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

Thanks!

didnt we just do this one? hahah

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

These videos lately are great. Thanks for efforting.

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

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

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.....

Is there a video for the Row?

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

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

#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

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.

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

thanks

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

#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!

Thanks A Lot Johnny!!!!

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

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

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

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.

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!

#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.

#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?

#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: 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.

#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

#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

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: "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 #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.

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?

3:52
4:38
3:16

11:46 total

#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.

"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!

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

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.

#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

Johnny, too obvious trolling.

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!!

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

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)

36yrs 5'11 170lbs

as rx'd 13.20

Jon

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.

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

#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).

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.

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

bw 151#
9:50

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.

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

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

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!

Jackie as RXD
18:56

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

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

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!

280#'s/43 yom

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

11:20

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.

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.

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

18:39
subbed SDLHP for rowing

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.

26m/197#

15:21

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

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

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

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

13:15 as rxd WITH CONCEPT II ROWER!

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.

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!

Look at my IrAsian sister go!

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.

BW 174

as rx'd

6:46

44yo/225lb/6'1"

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

14:30

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!

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????

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!

#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.

"Jackie"

For time:

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

10:24

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....

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

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.

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

38 yo/175 lb

As RX'd 10:00.

Background music: "Super Sound Racing" by Zeke

WU
row 1K
WOD
9:50

subbed sdhp for rowing

9:02

first time w/ Jackie

Theresa

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

Mark

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

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!

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?

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!

7:42

2 min and 42 second PR

Male 40 / 6' / 187 lbs

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

18 min.

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!!!

#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

10:22

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

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.

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

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

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

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

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.

49/198/6-4

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

#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.

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

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.

#102 KWood

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

Age 30, BW 183#

Subbed SDHP for row & jumping pullups.

11:45.

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...

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

11:04 - used 95 lb. for the thrusters

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

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!

37 bw190

sub'd 100 reps sdhp 45lb

9:18

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

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

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

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

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

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!

9:28

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

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

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.

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!!!

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

12:46 as RX'd

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

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

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.

M/41/180

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

total 10:35

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

as RX'd

12'15 total time.

6:26 as rx'd

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

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.

As rx'd:
7:26

PLEASE ANYONE WHAT SONG IS THAT ON THE VIDEO? THANKS

15:23 sdhp sub for row

Bwt: 135

As Rx'd:

6.54

Try to do it with no breaks next time

Did Nancy as rx'd
16:15

25 yo 6'0" 200#s

First time for Nancy...great stuff

CFWU x 2 -pullups

about 16 minutes, still need new watch

pullups still taking the most time

193#

#135, James

"Love Like Winter" AFI

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.

#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.

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

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.

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

195lb 37yo M

As RX'ed

7:40

7:07
as rx'd

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

bw185
age18

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

8:50, no subs

23/m/170

#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.

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:)

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

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

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

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

subbed 1000M run for the row

total:
11:05

sets broken in the pullups and thrusters

12:04 as rx'd

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!

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)

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!

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

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.

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

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

9:53

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

42yom/165

sub sdhp
everything else rx'd

15:05

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.

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

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:)

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

as rx'd
9.24

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

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

BEN

rx'd

8:07

Male/26/170lbs/6'3

Subbed with SDHP's

Time: 12:32

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

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

as RX'ed

9:40

#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.

M/24/150#

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

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

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

13:05
Subbed SDHP for row

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

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.

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!

14:47 as rx'd.

almost forgot:

m/32/180lbs/6'2.75"

Jeff-7:46 PR

#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.

41/m/210

100x SDHP; 50 45# thrusters; 30 PUs

8:14

#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!

41/m/210

100x SDHP; 50 45# thrusters; 30 PUs

8:14

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.

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.

Subbed SDLHP for row.
100 SDHP
50 Thrusters
30 Pullups

14:53

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

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

44 y/o male/132#/66"

10:14 as RX'd

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

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

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

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

Age 34
BW 146#

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

6:49

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.

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

Jen Sub Jumping Pullups 10:03
Paul 8:31

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

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.

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.

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

45/M/195
RX'd 8:20

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

38yo 155#

"Jackie" as RX'd
13:16

Once again, PUs were the limiting factor.

49 yom; 230#

Did thrusters with 25# db:

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

time: 15:10

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!!! :)

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

You go girl!

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)

100 SDLHP w/ 45#
45# Thrusters
30 pullups

male
46 yoa
193#

20:40

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

"Jackie"

as rx'd 8:06

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

#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.

33/193
10:15

#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.

CFWU
11:13

as rx'd
9:27

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!

#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!

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

8:38

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

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.

60 45# thrusters
25 pull ups
approx 15 min?

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

as Rx'd
time: 00:10:45

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.

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

L is still out with the stomach virus.

Kate

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

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.

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.

CFU then workout as rx'd-9:25

managed to squeak it all in 12 minutes.

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

12:20 as rx'd

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.

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.

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

subbed 100 x 20kg SDHP for rowing

16:36

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

43/200

19:37

As rx'd 13:01

"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!

m/41/5'7"/172

Jackie as rx'd - 9:18

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

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

14:00

"Jackie"

For Time: 8:00

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

B/W 210

14:17 subbed sumos

39/195

subbed SDHP for rows..

12:30

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

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

7:51 @ rx'd.

10:02 as RX'd

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

"Jackie"
As Rx states: 7:59

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

11:52

195#/30yom

subbed 100x45#sdhp for 1k row

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

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.

M/28/230#

8:23 as Rx

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

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

then

135# OHS 4x5

#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.

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)

bw 165#

as rx'd 6min 51sec

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

9:24 as Rx'd

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.

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

time: 50 min

31yo male
199#
CFWU

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

As RX'd 11:01

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

9:20

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

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

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.

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.

AS RX'D! 11:57

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

Age 19
BW: 150

16:00 as R'xed.

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

--"Jackie":

Sub'd:

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

I now realize I missed 10 SDLHPs.

23:40

--

--"Jackie":

Sub'd:

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

I now realize I missed 10 SDLHPs.

23:40

--

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

--Correction to the 2 posts above:

SDLHP: 25, 25, 25, 15, 10

Still silly from "Jackie"

--

41 yom 6'1" 197

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

29:30

still struggling with pullups.

great workout, thanks coach!

F/29/139

11:45

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

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

bw: 185

As rx'd: 8:50

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.

What's the name of that song?

-Jason

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

Time 10:36

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

21/6'3"/230

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

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.

7:12

age 40
bwt 212#
time - 8:05

42lbs
11:42

actually used 27lbs

as rx'd 10:17

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!

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

7:24

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

15:35

11:12 as RX'd

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

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.

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

Time = 11:03

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

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.

male 50yo 185lbs 5'9

11:35 as RX'd

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

BW=150.

9:45

-D.

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