February 7, 2007

Wednesday 070207

"Jackie"

For time:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups

Post time to comments.

Compare to 050803.

Annie-Thrusters-th.jpg

Enlarge image

Thrusters - video [wmv] [mov]

Posted by lauren at February 7, 2007 6:21 PM
Comments

Great video. I haven't been extending as far as I should - guaranteed to lengthen times but make for a harder workout.

Thanks!

Comment #1 - Posted by: Holbie at February 6, 2007 6:53 PM

didnt we just do this one? hahah

Comment #2 - Posted by: sbm at February 6, 2007 6:57 PM

well, at least I know I can get at least 25 consecutive 45lb thrusters. afteer today's WOD. "Jackie" should be fun.

Comment #3 - Posted by: BrianG at February 6, 2007 6:59 PM

These videos lately are great. Thanks for efforting.

Comment #4 - Posted by: Mr. White at February 6, 2007 6:59 PM

Looks fun. Looking forward to this one. Also the videos are of great help. Keep them coming!

Comment #5 - Posted by: Allen at February 6, 2007 7:16 PM

Is this the before or after baby Annie we're seeing?
I'll echo #1 & #4, thanks for the stream of vids lately.

Comment #6 - Posted by: Mike M at February 6, 2007 7:17 PM

Does anyone else have a problem with videos pausing intermittently? When I click on the link to watch a video, invariably it will pause after a couple of seconds, then resume after several more. The only upside is that now and then Nicole is on the frame that freezes.....

Comment #7 - Posted by: obiwan at February 6, 2007 7:20 PM

Is there a video for the Row?

Comment #8 - Posted by: Morph at February 6, 2007 7:22 PM

#8 - good rowing technique videos at http://www.concept2.com/us/training/tools/howtorow.asp

Comment #9 - Posted by: neil at February 6, 2007 7:29 PM

Annie you are awesome. One of the most gifted athletes I have ever had the pleasure to be around.

This video was shot this morning, and I am sure the rowing video is in the works

Comment #10 - Posted by: hollis at February 6, 2007 7:33 PM

#7 obiwan - the pausing problem is caused by the media player you are using buffering the video content. Basically it is either
1)playing faster then it is downloading
2)buffering video segments during playback.
Not really alot that you can do with it that I know of other then possibly trying a differant media player. Just my two cents

Comment #11 - Posted by: David P at February 6, 2007 7:38 PM

Thanks for the video, however no Rowing machine in my gym, any substitute(s)? Sorry for all the questions, this is only my 2nd week on the WOD and I'm really trying to get into it.

Comment #12 - Posted by: Morph at February 6, 2007 7:47 PM

I would like to know a sub for rowing and what would be sufficient for 1000 meters.

thanks

Comment #13 - Posted by: JRH at February 6, 2007 7:54 PM

sub for a 1000 meter row is 100 sumo deadlift high pulls with 45 lbs. People should be moving away from the rowing machine anyway since it's not considered a functional exercise any more.

what's sumo deadlift high pull? check the fAQ

Comment #14 - Posted by: Johnny at February 6, 2007 7:57 PM

#7 obiwan - like David P said, it sounds like your media player is buffering the content, likely because the video is playing faster than it's downloading. Two decent solutions I know of:

1.) Pause the video when it starts, and give it a few seconds to download more of the video before attempting to watch it, or
2.) Right click on the video link (assumes you're using a PC, I'm sure there's a Mac equivalent, but I don't know what it is) and choose to save the video to your computer. You can then go and play the video, and shouldn't run into any buffering problems.

The downside with both solutions is that you have to wait a little longer to watch, but it beats the frustration of trying to watch choppy video. Hope that helps...

I'd like to add my thanks for the recent great videos - keep 'em coming!

Comment #15 - Posted by: josh at February 6, 2007 7:59 PM

Thanks A Lot Johnny!!!!

Comment #16 - Posted by: Morph at February 6, 2007 8:05 PM

Is 45lb the same as 20Kg? Is that what an Olympic bar weighs or am I dreaming?
(Kgs instead of lbs down-under)

Comment #17 - Posted by: jimbo at February 6, 2007 8:11 PM

Don't you hate it when you miss a WOD and then the next day's looks like a lot of fun (because of the challenge) and then you have to decide between the two as to which one you will do? :)
I will make up some form of yesterday's, today after Jackie.

For yesterday's WOD (before we were derailed) N asked me, "What is today's workout?" I said, "Pain." To which she replied, "Will I need my sneakers?"

Kate

Comment #18 - Posted by: jknl at February 6, 2007 8:12 PM

20kg = 44#. Kg x 2.2 = pounds.

Comment #19 - Posted by: John Seiler at February 6, 2007 8:13 PM

is it ok to do a low rep high weight workout after the wod? what will the effects be? for example i did bench and curl workout after todays wod.

Comment #20 - Posted by: Schactler at February 6, 2007 8:13 PM

I did yesterday's WOD this morning in 21:08 subing 15knees2elbows for the rope and 15lbs medball thrusters for 20lbs wallball. Even with the scale back, I threw up on the way out of the gym. Goodtimes!

Comment #21 - Posted by: JohnS at February 6, 2007 8:18 PM

#21 Most people find that if they go as hard as possible (it is for time) that they dont really have the energy to do another workout afterwards. Especially if you have done the CFWU before hand.

Having said that I doubt its a problem if you still have plenty of energy to do further exercise.

Comment #22 - Posted by: Aaronwilson at February 6, 2007 8:21 PM

#15 why is rowing not functional anymore? are you saying that the function that it had that suddenly disappeared? Or did you (or someone else) decide that the function it has really isn't really functional?

Comment #23 - Posted by: dcyn at February 6, 2007 8:22 PM

#13 and 14

Subs for rowing (1000m):

100 Sumo Deadlift High Pulls - shins to chin

OR

800m Run (see 060705, and several other WOD's)

Comment #24 - Posted by: Newlin at February 6, 2007 8:23 PM

Comment #24: According to the new standards that prefer an overhead press to the bench press, a functional exercise is an exercise where both feet are on the floor.

sumo deadlift high pull is functional.

rowing machine is not functional.

Comment #25 - Posted by: johnny at February 6, 2007 8:45 PM

#15

I was thinking of buying a rowing machine. Is rowing not being fuctional, just your opinion or is it the opinion of coach as well. I would hate to buy one and then rowing not be included in the work outs any more

Thanks
Chris

Comment #26 - Posted by: CBrown at February 6, 2007 8:51 PM

#15,26

i think that is a gross misunderstanding of the point of functional excersises. on the c2 you have fixed feet, your legs drive, your hips pry open and your arms follow through into your chest.

the motion of a row is essentially a squat clean along a different plane and requires a lot of balance and coordination.

the bench press, like the preacher curl is essentially isolation exercise that doesn't mimic any natural motion.

according to your reading of the standards dips, pull ups, back extensions and glute ham extension sit ups are not functional.

i doubt that is what coach has in mind

Comment #27 - Posted by: fmb at February 6, 2007 8:53 PM

I have a question: I tryed to squat in front of a wall and I cannot get too close or I'll fall backward how do you train to get better at it?
Thanks

Comment #28 - Posted by: Luca Z. at February 6, 2007 8:55 PM

Comment #28: "the bench press, like the preacher curl is essentially isolation exercise that doesn't mimic any natural motion."

Sounds like you don't know how to bench press. Bench press uses every muscle in your body.

"the motion of a row is essentially a squat clean along a different plane and requires a lot of balance and coordination."

The motion os the row is similar to the sumo deadlift high pull, not the squat clean. Notice that the sub for rowing is sumo deadlift high pull, not squat clean.

Comment #29 - Posted by: Johnny at February 6, 2007 8:58 PM

Comment #28: "the bench press, like the preacher curl is essentially isolation exercise that doesn't mimic any natural motion"

BTW, how exactly is rowing any more "natural" than preacher curls? I don't know anyone who is born with a row boat attached to their body.

What you mean to say is taht rowing is a compound exercise.

Yes, it is a compound exercise. But it is not considered a functional exercise.

Comment #30 - Posted by: Johnny at February 6, 2007 9:01 PM

Am I to assume that the real wod should be 100 sdlhp, but, for all of the people who spent a bunch of money on a rower, they shouldn't feel bad and they can do their 1000m row?

Comment #31 - Posted by: dcyn at February 6, 2007 9:07 PM

3:52
4:38
3:16

11:46 total

Comment #32 - Posted by: domer at February 6, 2007 9:13 PM

#32: if you were attempting to pull a sapling from the ground (or the sword from the stone), would you lean over a surface and pull only by flexing your arms?

rowing, just like a sdlhp, is a closed kinetic chain movement, which is to say the feet are fixed to a surface. they need not be attached to the floor. it is a compound movement, translates well in sport, and is highly functional.

Comment #33 - Posted by: domer at February 6, 2007 9:41 PM

"BTW, how exactly is rowing any more "natural" than preacher curls? I don't know anyone who is born with a row boat attached to their body."

Rowing is an excellent exercise for teaching athletes how to properly utilize the proper kenetic chain of action to exectute ANY pulling action in real life application. Though in a different plane of motion, the sequence of events that occur during a row directly parallel that of a deadlift. Not many people can argue the functionality of that exercise, can we agree on that?
Anyone who has ever grappled (wrestling, bjj, sub grappling) before will tell you that rowing is a far more functional exercise than running IF they have ever rowed correctly. As a coach of combat athletes, (MMA, Muay Thai, BJJ) I have coached many people from different backgrounds. Out of all of them, rowers are some of the most powerful athletes that i have had the pleasure of coaching. On the otherhand, my bench pressing, preacher curling, embalanced body builders have the hardest time converting their gym strength to anything outside of the "6-12 rep, muscle pump, isolation" parameters.
Also, last I checked, this planet is comprised primarily of water. I would bet that being able to row would come in handy a hell of a lot quicker than a preacher curl OR a bench press.
Perhaps you are rowing incorrectly John. I am sure that if you checked out rowing footage on proper technique and practiced it, you would change your mind.
Then again, i am partial. I just got a C2 for my birthday from all the guys at my academy. Guess I'll be getting 1000 meters of "proper technique" tomorrow. Fun, fun, fun!

Comment #34 - Posted by: Team Hybrid at February 6, 2007 9:58 PM

The muscle-up isn't performed w/ both feet on the floor, yet it's an exercise that is often seen here. Same with the pull-up. Both exercises can be started from the knees.

Johnny, I'm curious where you've come up with your, "functional exercise," ideas. Please, post links to back up your thoughts.

Dan

Comment #35 - Posted by: Dan Ensing at February 6, 2007 10:29 PM

Also, apropos the rowing discussion, rowers have shown the extreme upper limit of physiologic left ventricular hypertrophy in highly-trained elite athletes. See 324 NEJM 295-301 (1991) (in study of 947 elite, highly-trained athletes who participated in a wide variety of sports, wall thicknesses within a range compatible with the diagnosis of hypertrophic cardiomyopathy (greater than or equal to 13 mm) were identified in only 16 of the 947 athletes; 15 were rowers or canoeists, and 1 was a cyclist).

This suggests that no athletic activity places greater demands on the blood-pumping capacity of your heart than rowing (which isn't to say that no athletic activity can match it). I guess doesn't necessarily mean that rowing is functional, but it's certainly not a waste of time. Your heart will be stoked!

I say this as a former high school and college rower who wants people to think that rowing is cool.

Comment #36 - Posted by: Ross Naughton at February 6, 2007 11:24 PM

#26 "According to the new standards"
...the standards that discuss "moving away from the rowing machine anyway since it's not considered a functional exercise any more."??
I would consider the credibility of comments are usually diminished when posted without a legit email or url :-]

Bill

Comment #37 - Posted by: Bill P at February 6, 2007 11:26 PM

Johnny, too obvious trolling.

Comment #38 - Posted by: mrjling at February 6, 2007 11:47 PM

Lacking a scientific background, I can only speak of the time that I have spent with my C2. Love it. Great rewards, and if for some reason it is determined "non-functional" so be it. I will continue with that part of my non-functional life! As someone that recently tore a calf muscle and relied on the C2 to get me back into shape after, I thank that machine daily. Thank you C2, and CF, I love me some C2 and CF!!

Comment #39 - Posted by: Bryan G at February 7, 2007 12:31 AM

Here we go again, squabbling... this time over rowing vs sdlhp.

Rowing is a great exercise, sdlhp is a great exercise!

"Just lift the damn weights!"
Fred 'Dr Squat' Hatfield

Comment #40 - Posted by: Phil Moncel at February 7, 2007 12:41 AM

15m 38s

Slower than I thought, but I it's probably what I should expect! Subbed with SDHP's, otherwise as Rx'ed. (20kg/45pnds)

Comment #41 - Posted by: Daryl N at February 7, 2007 1:02 AM

36yrs 5'11 170lbs

as rx'd 13.20

Jon

Comment #42 - Posted by: JonM at February 7, 2007 1:13 AM

M39/173#

Time: 9:04

Compare to: First "Jackie", no prior time.

Notes:
CFWU x2
Subbed 800m run for 1000m row. 1.5% incline on treadmill.
45# Thrusters broken: 20, 15, 15
Pullups, kipping, broken: 12, 9, 6, 3

Had to lie down on floor to recover.

Comment #43 - Posted by: Bayendor at February 7, 2007 1:30 AM

Can someone please give me a step by step on how to do a kipping pullup. I am on a ship right now and I am unable to watch any of the videos on the site. Thanks for your help

Comment #44 - Posted by: coulson at February 7, 2007 1:54 AM

#26

Hi Chris.

The fitness industry has many issues regarding exercise and training formats, what's good and what's not so good.
The one thing that's pretty universally accepted is, that the concept 2 rower is finest piece of cardio equipment on the planet or any other planet for that matter.
If I was to be stranded on a Island with just 2 items of fitness equipment. They would be;
1) Olympic BB kit.
2) Concept 2 rower


Thinking of buying a concept 2 rower?

Go for it! It will be one of the best decisions you'll ever make(provided you use it).

Comment #45 - Posted by: neilfit at February 7, 2007 2:01 AM

When the WOD specifies weight for an exercise, does it mean extra weight on the bar or total weight? for example today has 45 LB Thrusters...does that mean total 45 LB (just the bar)? or does it mean 45LB on each side (135LB)? Thanks.

Comment #46 - Posted by: JM at February 7, 2007 2:51 AM

Thanks Dave and Josh for the info I'll give downloading them a shot.

Comment #47 - Posted by: obiwan at February 7, 2007 3:15 AM

bw 151#
9:50

Comment #48 - Posted by: pat d at February 7, 2007 3:23 AM

Welcome Jackie!


As Rx'd

PJ 7:55 (row 3:31) 50 thrusters and 16,9,5 pull ups

Glenn 8:14 (row 3:51) 30,20 thrusters and 13,7,5,5 pull-ups.

Comment #49 - Posted by: PJ NH at February 7, 2007 3:29 AM

#44. The weight is the total weight. So today it's the bar only. Trust me that will be enough.

Comment #50 - Posted by: david at February 7, 2007 3:36 AM

M/ 41 YOA
6', 195
11 min. 3 sec.

Comment #51 - Posted by: Jim Rubincan at February 7, 2007 4:03 AM

37 yom 210lbs

11:39 The thrusters made me wince after yesterdays WOD. At least it was only 50 and not four rounds of 25. My legs are worked over. Squats, lunges, thrusters and rowing. I am ready for a rest day!

Comment #52 - Posted by: TravisJ in the ATL! at February 7, 2007 4:11 AM

Jackie as RXD
18:56

Comment #53 - Posted by: DaveC at February 7, 2007 4:14 AM

12:05, subbed a 1200m run for the row. Otherwise as rx'd.

Comment #54 - Posted by: rpo at February 7, 2007 4:20 AM

I have been doing CF for about three weeks now and I LOVE IT! I find myself trying to beat the men I workout with. Of course I am doing lighter weight, but I am working at a good weight for me.


Sub sumo deadlift for row, 25lb bar, assisted pull-ups (33kg) 9:52

F/27/130lbs

Comment #55 - Posted by: Nichole at February 7, 2007 4:23 AM

CFWU (10), WOD as rx'd, C2 rower on level 3, 7m50s, felt good but last few days made thrusters interesting...

have to add my 2 cents worth, 'bench press uses every muscle in your body'....?????? WTF...well that comment has made me use every muscle in my body, pissing myself laughing!

Comment #56 - Posted by: charlie from aus at February 7, 2007 4:24 AM

280#'s/43 yom

subbed thrusters w/35# DB's and jumping pullups with bar at top of palm (ankle flip jumps)

11:20

Comment #57 - Posted by: Kegger at February 7, 2007 4:27 AM

200#/37yom
Subbed 100 sdlhp for rowing. Based on the discussion, I'm wishing I had a C2. Maybe my bride will buy one for her birthday which is coming up soon

15:00 Today.

Comment #58 - Posted by: Moccasin Guy at February 7, 2007 4:37 AM

8:00 on the dot - 1000 meter row, 45# thrusters, kipping pullups. So close to breaking 8 minutes.....just pulling a little harder while rowing or one less panting breath during the broken set of thrusters would have turned the tide.

Comment #59 - Posted by: Kelly Moore at February 7, 2007 4:41 AM

11:10 vs. 15:07 last time. Not feeling well this morning though.

Comment #60 - Posted by: Norma at February 7, 2007 4:41 AM

18:39
subbed SDLHP for rowing

Comment #61 - Posted by: silence at February 7, 2007 4:54 AM

Anyone who says rowing is not functional is out to lunch. You need to think about about the earliest activities of man and what was required to survive and flourish. The ability to row a boat in all conditions of weather and water was a necessity for the fishermen, as was the abiltity to throw a harpoon or spear with power, endurance, and accuracy, as well as other abilities such as hauling in heavy nets full of catch. It would be some tens of thousands of years before these actvities became mechanized.

Comment #62 - Posted by: RobertP at February 7, 2007 5:04 AM

26m/197#

15:21

row 4:30
pullups broken 10,8,4,3,5 (i think)

Comment #63 - Posted by: benji at February 7, 2007 5:06 AM

Howdy,
Yesterday's Work
{Press 50kgx5 and RDL 120kgx5}x16.
Duration 19:58.
Bdw. 84.5kgs...

Comment #64 - Posted by: Jonathan Jensen at February 7, 2007 5:24 AM

8:49 As Rx'd
"You can have my C2 when you pry my cold......"

Comment #65 - Posted by: Wilcox at February 7, 2007 5:29 AM

Subbed 1200 meter run on treadmill 2% incline-10mph
Time: 7:59

Comment #66 - Posted by: HarryHogg at February 7, 2007 5:45 AM

13:15 as rxd WITH CONCEPT II ROWER!

Comment #67 - Posted by: dcyn at February 7, 2007 5:51 AM

As rx'd: 13:45.

AROTC had the ingenious idea of putting my platoon through an upper body weight routine today before my crossfit. it was a good warm up, but i'll be sure to send in a picture of the hulking bags of ice on my shoulders later.

Comment #68 - Posted by: FiveJumpChump at February 7, 2007 6:15 AM

oh and my kips are looking better. i can do a few in a row now without losing rhythm or feeling the awkwardness of a strict pull up!

Comment #69 - Posted by: FiveJumpChump at February 7, 2007 6:15 AM

Look at my IrAsian sister go!

Comment #70 - Posted by: DJ at February 7, 2007 6:15 AM

lunge+ohs@45 3x15
su+gm@45 3x15
pull-ups+ push-ups 3x5,10
WOD
3x rounds:
25x TH@45#
18x lunge (for about 100')
18x rope pull-ups
time:14:00
The suggestion to use 4x strands of the 1" hardware store manila rope was an excellent one. Subsituted 6x pulls from full extension to chin to fists for each 15' rx'd rope ascent, which is about right for a 30" pull.

Comment #71 - Posted by: RobertP at February 7, 2007 6:23 AM

BW 174

as rx'd

6:46

Comment #72 - Posted by: Eric O at February 7, 2007 6:27 AM

44yo/225lb/6'1"

Subbed SDLHP x 100
Thrusters x 50
Pullups(kip) x 30

14:30

Comment #73 - Posted by: Ron Harris at February 7, 2007 6:46 AM

buying a concept II rower is one of the smartest moves I ever made as far as my health goes: sturdy, low maint., underpriced IMHO and has a small footprint for storage and easy on the joints. Everyone should have one!

Comment #74 - Posted by: TimmyTheNoose at February 7, 2007 6:47 AM

Great video!!

I noticed that both the heavy max effort thrusters were completed by driving off the toes at the end of the lift. I'm new to oly lifts and crossfit and have read a lot about how one should stay on their heals. When/what excersises is it ok to get some extra "drive" with the calves...on your toes????

Comment #75 - Posted by: Steve at February 7, 2007 6:53 AM


27yo 200lbs

8:50 as rx'd

...and for the record, everyone knows that a single arm dumbell curl is the only true full-body workout!

Comment #76 - Posted by: Greg at February 7, 2007 7:01 AM

#15, Get the rower! We're getting one also. After using the rower at CF for nearly 2 yrs now in workouts, the weeks where I don't are definately noticed when I'm back on the seat or doing (ex:FGB) without row sprints prior. Follow Coach's and Lauren's lead, Happy Crossfitting!

I also agree with comment #37.

Comment #77 - Posted by: Robin B. at February 7, 2007 7:06 AM

"Jackie"

For time:

1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups

10:24

Comment #78 - Posted by: Huff at February 7, 2007 7:07 AM

12x400m at average 1:35 pace/ 30 min rest
CF WU x 2 - pullups + pushups
sub 100 SDLHP no rower here
12:00
You would never think 45lbs would be heavy. Well it is....

Comment #79 - Posted by: CT at February 7, 2007 7:18 AM

"Jackie" 1K row subbed 100x50#seated row, 50x45# thrusters, 30 pullups (10pr,9,11x1) 15:00

Comment #80 - Posted by: James N at February 7, 2007 7:19 AM

My Norsk-decendant neighbors in the Midwest would sound off with a resounding "Oofda!" after meeting Miss Jackie.

Speedwork first:
12 x 400m intervals @ 1'40" split - ran nearly on pace today

An hour later, after a conference call, we went to meet Miss Jackie...
100 x sdhp
50 x thrusters
30 x pullups
in 13'22"

Glad tomorrow is a rest day for xfit and the running schedule.

Comment #81 - Posted by: Fat Mike at February 7, 2007 7:27 AM

Last time
050803

Did a 50 minute indoor cycling class just prior to WOD

went to the gravitron after 6 pull-ups. Otherwise as prescribed -

14:30

Pull-ups took the most time. Didn't have much left after the row and the thrusters

This time
070207

Again, after a cycling class

As Rx'd

14:28

Comment #82 - Posted by: EMelton at February 7, 2007 7:29 AM

38 yo/175 lb

As RX'd 10:00.

Background music: "Super Sound Racing" by Zeke

Comment #83 - Posted by: Matt Shatzkin at February 7, 2007 7:29 AM

WU
row 1K
WOD
9:50

Comment #84 - Posted by: TJ at February 7, 2007 7:31 AM

subbed sdhp for rowing

9:02

first time w/ Jackie

Comment #85 - Posted by: paulw at February 7, 2007 7:35 AM

Theresa

Started with 45 and dropped to 32 lbs. 11:50

Mark

as rx'd 9:59. Barely beat 10 minutes.

Comment #86 - Posted by: Theresa & Mark at February 7, 2007 7:37 AM

CFWx 2
First date w/ Jackie
8:54, subbed SDHP for rows (AAARRGH! I wanna rower!), 65lbs for thruster, and kipping PU's in IBA w/ plates (29lbs). The burn was so deep, don't know if heard me counting, but I did over a thousand!
Thanks Coach!

Comment #87 - Posted by: Robert@Combat Outpost at February 7, 2007 7:38 AM

I'm a day behind and will be doing yesterday's WOD today. I don't have a rope and the FAQ says the sub is "see-saw towel pullups". I doubt this is a call for one-handed towel pullups, but I'm not really sure how to interpret otherwise. I guess I could do one-handers on a pullup-assist machine. Can anyone provide guidance?

Comment #88 - Posted by: Blades at February 7, 2007 7:38 AM

Quick testimonial from an active-duty Lieutenant Colonel of Marines

204#/6'3"/46 yom/
Background: After 23 yrs of standard Marine PT (running 3-4 times a week, 9-15 miles total, “standard” (isolating muscle groups) weight lifting 2-3 times a week, and sporadic unit PT (running and calisthenics)), I started X-fit on 11 Nov 07 while deployed and have done the WODs as consistently as my schedule permitted since. See results below:

Physical Fitness Test on 22 Jun 06:
•Dead hang pullups – Struggled for 20
•Abdominal crunches – 100 in 1 min, 57 sec
•3 mile run – 23 min, 00 seconds
•Score = 270 out of 300 possible

Physical Fitness Test on 6 Feb 07 (late because I was deployed Oct-Dec):
•Dead hang pullups – 21 (max is 20 + 1 for the Corps, could have done more)
•Abdominal crunches – 100 in 1 min, 43 seconds (felt like I could have done another 50 easily)
•3 mile run – 22 min, 31 seconds
•Score = 272 out of 300 possible

Most surprising to me was dropping 29 seconds off run in spite of large decrease in running mileage. Also, I have seen significant increase in overall strength—especially legs and back, less knee pain, and have spent much less time PTing (important for a father of 4 in a demanding career that sends me all over the world). All I can say is I’m now a X-fit believer and thanks to my brother for telling me about X-fit and thanks to Coach and X-fit et al for your free website that teaches a superior path to fitness and a fit way of life!

Comment #89 - Posted by: FCB at February 7, 2007 7:53 AM

7:42

2 min and 42 second PR

Comment #90 - Posted by: Ahmik at February 7, 2007 7:58 AM

Male 40 / 6' / 187 lbs

Subbed SDLHP for rows and pushups for pullups (really hurt something in my abs!)

18 min.

Comment #91 - Posted by: DW at February 7, 2007 7:59 AM

New and still learning...

-800m Run with jogging stroller and 35# kid - 3:50

-Thrusters with 30# bucket of sand (still gotta make that wallball)

-Pull ups
3 sets of 5
3
2
Had to jump remaining 10.
15:23 - total

I thought I felt good after the workout and them "Pukie" came knocking in about 10 minutes. Is the delay normal? Anyway, I didn't let him in!!!

I'm loving this stuff!!!

Comment #92 - Posted by: Kip at February 7, 2007 8:01 AM

#73:
Steve,
I used to believe that there was a toe drive too because that's what it looks like. What is actually happening is that the heels stay down and you push from the heels as the hips scoop and then pop, but that final pop is so explosive that the athlete often jumps off the floor.
You should never intend to drive from your toes, it's just a result of the other larger muscles doing their job. HTH

Comment #93 - Posted by: masterpayne_MIAMI at February 7, 2007 8:06 AM

10:22

Comment #94 - Posted by: David B. at February 7, 2007 8:17 AM

CFWU
Lady Jackie as Rx'd: 11:44.

Comment #95 - Posted by: Tstone at February 7, 2007 8:18 AM

I'm having a lot of trouble not driving off my toes doing thrusters. Any drills or sugesstions?

Everytime I see a video of Nicole, Eva, Annie...etc. I am amazed at the power those athletes can product out of relatively little body mass. It's unbelieveable and I am jealous. It's motivating to know how far you can actually push your body to perform.

Comment #96 - Posted by: Matt at February 7, 2007 8:21 AM

forgot to start the watch...time was somewhere b/w 8-9 min as rx'd

Comment #97 - Posted by: dmarsh at February 7, 2007 8:28 AM

Does anyone know the exact depth of the thruster. Ive seen them done onto those med balls but dont have anythibg like it in my gym. A rough diameter anyone? New to crossfit....its the balls..ill never go back

Comment #98 - Posted by: invisiblejuice at February 7, 2007 8:29 AM

Does anyone know the exact depth of the thruster. Ive seen them done onto those med balls but dont have anythibg like it in my gym. A rough diameter anyone? New to crossfit....its the balls..ill never go back

Comment #99 - Posted by: invisiblejuice at February 7, 2007 8:32 AM

Was kind of coasting today. Flu-like symptoms slowed me down.

All sets broken into 4.

100 Sumo DL High pulls (45 lbs)
50 Thrusters (45 lbs)
30 Pullups (kipping, working on form)

17:49

Comment #100 - Posted by: Hale at February 7, 2007 8:35 AM

49 yom
Doing CF for about 7 weeks now.
Time: 23:11 including time to go from weight room to Gravitron for pull ups (about 200 yds).

Sub'd SDLHP for rowing. It's hard to believe these are a sub for rowing. They beat the ever living snot out of me. Is rowing really that hard? I ended up breaking it into sets. Still much better than the 1st time I did these. Used a 35lb tone bar last time, but a 45 lb olympic bar today. Went 43 reps before I had to set the bar down. A short rest, then 17, 20, and 20.

Thrusters were broken into sets of 10.
Pull ups were assisted on a Gravitron. Almost to the point of using no assist now. 15 reps, then stopped to lower the assist weight. Then two more sets of 10.

Jackie really wore me out.

Comment #101 - Posted by: Charle P at February 7, 2007 8:41 AM

49/198/6-4

9:48 as Rx'd.
First time really having the bar on the rack. Much easier on the wrists.

Comment #102 - Posted by: Ben S. at February 7, 2007 8:41 AM

#97 invisiblejuice

The correct depth of a thruster is where the crease formed between your thighs and stomach is below the top of your knees, or in other words your thighs are past horizontal.

The balls that you mentioned are 14" in diameter. That is close enough to the above measurement for most people, that it works for measuring squat depth.

Comment #103 - Posted by: Ahmik at February 7, 2007 8:43 AM

I think it's been mentioned before, but should these set of pull ups be strict form and not kipping?

Comment #104 - Posted by: KWood at February 7, 2007 8:43 AM

Tony,

I really like what you've been able to do with these videos. They're professionally done, and raise the instructional aspect of this website. Subsequently, we're all better off because of your work. Thanks.

Comment #105 - Posted by: Monte at February 7, 2007 8:48 AM

#102 KWood

Kipping is encouraged, but not required. Do a search on the message board for kipping vs. dead hang to see why.

Comment #106 - Posted by: Ahmik at February 7, 2007 8:48 AM

Age 30, BW 183#

Subbed SDHP for row & jumping pullups.

11:45.

Comment #107 - Posted by: johnnylove at February 7, 2007 8:53 AM

37yoM/152

Jackie as Rx'ed
10:40

Now if I can just get all of the rope splinters out of my hand from yesterday...

Comment #108 - Posted by: Josh L at February 7, 2007 9:20 AM

as rx'd 9:57 not my best time... I'm going to blame it on Painstorm on Sunday:)

Comment #109 - Posted by: Sue Ady at February 7, 2007 9:23 AM

11:04 - used 95 lb. for the thrusters

Comment #110 - Posted by: JeffT at February 7, 2007 9:27 AM

WU- partial yesterday's WOD-
3 rounds for time
wallball, 25 shots subbed 8 lb ball
walking lunges, 100 ft
15 jumping towel pullups (all that my grip could handle)
Time: 14:40

Break for 1/2 hour then

Today's WOD-
Subbed 100 SDLHP, 45 lb bar (Broken into 20's, then 10's for last 40)
45 lb bar thrusters, 50 reps (Broken into 15,10,6,6,6,7)
30 jumping pullups (broken into 15,15)

Time- 17:40

Wrists are KILLING me! That is the limiting factor
in SDLHP's every time. It ended up effecting the thrusters too.

Kate

Comment #111 - Posted by: jknl at February 7, 2007 9:28 AM

as rx'd
3:27 for 1000 m row
5:30 for 50 x 45lb thrusters
5:45 for 30 strict pull-ups

Good one!

Comment #112 - Posted by: Matt N at February 7, 2007 9:38 AM

37 bw190

sub'd 100 reps sdhp 45lb

9:18

Comment #113 - Posted by: JackM at February 7, 2007 9:49 AM

couldn't decide which substitute to do for the row so I did both recommended.

800 mtr run
100 sumo deadlift to highpull 45lb
50 thruster 45 lb
30 pull ups
14:37

Comment #114 - Posted by: Topaz age 30 - 193 lbs at February 7, 2007 9:49 AM

subbed 5-10-15, pull-ups, push-ups, and bw squats: 22 rounds...PR

WHAT UP TO THE GREELEY BOYZ AT THE WOW AND TG! DENNIS YOU PANSY! WOO WOO TO ALL MY INTERNS

Comment #115 - Posted by: Thomas Shpak at February 7, 2007 9:53 AM

100 sumo deadlift to highpull 45lbs
50 thrusters 45lbs
30 pull-ups
12:28

Comment #116 - Posted by: C Russell at February 7, 2007 9:56 AM

as rx'd 6:58 pr by 11 sec.

Comment #117 - Posted by: brent colson at February 7, 2007 10:06 AM

11:16 as RX'd
Row time 4:03.1@20
Thursters done in 10's and pull-ups just pathetic.

Comment #118 - Posted by: Troy Archie at February 7, 2007 10:11 AM

33m/180#/6'/CF30

10rep CFWUx3

"Jackie" w/subs- 15:55
45 lb SDHP x 100
45lb Thrusters x 50
30 pu (combination jumping and 45lb gravitron assist, nowhere to kip until I get home)

#85 Robert@CombatOutpost: You must have been wearing Sex Panther by Odion....60% of the time it works everytime!

Comment #119 - Posted by: wilson at February 7, 2007 10:13 AM

9:28

1000 m row as rx'd
sub'd
25 lbs thrusters x 50
CF jumping pull ups x 30 (14" box).

Comment #120 - Posted by: OPT Mommy at February 7, 2007 10:16 AM

9:33 as rx'd
a bit of travel distance from rower to chin bar and barbell.
row was great - thrusters and chins broken still but much better. I require more rhythm on the thrusters.

pre WOD - handstand holds (30-60 seconds)x 3
post WOD - hspu

Comment #121 - Posted by: Trevor S at February 7, 2007 10:18 AM

1000m Row
27# thrusters x 50 (broken into sets of 10)
Pull-ups with blue band assist x 30

12:12 (PR)

The last time I did this my time was 20:33 with less weight and gravetron assisted pull-ups.

Comment #122 - Posted by: Leanne at February 7, 2007 10:22 AM

Jackie and the CF PR crew


100 sumo deadlift highpull 45lbs
50 thrusters 45lbs
30 pull-ups


Rafael: 12:23
everyone else forgot to time themselves!!!

Comment #123 - Posted by: Rafael (CrossFit PR) at February 7, 2007 10:24 AM

Another great video. Learned something new again! Awesome job guys!

Comment #124 - Posted by: Jenika at February 7, 2007 10:26 AM

12:46 as RX'd

Comment #125 - Posted by: Pierce at February 7, 2007 10:27 AM

16:50

45# Sumo High Deads 6:30
50/25/25

45# Thrusters 5:30
20/10/8/7/5

Pullups 4:50
5/5/4/4/3/3/3/2

Comment #126 - Posted by: Supah Newbie at February 7, 2007 10:31 AM

w/u: not enough
wod: subbed 800m run, time 11:49 thrusters badly broken-sold out on the run, paid for it in a big way

Comment #127 - Posted by: mfbunch at February 7, 2007 10:33 AM

f 150lb
Jackie, subbed row with run same distance. Pullups assisted with a rubber band.
13:09
I love cross fit, but I also love cheese, wish I could quit cheese.

Comment #128 - Posted by: Alana at February 7, 2007 10:37 AM

M/41/180

As rx'd
row 3:39
thrusters 4:10
pullups 2:46

total 10:35

Comment #129 - Posted by: Fred Woodaman at February 7, 2007 10:38 AM

Just a thanks to whoever has been posting the WOD's recently, I think it's awesome that you've been posting context specific instructional vids to go along with the program. awesome stuff, thanks a lot

Comment #130 - Posted by: Matt at February 7, 2007 10:39 AM

as RX'd

12'15 total time.

Comment #131 - Posted by: Jared Dame at February 7, 2007 10:41 AM

6:26 as rx'd

bwt-164, 33 yom, 5'10"
feels like Fran minus only 2-3%

Comment #132 - Posted by: OPT at February 7, 2007 10:43 AM

CFWU x2

9:13 (Pullups off a milk crate)

Followed with 50 situps, 70 pushups, 30 back extensions and a 400m sprint. Bushed, but felt good about the effort during the WOD. Have to get stronger with pullups/figure out kipping, which I've been playing with a bit.

Comment #133 - Posted by: rcurriejr at February 7, 2007 10:46 AM

As rx'd:
7:26

Comment #134 - Posted by: geof at February 7, 2007 10:53 AM

PLEASE ANYONE WHAT SONG IS THAT ON THE VIDEO? THANKS

15:23 sdhp sub for row

Comment #135 - Posted by: James at February 7, 2007 10:55 AM

Bwt: 135

As Rx'd:

6.54

Try to do it with no breaks next time

Comment #136 - Posted by: Speal at February 7, 2007 11:04 AM

Did Nancy as rx'd
16:15

25 yo 6'0" 200#s

First time for Nancy...great stuff

Comment #137 - Posted by: Pierce at February 7, 2007 11:15 AM

CFWU x 2 -pullups

about 16 minutes, still need new watch

pullups still taking the most time

193#

Comment #138 - Posted by: todd at February 7, 2007 11:17 AM

#135, James

"Love Like Winter" AFI

Comment #139 - Posted by: edevine at February 7, 2007 11:20 AM

M/30/193
CFWUx2
as rx'ed
7:33
thrusters 25,15,10
pulls 10x3

can't believe we did 3 rounds of this in Dec cause just 1 is teh suck.

Comment #140 - Posted by: davej at February 7, 2007 11:21 AM

#132 OPT Thanks for reminding me, been trying to psych myself up all day, trashed from the last 6 days of workouts but I gotta do this.

Comment #141 - Posted by: dan colson at February 7, 2007 11:24 AM

whats up all... just about this website... Im a little weiry of beginning this type of workout as I dont feel i can make it to the gym 6x a week as I am a medical student in buffalo, NY. however, it seems like all of you seem so passionate about this program... if someone wouldnt mind, Id like to learn more about it and learn what kinds of results people are seeing. have you all seen great cardiovascular endurance from this or have you physically changed as well? im currently on a bodybuilding type split and I dont really want to lose the muscle I have... ENLIGHTEN ME CROSSFITTERS!!!!! Im truely wondering what kind of physical results people see from this!!!

Email me at KHockey9187@aol.com if you'd like to talk more

Comment #142 - Posted by: kharts at February 7, 2007 11:28 AM

I'm taking a PFA at the end of March so I decided to bench mark myself today vice the WOD. With a couple mods though, the Navy fitness test almost looks like a crossfit work out - max sit ups 2 mins, max pushups 2 mins, run your best 1.5 mile. Make it 100 pu/su, do the whole thing for time, and it's going to challenge me every time. Interesting - I used to look at the PFA as 'not enough to do any good.' Now I know better. Looking forward to meeting Jackie tomorrow.

Comment #143 - Posted by: apolloswabbie at February 7, 2007 11:28 AM

9:30 as rx'ed net of a 45 sec stair descent to the weight room. 1st date w/ Jackie, but fun in the weird CF sense. Also, a WOD like this suits me fine, no great skill set is necessary, just grunt 'n' groan. My legs are fairly well smoked after this triplet; anyone smell something like bw bench/max pullups or maybe even a ME hang clean day in our future? As always, thanks, Coach! BW:173 YOA:58

Comment #144 - Posted by: john wopat at February 7, 2007 11:32 AM

195lb 37yo M

As RX'ed

7:40

Comment #145 - Posted by: BJ at February 7, 2007 11:37 AM

7:07
as rx'd

I must have done something wrong, I'm not this fast.

Comment #146 - Posted by: b ring at February 7, 2007 11:38 AM

bw185
age18

subbed 100sdhp for row
50 thrusters
30 pullups
20:56

Comment #147 - Posted by: jrh at February 7, 2007 11:40 AM

8:50, no subs

23/m/170

Comment #148 - Posted by: Brian Remmel at February 7, 2007 11:40 AM

#122 Leanne - Great improvement!

45yom/179

as rx'd

9:10 - goal was sub 9, guess I gotta train harder or go home! Quads are toast from the last three days.

Comment #149 - Posted by: tom perry at February 7, 2007 11:44 AM

As Rx'd 8:14 off from last time by 8 sec. was trying to break 8 min. mark..
I am with you Sue #109 painstorm is still with me:)

Comment #150 - Posted by: Krista Colson at February 7, 2007 11:48 AM

Had to sub lat-pull-downs for pull-ups, first time doing these in a long time. The pull-ups would of been much better and taken less time. Otherwise as RX'd-
10:28

Comment #151 - Posted by: jbean at February 7, 2007 11:48 AM

did yesterday's wod as rx'd 20:32
pre5x5 65# clean & jerk
"smoked"

Comment #152 - Posted by: Rob Corson at February 7, 2007 11:51 AM

CFWU (10,5,5 for PUs)
As Rx'd
9:46

Comment #153 - Posted by: JPW at February 7, 2007 11:52 AM

How much does the guy in the video weigh? anyone know?

Comment #154 - Posted by: Jim at February 7, 2007 11:53 AM

subbed 1000M run for the row

total:
11:05

sets broken in the pullups and thrusters

Comment #155 - Posted by: robf at February 7, 2007 12:10 PM

12:04 as rx'd

Comment #156 - Posted by: Sam Plost at February 7, 2007 12:21 PM

9:17 as Rxd.
I forgot that we did this for three rounds in December. It took me over 40 minutes to do it. Ouch!

Comment #157 - Posted by: TeaM Hybrid at February 7, 2007 12:22 PM

1000 m row concept2 rocks, son!
50 thrusters 50# BB 30,20
30 kipping PU 20,10
8:50

after coming back to life, worked on POWER THRUSTERS
135X10
185X5
205X5
225X5 STARTED GETTING PRETTY DAMN HARD

bench press 275x4x4
bench went down since starting crossfit, but overall fitness definitely benefitting
BTW is the sets or reps stated first in this formal ex: (275x5x5)

Comment #158 - Posted by: wich at February 7, 2007 12:23 PM

Taking the rest of the week and the weekend off as the ponds are frozen here in Illinois, and it is time for some serious skating/hockey...sorry, but pleasure takes precedence this time!

Comment #159 - Posted by: layman at February 7, 2007 12:29 PM

age 40. bw 182

1000 meter Row – 3:52
45 pound Thruster, 50 reps (sub’d 25lb dbs = 50 lb) – 25,10,10,5 - 4:02
30 Pull-ups – 4:03
Total = 11:57

Comment #160 - Posted by: brad at February 7, 2007 12:29 PM

7:19 as rx'ed.

This being my worst day of the week for energy (it's my shorter day between night shifts) and considering that my legs feel especially abused from the past two days I'm quite happy with that time and a sub-7 min is definately doable next time. Row was ~3:32, thrusters broken badly initially until I hit my rhythm and chins were 20,5,5.

HSPU holds on parallettes and HSPU practice before and after.

#142 there's gotta be a Crossfit gym in your area, go visit them. I'd bet their enthusiasm will be all you need to be convinced.

Comment #161 - Posted by: gaucoin at February 7, 2007 12:33 PM

Been off boards, trying to heal a multiple disc neck injury.
Took today at moderate pace. Surprised at my time.
8:35 as Rx'd

Comment #162 - Posted by: Jonathan K at February 7, 2007 12:34 PM

30yoM 190#
row: 3.30
thrusters broken into quarters
PU jumping
13.05

Comment #163 - Posted by: neil at February 7, 2007 12:34 PM

9:53

Comment #164 - Posted by: mrsg3f at February 7, 2007 12:38 PM

As rx'd 17min
age 34, bw 83Kg
enough pull-ups already

Comment #165 - Posted by: jimbo at February 7, 2007 12:39 PM

42yom/165

sub sdhp
everything else rx'd

15:05

Comment #166 - Posted by: Tracy at February 7, 2007 12:40 PM

On question to the hard core types; does anyone pay attention to the 'resistance level' on the rower for these WODs? We have it set at #7 up here for most rowing WODs.

Comment #167 - Posted by: gaucoin at February 7, 2007 12:40 PM

M / 37 / 185

Sub'd 100 45# SDHP's for 1000M Row

SDHP's 100 - 40, 30, 30
50 Thrusters - 20, 15, 15
30 Pull Ups - 10, 10,10

Time - 14:22

Comment #168 - Posted by: JT's Daddy at February 7, 2007 12:42 PM

50yrs/170lb.
11:53 as rx'd
Been laying low for a while with shoulder pain. Seeing a PT and feeling a bit better. My PT thinks the whole crossfit thing is NUTS. So while I'm there I say "no of course I'm not doing that crazy stuff anymore."
Yeah Right:)

Comment #169 - Posted by: steve lobotsky at February 7, 2007 12:46 PM

I need to squat lower on thrusters. The last video attempt (girl with 125) made me laugh. Loved it!

Comment #170 - Posted by: Skylar at February 7, 2007 12:55 PM

as rx'd
9.24

row-4.57
thrusters-2.47 (20, 10, 10, 10)
pullups-1.39 (15, 7, 4, 2, 2)

Comment #171 - Posted by: Foz at February 7, 2007 12:55 PM

Subbed: pull ups with bands (10x) then jump ups (10x) then pull ups with bands otherwise as Rx'd
10:14

Comment #172 - Posted by: Gamb at February 7, 2007 12:56 PM

BEN

rx'd

8:07

Comment #173 - Posted by: Ben B. at February 7, 2007 12:56 PM

Male/26/170lbs/6'3

Subbed with SDHP's

Time: 12:32

(right after I scored a 13.1 on the beep test...painful)

Comment #174 - Posted by: Kwood at February 7, 2007 12:58 PM

10:33
Subbed 100 SDHP with 45lb bucket for row.
Thrusters with 25lb dbs.
Pull-ups on ledge, dead hang.

Comment #175 - Posted by: chris l at February 7, 2007 1:04 PM

as RX'ed

9:40

Comment #176 - Posted by: Sascha at February 7, 2007 1:06 PM

#167

The "resistance" on a C2 is meant to mimic the boat in the water, not to provide more "resistance training" as we often understand it. The lowest setting mimics the light skull that doesn't have much drag on the recovery part of the stroke, while higher settings give the feel of a heavier/slower rowboat that bulls its way through the water. The resistance is not really felt as a harder pull, but more as a faster deceleration of the flywheel.

Comment #177 - Posted by: Deadeye at February 7, 2007 1:07 PM

M/24/150#

CFWU
Subbed (45# SDHP'S x 50) for (1000m row). 16:58.

Comment #178 - Posted by: Jeremy C. Barr at February 7, 2007 1:08 PM

After all that, C2 has explanations and recommendations for settings on their site.

Comment #179 - Posted by: Deadeye at February 7, 2007 1:09 PM

28/M/185
CFWUx3 (minus pull-ups)

13:05
Subbed SDHP for row

Comment #180 - Posted by: edevine at February 7, 2007 1:20 PM

Bill, had to modify the workout as we have no rowing machine at the gym yet.

300 sitting row, 25 lbs.
50 thrusters 45 lbs

Then I had to modify my pull ups cuz my arms were so beat that i could only do 2. so i did lat pull downs (front, overhead wide grip) 100 lbs x 30.

Time 34:23

i'm beat

Comment #181 - Posted by: ben jammin at February 7, 2007 1:22 PM

Gaucoin #167
Standard CF damper setting is 4 or 5.

#142 Kharts
One of the benefits of CF is the time spent/results ratio. Short, intense workouts producing measureable increases in general fitness- the kind of fitness that is helpful when you need to be able to perform under stress, sleep deprivation fatigue. Kinda like your third year surgery rotation! If you have time to go to the gym to do the bodybuilding thing you can find the time to do CF. The REAL question is actually: what is it you are trying to accomplish? Big muscles and mass-->bodybuild. Increased general fitness (relative strength, power, speed, stamina) or General Physical Preparedness-->CF.

BTW, I am a physician, and I would have loved, LOVED to have had CF in school.

Comment #182 - Posted by: bingo at February 7, 2007 1:23 PM

3rd day doing crossfit...

35mins to do wod after complete cfwarmup...phew...

don't have rowing machine...should have read these comments first, i subbed by wearing spandex shorts under my regular shorts and did seated rows sliding back and forth on the seat of the bench, couldn't get full extension w/legs and literally burned my a@# on the seat!! Did 333 reps at 60lbs subbing 1 rep = 3 metres...???

loving these workouts, this site and the vids! thx a bunch xfit!

Comment #183 - Posted by: brandnewguy1 at February 7, 2007 1:23 PM

14:47 as rx'd.

Comment #184 - Posted by: Jeff A. at February 7, 2007 1:25 PM

almost forgot:

m/32/180lbs/6'2.75"

Comment #185 - Posted by: brandnewguy1 at February 7, 2007 1:26 PM

Jeff-7:46 PR

Comment #186 - Posted by: Jeff and Charity at February 7, 2007 1:27 PM

#177, thanks, that was a fantastic answer! I actually noticed that it was primarily the return that seemed faster and it took me a while to get used to it as I'm usually on setting 10.

Comment #187 - Posted by: gaucoin at February 7, 2007 1:27 PM

41/m/210

100x SDHP; 50 45# thrusters; 30 PUs

8:14

Comment #188 - Posted by: Otis at February 7, 2007 1:28 PM

#169 Steve-

I'm having the same issue! I've been going to a PT for shoulder pain too (turns out it is sub scapular tendonitis (sp?)) After telling her about crossfit and the volume of pull-ups (I had just done Annie)she thought I was nuts! :-)

Hope your shoulder feels better soon!

Comment #189 - Posted by: nadia shatila at February 7, 2007 1:28 PM

41/m/210

100x SDHP; 50 45# thrusters; 30 PUs

8:14

Comment #190 - Posted by: Otis at February 7, 2007 1:28 PM

as prescribed.

7.23

despite my rubbish rowing I was pretty pleased with the time. One break at 25 in the thrusters and one at 15 in the pull ups.

Comment #191 - Posted by: markb at February 7, 2007 1:32 PM

My legs are in too much pain from walking lunges yesterday to be doing any squating motion either on the rower or for thrusters today. Will do this tomorrow when CF is on a rest day.

Comment #192 - Posted by: E-dogg at February 7, 2007 1:32 PM

Subbed SDLHP for row.
100 SDHP
50 Thrusters
30 Pullups

14:53

Comment #193 - Posted by: R.Fielder at February 7, 2007 1:35 PM

~ 9:15 I failed to press the stop button on my watch, maybe because of the quivering.

Comment #194 - Posted by: Bob Taylor at February 7, 2007 1:43 PM

26yo/M/68kg

Bit blown after the "pull-up-a-palooza" yesterday so will catch up with "Jackie" tomorrow.

Shoulder Press
5-5-5-5-5

45-45-45-45-45kg

Comment #195 - Posted by: monkeyboy at February 7, 2007 1:44 PM

44 y/o male/132#/66"

10:14 as RX'd

To all you C2 fans - Hooah! (Wouldn't trade mine for nufin'!)

Comment #196 - Posted by: j. patrick at February 7, 2007 1:45 PM

As rx'd - 11:56 (a pleasant surprise for a first date)

Decent row (for me - 3:43 damper 4)

No major problem with the thrusters (despite major DOMS from yesterday's thrusters)25/25.

Pull-ups killed me; started with sets of 5 and was down to sets of two by the end.

However, as tough as Jackie was, she had nothing on the ice cold shower I was treated to on completion of the WOD.

Sam

Comment #197 - Posted by: Sam_M at February 7, 2007 1:49 PM

Thought I manage in 10 minutes, what a gross underestimation. As Rx'd : 14 min 15 sec.

Comment #198 - Posted by: Tamas at February 7, 2007 1:52 PM

32/m/238#
1st time with Jackie
As rx'd 8:35
damper closed 3:20

Comment #199 - Posted by: Dolph Geurds at February 7, 2007 1:56 PM

Age 34
BW 146#

As rx'd:
1000k row 3:44
45# Thrusters
30 Pull-ups - unbroken

6:49

Comment #200 - Posted by: Shawn B. at February 7, 2007 1:56 PM

Anyone have any opinions of the effect of crossfit on rugby performance? I've been on the verge of following the crossfit routine for quite some time, but I can't quite get the conventional thoughts of lifting for mass out of my head.

Comment #201 - Posted by: CK at February 7, 2007 2:08 PM

144lbs/30yoa

CFWU x 3 (modified)

"Jackie" w/subs

- 45lb SDHP x 100 (broken 75, 15, 10)
- 45lb thruster x 50 (broken 15, 10, 10, 10, 5)
- pull-ups x 30 (broken 15, 6, 6, 2, 1 overhand kipping)

Time: 8:47

I'm toast


Comment #202 - Posted by: BrianG at February 7, 2007 2:11 PM

Jen Sub Jumping Pullups 10:03
Paul 8:31

Comment #203 - Posted by: paulf at February 7, 2007 2:12 PM

28 y/o 170 lb 5’10” approx 11% bf
CFWU –pu x 3, subbed 8 ring dips per round

First time with Jackie
100 45lb SDHP: 25,25,10,10,15,15
45lb Thruster, 50 reps: 10,10,10,10,10
30 pull ups: 5,5,4,3,3,1,1,1,1,1,1,1,1,1,1
Time: 15:17

Comment #204 - Posted by: Sesoku at February 7, 2007 2:12 PM

Did 10 mins on row machine averaged 33 strokes per min. Rower did not have a meter scale. Did thruster broken into 3 sets 1x25, 1x15, 1x10 30 sec rest in between. Pull ups sucked 3 kipping 12 jumping then subbed 15 inverted rows. Total time 35 mins approx. forgot to set watch. 1st full WoD.

Comment #205 - Posted by: Goldie at February 7, 2007 2:13 PM

33/bw 245
Did 10 mins on row machine averaged 33 strokes per min. Rower did not have a meter scale. Did thruster broken into 3 sets 1x25, 1x15, 1x10 30 sec rest in between. Pull ups sucked 3 kipping 12 jumping then subbed 15 inverted rows. Total time 35 mins approx. forgot to set watch. 1st full WoD.

Comment #206 - Posted by: Goldie at February 7, 2007 2:14 PM

Harper 18/M/200
RX'd 8:22

45/M/195
RX'd 8:20

paul 31/M/235
rx'd 11:00

Comment #207 - Posted by: andy @ Crossfit Charlotte at February 7, 2007 2:15 PM

38yo 155#

"Jackie" as RX'd
13:16


Once again, PUs were the limiting factor.

Comment #208 - Posted by: Scott at February 7, 2007 2:18 PM

49 yom; 230#

Did thrusters with 25# db:

1000m row - 3:50
Thrusters - x20, x15, x15
Pullups - 30 of them, but......

time: 15:10

Comment #209 - Posted by: Geoff at February 7, 2007 2:18 PM

CFWUx3

Pull ups are asst...
time: 10:01

My mistake of doing 100 lunges Each round yesterday instead of 100 feet can be felt today!!! :)

Comment #210 - Posted by: in8girl at February 7, 2007 2:19 PM

lil pipe
all bars taken so did 60 lb. thrusters
8:53
felt good

Comment #211 - Posted by: PIPER at February 7, 2007 2:20 PM

You go girl!

Comment #212 - Posted by: Raquel at February 7, 2007 2:28 PM

3:35 row
2:24 'commute' from cardio room to weight room
5:39 thrusters
2:51 jumping pullups (10 chins, 10 pullups, 10 chins)
14:31 (15:31 probably, ~10 thrusters weren't timed)

Comment #213 - Posted by: Geoff L at February 7, 2007 2:34 PM

100 SDLHP w/ 45#
45# Thrusters
30 pullups

male
46 yoa
193#

20:40

Comment #214 - Posted by: Mark at February 7, 2007 2:35 PM

M bwt-145
As rx'ed, 4:16 row, 4:30 rest:
8:46 total

Comment #215 - Posted by: Y. Zhou at February 7, 2007 2:38 PM

"Jackie"

as rx'd 8:06

Comment #216 - Posted by: EVQ at February 7, 2007 2:40 PM

That was really really hard after yesterday's.

9.15 as prescribed. Cannot type. Thrusters were broken into little tiny wimpy sets. Row at 3.59.

Tariq

Comment #217 - Posted by: TK at February 7, 2007 2:40 PM

#201-By all means, you should use CF as part of your rugby training. CF will give you greater agility, speed, strength and stamina all of which are vital in a game of continuous movement and contact. Rugby is unlike US football in which most plays last under 10 seconds. Now I'll step aside and let the experts from OZ and the UK testify.

Comment #218 - Posted by: john wopat at February 7, 2007 2:43 PM

33/193
10:15

Comment #219 - Posted by: Clay C at February 7, 2007 2:43 PM

#201. Try it, you'll see results, I've never met anyone who hasn't.

#142..comment: I cut 1:40 off my mile with committed workouts.
Hope that helps a little.

Comment #220 - Posted by: Robin B at February 7, 2007 2:51 PM

CFWU
11:13

Comment #221 - Posted by: noidontsing at February 7, 2007 2:51 PM

as rx'd
9:27

Comment #222 - Posted by: KB at February 7, 2007 3:09 PM

Workout #1- ROM's
Timed Swim, :02 non-stop push-ups, :02 non-stop Situps, :02 PU's, Timed Run

Workout #2- ROM's
WOD :07::24

Not a PR, but not too far off. Had a slow down due to an equipment issue between a fellow gym member and myself. Felt drained today. Who knew sitting infront of a computer for about 10 hours would leave you smoked... The classroom enviroment sucks!

Get some, Go again!

Comment #223 - Posted by: DJ at February 7, 2007 3:09 PM

#201 plus there's no one saying you can't use Crossfit in conjunction to some more sports-specific lifting or exercises, if that would ease your mind?

And forget about conventional, it's a forgotten word up in here!

Comment #224 - Posted by: gaucoin at February 7, 2007 3:16 PM

100 sdhl 45# 50 thrusters 45# 30 pu 18:45

Comment #225 - Posted by: ccraft at February 7, 2007 3:18 PM

8:38

Comment #226 - Posted by: dal at February 7, 2007 3:27 PM

1200 m run (15 laps in gym)
50 45lb thruster 35/15
30 pullups broken 7/6/4/4/3/3/3

total time 16:50

Comment #227 - Posted by: brian t at February 7, 2007 3:34 PM

gaucoin - thanks for the rowing question and thanks to all the great answers you have received. I used the rower set at 10 today as that is what i always use. I recall reading about the different settings in the CF journal and on the C2 website.
It will be a nice experiment to try the same distances at different settings.

Comment #228 - Posted by: Trevor S at February 7, 2007 3:34 PM

60 45# thrusters
25 pull ups
approx 15 min?

Comment #229 - Posted by: Matt74 at February 7, 2007 3:41 PM

9:00 even. subbed SDHP's for row, here at st. 5

Comment #230 - Posted by: FireSmac at February 7, 2007 3:42 PM

as Rx'd
time: 00:10:45

Comment #231 - Posted by: Pierre Auge at February 7, 2007 3:54 PM

Just back from Vacation. Had to really improvise to get workouts done. However, I found a new use for a lat pulldown machine. They are great for pullups and really force you to pull evenly.

As Rx'd 7:55. 1000 meters 3:59. Lost :45 getting from rower to thrusters. Thrusters unbroken. Pleased considering I'm back at altitude after 8 days at sea level and having been up for 30 hours.

Comment #232 - Posted by: Jim D. at February 7, 2007 3:55 PM

N did yesterday's WOD today. Posted results in yesterday's comments.

L is still out with the stomach virus.

Kate

Comment #233 - Posted by: jknl at February 7, 2007 4:00 PM

7:47
Used bowflex rower @ #100 for 110 reps instead of C2(don't have one), kipping pull-ups.

Comment #234 - Posted by: Mel Jenkins at February 7, 2007 4:03 PM

Executed Jackie WoD @ ~ 16:00.
-Also executed the 5x5-BS WoD from Monday: 185, 205, 225, 245, 255.
-4 extra sets of wall-assisted HSPUs.
-5 sets of cleans: 95, 115, 125, 130, 135lbs.
-5 sets of BB snatches @ 65lbs only.

Comment #235 - Posted by: Brand at February 7, 2007 4:06 PM

44/175

As rx'ed: 7:36
Rowed a 3:37, it didn't seem to feel to bad but I think it bled over to the thrusters. Those were tough. The pullups went ok.

Comment #236 - Posted by: Sailorcrew at February 7, 2007 4:14 PM

CFU then workout as rx'd-9:25

Comment #237 - Posted by: JW at February 7, 2007 4:20 PM

managed to squeak it all in 12 minutes.

Comment #238 - Posted by: mike hollis at February 7, 2007 4:25 PM

bw-196

wu
10x 45#barbell overheadsquats, frontsquats, backsquats, shoulder press, upright rows

10x pullups & ringdips

Burgener WU

wod-modified as noted
100 sdhp subbed for rows
50 45# thrusters
30 pullups

Total-8:44

Back in December when this came up with 3 rounds for time, I cut out after 1 round and I only did 50 sdhp's. Did it in 7:22. So, the extra sdhp reps added another 1:22.

MC

Comment #239 - Posted by: MCORRY at February 7, 2007 4:27 PM

12:20 as rx'd

Comment #240 - Posted by: dweed at February 7, 2007 4:29 PM

Missed Yesterdays WOD...shame it looked fun
28/m/227lbs/185cm
Todays WOD-Subbed 100 HPDL for row.
Time 11:53
Thrusters killed me!
Then followed with sandbag deadlifts.

Comment #241 - Posted by: Nick L at February 7, 2007 4:31 PM

On my way to the do WOD right now. Only been CROSSFIT for 2 months. For reasons beyond my control, I have fallen in love with the thruster video girl.

Comment #242 - Posted by: Mossy at February 7, 2007 4:33 PM

M/47/180#

mild warm up and slight stretching

Subbed 100 SDLHP @ 45# for 1000 M row
25/20/15/10/10/10/10
45# thrusters
10/8/7/5/5/5/10
30 Pull ups
15/10/5
19:15. Simply must push harder...
plus another 2 sets of 15 pull ups for good measure

Comment #243 - Posted by: Mr_C at February 7, 2007 4:35 PM

subbed 100 x 20kg SDHP for rowing

16:36

Comment #244 - Posted by: Josh at February 7, 2007 4:39 PM

Run to gym: 1min, 35sec (new record)

CFWU x 2

Subbed 1 mile run for rowing (apparently too much compared to some of the other subs)

50 thrusters w/ 45lbs (1x30, 1x20)

30 pullups (10,8,6,6)

16:23

Comment #245 - Posted by: Matt Boston at February 7, 2007 4:44 PM

43/200

19:37

Comment #246 - Posted by: dwf saintsfan at February 7, 2007 4:45 PM

As rx'd 13:01

Comment #247 - Posted by: JohnN at February 7, 2007 4:48 PM

"On my way to the do WOD right now. Only been CROSSFIT for 2 months. For reasons beyond my control, I have fallen in love with the thruster video girl."

She is a sweetie, isn't she?

I think each of the lovely Crossfit ladies could warrant their own fan clubs!

Comment #248 - Posted by: Chris Lampe at February 7, 2007 4:52 PM

m/41/5'7"/172

Jackie as rx'd - 9:18

Comment #249 - Posted by: Steve Rakow at February 7, 2007 4:53 PM

Did the "pack" version from brandx:

For time:
1000m row (subbed 100 sdhp's)
30 thrusters with 45lbs
20 pull ups
Time: 11:39.90

Comment #250 - Posted by: Josh Brehm at February 7, 2007 4:53 PM

Male / 48 yrs / 174lbs / 5'10"

"Jackie"

For time:
1000 meter Row sub 100 Sumo Deadlift High Pulls
45 pound Thruster, 50 reps
30 Pull-ups

11:18

Comment #251 - Posted by: Louis Herrera Jr at February 7, 2007 4:54 PM

14:00

Comment #252 - Posted by: Redding Mark S at February 7, 2007 4:57 PM


"Jackie"

For Time: 8:00

Row 3.07
Thrusters 50 (50 straight)
Pull- ups 30 12,5,5,4,4

B/W 210

Comment #253 - Posted by: Steve W at February 7, 2007 5:04 PM

14:17 subbed sumos

Comment #254 - Posted by: Jay M at February 7, 2007 5:06 PM

39/195

subbed SDHP for rows..

12:30

Comment #255 - Posted by: Fred at February 7, 2007 5:13 PM

28/F/105#

100 SDHP, 30#
50 thursters, 45#
30 kipping pull-ups

8:27

got my friend who is a personal trainer to try this one.
he also subbed SHDP for rowing, time 13:05

Comment #256 - Posted by: nadia shatila at February 7, 2007 5:19 PM

8:35 as rx'd
1km row in 3:40 on an Integrity air 3000

Comment #257 - Posted by: Steve N. at February 7, 2007 5:25 PM

7:51 @ rx'd.

Comment #258 - Posted by: Jon at February 7, 2007 5:26 PM

10:02 as RX'd

Comment #259 - Posted by: Maggie at February 7, 2007 5:33 PM

800 meter run
30# thrusters
40# assisted pull-ups
10:46

Comment #260 - Posted by: Valerie S. at February 7, 2007 5:36 PM

"Jackie"
As Rx states: 7:59

Comment #261 - Posted by: Travis H at February 7, 2007 5:39 PM

cfwu x 3 sub'd push ups for pull ups

10:11 as rx'd

3:39 row (pr)
4:16 thrusters 20/10/10/10
2:16 pu 10/10/5/5

Comment #262 - Posted by: RickA at February 7, 2007 5:42 PM

11:52

Comment #263 - Posted by: Lynne Pitts at February 7, 2007 5:45 PM

195#/30yom

subbed 100x45#sdhp for 1k row

Comment #264 - Posted by: Jason Yucca Valley at February 7, 2007 5:47 PM

19 minutes with 100 pounds assist on the pullups
short, fast, to the point...liked it

Comment #265 - Posted by: Firefighter Joy Beth M at February 7, 2007 5:48 PM

Male/44/174/5'9"

As RX'd: 10:41

Did a hard row in 3:28. Took me 30 seconds to turkey walk to the bar.

Comment #266 - Posted by: Jay R. at February 7, 2007 5:51 PM

M/28/230#

8:23 as Rx

Comment #267 - Posted by: James W at February 7, 2007 5:55 PM

still hampered by a bug
sub 100 SDHP's for row
8:57

Comment #268 - Posted by: CodyC at February 7, 2007 5:58 PM

6:53 Subbed 800m run for 1000m row.

then

135# OHS 4x5

Comment #269 - Posted by: Newlin at February 7, 2007 5:59 PM

#201
I train a female recreational soccer player using CF workouts and she is amazed at how it has helped her soccer in the areas of speed and recovery.
I know that last summer OPT trained a professional soccer player combining CF style workouts with his other training and the fellow returned to training camp in the best shape ever.

Comment #270 - Posted by: Trevor S at February 7, 2007 6:04 PM

CFWU
sub'd 1 mile run for row, gotta buy a C3 rower for my gym, everything else as Rx'd:
12:43
(6:35 mile, happy with that for now)

Comment #271 - Posted by: Nolan at February 7, 2007 6:04 PM

bw 165#

as rx'd 6min 51sec

Comment #272 - Posted by: bridges at February 7, 2007 6:05 PM

subbed 100 SDHP's
50 thrusters
30 pullups
8:06

Comment #273 - Posted by: Hobby at February 7, 2007 6:08 PM

9:24 as Rx'd

Comment #274 - Posted by: Bill P at February 7, 2007 6:11 PM

32 y/o male
222 lbs
6'4
9:48 as rx'd. Looks a lot easier than it was. I have this metallic taste in my lungs, must be working.

Comment #275 - Posted by: Joe Hamm at February 7, 2007 6:12 PM

WOD:
Run: 10 laps of naden
5 x 10 45lbs thrusters
3 x 10 chins (counterweighted)

time: 50 min

Comment #276 - Posted by: JRG at February 7, 2007 6:17 PM

31yo male
199#
CFWU

as r'x 1000m row(subbed 100sdhp's)
50,45lb thrusters
30 pullups(strict)
17:38

Comment #277 - Posted by: matt t at February 7, 2007 6:21 PM

As RX'd 11:01

Comment #278 - Posted by: Jamison at February 7, 2007 6:26 PM

Male 6'1 #218
As rx'd:
8:06
Broken PU 15 10 5

Comment #279 - Posted by: ounded Buffalo at February 7, 2007 6:26 PM

9:20

Comment #280 - Posted by: tjo at February 7, 2007 6:31 PM

800M, 5 minutes on stairstepper, 50 thrusters, and 30 pullups, no time, under 20 minutes

Comment #281 - Posted by: Jross at February 7, 2007 6:36 PM

15:37
thrusters:20-15-15
pull-ups:8-5-3-3-3-3-3-2

Comment #282 - Posted by: phillip bwt 174 at February 7, 2007 6:37 PM

8:59 as Rx'd

Thrusters were the weak point today. Legs are so sore form the last two days, just could not make them work faster. Great row and good pullups.

Comment #283 - Posted by: a noble at February 7, 2007 6:47 PM

1800

took me a while to get use to the rower since ive never done it before. would have done much faster if i new how the rower worked.

Comment #284 - Posted by: Terdinthebush at February 7, 2007 6:55 PM

AS RX'D! 11:57

Row 1000M 4:23
50 x 45# Thrusters (40/10)
30 x Pull ups (10/10/5/5)

Comment #285 - Posted by: Laurar at February 7, 2007 7:16 PM

Age 19
BW: 150

16:00 as R'xed.

Comment #286 - Posted by: Ben Adler at February 7, 2007 7:17 PM

13:35 I should have been under 12' but my thighs were smoked from the last two days.

Comment #287 - Posted by: Z Barrow at February 7, 2007 7:17 PM

--"Jackie":

Sub'd:

SDLHP 25, 25, 15, 10
Thrusters broken into 5s
"Bar work"

I now realize I missed 10 SDLHPs.

23:40

--

Comment #288 - Posted by: AG at February 7, 2007 7:18 PM

--"Jackie":

Sub'd:

SDLHP 25, 25, 15, 10
Thrusters broken into 5s
"Bar work"

I now realize I missed 10 SDLHPs.

23:40

--

Comment #289 - Posted by: AG at February 7, 2007 7:23 PM

jackie 13:00
3:31.9 1k row
50x45lb TH
30 x PU w/Theraband

Comment #290 - Posted by: fmb at February 7, 2007 7:32 PM

--Correction to the 2 posts above:

SDLHP: 25, 25, 25, 15, 10

Still silly from "Jackie"

--

Comment #291 - Posted by: AG at February 7, 2007 7:33 PM

41 yom 6'1" 197

CFWU
9:59
sub'd 100 SDL
Thrusters 25,15,10
standing PU's

Comment #292 - Posted by: Tom J at February 7, 2007 7:35 PM

29:30

still struggling with pullups.

great workout, thanks coach!

Comment #293 - Posted by: Tiburon at February 7, 2007 7:38 PM

F/29/139

11:45

Comment #294 - Posted by: Laurie at February 7, 2007 7:40 PM

Great video Annie, your an awesome athlete, and I was pleased to get great instructions from you and all the crossfit girls, please continue to inspire us all. And Greg, your still my role model, but I'm coming for you. By the way thanks for teaching me how to kip in San Diego.

M, 32y/o, 6'1", 200lbs
100 SDHP, 45lbs
50 Thrusters,45lbs
30 Kipping pull-ups
15:42

Comment #295 - Posted by: Tron at February 7, 2007 7:40 PM

6:46 as rx'd
smoked me....

Comment #296 - Posted by: AFT at February 7, 2007 7:45 PM

bw: 185

As rx'd: 8:50

Comment #297 - Posted by: Rick510 at February 7, 2007 7:46 PM

13:00 as rx'd

row: 3:30 avg 305 watts
thrusters: 4:23 broken at 15 and fewer reps
pullups: 5:07 broken at 9 and fewer reps

Notes: First time doing Jackie. lost some time in transitions. Row time not bad since I have a mild flu.

Comment #298 - Posted by: jeftyg at February 7, 2007 7:46 PM

What's the name of that song?

-Jason

Comment #299 - Posted by: Jason Lopez-Ota at February 7, 2007 7:51 PM

100 SDHP - 45 pounds
50 Thrusters - 45 pounds
30 pullups

Time 10:36

Comment #300 - Posted by: Jeff R at February 7, 2007 7:51 PM

M/26/180
CFWUx3
WOD as Rx'd
8.28

Comment #301 - Posted by: Tom N. at February 7, 2007 7:52 PM

21/6'3"/230

3:30 - sub SDHP (100)
3:20
recon ron program for pullups

Comment #302 - Posted by: JakeR at February 7, 2007 7:53 PM

33 180 lbs male
as r'xd
15:56
time botched due to crowd in the gym.
Swim 10-9-8-7-6 min. Is it bad to double up with endurance work? Before I started cf I was primarily an endurance athlete.

Comment #303 - Posted by: blainej8891 at February 7, 2007 7:58 PM

7:12

Comment #304 - Posted by: Kyle Felmley at February 7, 2007 8:43 PM

age 40
bwt 212#
time - 8:05

Comment #305 - Posted by: MSR at February 7, 2007 8:52 PM

42lbs
11:42

Comment #306 - Posted by: Krista J. at February 7, 2007 8:56 PM

actually used 27lbs

Comment #307 - Posted by: Krista J. at February 7, 2007 8:57 PM

as rx'd 10:17

Comment #308 - Posted by: Phil Sarris at February 7, 2007 8:58 PM

First WOD since last Friday- enjoying my leave, packing for move, and being chicken of single digit weather.

WU- 1 mi run on treadmill; 12lb med ball SU- 20,20,20.

Sub-First 10 PU were jumping, then 10 asst @ 20lbs; 10 asst @ 50lbs.

15:21
Must learn to kip!

Comment #309 - Posted by: ChristineInIL at February 7, 2007 9:10 PM

"JACKIE"
subbed jumping pullups after kips gave out, otherwise as Rx'd (11:04)

Comment #310 - Posted by: stan k at February 7, 2007 9:14 PM

7:24

Comment #311 - Posted by: Gabe at February 7, 2007 9:23 PM

I can't ussually do the WOD on the same day due to coachng commitments. But I happened to finish up and be by my university gym that has a C2 rower so I thought... I'll do it.

As Rx'd 9:53

50 yo, 175 lbs

Comment #312 - Posted by: Tony at February 7, 2007 9:48 PM

15:35

Comment #313 - Posted by: Mojo at February 7, 2007 10:06 PM

11:12 as RX'd

Comment #314 - Posted by: Mark Brinton at February 7, 2007 10:18 PM

Adc
7.52
as Rxed

Row Split Drag 3
1000m 3.39.8 25
20kg Thrusters 25,15,10
Kipping Pull Ups 20,5,5

Alena
11.49

8kg DBs Thrusters
Kipping Neutral Grip Pull Ups

Comment #315 - Posted by: Adc (CrossFitSydney) at February 7, 2007 10:28 PM

10 min as rxd. 3:50 for the row, around 4 or 5 for the thrusters and the rest on kipped pullups. did 10 extra strict ones after WOD cause i felt like i cheated with the kipping.

Comment #316 - Posted by: Schactler at February 7, 2007 10:28 PM

1000M row 3:30.5
50 Thrusters @ 45#
3 dead hang pullups + 27 jumping pullups

Time = 11:03

Comment #317 - Posted by: Brian V at February 7, 2007 10:30 PM

Legs are smoked from the past couple of days.

1000m row - 4:19
50 x 45# thrusters (sets of 10)- 7:18
30 'strict' pull-ups very broken set - 13:33

Total time: 25:12

Comment #318 - Posted by: David P at February 7, 2007 10:44 PM

9:27

Thruster broken, 20,20,10

Pull ups (kipping) broken, 10,10,6,4(jumping)

I've started to get better at the kip, now I can't hang on to the darn bar.

Comment #319 - Posted by: Tom M. at February 7, 2007 11:02 PM

male 50yo 185lbs 5'9

11:35 as RX'd

++++++++++++++++++++++++++++++++++++++

Comment #320 - Posted by: Ray Rosales at February 7, 2007 11:21 PM

BW=150.

9:45

-D.

Comment #321 - Posted by: Dan Silver at February 7, 2007 11:32 PM

been doing CF since December, first time posting:

M/31/BW:155

CFWU: 3 rounds/15 reps

WOD: 15:23
1000m row
Thrusters: 20, 15, 15
Pullups: 15, 10, 5

Comment #322 - Posted by: jhk at February 8, 2007 12:19 AM

no time for proper warm-up (there's always a price to pay for that)

wod subbed 100 sdhp for row 1000m
total 13:48

then ran 5k, and another 30 pullups

Comment #323 - Posted by: LMD_matt at February 8, 2007 12:28 AM

9:45 sub 800m run for row
2x25 thrusters
1x10,1x8,2x6 pull-ups kipping

Comment #324 - Posted by: dan325 at February 8, 2007 2:29 AM

1000m row (2:05pace)
20 thrusters, 7.5kg dumbells
20 assisted pullups (110?)

8minutes and some

Comment #325 - Posted by: Paolo at February 8, 2007 2:41 AM

CFWUX2

Sub SDLHP for rows, jumping/assisted pullups.

A shade under 20 minutes.


Comment #326 - Posted by: meyerj at February 8, 2007 3:16 AM

37yo160#male

17:36 as rx'ed

Comment #327 - Posted by: FirefighterJimmy at February 8, 2007 4:30 AM

10:54
as Rx'd

Comment #328 - Posted by: TomO at February 8, 2007 4:42 AM

Subbed SDLHP x 100
Thrusters x 50
Pullups(kip) x 30

age 45, wt 220 Time 11:01

and then slept!

Comment #329 - Posted by: kpetz at February 8, 2007 4:57 AM

M/38/185

As Rx'd:

10:35.

Aiming for an 8-handle next time out.

More better faster

Comment #330 - Posted by: Marty at February 8, 2007 5:17 AM

25/m 185#

100 sumodeadlift high pulls: 4:01
50 45# thrusters: 3:09
30 pullups: 3:25

Total Time: 10:36m

Comment #331 - Posted by: Kevin C at February 8, 2007 5:30 AM

12:30

Comment #332 - Posted by: nsb at February 8, 2007 5:39 AM

26/6'6"/180lb
CFWUx3 (no pull-ups; 10 ring dips)

Jackie as Rx'd
15:50

Comment #333 - Posted by: Woody at February 8, 2007 5:50 AM

2 Mile Training Run
15:44
WOD
13:00 as RX'd

Comment #334 - Posted by: dyagg at February 8, 2007 5:54 AM

BLAINE#303:

triathlons have been my focus - but this off season i did only crossfit. now i am starting to fit in some easy bikes, runs, swims so i can end up training both crossfit and triathlon for hopefully good power and strength over distance this spring/summer. what's your plan? i'd like to hear another point of view.

Comment #335 - Posted by: Laurie at February 8, 2007 5:58 AM

11:08

Comment #336 - Posted by: JohnP at February 8, 2007 6:08 AM

As rx'ed

11:25

Comment #337 - Posted by: DC Steve at February 8, 2007 6:09 AM

13:05

Comment #338 - Posted by: Markus at February 8, 2007 6:09 AM

BW 59kg

20kg SDLHP x 100
20kg thruster x 50
JPUs x 30

18:00

Comment #339 - Posted by: Alicia Z at February 8, 2007 6:14 AM

37/180
cfwux3
as rxd..12:02

Comment #340 - Posted by: claude at February 8, 2007 6:17 AM

DDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD
11:37
DDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD

Comment #341 - Posted by: DOMINICK at February 8, 2007 6:23 AM

M 50 69 180 CFT 695
9:00 exactly

Comment #342 - Posted by: monroe at February 8, 2007 6:28 AM

Jackie as rx'd

8:12

Comment #343 - Posted by: TMar at February 8, 2007 6:28 AM

Erin: 11:00 as Rx'd
Mike: still sick

Comment #344 - Posted by: Mike in the Ro at February 8, 2007 6:43 AM

210lb male 29yrs old
8:16 as rx'd
8:21 second time through

Comment #345 - Posted by: salami at February 8, 2007 6:46 AM

23m/5'9"/184

cfwu X 2 - pu
Subbed sdhp's for row

22:20

Comment #346 - Posted by: FangsOutDon at February 8, 2007 6:52 AM

47 yr/old 200lbs

CFWUx3 sub push-ups for squats & pull-ups

W.O.D.
12:25 as Rxed

dead hang pull-ups
thrusters between the ceiling joists
(only hit once)

ratt

Comment #347 - Posted by: water-ratt at February 8, 2007 7:14 AM

7:55 as rx'd.....

Comment #348 - Posted by: BobM at February 8, 2007 7:22 AM

1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups
16min 49sec

Comment #349 - Posted by: Eddie Laubengeyer at February 8, 2007 7:35 AM

7:12 as rxd

Comment #350 - Posted by: jpf at February 8, 2007 7:37 AM

Jackie as Rx'd: (09:32)

Comment #351 - Posted by: Matt Fullerton at February 8, 2007 7:58 AM

15:11 for 33 y/o male

3:38 rowing

thrusters in two sets of 25

p/u: 12, 5, 6, 6, 1

Comment #352 - Posted by: greenwombat at February 8, 2007 8:06 AM

34 yo male, 165 lbs

sub sdhp X 100, with 45 lbs
rest as presecribed

11 minutes flat

Comment #353 - Posted by: Martin Cloutier at February 8, 2007 8:07 AM

cfwu x 3

45lbs x 100SDHP
45lbs thruster x 50
pullups x 30

10:50

the sdhp once again burned my forearms, next time under 9min

Comment #354 - Posted by: Brett_nyc at February 8, 2007 8:07 AM

M, 6'2", 220
CFWU, practice DLs

MU mod Jackie:
Stairmaster 4 mins/31 floors
45# thrusters, 30 PU
9:32

Comment #355 - Posted by: apolloswabbie at February 8, 2007 8:08 AM

8:46

Comment #356 - Posted by: Kevin gp at February 8, 2007 8:25 AM

Age: 41
BW: 166

CFWUx3

as Rx'd: 8:56

Comment #357 - Posted by: OCMike at February 8, 2007 8:32 AM

as RX'd

10:23
A little disappointing, I was aiming for sub-10, but at the end I just didn't have enough strength to do the last couple sets of PUs in groups of more than 2 or 3.

Comment #358 - Posted by: Tom (M/19/168#/6'1") at February 8, 2007 8:32 AM

14 min.
40 lb thrusters.

Comment #359 - Posted by: Mickgee at February 8, 2007 8:56 AM

TSCHANZY 44YOM 170LBS


SUBBED 100 HIGH SUMMO PULLS FOR 1000M ROW

12:08

Comment #360 - Posted by: Tschanz at February 8, 2007 9:19 AM

RX'D with for real for real pullups
34 male 200 Lbs
8:46
Sewickely, PA YMCA

Comment #361 - Posted by: Aaron P. at February 8, 2007 9:35 AM

Jackie

8:49

Comment #362 - Posted by: Dustin W at February 8, 2007 9:39 AM

as rx'd
14:46

Comment #363 - Posted by: Brawny at February 8, 2007 9:39 AM

CFWUx3 (-pull-ups, subbed ring dips for regular dips)

As Rx'd
13:20

Comment #364 - Posted by: Mary Ann at February 8, 2007 9:41 AM

CFWUx1
subbed 100 sdhp (3:50)
50 45lb thrusters (7:40)
30 jumping pullups
total 9:10

Comment #365 - Posted by: Flynn at February 8, 2007 9:46 AM

7.42 as rx'd
row: 3.55
thruster: 25, 15, 10
pull-ups: 20, 10

Comment #366 - Posted by: Mike_h at February 8, 2007 9:54 AM

First time poster, been xfitting for a while now and faithful at reading the boards but never posted. Jackie is one helluva work out - I went to the gym at my school to do her so I don't have a time (I hate waiting for equipment). Anyhow, wanted to say hello to all you xfitters out there!

-Dan

Comment #367 - Posted by: DanAncheta at February 8, 2007 10:04 AM

33 / 228#

subbed 100 SDHP, jumping pull-ups.

10:45

Comment #368 - Posted by: vggolfpro at February 8, 2007 10:11 AM

Cool site and fantastic videos. Has helped me as a homebound papa (hard to maintain a good work out schedule with two babies at the house and do not feel right leaving mama to do all the baby care). Cant wait til they are older so we can work out all together.
Nice thing about cross fit is it avoids the trap of so many regimens that you must do exactly as prescribed. this is a nice all body system which is wide open to substitutions. So you can work out with what you have.

Btw if someone is ready to toss away their C2 call me.. .I will take it off your hands! :-) or just tell me when your bulk trash day and I'll be by!!

Comment #369 - Posted by: Helmut at February 8, 2007 10:14 AM

9:37 as rxed

Comment #370 - Posted by: MurphIZ at February 8, 2007 10:20 AM

9:31 as Rx'd.

Comment #371 - Posted by: Jamie W. at February 8, 2007 11:12 AM

20:19

Planned on 2 sets; 50 SDHPs, 25 thrusters, 15 pullups

1st set good, 2nd set very broken

Comment #372 - Posted by: robp at February 8, 2007 11:21 AM

done as rx'd
subbed last 5 pullups for jumping pu's
8:20 ( thanks to dyer yelling{motivating} at me)

Comment #373 - Posted by: scool at February 8, 2007 11:42 AM

1000 meter row
30 45 pound thrusters
20 pull ups

14:45 8 of the pull ups were assisted by 20 lbs

Comment #374 - Posted by: ManOrAMouse at February 8, 2007 11:58 AM

185lbs 30 yrs

subbed 100 summo deadlifts for rows
everything else as rx'd

13:01

Comment #375 - Posted by: Travis Starks at February 8, 2007 12:14 PM

14:16
Head hung in shame...

Comment #376 - Posted by: Spider Chick at February 8, 2007 12:30 PM

Nice work Ben. The 1000m row is a lot easier than what you did.
Took me 10:20 this afternoon. 4:00 row/3.11 thrusters/ 3.07 pull-ups (all kipped)

My legs were weak from losing my squash game yesterday.

Comment #377 - Posted by: hoddy2000 at February 8, 2007 1:00 PM

38/m/147

Sub'd 100 SDHP (45#) for row.
Rest as rx'd

9:15

Comment #378 - Posted by: Will L at February 8, 2007 1:01 PM

BW 168 Age 38
17:00 Rx'd
wife second workout
Puppy version 15:00

Comment #379 - Posted by: coop at February 8, 2007 1:32 PM

Stopped in to Crossfit Ann Arbor (www.hyperfitusa.com) today while visiting MI from warm and sunny FL. Doug Chapman has an awesome gym and my deepest gratitude for allowing me to squeeze one in while on vacation!

Age 31
BW 178

CFWU Light x 2

"Jackie" as rx'ed:
9:34

Got some ideas on how to shave my row time by a minute or two that I will try next time.

Thanks again, Crossfit-Ann Arbor, for the hospitality and the good ideas for future workouts.

Comment #380 - Posted by: Dan D at February 8, 2007 1:40 PM

11:48
subbed 65# thrusters
PU were all Jumping and broken

Comment #381 - Posted by: *************TJ************** at February 8, 2007 1:44 PM

schwinn airdyne v. row
9:45

Comment #382 - Posted by: rusty at February 8, 2007 1:47 PM

17:19
1000m row
#45 thrusters - broken
jumping pu - broken

1 mile swim after Jackie did me in.

Comment #383 - Posted by: gecko at February 8, 2007 2:02 PM

9:18

(1000M row: 3:50; 50 thrusters at 45# broken, 30 pu broken)

OPT: Holy M***f**kin' Moly. That time is sick.

Comment #384 - Posted by: Tommy A. at February 8, 2007 2:03 PM

BRANDY:female
BWT:185
TIME:20:25:84

Comment #385 - Posted by: Brandy at February 8, 2007 2:07 PM

Tim: as rx'ed, +18# weight vest

"Pleasingly Plump Jackie"
10:08

Comment #386 - Posted by: Tim T at February 8, 2007 2:07 PM

#201: See the Performance Menu, issue #23, for a lengthy discussion of Crossfit-style workouts for Rugby Union players.

http://performancemenu.com/freeissue/index.php?show=download&issueNum=23

If you have never before read the Performance Menu, they will send you an issue for free. I suggest #23 as it has the Rugby Union bits.

Hope this helps,

-t

Comment #387 - Posted by: Tim T at February 8, 2007 2:11 PM

26yo/M/68kg

"Jackie"
1000m row
50 thrusters, oly bar
30 pullups

7.12 PR

Comment #388 - Posted by: monkeyboy at February 8, 2007 2:14 PM

Sub'ed

800 run for rows

11:10

Comment #389 - Posted by: JLW at February 8, 2007 3:09 PM

"Jackie"

For time:
100 - 16 kg. barbell sumo deadlift high pulls
50 - 20 kg. Thruster
30 Pull-ups

Ouch! Had a killer no-gi class tonight with lots of takedowns and squating and currently fighting a chest infection. No excuses, though!

Time: 14.54

Comment #390 - Posted by: Christina Sklebar (Fraquelli) at February 8, 2007 3:35 PM

Hello everyone!

100 - 20 kg. barbell sumo deadlift high pulls
50 - 20 kg. Thruster
30 Pull-ups

Wish I could have had more unbroken pull ups was dead after SDHP's

Time= 10:54

London Crossfitter!

Comment #391 - Posted by: Lorenzo F at February 8, 2007 3:50 PM

bw 205
age - 18
height - 5'5"

thrusters - 5 mins scaled to 55 lbs
row - 5 mins
pullups - 7 mins
Total - 17 minutes

Comment #392 - Posted by: Derick from Ottawa at February 8, 2007 4:24 PM

Anthony (BW=180)
Notes: as rx'd
Time: 8:27 (1:04 PR)

Jodi (BW=102)
Notes: as rx'd
Time: 11:33 (1:50 PR)

Comment #393 - Posted by: Anthony Bainbridge at February 8, 2007 4:25 PM

40M/5'8"/180

11:13 as Rx'd

Comment #394 - Posted by: Matt M at February 8, 2007 4:59 PM

61, BWT 283. "Jackie"

For time:
1000 meter Row
45 pound Thruster, 50 reps (25/25)
30 Pull-ups (10/10/10- jumping, kipping, grunting, groaning and cussing--but unsupported.)
17:50

Comment #395 - Posted by: peejay2 at February 8, 2007 5:21 PM

9:42 as rx'd

Comment #396 - Posted by: JQR at February 8, 2007 5:25 PM

OH, forgot to mention----thanks mucho for the videos--not only educational, but motivational! Great job, coach!

Comment #397 - Posted by: peejay2 at February 8, 2007 5:26 PM

M/37/175

As Rx'd

time: 11:09

Fun workout. Also added BWT Bench press 5 sets of 5, some medicine ball pushups, and a little ab and lower back work. Just back after a week and a half off for vacation. Tried to run a bit every other day and do pushups whenever the opportunity arose. Also discovered the best coffee ever: 100% Kona Peaberry, dark roast. Stuff is unreal.

Comment #398 - Posted by: Chris M at February 8, 2007 5:54 PM

29/180/5'11"
12:00 as rx'd, dead hang pullups

Comment #399 - Posted by: Josh K at February 8, 2007 6:03 PM

A day late...

M/20/161

As RX'ed:
13:45

Comment #400 - Posted by: DJ at February 8, 2007 6:05 PM

7:46
Good row, thr 2x25, ch 3x10

Comment #401 - Posted by: roberge at February 8, 2007 6:20 PM

9:38 as rx'd

Comment #402 - Posted by: Brandon C at February 8, 2007 6:27 PM

10:34 as rx'd.

Comment #403 - Posted by: Paul Si at February 8, 2007 7:06 PM

Subbed 100 SDHP

10:41

Comment #404 - Posted by: df404 at February 8, 2007 7:26 PM

14:30
wu=30 min easy stair climber level 12

Comment #405 - Posted by: gregev at February 8, 2007 9:02 PM

20/male/155 lbs

"JACKIE" as prescribed in 8:38
The row was 3:42, and I broke the thrusters and pull-ups 23-15-12 and 17-13, respectively.

These past few days are amounting to some real leg burners!

Comment #406 - Posted by: Alexander Hall at February 8, 2007 10:19 PM

7:40 as rx'd

Comment #407 - Posted by: Deli at February 8, 2007 10:30 PM

13:52
no assistance on pullups

Comment #408 - Posted by: Timmy T at February 9, 2007 5:41 AM

m 34 bw 164

Did a bootcamp style class before this workout.

As rx 8:23 :) Sub 10!!!!

Row about 4:10 and remainder about 4:10.
Lost some time on the last 10 pull ups. Those last 10 were a killer!

Comment #409 - Posted by: dandny at February 9, 2007 7:24 AM

i don't know the time but i'm happy i did 100sdhp 50 thruster 30 pull ups in sets

Comment #410 - Posted by: juan at February 9, 2007 7:37 AM

Subs: Partial chins, still working on full extension.

12:58 (Row: 5:07)

Comment #411 - Posted by: cso at February 9, 2007 7:54 AM

15:10
subbed SDHP x 100 for the row.

Comment #412 - Posted by: nickB at February 9, 2007 8:26 AM

CFWUx3 -pullups & OHSQ

Row, 45lb thruster, assisted pullups, black jump stretch band.

14:46

Comment #413 - Posted by: SueAnne at February 9, 2007 8:58 AM

37 yrs young / 66" / BW 160 lbs
8:34 as rx'd

Comment #414 - Posted by: Jason at February 9, 2007 9:02 AM

CFWUx3
10:45
breakdown:
3:54 rowing
25-15-10 Thrusters
11-10-6-1-1-1 PUs (should have skipped the PUs in the warmup)
You know, on 061228 we did 3 rds of this! Scary!

Comment #415 - Posted by: Doug at February 9, 2007 10:43 AM

11:25 (4:16 was the row time)

Comment #416 - Posted by: Candace at February 9, 2007 11:22 AM

11:18 after 30 jumping pullups
13:39 with 60 jumping pullups

last time 061106 - 15:48 with 60 jumping pullups

Comment #417 - Posted by: Nick E. at February 9, 2007 12:13 PM

As rx'd
11:25

Comment #418 - Posted by: Patty G at February 9, 2007 12:43 PM

Jackie, using 2x 10 kg dumbells for thrusters: 11 min round.
Hvae fun, Johan

Comment #419 - Posted by: Johan Nederhof at February 9, 2007 12:49 PM

Troop
row=3:50
thrusters: 30/20
kipping pu's: 25/5
=9:22

Scott
=16:30

Comment #420 - Posted by: Trooper at February 9, 2007 1:21 PM

10:03 as rx'd

Comment #421 - Posted by: broot at February 9, 2007 2:21 PM

as rx'd; 9:20 including about 0:35 to 0:40 run from upstairs rower to downstairs thruster and pu bar in weight room. Thrusters 20-15-15, Pull-ups 16-8-6, all kipping.

Catching up, having done wall ball, lunge, towel pull-up suck-fest and 5x5 back squats yesterday pm. I think I'll wait for Saturday for the 10K! and maybe another double-up.

Comment #422 - Posted by: ScottH at February 9, 2007 2:24 PM

"jackie" two rounds.

Round 1 as rx'd
11:15

Modified bodyweight.com 4 minute challenge

Round 2
800M run
45# thruster
30 jumping PU
10:11

Toast...

Comment #423 - Posted by: bingo at February 9, 2007 2:30 PM

I actually ran on this day so I did this on 070209.

as rx'd
11:13

Comment #424 - Posted by: ut steve at February 9, 2007 2:30 PM

stephane 195\29
As Rx'd time: 9:08

Comment #425 - Posted by: stephane briand et Marie-Pierre at February 9, 2007 2:44 PM

CFWU x 2

Jackie as Rx'd
9:56

Comment #426 - Posted by: Dave W. at February 9, 2007 2:56 PM

29/m/174

Jackie as rx
9:34

Comment #427 - Posted by: daniel at February 9, 2007 4:00 PM

40; BW= 165
"Jackie"
as rx'd
9:25

Comment #428 - Posted by: Daws at February 9, 2007 4:02 PM

170 lbs.

as rx'd

11:00

Thrusters killed me.

Comment #429 - Posted by: Aaron at February 9, 2007 4:18 PM

as rx'd 9:29

Comment #430 - Posted by: Kaala at February 9, 2007 4:44 PM

Charity-Subbed 35# thrusters 8:59
Jeff-7:46 as rxed PR

Comment #431 - Posted by: JEFF AND CHARITY at February 9, 2007 6:08 PM

20 minutes. Only did 10 pull ups because thumb started tingling, didnt want to injure it.

Comment #432 - Posted by: Micah at February 9, 2007 6:42 PM

as rx'd
10:47

Comment #433 - Posted by: photoman at February 9, 2007 8:37 PM

M/32/170

CFWU

Modified WOD as follows:

1 mile run (6:04)
45lb thrusters x 50
30 pullups

10:59

Comment #434 - Posted by: LMD_Mike at February 10, 2007 11:34 AM

16:05

Comment #435 - Posted by: Hari at February 10, 2007 4:15 PM

Joey:
rx'd 14:45

Paul:
rx'ed
-120lb pull-ups

Marcy:
rx'd
-?? pullups

Andrea:
sub lat-pull downs for pullups

Comment #436 - Posted by: Wichita at February 10, 2007 4:42 PM

15:28

Comment #437 - Posted by: Ellen S at February 10, 2007 5:12 PM

Marie - 100 SDHP's with 30 lbs., 50 Thrusters with 30 lbs. No pullups. - around 13 minutes.

Comment #438 - Posted by: Brandon C at February 11, 2007 6:49 AM

On 10 Feb

11:21

1000m was 4:17; pullups are still the big time consumer.

Comment #439 - Posted by: clementhe at February 11, 2007 7:47 AM

cfwu x3 - pullups

15:45 (pullups @ -80)

Comment #440 - Posted by: rfs at February 11, 2007 8:04 AM

11.30 2 wod after 3 weeks of cold...

Comment #441 - Posted by: Grapppler at February 11, 2007 8:38 AM

9:50

Comment #442 - Posted by: Ben L at February 11, 2007 9:04 AM

Olivia
14.40
30lb thrusters

Comment #443 - Posted by: Mike_h at February 11, 2007 8:09 PM

7:24

Comment #444 - Posted by: charley at February 12, 2007 5:59 AM

CFWUx3
rowing 3:33
rest 7:45
tot 11:18

Comment #445 - Posted by: Luca Z. at February 12, 2007 11:30 AM

12:30 as rx'd

Comment #446 - Posted by: Kevin Scott at February 12, 2007 1:38 PM

CFw/u minus pullups.
11:18

Thanks Coach and Lauren

Comment #447 - Posted by: Mark Sampson at February 12, 2007 2:39 PM

Rx'ed 8:40

Comment #448 - Posted by: Monte at February 12, 2007 4:51 PM

Team Lakeland
Neil Subb'ed SumoHLD for row: 13:45

James Sub'ed SumoHLD for row. 35lb Thrusters and 20 Pull-ups: 13:50

Comment #449 - Posted by: Neil at February 12, 2007 6:15 PM

30/156
As rx'd
10:52

Comment #450 - Posted by: Michael Theesfeld at February 12, 2007 6:39 PM

My first time for "Jackie". I think of ones like this when people say they don't have time to work-out!
160 strokes on rower(4:10)
otherwise as rx'd
9:52

Comment #451 - Posted by: firedave at February 12, 2007 7:14 PM

missed posting 02-05-07 wod on correct day.
20 pound wallball, 25 shots(subbed 22#/9'target)
100' walking lunges
15'rope climbx3 (subbed 25 towel pullups)
27:48
Boy, that (I) sucked as bad as I thought it(I) would..after 4 days off w/ flu

will post Jackie tomorrow (02-13-07)

Comment #452 - Posted by: G.Luke at February 12, 2007 7:22 PM

11:25
Subbed GHD Situps for Pulllups - Elbow dinged badly enough to take a break from PUs for while.

Comment #453 - Posted by: Baron at February 12, 2007 7:44 PM

11:25
Subbed GHD Situps for Pulllups - Elbow dinged badly enough to take a break from PUs for while. 3:53 for the 1K row. Zapped legs enough to make thrusters hellish.

Comment #454 - Posted by: Baron at February 12, 2007 7:45 PM

17:00 flat.

Subbed 100 (45#) SDHPs for the 1K row.
The SDHPs killed me. Powered thru the rest w/o a hitch.

Comment #455 - Posted by: Bill Stock at February 13, 2007 5:35 AM

7:40

1000 m on lifecycle rower went by too fast so did 4 minutes

thrusters broken 31, 10, 9
pull-ups unbroken

followed up with concept 2 1000M in 4 minutes to validate the lifecycle event

Then 5-6 consecutive one minute rounds of bridges, bag work, etc.

Comment #456 - Posted by: kramer at February 13, 2007 6:54 AM

20y/o male 215#

I dont know how far I went on the row but I did it for 4 min
thrusters were broken 30 - 20
pullups were broken 10 10 15 5

total time was 13min

(I did the other filthy 50 yesterday so that probably didnt help my time today)
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions)

Comment #457 - Posted by: firemcghee at February 13, 2007 1:26 PM

Jackie

9:54

Mike Donnelly

Comment #458 - Posted by: rosceaux at February 13, 2007 5:31 PM

approx 10min

Comment #459 - Posted by: Joe G at February 13, 2007 5:58 PM

cfwu x3 (-pullups)
Jackie as rx'd
1000m row 4:29
45# thrusters(20+15+10+5) 8:48
pullups(15+10+5) 11:22
1st time w/jackie

Comment #460 - Posted by: G.Luke at February 13, 2007 6:53 PM

Forgot to post my time in a timely manner:

23/M/6'0"/165#

45# SDHP, 100 reps, subbed for rowing, all else as Rx-ed
9:35

Comment #461 - Posted by: SLO Bryan at February 13, 2007 7:53 PM

(done 2/13/07)
7:13...HR avg 163 max 178
50% Jackie: 50 SDHP's, 25 thrusters & 15 p/u's

Comment #462 - Posted by: Mike Scott at February 13, 2007 11:32 PM

45# SDHP 100 reps
rest as rxD
SDHP 3:36
Thrustr 6:32
complete 8:47

Comment #463 - Posted by: Jdrushal at February 14, 2007 5:55 AM

Age 35
BW 186

14:49, as Rx'd.

Comment #464 - Posted by: Tim in VT at February 14, 2007 10:32 AM

age 17 bw 165

8:59 as rx'd
didn't go all the way down on thrusters because knee and hip were sore.

Comment #465 - Posted by: Chris S at February 14, 2007 4:28 PM

m/ 29 yoa/ 6'1"/ 255 lbs.

1. A.M. Cardio
30 incline walk on treadmill

2. Warm-Up
8 hours of police impact weapons training

3. "Jackie" Modified as follows:
- 100 Sumo Deadlift Hi-Pulls @ 45 lbs.
- 50 BB Thrusters @ 45 lbs.
- 30 Kipping Pull-Ups

Time: 15:00. Time kept on a wall clock due to lack of a stopwatch.

4. External Shoulder Rotation
3x 12 with rubber tubing

5. Static Stretching
10:00

Comment #466 - Posted by: Shootfighter at February 14, 2007 6:43 PM


13.44

Comment #467 - Posted by: Z at February 16, 2007 3:58 AM

44, 5'11", 202lbs
21:27
-sub sdhp
-multiple broken sets on all 3 exercises: 36 on 1st set of sdhp, 15 on 1st of thrusters; pullup sets were 5,5,5,3,3,1,1,1,1,1,1,1,1,1

Comment #468 - Posted by: hammy at February 16, 2007 8:47 PM

ON 070217
33M185

1st Jackie
As Rx'd

Row, 4:29
Thrusters 10*5, 5:21
p-u 6*4,3,3, 5:08
after alot of suckin' wind, 14:58

and I'm getting closer to the rest of y'all.
soon I should be doing WOD with the emphasis on the D for daily!

Comment #469 - Posted by: JUS at February 19, 2007 3:08 PM

39m
72/220
as RX'd
4:05 Row
1:35 Thruster
4:15 30 x P/u- not efficient at kip pull-ups

Comment #470 - Posted by: will huff at February 21, 2007 1:03 AM

As rx'd, but forgot to start my stopwatch and didn't realize it until the end. 4:00 for the rows from the time on the row machine, and did the thrusters unbroken and the pullups in 3 sets, so I'd guess 10-12 minutes total.

Comment #471 - Posted by: Dave at February 21, 2007 5:44 AM

************************ 02/22/07

17:07

Comment #472 - Posted by: TommyKrackCorn at February 22, 2007 4:21 PM

coudln't do it... because previous day's workout was disastrous

5x5 back squats
and the Lunges.. Ropeclimb... and thrusters

killer!

Comment #473 - Posted by: Anthony from Ottawa at February 25, 2007 6:07 PM

About 12 minutes
70 SDHP
50 Thrusters
30 PU's on Gravitron with minimum assistance

Comment #474 - Posted by: NYCRaider at February 27, 2007 6:00 AM

23:10

100 SDHP (45lbs)broken sets--40, 30, 20, 10
50 Thrusters (45lbs barbell)--sets 20, 20, 10
30 Pull-ups (90lbs assist from Gravitron)sets 10, 5, 5, 5, 3, 2

Comment #475 - Posted by: Gravy at February 28, 2007 5:38 AM

Modified CFWU x 3
5 x 45# ohs
10 x sit-up
10 x back-extension
6 x bar dip

500m row = 2:00

"Jackie"

For time:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups

Total time = 14:05

Notes: Row in 3:38

Comment #476 - Posted by: Nicholas Burgett at March 8, 2007 7:03 PM

m/ 30/ 6-2/ 245

CFWU 2x 15

Jackie Modified as follows:

- 600m Run
- 95 lbs SDHPx 35
- 95 lbs BB Thrustersx 20
- 15 Pull-Ups
- 600m Run
- SDHPx 35
- Thrustersx 20
- Pull-Upsx 15
- 600m Run
- SDHPx 35
- Thrustersx 20
- Pull-Upsx 15
- 600m Run

Time: About 36:00 after stopping to puke on the last run.

Comment #477 - Posted by: Brad Collins at February 5, 2008 2:02 PM

MAWL

M - 11:03 Rx'd. Way too much rest between thrusters.

Comment #478 - Posted by: MAWL at December 2, 2008 7:12 AM
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