 before I ran out of time and moto.

Comment #67 - Posted by: Nature Boy at December 28, 2006 6:04 AM

As Rx'd



Comment #68 - Posted by: Speal at December 28, 2006 6:11 AM

33, 205

CFWUx3 (no PU)

Thrusters broken into 5x10/round
PU broken into 2 rep kipping sets, trying to get the movement down.

Comment #69 - Posted by: Einbasrah at December 28, 2006 6:16 AM

Jay #65: damper typically set on 4 or 5 in order to more accurately approximate the resistance of actual water. Info can be found in FAQ. Welcome aboard!

Comment #70 - Posted by: bingo at December 28, 2006 6:16 AM

hey for u coronado guys there are plenty of ropes on the teams side of NAB, and I'm pretty sure anyone can use them, oh and some of the teams at coronado have full cf facilities, I guess the base figures the average joes on the other side won't really use cf stuff, but pretty sure u all will receive if u continue to ask.

Comment #71 - Posted by: mike at December 28, 2006 6:20 AM

Subbed 100 sdlhp for each round of row. The rest as rxed: 26:09

Comment #72 - Posted by: tommyg at December 28, 2006 6:23 AM

What do you Sub. The row machine with?????????

Comment #73 - Posted by: jamie at December 28, 2006 6:29 AM

100 sdlhp at what weight,? and aren't 45lb thrusters just using the bar?

Comment #74 - Posted by: jamie at December 28, 2006 6:35 AM

subbed sdhp for rowing

22:34 for two rounds
36:42 for three rounds (estimate)

Comment #75 - Posted by: paulw at December 28, 2006 6:41 AM

This was rough. Not great sleep last night, feeling tired today. On empty stomach.


50 SDHP's
25 45# Thrusters
30 pullups

All broken, 3 rounds 8:30, 8:30, 10:00 sucks

Comment #76 - Posted by: John C. at December 28, 2006 6:45 AM

sdhp at what weight??

Comment #77 - Posted by: jamie at December 28, 2006 6:51 AM

Weak sauce this time:

25:37 to complete two rounds

coming off injury and extended break

Comment #78 - Posted by: JT at December 28, 2006 7:01 AM

Our first CrossFit WOD in Sarnia, Ontario...its been Russ and I for a year, now we have 3 more friends that joined us!

As Rx'd:

Russ - 36:15
Justin - 34:39

Franco - sub'd 45# thruters x 30, 20 jumping pullups

time = 48:10

this was his first workout with us...way to go bro!

Zoe - sub'd 30# thrusters x 30, 30 jumping pullups

time = 34:34

Daniela - sub'd 20# thrusters x 30, 20 jumping pullups

time = 36:15

Comment #79 - Posted by: Justin Farina at December 28, 2006 7:03 AM

To comment # 9 ,Billy from the "very cool Army unit", I am very happy for you out there in Coronado. If you are form such a cool unit in the army, mabye you know some of the cool guys in the navy over @ 5 on the wet side. Get in good with some of those guys. They have a crossfit gym already my man. Just use your "very cool army unit" networking skills. Later billy.

Comment #80 - Posted by: trip at December 28, 2006 7:07 AM



As rx'ed 34:50

Comment #81 - Posted by: Theresa & Mark at December 28, 2006 7:18 AM

That pic sows nice midline ...... oh, yeah, stability.

Comment #82 - Posted by: dae saran at December 28, 2006 7:18 AM

WOD 41:00
Very tough-sub jumping pullups at the end.


Comment #83 - Posted by: mspkfv at December 28, 2006 7:48 AM

BW 177


Did 1200 m row because the display monitor was saying that i was doing 1000 in 3:20, which is too fast, I'm guessing I was more in the 4:00 or 4:30 range.

Comment #84 - Posted by: Eric O at December 28, 2006 7:48 AM

29 min for 2 rounds

and I am sorry for whatever I did to desrve this and I will not do it again!!!!

Comment #85 - Posted by: Tracy at December 28, 2006 7:49 AM

This is the first time to do the crossfit wod and it was amazing. It's been about a half hour and I am still shaking. I finished in 38:15 with a 1/2 mile sub for the rower and weight-assisted pull-ups for sets 2 and 3. The bad thing is this was my first day back to the gym after a long week of drinking over the holidays. I guess this was my punishment for not doing anything.

Comment #86 - Posted by: Chris at December 28, 2006 7:50 AM

A day late...
60#/70#/75#/80#/80# right arm shoulder press w/db do to injury.
32min,5k(hmmm...each day gets worse)

Comment #87 - Posted by: Hugo at December 28, 2006 7:51 AM

35:40 as rx'd

Comment #88 - Posted by: dmarsh at December 28, 2006 7:57 AM

As Rx'ed



Still converting people deployed in Kuwait!

Comment #89 - Posted by: Ken Smith, Camp Buehring, Kuwait at December 28, 2006 8:05 AM

This one was tough.
Allie: male:bwt186
1:08:00 took rest between exercises. FINISHED!!!

Comment #90 - Posted by: Allie at December 28, 2006 8:30 AM


44:24 as rx'd.

CrossFit Oakland

Comment #91 - Posted by: Tim Rickards at December 28, 2006 8:30 AM

BRANDY: time 1:30:00, I F'nd finshed it. Need to work on breaking the plane for the 45 lbs thruster.

Comment #92 - Posted by: brandy at December 28, 2006 8:32 AM


Comment #93 - Posted by: *****TROOPER***** at December 28, 2006 8:43 AM

as rx'd 26:26 Wow!

Comment #94 - Posted by: brent colson at December 28, 2006 8:49 AM

Oh my god


subbed row for sdhp (note to self, I cant eve remember rowing feeling like this) 300 sdhp could probably be a workout on its own ha ha ha.

Anybody think tha SDHPs are a sck sub for rowing?

Comment #95 - Posted by: leon at December 28, 2006 8:56 AM

As rx'd.
Row's 4:02/4:12/4:13
Thrusters broken
Pullups kipped and broken
Total 31:32
Took about 30-40 secs to get to and from rowing machine

Comment #96 - Posted by: Jim D. at December 28, 2006 9:03 AM

9am group.

all three subbed 35#bar and used a green IW band for pull-ups.

Comment #97 - Posted by: Skip Chase at December 28, 2006 9:23 AM

sub 4:00 1000m
all broken sets
25x2 thrusters
8-12rep pull ups kipping

Comment #98 - Posted by: wich at December 28, 2006 9:32 AM

30:12 as rx'd. All thrusters and pu's broken 2-3 sets each. Time included about five 0:40 transitions to and from rowing machine (jogged), thus net time about 27:00.

Grueling Coach! Thanks!

Comment #99 - Posted by: ScottH at December 28, 2006 9:33 AM

For #61--I share some of your thoughts; however, please don't give up on the masses. We have plenty of Soldiers who want and need CrossFit but simply haven't been exposed. The three you convert this year will convert three apiece next year, and someday, either you, or them, will be in a position of greater influence, such as Bde/Bn Cdr or CSM.

Anyway, BW 174, Age 38, 37:50 as RX'd. This WOD was absolutely miserable....and great, all for the same reason. All sets of thrusters and pullups broken.

Thanks Coach!

Comment #100 - Posted by: Matt Shatzkin at December 28, 2006 9:39 AM

No Way do 100 SDHPs equal a 1000 m row!!! I reckon WAY HARDER. I found all of this concentrating on similar muscles.The row would have called in the anerobic system more. Chair pull-ups and dropped the weight to 15 kg after first set 26.50.
MALE 40 YRS . 183 LBS.

Comment #101 - Posted by: JamieBu at December 28, 2006 9:45 AM


as rx'd

brought elbows to knees on thrusters, rowers are downstairs so aprox 45 seconds to get to/from stations.

Comment #102 - Posted by: Ben B at December 28, 2006 9:50 AM

Subbed 1k run for row.
round 1: 45# bucket of dirt
rounds 2,3: 8 pound bar for practice

Comment #103 - Posted by: silence at December 28, 2006 10:00 AM

35:06 as prescribed at CF Oakland

Comment #104 - Posted by: Sam L at December 28, 2006 10:00 AM

as rx'd


Great workout. Thanks Coach.

Comment #105 - Posted by: jjg64 at December 28, 2006 10:04 AM

My fifth day attempting CrossFit exercises, and my first attempt at a workout of the day... I'm still working on getting proper form, so I move pretty slow through the exercises so I don't get sloppy or lazy. I feel really great knowing I have lots of room to improve :-)

I don't have a rower where I worked out today, so I cheated and just did the thrusters and pull ups.

3 rds of 50 rep thrusters with 45 lbs.
3 rds of 30 pull ups (a mix of kipping and dead hang)

time = ewww... about 45 min...

I tried Chelsea the other day and almost died after 11 rds in 30 min... and I was supposed to do 30 rds in 30 min?! I love this stuff :-)

Comment #106 - Posted by: Brad VanHorn at December 28, 2006 10:12 AM

Does anyone know of a CrossFit in Bakersfield, CA?

Comment #107 - Posted by: Justin at December 28, 2006 10:22 AM


This one didn't even look good on paper.

Total: just under 35
Row times:
3:25, 3:40, 4:02
Round 3 was a struggle.

Comment #108 - Posted by: davej at December 28, 2006 10:27 AM

rd1 8:30
rd 2 20:00
rd 3 32:21

Comment #109 - Posted by: dan colson at December 28, 2006 10:28 AM

50 yrs/170lbs.
35:47 as rx'd

Comment #110 - Posted by: Steve Lobotsky at December 28, 2006 10:29 AM

Scaled to 30 thrusters and 20 PU per round (BrandX Pack version)

39 min - rd 1 : 9 min , rd 2 : 13 min , rd 3 : 17 min

Reality hit on the row of the second round and by the third round I had difficulty keeping myself from collapsing on the floor at any moment. Which I did anyway after 10 reps of thrusters...

Comment #111 - Posted by: Tamas at December 28, 2006 10:41 AM

As Rx'd


44 yom 215 bw

did 1 hour yoga class for warm up :)

Comment #112 - Posted by: Fireman Rick at December 28, 2006 10:47 AM

33.17 as rx'd


Comment #113 - Posted by: karl at December 28, 2006 10:51 AM

bit of more than i can chew. onky manamged 1 round of brand x pack in 14:55, should have scaled back to puppy. sub'd 100 sdhp for rowing. too much for lower back

Comment #114 - Posted by: Jack S. at December 28, 2006 10:55 AM

Ouch...I drank too much yesterday, and came REALLY close to talking myself out of this. I probably should have :p


Comment #115 - Posted by: Jesse Woody at December 28, 2006 11:00 AM

This was a tough one... I wanted to keep my HR up the entire time, so I didn't do the entire rep range as rx'd... what I did was:

Row 1000 M
30 reps Thruster @ rx'd weight
15 Pullups

I think if I had done the full rep range I would have had to rest too much and HR would have dropped lower than desired.

I did the above for 3 rounds for a total of:


Tough workout, I'm glad my HR hit up to 170 BPM which usually doesn't happen to me with circuits, great stuff!

Comment #116 - Posted by: C at December 28, 2006 11:18 AM

As Rx'd ..
... except for breaking it into 5100 sets of 1.

* Sumo DL ChinRaises - sets of 12-20
* Thrusters - sets of 10-12
* Pullups - by 2d round, I was doing jumping pullups, sets of 5. by 3rd round, I was doing "grazing" chinups, that is, jumping with arms up, fingertips grazing the chinup bar, sets of 3.

I wonder when the next time is I'll be able to get my arms over my head to wash my hair.

20 min, 22 min, 24 min
total: 66 minutes

Comment #117 - Posted by: Hale at December 28, 2006 11:36 AM

WOD as Rx'd
round 1: 8.40
round 2: 10.56
round 3: 9.59
total: 29.36

Comment #118 - Posted by: Tom N. at December 28, 2006 11:41 AM

I'm an instructor at the fire academy, and many of us use or have used crossfit on a regular basis. There are also some NCO Academy instructors that use crossfit. We like to use crossfit workouts as templates to get students ready for the rigors of firefighting.

Comment #119 - Posted by: JS at December 28, 2006 11:57 AM

27 min flat as rx'ed.

Oooooh, Jackie Blue

Comment #120 - Posted by: gaucoin at December 28, 2006 11:58 AM

24:30 as rx'ed, no fifth gear today, battling a cold. I'm just glad I could beat gaucoin.

He's amazing.

Comment #121 - Posted by: OPT at December 28, 2006 12:01 PM

37 190lb
ran 1000m for rows


total 28:37

Comment #122 - Posted by: JackM at December 28, 2006 12:08 PM

I got so lightheaded after 2 rnds that I decided to call it a day.

subbed/scaled as follows:
800m treadmill run
50 x 45# thrusters
20 pus


Comment #123 - Posted by: Mark Brinton at December 28, 2006 12:09 PM

This workout was rough.......

bwt 195 lbs, age 22

Substituted 100 Sumo Dead Lift High pulls(SDLHP) for Rows at 45lbs

Here was the breakdown:
round 1 round 2 round 3
SDLHP w/ 45lbs 100 25,25,25,25 25,25,25,25
45lb Thrusters 30,20 20,15,15 20,15,15
Pullups 10,8,6,6 10,10,5,4,1 10,10,5,4,1

Total time: 45min

Comment #124 - Posted by: winheisman at December 28, 2006 12:14 PM

34 minutes as rx'd

Comment #125 - Posted by: Steve N. at December 28, 2006 12:15 PM

60, BWT 280. God bless all you CFers who can make it through three rounds of Jackie- I ain't even close! Mother! Pukie even came by for a brief visit.
2 rounds in 46:20- Rd 1- 20:05, rd 2- 26:15
Row on a weight-driven machine (only one available an yet another Air Force base--DM),100 reps per round w/25 lbs, pullups on a Positron w/100 offset. Only thrusters as Rx, and even then broken into sets of 10/15. Talk about room to improve!

Comment #126 - Posted by: peejay2 at December 28, 2006 12:24 PM

Bike v. row.
Bad math, only did 1/5 of mile per rd on bike.
Still struggled badly to finish WOD.


Comment #127 - Posted by: Rusty at December 28, 2006 12:24 PM

34:11, but substituted 800m runs for the 1000m rows. Weather was nice and wanted to run instead, plus we only have one rower and wanted to do this together. Glad I did! Rowing as rx'd would have definitely made this harder than it already was with the run substitute.

Kelley did this with me. She did 6-7 pullups unassisted each round, then went to the banded pullups to finish off. Also used 35# barbell vice 45#. Her time: 35:09.

Comment #128 - Posted by: Steve Rakow at December 28, 2006 12:28 PM


63 mintues as rx'd. (I'm disappointed in myself.)

Had to use the broomstick on the last round of thrusters.

I had the pleasure of meeting a fellow Crossfitter at the "Y", though!

Comment #129 - Posted by: Jason W. at December 28, 2006 12:37 PM

Lots of assists (jumping, gravitron 8) on PU after first round.

I'm certainly in way better shape than when I began this quest, but every time I start to believe friends and family who tell me what great shape I'm in Coach slips in one of these to remind me of the truth!

Comment #130 - Posted by: bingo at December 28, 2006 12:38 PM

This is 1 to remember...
Time: 27:43
lets not do that again for a while

Comment #131 - Posted by: Michael Gregory at December 28, 2006 12:42 PM

This is 1 to remember...
Time: 27:43
lets not do that again for a while

Comment #132 - Posted by: Michael Gregory at December 28, 2006 12:43 PM

Age 34
BW 148#

100 SDHP's 45#
50 Thrusters 45#
30 Pull-ups


Comment #133 - Posted by: Shawn B. at December 28, 2006 12:43 PM

33:15 as rx'd...great workout....

Comment #134 - Posted by: BobM at December 28, 2006 12:50 PM

30:54 as rx'ed net of stairclimb transition. Rows 4+, thrusters and pullups broken, pu's kipped w/ varied grips. Classic CF metcon. BW:176, YOA:58 Thanks, Coach!

Comment #135 - Posted by: john wopat at December 28, 2006 12:58 PM

31:15 as rx'd

Comment #136 - Posted by: Eric Brown at December 28, 2006 12:59 PM


sub'd 35lbs on thruster
sub'd 20 reps on pullups

Comment #137 - Posted by: MJB at December 28, 2006 12:59 PM


37:38 as Rx'd

Did some abs and back raises afterward. Great workout -- pullups were the sticking point for time, and pullup sets were broken.

Comment #138 - Posted by: Chris M at December 28, 2006 1:07 PM

36:07 as Rx'd

Comment #139 - Posted by: sbua at December 28, 2006 1:10 PM

30:55 as RX'd

Comment #140 - Posted by: Maggie at December 28, 2006 1:21 PM

Age 32
BW 150

42min as Rx'd

that one stings a bit...

Comment #141 - Posted by: dave s at December 28, 2006 1:34 PM

Jen, Andy and Paul circuit style all done by 44:14

Comment #142 - Posted by: paulf at December 28, 2006 1:43 PM

43, 174lbs

30:55 as rx'ed. That one hurt.

Comment #143 - Posted by: sailorcrew at December 28, 2006 1:57 PM

lil pipe as rx'd

Comment #144 - Posted by: PIPER at December 28, 2006 2:00 PM

I messed around all day doing stupid stuff, like rearranging my spice cabinet, postponing the WOD until I told myself to get the 'blank' out there. Both N and L looked at the WO and suddenly found other things to do.

I had to sub stuff as to no rower and I changed the rounds up a bit-

Run on elliptical .5 mile in 6:30
10 rounds for time:
SDHP 45 lb, 15 reps
thrusters 25 lb, 15 reps
jumping/ negative pullups, 9 reps
Time- 33:36
Run on elliptical .5 mile in 8:30

In retrospect, I could have gone heavier on the thrusters. I also found out that I have been converting my milage all wrong from conventional to metric. That was a groaner moment!


Comment #145 - Posted by: jknl at December 28, 2006 2:06 PM

felt bad today.
3 rounds of:
100 sdhp (45 lbs)
50 thrusters (45 lbs)
30 pulldowns (115 lbs)


Comment #146 - Posted by: Steve H at December 28, 2006 2:17 PM

All of you can kiss my cafe au lait #&*
This one hurt.

as rx'd

...look at all the pretty colors...

Comment #147 - Posted by: Kevin gp at December 28, 2006 2:19 PM

26yo 200lbs

33:08 as rx'd

wanted to get less than 35mins
but shooting for less than 30mins
next time...

Comment #148 - Posted by: Greg at December 28, 2006 2:20 PM


WOD: only 2 complete rounds - 30:47

1st - 13:00,
2nd - 17:47,
3rd - gassed!


Comment #149 - Posted by: Kevin Rogers at December 28, 2006 2:23 PM


I think you are calling me out.

Let's now be clear. I have been in Special Forces for over 20 years, most if it in Okinawa in C/1/1 and A/1/1 and recently retired in Washington State. I did not want to beat my chest though so I said "a very cool unit in the Army". I now live outside Bangor Sub Base, which has the most lame rules for their gym. I was lamenting that the SEAL's have a kick ass gym in Coronado. The reason I said that is because they are Navy and so is this Sub Base and there is a huge difference between the "Small Arms Repair" gym in Coronado and the "No risk gym" at Bangor. I put up a flyer at the gym at Bangor saying "free Jiu Jitsu just show up at 06:00 M-F" The gym made me take the flyers down and they do not allow grappling at their gym. That's the story trip.

By the way, I cannot wait to do the WOD this evening hen I get off work, it looks like a real smoker.


Comment #150 - Posted by: Billy at December 28, 2006 2:26 PM

3,000 meters row
150 25# right arm Thrusters
90 right arm assisted PUs on Cybex/Grivitron

Comment #151 - Posted by: Hugo at December 28, 2006 2:28 PM

Valerie S-
There are 2 possible causes to my hip pain when I run, one is that one leg is slightly longer than the other (perhaps someone has been telling me lies?) and therefore I am unbalanced (we already knew that) or I am weaker on the side with the pain and therefore my body is unbalanced.
The second reason makes perfect sense to me, since a year ago, on January 4th, I fell and dislocated my kneecap (it literaly was wedged up on my femur a bit) and tore a bunch of stuff. I dodged surgery believing that I could do physical therapy to help the problem. I started CrossFit about 6 weeks after my injury. It was a long recovery period and I had to baby my knee through some exercises.
A couple of months ago I noticed that my kneecap has slid back into place and my knee doesn't swell up so much any more or ache as much. I obviously was compensating for the injury and so now I have made one side of my body weaker than the other. It looks like I'll need to do some one legged squats. ;)


Comment #152 - Posted by: jknl at December 28, 2006 2:30 PM

Tough one today; subbed dips for pullups b/c of a torn muscle in left arm.


Comment #153 - Posted by: Matt in Boston at December 28, 2006 2:32 PM

good way to burn a guy out!
as rx'd

Comment #154 - Posted by: scool at December 28, 2006 2:38 PM

Wow... This was my second WOD...
I have never worked out so hard in my life.

Did WOD as RX'd except modified Pull Ups.

30 Assisted Pull-ups "I could do 5 Pull ups each then I switched to jumping pull ups"

58 Minutes and 7 Seconds... With a time this bad I have a lot of room for improvement :)

Comment #155 - Posted by: CopyJocky at December 28, 2006 2:58 PM

Santa brought "Iron Woodie" elastic bands for xmas and used them for 2nd and 3rd set of pullups. They are a poor mans gravitron and work well.

43 yo

Comment #156 - Posted by: Jay at December 28, 2006 3:01 PM

as rx'd @ 27:45. Wow! That was a smoker...thanks coach

Comment #157 - Posted by: von-paul at December 28, 2006 3:03 PM

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


Tried to go hard, but had nothing in my tank. Probably has something to do w/my intake of large amounts of fine winter Ale's, lack of sleep, unfavorable Zone meals, & typical mischief.

There are a lot of good scores being posted today. That is awesome! Especially those posting sub :25's.

Happy hour starts in one hour... Arrrgghhhhh!!!!

Get some, Go again!

Comment #158 - Posted by: DJ at December 28, 2006 3:03 PM

Holy Crap!

As Rx'd


Comment #159 - Posted by: Jenika at December 28, 2006 3:07 PM

this was killer and I wanted to quit, but pressed on!
- 25lb thrusters 2x25
- assited and jumping pull-ups
~36 min.

Comment #160 - Posted by: Lauren C at December 28, 2006 3:09 PM

That was brutal,

Age 22
BW 165

100 #45 SDLHP
50 #45 Thrusters
30 Pullups

I fell down some stairs after I was done. I'm really out of shape. The past few weeks trying to get back into crossfit have been brutal. I'm never going to take a break from crossfit again. It's just too hard to get back into it.

Comment #161 - Posted by: jon mac at December 28, 2006 3:17 PM



Comment #162 - Posted by: jon mac at December 28, 2006 3:18 PM

Morning guys

subbed 1000metre RUN for Row

1 km run
50 20 kg thrusters
30 pull ups (broken sets-usually 10/10/10)

Total time 30mins 40 secs

100 kgs

Comment #163 - Posted by: rob at December 28, 2006 3:20 PM

There are several... quid pro quos on today's WOD for me.

1)I got maybe 2 hours sleep on the medieval torture device erroneously called a hospital cot last night. My wife had surgery yesterday, and I was there till 3:30 this afternoon. Rest was impossible.
2)No CII available, so used my Weslo Aerobic Glide rower. Not sure what 100 meters equates to, so did 500 reps the first round, then figured maybe 250 is closer. (BTW _ anyone have a good rep count for 1000 meter row, for say, a 47 YO, 6’1”, 175 # male?)
3)Used 30 # barbell vice 45#. Should have just used the correct weight

I completed 2 rounds in 38 minutes… and could tell from the onset my butt was dragging. I then did an 800 meter carry of 25# plates in each hand and 100 meter carry of heavy bag on my shoulder just to try and not feel like a complete slug…

Comment #164 - Posted by: Mr_C at December 28, 2006 3:20 PM

whoops forgot to mention of course i did it three times- fromt he post above. happy new year all

Comment #165 - Posted by: rob at December 28, 2006 3:21 PM


Did your Doc give you specific exercises to strengthen your leg? Do you feel encouraged? I had a lot of hip pain when I first started running and I felt so discouraged, i didn't think I would be able to run at all. When I first started crossfit, I did only the strengthening exercises, and rode a bike and swam for the cardio. After about 2 months, I gradually started running. I did have to quit playing golf :( as that really aggravated my hip!
Anyway, if these old bones can get better, I'm sure your young ones will. Good luck to you and your hip!

Comment #166 - Posted by: Valerie S. at December 28, 2006 3:27 PM

Holy shit that was brutal. Subbed 45# SDLHPsx100 for the rowing. After reading comments above, I don't feel too bad. I'm afraid to try stairs.

Comment #167 - Posted by: Kurt at December 28, 2006 3:28 PM

Subbed 800 meter run for rowing
Used 20# dumbells for thrusters
Pull-ups 50# assisted on gravitron

Lots of breaks, due to an asthmatic week. Argh!

Comment #168 - Posted by: Valerie S. at December 28, 2006 3:31 PM

46:20 as rx'd
First time back in two weeks, and carrying an extra 10 lbs, courtesy of Xmas. The food was worth it!

Comment #169 - Posted by: Travis_r at December 28, 2006 3:33 PM

34:58 I can't feel my legs....

Comment #170 - Posted by: Sue Ady at December 28, 2006 3:38 PM

Sub'd 100 reps on bowflex rower @ 80# for C2,
kipping pull-ups. Thrusters & pull-ups broken.

Comment #171 - Posted by: Mel Jenkins at December 28, 2006 3:40 PM

crunched for time
1 round Jackie
8.55 as rxed

Comment #172 - Posted by: kyle a at December 28, 2006 3:41 PM

28 y/o 170 lb 5’10” approx 11% bf
Warm up: 3 rounds of 10 squats, one legged squat practice (averaged 3-4 per leg with slight arm assistance, handstand push ups (averaged 4 medium depth), false grip pull up practice on rings (4 per round).

Three rounds for time of:
Row 1000 meters Subbed 45lb SDHP: 30,20,10,13,12,15 – 10,10,10,10,10 – 15,15,15,5
45 pound Thruster, 50 reps: 10,10,10,10,10 – 10,9,6 – 10,7,8
30 Pull-ups: 5,5,5,5,5,5 – 5,5,5 – 10,5

Cut reps in half on second and third round.
Timer/operator malfunction, estimated time around 50 minutes. Had fun working on the exercises in the warm up.

Comment #173 - Posted by: Sesoku at December 28, 2006 3:42 PM

Rowed the 3000m

Comment #174 - Posted by: Cameron at December 28, 2006 3:46 PM

Had the pleasure of working out at HQ today with Brendan and Annie.

800m run
2k row for 8:07

185lbs deadlift x 10
10 bar dips
1 rope climb

20min, max rounds.
got 5.5 rounds. almost died. Thanks HQ.

Comment #175 - Posted by: Brett_nyc at December 28, 2006 3:54 PM

subbed 60 SDHP with 18 kg sandbag for the row.
50 thrusters with sandbag
20 vice 30 pull-ups on a wooden frame outside.

finished 3 sets, but almost quit after the second. Good work. Very tired.
Probably around 45 mins.

Comment #176 - Posted by: hoddy2000 at December 28, 2006 3:55 PM

49:23 as rx'd. killed nearly a minute each way per round going from rower on 2nd fl to weight room. not subtracting them from time tho, 'cause i needed the rest anyway. tough wod. feeling week off. 10 min ellip wu 15/15. hr avg 133, hr max 160.

Comment #177 - Posted by: kevin o at December 28, 2006 3:57 PM

Oops, I meant 2 10# dumbells. (Was going to do 2 15s, but someone grabbed them right before me in the first round) That's ok, the 10s were just fine! I must be a weakling!!!

Comment #178 - Posted by: Valerie S. at December 28, 2006 3:59 PM

3 rounds, 40# bar, asst pull ups
time= 32.21

I am with you Kate and Valerie S. Recovering from some hip pain(in my hip flexors/iliopsoas). Played soccer and then tore it, more pain. It was ok for awhile and then I was limping all over. Too hard headed to stop running so must have looked like a monkey running. I get some A.R.T. done (active release) at the chiro's, do some stretches, and proprioception exercises. The good news is- they are feeling better and I am back to running normally.

Comment #179 - Posted by: In8Girl at December 28, 2006 4:03 PM

bw: 187

As rx'd: 33:55 ugh!

Comment #180 - Posted by: Rick510 at December 28, 2006 4:06 PM

Wow, tough workout....

37 / 185#

Sub'd SDHP's for rowing...
Scaled the reps in half...
And sick to add more misery...


Comment #181 - Posted by: JT's Daddy at December 28, 2006 4:09 PM


What's up? I WAS one of your NCO academy instructors! I hope you're displaying that DG plaque in a prominent place.

Glad to hear you're still doing CF. It's been 6 months for me now. I'm the only one left at the academy still doing CF.

Happy new year!

Comment #182 - Posted by: t at December 28, 2006 4:15 PM

54:00'ish as Rx'ed-except the part where I was screaming "mommy!"

Comment #183 - Posted by: randy at December 28, 2006 4:19 PM

45 mins

1000 m row
45# thruster x 40
10 pu's

First time back after being sick and other lame excuses. Props to crossfit Wichita Falls - huge gym with only one tv and no coffee bar. That beats Globogym every time.

Comment #184 - Posted by: brother at December 28, 2006 4:23 PM

Randy #182 - Mommy would have been the nicest thing I said...

Comment #185 - Posted by: Mr_C at December 28, 2006 4:27 PM

54:30 Subbed in 100 SDHP for rowing.
All sets broken - as am I. But a fantastic WOD indeed.
Thanks Karl for your answer to my earlier question on where the above photo was taken.
I genuflect in the general direction of those who did this "as Rx'd" (...and now I can't get up!)
Jon H

Comment #186 - Posted by: Jon H at December 28, 2006 4:29 PM

Question about the row. Is there an alternate for the exercise? I have read somwhere on the site that there was a list of alternates, I am unable to complete these due to being out to sea and not having a row machine. Any help would be great.

Comment #187 - Posted by: Jason Potts at December 28, 2006 4:29 PM

real tough 38:00 as rx'd

really happy on form - copied the guy next to me(he looked like a pro) on the second row... and did the same pace as the first 1000m ,with 10 less revs, on the next two

pullups were alot of different styles, whatever got my head over the bar

then when my body was recovered (about 10-15 minutes) i did my intervals

goal: run 3k, in 1k intervals, at 5min pace, with 3min break in between

this turned out to be a little on the easy side (since i wasn't DOA (Devastated On Arrival)).. i keep surprising myself
second break was 2min, because i found out the rest was too long
next time will do it at 4:30 pace with 2 min break.. that will make me push it

Comment #188 - Posted by: Anthony from Ottawa at December 28, 2006 4:32 PM


subbed run for row.

Comment #189 - Posted by: ut steve at December 28, 2006 4:38 PM


What a workout, did sets of 6 on my pullups, Still was hurting from doing Saturday's Workout on Monday and yesterdays workout. My shoulders felt like they were on fire.

Comment #190 - Posted by: jodym at December 28, 2006 4:40 PM

Eva has obviously been working her posterior chain!!! Nice!

Comment #191 - Posted by: Jack Walcott at December 28, 2006 4:41 PM

bw 165#

as rx'd 23:06

fun fun...

Comment #192 - Posted by: bridges at December 28, 2006 4:42 PM

bw 165
as written: 27:04

had to break the thruster into smaller sets
estimated rowing as the timer is broken, estimated at 3:45 per set

Comment #193 - Posted by: charley at December 28, 2006 4:44 PM

Good for you Billy, I know you really wanted to beat your chest though. Thanks for proving that to me. Remember, silent warriors is the saying that applies. Anyway, I still like you. I have many friends just like you.

Comment #194 - Posted by: trip at December 28, 2006 4:50 PM

As Rx'd 31:23 WOW THAT WAS A GOOD ONE!!!!

Comment #195 - Posted by: Krista Colson at December 28, 2006 4:53 PM

Beat my 45 min target. This was one of those WODs where you trick yourself. "Come on, candy-a$$, just do one round." "Jeez, that sucked. Well, maybe 2 rounds." "Yikes. Aw, point in quitting now." LOL...the games ya play with your own head...

Comment #196 - Posted by: Lynne Pitts at December 28, 2006 4:53 PM

sub'd .6 mi run for row
thrusters and PU broken
This one smoked my A@# tonight. Definately a bad idea to go an hour after dinner but the truck was leaving and I had to stay with my truck.

Comment #197 - Posted by: Nolan at December 28, 2006 4:56 PM


Nice to hear from the other "Blue suiters", too. I continually get the same questions...."what are you training for". I'd really like to say, "So I don't look like YOU!". But, then I'd blow my chance to talk re:Xfit. We have a great gym here.
If anyone comes to town, please give me a holler.

Comment #198 - Posted by: Xfit in Omaha at December 28, 2006 5:00 PM

wish I'd read a little further down on the sub's for rowing, from the looks of the post the sdhp's sound like a pretty gnarly sub... next time

Comment #199 - Posted by: Nolan at December 28, 2006 5:00 PM

OK folks, Lance, our "coach" out of town for the week, that has left the rest of us first coast crossfit nuts having fun. Ran the steps of the Bank Of America building yesterdays, 44 stories, tallest building in our small and humble city, but fun !

OK today: 32 min, as Rx'd with lots of breaks with the pull ups & thrusters, loved the rows

My wife, 22:14, at the age of 50, used gravatron at 40lbs, but full rows, and thrusters at 20 lbs.

Missed Allen, prob. he is still running up and down the Bank of America.

Comment #200 - Posted by: kp etz at December 28, 2006 5:02 PM

haha Lynn, I too played that game today!


No rower at my gym, subbed 30lbs SDHP x100.
30lbs thrusters
kipping pull-ups


time includes a 2 min. "i think pukie is comming break" where i had to run outside and spit a bit. ;-)

This workout was killer. very lightheaded afterwards too.

Comment #201 - Posted by: nadia shatila at December 28, 2006 5:07 PM

all sets broken

Comment #202 - Posted by: BBH at December 28, 2006 5:11 PM

Modified CFWU x 2
10 x back-extension
10 x incline sit-up
10 x lunge walk

Three rounds for time of:
45 pound SDHP, 50 reps
45 pound Thruster, 50 reps (25 on sets 2&3)
30 Pull-ups (15 on sets 2&3)

Total time = 32:52

Comment #203 - Posted by: Nicholas Burgett at December 28, 2006 5:23 PM

as rx'd
all the sets of thrusters and PUs broken

Comment #204 - Posted by: lawman698 at December 28, 2006 5:27 PM

#9 Billy ---- OR, you could simply drive the 3 or 4 miles from Corodado across the Coronado Bridge into beautiful downtown San Diego and come work out with us at CrossFit San Diego -- don't have to ask for equipment as we have it all AND, there are plenty of like-minded military folks who work out with us, even though they have facilities similar to yours at work.
check out

Comment #205 - Posted by: SusanR at December 28, 2006 5:30 PM

That's good stuff Lynne!! I totally relate. I have finished every WOD since I started this madness, but there are always those times (usually at the start) where I think, there is no way I can do this!! Today I lost count on my thrusters in the first round, so I kind of winged it. However, my husband was on the bike (still recuping from a femur injury) and as I was walking over to do my pull-ups I looked at him, shaking my head, and he held up four fingers, then four fingers again, and I knew I was six short, went back and did six more and held up one finger for him!!

Comment #206 - Posted by: Valerie S. at December 28, 2006 5:41 PM


Three rounds for time of:
Row 1000 meters
20 pound Dumbbell thruster, 50 reps
30 Push-ups

Comment #207 - Posted by: Alfie at December 28, 2006 5:41 PM

My rowing machine does give me a distanced rowed only time, cadance, count and calories. Any idea on how to figure out how far a 1000 meters is on my rowing machine?

Comment #208 - Posted by: Craig Nielsen at December 28, 2006 5:43 PM

As RX'd though knocked the last set down to 35 thrusters. Absolute Hell on that one...

36 min

Comment #209 - Posted by: Gregg F at December 28, 2006 5:45 PM

Sorry, that's doesn't give me a distance

Comment #210 - Posted by: Craig Nielsen at December 28, 2006 5:46 PM

Valerie S. & In8girl-
Thanks to both of you for your advice. The doctor just gave me the typical print out of stretches to do and told me not to run if it hurts. I am doing a lot of stretching and when ever we have the running WO's I try running a bit and walking a bit and then just moniter the pain and not push into the pain to much, but still maintain the running as best as I can. I was never a runner any ways, so it is a new expierience remembering to belly breath as I run.


Comment #211 - Posted by: jknl at December 28, 2006 5:51 PM

bw 185

as rx'd
46 min
death by crossfit
hope to improve big time next go around

Comment #212 - Posted by: ml at December 28, 2006 5:54 PM


Comment #213 - Posted by: broot at December 28, 2006 5:56 PM

mild warm up, BW 126

as rx'd 43:47

Incredibly hard...thank god I'm at my parents house where there's a gym with a rower.

Comment #214 - Posted by: Sarah at December 28, 2006 6:04 PM

I could only manage 2 rounds. I've just recovered from a tweeked back thanks to the assisted pull ups I did last week.
Row, thrusters with body weight only, and instead of pull ups - 30 band rows. 29:30.

Comment #215 - Posted by: AFT Mommy at December 28, 2006 6:06 PM

26-28 min (forgot to start timer). Row, A2A squats, 30 assisted cleans (110 lbs).

Comment #216 - Posted by: OPT Mommy at December 28, 2006 6:08 PM

26-28 min (forgot to start timer). Row, A2A squats, 30 assisted cleans (110 lbs).

Comment #217 - Posted by: OPT Mommy at December 28, 2006 6:09 PM


36:43 as rx'd

All sets broken and usually consisted of(15/10/10/15) for thrusters and (15/10/5) for PUs

Great workout.

Comment #218 - Posted by: Holbie at December 28, 2006 6:11 PM

#205 Valerie, good for you! There have only been a very few in the past 3+ years I couldn't get through. Which goes to show you, I'm easily fooled by myself! LOL at the finger for hubby...

Comment #219 - Posted by: Lynne Pitts at December 28, 2006 6:11 PM

Drove home last night from visiting family over Christmas and got home at 2:00am so only 4 hours sleep. Yes this is an excuse. Lacking a few gears today. Anything with rowing punishes me, but got her done
27:08 as rx'd

Comment #220 - Posted by: AFT at December 28, 2006 6:16 PM

29 5'4 145
33:56- subbed 800m on TM, broke sets thrusters into 2 X 25, suffered through the pullups- was DONE afterwards

Comment #221 - Posted by: matt-g at December 28, 2006 6:20 PM


As Rx'd 36:24 all sets broken

Comment #222 - Posted by: JNC at December 28, 2006 6:21 PM

Subbed 45lb SDHP x 100 for rows.
This one was rough.

Comment #223 - Posted by: chris l at December 28, 2006 6:38 PM

Wisest words said in a while:

Re: yesterday's "light" workout

> Question - Is that all?

> Answer - If you are planning on making CF your primary exercise program you will be happy that you left something in the tank for tomorrow, especially if you are new.

AMEN. Those of you who work out *extra* hard on a relatively light WOD day are crazy! Coach has it all planned out...

Comment #224 - Posted by: Hale at December 28, 2006 6:44 PM

54:53 subbed SDHPx100. Oh, to have a rower.

This one should be named "Crap. Not again."

Comment #225 - Posted by: Newlin at December 28, 2006 6:48 PM

1 round in 7:22 with 50 SDHP as sub for row

No time, energy and motivation

Comment #226 - Posted by: MCORRY at December 28, 2006 6:49 PM

scaled pullups with -70 on Nautilus WACUP (Weight Assisted Chin-up/Dip). Used 20# dynamax to verify squat depth on the thrusters, which for a 6'4" guy is well below parallel.

I'm burnt now.

Comment #227 - Posted by: Brian V at December 28, 2006 7:05 PM

Valerie S. great story, had me laughing. I love that you held your finger up to the hubby. that's awesome! ;-)

Hale, i agree definitely wise advice. gotta enjoy those 'light' days every once in awhile!

Comment #228 - Posted by: nadia shatila at December 28, 2006 7:16 PM

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps (broken into sets of 10; within each set of 10 some pauses for breath)
30 Pull-ups (broken into sets of 10, except last set in third round was broken 6-4)

Time: 38 minutes. Felt like crap due to lack of sleep, but to be honest don't think that made too much difference, as I find thrusters brutal since I started doing "squat thrusters" as opposed to "power thrusters" I used to do.

My metabolic system hopes that this WOD does not come around again for a long time!

Comment #229 - Posted by: blades at December 28, 2006 7:18 PM

1.5 Mile Run 12:14
Then Wod
1,000 X 3
30 Thrusters X 3
10 Pull Up's X 3

Comment #230 - Posted by: dyagg at December 28, 2006 7:36 PM

27:30 as Rx'd.

Weighted Ring Dips
45 X 3
20 X 5
50 X 3
20 X 5
55 X 3
20 X 5
60 X 3
20 X 5

Comment #231 - Posted by: Jeff at December 28, 2006 7:44 PM

33 / 229#

Sub'd 100 SDHP for Rowing
1st set pull-ups w/ 70# assistance
Last 2 sets Jumping


Comment #232 - Posted by: vggolfpro at December 28, 2006 7:45 PM

BW 58kg

no rower at the gym, so ran instead...

1km run
20kg thrusters
30 JPUs


Comment #233 - Posted by: Alicia Zhuang at December 28, 2006 8:00 PM

BW=204, 46, 72"

1 round @ 9:10.91

Comment #234 - Posted by: jimc at December 28, 2006 8:09 PM


As Rx'd 38:43

Later took the kids snowboarding and towed the littlest ones in a sled with a harness around the resort. Shouldn't have been surprised that the legs didn't work getting out of the truck after the ride back.

Comment #235 - Posted by: Matt M at December 28, 2006 8:24 PM

20 pullups with assist


Comment #236 - Posted by: Paolo at December 28, 2006 8:26 PM

For time:
-row 1000m (sub 100 sumo deadlift high pulls, 45 lbs)
-45 lb thrusters, 50 reps
-30 pullups (assisted with heavy band)

Completed in 11:19. The last time I did this WOD was on 10/27, and it took 13:02 that day. I only did the one round because I was in a hurry to get up the mountain and go skiing. Managed to get several runs in, which I enjoyed.

Comment #237 - Posted by: Tim at December 28, 2006 8:26 PM

Mr C #164 and Craig #209

On the C2, rowing at at 27 to 28 stroke/minute, at approx 1:55/500m split, I take 10-11 strokes per 100m, which corresponds nicely to the 1 SDHP = 10 meters.

For comparison, I am 6'2".

Happy crossfitting!

Comment #238 - Posted by: LMD_matt at December 28, 2006 8:40 PM

3 rounds of:
1000 m row
45 lb thrusters x 50 reps
30 pullups

45 minutes

kept row under 4:00 each round, broke thrusters 20-20-10 with only short rests, and kipping pullups broken 10-7-6-5-2 on first set, 5-5-5-4-3-3-2 on second, and 5-4-4-2, and 15 jumping pullups on third set. More pullups for me!

Comment #239 - Posted by: LMD_matt at December 28, 2006 8:47 PM

Absolutely brutal.

Bailed on the last round of pullups due to strong desire to puke my guts out. 2nd round of pullups were on the gravitron w\ 60#.

1000 meter row
50 Thrusters 45#
30 Pullups
1000 meter row
50 thrusters 45#
30 pullups
1000 meter row
50 thruster 45 #


Right when I was finishing the 3rd round of thrusters a trainer from the Y came up and told me I had good workout intensity, just as I was fighting pukie from coming up and spewing all over the floor between the two of us.

Comment #240 - Posted by: Eric Nichols at December 28, 2006 8:50 PM


100 45# SDHP sub for row

Monkey Boy: 45:07

1/2 number reps-Faust: 24:23

Comment #241 - Posted by: Steve at December 28, 2006 8:53 PM

First time not finishing a WOD. Never will take a week and a half off again. SDLHP instead of rower. 1 round 16:24.

Comment #242 - Posted by: JAY M at December 28, 2006 9:16 PM

re: #195 (Lynne)- I totally agree with you about the mind games and tricks! I played a whole bunch (6 sets of half as much?? two rounds instead of 3? 2 rounds plus an extra row? 1000m rows but only half the thrusters & pullups???) and ended up completing all three rounds with 1000m rows, 50 thrusters and 30 pullups per round in 46 minutes. Subbed 12kg thrusters (not used to doing them with a bar yet) and jumping pullups, with quite a few breaks for my breath to return to my lungs during the thrusters & pullups.. Times on the rows got faster from first to last though..

this was a fun one. My big reward: taking my 80-yo mother to the Sharks game.


Comment #243 - Posted by: cynthiaj at December 28, 2006 10:05 PM

As rxed 32:32. Computers on rowers busted, so we just rowed hard for 4:30 each round.

Comment #244 - Posted by: MurphIZ at December 28, 2006 10:27 PM

31 yo, 220#

as Rx'ed: 49:11

took way to many breaks, felt like quitting after the second round, too slow on the rower...but I finished, and as prescribed, too.

I LOVE this stuff.

To all my USAF peeps, I'm ANG, living in hawaii, working at Camp Smith. I've got one convert so far, and I preach the gospel everywhere I go...keep spreading the word!

"Dale duro, y dale de nuevo!"

Comment #245 - Posted by: j-seal at December 29, 2006 12:02 AM


My first full CrossFit workout and boy did I feel like a little girl. Had to sneak into a 24Hour to find a rower and THEY didnt have one! so I used a seated row machine with about 65# for 5 minutes trying to imitate the movement as close as I could. Had to use a band to help with the pullups my last round. I dunno if I did well but it sure felt great!

Comment #246 - Posted by: TheSlat at December 29, 2006 12:19 AM

cfwu x 2 sets. Very sore from 2 days ago.

Scaled down WOD: 4 sets

1000m row/30 thrusters/15 pull ups

32 minutes

Comment #247 - Posted by: docpallis at December 29, 2006 12:31 AM

triple jackie - 1,000m row, 50 thrusters, 30 pull ups

time 29:36

Feck me...that was awful

Comment #248 - Posted by: DavidE at December 29, 2006 1:33 AM

2 rounds


Comment #249 - Posted by: rosceaux at December 29, 2006 2:01 AM

38 min
subbed last 20 pullups with pulldowns 150lb

Comment #250 - Posted by: johnmcc at December 29, 2006 3:11 AM

CFWU x 3

as rxed
only my 8th time rowing on my new used C2, starting to get the groove. Keeping my feet out of the straps seems to work.

Comment #251 - Posted by: BB at December 29, 2006 3:27 AM

w/u: ~6 min on treadmill, some squats
wod: 28:21, subbed 800m run and 30lb thruster, thrusters and pullups broken
r1: 7:55, r2: 10:05, r3: 10:20

Comment #252 - Posted by: mfbunch at December 29, 2006 3:31 AM

Had to hit the road early for a trip. No breakfast before workout = no performance. Only 2 rounds completed. Sub'd SDHP (45lb bar, 10 pulls per 100m for row)

N: 33:37
J: 20:57

Comment #253 - Posted by: jeremy and nicole at December 29, 2006 4:22 AM

When I do this type of workout I always remember how nice it was to have a rower in the gym. Need to get one again bad.

Completed with 100 SHDL using 45 lbs for rows.


This one hurt a little.

Comment #254 - Posted by: phill in norfolk at December 29, 2006 4:41 AM

Tough one for my 2nd crossfit workout. Way too many breaks. 44:25, and not spent afterwards tells me to break less next time!

Comment #255 - Posted by: Scott at December 29, 2006 4:52 AM

I completed the workout in the morning using 55lbs in a time of 44:23. I did the workout again in the afternoon with just 45lbs in a time of 37:33. This workout was killer, but it felt good afterwards

Comment #256 - Posted by: Bill at December 29, 2006 4:52 AM

BW 205

As Rx'd

Comment #257 - Posted by: Mike Singer at December 29, 2006 5:48 AM

Tough WOD, hard to do at gym but managed.
As Rx'd
Mike : 40 min all sets broken
Erin : 45 min all sets broken p.u. first 5 no help, then rest assisted on gravitron.

Comment #258 - Posted by: mike in rochester at December 29, 2006 5:48 AM

BW 170 age 38
2 rounds of hell
I sucked

Comment #259 - Posted by: coop at December 29, 2006 5:49 AM

Age 51/BW 240#
lot's of jumping pulls, otherwise as Rx'd 32:39

Comment #260 - Posted by: stan k at December 29, 2006 6:37 AM

Subbed SDHP 100 per round
Jumping PU last round


Comment #261 - Posted by: df404 at December 29, 2006 7:18 AM

As rx'd 33:13. Wow!

Comment #262 - Posted by: steve hb at December 29, 2006 7:22 AM

i am a pansy...
didn't do the 1000 m row or sub... just did the thrusters and the pullups and that smoked my ass

30/20 // 20/10
30/20 // 17/7/6


maybe one day... maybe one day

Comment #263 - Posted by: Garry at December 29, 2006 7:40 AM

m 34 bw 168

This one was ugly. Little hung over.

Round 1 as rx
Round 2 sub 5 min stairmaster
Round 3 rowing only. Then died.

time 32 minutes.

Crossfit 1
Dandny 0

Comment #264 - Posted by: dandny at December 29, 2006 7:52 AM

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

As Rx'd


row times were 3:37/3:49/3:57

Comment #265 - Posted by: TMar at December 29, 2006 8:38 AM

Age 35 BW 186

Two rounds at 34:00 on the nose. Tried to go back and do another round, but ran completely, utterly outta gas on the row.

"Mommy, why is Daddy crying?"
"Daddy's crying because he does CrossFit, honey."

Comment #266 - Posted by: Tim in VT at December 29, 2006 9:05 AM

m 24 bw 210#


Introduced the wife to Crossfit today. She loved it.

Comment #267 - Posted by: Thomas at December 29, 2006 9:06 AM


CrossFit Oakland

Comment #268 - Posted by: Maximus at December 29, 2006 9:33 AM

Brand X was cold this am, but this warmed me up!

As Rx'd - 27:27

Comment #269 - Posted by: Steve Toth at December 29, 2006 10:04 AM

1000 meter row
50 Thrusters 45lb bar
30 kipping pull ups
3 Rounds
Broken up sets and glad to be done with that one.


Comment #270 - Posted by: Denise at December 29, 2006 10:18 AM

39:32 (11:17-13:53-14:22)

Comment #271 - Posted by: Doug at December 29, 2006 10:39 AM

bwt: 142
As rx'ed - 34:35

Comment #272 - Posted by: Y. Zhou at December 29, 2006 11:37 AM

29:38 as rx'd

Happy to beat 30 min.

Comment #273 - Posted by: b ring at December 29, 2006 11:41 AM

Hang power cleans 7x3, then tried this WOD w/12# weight vest..

Tim: Made it through 1 round in 9:50 and collapsed.

Maybe next time. Was on pace to come in sub-30:00. Alas.

Comment #274 - Posted by: Tim T at December 29, 2006 11:51 AM

Subbed running 1000M for rowing as I felt rowing might irritate my back--still healing but feeling much better.
Otherwise all sets broken as follows:
45# thrusters - 2x25 each round
pull-ups - 3x10 each round

Total time 40:07

Comment #275 - Posted by: Scooter at December 29, 2006 11:55 AM

100 "Bonus" burpees, untimed.

Performed with my 3 kids on a old "Par-course" we found in Sun City West, AZ

1-10: Burpee + tuck jump
11-20: + 5 broad jumps
21-30: + box jump
31-40: + side vault over the fence
41-50: + jumping pullup
51-60: + situp
61-70: + 6 side to side hops
71-80: + jumping dips
81-90: + 10 pushups
91-100: + 10 walking lunge steps

Comment #276 - Posted by: Alex McClung at December 29, 2006 12:20 PM

For 28 DEC 06 WOD:

W/U - 5 min stair climber
WOD - 23:40 - Rangers Lead the Way!!
C/D - RAW Core

Comment #277 - Posted by: mike at December 29, 2006 12:25 PM


subbed 100 SDHP for row.

Only did two rounds. Ran out of steam.

Comment #278 - Posted by: ChadC at December 29, 2006 12:27 PM


subbed sdhp but i didn't do the last 50. i was breaking them up in sets of 50 and doing 10 pullups between each set of 50.

OUCH is anyone else sore from this one?

Comment #279 - Posted by: Deric at December 29, 2006 12:36 PM

39:32 as prescribed.

Comment #280 - Posted by: Norma at December 29, 2006 12:59 PM

44:40 as written. Could have been better but my partner was taking forever with his rows. I did however, get in the 3's on all 1K rows.

Lats and butt=smoked

Comment #281 - Posted by: kalima275 at December 29, 2006 1:10 PM

around 40 rx'd

Row times: 3:30, 3:45, 3:50
Thrusters: broken sets
Pullups: round 1 OH grip, rnd 2 UH grip, rnd 3 50/50 OH, UH.

Notes: I was going to do just one round due to slothful holiday workouts, or no workouts; then said WTH, got motivated, and got it done.

Comment #282 - Posted by: jeftyg at December 29, 2006 1:10 PM

Jeff-As rxed-29:45

Comment #283 - Posted by: Jeff and Charity at December 29, 2006 1:16 PM


Comment #284 - Posted by: tjo at December 29, 2006 1:25 PM


15:50 through 2 sets
alternated 10 UH then OH on pullups to 30

Got a run just at the end of the 2nd set

third set 6:43
still alternating grips

Comment #285 - Posted by: sean at December 29, 2006 1:25 PM


Comment #286 - Posted by: Kyle Felmley at December 29, 2006 1:31 PM

Subbed 20lb wallball shots for thrusters. Otherwise as RX'ed


Comment #287 - Posted by: Rob F at December 29, 2006 1:51 PM

2 rounds of:

Run 1K
25 thrusters w/40 lb
15 pullups


Comment #288 - Posted by: NMO at December 29, 2006 2:10 PM


As RX'd


Comment #289 - Posted by: joeyrav at December 29, 2006 2:11 PM

27:27 as rx'd

Comment #290 - Posted by: Deli at December 29, 2006 2:48 PM

Jackie Oh My!

Comment #291 - Posted by: John Frazer at December 29, 2006 3:07 PM

Walk to gym
WOD as rxd partitioned PU and Thrusters
run home

Comment #292 - Posted by: TJ at December 29, 2006 3:08 PM


Gravitron w/50# assist
last round of Thrusters w/30# bar


Comment #293 - Posted by: cso at December 29, 2006 4:05 PM

41 Min. Rx'd
For real for real pull ups
runnung between stations at a crowded Y
Tough WOD!!!!

Comment #294 - Posted by: Aaron P. at December 29, 2006 5:45 PM

28:06 as Rx'd

Comment #295 - Posted by: Dan S at December 29, 2006 6:26 PM

bwt 240 age 31
100 sdhp 45# broken 4sets of 25
50 45#thrusters broken 25/15/10
30 pullups broken 5-7sets to complete
time 53:55

Comment #296 - Posted by: brian t at December 29, 2006 6:39 PM

bwt 242 age 45
100 sdhp 45#
50 45# thrusters
30 pullups

3 rds - time 44:21

Comment #297 - Posted by: Jeff R at December 29, 2006 7:46 PM

M/37 yr; BW 200

1000 m row
45# thruster X 50
30 pullups

Thrusters broken into sets of 10-15
Pull-ups all jumping pull-ups

Right at 50 min

Much harder than I anticipated, as usual. Going to go lie down now.

Comment #298 - Posted by: Jon at December 29, 2006 9:58 PM

Broken hand should be healed in 4 weeks, and I'll be back to normal.

Did 1 set before supporting muscles were to weak to keep hand stable.
SDHP for rows
Thruster's broken to 12-14
Can't do more than 5 pull-ups, basically 1 armed.

Comment #299 - Posted by: nickB at December 30, 2006 6:54 AM

one round of jackie
not really for time but i'd say it was about 17:30
3 rounds??! Not today.

Comment #300 - Posted by: photoman at December 30, 2006 10:06 AM

BW 192

As rx'ed 43:24....this one kicked my butt.

Comment #301 - Posted by: MGV35 at December 30, 2006 11:31 AM

Trying to catch up. Modified this one today (Sat)

5 rounds of

20xSDHP (30 lbs)
20xthrusters (30 lbs)
20xpullups w/strap


then 90 minutes on treadmill walking uphill 5 miles

bw: 119

Comment #302 - Posted by: Ann Marie at December 30, 2006 2:40 PM


As Rx'd -- 44:19. Harder than I thought it would be. Great workout Coach!

Used 40 lb. barbell for thrusters.


Comment #303 - Posted by: Steve (Age 45) at December 30, 2006 3:50 PM

subbed 45 lb SDHP for rowing
as Rx'd 39:00

Comment #304 - Posted by: Meyer at December 30, 2006 4:57 PM

ooops I just reaqlized I did push presses other than thrusters

Comment #305 - Posted by: Meyer at December 30, 2006 4:58 PM

Hello everyone!

Had bad DOMs when I did this and had to rush at the end otherwise this would have taken mee all day.

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

Last two rounds did half.

Time = 26:51

London Crossfitter!

Comment #306 - Posted by: Lorenzo F at December 31, 2006 10:18 AM


Comment #307 - Posted by: Gabe C. at December 31, 2006 11:49 AM


Comment #308 - Posted by: dcyn at December 31, 2006 1:59 PM

10 min jumping rope
cfwu x3 w/o ohs, pullup, w/ shoulder dislocate, all 15 except ring dips = 11
WOD: 34:22
broke pullups, thrusters into sets of 10 w/ roughly 20 count rest between each

Had wrestling practice 10-12:30, did this 4:30, so long day, did on Dec 31

Comment #309 - Posted by: darklash at December 31, 2006 3:04 PM


All thruster and pullup sets broken into 3 or 4 sets.

Comment #310 - Posted by: JohnP at January 1, 2007 1:15 PM




Sixth CF workout in row. Taking advantage of the holiday schedule.

Comment #311 - Posted by: TommyKrackCorn at January 1, 2007 1:19 PM


Thrusters and pullups broken up to 4-5 sets.
Pullups were on Gravitron at 80lbs. Crappy time, but was just happy I finished.


Comment #312 - Posted by: Christine in Bahrain at January 1, 2007 2:18 PM

messed up and did only 20 pullups. Time 28:05. Still hard workout. The thrusters after the 1k rows are tough.

isaia and micah did their's (m- 200m, Isaia at 400) with 20 thrusters db, and pullups (pushups for isaia).

Comment #313 - Posted by: Kaala at January 1, 2007 11:33 PM

bw 148#
a gutless 33:39
The last filthy fifty felt easier than this thrashing!

Comment #314 - Posted by: pat d at January 2, 2007 10:35 AM


3 rounds for time of:

45lb SDHP x100
45lb thrusters x50
30 pullups

300 SDHP, 150 thrusters, 90 kipping pullups. Grueling. Welcome back from the holidays!


Comment #315 - Posted by: LMD_Mike at January 2, 2007 11:12 AM

50 sumo deadlifts,
50 thrusters,
30 pullups,

2 rds
20.57 minutes

Comment #316 - Posted by: Kevin C at January 2, 2007 12:10 PM


Did at home so sub'd 2x20lb DB's as I don't have a 45lb bar.

Comment #317 - Posted by: Mike_h at January 2, 2007 5:52 PM

This absolutely destroyed me. I want to crawl in a hole and hibernate
39 yrs, 203 lb
100 sdhp 45 lb
50 thruster 45 lb
30 pull ups

Comment #318 - Posted by: JDrushal at January 2, 2007 9:58 PM

8 sets row 500 meters/rest 1 minute avg 2:10/500m
34:00 - 3 sets row 1000 meter, 25x45 lb thrusters, 15 pullups

Comment #319 - Posted by: bzb at January 3, 2007 4:15 PM

as rx'd
(jumping pullups)

big time ego check. half the man I thought I was.

Comment #320 - Posted by: TW at January 4, 2007 9:42 PM

100 sdhp 45 lbs
50 thrusters 45 lbs
30 towel pull downs w/ 70 lbs - 5 pus first set
3 rounds - 50:27

Comment #321 - Posted by: homerba at January 6, 2007 9:51 PM

As RX'd 24:37

Comment #322 - Posted by: Sean at January 20, 2012 3:54 AM

24:57 as RX'd.

Comment #323 - Posted by: MW at January 20, 2012 2:04 PM

Ok, if other people are going back and posting new times on old WODs, I will too:

31:21 Rx'd


Comment #324 - Posted by: Steve Cole at January 25, 2012 4:43 PM
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