Holy Quarter-Miles Batman!

I'm beginning to see a trend here this week....

lol- more run.. that's funny

Yeah, funny is not the word I would use ;) Jesus, Mary and Joseph, 135lb thrusters huh? So seeing as I'm 142lbs, I should probably scale this one right? Either that or a really long thruster phase...could work though.

what would be a good sub for running?

#5 - crying

what?!!

Does anyone know of Xfit gym in Miami Beach area.

congratulations, Coach!

#5 - kylie - do you have any cardio equipment available. Do the eliptical or bike for the same amount of time as your 1/4 mile time. You could also skip rope if you are any good at it.

It is about time we(Marines) are making a change # 1, but more importantly for the better.

Hmmmm, fun stuff... *drops dead*

I've been trying hard to sell a CrossFit-style program to my unit here in Okinawa. Making some good headway, and it's great to see the Corps taking a hard look at changing our broken PT program. I just hope it sticks!

I've been trying hard to sell a CrossFit-style program to my unit here in Okinawa. Making some good headway, and it's great to see the Corps taking a hard look at changing our broken PT program. I just hope it sticks!

Does anyone know of a crossfit gym in Colorado Springs?

AWESOME.

way to go Coach! this is phenomenal!!

this is the best looking week i've seen in a while. unfortunate i do not have access to wgts this week.

do you think a crossfit style program would fly in the air force? or would they give it a no-go in order to avoid all the whining and complaining of breaking a sweat?

i have asked the fitness centers at bases if they ever considered putting up a climbing rope, but i've always been told that it would never happen because of safety reasons.
i'd rather fall from a rope than dodge mortars.

#16, Dammit,

Looking forward to meeting you at Crossfit Blackbox, NYC.

Hari

I don't have anywhere to run around here but have gotten pretty good at skipping rope. That is the best running sub for me. It is cheap and can be a great workout or warm up, and is good for improving coordination and rhythm. It's also really good for the shoulders, especially if you use a weighted rope.

Hey, does Marcus Mainz know about this? Way to go, Coach! If I recall correctly, the Commandant of the Marine Corps quoted Crossfit word for word recently, too.

Jar jar,

Reference conversation by CCTJOEY, myself and others about avoiding associating a conservative and large organization like the AF with a potentially risky, yet beneficial, hard-core workout program like Crossfit. Best to spread the word, ask your fitness center for more gear and press than to start trying to get the air force to adapt. You know the second they took charge there would be a minimum of 4 spotters per OHS, 6 spotters for rope climbs, 400 spotters for intervals involving meeting pukie, etc.

Good workouts this week Coach. Happy 2007

the thrusters are going to suck!!

I hate running, I hate running, I hate running!
But I will do this, I will do this, I will do this. My New Years resolution....stop talking in threes!!!

I didn't see a footnote at the bottom of any pages citing "CrossFit Journal" I really hope Coach gets credit as well as an opportunity to administer this approach as he did in Canada. The whole concept seemed to be taken from CrossFit Journals.

Ok ok ok, did we do something wrong? Are we being punnished? I have a feeling there were a whole bunch of left-over 400m runs in the Crossfit vault and they are presently getting dumped on us!!

I still don't quite get why people are asking for a good sub for the runs... Off the top of my head I'd start with saaaaay, walking? Is there something I'm missing here? Are people attempting these WOD's from small boats or something? Use your imagination folks, it's just as free as this site!

HI KENT!! COME OVER TO OUR SIDE!!

#19 Hari

hey, right back at you! it's so great that all the crossfitters in the city (all what, a dozen of us?) will finally have a place to go balls-out without having to worry about censure or at least arched eyebrows. i hate to sound impatient, 'cause i don't have the experience or organizational skills to do what josh et al are doing, but man, WHEN'S THE BIG DAY?

#26 Gaucoin,
I would imagine it being a result of the fact that a good portion of the people who use these WOD's live in a climate where sprinting outside isn't possible or just plain dangerous. Like here in Ottawa where every outdoor surface is covered in ice.

Running on a treadmill is just junk because you can't sprint like you would outdoors. If you are going to replace an exercise replace it with something that will have an adequate impact not a crappy modification of the like. I tend to replace running with the following:

rowing (same distance)
pistols 5/leg/100m distance
heavy kettlebell swings 20/100m distance
burpees 15/100m distance
squats 40/100m distance
box jumps 25/100m distance (18 inch box)
double unders 10/100m distance (10 continuous)

It isn't the same stimulus, but it doesn't have to be. The neuromuscular and metabolic impact is similar enough. Constantly Varied, Functional Movements at High Intensity.

If you can't run do something just as hard or harder!

Family/Work Safe Link:
http://www.youtube.com/watch?v=ilQFMQyOzaI

whoa pierre is that you doing those box pistols? that's impressive!

#6 that was funny and I'm taking your advice.

#28 might I suggest for those limited to indoors & have 20 meters give the 'beep'test(aka shuttle run) a shot.
Anymore news on the Grand Opening?

I wish the Navy would adopt a similar mentality to fitness as the Marines.

dammit, hari...

cant wait to get it on at the black box! for now, we have a little CrossFit contingent out at the forest hills NYSC (since i know the boss, we dont get tossed!!). come on out any time you feel like pushing the envelope...

A thought on transforming Marine PT to become more functional: Until you change the PFT, you aren't going to change the way Marines PT. One Marine is viewed as "better" than another based on his PFT score. Boards, which the military puts so much emphasis on, only see PFT scores. Those PFT scores can be deciders on who gets a certain job or promotion. THAT is a HUGE motivator. Of course the priority should be combat preparation. But Marines want to advance in their job as well, which means competition, which means the PFT sets the pace- not combat prep (Besides, how can you sit there and tell a 300 PFT Marine- who has already been deployed twice- that he needs to change his PT regiment because it isn’t functional enough?? Good luck with that). As a result, Marines will always practice for the test. You hear it in every unit on earth, "The PFT is coming up, I have to get ready." Bye, bye kipping pull ups. Bye bye 400m sprints. Bye, bye squats, DLs, and C&Js. Hello strict pull ups or chin ups. Hello crunches. Hello 3-5 mile runs. Bye, bye functional training. Hello test-focused training. I'm not saying a steady diet of CrossFit or another functional PT program won't make you a 300 PFTer. But conventional wisdom says practicing for the test is the easiest and quickest way to score well on the test. That's what's happening where the rubber meets the road. Trying to change attitudes is futile. Crossfit’s greatest weakness is that it is too intellectual at times. “Oh look, a new diagram of pdf file showing how right I am… blah blah blah.” The people who show up at CrossFit clinics ARE NOT representative of the average Marine. The clients are mostly older, better educated, and bring in more income. Marines don’t want to be convinced (read: preached to) via point paper or lecture as to why your program is superior. Yet they are the ones who you have to convince. Marines today want to do well. Being a good Marine in no small part means having a high PFT. If you really want to affect change, if you really want to sell your program to the Marine on the street, don’t concentrate on officers/policy makers. For a functional PT program to really take hold, Marines are going to have to want to do it on THEIR time. GWOT prep and combat itself is far too time-consuming to make any room for “yet another” PT policy. Solution: Work to revamp the PFT. Individual PT programs will follow what the PFT demands.

Had to tone it down from Rx'ed again.

5 rounds:
400 metre run
10 x 30kg (65 pnds) barbell thrusters

20m 10s (lost some time taking plates off after I realised there was NO WAY I could complete them with that weight!)

Feels good to back up after yesterday. Looking forward to tomorrows rest day!!

24 YOM BWT 190
17:33
1st set of thrusters as rx'd
2-5 @ 115#
I really like these sprint WOD's, haven't really done any speed training in a while so these really kick ass.

36 yrs bwt 14st (ish)

26:00

50kg thrusters as i had a reality check after lifting the first one.

500m runs

Jon

14:32

Hey Dave and Paul,
I am an old soldier and have to agree with you...However if during unit PT we utilize functional fitnes maybe we can have a trickle down effect to the end user???

Hell yes, this will be my first day back to xfit after a 3 month attempt at bodybuilding. Put on some good muscle mass but I am in bad shape, not fighting shape! Looking foreward to it, its going to be an ass kicker!
"THE MORE WE SWEAT IN TRAINING, THE LESS WE BLEED ON THE STREETS"

5 Rounds
6 Laps around the gym
10 Thrusters #135 to flat bench

13:02

All alone today.

17:07 - 400 meter runs, 95# thrusters to Dynamax ball. Bwt 114#.

Pulled on my old padded running shoes and threw down the carpet runner from the sliding window to the power rack. The padded runners (not the Nike Frees) allowed me to do the runs without the foot soreness that plagued me yesterday.

#28 hey pierrre cool link. Couldnt help but think that you were doing all of that in a bedroom! could this be true was all of you equipment in a bedroom??

Great article on the marines. When I left the Royal Marines last year there fitness training seemed to be taking a few good changes in direction due to a new PTI hopefully they will take advantage of a program like CF.

WOD will be subbed for KB swings today as ive done the last two WODS out in the minuses brrr!

Theresa

19:47 Subbed 40 for first two rounds 45 for next two and 50 for the last

Mark

19:48 Subbed 95 lbs.

16:09. Used 65# for thrusters. Runs were slower then the last two days. Instead of 8.8 to 8.9 mph, I was at 8.6 to 8.8 today.

400-meter run (treadmill), #75 thruster - 17:01

# 25 Coach gets credit in the summary section.Congratulations Coach & Lauren !!!!!! Thank you for Crossfit.What a difference it makes.
Semper Fi.
Dan

Pierre, your insane those pistol-medball-clean-box jumps were nuts. I got the squat stands finished. check 'em out in he equipment section.

Could somebody tell me the difference between a thruster and a push press? Also, if they could define thruster for me.

Thank you.

BW 177

As rx'd

17:07

Will tomorrow be Rest Day, with 400 meters interspersed every 10 minutes? :)

Today, worked on Thruster form (which, as you all know, is code for "I really suck at this so don't laugh when you read my loads of a wad of Kleenex on each end of the barbell):

RUN THRUSTERS
1. .25 mile (7.0 mph) / 135 lbs, no, 95 lbs
2. .25 mile (8.0 mph) / 95 lbs
3. .25 mile (9.0 mph) / 65 lbs
4. .25 mile (6.7 mph) / 75 lbs
5. .25 mile (8.0 mph) / 80 lbs

Did a kind of combo as missed last two days

BW 150 I think, must weight after Christmas

Run 1600m 15 OHS 20kg's
Run 800m 12 DL 100kgs
Run 400m 10 Thrusters 50kgs

Time 28'58"

ps:

oops - forgot to mention my time: 28 minutes

last round was 90 lbs, not 80.

#49 Dallas. A thruster is a front squat to push press. See the exercises section of the site for a video.

Ben: 18:34, runs on treadmill at 1% incline

#34: Once Marines start using Crossfit and seeing the results, even on the PFT, I do not believe there will be much pushback on instituting a functional fitness PT program. When I first started Crossfit I thought I would see a huge drop in my run time and dead-hang pull-ups if I wasn't doing 3-5 mile runs three times a week with pull-up pyramids. Instead I saw a drop in my 3 mile run time while having a lot less knee pain from the constant roadwork and have increased my dead-hang pull-ups to over 20. The PFT is not perfect, but changing that is going to take a lot longer than changing the physical training program.

my gym wasn't open yesterday so I had to double up on workouts today....boooo

WOD 070101

Russ - 14:12 as rx'd

WOD 070102

Russ - 15:11 as rx'd

Zoe - 17:40 45lbs thrusters

I've been Crossfitting since Oct 2006. The biggest lesson I've learned thus far is

Throw your ego out the window !

5 rounds

400M
65# Thrusters Time @ 25:00

Felt really fatigued today, but vacation is coming up : ) . I vow complete rest and relaxation !

16:36 135 lb. thrusters to dynamax ball

rnd. 1 unbroken,rnd.2-5 broken 5,5

SMOKED!!!!!!!!!!!!

#55,

I've been doing crossfit since August and although my strength has increased, my pft has went from an 8:59 to 10:47 mile and a half. (Navy pft) Do you run any besides what the wod prescribes?

Thanks, Josh

subbed 115lbs for thrusters (135 woulda been broken into sets of 1s and 2s)
time 16:51
I'm curious how my 5th 400meter time from today was compared to my 5th 400meter time from the previous 2 WOD's. I wish I had a personal secretary to record my split times, as I am not capable of cognizant thought during some of these WODs.

CFWU

WOD - Thrusters scaled to 65# (bad shoulder)

Rnd 1: 2:15
Rnd 2: 2:45
Rnd 3: 2:55
Rnd 4: 3:00
Rnd 5: 2:48

Total: 13:43

Legs are begging for mercy after the last three WODs - this is awesome.

Scaled the thrusters because of my shoulder but had no problem at 65#. Will try some 95# thrusters next week to test the shoulder more and aim to do this WOD next time with at least 95#.

As rx'd 16:51
bwt 165 46yo
Thrusters ATA all sets 6/4.

I actually beat Kelly Moore, that won't happen again this year.

26 y/o 185 lbs

5 sets
450 m [3 laps around a 150 m track]
135 lb thrusters

12:20

continuing on with the new year's joys!

26 y/o 6'6" 180 lb

19:32 with 105 lb thrusters

Jross #59: I do not do any running outside of the WOD. What I have found is that my ability to maintain a faster pace has improved dramatically. Where I used to die out on the third mile, I can know keep going at the faster pace. The only thing I can recommend with regards to the WOD is to do the metcon workouts as hard as possible. Push yourself to the point where you feel you cannot go any harder without passing out and try to maintain it at that level throughout. The only other suggestion if you are focusing on trying to lower your run time is swap metcon workouts for the strength workouts and focus on 800s and 400s. All out 4x800s or 8x400s is a great way to prep for the PRT.

Did Coach Rut's "BEAR" yesterday:
5 DB deadlifts, 5 DB Hang Cleans, 5 DB Thrusters--every minute on the minute for 20 minutes, loading = 40% BW...weren't planning on thrusters again today...killer. But:

N: 19:42 (65 lb thrusters) all sets broken 7/3
J: 19:11 As Rx'd, 10, 10, 6/4, 7/3, 6/4

Thrusters to Dmax ball. Runs on treadmill. About 40 meters from weights to treadmill + spinup time.

18:45 with 65 lb thrusters

Bwt: 135

Subbed 95lb. thrusters

12:37

Not feeling so hot today with the head cold so looking forward to a rest day

Oly wu 3 each PC&J, PS&OHS, SC&Thruster, SS
5 rounds 0.1mi. TM @ 3% & 10mph, 2x5 Thrusters @ 65# (50% 1RM)
interlaced with pullups 12x3 (33% max)
total time <38:00

Yes that was in my 1 bedroom apartment...

Dave and Paul, I find it odd that you are suggesting the CrossFit is selling the document in question, because it was written by a Marine.

While I agree that most individuals will take the path of least resistance and train specifically for the test. I also happen to think that those with a 300PFT are not who need the change the most. Its the other 99% of the Marine population. I'm a soldier and the problem that soldiers have is that they only have to think about themselves.

Individuals with responsibility, lets call them officers have to think about everyone whom they are responsible for. If the majority of those soldiers are not producing a 300 on the PFT than those who are, are a minority and have obviously been doing something differently. If that means they are training on there own time, then that means the rest aren't and the training that they are pushed through at work has to be corrected because it isn't working.

Think of it this way. Would you have a 300 PFT if you only did unit PT?

NO? Why? Because Unit PT is crap! It's broken and doesn't serve anything but the aggravation of those who aren't improving by it.

If you disagree stop doing any extra curricular activity and just do Unit PT, see where that gets you on your next PFT. Thats my point, if everyone does 1 hour of PT each day and it gets them nothing then this is at best a waste of time...

By the way I'm not an Officer in case you are wondering.

CFWUx2

Subbed 25lb dumbbells first two rounds, went down to 20lbs for the last three.

17:38

Wanted to do 115# thrusters today, but it felt too heavy when I tested in the warmup. Completed the WOD with 95# instead - turned out to be a good call...

Mike Mc:
2:50, 3:28, 3:43, 3:42, 3:52
Total: 17:35

Mike D: 16:50

missed yesterdays wod so doubled up today
1st wod 5rds
400 run (ea run 5x around bball court)
135lb thrusters 10 7/3 7/3 7/3 10
time 25:04

2nd wod 5rds
400 run (ea run 5x around bball court)
225lb deadlift 12reps all unbroken
time 21:53

did yesterdays WOD--scaled

CFWU x1

5 rds 400m run and 15 deadlifts 185# in 15:36 unbroken.

CFWU x2
2 sets 30 Russian twists (abs)

We've been a bit slack (and sick!) over the holidays, so we've missed a few days. The new year's resolution (or one of them) is to be more consistent with crossfit!

Dave and Roxy: 20:44
(90 & 60lb thrusters respectively)

5 rounds of:
400m run - treadmill
115lb thrusters x 10

14:47

What would be a good dumbbell weight to sub for the thrusters? Our track is on a mezzanine far away from the barbells, but there are dumbbells up there. I'm getting sick of running up and down the stairs during WoD like today's!

Thanks.
DBD

As Rx'd: 14:24

20:03 with 95# thrusters and 440m runs around hilly block. I did a workout with thrusters yesterday, so this sucked a lot.

new years in the mountains w/ nothing to do except continue the celebration till the early morning resulted in no cell phone reception, no internet access, and waaaaaaaaaaaay too much celebrating. got home last night after the 5 hour drive at 2am...saw what was in store for me and wept...heavily.

i did the deadlift workout from a few days back to work myself back in slowly since i did so many thrusters only a few days ago.

M
bw: 148
age: 26

5 rounds of
400 M run
85 lb deadlift 12 reps.

26:12

Used #75 for above time:)

13:55 as rx'd

runs on tread @ level 1.5 incline, still snowy and slippery outside but warmer, yippee

145lbs/29yoa

CFWU x 3 (modified)

subbed 95lbs for thrusters

20:26

ugh!

Sub 65# thrusters

20:30

going for knee surgery tomorrow
6 rds of
pull-ups
bench
sit-ups
superman
10 reps

15:19 as rx'ed on treadmill @1.5 incline, speeds between 8.1 and 9mph. Had some extra coaching today which probably helped my time, thanks to OPT and Trevor S.

This WOD was a b%$#h on my wrists, I'm really scared that the past 3 days have been a wake-up call for what's really coming down the pipe in the next few weeks.

16:31 as rx

22:18 but had to scale the thruster load to 105lbs.
Low back was still shot from yesterday. Good to be the first guinea pig prior to OPT and gaucoin!

getting to LOVE the 400m run

sub 40#

5 rounds 15:27

2nd day of Zone. Gumpy and hungry.

#49 DALLAS

Hey, don't worry about the thrusters...maybe you should go do some preacher curls!

LOVE the 400s!

sub 40#

15:27

2nd day of Zone. Grumpy and hungry.

That sucked! Still hurting from the 50 rep thrusters days ago.
Run/Thrusters
Treaadmill at 1% incline

Round 1 1:40 1/4 Thrusters RXD
Round 2 "" 1/4 Thrusters 95
Round 3 "" 1/4 Thrusters 95
Round 4 2:00 1/4 Thrusters 45 (Super fast)
Round 5 1:42 1/4 Thrusters ""

As Rx'd 32:15
All sets broken, shattered, completely F****D UP!

I need to run faster, just a thought. 400's really sucked this week bad. We've even had decent weather.

As rx'ed:

16:51

20:42

400m run
Had to scale Thrusters to 65lbs X 15

X5

33yom/152#
CFWU x3

0.3mi
135# thrusters x10 (round 1)
115# thrusters x10 (rounds 2-5)
(34:24)

Crap!~
Just started this funky crossfit shi' about 2 months ago - you people doing this week's WOD's at sub 20min are animals! Hats off.

I've been running and doing basically traditional 3x8 weight training pretty consistently for 18 yrs. After ~2 months of the WOD I'd say it was worth about 1yr of crossfit style training.

I thought I was in pretty good shape but am struggling to do the WOD's as prescribed - managed only 1 round at 135# today (3,2,2,1,1,1) and realized I was just not there yet. So I finished at 115# (still broken 6,4 and 5,5 etc.) I like the down to earth philosophy and overall athleticism focus - the benefit really becomes clear when I find I'm sometimes able to complete rounds 4-5 stronger than rounds 1-2 as my body learns the mechanics of the workout.

Thanks for the effort that goes into developing and posting the WOD's.

Kelly Moore you freak me out women!

5 rounds for time: (sub 4 rounds)
-run 400m (round 1 jump rope 2:00; round 2 40 bench jumps; round 3, 30 one arm db swings, 35lb; round 4 stationary bike 2:00)
-135 lb thruster, 10 reps (sub 115)

Finished in 20:53.

Subbed 110# thrusters. 25:44.

AMTT

Monkey Boy: 115 lbs 19:06
Nature Boy: 95 lbs 19:33
Bob: 45 lbs 18:11

41yo/160#

95# thruster
19:15

CrossFit Oakland

#97 welcome, be sure to give yourself practice time with our multi joint exercises, scale weights but master the movements, unsound mechanics with thrusters and the like is a recipe for injury. It will take your body some time to adapt to compund movements. Good luck.

as rx'd 14:54

Thrusters kill me!!

first 5 reps 135# then had to sub 115# for thrusters

21:04

my slowest of the 3 days.

28:30, with thruster weights of 80-80-60-70-70.

# 33, Saggy,

Thanks for the invitation. If I don't see you at Crossfit NYC soon, I will certainly take you up on your offer.

Hari

400 x 95
400 x 95
400 x 85
400 x 85
400 x 85

Mr. Pukie this is Randy, Randy this is Mr. Pukie.
Mr. Yogurt I believe you and Randy have aready met this morning at 10ish?

95 lbs for thrusters
13:26

WoD, Slightly Scaled-Down and Modified Pack Version

5 rounds of
0.22 mile (2 laps around our track)
10 x 40lb DB (80 lb total) thrusters

13:30

forgot to start timer..started after first set.
13:58 for last four rounds.
too crappy to run outside so went on elipticle for 1km = 400 meters. about 1:45 time-wise per km.
first wod since a lengthy chrismas break. this year's goal is to do at least 90 % of all wod's.

subbed the run for 20kg kb swings 75secs and had to use kbs for weight
45kg + 16kg kb 5l 5r 1st rnd
32kg + 25kg kb 5l 5r rest of rounds

time 13:49

82#
17:52

70lbs
27:57

#33 and #107. It looks like CFNYC next week. Hope adn prayers. Its New Years

Forgot to post that today I hit a PR.

My previous one set max reps for Pull ups was 13. Today during my CFWU I threw out 15 and felt like I could do more. Then I did the same on the next two rounds of the CFWU.
It feels to me like I don't make small advances, every time I hit a PR it seems to be a big jump.
I'm nine months into Crossfit and still making big strides. Thanks Coach!!

24:12 with 90 lb Thrusters and 400s on treadmill

24:12 with 90 lb Thrusters and 400s on treadmill

Age 34

BW 145#

As rx'd:
5x
400 meter run
135# Thrusters 10 reps

22:50

26M
150

22:30

used elliptical for 2 min instead of 400m
did 95lb thrusters at 12 reps, didn't read closely enough

13:32

For set 1-2 I used 135, but for 3-5 I used 115.
For run I jumped roped for 85sec

13:46

treadmill at 1.5 incline (steady at 7.7) x 5 rounds
dowel rod thrusters (a2a squat) x 20 x 5 rounds (shoulder about 95% recovered

had good energy today

5 rounds

Run 400m
Subbed 95lb Thrusters 10 reps

18:23

Coughed...wheezed...spit...but no pukie!

22 min

14kmh treadmill, 35kg thrusters 1st round, 30kg thereafter. All rounds except last one broken.

2 hours of indoor climbing after...

5 rounds in 19min.
75lb thrusters

As rx'd 27:00

Unheated garage is wearing me down.

Wow that was hard after the last two WODs. 28.46 using 115# (3/4 of 153# bodyweight, which is as prescribed assuming a 175# Crossfitter). First 4 sets of thrusters also involved cleaning the weight from the floor.

Tariq

as rx'd 14:52

great workout! Looking forward to the Feb 10th seminare!!

Seeing as I've missed a few and subbed a few, I did a medley:
400m run
5x 75, 7x 85 lbs power hang clean
400m run
12x 85 lbs overhead squat
400m run
12x 225 lbs dead lift
400m run
12x 95 lbs thrusters
400m run
38 minutes

How irritating is it to set the treadmill to 9.1 MPH, but have a quarter mile time of 1:45 because it took the treadmill so long to get up to speed? Do folks normally discount the first 30 seconds and .05 miles?

19:01
500m row 10 135# T x 1
500m row 10 45# T x 4

CFWUx2 + one set of 95 trusters

Five rounds for time of:
400 meter run (treadmill)
135 pound Thruster, 10 reps(subbed 95lb)

18:13

20:00
treadmill runs, sub'd 115#

I'm on fire... literally
my arms are burning for some silly reason

anyways, i did my ameliorated version

5 rnds of
400m run
15 reps of 95lb OverHead Squat
10 reps of 225 DeadLift (should have been 12, to mimic the previous)
for time

posting this exact post 3 times, on different WODs, please don't delete them

did this in 39:50... had trouble stopping the stopwatch on my ipod

18:50 as RX'd.

17:20

today's workout, inspired by the WOD
for tim:
- run 800 mtr
- 50x 60 kg back suat
- 50x 40 kg sh press
- 50x 60 kg deadlift
- run 800 mtr
time: 36:02 min.
Have fun, Johan

Subs: 95# Thrusters

18:24

GREAT article!

33M
210
19:00
First round as rx'd, subbed 115# thrusters for the next 4 rounds. Did get my first muscle up today. Started Crossfit in November so I'm making progress.

Scaled Thrusters to 95# x10.

No timing device, but less than 25:00.

135# thrusters 10 reps 5 sets. Made only 3 400m sprints before right hammy strain

As Rx'd
400's done on treadmill at 2%incline-all 5 at 9mph
Time: 17:24

14:33, but

used 45lb bar while wearing 20lb weight vest due to 7' ceilings in my garage/basement not allowing any weight on the bar during an overhead press. Finished with 4 sets of seated military press for some shoulder work.

as rx'd 22:31 - paying for a week off

20:47 for the following mish mash of a WOD: I did the first round run and scaled w/ 115# for the thruster, then in round 2 ran but when I returned to the weight room, a rather cute blond had stripped my bar. I saw that a kid had loaded 190# onto the trap bar so after he was done, I jumped in and did 12 reps from yesterday's WOD, ran/thrusts round 3, run, dl's as scaled round 4 and for a special treat, in round 5 I ran, did the thrusters then the dl's. I started and stopped my watch so many times with all this changing and resetting that my time is representitive of nothing. Ah, the hard life of a CFer. BW:176, YOA:58

Hey-

WOD: 135lb thrusters & 400m x5 - 21:31

-K

15m 30s

treadmill 0.5 incline
7.5mph

All; It has come to my attention that someone unknown to me has gotten the impression that I share their criticisms of Coach Glassman in the dust up over Gym Jones. While I'm mildly flattered that anyone would care what a 58 year old NJ lawyer would think about this, let me be publicly clear: I have never said or written anything critical of Coach regarding Gym Jones and/or Mark Twight. I support Coach completely and unequivocably. Period, end of story. Happy (but not easy) and healthy CFing to all in 2007!

First WO for 07 after a NY rest and Zone unfriendly food

26.03
sub 500m Row for Run Drag 3
50kg Thrusters to D Ball

Row Splits
1.48.4 29
1.57.5 26
2.00.5 24
1.57.8 25
2.00.6 25

Thrusters
5s,4s,3s,2s

28 y/o 170 lb 5’10” approx 11% bf
Warm up: 3 rounds of 20 steps walking lunge, L sit, 10 back extensions, 10 ring push ups, 10 squats, handstand practice. 45lb thruster x 10.

400 meter run: 1-1-1-1-1
75 pound Thruster, 10 reps: 10 – 10 – 7,3 – 5,5 – 10
Time: 30:29

Boy, my heart just wasn't in this one. I meant to scale back to the Brand X pack version of 5 rounds 400 m and 95x12 thrusters. However, the thruster felt terrible and infact were causing some discomfort in my wrist so, for the remaining 4 rounds I sub,d 95x12 Clean and press. My fastest 400 time today was slower than my slowest yesterday. Total time 29:28.

At least I got some work in.

stop watch on an ipod huh??? i gotta check that out since i've just been going by song length :)

lil pipe bw:165
first set as rx'd, last 4 @ 115#
runs on track
23:03

sub'd 95# thrusters.
17:32

47/165
On treadmill as Rx'd - 20:58

I'm very happy to see my Corps embracing the concept of functional fitness. I do agree with previous posters in that overcoming the PFT mindset will be a huge institutional hurdle to leap. As long as PFT performance factor into cutting scores for enlisted Marines, and are used as a crutch for the unimaginative in evaluating officer's and SNCO's levels of fitness, there will be a drift towards training to test. As a career infantry officer and having had a three year tour at OCS, I was never impressed by dazzling PFT scores. (Disclaimer - I was a 300 PFTer.) I was, however, impressed by a kid who could hump 75 or 80 pounds of gear for two or three hours and still have the guts to sprint during fireteam rushes, or climb a rope ladder into a upper window. I truely hope the PFT will whither on the vine as other practices (salt pills, anyone?) have. I believe functional Fitness will reduce injuries and ultimately save lives by making our Warriors the toughest on the battlefield. I hope all Marine Crossfitters do their part in giving this combat multiplier to their Marines.

16:50 (12:19 of work)
Runs on treadmill.
Spent time running from basement to garage.
Great Workout!!

age-40
bwt-212#
time done as rx'd- 18:30.

Does anyone have another link to the USMC article? This is the second time I've seen it linked and I can't open the PDF file. I've tried Firefox and IE plus re-installed the most current version of Adobe Acrobat.

Frank: 47/205 #
Sub'd 95 # for thrusters. Total = 17::01
400 M splits: 1::45/1::48/1::53/1::58/2::01

Matthew: 14/130 #
Sub'd 65 # for thrusters. Total = 16::11
400 M splits: 1::47/2::03/1::53/1::58/1::45

47 YOM BW 175#
scaled to Level II (1/2 BW) for thrusters
1st round - 90#
round 2-5 - 80#
time 24:03
Was sore from deadlifts... took a few laps for my legs to limber up. Should have warmed up better, but had to do after work and beat the darkness...
Overall, satisfied, but have areas for marked improvement next time.

Frank: 47/205 #
Sub'd 95 # for thrusters. Total = 17::01
400 M splits: 1::45/1::48/1::53/1::58/2::01

Matthew: 14/130 #
Sub'd 65 # for thrusters. Total = 16::11
400 M splits: 1::47/2::03/1::53/1::58/1::45

Subbed 95# thrusters.

Runs were closer to 500 meters, and I had to climb a flight of stairs and plow through a bunch of new years resolutionists to get back to the oly bar. The upside was I really needed the recovery time.

23:11

why does this suck more in your own garage than anywhere else?
5x 400m & 95# thrusters(x10)
32:22

Travis - in the back yard sucks, too! my carport looks like a gym threw up...

... and I am gonna measure my 'track in the back', as I think it must be longer than 400 meters, based on my times... I am slow, but not that slow!

m/32/165

19:23

Sub'ed 115lbs for Thrusters.

cfwux2

sub'd 95lb thrusters (first 6 @ 115lb)

20:17

treadmill runs: 11, 11, 11, 8, 9 mph)
thruster 1 rep warm-up: 95, 115, 135, 155

too much intensity at start of workout. should have paced this one better.

#158

I can e-mail it to you if you want. Send me an e-mail message requesting it.

25:05 as rxed
20 floor lengths (= 400m)

no precise time but if i remember correctly the big hand went from the 4 to just past the 9 while I stuggled with those 135lb thrusters. (broken as 5-5/5-3-2/5-3-2/4-3-3/4-3-3) all quarter miles were at 8.5mph. the darn tv-tredmill takes too long to get up to speed and added about 1.5 minutes to my total. not that i was complaining at the time.

Each round - 10 mph for 75 sec.

thrusters
1-95
2-95
3-105
4-115
5-115

spk is a girl

forgot time - 16 min.

Did DL/400M from ystd; posted there.

16:57
105# thrusters

16:50 as rx'd

25:00 as rx'd

then 25 pull-ups with backpack

30 min - first two sets as rx'd broken 400 and broken thrusters...used 95lbs. on thrusters

sub 95 pound thrusters

18:12

90# thrusters, not deep
16:25

17:25

sub 65 lb thrusters

Didn't get to this until later than planned. Every time I literally one foot out the door into the garage the phone would ring or something else would come up. Not enough warm up, so I was slow at the begining. Missed yesterday's because of horrible cramp in my neck, which carried over to today a bit.

WU- 400 m on elliptical
WOD- subbed
400 m on elliptical
45 lb thrusters for 1st round
55 lb thrusters for rounds 2 through 5

Time- 24:30

Cool down- 50 situps
50 Back extensions

Back extensions made my neck twinge again. It's not really fun when you are in the middle of sit ups and your 95 lb Lab thinks that it looks like you want to wrestle so he jumps on your stomach, whom is then followed by your 45 lb mutt! They thought it was fun though.

Kate

95# Thrusters
27:00

#145- John Wopat-
I always like to read your little stories about your trials at the gym.

Kate

Anthony (BW=180)
Notes: as rx'd - subbed thrusters with 135lbs deadlift jump shrugs (10 reps) and ring dips (10 reps)
Time: 19:20

Jodi (BW=104)
Notes: as rx'd - subbed 55lbs thrusters
Time: 19:16

#10 thanx..would swimming be a good sub?

19:30

run on treadmill 1% grade
sub 115lb for thrusters (full squat)

44 yo 215lb

CFWU x 3
60# thrusters using rack weights. The gym is busy with all the new years resolutions and once you leave the oly bar to run, it is gonzo.

Time=15.27

Slower than yesterday, and yet more wiped out :)
Someone asked what I was training for to look so intense (hmmmm- more like ready to throw up)? Then asked if I was in the military.

Row- 20 min.

Completed as prescribed in 18:11. These past few days sucked.

#129
I try to let the treadmill get up to pretty close to speed before jumping on then add .25 to whatever reading was on the distance display at that time. I then keep the treadmill running the whole time but I am forced to do some math!

CFWUx3

WOD
:16::27

Really feeling the Hollidays, weaker then usual. Finished up w/some light DL work

Get some, Go again!

M/26/5'11"/180
CFWUx3
WOD as Rx'd
round 1: 3.32
round 2: 3.58
round 3: 4.05
round 4: 4.08
round 5: 4.18
TOTAL: 20.05

Age - 31
Ht - 68"
Wt - 235 (23%)

CFWU(10) - 13:35
Rest & Stretch - 19:24

WOD - Modified BrandX Pack: 5 rounds - 400m (Treadmill 7.0 mph), 10x Thrusters 65#

Round 1 - 5:12
Round 2 - 3:55
Round 3 - 4:06
Round 4 - 3:50
Round 5 - 4:09

Total - 21:10

Scaled the runs and the thrusters to 95# and still DNF. Bunch of reasons, or excuses...but basically just no gas in the tank. Time for a break.

CFWU
Subbed 80lb thrusters with truck tire and rim had no weights and the 400m runs 15:30. And we were smoked great work out thanks.

Swimming?!?!?

47
165 lbs.

Someone told me I wasn't allowed to do Deadlifts for a few weeks because of my back injury. So I decided to do 135# Thrusters instead.

Back Squats
225 X 3
235 X 3
245 X 3
255 X 3
260 X 3

Five rounds for time of:
400 meter run
135 pound Thruster, 10 reps

21:30

Rest 10 minutes

7 rounds
115 Power Clean X 7
1 Rope Climb no feet

bw: 184

As rx'd: 19:38. Thrusters were very broken.

CFWU x3
21:30 mas Rx'd
depressing time
no excuses

19:23 Subbed 2 min indoor bike sprint for 400s. Thrusters were 1/4 drop push presses because of bike shoe instability during squat.

38:07 slow time. 95 lbs first round no problem. 105 lbs second round no problem. 115 third round broken. 125 fourth round broken. 135 fifth round broken in 1's and 2's.

28:13
75#

20:35 as rx'd

two weeks off really hurt today.

Holy Hat, that was hard

subbed:
500m row for run
95lb. thrusters

4 rounds in 17:06

Mike Donnelly

USMC Functional Fitness. Functional fitness has been around since the inception of MCMAP. I was sent to a 3 week school called Marine Combat Conditioning Specialist Instructor Trainer (run along with Martial Arts Intructor)whose methodologies largely mirror the crossfit system. I integrated this program when I got back to my unit and immediately had impressive results. When I was later shown crossfit proper, the results became even more impressive. Note that I don't take credit for this myself, because none of it was my own original concepts, I only passed on what I was taught as any NCO/SNCO should. The results of using these programs is undeniable,and un-arguable. However, the friction comes from explaining and getting the old guard daily 7/16 / run all day 'till the running is done community to understand and accept it. I offer the following:
1. Crossfit has often been described as a "grass-roots" fitness movement.
2. Crossfit has already been accepted at Quantico as is evident by anyone who has been in the WTBn or TBS gym recently. That means that the Officer Corps (which I am not a part of) has accepted it, and which is an important step.
3. Crossfit has a foothold in the Scout/Sniper Community. I can't speak for the Recon community, but would wager the same.
4. Crossfit WODs / Functional Fitness Workouts are doable on a daily basis with minimum logistical req's by using body armor (Murph anyone?), sand bags, HMG's etc...

This leads me to this conclusion: In order for functional fitness to succeed, which I'm sure all of us would like to see, it will take a two pronged effort from the top (officer / policy) level, and from us in the Platoon Sergeant/Squad Leader / Team Leader / Operator role that already apply the system to prove its worth to the rest of our Corps, and to protect it from becoming misinterpreted / misused, and therefore mis-trusted.

The PFT will evolve in time. Keep in mind that it still is relatively new (appx 25 yrs I think)in the grand scheme of things.

BTW: I'm a 290s PFT guy that would prefer to hike over run any day.

3 Rounds of Official Crossfit Warm up.

I scaled the workout of the day because I couldn't do 135lb Thrusters

Completed in 35:40
400m Run
10x95lb Thrusters
400m Run
10x65lb Thrusters
400m Run
10x65lb Thrusters
400m Run
10x65lb Thrusters
400m Run
10x65lb Thrusters

WU
Walk to gym
Thrusters w/ oly bar x 10
FS w/ oly bar x 10
Stretch
WOD
17:30
Thrusters w/ 95# all as rx'd

First workout since before the holidays.

Did a kind of modified pack workout today. Did five sets of the 400s along with the thrusters at 10 reps but couldn't make the 95lbs. Did 70 for first two sets and 65 for last three. Total time was 24:30.

55 y.o. 150lb 5'10.
Rehabing a back injury. Ran 1 mile + thruster 40lb x 5: 40:04

Male/28yo/BW:165lbs/HT:5'7"

17:10 w/105lb thrusters

QA4, Afghanistan

BWT=278.5; 43 yoa

subbed 155# thrusters

22:24

Ran outside.

As RX'd
45:43. A lot of walking during those 400Ms and 135# can be heavy at times ...thrusters broken every set. was able to string 6 together during the 2nd and 4th sets.

1st goal - beat 30 mins (f)
2nd goal - beat 40 mins (f)
3rd goal - beat the 3x jackie time...ahh, something small to hang my hat on.

Paul: 115# 20:29
Jen: 73# 18:18
Andy: 105# 22:24

Dark, icy, snowpacked roads...can we WOD inside next round?

29 5'4 145
12:42, subbed 65# for thrusters, back and legs sore from yesterday. Looking fwd to off-day.

BWT: 178

Five rounds for time of:
400 meter run (subbed 500m rows)
135 pound Thruster, 10 reps (subbed: 95# first round, split 5-5, 65# remaining rounds unbroken except for some quick pauses for breath)

Tweaked back yesterday, from working around the house, not deadlifts! I tell my wife that working around the house stuff is dangerous. So although I could ordinarily squeeze out the thrusters at 95#, my back suggested that 65 would be more reasonable. Stilla great workout.

Forgot to post time: 24 minutes.

Age 51/BW 240#
Subbed 500 meter rows for runs and 50# DB thrusters (didn't feel like fighting all the New Year resolutions for bars), this was hard enough. 29:48 Glad tomorrow is a reat day.

BWT: 227

30:20
65 pound Thruster

#185 - Kylie - swimming would be a great sub, pick your distance based off of your run time. I'm not much of a swimmer so I can't tell you a good distance, but I'd imagine that a 50 or 100 would do it pretty good.

18:00
Sub's 95 lbs for 135
Getting back into the groove after taking a couple weeks off.

Did 12 instead of 10 thrusters by mistake.

5x for time
Run 400M
12 95# thrusters (someday I'll do 135#)

20:05

Ouch!

Funny how people talk about sprinting these 400's, by the 2nd half of the workout the last 2 days I would be hard pressed to call what I was doing anything but a 400 meter shuffle.

40M/5'8"/177(yeah, after the holidays 181!)

R1 135x5, 135x4F
R2 115x10
R3 115x6, 115x6 (forgot how many to do)
R4 95x10
R5 95x10

Time: 18:52

44M/6'4"/244

R1 135x10
R2 135x10 (broken 4,4,2)
R3 95x10
R4 95x10
R5 95x10

Time: 19:15

bwt 235
thrusters 135# as prescribed with last 2 sets broken badly
ran 7.0mph each time felt pretty easy should have pushed the run more.
total time 30 minutes; like I said last two sets of thrusters took about 15 minutes

29/185

Sub'd 500 meter row for run and sub'd 105# for thrusters.
(dislocated toe earlier in day - couldn't run)

Time - 17:25

sub'd 30 lbs for thrusters

16:01

To all those who are discussing the Marine PFT; we are working on getting the Corps to look at changing it. Now that we have the Commandant using Crossfit language we are on the right track.
As far as coach getting credit, look at the foot note on the last page of functional fitness paper. It has thanks to coach and gives his website. All signed by a General that is a huge leap forward.

215lb Male, 35-years old
5x
quarter-mile on Treadmill 1-2% grade 8.5 mph pace
115lb thruster (back was sore .. and form suffered)
Had to fight with the new people in the gym who kept stealing my weights...
TIME-- 21:40

I agree that the last 3 days sucked...What a great workout...

Doc

Mike:thrusters 135/135/115/115/115 19min
Erin: thrusters 75/75/75/75/75 20min

35M 6'1" 195lbs

16:08

Subbed 95lbs thrusters.

w/u: treadmill, sets of 10 x thrusters starting w/broomstick and gradually increasing weight to 45 lb bar
wod: subbed 95 lbs for thrusters, time 17:22
R1: 3:24; R2: 3:24; R3: 3:35; R4: 3:51; R5: 3:05

31/ 185

95# thrusters

18:52

without the preceding two wods could have used 135

decided to listen to legs and go lighter

M / 37 / 185

400m run - Treadmill, 1.5 incline & 7.5 speed
95# thrusters
No breaks

15:09

17:50 as RX'd

Could have run harder. Broke up last few Thrusters 7/3, 6/4, 5/3/2.

This was the hardest of the last three - breathing tough.

Subbed 70# thrusters.

Roughly 20 minutes

23:48 as RX'd

18:20

30lb. thruster

I modified this so heavily it barely makes sense to post it, but I was trying:

a) can't do thrusters (and sure as heck not 135, that stuff that Coach is smoking must be *good*)
b) couldn't get a treadmill today

So:

5 rounds of 500m row, 15 OHS with 75 lbs.

Total time 17:43. Rows at almost exactly 1:54 each (effort-wise comparable to a 1:46 400m run). Overall time significantly slower than the 14 minutes and change I posted 3 days ago for a similar workout, but the rowers are farther from the weight room.

300 turns jump rope, 105lb thruster
all sets broken
27:45

As Rx'd (Thrusters to Dynamax)

54:00

I found this to be almost impossibly difficult compared to the previous 2 workouts:

OHSQ workout: 18:10
DL workout 17:42
Thruster workout: 54:00

95 lbs. thrusters

18:10

Subbed 115# thrusters
19:32

37 bw190
as rx'd
15:48

Tschanzy 170lbs 44yom tough workout after showshoeing 3 1/2 hours in 3 foot vigin powder yesterday! As RXed except used 95lbs for the Thrusters.

25 minutes

Newbie...60% Volume and Loads

80lbs for thrusters

Set 1 2:40
Set 2 2:52
Set 3 2:49

What do you guys do when you miss a day? Do you drop it or skip a rest day to make it up????

194#
2xCFWU
As rxed in 22:05
Fighting a virus, couldn't push any harder.

from 3 jan

screwed this up and did 25 thrusters each set
and did 6 rounds rather than five. lost count but think it was 22:46 for 5 rounds.

oops!
65 lbs thruster.

27yo 200lbs

HAPPY BIRTHDAY TO ME!

CFWUx3

19:17 as rx'd

Bodyweight 175lbs

as Rx'd, 22:30. all thruster sets broken. ouch.

#244 Grace -- I just do the WOD on the next rest day and then resume the normal schedule.

bw=202 (35)
as rx'd 22:57
all thrusters broken into 6/4

22:07

95# thrusters

16:37 scaled as follows:
4 rnds using 95# for thrusters

1st metcon or cardiovascular of any kind since murph...

135 pounds? In my dreams.

subbed 95#, thrusted fast, ran sloooowwww.

18:27

done the day after this day Jan.3rd

25:00 as rx'd

only the 4th set of Thrusters broken

some guys who were taking a tour of the gym called me a tank, they went too far away before I could tell them to go to crossfit.com

and i've had bad experiences with mixing talking with WOD's anyway

Tim: 3 rounds as rx'ed w/12# weight vest, 13:53

could not move after rd3. out of shape I guess.

used 95lbs, did 15 reps each set
19:28

2 days in a row that I didn't read the WOD correctly. I'd be all over my PVTs if they screwed up like this. Must not be paying attention since I'm going home soon, can't wait to see my wife!!

M/37/176

Felt really strong today. Subbed 45# DBs for Thrusters - total 90#. 400s on treadmill.

Time - 14:32

Surprised myself. It helped that the DB rack is close to the treadmills...

First round as rx'd
Droppped thruster weight to 115 for last 4 rounds

17:09

Scaled to 105#
16:14

20:45
Had to wait a minute or two for the bar to open up

95lb thrusters

22:04

95lbs for thrusters

20:23
Subbed 111# Cleans for Thrusters.

14:41
runs on treadmill, avg 8 to 8,5 mph, 1%incl.
55# thrusters

195lb

95#x15
95#x15
95#x10
65#x15
65#x15

ran long AMMA loop

23:51

Brandon - 15:06 with 95 lb thrusters

Marie - 13:51 with 10 lb medicine ball

Jeff-as rxed runs on treadmill @ 8mph-20:32

21:25

Using 110 lbs for the first 3 x rounds, and 90 lbs for the last two,

Couldn't hold 9.0 mph for all five 1/4s, unlike last two days. Ran first 3 x rounds at 9.0. Ran 8.7 and 8.6 for the last two.

The three days of sprinting and lifting leads me to conclude that my times would still be better if my lifting improves, vice my running.

I suppose at this point that I'm more satisfied with my ability to hold a tempo pace vice my ability to gut thru 135 lb thrusters.

16:48

First round 65#, next 4 45#. Shoulder dislocates with any more weight. Hopefully building it up with perfect form will rehab the support muscles...

39:23

Five rounds for time of:
400 meter run
117 pound Thruster, 10 reps (first 5 reps of round 1 using 137 pounds)

34/180#
15:47
95# thrusters
My shoulders were hurting by the end.

15:00 - Used 95lbs for Thrusters
Treadmill - 9.2 @ 2%

5 rounds
subbed 2min bike for 400m run
10xthrusters(scaled to 115lb from 135lb)
time 20:50

Sub 90 lb, 20:45

20:40

need to go up in weight

as rx'd

33-34 mins

CFWUx3

BW 127

400m runs tm 9.0 mph
55# thrusters

17:23

Charity- Subbed 65# thrusters-treadmill runs @ 8.7 mph-18:15

Forgot to post this.

CFWU
20:17

BW 192

22:43 with 135# for thrusters but only the first set of thrusters unbroken, after that it was a struggle.

20:07 as Rx'd

22:56

ran on treadmill, sub'd 95lbs on thruster

25:14 Meyer as Rx'd
24:34 w/ 65lbs Godfrey

Age 35 bw 185

19:31

First round of thrusters at 135, total no-go. Sets of 2 and 3. Dropped weight to 95, far more do-able.

Ready for a rest day now, please... Thanks Coach!

Age: 28
Wt: 155

95lb thrusters

21:00

29/ 173

95 lbs thrusters

time: 13:07

next time try 115 lbs thrusters

19:18 - used 95# for Thrusters and did 12 reps per set.

Split times: Rnd Run/Thrusters

1 1:51 2:00
2 2:02 1:55
3 1:58 1:52
4 1:59 1:59
5 1:57 1:44

Notes: Ran from house to mailboxes. Performed on 1/3/07.

subbed

#115 for thrusters

16:31

34Yrs 193# 5'9"

17:54 sub jump rope for run, sub 75#

6 1/2 months pregnant, so subbed 400 m run for 400 m row. Squats with dowel. 17:51.

CFWU Trained jui jitsu this morning
as rx'd 18:03

22:39
400 meter run
45lb Thrusters 19 reps
5 Rounds

Ran upstairs and two laps around track at gym and back down.
115# thrusters for first round then 105# for last four rounds.

20:47

Wow, What a week!

46 yr Male 177lbs
3 X CFWU working back into pull ups

Subbed down to 115lbs instead of the 135. 24:56

First two sets of 10, 10, (6,4),(5,5), (5,5)

Charlene did Thrusters with 55lbs. 22:45

only did bar 45 pds. legs are dead
quarter mile run
5 sets 19:28

115 lb thrusters

17:48

Thrusters - 14 reps X 95#

19:55

thrusters with 65# due to shoulder stuff

14:37

as rx'd 15:16

27:30 as rx'd. hardest of the last 3 WODs by far. thrusters to parallel, mostly. 8.1 mph runs. 10 min ellip wu 16/16. hr avg 134, hr max 175.

cfwux3
95#thrusters(10,10,7+3,5+5,5+5)
20:38
pressing/shoulder strength needs lots of work

17:04
95lb thrusters
400 meters run

Army type stretch/wu
16:25
2x10x135# 3x10x115# thruster no broken sets
450m shuttle run

On a base where running is impossible - subbed 2 minutes at level 15 on elliptical machine at 55-65 rpm. for runs. 17:40.

With MurphIZ, subbed level 10 @70+ rpm's for .25 miles on elliptical machine for run. 6 Sets Time: 21:56

WUx3

Scaled to 95lb.
18:08
Could probably add 5-10lb next time high rep thrusters come up.

age 41
bwt 200

20:15 using 95lbs after 1st set w/135lbs.

as rixed: 16:34.

This was the most brutal of the three.

44/215

95 lb thrusters first round, 80 pounds for 2-5. My running distances weren't all equal; I ran around my neighborhood and estimated 1/4 mile each time.

23:54.

"I gotta tell ya fellas, I got a fever, and the only cure...

...is more quarter miles!"

BW=204#, 46 y.o., 72"
Treadmill 3.5% grade, thrusters 135# as RX:

Rd I = 4:59, speeds 4-5-6-7, thrusters 5+5
Rd II = 9:24, spd 8-9 mph, thrstr 5+5
Rd III=15:50, spd 9-8.5, thrstr 5+5
Rd IV =17:14, spd 7,thrstr 3+4+3, 8:37 mile run
RD V= , spd 6.5+.1-7-9, 10.43 = 1-1/4 mile time,.........21:13.3 TOTAL

#34, guilty as charged. I will stop CrossFit when the PFT rolls around. Remember the old PRT?

135-10
115-30
95-10
row 400m
25:45

Wow, I should have looked at comments ahead of time to get some inspiration.

RX'd

16:33

do not think I could have shaved 1 sec today.

Run: 6 x 7on, 2 off

then,

5 rounds for time:
400 m row
115 Thruster x 10

4:30
5:38
5:32
5:10
5:04
25:57 total

all thrusters were broken 5/5

33yo 192lbs
as Rx'd 29:01
I think the last 2 days caught up with me and I seemed to run out of gas! Today's running was warmer than the last 2 days (only a -8 degree windchill instead of -14) and the country road quarter mile run was on fairly hard packed snow. Probably from my earlier footprints.
I managed to get my 9 year old son to do a modified WOD today too!

I'm 38 and people stop me to ask what workout I'm doing. And, CF humbles me every time. For example, today, I did the "scaled" wod posted here and I'm blasted, again. Wow.

cfwu w/ ring dips.
4x 400m and 95# thrusters. I don't recover quite as well from hangovers. Thanks for the free awesome.

m/39/191.5
sub'd 500m row
time: 23:46
about 4 min slower than the last two 500m row/sprint workouts. The thrusters were tough. My brain wasn't totally in it, was feeling some fatigue and started too late at night. excuses, excuses...was happy to finish this one. Feel good - after.

Sub'd 2 minutes on the bag for each run
135# Thrusters broken (8/2, 8/2, 7/3, 6/4, 8/2)
Might have been able to get 10 on the first round but didn't want to blow it.

Good depth on the thrusters and foot spacing helped drive the weight up.

ouch. Had to lower weights on round 2.
one round 135
two through 5 95 lbs
treadmill .25 miles 1.5 grade 7 minute mile setting
16:20

19:48

105# thrusters...no broken sets.

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

24:59

Sub'd rope skipping at 1:50 pace for 400 run. My first rep of the thrusters was with 135 for one rep. I decided to drop to 100 so that I could keep up the intensity. I was able to complete 7 initially and then broken into two sets of 6/4, 6/4, 5/5 and 7/3.

236?/42

ouch
10 min jump rope
cfwu x3, shoulder dislocates, pullups and ring dips at 13, all others at 15, no OHS
25:22, w/ 95 lb. thrusters broken into sets 2-4, subbed 400 m row for run as didn't want to wake family at 5:30 from treadmill
need work on thrusters, right shoulder sore after

Five rounds for time of:
400 meter run (outdoor running)
36-kg. Thruster, 10 reps

Time: 21.33

Hello everyone!

Five rounds for time of:
400 meter run
50-kg. Thruster, 10 reps

Thrusters weren't perfect and were hard after heavy bjj training.

Time: 23.16

London Crossfitter!

modified:22min
(2)60lb db, treadmill 1%

m 34 bw 166

sub 115 for thruster. otherwise, as rx.

ran 7 min mile (pro rated) on treadmill.
sets broken into 2 sets of 5.

16:58

I noticed these run/lift last three workouts getting progressively harder.

m 34 bw 166

sub 115 thruster. otherwise, as rx
treadmill 7 min mile (pro rated)

16:58.

As rx'd
20:34 This one hurt.

33 / #226

17 minutes as rx'd

cfwu
27:50 sub w/5 lbs

subbed 45kg thrusters: 20.09

Thrusters still kick my ass

Olivia
Approx 19 minutes, did 45lb for first 3 rounds, then 50lb for last 2

18:17.

Did 1/4 mile runs on the treadmill at 3 degree incline (2:30 for all runs)

Subbed 45 lbs DB thrusters for the 135 barbell thrusters.

18:17.

Subbed treadmill 1/4 mile runs at a 3 incline and 45 lbs DB thrusters.

Last day of the awful 3 day cycle of 5 rounds of 400 m sprints + 1 torturous lift. Today's WOD was tough and heavy (only first set of thrusters were unbroken)

as Rx'ed (including the time to run ~50m each way to the treadmill, get it started, and up to 1.0 incline just like the last 2 days) 24'13" on 3/12/08