January 8, 2007
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 12 reps
Post rounds completed to comments.
Posted by lauren at January 8, 2007 5:57 PM
surprised its not the total
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?
I am so excited about finishing work so I can do this. I hope I remembered my stopwatch.
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?
Did any one else notice that some of them are not using a false grip?
#6 which ones?
All look like false grips to me.
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.
Mmmmm thrusters pull-ups, now this is the crossfit I like.
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.
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?
if you know what the Crossfit warmup is, you know what it says about pullups, in a pull-up intensive workout
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.
Awesome video Jeff! Those kids are great. Nice transitional exercises.
Thrusters, pull-ups sweet sweet and i thought christmas was over!!
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)!
#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!
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)
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!!!
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.
What happened to the "compare to date xxxyyy" entry on the WOD?
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.
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....
Bloody hard......you were right #19
15 rounds + 12 Thrusters
15 Rounds even
Pull-ups became weak rather quickly.
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!!!
14 rounds + 3 65# thrusters - thrusters were my downfall; started breaking into 6/6 after round 4, no breaks on pullups. Bwt 115#.
Coming off of a cold…
As Rx'd 8rds
8 rounds & 12 thrusters. Used 45lb bar & wore 20lb vest.
13 Rounds + 12 Thrusters
7 Rounds ax Rx'd
except I used 75lb Thrusters.
BWT=279.5; 43 yoa
subbed 95# thrusters and jumping pull ups
8 rounds + 12 thrusters and 4 pull ups.
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.
CFWU x 3 (modified)
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.
11 rounds.Pull ups were broken into 5s after set 8.A hard one.
Male BW:160 Age:28 HGT:5'7"
12 rounds, strict pullups broken after 4th set
CFWUx3 (sub push-ups for pull-ups/dips)
6 rounds + 8 thrusters
Note to self:
Don't do Tabata Thrusters on Rest Day. They just might be coming tomorrow.
used nuetral grip on pull-up b/c of the equipment that was available.
Thrusters broken into 8/4 after 3 rounds
All pull-ups unbroken
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?
Complete as many rounds in 20 minutes as you can of:
65 lbs. Barbell Thruster, 12 reps
8 Rounds + 10 Pullups
2 sets. That's it. :-/ Broken sets.
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)
8 rounds as rx'd
unbelievably difficult....just got crushed
CFWUx3 (1/2 #pullups)
10 rounds + 12 thrusters
8rds. Pull-ups non-kip. (not enough room in front of bar)
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.
the ball is just a depth gage, not for support, good form should keep your knees healthy.
12 60# thrusters
10 PU, Iron Woody Band, Heavy
5 rounds in 11 mins
had to take a break
this is my first WOD. and def not my last!!
Daryl, keep plugging away at it. It gets a bit easier, well....
...not really, but you do better!!
5 rounds in 11 mins
had to take a break
this is my first WOD. and def not my last!!
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
subbed 10x 40k (88#) Thrusters for 12x 65#
Totally gassed - nice way to spend my birthday. Thanks Coach.
4 complete rounds
plus one set of thrusters
Subs: 45lb thrusters, jumping pullups
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.
maybe 10, didn't count, should've passed today, night-night....colds suck
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.
8 rounds as Rx'd
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
45# thrusters, kipping pull ups
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.
What would be a sub for the pull ups?
DAMN!! Broken reps all over the place today... Small workout today but it completely kicked my a$$!
CFWU 3 rounds (- pullups)
10 rounds with 45# thrusters. Had to resort to jumping pullups after round 5.
This was brutal.
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?
I think I will call this one Elvis. Happy birthday King, wherever you are!
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...
11 complete rounds + 12 thrusters.
6 rounds complete mostly kipped pulls
played squash after - forearm was useless.
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.
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.
#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.
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)
I used 42# and the small blue band for pull-up assistance.
5 Rounds + 4
2 pull ups short of 8 rounds
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 ;-)
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. ;-)
When you say pullups, are you talking strict or kipping? Because kipping seems easier to get ridiculous numbers for...
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
I COMPLETED MY FIRST MUSCLE-UP!
then i did 3 more!
I feel owned!!
8 rounds, as rx'd.
as rx'd 16 rounds, that's all I had did "Painstorm XXI" yesterday.
CFWUx3 (sub push-ups for pull-ups/dips)
6 rounds + 12 thrusters + 3 pull-ups
Jumping (really tip-toe) pull-ups as needed
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
#94 Greg... congratulations on the MUs dude!
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!
Did 13 rounds, 12 thrusters and 10 full pullups in the 20 min...that was one hell of a workout.
cant wait till tomorrow!!!
11+ 20 reps (2 pu short of 12) ugh!
Did burpee bedlam yesterday/ gassed today!
8 rounds + 12 thrusters
thrusters were with 15kg pipe
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)
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!
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.
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.
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?
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.
#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.
Good to see you.
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?
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.
Warm-up-mile run + 100 sit-ups
Assisted pull-ups 50# on gravitron.
Finished with stretching, 50 situps and 15 back squats 50#
9 Rounds in 16 minutes. Got cut short.
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).
WOD as rx'd:
8 Rounds + 12 Thrusters
CFWU x 3 (minus pull-ups/dips)
8 Rds. (+12 Thrusters, +7 Pull-ups)
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"
w/u: short interval run on treadmill
WOD: 9 rounds as rx'd, smoked
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
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.
8 1/2 Rs
RPU 10r,7r,4r,3r,2r,0,0,0 the rest jumping PU
Yo 32, Bwt 213, Ht 6'3
WOD as Rxd
4 rounds (+5 pull-ups)
Just started cross fitting.
CFWU: (# Rounds)
10 Back Extentions
10 Sit Ups
7 Rounds as Rx'd!
#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.
CFWUx3 minus pull-ups
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.
As rx'd 8 rds. First WOD after taking a couple weeks off over the holidays. Feels good to get back into it.
7 round as Rxd
Felt horrible afterwards!!!!!
14 as rx, tough after PainStorm yesterday!
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.
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.
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?
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
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!!!!!
oh yeah--accidently went 2 minutes over
Pullups assisted with medium Iron Woody band. I did 8 rounds plus the thrusters of round 9 in 19:40.
CFWU + RX x 6 + arms + legs = jello
Broken thrusters after 3 rounds 6/6 sub 45lb
subbed inverted row in for pullups due to a separated shoulder. 10.5 rounds in 20 minutes
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!
CF warmup ~16min (damn blocker at the back extension station)
-> 6 rounds + 10 Pullups
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.
ran 2 miles. made it through 6 rounds.
15 complete rounds (5 seconds to spare)
7 rounds plus 6 thrusters
34yrs 193# 5'9"
cfwu x 3 (-pu's)
6 rounds all pu's broken sets, kipping mixed grips.
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.
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)
fought off a headache and stomach cramp for second half, which was nice
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
Total rounds = 7
One of the few that I can say "As Rx'd!".
45lbs thruster though
M / 37 / 185
As RX'd - 19:52
Thrusters, no breaks
Pull Ups, 7 - 3 for all sets
8 rounds + 12 thrusters
Got interupted for about a minute still wouldn't have made my goal of 10 rounds.
13 rds as rx'd
bwt-164, 32 yom
did not have it today, take the good with the bad sometimes
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.
screwed up again...did as many in 20 minutes as possible of 15 thrusters, 65lbs and 10 pull ups. Got 9 rnds even
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.
7 Rounds + 12 Thrusters
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.
Yeah-yeah alright Mark, you done by one stinking round! I'll get you next time Gadget...
as rx'd - 10 rounds.
same time tomorrow!? lol
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
ohh todays workout 7 rds and a mile run afterward I love how humbling crossfit is.
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!
9 rounds of 10 thrusters ea in 20 min
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.
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.
8 1/2 rounds
shoulders hurt in the joint. may have done more but couldn't. my panties got in the way.
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.
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
ref image: Hi to the Sigs in the CFB Petawawa Ironman shirt from KAF, we are out here too.
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...
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!
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!
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.
9.5 or 10.5 rounds, lost track a little
10 rounds plus 5 thrusters
6 x rounds only first set of pu's done without stopping the rest were broken sets.
Nice and simple, killer. Subbed in single arm snatches with a 40lb. DB.
10 rounds, alternating arms. No kipping.
9 rounds + 12 thrusters and 3 pullups.
First 2 rounds of thrusters with 65#, then dropped to 55# for the following 8 sets.
Just started Crossfit Charlotte...no web site yet
E-mail me for more info.
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
Today's WoD: 9 rounds total.
-Additional 4 sets of dead lifts up through 225.
-Addtional 4 sets of bench press up through 155.
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
38 y.o. M
8 rounds + 12 thrusters + 4 pull-ups. Pull-ups were broken.
6 rnds go slower to get more done
this was a great WOD!
I got 17 rounds even.
thrusters unbroken all the way through
pullups broken after round 11
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.
10Rds + 3 thrusters
30kg Thruster to D Ball
Kipping Chin Ups
7 pull ups short of 12 rounds
Ouch, getting back in shape more painful than I remember...
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.
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.
6 rounds (thrusters as rx, jumping pull-ups)
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"
10 rounds as rx'ed.
subbed 75lb thruster, and jumping pullups
12 thruster + 10 pullups
20 minutes = 9 rounds even
thursters to d-ball.
12 rounds...toughie but goodie.
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!
N came home from school and said she was ready to get back into it after a 2 and 1/2 week break.
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
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.
Worried all day about the people who did Painstorm XXI yesterday. Really took a lot out of me.
13 rounds as Rx'd
10 complete rounds+10 thrusters.
19 yo male
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!!!
9 Rounds with 70lbs for thrusters.
cfwu x 3 - pull-ups
7 rounds with 45# thrusters
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!
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
9 rounds.....Hammer Strength squat rack with pullup bars perfect for this one.
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!
as rx'd 8 rounds + 12 thrusters
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?
20 lbs thrusters
assisted band pull ups (green band)
Crossfitting for 2 months
10 round + 12 thrusters
16 weeks preg.
Subbed 45 lb thrusters, jumping pull-ups
Dowel thrusters; 130 lb assisted pull ups.
10 rounds plus 12 thrusters. Scaled the weight for my size (bw=125) so I used 45# for the thrusters.
9 rds plus 3 thrusters as rx'd
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.
Justin - 10 rounds even (19:26)
Romi - 8 rounds + 12 thrusters
Brand X Pack Version, 45 lb thrusters and 12 pullups
rd1 6 pullups remainder jumpping
rd2 4 " " '
rd6-12 all jumping
11 complete rds + 12 thrusters.
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!!
First CrossFit workout (about to die)
7 rounds (standing pull-ups)
2x10 pushups,situps,back extensions,squats
few pullups and thrusters
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.
7 rounds, sub'd 65 barbell for db's @ 30lbs.
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.
8 rounds + 12 thrusters
As written... 13 rounds + 2 Thrusters
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...
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
5'11" bw180 29yo
7 rounds, last 4 pullups rounds w/ 80# assist
M 180lbs 23yrs
12rds as rx'd
Thrusters normal, 1/2 amt. pullups, 10 mins:
1st day back in year.
bw 180lbs 44
rx'd 11 rounds
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.
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
pu's kipping settled into sets of 2
completion times by round:
Thrusters were a rest break after incorporating a few sets of 10-12x 90lb hang squat cleans into my daily CFWU.
60 lb Thrusters Last half of pullups assisted
should be TH@65# x 12, wod went to my head...
14 rounds + 8 pull-ups as rx'd
This was tough, really, really tough!
10 rds on the buzzer. All pullups unbroken; 1st 4 sets of thrusters unbroken; remainder broke at 8/4
9 rds + 12 thrusters + 4 pullups
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.
29 5'4 145
9 + 10 thrusters; subbed 20lb DB's as no barbells available at time, it hurt...
8 rounds + 12 Thrusters
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!)
+12 and 4
subbed ring pullups
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
8 rds & 12 thrusters. real puffer! 10 min ellip wu 16/16. hr avg 135, hr max 175.
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.
9 rounds as rx'd
BW = 205
10 rnds as rx'd
Out for 2wks. Poor technique and excessive wt leads to injury (severe neck strain). A good wake up call for watching style and technique.
30 YOM / 200 #
WU - 1k row.
Jen: Sub 45# and Jumping Pullups 13
8 rounds with 30 lb dumbbells.
10 rounds as Rx'd
Smoked today, lungs siezed up hard at the 6th round. Ruthless.
10 rounds w/limited rom on squat (knee) + 12 thrusters
11 rounds as Rx'd
9 rounds + 8 thrusters
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.
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!"
CFWU x3 (1/2 on dips and pullups)
WOD as rx'd 11 rounds even.
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.
CFWU less pullups
Thrusters 25 lb DB's sub'd, 30's, 35's, 30's, 30's, 25's, 25's
Gravitron 120 lbs.
let's do that some rest day!
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.
bw: 205 age: 36 warm up: 15:00 of jump rope.
5 rounds as rx'd
14 and 12 pp and 2 pu's
55 y.o. 147lb 5'10 7round 8 thrusters.
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.
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
Complete as many rounds in 20 minutes as you can of:
67 pound Thruster, 12 reps
6 rounds plus 12 thrusters in 20:10
As rx'd: 10 rds + 12 + 9
Ring pull-ups, 95% were negatives only
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.
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!
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.
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.
13 rounds + 12 Thrusters.
no breaks in thrusters, breaks in pull ups.
6 rounds + 2 thrusters
first 2 rounds with 65#, rest with 45#
jumping pullups with as much negative as i could
Neil 45lb Thrusters
8 1/2 rounds
Jumping pull ups
10 rounds (stopped w/7mi left with a tweaked back)
WOD: 5 rounds = uuggghhh!!!
6 reps went over by minute on time.
CFWU x3 (minus pull ups)
10 rounds even
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).
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.
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.
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.
Brandon - 8 rounds and 12 thrusters as rx'd
Marie - 8 rounds with 25 lb thrusters and 115 lb assist on pullup machine
Age 51/BW 245#
most pullups jumping
8 rounds + 12 thrusters and 7 pullups
finished round 9 in 20:18
- 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...
12 rounds + 5 pull-ups
jumping pull-ups after round 4
13 rounds + 1 round thrusters
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.
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!
10 Rounds + 12 Thrusters as Rx'd
9 rounds + 1 large sweat angel
Scaling: 70# pullup assist
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"
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.
9 rounds on the timer....
CFWU (only 5 pullups in the warm up)
8 rounds as rx'd
Had to eat face-to-plate...
11 rounds plus 3 thrusters
8 rounds in 20:13
sub'd 35 lbs for thrusters
All sets unbroken 19 rnds
Jay as r'xd 8 rounds
val 6 rounds 30# and JPU
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
12 rounds pull ups on rings
Back at it after a looong break. Too long.
6 rounds + 12 thrusters.
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.
8 Rounds plus 12 Thrusters
All sets unbroken. Legs are burning today
10 rnds as rx'd
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 *@#
As Rx'd 10 rnds
Full squat cleans
44 yom 215lb
Mike 9rds +8 thrusters
Erin 7rds+6 thrusters
Both sick, free ride though!
WOD as RXD
Pull ups were broken.
65lb thrusters 12reps
10 pull-ups (broken 6/4)
bwt 240 age 31
Warm-Up: L-sits, handstands, handstand lowering to V-sit on parallettes.
Workout: 12 rounds + 12 thrusters
Missed the last couple so did shoulder press and deadlifts today:
CFWU - 2 rounds
Meyer as Rx'd - 8 Rds +12 thrusters plus 5 pull ups
Godfrey- 8 rds + 5 thrusters 45 lbs.
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.
CFWU - pu x3
10 rds as rx'd + 5 thrusters
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.
9 full sets. using 30lb assist on last 3 sets of pullups.
6 rounds with two 20lb db. Did pull ups with 70lbs assistance. Pull ups were unbroken, thrusters were TOUGH from the second round on.
29 yom 200# 5'7"
subbed 90# thrusters
most pull ups kipping
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.
did 8 rds.
modified pull ups
12 rounds as Rxd, loved it.
JUST about 8 rounds
Split pullups in two after 3rd round.
Split pullups in three after 5th round.
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.
11 rounds + 10 Thrusters.
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.
8 1/2 rounds...all pullups after first five done either kipping or jumping...this was hard. Thanks Coach...
40, BW= 165
11 rounds + 5 thrusters
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?
I think I forgot to post.
I'm 90% sure I did 7 rounds.
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.
1st time ever doing this one.
miserable performance but some thing to build on, I guess.
7 rounds in 20:16
HR avg 161 max 183
All p/u's kipping. Feeling sluggish today, so not a great result.
8 rounds. Pullups are getting stronger and stronger. Had no problem on pullups til my last set. The thrusters.... those killed me.
As rx'ed: 9 rounds + 10 thrusters,
- took +30 seconds to finish off the last round.
Only did 8 1/2 minutes (2 yr. old daughter was swinging nearby, and got sick of it)
Will come back to this on a rest day to see how many I can knock out.
12- 65lb Thrusters
10 Pull ups
11 rounds in 19:19 - smoked
Strict Pull-ups first three rounds, rest lat pull-downs.
11 rounds 12 thrusters as rx'd. 19:58
Pullups kipped variuos grips
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.
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!
broken and battered...
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!
7 rounds + 6 thrusters. Jumping and or assisted pull ups.
ran 1 mile
WOD (6 Jan):
Deadlifts 135x5, 185x5, 225x5, 225x5, 245x2/225x3
ran 1 mile
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.
kipping and jumping pull ups
10 rounds plus 4 thrusters.
All thrusters unbroken...pullups sets broken after fourth round.
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 :)
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
good depth on thrusters
pullups broken on 11th round
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
Tschanzy 44YOM 170? as RX except I did ring push-ups instead of pull ups on accident.
8 rounds thrusters
9 rounds push-ups
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!
subbed 45 lb thrusters and jumping pullups
8 rounds at the bell!
12 rounds with 20 sec to spare. Ouch.
Jeff-14 rounds + 12 thrusters
Charity-Subbed-35# Thrusters-12 rounds
Wow, that hurt... 11+ rds.
Stopped at 16 minutes, felt like I pulled a muscle on the right side (chest/rib cage) :(
paid 5 bucks for a day pass to gym
spaced rx'd numbers
screwed up kilogram conversion
about 20 minutes of
15x 84lb Thrusters
at least i'm in buenos aires!
25lb dumbbells because barbell was being used.
9 full sets + 12 reps thruster
cfwux3 - pullups
8rds + 12 thrusters
toughest w/o in a while...tomorrow looks brutal too
-120lb gravitron Pull-ups
Renae (done 1/10/07): 4 rounds + 12 thrusters & 6 p/u's. First WOD in quite a while!
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
9 rounds + 5 thrusters.
subbed 45# for thrusters
eight sets (last 2 plp sets on gravitron)
subbed 35kg thrusters
thrusters with 30# db
shallow due to knee surgery last week
most pu were 5+5
8 rds sucking wind bad!
BW~205, 46y.o., 72"
@DCPP fitness room, with interruptions
(not all that unwelcome):
...hoped to get 10, wanted to quit at 3
8 full sets + 12 thrusters & 1 pull-up
11 rounds. thrusters suck.... i mean rule.
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
did this on 1/11/07
8 rounds + 12 thrusters
45 lb. bar
10 sets of 12 thrusters / 3 pullups
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!
33yo 192 lbs
as Rx'd 7 rounds
pullups broken into 5's on 3rd round
60lb db thrusters
8 (or maybe 9 - lost count)
32 yo 210 lb
8 rounds - had to split rounds in "1/2"
subbed 25 d-bell x6
30 d bell x3
subbed pulldowns 90pdsx6
6 rounds plus 3 snatches.
65lb thruster x12
8 + 2 thruster
(Beat down from a lot of BJJ and fun runs this week will look to improve next time around.)
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.
First day back at Crossfit in many months! Feels great!
As Rx-ed: 7 rounds
m 34 bw 166
9.5 sets as rx. ran out of time for the pull ups to make it 10 even.
6 rds + 12 T and one PU.
33 / 230#
11 rounds, w/ jumping pull-ups
8 rounds as rx'd, plus a set of push-ups in the last minute (didn't have anything left for thrusters or pullups)
7 rounds - lat 2 rounds jumping pullups
As Rx'd: 7 Rounds
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.
Burgener WU x 3
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