Awright!! New push-pull torture, or should I say pull-push

Hey guys.

What is the sub for the rows if one does not have a rower? It seems like I remember something about sumo high pulls (45lb bar for 100 reps to equate w/ 1000 m). Is this correct?

thanks,
Eric

#2, yes that is correct. Next time check the FAQ page.

Holy crap. Wow, I mean... Holy crap.

Note to all: Don't forget to set your clocks forward 1 hour for daylight savings time. Semper Fidelis

Yeah... I dont think this one is going to be any fun at all, no definately not.

Does anyone have any technique recommendations for the squat thrusters for someone who has long femurs?

#7, uhhhhh, what? How long we talkin' here?

#2 a 1000m row should take approx 100 strokes and anywhere between 3:30 and 4:00 conservatively. If you do the high pulls try and time it correctly at around 25-30 strokes per min to accurately simulate rowing.

Also, for those using C2's, rowers usually set the resistance at 3-4 to simulate the water. The resistance is always fully pegged when I get on an erg in a gym. I guess people think it makes them a man to row at 10...I have no idea.

hmmm, probably the two exercises that kick my butt the most thrown together for 3 rds.

#7 Eric...run whatya brung...
Have a look at the "how-to" videos and slides.

The utmost in restraint prevented a more witty suggestion...whew,

Regards,

300 sumo high pulls are brutal. I'm not looking forward to it.

Thanks for the article on "Rhabdo." It's a "must read." It's easy to see how this would effect many newcomers to CrossFit as this regimen seems to attract those who wish to "dial it up a notch."

When you mix in a driven personality, a challenge, a time standard, anticipation of the next WOD, and a little obsessive-compulsive disorder you get people who want to win and who will push themselves to their limits and beyond.

I am seriously afflicted...

It's a beautiful thing!

Regards,

WOW...this one deserves a benchmark name!!!

The rowing/thrusters combo is one of my favorites! However, I seem to have developed patellar tendinitis over the past few weeks, so I'm wondering if rowing is an ok thing to do (already figured I'd have to make the thrusters shoulder presses!) I'd appreciate any advice from those more qualified than I am to determine what is reasonable and what isn't with this sort of an injury. Seems like running, jumping, and things involving squats are out - do I really have to give up those and the Oly lifts and just focus on abs, back and upper body til this heals?? eek!

Still loving all the new videos, especially since I am now CrossFitting in my garage instead of at the CrossFit gym where I began a year ago.

Thanks in advance for any words of wisdom regarding the knees!

Cynthia

Rhabdo....would that be "Darwinism" for people who's heart (balls) is(are) bigger than their brains??

If you are dizzy and about too (OR DID) crap your pants (and your life is not in danger) ...SLOW DOWN!!!

This is, hypothetically, a marathon not a sprint.

yay 300 SDLHP :(

To me, this is the essence of crossfit. Every muscle is being worked in this one.

To add to this being the distillation of all that is crossfit, it focuses on power, not just work done. i.e. it's not for meters, it's not for total reps. It's for total time.

Goood stuff.

As designated...16:41.60
A bit more transition space/time than I'd have liked.

Last WOD of a 12-week cycle. I'm beat. Time for a week off and a well-earned beer.

David #16

You sound like you row on the water. I think rowers pick a damper setting pretty close to what the boat feels like, and 3-4 is close for most crews. If you row a coxed pair, you'll want a damper higher than 4; a good light eight, and 3 might be too heavy. World records have been set with the damper at #1.

One thing about the heavier damper: it teaches you to pull slower, with more force. Whether this is good for crossfit is open to interpretation. Frankly, o-lifts, etc., seem to happen a LOT faster to me than a rowed stroke. I might consider putting the damper even lower than 3 to increase carry-over between erging and o-lifting/jumping/crossfitting.

You're right, re rounded backs. There are other things involved in rowing on the water, though. Reach is important for hydrodynamic as well as biomechanical reasons, as you know. You can get a little longer stroke by rounding out of your strong position -- especially if you have poor hamstring flexibility (as many collegiate men do). I bet you've seen crews start a race "sitting high" with their backs locked, and as the boat picks up speed and rowers exert less force per stroke, they start to reach more, round more, etc. I'm not saying this is right, just what some rowers do.

IMHO, the most important thing is to have your shoulder-to-hip angle set BEFORE you get to the catch -- whether you do this right out after the stroke's finish or 2" before you get to the catch.

If you're still swinging your shoulders forward AFTER your seat has gone as far forward (towards the erg's fan, or to the stern in the boat) as it will during the recovery, that's when you leave yourelf prone to injury -- especially if you start the leg-drive while your shoulders are still swinging to the fan. I think that's true whether or not you have a neutral spine. (Although I'm sure the consequences are worse with a rounded back.)

I think one advantage of the dynamic ergs is that your center of gravity stays constant, so you aren't tempted to get extra reach by throwing your shoulders towards the fan.

FWIW, I've been rowing for over 15 years and have never had any back issues -- until last week. I went too heavy on deadlifts, and now I'm walking around like a pregnant lady. Sucks.

Did WODs for the 9th and 10th today (10th). Stayed light, worked on form.

-CFWU 2x10
-WOD 1: Split Jerk (3x85-2x95-2x105-2x115-1x120-1x125-1x130-1x135(f))
-WOD 2: rowing and thrusters - scaled thrusters to 80# BB, time: 23:43, not very happy with this, thrusters heavily broken, need to work on those. Probably could've pushed the rows harder (1:58, 1:57, 1:52). Wrists are very sore from thrusters.

20:38
65 lb Thrusters

Crazy...two days after Helen and they publish the rhabdo article. I am new to crossfit, but am 10 years army and in what I thought was reasonably well rounded shape. Problem is I thought. Helen worked those lower back paraspinalis muscles like no other and I get rhabdo. No symptoms besides soreness and believe me I've had worse muscle soreness -- but my urine was dark red-brown when I went to bed afterward and having a medical background I knew what I was dealing with.

Appropriate post--I am waiting for the onslaught of replies explaining my stupidity.

sub'd 95lb for 27kg

time: ap.25min

Tom, I have never had Rhabdo, but HELEN is where I would start if I was looking to get it. My brother-in-law and I did Helen a few weeks ago. He vomited and visited the restroom twice for a #2 download by the time we got to 5 reps of each exercise. He had to stop short. I finished and was plowed under. It took days to recouperate and my "Crossfit Total" within 48 hours had to be sidelined.

Rule #1 for noobs coming to Crossfit (particularly from the military):

CROSSFIT: Check your EGO at the door, not your BALLS.

two points to take away from that...

1. Many type A personalities roll into a WOD thinking, not only CAN they do it as RX'd, but they have too because others are. Your EGO will lead you down the path of misery and injury.

2. This is "alpha" fitness. No one is necessarily watching you or encouraging you. So sacking up to make the attempt is based on your urge to face the challenge. There is a character trait in that action that you will find few have.

stay in the fight.

Sub SDHP x 100
Boy did this one hurt
26:51

This one killed all of us. We subbed 50xBDLHP and 400m run for the C2 rows, we don't have a row machine. Here are the times anyway. Doc=18:20/ XO=19:47/ FSO=19:37. We are glad for the day off. Thank you Crossfit.
-DOC

"But Daddy" said my son, whom I took out to show his Papa's wonderful new training regimen, "You only did 43 of them. You said you were going to do 100!"

"Well," I gasped, "My arms won't move any more."

For the record, that makes:

43 SDHP
15 Th

30 SDHP
10 Th

28 SDHP
8 Th

+ one more suffering newbie. But I did get rhabo. Didn't even vomit ...

is there an easier sub. for thruster?? i am new to crossfit and prefer to start with basic movements that are easier to handle... thanks

100x SDHP @ 20kg
21x Thruster @ 40kg
3 rds

30:45. I blame the crappy time on the junk food I ate this weekend! :(

23m/5'9"/179

Did "Annie" instead

20:55

Great workout today.. im new to crossfit but not new to weight lifting. I am 5'8" 1/8th and 155lbs at 20 years old.. I need to gain some more weight on me.

38M/180

CFWU +5K run

As rx'd: 26:08

Thrusters broken: 7/7/7 then 7/7/5/2 for last two rounds.

Awesome workout.

16:22 as rx'd

pre-CFWUx3
post-max rep chins-35

800 m. runs / 21 thrusters with 50 lb. dumbells for 3 rounds

16:08

20:26, used 45 lb barbell for thrusters

row maintained at 2:20-2:26/500m
pre-CFWUx2
post-amrap jumping chins off floor - 5

IN RE: RHABADO.

Did the Bench Bw 30 x, Row 500 Meters Wod on Wednesday, Did 800 run, db snatch and power clean one Thursday. Did Helen on Friday.

My quads were so sore Friday night and Saturday... running a 10 miler, ten match day wrestling tournies and the first three days of Football double and triple sessions never put this kind of sore on my quads.

I read the article on Rhabado and a firt started getting anxious...what had I done...

But no discolored urine and I have been Xfitting about six months so anecdotally I was assured. Today, much better but be sure.

These workouts are no joke. People just starting should be careful they literally can tear you up.

God I love it so.

28yo M 170lb 5’10”
CFWU x 3 10 pull ups, 10 ring dips per round.

45lb SDHP x 100: 50,10,10,10,12,8 – 10,15,10,15,10,15,15,10 – 10,20,20,10,10,15,15
85lb Thrusters: 5,6,6,4 – 10,6,5 – 8,5,8
Time: 41:33

Thrusters A2A. Foam roller work after.

as rx'd
24 minutes
thanks for the push big dave

CFWx 2
Did some more split jerks. Kinda starting to like those. Getting much better feel for the oly lifts.
26:40, subbed SDHP for row. First set of SDHP and thrusters unbroken, but I think that may have been a mistake, as I was gassed after the first round. Had to take way to many breaks. Had a couple of newbies today, had them use a lighter bar for the SDHP's and just the bar for the thrusters. They were stunned at how smoked they were. I just smiled, and said "told you so".
Thanks Coach, it just keeps getting better!

Time to adjust my training....more GS focus and less Crossfit during these final weeks before the GS Nationals.

8 minute GS set - hand switch at 4 minutes. 52L/61R. Both hands taped to prevent callous ripping (yesterday was definitely giving me warnings of impending tears) and no chalk on bell or hands. I struggled with today's snatches; grip and shoulders fatigued from yesterday's set. Left hand cramping early; don't know why. Deadhanged reps the final minute.

10 minute rest.

3x10/10 36# jerks with 2 second pause at the top. No rest between sets.

5 minute rest.

"GS" WOD:

3 rounds of 1000 meter row, 30/30 one hand 52# swings - 21:14. Grip, shoulders, butt and hams fried. One break in the last set of left hand swings at 22 reps....set the bell down for a few seconds then finished the remainder of the set

20:32 as rx'd

Thrusters are my weakness.

The WOD could be thrusters with two nerf balls and I would begin crying.

Have I said I dislike thrusters yet?

male, 27, 6'2", 250lbs

22:46 (55lb thrusters...and some crazy looks from other gym-goers)

M/27/75kg

24:40

All sets of thrusters broken. I believe I would have broken the row/s if I could've done.

subbed 100 45# sdlhp
95lb Thrusters
20:19

17:30
ran first round 1/2 mile otherwise as rx'd with 20lb vest

17:55 as rx

5 min rest
3 rounds 250m row 21 push-up
4:46

I started with SDHP but at 50 reps my back was feeling it so I continued with Jump-rope for 4min.
The thrusters were done with just the Oly bar.

24:45

WU
Thrusters w/ oly bar x 10
Thrusters w/ 65# bar x 10
Thrusters w/ 85# bar x 10
WOD
19:59
85# Thrusters
partitioned 2nd and 3rd rd 11/10

Team Lakeland
Neil: Sub'ed SDHP's 37:36 ; Last round really got to me. I guess partying after the Pepper concert isn't a good thing.

James is MIA...likey sleeping on a beach someplace.

28/M/185
CFWUx3

29:46
Subbed SDHPs and 75# thrusters,1st round, 65# 2nd & 3rd. First time ever completing all 300 SDHPs, and I've got to thank #18 CCTJOEY for his words of wisdom: "This is, hypothetically, a marathon not a sprint." They kept me pushing through, after wanting to bag after my atrocious time first round.

just getting into crossfit, learning the movements and scaling everything down...

25:00 after doing the CFWU

did the thrusters with just the bar, had to break them into 3 sets of 7. but i think i'm getting the hang of it. i discovered that thrusters are HARDER if you cheat a little and don't do the full squat, because you don't build up enough power that way :/

can't wait for the next WOD :P

CFWUx3

24:06

CFWUx3

23:38 (65# thrusters)

Male 20yrs, 5'10",158lb
23:17

19:23
60lb Thrusters x 30 each round

17:58
Subbed 45lb SDHP x 100 for rows.

9-6-3 reps of

Thrusters w/40kg
Weighted Pull-ups w/20kg

3:59

15x2 Front Squats w/40kg and Fingerboard session after.

BW 65kg
Knee almost pain free. Lateral movements still hurts tho. Low back sore as **** from bouldering(Falling off).

as rx;d
18:56

Did fridays wod today due to the rower being broken and missing that wod on friday.Time for wod was 14:30.

20:34 using 2x25# dbs for the thrusters to keep equipment hassles to a minimum.

JJJJJJJJJJJJJJJJJJ

not into it today...could barely get out of bed.

subbed 50 SDHP for the 1000m row (tried 100 but i couldnt do it)
groin and hamstrings killing me from soccer and all the dumbell swings on friday so i subbed push press for thrusters...65 lb.

total time ~ 20 minutes (i was so wiped out i forgot to stop my watch until i had laid down for a minute or two)

i cant say enough about crossfit. the WOD's just keep getting better. i have put on about 15 lbs of muscle since Dec. 1st and have lost some body fat (i still eat a few too many cheat meals). i dont look like a bodybuilder like alot of my friends do but everytime we get together to play football, soccer, basketball, etc...i smoke them all. i just tried out for a semi pro soccer team and played 4 full length games in two days, and wasnt tired at all (seemed to be one of the least sore of the 60 players as well). i cant thank you enough coach. im going up to SF next weekend, and if i can convince the people im driving with i might swing by CF santa cruz or san francisco.

JJJJJJJJJJJJJJJJJJ

CFWU x3

WOD
:16::27

My Glutes were screaming the last round. Thrusters were unbroken until the last round as well. WOW! This one sucked in a good sadistic way!

CrossFit + Spring Break on the beach= "Oh..... I think I'm going to puke!" I probably should of stayed from the beer pong last night... Damn those co-eds.

Get some, Go again!

Oops, didn't see your post mom. I actually ment I was in early last night. ;p

Aaarrgghhhhh!!!

23:38
subbed 65lb BB for thrusters

22yo/185lbs/M

as rx'd 20:58

those thrusters killed me....

26:12 as rx'd
thrusters usually kill me anyway so these were technically better but still had to break into 2's and 3's for most with the odd single tossed in.
pre - CFWU x 3
post - max reps chin = 16
max rep push ups from push up bars = 24
plus some muscle up attempts = 10

39yo/165#/M
subbed 100 sumo-high with 45#
21 thrusters at 95#
7:54

23:38
subbed 65lb BB for thrusters

Subbed 50 SDLHP for the rows..no way I was gettin 100...65 lb thrusters...13:30...that one sucked...

24:04 as rx'd

Wow.

(Happy with the time--though I had no point of reference, this being my first time with this WOD, I was shooting for sub-25, and got it)

21:30 as rx'd

Earlier I mentioned that if I was going to look to get Rhabdo, Helen is where I would start. That is an error...LINDA is where I would start. That is the workout I meant. It is a fun workout and you really get to anger a lot of people in the gym using 3 bars. I use it to make up for them doing CURLS in the squat rack.

46/M/195
RX'd...19:04

40M/5"8"/179

WU - 1M run, CFWUx2
28:18 as Rx'd
1M Run cooldown

24 y/o male 175 lbs

workout as rx'd; all thruster sets were broken

time: approx. 29 minutes

good one

Sub'ed 95 lbs with 80 lbs. (First-timer...)
10+7+4
10+5+3+3
12+3+3+3
Row:
2:10
2:08
2:14
Didn't meet pukie. Too sloppy in the C2-seat, I think. And interrupted by co-workers asking "What the h*** are you doing?"

BTW, changed my IE startup-page for the first time in 10 years today...To www.crossfit.com

44/176

As Rx'ed: 20:21

40/162
sub'd 45# SDHP for row x 100
added 12 pull ups each round
SDHP and thruster sets broken
28.58

Some days you post in PRIDE, some in SHAME....

Uh.... subbed 65 lb thrusters
rows as rx'd

approximately 22 minutes...

Even the lightweight version kicked my ass!

Subbed 800 meter runs on treadmill, 0% incline, 10mph
otherwise as rx'd
Time: 13:43

17:21 as rx'ed, felt like hell the whole time, I'm so tired from being at the hall last night. All the same, I'm happy with the time for my first crack at this one...

1. ~3:37 row and then 11,5,5
2. ~3:45 and 7,7,7
3. ~3:50 and 7,5,4,5

Need to push row harder (efficiently) and break up those thrusters less, especially on the last round.

27 max chins post... Damn grip died first, again.

CFWU x2
form practice on the C2 per today's video

got through the first 1000m row and 7 or so thrusters and called it quits.
no energy, dehydrated, and all sorts of other excuses. 2 meals out of the Zone combined with a few too many adult beverages last night will affect performance considerably....

Rower unavailable due to construction in gym...verrry unhappy about that so directed that emotion toward WOD.

45# SDHP x50 (Just could not get 100, took me 3:15ish)
75# Thruster 7/7/7

19:28

Far from elite, but focused emotion made it a better time than otherwise likely.

M/23/185

As Rx'd ~42:00

First WOD ever completed, with the exception of the running onee!

Now I just gotta work on lowering the times

54:29 as rx'd

Man I will never be as strong as Dennis Marshall, he is my hero!

Awesome...love doing thrusters and rowing hungover.

As rx'd, 24:25

rowing at about 4min/1000m
broke thrusters into sets of 7

CCTJoey- Where else are they supposed to work on their beach muscles bro?

21:42, subbed 800m run for rows, used 50 lbs on 1st set and 70 lbs on 2nd and 3rd sets of thrusters.

Damn

3 rds. for time
row 1000m
115lb thrusters 21 reps
21:25

Steveo

subbed sdhp for rows

25:44

M,32,205
CFWUx2(OVHSw/45lb)
WOD (subbed rows/SDHP)
42:48
Did not do so great today, I think it was the SDHP's that slowed me up the most, disappointed with my time, will make it up though.

Sub. sumo's as rx'd 22:57. That was not fun!

21:31

subbed 2x16k kb thrusters

40m/180#

20:18 as rx'd

should have been faster but I had to walk across the gym and downstairs to do thrusters, which I might add sucked, broken sets of 12-9 for all three rounds

woo wee...i feel good and my hair is all gone!

CFWU x 3

17:57

2nd/3rd set of thrusters broken (14/7 and 11/10)

One large serving of humble pie to go with that one.

Decided to gain strength by doing it as rx'd than get more metcon and scale it down to get unbroken sets. Which will get me more able to do it fast as Rx'd later? Who knows? At least I'll be able to track my progress quantitatively this way.

CFWU
As Rx'd
29:32

21:50 as Rx'd
with an hour of squash as a warmup

45lb Thrusters
20:35

85# thrusters,
25:30

I never really understood how hard rowing was. But my sister was a four year varsity rower at the University of Iowa and now i understand how hard it really is. Props to all the rowers out there.

21:40
45# thrusters

Adc
23.26
as Rxed
45kg Thrusters
1000m Row Drag 3
Splits
3.40.9 26
3.56.4 26
4.07.5 26

John O
22.41
30kg Thrusters
1000m Row Drag 4
4.13.9 29
4.25.9 27
4.28.4 30

luke
5/10, 160 lb's
Last time I tried a WOD w/300 sdlhp's, I didn't finish. This time? I finished. : )
as rx'd. all sets broken, 39 minutes

Holy crap. That was not easy.

100 HSPU's - sets of 25 reps
21 thrusters - sets of 7

x 3

lots of water breaks

44:35

then rode my bike back home from the gym.

At the fire station. Subbed row with 8 4-story tower runs. Thruster sets broken.

Eddie 30:42
Evan 26:15

age-40
bwt-210#
time as rx'd-20:30

21.59*

*Scaled thruster weight to 75lbs

Tried doing the split jerk WOD from yesterday but my foot said no.

Today's WOD-
subbed SDLHP x 50 (45 lb bar) and elliptical for 400m for rowing
45 lb thrusters

Time- 32:30

SDLHP and thrusters broken. Wrists weren't quite so sore today for the SDLHP's. Pukey came by but I fought him off, then the internal cursing and then the tears came, but I finished.

Kate

I skipped the WOD due to some stiffness in my knee. How or why i don't know; perhaps i should look at my birth certificate. i used the day to work on mu's, a bit of an Everest for me. i took one of those platforms used in step classes and put a bunch of plastic blocks under it so I could do a jumping mu on a bar. Your basic set of training wheels. I had the thing up to about 20" before I could get one and then once I did, I lowered the platform down to about 6-8" where I failed. Folks, we're talking baby steps here, but progress nontheless.

nothing in the tank today
2 rounds in 19:56
subbed 100 45# SDHP for row

neil(49) & Ellie(52)

5 mins X /Trainer warm up + practice movements

Sub 2.2 km cycle for rower

Neil 95# 20.28

Ellie 55# 23.41

Hi Bingo

You asked a couple of days ago about rotational exercises for golfers.

Try Russian twists and Wood chops, both are performed on a multi function cable machine (sometimes referred to as a free motion cable machine).

Russian twists: 2-3 sets 10-15 reps per side, keep arms at shoulder level and as straight as you can without hyper extending the elbows. Concentrate on maintaining good form. Rotation comes from the torso, so no hip or leg movement, keep knees slightly flexed.

Wood chops : 2-3 sets 10-15 reps per side, arm start at above shoulder height. Rotation comes from the torso, bringing the hands down to and past the opposite hip(almost like a golf swing with a flying right elbow at the top of the swing). Maintain good form, minimum leg movement, concentrate on the rotation from the torso.

It's vital to work both sides(directions) to keep the body in balance.

I have used this with many golfers and they all report an increase in length of the tee of 10-15 yards ( sometimes that may mean 10-15 yards further out of bounds).

For further information try the golf channel- fitness for golfers. This is an excellent source of golf related fitness tips.

It's on Sky here in the UK but may be on a different tv company in North America.

If you can't get instruction on how to do Russian twists or Wood chops. Email me and I'll send you pictures/instructions.

Your friend in Health & Fitness

Neil Foley

22:15
as rx'd

19:36 as rx'd

As rx'd
21:35

22/M/220
subed 100 sdhp 45#

21:22-almost met Pukie, should have pushed a little harder!

"THE MORE WE SWEAT IN TRAINING, THE LESS WE BLEED ON THE STREETS."

19:34 for today's WOD. This was my fourth Cross-Fit workout, and I dig it!

Age 51/BW 240# This one I like, smokjed me but I like it. As required, all thrusters broken. 33:56

25'11" as rxed all thruster sets broken used split jerks as warm up as rxed to 125

Low nrg today
85# thrusters
26:17

"Use the force luke" decided to work on rowing form inspired by the great video. Anytime I work on form I find that after all the theory of how its suppose to be done and the right way to do it has been practiced and refined its time to close my eyes to feel the movement. This helps me to separate what should work from what really works "feels right", and is productive. I have to admit rowing with my eyes closed was interesting.

skimped on warmup to get out of gym by closing time.
used 55-pound thrusters, partly for same reason. probably 65 would have been better. 23 minutes.

Did as Rx'd: 26:55

I think that the article on rhabdomyolysis was quite fitting for that beast of a workout today.

CFWU x3

24:30- 1000m Row 3:40, 3:49, 3:49; Thrusters 10-11, 13-8, 12-9

Thought my legs would give out going down the steps; feeling the clown coming on. I'de use the excuse that i had to travel too far b/n rower and barbell but I still wasn't ready to pick up the barbell after I walked/staggered over to it.

Who can guess how many times I've had Rhabdo?

39/195

In case anyone didn't realize it, heavy drinking, spring forward and small, early-rising tend to lead to a very poor workout.

I should have skipped a day and made this up on the rest day, but I saw "300" yesterday, so Iwas determined to get it done.

3mns of bag work subbed for rowing..(The motion of sdhp ushered forth pukie..and not in a good way...
all sets of thrusters broken...

time? about 3 hrs...I didn't keep track due to the probability my self-loathing would inhibit finishing the thing...

time-

M / 37 / 185

Scaled to 3 Rounds for Time…

45# SDHP’s – 50 Reps
95# Thrusters – 11 Reps

Time - 14:55

25:30
65lb thrusters
Thanks Mark for letting us use your C2 outside

25:30
65lb thrusters
Thanks Mark for letting us use your C2 outside

1000 m row, 21 chest press with bar @ 25 lbs
22:16
5 more weeks to go!

bw: 186

As rx'd: 22:20

48 yr/old 198lbs

working outside most of the day 50' & loving it, sorry it's been a long winter here in Michigan.

warmed up by cleaning and organizing the weight room at the fire station.

WOD
1K row (on our crappy model b with little recoil-- note to self: FIX IT!)
3:56 3:58 4:01
21 thrusters 65lbs (broken 11-10/7-7-7/7-7-7 cause i suck)

thankfull that tomorrow is a rest day. Think i'll give blood.

ratt

18:41 as rx'd
felt really sluggish!

Pierre-
My guess is 5 times.

Kate

hotel gym

800m run
21 x 40lb DB thruster

no clock in gym - approx: 20min??

Took a lot of breathers subbed 100 SDHP for row.
34:07

Neil #114:

Thanks for the suggestions. I recently added both of those while sitting on an exercise ball, as well as "upward chops", all from both sides.

A deep heartfelt thanks to you and to all who replied with ideas on the message board as well.

D.

M/26/181
CFWUx3
WOD as Rx'd:
18.22
2nd and 3rd set of thrusters broken into sets 11/10 for each. Was looking to break 18 min, can't wait to do this again.

BW 158
23:35 w/80lbs

CCTJOEY # 75 I concur "Linda" AKA 3 bars of Death could be Rhabdo-inducing. A 6 A.M. Linda made me shake all day.

45/145
Used a C2 rower for the first time with a Crossfit workout. Took it generally easy @ about 4:30 per row to compare the feeling with SDHP(my usual). I was surprised that I could feel the rowing in my legs after the first set.

1st set Thrusters w 40 lbs dumbells - bar wasn't available for the first set.
2nd set 95 lbs bar Thrusters broken to 11-6-4 and 3rd set to 7-7-7.

Total time 32:00
Regards,

BW 240
24:54 as Rx'd
Broken thrusters

65# thrusters
ran 1st 2 and rowed the last one
19:00

RX'D

21:35

BW 168 age 38
90# thruster
4 min row, rower monitor no battery
3 rounds
23:26
wait for row between sets
worked with newbie.

Had a very active day so didn't feel up to the full Rx'd WOD. Did only 15x95# thruster per round.

Time: 16:45

Age 28 BW 165

M/48/5'10"/175

Three rounds for time of:
Row 1000 meters sub 100 SDHP
65 lb Thruster, 21 reps

30:18

Bwt: 133

As Rx'd:

16:28

I was thinking 15 for a goal but this really pushed me. Last two sets of thrusters broken into 2 sets.

37 bw190
sub'd 1000m(.62 mi)runs for rows

1. 4:44 thrusters 21
2. 5:27 thrusters 12,9
3. 5:55 thrusters 12,9

total 16:06

as prescribed
cfwu x3
....with the sdhp
36 mins

Charles.....?...

20:55 - 65# Thrusters

800m run for row
21:35

24:40

Started with Thrusters waiting for rower and had to run a call after the first set. Stopped time and picked it up after being canceled. Total break was apprx. 5 minutes.

33m/185#/6'/CF50

CFWU (very close to first MU. transition is tricky)

Hammy still tender. Subbed 100 x 45lb db swings because I didn't have to squat quite as low and I only have one bar. I wanted to focus on the Thruster form. 95# Thrusters broken into 7rep sets. Ate way too much for lunch and spent all my breaks standing over the garage sink fighting off Pukie, but I didn't quit! What a way to finish my 50th workout.

43.00

As Rx'd = 19:53

day 2 of regaining the CF standard. OUCH!

18:04 as Rx'd

M/34/165
CFWU as RX.
Three rounds for time of:
-1st. round
95lbs. thrusters 12 reps/30 SDHP w/45lbs. bar/400 meter run.
-2nd. round
95lbs. thrusters 10 reps/60lbs.thrusters 11 reps/30 SDHP w/45lbs.bar/400 meter run.
-3rd. round
60lbs. thrusters 21 reps/30 SDHP w/45lbs.bar/400 meter run.

15:51

Need work on thrusters!!

I wonder if alcohol consumption and excess body fat increases the susceptibility to rhabdo. When I was at Parris Island, quite some time ago, 43 members of my training platoon came down with rhabdo in the first three days and had to be hospitalized and set back. The remaining 39 of us were relatively lean, athetic, and in good condition going into it, none of us ever got close to getting sick, although I do recall my arms being so stiff I could hardly move them for a week or so at one point. The incident was another big national news event about the USMC killing more recruits, which was a bunch of bull, the exercising was not that hard. I think it was more a combination of poorly conditioned people and the sweltering South Carolina July swamp heat.

Holy Moses I suck at thrusters. Had to split each set of 21 into 11-5-5. I'm using the early morning 4 mile beach run as an excuse :-&

26:10

ROW THRUST
Rd1 4:06 65#
Rd2 4:11 75#
Rd3 4:17 85#

Time: 21:06

26m/200#

cfwu x 3, no dips, 10 pullups, 12 others

subbed 40lb. dumbell thrusters

25:00

A workout tailored to my strengths, and after a rest day.....I got lucky.

as Rx'd: (thrusters to bench, just below/= to 90)

3:41 row 5:00 21
3:40 row 10:08 21
3:45 row 15:40 11,10

15:40 time

average HR 161 peak 176

It was a glorious day here in England so headed outside for a run instead, 4 miles.

M/30/193

CFWUx2
WOD
Row times (3:36, 3:42, 3:48)
Thrusters broken (12/9, 15/6, 13/8)
'bout 22 mins

40yo male 195#. As rx'd in 25:25.

42yom/165

sdhp vice rowing

and 75lb thrusters

20:30

rx'd 34 m 200
26:34

20:30
Sub'd 65 lb Thrusters.

m/41/181

3xcfwu

split snatch 10x1

Did WOD: sub'd 800m run for rows. totally sucked.
23:10

24:02 as Rx'd
I was beat today! Great WOD nonetheless!

TSCHANZY 45 YOM 174 LBS 5'9"

OUOOCH! AS RXED EXCEPT HAD TO USE 2X 20LBS DUMBELLS FOR SUMO HIGH LIFT PULLS.

26:10

3 Rounds
1000 m row
22# thrusters x 21 reps

21:54

60# Thrusters
24:30

31 185#

15 rep thrusters 65#

29:15
tough

150 strokes with the rower, display not working
95# thrusters( they always killme! especially with the bar)
24:26

18:41 as Rx'd.

20kg thrusters, 25min

As Rxd.

22:23

17:30. ran 800's instead of rows. no rowing machine. used 45lb dumbells to do thrusters.

THe CF PR crew:

5 min jump rope
CFWUx3

100 sdlhp
21 thrusters (varying weights for everyone)
50 sdlhp
21 thrusters
50 sdlhp
21 thrusters

Rafael: 17:37
Ruben: 17:47
Angel: DNF after one round
Erika and Gladys..did not take their time

Posted day late.
46 yom 165#
1000m 3:52/4:02/4:06
:45 secs to get from rower to thrusters
Thrusters
rd1 5/6/5/5
rd2 13/8
rd3 15/6
Total 22:43

subbed 45lb SDHP.

No energy at all. Only finished one round. 8:30

21:09 no matter how hard we pull on our low budget rower we really couldn't go faster than 200m/min because it'll slip. Probably didn't matter since I was still smoked!

Age 34
BW 145#

17:28

wussed out after 1st 10 thrusters and did push-press for the rest of the workout.

19:15

bw 256.6
subbed 65# thrusters. had a long commute from the weight room to the rowers
rowing: 3:54, 3:54, 4:46 (level 3/10)
lost about 1.5-2 minutes in the 2nd round because of a watch screwup.
25:10 on the watch, so probably 26:30 in reality.

M/20/160

First workout in over a week.
45 lb. thrusters

23:34

25:50 Ouch

20:56 Pukie was knocking at my door.

27yo 200lbs

17:13 as rx'd

shoot for unbroken reps under 15 mins next time

37/M/195--Syracuse NY

As Rx'd (all thrusters broken into 11+10): 16:44

As rx'd 24:50

Scott
65# thrusters
28:30

18:32; 35 lb DB Thrusters. Otherwise as RXed.
All thruster sets broken.

Brutal.
Did this a day late, and after 2 days of skiing.
Just could not get enough air into my lungs.

Simple, but very effective.

Charity-65# Thrusters- 19:05
Jeff-As rxed- 18:25

24:19 as prescribed

Wow- I just read all the comments.
I'm oddly glad that I wasn't the only one who found this one to be brutal.

Inadvertent omission from 1st post: halfway through second set, I dropped to 30lb dbs. I was a little bit lightheaded when I posted.

Rows were pretty good - b/w 3:25 and 3:45. Lots of gasping during transition and during thrusters.

That one needs a name.

20.51 as rxed

39 yom, 167#
sdhp 45# - 100 per set; 65# thrusters
(last set did 35# bar for sdhps and 45# thrusters)
37:00; First time to try sdhps for row. Took forever.

First time on this one. I like it!! I am sure the years of rowing background made it easier, but the thrusters still slowed me down. Given the rhabdo article, I decided to take it easy as a newbie. Plan on doing workouts as prescribed, just slowing them down so they don't kill me; plenty of time to go balls to the wall later. Now for 25 miles of bike commuting tomorrow....

M/37/175

Subbed 40lb DBs for thrusters. C2 set at about 6.5.

Time: 18:58

I'm a former college football player and the sunday workout was my first time doing a crossfit workout. I thought I was in pretty decent shape, but man was I wrong.

Subbed SDHP for row (100 per)

Broken sets - 25:31

23:28

BW = 165 lbs

approx 30 min

75 lbs thruster
95 lbs push press
135 lbs front squat
along with the 3 X 1000 m row

sousadvocate

Tom, you're an idiot!

WOD as rx'd 23:15

27 yom, 5'11", 175 lbs

Only did 2 rounds with the SDHP sub. An embarrassing amount of time. 40 minutes maybe. Still getting back in shape.

Bill 46 yom 180bw
Did this one on Monday and rest day on Sunday.

Actually, didn't really do this WOD as after I did 3 CFWU pretty hard and tried to hit the first Thruster set, I crumped. Shoulder pain and exhaustion. Don't know what happened as I took it easy on Sunday.

Did a couple of hard sets (pretty fast) of 6,7,6 and did a set with a 60lb DB. Then ran a mile at a 7:11pace. Had to cut short to get to training but wasn't happy about boinking like that. Hope to get back on the horse tomorrow.

as rx'd 19:44

Modified CFWU x 2
10 x 45# ohs
6 x bar dip
10 x pull-up
10 x sit-up

Three rounds for time of:
Row 1000 meters
40 kg Thruster, 21 reps

Total time = 30:14

33 / 230#

Subbed SDHP x 100

29:45

20:56 with mods

Round 1: used 65# for thrusters
Round 2: used 85# for thrusters
Round 3: used 85# for 7 reps / 95# for 14 reps

Split times rnd row/thrusters-
1 3:39/2:21
2 3:47/3:54
3 3:44/3:30

Notes: Had not done thrusters in awhile, so decided to creep up on 95#. In retrospect, and looking at my times, should've used 95# for all rounds/reps. Next time - NO FEAR! Rowing good averaging 250-270 watts; 1:50 - 1:54 500m split times. Performed: 070312

Thrusters broken int 11, 10 first set/ 11, 7, 3 second set/ 11, 5, 5 third set. 26 minutes

29yrs/150lbs
thrusters broken last two sets

16:12

M, 41 Years
6', 190

23:46 as Rx'd.
upped the thrusters to 105 lbs.

Kalani Ng
26
5'9
200 lbs
male

as rx'd: 23:51

notes:broken sets on thrusters, next time try with no rest. Brought my beautiful wife, she was waiting for "Pukie" to come...but he didn't.

1 cor 9:27

25:13

subbed 800m run for the rowing and 55# thrusters, 19:44

BW 59kg

row 1000m
25kg thruster for 21 reps

25:03

20:25

Weight 55kg
Row, maximum resistance
24min

bwt 158

subbed 30 pounds for thrusters

about 28 minutes.

this was my first time doing thrusters, I psyched myself out while practicing the form and thought that even 45 lbs was too much weight. But I finished all 3 sets at 30 lbs unbroken, so I probably should have gone higher.

sub'd 65# for 95# thrusters

32:46

18:50 as rx'd, except used a 100lb. bar for thrusters. Glutes hurt like hell on last row set.

BW = 165 lbs

approx 30 min
subs:
65 lbs thruster
95 lbs push press
135 lbs front press
averaged about 5 min on the rows

sousadvocate

************************ 03/13

32:10

41yom 152

subbed 65lbs on Thusters

28:17

As RX'd 28:28

As Rx'D 21:21,

Hit the first 500 in 2:00 second in 2:02

Dropped to about 2:09-2:15 middle 1000.

Last row 2:30 first 500, 2:10 the second 500. That Smoked My Bag

adam, thruster with 2- 45 lb dumbells :24min
dad sub 20 lb dumbells 38min

Did 20 box jumps @ 30"
21 thrusters @ 95#
x3
16:07

WOD as RX'd
21:26

Sub'ed

45 lb SDHP

34:43

Kicked my A**!

Did the split jerk prior. That probably didnt help my time.

as rx'd - almost - thrusters about 50% good ones
26:00

did this on 3/13 PM
24:57
this was rough....

thanks!

it wasn't a very good day only did 75 sdhp 12 thruster and 50 sdhp 12 thruster i felt weak hopefully i will improve next time. juan

30:15.

Subbed 100 SDHPs for 1K row (as rx'd).
Damn, I hope we get a row machine soon. I can't stand the SDHPs!

Age - 32
Ht - 68"
Wt - 210# (14.3%)

CFWU(15) x3 - 13:39, 160 HRA (did 7 pull-ups)
Rest - 8:59, 144 HRA

WOD - 3 rounds: Run 800m, 21x 65# Thrusters

Round 1 - 9:39, 173 HRA
Round 2 - 9:26, 181 HRA
Round 3 - 9:05, 183 HRA

Total - 28:10

I still haven't moved the Rower from the spin room to the weight room on ship, so I did running as a sub. The 95# thrusters were not feeling right so I went for 65#. Lots and Lots of heavy breathing. It suprised me how my heart rate stayed up there during the thrusters, maxing out at 192 tonight.

16:27 with 45lb thrusters

M/38/185

As Rx'd

24:05

Tough tough workout.

More better faster

m/39/194.5
as rx'd 19:15. Thrusters broken in 2nd and 3rd rds.

19:50

24/bw 206

19:16

only 11 thrusters each round

Pushed stroller w/daugther 3 miles to the gym
3 X CFWU - 15 reps
WOD ~20 min. Had to wait to use barbell, too many people
Pushed stroller w/daughter 3 miles going back

49 yom; 228#

not much if any warm-up, I didn't have much time to do this workout and recover
subbed 45# dumbbells for thrusters should have used lighter

total time: 24:02

round 1: 6:44 - thrusters: x10, x6, x5
round 2: 9:02 - thrusters: x9, x6, x6
round 3: 8:16 - thrusters: x7, x7, x7

21:30 as rx'ed
then 30 knees to elbow and 10 turkish get ups with 35lb dumbell

38 YOM 175lbs
CFWU x 3
Sub 800m TM @ 1% inc varying speeds for row
Started 95lb thruster finished with 55lbs (all sets broken)
24.30

26:54 as written
all thrusters broken
rows: 2:09 2:09 2:39

20:25 as rx'd

65# thrusters...squat rack is ~70 metres from the rower so I got a bit of a run in there between exercises...20:13 (shoot, I was hoping for sub 20 min!)

2:13 500m pace 1st row
2:00 second row
2:03 third row

29/185

Modified due to aggravated shoulder injury.
sub'd 50 crunches for thrusters.

17:06

19:26 as rx'd.

AM - ran some pathetic intervals for 2 miles; surprisingly sore from split jerks & Fran.

subbed 4 mins on a concept 2 with a dead computer; no idea how far I went, first time I 'rode' one. Great feel, great machine.

24.47 on a lackluster effort that included weight changes as I traded the bar off with training partner, but the sweat was pouring off me like a penny fountain; beautiful. Sore hams/glutes are not sore now, just tired

24:18 - used 75lbs on thruster

time unable to keep:
Row fine
1st/2nd round th: 45lb bar / 21 straight / good form
3rd round th: 65lbs / 10 reps / 6 reps / 5 reps

This was my 3rd WOD. Since I missed the previous WOD I did them both at once. After completing yesterday's WOD, I rested 5 minutes then went indoor rock climbing for an hour. After that I went and did today's WOD. I made a mistake and reduced the rowing down to 500 from the rx'ed 1000. Oh well, I'm new and just learning to get my form down and better estimate my real limits.

3 rounds of:
Row 500 m
15 reps 22.5 LB dumbbells

~12 min to finish.

I'm loving this stuff. I feel tired when I'm done but after a minute of rest I feel like I could do another round. Wife gave me the look though, so it was time to get going home and have some dinner. BTW: anyone else's wife think you're crazy/off for doing this stuff? *grins*

As Rx'd:
Wt: 210#
(Done after deadlifts on thursday)
Came back for second round feeling great.

31:57
Thrusters badly broken (3-7 reps per set).

cfwux3
wow, that sucked as bad as I thought it would
as rx'd 28:44
all thrusters broken into 7's
minor clown episode 5 mins post w/o

20 yo 212#

22:30
1000 m row
accidently did 95# hang power snatch insted of thrusters

I got confused between the two I'm not sure which would suck worse

Jen sub broomstick: 18:33
Andy: 24:07
Paul: 26:34

23:44 with 65lb thrusters

26:07

scaled thrusters to 75#.

33:55
3 rds od
100 sdhp
21 95 lb thrusters
back hurt like a SOB

Only had time for 2 rounds. Did it in 20:03 min

27:09

47/165
17:34 as rx'd

36/196

CFWUx2
sdhp - scaled to 50 reps of 40lbs
thrusters - scaled to 15 reps of 90lbs for 2 sets/70 lbs for last
18:36
First time to do this routine - smoked me like a salmon!!

Did Sunday 3-11 workout

Age: 36
Weight: 204

1000m at about 4 minute pace
70# Thusters (21)
1000m at about 4 minute pace
40# Thusters (21)
1000m at about 4 minute pace (needed breaks)
40# Thusters (21)(needed breaks)

Still not timing myself, but all workouts have been close to 30 minutes. Want to just push myself without using time until I really get a few more weeks under me.

25:55

65 lb thrusters

Sore and tired, not best effort

TRaining done on thuray 15 /3
cfwu
skill raining: hspu, handstand on 1 arm, 1 leg squat, front lever
wod:
3 rounds/time 1000 mtr row/21x thrusters 10 kg dumbells
time: 21:09 min.
not a good time, but I got it done.
Have fun, Johan

computer broken on rower so...
3:30 row (arbitrarily selected based on 800meter run times )
21 reps x 65 lbs

did a fourth row

21 minutes or so

stretched afterwards

Finally got around to this one:
cfwux3

25 minutes as rx'ed

21.40
25kg Thrusters
1000m C2 Row

subbed 45# sdhp x 100
85# thrusters
3 sets 29:00
that was gross felt, like crap for quite a while after, legs hurt for 3 days.

Male
26yo
195lbs
5'10''

As Rx'd: 16:59

This sucked. Really.

23:50
thusters are my nemesis. must improve.

24:34
first 11 reps were at 135
switched to 95 after that.

18.04

back muscle strain rehab... so subbed thrusters for push-up burpees

22:50
subbed 65# thrusters

Catching up way late...unfamiliar gym, but one that had a rower, so I did this one. Good WOD, but I didn't push as hard as i should have I think. 27:something with 65# thrusters. Rows about 4:40, thrusters horrible and broken and had to clean each broken set from floor (I am spoiled by a power rack). Fun though.

SDHPx21
95# Thrusters x 21
3 rounds
about 25 minutes.

44, 5'11", 204lbs
15:48
-guestimated 1000m at 125 pulls on only crappy rower at gym
-sub 45lb bar on thrusters; used lighter weight to see if i could knock these out without broken sets, but still racked bar on shoulders/chest for two or three seconds once in second round and twice in third round

Did this on 3/26 to make up. 22:30 as rx'd. Times posted there, also.

m/ 29 yoa/ 6'2"/ 255 lbs

Three Rounds of
100 SDHP 45 lbs
21 BB Thrusters 95 lbs
-Round 1
SDHP 100 unbroken
Thrusters 21 unbroken
-Round 2
SDHP 70, 30
Thrusters 15, 6
-Round 3
SDHP 50, 30, 20
Thrusters 21 unbroken

Time: 24:30

m/ 30/ 6-2/ 245

1. CFWUx 2x 10
2. Split Jerk WOD from yesterday
3. WOD modified as follows:
3 Rounds for Time of:
- 100 SDHP 65 lbs
- 21 DB Thrusters with 55 lbs each hand

Time: 33:26. The SDHP's were my downfall due to grip fatigue.