January 8, 2007

Monday 070108

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 12 reps
10 Pull-ups

Post rounds completed to comments.

MuscleUpDev-th.jpg

Enlarge image

Muscle-up development

Posted by lauren at January 8, 2007 5:57 PM
Comments

New is good!

Comment #1 - Posted by: JackM at January 7, 2007 6:14 PM

surprised its not the total

Comment #2 - Posted by: bret kleefuss at January 7, 2007 6:19 PM

thanks for the muscle up development pics. for a beginner of this movement, is a seated position a good place to start from until it can be done without assistance?

Comment #3 - Posted by: david at January 7, 2007 6:24 PM

I am so excited about finishing work so I can do this. I hope I remembered my stopwatch.

Comment #4 - Posted by: Mitchell at January 7, 2007 6:32 PM

No Crossfit Total yet because Coach has to give us some time to recover and benefit from the recent 5x5 training on squat, press and deadlift before we will all actually experience any gain. I don't think you can train a lift one day and expect to make gains the next day. Right or wrong?

MC

Comment #5 - Posted by: MCORRY at January 7, 2007 6:33 PM

Did any one else notice that some of them are not using a false grip?

Comment #6 - Posted by: Nathan at January 7, 2007 6:44 PM

#6 which ones?

All look like false grips to me.

Comment #7 - Posted by: Aaronwilson at January 7, 2007 7:00 PM

MC...sure you can. Perhaps gaining strength and healing from a "BodyBuilding" type workout are being interchanged.

However, with that, the assumption that a person's" TOTAL" score would improve dramatically with one workout per lift is off as well. Though if technique was the limiting factor and it was improved...then one's ability to lift more weight might have improved notably.

Comment #8 - Posted by: CCTJOEY at January 7, 2007 7:00 PM

David #3
Here is a link to vid we made. It shows a few of the exercises we use for the Muscle up progression.

http://www.brandxmartialarts.com/videos/MuscleUps.wmv

Comment #9 - Posted by: Jeff at January 7, 2007 7:08 PM

Mmmmm thrusters pull-ups, now this is the crossfit I like.

Comment #10 - Posted by: Grant Lloyd at January 7, 2007 7:09 PM

CCTJOEY,

Good point on technique....but I don't think true strength gains happen over night. People more knowledgeable then me can school me on this. My comment was in reaction to the last few days of people "calling" the next 5x5 workout and speculation that Coach would immediately follow up with the Crossfit Total. I guess we'll see.....and I have a lot to learn.

MC-signing off for tonight, but eager to see what the board has to say tomorrow.

Comment #11 - Posted by: MCORRY at January 7, 2007 7:11 PM

Im new to cross fit. should i still do a warm up before this workout? Or I could do the warm up but just without the pullups. Do you guys think that will be to much?

Comment #12 - Posted by: chris at January 7, 2007 7:27 PM

#12 Chris

if you know what the Crossfit warmup is, you know what it says about pullups, in a pull-up intensive workout

Comment #13 - Posted by: Anthony from Ottawa at January 7, 2007 7:34 PM

Chris, ditch the pull-ups on the warm up so you can save yourself for the workout. You'll get plenty in over the 20 min. Good luck tomorrow.

Comment #14 - Posted by: Speal at January 7, 2007 7:50 PM

#9
Awesome video Jeff! Those kids are great. Nice transitional exercises.

Comment #15 - Posted by: Daws at January 7, 2007 8:13 PM

Thrusters, pull-ups sweet sweet and i thought christmas was over!!

Comment #16 - Posted by: BADSEED at January 7, 2007 8:41 PM

Re: #5, #8 and #11

If you get Mark Rippetoe's article in this month’s CF journal you will read that you might in fact get some strength gain very quickly...a matter of days. The people that this will work for are of course beginners. Even a beginner will obviously not be able to build a significant amount of muscle over a week so the mechanism has been shown to be increased recruitment and firing frequency of existing muscle fibers. This is in many ways similar to the improvement in technique mentioned by CCTJOEY. The body’s ability to use existing fibers is enhanced and this is a kind of technique (albeit subconscious). Obviously if a skill learning effect has taken place then more weight can be lifted for that reason also.

If you are not a beginner then strength gains will come slower and will require more careful programming. In other words....experinced CrossFit athletes have to work harder (but also smarter)!

Comment #17 - Posted by: Tony at January 7, 2007 8:54 PM

#4: You could expect to make gains from improved technique immediately. I'm guessing it's pretty significant for most cf'ers. We'll see!

Comment #18 - Posted by: j Lindsey at January 8, 2007 12:08 AM

My god. I should have expected a really low number (considering the shape I'm in), but this is terrible! You'd probably have a hard time counting a single correct rep on the pullups, but they'll have to do for today.

CFWU x 2 (- pullups)

Total rounds:
As Rx'ed - 6 + 2/3 (12 thrusters, 3 pullups)

The thrusters surprised me as I was able to do all sets completely with the specified weight, but the pullups went from sets of 5, to sets of 2, to singles, to jumping to stepping off ledges!

Bloody hard work for 20 minutes. Bloody great!!!

Comment #19 - Posted by: Daryl N at January 8, 2007 1:09 AM

After four weeks of following the beginners workout, subscribing to the journal and reading everything Crossfit I could find, I woke up this morning and saw the WOD, and said "I can do this".

So for my first official WOD:

CFWU x 3 (- pull-ups)

Total Rounds, as Rx'ed: 9

Like #19, I was surprised by being able to complete the thrusters. But pullups on sets 4-6 were jumping/broken, and on sets 7-9 were assisted.

Background: 39 yo male, 173 lbs. Joined the US Army last year because I felt the call to serve. Currently at Camp Liberty, Iraq. Scored 292/300 on last APFT, consistently above 270. Fitness history (present to past) of trail running, ashtanga yoga, mountain biking, martial arts, sprint triathlons, and powerlifting.

I want to thank everyone at Crossfit for the openness, and overwhelming support I see in the forums. And I promise not to ask any questions without first going to the FAQ.

If any other service members are training at Camp Liberty, please let me know. I workout at Division MWR.

Comment #20 - Posted by: Bayendor at January 8, 2007 2:02 AM

thanks guys

Comment #21 - Posted by: chris at January 8, 2007 2:18 AM

What happened to the "compare to date xxxyyy" entry on the WOD?

Comment #22 - Posted by: JDrushal at January 8, 2007 2:32 AM

#22 JDrushal,
If there's no compare to date, it usually means it is a new WOD. Or that whoever posted it forgot to put the "compare to" date, for whatever reason. I think this is a new one, but I swear I've done it before. The Google gives me a negative though.

Comment #23 - Posted by: Andy Shirley at January 8, 2007 2:49 AM

happy birthday to me...

Comment #24 - Posted by: uke at January 8, 2007 3:05 AM

CFWU (12), WOD as rx'd, 12 full rounds plus 12 thrusters....this sucked more than expected...but in a good way! and by that i mean when it was over....

Comment #25 - Posted by: charlie from aus at January 8, 2007 3:35 AM

Bloody hard......you were right #19

PJ
15 rounds + 12 Thrusters

Glenn
15 Rounds even

Pull-ups became weak rather quickly.

Comment #26 - Posted by: PJ NH at January 8, 2007 3:45 AM

Every way starts with the first step....So I have to learn all these new movements, today:Thruster and kipping pullup.Exciting,even though the technique is not yet good. I have nobody here in our gym in Reinach/Switzerland who can control the right form of my practice. So I have to look at the videos again and again. Today I finished only 3 rounds....
For the muscle-up I have a question: Is there anyone
with good anatomic knowlegde,wo could write an analysis of the muscle-up movement? Functional anatomy of the muscle-up...I am sure that the results would be suprising for many people...
You must only look to the beginning with the false grip and pullup: Is there any other exercise that
stresses the biceps more than this? All the bodybuilding curls never reach this intensity of contraction, because on the muscle-up you have both functions of the biceps together: Supination for holding the false grip and bending for the pullup.
Crossfit is really genius by working with it!!!

Comment #27 - Posted by: Mario at January 8, 2007 3:47 AM

14 rounds + 3 65# thrusters - thrusters were my downfall; started breaking into 6/6 after round 4, no breaks on pullups. Bwt 115#.

Comment #28 - Posted by: Kelly Moore at January 8, 2007 3:51 AM

Coming off of a cold…
6 rounds

Comment #29 - Posted by: Matt at January 8, 2007 4:00 AM

7 rounds

Comment #30 - Posted by: Rusty at January 8, 2007 4:10 AM

Stephane 29\193.8
As Rx'd 8rds

Comment #31 - Posted by: Stephane Briand et Marie-Pierre at January 8, 2007 4:26 AM

8 rounds & 12 thrusters. Used 45lb bar & wore 20lb vest.

Comment #32 - Posted by: rpo at January 8, 2007 4:27 AM

BW: 171
"WOD"
As Rx'd
13 Rounds + 12 Thrusters

Comment #33 - Posted by: HarryHogg at January 8, 2007 4:29 AM

7 Rounds ax Rx'd
except I used 75lb Thrusters.

Comment #34 - Posted by: Moccasin Guy at January 8, 2007 4:29 AM

10 rounds as rx'd

Comment #35 - Posted by: Steve N. at January 8, 2007 4:30 AM

BWT=279.5; 43 yoa

subbed 95# thrusters and jumping pull ups

8 rounds + 12 thrusters and 4 pull ups.

Comment #36 - Posted by: Kegger at January 8, 2007 4:39 AM


13 rounds...60#s

Comment #37 - Posted by: dave k at January 8, 2007 4:48 AM

Great workout! Thanks Coach

Theresa: 9 rounds + 12 thrusters & 6 pull ups. 40 lbs. and jumping pull ups as subs.

Mark: 10 rounds + 5 thrusters.

Comment #38 - Posted by: Theresa & Mark at January 8, 2007 4:54 AM

145lbs/30yoa

CFWU x 3 (modified)

As Rx'd:

65lb thrusters x 12
pullups x 10 (underhand and kipping)

9 rounds plus 8 thrusters and 6 pullups (I knew I didn't have enough time to do a full round so I broke it up 6 thrusters and 5 pullups, then 2 thrusters and 1 pullup)

-One thing I've learned these last 10 days or so...thrusters are harder than they look.

Comment #39 - Posted by: BrianG at January 8, 2007 5:09 AM

As rx'd - 13 rounds

Comment #40 - Posted by: jjg64 at January 8, 2007 5:28 AM

11 rounds.Pull ups were broken into 5s after set 8.A hard one.

Comment #41 - Posted by: guy at January 8, 2007 5:50 AM

Male BW:160 Age:28 HGT:5'7"

12 rounds, strict pullups broken after 4th set

Comment #42 - Posted by: willski52 at January 8, 2007 6:12 AM

CFWUx3 (sub push-ups for pull-ups/dips)
As Rx'd
6 rounds + 8 thrusters

Comment #43 - Posted by: Mary Ann at January 8, 2007 6:17 AM

6 rounds + 8 thrusters

Comment #44 - Posted by: dcyn at January 8, 2007 6:21 AM

Note to self:

Don't do Tabata Thrusters on Rest Day. They just might be coming tomorrow.

Comment #45 - Posted by: Hale at January 8, 2007 6:38 AM

great workout!

used nuetral grip on pull-up b/c of the equipment that was available.

9 rds

Comment #46 - Posted by: eric at January 8, 2007 6:51 AM

Age 30
Bwt 135

As RX'd
10 rounds

Thrusters broken into 8/4 after 3 rounds
All pull-ups unbroken

Comment #47 - Posted by: JustinM at January 8, 2007 7:13 AM

Hey, first time doing thrusters. I noticed in the video sample, the person was performing these with a ball under his bum. In the slide show, there's no ball! If I do these without bum support, am I gonna blow out my knees?

Comment #48 - Posted by: Johnny at January 8, 2007 7:16 AM

Complete as many rounds in 20 minutes as you can of:

65 lbs. Barbell Thruster, 12 reps
10 Pull-ups

8 Rounds + 10 Pullups

Comment #49 - Posted by: Huff at January 8, 2007 7:19 AM

2 sets. That's it. :-/ Broken sets.

Comment #50 - Posted by: Emily at January 8, 2007 7:33 AM

that sucked more than I thought it would...I guess I should have taken the rest day instead of doing my own workout

Russ as rx'd 10rds + 12 thrusters

Zoe 8rds (45lbs thrusters & assisted pull-ups)

Comment #51 - Posted by: Russ @ CrossFit Sarnia at January 8, 2007 7:34 AM

8 rounds as rx'd

unbelievably difficult....just got crushed

Comment #52 - Posted by: paulw at January 8, 2007 7:36 AM

40M/5'8"/179

CFWUx3 (1/2 #pullups)

As Rx'd
10 rounds + 12 thrusters

Comment #53 - Posted by: Matt M at January 8, 2007 7:37 AM

8rds. Pull-ups non-kip. (not enough room in front of bar)

Comment #54 - Posted by: Delaney at January 8, 2007 7:41 AM

Sore ALL over. L is down with some kind of bug and I'm pretty sure it's trying to get a hold of me.

I went for a 1.5 mile fast walk for warm up and I was drained and sore from just that.
Shelving this WOD for another day. It looked like a good one.

Kate

Comment #55 - Posted by: jknl at January 8, 2007 7:45 AM

#48
the ball is just a depth gage, not for support, good form should keep your knees healthy.

Comment #56 - Posted by: a noble at January 8, 2007 7:48 AM

33, 204

10 rounds,
12 60# thrusters
10 PU, Iron Woody Band, Heavy

Comment #57 - Posted by: ejs3rd_IZ at January 8, 2007 7:55 AM

5 rounds in 11 mins

had to take a break

this is my first WOD. and def not my last!!

awesome stuff!

Comment #58 - Posted by: Z at January 8, 2007 7:55 AM

Daryl, keep plugging away at it. It gets a bit easier, well....
...not really, but you do better!!

Happy CrossFitting!!

Comment #59 - Posted by: Travis L @ Home at January 8, 2007 7:57 AM

Uke - Happy B-Day!

Comment #60 - Posted by: Travis L @ Home at January 8, 2007 7:58 AM

5 rounds in 11 mins

had to take a break

this is my first WOD. and def not my last!!

awesome stuff!

Comment #61 - Posted by: Z at January 8, 2007 8:02 AM

Burgener wu, 3x pc, ps, sc, os, ss
9:30 4 rounds of 12x45# thruster and 4 pullups
will do the other half after work

Comment #62 - Posted by: James N at January 8, 2007 8:05 AM

CFWU

subbed 10x 40k (88#) Thrusters for 12x 65#

7 rounds

Totally gassed - nice way to spend my birthday. Thanks Coach.

Sam

Comment #63 - Posted by: Sam_M at January 8, 2007 8:17 AM

8 ROUNDS-45# THRUSTERS

Comment #64 - Posted by: Dan at January 8, 2007 8:17 AM

4 complete rounds
plus one set of thrusters

Livestrong!

Comment #65 - Posted by: Hooger at January 8, 2007 8:30 AM

CFWUx2 -pullups

Subs: 45lb thrusters, jumping pullups

10rnds +6thrusters

Comment #66 - Posted by: SueAnne at January 8, 2007 8:31 AM

7 rounds + 12 thrusters and 1 pullup.

I suck again!

Just figured out that thrusters are full front squats to start. Whoops. Today was my first day with actual real thrusters. Makes a difference.

Comment #67 - Posted by: Kevin C at January 8, 2007 8:32 AM

maybe 10, didn't count, should've passed today, night-night....colds suck

Comment #68 - Posted by: dal at January 8, 2007 8:33 AM

as rx'd, 12rds.
Timer went off as I walking over to get another set of thrusters. I have to say that I was relieved! All sets unbroken, but I feel like I was resting/catching my breath too much in the transitions. Gotta quit being a candy-ass.

Comment #69 - Posted by: Robert@Combat Outpost at January 8, 2007 8:35 AM

8 rounds as Rx'd

M/22yo/142#'s/5'6"

Comment #70 - Posted by: David Osorio at January 8, 2007 8:35 AM

Here is a Safe link regarding muscle ups. I had thought the false grip meant that the thumb was wrapped around the ring so that all the fingers were on the same side. not the case

www.powerathletesmag.com/pages/muscleup.htm
(safe)

Comment #71 - Posted by: David Osorio at January 8, 2007 8:41 AM

45# thrusters, kipping pull ups
15 rounds

Comment #72 - Posted by: Maggie at January 8, 2007 8:47 AM

This is great information. I came here when I did a search under pull-ups.

http://sms100.blogspot.com/

Comment #73 - Posted by: Tom Bailey at January 8, 2007 8:52 AM

Bwt: 135

As Rx'd

15 rounds + 8 thrusters

All sets unbroken but I was making sure I had just enough rest to keep it that way. Still felt like I was going to cough up a lung though.

Comment #74 - Posted by: Speal at January 8, 2007 8:57 AM

What would be a sub for the pull ups?

Comment #75 - Posted by: Tim at January 8, 2007 9:00 AM

DAMN!! Broken reps all over the place today... Small workout today but it completely kicked my a$$!
Your tuly,
frustrated

Comment #76 - Posted by: Korb at January 8, 2007 9:06 AM

35/200/M
CFWU 3 rounds (- pullups)

10 rounds with 45# thrusters. Had to resort to jumping pullups after round 5.

This was brutal.

Comment #77 - Posted by: Ricer at January 8, 2007 9:10 AM

Another look at the false grip.

http://www.brandxmartialarts.com/videos/FalseGripandMuscle%20up.wmv

Comment #78 - Posted by: Jeff at January 8, 2007 9:16 AM

I am a kettlebell fan. Is it similar to do thrusters with kettlebells ? Is there anybody who can explain which exercises can be seen as similar to the powerlifting exercises and which are surely not?

Comment #79 - Posted by: Mario at January 8, 2007 9:18 AM

I think I will call this one Elvis. Happy birthday King, wherever you are!

Comment #80 - Posted by: monroe at January 8, 2007 9:22 AM

39, 175lbs. 1st time on this WOD, 7.5 rounds (finished the thruster set as time ran out). Aerobic component is my weak point. Excersises were very doable, yet difficult to catch my breath in between sets. XFit rocks...

Comment #81 - Posted by: MTHand at January 8, 2007 9:25 AM

as rx'd
11 complete rounds + 12 thrusters.

Comment #82 - Posted by: KAP at January 8, 2007 9:26 AM

6 rounds complete mostly kipped pulls

played squash after - forearm was useless.

Comment #83 - Posted by: hoddy2000 at January 8, 2007 9:27 AM

I can barely do five pull ups. Are there any strategies I can use to sort of build up to the point where I can do WODs that ask for these superhuman sets of pull-ups? Thanks.

Comment #84 - Posted by: dragoon at January 8, 2007 9:30 AM

I promise you I am writing this post not to be critical but to engender a good productive discussion. I love CrossFit and think its revolutionary and I want to see it improve, which, is why I’m writing. I was thinking about the CrossFit total score and what is involved in improving it and I came to the conclusion that if you want to increase your CFT score then don’t do CrossFit type workouts. Before I am crucified please hear me out. To improve your CFT score your workout would be focused on those three exercises and increasing you brute strength in those exercises, thus, giving you a higher CFT score. This is, however, contrary to the whole concept and spirit of CrossFit. As I understand it the CFT score was developed to encourage the development of strength to allow for improvements in functional movements e.g. muscle-ups, pull-ups. Using the CFT score as a benchmark of improvement simply means you are able to lift more and does not necessarily correspond to improved functional ability. As Ross Enamait says, he’s never heard a fighter come out of the ring and say “If only I could have benched 20 more lbs I could have beaten that guy”. I would propose that a more accurate assessment of the development of elite, functional fitness would be to develop a CFT score that incorporates some of those functional movements into the final score and actually gives them more weight than simply being able to DL 405 lbs. I mean how many guys at the gym do you see who might have a CFT of 1200 but not be able to do 10 pull-ups in a row? Once again, I really want CrossFit to get better so I hope this has made you think and not pissed anyone off too much.

Get Some!

Comment #85 - Posted by: Jamie at January 8, 2007 9:35 AM

#48: no, not unless your knee or hip biomechanics are unusual.

If you can do full (ass-to-ankles) Olympic squats then you should be fine with full thrusters. If not, then you probably won't be. Be careful with choosing a support structure, though; you will compress your vertebrae if you come to a sudden stop with a loaded barbell across your clavicles and an unforgiving surface under your butt. A (mushy) medicine ball is often used as a depth cue in many of these videos. A slightly deflated basketball or even a beach ball could serve the same purpose.

Comment #86 - Posted by: Tim T at January 8, 2007 9:36 AM

cfwu x 3
subbed 30lb dbs for thrusters

7 rounds (crowded gym made it difficult to get to the pull up bar in a timely fashion)

Comment #87 - Posted by: nick at January 8, 2007 9:38 AM

7 rounds

Comment #88 - Posted by: jared b at January 8, 2007 9:39 AM

I used 42# and the small blue band for pull-up assistance.

5 Rounds + 4

Tough workout.

Comment #89 - Posted by: Leanne at January 8, 2007 9:42 AM

2 pull ups short of 8 rounds

Comment #90 - Posted by: Ahmik at January 8, 2007 9:44 AM

#85 Jamie:

Your conclusion may or may not be correct WRT improvements. It would be prudent to withhold judgment until the numbers are in; deadlifts, for example, are enough of a connective tissue and CNS load that many elite powerlifters (eg. Westside Barbell) work the actual lifts once a week or even twice every three weeks. ME thrusters, shoulder presses, and handstand pushups are all useful for improving shoulder mechanics.

If you just want a big squat, then for sure you should squat, heavy and frequently (perhaps twice a week). Greater leg mass is the last thing I want, however. The use of the CFT in a specific bodyweight class may be the most interesting function of the Total, and thus I suggest that the effect of the metcons in reducing body fat and increasing functional lean body mass may have a very sneaky way of upping the Total.

If you were instead to refer to purely explosive lifts, and the damaging effects of fiber type conversion (IIb to IIa) on elite performance of these -- well, in that case you'd likely be right. For the particular lifts in the Total, however, I suggest that it is worth reserving judgment at least for a few more cycles, and then compiling numbers. Perhaps a good start would be to enroll a cohort of committed CF'ers now, and follow those who pursue a Starting Strength-style routine, vs. those who do the CFHQ WOD every day.

Coach says he's interested in evidence-based fitness; allow me to suggest that any verdict reached in this matter should likewise be evidence-based. No time for theory ;-)

Comment #91 - Posted by: Tim T at January 8, 2007 9:45 AM

nb. When I suggested in post #91 that the metcons may increase the Total, I meant to state that they may improve the Total/BWT ratio. I doubt that the varied emphasis of the WOD can directly compete with a sport-specific powerlifting routine when it comes to bumping up the raw Total; in that respect I agree with Jamie #85.

As far as people who DL 405# and can do at least 10 pullups, I deadlifted 405 last time and I routinely warm up with sets of 10-15 pullups. Last time Lynne came around, I maxed out at 30 pullups, likely with a little gas left in the tank (we'll see next time). I weigh 181# and am working towards a bwt of 176#.

So there is one data point. If you want to test your theory, I would suggest that you enroll a decently large cohort of others, where "decently large" depends on the smallest difference between WOD and ME training that you'd consider significant. Then crunch the numbers and present your results.

Anything less is armchair theorizing, and I don't imagine you'd be here if you were fond of the results accrued from that approach. ;-)

Comment #92 - Posted by: Tim T at January 8, 2007 9:51 AM

When you say pullups, are you talking strict or kipping? Because kipping seems easier to get ridiculous numbers for...

Comment #93 - Posted by: bret kleefuss at January 8, 2007 9:56 AM


27yo 200lbs

CFWUx1 and 4mins light rowing

12 rounds plus 10 thrusters as rx'd

happy with results because i expected only 8-10 rounds

then 1 mile light walking

then...
I COMPLETED MY FIRST MUSCLE-UP!
then i did 3 more!
good times.

Comment #94 - Posted by: Greg at January 8, 2007 9:58 AM

I feel owned!!
8 rounds, as rx'd.

Comment #95 - Posted by: Travis_r at January 8, 2007 9:59 AM

as rx'd 16 rounds, that's all I had did "Painstorm XXI" yesterday.

Comment #96 - Posted by: brent colson at January 8, 2007 10:02 AM

26/6'6"/180 lb

CFWUx3 (sub push-ups for pull-ups/dips)

6 rounds + 12 thrusters + 3 pull-ups
Jumping (really tip-toe) pull-ups as needed

Comment #97 - Posted by: Woody at January 8, 2007 10:02 AM

CFWU x 3 (pullups=3reps, others=12 reps)
as Rx'ed 6 rounds
All pullups were kipping, using a neutral grip.
Found the limiting factor for this WOD wasn't strength, IT WAS SHORTNESS OF BREATH!! Does anyone else have this problem

Comment #98 - Posted by: Ted at January 8, 2007 10:04 AM

7 Rounds Rx'd

Comment #99 - Posted by: MZH at January 8, 2007 10:08 AM


#94 Greg... congratulations on the MUs dude!

Comment #100 - Posted by: dave k at January 8, 2007 10:11 AM

Jamie #85
This is my take on the CF Total. It is a tool used to measure one of the easily quantifiable components of fitness, strength. I don't think it is THE CF fitness test(which I'm sure will suck beyond comprehension). Continue to put your max effort into all CF workouts, then compare CF Totals from one year ago. I think that Coach is going to prove that "pure strength" will increase, even if that is not the sole focus of your training.
If I am talking total non-sense, someone let me know!

Comment #101 - Posted by: Robert@Combat Outpost at January 8, 2007 10:21 AM

Did 13 rounds, 12 thrusters and 10 full pullups in the 20 min...that was one hell of a workout.

cant wait till tomorrow!!!

Comment #102 - Posted by: Bill at January 8, 2007 10:24 AM

11+ 20 reps (2 pu short of 12) ugh!
45#
Did burpee bedlam yesterday/ gassed today!

Comment #103 - Posted by: Sue Ady at January 8, 2007 10:25 AM

8 rounds + 12 thrusters
thrusters were with 15kg pipe

Comment #104 - Posted by: silence at January 8, 2007 10:30 AM

M 32, Bwt 213, 6'3

CFWU x 3 (10 reps) - pull-ups
4 rounds as Rx'd (+ 5 pull-ups)

First Post (have been cross-fitting on my own 1 or 2 times per week with a lot of modifications for 2 months - now going to try to follow a long diligently)

Comment #105 - Posted by: CHB at January 8, 2007 10:34 AM

Workout #1- Pool PT

Workout #2- Row 500m
WOD 12rds +3 Thrusters


Feeling a bit gassed from the pool this morning. Pretty dissapointed. I was shooting for 15.

Anyone else hate the people who bumb-rush the gym after New Years during lunch, only to stand in your way & talk to others right where you've been working for the last 10 minutes? Patience is a virtue, but ignorance is dangerous!

Get some, Go again!


Comment #106 - Posted by: DJ at January 8, 2007 10:35 AM

As rx'd, 11 rds plus 7 thrusters (I think). I lost count and I am pretty sure I did 11, but there is a possibility it was 10 rds + 7. I hate when I do that.
1/3 cfwu, Burgener WU
That workout sucked sh*t (as in, it hurt.) 2 rds in 1:30 and then rapidly downhill from there.
Handtsand practice at the end went really well; thx Eva, for the tips!!

On the CFT issue Jamie and Tim spoke of - I was recently trolling some other sites that have some things to say about CF and I've noticed a common (mis)perception that CrossFit is entirely about MetCon WoD's. Detractors often point to MetCons or benchmark MetCons and say "that's CF and that doesn't build strength" or something to that effect and I am always baffled. When I came to CF over a year ago, my 1RM DL was probably 185 and to look at me, most people would say I am at least strong-looking (if a bit dwarf-ish). In one year my max DL has gone up to 400. At the same time, my Fran times have come down from "could not complete as rx'd" to under 6 mins as rx'd. I have done almost nothing other than the CF WoD's, and even those not as faithfully as I would like.
My point is, for Jamie - do not look solely at the MetCons and say "that is CF" and that will not bring up your CFT. Look at an archive of say, 6 mos workouts from last year, and see how many ME lifting days, or heavy lifting workouts there are. Even Grace (which is 30 x 225 dl for time, IIRC) is as much about strength as it is speed. You need some base-line strenth to lift 225, IMO.

One man's $.02.

Cheers.

Comment #107 - Posted by: Dale Saran at January 8, 2007 10:40 AM

9 Rounds in 18:23
10th Round at 20:25

Had to break up the second to last thruster as I was trying not to hurl which hurt me on my time.

Comment #108 - Posted by: Jared at January 8, 2007 10:41 AM

9 rounds complete

Comment #109 - Posted by: Mulcahy at January 8, 2007 10:42 AM

8+12 Thrusters
36yo/205
no cfwu due to rotator cuff inflamation, dips/pullups not so friendly...
leads me to a question...
Does anyone have a substitute warmup in leu of the official cfwu?
Thanks

Comment #110 - Posted by: JoeA at January 8, 2007 10:44 AM

Won't be able to perform WOD until this afternoon, but I didn't want to forget to post this thought: anyone looking to score a rope or rings, go to your local High school or Middle school. I did and was welcomed to pillage the attic: 3 ropes and a dozen set of rings up there. I grabbed the best rope and a set of rings, no charge. The gym teacher told me they had probably been stored there in the 80s, and couldn't foresee using them in the future. I didn't even try to enter a senseless debate. Good luck to anyone else who tries.

Comment #111 - Posted by: edevine at January 8, 2007 10:48 AM

#93 brent: I have maxed out at 30 kipping (plyometric, not a full kipped p/u like that shown in the videos, but I consider any plyometric pullup to be 'kipping') and 20 dead-hang static pullups with pauses and slow pulls.

I have come to the conclusion it is pointless to train statically or slowly for movements that are naturally explosive (as when I execute a long lunge for a hold while climbing). The reverse, as demonstrated by Louie Simmons and many others, is not true. Therefore, given the choice between a plyometric/explosive approach and a static movement, I choose the explosive one every time. And oddly enough, that has improved my non-explosive performance as well.

Comment #112 - Posted by: Tim T at January 8, 2007 10:53 AM

Mulcahy,
Good to see you.

Comment #113 - Posted by: Jeff at January 8, 2007 10:59 AM

Age:49
BW:175
13rds/20 min

Comment #114 - Posted by: tommyg at January 8, 2007 11:05 AM

8 total rounds. First round p/u's did 5, than 5 assisted. After that, pull ups done from sitting position as reccomended by my trainer. I'll also substitute with jumping p/u's. I'm 35 yo/190lbs and seem to stall at 5 pull ups on my own and then need assistance. Anyone have any ideas on how to increase my pull up #'s?

Comment #115 - Posted by: G B at January 8, 2007 11:09 AM

8 rounds as rx'd.

Comment #116 - Posted by: John Messano at January 8, 2007 11:11 AM

CFWU x1 -pu

Scaled to 20kg thrusters
7 rounds + 12 thrusters in 20 min

Gym was busy, had to haggle a lot for weights and space.

Compared to 7th Dec '06 (75 reps of each in 22:15min), this looks like slight improvement.

Comment #117 - Posted by: Tamas at January 8, 2007 11:18 AM

Warm-up-mile run + 100 sit-ups

30# thrusters
Assisted pull-ups 50# on gravitron.
12 rounds
Finished with stretching, 50 situps and 15 back squats 50#

Comment #118 - Posted by: Valerie S. at January 8, 2007 11:21 AM

9 Rounds in 16 minutes. Got cut short.

Comment #119 - Posted by: Rook at January 8, 2007 11:22 AM

9 rounds as prescribed.
In regard to comments 22 and 23, we did similar workouts on March 10, 2006 (65 pound push press - 10 reps, 10 pullups) and June 14, 2006 (65 pound hang squat clean, 7 pullups).

Comment #120 - Posted by: Sam L at January 8, 2007 11:23 AM

Age 31
BW 177

CFWUx2

WOD as rx'd:

8 Rounds + 12 Thrusters

Smoker.

Comment #121 - Posted by: Dan D. at January 8, 2007 11:23 AM

CFWU x 3 (minus pull-ups/dips)

8 Rds. (+12 Thrusters, +7 Pull-ups)

Comment #122 - Posted by: tjo at January 8, 2007 11:27 AM

I'M GOING TO DIE! I'M GOING TO DIE!! I'M GOING TO DIE!!!!!

that is what I thought after finishing the 20 minutes
(my heart was beating so hard I thought my chest was going to implode, it also felt like my heart was taking up so much space that I couldn't breathe)

I knew it was going to hurt, and I felt as nervous as I do before a Rugby Match.

anyways, I didn't die and it was my first attempt at scaling towards my 225 10%bf frame 6'2"
I did an astronomical 10lbs extra!

I did 10rounds, first 5, forward grip, next 5, Chin grip

I love the point in the WOD where you are too tired to care about the pain, and just do as many as your mind says you will
e.g. you do as many reps as you told urself before you started that "set"

Comment #123 - Posted by: Anthony from Ottawa at January 8, 2007 11:34 AM

w/u: short interval run on treadmill
WOD: 9 rounds as rx'd, smoked

Comment #124 - Posted by: mfbunch at January 8, 2007 11:36 AM

37yo M 195lbs...been doing Crossfit WOD for 5 weeks now. HUGE difference in my physique and power. I am a Firefighter and this rocks!

10.5 rounds as RX

Comment #125 - Posted by: BJ at January 8, 2007 11:36 AM

Nursing a lower back strain, Subbed 95lb back squats for the thrusters.

10 rnds +6 squats


The shakes didn't start until about 10 minutes after I was done.

Comment #126 - Posted by: J Jones at January 8, 2007 11:37 AM

8 1/2 Rs
RPU 10r,7r,4r,3r,2r,0,0,0 the rest jumping PU

Comment #127 - Posted by: *************TJ************** at January 8, 2007 11:38 AM

Yo 32, Bwt 213, Ht 6'3
CFWU
WOD as Rxd
4 rounds (+5 pull-ups)
Just started cross fitting.

Comment #128 - Posted by: CHB at January 8, 2007 11:42 AM

CFWU: (# Rounds)
10 Squats
10 Back Extentions
10 Sit Ups

7 Rounds as Rx'd!

Comment #129 - Posted by: Ralph99mba at January 8, 2007 11:43 AM

#85 CFT debate

I think this is the same debate as the PFT scores of the USMC.

The Marines who do Crossfit, do it because it is fun and maybe more challenging then their normal PT. But when test time comes, and they would like to impress their superiors/comrades, they switch to more specific training.

This is the same thing for the CFT, we all do Crossfit for for the fun, and fitness gains, but not specifically for any score. When the CFT rolls around it is a just a test to see where our strength is at that moment in time. And it shouldn't be necessary to prepare for it, if you trust Crossfit's program.

Sure a bodybuilder the same weight as you can probably beat you handily on a CFT, but let that guy try to do Fran in 6 minutes.

The Coach gave us some time for strength gains, and I, for one, am happy it fits into the grand scheme of things.

I think that the CFT (and maybe the PFT) should be a kind of "accidental" test or pop quiz. It is just a test of where your strength gains are at, at that point in time.

Comment #130 - Posted by: Anthony from Ottawa at January 8, 2007 11:51 AM

CFWUx3 minus pull-ups
14 rounds...period
Apparatus were 10-15 seconds apart. Worked out to be a great rest/recovery.
Pull-ups could've been better. Switched over to kips after round 8. Thrusters came all the way down into squat position.
I'm a hurting unit.

Comment #131 - Posted by: ruari at January 8, 2007 11:53 AM

As rx'd 8 rds. First WOD after taking a couple weeks off over the holidays. Feels good to get back into it.

Comment #132 - Posted by: M Boyd at January 8, 2007 12:02 PM

7 round as Rxd
Felt horrible afterwards!!!!!

Comment #133 - Posted by: Chapman at January 8, 2007 12:02 PM

14 as rx, tough after PainStorm yesterday!

Comment #134 - Posted by: dan colson at January 8, 2007 12:03 PM

As RX'd- 8 rounds, plus 12 thrusters. Felt a little sluggish, coming off a few weeks of less than ideal CrossFitting and one week completely off (skied). Got a buddy to do it with me. He lifts a lot, pretty strong, told me he wanted to die afterwards. I don't know how many he did - 5 or 6 maybe.

Comment #135 - Posted by: Josh at January 8, 2007 12:04 PM

9 rounds, 12 thrusters and 6 pull-ups

Thrusters all fast and unbroken 'cept the one that caught my forehead on the way down but got plenty of rest during the pull-ups. Can see how this would really suck above say 12 or so.

Cheers, kempie

Comment #136 - Posted by: kempie at January 8, 2007 12:08 PM

Well, from reading the comments and knowing what I know about Crossfit, this one definitely has that "looks easy on paper" curse about it, huh?

Comment #137 - Posted by: bret kleefuss at January 8, 2007 12:16 PM

cfwu x 2 (70# assist on pull-ups/dips)

10 rounds + 5 thrusters

Subs: 45# thrusters, jumping pull-ups
Reps: 15 thrusters/12 jumping pull-ups

Comment #138 - Posted by: cso at January 8, 2007 12:21 PM

12 rounds, first set of pulls 5 and 5 on the crappy bar I have , then jumping ones, then door knob ones then down to chairs and the last set I spent some time on 1 pull at a time!!!!!

Comment #139 - Posted by: JamieBu at January 8, 2007 12:22 PM

oh yeah--accidently went 2 minutes over

Comment #140 - Posted by: cso at January 8, 2007 12:22 PM

Pullups assisted with medium Iron Woody band. I did 8 rounds plus the thrusters of round 9 in 19:40.

Comment #141 - Posted by: Tim at January 8, 2007 12:24 PM

CFWU + RX x 6 + arms + legs = jello

Comment #142 - Posted by: randy at January 8, 2007 12:24 PM

6 rounds

Broken thrusters after 3 rounds 6/6 sub 45lb

Comment #143 - Posted by: ianeal at January 8, 2007 12:26 PM

subbed inverted row in for pullups due to a separated shoulder. 10.5 rounds in 20 minutes

Comment #144 - Posted by: Sam Plost at January 8, 2007 12:29 PM

9, maybe 10 rounds. I thought I turned my watch on but when I checked after 6 rounds, I saw that it wasn't. The early rounds were probably sub-2's but the later rounds weren't which is why I'm guessing 10. I actually did 10; I just don't know exactly how long. This WOD seemed to be old Kool-Aid in a new bottle. Good met-con. BW:175, YOA:58 Thanks, Coach!

Comment #145 - Posted by: john wopat at January 8, 2007 12:29 PM

CF warmup ~16min (damn blocker at the back extension station)

-> 6 rounds + 10 Pullups

Comment #146 - Posted by: Daniel at January 8, 2007 12:30 PM

Is there a link to a complete discussion of mu development to go with today's picture? NB: I haven't read any of today's posts, so if this has already been answered, please igore me. I 'll read today's posts at home later.

Comment #147 - Posted by: john wopat at January 8, 2007 12:33 PM

ran 2 miles. made it through 6 rounds.

Comment #148 - Posted by: Micah at January 8, 2007 12:34 PM

37 bw190
as rx'd

15 complete rounds (5 seconds to spare)

Comment #149 - Posted by: JackM at January 8, 2007 12:35 PM

42lb
7 rounds plus 6 thrusters

Comment #150 - Posted by: Krista J. at January 8, 2007 12:39 PM

34yrs 193# 5'9"
cfwu x 3 (-pu's)
6 rounds all pu's broken sets, kipping mixed grips.

Comment #151 - Posted by: Kudo at January 8, 2007 12:40 PM

CFWU x 3
15 rounds using 95# thrusters instead of 65#

27, BWT 220
I had a visit from Mr Pukie about half way through, it was aweseome!

As for the CFT argument, I think that the great thing about CF is that it is scalible (excuse my spelling). If you don't think that you are gaining enough strength from the WOD, pump up the weight.

Comment #152 - Posted by: Roy at January 8, 2007 12:42 PM

20 yrs 5'10" 161lbs
8 rounds plus 12 thrusters
(Had to cheat a little, used 60lb bar instead of 65lb, it was all that was available)

Comment #153 - Posted by: Grant Lloyd at January 8, 2007 12:46 PM

10 rounds

fought off a headache and stomach cramp for second half, which was nice

Comment #154 - Posted by: dmarsh at January 8, 2007 12:53 PM

Modified CFWU x 3
10 x sit-ups
10 x superman
10 x lunge walk
5 x 45# OHS

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 12 reps
10 Pull-ups

Total rounds = 7

One of the few that I can say "As Rx'd!".

Comment #155 - Posted by: Nicholas Burgett at January 8, 2007 12:56 PM

As rx'd - 8 rounds

Comment #156 - Posted by: dave s. at January 8, 2007 12:56 PM

6 rounds
45lbs thruster though

Comment #157 - Posted by: Powell at January 8, 2007 12:57 PM

M / 37 / 185

As RX'd - 19:52

7 Rounds
Thrusters, no breaks
Pull Ups, 7 - 3 for all sets

Comment #158 - Posted by: JT's Daddy at January 8, 2007 1:00 PM

8 rounds + 12 thrusters
Got interupted for about a minute still wouldn't have made my goal of 10 rounds.

Comment #159 - Posted by: b ring at January 8, 2007 1:01 PM

13 rds as rx'd
bwt-164, 32 yom
did not have it today, take the good with the bad sometimes

Comment #160 - Posted by: OPT at January 8, 2007 1:02 PM

9 rounds + 8 thrusters

Comment #161 - Posted by: Stephen at January 8, 2007 1:04 PM

double-unders, hip stretch, Burgener WU, situps, hypers, HSPUs...

9 rounds as rx'ed, with 18# weight vest

Figured I would get 7-12 rounds, went too fast, and paid for it.

Good workout. I hate those thrucking fusters.

Comment #162 - Posted by: Tim T at January 8, 2007 1:08 PM

screwed up again...did as many in 20 minutes as possible of 15 thrusters, 65lbs and 10 pull ups. Got 9 rnds even

Comment #163 - Posted by: Rob at January 8, 2007 1:14 PM

11 rounds + 3 thrusters. as prescribed.
great to do this with Karl, having someone else working while you are resting is a great motivator to get back on the bar.

Comment #164 - Posted by: Markb at January 8, 2007 1:17 PM

Jason 33/195

7 Rounds + 12 Thrusters

Andrew 25/210

7 Rounds

Comment #165 - Posted by: Comms Ninjas at January 8, 2007 1:18 PM

Looks like I am the wuss of the group, however this is my first day doing the crossfit workout.
5 rounds in 20 minutes with 65#.
Went way too fast on the first 2 rounds and struggled needing too much rest to do the pullups.
27/165

Comment #166 - Posted by: Bill Stock at January 8, 2007 1:21 PM

Yeah-yeah alright Mark, you done by one stinking round! I'll get you next time Gadget...

as rx'd - 10 rounds.

this.sucked.

same time tomorrow!? lol

Comment #167 - Posted by: karl at January 8, 2007 1:24 PM

anyone living in or near New Brunswick(Canada) and knows where to get some kettlebells I have been looking into getting some and they are toooo expensive to order over the internet as shipping costs way to much
thanx neil
ohh todays workout 7 rds and a mile run afterward I love how humbling crossfit is.

Comment #168 - Posted by: neil Laking at January 8, 2007 1:25 PM

AS Rx'ed:
7 rounds
All thrusters un-broken, all pull-ups broken, but this was my first WOD w/out assistance on the pull-ups, so I'm happy.

As for the CFT debate, my .02 cents:
It is my understanding that the CFT score was to be compared to MY previous CFT scores. There is simply no way that I could compare my score (37 yo, 5'6", 155 lbs) with that, say, of one of my training partners (@36yo, 6'2, 220, ex-hammer thrower). That would be simply demoralizing. I could care less if someone scores an 1100...I'm only concerned with mine!

Comment #169 - Posted by: Josh L at January 8, 2007 1:27 PM

9 rounds of 10 thrusters ea in 20 min

Comment #170 - Posted by: Franklin O at January 8, 2007 1:29 PM

wu- 1000m row-3:42

8 rounds. mostly deadhang pulls, thrusters suck, but they didn't kill me so they must be making me stonger.

Comment #171 - Posted by: jbean at January 8, 2007 1:30 PM

Age: 33 bwt: 210

CFWU X3 minus the pullups.
12 rounds even. Busted out the thrusters with no problem. Pullups were my downfall on this one.

Comment #172 - Posted by: Brice in Tulsa at January 8, 2007 1:38 PM

8 1/2 rounds

shoulders hurt in the joint. may have done more but couldn't. my panties got in the way.

Comment #173 - Posted by: rilo at January 8, 2007 1:40 PM

Neil, I think if you check with Fitworks they may be able to order them in unsure of price worth checking though. Good to see other NBers out there.

Comment #174 - Posted by: Brent at January 8, 2007 1:45 PM

Hi there from Holland. I've been following these workouts for the past six months and trying the exercises. Today was my first WOD

10 rounds with assisted pullups ( i really have to work on those ) , thrusters went great

Comment #175 - Posted by: Jaap at January 8, 2007 1:52 PM

ref image: Hi to the Sigs in the CFB Petawawa Ironman shirt from KAF, we are out here too.

Comment #176 - Posted by: ginger-eight at January 8, 2007 1:57 PM

28/M/185

CFWUx3
8 Rounds

Comment #177 - Posted by: edevine at January 8, 2007 1:57 PM

Standard Monday off. Really looking forward to this tomorrow.

Re: CFT. I agree with Anthony #129. The CFT is a neat way to measure your overall strength in the CF milieu using strict, repeatable criteria. It will allow Coach to have an objective measurement of a type of strength, as well as a way to measure the effect of CF on this one measurement. CF'ers who are concerned about strength metrics will, and always have, supplement the WOD with ME sessions in order to meet their personal goals. The more I think about it the less I think Coach will tailor the WOD to the CFT.

Thinking about the CFT and other utilities, I can't escape the possibility of using the CFT to adjust for differences in strength when doing WOD's that require a strength move as well as met-con. I know, Rip, I know...we've been through this. Maybe Coach will let me expand in a guest article in the CFJ!

A man can dream...

Comment #178 - Posted by: bingo at January 8, 2007 1:59 PM

Sandy:

8 full rounds.

Comment #179 - Posted by: Sandy at January 8, 2007 2:02 PM

6 rnds + 8 thrusters

Comment #180 - Posted by: EMelton at January 8, 2007 2:05 PM

30 YO 6-2 @ 181 #

6 RDS AS RXD

BTW, for those that are doing broken pullups or assisted pullups, I highly recommend learning the kipping pullups! Wow, what a difference. I can probably do the first two rounds with strict pullups but after that I would be jumping or assisted. With the kipping I was able to perform all 6 rounds (even though 6 rounds is nothing to brag about) unbroken. I think I would have had at least one fewer rounds if done with strict pullups. Plus, you look really cool in the gym when it looks like you are trying to knock over the rack!

Nick C

Comment #181 - Posted by: Nick C at January 8, 2007 2:07 PM

3rd Recon Riggers, USMC

Due to time constraints and impatience, we jumped right in without a warm-up. I know, not smart. But everyone did OK, although I can't lift my hands to scratch my ass anymore.

Best result: 8 rounds
Least-best result: 6.5 rounds

What we lack in experience, we make up for in motivation!

FIGHT THE STATUS QUO!

Comment #182 - Posted by: Hooptie at January 8, 2007 2:10 PM

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

CFWU(11) x3 - 12:53 (subbed 75 jumpropes for pu)
Rest & Stretch - 13:29

WOD - modified BrandX pack: max rounds of 45# Thrusters x12, -100# gravitron pull-up x10 for 20 minutes

8 rounds, 12 thrusters

Pull-ups were my downfall on this one.

Comment #183 - Posted by: Nuke-Marine at January 8, 2007 2:13 PM

big pipe:
9.5 or 10.5 rounds, lost track a little

Comment #184 - Posted by: piper at January 8, 2007 2:15 PM

10 rounds plus 5 thrusters

Comment #185 - Posted by: rick ihrie at January 8, 2007 2:15 PM

CFWU x 2

8 rds as RX'd

Comment #186 - Posted by: Dave W. at January 8, 2007 2:17 PM

6 x rounds only first set of pu's done without stopping the rest were broken sets.

Comment #187 - Posted by: Stevo S at January 8, 2007 2:19 PM

Nice and simple, killer. Subbed in single arm snatches with a 40lb. DB.

10 rounds, alternating arms. No kipping.

Comment #188 - Posted by: Vince at January 8, 2007 2:20 PM

9 rounds + 12 thrusters and 3 pullups.
First 2 rounds of thrusters with 65#, then dropped to 55# for the following 8 sets.

Comment #189 - Posted by: Scott at January 8, 2007 2:22 PM

195lbs. 46yo

RX'd...13rounds.

Just started Crossfit Charlotte...no web site yet
E-mail me for more info.

Comment #190 - Posted by: andy hendel at January 8, 2007 2:26 PM

9 sets 15reps 45lbs Thrusters & 10 reps pullups no broken rounds 58 years old 175lbs---from the Sunshine State, Jupiter Fl. Traveled to Crossfit Santa Cruz in 2003 still have fond memories of the seminar and all the people involved, have continued to traqin in the Crossfit agenda and firmly believe it has not only improved my fitness level but my overall well being. Thanks again, All the best to Xfitters everywhere. Bill

Comment #191 - Posted by: Bill Griffin at January 8, 2007 2:28 PM

Today's WoD: 9 rounds total.
-Additional 4 sets of dead lifts up through 225.
-Addtional 4 sets of bench press up through 155.

Comment #192 - Posted by: Brand at January 8, 2007 2:29 PM

28 y/o 170 lb 5’10” approx 11% bf
CFWU –PU x 3

65 pound Thruster, 12 reps: 12 – 8,4 – 6,6 – 6,6 – 6,6 – 5,7 - 8
10 Pull-ups: 10 – 4,2,4 – 4,2,4 – 4,3,3 – 4,3,3 – 3,3,3,1
6 Rounds, 8 thrusters

Comment #193 - Posted by: Sesoku at January 8, 2007 2:30 PM

38 y.o. M
181 lbs

8 rounds + 12 thrusters + 4 pull-ups. Pull-ups were broken.


Comment #194 - Posted by: MikeT in OH at January 8, 2007 2:32 PM

6 rnds go slower to get more done

Comment #195 - Posted by: ccraft at January 8, 2007 2:39 PM

this was a great WOD!
I got 17 rounds even.
thrusters unbroken all the way through
pullups broken after round 11

Comment #196 - Posted by: Jon Alexander at January 8, 2007 2:40 PM

No access to weights today.
Subbed 2 40lb buckets of water for 65lb bar on thrusters.(very interesting)
Pull-ups done on ledge.
10 full rds.
Lost some time setting up the buckets between efforts.
Great Workout!!

Comment #197 - Posted by: chris l at January 8, 2007 2:42 PM

10Rds + 3 thrusters
as Rxed

30kg Thruster to D Ball
Kipping Chin Ups

Comment #198 - Posted by: Adc (CrossFitSydney) at January 8, 2007 2:45 PM

7 pull ups short of 12 rounds

Comment #199 - Posted by: John H at January 8, 2007 2:45 PM

7 rounds.

Ouch, getting back in shape more painful than I remember...

Comment #200 - Posted by: Sascha at January 8, 2007 2:50 PM

as rx'ed:
10 rounds plus 12 thrusters and 5 pullups. I'm at the tail end of 2 weeks of flu and this was not much fun. Beathing was optional most of the 20 minutes.

Comment #201 - Posted by: sailorcrew at January 8, 2007 2:50 PM

3 rounds +12 +9. I'm still cursing that I couldn't do that last pullup.

The thrusters felt fine but I had to break pullups into 3's and 2's, which ate time.

Comment #202 - Posted by: Maurkov at January 8, 2007 2:51 PM

32 m

186 lbs

newbie

6 rounds (thrusters as rx, jumping pull-ups)

Comment #203 - Posted by: dragoon at January 8, 2007 2:54 PM

11 rounds
last 5 rounds were half kipping pullups and half junping pullups. Outstanding workout, but the fricking lazy stand around asses at the 24 hour fitness keep getting in the damn way, i need a new gym!

"THE MORE WE SWEAT IN TRAINGING, THE LESS WE BLEED ON THE STREETS"

Comment #204 - Posted by: Blank1911 at January 8, 2007 3:01 PM

10 rounds as rx'ed.

GO BUCKS!!!

Comment #205 - Posted by: Rob F at January 8, 2007 3:07 PM

subbed 75lb thruster, and jumping pullups
12 thruster + 10 pullups
20 minutes = 9 rounds even

Comment #206 - Posted by: LMD_matt at January 8, 2007 3:12 PM

29/170

as rx'd

thursters to d-ball.

12 rounds...toughie but goodie.

Comment #207 - Posted by: Ben B. at January 8, 2007 3:14 PM

BW 190
10 rds, even

Comment #208 - Posted by: DaGunk at January 8, 2007 3:14 PM

47/165
13 rounds + 12 thrusters + 2 pullups.

Wanted to quit after 2 rounds. Kept going because I remembered how good CF is making me feel. Thanks, teammates!

Comment #209 - Posted by: MikeT at January 8, 2007 3:16 PM

9 rounds as prescribed.

Comment #210 - Posted by: Ben B. at January 8, 2007 3:18 PM

N came home from school and said she was ready to get back into it after a 2 and 1/2 week break.

14 YOF
WU- run 1/4 mile
Subbed- 15 lb DB's, one each hand, thrusters, 12 reps
10 pull-ups jumping w/ just an itty, bitty jump

8 rounds
last round could only do 7 thrusters, then just did 5 squats, and 10 pullups.

She said Pukey came and knocked on the door but she didn't answer it.

Kate

Comment #211 - Posted by: jknl at January 8, 2007 3:21 PM

Worried all day about the people who did Painstorm XXI yesterday. Really took a lot out of me.

13 rounds as Rx'd

Comment #212 - Posted by: Jeff at January 8, 2007 3:23 PM

10 complete rounds+10 thrusters.

Comment #213 - Posted by: JW at January 8, 2007 3:35 PM

19 yo male
195#

11 1/2 rounds

The pull-ups get to ya very fast, finished the thrusters just in time to get that half....Fantastic work-out, ca't wait for tomorrow's!!!

Comment #214 - Posted by: Banner at January 8, 2007 3:42 PM

as rx'd - 9 rounds

Comment #215 - Posted by: Steve Rakow at January 8, 2007 3:43 PM

9 Rounds with 70lbs for thrusters.

Comment #216 - Posted by: Dumb Grunt at January 8, 2007 3:47 PM

cfwu x 3 - pull-ups
7 rounds with 45# thrusters

Comment #217 - Posted by: Redding Mark S at January 8, 2007 3:47 PM

M/47/175
CFWU X 1 and stretches

6 rounds - Pull ups were dead hang wide grip or chins, with the slightest bit of kip on a few in the last two sets. My PU station will not allow much more than that. WOD done on 2 hours sleep... had 17 seconds left after last round, but no heart to start another!

Comment #218 - Posted by: Mr_C at January 8, 2007 3:48 PM

CFWU

11+12 thruster and 8 pullups
could have done better by probably a round. I do better when I find a pace and stick to it. I didn't really find a pace today.

Goal for next time: 14

Comment #219 - Posted by: kevin gp at January 8, 2007 3:51 PM

9 rounds.....Hammer Strength squat rack with pullup bars perfect for this one.

Comment #220 - Posted by: neocross at January 8, 2007 3:57 PM

i could not do them as rx'd

thrusters 90 lb x 8 --> 17 sets
pullups x 10 --> 16 sets

total = 16.5 sets

gotta love it!

Comment #221 - Posted by: Garry at January 8, 2007 4:01 PM

as rx'd 8 rounds + 12 thrusters

Comment #222 - Posted by: dbones at January 8, 2007 4:10 PM

OH

Comment #223 - Posted by: epicurius at January 8, 2007 4:11 PM

#85:

Overall, I agree with #101 and 129.

If you go back to first CFT and the conversation about why Rip and Coach implemented it the reasoning behind the CFT you'll find that Rip directly told us why they did it.

It was implemented because quite a few benchmark routines (i.e. Fran, Diane, Grace) require you to lift a significant weight and a lot of people were failing to actually perform the WODs or perform poorly due to not being able to handle the weight. Most people subbed the weights down instead of taking a really long time to do the WODs as prescribed. Seeing this as a notable component in the failure to do the WODs, Coach and Rip decided to focus on that for a while - but still keeping to the overall crossfit mindset. I think this is why we've had so many heavy days lately. I'd suspect we are on the downhill side of that trend now.

My observation of crossfit is that it is about all around functional fitness. Distances and weights in the real world do not scale themselves to the person confronted with them. If crossfit were to have a fitness test I think Fight Gone Bad would be the best benchmark. But I'd sub 135# power cleans for the high pulls. And there's gotta be a pullup in there somewhere too - and some 400s. Maybe sub 400s for the row - I like rowing but it's not as directly functional as running. In any case, FGB is a good start.

What do the rest of you guys think a truly functional test would look like?

Comment #224 - Posted by: kevin gp at January 8, 2007 4:11 PM

9 rounds

sub'ed:
20 lbs thrusters
assisted band pull ups (green band)

Comment #225 - Posted by: OPT Mommy at January 8, 2007 4:13 PM

36/180#
Crossfitting for 2 months

as rx'd

10 round + 12 thrusters

Comment #226 - Posted by: Holbie at January 8, 2007 4:15 PM

7 rds

Comment #227 - Posted by: dickie at January 8, 2007 4:20 PM

34
16 weeks preg.
Crossfitting 1yr.
Subbed 45 lb thrusters, jumping pull-ups
10 rounds

Comment #228 - Posted by: Dorie G at January 8, 2007 4:21 PM

Dowel thrusters; 130 lb assisted pull ups.
9 rounds.

Comment #229 - Posted by: AFT mommy at January 8, 2007 4:31 PM

10 rounds plus 12 thrusters. Scaled the weight for my size (bw=125) so I used 45# for the thrusters.

Comment #230 - Posted by: Norma at January 8, 2007 4:31 PM

180/34

10 rounds as rx'd

Comment #231 - Posted by: lawman698 at January 8, 2007 4:37 PM

WOD
9 rds plus 3 thrusters as rx'd

Comment #232 - Posted by: TJ at January 8, 2007 4:39 PM

kevin gp #223

This could be fun! I'll bite. Are the CFT lifts really the most representative of functional strength? And where do the metabolic pathways and their representation come in?

How about this for a general fitness measure: max pull-ups, followed by 1RM clean + jerk (using similar protocols as CFT), followed by one 800M run. CF Fitness value = PU + C&J - 800M (in seconds). A positive value would be pretty good, I think. Come to think of it, maybe 2xPU + C&J - 800M = CF Fit.

Fun topic...

Comment #233 - Posted by: bingo at January 8, 2007 4:39 PM

As rx'd:

Justin - 10 rounds even (19:26)
Romi - 8 rounds + 12 thrusters

Comment #234 - Posted by: Justin Farina at January 8, 2007 4:41 PM

Brand X Pack Version, 45 lb thrusters and 12 pullups

9 rounds
rd1 6 pullups remainder jumpping
rd2 4 " " '
rd3 3
rd4 2
rd5 1
rd6-12 all jumping

Comment #235 - Posted by: Jack S. at January 8, 2007 4:43 PM

7 1/2 rounds as rxed

Comment #236 - Posted by: kyle a at January 8, 2007 4:44 PM

7 rounds as rx'd

Comment #237 - Posted by: JohnN at January 8, 2007 4:47 PM

8 full and 12 thrusters

Comment #238 - Posted by: Trevor S at January 8, 2007 4:51 PM

29/185

As RX'd:
11 complete rds + 12 thrusters.

Comment #239 - Posted by: joeyrav at January 8, 2007 4:52 PM

11.5 rds, as rx'd

Comment #240 - Posted by: tom at January 8, 2007 4:52 PM

Age: 21
Wt: 183

Workout #1:
PT

Workout #2:
WOD - As Rx'd
12 rounds (pull-ups in broken sets after 5th round)

Hoping to start posting times/wts on here regularly... looking foward to it!!

Comment #241 - Posted by: RyanS at January 8, 2007 4:53 PM

First CrossFit workout (about to die)
7 rounds (standing pull-ups)

Comment #242 - Posted by: Tom J at January 8, 2007 4:54 PM

bw-199

wu
2x10 pushups,situps,back extensions,squats
few pullups and thrusters

wod-as rx'd

8 rounds

Thrusters and pullups unbroken in rounds 1 & 2. Everything broken around 5 reps after that. Good one. I feel wet in every nook and cranny.

MC

Comment #243 - Posted by: MCORRY at January 8, 2007 4:55 PM

7 rounds, sub'd 65 barbell for db's @ 30lbs.

Comment #244 - Posted by: Steve S at January 8, 2007 4:59 PM

Just 2 cents on increasing pull up totals:

I'm weak upper body and had hard time too,so...

I started doing as many as I could, then found a bar where I could rest my feet on the ground at an angle (picture reverse pushup?) and did those until failure. Today, I can easily crank out 17+ strict, non-kipping pullups. While preparing for a Federal LE academy, I was doing 3 sets of 20. Six years of sitting in a truck watching a fence has taken it's toll, but getting better now.

Hope it helps.

Comment #245 - Posted by: Burt at January 8, 2007 5:07 PM

12 Rounds

Comment #246 - Posted by: Jason P at January 8, 2007 5:11 PM

34/168

8 rounds + 12 thrusters

Comment #247 - Posted by: chunn at January 8, 2007 5:12 PM

As written... 13 rounds + 2 Thrusters

Comment #248 - Posted by: Mel Jenkins at January 8, 2007 5:13 PM

CFWU x 3, minus pullups/dips, sub push ups
50 pound Thruster, 10 reps (I had not written down number of reps and when I got to the gym it was a guess
10 Pull-ups were asst...
14 rounds

I am fatiguing even earlier on pull ups than before...and they are asst. Any suggestions on what I may need to do/be doing wrong?

Stairmaster 20 min

Erin

Comment #249 - Posted by: in8girl at January 8, 2007 5:18 PM

5'11" bw180 29yo

7 rounds, last 4 pullups rounds w/ 80# assist

Comment #250 - Posted by: Josh K at January 8, 2007 5:20 PM

M 180lbs 23yrs
12rds as rx'd

Comment #251 - Posted by: Ryan at January 8, 2007 5:20 PM

BW 58kg

20kg thrusters
JPUs

9 rounds

Comment #252 - Posted by: Alicia Zhuang at January 8, 2007 5:29 PM

Thrusters normal, 1/2 amt. pullups, 10 mins:
6 Sets

1st day back in year.

Comment #253 - Posted by: cnewport at January 8, 2007 5:38 PM

bw 180lbs 44
rx'd 11 rounds

Comment #254 - Posted by: Troy Selph at January 8, 2007 5:38 PM

M/37/174

w/u on C2 rower

9 rounds + 12 thrusters and 4 pullups

Couldn't squeeze out the last pullups in time -- they are the weak link. Tougher workout than expected!

Just had Kung Fu class tonight also.

Comment #255 - Posted by: Chris M at January 8, 2007 5:39 PM

semi sick day + recovery
specific wu thrusters@45lb,practice kipping pu's
WOD: 8 x rounds TH@95# x12 + pu x 10 in 16:05
thrusters unbroken
pu's kipping settled into sets of 2
completion times by round:
0:55,2:42,5:00,7:08,9:22,11:43,13:54,16:05
Thrusters were a rest break after incorporating a few sets of 10-12x 90lb hang squat cleans into my daily CFWU.

Comment #256 - Posted by: RobertP at January 8, 2007 5:40 PM

60 lb Thrusters Last half of pullups assisted

7 rounds.

Comment #257 - Posted by: Pierce at January 8, 2007 5:41 PM

should be TH@65# x 12, wod went to my head...

Comment #258 - Posted by: RobertP at January 8, 2007 5:42 PM

14 rounds + 8 pull-ups as rx'd
This was tough, really, really tough!

Comment #259 - Posted by: AFT at January 8, 2007 5:42 PM

bwt ~114
As rx'd
10 rds on the buzzer. All pullups unbroken; 1st 4 sets of thrusters unbroken; remainder broke at 8/4

Comment #260 - Posted by: Lynne Pitts at January 8, 2007 5:42 PM

as rx'd

9 rds + 12 thrusters + 4 pullups

Comment #261 - Posted by: Jeff R at January 8, 2007 5:45 PM

Did this between sessions at a major conference at an unfamiliar gym while plagued with jetlag. As a result I read instructions wrong and did 10 thrusters and 12 pullups. Used 65#. 10 rounds. Felt terrible.

Tariq

Comment #262 - Posted by: TK at January 8, 2007 5:49 PM

29 5'4 145
9 + 10 thrusters; subbed 20lb DB's as no barbells available at time, it hurt...

Comment #263 - Posted by: matt-g at January 8, 2007 5:49 PM

M/40/215#

as rx'd

8 rounds + 12 Thrusters

Comment #264 - Posted by: Chrispy at January 8, 2007 5:52 PM

Skiied (tele) two and a bit hours this morning, no time for WOD. May make it up tomorrow, we'll see. Bluebird day but hard snow (hurt to fall!)

Comment #265 - Posted by: Sarah at January 8, 2007 5:53 PM

3 rounds
+12 and 4

subbed ring pullups

Comment #266 - Posted by: JCHudson at January 8, 2007 5:55 PM

29 yrs, M, 170 lbs.

8 rounds as rx'd...rested in between to avoid broken sets, but last 3 rounds of pull-ups were broken

Comment #267 - Posted by: Jay at January 8, 2007 5:56 PM

CFWU x 1

12 rounds

Comment #268 - Posted by: Eric at January 8, 2007 5:56 PM

8 rds & 12 thrusters. real puffer! 10 min ellip wu 16/16. hr avg 135, hr max 175.

Comment #269 - Posted by: kevin o at January 8, 2007 5:58 PM

48
250
as rx'd
8 rounds

Comment #270 - Posted by: buford c at January 8, 2007 5:58 PM

bw 165#

as rx'd 18 rd's in 19min 55sec

feels good to be back. on vacation for 1 week and a half. did 3 crossfits yesturday just because I had an itch.

Comment #271 - Posted by: bridges at January 8, 2007 6:01 PM

9 rounds as rx'd
BW = 205

Comment #272 - Posted by: rsanto314 at January 8, 2007 6:01 PM

10 rnds as rx'd

Crossfit Birmingham

Comment #273 - Posted by: Newlin at January 8, 2007 6:05 PM

Out for 2wks. Poor technique and excessive wt leads to injury (severe neck strain). A good wake up call for watching style and technique.

Today
9 rounds
M/43/200

Comment #274 - Posted by: Jay B at January 8, 2007 6:08 PM

30 YOM / 200 #

WU - 1k row.

7 rounds.

ouch.

Comment #275 - Posted by: CJOH at January 8, 2007 6:12 PM

Jen: Sub 45# and Jumping Pullups 13
Paul: 12

Comment #276 - Posted by: paulf at January 8, 2007 6:15 PM

8 rounds with 30 lb dumbbells.

Comment #277 - Posted by: nickB at January 8, 2007 6:15 PM

10 rounds as Rx'd

Smoked today, lungs siezed up hard at the 6th round. Ruthless.

Comment #278 - Posted by: a noble at January 8, 2007 6:19 PM

10 rounds w/limited rom on squat (knee) + 12 thrusters

Comment #279 - Posted by: smb at January 8, 2007 6:20 PM

45#'s 14 rd's

Comment #280 - Posted by: Krista Colson at January 8, 2007 6:27 PM

Frank: 47/205#
11 rounds as Rx'd

Comment #281 - Posted by: Frank Heinrich at January 8, 2007 6:29 PM

9 rounds + 8 thrusters

Mike Donnelly

Comment #282 - Posted by: rosceaux at January 8, 2007 6:35 PM

5 rounds + 12 thrusters,
pull-ups were done on rings. does that make them harder? yup! I really have to get my pull-up bar put in.

Comment #283 - Posted by: Travis L @ Home at January 8, 2007 6:36 PM

CrossFit Emerald Coast

Jen: 20yo female ???lbs
1st round w/ 65lbs next 3 with 55lbs, last 2 with 45lbs 6 rounds and 5 thrusters

Anabel: 32yo female 145lbs
1st round 65lbs, last w/ 45lbs 10 rounds

Nathan: 31yo male 165lbs?
7 rounds plus 12 thrusters as rxed

Nando: 23yo male 135lbs
10 rounds as rxed

Joey: 39yo male 225lbs
13rounds and 1 thruster as rxed

"You can Cry all you want but no whining allowed!"

Comment #284 - Posted by: Joey McIninch at January 8, 2007 6:37 PM

31/M 200

CFWU x3 (1/2 on dips and pullups)

WOD as rx'd 11 rounds even.

Comment #285 - Posted by: Ryan at January 8, 2007 6:37 PM

Due to circumstances I went to my old YMCA for today's WOD and I can't say it was the greatest experience. I think being there plus the added stress of me writing the most important exam of my life tomorrow affected my strength and determination, yet I seem to have done alright.

11 full and 12 thrusters. I only fractioned one set of chins somewhere around halfway. I really felt on a better day I could have got 13+ rounds.

Comment #286 - Posted by: gaucoin at January 8, 2007 6:41 PM

BW: 172
CFWU less pullups

7 rounds
Thrusters 25 lb DB's sub'd, 30's, 35's, 30's, 30's, 25's, 25's

Gravitron 120 lbs.

Comment #287 - Posted by: JC (Age 51) at January 8, 2007 6:42 PM

6.5

Comment #288 - Posted by: bluefalcon08 at January 8, 2007 6:45 PM

#233 bingo

let's do that some rest day!
sounds wicked!

but I do believe the CFT is the way to measure strength
It is an awesome way to measure raw power
We can measure functional strength every other day,
or in our non-Crossfit Fitness endeavours.

Comment #289 - Posted by: Anthony from Ottawa at January 8, 2007 6:47 PM

bw: 205 age: 36 warm up: 15:00 of jump rope.

5 rounds as rx'd

Comment #290 - Posted by: Damon at January 8, 2007 6:48 PM

6'2'' 228lbs

14 and 12 pp and 2 pu's

Comment #291 - Posted by: Dwight at January 8, 2007 7:03 PM

55 y.o. 147lb 5'10 7round 8 thrusters.

Comment #292 - Posted by: Ken_Davis at January 8, 2007 7:10 PM

subbed 30lbs DB thrusters -- not enough barbells to go around tonight.

10 rounds, and glad to get 'em. coming off a cold, i just didn't have it tonight.

Comment #293 - Posted by: dammit at January 8, 2007 7:10 PM

Did single arm db thruster with 65lbs 6 reps each arm each set doing it with one arm was easy breathing was not after third set.

10 sets and thought I was gonna die (finished with ~5 sec to spare) totally met. con. limited not strength.

I feel like a wimp compared to the 15 rounds that some did, crap

Comment #294 - Posted by: vcraig 43y/o-6ft-185, at January 8, 2007 7:12 PM

Complete as many rounds in 20 minutes as you can of:
67 pound Thruster, 12 reps
10 Pull-ups

6 rounds plus 12 thrusters in 20:10

Comment #295 - Posted by: Alfie at January 8, 2007 7:16 PM

bw: 185

As rx'd: 10 rds + 12 + 9

Comment #296 - Posted by: Rick510 at January 8, 2007 7:20 PM

Joey:
5X265
5X275
5X285
5X295
5X305

Paul:
5X265
5X275
5X285
5X295

Andrea:
5X5X105

Comment #297 - Posted by: Wichita at January 8, 2007 7:24 PM

4 rounds

Ring pull-ups, 95% were negatives only

20:00+/- minutes

Comment #298 - Posted by: AG at January 8, 2007 7:29 PM

8 rounds 4 pu broken

Comment #299 - Posted by: JNC at January 8, 2007 7:35 PM

I shouldn't do after work WOD's...they never turn out good.

I didn't think my Xmas WOD break would have this much of an affect on my performance...though I would have done better if I didn't have to pace around the garage constantly trying not to puke up my espresso I just had...eek

6 puny rounds in 20 minutes....was shooting for 10.

Comment #300 - Posted by: tedw at January 8, 2007 7:36 PM

7 rounds...

Of course, after round 2, pullups were broken into 5/5
... after round 3, 65# thrusters were broken into 8/4
....after round 4, pullups were broken into 5/3/2
... and round 6... 5/2/2/1

Still, got through it. Probably would have done a lot better if not resting my screaming shoulders.

And after 7 rounds, *I* am not broken!

Comment #301 - Posted by: Hale at January 8, 2007 7:39 PM

Oh, man am I homesick! Traveling for a few days in DC. No gym in my hotel, but told I can use the connected 'sport club/LA' facility for $15/day. worst. gym. ever. It's supposed to be for 'elites' on the coasts who can afford a $1500 initiation fee. No squat racks, and freeweights consisted of dumbells, 3 benches and 2 military press stations.

I needed to catch up on my deadlift, so this was the perfect opportunity.
5x5 DL
225
315
365
365
365
Wanted to go 4 plates and drop it on the floor, but fortunately I listened to my sore back.

There was no place for pull-ups, so started a version of today's WOD.
12 70# thruster
12 70# SDLHP
Only went 12 minutes b/c back is still sore. 6 rounds.

Comment #302 - Posted by: davej at January 8, 2007 7:41 PM

13 rounds + 12 Thrusters.
no breaks in thrusters, breaks in pull ups.

Comment #303 - Posted by: dutchboy at January 8, 2007 7:52 PM

6 1/2 rounds of fun.

Comment #304 - Posted by: rfs at January 8, 2007 7:54 PM

6 rounds + 2 thrusters

first 2 rounds with 65#, rest with 45#
jumping pullups with as much negative as i could

Comment #305 - Posted by: Nick E. at January 8, 2007 7:58 PM

8 rounds + 12 + 6pu

Comment #306 - Posted by: Jay M at January 8, 2007 7:59 PM

Team Lakeland
Neil 45lb Thrusters
Kipping pullups
8 1/2 rounds

James
35lb Thrusters
Jumping pull ups
10 rounds (stopped w/7mi left with a tweaked back)

Comment #307 - Posted by: Neil at January 8, 2007 8:03 PM

WOD: 5 rounds = uuggghhh!!!

Comment #308 - Posted by: Sam at January 8, 2007 8:11 PM

6 reps went over by minute on time.

Comment #309 - Posted by: Terdinthebush at January 8, 2007 8:13 PM

33yom/152#

CFWU x3 (minus pull ups)
As Rx'd
10 rounds even

Comment #310 - Posted by: bylam at January 8, 2007 8:16 PM

8 rnds

Comment #311 - Posted by: Travis Braddock at January 8, 2007 8:26 PM

Subbed 65lb hang power clean and push press for the thruster due to I can't squat because of an injury that I'm trying to heal.

I got 6 rounds. All Rx'ed sets divided by 2 (each round I did 2x6 c&j's and 2x5 pull ups).

Comment #312 - Posted by: Josh Brehm at January 8, 2007 8:27 PM

8 rounds as RXed.

Felt like death during this one. Had a pounding headache throughout, and it only got worse as the WOD continued. I definately wasn't up to it mentally today. Hopefully tomorrow will yield a better performance.

Comment #313 - Posted by: David Knutzen at January 8, 2007 8:44 PM

32/180
9 rounds as rx'd in 19:30. All pullups kipped. Spent the remaining :30 on the floor sucking my thumb and whimpering. Actually, more like the next hour.
-John

Comment #314 - Posted by: john at January 8, 2007 8:47 PM

40 lbs dumbells, assisted p/u's after 2nd round

4 finished, stopped in middle of 5th round with time left. Flu is coming on, no strength at all.

Comment #315 - Posted by: Tom M. at January 8, 2007 8:47 PM

6 Rounds minus 6 Pullups

Comment #316 - Posted by: Hari at January 8, 2007 8:52 PM

Brandon - 8 rounds and 12 thrusters as rx'd

Marie - 8 rounds with 25 lb thrusters and 115 lb assist on pullup machine

Comment #317 - Posted by: Brandon C at January 8, 2007 8:57 PM

10 rounds, as rx'd.

Comment #318 - Posted by: JaHo at January 8, 2007 8:59 PM

Age 51/BW 245#
most pullups jumping
8 rounds + 12 thrusters and 7 pullups
finished round 9 in 20:18

Comment #319 - Posted by: stan k at January 8, 2007 9:06 PM

It hurt...

- 8 rounds
- most pullups with a tip toe jump after round 2

thruster workouts are tough

did tabata sprints on the way home from the gym
8x, 20 sec on - 10 sec off
those hurt too...

Comment #320 - Posted by: Eric Nichols at January 8, 2007 9:23 PM

12 rounds + 5 pull-ups
jumping pull-ups after round 4

Comment #321 - Posted by: scool at January 8, 2007 9:42 PM

13 rounds + 1 round thrusters

Comment #322 - Posted by: Deli at January 8, 2007 9:43 PM

7 as RX'D

kipping pullups, broken up.

ripped off the caluses of my palms, superglued them closed.

I think I need better grip for pullups.

Comment #323 - Posted by: Ray Rosales at January 8, 2007 9:55 PM

cfwu x 3 -pu

15rounds broken down as follows:
10 rounds as rx'd
5 rounds with jumping pullups

all thrusters as rx'd

i thought i'd be able to get in 1 round per minute...that last like the first 2 minutes; Tough WOD!


Comment #324 - Posted by: Deric at January 8, 2007 10:03 PM

10 Rounds + 12 Thrusters as Rx'd

Comment #325 - Posted by: Dan S at January 8, 2007 10:09 PM

9 rounds + 1 large sweat angel
Scaling: 70# pullup assist

Comment #326 - Posted by: Brian Vandewettering at January 8, 2007 10:11 PM

8 rds as rx'd

Comment #327 - Posted by: David Gladstein at January 8, 2007 10:11 PM

This is awsome...just what I needed to remotivate. After 8yrs in I left the fire service back in Aug and have dropped about 10lbs of muscle mass. Based on how I felt tonight, I definately need to get my upper body strength back (especially forearm/grip strength...plus my callouses). Want to start out getting a feel for the moves and create some muscle memory...I'm not used to "swinging" around "big" weights. But I was happy with how it went tonight...1st ever CF WOD: CFWUx3 @ 10reps (- PU), 9rnds w/ 25lbs thrusters and "seated" PU on the Smith machine...definately had to use more and more self-assist as the rnds progressed, but I don't think I've ever done more than 3 sets of 10 on the Gravitron pyramiding down from 40lbs to 20lbs of assist.

All I know is the burn feels good!

33yof, 125lb, 5'3"

Comment #328 - Posted by: Rachel at January 8, 2007 10:21 PM

BWT: 177

Coomplete as many rounds in 20 minutes as you can of:
65 pound Thruster, 12 reps (split 6-6 or 7-5 after 1st round). Each round or semi-round, hang cleaned.
10 Pull-ups, unbroken

7 rounds. Felt faint before I even started, but got it in. Thrusters are tough. Key for form: elbows straight out, weight racked for front squat. Doing ring pullups in my backyard has really "greased the groove" for my pullups.

Comment #329 - Posted by: blades at January 8, 2007 10:31 PM

9 rounds on the timer....
155lbs
29yrs

Comment #330 - Posted by: rob at January 8, 2007 10:40 PM

BW 150
CFWU (only 5 pullups in the warm up)
8 rounds as rx'd

Had to eat face-to-plate...

Comment #331 - Posted by: Jon H at January 8, 2007 11:04 PM

Ben: 12 rds

Comment #332 - Posted by: USMC Denver at January 8, 2007 11:05 PM

11 rounds plus 3 thrusters

SWEET.JEEBUS!

Comment #333 - Posted by: DavidE at January 9, 2007 12:14 AM

25/120

8 rounds in 20:13

sub'd 35 lbs for thrusters
assisted pullups

Comment #334 - Posted by: Karen at January 9, 2007 12:46 AM

12 rounds + 9 thrusters

Comment #335 - Posted by: MurphIZ at January 9, 2007 1:17 AM

bwt 208Lbs
30Kg thrusters
All sets unbroken 19 rnds

Comment #336 - Posted by: Keith Edwards at January 9, 2007 1:47 AM


Jay as r'xd 8 rounds
val 6 rounds 30# and JPU

Comment #337 - Posted by: Val at January 9, 2007 2:46 AM

11 complete rounds

Comment #338 - Posted by: clementhe at January 9, 2007 4:24 AM

N: bwt 113
sub 55 lb thrusters
11 rounds + 12 thrusters and 5 pullups
J: As rx'd
13 rounds+ 5 thrusters
did workout at 2,000 ft. higher elevation than normal

Comment #339 - Posted by: Jeremy and Nicole at January 9, 2007 4:29 AM

12 rounds pull ups on rings

Comment #340 - Posted by: Tom O at January 9, 2007 4:43 AM

Back at it after a looong break. Too long.

6 rounds + 12 thrusters.

Comment #341 - Posted by: Matt Laney at January 9, 2007 4:46 AM

6

Comment #342 - Posted by: MickGee at January 9, 2007 5:01 AM

6 rounds
subbed 30lb dbs for thrusters.

first two sets of pullups were real, the rest were on an assisted pullup machine with 50 lbs of help.

Comment #343 - Posted by: benji at January 9, 2007 5:20 AM

BW 195

8 Rounds plus 12 Thrusters

All sets unbroken. Legs are burning today

Comment #344 - Posted by: Eric Wilson at January 9, 2007 5:21 AM

age-40
bwt-215#
10 rnds as rx'd

Comment #345 - Posted by: MSR at January 9, 2007 5:34 AM

5 rounds + 12 thrusters, 7 pullups
took it easy today as I have a bit of a cold but did rock bottom thrusters (only a few inches off the ground) and strict pull ups to make up for the lack of intensity, although it still kicked my *@#

Comment #346 - Posted by: adamdv at January 9, 2007 5:38 AM

As Rx'd 10 rnds

Full squat cleans

44 yom 215lb

Comment #347 - Posted by: Fireman Rick at January 9, 2007 5:40 AM

As Rx'd
Mike 9rds +8 thrusters
Erin 7rds+6 thrusters
Both sick, free ride though!

Comment #348 - Posted by: Mike in Rochester at January 9, 2007 6:20 AM

CFWUx2

WOD as RXD
5 Rounds

Pull ups were broken.

Comment #349 - Posted by: DaveC at January 9, 2007 6:58 AM

20 mins:
65lb thrusters 12reps
10 pull-ups (broken 6/4)

7 rds
+12 thrusters
+5 pull-ups
bwt 240 age 31

Comment #350 - Posted by: brian t at January 9, 2007 7:32 AM

Warm-Up: L-sits, handstands, handstand lowering to V-sit on parallettes.

Workout: 12 rounds + 12 thrusters

Comment #351 - Posted by: Jesse Woody at January 9, 2007 7:43 AM

6 rds

Comment #352 - Posted by: tlow at January 9, 2007 7:46 AM

Missed the last couple so did shoulder press and deadlifts today:

CFWU - 2 rounds

Shoulder Press:
5x55
5x65
5x75
5x85
5x95

Deadlifts:
5x145
5x155
5x165
5x175
5x185

Comment #353 - Posted by: Steven S at January 9, 2007 7:47 AM

5 1/2 rounds

as RX'd

Comment #354 - Posted by: Eric Brown at January 9, 2007 7:53 AM

Meyer as Rx'd - 8 Rds +12 thrusters plus 5 pull ups
Godfrey- 8 rds + 5 thrusters 45 lbs.

Comment #355 - Posted by: Meyer at January 9, 2007 8:15 AM

33/194
8 rnds

Comment #356 - Posted by: Clay C at January 9, 2007 8:16 AM

1/9/07

7 rounds, 15 seconds to spare As Rx'ed

These are now strength and muscle endurance work-outs for me if they are not scaled and if I do not do assisted PU. I don't get as out of breath and my HR does not go as high, but the muscle work to failure is increasing strength.

Comment #357 - Posted by: bingo at January 9, 2007 8:17 AM

CFWU - pu x3
10 rds as rx'd + 5 thrusters

Comment #358 - Posted by: Fred Woodaman at January 9, 2007 8:17 AM

age: 41
BW: 165#

CFWUx3 (minus pullups)

As Rx'd: 10-1/2 rounds

for some reason the first 3 rounds felt brutal. After 4 I kind of got into a groove. A really painful, burning, nauseated groove.

Comment #359 - Posted by: OCMike at January 9, 2007 8:30 AM

9 full sets. using 30lb assist on last 3 sets of pullups.

Comment #360 - Posted by: Davie at January 9, 2007 8:33 AM

6 rounds with two 20lb db. Did pull ups with 70lbs assistance. Pull ups were unbroken, thrusters were TOUGH from the second round on.

Comment #361 - Posted by: Ana Crespo at January 9, 2007 9:00 AM

6

Comment #362 - Posted by: jim at January 9, 2007 9:31 AM

29 yom 200# 5'7"
subbed 90# thrusters
most pull ups kipping
9 rounds

Comment #363 - Posted by: wich at January 9, 2007 10:04 AM

1 day late because of business travel.. could only due CFWU before I had to jump on the plane.

20 minutes--8 rounds.
Broken pull-ups round 4 and 5.
assisted pullups (jump or with box) after round 5.

Pullups really slowed me down with muscle fatigue. I could have pushed it harder from the cardio perspective. I need to learn those kipping-pu correctly.

Doc

Comment #364 - Posted by: Dr Swing at January 9, 2007 10:14 AM

did 8 rds.
modified pull ups

Comment #365 - Posted by: Tuber at January 9, 2007 10:24 AM

12 rounds as Rxd, loved it.

Comment #366 - Posted by: david barrick at January 9, 2007 12:50 PM

As RX'd,
JUST about 8 rounds

Split pullups in two after 3rd round.
Split pullups in three after 5th round.

Comment #367 - Posted by: Russ138 at January 9, 2007 1:16 PM

day late. energy short.

2x25# DB thrusters
10 pull, kipping (unbroken all rounds)

7 rounds + 8 thrusters. could not do any more...bb thrusters may have hurt less? really low energy today.

Comment #368 - Posted by: Sarah at January 9, 2007 1:33 PM

6 Sets Ouchie...

Comment #369 - Posted by: SethBD at January 9, 2007 1:51 PM

11 rounds + 10 Thrusters.

Comment #370 - Posted by: steve hb at January 9, 2007 2:05 PM

8 rounds + 8 thrusters

Comment #371 - Posted by: broot at January 9, 2007 2:11 PM

10 rounds. Wow after a Holiday Break. Did assisted pull-ups trying to increase ROM at top because I can't get my chest up to the bar.

Comment #372 - Posted by: JQR at January 9, 2007 2:11 PM

BW 195

8 1/2 rounds...all pullups after first five done either kipping or jumping...this was hard. Thanks Coach...

Comment #373 - Posted by: layman at January 9, 2007 3:40 PM

40, BW= 165
as rx'd
11 rounds + 5 thrusters

Comment #374 - Posted by: Daws at January 9, 2007 3:49 PM

9 rnds
Very tough. Should have broken up pull-ups 5,5
I could have jumped right to 5 pull-ups quickly and then done 5 more. Would that then not be as rx'd, by breaking pull-ups into 2 sets?

Comment #375 - Posted by: JDale at January 9, 2007 3:51 PM

31/ 185

I think I forgot to post.

I'm 90% sure I did 7 rounds.

Comment #376 - Posted by: Jross at January 9, 2007 4:13 PM

8 rounds of 12, 65-lb thrusters and 5 pounds pull-ups. Many of my pull-ups were assisted. My thruster sets were broken in half as well.

Comment #377 - Posted by: Justins at January 9, 2007 4:30 PM

1st time ever doing this one.
4 rounds
50lb thrusters
broken pullups
miserable performance but some thing to build on, I guess.

Comment #378 - Posted by: John F at January 9, 2007 4:30 PM

7 rounds in 20:16
HR avg 161 max 183
All p/u's kipping. Feeling sluggish today, so not a great result.

Comment #379 - Posted by: Mike Scott at January 9, 2007 5:05 PM

8 rounds even
as RX'd

Comment #380 - Posted by: dyagg at January 9, 2007 5:26 PM

8 rounds. Pullups are getting stronger and stronger. Had no problem on pullups til my last set. The thrusters.... those killed me.

Comment #381 - Posted by: jp234 at January 9, 2007 5:30 PM

12 rounds

Comment #382 - Posted by: TomO at January 9, 2007 5:32 PM

bw:142
As rx'ed: 9 rounds + 10 thrusters,
- took +30 seconds to finish off the last round.

Comment #383 - Posted by: Y. Zhou at January 9, 2007 5:44 PM

Only did 8 1/2 minutes (2 yr. old daughter was swinging nearby, and got sick of it)

7 rounds

Will come back to this on a rest day to see how many I can knock out.

Comment #384 - Posted by: DrEric at January 9, 2007 6:06 PM

8 rounds
12- 65lb Thrusters
10 Pull ups

Comment #385 - Posted by: Denise at January 9, 2007 6:14 PM

11 rounds in 19:19 - smoked
Strict Pull-ups first three rounds, rest lat pull-downs.

Comment #386 - Posted by: df404 at January 9, 2007 6:20 PM

11 rounds 12 thrusters as rx'd. 19:58
Pullups kipped variuos grips

Comment #387 - Posted by: Jim D. at January 9, 2007 6:25 PM

BW 256; 6'1"; 36yo male

7 rounds + 12 thrusters

Thusters as rx'd and unbroken. Pullups assisted by 60 lbs, kipping, broken into 5 rep sets. Aside from being out of shape and winded and so forth, part of my problem was just holding onto the PU bar. I need to work the grip.

Comment #388 - Posted by: Don Greenfield at January 9, 2007 6:41 PM

60, BWT 286- CFWU minus PU (dips assisted); 4 rounds- thrusters good form, pullups jumping, kipping,twisting, ugly but UNASSISTED!

It's slow, but it's working!

Comment #389 - Posted by: peejay2 at January 9, 2007 6:48 PM

8 rounds as rx'd. BW=140

Comment #390 - Posted by: Kyle Burns at January 9, 2007 6:59 PM


6 rounds

broken and battered...

Comment #391 - Posted by: Kfeldt at January 9, 2007 7:56 PM

Ok, I am REALLY happy with this:

Scaled @ Brand X:
12 x 40# bar thrusters to medecine ball
10 x pull ups

9 rounds in 20 minutes (40 seconds to spare).

Hands are shredded. I was cooked. I was shooting for 8 rounds, and CF trainer, Andrea, told me to shoot for 9 when I was at 6 rounds with 8 minutes to go. w00t!

Comment #392 - Posted by: Laurar at January 9, 2007 8:23 PM

12 rnds + 12 thrusters

Comment #393 - Posted by: Gabe at January 9, 2007 8:48 PM

7 rounds + 6 thrusters. Jumping and or assisted pull ups.

Comment #394 - Posted by: marr1 at January 9, 2007 10:32 PM

WOD #5

4.5 ROUNDS

Comment #395 - Posted by: TJ696 at January 9, 2007 11:11 PM

37yo 165lbs

ran 1 mile

CFWU x1

WOD (6 Jan):
Deadlifts 135x5, 185x5, 225x5, 225x5, 245x2/225x3
strict form

CFWU x1

ran 1 mile

Comment #396 - Posted by: docpallis at January 10, 2007 12:39 AM

Crossfit Lousiville:
MC 8 rounds + 12 Thrusters
Pull Ups and thrusters broken

BC 8 rounds
Pull Ups broken
Definately a BYOB work out: Bring Your Own Bucket. Love it.

Comment #397 - Posted by: GuardSTSMC at January 10, 2007 1:49 AM

6 Rounds
kipping and jumping pull ups

Comment #398 - Posted by: kevin at January 10, 2007 3:12 AM

BW 192

10 rounds plus 4 thrusters.

All thrusters unbroken...pullups sets broken after fourth round.

Comment #399 - Posted by: MGV35 at January 10, 2007 3:46 AM

32 yo, 190lbs

10 rounds of 12 thrusters 65lbs and 10 pull ups dead hang, no kip.

I quit at 17:55 at 10th round cause I pussed out and almost threw up :)

Comment #400 - Posted by: redneksamurai at January 10, 2007 3:50 AM

Burgener wu, 3x pc, ps, sc, os, ss
am 9:30 4 rounds of 12x45# thruster and 4 pullups
pm 10:15 for 5 rounds of 12x45# thrustersa and 4 pullups

Comment #401 - Posted by: James N at January 10, 2007 6:18 AM

as rxd

13 rounds

good depth on thrusters
pullups broken on 11th round

Comment #402 - Posted by: jpf at January 10, 2007 7:48 AM

did the wod on wednesday 10/1/07
in nightshift, doing 50%
10 min rounds: 5 rounds + 5 thrusters
Later coaching my first client, a collegea:
6 step tabata, push-up, sit-up and squat.
I'll find out in a few days if he is still interested.
Have fun, Johan

Comment #403 - Posted by: Johan Nederhof at January 10, 2007 8:35 AM

9 rounds

Comment #404 - Posted by: Aaron at January 10, 2007 8:53 AM

Tschanzy 44YOM 170? as RX except I did ring push-ups instead of pull ups on accident.
8 rounds thrusters
9 rounds push-ups

Comment #405 - Posted by: mtschanz at January 10, 2007 9:01 AM

7 rounds

Comment #406 - Posted by: jp at January 10, 2007 11:54 AM

11 rds

Comment #407 - Posted by: Ben L at January 10, 2007 1:34 PM

WOW!what a great workout! I'm still sore - love it ! people always ask me if I'm training for something in the gym- spreading the word about crossfit!

Comment #408 - Posted by: Tammy at January 10, 2007 1:44 PM

oh yah 10 rounds

Comment #409 - Posted by: Tammy at January 10, 2007 1:45 PM

CFWUx3
subbed 45 lb thrusters and jumping pullups
8 rounds at the bell!

Comment #410 - Posted by: Kemal at January 10, 2007 2:12 PM

bw 148#
12 rounds with 20 sec to spare. Ouch.

Comment #411 - Posted by: pat d at January 10, 2007 2:24 PM

Jeff-14 rounds + 12 thrusters
Charity-Subbed-35# Thrusters-12 rounds

Comment #412 - Posted by: Jeff and Charity at January 10, 2007 2:27 PM

Wow, that hurt... 11+ rds.

Comment #413 - Posted by: Monte at January 10, 2007 3:20 PM

CFWUx3
7 rds
Stopped at 16 minutes, felt like I pulled a muscle on the right side (chest/rib cage) :(

Comment #414 - Posted by: Doug at January 10, 2007 3:28 PM

forgot stopwatch
paid 5 bucks for a day pass to gym
spaced rx'd numbers
screwed up kilogram conversion

did
about 20 minutes of
15x 84lb Thrusters
10x Pullups

7 rounds

at least i'm in buenos aires!

Comment #415 - Posted by: photoman at January 10, 2007 3:37 PM

9 rds in 19:52

Comment #416 - Posted by: *****TROOPER***** at January 10, 2007 3:39 PM

26M
150

CFWU
25lb dumbbells because barbell was being used.

9 full sets + 12 reps thruster

Comment #417 - Posted by: sean at January 10, 2007 4:25 PM

11 rounds

Comment #418 - Posted by: Jay at January 10, 2007 6:02 PM

cfwux3 - pullups
as rx'd
8rds + 12 thrusters
toughest w/o in a while...tomorrow looks brutal too

Comment #419 - Posted by: G.Luke at January 10, 2007 6:08 PM

Joey:
55lb thrusters
BW Pull-ups
9 rounds

Paul:
45lb thrusters
-120lb gravitron Pull-ups
7 rounds

Andrea:
20lb thrusters
60lb pull-downs
8 rounds

Comment #420 - Posted by: Wichita at January 10, 2007 7:32 PM

Renae (done 1/10/07): 4 rounds + 12 thrusters & 6 p/u's. First WOD in quite a while!

Comment #421 - Posted by: Mike Scott at January 10, 2007 9:53 PM

12 sets
45# and jump pu

Comment #422 - Posted by: J9 at January 11, 2007 2:36 AM

jump rope 10 min
cfwu x3 (no pullups, squats, ring dips at 13, shoulder dislocates in there, all others 15)
WOD: 8 rounds + 3 thrusters,wow I need work on thrusters as sets after round 5 were broken into 6+6

Comment #423 - Posted by: darklash at January 11, 2007 3:39 AM

49/195

9 rounds + 5 thrusters.

Comment #424 - Posted by: Ben S. at January 11, 2007 6:35 AM

9 rounds

Comment #425 - Posted by: Luca Z. at January 11, 2007 6:41 AM

subbed 45# for thrusters
eight sets (last 2 plp sets on gravitron)

Comment #426 - Posted by: texasmick at January 11, 2007 8:10 AM

subbed 35kg thrusters

6 rounds

Comment #427 - Posted by: bcf at January 11, 2007 8:43 AM

thrusters with 30# db
shallow due to knee surgery last week
most pu were 5+5
8 rds sucking wind bad!

Comment #428 - Posted by: firedave at January 11, 2007 10:24 AM

BW~205, 46y.o., 72"
@DCPP fitness room, with interruptions
(not all that unwelcome):

9 rounds...
...hoped to get 10, wanted to quit at 3

Comment #429 - Posted by: jimc at January 11, 2007 1:20 PM

8 full sets + 12 thrusters & 1 pull-up

Comment #430 - Posted by: nsb at January 11, 2007 1:42 PM

11 rounds. thrusters suck.... i mean rule.

Comment #431 - Posted by: mrader at January 11, 2007 3:47 PM

Howdy Everyone.
Completed ths yesterday and just catching up with posting.
Bill 46 yom 178lb Charlene 42 yof 137lb

Bill 65lb thrusters, Char 45lb

7 Rounds in 20min. (Sucking wind)
Pull up sets were broken and assisted

Comment #432 - Posted by: Bill Cattley at January 11, 2007 5:49 PM

did this on 1/11/07

as rx'd
8 rounds + 12 thrusters

thanks!

Comment #433 - Posted by: murph at January 12, 2007 3:39 AM

45 lb. bar
10 sets of 12 thrusters / 3 pullups

Comment #434 - Posted by: davidp at January 12, 2007 6:14 AM

11 rounds + 6 Thrusters

Comment #435 - Posted by: Karl Blanke at January 12, 2007 7:06 AM

Subbed 45lb thrusters
7 rounds, 12 thrusters, 8 pullups
first WOD back from a cold.

Scaled down the Wod for my wife
8 thrusters (45lb) 3 pullups
She completed 8 rounds! She is a trooper!

Comment #436 - Posted by: Kyle Kelson at January 12, 2007 8:11 AM

BWT: 170

9 Rnds

Comment #437 - Posted by: Todd K at January 12, 2007 12:14 PM

33yo 192 lbs
as Rx'd 7 rounds
pullups broken into 5's on 3rd round

Comment #438 - Posted by: AaronRFD at January 12, 2007 1:08 PM

Nice workout

9 rounds

Comment #439 - Posted by: Push at January 12, 2007 5:53 PM

9 rounds as rx'd.

Comment #440 - Posted by: JohnP at January 13, 2007 7:58 AM

60lb db thrusters
jpu's
8 (or maybe 9 - lost count)

Comment #441 - Posted by: David Burns at January 13, 2007 12:22 PM

32 yo 210 lb
8 rounds - had to split rounds in "1/2"

Comment #442 - Posted by: Brewer at January 13, 2007 1:56 PM

subbed 25 d-bell x6
30 d bell x3
subbed pulldowns 90pdsx6
pulldowns 100x3
still sick

Comment #443 - Posted by: DOMINICK at January 13, 2007 4:21 PM

as rx'd
10 rounds even

Comment #444 - Posted by: JDrushal at January 14, 2007 1:22 AM

11 rounds

Comment #445 - Posted by: Jay at January 14, 2007 9:25 AM

6 rounds plus 3 snatches.

Comment #446 - Posted by: Baron at January 14, 2007 11:24 AM

M/32/170

65lb thruster x12
pullups x10

8 + 2 thruster

(Beat down from a lot of BJJ and fun runs this week will look to improve next time around.)

Comment #447 - Posted by: LMD_Mike at January 14, 2007 1:40 PM

Ow.
CFWUx3 minus pullups

Subs- 45lb empty bar for thrusters; and a desperate mix of kipped, jumping, assisted (43lbs), and negative pullups.

10 rounds + 9 thrusters

Shoulders and right elbow slightly swollen. Glad that one's done.

Comment #448 - Posted by: ChristineInTexas at January 14, 2007 7:23 PM

First day back at Crossfit in many months! Feels great!

As Rx-ed: 7 rounds

Comment #449 - Posted by: SLO Bryan at January 14, 2007 8:27 PM

m 34 bw 166

9.5 sets as rx. ran out of time for the pull ups to make it 10 even.

Comment #450 - Posted by: dandny at January 15, 2007 3:50 PM

************************01/15/07

6 rds + 12 T and one PU.

Comment #451 - Posted by: TommyKrackCorn at January 15, 2007 7:31 PM

33 / 230#

11 rounds, w/ jumping pull-ups

Comment #452 - Posted by: vggolfpro at January 15, 2007 8:46 PM

8 rounds as rx'd, plus a set of push-ups in the last minute (didn't have anything left for thrusters or pullups)

Comment #453 - Posted by: Dave at January 16, 2007 11:15 AM

7 rounds - lat 2 rounds jumping pullups

Comment #454 - Posted by: homerba at January 17, 2007 9:26 AM

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

As Rx'd: 7 Rounds

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Comment #455 - Posted by: *****Jack***** at January 25, 2007 4:40 PM

6 rounds in 20:00.

Subbed 95 lbs for the 65 lbs thrusters, but accidentally switched the rep set-up and did 10 thrusters and 12 pull-ups.

Comment #456 - Posted by: Brad Collins at January 8, 2008 4:04 PM

Amundson WU
Burgener WU x 3
Snatch practice
3, 2, 1...
11 rounds + 4 thrusters as Rx'ed

The kip is coming... finally. But, the lungs were ON FIRE!

Done on 3/18/08

Comment #457 - Posted by: buretto at March 18, 2008 6:45 AM
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